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The newsletter that provides actionable life lessons to a wealthier, healthier, and happier future.

The Empty Jar Analogy

Ever heard of the empty jar analogy?

Here’s how it works:

Imagine your life is an empty glass jar.

You have:

• Big rocks - the things that matter most to you: your health, your relationships, your core values, your purpose.

• Pebbles - things that are still important, but not vital: meetings, emails, errands, chores, tasks.

• Sand - the little distractions: scrolling, background noise, interruptions, unnecessary obligations.

Here’s the thing: if you fill your jar with sand first, the little stuff like emails, errands, and mindless scrolling, there’s no space left for the big rocks like your health, family, or goals.

But if you start with the rocks, the rest can fit around them. Life works the same way: prioritize what truly matters first, and the rest will find its place.

If you feel like you do not have enough time in the day or you are not making space for things that you care about, try this.

1. Identify Your Big Rocks
   Ask yourself: What actually matters to me right now?
   Is it time with your partner? Training for something? Creativity? Mental health? List 3–5.

2. Schedule the Rocks First
   Literally. Put them in your calendar before you fill in anything else. They don’t have to take hours, a 20-minute walk, an evening off your phone, a Sunday phone call to your mum all count.

3. Let the Pebbles Fit Around the Rocks
   Your responsibilities matter, of course. Just don’t let them shove your priorities out of the way.

4. Notice the Sand
   Be honest about what you’re filling your time with. Not all distractions are bad, but be sure they’re not crowding out your real life.

5. Remember the Coffee
   There’s always room for a chat with a friend. Don’t forget the moments that make life feel human.

We only get one jar. Fill it on purpose.

Check out this short video where I first found this concept.

This episode cuts through the noise, today, we hear “depression” thrown around loosely, but Dr. Eilers brings it back to raw reality. It’s especially impactful because it validates what many feel yet can't describe: the numbness, the flatness, the disconnect, even when life seems “fine.” It’s honest, grounded, and offers real clarity.

Here is what they cover:

• What real depression feels like (beyond just sadness)

• The difference between sadness and clinical depression

• Whether mental illness has identifiable biomarkers

• Why people feel emotionally flat even when life looks “good”

• Warning signs of emotional disconnection

• Five practical ways to handle sadness and emptiness

• What actually increases long-term happiness

In today’s day and age, loneliness and depression is at an all time high. It was interesting to get their perspective on what depression actually is and what contributes to feeling hollow.

Worth a listen. Enjoy.

Comfort makes poor promises.

It protects you from growth and sells it as peace.

If you want different, move different.

Lately, I’ve been catching myself in a loop, worrying about things that haven’t happened, and probably never will.

You know the drill. A passing comment spirals into an imaginary scenario. An unread message sparks overthinking. A quiet day turns into anxious forecasting of things going wrong. Most of it? Just noise in my head.

It used to really get to me, until I started using a simple rule, one that brought clarity and calm almost immediately:

The 10/10/10 Rule.
Before reacting, I pause and ask myself three questions:
– Will this matter in 10 minutes?
– Will it matter in 10 months?
– Will it matter in 10 years?

If the answer is no. Shrug it off and shift your focus to what is important.

It’s like an emotional filter.

I find that most of the things I worry about fail that test completely.

This simple shift has helped me put things in perspective and reminded me that mental peace isn’t about having control over everything, it’s about choosing what deserves your energy.

I’ll leave you with a quote that landed hard when I first read it, and keeps proving itself true:

“I’ve had a lot of worries in my life, most of which never happened.” - Mark Twain

Ambitious Question

Who do you need to have an honest conversation with?

In case you missed this week's newsletter, I spoke about:

TEACH – The Two Selves Theory – Present You wants comfort; Future You wants growth. Train your decisions to serve the version of you you’re becoming, not just the one who’s hungry right now.

INSIGHTS – The World Expert on Love – Dr. Anna Machin reveals the surprising science behind connection, fatherhood, and why love rewires our brains.

MOTIVATION – Add Life To Your Days – You might not get more time, but you can make the time you do have feel more alive.

EXPLORE – The No-List – Want to feel less overwhelmed? Try making a list of things you’re not doing this week. Boundaries create space for the things that truly matter.

Ambitious Question – Is your comfort zone a sanctuary or a cage?

Check it out here.

Feel free to share this if you gained any value from it. Feedback is also welcome.

THANKS FOR READING LEGENDS!