Tomas Svitorka

I’m 43 today.

I thought I’d write something profound, but...

The older I get, the more I understand a good life is about simple things like:

- Good morning coffee
- A relaxed dog walk
- Doing great work
- Being a good person
- Being with people who care about you
- Friends who get you and will have your back
- Challenging yourself every now and then
- Not worrying what others think
- Letting yourself be excited
- Not arguing with idiots
- Not worrying
- Good health
- Good nap
- Early bed

And then there’s this stuff I’ve learned the hard way:

- A beaten up Garmin is a bigger flex than a shiny Rolex
- Everyone is winging it. So don’t feel bad if you do, too.
- Rest isn’t a reward for hard work. It’s part of the work.
- Being reliable is more valuable than being impressive.
- Impressing yourself is better than impressing others.
- Consistency > Intensity
- There’s never a good time to do most things in life.
- If you can’t trust your gut with regular milk, maybe don’t trust it with big decisions.

Oh, and I remember my dad being 43.
I thought he was old. Lol.

Here’s to another year of keeping it simple. 🥂🍾

PS: I don’t know if my dad had it all figured out at 43. I sure don’t.

Last Monday was the 12th anniversary of my business. 🎉

The beginnings were rough...👇🏻

I posted an ad on Gumtree:

“6 Free Life Coaching Sessions.”

Only one person replied.

His name was Kuldip.

At that time, I already had under my belt:
→ 2 coaching certifications
→ A degree in Psychology
→ NLP certification
→ 10 years of obsessive personal development

Still, I was sh****ng myself.

Can I really do this?
Can I make a living with it?
Will anyone take me seriously?

My goal was simple:

If in one year I can replace my day job, I’ll go all in.

Guess what?

I didn’t.

For the first six months, I coached for free.

I wanted to get my hands on it and make sure I provided value.

I had a full-time job, so I coached evenings and weekends only.

Then started charging - peanuts.

I couldn’t make enough to quit.

But I fell in love with coaching.

So I made a decision:

I’ll make this work, no matter how long it takes!

Personal development changed my life,
and I knew I wanted to help others feel the same.

12 years later…
✅ 600+ clients coached
✅ 150+ workshops delivered
✅ Featured in The Guardian, Vice, GQ..
✅ Became a sales mentor at Dent Global
✅ Worked with incredible mentors myself
✅ Built an amazing community

None of this would have been possible without the people who believed in me along the way:

- my amazing clients (too many to name)
- incredible mentors (Jeffrey Sooey, Daniel Priestley, Taki Moore)
- colleagues, and supporters.

To every one of you, I wholeheartedly thank you for being with me on this journey.

12 years ago, I just wanted one client.

Today, I’m grateful for every single one.

Here is to personal development, entrepreneurship and following your passion 🥂

At this point, I had been running for 21 hours...

and I still had 3 more hours to go.

This was the Self-Transcendence 24h Track Race I participated in last weekend.

I was 170km in.
Well past my goal of 100 miles.

At that point, everything hurt...

And I was trying really hard
to ignore all the reasons to stop.

You might be wondering:
Why would someone do this?

Because in moments like this,
you get to meet the version of you,
that you wouldn’t meet anywhere else.

This event has a beautiful motto:

“𝘊𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘴 𝘢𝘸𝘢𝘬𝘦𝘯 𝘵𝘩𝘦 𝘴𝘭𝘦𝘦𝘱𝘪𝘯𝘨 𝘱𝘰𝘸𝘦𝘳 𝘸𝘪𝘵𝘩𝘪𝘯 𝘶𝘴.”

We all face moments when we want to stop.

We all face challenges that push us beyond what we think we’re capable of.

In business, sports, and in life.

But if we lean in,
instead of backing out...
something special awakens inside.

→ Resourcefulness
→ Determination
→ Courage

So...

I didn’t stop.
I completed the 24 hours.
I ran an additional 27km
197 km in total. 477 laps.
And placed 9th overall.

But the distance wasn’t the real win.
I don’t care about the trophy.
(Ok, I do a little bit 😉 )

The real win was showing myself who I truly am.
Meeting the version of me that only shows up in moments like this.
And who I’ve become through this challenge.
That was special.

PS: Have you had a moment like this? I’d love to hear yours.

A little act of kindness…

He needed that.

Yesterday, my better half and I went out for dinner in central London.

The place was packed.
25th anniversary.
Special menu.

Even with a reservation,
we were stuck in a long queue.

So we sat on the bench and waited.

Next to me - a woman waiting for takeaway.
A staff member handed her a large paper bag.

She frowned and snapped:
“Double the bag. This will break.”
Demanding.
Dismissive.

He ran off.
Came back with another bag.

She said nothing.
Just rolled her eyes.
Gestured for him to do it.

He struggled.
So I reached over,
helped him open the new bag,
and fit the old one inside.

He looked at me and mouthed:
“Thank you.”

She rolled her eyes again and stormed off.

Shocking.

A minute later,
he pointed us out to the usher:

“Make sure that couple gets the next table.”

We got seated almost immediately.

Before we could order,
he was back:
“Whatever drink you want - it’s on the house.”

I said:
“That’s really kind, but it’s not necessary.”

He smiled.
Put a hand on my shoulder:
“I know. But I want to. Please.”

He checked in several times
throughout the evening.
“Everything okay?”

Before we left,
I stopped him to say thank you,
and asked for his name.

“Edward. I’m the manager.”

“Today has been insane.
We’re all running on fumes.
That moment of kindness… I needed that.”

Do good.
Be helpful.

Sometimes,
the smallest gesture
means the most to someone else.

Happy Friday.

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I’m turning 42 today 🥳

So here are 42 insights, wisdoms and confusions I normally don’t share.

Enjoy 😊

1. Finding worms in apples has been much less of a problem than I anticipated experiencing as a kid.

2. The only difference between relaxation and boredom is that we chose to do nothing.

3. There should be a “mute” button on microwaves.

4. Sleeping is considered lazy, but going to bed early is not.

5. The “good old days” are just the present moments we didn’t appreciate enough at the time.

6. The most expensive thing you’ll ever own is your ego.

7. The paradox of productivity is that we’re trying to tick everything on our to-do list but also keep adding to it.

8. When you understand what people have been through, their behaviour makes a lot of sense.

9. When you shuffle a deck of cards, the chances of it being in the same order as any previous shuffle are practically impossible. There are more possible arrangements of cards than there are atoms in the universe.

10. The most underrated skill in life is knowing when to shut up.

11. In every Olympic event, they should have an average person compete so we can have a point of reference and appreciate the athletes more.

12. The best way to get out of your comfort zone is to realise it was never that comfortable to begin with.

13. Always give things your best, so if you decide to walk away, you’ll have no regrets.

14. A different version of you exists in the minds of everyone who knows you.

15. You’ve made many decisions that saved your life without knowing it.

16. Fire trucks are really water trucks.

17. Bean bags are just boneless sofas.

18. The grass isn’t greener on the other side; it’s greener where you water it.

19. When we’re young, we sneak out of our houses to go to parties. When we’re old, we sneak out of parties to go home.

20. Math is the only place where someone would buy 60 watermelons and 40 cantaloupes, and no one asks any questions.

Continues in comments 👇🏻💬

Why do we want to quit when things get difficult?

Here is how to bounce back fast. 👇🏻

Do you ditch goals the moment they feel hard?

Do tiny failures spiral into “proof” you’ll never succeed?

What's going on?

Well, your brain hates discomfort.

When enthusiasm fades and progress slows,

quitting feels better than grinding.

🤔

Do you know Mark Manson
(the author of The Subtle Art of Not Giving a F*ck)?

He wrote 100+ blog posts with almost ZERO readers before one finally went viral.

Most quit at Post 10.

Maybe 30.

He didn’t.

Self-discipline isn’t about motivation.

It’s about outlasting the “Quitting Point.”
(See the image)

📍𝗧𝗵𝗲 𝗣𝗿𝗼𝗯𝗹𝗲𝗺?

We’re wired to chase quick wins.

New goals start exciting (hello, dopamine!).

But when the grind hits, we:
↳ Quit early (back to square one).
↳ Catastrophize tiny failures (“This proves I’m a fraud”).
↳ Compare reality to fantasy (“Why isn’t this easier?!”).

This can only have one outcome.

A lifetime of half-finished projects and “what-ifs.”

📍𝗛𝗲𝗿𝗲’𝘀 𝗛𝗼𝘄 𝘁𝗼 𝗦𝗽𝗶𝗻 𝗙𝗮𝗶𝗹𝘂𝗿𝗲:

🗓️ 1. Set a “Sulking Deadline”

↳ Let yourself vent, cry, or binge Netflix—but set a timer.
↳ “I’ll sulk for 48 hours, then restart.”
↳ Limiting pity parties prevents stewing in stagnation.

🔍 2. Ask Reality-Check Questions.

↳ When stuck, ask:
↳ “Will this matter in 5 years?”
↳ “Can I fix/improve this?”
↳ “What’s the actual cost of trying again?”
↳ Shrink the “elephant” back to a mouse.

⚖️ 3. Balance Expectations vs. Effort.

↳ Unhappiness = Reality – Expectations.
↳ Example: A client expected daily grand gestures from her partner.
Reality?
His efforts were heroic—but her sky-high expectations made them feel “meh.”
↳ Fix: Lower the fantasy, focus on effort.

Progress > Perfection.

📍 Your Move:

Think: Where have you quit too early?

That hobby. That project. That habit.

Now, replay it using these tools.

Discipline isn’t 'never failing'.

It’s refusing to let failure define you.

As Mark Manson says:

“The more you’re willing to suck, the faster you’ll improve.”​​​​​​​

Hope this helps.

Tomas

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You ask, I answer...

"How can I create a sense of inner peace in my daily life?"

Sure, let’s talk about the elusive art of chilling out.

Life can be an absolute circus:
↳ work demands
↳ personal drama
↳ relentless notification

..and “inner peace” often becomes an afterthought.

But building genuine calm isn’t about escaping the world.

It’s about grounding yourself right in the thick of it.

❓WHY

These days, busyness is practically a badge of honour.

We collect stress without ever letting it go, like fridge magnets.

This tension piles up, quietly overshadowing happiness and clarity.

If we don’t pause to breathe, every minor bump escalates into a crisis.

By actively creating inner peace, we reclaim control over our emotional thermostat. It’s about managing chaos with a cool head, not about avoiding it altogether.

🎯 WHAT

To create true contentment, start by acknowledging where your stress leaks in.

↳ social media scroll fests
↳ endless mental to-do lists
↳ the habit of saying “yes” too often.

Then, create mini “oases” of calm: short, repeatable rituals that reset your nerves and remind you that peace is a choice, not a luxury.

It’s a lifestyle shift, built on consistent, small actions.

Over time, these minor changes weave together into a sturdier, more resilient you.

⚙️ HOW

1️⃣ Pause and Breathe

Switch off autopilot for a moment and notice your inhale-exhale cycle.

This is your built-in stress breaker, available 24/7.

Try breathing in for four counts, holding for four, then exhaling for six.

You’ll feel tension loosening its grip after a few rounds.

By shifting attention to the breath, you interrupt that loop of frantic thoughts and reconnect with the present moment.

2️⃣ Mindful Micro-Breaks

Whether you’re at your desk, in your car, or making coffee, take 30 seconds to observe your surroundings without judgment.

Listen to ambient sounds, feel the temperature of the air.

This simple check-in helps you spot rising stress before it morphs into a meltdown.

Think of it as an emotional pit stop—brief but surprisingly recharging.

3️⃣ Celebrate Tiny Wins

Don’t wait for giant achievements to pat yourself on the back.

Did you tackle an annoying chore? High-five yourself.

Each little success is proof you’re moving forward, and acknowledging it fuels your motivation.

Small validations keep negativity at bay, reminding you that progress is ongoing—and you’re already doing better than you think.

⏱️ NOW

Pick one daily task—like brushing your teeth or making tea—and turn it into a mini-ritual of presence.

For instance, spend those seconds focusing solely on the warmth of the cup or the taste of the toothpaste.

This little anchor helps you practice being in the moment.

Tomorrow, try adding a second ritual.

Over time, these consistent pauses will shift your default mode from frazzled to calm, helping you find peace exactly where you stand.

I hope this helps.

Tomas

HOW TO RECOVER FROM SETBACKS

4 Steps To Bounce Back Stronger

You've heard it before: Setbacks are part of the journey.

Cool. That makes a great inspirational post...

But knowing how to recover is a whole different story.)
(...and what separates success from staying stuck.)

Ever felt these after failing?
• All consuming shame
• Walls closing in on you
• Wanting to disappear
• Convincing yourself it didn't matter anyway

These feelings are normal.

But left unchecked, they'll sabotage your progress.
Silently. Completely. Permanently.

🌟 THE REAL CHALLENGE

Setbacks feel personal.

When we miss a target or fall short,
shame, perfectionism, or even defeatism creep in.

We rationalize quitting.
Because it feels safer.

But it’s a decision that keeps us stuck.

🔑 A STORY OF CHOOSING TO RETREAT

During my psychology degree,
I saw friends fall behind in classes.

Instead of asking for help,
they stopped showing up.

Shame turned into avoidance.
Avoidance turned into giving up.

This may be a familiar crossroads.
Do we retreat into self-doubt or bounce back stronger?

🛠️ FOUR STEPS TO BOUNCE BACK STRONGER

🔭 SEE THE BIGGER PICTURE

• Zoom out from the setback.
• It’s one chapter, not the whole story.
• A bad week doesn’t define your potential.

🤖 Embrace “Robot Mode.”

• Like a robot, take action without overthinking.
• Don’t let emotions decide what you do next.
• Just execute the task at hand.
• Don't worry. You won't become a monster.

🧰 Be Bounce-Ready.

• Have strategies ready to get you back on track.
• Write down your "why" and steps to regain momentum.

⏳ Quit Dwelling.

• Don’t waste time replaying what went wrong.
• Every second spent dwelling is momentum lost.
• Instead, focus on the next best step.

Setbacks are inevitable.

But when you master bouncing back,
then they won't matter because you'll keep moving forward.

I think Rocky was saying something along those lines, too. It's really hard to tell. 😂

PS: If you know what he was saying, drop it in the comments. 👇🏻💬

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I'm stuck in my comfort zone.

You ask, I answer:

=================

Standing at the edge of your comfort zone can feel like looking down from a cliff.

The urge to retreat is strong.
But so is the pull of opportunity, right?

That tension you feel...
It's the space between safety and growth.

❓ THE CHALLENGE

Comfort zones are predictable.
They're the safe zone in life's madness.

We stay because:
• Fear of failure holds us back
• Rejection feels threatening
• Unknown seems dangerous

But staying too long leads to:
• Stagnation
• Missed opportunities
• That nagging feeling you're playing small

Real growth happens beyond the familiar.

🎯 THE TRUTH

Here's what most people miss:
Courage isn't the absence of fear.

It's the ability to move forward despite it.

Like building muscle,
You can train yourself to embrace discomfort.
One small step at a time.

⚙️ HOW TO BUILD COURAGE

1️⃣ Start with Small Risks

• Speak up in meetings
• Try new activities
• Start conversations
• Take different routes

Each small win builds confidence.
Each step makes the next one easier.

2️⃣ Reframe Fear as Excitement

Your body can't tell the difference between:
• Fear and excitement
• Anxiety and anticipation

Racing heart?
Butterflies?
That's energy ready to be channelled.

Tell yourself:
"I'm excited about this challenge."
"This is who I want to be."
Watch how your perspective shifts.

3️⃣ Visualize Success

Before facing challenges:
• See yourself succeeding
• Feel the confidence
• Embrace the growth

Your brain rehearses success.
Even before you start.

4️⃣ Learn from Past Wins

Remember when you:
• Took that risk
• Faced that fear
• Surprised yourself

You've done hard things before.
You can do them again.

The key is consistency:
• Small steps
• Regular practice
• Patient progress

Your comfort zone isn't fixed.
It expands with every challenge you face.

⏱️ START NOW

Pick one small action today.
Something that stretches you slightly.

Maybe it's:
• Signing up for that class
• Volunteering for a project
• Starting a difficult conversation

The size doesn't matter.
Taking action does.

Remember:
Growth lives outside comfort.
But you don't have to leap.
You just need to step.

Start today.
Your future self is waiting.

— Tomas

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Ever feel like you keep facing the same problems, disappointments or regrets?

Different people, new settings, but somehow, the exact same frustration.

It's almost like life is nudging you, saying…

“𝗬𝗼𝘂 𝗺𝗶𝘀𝘀𝗲𝗱 𝘁𝗵𝗲 𝗽𝗼𝗶𝗻𝘁 𝗹𝗮𝘀𝘁 𝘁𝗶𝗺𝗲—𝗹𝗲𝘁’𝘀 𝘁𝗿𝘆 𝗮𝗴𝗮𝗶𝗻.”

It’s not bad luck or a cosmic joke.

It’s a lesson.

And lessons don’t move on until we do.

Think about it:

That toxic boss you escaped only to find yourself in another soul-draining workplace?

Or the never-ending loop of overspending, regret, and “this time I’ll stick to a budget”?

Or, I'll just watch one YouTube video before bed, and 3 hours later, it's 1 am, and you know you're left with just 5 hours of sleep, AGAIN!

The patterns are the same because the root hasn’t changed—you haven’t changed.

The lessons you struggle with will repeat themselves until you learn.

So, ask yourself:

What frustration keeps showing up in your life?

It’s easier to complain about the circumstances, blame external forces, or shrug it off as bad timing.

But until you stop and face the real problem—your habits, your fears, your mindset—it’s going to keep coming back.

Because life is persistent.

So, what is life trying to teach you?

𝗧𝗵𝗲 𝗾𝘂𝗶𝗰𝗸𝗲𝗿 𝘆𝗼𝘂 𝗳𝗮𝗰𝗲 𝘁𝗵𝗲 𝗹𝗲𝘀𝘀𝗼𝗻, 𝘁𝗵𝗲 𝘀𝗼𝗼𝗻𝗲𝗿 𝘆𝗼𝘂’𝗹𝗹 𝗯𝗿𝗲𝗮𝗸 𝗳𝗿𝗲𝗲—𝗮𝗻𝗱 𝘁𝗵𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 𝗹𝗶𝗳𝗲 𝗯𝗲𝗰𝗼𝗺𝗲𝘀.

I hope this helps.

Tomas

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The Simplest Way To Improve Your Performance,

Used By Elite Performers Worldwide.

No hype. No fluff.

Just science-backed strategy that works.

Ever struggle with:
• Sticking to habits?
• Resisting temptations?
• Speaking up when it matters?

Wish you had more grit to push through challenges?

Yup! We all do, but that's not an excuse.

Our brains naturally resist discomfort,
Always seeking the easy path.

But there's a powerful technique to build mental strength:

🧠 VISUALIZATION

Your Mind's Hidden Superpower

Elite athletes have used this for decades.

NBA players mentally sink perfect shots.
Olympic divers rehearse flawless routines.

Why does it work?

Science shows your brain processes vivid mental imagery
Similar to real experiences.

🔑 PERSONAL EXAMPLE:

Struggling with 6 AM winter wake-ups?
Here's what worked for me:

Each night, I visualize:
• Hearing the alarm
• Feeling energized
• Jumping out of bed with purpose.

Perfect? No.

Effective? Absolutely.

Visualization isn't just dreaming of success.
It's mental training for life's challenges.

You can use it to:
• Nail presentations
• Maintain laser focus
• Build stronger habits
• Resist those damn cookies 🍪

🚀 START HERE:

1️⃣ Choose your challenge

2️⃣ Visualize success (2 mins daily)

3️⃣ Make it vivid:
• See bright colors
• Hear clear sounds
• Feel strong emotions

4️⃣ Practice consistently
(It's just 2 minutes - no excuses!)

Remember: Your brain strengthens what you rehearse.

Start today.

It doesn't get any easier than closing your eyes

and picturing something!

Let me know if it helps 👇🏻💬

Tomas

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