Disappearing for six months in Monk Mode is impossible for real people with real lives. Here’s how I made it practical as a busy stay at home dad of two kids.

+++

You’re in an endless battle for your attention, focus and concentration. And we’re all losing.

Phones constantly pinging.

Inboxes overflowing.

Slack and other in-office communication systems send an anxious shiver down your spine with every notification from your supervisor.

And when you unplug for the day, you’re still never really out of the nonstop stimulation zone.

This is especially true if you’ve got kids who require whatever attention you have left.

The end of the workday goes from the over-stimulation of being always “on” while in the office. But then you come home and get over-stimulated with mindless scrolling.

In short, you are never in your own thoughts.

Never unplugged from something that is pulling on you, your time, your mental capacities.

All of which leads to uncontrollable mindless eating, expanded waistlines, lethargy and complacency.

People are sick and stressed and exhausted from being overworked and overstressed.

This is what keeps us in the never ending cycle of suck.

Stuck in our office cubicle, dying a slow death out of boredom from the mundane tasks that we complete to line someone else’s pockets.

It’s why you can never get your health in check.

This is why you can’t figure out how to stay present for your kids.

How could you? You’re too plugged in all of the damn time.

The only solution is to break this cycle.

And when you do just that, you’ll unlock a new superpower that you never thought imaginable.

Focus is a modern-day superpower

Being able to concentrate through the noise makes you incredibly valuable and almost unstoppable.

Finding your consciousness to get into a flow state while knocking out your biggest tasks will put you in the top echelon of high performers.

You owe it to yourself to break out of this never-ending cycle of suck to find your true passions. And it starts by taking back control.

Control of your life.

Control of your career.

Control of your interests and passions.

This will not be easy to do. I know this, because I’ve been there.

As a stay at home dad of two kids, while trying to grow my own business serving dozens of clients, I completely burned out.

What started as a forced shutdown of my business to preserve my mental health and try to recover from burnout, ended up changing my life and revitalizing my entire approach to how I’d run my business (and life) going forward.

It’s what allowed me to turn my health and fitness around once and for all without skipping programs and second-guessing nutrition.

A process that has increased my productivity tenfold so I can finally spend more time being present with my family once the work is done.

I unlocked this by adopting my own version of the popular trend called Monk Mode. And I didn’t have to disappear or be anti-social to make it work.

If you’ve been intrigued by the idea of Monk Mode but could never try it because the influencers made it sound impossible for real people with families and actual lives, let me show you how I did it, so you can do it, too.

Let’s get into it.

+++

What the hell is Monk Mode anyway?

The concept of Monk Mode is pretty simple.

Just as the name implies, you are going to adopt the intense discipline of a Monk and create uninterrupted periods of focus.

Monks voluntarily isolate themselves from society, embrace solitude, and live a life of abstinence from indulgence.

You don’t need to escape to a monastery in the mountains to do this. You can definitely skip the celibacy bit, and even wear better clothes.

In order to make this work, you are going to need to create extended cycles of intense focus by removing distractions so you can finally get into a rhythm (or a flow) with your work.

This helps you focus on that big project or task without being pulled in multiple directions and modes of juggling between several tasks at once.

Monk Mode is nothing new (it’s just trendy now)

You’ll see tons of influencers, high performers and entrepreneurs talk about how they activated their own Monk Modes to “unlock hidden levels of productivity they never knew existed.”

The most common iteration you’ll see on the socials is an influencer using it as an intense ritual for 30, 60 or even 90 days (sometimes longer).

During that time, they’ll cut out anything that could be viewed as a potential distraction from their goals, so that means …

• No social media;
• No pornography;
• No alcohol;
• And no foods with added sugar (this sounds awful).

The fun doesn’t stop there.

They way they’ve co-opted it, Monk Mode is not just about laser-focus on a goal or project, it’s about promoting health and wellness.

Which means an added emphasis on …

• Daily workouts;
• Mediation;
• Journaling;
• Rigid consistency with some random low-carb diet (eye roll);
• And blocking out time to be creative and getting shit done.

But, let’s hit the pause button right here.

Because that same influencer also brags about their Monk Mode being a six month retreat to the mountains where they meditated for 27 hours a day before bathing in goat piss and rinsing it off in their cold plunge.

I love that for them.

But, we ain’t got that kinda time. It’s impossible to escape. There’s no way you can just disappear (especially for six months).

And that’s okay.

The truth is that there is no official way to “do” Monk Mode. They’ve completely made it up. Seriously.

There is no right or wrong way to do this.

Monk Mode can be worked into daily mini “sprints” (or time blocks) that allow for maximum output and productivity while still keeping that laser-like focus on a specific objective for several weeks or months.

Utilizing the same form of Monk Mode that I used will break the chains of this mindless purgatory to finally find your voice or passion.

The benefits of using mini Monk Mode sprints to crush that goal

You’ll get more shit done. Nuff said.

But you’ll do so in a way that finally allows you to block out time for yourself.

Blocking out distractions is something we should just do every day.

And doing so is going to lead to a ton of benefits:

Better self-discipline
Training yourself to remove distractions for periods of self-improvement builds momentum. Momentum that develops major habits for growth.

Improved learning and skill development
You have the potential for greatness. You just need the focus to actualize it.

Monk Mode allows you to dedicate more time to personal growth.

Reduce your stress
When you’re tackling projects more efficiently and setting aside the time to actually focus, you’ll finally be able to achieve your goals.

That in itself leads to drastic improvements in mood and alleviates anxiety.

Enhanced creativity
You’ll have more creativity (and more clarity) to develop actionable ideas and solutions that will launch you into the top one percent of performers.

Imagine finally being able to innovate instead of being bogged down in the daily grind just trying to get through the next day, hoping one day you’ll have time to think about that thing you wanted to think about.

Improved self-awareness
Monk Mode requires the best isolation you can create for yourself, minus the distractions. Which means more time to yourself. More introspection. More self-reflection.

You’ll be more in tune with your strengths, your values, your aspirations and even your weaknesses.

And you’ll have the time and focus to improve along the way.

Prevent burnout
You’re going to finally be conscious and focused on your tasks and more productive in how you complete those projects.

But, Monk Mode isn’t just about pushing yourself like you do in your 9-to-5 job where you work to line a CEO’s pockets.

Monk Mode requires intense focus, accompanied by frequent breaks. As a result, you get better work-life balance and less risk of burnout.

I activated my own practical Monk Mode … by accident

Enter the period of time where I had to be cool with doing almost nothing.

I made a goal of blocking out the summer vacation for my kids (about two months) to recommit to myself. It wasn’t even about intense focus or developing Monk Mode. It was mostly about self-preservation.

Eventually, I realized that I needed a better approach to harnessing my focus. I was spreading myself too thin trying to be some productivity guru and super dad. It just led to burnout, and almost quitting.

Instead, I decided to slow down. Way down.

Since I’m not a Tibetan Monk, “isolation” for me had to look a bit different.

I stopped signing on new clients for my coaching program.

The social media apps were closed. No posting. No consuming of mindless content. No more doom-scrolling the news.

I refused any and all urges to open them up to “check in” on the world. If the news was important enough, I would know without having to check my Twitter feed all day.

I did almost nothing and got bored (here’s why and how you can do the same).

My days were spent reading, journaling, writing for pleasure and taking long ass walks with just me and my thoughts whenever I had the chance.

That can be incredibly unnerving to take that kind of a break. Especially as an entrepreneur where revenue came almost exclusively from online leads.

But it was necessary.

During this time, I spent more time with my kids who were home for the summer.

I reengaged with my own health by dialing in my nutrition and workouts in a way that I haven’t been able to since becoming a dad.

Doing so opened the opportunity to really focus on building the right plan for me that would lead to consistent progress—something I’ve always done for clients, but not so much for myself.

Unknowingly, I stumbled into my own practical Monk Mode.

When I finally started felt ready to pick back up again, I did so with more clarity and determination.

But also, I did so smarter not harder.

I realized the multitasking was not getting me anywhere. That in order to be successful without killing myself, I’d need to change how I worked.

And that meant continuing to limit my consumption of social media and news, while also blocking out time each day to work on the most important factors that would drive my personal and professional growth.

No technology to distract me from me.

How Monk Mode changed my life (and my business) for the better

After a few weeks of this process, a few things happened.

I was less stressed out and less likely to lose my patience with my kids.

And the creativity started to flow more frequently and ideas started popping up in my head on how to put everything together.

My productivity improved by becoming more efficient.

I could get more done in less time and in fact, I’ve now committed to testing a theory of building out a four-hour workday for myself going forward.

Then I created a workout and nutritional plan that utilizes all of the minimalist strategies that I’ve been interested in, but this time, it was based on my knowledge and expertise because I finally trusted myself.

The clarity of blocking off time, avoiding the need to charge to the next phase and clearing distractions to focus led to the development of my plan.

Yes, I’m now back to creating content and slowly working my way back on social media. But I do so now with intent. No more mindless scrolling to consume. Now, I engage to learn and grow and build a community.

I’m calling it my Life’s Work, because this is how I want to work, play and live. For the rest of my life.

How to make Monk Mode actually work for your busy life

So let’s make Monk Mode more practical.

Remember, it doesn’t have to be a 12-week escape in full isolation. I couldn’t do that with a family and a business to run.

Instead, I developed an approach to Monk Mode that can be accessible to any busy parent, professional (or even content creator) like you.

Prioritize the top 1-2 projects or goals that need focus

Before you even begin to think about activating Monk Mode and just diving into taking some alone time, you must get super freaking clear on what it is that you actually need to be doing.

You can utilize this time to develop skills for your professional or personal life (or even both … if you have the means and the time).

Perhaps it’s getting in shape, but you can never figure out the right plan for yourself outside of just following a bunch of haphazard online advice and programs.

Let’s get super clear on this, find the right program and start blocking out the time to finally execute it consistently.

Maybe there’s just a simple work project that you never have time to complete.

Or it can be on the professional level where you’ve got everything from a book idea that’s begging to be fleshed out, all the way to a full-on business that you’d love to launch, but you’re just too scared to make happen.

A few other creative ideas to warm you up:

• Learn a new language
• Get better at copywriting
• Research marketing and sales
• Dial in your fitness and nutrition plan
• Ideate the steps to create your business concept
• Write your book, or start that newsletter you’ve been waffling about for months

Ask yourself the following …

What the hell is the thing you want to do, build or create?

What is that thing that is calling you to accomplish that you wish you had more mental clarity on?

The choice is yours.

Schedule your priority projects into your calendar

At its core, Monk Mode is about intense focus for a determined period of time. It doesn’t have to be any more complicated than that.

Basically, it’s a time-blocking strategy on steroids.

If you have not done so already, this is how you’re going to take back control of your calendar. To start, you’ll block out time every single day for the removal of any and all distractions (phone, email, social media, everything).

Commit to an hour every single day.

You can do a metric fuck ton of things in just one focused hour per day (here’s some inspiration).

Make it an unbreakable meeting.

And if you can do so, schedule an entire off-day here or there (weekly, monthly, whatever works for you). And then avoid the temptation of filling that off day up with a bunch of unnecessary tasks and mindless consumption on social media.

In the world of fitness and bodybuilding, you’ll hear coaches talk about Macro and Mesocycles.

These are periods of time, usually a few weeks/months, where your focus is set on something like hypertrophy (building muscle) and then the next phase may be fat loss.

• One Macrocycle of Hypertrophy for five to six months.
• Then one Macrocycle of fat loss for three to four months.
• Followed by a Macrocycle for strength or maintaining progress, or something like that.

All of those macrocycles add up to one big Mesocycle (like 12 months) for changing your body.

You’ll do a similar process with Monk Mode.

I like the idea of setting aside a big Mesocycle of a year, backed by Macrocycles of intense focus on specific projects. Try to make it just one or two projects per macrocycle to ensure total focus.

Multitasking is not a productivity strategy. One task at a time.

Then, break that Macrocycle down into daily time blocks free from distractions so you can build and create and crush that goal.

In other words, Monk Mode should be built into every day, if possible.

This newsletter came about from blocking off time to ideate more creative ideas to write about after growing tired of talking about calories and protein and fat loss all the damn time.

Create your own “lockdown state” for your daily Monk Mode sessions

Since you’re not escaping to Bora Bora to become a recluse, you’ll need to be more strategic and intentional.

Ideally, you’d be able to lock yourself in a room for weeks or months and emerge from your Monk Mode period a changed person.

But, let’s keep it real. That’s not something you can do (especially if you’re a parent).

Maybe you can get 60 minutes per day to work quietly and deeply for the next 30, 60, even 90 days (or longer).

It can be your office or bedroom.

Even a quiet coffee shop corner.

It can be in the morning or the evening.

At minimum, if time is really a factor: start your day by incorporating some sort of time block into your morning routine before the noise of the day (and kids) start messing with your schedule and vibe.

“Between when you wake up and noon: no meetings, no calls, no texts, no email, no Slack, no Internet. You instead work deeply on something (or things) that matters.”

– Cal Newport, Deep Work

Execute Monk Mode and watch the mental, creative and productive gains happen

Now it’s up to you to take action.

I’ll break it down into bite-sized chunks:

1. Start by determining what the hell it is that you want to achieve with Monk Mode

Personal goals?

Career-focused skills?

Creating your own business?

Determine your major priority right now.

2. Determine how long you’ll need and want to work on that project

12 weeks?

12 months?

Rest of your life?

If you think it will take six weeks to finish that project, plan for 12 instead.

3. Create a plan of action for how you’ll eliminate distractions:

• Which ones can you realistically remove for this Monk Mode Macrocycle?
• Maybe you can’t give up social media for 60 days, but can you limit your usage of it?
• Perhaps cut it off for several hours per day instead of constantly checking each notification?
• Can you remove the notifications altogether? Get creative.

4. What habits can you stack on top of this period to level up your health, too?

Don’t fall down some random broscience rabbit hole of a 75 Hard Challenge or anything.

I think adding in more walking and slightly better eating habits can go a long way to plus up that focus you’re getting from blocking out time.

5. Schedule your new Macro and Mesocycles into your weekly routine

Make this standing meeting with your projects and goals as consistent as possible.

You’d like to commit to blocking off that time whether first thing in the morning, or even after the kids go to bed.

Find what works best for you.

6. Determine your daily monk mode routine:

Can you devote one undistracted hour per day to your goals? No?

What can you do?

Even 15 minutes per day adds up to 91 hours over the course of a year.

7. Take action, take notes on your progress, tweak as necessary

I like using a journal to log my progress on things and will check in on myself weekly, monthly and then even annually.

You’ll be a totally different person one year from now if you follow these steps.

It’s scary as hell to step back and take action on yourself, but that is the exact path you must take to actualize your full potential.

I hope you enjoyed this newsletter, there’s much more of this to come.

Use the information as you will. Share with loved ones. Share with enemies. Or not. I won’t be offended (much).

As always, if you have any questions, please feel free to reach out.

I answer all of my emails at pete [at] petecataldo [.] com … Hit me up with the subject line “monk mode for busy people” and I’ll answer any questions you have to make this work for you.

Until next time,
Pete