The best big ideas from life-changing books, plus the tools to live them. Brian Johnson helps you move from Theory to Practice to Mastery and flourish in Energy, Work, and Love. More wisdom in less time so you can activate your best, every day.
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+1: #795 Agency, Agency, Agency
Jun 09, 2019
Show notes
In our last little flurry of +1s, we had some fun with Mel Robbins's 5 Second Rule. Have you tried it out yet? 5… 4… 3… 2… 1… - GO!!! That might be THE most elegantly efficient Tool we've discussed to help close the gap between who we're CAPABLE of being and who we're ACTUALLY being. (Operationalizing Areté for the win!) Now, one of the key themes of Mel's book and reasons why that tool is so powerful is the fact that, in addition to getting us to take action RIGHT NOW on what matters most, her 5 Second Rule also builds something that scientists call "agency." (Mel actually doesn't use the word "agency" to describe it; she focuses on a parallel idea called "locus of control." We'll save that idea for another time.) Agency. It's a beautiful word. One of my favorites in fact. Science says it's one of the secret sauces to Optimizing. So, when I fortuitously stumbled upon a book called The Power of Agency on Amazon, I immediately got it and read it. It's written by Paul Napper and Anthony Rao—two leading consultants and clinicians who have both held academic positions at Harvard Medical School. In their great book, they define agency as "theability to act as an effective agent for yourself—reflecting, making creative choices, and constructing a meaningful life." In the book, they provide practical, scientifically-grounded wisdom on, as per the sub-title: "The 7 Principles to Conquer Obstacles, Make Effective Decisions, and Create a Life on Your Own Terms." We'll explore a few of the most powerful, practical Ideas on how to BUILD our agency over the next several days. Today I just want to make the connection between DOING WHAT NEEDS TO BE DONE and cultivating a strong sense of personal power (aka agency). Well… That and I also want to have a little fun. Imagine that you're a Secret Agent. (DoubleO-You perhaps. Short for OptimizingOptimusYOU, of course!) You work for your Daimon. What mission is he/she asking you to carry out? Have you chosen to accept it? What's your next step? Get on that! This message will self-destruct in 5 seconds… 5… 4… 3… 2… 1… - GO!
+1: #790 5… 4… 3… 2… 1…
Jun 04, 2019
Show notes
In our last +1, we talked about our new Optimus launch code: "5…4… 3… 2… 1… Now what needs to be done?" Although I didn't make the second part of the little launch mantra explicit, we connected Mel Robbins's brilliant 5 Second Rule with David Reynold's Constructive Living Rule. It's always awesome to see teachers from such different backgrounds say basically exactly the same thing. As you may recall, Reynolds is a Zen therapist who wrote a great little book called Constructive Living. He tells us: "Ourbehavior is controllable in a way that our feelings are not. There is a very special satisfaction for the Artist of Living who works within life's limits to produce a fine self-portrait. The more control we develop over our actions, the more chance we have of producing a self we can be proud of." His mantra? "Now what needs to be done?" (We have a +1 on this already but it's worth a replay.) Don't feel like doing something you know you need to do? No problem. "Now what needs to be done?" Happen again? Fantastic. "Now what needs to be done?" (Laughing.) Repeat. All day. Every day. And, if you're feeling it, rock the 5 Second Rule with it as well. "5… 4… 3… 2… 1… Now what needs to be done?" That's Today's +1. One more time: "5… 4… 3… 2… 1… Now what needs to be done?" Step forward into growth. Flip the switch. Close the gap between who you're CAPABLE of being and who you're ACTUALLY being. Again and again and again. 5… 4… 3… 2… 1… BLASTOFF!
+1: #785 WD-Optimizing40
May 30, 2019
Show notes
A couple +1s ago, we hung out with a world-class Ferrari pit stop crew and took a moment to celebrate all the people in OUR pit stop crews while committing to stepping up our pit crew games for those we're blessed to serve. Today I want to talk about WD-40. I've actually been meaning to talk about it for awhile and Today seems like a good day. Of course, I have no idea if pit stop crews use WD-40 (I'm pretty sure the Ferrari guys don't—lol) but it seems like a good opportunity to slip in a fun story so here we are. WD-40. For those who may not be familiar with the super-lubricating product, Wikipedia tells us that "WD-40is the trademark name of a penetrating oil and water-displacing spray. The spray is manufactured by the WD-40 Company based in San Diego, California." But that's not the point of Today's +1. I want to talk about the origin story for WD-40. Pop quiz: Do you know how they came up with that name? Well, on the company's web site they tell us: "WD-40® literally stands for Water Displacement, 40th formula. That's the name straight out of the lab book used by the chemist who developed the product back in 1953. The chemist, Norm Larsen, was attempting to concoct a formula to prevent corrosion—a task which is done by displacing water." That's a nice way to say that our chemist friend Norm Larsen failed 39 times trying to figure out how to create a solvent to prevent corrosion but then finally figured it out. On attempt #40. And then they figured out thousands of ways to apply his new solvent to everyday challenges. I kinda like that arc. Dozens of failures. Oops. Figured it out. Awesome. Then figured out how to scale the new discovery to solve a ton of other challenges. Even more awesome. Skipping any more unpaid product promotion (lol)… Today's +1. Have you ever failed over and over and over again before finally succeeding? (Of course you have. Let's celebrate that!!) And… Are you, perhaps, in the middle of another series of experiments to figure out how to master something? (I hope so, heroic one!) Let's squirt a little WD-Optimizing40 on our challenges and get back to work in the laboratories of our lives as we get a little closer to a fun breakthrough origin story!
+1: #780 The Greatest Predictor of Anxiety
May 25, 2019
Show notes
Way back in the early days of our +1 Optimizing together, we talked about the fact that our limbic systems evolved to deal with a single lion roaring at us at a time. As we said in that little chat on Lions vs. Jungles, that lion's roar triggers a fight or flight response. We fight or we flee. And, hopefully, we live to talk about the tale later. But, the important thing to note is that the stress from that event, although extremely acute, is also extremely short-lived. We respond to the challenge and move on. Our nervous system resets itself, all good. These days, we're so bombarded with stimuli that it's as if, to use Alberto Villoldo's metaphor, the ENTIRE JUNGLE is roaring at us ALL DAY EVERY DAY. Yikes. The result? A whole lot of enervated anxiety. Today I want to talk about the single best predictor of people's fear and anxiety. Pop quiz: Can you guess what it is? We'll find the answer at the end of this little passage from Kelly McGonigal's The Upside of Stress. She tells us: "Stresscaused by the news, as opposed to stress caused by your life, is unique in its ability to trigger a sense of hopelessness. Watching TV news after a natural disaster or terrorist attack has consistently been shown to increase the risk of developing depression or post-traumatic stress disorder. One shocking study found that people who watched six or more hours of news about the 2013 Boston Marathon bombing were more likely to develop post-traumatic stress symptoms than people who were actually at the bombing and personally affected by it. It's not just traditional news programs that instill fear and hopelessness; stories of tragedy, trauma, and threats dominate many forms of media. In fact, a 2014 study of U.S. adults found that the single best predictor of people'sfear and anxiety was how much time they spent watching TV talk shows." There ya go. "… a 2014 study of U.S. adults found that the single best predictor of people's fear and anxiety was how much time they spent watching TV talk shows." Today's +1. Two quick questions.
How's your fear and anxiety?
How much time do you spend watching TV talk shows?
Bonus questions: See any connections and/or ways to Optimize? Here's to dealing with the inevitable stressors of life without introducing unnecessary ones!! +1. +1. +1. via -1. -1. -1.
+1: #775 Embracing the Mess
May 20, 2019
Show notes
In our last couple +1s, we talked about the art and science of lining up our dominoes in one neat and shiny staircase to moon-heaven. It all sounds so nice and easy when it's mapped out like that, eh? (Hah.) But… Alas, there are a few important asterisks to that little story. As important as it is to have clarity on what's important and worthy of our life force, nothing is ever quite that straightforward in real heroic living. And, of course, it's impossible to line up ALL the dominoes and see them perfectly arrayed before you actually start the journey. That's Today's +1. Embrace the mess. It's a feature of the Hero's Journey, not a sign that something's wrong with you and your approach per se. And, remember: The greater the challenge, the greater the need for a protocol to keep our emotional stamina Optimized. That is all. Here's to joyfully embracing the wonderfully messy process of Optimizing and actualizing. Especially when you don't feel like it. (Hah!) High fives from me and my daimon to you and yours! P.S. Let's do this!!
+1: #770 Perpetual Optimism
May 15, 2019
Show notes
The other day I headed to Google to look up the meaning of the phrase "force multiplier." Short story: When we initially launched our Optimize Coach certification program, I said that I believed our program could be a catalytic force multiplier in helping people Optimize their lives so we can change the world together. After the first couple of months working with our first class of Coaches, I am more certain of that catalytic power than ever before. Enter: A quick Google search on "force multiplier" so I could wrap my brain around the precise definition of that powerful phrase. The best (and first) answer came from PersonalMBA.com. (Thanks, guys! And, thanks Google for connecting us!) Here's how they put it: "ForceMultipliers are tools that help you Amplify your effort to produce more output.A hammer is a force multiplier. Investing in Force Multipliers means that you'll get more done with the same amount of effort." Brilliant, eh? Would you rather hammer a nail in with your hand or with a hammer? Same basic swinging motion of effort. But the hammer delivers a lot more output with the same effort, eh? (While, obviously, saving your hand from the ouch! Hammer for the win!) While taking a quick gander at other definitions and examples of force multipliers, I stumbled upon a brilliant blog post about some wisdom from retired four-star general and former Secretary of State Colin Powell. Here's how Powell puts it: "Inthe military, we are always looking for ways to leverage up our forces. Having greater communications and command and control over your forces than your enemy has over his is a force multiplier. Having greater logistics capability than the enemy is a force multiplier. Having better-trained commanders is a force multiplier.Perpetual optimism, believing in yourself, believing in your purpose, believing you will prevail, and demonstrating passion and confidence is a force multiplier. If you believe and have prepared your followers, the followers will believe." "Perpetual optimism." ← Isn't that a beautiful phrase? Well, it might just be our most powerful force multiplier. Tomorrow we'll talk about a little distinction to that wisdom. Today I'd like to do a quick check in. How's your belief in yourself? And your belief in your purpose? And your belief that you will prevail? Let's remember that our passion and confidence are force multipliers. Our "followers" (be they our kids or our colleagues or our staff or OURSELVES!) are A L W A Y S watching and taking our lead. So, let's lead wisely. Let's multiply our power via perpetual optimism!! How can you boost your optimism just a little more Today?
+1: #765 Your Idiosyncratic Dharma
May 10, 2019
Show notes
In our last couple +1s, we've had fun exploring some wisdom gems from my recent PhilosophersNotes binge-athon. Today we're going to talk about another great Idea from another great Note. This one's on Stephen Cope's The Great Work of Your Life. Quick context: Stephen is the director of the Kripalu Institute for Extraordinary Living. Kripalu is the largest yoga research institute in the Western world. (And being the director of "Extraordinary Living" may be the coolest job title ever, eh?) As the Senior Scholar in Residence at Kripalu Center for Yoga and Health, he has been integrating Eastern contemplative traditions and Western philosophy and psychology for years. In his great book, Stephen brings the wisdom of the Bhagavad Gita to life in our modern lives. One of the big themes of the book is the idea of dharma. He tells us: "Theyoga tradition is very, very interested in the idea of an inner possibility harbored within every human soul. Yogis insist that every single human being has a unique vocation. They call this dharma. Dharma is a potent Sanskrit word that is packed tight with meaning, like one of those little sponge animals that expands to six times its original size when you add water. Dharma means, variously,'path,''teaching,'or'law.'For our purposes in this book it will mean primarily,'vocation,'or'sacredduty.' It means, most of all—and in all cases—truth. Yogis believe that our greatest responsibility in life is to this inner possibility—this dharma—and they believe that every human being's duty is to utterly, fully, and completely embody his own idiosyncratic dharma…"Dharma. I just LOVE that word. And, I love the idea that "everysingle human being has a unique vocation" and that "everyhuman being's duty is to utterly, fully, and completely embody his own idiosyncratic dharma." That's Today's +1. What's YOUR idiosyncratic dharma? Here's to honoring our sacred duty as we give the world all we've got.
+1: #750 Food Rule #57
Apr 25, 2019
Show notes
In our last +1, we explored the relationship between our food rotting and us rotting. Recall: The longer the shelf life of the food we eat, the shorter our lives will be! That wisdom was from Michael Pollan's Food Rules. In fact, it's Rule #13: "Eatonly foods that will eventually rot." Today we're going to talk about another Food Rule. Food Rule #57 to be precise. "Don't get your fuel from the same place your car does." Funny. Here's how Pollan puts it: "Americangas stations now make more money inside selling food(andcigarettes) than they do outside selling gasoline. But consider what kind of food this is: Except perhaps for the milk and water, it's all highly processed, imperishable snack foods and extravagantly sweetened soft drinks in hefty twenty-ounce bottles. Gas stations have become'processedcorn stations': ethanol outside for your car and high-fructose corn syrup inside for you. Don't eat there." That's Today's +1. Don't eat at a gas station. Ever again. Hah. Seriously.
+1: #745 Sleep: The Miracle Drug!
Apr 20, 2019
Show notesWhy We Sleep is a life-changing kinda book. We're going to spend a few more days mining a few more of the many gems from Matthew Walker's masterpiece. Today we're going to flip open our virtual Optimize magazine to the kind of ad we'd allow in there. Here it is: "AMAZING BREAKTHROUGH! Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and strokes, not to mention diabetes. You'll even feel happier, less depressed, and less anxious. Are you interested?" ← Wow!! I'll take it! You? Matthew continues: "Whileit may sound hyperbolic, nothing about this fictitious advertisement would be inaccurate. If this were a drug, many people will be disbelieving. Those who were convinced would pay large sums of money for even the smallest dose. Should clinical trials back up the claims, share prices of the pharmaceutical company that invented the drug would skyrocket.Of course, the ad is not describing some miracle new tincture or a cure-all wonder drug, but rather the proven benefits of a full night of sleep. The evidence supporting these claims have been documented in more than 17,000 well-scrutinized and scientific reports to date. As for the prescription cost, well, there isn't one. It's free. Yet all too often, we shun the nightly invitations to receive our full dose of this all natural remedy–with terrible consequences.Failed by the lack of public education, most of us do not realize how remarkable a panacea sleep truly is." I always love it when the fundamentals are pitched like a miracle pill. Jonathan Haidt's similar ad for meditation comes to mind: "Supposeyou read about a pill that you could take once a day to reduce anxiety and increase your contentment. Would you take it? Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory. Suppose, finally, that the pill is all natural and costs nothing. Now would you take it? The pill exists. It's calledmeditation." Then there's John Ratey's magic from Spark: "Itell people that going for a run is like taking a little bit of Prozac and a little bit of Ritalin because, like the drugs, exercise elevates these neurotransmitters. It's a handy metaphor to get the point across, but the deeper explanation is that exercise balances neurotransmitters — along with the rest of the neurochemicals in the brain. And as you'll see, keeping your brain in balance can change your life." (btw: After shattering my arm, I couldn't exercise/sweat for a month. Gah!!! I *really* missed my little daily dose of Ritalin and Prozac and I'm really happy to be popping those metaphorical pills again! Alas, I'm still months away from full burpees but I'll take what I can get for now!) So, yah. Sleep is a magic pill. So is meditation. And exercise. The more of those metaphorical pills we pop, the less of the other stuff we're likely to need, eh? P.S. Actual sleeping pills? Matthew dedicates a chapter to outlining why they are a REALLY bad idea. They don't help induce real, restorative sleep. Science says CBT-I is a much better option!!
+1: #740 To Read on an iPad at Night
Apr 15, 2019
Show notes
In our Optimize Coach certification program, we kick the party off by establishing the game we're playing in Module I: Eudaimon-ology in which we connect ancient wisdom (Aristotle!) to modern science (Seligman!) to establish the fact that it's all about flourishing/having a "good soul" via living with virtue. Then we move on to get clarity on how to Operationalize Virtue—going from theory to practice to mastery. When? TODAY!!! After a quick look at Module II: The Big 3 x 2 (aka: Energy + Work + Love x Identity + Virtues + Behaviors), we spend six (!!!) weeks on Module III: #carpediem as we begin systematically architecting our Masterpiece Days to cultivate emotional stamina and consistently express the (Optimus!) best version of ourselves. We remind ourselves of the fact that our day actually begins the night before. As such, the first thing we focus on Optimizing is our PM Bookend. The #1 thing we focus on there is our digital sunset—aka, when we turn off our blue-light emitting devices to allow our brains to simmer down so we can get a good night of sleep so we can wake up the next morning feeling refreshed and energized. All of which gets us one step closer to the point of Today's +1. During our two hours (!) of Q&A for that session, one of the questions a Coach asked was if it made a difference whether they read via an iPad or a book at night. I gave my thoughts on the subject. Then, literally the next day, I got more clarity on the SCIENCE behind the answer. Enter: Matthew Walker's brilliant book on the science of Why We Sleep. (Note: If you're going to read one book on sleep, this is it.) Short story: Bring people into a lab. Have them read a book on an iPad a few hours before going to sleep. Then have the same person read a printed book on a different night. Then measure their melatonin. Here's what you'll find: "Comparedtoreading a printed book, reading on an iPad suppressed melatonin released by over 50% at night. Indeed, iPad reading delayed the rise of melatonin by up to three hours, relative to the natural rising the same individuals experience when reading a printed book. When reading on the iPad, their melatonin peak, and thus instruction to sleep, did not occur until the early morning hours, rather than before midnight. Unsurprisingly, individuals took longer to fall asleep after iPad reading relative to print-copy reading." Crazy but true: Reading on your iPad suppresses melatonin production (a key pacing event for great sleep) by a remarkable 50%!! So... Today's +1: Reading tonight? Consider going old school and reading a print book. Your melatonin will thank you. And your future, tomorrow self will thank you for the energy boost as well.
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