Author: Brian Johnson (Optimize.me)

Topics: Sleep, nutrition, exercise, productivity, longevity, habit

All information is attributed to the author. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from the original source. This particular set of notes are derived from worksheets supplied on the optimize.me website (summaries of books (meta much?)), which work alongside their lessons and videos. 

Contents

1. Abundance 101: How to create true wealth in your life by investing wisely in you
2. Antifragile 101: How to use everything as fuel for your heroic growth
3. Conquering Anxiety 101: How to tame the anxious gremlins and live with calm confidence
4. Conquering Cancer 101: How I’m helping my brother fight cancer and what I’d share with you as your friend and coach
5. Conquering Depression 101: How to tame the gremlins and create an awesome life
6. Conquering Digital Addiction 101: To sculpt or to get hacked – that is the question
7. Conquering Perfectionism 101: How to quit being a perfectionist and start being an incremental optimizer
8. Conquering Procrastination 101: How to quit putting your life on hold & actualize your potential
9. Creativity 101: How to create cool stuff and do your life’s work
10. Energy 101: How to give your soul the energy it needs to live your greatest life
11. Goals 101: How to set and achieve meaningful goals that can help you be happy and flourish while doing heroic things
12. Habits 101: How to discover your superpowers and create habits that will change your life
13. Leadership 101: How to inspire and empower people to do great things
14. Learning 101: The science of how we learn and make things stick (efficiently)
15. Love 101: How to optimize your relationship
16. Meditation 101: How to meditate without moving to the Himalayas
17. Momma 101: Celebrating the most creative time of your life
18. Movement 101: How to optimize your energy, genes, mind, mood, and body as a perpetual motion machine
19. Optimal Breathing 101: How to optimize your breathing for calm, focused energy
20. Optimal Business 101: How to create a great business and get paid to change the world
21. Optimal Nutrition 101: How to optimize your health, energy, and happiness, starting at the end of your fork
22. Optimal Sleep 101: How to get a great night of sleep to optimize your energy, mood, and mojo
23. Optimal Weight 101: How to optimize our metabolism to easily sculpt our ideal bodies while energizing and actualizing
24. Peak Performance 101: How to reach your potential and do your best when it matters most
25. Positive Psychology 101: The science of optimizing and actualizing
26. Productivity 101: How to get great things done vs. a ton of trivial things
27. Public Speaking 101: How to express yourself confidently when you’re talking to more than a few people
28. Purpose 101: How to discover your purpose and fulfill your destiny
29. Self-Image 101: How to construct the best, most heroically awesome version of you
30. Stoicism 101: How to apply the ancient wisdom of Seneca, Epictetus, and Marcus Aurelius to our modern lives
31. Willpower 101: The science of self-control and how to build your optimizing engine

1. Abundance 101: How to create true wealth in your life by investing wisely in you

1: The Ultimate Currency = Happiness

Keep your ultimate goal in mind: Happiness. The rest will follow as a byproduct

Work on your eudaimonia:

• Are you growing personally?
• Are you serving your community?
• Are you constantly connected to your friends, family…?
• How are you investing in your wellbeing?

2: Psychological Wealth

1. Make an inventory of your psychological wealth: How are you doing?

Positive Affect: Are you enjoying life right now?

Negative Affect: Are you suffering well?

Life Satisfaction: Are you experiencing both satisfaction and inspirational dissatisfaction?

Flourishing: Current PERMA?

• Positive emotion
• Engagement
• Relationships
• Meaning
• Achievement

2. Keep Track of Your Development:

• On a scale of 1-10, what is your current positive and negative affect, life satisfaction, and flourishing score?
• Keep physically tracking your performance over time.

3: Spiritual Economics

Redefine your relationship to…

• Prosperity: Go forward with hope
• Affluence: Abundant flow
  • Kindness
  • Generosity
  • Gratitude
• Security: To be without care
  • Anti-fragility
  • Confidence
  • Trust

4: Invest in You, Inc.

1. In which ways are you investing in yourself?

2. Which areas need more investment?

Keep track moment to moment

5: Big 3 Assets & the Vault

Balance Your Portfolio:

What is your status in the following areas?:

• Energy
• Family
• Service

Open Your Secret Vault:

• Which habits are serving me?
• Which habits are liabilities?
• How can you reverse them/transform them into something good?

6: Wealth via Profound Service

• What do you love to do so much you’d pay to do it?
• Are you committed to mastery? How can you become the best you can be?
• How can you serve in a unique, humble, and profound way?
• Love + Mastery = Passion Mindset, Mastery + Serving = Craftsman Mindset, Serving + Love = Servant Mindset. Be the middle.

7: 5 Steps to Getting What You Want

Choose a goal and run it through the system:

• Audacious goal: What do you want?
• Problems: What problems are you facing in pursuit of this goal?
• Diagnosis: Why are you having these problems, what’s going wrong?
• Design: What solution “machine” can solve this?
• Do it!

8: Attention Economics

1. Attention Economics:

• 1. Which information do you want to allow in?
• 2. Which information do you want to ignore?

2. Time Affluence:

• Go through your day – are you spending your time wisely?

3. Autonomy:

• In which areas do you feel autonomous – and where do you not?

9: Circulate vs. Spend

1. Fresh Appreciation & Gratitude

• Your last investments – do you see the ‘bigger picture?’
• Interconnectedness

2. How Can You Enjoy the Process of Circulating?

10: Your Brain On Money

How Do You Spend Your Money?

1. Analysis:

• Stuff vs. experiences, growth, connections
• Yourself vs. others?
• To buy time?
• Buying now & enjoying later?

2. Action:

• How can you use your wealth to create more value?
• Which micro-interactions can you create today (money, life, psychological well-being)?

11: Actualize You, Inc.

Capitalize Mistakes:

• What failures and learnings have you experienced over the last weeks?

Dissolve Dichotomies:

• What’s your current ratio (spiritual & material)?

Ultimate Dividends:

• Do you already notice where well-invested time & energy is coming back to you?

Takeaway

What’s Your Biggest Idea?

• Recap in your own words or visuals
• Share with someone

2. Antifragile 101: How to use everything as fuel for your heroic growth

1: Antifragile vs. Robust vs. Fragile

1. What is written on your box? Are there specific areas in your life where you feel rather fragile?

2. How can you practice with little things today to get stronger?

From Super Fragile->Fragile->Robust->Resilient->To Anti Fragile

2: Challenges vs. Threats, True Confidence, Racecar Workouts

1. A current obstacle

2. Your perspective: fear or challenge? Why

3. Describe your physiological & psychological reaction

4. True confidence: What will help you to deal with it (abilities, strengths, support…)?

Use these to create a first aid challenge kit.

3: Emotional Stamina

What’s Your Current Protocol?

• What’s the #1 thing to install?
• What’s the #1 thing to delete?
• Stay plugged in to perform at your best
• The more committed you are to your protocol the better you will feel over time

4: Victim vs. Hero + Practice With Tiny Things and Relentless Recovery

1. What’s your typical position? Can you think of examples?

• Why me?
• Now what needs to get done?

2. Can you think of mundane examples to practice your hero attitude?

3. And what needs to get done right now – hero style?

5: Infinite Potential: Bring It On!

1. Describe your current comfort zone

2. What makes you currently feel uncomfortable?

3. How can you say “Bring it on!” and step outside your comfort zone a little bit more today?

6: Barbells & Infinite Optionality

1. How can you work on your foundation? Are you super conservative or super aggressive? Find balance.

2. How can you actualize your potential a bit more today?

3. Think of your current challenge and create multiple options on how to deal with it

7: Spinny Fingers: Simplifying the Battlefield & Mr. Mo via Micro-Wins How to quickly regain balance

1. Where does life spin you around?

2. Focus: What’s the most important target right now?

3. Create micro-wins (check your protocol for ideas)

8: Win Or Learn?

Think of a recent performance

1. What did you do well?

2. What did you learn?

3. How are you going to get better?

9: Common Humanity & Scars = Medals

What would you say to your dearest friend in a challenging situation like yours?

Quit shaming yourself

What Scars (MEDALS) do you wear?

• Get proud of your scars
• The scar:
• The strength that came out of it:

10: Omms+Gritty, Boxer+PTG

1. What challenges made you stronger in the past:

2. What challenges will make you stronger in the future? And today?

Takeaway

What’s your biggest idea?

• Recap in your own words or visuals
• Share with someone

3. Conquering Anxiety 101: How to tame the anxious gremlins and live with calm confidence

1: It Happens, That’s Good, Quit Making It Worse

1. Anxiety is related to meaning – what are your fears and what’s behind it? Take some notes.

• Overall:
• In the next months:
• Right now:

2. Reduce threatening stimulation

What do you consume?

• TV – especially talk shows

How much (daily/weekly)?

What is a realistic reduction?

2: Target: Calm Confidence

How do you react when life throws things at you?

1. Euthymia (Tranquility)

• Are you clear on who you are? Rank between “Yes, most of the time” and “No, never”
• Do you have established purpose?

2. Arete (Live with Virtue)

• What are the practices/behaviors that make you feel best? Do more of these.
• What are your kryptonites? Things that throw you off? Do less of these.

3: C2 – Foundation + Specifics For Anxiety

Anxiety is often a signal for your fundamentals needing work…

1. Rate how you’re currently doing in each category (eating, sleeping, moving)

2. Connect the dots

3. What’s your most important fundamental?

4. What do you want to work on?

5. Repeat next week.

4: Breathe

Boost your presence in the moment and stop yourself spiraling down.

What do you notice when you practice mindful breathing?

• Why?:

1. You are thinking too much? Shift focus to your breath

2. Deep breathing stimulates a relaxation response

3. Deep breathing oxygenates your brain

• How?:

1. Breathe through your nose (also at night)

2. Breathe deeply into your abdomen

3. Breathe easily, gracefully, rhythmically, quietly

Every time you feel anxious, bring your attention back to your breathing

5: Serenity Key

Unlock your mind to allow yourself to choose your response in any given situation.

Serenity prayer: God grant me the serenity to accept the things that I cannot change, the courage to change the things I can, and the wisdom to know the difference.

What about you?

• Are you trying to control things that are outside of you? What are they?
• What are the things within yourself that you can change?

6: Olympic Style Focus Training

Be a warrior of the mind, not a librarian of the mind

Which brain-training works for you?

1. Meditation: Any experiences or routine?

2. Other mindful activities?: Any experiences or favorites?

3. Practice with mundane examples: Anything that happened to you in the last weeks where you wish you had reacted differently?

7: Threat vs. Challenge

Threat: “I don’t have what it takes” -> Avoiding strategy

• What are your threats – What are you avoiding?
• Increase your threshold for things that are ‘really’ threatening

Challenge: “I’ve got what it takes to meet that! Bring it on!” -> Lean into it

Can you reverse your threat into an opportunity to get better?

8: Exit Your Mind & Enter the Moment

Check your tendency for overthinkingness

1. Self-absorption:

• What are you overthinking?
• How can you engage in life more in those areas?

2. Self-comparison:

• Do you tend to compare yourself? When, where, what?
• How can you get into ‘authentic’ life more?

3. Outcome obsession:

• Do you have areas in your life where you focus on the outcome too much?
• Try to focus on the process instead and see how you progress step by step…

9: C2 in 5

5 Steps to Calm Confidence

• Notice it: Something’s going on…
• Define it: What concrete thing is stressing you out?
• Chit-chat in your head: Can you translate it into something positive?
• Test your serenity key: Can you do something about it? What? If not – love it!
• Repeat forever

10: Infinite C2

What are the things that are awesome in your life right now? Think about the little things.

Takeaway

What’s your biggest idea?

• Recap in your own words or visuals
• Share with someone

4. Conquering Cancer 101: How I’m helping my brother fight cancer and what I’d share with you as your friend and coach

1: Genes vs. Habits

1. Do you have gene-based vulnerabilities?

• Depending on research, only 2-3%->15%

2. Do you tend to believe in the myth of genetic dominance?

3. Which healthy lifestyle choices/habits currently influence how you feel?

4. Anything you’re currently working on to improve it?

5. Any ‘blind-spots’ that might need a closer look?

2: Statistics: Long Tail

1. What’s the info?

2. What does your life look like in the long-tail?

You are unique and can leave the normal statistic curve.

3: Empowered Mindset

1. In which situations do you currently feel helpless, and where do you feel empowered?

2. In which other areas of your life do you feel empowered?

3. What can you adapt or transfer to your current situation?

4: The Terrain

1. How’d you describe the current condition of your “Inner Terrain?”

• Stress
• Diet
• Sleep
• Exercise/Movement
• Environmental Toxins

2. What’s the status of the cancer’s supply lines?

3. How can you cut it off?

5: Nutrition

1. Promoters Out: Which concrete steps will you take to change your diet?

• Sugar/Flour
  • How can you eliminate/replace sugar and flour?
• Omega 3:6
  • How will you reduce inflammation?
  • Get your omega 3s and 6s in balance. Decrease vegetable oils + factory farmed animals
• Protein
  • 0.5g per lean body mass
  • Limit animal protein

2. Fighters In: Shopping list to go

• Cruciferous veggies (brussels sprouts, cabbage, broccoli, cauliflower, kale, chard, collard greens)
• Garlic, leeks, onions
• Green tea, limited raspberries
• Huge salad

6: Move + Exercise + Sleep

Move: How can you make sure to move on a regular basis?

Exercise: What kind of exercise do you love? Check with your Dr. and step it up.

Sleep: How can you improve your sleep? Think of reducing bright lights at night.

7: Alchemize Stress

• What do you need to accept?
• How can you cultivate your serenity?
• What can you change?
• How can you cultivate courage?

8: Environment

1. Toxins

• Environmental toxins in your home? Do you cook food in plastic?
• What are the alternatives?

2. New Lifestyle

• What needs to go when creating an environment that supports the new lifestyle?
• Get rid of what doesn’t belong there

9: The Team

• Find micro-moments of positivity where you appreciate and connect with your team. Got some lately?
• Integrative MD.?
• Nutritional philosophy?
• Differences between acute vs. chronic issue
• Ask the right questions. What were the right answers?
• Who are the experts on your team?

10: Crisis + Dose + Life Force

• What’s the opportunity in the danger?
• What could you be doing to let the life force come through you?

Takeaway

• What’s your biggest idea?
• Recap in your own words or visuals
• Share with someone

5. Conquering Depression 101: How to tame the gremlins and create an awesome life

1: Know That You Can Feel Better

1. I know I can feel better if I worked on…/mange to…/practice…

• Little things

2. Fixed vs. Growth Mindset

• Fixed: What are typical phrases the tiny voice in your head often uses?
• Growth: When you talk to yourself with a growth mindset attitude – what would you say instead?
• “You are really smart” vs. “You must have worked really hard”

3. Which opportunities can you take?

2: Self-Compassion, Self-Awareness, Self-Absorption

1. Increase Self-Compassion

• This is because you are human, not because you are you!

2. Increase Self-Awareness

• Accept: Be honest with where you are at, that you’re having a hard time because you are human. What do you need to accept?
• What needs to change?

3. Decrease Self-Absorption

• Do something nice for someone else
• Someone you know?
• Your neighbor?
• A stranger?
• Make life about more than just you.

3: Fundamentals: How to Create a Great Life

Check your status on a scale of 1-10

Eat:

• What will you do today to improve?

Move:

• What will you do today to improve?

Sleep:

• Test today, how 8 hours of sleep feels tomorrow morning

Recheck status after making little changes.

Gifts for future you

4: Train Your Mind

Tame the gremlins in your mind.

• Write down your negative thoughts…
• Challenge them: Is there an alternative explanation for what is happening?
• Things that you are grateful for:

5: Highs, Lows, & Zig-Zag: Learn How to Play Poorly Well

1. Think of your last week and pick three “lows”

2. What’s your kryptonite?

• What leads to those lows?
• How can you stop doing that?

6: Targets & Dishes

1. Happy people have projects – what is yours (goal/target)?

• Meaningful:
• Challenging:
• Feasible:
• Create a target that you know you can hit with a certain amount of effort.

2. Do the dishes

• Quit arguing with reality. Life only presents you one challenge at a time – that you can deal with right now.
• What needs to be done, right now?

7: Turn Off the TV

Your limbic system can’t handle the ‘fear-overload’

Go to bed instead and take a good night of sleep.

Create little reminders that work for you, put them on the tv, remote, screensaver, etc.

8: Become Anti-Fragile

Turn your challenges into fuel for growth.

Desirable difficulties: Flip it around

9: Act Like the Best Version of You

What would the best version of you do?

• Move?
• Think?
• Sit?
• Something else?

How can I make myself proud today?

10: Practice & Consistency

Monday – Sunday Practice sheet. Check off what you’ve accomplished.

Chain creating: Check off weekly progress boxes to help you create a habit/progress chain.

Week in review: Where did you improve 4%?

Takeaway

What’s your biggest idea?

• Recap in your own words or visuals
• Share with someone

6. Conquering Digital Addiction 101: To sculpt or to get hacked – that is the question

1: Tools

What tech tools do you use (not work related)?

• Devices (laptop, tv, game, phone, other)
• “Services” (email, what’s app, FB, Instagram, etc)

For what purpose?

2: The Addicted User

What’re your inputs?

• From whom?
• Voluntarily?

3: Addiction

1. Coming back to your specific tools – where do you feel an unhealthy relationship? Describe your addictive behavior…

2. Are there any healthy constraints/bright lines that you can install (e.g. digital sunset)?

4: The Costs

What price have you paid so far? Any predominant currency?

• Attention
• Time
• Productivity
• Connection
• Happiness
• Energy

5: Optimize You

Who are you at your best?

• Energy
• Work/service
• Love/family

#1 thing you need to stop doing?

• Energy
• Work/service
• Love/family

#1 thing you need to start doing?

• Energy
• Work/service
• Love/family

6: Deep Work Flow

1. I tend to multitask when…

2. I manage to get into deep work flow when…

3. Notice your patterns and find out how you can spend more time in deep work flow.

7: Switching Defaults

1. How can you create micro-moments of solitude?

2. How can you integrate phases of solitude into your week or month?

8: Pickle Picking Party

If you had all the time in the world, what would you do?

Audit/Track a couple of days to see how much time you spend on the following tasks:

• Sleep
• Eat
• Family/friends
• Sports/moving
• Work
• Tv/series
• Gaming
• Social media
• Random interest
• Texting
• Mails
• Videos
• Podcasts

What are the things that need to go? What’s your number one “pickle?”

9: Willpower 101, Habits 101, 2 AIs

Which autopilot functions will you install?

If _ then _.

10: To Sculpt or to be Hacked?

1. What is your favorite idea?

2. What’s the #1 thing you could do to conquer your digital addiction?

Takeaway

What’s your biggest idea

• Recap in your own words or visuals
• Share with someone

7. Conquering Perfectionism 101: How to quit being a perfectionist and start being an incremental optimizer

1: No Perfect Human Beings

1. In which situation are you stressing yourself out trying to be perfect?

2. Try this concept to get yourself back to a normal human being…

• Imagine yourself holding a trophy and wearing a sash saying, “The World’s First Perfect Human”

2: Optimist vs. Perfectionist

You should not limit your standards but add a reality perspective to it.

Addiction, anxiety, driving myself nuts OR embracing constraints of reality. I’m human!

• Do you have distant shores and believe you can reach them (perfection mindset)?
• Which ideas are your guiding star (optimizer)?
• Try to convert distant goals into ideas

3: Act: 6 Core Facets

1. Defuse: Do not overidentify with your thoughts. Don’t fuse. Label it!

2. Expand: Allow emotions – like the weather: Even with clouds, the sky itself is untouched.

3. Connect: Give yourself to the current moment, be present.

4. Observe: Observe yourself – see your thoughts & emotions.

5. Identify: What are your top 6 values?

6. Committed Action: Act in accordance with your values – whether you feel like it or not…

4: Being Perfect vs. Being the Incremental Optimizer

A Perfect Optimizer: “I will implement everything perfectly today!”

An Incremental Optimizer:

• What are little distinctions and steps you can take?
• “I will have fun seeing if I can be 1% better today – aggregating and compounding over time!”

5: Think Tiny & Plan in 3D

Define: Your ideal – What’s important for you?

Daily: What do you do daily to work on it?

Divide: It into single steps

6: Celebrate Life, Quit Being a Rat Racer, & Experience Instant Success

1. Celebrate little things that help you on your way and do them daily

2. Celebrate life: 3 tiny magical moments or things you are grateful for?

7: Hardaholics, Good-Enoughists, Floors & Ceilings

Hardaholic?: How would you show up if it were easy? How can you make things more easy?

Good Enoughist: What are your good-enough standards for your projects?

Floors and Ceilings: Are your perfect ideal and your “good enough standard” (floor) too close? How can you create more space?

8: Suffering = Pain x Resistance

1. In which situations do you have your struggle switch turned on? Concrete quick sand moments?

2. Identify how you think about things…

• A negative thought that keeps coming back again?
• Is it helpful?
  • Yes: What’s the source of that negative dialogue?
  • No: Defuse and get back to hat needs to get done.
• Can you break it into smaller areas and deal with it with tiny solutions?
• Get productive. What are the concrete things you can work on?

9: Psychological Injuries, Life Paralysis, & Burnout

1. Are you feeling psychological injuries? Which ones?

2. Where do you fall on the spectrum between paralyzed and stressed out?

3. If paralyzed – Do you need to engage more? What can you do? If stressed out – Are you recovering enough? How?

Schedule recovery.

10: Fearing to Daring

1. Are you stuck in fear? Where exactly?

• Fused with thoughts?
• Excessive goals?
• Avoidance of discomfort?
• Remoteness from values?

2. Try working on the antidotes instead… How are you doing?

• Defused
• Accept discomfort
• Realistic goals
• Engaged values

Takeaway

What’s your biggest idea

• Recap in your own words or visuals
• Share with someone

8. Conquering Procrastination 101: How to quit putting your life on hold & actualize your potential

1: Motivation = Expectancy x Value / Impulsiveness x Delay

1. What about your personal motivation-equation?

• Motivation: Your Project?
• Expectation: Your expectancy confidence on a scale of 1-10? Why?
• Value: How much you are “on fire?” Why?
• Impulsiveness: Are you easily distracted from your project?
• Delay: How “close” is the goal? Day/week/month/year?

2. Where can you optimize (challenge and ideas for improvement)?

Choose 1-2 areas where you feel improvement can boost your overall motivation.

If stuck, ask:

• What do I want?
• Do I think I can have it?
• What’s my next target?
• Am I ready to focus?

2: Goals

Define your goal in one sentence

1. The Details: Your challenge, the meaning (for society, you…), is it feasible?

2. Specify: What is to occur by when? You are going to do what by when?

3. Small wins?

4. What’s your routine? Daily? Weekly?

3: Just Get Started

1. First, describe your goal

2. What actions can you take today to start working on your goal?

4: Process vs. Product

1. What is your daily 20-minute workout?

• I do ___, when, where, material/equipment, arrangements/preparation?
• Date and signature

2. What’s your process about?

• Try to describe your process instead of product.
• I learn to, grow, get better in…

5: Implementation Intention

Know Your Kryptonite. If-Then worksheet

• IF: Describe how your “kryptonite (negative trigger)” situation usually starts
• THEN: Describe how you consciously want to act when “IT” happens

6: WOOP

• Wish:
• Outcome:
• Obstacle:
• Plan:

7: It’s Never Only One Minute

What are your “just a minute” habits?

In the area that you usually resort to these habits, cut out and pin up one of the following messages:

• REALLY?
• It’s never just a minute
• Why do you want to do this?
• Beware of the P
• NOPE!
• Sure about doing this?

8: Deep Work

9: Take Care of the Fundamentals

• Eat
• Move
• Sleep
• Mental

10: Growth is Zig-Zag

30-day growth check

Growth is not linear

Try to analyze how your own progress/growth develops over the next 30 days.

9. Creativity 101: How to create cool stuff and do your life’s work

1: #1 Creative Project: Your Life

1. In which areas do you already pursue a creative life?

2. And which areas need a bit more creative coloring?

2: What’s Your Life Work?

1. Find the nexus point: Love, mastery (great), service (money)

2. Saturday morning: What would you do?

3. Make the leap:

• Where do you spend most of your time?
• To make the leap, do you know your “mini-me genius?” What is it, that only you can do?

3: True Love: Turn Pro, Be of Service

1. From amateur to pro

• I hereby commit to turn pro in the area of
• By (Action steps):
• Signature

2. From Passion to craft

• Passion (how do I get) -> Craftsman (what can I give to the world?)
• Create a manifesto

4: Three Laws of Mastery

1st Drive: Survive->2nd Drive: Carrots and sticks->3rd Drive: Autonomy, mastery, purpose

Mindset: Is it fixed or growth?

Assuming it takes a lot of hours of deliberate practice to get to mastery:

• How can you design your days in order to practice daily?
• What does your practice look like (leave your comfort zone)?

Where are you with your current project?

• What does the “other side” look like?

5: Legos, Astronauts, & Lunch-Pails

1. Biggest Dream: What do you aspire to create?

2. Get to Work: What’s your daily work ethic?

Inspiration is for amateurs. The professional gets to work.

6: Reactive Creative

1. When is your energy best? Fill out a chart to see what times of the day you are performing at your best.

2. Match those tasks to those time blocks. Do your most important tasks.

3. Which concrete action steps will you take to create those deep work zones?

7: Yes, No & Very Big Trash Cans

Yes to what you are committed to…

No to all distractions that are not a fit to your dream…

8: 50 pounds = A, Start, Finish, Ship, Repeat

Just show up and do the work. Judge yourself on production, not perfection.

Start: Time to get to work. Give yourself 5 minutes.

Finish what you start. Chunk your projects into little tasks

Ship: Put it out into the world. How do you ship? Sharing? Publishing?

Repeat & get better each time

9: Troll-Poop

Don’t feed the trolls. It’s about them, not you. Don’t try to convince them.

Troll first aid:

• Start, finish, ship (practice)
• Compassion
• Delete negative energy
• Don’t become a troll yourself

You know yourself best: How can you motivate yourself to start over and over again?

How can you protect and free yourself from the negative energy?

10: Get Your Mind Right

1. How can you control your mind (focus on your preferred mind station)?

2. Create space in your mind – You decide what’s going in and what’s not.

• What negative stimulations do you want to eliminate?

11: Remember Your #1 Creative Project

Make your life a masterpiece.

Check your base: Eat, Move, Sleep

What’s your status? Ways to optimize?

10. Energy 101: How to give your soul the energy it needs to live your greatest life

1: Energeia = Soul’s Engine = Mitochondria

• How’s your energy during the day?
• Work?
• Love?

2: Iconoclastic Commitment + Exceptional Heroes + 8 vs. 2

What are you here to do as an exceptional hero?

1. What’s one vision you have for change in the world?

2. Do you have the courage to be different?

• What needs work?
• What do I fear?

3. I am an exemplar because I…

• For trustworthiness & integrity

3: Rule #1 = Energy is There

1. Are you putting yourself under a tin-roof?

2. What are the muddy tiny little things you’re doing that you know are covering up your golden essence?

3. What can you do today to eliminate one of those little things from your life?

4. Is your soil (environment) helping you flourish?

4: Optimus You + Energizers vs. Enervators + Marginal Gifts

If I had no fear, I would…

What’s a thing you can start right now?

5: Eat

1. How can you eliminate or at least reduce these?:

• Sugar
• Flour
• Veggie oil

2. Which tank do you use? What needs work?

• Short-term fuel tank: Sugar
• Long-term fuel tank: Fat

3. What needs to go?

6: Move

1. Check in on your exercise – Doing good?

2. On the move or sedentary – How are you doing?

3. How can you build in more movement into your day?

4. What about your training equation? Work:Recovery

7: Sleep + Zambonis

1. What does your best sleep look like? How can you set up an environment to support this?

2. What distracts you? How can you control these?

8: Breathe + Meditate

Find your way to cultivate tranquility.

1. How can you make breathing a practice?

2. How can you make meditation a consistent habit?

9: Oscillate + Make Waves + Match Energy + Boundaries or Burnout

1. What does your “truly on” high energy state look like (intensely focused)?

2. What does your “truly off” recovery look like?

3. Plan your day:

• Match your energy to your task and plan accordingly.
• Cap your work bursts at 90 minutes
• Take real breaks for 15-20 minutes. How do you recover?

4. What are your boundaries (end of day, use of technology)?

10: Dominate

1. What barriers are you setting up to dominate your technology?

2. What challenges do you need to approach?

3. How will you work on your microtrans-actions?

11: Energy Algorithms

1. #1 Thing to start doing?

2. #1 Thing to stop doing?

11. Goals 101: How to set and achieve meaningful goals that can help you be happy and flourish while doing heroic things

1: Targets: It’s About the Process

Take a closer look at your current goals…

• Goal
• Inspiring?
• Challenging?
• Intrinsic/Extrinsic?

2: No1 Target

1. Describe the best version of you. If you were guaranteed to succeed, what would you dream of doing?

• Years 1
• 2
• 5
• 10
• 25

2. What are your flase limits?

3. Who will you inspire?

3: The Big 3

Try to formulate who you are when you’re at your best in each category:

1. Energy

2. Family

3. Service

4: The Motivation Equation

Your goal (M = V x E / I x D):

1. Value: How important is it for you? What is your activation energy?

2. Expectancy: What do you expect to achieve, with which obstacles and in which timeframe?

3. Impulsivity: What distracts you and how can you eliminate distraction?

4. Delay: Break down your goal into micro-goals. What can you achieve today?

5: 5 Years + Mastery + One

1. What does your life look like in 5 years? Concentrate on energy, family, service…

2. Describe your attitude as a master – how do you show up every day, what do you do?

3. The One: What is the goal that will have the most positive impact in your life?

6: Decide to Decide

1. Decide what you want to put full energy on…

2. What’s the price you have to pay?

• What do you need to cut off?
• What does it look like if you pay it daily?

3. Eliminate choice: How can you categorically remove the option to quit?

When do you tend to ruminate?

When do you tend to doubt?

7: 5 Minutes, No1, 24/7

Reflect on your goals – daily…

1 year, 5 years, ___ years.

On what basis?

Today’s No1: What can I do today that moves me forward?

Be the person you need to be to achieve this ideal 24/7.

8: Serenity Key & Tranquility Tax

1. Think about the things that upset you in the last weeks and write them down.

• Accept those that were NOT in your control. Let them be.

2. Tranquility Tax: What diminishes your peace of mind?

• What tranquility tax do you need for peace of mind?

9: Love 2.0 x 30TLs

Make it a goals to create 3 OTLs (opportunity to love) today.

Connect to someone in a warm, simple & friendly manner

Create an upward spiral of positivity.

10: Ideal You Now

When do you not reach your highest standards?

What can you do to change it for the better?

If things don’t work out, get data to find out why.

12. Habits 101: How to discover your superpowers and create habits that will change your life

1: Use Willpower Wisely

4 tips to keep your willpower engine going:

• Eat, move, sleep
• Breathe (In: 4, Out: 6, In: 6, Hold: 2, Out: 7)
• Meditate
• Bright lines
• Be nice
• Do the important stuff early as this is when your willpower is at its max. Control your lunch to reduce blood sugar drop.
• Install auto-pilot habits to reduce the need for willpower.

Habit contract with myself:

• Describe your new habit concretely and precisely as possible.

2: Physiological Fundamentals

Have a strong base first

Exercise, nutrition, rest, meditate

1. How about your universals?

2. Which specific fundamentals do you need to live up to your potential?

3. And how is it going with your specifics?

3: Keystone Habits

Which things or habits are pulling you down? Which are the things that you want to do less of?

Which of these things is the ONE thing diffusing your energy most?

Pull out the weeds before planting the seeds.

4: Kryptonite: Create Your Stop Doing List

1. Which habits do you want to install? Make a list and analyze their components…

• Habit I’m thinking of
• How excited are you (1-10)?
• How big is the impact on your life?
• What about your commitment?

2. Choosing No1: Which one scored highest?

• Results are undetermined? Which one resonates most with you?
• Impact + Excitement + 100% committed

5: Know Your Why

1. Benefits that I will experience?

2. This is how my life is going to change:

• Go through a typical day of yours. How will your new habit change it?
• In the long run, how will the next years change with the habit?

3. How I will interact with people in a different manner:

4. How my potential will be actualized:

6: Do It Daily

1. Your habit in general…

• How do you describe the habit you’re going to install?

2. Identify what you can do every day:

• What?
• When?
• How long?
• Where?
• How?
• Make it easy

7: Make It Easy

• The big picture: What does your habit look like?
• Break it down into smaller bits – how can you train your daily habit?
• Make it even easier – what duration/repetitions/amount of time can you definitely realize?

8: If-Then Trigger Cues

1. The habit: Which behavior do you want to install?

2. The trigger: That gets you to take action – like putting on work-out clothes?

9: Embrace Process

1. Make it a game: Make it fun. Each day I will…

2. Check your habit boxes:

• Things not to do at the top of the calendar
• Things to check off on the calendar itself.
• Three phases: Unbearable, uncomfortable, unstoppable
• Even if it sucks, do it anyway

10: Get Your Mind Right

Fixed mindset: Think of something where you catch yourself thinking with a fixed mindset.

• “It will always be like this…”

Growth mindset:

• All habits are malleable
• You can change, learn, experiment

13. Leadership 101: How to inspire and empower people to do great things

1: Lead Yourself

People follow the messenger before they follow the message. You need to be a demonstration of what you want to see in others.

1. Engage:

• Are you passionately showing up – being engaged every day?
• Yes, I…

2. Lead & Optimize:

• How can you get even better?
• Where can you improve to embody your ideals?

2: Noble Purpose & Be a Hero

1. What is the world asking from you (ikigai)?

• Macro level
• Micro level

2. Start to be a hero today

• For whom are you creating the strength for two?
• What can you do today to be a hero?

3: Chisel Your Foundation

1. Describe the ideal vision of yourself:

2. What is in the way of you being as credible and worthy as you could be as a leader?

Do what you say you will do

4: Vision

Leader qualities: Honest, forward looking, competent, inspiring

What is your vision? What is firing you up?

How do you create agency and inspire with hope?

Do you engage in different pathways to achieve your vision? Which are those?

5: Process

1. What’s your current reality?

• Reality vs. ideal
• Head for functional optimism

2. What are small wins that you can reach one after the other?

3. How do you deal with challenges?

• How do you motivate yourself?

6: Flip the Switch

1. What are the challenges you face?

2. What solutions do you create to solve the challenges?

3. How do the solutions help to get closer to you vision?

No bad teams, just bad leaders

7: The Neuroscience of Icons

Become an iconoclast

Practice a different perspective of the world. Is your vision improving the world, breaking existing icons and proposing a new, alternative reality? Describe how:

How do you manage your fear response?

How do you deal with pushbacks and choose an empowered response to critical situations?

Cultivate a high level of social intelligence. How about your fairness & integrity?

How can you become more generous and kind?

8: Charisma & Charisma2

Presence:

• To be fully engaged and present, I will…

Power:

• I will increase my perceived power by…
• Posture?
• Past powerful experiences?

Warmth:

• I want the best for the people around me, for example…

9: Best Kept Secret of Leadership

Practice appreciation:

• Look at your life right now – what do you love? Try to practice appreciation every day!

The People around you:

What you do:

Your clients:

The challenges you face:

10: Leader’s Math & Your Legacy

1. It’s not about followers – create leaders! See the potential of every one around you

2. What will be your legacy?

14. Learning 101: The science of how we learn and make things stick (efficiently)

1: Pseudo-work vs Real Work

• Describe your current learning style…
• When: How can you optimize your learning environment – switching to morning hours?
• Where: Where is your personal isolation space?
• How long: One hour – check your calendar
• Time invested x intensity = work accomplished

2: Conquer Procrastination

1. Understand: When do you feel the urge to procrastinate?

• In which situations?
• With which kind of tasks?
• Make sure you are not hungry or tired.

2. Accept the feeling and defuse from procrastination

3. Act:

• Get started
• It never takes just a minute
• Do your VIP tasks before getting online
• How can you create rewards for your accomplished work?
• How can you optimize your daily routine to start acting instead of procrastinating?

3: Getting Our Minds Right

Hope: Visualize & describe how your learning success will improve your life:

Growth: Where do you feel confused? Lean into it – it leads to new understanding…

Grit: Persistence: think of a project in the past where your effort paid off…

And where exactly do you want to be more persistent?

Effort counts twice…

• Intelligence x Effort = Skills
• Skills x Effort = Achievement

4: Learning Enemy #1: The Fluency Illusion

How do you normally prepare for an exam?

• Reading?
• Notes?
• High-lights?
• Other?

Advanced work accomplished = (Time x Intensity) x Quality of studying

Deliberately create disfluency

How can you pop the fluency bubble?

5: #1 Pro Tip

Quiz yourself

1. Write down what you just studied

2. Go for a walk and repeat what you studied

3. Create Q & A cards

6: Water Your Brain

How can you space out your learning time?

Can you distribute your learning time differently?

7: Interleaving

Write down your normal practice

Add variations to retrieve he content

Change the setting (how, where, with whom?)

Add a time challenge to create artificial pressure

8: Teach

1. Explain the complex topic that you are studying to someone else – let’s say a 5 year old

2. Elaborate: Connect it to ideas you already know

9: Eat, Move, Sleep

Eat: exchange fast-acting carbs for slow ones in the morning

Move: What kind of exercise in the morning works for you?

Sleep: Are you sleeping long enough?

• When do you struggle to get enough sleep?
• Are you napping?

10: Test Time

1. Structure the day (sleep, move, eat)

2. In the test situation

• Prep work tames worries
• Reframe: Be excited rather than nervous
• See the big picture
• Sit and breathe like a champion
• Writing down your values creates stability

15. Love 101: How to optimize your relationship

0: Love the Process

Shared understanding with your SO

1. What does ‘love’ mean to you – what is most important in a relationship?

2. How can you support them and their answer?

3. Discuss results and describe how you as a couple understand your relationship

• How we understand/define our love

1: Falling in Love vs. Standing in Love

1. Why did you initially fall in love?

Lean into a growth mindset

2. What are current roadblocks or challenges in your relationship?

3. Imagine the optimal situation

4. How can you grow and work on this topic?

2: Your Health

You need to say “I” first. You need to be healthy to be present in your relationship.

What do you do when you are most “ON”?

• Eat
• Move
• Sleep
• Else?

What is your #1 Self-care habit

3: Support Your Partner’s Health

What does your partner need to be the best version of themselves?

What does your partner do when they are in their best mood?

How can you support that?

Does it influence how you structure your day?

• You/Partner/Children

4: 5:1 Ratio – Positive vs. Negative Interaction

I commit to…

• Cultivate positive interactions, such as…
• Appreciate positive things more, such as…
• And be more sensitive to my typical negative interactions, such as…

Tips:

• The “5 things from the day” game: Each evening ask yourselves what are we grateful for today?
• Why did you fall in love? Remind yourself daily.

5: Presence

1. Your personal presence challenge or distractor?

2. What rules can you implement? Create bright lines

3. At what time are your “No Digital” -blocks

Give undivided attention & practice listening

6: Kryptonite

1. Your worst days – what are you doing when you are most “OFF”? Writing it down makes you more sensitive to recognizing it.

2. What triggers you in your relationship?

3. And what are you feeling then?

• Find out what’s underneath these triggers.

4. Always take care of your blood sugar!

7: 3 Fingers: What You Want Others to Do, Reflects What You Need to Work On

1. Typical “advice” I give to my partner (or accusations)

2. What about this is unresolved in me, what should I think about?

3. Keep asking yourself, What do I want?

• Check your language instead of saying “You never/always”, try “I feel”

8: Active Love

Go from replaying all the things you don’t like over again to constantly recalling what you love and appreciate.

Fill out your personal active love reminder.

See your partner as your ally/teammate

It is not about being right, but being connected

9: Needs Work

1. Think about your last arguments or little fights

2. What could have been done differently?

3. Shared responsibility: Try to rehearse your performance. To grow in your love, talk to your partner about your findings

10: Practice

1. How has your relationship evolved over time? Indicate your personal milestones.

2. Think about how you want to cultivate a practicing relationship. What works best for you, what will you do?

• Study and learn – How?
• Practice – What?
• Recommit – to your love, to your vow, maybe in a special way?
• Time – when?

Of course permanently, but additional ideas for love blocks, rehearsals and more?

11: Looking For Love

1. Write a love letter in which you describe your ideal partner, how does he/she act, speak, treat you, etc.?

2. Write a love letter to yourself – Who you want to be in this relationship…

16. Meditation 101: How to meditate without moving to the Himalayas

1: Start With Why

Write your own statement:

I meditate because I…

• Strengthen the mind
• Put your attention where and when you want…
• Willpower
• Change of gene expression
• Optimizing the immune system (relaxation response)
• Connect with something bigger than yourself

2: Commitment

Describe your 100% non-negotiable commitment

3: Hero Every Day

Set a goal that you can hit on your worst days

What’s your minified habit?

Don’t start with a sprint. If you want to grow a plant you need to water it a little bit every day… Be patient with yourself and your little plant.

4: Sit With Dignity

Power of posture

Interdependency – Posture = Mental state

Strong determination practice

• Train not to respond to every irritation for a couple minutes

5: Pick an Anchor

• Set an anchor to help focus your mind
• Mantra/affirmation
• Prayer
• Breathing
• Counting
• Visualizing

6: Breathe

In for 6, hold for 2, exhale for 7

7: Oh, Well…

Doing repetitions. Your mind will wander. Just bring it back saying “Oh well.”

Instead of sitting helplessly under the waterfall of thought, get into a neutral observer position with meditation.

8: Brush Your Brain Each Day

Don’t judge your meditation – just show up. Like brushing your teeth.

Create a brush-brain chain. How many days in a row?

9: Reduce Variability

1. What’s the best time slot each day?

• Make it easy and consistent
• What’s your cue (e.g. getting up)?
• Your routine?
• Your rewards?

10: All Life Is Meditation

You don’t meditate for the state of meditation but for who you are throughout the day

Warm up for the rest of the day

Meditation (date)

How did the meditation affect your day? Have you been more grounded, centered, conscientious?

17. Momma 101: Celebrating the most creative time of your life

1: Mothering From Your Essence

1. Connect to your essence:

• Close your eyes
• Take a deep breath
• What does it feel like?
• Collect images, words, feelings

2. Essence questions: Ask your child or yourself:

• Who are you? Who am I?
• What are you here to do and be? What am I here to do and be?
• What do you need? What do I need?
• How can I help you? How can I help myself, who can I ask for help?

2: Princess + Mother + Queen = Goddess

Princess energy (flirt, joy, play): What does your body need? What do you enjoy?

Mothering energy (kind, patient, caring): In what ways can you love, appreciate, and forgive yourself more? Mother yourself.

Queen energy: What helps you connect to your queen’s energy (strong, courageous, confident)?

3: Ignite Your Desire, Power, & Keep Out Victim Land

1. Be clear:

• What do I want in my life?
• How do I want my days to go?
• How do you feel throughout the day?
• Where & when do I want to express my wants (more)?
• My power pose?

2. Avoid victim land

• What are your typical victim stories?

4: Self-Care Queen

1. My creative blissipline board

• Fundamentals -> a creative way to do a little bit more of it:

2. Tracking womanly cycles and feelings

• Outgoing, fun, energy
• Inward, calm, focused
• Possible moods
• Tip: Track your feelings during a cycle and plan accordingly what is best for you

5: Holy Work & Invisible Art

All the things you do are (invisible) art

Reframe those daily moments. Honor your sacred journey and see every situation as part of this journey. Create meaning in everything you do.

1. Pick 3 daily situations that you don’t like at all

2. How can you perceive them differently? How will they support your child in flourishing?

6: Have More Fun & Play

A standard daily activity at your home.

And in a playful version?

7: Don’t Do It All – Be Mindful

1. Make a list of all your “have to dos.” Then sort your tasks into section [A] or [B].

• [A] Seasonal task area: What is essential in this season of your life, what gives you energy, what lights you up?
• [B] What can you stop doing?

2. Mindful tips for your planning:

• Moms do not have to be busy all the time. Don’t rush.
• Integrate daily presence time where you just be.
• Create buffer time -> new time frames with children
• Plan for the unexpected

8: Channel Your Inner Warrior Goddess

1. Design your personal training plan:

• Mentally: What, when, where
• Emotionally: “”
• Spiritually: “”
• Physically: “”

2. Become an alchemist: Turn impatience, frustration, and anger into patience, love, joy, and gratitude.

Add training reminders to your planner

Constantly check in with yourself and how it will imprint on your child

9: Trust Yourself and Just Do You

Test your worrying thoughts:

• Is it true?
• How can I know it is true?
• How do I feel when I believe that thought?
• Who would I be without that thought?

My intuition is right – examples:

What are your strengths?

Do you live them?

How can you be more of what you are?

10: Live Your Purpose: Honoring Your Heroine’s Journey

How can I be the hero of my own life?

1. What would it look like?

2. What would make it epic?

11: Bonus: Mama Soon

1. Sleep & self-care tracker

• Try to track 30 days of your current sleep and self-care habits.

2. Why do you want to be a mother?

What kind of mother do you want to be?

Who do you want to be for your child?

What do you hope to give to your child?

How can you create space in your life to have a child?

18. Movement 101: How to optimize your energy, genes, mind, mood, and body as a perpetual motion machine

1: Caveman in Space & Move Your DNA

We went from 3000 minutes of walking a week to max 300 minutes. The same as leaving gravity.

Identify your sedentary habits

1. Go through a typical day: In which situations are you sedentary?

2. How can you add movement to the scene to move your DNA?

2: Active & Sedentary

Movement: What do you do and when?

Write down examples

3: Science of Motivation

1. Why do you exercise? Concentrate on immediate effects.

2. From chore to gift. How do you feel when exercising?

3. Learning mindset. How is your day after exercising?

• Morning
• Evening
• Intense/Non-intense
• Long/short

4: Magical Pills, Sparks, & Move Your Brain

Track your daily exercise (what, when, how)

Track your results

• Mood
• Attention
• Performance
• Creativity
• Other observations

Review the week

• What worked best?
• What do you want to change?

5: G-Habits + OTMS + Micro Movements

Non-exercise activity thermogenesis (NEAT)

How can you make your life more dynamic?

• Stand tall
• Walk tall
• Sit tall
• Stretch
• Stand with book on your head
• Raise arms
• Jumping jacks
• Dancing break
• Walk during phone meetings
• Walk during normal meetings
• Park further from store/work
• Use hand basket rather than cart
• Take stairs
• Walk instead of moving sidewalks

How can you remind yourself of it?

• Timer
• Post it
• Smart watch

6: Walk

Go for a 3 minute walk

• Before lunch
• Early in the morning
• With family
• To the store
• Measure it

7: Forest Bath & Nature = Movement2

Think about ways to get outside:

• I will go outside when…
• Instead of…
• with…
• while…
• to do…

Leave devices at home

8: Consistency Over Intensity

1. What’s your challenge of integrating frequent non-intense everyday movement activities in your daily life?

• The challenge
• The optimalist’s answer
• Your plan for more prosistency?

2. Voices in your head – do you know them? What they are saying and in what percentage do they show up?

9: Real Hard vs. Impossible

1. What limits are you putting on yourself? In terms of health, vitality & time available for exercise & movement?

2. What is your personal “that’s impossible” project (actually just hard and you know it)? What is a systematic approach to deal with it? What are the steps?

Go to your edge and push your limits consistently

10: One Big Game

Make it your game

What are your rules?

Your target per day?

Measures track it?

19. Optimal Breathing 101: How to optimize your breathing for calm, focused energy

1: O2 = Cell Fuel

Breathing is key to optimal health. Alongside moving, eating, and sleeping.

Our brains consume 20% of our oxygen supply

Healthy diaphragmatic breathing can expel 70% of the body’s toxins.

Which stats and basic information is new for you? Take some notes (watch optimize video).

2: O2 + CO2 + Overbreathing

Recap the benefits of having CO2 in your body in your own words…

Breathe Less to Breathe Right (As per The Oxygen Advantage)

3: Rule #1 Breathe Through Your Nose

1. Watch yourself in different situations – how do you breathe?

2. Try using thee magic spot – Is it working for you? Check in now and then – jaw open? Hearing yourself? Can you discover any habits?

3. Nose: The perfect breath highway.

• Calming and a humidity and filter station

4: Rule #2 Breathe Into Your Body (belly)

Practice resistance breathing: Breathe 30% less and breathe out longer than you inhale. Take some notes on your experiences.

Direct experiences?

After a while: Notice differences when doing sports?

5: Rule #3 Exhale

1. Test the relaxing power of exhaling – any stressful situation coming up?

2. How can you remind yourself in stressful situations to breathe right?

6: When? All Day. Every Day

1. Sleep (mouth tape). He suggests to only tape if medically qualified.

2. Deliberate: Install a practice or when exercising.

3. Micro moments of mindfulness.

• Every time I…

7: Your Breathing Count

Discover your resonant rate.

Try different breathing rates to improve how many breaths per minute and improve HRV.

• 4-1-6 (5.45)
• 5-1-7 (4.62)
• 6-1-8 (4)

How will you practice?

8: Vagus Mind Getaway

1. Next time you find yourself upset, go into your resonant rate – what happens?

2. Any situations coming up where you will need emotional control?

9: The 4S’s

Superman: Any challenge with your posture?

Spartan: How can you establish your own spartan – breathing – challenge?

Sports: Are you doing any sports or training a team? Apply your new breathing wisdom.

Screens: Are you suffering from screen/mail apnea?

• What do your breaks look like? Any chance for stepping away from your screen and going outside?

10: Perfect Breathing

Are you recalling the top 3 rules (nose, belly, exhale)?

How will you remind yourself during your day to check your breathing?

Any plans for establishing specific breathing practices in addition?

20. Optimal Business 101: How to create a great business and get paid to change the world

1: Optimal Capitalism

Idea: Understand and use the neutral system of business to create something of importance. Something that makes the world a better place.

Reason: Rethinking the social responsibility of business (debate with Jon Mackey and Milton Friedman)

Check-In: How about your business or the company you are working for? Describe the status quo…

• Purpose-Driven: A purpose beyond making money – to make a difference in the world
• Multi-Stakeholder Orientation: Purpose that helps stakeholders thrive (society, partners, investors, customers, employees)
• Conscious Leadership: How do you behave as a leader?
• Conscious Culture: Creating a conscious culture in your business

2: #1 Asset: You

1. Take a look at how you optimize & grow yourself.

• How exactly are you taking care of yourself?
• How do you set priorities and structure your day?

2. How does this affect or influence your business?

• In terms of operational tasks and strategic questions?

3. Can you think of other areas where your personal growth positively influences your business?

3: Purpose and Mission

1. Is your business making the world a better place?

• No? What are you going to do about it?

2. What is your business mission?

• Love to do it?
• Great at?
• The world needs?

4: Future Casting 10X Moonshots & High Hanging Fruits

1. Do you have a compelling vision that inspires hope? Write down your first thoughts.

2. Get more concrete and think of your 5 year vision…

3. Think bigger and rephrase your 5 year vision…

• What happens if you 10x your vision and moonshot your idea?
• The high hanging fruits are more challenging and more rewarding

5: WOOP Ladders

1. Your vision…

2. WOOP it!

• Wish
• Outcome
• Obstacle
• Plan

3. Line up your dominoes

4. Barbell Strategy: Is your barbell balanced? If not, what do you need to do? Do you need to alter your dominoes accordingly?

6: Astonish Spice

Strike with lightning: How can you do more to astonish the stakeholders of your business?

Society, partners, investors, employees, customers

7: Ready, Fire, Aim

You can’t think your way to clarity

Experiment: What is your MVP?

Learn: Collect data

Get Better: Iterate and start again

P.S. don’t build the death star

8: Plan B

Evolve your strategy and always have many backup plans

9: Attention & No1 Deep Work Project

1. What’s your No1 goal?

• And what do you have to concentrate on today to achieve that goal?

2. Your attention plan:

• Protect your attention – how can you build protective means to limit stimuli?
• Cultivate your attention – what are you doing to train your brain?
• Deep work – how can you install deep work time-blocks to create what you want to create?

10: Grit & Hero’s Journey

Write a letter to yourself to help you remember your passion & persistence power.

• Your passion
• Your persistence
• Ways to cultivate grit

21. Optimal Nutrition 101: How to optimize your health, energy, and happiness, starting at the end of your fork

1: 2 Facts, Cherry Picking 1650, Inner Aborigine

You’ll always find data that supports a certain perspective. Try to stay open.

Eat food, not too much, mostly plants.

Food inventory: describe your current diet – what do you wat on a typical day?

Western diets create chronic diseases

Those diseases do not exist in traditional diets

We all have a body that wants to heal itself. Discover your inner aborigine.

2: Industrialization

Food industrialization has only been around the last 100 years.

A: Rate your current usage/estimate the ratio of the following ingredients:

• Refined sugar and flour
• Veggie & seed oil (e.g. soybean oil)
• Factory farmed animals
• Whole foods to refined foods ratio
• Complexity to simplicity
• Leaves to seeds

B: Do you remember old nutrition wisdom from your upbringing?

3: #1 Rules

1. Eliminate Kryptonite:

• Processed foods
• Sugar
• Others

2. List the real unprocessed food you eat in a week

4: Metabolic Switches + Conquering Cravings

Fast acting carbs:

• Most packaged and frozen foods
• Refined sugar and flour
• Baked goods
• Sugar, flour, white bread, pizza, rice cakes, instant oatmeal, fruit roll ups, pretzels, cornflakes, soda, sports drinks, other

Slow acting carbs:

• Low GI
• High level of fiber
• Low sugar
• Minimal processing
• Greens, non-starchy veggies, starchy veggies, steel-cut oats, most fruits, beef, chicken, nuts, seeds, eggs, etc.

5: Take the Carbage Out

Check you and your family’s diet for refined sugar and refined white flour. Throw that shit out.

Including liquid sugar: Sucrose, high-fructose corn syrup, barley malt, dextrose, maltose, rice syrup, etc.

6: Fats

Trans fats: Check for “Partially hydrogenated fats” and throw them out

Vegetable & seed oil: soybean oil, sunflower oil, safflower oil, corn oil, canola oil… Omega 6 to omega 3 ratio not optimal

Good fats: Olive oil – extra virgin (store in a dark and cold place), coconut oil, MCT oil, avocado, nuts, seeds

7: Your 2nd Brain

The gut

Your serotonin production machine (90%)

Feed your microbiome with fermented foods (pickles, sauerkraut, etc.)

• How can you integrate your favorites into your diet?
• Check if making your own fermented food can work for you
• If not, where can you buy good fermented food?

8: Reboot, Kitchen Detox, Food Rules

• Eat food, not too much, mostly plants
• If your great-great-grandparents didn’t eat it, don’t eat it
• The longer the shelf life the shorter your life
• If a 3rd grader can’t pronounce it, don’t eat it
• If it’s a plant, eat it. If it was made in a plant, don’t
• More than 5 ingredients? Don’t eat it
• The ingredients don’t exist in your kitchen? Don’t
• Reduce the steps from farm to fork
• No food with any health claims attached
• Does it have a tv commercial? Don’t
• What are your food rules?

9: The Science of Motivation

What is your concrete why?

Make it a gift.

Use your willpower

• Play offense:
• Get rid of the stuff
• Don’t buy it

Make a plan

• Wish
• Outcome
• Obstacle
• Plan

Have a growth mindset

10: Experiment

1. Which of the previous big ideas work for you?

2. Which tests or experiments can you start right now?

3. Which tiny improvements do you notice while experimenting with optimizing your nutrition?

22. Optimal Sleep 101: How to get a great night of sleep to optimize your energy, mood, and mojo

1: Start With Why

1. Know why: Circadian rhythm

• 98% of your DNA is tied to those rhythms
• History of light: Out at night = prey
• Sleep deprivation leads to reduced performance (recall) and depression

2. Make the Connection: How do you feel with different hours of sleep?

• 9 hours?
• 7 hours?
• Less than 5?

A necessity, not a luxury

2: Purpose Greater Than Entertainment

1. What is your purpose? That helps you get out of bed each morning?

2. What is your miracle morning? What helps you kickstart your purpose driven day?

3. What helps you fall asleep? Do you already have a P.M. routine?

4. What entertainment habits? Do you have to quit to get a good night of sleep?

3: Sleep-Kryptonite

Which one affects you the most? Give numbers between 1-10

• No purpose
• Not valuing the importance of sleep
• Bright (blue) light
• Caffeine
• Alcohol
• Smoking
• Big meals
• Exercise too late
• Inconsistency
• Anxiety

4: Digital Sunset

Device (Tv, notebook, pc, phone)

Habit? What’s your habit with it 60-90 minutes before bed?

Change? How can you change it and shift the activity?

Additional ideas for limiting light: Night light & special blue-blocking glasses

5: Curfews

1. At what time do you want to get up?

2. How many hours of sleep is ideal?

3. How long do you need to fall asleep?

4. Time for your digital sunset curfew (60-90 minute minimum)

5. Last chance for coffee (5-8 hours)

6. Alcohol (3 hours)

7. Big meals (3 hours)

8. Exercise (4 hours)

9. Work and intense conversations (1-2 hours)

How do you want to set up your personal curfews?

6: Make Your Room a Sanctuary

Cold

• Check thermostat (60-68F/16-20C)
• Wear light clothing

Dark

• Blackout curtains
• Eliminate light sources

Mellow

• Limit to sleep, sex, rest

7: Flip the Off-Switch

Stress and anxiety are the most common sleep issues that can be conquered by consciously calming your mind: Take notes on your experiences.

Meditation

Mental training

• When ruminating, ask yourself: Can I do something about it? If not: Off switch!

Breathe

• 6-2-8
• Try to count with your fingers

Something else?

8: Buffer Zones, PM-Rituals + Consistency

Personal P.M routine: Create your own optimal sleep buffer zone

9: Naps, Active Rest & Repaying Debt

Naps: Can you bake in little 6-20 minute naps during your day?

• Less than 20 minutes or 90 minutes

Rest waves: Practice little off-times during the day. Makes it easier to switch off at night.

• Physically: Breathe
• Mentally: Meditate
• Social: Friends and family
• Spiritually: Prayer, gratitude
• What’s your favorite way?

Repaying sleep debts:

• A: Naps
• B: Go to bed earlier

Journal:

• How long did you sleep?
• Sleep debt?
• Repaying plan?
• Sleep tracker for the week

10: Target

How can you add 1 hour of sleep to your daily night?

• Your top 3 goals?
• Your top 3 time wasters/distractions?

11: Gear

• Flux
• Glasses
• Bulbs without blue light
• Thermostat
• Light clothing
• Blackout clothing
• Magnesium
• P.M alarm
• Air purifier/ambient sound
• Off switch

23. Optimal Weight 101: How to optimize our metabolism to easily sculpt our ideal bodies while energizing and actualizing

1: Quick Stats: Global + Personal

1. What category are you in? What’s your personal weight history?

• Obese
• Overweight
• Overfat
• Optimized

2. How’s your waist?

• Male: 40 inches
• Female: 35 inches
• OR Waist/Height < 0.5

3. How does your visceral (belly) fat compare with your subcutaneous (butt) fat?

2: Hardest Part: See the Gorilla

1. What’s the gorilla in your life?

• What are obvious bad habits & areas of malnutrition in your life?

2. Iconoclasts needed

• Where do you have to stand up against social standards and choose to do things differently?

3: Metabolism = “To Change”

1. Can you recall the difference?

• Energy Balance/Theory
• Metabolism theory = O2 + Food -> Energy

2. What do your calories come from?

• Flour + sugar
• Fat, protein, slow carbs?

4: +150 in a Can of Soda = 7x

1. Where is the sugar in your life?

2. What is your favorite?

5: Insulin = Metabolic Key

The more insulin, the more fat

1. When do you typically crave food?

2. Recall: What were you doing/eating before that last craving kicked in?

6: The Case Against Sugar: Drug vs. Food

1. Where do you show (sugar) addicted behavior?

2. Are your habits/environments closely connected with sugar consumption (drinking, dining out, movies. etc.)?

7: Why All Diets Work: Pick One + Go All In

1. Do you have a preferred diet? What is your diet history?

2. Reflect on your sugar restriction: What works, what needs work?

3. Reflect on your fiber increase: What works, what needs work?

They all tend to restrict sugar and increase fiber. Different approaches but same basics.

8: You + Michelangelo x 2: Identity + Tools

1. Imagine & describe the physically ideal & healthy version of you:

2. What individualized tools will you use?

9: 90%->90%->90%: Nutrition, Psychology, Physiology

How is your virtuous loop? What needs work?

Nutrition is affected by the following:

• Sleep?
• Stress?
• Movement?

Which is integrated with the following:

• Physiology
• Psychology

10: Super Powers: Bright Lines + Invisible Kryptonite

1. Bright lines (defined rule or standard): Write down 3 bright line commitments

2. Get rid of the unhealthy stuff. Where do you keep it?

11: Greatest ROI ->Lifestyle vs. Diet

Exercise (15 minutes a day): How are you doing?

Invest 100 hours: 10 hours to read the book/approach that resonates with you, 90 hours to test and experiment

24. Peak Performance 101: How to reach your potential and do your best when it matters most

1: Peak, Plan, All In

1. Picture your ideal future in 5 years…

• Have a clear sense of who you are and what you are committed to doing in your life

2. Plan: What are the main milestones you want to reach in order to get to the peak? Define your base camps

2: Gift & Purposeful Practice

Meta goal: Your goal in one sentence

1. Today: What can you do to get better today?

2. Focus: How can you make sure you show up for your next session with focus?

• What hinders you?

3. Feedback: How do you get feedback?

• Where/with whom do you share your work?

4. Comfort zone: How can you leave your comfort zone?

• Can you find ways to practice under pressure?

3: Get Gritty

1. Interest

2. Practice

3. Purpose

4. Hope

In which of these psychological grit-assets are you strong and where and how can you cultivate more strength? Write down your thoughts in each quadrant.

4: Presence

1. Priming: Right before the ‘event’ where you want to perform at your highest level, think of a past situation with a similar activity where you crushed it. Relive the situation.

2. Affirming: Affirm your deepest values

• Which three words capture who you are and what is most important to you?
• Which is the one word and why it is so important to you?

3. Expanding: What is your favorite power pose? Draw a stick figure and do it.

5: Breathe

1. Can you channel your arousal from a negative to a positive state (anxiety to excitement)?

• Say to yourself “I am excited” instead of trying to calm yourself down.

2. How can you make this breathing practice a daily habit? How can you remind yourself of it?

6: Self-Confidence, Self-Image, Self-Consciousness

1. Are you believing that you will achieve your goal? Why?

• Arguments that undermine your belief?

2. The identity that you aspire to be?

• What can you do today that is more consistent with the identity you aspire?

3. How often do you worry about what others will think of you? In which specific areas? How can you reduce?

7: The Choke Vacuum

Worries are taking up the mental energy that you need for your peak performance

No1 to deal with worries?

• What works for you?
• Where do you train your mind and how can you do it more often?

8: Visualize

Plan: “See” your plan. Write it down, use a planner, make it visible

• Daily, weekly, monthly?
• What can get in your way?
• What are you going to do then?

Practice: Visualize how you practice – see yourself practicing tomorrow.

• I see how I…

Performance: Prime yourself with a prior successful situation

• When I crushed it, I…

9: Let It Rip, Reload, Win Or Learn

Leaflet for game days:

1. Have a trusting mindset

2. Reload: Something’s not good->replay ideal performance->don’t get emotional->back to work

3. Win or learn.

• What was awesome?
• What needs work?
• What’s my action?

10: Systems, Fundies, Marginal Gains, Arete

1. What do you do when you are “ON”? What’s your best performance system?

2. How can you repeat it?

3. How can you improve it?

25. Positive Psychology 101: The science of optimizing and actualizing

1: Actualize

Abraham Maslow: Hierarchy of Needs

Actualize = Becoming what you are destined to be

Respect yourself by growing or despise yourself by being overcautious and safe.

1. Think of a current challenge that you face

2. Describe your “safe” choice

• Describe your “growth” choice

2: Choice

You’ve got the freedom to choose your response. Take responsibility & choose the optimal response.

Victor Frankl: Man’s Search for Meaning

1. Think of a sub-optimal reaction in the past

• A most mundane experience:
• Your typical reaction:
• The typical outcome:

2. Imagine the same situation today

• Think of different ways to react and choose the best

3: Flow

The state of optimal human experience and performance. A challenge that elicits flow between anxiety and boredom.

Mihaly Csikzentmihaly: Flow

1. Think of a situation or activity in which you feel anxious

• Think of a way to make the challenge easier ot enhance your skills

Think of a situation or activity where you feel bored

• Think of a way to make the challenge more difficult

4: Flourish

Flourish by putting your virtues in action

Martin Seligmann: Flourish, Learned Optimism, Authentic Happiness

1. Identify your signature strengths by doing a test like on viacharacter.org

2. My Calling Description

• Write down your identified strengths
• How will you use them each day?
• How can you use your strengths in meaningful service to the world (creates a meaningful life)?

5: Mindsets

Carol Dweck: Mindset, Self-Theories

1. What are typical phrases, the tiny voice in your head often uses?

2. When you talk to yourself with a growth mindset attitude, what would you say instead?

6: Willpower

Roy Balmeister: Willpower

The surest way to improve your life is to boost your willpower

Quick tips

• Take care of blood sugar throughout the day
• 4-2-6 breathe
• Meditate to know when willpower is slipping
• Precommit
• Bright lines (be clear)
• Mentally and physically clean house

Building willpower in one area positively affects other areas

7: The Optimalist

Tal ben-Shahar: The Pursuit of Perfect, Happier

1. When do you notice yourself acting like a perfectionist?

2. How would these situations change when you look at them from an optimalist’s perspective?

• Embracing of constraints of reality

3. Where are you? How can you optimize your perspective?

• Nihilist?
• Hedonist?
• Happiness archetype?
• Future?

8: WOOP

Gabriele Oetingen: WOOP

What do I want?

What benefits would I receive if I achieve this?

What within me is getting in the way of me achieving this goal?

Plan

9: Meaning Matters

Michelle Segar: No Sweat

1. Think of a healthy behavior that you want to install and write down the immediate benefits

2. What’s your absolute #1 self-care habit?

3. OTMs (Opportunities to move).

10: The Upside of Stress

1. How do you feel and what do you think when you are stressed?

2. Rotate 180 degrees

3. What would you say when seeing stress as positive challenges?

4. Reframe your next stressful situation: Identify a potential future situation where you can eat stress like an energy bar

26. Productivity 101: How to get great things done vs. a ton of trivial things

1: No1 Great Thing

• Get clarity on your No1 “What’s worthy of you?”
• Family, business, piece of art, energy?

2: Utter Commitment

Boldness has genius, power & magic in it. Begin it now.

1. What are your next bold steps?

2. Which trades will you have to make?

3: World Champion

1. What would your life look like if you approached it as if you were in a world champion training camp?

2. Weekly schedule

3. Where do you need to elevate your standards?

4: Energy Management

Fundamentals: What would a world champion do differently than you right now?

Making waves: How do you integrate waves into your life and what does your recovery look like?

• Circadian (day)
• Ultradian (90 min)
• Micradian (1000s)
• Macrodian (week/month)

5: Time Management 101

1. Track: Track your time – at least for a day: what do you discover?

2. Manage: How can you eliminate things that do not need to get done?

3. Consolidate: Create large blocks of uninterrupted time (90min, 1/2 day, day…)

6: Focus

1. Ability to focus: How is yours? How can you train this ability?

2. Intensity: Have you installed time blocks? Have you turned off all push notifications?

3. Consistency: Make it systematic: What’s your rhythm? When are you going to do what?

7: 4DX + Lead vs. Lag Measures + 2 Scorecards

Lead Measure: What’s yours: Daily, weekly, monthly?

Wildly important thing: What’s your WIG? Be specific.

Consistency: How can you feed your fire consistently?

Scorecard: Track your measures

8: Progress Principle, Micro-wins, Keystone Checklist

1. Daily micro-wins?

2. Create your keystone checklist (reduce the mortality of your masterpiece days)

9: Whirlwind of Gnats, Kryptonite Dust & iPhones

1. What’s in your whirlwind?

2. How can you eliminate gnats & dust?

10: Emotional Stamina + Antifragile Grit + 4% Flow Growth = Super Productive You

Relentless forward motion

What do you do when you face obstacles?

Do it anyway. You will always have set backs

27. Public Speaking 101: How to express yourself confidently when you’re talking to more than a few people

1: Seinfeld + Common Humanity + Me

1. What about your experiences with public speaking? What good and bad memories do you have?

2. Any good or bad role models? What makes them stand out?

2: I’m Excited + Bring It On + Threat vs. Challenge

1. How do you usually feel and act when expressing yourself in public?

• Afraid?
• Excited?
• Don’t care?
• Calm?

2. What’s your current quest? Can you formulate your next challenge?

3: Rule #0: It’s Not About You + One Person

1. What could be the benefit of your public speaking for only one person in the audience?

2. Can you describe the person?

4: Rule #1: Connection Over Perfection = You With a Friend + Express vs. Impress

1. Be you: What’s your style/way of expressing yourself when naturally speaking with a friend?

2. Amplify: What if you amplify that style so that it works for a larger group as well?

5: Practice, Practice, Practice + Growth Mindset + Enthusiasm

1. How can you practice…

• Leaving your comfort zone?
• Conquering fear in daily situations?
• Actually speaking in public?
• Feeling more comfortable with yourself?

2. How would you benefit by becoming better at public speaking?

6: Systematically Organize & Overprepare

1. What constraints work best for you? Create your system.

2. What’s your “reserve power” – How can you overprepare?

3. What’s your timing?

7: Energize: You Amplified

Act Like You Mean It! Make sure you address your fundamentals.

• What’s the current status?
• What about a public speaking special?

2 days countdown

8: Optimus You = Presence + Charisma

1. What do you do when at your best?

2. What can help you to strengthen your charisma?

9: WOOP + OOPs + 1

1. WOOP (before):

• Wish
• Outcome
• Obstacle
• Plan

2. OOPs: What might happen?

3. +1

• What was awesome?
• What needs work?
• What will you do differently next time?

10: Breathe, Smile & Let It Rip

Smile: How can you remind yourself?

Breathe: What’s your rhythm?

• What else works as preparation?

Create your Preshot routine

28. Purpose 101: How to discover your purpose and fulfill your destiny

1: Soul Oxygen

1. Check in (scale of 1-10)

• Sense of purpose for your life?
• Living it moment to moment?
• Eat
• Move
• Sleep

2. Close up: Where has your focus been so far?

• Autonomy
• Growing as a human
• Living on purpose
• Contribution to the world
• Famous
• Hot
• Money

2: 1 Purpose, Many Missions

Actualize your potential – live with flow: In which situations do your skills meet your challenges?

Be nice: Write down three ideas to give your gift to the world

What are you here to do right now – do you have an idea what your mission is?

What have other missions been in former parts of your life? Take a look at your personal mission history

3: Your Onlyness: What is it That Only You Can Do?

1. I am the only one who is…

• I am the only one who can…

2. Who do you admire? Don’t compare

• Who?
• What exactly do you admire?
• Which qualities within you do they express?
• How can you express these qualities more?

4: Retirement, Ikigai & Swimming Rats

My reasons for getting up?

How is your future improving?

5: The Innernet

1. Consumption habits: When and what are you consuming online?

2. Mobile screensaver: Remind yourself to tap into the innernet instead of the internet

• Do you really want to chew on this?
• Take a picture
• Install as screensaver on your phone
• Every time you grab your phone out of habit, you are reminded to tap into the innernet instead

6: Accept, Discover by Doing & Enter the Failure Hall of Fame

1. Get into the car and start driving. What can you do right now?

2. What has qualified you so far to enter the failure hall of fame?

• What did you learn?
• What’s the fuel you got from it?

7: Victim vs. Hero

Write down two versions of your story: One with you as the victim and the excuses that led you where you are. The other one with you as the hero following your destiny.

Examine your feelings about the two stories. Which one would you choose?

Take your new challenge and be the hero of your story

8: Don’t Take Advice and Don’t Conform

1. Think of three bad pieces of advice you’ve been given in the past…

• And your standpoint? What’s true for you in terms of the specific advice?

2. Think of three situations in which you conformed…

• And how would you react next time, when you express yourself?

9: Enter the Black Hole

Decide on your path. Which things/themes/people/candies do you have to cut off?

How can you better focus your attention? Where does it tend to slip, what can you do against that?

10: +1 to the Infinite Power = Infinity

1. What do you need (to change) in terms of…

• Taking care of your mind
• Eating
• Moving
• Sleeping

2. What is a +1 activity for each area?

29. Self-Image 101: How to construct the best, most heroically awesome version of you

1: The True You

1. What have you been associating with the term ‘self-image’ until now?

2. How’d you briefly describe your self-image right now?

3. What are your first spontaneous thoughts on optimus, en’theos, and hero you?

2: Optimus You

1. The big 3: What are yours?

Energy:

• Who are you at your best?
• Why does it matter?
• What are you gonna do on a daily basis?

Love:

• Who are you at your best?
• Why does it matter?
• What are you gonna do on a daily basis?

Work:

• Who are you at your best?
• Why does it matter?
• What are you gonna do on a daily basis?

2. Or pick one of these additional exercises to describe your optimus you.

• Which eulogies would you like to hear at your funeral?
• What kind of obituary would you like to read in the newspaper?

3: Entheos You

1. Bulb: Is your ego “discipline,” stable, and healthy? Think of internal and external parameters like consciousness and body: What needs work?

2. Light: Where and when do you feel connected/plugged in or ‘enlightened’ – how can you optimize that a bit more today?

4: See It: Mirrors & Michelangelo

Look in the mirror – what reflects the optimus, en’theos, and hero inside you?

5: Be It (Now!): 3D’s + 1A + 2T’s

1. How’s your D-crew and the relationship between them?

• (Eu) daimon: I know I can do it, making myself proud

2. What about your arete – where are you right now and what is the next step in closing the gap?

3. Do you know how to turn your glitches around?

• What are your tools?

6: Old You + New You = Demo + Construction

1. What’s the #1 thing you could start doing on a daily basis that will have the biggest impact?

2. What’s the #1 thing you could stop doing that will have the biggest impact?

7: The Game: WOOP Your WIG + Win

1. Wildly important goal:

2. WOOP

• Wish
• Outcome
• Obstacle
• Plan

3. What’s important now? WIN

8: Antifragile Confidence + Buoyancy

1. What challenges are you currently facing?

• How can you turn them into fuel for growth – Antifragile style?

2. Do you truly believe that you have what it takes to deal with those challenges? Any insecurities that need special motivation?

3. Do you have a healthy ratio (levity:gravity)? What needs work?

9: Affirmations and Affirm-Actions

1. What are these iterrogative questions you can ask youself regarding your self-image?

2. Are you doing the things you could be doing? If not – what hinders you?

3. Celebrate: What’s been totally like you recently?

10: Other Image 101

Namaste

Choose 3 persons around you and try to see and describe the divine within them

11: Arete

1. How can you establish a routine or consistent approach to live with arete a bit more each day?

2. What are concrete next steps you’ll take from this class?

30. Stoicism 101: How to apply the ancient wisdom of Seneca, Epictetus, and Marcus Aurelius to our modern lives

1: The Cast of Characters

Write your own ideas and notes on the characters:

• Zeno
• Seneca
• Epictetus
• Marcus Aurelius

2: Eudaimonia: Best Friend With You Inner Daimon

1. How good do you know your inner daimon? Try to describe your relationship…

2. These virtues help you to make your inner daimon proud. How are you currently doing in each of them?

• Arete (excellence/moral virtue)
• Temperance (self-mastery)
• Wisdom
• Justice (integrity)
• Fortitude (courage)

3: Philosopher = Warrior of the Mind

1. Are you a librarian or a warrior? Where on the scale would you place yourself right now?

2. Try to describe how you are currently dealing with philosophical wisdom. Reading, learning, applying, teaching, preaching?

3. What can you do to get yourself into action? How could you train your mind to apply the wisdom?

4: No1 Rule of Stoicism

1. Focus: Identify what is in your control. Take some notes.

2. Indifference: What is not in your control? Make a list.

5: Energized Tranquility: Euthymia

1. Tranquility: Know your path

• Describe the role that has been assigned to you. What would happen if you play it well?

2. Energized: Know your fundies

• Get energized by taking care of your fundamentals. What do you need in terms of eating, moving, sleeping?
• How can you get or do more of it?

6: Reserve Clause

1. What are you going to do, what are you passionate about, what are your projects? Write them down and add “deo volente (god being willing/if fate will have it)” to all of them.

2. Focus on the process if shooting straight – then let go…

• Where do you find it hard to ‘let go’ and at which point should you let go – because it is out of your control?

7: The Art of Acquiescence

Thy Will Be Done

1. Event

2. What was your reaction?

3. How would you have reacted with a “love what is” attitude instead?

8: Equanimity Game

1. What knocks you down?

2. How long does it take you to get up again?

3. What helps you find your balance?

9: I Don’t Care

What do you want to care less about?

How do you want to do that?

10: The Ideal Sage

Who is your ideal heroic sage? What makes her/him special?

1. Describe

2. Transfer: Think of difficult situations in your life. How would your sage react?

31. Willpower 101: The science of self-control and how to build your optimizing engine

1: Marshmallows IQ x 2 & the Engine

Cool down your impulse and heat up your vision

What can you do to cultivate your willpower?

• Think of your typical “hot” impulsive reactions…
• What are the heated visions that can guide you instead?

2: Future Self

What kind of person would you be, what type of life would you have if you were the person who could do what you needed to do whether you felt like it or not?

Is the future me going to thank me for this action or not?

How does your action today influence your future self in…

• 10 minutes?
• 10 hours?
• 10 days?
• 10 months?
• 10 years?

3: Finite & Infinite

Brief descriptions of your ideal self:

• Have a strong why. Your attitude about how you are approaching life matters. You have way more power than you think.

Positive thing you will experience when reaching your ideal self?

Negative consequences you will experience when you don’t?

4: Playing Offense vs. Defense

Create your life so that temptations do not arise!

1. Resist: which identity do you strive for?

2. Make pre-decisions. E.g. don’t buy bad food at the store

3. How can you make sure you stick to this decision?

5: Commitment Strategies

1. Precommit to a certain behavior IF

• THEN…

2. Bright lines: 3 bright line commitments:

6: Breathe, Pause, & Plan, Act

• Slow down via your breath. Create your personal breathing card to remind yourself…
• How often?
• Your ratio?
• Which behavior will help you express your highest self right now?
• Act in integrity with your values
• Write down the values that resonate most with you

7: Effective Stress-Relief Strategies

• Ineffective (dopamine): computer, phone, alcohol, pizza, etc.
• Effective (serotonin): Meditation, music, pets, friends, exercise, etc.
• Make the switch when you feel tempted to go for the ineffective

8: Eat, Move, Sleep, Focus

What kinds of food help you?

Move: The wonder drug for willpower

• What do you currently do and what do you want to improve?

The optimal night of sleep?

How can you train your ability to focus?

9: Tiny, Tidy, 2 Min. To Completion

With which tiny things can you practice your discipline?

Where can you tidy up in your life?

Get it done when it takes just two minutes…

• Can you think of typical examples?

How can you get better with finishing things?

• Any unfinished examples from the last weeks?

10: Live Stream Game vs. Shame

Don’t write it down. Do it. It’s your life stream.

What would you do if you were livestreamed right now?