mind-body check-in - tuning the levers that lead to excellence
TRANSCRIPT
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Mind-Body Check-inTuning the Levers that Lead to
Excellence
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Engage your Mind• Think of a goal.
• Think of a chronic willpower struggle.
• Think of a habit that needs improving.
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I’m Alright• Too tired?
• Too busy?
• Too overwhelmed?
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I’m Alright• We’re all alright
• But are we excellent?
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Excellence
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Excellence• What does it mean to you?
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Excellence• Factors of
Excellence• happier & healthier• more satisfying and
long-lasting relationships
• more money• longer life• more stable emotions
• better social skills• better physical
health,• increased
mindfulness, like-ability, and sense of control
• more acts of altruism.
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Excellence• Excellence (Google defn.) - the quality of being outstanding or extremely good.
• i.e. your best self
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Excellence• How often are you your best self?
• Would you like to be better, more often?
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Excellence• You
• Excellence = Your best self
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Excellence• You
• Intelligence• Willpower
• Excellence = Your best self
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Excellence
• Willpower
• But how?
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Willpower
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Willpower• Benefits
• happier & healthier• more satisfying and long-lasting
relationships• more successful• more money• longer life
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Willpower• Benefits
• more stable emotions• better social skills• better physical health,• increased mindfulness, like-
ability, and sense of control• more acts of altruism.
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WillpowerYou
+ more Willpower
= more Excellence
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Willpower• What is it?
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Willpower• What is it? “Self-control”
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Willpower• What is it? “Self-control”
–When you feel an internal conflict, willpower is your ability to make the better choice.
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Willpower• Muscle
– Strong, Forceful, Yang Energy.• Mindset
– Soft, Flexible, Ying Energy.
• It can and should be both.
• Baumeister, Roy F., Kathleen D. Vohs, and Dianne M. Tice. “The Strength Model of Self-Control.” Current Directions in Psychological Science 16, no. 6 (December 2007): 351–55. doi:10.1111/j.1467-8721.2007.00534.x.
• Inzlicht, Michael, and Brandon J. Schmeichel. “What Is Ego Depletion? Toward a Mechanistic Revision of the Resource Model of Self-Control.” Perspectives on Psychological Science 7, no. 5 (September 1, 2012): 450–63. doi:10.1177/1745691612454134.
• Job, V., G. M. Walton, K. Bernecker, and C. S. Dweck. “Beliefs about Willpower Determine the Impact of Glucose on Self-Control.” Proceedings of the National Academy of Sciences 110, no. 37 (September 10, 2013): 14837–42. doi:10.1073/pnas.1313475110.
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Willpower• What can coffee tell us about our Willpower?
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Willpower• What can coffee tell us about our Willpower?
• The 5 Stages of Grief– Denial– Anger– Bargaining– Depression– Acceptance
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Willpower• Workshop 1 – Self √
–A Goal you want to focus on–A chronic struggle you want to overcome
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The 3 Tools of Willpower• Your Environment
• Your Mind
• Your Habits
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Your EnvironmentThe First Tool of Willpower
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Your Environment• Expectations
• Distractions
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Your Environment• What creates your environment?–Home–Work–Friends, and Top 5 people–Daily paths
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Your Environment• Your environment shapes you.
–Mentally and Physically
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Environment• Win Without Fighting
–Put the desired behavior on the path of least resistance.
• The people with the “best” Willpower… don’t use it!
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Willpower• Workshop 2 - Environment
–Expectations in Your Environment• Home, work, friends, routine
–Distractions in Your Environment• Phone, Internet, too many commitments
–How can you make it easy to do the right thing?
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WillpowerYour Mind
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Your Mind• Belief
• Awareness
• Acceptance
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Your Mind• Willpower in the 1800s
–Toughness, toil, and tread. –Virtues from the Victorian Age.
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Your Mind• Controlling through strength,
pride, and ego uses the muscle.–Too much Yang, not enough Ying.
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Your Mind• Explore the real cause
–Ask: “What do I really want.”
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Your Mind• Explore the real cause
–Ask: “What do I really want.”–It’s like using aikido to re-direct
• resistance into understanding• Yang into Ying• Coffee grief » “Acceptance”
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Willpower• Workshop 3 - Mind
–Beliefs about Willpower• Challenge them
–Awareness about Willpower• What’s really going on?• Food √
–Acceptance• + Resilience, Bounce-back-acity
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WillpowerYour Habits
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Your Habits• Ever complained about not having
enough energy?• Ever got down on yourself for not
doing enough?• Finding yourself failing in your
willpower efforts?
• Let’s talk about…
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Your Habits• The Foundational Habits of Willpower
–Sleep–Diet–Exercise
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Your Habits• Sleep…exciting!
• Things we don’t pay for, we don’t always appreciate.
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Your Habits• Don’t talk to me about not having
enough willpower if you’re not getting enough sleep.
• Get enough sleep and the world’s your oyster.
• Don’t and play your day with a handicap.
• Don’t and box Mike Tyson with a hand tied behind your back.
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Your Habits• A Healthy Habit House
–Sleep• Bedrock (get it?)
–Diet• Foundation
–Exercise• Walls
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Willpower• Workshop 4 - Habits
–Sleep• How consistent are you 6.5-8 hours?
–Diet• Are you depriving or enjoying?
–Exercise• Do you ever smile?
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Mind-Body Check-inTuning the Levers that Lead to
Excellence
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Excellence• Q&A
–Primers• Goals, Willpower struggles, Environment, Mind, Habits, Sleep, Diet, Exercise
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*Excellence Hack• Attention
–The most important resource–120 bits per second–Count of Monte Cristo
• "What would you not have accomplished if you had been free?” • "Possibly nothing at all; the overflow of my brain would probably, in a state of freedom, have
evaporated in a thousand follies."
–Freely imposed non-freedom is very liberating
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*Excellence Hack• Attention
–David Blaine, The Iceman, LeBron, Ghandi, people with seemingly endless willpower.
–The 3 Tools of Willpower combined• Environment• Mind• Habits
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*Surprise Challenge*• 30-Day Willpower Challenge– I am going to take the 30-Day
Ramadan Fasting Challenge.–Not any of the religious elements–Only the fasting elements
• No food or fluids from ≈ 3:45am – 8:30pm
– We’ll see what happens. I’ll journal the struggle.
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Excellence• You
• Excellence = Your best self
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ExcellenceIf you want to be excellent more often
you need the energy and the willpower to do the better thing, more often.
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ExcellenceThe answer…
• Don’t use it!–don’t use willpower, so you have it when you really need it!
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Excellence• 4 Tactics• Small Levers• Exponential Results
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Excellence1. Design your Environment.
• Win without fighting• Make it easy to do the right thing
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Excellence1. Design your Environment.
• Win without fighting• Make it easy to do the right thing
2. Listen to the Resistance• Search for the root cause [Ying]
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Excellence1. Design your Environment.
• Win without fighting• Make it easy to do the right thing
2. Listen to the Resistance• Search for the root cause [Ying]
3. Develop Better Foundational Habits
• Sleep, diet, exercise (in that order) [Yang]
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Excellence1. Design your Environment.
• Win without fighting• Make it easy to do the right thing
2. Listen to the Resistance• Search for the root cause [Ying]
3. Develop Better Foundational Habits
• Sleep, diet, exercise (in that order) [Yang]
4. Ruthlessly Eliminate Distractions– Guard your attention with your life
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Excellence• You
• Excellence = Your best self
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Excellence
• You• Excellence = Your best self
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Mind-Body Check-inTuning the Levers that Lead to
Excellence