Do a one-minute morning workout

No preludes. Divide the minute into 4—6 segments of 10—15 seconds and assign an exercise to each segment. Start with some warm-up stretches. You don’t have to look like TV or YouTube aerobics stars; you just need to release pleasure hormones. Let the exercises be lazy and clumsy at first. That’s how it should be. Can’t reach your socks with your fingers? You don’t need to. Managed only a few squats and fell on your side? Oh well. Laugh and move on to the next exercise.

If you haven’t moved much in years and your legs hurt even after a trip to the store, a minute may be too much. Then do half a minute. If you start breathing heavily, that’s good. Your body is starting to work. Sit down, rest, and enjoy the feeling of your muscles working. You don’t need to be exhausted.

Let your body wake up. Don’t exercise immediately after getting out of bed. Choose a time after using the bathroom and before eating. Drink at least a glass of water before exercising.

Get used to exercising for 3—9 weeks. During this time, it’s better to exercise more often rather than longer.

People are different, and everyone forms habits differently. For most, nine weeks is enough. Get your brain hooked on the pleasure hormones from exercise and overcoming challenges. Don’t try to schedule increases in workout length. Listen to your body; it will tell you when it wants longer and when even half a minute is enough. Don’t force it, or you’ll ruin everything and quit. Your body might just be in a bad mood today. Yesterday you enjoyed 3 minutes; today you’re tired after half a minute? That happens. Stop, because your interests are what matter here, not pretty reports to no one. You are royalty, not a slave to production charts with the slogan “Catch up and surpass.”

Your Majesty has the right to be out of shape today, and it doesn’t have to care about the crowd’s disapproving murmurs that you’ve feared all your life. You rule here. Respect yourself, not other people’s standards and achievements.

But you still need to start morning exercises. At least do one squat.

In half a minute, you’ll know whether you want to exercise longer or shorter today. Contraindication: illness. Girls, it’s up to you whether to exercise during your period.

And what is the prayer beads for?

There’s no magic or mysticism involved. It’s a convenient tool for repeating the same phrases. Monks use it for mantras and prayers to stay focused. We need it to reprogram the subconscious. It’s a simple method. Even advertisers use it to implant slogans in your subconscious. For years, we’ve been bombarded with the same ad messages. Despite our disdain, we still buy their products.

Advertising is deliberately designed to be simple and childlike. It’s not targeting you directly, but rather your inner child. Your subconscious mind determines which habits control you, including your shopping behaviors. You don’t make these decisions consciously.

This is how you can bypass the filter of consciousness: it filters one-off phrases and doesn’t allow them into the subconscious. You need to repeat your settings for months, and then your subconscious child will accept them as a guide to action. We have six months for this. The younger a person is, the less time they need.

However, the mobile app sets a maximum of 175 days.

The main thing is a well-formed phrase that the subconscious cannot interpret differently or circumvent.

If the phrase is “I want to quit smoking” instead of “I don’t smoke,” you will continue to want to quit smoking. Likewise with “I quit smoking”: you’ll never stop and will “quit” endlessly. Don’t get bogged down in nuances. For example: “Instead of cutting my skin, I’m talented at math” still leaves other ways to hurt yourself – like pills. Replace “Instead of cutting” with “Instead of hurting myself.” You don’t need to list junk foods if you want to lose weight. Your brain will choose the ways to reach the end goal. Identify the end goal. Mistake: “I don’t eat cakes and potato chips.” Correct: “I live a long and happy life with <the full name of the person you love>.”

What you replace a bad habit with should be in real time, as if it were already true.

Incorrect:

• I want to learn to play the guitar

• I will learn to play the guitar

• I am learning to play the guitar

• I will play the guitar

• I will win a guitar competition

Correct:

• I can play the guitar

• I’m an excellent guitar player

• I won a guitar competition

In the world where you work with the subconscious, there is no one-dimensional flow of time. It’s like starting to count 1, 2, 3, 4… and thinking that 7, 8, or 9 don’t exist yet.

Or imagine cards numbered 1 to 9 on a table, and you’re counting them in order. The cards with numbers 7, 8, and 9 also exist, and you know it. However, your attention is currently on the card with number 3, because that’s the current step. It would be illogical to think you don’t know whether 6, 7, and 8 exist. They do. You can’t think they’ll appear later or might not appear at all. That’s not true. Here they are:

Use this model: “Instead of smoking, I play the guitar perfectly.” It’s very hard to make a mistake with this.

The world where you live without your hated habit already exists, along with other worlds. Neopsychotechnology will guide you to the right world like Ariadne’s thread.

And don’t mention your body weight in your phrases, because muscle weighs more than fat. You can become slimmer while gaining muscle mass. Don’t get creative if you don’t know much about anatomy, physiology, or nutrition. Stop blaming the scale for weight increases. Just focus on building muscle instead of fat. Your weight may rise, but you’ll lose fat and your body will become leaner.

Why shouldn’t the prayer beads be too long? Why is wood better?

For the same reason you shouldn’t exercise for more than a minute: the prayer beads shouldn’t bore or annoy you. One round shouldn’t cause boredom or finger fatigue. Your fingers get tired the first time? The prayer beads annoy your subconscious right away? Then it will just lie in your bag or on your nightstand-especially if your fingers hurt later. So, for the first week, don’t do more than one round. And only a couple of times a day: in the morning when you wake, and in the evening before bed. A minute or two is enough. Therefore, the circle shouldn’t have 108 beads: that’s a surefire way to annoy the child in your head.

Wooden rosaries don’t make as much noise as stone ones. And wooden beads aren’t so cold to handle outdoors in winter. You’ll soon be carrying them with you. A normal prayer beads is shown in the photo at the very beginning of Chapter 2.

The smartphone app uses simple games instead of prayer beads and limits game time.

Chapter 3. What should you prepare for after starting the procedures?

The subconscious punishes disobedience. You have re-persuaded it about what is good and what is bad – now it expects you to behave accordingly. It also works when you understand you’re wrong and doing harm. According to natural law, evil should not win, otherwise life in the Universe will perish. That’s why Nazis, fascists, scoundrels, and other adherents of destructiveness cannot win in principle: their subconscious will interfere, always lowering their capabilities below those of people who disagree with them. They will always be weaker, dumber, and less steadfast than the forces of good. They can win a battle, but not a war.

– Tell me, American, what is power? I think power lies in the truth. Whoever is right is stronger.

Therefore, when you ignore the command to stop, you start feeling unwell and becoming unlucky. In the case of overeating, it works like this:

1. Out of habit, you’ve piled up a mountain of treats.

2. When your brain calculates that you’ve had enough, your subconscious says: stop.

3. But it’s unusual for you. You’ve always eaten more before working with your subconscious. And you want to. It’s tasty.

4. You need to make a choice. Stop.

This is how you train your luck. Not random luck like winning the lottery, but the luck of making the right decisions.

Esoterics call it karma, but in fact you punish yourself for weakness and meanness. You’re punished by the little child you once were. This child can’t be bribed or fooled with excuses, and understands good and evil at a pre-conceptual level.

This child knows you better than anyone, and will find plenty of worthy ways to punish you. Don’t be surprised; listen to the warnings. You have half a plate left and feel the command “enough”? Stop eating. You feel that this time you can do without a cigarette – there’s no nicotine withdrawal yet – and you can either smoke out of boredom or choose not to smoke – you know the right decision. It’s better to play with the prayer beads or tap in the app.

When you listen to your subconscious, it feels good. You will feel it.

Basics

Chapter 4. Getting started

What will we do?

1. Work with the prayer beads in the morning and in the evening before bedtime for about one to two minutes. Or only in the evening before bedtime. Or play in the app according to your schedule.

2. Morning exercises – 1 minute. Once you get used to them in the morning, you can spend a minute on them at work every hour.

3. Children’s meditation before bedtime – 5 minutes. The app will even tell you what to do and show it visually. Enter, switch, exit. Or stay. You’ll wake up in the right place in the morning anyway. Information about where you enter and what you switch is in the “Basics” section.

Working with rosaries

Rules:

1. Come up with a competent phrase. By default, use: “Instead of overeating (smoking, kleptomania, alcoholism, your problem) I write brilliant novels (study higher mathematics, run a successful business, beautifully paint plates, your solution).”

2. Say the phrase silently. Not out loud and without moving your lips.

3. After saying your phrase to yourself once, move one bead. Handle the beads however you like and ignore any religious advice.

4. You shouldn’t get bored or have tired fingers on the first try. You don’t even have to complete a full circle.

5. For the first few weeks, keep the prayer beads on the bedside table. Before sleep, you can use it for meditation. In the morning, you can repeat your mantra while lying in bed. If you need the bathroom, take the prayer beads and use it while sitting on the toilet. The same applies to the app.

By the way, the bathroom and toilet enhance the effect. I don’t know about the shower.

Have you brushed your teeth? Consider yourself awake enough. Drink water and you can spend a minute charging up. If you have honey and lemon, add a little to the water. A spoon per liter is enough. The water shouldn’t be too sour or sweet. Know the measure.