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© Rafael Saliev, 2025
ISBN 978-5-0068-2083-8
Created with Ridero smart publishing system
Preface
Many people begin to address problems only when they reach a certain scale, instead of addressing them early on. These people focus on eliminating the consequences rather than addressing the causes. Ultimately, the weed is cut, but the roots remain, ready to grow back.
This book is intended for those who are ready to change their lives, understanding that everything begins with changes within themselves, not external factors. I offer a comprehensive approach that includes the transformation of both mind and body. Together, we will explore how mindfulness, habits, and physical activity can lead to desired results and eliminate anxiety and burnout. Immerse yourself in the process of self-discovery and find new harmony to achieve your goals and become the best version of yourself!
Contents
Preface
1. Debriefing
2. General Concepts
3. Self-Diagnosis Without Fluff
4. Emergency Recovery
5. Confidence and Energy
6. Beliefs and Dealing with Social Pressure
7. Physical Activity
Conclusion
Chapter 1. Debriefing
In this chapter, we will examine the purpose, objectives, and structure of the content.
The goal of this book is to convey to the reader the idea that all changes in our lives are connected to self-improvement – both internal and external. This is the position of a strong person. When we stop justifying our current situation or state and accept responsibility for our lives.
Objectives: to understand the workings of internal mechanisms, highlight key levers of influence, and bring our state to a point of balance by adjusting internal structures.
Each chapter will be comparable to the process of climbing a ladder, where each step brings us closer to understanding new meanings on the path to a new «you.»
First, we will examine self-diagnosis and examine exercises and techniques for emergency rehabilitation.
We will explore concepts such as energy, willpower, and faith in the context of motivation and personal growth, as well as the mechanisms by which they operate and are optimized.
Then, we will examine exercises and techniques for strengthening self-confidence and increasing psychological and physical energy.
We will replace old beliefs and limitations with new programs and consider issues of physical activity.
Let’s summarize the work done and draw up an action plan that includes specific steps for daily self-improvement.
Chapter 2. General Concepts
People understand the concept of «changing your life» in different ways. For some, it’s a change in material wealth (money, career, business), while for others, it’s social and interpersonal relationships with parents, friends, and spouses. But it all begins, first and foremost, with oneself, that is, the mind and body.
What I mean by these concepts:
the mind is thoughts, habits, values, beliefs, and limitations;
the body is your physical form, hormonal balance, memory, concentration, and ability to think.
We will emphasize these two concepts in our book.
And so, to move toward achieving our goals, we need fuel.
This fuel is energy. Energy, in turn, gives us willpower and self-confidence.
Willpower and self-confidence are categories of motivation and personal attitudes that are closely interconnected and support each other.
Strengthening belief in ourselves and our abilities gives us energy. And energy fuels our willpower, making us more active and expressive. Manifestation gives us more confidence and belief in ourselves, creating a positive cycle. This is the architecture; all that remains is to get this internal combustion engine going.
To avoid the content of our book sounding like a spiritual doctrine, we will, whenever possible, use the word «confidence» instead of «faith.» It’s certainly more comprehensive, and in the context of «developing self-efficacy,» it encompasses not only faith but also aspects such as knowledge, skills, and experience. But it’s also more contemporary.
Chapter 3. Self-Diagnosis Without Friction
There’s a quote: «A smart person solves a problem, a wise person avoids it.» This saying is directly related to a person’s psychophysiological state. Essentially, it encompasses two different modes of operation of our nervous system – two different approaches to reality: reactive and proactive.
A reactive (smart) person deals with immediate circumstances, i.e., combats the consequences, which requires a lot of effort and resources.
A proactive (wise) person acts proactively; this involves addressing the causes, which requires a deep understanding of connections and systems but saves resources in the long term.
Let’s look at how this works in practice, considering two areas of life: health and relationships.
A person visits doctors to treat problems caused by an unhealthy lifestyle. That’s right, a problem has arisen and needs to be solved. But they could have given up bad habits, such as smoking and drinking alcohol, started exercising, eaten right, and simply had regular medical checkups.
The second example is with relationships, where, having entered into them, he constantly resolves conflicts and arguments by trying to find compromises. But he could have chosen a suitable partner, developed an open stance, and worked on the relationship before crises arose.
The choice is yours – to be smart or wise.
So, how can you identify signs of possible deviations in your psychophysiological state at an early stage? There are many methods for assessing your condition. They only allow you to identify signs, but not to make a diagnosis.
List of tests: HADS scale, Maslach scale (MBI) in a simplified form, Perceived Stress Scale (PSS).
How to work with this? Answer the questions, then calculate your score. High scores are a red flag and a reason to consult a specialist; average scores indicate it’s time to take care of yourself; low scores mean you’re fine.
As for self-diagnosis of your physical condition, this again isn’t a diagnosis, but rather helps you identify warning signs for timely consultation with a specialist.
For more accurate analysis, you can keep a diary. Thanks to technology, this is made much easier. Fitness trackers and questionnaire bots are available.
Start with basic measurements: heart rate, blood pressure, weight, and regular blood tests.
A resting heart rate of 60—90 beats per minute, blood pressure of 120/80 mmHg, and weight should not be rapidly lost or gained. The ideal weight for each person is calculated individually. You can use an online BMI calculator or calculate your BMI yourself as follows: weight (in kg) divided by height (in meters) squared. Normal values: 18.5 – 24.9.
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