Health & Wellness
Level-4 Self-Talk
(“I am”)
This is the most effective kind of self-talk we can use. Level 4 is the kind of self-talk that is most needed. It is at this level that you are painting a completed new picture of yourself, the way you really want to be, handing the picture over to your subconscious, and saying, “This is the ME I want you to create. Forget all that bad programming I gave you in the past, this is your new program. Now let’s go to work.”
Level 4 self-talk is characterized by the words, “I am…”
“I am organized and in control of my life. I am a winner. I am healthy, energetic, enthusiastic, and I’m going for it. Nothing can stop me now. I like who I am. I am in tune, on top and in touch, and going for it. I have determination, drive, and self-belief. I am living the life I choose, and I choose what’s right.”
“I do everything I need to do when I need to do it. I enjoy getting things done, and I enjoy doing things on time and in just the right way.”
By stating your self-talk in the present tense, you’re not trying to kid yourself, or tell yourself something that isn’t true. What you’re doing is giving your brain a completed picture of the task. In essence you’re saying, “This is who I choose to be. This is who I want you to help me become.”
Instead of saying, “I can never remember names,” the Level 4 self-talker automatically says, “I have a great memory. People are important to me, and I am able to remember any name I choose to remember, anytime I want.”
Level 4 self-talk is the positive self talk that inspires, encourages, urges, and implores. It tunes our hearts, touches our hopes, and paints in the pictures that color our dreams. It excites, demands, and pushes us forward. It strengthens the armor or our spirit and hardens the steel of our determination. It is the kind of self-talk that stirs us to action, fills us up with self-belief, and plants our feet firmly on the solid bedrock of success.
“I am a winner! I believe in myself. I respect myself and I like who I am. I have made the decision to be a winner"
From the book - What to Say When You Talk to Your Self - by Shad Helmstetter
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Applying the Pareto Principle (80/20 Rule) to improving mental health means identifying the 20% of activities that yield 80% of the positive results.
Mental health is multifaceted, and effectiveness can vary by individual, but based on psychological research, neuroscience, and clinical practice, here's a prioritized list of high-leverage actions that tend to yield the greatest benefits for most people:
🔑 Top 20%: The High-Impact Core
1. Sleep (Quantity + Quality)
Why it matters: Poor sleep worsens anxiety, mood regulation, and cognition leading to poor trading decisions.
What to do:
Aim for 7–9 hours/night.
Maintain a regular sleep-wake cycle.
Avoid screens, caffeine, and heavy meals before bed.
My Sleep Situation: I trade Asian Open at 5 PM and London Open at 1 AM. I’m normally asleep by 3 AM and awake by 10 AM.
2. Regular Physical Activity
Why it matters: Exercise increases endorphins, reduces stress hormones, improves brain plasticity, and alleviates symptoms of depression and anxiety.
What to do:
30 minutes of moderate activity (e.g. brisk walking) 5x/week.
Bonus: Resistance training 2x/week for mood and cognitive health.
3. Social Connection
Why it matters: Loneliness is a stronger predictor of mental illness than smoking or obesity. Human brains are wired for connection.
What to do:
Prioritize meaningful conversations.
Spend time with emotionally supportive people.
Regularly engage in community or group activities (even online counts).
Does spending time with them leave you feeling exhausted or fulfilled?
4. Mindfulness or Meditation
Why it matters: Trains the mind to regulate emotions, increase focus, and cut out overthinking.
What to do:
10–20 minutes/day of focused breathing or mindfulness meditation.
Apps like Headspace, Waking Up, or Insight Timer can help.
🛠️ Supportive 80%
These matter, but may have more variable returns depending on your context or can act as amplifiers to the core habits:
Diet: A Mediterranean-style diet (rich in omega-3s, fiber, low sugar) supports mood, but changes are gradual.
Therapy/Coaching: Especially effective when paired with self-awareness and effort. CBT is evidence-based for depression and anxiety.
Journaling/Gratitude practice: Helps with perspective and emotional processing.
Prayer or Spiritual Practice: If meaningful to you, this can be grounding, promote hope, and foster community.
Sunlight/Nature Exposure: Even 10–15 minutes/day improves mood and circadian rhythm.
Limiting Digital Overload: Reducing social media or news consumption can dramatically cut anxiety and improve focus.
Potential lifestyle problems with trading:
Isolation
Overtrading
Trade Addiction
Unbalanced Lifestyle
Solutions:
Yoga
Good food
More income
More capital
Healthy Habits
Better discipline
More fulfilling life
Socializing with good people