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how going monk mode can change your life

How Going “Monk Mode” Can Change Your Life

Monk Mode. The name alone evokes images of solitude, contemplation, and a return to simplicity. But in today’s modern world, we don’t often associate monk-like behaviors with personal growth and transformation. But that’s exactly what we’ll talk about today.

The journey into Monk Mode can be a complete game-changer. It’s not an exaggeration to say it has turned my life around in the most remarkable ways. Monk Mode isn’t about denying yourself the pleasures of life; instead, it’s about creating space for personal growth, better health, and increased mental clarity. So, let’s dive into what Monk Mode looks like, and how it can change your life.

The Benefits of Monk Mode

Choosing the path of Monk Mode has its fair share of challenges, but the benefits have far outweighed the initial discomfort.

Firstly, your physical health will be noticeably transformed. A regimen of regular exercise, quality nutrition, and ample hydration will lead to improved fitness, noticeable weight loss, clearer skin, and an overall energy boost. The change in dietary habits and the abstinence from alcohol and drugs will lead to improvements in liver health and mental clarity[15][16][18].

Your mental well-being will also see significant enhancements. The practice of gratitude, meditation, and disconnecting from digital distractions will result in lowered stress levels, improved concentration, and an increased sense of peace[13][14][10]. The commitment to daily learning through audiobooks will broaden your knowledge and improve your cognitive agility.

Finally, the dedication to a healthier lifestyle will cultivate a sense of discipline and self-control that permeates other aspects of life. The resilience built by Monk Mode can improve personal relationships, work ethic, and overall life satisfaction.

  • Improved physical health: This includes weight loss, improved fitness, clearer skin, and an overall energy boost. Dietary changes and abstinence from substances such as alcohol and drugs lead to liver health improvements and mental clarity.
  • Enhanced mental well-being: Regular practice of gratitude, meditation, and disconnection from digital distractions result in reduced stress levels, improved concentration, and a heightened sense of peace. Regular learning via audiobooks expands knowledge and enhances cognitive agility.
  • Improved discipline and self-control: The discipline cultivated in Monk Mode extends to other aspects of life, resulting in better personal relationships, work ethic, and general life satisfaction.
  • Financial savings and wealth creation: With the elimination of expenses associated with alcohol, recreational drugs, and dining out, immediate financial savings are noticeable. Moreover, the discipline and clarity gained from Monk Mode can lead to better financial habits and decision-making, ultimately contributing to sustainable wealth creation.
  • Improved morning routine: Starting the day without a phone, taking cold showers, and getting some sun exposure can reduce stress, improve resilience, and set a positive tone for the day.
  • Positive dietary changes: Shifting to a whole-food diet, rich in animal proteins, and staying well-hydrated can revolutionize health, improving metabolism, cognitive function, physical performance, and skin health.
  • Increased physical activity: Getting regular physical exercise like walking 10k steps a day and lifting weights several times a week leads to better mood, improved sleep, lower risk of many diseases, and improved physical and mental strength.
  • Greater mental and emotional growth: Time is made for daily self-improvement, often through audiobooks, which inspire and challenge personal growth.
  • Substance-free living: Avoiding all recreational substances, including alcohol and marijuana, allows for a clearer mind and focused life, providing benefits like better mental clarity, improved memory, and increased emotional stability.
  • Structured daily routine: A disciplined daily schedule aids in maintaining the benefits of Monk Mode, resulting in better health, peace, and productivity.
  • Competitive edge in the job market: The focus on self-improvement and learning can make you more competitive, potentially leading to better career opportunities or a higher salary.

The Cons of Monk Mode

While the benefits of Monk Mode are substantial, it’s essential to be aware of the potential drawbacks and challenges.

First, it requires a significant commitment to change, which can initially be taxing, both physically and mentally. Lifestyle changes, particularly the dietary shift and increased physical activity, can cause initial discomfort until the body adjusts[15][17].

Social interactions can also be affected. Choosing a substance-free life can put you at odds with social norms, especially in settings where alcohol is commonly consumed. Similarly, the commitment to early mornings and a rigid daily routine may limit late-night social engagements.

Finally, it’s worth noting that Monk Mode might not be suitable for everyone. The intense focus on self-discipline and control may feel restrictive to some and could potentially lead to burnout. It’s essential to approach Monk Mode with balance, ensuring it complements your lifestyle rather than overhauling it entirely.

Prioritizing Sleep: The Cornerstone of Monk Mode

Sleep, an essential pillar of the Monk Mode lifestyle, often doesn’t get the credit it deserves. Making quality sleep a priority each night can significantly enhance the benefits of this lifestyle and set you up for success every day.

One of the best ways to ensure a restful night’s sleep is to cultivate good sleep hygiene. This involves creating a sleep-friendly environment and incorporating behaviors that encourage sound sleep.

First, maintain a consistent sleep schedule. This trains your body’s internal clock to recognize when it’s time to sleep and wake up. Try to get 6-8 hours of sleep per night and stick to the same sleep and wake times, even on weekends.

Next, consider the environment. Make your bedroom a sleep-friendly haven. Keep it dark, quiet, and cool. Consider using eye shades, earplugs, or a white noise machine if needed. Also, invest in a comfortable mattress and pillows. A clutter-free, clean room can also help promote a sense of calm and relaxation, making it easier to fall asleep.

Before bed, establish a pre-sleep routine to signal your body that it’s time to wind down. This can include reading a book, taking a warm bath, listening to calming music, or practicing relaxation exercises. Avoid screens for at least an hour before sleep, as the light emitted can interfere with your body’s production of melatonin, the sleep hormone.

Proper nutrition can also aid sleep quality. Including certain sleep-promoting foods in your dinner, such as almonds, walnuts, or turkey, can be beneficial. They contain melatonin and other nutrients like magnesium and tryptophan, known to enhance sleep.

Supplementation can be another useful tool in your sleep arsenal. Magnesium glycinate, zinc, and magnesium l-threonate have been shown to support restful sleep. Magnesium plays a vital role in the function of your nervous system and can help quiet the mind and body, making it easier to fall asleep. Zinc plays a role in neurotransmitter function and has been linked to improved sleep quality. Remember to consult with a healthcare professional before starting any new supplement regimen.

By integrating these strategies and prioritizing quality sleep, you can harness the power of rest to enhance every aspect of your Monk Mode journey.

Starting the Day Right – No Phone, Cold Showers, Sun Exposure

My day in Monk Mode starts without my phone. This one was tough to implement, I won’t lie. But keeping that digital world at bay for the first few moments of the day has given me a whole new perspective. It allows me to start my day with intention rather than distraction.

Every morning used to begin with the monotonous scrolling through social media or catching up on emails. It’s something a majority of us are guilty of. The consequence? According to a study in the journal PLOS ONE, immediate phone use in the morning can increase stress levels and decrease productivity throughout the day [1]. In Monk Mode, I decided to start my mornings device-free. The difference was noticeable. Mornings became more peaceful, setting a positive tone for the rest of the day.

Cold Showers

Next, I take a cold shower. It’s invigorating, like a jolt of electricity that wakes me up and gets my blood pumping. It’s a daily reminder that comfort isn’t always the path to growth. Embracing cold showers might sound unpleasant initially, but it’s a habit I’ve grown to appreciate. Cold exposure is found to stimulate the vascular and nervous systems, triggering a flood of mood-boosting neurotransmitters and ultimately reducing symptoms of depression [2]. Also, this new habit has greatly improved my resilience. If I can conquer a cold shower in the morning, I can conquer anything the day throws at me.

If you ever find yourself hungover from a night of drinking, cold showers also make for a great hangover cure.

Sun Exposure

After that, I step outside to soak up some sunshine. Just 20 minutes of morning sunlight not only boosts my vitamin D levels but also helps me feel more connected with the natural world. It sets a positive tone for the rest of my day.

Inner Work – Mediation and Gratitude

In Monk Mode, meditation is non-negotiable. Daily meditation provides a mental oasis, a moment of peace amid the constant bustle of life. It’s not always easy to quiet my mind, but it’s been a powerful tool for gaining insight into myself. I usually take the time to meditate in the sauna after hitting the gym.

Gratitude affirmations are another essential part of my routine. Every day, I take a moment to acknowledge and appreciate the good in my life. This practice has transformed my outlook, making me more positive and resilient.

Practicing daily meditation and gratitude affirmations has significantly boosted my mental well-being. Both have been scientifically proven to reduce stress, improve focus, and enhance emotional well-being [4] [5]. Not to mention, it’s a reminder of the good in my life and the progress I’m making each day.

The Fuel – Diet, Whole Foods, Protein

I’ve learned the importance of nutrition in Monk Mode. I focus on whole foods, preparing meals at home to ensure I know what’s going into my body. And I’ve shifted to a high animal protein diet, finding it gives me sustained energy and better focus.

Transitioning to a whole-food diet, rich in animal proteins, has revolutionized my health. High-quality proteins are essential for body repair, immune function, and fat metabolism6. The strict no-alcohol policy further ensures my liver health and overall vitality.

Drinking 3 liters of water per day, much more than I was used to, improved my metabolism and cognitive function7. Also, proper hydration is key for optimal physical performance and skin health. It’s something so simple, yet it’s made a profound difference in my physical and mental wellbeing.

The Movement – Cardio, Lifting

Movement is a key part of my Monk Mode lifestyle. My goal is 10k steps a day. It’s not always easy, but it keeps me active and focused. Plus, it’s a great way to get a dose of nature.

In addition to walking, I lift heavy weights 3-5 times a week. The discipline and strength I’ve gained from this practice have been incredible. And no, I’m not aiming to be a bodybuilder. I’m simply using resistance training as a tool to sculpt a healthier, stronger body and mind.

Getting 10k steps every day and lifting heavy weights 3-5x per week was initially challenging. Yet, the benefits, including better mood, improved sleep, and a lower risk of many diseases8, make every drop of sweat worth it. These physical changes coupled with a daily dose of self-improvement audiobooks have made me stronger both physically and mentally.

The Mindset – Self Improvement

In Monk Mode, personal growth isn’t just about physical health. It’s also about mental and emotional growth. I make time for daily self-improvement, often through audiobooks. These nuggets of wisdom inspire me, challenge me, and push me to be a better version of myself.

The Detox – Sobriety

Monk Mode isn’t just about what you do, but also about what you avoid. For me, that includes alcohol and drugs, including marijuana. I’ve chosen a clear mind and focused life over temporary pleasure.

Avoiding all recreational substances, including alcohol and marijuana, allowed me to truly experience life, unfiltered and unaltered. Research consistently shows the benefits of substance-free living, including better mental clarity, improved memory, and increased emotional stability9.

However, I’d argue that things like psilocybin mushrooms or LSD have a place in a satisfactory life in sobriety and mental health.

Monk Mode has led to a cascade of positive changes in my life. Each habit feeds into the other, creating a ripple effect of improvements. It’s not about taking extreme measures, but rather about fostering a lifestyle that nurtures physical health, mental clarity, and emotional well-being.

A Day in Monk Mode: Hourly Breakdown

5:30 AM – Wake up. Drink water. The first 30 minutes of the day are spent device-free, taking time to stretch and mentally prepare for the day.

6:00 AM – Cold shower followed by 20 minutes of sun exposure, weather permitting.

7:30 AM – Start work or daily activities. Prioritize the most challenging tasks first to leverage heightened mental clarity.

12:00 PM – Lunch: A balanced, whole-food meal high in protein and fat.

1:00 PM – A 30-minute walk, contributing towards the 10k daily step count.

2:00 PM – Resume work or daily activities.

5:00 PM – Workout: Lift weights, run, or any other intense physical activity.

6:30 PM – Post-workout meal, with a focus on proteins for muscle repair and recovery[15], carbohydrates, and healthy fats.

7:00 PM – Leisure time: listen to self-improvement audiobooks or engage in a hobby.

9:00 PM – Winding down for the day. No devices are used an hour before sleep to ensure quality rest.

10:00 PM – Bedtime: aim for at least 7 hours of sleep for optimum recovery and mental clarity.

The routine may seem daunting initially, but once ingrained, it forms the foundation for a healthier,

And there you have it – my Monk Mode. It might seem tough, but once you start, you realize how these simple, mindful habits can transform your life. It’s not about living like an actual monk but rather about integrating mindful practices into your life for better health, peace, and productivity. Try Monk Mode, even just for a week or a month, and see how it can bring about profound change in your life. I guarantee you won’t regret it.

Financial Benefits and Value Generation through Monk Mode

The implementation of Monk Mode can positively impact your financial status in surprising ways. The immediate financial savings are noticeable, with the elimination of expenses associated with alcohol, recreational drugs, and dining out. However, the more significant benefits come from the indirect effects of adopting this lifestyle.

One key element of Monk Mode is the focus on self-improvement and learning, often through audiobooks and thoughtful reflection. This constant pursuit of knowledge can make you more competitive in the job market, allowing you to seek better career opportunities or negotiate a higher salary[19]. It also widens your perspective, opening the door to novel business ideas and opportunities you might have otherwise overlooked.

The commitment to physical fitness and mental well-being also has its financial advantages. Good health reduces potential medical expenses, while the mental clarity achieved through meditation and a clutter-free lifestyle can lead to better decision-making in financial matters[20].

Lastly, the discipline developed in Monk Mode can translate into better financial habits. The patience and perseverance you cultivate can help you stick to a budget, be consistent with savings, and avoid impulsive spending.

In essence, Monk Mode does more than just save you a few bucks; it reshapes your relationship with money, aligns your financial habits with your long-term goals, and puts you on the path to sustainable wealth creation.


“Monk Mode” is like hitting the reset button in life. You step back from the noise and distractions to focus on what really matters – yourself. Think of it as your own personal retreat.

The main idea? Taking care of yourself. Exercise, eat good food, keep your mind sharp, and keep your space simple and clean. All of these help your body, mind, and soul to feel better.

But it’s not easy, and that’s okay. It’s normal to feel uncomfortable when we step out of our comfort zone. You might miss your old habits, and it could disrupt your social life. But it’s about finding a balance and a rhythm that works for you.

Sleep is really important in Monk Mode. It helps our bodies and brains to recover and recharge. So, try to make your sleep routine a priority.

The morning is a crucial time. Instead of reaching for your phone first thing, start your day with a moment of peace and quiet. A cold shower can wake you up, and a bit of sunshine can get your day going.

Nutrition is key. Focus on natural, whole foods, and remember to drink plenty of water. Regular exercise keeps you fit and boosts your mood.

Your personal growth is just as important. Self-improvement resources, like audiobooks or courses, can help you to keep learning and growing. Living substance-free helps you to maintain clear thinking and emotional stability.

Lastly, this lifestyle can help you to save money. You’re spending less on things like alcohol and eating out, and you’re developing a disciplined mindset that can help you to manage your money better.

In short, Monk Mode is about choosing a healthier, simpler, and more fulfilling life. You’re focusing on your own well-being, and in doing so, you might find that you can transform your life in really meaningful ways.


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