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They All Do It, Im Just Honest: Frank Grillo Says Most Hollywood Physiques Involve Steroids, And Reveals Exactly How He Trains, Eats, And Stays Ripped At 60


? Find Your Why, Fuel Your Body, and Join a Movement


> A quick guide to unlocking purpose, staying c> Pro tip: The \"Two‑Minute Rule\" from Atomic Habits says: if an action takes less than two minutes, do it right away. This lowers the barrier to start and often leads to longer sessions.



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5️⃣ Quick Habit‑Building Routine (for any goal)



Time Activity Purpose


00:00–00:05 Set a single, clear objective (e.g., \"Read 10 pages of Atomic Habits\"). Focuses attention.


00:05–00:07 Perform the action immediately. Capitalizes on momentum.


00:07–00:08 Record completion in your journal or app. Creates evidence of success.


00:08–00:10 Reflect briefly (What worked? What could improve?) Reinforces learning and adaptation.


> If you skip step 3, the habit is less likely to stick because it lacks a tangible marker of progress.



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4. Tools for Tracking




Physical Planner


- Pros: tactile satisfaction, no battery needed.

- Cons: limited flexibility; can\'t sync across devices.





Digital App (e.g., Notion, Todoist)


- Pros: reminders, easy editing, cloud backup.

- Cons: requires device and internet for full functionality.



Recommendation: Start with a simple checklist format in either medium. If you find yourself needing more complexity (like tagging or recurring tasks), upgrade to a dedicated habit‑tracking app.



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5. Common Pitfalls & How to Avoid Them



Pitfall Why It Happens Fix


Overloading the list Trying to track everything at once Prioritize 3–5 key habits; add others later


Lack of reminders Forgetting to check off tasks Set calendar alerts or use a habit‑app notification


No accountability No external feedback Share your list with a friend or join a community group


Skipping entries Feeling discouraged after a slip Use \"partial\" marks instead of leaving blank; treat slips as data


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Putting It All Together




Choose Your Format


- If you’re into journaling, start with a bullet journal page and color‑code habits.

- If you prefer digital, set up an Excel sheet or use Habitica for gamification.





Define Your Habits


- Write them down in one line each: \"Drink 8 cups water\" → \"Water intake (8 cups)\".




Add Tracking Columns


- Date | Water Intake | Exercise | Sleep | Mood | Notes



Review Weekly


- At the end of each week, add a simple bar chart showing progress or a \"Success Rate %\".



Iterate


- Every month, adjust habits based on your success/failure rates and add new ones.





Quick‑Start Example (Google Sheets)



Date Water Intake Exercise (mins) Sleep (hrs) Mood


2024‑09‑01 2.5 L 30 7 ?


2024‑09‑02 3.0 L 45 6 ?


... ... ... ... ...






Add a Chart → Insert > Chart → choose Line chart.


Format the y‑axis to show \"Liters\" or \"Minutes\".


Use conditional formatting (Format > Conditional format) on the Mood column to color cells green/red.



Once you set this up, every time you log a new entry it automatically updates. Let me know if you\'d like help with any specific part of this!

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