The Golden Habit System - Build Sustainable Habit Systems with Aristotle and AI
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Enjoy.
Table of Contents
Introduction
Section 1: Know Thyself
Self-Moderation is Ancient Wisdom
Why Generic Advice Isn’t Practical
Your Starting Point
The Key to Sustainable Habits
Your First Self-Assessment
Section 2: The Modern Vice Paradox
The Tyranny of Unrealistic Standards
The Myth of Universal Solutions
Your Unique Relationship with Habits and Vices
Reset: Finding Your True Baseline
Section 3: The Golden Mean: Personalized Moderation
Aristotle’s Golden Mean
Deficiency <- Sustainability -> Excess
The Golden Habit Framework
Adjust Your Expectations
How to Deal with Setbacks
Adjusting for Life Seasons
A Framework for Adjusting Expectations
Section 4: Using Aristotle with AI
Using AI as Your Personalized Reflection Tool
Prompt: Personal Golden Mean Analysis
Tips for Honest Self-Reporting
Habit Stacking
Conclusion
Progress For Life
Challenging Yourself vs. Exceeding Personal Limits
Build an Authentic Relationship with Yourself
Your Next Steps
We are what we repeatedly do.
Excellence, then, is not an act, but a habit.
Aristotle
The Golden Habit System - Build Personalized Habit Systems with Aristotle and AI
Introduction
Life is a collection of habits, which is why you might not be achieving your goals.
Throughout my entire life, I always believed success required one thing: work harder and longer than everyone else. I was completely obsessed with putting in the hours, so much so that I was drained all the time.
Each morning began with a stale coffee that quickly went cold as I struggled to keep my eyes open. Sitting at my desk for 6 hours was the norm. The time would melt away, slowly, as my daunting 12,000 word thesis loomed over my head. And this is just the start of the day.
I would hit the gym 4 days a week along with 4 jiu-jitsu sessions on top of that.
I tried to read and study for 90 minute time-blocks, because that's what everyone told me to do, both in-person and online.
I wanted to read and write about the greatest works of literature. I had an immense reading list to work through, along with a daily writing goal of 2000 words (on top of my college workload).
I had so many goals. Get a first in college; get my jiu-jitsu blue belt; bench 100kg; read one book a week; become a writer. No matter how hard I tried, I never moved towards a single one of these goals. I was always putting in so much effort and getting no results back. I would do good Monday, Tuesday, then Wednesday would come and I'd burn out, needing lots of recovery for the rest of the week, only to go again next Monday and repeat the process.
It was too much.
Then, I encountered Aristotle's The Nicomachean Ethics, and everything changed. I made just one change to my life. Just one. But it happened to be the greatest lesson I have ever learnt about myself, and life for that matter.
The change was this: I'm only allowed to do college work for one hour a day.
That's it. It's the only change I made, and I knew I could implement it daily without failure. Why? Upon studying how much "work" I was actually doing within my 6 hour college work sessions, I was in fact only getting about 3 hours of work done a week. If I was capable of doing "6 hours of college work" a day, I knew I could do 1 hour a day, everyday, for the next month. I had studied my patterns and created realistic expectations for myself.
To my surprise, all with just some basic arithmetic, I ended up doing more in one month than I had ever done in an entire year. I went from doing 42 hours, 3 hours in reality, to 7 intense, deliberate hours of deep work a week.
My productivity skyrocketed by over 200%, and I gained 35 hours across the week to do other things I wanted to do. I completed my college assignments over a month early in my final-year semester, and got the best grades I had ever received over my 3 years in college. I was shocked.
I had discovered my personal "mean" - my optimal point of sustainability within that domain (ex: college work). I began to apply this concept to other areas of my life:
I did 2 lifting sessions a week instead of 4, with nearly half the volume (sets) I would usually do in a session
I focused on doing jiu-jitsu 3 times a week, because from looking at my Google calendar, this seemed to be a consistent pattern in my training. Thus, I knew I could do 3 sessions a week without failure
I changed my writing habit from 2000 words a day to 30 minutes in the morning
I started a reading habit of 2 hours a week, fitting the time into my schedule whenever I could
Over the course of a 5 week period, my life completely change. This was the lifting progress I made:
Squat: 120kg → 160kg
Bench: 95kg → 110kg
Deadlift: 140kg → 180kg
Bodyweight: 66kg → 69kg
I had never made this much lifting progress in such a short period of time. My jiu-jitsu skills improved because I started focusing on being intentional with my training. I went into each session not trying to work on everything, but just one specific technique. Why? Because I knew that was all that I could handle. I got two-stripes on my blue belt during this time. My writing habit went from 30 minutes a day, to almost 120 minutes. Profound Ideas was born out of this writing habit, and it all started because of a small practice. I went from reading 3 books last year to reading 2 books in 5 weeks. Read that again:
I went from reading 3 books last year to reading 2 books in 5 weeks.
None of this made sense to me.
All I did was learn to set myself up for success by understanding my own personal limits. I abandoned external expectations. I set real standards based off of my own unique self.
Once I had a good idea of what my personal limits were, I finally had an aim. It didn't mean that I was going to hit my targets every week, but at least I had a clearly defined set of targets to aim at. I knew what my personal standards were, and they served as a north star to follow; I was no longer dancing in the dark with my goals and much I should be doing to move towards them.
This is how I came to learn about the ineffectiveness of generic self-help advice, and this wasn't just a problem unique to me; I wasn't alone.
This is why I created this guide.
The problem is this:
You need to stop listening to external expectations, and start understanding your own personal limits and individual needs.
The real solution isn't going to be found in the latest productivity hack or extreme-discipline system. The answer actually lies in the nearly 2300 year old insights from the Greek philosopher Aristotle; and with the help of Artificial Intelligence (along with an explanation as to why most people are using AI incorrectly and how to actually get good outputs from it), you will have your own personalized moderation plan, built for you, for the habits or vices you wish to moderate. The balanced life can be found with Aristotle and AI.
This guide will show you how to:
Define your own personal limits across any domains unique to you, through systematic self-observation
Apply Aristotle's Golden Mean, helping you find a sustainable means of living within any domain, setting you up for long-term success
Use our unique and carefully-constructed AI prompt to accelerate the learning and self-understanding process, and create a personalized moderation plan
Implement a daily/weekly system, that can be adjusted over time, for building long-term change and progress based on who you are, not who you think you should be
Once you've finished reading this guide, you'll realize one thing: - it's all about finding your point of sustainability.
You should be doing a lot less than you think.
Let's begin.
Section 1: "Know Thyself"
Self-Moderation is Ancient Wisdom
Aristotle had the solution 2300 years ago. In The Nicomachean Ethics, an ethical framework for obtaining a "flourishing life," or eudaimonia, Aristotle says that strict rules must not be applied to behaviour. Instead, we must apply general rules, and always consider the context. In other words, you are the context.
The principle to “Know Thyself” originated from the Temple of Apollo at Delphi, an ancient Greek site of great spiritual and historical significance. Aristotle applied this wise principle to his ethics, because he knew that we must understand ourselves, before we make any sort of start in trying to improve ourselves.
This includes understanding our own:
Personal limits
Temperament
Strengths
Weaknesses
Knowing yourself is the beginning of all wisdom.
Aristotle
This isn’t just philosophical nonsense; it's practical psychology. Would you ever try to change something you do not understand?
If you're wanting to improve yourself right now, a part of you obviously believes that you could be better, and thus, change becomes necessary, within a set domain of competence right now. If you didn't believe this, you wouldn't be trying to change anything. Hence, understanding the point at which you are starting your self-improvement journey becomes of utmost importance. You cannot change if you don't know what to change, and how to change things for you.
This guide will change that.
Why Generic Advice Isn't Practical
“You must do sauna and cold plunge for x minutes a week”
“You must get up between 6-8am everyday”
“You can, and must, study for 8 hours everyday. This is what the most successful students do!” (I was told this in school. Genuinely.)
These suggestions mean well, but they fail to consider the individual. No two people have the same lifestyle, life circumstances, needs, and goals.
What about these individual differences?
Chronobiology: Some people are naturally morning people, others perform better later in the day
Psychological capacity: Your ability to resist temptation has personal limits that differ from others
Recovery needs: Your body and mind require individualized restoration periods
Generic advice needs to be tailored to make it your own. We need to get as specific as possible so that we aren't working against your unique nature.
Your Starting Point
It doesn't matter where you're starting from.
This guide is adaptable. It can be specifically suited to where you are at right now.
Some may be recovering from burnout. Others might be stuck in an intense procrastination cycle, where escape feels like an impossibility. Perfection might be overwhelming a select few, paralyzing them with a sense of fearing failure.
Feeling burnt out? Not a problem.
Feeling stuck in an intense cycle of procrastination? Not an issue.
But what if you're the exception. Perfectionism has paralyzed you from making a start anywhere due to an intense fear of failure, and you're so overwhelmed that you feel it's taken over your life!
Don't worry. This guide will work for anyone.
The Key to Sustainable Habits
The first thing you need to do is gather raw, accurate data about yourself. The source of this information is not going to be from The Nicomachean Ethics or Aristotle; neither will it be from self-improvement Instagram posts, or self-help blogs you see online. It won't even come from this guide; it must come from you.
The purpose of this guide is not to tell you anything you don't already know; it's to help you discover everything you already do know. It's about helping you understand yourself through self-observation.
Guiding Principle: Self-Observation ≠ Self-Judgement
Do not criticize; analyze. The spirit of empathy will always beat the spirit of criticism when it comes to learning. Try to understand yourself like a scientist testing a hypothesis, or an adventurer exploring new terrain. Keep your mind open with a judgement-free attitude. Let genuine curiosity lead the way in your analysis; be kind.
Begin by observing:
When you naturally feel most energetic and focused
Under what conditions you tend to overindulge in vices
What usually causes you to stop maintaining a habit
At what point you start to lose motivation for reaching your goals
How much recovery your body and mind actually need
What triggers make moderation easy or difficult for you
These things are not weaknesses; they're starting points for change. It is vital that we work with, not against, our nature in trying to implement habits.
You're not defining your own weaknesses; you're finding your current starting point. As much as it might hurt, it's absolutely necessary in helping you to honestly and truthfully understand yourself, so that you can set yourself up for success by working with who you are, not against who you are.
You First Self-Assessment
Open up a new Word document, your notes app on your phone, or grab a blank page and a pencil/pen.
Answer these questions honestly. Be as broad or as detailed as you'd like, and if your answer is "I don't know", that's ok too:
When do you naturally feel most alert and focused during the day?
How much sleep do you actually need to feel refreshed (not what you think you "should" need)?
How long can you actually focus for in a day (with 110% intensity and minimal attention drifts)?
What are your 1-3 most challenging vices?
Under what circumstances do these vices become most tempting?
What are your 1-3 most challenging habits you cannot seem to maintain?
What previous self-improvement attempts have you abandoned, and at what point did you give up?
This data will be the foundation for your unique moderation plan, that will help you build new habits, control your vices, and reach your goals.
The most important thing in this guide is you.
Section 2: The Modern Vice Paradox
The Tyranny of Unrealistic Standards
Young people today are under such an immense amount of pressure due to external expectations. Unrealistic standards are everywhere.
Hustle culture stresses the importance of grinding all day, every day; no rest is needed right now, you can sleep when you're dead.
Healthy living is often presented as sticking to extremes, or doing nothing at all. Most fad diets are too restrictive, which leads to failure after a week.
Social media thrives off showcasing the ideals. Everything you see on X, Threads, Instagram, TikTok (the list goes on), is just an appearance. You have no idea what's going on behind each written post, image post, carousel, thread, or highlight reel you see. Thus, we compare ourselves to appearances, with zero idea as to what reality is actually like, and feel guilty, bitter, and hopeless about ourselves.
There's only so much time in a given day. Most of it is spent on simple life maintenance. Eating and preparing food, washing ourselves, brushing our teeth, travelling to and from work, sleeping in bed; if you do the math, most people working a standard 9-5 job have an hour (a few at most) of free time every single day to work on a personal goal.
Throw in the fact that we have a limited amount of energy too, and you're finished. Now imagine that all those people you see online are in the exact same boat as you? Sure, they might not be working 9-5 jobs, but there's only so much time focused work they can do in a day; the rest of it they're spending on life maintenance. They aren't working as long and hard as you think they are. They're just like you.
Thus, you don't actually need to be doing as much as you think in order to get a lot done.
The Myth of Universal Solutions
In The Nicomachean Ethics, Aristotle stressed the importance of having general rules on how to behave morally. Ethics should be more of a guide than a strict rulebook, always taking into account the context of each particular circumstance.
The same thing applies to self-improvement. There is no one way to solve every unique personal problem in life, but there are general principles that might help.
Believing that there are "universal solutions" leads to:
Shame cycles: Failing to meet universal standards → feeling inadequate → seeking more extreme solutions → failing again.
Black and white thinking: You must either follow the plan down to the minute, or give up and not bother trying at all.
System-changing: The constant changing of productivity systems, diet plans, or habit programs in an attempt to do more, when in fact you're distracting yourself and doing less.
The truth is this:
No single approach works for everyone.
This is because each one of us have different:
Neurological wiring
Energy capacity
Sensitivity to stimuli
Recovery requirements
Background circumstances
You're not a failure; you're just not solving your problems with the right solutions.
Your Unique Relationship with Vices
Consider how people react differently to certain habits or vices:
One person might have one beer and not want to drink again for a year
The next person might have one beer and then cannot resist the urge to have another
Some people don't feel the need to always be checking their social media pages
Others get trapped; all it takes is one notification and they're scrolling for hours.
These are biological and psychological differences. Every individual on this planet has a different relationship with certain habits and vices. No two people are the same, and Aristotle knew this.
Thus, there's no clear definition of what moderation truly is. It's all relative to the individual. What might be considered a deficiency for me, might be excessive for you.
"I can't train jiu-jitsu for 6 nights a week! That's too much!"
Correct, Person A! That's because you're spending 40+ hours a week on campus completing your PhD, you've a part-time job on the weekends, and you see your girlfriend for "date night" 3 nights of the week. It's no wonder 6 sessions are too much. You don't have the time or energy to fit them in.
Consider Person B, who has only 6 lectures a week in college completing a Bachelors degree, has no part-time job on the weekends and is single. It's no wonder they say: "6 nights a week is easy. What are you on about?"
Don't let appearances demoralize you. Always look to understand the reality hiding beneath people's words.
Reset: Discover Your True Baseline
Forget everything. Throw out all knowledge you have of how to build habits, improve yourself, or whatever.
RESET.
The only thing you need is this: how are you living your life right now?
You must be non-judgmental and 100% honest in your reflection. Deception won't help you change anything, you need the truth (it will set you free, as they say).
Ask yourself the following questions:
How much sleep do you naturally require?
What's your actual focus span before needing breaks?
How long can you focus for, hard, in a given day?
How does alcohol, caffeine, or sugar really affect your system?
What's your recovery time after social exertion?
Don't be afraid to ask even more questions; think about you and your goals.
For added insight, look back on your calendar. If you don't have a calendar, think back as best you can to the last few days or weeks. Don't try to adopt or change any of your habits for now; observe how much you've actually been getting done, and write down the data. The purpose of this is to gather critical information about how you're actually living your life, which will inform your personalized moderation guide.
Section 3: The Golden Mean - Personalized Moderation
Aristotle's Golden Mean
One of Aristotle's most practical philosophical concepts was The Golden Mean.
Golden Mean: Virtue is the mean point between excess and deficiency
For example:
Recklessness ← Courage → Cowardice
Wastefulness ← Generosity → Stinginess
Hopeless ← Hopeful → Foolishness
Deficiency ← Sustainability → Excess
The Golden Mean is a difficult target to aim at, and it's easy to miss. That's why most people don't live balanced lifestyles. We don't have a clue about ourselves. We're too quick to listen to the first solution we see online and call it gospel, and then beat ourselves up because we don't follow it perfectly.
Your optimal balance point depends on your unique nature, circumstances and personal limits. The real solution comes from defining our own Golden Mean that's reflective of yourself.
The Golden Habits Framework
Write down a list of goals, habits, or vices.
Apply this framework to each, writing down your definition of:
The deficit extreme: Too little
The excess extreme: Too much
Your personal optimal middle: The minimum-effective dose to make consistent progress
This framework can be applied to anything. Let's showcase a few examples:
Study Time
Deficit: Not properly using your intellectual capabilities, leading to boredom and stagnation
Excess: Pushing beyond your cognitive limits, causing burnout and diminishing returns
Finding your mean: Identify the duration and intensity of work that challenges you without depleting you, which can be done consistently
Personalization questions:
After how many hours of focused work do you notice sharp quality decline?
What time of day does your mind naturally perform best?
How much recovery time do you need between intense work sessions?
Digital Consumption
Deficit: Disconnection from necessary information and social connection
Excess: Mindless scrolling that displaces other activities and affects mental health
Finding your mean: Intentional usage that enhances rather than diminishes your life
Personalization questions:
Which digital platforms add genuine value versus drain your energy?
What physical or emotional symptoms signal you've exceeded your healthy limit?
What boundaries help you maintain control over your consumption?
Substance Management
Deficit: Strict restriction leading to rebound effects
Excess: Consumption that impacts health, relationships, or responsibilities
Finding your mean: Conscientious enjoyment within your personal limits
Personalization questions:
How does your body uniquely respond to caffeine, alcohol, or sugar?
What quantity and frequency allows enjoyment without negative effects?
What circumstances change your tolerance or self-control with substances?
Sleep and Recovery
Deficit: Insufficient restoration, leading to compromised functioning
Excess: Oversleeping that doesn't improve energy and takes time from other activities
Finding your mean: The amount that leaves you refreshed and alert
Personalization questions:
How many hours of sleep leave you feeling genuinely rested?
What sleep schedule aligns with your natural circadian rhythm?
What pre-sleep routine best prepares your body and mind for quality rest?
Social Battery
Deficit: Isolation that leads to loneliness and limited perspective
Excess: Over-socialization that depletes introverts or overwhelms anyone
Finding your mean: The balance of connection and solitude that energizes you
Personalization questions:
After how much social interaction do you feel drained rather than energized?
What types of social settings are most and least taxing for you?
How much alone time do you require to recharge between social events?
There's no limit to what you can apply this framework to, and these are just a few examples to get the main idea across.
True wisdom isn't flexible, it's adaptable to you. It can be applied to any problem you wish to solve, or habit you hope to build.
Adjust Your Expectations
Remember: life is not linear.
Problems arise, events pop up, life gets in the way. Don't let this demoralize you or set you off track. Adjust accordingly. Change your Golden Mean if the chaos of life starts getting in the way. Once order has returned you can adjust your Golden Mean again, and so on and so forth.
Take this into account. View every setback as necessary information to prepare you for the future.
How to Deal with Setbacks
When you find yourself overindulging or abandoning habits:
Observe without judgment: "I notice I'm scrolling endlessly today" rather than "I'm failing at controlling my screen time"
Get curious about triggers: What specific actions or events led to this drift? Stress? Fatigue? Environmental changes?
Reset without shame: Adjust your mean and try again at your next available opportunity. Don't wait for a new week or a new year to "fix your life"
Document the insight: Setbacks = Feedback. Study, reflect, change, and go again
Moderation applies to expectations too. Perfectionism is an excess and is to be avoided at all costs. Nobody is perfect; you shouldn't try to be.
Adjusting for Life Seasons
Your Golden Mean isn't rigid, it's adaptable. It can shift with different weeks, months, or any distinct period of your life:
High-demand periods: During major work projects, family obligations, or health challenges, your capacity naturally decreases. Adjust your expectations; small progress still beats no progress
Recovery phases: Don't be afraid to take an easy week every few months. Holidays and trips are good for this reason. This isn't laziness; it's necessary recalibration
Growth transitions: As you build strength, the load will feel lighter. What might've been an excess for you six months ago, might now feel like a deficiency. Adjust your Golden Mean based upon reflection if necessary
Again, the greatest thing about this framework is that it's adjustable. It's not suppose to be fixed for anyone. Tailor it to your life circumstances and you'll always be making progress, no matter how small the progress might be for you and your life right now. You come always back and adjust. This is the beauty of this framework.
A Framework for Adjusting Expectations
When adjusting your expectations, ask yourself:
Is this a temporary circumstance or a permanent change?
Am I adjusting from a place of self-awareness or self-judgment?
Does this adjustment honor both my current reality and my long-term development?
Would I advise a friend in my situation to make this same adjustment?
An adaptable system beats a tyrannical system that makes you feel oppressed if you fail to follow it. Structure is what matters, even in times of chaos. Don't be hard on yourself, take your time, and manage your expectations based on your own personal data.
Remember: This framework isn't for a a week, a month, or a year; it's for life.
Section 4: Using Aristotle with AI
Using AI as Your Personalized Reflection Tool
Artificial Intelligence shouldn't be doing all of the thinking for you. It should be helping you with your own thinking.
This is something a lot of people get wrong with AI - they don't use it correctly (or even know how to use it correctly, for that matter). You need to teach the AI to help you with your specific inquiry. You need to give it unique information that will help it, to help you, solve your specific problem.
Thus, you can teach the AI to become your own "Aristotelian Habit Coach," and feed it raw data to analyze your behaviour patterns, and help you identify your own personal limits. It can create a personalized moderation plan tailored to you and your individualized inputs.
The following AI prompt is designed to help you:
Identify your behavioral patterns and personal limits
Translate self-observations into realistic expectations
Create personalized moderation plans
Design feedback loops for continuous refinement
Copy and paste the prompt below into your preferred AI chatbot of choice.
Prompt: Personal Golden Mean Analysis
System
I am your Aristotelian Habit Coach, specialized in applying Aristotle's Golden Mean philosophy to help you find your personal sustainable balance point for any habit. Based on your self-observations and honest personal data, I'll help you define your unique excess, deficiency, and optimal middle path.
Context
Aristotle's Golden Mean teaches us that virtue lies in the middle path between excess and deficiency, but this middle path is different for each person. Your personal Golden Mean depends on your unique nature, circumstances, and capacity.
Instructions
Step 1: Identify Your Personal Patterns and Limits
Please provide the following information about the habit you want to build or vice you want to control:
Habit/Vice Description: What specific habit are you trying to build or vice are you trying to moderate?
Current Pattern: Describe your current behaviour with this habit/vice. Include frequency, duration, and how consistent you are currently.
Previous Attempts: Share 1-2 previous attempts at building this habit or controlling this vice. What specifically happened and at what point did you give up or struggle?
Personal Deficiency Point: Based on your experience, what would be "too little" of this habit for you personally? How does this deficiency affect you?
Personal Excess Point: Based on your experience, what would be "too much" of this habit for you personally? What symptoms or consequences tell you you've gone too far?
Physical/Mental Constraints: What personal factors affect your capacity (e.g., energy levels, time constraints, other responsibilities)?
Implementation Goal: Do you want to implement this habit daily or weekly?
Sustainability Priority: On a scale of 1-10, how important is long-term sustainability (closer to 1) versus rapid progress (closer to 10)?
Pattern Triggers: What situations, emotions, or environments typically trigger your excess or deficiency behaviors?
Output Format
Step 2: Translate Self-Observations into Realistic Expectations
Based on your information, I will provide:
Your Personal Pattern Analysis:
Behavioral Patterns: Identification of your typical cycles and triggers
Strengths and Vulnerabilities: Analysis of your particular strengths and challenge points
Capacity Assessment: Realistic evaluation of your current capacity based on constraints
Your Personal Golden Mean Analysis:
Deficiency Zone: [Summary of your personal "too little" point]
Excess Zone: [Summary of your personal "too much" point]
Your Golden Mean: [Personalized recommendation for your optimal sustainable point]
Step 3: Create Personalized Moderation Plan
Implementation Strategy:
Specific frequency and duration recommendations calibrated to your current capacity
Progressive adaptation schedule (if appropriate)
Early warning signs when approaching either excess or deficiency
Contingency plans for high-risk situations
Adaptation strategies for different life circumstances
Sustainability Framework:
How to monitor your balance point
Decision-making framework for daily choices
When and how to adjust your Golden Mean as you grow
Specific strategies for recovery if you drift toward either extreme
Integration with existing habits and routines
Remember: True moderation is not about meeting external standards but finding your personal sustainable point that allows for long-term progress.
Step 4: Design Feedback Loops for Continuous Refinement
After implementing your personal Golden Mean for [1-4 weeks], return to this prompt with your experiences to refine your approach. Restate your habit or vice before answering any of these questions:
Implementation Experience: How did following your Golden Mean week/two weeks/month]?
Sustainability Assessment: Was maintaining this level easier, harder, or different than you expected?
Early Signs: Did you notice any physical, mental, or emotional signals when approaching your limits that weren't in your original plan?
Obstacle Analysis: What specific obstacles or triggers made staying in your Golden Mean difficult?
Success Patterns: When were you most successful at maintaining balance? What conditions or factors helped?
Drift Patterns: Did you tend to drift more toward excess or deficiency? What preceded these drifts?
Life Changes: Have any circumstances changed that might affect your capacity (sleep, stress, schedule)?
Adjustment Needs: Does your Golden Mean need to be shifted in either direction based on your experience?
Progress Markers: What positive changes have you noticed since implementing this approach?
Next Focus: What specific aspect of this habit implementation would you like to refine next?
Measurement System: How effectively did you track your progress? What adjustments to your tracking system would be helpful?
Accountability Methods: What supported your consistency? What additional accountability methods might help?
Based on your feedback, I'll refine your Golden Mean analysis and provide updated recommendations to better match your evolving needs and growing capacity. We'll continue this iterative process until you find your optimal sustainable practice.
Tips for Honest Self-Reporting
Here are some tips to get the best results:
Report what is, not what should be: Describe your actual patterns, not what you wish they were
Include contextual details: Mention specific circumstances that affect your habits
Acknowledge your struggles: The areas of difficulty often contain the most valuable insights
Update based on new observations: Return to these prompts as you gather more data about yourself
Question perfectionist assumptions: Challenge beliefs about what you "should" be capable of
The quality of the outputs will be based on the quality of your inputs.
Habit Stacking
Habit stacking involves linking multiple habits together, often by completing a new habit before or after an already established one.
Take brushing your teeth for example. I can confidently say that the overwhelming majority of people brush their teeth before bed. This is a habit that is already firm in place; use this as an opportunity to place a habit into your routine.
For example, once you've used the AI prompt to define your Golden Mean definitions, you could say:
After I brush my teeth in the evening, I'll read one page of a book
Before I get dressed in the morning, I'll write down three things I'm grateful for
During my morning coffee, I'll go outside and get some sunlight exposure
Leveraging the routines and habits you've already built can help make new habits stick.
Conclusion
Progress For Life
Changing your identity and behaviors will always be a challenge for the rest of your life.
It takes time to truly understand your own nature, personal limits, and intellectual capabilities.
Unlike rigid self-improvement programs that demand perfection and complete obedience to external standards, this guide is rooted in adaptability, regulation, self-understanding, and personal customization. It recognizes that:
Your limits are always changing throughout your life (yearly, weekly, monthly, daily, hourly etc.)
Your capacity for living depends on your health, stress, and current life circumstances that cannot and must not be ignored
Some weeks may give you more free-time to work on your goals, while with others you'll be very busy - this is life
The goal is sustainable progress across every week for a year
Read that last point again.
The goal is sustainable progress across every week for a year.
To conclude, let that be your guiding principle. Always think in terms of this profound idea. What is something you can do every week, at x or y amount, for an entire year? You might be able to read 50 pages of a book, complete four lifting sessions, and study for one hour a day for this week. But what if you know, being close to absolute certainty, that you could definitely read 15 pages of a book, complete two lifting sessions, and study for 25 minutes a day, every week, for the next year?
The arithmetic doesn't lie. You'd get way more done in the long run because you won't burn out and give up again for another month.
Keep this in mind, and let it be your guiding principle.
Challenging Yourself vs. Exceeding Personal Limits
There's a big difference between:
Challenging yourself: Thoughtfully testing and gradually expanding your capacity
Overriding limits: Ignoring your body's signals and pushing beyond sustainable boundaries
The first leads to genuine growth; the second leads to breakdown and setbacks. There’s a fine line that cuts down between them both; be careful.
When considering pushing beyond your current boundaries, ask yourself:
Is this a thoughtful experiment or am I ignoring warning signs?
Am I allowing for adequate recovery after challenging myself?
What's motivating this push? Is it internal growth or external validation?
Does this challenge honor who I am or want to be as a person, or force me to become someone I'm not?
Build an Authentic Relationship with Yourself
Perhaps the most valuable outcome of this guide isn't just better habit management, but the ability to understand and be honest with yourself.
When you honor your personal limits:
You stop treating yourself as a machine that should perform at 100% every single day
You recognize the body's signs and signals of fatigue as feedback, not weakness.
You forget about striving for the ideal and become a human being instead
You discover the power of sustainable progress that can always be present
Building this truthful, introspective relationship with yourself will have carryover to all aspects of your life.
Your Next Steps
As you continue this journey:
Be open-minded and observe yourself, always refining your own self-understanding
Reflect on and adjust your personal Golden Mean definitions weekly
Use the AI prompt whenever you want to build a new habit
Be kind when you drift off path; recognize it, adjust, and slowly get back on course in time
Strive to strategically constrain yourself and live a life of balance in this world of extremes
Remember: in a world of harsh and extreme external standards, follow your own optimal point of moderation.
I hope you've gained some practical wisdom from these profound ideas.
- Profound Ideas