It’s a question we sometimes ask each other, or ourselves, when we feel particularly vulnerable or high, or both. And the answer is usually preceded by a sigh, as we think about our life decisions

Happiness is a tricky beast, often talked about but rarely understood. We chase it all the time, but we often don’t know that we had caught it until it slips out of our grasp. Only a few among us already know what makes us happy, and even fewer are lucky enough to be able to get those things.

But can we approach happiness more logically?

Throughout evolution, happiness was associated with the neurochemical DOPAMINE, which increases in anticipation of a reward and promptly starts falling after achieving it (sometimes even while achieving it)

How much dopamine is released depends on the perceived value of the reward, and the effort required to get it.

Whether it is chasing a high calorie meal, or a high value partner, or running away from a predator successfully, the happiness one gets from something is proportional to the difficulty in achieving that target. And if you can get a high calorie meal or an attractive mate (evolutionarily a difficult task) with the ease of clicking a button on your phone, you get a high dopamine spike.

Over the years, we have managed to hijack this Dopamine-based happiness quite successfully. Every time you bite into a carb-rich burger and down it with a milkshake, you’re taking in 600-1000 calories of energy. Your monkey brain believes this to be only possible after a lot of effort, so it gives you a lot of dopamine, which explains the pleasure you get from binge eating.

But here’s the thing with Dopamine happiness - it fades. And we are left with a ‘low dopamine state’ commonly experienced as sadness. The only solution to that then appears to be chasing another transient dopamine high.

But there is another kind of Happiness, the kind that does not fade off even after the achievement. The kind that keeps going; the kind that feels like a warm glow deep in your body. This is the happiness based on SEROTONIN.

This is when you chase something that reflects your identity, and is adding something to your larger story. It is the joy of putting another brick in the wall, another achievement in your CV, of getting a promotion. All achievements that could have only happened at the back of years of hard work. Serotonin happiness is a story.

Turns out, the secret to happiness is something drug addicts have known all along - Cross fading. Learning to cross-fade from Dopamine to Serotonin is the key to happiness.

So the next time someone asks you if you are happy, tell them where you are in the happiness graph.

Happy Cross-Fading, everyone!

Love and cheers,

Sid

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The beauty of the Pensieve is two fold.

First, it stores your memories in perfect detail, allowing you to go back to them even years later. Remember your school days, and now imagine if you could actually go back, and walk through those school corridors and watch your childhood self running and playing with your old friends.

The second beautiful thing, which I believe goes under appreciated, is the ease with which a memory can be stored. In this magical world, all Dumbeldore has to do is to place the tip of his wand to his forehead, and drag out a memory as a silvery wisp, and place it in the Pensieve.

How can we make a Pensieve? We need to create a two-fold thing of beauty. Something that captures memories -

a) in perfect detail, and b) easily.

Now as a neuroscientist, the first step is more straightforward. I know that it is possible to store your memories for future use. We do it all the time, in the form of photographs, videos, journalling, voice notes.

It is the second step that takes some system design thinking.

A memory is a layered thing. It has colours, shapes, emotional depth and context.

When we click a photo, we capture the visual aspects of a memory. A video captures visual plus some of the emotional depth. A voice note captures more of the emotions and context but less of the visual facets. And when we write, we are able to tap into the emotional and contextual aspects far more.

What you need is a tool that can capture all these different layers of a memory, with ease.

And I realised that the perfect tool of memory keeping is already in our pocket, in our phones - WhatsApp.

Here’s how you create your own Pensieve

1. Start a WhatsApp group with yourself - and pin it to the top of your chat.

2. As you go through the day, click photos of different moments from the chat itself

3. Every time you get an idea, or a thought you want to remember, jot it down on the chat or drop a voice note

4. Click selfies with people you met or record small conversations

5. Think of each day as a story, and let your chat entries be the way you tell that story

6. At the end of the day (or even at the end of the week), go through your chat. Now write down your thoughts about the day (or week) as a whole, in a document. For this I use Notion, but Google docs or Obsidian or Apple notes (or any note taking app) works

7. Fine tune this system to make it work for you. For instance, I scribble a lot of ideas on notebooks. For me, the act of physically writing something works better than typing. So I have started clicking photos of my scribbles and adding them to my pensieve. Make the best of both worlds - the digital and analog

Ultimately, journaling is an act of witnessing.

We have to slow down enough to notice life or else life will whizz by and we will be left wondering how did we get here.

Make your own Pensieve. Take out the silvery wisps of memories and store them in a cauldron of your own making.. and you’ll find that magic does exist in this world.

Love and Cheers,

Sid

There is a social structure around us demanding that we behave 'appropriately’. There is an unsaid (and sometime, said) rule that good boys and girls must conform to their surroundings. There is an accepted way of thinking and doing things. Anything outside of this is frowned upon, or actively shut down.

As we stray outside the boundaries of what is accepted, how we are perceived goes from silly, to absurd, to cringe, to uncomfortable to dangerous.

Once we are in the realm of dangerous, that is when violent or legal reactions start happening from society. But in the fear of that repercussion, we all stay too safely within the realm of the strictly acceptable.

The only problem is, all creativity lies in exploration. And no one has ever created anything worth mentioning by ALWAYS being acceptable.

No artist has discovered their own style by painting within the drawn lines. No musician has made new music by playing by the rules set by other musicians. No one grows by making zero mistakes.

So, learn the art of cringe.

Say and do things that every now and then, make people go.. hmmm… whattt? Do it, not for that reaction itself, but because you are learning to navigate further into what your mind thinks is and isn’t possible.

Will you occasionally slip up? Yes.

Is society forgiving of mistakes? I wish I could say it was. But it is better than forgiving, it is forgetful. In today’s fast paced world where one cannot remember a reel that one saw 2 minutes ago, and even a World leader’s comments are only remembered until the next one, I think we have more room for cringe than we think. The main thing that is standing in the way of our exploring cringe is our own fear of judgement. And only when you realise that all judgement, whether positive or negative, is fleeting and fickle, will you truly embrace your actions for what they are worth to you and to you alone.

And that, at times, can look like Cringe.

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Love and cheers,

Sid

If you think about it, you might realize… it’s been a long time.

And that’s not an accident.

We live in a world where boredom is not allowed.
We are constantly pressured to be occupied—always doing something, always consuming something.

And this isn’t just happening by chance. It’s by design.

If you give me the next 7 minutes, I want to change the way you think about boredom.

In this blog, we’ll explore:
✅ Why boredom exists and its role in brain evolution
✅ How modern distractions trap you in a boredom loop
✅ How boredom fuels creativity, purpose, and deep thinking
✅ Why embracing boredom can change your life

The Evolution of Boredom

Long ago, when humans were hunter-gatherers, boredom played an important role in survival.

Boredom was a signal from the brain: You are wasting time.

If you were sitting around doing nothing, you were not:

• Finding food

• Protecting yourself from predators

• Strengthening social bonds

This could be dangerous.

So, the brain evolved a mechanism to warn us:

“You’re not using your time well. Do something!”

How does the brain trigger boredom?

• When your prefrontal cortex (the thinking part of your brain) doesn’t have a meaningful task, it signals boredom.

• This signal alerts the limbic system (the emotional brain), triggering restlessness.

• The amygdala (the threat detector) kicks in, making you feel uneasy.

And that’s when your brain starts looking for something to do.

Dopamine & The Distraction Trap

Once you feel bored, your brain’s dopamine system kicks in—searching for something that feels rewarding.

What does dopamine love?

• Food

• Sex

• Entertainment

This is why:

• When you’re bored, you reach for a snack

• When you’re bored, you start scrolling social media

• When you’re bored, you turn on Netflix

But here’s the problem:

• We now live in a world where distractions are always available.

• We are never truly bored.

This constant stimulation is breaking the way our brain processes boredom.

And ironically…

The more things you have to do, the more bored you feel.

The Hidden Problems of Boredom

Studies have found that people who get bored easily are more likely to struggle with:

• ADHD (difficulty maintaining focus)

• Depression (loss of motivation)

• Impulsivity (risky behaviors like gambling, binge shopping, or substance abuse)

But does boredom cause these problems?
Not directly.

However, a low boredom tolerance makes people more likely to seek quick dopamine fixes—which can lead to unhealthy behaviors.

The Boredom Trap

Think about this:

You always have unfinished tasks.
You always have something to do.
Your phone always has notifications waiting.

This creates a dangerous loop:

➡️ You get bored
➡️ You surround yourself with distractions
➡️ More distractions mean more unfinished tasks
➡️ More unfinished tasks make you more restless
➡️ You get bored again

We are never allowing ourselves to be bored.

And that’s a problem.

Because boredom has a hidden superpower—if you allow it to work.

How Boredom Fuels Creativity & Purpose

Let’s imagine for a second…

Instead of escaping boredom, you let it happen.

Here’s what can occur:

1. Boredom leads to restlessness.

2. Restlessness forces your brain to find a solution.

3. Your brain starts looking for new patterns.

4. You start connecting ideas in new ways.

5. Creativity emerges.

The Two Paths of Boredom

When you feel bored, your brain has two choices:

Path 1: Anxiety & Impulsivity

• Restlessness turns into discomfort

• You feel like you need to escape

• You distract yourself with Netflix, food, or your phone

Path 2: Creativity & Deep Thinking

• You sit with boredom

• Your brain starts forming new ideas

• You gain a sense of inner clarity and purpose

Which path do you want to take?

How to Use Boredom to Your Advantage

Next time you feel bored, don’t run from it.

Try this instead:

1. Delay Distraction

Before reaching for your phone, wait 5 minutes.
Let your brain wander and see what happens.

2. Embrace Mind-Wandering

Let your thoughts flow freely without a goal.
This is when creative ideas emerge.

3. Make Space for Boredom

Schedule "boredom breaks"—time without screens or distractions.

• Take a long walk without listening to anything.

• Stare out of a window and let your mind drift.

• Keep a notebook nearby to capture ideas.

Why You Should Embrace Boredom

Boredom isn’t something to escape—it’s something to use.

• Boredom sparks creativity.

• Boredom helps you develop deeper thoughts.

• Boredom can lead to a stronger sense of purpose.

The next time you feel bored, don’t run from it. Instead, sit with it.

Because on the other side of boredom… are the answers you’ve been looking for.

Boredom is not the enemy. In the NeuroMastery Bootcamp, we explore: how to enhance focus & problem-solving and how to rewire your brain for deep work & creative thinking. Join the Waitlist Now & Unlock Your Brain’s Potential.

Am I really happy?

And how often have you struggled to find a clear answer?

Or maybe you’ve wondered: What actually makes me happy?

Today, I want to give you a neuroscientific framework that will completely change the way you think about happiness.

In this blog, we’ll explore:

• The three levels of happiness in the brain

• Why some types of happiness fade quickly while others last longer

• How to create lasting happiness at all three levels

The Three Levels of Happiness

Happiness isn’t one thing—it exists on three different levels, each controlled by different parts of the brain.

1. Level 1: Physical Happiness (Body)

2. Level 2: Limbic Happiness (Pleasure & Dopamine)

3. Level 3: Prefrontal Cortex Happiness (Discipline & Fulfillment)

Each level plays a unique role in your well-being.

Level 1: Physical Happiness (Body’s Needs)

Your body has basic needs, and when they are met, you experience physical happiness.

The three main sources of body happiness are:

• Energy & Nutrition – Eating enough healthy food

• Movement & Exercise – Keeping your body active

• Rest & Sleep – Getting quality sleep to recover

➡️ The Problem?

You don’t actually “feel” this happiness until it’s missing.

For example:

❌ You don’t appreciate good sleep—until you’ve pulled an all-nighter.

❌ You don’t notice your body’s energy levels—until you skip a meal.

Level 2: Limbic Happiness (Pleasure & Dopamine)

This level of happiness comes from the limbic system—the primitive part of your brain.

The Limbic System Runs on Dopamine.

Dopamine makes you chase things that feel good, such as:

• Tasty food

• Sex & attraction

• Entertainment (Netflix, shopping, social media)

This system is also known as the Hedonic System—it’s designed to seek pleasure.

Why is this a problem?

Because dopamine-based happiness is short-lived.

You feel a rush of pleasure, but then it disappears—so you keep chasing more.

This is how addictions form—whether to food, shopping, social media, or substances.

Level 3: Prefrontal Cortex (PFC) Happiness (Fulfilment & Purpose)

Unlike dopamine-driven happiness, this type of happiness comes from:

• Consistency

• Discipline

• Long-term achievements

This is the deepest form of happiness—the one that comes from:

✅ Mastering a skill
✅ Seeing your hard work pay off
✅ Following a life purpose or meaningful goal

Neuroscience Perspective

This level of happiness involves not just dopamine, but also:

• Serotonin – Creates long-lasting feelings of well-being

• Endorphins – Reduce stress and boost mood

• Oxytocin – Strengthens relationships and emotional bonds

This is the happiness described in the Bhagavad Gita, when Krishna tells Arjuna to:

Focus on your duty, not on pleasure or fear.

In neuroscience, this means:

• Don’t just chase dopamine spikes.

• Find meaning in consistency and long-term effort.

This is why discipline creates true happiness.

How to Use This Framework in Your Life

A balanced scale with "Physical Needs," "Pleasure," and "Fulfillment" as equal parts.

If you ask yourself “Am I happy?”, don’t stop at a simple “yes” or “no.”

Instead, ask yourself:

• Am I happy at all three levels?

• Is my body happy? (Food, exercise, sleep)

• Am I stuck in short-term pleasure-seeking? (Dopamine treadmill)

• Am I working toward meaningful long-term happiness?

Chasing the Wrong Kind of Happiness

Too often, people try to fix unhappiness by chasing limbic (dopamine) pleasures.

• Feel stressed? → Eat junk food

• Feeling low? → Go shopping

• Bored? → Scroll social media endlessly

But these don’t fix the problem.

To be truly happy, you need balance across all three levels.

How to Build Lasting Happiness

1️⃣ Optimise Your Physical Happiness

1. Eat nutritious food

2. Exercise daily

3. Get enough sleep

2️⃣ Control Dopamine-Based Happiness

1. Enjoy pleasures in moderation

2. Don’t rely on short-term highs for happiness

3. Avoid the dopamine treadmill

3️⃣ Prioritise Prefrontal Cortex Happiness

1. Set long-term goals and work toward them

2. Build self-discipline

3. Find meaning and purpose in what you do

The Key to True Happiness

Happiness isn’t just one thing—it exists at three levels.

To live a truly happy life, make sure you’re balanced in all three areas:

1. Take care of your body (Physical Happiness)

2. Enjoy short-term pleasures in moderation (Limbic Happiness)

3. Prioritise discipline and long-term fulfillment (PFC Happiness)

When all three levels align, you experience true, lasting happiness.

Want to Train Your Brain for Long-Lasting Happiness? Join the NeuroMastery Bootcamp Waitlist, where we explore: How to control dopamine and avoid instant gratification, How to rewire your brain for long-term happiness, How to develop habits that create fulfilment and peace: Join Now & Start Your Happiness Journey!

You want to succeed.

But every step of the way, you run into problems—which is completely normal.

Because that’s how growth happens: by solving problems.

But what if your brain is struggling to solve these problems?

And what can you do to help your brain become better at solving them?

The answer lies in Deep Work.

That’s exactly what we’re going to explore today.

What Does Growth Really Look Like?

Most people think of growth as a straight line—a smooth trajectory from where you are today to where you want to be.

But that’s not how real growth happens.

Growth looks more like a staircase:

• You move forward.

• You hit an obstacle.

• You struggle with it for a while.

• You finally solve it.

• And then… you level up.

How Does the Brain Solve a Problem?

Your brain has a dedicated problem-solving center—the prefrontal cortex (PFC).

This is the most evolved part of your brain, designed to:
✔ Break down complex problems
✔ Recognize patterns
✔ Find creative solutions

But here’s the catch:

Your prefrontal cortex needs two things to solve problems effectively:

1. Time – Your brain needs uninterrupted time to process information.
2. Attention – You need to focus deeply on the problem.

Put these two together, and you get Deep Work.

Why Aren’t We Able to Focus?

If time and attention are all we need, why do we struggle to focus?

Because we are constantly battling two enemies:

Enemy #1: Multitasking (Steals Time)

When you multitask, you divide your brain’s resources among multiple things.
The result? Nothing gets done properly.

• Instead of 1 hour of focused work, you do 10 minutes of everything—without solving anything.

Enemy #2: Distraction (Steals Attention)

Even if you have time, distractions shatter your ability to focus.

• External distractions: Phone notifications, social media, emails.

• Internal distractions: Self-doubt, frustration, overthinking.

The more distractions you have, the harder it is to enter Deep Work mode.

Two Key Lessons About Deep Work

Now that you understand what’s stopping you, here are two important lessons about Deep Work:

The Brain Needs Rest

Even if you give time and attention, your brain gets exhausted.

Thinking deeply requires cognitive effort, and just like a muscle, your brain needs breaks to recover.

If you feel your focus fading after 15–20 minutes, take a short break and return to the task.

Thinking Alone is Not Enough—You Must Take Action

Solving a problem in your mind is only half the work.

The other half? Taking action.

Your prefrontal cortex is directly connected to the motor cortex—the part of your brain responsible for action.

That means:

• Your brain is designed not just to think, but to do.

• If you don’t act on your solution, your brain sees the problem as unfinished.

Connection between Bhagwad Geeta and Neuroscience

While preparing for this topic, I realized something fascinating:

The Bhagavad Gita teaches the same principles as neuroscience when it comes to problem-solving.

The Gita says:
📖 “Focus on your duty, not on the distractions or internal conflicts.”

And neuroscience says:
🧠 “Focus on the problem, remove distractions, and act on the solution.”

Both tell us that:
✔ You must give time and attention to a problem.
✔ You must not let external or internal distractions stop you.
✔ You must act on the solution without overthinking.

This is Deep Work in action.

How to Train Your Brain for Deep Work

Want to start practicing Deep Work?

Here are three simple habits to train your brain:

1️⃣ Set a Deep Work Block – Choose a time window (e.g., 90 minutes) where you focus on one task.
2️⃣ Remove Distractions – Put your phone in another room, close unnecessary tabs, and clear your workspace.
3️⃣ Take Action – Once you find a solution, immediately act on it instead of overthinking.

If you’re serious about mastering focus, decision-making, and problem-solving, join the NeuroMastery Bootcamp, where we cover: How to train your prefrontal cortex for deep focus, How to eliminate distractions and avoid mental exhaustion, Neuroscience-backed techniques to master Deep Work. Join The Waitlist Now & Take Your Productivity to the Next Level.

But for some reason, something stops you from taking action.

That’s exactly what we’re going to explore today.

- What happens in your brain when you procrastinate.

- The Procrastination Equation that explains why we delay tasks.

- How you can use this equation to overcome procrastination.

Let’s begin.

Why Do You Procrastinate?

Your brain doesn’t like wasting resources.

When you decide to do something, your brain has to allocate valuable resources:
1. Attention
2. Physical energy
3. Time
4. Material resources (money, effort, tools, etc.)

Every action costs something.

So, while intention is easy, action is expensive.

This is where procrastination happens—in the gap between intention and action.

A brain balancing "Intention" on one side and "Action" on the other, with “Procrastination” in the middle.

What is the Procrastination’s Equation?

Your brain doesn’t randomly decide whether to do something or not.

It follows an equation—let’s call it the Procrastination Equation:

Sounds complicated? Let’s break it down.

1. Expectation of Outcome

“If I do this task, what will I get?”

Your brain asks this before every action.

Example:

• When you open a chocolate, your brain expects a sugar rush.

• When you study, your brain expects good marks (but much later).

The stronger your expectation of reward, the more likely you are to take action.

2. Value of Outcome

“How much do I care about the result?”

Even if the expectation is high, if you don’t value the outcome, you won’t take action.

Example:

• If you love the taste of chocolate, you’ll eat it.

• If you don’t really care about grades, you’ll delay studying.

3. Timing of Outcome

When will I get the reward?

Your brain is not good at long-term planning.

The limbic system (primitive brain) only cares about immediate rewards.
It doesn’t know how to think 5 or 10 years ahead.

Example:

• Investing in mutual funds (benefit comes after 10 years) 🆚 Getting ₹10,000 today

• Studying now (results after 3 months) 🆚 Watching Netflix now (instant enjoyment)

Your brain will always choose the shorter reward cycle unless you override it.

4. Tolerance to Delay

Am I okay with waiting for my reward?

Some people have higher delay tolerance than others.
For example:

• A person with low tolerance will struggle with long-term goals.

• A person with high tolerance can stick to a workout plan for months before seeing results.

How the Procrastination Equation Affects You

Let’s take a real-world example:

Scenario: Studying for an Exam vs. Watching Netflix

Studying for Exams:

✅ Expectation: If I study, I will get good marks.
✅ Value: Good marks are important.

❌ Timing: The reward comes 3 months later.
❌ Tolerance: I don’t like waiting that long.

Watching Netflix

✅ Expectation: If I watch Netflix, I will feel good right now.
✅ Value: I enjoy watching shows.
✅ Timing: The reward is instant.
✅ Tolerance: I don’t want to feel bad right now.

How to Stop Procrastinating?

The secret to overcoming procrastination:

Become aware of this equation and change the variables.

1. Increase Expectation of Outcome

• Visualize the reward.

  • Example: Imagine how proud you’ll feel after completing a workout.

• Remind yourself why the task matters.

2. Increase Value of Outcome

• Make the goal meaningful.

  • Example: Instead of just saying, "I want to work out," say, "I want to be fit so I can enjoy life without health issues."

3. Reduce Timing Delay

• Create mini-goals with smaller rewards.

  • Example: Instead of saying, "I will study for 3 months," break it into daily wins (e.g., "If I complete this chapter, I get a reward").

4. Increase Tolerance to Delay

• Train your brain to handle delayed gratification.

  • Example: Meditate, practice patience, and remind yourself that long-term rewards are worth it.

Here are my suggestions

If you struggle with procrastination, start small.

Try applying this equation to a simple task, like:

• Going for a 5-minute walk every evening

• Drinking an extra glass of water daily

• Reading one page of a book

Once you build momentum, expand to bigger tasks.

You Can Beat Procrastination

Procrastination isn’t about laziness—it’s just your brain making decisions based on reward calculations.

Now that you understand the Procrastination Equation, you can:

• Recognise why you delay tasks

• Identify what’s stopping you

• Change the variables to make action easier

Start small. Be patient. Your future self will thank you.

If you’re serious about overcoming procrastination and mastering focus, join the NeuroMastery Bootcamp Waitlist, where we dive into: How to train your brain to take action immediately, Techniques to increase willpower and self-discipline and Practical neuroscience strategies for productivity. Join the waitlist Now & Take Control of Your Habits!

But some people seem to achieve success more easily than others.

How do they do it?
And more importantly, what can you do to succeed in life?

That’s exactly what we’re going to explore today.

The Golden Rule for Success

The key to succeeding in life is simple:

• Do more of the things that take you closer to your goal

• Do less of the things that take you away from it

This is what I call the Vector Theory of Success.

Step 1: The Vector Theory of Success

In physics, a vector is something that has both magnitude and direction.

Success works the same way.

• Every action you take has a magnitude (effort) and a direction (where it leads you).

• The direction is more important than the magnitude.

Success doesn’t happen overnight. It happens through small, consistent steps in the same direction.

Once you understand where you want to go, you can:

• Identify what actions help you move forward

• Recognize what actions are pulling you back

Step 2: Finding Your Direction

But what if you don’t know your direction yet?

Here’s a simple framework to figure it out:

1. Make a list of everything you enjoy doing or learning about.

2. Think of these as points on a map—you are standing in the middle.

3. Find what is most useful to others—this can be a career path.

4. Everything else? That’s your personal growth list (hobbies, passions).

Just having a general direction is enough. It acts like a North Star—guiding your choices and opportunities along the way.

Step 3: How to Get There Faster

Now that you know your direction, the next question is:

How do you speed up success?

Everything you do has magnitude (strength of effort). Here’s how to maximize it:

• Surround yourself with the right people.

• Read books that expand your thinking.

• Follow inspiring creators and mentors.

• Eliminate distractions that pull you off course.

Think of it like this:

• Walking alone = Slow progress

• Taking a train (joining a company or business) = Faster progress

• Driving a car (starting your own venture) = Maximum flexibility but higher risk

Step 4: Feedback Loops & Course Correction

The faster you can identify mistakes, the quicker you can adjust and move forward.

This is why feedback is not failure—it’s the key to faster success.

The best way to improve:

• Get feedback from trusted mentors (not random people online).

• Don’t take criticism personally—analyze if it helps you grow.

• Use measurable metrics to track your progress.

The faster your feedback cycle, the faster your growth.

Step 5: Boosters That Accelerate Success

Some things act like jetpacks on your success journey.

Booster 1: The Right People

Surround yourself with cheerleaders, mentors, and partners who:
1. Give valuable feedback
2. Support you in tough times
3. Push you forward when you feel stuck

Booster 2: The Power of Compounding

Success compounds over time—the more you do something, the better you get.

• A beginner might take 3 days to do something.

• With practice, the same task takes 3 hours.

• Eventually, it takes 3 minutes.

Booster 3: Smart Investments (Capital Expenditure)

This includes:

• Investing in education & skills

• Building systems & habits that make work easier

• Setting up protocols & routines that improve efficiency

Every investment in yourself makes your journey faster and smoother.

Success is not about luck. It’s about small, consistent steps in the right direction.

I hope you found this useful. All the best on your journey!

Cheers

Sid

PS: Want to Train Your Brain for Success? Success is not just about effort—it’s about how you think. Join the NeuroMastery Bootcamp Waitlist to Rewire your brain for success, Master focus, learning, and decision-making, Accelerate your personal and professional growth. Join now and take control of your success.

Watching Cartoon Network, reading Marvel and DC comics, and imagining the world of X-Men, I often wondered:

"What if I could shape-shift?"

Back then, these were just childhood fantasies—exciting ideas that made life more magical. But as we grew up, we were told that superpowers aren’t real. That these were just stories.

But what if they weren’t?

What if we all actually had superpowers-unique abilities that make us special?

That’s what I want to talk about today.

How We Can All Have a Superpower

In X-Men, mutants are born with different powers—some useful, some not-so-useful.

But here’s the interesting part: their powers evolve over time.

And isn’t that true for us too?

• Someone is great at singing

• Someone else is amazing at making friends

• Some people have patience like no other

• Others are fast and agile

These may not sound like superpowers, but why not think of them that way?

The Story of Iceman

Let’s take an example from X-Men.

There’s a mutant called Iceman (Bobby Drake). When he was a kid, his power seemed like a joke—he could make tiny ice crystals. At best, he could chill someone’s drink.

A cool party trick, nothing more.

But over time, something interesting happened.

• He learned to create ice from the air.

• He could throw ice spikes.

• He realized he could cover his own body in ice, making himself stronger.

• Later, he found out he could fully transform into ice, using water molecules around him.

And then things got crazy.

• He could dissolve into water vapor and reform his body.

• He could control the weather, freezing or heating entire planets.

• He became so powerful that he helped terraform Mars by creating polar ice caps.

From a kid making ice cubes to a mutant with godlike powers.

What If Your Small Talent is Actually a Superpower?

Think about this for a second.

• What if your tiny ability today is just the first step?

• What if you took yourself seriously?

• What if you kept growing that ability until it turned into something extraordinary?

Every great comedian today?
At some point, they were just a kid cracking jokes at home while their parents dismissed them.

Every incredible musician?
They were once just a kid tapping rhythms on a table.

But the ones who took their "party tricks" seriously—they became the best in the world.

The Avatar Effect

This same concept applies to Avatar: The Last Airbender.

• Katara started with small water ripples.

• Then she learned to control water.

• Then she could freeze it into ice spikes.

• And eventually… she mastered bloodbending—the highest form of water bending.

The point?

Everyone starts small.

But with time, practice, and belief, a small trick can turn into a legendary skill.

Find Your Superpower and Become an Omega-Level Human

Every person who has achieved greatness started from something small.

Maybe it was a hobby.
Maybe it was a quirk.
Maybe it was something they didn’t take seriously at first.

But they worked on it.
They grew it.
They transformed themselves.

That tiny spark became a superpower.

So, what is your superpower?

Find it.
Work on it.
And turn yourself into the Omega-Level human you were meant to be.

Cheers!

Sid

PS: Want to Unlock Your Brain’s Full Potential? If you’re serious about taking your abilities to the next level, join the NeuroMastery Bootcamp—a science-backed program to help you: Master focus and concentration, Train your brain to learn faster and Develop unstoppable confidence. Join The Waitlist Now and Start your Transformation.

A century ago, Swami Vivekananda said that the difference between an ordinary and an extraordinary person is their ability to concentrate.

Even today, that statement holds true.

If you want to succeed in life, one skill you must develop is the ability to concentrate on a task for an extended period of time.

Your brain needs time to learn, process information, and solve problems—and without this skill, success is impossible in any field.

Whether you want to be an artist, engineer, or doctor, concentration is a must.

Unfortunately, this is also the one skill most young people struggle with today.

So, what brain hacks can you start using today to improve your concentration?

That’s exactly what we’ll explore in this blog.

Want to Train Your Brain for Deep Focus?

What is Concentration?

Concentration is like an island of brain activity inside an ocean of calmness.

In neuroscience terms, concentration is an island of sympathetic activity (focused attention) within a background of parasympathetic activity (calm and relaxed state).

This means that your brain is giving a lot of importance to one thing while reducing focus on everything else.

So, how do you create this bubble of concentration?

You do this by creating five bubbles.

Trick 1: Create a Bubble of Time

You need to set aside a window of time for deep concentration.

This idea is the foundation of the Pomodoro Technique:

• Focus for 20-25 minutes

• Take a short 5-minute break

• Repeat

But beyond this, it’s also important to ask:
At what time of the day are you most focused?

Some people can concentrate better in the morning, while others focus best at night.

Find out when your circadian rhythm supports maximum focus and schedule your deep work during that time.

Trick 2: Create a Bubble of Space

Your physical space affects your concentration.

To maximize focus:

• Declutter your desk – A messy environment creates mental clutter.

• Use noise-canceling headphones – Block out distractions.

• Control your visual field – Remove distracting objects from your workspace.

A clean, organized space helps create a soothing parasympathetic background, making it easier for your brain to focus on your task.

Trick 3: Create a Bubble of Energy

Your diet and hydration play a big role in focus.

Things that hurt concentration:

- Eating a heavy meal full of carbohydrates and sugar before working.

- Being dehydrated, which increases stress and brain fog.

What helps?

• Eat light, protein-rich meals 30–60 minutes before focusing.

• Stay hydrated—keep a bottle of water nearby.

• Try fasting – Studies show that a fasted state can sometimes enhance focus.

Trick 4: Create a Bubble of Task

Avoid multitasking.

When you multitask, your brain constantly switches between different tasks—wasting mental energy.

Many people believe they are being productive by multitasking, but in reality, they are:

• Doing multiple things superficially

• Spending more time switching than actually working

Instead, focus on one task at a time, complete it fully, and then move to the next.

Trick 5: Create a Bubble of Thought

The more thoughts you have in your mind, the harder it is to concentrate.

The only way to reduce mental clutter is through meditation and deep breathing.

Before sitting down to focus:

• Close your eyes.

• Take 3 to 5 minutes of deep breathing.

This simple practice helps clear your mind so you can direct your focus fully to the task ahead.

Bonus: The Spiritual Approach to Concentration

While researching for this video, I came across some yogic and spiritual practices that also help in concentration.

One key idea? Let go of your ego.

The more you think about yourself, your problems, and your distractions, the harder it becomes to focus.

But when you let go and immerse yourself in the task at hand, you enter a flow state—a state of effortless concentration.

Some might call this meditation, but in reality, it's just deep, uninterrupted focus.

Final Thoughts

Concentration is not just a skill—it’s a muscle. The more you train it, the stronger it gets.

To improve your focus, start using these five bubbles of concentration today:

• Bubble of Time – Set dedicated focus windows.

• Bubble of Space – Declutter your environment.

• Bubble of Energy – Optimize diet and hydration.

• Bubble of Task – Stop multitasking.

• Bubble of Thought – Meditate to clear mental distractions.

I hope these techniques help you improve your concentration and achieve success in whatever you do.

All the best, and I’ll see you in the next blog!

PS: Concentration is a skill that can be trained and improved with neuroscience-backed techniques. Join the NeuroMastery Bootcamp waitlist, where we explore practical strategies to enhance focus, eliminate distractions, and boost productivity.

If this sounds familiar, this blog is for you.

Break Free from Overthinking

Today, we’re going to explore:

• Why do we overthink?

• When thinking turns into overthinking.

• Three powerful steps to stop it.

Let’s dive in.

What is Overthinking?

Overthinking happens because your brain is constantly trying to calculate every possible outcome of a situation.

Why?

Because it wants to reduce risk.

This ability to predict the future is a survival mechanism that has helped humans evolve. The more accurately you can assess risk, the better your survival chances.

In fact, the most successful people—whether stock traders, doctors, or athletes—are those who predict outcomes better than others and take the right action.

Thinking about the future is one of the most valuable things the prefrontal cortex (the most evolved part of your brain) can do.

So, what’s the problem? If thinking is good, when does it become overthinking?

When Does Thinking Become Overthinking?

The answer lies in one word: Anxiety.

Anxiety is a fear of the future—a feeling that you’re not in control. And when anxiety takes over, two key things happen:

1️⃣ Your brain goes into hyper-vigilance.

A primitive brain structure called the amygdala detects threats. When activated, it makes you see risks everywhere. Not only that, but it amplifies them, making everything seem more dangerous than it actually is.

2️⃣ Your prefrontal cortex slows down.

This means the logical part of your brain loses control over your emotions. Instead of thoughtful analysis, your brain gets stuck in worry loops.

The result? You overthink. You obsess. You analyze endlessly. But you don’t take action.

Three Steps to Stop Overthinking

Now that we understand overthinking, how do we break free?

1. Name Your Fear

Most of our fears are vague.

We feel a sense of dread, but when asked, we can’t clearly define what we’re afraid of. That’s because fear comes from the limbic system, while logical thought comes from the prefrontal cortex.

The solution? Put your fears into words.

• Write them down.

• Say them out loud.

When you do this, control shifts from your emotional brain to your logical brain. Suddenly, your fear is no longer an overwhelming emotion—it’s a problem that can be solved.

2. Calm Your Body

Most people try to stop overthinking by… thinking more.

But the real cause of overthinking is anxiety—and anxiety is a physical response.

The best way to stop overthinking isn’t more thinking—it’s making your body feel safe.

How to Physically Calm Down:

1. Get 8 hours of sleep

2. Go for a 30-minute brisk walk

3. Take a shower

4. Do 5 minutes of deep breathing

Once your body is calm, your brain follows. You’ll feel more in control, and your overthinking will naturally slow down.

3. Action is the Antidote to Thought

This is the step that changed everything for me.

I realized that most of my overthinking was actually procrastination.

My brain was tricking me into thinking that I was being productive by analyzing every detail—when in reality, I was just avoiding action.

Here’s the truth:

Thinking requires less effort than doing.
Your brain prefers comfort over effort.

So it convinces you that sitting and analyzing a problem is as productive as solving it.

But it’s not.

Action requires effort, but it’s the only thing that truly ends overthinking.

Final Thoughts

There are other methods to reduce overthinking—meditation, journaling, working with an accountability partner—but these three steps are the most powerful:

• Name Your Fear – Shift control from emotions to logic

• Calm Your Body – Reset your nervous system

• Take Action – Break free from mental paralysis

Try them out. See how they work for you.

PS: Unfortunately you have missed this Cohort 5 to rewire your brain to Overcome Overthinking? Understanding your brain is the first step to taking control. Join the NeuroMastery Bootcamp’s Waitlist for the next cohort, where we dive deep into neuroscience-backed techniques to retrain your brain, stop anxiety loops, and master focus. Join the waitlist now.

NeuroMastery Cohort 5 is stating on 1 Feb 2025. Just one week left to enroll. If you want to know more and be a part of this community of Neuroscience enthusiasts, Book a discovery call now.

A few days ago, I saw an interesting question pop up on my Instagram reel:

"Where can we get more dopamine?"

Dopamine is widely known as the “pleasure chemical.”

It’s often associated with happiness, and naturally, people want more of it.

But here’s the paradox:

The more dopamine you get from an activity, the less happiness you feel from doing it over time.

What is Dopamine Really?

Dopamine is not exactly a pleasure chemical. It’s actually the anticipation of pleasure.

That’s right!

Dopamine spikes when you anticipate something good happening, but the moment you get the reward, the spike fades. The more often you get a reward, the smaller the dopamine spike becomes.

Get dopamine the correct way

Dopamine is the anticipation chemical.

And because of this, we get caught in what’s called the "variable rewards" phenomenon.

This means that not succeeding every time (inconsistent rewards) can actually make success feel more rewarding when it does happen.

How to get more dopamine?

The key is increasing the effort needed to achieve that dopamine spike.

Why More Effort Means More Happiness

It sounds counterintuitive, right? Wouldn’t we be happier if things required less effort?
But evolution has a way of shaping our desires and expectations.

Historically, activities that gave you a big dopamine spike—like finding food or a suitable partner—required great effort.

However, times have changed. Now, many of those same rewards are available with much less effort. But the brain has not evolved quickly enough to handle this. So, while you can now get rewards with less effort, the dopamine response stays the same.

Earned Pleasure vs. Cheap Pleasure

This leads us to the concept of two types of pleasure:

Level One: Earned Pleasure (True Happiness)

In the past, to get a reward (like food or a partner), it took significant effort. This is earned pleasure, and when you achieve it, it results in a big dopamine spike.

Level Two: Cheap Pleasure (Instant Gratification)

Today, we can get the same rewards without much effort. This is cheap pleasure. Examples include:

• Addictive substances (like cigarettes or alcohol)

• High-calorie foods

• Pornography

These activities give you a quick dopamine spike, but because they’re not earned through effort, they don’t provide long-lasting happiness.

How to Increase Dopamine in a Healthy Way

There are two ways to get more dopamine from earned pleasure:

Step 1: Make Cheap Pleasure More Difficult

You can either:

1. Increase the waiting time for rewards.

2. Increase the effort needed to obtain cheap pleasure.

For example, you can:

• Deny yourself Netflix unless you finish a specific task.

• Make eating a high-calorie dessert conditional on doing 15-30 push-ups.

By introducing obstacles, you make the pleasure earned and more rewarding.

Step 2: Make Earned Pleasure Easier

Make sustained effort a habit. Your brain wants to conserve energy, so it resists putting in effort unless it’s necessary. But if you build discipline and make certain tasks habitual, it becomes easier to achieve earned pleasure.

With discipline, your prefrontal cortex can override the brain’s resistance and help you stick to your goals.

The Takeaway

Dopamine isn’t just about pleasure—it’s about the anticipation of rewards. By increasing the effort required for rewards, you can experience more meaningful dopamine spikes.

So, the next time you're thinking about what you can do to get more dopamine, consider increasing effort for the things that matter.

PS: Understanding how dopamine works can completely change the way you approach habits and motivation. If you're ready, dive deeper into the NeuroMastery Program, learn how to master your brain’s rewards system, and start taking control of your happiness today. Join now to take action and transform your life—just like many others in our community!

It's a slow Thursday afternoon and your mind is drifting. You remember that trip that you were supposed to take with your friends to Ladakh and you never did. Now you're remembering where they are, and you wish you had been in touch with them.

You remember the startup idea that you had with them, and it never really took off because you never committed to it. Now it's a billion-dollar company that someone else is running, and that should have been you.

That was your idea, that was your dream, and you let it go.

And also, you should have asked out that girl that you liked in college. You don't know why you didn't, but you wish you did.

Why are you like this? God damn it. Hold up, hold up, hold up, hold up.

What are you doing? Your life is okay.

You are doing well. Why is your brain suddenly acting like a hormonal teenager?

Why are you doing this? Let's find out, shall we?

Turn your regret into growth

Regret is a complex emotion that can be explained with a very simple word:

WHY?

Why am I like this? Why did I say that? Why did I do that? Why did I not go there? Why did I not be that person?

Regret is a universal emotion. We have all felt regret at different times in our lives. 

Children as young as six years of age can feel regret. In fact, anyone with a functioning brain without psychological damage feels regret.

So, why is regret such an important emotion?

In his book "The Power of Regret," author Daniel Pink talks about the importance of regret and how we actually use it to revalidate and revisit our life decisions.

He talks about four main types of regret:

• Foundation regret, which can be framed as the question, "If only I had worked harder on myself";

• Boldness regret, "If only I had taken that risk";

• Moral regrets, "If only I was a better person"; and

• Connection regrets, "If only I had reached out."

From a psychological perspective, regret appears to stem from us comparing our present-day reality to a blueprint of expectation and finding out the differences and figuring out what we could have done to bridge that gap

That blueprint comes from our social experiences and our own personal expectations of how life should be.

How does this look like in neuroscience?

Our brain is a complex organ, but if we have to break it down, there is a limbic system, which is the primitive, reptilian, primal part of the brain, responsible for our core emotions: our fear, love, anger, jealousy, hate.

And there is the prefrontal cortex, which is the evolved, rational, logical part of the brain. It is the limbic system that feels pleasure at a job well done and pain when those expectations are not met.

Within the prefrontal cortex is an area called the orbital frontal cortex. This is where social expectations are set.

Right alongside that is an area called the ventromedial prefrontal cortex. This is where our value systems get coded.

These two areas, along with the frontal polar, which is responsible for long-term goal setting, come together to create a set of expectations. When that set of expectations does not match the reality in front of you, there is a conflict.

Whenever there is conflict, our brain feels threat. And whenever there is threat, there is amygdala activation, which can add the component of fear, pain, and withdrawal.

These are the different players that come together to create that feeling of regret.

MRI studies have shown that whenever a person goes through regret, there is decreased activity in an area called the ventral striatum, which is where you feel reward, and increased activity in the amygdala.

Regret is our prefrontal cortex analyzing what else could have been, how else could you have behaved, and in the future, if the situation repeats itself, what should you change? Put it in that perspective, and regret suddenly becomes one of the most important emotions that you can feel. Because, in a way, regret is a marker for growth.

Think about the regrets that you have had over the years. Perhaps you regretted being unkind to someone. Perhaps you regretted not working out or taking care of your body. Perhaps you regretted not pursuing a particular hobby or learning a particular skill. Now, suppose after that feeling of regret you went on to change that. That regret then becomes a marker for growth.

Interesting way to look at growth

What if growth is the rate of change of regrets?

In psychology, there's an important concept called redemption story, which is one of the ways in which we perceive our life to be playing out.

In a redemption story, we imagine ourselves to be in a tough, negative position at the start, and then we have redeemed ourselves, which means that our actions since then have made up for our difficult initial circumstances.

The opposite of this is a contamination story, when somebody would perceive their life to go on a negative slope, which means it has started out great, but ever since then, things have been going downhill.

Regret is often the starting point of a redemption story, which means if you find yourself regretting something, this could be the starting point of your redemption story from this point onwards.

One of the interesting things about regret is that it can come from counterfactual thinking. What that means is that the clearer you can imagine an alternative outcome, the more regret you can feel.

In other words, if you can clearly visualize what else you could have done, the regret that you feel is more.

There's a story of a man from Liverpool who used to buy the same series of numbers on a lottery ticket every time. And the one time that he did not buy that lottery ticket, that number won. This actually pushed that man into so much regret that he committed suicide, probably because it was so easy to visualize the steps that he could have taken to win that lottery amount that knowing this was unbearable.

While this is an extreme example, there are some learning points here.

• The better you can visualize an alternative plan of action, it also means that the better you can change your behavior going forward.

• Specific regrets can end up contributing more to your growth than vague regrets. Like they say, an Olympic silver medalist feels more regret than an Olympic bronze medalist because the silver medalist was so much closer to winning the gold.

The real lesson

But the real lesson from regret is that if you were to do those same actions again, would you do them in the same way, or would you do them differently? Because all emotions aside, regret is our brain simulating that same situation again and again to find a different behavioral pattern. And once you crack that behavioral change, regret is possibly the most powerful motivator in the world, maybe apart from love.

But I would go on record to say that if love doesn’t save the world, regret will.

How do you deal with regret?

• Understand regret’s functionality. All emotions have an inherent survival value. So if you are feeling regret, it is for a reason.

• Try to narrow down on the specifics of your regret. Understand exactly what about your behavior you should have changed and see if you can incorporate that into your life going forward.

Stoicism

• Understand what it is that you can and cannot control. Stoicism is an inherent part of behavioral change and cognitive behavioral therapy. Understanding what you cannot control actually frees up your cognitive load to improve your efficiency in other aspects.

Uncouple regret from blame

• While the purpose of regret is to improve you, that does not mean that you should take blame for what you have done.

• We are all learning here, and regret is basically your brain saying, "Yes, I want to learn to become better."

Restructure your own story

• Your regret could be the starting point of something amazing. It could be the first chapter of your own redemption story. Write it that way.

If you liked this blog and you found it useful, let me know your thoughts in the comments below, and I will see you soon.

Take care,

Cheers,

Sid

PS: Regret is a powerful emotion, but it can be transformed into growth. Join the NeuroMastery Bootcamp to take action this year and rewrite your narrative, just like many others in our community.

If so, you were in a flow state.

Flow is a mental state of low effort, high concentration, and high enjoyment. But what is it about the flow state that makes it so desirable?

How can we achieve it more often, and what is the neuroscience behind it? That's what we're going to talk about today.

Learn more about Neuroscience

What is Flow?

Flow is a mental state where someone becomes completely immersed in their activity. It is a feeling of effortless concentration, high enjoyment, and being completely present in the moment.

It was described by Hungarian-American psychologist Mihaly Csikszentmihalyi, who wrote a book called "Flow."

In the book, he had several interviews with people who have experienced this state, where they describe that experience as being like water, where they were just flowing with the circumstances. Of course, the essential concept has been around for centuries under different names, and they all refer to the same basic principle of being in the moment, being present, and losing oneself in the activity at hand.

One recent example of flow being depicted on the main screen is a Pixar movie called "Soul," where the main character, Joe, is transported into another world while playing the piano, and he discovers what is known as "the zone."

Flow from Neuroscience Perspective

What happens in the brain when somebody is in that state?

In an article published in the journal Neuropsychologia, it was found that people in a flow state have increased activity in the prefrontal cortex of the brain, which is the evolved part of the brain. They suggest that the flow state would lead to an increased ability to think and make decisions in the moment. But there was also reduced activity in the self-referential parts of the brain, known as the default mode network, which is in the midline of the brain.

This is the part of the brain that gets activated when we start daydreaming or thinking about ourselves in reference to our environment. When you are in a flow state, you don't think about yourself that much because your attention is completely focused on what you are doing, not who you are.

In 2021, an article was published that discussed the involvement of the locus coeruleus and the norepinephrine system (LC-NS). These cells release a chemical called norepinephrine, which is a neurotransmitter.

Norepinephrine acts like a switch that turns on the brain and makes it more active. One of the ways in which the LC-NS helps us get into a state of flow is by turning a switch on and off during periods of exploration and disengagement. So, when we find something new or interesting and get into the exploratory phase, the norepinephrine switch turns on. Now we are more excited, more alert, and able to focus better. But gradually, we find the need to relax, switch off, and disengage, and that is when the norepinephrine switch turns off.

Another unique aspect of this system is that it works in a phasic manner, which means that it turns on and off in a cycle. You may have noticed that you cannot maintain focus for an infinite amount of time. Eventually, your mind will get diverted toward other things. The reason for this is the norepinephrine system.

This on-and-off seesaw allows us to fine-tune our arousal and attention. This is how the brain learns to maintain that delicate balance of attention and relaxation, and this is the concept of flow.

Imagine you are working on a puzzle, like a jigsaw or a Rubik's Cube. You cannot focus for infinite amounts of time, so our brain will pick patterns for a while, detach, look at something else, and then come back and focus again. It's like the brain has figured out that because we don't have infinite energy, we also cannot spend infinite energy on a particular problem.

There are a few indicators of this system, and one of the interesting findings of this study was how our eye movement and pupil diameter can reflect how much attention we are paying.

When we focus intensely, our pupils become dilated, and we take in more information from our environment. You may have noticed how, when you are focusing, you can only see one thing like the proverbial eye of the fish when Arjun was aiming at it.

But as soon as you're distracted, you can see all the background and the things around you. This is your brain literally zooming in and zooming out because of the norepinephrine effect.

Our flow state has an inverted U shape in correspondence with arousal. Imagine you are not alert at all—this is when you are asleep. As your alertness increases, your level of performance also increases until there is one level of optimum performance where your actions and attention are equally balanced. As your alertness keeps increasing, your performance actually falls because your attention is all over the place. You have too much attention to give, which can lead to distraction, anxiety, or even panic. This is the responsibility of the norepinephrine system: to keep you in that optimum zone where you are not too bored and not too anxious.

Remember, the norepinephrine system is a phasic response; it's as if your brain is trying to balance itself on top of a ball, and each movement can take you too far to one side or the other. Gradually, it has to figure out how to maintain that small wobble so that your brain remains in focus.

How to get into flow state?

Pick a challenging activity

One of the first things to do is to pick activities that are challenging but not too difficult. Remember that the sweet spot is failure once every three to four attempts.

Imagine if you're playing a game and every round, every challenge, you can cross without any difficulty at all. If all of your opponents are easily defeated and all the puzzles are solved on the first attempt, you will soon get bored and stop playing the game. But on the other hand, if every attempt leads to failure, if you can't defeat even one enemy or solve a single puzzle, you will get frustrated and end the game.

The trick is to find your right level of challenging game.

Once you do, you will find your brain is automatically interested, motivated, and keeps on trying to overcome that challenge. The real challenge of motivation or being in flow is not about building your own self-discipline or writing motivational quotes on the wall; it's actually about fine-tuning your challenge. Find the challenge that is right for you, and you will grow.

This concept is easily understood in the gym. Anyone who goes to the gym would not pick up 300 kg on their first day. They will start off with 5, 10, 15, 20 kg, gradually building up, which is known as progressive overload. They will increase the number of repetitions and sets, knowing that each challenge has to be just the right amount more challenging than the previous time they exercised. This same concept applies to the brain as well, but for some reason, we don't really apply it. Now is the time to start. In his book "Atomic Habits," James Clear talks about the Goldilocks zone, which is the optimum level between boredom and frustration. This is the same concept as flow.

Remove distractions

The second thing we should do is to immerse ourselves in the activity, which means removing distractions. For the time you want to be in flow, make sure that your email notifications are switched off and your phone is on silent.

Give your brain a chance to discover flow, because as soon as there is a ping, a notification, or a call, your brain will shift its precious attentional resources away from the task to something else, making that the main focus. Why do that to your brain?

Finally, you need to discover activities that you like. There is no point in trying to become someone you are not and finding activities that others enjoy doing. At some level, your personality, likes, and dislikes will play a huge role in motivation and finding your state of flow.

Discover that, change that, and become better and better at it.

Cheers,

Take Care,

Sid

PS: To go beyond learning and to actually Take action this year, join the NeuroMastery Bootcamp and achieve True flow state like many others in the community.

When I was a medicine resident in KEM Hospital back in 2012, I used to be in the hospital all the time. I would be doing 24-hour shifts, 48-hour shifts. We would be in the wards all day, and then we would study in the library all night. At that time, it felt normal. It felt like this is how life is, and there's nothing to complain about.

Now, when I look back at it, when I look back on those days, I think of two things. These are two realizations that I've had:

1. It's definitely not normal. That's not the way that life is supposed to be.

2. Maybe it was inevitable.

Maybe, in order to grow and learn some things, everybody needs to go through that phase where they give everything for one cause. But it cannot last, and that is not what a healthy life is supposed to look like.

Learn more about Neuroscience

So then I asked myself:

What is a healthy life for me? What does living a good life mean?

And so, I've come up with a framework—a way to look at how to manage my life. Today, in this blog, I'm going to share that framework with you, and I hope that some of you will find it useful.

How Can You Plan Your Life?

The Six-Domain Theory

This is my hypothesis: we all want to do a lot of things in life, but it can get overwhelming to do all of it at once. I know it did for me.

So, I took a step back and looked at everything I wanted to do. I divided it into domains, and roughly, everything I wanted to do fell into six domains. Each of these domains is an area that is important for my health and well-being. Each of these plays a vital role, and if something were to go wrong in any of these domains, then I, as a person, would suffer.

What are the 6 Domains?

1. Physical
   This domain relates to my physical health. Everything that affects my health—like my sleep, diet, exercise—falls into this domain.

2. Professional
   This includes things that I do to further my career. If you're a student, your studies and academics also belong in this domain.

3. Personal
   These are activities I do for myself, for my own interest and growth—not in exchange for money but because I want to do them. This includes hobbies.

4. Financial
   This domain includes everything related to money: cash in my bank account, assets I own, and investments I've made. These provide me with a sense of safety and security for the future.

5. Social
   This domain covers all the relationships I've built and nurtured—parents, teachers, friends, and partners. Together, they form the social domain.

6. Spiritual
   This is the most abstract domain. It deals with questions about your purpose in life:

   • What is your story?

   • Why are you here?

   • What is your relationship with the universe?

Principles of the Domains

1. Prioritization Changes Over Time
   We want to grow in all these domains, but not all at once. At different stages of life, our priorities may lie in different domains.

   • For instance, in the first quarter of life, the professional domain might be the most important. Later, the social or financial domain might take precedence.

2. Overcompensation

   

   If one domain isn't doing well, we might overcompensate by focusing on another. For example:

   • A bad day at work might lead to focusing more on friends.

   • A fight with a friend might lead to prioritizing work.

3. Measuring Success
   A domain is doing well when you have the freedom to explore new things in that domain and face new challenges every day.

4. Mental Health
   Mental health is a combination of all six domains. To achieve peace of mind, work on improving all these domains equally.

My Advice

If I had to prioritize, I would say that the physical domain is the most important because it makes working on all other domains easier and more enjoyable. If you have to pick one domain to work on daily, it should be your physical health.

Actionable Framework

Let this framework guide you in spending your time and effort wisely across different areas of life. Write down your expectations for each domain and review them every three months to see your progress.

I hope you find this framework useful! If you did, let me know. If you have any questions, put them in the comments below.

Cheers,

Take care,

Sid

PS: I will be covering all of this in detail along with more Implementation techniques in my NeuroMastery Bootcamp.

PPS: We do have a new year promo on the website. Check out the website and it will be auto-applied for you.

Do you want to be healthier?

Do you want to remain healthy at the age of 70 or 80?

If the answer to any of these questions is yes, then this blog is for you.

What does being healthy mean?

For most people, it is a feeling—you feel like you are healthy.

Similarly, the way you know you are not healthy is also a feeling—you feel sick.

Unfortunately, the way you feel is not a reliable marker for your health because, by the time you become aware of a problem, a lot may have already gone wrong in your body.

Here’s a framework to understand health. Think of health as a pyramid with multiple levels.

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The Health Pyramid

1. The Psychological Level

This is the top level of the pyramid.

It includes your emotions, your mindset, and how you experience yourself and others. If something feels wrong at the psychological level, it is often due to issues at the lower levels of the pyramid.

2. The Brain Health Level

This includes both brain health and the brain-body connection.

Your thoughts and mindset are only as strong as the neural networks in your brain and the levels of neurochemicals it produces. Keeping your brain healthy is a key step to feeling healthy.

The brain-body connection is how your brain communicates with your body—through nerves and hormones.

The better these connections are, the more responsive your body is to your thoughts, and the more aware your brain is of what is happening in your body. This connection works both ways.

3. The Body Health Level

This level is about the health of your physical body—your heart, lungs, liver, kidneys, muscles, bones, and arteries. All of these elements together define your physical health.

Unfortunately, most people only think about physical health in terms of muscle health. Many believe that having a muscular appearance means being healthy, but this is far from the truth.

💡 What’s the point of having six-pack abs if your heart is weak or your arteries are blocked?

4. The Metabolic Health Level

At the base of the pyramid is metabolic health, which is the most important level. Metabolism is the flow of energy in your body.

It involves how your body processes food—breaking it down into carbohydrates, proteins, and fats—and how it eliminates toxins.

Your metabolic health is influenced by your diet, exercise, environment, and genetics.

That’s why any advice on metabolic health needs to be personalized and specific to you.

Why the Pyramid Matters

Most people focus only on the top layer, the psychological level, because that’s where they feel the effects.

However, the truth is that psychological health is often affected by issues in the lower levels—brain health, body health, and metabolic health.

Here’s what happens if something goes wrong at each level

• Psychological Health: Problems at this level manifest as anxiety, depression, mood swings, fatigue, or lack of focus. However, the root cause often lies in the lower levels.

• Brain Health: Issues at this level can result in memory loss (e.g., Alzheimer’s), movement disorders, difficulty speaking, walking, or loss of balance.

• Body Health: Problems here may include chest pain, difficulty breathing, muscle pain, body aches, or stomach issues.

• Metabolic Health: Problems here can lead to diseases like diabetes, hypertension (high blood pressure), obesity, or high cholesterol.

While psychological problems are felt immediately, issues in the lower levels can often be detected early through tests such as blood work or scans—long before symptoms appear. This is why preventive health is so important.

In future blogs, I’ll talk more about preventive health.

In the meantime, have you ever had a full-body checkup? If so, let me know what tests you did and any questions you have—I’d be happy to answer them in the comments.

Take care,

Cheers,

Sid

PS: I will be covering all of this in detail along with more Implementation techniques in my NeuroMastery Bootcamp.

PPS: We do have a new year promo on the website. Check our the website and it will be auto-applied for you.

So, I thought, why not get a head start and talk about newer resolutions?

The problem is that 80% of resolutions we make fail. Most people who join the gym on the 1st of January forget all about their gym membership by the time February arrives.

Why are new habits so hard to form, and can you hack your brain to make at least one new habit stick this year? That's what we're talking about in today's blog. 

Today, we are discussing how to make your New Year's resolutions work.

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The reason that resolutions fail is ironic because your brain is wired to be efficient. When you try to make a new habit, your brain calculates all the time and effort it will take to stick to that habit and decides that it’s not worth it.

Think of habits like paths in a forest. If there's a path you have walked on many times before, it's already well-made and easy to walk on. But if you have to make a new path, you have to cut down trees and run the risk of getting injured.

It’s difficult; it takes time, effort, and repetition to create a new path.

For example, brushing your teeth is automatic—it’s a habit because you've been doing it all your life. But there was a point in childhood when it wasn’t your habit yet, and you (or mainly your parents) had to put in a lot of effort to set that habit into your brain, specifically into a part of the brain called the basal ganglia.

The basal ganglia plays a very important role in setting habits. It has many tasks, but one crucial task is cyclical repetition.

Anything you have to do repeatedly gets done by the basal ganglia. For example, when you're cycling, you don’t think about every time you push your leg. Your brain goes into an automatic cycling motion, and this is partly done by the basal ganglia. 

Think of habits as cyclical actions that you perform over a period of days, months, and years. So, how do you train your brain to form a new habit?

There are three steps: 

1. Cue

2. Routine

3. Reward

The cue is the trigger that starts the behavior. The routine is the action itself, and the reward is the positive reinforcement you get at the end of the action, which makes you want to repeat the action again and again. 

For example, if the new habit you want to form is waking up early, the cue could be a specific alarm or ringtone. The routine could be making coffee after you wake up, and the reward could be the dopamine rush you get after drinking coffee. This loop repeats itself, and over time, it becomes automatic and turns into a habit.

A very important side note:

Most people rely on willpower to do something, but the truth is, willpower can only sustain your action for a few days because it depletes over time. If you have to constantly fight yourself or force yourself to go to the gym every day, it's not going to work. Your motivation tank will run dry, and eventually, your habit will never form.

So, the way to make your New Year's resolution stick is by following these five steps:

1. Start small – Understand your current level of motivation and try to jump one level higher. For example, if you want to read more, start with one page a day. Small wins can build momentum over time.

2. Pair habits or habit stacking – If there’s already a habit in place in your life, attach a second action to it. This makes it easier for your brain to associate the two things. 

3. Focus on identity, not goals – Instead of saying, “I want to lose weight,” say, “I’m somebody who prioritizes health and eating healthy.” Identity-based habits are far more powerful and long-lasting.

4. Use triggers – Use environmental cues around you to remind you of who you are and what you want to do. For example, place gym shoes or gym clothes near your bed so that you see them as soon as you wake up.

5. Celebrate small wins – For example, celebrate after 5 days of going to the gym or 10 days of reading every day. Tell your friends, or post something on social media. It’s absolutely fine to use social media to your advantage—it’s one of the few times when it can actually be useful.

Lastly, what happens when you slip? For whatever reason, you might miss a day, and this is where habit formation can get tricky. The important thing to remember is: try not to miss two days in a row of whatever habit you’re trying to form. That’s the difference between a slip and a spiral. One slip is okay, but more than one slip can turn it into a spiral, and that's where most habits go to die. 

So, to summarize: the next time you want to form a habit, remember this—start small, stay consistent, and focus on building habits, not being perfect. Let’s make the next year your calmest and most productive year yet.

I will be covering all of this in detail along with more Implementation techniques in my NeuroMastery Bootcamp.

If you decide to join, you'll be receiving all the prerecorded content on Jan 1st 2025, and the 4 live sessions are on the first 2 weekends of February 2025. The Bootcamp isn’t about giving you more “content” - instead, it’s about taking action and building habits with a special community of Neuroscience enthusiasts.

You’ll walk away with clear goals for 2025 and an actionable plan to work towards those goals. You'll also learn to master your stress, control your emotions, and design your environment to be more productive.

Cheers!

Sid.

PS: If you are looking to learn more about Neuroscience: https://sidwarrier.com/courses

Now, hypothetically, let's say that is what you want to do. How would you go about it? Don’t worry, as a doctor, I’m going to do something very unconventional—I’m going to tell you how you can have a heart attack. Make good use of this information.

Step 1: Start Smoking

Out of all the investments you can make to increase your chance of a heart attack, smoking is the one that will give you the highest returns. In a recent review, 10 cardiologists were asked what they would avoid to have good heart health, and they all said smoking.

The reason smoking is so efficient in giving you a heart attack is that it not only damages the blood vessels in your heart but also increases your blood pressure, making your heart work harder. Both of these factors combined can significantly increase your chances of having a heart attack.

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In fact, smoking alone increases your risk of a heart attack by two to four times. As an added bonus, it also doubles the chances of you getting a brain stroke. So yes, if you or anyone you know is a smoker, then they’re already on their way to getting a heart attack.

Step 2: Stop moving

Exercise is a terrible idea if you want to get a heart attack. Even a moderate amount of exercise can reduce the chances of having a heart attack. And by "moderate," I mean even walking for 30 minutes each day.

So, you have to be careful—you can’t accidentally climb some stairs or go for a walk. Embrace the lifestyle of sitting on your couch and ordering everything at home. Even if you have to travel some short distance, make sure that you always travel in a vehicle. It will take some dedication and planning, but modern society does make this task quite easy

Step 3: Start eating carbs, a lot of it.

Now, this should be easy considering how every food item on our menu and in supermarkets is filled with sugar and simple carbs. But even then, you can’t be too careful. Stick to a carb-heavy diet, and if you're lucky, you might get diabetes, which will significantly increase your chances of having a heart attack.

Now, remember, it’s not easy to get diabetes because your body has a pretty good system for managing all the carbs you're eating. But if you have a genetic head start—meaning your parents or grandparents already have diabetes—and you stick to your carb-heavy diet, eventually, your diet can overwhelm your body’s insulin reserves, which will lead to diabetes and a heart attack.

Step 4: Do not get any preventive health tests done.

Remember that getting regular health checkups can tell you if something is going wrong or if something will go wrong in the future. It can pick up early diabetes, tell you if your inflammation levels are high, or show if you're getting a fatty liver.

All this information can mess with your head, and they might even convince you to change your lifestyle, start eating healthily, or behave healthily.

Remember, consistent denial is key. Insist that everything is okay right up until the time when something goes wrong. And a part of maintaining that focused narrow vision is avoiding people who have health goals. So, avoid friends and family who talk about their health all the time.

Because let’s face it, nothing ruins a good weekend more than people talking about their health goals. Surrounding yourself with the right, unhealthy environment is a key step here.

Finally, something a lot of people overlook: Sleep

Getting poor sleep, or not enough sleep, is a great way of increasing inflammation in your body, which can increase the chances of having a heart attack.

Poor sleep, combined with a lot of stress, is a key reason why a lot of young people are having heart attacks these days. And if that’s your goal as well, then you need to learn from their success.

The reason this combination is so effective is that when you are sleep-deprived and stressed, your body releases cortisol, which is the fight-or-flight hormone.

This increases your blood pressure, adds more pressure on your heart, and increases inflammation. All of this put together creates the perfect conditions for a heart attack.

Bonus Tip

Today, we are living in a world with easy access to information on social media, so you have to be careful to avoid any credible health expert who is giving you valid information on how to be healthy.

For example, don’t follow @theliverdoc on Twitter because he’ll tell you not to drink alcohol. Don’t follow @dr_cuterus because she gives you good reproductive health advice. Don’t follow @peterattiamd, who talks about preventive health, or @thesidwarrier, who tells you how to keep your brain healthy.

So, I hope you all learned something from this blog and I hope that all of you take this information in the spirit that it was intended.

Please take care of your health and make the right lifestyle choices so that all these things I mentioned as satire never happen to you. Bye, everyone, and take care.

PS: If you are looking to learn more about Neuroscience: https://sidwarrier.com/courses

Sugar is a substance that is often overlooked when discussing health risks, but it has significant consequences for our bodies. It contributes to a range of serious health issues, including cardiovascular disease, cancer, and dementia.

The problem isn't just with the sugar naturally found in foods but specifically with the added sugar that we consume. The addiction to sugar is a real issue, yet there are no de-addiction programs available. It's a problem that no one talks about, and it's one we need to address.

The Ubiquity of Sugar

If sugar were introduced to society today, with a clear explanation of how it affects the brain and liver, no government or food agency would approve of its unrestricted use. But that’s not the world we live in.

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Sugar is everywhere, and it's become nearly impossible to avoid. You can’t walk down a supermarket aisle without encountering sugary foods. This wasn’t always the case, however.

Historically, sugar was much harder to come by, and our brains evolved with the understanding that sweet, high-energy foods were valuable.

The Evolutionary Connection to Sweetness

Millions of years ago, when our ancestors roamed the Earth, the brain's primary function was to find energy efficiently in order to survive. Most high-calorie foods, such as animals, were difficult to obtain due to their speed and strength. However, sweet foods like fruits and honey were a rich and easily accessible source of energy.

The brain developed a connection: anything sweet was valuable, and when our ancestors found it, they would experience a dopamine release, a feel-good chemical. This reward system motivated them to seek out sweet foods, which were rare but crucial for survival.

Sugar's Rise in Popularity

Around 2,500 years ago in Ancient India, people discovered that boiling sugar cane created a concentrated mass of sugar. This crude sugar became highly sought after, spreading across Asia and Persia.

By the 13th century, sugar reached Mediterranean countries, and it was considered both a luxury and a medicinal substance. However, sugar was still a rare commodity and was not consumed in the same quantities as we see today.

It wasn’t until the 19th century that sugar became more widely available. The Industrial Revolution introduced new technologies that made sugar cheaper and faster to produce.

Medical professionals began prescribing sugar as a quick energy source, and military rations during World War II included sugar-filled items like chocolate bars and sodas. This widespread use embedded sugar into our culture and contributed to its transformation from a rare treat to an everyday staple.

Sugar's Impact on the Brain

When we consume sugar, our brain’s dopamine system, which is responsible for motivation and reward, is activated. This leads to a dopamine spike, resulting in feelings of pleasure.

This spike reinforces the behavior of seeking out more sugar, which makes us crave it even more. In fact, research from the Max Planck Institute shows that dopamine spikes occur even before sugar is digested, meaning our brain is already anticipating the reward.

Studies also indicate that individuals with strong sugar cravings experience a faster and higher dopamine spike after eating something sweet.

The Long-Term Effects of Sugar

The effects of sugar consumption are not just short-term. Chronic sugar use alters the brain’s wiring. Over time, the brain builds a tolerance, meaning it requires more sugar to achieve the same level of dopamine rush.

This makes higher-sugar foods more appealing, while foods with less sugar seem less satisfying. Just like with other addictive substances, there are withdrawal symptoms. If someone tries to stop eating sugar for a while, they might experience irritability and restlessness.

The Bottom Line

Each time we consume refined sugar, our brain is tricked into thinking that the food is far more valuable than it actually is. This constant cycle of seeking more sugar, driven by dopamine, reinforces our addiction. It's crucial to understand how sugar affects the brain and the long-term impact it can have on our health.

If you found this information helpful, be sure to like this blog and stay tuned for more insights.

Cheers,

Sid

PS: If you are looking to learn more about Neuroscience: https://sidwarrier.com/courses

Do you want to loose weight?

If you've clicked on this blog, it seems like you are one of the 50% of people around the world who are trying to lose weight.

If so, I'm going to tell you how—and yes, there is a secret ingredient. 

Before we start, let's just admit: weight loss is a challenge.

Most people who manage to lose weight end up gaining it all back. The reason for this is that people often make dramatic changes to lose weight, but they are not able to sustain these changes, and within a few months, they return to their original weight. 

So, if you're here to learn how to lose weight safely and healthily, take a deep breath, and let's break it down.

There are three important things you need to know about weight loss: 

1. Where is the excess weight coming from?

2. What changes do you need to make in your life to lose weight?

3. How can we make those changes sustainable?

Remember, reaching your ideal weight isn't just a temporary health fad or a monthly target—it's a way of life.

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You want to get healthy and stay healthy.

So, let's invest some time and spend the next 10 to 15 minutes together, and I'll walk you through everything you need to know about losing weight.

Where is the excess weight coming from?

Your body has many components: the skeleton, organs (heart, liver, kidneys), muscles, and fat. These elements together make up your total body weight. But you don’t want to lose weight from all these vital parts—you don't want to lose muscle or bone density.

So, when you say you want to lose weight, what you really mean is that you want to lose fat. In other words, you want to lose fat mass, not lean body mass. 

This distinction is important because the key to healthy weight loss is healthy fat burning.

So, how does fat form in the first place?

Fat is stored in your body as adipose tissue, and it forms through a process called lipogenesis. When we eat food, it contains carbohydrates, proteins, and fats. From carbohydrates, we get glucose, which our body uses for immediate energy. From proteins, we get amino acids, which serve many functions, including building muscle. Fat gets converted into lipoproteins and fatty acids. 

Our body always prefers to use glucose from carbohydrates for energy. Any excess carbohydrates we consume are converted into triglycerides and stored in adipose tissue, which becomes fat. This fat acts as an energy reserve, which the body taps into only when glucose is not readily available. 

The only time the body burns fat is either when you're fasting (low glucose levels) or after exercising (when glucose has been burned). This brings us to a very important concept: zones of training.

What is Zone 2 Training?

You may have heard about Zone 2 training. If not, today is the day you understand one of the most important aspects of exercise and weight loss.

As you begin exercising, your heart rate increases.

Based on your heart rate, the intensity of your exercise is divided into five zones:

Zone 1: 50-60% of your maximum heart rate

Zone 2: 60-70% of your maximum heart rate

Zone 3: 70-80% of your maximum heart rate

Zone 4: 80-90% of your maximum heart rate

Zone 5: 90% of your maximum heart rate

As you increase your exercise intensity, your body burns glucose (because it's the preferred energy source).

However, as you keep exercising and the intensity rises, your body switches from glucose to fat as the energy source.

This is when fat burning begins. But, here's the key takeaway: If you increase the intensity too much, your body will revert to burning glucose, because it is the more efficient fuel. 

This is why higher-intensity exercises (Zone 4 and 5) burn more glucose than fat and can't be sustained for long periods. So, if you want to lose fat, you need to spend more time in Zone 2.

How to Train in Zone 2

To effectively burn fat, you should aim to spend at least 180 minutes per week in Zone 2, which equals three sessions of 60 minutes each.

This is one of the most crucial steps for fat loss that most people overlook.

The easiest way to track your heart rate and stay in Zone 2 is by using a treadmill or stationary cycle. You can monitor your heart rate with a smartwatch or an inbuilt heart rate tracker on the equipment. Set your treadmill speed and incline to maintain a heart rate in the 60-70% range (Zone 2) and maintain that pace for 45-60 minutes.

Is Zone 2 Enough?

Now, you might wonder: is Zone 2 training enough, or should I also do other forms of exercise?

The answer is, every form of exercise is beneficial.

For example, activities like football or badminton are great because they fall into higher zones (Zone 3, 4, and 5), where you burn more glucose.

These types of exercises are excellent for improving anaerobic metabolism, stamina, and overall cardiovascular health.

Similarly, weightlifting increases muscle strength and mass. Even at rest, muscle mass helps burn more calories because it boosts your basal metabolic rate (BMR).

Weightlifting also strengthens bones and joints. So, while Zone 2 cardio is the secret for burning fat, other exercises like high-intensity activities and resistance training have their own important benefits.

Diet and Weight Loss

Of course, no discussion about fat loss would be complete without mentioning diet. Remember, fat doesn’t magically appear in your body—it’s the result of excess carbohydrates being converted into triglycerides and stored as fat.

So, one of the most important aspects of fat loss is to prevent more fat from being deposited by cutting down on excess carbohydrate intake. 

Focus on complex carbs(like fibre-rich foods), which not only aid digestion but also improve metabolism and reduce insulin resistance. Avoid simple carbs and processed foods.

Medications for Weight Loss

Lastly, a question I often get is, "Is there a pill or injection for weight loss?" 

There are weight loss medications, such as Ozempic, which work by affecting the pancreas, stimulating insulin release, and slowing gastric emptying. This results in decreased appetite and weight loss.

While it can help people lose up to 8-15 kg in 3-6 months, the weight typically returns once you stop the medication. Additionally, there are side effects, including stomach discomfort, bloating, and even kidney issues or gallstones in some cases.

Before considering such medications, it's important to consult with your doctor to discuss the pros and cons, as these drugs are generally recommended for people with a BMI of 30 or higher, or those with a BMI of 27 and additional health conditions like diabetes or hypertension. 

I hope you found this blog useful.

Cheers,

Sid

PS: If you are looking to learn more about Neuroscience: https://sidwarrier.com/courses