In this video, I head out for a rucking session on Mount Agamenticus to make the case for the 3-1-1 Protocol — three days in the gym, one workout at home, and one day a week when you head outside, get out of breath, and unplug from technology.

Along the way, I’m unpacking why “nature deficit disorder” is a real thing, what “soft fascination” is, why our brains need it as much as our muscles need rest, and how one weekly outdoor session can hit three of the Five Factors of Health at once — move, connect, and rest.

[ You can also view it on YouTube here. ]

There’s a moment in every frustrated conversation — at work, at home, in the mirror — when you have a choice. You can keep describing the problem, or you can start solving it.

Most of us stay in the describing phase longer than we’d like to admit.

Seth Godin has a line we love: “The best way to complain is to make things bette…

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Noticing is not a personality trait.

You don’t have to be an artist or an introvert or someone who already sits on porches watching thunderstorms. It is a practice — which means it is a skill — which means you can get better at it.

When we talked with her, installation artist Christina Watka described noticing as “me…

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We tend to look upwards.

At the elite athlete who seems to have figured it out. At the coach who appears immune to the doubts we carry. At the person whose transformation looks nothing like ours — cleaner, faster, more complete.

And when we look up, we make a quiet assumption: that they have something we don’t. A key. A se…

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Every Monday, we send out a short Daily Chase essay built off an idea we’ve explored in our most recent episode — a single thought or idea worth starting your day with.

If you’d like to read more of these, you can find them here.

Dr. Robert Waldinger runs the Harvard Study of Adult Development — the longest study of adult life ever conducted. He’s spent decades watching 2,000 people live their lives in real time.

One of the things he noticed: some people prioritized relationships. They made the effort. They planned the dinners, sent the texts, showed up. Others didn’t.

And perfectly good relationships, he says, “just kind of wither away from neglect.”

He now uses the phrase social fitness. And the metaphor is deliberate.

Physical fitness doesn’t happen by accident. You don’t stumble into it, and you don’t maintain it by going once and declaring yourself done. You go consistently. You make it a practice.

Relationships work the same way.

We tend to assume that good friendships are permanent — that the person who mattered to us at 30 will still be close at 50 without any active tending. But the data doesn't show that. And if we’re honest, it’s not what our own lives show either.

The good news: it doesn’t require grand gestures. When we talked with him, Dr. Waldinger described it as small choices, made consistently. A text to someone you’ve been thinking about. A coffee with someone you used to see more. A real conversation with someone you live with.

These are the reps.

Social fitness isn’t built in annual reunions or big holidays. It’s built in the tiny decisions made on ordinary Mondays.

The people who thrive at 80 didn’t get lucky with their relationships. They tended them.

🎧 In This Episode

We sit down with Dr. Robert Waldinger, director of the 85-year Harvard Study of Adult Development, to unpack what the longest-running study of adult life has found about what actually makes for a good one.

You’ll learn why relationship satisfaction outpredicted biometric markers like cholesterol and blood pressure in the data, what “social fitness” means and how to build it like a practice, and the one simple question that reveals whether you have the secure attachment everyone needs.

Robert also walks us through a live exercise — texting someone you’ve been missing, right now — and the surprising ripple effect it tends to create.

Listen Now

• Chase Club (Ad Free)

• Spotify

• Apple Podcasts

🖐 5 BIG IDEAS

1. Relationship Satisfaction Was the Strongest Predictor of Who Thrives at 80

When Harvard researchers looked back at people at 50 to predict who’d be happy and healthy at 80, they expected cholesterol and blood pressure to win. They didn’t. Relationship satisfaction did — the strongest predictor they found, stronger than the biometrics they were sure would top the list.

That doesn’t mean diet and exercise don’t matter — Dr. Waldinger is clear that no one has ever rigorously compared the two. But it does mean loneliness carries real weight: one estimate puts chronic social isolation on par with smoking half a pack of cigarettes a day.

2. Social Fitness Requires Active Practice

We don’t stumble into great relationships any more than we stumble into great physical health. Dr. Waldinger introduces the idea of “social fitness” — treating relationships like a practice, not a given. Good friendships wither from neglect. What once seemed permanent requires ongoing attention.

The parallel to physical fitness is intentional: you don’t go to the gym once and declare yourself done. The same logic applies to the relationships that matter most. Small, consistent choices — a text, a meal, a real conversation — compound into something durable.

3. The Mendoza Line: Secure Attachment

You don’t need dozens of deep relationships to be healthy. The real question is simpler: who could you call in the middle of the night if you were sick or scared? If you can name someone — someone who truly has your back — you have what researchers call “secure attachment.”

This is the floor, not the ceiling. Introverts may thrive with one or two close connections. Extroverts may need many. Neither is abnormal. The baseline is: do you have at least one person who would show up?

4. Hedonic vs. Eudaimonic Wellbeing

Happiness isn’t one thing — it’s two. Hedonic wellbeing is moment-to-moment pleasure: the great meal, the beautiful day. Eudaimonic wellbeing is the sense that your life has meaning and purpose. Both matter, but the ratio varies by person.

The clearest example: reading Good Night Moon to your kid for the eighth time isn’t fun (hedonic), but it’s deeply meaningful (eudaimonic). Most people who look back on their lives with regret weren’t chasing the wrong pleasures — they were chasing hedonic wins at the expense of eudaimonic ones.

5. The Judgment Mind Stands Between You and Connection

The greatest barrier to deep relationships — for many people — is judgment: of ourselves and of others. We keep people at arm’s length because we fear being seen as we see ourselves at our worst.

Dr. Waldinger talks about his Zen practice and the staggering number of judgments we make every moment. The antidote isn’t eliminating opinion — it’s noticing the judging mind and stepping outside it. Curiosity replaces comparison: “What would it actually be like to have that?” becomes a more interesting question than “why don’t I have it?”

🤔 3 REFLECTION QUESTIONS

1. Who could you call in the middle of the night if you were scared or sick?

This is the relationship Mendoza Line. If you can name someone immediately, you have the floor — the secure attachment that protects your health. If you can name someone: when did you last invest in that relationship with the same intentionality you invest in your career or training?

2. Where have you been treating relationships as maintenance-free — and what has quietly faded as a result?

We tend to assume good friendships sustain themselves. Dr. Waldinger’s research shows they don’t. Think of one relationship that mattered to you five years ago that you’ve allowed to drift. What would it cost you to reach out this week?

3. How much of your daily energy goes toward hedonic wins vs. eudaimonic ones?

Think about the last week. Where did you spend your discretionary time — on things that felt good in the moment, or on things that deepened your sense of meaning? Where’s your balance right now, and what would you want it to look like?

🎯 1 PRACTICE

Reach out to someone you miss.

Here’s an exercise Dr. Waldinger does with audiences: think of someone you’ve drifted from, someone you’d like to be back in touch with. Then — not tomorrow, not after you finish reading — take out your phone and text them. That’s it.

What happens next isn’t magic. It’s data. The response you get — or the warmth that arrives even in the doing — tells you something real about the connection you have. Dr. Waldinger has watched this happen in auditoriums: hands raised mid-Q&A, people lighting up because someone replied instantly.

Social fitness isn’t built in annual retreats. It’s built in the tiny decisions — this text, this coffee, this honest conversation — made consistently over time. You don’t have to overhaul your social life. You just have to do one thing, today, that you’ve been putting off.

In this conversation, we sit down with Dr. Robert Waldinger, director of the Harvard Study of Adult Development — the longest-running study of adult life ever conducted — to unpack what 85 years of researc…

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We all want to kick-ass into our 90s. Nobody is raising their hands for twenty years of doctor’s visits and endless medications and those walkers with tennis balls on the feet. The challenge, really, is the how.

How do we avoid becoming a burden? How do we stack the odds in favor of vitality and viability? How do we, as the British-American anthropologist Ashley Montagu once said, die young, as late as possible?

In pursuit of answers, it can be easy to stay up in the clouds. To read the books and listen to the pods and follow all the right people on Instagram.

It’s also easy to major in the minors, as our friend EC Synkowski likes to say. To focus on the little things instead of the big things — the supplements instead of the diet, the cold plunges instead of the sleep, the program instead of the consistency.

At the end of the day, though, only one thing creates the opportunity for long-term health: how you spend your time, energy, attention, and money…today. Not what you plan to do tomorrow. Not what you did yesterday. Or what you were supposed to do, or should’ve done, or almost did.

What did you do today?

The further we drift from that singular question, the further we drift from the path that will allow us — with some real dollops of luck along the way — to kick ass into our 90s.

There are no guarantees, of course. No magic health stack eliminates disease or real risk. But there are some best practices that Ben and I have talked about plenty before. Call them whatever you want — first principles, non-negotiables, keystone habits, must-do’s, essentials, big rocks — but just make sure you call on them often.

Your list might differ, of course, but perhaps this list of 10 will help spark your own list of daily actions, across each of the Five Factors of Health:

💪🏾 Train

1. Get through a full range of motion

You need to maintain the mobility you were born with. That means working your hips and shoulders - the two joints that matter most.

Can you squat below parallel with your heels on the ground? Can you get your arms completely overhead without your rib cage flaring open?

If not, that’s your daily work. Stretch, do yoga, use Crossover Symmetry, hit up GoWOD - whatever it takes to preserve that range of motion.

2. Do something that gets you out of breath

Some sort of higher-intensity aerobic activity. This trains your metabolic system, your aerobic capacity, and your respiratory health. All critical for aging well.

3. Build strength

You need to preserve muscle. As you age, muscle loss is one of the biggest threats to your functionality and independence.

🍏 Eat

4. Avoid ultra-processed foods

This sounds obvious, but we’d all be surprised at how much ultra-processed food we actually eat.

Lightly processed is fine — canned tuna, cold cuts, that kind of thing. But the Doritos, the cookies, the stuff where you can’t identify what it originally was? That’s what you need to cut out.

💡 Think

5. Recognize your triggers in real time

This is the real work. Not journaling, not meditating — though those are practice for this.

Your mind tends to default to one of three states. Most of us spend most of our time fragmented — scattered, replaying an awkward conversation, running through tomorrow’s to-do list, half-thinking about five things at once, none of which is the thing actually in front of you.

A more elevated state is focus — attention on one single thing. And focus is the gateway to flow, the state where your best performances happen. Fragmented, focused, flow: that’s the spectrum. Meditation, journaling, breath work, prayer, time in nature — all of it is really just practice for the same underlying skill, which is noticing when you’ve drifted into fragmentation and pulling yourself back toward focus.

Can you feel it happening when something triggers you? When you’re getting knocked off center? Until you can recognize yourself being triggered in the moment, you haven’t really done the work yet.

Everything else is just preparation for this.

6. Never whine, never complain, never make excuses

Ben’s been chanting this one for as long as I’ve known him (and probably much longer than that).

Complaining and blaming keep you fragmented — they’re the mental equivalent of standing still. The goal is to move from fragmented to focused, and you can’t do that if you’re constantly making excuses for your circumstances.

🛌 Sleep

7. Get 8-9 hours of sleep

Not 7. Not “in bed for 8 hours.” Actual sleep - 8 to 9 hours.

If you wear a sleep tracker, you know your actual sleep time is usually about an hour less than your time in bed. So if you want 8 hours of sleep, you need to be in bed for 9.

8. Start your bedtime routine right after dinner

Two things tend to eat into that window without you noticing: caffeine too late in the day, and screens too close to bed.

Caffeine’s half-life is different for everyone, but for all of us, drinking it in the afternoon has some detrimental effect on sleep. And once dinner’s over, it’s easy to flip on the TV or start scrolling — and lose two and a half hours without realizing it. Suddenly it’s 10:30, and you’re just starting to wind down.

If you want 8-9 hours of actual sleep, protect that window. Start winding down as soon as dinner is done — reading, a walk, whatever gets you there earlier than you think you need to.

🤝🏽 Connect

9. Feel what they feel

The connect factor is about relationships with others, with yourself, and with nature. Of those, relationships with others might be the most important.

To build deeper, more meaningful connections, you want to try and feel what other people are feeling. Not to judge them. Not to immediately label what they’re going through.

Just try to understand. Try to get inside their experience.

10. Don’t judge

This applies to others and to yourself.

Instead of jumping straight to “you’re wrong” or “I’m stupid,” transfer that energy into trying to understand. Understand the other person, the moment, the situation.

Reduce judgment wherever you can. That’s where real connection lives.

A Parting Thought

None of these require you to be perfect. We’re not fans of absolutes — you don’t need to do these things 100% of the time to see benefits.

But if you can hit most of these most days? You’re going to be in really good shape for a really long time. And that’s the whole point.

(If you want a simple way to actually track whether you’re hitting these day-to-day, week-to-week, this is exactly the problem I built ChaseTracker to solve. You don’t need the app to put any of this into practice — but it’s been the single biggest thing keeping me from drifting from these kinds of practices.)

There’s a version of parenting — of leadership, really — that believes if we explain the right things clearly enough, the people we love will do them.

We teach our kids about nutrition and they reach for the chips anyway. We tell them to be patient and they slam the door anyway. We give the speech and wonder why nothi…

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You’ve been calling it loyalty. But look closer.

Loyalty is what you feel when you genuinely want to stay because of what the relationship gives you. It’s rooted in choice — an active decision you make because the connection serves you and the people you care about.

Guilt is different. Guilt is a feeling that shows up …

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Every tiger starts as a kitten.

Our buddy Jamison borrowed that image from a friend, and it names something we rarely see in the moment, only in hindsight.

When we’re young — or overwhelmed, or in pain — we reach for what’s available. Food. Distraction. The path of least resistance. It doesn’t feel like a problem. In fact…

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Every Monday, we send out a short Daily Chase essay built off an idea we’ve explored in our most recent episode — a single thought or idea worth starting your day with.

If you’d like to read more of these, you can find them here.

Most of us understand what physical training looks like.

You show up. You do the work. You do it again tomorrow. Over years, the body adapts.

Annie Thorisdottir spent 15 seasons doing exactly that at the CrossFit Games — training rope climbs, snatches, and everything in between until her body could do things most people’s never will.

But according to our friend Christine Bald, who spent five years co-writing Annie’s biography, that’s not actually what made Annie who she is. The whole time, Annie was training something else with the same discipline: her character.

Every time Annie asked for help instead of white-knuckling it alone — that’s a rep. Every time she responded to a setback with action instead of excuses — rep. Every time she celebrated a younger athlete’s success instead of feeling threatened by it — rep. Every time she stayed curious enough, in her 15th season, to keep learning something new — rep.

These reps didn’t feel like training. They felt like ordinary moments. But they compounded.

The Annie who shows up on the podium — calm under pressure, generous in success, resilient after failure — wasn’t assembled there. She was built in a thousand quiet moments nobody saw, long before anyone was watching.

We don’t become who we are in the big moments. We become who we are in the small ones, and then we find out who that is when the big moment arrives.

So the question isn’t whether your character is in good shape. It’s whether you’re training it — the way Annie did, one unremarkable rep at a time.

Show up for the ordinary moments until they create extraordinary ones.

That’s the work.

🎧 In This Episode

We sit down with Annie Thorisdottir — 15-season CrossFit Games veteran and two-time Fittest Woman on Earth — and Christine Bald, co-writer of her new biography Iceland Annie: The Evolution of a CrossFit Games Legend, five years in the making.

Together, they unpack what actually built Annie’s career: the private work most people never see, the character trained alongside the fitness, and the collaboration that made the book possible.

You’ll learn why character — humility, resilience, generosity, curiosity — has to be trained the same way fitness is: in private, repeatedly, without immediate reward. And you’ll hear why obsession, aimed at progress instead of outcome, becomes fuel rather than a threat.

Listen Now

• Chase Club (Ad Free)

• Spotify

• Apple Podcasts

🖐 5 BIG IDEAS

1. You Don’t Just Train Fitness. You Train Character.

Christine names it clearly in this conversation: Annie wasn’t just training rope climbs and snatches in private. She was training humility — the willingness to ask for help. Resilience — the ability to respond to setbacks with action instead of excuses. Generosity — the mental freedom to celebrate a younger athlete’s success. Curiosity — staying open to learning in her 15th season.

These are not soft skills. They are practiced behaviors, developed through repetition, in private, without an audience. The character that shows up on the podium is the same character that was being built long before anyone was watching.

2. Consistency Is Unglamorous By Design.

Steph Curry shoots 500 shots every single day. Annie has had a six-pack since she was seven — not because of genetics, but because she started working at seven and never stopped. The discipline behind elite performance is, by design, invisible to anyone who hasn’t lived it.

What most of us see is the CrossFit Games weekend — Annie at peak shape, performing at peak capacity. What we don’t see is every other day of every other week of every other year. The compounding effect of unremarkable days, done well, is the most underrated force in human performance.

3. Obsession Is Fuel — Control the Throttle.

Annie describes being obsessed with progress: always hunting the next increment, always finding something to improve. Christine acknowledges that ADHD means when she finds something interesting, she excavates it completely. Both credit obsession as a primary driver of their success.

But both note its limits. If a bad training day becomes a bad life, the obsession starts to pull you under instead of forward. The goal isn’t to eliminate obsession — it’s to direct it toward progress rather than outcome. Obsessed with getting better: yes. Obsessed with a single result: dangerous.

4. Think Only About the Next Event.

Annie describes competing at the CrossFit Games after her heat stroke experience, fixated on the long run event scheduled for Saturday morning — two events before it happened. Her coaches had to keep pulling her back: this event, not that one.

The same principle applied when Christine was writing the book. All 480 pages at once was paralyzing. One chapter at a time was manageable. The military teaches the same thing: focus only on the mission in front of you. Get through it. Then move to the next one. Present-moment focus is not passive — it’s an active discipline, practiced under pressure.

5. The Right Collaborator Raises the Ceiling.

Annie was unwilling to write this book with anyone other than Christine — not because Christine was the most credentialed, but because she was the right fit. Someone who knew CrossFit deeply, had proven herself on the children’s book, and whose values aligned with Annie’s. Same held with her training partnerships, coaches, and sports psychiatrist.

The right collaboration doesn’t just add skills. It raises the ceiling. And the way you find the right collaborators is by knowing your own values clearly enough to recognize theirs.

🤔 3 REFLECTION QUESTIONS

1. Where in your life are you only seeing other people’s public moments — and using them to measure your private effort?

It’s easy to see Annie on the podium and think you understand what it took. It’s easy to see Christine’s books on a shelf and think the work came naturally. Where are you looking at someone else’s visible wins and drawing unfair conclusions about your own invisible effort? What would it look like to ask: what is this person actually doing in private that I’m not seeing?

2. What are you training in private that has nothing to do with a physical skill?

Annie was training humility, resilience, generosity, curiosity. Christine was training the capacity to prepare for projects that might not materialize. What character trait do you most need to develop right now — and what does a private training session for that actually look like in your week?

3. Where are you letting your mind run ahead to the hard future thing instead of staying present with the current one?

Annie spent part of the 2021 Games fixated on a long run event she hadn’t reached yet — and it was costing her. Where in your life are you compromising your present performance by dreading something that hasn’t happened yet? What would it feel like to practice returning to the mission in front of you?

🎯 1 PRACTICE

Train one character rep this week.

Not a physical rep. A character rep. Pick one trait — patience, humility, resilience, generosity — that you know you need to develop, and identify one specific situation this week where you’re likely to be tested on it.

Before the situation, set the intention: This is where I practice. During it, notice when you want to take the easier path — the defensive response, the retreat, the complaint — and choose differently. After, note what happened. Not as a performance review. As a data point.

Annie didn’t become a resilient competitor by accident. She practiced resilience in small moments, over years. The same is available to any of us. One rep at a time.

Annie Thorisdottir and her co-writer Christine Bald join Patrick to discuss their new book, Iceland Annie: The Evolution of a CrossFit Games Legend — five years in the making and built on a prologue Christine wrote before Annie ever agreed to write it.

You’ll hear why Annie…

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You can invest your money in two ways.

The first: find the hottest fund manager, the one averaging 62% annual returns. Double your money every single year for two decades. It sounds like the obvious choice.

The second: be like Warren Buffett. Average 22% annually, but do it for 60 years.

Buffett wins. It’s not even clo…

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We’ve been taught to talk about mental struggles as possessions.

“I have anxiety.” “I have depression.” “I have ADHD.”

The language sounds clinical. It sounds honest. It sounds like we’re being real about what’s going on.

Our friend Chris Irwin points out a problem with that, though: every time we say “I have,” we te…

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We spend a lot of time worrying about whether our kids will be behind. Behind in math. Behind in sports. Behind in the social skills that a particular activity is supposed to develop. Behind the kids whose parents said yes to everything.

Kim John Payne has been doing this work for over thirty years. He has seen what happe…

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Every Monday, we send out a short Daily Chase essay built off an idea we’ve explored in a recent episode — a single thought or idea worth starting your day with.

If you’d like to read more of these, you can find them here.

It’s worth asking ourselves if we might be training ourselves for unhappiness.

Not on purpose, of course, and not in some dramatic fashion. But training ourselves, consistently, nonetheless.

Every time we optimize for fast and convenient — the infinite, time-sucking scroll, the expectations of next-day delivery, the TL;DRifcation of everything — we’re training our nervous system to expect immediate return.

And then we wonder why the things that actually matter feel so hard and so far away. But it’s not a mystery. The important things don’t abide by the laws of convenience culture.

Health requires consistency, not quick fixes. Relationships require presence, not quick texts. Wealth requires patience, not quick profits. Purpose requires persistence, not quick wins.

If we’re not careful, we’ll accidentally train ourselves to seek satisfaction in only the inherently unsatisfying. We’ll keep searching but never get any closer to the destination.

We can’t change convenience culture, but we can build emotional immunity to the many distractions it offers that stand in the way of our actual happiness. We can give them less of our time, energy, attention, and money.

We do that by deliberately choosing the slow thing. The effortful thing. The thing that requires us to show up again tomorrow, again the day after, and again the day after that. We do that by creating useful friction — not because it's some noble task, but because it’s the only thing that actually works.

As I mentioned in yesterday’s episode (Chase Club | Apple Pods | Spotify | YouTube), I’m inviting you to join me in a 21-Day Happiness Challenge. It’s kicking off on Monday.

The short version: for 21 days, we’re going to practice noticing the abundance that’s already here — not by chasing more, but by seeing what’s already good, including the enormous, invisible list of bad things that simply aren’t in your life right now.

It’s one short practice per day, just a few minutes of attention, all of it built around five interlocking pillars:

🙏 Gratitude Practice — actively recognizing what’s good

🔄 Perspective Shifting — moving from lack to abundance thinking

👁️ Present Awareness — noticing the moment you’re actually in

🌱 Contentment Building — finding satisfaction in current circumstances

🤝 Connection & Sharing — happiness through people

The goal is to train your attention to see what’s already good — including all the bad things that are quietly, wonderfully absent from your life right now.

How to join me:

Option 1 — Inside the ChaseTracker app

I’ve recently rebuilt the app to put challenges like this one front and center. (More about that in a recent episode.)

Once you get in there, head to the new Challenge Hub, tap “Count Me In,” and each day’s task will show up right on your dashboard — right where you log your key actions.

Option 2 — DIY with the full 21 days

All 21 days of content are below. No app required. Grab a notebook, your notes app, a sticky note — whatever works — and just show up each day with the day’s task.

Option 3 — The Simplified version

Don’t want to track all 21 prompts? No problem!

Here’s the version I talked about in the episode: Every evening for 21 days, just ask and answer one question: What’s something I don’t want that I don’t have?

That’s it. A notebook. One question. 21 days. (You’d be surprised how powerful asking yourself the same question on repeat is — you’ll force your mind to find real answers by first getting it to run through the full list of easy answers.)

And remember: Join me on Fridays for the Chase Club Chat Club.

Each Friday throughout the challenge, I’ll be dropping into the chat with something extra — a resource, a reflection, a conversation starter related to that week’s theme.

It’s the best place to share how things are going, ask questions, and connect with everyone else doing this alongside you.

If you don’t already have it, download the Substack app here — that’s where all the Chase Club Chat Club conversations happen.

Alright — the full 21 days are below. Save this email. Use it whenever and however you need it.

Let’s go.

🤙 Patrick

THE 21-DAY HAPPINESS CHALLENGE

Happiness is often misunderstood. We spend most of our energy focused on what we want but don’t have — and almost no time recognizing the enormous number of things we don’t want and don’t have. This challenge doesn’t ask you to manufacture gratitude. It asks you to notice what’s already here — the good that’s present, and the bad that’s quietly absent.

⚡ WEEK 1: AWARENESS

This week, the goal is to start noticing where your attention actually lives.

Day 1 — Gratitude Practice

Write down 5 things you don’t want that you don’t have. Not what you’re grateful to have — what you’re grateful to be without. Illness. Conflict. Financial ruin. Loneliness. Loss.

Why this matters: Most gratitude practices focus on what you have. This one focuses on what’s absent. The list of bad things that aren’t in your life right now is long — and almost completely invisible. Making it visible changes things.

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Things are going great. You’re moving through the day, pockets full of rainbows and thoughts full of puppies. Then something knocks you off center — a comment, an unexpected turn of events, a delay that shouldn’t matter.

That moment isn’t a failure. It’s the gym.

Every time something knocks you sideways…

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