OPTIMIZE with Brian Johnson | More Wisdom in Less Time

Episodes

• +1: #680 The Moment of Decision

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  Feb 14 2019

  In our last +1, we took a quick trip to Michelangelo’s studio and saw the Optimus You sitting there in the uncarved marble. Then we did a little chiseling at some behaviors that might be getting in the way.   Today’s +1 is another super-quick one.   Pop quiz: You know what moment Michelangelo decided to capture when he carved David?    Hint: It wasn’t his moment of celebration right after he “officially” became a hero by defeating Goliath.    It was his moment of DECISION.   It was the moment he DECIDED to step up and do his best to serve profoundly and, ultimately, heroically.   That (and I have goosebumps as I type this) was what Michelangelo (rightly) considered the most heroic moment of David’s life—the moment he DECIDED to step up and strive to be a hero.    Guess what?   (Echo!!)   We get to make those micro-decisions all day every day.   Here’s to choosing wisely, David....more

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• +1: #675 Meet My New Sweatband: Leonidas

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  Feb 09 2019

  In our last +1, we met Joe De Sena’s kettlebell named Leo. (I laugh as I type that.)   As you may recall, little Leonidas goes everywhere Joe goes. Traveling around the world? Mr. Leo gets checked in. Heading to the office in the morning. Leo’s going, too.    All day every day. Joe and his 44-pound cast-iron little Leo are BFFs.   Now, as I was preparing for Greatest Year Ever 2019, I was reflecting on that epic love story and thinking about the importance of having symbols to capture our most important intentions.    For Joe, that kettlebell represents his commitment to obstacle immunity and to honoring the pledge he’s made to help 100 million people Optimize their lives via his Spartan Races—which I find to be SUPER inspiring.   I wondered: What symbol can I create for myself that will capture my commitment to stepping up and into the next-best version of myself as a social entrepreneur and leader—doing my part to help 100 million (!!) people Optimize their lives by combining the power of Wisdom + Community + Virtue?   For about 5 seconds, I considered taking Joe’s lead and carrying around my own 44-pound kettlebell. But, a) that’s crazy (even by my standards—lol) and b) that’s Joe’s thing.    So… I scratched that idea and simply placed my 44-pound kettlebell a few feet from my wall calendar so I nearly trip over it every time I capture a micro “That’s like me!!” WIN.   Then it hit me.   I’ll wear the little Spartan sweatband you get when you do a Spartan Race with the competitive folks. Yep. That’s it. I used to keep it on the corner of my desk as a reminder but I picked it up and put it on.   Obnoxiously obvious = perfect.   So…   I hereby formally introduce you to my own little Leo. You met my Suunto Spartan Ultra watch not too long ago. Well, here’s his pal. He prefers to go by his full name: Leonidas.   Every time I glance down at him I think of the ancient Spartan King and of my commitment to be Spartan (and Athenian! lol) strong as I strive to cultivate my virtue and give the world all I’ve got.   All of which leads us to Today’s +1.   How about YOU?   What are you most committed to in this precious life of yours?   What symbol can you create to capture that commitment?   Note: If you’re feeling particularly iconoclastically feisty: The more obnoxiously obvious (for you and everyone around you) the better....more

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• Digital Minimalism 101 (Intro)

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  Feb 05 2019

  Cal Newport joins us as a guest teacher for this class! He is one of my favorite thinkers. He got his Ph.D. in Computer Science from MIT and is now a Professor at Georgetown. He’s also a bestselling author of a number of books. Given the fact that the fastest way to Optimize your life is to STOP doing things that are sub-optimal AND the fact that (for nearly all of us) our use of technology is the #1 thing that “Needs work!,” it’s SUPER important for us to figure out how to best use all the technology available to us WITHOUT becoming lost in a tsunami of inputs. Enter: Our new philosophy of technology use: Digital Minimalism....more

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• +1: #670 Meditation’s Instant ROI

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  Feb 04 2019

  Meditation.   At this point, most of us are pretty aware of the fact that it’s been proven to be pretty epic for our well-being.    Congrats, high fives, curtsies, etc. if you’re rockin’ a meditation practice already.   If you’re not investing a few minutes of your day into meditation yet, what’re you waiting for?!   Perhaps you’re telling yourself you don’t have the time?   Well, we know that’s a pretty flimsy excuse (hah!) but if you’re not meditating and you have a tough time falling asleep at night, here’s some fun little data from Arianna Huffington’s The Sleep Revolution that will help us quantify the IMMEDIATE time-ROI you’ll get by meditating.   Arianna tells us: “A 2009 Stanford study found that a six-week mindfulness meditation course helped people who have trouble sleeping fall asleep twice as quickly, in fifteen minutes instead of thirty-three minutes.”   Recap: If you have trouble falling asleep, learning to meditate (and doing so consistently) can help you fall asleep twice as quickly—in FIFTEEN minutes rather than THIRTY.   That 15 minutes you invest this morning in meditation?   You’ll get it back tonight.   And…   You’ll get all the other benefits of meditation as well.   Check out Meditation 101 for more.   For now, how about a one-minute meditation to get your practice going starting today?   Sit up nice and straight. With “dignity” as Jon Kabat-Zinn would say. Pull that thread your head. Chest up. Chin down. Relax. Smile. Breathe in through your nose, down into your belly. Exhale slowly through your nose.    Repeat. Five times.    Congrats!    You’re a meditator!   Here’s to your calm confidence and energized tranquility today AND tonight—as we remember the instant ROI from a simple meditation practice....more

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• Interview: Digital Minimalism with Cal Newport

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  Feb 02 2019

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• +1: #665 Turning on the Light

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  Jan 30 2019

  In our last +1, we talked about the Optimize Master’s program (aka Optimize Coach!) and had fun with some wisdom on moving from theory to practice—reminding ourselves that the theory (although important!) is just the rudimentary stuff. The ADVANCED work is the actual PRACTICE.   Here’s what was kinda weird.   As I was drafting that +1, I was doing some quick key word searches on my Mac to find the quotes I wanted to pull. I grabbed one from Ernest Holmes’s Creative Mind and Success and one from Vernon Howard’s The Power of Your Supermind.    But before I found the right quote from Holmes, I opened up another one of our Notes on another one of his great books The Art of Life.    (Fun note: I went through a phase where I was REALLY into understanding what all the old-school New Thought guys thought and read basically all their stuff.)   Anyway…    As I did that little searching and opened up a few PDFs, I noticed that the first Big Idea from both The Art of Life and from The Power of Your Supermind (books written by two different teachers fifty years apart), said almost EXACTLY the same thing.   Big Idea #1 in our Notes on The Art of Life by Ernest Holmes: “You are using the Law of Life every time you think. No matter how long you may have been using It wrongly in your ignorance, the very day, that hour, yes the very moment, you begin to use this Power rightly, the effect of having used It wrongly will pass from your experience. Does it make any difference how long a room has been dark when you introduce a light; how long the earth has been parched when refreshing rain comes to bring new life, a new seed time and a new harvest to the fields?”   Big Idea #1 in our Notes on The Power of Your Supermind by Vernon Howard: “It is a mistake for anyone to think he has lived too long in his old, unsatisfactory ways to make the great change. If you switch on the light in a dark room, it makes no difference how long it was dark because the light will still shine. Be teachable. That is the whole secret.”   So…   There ya go. That’s Today’s +1.   Flip on the light.   When?    Today.   (Then reflip it every time it goes off, of course!!)...more

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• +1: #660 How Clark Kent Becomes Superman in 11 Seconds

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  Jan 25 2019

  In our last +1, we talked about our inaugural Optimize Coach program (there’s still a little more time to sign up and join hundreds of other passionate Optimizers in making this the greatest year of our lives while helping others in our lives do the same, btw).   Specifically, we discussed the very first email we send out with the very first micro-exercise to invite Optimus Us to the party.   It goes like this:    Stand up. Expand. Relax. Pull the thread thru your head. Take a deep breath (in thru the nose, down into the belly, etc.). Chest up. Chin down. Relax a little more. Expand a little more. Smile.   “Hi, Optimus!!”   We’re going to start (and end) every single one of our 43 weekly sessions together with that exercise. CONSTANTLY remembering to physically flip the switch from the not-quite-Optimus version of ourselves to the “Let’s do this!!!” Optimus version of Us.   As I wrapped my brain around the importance of this little exercise and how to integrate it in our lives, I was thinking that it’s kinda like our Presence phone booth—the one Clark Kent pops into to change from his meek self into his Heroic Superman identity.   Which led me to Google.   Google: “I’d like some love on ‘Clark Kent to Superman transformation,’ please.”   You’ll notice that he goes from a hunched over, apologetic, squeaky-voiced sub-Optimus version of himself to, well, Superman.    It’s almost as if the script said:   “Stand up. Expand. Relax. Pull the thread thru your head. Take a deep breath (in thru the nose, down into the belly, etc.). Chest up. Chin down. Relax a little more. Expand a little more. Smile.”   (Side note: At 45 seconds you may notice some room for coaching with that mouth breathing. “Love it, Clark! Well done on standing up nice and tall, expanding while relaxing and smiling knowing you’ve got it going on. Tiny little thing: Let’s keep that breath coming in (and out) through the nose. Nice, light, deep into the diaphragm, slightly longer exhale with a smile! Yep. That’s it. SUPERMAN’s in the house!!” lol)   That’s Today’s +1.   Let’s remember Amy Cuddy’s wisdom on the power of Presence and Richard Wiseman’s wisdom on The As If Principle as we practice flipping (and reflipping/ducktaping!) the superhero identity switch—living as the new version of you 24/7/365… sending the old you on permanent vacation.   One more time…   “Stand up. Expand. Relax. Pull the thread thru your head. Take a deep breath (in thru the nose, down into the belly, etc.). Chest up. Chin down. Relax a little more. Expand a little more. Smile.”    “Hi, Optimus!!”...more

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• +1: #655 Michael Phelps’ Golden Gene-Inseam

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  Jan 20 2019

  In our last +1, we took a nice stroll down Brian’s Biographical Byway—exploring the power of flipping Identity switches. (You make any distinctions? Flip any switches?)   btw: That Seneca quote with which we wrapped up that +1 always knocks my socks off: “It is not because things are difficult that you do not dare. It is because you do not dare that things are difficult.”    Today I want to go back to Atomic Habits and explore an Idea that didn’t make it into the Note.    It has to do with Michael Phelps. And his genes. And how they impacted his pants inseam length. And how that affected his Olympic greatness.   Get this: At this stage, we all know that Phelps is one of the greatest athletes of ALL TIME. He’s won more gold medals (23!!) than anyone in the history of the Olympics.    He’s a case study in grit. In his autobiography No Limits, he shares the key character traits he believes led to his astonishing success.   But…   One of the things he doesn’t mention is the fact that his body just so happens to be near-perfectly architected for absolute dominance in his chosen sport.   He’s 6’4. Perfect.    His wingspan is considerable longer that his height. Awesome.   And… His torso is crazy long. Like CRAZY long. (lol)    A “normal” 6 foot 4 inch guy has a 34-inch inseam. Phelps? His inseam is 30 inches. (Which, Google says, would hover around the “petite” to “small” range if he were shopping for women’s pants.)   The Swimming Gods have blessed that man!!    And…   Of course, Effort Counts Twice and that guy put in the effort of 10 Olympians—squeezing every drop of potential out of his uniquely shaped body and dominating his sport for a very long time.   But that’s not quite the point of this +1.   This is: James Clear tells us that if we want to achieve greatness in our lives, we need to make sure we’re focusing our precious life force in a domain in which our talents and passion are a good fit.   If Phelps had tried to be a runner he would have failed miserably. His dimensions are precisely the opposite of what’s required there. He needed to be in a pool for us to see him shine.   Today’s +1.   What “pool” do you belong in? Are you in it?   Go take your hedgehog out for a swim or a walk or a run or whatever it is you love to do.   Match your strengths to the domain in which you’re building the habits to most fully express your life force.   Show us what you’ve got. All of it.    (Pretty please and thank you!)...more

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• +1: #650 Your Escort of Angels

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  Jan 15 2019

  In our last +1, we talked about how to make yourself a quadrillion (!!!) times better. The recap there: Just let the magic of compounding 1% gains work for you. Every day. 10 years. Boom!   Of course the fine print includes the fact that, although inspiring, that’s (obviously) pretty much impossible as NO ONE, not even the best among us, are perfect (thanks, Maslow!) and we won’t be the first. But contemplating the sheer potential force of compounding tiny gains is pretty inspiring.   Now, as I wrapped my brain around that power and imagined each of us stepping into that next-best version of ourselves (then repeating the spiraling up again and again!), Ralph Waldo Emerson came to mind.     In Self-Reliance, he has a great line about the fact that great human beings have an aura about them. He says that it’s almost as if they have a bunch of angels escorting them.    As he puts it: “The force of character is cumulative. All the foregone days of virtue work their health into this. What makes the majesty of the heroes of the senate and the field, which so fills the imagination? The consciousness of a train of great days and victories behind. They shed an united light on the advancing actor. He is attended as by a visible escort of angels.”   That sounds about right.   And you know what “angel” is leading the rest of the angels?   Our proud daimons.   High fives to you and yours!...more

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• +1: #645 Boundaries or Burnout

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  Jan 10 2019

  In our last +1, we talked about how the Peak Performance guys recommend we craft our optimal work-to-rest ratio.    Pop quiz: You recall the ratio?    Pop answer: 50 to 90 minutes ON. 7 to 20 minutes OFF. Making nice rhythmic waves…   (More importantly: You practice it yesterday?)   Today, as promised, I want to talk about the importance of creating boundaries lest we teeter into the realm of burnout and/or never leave the realm of sub-awesome performance.   First, let’s talk about the boundaries required to get into true, 100% ON mode.    Guess what… All that multi-tasking? Flitting back and forth from one thing to another? That’s NOT awesome. (Cap’n Obvious here with a friendly public service announcement.)    We need to create bright-line boundaries and focus on ONE Thing—the most important thing—if we want to have a shot at operating in our upper threshold of productive performance.    We all know that. (Right?)   Yet…    Do you still paper cut your attention and never really go deep because you’re too busy multitasking? Well, as the Peak Performance guys put it: “For 99 percent of us, effective multitasking is nothing more than effective delusional thinking.”   So, to be ALL IN ON, we need to eliminate distractions and truly go ALL IN for our 50 to 90 minutes of peak performance work. Got it.   Then what?   Then we need to truly recover during that 7 to 20 minutes OFF phase. Go for a walk, meditate, take a nap. (If you’re a nut like me, go throw some spears in your backyard.)   But, whatever you do, don’t go online and read the news and/or catch up on your social feeds or anything else that’s going to blow up your brain (and nervous system and neurotransmitters) and not offer you a true recovery period.   Again, boundaries.    100% On. 100% Off. Repeat.   But only if you like sustainable peak performance.   Remember: Boundaries or burnout.   Oh! And this is even more important at the end of the day. Remember our chat about “Shut-down complete!”? Well, that’s a really good boundary to make sure you properly recover via some epic sleep while also ensuring some solid Deep Love time.    Boundaries = Awesome....more

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• Interview: My Morning Routine with Benjamin Spall

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  Jan 05 2019

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• +1: #640 Campfires and Chairs

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  Jan 05 2019

  Continuing (and concluding) our trip through Steve Chandler’s wise brain (and great book, Reinventing Yourself), let’s talk about campfires.   Campfires? Yep. Campfires.    So… You’re out camping. It’s night time. You light a fire. It keeps you warm. You wake up the next morning. The fire is out. You’ll need to light another fire tonight to get warm again.   Now, do you complain about the fact that you need to create another fire? Or, do you just accept that that’s how it is?   Unless you pretty much exclusively speak Victimese, you accept that reality and simply make another fire, right?   Well… Steve tells us that the “human spirit” is JUST like that campfire. You need to re-light it EVERY SINGLE DAY.   Most people don’t like that fact. They want their fire to burn all day every day from the moment they wake up until the moment they fall asleep (with pleasant dreams included as well)—with as little effort as possible.   That’s called entitlement. You can also call it wanting to be exonerated from all future effort.   As it turns out, Phil Stutz says almost exactly the same thing. Only the metaphor he uses in our chats is that of a chair. He says that when you build a chair on the physical or material plane of life, it’s there the next day.    BUT… (And this is another big “but”!!)   On the spiritual plane, that chair you built today WON’T be there tomorrow. You need to get back to work RE-BUILDING it. Every day. Whether you like it or not.    Kinda like the campfire of the human spirit.   Today’s +1.   At the end of the day today, use the wood from the chair you built to fuel the campfire you need to build every night—knowing that you’ll need to build both again tomorrow morning.   And…    Know that when we really get this, we’re nearly invincible. Why? Well, we stop complaining when we inevitably feel a little off and simply get to work doing the things we KNOW will help us feel great.   THAT is the source of ultimate confidence. And it’s ours.   Here’s to your comfie chairs that act as kindling for your warm fires!...more

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• PNTV: The Sleep Revolution by Arianna Huffington

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  Jan 04 2019

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• Interview: The Spartan Way with Joe De Sena

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  Dec 29 2018

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• Greatest Year Ever 2019 (Intro)

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  Dec 28 2018

  Ready to make 2019 the Greatest Year of Your Life? Me, too. It’s time to Operationalize Virtue—getting (even more) clarity on what our Optimus selves look like and getting even better at consistently showing up AS that best version of ourselves. In this class, we review why we do what we do together, take a quick trip to hell (yikes!) then to Michelangelo’s studio (yay!) then we get to work sculpting our Energy, Work and Love—taking the time to wrap our souls around our Identity + Virtues + Soul Goals + Algorithms that will drive our Masterpiece Days as we Dare to step thru Fear Doors into all we’re destined to be. Hope you love it and looking forward to LITERALLY making this year the greatest year of your life in an unending string of such awesome years!...more

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• PNTV: Fat for Fuel by Dr. Joseph Mercola

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  Dec 27 2018

  Dr. Mercola is a super-popular alternative health physician who runs the equally popular site Mercola.com. In this book, we get a look at his “Mitochondrial Metabolic Therapy” program. MMT for short. As you could probably guess, this is a high-fat (+ “adequate” protein + low-carb) diet. If that approach fires you up, I think you’ll love the book. If not, well… :) Big Ideas we explore include: meeting our mitochondria (the key to health), why “adequate” protein is where it’s at (not low or moderate or high but “adequate”!), mTOR (the cancer switch), good fats (vs. bad ones), peak fasting, and how to win the urge war....more

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• +1: #630 Want to Be Great?

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  Dec 26 2018

  In our last +1, we talked about LeBron James and the fact that he tries to get 11 to 12 hours of sleep per day when he’s training. (So does Roger Federer. And, Tom Brady is in bed at 8:30.)    Let’s talk about LeBron a little more today.    Renowned mental toughness coach Bob Rotella kicks off his book How Champions Think with a story about how LeBron thinks.    It goes something like this.   Once upon a time early in LeBron’s career, Rotella spent some time working with LeBron. He knew the basics. Six-eight. A chiseled two hundred fifty pounds with explosive speed. A proven superstar. But it wasn’t until they sat down and chatted that he REALLY got LeBron’s power.   Rotella asked him about his goals. LeBron told him: “I want to be the greatest basketball player in history.”    Rotella thought: “Beautiful. This is a truly talented guy.”    He tells us what he was MOST impressed by: “It was not that he had physical gifts. It was LeBron’s mind.”    Specifically, it was the way he saw himself that most moved Rotella: “The vital importance of that sort of attitude is the foremost thing I have learned about exceptionalism in my decades of work with people striving to be great.”   That’s worth repeating. Rotella has worked with THE top performers for DECADES. The “foremost thing” he has learned about exceptionalism and people striving to be great? The vital importance of seeing themselves and their potential with such audacious (!) clarity.   Which begs the question: How do YOU see yourself?    Now, continuing our story… After LeBron told Rotella he wanted to be the greatest basketball player in history (!!!), Rotella asked him where he thought he stood in relation to that goal. LeBron told him he thought he was doing pretty well but that he wasn’t going to be the greatest if his teams didn’t win championships and they weren’t going to do that unless he became a better three-point shooter.   Long story short: Rotella told him to create a video montage of him nailing threes from every spot on the court. Set it to music. Watch it every night. FEEL it. Program his subconscious mind.   And, he told him to hire a shooting coach, work with him every day and make two hundred three-point shots off the dribble every day while imagining the best defender guarding him. Then make another two hundred catch-and-shoot three-pointers. “I told him I didn’t care how many shots it took to make those four hundred three-pointers, or how long it took. If he wanted to be great, he would find the time and find the energy.”   Rotella continues: “The actual number of shots I suggested was not as important, in my mind, as the idea that LeBron would set a practice goal for himself, commit to achieving it every day, and wait patiently for the results.”   Fast-forward. LeBron went from being a 29% three-point shooter in his rookie season to a 40% beast—collecting a few championships en route to his quest to be the greatest player ever.   Of course, this Idea has nothing to do with LeBron James and his three-pointers.    It has to do with YOU.    In what domain are you committed to being exceptional?    Where do you think you stand in relation to that goal?    And what do you think you need to do every day (!!) to have a shot at being your exceptional best?   Find the time. Find the energy. Be an exception. Be exceptional....more

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• PNTV: Bright Line Eating by Susan Peirce Thompson

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  Dec 25 2018

  Susan Peirce Thompson is a Professor of Brain and Cognitive Sciences at the University of Rochester. She’s an expert in the psychology of eating and creator of Bright Line Eating Solutions, “a company dedicated to helping people achieve long-term, sustainable weight loss.” Plus... She used to be obese and, as she says, addicted to *everything.* She integrates her background in neuroscience with her personal experience conquering her diet and other addiction issues in this super popular book. Big Ideas we explore include why bright lines are where it’s at, the susceptibility quiz, the saboteur, self-perception theory, and the four bright lines of eating....more

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• Interview: Lead Yourself First with Mike Erwin

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  Dec 22 2018

  Solitude. It’s the secret sauce to leadership. But... In their great book Raymond Kethledge and Michael Erwin tells us: “Solitude is a state of mind, a space where you can focus on your own thoughts without distraction, with a power to bring mind and soul together in clear-eyed conviction. Like a great wave that saturates everything in its path, however, handheld devices and other media now leave us awash with the thoughts of others. We are losing solitude without even realizing it.” Big Ideas we explore include the big 4 of solitude (clarity + creativity + emotional balance + moral courage), the threats from our "Input Age," how MLK and Eisenhower used solitude, FOMO (get over it!) and how to change the world (starting with YOU!)....more

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• +1: #625 Unfortunate vs. Unforgivable

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  Dec 21 2018

  Today I’d like to talk about a little more wisdom from Seth Godin’s Icarus Deception.    As we’ve discussed, his book (and his entire body of work for that matter), is basically a plea for us to step up and into our highest potential.    He tells us: “Your ability to follow directions is not the secret to your success. You are hiding your best work, your best insight, and your best self from us every day.”   That’s inspiringly true.    (Note the references to “your best,” “your best,” “your best.” And, think: Optimus, optimus, optimus.)   But here’s the passage that’s been rattling around in my head: “It’s too bad that so much time has been wasted, but it would be unforgivable to wait any longer. You have the ability to contribute so much. We need you, now.”   It’s funny because when I recalled that passage in my head, I thought he said, “It’s unfortunate that so much time has been wasted. But it would be unforgivable to wait any longer.”   Unfortunate vs. Unforgivable. Unfortunate vs. Unforgivable. Unfortunate vs. Unforgivable.   That’s the phrase that’s been bubbling up for me…   Yah. It’s a bit of a bummer we’ve wasted so many years (or decades!) living at less than our best. (“Gosh darnit!! GAH!!! Oh, to have that time back!!!”)   Yet…   As UNFORTUNATE as that wasted time is, it’s UNFORGIVABLE to wait any longer.   So, let’s capitalize all the lessons learned and GET BUSY GIVING OUR BEST SELVES MOST FULLY TO THE WORLD.   How might you do that just a little more today?   Remember: Unfortunate vs. Unforgivable.    And give us what you’ve got!!...more

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• PNTV: The Case Against Sugar by Gary Taubes

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  Dec 20 2018

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• PNTV: Wired to Eat by Robb Wolf

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  Dec 18 2018

  Robert Lustig is a Professor of Pediatrics in the Division of Endocrinology and a member of the Institute for Health Policy Studies at University of California, San Francisco. He has authored 120 peer-reviewed articles and 70 reviews and is a leading voice on childhood obesity. And, his YouTube video “Sugar: The Bitter Truth” has been viewed over 7 million times. Obesity is a global pandemic. It’s astonishing how rapidly it’s expanding. And it’s COMPLETELY preventable. Lustig has dedicated his career to helping us understand the causes and how to “beat the odds against sugar, processed food, obesity and disease.” Big Ideas we explore include: Meeting the Darth Vader of the Food Empire (“Hi, sugar!”), two hormones driving the show (insulin + leptin), which fat you need to worry about most (big belly vs. big butt fat!), why so many diets work (reduced sugar + fiber), exercise (best ROI in medicine) and voting with ever dollar we *don’t* spend....more

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• +1: #620 Spiritual Sports

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  Dec 16 2018

  With all this talk about sports heroes and scoring touchdowns and winning forever, I think it’s time to remind ourselves that sports simply provide the perfect (over-simplified) context for SPIRITUAL truths.    That’s why we love watching the Olympics, Super Bowls and World Cups so much. When we watch an athlete performing at their absolute (optimus!) best we’re simply reminded of our own heroic potential.   Of course, we want to make sure we get off the couch and get into the arena of life and use their demonstration of greatness as an inspiration for our own pursuit of excellence (rather than as mere entertainment by people who are somehow gifted in ways in which we aren’t).   (Remember: According to Anders Ericsson, the preeminent researcher on what makes great people great: We ALL have “The Gift.”)   So…   Bringing it back the spiritual arena, Today we’re going to talk about Rumi.   As you may know, Rumi was one of the greatest spiritual beings in history and his beautiful poetry is beloved around the world. He was a Sufi—which is, essentially, a Muslim mystic. He was born in the 13th century in what is now Afghanistan. He lived and taught in Konya, Turkey which was, at the time, the capital of the dominant Selcuk Empire.   I smile as I recall studying Rumi and visiting his grave in Konya on my little philosophical tour over 15 years ago (during which I also studied Socrates in Athens, Jesus in Jersualem, and Marcus Aurelius near the Danube in Hungary).   So…    What does he say about how we should live? Well, in terms of the intensity with which our sports heroes lived, I love the way he encourages us to play the much bigger game of life.    These passages capture some of his spiritual intensity:   “I am burning. If anyone lacks tinder, let him set his rubbish ablaze with my fire.”   “Travelers, it is late. Life’s sun is going to set. During these brief days that you have strength, be quick and spare no effort of your wings.”   “He is a letter to everyone. You open it. It says, ‘Live!’”   Yep.   All in.   If Rumi played football, he would have played it like Jerry Rice.   If he coached basketball, he would have coached it like John Wooden.   Today’s +1.   If you feel so inspired, I’d love to have you join me in opening Rumi’s letter.   Let’s spare no effort of our wings as we set ourselves on fire so that others may feel the warmth of our glow and we can change the world, one person at a time, together, starting with you and me. Today....more

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• Interview: Brain Health 101 with David Perlmutter

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  Dec 15 2018

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• PNTV: The Telomere Effect by Elizabeth Blackburn & Elissa Epel

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  Dec 13 2018

  Elizabeth Blackburn won the Nobel Prize for her discovery of telemorase - “the enzyme that replenishes telomeres, which protect our genetic heritage.” Elissa Epel is one of the world’s leading health psychology researcher. Together, they have created a great book that walks us through the best of what we know about telomeres, why they’re so important and what we can do to Optimize them. If you’ve ever wanted to learn more about telomeres, THIS is the book to read. Big Ideas we explore include why telomeres are the secret sauce to aging well, the fact that your cells are listening to your thoughts (#1 tip? Shift from a threat response to a challenge response!), how to mind your telomeres (move from negative thinking to resilient thinking), how to eat, move, sleep your way to happy telomeres, and a challenging question: What will YOUR cellular legacy be?...more

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• PNTV: Wired to Eat by Robb Wolf

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  Dec 11 2018

  Episode

• +1: #615 There Are No Perfect Relationships

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  Dec 11 2018

  A couple +1s ago, we talked about Optimizer Jessica’s kind words and then had fun talking about Mr. Anonymous Troll Guy as well.   Today I want to talk about a line from Jessica’s little note that I didn’t share before.    In addition to her kind words about my commitment to sharing my own struggles and how that has helped her build resilience, she said this: “Furthermore, the partnership he and Alexandra have built is exemplary — I only wish they weren’t so hard to emulate!”   Now, again, I’m super touched by that and honored that we serve as potential relationship exemplars and I know Jessica wasn’t saying that she thought we were perfect…   AND…   (Laughing as I type this…)   As Maslow said and we discuss ALL THE TIME (but still nowhere near enough!), THERE ARE NO PERFECT HUMANS. And, by extension, THERE ARE NO PERFECT RELATIONSHIPS.   And, as I always like to say: You and I won’t be the first perfect people. Nor will we have the first perfect relationship. (At least Alexandra and I certainly won’t!)   Here’s what’s funny.    The morning after we received that note (LITERALLY the morning after!), Alexandra and I got into a nice little argument. Now, to be clear, we weren’t crazy yelling at each other or anything, but it was a nice little testy one. (Laughing.)   About what?   Well, that’s the best part.   Basically about the proper way to Optimize and build sustainable habits. (Laughing.)   I won’t bore you with the details but the point I want to make is that, and I know this is obvious but I want make sure we’re all on the same page, WE AREN’T PERFECT. Individually or together.    NOT EVEN CLOSE!!!   Again, I realize that’s obvious, but I want to make it jumbo explicit.   Why do you think I work so hard on this stuff? And why do you think I come back to the same themes again and again and again?   BECAUSE I NEED IT!!! (More laughter.)   Ahem.   So, yah. There ya go.   btw: In a chat with Cal Newport not too long ago (we’re actually chatting in a couple hours—which I’m really looking forward to), we talked about my Big 3: Energy + Work + Love. He was breaking it down with his “I-have-a-Ph.D.-from-MIT brain” when I shared my Wildly Important Goal for “Love.” It’s always evolving but, basically, it’s to celebrate my 50th wedding anniversary with Alexandra and be best friends with my adult kids.   I told him that no one sets a goal like that unless not hitting it is a possibility. (Laughing yet again.) In other words, Alexandra and I being married in another 39 years isn’t a foregone conclusion. We have challenges like everyone else. And, we’ll choose to work on them and preserve/Optimize our relationship as a key component of our Optimizing and actualizing or we won’t.   But the challenge remains. For all of us.   Again, I repeat, off the soapbox now in a more relaxed tone: There are no perfect human beings; and, there are no perfect relationships.   So, I’m honored to be an exemplar for those who find inspiration in my life and I’m absolutely (!!!) committed to being worthy of that role.    AND…   That’s Today’s +1.   Let’s remember that NO ONE is perfect. And, as hard as we work, we won’t be the first.   Then let’s rub our hands together at all the challenges we face and strive to be imperfect, always-Optimizing-and-actualizing exemplars for our families, communities and world....more

  Episode

• Interview: Atomic Habits with James Clear

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  Dec 08 2018

  James Clear has a super-popular website (jamesclear.com). Millions of people visit it every month and hundreds of thousands subscribe to his email newsletter. After reading this book, I can see why. He’s a great writer and distills the essence of habit formation into, well, its fundamental components—the “atomic” structure if you will—while showing us how those TINY little incremental improvements add up to MIGHTY results. I rarely say a book is a must-read but this one’s as close as it gets. Big Ideas we explore include: The math behind 1% gains compounding over a year (and a decade!), navigating the Plateau of Latent Potential (ever given up on a habit? Take note!), the importance (and etymology) of our Identity (get this: it *literally* means 'repeated being ness'), The 4 Laws of Behavior Change (remember: cue + craving + response + reward and... make it obvious, make it attractive, make it easy, make it satisfying), and the Sorites Paradox (can a single habit change your life?)....more

  Episode

• PNTV: Atomic Habits by James Clear

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  Dec 06 2018

  James Clear has a super-popular website (jamesclear.com). Millions of people visit it every month and hundreds of thousands subscribe to his email newsletter. After reading this book, I can see why. He’s a great writer and distills the essence of habit formation into, well, its fundamental components—the “atomic” structure if you will—while showing us how those TINY little incremental improvements add up to MIGHTY results. I rarely say a book is a must-read but this one’s as close as it gets. Big Ideas we explore include: The math behind 1% gains compounding over a year (and a decade!), navigating the Plateau of Latent Potential (ever given up on a habit? Take note!), the importance (and etymology) of our Identity (get this: it *literally* means 'repeated being ness'), The 4 Laws of Behavior Change (remember: cue + craving + response + reward and... make it obvious, make it attractive, make it easy, make it satisfying), and the Sorites Paradox (can a single habit change your life?)....more

  Episode

• +1: #610 The Greatest Stock Market

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  Dec 06 2018

  In our last +1, we met one of my heroes, Mrs. Kristie Kuehnast. I smile with joy (and in awe) every time I imagine her fifth-grade students coming back into the classroom after their mile run to sit down and watch a new +1 or PNTV.    High fives, Kristie. We appreciate you. (Oh! Please walk through a cloning machine about 50 million times. Thank you.)   We also briefly touched on Yuval Noah Harari’s perspective on the subject of Education. Today I want to revisit some more wisdom from his new book.   As we discussed, Yuval shines a spotlight on 21 of the biggest challenges facing humanity in the 21st century. With the rise of artificial intelligence, information technology and biotechnology, things are changing at an incomprehensible speed. And, it’s only going to speed up, not slow down.   He tells us: “The danger is that if we invest too much in developing AI and too little in developing human consciousness, the very sophisticated artificial intelligence of computers might only serve to empower the stupidity of humans.”   He also tells us: “To avoid such outcomes, for every dollar and every minute we invest in improving artificial intelligence, we’d be wise to invest a dollar and a minute in advancing human consciousness. Unfortunately, at present we are not doing much in the way of research into human consciousness and ways to develop it. We are researching and developing human abilities mainly according to the immediate needs of the economic and political system, rather than according to our own long-term needs as conscious beings. My boss wants me to answer emails as quickly as possible, but he has little interest in my ability to taste and appreciate the food I am eating. Consequently, I check my emails even during meals, which means I lose the ability to pay attention to my own sensations. The economic system pressures me to expand and diversify my investment portfolio, but it gives me zero incentive to expand and diversify my compassion. So I strive to understand the mysteries of the stock exchange while making far less effort to understand the deep causes of suffering.”   Let’s focus on the end of that passage…   Which are you most interested in understanding?   The fluctuations in the stock market? Or the fluctuations in your own well-being, and, by extension, the well-being of those around you and the world at large?   I remember a coaching session where an Optimizer and I had fun making the distinction that, rather than waking up and immediately checking the stock market, he may want to consider waking up and checking in how his ULTIMATE stock was doing—that stock being his OWN CONSCIOUSNESS, of course.   Seriously.   When you wake up, what do you do? Do you check in on the most precious “asset” you’ll ever have? (Again, I repeat: That would be YOU and your well-being, of course!)   Or, do you immediately check in on the world—whether that’s the stock market or the news or your email inbox?   Byron Katie comes to mind. She tells us: “The greatest stock market you can invest in is yourself. Finding this truth is better than finding a gold mine.”   Amen.   Today’s +1.   How can you invest in yourself a little more today?   Here’s to celebrating (and tapping into!) our gold mines....more

  Episode

• PNTV: Nobody Wants to Read Your Sh*T by Steven Pressfield

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  Dec 04 2018

  Episode

• Optimal Weight 101 (Intro)

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  Dec 02 2018

  Weight. It matters. A lot. Although I’m obviously not a weight-loss guy, as I prepped for Energy 101 I realized that we needed to talk about Optimizing our weight. Enter, this class—which could more accurately be called Optimal METABOLISM 101. Fact is, if our weight is off, our METABOLISM is off. Specifically, our insulin levels (which disrupts another hormone called leptin that regulates our appetite). In this class, we take a quick look at why it’s so hard to Optimize our weight and how to make it easy (or at least a lot easier!). ...more

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• +1: #605 Genius Is Self-Bestowed

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  Dec 01 2018

  A few +1s ago, we talked about Walter Russell and the sound of joy.    Today I’d like to talk about another one of his powerful insights.   Here it is.    He tells us: “Mediocrity is self-inflicted. Genius is self-bestowed.”   Here’s the slightly longer version: “I believe that every man has consummate genius within him. Some appear to have it more than others only because they are aware of it more than others are, and the awareness or unawareness of it is what makes each one of them into masters or holds them down to mediocrity. I believe that mediocrity is self-inflicted and that genius is self-bestowed.”   Today’s +1 is very simple.   Are you bestowing genius upon yourself or inflicting mediocrity?   Well, which is it?   Genius. Mediocrity.   I agree with Walter (and countless other teachers). We ALL have “consummate” (Golden Buddha!) genius within ourselves.    Can you see it?...more

  Episode

• PNTV: The Artist's Journey by Steven Pressfield

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  Nov 29 2018

  This is Steven Pressfield’s 19th book. It’s the 10th book of his I’ve read and it’s the 4th book on which I’ve done a Note. As with all of his books, this one is written in his inimitable, pithy style. (In fact, as I consulted my dictionary for the precise definition of the word pithy, I realized just how much his style epitomizes that word. Pithy means “concise and forcefully expressive.”) Big Ideas we explore include defining the artist's journey (vis-a-vis the hero's journey; note: we all live both journeys!!), our #1 job (say hello to your muse), the superconsciousness (shuttle back and forth!), destiny acorns (daimon meet genius), how to let your soul shine (hint: SHOW UP!), Jay-Z in his studio (enter: 10,000 micro hero's journeys), and: Ready or not (you're called!!)....more

  Episode

• PNTV: The Art and Science of Low-Carbohydrate Performance by Jeff Volek & Stephen Phinney

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  Nov 27 2018

  Jeff Volek and Stephen Phinney are both academic researchers and professors who have been studying sports nutrition, ketogenic diets and peak performance for decades. To put it in perspective, Dr. Stephen Phinney (with his MD from Stanford and PhD from MIT) coined the phrase “keto-adapted” in 1980. Big Ideas we explore include: the accepted dogma (vs. compelling data), two fuel tanks (you want to go hours or days?), veto-adaptation (how to), protein (necessary but in moderation), fat (your most important fuel; the good and bad!), and the macro breakdown (here it is!)....more

  Episode

• +1: #600 Ballet, Anyone?

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  Nov 26 2018

  In our last couple +1s, we talked about the lead-up to a recent keynote talk I gave and some wisdom gleaned in the process—including practicing the “Bring it on!” and “I’m excited!” tools THE MOMENT I experienced doubt/fear/etc. and… Hanging towels over mirrors to reduce the ol' self-consciousness.   Today I want to talk about being a ballet dancer. (Hah.)   Well, actually, I want to talk about some of my favorite feedback from the event. I had some great conversations with the people at the event but one nice little comment really stuck.   Short story: While I was holding Eleanor while Alexandra and Emerson were enjoying a quick little hot tub session at the hotel on Friday night, a woman who attended the event strolled by. We had a nice little Love 2.0 moment.    She told me that she was trained in Russian ballet and that one of the first things she noticed when I started talking was my posture.    She said that in her ballet training, she was taught to simultaneously go up AND go down. And that, apparently, I did that really well.    She said I looked like I could be a ballet dancer. I said, “That’s AWESOME. Thank you!”   But, as awesome as that is (lol), that’s not quite the point of Today’s +1.   Today I want to talk about three things: Head Threads + Power Poses + Thor’s Hammer.   I take my posture/gait kinda seriously. (I think it was Phil Maffetone who says that how we hold ourselves (how we stand/walk/etc.) is, essentially, the sum total of our overall well-being and communicates to everyone around us.)   So… During my meditation this morning, the essence of this +1 bubbled up and I actually got up to capture the ideas (which is a very rare thing for me to do).   There are three essential things I think we want to have in mind posture-wise.   First, Head Threads. Quick recap: As per the Alexander Technique training I did on a tiny little island in Greece back in the day, imagine having a thread that runs from the top of your head down through your spine. Gently pull it up—lengthening (and widening) your spine. When you sit. When you stand. When you walk. All day every day. Experts in that method say that’s one of the keys to grace and poise.   Then we have Power Poses: I also like to think of Amy Cuddy’s research on the power of our posture. As it turns out, Amy was actually a ballet dancer as well. Recall her research on how to cultivate Presence. One of her big things, of course, is to strike a power pose. Channel your inner Superman or Wonder Woman. When you sit. When you stand. When you walk. All day every day. Experts in this field of research say this is one of the most effective ways to cultivate our presence and power.   Finally we have Thor’s Hammer: Eric Goodman is one of the world’s leading biomechanic experts. He wrote a book called True to Form. You know who wrote the foreword to his book? Thor!! Well, technically, it was Chris Helmsworth but he attributes his superpowers to Eric’s wisdom. The key tip from Eric I have in my mind often throughout the day? “Chest up. Chin down.” Try it. Chest up. Chin down. All day. Every day. Thor says: It does a body good.   That’s Today’s +1.   Let’s (literally!) embody the idea of buoyancy by simultaneously having levity AND gravity.   Remember: Head Threads. Power Poses. Thor’s Hammer.   Simultaneously UP and DOWN.   And, most importantly: Let’s dance!...more

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• PNTV: Relentless by Tim S. Grover

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  Nov 22 2018

  Tim Grover was Michael Jordan’s trainer and, basically, his mental toughness coach. Kobe Bryant’s as well. And Dwayne Wade’s. And... Well, a ton of other elite athletes. He’s one of the world’s top mental toughness coaches and this book is, as per the sub-title, a manual on how to go “From Good to Great to Unstoppable.” Big Ideas we explore include: relentless commitment (vs. "Meh, good enough"), Do. The. Work (eat frogs and dominate), Pressure (pressure, pressure! BRING IT ON!), the source of true confidence, greatness math (remember: effort counts twice; just ask Michael Jordan and Jerry Rice), and turning your dreams into reality (ready?)....more

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• +1: #595 The 1-Hour (Deep) Workday

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  Nov 21 2018

  We’ve been talking a fair amount about the idea that some of history’s greatest creators didn’t work all that much. To be clear, they worked hard and (very importantly!) CONSISTENTLY, but the fact is that it’s really hard to put in any more than 4 to 6 hours of really high-quality work.   Of course, we all have our own idiosyncratic professional responsibilities. And, in addition to Deep Work, we all have (and, for the record, all of history’s greatest creators had!) some Team Work and some Monkey Work to do. (Even hermits like me can’t get all that to zero—as hard as I may try! lol)   But I get the fact that, for a lot of people, the idea that we can structure our lives such that we’re basically hammering out four hours of deep work and then calling it a day feels a bit impossible.    Fair enough.    Maybe we can’t currently (or ever!) wave our wands and instantly manifest our ideal Masterpiece Days.    But…   a) Have you actually stepped back and REALLY thought about how you COULD structure your life so you more consistently execute a pretty epically masterpiece day?   b) What about just ONE hour of Deep Work hammer time per day? If four hours feels like an “impossible” stretch, can you carve out ONE hour to go DEEP on what REALLY matters most to you before jumping into the whirlwind of other people’s priorities?   Perhaps part of that Deep Work time can be dedicated to mapping out how you create four hours of sheer awesome such that you can consistently accumulate twenty hours of REALLY solid Deep Work per week?! (And, the “impossible” becomes “what’s for breakfast” as per a recent +1?)   You know how much four hours of Deep Work per day/twenty hours of Deep Work per week adds up to in a year?   1,000 hours.    You know how many hours that adds up to in a decade?   10,000 hours.    You know who you would be if you logged in 10,000 (!!!) hours of REALLY Deep Work?   Of course you don’t. That, as Ellen Langer would say, is UNKNOWABLE.    But… You know what? I’m super-curious to know what it could look like.   How about YOU?   That’s Today’s +1.    If you’re struggling to find your Deep Work rhythms, how about an hour of awesome today?   Let’s run the math on that as well…   You know how much one hour of Deep Work per day or five hours of Deep Work per week adds up to in a year?   250 hours.    You know many hours that adds up to in a decade?   2,500 hours.    You know who you would be if you logged in 2,500 (!!!) hours of REALLY Deep Work?   (… Echo…) Of course you don’t. That, as Ellen Langer would say, is UNKNOWABLE.    But… You know what? I’m super-curious to know what it could look like.   How about YOU?   Here’s to your 1-Hour (Deep)Workday!...more

  Episode

• PNTV: Self Reliance by Ralph Waldo Emerson

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  Nov 20 2018

  Here are 5 of my favorite Big Ideas from "Self-Reliance" by Ralph Waldo Emerson. Hope you enjoy! Ralph Waldo Emerson. He’s the great-great-grandfather in my spiritual family tree. We named our son Emerson after this great 19th century philosopher and when I imagine the heroes whose qualities I want to emulate, he’s on the top of the list. Big Ideas we explore include: Trust thyself (every heart vibrates to that iron string!), nonconformity (and the integrity of your own mind), what must you do? (vs. what will they think?), Hobgoblins (begone), your voyage (of a thousand zigs and zags), and the Royal You (act like that now!)....more

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• +1: #590 The 4-Hour Workday

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  Nov 16 2018

  In our last +1, we talked about the fact that we need to train our recovery the same way we train our Deep Work. We want to create nice, rhythmic waves in our lives and prioritize rest. One great way to do that? Deep Play.   I briefly mentioned the fact that, as Alex Pang tells us in his great book Rest, when we look closely at the routines of some of history’s greatest, most creative and most prolific creators what we find is that they don’t actually work that much.   Here’s how he puts it: “Figures as different as Charles Dickens, Henri Poincaré, and Ingmar Bergman, working in disparate fields in different times, all shared a passion for their work, a terrific ambition to succeed, and an almost superhuman capacity to focus. Yet when you look closely at their daily lives, they only spent a few hours a day doing what we would recognize as their most important work. The rest of the time, they were hiking mountains, taking naps, going on walks with friends, or just sitting and thinking. Their creativity and productivity, in other words, were not the results of endless hours of toil. Their towering creative achievements result from modest ‘working’ hours. …   If some of history’s greatest figures didn’t put in immensely long hours, maybe the key to unlocking the secret of their creativity lies in understanding not just how they labored but how they rested, and how the two relate.”   That again, is from a chapter he calls “4 Hours.”   As in, the greatest creators tend to work only 4 hours a day.    But, they put first things first and GO DEEP.   Then, they recover.   The 4-Hour Workday. ← That would be an epic book.   btw: For those paying close attention, you may recall that we actually had a very similar +1 not too long ago featuring wisdom from Anders Ericsson and Tony Schwartz. We called that one The 4.5-Hour Workday.    I love how we come back to the same wisdom again and again (and again!!). As Tony Robbins says, repetition is the mother of skill; or, in our case, repetition is the mother of wise Optimizing.    (One more aside: I’m reminded of a recent philosophical ping-pong chat with Cal Newport. We talked about the fact that all great traditions come back to the same themes and I remarked that Optimizing by integrating ancient wisdom + modern science + practical tools like we do is kinda like looking at all the facets of a gem from different angles so you can appreciate its full beauty.)   One more little facet of the Today’s gem then we’ll get back to our 4-Hour Workday.   We’ve talked a lot about Scott Adams and Stephen King. Alex talks about their daily rhythms and tells us: “Scott Adams, the creator of Dilbert, works about four hours a day on the strip and other writing; as he points out, ‘My value is based on my best ideas in any given day, not the number of hours I work.’ Stephen King describes four to six hours of reading and writing as a ‘strenuous’ day.”   There ya go.    Get clear on what matters. GO DEEP. Daily. Accrete value in your most important work. Recover. Deeply. Repeat.   That’s Today’s +1.   Now, go enjoy your 4-Hour Workday!...more

  Episode

• PNTV: How Champions Think by Bob Rotella

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  Nov 15 2018

  Here are 5 of my favorite Big Ideas from "How Champion's Think" by Bob Rotella. Hope you enjoy! Dr. Bob Rotella is widely recognized as the world’s leading sports psychologist. He’s coached everyone from basketball stars like LeBron James to rock stars like Seal. The golfers he’s coached (including greats like Rory McIlroy) have won an astonishing 80+ major championships. Want to know how champions think in both sports AND life? Well, here you go. Big Ideas we explore include the importance of going for "exceptionalism" (by definition, to be reat/a champion you need to be an "exception" to the norm so...), a message from God (key takeaway: focus on the process, results are all good), train it and trust it, enthusiasm (it's the catalyst of champions), how to create your own reality (hint: don't do what average people do), and how to win the ultimate game of life. Get the PN HERE: https://www.optimize.me/philosophers-notes/how-champions-think-bob-rotella/ Get the book on Amazon HERE: https://www.amazon.com/How-Champions-Think-Sports-Life/dp/1476788642...more

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• PNTV: 12 Rules For Life by Jordan B. Peterson

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  Nov 14 2018

  Jordan Peterson is one of the world's leading intellectuals. He's a Canadian clinical psychologist and professor at the University of Toronto. (Before that, he taught at Harvard.) He’s published over 100 scientific articles and he’s super-popular on YouTube. This book is wonderfully intense and equally thoughtful. Peterson’s integration of everything from evolutionary psychology, politics, religion and morality is astounding. After taking a super-quick look at all 12 Rules, Big Ideas we cover include the importance of mastering the flow or Order + Chaos (and why RULES are so important), Rule #1 (stand up straight, shoulders back! Remember lobsters...), Rule #2 (Treat yourself better! Remember pets...), Rule #6: Clean up your life (remember to start stopping...), and the fact that your Being is in your Becoming (which is connected to Rule #4...)....more

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• PNTV: Chasing Excellence by Ben Bergeron

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  Nov 13 2018

  Episode

• +1: #585 You and the Swami Spartan

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  Nov 11 2018

  Continuing our theme of wisdom gleaned from Zen Optimize in the Art of Spartan Racing, let’s talk about spiritual obstacle course racer, Sri Swami Satchidananda.   Sri Swami Satchidananda was an obstacle course racer?    Well, yah!   Satchidananda was one of the most revered Yoga Masters of the 20th century. He wrote a great book called The Golden Present. It’s one of those books that has a chapter for each day of the year so you can work through the wisdom and create your greatest year ever.   Guess what wisdom he shared in Chapter #1, January 1st?    … What wisdom do you think he thought was most important to kick off your year strong?    Quick answer: How to see life as one big obstacle course.   Longer answer, in his words: “Life must be a challenge. Only then is it exciting. In an obstacle race, you are forced to surmount all the obstacles: to jump over the hurdles, go through the barrels, crawl under the rugs, climb over walls.   What would happen if, to avoid all that, you went around all the obstacles and asked for the winner’s cup? Would they give it to you? No. They would say, ‘You must go back and face all the obstacles.’   ... Make your life as exciting as possible, but always think of it as fun. The adversities as well as the harmony should be enjoyable. Don’t become sober and morose and have a castor oil face in the name of spirituality. Just be happy. Jump with joy. Even if you make a mistake, say, ‘Hey, I did this? Great! What a wonderful lesson I learned!’ If you really want to, you can make everything fun.”   Amen and high fives, Swami!!!   That’s PRECISELY why my sport-hobby involves me PAYING to go over and under and through obstacles so I really get the sports-metaphor that so perfectly captures the essence of life.   So…    Today’s +1.   Two key things.    Make your life as exciting (and challenging!) as possible. And always think of it as FUN!!!   Friendly Optimizing reminder: Life is one big, preciously brief game.    As India.Arie says,    If you create the game then you create the rules And if you just be you There's no way you can lose   So…   Get out there and have fun.    Jump with joy—right over any and all obstacles you face today!...more

  Episode

• PNTV: Lead Yourself First by Raymond M. Kethledge and Michael S. Erwin

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  Nov 08 2018

  Here are 5 of my favorite Big Ideas from "Lead Yourself First" by Raymond M. Kethledge and Michael S. Erwin. Hope you enjoy!

  Episode

• PNTV: The Nicomachean Ethics by Aristotle

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  Nov 06 2018

  Here are 5 of my favorite Big Ideas from "The Nicomachean Ethics" by Aristotle. Hope you enjoy! Aristotle's writings have been extraordinarily influential since ancient times. This treatise is named after his son and is a collection of his lecture notes--imagining attending his Lyceum and listening to him teach 2,300 years ago! Of course, it's packed with culture-changing Big Ideas. Some of my favorites we cover include the ultimate end: eudaimonic happiness (vs. "happiness" as most of us think about it!), how to achieve that eudaimonia (hint: "virtuous activity of the soul" aka areté), how to win the Olympic Games (hint: you can't just show up; you need to ACT!), the doctrine of the mean (and the vice of deficiency + excess) and the virtue of magnanimity: meet YOUR great soul....more

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• +1: #580 Average vs. Elite

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  Nov 06 2018

  In our last +1, we talked about Zen in the Art of Spartan Spear Throwing and the recent installation of a spear throw setup in our backyard, complete with bails of hay, etc. (Yes, we’re ALL IN at the Johnson house.)   How about YOU? Do you have a deep commitment to mastery in your life?    Remember: Even the most mundane practices can be a portal into enlightenOptimizement.    So…    I’m in my backyard throwing my spear and thinking about Steven Pressfield’s wisdom. As I had fun walking back and forth covering the 30 feet between the hay bales and my starting point, I was also thinking about some Lanny and Troy Bassham wisdom.   As we’ve discussed, Lanny wrote a book called With Winning in Mind. Troy wrote a book called Attainment. We briefly talked about some of their wisdom on how average vs. elite performers practice in our +1 on why Buddha kept on meditating after his enlightenment.    Short story: Lanny and Troy tell us that AVERAGE performers practice something until they can get it right. ELITE performers, on the other hand, practice until they CAN’T GET IT WRONG.   That’s how to roll.    And that’s worth a repeat: AVERAGE performers practice something until they can get it right. ELITE performers, on the other hand, practice until they CAN’T GET IT WRONG.   So… Today’s +1.   How are YOU approaching your life and the most salient aspects of it?   Trying to get it right? Or working so hard you can’t get it wrong?   Let’s avoid the “Meh, I’m good enough” zone of competence as we chase excellence.   Let’s go from average to elite to our optimus best.   Then let’s keep going....more

  Episode

• PNTV: Reinventing Yourself by Steve Chandler

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  Nov 01 2018

  Here are 5 of my favorite Big Ideas from "Reinventing Yourself" by Steve Chandler. Hope you enjoy! I got this book years ago when I first started working with Steve Chandler. At the time, I read and listened to a ton of his stuff. Steve and I worked together one-on-one for a couple years. This is our sixth Note on his books. It was super fun to reread this book and dive back into Steve’s down-to-earth and empowering wisdom. I love his short, to-the-point, funny style. Big Ideas we explore include the difference between being a Victim vs. an Owner (this is the #1 key on "How to Become the Person You've Always Wanted to Be), lifting real weights not the Styrofoam stuff (but only if you want to get strong!), the fact that Yes lives in the land of No, 10 things you'd do if you had no fear (pick one and go!), and campfires (they're a lot like human spirit--ya gotta re-create one every day!)....more

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• +1: #575 You, Horseshoes & Autonomous Cars

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  Nov 01 2018

  In our last +1, we talked about the fact that Americans check their phones 8 BILLION times every day. (Wow.)    We also talked about the fact that (at least 5 billion of) those 8 billion checks are essentially kryptonite for the love in your life.   Today I want to talk about some more wisdom from Yuval Noah Harari’s new book, 21 Lessons for the 21st Century.   But first, let’s talk about horses.   I live in a small town in Southern California called Ojai. I’m pretty sure it’s one of the very few places in the world where people ride their horses next to Teslas. (Hah.)   Now, of course, no one in town is getting around primarily via horses, but it’s always fun to see a few people on horseback cruising through town or to see a few horses “parked” outside the local cafe.   So… The other day I saw a fresh horseshoe print on my Trail. For whatever reason, I thought of Elon Musk’s talk to governors.    Note: I pretty much never watch YouTube videos or TED Talks. I read books. Period. (Hah.) But, a good friend of mine (thank you, Michael!) strongly encouraged me to watch this talk. So, I did. And, I’m glad I did. I highly recommend it for a fascinating look at one man’s vision of the future. (Check it out here.)   So… In this discussion, Elon talks about the future of cars. Long story short, he tells us that, at some point in the not-too-distant future, ALL cars will be self-driving. It’s not a question of IF, it’s a question of WHEN.   To make his point, he tells us that just as some people still ride horses for fun, none of us ride horses as a primary means of transportation these days. Likewise, some people will have fun driving a car around in the future, but that won’t be the primary means of transportation in x years.   That, my friends, is what I thought of when I saw a horseshoe print in the dust of my Trail. (Hah.)   Well, that and a passage from Harari’s new book.    In a chapter on “Work” he talks about the HUGE shifts in our global economy that will result from the advances in artificial technology.   He tells us: “The benefits for human society are likely to be immense. AI doctors could provide far better and cheaper healthcare for billions of people, particularly for those who currently receive no healthcare at all. Thanks to learning algorithms and biometric sensors, a poor villager in an underdeveloped country might come to enjoy far better healthcare via her smartphone than the richest person in the world gets today from the most advanced urban hospital.   Similarly, self-driving vehicles could provide people with much better transportation services, and in particular reduce mortality from traffic accidents. Today close to 1.25 million people are killed annually in traffic accidents (twice the number killed by war, crime, and terrorism combined). More than 90 percent of those accidents are caused by human errors: somebody drinking alcohol and driving, somebody texting a message while driving, somebody falling asleep at the wheel, somebody daydreaming instead of paying attention to the road. … Self-driving vehicles will never do any of those things. Though they suffer from their own problems and limitations, and though some accidents are inevitable, replacing all human drivers by computers is expected to reduce deaths and injuries on the road by about 90 percent. In other words, switching to autonomous vehicles is likely to save the lives of one million people every year.   It would therefore be madness to block automation in fields such as transport and healthcare just in order to protect human jobs. After all, what we ultimately ought to protect is humans—not jobs. Displaced drivers and doctors will just have to find something else to do.”   Of course, the long-term economic ramifications of all this are beyond the scope of Today’s +1.    Two things I want to focus on.   First: Let’s take a moment to appreciate just how quickly our world is changing and that a lot of the things we take for granted as the peak of sophistication will be viewed, in the not-so-distant future, as a bit like riding a horse.    Second: You know what Harari tells us is the most important quality for us to cultivate (and to teach our children) to prepare for such a rapidly changing world?    Well, he says that “for every dollar and ever minute we invest in improving artificial intelligence, it would be wise to invest a dollar and a minute in advancing human consciousness.”   In short, we need to Optimize.   Let’s....more

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• Energy 101 (Intro)

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  Oct 31 2018

  We’re going to have a hard time actualizing our potential if we have a hard time getting out of bed. Energy is SUPER important. In fact, it’s the engine for our actualization. In this class, we’ll integrate a lot of the most essential aspects of eating, moving, and sleeping. But first, we’ll start by stepping back and recognizing just how important it is that we flip the switch in our minds—raising our standards and TRULY committing to being our best, most energized selves so we can change the world together, one person at a time, starting with YOU and me....more

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• +1: #570 Champ Champ Champ

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  Oct 27 2018

  In our last +1, we talked about my quest to be a Spartan champion in 2025 and how that’s resulted in a lot of WINing TODAY. (How’re your goals-systems?!)   Today I want to talk about being a Champ Champ Champ.    ← I laugh as I type that.    Note: This +1 is a bit ridiculous.    So…    Quick context: After one of the best mixed martial arts coaches in the world (Firas Zahabi, owner of Tristar gym and Georges St Pierre’s coach) became an Optimizer then sent a note telling me how much he loved the PhilosophersNotes (thanks, Firas!), I learned more about Firas and his mastery of his craft and, in the process, paid more attention to the UFC.   In the process, I stumbled across Conor McGregor before he was the superstar he is today. It’s cliché to say that I could see that he had a spark of something different about him but, well, he did. And, he does.   While embracing Maslow’s wisdom that there are no perfect human beings, I’ve enjoyed watching his entertaining, charismatic rise to superstardom.   Short story for those who may not know: Conor McGregor is an Irish mixed martial arts (MMA) fighter who is the first person in the premier “league” of MMA (the UFC) to win championships in TWO weight classes. It’s a pretty impressive feat. It’s especially impressive and inspiring because he went from being an apprentice plumber to a kid with a dream receiving welfare checks to winning those two world championships and making something like $100 million in his first professional boxing match against one of the all-time greats.   Now, in addition to being a great fighter, Conor is also a great promoter.    All of which brings us closer to Today’s +1.   After winning the two championships, he took to calling himself “Champ Champ.” I laugh as I type that as it’s so wonderfully ridiculous. “Champ Champ.” (Hah.)   So…   As I’ve been stepping up my athlētē game, I’ve been having fun with different mantras during my meditation, during training and during everyday life. Optimus is one of my favorite ways to focus my energy on being my best. I also like “World-Class.” And, as the bar has moved up, “World-Champion” might have been getting some airtime in my head.   Of course, my athletic goals are really just a means to Optimize my Energy which is really just a means to Optimize my Work and my Love so I’ve been having fun playing with different ways to capture all Big 3 commitments in one mantra.   That’s when “Champ Champ Champ” popped into my head.   ← I laugh as I type that and I laughed when it first appeared in my head. (Which I take as a very good sign.)   Yep. That’s the standard. A World-Class → World-Champion Athlētē AND a World-Class → “World-Champion” Husband and Father AND a World-Class → “World-Champion” Philosopher-Teacher-Leader.   That’s like me.   Champ Champ Champ.   How about you?   What’s the best version of YOU look like Energy + Work + Love-wise?!   Any fun ways to bring your commitments to life?...more

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• Energy 101 - Behind-the-Scenes Overview!

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  Oct 26 2018

  Here’s a quick look at our next class: Energy 101!  (You can get instant access to dozens of archived classes, hundreds of PhilosophersNotes and Optimize +1s and this class when we release it by becoming an Optimize member: optimize.me )

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• Optimizing for the Modern Hērō 101 (Intro)

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  Oct 23 2018

  I created this class after my friend Matt McCall (who helps run the Pritzker Group Venture Capital fund) asked me to do a talk for 60 of their portfolio CEOs. He was thinking “Optimizing for Supheroes 101.” I loved that idea and decided it would be the perfect context to share my absolute best stuff and here we are. In this extra-long class, we start by connecting “Optimizing” and “Hērō” to their ancient Greek philosophical roots then we proceed to walk thru how to go about integrating ancient wisdom, modern science and practical tools to harness our soul force to build strength for two such that we can create our best, most heroic lives.  ...more

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• +1: #560 Full Effort = Full Victory

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  Oct 17 2018

  We’ve been talking a lot about how champions maximize minutes—giving everything they’ve got into being the best versions of themselves.   Thank you, John Wooden, Vince Lombardi, and Dan Millman for your wisdom.    Today we’e going to invite Gandhi to the party to establish the fact that this isn’t a SPORTS idea, it’s a SPIRITUAL ideal.   Here’s how Gandhi puts it: “Satisfaction lies in the effort, not in the attainment. Full effort is full victory.”   Full effort is full victory. We do our best, let go of the results and then get back to doing our best. That wisdom is a central theme of Gandhi’s handbook, the Bhagavad Gita.   Now, for a fun twist, let’s bring the conversation back to sports.   Have you ever heard of The Legend of Bagger Vance? It’s an old-school movie starring Will Smith and Matt Damon. Guess what they’re doing? Playing golf.    Short story: Matt Damon (playing Rannulph Junuh) has lost his mojo on the course. His caddy Will Smith (Bagger Vance) teaches him to trust his swing again.   The movie is based on a book written by a guy named Steven Pressfield who, in addition to being a great author, is also a master of the creative process. I consider his trilogy on the creative process must reads. (See Notes on The War of Art, Do the Work and Turning Pro.)   But get this: “The Legend of Bagger Vance” is really just the “Bhagavad Gita” on a golf course. (Get it? Bagger Vance… Bhagavad Gita…)   In the Gita, we have a reluctant warrior named Arjuna (sounds a lot like Rannulph Junuh, eh?). Arjuna is counseled by the mighty Krishna who, basically, tells him to trust his swing and do what he’s here to do.    Take that spiritual wisdom, put it on a golf course, throw two huge stars in there and voila, we have a sports movie delivering some pretty legit wisdom.   Which, of course, is why sports are so popular. The super-clearly-defined rules of a given sport give us an opportunity to see life’s bigger challenges play out in a 60-minute game.   For now, let’s bring all this wisdom back to our lives via a couple more sources of wisdom.   In The War of Art, Pressfield tells us that we need to go from being “amateurs” to being “Professionals” in our creative lives. One of the key attributes of the professional?    Here’s how he puts it: “The professional has learned that success, like happiness, comes as a by-product of work. The professional concentrates on the work and allows rewards to come or not come, whatever they like.”    In other words, full effort is full victory. We do our best, let go of the results and then get back to doing our best.   Pressfield got that wisdom from the Gita. Flip open that classic manual on the art of living to find this gem: “The awakened sages call a person wise when all his undertakings are free from anxiety about results.”   In other words, full effort is full victory. We do our best, let go of the results and then get back to doing our best.   That’s Today’s +1.   Remember: Full effort is full victory.    Let’s do our best, let go of results and then get back to doing our best....more

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• +1: #555 Strong Ego = Ticket to Divine

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  Oct 12 2018

  In our last +1, we continued our chat about the fact that your perfection is already there. It’s just waiting for you to follow Rule #1 and quit doing yourself harm.    I said that that just requires a little more discipline from you. (And me.)   Which makes me think about the connection between our ego and the divine within.   This is part of a much longer discussion. But here’s the quick take.   Most people think we need to “get rid of” our ego or subdue it or tame it or otherwise maim it if we want to tap into the most divinely spiritual within us.   I don’t agree with that approach.   I prefer to think of it more like Joseph Campbell. And Ken Wilber. And Nathaniel Brandon.   Campbell tells us that he doesn’t understand why there’s all this talk about annihilating the ego when, in fact, it’s our egos that keep us in the game.    Then Wilber tells us that it’s not “ego-minus” but “ego-plus.” We need a strong ego that’s plugged into something bigger than ourselves. THAT’s when the magic happens.    Then we have Nathaniel Brandon who tells us that even if we think “letting go of” the ego is either desirable or possible (he and I don’t think it’s either), successfully letting go of your ego would, by definition, require you to have a firm grip on your ego before you could let it go. (Think about it for a second: How can you let go of something you never had hold of?)   All of which leads me to how I think we should think about our ego.   Of course, there are so many different definitions of what the “ego” is that we can get dizzy trying to keep up. I prefer to think of the ego in a classic Western psychoanalytic frame a la Freud.   In that model we have three components: our “id,” our “superego” and our “ego.”    Our id is that impulsive part of us that wants everything right.this.second. Doesn’t matter whether it’s good for us or not. Just give it to us. NOW. Say hello to all your addictions—be they digital (“Hi, smartphone!”) or chemical (“Hi sugar and flour and alcohol and…”).   Our superego is basically the conditioned part of us that’s constantly judging all those things your id did and wondering what in the world you were thinking. (It also really really really wants people to like us and can lock us into conformity.)   Then we have our ego. Our ego is that part of us that keeps our id and superego in check. We NEED a STRONG ego to make sure we don’t spin out of control alternating between a hyper-impulsive/addictive version of ourselves and a hyper-conforming/ashamed version of ourselves.   All of which brings us back to where we started: DISCIPLINE.   How do you get your ego to be strong enough to deal with the pulls of the id and the superego? You dominate your environment. You cultivate a heightened level of self-awareness to know how to make yourself proud and then you match that self-awareness with an equally high level of self-mastery such that you consciously, joyfully do the right thing moment to moment to moment.   You know what happens then?   Your golden light shines through.    Your divine spiritual essence (however you want to define it) finally has a stable home in which to hang out and shine forth.    So…   Here’s to your ego. Get it strong.    Then plug it into something MUCH bigger than yourself and shine with the radiant enthusiasm only discovered when we live in integrity with what we know to be true....more

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• Play 101 (Intro)

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  Oct 07 2018

  Alexandra joins us as a guest teacher for this class! Learn how to activate your superpowers, increase your mojo & have more fun.

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• +1: #550 Envy Begone

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  Oct 07 2018

  In our last +1, we talked about the science of social comparison and reiterated the fact that it’s toxic.   Remember, as per Sonja Lyubomirsky: “You can’t be envious and happy at the same time. People who pay too much attention to social comparisons find themselves chronically vulnerable, threatened, and insecure.”   Plus: “The happier the person, the less attention she pays to how others around her are doing.”   Today we’re going to talk about what we can do when we inevitably find ourselves feeling the itch of envy.   I love how T Harv Eker puts it in The Secrets of the Millionaire Mind. He says: “Bless that which you want. If you see a person with a beautiful home, bless that person and bless that home. If you see a person with a beautiful car, bless that person and bless that car. If you see a person with a loving family, bless that person and bless that family. If you see a person with a beautiful body, bless that person and bless their body.”   There ya go.   That’s Today’s +1.    Feel a little envious? Remember, you can’t be envious and happy at the same time.   Notice something you wish you had a little more of in your life? BLESS the people who are blessed to have it.   Then get back to living your life as well as you possibly can.   You’ll be considerably happier NOW and considerably more likely to experience the same blessings in the future....more

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• +1: #545 Being a Champion

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  Oct 02 2018

  In our last +1, we talked about my mission to become a Spartan World Champion.    My heart skips a beat just typing that.   (Which, btw, is a good “reverse indicator” as my Yoda would say. Btw2: When Phil and I chatted about my contemplations about raising my standards and going all in on the Spartan mission, he told me that I MUST go for it or the Universe will fire me from my job. Laughing.)   So…   The title of that last +1 was “Becoming a Champion.” Today’s it’s called “Being a Champion.”   We’re going to talk about another coach of champions: Ben Bergeron. Ever heard of him?    If you don’t know who he is, have you ever heard of CrossFit? If you’re alive and into Optimizing, my hunch is that you almost certainly have. One more question: Ever watch the CrossFit Games where the world’s best CrossFit athletes get together and see who is “The Fittest on Earth”?    Those world-class CrossFit Games athletes are absolute BEASTS. As in: ASTONISHINGLY strong, skilled and tough.   Only 40 men and 40 women (and 40 teams) make it through the regional qualifiers to the world championships. Most of the athletes who make it there are just happy to be among the world’s best.    But a select few are there to win it. Those are the athletes Ben Bergeron coaches.   In fact, he’s coached his athletes to six world championships. In 2016 he coached BOTH the men’s champion AND the women’s champion. (Which is kinda crazy awesome when you think about it.)   All of that to say, Ben wrote a GREAT book called Chasing Excellence in which he shares his approach. We’ll chat about it a bit more in the next few +1s.   Today I want to focus on one simple point.    He and his athletes never talked about being champions. They were too focused on ACTING like a Champion NOW.   Here’s how two-time champion Katrín Davíðsdóttir puts it: “Though I moved halfway around the world with the goal of making it back to the CrossFit Games, Ben and I never actually talked about the Games. We didn’t talk about qualifying, we didn’t talk about finishing in the top ten, and we certainly didn’t talk about winning. What we did talk about was giving full effort in every single moment of every single day, and becoming the best we could possibly be.”   Today’s +1.    You may or may not have aspirations to be an “official” “champion” of anything in your life. Of course, that’s fine. (Although I’d encourage you to think for a moment about what you COULD be the absolute best in the world at Jim Collins Hedgehog Style.)   But, if you’re this far into this +1, I’m going with the assumption that you’re at least moderately committed to Optimizing. (Hah.)   So, reach over to the virtual stovetop in your mind, turn the heat up to 212 degrees, and think about YOU at your ABSOLUTE (!) BEST.   Then be that version of you Today.   Moment to moment to moment.    Put your old identity on a permanent vacation and act like a Champion....more

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• +1: #540 Meet the 250-Foot Tall You

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  Sep 27 2018

  A few +1s ago we talked about Stuart Wilde. He’s an old-school self-help teacher who used to lecture with Wayne Dyer and Louise Hay and Deepak Chopra.    He’s really funny. He’s also a fascinating blend of super-esoteric spirituality AND super-intense discipline. (As per our “Dominate Your Life!!” +1!!)   Today I want to chat about a practical little exercise I’ve been using from his great book Infinite Self.   Short story: The book is, as the title suggests, all about connecting to a power that’s infinitely (!) bigger than us. Call it whatever you want—God, the Universe, the Field, the Force. Doesn’t matter. But, I think we’d all agree that there’s SOMETHING bigger than us that’s beating our hearts and growing our toenails while somehow finding the time to expand the universe at the mind-boggling speed of around 68 kilometers per second per megaparsec.    So…   Stuart tells us that we’d be wise to figure out how to make that infinite power a more conscious, consistent part of our lives. He offers 33 steps. Step 1 is to FEEL the force WITHIN you NOW. It’s not some abstract thing out there. It’s within you. Now. Check out the Notes for more.    For now, the exercise.   The next time you feel annoyed by something or someone in your life, step back and imagine yourself as a 250-foot tall version of yourself. You’re so tall that you can basically straddle your city and stand WAY above your little self—barely even seeing the tiny little problem(s) you’re dealing with at the moment.   And, if you want to go astronaut-style all in on it, just imagine yourself as a 250,000-MILE tall version of you—so big you can touch the moon with your finger. That should do the trick.   From either of those vantage points, look down at your city or our planet and try to find your little self and your little problems that feel so big when you live from such a contracted place.   How do things look from THAT perspective?   Exactly. Like a non-issue.   Guess what? That’s the accurate perspective.   All of which leads us to Today’s +1.   Anything or anyone annoying you? Say hello to the 250-foot (or 250-mile!) tall version of you. Look at your problems from that vantage point. Smile. Wave. Then do what needs to get done....more

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• +1: #530 Hagfish Are Pretty Freaky

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  Sep 17 2018

  Continuing our underwater theme for a moment longer, have you ever heard of hagfish?   They’re pretty creepy. (I apologize in advance for the visual image here but I think it’s worth it…)   Here’s how Steve Chandler describes hagfish in Time Warrior:    “To really live now there are two things I want to phase out of my life forever: (1) Resentments about the past and (2) Worries about the future.   These two activities, strengthened by repeated indulgence, are like hagfish. Hagfish? Many people don’t know what hagfish are, but they are just like worries and resentments.   In the real, undersea world, hagfish are blind, slimy, deepwater eel-like creatures that dart into the orifices of their prey and devour them, alive, from the inside.   Kill the hagfish in your life. Then you can live now and maybe procrastinate later.”   Um. Hmmm… Wow.    That’s a heck of a way to kill your prey, eh? Dart into their orifices and then devour them, alive, from the inside? Yikes.   And, well, that’s Today’s +1.   Got any hagfish in your life?    Any resentments and/or worries that’re eating you from the inside out?   Is now a good time to kill those hagfish before they get you?   Fantastic. Good luck with that!...more

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• +1: #525 Work or Play?

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  Sep 12 2018

  In our last +1, we talked about W.H. Auden’s (genius) quip that routine, in an intelligent person, is a sign of ambition. (I laugh with joy every time I type that.)   Then we did a quick check in on your ambition. And, hopefully, we dialed it up a notch and made sure that your routines were reflecting that strong desire to Optimize and actualize in service to your family, community and world.   Today I want to talk about work and play.   A lot of people think those two things are separate.    I think you’re doing it wrong if your work ISN’T play.   Abraham Maslow would agree. He once said that one of the hallmarks of self-actualizing people is that they get to a place where “apparent dichotomies” are dissolved. In Motivation and Personality, he has a chapter in which he describes the “19 Characteristics of the Self-Actualizer.”   Check out the Notes for a super-quick look at all 19 of those self-actualizer characteristics.   For now, know this: The 19th characteristic of self-actualizers is their “Resolution of Dichotomies.” For example, he tells us: “The dichotomy between selfishness and unselfishness disappears altogether in healthy people because in principle every act is both selfish and unselfish.”   Another dichotomy that dissolves for self-actualizers?   The dichotomy between work and play.   What happens when work IS play? And when play IS work?   Well, then you get a statement like this from author James Michener in his autobiography: “The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him, he’s always doing both.”   That’s the way to roll.   Here’s to mastering the art of living.   Let’s have fun writing the rules to the game that is our lives and then playing it with all the joy and intensity and excellence we can muster—letting others decide whether we’re working or playing.   For us, we’re always doing both....more

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• +1: #520 The $7 Trillion Mind-Hacking Industry

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  Sep 07 2018

  A couple +1s ago, while celebrating Yuval Noah Harari’s lack of a smartphone, I mentioned the fact that we don’t need to become smashing Luddites in response to the tsunami of technology that hammers us all day every day.   But… We ALSO want to make sure we don’t become addicted users.    The best solution? Be an Optimizite. Let’s make the best use of technology to sculpt the best possible version of yourself. (Recall that Optimize comes from the Latin optimus which literally means “the best.”)   That’s the central theme of Conquering Digital Addiction 101—which might be my favorite master class so far.    Here’s the deal.   You know how Facebook and Instagram and Google make money?   By, essentially, hacking and then selling your attention.   They work REALLY REALLY REALLY (!!!) hard to make sure you spend MORE and MORE and MORE time on their sites and apps.   Then they SELL your attention to (literally) the highest bidder.   Now, of course, there’s nothing inherently evil about this per se. These companies often provide astonishingly cool and equally valuable services.   But the way they’ve set up their business model essentially REQUIRES them to, as this must-see 60 Minutes exposé called “Brain Hacking” puts it: HACK your mind.   Now, we often say we watch stuff like that for “free” but, technically, we typically pay for it via xx seconds of your attention (which is sold to a sponsor who shows us their ad).   Alternatively, you can upgrade your YouTube account and NOT watch ads—which is a really compelling alternative business model that doesn’t require a company to focus so much on mining your attention.   Saving the bigger picture business model discussion for another time, get this: That whole economy is called the “attention economy” (and could be called the “mind-hacking economy”).    You know how much money is made hacking your mind every year?   Some researchers put the number at $7 TRILLION dollars.    S E V E N.  T R I L L I O N.  D O L L A R S.    $7,000,000,000,000!!!   That’s a lot of zeroes. (12 in fact.)   And… That’s a lot of hacking.   And… A lot of addicted users.   Which brings us to another point of the class and of this +1. Technologists refer to their customers as “users.” You know who else refers to their customers as “users”? Drug dealers. (Hah. And d’oh.)   Seeing that our smartphones and emails and apps light up the same addiction centers of our brains as cocaine and alcohol and other drugs, it’s a fitting parallel.   It’s also why Bill Maher refers to “social media tycoons” as “tobacco farmers in t-shirts.” Only, he says, the tobacco guys only wanted your lungs. Tech titans want your SOUL.   Again. I’m NOT saying we should all go smashing our phones and computers Luddite style.   But I AM saying that you’ve gotta wonder why Steve Jobs wouldn’t even let his own kids use the iPad he was so excited about. And why so many tech execs follow his lead and RADICALLY limit their kids’ use of the very products they build.   As Adam Alter says in Irresistible: “It seemed as if the people producing tech products were following the cardinal rule of drug dealing: never get high on your own supply. This is unsettling. Why are the world’s greatest public technocrats also its greatest private technophobes? Can you imagine the outcry if religious leaders refused to let their children practice religion?”   All of which leads us to the practical point of Today’s +1.   On a scale of 1 to 10, with 1 being “Not at all! I’m 100% Optimizite, baby!” and 10 being “Oh… yikes! I’m a 10 Addicted User!” where are you on the addicted-user spectrum?   1 ----------------------------------------- 10   And… Most importantly: How can you take a step or three toward the Optimizite side of that spectrum today?   Here’s to wisely unplugging from the $7 trillion mind-hacking economy long enough to become all that we’re capable of being!...more

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• +1: #515 Running Experiments

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  Sep 02 2018

  In our last +1, we talked about Professor Harari’s two world maps—one before The Scientific Revolution that was all filled in (including areas they knew NOTHING about) and one after that had plenty of empty spaces (accounting for all they things they didn’t know).    Then we talked about YOUR maps. And, hopefully, we all added a good deal more empty space in our maps—especially that space outside our comfort zones that leads to the unknowable zone of our infinite potential.   Today I want to chat about the importance of running our own scientific experiments. Of course, admitting our ignorance is an absolutely essential first step to gaining new knowledge. But, then we’ve gotta throw on our lab coats and get to work!   Before we go there though, how about another quick little history lesson?    So, we all know that Christopher Columbus “discovered” the continent that became known as America. But... He refused to believe it. When he landed on the Bahamas he thought he had discovered islands en route to East Asia. As Professor Harari puts it: “He called the people he found there ‘Indians’ because he thought he had landed in the Indies—what we now call the East Indies or the Indonesian archipelago. Columbus stuck to this error for the rest of his life. The idea that he had discovered a completely unknown continent was inconceivable for him and for many of his generation.”   Then, get this: America was mistakenly named by map-maker Martin Waldseemüller who thought explorer Amerigo Vespucci discovered it. As Harari says, “There is poetic justice in the fact that a quarter of the world, and two of its seven continents, are named after a little-known Italian whose sole claim to fame is that he had the courage to say, ‘We don’t know.’”   Alright. Back to the Scientific Optimizing.   Today’s +1.    Let’s throw on our lab coats and goggles and grab our clipboards. It’s time to run some experiments.    In fact, let’s follow Ralph Waldo Emerson’s wisdom and make EVERYTHING an experiment.   btw: My hunch is you’re familiar with this quote: “All life is an experiment. The more experiments the better.”   The full passage is even better. As Ralph says: “Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. What if they are a little coarse and you may get your coat soiled or torn? What if you do fail, and get fairly rolled in the dirt once or twice? Up again, you shall never be so afraid of a tumble.”   So, my dear Scientifically-Experimenting-Ignoramus-Optimizer friend: What experiments have YOU run lately?   Let’s measure our little (and big) tests as objectively as we can—making the connection between the mundane things like “When I eat that, my nose gets stuffy” and “When I’m online late at night I sleep poorly and that diminishes my energy and optimism which makes me grumpy which slows down my actualization” to... Whatever else you need to shine the light of ignorance on!   Then, of course, we need to take that data and APPLY it to our lives. As Harari points out, it’s APPLIED scientific knowledge that leads to power.    We can only gain new power by moving from *theory* to PRACTICE.    So, my dear Scientifically-Experimenting-Ignoramus-Optimizer friend: What data have you gotten from recent experiments and, most importantly, how will you apply that knowledge to your life TODAY?   Here’s to your lab coat and clipboard. And don’t forget the goggles....more

  Episode

• +1: #510 Demonstration vs. Instruction

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  Aug 28 2018

  Wallace D. Wattles was an old-school Philosopher-Optimizer who wrote The Science of Getting Rich. He also wrote a little book called The Science of Being Great. (Both of those titles are, of course, finalists for best titles ever.)   In The Science of Being Great he has a great line that has been tattooed on my brain since I read it.   He said: “The world needs demonstration more than it needs instruction.”   The world needs DEMONSTRATION more than it needs INSTRUCTION.   Isn’t that a powerful statement?!   (Kinda makes you wonder what you’re demonstrating, eh?)   For example, we know that kids don’t do what they’re told or taught, they do what they SEE. So, it’s pretty obvious we better model the behaviors we want to see in our kids if we want them to grow up to be great humans.    All of which leads us to a little personal story—one from a couple months ago that features me in a (laughably) low moment in my parenting career.    Short story: My dad cursed like a sailor. In fact, he literally WAS a sailor. (Hah.) He enlisted in the Navy when he turned 18 and his language was just astonishingly bad. (So bad he’d literally make my devout Catholic mom cry at times. I can laugh now but it wasn’t funny then.)   Anyway… I rarely curse and I’ve been committed to never cursing in front of the kids. So, I was particularly appalled at myself (laughing) when, on an evening when I was particularly tired and Emerson was acting particularly like a (tired) 5 year old, I got so annoyed by the meditation cushion (oh, the irony!) he dropped on my face when I wasn’t looking as I was laying on the ground playing with Eleanor that I got up, walked out of the room and mumbled in a voice considerably louder than I intended: “You’re such a little sh*t!”   What happened next?   Well, he was at the door and IMMEDIATELY said, “No! YOU’RE such a little s*it!”   Again, I can laugh as I type this as a) It’s been awhile and b) He had no idea what the word was and hasn’t repeated it since and c) I got some serious mileage on the "Needs Work!” front but…   It was a really powerful opportunity for me to remember that the world needs DEMONSTRATION more than it needs INSTRUCTION.   All of which leads us to Today’s +1.   What are you demonstrating?    Any behaviors that make you wince that you’d like to clean up and throw out?    Let’s do this!...more

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• Optimizing Algorithms 101 (Intro)

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  Aug 26 2018

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• +1: #505 Solvitur Ambulando

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  Aug 23 2018

  Today we’re going to talk about walking.   Walking is awesome. In fact, it’s so old-school epically awesome in helping thinkers think that our ancient friends even had a Latin phrase to capture its power: Solvitur ambulando. <- "It is solved by walking.”   Nietzsche would agree. He said: “All truly great thoughts are conceived by walking.”   Kierkegaard would agree. He put it this way: “I have walked myself into my best thoughts.”   Then we have Immanuel Kant. He was so consistent with his daily walks that his neighbors could set their clocks to the time he passed their houses. (They even named a street after him called “Philosopher’s Walk.”)    Then we have Charles Darwin. For nearly FORTY years he followed his schedule with “clockwork” precision. And, you know what made it on the schedule every day? His walk. He was so committed to it that he actually leased his neighbor’s land just so he could do a complete loop on what became known as Sandwalk (although he preferred to call it his “thinking path”).   Then there’s Aristotle. He and his followers walked so much as they thought and taught and philosophized that they were known as the “peripatetics”—which literally means “walking up and down.”    Of course, modern scientists have proven just how powerful walking is for creativity. (Especially in nature!)   So, yah. Ancient and modern philosophers agree: Walking is pretty powerful.    But, pop quiz!   You know what NONE of those philosophers had on their deep-thinking walks?   SMARTPHONES.   Of course, none of them lived in a world with such a nonstop tsunami of digital distractions but I can assure you that no self-respecting, deep-thinking lover of wisdom would bring a device that would subject them to OTHER people’s thoughts on a walk intended to tap into THEIR own thoughts.   … How about you?   Today’s +1.   Go for a walk. (Ideally somewhere easy to get to yet beautiful.)   And leave your smartphone at home. (Or in the car/whatever.)   Say hello to your deep thoughts for me....more

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• +1: #500 Thrown a Perfect Game Lately?

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  Aug 18 2018

  In our last +1, we talked about the fact that batting .300 over the course of your Major League Baseball career gets you in the Hall of Fame.   Today we’re going to continue the baseball metaphor.    Pop quiz for baseball fans: You know how many perfect games have EVER been thrown?!    (For those who may not know, a perfect game is defined by Major League Baseball (via Wikipedia) as “a game in which a pitcher (or combination of pitchers) pitches for a victory [in a game] that lasts a minimum of nine innings in which no opposing player reaches base.”)   So… Get this: According to Wikipedia, Major League Baseball has been around for 140 years. Over 210,000 (!) games have been played. And only 23 (!) perfect games have ever been pitched. And… No player has ever thrown more than one perfect game.   140 years. 210,000 (!) games. Only 23 perfect games.    And NO pitcher has ever done it twice.   Yet you and I want to have perfect lives. (Hahahahahhaha!)   I’m also reminded of John Wooden. He was all about GOING for perfection but only doing so KNOWING we’ll never actually get it!   Here’s how he puts it: “Perfection is what you are striving for, but perfection is an impossibility. However, striving for perfection is not an impossibility. Do the best you can under the conditions that exist. That is what counts.”   (Sounds a lot like our Guiding Stars and Distant Shores, eh?)   You know what else Wooden said? This: “When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens—and when it happens, it lasts.”   (Sounds a lot like our Optimize +1s, eh?)   And, one more Wooden gem (all of these are from his book called Wooden, btw): “Did I win? Did I lose? Those are the wrong questions. The correct question is: Did I make my best effort? That’s what matters. The rest of it just gets in the way.”   Today’s +1.    Let’s make our best effort.    Let’s “seek the small improvement one day at a time. That’s the only way it happens—and when it happens, it lasts.”   +1. +1. +1....more

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• +1: #495 Conquering Hero vs. Suffering Martyr

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  Aug 13 2018

  In our last +1, we talked about the science of daydreaming. Quick recap: Stay out of the “poor attention control” and “guilty-dysphoric” realms and in the “positive-constructive” mode.   Here’s another way to think about it. (Thanks again to Manoush Zomorodi!)   When your mind is wandering and you’re kinda randomly thinking about your life, do you imagine yourself as the CONQUERING HERO of your own story (positive-constructive!) or the SUFFERING MARTYR (guilty-dysphoric) of the story?   It’s a big distinction.   We want to get REALLY (!) good at noticing when we’re falling into the “woe is me” helpless Victim orientation and SHIFT it into the “Let’s do this!!” Creator orientation.   How?   Well, again, what do you think we’re doing with all these +1s?    I’m basically trying to give you a super-stocked toolshed/armory of tools and weapons and tips and tricks and hacks you can use THE MOMENT you find yourself losing your connection from the best version of yourself.   It all starts with mastering our fundamentals: eat! move! sleep! (Ever notice how the martyr shows up a LOT more when you’re TIRED? Me, too. That’s why Vince Lombardi says that “Fatigue makes cowards of us all.”)   Let’s actually keep things simple and focus there today.   Do you know your #1 Self-Care Habit?    Is it eating well? Exercising? Sleeping? Meditating? Doing deep work? Helping others? …? …?    What’s the thing that, if you DON’T do it, pretty much guarantees a sub-optimal day? (For me it is, unquestionably, getting a good night of sleep.)   You?   This is my #1 Self-Care Habit: ______________.    This is the #1 thing I can do to Optimize it Today: ________________.   That is all.   Here’s to doing the things that help the Conquering Hero show up more and more consistently.    And, here’s to stepping back and looking at the fundamentals whenever we get a little Whiney-Martyr wobbly!   +1. +1. +1....more

  Episode

• +1: #485 The Rules of Breathing

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  Aug 03 2018

  In our last couple +1s, we’ve talked about your breathing. If you haven’t checked out the full Optimal Breathing 101 master class yet, you might dig it.    For now, how about a quick look at the THREE simple rules of optimal breathing?   Here they are: Breathe through your nose Into your belly And exhale slightly longer than you inhaled 1 + 2 + 3 = Magic.   How about a quick inventory then a closer look?   First, the quick inventory: You breathing through your nose? (Most people don’t. Go look around and/or in the mirror. Do you see a mouth gaping open?) Do you breathe deeply (yet calmly) into your belly? (Most people don’t—especially if you breathe through your mouth!) And, is your exhale slightly longer than your inhale? (This is the fastest way to relax!) Now, for the closer look:   Rule #1. Breathe Through Your Nose (EXCLUSIVELY!)   When? All day. Every day. (Including while sleeping and training.)   Why? Well, check out the class for a full description (and/or the Notes on The Oxygen Advantage, etc.) but here’s the basic idea.  First: Your nose filters, humidifies and conditions air in ways your mouth simply can’t.  Second: Know that we NEVER used to breathe through our mouths except for the most extreme instances of physical exertion. (Think: Lion chasing you.)  Third: When you breathe through your mouth, you tend to “overbreathe” via short, shallow, fast breaths that disrupt the oxygen to carbon dioxide levels in your body. Although it might sound weird, it’s the CARBON DIOXIDE that actually gets the oxygen out of your red blood cells and into your tissues and organs and you need to slow down your breathing (via your nose!) to get the CO2 right and, as a result, the O2 where you want it.    Rule #2. Breathe into Your Belly   Fill up the lower part of your lungs. Flex your most underappreciated and underutilized muscle in your body. Get your diaphragm rocking!!   Note: Don’t take “big” breaths via your mouth into your chest. Take nice, mellow, quiet, DEEP breaths into your belly. Repeat. All day. Every day.   Rule #3. Exhale Slightly Longer than You Inhale.   This is the fastest way to flip the flip the vagal switch and turn on your parasympathetic nervous system and R E L A X.   Whenever you think about it: Exhale longer than you inhale. (Finish strong as we like to say at the Johnson house!)    Squeeze your diaphragm. Get all that air out. Why? Well, did you know that breathing is responsible for 70% (!!!) of your body’s detoxification? Elimination and sweat only take care of 30%. (Kinda surprising, eh?)   But, guess what? If you’re not breathing right, you’re not detoxifying fully. And, of course, you’re not fueling your cells properly.    Enter: Compromised vitality and increased potential of getting all the things you don’t want.    Therefore: Nose. Belly. Exhale.   Practice. Practice. Practice.   Today’s +1.   How about a nice, deep, calm breath. In through your nose… Down into your belly… Out through your nose with a nice, long exhale.   Ah…   Here’s to your Optimal Breathing!...more

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• Conquering Digital Addiction 101 (Intro)

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  Jul 29 2018

  ​​Technology is, obviously, awesome. We’ve been using “tech” tools for 2.5 million years since our protohuman ancestors first picked up a stone and used it as a tool. 1.8 million years ago, “we” figured out how to make an acheulean hand axe which was a pretty epic innovation at the time. ​​ ​​So, with the advent of smartphones in what’s known as the “Input Age,” I’m not suggesting we should all become tech-smashing Luddites. But… (And this is a big but!), I also don’t think we should underestimate just how much we play the role of addicted users caught up in the mix of a $7 TRILLION attention economics (/mind-hacking!) industry. ​​ ​​The solution: Become Optimizites—use technology wisely to become the BEST you rather than mindlessly let your 1 million-year-old prefrontal cortex get hacked all day every day. ​​ ​​In the class, we walk through the costs of addiction, then talk about how to conquer it so we can sculpt our ideal lives.  ...more

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• +1: #480 Put Your Name on a Sheet

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  Jul 29 2018

  Since our time with George Leonard exploring his ideas on Mastery, I’ve been thinking about him a lot.   I realized that I forgot to share another one of my favorite Ideas from his great little book that has most changed my life.    It’s super simple but equally powerful.    First, the context.    In a section on getting energy for mastery, George tells us: “A human being is the kind of machine that wears out from lack of use. There are limits, of course, and we do need healthful rest and relaxation, but for the most part we gain energy by using energy... It might well be that all of us possess enormous stores of potential energy, more than we could ever hope to use.”   Of course, as we discuss often, we need to remember to oscillate and train our recovery, etc. but we’ve also gotta know that human beings GAIN energy by USING energy. We’re the kind of machine that wears out from LACK of use.   Which reminds me of super-energized Leonardo da Vinci’s wisdom: “Iron rusts from disuse; stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigor of the mind. So we must stretch ourselves to the very limits of human possibility. Anything less is a sin against both God and man.”   (Cue choir of angels on this one: ”So we must stretch ourselves to the very limits of human possibility. Anything less is a sin against both God and man.”)   So…   George offers a few tips on how to Optimize our energy for mastery.   One of them is to set priorities and make decisions. He tells us: “Indecision leads to inaction, which leads to low energy, depression, despair.”    Another tip is to get on the path of mastery and STAY ON IT. He says: “Much of the world’s depression and discontent... can ultimately be traced to our unused energy, our untapped potential.”    All of which leads us to two questions and then the point of Today’s +1.   Question #1: Got any decisions you need to make? Question #2: Are you using your potential?!   And, now to the main event: As an Aikido master, George tells us: “It’s instructive to watch the immediate surge of clarity and energy during training that comes from the simplest act of writing one’s name on a notice.”    I don’t know about you, but after I’ve put my “name on a notice” (aka signed up for a Spartan Trifecta for the year including a 13+ mile race up and down ski slopes at elevation with bonus energy points for racing with the elite age group guys), my energy and clarity and intensity of (and consistency of!) training IMMEDIATELY shifts.    How about YOU?    Has that ever happened to you in the past?    And, most importantly: Got any sign-up forms waiting for you?   Yah? What makes you smile (and maybe makes your heart skip a beat) just imagining doing it?   A 5k? A triathlon? A Spartan Race? Getting your black belt?    What’ll it be?   That’s Today’s +1. If you’re feeling so inspired, go put your name on a notice. Watch the immediate surge of clarity and energy during your training....more

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• Optimal Breathing 101 (Intro)

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  Jul 27 2018

  Breathing. It’s easy to take for granted but when you stop to think about it, it quickly becomes obvious just how powerful it is. Get this: You can live for weeks without food and days without water but, of course, only minutes without oxygen. Plus: Your brain uses 20% of the oxygen you consume while breathing is responsible for 70% (!) of your body’s detoxification. Yet… If you’re like most people, you’re probably doing this simple, should-be-easy fundamental wrong. In this class, we’ll look at why CO2 is (somewhat paradoxically!) actually the variable we want to be Optimizing if we want to get the O2 out of our hemoglobin and into our cells. Then we’ll look at the Three Rules for breathing perfectly as we Optimize your breathing for calm, focused energy....more

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• +1: #475 Want Recognition?

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  Jul 24 2018

  Continuing our good times with Confucius, here’s one of the gems from his Analects that has tattooed itself on my brain since I read it a decade ago.   “The Master said, He does not mind not being in office; all he minds about is whether he has qualities that entitle him to office. He does not mind failing to get recognition; he is too busy doing the things that entitle him to recognition.”   How great is THAT?   Would you like a little more recognition than you’re getting?   OK. That’s fine.   Now take a deep breath and get back to work doing whatever it is you think will EARN you that recognition.   Repeat that process whenever the desire for (more) recognition arises.    That’s Today’s +1.   Well, that and this passage from James Allen’s As a Man Thinketh—which is also tattooed to my brain along with big chunks of that entire essay.   Imagine working tirelessly and then, one day, things just shift.   Here’s how Allen poetically puts it: “And you, too, youthful reader, will realize the Vision (not the idle wish) of your heart, be it base or beautiful, or a mixture of both, for you will always gravitate toward that which you secretly most love. Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal.    You will become as small as your controlling desire; as great as your dominant aspiration: in the beautiful words of Stanton Kirkham Davis, ‘You may be keeping accounts, and presently you shall walk out of the door that for so long has seemed to you the barrier of your ideals, and shall find yourself before an audience - the pen still behind your ear, the ink stains on your fingers - and then and there shall pour out the torrent of your inspiration. You may be driving sheep, and you shall wander to the city - bucolic and open mouthed; shall wander under the intrepid guidance of the spirit into the studio of the master, and after a time he shall say, 'I have nothing more to teach you.' And now you have become the master, who did so recently dream of great things while driving sheep. You shall lay down the saw and the plane to take upon yourself the regeneration of the world.’”   Here’s to the ink stains on your fingers when the curtains rise and the world applauds and you say, “Did I win?”...more

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• +1: #470 How to Win the Olympic Games

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  Jul 19 2018

  I can’t resist. One more +1 on Aristotle.   So… The Olympic Games started in Olympia (not too far outside of Athens) in 776 BC.   A few centuries later, Aristotle told us that you can’t just SHOW UP at the Olympics and look like a great athlete, you have to actually COMPETE.   Here’s how he puts it: “Just as at the Olympic Games it is not the best-looking or the strongest men present that are crowned with wreaths, but the competitors (because it is from them that the winners come), so it is those who act that rightly win the honours and rewards in life.”   To recap his point: You can’t just KNOW how to live virtuously. You need to actually LIVE with virtue.    I repeat: Theory is rudimentary philosophy. Practice is the advanced work.   And, I’m reminded of Donald Robertson’s genius wisdom on the difference between being a warrior of the mind and a mere librarian of the mind.    As we’ve discussed, in The Philosophy of Cognitive Behavioural Therapy he tells us: “The ancients conceived of the ideal philosopher as a veritable warrior of the mind, a spiritual hero akin to Hercules himself, but since the demise of the Hellenistic schools, the philosopher has become something more bookish, not a warrior, but a mere librarian of the mind.”   Today’s +1.    Is there a “theory” you need to make a “practice”?    Yah? Which one? And how will you bring it to life today?!    Here’s to leaving the library and heading into the Olympic arena that is our lives....more

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• +1: #465 Virtuous Activity of the Soul

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  Jul 14 2018

  In our last +1, we talked about Aristotle’s Nicomachean Ethics and the fact that his word for “happiness” was VERY different than our word.   Eudaimonia, as we discussed, literally means “good soul” and implies a powerful sense of actualizing our potential—succeeding in expressing the best within ourselves.   Today we’re going to focus on HOW Aristotle teaches us to create THAT type of “happiness.”   Pop quiz: Can you guess?   …   Pop answer: In a word: Virtue.    In a Greek word: Areté.   Aristotle tells us that the ONLY way to have a “good soul” and experience the deepest sense of well-being and happiness is to, essentially, express the best version of yourself moment to moment to moment. To live with virtue.   Here’s how he puts it: “But what is happiness? If we consider what the function of man is, we find that happiness is a virtuous activity of the soul.”   “Virtuous activity of the soul.”   Wow. Isn’t that BEAUTIFUL.   “Virtuous activity of the soul.”   Just for a moment… Imagine a culture in which our sense of happiness was grounded in a commitment to “virtuous activity of the soul.”    Then imagine YOUR life in which your happiness was connected to the virtuous activity of your soul.   What’s that mean?   We’ll talk more about how to hit that target via Aristotle’s Doctrine of the Mean tomorrow.   For now: At a choice point today, just ask yourself, “What would my soul like me to do right now? What would ‘virtuous activity’ of the best within me look like?’”   Then, of course, have fun high-fiving your inner soul as you rock it....more

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• +1: #460 Delete THAT App

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  Jul 09 2018

  In our last +1, we talked about the fact that 25 minutes every day = 2 YEARS of your life.    Did you figure out how you’re wasting time and make some progress eliminating that time wasting activity?   If so, high fives.   If not, here’s a tip.   In Bored and Brilliant, Manoush Zomorodi gives people a 7-Day Challenge to invite more boredom and more brilliance into their lives. Challenge #4 is pretty epic. It’s the fastest way to add two years back to our lives.   Here’s how she puts it: “Your instructions for today: Delete it. Delete *that* app. ... You know which one is your albatross. The one you use too much. The one you use to escape—too often, at the expense of other things (including sleep). The one that makes you feel bad about yourself. Delete said time-wasting, bad-habit app. Uninstall it.”   Yep. THAT app.   Which one is it?   Want two years of your life back?   Delete it. Now.    I know it’s going to hurt but so is you looking back on your life from your deathbed and wondering why you squandered so much precious time and didn’t go ALL IN on living your greatest life so…    Jim Rohn’s wisdom comes to mind: “We will all experience one pain or the other—the pain of discipline or the pain of regret—but the difference is that the pain of discipline weighs only ounces while the pain of regret weighs tons.”   Let’s pay in ounces. Delete THAT app.   (NOW! Seriously. You’re the Boss, but let’s do this!!)...more

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• +1: #455 The Master

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  Jul 04 2018

  George Leonard was an aikido master who wrote a great little book called Mastery.    It’s a tiny little book packed with a ton of wisdom. I highly recommend it.    There’s one particular passage that’s been tattooed on my mind since I read it over a decade ago. We’re going to talk about that tomorrow. Today, we’re going to take a quick look at how Leonard describes mastery and the other paths that can trip us up.   First, pop quiz! When you think of the path of Mastery and the Master who walks that path, what vision comes to mind? How would YOU describe it?   Take a moment and noodle that.   Alright.    Here’s how Leonard describes mastery. He tells us that “We fail to realize that mastery is not about perfection. It’s about a process, a journey. The master is the one who stays on the path day after day, year after year. The master is the one who is willing to try, and fail, and try again, for as long as he or she lives.”   That’s mastery. It’s a PROCESS.    When we commit to the path of mastery we stay on that path day in and day out. YEAR after YEAR. (Reminds me of Steven Pressfield’s wisdom about Turning Pro—and how your life changes the day you truly flip the switch and go from amateur to Professional.)   The alternatives to Mastery? Well, Leonard tells us we can be what he calls a “Dabbler” or a “Hacker” or an “Obsessive."   Here’s the quick look.   The Dabbler: Gets really into something for awhile and loves the quick results but the moment the newness fades, he or she’s off to the next new thing—rationalizing that it just wasn’t a good fit. Hence, no mastery.   The Obsessive: A bottom-line type of person who wants to get the tennis stroke right on the first lesson and, when results start to slow, pushes even harder to make it work, ignoring the fact that plateaus are part of the path of mastery—pushing and pushing mercilessly to create a continuing upward curve. Then? Injury/burnout/etc. Followed by a sharp, sharp decline. Hence, no mastery.   The Hacker: After sort of getting the hang of something, the hacker is content to stay at a plateau—never really improving his skills beyond the first basic level. Hacking, hacking, hacking. Hence, no mastery.   The Master. The Dabbler. The Obsessive. The Hacker.   And YOU.   How are you showing up these days?   Now… I was going to ask you how you think you can bring a little more mastery to your life but then I realized I should probably give you Leonard’s #1 tip first.   Here it is: “How do you best move toward mastery? To put it simply, you practice diligently, but you practice primarily for the sake of the practice itself.”   Aha! Practice. Again.    So… Today’s +1.    What’s the most important thing in your life right now?   And… What’s your DAILY (!) PRACTICE to Optimize that thing or the Big 3 things?    For me?    Energy = AM Trail (I never miss a day = my commitment to the practice/mastery) Work = AM Deep Work (Again, I (literally) never miss a day = my commitment to the practice/mastery) Love = AM Kid Time (I too often miss a day here! lol. Although my shut-down complete is pretty legit this still needs work and is being reinstalled!)   You?   Energy = __________________ Work = __________________ Love = __________________   Here’s to your Mastery and the simple practices that keep us on the path!...more

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• +1: #450 Food Poisons Part 2

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  Jun 29 2018

  In our last +1, we talked about Rule #1 of Nutrition. You remember what it was?   Basic idea: It’s not what you start eating that has the most positive impact. It’s what you STOP eating. There aren’t any Fountains of Youth in nature; there ARE poisons. And, you can’t eat enough broccoli to make up for all that pizza.   (So, what did you eliminate?)   Although I did share his high-level perspective, I didn’t share John Durant’s perspective on what he thinks we should remove as I wanted to make his general advice apply whether you’re Paleo or Vegan or Pegan or whatever.   Today we’re going to look at his top recs at what qualifies as “poison” and should, therefore, be removed.    *** Note: I share this with a respectful tip ‘o the hat to the Grain Lovers out there. ***   John tells us (and, of course, many others who share his perspective echo this): “Top on this list [of poisons] are industrial foods (sugar, vegetable oils) as well as the seed-based crops they’re made out of (cereal grains, legumes). Think of these as slow-acting poisons when consumed in large quantities.”   Very few people are going to argue that sugar is good for us. (And certainly not in the quantities in which we consume it today: 150+ lbs per person per year. The fact that we can consume more sugar in one meal than our ancestors would consume in an entire year = not good.)   Then we have veggie oils. We’ve talked about it before, but they’re not good for inflammation.  (Although, when I was in the hospital waiting room while my brother had his surgery, for some odd reason Dr. Oz dedicated his show to trying to convince us that corn oil is awesome. Hah. We’ll save that for another chat.)   Then we have grains and legumes. If you fall into the Paleo-esque camp, you won’t have a tough time agreeing with the statement that we can ”Think of these as slow-acting poisons when consumed in large quantities.”   If you enjoy grains and legumes and your digestion and health are perfect then congrats!    If you enjoy those foods and your health and digestion can use some Optimizing, you might want to experiment with a little elimination!    As per the Hartwigs in It Starts with Food (their Whole360 program was super-helpful years ago after my decade-long low-fat-vegan stint): “The marketing from big cereal companies would have you think that cereal grains are highly nutritious—and that if you don’t eat them, you’ll miss out on all sorts of vitamins, minerals, and fiber that you can get only from grains. That’s simply not true. Grains are not (we repeat, not) nutrient-dense when compared with vegetables and fruit.”   Plus: “Another way that a diet high in grains leads to suboptimal nutrition is in terms of opportunity cost: If there are more whole grains on your plate, then there’s probably less of some other food—like vegetables—on your plate. And that lowers the overall micronutrient density in your diet too. In summary: There is not a single health-promoting substance present in grains that you can’t also get from vegetables and fruit.”   I laugh as I type this given the near-religious fervor with which people approach their nutrition.   Again, YOU’re the Boss.   Given your nutritional philosophy, are there any foods that you think you might to eliminate?   Have fun. That is all!...more

  Episode

• +1: #445 Sentence Completions

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  Jun 24 2018

  Nathaniel Branden was a fascinating guy. As a teenager he wrote a fan letter to Ayn Rand—which she ignored. Then he wrote another letter a little later which led to an intimate relationship and collaboration.    We’ll save the details of that relationship for another discussion. For now, let’s look at some wisdom from The Six Pillars of Self-Esteem where Nathaniel tells us about a little self-awareness exercise called “sentence completion.”   Here’s how he puts it: “Sentence-completion work is a deceptively simple yet uniquely powerful tool for raising self-understanding, self-esteem, and personal effectiveness. It rests on the premise that all of us have more knowledge than we normally are aware of—more wisdom than we use, more potentials than typically show up in our behavior. Sentence completion is a tool for accessing and activating these ‘hidden resources.’”   How’s it work?   Like this.   Take a sentence stem (like: “Living consciously to me means...”) and create 6-10 completions of that sentence. Only rule is that each ending needs to create a grammatical sentence. Write quickly, don’t stop to “think” and, as Nathaniel says: “Any ending is fine, just keep going.”   Let’s try it out on this sentence stem:    If I bring 5 percent more awareness to my activities today…     That’s Today’s +1.   Here’s to tapping into the wisdom that’s always right there waiting for us!...more

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• +1: #440 Exercise vs. Zoloft

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  Jun 19 2018

  We’ve talked about how exercise is kinda like taking a little bit of Ritalin and a little bit of Prozac, but somehow we’ve gotten this far into our +1 series without talking about the fact that exercise is as effective as Zoloft in reducing depression.   Get this.   In The How of Happiness, Sonja Lyubomirksy walks us through a little experiment.    Bring clinically depressed individuals into a lab. Split them into three groups. The first group is assigned to four months of aerobic exercise while the second group gets an antidepressant medication (in this case Zoloft) and the third group gets both.    The exercise group does three, forty-five minute sessions per week of cycling or walking/jogging at a moderate to high intensity.   Fast-forward four months.   As Sonja says: "Remarkably, by the end of the four-month intervention period, all three groups had experienced their depressions lift and reported fewer dysfunctional attitudes and increased happiness and self-esteem. Aerobic exercise was just as effective at treating depression as was Zoloft, or as a combination of exercise and Zoloft. Yet exercise is a lot less expensive, usually with no side effects apart from soreness. Perhaps even more remarkably, six months later, participants who had ‘remitted’ (recovered) from their depressions were less likely to relapse if they had been in the exercise group (six months ago!) than if they had been in the medication group.”    She continues by saying: “No one in our society needs to be told that exercise is good for us. Whether you are overweight or have a chronic illness or are a slim couch potato, you’ve probably heard or read this dictum countless times throughout your life. But has anyone told you— indeed, guaranteed you—that regular physical activity will make you happier? I swear by it.”   Any time one of the leading, conservative scientists in the field guarantees (!) ANYTHING I sit up straight and pay attention.   And, in this case, I put on my shoes and hit the trail....more

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• +1: #435 Other Image 101

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  Jun 14 2018

  In Self-Image 101, we talked about how to create the most heroically awesome version of yourself by integrating the “Optimus” you and the “en*theos” you into the “Hērōs” you.   We also talked about Other Image 101—aka: How do you see OTHERS?   Walt Whitman helped us out with this idea.    He once said: “In the faces of men and women, I see God.”   Which begs the question: When you look in the faces of men and women, what do YOU see?   That’s actually Today’s +1.   When you’re out and about today (and, perhaps even more importantly: when you’re in and hanging out with your family today!), take a moment to step back and SEE the absolute best, most divinely awesome essence of the people with whom you’re interacting.   And, remember: It’s hard to see in others what we’re not seeing in ourselves.    Therefore…    Let’s make sure the first person in whom we see God this morning is that person looking back at us in the mirror.    Here’s to bowing to the divine within yourself and to the divine within all those you meet today!   +1. +1. +1....more

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• Food 101 (Intro)

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  Jun 10 2018

  How to Feel Empowered Around Food and Fuel Your Awesomely Authentic Life

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• +1: #430 Chewing on 100k Words Per Day

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  Jun 09 2018

  Here's another little gem from Dan Pink’s To Sell Is Human. (The man is a brilliant writer and a treasure-trove of goodness.)   He tells us that, according to research from McKinsey: “the typical American hears or reads more than one hundred thousand words every day.”   Think about that for a moment.   100,000 words. EVERY DAY.   When I think about that, I immediately think of a few things: A Lion, a King, and a Monk.    Specifically, I think about Alberto Villoldo’s wisdom that we are now exposed to more stimuli in ONE WEEK than our ancient ancestors were exposed to in their ENTIRE LIFETIMES.    As he says, we evolved to deal with one lion roaring at us at a time. Now, with 24/7/365-global news, it’s as if the entire jungle is roaring at us all day every day. (Which, btw, is one of the reasons why obsessive news and talk show consumption is correlated with anxiety, depression, etc.)   (Another btw: Here’s a crazy stat from Nasha Winters in The Metabolic Approach to Cancer. She tells us: “We can slug down more sugar in thirty minutes than our ancestors would consume in an entire year.” &lt;- Yikes. And we wonder why we're all so sick…)   That’s our Lion. (Side note: Emerson and I just read The Lion, the Witch and the Wardrobe and are now working our way through the Chronicles of Narnia. Love it.)   Then there’s our King. Stephen King to be precise.   In On Writing, King says that the hardest part of his creative journey was when he was a full-time high school teacher trying to make it as a writer. Although he loved the kids, at the end of the week he felt like his brain had been attached to jumper cables (!) and it was REALLY hard to simmer down and write anything worth reading.   Then there’s our Monk: Thich Nhat Hanh.   He tells us that everything we are exposed to is a “nutriment” that needs to be “digested.” Those 100,000 words we hear and read every day? Your brain has to process them and digest them just like all the food you eat (and that sugar you might be consuming!).   All of that to say…    To put it very directly: If you’re the “typical” American, jamming your consciousness so full of words (and stimulation) all day every day, you probably have a VERY hard time ever coming up with an original thought. (Laughing. Sorry to break the news…)   At least that’s MY experience when I open the tap a bit too much to news—I find myself waking up in the morning thinking about what’s going on in the world vs. what I want to CREATE in the world.   Of course, as with everything, there’s a balance.    How’s yours?   btw: This is also why I very rarely have any music on (and never any talk shows) when I’m driving (that’s my silent time to decompress and think and integrate!) and why I NEVER (!!!) bring any technology with me when I’m in nature hiking (that’s my silent time to decompress and think and integrate!).   Again, we all need to find our path and our optimal balance.   How’s yours?   To the extent we’re committed to being more CREATIVE than REACTIVE, I say we trim that 100,0000-word count down and remember Mark Twain’s quip that anytime he finds himself on the side of the majority, it’s time to pause and reflect. And, of course, there’s Krishnamurti’s genius line that being well-adjusted to a profoundly sick society is no measure of health.   Let’s break away from the noise and make some noise in the world!...more

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• +1: #425 It’s Always Hard

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  Jun 04 2018

  Emerson is learning how to read and I’m the lucky guy who gets to teach him.   The other day Emerson wrote his first word: “mom.” Then he busted out “dad.” Then he was able to write his name by himself. (I get a little misty just typing that.)   I don’t hang on to much “stuff” but those first, handwritten words are now my most prized possessions.   Philosophically, it’s amazing to see how something that is super hard — like, for example, Emerson writing an “a” — suddenly becomes “easy.”   Of course, I might take more than a moment to celebrate the now awesome “a” and remind Emerson that there was a time when that was really hard.    And, we often quickly roll through the other things that were hard before they became super easy. If you were a fly on the wall of the Johnson house you might here something like this:   “Remember how you used to poop in your pants!” (We both get a kick out of that one.) “And, now it’s super easy to go in the toilet!”   “And, remember how you used to suck your thumb and it was super hard to stop? But then you decided to and BAM! Now it’s easy!”   “Remember when writing that ‘a’ was hard?! And NOW look at it! You make it look easy! WOW.”    Then we like to connect the dots between hard and easy.   Me: “How’d you get so good at doing that ‘a’?!”   E: “Practice.”   Me: “Yep. That’s how you get good at anything, huh?”   Together: “Practice. Practice. Practice.”   Me: “You can pretty much do ANYTHING you want, buddy, with enough practice!”   I have mist in my eyes as I type that.   And, I say the same thing to you (and, of course, to myself): “You can pretty much do ANYTHING you want, buddy, with enough practice!”   Only question is: What do you want? (Seriously. What do you really want in your life?!)   Ready to pay the price?   Here’s to pooping in the toilet and remembering that everything is hard before it’s easy....more

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• +1: #420 WOOPy WOOP!

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  May 30 2018

  Yesterday we reviewed our Motivation Equation. I hope you took the time to hang out with your #1 Wildly Important Goal and run it through the little magical formula.    And, if not: Pardon the soapbox moment but… Um… Well, hmmmm…    We can’t incrementally crush it together if we’re not actually PRACTICING these ideas on a consistent (read: daily!) basis.    We’ve gotta move from THEORY to PRACTICE and there’s only ONE way to do that…   PRACTICE! PRACTICE!! PRACTICE!!!   Ahem. I am now stepping off the soapbox.   Today we shall review another super powerful not-so-secret weapon: WOOP!   As I mentioned in our last +1, we’re currently working on a big project. As such, I’m employing all the best stuff I know to rock it.    And, it’s now officially I M P O S S I B L E for me to not WOOP something I really care about.   I mean, recall that science shows just how powerful this little practice can be in making our dreams a reality so…   The key? Once again: Start with a vision of your ideal. That’s your WISH. Know the OUTCOMES you think you’ll experience—aka why you’re fired up. Then… Rub that vision up against reality by seeing the OBSTACLES you might face then create a PLAN to deal with it. Voila! You’ve created a “necessity to act” and you’ve increased your odds of success.   So…   Today’s +1.   Let’s revisit your #1 Wildly Important Goal. (Note: Number ONE. Not ten. Or five. Or even two or three. ONE.)   Bust out a blank piece of paper or use our Worksheet. Let’s run through the WOOP! process.   What’s your WISH? If everything went perfectly, what, specifically, would you see in your life? (Awesome.)   What’s your OUTCOME? In other words, WHY are you fired up about achieving this? What benefits will you achieve? (Awesome.)   Now…   What OBSTACLES do you think you might face? Yep. That one. And that one. Don’t forget that one. (Awesome.)   Finally…   What’s your PLAN?! What will you do to go over and under and through those inevitable obstacles? OMMS!! (Awesome.)   W O O P!   There it is.   Again and again and again.   Let’s do this!...more

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• +1: #415 Your Grand Purpose

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  May 25 2018

  One of the themes we come back to again and again is the basic idea of loving what is — whether that’s via Byron Katie’s wisdom or the Stoics or the Serenity Prayer.   Here’s another take on it that I’ve found super helpful.   Vernon Howard tells us: “If your grand purpose in life is to wake up, then whatever happens to you is good, for it can prod you into self-awakening.”   And, he says: “If it takes apparent misfortune to turn us into true philosophers and doers of good to receive good, then apparent misfortune is our greatest fortune.”   Well that’s one way to look at it, eh?   Indeed it is. A very powerful way.   So…   Today’s +1.   What’s your GRAND purpose? The ultimate big ol’ purpose of your existence?   Mine?   In short: To actualize my potential. In service to the world. While enjoying the process.   Now, with THAT goal in mind, I can bring Vernon’s wisdom to mind and alchemize pretty much E V E R Y T H I N G into great fortune. From the mundane issues with the kids or the biz to the bigger challenges in life.    It’s ALL antifragile fuel for the fire of actualization.   All of it.   So, again… What’s your grand purpose?   Get clear on it. Then make the connection between your response to this moment and that target.    Let’s use E V E R Y T H I N G as fuel for our growth.   That’s how to turn apparent misfortune into great fortune....more

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• +1 #410 Command & (/or) Obey

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  May 20 2018

  In Thus Spoke Zarathustra, Nietzsche tells us: “He who cannot command himself should obey. And many can command themselves, but much is still lacking before they can obey themselves.”   How epic is that?!   Let’s slow down and read it again: “He who cannot command himself should obey. And many can command themselves, but much is still lacking before they can obey themselves.”   To translate: Can’t figure out what you should do? No big deal. Just get used to following orders from someone else.   Have a sense of what you should do but can’t follow through? Well, much is still lacking then, my friend. We must be able to command ourselves then obey those commands.   It’s why Leonardo da Vinci said: “One can have no smaller or greater mastery than mastery of oneself.”   And… Well, pretty much E V E R Y O N E (! ! !) says that self-mastery is the secret sauce (to being the Boss of your own life).   (It’s also why, if I had to summarize my entire philosophy in one word I’d go with areté.)   So… Today’s +1.    What the most important “command” the wise, Commander-in-Chief version of you would give to the “rest” of you? (aka: What’s the #1 thing you KNOW you could be doing that you’re not doing?)   And…   Is now a good time to obey that wise Commander?   Fantastic.    Command. Obey. Repeat.   Spiral up today....more

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• +1: #422 Levity + Gravity = Buoyancy

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  May 02 2018

  Dan Pink tells us that To Sell Is Human.   Although only 1 in 9 Americans is technically in sales, he says that the other 8 in 9 spend a ton of their time in “non-sales selling.” In fact, the research he commissioned shows that we spend around 40% (!) of our time (or 24 minutes out of every working hour!) trying to move people to do things—whether that’s pitching an idea to colleagues or trying to change someone’s behavior.   (That’s, obviously a lot. And, being good at that is, obviously, important to our professional and personal success.)   Then there’s the personal time we spend “selling”/”moving” others—from selling our kids on a philosophical idea (“mistakes are awesome!”) or your spouse on how to Optimize your nutrition (“sugar isn’t awesome!”).   In that context, he tells us we need some new ABCs of selling. As you may know, the “ABCs” of the old-school, hard-core sales approach are “Always be closing.”    That, to say the least, is not where it’s at. Now? Now, Dan says, it’s all about “Attunement + Buoyancy + Clarity.”   Check out our Notes for more. Here’s the jumbo-quick look:   Attunement is basically the ability to connect with others. We get there via three things: humility, trying to figure out what the other person is thinking (this is more effective, btw, than trying to figure out what they’re feeling) and strategically mimicking their movements and words (but doing it subtly and acting like a human being without being weird about it).   Buoyancy is actually what I want to focus on today. More on that in a moment.   Then we have Clarity. We need to be able to concisely communicate the essence of our offer—finding the 1% of what really matters while asking good questions, etc.   So…   All that to arrive at Bouyancy.    Bouyancy is how we stay afloat in the “ocean of rejection” we all feel when we try to “sell” people on our ideas and/or products, etc. Dan offer us tips to stay buoyant before, during and after our pitch.    Before: We want to make sure our self-talk is empowering (he offers a fascinating twist here that we’ll talk about in our next +1).    During: We want to keep our positivity ratios Optimized. 1:1 isn’t going to do it. Nor will 2:1. Research shows that 3:1 is the sweet spot. (Note: 11:1 isn’t going to work either!)   After: We want to make sure our “explanatory styles” are rocking. Check out the +1 on How to Learn Optimism featuring Martin Seligman’s 3 P’s for more.   Now, we’re ready for the point of Today’s +1.   You know that positivity ratio? We want to target 3:1. Too little positivity isn’t going to work. AND (very important and!), TOO MUCH positivity isn’t going to work either.   I love the way Dan frames Barbara Fredrickson’s wisdom on this: “Fredrickson sees the healthy positivity ratios ... as a calibration between two competing pulls: levity and gravity. ‘Levity is that unseen force that lifts you skyward, whereas gravity is the opposing force that pulls you earthward. Unchecked levity leaves you flighty, ungrounded, and unreal. Unchecked gravity leaves you collapsed in a heap of misery,’ she writes. ‘Yet when properly combined, these two opposing forces leave you buoyant.’”   Levity + Gravity = Buoyancy.   I love that.   How’s your levity? How’s your gravity?    Fantastic. Here’s to your buoyancy!...more

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• +1: #390 Cancer’s Achilles: How to Exploit

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  Apr 30 2018

  In our last +1, we talked about our 80/20 180 phase in which we implemented a number of high-leverage lifestyle changes.   After that stabilization and Optimizing process, we went deep into what research shows to be a REALLY powerful targeted therapy for cancer: a ketogenic diet.   In fact, we hired the woman who literally wrote the book on it.   That book is called Keto for Cancer. Its author, Miriam Kalamian has been my brother’s day-to-day nutritionist for the last x weeks. She and her book are AMAZING.   If you’re wondering what nutritional approach we’re following, THAT’s it.   I’m laughing as I type this but my brother went from pretty much eating whatever he wanted whenever he wanted in whatever quantity he wanted to following a nutritional plan with the precision of an Olympic athlete such that he knows, in his words, whether or not he can have a couple more walnuts with lunch. (HAH!)   All of which begs a few questions.   First, you may wonder: What’s a ketogenic diet? And, why is it relevant?   Well, a therapeutic ketogenic diet is a very low carbohydrate, adequate protein, high healthy-fat, nutrient-dense diet that shifts your body’s primary source of energy metabolism from glucose to what’s known as “ketones.”    The ketones produced in a therapeutic ketogenic diet are relevant because THIS is how we strike cancer where it’s weak.   Here’s the deal. Remember our chat about the fact that “cancer loves sugar”? Well, cancer cells don’t just love sugar, cancer cells pretty much literally (!!!) can’t live without sugar. (I have goosebumps as I type that.)   Know this: You don’t need to rewind that far in our 1.5-million-year evolutionary history to arrive at a time when the next meal wasn’t guaranteed (let alone arriving as “edible foodlike substances” that was made in a factory and available in your fridge all day every day — all consumed with basically no effort, etc.).    Know this: We evolved to not just survive during times of food scarcity but to THRIVE.   This fact required what’s known as “metabolic flexibility.” Healthy cells had to be able to burn either glucose or ketones for fuel.    (Side note: Here’s a little known fact that all dieticians know but nearly all keep secret: We can function just fine with ZERO carbs. We NEED fats and proteins. We do NOT NEED carbs.)   But…   And might just be THE most important point in our entire discussion about how to conquer cancer so let’s pay attention here:   CANCER CELLS ARE METABOLICALLY INFLEXIBLE.   Which means that cancer cells can’t make the switch from using glucose for fuel to using ketones. (Whereas healthy cells easily can.)   And THAT is how you checkmate the seemingly immortal cells and their out-of-control growth.   Leverage their metabolic inflexibility. Cut off their fuel source. Step on their Achilles heel.    Practically speaking, what that means is we need to drastically reduce carb intake (in the range of around 20 net carbs per day). When done with precision (ideally with the guidance of a nutrition pro) within the healthy fat, adequate protein, nutrient-dense parameters Miriam maps out in her book, you radically change your energy metabolism — nourishing your healthy cells with ketones while starving your cancer cells of glucose.    This is why my brother measures his glucose and ketones all day every day.    He’s driven the glucose down: now in the 80s — which, again, is an epically awesome drop from the 145 diabetic, cancer-feasting-on-glucose zone to the optimal, “where’s the glucose?!” cancer cell starvation diet zone — WHILE driving his ketone levels up. Again, nourishing the metabolically flexible healthy cells while exploiting the metabolically INflexible cancer cell’s Achilles.   THAT is how we use targeted nutritional therapy to win the war on cancer....more

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• Public Speaking 101 (Intro)

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  Apr 28 2018

  We’ve had a lot of people ask for a class on Public Speaking. It tends to freak a lot of people out which is why Idea #1 features Jerry Seinfeld’s quip that most people are so afraid of public speaking that they’d prefer to *receive* a eulogy than give one. (Hah.) Alas, if you have any fears over speaking in public, you’re not alone. Enter: Common humanity. And, enter my own stories about my fears and my favorite ways to alchemize that energy. (“I’m excited!” + “Bring it on!” + threat vs. challenge, etc.) Other Ideas include Rule #0 (aka, it’s not about you), Rule #1 (aka BE you—amplified!), systematically organize (and overprepare!), plus Optimizing your pre-shot routine before letting it rip!...more

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• +1: #385 Two Theories on the Origins of Cancer

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  Apr 25 2018

  So, on one hand, as per our last +1, science shows that genes play a surprisingly small role in the cause of cancer.   Yet…   Guess where nearly all of that $100 billion of research money has has been spent?   Yep.   We’ve spent $100 billion dollars on research and we spend $100 billion dollars on cancer medications every year operating under the assumption that cancer is, primarily, a genetic issue.   To put it directly, that appears to be the essence of why we’ve failed to win the war on cancer. We’ve been looking at it from the wrong perspective.    Result: No improvements in the real death rates since the 1950s.   Here’s the short story on the two conflicting theories regarding the origin of cancer:    The dominant theoretical orientation within Western medicine is something called the “somatic mutation theory” (or “SMT”) of cancer.   It basically says that cancer is CAUSED by genetic mutations.    Now, there’s no question that cancer cells are pretty wacky genetically. In fact, the sheer complexity of mutations that exist even within one individual with cancer (let alone across individuals with various types of cancers) is why it’s so hard to treat cancer from this paradigm.    But the question we need to ask is: Is cancer CAUSED by genetic mutations, or are those mutations a downstream EFFECT of some other cause?   Thankfully, researchers have been asking this question.   Enter: The metabolic theory of cancer.   The METABOLIC theory of cancer (vs. the genetic theory of cancer) says it’s dysfunctional ENERGY METABOLISM that precedes the genetic instability (and all the other hallmarks of cancer).   And, guess what?   That’s a HUGE distinction.   Why?   Because your theory drives your therapy. Get the theory wrong and you get the therapy wrong.   You just might spend an awful lot of money on research and treatment and get no real improvements.   To put it directly: When a loved one’s life is on the line, that’s no longer an abstract statistic. It’s a matter of life and death.      P.S. Did you know that some cancer medications cost $100,000 for a year’s worth of treatment that only extends life by three months? That’s (shockingly) true. There has to be a better way, eh? Yes. And… The good news: There is a better way.    P.P.S. Thomas Seyfried is one of the world’s leading researchers who is persuasively arguing for the metabolic theory of cancer. His 15-page (+ 7 pages of references) peer-reviewed article in the scientific journal Nutrition & Metabolism called “Cancer as a metabolic disease” is a MUST READ.    Print it out, read it. Bring a copy with you to your next appointment with your oncologist and team, etc. This is the scientific foundation for the theoretical framework we will be using to inform our metabolic approach to therapy.    P.P.P.S. It’s essential that we understand the fact that what we’re talking about here is not a “cleanse” or a “detox” or anything along those lines. Although many inspiring anecdotal stories exist out there on the Internet about various juicing/cleansing/detoxing protocols, that’s NOT what we’re talking about here and, with blessings to all those who have benefited from and swear by them, I would never bet my life (or my brother’s life or your life) on those approaches.    What we’re talking about here is a scientifically-grounded look at an alternative theory of cancer supported by a growing body of peer-reviewed, empirically sound data. There’s a BIG difference between that and the “cancer cures” we can find on the Internet. And, that’s one of the reasons why most primary care physicians and oncologists freak out when they hear you’re doing something other than traditional approaches.   We’ve shared all this research with our traditional team. And, we’ve gotten smart about how to communicate our approach. Which (along with the astonishing (!) therapeutic benefits my brother has experienced thus far) has led our oncologist to say to my brother, “If I were diagnosed with what you have (stage IIB pancreatic cancer), I’d do what you’re doing.”   Why would he say that? Because, pancreatic cancer is notoriously hard to treat from a traditional (read: genetic origin!) perspective.   And, you know when he said that? It wasn’t in our first meeting. In that initial meeting when he delivered the prognosis he literally didn’t look at my brother once. He had the very difficult job of communicating a very heavy prognosis and all my brother could see from the table was the side of his doctor’s face as he described what was going on to Rick’s wife, Kristin. It wasn’t a good day to say the least.   He changed his tone after he looked at my brother’s PET scan that showed NO SIGNS of cancer—after 5 weeks of SUPER intense nutritional and lifestyle therapeutic intervention that we’ll discuss. (Although we didn’t have a “before” PET scan to compare it to, that’s not supposed to happen with stage IIB pancreatic.) He and the other doctor who reviewed the PET + CT scans said, “If we didn’t know you had cancer, we wouldn’t know you had cancer after looking at those scans.”     Now, there are a lot of variables at play and, again, we didn’t have a baseline to compare it to, and this is a sample size of one and we have a long way to go in our Optimizing journey, etc. etc. etc. but I am extremely confident that our metabolic approach to my brother’s cancer helped halt his cancer’s growth. And, I know we’re not alone as there are so many exemplars with similar results following a similar approach out there.    I’m excited to share some of the practical steps we’ve taken in line with the metabolic approach to cancer. But, first, I want to spend a little more time establishing the theoretical framework as it’s important we get it on a high level.   Which we’ll do in our next +1…...more

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• Cooking 101 (Intro)

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  Apr 21 2018

  What You Can Do on a Daily Basis to Optimize Your Nutrition in an Easy and Practical Way.

  Episode

• +1: #380 Seneca Says: Be Harsh with Yourself at Times

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  Apr 20 2018

  In our last couple +1s, we had some fun at the hospital with our Stoic friends Seneca and Epictetus.    Recall Epictetus’ wisdom that sometimes good philosophy feels more like a trip to the hospital than a spa. (Ouch!)   Seneca echoes this wisdom in Letters from a Stoic where he says, “Be harsh with yourself at times.”   Now, of course, this does NOT mean that we need to go around like that albino monk from The da Vinci Code mutilating ourselves. (Yowsers!)   But…    It DOES mean that, at times, with a base of (and, ultimately, OUT OF a deep sense of) self-compassion, we need to give ourselves a Zen stick to the head and wake up from the bad habits that might be dragging us down.   As with the virtuous mean chat we had awhile ago, there’s a virtuous mean here.    TOO MUCH harshness is destructive — we’ll develop a sense of self-loathing that Aristotle would consider a vice of excess.    TOO LITTLE harshness on the other hand, and we run the risk of being a bit too self-contented. That would be a vice of deficiency.   The virtuous mean rests right there in the middle path — where we’re appropriately correcting our weaknesses WITHOUT self-criticism per se, just a nice firm “needs work” look in the eye as we embody more and more of our ideals.   The great Sufi philosopher Rumi comes to mind. He tells us: “This discipline and rough treatment are a furnace to extract the silver from the dross. This testing purifies the gold by boiling the scum away.”   In other words, be harsh with yourself at times. Check yourself into the hospital for the surgery. Throw yourself into the furnace.   Let’s extract the silver from the dross. Purify the gold within by boiling away the scum.   When?   Now. And again and again and again.   How?   With a knowing, joyful, Stoic-Sufi-Optimizing smile....more

  Episode

• +1: #375 You, a Farmer and His Horse

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  Apr 15 2018

  Once upon a time in a land far away, there was an old farmer.   This man had a horse.   Then, one day, his horse ran away.    All the neighbors said, “Gah!! That’s such a bummer. What bad luck.”   The man said, “Maybe. It is what is.”   Then, one day, the horse returned!! And, lo and behold, the horse brought along a bunch of wild stallions with him!   All the neighbors said, “Wow!! That’s incredible. What good luck!”   The man said, “Maybe. It is what it is.”   At this point in the story, I should mention that the man also had a son. This son was pretty excited about the new horses. Especially one particularly wild stallion he wanted to ride.   So, he hops up on the horse and, WHAM! He gets slammed to the ground and breaks his leg.   All the neighbors said, “Ohhhhhhhhh, man! What bad luck. I can’t believe that happened. Now your son can’t work the fields. That’s really bad.”   The man said, “Maybe. It is what it is.”   Then one day, the army came marching into the small village. There was a war and the king demanded that all able-bodied young men join them in their battle. Our man’s son with the broken leg was spared.   All the neighbors said, “Wow. Your son has been saved! What good luck.”   The man said…    Well, at this stage you know what the man said.   Today’s +1. How do YOU respond to life’s events?   Is it all either “good” or “bad”?   Or, perhaps, is it just what it is?    P.S. Shakespeare must have had this Zen story in mind when he had Hamlet say that “there is nothing either good or bad, but thinking makes it so.”...more

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• +1: #370 Mistake-Learner’s High

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  Apr 10 2018

  In our last +1, we talked about Phil Stutz’ great phrase: “Endlessly evolving process.”   Phil likes to draw upward spiraling loops to describe the flow of evolving into the best version of ourselves.   In fact, his spiraling loops are almost identical to Ray Dalio’s spiraling loops. Remember his? We unpacked his 5-Steps to Success model not too long ago.   The super-quick recap: You start with an audacious goal. Then you fail. Then you figure out why you failed. Then you design a better solution to your challenge. Then you get to work on the solution.    Then you spiral up and repeat that process of evolving into a slightly better version of you. (For how long? E N D L E S S L Y.)   Now, Dalio tells us that it’s REALLY important to fall in love with that process. ESPECIALLY (!) the part most people shy away from — that whole failing part.   “But can’t I just evolve without all those mistakes?”   (Insert laughter from all philosophers ever.)   (Still laughing.)   “No. You can’t.”   Therefore, the wisest among us (with Dalio in the lead on this one) tell us that we want to so fall in love with the process of making mistakes and then getting a little better that we’re kinda like a runner who hits a certain point during his or her run where the pain goes away and the “runner’s high” takes over.   Dalio calls this the “mistake-learner’s high.”   You’re so engaged in the dynamic process of Optimizing that you L O V E the mistakes — knowing that they’re just part of the process of going after something audacious and the perfect data/fuel to Optimize just a little more today.   And, we all know that it’s all about aggregating and compounding those tiny little gains over an extended period of time, right?   So…   Today’s +1. Made any mistakes lately?    Can you see how those mistakes are an ESSENTIAL part of your (endlessly evolving) process of achieving your audacious goals?!   Fantastic. Keep that in mind today.   And tomorrow. And the day after that.   Enjoy your mistake-learner’s high!...more

  Episode

• +1: #365 Fingers and Lectures

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  Apr 05 2018

  Please extend your pointer finger and shake it as if you’re lecturing someone — saying something like, “You shouldn’t do this, this and this! Do that, that and that!”   Thank you.   Now, look at your hand and count how many fingers are pointing at the person you’re lecturing and how many fingers are pointing back at you.   Unless you’re missing a digit, you should see one finger pointing at the lucky recipient of your lecture and THREE fingers pointing back at you.   You may want to pay attention to that the next time you’re lecturing someone.   Debbie Ford tells us that this practices is a really handy way to notice our “shadow” — the stuff we haven’t integrated in our own lives that, unfortunately, we tend to project onto others.   She tells us to “attend our own lectures” because, more often than not, whatever lecture we’re giving someone else is the one WE desperately need to attend.   Today’s +1. The next time you start telling someone all the things you think they need to start doing more of or less of or whatever, imagine you’re a student diligently taking notes on the lecture you’re giving.   You might just find that the lecture you’re giving *them* is what YOU most need to hear!   (And, btw, the sooner you actually do the stuff you’re lecturing other people about, the sooner you’ll stop lecturing them about it. ;)...more

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• Conquering Cancer 102 (Intro)

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  Mar 31 2018

  Episode

• +1: #360 Isn’t That Extreme?

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  Mar 31 2018

  Susan Peirce Thompson wrote a great book called Bright Line Eating. She has a Ph.D. in neuroscience and is one of the world’s leading experts on the psychology of eating.    Before all that, Susan was addicted to cocaine and food and basically everything else — which gives her a very nice vantage point from which to talk about how to recover from addiction.   In her book and programs, she applies the bright lines of Willpower 101 we talk about all the time to the fundamentals of Nutrition 101 we talk about all the time.    Her top two bright lines for eating? Eliminate sugar and flour.    Don’t reduce or eat them more moderately. E L I M I N A T E.    Susan walks us through all the reasons those edible foodlike substances act more like drugs than food and she points out the havoc they cause in our bodies. But today I want to focus on a question she often gets asked when she encourages people to make a 100% Commitment to those two bright line rules.   People often say (insert at least a slightly whiney voice): “But… Isn’t that extreme?”    “I mean, really? I have to say no to donuts and cookies and pastries and pizza and…?”    “Isn’t that just sooooo extreme?”   NO, she says.   Cutting off your limbs because you have diabetes is extreme.    Getting checked into the hospital one Tuesday afternoon then losing half your stomach after having gastric bypass surgery because you have a cancerous growth near your pancreas that is a serious threat to your life? THAT is extreme.   Removing sugar and flour?   Not so much.   Today’s +1. Eliminate the sugar and flour.   Like, jumbo 100% eliminate.    Unless you think it’s too extreme and you’d prefer the alternative down the line....more

  Episode

• +1: #355 The Decade View

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  Mar 26 2018

  Matthew Kelly has written a number of great books. We have Notes on three of them: Perfectly Yourself, The Rhythm of Life and Off Balance.   In Off Balance, Mathew tells us that if we want to change the trajectory of our lives (and/or careers), we need to change the period of time we think about.   Here’s how he puts it: “So, the first step is, don’t be in too much of a hurry to create the ideal life you have imagined. Personal and professional satisfaction are built like a castle, one brick at a time. We tend to overestimate what we can do in a day and underestimate what we can do in a week. In the same way, we tend to overestimate what we can do in a year and underestimate what we can do in a decade.   Take a decade view. Give yourself a decade to build the life you have imagined for yourself, one that is rich and overflowing with personal and professional satisfaction. Until you take the decade view, until you begin to imagine and plan what you can do in a decade, you have not even begun to explore your potential.”   The decade view.   What’s YOURS look like?   Seriously. Pull out a blank piece of paper. Wave the wand. What’s your life look like?   That’s Today’s +1.   P.S. From a career/income perspective, Matthew brings the point home by reflecting on how much various people at McDonalds make depending on the time horizon for which they’re responsible. Here’s a super quick look: 90 second = Drive-thru clerk = $7-$8/hr 8 hours = Shift manager = $12-$15/hr 3 months = Store manager = $20/hr 1 year = Regional manager = $35-$40/hr 20 years = CEO = $10,000/hr (= $20m/year)   Note: The same returns apply to every aspect of our lives. For example, if our time horizon for our happiness is the next 5 minutes, then we’ll prioritize eating the donut, having the extra drink or smoking the cigarette.    And, guess what? Although it’s easy to take for granted, with that approach we’re not even guaranteed a decade.    Of course, none of us are guaranteed even an extra moment beyond this one but we want to choose wisely and our #1 priority should be making sure we’re giving ourselves the best shot to be around in a decade, eh?   Here’s to a beautiful decade view. See your Future Self. And prioritize your next moment accordingly....more

  Episode

• +1: #350 Wealth thru Profound Service

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  Mar 21 2018

  When I worked with Steve Chandler, one of the themes of our work together was “creating wealth through profound service.”   I just love that phrase: “Wealth through profound service.”   Steve wrote a great book called Wealth Warrior and he’s the one who inspired me to look up the ancient meaning of the word “astonish.” It’s from the Latin ex "out" + tonare "to thunder." It literally means "to leave someone thunderstruck.” Or, as I like to say, “to strike with lightning.”   Steve says that most people have the wrong standard. They’re thinking about “customer satisfaction.” But, he says, how uninspiring is the idea of merely “satisfying” someone? Much better, he says, to ASTONISH. I, of course, agree.   All that’s nice, but how do we do that?   Well, I think the essence of it is found at the nexus point of those three circles we talk about in the +1 called “How’s Your Hedgehog?” in which we talk about Jim Collins’ perspective on how great businesses (and lives!) are created.   In short: Collins tells us we need to find the nexus point of what we truly Love to do, what we can be Great at, and what the world Needs (and, if it’s a biz we’re talking about, what the market is willing to pay for!).   As I was preparing for Abundance 101, I was thinking about those ideas and also thinking about Cal Newport’s great book So Good They Can’t Ignore You in which he tells us about the perils of following your Passion Mindset at the exclusion of your Craftsman Mindset.    Longer chat but I don’t think it’s either/or. Which led me to sketch the three venn circles for the one millionth time. But this time I wrote: Passion Mindset + Craftsman Mindset + Servant Mindset.   I think that if we want to actualize our potential (in creativity, enjoyment and wealth) we need to truly LOVE what we do. My standard? You love it so much you’d pay to do it. That’s a Passion Mindset.    (Of course, as Professionals we need to do what needs to get done whether we feel like it or not, so I’m not saying it’s all sunshine and rainbows and unicorns but we’ve gotta start with the Love!)   And… If we want to actualize our potential (in creativity, enjoyment and wealth), we need to be ALL IN committed to mastering our craft and doing GREAT work. Enter: The Craftsman Mindset.   Finally, it’s not enough to Love it and strive to be Great at it, we need to find a way to share our Passion and Craft with the world. And, we need to do the often hard work of figuring out how to truly create value by giving people what they really want and are willing to pay for. Enter: The Servant Mindset.   So… Three Mindsets: Passion + Craftsman + Servant.   Find the nexus of those three mindsets. Optimize the bliss out of each. THAT is how we astonish.    And, over the long run (!), that’s how we create wealth through profound service.   Today’s +1. Sketch your three circles. Take a quick inventory. How’re you doing? What’s awesome? What needs work?    And, most importantly: What can you do today to Optimize 1%?!   Passion + Craftsman + Servant.   +1. +1. +1....more

  Episode

• +1: #345 No More Ice Cubes, Please

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  Mar 16 2018

  A couple +1s ago we talked about taking a systems approach to disease vs. just a symptoms approach. We referenced Dr. Junger’s metaphor of a wise gardener tending to the roots.   Which reminds me of T Harv Eker’s line: “In every forest, on every farm, in every orchard on earth, it’s what’s under the ground that creates what’s above the ground. That’s why placing your attention on the fruits that you have already grown is futile. You cannot change the fruits that are already hanging on the tree. You can, however, change tomorrow’s fruits. But to do so, you will have to dig below the ground and strengthen the roots.”   Here’s another metaphor and pop quiz to bring the point home.   If you had a boiling pot of water and you wanted to easily and permanently make the water stop boiling, would you:    a) Drop in two ice cubes at regular intervals; or,  b) Turn the flame off/move the pot off the heat?   Option b) for the win!    Seems so simple... Yet, somehow, in a world where over fifteen million people have purchased Stephen Covey’s The 7 Habits of Highly Effective People, we’ve failed to implement Habit #1 to “Be Proactive.”   Instead, we throw our hands up in the air at all the symptoms we experience (from acid reflux and headaches to depression and cancer) and, rather than go after the causes of these ailments, we reach for another couple ice cubes to temporarily reduce the heat while doing *nothing* to deal with the flame at the root of the underlying problem.   Option a) for the loss!   Of course, we all do it at times. Enter: Common Humanity.   And, enter: Today’s +1. What “ice cubes” are you relying on? And, what little (or big) thing can you do TODAY to deal with the root cause of the issue more proactively?   Ice cubes begone! (Except for iced tea. That’s awesome.)...more

  Episode

• +1: #340 How to Win the Cancer War

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  Mar 11 2018

  Continuing our Anticancer theme, let’s chat about another brilliant idea from David Servan-Schreiber’s book, Anticancer.   Imagine this.   It’s 1942. Hitler has amassed an army of one million Nazi soldiers. They’re pushing to take over Russia — which finds itself so undermanned that adolescents and schoolgirls who have never used a firearm are joining the fight.    Miraculously, the Russians are able to resist. But, knowing they can’t sustain the defense, their leader shifts their strategy and decides to attack the German supply lines deep within German-controlled territory.   And, it works. Without the supply lines, the million soldiers are forced to retreat.   That’s the Battle of Stalingrad — one of the most influential battles of the European front in World War II.   And, David tells us, that’s the PERFECT metaphor for how we need to approach cancer. We need to cut off the supply lines. And FORCE cancer’s retreat.   How?    Well, we talked about the four levers a few +1s ago: Environment + Nutrition + Mind + Body.    Now it’s time for the Anticancer Nutrition chat. That’s our next +1.   For today: Whether you’re actively fighting cancer or just committed to preventing it, let’s imagine pulling the levers to cut off cancer’s supply lines....more

  Episode

• +1: #335 Meet Your Telomeres

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  Mar 06 2018

  Elizabeth Blackburn won a Nobel Prize for her research on telomerase — the enzyme that nourishes our telomeres. She wrote a book called The Telomere Effect with another world-class researcher named Elissa Epel in which they tell us just how powerful our telomeres are.   Today, we’re going to meet our telomeres.   But first, a quick pronunciation lesson: I always thought “telomeres” was pronounced “tell-o-meres” but, apparently, it’s pronounced “tee-lo-meres.”   Alright. With that out of our way, here’s what we need to know: The length of your telomeres is one of the most important indicators of your overall health and/or lack thereof.   Here’s how to think about them. You know those little caps at the end of your shoelaces? Those plastic little guys that keep your laces all neat and tidy? They’re called “aglets.” Once they go, your shoelaces are pretty much done, eh?   Well, that’s almost exactly how your telomeres work. Our chromosomes are the shoelaces and our telomeres are the aglets.   Here’s another way to think about it: Imagine an American football team. The quarterback needs a strong offensive line to do his job. If the offensive line is weak and easily run over, he’s going to get sacked.    Again, that’s how your telomeres work. Our chromosomes are our quarterbacks. Our telomeres are the offensive linemen.   Telomeres sit at the end of our chromosomes and keep them all neat and tidy — protecting them so they can do their job of replicating themselves to keep us nice and healthy. Once your telomeres go, your chromosomes are going to have a really hard time replicating which means you’re going to have a really hard time staying healthy.    This is why the length of our telomeres is such a powerful predictor of when we will exit the “Healthspan” of our lives and enter the “Diseasespan.”   The good news? We can lengthen and strengthen our telomeres.    How? Well, that’s pretty much what we do together every day with these +1s. We’ll explore their #1 tip in the next +1.   For now, take a nice, deep breath and thank your telomeres for all they do behind the scenes.   And, know that breathing deeply is actually one of the quickest ways to drop out of super-busy fight-or-flight mode and give your telomeres some rest and lengthening-love   Know this as well: Their #1 nutrition tip is to reduce / eliminate the “highly processed, sugary foods and sweetened drinks. (We’re looking at you, packaged cakes, candies, cookies, and sodas.).”    But only if you want to keep your telomeres nice and long and strong and extend your Healthspan....more

  Episode

• +1: #330 Hit the Rock

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  Mar 01 2018

  In our last +1, we took a quick look at Warren Buffett’s three-step goal setting process and then chatted about how it fits into our Big 3: Energy + Family + Service.   First, pop quiz: Did you do that exercise? If not, all good but…    If we want to move from theory to practice and from merely consuming these ideas to actually deeply thinking about and LIVING these ideas, we’ve gotta do the work.   The image that comes to mind for me is a stonecutter.    Imagine a guy (or gal) banging away at a HUGE rock with a sledgehammer. He pounds and pounds and pounds at that rock with his sledgehammer again and again and again.   And absolutely nothing happens.   Just a big rock. And a sweaty sledgehammer guy.   Then, apparently out of nowhere, on the next strike the rock splits. YAYUH!!!   Now, if you happened to be walking by that guy right when he made the swing that cracked open the rock you might think that a) the guy was super strong and/or b) splitting rocks is easy.   But…    You missed all the tiring, potentially frustrating swings our sledgehammer guy made BEFORE he cracked the rock.   It’s kinda like Jim Rohn’s combination lock. You might be ONE digit away from unlocking a level of clarity you thought was still super far away.   Moral of the story: We’ve gotta show up and hit the rock. Every day. If we want to make sure our ladder is leaning up against the right wall and that we’re living a life of deep, authentic purpose and meaning, we NEED to show up and do the work.   We’ve gotta turn off the entertainment at night so our brains can relax and we can get a good night of sleep. Then wake up early, feeling energized as we choose to go Deep into Creative work before we splash around in the Shallow side of the Reactive pool of life.   Over. And over. And over again.   Any one session might not yield epiphanies but we’re “accreting,” as Cal Newport would say, just a little more value in each Deep Work session. Knowing that, like the rock splitter, if we continue showing up and doing the work SOMETHING good will happen.   So…   Today’s +1.    How can you take another swing at that rock today?   Enjoy it. I can hear the rock splitting from here....more

  Episode

• Conquering Cancer 101 (Intro)

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  Feb 25 2018

  Ready to conquer anxiety? Our first step is to embrace the fact that it happens and then we’ll quit making it worse as we choose a target (calm confidence!), get our fundies in order, remember to breathe (deeply + properly), turn the serenity key in our brains, do some Olympic-style focus training so we see challenges not threats as we exit our mind and enter the moment. We’ll also look at how to create calm confidence in 5 steps and how to tap into infinite calm confidence. Tame those gremlins and rock it!...more

  Episode

• +1: #325 The Psychology of Hope

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  Feb 24 2018

  Rick Snyder was the founder of research into the science of hope. And, he was one of the pioneers of the positive psychology movement. In fact, he literally wrote the textbook on “Positive Psychology.”   He documented just how important hope is to our overall well-being and tells us that there are three primary components to having high hope: Goals + Willpower + Waypower.   It all starts with a Goal. Happy people have projects. And, happy, hopeful people have GOALS! They have a future they’re excited about.   Then we have what Rick calls “Willpower.” In this context, Rick tells us that Willpower is that spark of determination that says, “We’ve got this!!” It needs to be there in the beginning AND it needs be there after you get knocked down a few times. (Rick’s protege Shane Lopez described this as “Agency” — a sense of personal power that we have what it takes to make our dreams a reality.)   Then we have what Rick calls “Waypower.” Waypower is all about mapping out the plans for how you will attain your goal along with the wisdom to know that your first plan probably won’t work out perfectly — requiring you to continue optimizing your strategy while pursuing different routes to your goal. (Shane Lopez called this “Pathways.”)   So, again: Goals + Willpower +  Waypower.   To be high hope, we need to have all three of those Optimized. It’s obviously not enough to have Goals without Willpower or Waypower. But it’s also not enough to have Goals and Willpower but not have the Waypower. You could be really fired up and really believe you can crush it but… If you’re not also doing the planning to find all the routes to your goal, your hope will take a hit.    Today’s +1. Let’s do a quick check in on the status of your hope.   Do you have specific, meaningful, and challenging yet doable Goals?    Do you have a spark of determination or “Willpower” that gives you the confidence that you can achieve your Goals and helps you move through the inevitable obstacles you’ll face along the way?    And, do you have a plan on how you can achieve your Goals (and a willingness to constantly tweak that plan as you get feedback from the world) via a strong sense of “Waypower”?    Once more: Goals + Willpower +  Waypower.   Where are you strong? What needs work?   Here’s to cultivating your resilient, grounded, yet high hope day in and day out — especially (!) when you don’t feel like it.    P.S. Remember: If your basic fundamentals aren’t Optimized there’s no way you’ll be able to get yourself into that high-hope state consistently. Eating, moving, and sleeping well? That’s THE best way to boost your hope. Period....more

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• +1: #320 You, Buddha and Your Fundies

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  Feb 19 2018

  In No Mud, No Lotus, Thich Nhat Hanh tells us that when he was a young monk he thought the Buddha never suffered.    Then, as he matured, he realized that OF COURSE the Buddha suffered. He had a body so he had to at least occasionally get a headache or a stomachache. And, when a friend died, he’d feel sad. He was a human being. Therefore, he experienced pain and suffering.   Of course, he was also the enlightened Buddha so he was very good at regaining his equanimity.   Which leads to another interesting discussion.   If the Buddha was enlightened, Thich Nhat Hanh asks, then why did he still meditate after attaining his enlightenment?    Hmmm… Fascinating question, eh?   Answer: Because the Buddha’s happiness and equanimity was, like EVERYTHING else in the world, IMPERMANENT.    The Buddha needed to tend to his own well-being. Every day. Even after his enlightenment.   Now, if the Buddha needed to keep on doing his fundies after he attained his enlightenment, I’m pretty sure that means we do as well. (Hah.)   So…   Today’s +1.   How’re your fundies?    Want to maintain your high levels of awesome? Continue crushing your fundamentals — long after you think you “need” to.   P.S. I’m reminded of peak performance and mental toughness trainers Lanny and Troy Bassham. They tell us that average performers practice something until they get it right. Elite performers? They practice until they can’t get it wrong. (That’s a really cool distinction.)   The jumbo, uber-elite? They never stop practicing....more

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• +1: #315 Expecto Patronum!

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  Feb 14 2018

  Continuing our Harry Potter theme, let’s explore how to deal with dementors in your life.   Recall that dementors are big, ugly, wraith-like creatures that feed on and suck all the happiness out of you. And, if they’re feeling really feisty, they’ll give you a kiss that sucks your soul right out of you. (Yikes!)    Also recall that there’s a special way to deal with these foul creatures. It’s called the Patronus Charm.    Here’s how Professor Lupin describes it to Harry in The Prisoner of Azkaban: “The Patronus is a kind of positive force, a projection of the very things that the dementor feeds upon — hope, happiness, the desire to survive — but it cannot feel despair, as real humans can, so the dementors can’t hurt it. But I must warn you, Harry, that the charm might be too advanced for you. Many qualified wizards have difficulty with it.”   Harry wonders what the Patronus looks like and Lupin tells him that “each one is unique to the wizard who conjures it.”   How do you conjure it? Well, Lupin tells us: “With an incantation, which will work only if you are concentrating, with all your might, on a single, very happy memory.”   So…   Dementors feed on our happiness. And, if we allow them to, they will suck our very souls out of us.    Sounds a lot like depression, eh? Indeed it does.   Fighting dementors requires magic that even many qualified wizards have difficulty with. Alas, so it is with depression.   The charm? We must concentrate WITH ALL OUR MIGHT on a single, very happy memory. Yep. That does the trick with depression as well. We know that the mind can’t simultaneously hold both the depressed and happy thoughts. But we must be fierce in our resolve and concentrate WITH ALL OUR MIGHT if we want to win the battle when the dementors glide into our daily lives.   Eating, moving and sleeping well help, too. So does training your ability to focus WITH ALL YOUR MIGHT via a meditation practice. Oh. And deep breathing helps as well — flips the old switch from the fight-or-flight response (which dementors love) to a relaxation response (which they don’t like so much).   Back to Harry. The specific incantation we powerfully speak as we focus on that happy memory? “EXPECTO PATRONUM!!!”   Which reveals another key facet to fighting the dementors: We must expect that our efforts will work.   All that leads to a wonderful creature flowing out of your wand and standing between you and the dementor. As Lupin says, it’s different for each of us. For Harry it was a stag. For Hermione it was an otter. What’s yours? (Mine’s a lion.)   Today’s +1. Got any dementors gliding around in your life?    Focus WITH ALL YOUR MIGHT on what’s awesome in your life. KNOW that you can protect yourself from them.    “EXPECTO PATRONUM!!!”   P.S. If you have a bad encounter with a dementor, Rowling tells us that the best way to recover is to eat some chocolate. (Hah! Science agrees that chocolate does boost our mood but let’s just make sure we limit it to 1 ounce per day and make sure it’s 80%+ dark chocolate. Too much sugar DOES NOT help the cause.)   P.P.S. Remember the epic stag Harry created to fight off the 100+ dementors near the end of The Prisoner of Azkaban? Hermione couldn’t believe he could do that. Even HARRY couldn’t believe it. But… Because of Hermione’s handy dandy time turner, Harry had actually ALREADY SEEN himself do it.    As he said in disbelief: “I knew I could do it this time, because I’d already done it ... Does that make sense?”   Which reveals yet another scientifically-proven piece of wisdom. Recalling prior success is one of the fastest ways to boost your self-efficacy in the moment.    So…    Let’s add that to the mix. Focus WITH ALL YOUR MIGHT on what’s awesome in your life. KNOW that you can protect yourself from them. Recall a time in the past when you successfully faced down your biggest challenges and give me a big ol’ “EXPECTO PATRONUM!!!”   Nicely done! What a beatiful Patronus!...more

  Episode

• +1: #310 The 2nd Arrow

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  Feb 09 2018

  In No Mud, No Lotus, Thich Nhat Hanh tells us that suffering is a part of life.    You can’t create a beautiful lotus flower without some stinky mud. As he says, lotuses don’t grow in marble. And… You can’t create a happy, flourishing life without some suffering. That’s just how it is. We need to embrace that reality.   In fact, Thay (as he’s known to his students) tells us that a big part of happiness is learning how to “suffer well.” We want to quit making our suffering worse than it needs to be.   To bring the point home, the Buddha shared a story about two arrows. The first arrow strikes you and it hurts. But, if a second arrow hits you in the exact same spot, the pain won’t just double, it’ll go up TEN fold. (Ouch!)   But, here’s the deal. WE are the ones shooting ourselves with that second arrow. How? By complaining about it, wishing it didn’t happen, moping around, etc.    In Self-Compassion, Kristin Neff tells us the same thing in a slightly different way. She tells us that pain is inevitable in life but that suffering is a function of how much we resist that pain.    She shares an equation: Suffering = Pain x Resistance. Pain happiness. Our suffering is a function of how much we resist it. Shoot ourselves with that second arrow and suffering goes up exponentially. So, let’s not do that.   Today’s +1. Got any challenges in your life right now?    Are you shooting yourself with a second arrow? If so, stop.    Let’s accept that suffering is a part of life and remember: No mud, no lotus....more

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• PNTV: The Art of Connection by Michael Gelb

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  Feb 07 2018

  Michael Gelb is one of the world’s leading creativity teachers. He’s also a qi gong and aikido master who wrote one of my favorite books: “How to Think Like Leonardo da Vinci.” In this book, he teaches us the art of creating connection. Big Ideas we explore include how to optimize our ability to connect (practice with the little moments!), The Pygmalion Effect (aka the self-fulfilling prophecy), the importance of centering for conflict resolution, and how our addiction to digital devices (ADD) is leading to attention deficit disorder (ADD) which is leading to troubles in connecting and what to do about it....more

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• +1: #305 Spiritual Farts

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  Feb 04 2018

  ​​In our last +1, we explored the analytics of American farting behaviors and compared that to the even more prolific Facebook-liking behaviors. (Laughing.) Today, we’re going to explore the subject of farts a little more.​ ​​A particular, shall we say, spicy variety of farts.​​ Spiritual farts. ​​Yes, spiritual farts. ​​What are spiritual farts, you ask?

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• PNTV: Wired to Create by Carolyn Gregoire and Scott Barry Kaufman

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  Feb 02 2018

  This book started out as a blog post by Carolyn Gregoire based on Scott Barry Kaufman’s work that went viral: 18 Things Highly Creative People Do Differently. Scott is one of the world’s leading creativity researchers. Carolyn is a senior writer at the Huffington Post. Together, they wrote a great little book on the mysteries of the creative mind. Big Ideas we explore include: the fact that creativity is a messy business (embrace complexity!), the power of walking for daydreaming (all the cool philosophers do it!), creating a nice home for your genius to visit (she’s got the magic!), creating again and again (and again), unitask rather than multitask (unless you want to atrophy the best part of your brain), and STAMP your life with your own personality (but only if you want to be great … and happy!)....more

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• PNTV: The Happiness Track by Emma Seppala

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  Jan 31 2018

  Emma Seppälä is the science director of Stanford’s Center for Compassion and Altruism Research and Education. She also has a popular blog called Fulfillment Daily. In this great little book, she walks us through the latest scientific research on everything from resilience, willpower and compassion to positive stress, creativity, and mindfulness. Big Ideas we explore include how to find fulfillment (hint: it’s in this moment—right now!), how to skillfully surf stress waves, the most powerful lever to optimize your mind (hint: your breath), how to succeed in failure Jack Ma style, and the science of compassion....more

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• +1: #300 Play Well the Given Part

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  Jan 31 2018

  Epictetus told us that we don’t always get to pick the position we have in life. Our job is to make sure we play that role well.    Specifically, he said: “Remember that thou art an actor in a play of such a kind as the teacher (author) may choose; if short, of a short one; if long, of a long one: if he wishes you to act the part of a poor man, see that you act the part naturally; if the part of a lame man, of a magistrate, of a private person, (do the same). For this is your duty, to act well the part that is given to you; but to select the part, belongs to another.”   James Stockdale personified this wisdom when he found himself in a prisoner of war camp as the clandestine, commanding officer of what became hundreds of soldiers. He didn’t choose that role. But he did choose to play that given part as well as he possibly could.   Viktor Frankl echoed this wisdom. In the midst of his own experience in the horrors of a concentration camp, he chose to play his role well and told us: “The meaning of our existence is not invented by ourselves, but rather detected."   Thankfully, most of us will never experience those types of extremes.   Yet, we may perceive ourselves to be “stuck” in a life that’s not entirely our choosing or with responsibilities we may sometimes wish we didn’t have.   That’s a very good time to bring this wisdom to mind.   And choose to act well the given part.    So…   Today’s +1.   What part have you been asked to play by the ultimate director of life?   Are you playing it well?   What’s one little way you can boost your performance today?   P.S. Martin Luther King, Jr. has some wisdom on the subject as well. He says: “Be an artist at whatever you do. Even if you are a street sweeper, be the Picasso of street sweepers!”...more

  Episode

• Abundance 101 (Intro)

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  Jan 28 2018

  I created 25 classes before we got to money/wealth/etc. That was deliberate. (Virtue for the win!) And… It was fun to create this class and share my thoughts on how to create true wealth. First idea? We’ve gotta remember that the Ultimate Currency/the reason we do *anything* is to be Happy. Therefore, we want to run our pursuit of material abundance through that lens. Then we talk about how to become psychologically wealthy (billionaires, baby!) (and look at how to Optimize your balance sheet), redefine economics from a spiritual plane and then… We talk about how to make and enjoy some more money. The theme? Wealth thru Profound Service. We talk about investing in the best stock on the market: You, Inc. And, we integrate Cal Newport’s Passion + Craftsman mindsets with what I call a “Servant” mindset for a new hedgehog-like concept plus we look at Ray Dalio’s 5 Steps to Getting What You Want in Life model—which is super powerful, kinda like WOOP by an uber-practical genius. Plus some other goodness I hope you enjoy!...more

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• PNTV: Head Strong by Dave Asprey

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  Jan 26 2018

  Dave Asprey is a fascinating guy. He’s a professional bio-hacking machine whose publicly-stated goal is to live to 180. We covered his last book called The Bulletproof Diet and our kitchen’s pantry is filled with a bunch of his Bulletproof products. In this book, he unveils his best bio-hacks for, as the sub-title suggests, “activating untapped brain energy to work smarter and think faster.” Big Ideas we explore: Your brain on energy, kryptonite dust (what’re yours?), mitochondria (one QUADRILLION!), EZ water (how to drop into that spot between a gas and a liquid), and junk light....more

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• + 1: #295 Newton's First Law: Fine Print

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  Jan 26 2018

  In our last +1 we talked about Isaac Newton and his First Law of Motion. Recall the basics: An object at rest will stay at rest. An object in motion will stay in motion.   Today I’d like to look at the fine print of that Law.   Let’s dust it off and read the whole thing again.    *unfurls parchment*   “An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by some outside force.”   Oh! We missed the last part in our last +1.   “… an object in motion stays in motion with the same speed and in the same direction unless acted upon by some outside force.”   So, for example, if I start doing some Deep Living (whether that’s Working or Connecting), I’ll keep on doing some Deep Living UNLESS I’m “acted upon by some outside force.”    What outside force could possibly act upon me?   Hmmm…   Maybe a push notification? Or an email alert? Or simply having your smartphone in sight? (Hah.)   This is why, if we really want to take advantage of the power of Newton’s First Law, we need to put ourselves in a Deep Living bubble, remove all the potential “outside forces” that’ll kill our momentum, and go Deep!   Today’s +1. Make Newton proud. Let’s create some distraction-free momentum....more

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• PNTV: The As If Principle by Richard Wiseman

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  Jan 24 2018

  William James once said: “If you want a quality, act as if you already have it.” In this book, Richard Wiseman, Britain’s official professor in “the Public Understanding of Psychology” walks us through the astonishing array of research that proves what he calls the “As If Principle.” Big Ideas we explore include an exploration of the fact that feelings follow behavior, how to make yourself happy, the paradox of rewards, and how to create a new you.

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• PNTV: Trying Not to Try by Edward Slingerland

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  Jan 18 2018

  Edward Slingerland is one of the world’s leading experts on both ancient Chinese thought AND modern cognitive science. This book is a melding of those two realms. It’s a truly fascinating read. I read it in a day and felt like I was spending the day hanging out with a brilliant thinker—getting privileged access to twenty years of deep thinking. If you’re into ancient wisdom and modern science I think you’ll love the book as much as I did. Big Ideas we explore include defining wu-wei + de (one of the coolest words/concepts ever), what Confucius + Lao Tzu + Mencius + Chuang Tzu have to say about wu-wei, and the spontaneity of mirrors....more

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• PNTV: Smarter Faster Better by Charles Duhigg

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  Jan 16 2018

  Charles Duhigg is a Pulitzer Prize-winning NY Times journalist (and Harvard MBA) who wrote the best-selling book The Power of Habit in which he walked us through the science of building better habits. In this book, he walks us through the science of being productive so we can be smarter, faster and better at everything we do. It’s a great book packed with fascinating stories and practical applications. Big Ideas we explore include the 2 keys to motivation, how to build your focus, the best way to set goals (think: Stretch + SMART), why disfluency helps learning and how productivity is all about choices....more

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• +1: #285 How Are You Intelligent?

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  Jan 15 2018

  In our last +1, we had fun hanging out with your Genius.    Recall: EVERYONE in ancient Roman times was said to have their own guiding spirit, or “genius” that helped them rock it.    That reminds me of Sir Ken Robinson. In The Element, he tells us that our whole concept of “intelligence” is backward.   Rather than ask, “How intelligent are you?” we SHOULD be asking “HOW are you intelligent?”   We all have our own Geniuses. And… We all have our own different kinds of Intelligence.    So…   How are you intelligent?   As we get clarity on that, Sir Ken tells us that we all have the potential to connect to what he calls “the Element.” It’s that force within us that allows us to live with deeper meaning and mojo and joy.    The Element has two parts: Passion + Aptitude.   Two questions will help us +1 our clarity:   What do you LOVE to do? As in, you’d do this in your free time or even pay to do it? This is your passion.   What are you naturally good at? What can you do relatively easily that most people can’t do at all? This is your aptitude.   Passion + Aptitude = The Element.   Sir Ken tells us the world NEEDS us to discover our Element. I agree. Now more than ever.   Let’s do the work to discover our Element and then, of course, have the courage to live it!...more

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• PNTV: Breathe by Belisa Vranich

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  Jan 12 2018

  Breathing. It’s obviously important. And... I’m beginning to realize *just* how important it is. In fact, breathing properly is quickly becoming my #1 fundamental. Belisa Vranich is a clinical psychologist and one of the world’s leading experts on how to breathe right. In this Note, we take a quick peek at why breathing is so important, learn how to measure your Vital Lung Capacity, observe the difference between Clark Kent and Superman and get to work on training the most important and underappreciated muscle in your body (hint: your diaphragm)....more

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• PNTV: Barking Up the Wrong Tree by Eric Barker

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  Jan 10 2018

  Eric Barker is the creator of the blog Barking Up the Wrong Tree, which “presents science-based answers and expert insight on how to be awesome at life.” This is a REALLY engaging, well-written, compelling book. Eric takes us on a fun adventure through the science of what *really* works. And, as the sub-title suggests: How most of what you *think* works, is either a LOT more nuanced than you may have been led to believe or is just plain wrong. Big Ideas we explore include why valedictorians don’t typically top the success charts, how to get more willpower, why managing your energy is so key, the power of mentors (and how to get one), and the #1 thing to remember for success....more

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• +1: #280 How to Flourish

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  Jan 10 2018

  Martin Seligman is basically the Godfather of the Positive Psychology movement. He’s written a number of seminal books on the science of well-being.   When Seligman first kicked off the Positive Psychology party, he wrote a book called Authentic Happiness. A decade later, he updated his thinking with a book called Flourish.   Short story: A good life isn’t just about maintaining a positive emotional state represented by that big yellow smiley face. A good life is about moving toward your highest potential — flourishing — and that DOESN’T always feel like sunshine and rainbows.   (Of course, the ancient Greeks made a similar distinction with their two different types of "happiness”: hedonia and eudaimonia. We’ll save that for another discussion.)   So, Seligman tells us there are five key facets to the science of flourishing. He captures them in a handy-dandy acronym: PERMA.    Here’s a quick look:   P is for Positive Emotion. Although experiencing a permanent, never-ending positive state isn’t necessary (or possible), having a consistent level of positive emotional affect is a key aspect of well-being. So, smile! Enjoy your life.   E is for Engagement. Want to feel great as you flourish? ENGAGE with your life. Create more and more moments of flow as you stretch toward goals that matter and give your best self to the moment.    (Note: Want to feel really good? Engage in your core VIRTUES. The whole science of well-being is grounded on the universal virtues of all major religious and philosophical traditions.)   R is for Relationships. Science is unequivocal: Healthy relationships are a core component to a healthy, flourishing life. Invest your time here. Give someone a hug today and tell them how much they mean to you.    M is for Meaning. We need to have a connection to a deep sense of purpose in our lives. What deeply inspires you? Bring that to mind each day and make your life an expression of those values.   A is for Achievement. Want to flourish? Then we’ve gotta stretch ourselves with goals that challenge us and experience the joy of achievement. What’s firing you up these days? Are you creating micro wins and celebrating the process?   PERMA. Positive Emotion. Engagement. Relationships. Meaning. Achievement.    Where are you strong? Celebrate! And what can use a little work? +1!   Here’s to flourishing!...more

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• PNTV: The Ultra Mindset by Travis Macy

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  Jan 08 2018

  Travis Macy is best known as the record-setting champion of Leadman—“a sort of six-week Grand Prix of Ultra Endurance” that consists of a jaw-dropping number of challenges. This book is a fun look at the eight principles that make up the Ultra Mindset Travis uses to do extraordinary things. Big Ideas we explore include: Your new mantra, what to do when you don’t feel like it, thinking about thinking, making the choice to give up choice, and never quitting… except when you should quit (w/a great litmus test for when you should/shouldn’t quit)....more

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• +1: #275 First Things First

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  Jan 05 2018

  One of Stephen Covey’s 7 Habits of Highly Effective People is “First Things First.” He also wrote a whole book by the same name.   But you know where he got that phrase?   Peter Drucker.   It was Drucker who said “Put first things first.”   And you know what he said we should do with “second things.” He said we should ignore them. Specifically, he said, “First things first — and second things not at all.” (He also said, “If there is one ‘secret’ of effectiveness, it is concentration. Effective executives do first things first and they do one thing at a time.”)   Fact is, in any given moment there is only ONE most important thing to do. And, that’s what the best among us do. Over and over and over and over and over again.   Of course, this doesn’t just apply to executives. How about one of the greatest athletes of all time, Michael Phelps. Phelps is the most decorated Olympian in history. Over the span of five Olympics (which, in itself, is an epic achievement), he won 28 medals — 23 of them gold. (Wow.)   In his great book No Limits, he tells us about one of the secrets to his success he learned from his coach Bob Bowman.    It’s a very simple question that happens to form a powerful word: What’s important now?    W.I.N.   What’s important now? Micro WIN.   How about now? Micro WIN.   And now? Micro WIN.   Over and over and over and over again.   He created little micro wins all day every day during his training and before his races. And, well, those micro wins added up to a TON of Big Wins.   So…   How about that as a guiding question for you today?   What’s important now?   To be clear: This doesn’t mean working all the time or obsessively grinding in any aspect of our lives. It means seeing the big picture and knowing when the most important thing is NOT working but, rather, turning off your technology so you can connect with your family or your higher self.   That’s TRUE Winning.   Remember: First things first. Second things? Not at all....more

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• PNTV: The Plant Paradox by Steven Gundry

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  Jan 02 2018

  The Plant Paradox. In a nutshell: The plants that nourish us can also hurt us. Dr. Steven Gundry is a renowned cardiologist and heart surgeon. He’s a former professor at Loma Linda University and has authored 300+ peer-reviewed articles on using diet and supplements to eliminate a bunch of diseases. And, to put it in perspective: He’s Tony Robbins’s doctor. Big Ideas we explore include Rule #1 of nutrition (and life) (hint: STOP eating/doing stuff that doesn’t work for you), the little edible enemies that are taking you down, the vagus nerve and it’s communication from your gut to your brain, how fruit might as well be candy and 90% new you in 90 days....more

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• +1: #250 Incremental to Bam!

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  Jan 01 2018

  As all parents know, one of the most amazing things about having kids is watching them hit new milestones—when, one day, they can do what was impossible just the day before.   This recently happened in the Johnson house.   Our little baby Eleanor went from not being able to crawl to being able to cruise all over the place in what appeared to be the span of 24 hours. Of course, that’s life changing not just for her but for mom and dad as well. (Hah!)   As a father who happens to be a lover of wisdom, I couldn’t help but notice that this huge shift in ability that seemed to be so sudden was arrived at in an incredibly incremental way.   Of course, Eleanor has been slowly developing all the requisite strength and skills to be able to crawl and then… BAM! It’s on.   But, it’s fascinating to reflect on the fact that each of the preceding micro-gains didn’t make it obvious that something so big was in the works.   And, of course, it’s the same thing with us.   We may not see any “big” results in our lives as we work hard to implement these little       +1s.   But guess what?   One day a switch will flip and you’ll be able to easily do what was, up until that point, impossible.    So, here’s to the +1s that lead to the +10,000s.    And, here’s to making sure the house is officially child-proof. We’ve got a baby on the loose!...more

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• +1: #245 On a Bad Team?

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  Jan 01 2018

  In our last +1, Navy SEALs Jocko Willink and Leif Babin told us that leadership is all about EXTREME Ownership. No excuses. No blaming. Ever.   They tell us that, ultimately, there are no bad teams per se, only bad leaders. To bring the point home, they tell us a story about guys in boats.   Imagine Navy SEAL training. You’re already exhausted from weeks of basic training. Now it’s time for Hell Week.   One of the most brutal aspects of the training is when the aspiring SEALs are split into “boat crews”—each with seven guys. Each team gets an old-school World War II-era inflatable boat that weighs 200 pounds. They need to carry this boat up and over 20-foot-high sand berms and run with it for miles. Then they get to paddle it out to the ocean, dump it over so everyone’s out and freezing wet and then paddle it back in.   And...   They’re always competing with everyone else. If you lose, you have to go through extra, bonus brutal stuff while the winners get to take the next race off. (The instructors constantly remind everyone: “It pays to be a winner!”)   So, with that in mind, imagine Boat Crew II. These guys win every single race. They’re simply crushing it. And, although they’re physically hammered, they’re actually smiling throughout the process.   Then we have Boat Crew VI. These guys are LOSING every single race. To put it mildly, they are simply NOT crushing it. And, as you can imagine, they’re not too happy about it—cursing and blaming one another for all their problems.   So…   Each crew has a leader. Boat Crew VI’s leader is convinced that they’re losing because his team sucks. He’s certain that Boat Crew II is simply made up of the best guys and his team isn’t.   Now, our wise instructor knows that there’s no such thing as a bad team, just a bad leader.   So, he devises a little experiment. He commands the leaders to swap teams. The leader from the always-winning Boat Crew II would now switch places with the leader from the always-losing Boat Crew VI.   What happens?   Well, the worst boat crew suddenly became the best. They went from losing nearly every race to winning nearly every race.   As Jocko and Leif remind us: There are NO bad teams. Only bad leaders.   Today’s +1.  Let’s shine the spotlight on you.   Whether it’s at home or at work, do you ever think you’re on a “bad” team?   Guess what…   You’re the problem. (Hah. Seriously.)    Quit blaming and criticizing and start taking EXTREME OWNERSHIP for the situation.   Find solutions. Make it better. Lead. Win....more

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• +1: #240 Our Minds Must Relax

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  Jan 01 2018

  In our last +1, we talked about the Cal Newport-inspired “Shut-down complete!”   First, quick check in: You win that game?   Get this: Seneca was talking about the same thing 2,000 years ago.    As you may know, Seneca was born around the time Jesus was born. He was one of history’s leading Stoic philosophers. In addition to being one of the wealthiest people of Rome and a statesman plus advisor to emperors, he was also a playwright and is considered the creator of the essay.   In one of his great books called On the Shortness of Life, Seneca talks about the importance of giving our minds time to rest.    Specifically, he says: “Our minds must relax: they will rise better and keener after a rest. Just as you must not force fertile farmland, as uninterrupted productivity will soon exhaust it, so constant effort will sap our mental vigour, while a short period of rest and relaxation will restore our powers. Unremitting effort leads to a kind of mental dullness and lethargy.”   He tells us that back in the good ol’ days of the Roman senate, they couldn’t introduce anything important after the tenth hour. Checking our math, we’ll note that the sixth hour was for rest (and, as we discussed, is the origin of “siesta”). That was at noon. So, our 10th hour? That was 4pm.   The ancient Roman senate didn’t allow anything new to be introduced that would tax their brains after 4pm.   If that policy was good enough for the Roman senate, I say it’s good enough for our lives! (Hah.)   Again, we’ve gotta give our minds time to rest.    End your days at a reasonable time.   Turn your brain off.   Restore your power.    Rise better and keener after a solid rest!...more

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• +1: #235 Regret, Science Of

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  Jan 01 2018

  Mark Twain tells us that twenty years from now we will be more disappointed by the things we didn't do than by the things we did do. So, he says, we should throw off the bowlines and sail away from the safe harbor—catching the trade winds in our sails.   Get this: Science agrees.    In The Myths of Happiness, Sonja Lyubomirsky walks us through the fact that we are surprisingly resilient in the face of adversity.    And, we consistently overestimate how bad we’ll feel in the future if something goes wrong.    This is one of her “myths” of happiness.    In fact, this is such a common phenomenon that scientists actually have a name for it. They say we have poor “affective forecasting” abilities.   So, back to our quote to go for it.    If you go for it and fail, odds are you’ll bounce back faster than you think.    But…   If you don’t go for it, you run the risk of torturing yourself with an infinite number of scenarios where it could have worked out. Enter: Regret.   So…   Do you have any dreams that you need to pursue?   Here’s to sailing away from the safe harbors—knowing we have what it takes to bounce back from the inevitable storms (and occasional shipwrecks)!   Twenty years from now, let’s look back with a smile at all the things we had the courage to do....more

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• +1: #230 Marginal Gains

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  Jan 01 2018

  Once upon a time, no British cyclist had ever won the Tour de France. Over 100 years of trying, and, precisely, zero wins. Then a guy named Sir David Brailsford stepped in and created Team Sky. He said that a British cyclist would win the Tour within five years. People thought he was crazy. Until they won it in two years. Then, for good measure, they won four of the next five races as well.  How’d he do it? Marginal gains. He looked for all the tiny little places where he could Optimize.  Things like making sure the riders uniforms were always washed in the same skin-friendly detergent for a little more comfort.  Things like making sure the riders always slept on the same exact mattresses every night to give them the best shot at a good night of sleep.  Things like making sure the hotel rooms were always properly vacuumed to reduce potential infections. TINY little things. Any one gain wouldn’t do a whole lot, of course. But, as we know, when you aggregate and compound enough of those tiny little incremental optimizations MAGIC happens. In this case, Tour de France victories.  As Brailsford puts it (via Matthew Syed in Black Box Thinking): “I realized early on that having a grand strategy was futile on its own. You also have to look at the smaller level, figure out what is working and what isn’t. Each step may be small, but the aggregation can be huge.” Guess what? The same rules apply to our lives. A grand strategy, although important, is futile on its own. We need to go granular and figure out what’s working and what isn’t. So… Today’s +1. What’s working for you? Do more of it. What’s NOT working for you? Do less of it. Specifically: Do you have a better day when you begin your day in a certain way? Do you have more energy when you eat less of x and more of y? Do you feel better when you exercise or go to bed by a certain time? What other data can you collect? TEST!!! Get feedback. Look honestly at what’s working and at what’s not and dial it in.  FIND THE MARGINAL GAINS. Not complicated. Easy to overlook. But super powerful. Echo: When we aggregate and compound marginal gains over an extended period of time we get EXTRAORDINARY gains.  In cycling, that’s what separates you from the pack and leads to Tour de France victories. In life, that’s what separates us from our old selves so we can actualize our potential. Here’s to marginal gains! +1. +1. +1....more

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• +1: #225 How to Avoid Burnout

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  Jan 01 2018

  Continuing our theme of sharpening our saw and resting before we get tired, let’s figure out how to avoid burnout.   Tal Ben-Shahar wrote a great book on how to quit being a perfectionist. He tells us that the root cause of fatigue, anxiety, depression and burnout in the corporate world “is not hard work; the problem is insufficient recovery.”   Think about that for a moment.   The problem isn’t that we WORK too hard per se. It’s that we don’t RECOVER enough.   That’s a really powerful distinction.    Which, of course, begs the question: Are YOU recovering enough?   Tal recommends we think about recovery on three levels: Micro + Mid + Macro.   Micro-level recoveries include things like taking a 15-minute break every 60 to 90 minutes.   Mid-level recoveries include things like making sure you have a shut-down complete that helps you get 7-9 hours of sleep every night and that you take at least a day off every week.   Macro-level breaks include taking 2-4 weeks off every year.   Let’s do a quick inventory. How are we doing?   Micro? Mid? Macro?   Personally, I’m pretty good at the Micro- and Mid-level breaks. And, I’m pretty terrible at the Macro-level. (Hah. Needs work!)   How about you?   Where are you rocking it? Celebrate that.   And, where can you Optimize just a little more? Get on that.    Remember: It’s not that we work too hard. It’s that we don’t recover enough!   Here’s to having fun going hard and an equal amount of fun recovering deeply....more

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• +1: #220 Put First Things First

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  Jan 01 2018

  We’re officially on a roll with the 7 Habits of Highly Effective People. We’ve covered Habit #1: Be Proactive and Habit #2: Begin with the End in Mind.   Today? Habit #3: Put First Things First.   Here’s the short story: Covey tells us that some things matter and other things don’t. Highly Effective People know the difference and they “Put First Things First.”   As Goethe said: “Things which matter most must never be at the mercy of things that matter least.”   Covey shares a handy-dandy four-quadrant model to help us get clarity on what’s really important. He organizes activities by Urgency and Importance. So, something can be Important or not and Urgent or not.    In Quadrant I we have things that are both “Urgent and Important.” These are fire drill-like activities. Unfortunately, way too many activities fall into this category. We need to do a better job of reducing the amount of stuff that shows up here or we’ll be constantly stressed and burned out.   In Quadrant II we have things that are NOT Urgent but ARE Important. This is our magic bucket. It’s where our real impact occurs. Unfortunately, most people are spending all their time reacting to stuff all day every day. They don't spend enough proactive time doing what really matters.    In Quadrant III we have Urgent but Not Important stuff. These are really just interruptions. We want to identify and reduce.   In Quadrant IV we have Not Urgent and Not Important stuff. This is pure time-wasting stuff. Surfing the Internet, checking your phone for notifications every 5 seconds. Spend enough time here and you’ll get fired.   So…   If we want to “Put First Things First” what do we need to do?   Very simple (but not easy): We need to prioritize the Quadrant II activities.    How? Well, here’s one easy way: Go back to Habit #1 of being proactive and go back to +1 #201 of being Creative BEFORE you’re Reactive.   You simply CAN’T check your email (or news feeds or social media notifications) first thing in the morning and expect to be as Effective as you’d like. P E R I O D.   Do you?   Today’s question: What little thing can you do to put first things first today?   Get on that, +1 style!...more

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• +1: #215 Proving Yourself Right

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  Jan 01 2018

  When Peyton Manning was released from the Indianapolis Colts after fourteen seasons, a number of teams recruited him. He picked the Denver Broncos.   Now, when he decided to go with the Broncos, he didn’t say to himself, “I hope this works out alright.”   He decided to PROVE HIMSELF RIGHT.   There’s an epically huge difference between those two perspectives.   In one, you kinda-sorta hedge and never really go all in. It’s a good way to protect yourself from the risk of being wrong but it’s also a really good way to be mediocre.   When you make a real decision, you, by definition, cut off all the other options and go ALL IN. Then you’re not interested in hedging. You’re interested in winning. So, you go to work, HUSTLING to make sure you prove yourself right.   Today’s +1.   Quick check in: What’s important to you right now? Like super important. If you could wave a wand and make THIS wildly important thing happen, what would it be?   Got it? You willing to really dream? Fantastic.   Now, are you hedging or are you going all in antifragile style?   Go prove yourself right....more

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• +1: #210 You + Michelangelo + Your Potential

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  Jan 01 2018

  Legend has it that when Michelangelo stepped up to a block of marble, he could see the finished statue in his mind’s eye. His job was simple: Get rid of what was in the way. That’s a pretty powerful image. Let’s apply it to our lives. Step back from your current life for a moment. Fast-forward 5-10 years. Look within the block of marble that is you and your potential.  SEE the best version of you sitting within that block of marble. Can you see it? You at your best.  Now… What’s in the way of you expressing that heroic version of you more and more consistently?  What little habits do we need to chip away at to reveal the most beautiful version of you hidden within that marble? And, what’s the one little habit we’re going to let go of today to reveal just a little more of the awesome? Fantastic. Here’s a chisel. Let’s do this!  How? +1. +1. +1. ...more

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• +1: #205 To Thine Own Self Be True

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  Jan 01 2018

  William Shakespeare once told us (via Polonius in Hamlet): “This above all: to thine own self be true, And it must follow, as the night the day, Thou canst not then be false to any man.” For some reason, as a 15-year old in high school, I decided THAT would be the very first quote I ever wrote down and committed to memory. I can still vaguely see my handwriting on a little index card in my mind’s eye. I laugh with joy as I think of that awesome younger version of me thinking that was a quote worthy of my attention.  “This above all: to thine own self be true, And it must follow, as the night the day, Thou canst not then be false to any man.” To thine own self be true… Are you? Emerson echoed this wisdom centuries later when he said: “Trust thyself. Every heart vibrates to that iron string!” Trust thyself… Do you? Today’s +1. Let’s live the wise words of our dear friends Will and Ralph just a little more today....more

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• +1 #200: The 5 (Greek) Keys to Optimizing

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  Jan 01 2018

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• Greatest Year Ever 101 2018 (Intro)

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  Dec 31 2017

  Want this year to be the greatest year of your life? Here's how to go about making that happen. We’ll start with a quick inventory of what’s awesome. And, what needs work. Then we’ll move on to imagine THE (!) best version of you in 10 years and 25+ years (eulogy you!) while reflecting on how to make the prior best version of you your new baseline. Then… It’s all about being that version of you NOW. We’ll revisit the fundies and your Big 3 while creating Masterpiece Days, avoiding the pickles and kryptonite dust, WOOPing everything and playing the game that is our lives as well as we can....more

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• +1 #195: Microscopes + Telescopes

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  Dec 30 2017

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• PNTV: The Inner Citadel by Pierre Hadot

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  Dec 29 2017

  Pierre Hadot was one of the most influential historians of ancient philosophy. In this book, he gives us an incredible look at Marcus Aurelius and his classic Meditations. You can feel Hadot’s incredible intellectual rigor and equally incredible passion for engaged philosophy. It’s inspiring. Big Ideas we explore include spiritual exercises, your inner citadel, your daimōn, amor fate, turning obstacles upside down and carpe areté.

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• +1 #190: Approach vs. Avoidance

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  Dec 29 2017

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• PNTV: The Philosophy of Cognitive Behavioral Therapy by Donald Robertson

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  Dec 27 2017

  Got problems with your soul? These days, you’d see a psychotherapist. But, back in the day, it was the philosopher who’d help you optimize—they were the preferred physician of the soul. This book is about the philosophical roots of modern psychotherapy. Specifically, it outlines the connection between cognitive behavioral therapy (CBT) and Stoicism. Big Ideas we explore include being a warrior of the mind vs. a librarian of the mind, your highest human purpose, getting on good terms with your inner daimon, practicing the reserve clause and modeling your ideal sage....more

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• +1 #185: The Angel's Advocate

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  Dec 27 2017

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• PNTV: The Daily Stoic by Ryan Holiday

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  Dec 25 2017

  This book combines two of my favorite things: Stoicism + Ryan Holiday’s wisdom. Stoicism was one of the most influential philosophy of the Roman world and has continued to influence many of history’s greatest minds. As Ryan says: It’s time to bring it back as a powerful tool “in the pursuit of self-mastery, perseverance, and wisdom.” This is one of the my favorite books ever. Big Ideas we explore: the #1 thing to know about Stoicism, how to create tranquility, a good answer to “What’s the latest and greatest?!,” the 2 essential tasks in life and the art of acquiescence (aka amor fati)....more

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• +1 #180: Thinking vs. Doing

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  Dec 25 2017

  In one of my coaching sessions with Phil Stutz he told me to write something down. (He often does that. 😃) He said, “Draw a horizontal line. Above that line, put ‘Thinking Space.’ Below the line, put ‘Work Space.’” Then he asked me, “You know what the ‘Thinking Space’ is good for?” I didn’t have a very good answer. He said, “NOTHING. Nothing happens in the Thinking Space.” Hah. Obviously, stepping back and thinking about things is a vital skill but the fact is, nothing actually HAPPENS until we take action, use the tools and get to work on and in our lives. (And, as we’ve discussed numerous times, most of us don’t actually THINK, we ruminate—which, we know, is not good. At all.(https://www.optimize.me/plus-one/rumination/) Phil says we all tend to live in the Thinking Space. He says we need to force ourselves DOWN—out of (over)thinking and into the Work Space. How? Use one of our +1 tools, get to work, do ANYTHING but overthink (or indulge in our Kryptonites). He tells us that it’s kinda like a beach ball in water. You press it down and what does it want to do? Pop back up. Well, we want to get REALLY good at keeping that ball down. Today’s +1: Do you (like me and most people on the planet), have a default tendency to spend too much time thinking about things and not enough time actually DOING things? Remember the beach ball. Push it down every time it pops back up....more

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• +1 #175: How Caffeine Really Works

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  Dec 24 2017

  Do you know how caffeine actually works? Most of us think that caffeine gives us energy. But what it actually does is mask our fatigue—making us feel more energized than we actually are. Here’s the quick story on what’s going on behind the scenes. One of the by-products of being awake and having your neurons fire is a neurotransmitter called adenosine. As adenosine accumulates in your brain, you get tired—cueing you to go to sleep to recover. Caffeine is structurally very similar to adenosine. So similar, in fact, that it can actually sneak into those little adenosine receptors and block the adenosine from doing its job of letting us know we’re tired. And voila! You feel energized. Obviously, that’s pretty cool. (Hah.) Today’s +1: Two things we want to consider as we optimize our caffeine intake. 1. We want to know that when we use caffeine we’re “borrowing” energy. Therefore, we’d be wise to use caffeine strategically rather than habitually. If we need caffeine to get going in the morning, what we really need is more rest, not more caffeine. 2. We also want to know that caffeine has a half-life of 5-8 hours—which means that if you have a coffee with 200 mg of caffeine at 2 pm, half of that (or 100 mg) is still in your system as late as 10 pm. (That’s a lot!) Bottom line: If you’re going to use caffeine, do it strategically and do it earlier in the day. Have a “caffeine curfew” to make sure you get a good night of sleep. Experts say no later than 2 pm and earlier if you’re really serious about allowing your body to recover. So… How’s YOUR caffeine intake? How can you +1 it?...more

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• PNTV: The Entrepreneur Roller Coaster by Darren Hardy

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  Dec 22 2017

  Darren Hardy is the publisher of SUCCESS magazine. His message is clear: We are living in the era of greatest opportunity in human history. There’s never been a better time to be an entrepreneur. NOW IS THE TIME to hop on the entrepreneur roller coaster. Big Ideas we explore include the importance of getting super freaky, practicing getting up after getting knocked down, setting the pace as an effective leader and remember it’s the fear of fear we fear.

  Episode

• +1 #170: Eating Sugar in an fMRI Machine

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  Dec 22 2017

  In our last couple +1s, we’ve been hanging out in an fMRI scanning our brains and seeing some fascinating stuff. Let’s stay in there for one more study on how your brain lights up in different ways depending on the food you eat. First, a little background: David Ludwig is a professor and researcher at both Harvard Medical School and Harvard School of Public Health. He has both an M.D. and a Ph.D. and is one of the world’s leading researchers on the science of optimal nutrition. He’s overseen dozens of diet studies and authored over 100 peer-reviewed articles. In his great book Always Hungry?, he tells us about some powerful research. Get this: You can bring people into a lab and have them drink a milkshake that’s identical in every way but one. One shake has “fast-acting” carbs and the other has “slow-acting” carbs. You have the people in the study drink their shakes and then, a few hours later, you scan their brains. Guess what. Well, before we even get into that fMRI machine, we see that the individuals who consumed the fast-acting carbs are reporting more hunger and their blood glucose levels have dropped more than the ones who consumed the slow-acting carbs. And… When we look at their brains, we see something amazing. The people who consumed the “fast-acting” carbs have a little part of their brain lit up that’s called the “nucleus accumbens.” The nucleus accumbens is the primary reward center of our brains. It’s the part of our brains tied to addiction—addiction to stuff like alcohol, tobacco and cocaine. It’s what drives you to compulsively consume more of something. And, it LIGHTS up when you eat fast-acting carbs!!! So, right as your blood sugar drops and your hunger increases, you have your nucleus accumbens screaming at you to have more of the sugary stuff. Not a winning combination. The solution? First, make the connection between your food choices right now and your future self x minutes and hours from now as per our last +1. And… Reduce or eliminate those fast-acting carbs. What qualifies as fast-acting carbs? Well, the obvious stuff like sugar (in all its forms!) needs to go. The less obvious stuff like bread and pastas also need to go. Let’s cool off that nucleus accumbens as we Optimize our nutrition one bite at a time. +1. +1. +1....more

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• PNTV: Unsubscribe by Jocelyn K. Glei

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  Dec 20 2017

  This is a quick-reading, smart, practical guide on how to, as the sub-title suggests, “Kill Email Anxiety, Avoid Distractions, and Get Real Work Done. My kind of book. I *highly* recommend it. Big Ideas we explore include rats + rewards (real vs. random), progress hacks to conquer the progress paradox, saying “YES!!!” en route to saying “No” plus the physics of emails and 21st century superpowers.

  Episode

• +1 #165: Flow

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  Dec 20 2017

  Mihaly Csikszentmihalyi is one of the world’s leading researchers studying the science of well-being. He co-founded the Positive Psychology movement with Martin Seligman and has written landmark books on Creativity and Flow. After surveying thousands of people, Mihaly was able to shine some light on that elusive state in which we’re at our best. In fact, he’s the one who coined the word “Flow.” Here’s the basic idea: Imagine drawing two lines. On the x axis we have our Skill level. On the y axis we have our Challenge level. If the Challenge is high but your Skill is low, what will you experience? ANXIETY. On the other hand, if your Skill is high, but the Challenge is low, what will you experience? BOREDOM. Now, what if your Skill level matches the Challenge? Enter: FLOW. So, Today’s +1: A quick inventory. Are you feeling Bored? Increase the level of Challenge. (For example, if you’re doing a mundane, repetitive task, see how flawlessly you can do it or how quickly or both!) Feeling Anxious? Decrease the Challenge a bit and/or increase your Skill. Want to feel more Flow? Bring more awareness to the whole process, set a goal that focuses your attention (that is ALWAYS the first step, btw!!), eliminate distractions (Go Deep!!), and allow yourself to be fully immersed in the experience. Repeat. FLOW!!! +1. +1. +1....more

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• +1 #160: Presence

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  Dec 19 2017

  In our last +1, we talked about the fact that the word courage comes from the Latin word for “heart.” Just as our heart pumps blood to the rest of our body, our COURAGE pumps energy to our other virtues. Here’s one of the simplest, easiest and most powerful ways to build your courage in any given moment. Strike a pose. A courageous, power pose. As we’ve discussed so many times, the relationship between our feelings and our behaviors is what researchers describe as “bidirectional.” It goes both ways. Science says that feelings FOLLOW behavior at least as much as the other way around. In other words, by simply taking certain actions, we can influence how we feel. Amy Cuddy has demonstrated this in her lab at Harvard. In her great book Presence, she tells us that we all E X P A N D when we feel most powerful. Get this: Even blind athletes, who have never seen anyone else do it, will strike that victorious “V!” pose with arms triumphantly up in the air when they win a race. So, she started her research with this question: “Since we naturally expand our bodies when we feel powerful, do we also naturally feel powerful when we expand our bodies?” Spoiler alert: YES!!! In one study, individuals were split into two groups. One group assumed “low-power” poses in which they, essentially, took up less space (sitting while slouching, with their hands close to their bodies and standing with their legs close together, and their arms close to their bodies and their heads down). The other group assumed “high-power” poses in which they EXPANDED and took up more space (sitting in a relaxed, confident manner with legs out and hands behind head; standing like Wonder Woman or Superman with hands on hips, chin up and feet wide apart). After only TWO minutes of posing, here’s what happened: “the high-power posers showed a 19 percent increase in testosterone and a 25 percent decrease in cortisol. Low-power posers showed the opposite pattern—a 10 percent decrease in testosterone and a 17 percent increase in cortisol, the exact pattern we predicted.” That pattern is known as the dual hormone hypothesis. High testosterone + low cortisol = HIGH power. Low testosterone + high cortisol = LOW power. Think about that: Two minutes of posing produced those dramatic shifts in biology. Simply moving our bodies in a more expansive way significantly boosts our confidence and power. That’s Today’s +1. Feel the difference between going through life in a low-power, shrunken state vs. expanding into your most powerful self. Want to feel more confidence and power today? Smile. Strike a power pose. And go rock it....more

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• PNTV: The Myths of Happiness by Sonja Lyubomirsky

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  Dec 18 2017

  Sonja Lyubomirsky is one of the world’s leading positive psychology researchers. Her award-winning and very well-funded research is on “the possibility of permanently increasing happiness.” intensity and how to set goals.

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• +1 #155: Precommitment

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  Dec 17 2017

  In our last +1, we talked about the power of recommitting. You make a big commitment, then you fall a little off track. No big deal, REcommit and continue on. Today, we’re going to add a little letter to recommitment. It’s a “P.” We’ll drop it in right at the beginning. Giving us: PREcommitment. So, now we have: Precommitment. Commitment. And Recommitment. Science says precommitment is one of the most powerful tools in the Willpower tool chest. They even give precommitments a pretty cool name: Odysseus Contracts. Before we jump into ancient mythology and see what it has to say about modern science, let’s remember: Will power exemplars play OFFENSE not DEFENSE (https://www.optimize.me/plus-one/want-willpower-play-offense-not-defense/). They use their finite willpower wisely to install habits that run on autopilot—avoiding the temptations that drain our willpower as we try to resist them. Offense. Not defense. One of the most powerful ways to do that? Decide in ADVANCE how we will handle a challenging situation. PRECOMMIT ourselves to the best possible action. So, back to mythology. What did Odysessus do when he and his sailors needed to get by the Sirens without crashing into the rocks? He precommitted himself to a course of action. How? By tying himself to his mast and commanding his sailors not to untie him regardless of how much he begged them to do so. THAT’s precommitment. He chose to do something that locked himself into a virtuous course of action when he knew he’d be challenged. His sailors precommitted as well. Rather than tie themselves to the boat, they took an even smarter path and avoided the temptation in the first place by plugging their ears with beeswax. They didn’t even hear the tempting sounds of the Sirens. Voila! Safe passage through that dangerous path. Again, THAT’s precommitment. Odysseus Contracts. Someone struggling with alcohol, for example, would be much wiser to never go into a bar than to try to not drink once they’re in there. Someone looking to Optimize their energy would be much wiser to not even walk down the fake food aisles at the grocery store than to buy the sugar and refined flour toxic goop and then try to resist eating it once it’s in their pantry. Back to you and Today’s +1: What Odysseus Contracts do YOU need to make with yourself?...more

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• PNTV: Love 2.0 by Barbara Fredrickson

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  Dec 15 2017

  Ready to upgrade your vision of love? Then you’re in for a treat with this fantastic book by Barbara Fredrickson. Barbara is one of the world’s leading positive psychologists. The book is incredibly well-written, deeply inspiring and incredibly practical as well. In fact, I just told Alexandra that this book might be the one that most positively impacts my life. Big Ideas we explore include: Love 1.0 vs. Love 2.0, taking a trip to Vagus, identifying our prevailing desire, #1 tip: create 3 loving moments today, exiting our cocoon of self-absorption via loving-kindness meditation, and Love 2.0 x 2: compassionate + celebratory love....more

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• +1 #150: Hedonic Adaptation

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  Dec 15 2017

  In our last +1 we hopped on a treadmill with Will Smith and Smokeybot. Today, let’s hop on a treadmill with well-being researcher Sonja Lyubomirsky. Sonja is one of the world’s leading experts on the science of what is called “hedonic adaptation.” Basically, hedonic adaptation is a fancy phrase for our tendency to get used to good things. The way we so easily adapt to awesome stuff is kinda like being on a treadmill. You get fired up about making $x per year or having a certain car or house or whatever then you get to that point and quickly adapt to it—now wanting the NEXT $X per year or house or car or whatever. Then guess what? There you are on your treadmill, working harder and harder and not going anywhere. That’s hedonic adaptation. On a related note, Maslow told us that getting used to our blessings is one of the most “nonevil evils” out there. It’s not an obvious evil-evil but it’s an evil thing nonetheless. So, how do we deal with this tendency to so quickly adapt and take things for granted as we sweat and get nowhere on that happiness treadmill? Well, first, know that this tendency exists. Know that nothing “out there” is E V E R going to make you happy. Ultimately, creating a durable sense of well-being is an inside job. Today’s +1: Let’s step off the treadmill. Another thing Maslow taught us is that the most actualized among us have “fresh appreciation” for the things others tend to take for granted. Let’s appreciate the amazing things you have in your life. How about three things/people that are awesome in your life right now? (That you might be taking for granted!) 1. __________________ 2. __________________ 3. __________________ Practice gratitude (https://www.optimize.me/plus-one/gratitude/).Grateful flow (https://www.optimize.me/plus-one/grateful-flow/). Celebratory love. etc. Regularly. Step off the treadmill. Appreciate the awesome.(https://www.optimize.me/plus-one/celebratory-love/) Repeat. +1. +1. +1....more

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• +1 #145: Opportunities to Move

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  Dec 14 2017

  Continuing our movement-is-good for you theme, let’s talk about how Michelle Segar looks at this. You may recall that Michelle is one of the world’s leading researchers on the science of actually DOING the things you know are good for you. In her book No Sweat she tells us that we need to find “opportunities to move” throughout the day. Her clients like to shorten that to OTMs. OTMs. Opportunities to Move. Little things. They exist all day, every day. And, if we want to make our TRILLIONS (!) of cells happy so we can shine with a deeper level of radiant, energized enthusiasm, we’d be wise to look for more OTMs throughout our day. Simple stuff. So mundane, unsexy and seemingly unimportant that we can easily overlook them. You know, like parking as far away from the store (or gym or whatever) as possible so you get a few more steps in. Or, even better, just walking to the store and leaving your car at home. Or, once you’re in the store, using a hand-held shopping basket rather than a cart. Tiny little opportunities to move more = good. Or… If you really want to go all in and be like one of the 100 Fittest People of All Time like Dean Karnazes, you can go from finding Opportunities to MOVE all day to basically working out all day every day. In our interview, The Ultramarathon Man Dean told me that’s how he likes to roll. Apparently, right before our chat he banged out a quick (12- or 14-min) high intensity interval training workout. And, he planned to do another mini-workout right after our chat. Simple sequence of burpees, pull-ups and sit-ups. All day. Every day. That focus on moving his body has allowed him to do the seemingly impossible like run 350 miles at once and run 50 marathons in 50 US states in 50 days. (Wow.) So, Today’s +1: Whether you’re looking for Opportunities to Move (OTMs!!) or Opportunities to Workout (OTWs!!), let’s move a little more today. And tomorrow. And the day after that… +1. +1. +1....more

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• PNTV: The Way of the SEAL by Mark Divine

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  Dec 13 2017

  A former U.S. Navy SEAL Commander, Mark Divine integrates the ancient warrior traditions with grounded, practical virtue and 21st century get-it-done effectiveness in a way that I find incredibly inspiring. Big Ideas we cover include the power of front-sight focus, how to DIRECT your mind, going Yoda on your commitments and creating micro goals when things are tough.

  Episode

• +1 #140: Stop Stopping

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  Dec 12 2017

  Men’s Health says that Dean Karnazes is one of the 100 Fittest Men of ALL Time. He’s done crazy things—like running 350 miles at once. Plus running a marathon to the South Pole in negative 40 degrees. Then there was the time he ran 50 marathons in all 50 US states in 50 days—finishing with the NYC Marathon which he banged out in 3 hours flat. (Nice!) In our interview about his great book The Road to Sparta, I asked him what ONE piece of wisdom he would share with someone looking to Optimize their lives so they could make a positive difference in the world. His response? He quoted the ancient Chinese proverb: “Be not afraid of going slowly. Be afraid only of stopping.” Going slowly? Not a problem. Stopping? Eek. That’s when we get in trouble. Whether it’s writing a book or running a marathon or doing whatever challenging thing worthy of our attention, KEEP GOING!!! Steve Chandler has a great line for this. He says we need to “Stop stopping.” All of which leads us to today’s +1 Questions: What epic quest are you on right now? What’s your next baby step? Keep moving!! No matter how slowly. And… What’s the habit you just KNOW would most benefit you? That keystone habit that, when in place, will most help you Optimize? The one that, when you do it, you feel GREAT!! Yes. THAT ONE. KEEP DOING IT!!! It’s OK to suck. But it’s not OK to skip. (https://www.optimize.me/plus-one/how-to-avoid-habit-suicide/) Remember: STOP STOPPING! +1. +1. +1....more

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• PNTV: The Oxygen Advantage by Patrick McKeown

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  Dec 11 2017

  Patrick McKeown is one of the world’s leading teachers of the Buteyko Breathing Method which was created in the 1950s by a Russian doctor named Dr. Konstantin Buteyko. McKeown suffered from asthma for decades until he found the Buteyko Method. At which point, he reversed his asthma symptoms and then dedicated his life to helping others optimize their breathing. In this book, he extends the Buteyko Method into an approach he calls the Oxygen Advantage. Big Ideas we cover include the #1 obstacle to optimal breathing, Oxygen Delivery 101, the #1 breathing tip, and how to dial in your sleep....more

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• +1 #135: Repairing Relationships

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  Dec 10 2017

  In our last +1 we chatted about the difference between FALLING in love and STANDING in love. It’s easy to fall in love. It’s considerably more challenging to stand in love—whether we’re talking about an intimate relationship with a significant other, a child or a dear friend. So, know this: We’re inevitably going to run into conflict and challenges in our intimate relationships. THAT’S A GIVEN Today’s +1 is a key practice for STANDING in love. Leading mindfulness and neuroscience and relationship expert Dan Siegel tells us that when something inevitably goes wrong in a relationship we want to REPAIR it as quickly as we can. One of the examples he uses to make his point is a story about a time when he, Mr. Mindfulness, “flipped his lid,” turning off his prefrontal cortex and going full limbic-lame yelling at one of his kids. (Laughing as I type that as a) It’s always refreshing to see a world-class teacher and practitioner humbly reminding us that no one is perfect and b) I very much know the feeling as the father of a very energetic 4-year-old. 😃) So, we have an interaction that we’re not proud of. Then what? Then, you REPAIR the relationship as quickly as you can. Something like, “Wow. I got really impatient / loud / fill-in-the-blank. I flipped my lid! I’m so sorry about that and I can see what Needs work (https://www.optimize.me/plus-one/needs-work/). I just want you to know I’m sorry and that I love you and that I’m committed to getting a little better at handling those challenging moments in the future.” * insert potential hug * We don’t want those little micro-moments of negativity to stew into jumbo-resentments and unhealthy cauldrons of ick. Take a deep breath. Drop into your heart. Label the emotion Name It to Tame It! (https://www.optimize.me/plus-one/name-it-to-tame-it/). Practice some Active Love (https://www.optimize.me/plus-one/active-love/). Use whatever tool you need to do to regain your Equanimity (https://www.optimize.me/plus-one/the-equanimity-game/). And then Repair. Today’s +1 Optimizing opportunity: Any Repairs waiting for you?...more

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• +1 #130: What's Your Partner’s #1 Self-Care Habit?

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  Dec 09 2017

  In our last +1, we talked about the importance of identifying and installing your #1 self-care habit. Today I want to talk about another SUPER important thing: Identifying your significant other’s (or kids’ or friends’ or colleagues’) #1 self-care habit. Fact is, great relationships are only created by two healthy people. 1 + 1. If you want to Optimize the love in your life, you’d be wise to a) start by Optimizing yourself and b) support your partner (assuming they want the support!) Optimize THEIR lives. And our #1 self-care habit is a REALLY (like, Jumbo-REALLY!!!!) good place to start. For example, my #1 is sleep. Alexandra knows this. And, she knows that she doesn’t really want to be around me when I’m not meeting this fundamental need. So, we prioritize this to make sure I’m getting good sleep. (Thank you, Darling!!) Alexandra’s #1 self-care habit is time alone every day to meditate/reflect/create/etc. Knowing this, we prioritize it to make sure she gets that time. So… What’s YOUR #1. And… What’s your PARTNER’S #1? Find out. Help them rock it. And watch your relationship flourish. +1 that 1 + 1....more

  Episode

• PNTV: Rethinking Narcissism by Craig Malkin

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  Dec 08 2017

  Dr. Craig Malkin is an author, clinical psychologist, and Instructor of Psychology for Harvard Medical School. He’s also one of the world’s leading authorities on the science of narcissism. In this book, he shares “The bad—and surprising good—about feeling special.” The short story? Narcissism is a lot more nuanced than we might have been led to believe. Big Ideas we explore: the Myth of Narcissus, the Spectrum of Narcissism, healthy narcissism (no, that isn’t an oxymoron), how to bring it forth in our lives, and the passionate life (passion + compassion = magic!)....more

  Episode

• +1 #125: Follow Your Grunt

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  Dec 07 2017

  In our last +1, we talked about Scott Adams’s wisdom on Wishing vs. Deciding (https://www.optimize.me/plus-one/deciding-vs-wishing/). The key difference? When we DECIDE, we get clear on what we want AND we get clear on the price we’ll need to pay. Then… We get busy paying it. Scott tells us that one of the ways to reduce the price and make it more palatable is to create systems. He’s ALL about systems. In fact, he tells us that “Goals are for losers.” (Hah.) We obviously need goals but he says we should, at the very least, word-glue them together so we have goals-systems or systems-goals. His point is that if all we’re doing is chasing a goal, we’re constantly going to be “losing” because the goal is always at some far-off spot we may never reach. On the other hand, when we figure out the SYSTEMS we’re constantly WINNING every single time we successfully execute the system. For example, if you’re trying to lose 20 pounds, you have a goal. Eating right is a system. Trying to run a 4-hour marathon is a goal. Exercising every day is a system. As Scott says: “A system is something you do on a regular basis that increases your odds of happiness in the long run. If you do something every day, it’s a system. If you’re waiting to achieve it someday in the future, it’s a goal.” Leadership guru John Maxwell has a GREAT way to describe systems as well. He says that systems are good strategies repeated. So… What are YOUR goals? And, more importantly, what are your SYSTEMS that will get you there? Here’s to Optimizing your systems-driven, perpetual-small-wins-creating machine!!...more

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• PNTV: Coaching the Mental Game by Harvey Dorfman

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  Dec 06 2017

  Harvey Dorfman was one of the world’s leading mental training experts. Major League Baseball described him as a “pioneering sports psychologist.” He earned World Series rings as the mental skills coach for both the Oakland A’s and Florida Marlins. In this book, he covers the A to Z of mental discipline. Big Ideas we explore include Carpe momentum (seize the task at hand!), the peak performance cycle (approach + results + response), the blind men (and their elephant), and Percussus Resurgo (“Struck down. I rise again!”)....more

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• +1 #120: Pulling Power

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  Dec 05 2017

  In our last +1 we talked about the magic of creating a hoped-for future vision that has super-strong "Pull Power." Today we're going to talk about Pull Power's best friend, Pulling Power. Step 1. Create a vision for your future that truly fires you up. Got it? Great. Pull Power in place. Step 2. Now, imagine that future sitting there in a bag on the ground about 25 feet in front of you. That bag weighs a lot. It's tied to a rope that's right down by your feet. Step 3. Your mission, should you choose to accept it, is to sit down on the ground of your current reality, dig your heels in and PULL that bag of future awesome all the way to where you are. That's Pulling Power. It's what you do with the Pull Power. Steve Chandler captures this brilliantly in Wealth Warrior where he tells us: “The only good use of any future is artistic. You paint a picture of your positive imaginary future on your whiteboard. Then you PULL THAT PICTURE—WITH EVERY OUNCE OF STRENGTH YOU HAVE—into the present moment.” Today's +1. Can you see that future in front of you? Ready to pull it into your reality? Sit down. Rub your hands together. And PULL with everything you've got. +1....more

  Episode

• PNTV: Irresistible by Adam Alter

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  Dec 04 2017

  Irresistible. That’s the perfect word to describe the growing array of addictive technologies that are capturing so much of our attention these days. And, it’s the perfect name for the book. Adam Alter is an associate professor of marketing at NYU’s Stern School of Business. This is a great book on, as the sub-title suggests, “The Rise of Addictive Technology and the Business of Keeping Us Hooked.” Big Ideas we explore include the fact Steve Jobs didn’t let his own kids use an iPad (why?), why addiction is about more than just personality (and what matters), how to add 11 years back to your life, what happens when your brain gets pickled and the simple question you can ask to Optimize....more

  Episode

• +1 #115: Smile!

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  Dec 04 2017

  Get this: Scientists can bring people into a lab and have them hold a pen in their mouths in one of two different ways to elicit two very different outcomes. One group comes in and holds a pen between their lips. The other group holds the pen between their teeth. (Try it to feel the difference!) Guess what? The group that holds the pen between their teeth (which, you may notice, creates a sort of smile) are HAPPIER at the end of the experiment than people who hold the pen between their lips (which, you may notice, creates a sort-of frown). Kinda nuts. How could something THAT simple lead to a significant change in well-being? Well, as we’ve discussed many times, FEELINGS follow BEHAVIORS. And, even something as mundane as unknowingly moving your happiness muscles into the shape of a smile can make you feel better. Moral of the story: Work today with a pen between your teeth! Hah. Not really. But, DO remember that feelings follow behavior. The little things you do matter. Stand up tall. Act the way you’d act if you were feeling great even if you’re not feeling great. And, shockingly, you’ll find that your feelings follow that behavior more than you may initially believe. And… Smile more today. It’s kinda weird to feel how quickly your whole mood can soften and elevate when you shift from a serious (or negative) facial expression to a simple, soft smile. (Try it right now!) +1 Smile. +1 Smile. +1 Smile. (I’m smiling as I type that.)...more

  Episode

• +1 #110: Desirable Difficulties

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  Dec 02 2017

  We’re on a roll with the whole “embrace challenges on your epic quest!” theme so how about one more +1 on the subject? Malcolm Gladwell wrote a great book called David and Goliath in which he walks us through some fascinating stories that demonstrate the fact that sometimes what we perceive to be our greatest weaknesses can actually be turned into our greatest strengths. Scientists call these “desirable difficulties.” Imagine that, difficulties that are desirable. Like what? Well, how about a girl’s basketball team packed with kids with no experience playing basketball and, therefore, no traditional talent. Oh, and the head coach knows nothing about basketball. That’s a weakness right? Sure, but what if they turned that weakness into an asset? That’s what one team Gladwell features did. They decided to break all the rules and simply HUSTLE more than anyone else by running a full-court press all game. (Hah.) Which worked. It so disoriented their competitors who were used to people playing by traditional approaches that they won. A lot. Personally, I used to wish I grew up in a happy, stable, affluent, well-educated family with a silver spoon in my mouth and optimal DNA in every cell. (Laughing but I *still* wish that was the case at times! 😃) And... Now, I can see that growing up in a lower-middle class, blue collar, super-conservative Catholic family struggling to pay the bills with a father who struggled with alcohol (and whose father struggled with alcohol and killed himself) was, ultimately, a huge blessing. The resulting challenges that I experience(d) and have overcome/continue to overcome in my own journey ARE THE PRIMARY REASONS I CAN NOW DO WHAT I DO. Thanks to the wonderful cocktail of my compromised Nature AND Nurture, I was forced to develop a set of skills that I otherwise never would have been forced to create. I also have a deep sense of compassion for the inherent challenges of battling demons along with wisdom on how to overcome them that I can integrate into my work to serve even more profoundly. Like that girl’s basketball team, I compensated by running full-court presses on my fundamentals (eat + move + sleep + breathe + focus!) ALL.THE.TIME. (Hah.) +1 for today: How about YOU? Can you create an even more compelling, coherent narrative about YOUR life and how your difficulties have proven to be desirable? Let’s do that....more

  Episode

• PNTV: The Checklist Manifesto by Atul Gawande

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  Dec 01 2017

  Atul Gawande is a surgeon, writer, and public health researcher. He’s also an extraordinary, best-selling author of a number of books. Short story: Want to get things right? Use a checklist. Sounds too silly to work but… It does. Period. Big Ideas we explore include two reasons we err (ignorance + ineptitude), what to do about it (checklists!), how to reduce your Masterpiece Day mortality rate by at least 47% (checklists!), why Van Halen doesn’t like brown M&M’s (checklists!), and your Big 3 Keystone Initiative (checklist!)....more

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• +1 #105: Resistance Breathing

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  Nov 30 2017

  What do you think is the most important, underappreciated muscle in your body? Think about that for a moment. What’s your guess? I think this is the most underappreciated muscle in my body: ___________________________. Well, get this: Breathing experts tell us that the award for the most underappreciated muscle in the human body goes to… your diaphragm—that little, SUPER (!) important muscle down there right below your lungs. Recall: You can live for weeks without food, days without water, and only minutes without oxygen—which makes breathing pretty important, eh? Yet, how often do you think about it? And, do you specifically train your breathing to make sure it’s optimized? If you’re like most people, the answer to the above questions is: “Never.” And, “No.” Today’s +1: Let’s hit the diaphragm gym. The simplest way to practice some “resistance” breathing? Breathe through your nose. All the time. Period. If you’re a mouth breather you’ll notice that breathing through your nose takes a little more work. That’s a good thing. Through your nose. Deep but light. Nice and slow. Repeat. One rep after another. Let’s get that diaphragm in shape!!...more

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• PNTV: The Progress Principle by Steven Kramer and Teresa Amabile

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  Nov 29 2017

  Teresa Amabile is the Director of Research at Harvard Business School. It’s pretty much impossible to read a book on business, creativity, or happiness at work and not run into her research. She wrote this book with her husband, leading developmental psychologist Steven Kramer. In it, we learn the secret of joy, engagement and creativity at work. Hint: Small wins! On (important distinction) meaningful stuff. Big Ideas we explore include the power of our “inner work life,” the 3 key influences to optimizing it (progress, catalysts, nourishers) and how to get on the progress loop and stay on it!...more

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• +1 #100: Euthymia

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  Nov 29 2017

  First: Welcome to our 100th +1. It’s a special milestone. Kinda excited about it. 😃 Let’s celebrate it with one of my favorite words ever: euthymia. Seneca talks about the power of euthymia in his classic essays. He tells us that euthymia is all about knowing yourself and having the courage to walk your own authentic path. The English translation of that beautiful word? Tranquility. It’s the feeling we have when we truly TRUST ourselves. When we know we’re headed in the right direction and we’re able to quit comparing ourselves to everyone else and stop second guessing ourselves every 5 seconds. Which leads us to today’s +1 reflection: How’s YOUR tranquility? Here’s one way to energize it. In Ego Is the Enemy, Ryan Holiday riffs on Seneca’s perspective on euthymia and tells us: “So why do you do what you do? That’s the question you need to answer. Stare at it until you can. Only then will you understand what matters and what doesn’t. Only then can you say no, can you opt out of stupid races that don’t matter, or even exist. Only then is it easy to ignore ‘successful’ people, because most of the time they aren’t—at least relative to you, and often even to themselves. Only then can you develop that quiet confidence Seneca talked about.” So… Why do YOU do what you do? That’s the question. Stare at it. Answer it. Say yes to your path. And say no to all the other silly distractions. +1 all the way to energized tranquility....more

  Episode

• PNTV: The Effective Executive by Peter F. Drucker

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  Nov 27 2017

  Peter Drucker is considered the father of modern management. This book was originally published in 1967. It’s *remarkably* well written and lucid. And, of course, packed with Big Ideas on how to optimize our effectiveness. We cover the 5 key practices/habits of the effective executive: time (first things first; second things never!), contribution (what can you contribute?), strengths (make yours productive; make weaknesses irrelevant), concentration (the secret to effectiveness), decisions (boundary conditions help)....more

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• +1 #95: Mediocrity vs. Excellence

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  Nov 27 2017

  In our last few +1s, we’ve been chatting about reaching the Peak of our potential. What’s the alternative? Well, did you know that the Latin root of the word mediocre LITERALLY means to get stuck in the middle of a rugged mountain? Yep. Medius = “middle.” Ocris = “rugged mountain.” Mediocrity. That’s not where we want to get stuck. 😃 How do we make it through that mid-way point and summit the peak of our potential? Let’s open up our Thesaurus for some clues. We’ll start with synonyms for mediocre: “ordinary, average, middling, middle-of-the-road, uninspired, undistinguished, indifferent, unexceptional, unexciting, unremarkable, run-of-the-mill, pedestrian, prosaic, lackluster, forgettable, amateur, amateurish.” Those are all great ways to get stuck. Guess what? There’s one antonym for mediocre. Can you guess what it is? “Excellent.” Yep. That’s the ticket. EXCELLENCE. When we hit those inevitable tough spots on the rugged mountain that is our heroic quest, we need to show up with excellence. We need to do our best. You may recall the Greeks had a word for that. Areté. It’s the best way to high five your inner daimon as you joyfully summit. (https://www.optimize.me/plus-one/how-to-high-five-your-inner-daimon/) Let’s do that. One step at a time. Right up to the peak of that rugged mountain. +1. +1. +1....more

  Episode

• +1 #90: Your Declaration of Independence

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  Nov 25 2017

  For those of you in the States celebrating today, Happy Independence Day. For everyone else around the world, Happy 4th of July! 😃 The 4th of July. Of course, today we’re celebrating Independence Day. But it’s important to note that we’re not celebrating the day we *won* our independence. We’re celebrating the day we DECLARED our independence. Of course, there was SEVEN YEAR’S worth of blood, sweat, and tears that went into the Revolutionary War to back up that declaration (!!), but that’s a pretty cool distinction when you think about it for a moment. So, Today’s +1. Two parts. First, let’s celebrate all the little Independence Days of our lives. Those moments when we declared our Independence from the bad habits that were tyrannizing our lives. With that in mind: What are three bad habits from which you’ve won your independence? 1. ___________________________ 2. ___________________________ 3. ___________________________ Fantastic. High fives. Fireworks! Now, it’s time to make a new Declaration of Independence. From which keystone bad habit will you Declare your Independence from this day forward? I think the preamble to your Declaration goes something like this: “When in the Course of an individual’s life it becomes necessary for that person to dissolve the bands which have connected them with bad habits and to assume among the powers of the earth, the self-mastery and virtue to which the Laws of Nature and of Nature's God entitle them, a decent respect to the scientific wisdom of the ages requires that they should WOOP their plans to win their Revolutionary War within themselves. As such, I [ INSERT NAME ], hereby declare my Independence from THIS bad habit: _____________________________. I hereby WOOP the successful Revolutionary War against said habit. This is my Wish: _____________________________ This is my Outcome; I shall experience these Benefits: _____________________________ These are my Obstacles: _____________________________ This is my Plan to deal with those Obstacles: _________________________.” Enter: A powerful “necessity to act.” Here’s to winning that Revolutionary War and honoring your Declaration of Independence!...more

  Episode

• PNTV: The 4 Disciplines of Execution by Chris McChesney, Jim Huling, and Stephen Covey

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  Nov 24 2017

  I planned to read this book since Cal Newport referenced it in Deep Work. I finally did so in preparation to teach Productivity 101. It’s fantastic. If you’re a business leader or entrepreneur I think you’ll particularly enjoy it. Big Ideas we cover include the 4DX, the whirlwind, your Wildly Important Goals, Lag vs. Lead measures, the power of keeping score, and avoiding the blackhole of the magnificently trivial.

  Episode

• +1 #85: 50 Pounds = A

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  Nov 24 2017

  Imagine this: It’s your first day of art class. You signed up for an intro class on pottery. (Nice! Go you!) The teacher does something a little weird. He points to one half of the class and says, “On the last day of class I’m going to bring in a bathroom scale. You guys will get an ‘A’ if you produce 50 pounds of pots. A ‘B’ for 40 pounds. 30 pounds gets you a ‘C.’” Then he points to the other half of the class and says, “You guys? You’ll get an ‘A’ for creating an amazing pot. I just need one pot from you. Make it awesome and you get the ‘A.’” Fast-forward to the end of the semester and who do you think created the best-looking pots? Answer: The group that produced the 50 pounds of stuff to get an “A.” Why is that? Well, as the authors of Art &amp; Fear put it: “It seems that while the ‘quantity’ group was busily churning out piles of work—and learning from their mistakes—the ‘quality’ group had sat theorizing about perfection, and in the end had little more to show for their efforts than grandiose theories and a pile of dead clay.” So, question: How do YOU approach your creativity? Are you trying to create the “perfect pot”? Or, are you willing to lean in and produce a TON of stuff—learning from your mistakes and, eventually, getting better and better? Today’s +1: Go create a bunch of pots. Remember: 50 pounds and you’ll get an “A.” P.S. Maslow comes to mind. He tells us: “It seems that the necessary thing to do is not to fear mistakes, to plunge in, to do the best that one can, hoping to learn enough from blunders to correct them eventually.”...more

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• PNTV: Peak Performance by Brad Stulberg and Steve Magness

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  Nov 22 2017

  Brad Stulberg is a writer focused on health and the science of human performance. (Amy Cuddy calls him her favorite health and science writer.) Steve Magness is a coach to some of the top distance runners in the world. Together, they’ve written a super-engaging, quick-reading book on how to pursue growth in a healthy, sustainable way—aka, without burning out. Big Ideas we explore include the secret equation of sustainable awesome (Stress + Rest = Growth), just-manageable challenges, the iPhone Effect Part 3 (aka how to decrease your productivity in one step!), the optimal work/rest ratio, and the paradoxical twist of fulfillment....more

  Episode

• +1 #80: Time Blocks

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  Nov 22 2017

  Continuing our theme of making TODAY (and every day!) a Masterpiece Day, let's take a quick look at Time Blocks. Gary Keller wrote The ONE Thing. He also created the largest real estate agency in the world. In his great little book, he tells us how important it is to ruthlessly focus on what’s most important—the key activities that drive the real results. He takes the 80/20 principle to the extreme and has you continue drilling down on the most important things until you get to the ONE Thing that drives the whole show. And then he has you ruthlessly focus on what you need to do TODAY to make that ONE Thing a reality—knocking over the next domino in a chain of dominoes that inevitably leads to the outcome you’re looking for. Just figuring out what your ONE Thing is (over the long run and today) obviously takes a lot of Deep Work. Gary tells us we need to create “Time Blocks” during our day. He calls them the #1 “power tool” of time management. The rules? You turn off ALL distractions for a set amount of time and you focus on whatever you decided is the most important thing. Then we make a habit of doing that. Every. Single. Day. For me, my #1 creative thing is a ruthless consistency on what I call my AM1 Deep Work time block. It's the time after I get up before the family gets up that I use to do that day’s most important work. In fact, I'm working on this +1 at 5:51 AM while the family sleeps. We're on a mini vacation. I can hear the ocean waves as I type away on my iPhone. I’m excited for the family to get up and have another great day—feeling complete that I've already crushed it today. (Yes, that's just another way I'm weird. I'm in good company though. In On Writing, Stephen King tells us he never misses a day of writing. Something magical about it…) I LOVE my Deep Work time blocks. You? When’s your best time to go Deep? Schedule it. Shut the doors. Turn off all distractions. Make it a sacred ritual. Then aggregate and compound those tiny little gains over an extended period of time +1 style!...more

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• PNTV: The Art of Learning by Josh Waitzkin

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  Nov 20 2017

  Josh Waitzkin is an extraordinary human. Ever heard of the movie Searching for Bobby Fischer? That’s the story of Josh life. Literally. After a childhood and young adulthood spent dominating chess, Josh then went on to master Tai Chi and became a World Champion. But what he REALLY became was a master of learning and peak performance. Big Ideas we explore include the two approaches to leaning, the downward spiral (what it is and how to avoid it), honoring your unique disposition, investing in loss, knowing your goal (decent, good, great, among best!), the power of stress and recovery and the ultimate secret of mastery....more

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• +1 #75: Simplify the Battlefield

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  Nov 20 2017

  In our last +1 we talked about Spinny Fingers and how to quickly regain our equanimity when life spins us around. Here’s another way. Mark Divine is a former Commander in the Navy SEALs. He tells us that in the chaos of war, elite SEALs are taught to “simplify the battlefield.” When the fog of battle rolls in and things are nowhere near as clear as they were a moment before, it's absolutely essential that we simplify everything. Commander Divine tells us that we need to identify THE next most important target and then put ALL of our energy into successfully executing that micro-mission as we maintain what he calls “front-sight” focus. Simplify. Identify next target. Focus. Execute that micro-mission. Repeat. That’s an incredibly effective way to roll. ESPECIALLY when things are most challenging. That’s today’s +1. How can you simplify the battlefield of your life? What's THE most important thing right now? Give it your front-sight focus. Hooyah! P.S. The last four digits of my phone number are 5320. Mark tells me that “5320” just so happens to be the call signal for a junior SEAL. It's become a fun game to sign off my text messages to the Commander with -5320. 😃...more

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• +1 #70: 5-Minute Sweaty Conversations

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  Nov 19 2017

  You know those times when you need to initiate a tough conversation and you're kinda sorta dreading it and avoiding it? One of my old mentors once told me that you just need to move through what he called “sweaty five-minute conversations” to get to the other side of clarity and resolution. Most of us avoid the challenging conversations because we aren’t willing to endure those few minutes of discomfort. I definitely used to avoid them. Now, I remember that Speed Is a Force then I WOOP it, chant “Bring it on!” + “I’m excited!” and jump in. It’s become a really powerful practice for me as I've mastered it over the years. But here’s the funny thing. Once upon a time, I needed to have one of those “sweaty conversations” with that mentor of mine. Guess how it turned out? It was, by far, LITERALLY, the worst conversation I’ve ever had in my life. HAH. Seriously. I kid you not. As Campbell said, when you dare to go after bliss, there's always the chance for a fiasco. :) Here’s how Campbell puts it: “The hero journey is one of the universal patterns through which that radiance shows brightly. What I think is that a good life is one hero journey after another. Over and over again, you are called to the realm of adventure, you are called to new horizons. Each time, there is the same problem: do I dare? And then if you do dare, the dangers are there, and the help also, and the fulfillment or the fiasco. There’s always the possibility of a fiasco. But there’s also the possibility of bliss.” So, today’s mission, should you choose to accept it: The next time you find yourself avoiding a challenging conversation, see if you can recognize the fear and then get to work on it with one (or more) of our growing array of tools. Perhaps you can remember that your infinite potential exists on the other side of that fear and chant “Bring it on!!” to yourself. Maybe you can practice Active Love on the person who's currently stressing you out. I’d definitely recommend you WOOP it! Wave the wand. Create your Wish. See it going perfectly. Experience the benefits. Then anticipate the obstacles and make your plan to deal with them. Then, if you feel that now’s the time, jump in and move through those few seconds/minutes of sweaty palms and make it happen. You’ll win or you'll learn. :) P.S. I know for a fact that if I had that challenging conversation of a decade ago today it would have ended so much better. But I never would have gotten to where I am without the pain of that fiasco. And so it is. 😃...more

  Episode

• PNTV: Coming Alive by Barry Michels and Phil Stutz

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  Nov 17 2017

  I’m a HUGE fan of Phil and Barry's first book, The Tools. Coming Alive is kinda like The Tools Part 2. In this book, we get four new tools to go along with the original five tools. Big Ideas we explore include how to connect to our Life Force, defeat Part X (their name for that part of each of us that gets in the way), build our confidence and learn to see problems as gifts as we live a GREAT life.

  Episode

• +1 #65: Sacrifices vs. Decisions

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  Nov 17 2017

  George St-Pierre is one of the greatest mixed martial artists in the world. Ever. Of course, he wasn’t always one of the greatest. At one point, he was just a young guy working as a garbage man who DECIDED he was going to be the best in the world. People around him thought he was crazy. (Of course they did. Who says stuff like that? Hint: People who have a shot at making it happen.) So, when GSP decided (!) he would be the best in the world at what he wanted to do, he also decided what he WASN’T going to do. “Train instead of party. Work instead of play. Perfect practice instead of casual repetition.” ALL of his energy went into achieving his goal and making his dream a reality. (You should see the consistency in his schedule. Astonishing.) In his great book The Way of the Fight, GSP makes the important distinction that all those things he was no longer going to do weren’t sacrifices. They were decisions. Sacrifices vs. Decisions. There’s a huge difference between the two. One comes with a little whiney voice. The other comes with the calm confidence and grounded, authentic power of a committed person. Today’s +1 practical application: Who have you DECIDED to be? What decisions do you need to make to focus your energy? P.S. Remember: The Latin root of the word decide literally means “to cut off.” When we make a true decision, we CUT OFF all other options and go ALL IN. Let’s do that....more

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• +1 #60: Never Waste a Mis-take

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  Nov 15 2017

  Have you ever made a mistake? (Hah.) Right. (I’ve made a mistake or 3 million as well.) Here’s the deal: When we approach it with the right mindset (that would be a growth, experimental mindset), we come to realize that those mistakes are P R E C I O U S. The data we get on what DOESN’T WORK is priceless. Therefore, never (!) beat yourself up about a mis-take. Simply remind yourself that we either win or we learn and that no movie was ever shot from start to finish without a ton of re-takes. Then say to yourself “Needs work!” as you rewind your game film, see yourself executing the oopsed scene perfectly and then get back at it. Repeat. Forever. So… Practical Reflection Time: What was your last mistake? What did you learn? Run it through our little Mis-take process above and +1 it....more

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• +1 #55: The Law of Diminishing Intent

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  Nov 14 2017

  In our last +1, we talked about the fact that Speed Is a Force. Jim Rohn said the same thing a little differently. He told us about the “Law of Diminishing Intent.” The basic idea: The likelihood of doing something diminishes the further away you get from the initial moment of inspiration. So true. And your confidence erodes as well. Not a winning combination. Jim Rohn’s protégé, Tony Robbins, echoes this wisdom as well. He tells us that we must never leave the moment of inspiration without taking action. Then we need to follow that up with sustained, MASSIVE action. That's powerful. Remember: Don’t let your intention to do something great diminish. Seize the opportunity. Take massive, sustained action. Speed is a Force. Stay grounded. And use it wisely. (Got anything in your life that could use some energy?)...more

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• +1 #50: Perfectionist vs. Optimalist

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  Nov 12 2017

  Speaking of perfectionism, let’s look at the essence of Tal Ben-Shahar’s great book The Pursuit of Perfect. Tal is one of the world’s leading positive psychologists. He taught the largest class in Harvard’s history: Positive Psychology 101. He tells us that there are two distinct forms of perfectionism—one of them is actually adaptive and the other is not. He tells us they are so different that they need different names. There’s the unhealthy perfectionist who suffers from all the things you’d expect from perfectionism: anxiety, depression, etc. He calls them a “Perfectionist.” Then, there’s the healthy, high-functioning perfectionist who uses those high standards to fuel their growth. He calls them an “Optimalist.” Perfectionist vs. Optimalist. Here’s the primary difference between the two: The (unhealthy) Perfectionist fails to embrace reality. They actually think they can work for 16 hours a day in pursuit of their great work while staying super healthy and being a great spouse and parent and being super active in the community and a great friend to dozens and... (I get stressed just typing that.) The source of their misery is the fact that they fail to embrace the constraints of reality. They simply CAN’T do all of those things. So, when they inevitably fall short of their expectations, they beat themselves up mercilessly and experience all the negative effects of unhealthy perfectionism. The (healthy) Optimalist? They have really high standards and want to be a great creator, spouse, parent, friend and vital human but they rub their vision up against reality. They see only so many hours in a day and construct their optimal life within the boundaries of those healthy constraints. Note: The word “optimal” is derived from the Latin optimus which means the “best”--not the “perfect.” The best. The best within the constraints of our individual realities. Do you tend to be a Perfectionist or an Optimalist? How can you hold your high standards AND embrace the constraints of reality just a little more today? +1....more

  Episode

• +1 #45: Bright Lines

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  Nov 10 2017

  I dropped out of law school before a semester was over but I do remember one Big Idea from Contracts class. Lawyers like to say that a contract is a good one when there are “bright lines”—when it’s super obvious what everyone is agreeing to. Fuzzy lines? Not so good. We want super crisp, obvious, BRIGHT lines. Research scientists borrowed that phrase to describe one of the key attributes of creating good deals with yourself as you architect your ideal life. They tell us that when we’re building new habits, we want to have VERY BRIGHT LINES about what is and what is not acceptable behavior. For example, when I wanted to quit eating fast food over a decade ago, the fuzzy line I had of “Eat at McDonald’s less often” wasn’t particularly helpful. Every time I’d drive by that McDonald’s on the way home I’d have to ask myself, “Is today the day I get to go there?” And, when did I go? On the days when I was feeling the worst, of course. Then, one day, I got BRIGHT with my lines. I decided I would NEVER eat at McDonald's again. Period. Now, of course, I broke that commitment a few times before it stuck, but—and this is an important distinction!—at least now I knew I was breaking a contract with myself. Eventually I dialed it in and kicked the fast food habit. I did the same thing with ESPN and Google News and the iPhone in bed and countless other things. Fuzzy? Didn’t help. 100% bright? Worked like a charm. So, how about you? What’s the #1 bad habit you’d like to get rid of? How can you move from fuzzy to super bright? Think about that and get on it....more

  Episode

• +1 #40: 3 + 1 = Magic

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  Nov 09 2017

  We all have areas of our lives we want to Optimize. Stephen Covey tells us to think about our “Roles and Goals.” Tony Robbins calls it “Categories of Improvement.” The challenge with those is that we can get confused with a near-infinite number of Roles and Categories. I like to boil it down to my Big 3: Energy + Family + Service. Energy. For me, it ALL starts with Energy. If I have a tough time getting out of bed in the morning, I’m going to have a tough time living optimally. Therefore, I prioritize making sure my Energy is strong. Family. Why do I want to feel radiantly alive and energized? First and foremost, I want to be an exemplary husband and father. I’m the only one in the world who can be a great husband to my wife and father to my children. In the midst of striving to do great things and make a difference in the world, it’s easy to forget that it all starts at home. Service. The other reason I keep my energy strong is to be of service. I want to be, in the words of the French movement philosopher Georges Hébert , “Fit to be useful.” So, here’s how I like to approach it: First, start by identifying what you at your absolute best would look like in each of those categories. Then capture the benefits you’ll experience when you live from that ideal. Then think of the #1 simple thing you can do every.single.day to make sure you’re in integrity with that ideal. Then schedule that thing into your Masterpiece Day. And, of course, DO IT. For me, it looks like this: Energy: Me at my best: I am a world-class athlete. (Defined as qualifying for the Spartan World Championships at the end of this year. I need to place in the Top 20 in my age group so it’s a JV-version of world-class but it was still a big stretch for me when I set the goal and it has great pull-power.) The benefits (aka “The Why” a la Nietzsche’s “He who has a strong enough why can bear almost any how.”): I am radiantly alive. I am grounded. Powerful. Calm. Confident. Energized. The #1 thing I will do every day: Sunrise Trail Workout. I'll show up on the mountain and bang out my 1=hour workout. CONSISTENCY of training (obviously oscillating intensity/etc.) is my secret weapon. You? Family: Me at my best: I am an exemplary husband and father. I love to work and create. AND I'm committed to being a great husband and father. An exemplar. That standard fires me up. The benefits: Joy. Presence. Love. Kindness. Patience. Consistency. Celebrating my 50th anniversary with my Love. 😃 The #1 thing I will do every day to make that happen: Quality time one-on-one with my son EVERY day. Defined as at least 30 minutes (target 60 during week and hours on weekend) of just me and him. You? Service: Me at my best: I am an exemplary social entrepreneur, philosopher + teacher, and community leader. I am committed to using business as a force for heroic good while continuing to study, embody and teach wisdom I love and making a difference in our Optimize community. The benefits: The joy of doing what I’m here to do. Flow. Energy. Enthusiasm. Connection. Impact. The #1 thing I will do every day to make this happen: AM1 Deep Work. Before I go online, I will do my morning rituals and Deep Work. Period. As I say all the time: You couldn’t pay me to hop online and blow my brain up before doing my creative work. My mind just isn’t quite the same after going online. I’m all about accreting a little more value every day and repeating that every day—allowing the gains to aggregate and compound as the creative power magnifies itself incrementally. It all starts with that first Deep Work slot every morning. You? 3 + 1 = Magic....more

  Episode

• +1 #35: Journal Lately?

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  Nov 07 2017

  Here’s another simple way to keep your motivation high: Journal. Sonja Lyubomirsky is one of the world’s leading scientists studying well-being. She tells us that one of the most robust ways to boost our optimism and positive thinking (actually, she says it’s "The most robust" strategy) is to journal daily—reflecting on our hopes and dreams, visualizing our success and reflecting on the steps we will take to make it all happen. Ten to twenty minutes per day. Even as little as two minutes has been shown to make people happier and healthier. So… What are your hopes and dreams? What steps will you take to make it all happen? Journal lately? Might be a good +1 for today. 😃...more

  Episode

• +1 #30: Sharpening the Saw

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  Nov 05 2017

  Stephen Covey's seventh habit of Highly Effective People is "Sharpen the Saw." He tells us about the importance of renewal if we want to stay at our best and shares this parable to bring the point home: Imagine walking into a forest. You see a guy sawing a tree. He's working and working and working but not getting very far. His blade is clearly dull. So, you suggest he step back and sharpen the saw a bit. He says that's simply not possible. He's way too busy to slow down to sharpen anything. Hmmmm... Really? But with a sharp blade you'd hammer right through that tree! So… Which guy are you? And... What's one tiny little easy thing you could start doing (today!!) that would help you build a chainsaw? Let's do that!!...more

  Episode

• +1: #25 - Grateful Flow

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  Nov 04 2017

  In our last +1, we chatted about the scientifically-proven power of gratitude: Simply writing down 5 things you're grateful for can boost your happiness up to 25%. (Wow.)    Here’s another way to practice the magic of gratitude right in the moment when you need it most.   The Tools guys call it “Grateful Flow” and it’s one of their ways to deal with any negative feelings you might be experiencing—overwhelm, depression, that sort of ick sauce.   Here’s the quick take on how to put the tool into practice: The moment you’re aware that a cloud of ick is floating into your day, step back, take a deep breath and simply look around you and notice things you can be grateful for.   For example, right now I’m grateful for the computer I’m working on, the bottle of water I just drank from, my wife and kids, the beautiful mountain out my window, my health, you, and so much more.   That’s Grateful Flow.   Tiny little things in our life that we can either take for granted or appreciate.    Note: It’s impossible (!) to be in a state of gratitude AND be in a state of misery at the same time. (Don’t believe me? Try it.)   So…   The next time you’re starting to feel a little stressed: Take a deep breath and turn on the Grateful Flow!   How about some practice right now?   What tiny things can you appreciate?   (Let’s live from that place!)...more

  Episode

• +1: #20 - How to Stop Thinking

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  Nov 02 2017

  Patrick McKeown is one of the world’s leading experts on optimal breathing.    When I interviewed him recently, he made a very interesting point. He said that we spend all our lives in school learning how to think but that we’re never taught how to STOP thinking.   Fact is, most of our “thinking” isn’t thinking at all. We’re simply looping the same unproductive thought over and over again.   Get this: According to a study done at USC, the average person has 70,000 thoughts per day. And, according to some experts, 80-90% of those thoughts are useless.    That’s crazy. (Literally.)   It’s also really enervating. We waste a ton of energy spinning our mental wheels—creating more stress and anxiety and fatigue while diminishing our performance and well-being. (Not a winning combination.)   So, learning how to STOP thinking is a very important skill.   Patrick’s #1 tip on how to master the art of not thinking?   Breathe.   Specifically, breathe through your nose. Deeply (but lightly!) into your diaphragm.    (One of Patrick’s Big Ideas we’ll talk about more in another +1 is the fact that we all breathe way too much—which, paradoxically, decreases the amount of oxygen released into our cells.)   For now: Breathe through your nose. Deeply. Yet lightly.    And, ahhhhh…    Our mind has slowed down. All that wasted energy is recouped.    btw: Two other ways to stop that mental chatter? Put your attention on your body = #2. And the final tip from Patrick? Immerse yourself in the present moment.    Let’s think productively when it’s appropriate to do so. And then get really good at turning the brain off....more

  Episode

• +1: #15 - Did I Win?

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  Oct 31 2017

  Gold-medal-winning mental toughness coach and author Lanny Bassham is all about focusing on the PROCESS of goal achievement. He tells a great story about one of his clients—a pro golfer.    Now, this professional golfer was struggling a bit. He was setting his goals for the year and Lanny told him not to think about winning tournaments but to put all of his attention on mastering the process of playing well—identifying the key components of a successful shot and then taking it, literally, one shot at a time.    So, this golfer embraces the wisdom. Early in the season, he's out on the 18th green in the final round of a big tournament. He's lining up his putt, following the process he and Lanny established. He makes the putt.    His playing partner shakes his hand and congratulates him.    Then he realizes something must be up when his wife runs on to the green cheering.    "Did I win?" he asks.    Yah. You just won the tournament and 1 million dollars.    Imagine that. Imagine being so focused on executing the next baby in your process that you don't even know you're sinking a million dollar putt.    And guess what?    You are (of course) much more likely to sink the putt when every ounce of your creative energy is focused on doing your best and not leaking out in concerns about doing well enough.    Process vs. Outcome.   Where’s your focus?...more

  Episode

• +1 #10: Antifragile

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  Oct 30 2017

  In his great book Antifragile, Nassim Taleb walks us through the fact that there’s a big difference between being fragile, being resilient, and being ANTIfragile.   In short:   If you’re fragile and life hits you hard, you break.   If you’re resilient and life hits you hard, you withstand more and… eventually…  you break.   But…   If you’re ANTIFRAGILE, when life hits you hard you actually get stronger.   Think about that.    The more you get kicked around and challenged by life, the S T R O N G E R you get.    Wouldn’t that be awesome?   As Nassim tells us and we would be wise to remember: “A wind extinguishes a candle but fuels a fire.”   Let’s build a bonfire.   (On that note, how about this gem from Rumi: “I am burning. If anyone lacks tinder, let him set his rubbish ablaze with my fire.”)...more

  Episode

• +1 #5: 3:59.4

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  Oct 28 2017

  At this point, most of us know that Roger Bannister was the first person to break the 4-minute mile. Very smart people of his era said that it was impossible. Period. End of story. He, of course, wasn’t so sure.   But here’s what’s awesome: Do you know how Roger trained to do the impossible?    Hint: He broke down his goal into bite-sized pieces.   Here’s how: First, he trained until he could run a quarter mile in a minute. (Nice job!) Then he trained until he could run half a mile in two minutes. (Well done!) Then he trained until he could run three-quarters of a mile in three minutes. (Sweet!) Then he trained until he thought he could run the full mile in less than four minutes.   And, voila!!    On May 6, 1954 at Iffley Road Track in Oxford, England, the time keeper looked down and saw these magic numbers: 3:59.4.   Roger achieved the impossible by breaking his “impossible” goal into little bite-size, do-able pieces—which is always a very good idea. (As Henry Ford once said, “Nothing is particularly hard if you break it into enough small pieces.”)   How about you?   What’s your jumbo-big exciting goal? You know, the thing you would do if you weren't afraid?   Yah. That one.    Write it down in a few words.    Now, let's chunk it down and give you your next bite-size doable target.   What's the very next micro-goal you need to hit en route to that big goal?! The thing that, once you achieve, will make it possible to hit the next target?   Got it? Awesome.    Now… What’s your next baby step?   And, most importantly: Is now a good time to take it?...more

  Episode

• +1: #1 - +1 or -1 = Destiny Math

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  Oct 27 2017

  In our last +1, we had fun applying Rumi’s wisdom that God turns us from one feeling to another so we have two wings to fly and not one.   Today, we’ll look at another one of my favorite gems from Rumi.   He tells us: “If you are irritated by every rub, how will you be polished?”   Think about that.   If you want to be polished (aka Optimized!!), how do you expect to get there if you’re irritated by every little rub of life?   Guess what?   It’s those “rubs” (aka challenges!) that are MAKING YOU SO SHINY!!!   Rumi also tells us: “This discipline and rough treatment are a furnace to extract the silver from the dross. This testing purifies the gold by boiling the scum away.”   Yep.    That’s the ticket.   We need to embrace all the little rubs antifragile-style as we step into the furnace so we can burn the scum away.    That’s Today’s +1.   Got any challenges these days?   Can you see how the ONLY way you’ve grown in the past is by overcoming challenges?   And that the challenges you’re facing today are simply opportunities for you to actually APPLY all these tools to get a little shinier?   Rub rub rub.   +1. +1. +1....more

  Episode

• Journaling 101: Behind the Scenes

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  Oct 20 2017

  Here’s a quick look behind the scenes for one of our next classes: Journaling 101: How to Use a Pen and Paper to Create Clarity, Confidence, and Consistency. I hope you enjoy this overview of the class (and my process in creating it)! P.S. Optimize with us: http://optimize.me

  Episode

• My morning journaling and strategy thinking (+ Top 10 Books) (behind the scenes)

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  Oct 03 2017

  I've been thinking about how I can help you optimize (technically, I'm pretty much *always* obsessing about it) and realized I should probably do some more behind-the-scenes videos to capture my (often messy) thought process about how to take Optimize to the next level and do my life's work while serving you profoundly and creating an exemplary business that scales in the process. This video is the fruits of that. Hope you enjoy! Optimize with us at https://optimize.me P.S. Notes on my Top 10 favorite Books The Tools by Barry Michels & Phil Stutz: https://www.optimize.me/philosophers-notes/the-tools-barry-michels-phil-stutz/ Deep Work by Cal Newport: https://www.optimize.me/philosophers-notes/deep-work-cal-newport/ The Daily Stoic by Ryan Holiday: https://www.optimize.me/philosophers-notes/the-daily-stoic-ryan-holiday-stephen-hanselman/ Rethinking Positive Thinking by Gabrielle Oettingen: https://www.optimize.me/philosophers-notes/rethinking-positive-thinking-gabriele-oettingen/ Grit by Angela Duckworth: https://www.optimize.me/philosophers-notes/grit-angela-duckworth/ Peak by Anders Ericsson and Robert Pool: https://www.optimize.me/philosophers-notes/peak-anders-ericsson-robert-pool/ Mastery by Robert Greene: https://www.optimize.me/philosophers-notes/mastery-robert-greene/ Presence by Amy Cuddy: https://www.optimize.me/philosophers-notes/presence-amy-cuddy/ No Sweat by Michelle Segar, Ph.D.: https://www.optimize.me/philosophers-notes/no-sweat-michelle-segar/ So Good They Can’t Ignore You by Cal Newport: https://www.optimize.me/philosophers-notes/so-good-they-cant-ignore-you-cal-newport/ P.P.S. Let's do this!...more

  Episode

• Interview: The Art of Connection with Michael Gelb

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  Sep 12 2017

  Michael Gelb is one of the world’s leading creativity teachers. He’s also a qi gong and aikido master who wrote one of my favorite books: “How to Think Like Leonardo da Vinci.” In this book, he teaches us the art of creating connection. Big Ideas we explore include how to optimize our ability to connect (practice with the little moments!), The Pygmalion Effect (aka the self-fulfilling prophecy), the importance of centering for conflict resolution, and how our addiction to digital devices (ADD) is leading to attention deficit disorder (ADD) which is leading to troubles in connecting and what to do about it....more

  Episode

• Interview: Coming Alive with Barry Michels

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  Sep 02 2017

  I’m a HUGE fan of Phil and Barry's first book, The Tools. Coming Alive is kinda like The Tools Part 2. In this book, we get four new tools to go along with the original five tools. Big Ideas we explore include how to connect to our Life Force, defeat Part X (their name for that part of each of us that gets in the way), build our confidence and learn to see problems as gifts as we live a GREAT life.

  Episode

• Interview: Anxiety Free with Patrick McKeown

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  May 13 2017

  This is a quick-reading, simple, practical guide to, as the sub-title suggests, “Stop Worrying and Quieten Your Mind—Featuring the Buteyko Breathing Method and Mindfulness.” If you’re looking for a general introduction to the power of Oxygen, I’d recommend you go with Patrick’s more recent and more all-purpose Oxygen Advantage. If you suffer from anxiety and/or panic attacks, this might be a great place to start. Big Ideas we explore: The #1 rule of breathing, the 2 key benefits of putting your attention on your breath, why CO2 is your friend and how to play nice, avoiding rat poison and becoming a good mind gardener....more

  Episode

• Interview: The Oxygen Advantage with Patrick McKeown

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  May 12 2017

  Patrick McKeown is one of the world’s leading teachers of the Buteyko Breathing Method which was created in the 1950s by a Russian doctor named Dr. Konstantin Buteyko. McKeown suffered from asthma for decades until he found the Buteyko Method. At which point, he reversed his asthma symptoms and then dedicated his life to helping others optimize their breathing. In this book, he extends the Buteyko Method into an approach he calls the Oxygen Advantage. Big Ideas we cover include the #1 obstacle to optimal breathing, Oxygen Delivery 101, the #1 breathing tip, and how to dial in your sleep....more

  Episode

• Interview: Movement Matters with Katy Bowman

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  May 11 2017

  This book is an adaptation of a series of essays Katy created over the last five years in which she unpacks her evolving views on what she calls “movement ecology.” It’s not your typical “do X, Y, and Z” optimal living guidebook. It’s a thoughtful and thought-provoking look at why—as you can guess by the title—Movement Matters and a challenging look at how our individual and cultural decisions have created a sedentary culture and a significant nature debt that few of us ever stop to think about. Big Ideas: Stacking your life, minimalism vs. maximalism, the tree of your life, and redefining success....more

  Episode

• Hero Training 101 - Friday PM

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  May 06 2017

  Welcome: Your Heroic Quest + Making it a Reality Our world needs heroes today more than ever before. We need YOU to be a Hero. We hope you enjoy this video from Friday Night of our weekend immersion workshop: Hero Training 101. Let’s do this! Watch the entire weekend workshop here: www.optimize.me/hero

  Episode

• Interview: The Road to Sparta with Dean Karnazes

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  May 05 2017

  Do you know why we call our modern marathon a marathon? You may think you know the real story behind the very first marathon, but in this captivating, inspiring tale, Dean Karnazes (named by Men’s Health as one of the 100 Fittest Men of All Time) gives us a deeper look at the man who, 2,500 years ago, ran the first ULTRAmarathon and, in doing so, effectively saved Western civilization. :) Big Ideas we explore: a history lesson The Battle of Marathon, why balance doesn’t lead to happiness (and what does), a 24 Hour Fitness with Harvard profs, heroes are ready and how to play the pain game....more

  Episode

• Stoicism 101: How to Apply the Ancient Wisdom of Seneca, Epictetus and Marcus Aurelius to Your Modern Life (Intro)

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  Feb 25 2017

  I love Stoicism. In this class we take a quick look at the cast of characters (from founder Zeno to Seneca + Epictetus + Marcus Aurelius) and then dive into the ultimate goal of Stoicism (hint: become bff’s with your inner daimon so you can experience a state of well-being and flourishing) along with the practices that help us apply this wisdom to our lives. We’ll create energized tranquility and equanimity as we have fun becoming our own ideal sages.

  Episode

• Interview: Hero Training with David Allen

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  Jan 30 2017

  Here's what David Allen has to say about Hero Training 101.

  Episode

• Interview: The Leadership Challenge with Jim Kouzes

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  Jan 25 2017

  James Kouzes and Barry Posner are two of the world’s preeminent researchers on leadership. This is the 25th anniversary, fifth edition version of their best-selling classic that has sold over 2 million copies. One of the things I most like about this book is the fact that it covers the SCIENCE of leadership. Kouzes and Posnar have been conducting empirical research for over three decades. Big Ideas we explore: The 5 Practices (

  Episode

• Interview: The Way of the Seal with Mark Divine

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  Jan 17 2017

  A former U.S. Navy SEAL Commander, Mark Divine integrates the ancient warrior traditions with grounded, practical virtue and 21st century get-it-done effectiveness in a way that I find incredibly inspiring. Big Ideas we cover include the power of front-sight focus, how to DIRECT your mind, going Yoda on your commitments and creating micro goals when things are tough.

  Episode

• You at your best: What’s it look like? (Behind-the-scenes)

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  Jan 06 2017

  Here’s another behind-the-scenes look at how I’m thinking about The Big 3: Energy + Family + Service as we raise our standards to heroic levels. Primary questions: What does you at your best look like in each domain? What will you experience/who will you be when you are your best? (Aka: The Why) And, most importantly, what ONE thing will you do every.single.day to make that ideal self a reality? Hope you enjoy! More on Hero Training 101: optimize.me/hero

  Episode

• Hero Training 101. Its time.

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  Jan 06 2017

  Join us for my first ever offline immersion workshop. It will be at our new Optimize Oasis in Ojai in April. We’re calling it Hero Training 101. It’s time. Learn more: https://optimize.me/hero

  Episode

• Hērōs + Virtues vs. Bling (My focus on New Year’s morning!)

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  Jan 02 2017

  So I figured out my one word for 2017: Hērōs. Popped up in meditation this AM. It’s basically the perfect expression of what we discussed yesterday: Community + Consistency. Here’s how I’m thinking about Hērōs + Virtues vs. Bling on this fine first day of 2017! Here’s to stepping into the highest version of ourselves and serving profoundly!!!!

  Episode

• Community + Consistency + My love affair w/Calendars (behind-the-scenes)

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  Jan 02 2017

  Turning the last page on my 2016 calendar is a pretty exciting thing for me. (Hah.) Here’s a sneak peek at what’s going to be important for me in 2017. You? Let's make 2017 the Greatest Year Ever!! Join nearly 10,000 people Optimizing at https://optimize.me/join

  Episode

• Greatest Year Ever 101: 2017 Prep! (Behind-the-scenes :)

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  Jan 02 2017

  Here’s a quick look at Greatest Year Ever 101. Join us at our new Oasis in Ojai (907 El Centro Street, Ojai 93023) or via Livestream as a member: optimize.me/join. Let’s do this!

  Episode

• Hero365: Greatest Year Ever + 2017 Curriculum

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  Dec 23 2016

  Today we take a quick look at my creative planning to help us make 2017 the Greatest Year Ever. Fun! (I mention our membership. If you haven't joined yet and it feels like a good fit, learn more/sign up here: http://optimize.me/join)

  Episode

• Hero365: Your #1 Goal? (+ Habit?) + Chasms vs. Cracks

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  Dec 23 2016

  In this little trip behind-the-scenes we take a quick look at the evolving 2017 Q1 calendar and how fired up I am about PN-LIVE. Plus we have fun with two micro classes: one on identifying your #1 (or Top 3) goals for next year that’ll make it amazing (along with the 1 or 2 habits you need to install to make that goal happen); and, we have fun looking at chasms vs. cracks. Joseph Campbell said that when you get to a chasm, jump. It’s not as wide as you think. I share a couple stories of my own where I saw chasms were really cracks. You? P.S. Let’s do this....more

  Episode

• Hero365: #JUSI (aka “Just Ship It.” Pronounced “Juicy.” :)

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  Dec 23 2016

  Big visions are awesome, of course. But ultimately it's all about ACTION--taking gritty baby steps every.single.day in pursuit of our big audacious goals and purpose-driven destiny. One great tactic? Get Juicy!! Just ship it. #JUSI

  Episode

• Hero365: Time to 10x. (Make that 20x! :)

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  Dec 23 2016

  After my strategy journaling I often send a quick video my right-hand genius ninja Evan. Today I started doing that and realized I should just share it with you as well as part of this series. So, here we are. Theme: Let's 10x--make that 20x!!-- the value we create for our members by sharing 250 PN-LIVEs + 250 Office Hours. Still noodling but basically, Monday thru Friday at 10am PST I'm thinking we can hang out and Optimize. Then on Saturday we'll have a longer lecture for more awesome. Then I rest on Sunday. :) (Got ideas on stuff you'd like me to cover?! Drop a comment, pretty please!!) LET'S DO THIS!!...more

  Episode

• Hero365: Top 100 Books: PN-LIVE in 2017

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  Dec 23 2016

  Another quick peek at my prep for 2017. Short story: We're going to livestream awesome classes on my 100 favorite book ever. Q&A. etc. It's going to be awesome.

  Episode

• Hero365: My daily journal + OPTIMIZE biz overview

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  Dec 23 2016

  Every morning I spend ~5 minutes quickly journaling on what I am committed to doing and who I am committed to being in the world. Here's a quick peek behind the scenes on this AM's journaling in which I share the big vision for our business Optimize Enterprises, Public Benefit Corporation.

  Episode

• Hero365: Hero Training 101 (The Manifesto)

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  Dec 23 2016

  Hero Training 101. It's time.  Here's the full script:  Do you know what the word “hero” means? In ancient Greek, the word “hērōs” (spelled with a cool line over the e and the o) meant PROTECTOR. Not “killer of bad guys” or “super strong tough guy” but PROTECTOR. A hero has strength for two. The hero’s secret weapon?  LOVE.  Compassion. Empathy. A hero CARES.  And a hero is willing to do the work necessary to be strong enough to serve and to protect the people and community and country she loves. Our world needs heroes today more than ever before. That’s why I’m putting every single ounce of my energy into something we’re calling Hero Training 101. We’re going to help you create the greatest year of your life and, in the process, help you create heroic mastery of every facet of your life.  We’ll start by figuring out what you’re here to do. How will YOU be heroic? What bold steps will you take to give your greatest gifts in greatest service to the world? Who must you become to make that vision a reality? We’ll figure out your highest calling and then challenge you to STEP UP and create the strength to make that dream a reality. We’ll start with your fundamentals. Absolutely dialing in your nutrition, your movement, your sleep, and your ability to focus your mind—putting your attention where you want, when you want for how long you want—the skill that psychologists tell us is THE most important attribute of the greatest and happiest among us. We’ll master the process of setting and achieving goals. Building habits and using your willpower wisely. Cultivating humble yet heroic confidence. Mastering the process of getting stuff done while conquering any procrastination, anxiety or depression. We’ll step into our full leadership potential and master the process of using business as a force for heroic good. And, most importantly, we’ll focus on love. Not just for a few people with whom we’re close. But for everyone and all of life—remembering that THE secret weapon of the true hero is LOVE. Fully embodied and expressed in every micro-moment of our lives as we dig deep and commit to most fully giving ourselves to our families, communities, countries and world. Hero Training 101. It’s time. optimize.me/hero...more

  Episode

• Micro Class: Foundation of Leadership = Credibility

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  Dec 02 2016

  You know what the foundation of leadership is? Credibility. Know how to build your credibility as a leader? Four key qualities. Here they are.

  Episode

• Micro Class: Influence Yourself

  Listen

  Nov 29 2016

  Want to influence yourself? Tap into your natural tendency to want consistency. Here's a quick look at how to do that. (Hint: Start small. Write down your commitment. Share your it.)

  Episode

• Micro Class: Charisma 101

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  Nov 25 2016

  Charisma. First thing to know: You can build it. Here's how. (Focus on three skills: Presence + Power + Warmth!)

  Episode

• Micro Class: Hero = Protector

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  Nov 22 2016

  Hero. Did you know the word means "protector" in Greek? Yep. Let's shift from "What's in it for me?" to "How can I be my brother's keeper.

  Episode

• Micro Class: Procrastipain

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  Nov 18 2016

  Did you know thinking about things we procrastinate about triggers a pain response in our brains? Yep. But get this - Only the *anticipation* creates pain; doing doesn't! So, just do it.

  Episode

• Micro Class: 10% = 1 Month

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  Nov 15 2016

  Did you know that if you boost your productivity by 10% you basically add a MONTH's worth of productivity to your year? NUTS, eh? And true. Here's how to add at least a month.

  Episode

• Micro Class: Oil Barrels

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  Nov 11 2016

  Brian Tracy once crossed the Sahara desert. 500 miles of nothing but sand. All he had to do was go from oil barrel to oil barrel. Incremental improvement is where it's at.

  Episode

• Micro Class: PCT vs. RSF

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  Nov 08 2016

  PCT = Problem-centric thinking. RSF = Relentless solution focus. Mentally tough people focus on SOLUTIONS. Are you?

  Episode

• Micro Class: Dreams + 2m Steps

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  Nov 04 2016

  The first time GSP told his dad his dream to be a world champion his dad thought he was crazy. He kept going. Step by step. You know how many steps are in a 1,000 journey? About 2,112,000. #walkingshoes

  Episode

• Leadership 101: How to Inspire and Empower People to Do Great Things (Intro)

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  Nov 01 2016

  Leadership is all about inspiring and empowering people to do great things. In this class, we’ll explore the fact that leadership starts by leading yourself as we identify your noble purpose, chisel your foundation, create a compelling vision, embrace the process, and do what you’re here to do. We’ll also look at the power of charisma, the neuroscience of being an iconoclastic leader, and discuss the best-kept secret of leadership to help you create your legacy.

  Episode

• Micro Class: Experiments Never Fail

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  Oct 28 2016

  Experiments never fail. That's a powerful distinction. Let's put on our lab coats + goggles and embrace a TESTING mindset vs. a "trusting" one.

  Episode

• Micro Class: Keep it Simple

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  Oct 25 2016

  Coach Wooden believed in simplicity. His teams ran 1 offense, 1 defense, 1 out-of-bounds play. They MASTERED their one thing and became unstoppable. How about you: Is your life simple or complex?

  Episode

• Micro Class: You + Future You (in an fMRI)

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  Oct 21 2016

  Imagining sliding into an fMRI. Researchers ask you to imagine yourself, a stranger and you in 10 years. The results are interesting and powerful.

  Episode

• Micro Class: 3:59.4

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  Oct 18 2016

  3:59.4. That's less than 4 minutes. Running a mile in that time used to be impossible. Until it wasn't. What impossible thing do you need to reframe into possible?

  Episode

• Micro Class: #Repeat

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  Oct 14 2016

  John Maxwell tells us that systems are just good strategies repeated. I like that. Nice and simple: Figure out what works. Do more of it. #repeat.

  Episode

• Micro Class: Plan A to Z

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  Oct 11 2016

  Strong Hope has three things firing: Goals + Agency + Pathways. We need to futurecast a goal that fires us up, believe we can have it and be willing to take infinite Pathways to rock it! Plan A to Z.

  Episode

• Micro Class: The Big 7

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  Oct 07 2016

  Here are Neil Pasricha's 7 favorite scientifically proven ways to boost our happiness.

  Episode

• Micro Class: Kiwi Kaizen

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  Oct 04 2016

  The All Blacks are all about getting better all.the.time. Can you find 100 things you can improve 1%? Marginal gains, baby!

  Episode

• Micro Class: How to Grow Your Grit

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  Sep 30 2016

  Here are the four psychological assets you need to grow your grit: Interest + Practice + Purpose + Hope.

  Episode

• Micro Class: Rational Optimism

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  Sep 29 2016

  We want to be RATIONAL optimists--not irrational optimists. Here's the difference. (And, how it's kinda like irrational vs. rational visualization WOOP style.)

  Episode

• Micro Class: Full-Court Press

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  Sep 28 2016

  One way to turn a disadvantage into an advantage? Run a full-court press!

  Episode

• Micro Class: Law of Leadership: Foundation = Trust

  Listen

  Sep 27 2016

  Want to be a great leader? It starts with trust--which starts with character. Here are 3 ways to chisel your goodness.

  Episode

• Micro Class: Zig Zags

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  Sep 26 2016

  Growth does not occur in a straight line. Time to embrace the zigs and the zags that are part of mastery as our highs get higher and our lows get higher.

  Episode

• Micro Class: Anti-Fragile Tip - The Barbell Strategy

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  Sep 25 2016

  Nassim Taleb tells us how to become more anti-fragile. Here's a quick look at his "barbell strategy." Key: Be BOTH super aggressive AND super conservative.

  Episode

• Micro Class: Iceberg Illusion

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  Sep 24 2016

  When we see an iceberg, we're tempted to think it's just the tip, but we KNOW there's a lot going on beneath the surface. Same thing with world-class performance.

  Episode

• PNTV: The Leader Who Had No Title by Robin Sharma

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  Sep 23 2016

  Robin Sharma is one of the world’s top leadership experts. He’s also an extraordinarily inspiring guy. This is an inspiring fable about a disillusioned former veteran (Blake) who meets a mysterious mentor (Tommy) who introduces him to four exceptional leaders who change his life. Via this fun cast of characters, Robin downloads his ENORMOUS array of wisdom on leadership + personal greatness. Big Ideas we explore: the four keys to leading without a title, how to flip the leadership switch, the power of moving thru fear and embracing adversity, a simple way to optimize your relationships, and training like an athlete to achieve your personal greatness....more

  Episode

• Micro Class: Suck to Unsuck

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  Sep 22 2016

  Pixar execs say they take their films from suck to unsuck. (Hah.) We need to do the same. (Did you know WALL-E had 98,173 (!!!) storyboards? Yep.) That's a lot of little bets.

  Episode

• PNTV: The Leadership Challenge by James Kouzes and Barry Posner

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  Sep 21 2016

  James Kouzes and Barry Posner are two of the world’s preeminent researchers on leadership. This is the 25th anniversary, fifth edition version of their best-selling classic that has sold over 2 million copies. One of the things I most like about this book is the fact that it covers the SCIENCE of leadership. Kouzes and Posnar have been conducting empirical research for over three decades. Big Ideas we explore: The 5 Practices (

  Episode

• Micro Class: Boldest Version of You

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  Sep 20 2016

  How would the boldest, most authentic, best version of you act? Now a good time to be that? (A: YES! "Fake it until you become it.")

  Episode

• Interview: How to Become a Straight-A Student with Cal Newport

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  Sep 19 2016

  Cal Newport is a Phi Beta Kappa graduate of Dartmouth who went on to MIT for his Ph.D. and is now a Professor at Georgetown. In this book, Cal shares the top ideas he gleaned from interviews with non-grind Phi Beta Kappa members at elite schools across the country. They had to perform well AND they had to achieve those results without grinding away. Their practices, although discovered independently, reflect the same wisdom shared in the science books. It’s great to see the overlap. Big Ideas: pseudo-work vs. real work (and a secret formula), conquering procrastination, when/where/how long should you study?, #1 way to learn (and #1 trap), the importance of spacing out your work and the power to choose your future via excellent grades....more

  Episode

• Optimal Nutrition 101: How to Optimize Your Health, Energy and Happiness Starting at the End of Your Fork (Intro)

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  Sep 18 2016

  Nutrition. It’s easy to get lost in the labyrinth of conflicting science. In this class, we focus on the 2 facts Michael Pollan tells us we can all agree on and then look at how to eliminate the primary causes of disease caused by our modern diets. Optimizing our health, energy and happiness starts at the end of our fork!

  Episode

• Interview: Sleep Smarter with Shawn Stevenson

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  Sep 17 2016

  Shawn Stevenson is a health coach who has one of the most popular health & fitness podcasts out there called The Model Health Show. This is a short, quick-reading, funny and practical little book featuring 21 tips on how to optimize your sleep. Big Ideas we cover: #1 tip: value your sleep (it’s the secret sauce), avoid the blue lights, adenosine (did you know how caffeine really works?), staying cool, getting your vitamin G and creating PM rituals.

  Episode

• PNTV: Existentialism Is a Humanism by Jean-Paul Sartre

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  Sep 16 2016

  Jean-Paul Sartre was a French philosopher, novelist, playwright, and critic. He was a leading intellectual of the 20th century and the leading proponent of existentialism. This short book is a transcript of a speech Sartre gave in 1945 to address many of the critics of existentialism. It’s a *remarkably* lucid, concise exposition on the primary tenets of existentialism—even more remarkable given the fact that Sartre gave this lecture without notes. Big Ideas we explore: Anguish + its antidote, passion vs. choice, quietism vs. commitment, the stern optimism of existentialism and moral choices as a work of art....more

  Episode

• Micro Class: Double Down on Your Talents

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  Sep 15 2016

  Unless you're looking to be mediocre, focus more on your talents than your weaknesses. Forget about being well-rounded and focus on being the best version of you.

  Episode

• Interview: Natural Born Heroes with Christopher McDougall

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  Sep 14 2016

  Christopher McDougall is a brilliant story teller (and author of Born to Run). In this great book, he weaves together a number of different narratives, with an emphasis on two: one about an extraordinary wartime adventure on Crete and the other about Natural Movement. In the process, he shares a ton of Ideas on how we can each tap into the extraordinary superpowers latent within. Big Ideas we explore include the ancient Greek meaning of the word “hero,” the mantra of the hero, why weeds + fat are optimal fuel and a great test....more

  Episode

• PNTV: Influence by Robert Cialdini, Ph.D.

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  Sep 13 2016

  This is the classic text on the psychology of persuasion. Robert Cialdini is a professor of both psychology and marketing at Arizona State University. He’s one of the world’s leading experts on the psychology of persuasion. The book is simultaneously kind of a consumer protection guide (how not to be duped) AND a manual for marketers (how to sell your stuff!). Cialdini has identified six core psychological principles of persuasion. We take a quick look at each, how they can be used for good or ill and how to apply the wisdom to our lives today....more

  Episode

• Micro Class: Permanent Beta Mode

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  Sep 12 2016

  You know how long Google kept Gmail in Beta mode? 5 years. Only after MILLIONS of people used and loved it did they declare beta complete. We need to put ourselves in permanent beta mode!

  Episode

• Interview: Don't Just Sit There with Katy Bowman

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  Sep 11 2016

  Katy Bowman is the world’s leading biomechanist—helping us apply wisdom from that domain to optimizing our lives. This is a great, quick-reading, smart and funny look at how we can optimally transition from sitting all.day.long to creating a standing and dynamic (

  Episode

• Interview: Move Your DNA with Katy Bowman

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  Sep 10 2016

  Katy Bowman is one of the world’s leading biomechanists—helping us integrate proper body movement to optimize our well-being. She has a great podcast + blog you might enjoy as well. This book is packed with a ton of exercises and plenty of info on the science of biomechanics to help us pay more attention to the loads we’re putting on our bodies throughout the day so we can get in harmony with how our bodies were designed to move. Big Ideas we explore include moving your TRILLIONS of cells, why movement > exercise, why walking is the secret sauce, and how to take a forest bath....more

  Episode

• PNTV: The Charisma Myth by Olivia Fox Cabane

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  Sep 09 2016

  Charisma. The idea that you’re either one of the lucky few born with it or not is a MYTH. Fact is: We can all cultivate our personal magnetism. In this fun, quick-reading, compelling book, Olivia Fox Cabane walks us through the practical application of the art and science of deliberately dialing our charisma up. Big Ideas we cover: The Big 3 of charisma: Presence + Power + Warmth (and how to boost each), what gets in the way (and what to do about it), the power of visualization (#1 tip) and more....more

  Episode

• Micro Class: Warren Buffett on Goals

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  Sep 08 2016

  Here's a quick look at some of Warren Buffett's thoughts on goal setting. In short: Identify 25 important life goals. Identify the top 5. Throw away the rest and get to work!

  Episode

• PNTV: The 21 Irrefutable Laws of Leadership by John C. Maxwell

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  Sep 07 2016

  John Maxwell is one of the world’s leading authorities on leadership. He’s trained millions (literally) of leaders and has written over 50 (!) books that have sold over 13 million copies—this one alone has sold over 3 million copies. After a super quick look at the 21 Laws, Big Ideas we explore: The Law of Process (aka: Leaders are learners), the foundation of leadership (= trust), leaders are practical AND visionary, the law of victory (!), and your legacy—what will people say when you die? + What’s your “life sentence”?...more

  Episode

• Micro Class: The Gift of Greatness

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  Sep 06 2016

  When you look at EXTRAORDINARY performers do you find yourself saying, "Wow. They must have been born with something special?" If so, remember: SO WERE YOU.

  Episode

• PNTV: Discourses by Epictetus

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  Sep 05 2016

  Epictetus is known as one of the world’s leading Stoic philosophers. (Along with Seneca and Marcus Aurelius, the three make up a very interesting bunch.) Epictetus was a former slave turned philosopher who lived from 55-135 (a little later than Seneca and before Aurelius). This book is a transcription of the informal lectures Epictetus gave to his students. It’s awesome. Big Ideas we explore: why Hercules needed challenges (and so do you), what figs can teach us about greatness, the good + the bad + the indifferent and how to tell the difference, “impressions” and the tricks they play, and the fact NOW is the time to live this stuff....more

  Episode

• Learning 101: The Science of How We Learn and Make Things Stick (Efficiently) (Intro)

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  Sep 04 2016

  Did you know there’s a science (+ art!) to learning? Yep. In this class, I’m excited to share some of my favorite Big Ideas on how to learn + make things stick–efficiently! Whether you’re a student, parent or life-long learner, I hope you enjoy!

  Episode

• Interview: True to Form with Eric Goodman

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  Sep 03 2016

  Eric Goodman is the creator of Foundation Training. If you’ve ever had back or neck or other physical pain, this book might be just what your doctor forgot to order. And, of course, if you’re just looking to take your energy to the next level, this is a gem. In the Note, we take a quick look at why gravity + sitting/bad posture = compression and why that’s so bad plus how to deal with it as we become fluent in a new movement language and have fun becoming perpetual motion machines.

  Episode

• PNTV: Iconoclast by Gregory Berns

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  Sep 02 2016

  Wonder what the iconoclast’s brain looks like? Well, that’s what this book is all about. Our guide is Gregory Berns, one of the world’s leading pioneers (iconoclasts?) in the field of neuroeconomics. Berns is a professor in the department of Psychiatry and Economics and at the Goizeta Business School at Emory University. This book is a fascinating look at the three primary facets of the iconoclast’s brain (perception + courage + social skills), brought to life via research studies and biographical sketches of modern iconoclasts. Big Ideas we cover: how to change the way you see the world, how to control your fear and how to build your social skills (hint: be a good human)....more

  Episode

• Micro Class: Good Food

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  Sep 01 2016

  Dallas and Melissa Hartwig tell us good food passes four tests. Here they are.

  Episode

• Micro Class: Purpose Formula

  Listen

  Aug 30 2016

  The Purpose Formula has three parts. How do you fill in the bubbles? Where do your skills and joy meet the world's needs?

  Episode

• PNTV: On Becoming a Leader by Warren Bennis

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  Aug 29 2016

  Warren Bennis is one of the world’s leading authorities on leadership. This is, as Peter Drucker puts it, his “most important book.” Big Ideas we explore include the basic ingredients of leadership (#1 = Guiding Vision!), the importance of self-invention (hint: write your own story!), the power of trusting ourselves, choosing to express ourselves rather than prove ourselves, how to cultivate trust, and becoming a world-class leader.

  Episode

• Micro Class: Soul o2

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  Aug 28 2016

  Welcome to OPTIMIZE Airlines. Please fasten your seatbelts and... remember that if cabin pressure changes you need to give yourself oxygen before trying to help others!

  Episode

• Micro Class: Common Denominator of Success

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  Aug 27 2016

  Here's the definition of the Common Denominator of Success: Successful people make a habit of doing the things failures don't like to do.

  Episode

• PNTV: Thoughts of a Philosophical Fighter Pilot by James Stockdale

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  Aug 26 2016

  Vice Admiral James Stockdale is an American hero. Stockdale spent nearly eight years as a prisoner of war in North Vietnam. He spent four of those years in solitary confinement and was repeatedly tortured. He was the commanding officer of hundreds of other U.S. soldiers and received the Medal of Honor for his service beyond the call of duty. This is an incredibly inspiring look at the powerful mind and equally powerful moral commitment of a hero. Big Ideas we explore: Being our brother’s keeper, chiseling our integrity to achieve delight with life, courage as endurance of the soul and heroes vs. bums....more

  Episode

• Micro Class: What’s in the Way?

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  Aug 25 2016

  Pete Carroll and Michael Gervais made mental training as important as the physical training with the Seahawks. One trick? They'd have their players imaging their peak performance. Then think about what gets in the way of that. Then they'd systematically remove those obstacles. <-- Good idea!

  Episode

• PNTV: Shoe Dog by Phil Knight

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  Aug 24 2016

  Phil Knight created Nike. This book is a *phenomenally* well-written, funny, tear-jerking, inspiring look at how he and his eclectic team of misfit geniuses made Nike one of the most iconic brands in the world. If you’re into sports, business and hero’s journeys, you’ll love it. I highly recommend it. Big Ideas we explore include: Crazy Ideas, victory, billionaires getting their credit cards declined (before they’re billionaires), optimal business, gratitude, luck and answering your calling.

  Episode

• Interview: Extreme Ownership with Leif Babin

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  Aug 23 2016

  Jocko Willink and Leif Babin were two of the most senior (and decorated) SEALS on the ground in the most intense battles of Iraq. In this book they share their leadership lessons on how U.S. Navy SEALs lead and win. It’s an intense, impactful read. Big Ideas we explore include a definition of Extreme Ownership, the fact that there are no bad teams, only bad leaders, how to prioritize and execute and remembering that discipline = freedom.

  Episode

• Micro Class: Outperform Your Contract

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  Aug 22 2016

  Here's an awesome standard: Outperform your contract. At work. At home. Let's astonish.

  Episode

• Movement 101: How to Optimize Your Energy, Genes, Mind, Mood and Body as a Perpetual Motion Machine (Intro)

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  Aug 21 2016

  Movement. It’s about more than just exercise. Did you know you can be active *and* sedentary? Yep. In this class we’ll take a look at how to optimize your energy, genes, mind, mood, and body as a perpetual motion machine!

  Episode

• Interview: Always Hungry? with David Ludwig, M.D., Ph.D.

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  Aug 20 2016

  David Ludwig has both an M.D. and a Ph.D. and is a professor and researcher at both Harvard Medical School and Harvard School of Public Health. He’s overseen dozens of diet studies, authored over 100 peer-reviewed scientific articles, and supported thousands of patients looking to optimize their weight. In this book, we learn how to conquer cravings, retrain fat cells, and lose weight permanently.

  Episode

• Micro Class: #1 Rule of Confidence

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  Aug 19 2016

  What's the #1 rule of confidence? "The *actions* of confidence come first; the *feelings* of confidence come later."

  Episode

• Micro Class: Chisel —> Character

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  Aug 18 2016

  Did you know the word "character" comes from the Greek word for "chisel"? Yep. Just as you chisel away at a marble statue to create a work of art, we need to chisel away at everything that gets in the way of making our lives a work of art.

  Episode

• PNTV: Natural Born Heroes by Christopher McDougall

  Listen

  Aug 17 2016

  Christopher McDougall is a brilliant story teller (and author of Born to Run). In this great book, he weaves together a number of different narratives, with an emphasis on two: one about an extraordinary wartime adventure on Crete and the other about Natural Movement. In the process, he shares a ton of Ideas on how we can each tap into the extraordinary superpowers latent within. Big Ideas we explore include the ancient Greek meaning of the word “hero,” the mantra of the hero, why weeds + fat are optimal fuel and a great test....more

  Episode

• Micro Class: Can't vs. Won't

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  Aug 16 2016

  Michael Phelps tells us there’s a big difference between “Can’t” and “Won’t.” His coach, Bob Bowman, told him, “‘Can’t’–that’s a tough word.” Let’s preserve our power and quit throwing around “can’t” when we really mean “won’t”!

  Episode

• Micro Class: Get to the Starting Line

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  Aug 15 2016

  The Spartan Race tagline is "You'll know at the finish line." But getting to the STARTING line is way more important.

  Episode

• PNTV: It Starts with Food by Dallas Hartwig & Melissa Hartwig

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  Aug 14 2016

  This is a *super* popular book in the Paleo movement that, as the sub-title suggests, introduces us to the Whole30 and can change your life in unexpected ways. Dallas Hartwig and Melissa Hartwig created the Whole30 that has inspired tens of thousands of people to follow their plan and change their life. I’m one of those people. I talk more about how my life changed as a result in the Note. Big Ideas we explore include +1 or -1 bite by bite, the experiment of ONE, the four tests of Good Food, are grains necessary? and your personal health equation....more

  Episode

• PNTV: Spartan Fit! by Joe De Sena with John Durant

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  Aug 12 2016

  Joe De Sena is the founder of the Spartan Race. He’s also, as Angela Duckworth, author of Grit, tells us: “a paragon of grit” who “shows you how you’re capable of so much more than you think.” A paragon of grit. That’s the perfect description. After inspiring us with stories of real-life heroes and ancient Spartan lore, De Sena walks us through the seven pillars of Spartan training + a 30-day plan to get Spartan Fit. Big Ideas we explore include getting to the starting line, developing obstacle immunity, making thousands of small decisions and your gritty oath....more

  Episode

• Micro Class: Industrialized Food

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  Aug 11 2016

  Want to know what happens when we industrialized our food. Here are 5 key things to keep in mind.

  Episode

• PNTV: In Defense of Food by Michael Pollan

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  Aug 10 2016

  Michael Pollan is one of the world’s leading thinkers on nutrition. Time magazine voted him one of the 100 most influential people in the world. He’s also a Professor of Journalism at UC Berkeley. One of the things I most love about him and his work is that, as a journalist, he takes a much wider, more objective view of the nutritional landscape—which can often be dominated by (and muddled by) individuals with *very* strong, dogmatic, inflexible ideologies. Big Ideas we explore: Nutritionism (vs. food), the big experiment (that failed), the Aborigine in all of us, the 5 fundamental transformations of industrializing food and Lucky Charms, Cocoa Puff and Trix cereals as health foods as per the American Heart Association. (...more

  Episode

• Micro Class: Work = Time x Intensity

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  Aug 09 2016

  There's REAL work and then there's pseudo-work. It's all about intensity. Remember: Work = Time x Intensity.

  Episode

• PNTV: The Happiness Diet by Tyler Graham and Drew Ramsey, MD

  Listen

  Aug 08 2016

  What if happiness began at the end of your fork? The latest research on neuroscience and nutrition tells us that’s a VERY wise place to start. And, of course, that’s what this book is all about: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. It’s a really well-written, eye-opening look at how we got into the nutritional mess we’re in and the extremely damaging effects of the modern American diet. And, of course, more importantly, how we can optimize our nutrition so we can dial in the three facets of happiness: our focus, our mood, and our energy....more

  Episode

• Conquering Perfectionism 101: How to Quit Being a Perfectionist and Start Being an Incremental Optimizer (Intro)

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  Aug 07 2016

  High standards are great. Perfectionism? Not so much. In this class, we’ll take a look at why it’s so important to embrace the constraints of reality as we have fun incrementally optimizing–aggregating and compounding tiny improvements over time to create magic!

  Episode

• Micro Class: Good Fats. Bad Fats.

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  Aug 06 2016

  Fats. They are not created equal. Here's a quick look at the good, the bad, and the truly evil.

  Episode

• Micro Class: Learning: Enemy #1

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  Aug 05 2016

  Want to know learning's enemy #1? Here it is: the fluency illusion. And, here's how to beat it!

  Episode

• PNTV: How to Become a Straight-A Student by Cal Newport

  Listen

  Aug 04 2016

  Cal Newport is a Phi Beta Kappa graduate of Dartmouth who went on to MIT for his Ph.D. and is now a Professor at Georgetown. In this book, Cal shares the top ideas he gleaned from interviews with non-grind Phi Beta Kappa members at elite schools across the country. They had to perform well AND they had to achieve those results without grinding away. Their practices, although discovered independently, reflect the same wisdom shared in the science books. It’s great to see the overlap. Big Ideas: pseudo-work vs. real work (and a secret formula), conquering procrastination, when/where/how long should you study?, #1 way to learn (and #1 trap), the importance of spacing out your work and the power to choose your future via excellent grades....more

  Episode

• Micro Class: Conquer Cravings

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  Aug 03 2016

  Did you know fast-acting carbs light up the addiction center (called the nucleus accumbens) of your brain? Yep. Here's a quick look at some fascinating reseaarch on this and a tip on how to conquer your cravings.

  Episode

• Interview: Sitting Kills, Moving Heals with Joan Vernikos

  Listen

  Aug 02 2016

  Joan Vernikos was the former Director of NASA’s Life Sciences Division. Basically, she was responsible for understanding how to optimize the health and well-being of our astronauts. In this book, she walks us through how our sedentary lifestyles are surprisingly similar to the gravity-free lifestyles of astronauts in space. Just as an astronaut’s health rapidly deteriorates outside of gravity’s pull, OUR health erodes when we adopt a sedentary lifestyle. Big Ideas we cover include Gravity 101, why gravity is so N.E.A.T., how to build G-Habits and why your telomeres don’t like you sitting so much....more

  Episode

• Interview: The Living Experiment with Dallas Hartwig & Pilar Gerasimo

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  Aug 01 2016

  Here's a fun interview with Pilar Gerasimo and Dallas Hartwig about their new podcast called The Living Experiment. Check them out! https://itunes.apple.com/us/podcast/living-experiment-rethink/id113903086

  Episode

• Micro Class: Edible Foodlike Substances (vs. Food)

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  Jul 31 2016

  "Edible foodlike substances." That's what Michael Pollan calls the stuff food scientists are cooking up these days. Remember Rule #1: Eat food. If your great-grandmother didn't eat, you probably shouldn't eat it. If it doesn't rot, don't eat it. If your 3rd grader can't pronounce ingredients? Don't eat it.

  Episode

• Interview: The Seventh Sense with Joshua Cooper Ramo

  Listen

  Jul 30 2016

  This book is very different than the types of books I usually focus on. It’s not “self-development” per se; it’s more like “state-development”—as in, the optimal politics for our nation and world. The main thrust of the book is that we are entering a revolutionary time, the era of “Great Connection.” His primary focus is on a macro level. In our Note we focus on how we can apply this wisdom on an individual level. Big Ideas include a look at the #1 illness of our era and how to deal with it, why we need Hard Gatekeeping, the difference btwn complicated and complex and building a 10,000 year clock while answering the call to revolution....more

  Episode

• PNTV: Eat Fat, Get Thin by Mark Hyman

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  Jul 29 2016

  Want to reach your optimal weight while preventing heart disease, type 2 diabetes, dementia and cancer AND while feeling energized as you live longer? Eat more fat. That’s what Dr. Mark Hyman—one of the world’s leading Functional Medicine doctors—tells us. This book is ridiculously packed with Big Ideas—walking us through the eye-opening science of why fat is awesome along with a plan on how to “reboot our biology to our original factory settings” via a 21-day program followed by a long-term plan to rock it. We explore the surprising truth about fat, good fats vs. bad fats, going pegan (think: best of vegan + Paleo), a quality carb, and dealing with root causes rather than symptoms....more

  Episode

• Micro Class: Gravity + Compression

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  Jul 28 2016

  Gravity. It's always pushing us into the center of the Earth. If we're sitting all day every day, that causes super unhealthy compression. We need to decompress. Easiest way to do that? Stand tall!

  Episode

• PNTV: How We Learn by Benedict Carey

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  Jul 27 2016

  Benedict Carey is an award-winning science writer for The New York Times. This book is his exploration of what the latest research says about, you guessed it, How We Learn. Big Ideas we cover include the #1 enemy to learning (and how to win that battle), why distributed your learning is where it’s at, how sleeping is like learning with your eyes closed and how to put the Zeigarnick Effect to use for maximum benefit.

  Episode

• Micro Class: Shelf Life + Your Life

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  Jul 26 2016

  Next time you walk through the grocery store remember: The long the shelf life, the shorter YOUR life. Choose real food.

  Episode

• PNTV: Always Hungry? by David Ludwig

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  Jul 25 2016

  David Ludwig has both an M.D. and a Ph.D. and is a professor and researcher at both Harvard Medical School and Harvard School of Public Health. He’s overseen dozens of diet studies, authored over 100 peer-reviewed scientific articles, and supported thousands of patients looking to optimize their weight. In this book, we learn how to conquer cravings, retrain fat cells, and lose weight permanently.

  Episode

• Micro Class: Struggle Switch

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  Jul 24 2016

  When you experience pain do you struggle and try to control your thoughts and feelings or do you accept the pain and commit to values-based action? Choose wisely! Keep the struggle switch in the OFF position. Remember: S = P x R.

  Episode

• Interview: Mind Hacking with Sir John Hargrave

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  Jul 23 2016

  Sir John Hargrave is a funny guy and this book is awesome. If you’re a bit of a geek (or if you’re married to one!) looking for a fun, grounded, super practical take on how to get your mind right so you can do what you’re here to do, I think you’ll love this book. Big Ideas we explore include: how to develop Jedi-like concentration, how to debug your mind, creating a vision of the best version of your life 10 years from now (and why it matters), how to make your life a masterpiece.

  Episode

• PNTV: Food Rules by Michael Pollan

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  Jul 22 2016

  Michael Pollan is the author of a number of New York Times best-selling books on nutrition. In 2010, Time magazine named him one of the one hundred most influential people in the world. If you’re looking for a SUPER compact, witty look at the primary rules on how to eat well, this is it. It’s a fun, witty, concise guide to eating well featuring 64 food rules structured around Pollan’s seven words of wisdom: Eat food. Not too much. Mostly plants. Big Ideas we explore include the 2 Facts of nutrition everyone can agree on, Rule #1, why low-fat made us fat, and the final rule (#64)....more

  Episode

• Micro Class: Fear = Enemy #1

  Listen

  Jul 21 2016

  Eleanor Roosevelt tells us we gain strength, courage, and confidence every time we stop to look fear in the face and she challenges us to do that EVERY.SINGLE.TIME.

  Episode

• PNTV: True to Form by Eric Goodman

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  Jul 20 2016

  Eric Goodman is the creator of Foundation Training. If you’ve ever had back or neck or other physical pain, this book might be just what your doctor forgot to order. And, of course, if you’re just looking to take your energy to the next level, this is a gem. In the Note, we take a quick look at why gravity + sitting/bad posture = compression and why that’s so bad plus how to deal with it as we become fluent in a new movement language and have fun becoming perpetual motion machines.

  Episode

• Micro Class: Movement > Exercise

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  Jul 19 2016

  Movement transcends and includes exercise. How much do YOU move? (And are you ready to become a perpetual motion machine? :)

  Episode

• Clean Gut by Alejandro Junger, M.D.

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  Jul 18 2016

  The gut. That’s where all the health magic (or challenges!) begins. Alejandro Junger is a cardiologist turned functional medicine doctor who created the incredibly popular Clean Program. We covered his first book Clean and now for a spotlight on the Clean Gut. Big Ideas we explore include symptoms vs. root causes (paint any brown leaves green lately?), how food’s shelf life correlates with yours, your 2nd brain, nutrigenomics, gluten (the ubiquitous poison) and step 1 to cleaning things up (hint: remove toxic triggers)....more

  Episode

• Willpower 101: The Science of Self-Control and How to Build Your Optimizing Engine (Intro)

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  Jul 17 2016

  Willpower is the queen of all virtues. It outpredicts IQ by a factor of TWO for academic performance (and everything else we want in life). This class is all about the science of how to systematically build our willpower so we can reach our highest potential.

  Episode

• Interview: Be Unstoppable with Alden Mills

  Listen

  Jul 16 2016

  This is a surprisingly awesome book—a fable about a young captain who spends time with a master and commander who reveals the secret code of rockin’ it. It’s kinda like if a Navy SEAL wrote The Alchemist or The Way of the Peaceful Warrior or The Monk Who Sold His Ferrari. Big Ideas we cover include: U.P.E.R.S.I.S.T. (the code to being unstoppable), the 2 limitations in life, how to discover your why, how to plan in 3-D, and the magic pill you need to take.

  Episode

• Micro Class: Success Formula + 2 Easies

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  Jul 15 2016

  Jim Rohn's success formula is simple: Do your key disciplines every.single.day. It's easy to do. But it's also easy *not* to do. (What are YOUR daily disciplines? You doing 'em?)

  Episode

• PNTV: The Happiness Trap by Russ Harris

  Listen

  Jul 14 2016

  ACT. That’s where it’s at. This is our second Note on Russ Harris and his great introduction to Acceptance and Commitment Therapy. (Check out the Notes on The Confidence Gap as well.) In this book, Russ walks us through how we get caught in the happiness trap and, more importantly, how to free ourselves. We’ll take a quick look at the myths of happiness, the six principles of ACT, how to deal with emotional quicksand, how NOT to visualize (and what to do instead), and writing down your values (

  Episode

• Micro Class: Rumination vs. Reflection

  Listen

  Jul 13 2016

  There's a big difference between fruitlessly ruminating and productively reflecting. Here's a quick look. (Remember: Focus on the +1 solution!)

  Episode

• PNTV: You Learn by Living by Eleanor Roosevelt

  Listen

  Jul 12 2016

  Eleanor Roosevelt served as the First Lady for 12 years—through her husband Franklin D. Roosevelt’s terms as President during the Great Depression and World War II. She went on to play a leading role as a diplomat in the United Nations was one of the most loved and influential women of the 20th century. This book is a beautifully written, inspiring look into “Eleven Keys for a More Fulfilling Life.” Big Ideas we cover include how to conquer the great enemy (fear), Eleanor’s Top 4 Big Ideas on Time Management 101, holding the tension between our dreams of perfection and reality while making all life one big adventure....more

  Episode

• Micro Class: Gravity 101

  Listen

  Jul 11 2016

  It's crazy how much leaving gravity diminishes an astronaut's health. Guess what? We do the same kinda thing to our health when we sit all.day.every.day.

  Episode

• PNTV: Move Your DNA by Katy Bowman

  Listen

  Jul 10 2016

  Katy Bowman is one of the world’s leading biomechanists—helping us integrate proper body movement to optimize our well-being. She has a great podcast + blog you might enjoy as well. This book is packed with a ton of exercises and plenty of info on the science of biomechanics to help us pay more attention to the loads we’re putting on our bodies throughout the day so we can get in harmony with how our bodies were designed to move. Big Ideas we explore include moving your TRILLIONS of cells, why movement > exercise, why walking is the secret sauce, and how to take a forest bath....more

  Episode

• Interview: The Champion's Mind + Comeback with Jim Afremow

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  Jul 09 2016

  Jim Afremow is one of the world’s leading sports psychologists and this great book is packed with Big Ideas. We explore: the vision of a champion (and how to fuel it), what mental toughness *really* is, how/why to be ugly but effective, how to evaluate yourself (3 q’s: good + better + best), and creating sustained obsession as you take the champion’s honor pledge.

  Episode

• Micro Class: Sea Turtles & Your Sleep

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  Jul 08 2016

  Baby sea turtles in Cancun used to be able to "seafind" via the moon's light. Since hotels moved in to the beach, they're losing that ability. Guess what? We suffer a lot from unnatural light at night as well. To digital sunsets and viva la sea turtle!

  Episode

• PNTV: Leading an Inspired Life by Jim Rohn

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  Jul 07 2016

  Jim Rohn was one of the 20th century’s leading personal development gurus—influencing everyone from Tony Robbins to Darren Hardy. He wrote and taught in a simple, conversational, down-to-earth style. Reading this book feels like sitting down and having an inspiring chat with one of the best old-school coaches out there. Big Ideas we explore include the formula for success (+ the 2 easies), how to unlock your potential, character = chisel, and the key to perseverance.

  Episode

• Micro Class: Purpose = Engine to Success

  Listen

  Jul 06 2016

  How do successful people get themselves to do things failures don't like to do? One word: PURPOSE. (How's yours?)

  Episode

• PNTV: Focus by Daniel Goleman

  Listen

  Jul 05 2016

  Daniel Goleman is a former New York Times science writer and author of the uber-bestselling book Emotional Intelligence. In Focus, we look at the underlying neuroscience of attention. We need to start by realizing that the strength (or weakness) of our attention is at the core of E.V.E.R.Y.T.H.I.N.G. we do. Everything! Which is why Goleman calls it “the hidden driver of excellence.” Big Ideas we explore include rumination vs. reflection, the three foci of willpower, smart practice and hitting the mental gym....more

  Episode

• Special: Qi Gong with Michael Gelb (Three Treasures)

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  Jul 04 2016

  In addition to being a dear friend and author of one of the books that most profoundly changed my life (How to Think Like da Vinci), Michael Gelb is a qi gong master. In this special episode, Michael walks us thru The Three Treasures qi gong practice. Hope you enjoy and here's to optimizing our qi!

  Episode

• Peak Performance 101: How to Reach Your Potential & Do Your Best When It Matters Most (Intro)

  Listen

  Jul 03 2016

  Ready to reach your potential and perform at your best when it matters most? Fantastic. Let’s get clear on where you’re headed, go all in, and cultivate our grit + presence + self-confidence as we vacuum up any potential choke dust, visualize, let it rip and win or learn.

  Episode

• Interview: Manage Your Day to Day + Make Your Mark + Maximize Your Potential with Jocelyn Glei

  Listen

  Jul 02 2016

  Jocelyn Glei is the bestselling writer + editor of three great books we featured: Manage Your Day-to-Day, Make Your Mark, and Maximize Your Potential. They’re all awesome. She was also the founding Editor-in-Chief of 99U--an award-winning resource that provides the missing curriculum on making ideas happen. Today we’re going to talk about some of my favorite Big Ideas from her great books. (And, get a little preview on her upcoming book UNSUBSCRIBE!)

  Episode

• PNTV: Sitting Kills, Moving Heals by Joan Vernikos

  Listen

  Jul 01 2016

  Joan Vernikos was the former Director of NASA’s Life Sciences Division. Basically, she was responsible for understanding how to optimize the health and well-being of our astronauts. In this book, she walks us through how our sedentary lifestyles are surprisingly similar to the gravity-free lifestyles of astronauts in space. Just as an astronaut’s health rapidly deteriorates outside of gravity’s pull, OUR health erodes when we adopt a sedentary lifestyle. Big Ideas we cover include Gravity 101, why gravity is so N.E.A.T., how to build G-Habits and why your telomeres don’t like you sitting so much....more

  Episode

• Micro Class: F.E.A.R. --> D.A.R.E.

  Listen

  Jun 30 2016

  F.E.A.R. got you stopped in your tracks? It's time to D.A.R.E. Defuse from your negative thoughts, Accept discomfort, set Realistic goals and Embrace your values and #bam. You're rockin' it.

  Episode

• PNTV: Don't Just Sit There by Katy Bowman

  Listen

  Jun 29 2016

  Katy Bowman is the world’s leading biomechanist—helping us apply wisdom from that domain to optimizing our lives. This is a great, quick-reading, smart and funny look at how we can optimally transition from sitting all.day.long to creating a standing and dynamic (

  Episode

• Micro Class: 3-D Planning

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  Jun 28 2016

  You have a big goal. You have your why. Here's how to make a plan to rock it. It's all about 3-D planning!

  Episode

• Interview: Peak with Anders Ericsson

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  Jun 27 2016

  Anders Ericsson is the world’s leading scientist studying expert performance—looking at how, precisely, the people who are the best in the world at what they do became the best. In this Note, we take a quick look at The Gift that we all have that’s the key to our potential greatness, HOW to go about tapping into the benefits of that gift via a certain type of practice (forget naive practice and go for purposeful + deliberate!), the fact that there is no such thing as a “10,000 Hour Rule,” and why we should be called Homo Exercens rather than Homo Sapiens. :)...more

  Episode

• Interview: Olympic-Style Peak Performance with Canadian Women's National Soccer Coach John Herdman

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  Jun 26 2016

  John Herdman is the head coach of the Canadian women's national soccer team that won Bronze in London and is off to the Olympics in Rio. In this chat, we explore some of his wisdom on how to cultivate belief, the power of clarity and simplicity, how to deal with adversity (by inviting it in) and what makes the best so great.

  Episode

• Interview: Living forward with Daniel Harkavy

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  Jun 25 2016

  Living Forward is a powerful little book all about helping us figure out our Life Plan—which is, essentially, the vision for every aspect of our lives and our plan to make it a reality. The book is the result of a collaboration between leading publisher + author Michael Hyatt and his coach Daniel Harkavy. It’s basically like having one of the world’s leading life coaches walk you through the Life Planning process he’s used with thousands of his clients. Big Ideas we explore include The Drift, your life GPS, pull power, soul oxygen and the Law of Diminishing Intent....more

  Episode

• PNTV: The Common Denominator of Success by Albert E.N. Gray

  Listen

  Jun 24 2016

  This is a dinky little pamphlet of a book based on a speech Albert E.N. Gray gave to a group of Prudential life insurance agents back in 1940. It’s packed with goodness and is uber-popular. In this Note, we define The Common Denominator of Success, identify the power of purpose and the fact that your future is formed by your habits.

  Episode

• Micro Class: Meditation: Mind Alarm

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  Jun 23 2016

  Your amygala is kinda like a car alarm for your limbic system. You don't want it to go off at the smallest thing. Meditation helps cool a hot amygdala so you're not always in fight-or-flight.

  Episode

• PNTV: The Confidence Gap by Russ Harris

  Listen

  Jun 22 2016

  Russ Harris is one of the world’s leading authorities on one of the most cutting-edge forms of therapy known as Acceptance and Commitment Training, or ACT for short (pronounced like the word “act” not A.C.T.). In this book, Russ tells us that we’ve been following the wrong rule book if we want to dial in our confidence. We explore The Golden Rule of confidence (and 9 other rules), why we need to defuse from our negative thoughts NOT try to eliminate them, how to have instant success (presto!), and how to move from FEAR to DARE as we live the great adventure that is our lives....more

  Episode

• Micro Class: Flexibility --> Tranquility

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  Jun 21 2016

  We need to be committed, of course. But, there's a virtuous way to go about it and a not-so-effective. It's all about flexibility (not fickleness or obstinacy).

  Episode

• PNTV: Be Unstoppable by Alden Mills

  Listen

  Jun 20 2016

  This is a surprisingly awesome book—a fable about a young captain who spends time with a master and commander who reveals the secret code of rockin’ it. It’s kinda like if a Navy SEAL wrote The Alchemist or The Way of the Peaceful Warrior or The Monk Who Sold His Ferrari. Big Ideas we cover include: U.P.E.R.S.I.S.T. (the code to being unstoppable), the 2 limitations in life, how to discover your why, how to plan in 3-D, and the magic pill you need to take.

  Episode

• Fatherhood 101: How to Win Dad of the Year While Doing Your Life's Work (Intro)

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  Jun 19 2016

  Did you know the word “parenting” comes from the Latin “to bring forth”? Yep. Begs the question, what do YOU want to help bring forth in your kids?! In this class, we explore 10 of my favorite Ideas on how I’m approaching fatherhood and going for dad of the year while doing my life’s work.

  Episode

• Interview: Make It Stick with Peter Brown

  Listen

  Jun 18 2016

  Want to learn about the science of successful learning? Then this is the book for you. Written by a story-teller and two of the world’s leading cognitive scientists who have dedicated their careers to mastering memory + learning, the book is packed with wisdom on what works and what doesn’t. Big Ideas we explore include mastery vs. fluency, the power of active retrieval (aka “the testing effect”), explaining stuff in your own words and the wisdom in the adage that whether you think you can or think you can’t, you’re right....more

  Episode

• PNTV: The Seventh Sense by Joshua Cooper Ramo

  Listen

  Jun 17 2016

  This book is very different than the types of books I usually focus on. It’s not “self-development” per se; it’s more like “state-development”—as in, the optimal politics for our nation and world. The main thrust of the book is that we are entering a revolutionary time, the era of “Great Connection.” His primary focus is on a macro level. In our Note we focus on how we can apply this wisdom on an individual level. Big Ideas include a look at the #1 illness of our era and how to deal with it, why we need Hard Gatekeeping, the difference btwn complicated and complex and building a 10,000 year clock while answering the call to revolution....more

  Episode

• Interview: Smarter Faster Better with Charles Duhigg

  Listen

  Jun 16 2016

  Charles Duhigg is a Pulitzer Prize-winning NY Times journalist (and Harvard MBA) who wrote the best-selling book The Power of Habit in which he walked us through the science of building better habits. In this book, he walks us through the science of being productive so we can be smarter, faster and better at everything we do. It’s a great book packed with fascinating stories and practical applications. Big Ideas we explore include the 2 keys to motivation, how to build your focus, the best way to set goals (think: Stretch + SMART), why disfluency helps learning and how productivity is all about choices....more

  Episode

• PNTV: On the Shortness of Life by Seneca

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  Jun 15 2016

  Seneca was an old-school Roman statesman and one of history’s leading Stoic philosophers. In this book he tells us that life is only short if you don’t know how to use it and also gives us some tips on how to deal with challenging times and cultivate tranquility. Big Ideas we explore include making T.O.D.A.Y. the day, how to deal with being exiled (never know when it could happen ;), and why flexibility is the virtuous road to tranquility (and how to avoid the detours).

  Episode

• Micro Class: Purpose + Entrepreneurial Spirit

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  Jun 14 2016

  "As a predictor of later success in life, I would place my bet on strong entrepreneurial capacitites" says William Damon, one of the world's leading development psychologists. Here's a quick look at those 7 qualities.

  Episode

• PNTV: Success Through Stillness by Russell Simmons

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  Jun 13 2016

  Russell Simmons is often called the godfather of hip-hop. He’s a fascinating guy and entrepreneur. This book is a quick, straight-to-the-point guide to meditation written in a style that makes you feel like you’re having a chat with Russell. Super simple, fun, practical. Big Ideas we explore include: how to deal with the #1 excuse for not meditating, and the #2 excuses + how meditation benefits your focus + creativity and how make your amygdala quit acting like an annoying car alarm.

  Episode

• Optimal Sleep 101: How to Get a Great Night of Sleep to Optimize Your Energy, Mood and Mojo (Intro)

  Listen

  Jun 12 2016

  Sleep. It’s the secret sauce to optimal living. In this class, explore my Top 10 favorite Big Ideas on how to create consistent, great night’s of sleep to optimize your energy, mood and mojo. We’ll start with why, unpack the kryptonites that get in the way, set some curfews and get you sleeping like a champ.

  Episode

• Interview: Presence with Amy Cuddy

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  Jun 11 2016

  Amy Cuddy is awesome. Her TED talk is the 2nd most popular ever. This book is just as good. Learn the science of cultivating your personal power to bring your boldest self to your biggest challenges. Big Ideas we explore: self-affirmation theory, priming + nudges, the magic of expanding your body to increase your power, iHunch (how’s yours?), and the boldest you.

  Episode

• PNTV: The Path to Purpose by William Damon

  Listen

  Jun 10 2016

  This book is a scientific look at Purpose by one of the world’s leading developmental psychologists—a powerful look at how to cultivate purpose in our children (and, for that matter, ourselves) and why it’s so important. Big Ideas we explore include a definition of what it means to be purposeful (and a look at the alternatives), the #1 thing that gets in the way of discovering and creating purpose, 9 key things parents can do to help their kids with purpose, why entrepreneurial spirit is so important and a four-word mantra to reduce timidity and build courage and confidence....more

  Episode

• Micro Class: Veritas

  Listen

  Jun 09 2016

  Episode

• PNTV: The Power of Ideals by William Damon and Anne Colby

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  Jun 08 2016

  William Damon and Anne Colby are two of the world’s leading researchers in the field of moral psychology. They’re both Professors at Stanford and have been married for 30+ years. This is a thoughtful and thought-provoking book that challenges the “new science of morality”’s view that morality is essentially biologically and socially determined. Damon and Colby argue that we all have the power to cultivate our more noble, moral possibilities. Big Ideas we explore include a quick look at our moral exemplars, moral agency, and the three virtues we want to cultivate: Truth + Humility + Faith....more

  Episode

• Interview: Ego Is the Enemy with Ryan Holiday

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  Jun 07 2016

  Meet the enemy: Your ego. Our guide, Ryan Holiday, wrote one of my favorite books of 2015: The Obstacle Is the Way. Ego Is the Enemy is now one of my favorite books of 2016. It’s fantastic. Big Ideas we explore include: defining ego, becoming more than a flash in the pan, finally answering the question of whether it takes 10,000 or 20,000 hours to attain mastery, the virtue and value of staying true to your own path and making it rather than faking it.

  Episode

• Micro Class: The 3 P's of Peak Performance

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  Jun 06 2016

  Mistakes are part of life/performing. It's what we do when they happen that matters. Remember the 3 P's: Present + Positive + Process.

  Episode

• Interview: Black Hole Focus with Isaiah Hankel

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  Jun 05 2016

  Black holes. Just contemplating the sheer, fierce power of them is awe-inspiring, eh? Isaiah Hankel tells us that although physicists used to think that everything got destroyed in a black hole, now they believe that it’s less about destruction and more about *transformation.* And shines some light on the power of focusing on our purpose with black hole intensity. Big Ideas we explore include sheep vs. strategists, figuring out your ikigai (= why you get up in the morning), the fascinating endurance of rats with hope, the first two steps in greatness and moving from vision to decision....more

  Episode

• Interview: Purpose, Leadership & Peak Performance with the CEO of the Detroit Pistons, Dennis Mannion

  Listen

  Jun 04 2016

  Episode

• PNTV: The Champion's Comeback by Jim Afremow

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  Jun 03 2016

  Jim Afremow is one of the world’s leading sports psychologists. We covered his first book The Champion’s Mind. This one is kinda like part 2 in which we look at how the Champion responds to the inevitable (!) setbacks faced on the road to greatness—using those setbacks as opportunities to bounce back and make a sweet comeback. Big Ideas we explore include seeing setbacks as challenges rather than threats, outperforming our contracts, practicing ’till you can’t get it wrong, and the 3 P’s of peak performance....more

  Episode

• Micro Class: How to Develop Jedi-Like Concentration

  Listen

  Jun 02 2016

  Want Jedi-like concentration powers?! (Me, too.) John Hargrave tells us there are two keys: We need to 1. Reclaim and 2. Retrain our attention.

  Episode

• PNTV: Mind Hacking by Sir John Hargrave

  Listen

  Jun 01 2016

  Sir John Hargrave is a funny guy and this book is awesome. If you’re a bit of a geek (or if you’re married to one!) looking for a fun, grounded, super practical take on how to get your mind right so you can do what you’re here to do, I think you’ll love this book. Big Ideas we explore include: how to develop Jedi-like concentration, how to debug your mind, creating a vision of the best version of your life 10 years from now (and why it matters), how to make your life a masterpiece.

  Episode

• Micro Class: The Drift

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  May 31 2016

  The Drift. It's what happens when we don't have a clear plan for our lives. Are you drifting? Acknowledge it then create a plan!

  Episode

• PNTV: Living Forward by Michael Hyatt and Daniel Harkavy

  Listen

  May 30 2016

  Living Forward is a powerful little book all about helping us figure out our Life Plan--which is, essentially, the vision for every aspect of our lives and our plan to make it a reality. The book is the result of a collaboration between leading publisher and author Michael Hyatt and his coach Daniel Harkavy. It’s basically like having one of the world’s leading life coaches walk you through the Life Planning process he’s used with thousands of his clients. Big Ideas we explore include The Drift, your life GPS, pull power, soul oxygen and the Law of Diminishing Intent....more

  Episode

• Optimal Business 101: How to Create a Great Business and Get Paid to Change the World (Intro)

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  May 29 2016

  Over the last 20 years, I’ve spent half my time in Founder/CEO-mode and the other half in Philosopher-mode. Before going all in as a Philosopher, I built and sold two market-leading social platforms (raising $10m in the process). In this class, I share my Top 10 Ideas on how to create a great business and get paid to change the world. Whether you’re an aspiring entrepreneur, solopreneur, small business owner or leader in any organization, we hope you love it.

  Episode

• PNTV: Noble Purpose by William Damon

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  May 28 2016

  William Damon is one of the world’s leading scientists studying human development and the psychology of morality. In this book, he gives us a guide to discovering and creating our noble purpose. Big Ideas we explore include making a distinction between noble and heroic, the ultimate purpose formula, 9 tips on how to cultivate your noble purpose, the one phrase your advisor should whisper in your ears when you’ve achieved ultimate success, and how to create true, sustainable happiness.

  Episode

• PNTV: Primary Greatness by Stephen Covey

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  May 27 2016

  Stephen Covey passed away in 2012. This book was published posthumously and features a collection of wisdom focusing on the fact that private victory precedes public victory. Primary greatness. It’s all about what’s on the INSIDE. Covey tells us there are 12 levers of success—each with its own chapter in this great book. Big Ideas we explore include: Esse Quam Videri (“to BE rather than to seem”), Virtues: meet your parents, say “YES!,” your high-tech power saw and living in crescendo.

  Episode

• Micro Class: News + Mood

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  May 26 2016

  Episode

• PNTV: The Seven Principles for Making Marriage Work by John Gottman

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  May 25 2016

  Want to make your relationship work? Then you’d be wise to turn toward the world’s leading researcher on the science of what makes love work: John Gottman. This book has sold over 1 million copies and it’s easy to see why. Big Ideas we explore: How Gottman can predict divorce with 91% accuracy (in < 15 minutes), a quick look at the 7 principles, the power of cherishing your partner, turning toward (and not being a tech rat), how to solve the solvable problems and starting “I love you” with the “I.”...more

  Episode

• Micro Class: "Sic Transit Gloria" <-- Words of wisdom from your Roman advisor

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  May 24 2016

  Imagine being at the height of power. Crowds adore you. You are a total 100% rock star of awesome. And, wisely, you appointed an advisor to whisper in your ear: "Sic transit gloria"... "All glory is fleeting." Humility is a very powerful tool in crafting a noble life.

  Episode

• PNTV: Sleep Smarter by Shawn Stevenson

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  May 23 2016

  Shawn Stevenson is a health coach who has one of the most popular health & fitness podcasts out there called The Model Health Show. This is a short, quick-reading, funny and practical little book featuring 21 tips on how to optimize your sleep. Big Ideas we cover: #1 tip: value your sleep (it’s the secret sauce), avoid the blue lights, adenosine (did you know how caffeine really works?), staying cool, getting your vitamin G and creating PM rituals.

  Episode

• Micro Class: Virtues, Meet Your Parents!

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  May 22 2016

  Episode

• Interview: Broadcasting Happiness with Michelle Gielan

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  May 21 2016

  In this book, Michelle Gielan takes her background in broadcast journalism (as a CBS News anchor) and combines it with her background in positive psychology to show us how we are ALL broadcasters. Big Ideas we explore include the 3 key factors that account for 75% of success (!), power leads and how to use them, rational optimism vs. irrational optimism, fact-checking your story to find fueling facts that catalyze rather than paralyze and how/when to H.A.L.T.!

  Episode

• PNTV: Choke by Sian Beilock

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  May 20 2016

  Sian Beilock is one of the world’s leading researchers studying the science of optimal performance. In this book, she walks us through a range of research studies she and her colleagues have conducted to help us get a better understanding of why, under pressure and when it matters most, some of us choke. And, of course, Sian provides a range of tips on what we can do about it. Big Ideas we explore: the what and why of choking, the ultimate choke vacuum, practicing under pressure, an antidote to exam choking, and a bunch of little tips on rockin’ it....more

  Episode

• Micro Class: Euthymia = Tranquility

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  May 19 2016

  Episode

• PNTV: Extreme Ownership by Jocko Willink and Leif Babin

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  May 18 2016

  Jocko Willink and Leif Babin were two of the most senior (and decorated) SEALS on the ground in the most intense battles of Iraq. In this book they share their leadership lessons on how U.S. Navy SEALs lead and win. It’s an intense, impactful read. Big Ideas we explore include a definition of Extreme Ownership, the fact that there are no bad teams, only bad leaders, how to prioritize and execute and remembering that discipline = freedom.

  Episode

• Micro Class: Résumé Virtues vs. Eulogy Virtues

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  May 17 2016

  Episode

• PNTV: Ego Is the Enemy by Ryan Holiday

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  May 16 2016

  Meet the enemy: Your ego. Our guide, Ryan Holiday, wrote one of my favorite books of 2015: The Obstacle Is the Way. Ego Is the Enemy is now one of my favorite books of 2016. It’s fantastic. Big Ideas we explore include: defining ego, becoming more than a flash in the pan, finally answering the question of whether it takes 10,000 or 20,000 hours to attain mastery, the virtue and value of staying true to your own path and making it rather than faking it.

  Episode

• Creativity 101: How to Create Cool Stuff and Do Your Life's Work (Intro)

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  May 15 2016

  In this class we’ll look at your #1 creative project, doing your life’s work, turning pro and the three laws of mastery. Plus how to get your mind right and deal with troll poop. Let’s master the process of consistently creating cool stuff and giving our gifts to the world!

  Episode

• PNTV: The Road to Character by David Brooks

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  May 14 2016

  In today’s world, the road to character has a much less defined map than the road to external success. In this thoughtful, penetrating book, New York Times op-ed columnist and author David Brooks walks us through the evolution of our culture away from a character ethic toward a society all about what he calls the “Big Me.” And, of course, he shows us the way back to character. Big Ideas we explore include résumé virtues vs. eulogy virtues, answering the summons, conquering yourself, living for holiness and becoming strongest at your weakest point....more

  Episode

• Micro Class: Gritty Passion

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  May 13 2016

  Episode

• Micro Class: Success: 3 = 75%

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  May 12 2016

  Michelle Gielan and Shawn Achor have worked with 1/3 of the Fortune 100 companies. They have discovered 3 core attributes that lead to 75% of success. Here they are.

  Episode

• PNTV: Broadcasting Happiness by Michelle Gielan

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  May 11 2016

  In this book, Michelle Gielan takes her background in broadcast journalism (as a CBS News anchor) and combines it with her background in positive psychology to show us how we are ALL broadcasters. Big Ideas we explore include the 3 key factors that account for 75% of success (!), power leads and how to use them, rational optimism vs. irrational optimism, fact-checking your story to find fueling facts that catalyze rather than paralyze and how/when to H.A.L.T.!

  Episode

• Micro Class: How to Create Miracle Months

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  May 10 2016

  Want to create Miracle Months? Well, here's how I'm approaching it. Hope you enjoy!

  Episode

• PNTV: Grit by Angela Duckworth

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  May 09 2016

  Angela Duckworth is the world’s leading authority on the science of grit. In fact, she pioneered the field and, as Daniel Gilbert says on the cover: “Psychologists have spent decades searching for the secret of success, but Duckworth is the one who found it.” In this Note, we explore the two facets of grit (hint: passion + perseverance, why they’re important and how to cultivate them.

  Episode

• Mommahood 101: How to Celebrate Motherhood—The Most Creative Work of Your Life! (Intro)

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  May 08 2016

  In this special class, my wife Alexandra joins us to share her Top 10 Big Ideas on how to celebrate the most creative time of your life. Discover how to mother from your essence, be a self-care queen, ignite your desire power and see your mothering as holy work + invisible art as you bring more fun and play and mindfulness into your heroine’s journey.

  Episode

• The Confidence Quadrant (via The Happiness Equation by Neil Pasricha)

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  May 06 2016

  Confidence. It's very different than Arrogance and Insecurity. Here's how.

  Episode

• Micro Class: Wise Parenting (for Fatherhood 101 via Grit by Angela Duckworth)

  Listen

  May 05 2016

  Episode

• Interview: The Art of Work with Jeff Goins

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  May 04 2016

  As the sub-title suggests, this book is all about “A proven path to discovering what you were meant to do.” If you’re looking for an inspiring introduction to clarifying and living your purpose, I think you’ll enjoy this book. Big Ideas we explore include a quick peek at the 7 characteristics of a Calling, why Awareness is so important, why Painful Practice is also super important, why we should be thinking “bridges” not “leaps” as we pursue our calling ad other goodness.

  Episode

• Micro Class: Joy-$-Flow

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  May 03 2016

  Episode

• PNTV: Making Hope Happen by Shane Lopez

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  May 02 2016

  Did you know there's a science of hope? Yep. And Shane Lopez is the world's leading researchig studying the science of hope. This book is an inspiring look at the buts of bolts of cultivating hope. Big Ideas we explore include differentiating hope from fantastizing and dwelling, the three keys to hope (goals + agency + pathways) , futurecasting, sirens, when/where plans and why hope is so important for leadership.

  Episode

• Micro Class: The 3 Laws of Mastery

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  Apr 29 2016

  Episode

• PNTV: Creativity by Mihaly Csikszentmihalyi

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  Apr 28 2016

  Creativity with a capital C—the type of Creativity that changes the world. How can we go about cultivating it in our lives? That’s what this book is all about. Our guide is the legendary psychologist Mihaly Csikszentmihalyi. Big Ideas we explore include defining true Creativity, focusing our attention and being willing to be kinda weird, the one personality trait all Creators have in common (hint: complexity!), creating rhythms and the nine elements of flow and how to tap into it!

  Episode

• PNTV: Born for This by Chris Guillebeau

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  Apr 27 2016

  What were you born to do? As you might have guessed, that’s what this book is all about. Our guide, Chris Guillebeau, gives us a bunch of helpful tips and strategies to help us find the work we were meant to do. Big Ideas we explore include how win the career lottery (hint: think JOT-MONEY-FLOW), playing the elimination game, remembering that if Plan A fails you still have 25 other letters, Warren Buffett on goals, and getting good at quitting.

  Episode

• Micro Class: Creativity + “No, thx!”

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  Apr 26 2016

  Episode

• Micro Class: Your Legacy?

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  Apr 25 2016

  What will your legacy be? Tune in to your eulogy + Job with a capital J.

  Episode

• PNTV: Drive by Dan Pink

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  Apr 25 2016

  Dan Pink is an incredibly engaging writer and this book is fantastic. In this book, he tackles human motivation and, as the sub-title suggests, tells us “The Surprising Truth About What Motivates Us.” Here’s his Twitter summary: “Carrots & sticks are so last century. Drive says for 21st century work, we need to upgrade to autonomy, mastery & purpose.” Big Ideas we explore include understanding Motivation 1.0, 2.0 and 3.0 along w/how to upgrade our operating system, why Autonomy is so important, The Three Laws of Mastery and discovering our Purpose via a big question and a small one....more

  Episode

• Purpose 101: How To Discover Your Purpose and Fulfill Your Destiny. (And Why it Matters.) (Intro)

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  Apr 24 2016

  Abraham Maslow tells us that what one ​can​ be, one must​ be. Actualizing our potential is like oxygen for the soul. Helping you discover your purpose and fulfill your destiny is what this class is all about.

  Episode

• PNTV: Legacy by James Kerr

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  Apr 20 2016

  New Zealand’s national rugby team The All Blacks are arguably THE greatest team ever. In this book, James Kerr unpacks what makes them so great and how we can lead + create a Legacy. Big Ideas we explore include the fact that Better People Make Better All Blacks, Kiwi Kaizen, embracing expectations and leaning into the power of Loss Aversion (remember: no pressure, no diamonds), hitting the psychological gym and answering a couple questions that will help clarify YOUR legacy.

  Episode

• Micro Class: Greatness + Homeostasis + Adaptability

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  Apr 19 2016

  Homeostasis is a system's tendency to do what it needs to do to maintain stability. Here's how to use that to our advantage to reach our potential. (This is also a quick look at the science of why we need to exit our comfort zone if we want to improve!)

  Episode

• PNTV: Peak by Anders Ericsson

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  Apr 18 2016

  Anders Ericsson is the world’s leading scientist studying expert performance—looking at how, precisely, the people who are the best in the world at what they do became the best. In this Note, we take a quick look at The Gift that we all have that’s the key to our potential greatness, HOW to go about tapping into the benefits of that gift via a certain type of practice (forget naive practice and go for purposeful + deliberate!), the fact that there is no such thing as a “10,000 Hour Rule,” and why we should be called Homo Exercens rather than Homo Sapiens. :)...more

  Episode

• Interview: Born for This with Chris Guillebeau

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  Apr 05 2016

  What were you born to do? As you might have guessed, that’s what this book is all about. Our guide, Chris Guillebeau, gives us a bunch of helpful tips and strategies to help us find the work we were meant to do. Big Ideas we explore include how win the career lottery (hint: think JOY-MONEY-FLOW), playing the elimination game, remembering that if Plan A fails you still have 25 other letters, Warren Buffett on goals, and getting good at quitting.

  Episode

• Interview: Willpower with Roy Baumeister

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  Mar 29 2016

  Willpower. It’s ESSENTIAL to optimizing our lives. In fact, in their *great* book, Willpower, Roy Baumeister (one of the world’s leading scientific researchers on self-control) and John Tierney (science writer for the New York Times) tell us that “Improving willpower is the surest way to a better life.” In this Note, we’ll learn how to eat our way to willpower (seriously), how to exercise our self-control muscles, why “precommitment” is so important and how to win the willpower game with bright lines and a great offense. :)...more

  Episode

• Conquering Depression 101: How to Tame the Gremlins and Create an Awesome Life (Intro)

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  Mar 28 2016

  Have you or someone you loved ever experienced depression? If so, it’s time to tame the gremlins and create a sustainably awesome life. Here are my Top 10 Big Ideas on how to CONQUER depression–forged from my own experience.

  Episode

• Interview: The Tools (Part 3!) with Phil Stutz & Barry Michels

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  Mar 27 2016

  Join us for Part 3 in The Tools interview series as Phil Stutz and Barry Michels walk us through the two Tools we didn't touch on in the prior chats: Grateful Flow (the way to deal with anxiety) and Active Love (powerful tool to deal with anger). Super inspiring, practical wisdom. Hope you love it! (Learn more about Phil + Barry + The Tools at thetoolsbook.com)

  Episode

• Interview: The Happiness Equation with Neil Pasricha

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  Mar 26 2016

  Neil Pasricha is a fascinating guy. A Harvard MBA and director of leadership development for Walmart who gave one of the most popular TED talks ever and published The Book of Awesome which sold 1m+ copies. This book is a fun, quick-read packed with great Ideas. We cover: The Big 7 ways science says we can boost our happiness, waking up with an Icky Guy (the good kind), how to add an hour to your day, a great question to tap into your purpose and wisdom from the greatest physicist ever (hint: create momentum)....more

  Episode

• Interview: Get Fully Charged with Tom Rath

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  Mar 25 2016

  Tom Rath is a best-selling author of Eat Move Sleep + Are You Fully Charged? and a bunch of other great books. (He also wrote our favorite kids book: The Rechargeables!) And, he's a cool guy. Join us as we explore some great, super practical Big Ideas!

  Episode

• Micro Class: Icky Guys

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  Mar 24 2016

  Do you wake up and high five your Icky Guy? If not, you're missing out. Here's why you want to make your ikigai your new bff.

  Episode

• Micro Class: Limbic-PFC Seesaw

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  Mar 23 2016

  Did you know your limbic system (think: emotions) and prefrontal cortex (think: rational thoughts) act like a sort of seesaw? When one is up the other is down. Knowing this, we can use some tricks to stay cool under pressure. Here they are.

  Episode

• Meditation 101: How to Meditate without Moving to the Himalayas (Intro)

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  Mar 22 2016

  Meditation. It’s unequivocally awesome. But it can also get a little more esoteric than necessary. Enter: How to meditate without moving to the Himalayas! Here are my Top 10 Big Ideas on the nuts and bolts of how to create a great, sustainable practice.

  Episode

• Micro Class: Ugly But Effective + Good Bad Days

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  Mar 21 2016

  UBE + GBD. Ugly but effective + Good bad days. That’s where it’s at. When things get wobbly we can’t let it all fall apart. Gotta be a champ and play poorly well. Get scrappy!

  Episode

• Positive Psychology 101: How to Tap into the Science of Optimizing + Actualizing (Intro)

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  Mar 18 2016

  I LOVE the science of flourishing. In this class, we have fun exploring my absolute favorite Big Ideas from my absolute favorite psychologists. Life-changing stuff. The psychologists: Maslow + Frankl + Csikszentmihalyi + Seligman + Dweck + Baumeister + Ben-Shahr + Oettingen + Segar + McGonigal. The Ideas: Actualizer + Choice + Flow + Virtues + Mindsets + Willpower + Optimalist + WOOP + Why + Stress.

  Episode

• Micro Class: Fear: Stop vs. GO!

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  Mar 17 2016

  Fear strikes. Now what do you do? Try to calm yourself down or lean into it? Learn how to activate your GO! systems when you're feeling high states of arousal. Research says it's often much more effective than slamming on the brakes while driving 80 mph.

  Episode

• Interview: Choose the Life You Want with Tal Ben-Shahar

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  Mar 16 2016

  Tal Ben-Shahar is one of the most popular professors in Harvard’s history and does a great job of integrating the rigor of the science of happiness with the fun of self-help. Drawing on the latest psychological research, this book walks us through 101 choices we make throughout our lives. Big Ideas include finding happiness boosters, joining the failure hall of fame, focusing on your strengths and co-creating your reality.

  Episode

• Micro Class: Sirens + Odysseus Contracts

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  Mar 15 2016

  Did you know the Sirens in the Odyssey tailored their songs for each voyager's unique weaknesses? Yep. Makes you wonder what they sing to YOU, eh? Let's figure that out and create some Odysseus Contracts to deal with them.

  Episode

• Love 101: How to Optimize the Love in Your Life (Intro)

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  Mar 14 2016

  Want to optimize your relationship? My wife, Alexandra, joins us for this special class. Join us as we explore 10 of our favorite Big Ideas--starting with a definition of love then looking at the difference between falling in vs. standing in love and then some nuts and bolts Ideas on how to rock it.

  Episode

• PNTV: Your Brain at Work by David Rock

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  Mar 11 2016

  Ever wonder how your brain works while you’re at work? And, even more importantly, how you can OPTIMIZE how your brain works while you work? If so, this is the book for you. Big Ideas we explore include the importance of prioritizing prioritizing (aka quit blowing your brain up), how to decrease your IQ by 15 points (hah—seriously—here’s how to be 3 times less effective than someone stoned! :0), why your basal ganglia is awesome, and how to rock the seesaw that is your limbic system + prefrontal cortex....more

  Episode

• Micro Class: What Is Hope? (+ Why does it matter?)

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  Mar 10 2016

  Episode

• PNTV: The Happiness Equation by Neil Pasricha

  Listen

  Mar 09 2016

  Neil Pasricha is a fascinating guy. A Harvard MBA and director of leadership development for Walmart who gave one of the most popular TED talks ever and published The Book of Awesome which sold 1m+ copies. This book is a fun, quick-read packed with great Ideas. We cover: The Big 7 ways science says we can boost our happiness, waking up with an Icky Guy (the good kind), how to add an hour to your day, a great question to tap into your purpose and wisdom from the greatest physicist ever (hint: create momentum)....more

  Episode

• Micro Class: Good, Better, Best

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  Mar 08 2016

  How do you evaluate your performance? Most people get it wrong. Do you? (Hint: Don’t start with the negative stuff. Start with the GOOD then think about how you can get BETTER so you can be your BEST.)

  Episode

• PNTV: Black Hole Focus by Isaiah Hankel

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  Mar 07 2016

  Black holes. Just contemplating the sheer, fierce power of them is awe-inspiring, eh? Isaiah Hankel tells us that although physicists used to think that everything got destroyed in a black hole, now they believe that it’s less about destruction and more about *transformation.* And shines some light on the power of focusing on our purpose with black hole intensity. Big Ideas we explore include sheep vs. strategists, figuring out your ikigai (= why you get up in the morning), the fascinating endurance of rats with hope, the first two steps in greatness and moving from vision to decision....more

  Episode

• Conquering Procrastination 101: How to Quit Putting Your Life on Hold and Actualize Your Potential (Intro)

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  Mar 06 2016

  Procrastination. We all do it to some extent but the best among us have learned how to conquer it to sustain peak motivation in pursuit of their goals. In this class we look at what SCIENCE says works to quit putting our life on hold and actualize our potential. If you've ever procrastinated I guarantee you'll get at least one life-changing idea from this action-packed class.

  Episode

• Interview: The Neuroscience of Emotion + Meditation with Richie Davidson

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  Mar 05 2016

  Episode

• PNTV: The Champion's Mind by Jim Afremow

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  Mar 04 2016

  Jim Afremow is one of the world’s leading sports psychologists and this great book is packed with Big Ideas. We explore: the vision of a champion (and how to fuel it), what mental toughness *really* is, how/why to be ugly but effective, how to evaluate yourself (3 q’s: good + better + best), and creating sustained obsession as you take the champion’s honor pledge.

  Episode

• Micro Class - Self-Affirmation Theory

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  Mar 03 2016

  Stuart Smalley affirmations aren't awesome but science says self-affirmation is. Here's a quick look at the difference.

  Episode

• PNTV: Originals by Adam Grant

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  Mar 02 2016

  Adam Grant is one of the world’s leading management thinkers and the top-ranked Professor at Wharton. He’s also a great writer. In Originals, we take a look at “How Non-Conformists Move the World.” Big Ideas we explore in the Note include vuja de, creating a ton of stuff, activating your GO! system when fear strikes, the fact that venting just fuels anger (and why empathetic anger is where it’s at), and how proper revolutions are less about cataclysmic explosions and more about long, controlled burns....more

  Episode

• Micro Class: Energy Now

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  Mar 01 2016

  Why do you strive to exercise more, eat well and sleep better? Your motivation matters. Here's what science says about how to best optimize. (Hint: Connect how you feel today with what you do today!)

  Episode

• Interview: The Coaching Habit with Michael Bungay Stanier

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  Feb 29 2016

  Michael Bungay Stanier is one of the world's leading coaches. Join us we chat about some of the Big Ideas from his new book: The Coaching Habit!

  Episode

• Habits 101: How to Discover Your Super Powers and Create Habits that Will Change Your Life (Intro)

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  Feb 26 2016

  Aristotle tells us: "We are what repeatedly do. Excellence is not an act but a HABIT." It's not about living at your best every once in a while. It's about rockin' it day in and day out. Making it who you are. A habit. That's what this class is all about. We'll help you identify and install your #1 keystone habit while learning how to tap into your superpowers and create habits that will change your life.

  Episode

• Interview: The Science of Success with Matthew Syed

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  Feb 04 2016

  What do you think about excellence? Do you think it’s primarily driven by natural, inborn talent? Or, do you think that it’s primarily driven by effort? Matthew Syed tells us that’s a very important decision that has a broad impact on how we show up and shows us how to Bounce into our highest potential. Big Ideas we explore include: the iceberg illusion, 1 million balls, doublethink and the importance of purposeful practice + the growth mindset.

  Episode

• Interview: The Right Kind of Crazy by Adam Steltzner

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  Jan 19 2016

  Adam Steltzner is the right kind of crazy. How else do you figure out a sky crane to drop a rover on Mars? (Hah.) In this book, he walks us through "A true story of teamwork, leadership, and high-stakes innovation." Big Ideas we cover include the power of holding on to the doubt (#HOTTD!), embracing the Dark Room, working out and shopping at Radio Shack on Mars.

  Episode

• Interview: Multiply Your Time with Rory Vaden

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  Jan 16 2016

  Rory Vaden has written two great books I love: Take the Stairs + Procrastinate on Purpose. In this chat, we have fun exploring some of my favorite Big Ideas from each to help us learn how to Multiply Time!

  Episode

• Masterpiece Days 101: How to Create a Great Life One Great Day at a Time (Intro)

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  Jan 09 2016

  Great lives (and great 2016s!) are created one great day at a time. Here’s how to rock it. Get the Workbook + watch the full Masterpiece Days 101 class at brianjohnson.me

  Episode

• PNTV: Presence by Amy Cuddy

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  Jan 05 2016

  Amy Cuddy is awesome. Her TED talk is the 2nd most popular ever. This book is just as good. Learn the science of cultivating your personal power to bring your boldest self to your biggest challenges. Big Ideas we explore: self-affirmation theory, priming + nudges, the magic of expanding your body to increase your power, iHunch (how’s yours?), and the boldest you.

  Episode

• Greatest Year Ever 101: How to Make 2016 the Best Year of Your Life (Intro)

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  Dec 28 2015

  This is an introduction to our newest Master Class: Greatest Year Ever 101: How to Make 2016 the Best Year of Your Life and Create an Unending String of Such Awesome Years. :) Get instant access to the full class plus a ton of other goodness as a member. Sign up here: https://brianjohnson.me/membership/

  Episode

• Micro Class - Self-theories: 2 Frameworks + 2 Goals

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  Dec 17 2015

  Carol Dweck tells us we can have 2 different frameworks to approach intelligence and achievement. Each has its own goal. Here they are. (P.S. Choose wisely!)

  Episode

• Micro Class - Anxietivity

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  Dec 15 2015

  Creativity and anxiety go together. Anxietivity. Let’s remember that a meaningful life in which we’re flourishing and giving ourselves most fully to the world involves stress.

  Episode

• PNTV: Make it Stick by Peter Brown, Henry Roediger & Mark McDaniel

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  Dec 14 2015

  Want to learn about the science of successful learning? Then this is the book for you. Written by a story-teller and two of the world’s leading cognitive scientists who have dedicated their careers to mastering memory + learning, the book is packed with wisdom on what works and what doesn’t. Big Ideas we explore include mastery vs. fluency, the power of active retrieval (aka “the testing effect”), explaining stuff in your own words and the wisdom in the adage that whether you think you can or think you can’t, you’re right....more

  Episode

• Interview: Deep Work with Cal Newport

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  Dec 12 2015

  Deep Work. It’s the key to how you get So Good They Can’t Ignore You—which, of course, is the title of another one of Cal’s great books. Big Ideas include Deep Work vs. Shallow Work, how to give your neurons a workout, cleaning up attention residue, the four rules of deep work, finding the routine that works for you and learning how to shut down completely.

  Episode

• PNTV: Eat Move Sleep by Tom Rath

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  Dec 11 2015

  Eat Move Sleep. The simple, powerful keys to optimal health and well-being. We talk about these fundamentals ALL the time and this is my new favorite book on health. Big Ideas we explore include 10,008 hours and 36 minutes (the magic # of elite performance), candy for cancer cells, the power of measuring whatever it is you want to improve, how to buy willpower at the store, and a vaccine for the common cold.

  Episode

• Micro Class - Passion: Naive vs. Informed

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  Dec 10 2015

  Naive passion is *great*!! Right up to the first obstacle. Then our hero tiptoes out the back door. We need the courage of informed passion.

  Episode

• PNTV - Are You Fully Charged? by Tom Rath

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  Dec 09 2015

  Are you fully charged? Tom Rath tells us it’s all about what we do DAILY and that if we want to improve the quality of our lives (and sense of aliveness!), we need to focus on optimizing three key conditions: Meaning + Interactions + Energy. Big Ideas we explore include the meaning equation, doubling down on your talents, embracing the 500 million moments of our lives, and The iPhone Effect.

  Episode

• Micro Class - Desirable Difficulty

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  Dec 08 2015

  Malcolm Gladwell tells us some difficulties can be desirable. How about yours?

  Episode

• PNTV: Maximize Your Potential by Jocelyn K. Glei

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  Dec 07 2015

  This is the second of the three books currently in 99U Book Series. (We cover them all.) Big Ideas we explore in this one include putting yourself into permanent beta, making a decision and then working hard to prove yourself right Peyton Manning style, expanding the amplitude of the waves you make and becoming the Better You.

  Episode

• PNTV - Make Your Mark by Jocelyn K. Glei

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  Dec 04 2015

  This is the third installment in 99U’s book series on the “missing curriculum” for creative leaders. Like the other two, it’s a collection of short essays by great leaders + creators + writers. The content is organized in four domains: 1) Defining your purpose + 2) Building your product + 3) Serving your customers + 4) Leading your team. Big Ideas we explore include purpose, eating your own dog food (aka making something YOU are excited to use), serving profoundly, character as your #1 asset and the power of just getting started!...more

  Episode

• Micro Class - Doublethink

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  Dec 03 2015

  Episode

• Micro Class - 50 lbs for an A

  Listen

  Dec 02 2015

  Imagine a ceramics teacher splitting a class in two: One group is graded for quantity, the other for quality. Which one do you think creates the bet stuff? (Hint: Think quantity. :)

  Episode

• Micro Class - Motivation Tip: Spark + Sustain + Amplify

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  Dec 01 2015

  Episode

• PNTV: Manage Your Day-to-Day by Jocelyn K. Glei

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  Nov 30 2015

  If you’re looking to optimize your day-to-day-productivity, this collection of wisdom from some of the world’s leading creative gurus via 99U is a fantastic place to start. Big Ideas we explore include the importance daily routines, the most important thing you can do to boost your productivity, how screen apnea leads to things you don’t want and why rats love to check email.

  Episode

• Interview: Mindsight with Dr. Dan Siegel

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  Nov 29 2015

  Mindsight. It's the seventh sense you didn't know you had! Can you pay attention to the inner workings of your own mind? That's what Dr. Dan Siegel, one of the world's leading neuroscientists + psychotherapists, helps us do in this phenomenal book. We'll explore Big Ideas ranging from the basics of brain hygiene to the power of integration and how to live with more flexibility and coherence as we leverage the best of modern neuroscience.

  Episode

• Interview: The Paleo Manifesto with John Durant

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  Nov 28 2015

  If you’re looking for a smart, grounded, funny and well-written introduction to the Paleo movement, this is the perfect place to start. Big Ideas we explore include the five ages of our origins (Animal + Paleolithic + Agricultural + Industrial + Information), poisons vs. fountains of youth, the importance of meaning (and how to dial it in) and alarm clocks for bed time.

  Episode

• PNTV - The 15 Invaluable Laws of Growth by John Maxwell

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  Nov 27 2015

  Do you want to reach your potential? If you’re reading this then the answer seems clear. The path to do so is pretty obvious as well: We must grow. And, as Maxwell advises, we must be intentional about it. Big Ideas we explore include a couple uber-powerful questions, Discipline as the bridge btwn your goals and accomplishments, trade-offs, and the magic of “Do it now!”

  Episode

• Micro Class - Smartcut Hack: Small Wins

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  Nov 26 2015

  Episode

• PNTV - Self-theories

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  Nov 25 2015

  Carol Dweck is one of the world’s leading researchers on the science of motivation. This book is a collection of brief essays on various aspects of “self-theories.” It’s essentially a bridge between her extensive academic research studies and her popular book Mindset. It’s amazing. Big Ideas we explore include the two frameworks (entity vs. incremental) and their two goals (performance vs. learning), attributional retraining (aka learning the best way to respond to failure!), and moving from contingent self-worth to wholehearted self-esteem....more

  Episode

• PNTV - Little Bets by Peter Sims

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  Nov 23 2015

  Little bets. Peter Sims tells us they’re a LOT wiser than bet-it-all-and-pray big bets. He shows us the wisdom of the little bets approach via fascinating stories highlighting the extraordinary success of everyone from Chris Rock mastering a performance to Pixar creating their ingenious films. Big Ideas we explore include how to build our growth mindset muscles, going from suck to unsuck, smallifying, creating small wins and doing things to discover things.

  Episode

• Micro Class - Your Hungry Brain

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  Nov 22 2015

  Episode

• Micro Class: What's Wildly Important?

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  Nov 21 2015

  It’s a LOT easier to get fired up to do something with a strong YES!! What’s your WILDLY awesome goal that’ll help you crowd out all the shallow distractions?

  Episode

• PNTV - Art & Fear by David Bayles and Ted Orland

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  Nov 20 2015

  Art and fear. (You may have noticed they go together.) This is a quick-reading (122 pages), witty, real look at the process and challenges of making art. Of course, I think the biggest art project all of us can ever engage in is the creation of our own optimized and actualized lives, so we’ll be focusing on Big Ideas we can apply to our lives today including: quitting vs. stopping, fast vs. slow, 50 lbs, the importance of progress, naive passion vs. informed passion and how to get work done like a PRO!...more

  Episode

• Interview: The Energy Project with Tony Schwartz

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  Nov 19 2015

  Tony Schwartz is the CEO and founder of The Energy Project, which helps companies fuel sustainable high performance by better meeting the needs of their employees. Drawing on the multidisciplinary science of sustainable high performance, Tony’s abiding passion and lifelong commitment is to change the way the world works.

  Episode

• Interview: Steal Like an Artist with Austin Kleon

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  Nov 18 2015

  This is a great little book packed with gems on the creative process we can apply to both our work AND our lives. As per the sub-title, Austin gives us “10 Things Nobody Told You About Being Creative.” Big Ideas we explore include the need to start copying, the importance of taking care of ourselves and establishing a routine as we set creative constraints and amassing a body of work as we consistently show up.

  Episode

• Interview: Show Your Work with Austin Kleon

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  Nov 17 2015

  This is Austin Kleon’s second masterful little book on optimizing creativity. The first? Steal Like an Artist. After learning how to get our creativity on, we’re ready to become the artist whose ideas *others* steal. Big Ideas include chain creating, micro sabbaticals, playing till the 9th inning, troll pooper scoopers, and the #1 way to get more followers.

  Episode

• PNTV - Bounce by Matthew Syed

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  Nov 16 2015

  What do you think about excellence? Do you think it’s primarily driven by natural, inborn talent? Or, do you think that it’s primarily driven by effort? Matthew Syed tells us that’s a very important decision that has a broad impact on how we show up and shows us how to Bounce into our highest potential. Big Ideas we explore include: the iceberg illusion, 1 million balls, doublethink and the importance of purposeful practice + the growth mindset.

  Episode

• Interview: Black Box Thinking with Matthew Syed

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  Nov 15 2015

  Failure. Some of us lean into it and learn as much as we can from it, and some of us prefer to avoid thinking about it and/or pretend it never happened. As you may guess, one approach leads to dramatically better performance over the long run. (Hint: Seeing failure as feedback + learning opportunities is a very wise idea.) Big Ideas we explore include a quick look at the aviation vs. health care industries, the importance of quantity of work if you want quality, marginal gains, cognitive dissonance and pre-mortems....more

  Episode

• Interview: The Game-Changers Blueprint with Robin Sharma

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  Nov 14 2015

  Robin Sharma is one of the world's leading authorities on leadership, greatness and living an extraordinary life. Join us for an inspiring chat about some of his top Big Ideas on how to optimize and actualize!

  Episode

• PNTV: How Successful People Think by John Maxwell

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  Nov 13 2015

  John Maxwell is one of the world’s authorities on leadership. He’s sold over 25 million (!) books. This is a quick-reading 127 pages packed with wisdom and Big Ideas on Maxwell’s eleven essential types of thinking—ranging from Big-Picture thinking to Realistic Thinking and everything in between. Big Ideas we explore include the power of targets for focused thinking, becoming a possibility thinker and anxietivity—how creativity and anxiety go together.

  Episode

• Micro Class - No Pressure No Diamonds

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  Nov 12 2015

  In my interview with Steven Kotler about The Rise of Superman his #1 piece of advice was to remember this: “No pressure, no diamonds.” It’s time to rise.

  Episode

• PNTV - Black Box Thinking by Matthew Syed

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  Nov 11 2015

  Failure. Some of us lean into it and learn as much as we can from it, and some of us prefer to avoid thinking about it and/or pretend it never happened. As you may guess, one approach leads to dramatically better performance over the long run. (Hint: Seeing failure as feedback + learning opportunities is a very wise idea.) Big Ideas we explore include a quick look at the aviation vs. health care industries, the importance of quantity of work if you want quality, marginal gains, cognitive dissonance and pre-mortems....more

  Episode

• Micro Class - Your Mind as a Video Game

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  Nov 10 2015

  Imagine your mind as a video game. If you're playing intelligently, you're learning as you advance thru levels. Always better than getting killed by the same monster in the same spot every.single.time, eh?!

  Episode

• PNTV: The Motivation Manifesto by Brendon Burchard

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  Nov 09 2015

  Brendon Burchard is one of the most popular motivation and business marketing experts in the world. (To put it in perspective: He’s one of the Top 100 most popular public figures on Facebook and has twice as many fans as Tony Robbins.) This book is packed with Big Ideas. We explore the root of the word motivation, how to spark + sustain + amplify our motivation, eliminating digital addictions, and creating out own motivation manifesto.

  Episode

• Interview: The Willpower Instinct with Kelly McGonigal, Ph.D.

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  Nov 08 2015

  Willpower. It’s huge. The Willpower Instinct by award-winning Stanford Professor Kelly McGonigal, Ph.D., is a GREAT book based on “The Science of Willpower” class Kelly teaches through Stanford University’s Continuing Studies program. It’s *packed* with super practical Big Ideas on the newest scientific insights about self-control to explamkdirin how we can “break old habits and create healthy habits, conquer procrastination, find our focus, and manage stress.” In this Note, we’ll check out the #1 way to build willpower (it’s not what you’d guess), how to give ourselves willpower boosts throughout the day and other stress-relief strategies that rock....more

  Episode

• Interview: The Upside of Stress with Kelly McGonigal, Ph.D.

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  Nov 07 2015

  If you’ve ever had stress in your life (hah!) and wondered how to deal with it more optimally, I think you’ll love this. McGonigal tells us that how we THINK about stress plays a huge role in its affect on us and walks us thru the science behind it. Rather than try to get rid of stress (good luck with that!), we’re much better off shifting our mindsets to embrace and use the stress wisely!

  Episode

• Interview: How to Fail at Almost Everything and Still Win Big with Scott Adams

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  Nov 06 2015

  Dilbert creator Scott Adams is a funny guy. He's also a wise human robot. In this chat, we explore some of my favorite Big Ideas from his great (!) book How to Fail at Almost Everything and Still Win Big (sub-title: Kind of the Story of My Life <-- hah!). Big Ideas include the importance of systems (and why they trump goals), deciding vs. wanting, programming your moist robot, the mysterious power of affirmations, and being the first against the odds.

  Episode

• PNTV - Smartcuts by Shane Snow

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  Nov 04 2015

  Shane Snow is a journalist and entrepreneur who takes us on a fascinating tour of “How Hackers, Innovators, and Icons Accelerate Success.” The book is packed with stories capturing the ascent of everyone from young Presidents, Jimmy Fallon, and Elon Musk—and, of course, the “Smartcuts” they used to get there. Big Ideas we explore include: the power of progress, failure as feedback, creating a deep reservoir, stripping away the unnecessary and 10Xing our thinking.

  Episode

• Interview: Change Your Brain, Change Your Life with Dr. Daniel Amen

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  Nov 03 2015

  Dr. Daniel Amen MD is one of the world’s leading psychiatrists. He’s a clinical neuroscientist (love that phrase!) who has performed 115,000+ SPECT scans on his patients’s brains. (That’s a lot.) This book captures what he’s learned about optimizing our brains, why it’s important and how to do it. Big Ideas we explore include #ANTspray, wisdom from Fat Freddie the penguin, how hungry your brain is (did you know it’s 2% body weight but uses 20-30% of calories consumed?), and a bunch of other goodness.Dr. Daniel Amen MD is one of the world’s leading psychiatrists. He’s a clinical neuroscientist (love that phrase!) who has performed 115,000+ SPECT scans on his patients’s brains. (That’s a lot.) This book captures what he’s learned about optimizing our brains, why it’s important and how to do it. Big Ideas we explore include #ANTspray, wisdom from Fat Freddie the penguin, how hungry your brain is (did you know it’s 2% body weight but uses 20-30% of calories consumed?), and a bunch of other goodness....more

  Episode

• PNTV: David and Goliath by Malcolm Gladwell

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  Nov 02 2015

  As millions of people would agree, Malcolm Gladwell is an extraordinarily (!) captive writer. This is another one of Gladwell’s gems—packed with riveting stories that challenge our notion of what it means to be an underdog and how, as the sub-title suggests, we can embrace our misfit status as we master the art of battling giants. It’s awesome—especially if you’re looking for a fun, entertaining read that’s packed with wisdom but delivered in a delightful package. Big Ideas include the fact that David SHOULD have won, full-court presses, the inverted U, earning courage and desirable difficulties....more

  Episode

• Interview: The Power of TED* with David Emerald

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  Nov 01 2015

  David Emerald's wonderfully wise fable rocks. In this Note, we'll take a quick look at one of my favorite books as we explore the importance of stepping out of DDT (the Dreaded Drama Triangle) and stepping into TED (The Empowerment Dynamic) as we learn to more consistently live from a Creator's perspective (rather than a Victim's) and learn how to hold the tension between our ideals and our current realities by taking baby steps.

  Episode

• Interview: Mastery with Robert Greene

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  Oct 31 2015

  Leonardo da Vinci. Charles Darwin. Wolfgang Amadeus Mozart. Martha Graham. The Wright Brothers. Jane Goodall. Benjamin Franklin. Thomas Edison. Zora Neale Hurston. What do they all have in common? Mastery. In this great book Robert Greene shows us the key components of their mastery and, most importantly, how WE can each attain our mastery in our own lives.

  Episode

• PNTV: The Mental Edge by Kenneth Baum

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  Oct 30 2015

  This is an old-school mental training book written for athletes in 1999. When Kenneth Baum wrote it, the mind-body connection wasn’t as well-established as it is now so many of the ideas he shares were cutting-edge at the time. Big Ideas we explore include the power of a desire inferno, DROPing into WOOP, power talk, 26,000 breaths a day, and Maslow’s warning.�

  Episode

• Micro Class - Perfect M+M Days

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  Oct 29 2015

  Masterpiece days are where it's at. Here's a quick look at the M&Ms: Macro + Micro.

  Episode

• PNTV: Deep Work by Cal Newport

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  Oct 28 2015

  Deep Work. It’s the key to how you get So Good They Can’t Ignore You—which, of course, is the title of another one of Cal’s great books. Big Ideas include Deep Work vs. Shallow Work, how to give your neurons a workout, cleaning up attention residue, the four rules of deep work, finding the routine that works for you and learning how to shut down completely.

  Episode

• Procrastination 101 - How to Quit Putting Your Life on Hold and Actualize Your Potential (Intro)

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  Oct 27 2015

  Ready to quit putting your life on hold and actualize your potential? Awesome. Here's a quick overview of Big Ideas I explore in my Procrastination 101 class. Join our membership program and get access to this class + a ton of other classes (like Confidence 101 + Habits 101 + Meditation 101 + Relationships 101 + ...) AND get instant access to 300 PhilosophersNotes. Sign up here: brianjohnson.me/membership

  Episode

• PNTV: Change Your Brain, Change Your Life by Dr. Daniel Amen, MD

  Listen

  Oct 26 2015

  Dr. Daniel Amen MD is one of the world’s leading psychiatrists. He’s a clinical neuroscientist (love that phrase!) who has performed 115,000+ SPECT scans on his patients’s brains. (That’s a lot.) This book captures what he’s learned about optimizing our brains, why it’s important and how to do it. Big Ideas we explore include #ANTspray, wisdom from Fat Freddie the penguin, how hungry your brain is (did you know it’s 2% body weight but uses 20-30% of calories consumed?), and a bunch of other goodness. More goodness: http://changeyourbrainbook.com...more

  Episode

• Micro Class - How to Discover and Use Your Signature Strengths

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  Oct 25 2015

  Episode

• Interview: The Achievement Habit by Bernard Roth

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  Oct 25 2015

  Bernard Roth has been a Professor of Engineering at Stanford for over FIFTY (!!) years. A pioneer in the field of robotics, Bernie is one of the founders of the famed d.school at Stanford. In this great book, he brings the concepts of design thinking to life in the context of our most important design project: designing our optimal lives. Big Ideas we explore include the 5 elements of design thinking, doing vs. trying, ignoring odds, and being the cause.

  Episode

• Micro Class - Peaks + Valleys

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  Oct 24 2015

  Episode

• Interview: How to Solve the Procrastination Puzzle with Tim Pychyl

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  Oct 24 2015

  EVERYBODY procrastinates. And this "concise guide" by Timothy Pychl, Ph.D.--one of the world's leading procrastination experts--helps us solve the procrastination puzzle. Big Ideas we explore include IF ... THEN (<-- huge!), Just getting started (vs. Just doing it), the horror of "It will just take a minute," why multitasking is a myth, and why it's best to be nice to yourself when you stumble.

  Episode

• Interview: The School of Greatness with Lewis Howes

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  Oct 23 2015

  Ready to get your greatness on? Lewis Howes joins us to chat about my favorite Big Ideas from his new book The School of Greatness. Highlights include: the importance of vision (lesson #1!!), creating perfect days, dealing with adversity, and the all-important HUSTLE muscle.

  Episode

• PNTV - The School of Greatness by Lewis Howes

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  Oct 23 2015

  Ready to attend The School of Greatness? Awesome. Lewis Howes shares his lecture notes from 200+ interviews with extraordinary humans for his uber-popular podcast. Lessons include Creating a Vision + Turning Adversity into Advantage, and Flexing Your Hustle Muscle. To greatness!

  Episode

• Micro Class - Mistakes Are Just Mis-takes. Be Willing to Make Them!

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  Oct 22 2015

  Time to embrace our mistakes and see them for what they are: mis-takes! (And, totally forgot to give a shout-out to Michael Beckwith who inspired the video with this thought: "A conscious realization of our innate oneness with the Ineffable does not mean that we will never make a mistake again. Even enlightened beings burn their bagels once in a while. It's important to maintain a sense of humor because this is how you will stop being afraid of making a mistake. You'll make some, but so what? That's why they're called mis-takes. Humor relaxes the uptight ego. You get a new cue from your inner Self and simply say, 'I missed my cue, so let's do a second take.' Your willingness to take the risk of making a mistake is actually an expression of courage and a willingness to grow from them. Mistakes are about getting the blessing in the lesson and the lesson in the blessing.")...more

  Episode

• Micro Class - The Big U

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  Oct 22 2015

  Episode

• Micro Class - Get Your Inbox to Zero!! (@ Least Once Every 24 Hours!)

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  Oct 21 2015

  A quick look at the why's and how's of getting your inbox to zero.

  Episode

• PNTV: Waking Up by Sam Harris

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  Oct 21 2015

  Sam Harris is part philosopher, part neuroscientist (with a Ph.D. from UCLA) and part contemplative seeker. His writing is smart, incredibly clear, and unapologetically direct. In Waking Up, he applies his intellect to the subject of discussing spirituality rationally—devoid of the baggage of both religious superstition/dogma and New Age woo woo-ness. Big Ideas: Mindfulness + meditation, stages of spiritual development, cultivating choice, and accepting while striving.

  Episode

• Interview: How to 10x Your Life with Grant Cardone

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  Oct 20 2015

  Ready to 10X your thinking and your action? Fantastic. Grant Cardone is your man. In this high intensity, LET'S DO THIS! chat you'll get fired up to go out and crush it. Big Ideas we explore include the importance of 10x-ing your vision AND your action, how to starve fear, why obsession is a gift not a disease and how Smokey would smoke the tortoise and the hare.

  Episode

• Micro Class - How's Your Promise-Keeping Ratio?

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  Oct 20 2015

  Promises. Do you make a lot of 'em and then drop the ball? We want to make sure we honor our commitments. It's one of the keys to integrity.

  Episode

• Micro Class - Superman + Flow + 4%

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  Oct 20 2015

  Want to rise like superman? Fantastic. Get into flow. How? Challenge yourself 4% beyond your current skill. Day after day. Week after week. Month after month. Year after year. And make the impossible possible.

  Episode

• PNTV: The Bulletproof Diet by Dave Asprey

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  Oct 19 2015

  Want to get Bulletproof? Then Dave Asprey is your man. An uber-successful entrepreneur who weighed 300 lbs before bio-hacking his way to optimal awesome, Dave gives us a guide to upgrading our lives. Big Ideas include the 10 Diet Myths, inflamma, fruitsandvegetables, and making health a means to a much bigger end.

  Episode

• Micro Class - 3 Quick Tips on How to Close an Integrity Gap

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  Oct 19 2015

  Want more happiness, meaning and mojo? Time to close our integrity gaps. Here are three ways to rock it!

  Episode

• Micro Class - Let's Be Flexible (Rather than Rigid or Chaotic)

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  Oct 18 2015

  Episode

• Interview: The Power of Rest with Dr. Matthew Edlund, M.D.

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  Oct 18 2015

  Rest. You getting enough? If you're like most of us, the answer is No. Leading medical doctor, Matthew Edlund shows up how sleep isn't enough. We need to cultivate "active rest" into our day-to-day lives. In this Note, we'll look at how to integrate active Mental + Physical + Social + Spiritual rest while working out our brain, breathing and optimizing our lives.

  Episode

• Micro Class - Where Are You in Covey's 4 Quadrants?

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  Oct 17 2015

  Episode

• Interview: The Practicing Mind with Thomas Sterner

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  Oct 17 2015

  The Practicing Mind. It’s the key to true inner peace and contentment. In a world that conditions us to obsess about goals and outcomes, it’s easy to miss the importance of the process. The PRACTICE. Thomas Sterner brilliantly (!) helps us bring discipline and focus into our lives to experience the presence and joy that comes as a result. (Bonus: We also create a frictionless path to our goals as well!)

  Episode

• Interview: Greatness with Idan Ravin, The Hoops Whisperer

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  Oct 16 2015

  Who do LeBron James, Carmelo Anthony, Chris Paul, Kevin Durant, Steph Curry, Dwight Howard, James Harden and a ton of other top basketball players go to to get better? Idan Ravin. If you’re into sports + self-development + the pursuit of being the best you can possibly be, I think you’ll *love* the book. Big Ideas include getting paid to do what you love, greatness, obstacles and exiting the cave.

  Episode

• Micro Class - 99% Is a Bitch. 100% Is a Breeze.

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  Oct 16 2015

  Episode

• Micro Class - How to Turn Your Discipline into Blissipline!

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  Oct 15 2015

  Discipline. It's a secret sauce to awesomeness. Here's how to turn your discipline into blissipline! -)Discipline. It's a secret sauce to awesomeness. Here's how to turn your discipline into blissipline! -)

  Episode

• Interview: How to Go Wild (+ Why You Should) with John Ratey, MD

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  Oct 15 2015

  Ready to go wild?! John Ratey, MD is here to give us the guidebook on how to make that happen! In this chat, we explore Big Ideas ranging from wild nutrition to getting adequate sleep and connecting with our tribe. Hope you enjoy!

  Episode

• Micro Class: Top 10 Tips on How to Take Consistent, Impeccable Action to Achieve Your Goals

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  Oct 14 2015

  Got some inspiring goals? Awesome. Here are 10 tips on how to take consistent, impeccable action to achieve those goals!

  Episode

• Interview: The New Science of Exercise with John Ratey, MD

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  Oct 14 2015

  John Ratey is a Professor of Psychiatry at the Harvard Medical School and one of the world’s leading authorities on the revolutionary new science of exercise. Join us for a discussion on how exercise boosts your creativity, reduces depression and is, essentially, like taking a little bit of Ritalin and a little bit of Prozac—it increases your focus + boosts your mood in powerful ways!

  Episode

• Micro Class - 2 Reasons Why Your Vision Board Might Suck (+ How to Unsuck It)

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  Oct 13 2015

  Got a vision board? Here are two big reasons why it might suck! -0

  Episode

• Interview: Talent + How to Tap into Your Greatness with Dan Coyle

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  Oct 13 2015

  Dan Coyle tells us that greatness isn't born. It's grown. In The Talent Code + The Little Book of Talent, he shows us how. Join us as we explore some Big Ideas on how to get your greatness on as you grow your myelin and ignite your potential.

  Episode

• Micro Class - Are You a Rat Racer, a Hedonist, a Nihilist or a Happy Person?

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  Oct 12 2015

  Episode

• Interview: The Rise of Superman with Steven Kotler

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  Oct 12 2015

  Steven Kotler is one of the world's leading experts on the science of flow--the secret sauce to optimizing our lives and actualizing our potential. Join us as we talk about some of my favorite Big Ideas on how to Rise like Superman.

  Episode

• Micro Class - Your Most Important Meeting Today

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  Oct 11 2015

  Episode

• Interview: How to Harness the Power of Your Authentic Voice with Todd Henry

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  Oct 11 2015

  Todd Henry tells us that history’s most impactful humans all had a unique, powerful, authentic voice. This book is all about helping us harness the power of OUR authentic voice. Three keys: Identity + Vision + Mastery. And, we’ve gotta learn how to own the Big U as we run our own race, have fun in monk mode and practice action + patience.

  Episode

• Micro Class - Are You Fragile or Antifragile?

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  Oct 10 2015

  Episode

• Interview: Philosophy for Geniuses (<--That's You) with Tom Morris

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  Oct 10 2015

  Tom Morris literally wrote the book on Philosophy for Dummies. A double Ph.D. from Yale (Philosophy + Religious Studies), he taught at Notre Dame and has been a professional, public philosopher for decades. Let's apply wisdom to our own lives!

  Episode

• Interview - Die Empty with Todd Henry

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  Oct 09 2015

  How do you want to die? With a calm serenity knowing you gave your best or with deep regret that you never took the risks and cultivated the discipline to show up with urgency and diligence each day to create a life of deep meaning? The answer is obvious. Big Ideas we explore on how to die empty include optimism vs. wishing, the root of mediocrity, the 3 S’s of goal setting and dealing with The Lag.

  Episode

• Interview: How to Get So Good They Can't Ignore You with Cal Newport

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  Oct 09 2015

  Want to get so good they can't ignore you? (Me, too.) Cal Newport tells us we need to shift from a passion mindset to a CRAFTSMAN mindset as we become true masters of our craft and create a ton of value in the world. We do *that* and we'll accumulate what Cal calls "career capital" that we can cash in for the ideal set up. Another Big Idea: Figure out how you can deliberately practice! (<-- Huge.) This is a fun, quick chat. I hope you love it and here's to mastering our craft and serving profoundly....more

  Episode

• Interview: Mental Toughness Training with Jason Selk

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  Oct 08 2015

  Jason Selk is one of the world’s leading peak performance experts. His tagline? “The relentless pursuit of greatness.” If that appeals to you, you’ll love this book. It’s *fantastic*! Big Ideas we explore include the difference between Process and Product Goals, a 100-second mental training workout, why your self-image matters and the REMARKABLE benefits of writing down your goals.

  Episode

• Micro Class - The Tools: Bring It On!

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  Oct 08 2015

  Tool #1: We need to reverse our relationship with fear. Rather than avoid pain, we need to lean into it--KNOWING that our infinite potential exists outside our comfort zone on the other side of our fear.

  Episode

• Interview: The Tools with Barry Michels

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  Oct 07 2015

  The Tools. This was easily the best book I read in 2012. It's *packed* with goodness. Stutz and Michels are two no-nonsense therapists who developed powerful tools to transform our problems into courage, confidence, and creativity. In this Note, we'll take a quick peek at how to put these powerful tools to work to creat real change in our lives.

  Episode

• PNTV - The Rise of Superman by Steven Kotler

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  Oct 07 2015

  Episode

• Interview: The Tools with Phil Stutz

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  Oct 06 2015

  The Tools. This was easily the best book I read in 2012. It's *packed* with goodness. Stutz and Michels are two no-nonsense therapists who developed powerful tools to transform our problems into courage, confidence, and creativity. In this Note, we'll take a quick peek at how to put these powerful tools to work to create real change in our lives.

  Episode

• Micro Class - Left Hook

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  Oct 06 2015

  Episode

• Interview - How to Be an Imperfectionist with Stephen Guise

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  Oct 05 2015

  Episode

• PNTV - Louder Than Words by Todd Henry

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  Oct 05 2015

  Todd Henry tells us that history’s most impactful humans all had a unique, powerful, authentic voice. This book is all about helping us harness the power of OUR authentic voice. Three keys: Identity + Vision + Mastery. And, we’ve gotta learn how to own the Big U as we run our own race, have fun in monk mode and practice action + patience.

  Episode

• Micro Class - How to Set Goals That Will Actually Make You Happy!

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  Oct 04 2015

  Episode

• Interview - Crazy Good with Steve Chandler

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  Oct 04 2015

  Episode

• Micro Class - How to Develop True Confidence

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  Oct 03 2015

  Episode

• Interview: The Science of Making Your Dreams Come True with Gabriele Oettingen

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  Oct 03 2015

  Gabriel Oettingen is one of the world’s leading researchers in “The New Science of Motivation.” The basic idea of the book is captured in a clever image on the cover: Rose colored glasses with one lens cracked. Oettingen walks us thru the compelling research that demonstrates the power of seeing both the positive AND the challenges. When we contrast our wishes with the obstacles to their attainment we, almost magically, catalyze an extraordinarily higher level of performance. 

  Episode

• Micro Class - Exercise - The #1 Way to Boost Your Mojo

  Listen

  Oct 02 2015

  Episode

• Interview - Constructive Living with David Reynolds

  Listen

  Oct 02 2015

  Dan Millman (author of Way of the Peaceful Warrior and other great books) introduced me to David Reynolds's great book Constructive Living years ago as he's been deeply influenced by David's integration of Zen Buddhism and Western Psychotherapy. I like to say it's the best book you've (likely) never heard of. Join David and I for a chat about some of my favorite Big Ideas on how to live with greater self-mastery by more effectively relating to our emotions and consistently asking ourselves: "Now what needs to be done?!"...more

  Episode

• Micro Class - Self-Mastery Tip - Now What Needs to Be Done?

  Listen

  Oct 01 2015

  Episode

• Micro Class - If-Then Planning for Hot Spots

  Listen

  Oct 01 2015

  You have any impulsive behaviors you'd like to cool off? (If you're human, the answer is yes.) Then If-Then planning for hot spots is for you!

  Episode

• Micro Class - Do You Have Spiritual Farts?

  Listen

  Sep 30 2015

  Spiritual indigestion. It comes from a lot of studying and not a lot of applying. The solution is simple - move from theory to practice by LIVING your truths! -)

  Episode

• PNTV - The Marshmallow Test by Walter Mischel

  Listen

  Sep 30 2015

  Test: "I'll give you two marshmallows if you wait 20 minutes or you can have one now." How pre-schoolers responded to that predicted their SAT scores at 16, their BMI at 30 and brain health at 50. (WOW.)

  Episode

• Micro Class - Thomas Jefferson's Practice of Happiness

  Listen

  Sep 29 2015

  Episode

• Micro Class - Tents + Towers

  Listen

  Sep 29 2015

  Episode

• Micro Class - How to Deal with Any Problem

  Listen

  Sep 28 2015

  Episode

• PNTV - Be Quick -- But Don't Hurry

  Listen

  Sep 28 2015

  Be quick!! But don't hurry. John Wooden repeated that all.the.time to his players in every.single.practice. We need to live with intensity (!), fully showing up and playing at the edge of our abilities WHILE staying centered. Andy Hill walks us through how he learned how to do that playing under Wooden during their dynasty days.

  Episode

• Micro Class - How to Develop Your Intuition + Tap Into Your Inner Wisdom

  Listen

  Sep 27 2015

  Fact - We already know. The question is - do we have the courage to trust ourselves and follow our own wisdom? Here are a few exercises and questions to help you tap into your inner wisdom and develop your intuition!

  Episode

• Micro Class - Want to Build Talent? Hit the Sweet Spot

  Listen

  Sep 27 2015

  There's a sweet spot between your comfort zone and your survival zone. That's where we want to hang out as we deliberately practice and move to mastery.

  Episode

• Micro Class - +1 or -1 (Which Way Are You Headed?!)

  Listen

  Sep 26 2015

  Episode

• Interview - Today We Are Rich with Tim Sanders

  Listen

  Sep 26 2015

  Tim Sanders is awesome. He was the Chief Solutions Officer for Yahoo! back in the day and wrote the uber-cool book Love Is the Killer App. In this interview, we’ll learn how to be truly rich via powerful daily practices as we become healthy-thought nuts and POETs who practice persistence. Fun!

  Episode

• Micro Class - What Are Your #1s?

  Listen

  Sep 25 2015

  Want to optimize your life? Try this simple exercise to identify the top things you could *start* doing and *stop* doing that will lead to the most positive impact in your life!!

  Episode

• Interview - The Procrastination Equation with Piers Steel

  Listen

  Sep 25 2015

  Did you know there’s an equation for Procrastination? Yep. Expectancy x Value / Impulsiveness x Delay = Motivation. Thank you, Piers Steel. In this great book, Piers (a leading researcher on the science of motivation/procrastination) walks us thru the power of that equation. Big Ideas we explore include: Mental Contrasting (and why it beats creative visualization), goal setting (3 scientific keys) and how to add a month of productivity to your year.

  Episode

• Micro Class - How to Figure Out Your Mission in Life (5 Big Ideas + 5 Journal Questions + 5 Tips!)

  Listen

  Sep 24 2015

  Want to figure out your mission in life? Here are 5 Big Ideas + 5 journal questions + 5 tips to help you rock it!!!

  Episode

• PNTV - The Little Book of Talent

  Listen

  Sep 24 2015

  In The Talent Code, Dan Coyle introduced us to the power of myelin and its role in creating world-class performance. In The Little Book of Talent, he shares 52 uber-practical tips on how to improve our skills. Big Ideas we explore include how to actually deliberately practice (hint: find your sweet spot), the most important skill (hint: get good at actually practicing), playing mental movies, adopting a blue collar mind set and thinking like a gardener while acting like a carpenter.

  Episode

• Micro Class - Top 10 Ways to Build Your Willpower (and Why You Should Care!)

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  Sep 23 2015

  Willpower. It's the queen of all virtues--the greatest predictor of health, happiness, wealth and all other good things. Here are 10 tips on how to build *your* willpower!!

  Episode

• Micro Class - WOOP!

  Listen

  Sep 23 2015

  Want to catalyze your motivation + goal attainment? Get your WOOP on! Wish + Outcome + Obstacle + Plan = magic.

  Episode

• Micro Class - What Went Well Today and Why?

  Listen

  Sep 22 2015

  Gratitude, as we know, is huge. Here's another really powerful exercise to flex your appreciation muscles and train yourself to see what's working in your life!!

  Episode

• Interview - Learning How to Learn with Barbara Oakley

  Listen

  Sep 22 2015

  Barbara Oakley teaches one of the largest classes in HISTORY called "Learning How to Learn." (Over 1 million students!) She also wrote the great book, "A Mind for Numbers." Join us as we explore some of my favorite Big Ideas.

  Episode

• Micro Class - How to Play the Equanimity Game

  Listen

  Sep 21 2015

  Equanimity. The word means 'balanced mind.' (Love that!) Here's how to recover your equanimity when life challenges you!!

  Episode

• Interview - The Miracle Morning with Hal Elrod

  Listen

  Sep 20 2015

  Hal Elrod is an inspiring guy. Want to wake up every morning fired up to make today another masterpiece? Then it's time to make your mornings miraculous and Hal shows us how with his Life S.A.V.E.R.S. Join us as we discuss his great book The Miracle Morning.

  Episode

• Micro Class - Less than 2 Min? 1-Touch It!

  Listen

  Sep 20 2015

  I'm excited to share some of my favorite super productivity tips. Here's my #1 practice: If it takes -2 minutes, 1-touch it!!

  Episode

• Interview - How to Think Like Leonardo da Vinci with Michael Gelb

  Listen

  Sep 20 2015

  Michael J. Gelb is a pioneer in the fields of creative thinking, accelerated learning, and innovative leadership and author of the bestselling How To Think Like Leonardo da Vinci and Brain Power.

  Episode

• Micro Class - How to quit being a perfectionist! (And become an optimalist)

  Listen

  Sep 19 2015

  Tired of being a perfectionist? Here are some ideas on how to shift out of that debilitating mindset and become an optimalist!! :)

  Episode

• PNTV - Rethinking Positive Thinking by Gabriele Oettingen

  Listen

  Sep 19 2015

  Gabriel Oettingen is one of the world’s leading researchers in “The New Science of Motivation.” The basic idea of the book is captured in a clever image on the cover: Rose colored glasses with one lens cracked. Oettingen walks us thru the compelling research that demonstrates the power of seeing both the positive AND the challenges. When we contrast our wishes with the obstacles to their attainment we, almost magically, catalyze an extraordinarily higher level of performance. 

  Episode

• Micro Class - How to boost your happiness w/ gratitude!!

  Listen

  Sep 18 2015

  Gratitude is HUGE. Easiest, most powerful way to boost our happiness levels. Here are some of my favorite tools on how to get our gratitude on and live w/more consistent radiant joy and en*thusiasm! Hope you enjoy! (What are YOU grateful for?! :)

  Episode

• PNTV - My Fight Your Fight by Ronda Rousey

  Listen

  Sep 18 2015

  Ronda Rousey is a TOUGH human being. If you’re even remotely familiar with MMA/the UFC, I’m not telling you anything you didn’t already know but reading this book brings the point home even more loud and clear. If you don’t know Ronda, ESPN just voted her the best fighter on the planet. She’s an Olympic medalist in Judo and the biggest (and highest paid!) star in the mixed martial arts world. Imagine if Bruce Lee was alive today. And he was a woman. That’s Ronda Rousey. :)

  Episode

• Micro Class: The 5% Solution

  Listen

  Sep 17 2015

  We're not going to change *everything* all.at.once. But we can make 5% incremental improvements. Here's one powerful way to do that.

  Episode

• PNTV - Crazy Good by Steve Chandler

  Listen

  Sep 17 2015

  Steve Chandler tells us “There is bad and there is good . . . And then there is crazy good." And, our path to living a crazy-good life is simple. It's all about CHOICES. As with all of Steve's books, this one is packed with wisdom. Big Ideas we cover include The 5% Solution, Systems vs. Dreams, Game vs. Shame, and making life an experiment.

  Episode

• Micro Class - Happiness, Eudaimonia & Arete

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  Sep 16 2015

  Want happiness? Close the gap btwn what you're capable of being and what you're actually being, yo! In other words, live with arete! :)

  Episode

• Micro Class - Intrinsic vs. Extrinsic Motivation

  Listen

  Sep 16 2015

  Is your motivation intrinsic or extrinsic? Pay attention. It has a big impact on your overall happiness and mojo!! (This is the first in a daily series of Optimal Living 101 Big Ideas. Hope you dig 'em! Let me know what you think!! Have something you want me to talk about? Leave a comment! 

  Episode

• Micro Class - Meditation: 10 Tips on How to Do It and 5 Reasons Why You Should!

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  Sep 15 2015

  Meditation. If you believe leading research scientists, it's as close to a magic pill as we can get! Let's take a quick look at 5 reasons why meditation is awesome along with 10 tips on how to rock it!

  Episode

• Interview - The New Man with Tripp Lanier

  Listen

  Sep 15 2015

  Tripp Lanier is the host of The New Man Podcast: Beyond the Macho Jerk and the New Age Wimp. He coaches entrepreneurs around the world to redefine success, create offerings that actually make a difference, and do the thing they were put on this Earth to do.

  Episode

• Micro Class - How to conquer your fear in 30 seconds!

  Listen

  Sep 14 2015

  Want to conquer your fear? Here's how. :)

  Episode

• Micro Class - How to Discover Your Purpose in Less than 5 Seconds. :)

  Listen

  Sep 13 2015

  Wondering how you can discover your purpose in less than 5 seconds?! Here you go! :) (Laughing that it took me 5 minutes and 50 seconds to describe a 5 second process! hah. :)

  Episode

• Interview - Improv Wisdom with Patricia Ryan Madson

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  Sep 13 2015

  Patricia Ryan Madson is Emerita of Stanford University where she taught for three decades in the Drama Department. In this interview, we'll talk about her 13 maxims for improv living from her quick-reading, fun, smart, practical book.

  Episode

• Micro Class - Confidence 101: How to Create Indestructible Trust in Yourself

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  Sep 12 2015

  Here's a quick look at the Top 10 Big Ideas for my upcoming class: Confidence 101: How to Create Indestructible Trust in Yourself. 

  Episode

• Micro Class - Getting Stuff Done 101: How to Reach Your Potential by Crushing it Day In and Day Out

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  Sep 12 2015

  Here’s a quick look at the Top 10 Big Ideas for my upcoming class Getting Stuff Done 101: How to Reach Your Potential by Crushing it Day In and Day Out.  Big Ideas we’ll explore include: The fact that it’s more about *energy* management than time management + how to create systems that make it easy to produce consistently (we’ll look at what I do systems-wise) + time-blocking (the “#1 power tool” of productivity as The One Thing Gary Keller describes it) + creating masterpiece days + the importance of a “stop doing list” + other such goodness....more

  Episode

• Micro Class - Habits 101: How to Create Habits that Can Change Your Life

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  Sep 11 2015

  Here are my Top 10 Big Ideas on how to create habits that can change your life. Hope you enjoy!

  Episode

• PNTV - The Way of the Fight by Georges St. Pierre

  Listen

  Sep 11 2015

  Georges St-Pierre. GSP. If you’re into mixed martial arts/the UFC, you know GSP as one of the greatest pound for pound fighters ever. Although I’m not really a big MMA guy, I’ve always admired the sheer, visceral strength + courage of fighters and elite warriors like the UFC champions + Navy SEALs/Army Rangers. In this great book we get a behind the scenes look into GSP’s greatness. Big Ideas include Areté, Sacrifices vs. Decisions, being courageous (hint: it’s NOT about being fearless), crazy dreams + long journeys, and dedication....more

  Episode

• Micro Class - Meditation 101: How to Meditate without Moving to the Himalayas

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  Sep 10 2015

  Here’s a quick look at the Top 10 Big Ideas for my class Meditation 101: How to Meditate without Moving to the Himalayas!

  Episode

• Micro Class - Sacrifices vs. Decisions

  Listen

  Sep 10 2015

  When you're clear on your mission you structure your life to actualize. But when you eliminate distractions you're not making "sacrifices" per se. You're simply making decisions.

  Episode

• Micro Class - Relationships 101: How to Optimize the Love in Your Life

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  Sep 09 2015

  Here are my Top 10 Big Ideas on Relationships 101: How to Optimize the Love in Your Life. Hope you enjoy! 

  Episode

• Micro Class - Two Buckets

  Listen

  Sep 09 2015

  If we want GREATNESS (whatever that means for us), we need to remember that our destiny is shaped by our moment to moment decision. Let's shoot into the right basket as we step forward into growth.

  Episode

• Interview - Brain Maker with David Perlmutter, MD

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  Sep 08 2015

  Ready to get your brain right? Start with your gut! In this compelling book, Dr. David Perlmutter walks us through the leading-edge science on how to dial in our microbiome to optimize our brain + overall well-being. In the Note, we explore Big Ideas ranging from the power of probiotics and your second brain to the importance of focusing on root causes rather than just symptoms along with the 6 keys to feeding your microbes.

  Episode

• Interview - Unbeatable Mind with Mark Divine

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  Sep 08 2015

  I'm convinced Mark Divine is a superhero. Seriously. And in Unbeatable Mind, the former Navy SEAL gives us the handbook on mental toughness. In the Note, we'll look at the keys to cultivating our confidence, the importance of cultivating our concentration, learning how to control our breathing and other goodness that will make you unbeatable.

  Episode

• PNTV - The Hoops Whisperer by Idan Ravin

  Listen

  Sep 07 2015

  Who do LeBron James, Chris Paul, Kevin Durant, Steph Curry, Dwight Howard, James Harden and a ton of other top basketball players go to to get better? Idan Ravin. If you’re into sports + self-development + the pursuit of being the best you can possibly be, I think you’ll *love* the book. Big Ideas include getting paid to do what you love, greatness, obstacles and exiting the cave.

  Episode

• Micro Class - Goals: Product vs. Process

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  Sep 07 2015

  If you want to hit your outcome (or "product" goals) you need to hit your daily PROCESS goals. Here's how.

  Episode

• Interview - The Happiness Hypothesis with Jonathan Haidt

  Listen

  Sep 06 2015

  Wonder where happiness comes from? So does Jonathan Haidt, one of the world’s leading positive psychologists and Professor at NYU. Join us as we explore some of my favorite Big Ideas from his great book.

  Episode

• Micro Class - What's Your #1 Goal?

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  Sep 06 2015

  What are the Top 10 goals you’d like to achieve over the next year? Awesome. Now, what’s the #1 goal? FOCUS ON THAT!

  Episode

• Interview - Mini Habits with Stephen Guise

  Listen

  Sep 05 2015

  How’s your habit-building process working for you? If you’ve stalled a few (hundred?) times, Stephen Guise tells us that Mini Habits might be just the thing you’re looking for!

  Episode

• PNTV - Executive Toughness by Jason Selk

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  Sep 04 2015

  Jason Selk is one of the world’s leading peak performance experts. His tagline? “The relentless pursuit of greatness.” If that appeals to you, you’ll love this book. It’s *fantastic*! Big Ideas we explore include the difference between Process and Product Goals, a 100-second mental training workout, why your self-image matters and the REMARKABLE benefits of writing down your goals.

  Episode

• PNTV - Mastery by Robert Greene

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  Sep 04 2015

  Leonardo da Vinci. Charles Darwin. Wolfgang Amadeus Mozart. Martha Graham. The Wright Brothers. Jane Goodall. Benjamin Franklin. Thomas Edison. Zora Neale Hurston. What do they all have in common? Mastery. In this great book Robert Greene shows us the key components of their mastery and, most importantly, how WE can each attain our mastery in our own lives.

  Episode

• Interview - Why Smart People Hurt with Dr. Eric Maisel

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  Sep 04 2015

  Dr. Eric Maisel is the author of more than thirty five books. His interests include creativity and the creative life, mental and emotional health, and philosophy and the art of making meaning.

  Episode

• PNTV - So Good They Can't Ignore You by Cal Newport

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  Sep 04 2015

  Cal Newport decodes the pattern of finding work that inspires us and tells us, as per the sub-title, “Why Skills Trump Passion in the Quest for Work You Love.” The title of the book comes from comedian Steve Martin’s advice to aspiring entertainers to “Be so good they can’t ignore you.” 

  Episode

• Interview - The Art and Science of Lasting Motivation with Michelle Segar

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  Sep 04 2015

  Dr. Michelle Segar is the world’s leading authority on what motivates people to choose and maintain healthy behaviors. As you’d imagine, Dr. Segar has some *really* powerful ideas on, as the sub-title suggests, “How the simple science of motivation can bring you a lifetime of fitness.” Big Ideas we explore include the importance of meaning, moving exercise from a chore to a gift and embracing a learning mindset.

  Episode

• Micro Class - Mental Contrasting

  Listen

  Sep 04 2015

  Creative visualization sounds good but science says it's not so hot. Get excited about your ideal future AND contrast that with your current reality. But only if you want to succeed more. 

  Episode

• Interview - Introvert Power with Laurie Helgoe

  Listen

  Sep 03 2015

  Dr. Helgoe is here to help us learn how to be psychologically patriotic as we build solitude skills and tap into our introvert power.

  Episode

• Micro Class - "It Will Only Take 1 Minute"

  Listen

  Sep 03 2015

  You're going to work on your project. But first! You're going to do something that will "only take 1 minute." A few hours later you forget what you were going to do. Let's not do that.

  Episode

• Micro Class - Self Determination Theory

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  Sep 03 2015

  Science says that we’re happiest with our work when three things are present: Autonomy + Competence + Relatedness. Here’s a (super) quick look at Self-Development Theory.

  Episode

• PNTV - Eat That Frog

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  Sep 03 2015

  You ever find yourself procrastinating? Well then, my friend, it's time to Eat That Frog!! Brian Tracy gives us 21 good reasons to figure out the most important work for your life and day and get on it already. Big Ideas include discovering your #1 goal, 80/20 time management, taking care of the raw materials of peak performance, and single handling.

  Episode

• Interview - Self-Compassion with Kristin Neff

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  Sep 03 2015

  Kristin Neff established self-compassion as a field of study almost a decade ago. In this interview, we'll explore the three core elements of self-compassion (self-kindness + common humanity + mindfulness) and why it's so important for us to cultivate!

  Episode

• Interview - Make Money and Change the World with Marie Forleo

  Listen

  Sep 03 2015

  Marie Forleo's mission is to help you realize your greatest potential and use your unique talents to change the world. She’s the creator of the award-winning show, MarieTV and has been featured on Forbes, Oprah Radio and The New York Times, among others.

  Episode

• Interview - UltraWellness with Mark Hyman

  Listen

  Sep 03 2015

  Mark Hyman, M.D. is a five-time New York Times bestselling author, family physician an international leader in the field of Functional Medicine.

  Episode

• Interview - Experience Life with Pilar Gerasimo

  Listen

  Sep 02 2015

  Pilar Gerasimo is the founding editor of Experience Life, an award-winning healthy-living magazine that reaches more than 2.8 million people nationwide.

  Episode

• PNTV - The Mindful Athlete by George T. Mumford

  Listen

  Sep 02 2015

  Who does Zen master Phil Jackson go to when he wants to get his players' minds right? George Mumford. Mumford has coached everyone from Michael Jordan to Kobe Bryant and gives us a great introduction to mindfulness way beyond sports. Big Ideas we explore include Kobe's 1,300 3-pointers (PER DAY), romancing your discomfort zone, stepping in btwn stimulus and response, and REALLY listening to yourself.

  Episode

• Interview - Do More Great Work with Michael Bungay Stanier

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  Sep 02 2015

  Michael Bungay Stanier is the Senior Partner of Box of Crayons and author of Do More Great Work. He’s also the curator of the Your Great Work MBA, a FREE ent*theos virtual conference featuring 25 extraordinary speakers sharing tactics and strategies to do more Great Work.

  Episode

• PNTV - The Procrastination Equation by Piers Steel

  Listen

  Sep 02 2015

  Did you know there’s an equation for Procrastination? Yep. Expectancy x Value / Impulsiveness x Delay = Motivation. Thank you, Piers Steel. In this great book, Piers (a leading researcher on the science of motivation/procrastination) walks us thru the power of that equation. Big Ideas we explore include: Mental Contrasting (and why it beats creative visualization), goal setting (3 scientific keys) and how to add a month of productivity to your year.

  Episode

• Micro Class - Dealing with Stress

  Listen

  Sep 02 2015

  Stressed? Heart racing, palm sweaty and all that jazz? Great! Know that how you interpret that stress response will dictate how it affects you. Choose, "I'm excited!" rather than "I'm freaked out!" :)

  Episode

• Micro Class - Make It Meaningful

  Listen

  Sep 02 2015

  Optimizing our lives always involves two things: 1. Knowing + 2. Doing. The Doing is the hard part. We need meaning that matters. Abstract meaning ("Long-term health") is weak and immediate gratification meaning ("It feels good NOW!") is where it's at!

  Episode

• PNTV - Solving the Procrastination Puzzle by Timothy A. Pychyl

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  Sep 02 2015

  EVERYBODY procrastinates. And this "concise guide" by Timothy Pychl, Ph.D.--one of the world's leading procrastination experts--helps us solve the procrastination puzzle. Big Ideas we explore include IF ... THEN (<-- huge!), Just getting started (vs. Just doing it), the horror of "It will just take a minute," why multitasking is a myth, and why it's best to be nice to yourself when you stumble.

  Episode

• PNTV - Show Your Work by Austin Kleon

  Listen

  Sep 02 2015

  This is Austin Kleon’s second masterful little book on optimizing creativity. The first? Steal Like an Artist. After learning how to get our creativity on, we’re ready to become the artist whose ideas *others* steal. Big Ideas include chain creating, micro sabbaticals, playing till the 9th inning, troll pooper scoopers, and the #1 way to get more followers.

  Episode

• Interview - Create Zen Habits with Leo Babauta

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  Sep 02 2015

  Leo Babauta created Zen Habits, a Top 25 blog (according to TIME magazine) with 260,000 subscribers, and the best-selling books Focus, The Power of Less, and Zen To Done.

  Episode

• Interview - Conscious Capitalism with John Mackey

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  Sep 02 2015

  John Mackey is the founder and Co-CEO of Whole Foods Market. He actively works to create a new business paradigm, addressing issues facing the natural and organic food industry, exploring the nature of human development and much more.

  Episode

• Interview - Crazy Sexy Awesome with Kris Carr

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  Sep 02 2015

  Kris Carr is a New York Times best selling author, speaker, health advocate and wellness coach. She is the author of Crazy Sexy Cancer Survivor, Crazy Sexy Diet, and Crazy Sexy Kitchen.

  Episode

• Interview - Be Happy, Damnit! with Karen Salmansohn

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  Sep 02 2015

  Karen Salmansohn a best selling author and book packager with over 1 million books sold – known for creating a new breed of books – “self help for people who would never be caught dead reading self help."

  Episode

• Interview - The Undefeated Mind with Alex Lickerman

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  Sep 02 2015

  How'd you like to have an undefeated mind while constructing an indestructible self? (I'll take 'em!) Alex Lickerman, MD shows us how--blending Western science with practical Eastern mysticism in his powerful book.

  Episode

• Interview - The Art of Mental Training with DC Gonzalez

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  Aug 21 2015

  DC Gonzalez is one of the world's leading peak performance/mental training experts. In this interview, we'll take a quick look at why mental training is so important.

  Episode

• Interview - One Spirit Medicine with Alberto Villoldo, Ph.D

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  Aug 21 2015

  Alberto Villoldo is a fascinating blend of medical anthropologist and practicing shaman—having explored, practiced and taught these ideas for decades. Alberto walks us the healing wisdom at the nexus of ancient shamanic wisdom and modern science.

  Episode

• Interview - Attainment with Troy Bassham

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  Aug 21 2015

  Troy Bassham is a 4 time National Champion and World Champion rifle shooter. He's also gold medalist Lanny Bashamm's son. Together they share extraordinary wisdom in their Mental Management® System.

  Episode

• Interview - With Winning in Mind with Lanny Bassham

  Listen

  Aug 20 2015

  Want to get your mind right? Lanny Bassham, an Olympic gold medalist, has been teaching the art of mental training/peak performance for decades and his book tells us just how to rock it.

  Episode

• Interview - Superhuman by Habit with Tynan

  Listen

  Aug 20 2015

  You want to be superhuman? Tynan tells us it's *all* about the habits. I agree. And his book is a genius little manifesto on how to rock it.

  Episode

• Interview - The Obstacle Is the Way with Ryan Holiday

  Listen

  Aug 20 2015

  Ryan Holiday is brilliant. So is this book. The ancient Stoics taught us how to not only accept challenges but to thrive on them. Ryan brings their wisdom to life with compelling stories of great peeps who have rocked it in the face of adversity.

  Episode

• Interview - Be Happy for No Reason with Marci Shimoff

  Listen

  Aug 20 2015

  Marci Shimoff is a celebrated transformational leader and a #1 New York Times bestselling author. In addition to authoring the worldwide bestsellers, Love for No Reason and Happy for No Reason, she is the coauthor of six of the top-selling titles in the Chicken Soup for the Soul series and a featured teacher in the international movie and book sensation The Secret.

  Episode

• Interview - Creativity on Demand with Michael Gelb

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  Aug 20 2015

  Michael J. Gelb is a pioneer in the fields of creative thinking, accelerated learning, and innovative leadership and author of the bestselling How To Think Like Leonardo da Vinci, Brain Power, and Creativity on Demand: How to Ignite and Sustain the Fire of Genius.

  Episode

• Interview - Become a Warrior + Get Fearless with Steve Chandler

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  Aug 20 2015

  Steve Chandler's MindShift frees people from unnecessary pessimism and puts them back in touch with the source of their enthusiasm for work and life. He is the author of over 30 books, including Time Warrior and Wealth Warrior.

  Episode

• Interview - Positive Psychology 101 with Tal Ben-Shahar

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  Aug 20 2015

  Tal Ben-Shahar is an author and lecturer, teaching at the Interdisciplinary Center, Herzliya. He taught the largest course at Harvard on "Positive Psychology" and the third largest on "The Psychology of Leadership"—with a total of over 1,400 students.

  Episode

• Interview - Be Well with Frank Lipman

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  Aug 19 2015

  Frank Lipman is the founder and director of the Eleven Eleven Wellness Center in New York City, where his personal blend of Western and many other medicines, what he calls Good Medicine, has helped thousands of people recover their energy and zest for life.

  Episode

• Interview - The Science of Succes with Dr. Heidi Grant Halvorson

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  Aug 19 2015

  Dr. Heidi Grant Halvorson is a motivational psychologist, speaker, author of SUCCEED: How We Can Reach Our Goals, blogger for Huff Post, Harvard Business Review, Fast Company, SmartBrief, and Psychology Today.

  Episode

• Interview - The Scientific Hows and Myths of Happiness with Sonja Lyubomirsky

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  Aug 19 2015

  Sonja Lyubomirsky is a professor in the Department of Psychology at the University of California, Riverside and author of The How of Happiness, a book of strategies backed by scientific research that can be used to increase happiness.

  Episode

• Interview - Buddha's Brain with Rick Hanson

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  Aug 19 2015

  Rick Hanson, Ph.D., is a neuropsychologist and author of Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom. He is an authority on self-directed neuroplasticity.

  Episode

• Interview - Enough Already with Alan Cohen

  Listen

  Aug 19 2015

  Alan Cohen, M.A., is the author of 24 popular inspirational books including The Dragon Doesn't Live Here Anymore and Why Your Life Sucks. He brings a warm blend of wisdom, intimacy, humor, and vision to the path of personal, professional, and spiritual growth.

  Episode

• Interview - Eat to Live with Joel Fuhrman

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  Aug 19 2015

  Joel Fuhrman, M.D., is a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods. He is the author of Eat to Live and Super Immunity.

  Episode

• Interview - Getting Things Done with David Allen

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  Aug 19 2015

  David Allen is widely recognized as the world’s leading expert on personal and organizational productivity. He is the engineer of GTD, the ground-breaking Getting Things Done methodology that has shown millions how to transform a fast-paced, overwhelming, overcommitted life into one that is balanced, integrated, relaxed, and has more successful outcomes.

  Episode

• Micro Class - Train Your Mind

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  Aug 18 2015

  We've all heard that championship athletic performance is 90% mental. But that applies to EVERYTHING in our lives. Here are three ways to train your mind.

  Episode

• Micro Class - Training Elephants

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  Aug 18 2015

  An untrained elephant grabs bananas and coconuts as it cruises thru the market. Your untrained mind does the same thing. The trick? Pick up a stick!

  Episode

• Micro Class - Relationships101 Know Your #1s

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  Aug 18 2015

  You want a great relationship? Fantastic. Start by dialing in your relationship with yourself! Know your #1s. And, support your Love by knowing *their* #1s.

  Episode

• Micro Class - Today's the Day!

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  Aug 18 2015

  Imagine someone following you tomorrow and keeping notes on EVERY single moment of your day--from the moment you wake up to the moment you go to sleep. And they document it all to share with the world. Change anything?

  Episode

• Micro Class - Let's Not Be Mediocre

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  Aug 18 2015

  Did you know the word mediocre comes from the Latin words medius ("middle") + ocrus ("rugged mountatin")? It literally means to settle halfway up a rugged mountain. Let's not do that. Let's embrace excellence and summit the peak of our potential!

  Episode

• Micro Class - Romancing Your Discomfort Zone

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  Aug 18 2015

  There's a gap between your comfort zone and your discomfort zone. That's where we're able to get our incremental improvement on. Let's play there. Stretch don't snap!

  Episode

• Micro Class - Intention + Diligence + 1,300 3 Pointers

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  Aug 18 2015

  What do you want? Are you willing to pay the price? Fantastic. That's the ticket. (And, if you're feelin' it, go make 1,300 three-pointers every day like Kobe.)

  Episode

• Micro Class - The Tortoise vs. The Hare vs. Smokey

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  Aug 18 2015

  We all know the slow and steady tortoise beats the bunny that burns himself out. But what if there was a creatture that combined both speed AND endurance. Meet your new friend Smokey!

  Episode

• Micro Class - Are You a Poser

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  Aug 18 2015

  Did you know that you can strike a power pose and boost your testosterone by 20% in 2 minutes? While dropping your cortisol 20%? Nuts, eh? Yet it's true. Weak poses = the opposite: 10% reduction in testosterone + 15% increase in cortisol. Wow.

  Episode

• Micro Class - Silencing Mr. M

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  Aug 18 2015

  He's tiny. Almost invisible. But he has a HUGE mouth and he's constantly telling you why you can't win. That's Mr. Mediocrity. We need to silence him.

  Episode

• Micro Class - The Pain Paradox

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  Aug 18 2015

  The Pain Paradox: Only doing the easy stuff today makes it more difficult later. Paradoxically, doing the hard stuff now makes things easier in the future. Think cows vs. buffalo! :)

  Episode

• Micro Class - Anxiety, Boredom and Getting into Flow

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  Aug 18 2015

  Feeling anxious or bored? Here's a quick look at how you can get into flow!

  Episode

• PNTV - Steal Like an Artist by Austin Kleon

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  Aug 17 2015

  This is a great little book packed with gems on the creative process we can apply to both our work AND our lives. As per the sub-title, Austin gives us  “10 Things Nobody Told You About Being Creative.” Big Ideas we explore include the need to start copying, the importance of taking care of ourselves and establishing a routine as we set creative constraints and amassing a body of work as we consistently show up.

  Episode

• PNTV - A Mind For Numbers by Barbara Oakley

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  Aug 17 2015

  Although, as per the sub-title, the book is ostensibly about “How to Excel at Math and Science (Even If You Flunked Algebra),” it’s really about excelling at learning and at LIFE! Barbara Oakley is an award winning engineering teacher who used to struggle mightily with math and science. She walks us through the latest research in neuroscience and learning as she shares fascinating biographical sketches of scientific + mathematical luminaries along with wisdom from other world-class teachers. Great stuff....more

  Episode

• PNTV - The Paleo Manifesto by John Durant

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  Aug 17 2015

  If you’re looking for a smart, grounded, funny and well-written introduction to the Paleo movement, this is the perfect place to start. Big Ideas we explore include the five ages of our origins (Animal + Paleolithic + Agricultural + Industrial + Information), poisons vs. fountains of youth, the importance of meaning (and how to dial it in) and alarm clocks for bed time.

  Episode

• PNTV - No Limits by Michael Phelps & Alan Abrahamson

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  Aug 17 2015

  Michael Phelps is the most decorated Olympian in history and arguably the greatest athlete ever. This book is a quick look at 8 virtues that led to his 8 gold medals in '08. Big Ideas we explore include how to train your mind, going all in, knowing what's important now (aka W.I.N.), and not confusing "can't" vs. "won't."

  Episode

• PNTV - The Great Work of Your Life by Stephen Cope

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  Aug 17 2015

  Stephen Cope is the director of the Kripalu Institute for Extraordinary Living—the largest yoga research institute in the Western world. In this great book, Stephen brings the Bhagavad Gita to life and helps us apply this ancient wisdom to our modern lives. Big Ideas include the four keys to living your dharma, creating the right conditions, dealing with difficulties, training elephants, and reducing yourself to zero!

  Episode

• PNTV - The Art of Taking Action by Gregg Krech

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  Aug 17 2015

  Greg Krech is one of the world’s leading teachers of Japanese psychology. This book integrates three core facets of the work he has done for the last 25+ years: Morita Therapy + kaizen + Naikan. Big Ideas we explore include understanding what is within our control and what is not (hint: thoughts and feelings are not; behaviors are), how to create momentum in your life and the importance of constant incremental improvement.

  Episode

• PNTV - How to Be an Imperfectionist by Stephen Guise

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  Aug 17 2015

  You ever struggle with perfectionism? If so, it’s time to learn how to be an imperfectionist! Stephen Guise (author of Mini Habits), shows us the way. Big Ideas include being a poser, living within floors and ceilings, thinking vs. doing, pulling the lever, and cultivating result apathy.

  Episode

• PNTV - The Achievement Habit by Bernard Roth

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  Aug 17 2015

  Bernard Roth has been a Professor of Engineering at Stanford for over FIFTY (!!) years. A pioneer in the field of robotics, Bernie is one of the founders of the famed d.school at Stanford. In this great book, he brings the concepts of design thinking to life in the context of our most important design project: designing our optimal lives. Big Ideas we explore include the 5 elements of design thinking, doing vs. trying, ignoring odds, and being the cause.

  Episode

• PNTV - I Can if I Want To by Arnold Lazarusand Allen Fay

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  Aug 17 2015

  This is a fantastic, old school psychology classic. Written in 1975, Albert Ellis (see Notes on A Guide to Rational Living) says it’s “One of the best self help books ever written.” Lazarus and Fay walk us through 20 of the most common mistakes that can ruin our lives and, of course, how to correct them. Big Ideas include myths about change, the 2 things we need to do to change, and optimizing our locus of control.

  Episode

• PNTV - Die Empty by Todd Henry

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  Aug 17 2015

  How do you want to die? With a calm serenity knowing you gave your best or with deep regret that you never took the risks and cultivated the discipline to show up with urgency and diligence each day to create a life of deep meaning? The answer is obvious. Big Ideas we explore on how to die empty include optimism vs. wishing, the root of mediocrity, the 3 S’s of goal setting and dealing with The Lag.

  Episode

• PNTV - What to Say When You Talk to Yourself by Shad Helmstetter, Ph.D.

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  Aug 17 2015

  What do you say when you talk to yourself? Is it empowering? Or not so much? Shad Helmstetter tells us nothing matters quite as much as that. Big Ideas include why and how we need to upgrade our programming, the 5 levels of Self-Talk, and conquering our greatest challenge.

  Episode

• PNTV - The 10X Rule by Grant Cardone

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  Aug 17 2015

  Ready to 10X your thinking and your action? Fantastic. Grant Cardone is your man. In this high intensity, LET'S DO THIS! book you'll get fired up to go out and crush it. Big Ideas we explore include how to create goals, why MASSIVE ACTION is so important, how to starve fear, why obsession is a gift not a disease and how Smokey would smoke the tortoise and the hare.

  Episode

• PNTV - Mini Habits by Stephen Guise

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  Aug 17 2015

  How’s your habit-building process working for you? If you’ve stalled a few (hundred?) times, Stephen Guise tells us that Mini Habits might be just the thing you’re looking for! In the Note we look at what a Mini Habit is and how to go about rockin’ it exploring Big Ideas like making habits stupid small (aka “too small to fail”), embracing Newton’s 1st law, and being aware of ego depletion as you create your chain!

  Episode

• PNTV - No Sweat by Michelle Segar, PhD

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  Aug 17 2015

  Dr. Michelle Segar is the world’s leading authority on what motivates people to choose and maintain healthy behaviors. As you’d imagine, Dr. Segar has some *really* powerful ideas on, as the sub-title suggests, “How the simple science of motivation can bring you a lifetime of fitness.” Big Ideas we explore include the importance of meaning, moving exercise from a chore to a gift and embracing a learning mindset.

  Episode

• PNTV - Why We Get Fat by Gary Taubes

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  Aug 17 2015

  Why do we get fat? It’s a surprisingly simple question that surprisingly few nutrition experts answer with attention to scientific rigor. Enter: Gary Taubes, a brilliant, award-winning science journalist. In this Note we’ll explore some Big Ideas on the importance of the hormone insulin, why carbs are kinda like cigarettes and the Stanford A TO Z Study that showed low-carb diets outperforming others.

  Episode

• PNTV - Toughness Training for Life by James E. Loehr

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  Aug 17 2015

  Toughness. Jim Loehr tells us that cultivating our toughness is the essence of creating healthier, happier and more productive lives. And, in this great, old-school book (written in 1993), he shows us how to go about doing that. Big Ideas we explore in the Note include how toughening happens (key: adaptive stress!!), the importance of training recovery, ultradian rhythms and emotional phones ringing.

  Episode

• PNTV - One Spirit Medicine by Alberto Villoldo, Ph.D

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  Aug 17 2015

  Alberto Villoldo is a fascinating blend of medical anthropologist and practicing shaman—having explored, practiced and taught these ideas for decades. Alberto walks us the healing wisdom at the nexus of ancient shamanic wisdom and modern science. Big Ideas include how (and why!) to optimize our gut-brain, removing two of the most toxic things in our diet, adding superfoods and detoxing from news and TV while cultivating stillness.

  Episode

• PNTV - Procrastinate on Purpose by Rory Vaden

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  Aug 17 2015

  Rory Vaden tells us we can choose one of three options: 1. We can manage our time. 2. We can prioritize our time. 3. We can multiply our time. The most successful among us learn how to MULTIPLY their time and that’s what this book is all about. Big Ideas explored include the 5 Permissions (Eliminate + Automate + Delegate + Procrastinate + Concentrate) with a focus on the most important: Eliminate!!

  Episode

• PNTV - The Upside of Stress by Kelly McGonigal

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  Aug 17 2015

  If you’ve ever had stress in your life (hah!) and wondered how to deal with it more optimally, I think you’ll love this. McGonigal tells us that how we THINK about stress plays a huge role in its affect on us and walks us thru the science behind it. Rather than try to get rid of stress (good luck with that!), we’re much better off shifting our mindsets to embrace and use the stress wisely!

  Episode

• PNTV - Go Wild by John Ratey and Richard Manning

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  Aug 17 2015

  Ready to go wild?! John Ratey, MD, and Richard Manning are here to give us the guidebook on how to make that happen! In the Note, we explore Big Ideas ranging from wild nutrition to getting out of bad moods, getting adequate sleep and pulling levers that will change our lives!

  Episode

• PNTV - Take the Stairs by Rory Vaden

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  Aug 17 2015

  When you appraoch a set of stairs and an escalator what do you do? If you're like 95% of the world, you hop on the escalator but Rory Vaden tells us if we want true success in our lives we need to quit looking for shortcuts and Take the Stairs! In the Note we'll look at how to quit being a Should-head, embrace the Pain Paradox and get our Visioneering on.

  Episode

• PNTV - Do the Work by Steven Pressfield

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  Aug 17 2015

  Steven Pressfield created a trilogy on mastering the creative process and winning our battle with Resistance. The War of Art kicked it off, this is the second installment with the final Turning Pro. In the book, Pressfield walks us thru a specific project and shows us how to deal with Resistance at each stage. Big Ideas we explore incude starting before you're ready, keep working (!), and SHIP!!

  Episode

• PNTV - The Slight Edge by Jeff Olson

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  Aug 17 2015

  Jeff Olson is a down-to-earth, super practical (and successful) guy who believes in the power of turning simple disciplines into massive success. He calls that power “The Slight Edge.” In the Note, we’ll explore Big Ideas ranging from the anti-quantum leap and making course corrections to the habits of a slight edge master and how to create optimal plans.

  Episode

• PNTV - The New Toughness Training for Sports by Dr. Jim Loehr

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  Aug 17 2015

  Jim Loehr is one of the world’s leading sports psychologists and peak performance experts. In this great book, he tells us how all champions are able to access their Ideal Performance States, why we want to lean into challenges, how to make waves throughout out day and the first rule of toughness.

  Episode

• PNTV - Making Life a Masterpiece by Orison Swett Marden

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  Aug 17 2015

  Orison Swett Marden is a brilliant old-school writer who mixed a passionate optimism in our potential with an equally passionate commitment to integrity, grit, perseverance and all things good. I like him. In this book he shows us how to make our life a masterpiece by becoming the captain of our own ships, doing first-class work, and finding an hour a day to optimize as we achieving true success.

  Episode

• PNTV - Fear by Thich Nhat Hanh

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  Aug 17 2015

  A Vietnamese Buddhist Zen master, Thich Nhat Hanh is, essentially, a living saint. In this great little book, Nhat Hanh delivers his essential wisdom on how to navigate the storms of life with more grace and poise as we cultivate fearlessness/nonfear. Big Ideas range from breathing in the moment, reflecting on interbeingness (= huge), and enhancing our energy of mindfulness and concentration.

  Episode

• PNTV - Brain Maker by David Perlmutter, MD

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  Aug 17 2015

  Ready to get your brain right? Start with your gut! In this compelling book, Dr. David Perlmutter walks us through the leading-edge science on how to dial in our microbiome to optimize our brain + overall well-being. In the Note, we explore Big Ideas ranging from the power of probiotics and your second brain to the importnace of focusing on root causes rather than just symptoms along with the 6 keys to feeding your microbes.

  Episode

• PNTV - Grain Brain by David Perlmutter

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  Aug 17 2015

  David Perlmutter, MD combines his deep knowledge in neuroscience + nutrition in this hard-hitting, scientifically rigorous look at how, in short, grains are destroying our brains. Dementia. ADHD. Epilepsy. Anxiety. Chronic headaches. Depression. They all have their roots in neurological dysfunction and they are all impacted by our nutrition. In the Note we take a look at some powerful Big Ideas to optimize.

  Episode

• PNTV - The Happiness of Pursuit by Chris Guillebeau

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  Aug 17 2015

  Chris Guillebeau is a brilliant guy and brilliant writer. He's also traveled to every.single.country in the world. (That's 193 for those counting.) In this great book we take a look at what it means to create an awesome Quest. The why's and how's and all that. What's your Quest? Ready to rock it?

  Episode

• PNTV - The Power of Mindful Learning by Ellen Langer

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  Aug 17 2015

  Ready to apply mindfulness to learning and teaching? That's what this book is all about as Ellen Langer challenges seven pervasive myths related to learning. In the Note we explore Ideas ranging from reframing, ever-present gratification and creating options to mindful presentations and celebrating confusion.

  Episode

• PNTV - Mindfulness by Ellen Langer

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  Aug 17 2015

  Ellen Langer is one of the world's leading researchers studying the science of well-being. This book was was published over 25 years ago—before the concept of “mindfulness” went mainstream. Ellen takes a Western scientific orientation to mindfulness (vis-a-vis an Eastern mystical) as she challenges us to overcome our mindless patterns, let go of false limits, focus on the process and notice all the wonders present in our lives.

  Episode

• PNTV - Courageous Dreaming by Alberto Villoldo

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  Aug 17 2015

  Alberto Villoldo is a shaman and medical anthropologist who has studied the spiritual practices of the Amazon and the Andes for over 25 years. In this book, we tap into their wisdom on how to shamans dream the world into being. Big Ideas include choosing between casting yourself as a victim or a hero, letting go of perfection, cultivating mindfulness and being ready to die at any moment.

  Episode

• PNTV - Counterclockwise by Ellen Langer

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  Aug 17 2015

  Ellen Langer is a professor of psychology at Harvard and one of the world's leading reseachers who has been exploring what she calls the "psychology of possibility" for over three decades. This book is packed with amazing research stories and wisdom to bring more mindfulness to our lives and tap into our latent potential.

  Episode

• PNTV - Choose the Life You Want by Tal Ben-Shahar

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  Aug 17 2015

  Tal Ben-Shahar is one of the most popular professors in Harvard’s history and does a great job of integrating the rigor of the science of happiness with the fun of self-help. Drawing on the latest psychological research, this book walks us through 101 choices we make throughout our lives. Big Ideas include finding happiness boosters, joining the failure hall of fame, focusing on your strengths and cocreating your reality.

  Episode

• PNTV - Lead the Field by Earl Nightingale

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  Aug 16 2015

  Do you want to lead the field? Earl Nightingale is our guide in this old-school guide to rockin' it. Big Ideas include seeing the acres of diamonds in our own backyards, being able to immediately articulate our goal in a single sentence, seeing that if we want more we need to serve more and knowing that TODAY is the day to show up and shine!

  Episode

• PNTV - Courage Under Fire by James Stockdale

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  Aug 16 2015

  James Stockdale spent 7 1/2 years as the highest ranking prisoner of war during the Vietnam War. 4 years in solitary confinement. 2 in leg irons. This book is about how he endured all of that with the wisdom of Stoic philosopher Epictetus in mind. In the Note, we explore the key tenets of Stoicism, the Stockdale Paradox, playing your role well and mastering your emotions.

  Episode

• PNTV - Finding Your Zone by Dr. Michael Lardon

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  Aug 16 2015

  Would you like to find the Zone more often? Well, yah! Leading sports psychologist Michael Lardon, M.D. shows us how. 10 core lessons. In the Note, we'll look at why you want to have two scorecards, the importance of activation energy (451 degrees, please!!) and how to keep your confidence dialed in.

  Episode

• PNTV - Silence by Thich Nhat Hanh

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  Aug 16 2015

  Thich Nhat Hanh is a Vietnamese Buddhist Zen master and one of the world's leading spiritual teachers. In this great book he teaches us how to access the power of quiet in a noisy world. Big Ideas include bringing awareness to the "Four Nutriments" we consume, tuning in to the right radio station in our minds and creating an island of self.

  Episode

• PNTV - How to Fail at Almost Everything and Still Win Big by Scott Adams

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  Aug 16 2015

  What does Scott Adams have to teach us about success? A lot. And this hilarious book is packed with wisdom. Learn why goals are for losers (and systems are for super-crushers), how to move from merely wishing for success to DECIDING you will be successful and other helpful tips on how to program your moist robot for optimal performance. Um. Yah.

  Episode

• PNTV - Resilience by Eric Greiten

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  Aug 16 2015

  Resilience. As Eric Greitens tells us, it's not so much about bouncing back as it is about moving through. And this former Navy SEAL, Rhodes Scholar, boxing champion and humanitarian who's been recognized as one of the greatest leaders in the world, knows a ton about how to cultivate it by embracing failure, forging our purpose and living with virtue.

  Episode

• PNTV - The Heart and the Fist by Eric Greitens

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  Aug 16 2015

  Eric Greitens is pretty much a superhero. Part humanitarian and part warrior, he's an integrated man committed to serving profoundly. In this book, he shows us how to combine strength and compassion, find our purpose through service and cultivate practical wisdom

  Episode

• PNTV - You Are the Placebo by Dr. Joe Dispenza

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  Aug 16 2015

  The Placebo effect is a pretty nutty phenomenon. Merely the *belief* that a pill (or surgery) will benefit you can lead to those results--even without the actual pill. In this great (!) book, Dr. Joe Dispenza tells us we can harness that power and shows us how. In the Note we'll have fun looking at how to become the new you as you cross the river of change and become an epigenetic engineer.

  Episode

• PNTV - The Essence of Success by Earl Nightingale

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  Aug 16 2015

  This is basically Earl Nightingale's greatest hits album, er, book. The editors of the book combed through over 700 (!!) hours of Earl's audio programs and pulled out the things he came back to again and again. The book is packed with wisdom. In the Note, we explore how to deal with your worries, the importance of active patience, and finding our second wind as we go from being a rowboat to an ocean liner.

  Episode

• PNTV - The Inner Game of Tennis by W. Timothy Gallwey

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  Aug 16 2015

  Originally published in 1974, this book is, as the sub-title suggests, the classic guide to the mental side of peak performance and transcends tennis/sports. If we want to win the game of life, we've gotta start by winning the inner game. In the Note, we'll take a quick look at how to do that, learning about Self 1 + Self 2 (and how to help them get along), quieting our mind and asking for qualities we aspire to have.

  Episode

• PNTV - Spartan Up! by Joe De Sena

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  Aug 16 2015

  Spartan Up!! Want a swift kick in the optimizing butt?! This is the book for you. It truly is "a take-no-prisoners guide to overcoming obstacles and achieving performance" delivered with enthusiasm by Joe De Sena--the renowned endurance/adventure racer who created Spartan Race. We'll look at what's impossible vs. just really hard, how to pass the cookie test as we develop grit and learn how to get to the next telephone pole in the race of life.

  Episode

• PNTV - Perfectly Yourself by Matthew Kelly

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  Aug 16 2015

  How'd you like to be perfectly yourself? In this great book, Matthew Kelly shows us how to become the-best-possible-version-of-yourself by doing the next right thing, making virtue our goal, building discipline, simplifying and finding ways to serve!

  Episode

• PNTV - The Power of Concentration by Theron Q. Dumant

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  Aug 16 2015

  Concentration. As we know, the sun's rays do not burn until brought to a focus. This is an old school manual on how to cultivate our strength of mind to set our lives on fire. In the Note, we'll look at some Big Ideas to cultivate our concentration, sticktoitiveness and make every moment a part of our practice.

  Episode

• PNTV - A Better Way to Live by Og Mandino

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  Aug 16 2015

  Og Mandino was the most popular inspirational author of his era. Before that he was a 35-year-old drunken derelict! In this book, he tells us how he found "a better way to live" and shares his 17 Rules to Live By so we can rock it as well. We'll start by building foundations below our air-castles, counting our blessings, going the extra mile and learning from Lady Liberty's Hair-do.

  Episode

• PNTV - The Message of a Master by John McDonald

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  Aug 16 2015

  This little book features a mysterious master who teaches his secrets to living in harmony with Universal Law. I love stories like this. It’s a super quick-reading, invigorating little tale. In the Note we'll have fun exploring how to clean up our mental house, the importance of focusing on our ONE thing and keeping Mr. Mo on our side!

  Episode

• PNTV - The Five Major Pieces to the Life Puzzle by Jim Rohn

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  Aug 16 2015

  Jim Rohn influenced a generation of self-help gurus and this book lays out his "five major keys for the life puzzle." We'll take a quick look at your life philosophy, what you're doing with the 86,400 ticks each day, how to finish before you start as you design your ideal life and other such goodness.

  Episode

• PNTV - The Rhythm of Life by Matthew Kelly

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  Aug 16 2015

  The-best-version-of-yourself. That's what Matthew Kelly is committed to helping us become and that's what this book is all about. In the Note, we have fun getting in tune with the Rhythms of Life as we explore the fact that everything is a choice, look at what we want to give our WHOLE life to and discover the mojo of great questions.

  Episode

• PNTV - The Greatest Salesman in the World by Og Mandino

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  Aug 16 2015

  Would you like to be the greatest version of you? Og Mandino's classic can help with that. The best selling book on sales ever written is really a fun fable about how to achieve success in any/ever domain. In the Note, we unroll the "10 ancient scrolls" of wisdom to discover that obstacles are our friends, good habits are essential and other such goodness.

  Episode

• PNTV - The Strangest Secret by Earl Nightingale

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  Aug 16 2015

  Want to know the strangest secret? Here it is: “We become what we think about.” That's it! Thank you, Earl Nightingale (and all other gret teachers who echo this wisdom!). In the Note we'll unpack Big Ideas from this uber-classic recording and learn how to optimize our thinking so we can actualize our potential.

  Episode

• PNTV - 10 Minute Toughness by Jason Selk

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  Aug 16 2015

  Mental Toughness. If we want to optimize our lives and actualize our potentials, we MUST get our minds strong! This book is a *great* look at how to go about doing that. It’s a quick-reading, engaging look at Jason Selk’s practical, 10-minute plan to mental toughness. Big Ideas range from learning how to control our arousal state, replace negative thoughts, being solution focused and the #1 rule for crushing it.

  Episode

• PNTV - The Big Picture by Tony Horton

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  Aug 16 2015

  Tony Horton. If you've done P90X then you both LOVE him and you hate him (for kicking your butt!). Hah! Tony brings the same energy and laughs to this great book featuring his 11 Laws for rockin' it. In the Note, we'll have fun looking at the voices in his head, where he came up with his classic "Do your best and forget the rest!" and other goodness!

  Episode

• PNTV - Improv Wisdom by Patricia Ryan Madson

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  Aug 16 2015

  This is one of Steven Pressfield's favorite books. When I heard that, I immediately got it. Brilliant. Patricia Ryan Madson is Emerita of Stanford University where she taught for three decades in the Drama Department. We'll have fun looking at her 13 maxims for improv living from this quick-reading, fun, smart, practical book.

  Episode

• PNTV - The Obstacle Is the Way by Ryan Holiday

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  Aug 16 2015

  Ryan Holiday is brilliant. So is this book. The ancient Stoics taught us how to not only accept challenges but to thrive on them. Ryan brings their wisdom to life with compelling stories of great peeps who have rocked it in the face of adversity. In the Note we'll take a quick look at the three keys to making obstacles work for us: Perception + Action + Will.

  Episode

• PNTV - Nonviolent Communication by Marshall B. Rosenberg

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  Aug 16 2015

  Nonviolent Communication has sold over 1,000,000 copies. Why? It works. There are four key components to NVC: Observations + Feelings + Needs + Requests. In this Note, we'll take a quick look at each of them along with some other Big Ideas to communicate more compassionately.

  Episode

• PNTV - Play by Stuart Brown, MD

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  Aug 16 2015

  Play! Stuart Brown, one of the world's leading play researchers, tells us that it's more important than you may think. We'll take a quick look at why it's so important, why you don't want to be a sea squirt and how to make your life one big sand box while infusing more joy into your life.

  Episode

• PNTV - The ONE Thing by Gary Keller & Jay Papasan

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  Aug 16 2015

  The ONE Thing. What's yours? Gary Keller (his Keller-Williams real estate is THE largest real estate company in the world--I bet that was a ONE Thing goal at some point!) shares his wisdom in this BRILLIANT book. We'll have fun exploring a few of my favorite Big Ideas: dominoes + extreme Pareto and other goodness.

  Episode

• PNTV - He Can Who Thinks He Can by Orison Swett Marden

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  Aug 16 2015

  Do you think you can or do you think you can't? As Henry Ford told us, either way you're right. Orison Swett Marden (who created Success magazine) walks us thru some old-school no-nonsense mojo in this great little book. In the Note, we'll look at the power of being a functional dreamer and bringing ourselves to a 212 degree boil!

  Episode

• PNTV - An Undefeated Mind with Alex Lickerman, MD

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  Aug 16 2015

  How'd you like to have an undefeated mind while constructing an indestructible self? (I'll take 'em!) Alex Lickerman, MD shows us how--blending Western science with practical Eastern mysticism in this powerful book. In the Note, we'll explore how to find your mission and turn poison into medicine.

  Episode

• PNTV - The Miracle Morning by Hal Elrod

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  Aug 16 2015

  Want to wake up every morning like it's Christmas? (Or otherwise fired up if xmas isn't your thing?) Well, it's time to make your mornings miraculous and Hal Elrod shows us how with his Life S.A.V.E.R.S. Do more before 8am than you thought possible and crush it day in and day out.

  Episode

• PNTV - Win Forever by Pete Carroll

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  Aug 16 2015

  Pete Carroll is the Super Bowl-winning coach of the Seattle Seahawks. His Win Forever philosophy was inspired by an awesome hybrid of Abraham Maslow, John Wooden and his own commitment to always competing while having a whole lotta fun. In the Note, we'll check out a few of my favorite Ideas to help us Win Forever in all facets of our lives.

  Episode

• PNTV - Attainment by Troy Bassham

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  Aug 16 2015

  Troy Bassham is a 4 time National Champion and World Champion rifle shooter. He's also gold medalist Lanny Bashamm's son. Together they share extraordinary wisdom in their Mental Management® System. This book is fantastic. In the Note, we take a quick look at the 12 elements of elite performance.

  Episode

• PNTV - On Writing by Stephen King

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  Aug 15 2015

  Stephen King has written over 50 books. ALL of them (that would be every.single.one) have been international best-sellers. (Wow.) It’s fair to say he knows a thing or two (or 350 million) about writing.  He shares that wisdom in this book and we'll take a quick look at a handful of my favorite Big Ideas in this Note.

  Episode

• PNTV - An Iron Will by Orison Swett Marden

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  Aug 15 2015

  This is a tiny little book PACKED with wisdom. Written in a classic, hard-hitting, early 20th century old- school-cool style, it reminds me of a cross between Samuel Smiles’ Self-Help and James Allen’s As a Man Thinketh. In fact, the title “As a Man Willeth” would fit quite nicely. We'll unpack some goodness in the Note.

  Episode

• PNTV - Your Life Is Your Message by Eknath Easwaran

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  Aug 15 2015

  Eknath Easwaran is one of my favorite teachers and one of the most beloved spiritual teachers of the 20th century. He walked with Gandhi in his native India and shows us to be the change while making our life our message. We'll explore how to change the gears of our thinking, detox from mas media and engage in practical idealism.

  Episode

• PNTV - Turning Pro by Steven Pressfield

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  Aug 15 2015

  Turning Pro. Steven Pressfield tells us that's how we win The War of Art against our nemesis Resistance. Brilliant stuff. In this Note, we'll take a quick look at Shadow Callings (w/a look at mine!), the blissful hell of Epiphanies and more goodness on how to officially turn pro.

  Episode

• PNTV - With Winning in Mind by Lanny Bassham

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  Aug 15 2015

  This is a SHOCKINGLY good book. Want to get your mind right? Lanny Bassham, an Olympic gold medalist, has been teaching the art of mental training/peak performance for decades and this book tells us just how to rock it. In the Note, we'll look at the importance of making the process primary and other fundamentals of mental mastery.

  Episode

• PNTV - The Art of Mental Training by DC Gonzalez

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  Aug 15 2015

  DC Gonzalez is one of the world's leading peak performance/mental training experts and this quick-reading manifesot on the art of mental training is fantastic. In the Note, we'll take a quick look at why mental training is so improtant, the critical three (breathing + relaxation + imagineering) and the most important lesson of all.

  Episode

• PNTV - Self-Compassion by Kristin Neff

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  Aug 15 2015

  Kristin Neff established self-compassion as a field of study almost a decade ago—bringing the Buddhist practice of self-compassion into her labs so the benefits could be empirically validated. In this Note, we explore the three core elements of self-compassion (self-kindness + common humanity + mindfulness) and why it's so important for us to cultivate!

  Episode

• PNTV - Mind Gym by Gary Mack

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  Aug 15 2015

  We go to the gym to work out our bodies. But what about our minds? We need a mind gym!! This is one of the top books on mental training. Focused on athletes but we're all athletes in the bigger game of life. In this Note, we'll hit the mind gym hard--learning how to move beyond our perceived limits, manage pressure, build confidence and show up consistently.

  Episode

• PNTV - Mindsight by Dan Siegel, M.D

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  Aug 15 2015

  Mindsight. It's the seventh sense you didn't know you had! Can you pay attention to the inner workings of your own mind? That's what Dr. Dan Siegel, one of the world's leading neuroscientists + psychotherapists, helps us do in this phenomenal book. We'll explore Big Ideas ranging from the basics of brain hygiene to the power of integration and how to live with more flexibility and coherence as we leverage the best of modern neuroscience.

  Episode

• PNTV - Enough Already by Alan Cohen

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  Aug 15 2015

  How'd you like to tap into the power of radical contentment? (Sign me up!) Alan Cohen shows us the way to as he teaches us how to quit being a hardaholic and/or a precrastinator as we embrace the three facts of life and eliminate the terrorists from our minds. Enough already. It's a wonderful place to be.

  Episode

• PNTV - Getting Things Done by David Allen

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  Aug 15 2015

  Getting Things Done. This is like the Bible of personal productivity. And David Allen is our wise sage, walking us thru the powerful systems to help us master the art of stress-free productivity. In the Note, we'll explore how to clear our heads (mind like water!), play the 2-minute game, get our inbox to zero and envision + plan for wil success.

  Episode

• PNTV - Unbeatable Mind by Mark Divine

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  Aug 15 2015

  I'm convinced Mark Divine is a superhero. Seriously. And in Unbeatable Mind, the former Navy SEAL gives us the handbook on mental toughness. In the Note, we'll look at the keys to cultivating our confidence, the importance of cultivating our concentration, learning how to control our breathing and other goodness that will make you unbeatable.

  Episode

• PNTV - The Compound Effect by Darren Hardy

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  Aug 15 2015

  Darren Hardy is the Publisher of SUCCESS magazine and knows a thing or 1,000 about success. It's all boiled down into this little manifesto on The Compound Effect. The equation? Small, Smart Choices + Consistency + Time = RADICAL DIFFERENCE. In the Note, we'll check out the power of compounding and how to welcome Mr. Mo to the party and create your greatest life.

  Episode

• PNTV - The Practicing Mind by Thomas M. Sterner

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  Aug 15 2015

  The Practicing Mind. It’s the key to true inner peace and contentment. In a world that conditions us to obsess about goals and outcomes, it’s easy to miss the importance of the process. The PRACTICE. Thomas Sterner brilliantly (!) helps us bring discipline and focus into our lives to experience the presence and joy that comes as a result. (Bonus: We also create a frictionless path to our goals as well!)

  Episode

• PNTV - Creativity on Demand by Michael Gelb

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  Aug 15 2015

  Would you like to ignite and sustain the fire of genius? Well, Michael Gelb's your guy, then. Gelb is one of the world's leading thinkers + teachers on applied genius creativity. He wrote the life-changing book, "How to Think Like Leonardo da Vinci" and is back with more goodness in this gem. Specifically, he teaches us how to cultivate our creative mindset + creative mojo via tapping into universal life force, or qi = good stuff!

  Episode

• PNTV - Daring Greatly by Brené Brown

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  Aug 15 2015

  Teddy Roosevelt told us that it's not the critic who counts. It's all about the individual who is actually in the arena--whose face is marred by dust and sweat and blood... Who dares greatly. Brene Brown takes that spirit and runs with it--showing us how we can only dare greatly when we are willing to live Wholeheartedly, embracing our vulnerability as we cultivate our courage, compassion and connection.

  Episode

• PNTV - Introvert Power by Laurie Helgoe, PhD.

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  Aug 15 2015

  Introverts unite!! Did you know that the majority (!) of Americans are actually introverted? Yep. But... Our society overly values the extroverted/social side of things and doesn't teach us how to cultivate the internal goodness. Fear not, Dr. Helgoe is here to help us learn how to be psychologically patriotic as we build solitude skills and tap into our introvert power.

  Episode

• PNTV - Power Sleep by Dr. James B. Maas

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  Aug 15 2015

  Sleep. It's powerful. Way more so that you may think. And Dr. James Maas, a leading sleep scientist, gives us the lowdown on how to optimize our sleep for peak performance. In the Note, we'll look at why sleep is so powerful, signs you're not getting enough of it, and some best practices on how to rock it. We'll add a few more zzz's to your zzz's!

  Episode

• PNTV - Superhuman by Habit by Tynan

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  Aug 15 2015

  You want to be superhuman? Tynan tells us it's *all* about the habits. I agree. And this book is a genius little manifesto on how to rock it. In the Note, we'll look at some Big Ideas on the basic mental mechanics of installing habits that'll help you reach your potential. Keys: focusing on consistency (!), using your mistakes to your advantage, getting rid of negative habits and focusing on the finish line as you rock the process.

  Episode

• PNTV - Take a Nap, Change Your Life! by Sara Mednick

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  Aug 15 2015

  Want to change your life? Take a nap. Seriously. Nearly all of us are sleep deprived and naps are a scientifically proven way to boost everything you want to boost. Leading scientist Sara Mednicks walks us thru the evolutionary functionality of naps and teaches us how to get our nap on and why we should. In the Note, we'll cover the basics and get you rockin' it like a nap ninja in no time.

  Episode

• PNTV - The Art of Life by Ernest Holmes

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  Aug 15 2015

  Ernest Holmes created the Science of Mind movement and influenced a ton of modern new thought teachers (from Louise Hay to Michael Beckwith). He's all about connecting to that power that's bigger than us and in this Note, we'll explore how to turn on our inner light, tend to our mental garden, look for good and become an outlet for the Divine!

  Episode

• PNTV - The Emotional Life of Your Brain by Richard Davidson and Sharon Begley

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  Aug 15 2015

  Richie Davidson is one of the world's leading neuroscientists and was the first guy to check out monks' brains in a lab. He founded the affective + contemplative neuroscience fields and is, quite simply, a neuroscientist rock star. In this Note, we explore some of his best Big Ideas, understanding how our thoughts and behaviors affect the very structure of our brains and the emotions we feel. We'll also look at how to dial it all in.

  Episode

• PNTV - The Gifts of Imperfection by Brené Brown

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  Aug 15 2015

  You're imperfect. (Hate to break it to you!) And that's awesome. Brene Brown, TED-talk rock star and all-around awesome human being also happens to be one of the world's shame and vulnerability researchers who stumbled upon the secrets of what she calls Wholehearted living. In this Note, we'll look at the Dos and Don'ts of rockin' it as we cultivate courage, connection and compassion to put our soul in a great mood.

  Episode

• PNTV - The Power of Rest by Matthew Edlund, M.D.

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  Aug 15 2015

  Rest. You getting enough? If you're like most of us, the answer is No. Leading medical doctor, Matthew Edlund shows us how sleep isn't enough. We need to cultivate "active rest" into our day-to-day lives. In this Note, we'll look at how to integrate active Mental + Physical + Social + Spiritual rest while working out our brain, breathing and optimizing our lives.

  Episode

• PNTV - The Tools by Phil Stutz & Barry Michels

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  Aug 15 2015

  The Tools. This was easily the best book I read in 2012. It's *packed* with goodness. Stutz and Michels are two no-nonsense therapists who developed powerful tools to transform our problems into courage, confidence, and creativity. In this Note, we'll take a quick peek at how to put these powerful tools to work to creat real change in our lives.

  Episode

• PNTV - The Talent Code by Daniel Coyle

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  Aug 15 2015

  Whatever you want to learn, know this: It’s ALL about the myelin. Myelin? Yep. Myelin. In this Note we’ll learn what myelin is and why it’s so cool along with some other Big Ideas—ranging from the importance of “Deep Practice,” to the importance of baby steps as the royal road to skill and the fact that greatness isn’t about not magic, it’s about hard work.

  Episode

• PNTV - The Willpower Instinct by Kelly McGonigal

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  Aug 15 2015

  Willpower. It’s huge. The Willpower Instinct by award-winning Stanford Professor Kelly McGonigal, Ph.D., is a GREAT book based on “The Science of Willpower” class Kelly teaches through Stanford University’s Continuing Studies program. It’s *packed* with super practical Big Ideas on the newest scientific insights about self-control to explamkdirin how we can “break old habits and create healthy habits, conquer procrastination, find our focus, and manage stress.” In this Note, we’ll check out the #1 way to build willpower (it’s not what you’d guess), how to give ourselves willpower boosts throughout the day and other stress-relief strategies that rock....more

  Episode

• PNTV - Time Warrior by Steve Chandler

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  Aug 15 2015

  Are you looking for a way to “defeat procrastination, people-pleasing, self-doubt, over- commitment, broken promises and chaos.” Then this books for you. In the Note, we’ll have some fun checking out how to become a time warrior. Big Ideas include learning how to end overwhelm by doing one thing at a time, the power of taking decisive action and how to focus like a sci-fi laser beam! :)

  Episode

• PNTV - Today We Are Rich by Tim Sanders

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  Aug 15 2015

  Tim Sanders is awesome. He was the Chief Solutions Officer for Yahoo! back in the day and wrote the uber-cool book Love Is the Killer App—which was one of the books that planted the seed for these PhilosophersNotes. In this great book, Tim shares the wisdom of his beloved Grandma, Billye, who taught him the power of total confidence. The key? As Tim says: “The secret to renewal and true confidence is simple: Get back to the basics.” In this Note, we’ll learn how to be truly rich via powerful daily practices as we become healthy-thought nuts and POETs who practice persistence. Fun!...more

  Episode

• PNTV - Toward a Psychology of Being by Abraham Maslow

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  Aug 15 2015

  Abraham Maslow sits in the great-grandfather slot in my spiritual family tree and is kinda the great-grandfather of the modern Positive Psychology movement. We profiled the 19 characteristics of his self-actualizing individual in our Note on Motivation & Personality in Volume I and in this Note we take a look at the essence of creativity and the fact that we all have capacities that’re clamoring to be used!

  Episode

• PNTV - When Things Fall Apart by Pema Chodron

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  Aug 15 2015

  Pema Chödrön is a Buddhist teacher and prolific author with an incredibly strong, yet compassionate and grounded perspective. This book is all about facing challenging times with courage as we lean into our fears and grow. We'll explore a bunch of Big Ideas on everything from why we should meditate to how long the process of actualizing takes (roughly the rest of our lives :)!

  Episode

• PNTV - Wherever You Go There You Are by Jon Kabat-Zinn

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  Aug 15 2015

  Jon Kabat-Zinn is a Professor of Medicine at the University of Massachusetts and one of the world’s leading advocates for mindfulness training. He’s demonstrated the phenomenal health benefits of integrating meditation into our daily lives and in this Note we’ll learn about meditation—what it is, how we can rock it and what we can gain from doing so.

  Episode

• PNTV - Why Meditate by Matthieu Ricard

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  Aug 15 2015

  Why Meditate? According to Ricard, the ultimate reason is to transform ourselves so we can transform our world. That works for me! In this Note, we check out my favorite Big Ideas on working out our mindfulness muscles, looking at the power of neuroplasticity and highlighting the fact that it’s *all* about the consistent practice, working on our consciousness thought after thought and emotion by emotion.

  Episode

• PNTV - Why We Do What We Do by Edward Deci

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  Aug 15 2015

  Edward L. Deci is one of the world’s leading researchers on human motivation and this book is *packed* with scientific wisdom—exploring what we know about the power of intrinsic motivation (vs. extrinsic motivation), the importance of autonomy (vs. being controlled) and the need for authenticity (vs. alienation). Hint: If you want happiness, focus on relationships, personal growth and making a contribution; don’t go after fame, wealth and beauty.

  Episode

• PNTV - Why Your Life Sucks by Alan Cohen

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  Aug 15 2015

  Why Your Life Sucks. That has to win the award for best title ever. Cohen is a very funny man. He’s also super wise and a great story teller and this book is packed with goodness on how we can unsuck our lives. My favorite Big Ideas (that we cover in the Note) include everything from tuning in to radio station “KNOW,” hiring your own thought bouncer and remembering to nourish your spirit.

  Episode

• PNTV - Willpower by Roy Baumeister & John Tierney

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  Aug 15 2015

  Willpower. It’s ESSENTIAL to optimizing our lives. In fact, in their *great* book, Willpower, Roy Baumeister (one of the world’s leading scientific researchers on self-control) and John Tierney (science writer for the New York Times) tell us that “Improving willpower is the surest way to a better life.” In this Note, we’ll learn how to eat our way to willpower (seriously), how to exercise our self-control muscles, why “precommitment” is so important and how to win the willpower game with bright lines and a great offense. :)...more

  Episode

• PNTV - Wooden by John Wooden

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  Aug 15 2015

  John Wooden. He’s arguably the greatest coach EV-ER and this book is essentially one Big Idea after another. Wooden is all about the fundamentals and in this Note we’ll explore a few of my favorite Big Ideas on his old-school wisdom—from the fact that full effort = full success to the importance of becoming a realistic optimist.

  Episode

• PNTV - The Creativity Book by Eric Maisel

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  Aug 15 2015

  One of the world’s leading experts on creativity, Eric Maisel is a psychotherapist who works exclusively with artists. As the sub-title suggests, this book is set up as “A Year’s Worth of Inspiration and Guidance” and provides insight into everything from dealing with anxiety to taking the next baby step and having patience. Plus, you’ll learn a new power mantra for creating. :)

  Episode

• PNTV - The Creative Habit by Twyla Tharp

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  Aug 15 2015

  Twyla Tharp is awesome. One of the greatest choreographers in the world, she’d created more than 130 (!!!) dances for her company as well as for everyone from the Joffrey Ballet to London’s Royal Ballet. In this great book,. Twyla shares some uber-Big Ideas on how we can develop our Creative Habit to more consistently rock it.

  Episode

• PNTV - The Element by Ken Robinson

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  Aug 15 2015

  You might have caught Sir Ken’s genius energy in his brilliant TED talk. Not only is he one of the world’s leading experts on creativity, he’s an all-around cool guy and... he’s a KNIGHT! How cool is that?! That’s pretty saucy I say. :)

  Episode

• PNTV - The Golden Present by Sri Swami Satchidananda

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  Aug 15 2015

  Sri Swami Satchidananda was one of the world’s greatest yoga masters and teachers. This book is organized as a daily inspirational guidebook and it’s packed with 365 wisdom gems. In the Note, we explore Big Ideas ranging from the importance of being bold and strong to the power of making a lot mistakes.

  Episode

• PNTV - The Happiness Hypothesis by Jonathan Haidt

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  Aug 15 2015

  Wonder where happiness comes from? So does Jonathan Haidt, one of the world’s leading positive psychologists and Professor at the University of Virginia. In this phenomenal book, Haidt looks at ancient wisdom and modern wisdom as he tests some happiness hypotheses and comes up with his ultimate hypothesis. In this Note, we’ll check out the dynamic between you and your elephant, the magic pill that is meditation, and the mojo of virtue.

  Episode

• PNTV - The Highest Goal by Michael Ray

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  Aug 15 2015

  Michael Ray is a Professor at Stanford’s Business School who teaches creativity in business. This book shares the lessons from that remarkable class and points out the fact that our “Highest Goal” is all about connecting to and living from our highest truths all the time. In this Note, we’ll take a look at how to get out of “the cruel grip of society” as we travel our own path and let the material bounty be by-products of our spiritual awesomeness. :)

  Episode

• PNTV - The Paradox of Choice by Barry Schwartz

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  Aug 14 2015

  Barry Schwartz tells us that some choice is obviously good but too much choice can actually stress us out! The book is packed with powerful wisdom—much of it counterintuitive. In the Note, we'll explore the difference between being a “Maximizer” vs. a “Satisficer” and why we want to shift from always needing the “absolute best” to being happy with “good enough” as we develop our gratitude and quit comparing ourselves to other peeps. Powerful.

  Episode

• PNTV - The Power of Habit by Charles Duhigg

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  Aug 14 2015

  Habits. They’re powerful. And, The Power of Habit by Charles Duhigg is a very cool look at why we have them, how they work, and what we can do to change them. The book is an incredibly well-written, fun read and it’s packed with great stories and wisdom and I think you’ll dig it. In this Note, we’ll take a quick peek at the basic aspects of a habit loop (cue + routine + reward), how you can get a cue, what a keystone habit is (and why you should care), the importance of believing you can change and the fact that every habit is malleable. Fun!...more

  Episode

• PNTV - The Art of Achievement by Tom Morris

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  Aug 14 2015

  Tom Morris is my favorite living philosopher. As a former Professor at Notre Dame with a dual Ph.D. in Religion and Philosophy, he blends old school, rigorous philosophy with amodern sense of fun. In this Note, we have fun getting our wisdom on with his “7 C’s of Success”: Conception, Confidence, Concentration, Consistency, Commitment, Character and a Capacity to Enjoy. Good times.

  Episode

• PNTV - Life Visioning by Michael Bernard Beckwith

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  Aug 14 2015

  Michael Bernard Beckwith. Alexandra and I love him and his wisdom. He’s a model of integrated spirituality for us one of our absolute favorite teachers. In this Note, we’ll take quick at his powerful “Life Visioning Process” and have some fun getting our wisdom on with Big Ideas ranging from The Four Stages of Evolutionary Growth to unplugging from the Internet and plugging into the “Inner-net.” Good stuff!

  Episode

• PNTV - Mindset by Carol Dweck

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  Aug 14 2015

  Carol Dweck, Ph.D is a Stanford Professor and one of the world’s leading authorities on the science of motivation. She tells us that our “mindset”—how we see the world—determines a *huge* part of our overall happiness and well-being and achievement. In this Note, we’ll explore the difference between a “fixed mindset” and a “growth mindset” and some Big Ideas on why we want to learn how to live from a growth mindset. And, of course, how to do it!

  Episode

• PNTV - No Excuses by Brian Tracy

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  Aug 14 2015

  Are you suffering from “excusitis” or living on “Someday Isle”—you know, where you’ll get around to living your greatest life “someday”? Brian Tracy says we need to vote ourselves off that island and in this Note we’ll check out some of my favorite Big Ideas on how he says we should rock it—from understanding the root of negative moods (it’s all about blame) to thinking long-term (the happiest/most successful see the big picture!) to the importance of setting goals and taking purposeful action.

  Episode

• PNTV - Rethinking Depression by Eric Maisel

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  Aug 14 2015

  This is a great book. In Rethinking Depression, Eric Maisel presents an incredibly persuasive case for how medicalized we’ve made the normal human emotions of sadness, anxiety and other unfun feelings (and how dangerous that is) while giving us an existential handbook on how to deal with life’s challenges by creating an authentic life packed with meaning. In this Note, we check out the fact that unhappiness happens while learning how to create our “existential ideal” as we make meaning in our lives! (And, therefore, a *lot* more happiness.)...more

  Episode

• PNTV - Spark The Revolutionary New Science of Exercise and the brain by John Ratey

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  Aug 14 2015

  Exercise. At this stage—especially if you’ve read many of these Notes!—we KNOW it’s important. This book tells us WHY. John D. Ratey is a genius from the Harvard Medical School (well, technically he’s a Professor of Psychiatry there :) and his book is *packed* with goodness. If you’re looking to understand the “Revolutionary new science of exercise and the brain” then Spark is for you.

  Episode

• PNTV - Self-Help by Samuel Smiles

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  Aug 14 2015

  Written in 1859, this is one of the classics of self-development. Smiles focuses on character development, hard work and perseverance rather than the get-it-quick-fluff found in so much of modern self-dev. In the Note, we’ll explore a bunch of Big Ideas including the power of diligence and how to make happiness a habit!

  Episode

• PNTV - Succeed by Heidi Grant Halvorson

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  Aug 14 2015

  How’d you like the scientific low-down on how to effectively set goals and succeed? Well, Heidi Grant Halvorson, the young Positive Psychology superstar, gives you the goods in this awesome book. You might be surprised by what you learn. It’s not all about vision boards and visualization (obviously). In the Note, we’ll explore all kinds of Big Ideas, including the fact that we need to have a specific, difficult (but attainable) goal we believe we can achieve AND awareness of all the challenges that stand in our way. Powerful stuff....more

  Episode

• PNTV - Super Immunity by Joel Fuhrman, M.D.

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  Aug 14 2015

  Joel Fuhrman, M.D. is a nutritional science rock star. As one of the world’s leading medical doctors, he is leading the charge in helping us understand how nutrition impacts our well-being. Super Immunity is PACKED with goodness and, as the sub-title points out, provides us with “The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free.” In this Note, we’ll get our wisdom on as we check our Dr. Fuhrman’s food pyramid, learn about the power of cruciferous veggies (seriously amazing), get our GOMBBS on as we unleash our healing potential!...more

  Episode

• PNTV - Super Rich by Russell Simmons

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  Aug 14 2015

  Russell Simmons. Part vegan-yogi. Part pop icon. 100% awesome. (And *really* funny. :) In PN - Volume I we did a Note on his great book Do You! and I’m excited to share some of my favorite Big Ideas from this fun weekend read as well. Favorites include getting on the right train, becoming a business yogi, the power of hard work, and cleaning out the junk mail in our minds!

  Episode

• PNTV - Talent Is Overrated by Geoff Colvin

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  Aug 14 2015

  Colvin tells us talent is overrated. (As you may have gathered from the title. :) Where’s it at? 10,000 hours of deliberate practice, yo. That’s the bedrock on which greatness is developed. In this Note, we’ll check out The Mozart Myth (you think he was born great?! Think again!) to falling on your butt 20,000 times, and we’ll have fun seeing how we can create our own personal greatness.

  Episode

• PNTV - Thanks! by Robert Emmons

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  Aug 14 2015

  Robert Emmons is one of the world's leading experts on the science of gratitude and this book is packed with the whys and hows of getting our gratitude on. In this Note, we'll explore Big Ideas on how we can boost our happiness by 25% by simply keeping a daily gratitude journal, how to get our relationships flourishing, the importance of seeing challenges as opportunities for growth and more goodness.

  Episode

• PNTV - A Complaint Free World by Will Bowen

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  Aug 14 2015

  Will Bowen committed to going 21-days without complaining, criticizing or gossiping and challenged his congregation to do the same. 7 million purple bracelets later, Bowen created a little revolution and in this Note, we’ll check out some Big Ideas on how to quit getting your complaint on. And why you should care. Big Ideas range from shutting down the complaint factory to the fact that we’re all self-made—but only the successful will admit it.

  Episode

• PNTV - A Daily Dose of Sanity by Alan Cohen

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  Aug 14 2015

  Alan Cohen has become one of my favorite writers and people and this book is great--it’s precisely what the sub-title promises: “A Five-Minute Soul Recharge for Every Day of the Year.” The perfect treat for a lover of more wisdom in less time. In this Note, we’ll learn how important it is to be in integrity as we answer the voice that’s calling and fire our inner critics while promoting our inner fan club. And, for good measure, we’ll drop in some Harry Potter wisdom. Good times.

  Episode

• PNTV - A Guide to Rational Living by Albert Ellis

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  Aug 14 2015

  Albert Ellis has been recognized as one of the most influential psychologists of the 20th century (#2, in fact, right ahead of Freud and behind Carl Rogers). Ellis was, essentially, the founder of the modern cognitive behavioral movement and in this Note we’ll have fun exploring some Big Ideas on how to get our minds right—from understanding the roots of neurosis, the ABC’s of suffering, and the importance of action, you’ll feel inspired and empowered by the end!

  Episode

• PNTV - A Guide to the Good Life by William B. Irvine

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  Aug 14 2015

  Stoicism. I love it. Although pretty obscure today, Stoicism was once the primary philosophy of the Western world. (We’ve done Notes on the three leading Stoics: Marcus Aurelius and his Meditations, Seneca and his Letters from a Stoic, and Epictetus and his Enchiridion.) In this, Note, we’ll cover some of the essential ideas of the Stoic philosophical approach along with some Big Ideas on the art of living, the true meaning of virtue, how to visualize and the fact that we’re living in a dream world....more

  Episode

• PNTV - Awaken Your Strongest Self by Neil Fiore

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  Aug 14 2015

  If you’re looking to “Break free of stress, inner conflict, and self-sabotage” then Neil Fiore’s Awaken Your Strongest Self is the book for you! We already did a Note on Fiore’s GREAT book on overcoming procrastination called The Now Habit and I’m excited to have some fun sharing a few of my favorite Big Ideas from this great book as well. You’ll get to know your Strongest Self as we learn about the third perspective, ask ourselves “Where can I start?”, and address the genius syndrome!

  Episode

• PNTV - Brain Power by Michael Gelb & Kelly Howell

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  Aug 14 2015

  Want to learn how to improve your mind as you age? You can and this book by Michael Gelb (author of one of my favorite books: How to Think Like Leonardo da Vinci) and Kelly Howell (creator of Brain Sync’s Destiny meditation which I’ve used hundreds of times!) tells us how. In the Note, we’ll take a peek at their eight ways to boost brain power--ranging from optimism, learning and nutrition to exercise, love and rest! Powerful stuff.

  Episode

• PNTV - Buddha's Brain by Rick Hanson

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  Aug 14 2015

  Rick Hanson is a neuropsychologist and meditation teacher and this book delivers on its sub-title, delivering a practical look at the neuroscience of happiness, love and wisdom. It’s packed with Big Ideas on the science of how our brains work and he shares a broad range of various practices and guided meditations to help us re-wire our brains. Good stuff.

  Episode

• PNTV - Conquest of Mind by Eknath Easwaran

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  Aug 14 2015

  The Conquest of Mind is an amazing book written by an equally amazing man: Eknath Easwaran. We use Easwaran’s translations for the Bhagavad Gita and The Dhammapada and in this book he provides all kinds of great ideas on how we can win “the war within.” In the Note we’ll explore the fact that we don’t want to be heroes in the beginning and then sneak out the back door, the fact that we can ALL change, and the miracles that can be created by hard work.

  Episode

• PNTV - Eat to Live by Joel Fuhrman

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  Aug 14 2015

  This book is REALLY REALLY good. In fact, I’m gonna say that if you take the time to read only *one* book on nutrition, read this one. Integrating scientific research plus his experience treating over 10,000 patients with common sense and fun, Dr. Joel Fuhrman has created a super-readable book with a challenging, yet approachable nutrition program that can completely change your life. Big Ideas we explore in the Note include the importance of really committing, what nutritional density is all about and other goodness....more

  Episode

• PNTV - EntreLeadership by Dave Ramsey

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  Aug 14 2015

  I just love his no-nonsense, straight-to-the-point approach. His words pack a wise punch. We already profiled another one of his great books, The Total Money Makeover, and I’m excited to have some fun taking a quick peek at a few of my favorite Big Ideas from this equally great book: EntreLeadership, where he shares his best “practical business wisdom” he’s learned “from the trenches.” Big Ideas include understanding that you are the problem (and the solution!), the importance of passion and vision, and how it takes about fifteen years to be an overnight success. Good stuff!...more

  Episode

• PNTV - Excuses Begone! by Wayne Dyer

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  Aug 14 2015

  This is the fourth Note I’ve done on Wayne Dyer’s stuff. We also profiled Your Erroneous Zones + The Power of Intention + Real Magic. I just love his simple, inspiring, practical wisdom. In this book Dr. Dyer walks us thr