How to Stick to Your New Year’s Resolutions

By Tonny Wandella

Again, this is that time of year. “What’s your New Year’s resolution?” your friends, family, and coworkers are asking now that the champagne bottles have been popped and the balls have dropped.

Some people enjoy the New Year’s resolution tradition of having  goals set. Others claim that it’s a waste of time because the majority of resolutions fail by the middle of March. Despite the bleak statistics, there is rationality in joining the New Year’s resolution bandwagon.

You’re more driven to tackle your goals on days like New Year’s, your birthday, and even Mondays because you feel like you can finally put your past mistakes behind you. Perhaps you intended to stop smoking, get in shape, or begin going to sleep at a respectable hour last year but failed to do so. A new year’s start allows you to put those mistakes behind you and convince yourself, “That was the past me, but the new me will be better.” Here are some of my favorite science-based resolution-keeping tips:

Make it Enjoyable

When it comes to reaching our objectives, most of us strive for efficiency. If you want to get in shape, you believe that a rigorous workout will be the best way to achieve speedy results. You assume that if you want to ace a class, you’ll need extensive, distraction-free study periods. However, research has shown that focusing on efficiency might leave you high and dry since you’ll overlook an even more significant factor: whether you like the process of achieving your goals.

If exercising or studying isn’t enjoyable, you’re unlikely to stick with it. However, research has shown that if you enjoy your exercises or study sessions, you will stick with them longer. And, in the end, that’s what matters the most when it comes to sticking to a New Year’s resolution.

Allow for Unforeseen Circumstances

Your instinct may be to proclaim yourself a failure and throw in the towel if you deviate even little from your New Year’s plan. This is known as the “what the heck effect” by researchers.

According to research, setting tough goals (such as a 10 p.m. bedtime every night) but allowing yourself one or two get-out-of-jail-free cards each week yields greater results than setting either harsh or easy goals with no wiggle room. Your stretch goal motivates you, and the option to declare a “emergency” (rather than “what the heck”) keeps you moving forward after a setback.

Make a Cue-based Strategy

Actively planning where and when you’ll carry out your New Year’s resolve helps to refresh your memory when the time comes and creates remorse if you don’t follow through. (It also doesn’t hurt to put your plans on the calendar and set a digital reminder.) Detailed planning also helps you foresee and avoid barriers, such as declining a lunch meeting if you want to meditate during lunch.

If you didn’t keep your New Year’s resolutions the year before, this could be a sore spot. According to some estimates, only about 8% of individuals keep their resolutions each year, yet millions around the world continue to make goals in the hopes of a better year ahead. It’s all about committing to your goals in 2022, whether you choose to lose weight, become organized, or do anything else.

How to Build Resilience in Difficult Situations

By Tonny Wandella

It’s no secret that life can be challenging, and sometimes it gets to the point where you feel like it’s too much to handle. How do you build resilience when in these difficult situations? There are many different strategies for building your emotional resilience, but I want to share with you three ways that have helped me through my toughest times.

Different circumstances can cause us to go through difficult times. Whether it’s an illness, a relationship break-up, or job loss – there will always be something new coming our way. But how do we keep going when things get tough? How do we build resilience for future hardships?

Practice Mindfulness

There are many ways you can build emotional resilience when in hardship. One way is to practice mindfulness. Mindfulness is the act of being aware and present in the current moment, without any judgement or preconceived notions about it. It’s about accepting whatever you’re feeling, right now, because that’s what reality is at this time. Practice mindfulness by sitting down for 10 minutes a day with your eyes closed and focusing on your breathing while letting all other thoughts drift away naturally.

Learn From Experience

Consider how you’ve dealt with adversity in the past. Consider the abilities and methods that aided you in overcoming adversity. You may also keep a record of your past experiences to help you discover positive and bad behaviour patterns, as well as to influence your future conduct.

Be Proactive In Your Approach

Don’t put off dealing with your issues. Instead, determine what needs to be done, devise a strategy, then do it. Although it may take time to recover from a severe setback, traumatic incident, or loss, keep in mind that if you work hard enough, your condition will improve.


Resilience is a powerful, yet underrated quality. If you can tap into your resilience and learn how to get back up after feeling knocked down, you are on the right track for success. But if it’s hard to bounce back from challenges or setbacks in life, don’t be afraid to ask for help–it may offer more benefits than just alleviating stress. What do you think, is the lack of resilience holding you back from achieving goals that matter most to you?

Be Kind to Yourself: How to Overcome Constant Distractions in Your Life

By Tonny Wandella

It’s one thing to live in a world where we are constantly bombarded with distractions. But it’s another to be unable to put up any kind of defence against them. Constant distractions make it hard for us to focus and stay on task and can lead to feelings of anxiety. If this sounds like you, don’t worry – you’re not alone! In this blog post, I’ll share some tips that will help you overcome constant distractions so that you can take care of what matters: yourself.

It is a common misconception that our generation has it easy. We have all these new technologies and distractions at our fingertips, but this can also make life difficult for us. Constant distractions from the internet, social media, video games, television – they are everywhere! In this blog post, we will explore some of the main causes of constant distraction in your life and how to overcome them.

How Do We Overcome These Constant Distractions?

So, how do we overcome these constant distractions? The first step is to put down what you’re doing and become aware of them. Once you’ve identified the distractions, it’s time to put a plan in place to deal with them. This can be hard, but it’s necessary if you want to focus on the task at hand. Here is what you can do to minimize the noise:

Put yourself in a state of a distraction-free mode

To stay productive, it’s important to establish a distraction-free work environment. One way of doing this is by creating a quiet space for yourself at home or in your office so you don’t have any external distractions that can pull focus away from what needs attention most urgently. Try utilising website blocker software if you find yourself continuously going to video or retail websites.
Work on developing behaviours that communicate to yourself and others that you are free of distractions. Your office door should be shut. If you work in an open workplace, you might find it beneficial to relocate to a more private area.

Take on more difficult tasks

Complex activities need more of our working memory and attention, leaving us with less mental resources to seek out the next interesting distraction. When our talents are tested, we are more prone to reach a state of total job immersion. When our talents much surpass the needs of our task, such as when we do monotonous data input for long hours, we become bored.

Keep an eye on your thoughts

This entails being aware of your thoughts and noticing when your mind begins to wander. This helps you to control what you think about and divert your thoughts if you make a mistake. You consciously put the brakes on this distraction rather than allowing yourself to continue strolling over to social media to read your newsfeed.

Final Thoughts

Controlling your stress will allow you to restore your attention and more easily combat distractions. To lessen the body’s stress reaction, you must discover strategies to quiet your mind and relax your body. Make certain you get adequate rest. Find techniques to control your anxiety by doing breathing exercises.

12 Steps To Conquering Happiness

Your past cannot be changed.

Opinions do not define you.

Smiles are contagious.

Things always get better with time.

Judgements are a confession of character.

Happiness is found within, not without.

Believe in karma, what goes around, comes around.

Kindness is free.

Overthinking leads to sadness, move on.

Positive thoughts create positive things.

You only fail if you quit, keep going, one step at a time.

Everyone’s journey is different, only you can choose your path.

Miyamoto Musashi – Way of the Warrior

Post by Mark Weeks

‘There is nothing outside of yourself that can ever enable you to get better, stronger,
richer, quicker or smarter. Everything is within. Everything exists.
​Seek nothing outside of yourself.’
~ Miyamoto Musashi, 1584-1645

​A Book of Five Rings: The Classic Guide to Strategy.

One of the greatest lessons in life is that others have already trodden the narrow pathway to conquering their own lives. In fact their fortitude, mind-set and resilience leaves our comfy 21st Century lives look embarrassingly soft in comparison.

Your task then is to simply search for those who inspire you and then determine if their principles and systems can be applied, moulded and refined within your life. Sounds simple, right? And if it were that simple why are there still so many disillusioned and frustrated people out there searching for the ‘holy grail’ of happiness? The answer in three words… lack of discipline.

​That’s all it is. The need to discipline your mind, body & spirit. Without it you will simply drown in the endless drivel and distractions of life and the media’s ceaseless desire to entertain us and extract our hard earned money. I know I sound a little sceptical, but as I’ve mentioned before, when you reach the ripe old age of fifty you see the same cycles of life repeating themselves, and I’m hell bent on preventing you making the same mistakes I had made.

YouTube Poster

To illustrate my point, the 21 Principles of Miyamoto Musashi, the Buddhist and Japanese master swordsman, written on his deathbed in 1645 are still as relevant today. Especially if you wish to become the conqueror of your world.1. Accept everything just the way it is.

​2. Do not seek pleasure for its own sake.

3. Do not, under any circumstances, depend on a partial feeling.

4. Think lightly of yourself and deeply of the world.

5. Be detached from desire your whole life long.

6. Do not regret what you have done.

7. Never be jealous.

8. Never let yourself be saddened by a separation.

9. Resentment and complaint are appropriate neither for oneself nor others.

10. Do not let yourself be guided by the feeling of lust or love.

11. In all things have no preferences.

12. Be indifferent to where you live.

13. Do not pursue the taste of good food.

14. Do not hold on to possessions you no longer need.

​15. Do not act following customary beliefs.

16. Do not collect weapons or practice with weapons beyond what is useful.

17. Do not fear death.

18. Do not seek to possess either goods or fiefs for your old age.

19. Respect Buddha and the gods without counting on their help.

20. You may abandon your own body but you must preserve your honour.

21. Never stray from the Way.

​~ Miyamoto Musashi 
“If you do not control the enemy, the enemy will control you”

― Miyamoto MusashiA Book of Five Rings: The Classic Guide to Strategy​“Both in fighting and in everyday life you should be determined though calm. Meet the situation without tenseness yet not recklessly, your spirit settled yet unbiased. Even when your spirit is calm do not let your body relax, and when your body is relaxed do not let your spirit slacken. Do not let your spirit be influenced by your body, or your body be influenced by your spirit. Be neither insufficiently spirited nor over spirited. An elevated spirit is weak and a low spirit is weak. Do not let the enemy see your spirit.”HIS TEACHINGS:

Musashi spent many years studying Buddhism and swordsmanship. He was an accomplished artist, sculptor, and calligrapher. Records also show that he had architectural skills. Also, he seems to have had a rather straightforward approach to combat, with no additional frills or aesthetic considerations. This was probably due to his real-life combat experience; although in his later life, Musashi followed the more artistic side of bushidō. He made various Zen brush paintings, calligraphy, and sculpted wood and metal. Even in The Book of Five Rings he emphasizes that samurai should understand other professions as well. It should be understood that Musashi’s writings were very ambiguous, and translating them into English makes them even more so; that is why so many different translations of The Book of Five Rings can be found. To gain further insight into Musashi’s principles and personality, one could read his other works, such as Dokkodo and Hyoho Shiji ni Kajo.

​Learn more about Miyamoto Musashi  at

Build a Fortress For your Mind.

To combat the noise of the 21st century you must create a formidable fortress to defend and protect your own mental well-being and health. This fortress will become your philosophy of life, it will be impregnable. Though it will appear simple in its structure, the strength of the foundations will last eternity. But the labyrinth of your inner world will be yours to build, give stimulation to and improve upon as you age.

If you refuse responsibility for building your own personal mental fortress you will pay dearly in later life. For you will be always at the whims and mercy of others desires, most of whom do not have your best intentions.

Creating your own personal philosophy can be a hard process to master; it will often feel futile and leave you feeling lost and inadequate. This is why the code of the conqueror framework exists. It distils wisdom and knowledge of centuries into a comprehensive and pragmatic approach to achieving a life on your terms.

But to be of true value you must put your own stamp upon it. Without acknowledging this simple fact you will be forever stuck in the swamp of life with others clinging to you to remain where you are.

Your life is precious; you are worth more than a bit part in someone else’s novel. Make the effort to understand why you do what you do and how you can improve upon the foundations of the code to build your impregnable fortress, one that will endure your lifetime.

Everyone returns to their own truth, now it is time to find yours.

You are conqueror of your life, it is time to be who you were born to be, now rise, and face your day.

Code of the Conqueror – The Journey: A 21st Century Crusade For Self – Mastery

12 Steps To Conquering Happiness

Your past cannot be changed.

Opinions do not define you.

Smiles are contagious.

Things always get better with time.

Judgements are a confession of character.

Happiness is found within, not without.

Believe in karma, what goes around, comes around.

Kindness is free.

Overthinking leads to sadness, move on.

Positive thoughts create positive things.

You only fail if you quit, keep going, one step at a time.

Everyone’s journey is different, only you can choose your path.

Are you finally ready to set sail?

Julius Caesar - I came. I saw...

How many times are you going to hear your inner voice guiding you in the direction you should be taking, yet you continue to ignore or procrastinate making the actual effort to start anything? Only finding months later your ideas have taken shape through someone else’s effort, and even more frustrating the idea has become a success. These people are now looked upon with much recognition, but you know you had the thoughts first. Poor old you, if only you had taken action or voiced an opinion.

So how can you tell if the next tide is the right tide for you to set sail? There is only one solution, learn to listen to the person who knows you best… YOU.

And the only way this can be achieved is through silent contemplation, there is no other way.

With a little effort and patience your true inner voice will guide you in the right direction every time. That’s right every time. Can you imagine how successful your life would be if you made the right choices at the right time, simply by listening to yourself, instead of being led by others and doing what they want you to do.

So how do you know if you’re listening to the right inner voice? It’s true we all have many voices rattling around our minds on occasions. Often these are internalised voices from our past, people who have tried to help us or did their best to put us down; intentionally or unintentionally.

Yet these voices dominate our minds along with the daily media clutter; but that’s another story!

Some of these voices become part of our self-image and help form our values. Some of these voices are helpful, yet some remain negative, critical and over demanding. And if you ‘believe’ these negative voices and follow their direction they will rob you of reaching your true potential and deny you of so much pleasure. This is perhaps one of the greatest tragedies of life.

Your task in conquering your own mind is to distinguish the critic within, which must be silenced at all cost, and the guide within which must be cultivated. Though you must always remain vigilant that your guide isn’t away with the fairies and leading you out on a full tide without a contingency plan and life raft.

Being able to listen and understand your inner voice, I believe, is the most important thing you will ever learn to do. Though it will take time, discipline and courage to achieve.

(Oops! Forgot to mention that part, always read the small print!)

As I stated at the beginning you are the only one who knows yourself best.

Your inner genius awaits, just listen and go with the flow.

#URConqueror is the self-development channel of Azuni World and created by Mark Weeks. Our mission in life is to help educate and motivate people to lead lives of true self-leadership.

And if you are of a similar mind also follow us on twitter and facebook. We will follow you back, our egos are not so inflated that we don’t care about you.

The Law of GOYA

It was legendary sales trainer Tommy Hopkins who first talked about The Law of GOYA, which simply stands for ‘Get Off Your Ass’.

Which of course is pretty self-explanatory, and in times of lethargy over the past fifteen years of my self-development obsession I’ve reminded myself more than once to take some form of action no matter how small on a daily basis. And though I’ve sometimes let myself down, I’ve always returned to pursue my passion of self-development and helping others to realise their true potential.

As a conqueror of your own mind you too will have to return to the fray on a daily basis, there are no shortcuts in achieving control of your life. Nothing can be achieved without self-responsibility, discipline and mindfulness to your daily thoughts.

Just find something, every single day that brings you one step closer to your goal and reward yourself for your valiant efforts, no matter how insignificant they may seem.

I’ve recently found this short piece by Wilhelm Reich hidden away on my laptop and feel the timing is right to share it with you. Please take a minute to read it and reflect on your own accountability. Without action we are destined to be lead by those who manipulate our thoughts. Without action there is no hope. All you have to do is shoulder the barest fraction of responsibility and the world could be a very different place, just go GOYA and make it your very own Universal Law!

Listen, Little Man! by Wilhelm Reich

(All links are to AbeBooks )

“It is the fate of great achievements, born from a way of life that sets truth before security, to be gobbled up by you and excreted in the form of shit. For centuries great, brave, lonely men have been telling you what to do. Time and again you have corrupted, diminished and demolished their teachings; time and again you have been captivated by their weakest points, taken not the great truth, but some trifling error as your guiding principle.

This, little man, is what you have done with Christianity, with the doctrine of sovereign people, with socialism, with everything you touch. Why, you ask, do you do this? I don’t believe you really want an answer. When you hear the truth you’ll cry bloody murder, or commit it. … You had your choice between soaring to superhuman heights with Nietzsche and sinking into subhuman depths with Hitler. You shouted Heil! Heil! and chose the subhuman. You had the choice between Lenin’s truly democratic constitution and Stalin’s dictatorship. You chose Stalin’s dictatorship.

You had your choice between Freud’s elucidation of the sexual core of your psychic disorders and his theory of cultural adaptation. You dropped the theory of sexuality and chose his theory of cultural adaptation, which left you hanging in mid-air.

You had your choice between Jesus and his majestic simplicity and Paul with his celibacy for priests and life-long compulsory marriage for yourself. You chose the celibacy and compulsory marriage and forgot the simplicity of Jesus’ mother, who bore her child for love and love alone. You had your choice between Marx’s insight into the productivity of your living labor power, which alone creates the value of commodities and the idea of the state.

You forgot the living energy of your labor and chose the idea of the state. In the French Revolution, you had your choice between the cruel Robespierre and the great Danton. You chose cruelty and sent greatness and goodness to the guillotine.

In Germany you had your choice between Goring and Himmler on the one hand and Liebknecht, Landau, and Muhsam on the other. You made Himmler your police chief and murdered your great friends. You had your choice between Julius Streicher and Walter Rathenau. You murdered Rathenau. You had your choice between Lodge and Wilson. You murdered Wilson.

You had your choice between the cruel Inquisition and Galileo’s truth. You tortured and humiliated the great Galileo, from whose inventions you are still benefiting, and now, in the twentieth century, you have brought the methods of the Inquisition to a new flowering. …

Every one of your acts of smallness and meanness throws light on the boundless wretchedness of the human animal. ‘Why so tragic?’ you ask. ‘Do you feel responsible for all evil?’ With remarks like that you condemn yourself. If, little man among millions, you were to shoulder the barest fraction of your responsibility, the world would be a very different place. Your great friends wouldn’t perish, struck down by your smallness.”

~ Wilhelm Reich, Listen, Little Man!

Make today the day your small ripples turn into waves, after all #URConqueror of your destiny.

Posted by Mark Weeks

#URConqueror is the self-development channel of Azuni World and created by Mark Weeks. Our mission in life is to help inspire and motivate people to lead a life of true self-leadership.

If you enjoyed this post please sign up to our newsletter and join our little tribe of conquerors. You will also receive a free copy of ‘I Can. Therefore I Will.’ A must read in understanding your inner mind.

And if you are of a similar mind also follow us on twitter and facebook. We will follow you back, our egos are not yet so inflated that we don’t care about you.

Code of the Conqueror

Excerpt from Code of the Conqueror – the forthcoming book by Mark Weeks. It presents a simple fable, based on simple truths, that far too many of us are eager to ignore until the time is right or too late.

‘It has never been done before,’ says Fear scornfully.

‘And?’ Questions the Conqueror.

‘So it will never be done in the future.’


‘You are far too brash,’ chimes in humility, ‘there are names for those such as yourself.’

‘Maybe,’ replies the Conqueror calmly.

‘The place for those with your upbringing must always remain the same, otherwise…’

‘I lived my life long before you all entered it!’

‘You was young and reckless back then. You didn’t know what you was doing,’ Reason abruptly added.

‘Maybe,’ laughed the Conqueror, ‘but I have never lost my child’s heart.’

Sniggering to themselves, Fear, Humility and Reason turn to Father Time, who raises a mirror in line with the Conqueror’s face.

‘Look!’ Shouts Fear. ‘So you think you are still young? Your time has come and gone, you didn’t make the most of your life. You are closer to death than birth you fool.’

Fate suddenly appears and points to the dark looming clouds on the horizon, ‘Now there’s a storm coming, you cannot withstand it. You know in your heart how your story ends.’

‘Yes I do,’ whispers the Conqueror, ‘I am the storm.’


And so the journey begins…

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