OPTIMIZE with Brian Johnson | More Wisdom in Less Time

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PNTV: Overachievement by John Eliot (#26) 0

Mar 5, 2021

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Overachievement by John Eliot. In this PN TV episode we take a quick look at some of my favorite Big Ideas from "Overachievement"--a book all about rockin' our greatness! :)

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PNTV: Flow by Mihaly Csikszentmihalyi (#009) 0

Feb 5, 2021

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Flow by Mihaly Csikszentmihaly. In this PN TV episode, we take a quick look at some of my favorite Big Ideas from Mihaly Csikszentmihalyi's GREAT book, "Flow"--including the importance of learning how to control the contents of our consciousness as well as how to get ourselves more consistently into the state of optimal experience known as Flow. Hope you enjoy!

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10 Big Ideas to Optimize Your Energy (Create Rhythms. Train Your Recovery. Flip the Switch.) 0

Dec 26, 2020

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Check out the module preview and download the free worksheets at: https://www.optimize.me/coach-module-iv-4/

Create Rhythms. Train Your Recovery. Flip the Switch.. With our AM and PM Bookends coming together, we’re ready to Optimize our Energy throughout the day. Too many of us go through our days constantly “on” and, as a result, feeling a sense of what we call “enervated anxiety” (a close relative of burnout and bleh). To help the cause, we’ll teach you how to create a deep sense of “Energized Tranquility” by systematically creating rhythms to our days that enable us to show up as our best selves more and more consistently throughout the day and over the years and decades ahead. (Boom!)

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My Top 3 WEIGHT LOSS Books of All Time (+ a Life-Changing Idea From Each!) (#6) 0

Nov 16, 2020

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Get the PhilosophersNotes on these great books and over 600 others by starting a Free 14-Day Optimize trial membership: https://www.optimize.me/trial/

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+1: The Optimize Food Rules | The Big 3 (+1!) (#1285) 0

Oct 11, 2020

One of my favorite parts about creating our Optimize Mastery Series is that it forced me to go to the next level of clarity on the most important aspects of our Optimize philosophy.

This was true from Day 1 of the program and I found it to be especially powerful with our Eating Fundamental (which is day 200-something!) in which I integrated the wisdom from dozens of books and our Optimal Nutrition 101 and Optimal Metabolism 101 classes into what I called our Optimize Food Rules.

Of course, join Optimize Coach and check out that session for the full download.

Today we’re going to take a quick look at our Big 3 (+1!) Optimize Food Rules.

Here we go…

Rule #1: Quit Drinking Your Sugar.

This is inspired by a number of great teachers (including Robert Lustig in Fat Chance and John Ratey in Go Wild) but Mark Hyman brought the point home powerfully as his #1 rec in Food Fix.

Note: If you’re currently drinking sodas or fruit juices or any liquid with sugar, this is arguably THE fastest and easiest way to take your nutrition to the next level—and, as a by-product, take huge steps forward in Optimizing your metabolism (“Hi, insulin!”) so you can move to your optimal weight.

(Note: I just had a flashback of the Science Says data we collected. One of the highlights was how many Optimizers now feel they can easily follow their nutritional philosophy and maintain their Optimal weight.) (Check out the sketch on it below.)

So…

Are YOU drinking your sugar? If so, STOP!! (Hah. Seriously.)

Note: Soda is obviously not a health food but…

Parents: Fruit juice is NOT a health food either.

Rule #2: Eat Real Food and Throw Out the Factory Food.

In the Mastery Series session, we discuss the fact that we want to get rid of three different types of Factory Food including:

Factory-made ultraprocessed carbage with ingredients you can’t pronounce, don’t have in your pantry and didn’t evolve to consume;
Factory-farmed animals for ethical, health and environmental reasons; and,
Factory fat including vegetable oils like soybean, safflower, corn, and canola oils—none of which existed pre-Industrial revolution and all of which disrupt our Omega 3:6 ratios and create inflammation. (Note: Socrates was all about the olive oil—that’s been around for over 5,000 years!)

Quick check in: How are you doing there?

Rule #3: Eating Sunsets (Aka: Give Yourself the Night Off!)

Let your glymph get to work by restricting your eating to a window that gives you AT LEAST 13 hours between your last meal and first meal. We explore some fascinating research on cancer, etc.

As you know if you’ve been following along, we have a last-input “digital sunset.”

I say we need a last-input “eating sunset”!!

In fact, science says: We want to eat AT LEAST two hours before we go to bed and target FOUR hours before we go to bed if we’re playing the Professional Optimizing game. (It’s crazy for me to see the resting heart rate and heart rate variability data on my Oura ring show me the difference when I play in too short of an eating window!)

So…

When was your last meal last night? When was your first meal Today? How many hours were there in between?

Let’s get to 13+ and know that if you have a hard time going that long between meals, it’s probably because we need to work on some metabolic flexibility issues. See Rules #1 and #2 for support there.

And, finally, my favorite Rule…

Rule +1: Eat Like Your Favorite Philosopher (who lived at least 300 years ago).

Perhaps the simplest, wisest advice is to simply eat like your great-great-great-great-great-great-grandparents ate before all the factories.

I like to tweak that a bit to have fun helping you channel your favorite philosopher or spiritual teacher—whether that’s Jesus or Mohammed or Moses or Buddha or Lao Tzu.

For me? It’s Epictetus.

Guess what? Our favorite old-school Philosophers didn’t (and couldn’t) drink their sugar because it didn’t exist. And all they could eat was non-factory produced food because factories didn’t exist yet. And they couldn’t eat all day every day because that wonderful invention we call the fridge didn’t exist.

There ya go.

The Optimize Food Rules in a nutshell.

Here’s to changing our lives (and our families’ lives) one bite at a time.

TODAY.

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+1: How to Be a Success | Wisdom from Two World-Class Coaches Named Phil (#1280) 0

Oct 6, 2020

In our last +1, we drew some Venn circles with my Yoda and had fun high fiving God by giving ALL we’ve got.

Today I want to chat about what we talked about at the VERY end of our time together on August 10th, 2020.

After recapping the importance of showing up moment to moment to moment to keep my Soul Force powered by Divine Energy, Phil said—almost in a mantra-kinda way:

“APPLY THIS!!!”

It was one of those goosebumpy kinda moments.

I wrote it down in huge letters on the third page of that day’s notes and then said, “YES!!”

Then I said, “It’s funny because tomorrow morning I’m hitting the studio to film the very last session for our Mastery Series for our Coach program. It’s Module VII but we also call it Module Infinity (as in: Repeat this forever!). It’s called Optimus You: Practicing Your Philosophy. The whole point of that class? We need to APPLY THIS WISDOM to our lives TODAY!!”

So, I told him, “I’m DEFINITELY going to share our chat as I make the point.”

Then, he said, “I love you son. I’m proud of you.”

To which I replied, “I love you father. I appreciate you.”

(As we’ve discussed, Phil is my spiritual Godfather. I’m his spiritual son. We end nearly every one of our chats with that. Enter: Pure joy.)

As I reflected on his mantra, “APPLY THIS!!” I felt an even deeper commitment to making him proud and serving you and my family as profoundly as I can.

That was 5:50 PM Central Time.

I had 10 minutes to go before I transitioned to Deep Love time and gave Alexandra some time for herself while I enjoyed my PM session of 1-on-2 time with the kids.

Now, I don’t do non-essential technology inputs these days as I’ve -1 to +1-ed it for the +3 win (which is one of the reasons I’m crushing it). So, I hopped on our PEMF machine and plugged in the NanoVi thing to recover while meditating.

At 6:00, I headed out of the office. The house was quiet. (Which, if you have kids, you know is VERY unusual. lol)

Hmmm…

The car wasn’t there. Alexandra must have taken the kids out.

So…

I might have dashed back to the office, hopped back on the PEMF/re-plugged in the NanoVi and had a little dessert watching some more of Netflix’s great documentary on Michael Jordan and his Bulls called The Last Dance. (Highly recommend it.)

Now…

At this point, I’m on Episode V. The Bulls have just won their first championship. They’re going for their second.

I wait for the show to load. It takes a second or three as I’m on satellite internet here in the country—which always gives me a moment to reflect on the fact that this whole thing we call the internet (and everything else in modern life) is an absolute miracle.

Internal dialogue: “Thank you, God, for blessing me with the gift of so many awesome things.”

Then…

It loads.

I’m TEN SECONDS in. Phil Jackson, one of the greatest Coaches in history (who won 6 titles with the Bulls then another 5 with the Lakers), comes on.

You know what he says?

He says, and I quote: “You’re only a success in the MOMENT you perform a successful act. You have to do it again.”

Did he just say what I think he said? I hit the little rewind 10 seconds thing to watch it again.

Yep.

“You’re only a success in the MOMENT you perform a successful act. You have to do it again.”

I rewind it again and go get my pad of paper to write that down because I KNEW I’d be kicking off my final Mastery Series session with wisdom from two world-class Coaches named Phil.

Note: Phil Jackson has his 11 championships. Phil Stutz and his clients (who tend to be Hollywood actors and writers and directors and executives) have WAY more than 11 Oscars.

So, when two Coaches named Phil say the same thing back-to-back like that, I take it as a Divine wink from the Universe.

And, well, that’s Today’s +1.

One more time: “You’re only a success in the MOMENT you perform a successful act. You have to do it again.”

All the stuff we chat about that REALLY resonates?

APPLY THIS!!!

When?

As always…

TODAY.

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PNTV: Can't Hurt Me by David Goggins (#416) 0

Oct 2, 2020

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Here are 5 of my favorite Big Ideas from Can’t Hurt Me by David Goggins. Hope you enjoy!

David Goggins is a former Navy SEAL (and Army Ranger) who used to hold a Guinness World Record for completing 4,030 pull-ups in 17 hours. These days he’s setting records as an ultra-endurance athlete. But he wasn’t always Mr. Superhero. In this great autobiographical self-help book, David walks us through his transformation from being a 297-pound exterminator to a “Who IS this guy?!” superhero. If you’re into SUPER (!!!) intense demonstrations of how to conquer ourselves to do the seemingly impossible (and don’t mind a stream of f-bombs—lol) then I think you’ll love this book as much as I did. Big Ideas we explore include: The Accountability Mirror, bringing your best (when you feel the worst), hero callouses (let failures toughen you up!), the process (how to go from running 1/4 of a mile to 200+ nonstop), and bursting from the inside out (learn to endure!).

Get Can’t Hurt Me on Amazon: https://www.amazon.com/Cant-Hurt-Me-Master-Your/dp/1544512287/

Learn more about David Goggins: https://www.optimize.me/authors/david-goggins/

► RELATED RESOURCES:
Big Idea 1: THE ONE WARRIOR
- PN: Staring Down the Wolf by Mark Divine → https://www.optimize.me/philosophers-notes/staring-down-the-wolf-mark-divine/
- PN: Discipline Equals Freedom by Jocko Willink → https://www.optimize.me/philosophers-notes/discipline-equals-freedom-jocko-willink/
- PN: Fearless by Eric Blehm → https://www.optimize.me/philosophers-notes/fearless-eric-blehm/
- Abraham Maslow → https://www.optimize.me/authors/abraham-maslow/
- "[Maslow] once asked his class, ‘Which of you believe you will achieve greatness?’ When they stared at him blankly, he asked, ‘If not you, who then?’” - Colin Wilson →https://www.optimize.me/quotes/colin-wilson/1536171-maslow-once-asked-his-class-which-of-you-believe-you/
- PNTV: The Healthy Deviant by Pilar Gerasimo → https://www.optimize.me/philosophers-notes/the-healthy-deviant-pilar-gerasimo/
- Thich Nhat Hanh → https://www.optimize.me/authors/thich-nhat-hanh/

Big Idea 2: THE ACCOUNTABILITY MIRROR
- +1: Targeted Thinking | What Do You Want + Now What Needs to Be Done? (#1267) → https://www.optimize.me/plus-one/targeted-thinking/
- +1: Neutral Thinking | vs. Positive and Negative Thinking (#1259) → https://www.optimize.me/plus-one/neutral-thinking/
- +1: WHtR ← Waist to Height Ratio | How’s Yours? (<.5 Here We Come!) (#1024) → https://www.optimize.me/plus-one/whtr-waist-to-height-ratio/
- +1: Stoic Spas | Are More Like Hospitals (Check Yourself In Yet?) (#379) → https://www.optimize.me/plus-one/stoic-spas/
- PNTV: It Takes What It Takes by Trevor Moawad (#394) → https://www.youtube.com/watch?v=-88d6BM8Fb0

Big Idea 3: WORST → BEST
- PNTV: Sea Stories by Admiral William H. McRaven (#407) → https://www.youtube.com/watch?v=_s_fiyKInu0
- +1: When You’re Neck Deep in Mud | Sing! (#1204) → https://www.optimize.me/plus-one/when-youre-neck-deep-in-mud/
- +1: Emotional Stamina | What to Do When You’re Having a Rough Day (#28) → https://www.optimize.me/plus-one/emotional-stamina/
- Navy SEAL Cookie Jars | David Goggins on Becoming Superman (#661) → https://www.optimize.me/plus-one/navy-seal-cookie-jars/
- PNTV: Future Visions by Abraham Maslow → https://www.youtube.com/watch?v=Ncur6rCM2-0

Big Idea 4: THE PROCESS
- +1: Your Infinite Potential | And Where to Find It (#4) → https://www.optimize.me/plus-one/your-infinite-potential/
- +1: The Goggins Process | Your Job: Push Past Your Normal Stopping Point (#662) → https://www.optimize.me/plus-one/the-goggins-process/
- PN: Everything is Figureoutable by Marie Forleo → https://www.optimize.me/philosophers-notes/everything-is-figureoutable-marie-forleo/

Big Idea 5: BURSTING → BURNING
- +1: The Good Life | vs. The Good Mood (#1126) → https://www.optimize.me/plus-one/the-good-life/
- "What is to give light must endure burning.” - Viktor Frankl → https://www.optimize.me/quotes/viktor-frankl/21801-what-is-to-give-light-must-endure-burnin/

► FREE 14-DAY TRIAL:
Get the PhilosophersNote on The World According to Mister Rogers 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/

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#1: Optimize Press + Buy 1, Get 1 + (#57) 0

Sep 30, 2020

Quick creative update Today. Good times at Optimize!

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#1: Tour: Outdoor office: "Before" view (#53) 0

Sep 26, 2020

Weekend edition: Today we take a quick trip to the back of the property for a "Before" look at what (Deo Volente) will soon be an awesome outdoor office. Fun. :)

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#1: Drucker + Pressfield on creativity (aka showing up & doing the work) (#49) 0

Sep 22, 2020

Afternoon edition of our #1 post 6 hours of DEEP Work on the Handbook. We chat about some creative systems and do the quick Oura review.

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+1: Want to Be the Best? | Godin Says: You Really Can’t Try to Do Everything (#1265) 0

Sep 21, 2020

In our last +1, we got our inner Freak on as we spent some time with Dav!d Rendall and learned to embrace constraints as we reminded ourselves to approach this whole game of life as Optimalists rather than Perfectionists—using our ideals as GUIDING STARS not distant shores.

We explored the value of constraints on a high level.

I promised to talk about the idea in a little more detail in terms of choosing what we want to do with our lives AND in the day-to-day of actually making things happen.

So…

Dav!d kicks off the chapter on the power of limiting our options with a quote from Seth Godin who tells us: “You really can’t try to do everything, especially if you intend to be the best in the world.”

Amen.

And, as I read this chapter I thought of chats I had back in the day with Steve Chandler when he and I worked 1-on-1.

He loved Alan Watts’s wisdom that tennis is more fun with a court (constraints!) and Igor Stravinsky’s wisdom that “The more constraints one imposes, the more one frees oneself. And the arbitrariness of the constraint serves only to obtain precision in the execution.”

As I searched the ol’ database of 600+ Notes on my Mac to find that Stravinsky quote, I found this parallel wisdom from Austin Kleon’s Steal Like an Artist.

He tells us: “In this age of information abundance and overload, those who get ahead will be the folks who figure out what to leave out, so they can concentrate on what’s really important to them. Nothing is more paralyzing than the idea of limitless possibilities.

The idea that you can do anything is absolutely terrifying. The way to get over creative block is to simply place some constraints on yourself. It seems contradictory, but when it comes to creative work, limitations mean freedom... The right constraints can lead to your very best work. My favorite example? Dr. Seuss wrote The Cat in the Hat with only 236 different words, so his editor bet him he couldn’t write a book with only 50 different words. Dr. Seuss came back and won the bet with Green Eggs and Ham, one of the bestselling children’s books of all time.”

(btw: As I reread that, I thought of our Note on the brilliant biography Dr. Seuss and Mr. Geisel where we talk about those exact same constraints. Check it out!)

As I chat about in our Notes on Steal Like an Artist, I LOVE constraints.

They are my friend (when I remember them).

Obvious constraints I use creatively include: Each PhilosophersNote is SIX pages long. Not 3 or 8 or 12 or... SIX.

The +1s are short and sweet not crazy long. (Except for the rare +11. lol)

The Optimal Living 101 classes and Mastery Series sessions? They’re each 10 Ideas and around an hour. Not 3 or 7 or 14 or 22. TEN! (Hah.)

Today’s +1.

Back to YOU.

What limitations can you impose on yourself?

How can you CONSTRAIN your options more so you can enjoy your life more?

Remember the Paradox of Choice. And The Illusion of Choice.

Simplify. Go all in. On being your best.

TODAY.

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+1: The Flat Tire | And the Ultimate Question: What Do You Want? (#1261) 0

Sep 17, 2020

In our last couple +1s, we’ve been chatting about Trevor Moawad’s wisdom on what he calls “neutral thinking.”

We started by hanging out with Russell Wilson en route to winning a Super Bowl. Then we visited the Johnson Ranch to discuss my relationship with our new chickens and their poop.

(Yes, I can’t get enough of those emojis…)

So…

The morning after that chat I had with Emerson about how to approach the chicken situation either negatively, positively, or neutrally, we were doing our family workout—which currently features me chasing the kids on their bikes as we have fun going around the 1/2-mile Trail-loop we created around our property.

Only…

This morning, Emerson’s bike had a flat tire.

He immediately started crying—super bummed he wouldn’t be able to ride his epic lime green (lol) bike around the Trail as planned.

So…

I cruised over and said, “Buddy! Your tire’s flat. That’s a bummer. I get it. And.. Remember that chat we had last night about neutral thinking?”

Emerson: “Yah.”

Me: “Well…. Let’s get neutral! WHAT DO YOU WANT?”

He said, “To ride my bike.”

I said, “Exactly. So what can we do to make that happen?”

He said, “Get the bike pump and fill up the tire.”

I said, “Exactly.”

We cruised into the barn, found it. Pumped up the tire. The air surprisingly held.

<- Boom. Done.

Tire was filled. He was off to the Trail races.

And, that’s Today’s +1.

Got any metaphorical flat tires in your life?

(Echo: Of course you do. You’re human!)

How are you reacting?

Negatively? Positively? Neutrally?

Back to Trevor: “That’s neutral. Staying in the moment, giving each moment its own history, and reacting to events as they unfold. It takes away emotion and replaces it with behaviors. Instead of asking, ‘How do I feel?’ you should be asking yourself, ‘What do I do?’”

You can develop these skills if you’re willing to let go of a few things. Negative, cynical thinking doesn’t make you more realistic. It just makes you negative and cynical. Biased thinking doesn’t help you either. You need to steer clear of your feelings and make an honest assessment of each situation you face. Don’t worry about what you feel. Rely on what you know.”

Back to you.

NEUTRAL thinking.

It works.

Try it.

TODAY.

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+1: Your Stinkin’ Thinkin’ | Chickens, Poop, and Neutral Thinking (#1260) 0

Sep 16, 2020

In our last +1, we spent some more time with Trevor Moawad and explored some more wisdom from his great book, It Takes What It Takes.

As you may recall, we chatted about neutral thinking.

As Trevor says: “No matter where I work, the same truth keeps emerging. Neutral thinking is the key to unlocking a set of behaviors that can turn also-rans into champions and champions into legends.”

Today I want to bring that wisdom to life with a little personal example from the Johnson Ranch here outside Austin.

So…

As I was reading the book, I took a break and explained this idea to Emerson.

Here’s the example I used: Our chickens. And their poop.

Quick context: As we’ve discussed, we just moved to the country. We got some chickens because we thought they’d be awesome. They are. The kids love them, etc.

And...

Those gals (and guy) sure know how to poop! And, they seem to especially love to do their work under our beautiful back patio where I often meditate in the morning as the sun’s rising.

Let’s just say that the meditation scene is slightly less idyllic with the chicken poop wafting up. (Hah.)

So…

Back to the book.

I told Emerson that the guy who wrote the book had a dad who was really into all this stuff and taught him a bunch when he was a kid. I smiled and rubbed his awesome little head as I imagined what HE might have to say in a few decades.

Then we talked about the difference between negative thinking, positive thinking and neutral thinking.

I gave him an example of my own negative thinking as it related to those chickens and their poop. (Note: That’s always one of the best ways to deliver a message. Start with our own shortcomings—don’t start with someone else’s!)

My negative thinking went something like this: “Those chickens!!! Their poop STINKS!! Why do they need to hang out under the porch and then poop where they hang out? I think we might want to find them a new home.”

(He might have heard me say something along those lines more than once in my less-enlightened moments, so the example was quickly understood. lol)

Then I told him that the “positive” thinking would go something like this: “It’s not so bad and the chickens are so great.”

He immediately knew that that simply wasn’t honest and true and wouldn’t be the optimal approach.

Then I told him that neither of those approaches was as effective as NEUTRAL thinking.

Neutral thinking would go something like this: “The chickens are pooping under the patio. It stinks. The kids love them and we need a better solution. So, let’s limit their access to that location and figure out a poop control protocol. Next step: Order some chicken wire for the bottom of the patio and install it.”

<- Boom. Done.

Emerson got it immediately.

And, he still has his chickens.

Today’s +1.

Got any chicken poop in your life?

If you feel so inspired, let’s run it through a quick analysis.

What’s the negative thinking you might be running on it?

How about the positive thinking?

And what about the neutral thinking?

All of which leads us back to Trevor’s dad. You know what he taught him as a kid?

To get rid of the “stinkin’ thinkin’.”

Let’s do that.

TODAY.

(And, please wish me luck with the chickens. lol)

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+1: The Jonah Complex | Quit Running from Your Destiny (#1255) 0

Sep 11, 2020

Scott Barry Kaufman is one of the world’s leading positive psychologists.

We featured one of his earlier books called Wired to Create. So, when a bunch of our Optimizers recommended his new book called Transcend I was eager to get it. (Thank you!! Keep ‘em coming, please!)

It’s FANTASTIC.

In short, it’s an update on Abraham Maslow’s thinking—moving us beyond self-actualizing into the ULTIMATE realm of “transcending” ourselves in service to the world. Or, as Scott puts it in the sub-title to the book: “The New Science of Self-Actualization.”

It’s an important, wise book. If you’re into the science of Optimizing and Actualizing, I think you’ll love it as much as I did. Check out the Notes, get it, etc.

So…

I imagine we’ll talk about a number of Big Ideas from that book. Today I want to chat about one in particular.

Have you ever heard of “The Jonah Complex”? I hadn’t before Scott introduced me to it.

We meet Jonah in the Old Testament. God has big plans for him.

But…

Jonah isn’t such a big fan of those big plans.

So…

He tries to hide from God and avoid his destiny.

Of course, important detail to the story: You can’t hide from God. (Hah!)

So, eventually, Jonah accepts his fate and does what he’s here’s to do.

Scott talks about this in a chapter on “Self-Esteem” in which he walks us through a nuanced discussion about what healthy ambition (and pride) looks like vis-a-vis the less healthy expression of ambition and pride that shows up in what psychologists call "vulnerable” and “grandiose narcissism.”

We’ll save that important, nuanced discussion for another time.

For now, here’s how Scott frames it in Transcend: “Maslow argued that in order to avoid punishment from society, the person ‘becomes humble, ingratiating, appeasing, even masochistic. In short, due to fear of punishment for being superior, she becomes inferior and throws away some of her possibilities for humanness. For the sake of safety and security, she cripples and stunts herself. . . . That is, she is evading the task for which she was born, so to speak. She is evading her destiny.’ Maslow refers to this as the ‘Jonah Complex,’ a phenomenon described by the historian Frank Manuel. This phrase is based on the biblical tale of Jonah who, out of fear, tries to run from God’s prophecy, but he can find no place to hide. Finally, accepting his fate, he does what he is called to do.”

He continues by saying: “So let me state this as clearly as possible: you may not be entitled to shine, but you have a right to shine, because you are a worthy human being. Changing your self-limiting narratives about your worthiness, asserting needs in a healthy way, overcoming your avoidance of fearful experiences, and taking responsibility for your behaviors—these actions strengthen and stabilize the vulnerable self. The great irony is that the less you focus on whether you are worthy and competent, and take that as a given, the greater the chances you will consistently accept your inherent worth.”

That’s Today’s +1.

Are you being called by God or whatever you call that power that’s bigger than you?

If yes, are you answering the call?

If not, are you quieting down long enough to hear that quiet voice?

As you’ve probably picked up by now, I believe we are ALL being called to shine.

So…

Let’s humbly yet powerfully answer that call as we overcome our avoidance of fearful experiences, take responsibility for our behaviors and take it as a given that we are worthy.

Then go give our families, communities, and the world all we’ve got.

When?

How about TODAY.

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PNTV: The Stoic Challenge by William B. Irvine (#399) 0

Sep 9, 2020

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Here are 5 of my favorite Big Ideas from The Stoic Challenge by William B. Irvine. Hope you enjoy!

William B. Irvine is a professor of philosophy at Wright State University. He’s also a fantastic (and prolific) writer. And… Unlike many of his academic, professor-of-philosophy peers, he is a practicing Stoic philosopher. In the words of Donald Robertson (another Stoic author and practitioner; see The Philosophy of Cognitive Behavioral Therapy), he is both a librarian AND a warrior of the mind. We featured another one of Professor Irvine’s great books on Stoicism called A Guide to the Good Life. I enjoyed that one quite a bit but I REALLY (!) enjoyed this one. Like, jumbo loved it. In fact, I’m going to put this one right at the top of our growing collection of books on Stoicism—along with the must-read classics by Aurelius (Meditations), Seneca (Letters from a Stoic, On the Shortness of Life), and Epictetus (Discourses, Enchiridion) plus the modern classics like Ryan Holiday’s The Obstacle Is the Way and The Daily Stoic. If you’re looking for “A Philosopher’s Guide to Becoming Tougher, Calmer, and More Resilient,” I think you’ll enjoy it as much as I did. I HIGHLY recommend it.

Get The Stoic Challenge on Amazon: https://www.amazon.com/Stoic-Challenge-Philosophers-Becoming-Resilient/dp/0393652491

Learn more about William B. Irvine: https://www.optimize.me/authors/william-b-irvine/

► RELATED RESOURCES:
Big Idea 1: SETBACK EXEMPLARS
- PN: A Guide to the Good Life by William B. Irvine → https://www.optimize.me/philosophers-notes/a-guide-to-the-good-life-william-irvine/
- +1: Warriors vs. Librarians | Let’s Not Just Catalogue these +1s, Let’s LIVE Them (#66) → https://www.optimize.me/plus-one/warriors-vs-librarians/
- PN: How to Think Like a Roman Emperor by Donald Robertson → https://www.optimize.me/philosophers-notes/how-to-think-like-a-roman-emperor-donald-robertson/
- +1: Self-Efficacy | The Science of Confidence (#111) → https://www.optimize.me/plus-one/self-efficacy/
- +1: What’s Your Excuse? | RISE UP! with Spartan Hero Kacey McCallister (#979) → https://www.optimize.me/plus-one/whats-your-excuse/

Big Idea 2: ANTIFRAGILITY
- Antifragile 101 | How to Use Everything to Fuel Your Heroic Growth → https://www.optimize.me/antifragility/
- +1: Antifragile | vs. Resilient vs. Fragile (#10) → https://www.optimize.me/plus-one/antifragile/
- +1: OMMS | The Hero’s Mantra (#41) → https://www.optimize.me/plus-one/omms/
- +1: The 1, 2, 3 of Antifragility | How to Operationalize OMMS (#1108) → https://www.optimize.me/plus-one/the-1-2-3-of-antifragility/
- +1: Styrofoam Weights | And Your Optimize Gym™ Membership (#407) → https://www.optimize.me/plus-one/styrofoam-weights/
- PN: The Obstacle is the Way by Ryan Holiday → https://www.optimize.me/philosophers-notes/the-obstacle-is-the-way-ryan-holiday/

Big Idea 3: THE TEST
- #1: "Thank you, Stoic gods! Appreciate the chance to practice my Philosophy!" (#36) → https://www.youtube.com/watch?v=6QywG42MXtY
- +1: Threat vs. Challenge | How to You Respond to Life’s Stressors? (It Matters!) (#336) → https://www.optimize.me/plus-one/threat-vs-challenge/
Big Idea 4: NEGATIVE VISUALIZATION
- +1: Stoic Negative Visualization | A Practice in the Ancient Art of Stoic Joy (#851) → https://www.optimize.me/plus-one/stoic-negative-visualization/
- +1: Memento Mori | Want to Live? Remember Death (#209) → https://www.optimize.me/plus-one/memento-mori/
- +1: Gratitude | Science Says: It Works! (#24) → https://www.optimize.me/plus-one/gratitude/
- +1: The #1 Obstacle to Gratitude | And Its Remedy (#1071) →
- +1: Science Says: Gratitude Works | Some EYE-POPPING Stats (#1068) → https://www.optimize.me/plus-one/the-1-obstacle-to-gratitude/
- +1: Taking Things FOR GRANTED vs. AS GRANTED | Let’s Choose Wisely (#1070) → https://www.optimize.me/plus-one/taking-things-for-granted-vs-as-granted/

Big Idea 5: LAZY BILL
- +1: Demons vs. Daimons | What to Feed Them (#919) → https://www.optimize.me/plus-one/demons-vs-daimons/
- +1: +1 or -1 = Destiny Math | What Must YOU be? (#1) → https://www.optimize.me/plus-one/destiny-math/

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+1: The 100,000 Game | Join Me? (#1250) 0

Sep 6, 2020

Not too long ago, I mentioned the virtual Optimize Local Zoom group I joined.

It was such an epic hangout.

I’m still beaming from the download of Love (and Wisdom + Self-Mastery + Courage + …).

Seriously. It VERY MUCH reminded me of the graduation weekend where I got to hang out with 500+ of our inaugural Optimize Coaches—which will always be a highlight of my life.

There’s just something magical about getting together with people who share your values and are playing the same game with the same intense commitment to play it well.

And, of course, as we’ve discussed many (!) times, the fastest way to Optimize your life ISN’T the Wisdom side of things per se. It’s the COMMUNITY side of things. Join a Community with super-high standards and BOOM!—the best you is more likely to join the party.

With COVID-19 taking over the world and creating the need for social distancing, we’ve pressed pause on our offline Optimize Local initiative. But… And I have goosebumps as I type this, we WILL be leaning back into that when the time is right. (I still can’t believe we had Optimizers from over 75 countries and 750 cities around the world who raised their hands to get involved.)

For now, you can join one of those virtual Optimize Zoom meetups by cruising over here.

But…

That’s not quite the point of this +1.

Today I want to chat about one of the little things that came up in our chat.

One of our beloved Coaches shared how her fundamentals slipped a bit when COVID hit and she felt it. Then her Optimize Buddy challenged her to get her step count back up. So, she re-started her morning walk-hikes. And it changed her life.

Then she wound up walking more and more and pretty soon she was, in her Optimize Buddy’s words, kicking his butt—and he loved it!

I can’t remember the exact number of steps she said she was getting but I do remember the fact that she shared a WEEKLY stat. I was struck by the fact that you could have fun measuring your steps by both the DAY and the WEEK.

Of course, it’s obvious when I type that out but I always thought of my 10,000+ steps per day and never really thought about it on a weekly basis other than looking at the average daily count over the last week that my Suunto watch shares with me.

So…

10,000 is our “go crush this!” target for our Coaches—which of course, is 70,000 steps/week.

But, what’s a target a little beyond that?

I thought: 100,000 steps per week would be a pretty cool goal.

Then I wondered: What’s 100,000 divided by 7?

Answer: 14,285.7

Suunto tells me that my current 7-day average number of steps is 18,794—which is a) pretty ridiculous (lol) and b) a reflection of just how much I love walking on our new Trail multiple times per day—it’s the PERFECT oscillating reboot.

So…

100,000.

Isn’t that a beautiful, round number?

Wanna go to the next level with your step count and movement throughout the day and join me?!

No pressure (seriously) as I know we all have different constraints in our realities and different things that fire us up.

AND…

Let’s remember this wisdom from Kelly McGonigal’s The Joy of Movement and make sure we’re on the right side of these stats:

“In the United States, daily physical activity—as captured by an accelerometer—is correlated with a sense of purpose in life. Real-time tracking also shows that people are happier during moments when they are physically active than when they are sedentary. And on days when people are more active than their usual, they report greater satisfaction with their lives.

Other experiments in the U.S. and UK have forced moderately active adults to become sedentary for a period of time, only to watch their well-being wither. Regular exercisers who replace physical activity with a sedentary activity for two weeks become more anxious, tired, and hostile. When adults are randomly assigned to reduce their daily step count, 88 percent become more depressed. Within one week of becoming more sedentary, they report a 31 percent decline in life satisfaction. The average daily step count required to induce feelings of anxiety and depression and decrease satisfaction with life is 5,649. The typical American takes 4,774 steps per day. Across the globe, the average is 4,961.”

Here’s to the Wisdom of knowing that movement matters and the Self-Mastery to go out and practice our philosophy when it matters most…

TODAY.

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#1: The ABC’s of Intimacy (Alexandra’s cameo + Date night + Weekly planning +) (#34) 0

Sep 6, 2020

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+1: Junk Food’s Junk Science (#1245) 0

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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+1: #1240 What’s Worse Than “Sinning”? 0

Aug 27, 2020

After drafting that last +1, I hit my 90-minute mark for my second Deep Work Time Block of the day, which, of course, triggered one of my keystone algorithms.

“After 90-minutes of Deep Work, I take a 15-20 minute break.”

So…

I grabbed a little bite to eat and went on a short walk around our property. As I was walking, I contemplated the whole idea of “sin” and missing the mark in our lives.

Joseph Campbell (who was also raised Catholic) came to mind. I just love his wisdom on the subject. We featured it in a +1 called “Father, Bless Me.”

As you may recall, Campbell tells us: “Ramakrishna once said that if all you think of are your sins, then you are a sinner. And when I read that, I thought of my boyhood, going to confession on Saturdays, meditating on all the little sins that I had committed during the week. Now I think one should go and say, ‘Bless me, Father, for I have been great, these are the good things I have done this week.’ Identify your notion of yourself with the positive, rather than with the negative.”

That’s awesome.

Then, my thoughts were interrupted as a deer bounded away from me. She (or was it he?) paused about 50 feet away, stared at me as I stared back for an extended moment. Then she continued on her way.

That’s awesome.

Then my mind floated to Nathaniel Branden.

I couldn’t remember the precise details of his thoughts on the subject, but I remembered the essence. I remembered he once said something about the fact that there’s something worse than "sinning” or missing the target.

You know what that might be?

…

What’s your guess? What’s WORSE than missing the mark?

…

I remember that he said NOT HAVING high standards in the first place was, arguably, considerably WORSE than having them but failing to meet them.

I reflected on that, finished my walk and came straight to my computer for a quick search to find the precise words he used and to create this +1.

Enter: Mac search: “Nathaniel Branden.”

Result: A couple Notes: The Art of Living Consciously and The Six Pillars of Self-Esteem.

I opened The Art of Living Consciously first. That’s an AWESOME book and Note but nope. Not there.

So, I opened The Six Pillars of Self-Esteem.

Aha!! There it is.

It’s the sixth and final pillar: Integrity.

Here’s how Nathaniel puts it: “Integrity is the integration of ideals, convictions, standards, beliefs—and behavior. When our behavior is congruent with our professed values, when ideals and practice match up, we have integrity.

Observe that before the issue of integrity can even be raised we need principles of behavior—moral convictions about what is and is not appropriate—judgments about right and wrong action. If we do not yet hold standards, we are on too low a developmental rung even to be accused of hypocrisy. In such a case, our problems are too severe to be described merely as lack of integrity.”

Yep.

That’s exactly right.

And…

That’s Today’s +1.

Are YOU living in integrity with your ideals, convictions, standards, and beliefs?

And…

Remember: That presupposes we HAVE a clear sense of standards.

So…

What are yours?

Let’s know them. And, let’s live them.

As we solidify our intense trust in ourselves by getting better and better at hitting the mark.

TODAY.

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+1: #1235 Meet My New Favorite Bird 0

Aug 22, 2020

As we’ve discussed countless times, I start my days with at least a minute or three of journaling.

These days it’s a super-quick sketch of our Optimize Virtue Compass then a quick trip through the Big 3 x 2 +1.

So…

The other day I sat down to begin my Deep Work session with the quick sketch of our compass.

And…

You know what I saw right after I wrote down the four cardinal virtues of Wisdom + Self-Mastery + Courage + Love?

A cardinal.

Hah!

I kid you not.

I’m sitting there at my desk in my new outdoor office and glance up from my journaling (right after writing those cardinal virtues!) to see a beautiful red cardinal perch itself on the limb of a tree a couple dozen feet away.

And, I thought to myself: Thank you, Optimizing gods.

Then it became official.

I now have a new favorite bird: The cardinal.

Which, of course, led me to Google.

Google: “Why are cardinals the bird called cardinals?” (Slightly awkward phrasing but it got the job done. Thank you, Google.)

Enter, our first result: “Northern cardinals are named for the males' brilliant red plumage, which reminded European settlers of the rich red vestments of Catholic cardinals in the church hierarchy. The bird's crest is also reminiscent of the headgear of some higher religious officials.”

Fascinating.

Then it was time for a trip to our friendly dictionary for Today’s etymological lesson.

The Dictionary tells us that the noun form of cardinal can refer to either our friendly bird or Catholic dignitaries.

The adjective form means “of the greatest importance; fundamental.” As in: “The four cardinal virtues are worth journaling every morning to remind ourselves of the game we’re playing and how to play it well."

Now for the ancient origins of the word.

Let’s see…

Here it is: Back in the day when Latin was all the rage, the word cardo (from which we get cardinal) meant “hinge.” As in, the hinge of a door.

Makes sense.

Those cardinal virtues?

They’re the hinges on which the door to our Optimus-best self opens.

Let’s push that door open.

TODAY.

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+1: #1230 The Magic Spot in Our Mouths 0

Aug 17, 2020

In our last +1, we Optimized our oral posture.

Bet you didn’t think we’d be talking about that when you signed up for Optimize! (Hah.)

I know I didn’t but here we are!

Recall: We want to turn our S-shaped bodies into a J-shape and then close our lips and gently place our tongues up toward the front of the roof of our mouths.

As it turns out, my favorite breathing expert, Patrick McKeown, wrote an awesome kid’s book in which he gives us a name for that spot.

He calls it “The Magic Spot.”

So…

Teaching ourselves AND our kids how to breathe properly is SUPER important. (As in: WAY more important than we may realize.)

Patrick’s book is called Always Breathe Correctly. I highly recommend it.

The book features a wizard who teaches kids how to breathe.

Of course, he teaches us that the nose is for breathing and the mouth is for eating while teaching us to breathe gently into our bellies, etc.

And…

He teaches us how to find that “Magic Spot”— with our tongues gently touching the area on the roof of our mouth right before our front teeth. When we hit that spot, we automagically close our lips and breathe through our nose.

Which is why if I ever see Emerson with a gaping mouth, I’ll say, “Magic spot, buddy!”

He’ll immediately smile, close his lips, and proudly breathe through his nose as I give him a thumbs up and a quick sign-language “Love you, buddy!”

So…

As you go through the day Today, if you ever happen to find yourself with a mouth gaping open and air going in through the wrong hole, perhaps you can playfully hear me say to you:

“Magic spot, buddy!”

Then we’ll smile together and celebrate our little win as we get our shine on.

Together.

One breath at a time.

TODAY.

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+1: #1220 Peak Performance You 0

Aug 7, 2020

In our last +1, we got an inspiring (Hoosiers-inspired) pep talk from Admiral McRaven right before engaging in our next most important mission.

I mentioned the fact that I had a chat with an Olympic swim coach shortly after reading that passage from McRaven. He and I chatted about that wisdom in the context of measuring the length of the pool, the number of inches the starting block is off the water. Etc. Etc.

We also talked about flipping the switch and striking an Amy Cuddy-inspired power pose—which can literally change our underlying physiology by increasing our testosterone and decreasing our cortisol while priming us to give the world all we’ve got.

Then I referenced a passage from Cuddy’s great book Presence in which she actually talks about an Olympic swim coach who used that very technique.

Here’s the passage: “In the first month after my TED talk posted, I heard from an Olympic swimming coach who explained how he’d been using a power posing-type strategy—with great success—for years: encouraging some of his swimmers, beginning on the morning of the race, to physically behave as if they’d won their events. Swimmers, as he pointed out, are notorious for their use of dominant body language in the moments before races, not only to signal their power to their competitors but also to loosen their muscles and pump themselves up. Sometimes they will literally pound their chests, like gorillas. But the approach this coach used—encouraging swimmers to adopt ‘alpha’ nonverbal postures from the minute they wake up on race days—was most helpful to swimmers who’d been thrown off by a poor performance or who were feeling a wave of insecurity and self-doubt.”

I love that.

Imagine a swimmer on the morning of her event acting as if she’d already won (and getting the benefit of all that extra power).

As Cuddy tells us: We need to fake it until we become it. Not to manipulate others and gain power over them but to slightly trick ourselves for the moment so we can gain personal power to express the best, boldest, most authentic version of ourselves.

Love it. Let’s do it. Pom poms. Rah rah. Etc.

And…

I say: Why limit it to the day of a swimming event?

How does the best, boldest, most authentic version of you think and breathe and walk and talk?

Let’s bring that wonderfully bold version of ourselves to our lives all day ever day.

Especially: TODAY!

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#1: Want to tap into your Soul Force SUPERPOWERS? Here’s how. (Hint: FOCUS!) (#3) 0

Aug 6, 2020

This morning I prepared for my film session on Focusing for our Mastery Series that is the core part of our 300-day Optimize Coach program. Here’s a super-quick look at some core ideas from that class. Hope you find it helpful!!! Here’s to having an awesome day, one FOCUSED (!) moment at a time!!

Remember: Soul Force = T x (E x F x W.I.N.)^C

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+1: #1215 The (Neuro) Trail 0

Aug 2, 2020

A couple +1s ago we spent some time pulling some weeds together as we created some new habits.

How?

By STARTING SMALL and MAKING IT EASY!

(Am I repeating myself AND yelling?! Lol. Yes and Yes.)

Today I want to spend a little more time on our new property. We’re going to talk about my new weed whacker and the little running Trail Emerson and I created.

First, a confession.

I’d never used a weed whacker before we arrived at our new place out here in the country. (Note: I did mow the lawn (and our elderly neighbor’s lawn) every weekend growing up but I never got promoted to the weed whacker.)

And…

Just so you know: I’ve spent more time at Home Depot over the last few weeks than I had in my entire life. (Hah.) It’s been awesome.

New Identity: Rancher Bri!

Yeehah!

So…

One of the first things I did after we arrived?

I created a little running Trail around the perimeter of our property. It’s a heavenly little loop that just so happens to be almost exactly a third of a mile. (Of course, I think in threes so running a mile was a good opportunity to think of The Big 3.)

Then Nama visited and suggested we create another part of the Trail at the other side of the property. I mapped it out and saw how it would perfectly connect with our existing loop. Then, after a nice day of Deep Work, I put on my Rancher Bri outfit and got to work.

And that’s when I started thinking about neuroplasticity.

Quick context: After going through my fair share of weed-whacker re-charges (and re-strings), I’m becoming a little more adept at this whole Trail-creation process.

What I learned is that it’s best to start with a simple little narrow strip that’s about a weed-whacker wide to kinda draw a basic directional line of where you want the Trail to go.

Once I get that, I go a little wider.

Then I go a little wider.

Then I’ll rake it out to see what I missed.

Then I go back over it and make it just the right width.

And, of course, I’m trimming some branches back that might be hanging in the way and all that jazz as I go.

Then…

Voila.

We have a v1 Trail.

Then, the more we go down that path, the more awesome it gets.

As it turns out, that’s actually a pretty good metaphor for how our brains wire (and rewire) themselves as we create new behaviors.

I think it was in The Brain That Changes Itself (an amazing book that, for some reason, I haven’t done a Note on yet) that I was introduced to another, similar metaphor.

Enter: Google search for “The Brain That Changes Itself sled metaphor.”

Yep.

In that great old-school book on neuroplasticity, Norman Doidge quotes Alvaro Pascual-Leone who tells us about the fact that when you go sledding on a freshly-snowed-on mountain, you tend to create a little groove that you tend to follow—both on the way up and the way down. By the end of the day after a bunch of trips up and down, you’re MUCH more likely to follow the grooved pattern.

(And, if you want to change those patterns, you're going to need to figure out how to block the old pathways and create some new ones!)

That’s what I was thinking about as I weed-whacked the extra .2 miles to our Trail—extending it to a nice .5 mile loop. (Those two laps for a mile make me think of having Strength for 2! Yes. I always think in Optimize-eze. lol)

So…

Today’s +1.

What Habit-Trails are you trying to create in your life?

Let’s have a basic MAP of where we’d like to go, be willing to start small (Tiny!) and lay the path for new behaviors as we widen those neural pathways with each pass through.

Weed whackers optional.

Oh!

Don’t forget.

When you’re whacking away (on your new habits) in tall grass in a sub-tropical climate, the bug bites and scratches are to be expected.

Yeehah!

Let’s do this.

Today.

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+1: #1205 The ABCs of Tiny Habits 0

Jul 23, 2020

Today we’re going to revisit BJ Fogg’s Behavior Design Lab at Stanford.

We’ve already talked about his equation: B = MAP. (Recall: “Behavior happens when Motivation & Ability & Prompt converge at the same moment.”)

Professor Fogg also has some ABCs to help us master the process of Optimizing our behavior: Anchor + Behavior + Celebration.

Here’s how he describes the anatomy of Tiny Habits:

“1. ANCHOR MOMENT

An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior.

2. NEW TINY BEHAVIOR

A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment.

3. INSTANT CELEBRATION

Something you do to create positive emotions, such as saying, ‘I did a good job!’ You celebrate immediately after doing the new Tiny Behavior.”

Want to install a habit?

(Yah? Which one? Seriously. Pick one now and let’s work on it together…)

Know your ABCs: Anchor + Behavior + Celebration.

What’s the existing routine that can serve as your Prompt? (Note: James Clear and Charles Duhigg call our “Prompt” a “cue” in Atomic Habits and The Power of Habit, respectively.)

That “existing routine” is what BJ calls an ANCHOR. He tells us that “anchoring” our new behavior to something we ALREADY do is a really powerful way to Optimize the Behavior-changing process.

Now that you’ve got your Anchor, it’s time for the new behavior.

NOTE: We want that Behavior to be TINY. As in, CRAZY tiny.

One of the examples BJ uses is that after (key anchor word: “after”) he went pee while working from home, he’d do two push-ups. That’s it. TWO. Not twenty. TWO.

Now that we’ve got our Anchor and our (tiny!!) Behavior, it’s time to Celebrate.

How?

IMMEDIATELY and INTENSELY.

We’ll talk about this more soon. For now, give yourself a little fist pump with a “YES!!! That’s like me!” (Or whatever it is you do when you celebrate something awesome.)

Anchor + Behavior + Celebration.

That’s Today’s +1.

If you feel so inspired, MAP out the behavior you’d like to install.

Then ABC it.

Let’s change our lives one Tiny little Habit at a time.

TODAY.

+1. +1. +1.

P.S. If you feel REALLY inspired, sing it with me: Now I know my ABCs. Next time won’t you sing with me?

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