Tobi Emonts-Holley
@tobi_emonts
Followers
78,143
Following
300
Media
1,847
Statuses
22,596
Husband, Dad of 6 and Non-profit CEO who helps busy dads transform their lives by forging systems which optimise their time and energy
Weekly Newsletter →
Joined December 2013
Don't wanna be here?
Send us removal request.
Explore trending content on Musk Viewer
Drake
• 1944526 Tweets
Kendrick
• 1763353 Tweets
Lando
• 468609 Tweets
LISA TEAM REDBULL
• 446551 Tweets
#GranHermano
• 240064 Tweets
GW最終日
• 205483 Tweets
Furia
• 184850 Tweets
Menotti
• 150545 Tweets
Stars
• 141326 Tweets
MARTIN AL 9009
• 126634 Tweets
McLaren
• 102404 Tweets
Drizzy
• 100470 Tweets
Mauro
• 97710 Tweets
連休最終日
• 68431 Tweets
Bahia
• 66528 Tweets
Panamá
• 65934 Tweets
Mulino
• 55595 Tweets
FEDERICO
• 42215 Tweets
ゴールデンウィーク最終日
• 41439 Tweets
Juliana
• 35503 Tweets
#この漫画知っている人で100いいね
• 31650 Tweets
Tom Brady
• 23234 Tweets
Whitney
• 21488 Tweets
TERROR COM A ANA
• 19657 Tweets
Lombana
• 16839 Tweets
Larson
• 14401 Tweets
Del Moro
• 13070 Tweets
ゴムの日
• 11215 Tweets
#NASCAR
• 10240 Tweets
Pinned Tweet
I’ve been struggling to write about this.
Several times a week I get asked: “How do you guys do it?”
• 6 kids (1-13yrs)
• Happy marriage
• Both work out daily
• PhD & now CEO of a medium-sized company
The short answer is, there’s no secret. But people want more. So here's…
186
347
3K
Navy SEALs are some of the world's most elite warriors.
What's their secret weapon?
Breath control.
Here's how they train it (and how you can master it too):
682
8K
35K
Navy SEALs are the world's most elite warriors.
What's their secret weapon?
Breath control.
Here's how they train it (and how you can master it too):
495
6K
25K
If you want to jump out of bed at 5am full of energy , here’s your step-by-step guide:
214
4K
24K
If you sleep less than 8 hours a night, read this:
80
3K
13K
2. Finding happiness
You won't. Happiness isn't waiting for you under a rock. You CREATE happiness. Be kind to others and yourself, foster daily gratitude and find a mission in life bigger than yourself. Give more than you take and you'll be happy.
3
1K
9K
3. Emotional control is a superpower
Today's world is all about having a strong mental game. But if your emotions are all over the place, you won't get anywhere in life. Learn to tune into your feelings, listen and redirect. Anger & anxiety will ruin your life.
5
1K
8K
1. Don’t compare yourself to others
Every day you see a curated view of other people's lives on social media. Don't fall for it. EVERYBODY STRUGGLES. The only way you'll reach your goals is by comparing yourself to your past self, not others.
15
939
8K
Navy SEALs are some of the world's most elite warriors.
What's their secret weapon?
Breath control.
I undertook a gruelling 52-hour non-stop training with ex-SEALs.
Here's what they teach you.
144
1K
8K
Navy SEALs are some of the world's most elite warriors.
What's their secret weapon?
Breath control.
Here's how they train it (and how you can master it too):
103
1K
7K
The 7-step morning routine that’ll put you ahead of 96% of people:
61
2K
7K
6. Pain of discipline vs Pain of regret
The only way you'll reach your goals is by being disciplined. It starts with getting up early and putting in the reps. Don't rely on motivation, it’ll fail you and then you’re left with the pain of regret.
9
985
6K
4. Always communicate more
Problems are always smaller when you speak about them. The more you communicate the better your relationships will be. But remember you have two ears and one mouth, so LISTEN MORE than you speak.
3
814
6K
The most disciplined man alive:
Jocko Willink
I've listened to 1,000+ hours of his podcasts, read his books and spoken with him.
Here are 12 principles you can apply to become unbeatable:
108
657
5K
The most disciplined man alive:
Jocko Willink
I've listened to 1,000s of hours of his podcasts, read his books and spoken with him.
Here are 12 principles you can apply to become unbeatable:
77
883
5K
5. Titles & reputations
Growing up, you think titles matter. I've followed that path and guess what, no one cares! The only thing that matters is how people you interact with speak about you behind your back. Reputation trumps any title.
7
515
5K
"Box Breathing":
Inhale to a count of 4 seconds, hold for 4, out for 4, hold for 4.
So we walked into the surf, sat down and let the waves crash over us while practising this technique.
57
798
4K
I got married in 2011 to my first girlfriend. This is the advice I'd give myself if I could go back:
127
625
4K
8. Don’t rest on your laurels
The secret to success is CONSISTENCY and HARD WORK. When you reach your goals, acknowledge your success, but don’t rest. Your accomplishments from yesterday don’t mean anything today, keep striving, keep building.
2
451
4K
7. Finding mentors
Build a board of advisors around you, who’ll guide and counsel you. If you can find people in real life, great. If not, no factor. Listen to podcasts with your mentors, watch their videos, read their books. Daily exposure to them is all you need.
8
345
4K
Navy SEALs are some of the world's most elite warriors.
Key to their success is their mental toughness.
Here're 7 lessons that I learned training with ex-SEALs that'll help you forge an unbeatable mind:
68
584
4K
9. Thinking strategically vs toxic productivity
When you push hard all the time, you’ll end up being busy, but ineffective. You'll burn out. Think strategically instead: check in with your Why, align your goals and take daily action to move you closer to your mission in life.
3
443
4K
If you want to save yourself from wasting 20 hours this week, take 3 minutes to read this:
36
899
3K
10. Time management
You are in control. But remember time won’t wait for you. Nothing trumps family time. Balance this with staying in control of your work. Successful time management is about FULFILLING YOUR PURPOSE.
3
334
3K
It starts the evening before:
• Look at your schedule
• Lay out your clothes
• Pack your bag
You need to create an environment which helps you create the habits you want to build. Remove the guesswork and make it easy to flow through your new morning routine.
3
311
3K
If you want to get into Deep Work and get ahead of 95% of people, read this:
56
668
3K
At age 34 I became a dad for the 6th time.
Here’s the 20 most important pieces of advice I’d give to any new father:
98
926
3K
David Goggins is one of the hardest humans alive.
His mental game is bulletproof.
Here's how you can forge iron discipline like him in 48 hours:
62
372
3K
"Box Breathing":
Inhale to a count of 4 seconds, hold for 4, out for 4, hold for 4.
So we walked into the surf, sat down and let the waves crash over us while practising this technique.
25
546
3K
If you’re serious about forging bulletproof mental toughness, open this:
52
571
3K
Summary:
Thinking strategically vs toxic productivity
Emotional control is a superpower
Pain of discipline vs Pain of regret
Don’t compare yourself to others
Always communicate more
Don’t rest on your laurels
Titles & reputations
Time management
Finding happiness
Finding mentors
16
431
3K
Bad posture is crippling your health.
Here’s how to reverse it before it's too late:
70
557
3K
Most people get up as late as possible.
This is a mistake.
Getting up before the rest of the world helps you carve out uninterrupted time to improve your mental game, workout and get ahead of your competition.
9
107
2K
Every fitness lesson I learned after 19 years in the gym:
46
406
2K
Hybrid Athletes are the ultimate all-rounders, combining strength and endurance.
Here’s how you become one:
92
246
2K
21 habits that’ll make you 3x more productive than 96% of people:
37
455
2K
21 books to read before you can call yourself a leader:
64
513
2K
The hardest worker alive:
Cameron Hanes.
“There is literally no one like him” (Joe Rogan)
I’ve listened to 100+ hrs of podcasts with him and read his book 5 times.
Here’s his mindset in 10 steps for you to become the best in your field (especially if you’re not talented):
63
260
2K
My life’s been a wild ride so far:
At 19, I emigrated to Scotland
At 21, I became a manager
At 23, we had a baby
At 24, I got married
At 29, I earned a PhD
At 31, I was promoted to CEO
At 34, we became parents of 6
Here’re some life lessons I’ve collected along the way:
112
288
2K
Important reminder by Simon Sinek especially with the holidays around the corner:
42
418
2K
We have 6 children (aged 0-12yrs).
Here’s everything I’ve learned about parenting (so far):
86
394
2K
Your bed routine:
• Determine how many hours sleep you need
• Set an alarm 60mins before bedtime
• Turn off devices → no blue lights
Remove habits that keep you up late. Empty your mind and read some fiction to set you up for a solid night’s rest.
6
72
2K
Benjamin Franklin's daily routine is the 'hack' everybody's looking for:
27
316
2K
Perspective
Listen to this farmer (born in 1842) talk about life. Often we find ourselves trapped by our monkey minds. Stepping back and thinking long term can be very freeing. (Video recorded in 1929)
32
174
2K
The hardest worker alive:
Cameron Hanes.
“There is literally no one like him” (Joe Rogan)
I’ve listened to 100+ hrs of podcasts with him and read his book 5 times.
Here’s his mindset in 10 steps for you to become the best in your field (especially if you’re not talented):
46
260
2K
It's a dad's duty to be as fit as possible.
Kids are motivators, not excuses.
57
111
2K
Kids deserve emotionally balanced parents.
Here’s how to master your emotions:
14
391
1K
Because, like most people do all day, we were only taking in “shallow” breaths. This leads to:
• increased blood pressure & heart rate
• increased stress response
• reduced oxygen intake
• impaired thinking
• slower recovery
Counter this by filling your lungs fully.
5
194
1K
Journalling prompts:
What does a great life look like for you?
What vision do you have for your life?
Who do you want to become?
Who are you grateful for?
What is your legacy?
6
117
1K
Summary: Breath Control
• Nasal breathing
• Shallow breaths kill performance
• Use daily queues to become aware of your breath
• Use the Warrior Breath to energise and clear your mind
• Use Box Breathing to lower stress and anxiety, and for better emotional control
27
180
1K
My Current Morning Routine (dad of 6):
04:55 Alarm
05:05 Glass of water, read affirmations
05:10 Coffee, journalling
05.25 Check calendar & to-dos for today
05:40 Workout
06:30 Meal prep for the family (breakfast, lunch & dinner)
08:00 Ready for the day
7 days a week.
104
171
1K
You take 22,000 breaths each day.
Most people are unaware of their breathing.
But different breathing patterns can result in more energy, a calmer mind and a clearer head.
Here's what the Navy Seals taught us during a 52-hour non-stop training:
6
142
1K
10 things I know after 6 kids I wish I’d known before we had our first:
59
167
1K
Hybrid Athletes are the ultimate all-rounders, combining strength + endurance.
Here’s how you become one:
66
114
1K
If you don’t understand these 13 principles, you shouldn't be leading anyone:
31
416
1K
What makes Box Breathing so powerful?
• Helps you deal effectively with stress & anxiety
• Brings balance to your body and mind
• Regulates your natural rhythm
• Leads to emotional control
6
159
1K
10 habits that helped me level up my productivity, health and happiness
(to serve my wife, 6 kids and business better):
78
117
1K
52 hours of training alongside some of the most elite soldiers on the planet, taught us two powerful lessons:
1) Break up your big goals into small chunks, one breath at a time
2) Breath control is stress control
4
129
1K
But this is not a ‘hustle culture’ thread.
Sleep is vital and just ‘sucking it up’ is a stupid answer.
It’s about shifting your routines and creating new habits to get you out of bed hours before everyone else:
1
46
1K
And next time you wait in line, why not focus on your breath instead of pulling out your phone?
It will energise you and lower your stress level.
What are your favourite breath practices?
16
114
1K
If you're serious about getting into Deep Work and get ahead of 95% of people, open this:
40
210
1K
Follow these 7 steps in the morning to get ahead in life:
1) Make the morning routine a habit
2) Avoid checking your phone
3) Start with a glass of water
4) Connect with your Why
5) Journal your thoughts
6) Note your One Thing
7) Move your body
8
313
1K
Because breathing through your nose vs your mouth is better for you. It helps:
• reduce exposure to foreign substances
• increase oxygen uptake and circulation
• aid your immune system
• slow down breathing
• improve lung volume
• humidify inhaled air
8
127
1K
How to get up at 5am full of energy:
• Create routines to ensure good quality sleep
• Prepare your morning the night before
• Start with fresh water + journalling
• Get early sunlight & exercise in
• Accept life’ll throw curveballs
3
139
1K
10 habits that’ll bulletproof your morning routine and help you improve 1% each day:
25
299
1K
Start With a Glass of Water:
• Reduces cravings for the rest of the day
• Helps you wake up and feel refreshed
• Flushes toxins out of your body
As
@hubermanlab
advices, delaying coffee helps you to maximize energy, reset your Circadian rhythm and improve sleep.
7
47
1K
When the alarm rings:
• This will feel horribly early at first
• Get your feet out of bed asap
• Set multiple alarms
It helps to connect with why you’ll be getting up early the night before. Picture how the extra time in the morning will help create the life you’re after.
5
39
1K
Stress is silently killing you.
How it affects the body and 9 proven ways to combat it:
31
267
1K
How to forge discipline.
And crush the lies holding you back:
26
268
1K
Next, we were taken to the ice bath by the side of the old tennis court.
The cold water feels like a giant fist around you squeezing out all the air.
The only way through was by focusing on each breath and slowing it down to control your fight-or-flight response.
2
66
1K
First, the instructors threw us a "Welcome Party"
100s of pushups, burpees and squats.
We were simply gasping for air and running out of energy fast.
Then at the bottom of a squat, we were told to just breathe. Deep inhales, filling the lungs, slow exhales.
Why?
3
105
1K
"Box Breathing":
Inhale to a count of 4 seconds, hold for 4, out for 4, hold for 4.
So we walked into the surf, sat down and let the waves crash over us while practising this technique.
8
122
1K
Kids deserve calm parents.
But it's easy to lose your head when you're in the midst of it all.
Here are 5 simple techniques busy parents can use to stay relaxed:
32
168
1K
I wake up at 04:55 am every morning.
Here's how I use the first 90mins each day to forge the best husband and dad of 6 I can be:
80
131
1K
10 Visuals To Level Up Your Mindset
1. Don't look for the hack, success depends on your systems:
22
239
1K
If you want to lose your dadbod in 2023, read this:
60
154
1K
If you’re a father looking for a stronger relationship with your child, open this:
49
266
1K
If 95% of your day feels busy without getting your critical work done, read this:
18
235
995
The most disciplined man alive:
Jocko Willink
I've listened to 1,000+ hours of his podcasts, read his books and spoken with him.
Here are 12 principles you can apply to become unbeatable:
37
138
987
At 36 and with 6 kids in the house, here're the big lessons I’ve learned about parenting (so far):
1. Their mother is the better parent. I stand in awe at her physical, mental and emotional sacrifices. She gives everything; my role as a dad is to support her the best I can.
2.…
57
184
1K
Bad posture is crippling you.
Here’s how to reverse it (from someone who suffered from back pain for years as a young adult):
34
152
990
If you can’t focus for more than 30 minutes, open this:
22
220
948
If you want to bulletproof your career, follow these principles
(they got me from volunteer to CEO):
54
224
965
Journal first thing:
• Identifies self-limiting thoughts
• Increases emotional control
• Reduces Stress
Take time to record your thoughts to start the day in a better mood and with a calmer mind. Here some prompts:
1
37
955
Every parent has a sleep deficit.
After 6 kids, we've found what helps our kids sleep better.
If you're in need of more restful nights, give these 7 techniques a go:
59
155
954
The 7-step evening routine that’ll put you ahead of 96% of people:
23
202
937
Over 1.5 billion people feel a lack of purpose. If you're one of them, open this:
26
177
915
Time flies when you have kids.
We're parents to 6 kids (0-12yrs), work full-time and always try to maximise our time together.
Here’re 7 high-impact activities that'll help you build resiliency in your kids, have fun with them and stay healthy as a family:
41
148
915
In 1962 La Sierra High School was part of a program based on the belief that being healthy translated into a stronger society. Such a society would serve all its citizens better and be more resilient. What happened to that vision?
61
120
899
The Feynman Technique for learning anything:
1) Identify a question
2) Explain it to a 5-year-old
3) Study it until you fully understand it
4) Simplify it further and use storytelling
True genius understands:
Simple > Complex
59
161
894
