3 things to quit in 2023

written by Philip Stefanov  |  DECEMBER 27, 2022

As we wrap up 2022 in hopes of a better and brighter new year, I decided to do something different from what we traditionally see.

Instead of making suggestions for things to add to your life, I’ve put together a list of three things you should quit to be happier, fitter, and more fulfilled.

Let’s review.

1. Comparing Yourself to Others

We are social creatures, and we feel the need to know where we fall in the hierarchy––when compared to our family, friends, and society as a whole.

But how we see ourselves, especially in relation to others, can have a massive impact on our beliefs, expectations, effort, and results in and out of the gym.

The problem is that we often spend too much time comparing ourselves to others instead of spending our energy productively. As a result, we feel bad about ourselves and struggle to get motivated.

So, the first thing you should try quitting (or at least minimizing) in 2023 is the tendency to compare yourself to others. Stop wasting your time on social media, and don’t obsess over other people’s pursuits and achievements.

Your tasks are to do what’s required to get closer to your goals and monitor your progress. If you’re going to compare yourself to someone, make that person yourself. Look at where you were last week, last month, or even last year. Are you better off today?

In case you're interested, I have an entire blog post on the topic.

2. Improvising

The second thing to quit in 2023 is somewhat vague and a bit subjective but essential nonetheless.

Improvising means creating something spontaneously, often with little preparation or planning, which isn’t necessarily bad. For example, if you’re on the road, the closest gym is miles away, and you want a quick workout, improvising can help.

Similarly, improvising can help if you have to eat a meal outside and cannot track your calories.

The problem is that improvising too much means you lack a clear action plan. As a result, it is more difficult to track your progress and make the necessary adjustments.

For example, if you don’t have a structured training plan, how do you know if you’re doing enough sets for each muscle group and making actual progress? Similarly, how do you know when to make adjustments, and what factors do you consider to determine if what you’re doing works?

One of the best changes you can make in the upcoming year is to set actionable plans for your goals. For example, if one goal is fat loss, don’t be vague. Put together a training plan and calculate your calorie and protein needs.

Be diligent, make the necessary adjustments, and you will be more efficient.

3. Staring At a Screen Before Bed

Watching a movie or scrolling on social media before hitting the sack might not seem like a big deal, but it can be.

Staring at a screen can disrupt your sleep, which affects your health, well-being, and fitness outcomes. Good sleep makes you feel better, contributes to sharper cognitive function, aids fat loss, and promotes muscle gain.

An experiment I’ve been running for the last four months is avoiding any screens (computer, phone, TV, etc.) within an hour of going to bed. While highly subjective, that change has helped me fall asleep more quickly and feel more rested during the day.

Good activities to consider before going to bed include:

  • Taking a shower or bath
  • Read a few pages of a good book
  • Talk with your significant other
  • Stretch your muscles
  • Meditate for a few minutes

Thank you for taking the time. Until next year,


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