Episode Transcript
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0:01
Hello friends and welcome back to the
0:03
Liz Moody podcast. I'm your host Liz
0:05
Moody and I'm a bestselling author and
0:08
long-time journalist. This podcast is all about
0:10
helping you live your healthiest, happiest life,
0:12
whether we're learning to identify and deal
0:14
with narcissists, dispelling wellness
0:16
myths from social media, or
0:18
getting science-backed secrets for living
0:21
longer. And yes, those are all real
0:23
episodes and they are linked in the show notes
0:25
if you want to listen. I
0:28
am so excited about this episode.
0:30
I got to sit
0:32
down with the Dr. Michael Gervais,
0:34
one of the world's top performance
0:37
psychologists. He is the host of
0:39
the Finding Mastery podcast, the co-creator
0:41
of the Performance Science Institute at
0:43
USC, and the author of
0:46
the amazing best-selling book, The First Rule
0:48
of Mastery, Stop Worrying About What People
0:50
Think of You. Basically,
0:52
he is called in to help
0:55
the best in the world, whether
0:57
in business, sport, the arts, science,
0:59
when they need to achieve the
1:01
extraordinary. He's been the consulting psychologist
1:03
for Team USA at five different
1:06
Olympic games. He has trained leadership
1:08
teams at the world's largest companies.
1:11
He helped the Seattle Seahawks win
1:13
two Super Bowls by building a
1:15
mindset-based culture. And now he's going
1:17
to help us unlock the secrets
1:19
we need to achieve the success
1:21
we want in our lives, no
1:23
matter what our dreams are. As
1:26
you will hear in the episode, I took
1:28
a little bit of a different approach here.
1:30
Essentially, I dove into all of Dr. Gervais'
1:33
work and I connected some through lines and
1:35
I outlined what I thought he would say
1:37
were five habits that you need to unlock
1:39
success. And then I presented
1:42
them to him and we really
1:44
drilled down on each one. We
1:46
got into any questions, concerns. We
1:48
refined, refined, refined. And
1:50
by the end, we came to a
1:52
very satisfying list, which I hope will
1:54
be helpful to you. This
1:57
conversation has so many incredible
1:59
times. takeaways. And as
2:01
always, we would love to hear your
2:03
thoughts as you're listening. So definitely screenshot
2:06
and tag us on Instagram. I am
2:08
Atlas Moody and Dr. Gervais is at
2:10
Michael Gervais. You're also definitely
2:12
going to want to share this
2:14
one because they are tools that
2:16
are universally applicable. I'm going to
2:18
let you in on something. These
2:20
are the secrets to unlocking not
2:22
only incredible success in your relationships,
2:24
your work, your dreams, but
2:28
also way more importantly, these are
2:30
the secrets to an incredibly satisfying
2:32
life. So please send
2:35
a link if you are inspired
2:37
to your coworkers, your friends, your
2:39
parents, anyone that you think would
2:41
love it. It is the best
2:43
way to support the podcast. And there's also
2:45
so much to discuss in
2:47
here. You're going to want somebody to
2:50
bounce ideas with to continue exploring these
2:52
topics with. Are you
2:54
excited? I am so excited
2:56
to share this with you. So let's
2:58
jump right into it. Dr.
3:01
Gervais, thank you so much for coming on the
3:03
podcast today. I am excited to be here with you.
3:05
Thank you for having me. I'm such a fan of your
3:08
work. I was just telling you I have a little bit
3:10
of an interesting frame for the episode today
3:12
where I've selected five things that I
3:14
think are the secrets of the world's
3:16
top performers based on
3:18
your work. But you can tell me whether or not
3:20
they're true, whether you disagree, we'll get into questions about
3:23
them. But I want to start off
3:25
by just addressing people who maybe
3:28
want to be successful, but they have no
3:30
idea in what way they would like to
3:32
be successful. If somebody is like, I want
3:34
to achieve a lot, I want to achieve
3:36
more, but I have no idea what direction
3:38
that's in, what would you tell them? Well,
3:41
I love the question. And for
3:43
years, the best
3:45
in the world have helped us swallow
3:48
this pill, which is we need to do
3:50
more. You need to do more. And there's
3:52
a hustle hard mentality that is
3:54
prevalent right now, which I have a reaction to, and
3:56
I'll tell you why. Because
3:58
what's happening right now... is that
4:01
the best in the world are flipping that model. And
4:03
they're saying, no, no, no, it's not about achieving more and
4:05
doing more, it's about being more. So
4:08
the old model was I need to do more
4:10
to be special in some kind of way. And
4:13
the flip that's happening right now, I need
4:15
to be more, be more creative, be more
4:18
present, be more tuned, be more something in
4:20
the present moment, basic is what it reverts
4:22
down to. And then let the
4:24
doing flow from that place. And when you get
4:26
the ordering right, the entire
4:28
experience that you have in life also
4:31
changes. So it's not chasing
4:33
something out there, it's being more tuned and grounded
4:35
in here. And when that happens,
4:37
the way that you express the things that you're
4:39
interested in, whatever that arc of
4:41
success might look like for the person, whether that craft
4:43
is painting or business or
4:46
fill in the blanks. When
4:49
you get the being right, the doing naturally
4:51
makes sense. What if you
4:53
want the outside reward of success and
4:55
you don't feel like the being is
4:57
gonna get you there? Yeah, it's a long way
4:59
to go through life. It's cool, you know,
5:01
there's lots of ways to do life. That's a long
5:03
way to do it though. When I say
5:05
long, I'm not saying wrong, I'm saying a long
5:07
way to go through life where you're
5:11
chasing something that's constantly external
5:13
and fleeting. It is
5:15
a dangerous proposition to the
5:17
good life. Harvard did a 80 year
5:19
study. And that 80 year study,
5:21
which I'm sure you're intimately familiar with, it really
5:24
points to two things for the good life. Connections
5:27
with other people, relationships if you will, and
5:30
then a sense of purpose. And
5:32
so I'm happy to deconstruct more of that, but
5:35
they're not pointing to wealth and riches
5:37
and attention and fame for the quote
5:39
unquote good life. So
5:41
the good life, the reason I'm saying long
5:44
is because when your
5:46
days are hard, they seem long. When
5:48
your days are amazing, they seem like they go
5:50
by quickly. And so if you string
5:52
a bunch of days together that are really hard
5:54
and difficult and long, life feels
5:57
that way as well. The research on
5:59
high performance, is also very clear. So
6:02
in parallel to the study I just mentioned
6:04
from Harvard, we used
6:06
to think that people that were internally
6:08
driven for intrinsic rewards were the ones
6:10
to bet on. Like, yeah, those are
6:12
the ones on the path of mastery.
6:15
And those silly ones that wanted
6:17
the external rewards and were externally
6:19
motivated, oh, that's too
6:21
bad. And I know it sounds like I'm maybe contradicting
6:24
what I just said two minutes ago. But
6:28
the new model is to
6:31
have both intrinsic and extrinsic
6:33
rewards equally high. It's
6:36
okay, Dapham. But when
6:38
they're out of balance and the
6:40
external far outweighs the internal, it
6:43
becomes very difficult to navigate life.
6:45
That makes sense to me because I think about,
6:47
I have friends who have
6:49
wanted to write a novel for years and
6:51
they've written so much and they've tried to
6:54
get it published. And while it's rewarding on
6:56
its own merit for a really long time,
6:58
after a number of years of
7:00
that, it's hard to be like, okay, this is so
7:02
rewarding if nobody wants to read this, nobody wants to
7:04
publish this. So I do think there needs to be
7:06
both. Yeah. And if you
7:09
love the unlocking of graph one to
7:11
graph two or idea A to B,
7:13
like if you love that, that
7:15
trying to stitch it together, because writing
7:17
is hard. It's a really difficult
7:19
thing to do. And if you love
7:22
the way it feels when you get the, ah,
7:24
I know, I got it. That's it.
7:26
That's exactly how I want it. Awesome.
7:29
So that's the internal part. In
7:32
our modern life, though, only living by
7:34
the internal is very difficult because we have to pay
7:36
bills. We have all of these other external
7:39
requirements for living
7:41
well. But I'm just pointing
7:44
to the ratio of the two. Yeah. If you
7:46
can have both, there is
7:48
no reason why the best in the
7:50
world ought not be compensated accordingly. Well,
7:53
and I would argue that our society
7:55
has tipped more towards looking for
7:57
external validation and external rewards.
8:00
100%. Do you have any advice for stuff we
8:02
could do on a daily or regular basis to
8:05
begin to write that balance? When you're not sure
8:07
if you're okay, if you
8:09
don't feel okay in your
8:11
own sense of self, of course
8:13
you would look outside to see if you're
8:15
okay. And that's really what's happened, is
8:18
we've lost our way to know how
8:21
the tuning fork is meant to be, where
8:23
you have a sense of who
8:26
you want to be, the values you want to live
8:28
by, and the purpose that you're driving
8:30
toward. And when you know that clearly,
8:33
and you become your own tuning fork, you
8:35
don't have to look outside. So
8:38
what happens for most of us, because that's hard work.
8:40
I was going to say that, so it's not easy. Yeah,
8:42
and it's hard, but
8:44
it's simple to talk about. The practices
8:46
are simple, but it's hard to
8:49
be consistent with them as you keep going deeper
8:51
within yourself. But when you have that dialed in,
8:53
you don't have to outsource your sense of self
8:56
or wellness to another person. And
8:59
that's what happens for many of us, is that we look
9:01
outside of ourselves to see if we're doing
9:03
okay. And the easiest way to cheat
9:05
that code is if you drive a nice car,
9:08
if you wear a nice watch, if you've got the
9:10
right haircut, and those are all
9:12
fine, they're good. Those are really nice things to
9:14
have. But when it's a primary, it becomes complicated.
9:17
Okay, so what are the practices that can make
9:19
us feel like okay with
9:22
the people that we are? Well, that's,
9:25
we could say lonely work, but it's a loan
9:27
based work. So nobody can really do it for
9:29
you. There are three best
9:31
practices that would support what I'm about
9:33
to say, mindfulness, which is
9:36
going inside and paying attention and
9:38
becoming more aware of how your
9:41
thoughts, your feelings, your
9:43
internal sensations work, being more aware of your
9:45
external world around you as well. But so
9:48
mindfulness is one. The second
9:50
is conversations with people of wisdom, where
9:53
they hold up mirrors, they ask hard questions,
9:55
they look at you and say, is that all
9:58
you have? You know, like conversations with system.
10:00
And then the third is journaling.
10:02
So those are three foundational practices.
10:05
And to answer the question more concretely is
10:08
you want to know what your first principles
10:10
are in life. What
10:12
is your guiding philosophy? What
10:14
is the thing that helps
10:16
be the bellwether for your thoughts, words and
10:19
actions? And when you're very clear about your
10:21
first principles in life, you can go to
10:23
the most rugged,
10:25
hostile, stress-induced, complicated
10:28
environments in the world and
10:31
be you because you're very clear about those
10:33
first principles, those values. And then once you're
10:35
clear, so once you have clarity, the
10:39
second piece is to have the mental skills so
10:41
that you can be about it when
10:43
you're in a stressful environment. And
10:47
from clarity to conviction is what I'm
10:49
talking about. Those people, these
10:51
are my heroes, the ones that are very
10:53
clear about their first principles. They go into
10:55
the den of pressure and they
10:57
can authentically and powerfully be
10:59
about those first principles, even when the world
11:02
around them says, what are you doing? That's
11:04
wrong. You're completely off
11:06
your rocker. And I've got
11:09
a vision of what I think the world could
11:11
look like, this compelling future, this purpose that I'm
11:13
working toward. These are the principles that are guiding
11:15
me. And they've got the mental skills
11:17
tuned to be about it when it's hard. Those
11:19
are the people that I go right on. Okay,
11:22
so just to ground that a little bit, I've
11:24
heard you say that your guiding principle is to
11:26
help the most people as possible live in the
11:28
present moment. Is that still true? There
11:30
you go. Wow, great job, Liz. Thank you.
11:32
Yeah, very calm. So have you
11:34
been faced with challenges where coming back
11:37
to that guiding principle has been helpful?
11:40
You're talking about my
11:43
vision of a better world is
11:45
a place where people are flourishing. And
11:47
so I want to contribute to that. Okay.
11:50
So my purpose in
11:53
alignment with that vision where people are
11:55
flourishing, my purpose is to help people
11:57
live in the present moment more often. Okay. So,
12:00
why is that? Living in the present moment
12:03
is where everything amazing takes place. All the
12:05
hard things to work through, all the celebrations
12:07
and love and it's where high performance is
12:09
expressed. That's my world. Helping people do
12:12
the thing that they want to do at the highest level
12:14
as often as they possibly can. I do
12:16
have to help them live in the
12:18
present moment more often. But that also
12:20
will potentially move to a world where
12:22
people are flourishing. What you're asking though
12:24
is about my values, my personal philosophy.
12:27
My personal philosophy is
12:30
every day is an opportunity to
12:32
create a living masterpiece. So,
12:34
that gets challenged every day for me. If
12:36
that's the first principle in my life that
12:38
every day is an opportunity to create a
12:40
living masterpiece, there are
12:42
so many things that pull me from
12:44
living substandard to that. What's
12:46
an example? Oh, I mean social
12:48
media. Yeah. I am not sure
12:50
that a living masterpiece has much to do with
12:53
the doom scrolling that I can find myself into
12:55
on social. So, that
12:57
would be one. Being irritated with my
13:00
loved ones because I've got things I
13:02
need to get done and the milk
13:04
spills so to speak and then I'm
13:06
quick to temper. That's not
13:08
a living masterpiece for me. So,
13:10
right underneath that first principle, every day
13:12
is an opportunity to create a living
13:14
masterpiece or all the values that are
13:16
in place for me to have a
13:19
living masterpiece. And intolerance,
13:22
inattention to the things that don't really matter, fill
13:24
in the blanks are not part of that. And I'm
13:27
human too. I struggle with them too. How
13:29
can we find our own first principle? So
13:32
personal philosophy, here's the exercise that
13:34
I would suggest if
13:36
you wanted to do it. The first thing is who
13:38
are the folks that really light you up? Who
13:41
are those people that you
13:43
say that person's special? Do you
13:45
have one in mind? The
13:47
first thing that came to mind was the
13:49
people that I get to interview on my
13:51
podcast because getting to have
13:54
these types of deep conversations with people
13:56
who are absolute masters of their field
13:59
feels just like me. like the
14:01
most magical thing in the world. Isn't the most fun
14:03
to sit with folks? This is why I love
14:06
podcasting as well. We've got the F podcasting.
14:27
Yeah, it's really good. Okay, so one
14:29
person that comes to mind, the world doesn't need to know
14:31
him or it could be to make it easy. Yeah. Have
14:33
it be somebody maybe that people do recognize you could go
14:35
either way. Dr. Robert Waldinger, who
14:37
is the author of the
14:40
Harvard study. Yeah, he's amazing. He has
14:42
the most wonderful vibe
14:45
of any person I've ever spoken
14:47
to in my life. Yeah, so
14:49
clear. He's so clear. He's so
14:52
content. I was like, I
14:54
want to turn you into my uncle. I don't think that's possible, but
14:56
I would like to do that. He's so generative.
14:58
Yeah. Okay. So let's say
15:00
Dr. Waldinger, if
15:02
we've got that as an emblem, then
15:05
this is the exercise that we're getting to. And I
15:07
would want you to list like six, seven, eight, if
15:09
you could. Right next
15:11
to their names, just like what we did, you
15:13
write the virtues or the values of the qualities
15:15
that really make them special. And
15:17
if you had Michelle Obama there, you would say
15:19
fill in the blank or whomever it might be.
15:21
Right? Okay. So now you've got
15:23
a whole set of values from the
15:26
people that have animated those. That's
15:28
really important. Then I would say the next
15:30
thing to do is think about the poems,
15:33
think about the lyrics of songs, think about
15:35
the little pithy
15:37
aphorisms that you say to yourself over
15:39
and over again that are
15:41
interesting to you. And then write some of those down
15:43
and you might need to go back to some of
15:45
your favorite albums. Just get some lines down that
15:48
are really cool and inspiring too. And
15:51
then from that, you've got people, you've
15:53
got values that are expressed by them.
15:55
And then you've got these philosophical gems
15:57
that have been important to you. Then
16:00
I say, go find five words
16:02
that really stand out amongst them.
16:04
And maybe it's the words that are repeated the
16:07
most. Maybe it's love or kindness or excellence or
16:09
whatever it might be. Circle those
16:11
words and now you're starting to distill it down. And
16:14
then from those five words and everything
16:16
else that we just described, see if
16:18
you can get something into a paragraph.
16:21
And so what we're doing is creating a personal
16:23
philosophy. And then from that paragraph,
16:25
see if you can get it to 25 words. It's
16:27
like two sentences. And then from that,
16:30
could you get it down to just a handful of
16:32
words that really capture the
16:34
essence of what it is that matters
16:36
to? And then if
16:38
it was just two words or one word, you
16:40
would have all this body of work underneath
16:43
of it that if someone says, wait, your
16:45
philosophy is create a living
16:47
masterpiece. What do you mean? And you go,
16:49
oh, well, let me tell you. And then
16:51
it's underneath there. That took me two
16:54
years to get to my philosophy. You
16:57
could do it in two months. You could do it in two days if
16:59
you were really on it. It just took me
17:01
two years, probably too long to do it. Okay,
17:04
this is maybe not a
17:07
problem other people might have. But
17:10
I would wonder if I sat down, if some of
17:12
the people on my list would be people
17:14
who are getting external rewards, who are
17:17
getting lauded by society at
17:19
this moment, who were rich
17:21
or successful or lived in a really nice house,
17:23
et cetera, et cetera. Are we just
17:25
supposed to remove those people from our
17:27
list? Are there things we can learn about our
17:29
values from external rewards? Yeah, no, I think it's
17:32
cool. Let's make it
17:34
concrete. Okay, let's say Beyonce. Okay, so
17:36
all of the wealth and fame
17:38
that you would imagine. And
17:41
then no problems. That's great. If somebody
17:43
has been recognized by the world
17:46
for their talent, I think
17:48
it's awesome. We don't celebrate, I
17:50
think, what are some of the true geniuses and
17:52
the most creative people and the grittiest stuff of
17:54
them all, single parents.
17:57
They are some of the most creative people on the planet. But
18:00
we don't celebrate them. So the ones that have
18:02
been celebrated, it is not that they're off the
18:04
list, it's just a double click underneath of it
18:07
and say what are the values that they stand
18:09
for. The most dangerous people
18:11
are the ones that present one way and
18:14
then when the earth shakes underneath of them,
18:16
they reveal who they actually are and
18:19
it's totally different. That's not cool. So
18:22
do the honest work up front. This is what
18:24
I'm about. These are the
18:26
people that are incredibly
18:28
inspiring for me because they've stood for it.
18:31
And whether they're recognized or not is not material. Whether
18:34
they're rich or not does not matter. This is what
18:36
they stand for. Those are the
18:38
virtues and values that I want to be able to help
18:41
guide my thoughts, words, and actions. Whether it's
18:43
a nice sunny day or it's a cold
18:45
windy day, I'm going to be about those
18:48
values. Can wealth and
18:50
status ever be values or are those always
18:52
subsets of values? Yeah, those are
18:55
results. You could value money but
18:57
what happens, there's something underneath of
18:59
it that's going to create that
19:02
wealth. And so I would go
19:04
right underneath of it as opposed to that being
19:06
the thing. Okay, I understand. Let's
19:09
talk about goal setting for a second. Do
19:11
you have any advice for goal setting in a way that
19:13
is inspirational but not
19:16
so far off in the future that we're never
19:18
going to achieve it and we're setting ourselves up
19:20
for disappointment? Yeah, I actually don't set
19:22
goals. Yeah, I don't
19:24
use goals. And maybe
19:29
more precise. Two
19:31
things. The science of goal setting
19:33
is actually pretty clear. And I've
19:35
always found it to be a bit taxing for
19:37
me. And so I don't love
19:39
it. I do
19:41
though have clarity about the goals
19:44
that are 100% under my control,
19:46
let's say for this conversation. So
19:49
prior to me doing anything, I do
19:51
snap to a goal that is under
19:53
my control. It's more
19:55
connected to who I want to be
19:57
rather than the external outcome of something.
20:00
So let's be very clear, there's process
20:02
goals, there's performance goals,
20:05
and then there's outcome goals. Then
20:07
you take those three types of goals and
20:09
you can put duration on it. You can
20:11
put immediate, short term, long term.
20:13
And that long term could be horizon
20:15
three type goals, which is like 10
20:18
years. It could be horizon two, which
20:20
is like three to five, or horizon
20:22
one, one year. And you
20:24
can come even further back to the immediacy
20:26
of a goal for today for you. So
20:29
that's kind of the science of goals. And there's an art to
20:32
it as well. You want your goals to be inspirational,
20:34
aspirational, stretchy just enough.
20:37
Only you really know what those
20:40
goals are unless you've got an expert
20:42
coach that really knows you at
20:44
a deep level to know what is challenging and what's not.
20:46
And that's cool to do. And when I
20:48
say coach, I'm talking about sport coaches. In my mind, I was.
20:51
All right. I don't use
20:54
them because they feel mechanical. And
20:56
I feel like I get a little boxed in. The
20:58
science is that it becomes a bit of a
21:01
North Star. It can help support motivation and direction.
21:03
That's what the science would suggest. This
21:06
was six years ago. It was
21:08
the first three years into the podcast, the Finding
21:10
Mastery podcast. I took all the interviews and
21:13
did a factor analysis to understand what were
21:15
the main themes that these best in
21:17
the world talked about. Oh my God, that's so interesting. One
21:21
of the findings was they don't set goals. Super
21:24
interesting. So I always felt weird that
21:27
I'm the one that's not doing what
21:29
I'm supposed to do to be successful according to
21:31
research. What do they do instead? They're
21:34
open. They have an image
21:37
of a better future of something that
21:39
they're working towards. So they've got this
21:41
imagery that they're working from. And
21:43
then they're just committed to that. And it's
21:45
not that they don't value goals, but they
21:48
themselves are not setting and checking goals. That's
21:51
so interesting. It validated me,
21:53
but also
21:55
I want to point to me meaning my
21:58
approach, but I also don't want to... abandoned
22:00
the science here. The science is quite clear. There's
22:03
a rich value in goals. And
22:05
let me not confuse this, but add one more dimension to
22:07
it. Just about if
22:09
there's an athlete listening right now, they'd say,
22:11
what? Before every practice,
22:14
before every game, you hold up three fingers, Mike,
22:16
and I know exactly what I'm supposed to do.
22:18
I'm supposed to say out loud or remind myself
22:20
of the three goals that I've set for myself
22:23
for that practice. I say, yeah. Because
22:26
that's a way to hone in
22:28
on the immediacy of goals that you
22:31
can control right now. So
22:33
those goals are process-based that
22:35
are 100% under your control. And it's only
22:38
up to you whether you're successful or not. And
22:40
they're very immediate. Can you give
22:43
an example of what an outcome-based goal would
22:45
look like? And then what the process-based equivalent
22:47
goal would be? Let's do it in sport
22:49
because it's so concrete. An outcome-based goal is the
22:51
score touchdown. A
22:53
performance-based goal is to aggressively
22:55
run my route. A
22:58
performance-based goal is 12 touches to
23:01
be able to catch 12 footballs if I'm
23:03
a receiver. And a process-based goal
23:06
would be to get in and out of
23:08
my brakes aggressively, to follow the ball all
23:11
the way into my nose, to tuck it
23:13
into my rib cage and run hard. Those
23:15
would be more process-based goals. Performance-based
23:18
goals you can measure, you can
23:20
see, but they're not always in
23:22
your control. You might not get targeted 12 times. You
23:25
might only get targeted 4. So that's why
23:27
that doesn't hold power for me. And whether
23:30
you score or not, there are legitimately
23:32
highly skilled people that are trying to stop
23:34
you from doing that. So
23:36
I personally want, and the people I
23:38
spend time with, I want them to
23:40
be in the most powerful state they
23:42
can be in. And when
23:44
I'm trying to do something that
23:46
is out of my control, I've
23:48
de-leveraged myself. So if
23:51
you're clear in your mindset, if you're clear
23:53
on how you're going to go about your
23:55
performance and it's completely controllable, you've
23:58
just put yourself in a very powerful situation.
24:00
situation or powerful position. Did
24:02
anything else come up in your audit? That
24:05
was the big takeaway. That was the one
24:07
I presented at a conference was that contrary
24:09
to what we would suggest
24:11
would be kind of the base is that that's
24:13
not how the best in the world are organizing
24:15
their inner life. Interesting.
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29:00
let's get into my numbers. Number
29:03
one, I have overcoming fear. Do
29:06
we agree or not agree? What does that mean to you?
29:09
So to me, you work with
29:11
people who do these things
29:13
that feel outside the bounds of
29:16
what my capacity for
29:18
performance is, things that I would self
29:20
limit myself not
29:23
to do. I would say that's too scary. I
29:25
don't want to do that. You seem to work
29:27
with people who are pushing past the bounds of
29:29
what many of the rest of us would hold
29:31
ourselves back from. I like that definition. That's
29:33
not how I would think about the definition
29:36
of overcoming fear. I'm fortunate
29:38
to work with some of the most extraordinary performers
29:41
and doers on the planet. They
29:44
operate with fear. They're scared
29:46
too. Felix Baumgartner jumped from 120,000
29:48
feet, where
29:51
the brightest minds in aerospace said, yeah, we're not
29:53
sure if your arms and legs are going to
29:55
rip off when you pass through a sonic experience.
29:58
Every time I hear you talk about this, so I'm going to do it. I
30:00
have a visceral reaction no matter what you're
30:02
like it makes me want to die hearing
30:04
that somebody did this I think about that
30:06
first of all It's a five and a half hour ascent
30:09
in a balloon that you and your teammates
30:11
built that no one's really built before This
30:13
capsule and balloon and then
30:16
when you pull yourself out
30:18
to the edge where you're
30:21
in an inflated NASA based space
30:24
suit and your feet are hanging
30:26
over the ledge as you're Just
30:29
on the edges of the atmosphere Not
30:33
knowing the brightest minds in the world
30:35
are saying we don't know if you're
30:37
gonna land because gravity is gonna pull you down
30:39
We don't know one if you go into a
30:41
flat spin you would land all
30:43
the blood would run to your head and your feet And
30:46
we don't know if your brain would survive that To
30:49
if you pass through a sonic experience your
30:52
head and torso might be doing the speed of sound
30:54
But the drag on your arms and legs Could
30:57
be transonic and we don't know if you would
30:59
stay intact. Those are just two of the five
31:01
dangerous experiences He
31:04
had fear They're
31:06
not insane But because
31:08
they've trained their mind to be
31:11
critical to be clear And
31:13
I don't mean critical of self meaning to think critically
31:15
to be clear and creative When
31:18
there's all of that pressure in the environment,
31:21
so they have fear They
31:23
understand that if they live inside of
31:25
the boundaries the safe boundaries of fear
31:27
They'll never know if they
31:30
could live the good life according to what
31:32
their imagination holds So
31:34
they push up against their fears And
31:36
this is true for all of us is that
31:38
when we move up against the fear It
31:41
it challenges us to say do you
31:43
have the mental skills to operate in
31:45
this scary environment? And
31:47
if you don't have the mental skills the fear will
31:49
win because the brain is designed to say hey listen
31:51
We need to survive Stay
31:54
away. I want to talk about
31:56
what those mental skills are specifically, but first I
31:58
want to talk about how do we know if
32:00
we should even be trying to overcome a fear? How
32:02
do we know when our fear is genuinely trying to protect
32:04
us versus when it's something we should push
32:06
up against to live the life we want?
32:10
That's a really good question. I don't know if
32:12
anyone has ever asked it that clearly. How
32:15
do we know? I think it's a
32:17
tension between when
32:20
you use your imagination to
32:22
think about how
32:24
you want to live and the life
32:26
that you would want to co-create. The
32:29
goals maybe to go back to
32:31
that earlier idea, like when you
32:33
use your imagination about what you
32:36
really, really, really, really are working
32:38
toward. If they're wildly ambitious, awesome.
32:42
If you can see a pathway
32:44
through it, great. There's going to
32:46
be incredible challenges toward that because
32:48
it's probably hard. It's
32:51
probably pretty difficult if it's stimulating to
32:53
you. We
32:56
do need to understand that our brain is
32:58
trying to keep us alive and threading through
33:00
challenging environments, the brain says, just leave. I
33:03
think you could find another way. Turn them back around.
33:05
This is not worth it. That's what our brain is
33:07
designed to do. If we don't
33:09
train our minds, our brain will win. The
33:13
more familiar you become on pushing up
33:15
against the edge, you become more
33:17
clear about, wait, this is just my brain's response,
33:20
as opposed to, is this
33:22
something I shouldn't be following? The
33:25
more you push up against it, the
33:27
more intimate you know the answer to
33:29
your question that you just asked. We
33:31
can make it even more concrete.
33:34
Sometimes we've got these maladaptive
33:36
fears like ... I have a fear of
33:38
fine. Oh, you do? Yeah. Yeah,
33:40
maladaptive in some respects, right? If you
33:42
want to ... Get anywhere. Or
33:44
do anything that you want to do. Yeah. Yeah.
33:46
So that would be, rationally, you know that most
33:48
people don't die when they get on a plane.
33:51
Yes. Okay. And there's 44,000 flights a day. Oh,
33:54
so you've done them. Interesting enough. Knowledge
33:56
alone does not solve this fear. Yeah.
34:00
all of the other coping skills and mental
34:02
skills training that would allow you to struggle
34:05
through at one level or
34:08
potentially at another level, dissolve all of the
34:10
stressors that you feel from it and be
34:12
completely content and happy. That is possible. So
34:15
in the briefest way,
34:18
if I wanted to be completely content
34:20
and happy with that maladaptive fear, what
34:23
should I do? You gotta do some work now. This
34:25
is actually the same exact work that Felix and I
34:27
did for the Red Bull Stratus program. Because
34:29
he was afraid of the suit, right? That's right.
34:31
And that was a maladaptive fear. He felt
34:33
claustrophobic in the suit he had to wear.
34:36
That's exactly right. Yeah. I don't
34:38
want to say afraid of the suit because it's like he's jumping out of it. Like he's
34:40
clearly a very strong guy. He
34:42
was afraid of the suit. Seems like it's diminutive for
34:44
what he was doing. That's a good word.
34:46
That was the big thing is that he's
34:48
like, look, I'm the strongest, the best at
34:50
what I do, facing fears and
34:53
I'm embarrassed to, he
34:55
was sitting in the airport, this is all public, so I'm not saying anything
34:57
I should say out of code. They
35:00
called the team and said, I'm embarrassed. I'm
35:02
crying like I'm
35:04
surprised that I am and I can't do it, I'm afraid.
35:07
That type of courage though, is what allowed the
35:09
break from to happen. So you say,
35:11
how do I do it? One, saying it out loud,
35:13
like I'm afraid for this. Okay,
35:15
great. Do you want to travel on airplanes?
35:18
And you say, yeah, I do. Okay, great. So now
35:20
we got some tension, all right? Good
35:23
science would suggest, and you've probably heard this, systematic
35:25
desensitization. Have you heard that methodology?
35:28
Go do that work, it will
35:30
change your life. Sit
35:32
with somebody, go through a systematic desensitization to
35:34
the fear response that you have. You
35:37
just might extinguish the fear that you have.
35:39
It would take you about two
35:41
days of deep work. But I fly
35:43
all the time and I'm often
35:45
scared. So aren't
35:47
I systematic desensitizing myself
35:50
by flying all the time? No, that's a good question.
35:52
No would be a good example. Let's do a mouse
35:54
in the kitchen. That idea that
35:57
you see a mouse and all of a sudden you jump on
35:59
a stool. and you got that tension. And
36:02
then the next time you see a mouse, what do you do?
36:04
Jump on a stool and feel that tension. Third
36:06
time you see a mouse, maybe you don't jump on a stool,
36:08
but you just have all that tension. So
36:11
now you see something kind of like a mouse and
36:13
you feel tense. So each
36:16
time that you have a tense response to
36:18
either the thing that's actually there or something
36:20
that looks like the thing that was once
36:22
there, that tense response is training. So
36:25
you're training the stimulus, the
36:27
mouse with tension. So
36:29
each time you fly and it's hard,
36:31
you're actually strengthening the thing that you
36:34
don't want. You're getting better at flying
36:36
with tension. You're getting better at
36:38
flying with fear. You're getting
36:41
better at flying with like ripping your nails
36:43
into the seat. So
36:45
we have to decouple that and get better
36:47
at flying with freedom
36:49
and happiness and whatever, whatever,
36:51
whatever. The intervention there is
36:53
what's called the systematic desensitization. Any good
36:55
psychologist can walk you through it and
36:58
in a couple hours to a couple days, you
37:01
could have the freedom that you want. Okay. I mean, I will
37:03
say the thing that's been most helpful in my fear of
37:05
flying is I haven't framed it
37:07
as my value sentence. I haven't framed as
37:09
my first principles, but it is something like
37:12
I want to live a big, rich, satisfying
37:14
life. There you go. And that's been the
37:16
thing that's gotten me on plane so far.
37:19
Okay. So it's cognitive for you
37:21
that you've got two competing ideas and you
37:23
muster all the strength to say that one's more
37:25
important than my fear response. Awesome. I mean, that's
37:27
probably what makes you great is that you can
37:30
grind it out. That's how I face most of
37:32
my fears. I would say. That's awesome. That's not
37:34
the fullness of it though. Because we are, that's
37:37
like from, if you think about cognitive
37:40
and emotion and that whole
37:42
loop has physiology and physical
37:45
and thinking. Okay. So there's the
37:47
physical response, the physiology response, there's the emotional
37:50
piece and there's the thinking piece. You're
37:52
investing in a strong mind, the thinking piece, and
37:54
then we want to wrap around the other two.
37:57
And then that would be a more complete
37:59
approach. Yes. And I also want
38:01
to leave plenty of
38:03
room open for systematic desensitization.
38:07
Maybe it doesn't work, but there's other good science
38:09
as well. This one holds up really
38:11
well for most people. But each one
38:14
of us are – you
38:16
and I are neither subjects in those
38:18
researchers that found the findings and
38:20
we are not, quote unquote, the average
38:22
person, meaning that I'm not even sure what
38:24
an average person is. We're all unique. We
38:26
need these snowflakes that kind of travel
38:29
around the world in these bodies. I don't
38:31
know how you got your body and how I got my
38:33
body and we're using this made-up language right now. It's
38:36
quite remarkable, this experience of life.
38:39
But there is – the science would suggest that that's a
38:41
good one and there's a handful of other approaches that could
38:43
be good as well. You mentioned developing
38:45
skills for pushing up against
38:47
fear. Are there other skills
38:49
for doing that or is
38:52
that systematic desensitization largely? That's an
38:54
important one. Now,
38:56
let's take what you're doing is that you
38:58
say, I've got this bold future that I'm
39:00
working towards and this ambitious purpose that I've
39:02
got in my life and then you're
39:05
using your mental horsepower to get you
39:07
closer. Awesome. Another way to
39:09
help you is to have teammates, is
39:12
to have your environment and your community
39:14
to see you, to challenge you, to
39:16
support you and to be part of
39:18
it with you. Nobody does it alone.
39:21
Whatever the extraordinary thing is,
39:23
it's too multi-factor, multi-dimensional, too
39:25
complicated by definition like
39:28
we need each other. Who are
39:30
your teammates? Make sure that they
39:32
really understand your
39:35
traumas, micro and massive
39:37
traumas, all of your hurt
39:39
and your dreams and your hopes and your
39:41
ambitions so that when they're part
39:43
of the process with you, they understand you completely.
39:46
I love that. You also talk about the
39:48
difference between having consequential
39:50
and non-consequential environments. So essentially
39:53
environments wherein if we make
39:55
mistakes, they have real consequences
39:57
and then environments where If
40:00
we make mistakes, they're maybe not as big of a deal. And
40:03
I think one of the things that causes
40:05
a lot of fear in people is not
40:07
being able to differentiate between those two things.
40:10
Great insight. Yeah. We
40:13
think that non-consequential environments are consequential
40:15
environments. Great insight. Yeah, very
40:17
cool. Can you speak to the difference between those two
40:19
things and maybe how we can begin to see non-consequential
40:23
environments as non-consequential environments?
40:25
Yeah. It creates such a
40:27
bigger playing field when you're clear about
40:30
the things that are consequential versus
40:32
non-consequential. So let's
40:36
talk about what we're actually working up against. Most
40:38
people can figure this out exactly what we're talking
40:40
about. Like, wait, me going
40:42
on, let's say a podcast, your podcast,
40:44
is it consequential? Well, if my sense
40:47
of identity is co-mingled
40:50
or mired with or
40:53
collapsed on my image,
40:55
if my identity is collapsed on the thing that I do,
40:57
this has great consequence because
40:59
your community is strong and they're listening
41:01
and they're paying attention and it's large.
41:05
So this could be very dangerous for
41:07
me. But if
41:09
my identity and my sense of self
41:12
is not collapsed on how well I articulate
41:14
my thoughts, then
41:17
there's incredible freedom to play,
41:19
to explore. So it's
41:22
decoupling who you are from what you
41:24
do might be one of the greatest
41:26
things that you can do to understand
41:28
the difference between consequence and non-consequence.
41:31
Intellectually you and I know that if I make a mistake, there's
41:34
not a hand grenade under the
41:36
– Oh, there is. I
41:38
just didn't tell you. Yeah, there's not a sniper in the corner. There's
41:41
no physical consequence. We
41:44
could maybe manufacture a scenario
41:46
where if I
41:48
say something that's really offensive to your
41:50
environment or to your community that there's
41:53
some sort of boycott or cancel. I think that's
41:55
always a real threat. But
41:58
it's not something that – is going to serve me
42:00
well to try to manage that. And
42:03
we could also create a scenario that if
42:05
I'm offensive in any ways that people have,
42:08
your community would strike against my
42:10
earning power in the future. Okay, so
42:14
we have to extrapolate just a little bit too far
42:16
for that to materially
42:18
show up in this moment for me. So
42:20
what's consequential is only limited by
42:23
my sense of self. And
42:25
if I can find freedom in me
42:27
being me, then this is not a
42:29
consequence, it's an opportunity. And so
42:32
going from, it's seeing
42:35
something, so every micro moment we
42:37
have, there's
42:39
a filter that is your belief system, let's
42:41
call it a filter. And it influences whether
42:43
you see this moment as an opportunity or
42:45
a threat. And that's kind of
42:47
what we're talking about. So if you
42:50
build up a healthy filter, and
42:52
you can see more moments as an opportunity versus
42:54
a threat, you're gonna be on the winning side
42:56
of this equation. And how
42:58
do you do that is decouple who you are from
43:00
what you do. Because the most
43:03
threatenings are not physical for most of
43:05
us, it is risk to
43:07
identity. And that's where the
43:09
concept of fear of people's opinions, just for
43:11
fun, we called it FOPO, is
43:14
the greatest constrictor of one's
43:16
potential is this chronic management, am
43:19
I okay in the eyes of
43:21
you and others? And when
43:23
I'm managing that, I'm not tuning to
43:25
the actual task at hand. And
43:28
so in sport, as another easy
43:30
analogy, is that it's really hard to
43:32
hit a baseball, let alone if I'm
43:34
thinking about the last ball and trying to focus
43:36
on the current ball, it's not that different than
43:38
the pitcher throwing two balls at the same time
43:40
and me trying to figure out which one to
43:42
focus on to hit. It's very hard to do.
43:46
So our mind can only focus on one thing at a time.
43:49
And if you can decouple the
43:51
management of your self identity from
43:54
the task at hand, it is so much
43:56
easier to live freely. And most
43:58
of us, the writer passage. to be
44:00
an adult in modern times is not clear, but
44:02
I think this is one of them. Okay,
44:05
well I have to ask, how do we do that? One
44:08
just become aware that the first
44:10
is the awareness bit, is that your
44:12
brain, let's go back to another kind of first principle
44:14
we talked about, your brain is designed to survive. The
44:17
greatest threat in modern times is not the
44:19
physical piece, it's the inclusion piece. This is
44:22
not being kicked out of the tribe, essentially. You've
44:24
totally nailed it. And most people understand it.
44:27
That was important 250,000 years ago. For
44:29
literally survival. I think that's something that we
44:31
kind of gloss over sometimes, like you would die
44:34
if you were kicked out of the tribe. That's right. If
44:36
you and I screw up in some kind of way,
44:39
maybe two, three times we screw up. We were responsible
44:41
for something for the tribe's security or health. And
44:43
we screw up with too many times, the elders are like,
44:46
hey, listen, Liz, Mike, you got to go. You're
44:49
out. Now we had to try to fend
44:51
and forge and protect and hunt and gather,
44:53
maybe a couple cousins say, no, you can't,
44:55
we're coming with you. So now we got
44:57
five. It's still too much.
44:59
The wild and the tribes, it's too much.
45:02
So being kicked out, being criticized was
45:04
a near death sentence. Our
45:07
brain hasn't changed that much. And
45:10
modern times have changed a
45:12
lot since 200,000 years ago.
45:15
Like we're barely dealing with fire. Now we've got
45:17
white lights everywhere. So like it's changed a lot.
45:20
But our brain hasn't changed much. So we've got
45:22
this old operating system trying to manage modern times.
45:25
And that old operating system, our brain
45:27
is constantly checking, am I okay? Am
45:29
I okay? Am I okay? In the
45:31
eyes of others. And
45:34
when we're doing that, it's not only exhausting
45:36
from an energy and fuel standpoint, it
45:38
pulls us away from the good life
45:41
because we're just trying to fit in as
45:44
opposed to express artistically something,
45:47
whatever that thing is. So
45:49
how in the moment, in a
45:51
day, in a week, can we
45:53
begin to rewrite that neurological wiring?
45:55
I love it. Okay, so I didn't answer the
45:57
question. So want awareness. Be aware that that's happening. In
46:00
his go from a performance space identity
46:02
which we hints at on ten minutes
46:04
ago to a purpose best I them
46:07
So a performance based identity is I
46:09
am what I do relative to other
46:11
people. So.
46:13
I'm okay as long as I'm better than you. I'm.
46:16
Okay, as long as I'm. As good
46:18
as you. But. As soon as I
46:20
start sliding a little bit, I'm not okay.
46:22
And I mean I meaning my entire Denny's
46:24
Okay. That's. Why?
46:27
The number one fear for
46:29
humans is walking up for
46:31
steps? It's the number
46:33
one. Fear. Because. Those four
46:35
steps lead to the presentation
46:37
platform. Public. Speaking. Yeah,
46:39
it's more than death in which is why, and
46:42
to me, isn't it? It's so crazy to me
46:44
that public speaking it's scary to people than death
46:46
because I'm self. I did that. That's my number
46:48
one other. Sparks things. Affect
46:51
my son who's living the life that.
46:53
Know Yeah, that's Chef. Yeah, you. Don't really
46:56
know what you're capable than that.
46:58
You are loveless because your fears
47:00
taken over. By the way, I
47:02
like I'm like that's my number one fan like I got other
47:04
faced. By a less and less than
47:06
per se you a the is a
47:08
to success and A but imagine your
47:10
fears so strong you as but like
47:13
imagine one person sphere so strong that
47:15
never feel scene because they spend so
47:17
little time being vulnerable with other people.
47:19
So they go through life disconnected, numb.
47:22
Isolated. This is where
47:25
depression and anxiety and and
47:27
suicidality and drug use. The
47:29
severe garden variety. Maladaptive.
47:32
Real experiences that over thirty six
47:34
percent of us are struggling with.
47:36
Ominous. It's more like fifty percent
47:38
of us. Are really struggling.
47:41
And so. In.
47:43
High school. In grade school and
47:46
college I was never given the
47:48
basic psychological tools. Time for good
47:50
life. I was taught how to
47:52
think. I was homeless,
47:54
how to execute pressure packed tests
47:56
as told how to sit down
47:58
and listen to. right? Pretty.
48:01
Well but I was not told how
48:03
to use my mind other than to
48:05
think. But. There's a whole
48:07
bunch of other things like confidence is a
48:09
trainable skill, To say how
48:11
do we do it first has go from
48:13
performance based identity to purpose based. So purpose.
48:17
And I'm gonna go to the mental bit and
48:19
minute purposes like be part of something bigger than
48:22
you. So. When you go on
48:24
stage, you're like most. Look Thank.
48:26
You for being here. I'm
48:28
going to start by sharing something. It's really important to
48:30
me and I hope you can see yourself into cause
48:32
I need help. And. That thing
48:34
is for on the white. Whatever. That
48:36
thing is. And so when your
48:39
purpose based you're a contributor, you need the
48:41
connection with other people's Maybe you can see
48:43
yourself in this and I hope you do.
48:46
And I got a place where
48:48
you're in some kind of way
48:50
so that purpose based diminishes this
48:52
protection of self and amplifies something
48:54
that's far bigger than you. So
48:57
the greats they are: Purpose
48:59
Best: Doctor King Jr, Malcolm
49:01
X, Mother Teresa, Gandhi.
49:03
Buddha, Jesus. Like the greats of all
49:06
greats, they were on to something really
49:08
important. Money
49:11
was such a source of anxiety for me
49:13
for a long time and I talking about
49:15
building good healthy habits but I didn't have
49:17
any when it came to financial wellness. When
49:20
they started getting educated about my money, I
49:22
began to feel empowered about it and pretty
49:24
soon added like how didn't let this cause
49:27
me so much anxiety for so long If
49:29
you are struggling just like I was, you
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49:42
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they make really different products than any
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52:16
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52:18
I am probably the biggest fan of
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52:23
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52:25
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52:27
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52:29
buying expensive products and you don't have
52:31
a shower filter, you're almost wasting the
52:34
money because you're never gonna get the results that
52:36
you want. It's great for your health because
52:38
you're breathing in all of that steam from your shower,
52:40
but oh my God, the vanity
52:42
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52:44
we bring ours on nomad life. When I
52:46
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52:49
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my skin is drier and it's just awful.
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And this is true no matter what the
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local water supply is like because at a
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it is so awful for our skin and
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our hair. The symbiotic shower
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54:09
Hmm that's so interesting. Okay. Well FOPO
54:11
is going to be my next one. But for fear,
54:13
can we call it? Operate
54:15
with fear. Can we say that's the
54:17
secret? That's the habit. It's not overcome
54:19
fear but learn to operate with fear
54:21
I'm completely down with that. Okay, we're into that
54:24
one more layer to this is that because I
54:26
kind of intimated I want to get to the
54:28
clarity is that Isaac
54:30
confidence is a trainable skill. So
54:33
you said how do we deal with FOPO fear
54:35
people's opinions? decoupling
54:38
and going from performance based
54:40
or purpose-based But also when you train
54:42
your mind when you know how to
54:44
be confident in any
54:46
environment There's incredible
54:48
freedom. You are no longer Putting
54:51
yourself in a vulnerable position to have other
54:53
people the external world around you be just
54:55
right so that you can be confident And
54:57
that's how most people Go
55:01
through life is that well, I'm
55:03
confident because this environment is
55:05
helping me be confident I'm confident
55:07
when a couple things go my way So
55:10
imagine a basketball player that says I feel
55:13
good after a couple shots going What
55:15
if they never go in? Now
55:18
you're not confident if you're not confident How are they ever going
55:20
to go in and the ordering is wrong?
55:22
The ordering needs to come from yourself first. So
55:25
confidence comes from what you say to yourself period
55:28
That's completely in your control and I can
55:30
go down the list being calm is a
55:32
trainable skill I go down the list of
55:34
other trainable skills that would help you be
55:37
more powerful within your own self
55:39
So you're not abdicating to the
55:42
environment or other people. Am I? Okay, that's the
55:44
work Sneak
55:46
preview confidence is number four. Oh it is
55:50
But can you give us one tip to be calm because
55:52
you said that's a trainable skill so before we leave that
55:54
I want a tip for there, so
55:56
Anything that we can train we can
55:58
get better at that's for first introduce a model
56:01
and then I'll show you how to apply that
56:03
model. So think about a scale from one to
56:06
ten. Ten is the
56:08
most activated you could imagine. A
56:10
nine is like, I think I just threw up
56:12
in my mouth. Like I'm way too nervous for
56:14
this. Okay. A five would be optimal.
56:18
So four, five and six are pretty good, right?
56:20
But a five is the sweet spot, let's say.
56:22
So what's one? Like I'm yawning.
56:24
I'm so bored. Yeah. So
56:26
there's not enough internal activation for
56:29
me to be challenged in
56:31
the right way. But a five is like, I love
56:33
it. Like I've got the right vibe for
56:36
this moment. Okay. So a technical term is
56:38
called activation. And again, a nine
56:40
and a ten is like way too switched on.
56:42
My hands are shaking, my breathing's, whatever,
56:45
all of that's happening and I feel out
56:47
of control on that model. It's called the
56:49
yerksi Dodson model. People want to be nerds
56:51
and look it up. So the
56:53
first order of business is to recognize where you are on
56:55
that scale. And then from that scale, let's
56:57
say you're like, this is a nine. Your
57:00
job is to get to an eight. And then once you're
57:02
at an eight, work to get it to a seven and
57:04
then to get to a six. And now you're in that pocket. It's
57:07
kind of like the porridge is too hot, just right and
57:09
too cold. So four, five and six, the porridge is just
57:11
right. So how do you go? You're going to
57:13
know the answer. How do you go from a nine to an eight?
57:16
I'm going to say breath work. That's it. Yeah.
57:19
Breathing. It's the greatest tool that we
57:21
have to down regulate our
57:23
intensity. If you don't practice
57:25
breathing and you're walking up
57:28
those five, four steps to the
57:30
public speaking stage and then
57:32
you're not practicing breathing, that
57:34
breath is not going to work for you right there because
57:36
you're not skilled at it. So it might
57:39
give you a little bit of a downregulation, but
57:42
it's not going to be the potency that you
57:44
want. So if
57:46
somebody were to train for years on
57:49
breathing and they're at the bottom of
57:51
those stairs and they go, wow, I'm like in an eight
57:53
or nine. I need some breathing. That breathing
57:55
is going to show up in a pretty cool way for them.
57:57
Do you have a favorite breath work practice? Three,
58:00
and I'll use principles first than and
58:02
and then the tactics would be something
58:04
that. He. Would fall on
58:07
and in specific techniques what went
58:09
down stream but note three principles
58:11
would be a breathing practice. The
58:14
down regulate a breathing practice to
58:16
build capacity. And. A breeding
58:18
practice to help focus. So
58:20
box breeding. To. Spare
58:23
parts to every breath. And so he
58:25
did. Four seconds in Hell for seconds,
58:27
Pause for second. Xl for second. pause.
58:30
That helps mostly without us. Down
58:32
Regulation is let's use Up Kittens the
58:35
four seconds and slight pause at the
58:37
top and an eight seconds out. So
58:39
when you're Xl, double your in hell.
58:42
That helps to down regulate. And.
58:44
Somewhere around Twelve Brass for people we
58:46
start to trigger the rest and digest
58:49
system in our body. that he drew
58:51
case Shudder down is no, will there
58:53
be chasing you It's okay. Somewhere around
58:55
Twelve Brass with that type of kids
58:58
and the cadence again it could be
59:00
five seconds and depending on your long
59:02
and rib cage capacity in ten seconds
59:05
out. Or six seconds in
59:07
and twelve. Okay and then towing
59:09
capacity as a different kids. And
59:12
it would be let's go five
59:14
seconds in the she say five second
59:16
pause or hold at the top and
59:19
then ten seconds out. Five
59:21
Second hold. So five,
59:23
five ten five would be that
59:25
type of breathing. And doing that.
59:27
Say ten of those in a
59:29
row. You start to build some
59:31
capacity because you meet yourself. When.
59:34
You feel like you're running out of oxygen. Enough
59:37
for that Breeding will do not only
59:39
you building the capacity between the oxygen
59:41
and carbon dioxide exchange which is really
59:43
going for efficiency. But.
59:46
At that point the seats for breath in.
59:48
You. Like. To bring
59:50
out of breath and this you meet.
59:53
Yourself. are you trying to
59:55
escape are you relaxing and settling
59:57
in are you gripping and fighting
1:00:00
You meet yourself and i meet myself at
1:00:02
the edge of capacity. And
1:00:04
so we want to design our life
1:00:07
everyday just like elite athletes do physically
1:00:09
is we design ourselves to go right up to
1:00:11
our edges. And you and i can
1:00:13
do that we don't have to do it physically you do it emotionally.
1:00:16
Every day and if you don't
1:00:19
do it you're training or getting
1:00:21
or decompensating and so if you're
1:00:23
not training you're getting a little bit worse. I'm
1:00:25
not pointing to a hustle hard i'm pointing
1:00:27
to being very intentional about the things that
1:00:29
you want to get better at i think
1:00:32
most of us could get better emotions. I
1:00:34
think most of us could get better at speaking
1:00:36
to ourselves and backing ourselves our self talk most
1:00:38
of us can use a little breathing training more
1:00:41
calm later i love that
1:00:43
okay so we're gonna say number
1:00:45
one is operating with fear. We've
1:00:48
talked about number two which was overcoming pho
1:00:51
po fear of other people's opinions do
1:00:53
you have anything else that you want to touch on
1:00:55
with overcoming pho po i know you wrote literally an
1:00:57
entire book about it i did it's really fun
1:00:59
to write that it was hard it's a great
1:01:01
but thank you yeah yeah the way that happens
1:01:03
i'm twenty five years in my career and i
1:01:06
never wrote a book really. And
1:01:08
i wrote an article three page article for
1:01:11
harvard business review and they came
1:01:13
back twelve months later and they said. Okay
1:01:16
you touch the nerve you are the
1:01:18
most downloaded article for the last
1:01:21
twelve months let's write a book i was like really
1:01:23
i thought i was alone in this i really thought.
1:01:26
I was the weird one that had this as
1:01:28
a early young person this. Reflexive
1:01:31
need to want to fit in and i was
1:01:34
conforming and contorting in weird ways to
1:01:36
just fit in and like no apparently
1:01:38
our whole community said me too and
1:01:41
so i was called i loved writing it there's
1:01:43
a bit of research in there around what's called
1:01:45
the spotlight effect which i think is really cool
1:01:47
to just understand that that experiment which is
1:01:49
essentially that we think people are
1:01:52
noticing us far more than they're
1:01:54
actually noticing us the most simple
1:01:56
version of it and. When
1:01:58
you recognize that you go home. And my grandmother
1:02:00
was right. My grandfather had her.
1:02:03
Yeah, people are not really paying attention to me. Were
1:02:06
your grandparents telling you that? Totally. Like,
1:02:08
nobody cares about you, Mike? Yeah, basically,
1:02:10
yeah. Get over it. You're
1:02:14
fine, kid. They're
1:02:16
worrying about themselves, not you. My
1:02:19
grandparents were awesome. The Greatest Generation. They had
1:02:21
it right. World War II folks, they had
1:02:23
it right in so many ways. Interesting.
1:02:26
So understand the last kind
1:02:28
of takeaway with FOPO is
1:02:30
understand that you think
1:02:32
other people are noticing you far more than they
1:02:34
actually are, plus everything we've already talked about. I think
1:02:37
that that's pretty cool. OK, let's dive back into confidence,
1:02:39
which is number four, and then we'll come back to number three.
1:02:42
You are not a fan of power poses, right? I'm
1:02:44
not. OK, you're also not a fan of faking it
1:02:46
till you make it. I'm not. Can you talk
1:02:48
to me about why? Sounds
1:02:51
like you are. You like both
1:02:53
of them? Not of power poses. This feels
1:02:55
silly to me. Faking it till you make
1:02:57
it, I am. And I'm curious why
1:02:59
you're not. If I were to say,
1:03:01
hey, I know you're going out to a
1:03:03
big gala, and I've got a fake
1:03:05
Birkin for you, how would
1:03:08
that feel? I think I
1:03:10
would be like, nobody will be able to tell.
1:03:12
That's right. I think that designer bags are silly,
1:03:14
kind of. OK, so it's bad. I
1:03:18
would not spend that much money. I would be.
1:03:20
Designer shoes? No, no, no, no.
1:03:22
Sorry. But I think
1:03:24
I would be like the fake version for
1:03:27
what I'm trying to do, which is ostensibly impress
1:03:29
other people, probably will do the job. So then
1:03:31
I'm like, why not fake it till I can
1:03:33
afford the real version? So where I was pointing to
1:03:35
is I would know it's fake. And I would know
1:03:38
that I'm trying to impress other people. And
1:03:40
I'm saying, fuck that. Sorry
1:03:42
for the crickling that. So if you're faking it
1:03:44
till you're making it, you're looking
1:03:46
for that external validation, not the
1:03:48
internal validation. Yeah. Oh. Yeah.
1:03:52
Points right at the core source for FOPO.
1:03:55
That's so interesting. I know. Maybe you're
1:03:57
going to reorganize the thought. was
1:04:00
your acting as a
1:04:02
performance psychologist, you wouldn't want me faking it. If
1:04:05
I was your tattoo artist, you wouldn't want me faking it.
1:04:07
You'd want to know that I actually am artistic and I
1:04:10
can do it. You wouldn't want your
1:04:12
surgeon or your lawyer. What
1:04:15
about stuff that's not skills-based? So faking it till you
1:04:17
make it comes out a lot in body confidence. I
1:04:19
don't necessarily like how I look, but I'm going to
1:04:21
go out in the world and pretend that I like
1:04:23
how I look. I actually have gotten to a place
1:04:25
where I'm very at peace, but let's say I have
1:04:28
the narrative that I don't like how I look. I'm
1:04:30
going to go out in the world, pretend I like
1:04:32
how I look, and that will train into my brain
1:04:34
acting that way, which will make me more comfortable with
1:04:36
how I look. Yeah. I
1:04:39
would go at it a different way. I'm more
1:04:41
interested in an authentic
1:04:45
relationship with oneself and with others. So I would go
1:04:47
at it a different way. Let's say that I didn't
1:04:49
like the way I feel in my body. I
1:04:52
think very similar to how you just did. If I'm
1:04:54
working with somebody, I would say, let's just work on
1:04:56
that. And when you're out in public, I wouldn't say
1:04:58
fake it. I'd say be you in
1:05:00
that and feel that pain. So
1:05:03
when you're out in the environment, whatever that
1:05:05
social setting is, recognize that that pain is
1:05:08
a lot or it's just
1:05:10
naggingly consistent. Maybe it's not
1:05:13
a lot, but it's just like this small
1:05:15
hum. Feel that pain
1:05:17
and do the work. So
1:05:20
I'm not trying to mask the pain. I'm
1:05:22
not trying to fake any of that. I'm
1:05:24
not a fan of psychological principles that are
1:05:26
masking or faking, nor am I a
1:05:28
fan of knockoff, whatever's that's trying to present a
1:05:30
certain way. One of the worst things a psychologist
1:05:32
can do is have somebody
1:05:34
sit down across them and go, oh, it's
1:05:38
going to be okay. You don't know
1:05:40
that. The best thing a psychologist can do
1:05:42
is say, that looks like that.
1:05:45
You're hurting. Validating. And
1:05:47
they go, yeah, I don't know if
1:05:49
you really understand. Well, help me understand. Let's go deeper
1:05:51
into the pain because once we feel all of that
1:05:53
pain, then that is the impetus
1:05:56
for real change. And when we're constantly trying
1:05:58
to just minimize and we're constantly trying
1:06:00
to drug over or fake over or
1:06:02
drink over or whatever over it, fake
1:06:04
over it that maybe it's an okay
1:06:07
tactic. I don't know. Maybe I'm being
1:06:09
too principle based here
1:06:11
but I tried to fake it for a
1:06:13
long time. It was my
1:06:15
early life and I knew that I
1:06:17
felt like a chocolate Easter
1:06:20
egg bunny. If somebody would poke it just a
1:06:22
little bit, there was nothing on the inside and
1:06:24
I fall into a thousand pieces. And
1:06:27
so I was walking around for so
1:06:29
much of my life scared. So that's
1:06:31
why I have a reaction to the fake thing
1:06:33
because I know it. And
1:06:35
I've had to work really
1:06:37
hard to not continue
1:06:40
life down that path. My parents
1:06:43
were great models for it. Dad
1:06:45
was an alcoholic drug user.
1:06:47
Mom was codependent. So I never really knew what
1:06:50
I was getting. And so
1:06:52
the fake it thing was really easy but
1:06:55
the cost is too much. That's my personal
1:06:57
experience. What are some real ways
1:06:59
that we can build confidence?
1:07:02
Well, one, let me stay on that piece.
1:07:04
Feel the emotional discomfort and pain. Face
1:07:08
your dragon, whatever that thing
1:07:11
is and do it with somebody that is
1:07:13
highly skilled. Do it
1:07:15
with a psychologist. That's all they've studied
1:07:18
and or a minister or a
1:07:20
priest or somebody that is trained and skilled
1:07:22
at it. And like feel
1:07:25
all of that. The
1:07:27
answer will be clear that
1:07:29
you hold the power on how you live
1:07:31
your life. I can give
1:07:34
you an answer about confidence but once you
1:07:36
feel the pain that I'm talking about,
1:07:38
the discomfort of feeling like you're
1:07:40
not okay based on anything other
1:07:42
than who you actually are until
1:07:44
you do that and you put your foot in
1:07:47
the ground or you put your tall tent hole
1:07:49
in the ground, you say, no, no, no, look,
1:07:52
I'm a work in progress and I actually do
1:07:54
want to have this level of fitness or this
1:07:56
type of body structure or whatever. You
1:07:59
got to feel all that pain. Oh, wait, it's so
1:08:01
interesting. I want to linger on that for a
1:08:03
second because it is like by faking
1:08:05
it till we make it, we're saying, I'm not
1:08:09
okay until I find
1:08:11
peace with my body. I'm not okay until
1:08:13
I exhibit this thing that I'm trying to
1:08:15
fake it. And by feeling
1:08:17
that thing, you're saying I'm
1:08:19
okay regardless. Amen. And
1:08:22
I'm also saying I'm a work in
1:08:25
progress. So fake it till you make
1:08:27
it. What does make it mean? Yeah.
1:08:30
So I'm going to show you now that I've
1:08:32
made it. I'm faking it, so I'm completely hollow.
1:08:34
None of this is real. And
1:08:37
I'm going to show you that I've made it. What do
1:08:39
you mean you've made it? Yeah. I
1:08:42
still feel like I'm selling my demo tape out of my trunk.
1:08:44
Like, I never did that.
1:08:46
But like that idea, like I'm still a work
1:08:48
in progress. I'm still trying to figure
1:08:50
out how to be me in
1:08:53
this complicated world. And you're going to show me that
1:08:55
you made it? Come on. I'm
1:08:57
not speaking to you. I'm speaking to all my friends that
1:08:59
are like, I got it together. I don't believe any of
1:09:01
it. So show me that you're a
1:09:03
work in progress and I'm going to be like, yeah,
1:09:05
me too. And what I'm going to do for my loved ones
1:09:07
is I'm going to say, I'm a work
1:09:09
in progress. I'm still trying to figure it out. And
1:09:12
they go, yeah, me too. Now we're working
1:09:14
from the same tall tent pole. So
1:09:18
sorry to go down that narrative. I
1:09:20
don't just say it out of whimsically,
1:09:24
like that's bad science or
1:09:26
that's a whack philosophy. When
1:09:28
I say I am not down with fakity, make it
1:09:30
not, I personally am not down with power
1:09:33
poses. I'll explain that in a minute. I've metabolized
1:09:36
those words and that's why I say them.
1:09:40
Can you give us maybe some type of practice though
1:09:42
that we could do to begin to fill
1:09:45
that confidence after we feel it, after we
1:09:47
accept where we are? Yeah, that's cool. You
1:09:50
can parallel path all of these as well. You could start
1:09:52
with this more simple, less
1:09:55
difficult path, which is when you understand the
1:09:57
mechanics of confidence, confidence only comes from one
1:09:59
place. one place only, which is what you say
1:10:01
to yourself. Now,
1:10:04
if you're going to say to yourself things
1:10:07
that are not believable to you, we're back
1:10:09
to the fake it thing. It's not real. So
1:10:11
what you say to yourself must be grounded. It
1:10:13
has to be true. So this is
1:10:16
why doing that internal alone based work
1:10:19
is really important to become more
1:10:21
aware of the words that you speak
1:10:23
to yourself. That's mindfulness,
1:10:25
conversation with people of wisdom, where we started
1:10:28
and journaling. And
1:10:30
so we want to increase the awareness of
1:10:32
the psychology is invisible. We can't see thoughts,
1:10:34
but we want to increase to our best
1:10:36
ability, the awareness of how we're speaking to
1:10:39
ourselves about ourselves, about our
1:10:41
future, about our past. When
1:10:43
you become more aware of it, you
1:10:45
can navigate and guide your thoughts. And
1:10:48
to make it super simple, step one is
1:10:50
becoming more aware of your thoughts, how you
1:10:52
speaking. Step two is back yourself, coach
1:10:55
yourself, be the greatest
1:10:57
colleague, supporter, champion, whatever
1:10:59
about yourself. And
1:11:01
how do we do that? Is that
1:11:03
self talk comes down to here's the training
1:11:05
of it. I know I'm talking
1:11:07
fast and you and I are going pretty quickly about things. I
1:11:10
built a 15 hour course
1:11:13
that has all of this in here and it's
1:11:15
really good work so that there's at
1:11:17
least a home for this type of training. And
1:11:19
we can put a link to that. Yeah, it's good. I think
1:11:21
it's wonderful. So the thing about that is
1:11:23
that what I asked people
1:11:25
to do, and I'm going to share this in
1:11:27
a story first is be very clear about
1:11:30
the hard things you've done in your life. And
1:11:33
then what do those hard
1:11:35
things in your life give you the right
1:11:38
to say to yourself about yourself? So
1:11:41
I did some early work with a MMA
1:11:43
fighter and I mean, he
1:11:45
was all but 225 pounds, 6% body fat, you know, he
1:11:49
was about six foot one
1:11:52
traps up to his ears, you
1:11:54
know, tattoos crawling up
1:11:57
his neck, cauliflower ears, bald
1:11:59
head. He looked the part and
1:12:02
we were in this small little space in this kind
1:12:04
of corner office and we're doing
1:12:06
some work and I said, I said, what's it like
1:12:09
when you're at your best? He
1:12:11
says, oh, I'm not saying anything to myself. I
1:12:14
go, right, right, right. I knew that,
1:12:16
but I was like, what are you saying to yourself
1:12:18
when you're at your best? I'm
1:12:20
going to give you a quote. I don't want to be at
1:12:22
the cursing gervais here, but so
1:12:24
he looked at me, squares up in my eyes, he says,
1:12:26
oh, I'm a tough motherfucker. I
1:12:29
said, oh, I said, can you back it
1:12:31
up? And he
1:12:33
says, yeah, my last cage fight,
1:12:35
I was in
1:12:37
an end game position. I was being choked out.
1:12:40
I broke the choke hold. I put him on
1:12:42
my shoulder, dragged him across the cage, dumped him
1:12:44
on his back, finished the fight. And he looked
1:12:46
at me and said, Mike, I'm a tough MFR.
1:12:49
I said, you got anything else? And
1:12:51
he looked at me like I was absolutely off my
1:12:54
rocker. And he leans in and he says, yeah,
1:12:57
my dad's ass when I was 15. I'm
1:13:00
a tough MFR. I
1:13:02
don't know what was wrong with me. And I leaned in again and I
1:13:04
said, you got anything else? And
1:13:08
he says, if someone were to ask me one more
1:13:10
question, I just might choke him out. So
1:13:13
he grinned and he looked at me like you got another
1:13:15
question. So the point of that fun story where I was
1:13:17
scared for my life is that he could back it up.
1:13:19
So he knew the language to speak to himself. So
1:13:22
if you want to be confident, it comes from how you speak to
1:13:24
yourself. So he says, when he's
1:13:26
scared, when he's not scared, when he's walking in
1:13:28
the cage, when he's walking into a training environment,
1:13:30
when he's walking into any environment
1:13:32
that he's challenged, he can say, I'm a
1:13:34
tough MFR. And he's
1:13:37
got at least three experiences to back that
1:13:39
up. So I would ask
1:13:41
you or anybody to write down three things
1:13:43
that have been really hard for you. And
1:13:46
then what do those three things give you the right to
1:13:48
say? And then
1:13:50
practice saying that to yourself. That is
1:13:52
so powerful. Yeah, bring that to the
1:13:55
surface. And then find three other things that
1:13:57
have been wonderfully abundant or
1:13:59
whatever. And then what are those three? Honest
1:14:01
experiences that you've been through give you the right to
1:14:03
say. And then bring that to the surface
1:14:05
more often. So that when
1:14:07
you find yourself in a stressful, pressure-packed
1:14:10
situation, you can bring those to the
1:14:12
forefront much easier. So
1:14:14
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1:14:45
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1:14:52
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1:14:55
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it out. That
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is so powerful. You like that better than fake
1:17:36
it? I do. And I think you
1:17:38
pointed out the problems with the fake it
1:17:40
to me. You talked me out of it
1:17:42
successfully. Come on. Let's
1:17:45
do it. Okay. So
1:17:47
we skip number three to get to number four. Number
1:17:50
three is optimism. You
1:17:52
say that you don't know one world
1:17:55
leader or hyper successful person who doesn't
1:17:57
know the future is going to
1:17:59
be great. They that they don't
1:18:01
fundamentally believe. That if you're is gonna
1:18:03
work out. How
1:18:05
do we do that? I feel like so many
1:18:08
people selling computers is gonna be awesome. The estate
1:18:10
is all. I think that's right.
1:18:12
So optimism or pessimism or psychological
1:18:14
terms. And. What we know
1:18:16
about those two principles is that we are
1:18:18
not necessarily. Can always leave some
1:18:21
room and here for genetics that we don't
1:18:23
understand yet, but for the best way that
1:18:25
we understand optimism, pessimism. It's a lens through
1:18:27
which we view the future. And
1:18:29
were not born with islands. We
1:18:32
learn and develop balance. So.
1:18:35
There's a problem with pessimism, and
1:18:37
there's a problem with optimism. The
1:18:39
problem with optimism is what's called
1:18:41
naive optimism. Taylor. Says hold hands
1:18:44
and run through the minefield. Every could be good. I
1:18:46
don't know what's gonna blow up around us, but it's
1:18:48
gonna work out, don't you think? Naive.
1:18:50
Optimism is very, very dangerous. Naive.
1:18:52
Optimism keeps people in
1:18:55
abusive relationships. House
1:18:58
She's gonna change. I know she embarrasses me every
1:19:00
time we go out. She's gonna change Or she
1:19:02
says she's going to change. When. That
1:19:04
other person hasn't done any work. To.
1:19:06
Be able to back up their words. Super.
1:19:09
Dangerous person isn't as dangerous for obvious reasons
1:19:11
to because we're only finding the things that
1:19:14
are dangerous in our world and thing see.
1:19:16
Seats. On you'll see and we're putting
1:19:19
things together that hang together with some
1:19:21
logic to support that your future is
1:19:23
not gonna work out. And.
1:19:27
Pessimism is learned as a response
1:19:29
to some sort of traumas. Fan.
1:19:33
It's cool. I totally get it. I
1:19:35
respect the traumas that we all go
1:19:38
through and how we carry ourselves from
1:19:40
that. I'm in awe of what so
1:19:42
many of us have to carry. An.
1:19:46
We. Minimize the shit out thing
1:19:48
when we look at social media
1:19:50
like we're not caring things. Know
1:19:52
people are carrying some real stuff
1:19:54
and so I totally get pessimism
1:19:56
as a response to a fan,
1:19:58
the narrative of trauma or a
1:20:00
personal experience set of experiences with
1:20:02
it that we go. hold on.
1:20:06
Now. If you want to
1:20:08
be safe, that is a great strategy. If
1:20:11
you want to be a little sick, It's.
1:20:14
Also, great Jersey. so pessimism keeps
1:20:16
us safe, but also keeps us
1:20:18
in some respects. Because
1:20:21
we're constantly fighting all the things that are wrong. With.
1:20:23
Ourselves and others. And
1:20:26
the research on these two.
1:20:28
It's quite remarkable. grounded, optimistic
1:20:30
people outperform out so live
1:20:32
longer, better health and happiness
1:20:34
like people that know how
1:20:37
to do stress well. And
1:20:40
can see a waste for a good
1:20:42
life in the future. Those to propose:
1:20:44
They stress well. They know how to
1:20:46
work well with stress and I try
1:20:48
to minimize it or or avoid it.
1:20:51
But they're great with stress and they
1:20:53
can see a bright future. Those.
1:20:56
Are two sub capabilities that a really
1:20:58
important to invest in. Could. You
1:21:00
give us one. Thing. We could
1:21:03
do to become more optimistic, especially in
1:21:05
the face as. Think
1:21:07
a lot of us feel like the. World is
1:21:10
just getting worse and scarier and
1:21:12
harder. My. Parents thought that to. My.
1:21:14
Grandparents lot that to the by. Remember
1:21:17
my grandparents saying glad I'm not sixty
1:21:19
now. So much harder and
1:21:21
where you're say that markets. So there's that
1:21:23
idea that because it was different than what
1:21:26
we had that it's worse. There are some
1:21:28
things that are not good with be very
1:21:30
clear as three hundred million people that don't
1:21:32
have running gas electricity. And water.
1:21:35
On the planet offered a million
1:21:37
like. As.
1:21:39
A problem. We're. Eating our planet and
1:21:42
killing our planet as we go us a prompt
1:21:44
the some really complex things that we don't know
1:21:46
how soft okay. So
1:21:48
how can we practice optimism in
1:21:51
the environment in the face of
1:21:53
these very difficult scenarios is the
1:21:55
very simple signs that came out
1:21:57
of University Pennsylvania which is called.
1:22:00
The good things you probably very familiar with
1:22:02
it is at the beginning of the day,
1:22:04
make a commitment to be the researcher of
1:22:06
beauty. The. Researchers Amazing. The researcher of
1:22:08
all things that are really good at the
1:22:10
end of the day. Just write those three
1:22:12
things down. That's. It. One.
1:22:14
Sentence for each and emotion that was part
1:22:16
of that amazing thing that could be as
1:22:19
simple as when we met earlier today and
1:22:21
a way that you shook my hand was
1:22:23
warm and kind and that will be one
1:22:25
of mine. So all put down was a
1:22:28
kind handshake and then apprentices il se warmth.
1:22:31
And so. Doing
1:22:33
that over time helps to wake up
1:22:35
the parts of our brain that say
1:22:37
there's good out there. Because the
1:22:39
brain is designed to find the danger out there. So.
1:22:42
We just want to elicit and
1:22:44
bring forward the other capabilities of
1:22:46
our her amazing Eat Internet ecosystem.
1:22:48
I like that so much more than a
1:22:51
gratitude practice because I find when I just
1:22:53
try to do gratitude practice at the end
1:22:55
of the day I say the same stuff
1:22:57
and like my husband, my cat, my job,
1:22:59
etc etc. And it's nice to start the
1:23:02
day with the detective mindset with the researcher
1:23:04
mindset. See, are looking for those things on
1:23:06
a you're scanning for positivity? Yeah, that's. Good
1:23:08
now to up grade like to go
1:23:10
to the graduate level for gratitude is
1:23:13
you can have the same ones. But.
1:23:15
It's not a box to check. Isn't.
1:23:18
Embodied felt experience.
1:23:21
Do. You gratitude at the under, the beginning of the
1:23:23
and at the end. So mister say you're a
1:23:25
bad road near going through gratitude moment or practice.
1:23:28
Just pick one and try this
1:23:30
for like three weeks sail goes.
1:23:33
Just pick one as an experiment
1:23:35
and just completely seal. The.
1:23:37
Gratitude you have for the health
1:23:39
of harassment or something like and
1:23:41
embody the whole thing. That's a
1:23:43
whole different way of going through.
1:23:45
So I left that okay number
1:23:48
five. I had his living in
1:23:50
the present moment. Give
1:23:52
you that, It's the whole thing. It.
1:23:54
The present moment, as were. High
1:23:57
performance is expressed. wisdom is revealed.
1:24:00
relationships are experienced, you
1:24:02
know, the present moment is where all experience takes
1:24:05
place. And if we can live
1:24:07
in the present moment more often, we end up living
1:24:09
the rich, amazing life. It doesn't mean it's the easy
1:24:11
life. I'm not talking about the easy
1:24:13
life, but the present moment is where
1:24:15
it's at. And our minds are
1:24:17
so busy and so enthralled
1:24:20
with the future dangers and the
1:24:22
past traumas that it's very difficult
1:24:25
to tune right here right now. And
1:24:27
so all of the internal psychological
1:24:30
practices are to help you be here now and
1:24:32
to adjust to the unpredictable, which is a
1:24:34
scary thing, unfolding
1:24:36
unknown. Unpredictable, unfolding
1:24:39
unknown is the qualities of the
1:24:41
present moment. And so if you can
1:24:43
be on time with that
1:24:45
unfolding present moment and you can
1:24:47
navigate your inner experience
1:24:49
with that unfolding present moment, like you're
1:24:51
totally on it. And that's
1:24:54
how the greats do it. You know,
1:24:57
they're here more often. Do you
1:24:59
have a favorite practice to be in the
1:25:01
present moment more often? When
1:25:04
folks want to send an email, send this
1:25:06
full version of this is there's
1:25:08
four things I do every morning. The first thing, and
1:25:10
this all happens when my sheets are still on. So
1:25:13
there's one breath. That's it. So
1:25:16
I'm sending a signal to my brain that
1:25:18
we're going to start calm and
1:25:20
I'm in control. A deep breath? Just
1:25:23
one. Okay. Five seconds in, ten
1:25:25
seconds out. The second
1:25:27
thing is one thought of gratitude. The
1:25:29
embedded gratitude that I just shared with
1:25:31
you. The third is I use my
1:25:33
imagination and I see parts of my
1:25:35
day that I know that I'm going
1:25:37
to be doing and I
1:25:39
use my imagination to see myself
1:25:42
being my very best in those
1:25:44
moments. Okay, so and that takes
1:25:46
like 10, 15, 20 seconds. All of this
1:25:49
happens within 90 seconds. Then to
1:25:51
be present, the fourth thing is I take my sheets off and
1:25:53
I just spend one moment being where my
1:25:56
body is. That's it.
1:25:58
And it feels kind of weird at first. like so
1:26:01
I'm standing next to my bed and I'm just standing there. That's
1:26:04
practicing being present. So
1:26:07
that's a very simple little 90
1:26:09
second practice those four things. And I'm
1:26:11
waking up specific circuitry in my brain
1:26:13
to do that. The second more powerful
1:26:15
way is to practice meditation. What's
1:26:17
your meditation practice? There's two types,
1:26:19
single point and contemplative. And
1:26:22
I spend more time on single point
1:26:24
meditation than contemplative. Is a mantra
1:26:26
meditation single point? It is. Yeah, so
1:26:28
it's repeating over and over. That's what I
1:26:30
do most often. So when your mind wanders,
1:26:33
you're returning back to the single point to the one
1:26:35
thing. And you become
1:26:38
more intimately aware with when you're
1:26:40
distracted and how to speak
1:26:42
to yourself to bring it back. And so
1:26:44
that's one of the great values of
1:26:46
single point meditation. And how long
1:26:48
do you meditate for? Sometimes
1:26:50
it's a minute. I've been practicing about 25
1:26:52
years. Sometimes it's like one minute. Sometimes
1:26:55
it's... Do you have a minimum you try to hit every day? Oh
1:26:57
yeah, one minute. Okay. I love that. Yeah.
1:27:01
I mean, I ebb and flow. Like when
1:27:04
I'm on it, it's like that minute
1:27:06
is amazing. And sometimes it's 20 minutes.
1:27:08
Sometimes it's seven. And
1:27:11
so I ebb and flow with it. And so more
1:27:13
days than not, it's about 15. I
1:27:16
love that. Okay, so my final
1:27:18
list for your approval is...
1:27:21
Thank you for the conversation. Like I loved
1:27:23
how you've created space for me
1:27:25
to just explore with you. And so thank you
1:27:27
for your smile, the kindness in your eyes and
1:27:29
the way that you've created the space. Thank
1:27:32
you. This has been so wonderful for
1:27:34
me. Yeah, ditto. Okay, so
1:27:36
we have operate with fear. We
1:27:39
have overcome FOPO. We
1:27:42
have be optimistic. We
1:27:44
have build your confidence. And we
1:27:46
have live in the present moment. Are
1:27:49
you satisfied? I co-sign all of those.
1:27:51
Yeah. Are we missing anything that's
1:27:53
critical to be
1:27:55
our most successful selves? Yeah,
1:27:59
I think that part... That we talked about
1:28:01
earlier which is no your first principles.
1:28:03
Like that's foundational. Be
1:28:06
clear about a compelling future you're
1:28:08
working toward, so maybe you could collapses
1:28:10
under. Work. Well with the
1:28:12
or maybe you could, but I think that
1:28:14
those are foundational. To. All
1:28:16
humans that is not easy work. So.
1:28:19
I would just maybe awestruck those. I
1:28:21
left that will thank you so much for
1:28:23
this conversation. You mentioned a few things: resources
1:28:25
for people the of anything else that you
1:28:27
want to draw attention to. The. I think
1:28:30
if someone in your community advising
1:28:32
than check out our podcast Funny
1:28:34
Mastery, it's a way to stay
1:28:36
connected. Course: There's the course that
1:28:38
I mentioned. if you're interested in.
1:28:41
The. Morning mindset routine if he said
1:28:43
something up with to info at finding
1:28:45
mastery.com which he gets off from you
1:28:47
and know that Parker is a great
1:28:50
way. To other favorite episode for people
1:28:52
to start with out. She's that's cool.
1:28:54
Amy Hood. The. Cf
1:28:56
of Microsoft. And. She
1:28:59
talks about the real challenges of being
1:29:01
I in the sea of of was.
1:29:05
Talking about ninety five o'clock. Who.
1:29:07
Are like everyone else. I
1:29:10
love that! If she's read, she is
1:29:12
rad. Needs a hero. Thank you so
1:29:14
much for taking the time! Fab lab! The
1:29:16
summer seats. And at oh thank you so much. I
1:29:19
have made so many life changes since having
1:29:22
this conversation with Doctor Drew Bay and I
1:29:24
cannot wait to hear what you think So
1:29:26
definitely had me on Instagram. I am Atlas
1:29:28
Moody and let me know what surprised you,
1:29:31
what you loved, and definitely what you're going
1:29:33
to be implementing in your life. And
1:29:35
if you loved this episode, share it
1:29:37
with a friend, senate your mom, your
1:29:39
data, your sister add it to the
1:29:42
work. Slack sharing The podcast is one
1:29:44
hundred percent be best way to support
1:29:46
it. It's how we can continue to
1:29:48
get these amazing guess share this amazing
1:29:50
content with you and is so so
1:29:52
appreciate. And if someone sure to link
1:29:54
with you and you are new to
1:29:56
the podcast welcome I am so glad
1:29:58
that you're here. If you are
1:30:00
not following the pied guess I want you
1:30:02
to do this one thing for me a
1:30:04
way to go see mean at podcast page
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the Lose Money podcast episode and then you
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with a plus sign by and on the
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Apple update that has changed things a
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little bit. So if you follow the
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showing up in your feed. This.
1:30:40
Way you not miss out on any
1:30:43
new episode though. Pure right in your
1:30:45
feet every single Wednesday and every other
1:30:47
Monday and you are going to want
1:30:49
to be following along because next week
1:30:51
we have a deep dive into how
1:30:53
to actually. Know where to eat in
1:30:55
the confusing world of nutrition. And
1:30:57
we've got a Monday episode where a
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very public figure opens up about finding
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resilience during her divorce so definitely makes
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the the or followings. You do not
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miss out on any of that. Okay,
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