Tier 1: My GOAT Picks 🐐

Lululemon ABC Warpstreme, $128
These pants are a cult favorite for a reason. They’re stretchy, breathable, and designed to move with you, making them perfect for long days at work. These trousers look sharp like dress pants - but, being from Lulu, feel as comfortable as sweats. Plus, the Warpstreme fabric is wrinkle-resistant. Everything you need in a pair of work trousers.

Nike Dri-FIT, $110
If you want work pants that can handle both the office and your commute, these are it. Nike’s famous Dri-FIT tech keeps you cool and dry, while the tailored fit makes them look clean and modern. If you want performance and polish, these are perfect.

Nike Dri-Fit (Size Medium - model 6’0 fit 165lbs)

Tier 2: Everyday heroes 👖

Uniqlo Smart Ankle Pleated, $39.90
Affordable, sharp, and lightweight: these trousers are a no-brainer. The ankle length adds a modern touch, and the pleats keep them structured and office-appropriate.

Vuori Aim Pant, $89
Vuori always nails comfort, and their Aim Pant proves it. With a slim fit and soft fabric, these trousers look great with loafers for work - but also work well with sneakers for golfing and traveling. Perfect all day, everyday pants.

Zara Twill Chino, $59.90
Zara’s twill chinos balance durability with a tailored cut and soft cotton fabric, so you can wear them to work, then straight into your weekend plans. A solid, stylish pick.

Tier 3: Reliable staples 📎

Reigning Champ Coaches Slim, $138
With a slim cut and minimalist design, these pants are easy to pair with a button-up or even a casual hoodie, depending on the vibe.

Reigning Champ Coaches Slim (Size 32 - model 6’0 fit 165lbs)

Alo Day and Night, $118
As it says in the name, these pants take you from work to drinks effortlessly. They’ve got a modern, tapered cut and just enough stretch to keep you comfortable all day.

Lululemon Woven Air Pleated, $138
Lightweight and airy, if you’re a guy who runs hot, look no further than these trousers. The pleats keep them office-ready, while the stretch fabric means you’ll never feel restricted - even in the summer.

lululemon Woven Air Pleated (Size 31 - model 6’0 fit 165lbs)

Uniqlo Ultra Stretch Pant, $59.90
Simple, sharp, and ridiculously comfortable for the price. The extra stretch makes them perfect for long days at your desk, and they won’t break the bank either.

Final thoughts 💭

The best men’s work trousers balance comfort, durability, and style - and these picks check all three boxes. Upgrade your rotation with one (or two) of these options, and you’ll have pants that work just as hard as you do.

I’ve done 5 marathons in the last 2 years, and running the Berlin Marathon this upcoming fall. Since starting to run, I’ve been obsessed with race gear performance, fit and style. This list is based on my own experience with these products, along with reviews and research. Hope this helps you as you gear up for your next run 👍

Note: None of this is sponsored - just trying to help guys find great brands for their next run

🥇 Tier 1 – The Gold Standard

📌 Tracksmith Van Cortlandt Singlet

• Performance: 9.5/10 • Fit: 9/10 • Quality: 10/10 • Style: 10/10
  Crafted from ultra-light, odor-resistant mesh with antimicrobial finish and classic sash, it blends heritage aesthetics with modern race-day efficiency.
  🔗 Buy (US): Tracksmith US

🥈 Tier 2 – Strong Contenders

📌 Lululemon Fast & Free Singlet

• Performance: 9/10 • Fit: 9.5/10 • Quality: 9/10 • Style: 8.5/10
  Engineered with recycled, quick-dry mesh, front slits for mobility, and anti-odor Zinc tech—designed for neutral runners seeking comfort and speed.
  🔗 Buy (US): Lululemon (currently sold out 😞)

📌 Ciele FST Singlet

• Performance: 8.5/10 • Fit: 9/10 • Quality: 8.5/10 • Style: 9.5/10
  Lightweight COOLmatic|PLUS™ mesh, side vents, and reflective accents make it ideal for long runs—premium build meets standout design.
  🔗 Buy (US): Ciele Athletics

🥉 Tier 3 – Mid-Pack Mates

📌 On Race Singlet

• Performance: 8/10 • Fit: 8/10 • Quality: 8.5/10 • Style: 7/10
  A clean silhouette and high-end fabric make this a versatile choice—even if some runners find the fit slightly restrictive.

• 🔗 Buy (US): On Running US

📌 Bandit Drift Singlet

• Performance: 8/10 • Fit: 8.5/10 • Quality: 8/10 • Style: 8.5/10
  Urban-chic aesthetics backed by dependable race technologies—premium flair with performance fuel.

• 🔗 Buy (US): Bandit US

📌 Satisfy Space‑O Singlet

• Performance: 8.5/10 • Fit: 7.5/10 • Quality: 9/10 • Style: 9.5/10

• Crafted from high-end materials and distinctive design—great for showing off, though less race-focused. This would be higher, but it is very very pricey

• 🔗 Buy (US): Satisfy US

🚧 Tier 4 – Room to Improve

📌 Adidas Adizero

• Performance: 7/10 • Fit: 6.5/10 • Quality: 7.5/10 • Style: 6.5/10
  Performance fabric feels lightweight, but the silhouette lacks airflow and comfort compared to higher tiers.

• 🔗 Buy (US): Adidas US

📌 New Balance Race Day Singlet

• Performance: 7/10 • Fit: 7/10 • Quality: 7/10 • Style: 6.5/10
  Simple and dependable—gets the job done but doesn’t elevate your race look or feel.

• 🔗 Buy (US): New Balance US

📌 Tracksmith Twilight Singlet

• Performance: 6.5/10 • Fit: 7/10 • Quality: 7.5/10 • Style: 7/10
  A darker iteration of Van Cortlandt; solid for workouts but less striking and aerodynamic than its counterpart.

• 🔗 Buy (US): Tracksmith US

📌 Nike AeroSwift Vest

• Performance: 8/10 • Fit: 6/10 • Quality: 7.5/10 • Style: 8/10
  Packed with cutting-edge tech—but fit is hit-or-miss and durability falls short in repeat use.

• 🔗 Buy (US): Nike US

🧠 Final Insight

In my POV, the Tracksmith Van Cortlandt still outpaces them all for classic style and unmatched breathability. I have a few of these, and they are my go to for every long run or race. I do love the Lululemon Fast & Free but am currently struggling finding them, as they are all sold out!. Lastly, the Satisfy Space-O may be may be my all time fave, but it is very pricey and I can’t afford to get too many of these 😅

—

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📬 Want more deep dives, gear reviews, and men’s style? Subscribe now and follow me on Instagram & YouTube: @madmattsicoly

This is because men’s office wear is boring. I found myself wearing the same Banana Republic button up, boring Levi’s jeans, and then cap it all off with white Air Force ones. Repeat that 5 days a week and you get the basic dude get up.

So - this year I decided to break out of this funk and start dressing for style, fit and comfort. I bought trendier jeans, traded my white sneakers for some different colours, and added a few interesting overshirts and t-shirt. And honestly, it's been super energizing.

This article is for any guy - or someone who wants to help their guy - elevate their office wear game while feeling cool & comfortable. None of this is #sponsored, just out here trying to help guys feel better about what they wear to the office, gym and airport.

Nike 24.7 Collection

I started with Nike’s 24.7 line, a new collection that launched in January 2025 designed to seamlessly blend athletic performance with everyday style. Guess what - it’s f**king awesome. Here are my favourite pieces from the line that will instantly elevate your style and give you a bit more energy & confidence next time you roll into work.

(Must Buy) Nike 24.7 PerfectStretch Men's Dri-FIT Slim Chino Trousers

• Price: $125 USD

• Style: 5 ⭐️

• Comfort: 5 ⭐️

• Quality: 4 ⭐️

• Use: Work, Travel

Twitter Summary: Currently my favourite work pant; perfect mix of light, stretchy fabric and structured, elevated look. Hard to find pants this amazing for guys.

(Must Buy) Nike ImpossiblySoft Crew Neck

• Price: $110 USD

• Style: 4 ⭐️

• Comfort: 5 ⭐️

• Quality: 3.5 ⭐️

• Use: Work, Travel, Lounge

Twitter Summary: Insanely soft, oversized sweater that is both comfy & structured. You’ll be wearing this everyday.

Nike Zoom Vomero 5

• Price: $160 USD

• Style: 4 ⭐️

• Comfort: 4 ⭐️

• Quality: 3 ⭐️

• Use: Work, Travel, Lounge

Twitter Summary: If you are wearing white Air Force Ones or basic white sneakers everyday, try these. They are a great shoe to mix in and go great with this outfit.

If you want to see the full haul, head to my YouTube Channel for the video.

(YOUTUBE LINK if you prefer to watch over read)

I travel a lot for work, usually across time zones. The single best way to beat jet lag is to mix in some high-intensity movements to shake your body out of its tired.

I use this workout below almost every time I travel. It’s quick, mixes cardio & strength, and can burn up to 600 calories. I’ll break it down into 3 levels (Beginner, Advanced, Mad) so you can adjust to where you are at with your fitness & goals:

Basic Structure

• 3 sets of 10 minute jog + 5 minute circuit

• Heart Rate at 150+

• Calories: 400-600

• Total time: 45 minutes

The Jet Lag Workout

What you’ll need:

• Treadmill or other form of cardio machine

• Weights

  • Beginner: 1x 20 lb weight, 2x 10 lbs weights

  • Advanced: 1x 30 lb weight, 2x 20 lbs weights

  • Mad: 1x 45 lb weight, 2x 30 lbs weights

Warm Up (5 mins)

Treadmill: 5 minutes

Speed: 3.0 - 4.0 mph

Incline: 1.0%

Set #1

Treadmill: 10 minutes

Incline: 1.0% (always)

Speed:

• Beginner: 4.5 - 5.5 mph (think power walk)

• Advanced: 6.0 - 7.0 mph (think Zone 2 run)

• Mad: 7.0 mph (think Zone 3)

After 10 minutes, immediately jump off treadmill and start circuit, with no breaks in between.

Push ups

• Beginner: 20 knee push-ups

• Advanced: 20 push-ups

• Mad: 10 clap push ups, 10 push ups

Goblet Squats

• Beginner: 20 lbs

• Advanced: 30 lbs

• Mad: 45 lbs

Curl & Press

• Beginner: 10 lbs

• Advanced: 20 lbs

• Mad: 30 lbs

Plank

• 60 seconds (all levels)

Once complete, get back on treadmill and start your 10 minute timer. Try not to take breaks, the goal is to keep your HR up.

Set #2

Repeat 10 minute treadmill + 5 minute circuit

Set #3

Treadmill: 5 minutes

Incline: 1.0% (always)

Speed:

• Beginner: 4.5 - 5.5 mph (think power walk)

• Advanced: 7.0 - 8.0 mph (think Zone 3 run)

• Mad: 8.0 mph (think Zone 4)

Repeat weight circuit.

When to do this?

I do this every time I travel. I choose hotels that have some gym equipment, and typically do this right when I wake up. It starts slow, and the workout changes up enough that it keeps your focused and it actually becomes enjoyable.

• My use of AG1: I have used AG1 for years (and still use it) with positive results.

• Criticisms of AG1: AG1 is overpriced, has unproven health claims, "snake-oily" marketing tactics (including a biased quiz), and the founder has a controversial background. This is very common in the supplement space, sadly.

• My Recommendations: I use AG1 for its convenience, gut health benefits, and support for intense training. I only recommend it to those with established supplement routines, a good understanding of their baseline health, and are focused on fitness and nutrition.

I heard of AG1 around 8 years ago when they were still Athletic Greens and their marketing budget was only spent on grassroots initiatives and very niche podcast reads (like the Tim Ferriss Show - see photo below). I’ve used the product for years and I’ve had nothing but a positive experience with the brand. No cap 🧢

But within the last few years, AG1 has faced a lot of controversy. Most people believe AG1 is a scam. I’ve done a bunch of research, read articles, looked at competitors, and considered my own experience. I still have my AG1 subscription today. But, this is not an endorsement - far from it. I am definitely skeptical of AG1, and it’s definitely not for everyone.

If you’re interested why everyone hates AG1 right now, what the research says, or why I still choose to take it everyday despite all this - read along 👌

Why does everyone hate AG1 right now?

1. Exaggerated claims (lol, see above)

AG1 is marketed as a comprehensive solution for various health concerns, promising benefits like increased energy, improved gut health, and enhanced immunity. However, many of these claims lack robust scientific backing. A helpful article was published by McGill University that discusses the exaggerated claims of AG1; two key points I found interesting:

• AG1 relies on "just in case" marketing, similar to multivitamins, promoting itself as essential nutritional insurance despite most people obtaining sufficient nutrients from their diet.

• While AG1 is NSF certified, its high price and inclusion of various trendy but scientifically unproven wellness ingredients (like adaptogens and "superfoods") raise questions about its necessity and value.

The TLDR is: multi-vitamins don’t really work and AG1 is effectively a new-aged multi-vitamin. This may not be news to many people, but I think when this is combined with aggressive marketing tactics, it starts to feel a lot worse.

2. Aggressive marketing

AG1 uses aggressive marketing tactics, including endorsements from influencers and celebrities. Which isn’t really a bad thing, but I think it’s gotten to a point where it’s raising suspicions about the company's motives and whether the focus is more on profit than genuine health benefits.

I’ve worked in digital marketing for the last decade, and I agree that AG1 uses very aggressive tactics, and it feels a bit shady. For example, (as per the McGill article) there’s a quiz on AG1 that you take to see if AG1 is a good fit for you, and at the end of the quiz, it invariably recommends the product (suss AF). Also, if you click on their website or one of their paid posts, get ready to get bombarded with emails and messages for the next month.

It’s a lot. I find it annoying and uncomfortable. The issue isn’t that they spend money on marketing their product (every company does that) - it’s the claims and benefits they are selling feel very snake-oily. However, to be fair, I’ve had the same experience with other supplement brands I am interested in or buy from. Lots of exaggerated claims, influencer collabs, text messages with offers, daily emails. This is very common in the supplement space.

The takeaway here is this:

1. Don’t believe AG1’s exaggerated marketing claims

2. Most celebs or influencers who promote AG1 are paid, so take it with a grain of salt

3. Probably be careful on ANY supplement marketing drastic changes or improvement

3. Other Negatives

Just so you are aware:

• Founder of AG1, Chris Ashenden, recently resigned from the company amid a podcast investigation into his criminal history (link).

• One thing that gets brought up on every Reddit thread is that AG1 promotes it is “Made in New Zealand” but is virtually unknown in New Zealand, and there’s questions around where it’s actually made

• And then of course, a lot of opinions on how AG1 actually did its testing & trials, which I can’t really offer much on.

That’s why everyone hates AG1. What do you think now?

This is probably more than enough for you to be weary of the product. Although a lot of this is alarming, it’s kind of par for the course in the supplement industry. AG1 has gotten too big, and too aggressive with their claims & marketing, and they are now facing the backlash of the general public. More credible sources are poking holes & investigating these holes, and it’s safe to say there’s a lot of skeletons.

Okay - but then why do I still take AG1 everyday? And, does it make sense for you (or anyone) to ever consider the product?

Why I Take AG1 Everyday

I take AG1 for the following reasons:

• Supports my intense training: I workout 7-10x a week. I’ve run 5 marathons in the last 3 years, and now training for a half Ironman. I am very persistent about taking supplements for energy/recovery, but also for immunity. AG1 has been part of my morning routine for a while, and I find it to be the perfect base for my regime. More recently, I’ve been using it has a post-workout recovery drink and add in Amino Acids and Creatine powder (photo below). Whether it truly is working or not, I’ve stuck to this (as have others I trust), so I don’t feel to need to change it.

• Gut Health: In all my self-experimenting, one thing I am sure of is that when my gut is healthy, I feel better. I struggle taking probiotics everyday, because many require refrigeration or require you to eat with food. I really like the probiotic component of AG1. There is speculation that some of these bacterium in AG1 are not proven. I’m not sure what to say on that - I feel better & get less gut troubles when I start my day with AG1. So, good enough for me. 🤷

• Convenience & Travel: I travel at least 7 days out of the month. On these trips, I struggle to maintain a balanced diet & maintain my gut health. AG1 has travel friendly packages that I always keep in my suitcase. When I am in my hotel, or on the airplane, I always mix a pack of AG1 in my water bottle. In my experience, it has helped me stay healthier during these trips.

That’s it. Convenience, gut health & intense workout regime. You’ll notice I don’t say “improved energy,” “improved mood,” or “better stress management.” There’s really no supplements that could actually do that, so I don’t really listen to the claims from their marketing.

Is AG1 for you?

The only people I’d recommend AG1 to are the following:

• You have a Consistent Routine: AG1 works best as an addition, not a replacement for a healthy lifestyle. It's not a quick fix. If you are hoping that you are going to totally change when you get your AG1, and start drinking it every morning, it’s very unlikely. (Also, the product doesn’t really taste good and will ruin every smoothie)

• You Understand Your Body's Response to Dietary Changes: You need to be able to recognize subtle shifts in well-being, as AG1's effects are gradual. You’re not going to suddenly feel different taking AG1. There may be some small changes - things like better gut health, improved recovery, more immunity, etc. However, you can’t track those. Really, the only way you’re going to notice a change is over a long period of time, and understanding if your baseline improved.

• You Are Serious About Fitness and Nutrition: Athletes or those deeply invested in nutrition can effectively utilize AG1's complex ingredient profile. If you’re someone who is constantly trying to improve their diet, researching new supplements and superfoods, and interested in the space - I feel like this product is something to consider.

To summarize:

• My use of AG1: I have used AG1 for years (and still use it) with positive results.

• Criticisms of AG1: AG1 is overpriced, has unproven health claims, "snake-oily" marketing tactics (including a biased quiz), and the founder has a controversial background. This is very common in the supplement space, sadly.

• My Recommendations: I use AG1 for its convenience, gut health benefits, and support for intense training. I only recommend it to those with established supplement routines, a good understanding of their baseline health, and are focused on fitness and nutrition.

Hi!

My name is Matt Sicoly (@madmattsicoly on IG, YT). I am a digital marketer currently working at Google, but have also spent time at Facebook and building a startup. I’ve also been a fitness instructor for the past 6 years, have run 5 marathons, and am currently tracking towards my first Ironman. I work +60 hours a week in these jobs, but I’ve decided to add Creator as a part-time job.

Goldman Sachs predicts the creator economy could approach half-a-trillion dollars by 2027 (article)

I wanted to learn more about it and personally invest in the creator economy. I think creator marketing will continue to grow as brands look for unique ways to connect with their audiences through authentic and trusted influencers. So, last year I decided I wanted to begin the journey of becoming a full-on creator.

I have been at it for the past 6 months, consuming a ton of new knowledge and relying on my background in the media and creative space. This Substack is everything I’ve thought of, learned, and accomplished in the last 3 months. I will post at least every 3 months on updated stats, learnings & findings.

Social Media Stats (L90 Days)

December 1, 2025 - February 28, 2025 (90 Days)

Instagram 🟣

Followers

• Total Followers: 1,662

• New Followers: 285

• Unfollows: 76

Posts

• 50 reels

  • Top Reel: Air Canada Parody (191K Views)

• 3 photos

Views & Engagement

• Total Views: 581,407

• % of Views from Ads: 3%

• Profile Visits: 10,986

• External Link Taps: 157

YouTube 🔴

Subscribers

• Total Subs: 103

• New Subs: 38

  • From Videos: 7

  • From Shorts: 24

  • From External: 7

Posts

• 7 Videos

  • Top Video: 9 to 5 Ironman (283 Views)

• 36 Shorts

  • Top Short: Arc’teryx Product Review (715 Views)

Views & Engagements

• Views: 17,952 (95% from Shorts)

• Watch time: 146.5 hours

• Likes: 399

Income 🟢

$ Earned: $700 (for a paid ad for a brand)

Partnerships

• 3 reputable brands have reached out ( with affiliate offers)

• 0 true partnerships with brands

Best Advice I’ve Gotten

Advice #1: Expect nothing for 12 months (at least) - literally, everyone has told me this

This is a long game. Everyone I’ve talked to has been at this for 3-5 years before they saw real “success.” Most creators will attribute the impatience as the reason most creators fail. It is a good gut check for people starting out - if your expectations are too high, you’ll get frustrated quickly. Remove all expectations. Do it because you love it and are passionate about it, not because you want to get money, get famous, or get attention.

Advice #2: Post 100 Videos as quickly as you can, and try and get 1% better each time - Mr. Beast.

This is my goal by the end of next year. 100 long-form videos on YouTube. Mr. Beast also says don’t even look at your metrics, likes, or views until you’ve posted 100 videos. It’s hard, but it makes sense. It’s not about succeeding quickly, it’s about failing fast.

Advice #3: No one cares about your content - Gary Vee.

I spent +10 hours editing one of my first YouTube videos. I was so excited to post it and have everyone see my work. It got 10 views in the first week. I think it’s at like 150 views now a few months later. 150 people watched my video (maybe only a few seconds). When you post, no one watches it. No one is criticizing it. No one cares. Everyone has busy lives. Post and move on. If you spend too much time trying to be perfect, you can’t move quickly enough in this space. Fail fast. Learn quickly.

Biggest learnings & lessons

My Most Used Apps

• CapCut: Most intuitive for editing. I still do 95% of edits on my phone. Top-tier creators are using things like Adobe Studio & FinalCut Pro, but in the beginning, use cheaper & quicker tools

• Canva: All thumbnails or photo posts are edited here. I do have a Premium Membership, and would say it’s needed if you’re serious about this stuff.

• Gemini/ChatGPT: Great for brainstorming ideas and helping with scripts, content descriptions, and headlines.

• Linktree: It’s free, and a great way to store all your content across platforms.

Content Model: Substack > YouTube > Instagram/TikTok/Shorts

The content model I am really loving is where you spend time on one large idea/piece of content, and then cut it down into other forms of content to spread across your channels. Beau Norton, a really awesome creator teacher (who I’d highly recommend) proposed the idea to always start with writing. It’s the best way to get your output of thoughts. Once you have an article or a piece of writing you like, film a YouTube video or whatever medium you use for longer form. Then, cut that YouTube video into smaller short-form videos to post on other channels (like Shorts, IG, or TT). This process has given me the best ideas and has led to a lot of content. Example below:

Creative Fatigue: Posting every day is hard

Consistency is key in the creator space. In order to breakthrough, people need to see or hear you way more often than you think. We are bombarded with news, media, ads, etc. every day, all day. I initially started out posting every single day, but it does lead to a bit of creative fatigue. Now, I post 1 article, 1 long-form video on YouTube, and then 3-5 Instagrams/Shorts every week. It feels like a good place (for now) that is also manageable with a full work week that allows me to stay consistent and top of mind.

My goal is to post updates every 3 months to track progress. Hopefully, this helps! Shoot me a message or comment if anything stuck with you or if you want to chat!

It means I woke up at 4:30AM, quickly had some breakfast (Holos Overnight Oats), let the dog out, and drove to the office.

Why am I up this early and why am I here? Am I an insomniac and just can’t sleep? Am I so anxious I need to get shit done or else it’ll ruin my week? Am I just someone who is wired differently and enjoys this? No - none of those. Keep reading if you’re someone who is looking to achieve massive goals in 2025.

January 1, 2025

4:13AM

I woke up on January 1st with a lot on my mind. I want 2025 to be my best year yet. I want more. I took inventory of my current situation:

• I have a job

• I have a sound body & mind

• I am young & have time

• I have an income & savings

• I have a supportive wife, family & friends around me

Most of us have a lot of the above bullet points. Meaning we are part of the 0.01% of the world. We live in a time where we have access to technology, tools, resources that other generations would have only dreamed of. But, why does it still feel like such a struggle every day?

5:20AM

I opened up my journal and began writing my goals out for what I want to accomplish in 2025:

• I want to grow faster in my career; I need to build some new skill sets (that I currently don’t have) and this takes energy & time. (And it’s fucking uncomfortable).

• I want to increase my wealth; my career is the main foundation (hence the above) but I also have projects I am working on outside my 9 to 5 that I need to invest time & thought into.

• I want to run my first Ironman; in order to train properly, I need to find time to run, bike, swim and lift alongside my career and wealth goals.

• I want to stay in control; when I let my calendar get away from me, I go into a negative headspace.

I write these out, I make them more specific. I add actual numbers. I add timelines & dates. I add tasks and key actions. It’s a lot, but I have the map of how to get there.

February 23, 2025

5:32AM

It’s 5:32AM on Sunday, and I’m at the office.

I’m here because I’m holding myself accountable to the goals I set. I am staying locked in 🔒.

I set goals, timeliness, and actions for myself - and I actually want these things. I don’t care that it’s a fucking Sunday. Nowhere in my goals did it say, “Enjoy your weekends; be comfortable with where you are at.” No - they were goals that I knew would take discipline, motivation, time, energy, and sacrifices. I am willing to put this time in now because in 3 years I may not have the same situation where I can throw myself completely into this.

Less than 3% of people write out their goals

If you’ve made it this far, you’re probably someone who is highly motivated, highly disciplined and wants to get more out of life. First off, good for you - because that is a truly magical and inspiring mindset.

In the same breath, in my experience, those same people - for some reason - do not write out their goals. You have a few loose ideas - I want to get promoted, I want my dream job, I want more money, I want a bigger house, I want to be stronger, I want to be faster. You think about these ideas a lot, and sometimes they inspire you, but often they make you even more anxious or frustrated.

It’s time to write out your personal goals. It’s time to set the direction for your life. The easiest way to get started is to have a conversation with your future self. Ask your future self:

• What job are you working in?

• How do you spend your time?

• What habits do you have?

• How did you get there?

Your future self is probably a lot more happy, successful and further ahead than your current self. They probably told you it took a lot of time, discipline, hard work and patience to get there. They probably told you it’s tough but its worth it - and you have time now to pour into getting better and building. They probably told you if you don’t start to lock in now, it only gets harder.

Maybe they even told you that there’s a few Sundays you may need to wake up early and start building your future.

Write out your goals. Stop wasting time.

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If this is interesting, I’ve got a few books that can help in a recent YouTube Video I posted.

“If you could have dinner with one person dead or alive, who would it be?”

Me thinking: ”Don’t say Sydney Sweeney, don’t say Sydney Sweeney…”

Me actually: “Tony Robbins”

When I was 21 years old, I picked up a book called Unlimited Power by Tony Robbins. It was Tony’s first book, and his youth and energy came through in full force. This book absolutely blew my mind - specifically one analogy:

”Our brains are like computers. They will produce successful outcomes if we give them the right code. Successful people have the right code (thoughts, routines) - and that code leads them to successful outcomes (wealth, happiness).”

Computers use code. Brains use habits & routines.

When I was anxious and clinically depressed, every day was the same pattern. I’d go to bed and tell myself:

“Today sucked. Tomorrow is going to be different.”

The next day: Snoozing my alarm. Dreading the workday. Shitty breakfast. Over-caffeinating. Under-hydrating. Lack of sleep. It’s a pattern - and often we aren’t even aware we are in it. Because of Tony Robbins, I realized I was putting in bad inputs, and getting bad outputs as a result. (Sydney would still be a great dinner date, for the record.)

Here are the 3 habits that changed my anxious mindset that allowed me to conquer my depression and anxiety, and get back on the path to productivity:

1. Wake up between 4:00-6:00 a.m.

Let’s look at some successful people’s first line of code:

• Tim Cook: 3:45 a.m. to “get ahead of his day”

• Michelle Obama: 5:00 a.m. to work out (also another great dinner date)

• Anna Wintour (Editor of Vogue): 5:00 a.m. and plays tennis

• Oprah Winfrey: 5:00 a.m. to meditate & have quiet

I wake up between 4:00-4:55AM everyday - even on weekends (full morning routine on YouTube). It has allowed me to get more done, control my anxious thoughts, and give myself enough time to prepare my mind for the day ahead. Most days, I will tackle a really tough work project, to get it over with before the workday starts. Other days, I do breath work & burn incense to wrangle my anxious mind in. Some days, I hit the gym right away to reset my current state. Some days I wake up and do all of the above.

Waking up early is a proven strategy for high-performers to fit in habits that drive them to do better in work & life. I believe (as do many successful CEO & leaders) that this habit is a cornerstone to a successful day.

2. Consider alternatives to coffee

A crucial mistake many anxious people make when trying to gain control over their mindset is drinking too much coffee. I was turning to coffee when I needed energy & to be more productive - but really, it was throwing my systems off, and actually making me less productive.

I’m not saying give up coffee completely - I fucking love coffee - just if you’re having an anxious or down day, consider these alternatives that I’ve found work as a nice replacement:

• Option #1 Warm & Intense: Mushroom Cacao

  • Closest alternative to coffee, without the caffeine

• Option #2 Bitter & Spicy: Sparkling water & Ginger shot

  • Gut healthy, and replaces the coffee sensation in your mouth

• Option #3 Healthy + Refreshing: AG1 and get creative by adding things like aminos, creatine, or other supplements

  • Hydrating and super healthy

Obviously, decaf coffee is another alternative, but I do find this can still cause some jitters and is not great for hydration. These are alternatives you can feel good about, and help you stay in a strong mindset throughout the day.

3. Work out every single day

Working out is a proven method to change your negative, depressed state into a more refreshed, positive state. I work out every single day for both my body and my mind.

When I say “workout,” I am not saying do an intense Barry’s Bootcamp every day (Welcome to the fucking Red Room!!) - I am suggesting simply getting your heart rate up and blood flowing to keep your anxious mind in check.

But, many of you are thinking, “I hate working out. I would rather drag my ass through ten miles of broken whiskey bottles.” (Shoutout Captain Lee, Below Deck). Well, let me tell you how you can make working out the best part of your day.

In the famous book Atomic Habits by James Clear, he introduces a concept called “habit stacking.” This is when you pair a habit you don't like on top of a habit you do. It’s called "habit stacking" because essentially, you're "stacking" a new habit you want to develop onto an existing habit that you already perform regularly, making it more likely to stick.

90% of my workouts look like this:

• 90-minute bike ride + play Madden or NHL on my PS4

• 60-minute light jog + call Mom & chat about life

• 45-minute walk to work + listen to Pardon my Take (favourite podcast)

• 30-minute swim + mindful breathing/meditation

I genuinely look forward to my workouts every day, because I get to do something I love with something I know is good for my body and mind. Moving our bodies is not a right, it’s a privilege. It will improve your day and make you less anxious and higher performing.

These are 3 tips for high performers who suffer from anxiety or depression.

Anna Wintour, if you are reading this, please promote that person who wrote the Teen Vogue article - they are changing lives out here.

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If you are interested in learning more about my morning routine, check out my YouTube video on Daily Routines for High Performers

Your hardest test will be to stay patient.

I landed my dream job at Google when I was 21. I was getting a paycheque higher than I could’ve dream of. I worked on high-impact projects with some of the smartest people I’ve ever met. After 2 years I

I left because I had an offer at another great company, with more pay & they told me, “I was exactly the person they were looking for.” God I love validation. Another group of absolutely amazing people, getting even more money, more amazing experiences, cool clients in growing industries - truly endless possibilities. I left quickly after 3 years.

I switched jobs 4 times between 21 and 29 years old. It’s my biggest regret. I left for more money, better titles, promised promotions. But mostly when shit got tough, I ran to the next thing, versus staying and fighting through. Younger me, stop looking for the bright new shiny thing. The grass IS NOT always greener on the other side. Don’t be the person who can’t be patient.

(But also - fuck it that was super fun)

Remember, starting a new job sucks.

Below is a universal truth to anyone in their 20s starting a new job:

• 3 months into your new job, you feel like you’re going to get fired.

• 6 months in you feel better, but one big mistake - andddd your back to feeling like you’re getting fired (again).

• 1 year in you start to feel yourself - “Man, I actually think I am thriving here - I want to be here forever.” Maybe your boss asks you to mentor the new person, and you realize how much you really do know.

• 2 years in, you start to get bored. You ask, “Why am I not creating more impact and doing something I love? Maybe help people?”

• 2.5 years in, you email your boss, “Do you have 5 minutes this morning to chat?” They know right away you’re leaving. (Weird you didn’t even tell them you were looking elsewhere…)

• 2 weeks later… You start your new job! There is tons of energy & excitement.

• 3 months into your new job, you feel like you’re going to get fired. 6 months in you feel better, but one big mistake… Wait I miss my old job…

Younger me, starting a new job sucks. Don’t forget that the next time you think of jumping ship. And when you do start a new job, stop being so hard on yourself. Building an expertise, building your reputation, build new relationships takes time. Actually, it takes a year to feel even remotely good. There’s no way around it, just through it. Toughen up and stop complaining. (And have fun! Don’t get fired!)

Depression & anxiety will wipe you out.

Jason Kelce, ex-Philadelphia Eagle + brother of Travis Kelce, said in his 2022 Super Bowl Speech, “Hungry dogs run faster.” Bruh, I was hungry in my 20s. I was hungry to get promoted, prove myself, get more money, get validation, get new skills. I was the first one into the office (usually before 6AM) and often the last to leave. I worked every weekend to try and get ahead. I poured my time, energy and soul into work. Anything I could do - to get to the top quicker - I would do it.

It sounds inspiring, until you realize that everything in life has a cost. Because I tied my entire self to my work, when something went wrong (or I was convinced something was wrong) - my world would come crashing down. I didn’t prioritize my friendships or social activities, so I drifted further and further away. I napped a lot, to try and regain energy for the next week ahead.

In 2023, my therapist asked me, “What brings you joy?” I sat there for a full minute - looked at her and said, “I honestly don’t know.”

Welcome to rock bottom, younger self.

Once I was able to acknowledge I was clinically depressed, and work was creating a lot of anxiety, I was able to get help and get better. I found more balance, I found more joy. I didn’t let the anxious voice in my mind control me anymore.

Younger me, I love how passionate you are - and how hungry you are for the next thing. Pouring your energy into work in your 20s is actually okay, but pouring your SELF into work is not. Work hard, but work smart. Be hungry, but know when it’s time to stop.