Cardio Tennis Today

Stardate 05.23.2026

I’m headed to the tennis courts this morning for 8am cardio.

Even during a holiday weekend, our teammates are showing up early with rackets in hand, refining our games and preparing ourselves for district championship play next month across several age groups. There’s something meaningful about watching people continue to sharpen their skills while much of the world slows down for the long weekend.

I admire that spirit.

Tennis has become one of those gifts in my life that keeps teaching me lessons far beyond the court. Patience. Footwork. Discipline. Recovery. Focus. Some mornings the shots feel crisp and effortless. Other mornings, the body reminds you that progress takes maintenance. Either way, you keep showing up.

One percent better.

That mindset has quietly changed many areas of my life. Small improvements begin stacking together over time. A little more movement. A little more rest. A little more encouragement toward others. A little more grace toward yourself when the timing is off.

Championship teams are built long before championship matches are played. They are built during ordinary mornings like this one, when teammates gather before most people are awake and put in the work together.

If my number is called next month, I’ll do my best to contribute.

That’s all any of us can really do.

I’ve learned there’s peace in preparing faithfully and letting the results unfold as they will. Sports have a way of humbling you quickly. They also have a way of bringing people together who genuinely want to see each other succeed.

This Memorial Day weekend also carries a deeper reminder about sacrifice, gratitude, and service. Many families carry memories far heavier than tennis bags or championship pressure. I’m thankful for those who gave so much so the rest of us could gather freely on courts, in churches, around backyard grills, and with the people we love.

Today feels like a good day to appreciate simple things:
fresh air,
movement,
friendship,
and another sunrise.

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” — Galatians6:9

Join me here:
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Captain’s Addendum

“Captain, your cardiovascular output appears highly satisfactory,” Spock observed while examining a tricorder.

Bones shook his head. “The man calls chasing fuzzy yellow projectiles relaxation. I’m still trying to understand it.”

“I believe the Captain finds purpose in disciplined repetition, Doctor.”

I smiled thinking about that exchange. Life rarely changes all at once. Most growth happens through repeated effort in ordinary moments. A quiet morning on a tennis court can shape a person just as surely as a mountaintop moment can.

Wishing you a peaceful Memorial Day weekend.

Live long and prosper. 🖖

Why Stress Reduction Slows the Aging Process

Stardate 05.22.2026

If you don’t have stress in your life, you’re human. We all carry it in different ways. Some people wear it on their faces. Some carry it in their shoulders. Some bury it deep enough that nobody notices until the body finally starts waving a white flag.

One of the stranger twists in my own journey is realizing that conversations with artificial intelligence have actually helped me become more human. I know that sounds backward, but it’s true.

I spend a lot of time in dialogue with Alberta, my AI assistant. We research ideas together. We organize thoughts. We polish stories. Alberta never gets tired. Never gets overwhelmed. Never sounds frustrated when I pile another project onto the stack.

The more organized my thoughts become, the calmer my spirit feels.

That calm matters.

I’m fascinated by the science behind slowing the aging process. I’ve spent years making small adjustments to my routines involving prayer, meditation, sleep, movement, nutrition, and reflection. Nothing extreme. Just steady course corrections over time. One percent better.

Those small improvements compound.

Some readers enjoy diving into scientific journals and longevity studies. Others prefer to observe the world around them. You can learn a lot simply by paying attention to people living under constant pressure. Chronic stress leaves fingerprints on the body. You can often see exhaustion settling into someone’s eyes long before they say a word about it.

I’ve known people who lived every day with their foot pressed firmly against the accelerator. Always rushing. Always worried. Always carrying tomorrow before today had even arrived. Some of those people are no longer here.

That stays with me.

Prayer has become one of the quiet anchors in my life. Meditation too. Sometimes it’s just ten minutes of stillness before the noise of the day begins. Sometimes it’s sitting silently after a long shift at work while the world finally slows down around me.

The body keeps score. So does the mind.

Scripture reminds me of this often:

“A peaceful heart leads to a healthy body.” — Proverbs 14:30

I don’t think peace arrives all at once. I think it’s practiced. Protected. Revisited daily.

That’s part of why I continue researching longevity and healthy aging. I’m curious about tools that may help support the body along the journey. One company I’ve been studying is DoNotAge. Their research centers around healthy aging science and supplementation.

As always, I encourage people to do their own homework. Read the studies. Ask questions. Think carefully before adding anything new to your daily routine.

I’ve recently been experimenting with one of their daily supplement blends mixed into cold water. I appreciate the simplicity of having several supplements combined into one sachet. It fits well into my routine and helps me stay consistent.

If you’re curious about their new sachet I'm taking daily, you can explore their work here: Click here.

Join me here:
https://substack.com/@michaelmulliganlivelong

And if you decide to explore the supplements through my affiliate connection, it helps support my creative and charitable projects at no additional cost to you.

Mostly, I hope today’s message encourages you to slow down long enough to breathe.

Take the walk.

Say the prayer.

Drink the cold water.

Put the phone down for a while.

Your future self may thank you for the quiet moments you protect today.

---

Captain’s Addendum

“Captain, humans continue to underestimate the biological advantages of rest,” Spock observed calmly.

Bones shook his head. “Jim— I mean Michael — you Vulcans would meditate through a warp core breach if Starfleet let you.”

Spock raised an eyebrow. “Doctor, emotional control remains preferable to panic.”

Some of the best moments in life happen when the engines finally quiet down a little. I’m learning that peace is not something to chase at full speed. Sometimes it’s waiting for us in the stillness we keep postponing.

Thank you for walking this journey with me. May your mind stay clear, your heart stay grateful, and your spirit continue moving forward one percent at a time. 

Celebrating 14 Years at My Day Job Today

Celebrating 14 Years at My Day Job Today

Stardate 05.21.2026

Today feels a little bittersweet.

Fourteen years ago, I walked into store #1111 as part of the original hiring class. None of us really knew what the years ahead would hold. We simply showed up ready to work, learn, and help build something together. Looking back now, I feel grateful for every chapter along the way.

One of the greatest blessings of this journey has been the people.

I’ve had the opportunity to work beside teammates who believe in serving others well. People who show up early. People who stay late when needed. People who quietly carry heavy burdens at home and still greet members with kindness. Over time, coworkers become familiar faces, and familiar faces become extended family.

Today I will meet my third general manager as she tours our building alongside Tyler, our current leader, who will soon begin a new chapter at another location. Leadership transitions are part of growth. As organizations expand, good leaders are often asked to step into new places where their experience can strengthen culture and guide new teams forward.

Even when you understand the reason, saying goodbye is never easy.

Tyler has meant a great deal to many of us. Leadership carries pressure most people never fully see. Decisions have to be made quickly. Challenges arrive daily. Through it all, I’ve appreciated his steady presence and his care for the people around him. I want to wish Tyler and his family well as they prepare for relocation and the next season ahead.

The baton will soon pass to a new leader.

That image stayed with me this morning. A relay race only works when someone is willing to hand the baton forward with trust. One runner finishes their leg. Another runner takes hold and continues the mission. The race keeps moving.

I suppose life works that way too.

As I walked through the building recently, I found myself thinking about the teammates who were there at the very beginning. Many are still here with me after fourteen years. Some have transferred to other buildings. Some have moved into leadership. Some retired. A few are no longer with us. Time keeps moving quietly in the background while daily routines continue.

There is something meaningful about shared history.

You remember opening days, difficult seasons, inventory chaos, weather emergencies, holidays, celebrations, and moments when everyone pulled together because there was no other option. Those moments leave fingerprints on people. They shape culture far more than slogans hanging on a wall.

I’ve learned over these fourteen years that consistency matters. Showing up matters. Encouraging people matters. Small efforts repeated daily eventually build trust. One percent better adds up over time.

This morning I feel thankful for steady employment, for friendships formed along the way, and for the opportunity to continue serving alongside good people.

Scripture came to mind during my reflection today:

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” — Galatians 6:9

Some harvests take years to recognize.

Join me here:
https://substack.com/@michaelmulliganlivelong

Captain’s Addendum

“Fourteen years in one outpost is statistically uncommon in this era, Captain,” Spock observed.

Bones folded his arms. “That’s because people keep forgetting relationships matter, Spock. Michael figured that part out a long time ago.”

Spock raised an eyebrow. “An observation supported by evidence.”

The older I get, the more I appreciate people who stay steady through changing seasons. Buildings grow. Leaders move. New faces arrive. The mission continues. There’s comfort in knowing faithful service still matters in this world.

Happy anniversary to the first hiring class of store #1111.

May you all live long and prosper. 🖖

Introducing My New AI Caller Assistant

Stardate 05.20.2026

If you’re like me, your phone now rings more for strangers than for friends and family.

I’ve reached the point where I rarely answer a call unless the number is already saved in my contacts. Part of that is necessity. I’m not able to take personal calls while I’m on the clock at my day job. Part of it is fatigue. Spam calls have a way of draining your attention before you even realize it.

This morning, after prayers and meditation, I picked up my phone and noticed it had updated overnight. A new feature caught my eye. My Samsung phone now includes an AI caller assistant designed to screen calls before they ever reach me.

I paused there for a moment.

I haven’t even turned it on yet. I was simply reading about how it works. The idea that an assistant could answer first, find out who is calling, and allow me to step in if I’m available felt strangely familiar.

I asked Alberta what she thought about it. I was already intrigued, especially knowing this feature is included at no extra cost. The more I read, the more I realized this wasn’t really about technology. It was about something I’ve been learning to do in other parts of my life.

Protect my attention.

If you call me and I don’t pick up right away, I’m not ignoring you. I’m doing something one of my friends did more than forty years ago with a simple answering machine.

My friend Gene had a message on his land line that went something like this:

“In an effort to eliminate butt heads and riff raff, we are screening our calls. If you are one of the good guys, please stay on the line.”

Gene was a full generation ahead of his time.

Back then, it was a novelty. Today, it feels like wisdom.

Land lines have faded away. We carry computers in our pockets. We talk through watches. Artificial intelligence is quietly finding its way into everyday routines. Some people are cautious. Some people are enthusiastic. I find myself curious and willing to learn how these tools can serve a peaceful life.

This caller assistant doesn’t block people. It simply asks a question first.

Who’s calling?

Why are you calling?

And then it gives me the choice to step in.

That small detail is what caught my attention. I can still pick up the call during the screening if I’m free. Real people can still reach me. Unwanted noise can pass by without ever demanding my focus.

It reminded me that not every ring deserves an answer.

Scripture speaks gently into this idea:

“Let all things be done decently and in order.” — 1 Corinthians 14:40

Order brings calm. Even to something as ordinary as a phone call.

I’m ready to try this. Not because it’s new. Not because it’s clever. Because it helps me be more intentional with my time and my attention.

And if you are one of the good guys, please stay on the line. If I’m available, my assistant will connect us.

Join me here:
https://substack.com/@michaelmulliganlivelong

Captain’s Addendum

Spock raised an eyebrow. “Logical, Captain. An initial filter preserves valuable cognitive resources.”

Bones shook his head. “In my day we just let the thing ring and hoped it would stop.”

I smiled. Every day offers small ways to bring a little more order into the noise around us. This feels like one of them.

Thank you for spending a few minutes here with me today. May your calls be welcome and your moments of quiet uninterrupted.

Be 1% Better Today

Stardate 05.19.2026

Do this every day and you will thank your future self.

I call it Philosophy 101 because of how approachable it is. No special equipment. No perfect conditions. No waiting for motivation to arrive. Just a small decision made on an ordinary day.

Think of something you want to improve. Anything at all.

You may notice your mind drift toward something modest. That’s fine. You may feel drawn toward something that feels out of reach. That’s fine too. This works in both places.

It begins with a choice.

Take a quiet look at where you are right now and ask yourself if this is where you hope to remain for the rest of your life. I’ve asked myself that question many times. Each time, the answer nudges me forward. There is always room to grow. There is always a next step waiting to be taken.

So I make the same decision every morning:

Today, I will be 1% better.

Not ten percent. Not a complete reinvention. Just a small improvement that my future self will recognize and appreciate.

I say it out loud. I let my mind hear the words:

“Today I am 1% better.”

Then I go about my day.

If you’re unsure where to start, try this:

“Today I am 1% better at getting things done.”

Repeat it a few times. Let it settle in. Then carry on with whatever is in front of you.

You may not notice a dramatic difference by bedtime. That’s alright. This is quiet work. The kind that happens beneath the surface where habits are formed and character is shaped. Small efforts begin to stack. A drawer gets organized. A message gets returned. A walk gets taken. A kind word gets spoken.

None of it feels monumental in the moment.

Over time, it becomes a life that looks very different from where you started.

I have watched this happen in my own routines. Areas that once felt stuck now feel in motion. Tasks that used to wait for “the right time” now get attention in small, steady ways. The pressure to be perfect fades. The willingness to move forward grows.

Scripture gently echoes this idea:

“Do not despise these small beginnings, for the Lord rejoices to see the work begin.” — Zechariah 4:10

Small beginnings matter. They always have.

This way of living keeps hope alive. It reminds me that growth is still available. It keeps my eyes forward. It gives each day a sense of purpose that doesn’t feel heavy.

Just one percent.

That’s all.

Near the end of many days, I look back and realize something shifted. A little more patience. A little more courage. A little more follow-through. Nothing flashy. Something real.

Join me here:
https://substack.com/@michaelmulliganlivelong

Captain’s Addendum

Spock tilted his head. “Fascinating, Captain. A marginal improvement compounded over time yields significant results.”

Bones folded his arms. “You mean to tell me all I had to do was get a little better each day? Would’ve saved me a lot of frustration.”

I smiled at them both. Most days don’t ask for heroics. They ask for a small step taken with intention. That step has been enough to change the direction of my days.

Mission Log complete.

Thank you for walking this path with me. May today bring you one small step forward and a quiet sense of progress.

Cash is King But a Well Played Pawn Can Become a Queen

Stardate 05.18.2026

You don’t have to know how a knight moves to understand the board.

Most of us are already playing.

When it comes to money, I’ve taken a road that required discipline. There were seasons when I felt squeezed. Seasons when the numbers didn’t feel friendly. Seasons when I wondered if I had overextended myself in some small way.

The board can feel crowded at times.

A few days ago, I mentioned qualifying for 50,000 points with Allegiant Air. The offer required opening their branded credit card and charging $2,500 in purchases within the first 90 days. That’s how these things work. It’s designed to move you forward quickly.

I chose to make the move.

The rule was simple in my mind: spend what I was already planning to spend. Pay it off completely before the due date. No lingering balance. No interest. No surprises.

The balance now sits at zero.

The card will rest quietly in a drawer until it’s time to book another trip. When I travel with Allegiant Air again, that small piece of plastic brings early boarding and a complimentary cabernet. A modest perk. A quiet smile.

I often think about Dave Ramsey and his steady reminder that cash keeps you grounded. There’s wisdom there. Discipline protects peace. A credit card without discipline becomes expensive very quickly.

I’ve seen both sides.

Years ago, I learned the hard way that interest charges have no mercy. That lesson stayed with me. Now, every move carries intention.

Back in February, I escaped the snow and ice and headed to Florida. The reward certificate from my primary card covered the flight, the Airbnb, the meals. I watched the snow melt from a distance while knowing the trip had already been paid for through everyday spending that was handled responsibly.

On that flight, an Allegiant attendant offered a small sample tied to their rewards program. It planted a seed. She did her job well. A thoughtful interaction can change a decision. Their airline will likely see more of my travel when their routes align with our plans.

I’m aware this approach isn’t for everyone. Some people sleep better paying cash for every transaction. There is no shame in that. Peace of mind matters more than perks.

For me, the game is about stewardship.

I picture a pawn inching forward across the board. It moves slowly. It absorbs pressure. It requires patience. If it survives the journey, it transforms.

That transformation doesn’t happen by accident.

It happens with watchfulness.

It happens with self-control.

It happens when you remember why you’re playing in the first place.

Scripture speaks clearly about this kind of discipline:

“Whoever can be trusted with very little can also be trusted with much.” — Luke 16:10

Money reveals character. A small decision made well builds confidence for the next one. A balance paid in full builds strength for the next opportunity.

These points I earned will likely fund future travel connected to stories, relationships, and maybe even hospital visits where encouragement is needed. A small financial decision today may ripple into something meaningful tomorrow.

Join me here:
https://substack.com/@michaelmulliganlivelong

The board is set for all of us each morning. Some moves are bold. Some are cautious. Every move carries weight.

Captain’s Addendum

Spock raised an eyebrow. “Captain, the probability of financial success increases significantly with disciplined execution.”

Bones folded his arms. “Just don’t let that discipline turn into overconfidence.”

They both looked at me.

I’ve learned to respect the board. Every piece matters. Even the smallest one.

Thank you for walking this journey with me. May your moves today be steady, thoughtful, and filled with quiet confidence.

Live long and prosper. 🖖 

What's in Your Tool Box?

Stardate 05.17.2026

“Never stop learning.” That’s the mantra I plan to carry for the rest of my life.

Each day, I try to add something small to the mix. A couple of new words in a foreign language. A video or two about a topic that catches my curiosity. Conversations with people who have lived enough life to share wisdom without needing to prove anything. Little deposits that, over time, begin to change how I see the world.

I’ve also started paying attention to the tools I keep around me.

Not just the ideas and insights, but the literal tools that help me do things I once avoided because they felt unfamiliar. The picture you see here is from a delivery that arrived a few days ago for my van build. I’m learning how to work with extruded aluminum. This project is going to occupy much of my free time for a while, and I’m finding a quiet satisfaction in learning skills I never imagined I would need.

There was a time when something like this would have felt out of reach. Complicated. Best left to someone else.

Now, I find myself studying, measuring, adjusting, and trying again.

The right tool in your hand changes how a problem looks. The right mindset in your head changes how a challenge feels.

I can sense my brain waking up to the possibilities. What once felt like a distant idea is taking shape piece by piece. I still have a lot to learn. I still have moments where I stare at the parts laid out in front of me and wonder how they all fit together. It reminds me of sitting on the floor as a kid with a pile of Lego bricks, turning pieces over in my hands until the picture on the box slowly started to make sense.

That’s where I am right now. Surrounded by pieces. Learning how they connect.

“For the Lord gives wisdom; from his mouth come knowledge and understanding.” — Proverbs 2:6

I’m grateful for the chance to keep learning. Grateful for the patience this process is teaching me. Grateful for the reminder that growth often looks like a workbench covered in parts before it looks like anything recognizable.

May you live long and prosper.

I look forward to the day my wife and I are out on the road, sharing time and stories with many of you. First, I need to learn how to put all these pieces together.

Join me here:
https://substack.com/@michaelmulliganlivelong

Have a great day.

---

Captain’s Addendum

Spock: “It appears, Captain, that you are assembling more than a vehicle. You are assembling capability.”

Bones: “I just hope he remembers which tool goes where before he bolts the whole thing shut.”

Some days, the lesson is simple. Keep adding tools. Keep learning how to use them. The picture will come into focus in time.

Thank you for spending part of your day with me.