Unbeatable Mind By Mark Divine Flashcards
(79 cards)
1
Q
What are the Five Mountains?
A
Physical, Mental, Emotional, Intuitional, Spiritual
2
Q
What are the Big Four of Mental Toughness?
A
- Arousal Control (Breathing)
- Attention Control (Positive Self-Talk)
- Visualization
- Goal Setting
3
Q
What are the Big Four of Emotional Resiliency?
A
Witnessing, Interdiction, Redirecting, Anchoring
4
Q
What are the Three Spheres of Awareness?
A
Inner, Outer, and Background
5
Q
What does OODA Loop stand for?
A
Observe, Orient, Decide, Act
6
Q
What does PROP Planning include?
A
Priorities, Realities, Options, Plan
7
Q
What does SMEAC stand for?
A
Situation, Mission, Execution, Administration, Command & Control
8
Q
What is SMARTP-FITS?
A
SMART goals with FITS (Frequency, Intensity, Time, Specificity) targeting
9
Q
What does KISS Planning mean?
A
Keep It Simple, Stupid
10
Q
What is the Train the Zoo Keeper model?
A
Model for managing the ‘three brains’—instinctual, emotional, rational
11
Q
What is Box Breathing?
A
Inhale-Hold-Exhale-Hold (4-4-4-4 or adjusted)
12
Q
What is Witnessing Mind Practice?
A
Observing thoughts without attachment
13
Q
What is a Morning Ritual?
A
Set intention, movement, breathwork, journaling
14
Q
What is Guided Visualization used for?
A
To rehearse goals or missions
15
Q
What are Mind Games?
A
Training focus and cognitive performance
16
Q
What is Memory Training?
A
Linking visuals and emotions
17
Q
What is Insight Meditation & Recapitulation?
A
A practice for self-awareness and reflection.
18
Q
What is Journaling used for?
A
Self-reflection tool for awareness and performance
19
Q
What are 20X Challenges?
A
Push past perceived limits to unlock the ‘20X factor’ (e.g. 1,000 push-ups, 3,000 KB swings in 30 days)
20
Q
What is Functional Team Training?
A
Group-based physical and mental tasks
21
Q
What are Standard Operating Procedures (SOPs)?
A
Routine mastery to access flow
22
Q
What is Warrior Yoga?
A
Integration of yoga, functional fitness, and meditation
23
Q
What does BOO stand for?
A
Background of Obviousness: The subconscious belief systems and biases you must rewire to change behavior and perception.
24
Q
What are the Five Plateaus of Consciousness?
A
- Physical-Instinctual Self
- Emotionally Driven Self
- Mental Achiever Self
- Sensitive Self
- Integrated Self
25
What is the Three-Brain Model?
A model that includes:
- Reptilian Brain: Instincts, survival
- Mammalian Brain: Emotion, social behavior
- Monkey Brain: Rational thought, ego
26
What is the I-We-It Model?
Adapted from Ken Wilber’s Integral Theory; integrates subjective, intersubjective, and objective worldviews.
27
What does F3 stand for?
Fail Forward Fast: Rapid learning by action, feedback, and adjustment.
28
What is The Witness?
An internal observer used to detach from thoughts/emotions and evaluate responses.
29
What is the 20X Principle?
You are capable of 20 times more than you think you are—seek out challenges to prove this.
30
What is the Courage Wolf vs. Fear Wolf metaphor?
A metaphor for feeding either fear or courage through thought and action.
31
What is Emotional Energy Transmutation?
Turning emotions like fear into motivation using visualization and self-talk.
32
What is Integrated Training?
Combines functional fitness, breathwork, yoga, visualization, and self-reflection into one discipline (SEALFIT/Unbeatable Mind).
33
What is Contemplation Practice?
Focused reflection on external material aligned to personal growth.
34
What is Recapitulation?
A Toltec technique of mentally revisiting stuck points to reframe and release old patterns.
35
What are Spot Drills?
Micro-practices like 1–3 min box breathing before stress events.
36
What are Team Training Principles?
10 rules for building trust and leadership through shared physical training.
37
What does KISS + OODA Loop Success Cycle involve?
Create a 'good enough' plan, execute, observe, revise.
38
What is Breath Awareness?
Use slow, rhythmic nasal breathing to calm the mind and body.
39
What is Mantra Use?
Repeating a positive phrase (e.g. “Looking good, feeling good…”) as a concentration anchor.
40
What is Double-Barrel Power?
Combine breathing and concentration to overcome stress and disorientation.
41
What are the steps in the 3-Stage Breath Control Practice?
1. Relearn nasal belly breathing 2. Practice deep, rhythmic breath cycles 3. Apply breath to regulate emotion and enhance performance.
42
What is the Witnessing + Interdiction + Redirection sequence?
1. Witness negative thoughts 2. Interdict with a power statement 3. Redirect to positive thoughts/mantra.
43
What is Power Posture?
Match your power statement with strong body language to reinforce mindset.
44
What does 'Polish the Mirror' refer to?
Metaphor for clearing the ego-mind to improve clarity and perception.
45
What is the FITS Test for goal selection?
FITS stands for Fit, Importance, Timing, Suitability.
46
What are Being vs. Doing Goals?
'Being' is identity-based; 'Doing' is skill or outcome-based.
47
What is SMARTP-FITS?
Expanded SMART goals model for performance (P = Positively Stated).
48
What is the Courage Wolf vs. Fear Wolf concept?
Internal narrative—choose which mental 'wolf' to feed.
49
What are Power Statements?
Short, energetic affirmations to break negative thought loops (e.g. “Step it up!”).
50
What is Dr. Hawkins’ Positivity Scale?
Levels of consciousness from Courage up to Peace/Bliss, used for performance and growth calibration.
51
What does it mean to Be Your Own Morale Officer?
Constantly monitor and uplift your own mental state (and your team’s).
52
What is Visual Rehearsal with Emotion?
Create vivid internal experiences with emotion and sensation to prepare for real-world performance.
53
What is the SEALFIT Training System?
Integrates functional fitness, yoga, breathwork, meditation, and visualization for total warrior development.
54
What does the Unbeatable Mind Road Map focus on?
A holistic model of training across five mountains to achieve Fifth Plateau consciousness.
55
What does a Morning Ritual Practice include?
5–20 minute daily routine including: Drink water with gratitude, journal empowering questions, short meditation, breathing/yoga/visualization combo.
56
What is Future Me Visualization?
Envisioning your ideal future self achieving specific goals.
57
What is Mental Rehearsal?
Visualizing an upcoming event in detail from either first- or third-person perspective.
58
What is Multi-sensory Visualization?
Includes not just imagery, but sounds, feelings, and even smells for immersive realism.
59
What does the OODA Loop stand for?
Observe, Orient, Decide, Act — used for rapid decision-making under pressure.
60
What is the PROP model?
Priorities, Realities, Options, Plan — a faster strategic planning model.
61
What does SMEAC stand for?
Situation, Mission, Execution, Administration, Command & Control — comprehensive mission planning.
62
What are the Three Levels of Breath Training?
1. Diaphragmatic (belly) breathing 2. Rhythmic breath as default pattern 3. Functional breath for energy, calm, or performance.
63
What is Concentration through Breath used for?
Used to enter a flow state or manage fear in combat or performance scenarios.
64
What is Sacred Silence?
Mind-emptying for pure awareness and focus (Zen-inspired).
65
What is Monkey Mind Awareness?
Identify and discipline the 'unruly' mind through meditation, breath, and witness awareness.
66
How is Flow State Activation achieved?
Achieved through focus, breath, silence, and engagement of the Witness.
67
What is the Emotional Interdiction Cycle?
1. Witness emotion 2. Interdict with power statement 3. Redirect to desired response.
68
What does Feeding the Courage Wolf involve?
Daily mental ritual to reinforce positive inner dialogue and emotional strength.
69
What are Spot Drills?
1–3 min breath/concentration practices to shift state before meetings, training, or stress.
70
What is the Navy SEAL Ethos?
Serve with honor on and off the battlefield.
Be ready to lead, follow, and never quit.
Take responsibility for your actions and your teammates’.
Train to win, earn your Trident daily.
71
What are the Ten Secrets to Success?
1. Show Up
2. Practice Daily
3. Eat Well
4. Sleep Deeply
5. Train Functionally
6. Learn Constantly
7. Communicate Simply
8. Think Offensively
9. Forgive Radically
10. Be Humble.
72
What does TOEDWY stand for?
The Only Easy Day Was Yesterday: Mindset of daily excellence and constant growth.
73
What are the 8 Limbs of Yoga (Ashtanga)?
1. Yama – Moral ethics
2. Niyama – Personal disciplines
3. Asana – Posture
4. Pranayama – Breath mastery
5. Pratyahara – Sensory withdrawal
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – Enlightenment.
74
What is Fish Bowl Meditation?
Visualization technique to calm and still the mind using imagery of thoughts as fish in a bowl.
75
What is Chakra Awareness Scan?
Body scan meditation focusing on energy centers for emotional grounding.
76
What is the KISS Planning Cycle?
1. FITS Target
2. SMARTP Goal
3. PROP or SMEAC Plan
4. Execute via OODA Loop
5. Repeat with feedback — the 'Success Cycle'.
77
What are the Four Killers of Performance?
1. Perfectionism
2. Groupthink
3. Procrastination
4. Complexity.
78
What is the 'Still Water Runs Deep' Meditation?
A complementary visualization practice to Fish Bowl.
79
What does the Morning Ritual include?
Water + Gratitude
Empowering journaling questions
Concentration on key objective
Breathing, Yoga, Visualization sequence.
