Benjamin Franklin grew up in working-class conditions, starting his career early on as a tradesman and then pivoting into writing for and producing newspapers. He decided he was destined for more at an early age. As such, he created 13 guiding principles on a long ship ride across the Atlantic, which shaped the path to becoming the esteemed scientist, writer, politician, and founding father over the next 50 years.

A Long Ship Ride Across The Atlantic

”Eat not to dullness; drink not to elevation.” Modern medicine confirms the wide variety of health benefits that come from avoiding overeating and obesity, including the promotion of longevity. Likewise, imbibing alcoholic beverages frequently contributes to an increased risk of a variety of diseases and all-cause mortality. More likely along the lines of Franklin’s thinking when creating this first principle, gluttony from food and alcohol can stifle personal productivity and diminish others’ perception of us.

Virtue #1: Temperance

“Speak not but what may benefit others or yourself; avoid trifling conversation .”Franklin hosted a variety of philosophical clubs throughout his life. These clubs would often involve debates and intellectual sparring between members. Franklin cut his teeth during these debates, which contributed to him evolving into the politician, diplomat, and founding father that he became. In his professional and personal life, Franklin preferred deep conversation over small talk. Social scientists have found that deeper conversational topics promote social bonding more than small talk.

Virtue #2: Silence

”Let all your things have their places; let each part of your business have its time.” Being organized in one’s physical spaces and in how one spends their time was important to Franklin. Both facets of this wisdom help us enhance personal productivity while simultaneously avoiding careless errors, such as losing an important document or missing an important business meeting. The order principle taps into the personality trait of conscientiousness, which is the strongest of the Big 5 traits in predicting success metrics.

Virtue #3: Order

“Resolve to perform what you ought; perform without fail what you resolve.” Here we see another tried and true statement about honoring one’s word. Franklin was a strong believer in commitment and performing work dutifully. Those who stick to their professional and personal commitments are held in higher regard compared to those who fail to do so.

Virtue #4: Resolution

“Make no expense but to do good to others or yourself (i.e., waste nothing).” Franklin did not tolerate financial wastefulness. He developed frugal habits early on in life. Even later in life, when Franklin was wealthy, he practiced and preached the importance of economical behavior. He often wore old robes to high-stakes political meetings (perhaps to a fault), and he was quick to instill a lesson in frugality whenever a family member requested something extravagant. Indeed, research suggests that materialistic aspirations are negatively associated with happiness and psychological health.

Virtue #5: Frugality

“Lose no time; be always employed in something useful; cut off all unnecessary actions.” The list of lifetime accomplishments on Franklin’s CV is as astonishing: He discovered electricity, understood the cause of colds (germs, not cold air), observed that exercise prevents disease and exercise intensity is more important than duration, linked illness across a variety of trades as being caused by lead poisoning, established police and firefighting systems, established a postal system between the colonies and worked as postmaster, and established the declaration of independence.

Virtue #6: Industry

“Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.” Franklin was a proponent of telling the truth above all else. Franklin was a gentlemanly politician who preferred to discuss matters cordially and thoroughly. The sincerity principle operates similarly to authenticity, a construct that describes Franklin well and is associated with increased likability.

Virtue #7: Sincerity

“Wrong none by doing injuries or omitting the benefits that are your duty.” Treat others fairly and fulfill your moral duties. Avoid causing physical or emotional damage to others and go further by helping others whom you consider your adversary if it is your job to do so. This principle helped Franklin serve effectively as an intermediary between the U.S. and Britain during tense times. Psychology research confirms that seeking revenge can have negative consequences, personally and socially.

Virtue #8: Justice

“Avoid extremes; forbear resenting injuries so much as you think they deserve.” The key idea here is to stay balanced in life. Franklin advocates for harmony across disciplines as evidence of the variety of accomplishments and careers he held. Social science research supports the idea that balance is important for avoiding burnout and maintaining creativity and consistency.

Virtue #9: Moderation

“Tolerate no uncleanliness in body, clothes, or habitation.”Although perhaps less enlightening than the other principles, keep in mind this was before running water and the germ theory of disease. As silly as this sounds now, Franklin was forward-thinking in his cleanliness principle, which may have contributed to his significantly longer than average life. Health scientists are now unanimous in their recommendation of personal hygiene practices.

Virtue #10: Cleanliness

”Be not disturbed at trifles, or at accidents common or unavoidable.” Franklin was a student of Stoic philosophy. If something negative happens to you that is outside of your control, accept your bad luck and move on without brooding in negative emotions. Psychology research finds that ruminating on negative events hurts well-being and mental health.

Virtue #11: Tranquility

“Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.” This one is a bit personal to Franklin: Franklin’s first child was conceived out of wedlock to a woman who was never revealed by Franklin nor discovered by historians. Franklin was criticized for his personal indiscretion by enemies throughout his career, and it took a toll on his marriage. Recent research finds that sexual misconduct is punished even more harshly than academic misconduct (misreporting or faking data).

Virtue #12: Chastity

“Imitate Jesus and Socrates.” Practice humility by learning from wise and virtuous role models. Franklin was a lifelong learner and an astounding scholar, receiving several honorary doctoral degrees despite having zero formal education. He believed in learning from others, which aligns well with the classic psychology finding of observational learning.

Virtue #13: Humility

At the ripe old age of twenty, Benjamin Franklin created his own list of 13 virtues. His selections were ordered by importance, and he saw the earliest ones as being needed to achieve the latter ones. They were also chosen for simplicity, as each covers a small and defined area of character.

How Benjamin Franklin understood psychological principles to help guide him to an extraordinary life, and what you can learn from them.

Understand yourself and those around you.

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Habits

13 Virtues - What Benjamin Franklin Can Teach Us About Leading A Successful And Influential Life

The Internet has sold us a great lie — you can do anything. Information is everywhere. Pick up your phone, type a few words, and you're instantly an expert. But can you apply this knowledge effectively?Most people think they can. If you know how something works, surely you can replicate it, right?Wrong!

The Internet's Big Lie

Knowing something doesn't guarantee success. On the contrary, you may overestimate your knowledge. You may find unexpected obstacles. Plus, numerous variables could cause you to deviate from the solution.AI changes that. It doesn't just offer solutions — it gives step-by-step guidance. It stays by your side, anticipates obstacles, and taps into an endless array of resources.Yet most people misuse AI. They enter vague, generic prompts and receive predictable answers. But today, I've prepared five powerful prompts for you. And I promise, they will change your life.

AI Can Guide You Step-by-Step

I started using ChatGPT like all of you.When ChatGPT launched, I was curious but skeptical. Initially, it felt predictable, useful mainly for debugging code (I’m a developer) . But while I was having fun, ChatGPT was growing. I could read one book in a week; it could read millions. And today, it’s one of the biggest encyclopedias in the world.Yet, this much knowledge is difficult to address. Many times, it will guess your answer. But you must share a detailed context if you need something specific. And, with enough context, it could help you fix your life, one chat at a time.

How I started using ChatGPT

Currently, I have over 300 chats on ChatGPT. I deleted most of them, but these are important.<ul><li class="ql-align-justify">I use it to plan new projects and software architectures.</li><li class="ql-align-justify">I use it to improve my life.</li><li class="ql-align-justify">I use it to brainstorm ideas and analyze my articles' performance.</li><li class="ql-align-justify">I am also using it to create my first board game with my girlfriend.</li></ul>It became my low-cost assistant. And today, I want to share a few of my most impactful chats with it.

How I Use ChatGPT

You're reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> — a weekly newsletter dedicated to self-improvement, goal-setting, habits, time management, and health tips.Every week, you'll receive:<ul><li class="ql-align-justify">A life-enhancing challenge</li><li class="ql-align-justify">A custom infographic to track your progress.</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Join 4100+ driven individuals</a> and take your first challenge.

The Challenge

I started to think about my finances before I even got my first salary. And when I did, a good chunk went into my first investment fund. I knew the importance of compound interest — the earlier you start, the better. So, I started as early as I could.But the problem with starting early is that you make a lot of mistakes. So I made them. I invested in a service that took 1% of my total investment a month. In the beginning, that wasn’t a lot. But I kept investing, and it became a lot.

1 — The Money Map (1)

So, how did I fix my finances? ChatGPT did it for me. It was enough to share my money allocation , and it told me how much potential I was wasting. Also, it shared a 10-week plan to improve my situation, with tasks for each week.Do you want to try it? Here’s the prompt I used.

1 — The Money Map (2)

I am Cosmin and I am almost 30 years old. Act as a certified financial planner and help me improve my finances. Build a zero-based budget for my XXX monthly income. Include essentials, discretionary spending, and three saving goals (emergency fund, vacation, and retirement).Before starting, ask all the questions you need to assess my current situation. Then, I would like an overview of my gains and expenses and a step-by-step guide to improve my financial habits.

I used to spend hours reading about my dreams and how I could achieve them. When I started writing, I read countless articles on writing, editing, and promoting. But I had a hard time practicing what I read.The same happened to all my dreams. When I wanted something, I searched for how-to guides and suggestions. But I never followed those lessons.

2 — The Dream Roadmap (1)

With ChatGPT, it felt different. The steps were the same, but I could change them in real-time and customize them according to my needs. Here’s the prompt I use to set up all my dreams. Then, I usually create a project or a custom GPT with all the data inside this chat so I can use it to ask further questions.

2 — The Dream Roadmap (2)

Act as my dream architect. My goal is to XXX, but I don’t know how to start. I want you to outline milestones for every quarter and suggest actionable monthly steps to keep me on track. Your job will be complete once I have the detailed plan for the first year of work.Before starting, please ask the questions you need to assess my current knowledge and situation. I have limited time to work on this project, around X hours a day. So, keep this in consideration.

In the last few weeks, I had to prepare for a technical interview for a big project. Usually, this isn’t a problem. But this time it’s different because I know it will define my career.I want to go there with confidence. I want to master all the things I know. So, I used ChatGPT as a studying buddy — and it was great.

3 — The Studying Buddy (1)

Two weeks ago, I set it up. I gave it a list of topics I needed to review, and we started, one topic at a time. But what surprised me the most was its ability to understand my situation. I didn’t ask, but it provided tips and best practices I should share with my interviewer to make a good impression.Here’s the prompt I used.

3 — The Studying Buddy (2)

Be my personal study coach. In X weeks, I have a technical interview on TOPIC, and I want to make a good impression. Here is a list of topics I should master.[LIST OF TOPICS]First, prepare an X-day learning plan that includes daily concepts and spaced repetition questions. Then, explain these topics one by one. After each session, I will share all my doubts. Then, you will prepare a closing questionnaire to assess my preparation.

Streaks are the key to any habit. But keeping a streak is challenging.At first, you are excited about your new habit. If it’s something new, you may want to do it every day. And you may keep your streak for a few days. But there’s a threshold in any habit when most people quit.

4 — The Habit Streak Builder (1)

It’s not something you decide to do. It just happens. You skip one day. No big deal, you think. Then you skip again, and again. Soon, you realize you’re off track — but you lack a clear plan to recover.But that’s where ChatGPT shines — it can help you recover from negative streaks and spot challenges in time.

4 — The Habit Streak Builder (2)

I always wanted to XXX, but I often failed because of [reasons]. So, from now on, you should become my habit-building coach.Every morning, I will give you updates on my streak. Use that data to understand if there are potential issues incoming. Share statistics of my progress and the goals I will achieve if I keep going.If I missed a day, diagnose the problem by asking targeted questions. Then, help me get back on track with a detailed plan.

How many times have you made a decision based on your guts?Sometimes it works. Most times, it sucks.But you don’t have to do that anymore. With ChatGPT, you can build a decision-maker that can compare anything from ideas to products.

5 — The Decision Maker (1)

I use it at work when I need to build a new software architecture. Usually, every new project has requirements I may have never seen before. So, I always start a new decision-maker chat and ask it to compare my architectures. Most times, I will come up with a mixed solution that works better.Here’s the prompt:

5 — The Decision Maker (2)

I must decide which of these solutions/products is better. Help me summarize the options below with their potential issues and strengths. If necessary, put everything in a SWAT table. Also, give me the worst-case scenario I could face with both options.If applicable, suggest one low-risk experiment I use to test my decision. Then, write a final review of what you think would be best.(Option 1) (Option 2)

We entered the AI era, but nobody taught us how to use it. We prompt ChatGPT, Gemini, and Claude every day. But do we ask the right questions?Asking ChatGPT the altitude of Mount Everest is not a clever way of using it. It may have been a few months ago, but not anymore. Now, AI can think of complex solutions. It doesn’t give generic answers anymore — it has become specific.Personal finance, self-improvement, habit building — it can help you with everything. Type the right prompt, and it may change your life.

The Challenge of The Week

Pick one of the five prompts I shared above and customize it with your data and goals. Give ChatGPT the data to help you solve your problems. Ask it to provide clear and actionable plans you can start using today and see what happens.﻿Which prompt will you try first? Hit reply and let me know.

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Next Steps

These 5 ChatGPT prompts will instantly transform your life. Use them to master money, goals, learning, habits, and decisions.

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5 ChatGPT Prompts That Will Instantly Transform Your Life

A reader lives a thousand lives before he dies.

Reading is a natural activity for our brains.Our ancestors used to rely on their pattern recognition skills to “read” nature.Now we use those same abilities to read text.And reading is actually great for our cognitive health and well-being.

📖Reading is a Natural Activity

1. Stress reductionReading for only 6 minutes can reduce stress by up to 68%.2. Mental stimulationResearch shows that reading helps prevent Alzheimer’s and dementia. Reading out loud is especially effective. 3. Memory improvementReading sharpens your memory and thinking skills.4. Vocabulary expansionReading is one of the best ways to learn new words.5. Better focusCompared to social media, reading boosts your concentration span.6. Improved brain connectivityReading helps you better feel language.7. Stronger analytical skillsWhile reading your brain switches into critical thinking mode

1. Pick a book you’ll enjoyDon’t follow trends.Don’t chase the hype.Choose something that genuinely interests and excites you.2. Read one page a dayTie it to your routine.For example: “I can’t fall asleep without reading one page.”3. Set a reading time and placeFind the time when you’re least distracted and can fully dive in.

How to Cultivate a Reading Habit

Reading can bring a lot of goodness to your brain and to your life.So next time you have a bit of free time, consider picking up a book instead of scrolling.Encourage your loved ones to read more — their brains will thank you.

To acquire the habit of reading is to construct for yourself a refuge from almost all the miseries of life.

Humans are the only animals capable of reading, an invention that’s only been around for a few thousand years.
Specific brain areas are consistently associated with reading across different cultures.
What benefits can we get from regularly activating those parts of our brain by reading every day?

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How Reading Boosts Your Brain 📚

For years, we’ve heard that sugar is one of the main drivers behind the global rise in type 2 diabetes. But new research from Brigham Young University is changing the way we look at sugar. According to the findings, where our sugar comes from matters just as much as how much we consume.

Not All Sugars Are Created Equal

In the most extensive analysis of its kind, researchers from Brigham Young University and institutions in Germany examined data from over 500,000 people across multiple continents. Their discovery? Sugars from drinks like soda and even fruit juice were consistently linked to a higher risk of developing type 2 diabetes (T2D). Surprisingly, sugars from other sources did not show this same risk. In fact, some were even linked to a lower risk.

Sugar From Drinks VS Sugar From Solid Foods

Even after accounting for factors like body mass index, overall calorie intake, and several other lifestyle risk factors, the differences were striking:With each additional 12-oz serving of sugar-sweetened beverages (i.e., soft drinks, energy drinks, and sports drinks) per day, the risk for developing T2D increased by 25%. This strong relationship showed that the increased risk began from the very first daily serving with no minimum threshold below which intake appeared to be safe.

One 12-oz Serving Of Soft Drink = 25% Higher Risk For Diabetes

With each additional 8-oz serving of fruit juice per day (i.e., 100% fruit juice, nectars and juice drinks), the risk for developing T2D increased by 5%.Fruit juice, even with some vitamins and nutrients, is much less beneficial. Because of its high and concentrated sugar content, the researchers conclude that fruit juice is a poor substitute for whole fruits, which provide more fiber to support better blood glucose regulation.

One 8-oz Serving Of Fruit Juice = 5% Higher Risk For Diabetes

The above risks are relative not absolute. For example, if the average person’s baseline risk of developing T2D is about 10%, four sodas a day could raise that to roughly 20%, not 100%.Comparatively, 20 g/day intakes of total sucrose (table sugar) and total sugar (the sum of all naturally occurring and added sugars in the diet) showed an inverse association with T2D, hinting at a surprising protective association.

20 g/day Of Total Sucrose And Total Sugar May Even Be Protective

Why drinking sugar would be more problematic than eating sugar may come down to the differing metabolic effects. Sugar-sweetened beverages and fruit juice supply isolated sugars, leading to a greater glycemic impact that would overwhelm and disrupt liver metabolism, thereby increasing liver fat and insulin resistance.

The Metabolic Consequences of Liquid Sugar

On the other hand, dietary sugars consumed in or added to nutrient-dense foods, such as whole fruits, dairy products, or whole grains, do not cause metabolic overload in the liver. These embedded sugars elicit slower blood glucose responses due to accompanying fiber, fats, proteins, and other beneficial nutrients.

The Metabolic Consequences of Embedded Sugar

“This study underscores the need for even more stringent recommendations for liquid sugars such as those in sugar-sweetened beverages and fruit juice, as they appear to harmfully associate with metabolic health,” Karen Della Corte, lead author and BYU nutritional science professor said. “Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form.”

“Rather Than Condemn, Reconsider” Goes For Sugar As Well

A massive new study reveals that the source of sugar makes all the difference. While sugary drinks like soda and even fruit juice sharply increase the risk of type 2 diabetes, sugars in solid foods—especially nutrient-rich ones—may actually be less harmful or even protective.

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Health

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Where Our Sugar Comes From Matters Just As Much As How Much We Consume

Learning:<ul><li class="ql-align-justify">Understanding 》Get the information into your brain</li><li class="ql-align-justify">Remembering 》Retrieve the information to solve problems</li></ul>Mistakes:<ul><li>Spending too much on understanding phase</li><li>Try to remember before understanding</li><li class="ql-align-justify ql-indent-1"> 	 Study Smart: What to study → How to study?</li></ul>

How the Brain learns

Day 1: Structuring ConnectionsMaking connections between new information and what you already know.<ul><li>Compare & Contrast: Compare similarities & differences between concepts</li><li>Part-Whole: Big idea→ Medium Idea→ Small Basic Idea</li><li>T-tree: Recognize the levels of hierarchy</li></ul>

How to understand better

Don't rewrite your whole lecture, use less words, group ideas and more pictures and visuals.

TAKE MEANINGFUL NOTES

Teaching: Messy associations → More comprehensible infoWhole-Part-Whole<ul><li class="ql-align-justify">Whole: Understand the process</li><li class="ql-align-justify">Part: Explain some details of the process</li><li class="ql-align-justify">Whole: Answer → Why do the details matter to the process?</li></ul>The Feynam Tecnique is explained in the image aboveDay 3: Deeper UnderstandingMixingApproach the materials from multiple angles<ul><li>Read books about it, Watch a video on youtube, Have a study group, and Research papers.</li></ul>Mixing to learn multiples topics at once<ul><li class="ql-align-justify">Studying many topics at the same day → Break study blocks Instead of studying a topic for 3 hours → Study the 3 topics for 1 hour and repeat 3 times</li></ul>

Day 2: Techniques for understanding deeper

Day 4: Spacing & Timing RevisionSpacing<ul><li class="ql-align-justify">The more you have studied → the less you need to repeat it (spacing)</li><li class="ql-align-justify">Cramming for a test is a terrible idea for long-term learning</li></ul>Timing Revision<ul><li>Column Topic: Each Chapter or Lecture you need to study</li><li>Column Reviews: The day when you are studying the topics</li><li class="ql-align-justify">Color coding: Green (Easy), Yellow (Challenging), Red (Hard)</li></ul>

How to remember what we learn

Day 5: Active Learning & TestingTesting → Spaced Repetition<ul><li>Evaluate your performance when you practice test problems</li></ul>Day 6: Long-Term MemorizationMnemonics<ul><li>Helps to remember chunks of information that are related.</li></ul>Day 7: Boost Concentration<ul><li>Take breaks to move your body and avoid burn out</li><li>The breaks should be the Study Session divided by 4</li></ul>

When it comes to efficient studying, use the techniques that actually work such as spaced repetition, active recall, memory palaces, mnemonics, mind maps, and spider diagrams.

Read Next Articles

13 Virtues - What Benjamin Franklin Can Teach Us About Leading A Successful And Influential Life

5 ChatGPT Prompts That Will Instantly Transform Your Life

How Reading Boosts Your Brain 📚

Where Our Sugar Comes From Matters Just As Much As How Much We Consume

7 Days for Better Grades

It's time to
Read like a Pro.

Read Next Articles

13 Virtues - What Benjamin Franklin Can Teach Us About Leading A Successful And Influential Life

5 ChatGPT Prompts That Will Instantly Transform Your Life

How Reading Boosts Your Brain 📚

Where Our Sugar Comes From Matters Just As Much As How Much We Consume

7 Days for Better Grades

It's time to Read like a Pro.

It's time to
Read like a Pro.