Rank #1: Dr. Brené Brown: The Can’t Miss Interview On Shame, Self Worth Empathy & Living a Courageous Life
- Life is about the willingness to show up, to put yourself out there, to be all in, when you can’t control the outcome
- It’s not the critic who counts - it’s easy to spend your life in the cheap seats and hurl judgement at people who are trying and failing
- Our society doesn’t teach people how to get back up when the fall.
- Everyone spends their whole life tiptoeing around to ensure they never fall, but the more important skill is to build the skill of GETTING BACK UP.
- The importance of experiencing adversity. There’s a line between adversity and trauma, we need to experience.
- It’s not about being perfect at walking, it’s about LEARNING THE SKILL SET OF GETTING BACK UP AGAIN AND AGAIN
- Courage is learnable, teachable, and measurable
- Courage is essentially the same thing as vulnerability. The Willingness to show up, put yourself out there, and be seen when you can’t control the outcome.
- Vulnerability, at its core, is about Uncertainty, Risk, and Emotional Exposure
- “There is no courage without vulnerability”
- Vulnerability is not as hard, scary, or dangerous as getting to the end of your life and asking “what if I would have shown up?"
- One of the most defining lessons of Brene’s seven-year study on leadership is the importance of courageous leadership.
- Even brave and courageous people are scared all the time.
- It’s not fear that gets in the way of us being brave or vulnerable, it’s armor.
- What is your go-to armor? How do you self protect when you feel emotionally at risk or exposed?
- How do you start to take off the armor? Loving kindness and self-compassion.
- When you work so hard to keep the peace on the outside, you wage a war internally. It’s not your job to make sure you don’t disappoint anyone.
- You can replace the armor with something that helps you - CURIOSITY
- Get curious about how you’re showing up, is it serving you? Are you self protecting in a way that’s keeping you small?
- Your brain thinks in stories - it builds and creates stories to explain the world around you - even if those stories are wrong.
- A lot of the time we create stories that don’t reflect reality in any way.
- Why you should start using “The story I'm telling myself…” or “The story I’m making up right now is…"
- Homework: Take the daring leader survey.
- Homework: Educate yourself. Watch her TED talk, her Netflix special, read her books. Creating a shared vocabulary is the root of change.
Rank #2: Mental Fitness and Creating the Life You Want with Dr. Sasha Heinz
Dr. Sasha Heinz is a developmental psychologist and life coach, is an expert in positive psychology, lasting behavioral change, and the science of getting unstuck. She received her BA from Harvard, her Ph.D. in developmental psychology from Columbia, and her master’s in applied positive psychology from the University of Pennsylvania, where she also served as a faculty member.
- Education is good. Application is better. Transformation is best.
- Focus on mitigating mental disorders vs focusing on happiness and mental health
- “The neurotic paradox"
- Focusing your life around “optimal human functioning”
- If you aren’t doing something, you aren’t going to see different results.
- Do you ever know what you SHOULD do, and yet you don’t do it?
- “The biography of your beliefs” shapes how you think, perceive, and ultimately act in the world.
- Your emotional brain is much more powerful than your logical brain
- No one’s ever actually stuck, but the reason you FEEL stuck is that what you want (your desire, change, etc) is bumping up against an emotional roadblock or subconscious belief (often from your childhood).
- Are you actively directing and engaging the direction and amplitude of change in your life?
- If you want to know WHY you’re not moving forward, pay attention to what you’re feeling
- Your thoughts are totally optional. You have the autonomy to decide what you want to believe about yourself.
- You have to work at both ends of the psychological spectrum simultaneously - healing wounds and trauma, and focusing on optimal human functioning
- Do a deep inventory of your current belief systems. What were you taught about yourself? What were you taught about your potential? What did you believe about your health, competence, intelligence, lovability, etc as a child? Conduct a “belief blueprint” of yourself.
- You have one foot on the gas, that’s your neocortex, and you have one foot on the brake, that’s your emotional cortex saying “that’s way too scary."
- Often a coach or a psychologist can help you uncover those beliefs and figure out what is making your emotional brain freak out?
- When you’re doing something you don’t want to do… pause and reflect.. and ask yourself “WHY AM I DOING THIS BEHAVIOR?"
- The action that comes out of negative emotion is very narrow.
- Sometimes personal development work is hysterical because the human brain is so irrational
- You can rationalize anything.. Rational Lies.
- Managing your mind is the currency of the next generation because our world today requires it to be successful.
- Become more fluent in your own emotions and experience them. Don’t resist your emotions, just allow them to happen, feel them, and observe them. They last about 90 seconds.
- Growth and development require uncomfortable emotions.
- Homework: Make a list of all the things you do to avoid feeling your feelings.
- Homework: Make a list of the things you do that seem completely bonkers and seem completely contradictory to your goals and desires.
Rank #3: Everything You Know About Sleep Is Wrong with Dr. Matthew Walker
Dr. Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He has published over 100 scientific studies and is the author of the book Why We Sleep: Unlocking the Power of Sleep and Dreams. Which is currently the #1 Amazon Bestseller in Neuroscience . He has been featured on numerous television and radio outlets, including CBS 60 Minutes, National Geographic Channel, NOVA Science, NRP and the BBC.
- Global sleep loss epidimic - the average American sleeps only 6.5 hours per night
- Sleep has slowly been eroded by our society over the last 60 years
- Sleep is vital and essential from an evolutionary standpoint - you can’t just lop off 25% of the necessary sleep you need
- If you sleep less, you will be dead sooner, lack of sleep kills your more quickly
- Lack of sleep is a major predictor of “all cause mortality” including cancer, alzheimers, heart disease, stroke, diabetes, depression, and suicide
- Hard science shows why a lack of sleep is tremendously bad for you
- Sleep has an image problem, we stigmatize sleep and think its lazy and slothful - people wear lack of sleep as a badge of honor to be celebrated
- The 5 clear truths of sleep research and productivity
- Under-slept employees take on less challenging problems
- They produce fewer creative solutions
- They exert less effort when working in groups (slacking off, social loafing)
- They are more likely to lie, cheat, and engage in deviant behavior
- The more or less sleep that a CEO has had, the more or less charismatic they will be
- Chronic exhaustion cost most first world nation 2% of the GDP - 411 billion dollars lost each year to a lack of sleep
- The evidence is resoundingly clear - cutting on sleep makes you less productive and less creative and less effective
- After being awake for 21 hours, you’re as cognitively imparied as someoen who is legally drunk
- The two principle types of sleep - REM sleep and non-REM sleep
- The different stages of sleep - the 4 stages of REM sleep
- Hard science shows that deep Sleep is critical to clearing toxins out of your brain
- Sleep is like a sewage system for your brian - it cleans all the toxins and debris out of your brain
- The less sleep you have, the higher your probability of getting alzheimers
- Different cognitive systems in your brain also work during sleep - its like saving files to a hard drive, you have to sleep to get the save button
Rank #4: How To Triple the Rate of Your Success With One Simple Question
So what are the 6 weapons of influence?
- Consistency & commitment
- Social Proof
Today’s episode covers the first weapon of influence - Reciprocation Bias - and you'll learn:
- How reciprocation creates unequal exchanges, and in one experiment by a factor of more than 500%
- Why reciprocation is powerful regardless of how much someone likes you
- How giving away flowers help build a powerful religious movement
- What made the “rejection and retreat” technique triple the success of an experiment
- How to defend against reciprocation bias from negatively impacting your decisions
Rank #5: The Subtle Art of Not Giving a F*ck with Mark Manson
Mark is a blogger, author and entrepreneur. Most well-known for his site markmanson.net, where he writes personal development advice that doesn't suck. He also wrote a book called The Subtle Art of Not Giving a F*ck. It doesn't suck, either.
- Alan Watt’s Backwards Law (and why its so important)
- How to escape the Feedback Loop From Hell
- The paradoxical idea of embracing negative experiences
- How your mind invents problems for you every day
- Why Mark gives the advice “don’t try"
- How to release the judgement of your own emotions
- The difference between indifference and “not giving a f*ck"
- The biggest “false values” you cling to that create unhappiness in your life
- Why "entitlement" is the idea that you deserve happiness and don’t have to struggle for it (and how that causes suffering
- How to cultivate the ability to sustain and handle adversity
- Why the key question to living a better life is NOT “what do I want out of life?"
- Why struggle creates meaning and its important to feel bad sometimes
- What champions and world class performers focus on every day
- Why you should listen to Disappointment Panda
- Why pain is required for growth
- And much more!If you are dealing with a challenge and can't figure out what to do next - listen to this episode!
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Rank #6: Research Reveals How You Can Create The Mindset of a Champion with Dr. Carol Dweck
Dr. Carol Dweck is a Professor of Psychology at Stanford University and a member of the American Academy of Arts and Sciences. She is the author of the best-selling book Mindset: The New Psychology of Success - which is one of the single most important books in shaping my life. Her work has been featured in several publications including The New York Times, Washington Post, The Today Show, 20/20 and many more.
- What is a mindset?
- What is the fixed mindset?
- We go deep into the “fixed mindset” and how they view challenges and the world
- What is effort and how does the fixed mindset perceive it?
- Is effort necessary to be successful or is it a sign that you’re not naturally talented?
- If you have a fixed mindset, how do you think about criticism?
- Do you often “need to be right?” - and how could that need be impacting your life?
- We examine in detail what the “growth mindset” is and what underpins its core perception of reality
- Setbacks are welcome and setbacks are inevitable
- This fundamental conclusion is backed by 35+ years of psychological research, hundreds of studies, and more
- A study of over 168,000 students (the entire 10th grade population of Chile) demonstrating all of these findings
- Research data from everything from dating life to conflict in the middle east bears out the lessons of fixed vs growth mindset
- What is the most effective way to recover from devastating rejections?
- Is it possible to change your mindset?
- How to transform your mindset and specific steps you can take to move towards a growth mindset
- How to find the things that trigger your fixed mindset reactions
- Discover and name your “fixed mindset persona”
- Success as improvement vs success as superiority
- Self handicapping and the concept that effort robs you of your excuses
- Repairing your self esteem vs repairing your failure
- It’s impossible to learn from a mistake if you deny making it in the first place
- The grave danger of placing blame, making excuses, and denying failure in order to protect your self esteem
- The mindset of a champion and how champions rise to the occasion
- Viewing people as judges vs viewing people as allies
- How do we reconcile the lessons of mindset with the idea that you should focus on your strengths?
- What are the most common triggers of the fixed mindset?
- Taking on a challenge, out of your comfort zone
- Struggling, not making progress
- Setback, criticism, failure
- Strength and weakness are much more dynamic than we understand or give them credit for
- Don think your strengths will be strengths forever if you don't work on them and grow them
- The dangers of the self esteem movement and how it actually cultivates the fixed mindset
Rank #7: How To Master Emotional Intelligence & Why Your IQ Won’t Make You Successful with Dr. Daniel Goleman
Daniel is a co-founder of the Collaborative for Academic, Social, and Emotional Learning. He currently co-directs the Consortium for Research on Emotional Intelligence in Organizations at Rutgers University. He is the international best-selling author of several books including Primal Leadership, Focus, and Emotional Intelligence which has been translated into over 40 languages.
- What is emotional intelligence and why does it matter so much?
- The 4 pillars of emotional intelligence
- Is IQ or EQ more important, which correlates more with success?
- Why IQ is more of a threshold, and EQ scales more with people’s actual results in the world
- How the science of “competence modeling” demonstrates that emotional intelligence matters far more than IQ, the more successful you become
- Which of the four pillars of EQ do people struggle with the most?
- The 3 varieties of empathy - cognitive empathy, emotional empathy, and empathic concern
- The mental exercises you can do to strengthen certain brain circuitry required to build emotional intelligence
- How to cultivate and strengthen emotional self control
- What the science say about ways to strenghten the prefrontal cortext around controling your amygdala
- The mind is a muscle and basic repetition strengthens your circuitry
- The hard science behind how to cultivate a positive outlook
- The ventilation fallacy and why venting your anger is actually bad for you
- The more you rehearse an emotion, the stronger the underlying brain circuitry becomes
- The incredible power of seeing your thoughts as thoughts and nothing more
- How to step back and assess your thoughts by asking “Is this helpful?"
- The power of distraction to shift your thoughts away from anxiety and depression
- How Dr. Goleman defines FOCUS and why it's so important
- How focus and attention are muscles and cultivating them can help strengthen your underlying brain circuitry
- The difference between rumination and reflection - and why reflection is so important
- How a Power Nap can restore your brain
- How to restore your attention and focus when you find yourself at wit’s end and cannot focus anymore
- What is PRIMAL Leadership and why is it so important?
- Why the crucial competencies you need to develop EQ and emotional intelligence are all learned abilities
- How to give positive feedback and constructive criticism - the right way and the wrong way - don’t attack the PERSON - don’t trigger the negative circuitry, trigger a positive outlook
- Why managing your own negative emotions is the FIRST STEP towards cultivating emotional intelligence
- Step back from your thoughts and ask yourself - is this useful? Cultivate self-awareness
Rank #8: The Evidence Based Habits You Need To Build an Unstoppable Brain with Dr. Mike Dow
Dr. Michael Dow is a psychotherapist, neurotherapist, and a New York Times Bestselling author. He has been the host of several television series examining relationships, brain health, addiction, and mental illness. Dr. Mike is frequently a guest cohost on The Doctors and his work has been featured in Today, Good Morning America, Nightline, and more.
- Your brain is being drained every day by stress, life, etc
- The 3 subtypes of brain drain
- What happens, neurologically, when you suffer from “brain drain” or brain fog
- The brain balancing neurochemicals that are the antidotes to stress hormones
- EPA and DHA Omega 3 Acids - and why they are important co-factors in building a healthy brain
- People are feeling more stressed than ever, working more, sleeping less
- How are we causing “brain drain” with our daily habits and activities?
- The 24 hour relationship between cortisol and melatonin
- Throughout the day, your melatonin level rises and your cortisol level decreases
- What we do every single day has a far more profound effect on our neurochemicals than we even realize
- Lifestyle interventions you can implement to rebalance and change your neurochemicals
- Sugar and flour drain and shrink the hippocampus - which is the main site of neurogenesis
- How do we cultivate GABA?
- Glutamine from spinach
- Vitamin B6 in bananas, magnesium and zinc
- Eat seven servings of whole fruits and vegetables every day
- Are vitamins and supplements are useful tool or should we get all our nutrients from whole foods?
- The importance of getting Omega-3 fatty acids (EPA and DHA)
- EPA = Feel Better Omega 3 (stress less Omega 3)
- DHA = Sleep soundly Omega 3 (promotes restful sleep)
- EPA and DHA compete for space in your cells
- Omega 3s are one of the best foods you can eat for your brain - they are the building blocks of yo
- You can build a “rockstar brain” with a modified mediterranean diet
- Lean protein
- Olive Oil
- Lots of fruits and vegetables
- The modified mediterranean diet has been shown via research to combat major depressive disorder
- Common sources of omega 6 fats - soybean oil and factory farmed meat products - most intense source of omega 6 fats which cause brain inflammation
- Strategies for shifting the brain from the sympathetic to the parasympat
Rank #9: Your Ultimate Guide to Performing Under Pressure and Unleashing Confidence - Dr. Michael Gervais is BACK
Dr. Michael Gervais is a high performance psychologist who has worked with some of the world’s top performers including the Seattle Seahawks, Felix Baumgartner (The Red Bull Athlete Who Completed the Stratosphere Jump) Olympians, musicians, and champions! His work has been featured on ESPN, CNN, The New York Times, and much more!
- We love to put some of the world’s top performers on a pedestal - but there are extraordinary things that take place every day that aren’t capture on the cameras
- Are extraordinary performers born that way? No.
- Why do we struggle to perform “when the lights are on”/ “when there is pressure”
- Top performers have fundamentally organized their lives around growth and improvement
- What does it mean to have your life organized around performance and growth?
- There are only 3 things we can train
- We can train our body
- We can train our craft
- We can train our minds
- When we look at the best in the world across domains - they are more similar to each other than dissimilar
- Relentless dedication to building and refining their craft
- Relentless dedication to building the right body / carriage
- Ability to adapt and be strong from a mental perspective
- Provide opportunities to stress the system (mind & body) and to recover the system
- Feedback loops are both internal and external
- The importance of having consequences - both natural/physical consequences and man made consequences
- Lessons from working with coach Pete Carroll from the Seattle Seahawks
- Ask yourself: Who in your life helps you be better and what are the characteristics of those people?
- Internal feedback loops
- How am I doing? How does it feel? Am I executing at the right level?
- What is going on in my body?
- Being aware of the energy, tension in your body, your thoughts, etc
- External feedback loops - having people in your life who can help you get better
- At any given time we can have our attention focused internally or externally - but we can’t spend too much time focused on the internal
- To do extraordinary things in life - NOBODY does it alone. We need other people. You have to invest in the true connection with other people.
- The greatest wayfinders, when they set sail, they don’t pray for calm waters, they pray for rugged seas, moving through the rugged seas is what forges strength - that is where you get made, that is where you find your true nature
- The brain’s job is to scan the world and see what’s dangerous - but you can’t let the brain have too much control
Rank #10: Influence Anyone With Secret Lessons Learned From The World’s Top Hostage Negotiators with Former FBI Negotiator Chris Voss
Chris Voss is the founder and CEO of the Black Swan Group, an adjunct professor at Georgetown and University of Southern California. During his 24 year term with the FBI where he most recently served as the FBI’s lead international kidnapping negotiator, Voss worked approximately 150 kidnappings worldwide, from the Middle East to Haiti including a number of high-profile kidnappings. Voss has been trained by the FBI, Scotland Yard and Harvard in the art of negotiation and negotiated with likes of terrorists, hostage takers, and bank robbers.
- FBI’s behvaioral change stairway they use to negotiate with terrorists and hostage takers
- Why emotional intelligence is at the forefront of business success today
- How to leverage “tactical empathy” in your life to achieve the results you want
- How to create leverage to influence anyone in the world by understanding their emotional drivers
- Why you should never be mean to someone who could hurt you by doing nothing
- Why understanding is NOT the same as agreement and why that is important
- The biggest barrier to negotiation success is not complexity - its overcoming the awkwardness
- How repeating the last 1-3 words someone said can have a huge impact
- Why winning in a negotiation is not the same as beating the other side
- The incredible importance of listening and how you can cultivate “active listening"
- The power and importance of open ended and clarifying questions
- How to draw out the hidden cards from the other side of a negotiation
- The secrets hostage negotiators AROUND THE WORLD use regardless of cultural dynamics
- The two most important words in any negotiation
- The three different types of negotiator and the strengths and weaknesses of each
- How changing one question totally transformed the kidnapping negotiation for Jose Escobar
- Why Chris would “never lie to anyone he’s not going to kill"
- Why Chris hates compromise in any negotiation
- The “F Word” in negotiations and why you should be careful with it
- One of the biggest hallmarks of powerful negotiators
- And much more!
Rank #11: Using Science to Create the Perfect Day with Caroline Webb
Caroline Webb is CEO of Sevenshift, a firm that uses insights from behavioral science to improve their client’s working lives. She was previously a partner at McKinsey consulting and is the best selling author of How To Have A Good Day, which has been published in 16 languages in more than 60 countries. Her work has been featured in Inc., Forbes, Fortune, and much more.
What does it mean to have a good day? What does that have to do with the science of improving your life?
What is a bad day? what is a good day?
3 Core things about having a good day
Working on your priorities
Feeling that you’re producing great work
Can it be repeated?
What is the science behind what actually allows people and organizations to change?
The two system brain - there are two systems that interact in the brain, as Kahneman called them System 1 and System 2.
“System 2” - the slow system, our conscious experience, deliberate thinking mind, but it moves slowly and can only process information slowly and clunkily
“System 1” - the automatic system - our subconscious mind, immense processing power, but it often takes shortcuts
How do we create the conditions for our deliberate system to be as successful as possible?
Breaks are not for wimps, breaks are crucial opportunities to reboot your deliberate system and improve your thinking and decision-making
Frequent, short breaks enormously enhance your mental ability
Short cardio activity will boost your focus and mood materially
When we are resting, we encode and consolidate information - and often create new insight
When you “single task” you work about 30% faster than someone who is multi-tasking - every time your attention switches, there is a cost in time and processing power
Why saying "ABCDEFG 1234567” is so much easier than saying "A1, B2, C3, D4, E5, F6, G7”
What’s the most important thing you’re doing today and how can you get yourself to single task on that?
Willpower is not the way to create big changes in your life, it's about changing your environment
Nudges vs Sludges - how to shift your environment to create behavioral change
Your brain is constantly filtering out a huge amount of information - and whatever is top of mind for you filter your reality
The hard science of setting your intentions - set what attitude you want to have, what your aim is, what your assumptions are, etc - setting intentions can have a material impact on your behavior
Rank #12: How You Can Hack Your Creativity, Productivity, and Mood Using Your Environment with Benjamin Hardy
Benjamin is a PhD candidate at Clemson University in Industrial and Organizational Psychology and is currently the #1 Writer for Medium.com with over 50 million page views recorded. He is the author of the upcoming book Willpower Doesn’t Work and his research and writing has been featured in Psychology Today, Business Insider, The Huffington Post, and more!
- Success is about growth, never plateauing
- Always be a student, always be growing
- Living according to a value system that you believe in / a cause you believe in / serving people who you love
- The difference between security and freedom. Many people base their security in something external to themselves.
- Develop your own worldview / beliefs / values / goals to help form a more independent
- Transformational learning experiences” helps transform your world view and perception of yourself
- Stretch your mind, push your body - to start to open up your world view
- If you do not create and control your environment, your environment controls you
- The western belief that we exist independent of our context, what psychological research shows is that your environment has a tremendous impact. Your environment shapes who you are.
- Mindfulness is awareness of your surrounding and how those surroundings influence you
- You can also shape your environment, and this creates the possibility for radical change
- Epigenetics shows that your environment has a huge impact on your personality
- Personality is more of an adaptation to situations and unresolved trauma
- The false belief of western culture is that we think personality is a fixed trait - science shows that it’s not
- Suppressed trauma can “freeze” your personality
- “You are a sick as your secrets” - the things you keep isolated are the things that keep your personality frozen, your personality changes and continues to grow, you are stuck as a child in some aspects of your personality
- Will Durant - most people believe that history was shaped by heroes, “It’s not heroes that shape history, its demanding situations that create heroes - the average person could have double their ability or more if the situation demanded it of them”
- How to “up the stakes” of your environment to create external situation to force you into the behaviors you want to create
- The two kinds of “enriched environments” you need in order to maximize your performance
- Only 16% of creative ideas happen when you’re at your desk (when the mind is in a rested state)
- The concept of “psychological detachment” - letting go of work for a few days - really helps you fully engage when you come back to it
- The vital importance of recovery as a key component of being both happier and more productive
- How do you stop from self sabotaging? Put yourself in situations where its a self fulfilling prophecy. Create the environmental components necessary for you to succeed and thrive.
Rank #13: How To Break Free From Depression & Anxiety By Changing Your Brain Chemistry with Neuroscientist Dr. Alex Korb
If you've struggled with depression or anxiety, or you want to understand how we can reshape our brains with our actions, listen to this episode immediately!
Dr. Alex Korb is a neuroscientist at UCLA, is the author of The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, and author of the Prefrontal Nudity blog on Psychology Today.
Alex and I discuss:
-How people get stuck in a loop of anxiety or depression
-How to strengthen and grow new neurons to literally change the structure of your brain
-Why nothing is wrong with your brain when you get stuck in a loop of depression or anxiety
-How the same action can have an entirely different impact on your brain at a different time
-How your own choices and actions change your brain in real time
-The difference between depression and anxiety
-How 10 mins of exercise can dramatically change your brain chemistry (and the study that shows it)
-How your actions can determine your perception and shape your reality
-The Neuroscience behind “The Secret” and why it really works
-And much more!
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Rank #14: Learning How To Learn, Sleeping Without Sleeping & Hacking Your Brain To Become A Learning Machine with Dr. Barbara Oakley
Barbara Oakley is an associate professor of engineering at Oakland University in Michigan. She has been described as the “female Indiana Jones” and her research adventures have taken her from Russian fishing boats to Antarctica. She has authored several books on topics ranging from genetics to neuroscience and has a recent book called Mindshift: Break Through Obstacles to Learning and Discover Your Human Potential.
-How Barbara’s journey has taken her from the Army to Russian Trawlers in the Bering Sea, to an outpost in Antarctica
-How Barbara went from a math-phobe to a professor of engineering (and what she learned along the way)
-Are you afraid of math? Why math can seem to be intimidating (and it doesn’t have to be)
-Why the emphasis on memorization as the sole basis of learning has sabotaged our efforts to learn
-How the concept of deliberate practice and why it's so important to learning
-How you can augment deliberate practice to become an even more effective learner
-Meta learning and how you can "learn how to learn"
-The concept of chunking - what the neuroscience says about it and how you can use it to become a learning machine
-What learning an instrument can teach us about learning physics and math
-How the brain learns - and the difference between “focused mode” and “diffused mode”
-The “task positive network” and the “default mode network” within your brain
-Why you can’t be in both the “focused mode” and the “diffused mode” at the same time
-How Salvador Dali and Thomas Edison practiced the art of “sleeping without sleeping” to hack their neural systems and harness the benefits of both the “focused mode” and the “diffused mode"
-How do we strike a balance between “focused attention” and “diffused attention”?
-How you can harness learning limitations like ADHD or slow memory to your advantage
-How the difference between a race car and a hiker illustrate the difference between divergent thinking styles and strategies
-The curse of genius, why geniuses often jump to conclusi s, and have a hard time changing their minds when they are wrong
-Illusions of competence and how they can short circuit our learning attempts
-Is test anxiety real? Why do we feel anxious before a test?
-Often limiting beliefs and excuses crop up when we haven’t done the work truly trying to learn something
-How to test yourself and improve your knowledge and understanding of any topic
-How you can think about math equations as a form of poetry to more deeply understand them
-Why you should focus on distilling knowledge into the core elements and principles
-Why you procrastinate (and the neuroscience behind what happens when you do)
-The pomodoro technique and how it can help you conquer procrastination
-Why “following your passion” is not the right thing to focus on
-How testosterone impacts how women and men learn differently and why women often mistakenly don’t pursue analytical paths
-Passions can lead you to dead ends in your career, you should focus on broadening your
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Rank #15: What Everyone Gets Wrong About Willpower & Grit - The Science of Long-Term Success with Dr. David DeSteno
Dr. David DeSteno is an author and professor of psychology at North-Eastern University where he directs the Social Emotions Group. He is a fellow of the Association for Psychological Science and the American Psychological Association. His work has been featured in the New York Times, The Wall Street Journal, USA Today, and more!
- What do Marshmallows have to do with success?
- What do Buddhist monks and hot sauce have to do with the most effective strategies for succeeding over the long term?
- Lower debt, lower addictive behavior, better SAT scores, and higher overall life success can be predicted by the ability to resist temptation and delay gratification
- There’s NO DOUBT that delayed gratification/resisting temptation is highly correlated with success
- The real question is - what’s the best way to create self-control. Does willpower actually work? Do our emotions get in the way of self-control?
- Self-control didn’t evolve so that we could save money for retirement or complete Whole 30. It evolved to help us develop strong relationships
- What are the mechanisms that create fairness and good character? Positive emotions.
- Rather than being a roadblock to self-control, emotions may actually be the best way to develop self-control
- Revisiting the marshmallow test for adults - and determining what really works to help adults develop self-control
- The three emotions of developing self-control
- People who have more of these pro-social emotions (gratitude, compassion, and pride) persevere 40% longer than someone who doesn't.
- Most successful teams at organizations like Google are predicated on empathy and compassion, not technical skill.
- These emotions seem to form “pushing vs pulling” - more sustainable and powerful strategy of self-control
- The pro-social emotions are “the font of virtue” - you don’t have to struggle and remind yourself, they naturally create more self-control
- 53% of Americans feel lonely in their work lives. Loneliness is as bad for your health as smoking.
- Pro social emotions not only give you “grit” - they give you “grace” - and the ability to invest in others and to help them.
- Resume virtues vs eulogy virtues - what are they and how do we balance them?
- Should you be a jerk or should you be nice in order to succeed?
- Self-control is double sided - it's about both controlling negative impulses (anger, etc) and making positive long-term choices (eat healthily, save money, etc)
- Meditation does not tamp down your negative responses, it prevents them from arising in the first place
- Key strategies for cultivating pro-social emotions
- Gratitude practices
- Perspective taking exercises
- Why Pride? Is that really a positive and pro-social emotion?
- People will work 40% longer when they feel “proud” of the work they are doing
- Emotionally based strategies for self-control are more robust and sustainable
- Homework: Choose your emotion and pick a weekly practice to start implementing it
Rank #16: The Surprising Idea You Can Use To Overcome Self Doubt, Negativity, and Insecurity with Todd Herman
Todd Herman is a high-performance coach and author of, 'The Alter Ego Effect: The Power of Secret Identities to Transform Your Life'. He is the creator of the 90 Day Year a performance system which is designed to create results for business owners, fast. He has worked with Olympic athletes, Entrepreneurs, and Leaders including members of the Spanish Royal Family. He's been featured on the Today Show, The Good Life Project, Inc Magazine and more.
- Nature is the ultimate litmus test of whether or not an idea has credence and truth
- If something doesn’t exist in nature - we need to look at it and understand it
- Balance does not exist in nature - but equilibrium does
- If you want to achieve big things, if you want to explore your capabilities, you have to throw yourself out of balance, you have to push past your comfort zone, to achieve big goals
- In order to achieve big goals, you have to give up focus on other areas of your life to do it
- Integration is far more important than balance - how do we actually integrate things into our lives?
- How do you move beyond the idea of work-life balance and move into integration?
- An alter-ego can be an internal trusted friend. Bring an ally inside your mind.
- How do you get into the zone? How do you get into flow states?
- An alter ego ALLOWS you to have permission to achieve
- How to leverage the science of "Enclothed Cognition” to transform yourself and create a powerful alter ego that can help you achieve anything
- How legends like pro athletes and Martin Luther King would use physical props to tap into their alter egos
- The idea that you are one single self is completely flawed. Life is about context. You are different people in different contexts.
- You don’t build an alter-ego for your entire life. You build specific alter egos for specific contexts and opportunities.
- To meet force with force does not help when dealing with difficult people. All it does is prolong the tantrum and create problems. Be like Mr. Rogers.
- Don’t fight against yourself, leverage the way you naturally behave and turn that to your advantage.
- Resistance comes from the unconscious and is extraordinarily powerful. Willpower comes from the frontal lobe. It’s like a mouse fighting an elephant.
- At your core, you have unlimited possibility - you have to decide and choose WHO you are and WHO is gonna show up to get the results you want.
- If something is getting in the way of you doing what you want to do or know you can do - THAT’S being inauthentic
- What’s the critical difference between being childish and child-like? And why does that matter?
- Homework: Define what “field of play” it makes the most sense for you to use an Alter Ego in. Start with - what area of life are you most frustrated with?
- Homework: What are the traits you most want to bring into that field of play? Is there anyone or anything that already embodies that? A fictional character? A real person? A historical figure? Is there someone that you’re really drawn to? Your mind is constantly telling stories - if you tap into an existing story that’s already been written - you harness the power of it. Ask yourself - how can you ACTIVATE that?
Rank #17: Simple Strategies You Can Use To Persuade Anyone with The Godfather of Influence Dr. Robert Cialdini
Dr. Robert Cialdini is the president and CEO of Influence at works. He is the multi best selling author of Influence: The Psychology of Persuasion, and his latest book Pre-Suasion: A Revolutionary Way To Influence and Persuade and he is currently a regions professor eremites of psychology and marketing at the Arizona State University . Commonly referred to as “The Godfather Of Influence” Robert’s work has been featured around the world with clients such as Google, Microsoft, IBM, The Department of Justice, and more.
- Research reveals that getting you to pay attention to something doesn't just reveal who you are, it makes you who you are
- How small differences that seem trivial make a HUGE impact on human behavior
- Why most people don't’ recognize the subconscious priming of pre-suasion
- Lessons from Dr. Cialdini's time as an amateur palm reader
- How researchers boosted their response rate from 29% to 77.3% with one simple question
- Can a photo change your ability to solve problems more effectively?
- How you can create a state of mind in your recipient that is consistent with the message you’re about to give
- How getting people to reflect on a particular trait that they might have can prime them to respond to what you want them to do
- How you can get people to think of themselves as whatever you want them to be
- This one trick palm readers use that you can leverage to get people to do what you want
- Persuasion does not lie just in the message itself, but rather in how the message is presented
- "Tell me what you’re paying attention to, and I'll tell you who you are"
- Does it matter what store you’re standing in front of if you ask a woman for her number at the mall?
- Why Pre-suasion is "a dangerous stick of dynamite"
- The medium is the message, the messenger is the message, and the multitude is the message - the true power of authority and social proof
- What does the United Kingdom’s tax policy have to do with creating more influential communication
- Learning what most others are doing is a message itself
- Context matters as much as or more than content
- How can you ethically leverage the concepts of persuasion?
- One thing you can do to hack job interviews using this simple tactic
- Why you shouldn’t ask people for their opinion but instead ask someone for their advice
- Why its better to ask for $75,123.00 than $75,000.
- Ask yourself “What is it about my message that will make it most wise for people to say yes to it”
- Is it possible to use pre-suasion on ourselves?
- How changing a simple image can improve your ability to solve problems by more than 48%
- The best thing you can do to prime someone for change (the simple easy thing you can to do to get people to change)
- And much more!
Rank #18: How To Stop Living Your Life On Autopilot, Take Control, and Build a Toolbox of Mental Models to Understand Reality with Farnam Street’s Shane Parrish
If you want to dramatically improve your decision making with a few short steps - listen to this episode!
Shane Parrish is the founder and author of the Farnam Street blog, which has been featured in Forbes, The Wall Street Journal, The Financial Times, and much more, its one of my personal favorite blogs and an incredible resource dedicated to making you smarter every day by mastering the best of what other’s have already figured out.
We discuss the following topics:
-Why you should focus on mastering things that change slowly or don’t change at all
-Why reading “pop” books and news doesn’t make you smarter
-How to pattern interrupt yourself when you get focused on the wrong things
-What “mental models” are and how you can use them to your advantage
-Why you should focus on your “circle of competence"
-How to reduce your blindspots and make better decisions
-Simple steps you can take right now to improve your decision-making
-How to think about the world like Charlie Munger
-How you can avoid becoming “a man with a hammer"
-Why you should focus on avoiding stupidity instead of trying to be smart
-Why its so important that you should keep a decision journal (how to do it)
-And much more!
Learn more about your ad choices. Visit megaphone.fm/adchoices
Rank #19: Five Things You Never Knew About Building Real Self Esteem with Dr. David Lieberman
Dr. David Lieberman is a New York Times bestselling author and expert in the fields of human behavior and interpersonal relationships. His most recent work Never Get Angry Again dives into the science behind our emotions and how we can stay calm in any situation. His work has been featured on ABC, The Today Show, NPR, Entrepreneur and more.
- Why do people get angry? What’s at the root of anger?
- At the core of anger is a feeling of vulnerability
- When we become angry the brain releases a number of neurotransmitters and hormones - and it gives us the illusion of feeling in control
- As our self esteem erodes, we like ourselves less, we get angrier
- The degree that we don’t like ourselves, the more we need other people to validate us, engaging the ego
- When someone is angry - it's about them, its not about you
- The core of anger is fear and a fear of losing control
- Anger creates the illusion of control
- People with low self esteem are often the most controlling people - because they need to be able to influence things around them, because they feel like they don’t have control of themselves
- Self control is at the CORE of self esteem. If you can control your own behavior, you begin to build self esteem.
- How do you build self esteem?
- Recognize that you’re in pain. Acknowledge and accept that.
- Allegiance to reality at all costs. Don’t pretend that it doesn’t exist.
- Self compassion, not self pity. Don’t beat yourself up more.
- With self love, you begin to grow out of pain.
- Reconnect with who you are. What are you living for?
- Living being driven by the ego - causes pain and suffering
- Slow simple progress, moving step by step out of darkness will begin to fuel self esteem
- The entire trajectory of our lives can be shaped by our ego
- Focusing on achieving to win the praise and approval of other people
- Questions to break through the ego and understand what really matters to you:
- What would I do if I had all the money I needed?
- What would I do if I felt that I couldn't fail?
- What would I do if I was unconditionally loved?
- Neurotics build castles in the sky, psychotics live in them, and psychiatrists charge rent
- The beginning of mental health is when you face yourself.
- Ask yourself: Where have I been trying to ignore a reality?
- By ignoring a problem, you end up compounding it and feeling worse and worse about yourself.
- "Blame mode" conflicts with "solution mode".
- We live in culture that fosters the idea of not accepting responsibility and blaming other people
- The way to gain self esteem is to ACCEPT RESPONSIBILITY
- “The lottery curse” - what is it?
- Money, intelligence, life experience have no bearing on happiness - just the QUALITY OF OUR CHOICES
- The power of decision is the power to change your life.
- Painful experiences ultimately help create meaning in our lives
- Jill Bolte Taylor "90 Second Rule"
Rank #20: Why You Shouldn’t Follow Your Passion & The Rare Value of Deep Work with Cal Newport
Cal is an Associate Professor of Computer Science at Georgetown University, He previously earned his Ph.D. from MIT in 2009. Cal has authored several bestselling books including “So Good They Can’t Ignore You” and “Deep Work” both of which have received deep praise from The New York Times, The Wall Street Journal, The Economist, and many more.
If you’re looking for some guidance as you plan your new year, listen to this episode!
- Why following your passion is bad advice
- The 2 fundamental flaws of the idea that you should follow your passion
- There’s a huge difference between what makes you enjoy a hobby and what makes you enjoy a profession
- The core components of having a happy professional life
- If we don't follow our passions, how do we end up with a job we are passionate about?
- The simple, but not easy, path to having a passionate career
- Importance of building up rare and valuable skills by pursuing an apprecenticeship phase
- How to cultivate skills to attain leverage to get the autonomy and mastery that will make your work meaningful
- The right question you should ask if you are unsatisfied with your job
- The 2 biggest pitfalls people run into trying to find and build a career they are passionate about
- Why you need career capital and how to cultivate it
- There are many many paths you can take that could lead to a passionate career
- We go deep on the concept of DEEP WORK
- We discuss why deep work is increasingly both valuable and rare
- How you can produce at an elite level while working fewer total hours
- How Deep Work is a meta skill that fuels other skills
- Attention residue and how it can crush your cognitive ability
- Why Deep work requires zero distraction. A single glance at an inbox or social media account can disrupt an entire deep work session
- The importance of scheduling deep work far in advance on your calendar
- Why everyone is an artist, and how that changes what work you should focus on
- The danger of focuses on “taxes and paint”
- Deep work is a SKILL not a HABIT and it gets better with practice
- How to stretch your ability to concrete
- Lifestyle changes you can implement that create the foundation for deep focus and deep work
- How to break the cycle of addiction to novel stimuli
- Why you should schedule all your deep work on your calendar ahead of time
- Exercises that you can implement right now to train your concentration
- Why Cal recommends that you should embrace boredom
- Your deep mental addiction to new stimulus and how you can break it