Do THIS every Morning and You Will Set Yourself Up For Success & Confidence

Seven things to tell yourself every Seven things to tell yourself every morning. Let's start with what actually morning. Let's start with what actually morning. Let's start with what actually happens when you wake up. Before your happens when you wake up. Before your happens when you wake up. Before your feet hit the floor, before you check feet hit the floor, before you check feet hit the floor, before you check your phone, before you brush your teeth, your phone, before you brush your teeth, your phone, before you brush your teeth, your mind starts talking. It says, "What your mind starts talking. It says, "What your mind starts talking. It says, "What do I have to do today?" Did I reply to do I have to do today?" Did I reply to do I have to do today?" Did I reply to that? I shouldn't have said that that? I shouldn't have said that that? I shouldn't have said that yesterday. This is going to be yesterday. This is going to be yesterday. This is going to be stressful. I'm already behind. Before stressful. I'm already behind. Before stressful. I'm already behind. Before your feet hit the floor, your brain had your feet hit the floor, your brain had your feet hit the floor, your brain had already pulled up yesterday's unfinished already pulled up yesterday's unfinished already pulled up yesterday's unfinished argument. The bill you haven't paid, the argument. The bill you haven't paid, the argument. The bill you haven't paid, the thing your boss said, the weight you thing your boss said, the weight you thing your boss said, the weight you haven't lost, the text you're dreading, haven't lost, the text you're dreading, haven't lost, the text you're dreading, that low-grade anxiety that just lives that low-grade anxiety that just lives that low-grade anxiety that just lives in your chest now. And here's what's in your chest now. And here's what's in your chest now. And here's what's terrifying about this. You didn't choose terrifying about this. You didn't choose terrifying about this. You didn't choose a single one of those thoughts. They a single one of those thoughts. They a single one of those thoughts. They chose you. Your mind hijacked the most chose you. Your mind hijacked the most chose you. Your mind hijacked the most neurologically valuable minutes of your neurologically valuable minutes of your neurologically valuable minutes of your entire day and use them to rehearse your entire day and use them to rehearse your entire day and use them to rehearse your fears. Most people don't wake up and fears. Most people don't wake up and fears. Most people don't wake up and create their day. They wake up and create their day. They wake up and create their day. They wake up and inherit their anxiety. And the problem inherit their anxiety. And the problem inherit their anxiety. And the problem isn't that your mind speaks in the isn't that your mind speaks in the isn't that your mind speaks in the morning. The problem is that you let it morning. The problem is that you let it morning. The problem is that you let it speak unchecked. What you tell your mind speak unchecked. What you tell your mind speak unchecked. What you tell your mind in the first minutes of your day sets in the first minutes of your day sets in the first minutes of your day sets the emotional direction of the next 16 the emotional direction of the next 16 the emotional direction of the next 16 hours. And that is not spiritual hours. And that is not spiritual hours. And that is not spiritual exaggeration. That's neurological fact. exaggeration. That's neurological fact. exaggeration. That's neurological fact. Most people think the morning is just Most people think the morning is just Most people think the morning is just the start of the day. It's not. The the start of the day. It's not. The the start of the day. It's not. The morning is the start of your operating morning is the start of your operating morning is the start of your operating system. What runs in those first minutes system. What runs in those first minutes system. What runs in those first minutes doesn't just affect your mood. It doesn't just affect your mood. It doesn't just affect your mood. It architecturally shapes how your brain architecturally shapes how your brain architecturally shapes how your brain will process every single event, will process every single event, will process every single event, conversation, and decision for the next conversation, and decision for the next conversation, and decision for the next 16 hours. And the worst part, you've 16 hours. And the worst part, you've 16 hours. And the worst part, you've been handing over the keys to this been handing over the keys to this been handing over the keys to this process every single day. To anxiety, to process every single day. To anxiety, to process every single day. To anxiety, to dread, to mental clutter you never asked dread, to mental clutter you never asked dread, to mental clutter you never asked for. Today, that stops. By the end of for. Today, that stops. By the end of for. Today, that stops. By the end of this video, I'm going to give you seven this video, I'm going to give you seven this video, I'm going to give you seven things to tell your mind every morning. things to tell your mind every morning. things to tell your mind every morning. And I want you to wait till the last one And I want you to wait till the last one And I want you to wait till the last one because each one is propulsive and helps because each one is propulsive and helps because each one is propulsive and helps the one before. Now I need to be clear the one before. Now I need to be clear the one before. Now I need to be clear about something before we go any about something before we go any about something before we go any further. This is not positive thinking. further. This is not positive thinking. further. This is not positive thinking. This is not stand in front of a mirror This is not stand in front of a mirror This is not stand in front of a mirror and say I am rich and abundant until the and say I am rich and abundant until the and say I am rich and abundant until the universe delivers. These are not universe delivers. These are not universe delivers. These are not affirmations. They're not I am a affirmations. They're not I am a affirmations. They're not I am a powerful manifesting being of light. I'm powerful manifesting being of light. I'm powerful manifesting being of light. I'm talking about specific cognitive talking about specific cognitive talking about specific cognitive instructions. Each one backed by instructions. Each one backed by instructions. Each one backed by peer-reviewed neuroscience and ancient peer-reviewed neuroscience and ancient peer-reviewed neuroscience and ancient wisdom that understood the architecture wisdom that understood the architecture wisdom that understood the architecture of the mind. thousands of years before of the mind. thousands of years before of the mind. thousands of years before we had brain scanners. The affirmation we had brain scanners. The affirmation we had brain scanners. The affirmation approach can fail because your brain has approach can fail because your brain has approach can fail because your brain has a built-in nonsense detector, the a built-in nonsense detector, the a built-in nonsense detector, the anterior singulate cortex. And when you anterior singulate cortex. And when you anterior singulate cortex. And when you say something you don't actually say something you don't actually say something you don't actually believe, it flags the contradiction and believe, it flags the contradiction and believe, it flags the contradiction and creates more internal resistance, not creates more internal resistance, not creates more internal resistance, not less. Studies from the University of less. Studies from the University of less. Studies from the University of Waterloo found that people with low Waterloo found that people with low Waterloo found that people with low self-esteem who repeated positive self-esteem who repeated positive self-esteem who repeated positive affirmations actually felt worse affirmations actually felt worse affirmations actually felt worse afterwards, not better. So, I'm not afterwards, not better. So, I'm not afterwards, not better. So, I'm not asking you to lie to yourself. What I'm asking you to lie to yourself. What I'm asking you to lie to yourself. What I'm asking you to recognize is that you are asking you to recognize is that you are asking you to recognize is that you are already talking to yourself every single already talking to yourself every single already talking to yourself every single morning non-stop. The question was never morning non-stop. The question was never morning non-stop. The question was never should I talk to my own mind. You don't should I talk to my own mind. You don't should I talk to my own mind. You don't have a choice. Psychologists estimate have a choice. Psychologists estimate have a choice. Psychologists estimate that we have over 6,000 thoughts per that we have over 6,000 thoughts per that we have over 6,000 thoughts per day, and the vast majority of them are day, and the vast majority of them are day, and the vast majority of them are repetitive, automatic, and unchecked. repetitive, automatic, and unchecked. repetitive, automatic, and unchecked. You've been running a script every You've been running a script every You've been running a script every morning for years. You just never wrote morning for years. You just never wrote morning for years. You just never wrote it. Someone else did. Your fears, your it. Someone else did. Your fears, your it. Someone else did. Your fears, your past, your parents, your failures, your past, your parents, your failures, your past, your parents, your failures, your social media feed. All I'm saying is if social media feed. All I'm saying is if social media feed. All I'm saying is if the conversation is already happening, the conversation is already happening, the conversation is already happening, if the monologue is already running, if the monologue is already running, if the monologue is already running, then you should probably be the one then you should probably be the one then you should probably be the one choosing the words. This isn't woowoo. choosing the words. This isn't woowoo. choosing the words. This isn't woowoo. This is common sense combined with This is common sense combined with This is common sense combined with neuroscience. You're not adding neuroscience. You're not adding neuroscience. You're not adding something new. You're replacing something new. You're replacing something new. You're replacing something that was already there and something that was already there and something that was already there and doing it with precision instead of doing it with precision instead of doing it with precision instead of accident. But first, you need to accident. But first, you need to accident. But first, you need to understand why the morning matters this understand why the morning matters this understand why the morning matters this much. Because once you understand the much. Because once you understand the much. Because once you understand the science and the ancient framework behind science and the ancient framework behind science and the ancient framework behind it, you'll never waste another morning it, you'll never waste another morning it, you'll never waste another morning again. In the Vadic tradition, one of again. In the Vadic tradition, one of again. In the Vadic tradition, one of the oldest continuous knowledge systems the oldest continuous knowledge systems the oldest continuous knowledge systems on the planet, there is a concept called on the planet, there is a concept called on the planet, there is a concept called Brahma Morta. It translates roughly to Brahma Morta. It translates roughly to Brahma Morta. It translates roughly to the creator's hour. It refers to the the creator's hour. It refers to the the creator's hour. It refers to the period approximately 90 minutes before period approximately 90 minutes before period approximately 90 minutes before sunrise, but the broader principle sunrise, but the broader principle sunrise, but the broader principle extends to the first hours of waking. extends to the first hours of waking. extends to the first hours of waking. The ancient texts including the Ashtanga The ancient texts including the Ashtanga The ancient texts including the Ashtanga rhythium and the Charura Samita rhythium and the Charura Samita rhythium and the Charura Samita foundational texts of Ayurvedic medicine foundational texts of Ayurvedic medicine foundational texts of Ayurvedic medicine dating back over 5,000 years prescribed dating back over 5,000 years prescribed dating back over 5,000 years prescribed this period as the single most important this period as the single most important this period as the single most important window for shaping the mind. Not because window for shaping the mind. Not because window for shaping the mind. Not because of mysticism, because of observation. of mysticism, because of observation. of mysticism, because of observation. These traditions notice something These traditions notice something These traditions notice something through thousands of years of through thousands of years of through thousands of years of disciplined introspection. The mind in disciplined introspection. The mind in disciplined introspection. The mind in the early morning is in a state they the early morning is in a state they the early morning is in a state they called satva. A quality of clarity, called satva. A quality of clarity, called satva. A quality of clarity, receptivity and stillness. It's the receptivity and stillness. It's the receptivity and stillness. It's the mental equivalent of calm water. mental equivalent of calm water. mental equivalent of calm water. Whatever you drop into calm water Whatever you drop into calm water Whatever you drop into calm water creates a clear powerful ripple. creates a clear powerful ripple. creates a clear powerful ripple. Whatever you drop into the turbulent Whatever you drop into the turbulent Whatever you drop into the turbulent water disappears. The yoga sutras of water disappears. The yoga sutras of water disappears. The yoga sutras of Patanjali describe the untrained morning Patanjali describe the untrained morning Patanjali describe the untrained morning mind as having minimal mental mind as having minimal mental mind as having minimal mental fluctuations. The mind hasn't yet been fluctuations. The mind hasn't yet been fluctuations. The mind hasn't yet been bombarded by stimuli, social input and bombarded by stimuli, social input and bombarded by stimuli, social input and reactive patterns. This is why every reactive patterns. This is why every reactive patterns. This is why every serious contemplative tradition on serious contemplative tradition on serious contemplative tradition on earth, Buddhist, stoic, vadic, Christian earth, Buddhist, stoic, vadic, Christian earth, Buddhist, stoic, vadic, Christian monastic, Sufi placed their deepest monastic, Sufi placed their deepest monastic, Sufi placed their deepest practices at dawn. Not by coincidence, practices at dawn. Not by coincidence, practices at dawn. Not by coincidence, by design. They understood that the by design. They understood that the by design. They understood that the morning mind is not just fresher, it is morning mind is not just fresher, it is morning mind is not just fresher, it is structurally different. And now modern structurally different. And now modern structurally different. And now modern neuroscience confirms exactly why. When neuroscience confirms exactly why. When neuroscience confirms exactly why. When you wake up, your brain transitions you wake up, your brain transitions you wake up, your brain transitions through specific brain wave states. through specific brain wave states. through specific brain wave states. During the first 20 to 30 minutes after During the first 20 to 30 minutes after During the first 20 to 30 minutes after waking, your brain is predominantly in a waking, your brain is predominantly in a waking, your brain is predominantly in a theta to alpha wave transition. Theta theta to alpha wave transition. Theta theta to alpha wave transition. Theta waves between 4 and 8 hertz are the same waves between 4 and 8 hertz are the same waves between 4 and 8 hertz are the same brainwave state used in hypnotherapy. brainwave state used in hypnotherapy. brainwave state used in hypnotherapy. Alpha waves between 8 and 12 hertz are Alpha waves between 8 and 12 hertz are Alpha waves between 8 and 12 hertz are associated with relaxed but alert associated with relaxed but alert associated with relaxed but alert awareness. Here's why this matters. In awareness. Here's why this matters. In awareness. Here's why this matters. In this theta alpha state, your brain's this theta alpha state, your brain's this theta alpha state, your brain's prefrontal cortex, the rational prefrontal cortex, the rational prefrontal cortex, the rational executive function center, is not yet executive function center, is not yet executive function center, is not yet fully online. But your lyic system, the fully online. But your lyic system, the fully online. But your lyic system, the emotional brain, particularly the emotional brain, particularly the emotional brain, particularly the amygdala, is already active. This amygdala, is already active. This amygdala, is already active. This creates a window where emotional and creates a window where emotional and creates a window where emotional and subconscious processing is heightened subconscious processing is heightened subconscious processing is heightened while your critical filter is still while your critical filter is still while your critical filter is still waking up. Dr. Bruce Lipton's research waking up. Dr. Bruce Lipton's research waking up. Dr. Bruce Lipton's research at Stamford on cellular biology along at Stamford on cellular biology along at Stamford on cellular biology along with work from the laboratory of with work from the laboratory of with work from the laboratory of neuroiming at USC shows that this neuroiming at USC shows that this neuroiming at USC shows that this transitional brainwave state is when the transitional brainwave state is when the transitional brainwave state is when the subconscious mind is most programmable. subconscious mind is most programmable. subconscious mind is most programmable. It's the same reason hypnotherapy works. It's the same reason hypnotherapy works. It's the same reason hypnotherapy works. reduced critical faculty combined with reduced critical faculty combined with reduced critical faculty combined with heightened suggestability. But it goes heightened suggestability. But it goes heightened suggestability. But it goes deeper than brain waves. In the first deeper than brain waves. In the first deeper than brain waves. In the first hour of waking, your body produces a hour of waking, your body produces a hour of waking, your body produces a natural cortisol spike called the natural cortisol spike called the natural cortisol spike called the cortisol awakening response or C. cortisol awakening response or C. cortisol awakening response or C. Researchers at the University of Researchers at the University of Researchers at the University of Westminster and the Technical University Westminster and the Technical University Westminster and the Technical University of Dresden have extensively studied of Dresden have extensively studied of Dresden have extensively studied this. The C is not stress. It's your this. The C is not stress. It's your this. The C is not stress. It's your body's neurochemical preparation for the body's neurochemical preparation for the body's neurochemical preparation for the day. It enhances memory consolidation, day. It enhances memory consolidation, day. It enhances memory consolidation, sharpens attention, and primes your sharpens attention, and primes your sharpens attention, and primes your hippocampus for learning. But here's the hippocampus for learning. But here's the hippocampus for learning. But here's the critical finding. The content of your critical finding. The content of your critical finding. The content of your first thoughts interacts with this first thoughts interacts with this first thoughts interacts with this cortisol spike. If those first thoughts cortisol spike. If those first thoughts cortisol spike. If those first thoughts are anxious, ruminative, or fear-based, are anxious, ruminative, or fear-based, are anxious, ruminative, or fear-based, the C becomes fuel for your threat the C becomes fuel for your threat the C becomes fuel for your threat detection system. The amygdala uses that detection system. The amygdala uses that detection system. The amygdala uses that cortisol to reinforce hypervigilance. cortisol to reinforce hypervigilance. cortisol to reinforce hypervigilance. But if those first thoughts are But if those first thoughts are But if those first thoughts are intentional, structured, and directed, intentional, structured, and directed, intentional, structured, and directed, the C becomes fuel for focus, the C becomes fuel for focus, the C becomes fuel for focus, resilience, and cognitive flexibility. resilience, and cognitive flexibility. resilience, and cognitive flexibility. So the ancients were right. The morning So the ancients were right. The morning So the ancients were right. The morning mind is different. It's more receptive, mind is different. It's more receptive, mind is different. It's more receptive, more programmable, and more more programmable, and more more programmable, and more consequential than any other period of consequential than any other period of consequential than any other period of your day. And right now, most of us are your day. And right now, most of us are your day. And right now, most of us are flooding it with social media, news flooding it with social media, news flooding it with social media, news alerts, and unconscious dread. Let's fix alerts, and unconscious dread. Let's fix alerts, and unconscious dread. Let's fix that. The seven things to tell your that. The seven things to tell your that. The seven things to tell your mind. The first thing to tell your mind mind. The first thing to tell your mind mind. The first thing to tell your mind in the morning is I am awake before my in the morning is I am awake before my in the morning is I am awake before my problems. They do not get to speak problems. They do not get to speak problems. They do not get to speak first. Here's why this works. Cognitive first. Here's why this works. Cognitive first. Here's why this works. Cognitive psychology has a wellocumented psychology has a wellocumented psychology has a wellocumented phenomenon called the zaganic effect. phenomenon called the zaganic effect. phenomenon called the zaganic effect. The brain preferentially recalls The brain preferentially recalls The brain preferentially recalls unfinished tasks and unresolved unfinished tasks and unresolved unfinished tasks and unresolved problems. Your mind doesn't bring up problems. Your mind doesn't bring up problems. Your mind doesn't bring up yesterday's worries because you're a yesterday's worries because you're a yesterday's worries because you're a negative person. It does because negative person. It does because negative person. It does because neurologically open loops create tension neurologically open loops create tension neurologically open loops create tension that the brain is driven to resolve. that the brain is driven to resolve. that the brain is driven to resolve. When you wake up, your default mode When you wake up, your default mode When you wake up, your default mode network, the brain system most active network, the brain system most active network, the brain system most active during mind wandering and during mind wandering and during mind wandering and self-referential thought immediately self-referential thought immediately self-referential thought immediately starts cycling through these open loops. starts cycling through these open loops. starts cycling through these open loops. Research from Washington University Research from Washington University Research from Washington University shows that the default mode network is shows that the default mode network is shows that the default mode network is what creates that stream of uninvited what creates that stream of uninvited what creates that stream of uninvited morning thoughts. By making a conscious morning thoughts. By making a conscious morning thoughts. By making a conscious declaration that you speak first, not declaration that you speak first, not declaration that you speak first, not your problems, you are performing what your problems, you are performing what your problems, you are performing what neuroscientists call a pattern neuroscientists call a pattern neuroscientists call a pattern interrupt, you're inserting a top- down interrupt, you're inserting a top- down interrupt, you're inserting a top- down preffrontal intervention into what is preffrontal intervention into what is preffrontal intervention into what is otherwise a bottom-up limbic driven otherwise a bottom-up limbic driven otherwise a bottom-up limbic driven process. The Stoic philosopher Marcus process. The Stoic philosopher Marcus process. The Stoic philosopher Marcus Aurelius began every morning with the Aurelius began every morning with the Aurelius began every morning with the explicit practice of prefraring his day. explicit practice of prefraring his day. explicit practice of prefraring his day. In meditations, he writes that he told In meditations, he writes that he told In meditations, he writes that he told himself each morning he would encounter himself each morning he would encounter himself each morning he would encounter difficult people and difficult difficult people and difficult difficult people and difficult circumstances, not to dread them, but to circumstances, not to dread them, but to circumstances, not to dread them, but to strip them of the power of surprise. He strip them of the power of surprise. He strip them of the power of surprise. He chose to define the terms of engagement chose to define the terms of engagement chose to define the terms of engagement before the day could define them for before the day could define them for before the day could define them for him. See, today we're told, say things him. See, today we're told, say things him. See, today we're told, say things like, "Today's going to be a great day." like, "Today's going to be a great day." like, "Today's going to be a great day." And the moment you see evidence in your And the moment you see evidence in your And the moment you see evidence in your day that doesn't feel great, the gray day that doesn't feel great, the gray day that doesn't feel great, the gray clouds, the person who didn't smile at clouds, the person who didn't smile at clouds, the person who didn't smile at you, your colleagues who is in a bad you, your colleagues who is in a bad you, your colleagues who is in a bad mood, you think to yourself, it's not mood, you think to yourself, it's not mood, you think to yourself, it's not going to be a great day. Marcus Aurelius going to be a great day. Marcus Aurelius going to be a great day. Marcus Aurelius thought about it the opposite way. He thought about it the opposite way. He thought about it the opposite way. He knew there were going to be difficult knew there were going to be difficult knew there were going to be difficult encounters. What that did is it took encounters. What that did is it took encounters. What that did is it took away the element of surprise and away the element of surprise and away the element of surprise and actually prepared him to be ready for actually prepared him to be ready for actually prepared him to be ready for it. Here's how to implement this. Before it. Here's how to implement this. Before it. Here's how to implement this. Before you pick up your phone, before you check you pick up your phone, before you check you pick up your phone, before you check anything, place your hand on your chest anything, place your hand on your chest anything, place your hand on your chest and say out loud or internally, "I am and say out loud or internally, "I am and say out loud or internally, "I am awake before my problems. I speak first awake before my problems. I speak first awake before my problems. I speak first today." This should happen before your today." This should happen before your today." This should happen before your feet touch the floor. It takes 3 feet touch the floor. It takes 3 feet touch the floor. It takes 3 seconds. Those 3 seconds redirect the seconds. Those 3 seconds redirect the seconds. Those 3 seconds redirect the trajectory of the cortisol awakening trajectory of the cortisol awakening trajectory of the cortisol awakening response from anxiety into agency. response from anxiety into agency. response from anxiety into agency. Ancient wisdom teaches self-mastery over Ancient wisdom teaches self-mastery over Ancient wisdom teaches self-mastery over reaction. In the Bhagat Gita, equinimity reaction. In the Bhagat Gita, equinimity reaction. In the Bhagat Gita, equinimity not emotionlessness not emotionlessness not emotionlessness but steadiness is power. Today we think but steadiness is power. Today we think but steadiness is power. Today we think if I'm detached and disconnected, if I if I'm detached and disconnected, if I if I'm detached and disconnected, if I avoid an emotion, then I'm powerful. The avoid an emotion, then I'm powerful. The avoid an emotion, then I'm powerful. The ancient wisdom tradition suggests it's ancient wisdom tradition suggests it's ancient wisdom tradition suggests it's not about being emotionless. It's about not about being emotionless. It's about not about being emotionless. It's about steadiness. And neuroscience agrees. steadiness. And neuroscience agrees. steadiness. And neuroscience agrees. When you pause before reacting, you When you pause before reacting, you When you pause before reacting, you activate the prefrontal cortex, which activate the prefrontal cortex, which activate the prefrontal cortex, which regulates impulse and emotional regulates impulse and emotional regulates impulse and emotional response. Without intention, your response. Without intention, your response. Without intention, your amygdala drives the day. Here's a amygdala drives the day. Here's a amygdala drives the day. Here's a practical step. Stop starting your day practical step. Stop starting your day practical step. Stop starting your day with your phone. Because that's not with your phone. Because that's not with your phone. Because that's not checking messages. That's letting checking messages. That's letting checking messages. That's letting someone else's priorities become your someone else's priorities become your someone else's priorities become your first thought. That's letting an first thought. That's letting an first thought. That's letting an algorithm decide what you feel before algorithm decide what you feel before algorithm decide what you feel before you've even decided how you feel. Stop you've even decided how you feel. Stop you've even decided how you feel. Stop starting your day with your phone starting your day with your phone starting your day with your phone because you didn't wake up anxious. You because you didn't wake up anxious. You because you didn't wake up anxious. You woke up neutral and then you opened a woke up neutral and then you opened a woke up neutral and then you opened a screen and borrowed everyone else's screen and borrowed everyone else's screen and borrowed everyone else's chaos and called it being informed. You chaos and called it being informed. You chaos and called it being informed. You weren't informed, you were hijacked. weren't informed, you were hijacked. weren't informed, you were hijacked. Spring is here and Springfest is Spring is here and Springfest is Spring is here and Springfest is happening now at Lowe's. If your yard happening now at Lowe's. If your yard happening now at Lowe's. 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My brain is physically yesterday. My brain is physically yesterday. My brain is physically different than it was 24 hours ago." different than it was 24 hours ago." different than it was 24 hours ago." Here's why this works. This is not a pep Here's why this works. This is not a pep Here's why this works. This is not a pep talk. This is neurobiology. talk. This is neurobiology. talk. This is neurobiology. Dr. Eleanor Maguire's landmark research Dr. Eleanor Maguire's landmark research Dr. Eleanor Maguire's landmark research at University College London along with at University College London along with at University College London along with decades of subsequent work in the field decades of subsequent work in the field decades of subsequent work in the field of neuroplasticity of neuroplasticity of neuroplasticity confirms that your brain physically confirms that your brain physically confirms that your brain physically restructures itself every single day. restructures itself every single day. restructures itself every single day. Synaptic connections that were active Synaptic connections that were active Synaptic connections that were active yesterday are either strengthened or yesterday are either strengthened or yesterday are either strengthened or pruned during sleep. New proteins are pruned during sleep. New proteins are pruned during sleep. New proteins are synthesized. New neural pathways are synthesized. New neural pathways are synthesized. New neural pathways are available. You are literally, not available. You are literally, not available. You are literally, not figuratively, you are literally figuratively, you are literally figuratively, you are literally operating on a different piece of operating on a different piece of operating on a different piece of hardware than you were yesterday. The hardware than you were yesterday. The hardware than you were yesterday. The person who failed yesterday, who was person who failed yesterday, who was person who failed yesterday, who was anxious yesterday, who couldn't focus anxious yesterday, who couldn't focus anxious yesterday, who couldn't focus yesterday, had a different brain. This yesterday, had a different brain. This yesterday, had a different brain. This is measurable. The problem is that your is measurable. The problem is that your is measurable. The problem is that your narrative identity, your story about who narrative identity, your story about who narrative identity, your story about who you are, doesn't update at the same you are, doesn't update at the same you are, doesn't update at the same speed as your neurobiology. You're speed as your neurobiology. You're speed as your neurobiology. You're running old software on new hardware. running old software on new hardware. running old software on new hardware. And that old software says, "I'm the And that old software says, "I'm the And that old software says, "I'm the person who always struggles with this. person who always struggles with this. person who always struggles with this. I'm the person who always fails. I'm the I'm the person who always fails. I'm the I'm the person who always fails. I'm the person who's lazy." Telling your mind, person who's lazy." Telling your mind, person who's lazy." Telling your mind, "I am not yesterday," is a cognitive "I am not yesterday," is a cognitive "I am not yesterday," is a cognitive reappraisal technique. Dr. James Gross's reappraisal technique. Dr. James Gross's reappraisal technique. Dr. James Gross's research at Stamford on emotion research at Stamford on emotion research at Stamford on emotion regulation shows that reappraisal, regulation shows that reappraisal, regulation shows that reappraisal, reframing a situation before the reframing a situation before the reframing a situation before the emotional response locks in is the emotional response locks in is the emotional response locks in is the single most effective strategy for single most effective strategy for single most effective strategy for emotional regulation. It is emotional regulation. It is emotional regulation. It is significantly more effective than significantly more effective than significantly more effective than suppression, distraction or avoidance. suppression, distraction or avoidance. suppression, distraction or avoidance. Buddhism's core teaching of aneka Buddhism's core teaching of aneka Buddhism's core teaching of aneka impermanence is not philosophy. It's impermanence is not philosophy. It's impermanence is not philosophy. It's perceptual training. The Buddha perceptual training. The Buddha perceptual training. The Buddha instructed practitioners to observe instructed practitioners to observe instructed practitioners to observe every morning that the self they every morning that the self they every morning that the self they inhabited yesterday has dissolved. inhabited yesterday has dissolved. inhabited yesterday has dissolved. Clinging to yesterday's identity was Clinging to yesterday's identity was Clinging to yesterday's identity was considered one of the primary causes of considered one of the primary causes of considered one of the primary causes of suffering. Not because it's a nice idea, suffering. Not because it's a nice idea, suffering. Not because it's a nice idea, but because it is observably true. You but because it is observably true. You but because it is observably true. You are a process, not a fixed identity. are a process, not a fixed identity. are a process, not a fixed identity. Here's how to implement this. During Here's how to implement this. During Here's how to implement this. During your first 5 minutes awake, take three your first 5 minutes awake, take three your first 5 minutes awake, take three slow breaths. On each exhale, slow breaths. On each exhale, slow breaths. On each exhale, consciously let go of one thing from consciously let go of one thing from consciously let go of one thing from yesterday, a failure, a worry, a yesterday, a failure, a worry, a yesterday, a failure, a worry, a conflict. You're not suppressing it. conflict. You're not suppressing it. conflict. You're not suppressing it. You're acknowledging that the version of You're acknowledging that the version of You're acknowledging that the version of you that experienced it has physically you that experienced it has physically you that experienced it has physically changed. Say, "That was a different changed. Say, "That was a different changed. Say, "That was a different brain. This one has new options." Do brain. This one has new options." Do brain. This one has new options." Do this consistently for 2 weeks, and you this consistently for 2 weeks, and you this consistently for 2 weeks, and you will notice a measurable drop in morning will notice a measurable drop in morning will notice a measurable drop in morning rumination. The next thing to say to rumination. The next thing to say to rumination. The next thing to say to yourself when you wake up every morning yourself when you wake up every morning yourself when you wake up every morning is today I direct my attention. My is today I direct my attention. My is today I direct my attention. My attention is not available for attention is not available for attention is not available for hijacking. Here's why this works. hijacking. Here's why this works. hijacking. Here's why this works. Attention is not an abstract concept. It Attention is not an abstract concept. It Attention is not an abstract concept. It is a finite neurochemical resource is a finite neurochemical resource is a finite neurochemical resource governed primarily by two governed primarily by two governed primarily by two neurotransmitters. Dr. Michael Pner's neurotransmitters. Dr. Michael Pner's neurotransmitters. Dr. Michael Pner's attention network research identifies attention network research identifies attention network research identifies three distinct attention systems in the three distinct attention systems in the three distinct attention systems in the brain. the alerting network, the brain. the alerting network, the brain. the alerting network, the orienting network, and the executive orienting network, and the executive orienting network, and the executive control network. Every time you check a control network. Every time you check a control network. Every time you check a notification, scroll a feed, or notification, scroll a feed, or notification, scroll a feed, or entertain an uninvited worry, you are entertain an uninvited worry, you are entertain an uninvited worry, you are spending from this finite neurochemical spending from this finite neurochemical spending from this finite neurochemical budget. Dr. Gloria Mark's research at UC budget. Dr. Gloria Mark's research at UC budget. Dr. Gloria Mark's research at UC Irvine found that after a single Irvine found that after a single Irvine found that after a single distraction, it takes an average of 23 distraction, it takes an average of 23 distraction, it takes an average of 23 minutes and 15 seconds to return to the minutes and 15 seconds to return to the minutes and 15 seconds to return to the original task. Not because you're weak, original task. Not because you're weak, original task. Not because you're weak, but because attention re-engagement but because attention re-engagement but because attention re-engagement requires a full neurochemical reload. requires a full neurochemical reload. requires a full neurochemical reload. Here's what's worse. Your phone is not Here's what's worse. Your phone is not Here's what's worse. Your phone is not designed to inform you. It's designed by designed to inform you. It's designed by designed to inform you. It's designed by teams of engineers using variable ratio teams of engineers using variable ratio teams of engineers using variable ratio reinforcement schedules. The same reinforcement schedules. The same reinforcement schedules. The same operant condition pattern that makes operant condition pattern that makes operant condition pattern that makes slot machines the most addictive slot machines the most addictive slot machines the most addictive machines ever created. When you pick up machines ever created. When you pick up machines ever created. When you pick up your phone in the first hour, it's like your phone in the first hour, it's like your phone in the first hour, it's like walking into a Vegas casino sitting in a walking into a Vegas casino sitting in a walking into a Vegas casino sitting in a slot machine and playing the game. slot machine and playing the game. slot machine and playing the game. You're placing your attention at its You're placing your attention at its You're placing your attention at its most valuable and vulnerable state into most valuable and vulnerable state into most valuable and vulnerable state into a system specifically engineered to a system specifically engineered to a system specifically engineered to extract it. In the Bhagat Gita, Krishna extract it. In the Bhagat Gita, Krishna extract it. In the Bhagat Gita, Krishna tells Arjun that the disciplined mind is tells Arjun that the disciplined mind is tells Arjun that the disciplined mind is a person's greatest ally and the a person's greatest ally and the a person's greatest ally and the undisiplined mind is their greatest undisiplined mind is their greatest undisiplined mind is their greatest enemy. The Sanskrit concept of dharana enemy. The Sanskrit concept of dharana enemy. The Sanskrit concept of dharana concentration is described not as a concentration is described not as a concentration is described not as a talent but as trainable capacity. The talent but as trainable capacity. The talent but as trainable capacity. The yoga sutras explicitly state that the yoga sutras explicitly state that the yoga sutras explicitly state that the entire purpose of practice is the entire purpose of practice is the entire purpose of practice is the intentional direction of mental intentional direction of mental intentional direction of mental fluctuations. They understood that an fluctuations. They understood that an fluctuations. They understood that an undirected mind is not a free mind. It undirected mind is not a free mind. It undirected mind is not a free mind. It is a captured mind. Here's how to is a captured mind. Here's how to is a captured mind. Here's how to implement this. Do not touch your phone implement this. Do not touch your phone implement this. Do not touch your phone for the first 30 to 60 minutes after for the first 30 to 60 minutes after for the first 30 to 60 minutes after waking. Buy a $4 alarm clock so your waking. Buy a $4 alarm clock so your waking. Buy a $4 alarm clock so your phone is not in the room. During this phone is not in the room. During this phone is not in the room. During this protected window, decide with pen and protected window, decide with pen and protected window, decide with pen and paper, if possible, the three things paper, if possible, the three things paper, if possible, the three things that will receive your best attention that will receive your best attention that will receive your best attention today. Write them down. Not 10 things, today. Write them down. Not 10 things, today. Write them down. Not 10 things, just three. This single act of just three. This single act of just three. This single act of prioritization activates your prefrontal prioritization activates your prefrontal prioritization activates your prefrontal cortex and puts it in the driver's seat cortex and puts it in the driver's seat cortex and puts it in the driver's seat before the lyic system can take over. before the lyic system can take over. before the lyic system can take over. Research from Dr. Gail Matthews at Research from Dr. Gail Matthews at Research from Dr. Gail Matthews at Dominican University found that people Dominican University found that people Dominican University found that people who write down their goals are 42% more who write down their goals are 42% more who write down their goals are 42% more likely to achieve them. You don't have a likely to achieve them. You don't have a likely to achieve them. You don't have a motivation problem. You have a you motivation problem. You have a you motivation problem. You have a you picked up your phone before you picked picked up your phone before you picked picked up your phone before you picked up your life problem. You don't have a up your life problem. You don't have a up your life problem. You don't have a motivation problem. You have a you gave motivation problem. You have a you gave motivation problem. You have a you gave your best energy to your screen problem. your best energy to your screen problem. your best energy to your screen problem. Uh you answered everyone else's agenda Uh you answered everyone else's agenda Uh you answered everyone else's agenda before your own problem. You don't have before your own problem. You don't have before your own problem. You don't have a motivation problem. You have a you a motivation problem. You have a you a motivation problem. You have a you never protected the only thing everyone never protected the only thing everyone never protected the only thing everyone is stealing from you problem. Remember is stealing from you problem. Remember is stealing from you problem. Remember that. The fourth thing to say to that. The fourth thing to say to that. The fourth thing to say to yourself every morning is I will not yourself every morning is I will not yourself every morning is I will not solve problems that have not happened solve problems that have not happened solve problems that have not happened yet or don't exist yet. This is why this yet or don't exist yet. This is why this yet or don't exist yet. This is why this works. This targets the single most works. This targets the single most works. This targets the single most destructive mental habit human beings destructive mental habit human beings destructive mental habit human beings engage in. Anticipatory rumination. A engage in. Anticipatory rumination. A engage in. Anticipatory rumination. A landmark study from Harvard psychologist landmark study from Harvard psychologist landmark study from Harvard psychologist Dr. Matthew Killingsworth and Dr. Daniel Dr. Matthew Killingsworth and Dr. Daniel Dr. Matthew Killingsworth and Dr. Daniel Gilbert published in science tracked Gilbert published in science tracked Gilbert published in science tracked thousands of people in real time and thousands of people in real time and thousands of people in real time and found that the human mind wanders 47% of found that the human mind wanders 47% of found that the human mind wanders 47% of the time. And critically that mind the time. And critically that mind the time. And critically that mind wandering predicted unhappiness wandering predicted unhappiness wandering predicted unhappiness regardless of the activity. But it gets regardless of the activity. But it gets regardless of the activity. But it gets more specific. The brain does not more specific. The brain does not more specific. The brain does not distinguish between a vividly imagined distinguish between a vividly imagined distinguish between a vividly imagined scenario and one that is actually scenario and one that is actually scenario and one that is actually occurring. Neuroiming studies from the occurring. Neuroiming studies from the occurring. Neuroiming studies from the University of Colorado Boulder show that University of Colorado Boulder show that University of Colorado Boulder show that when you mentally rehearse a difficult when you mentally rehearse a difficult when you mentally rehearse a difficult conversation, your amygdala fires, your conversation, your amygdala fires, your conversation, your amygdala fires, your cortisol rises, and your body enters a cortisol rises, and your body enters a cortisol rises, and your body enters a lowgrade stress response. You are lowgrade stress response. You are lowgrade stress response. You are physiologically experiencing an event physiologically experiencing an event physiologically experiencing an event that is not happening. Now, I want to that is not happening. Now, I want to that is not happening. Now, I want to make a caveat here. This is good if make a caveat here. This is good if make a caveat here. This is good if you're rehearsing it on purpose. If you're rehearsing it on purpose. If you're rehearsing it on purpose. If you're preparing for a difficult you're preparing for a difficult you're preparing for a difficult conversation at work, if you're conversation at work, if you're conversation at work, if you're preparing for a difficult conversation preparing for a difficult conversation preparing for a difficult conversation with your partner, but not one that with your partner, but not one that with your partner, but not one that hasn't happened yet, not one that hasn't happened yet, not one that hasn't happened yet, not one that doesn't exist, not a problem that you've doesn't exist, not a problem that you've doesn't exist, not a problem that you've created, invented, imagined, right? It's created, invented, imagined, right? It's created, invented, imagined, right? It's very different. Rehearsing for a play very different. Rehearsing for a play very different. Rehearsing for a play and a drama that you're going to perform and a drama that you're going to perform and a drama that you're going to perform on stage, which is actually happening, on stage, which is actually happening, on stage, which is actually happening, is different from inventing drama that is different from inventing drama that is different from inventing drama that hasn't happened or might not happen. You hasn't happened or might not happen. You hasn't happened or might not happen. You are paying the biological tax on a are paying the biological tax on a are paying the biological tax on a problem that may never arrive. Senica problem that may never arrive. Senica problem that may never arrive. Senica wrote 2,000 years ago, "We suffer more wrote 2,000 years ago, "We suffer more wrote 2,000 years ago, "We suffer more in imagination than in reality." This in imagination than in reality." This in imagination than in reality." This was not a platitude for him. It was a was not a platitude for him. It was a was not a platitude for him. It was a diagnostic observation. In Zen Buddhism, diagnostic observation. In Zen Buddhism, diagnostic observation. In Zen Buddhism, this is captured in the instruction when this is captured in the instruction when this is captured in the instruction when sitting, sit. When walking, walk. Above sitting, sit. When walking, walk. Above sitting, sit. When walking, walk. Above all, don't wobble. The mind that is all, don't wobble. The mind that is all, don't wobble. The mind that is rehearsing tomorrow while living today rehearsing tomorrow while living today rehearsing tomorrow while living today is wobbling. And a wobbling mind is an is wobbling. And a wobbling mind is an is wobbling. And a wobbling mind is an exhausted mind. Here's how to implement exhausted mind. Here's how to implement exhausted mind. Here's how to implement this. When you catch yourself rehearsing this. When you catch yourself rehearsing this. When you catch yourself rehearsing a future conversation or spiraling into a future conversation or spiraling into a future conversation or spiraling into a whatif scenario, use a technique a whatif scenario, use a technique a whatif scenario, use a technique called temporal labeling. Say to called temporal labeling. Say to called temporal labeling. Say to yourself, "That is a future thought. I yourself, "That is a future thought. I yourself, "That is a future thought. I am in the present." You're not am in the present." You're not am in the present." You're not suppressing the thought, you're tagging suppressing the thought, you're tagging suppressing the thought, you're tagging it accurately so your brain can it accurately so your brain can it accurately so your brain can deprioritize it. Practice this every deprioritize it. Practice this every deprioritize it. Practice this every morning and it will begin to generalize morning and it will begin to generalize morning and it will begin to generalize across your entire day within weeks. across your entire day within weeks. across your entire day within weeks. You're not stressed about your life. You're not stressed about your life. You're not stressed about your life. You're stressed about a version of your You're stressed about a version of your You're stressed about a version of your life that hasn't even happened yet. life that hasn't even happened yet. life that hasn't even happened yet. You're not stressed about your life. You're not stressed about your life. You're not stressed about your life. You're stressed about the argument you You're stressed about the argument you You're stressed about the argument you haven't had. The rejection you haven't haven't had. The rejection you haven't haven't had. The rejection you haven't gotten, the worst case that only exists gotten, the worst case that only exists gotten, the worst case that only exists in your head. Your body can't tell the in your head. Your body can't tell the in your head. Your body can't tell the difference. Your nervous system is difference. Your nervous system is difference. Your nervous system is paying full price for something that paying full price for something that paying full price for something that isn't real. You're not stressed about isn't real. You're not stressed about isn't real. You're not stressed about your life. You're stressed by your your life. You're stressed by your your life. You're stressed by your imagination. The fifth thing to say to imagination. The fifth thing to say to imagination. The fifth thing to say to yourself every morning is, "My body is yourself every morning is, "My body is yourself every morning is, "My body is not a vehicle for my head. I will listen not a vehicle for my head. I will listen not a vehicle for my head. I will listen to my body today." Here's why it works. to my body today." Here's why it works. to my body today." Here's why it works. The modern default is to treat the body The modern default is to treat the body The modern default is to treat the body as a taxi that carries the brain to as a taxi that carries the brain to as a taxi that carries the brain to meetings. This is not just meetings. This is not just meetings. This is not just philosophically wrong, it's philosophically wrong, it's philosophically wrong, it's neurologically backwards. Your gut neurologically backwards. Your gut neurologically backwards. Your gut contains roughly 500 million neurons. contains roughly 500 million neurons. contains roughly 500 million neurons. The entric nervous system, sometimes The entric nervous system, sometimes The entric nervous system, sometimes called the second brain. It produces called the second brain. It produces called the second brain. It produces over 90% of your body's serotonin and over 90% of your body's serotonin and over 90% of your body's serotonin and about 50% of your dopamine. The vagus about 50% of your dopamine. The vagus about 50% of your dopamine. The vagus nerve, the longest cranial nerve in your nerve, the longest cranial nerve in your nerve, the longest cranial nerve in your body, carry signals from your gut, your body, carry signals from your gut, your body, carry signals from your gut, your heart, and your viscera up to the brain. heart, and your viscera up to the brain. heart, and your viscera up to the brain. And 80 to 90% of veagal traffic flows And 80 to 90% of veagal traffic flows And 80 to 90% of veagal traffic flows upward from body to brain, not the other upward from body to brain, not the other upward from body to brain, not the other direction. What this means is that your direction. What this means is that your direction. What this means is that your body is not just reacting to your body is not just reacting to your body is not just reacting to your thoughts, it's informing them. Dr. thoughts, it's informing them. Dr. thoughts, it's informing them. Dr. Antonio Damasio's sematic marker Antonio Damasio's sematic marker Antonio Damasio's sematic marker hypothesis developed through decades of hypothesis developed through decades of hypothesis developed through decades of work at USC demonstrates that bodily work at USC demonstrates that bodily work at USC demonstrates that bodily sensations are not separate from sensations are not separate from sensations are not separate from decisionm. They are a critical input. decisionm. They are a critical input. decisionm. They are a critical input. People with damage to the brain areas People with damage to the brain areas People with damage to the brain areas that process body signals make that process body signals make that process body signals make catastrophically poor decisions even catastrophically poor decisions even catastrophically poor decisions even when their logical reasoning is intact. when their logical reasoning is intact. when their logical reasoning is intact. When you ignore your body's signals, the When you ignore your body's signals, the When you ignore your body's signals, the tight jaw, the shallow breathing, the tight jaw, the shallow breathing, the tight jaw, the shallow breathing, the knot in the stomach, you are cutting off knot in the stomach, you are cutting off knot in the stomach, you are cutting off a primary data channel that your brain a primary data channel that your brain a primary data channel that your brain needs to function properly. In needs to function properly. In needs to function properly. In traditional Chinese medicine and in the traditional Chinese medicine and in the traditional Chinese medicine and in the Vic system alike, the body was never Vic system alike, the body was never Vic system alike, the body was never considered separate from the mind. The considered separate from the mind. The considered separate from the mind. The concept of prana in yoga, life energy is concept of prana in yoga, life energy is concept of prana in yoga, life energy is tracked through the body, not the tracked through the body, not the tracked through the body, not the intellect. The Tauist tradition intellect. The Tauist tradition intellect. The Tauist tradition describes the body as the root and the describes the body as the root and the describes the body as the root and the mind as the branches. If the root is mind as the branches. If the root is mind as the branches. If the root is neglected, the branches wither neglected, the branches wither neglected, the branches wither regardless of how much you tend to them. regardless of how much you tend to them. regardless of how much you tend to them. The Buddha's foundational meditation The Buddha's foundational meditation The Buddha's foundational meditation instruction. The discourse on the instruction. The discourse on the instruction. The discourse on the foundations of mindfulness begins not foundations of mindfulness begins not foundations of mindfulness begins not with thoughts, not with emotions, but with thoughts, not with emotions, but with thoughts, not with emotions, but with the body. Body awareness is the with the body. Body awareness is the with the body. Body awareness is the first foundation because the ancient first foundation because the ancient first foundation because the ancient contemplatives recognize that an contemplatives recognize that an contemplatives recognize that an unembodied mind is an unstable mind. unembodied mind is an unstable mind. unembodied mind is an unstable mind. Here's how to implement this. Within the Here's how to implement this. Within the Here's how to implement this. Within the first 10 minutes of waking, do a first 10 minutes of waking, do a first 10 minutes of waking, do a 60-second body scan. Start at the top of 60-second body scan. Start at the top of 60-second body scan. Start at the top of your head and slowly move your awareness your head and slowly move your awareness your head and slowly move your awareness down through your face, your jaw, your down through your face, your jaw, your down through your face, your jaw, your neck, your shoulders, your chest, your neck, your shoulders, your chest, your neck, your shoulders, your chest, your abdomen, your hips, your legs and feet. abdomen, your hips, your legs and feet. abdomen, your hips, your legs and feet. You're not trying to fix anything. You're not trying to fix anything. You're not trying to fix anything. You're simply registering what's there. You're simply registering what's there. You're simply registering what's there. Tension in your shoulders? Note it. Tension in your shoulders? Note it. Tension in your shoulders? Note it. Tightness in your gut, acknowledge it. Tightness in your gut, acknowledge it. Tightness in your gut, acknowledge it. This practice activates the insular This practice activates the insular This practice activates the insular cortex. Your gut has been trying to tell cortex. Your gut has been trying to tell cortex. Your gut has been trying to tell you something for months. You keep you something for months. You keep you something for months. You keep ignoring it and wonder why you feel ignoring it and wonder why you feel ignoring it and wonder why you feel lost. Your gut has been trying to tell lost. Your gut has been trying to tell lost. Your gut has been trying to tell you something for a long time. That you something for a long time. That you something for a long time. That tightness in your chest wasn't random. tightness in your chest wasn't random. tightness in your chest wasn't random. That knot in your stomach before you That knot in your stomach before you That knot in your stomach before you said yes wasn't nothing. That exhaustion said yes wasn't nothing. That exhaustion said yes wasn't nothing. That exhaustion that sleep doesn't fix isn't laziness. that sleep doesn't fix isn't laziness. that sleep doesn't fix isn't laziness. Your gut is constantly trying to tell Your gut is constantly trying to tell Your gut is constantly trying to tell you something. You just keep scrolling you something. You just keep scrolling you something. You just keep scrolling past the answer looking for it in past the answer looking for it in past the answer looking for it in someone else's content. This next one is someone else's content. This next one is someone else's content. This next one is really important. I want you to listen really important. I want you to listen really important. I want you to listen in. I choose one thing that matters over in. I choose one thing that matters over in. I choose one thing that matters over 10 things that are urgent. That's the 10 things that are urgent. That's the 10 things that are urgent. That's the sixth thing I want you to say. This sixth thing I want you to say. This sixth thing I want you to say. This principle attacks the single greatest principle attacks the single greatest principle attacks the single greatest productivity illusion of modern life. productivity illusion of modern life. productivity illusion of modern life. The equation of busyiness with progress. The equation of busyiness with progress. The equation of busyiness with progress. The Eisenhower matrix attributed to The Eisenhower matrix attributed to The Eisenhower matrix attributed to Dwight Eisenhower's observation that Dwight Eisenhower's observation that Dwight Eisenhower's observation that what is important is seldom urgent and what is important is seldom urgent and what is important is seldom urgent and what is urgent is seldom important has what is urgent is seldom important has what is urgent is seldom important has been validated extensively in been validated extensively in been validated extensively in organizational psychology. But the organizational psychology. But the organizational psychology. But the neurological reality is even more stark. neurological reality is even more stark. neurological reality is even more stark. Your prefrontal cortex which handles Your prefrontal cortex which handles Your prefrontal cortex which handles complex planning and prioritization is a complex planning and prioritization is a complex planning and prioritization is a slow energyex expensive system. Every slow energyex expensive system. Every slow energyex expensive system. Every notification, every quick question, notification, every quick question, notification, every quick question, every email marked with an exclamation every email marked with an exclamation every email marked with an exclamation point activates the limbic urgency point activates the limbic urgency point activates the limbic urgency pathway. And the brain because it is pathway. And the brain because it is pathway. And the brain because it is wired for survival will always default wired for survival will always default wired for survival will always default to the urgent over the important if you to the urgent over the important if you to the urgent over the important if you don't intervene. The concept of don't intervene. The concept of don't intervene. The concept of swadharma in the Bhagat Gita, one's own swadharma in the Bhagat Gita, one's own swadharma in the Bhagat Gita, one's own duty or essential purpose is not about duty or essential purpose is not about duty or essential purpose is not about doing more. It's about doing the right doing more. It's about doing the right doing more. It's about doing the right thing even if it's difficult rather than thing even if it's difficult rather than thing even if it's difficult rather than the comfortable or easy thing. The the comfortable or easy thing. The the comfortable or easy thing. The reason why we do the urgent thing is reason why we do the urgent thing is reason why we do the urgent thing is because often it's easier and because often it's easier and because often it's easier and comfortable. The reason we avoid the comfortable. The reason we avoid the comfortable. The reason we avoid the important thing is because it's harder important thing is because it's harder important thing is because it's harder and challenging. Krishna's instruction and challenging. Krishna's instruction and challenging. Krishna's instruction to Arjun is essentially stop being to Arjun is essentially stop being to Arjun is essentially stop being distracted by all the things you could distracted by all the things you could distracted by all the things you could do. Do the one thing you must do. In the do. Do the one thing you must do. In the do. Do the one thing you must do. In the Zen tradition, there is the concept of Zen tradition, there is the concept of Zen tradition, there is the concept of ichigo zamayi, singleminded absorption ichigo zamayi, singleminded absorption ichigo zamayi, singleminded absorption in one activity. This is one of my in one activity. This is one of my in one activity. This is one of my favorite Zen teachings. The master does favorite Zen teachings. The master does favorite Zen teachings. The master does one thing at a time and completes them. one thing at a time and completes them. one thing at a time and completes them. The beginner does many things at the The beginner does many things at the The beginner does many things at the same time and never completes them. same time and never completes them. same time and never completes them. Here's how to implement this. Every Here's how to implement this. Every Here's how to implement this. Every morning before you open your email or morning before you open your email or morning before you open your email or your task manager, answer one question your task manager, answer one question your task manager, answer one question on paper. If I could only accomplish one on paper. If I could only accomplish one on paper. If I could only accomplish one thing today and everything else would be thing today and everything else would be thing today and everything else would be forgiven. What would it be? Write that forgiven. What would it be? Write that forgiven. What would it be? Write that thing down. Circle it. That is your thing down. Circle it. That is your thing down. Circle it. That is your non-negotiable. Everything else is non-negotiable. Everything else is non-negotiable. Everything else is secondary. Protect at least 90 minutes secondary. Protect at least 90 minutes secondary. Protect at least 90 minutes for that one thing before you allow for that one thing before you allow for that one thing before you allow anything urgent to enter your field. anything urgent to enter your field. anything urgent to enter your field. Schedule it as a meeting with yourself Schedule it as a meeting with yourself Schedule it as a meeting with yourself if you must. Research from the Harvard if you must. Research from the Harvard if you must. Research from the Harvard Business Review found that professionals Business Review found that professionals Business Review found that professionals who set a single daily priority report who set a single daily priority report who set a single daily priority report significantly higher satisfaction and significantly higher satisfaction and significantly higher satisfaction and performance than those who manage long performance than those who manage long performance than those who manage long to-do lists. You're not lazy. You're to-do lists. You're not lazy. You're to-do lists. You're not lazy. You're just busy with the wrong things and just busy with the wrong things and just busy with the wrong things and calling it productivity. You're not calling it productivity. You're not calling it productivity. You're not lazy. You answered every email. You sat lazy. You answered every email. You sat lazy. You answered every email. You sat in every meeting. You said yes to in every meeting. You said yes to in every meeting. You said yes to everyone who asked. You were incredibly everyone who asked. You were incredibly everyone who asked. You were incredibly busy. You just weren't busy with the one busy. You just weren't busy with the one busy. You just weren't busy with the one thing that actually matters. The one thing that actually matters. The one thing that actually matters. The one thing you keep pushing to tomorrow. thing you keep pushing to tomorrow. thing you keep pushing to tomorrow. You're not lazy. You're hiding from the You're not lazy. You're hiding from the You're not lazy. You're hiding from the real work inside the fake work. And this real work inside the fake work. And this real work inside the fake work. And this last one will transform everything. last one will transform everything. last one will transform everything. Every morning, I want you to say, "I Every morning, I want you to say, "I Every morning, I want you to say, "I will not measure today by what I get, will not measure today by what I get, will not measure today by what I get, but by who I am while I do it." Here's but by who I am while I do it." Here's but by who I am while I do it." Here's why this works. This final instruction why this works. This final instruction why this works. This final instruction rewires the deepest layer of your rewires the deepest layer of your rewires the deepest layer of your motivational system, your relationship motivational system, your relationship motivational system, your relationship with outcomes. Dr. Carol Dwek's research with outcomes. Dr. Carol Dwek's research with outcomes. Dr. Carol Dwek's research at Stanford on mindset theory, one of at Stanford on mindset theory, one of at Stanford on mindset theory, one of the most replicated findings in modern the most replicated findings in modern the most replicated findings in modern psychology, shows that people who orient psychology, shows that people who orient psychology, shows that people who orient around a process, a growth mindset, around a process, a growth mindset, around a process, a growth mindset, consistently outperform people who consistently outperform people who consistently outperform people who orient around outcomes, a fixed mindset orient around outcomes, a fixed mindset orient around outcomes, a fixed mindset across academic, professional, and across academic, professional, and across academic, professional, and personal domains. But the effect isn't personal domains. But the effect isn't personal domains. But the effect isn't just on performance. It's on resilience. just on performance. It's on resilience. just on performance. It's on resilience. Outcome oriented people experience Outcome oriented people experience Outcome oriented people experience failure as identity threatening. failure as identity threatening. failure as identity threatening. Processoriented people experience Processoriented people experience Processoriented people experience failure as information. This is arguably failure as information. This is arguably failure as information. This is arguably one of the most important teachings in one of the most important teachings in one of the most important teachings in the Bhag Gita. Chapter 2 verse 47. You the Bhag Gita. Chapter 2 verse 47. You the Bhag Gita. Chapter 2 verse 47. You have a right to the work but never to have a right to the work but never to have a right to the work but never to the fruit of the work. This is not the fruit of the work. This is not the fruit of the work. This is not passivity. It is the most sophisticated passivity. It is the most sophisticated passivity. It is the most sophisticated motivational technology ever motivational technology ever motivational technology ever articulated. It says, "Pour everything articulated. It says, "Pour everything articulated. It says, "Pour everything into the action. Release attachment to into the action. Release attachment to into the action. Release attachment to the result." Not because results don't the result." Not because results don't the result." Not because results don't matter, but because attachment to matter, but because attachment to matter, but because attachment to results degrades the quality of the results degrades the quality of the results degrades the quality of the action itself. You don't get better at action itself. You don't get better at action itself. You don't get better at something by wanting better results. You something by wanting better results. You something by wanting better results. You get better at something by improving the get better at something by improving the get better at something by improving the process. If you get better at the process. If you get better at the process. If you get better at the process, the results come off their own process, the results come off their own process, the results come off their own accord. But if you don't get better at accord. But if you don't get better at accord. But if you don't get better at the process and you keep focusing on the the process and you keep focusing on the the process and you keep focusing on the results, you just get mad at yourself. results, you just get mad at yourself. results, you just get mad at yourself. Here's how to implement this. At the end Here's how to implement this. At the end Here's how to implement this. At the end of each morning routine, ask yourself, of each morning routine, ask yourself, of each morning routine, ask yourself, what quality do I want to bring to this what quality do I want to bring to this what quality do I want to bring to this day? Not what do you want to accomplish. day? Not what do you want to accomplish. day? Not what do you want to accomplish. What quality of character do you want to What quality of character do you want to What quality of character do you want to embody? Patience, courage, honesty, embody? Patience, courage, honesty, embody? Patience, courage, honesty, calm, focus. Choose one word. Write it calm, focus. Choose one word. Write it calm, focus. Choose one word. Write it on a sticky note or set it as your phone on a sticky note or set it as your phone on a sticky note or set it as your phone wallpaper. When you make decisions wallpaper. When you make decisions wallpaper. When you make decisions throughout the day, filter them through throughout the day, filter them through throughout the day, filter them through that quality. Would a patient person that quality. Would a patient person that quality. Would a patient person respond to this email right now? Would a respond to this email right now? Would a respond to this email right now? Would a courageous person avoid this courageous person avoid this courageous person avoid this conversation? This isn't soft. This is conversation? This isn't soft. This is conversation? This isn't soft. This is the hardest practice on this list the hardest practice on this list the hardest practice on this list because it means you can no longer blame because it means you can no longer blame because it means you can no longer blame your circumstances for who you are. Stop your circumstances for who you are. Stop your circumstances for who you are. Stop chasing results and wondering why you're chasing results and wondering why you're chasing results and wondering why you're exhausted. Stop chasing results because exhausted. Stop chasing results because exhausted. Stop chasing results because you can check every box and still feel you can check every box and still feel you can check every box and still feel empty. You can hit every target and empty. You can hit every target and empty. You can hit every target and still feel behind. You can win the whole still feel behind. You can win the whole still feel behind. You can win the whole day and still lose yourself doing it. day and still lose yourself doing it. day and still lose yourself doing it. Stop chasing results. The question was Stop chasing results. The question was Stop chasing results. The question was never what did I get done. The question never what did I get done. The question never what did I get done. The question was always who was I while I did it and was always who was I while I did it and was always who was I while I did it and who did I become in pursuit of it. Every who did I become in pursuit of it. Every who did I become in pursuit of it. Every ancient tradition, the Vadic sages, the ancient tradition, the Vadic sages, the ancient tradition, the Vadic sages, the Buddhist monks, the stoic philosophers, Buddhist monks, the stoic philosophers, Buddhist monks, the stoic philosophers, the Zen masters arrived at the same the Zen masters arrived at the same the Zen masters arrived at the same conclusion through radically different conclusion through radically different conclusion through radically different parts. The morning is not the beginning parts. The morning is not the beginning parts. The morning is not the beginning of the day. It is the foundation of the of the day. It is the foundation of the of the day. It is the foundation of the self. Modern neuroscience has now self. Modern neuroscience has now self. Modern neuroscience has now confirmed why your brain is more confirmed why your brain is more confirmed why your brain is more receptive, more programmable, and more receptive, more programmable, and more receptive, more programmable, and more consequential in those first waking consequential in those first waking consequential in those first waking minutes than at any other time. Because minutes than at any other time. Because minutes than at any other time. Because the question we've been answering this the question we've been answering this the question we've been answering this whole time is who's in charge today? For whole time is who's in charge today? For whole time is who's in charge today? For most of your life, the answer has been most of your life, the answer has been most of your life, the answer has been your anxiety, your habits, your phone. your anxiety, your habits, your phone. your anxiety, your habits, your phone. Starting tomorrow, the answer is you. Starting tomorrow, the answer is you. Starting tomorrow, the answer is you. Not because you say a magic phrase, not Not because you say a magic phrase, not Not because you say a magic phrase, not because you manifest anything, but because you manifest anything, but because you manifest anything, but because you take the most powerful because you take the most powerful because you take the most powerful neurological window your biology gives neurological window your biology gives neurological window your biology gives you, and you fill it with intentional, you, and you fill it with intentional, you, and you fill it with intentional, directed, evidence-based instructions directed, evidence-based instructions directed, evidence-based instructions that tell your brain exactly who's that tell your brain exactly who's that tell your brain exactly who's running the show. If you love this running the show. If you love this running the show. If you love this episode, you'll enjoy my interview with episode, you'll enjoy my interview with episode, you'll enjoy my interview with Dr. Daniel Aean on how to change your Dr. Daniel Aean on how to change your Dr. Daniel Aean on how to change your life by changing your brain. life by changing your brain. life by changing your brain. >> They don't do things until someone's mad >> They don't do things until someone's mad >> They don't do things until someone's mad at them to get it done. They need stress at them to get it done. They need stress at them to get it done. They need stress in order to get stuff done.