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OPTIMIZE with Brian Johnson | More Wisdom in Less Time

OPTIMIZE with Brian Johnson features the best Big Ideas from the best optimal living books. More wisdom in less time to help you live your greatest life. (Learn more at optimize.me.)
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Now displaying: September, 2020
Sep 3, 2020

Optimize: https://optimize.me/ (← Get Free Stuff + Free 2-Week Trial!)
Optimize Coach: https://optimize.me/coach (← Join 2,000+ Optimizers from 70+ Countries!)

Here are 5 of my favorite Big Ideas from Tiny Habits by BJ Fogg. Hope you enjoy!

BJ Fogg founded the Behavior Design Lab at Stanford University. He is one of the world’s leading authorities on the science of behavior change. In this book, he introduces us to the core elements of his Fogg Behavior Model as we learn that habit change doesn’t need to be as hard as we make it. As BJ tells us: “We are not the problem. Our approach to change is. It’s a design flaw—not a personal flaw.” Big Ideas we explore include the three elements that drive behavior (B = MAP!), the ABCs of Tiny Habits (Anchor + (Tiny) Behavior + Celebration!), the power of anchor prompts (After I (ANCHOR), I will (NEW HABIT), and the power of celebration (get your Shine on!).

Get Tiny Habits on Amazon: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything/dp/0358003326/

Learn more about BJ Fogg: https://www.optimize.me/authors/b-j-fogg/

► RELATED RESOURCES:
Big Idea 1: B = MAP
- Optimal Living 101 classes → https://www.optimize.me/master-classes/
- +1: B = MAP | The Behavior Design Equation (#1198) → https://www.optimize.me/plus-one/b-map/
- +1: How to Delete a Behavior | Remove the Prompt and Make It Hard! (#1199) → https://www.optimize.me/plus-one/how-to-delete-a-behavior/
- +1: How to Delete a Bad Habit (Again!) | One Way: Make It Harder (#1233) → https://www.optimize.me/plus-one/how-to-delete-a-bad-habit-again/
- PN: Digital Minimalism by Cal Newport → https://www.optimize.me/philosophers-notes/digital-minimalism-cal-newport/
- +1: Character Flaws vs. Design Flaws | Note: There’s a BIG Difference (#1214) → https://www.optimize.me/plus-one/character-flaws-vs-design-flaws/

Big Idea 2: ABCs
- +1: The ABCs of Tiny Habits | Anchor + Behavior + Celebration (#1205) → https://www.optimize.me/plus-one/the-abcs-of-tiny-habits/
- Celebration | As Powerful as Mindfulness and Gratitude? (#1206) → https://www.optimize.me/plus-one/celebration/

Big Idea 3: SHINE!
- +1: Shine | The Result of Skillfully Celebrating our Successes (#1209) → https://www.optimize.me/plus-one/shine/
- +1: The Neuroscience of Seneca | Pleasant + Honorable = The Same (#1208) → https://www.optimize.me/plus-one/the-neuroscience-of-seneca/

Big Idea 4: INSTALL
- +1: How to Celebrate | Hint: IMMEDIATELY + INTENSELY (#1207) → https://www.optimize.me/plus-one/how-to-celebrate/
- PN: Mini Habits by Stephen Guise → https://www.optimize.me/philosophers-notes/mini-habits-stephen-guise/
- +1: The Weed | A Case Study in Habit Creation (#1213) → https://www.optimize.me/plus-one/the-weed/
- +1: How to Build a Good Habit | Easy as 1, 2, 3 (#657) → https://www.optimize.me/plus-one/how-to-build-a-good-habit/

Big Idea 5: DELETE
- +1: How to Delete a Behavior | Remove the Prompt and Make It Hard! (#1199) → https://www.optimize.me/plus-one/how-to-delete-a-behavior/
- The Fastest Way to Delete a Bad Habit | Hint: Remove the Prompt (#1211) → https://www.optimize.me/plus-one/the-fastest-way-to-delete-a-bad-habit/
- Prompt Begone! | No Behavior Happens Without a Prompt (#1212) → https://www.optimize.me/plus-one/prompt-begone/
- +1: Mistake-Learner’s High | Enjoy It as You Pursue Audacious Goals and Endlessly Evolve (#370) → https://www.optimize.me/plus-one/mistake-learners-high/
- +1: How to +3 It | When -1 → +1 = +3 (#1232) → https://www.optimize.me/plus-one/how-to-3-it/
-#1: Let’s take a walk! (Visit the Johnson Trail. lol) (#15) → https://www.youtube.com/watch?v=Sg9SlllpG6c
- +1: Energizers vs. Enervators | The Art & Science of How to Take a Good Break (#181) → https://www.optimize.me/plus-one/energizers-vs-enervators/

► FREE 14-DAY TRIAL:
Get the PhilosophersNote on Tiny Habits and 600+ other books by starting a Free 14-Day trial membership to Optimize: https://www.optimize.me/trial/

► MORE GOODNESS:
- Get the Optimize App for iPhone & iPad: https://www.optimize.me/apps/
- Get the Optimize App for Android: https://www.optimize.me/apps/
- Subscribe to the Optimize Podcast: https://optimize.me/podcast/
- Follow Optimize on Facebook: https://www.facebook.com/BriantheOptimizer/
- Follow Optimize on Instagram: https://instagram.com/optimize.me/

Sep 2, 2020

Optimize: https://optimize.me/ (← Get Free Stuff + Free 2-Week Trial!)
Optimize Coach: https://optimize.me/coach (← Join 2,000+ Optimizers from 70+ Countries!)

Here are 5 of my favorite Big Ideas from Why We Sleep by Matthew Walker. Hope you enjoy!

Matthew Walker is one of the world’s leading neuroscientists and sleep experts. He’s a professor at UC Berkeley (and former professor at Harvard) who has spent decades studying why we sleep and how to, as per the sub-title of this book, unlock the power of sleep and dreams. As you know if you’ve been following along, I’m a HUGE advocate of Optimizing our sleep as a fundamental practice in Optimizing our lives. This book has made me EVEN MORE bullish about the power of sleep. The consequences of chronically depriving ourselves of the sleep we need? Well, they’re astonishingly devastating—dramatically increasing the odds of having everything from mood disorders to cancer (and everything else we don’t want). Big Ideas we explore include the fact that you're more likely to get struck by lightning than have the gene that let's you get by on less than the recommended sleep, the universality of sleep (even worms sleep!!), resetting baselines, the iPad effect (did you know how much using one before sleep messes w/your melatonin?), and some tips to Optimize your sleep TONIGHT!!

Get Why We Sleep on Amazon: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324

Learn more about Matthew Walker: https://www.optimize.me/authors/matthew-walker-phd/

► RELATED RESOURCES:
Big Idea 1: FOUNDATION VS. PILLAR
- PNTV: Future Visions by Abraham Maslow (#391) → https://www.youtube.com/watch?v=Ncur6rCM2-0
- PN: Future Visions by Abraham Maslow → https://www.optimize.me/philosophers-notes/future-visions-edward-hoffman/
- +1: Sleep: Even Worms Do It | Plus: One-Eyed-/Half-Brained-Bird Sleep (#744) → https://www.optimize.me/plus-one/sleep-even-worms-do-it/
- +1: Sleep: Before + After Edison | Know How Much Your Great Grandparents Slept? (#217) → https://www.optimize.me/plus-one/sleep-before-after-edison/
- +1: A Brief History of (Blue) Light | Save It for the Daytime (#915) → https://www.optimize.me/plus-one/a-brief-history-of-blue-light/
- +1: Digging Foundations | What the World’s Tallest Building Can Teach Us about Building the World’s Tallest You (#58) → https://www.optimize.me/plus-one/digging-foundations/
- +1: Foundation vs. Pillars | Our #1 Fundie? Sleep! (#911) → https://www.optimize.me/plus-one/foundation-vs-pillars/
- Oura Ring → https://ouraring.com/
- +1: Sleep Efficiency | Want 8 Hours? Be in Bed for 9! (#913) → https://www.optimize.me/plus-one/sleep-efficiency/
- +1: Think You Can Get By on Little Sleep? | Science Says: Think Again (Struck by Lightning Lately?) (#742) → https://www.optimize.me/plus-one/think-you-can-get-by-on-little-sleep/
- +1: Seneca: The Worse a Person Is the Less He Feels It | Aurelius: Don’t Like Yourself? Why Would I Care Whether or Not You Like Me? (#381) → https://www.optimize.me/plus-one/seneca-the-worse-a-person-is-the-less-he-feels-it/
- +1: Sleep: Crazy Stats | To Make Your Heart Skip a Beat (#747) → https://www.optimize.me/plus-one/sleep-crazy-stats/

Big Idea 2: THE BRIDGE FROM DESPAIR → HOPE
- +1: Despair --> Hope | The Best Bridge? (#948) → https://www.optimize.me/plus-one/despair-hope/
- +1: The Optimize Compass | And How to Make One (#1128) → https://www.optimize.me/plus-one/the-optimize-compass/

Big Idea 3: PM BOOKEND
- PM Counts Twice | PM → AM + DAY + PM = #carpediem (#1007) → https://www.optimize.me/plus-one/pm-counts-twice/
- +1: AM + PM Bookends | How to Create Masterpiece Days: Start Here! (#78) → https://www.optimize.me/plus-one/am-pm-bookends/
- +1: “Shut-Down COMPLETE!” | Not “Shut-Down ALMOST Complete!” (#1171) → https://www.optimize.me/plus-one/shut-down-complete-2/
- PNTV: The Sleep Revolution by Arianna Huffington → https://www.optimize.me/philosophers-notes/the-sleep-revolution-arianna-huffington/
- PN: The Sleep Revolution by Arianna Huffington (#390) → https://www.youtube.com/watch?v=yc41NbQoaw0
- “It is no measure of health to be well adjusted to a profoundly sick society.” ~ Jiddu Krishnamurti → https://www.optimize.me/authors/jiddu-krishnamurti/
- +1: Sleep Q: How Little Light Is Too Much? | A: Not a Lot! (#741) → https://www.optimize.me/plus-one/sleep-q-how-little-light-is-too-much/
Big Idea 4: #1 TIP = DIGITAL SUNSET
- +1: Digital Sunset | Bedtime for Your Electronics (#152) → https://www.optimize.me/plus-one/digital-sunset/

Big Idea 5: PRO TIP = EATING SUNSET
- +1: Sleep Curfews | Caffeine + Exercise + Eating + Screens + Work (#917) → https://www.optimize.me/plus-one/sleep-curfews/
- +1: Got Glymph? | How to Wash Your Brain (#895) → https://www.optimize.me/plus-one/got-glymph/
- PN: The Longevity Paradox by Dr. Steven Gundry → https://www.optimize.me/philosophers-notes/the-longevity-paradox-steven-gundry/
- +1: Glymph for the Win | Crazy Stats from My Oura Ring (#896) → https://www.optimize.me/plus-one/glymph-for-the-win/
- #1s: Behind the Scenes → https://www.youtube.com/watch?v=nuDYg_teIIc&list=PLj3yWdMwimwnHBIHfq6smL9JSwrTpU_ge

► FREE 14-DAY TRIAL:
Get the PhilosophersNote on Why We Sleep and 600+ other books by starting a Free 14-Day trial membership to Optimize: https://www.optimize.me/trial/

► MORE GOODNESS:
- Get the Optimize App for iPhone & iPad: https://www.optimize.me/apps/
- Get the Optimize App for Android: https://www.optimize.me/apps/
- Subscribe to the Optimize Podcast: https://optimize.me/podcast/
- Follow Optimize on Facebook: https://www.facebook.com/BriantheOptimizer/
- Follow Optimize on Instagram: https://instagram.com/optimize.me/

Sep 2, 2020

Optimize: https://optimize.me/ (← Get Free Stuff + Free 2-Week Trial!)
Optimize Coach: https://optimize.me/coach (← Join 2,000+ Optimizers from 70+ Countries!)

Here are 5 of my favorite Big Ideas from Future Visions by Abraham Maslow. Hope you enjoy!

As you know if you’ve been following along, I love Abraham Maslow and feel a deep kinship to him and his work. We have featured two of the books he published during his lifetime: Toward a Psychology of Being and Motivation and Personality. Although this book has only ONE review on Amazon and I could only buy a used copy of it, I knew I’d love it. And, although I had already been deeply influenced by Maslow and his thinking, there was something about reading his unpublished essays and journal thoughts that made me feel that much more connected to this great man. Big Ideas we explore include Maslow’s thoughts on the “eupsychian ideal” (aka: the “eudaemonic ideal”!), the psychology of happiness (eudaimonology!!), Stoic philosophy (Maslow was a fan), vicious cultural influences (Maslow was NOT a fan!), and the Jonah Complex (ANSWER YOUR HEROIC CALL, already!!).

Get Future Visions on Amazon: https://www.amazon.com/Future-Visions-Unpublished-Papers-Abraham/dp/0761900500

Learn more about Abraham Maslow: https://optimize.me/authors/abraham-maslow

► RELATED RESOURCES:
- All PhilosophersNotes TV episodes: https://www.youtube.com/playlist?list=PLj3yWdMwimwmSz4DXwtJkCeQ958RHnOfj
- PN: Motivation and Personality by Abraham Maslow → https://www.optimize.me/philosophers-notes/motivation-and-personality-abraham-maslow/
- PN: Toward a Psychology of Being by Abraham Maslow → https://www.optimize.me/philosophers-notes/toward-a-psychology-of-being-abraham-maslow/
- +1: Eudaimōnology | The Study of a Good Soul (#997) → https://www.optimize.me/plus-one/eudaimonology/
- The Optimize Coach program → https://optimize.me/coach/
- Martin Seligman → https://www.optimize.me/authors/martin-seligman/
- PN: Flourish | A Visionary New Understanding of Happiness and Well-being by Martin Seligman → https://www.optimize.me/philosophers-notes/flourish-martin-seligman/
- +1: The #1 Key to Happiness + Flourishing | Hint: Become BFFs with your Inner Soul → https://www.optimize.me/plus-one/the-1-key-to-happiness-flourishing/
- +1: How to High Five Your Inner Daimon | My Philosophy in One Word (#3) → https://www.optimize.me/plus-one/how-to-high-five-your-inner-daimon/
- +1: The 5 (Greek) Keys to Optimizing | Areté + Eudaimonia + en*theos + Hērōs + Euthymia (#200) → https://www.optimize.me/plus-one/the-5-greek-keys-to-optimizing/
- +1: Put Your Virtues in Action | How to Flex Your Flourishing Muscles → https://www.optimize.me/plus-one/put-your-virtues-in-action/
- +1: How to Flourish | Science Says: PERMA (#280) → https://www.optimize.me/plus-one/how-to-flourish/
- +1: Mediocrity vs. Excellence | How to Avoid Getting Stuck in the Middle of a Rugged Mountain (#95) → https://www.optimize.me/plus-one/mediocrity-vs-excellence/
- +1: Hedonic Eudaimonia | A Close Relative of Flow Junkies (#908) → https://www.optimize.me/plus-one/hedonic-eudaimonia/
- 14-Day Free Optimize Trial Membership → https://optimize.me/trial/
- +1: +1 or -1 = Destiny Math | What Must YOU be? (#1)
- Ellen Langer → https://www.optimize.me/authors/ellen-langer/
- +1: The Psychology of Possibility | Celebrating with 300 Burpees (#1009) → https://www.optimize.me/plus-one/the-psychology-of-possibility/
- +1: Prior Best = New Baseline | Your Best Days? That’s Your New Normal (#264) → https://www.optimize.me/plus-one/prior-best-new-baseline/
- +1: Capacities Clamoring to Be Used | Answering Your Soul’s Cries (#403) → https://www.optimize.me/plus-one/capacities-clamoring-to-be-used/
- +1: Optimize = Optimus | = The Best Version of You (#367) → https://www.optimize.me/plus-one/optimize-optimus/
- Hērō = protector
- +1: The Optimize Compass | And How to Make One (#1128) → https://www.optimize.me/plus-one/the-optimize-compass/
- +1: Hērōs | Building Strength for 2 (#107) → https://www.optimize.me/plus-one/heros/

► FREE 14-DAY TRIAL:
Get the PhilosophersNote on Future Visions and 600+ other books by starting a Free 14-Day trial membership to Optimize: https://www.optimize.me/trial/

► MORE GOODNESS:
- Get the Optimize App for iPhone & iPad: https://www.optimize.me/apps/
- Get the Optimize App for Android: https://www.optimize.me/apps/
- Subscribe to the Optimize Podcast: https://optimize.me/podcast/
- Follow Optimize on Facebook: https://www.facebook.com/BriantheOptimizer/
- Follow Optimize on Instagram: https://instagram.com/optimize.me/

Sep 1, 2020
In our last +1, we chatted about the fact that your food label might be lying to you by stuffing a few variations of cancer candy (aka sugar) into your jam so “SUGAR” doesn’t make its way to the top slot. 
 
(Which is one of the reasons you and your Loved ones might be unknowingly consuming A LOT more sugar than you think and, unfortunately, suffering the SIGNIFICANT consequences.)
 
Today I want to chat about some more wisdom from Mark Hyman’s great book Food Fix. In our next +1, we’ll focus on his #1 tip for Optimizing your personal health AND a powerful way to collectively pull a lever on systemic change.
 
But, first, talk about the sugar = cancer candy theme for another moment.
 
This is a BIG deal and something we want to REALLY get. 
 
So…
 
Let’s go back to Tom Rath’s Eat Move Sleep again. 
 
Quick note: Tom is a super-conservative scientist at Gallup. He also has a “rare and catastrophic genetic mutation” that makes him vulnerable to cancer so he’s been battling multiple cancers ALL his life—which has forced him to study the subject in depth.
 
Here’s what he tells us: “Sugar is a toxin. It fuels diabetes, obesity, heart disease, and cancer. At the current dose we consume, more than 150 pounds per person every year, sugar and its derivatives kill more people than cocaine, heroin, or any other controlled substance around.
 
One report aptly describes sugar as ‘candy for cancer cells.’ It accelerates aging and inflammation in the body and subsequently fuels tumor growth. It is now clear that if you lower your sugar intake, you reduce your odds of developing cancer.”
 
So, yah.
 
Reduce your intake of sugar and reduce your odds of developing cancer. It’s really not that complicated. 
 
Only…
 
You know how some less-than-virtuous executives thought that it was a good idea to confuse us with misleading food labels so we didn’t realize SUGAR was the primary ingredient in our jam?
 
Well…
 
Hate to break the news to you but they’ve ALSO been paying some of their friends to do some junk science to help them sell their junk food.
 
Yep.
 
Researchers are paid to make us think that sugar isn’t THAT bad for us. 
 
Did you know that the food industry spends more than $12 BILLION a year funding nutrition studies while the National Institute of Health spends only $1 billion?
 
Yep. 
 
(Pause and reflect on that stat for a moment. The food industry spends more than $12 BILLION a year funding nutrition studies while the National Institute of Health spends only $1 billion.)
 
And, not surprisingly, as Mark says, Studies funded by the food industry are eight to fifty times more likely to find a positive outcome for their products.”
 
He tells us that all this “junk science” winds up polluting and diluting independent research, and confusing policy makers, the public, and even most doctors and nutritionists.”
 
We’ll leave it at that for Today before this becomes a +33.
 
SUGAR.
 
IT DOES NOT DO A BODY GOOD.
 
Period.
 
Got any sugar-laden, ultraprocessed food you might want to throw out and quit buying?
 
Is TODAY a good day to remove the Trigger and take the next step in Optimizing?
 
-1 -1 -1 for the +1 +1 +1 win!!!
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