If I can be real with you - I've been struggling to stay consistent
Consistently hitting the gym. Consistently tackling my to-do list. Consistently holding emotional energy for friends and family.
And I’d guess you struggle with the same sometimes too.
Motivation feels great in the moment, but it can get derailed by stress or distractions. And raw willpower works in short bursts, but the more you rely on it, the less effective it feels.
So lately I’ve been searching for a few better tools to help me stay consistent. If you're interested, here are some science-backed tips for building better consistency:
1. Focus on identity, not outcomes. Instead of saying, “I should write more,” say, “I am a writer.” When the goal becomes part of your identity, it’s much easier to follow through.
2. Make it easy on yourself. Every night before bed, I lay out my gym clothes on my dresser. That way, when my alarm goes off, the first thing I see is the promise I made to myself—and all the tools to keep it.
3. Adopt the 2-minute rule to build momentum. If your to-do list feels overwhelming, start with the smallest wins—things you can do in two minutes or less. Knocking those out gives you momentum to tackle bigger tasks.
The last thing I'll say on this is that consistently showing up as the person you want to be every day looks much different than we think:
this is what progress looks like
The gym session you only get through half of is still progress
The three of 17 items you get done on your to-do list is still progress
The one text you send a loved one this week is still progress
It can be messy, and it can be incomplete. But don't be too hard on yourself. You're further along today than you were yesterday - and that means something.
Welcome to First Things First, Reader. I created this newsletter as the reminder I needed to reflect on how far I've come, as well as prepare for the journey ahead.
Today I'll share with you:
How ChatGPT is causing literal brain rot
Why thousands of people were rushing to get back to the US this past weekend
Why Gen Z are embracing a "career minimalism"
I’m so glad you’re here. Let's get started.
TikTok isn't rotting your brain. ChatGPT is.
Researchers at MIT just completed the first brain scans on ChatGPT users, and the results aren’t great.
In the study, participants were asked to write an essay both with and without AI, and researchers compared the brain activity of the two groups. Among those who used AI, there was a 47% drop in neural engagement. Even after they stopped using AI, participants who had relied on it found it harder to write in their own words - an effect researchers called “cognitive debt.”
The best-performing group used AI only to create an outline or framework, then wrote the essay in their own words. So, I’m not saying AI has no place in your work. But remember: your mind is your most powerful muscle, and if you don’t regularly use it, it will atrophy.
You can read more about the study here. And if this made you question your own AI habits (first off, same), consider embracing boredom every once in a while and spending more time in nature with a good book, or just a notepad for your own thoughts and ideas.
Big Tech to it's H-1B workers: You can't leave
This past weekend, thousands of tech workers in the US on visas were left unsure whether they could travel, thanks to some incredibly confusing messaging from the White House.
Almost all major tech companies employ foreign talent through an H-1B visa: a program designed to bring the best talent from around the world to the U.S. tech industry. Even Elon Musk, originally from South Africa, entered the U.S. through a similar program.
So on Friday, when the President announced that any tech company employing H-1B workers would be charged an annual fee of $100,000 (per employee!), panic set in as companies scrambled to ensure their visa holders stayed stateside.
Hours later, the administration clarified that the fee would only apply to new H-1B visa holders. But by then, thousands had already canceled or changed travel plans just to be safe.
The corner office isn’t as appealing as it once was. A recent Glassdoor Community survey found that 68% of Gen Z workers said they wouldn’t pursue management if it weren’t for the paycheck or the title.
So even though Gen Z will soon make up 10% of all managers in the workplace, leadership itself isn’t really one of their main goals.
So, are we just lazy?
Not quite. In another Harris poll, 57% of Gen Z said they currently have a side hustle, compared to 48% of Millennials, 31% of Gen X, and 21% of Boomers. In other words, Gen Z is putting in the work - just not always within the traditional 9-to-5.
And with AI eating away at early career opportunities, layoffs becoming more common, and a general sense of economic uncertainty, it’s easy to see why.
My take? I don’t think Gen Z is minimalistic about their careers at all. They’re simply more aware that putting all your eggs in one basket exposes you to the most risk in the long run. And while there’s nothing wrong with pursuing career success, you can do that while also realizing a job will never love you back.
A few resources to help you on your journey
Career Wrapped: We already know you listened to a lot of Drake this year. Instead of a Spotify Wrapped, why not create a "Career Wrapped" for this year instead?
LinkedIn Search Secrets: Most people have no idea how to take full advantage of LinkedIn to find jobs or people to network with in their industry. Here's your guide.
One Pager: This promotion template got me promoted twice in two years. This will help you summarize your skills and drive your yearly review conversations at work!
I've spent the last few years creating and collecting the best resources to help you level up in your life and career. Check out my most popular ones above, or view the full list here.
It really means the world to me that you show up to explore these topics with me each week, so thank you for reading. If something above resonated with you, consider sharing it with someone else who might need it too.
If you have any feedback, you can always reply or email me at me@colinrocker.com
And remember that you’re not behind, because you're a "first". Which means you were never made to follow.
