Keep Going Bro

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  • Success Needs a Redefinition

    I think success needs to be redefined.

    Somewhere along the way, we started believing it was all about money, power, and status. Big houses. Big titles. Bigger bank accounts. That’s what gets celebrated. That’s what gets shared.

    But I’m not sure that’s it. Or at least—not the whole story.

    Maybe success is waking up and feeling calm in your own mind. Maybe it’s coming home to a place that doesn’t feel like a battlefield. Maybe it’s raising your kids in a way that makes them feel safe, seen, and deeply loved. Maybe it’s being a partner who listens, even when you’re tired or distracted or not quite sure how.

    Sometimes I wonder if we’ve just stopped noticing the quieter wins.

    Like a peaceful Sunday morning. Or the way your child looks at you after a tough day. Or being able to sit in silence with someone and not feel the need to fill it.

    That kind of success doesn’t trend. It won’t show up in your bank statements. But maybe that’s the kind that matters more than we admit.

    Anyway, it’s something I’ve been thinking about lately.

  • Monday Motivation: Rebuild From the Break

    Monday Motivation: Rebuild From the Break

    Why Growth Hurts Before It Heals

    In order to reach a higher level of Self, sometimes your mind has to break first.

    That break might feel painful. It might bring up thoughts and emotions you’ve been holding onto for years. But that’s part of the process. Growth doesn’t always feel good in the moment.

    If you can give yourself some grace and patience, you’ll come through it. A few years from now, you’ll look back—and be proud of the person you’ve become.

    Keep going.
    Your current Self is paving the way for your future Self.

  • How to Stop Overthinking: 6 Effective Strategies

    How to Stop Overthinking: 6 Effective Strategies

    (Or at least not let it ruin your day)

    There’s this thing I do.
    Who doesn’t?!

    Anyway, I’ll lie in bed, and replay a conversation from earlier—like a glitching tape. What I said. What they said. What I should’ve said. Why did I say that? It just loops. And sometimes it’s not even that serious. Just… a look someone gave me. Or a text  that was never replied to. Or a text I did reply to that now feels weird in hindsight. Also the bills that don’t seem to be getting lower.

    That’s overthinking, and it’s exhausting!

    Overthinking isn’t thinking more. It’s thinking worse.

    We like to tell ourselves we’re being thorough. That we’re just analysing. Being “careful.”
    But it’s not careful. It’s chaotic. It’s like a mind trying to find safety by reviewing every possible scenario that already happened—or hasn’t yet.

    And here’s the tricky part: overthinking feels productive. You’re doing something. You’re mentally “preparing.” But it’s a loop. A loud, spinning loop.

    So… how do you stop?

    1. Recognise when you’re doing it

    That’s the first step.
    It sounds obvious, but sometimes the loop has been running so long we forget it’s a loop at all.
    You need to interrupt the pattern.

    A tip I use: when my thoughts start spiralling and there’s no clear answer, I ask myself—“Am I solving something here, or just stirring it around?” If I’m just stirring, it’s time to pause.

    Related read:

    How to Stop Overthinking: Psychology Today

    2. Get out of your head. Literally.

    This might sound too simple to be effective, but physical movement changes mental patterns.
    Go for a walk. Personally I like to pick up something heavy made of metal. Sweep the floor. Anything that reconnects you with your body.

    There’s a reason so many people get their best ideas in the shower or while walking—it’s not about the activity. It’s about disengaging from the obsessive loop and letting the subconscious breathe a little.

    Even stretching for five minutes can help. No need to be fancy.

    3. Write it down. All of it.

    I once wrote out 3 pages about some issues I had in the past. They were heavy issues in my volunteer work about other people I was dealing with.

    But writing gave it shape.
    Thoughts are slippery. They double back. They contradict. They stack.
    Writing slows them down. Gives you something to see.

    I even took the time to reevaluate my thoughts, and rewrote them into two categories: actionable steps, or things I can’t control. Whatever I am to do something about, became actionable steps. If I can’t, then I learn to forget about it. Marcus Aurelius even wrote it:

    “You have power over your mind – not outside events. Realize this, and you will find strength.”

    Resource:

    Benefits of Journaling – Healthline

    4. Give the thought a deadline

    This sounds odd, but hear me out because it’s new to me too!

    If something keeps gnawing at you—give yourself permission to worry about it. But limit the time. Say, “Okay, I’ll give this 15 minutes tonight. After that, I’m done.”

    You might find that, with a container, the thought loses its urgency.
    Kind of like how junk food is less appealing when you’re allowed to eat it whenever.

    5. Challenge the “certainty” in your head

    Overthinking often comes with a kind of arrogance. A quiet, anxious kind.

    “I know they were mad at me.”
    “I just know this is going to go badly.”

    But here’s the honest truth: most of what we overthink never happens. And most of what does happen? We handle it. Somehow. Not perfectly, but we do.

    Try asking yourself: “What else might be true?”

    This invites nuance. And nuance weakens the grip of black-and-white, anxious thinking.

    6. Accept that you won’t always feel certain

    This might be the hardest one.

    Some situations won’t have closure. Some conversations won’t be revisited. Some people will never give you the clarity you think you need. And learning to live with that—that discomfort—is maybe the most underrated mental skill of all.

    It’s not resignation. It’s freedom. Again, Marcus Aurelius quote from above.

    Final Thought

    Stopping overthinking doesn’t mean becoming careless. Or less reflective.
    It just means learning when to stop spinning the wheel.

    And if you take nothing else from this, try this one simple question the next time your mind won’t let go:

    “Is this helping me… or just hurting me?”

    If it’s the second one, give yourself permission to put it down.
    Even just for now.

    Keep going, bro.

  • My Motivational Posts

    If you’ve been following me for a little while, you’ve probably seen a few motivational posts here and there.

    I just want to clarify something. When I share those kinds of things, it’s not always about pushing for more success at work, or chasing some big goal. Sometimes it is, but more often, it’s about something a bit quieter — something inward.

    It’s about trying to become a better version of myself.

    And maybe that sounds cliché, or too broad. But honestly, that’s how I take in a lot of the content I listen to. People like Tony Robbins, Gary Vaynerchuk, Chris Williamson — they often talk about business, mindset, or health. But I don’t listen just because I want to earn more or do more. I listen because those voices challenge me to show up better in my daily life.

    Not just as someone working a job. But as a dad. As a man. As someone trying to be a little more patient, a little more grounded, a little more awake to what matters.

    Motivation doesn’t have to be loud or aggressive. Sometimes it’s just a quiet reminder that you can keep going — and maybe even do it with intention.

    That’s what I’m aiming for, anyway.

    Thanks for hanging out. Keep going, bro.

  • Monday Motivation from Epictetus

    Monday Motivation from Epictetus

    Epictetus once said, ‘Don’t explain your philosophy. Embody it.’ In other words, stop trying to convince people with words—show them through your actions. This is the essence of Stoic philosophy: living your values, staying disciplined, and leading by example.

    If you’re a man working on mental strength, resilience, and personal growth, this is your daily reminder to walk the talk.

    Follow @keepgoingbro2025 on Instagram, Facebook, TikTok and YouTube for more Stoic wisdom, men’s mental health tips, and motivation to keep going.

  • Stop Waiting. Start Healing.

    Stop Waiting. Start Healing.

    There’s no doubt that life brings challenges. Some small, some devastating. Some we saw coming, others blindsided us completely. If you’re human — and I’m assuming you are — then you’ve already been through something. And, well, chances are, there’s more coming.

    I don’t say that to sound grim. It’s just how life works. Things shift. People change. You lose stuff. You gain some. You hurt. You grow. And then, in some way or another, it happens again.

    Now, here’s something that’s been sitting in my mind lately: there’s a big difference between going through pain and working through it.

    Most of us, understandably, carry stories about why we are the way we are. Maybe someone left. Maybe they didn’t show up how you needed them to. Maybe life dealt you a rough hand, and you’ve been trying to make sense of it ever since. That makes sense. Of course it does.

    But at some point — and this part might sting a little — continuing to blame everyone else for where you are now… it just stops helping. It might’ve been their fault. It really might have been. But healing? That part is yours.

    And I don’t say that from some high horse. I’ve spent time blaming, too. Sat with resentment longer than I probably should have. It’s weirdly comfortable, isn’t it? When you can point at something or someone and say, “That’s why I’m like this.”

    But then what? What do you do with that? You stay stuck. You keep rehearsing the story. And time passes, but nothing really changes.

    Taking ownership — real ownership — of your healing is hard. It forces you to look inward, not outward. To ask yourself what you’re doing to move forward, rather than what someone else did to hold you back.

    And yeah, it’s easier to wait. To wait for an apology. To wait for the past to somehow make itself right. But healing doesn’t usually wait for the perfect moment. It starts when you do.

    You don’t have to have it all figured out. Honestly, you won’t. But just deciding — even quietly — that you’re done living as a product of what happened to you… that’s a start. A real one.

    It’s not about denying the pain. It’s not even about forgetting. It’s just… refusing to stay frozen in it. Choosing to take one step forward, even if it’s a small one. Maybe even a wobbly one.

    So if you’re reading this and something in you feels tired of blaming, tired of repeating the same stories to yourself — maybe that’s your signal. Not to pretend it didn’t hurt, but to start the work of healing anyway.

    Because in the long run, your life will be shaped far more by what you choose to do about your pain… than by who caused it in the first place.

    And that choice? It’s yours now.

  • Your Actions Are Votes

    Your Actions Are Votes

    Monday Motivation July 21, 2025

    ”Every action you take is a vote for the type of person you wish to become.” – James Clear

    Who Are You Becoming?

    Every little thing you do is shaping you. Want to be stronger? Kinder? More disciplined? Then act like it. Every choice is a vote for the person you’re building.


  • Progressive Overload But For Your Mind

    Progressive Overload But For Your Mind

    “The best way over is through”. – Robert Frost

    Most of us have heard of “progressive overload” when it comes to lifting weights. The idea is simple: you gradually increase the stress placed on the body — a little more weight, a few extra reps — and over time, your muscles adapt and grow stronger.

    What’s interesting is… the same principle applies to mental health. We just don’t talk about it that way.

    I’ve been thinking about how we deal with stress, or anxiety, or even the general discomfort of trying something new. A lot of people assume that avoiding what feels uncomfortable is the right move — like stepping back from confrontation, skipping the social event, putting off the hard conversation.

    But here’s the thing: when we avoid what makes us uncomfortable, we don’t actually escape it. We just stay the same.

    What if, instead, we treated our minds like a muscle? Something we could challenge — gradually — so it becomes more resilient.

    You don’t walk into the gym and deadlift 400 pounds on day one. That’d be dangerous, even kind of stupid. You start light. You strain a little. And then, next time, you try just a bit more. Eventually, you handle what used to crush you.

    The same goes for mental weight.

    Maybe for you, it’s speaking up when you normally stay quiet. Or making that phone call you’ve been avoiding. Or sitting with anxiety for five minutes instead of instantly trying to distract yourself.

    None of that’s easy. And it’s not supposed to be.

    But if you do it — not once, but consistently — something shifts. Slowly. Quietly. The thing that felt impossible starts to feel… manageable. Still tough, maybe, but no longer a wall you can’t climb.

    Of course, there’s a balance. Just like in the gym, pushing too hard too fast can backfire. You can burn out. Shut down. So the goal isn’t to throw yourself into the deep end. It’s to wade in, deliberately. To stretch your capacity just slightly past what’s comfortable — and then recover.

    And then do it again.

    Over time, your tolerance builds. You get better at facing stress, because you’ve practiced it. You’ve trained for it.

    This is something I’m still figuring out, honestly. I don’t always know when I’m genuinely not ready for something, versus when I’m just avoiding growth. Sometimes I push myself too hard, and sometimes I give myself too much slack.

    But I think that’s part of it too — the trial and error. The messy in-between where you’re not quite sure if you’re growing or just surviving. The part that doesn’t look impressive, but still counts.

    In a way, that’s where the real strength lives.

    So yeah — progressive overload. Not just for your body.

    Your mind needs training too.

    Keep going, bro.

    Have you seen this topic on my YouTube channel?

  • Monday Motivation – Action Cures Fear

    Monday Motivation – Action Cures Fear

    “Action cures fear.” – David J. Schwartz

    This quote from David J. Schwartz, the author of The Magic of Thinking Big (one of my favourite books), says it all in a simple way, doesn’t it?

    If you want to do something but are either waiting for the “right time” or just too afraid to take action, do it anyway. You might make mistakes along the way, but learning from those mistakes builds resilience and wisdom.

    This isn’t just about entrepreneurship; it applies to many other areas of your life too:

    • Talking to your crush
    • Applying for that job or promotion
    • Moving to another city or country
    • Learning a new instrument
    • Going back to college or university
    • Learning to drive
    • Overcoming burnout or anxiety

    When I was in my early 20s, I moved from my parents’ house to Kelowna, BC, for a job opportunity. I didn’t know anyone there—I just went for the work. Several months later, I met a beautiful woman from Vancouver Island and ended up moving there because of love.

    I didn’t have time to be scared—I just did it.

    Whatever it is you’re afraid to do or are waiting for the perfect opportunity to tackle, just go and do it! You’ll make mistakes, and your heart might hurt, but what you learn and experience will be pretty damn awesome.

    Keep going, bro.

  • The Power of Waking Up Earlier

    The Power of Waking Up Earlier

    A Simple Ritual for Mental Clarity

    For the past few weeks, I’ve been waking up 15 minutes earlier than usual. It’s not a big change, but the difference it’s made has been noticeable. It’s funny how small adjustments can sometimes have a bigger impact than you expect. So, why am I waking up an extra 15 minutes earlier?

    Well, the first thing I do (after my shower) is make my bulletproof coffee. No rush, just enough time to prepare a cup, take a sip, and step out onto the front porch. It’s still quiet outside. The sun hasn’t fully risen yet, and there’s this calm in the air that I can’t really describe – just the soft chirping of birds, and a rooster in the distance. It’s peaceful. Almost… too peaceful you know? But I think that’s what makes it so good.

    While I’m sitting there, just watching the sky slowly change colours, it feels like my mind gets to do the same thing. It’s almost like the world around me is stretching and waking up, and I’m doing the same in my own way. Breathing deeply, slowly, I feel my thoughts begin to clear, one by one. It’s not some miraculous mental reset, but it’s definitely a shift. A gentle one.

    Inhaling, I get to feel the cool, crisp morning air fill my lungs, and I get to exhale gratitude that I have another day.

    I think the act of pausing, even just for a few minutes, does something to you. It’s like a soft invitation to check in with yourself before diving into the noise of the day. I’ve noticed that on the days I skip this little ritual, I don’t feel the same. Not in a major way, but it’s like I’m running on autopilot and didn’t bother to fuel up first. That quiet time seems to prepare me mentally, grounding me before the world pulls me in every direction.

    And yeah, I suppose 15 minutes doesn’t sound like a lot, right? It’s a short period of time. But somehow, that small window feels long enough for me to reset. It’s strange – on some mornings, I think I’ll want to rush back inside, get on with my day, but the stillness pulls me back. I’ll sit there a little longer. The birds are always a reminder to slow down, and the blooming flowers tell you to stay in the moment.

    There’s something to be said about slowing down, especially at the beginning of the day. I spent many years rushing through mornings to feel productive, but now I’m learning that sometimes the best way to start your day is by not rushing at all.

    I’m so grateful to have now made my mornings nice and slow.