1
Q
What does calibration facilitate?
A
Break the illusion of fluency. Calibrate and re-calibrate often to check your understanding and where you need to focus your efforts.
2
Q
What is the cure for the vice of excess of Curiosity?
A
Optimalist
3
Q
What does Joseph Campbell say about the demon?
A
“The demon that you can swallow gives you its power, and the greater life’s pain, the greater life’s reply”
4
Q
What is the vice of deficiency for Hope?
A
Hopelessness
5
Q
What are the difference between performance and learning goals?
A
Performance goals unconsciously limit our potential because we choose goals that demonstrate achievement. Learning goals embrace failure as positive part of the process.
6
Q
No ____, _____
A
No there, there
7
Q
What does Josh Waitzkin say about aiming for the top?
A
“When aiming for the top, your path requires an engaged, searching mind. You have to make obstacles spur you to creative new angles in the learning process. Let setbacks deepen your resolve. You should always come off an injury or a loss better than when you went down.”
8
Q
What are effective methods of reflection?
A
Write down what the key ideas and takeaways were, what was new to you, how it relates to other knowledge you already have, key mnemonics and metaphors for enhancing retrieval and answer questions created during generation. Finally, write down how the session went - what went well and what needs work.
9
Q
What does Ryan Holiday say about action?
A
“Our movements and decisions define us: We must be sure to act with deliberation, boldness, and persistence. Those are the attributes of right and effective action. Nothing else—not thinking or evasion or aid from others. Action is the solution and the cure to our predicaments.”
10
Q
Which techniques help with knowledge transfer?
A
Interleaving, discrimination and induction
11
Q
What does Marcus Aurelius say about the impediment to action?
A
“The impediment to action advances the action. What stands in the way becomes the way.”
12
Q
What does Josh Waitzkin say about getting burned?
A
“Great ones are willing to get burned time and again as they sharpen their swords in the fire.”
13
Q
What does Jim Afremow say about playing poorly well?
A
“Take a minute right now to think about your performance when you did not believe a good or respectable outcome was possible but you still found a way to make it happen. There is beauty in being ugly but effective (UBE) or having a good bad day (GBD) while you are not at your finest. Keep your head in the game and grind it out.”
14
Q
How much better should we aim to be each day?
A
4%
15
Q
Hi Optimus, ____?
A
Hi Optimus, what would you do here?
16
Q
What is the Dunning-Kreuger effect?
A
Illusion of Competency
17
Q
What is an effective method of generation?
A
Generate questions and answer them.
18
Q
What is the Eulogy Exercise?
A
Imagine yourself walking into a funeral, your funeral. What are people saying about you?
19
Q
What does disciplined retrieval promote?
A
Disciplined retrieval practice promotes long-term performance, even though it may not feel as good at the time.
20
Q
What does Rumi say about every rub?
A
“If you are irritated by every rub, how will you be polished?”
21
Q
Line up the _____
A
Line up the dominoes.
22
Q
What should we uninstall?
A
Uninstall Kryptonite Algorithms
23
Q
What is Virtues?
A
Which virtues we embody as part of our identity.
24
Q
What are the key components to learning?
A
Retrieval, Spacing, Interleaving, Generation, Elaboration, Reflection, Calibration, Mnemonics
25
What other learning pillar does elaboration facilitate?
Retrieval.
26
How does narrative affect memory?
Emotions drive memory more than memory drives emotions.
27
What’s ___ ___?
What’s Important Now?
28
What is the second Optimize virtue?
Self-Mastery
29
What is Love Infinity.0?
Love for Life.
30
What is the classical answer to life’s question?
Eudaimonia via Arete
31
Turn ____
Turn Pro
32
What is the difficult part of applying what we learn?
The difficulty lies in the retrieval of memory.
33
What are lightbulb memories?
Lightbulb memories are often factual about the shared emotional event, but not about personal details like where you were or what you were doing.
34
What are the three stages of habit formation?
Unbearable -> Uncomfortable -> Unstoppable!
35
What does Robert Emmons say about life and humility?
"The humble person says that life is a gift to be grateful for, not a right to be claimed. Humility ushers in a grateful response."
36
What does Ryan Holiday say about will?
"Will is our internal power, which can never be affected by the outside world. It is our final trump card. If action is what we do when we still have some agency over our situation, the will is what we depend on when agency has all but disappeared. Placed in some situation that seems unchangeable and undeniably negative, we can turn it into a learning experience, a humbling experience, a chance to provide comfort to others. That’s will power."
37
What does Ryan Holiday say about the long haul?
"There’s no need to sweat this or feel rushed. No need to get upset or despair. You’re not going anywhere—you’re not going to be counted out. You’re in this for the long haul."
38
What should we do each day?
Aggregate and accrete
39
What are effective methods of elaboration?
ELI5. Explain to someone else. Write down what you've learned in your own words after consuming the content.
40
Where do negative emotions stem from?
Failure to close the gap.
41
What is the third universal virtue?
Zest
42
What is the Quick Trip to Hell?
Imagine yourself at the moment right before your death and you see this radiant, awesome person before you. That’s you, at your Optimus best. That’s who you could have been. Now bring that person to this moment.
43
What does re-reading promote?
Re-reading promotes familiarity, not comprehension nor memory.
44
_____ mindset
Experimenter’s mindset
45
What is one of the most effective tools for learning and why?
Flashcards combine retrieval, spacing, interleaving, calibration, elaboration, and generation into one tool.
46
What is the modern answer to life’s question?
Flourish via Virtues in Action
47
What does Martin Seligman say about doing kindness?
"We scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested... Here is the exercise: find one wholly unexpected kind thing to do tomorrow and just do it. Notice what happens to your mood."
48
What kinds of practice result in momentary strength?
Cramming and massed practice improve momentary strength.
49
Light or Lightbulb?
Yes
50
What do we need to exit?
Exit the cocoon of self-absorption.
51
What do mnemonics facilitate?
Retrieval.
52
____ of the Mind vs. _____ of the Mind
Librarians of the Mind vs. Warriors of the Mind
53
What is the cure for the vice of excess for Zest?
Buoyancy
54
What does Ryan Holiday say about gathering strength?
"There’s a saying in Latin Vires acquirit eundo (We gather strength as we go). That’s how it works. That’s our motto."
55
Set yourself ablaze, _____
Set yourself ablaze, so that others may warm themselves on your fire.
56
What’s an effective tool for making our best our new baseline?
Algorithms
57
___ follows feelings as much as feelings follow ___
Behaviors follows feelings as much as feelings follow behaviors.
58
What kind of structure building does generation improve?
Improves high-structure building by bringing clarity to extraneous information.
59
What is the fifth universal virtue?
Love
60
What does movement produce?
Hope molecules
61
What is Heroic Courage?
Be a radiant exemplar that encourages others to be their Optimus best with enthusiasm - en*theos - the divine within.
62
What is Antifragile?
Kick me and I become stronger.
63
What does mental contrasting do?
Mental contrasting spurs the necessity to act.
64
Race-car passenger ____
Race-car passenger Optimus
65
Victim vs. ____ vs. ____
Victim vs. Creator vs. Hero
66
____ mode
Beta mode
67
We’re ______ beings.
We're teleological beings.
68
What do we know about how much we can learn?
There is no known limit to how much we can learn.
69
What are effective methods of mnemonics?
Acronyms. Rhymes. Memory Palaces. Phrases. Visual Imagery. Metaphors. Mantras.
70
What is Knowledge Transfer?
Transferring knowledge from the learning environment to the target environment.
71
How do we break the illusion of competency?
Feedback
72
What does Ryan Holiday say about genius?
"Their genius was unity of purpose, deafness to doubt, and the desire to stay at it."
73
What kind of practice should we look for?
Deliberate Practice
74
When should we interleave?
Switch just as you're starting to "get it."
75
How should we think about feedback?
Delayed feedback is better than immediate. Immediate feedback promotes reliance on the feedback itself, incorporating it into the training, like training wheels.
76
How does imagination affect memory?
Imagination turns into memories that feel real.
77
What is the cure for the vices of Hope?
WOOP
78
How does golf relate to targets?
Golf is more fun with holes. Don’t be an aimless golfer.
79
What type of learning requires shorter spacing?
Associative Learning
80
How should we look at Obstacles?
Obstacles = Fuel.
81
What is sleep the bridge between?
Sleep is the bridge between despair and hope
82
What does Martin Seligman say about optimal performance?
"Optimal performance is tied to good well-being; the higher the positive morale, the better the performance."
83
What is the Courage virtue?
Do what needs to be done
84
What are effective methods of calibration?
Self-quizzing. Use generated questions. Create flashcards. Leverage a coach. Use objective measurements. Use dynamic testing to measure learning and where to focus efforts, not static performance.
85
What is the vice of deficiency for Curiosity?
Numb
86
What is Love 0.0?
Self-Love
87
What is the first universal virtue?
Gratitude
88
What should we focus on in our PM bookend?
Recovery. Transition from Deep Work to Deep Love.
89
What does Martin Seligman say about a meaningful life?
"The good life consists in deriving happiness by using your signature strengths every day in the main realms of living. The meaningful life adds one more component: using these same strengths to forward knowledge, power, or goodness.”
90
What should we embrace?
Embrace the constraints of reality.
91
How should we approach enlightenment?
Approach enlightenment as a man who's hair is on fire approaches a pond. Approach enlightenment as a man who's face is forced underwater.
92
What is the time component to spacing?
Enough for a little forgetfulness, but not have to re-learn.
93
How does suggestion affect memory?
Suggestion influences what we remember, even something as simple as how a question is phrased.
94
How much of talent is innate?
None. Only working memory is influenced directly by our genetics.
95
What does reflection facilitate?
Combines retrieval, elaboration, and calibration into one practice. Not only does it strengthen what we've learned, but it also enables reflection and improvement on how we've learned.
96
What are implementation intentions?
If/Then statements.
97
What is massed practice?
Repeated practice of a single skill.
98
Do it _____
Do it whether we feel like it or not.
99
What is the third Optimize virtue?
Courage
100
What does Robert Emmons say about making the choice for gratitude?
"You will find that each time you make the choice for gratitude, the next choice will be a little easier, a little more automatic, a little freer. In doing so, we open ourselves up to the limitless possibilities for a fullness that life has to offer"
101
Don’t ____
Don’t conform.
102
Go __ ___
Go all in
103
What is the vice of excess for Curiosity?
Perfectionist
104
What is the decision?
Decide to decide. Eliminate all other options. Go all in.
105
What does Josh Waitzkin say about the secret?
"The secret is that everything is always on the line. The more present we are at practice, the more present we will be in competition, in the boardroom, at the exam, the operating table, the big stage. If we have any hope of attaining excellence, let alone of showing what we’ve got under pressure, we have to be prepared by a lifestyle of reinforcement. Presence must be like breathing."
106
What kind of difficulty should we aim for?
Desirable Difficulty
107
Where should we spiral?
Spiral Upwards
108
What does generation improve?
Clarifies what the objective is, what skill we're trying to acquire, which improves attention and motivation.
109
What is Identity?
Who we are at our Optimus best.
110
What does Publius Syrus say about a great empire?
"Would you have a great empire? Rule over yourself."
111
What types of practice are ineffective?
Massed and Blocked Practice.
112
What is Energy?
How we stay plugged in.
113
What is the Hero's journey?
1. Answer the call. 2. Fight dragons, not sidestep lizards. 3. Bring the boon back to the world.
114
What is the typical duration required for spacing?
One Day
115
How should we think about learning styles?
There is no evidence to suggest learning styles matter.
116
How can we practice interleaving?
Switch topics. Switch types of problems.
117
What is Error-Less Learning?
Myth. The mind readily replaces incorrect information with correct information.
118
What is the motivation equation?
Motivation = Energy x (Expectancy x Value) / (Impulsivity x Delay)
119
What is the vice of excess for Zest?
Ungrounded
120
What is Associative Learning?
Learning unrelated concepts like names and faces.
121
How does elaboration relate to rote memorization?
It takes rote memorization and re-structures and re-encodes it into our personal mental models, making the memory more durable and easily retrievable.
122
How should we practice?
Practice like an expert.
123
Which method of generation involves guessing?
Guess the key ideas and takeaways of content before consuming it.
124
How can we use mnemonics?
Mnemonics, visual imagery, and metaphors are effective retrieval cues that can be leveraged to summon knowledge on demand.
125
What does Josh Waitzkin say about growth?
"Growth comes at the point of resistance"
126
What happens during re-consolidation?
Memory is made pliable, new connections are formed to more recent memories and more complex mental models are built.
127
What are Algorithms?
If/then statements that run our lives.
128
What kind of retrieval is necessary to make a memory more durable?
Effortful Retrieval.
129
Hedonic vs. _____
Hedonic vs. Eudaemonic
130
What does learning via interleaving enable?
Knowledge learned through interleaving is readily applied in new contexts.
131
What are the key components of becoming an expert?
Self-discipline, grit, and a growth mindset.
132
What should we think about things that feel good?
If it feels good, it's probably not improving.
133
What type of learning produces new neurons?
Associative Learning - learning unrelated concepts like names and faces.
134
____ work
Needs work
135
How do people spell LOVE?
TIME
136
What does elaboration facilitate?
Elaboration enables us to make connections with other knowledge by explaining in our own words
137
____ Mountain
Second Mountain
138
Guiding Stars vs. ______ ______
Guiding Stars vs. Distant Shores
139
What drives psychology?
Phsyiology -> Psychology
140
What research supports interleaving?
2ft/4ft vs. 3ft beanbags.
141
What are the three components of hope?
1. Goals. 2. Agency. 3. Pathways.
142
What should we strive to do moment to moment to moment?
Express the Optimus best version of yourself, moment to moment to moment
143
What is a Hero?
Strength for 2. Protector.
144
What is the work equation?
Work = Time Spent x (Energy x Focus x WIN) ^ Consistency
145
How should we think about our movement circle?
NEAT - Non-Exercise Activity Thermogenics.
146
What are the "Systems" related to how we think and act?
System 1 - automatic, quick, responsive. System 2 - higher functions like rationalizing and decision making which trains System 1 and sometimes keeps System 1 in check.
147
What time do humans run on?
Horticultural Time.
148
What is the fourth Optimize virtue?
Love
149
How do social influences affect memory?
Social influence causes both true and false facts about events to be added to memory.
150
What should we play offense with?
Willpower. Use willpower to install Algorithms.
151
Close the ____
Close the Gap
152
What is Love 3.0?
Encouragement
153
_____ vs. Hammer
Flashlight vs. Hammer
154
What is the Big 3 (x2)?
EWL x IVB
155
Whether you...
Whether you think you can or you think you can't, you're right!
156
What does Martin Seligman say about deploying your highest strengths?
"Deploying your highest strengths leads to more positive emotion, to more meaning, to more accomplishment, and to better relationships."
157
What is the Self-Mastery virtue?
Stay Plugged In
158
What is Behaviors?
Which behaviors enable use to live with consistency and integrity with our identity and virtues.
159
What does interleaving facilitate?
Discrimination and induction.
160
What is hindsight bias?
We think we knew it all along when we’re correct.
161
What is false consensus?
We think others will share our narratives.
162
Which virtues should we strive to bring more of in our daily lives?
5 universal and 5 unique virtues
163
What is blocked practice?
Repeated practice of a sequence of skills.
164
What is a Masterpiece Day?
Consistently closing the gap throughout the day.
165
What does interleaving combat?
Combats ineffective practice like massed or blocked practice.
166
____ Lines
Bright Lines
167
What is easy learning like?
Easy learning is like writing in the sand, here today but gone tomorrow.
168
Extrinsic vs. _____
Extrinsic vs. Intrinsic
169
What does spacing facilitate?
Forgetfulness.
170
What is the vice of excess for Hope?
Over-optimism
171
Which habit should we recognize and honor?
Keystone Habit
172
_____ the way you play, so you play the way you _____
Practice the way you play, so you play the way you practice
173
What are effective methods of generation?
Guess the key ideas and takeaways of content before consuming it. Generate questions and answer them.
174
What are your 5 unique virtues a proxy for?
Onlyness
175
What is Love 2.0?
Micro-moments of positivity resonance
176
What is the inspiration cannon?
Reach new heights by being shot out of the inspiration cannon, only to fall back to Earth.
177
What do we know about moving up and to the right?
Zig-Zags.
178
What are the fundamentals?
Eat. Move. Sleep. Be Present. Be Grateful. Breathe. Prosper.
179
What is Love 1.0?
Family Love
180
What does Tal Ben-Shahar say about the word appreciate?
"The word appreciate has two meanings. The first meaning is ‘to be thankful,’ the opposite of taking something for granted. The second meaning is ‘to increase in value’ (as money appreciates in the bank). Combined, these two meanings point to a truth that has been proved repeatedly in research on gratitude: when we appreciate the good in our lives, the good grows and we have more of it. The opposite, sadly, is also true: when we fail to appreciate the good—when we take the good in our lives for granted—the good depreciates."
181
How should we approach mastery?
1. Goals - set targets for what you want to achieve. 2. Skills - identify the skills or knowledge you need to master 3. Go - go out and get it!
182
What is Ryan Holiday's final mantra?
"See things for what they are.Do what we can.Endure and bear what we must.What blocked the path is now a path.What once impeded action advances action.The Obstacle is the Way."
183
What does Geoff Colvin say about falling?
"Landing on your butt twenty thousand times is where great performance comes from."
184
What is mastery?
Large body of knowledge + Creativity.
185
What is the vice of deficiency for Gratitude?
Entitlement
186
Doubles partner _____
Doubles partner Optimus
187
Never ______
Never exonerated
188
God ____ us ___
God hooked us up
189
What does Ryan Holiday say about post-traumatic growth?
"It’s a beautiful idea. Psychologists call it adversarial growth or post-traumatic growth. “That which doesn’t kill me makes me stronger” is not a cliché but fact.The struggle against an obstacle inevitably propels the fighter to a new level of functioning. The extent of the struggle determines the extent of the growth. The obstacle is an advantage, not adversity. The enemy is any perception that prevents us from seeing this."
190
Where should we start when architecting our Masterpiece Day?
Bookends
191
What does Marcus Aurelius say about being a good man?
"Waste no more time arguing about what a good man should be;just be one."
192
What does Robert Emmons say about the power of gratitude?
"All in all, science confirms that the life-giving practice of gratitude broadens our lives by enabling healing of the past, providing contentment in the present, and delivering hope for the future.""Gratitude is like fertilizer for the mind, spreading connections and improving its function in nearly every realm of experience."
193
What is the mind somewhat like?
Mind is somewhat like a Google search engine -> more connections to other memories, particularly recent ones, allows the content to be more readily available.
194
Don't be afraid to ____ ____ ____
Don't be afraid to ask for help.
195
Where does the greatest battle happen?
The greatest battle happens within, between your daimon and your demon
196
What is the cure for the vice of deficiency for Gratitude?
Humility
197
Where are intuition and other automatic cognitive or physical processes encoded?
Basal Ganglia
198
How should we organize flashcards?
Single deck powered by an algorithm.
199
What is the difference between momentary and habit strength?
Momentary strength refers to immediate performance gains. Habit strength refers to underlying strength across time.
200
Relentlessly ____ Optimus
Relentlessly chase Optimus
201
What should we make it all about?
Make it about more than yourself.
202
What is Love?
How we give ourselves in our relationships.
203
What does Josh Waitzkin say about putting yourself on the line?
"What made him the greatest was not perfection, but a willingness to put himself on the line as a way of life."
204
What is another term for Basal Ganglia?
Ancient Intelligence.
205
What is the fourth universal virtue?
Curiosity
206
What kind of training helps with knowledge transfer?
Simulation training
207
How should we view failure and success in relation to learning?
Chase failure. Look for where you can improve. Success is boring -> you already know it.
208
How should we think about presence?
Break the spell of identification with thought by noticing.
209
____ dressed up as Virtue vs. Virtue
Vice dressed up as Virtue vs. Virtue
210
Which Greek God should we think of regarding targets?
Apollo
211
How should we think about difficulty?
Push outside of your comfort zone, but don't make it impossible nor irrelevantly more difficult.
212
What does generation facilitate?
Generation primes the mind for learning, creating new pathways in the brain.
213
What is buoyancy?
Levity + Gravity. Grounded confidence.
214
How do we avoid the inspiration cannon?
Best = Baseline. Use algorithms, habits and schedules to make your best your new baseline.
215
What does Josh Waitzkin say about incremental learning?
"step by step, incrementally, the novice can become the master."
216
What is Love 8.0?
Love for Work
217
What does Carpe Diem mean?
Today’s the Day!
218
How many combinations are there of 5 unique virtues?
Millions. Unlikely you will ever meet someone with the same 5.
219
What is the second universal virtue?
Hope
220
What does Robert Emmons say about adversity?
"And this is what grateful people do. They have learned to transform adversity into opportunity no matter what happens, to see existence itself as a gift."
221
What does other key to learning does interleaving facilitate?
Spacing.
222
Don't take _____
Don't take advice.
223
Wind _______, but ________
Wind extinguishes a candle, but fuels a fire.
224
What does Ryan Holiday say about perception?
"It’s how we see and understand what occurs around us—and what we decide those events will mean. Our perception can be a source of strength or of great weakness. If we are emotional, subjective, and short-sighted, we only add to our troubles. To prevent becoming overwhelmed by the world around us, we must, as the ancients practiced, learn how to limit our passions and their control over our lives."
225
____ Energy
Activation Energy: are you simmering or are you boiling?
226
What do lifelong learners do differently?
Read.
227
How does forgetfulness relate to learning?
We want to a little forgetfulness, but not enough to have to re-learn.
228
What is the memory consolidation process?
Short term memory traces -> Consolidation into long term memory -> Re-consolidation
229
What is another way to think about intuition?
Intuition is a highly complex and compressed encoding of information that is difficult to explain but easily applied. For example, a grandmaster chess player's ability to analyze the huge number of possible board states in an instant.
230
What is more fun with lines?
Tennis
231
Win or _____
Win or Learn
232
What is the Illusion of Fluency?
Familiarity with a subject which does not translate to performance.
233
Collect the micro-____
Collect the micro-WINs
234
What does Walter Russel say about mediocrity?
"Mediocrity is self-inflicted. Genius is self-bestowed."
235
What is the vice of deficiency for Zest?
Lethargy
236
Make ____ ____ on yourself
Make big bets on yourself.
237
OMMS
Obstacles Make Me Stronger
238
What does Martin Seligman say about correcting weaknesses?
"I do not believe that you should devote overly much effort to correcting your weaknesses. Rather, I believe that the highest success in living and the deepest emotional satisfaction comes from building and using your signature strengths"
239
What is Antifragile Confidence?
Confidence that we have it within us to handle whatever happens
240
What are OTLs?
Opportunities to Love
241
____ not ____
Curious not Furious
242
What else is part of your fundamentals?
Your environment and circle of support.
243
Love the _____
Love the process
244
What metaphor can we use to think about our fundamentals?
How tall will your skyscraper be?
245
What do algorithms tap into?
Ancient Intelligence. Basal Ganglia.
246
Flip the ____
Flip the Switch
247
What does Josh Waitzkin say about intuition?
"In my opinion, intuition is our most valuable compass in this world. It is the bridge between the unconscious and the conscious mind, and it is hugely important to keep in touch with what makes us tick."
248
How should we view negative feelings and emotions?
Reverse Indicators. View fear not as a bad thing, but as a sign that you're doing something right.
249
1 mile ____, 2 miles _____
1 mile closer, 2 miles further.
250
Game vs. _____
Game vs. Shame
251
____ Indicators
Reverse Indicators
252
How should we approach flashcards?
Always, always retrieve and answer the flashcard in your own words. Never recognize a flashcard and say “I know this.”
253
What does Ryan Holiday say about the process?
"The process is about finishing. Finishing games. Finishing workouts. Finishing film sessions. Finishing drives. Finishing reps. Finishing plays. Finishing blocks. Finishing the smallest task you have right in front of you and finishing it well."
254
_____ vs. Outcome
Process vs. Outcome
255
What should we install to enable our life to run on autopilot?
Algorithms
256
_____ Decision
Hercules Decision
257
What does Rumi say about discipline and rough treatment?
"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."
258
What is an example of blocked practice?
Hockey player drills. 10 fastballs followed by 10 curveballs, repeat.
259
What is the first Optimize virtue?
Wisdom
260
What does David Reynolds say about the mature human being?
"The mature human being goes about doing what needs to be done regardless of whether that person feels great or terrible. Knowing that you are the kind of person with that kind of self- control brings all the satisfaction and confidence you will ever need. Even on days when the satisfaction and confidence just aren’t there, you can get the job done anyway."
261
Let the ____ ____
Let the divine shine
262
Fall ___, ___ ___ ____
Fall 7, Rise 8 STRONGER
263
What should we focus on in our AM bookend?
Pre-input Wins across Energy, Work and Love.
264
What does Josh Waitzkin say about pursuing excellence?
"The key to pursuing excellence is to embrace an organic, long-term learning process, and not to live in a shell of static, safe mediocrity. Usually, growth comes at the expense of previous comfort or safety."
265
Whether you...
Whether you think you can or you think you can't, you're right!
266
What should we breathe in?
Soul Oxygen.
267
How often should we move?
Switch between sitting and standing every 20 minutes or switch to weighted sit
268
What must we do after we make the decision, after we commit?
Re-commit. Again and Again and Again. Begin Again.
269
What is the Wisdom virtue?
Know the game we’re playing and how to play it well.
270
What do the ineffective types of practice promote?
Illusion of Fluency or Knowledge. They feel good, but the performance is worse.
271
What can we use to prime the mind?
Mantras.
272
10W vs 10,000W _____
10W vs. 10,000W Light Bulb
273
What does Josh Waitzkin say about what it takes?
"One thing I have learned as a competitor is that there is a clear distinction between what it takes to be decent, what it takes to be good, what it takes to be great and what it takes to be among the best"
274
What does Robert Emmons say about the virtue of gratitude?
"Gratitude is important not only because it helps us feel good, but also because it helps us do good. Gratitude heals, energizes, and transforms lives in myriad ways consistent with the notion that virtue is its own reward and produces other rewards."
275
How should we approach life?
Life AS granted
276
What is WOOP?
Wish. Outcome. Obstacle. Plan.
277
What triggers memory consolidation?
Retrieval
278
What is Work?
How we give ourselves to the world.
279
Entertained vs. _____
Entertained vs. Enlightened
280
____ into safety vs. ____ into growth
Backward into safety vs. forward into growth
281
It’s just _____!
It’s just data!
282
-1 vs. ___
-1 vs. +1
283
Love the _____
Love the mundane
284
What is Response-ability?
Cultivate the ability to step between stimulus and response and make the optimal choice, moment to moment to moment
285
What does Pema Chodron say about nurturing our dissatisfaction?
"This is the path we take in cultivating joy: … learning to appreciate what we have. Most of the time we don’t do this. Rather than appreciate where we are, we continually struggle to nurture our dissatisfaction. It’s like trying to get flowers to grow by pouring cement on the garden."
286
What is the Love virtue?
How you give yourself in service to your family, friends, colleagues, community, and the world.
287
___ -> ___ -> ___ -> ____
Identity -> Virtues -> Behaviors -> Feelings
288
When does the AM bookend begin?
The night before with a great PM bookend.
289
What does Martin Seligman say about a calling?
"If you can find a way to use your signature strengths at work often, and also see your work as contributing to the greater good, you have a calling."
290
What is the key to a great PM bookend?
Digital Sunset. Shutdown Complete.
291
Be the ____
Be the light.
292
Reduce ____
Reduce Variability
293
Radiant _____
Radiant Exemplar
Flashcards
flashcards
Decks in class (3)
# Cards
