Retreats, retreats, retreats! This has been my life in a nutshell over the past three years. Since 2021, I’ve been on 20+ retreats around the world, covering everything from personal development to health and fitness. These immersive, group-travel experiences have become my favorite way to travel. Here’s why:
Retreats are about growth—mentally, emotionally, physically, and spiritually. They teach the value of self-awareness, mindfulness, positive thinking, and the power of setting clear intentions. With a mix of workshops, group activities, and reflection, retreats help you gain a deeper understanding of yourself and your place in the world.
In 2024, there’s no better time to embark on this inner journey of exploration. The world needs good leaders. The world needs more light, laughter, and love. Through retreat experiences like these, you will not only change yourself, but also the world around you.
Here are the key lessons I’ve learned from my 20+ retreat experiences over the years!
1. If you want to be happy, express yourself…fully!
It may seem simple, but most people don’t live authentically. They hide their emotions, beliefs, and desires out of fear of judgment and rejection. I’ve been there, too. Getting vulnerable takes courage, but it’s the only way to live free from the weight of that emotional mask.
I learned this lesson during one retreat during a “shadow work” workshop, where we had to openly share our biggest fears in a group. It was terrifying at first, but afterward, I felt a deep sense of relief and connection with the others.
Another powerful practice I’ve learned on retreats is radical honesty and authenticity. This involves sharing raw, unfiltered truths with other people, no matter how uncomfortable (trust me, it gets pretty intense). Radical honesty encourages you to express feelings and thoughts you would normally suppress—whether it’s an uncomfortable truth about a relationship or a self-limiting belief. The practice not only helps you release emotional baggage but also helps you show up authentically in your relationships.
Expressing yourself authentically gives your soul a voice. It’s more than just freeing—it’s necessary for genuine growth. Imagine being able to speak your mind without fear of judgment, to show your true colors without worrying about rejection.
When you show your true self, others can connect with the REAL you. It’s not just about attracting people who value honesty—it’s about creating lasting, authentic connections.
When you’re true to yourself, you let your creativity shine. I never thought I’d do ice bath and share it online—but embracing that experience has led me to new levels of creativity and self-expression.
So, here’s to authenticity and honesty. If you’re ready to live without the emotional baggage of pleasing others, start by letting yourself be seen, even when it’s uncomfortable. It’s time to let your true self shine!
2. Find the fun in ALL things
Retreats have taught me the ultimate lesson in life: follow your highest excitement and pursue joy wherever you can. If it’s not fun, it’s not sustainable…period. Whether it’s a routine, habit, or lifestyle change, if it doesn’t ignite passion or curiosity, it won’t be sustainable long-term.
Think about it – when you’re doing something you love, it doesn’t feel like work. On the flip side, if you’re forcing yourself through a boring routine, time drags and life feels heavier.
Take exercise, for example. At a retreat, we practiced “joyful movement,” where everyone chose activities that lit them up—whether it was dance, acro-yoga, or playful games like frisbee. It showed me that fitness doesn’t have to be monotonous. Instead of forcing yourself to run or lift weights, find activities that energize you—whether it’s paddleboarding, group hikes, or rock climbing. There’s something out there for everyone.
That’s why it’s crucial to weave joy into your daily routines. Whether it’s dancing in your living room, hiking in nature, or doing creative projects with friends, make sure you’re lighting yourself up. On one retreat, we spent an afternoon doing “laughter yoga”—a hilarious, heart-opening practice that turned a simple afternoon into one of the most fun and memorable parts of the trip.
As it says in the Bible, “Only if you turn and become like children, will you enter the kingdom of heaven.” To me, this means embracing the childlike joy, curiosity, and playfulness that we often lose as adults. Children don’t worry about looking silly or being judged—they live in the moment, finding fun in the simplest of things.
Life’s too short to be stuck in misery. Seek out what brings you joy, and instead of waiting for happiness, create it in small moments every day. Be like a child…silly and expressive. By centering your life around fun, you’ll find yourself thriving across every area of life.
3. Community is everything
Retreats have shown me just how powerful community is. In today’s world, where people often choose Netflix over socializing, it’s easy to live in isolation. But when you’re surrounded by like-minded individuals, true transformation happens.
Think about it – hiking up a mountain with friends is so much more enjoyable than it is on your own. During a sunrise hike I recently did in Madeira, the sense of camaraderie made the experience truly unforgettable! Similarly, when you’re practicing yoga with a group, the collective energy is electric- helping you push you beyond your limits.
But community isn’t just about fun. At a cold immersion retreat in Iceland, we spent days doing cold plunges in ice-cold rivers and lakes and hiking in freezing conditions. It wasn’t easy, but doing it alongside a supportive group made it bearable—and even enjoyable. The shared struggle created bonds and a sense of accomplishment that I wouldn’t have felt alone.
Being part of a retreat community also broadens your perspective. Group discussions and workshops expose you to different worldviews and ways of thinking that you might not encounter otherwise. And when life gets tough, having a community to lean on makes all the difference.
In 2024, I’ll continue seeking out group travel experiences because the sense of belonging and shared growth is priceless. I encourage you to embrace this too—because transformation is so much sweeter when shared.
4. We are SO much stronger than we think we are
This is my biggest takeaway from the past few years. I didn’t learn it from a book or YouTube video—I learned it by pushing myself to the absolute limit at a Wim Hof retreat in Iceland.
From hiking a snowcapped mountain in just a bathing suit to jumping 9 meters into Europe’s coldest lake, I found my edge. These experiences forced me to face fears and limits I didn’t even realize I had, and it completely shifted how I view my own strength.
As mammals, we were born with a toolkit of powerful mental faculties and physical abilities. We are wired for resilience.
What I learned on this retreat is that with the right mindset and consistent effort, we can overcome almost anything. This includes physically daunting tasks, like plunging into ice-cold water in the middle of winter. It’s not just about the physical feat…it’s about breaking through mental barriers and realizing how much more we’re capable of.
Of course, you don’t have to jump into icy waters to break your self-imposed limits—but it sure works wonders. And Iceland, with its dramatic landscape and challenging environment, was the perfect place to do it.
Another experience that pushed me to my edge was Body Camp Mallorca. I spent a week doing intense workouts for 3-4 hours a day. I went in thinking my body couldn’t handle that level of training. But by the end, I had crushed those limiting beliefs. The body adapts and becomes stronger—sometimes beyond what we imagine possible.
Like anything else in life, practice makes perfect. Unlocking your inner strength requires consistent practice and a willingness to push your limits. There’s a lion within each of us just waiting to be tapped into—retreats like these help you access it.
5. Setting boundaries and learning to say “no”
Learning to say “no” is a superpower. It lets you decide what enters your life and what stays out. Setting boundaries isn’t easy, but it’s crucial for protecting your energy and well-being—and retreats have been a big part of helping me develop this skill.
I spent the first 28 years of my life as a people pleaser. I said “yes” to things I didn’t want to do, and surrounded myself with people who drained my energy. My goal was to be liked by everyone, but this put me at odds with myself. It’s impossible to live authentically when you’re constantly prioritizing others over your own needs.
At retreats, I learned how to practice setting boundaries in a supportive environment. Whether it was during group discussions or self-reflection exercises, these spaces allowed me to explore my limits and learn how to communicate them effectively.
It’s not just about saying “no” to others—it’s also about saying “no” to your own unrealistic expectations. Sometimes, we put pressure on ourselves to be everything for everyone, which only leads to burnout. Saying “no” can actually be a powerful form of self-care.
Setting boundaries is a skill that takes practice, but once you master it, the benefits are immense. You’ll have more time and energy for what truly matters, and you’ll attract people and opportunities that align with your values. It’s one of the most important lessons I’ve learned on retreats, and it has been a game-changer for living a more balanced, authentic life.
6. The power of presence
One of the most profound lessons learned from retreats is the importance of being fully present. We often get caught up in our to-do lists or regrets about the past, but retreats offer a space to practice mindfulness and live in the moment.
By being present, you experience the richness of life as it unfolds, instead of constantly chasing the next thing. This also deepens your connections with others and strengthens your relationship with yourself.
During the Hoffman, an inner child retreat I did in the UK, I learned how to truly sit with my thoughts without judgment. After doing one of the most emotionally challenging activities of the week (which I’m not allowed to publicly share), we had to spend nearly 24 hours in silence. Sure, this wasn’t nearly as hard as a Vipassana (a silent retreat). But let me tell you…it wasn’t easy!
For me, this practice wasn’t about clearing my mind but rather being present with what was already there. The result? A profound sense of inner peace and clarity that carried over into everyday life.
7. It’s SO important to get clear on your personal values and beliefs
Having a clear understanding of your values and beliefs is like having a map or compass to guide your life. It helps you make decisions that align with who you are, set meaningful goals, and live authentically. When you’re clear on your values, it’s easier to say no to things that don’t align with them.
Retreats have given me the space to really dig deep and get clear on my core values. Through guided self-reflection, journaling, and group discussions, I’ve been able to identify patterns in my thinking and behavior that I hadn’t seen before. Self discovery is key!
Knowing your personal values
To get clear on your core values, start by asking yourself:
- What are the values that shape your daily decisions?
- Are you happy with them, or are there new values you want to embrace?
It’s easy to write down values like love, leadership, or gratitude, but unless you define what they mean specifically to you, they don’t carry much weight.
Here are some of my core values and what they mean to me – taken from my notes during the Live Life Activated Retreat in Costa Rica:
- Authenticity: Letting my heart guide my decisions & being real with myself and others
- Boldness: Going after what I want, no matter the obstacles.
- High energy: Bringing joy and high vibes to everything I do
- Curiosity: Constantly seeking growth and learning
- Freedom: Living life on my terms, making choices that serve my highest good
- Community: Deeply connecting with inspiring people who support my growth and are along on my journey
- Adventure: Always seeking out new and exciting experiences
- Fun: Prioritizing play, laughter, and being silly every day
- Faith: Trusting that everything will work out, even when the path is unclear
As you can see, these values came from the heart, not a dictionary definition. They reflect who I am at my core, and they guide how I show up in the world. Your values should feel personal, not rehearsed.
One important part of this exercise is being honest about whether you’re living according to your values right now. For example, you might value authenticity, but how often are you really showing up authentically in your life? The more honest you are with yourself, the more powerful this practice becomes.
Knowing your beliefs
Once you’ve solidified your core values, it’s important to get clear on your belief systems. Ask yourself: What beliefs are serving you, and which ones are holding you back?
Most people go through life without ever examining or challenging their beliefs. They stick to what they know—consuming content that reinforces their views and surrounding themselves with like-minded people who keep them comfortable. This goes beyond political or religious beliefs—it’s about the subconscious beliefs that shape your thoughts, actions, and behaviors every single day.
One belief system I’ve completely transformed is my view on discomfort and challenge. I used to seek comfort and ease, staying within my comfort zone and avoiding stress at all costs. I made excuses for why I wasn’t achieving certain things, and I did everything I could to avoid feelings of fear and anxiety. Now, I actively seek out discomfort—whether it’s through cold immersion, intense workouts, or retreats that push me to my edge.
This wasn’t an overnight change. It took small, intentional shifts in my habits over time to break free from the comfort-seeking mindset. I’ve accepted that sometimes life will suck, but I get to choose how I show up regardless. After all- the thorn and the flower make the rose. There is a duality of life that we must accept. By embracing discomfort daily, I’ve found that unplanned challenges feel much less intimidating.
Just remember – life is a journey and change takes time. Don’t rush the process or set arbitrary deadlines. Focus on making progress, no matter how small, and enjoy the journey. That’s what real growth is all about.
8. Retreats have transformed my approach to health
Before I started attending retreats, I had a very conventional understanding of health. Like many, I saw it as diet, exercise, and routine checkups with the doctor. But the more I immersed myself in these immersive experiences, the more I began to realize that true wellness goes much deeper.
Over the years, I’ve embraced a more holistic and alternative approach to health—one that’s rooted in natural living, mindfulness, and staying connected to the earth.
Here are the most important elements that I’ve integrated into my health routine, many of which were reinforced during retreats:
1. Thoughts
We think approximately 80,000 thoughts per day, and the quality of these thoughts directly impacts our well-being. Retreats have taught me the power of mindfulness and being aware of my inner dialogue. Negative thinking, self-doubt, and stress can wreak havoc on your body, so by practicing meditation and mindfulness, I’ve learned to cultivate more positive and intentional thoughts that support my mental and emotional health.
2. Air
We breathe 20,000 to 30,000 times per day, but most of us are unaware of the quality and depth of our breath. Through breathwork sessions at retreats, I discovered how shallow breathing limits the body’s potential and how intentional, deep breathing can bring clarity and vitality. Now, I make conscious breathing a daily habit, knowing how essential fresh air and proper breathwork are for both mental focus and physical health.
3. Water
We’re made up of 60% water, so the type and quality of the water we consume deeply affects our cellular function. Retreats emphasized the importance of hydration, not just by drinking water, but by choosing clean, mineral-rich water that actually nourishes our cells. I’ve also started to consider how water plays a role in detoxification and energy. As a result, I’m really into spring water now. I highly encourage you to look into it!
4. Light/Sunlight
Sunlight is the source of all life—it fuels our mitochondria, the powerhouse of our cells. Many retreats emphasize the healing power of sunlight, teaching us to embrace natural light while avoiding the overexposure to artificial blue light from screens. Now, I make it a point to get consistent sun exposure every day, treating it as a form of nourishment, similar to food.
5. Relationships
Humans are inherently social beings, and one of the biggest revelations from my retreat experiences is that our relationships can be one of the greatest determinants of health. The quality of our relationships—whether with friends, family, or romantic partners—affects not just our emotional state but also our physical health. Strong, supportive communities help us thrive, while toxic relationships can drain our energy and cause stress. Surrounding myself with people who uplift and inspire me has become one of my top health priorities.
6. Magnetism/Earth (Grounding)
We are meant to be connected to the Earth. Grounding, or the practice of connecting your body to the Earth’s natural energy, is something I was introduced to at retreats and has become a key part of my daily routine. Walking barefoot on the grass or beach, lying in nature, and simply spending time outdoors have helped me balance my energy and reduce inflammation in ways I never expected. It’s a practice that reconnects me with the planet, and it’s become essential for feeling grounded and centered. For the past 3 years, I’ve worn Earth Runners sandals pretty much everyday, and I swear by them!
7. Food
Food is medicine, and while mainstream culture focuses on restrictive diets or calorie counting, retreats have shown me how to view food as a source of healing. Instead of focusing on the number of calories, I now focus on the quality of what I’m consuming. Is it nourishing? Is it filled with life force? By shifting my mindset around food, I’ve been able to create a more sustainable, nourishing relationship with eating. I try to eat for nourishment, rather than recreation, whenever I can.
8. Exercise/Movement
Movement is critical for keeping our body systems flowing properly, but it’s not about punishing yourself in the gym. During retreats, I learned the concept of joyful movement—finding physical activities that energize me rather than drain me. Whether it’s yoga, hiking, or dancing, I’ve found that consistent movement, when done with joy, can completely transform not just your body, but your mind as well.
A Holistic, Alternative Approach to Wellness
What I’ve learned through my retreat journey is that true health goes beyond what conventional medicine focuses on. It’s about aligning your mind, body, and soul with the natural rhythms of life. Retreats have transformed my approach to wellness, helping me embrace alternative practices that connect me more deeply to the Earth, my community, and myself. These are the things I now prioritize—not only for longevity but for living a life filled with vitality and purpose.
9. Freedom is ultimately what we all want & need
One of the most profound realizations I’ve had through my retreat experiences is that freedom is what everyone ultimately seeks. Whether it’s emotional, physical, or spiritual, the desire to be free—free from limitations, judgment, and constraints—is at the core of our deepest longings.
Emotional Freedom
At the heart of everything is emotional freedom—the ability to feel, express, and process emotions without being shackled by fear or past traumas. Retreats have taught me that emotional freedom comes from accepting all parts of ourselves, both the light and the dark. It means releasing the need for perfection, letting go of shame, and finding peace within. Once we are emotionally free, we are better equipped to handle life’s challenges and show up authentically in our relationships.
Freedom from Judgment
Freedom from judgment—both external and internal—is essential to living a life of authenticity. Retreats have shown me the power of being myself, without fear of what others think. It’s the emotional freedom to express myself fully, and to make choices that align with my values, without being confined by societal norms or external pressures. True autonomy in relationships and life decisions stems from this freedom.
Freedom from Fear
Fear is one of the most constricting forces in our lives. It holds us back from growth, from taking risks, and from stepping into our true selves. As one of my mentors said, “When you feel fear, your body tightens and contracts. But when you breathe through it, you choose to expand.” Retreats have taught me to face fear head-on and to expand through it—choosing growth and freedom over contraction.
Freedom from Technology
We live in a world where we are glued to our phones, laptops, and constant notifications. Retreats have taught me that true freedom often comes from disconnecting. By setting boundaries, like leaving my phone outside the bedroom or limiting email checks to twice a day, I’ve been able to reclaim my focus and mental space. These small shifts allow for greater clarity and a more present way of living.
Freedom from Distractions
Distractions prevent us from living fully. Retreats often emphasize the need to turn off the outside noise to reconnect with ourselves. Whether it’s through meditation, sitting still in the dark, or group masterminds without the interference of phones, we find insights that would never surface amid the constant stimulation of daily life. The more we distance ourselves from distractions, the closer we come to true freedom.
Financial Freedom
Financial independence is another form of freedom that retreats often highlight. It’s not just about accumulating wealth; it’s about having autonomy over your life. Whether through smart financial planning, understanding taxes, or even exploring alternative systems like Bitcoin, financial freedom allows you to make choices based on desire, not necessity.
Freedom from Lies
Lies, both the ones we tell others and ourselves, are exhausting. Lying weakens the spirit. You may gain a temporary advantage from being dishonest, but in the end, lies lead to destruction. As it says in the Bible, “everything will be brought to light.” Liberation from dishonesty creates an unshakeable sense of integrity and authenticity. Coming clean brings true freedom.
Values and Freedom
At the end of the day, freedom is about living in alignment with your values. What do you stand for? What are you willing to fight for? Dying for your values is, in essence, the ultimate form of freedom because it means that you’re not willing to compromise on the things that matter most to you.
True freedom—in all its forms—is the highest goal we can aspire to. It’s not just about breaking free from external chains, but from the limitations we place on ourselves. The more we release these, the closer we come to living the life we dream of, fully and authentically.
10. Get out of your mind and into your heart
One of the most valuable lessons I’ve learned this year is that the mind is a great servant but a terrible leader. When you lead with your mind, it often lets subconscious fears and biases take control, holding you back from what truly matters.
I’m not saying we should abandon our mental faculties. Far from it—our minds are incredible tools for executing the desires of the heart. But we need to let the heart lead, using the mind to help us along the way.
If you often catch yourself carefully planning your every word or action, you’re operating from the headspace instead of the heart space. Talking about things you “have to” or “need to” do? That’s another sign the mind is in charge. Even though I’m aware of it, I still find myself falling into the headspace from time to time—it’s a work in progress, and that’s a-okay.
On all my retreats, I’ve learned powerful techniques for shifting from mind to heart. Here are some practices that have helped me open up my heart:
Heart-opening exercises
- Meditation: This practice quiets the mind and allows the heart to speak. It also brings clarity and greater self-awareness.
- Mindful breathing: Focusing on the breath helps shift attention from thoughts to the heart. Cold immersion, where mindful breathing is essential, has been one of the most effective ways for me to make this shift.
- Gratitude journaling: Writing down what you’re thankful for naturally opens the heart and helps you connect with your authentic self.
- Yoga or other physical practices: Physical practices like yoga or dance help connect the body to the heart. Kundalini yoga is one of my favorite heart-opening practices.
- Nature walks: Spending time in nature reconnects you with your emotions and feelings, helping you feel grounded and centered.
- Creative expression: Whether through writing, music, or art, creative activities help you tap into your higher self and express yourself authentically.
- Mindful listening: Truly listening to others, focusing on their words and emotions, can open your heart in a profound way.
- Cacao ceremonies: These are powerful heart openers- using the sacred plant medicine to help participants connect deeply with their emotions and cultivate a sense of love and compassion. The ceremonial cacao allows for vulnerability and openness, fostering emotional healing and creating a space for deeper connection with oneself and others.
To live a fulfilling life, it’s essential to operate from the heart space. It allows you to make decisions that align with your true self and build deeper, more meaningful relationships.
So, let’s quiet the mind and listen to our hearts. It’s time to live authentically, in alignment with our values and beliefs. Don’t just think—feel, and let your heart lead the way on this journey of self-discovery and growth.
Why you should embark on a journey of personal development right now
Humans are built to be strong, happy, and healthy. Our bodies – which include trillions of cells, muscles, tissues, and organs – were designed to carry us through life’s greatest challenges. Yet today, many of us spend our lives indoors, consumed by stress, junk food, and trivial problems. The world is filled with fear and weakness—but it doesn’t have to stay that way.
On this journey, you have two choices: (1) seek comfort daily or (2) embrace challenges and opportunities. If you choose comfort, life won’t be easy—at some point, it will lead to anxiety and dissatisfaction. Life is tough, and if you’re always seeking ease, you’ll be unprepared when challenges come your way (and they always do). But if you choose challenges, life becomes an adventure. You’ll learn, grow, and sharpen your skills, so when adversity strikes, you’re ready to face it head-on.
As the old Dutch proverb says, “Tall trees catch much of the wind.” Choosing the path of personal development means facing obstacles, but it also means gaining the power to withstand whatever life throws at you. And in the process, you’ll not only transform yourself—you’ll create meaningful change in the world.
If you want to change the world, it all begins with yourself. Sending lots of love and light your way! -Jon
Looking for help finding your dream retreat? Or need help creating one? Contact me via email: jon@myglobalviewpoint.com and I’m happy to help you out!
