Optimize Flashcards
(300 cards)
1
Q
What exists outside of our Comfort Zone?
A
The path to infinite potential. Though uncomfortable, we must learn to embrace the discomfort in order to grow.
2
Q
What does Seneca say about shaping our life?
A
If you shape your life according to nature, you will never be poor; if according to people’s opinions, you will never be rich.
3
Q
What mantra comes from Louise Hay?
A
“I love and accept myself completely” while looking into your eyes in the mirror.
4
Q
What does Seneca say about a disposition to good?
A
Work with stubbornness and strong discipline until our will power to do the right thing leads to a disposition of doing the right thing.
5
Q
What does Stoic philosophy say about man’s ideal state?
A
Man’s ideal state is realized when he has fulfilled the purpose for which he is born. Self-actualization.
6
Q
What does Stoic philosophy say about changing behavior?
A
To change behavior, first, we need to catch ourselves doing it. One practical way of doing this is by journaling criticism (of others and myself), gossip, complaining, comparing, impatience, holding my breath, getting frustrated, etc. Anything that is part of “My NOs”.
7
Q
What does Stoic philosophy say about harshness?
A
We should appropriately correct our weaknesses without self-criticism, just a nice firm look in the eye and a smile as we embody more and more of our ideals while burning out the dross that clouds the silver.
8
Q
What does Stoic philosophy say about difficulties?
A
“It is not because things are difficult that we do not dare; it is because we do not dare that things are difficult”
9
Q
What mode should we strive to live in?
A
Beta mode. Meaning, get a little better every single day.
10
Q
What are the 3 universal fundamentals?
A
- Eat
- Move
- Sleep
11
Q
What are the unique fundamentals for me?
A
- Learn
- Build
- Lead
12
Q
Where does regret and other negative emotions stem from?
A
The difference between what we are capable of and what we are doing right now. When we find that we are not meeting our potential, the best thing to do is to meet our potential by noting it and moving on.
13
Q
What does Marcus Aurelius say about time?
A
“Your time has a limit set to it. Use it, then to advance your enlightenment; or it will be gone, and never in your power again.”
14
Q
What does Marcus Aurelius say about living each day?
A
“To live each day as though one’s last, never flustered, never apathetic, never attitudinizing - here is the perfection of character.”
15
Q
What does Marcus Aurelius say about visions of a lifetime?
A
“Never confuse yourself by visions of an entire lifetime at once… remember that it is not the weight of the future or the past that is pressing upon you, but ever that of the present alone.”
16
Q
What does Marcus Aurelius say about retiring within ourselves?
A
“Men seek for seclusion in the wilderness, by the seashore, or in the mountains - a dream you have cherished too fondly yourself. But such fancies are wholly unworthy of a philosopher, since at any moment you choose you can retire within yourself. Nowhere can man find a quieter or more untroubled retreat that in his own soul; above all, he possesses resources in himself, which he need only contemplate to secure immediate ease of mind - the ease that is but another word for a well-ordered spirit. Avail yourself often, then, of this retirement and so continually renew yourself.”
17
Q
What does Marcus Aurelius say is within our power?
A
“Cultivate these, then, for they are wholly within your power: sincerity and dignity; industriousness, and sobriety. Avoid grumbling, be frugal, considerate, and frank; be temperate in manner and speech; carry yourself with authority.”
18
Q
What does Marcus Aurelius say about anger?
A
“How much more grievous are the consequences of anger than the causes of it.”
19
Q
What does Marcus Aurelius say can be taken from a man?
A
“Everything can be taken from a man but one thing; the last of the human freedoms - to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
20
Q
What does Marcus Aurelius say about your power?
A
“If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment.”
21
Q
What does Rumi say about irritation?
A
“If you are irritated by every rub, how will you be polished?”
22
Q
What does Rumi say about security?
A
“You can believe so much in you and your internal strength that things or others will be seen as mere pleasant but superfluous adjuncts to your life”
23
Q
What is WOOP?
A
- Wish (what do you want?)
- Outcome (what benefits will the wish bring to you?)
- Obstacles (what obstacles will you face?)
- Plan (how will I handle obstacles? If X happens, then I will do Y.)
24
Q
Where is WOOP useful?
A
Everything from micro to macro goals. WOOP the day, the year, a meeting, anything and everything.
25
How can we do the impossible?
Break it down into bite-sized pieces.
26
Which parts of the day do we have the most control over?
The bookends, our AM and PM.
27
What's the most important thing I can do ?
This minute, this hour, this day, this week, this month, this year, in 5 years, in a lifetime.
28
How can we calculate Motivation?
Motivation = (Energy * Expectation * Value) / (Impulse * Delay).
Energy: eat, move sleep
Expectation: how feasible is the goal?
Value: how much value are we going to get?
Impulse: how much impulsivity do we have - can we focus our attention?
Delay: how far off is the goal?
We want to maximize the numerator and minimize the denominator.
29
What properties should our goals have?
Goals should be challenging, feasible and meaningful.
30
How do dominoes relate to achieving our goals?
Think about what needs to happen sequentially for that goal to happen. Start with the tiniest domino possible. Ruthlessly prioritize the next domino - don't skip ahead.
31
How can we maintain motivation?
Make progress. We feel good when we're making progress. Have a clear goal and make progress consistently day in and day out.
32
How should we approach "off days"?
Learn to play poorly well. Rather than have an off day where you screw up and let the whole day spiral, fail gracefully. Set up scaffolding where you can't fall down too far. Don't let your kryptonite destroy you.
33
What is our kryptonite?
Kryptonite is the thing(s) that slows us down. Alcohol, binge eating, etc. The things that we have no reason to continue, habits that we need to eliminate.
34
What should we do for each year?
Pick a theme and live it every single day. Pick a mantra on who you want to be and what your intention is.
35
What is smokeybot?
The idea that we should be both the tortoise and the hare. Move fast and move slow. We need to oscillate, can't be on all the time (like the hare tried to do), but we can't be off all the time either (like the tortoise). Be on and then be off. Train recovery and become good at it.
36
What does it mean to be an experimenter?
Look at every moment as a way to get more data on how to live optimally. Feast on success. Don't beat yourself up on failure, instead take a neutral approach: "needs work."
37
What is the rehearsal method for reflection?
Rather than brood over a past event, rehearse what could have gone better. Instead of replaying the (poor) past, rehearse what you could have done better and imprint that growth opportunity on your mind.
Look at everything as a batch of data that you can use to improve just a bit more.
38
What should we strive to do?
Create an unending string of extraordinary years.
39
What is Activation Energy?
The point at which an outcome occurs, e.g. boiling point of water. Are you simmering or are you boiling? Flip the switch and go all in. Approach life with the same intensity as a man whose face is forced underwater. Do or do not.
40
What does it mean to be Antifragile?
When life hits you hard, if you're
Fragile: you break
Resilient: withstand, but eventually you break
Antifragile: get stronger
"Wind extinguishes a candle but feeds a fire"
41
What does Confucius say about preaching?
"He does not preach what he practises till he has practised what he preaches."
42
What does Confucius say about recognition?
"He does not mind being in office; all he minds about is whether he has qualities that entitle him to office. He does not mind failing to get recognition; he is too busy doing the things that entitle him to recognition"
43
What does Confucius say about learning?
"In the presence of a good man, think all the time how you may learn to equal him. In the presence of a bad man, turn your gaze within!"
"Even when walking in a party of no more than three I can always be certain of learning from those I am with. There will be good qualities that I can select for imitation and bad ones that will teach me what requires correction in myself."
44
What does Confucius say about faults?
"In vain I have looked for a single man capable of seeing his own faults and bringing the charge home against himself."
45
What does the Bhagavad Gita say about dharma?
"It is better to strive in one's own dharma than to succeed in the dharma of another. Nothing is ever lost in following one's own dharma. But competition in another's dharma breeds fear and insecurity."
46
What does the Bhagavad Gita say about duties?
"It is better to perform one's own duties imperfectly than to master the duties of another. By fulfilling the obligations he is born with, a person never comes to grief. No one should abandon duties because he sees defects in them. Every action, every activity, is surrounded by defects as a fire is surrounded by smoke."
47
What does the Bhagavad Gita say about seeing truly?
"He alone sees truly who sees the Lord the same in every creature... seeing the same Lord everywhere, he does not harm himself or others."
48
What does the Bhagavad Gita say about the power of our will?
"Reshape yourself through the power of your will. Those who have conquered themselves live in peace, alike in cold and heat, pleasure and pain, praise and blame. To such people a clod of dirt, a stone, and gold are the same. Because they are impartial, they rise to great heights."
49
What does the Bhagavad Gita say about results and non-attachment?
"The awakened sages call a person wise when all his undertakings are free from anxiety about results."
"Abandon all attachments to the results of action and attain supreme peace."
50
What does the Bhagavad Gita say about results and non-attachment?
"On his path effort never goes to waste, and there is no failure. Even a little effort toward spiritual awareness will protect you from the greatest fear."
51
What does Marcus Aurelius say about the color of the soul?
"The soul becomes dyed with the colour of its thoughts."
52
What are the Four Noble Truths of Buddhism?
1. Life is full of suffering
2. The cause of suffering is selfish desire
3. Suffering can be relieved.
4. The relief of suffering can be achieved by following the eightfold path.
53
What is the Eightfold Path of Buddhism?
1. Right Views
2. Right Resolve
3. Right Speech
4. Right Action
5. Right Livelihood
6. Right Effort
7. Right Mindfulness
8. Right Concentration
54
What does The Dhammapada say about life?
"Our life is shaped by our mind; we become what we think"
55
What does The Dhammapada say about the armies in our mind?
"More than those who hate you, more than all your enemies, an undisciplined mind does greater harm."
56
What does The Dhammapada say about how we smell?
"Like a lovely flower full of color but lacking in fragrance, are the words of those who do not practice what they teach."
57
What does The Dhammapada say about walking alone?
"If you find no one to support you on the spiritual path, walk alone. There is no companionship with the immature."
58
What does Rumi say about walking alone?
"Stay with friends who support you in these. Talk with them about the sacred texts, and how you are doing, and how they are doing, and keep your practices together."
59
What does Seneca say about walking alone?
"Retire into yourself as much as possible. Associate with people who are likely to improve you. Welcome those whom you are capable of improving. The process is a mutual one. People learn as they teach."
60
What does The Dhammapada say about being solid as a rock?
"As a solid rock cannot be moved by the wind, the wise are not shaken by praise or blame."
61
What does The Dhammapada say about self-mastery?
"One who conquers himself is greater than another who conquers a thousand times a thousand men on the battlefield."
62
What does Rumi say about the lion?
"The lion who breaks the enemy's ranks is a minor hero compared to the lion who overcomes himself"
63
What does The Dhammapada say about little by little?
"Little by little a person becomes evil, as a water pot is filled by drops of water... Little by little a person becomes good, as a water pot is filled by drops of water."
64
What does The Dhammapada say about purity?
"Make your mind pure as a silversmith blows away impurities of silver, little by little, instant by instant."
65
What does The Dhammapada say about doing it?
"If anything is worth doing, do it with all your heart"
66
What does Epictetus say about our experience?
"Men are disturbed not by the things which happen, but by the opinions about the things."
67
What does Epictetus say about irritation?
"Remember that it is not he who reviles you or strikes you, who insults you, but it is your opinion about these things as being insulting. When then a man irritates you, you must know that it is your own opinion which has irritated you. Therefore especially try not to be carried away by the appearance. For if you once gain time and delay, you will easily master yourself."
68
What does Epictetus say about things that happen?
"Seek not that the things which happen should happen as you wish; but wish the things which happen to be as they are, and you will have a tranquil flow of life."
69
What does Marcus Aurelius say about things that happen?
"O world, I am in tune with every note of thy great harmony. For me nothing is early, nothing late, if it be timely for thee. O Nature, all that thy seasons yield is fruit for me."
70
What does Epictetus say about reporting our faults?
"If a man has reported you, that a certain person speaks ill of you, do not make any defense to what has been told you: but reply, The man did not know the rest of my faults, for he would not have mentioned these only."
71
What does Epictetus say about preaching?
"For even sheep do not vomit up their grass and show to the shepherds how much they have eaten; but when they have internally digested the pasture, they produce externally wool and milk. Do you also show not your theorems to the uninstructed, but show the acts which come from their digestion."
72
What is Flexibility?
Structure + Spontaneity = Flexibility
73
What should we do when we miss the mark?
Keep shooting
74
How should we think about things that seem impossible?
They're actually just really hard. If you couldn't fail, what is one thing you would do?
75
What should we focus on instead of the outcome?
Focus on the process. Perfect the process. Rather than worrying about doing well enough for a given outcome, focus on doing perfect alone.
Once you release the arrow, the outcome is out of your control. Focus on the process, let the outcome be what it is. This is the art of acquiescence. Whatever is, is. Accept what it is.
76
What should we do when something goes sideways?
Give yourself 60 seconds to whine about it. Then, whining over. Think about a solution to your problem. Find one tiny thing you can do right now that will move yourself forward. Relentless solution focus. Relentless.
77
What standards should we hold ourselves to?
Hold ourselves to heroic high standards, but with kindness and warmth.
78
What is Grit?
Intense Passion + Intense Perseverance = Grit.
79
What is Achievement?
Talent X Effort = Skill. Skill X Effort = Achievement. Effort counts twice. Persistence and determination are omnipotent.
80
What are the four components of success?
```
Passion = Compass Passion, persistent passion (not fireworks passion)
Practice = Do the work every single day. Design your life around your passion.
Purpose = Make it about something bigger than you.
Hope = Believe that you have the power to make your future better than your present.
```
81
What are the stats on thoughts?
70k thoughts per day, 80-90% are useless. Learn how to stop thinking by breathing. Put attention on your body. Immerse yourself in the present moment.
82
What happens without pressure?
No pressure, no diamonds.
83
What should we look for in our current situation?
See if you're sitting on acres of diamonds. What funny rocks do you have in your own backyard that might be priceless? Opportunities come dressed in work clothes.
84
What is Grateful Flow?
Take a deep breath. Look and notice around you. Take a moment to be grateful for everything around you.
85
What is Celebratory Love?
See someone who is awesome and celebrate with them. Also known as gratitude's generous cousin. Appreciate someone else's good fortune. "May your happiness and good fortune continue." Celebrate the positive stuff in your relationship.
86
What is Compassionate Love?
Opening up for someone else's pain.
87
What is Love?
Love is about micro-moments of positivity.
88
What does Ralph Waldo Emerson say about enthusiasm?
"Enthusiasm is one of the most powerful engines of success. When you do a thing, do it with all your might. Put your whole soul into it. Stamp it with your own personality. Be active, be energetic, be enthusiastic and faithful, and you will accomplish your object. Nothing great was ever achieved without enthusiasm."
"Every great and commanding movement in the annals of the world is due to the triumph of enthusiasm."
89
What does Ralph Waldo Emerson say about trust?
"Trust thyself"
90
What does Socrates say about knowing?
"Know thyself"
91
What does Ralph Waldo Emerson say about being Godlike?
"And truly it demands something godlike in him who cast off the common motives of humanity and ventured to trust himself for a taskmaster"
92
What does Nietzsche say about wolf and man?
"They have turned the wolf into a dog and man himself into man's best-domesticated animal"
93
What does Ralph Waldo Emerson say about leading?
"Do not follow where the path may lead. Go instead where there is no path and leave a trail."
94
What does Ralph Waldo Emerson say about cowards and God?
"God will not have his work made manifest by cowards."
95
What does Ralph Waldo Emerson say about fear?
"Always, always, always, always, always do what you are afraid to do."
"Do the thing you fear and the death of fear is certain."
96
What does Ralph Waldo Emerson say about thoughts?
"Good thoughts are no better than good dreams, unless they be executed!"
97
What does Henry David Thoreau say about castles?
"If you have built castles in the air, your work need not be lost, that is where they should be. Now put foundations under them."
98
What does Ralph Waldo Emerson say about good luck?
"Good luck is another name for tenacity of purpose."
"There is only one way in which you can 'change your luck' and that is by altering your thoughts."
99
What does Ralph Waldo Emerson say about beautiful compensations?
"It is one of the most beautiful compensations of life, that no man can sincerely try to help another without helping himself."
100
What does Ralph Waldo Emerson say about reaping a destiny?
"Sow a thought and you reap an action; sow an act and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny."
101
What does Aristotle say about what we are?
"We are what we repeatedly do. Excellence then, is not an act, but a habit"
102
What does Thomas Edison say about habits?
"The successful person makes a habit of doing what the failing person doesn't like to do."
103
What does Ralph Waldo Emerson say about nature's compensation?
"Cause and effect, means and ends, seed and fruit, cannot be severed; for the effect already blooms in the cause, the end preexists the means, the fruit in the seed"
104
What does Ralph Waldo Emerson say about envy and imitation?
"Envy is ignorance. Imitation is suicide."
105
How should we reframe fear?
Reframe fear as excitement rather than trying to calm down. Instead of stop, press go. Simply say "I am excited" when your races before a big event.
106
What is Emotional Stamina?
Bounce back from challenges and setbacks quickly. "I don't feel good, but I'm going to keep up with the protocol."
107
What is Stockdale Paradox?
Confidence in inevitable success. Humble embrace of reality that it isn't going to happen immediately or be easy, but it will eventually happen.
108
What's the idea behind sharpening the saw?
Renewal. Rather than thinking that you're way too busy to slow down and in the middle of work, like a person sawing a tree, instead, slow down and think about how you can be more efficient, e.g. sharpening the saw.
109
What is The Maze?
A mental loop about someone that has annoyed you. You get trapped in it. To get out of it, practice active love:
1. Notice that you're off. Get excited about detecting the negativity.
2. Deep breathe, move energy from the mental maze to the heart.
3. Think about some awesome things about the person.
4. Beam them love.
110
What is Hope? What are the three parts?
Our future will be better than our present. Three parts:
1. Goal
2. Agency (belief that we have the power to do it)
3. Persistence
111
What does it mean to have self-compassion?
Self-kindness, talk to yourself like you would a dear friend or child. Notice that we have a common humanity, we're never alone. Be mindful, notice negative self-talk and label it.
112
What should we remember for journaling?
Do it daily. Reflect on hopes and dreams. Visualize success. Reflect on the steps we're taking to ensure success.
113
What is Deep Work?
Creative time blocks where we focus on one thing deeply.
114
What is High Quality Work?
High Quality Work = Time Spent x Intensity of Focus
115
What is Multitasking?
Impossible. Instead, your brain does task switching and you pay a high cost.
116
What is Attention Residue?
Some of your attention hangs on to your last task.
117
How should we think about mental energy?
Match mental energy to the task. When are you at your best creatively? Use that time to create.
118
What is one way to think about Family?
"I'm the only person in the world that can be a great husband to my wife and a great father to my children"
119
What is OMMS?
Obstacles Make Me Stronger. The heroes mantra. Be immune to obstacles. Chant OMMS with a fierce determination in your soul and a smile on your face.
120
What is Hardaholic?
Making things harder than they are. Instead, think "What if it was easy to ___?"
121
Masterpiece Days
| What should we have a sense of?
Create a sense of urgency. Today is the day, not someday. Imagine someone is taking notes about everything you do during the day, moment to moment. Imagine they make a summary at the end of the day. What would they say? That person is you.
Live in day by day compartments. Focus on doing your best today.
122
Masterpiece Days
| How should we think about an ideal day?
Think about your ideal, best day ever. Then bring it back to reality and add in constraints for the day. Think about how to bring the macro level down to the micro level. Be an optimalist - don't expect to be perfect, but continuously optimize.
123
Masterpiece Days
| What should we consider each day?
What is your one thing for today? What is the one thing you can do that leads to the one thing for the month and then the one thing for the year?
124
Masterpiece Days
| What should we do each day?
Make progress. Do it today. Reacting has the same letters as creating. Prioritize what you need to do for marginal gains. Small compounding gains day in and day out.
125
Masterpiece Days
| What are fundies & waves?
Fundies - Bring conscious attention to eating, sleeping and moving. What's your number one thing you're going to do each day to improve eating, moving and sleeping. Address each fundamental by a little bit each day. Spiral upward by kickstarting a great day with a great night of sleep.
Waves - Notice your ultradian rhythms. 45-90 minutes on then off. Take a break, not with Facebook, but by eating, moving or sleeping. Meditate, etc.
126
Masterpiece Days
| What is kryptonite?
Addictions that vary from life destroying to small things. Figure out what your kryptonite is. Use implementation intentions to set yourself up for success: if X then Y. Know what threat exists and have a strategy to deal with it - bring awareness. Your stop doing list is as important as your start doing list. Determine what your stop doing list is and iterate, iterate, iterate.
127
Masterpiece Days
| What are bookends?
AM+PM bookends. You can control these the most. Notice that your great AM starts with a great PM. Shutoff and go to bed - make a sport out of it. In the morning, think about your B.E. time - before email.
128
Masterpiece Days
| What are deep work blocks?
Be so good they can't ignore you. When are you going to go deep? Make sure you block out time for deep work. Schedule your deep work on a consistent basis.
129
Masterpiece Days
| What are deep love blocks?
Commit to love. Fully engaged with your partner or friends. Spend deep connected time with your family. Note that a visible smart phone decreases overall quality of interaction.
130
Masterpiece Days
| What are the actions we should take?
Test -> Measure -> Appreciate -> Iterate. Maintain an experimenter's mentality. Get curious, not furious. Don't get emotionally upset when data comes back that you don't expect.
Simply measuring performance improves it. If you want to improve something in your life, measure it.
Celebrate great little moments. At the end of the day consider what went well. Think about how you can improve just a little more tomorrow. "Needs work"
131
Masterpiece Habits
| How should we use willpower?
Use willpower to install habits that then run on autopilot. There's no better way to improve your life than to improve your willpower. Use your willpower proactively to install new habits.
Eat, move, sleep boosts your willpower. Use meditation to train and workout your brain. Breathing boosts willpower - take a deep breath.
Pre-commit and use bright lines. Bright lines are very clear. Self-compassion boosts your willpower. Be honest with yourself, but have self-compassion.
132
Masterpiece Habits
| How should we think about the fundies?
Focus on eat, move, sleep. Make strong habits to eat, move and sleep well. Make strong habits for your unique fundamentals.
133
Masterpiece Habits
| What is a keystone habit?
The #1 habit that will have the most positive benefit. What's the one habit that will take you to the next level? Go all in on it.
134
Masterpiece Habits
| What is kryptonite?
What's on your stop doing list? Pull the weeds in order to plant seeds.
135
Masterpiece Habits
| What should we know?
Know your Why. Understand why it's wildly important. Think about how your life looks in 5 years if you install your #1 habit and remove your #1 kryptonite. What will compound over time. Know that vision.
Look at the immediate benefit as well. Motivate your behavior with the right why - what happens now? For example, working out - makes me feel great now. Look for immediate gratification.
136
Masterpiece Habits
| What does it mean to do it daily?
We are what we repeatedly do. Reduce the variability of our behaviors. Never skip a day. Use that bright line to do it every day. It's way harder to "do it almost every day" (what does that even mean?) than it is to just do it every day.
Missing two days -> you might as well restart. Make the next day's #1 thing to be to do that habit if you miss a day.
137
Masterpiece Days
| What should we do about difficulty?
Make it easy. Incrementally build. Minify the habit, start small. Just get going. Make them stupid small. Too small to fail. So easy you have no excuse not to do it. Have a small floor that is a "win". Ceiling is where you want to go.
Newton's first law: once you get started, it's harder to stop.
138
Masterpiece Days
| What are implementation intentions?
If-then or triggers or cues. If this happens, then I will do that. Think about ways you can create cues and triggers in your life. Things that will trigger you do to your routine. Cue -> routine -> reward.
139
Masterpiece Days
| What are the three phases of habits?
1. It's unbearable
2. It's uncomfortable
3. It's unstoppable.
Embrace the process.
140
Masterpiece Days
| What about our mind?
Get your mind right. Whether you think you can or you think you can't, you're right.
An experimenter does not get upset when something doesn't go the way they expect. It's just data, no emotional attachment.
Game versus shame - do you pursue life as a game or as shame? We win or we learn. Have grit - passion and persistence. Show up and get a little better day in and day out.
141
Optimal Movement
| What should we discipline ourselves to do?
Move against gravity throughout the day. Not just stand all day in a static position, instead, move.
142
Optimal Movement
| How should we think about movement circles?
You have an exercise circle. Now draw a way bigger circle around exercise that is your movement circle.
143
Optimal Movement
| What is the science of motivation?
# Choose the right why. Why do you exercise? Because it makes me feel great everyday. It makes me feel grounded and energized. See both your future self long term and concretely in 10 minutes.
Move from movement being a chore to a gift. I'm excited to have a chance to give my body a gift - movement.
144
Optimal Movement
| How does movement affect our brain?
Exercise balances our neurotransmitters. Focus, attention, and mood. One of the best ways to boost your self-confidence. Document it and celebrate it.
145
Optimal Movement
| What is NEAT?
Non-exercise activity thermogenesis. Get rid of the static, standing vs sitting doesn't change much. Make your life more dynamic. Stand up 32 times a day. Put a book on your head to find your ideal posture, both at your desk and walking. Every 20 minutes just shake it out or do some burpees. Do some simple movement, walk to get some water, go to the bathroom, anything.
146
Optimal Movement
| What about walking?
The most important thing we can regularly do. Walking 3 x 1 mile is better than 1 x 3 miles.
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Optimal Movement
| What is a nature bath?
Get outside. Nature is attention restoration therapy. Be in nature and unplug.
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Optimal Movement
| How should we think about consistency?
Consistency over intensity. Or prosistency - there are no cons to consistency. Have a slow-burning fire that you never let go out.
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What does The Tao Te Ching say about making use of solitude?
"Ordinary men hate solitude. But the Master makes use of it, embracing his aloneness, realizing he is one with the whole universe."
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What does The Seven Spiritual Laws of Success say about making use of solitude?
"But first, you have to practice stillness. Stillness is the first requirement of manifesting your desires, because in stillness lies your connection to the field of pure potentiality that can orchestrate an infinity of details for you."
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What does Joseph Cambell say about making use of solitude?
"This is an absolute necessity for anybody today. You must have a room, or a certain hour or so a day, where you don't know what was in the newspapers this morning, you don't know who your friends are, you don't know what you owe anybody, you don't know what anybody owes you. This is a place where you can simply experience and bring forth what you are and what you might be. This is the place of creative incubation. At first you might find that nothing happens there. But if you have a sacred place and use it, something eventually will happen."
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What does The Tao Te Ching say about money and happiness?
"Fame or integrity: which is more important? Money or happiness: which is more valuable? Success or failure: which is more destructive? If you look to others for fulfillment, you will never truly be fulfilled. If your happiness depends on money, you will never be happy with yourself. Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you."
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What does Seneca say about living life?
"As it is with a play, so it is with life - what matters is not how long the acting lasts, but how good it is."
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What does The Tao Te Ching say about the shadow he himself casts?
"A great nation is like a great man: When he makes a mistake, he realizes it. Having realized it, he admits it. Having admitted it, he corrects it. He considers those who point out his faults as his most benevolent teachers. He thinks of his enemy as the shadow that he himself casts."
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What does The Power of Your Supermind say about positive negativity?
"Detection of inner negativity is not a negative act, but a courageously positive act that makes you a new person."
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What does Spiritual Liberation say about positive negativity?
"Not all pain is negative, even though we label all forms of pain as such and resist them. Positive-negativity is a circumstance that causes us to go deeper, to search ourselves, to stop placing blame on causes of suffering outside ourselves, and take self-responsibility."
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What does The Power of Full Engagement say about the shadow he himself casts?
"Difficult and unpleasant as it may be to accept, we often feel most hostile to those who remind us of aspects of ourselves that we prefer not to see."
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What does The Tao Te Ching say about the journey?
"The journey of a thousand miles starts from beneath your feet"
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What does The Tao Te Ching say about starting small?
"Confront the difficult while it is still easy; accomplish the great task by a series of small acts."
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What does The Tao Te Ching say about playfully creating?
"The best athlete wants his opponent at his best. The best general enters the mind of his enemy. The best businessman serves the communal good. The best leader follows the will of the people. All of them embody the virtue of non-competition. Not that they don't love to compete, but they do it in the spirit of play. In this they are like children and in harmony with the Tao."
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What does The Science of Getting RIch say about competing?
"You are to become a creator, not a competitor; you are going to get what you want, but in such a way that when you get it every other man will have more than he has now."
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What does The Tao Te Ching say about change?
"If you realize that all things change, there is nothing you will try to hold on to."
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What does Heraclitus say about change?
"No man ever steps in the same river twice, for it's not the same river and he's not the same man."
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What compounds over time?
Mundane daily disciplines. Tiny mundane things that don't feel significant have the most power. Maintain the momentum and give it time. What are your pennies?
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What time does optimizing work on?
Horticultural time. Honor the rules of horticultural time, not clock time.
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How much commitment should we have?
100%. Eliminate the negotiation with yourself.
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What should your one thing do?
Your one thing should fire you up. Get specific about the habit and make it every day. Fun -> Keystone -> Micro -> Daily.
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How should we think about goals?
Have a floor and a ceiling. Have your basic "this happens" goal as the floor. Have your "crush it" goal as the ceiling. Try to live in between the two. Don't suffer from do or die standards.
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What are the two types of perfectionists?
Perfectionist - unhealthy with anxiety, depression, etc. Fails to embrace reality.
Optimalist - healthy and high functioning. Construct their life by rubbing up against reality and living within their constraints. Embrace the constraints of reality.
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What are the two easies?
Easy to do and easy not to do. Choose wisely.
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Optimal Movement
| How should we think about the impossible?
Notice that really, really hard is not impossible. Challenge your limits consistently. Do you think you are showing up at an 8 when you are really showing up at a 2?
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Optimal Movement
| How should we think about the game?
Make movement a game. Make it fun for you. Create some targets that you can track throughout your day. Then measure it. Micro-movement, mini-movement and macro-movements. For example, 1 salutation, 10 pull-ups, 100 burpees, 1000 rowing meters, 10000 steps.
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Conquering Procrastination
| What is the motivation equation?
Motivation = Expectation x Value / Impulsivity x Delay. Maximize the numerator and minimize the denominator. Use routines to eliminate impulsivity. Reduce the delay by making small intermediate goals.
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Conquering Procrastination
| How should we think about goals?
We are teleological, we want a target. We need clear targets. Think about a golfer, what would he do without 18 holes to aim at? Don't be aimless. Create a target. Challenging, meaningful and feasible. Then breakdown the goals into small things that you can focus on for this month, this week, this day. Finally, make it a part of your routine.
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Conquering Procrastination
| How should we think about getting started?
Just get started. The moment you start doing something, the pain in your brain goes away. Procrastipain - the anticipation of pain. Just get started. Do something and then let your feelings follow. Feelings follow behaviors more than behaviors follow feelings. Inspiration is for amateurs - the pros just get to work. Not "just do it" - just get started. And do it again. Just get started again.
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Conquering Procrastination
| How should we think about the process?
Focus on the process. Have clear targets. Outcome should be a natural result of the process.
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Conquering Procrastination
| How should we think about WOOP?
Wish, outcome, obstacle, plan. Visualize, then rub it up against reality. Vision = WO. Mentally contract = OP. WOOP! What might get in the way of achieving my goal? Necessity to act happens when you mentally contrast your vision with reality.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What is BREATHES?
Breathe, Relax, Energize, Allow, Tall Telos, Heroic Heart, Eudaemon, Smile.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What does it mean to make the decision?
Make the decision to step up. Show up as a warrior. Make the commitment, the vow to yourself.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| How should we begin?
Begin with the end in mind. Who says what at your funeral? They're not talking about your car, or what level you got to. They're talking about your virtues. Which virtues are you most committed to embodying? Now be that version of yourself TODAY.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What is Quick Trip To Hell?
1. See the person you could have been at your death.
2. Envision yourself as that person, what does it feel like?
3. What does your Eudaemon say to you back in the present.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What is Eulogy?
1. Which virtues are people talking about at your funeral?
| 2. What do you need to do TODAY to make that happen?
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What is one of the best ways to cultivate gratitude?
Run through the death scenario, e.g. Quick Trip to Hell or Eulogy.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What is the paradox of focusing on ourselves?
The paradox is that when we ruthlessly focus on ourselves, we help everyone around us. Be a radiant exemplar. Just be it. Move from theory -> practice -> mastery.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| When are we good enough to do the shiny thing?
Never. Recommit to your fundamentals. There's nothing fancy or shiny to do. You just keep doing the mundane. Better and better and better. Show up every day. Aggregate and compound. Get deeper and deeper on the mundane.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What do we need to do to lead?
Lead yourself first.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| How do we stay on track in spite of major life change?
Find ways to integrate your energy and your fundamentals when you're down a bit on other fundamentals. For example, when you have a child, you don't really have control over your sleep - so bring more agency and control to your nutrition or your movement.
When things are hectic and changing, focus on the things that matter. Refocus. Cut the things that are not important. Recraft and rearchitect your masterpiece day. Reinstall the floors.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| How should we think about plateaus?
Lock in the gains. Hit a plateau and enjoy it. That's life. Mundane. Focus on the mundane. Don't look for immediate gratification. Don't keep trying to get to the next level - just do the right thing. Master yourself. Spiral upwards. Master the mundane plateaus!
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What is a great partnership?
A great partnership is when you compete with each other to support each other the most.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| How do we combat depression?
Prioritize physiology to combat depression. When you feel wobbly, that's the time to be even more rigorous. Build the scaffolding. The worse we feel, the more committed we need to be in our protocol.
Focus on making your highs higher and your lows higher. Ground yourself in your practices. Flip the switch and bring everything to this moment - WHETHER WE FEEL LIKE IT OR NOT.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| What should we identify?
Identify our Eudaemon and then chip away and chip away at the stuff that doesn't matter. Then you can say YES to the things you're best at and confidently say no to the other things.
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| How should we think about others?
Show up powerfully and lean on others equally powerfully. Embrace the constraints of reality. Tennis is more fun with a court, with lines. Live within the constraints. Get excited about the constraints. ALLOW OTHERS TO SHOW UP AND BE THEIR BEST PERSON TOO. Let them play in their court. Teamwork!
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Module O: Optimize = Optimus = Best = Eudaimon = Hero
| How should we think about distant shores?
Guiding stars, not distant shores.
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Module I: Eudaimonology
| What should we be?
Be the best version of yourself. Show up consistently.
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Module I: Eudaimonology
| What is the game we're playing?
Aristotle - Eudaimonia via Arete
Seligman - Flourishing via virtues in action.
Express the best version of yourself, moment to moment to moment. Close the gap and there's no room for negative emotions. Capture that deep sense of joy and fulfillment. Flourish by putting your virtues into action.
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Module I: Eudaimonology
| What does Eudaimonia mean?
Good soul.
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Module I: Eudaimonology
| What does Arete mean?
Virtue or Excellence
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Module I: Eudaimonology
| What is the Warning?
"It is no measure of your health to be well-adjusted to a profoundly sick society." - Christian Mirty
Our society is selling us on the wrong game. Two forms of happiness: eudaimonic (true joy and flourishing) or hedonic (quick pleasures leading to sadness, depression and profound sickness). Intrinsic motivation (greater well being) or extrinsic motivation (less psychologically stable).
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Module I: Eudaimonology
| What are the two mountains?
First Mountain: Extrinsic, resume virtues.
Second Mountain: Moral Life.
Two quests: what choice are you going to make? Intrinsic or Extrinsic? Become the best version of you in service of yourself, your family and your world.
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Module I: Eudaimonology
| Who is Optimus?
Your best, perfect version of yourself. High five your inner soul.
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Module I: Eudaimonology
| What should we ask Optimus?
Which virtue should we embody right this second? Flip the switch. Step between stimulus and response and choose the optimal response. In that gap is where our freedom exists. Be the best version of ourselves and ask that version of ourselves "what should we do right now."
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Module I: Eudaimonology
| What's the racecar driver metaphor?
You are driving a racecar and Optimus You is in the passenger seat. Optimus You is the best racecar driver you can possibly be and all you have to do is listen and drive.
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Module I: Eudaimonology
| What does it mean to be a Virtue Connoisseur?
Cultivate a fine taste for virtue. Remember that virtues easily become vices: vice of deficiency as well as the vice of excess.
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Module I: Eudaimonology
| What are the Ancient Virtues?
1. Wisdom - knowing how to live. Knowing the game we're playing and how to play it well.
2. Courage - the ability to do what needs to get done, whether you feel like it or not.
3. Justice - fairness, getting along with people, love, giving ourselves.
4. Temperance - moderation, self-mastery.
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Module I: Eudaimonology
| What are the Modern Virtues?
1. Wisdom
2. Courage
3. Justice
4. Temperance
5. Transcendence - be part of something bigger than yourself.
6. Humanity - love.
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Module I: Eudaimonology
| What are the Optimize Virtues?
1. Wisdom
2. Self-mastery
3. Courage
4. Love
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Module I: Eudaimonology
| What are the top 5 universal virtues?
1. Gratitude
2. Hope
3. Zest
4. Curiosity
5. Love
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Module I: Eudaimonology
| What is the Gratitude virtue?
Gratitude improves every single measurable aspect of your wellbeing. Use words like: blessed, gifts, "thank you". Take things AS granted not FOR granted. Have humility.
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Module I: Eudaimonology
| What is the Hope virtue?
1. Goals - have a vision for a better future.
2. Agency - sense of personal power that we can make that vision a reality.
3. Pathways - willingness to explore multiple pathways.
Vice of deficiency: hopelessness
Vice of excess: over-optimism, it's going to be easy.
Use WOOP. Start by waving your wand. What does your ideal future look like?
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Module I: Eudaimonology
| What is the Zest virtue?
The most highly correlated with our wellbeing. Energy is the #1 predictor of wellbeing. Start with your physiology. Sleep is the bridge from despair to hope.
Vice of deficiency: lethargy
Vice of excess: ungrounded, bouyancy
Take your levity and ground it with gravity.
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Module I: Eudaimonology
| What is the Curiosity virtue?
Happy people are open to life's experiences. See data as awesome. There is no perfect human being and we're not going to be the first. Approach data with a flashlight instead of a hammer. Game vs. shame. Approach life with an experimenter's mindset: learn from the data. What works AND what needs work? It's all neutral data! Fixed mindset uses a hammer, they shame themselves, when they fall short. Growth mindset looks at those experiences and rub their hands together and think what can I learn from this.
Vice of deficiency: numb
Vice of excess: perfectionism and obsession.
Optimalist: strive to do the best within the constraints of reality.
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Module I: Eudaimonology
| What is the Love virtue?
Cultivate love in our micro-moments.
Love 0.0 - Self. Self-compassion + self-care. Have kindness for yourself, when things go wrong remember it's part of our common humanity. Know what you do when you're on!
Love 1.0 - Family & Friends. Spell love T-I-M-E. Be fully present, it's the #1 way to express love.
Love 2.0 -Micro-moments of Positivity Resonance. Interact with people in your community. We're wired to connect. Exit your cocoon of self-absorption. Open yourself up to the possibility of connection. Seek out deliberate opportunities to connect. 10 second, 20 seconds, 5 minutes, whatever!
Love 3.0 - Encouragement for Others. Show people what's possible. Show them that they're capable of more. Demonstrate it in yourself and then literally encourage them. Give them courage.
Love Infinity.0 - Life. We love it all. We approach life's challenges knowing we're going to see obstacles. OMMS. Love all of it!
Love 8.0 - Work. Love Work! How can I serve? How can I contribute? Bring love to your work. Make a connection to what you do and the people you're serving. See how the work you're doing TODAY is full of meaning.
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Module I: Eudaimonology
| What is Optimize 1, 2, 3
1. What went well?
2. What needs work?
3. What am I going to do differently?
What would Optimus do?
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What does Nietzsche say about the seed of hope?
"The time has come for man to set himself a goal. The time has come for man to plant the seed of his highest hope."
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What does Nietzsche say about chaos & dancing stars?
"One must still have chaos in oneself to be able to give birth to a dancing star."
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What does Nietzsche say about who he must be?
"Call me whatever you like; I am who I must be."
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What does Nietzsche say about virtues & mistakes?
"They punish you for all your virtues. They forgive you entirely - your mistakes."
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What does Nietzsche say about your will?
"Will - that is the name of the liberator and the joy bringer."
"He who cannot command himself should obey. And many can command themselves, but much is still lacking before they can obey themselves."
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What does Nietzsche say about flying & looking up?
"The higher you ascend, the smaller you appear to the eye of envy. But most of all they hate those who fly."
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What does Nietzsche say about your worst enemy?
"But the worst enemy you can encounter will always be you, yourself; you lie in wait for yourself in caves and woods."
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What does Nietzsche say about your own flame?
"You must wish to consume yourself in your own flame: how could you wish to become new unless you had first become ashes?"
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What does Nietzsche say about lies?
"Whoever does not believe himself always lies."
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What does Nietzsche say about what hardens?
"He who has always spared himself much will in the end become sickly of so much consideration. Praised be what hardens!"
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What does Rumi say about what hardens?
"This discipline and rough treatment are a furnace to extract the silver from the dross. This testing purifies the gold by boiling the scum away."
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What does Nietzsche say about depth & height?
"Whence come the highest mountains? I once asked. Then I learned that they came out of the sea. The evidence is written in their rock and in the walls of their peaks. It is out of the deepest depth that the highest must come to its height."
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What does Nietzsche say about mediocrity & moderation?
"That, however, is mediocrity, though it be called moderation."
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What does Nietzsche say about loving thy farthest?
"Higher than love of thy neighbor is love of the farthest and the future... My brothers, love of the neighbor I do not recommend you: I recommend to you love of the farthest."
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What does Nietzsche say about beyond good & evil?
"He, however, has discovered himself who says, 'This is my good and evil'; with that he has reduced to silence the mole and dwarf who say, 'Good for all, evil for all.'"
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What does Nietzsche say about my way vs the way?
"'This is my way; where is yours?' - Thus I answered those who asked me 'the way.' For the way - that does not exist."
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What does Nietzsche say about giving joy?
"This is the manner of noble souls: they do not want to have anything for nothing; least of all, life. Whoever is of the mob wants to live for nothing; we others, however, to whom life gave itself, we always think about what we might best give in return... One should not wish to enjoy where done does not give joy."
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When are we done?
We're never going to be done. We're always spiraling upwards. We're never going to win the battle of mastering ourselves.
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Where does coaching start?
It all starts with us. Focus on yourself. Work on yourself first.
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What is the Active Recall tool?
Take out a blank sheet of paper and then write down the most important points. Capture the key points you want to remember moving forward. When you're done with a session, immediately practice active recall.
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What is the Free-Writing tool?
Start a 1, 2, 5, 10-minute timer. Only rule is to keep writing. Anything. Just Write. See what falls out.
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How should we think about our SOUL goal?
Pick a direction to move. You might not have an enlightened moment. You don't know when the muse is going to show up, so focus on showing up every day. Be ready when the muse does show up.
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What does every action we take do?
Every action we take is feeding our Daimon or our Demon. Give our Daimon a bigger voice through action.
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What is the Re-potentialization tool?
Every time we make a step towards our guiding star, we need to re-potentialize. Look at what the potentials are at each step. See what's possible as we continue to grow. Love where we are, but move forward into growth. Take what currently exists and rub up against reality. Take our potential, make it actual, and then ask again, where do I want to go. What's important now? Repeat.
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How can we apply Re-potentialization?
1. Look at previous behaviors that were working before but aren't quite working anymore.
2. What in our lives do we have a fixed mindset on? Bring a sense of potential to everything in your life. Ask yourself, what's possible if I put a different energy into it? What's an area you can add more potential to?
3. How can I show up more powerfully? Focus on the fundamentals.
"What got us here, won't get us where we want to go"
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What's one area that we should frequently re-potentialize?
Re-potentialize work with other people. Think about what could be possible. What could be possible if I let other people play in their court and sometimes join them or let them join me.
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What should we ask during a coaching session?
1. What resonated the most?
2. What did they resist the most?
3. What are they going to differently TODAY?
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What are the three legs of the tripod?
1. Energy
2. Work
3. Love
If one is failing, the whole tripod falls over.
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How should we show up to coaching sessions?
Be honest, channel humility and reflect what's present and what is. Show up in a way that can be truthful. Don't be afraid to bring in other resources. Be clear about what your role is and isn't up front.
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How should we handle imposter syndrome?
Be cognizant of your strengths and weaknesses up front and be open about it.
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How should we view the gap in ourselves and others?
See the gap in ourselves and others constructively. When you see the gap, you can see it with a fixed mindset or a growth mindset. Celebrate the opportunity to grow. Focus on change in yourself. Model the behavior you want to see in others.
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What should we do when we're not showing up powerfully?
Notice the gap and immediately close that gap by taking a breath. Think about how you can show up better right now. Sometimes all it takes is noticing and taking a breath.
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How should we think about the present and future?
I love and accept myself completely in this moment and I am excited about seeing where I can be in the future. Simultaneously happy with everything you have and with a better future.
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What does Mark Divine say about courage?
"In order to be courageous, you must do courageous things."
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What does Mark Divine say about the fear wolf?
"If you constantly feed fear by thinking about the could-haves, the should-haves, the would-haves, and the can'ts in life - if you allow negative beliefs, attitudes, and conditioned behavior from whatever drama you experienced or stories you adopted - then the fear wolf gets stronger. Eventually he gets so strong that the courage wolf is left cowering, unable to fight back."
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What does Mark Divine say about becoming?
"Be aware that your ego will try to trick you to think you have 'made it'. It's good to remember, as Gertrude Stein put it, that there's no there there - you are always in the process of becoming."
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What does Mark Divine say about the 7 commitments?
"Without courage, you won't trust. If you don't trust, you won't get respect and won't respect others. If you don't respect yourself and others, then you won't grow. If you're not growing, then you won't express excellence. If you don't commit to excellence, then you won't be very resilient. Finally, if you're not resilient, then your team will have difficulty aligning with your vision or mission."
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What does Mark Divine say about staring down the wolf?
"Staring down the wolf requires daily work to evolve your body, mind, and spirit. Embrace the suck of that work, get comfortable with discomfort, and learn to appreciate the accelerated growth that will come from it."
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What does Mark Divine say about developing courage?
"Courage develops from taking a stand and risking bold action."
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What does Mark Divine say about commitment?
"Develop the muscle of committing only to the most important actions, and then follow through relentlessly."
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What does Mark Divine say about embracing challenges?
"Embracing meaningful challenges joyfully - showing up and working hard to become the very best version of yourself through the suffering - is key. That means getting out of your comfort zone, embracing discomfort, and breaking the status quo that locks you in."
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What does Mark Divine say about excellence?
"Excellence is always, always striving for the next big thing - always growing and exploring."
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What does Mark Divine say about top leaders?
"Top leaders don't hoard their leadership authority. Without abdicating accountability, they will share responsibility for leading others so others can gain experience and build trust."
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What does Mark Divine say about adaptability?
"Fall down seven times, get up eight - stronger, better, and more capable, having learned everything possible from the situation."
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What does Mark Divine say about the question we should consider?
"What fear do you need to stare down first?"
"Can you commit to stare it down and further unlock your potential? I am confident you can."
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What tradeoff should we make within an organization?
Trade accountability for economy. We run companies as the hyperactive hive-mind. Deliver. If you join an organization that acts like a hive-mind, make yourself less accessible but DELIVER. If you're going to escape the hive-mind, what are you going to offer in exchange? Accountability. I'm going to deliver the things I say I'm going to deliver. You gain idiosyncratic credits. The flexibility to get away with being less accessible. Deliver things so good you can't ignore me.
Earn the right to be idiosyncratic and autonomous.
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How should we think about company organization?
If you're not going to organize your work via unstructured conversations, there has to be an alternative way to do it. If we want to get past the hive-mind we need alternative workflows.
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What's one way to think about our schedule?
Have a rulesets. E.g. leave 5 minutes after every meeting to digest and free recall.
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How do you dedicate yourself to ONE thing?
Big rocks, small rocks and sand. Set aside time for the important stuff first. Make time for the important things. Commit to the big rocks. Work backwards from that non-negotiable. Put it on your calendar!
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How should we plan our days and weeks?
Time-blocking. Give every minute of your day a job. Get a journal that lets you time block and then update as the day goes on. Each time you get thrown off, reschedule. Embrace that immediate feedback.
Then go up a level of granularity. Week, month, quarter, half, year. Give every level a job.
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Which activities can help us train our deep work muscles?
Comfort with boredom. Skilled handicraft. Train by concentrating on one thing, pushing you out of your comfort zone.
Whiteboard effect - doing a cognitive challenge with someone else puts social pressure on you to concentrate and perform.
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What does Martin Seligman say about the central skill of optimism?
"Learned optimism is not a rediscovery of the 'power of positive thinking.' Changing the destructive things you say to yourself when you experience the setbacks life deals all of us is the central skill of optimism."
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What does Martin Seligman say about learned helplessness?
"Learned helplessness is the giving up reaction, the quitting response that follows from the belief that whatever you do doesn't matter. Explanatory style is the manner in which you habitually explain to yourself why events happen. It is the great modulator of learned helplessness. An optimistic explanatory style stops helplessness, whereas a pessimistic explanatory style spreads helplessness."
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What does Martin Seligman say about the dimensions to your explanatory style?
"There are three crucial dimensions to your explanatory style: permanence, pervasiveness, and personalization."
Permanence: Is it likely to continue? It is permanent or temporary?
Pervasiveness: Is it reflective of your whole life? Is it "universal" or is it "specific"?
Personalization: Internal or external?
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What does Martin Seligman say about success?
"Success requires persistence, the ability to not give up in the face of failure."
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What does Martin Seligman say about life?
"Life inflicts the same setbacks and tragedies on the optimist as on the pessimist, but the optimist weathers them better."
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What does Martin Seligman say about learned optimism?
"Unlike dieting, learned optimism is easy to maintain once you start. Once you get into the habit of disputing negative beliefs, your daily life will run much better, and you will feel much happier."
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What does Martin Seligman say about committing to something bigger than yourself?
"The life committed to nothing larger than itself is a meager life indeed. Human beings require a context of meaning and of hope."
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Module II: Hero-ology - Part 1: The Big Picture
| What are the rules of the game?
Eudaimonia via Arete. Flourishing via virtues in action. Become the best version of ourselves in service to the world.
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Module II: Hero-ology - Part 1: The Big Picture
| Who is the trainer?
#1 rule, expect obstacles and challenges. The Stoic Gods are blessing us with an opportunity to practice our philosophy. Ask yourself, how bad do you want it? Do you really want to actualize your potential in service to something bigger than yourself? Well then, get to work!
Every challenge is an opportunity to practice. Step between stimulus and response. We're always going to be facing challenges. Expect glitches. Catch it. See how fast you can turn it around and get stronger. The best person isn't the one that beats every challenge, it's the one that falls and turns it around the fastest. Use obstacles as fuel for our growth.
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Module II: Hero-ology - Part 1: The Big Picture
| What are the 5 steps to success?
1. Set a goal
2. Face problems
3. Diagnose the problem.
4. Design a solution.
5. Do it.
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Module II: Hero-ology - Part 1: The Big Picture
| What does it mean to be antifragile?
```
Fragile = breaks easily.
Resilient = can handle some obstacles.
Antifragile = grow stronger from challenges.
```
OMMS - Obstacles Make Me Stronger.
"Wind extinguishes a candle, but fuels a fire."
"The Obstacle is The Way"
"Fall seven. Rise Eight."
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Module II: Hero-ology - Part 1: The Big Picture
| What is true confidence?
Trust in your ability to respond to whatever happens. Do what need to get done, whether you feel like it or not. Trust is earned. Know at the depth of your being that you know you can handle challenges.
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Module II: Hero-ology - Part 1: The Big Picture
| What does it mean to be a hero?
Hero = Protector. Hero's have strength for two. Their secret weapon is love. Give the world all you've got. Go on your hero's journey: 1. Courage to enter the forest of the unknown at the darkest point. 2. Battle dragons. 3. Win the battle and bring the gifts back to the world. Repeat. Again and again and again.
Face dragons, not sidestep lizards. You're going to have scars. Wear those scars like medals. Strive to live your greatest life. Move from a victim orientation to a heroic orientation. Use challenges as reverse indicators, they're a sign we're on the hero's path.
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Module II: Hero-ology - Part 1: The Big Picture
| What is courage?
Courage is the #1 virtue for closing the gap. Courage is the heartbeat of our heroic journey. Move outside our comfort zone, whether we feel like it or not. Courage is feeling the fear and DOING WHAT NEEDS TO BE DONE.
Don't eliminate fear, feast on it. Don't be rash, but don't be a coward. Let go of the idea that we won't feel fear.
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Module II: Hero-ology - Part 1: The Big Picture
| What is Response-Ability?
Between stimulus and response, there's a gap where our freedom exists. Control your impulsive response. Step into the gap and choose the best response. Be proactive, be able to choose your response.
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Module II: Hero-ology - Part 1: The Big Picture
| What choice do we have to make?
Victim or Hero. Not a one and done choice. You need to recommit again and again and again. Step back and realize, choose the most heroic response.
We default to victim often, but we need to shift to hero mode. Forward into growth or back into safety. These are moment to moment to moment choices.
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Module II: Hero-ology - Part 1: The Big Picture
| What does it mean to flip the switch?
Grounded body, prepared mind, step forward into growth. Hi Optimus, how are you, what would you do? Flip the switch.
Tools:
Hero presence: Practice being the best version of yourself.
BREATHES: Breathe through the nose. Deeply into the belly. Exhale slightly longer.
Posture: Don't be a wilted flower. Feelings follow behaviors.
Hero mantras: tools of the mind. Bring it on! I love pain, pain sets me free! OMMS!
Hero prayer: "Universe, grant me the serenity to accept the things I cannot change... the courage to change the things I can... and the wisdom to know the difference."
Heroes run towards the sound of gunfire. Get comfortable with the feeling of being uncomfortable.
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Module II: Hero-ology - Part 1: The Big Picture
| What is the hero question?
What's the best possible response right now?
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Module II: Hero-ology - Part 1: The Big Picture
| What is heroic stamina?
The worse you feel, the more committed you are to your protocol. Your protocol are the habits that keep you plugged in. Do what needs to get done, whether you feel like it or not. Flip the switch in the moment, step back and recommit. Practice the protocol. Lock in the gains. Make the gains stick. Make our prior best our new baseline. Install habits. Lock in the gains by turning it into an algorithm, a habit, a protocol.
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Module II: Hero-ology - Part 2: Training & Tools
| What does it mean to train like heroic warrior philosopher monks?
Warriors vs Librarians. We're not cataloging ideas. Show up and fight the battle between the worst and best versions of ourselves. Show up with intensity. Practice our philosophy, moment to moment to moment. Train like our lives are at stake. Pay attention to the small things, the micro-transactions. Have tools ready at hand.
The sublime comes from the mundane.
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Module II: Hero-ology - Part 2: Training & Tools
| How can we gain perspective?
Get perspective in time and space.
Step back and get a higher perspective, what does this problem look like in the grand scheme of the Earth, let alone the entire universe? We are not a big deal. Our current challenge just does not matter.
Fast forward 20 years and look back at your problem. What does it look like? You probably won't even remember it.
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Module II: Hero-ology - Part 2: Training & Tools
| What is our compass?
Guiding stars vs distant shores. Our ideals are guiding stars, not distant shores. There's always going to be a gap between who we're currently being and who we're capable of being. We're never going to get there. There is no there, there.
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Module II: Hero-ology - Part 2: Training & Tools
| What is our healing balm?
Self-compassion:
1. Common humanity - we're not alone in our struggles and suffering. We're going to fall short. That is the common human experience. We all struggle, it's not because you are you, it's because you're human.
2. Kindness - treat yourself the way you would treat a beloved child.
3. Mindfulness - step back and witness. Cultivate the ability to step between stimulus and response. There are no perfect human beings... and you and I won't be the first.
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Module II: Hero-ology - Part 2: Training & Tools
| What is our hero pill?
Suffering = Pain ^ Resistance. Step back, accept it, love it and use it as fuel. Art of acquiescence. Love what is.
"Anytime I argue with reality, I lose, but only 100% of the time!"
Use pain as fuel. The demon you swallow gives you its power.
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Module II: Hero-ology - Part 2: Training & Tools
| What is our secret weapon?
Hermes' magic wand which can create good from anything. The philosopher's mind can make anything good. Practice your philosophy. Go from a victim to a creator. Wave the wand: what do I want?
Rather than complain and complain when we stress out, wave a wand and ask what do I want. Become a creator.
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Module II: Hero-ology - Part 2: Training & Tools
| How do we create a fire?
1-2-3 Optimize.
1. What was awesome?
2. What needs work?
3. How can we optimize going forward?
Start with what's going well. Bring that energy to the challenge. Then shine a flashlight, not a hammer. Then, how will you optimize? We win or we learn.
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Module II: Hero-ology - Part 2: Training & Tools
| How do we make a pearl?
Introduce an irritant. Coat with nacre thousands of times.
Step One: Face obstacle.
Step Two: Apply tool.
Repeat. As many times as necessary.
Result = Pearl.
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Module II: Hero-ology - Part 2: Training & Tools
| How do we make a hope map?
0. Be Grateful
1. Goal
2. Agency
3. Pathways
4. Take Action
Appreciate the current. Then look forward with hope. Then, think about your confidence and agency. What's important right now? What can I do today to take action and step forward?
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Module II: Hero-ology - Part 2: Training & Tools
| How do we make hero bars?
Think about 3 big things you're really proud of. Did they come from your biggest challenges, your biggest obstacles?
Hero bar ingredients: challenge, challenge, challenge, virtue, virtue, virtue, etc.
Munch on the hero bars. When doubting yourself, feast on prior successes. Go to the cookie jar and feast on your success.
294
What does Cal Newport say are the 4 rules?
1. Don't follow your passion.
2. Be so good they can't ignore you. (Or, the importance of skill)
3. Turn down a promotion. (Or, the importance of control)
4. Think small, act big. (Or, the importance of mission)
295
What does Cal Newport say about self-determination theory?
Three basic psychological needs:
Autonomy: the feeling that you have control over your day, and that your actions are important.
Competence: the feeling that you are good at what you do.
Relatedness: the feeling of connection to other people.
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What does Cal Newport say about working right?
"Working right trumps finding the right work."
297
What does Cal Newport say about the craftsman vs passion mindset?
"I've presented two different ways people think about their working life. The first is the craftsman mindset, which focuses on what you can offer the world. The second is the passion mindset, which instead focuses on what the world can offer you. The craftsman mindset offers clarity, while the passion mindset offers a swamp of ambiguous and unanswerable questions... there's something liberating about the craftsman mindset: It asks you to leave behind self-centered concerns about whether your job is 'just right,' and instead put your head down and plug away at getting really damn good. No one owes you a great career, it argues; you need to earn it - and the process won't be easy."
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What does Cal Newport say about deliberate practice?
"That is, deliberate practice might provide the key to quickly becoming so good they can't ignore you. To successfully adopt the craftsman mindset, therefore, we have to approach our jobs... with a dedication to deliberate practice."
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What does Cal Newport say about career capital?
"The traits that define great work are rare and valuable.
Supply and demand says that if you want these traits you need rare and valuable skills to offer in return. Think of these rare and valuable skills you can offer as your career capital.
The craftsman mindset, with its relentless focus on becoming 'so good they can't ignore you,' is a strategy well suited for acquiring career capital. This is why it trumps the passion mindset if your goal is to create work you love."
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What does Cal Newport say about right work vs working right?
"I argued in Rule #1 that 'follow your passion' is bad advice, as the vast majority of people don't have preexisting passions waiting to be discovered and matched to a job. In Rule #2, I then countered that people with compelling careers instead start by getting good at something rare and valuable - building what I call 'career capital' - and then cashing in this capital for the traits that make great work great. In this understanding, finding the right work pales in importance to working right."
