Better Living Notes

React to Your Emotions — Like You React to Others 1. Why Ignoring Your Emotions Doesn’t Work We often say, “I just let it go.” But emotions don’t just disappear. They’re signals — from your body, your values, your deeper self. When ignored, they resurface in unexpected ways: a poor decision, a reactive comment, or a sleepless night. Your attitude toward life is shaped by how you treat your emotions. The confidence you feel (or don’t), the regret you carry — all stem from how you’ve responded to emotions over time. 2. We React to Others — Instantly One comment from a coworker. A short message from a friend. We react immediately. We feel something, and we do something about it. But when it comes to our own internal emotions? We dismiss, postpone, or suppress. But the version of you that others remember… is the one shaped by how you respond to your own emotions. 3. Emotional Reactions Deserve Their Own Routine You don’t need to overthink every feeling. But ...

What Beyoncé’s Discipline Can Teach Us About Routines, Focus, and Real Presence 1. Everyone Is Watching Her — And They Should Be Beyoncé just launched the Cowboy Carter Tour, and the internet is on fire. From Twitter threads full of stunned fans to Rolling Stone’s glowing recap, everyone is asking the same question: "How does she do it — again and again — at that level?" It’s not just talent. It’s not just charisma. It’s routine, focus, and intentional presence — day after day. 2. Behind the Curtain: A Glimpse Into Her Routine Her secret is no secret at all — it’s structure. Morning starts with silence : meditation, prayer, or family time Workout consistency : interval training, boxing, battle ropes Clean nutrition : unprocessed, plant-forward meals Family-centered scheduling : everything planned around what matters most 3. The Unseen Patterns: What Her Routines Have in Common Beyoncé’s life may look extraordinary, but her core habits are dee...

How Routines Protect Your Mind, Your Wallet, and Your Life In a world that constantly demands more, faster, and bigger, routines offer something radical: stability. Stability that not only shields your emotions, but also guards your financial decisions, your lifestyle, and your future. 1. Emotional Routines: The True Antidote to Impulse Spending Impulse spending rarely happens when your mind is calm and your days are structured. Emotional volatility breeds financial mistakes. A structured morning routine—waking up, light exercise, a planned breakfast—can break the cycle of chasing quick highs through emotional purchases. The best antidote to emotional buying? Predictability and emotional calmness. 2. Physical Routines: Strengthening the Mind-Body Connection Exercise routines are not just about fitness. They are emotional discipline in motion. Running, cycling, walking—any form of steady movement resets your nervous system. When your body has an outlet for stress, your mind no lo...

How Cardio Saved My Investing Routine in a Volatile Market — Comparing the Best Cardio Options for Stress and Focus The Market Was Crashing — But My Heart Rate Wasn’t A few weeks ago, the market was rattled again. Trump's tariff policies sent shockwaves through global sentiment. But while the charts dipped, my daily routine didn’t. I didn’t panic. I went for a run. Cardio Isn’t Just for Fat Loss Most people associate cardio with weight loss or summer abs. But the real benefit? It clears your mind, resets your emotions, and builds decision stamina. I see it as emotional detox. Not just a workout. 5 Cardio Workouts Compared Cardio Energy Burn Equipment Space Need Best for Running ★★★★★ None Medium Emotional reset + fat burn Indoor Cycling ★★★★☆ Yes (bike) Low Structured routines, time-saving Step Box ★★★☆☆ Box/step Small Lower body tone, intense burst Jump Rope ★★★★☆ Rope Very small Coordination + high burn Outdoor Cycling ★★★★☆ Bike + gear High Long rides, scenery,...

From Reaction to Routine: My Real Investing Transformation (Olivia Investing Series Part 4) I Used to React to Everything When I bought a stock, I expected it to rise immediately. I was obsessed with buying at the lowest point. If the market closed in red, I worried the next morning would start even lower. These thoughts ran through my head all day, breaking my rhythm at work and draining my evenings. I once spent dinner just staring at post-market charts, like someone addicted to financial drama. The hours flew by. My life blurred. The Breaking Point: I Couldn’t Keep Chasing As I started investing larger amounts, chasing the bottom became impossible. That’s when I discovered the power of split entries and exits. If I didn’t catch the bottom, that was okay—I’d sell in parts over time. No more pressure for perfect timing. I began to look up from my screen. I noticed my body. I noticed my breath. I realized that long-term investing only works when your health and your mind are i...

Cash Is Not Lazy — It’s Your Strongest Investing Tool (Olivia Investing Series Part 3) I Used to Think Holding Cash Was Weak I used to believe this: “If you’re holding cash, you’re not really investing.” I thought cash was lazy. Passive. A waste. But the market taught me the opposite — the hard way. Back in 2022, I had almost no cash cushion. Even minor market swings shook my real life. A flat tire felt like a financial emergency. A dip in stocks felt like the world collapsing. I wasn’t investing. I was surviving. There Are Two Kinds of Cash. You Need Both. I break cash into two types: Life Cash For dentists, broken phones, or sudden rent hikes — to absorb life’s chaos. Volatility Cash For when markets drop and panic rises — to see opportunity instead of stress. If you don’t separate them, you’re always torn between surviving and growing. You shouldn’t have to choose. Cash Isn’t for the Lazy — It’s for the Ready This isn’t about market timing...

Why Emotional Fit Beats Market Timing (Olivia Investing Series Part 2) The Market Was Wild — But My Emotions Were Wilder It was during the Trump-era tariff policies. My portfolio would rise and fall by more than three times my monthly salary — in a single day. I’d refresh the charts repeatedly, wondering: “Do I buy more? Or is it about to crash again?” My decisions weren’t based on data. They were based on fear. I was investing with my nerves, not my strategy. What I Regret Most Isn’t the Loss — It’s the Mindset 2022 wasn’t the first time I made that mistake. But it was the one I couldn’t ignore. Looking back, the real issue wasn’t the market. It was this: I didn’t understand the environment. I ignored my cash ratio. And I invested beyond what my emotions could handle. The result? More than financial loss — it was mental exhaustion . The Best Asset for Me? Balance — Not Bravery I still invest in stocks. But I don’t believe in “perfect picks” anymore. The real asset that fits...

How to Choose the Right Asset (Hint: It’s Not About Returns) (Olivia Investing Series Part 1) Most people chase high returns. But real investors choose what fits their life. Learn how to pick the right asset — emotionally and strategically. 2022 — The Year I Learned the Hard Way In late 2021, I invested heavily in leveraged ETFs. The gains others made after the pandemic left me restless — even jealous. By the end of 2022, I had lost nearly 80% from the peak . It wasn’t the market. It was me. I didn’t understand what I was buying — and I wasn’t ready to. I Chased Returns, Not Fit I bought based on past performance. “It went up before, it’ll go up again.” But I never asked: “Will this work for me?” I ignored the market. I ignored myself. The Real Asset Test? Your Life. Since then, my rule is clear: Understand the market now , not just history Know your cash strategy : Emergency fund for life Volatility fund for investing Without these, e...

When You Invest at Once: The Case for Lump-Sum Confidence Some investors build wealth slowly. Others build it by being ready. That’s the mindset behind lump-sum investing: putting a significant amount into the market all at once, rather than spreading it out over time. It might feel risky—especially in a volatile market. But historically, lump-sum investing has outperformed dollar-cost averaging more often than not. Why? Because markets tend to rise more often than they fall. The longer you wait, the more potential growth you may miss. Why lump-sum investing can work: You maximize the time your money spends in the market. You get full exposure to long-term market gains. You avoid the drag of holding too much cash while trying to time entry. But this doesn’t mean you should invest everything at once, without a plan. Here’s how I think about it: I treat my salary as my emergency fund—my ongoing cash flow. That lets me keep my lump-sum investments untouched, even i...

The Power of Steady: Why Dollar-Cost Averaging Works When markets get rough, most people freeze—or flee. But the ones who stay with a plan often come out stronger. That’s the quiet power of dollar-cost averaging (DCA). DCA means you invest a fixed amount on a regular schedule, regardless of market conditions. It sounds simple, and it is. But its emotional impact is what makes it powerful. Instead of trying to predict when the market will fall—or bounce—you commit to showing up. You stay in motion while others get stuck in fear. How DCA protects you: When prices drop, your regular investment buys more shares. That lowers your average cost. When prices rise, you already have a growing position working for you. Over time, you smooth out volatility. You remove the pressure to be perfect. But here’s the underrated part: DCA protects your peace of mind . You don’t have to check your portfolio every day. You don’t have to feel guilty for missing a bottom or chasing ...

When the Market Falls, Don’t Fall With It It’s easy to stay calm when your portfolio is green. It’s much harder when red numbers flash across your screen, headlines scream recession, and your balance shrinks by the minute. But that’s exactly when emotional control matters most. Legendary investors like Peter Lynch and Charlie Munger didn’t build long-term success by avoiding volatility. They accepted it as the cost of meaningful returns. Munger once said, "If you’re not willing to react with equanimity to a market price decline of 50%, you shouldn’t be in the stock market." Short-term dips are part of long-term growth. Data shows that the S&P 500 has frequently recovered from crashes within a few years—and gone on to reach new highs. But emotionally, even a 10% drop can feel like a disaster if you're unprepared. That’s why investing money you may need in the next 1–2 years is risky. The market might not recover on your timeline. Emergencies demand liquidit...

How to Build Emotional Control (And Why It Matters More Than Motivation) What Emotional Control Really Looks Like Emotional control doesn’t mean hiding your feelings. It means knowing when to sit with them and when to act anyway. It’s the gap between reaction and response—something I didn’t have a few years ago. I used to let stress run my day. A bad conversation in the morning? I’d carry that tension into every task. One small failure? I’d spiral into self-doubt. What changed wasn’t that life got easier. It was that I stopped letting my emotions make decisions for me. Real emotional control is when your inside world no longer gets hijacked by your outside world. And that kind of steadiness is a skill—something anyone can learn. Why Motivation Fails When You Need It Most When I first started building new habits—writing daily, exercising consistently, sticking to my investment plan—I relied heavily on motivation. And like clockwork, it would disappear on the days I needed it mos...

Why Athletes Live Longer — And How You Can Too Your Heart Tells Your Health Story What separates high-performing athletes from the average person isn’t just speed — it’s how efficiently their hearts work. VO₂ max, or the maximum amount of oxygen your body can use during exercise, is one of the strongest predictors of longevity. A stronger heart means better blood flow, faster recovery, and sharper brain performance — all of which lead to a longer, healthier life. What Elite Performers Actually Do Tim Cook wakes up at 4:30am and hits the gym. Mark Zuckerberg practices MMA. Even Warren Buffett walks on a treadmill while reading the news. It’s not about how intense the workout is. It’s about building a daily habit that sharpens the mind and calms the nerves. These leaders move not just to stay in shape, but to think clearly, manage pressure, and lead effectively. Olivia’s Rule: Move Before You Decide Before I take a financial risk or start a big project, I move. A run. A long ...

Best Ways to Keep Running — Even in the Rain Light Rain? Dress Smart and Go Rainy days don’t have to cancel your run. Light drizzle can actually make for a peaceful, meditative workout. Wear a lightweight waterproof windbreaker and a billed cap or running glasses to protect your eyes. Water-resistant shoes or socks help you stay dry and prevent blisters. Rain running is about mindset — not perfection. Heavy Rain? Shift the Plan, Keep the Habit When the rain pours, pivot to indoor workouts that still challenge your cardiovascular system. Strength training, yoga, or bodyweight circuits like squats and lunges are excellent substitutes. These workouts build stability, joint strength, and balance — all of which support better running performance long term. Rain is not an excuse. It’s an invitation to be flexible. Olivia’s Go-To Rain Routine When the sky turns gray, I first decide: Do I want to feel the rain today? If the answer is yes, I go out — music in, heart open. If not, I ...

Why Running Makes You Smarter with Every Step Your Heart and Brain Are Teammates Running doesn’t just burn calories — it trains your brain. As your VO₂ max improves, your heart pumps more efficiently, delivering oxygen-rich blood to your brain. This enhances focus, sharpens memory, and strengthens emotional regulation. Science shows that aerobic exercise increases neurogenesis in the hippocampus — the part of the brain linked to learning and memory. Olivia’s Method: Think, Then Run Whenever I feel overwhelmed — whether from work deadlines, personal dilemmas, or financial choices — I don’t try to think harder. I run. During a 30-minute jog, the tension eases. My thoughts stop looping. The same problems feel lighter. I return with answers, or at least with peace. Running has become my way of making thoughtful decisions — with a clear head and a calm heart. Science Agrees With Your Shoes Harvard psychiatrist John Ratey calls exercise “Miracle-Gro for the brain.” It improves mo...

Why Most People Underestimate the Power of Time in Investing Time Is Not Just a Variable — It’s the Strategy Most people think of time as something to endure while investments grow. But time is the strategy. Compounding doesn't just add — it multiplies. Waiting isn't passive. It's powerful. The Emotional Barrier to Long-Term Thinking Investing over decades requires more than knowledge. It demands emotional discipline. You’ll want to sell in fear, chase hype in greed. That’s when time gets stolen from you. Habits That Make Time Work for You Small, consistent actions — like monthly contributions and staying informed — help time do its job. These habits align your life with your portfolio. That’s how wealth becomes natural, not forced. What Buffett and Munger Really Meant Buffett didn’t get rich by timing the market — he got rich by letting time do the work. Charlie Munger once said, “The big money is not in the buying or selling, but in the waiting.” That’s the ...

How Emotions Influence Your Financial Decisions Money Isn’t Just Numbers — It’s Emotion Money should be rational. Numbers, spreadsheets, logic. But when you check your portfolio after a market drop, or when you get paid and feel the urge to spend — it’s not logic talking. It’s emotion. Fear, joy, pride, shame, urgency. We don’t make financial decisions with spreadsheets. We make them with our nervous systems. Fear and Stress Cloud Rational Thinking Stress hijacks our brains. Under pressure, the body releases cortisol — a hormone meant to help us survive immediate threats. But in modern life, this “fight or flight” instinct shows up when the market dips, or when someone else seems more successful. “A lot of people with high IQs are terrible investors because they've got terrible temperaments.” — Charlie Munger Smart doesn’t beat the market. Steady does. Emotional Spending Is a Response, Not a Flaw Ever bought something to feel better? That wasn’t weakness — it was you...

The Emotional Cost of Financial Pressure Stress isn't just about work or relationships. For many, it's the growing anxiety of not being ready. When inflation eats away at the value of your savings, and you realize you’re unprepared for future needs, stress becomes chronic. Warren Buffett once said: "If you don’t find a way to make money while you sleep, you’ll work until you die." It’s a bold truth that hits deep. But how do you even begin building that future — especially when you’re already overwhelmed? Routines Are a Form of Compounding Too We often talk about compound interest like it's magic (and it is). But what most people miss is this: compounding doesn't only apply to money. The habits you repeat every morning — the food you choose, the time you wake, the thoughts you start your day with — these are compounding, too. Small actions, repeated daily, don’t stay small. They become identity. And eventually, outcome. So instead of worrying ab...

Investing with a Purpose: Embracing the Impact of Socially Responsible Investments 💰 What is Impact Investing? Have you heard about the rise of impact investing? It's a growing trend in the financial world where investors not only seek financial returns but also aim to create a positive impact on society and the environment. The concept of impact investing revolves around the idea of making investments that generate measurable social or environmental benefits, alongside financial gains. Why It Matters The rise of impact investing is significant as it reflects a shift towards a more sustainable and socially responsible approach to finance. By aligning investment strategies with values and ethics, investors can contribute to positive change in areas like sustainability, equality, and community development. The impact of socially responsible investments is shaping the future of finance by promoting a more holistic view of wealth creation that goes beyond just financial profits. How t...

Vibrant Vibes: How Colors Influence Our Emotions The Psychology of Color 🌈 Colors have a profound effect on our emotions and psychology. Different hues can evoke various feelings and impact our mood in subtle but significant ways. Understanding the psychology behind colors can help us harness their power to create the desired emotional response. Exploring the Emotional Impact of Different Colors on Our Mood 🎨 Warm colors like red, orange, and yellow are known to energize and stimulate, while cool colors like blue, green, and purple have a calming and soothing effect. By surrounding ourselves with certain colors, we can enhance specific emotions and influence our overall well-being. The Healing Power of Colors 🌿 Color therapy, also known as chromotherapy, is a holistic healing method that uses different colors to promote physical, emotional, and mental health. Each color is believed to possess unique properties that can restore balance and harmony within the body and mind. Incorporat...

Embracing the Dawn: A Journey Through Morning Routines The Dawn of Time Throughout history, morning routines have played a crucial role in setting the tone for the day. From the earliest civilizations to the present day, people have developed rituals to greet the sunrise and prepare themselves for the day ahead. The Evolution of Morning Routines: From Ancient Times to Modern Day showcases how these routines have evolved over time. Rise and Shine In ancient times, morning routines often involved rituals to honor the gods, cleanse the body, and focus the mind. As societies advanced, morning routines became more personalized, reflecting the individual's lifestyle and preferences. The Evolution of Morning Routines: From Ancient Times to Modern Day highlights the diversity and creativity found in morning rituals around the world. A Modern Makeover In the modern era, morning routines have become increasingly personalized and tailored to fit busy lifestyles. From meditation and exercise t...

Unleashing Your Potential: Exploring the Science Behind the Best Workout Techniques for Optimal Physical Performance The Importance of Proper Form 💪 Have you ever wondered why some people seem to achieve better results in their workouts than others? One key factor is maintaining proper form. By utilizing the correct techniques, you can target specific muscle groups more effectively and prevent injuries. Remember, quality over quantity when it comes to your workouts! Incorporating High-Intensity Interval Training (HIIT) 🏃‍♂️ HIIT has been praised for its ability to maximize calorie burn and improve cardiovascular fitness in a shorter amount of time. By alternating between periods of intense exercise and short rest intervals, you can push your body to new limits and boost your overall performance. Give it a try and feel the difference! The Role of Nutrition in Performance 🍎 Fueling your body with the right nutrients is essential for optimal physical performance. Make sure to include a...

How Small Routines Build Financial Freedom Why Most People Stay Financially Stuck The value of cash is shrinking. Inflation eats away at our savings, and many people still rely solely on earned income without any long-term plan. As Warren Buffett once said, "If you don't find a way to make money while you sleep, you will work until you die." Financial freedom isn’t just about how much you earn — it's about what systems you build while you rest. The Real Power of Routines: Compounding Most people misunderstand compounding. They think it's about big money or big steps. But compounding teaches us the opposite: Start small, stay consistent. The earlier you begin, the longer time works in your favor. A five-minute habit, when repeated every day, has more power than a one-time burst of effort. Routines of the Wealthy: What Successful People Do Differently Warren Buffett reads 5–6 hours daily. Oprah Winfrey journals and meditates every morning. Tim Cook start...