You Are Heroic with Brian Johnson

93 Million Miles + 8 Minutes 20 Seconds This morning I was on the Trail moving for 30 minutes. I banged out my last couple sets of 11 burpees to hit my 101 for the day. I jumped up to hang from the tree branch that is my pull-up bar to hammer out my 11 pull-ups. I rowed my 1,000 meters to hit that Target. Target swipe. Target swipe. Target swipe. Target swipe. Target swipe. I know I've said it before but I'll say it again…. It's truly amazing to me how good I feel hitting those Heroic targets in our app every.single.day. "That's like me!! Forging Antifragile confidence. TODAY." But that's not quite the point of Today's +1. This is… As I was turning the corner on our trail, I was struck by the beauty and warmth of the sunlight peeking through the trees and, at the risk of getting Rumi about it, I felt the Sun gently caressing my mind and body and soul. It was a beautiful moment. I was in awe. Then I looked up at the Sun and thought to myself, "Wow. The Sun is 93 MILLION (!) miles away. It took 8 minutes and 20 seconds for its rays to make it to Earth. That's astonishing." Then I reminded myself of the fact that you could fit over 1 million Earths into the Sun. Then I thought to myself, "What's really crazy is the fact that the next closest star (Proxima Centauri) is 4.2 LIGHT YEARS AWAY!!" Wow. I'm in even deeper awe. And… I am humbled by the vastness of the Universe and the preciousness of this gift that is my life. Then I thought of Michael Singer. He's the one who recently reminded me of just how vast our Universe is in his great book Living Untethered. Singer's teaching is all about how to, as per the sub-title of his latest book, move "beyond the human predicament." One way to do that? Reflect on JUST HOW VAST our Universe is. It's an incredibly powerful way to maintain perspective on our little challenges. And… That's Today's +1. If you feel so inspired, the next time you look up at the Sun, consider using it as a trigger/prompt/cue to practice your philosophy and put the virtues of gratitude and humility and awe into practice. Then take a deep breath, feel your feet on the Earth and get back to work. Day 1. All in. Let's go. Target swipe: Appreciate someone or something

From Doing the Right Thing for the Win! In our last few +1s, we've been talking about The Law of Cause and Effect. We started with Michael Singer's wisdom. Then we went old school with Jesus and Epictetus. I promised we'd talk about what modern SCIENCE has to say about applying the basic ideas of The Law of Cause and Effect to the process of optimizing our lives. That's what we'll do Today. But… First… As we journey back from 2,000 years ago to today, let's pause briefly and see what another one of my favorite teachers had to say about the subject. In 1841, the great American philosopher Ralph Waldo Emerson wrote an essay called "Compensation" in which he did his thing by integrating wisdom from the East with our Western perspective. He tells us: "Cause and effect, means and ends, seed and fruit, cannot be severed; for the effect already blooms in the cause, the end preexists in the means, the fruit in the seed." Yep. There you go. The Law of Cause and Effect. Now… On to the science! Here's the short story. Research shows that people who can MAKE THE CONNECTION between the things they do and the Energy/Productivity/Connection they feel NOW are MUCH MORE likely to actually DO THE THINGS they say they want to do than people who don't make that connection. Michelle Segar calls it having "the right why." In her great book, No Sweat, she tells us that people who succeed in consistently engaging in healthy behaviors like eating well, moving their bodies and getting good sleep have CONCRETE goals rather than abstract goals. When you ask people who ACTUALLY DO the things they know are best for them, they will, essentially, tell you that the reason they do them is TO FEEL GREAT NOW. Unfortunately, most of us (75% of the people in her research!) have abstract goals like "getting healthier" or "losing weight." Those might be good reasons but they're not EFFECTIVE reasons. As it turns out, Michelle tells us that: "The vast majority of the participants whose goals were weight loss and better health spent the least amount of time exercising overall—up to 32 percent less than those with other goals." Why? Because the people who ACTUALLY did the things that were good for them made CONCRETE connections between what they did and how they felt. They exercised to enhance the quality of their daily lives—to create a sense of well-being, a feeling of being energized and centered. They found a way to get *immediate* gratification out of their exercise—which is a LOT more effective than pursuing some future, abstract target. As Michelle tells us: "Human beings, it turns out, are hardwired to choose immediate gratification over long-term benefits." She describes the "lose weight" and "get healthy" goals as too fuzzy and abstract and clinical and calls them the "Wrong Why." When we lead with those Whys, our exercise becomes a chore— which then leads to a failure. Who does chores with sustained enthusiasm?! So… Want to give yourself the best chance at getting more Energized, Productive, and Connected by doing the things that will help you enjoy those fruits of your Heroic behaviors? Again… MAKE THE CONNECTION between what you do RIGHT NOW and how you feel RIGHT AFTER. Then give yourself the gift of Heroic levels of Energy, Productivity, and Connection. The Law of Cause and Effect. Let's use it. And change our lives. TODAY.

Horticultural vs. Clock Time Revisited In our last +1, we continued our conversation about The Law of Cause and Effect by inviting Jesus to the party to share his thoughts. As you may recall, he told us that we can't expect to grow grapes from thorn bushes or figs from thistles. In other words: If we want a noble, virtuous life, we must do noble, virtuous things. Now… It's not possible for me to think about figs without thinking about another ancient wise man who happens to be my all-time favorite teacher, the great Stoic philosopher Epictetus. Epictetus was born (into slavery!) in what is now Turkey in the year 50 AD—not too long after or far away from where Jesus taught. Epictetus reminds us that, even if we're doing it right and growing figs on a fig tree, we've gotta know that IT TAKES TIME for those trees to bear fruit. As we discussed in an old-school +1 on Horticultural Time vs. Clock Time: When you want to grow something and you plant a seed, do you start your stopwatch and then go into your backyard an hour later to dig it up to see how it's doing? Or, do you know it takes some time for that seed to germinate and then sprout and then grow and finally to reach its fruit-bearing stage? Of course, we honor the rules of horticultural time and give that little seed the time it needs to naturally move through its required stages of development. Which is one of the reasons why Epictetus told us that: "No great thing is created suddenly, any more than a bunch of grapes or a fig. If you tell me that you desire a fig, I answer you that there must be time. Let it first blossom, then bear fruit, then ripen." Today's +1? Remember… Our Heroic optimizing occurs on HORTICULTURAL time, not clock time. Let's sow the seeds of virtue. Let's tend them wisely. And, let's give them time to blossom, bear fruit, and ripen. +1. +1. +1. All day. Every day. Especially… TODAY.

Thorn Bushes and Thistles Won't Do the Trick In our last 1, we talked about The Law of Karma. Also known as The Law of Cause and Effect. Same thing. All the great teachers have talked about it. And the entire field of modern science is, of course, grounded in this causal relationship between things. In short: If THIS then THAT. Today we're going to rewind the clock a couple of thousand years and see what another wise teacher has to say on the subject. Then we'll explore some more related ancient wisdom in our next +1. Then we'll talk about how modern science tells us we should be thinking about it as it relates to setting goals for our optimization. So… Let's rewind the clock to almost exactly 2,000 years ago. We're heading to the ancient land of Israel. Jesus is giving a sermon on a mount. In Matthew 7:16, he tells us: "You will recognize them by their fruits. Are grapes gathered from thornbushes, or figs from thistles?" Of course, in that context, Jesus is talking about how to discern false prophets from true ones, but we'll use the wisdom from his metaphor at the highest level and see if we can apply it to our lives. So… Pop quiz! Are grapes gathered from thornbushes? NO. Are figs gathered from thistles? NO. Will the fruits of a good, noble life grow from the branches of less-than-awesome behaviors? NO. We need to remember The Law of Cause and Effect. If THIS then THAT. If we want to feel more Energized, Productive and Connected, we need to DO THE THINGS that lead to those outcomes. This is, of course, a very simple truth. And… We'd be wise to keep it in mind as we MAKE THE CONNECTION between the things we're doing and the outcomes we're experiencing. When? TODAY. Happy harvesting, Hero!

How to Apply the Law of Cause and Effect As we've discussed, Michael Singer is one of my favorite spiritual teachers. After reading The Untethered Soul and Living Untethered, I decided to follow Joseph Campbell's advice and take a deeper dive into his work. I went to Amazon to see what else he's written. I found a couple of books he wrote nearly 50 years ago. One of those books is called Three Essays on Universal Laws. The book has a chapter-essay on each of his three Laws: The Law of Karma, The Law of Will, and The Law of Love. Today we're going to chat about his (and my) take on The Law of Karma. Singer tells us we can also call this the Law of Cause and Effect. The basic idea is really simple. He tells us: "For example, when we walk up and touch a hot stove the body gets burned, and thus, we learn 'a lesson.' Or if we stay up too long without sleep the body gets sick, and, again, we have been taught 'a lesson.' This holds true for staying out in the rain, eating the wrong kinds of food, staying too long underwater, and so on. By means of the Law of Cause and Effect, which will invariably repeat itself given the same conditions, we learn many 'lessons' concerning the care of the body. For there are certain activities which are in balance with the use of our bodily tool, while others are not." Now… As I was working on that Idea in the Note I was creating, my 1,000-second timer went off. As you know if you've been following along, that's the prompt/trigger/cue for me to get up and, if it's my AM1 Deep Work block (which it was as I typed this), bang out a set of 11 burpees. So, that's what I did. As I hammered out the 11 burpees I thought about WHY I do them. It's simple. I KNOW (with ZERO doubt!) that I feel more Energized when I go to bed early, spend 9-10 hours in bed, meditate, do my burpees, and hit the other 30+ Energy Targets I set up in my Big 3 protocol in the Heroic app. And, I REALLY like feeling REALLY Energized so I can show up as my best, most Heroic Self in service to YOU and to our Mission so... It's easy for me to do the right thing. All day every day. Except, of course, when I don't. (Hah!) Alas, I'm still human and, tragically, I will not be the first perfect human being () and there are plenty of times when I'm lazy and the little demon takes over (pushing my Daimon aside!) and I do things that I know aren't optimal which leads to feeling *less* than Heroically Energized. Then I step back half an inch, let my Daimon view the situation from what Singer beautifully calls "the soul's point of view" (aka the "Objective Observer," aka the "Witness") and… I MAKE THE CONNECTION between doing X and experiencing Y. I shine a spotlight on what needs work, remind myself of what works when I do it and then take a hammer to the construction project that is my life as I strengthen the habits that help me stay plugged in and weaken the habits that don't. THAT's the Law of Cause and Effect in action. In short: If we do THIS, then we experience THAT. That's also one of the THE most important things Alexandra and I are trying to teach our kids. We want them to have the Wisdom to MAKE THE CONNECTION between eating sugar and getting sick; between not exercising or sleeping well and feeling tired and cranky. And, of course, we want them to FEEL the joy of doing the little things that they KNOW help them feel GREAT. Call it whatever you want: The Law of Karma. The Law of Cause and Effect. It's real. We need to MAKE THE CONNECTION between the thoughts and behaviors that help us (and our kids!) create the lives we want and the thoughts and behaviors that do the opposite. Then we need to cultivate our structural, reactive and expansive disciplines as we use our willpower wisely to install the habits that will run on autopilot via empowering algorithms. When? TODAY. Let's go, Hero!

Feed the Good Guys In our last couple +1s, we hung out with a couple of wise Indian masters and their gurus. We talked about what to do if we're afraid of ghosts (approach them!) and how to deal with the bitter process of changing our behaviors (keep chewing!). Today I want to chat about ghosts for another moment. This time we'll go a little further east and visit Vietnam where the great Buddhist monk Thich Nhat Hanh was born and raised. When I searched my Mac for "ghosts" to find the Yogananda wisdom I was looking for, I saw that Thich Nhat Hanh ALSO talked about ghosts in his great book No Mud, No Lotus. Here's the passage. He tells us: "The Buddha said that nothing can survive without food. This is true, not just for the physical existence of living beings, but also for states of mind. Love needs to be nurtured and fed to survive; and our suffering also survives because we enable and feed it. We ruminate on suffering, regret, and sorrow. We chew on them, swallow them, bring them back up, and eat them again and again. If we're feeding our suffering while we're walking, working, eating, or talking, we are making ourselves victims of the ghosts of the past, of the future, or our worries in the present. We're not living our lives." Know this: Nothing (including ghosts!) survives without food. So… Want the ghosts to go away? Then… QUIT FEEDING THEM. Eckhart Tolle echoes this wisdom in The Power of Now. He tells us: "Once you realize that a certain kind of food makes you sick, would you carry on eating that food and keep asserting that it is okay to be sick?" In The Magic of Thinking Big, David Schwartz uses another metaphor to bring the point home. He tells us: "Deposit only positive thoughts in your memory bank. Let's face it squarely: everyone encounters plenty of unpleasant, embarrassing, and discouraging situations. But unsuccessful and successful people deal with these situations in directly opposite ways. Unsuccessful people take them to heart, so to speak. They dwell on the unpleasant situations, thereby giving them a good start in their memory. At night the unpleasant situation is the last thing they think about... Confident, successful people, on the other hand, 'don't give it another thought.' Successful people specialize in putting positive thoughts into their memory bank." Let's starve the bad stuff and feed the good stuff. TODAY. + + + btw: We talked about a similar idea in this +1 on Starving Fear of Its Favorite Food.

Wisdom From Another Indian Sage and His Grandmother In our last +1, we talked about Yogananda and his guru's wisdom on what to do with ghosts/aka how to live fearlessly. As you may recall, the trick is to APPROACH our challenges rather than try to avoid them. The story is so good, we'll quickly review it. Yogananda's guru tells him: "My mother once tried to frighten me with an appalling story of a ghost in a dark chamber. I went there immediately, and expressed my disappointment at having missed the ghost. Mother never told me another horror tale." Hah. Genius. The moral of the story? "Look fear in the face and it will cease to trouble you." As I read that moral from an Indian yogi, I thought of another one of my favorite Indian sages, Eknath Easwaran. In his great book, Your Life Is Your Message, he tells us about a lesson he learned from his Indian guru—who happened to be his grandmother. The short story? Young Eknath was complaining about how hard it was to meditate and to change his habits. He tells us: "I complained about it to my spiritual teacher, my grandmother. She was a very plainspoken teacher, with none of the euphemisms of the intellectual, so she simply led me to a nearby amla tree. The amla is a beautiful tree, a little like the mimosa, with a small fruit. She picked a fruit and said, 'Here, take a bite.' I started chewing. It was pretty awful. I said, 'I've got to spit it out, Granny. It's sour, bitter, unpleasant.' She just said, 'Bear with me. Keep chewing for a while.' So I went on chewing, and to my surprise the amla fruit began to get sweeter and sweeter. Similarly, meditation and the allied disciplines require sustained enthusiasm every day—even when it seems icky. Especially when it seems icky! If you keep at it, you will find those same disciplines becoming sweeter and sweeter. When meditation time comes around you will find yourself hungering for the inner peace and calm it brings. The time will even come when you want a double helping." Approaching our fears? Rewiring our brains as we create new, virtuous habits that help us flourish while eliminating the old, vicious ones that don't? Of course… The process isn't always pleasant. It's often painful. It tastes "icky." Until… We have the Wisdom to see that approaching our fears and embracing the inevitable challenges of the journey and doing the hard work to win the ultimate game that brings us the sweet reward of tapping into our infinite potential. Let's do that. TODAY.

Here's What to Do… Not too long ago, we talked about how I read a book. I made the point that the most important part of how I read a book is how I decide what book I will read. I also talked about the fact that, as I followed Joseph Campbell's wisdom to immerse myself in the wisdom of an author who "grabs me" by reading everything that author has written AND everything by the authors who inspired them, I found myself going deep into Michael Singer's wisdom AND deep into the wisdom of one of his biggest influences, Yogananda. In fact, I read five of Yogananda's little books/booklets in very short order. They are PACKED with wisdom. I was blown away by Yogananda's PRACTICAL spirituality and I could see why Steve Jobs was such a big fan that he reread his Autobiography of a Yogi once a year and why he gifted that book to his friends as THE last thing they got on their way out of his memorial service. (Think about the significance of that for a moment.) So… We'll be talking more about Yogananda in the future as we bring his wisdom from the East to our modern lives in… I was going to say "the West" then I realized we have Heroic members from basically EVERY country in the world so we'll make it …. wherever we are in the world! Now… Here's a fun idea from a little booklet called Living Fearlessly. Yogananda shares a story of him asking his guru to tell him some stories from his childhood. Here's the exchange between a Master and his fiercely ambitious student. "'Guruji, I would like to hear some stories of your childhood.' 'I will tell you a few—each one with a moral!' Sri Yukteswar's eyes twinkled with his warning. 'My mother once tried to frighten me with an appalling story of a ghost in a dark chamber. I went there immediately, and expressed my disappointment at having missed the ghost. Mother never told me another horror tale. 'Moral: Look fear in the face and it will cease to trouble you.'" Those are the very first words of that little book. Want to live fearlessly? Be like Yogananda's guru and look fear in the face. Then, it will cease to trouble us. Yogananda left India and came to the United States as a 27-year-old yogi guru in 1920. His mission was to integrate the wisdom of the East with the West. To help bridge the gap in cultures, he talked about Jesus as the perfect embodiment of spiritual truth. And, one of the American philosophers he references the most is Ralph Waldo Emerson. Emerson echoes this wisdom about what to do with our fear. As we discuss in our Notes on The Selected Writings of Ralph Waldo Emerson and Self-Reliance, Emerson liked to say that "God will not have his work made manifest by cowards." His advice on how to conquer fear was straight-forward: "Always, always, always, always, always do what you are afraid to do." What happens when we go straight toward the ghosts in the dark chambers? Well, Emerson tells us: "Do the thing you fear and the death of fear is certain." Modern science, as we often discuss, agrees. We must APPROACH rather than AVOID our fears. As we discuss in The Upside of Stress and The Telomere Effect, when we are willing to act in the presence of fear and see that the stressors in our lives are not THREATS to our well-being but an opportunity to practice our philosophy and forge antifragile confidence, we change our underlying physiology from a "threat response" to a "challenge response." Do that often enough, and the ghosts will stop being quite so terrifying. Let's do that. TODAY.

The Most Frequently Asked Question in Heroic Coach In our last +1, we talked about some Ryan Holiday wisdom from his new book Discipline Is Destiny. As you may recall, we brought Cato the Elder, Ben Franklin and Marcus Aurelius to the party to talk about the importance of focusing on all the ways WE can get better rather than worrying about all the ways other people need to improve. Cato told us: "I am prepared to forgive everybody's mistakes, except my own." Ben Franklin told us: "Search others for their virtues, thyself for thy vices." Marcus Aurelius told us to be: "Tolerant with others, strict for yourself." We could add Jesus' wisdom to the mix. He told us to quit worrying about the speck of dust in your brother's eye and to focus on the BEAM in yours! Same thing. This is a really important Idea. And… It's funny because as I created that last +1, I thought of what is probably THE most frequently asked question from people going through our Heroic Mastery Series/Coach certification program. It goes something like this… "I'm really into this stuff and I can already feel my life changing as I start to move from Theory to Practice to Mastery. It's amazing!!" Then they continue with… "But…" Then I often know what's coming… "The problem is that my [wife/husband/kids/extended family/colleagues/insert someone other than them!] REALLY needs to work on this stuff and…" I laughed as I typed that. And I usually laugh when I start my reply to our Hero-in-training. I typically talk about prescribing medicine for your neighbor, unilaterality and "How am I that?" as I encourage them to avoid proselytizing and simply focus on DOING THE WORK—letting our example be the primary lesson rather than the lectures we're all tempted to give when we're on fire with our own self-development. Then I tell them about the fact that MY OWN WIFE doesn't want me to coach her. (HAH!) (Trust me, Alexandra doesn't want me to coach her unless she explicitly asks me for the support. After fifteen years, I'm almost getting that fact! ) Now I've got another frame to use. Let's be prepared to forgive everybody's mistakes, except our own. Let's search others for their virtues and ourselves for our vices. Let's be tolerant with others and strict with ourselves. And, let's notice EVERY TIME we're tempted to do the opposite. Then use that prompt/trigger/cue as an opportunity to cultivate our reactive discipline—stepping in between the stimulus and our old, habitual response as we choose a better response and practice our philosophy. Not someday. TODAY!!! Trust me. Your loved ones will thank you. And, paradoxically at first glance but obvious at the second or third glance: This is the fastest way to actually convince your loved ones that you're on to something and that you have wisdom worth paying attention to. Day 1. All in. LET'S GO!

Strict with Yourself I've said it before and I'll say it again. Ryan Holiday is one of my favorite writers. We've featured a bunch of his books including The Obstacle Is the Way, The Daily Stoic, Ego Is the Enemy, and Stillness Is the Key. He's currently working on "The Stoic Virtue Series" in which he's creating a new book for each of the cardinal virtues of Stoicism: Courage, Temperance, Justice, and Wisdom. We briefly chatted about the first book in the series: Courage Is Calling. Today we're going to chat about an Idea from the second book in the series: Discipline Is Destiny. We're going to talk about an Idea that didn't make it into the Note. It's from a chapter called "Tolerant with Others. Strict with Yourself." Ryan tells us: "'I am prepared to forgive everybody's mistakes,' Cato the Elder said, 'except my own.' Ben Franklin, many generations later, would put forth an even better rule: 'Search others for their virtues, thyself for thy vices.' Or as Marcus Aurelius put it, Tolerant with others, strict for yourself." That's Today's +1. Let's be tolerant with others—looking for their VIRTUES and forgiving their mistakes. Let's be strict with ourselves—looking for our vices and getting to work on them. We have more than enough work to do on ourselves. Let's do it. TODAY.

At Least I Hope You Are, Hero! In our last +1, we talked about Abigail Adams and her letter to her son, John Quincy Adams. As you may recall, she admonished the 12-year-old who would become the sixth U.S. President to LIVE WITH VIRTUE. And, as we discussed, she wisely declared: "These are the times in which a genius would wish to live. It is not in the still calm of life, or the repose of a pacific station, that great characters are formed. The habits of a vigorous mind are formed in contending with difficulties. Great necessities call out great virtues. When a mind is raised, and animated by scenes that engage the heart, then those qualities which would otherwise lay dormant, wake into life and form the character of the hero and the statesman." As part of that +1, I mentioned the fact that I think she and her family would have been part of our Heroic movement—encouraging their kids to cultivate their virtue while doing the same on our Heroic app. I also mentioned the fact that I think Benjamin Franklin would have either created something similar to our Heroic app to track HIS virtuous targets or joined the cause to help us win our current war between vice and virtue. Then… I typed "Benjamin Franklin" into my Mac's search thingy to see if I could find a Big Idea from a PhilosophersNote on him and his commitment to virtue. And… I hit the jackpot. Not only did I find a Big Idea featuring Benjamin Franklin and his idiosyncratic awesomeness, I ALSO found a reference to John Adams in the SAME Big Idea. Fantastic! The references were from Alan Cohen's Spirit Means Business. Franklin and Adams showed up in an Idea about helping us embrace our inner weirdos. Alan Cohen tells us: "Being a misfit is not a defect. It may be your key to success. When I hear that a person is well adjusted, I ask, 'Well adjusted to what?' Learning how to find your way around a mental institution does not make you sane. Real sanity rests in authenticity. ... Maybe you're not so weird after all. Maybe your weirdness is your greatest asset. Maybe what you thought was wrong with you is what's right with you. Just because you are out of the mainstream doesn't disqualify you from vast achievement. You are in your own stream. World change agents do not apologize for their eccentricities or try to hide them. Idiosyncrasies come with the package. So just get on with your creations and make your contribution regardless of any oddness your personality has picked up along the way. Don't wait until you are normal before you claim greatness. Normality and genius are rare bedfellows. As Walt Whitman proudly proclaimed, 'Not a particle or an inch of me is vile . . . I celebrate myself.'" That's from a chapter in which we learn about some of history's most awesome weirdos. Get this: Did you know that Benjamin Franklin started each day with an "air bath," standing naked outside for 30 minutes? Yep. And, that fellow American hero John Quincy Adams swam nude in the Potomac river at 5 A.M. every morning, even in freezing weather. (Cold plunge for the win! Wim Hof would approve!) Then we have Nikola Tesla and Steve Jobs with their whole array of idiosyncratic behaviors (and genius inventions). Oh! And, let's not forget about Albert Einstein. Did you know that he didn't even speak until he was three and, as an adult, would stop his car, pluck a grasshopper and EAT IT. Yep. That's normal. Then we have YOU. How's YOUR weirdness? Alan tells us: The Myth: Being a misfit is a defect you must correct. The Reality: Your nonconformity is your pathway to fulfillment. And... So much of that passage is so eminently quotable. There's this: "Learning to find your way around a mental institution does not make you sane." (Hah!) Plus, this is worth a quick repeat: "Normality and genius are rare bedfellows." Then we have the whole "Well adjusted to WHAT?" conversation which—as you might be able to guess by this stage—reminds me of Krishnamurti's wisdom that being well-adjusted to a PROFOUNDLY SICK society is no measure of health. In a world where "normal" is so astonishingly sub-optimal (from a mental, physical and emotional health standpoint), why, my dear friend, should we aspire for "normalcy?" Much better to lean into our weirdness and entertain the possibility that, perhaps, "your weirdness is your greatest asset." Here's to echoing Whitman's proclamation as we celebrate every particle and inch of ourselves. Not someday. TODAY. btw: Whitman also told us that "In the faces of men and women, I see God." You know what I see and what we encourage our Coaches to see in the faces of men and women? HEROES. Yes: I'm looking at YOU, Hero!!!

Abigail Adams and Heroic Mothers Unite Abigail Adams was one of the Heroic Founding Mothers of the United States of America. I'm convinced that she and Benjamin Franklin and their families would be part of our Heroic movement if they were alive today. Why? Because they were intensely passionate about cultivating virtue in their lives and in the lives of their children. And… I'm pretty sure () they would have preferred to have their kids on the soon-to-be-launched social features for our Heroic training platform cultivating virtue together rather than on Tik Tok watching another absurd 20-second video. What data supports that hypothesis? Glad you asked… That's the subject of Today's +1. Have you ever seen this quote from Abigail? "These are the times in which a genius would wish to live. It is not in the still calm of life, or the repose of a pacific station, that great characters are formed. The habits of a vigorous mind are formed in contending with difficulties. Great necessities call out great virtues. When a mind is raised, and animated by scenes that engage the heart, then those qualities which would otherwise lay dormant, wake into life and form the character of the hero and the statesman." After reading a version of that in Warren Bennis' great book On Becoming a Leader, I looked it up to find its source. It's from a letter she wrote to her son John Quincy Adams in January 1780–almost 243 (!) years ago. He was on a trip to France with his father to elicit support for our Revolutionary War. (Thanks, France!! ) I looked up how old John Quincy Adams was in 1780. He was 12. Check out the letter. It's worth reading. I printed it out and marked it all up because it was so good. (See my notes below.) As you'll see if you spend a few minutes reading her brilliant letter, Abigail starts out the letter by basically telling her son that she made him go to France with his dad and brother even though he was whining about it. Seriously. It's so good to see this great woman (a true Founding Mother of America) talking to a future president like, well, he was acting like a 12-year-old. Then we get to the quote that made me find the letter. But get this… Bennis actually MISQUOTED Abigail. He said that she said: "These are hard times in which a genius should wish to live. . . . Great necessities call forth great leaders." But that's not *actually* what she said. She didn't say great necessities call forth great LEADERS. She said: "Great necessities call forth great VIRTUES." Which, for the record, MAKES THEM GREAT LEADERS. Note: Both John AND his dad would become future U.S. Presidents. Virtue for the win! Now… Of course, that struck me (goosebumps) because our ENTIRE app is architected to help us operationalize the fact that ancient wisdom and modern science agree that the ultimate purpose of life is to express the best version of yourself (in service to something bigger than yourself!) by living with virtue. And, of course, we believe the historically significant challenges we are facing DEMAND that each of us step up and show up as the best, most Heroic versions of ourselves. Which is why I was even more struck by the rest of her letter. When I read THIS passage, I could literally SEE Abigail and her husband John (who, in 1780, was the Ambassador to France in what was the fifth of an eight-year Revolutionary War!) and their kids using Heroic to commit to and then hit virtuous targets together all day every day (especially when they were so far away from each other!): "I cannot fulfill the whole of my duty towards you, if I close this Letter, without reminding you of a failing which calls for a strict attention and watchfull care to correct. You must do it for yourself. You must curb that impetuosity of temper, for which I have frequently chid you, but which properly directed may be productive of great good. I know you are capable of these exertions, with pleasure I observed my advice was not lost upon you. If you indulge yourself in the practise of any foible or vice in youth, it will gain strength with your years and become your conquerer. The strict and inviolable regard you have ever paid to truth, gives me pleasing hopes that you will not swerve from her dictates, but add justice, fortitude, and every Manly Virtue which can adorn a good citizen, do Honour to your Country, and render your parents supremely happy, particularly your ever affectionate Mother," Then I smiled when I realized that another beloved Founding Father, Benjamin Franklin, would have probably created something similar to our app to track HIS virtues (with his friends and family!) if he was alive today. Know this… These are times in which Heroes would wish to live. As we set out to make 2023 truly Heroic, may we remember that it is not in the still calm of life, or the repose of a pacific station that great characters are formed. Remember: "Great necessities call out great virtues. When a mind is raised, and animated by scenes that engulf the H

Which Will It Be, Hero? As we've discussed, Brian Cain is an inspiring human being. He works with some of the greatest athletes in the world and has helped them go to the next (NEXT!) level. We've talked about a bunch of Big Ideas from his two little fables: The 10 Pillars of Mental Performance Mastery and One Percent Better. Today we're going to revisit One Percent Better for ONE more wisdom gem. But… First… Pop quiz!!! Question: What's 1% of a day? Do you recall? (And do you recall that trying to recall something is one of the most powerful ways to dominate Learning 101? Yep.) Answer: 1% of the day is 14 minutes and 24 seconds. Note: I've changed the countdown on my Timex watch from 16 minutes and 40 seconds (which is 1,000 seconds) to 14 minutes and 24 seconds (1% of the day!!) so I can measure my meditation and deep work time blocks and, well, a bunch of stuff in 1% increments. Super fun. We'll come back to that more as we have fun seeing if we can make at least 51% (!!!) of our days Heroically intentional. For now… Here's the wisdom gem I want to focus on… Brian tells us: "If you don't have a plan, how are you getting better? The problem is when you stop getting better, you start getting bitter, and nobody likes being around people who are bitter all the time." That's Today's +1. Are YOU getting better or are you getting bitter? It's a simple question with far-reaching impact. Which will it be, Hero? Here's to continuously refining our plans to GET BETTER lest we go the wrong direction and get bitter. +1. +1. +1. ALL DAY. EVERY DAY. ESPECIALLY TODAY.

Of Self-Mastery: Reactive + Structural + Expansive I've been thinking a lot about the three forms of discipline that make up Self-Mastery. Here they are: Structural Discipline. Reactive Discipline. Expansive Discipline. We talk about them in Objective V of Basic Training and I'll be writing about them in the Heroic book we'll be launching in early 2024. Now… As I sat down to create this +1, I thought this would be the first time I've written about the three disciplines. Then, as I was going through the archives, I found that, in fact, we ALREADY chatted about the three disciplines. We chatted about them in +1 #669 to be precise—over two and a half years ago. Perfect. Let's dust that wisdom off and shine the spotlight of our attention on them again. Why? Because they're SUPER important. First… A little more context. As we've discussed many times, Phil Stutz is all about helping us cultivate what he calls "emotional stamina." How? By getting to a place where, the WORSE we feel, the MORE committed we are to our protocol. That's become the foundation of what I now call "Antifragile Confidence." KNOW THIS: Getting this ONE idea may, in fact, be THE most life-changing thing we can do together. What if… When we feel like this little poop emoji (!!) (!), rather than spiral out and (let's be honest folks! ), do all the stupid things we tend to do when we're tired and overwhelmed and all that, we could get ourselves to be even MORE INTENSELY focused on doing what we know is best for us?! What would happen? Simple. Easier said than done but… If you can actually get yourself to do that even 10 or 20 or 30% of the time and then spiral up from there… Then… You'd change your life. Fundamentally and permanently. Now… That's the essence of the first of three disciplines: Structural Discipline. It's also why we spent so much time and money working with one of the best product development companies in the world to create the core experience of our Heroic app: the Big 3 Target Practice protocol. Who are you at your absolute best? What virtues do you embody? What do you actually DO on a daily basis? When we have structural discipline, we DOMINATE that protocol. We recommit to being our best selves in the morning. Then we hit virtuous targets all day. Every day. Soul Force score at 101. LET'S GO. I repeat: GOOD LUCK having a series of really bad days when you do that. Your highs will be higher AND your lows will be higher and you will have earned the trust in yourself to KNOW that you can handle WHATEVER life throws at you. That's how you forge antifragile confidence by executing your protocol via Structural Discipline. The second discipline is "Reactive Discipline." As I said in the old +1, Reactive Discipline is just what it sounds like. Something triggers you. Can you step in between the stimulus and your normal sub-optimal response with the DISCIPLINE to CHOOSE a better response? Fantastic. That's Reactive Discipline. Then we have Expansive Discipline. This is both the most important and the hardest of the three. EVERY SINGLE MOMENT we have a choice. Will we step forward into growth or back into safety? If we want to live our most heroically awesome lives and have a shot at experiencing all that we're capable of being, when we feel even a little niggle of fear, we must (more and more!) consistently choose to EXPAND. EXPAND. EXPAND. We need to make that expansion a discipline. How? "Bring in on!!" is a FANTASTIC tool to practice. That's Today's +1. The Three Disciplines of Self-Mastery. Structural Discipline. Reactive Discipline. Expansive Discipline. How are YOU doing with each? What's awesome? What needs work? What ONE thing can you do a little differently Today? Here's to your disciplines. All three of them! Day 1. All in. LET'S GO!

Personal Humility + Indomitable Will Jim Collins is my all-time favorite business thinker. He's written a bunch of great books including Good to Great, Built to Last, and Great by Choice. But… My all-time favorite business book is Beyond Entrepreneurship 2.0: Turning Your Business into an Enduring Great Company. (Thanks again for the rec on that, Gibson. ) I still need to do a Note on all those books and create a series of Notes for all the business books I've read but have yet to distill. For now… I want to talk about one of Jim Collins' Big Ideas on what he calls "Level 5 leadership." Here's how he puts it: "Our research showed that having charismatic leadership doesn't explain why some companies become great and others don't. In fact, some of the most disastrous comparison cases had very strong, charismatic leadership in the very era that the companies fell or failed. Rather, our research found that the critical ingredient is Level 5 leadership. The essence of Level 5 leadership is a paradoxical combination of personal humility and indomitable will. The humility expressed at Level 5 isn't a false humbleness; it's a subjugation of personal ego in service to a cause beyond oneself. This humility combined with the fierce resolve to do whatever it takes (no matter how difficult) to best serve that cause. Level 5 leaders are incredibly ambitious, but they channel their ambition into building a great team or organization and accomplishing a shared mission that's ultimately not about them." First: "Personal humility." We subjugate our personal egos in service to something bigger than ourselves. Second: "Indomitable will." As in… INDOMITABLE will. (Wow.) We have a fierce resolve to do WHATEVER it takes (no matter how difficult!) to best serve the cause. (Goosebumps.) Combine personal humility and indomitable will and we have what Collins calls "Level 5 leadership." Only… You know what I thought of when I read that passage? I thought… If, as Joseph Campbell says: "A hero is someone who has dedicated his or her life to something bigger than oneself"… Then… I say… Jim Collins just described HEROIC Leadership. And… That's Today's +1. Let's fiercely resolve to stepping up and into our Heroic Leadership potential—combining personal humility with INDOMITABLE (!) will to do whatever it takes for however long it takes to fulfill our Missions. And… Let's do that… TODAY. Day 1. All in. LET'S GO. P.S. Check out this +1 on (Heroically!) Fierce Ambition for another take on the subject, inspired by Doris Kearns Goodwin and her brilliant book Leadership in Turbulent Times.

I Read Archeologically (Like Twyla Tharp) A couple +1s ago, I promised to tell you more about how I read a book. Here's the very short answer… I read like it's my job to find Big Ideas that can help me activate my Soul Force so I can help YOU activate YOUR Soul Force. For one simple reason. It is. Now… Let's go to one of my favorite books for a passage that best captures how I read. In The Creative Habit, Twyla Tharp tells us: "When I'm reading archeologically, I'm not reading for pleasure. I read the way I scratch for an idea, digging down deep so I can get something out of it and use it in my work. I read transactionally: How can I use this? It's not enough for me to read a book. I have to 'own' it. I scribble in the margins. I circle sentences I like and connect them with arrows to other useful sentences. I draw stars and exclamation points on every good page, to the point where the book is almost unreadable. By writing all over the pages, I transform the author's work into my book—and mine alone." Yep. That's exactly how to do it. Carrying on… Here are some other things you might find interesting in terms of how I read a book and how I encourage you to consider approaching it. First, very importantly: I DO NOT speed read. I read reasonably quickly—40-50 or so pages an hour depending on the font size and complexity of the subject and all that. But… Again… I DO NOT "speed read." Nor do I try to see how fast I can get through the book per se. I treat reading a book like it's my job to mine its depths for the Big Ideas that can change YOUR life as I strive to give you More Wisdom in Less Time via the PhilosophersNotes and these +1s because, again, it is. I also, even more importantly and less obviously, read a book like I'm lucky enough to sit down and have a GREAT conversation with a BRILLIANT thinker who spent years (if not decades!) reflecting on the subject of their book and then spent another big chunk of time distilling that wisdom into a book they could share with us. Why in the world would I rush through THAT? Nope. I sit up straight. Pen in hand as I GET TO WORK searching for the Ideas that could change our lives. I'll also say that, many years ago, I was interviewing Tony Schwartz about his great book The Power of Full Engagement. He told me that, at the time, he found his brain so full with digital inputs that he had a hard time sitting down and reading more than a page of a book. And, it was at that moment that he knew he needed to significantly reduce his consumption of digital inputs. Which is a REALLY important point. If you want to be able to FOCUS your mind on a book (or ANYTHING that is important) for longer than 20 seconds, you need to, in my opinion, start by Conquering Your Digital Addiction and practicing your Digital Minimalism. A good night of sleep and meditation practice helps as well. And… That's a little more on how I read a book and that's Today's +1. Let's bring Twyla Tharp back so she can send us on our way. She tells us: "If I stopped reading, I'd stop thinking. It's that simple." Yep. Books. They do a Hero good. Here's to soaking our minds in the wisdom of great thinkers. And… Here's to taking that wisdom and going from Theory to Practice to Mastery Together… TODAY. + + +

Do a Gritty, Flourishing Hero Good! In our last +1, we talked about how I read a book. More specifically, we focused on how I choose the books I read—which, I believe, is ALWAYS the most important first step in how to read a book. In short, I said that I follow Joseph Campbell's wisdom to "read the right books by the right people." Campbell tells us: "When you find an author who really grabs you, read everything he has done. Don't say, 'Oh, I want to know what So-and-so did'—and don't bother at all with the best-seller list. Just read what this one author has to give you. And then you can go read what he had read. And the world opens up in a way that is consistent with a certain point of view. But when you go from one author to another, you may be able to tell us the date when each wrote such and such a poem—but he hasn't said anything to you." Scientists would agree with this approach of trusting yourself and doing what really grabs you—with books and with other things in life. In fact, Tal Ben-Shahar connects the academic research on what's called "self-concordant goals" to Joseph Campbell to make the point. Here's how Tal puts it in his great book Happier: "As research on self-concordant goals illustrates, Campbell's belief is much more than a superstition. When we follow our bliss, we not only enjoy the journey, we are also more successful." In the book, Tal walks us through the importance of goals in general and the importance of what psychologists call "self-concordant" goals in particular. "Self-concordant goals" are "the goals we pursue out of deep personal conviction and/or a strong interest." As it turns out, Angela Duckworth echoes this wisdom in HER great book, Grit. We talk about the four practices to build grit in this +1 on The Science of Grit. Here they are: Interest + Practice + Purpose + Hope. The first, MOST IMPORTANT aspect of Grit? Interest. If we want to cultivate the sustainable passion required to cultivate grit (whether that's for important, long-term goals or simply getting through a book!), we need to be intrinsically drawn to what we do. It needs to be, as we just discussed, SELF-CONCORDANT. All of which leads us to Today's +1. How are your goals? Are they clear? Are they self-concordant? Do they fire you up? Let's not read books or do other such things because we think we "should." As Tony Robbins would say: Let's not "should on ourselves." And, As Rory Vaden puts it, let's not be "should-heads." Let's do the things that grab us. With gritty joy. TODAY.

And… How I Pick the Books I Read I'm often asked how I read a book AND how I pick the books I read. In fact, I was asked this question in one of our recent Heroic Coach Soul Force Forge sessions in which I have 1-on-1 coaching sessions with our Coaches in a group environment. (These sessions are among the highlights of my month!) Today I'd like to chat about that for a moment or three. So… In a recent Zoom, I had an opportunity to connect with Franco—an incredibly inspiring 19-year-old Argentinian Heroic optimizer who is going through our Coach certification program. Franco told me that he was getting an ARETÉ tattoo for his 20th birthday (!!) and then asked me how I read a book. I kinda went off. Here's the video clip of our time together. And, here's the short story… The most important part of how to read a book, from my perspective, is to make sure you're reading THE RIGHT BOOK. If you're reading a book because you think you "have to" or because everyone else is reading it but… You're not THAT into it, then… Well… Good luck with that. It's going to be a bit of a slog and you may find your self x pages into another book but never finishing it. Of course, sometimes we need to read a book for school or for our jobs or whatever—in which case, we'd be wise to remove all ambivalence and GO ALL IN and act like that book you need to read is the most exciting book you could ever possibly read. (Seriously.) Assuming we're talking about a situation in which our reading list is not assigned to us, the first thing I do is follow Joseph Campbell's wisdom. In The Power of Myth, he tells us: "Sit in a room and read—and read and read. And read the right books by the right people. Your mind is brought onto that level, and you have a nice, mild, slow-burning rapture all the time. This realization of life can be a constant realization in your living. When you find an author who really grabs you, read everything he has done. Don't say, 'Oh, I want to know what So-and-so did'—and don't bother at all with the best-seller list. Just read what this one author has to give you. And then you can go read what he had read. And the world opens up in a way that is consistent with a certain point of view. But when you go from one author to another, you may be able to tell us the date when each wrote such and such a poem—but he hasn't said anything to you." Yep. That's the way to do it. And, that's what I've done for the better part of the last 15-20 years now. In my 20s and early 30s, I started with Dan Millman. And Paulo Coelho. And Wayne Dyer. I've read nearly everything those guys have written. (Check out the Notes by clicking on the link for each author.) More recently, I've read almost everything written by Steven Pressfield, Ryan Holiday, and Cal Newport. Then there's my old coach Steve Chandler and my beloved Yoda Phil Stutz. Then there's Joseph Campbell himself. And one of my all-time favorite teachers, Eknath Easwaran—who I consider to be, in many ways, the Indian version of Campbell. In fact, I've created the MOST Notes on Easwaran and his great books. Nine of them so far. His translations of the Gita and Dhammapada in particular are ! Most recently, I followed this thread with Michael Singer. Not too long ago, I read his latest book called Living Untethered. It's INCREDIBLY good. We previously featured The Untethered Soul, which I really liked, but after reading his latest book, Singer is now one of my new favorite teachers. So… After finishing that book, I immediately got three other books he's written—including a couple he wrote nearly 50 years ago. In one of THOSE books he thanked Yogananda for being the deepest influence of his life. So what did I do? I immediately got HIS classic An Autobiography of a Yogi. Then I learned that Steve Jobs gave An Autobiography of a Yogi to everyone who attended his memorial service as THE final gift on their way out. (Goosebumps) Then I went back to Amazon and bought a half dozen more of Yogananda's books (/booklets) all of which are !! Notes on all those coming soon. All that to say… That's one powerful way I pick the books I'm going to read—which is, again, in my mind, one of the most important things to consider in terms of how to read a book. In our next +1, I'll tell you more about how I actually read the book once I've decided to read it. For now… Happy reading. Here's to that nice, mild, slow-burning rapture we get connecting with wisdom from a brilliant soul. Day 1. All in. Let's go!

The Place to Live to Dominate the Day In our last +1, Dale Carnegie joined us to complement some Brian Cain wisdom about the importance of focusing on THIS moment (RIGHT NOW!) to crowd out any potential stress about the past or the future that might be eliciting some feelings of depression or anxiety. As you may recall, and, don't worry! I promise that I will continue to unapologetically repeat all the important themes we discuss to make sure we're practicing one of the key tenets of Learning 101 known as "spaced repetition" … Here's how Cainer put it: "Remember, depression is obsession with the past, anxiety is obsession about the future, and optimal performance is obsession about the present." And… Here's how Carnegie put it: "George Bernard Shaw was right. He summed it all up when he said: 'The secret of being miserable is to have the leisure to bother about whether you are happy or not.' So don't bother to think about it! Spit on your hands and get busy. Your blood will start circulating; your mind will start ticking—and pretty soon this whole positive upsurge of life in your body will drive worry from your mind. Get busy. Keep busy. It's the cheapest kind of medicine there is on this earth—and one of the best." Now… I ended that +1 with one of my go-to lines, encouraging you to consider putting this wisdom into practice "All day, every day. Especially… TODAY!" Which makes me think of ANOTHER Big Idea from Carnegie's How to Stop Worrying and Start Living. He tells: "So let's be content to live the only time we can possibly live: from now until bedtime. 'Anyone can carry his burden, however hard, from now until nightfall,' wrote Robert Louis Stevenson. 'Anyone can do his work, however hard, for one day. Anyone can live sweetly, patiently, lovingly, purely, till the sun goes down. And this is all that life really means.'" And… Carnegie encourages us to consider living in what he calls "Day-tight compartments." He tells us: "Shut the iron doors on the past and the future. Live in Day-tight compartments." Then… He tells us to ask ourselves THESE questions: "Do I tend to put off living in the present in order to worry about the future, or to yearn for some 'magical rose garden over the horizon'? Do I sometimes embitter the present by regretting things that happened in the past—that are over and done with? Do I get up in the morning determined to 'Seize the day'—to get the utmost out of these twenty-four hours? Can I get more out of life by 'living in day-tight compartments'? When shall I start to do this? Next week? ... Tomorrow? ... Today?" Those are some GREAT questions. And… Reflecting on those is the focus of Today's +1. Let's spend a moment doing so now… "Do you tend to put off living in the present in order to worry about the future, or to yearn for some 'magical rose garden over the horizon'? Do you sometimes embitter the present by regretting things that happened in the past—that are over and done with? Do you get up in the morning determined to 'Seize the day'—to get the utmost out of these twenty-four hours? Can you get more out of life by 'living in day-tight compartments'? When shall you start to do this? Next week? ... Tomorrow? ... Today?" Your answers? btw… Hint: The answer to #5 is… You should start to do this… TODAY! Yep. Today's the day to move from Theory to Practice to Mastery, Hero. But only always. Day 1. All in. Here's to living in day-tight compartments. LET'S GO!

And Its Antidote (Found in Spit!) In our last +1, we spent a little more time with Brian Cain and his wisdom on the fact that "depression is obsession with the past, anxiety is obsession about the future, and optimal performance is obsession about the present." All of which begged the question: What are YOU obsessed about these days? And… All of that led to my admonition to activate our Soul Force by getting our Energy to Heroic levels and Focusing it on What's Important NOW all day every day. Today I want to revisit the topic and bring another peak performance guru to the party to share HIS wisdom on the subject. We'll go old school and invite Dale Carnegie to join us. As you almost certainly know, Carnegie wrote one of the all-time best-selling personal development books How to Win Friends and Influence People. He wrote that book in 1936. It's sold over 30 million copies. (Check out the Notes for more.) What you may not know is that he wrote another great book called How to Stop Worrying and Start Living. That book was written in 1948. 6 million copies of that book have been sold as well. (Check out the Notes for more.) In How to Stop Worrying and Start Living, Carnegie echoes Cainer's wisdom about focusing on the PRESENT to deal with any potential depression and anxiety. He tells us: "George Bernard Shaw was right. He summed it all up when he said: 'The secret of being miserable is to have the leisure to bother about whether you are happy or not.' So don't bother to think about it! Spit on your hands and get busy. Your blood will start circulating; your mind will start ticking—and pretty soon this whole positive upsurge of life in your body will drive worry from your mind. Get busy. Keep busy. It's the cheapest kind of medicine there is on this earth—and one of the best." There ya go. Feeling stressed? Perfect. That's part of a good, noble life. The moment you quit thinking you should be exonerated from the pain of uncertainty and the pain of hard work will be one of the most powerful, antifragile confidence-building moments of your life! Now… Spit on your hands and get busy doing your best at whatever is in front of you. RIGHT. NOW. Gremlins come back to the party a minute or three later? Perfect. Repeat. Get back to work. Focusing your Energy on What's Important Now. Not once in a while and not only when you feel like it. All day, every day. Especially when? TODAY.

Past? Future? Present? = Depression, Anxiety, Optimal Performance Not too long ago, we spent some time with my friend Brian Cain—who happens to be, in my opinion, at least tied for first as THE world's best mental toughness coach. One particular line from his 10 Pillars of Mental Performance Mastery has been popping up in my brain and I want to make sure we take a moment to chat about it. Here it is. Brian tells us (via Coach Kenny in his fable): "Remember, depression is obsession with the past, anxiety is obsession about the future, and optimal performance is obsession about the present." Let's think about that for a moment… Depression is obsession about the PAST. Anxiety is obsession about the FUTURE. Optimal performance? That requires an obsession with the PRESENT. Of course, that's a deliberately hyperbolic oversimplification of depression and anxiety. And… It's a powerful perspective. All of which begs the question: What are YOU obsessed about these days? I repeat: "Remember, depression is obsession with the past, anxiety is obsession about the future, and optimal performance is obsession about the present." Here's to activating our Soul Force by getting our Energy to Heroic levels and Focusing it on What's Important NOW all day every day. Especially, as always, TODAY. Anxiety and depression BEGONE. Optimal performance LET'S GO!!

We Love You… Let's GO! In our last +1, we talked about the fact that I'm hitting 101 Heroic Targets a day so I can keep my daimon in play. You try it yet? Of course, as I've said many times, you don't need to be quite as crazy and ALL IN as I am to get the benefits of using the Heroic app. Early research shows that hitting as few as THREE Heroic Targets a day can boost your Energy 40%, your Productivity 20% and your Connection 15%—all in a few minutes on the app per day. Why does the Heroic app work so powerfully? Because there's E X T R A O R D I N A R Y power in living our lives with a clear intention and shining the spotlight of our attention on the things that matter most. Then, of course, DOING the things that are in integrity with that vision of our best selves. Not once in a while but EVERY.SINGLE.DAY. Now… One of the Heroic Energy Targets I commit to every morning these days is: "Cold Plunge (2:43 after 30)" That's short-hand for: Get in the cold plunge for 2 minutes and 43 seconds after your 30 minute AM workout. Why 2:43? Because we love you. I actually do that twice a day—once after my AM workout and the second time an hour or two before I go to bed. Why 2:43 x 2? Because 2 x 2 min and 43 seconds is about 5.51 minutes and, well, everything I do is tied back to my purpose of helping create a world in which 51% of humanity is flourishing by the year 2051. Now… On to the point of Today's +1. I came up with a little 2 minute and 43 second Heroic meditation that I do every time I hop in the cold plunge. It goes like this. First, I take a deep breath before I get in to the cold plunge. In through the nose, down into the belly, back out through the nose—exhale slightly longer than the inhale… Optimal Breathing 101 style. You know the drill. Before we go further… To be VERY clear, I never really want to hop in the cold. Getting in 51-57 degree water is never a particularly pleasant experience. But, I do it because a) I like building the habit of doing things I don't like to do and b) I know the benefits of cold are extraordinary (see Notes on The Wim Hof Method!) so I move through my resistance and get in. I do a little "5-4-3-2-1!" countdown and… I'M IN. Then… My 2:43 Heroic Meditation begins. I start by saying each virtue. Wisdom. Self-Mastery. Love. Courage. Gratitude. Hope. Curiosity. Zest. Then I say an affirmation for each virtue. I am Wise. I am Disciplined. I am Loving. I am Courageous. I am Grateful. I am Hopeful. I am Curious. I am Zesty. Then I say the declaration for each virtue. I know the game I'm playing and how to play it well. I have structural, reactive, and expansive discipline. I am connected, joyful, and encouraging. I am willing to act in the presence of fear. I appreciate all the blessings and gifts in my life. I have an inspiring target, agency, and pathways. I pay attention to what's working and what needs work. I dominate my fundamentals so I have Heroic Energy. Then I repeat each virtue. Wisdom. Self-Mastery. Love. Courage. Gratitude. Hope. Curiosity. Zest. Then I think of my tattoos as I remind myself of our ultimate mission: "Hero, I see a world in which 51% of humanity is flourishing by 2051. My Soul Force is at 101 and I'm helping 1 million people get THEIR Soul Force to 101 so we can change the world together." Then I say to myself: "All in. Let's go!!!" Then I get out of the cold, dry off and get back to dominating my day. That's a 2 minute, 43 second version of a Heroic meditation. All in. Day 1. Let's go!

It's Hard to Have a Bad Day When I Hit These (Yours?) Every day I hit 101 Targets in the Heroic App. As I joke with our team and with some friends, "101 Targets a day keeps the daimon in play!" I can assure you that it's *really* hard to have a *really* bad day when you start your day recommitting to being your best self in your Energy, Work, and Love and then do 101 things you KNOW help you stay plugged in. But… Don't take my word for it. Test it! Now… I recommit to over 30 Heroic Energy Targets every morning. I've basically breadcrumbed my day with what I KNOW I do when I'm at my best so I can make that prior best my new baseline. My #1 Energy Target? "In Bed for 9-10 Hours" I haven't missed that ONCE since we launched the app. Sleep is a sport for me and THAT (process!) Target is the #1 reason why my (outcome Target!) average Oura Sleep Score has been 90+ every month for nearly 2 years. For curious souls, my current Heroic Energy Top 3 includes: I. In Bed for 9-10 Hours II. AM Meditation (1%) III. Movement (30 Min) Just hitting THOSE three Targets would be enough to keep me feeling pretty darn Zesty and provide bumper rails to make sure I never got too off track. But, of course, I'm not trying to keep myself on track, I'm trying to see just how Heroically I can show up and just how much Soul Force I can activate as I strive to help YOU show up with a fully-activated Soul Force of 101! Which is why I also recommit to a Digital Sunset, PM Meditation (1%), my 1 Sun Salutation, 10 Pull-ups, 100 Burpees, 1,000 Meters of Rowing, 10,000 Steps and a couple dozen other targets. But that's not quite the point of this +1. When I started writing it I planned to share a new 2 minute and 43 second Heroic meditation with you but I'll save that for our next +1. Today's +1 is this… What are YOUR Top 3 Heroic Energy Targets? What are the THREE simple things you do when YOU are plugged in and at your most-Heroically-Energized best? Seriously. What are they? REMEMBER!!! (Yes, I'm shouting.) Life doesn't need to be so hard. We just need to step back from TikTok and the latest must-see Netflix show for a moment or three, get clarity on who we are and what we do when we're at our best and then… BE THAT best version of ourselves and DO THE THINGS that best version of ourselves does!! As always… Not once in a while and DEFINITELY not only when we feel like it. Nope… All day, EVERY day ESPECIALLY on those days when we don't feel like it. THAT, I repeat, is how we develop the antifragile confidence to KNOW that we have what it takes to show up and respond to every challenge life throws at us while we give the world all we've got. Of course, we architected the E N T I R E Heroic app to help you move from Theory to Practice to Mastery TODAY but whether you choose to use our tools or some other set of tools, please please please please please take the time to get clear on who you are at your best then recommit to being that version of yourself and doing the things that best version of you does TODAY. We need you at your Heroic best. Day 1. All in. Let's GO!!!

In Permanent Ink Somewhere I'll Never Miss It Today I want to chat about how I spent last Father's Day with the kids. Hint: We went to Blindside Tattoo in Austin, Texas to add some Heroic targets to my forearm in permanent ink. Before we go there… As you may recall, in our last +1, we talked about Admiral McRaven's Hero Code and the virtue of perseverance. He told us about the fact that it was PERSEVERANCE that helped many of our favorite Heroes weather the inevitable storms of their Heroic quests en route to the summit of fulfilling their Missions. I think this is so good that it's worth repeating: "George Washington was defeated on the battlefield more times than he won. Abraham Lincoln lost eight elections before he won the presidency. Thomas Edison failed ten thousand times before inventing the lightbulb. Henry Ford had two failed companies before he found success. J. K. Rowling was destitute before she got the first Harry Potter book published, and Oprah Winfrey had an extremely difficult childhood before finding her way. Martin Luther King once famously said, 'If you can't fly, run. If you can't run, walk. If you can't walk, crawl. But by all means, keep moving.'" Now… As I read that passage and reflected on the power of perseverance, I also thought about the fantastic ancient Sanskrit word for being a hero in the beginning: arambhashura. As Eknath Easwaran tells us in Conquest of Mind: "In Sanskrit we have a word which means "heroes at the beginning": people who take up a job with a fanfare of trumpets but soon find that their enthusiasm has tiptoed down the back stair. Those who go far in meditation are the ones who keep on plugging. They may not be very spectacular; they may never hear a trumpet. But they keep on trying day in and day out, giving their best in every situation and relationship, never giving up. Such people are bound to reach their goal." And… Now, it's time for that fun trip with the kids Father's Day trip to Blindside Tattoo with the kids. I created my Note on The Hero Code on the Monday after Father's Day. On Father's Day, I took Emerson and Eleanor with me to go get a tattoo. (Yes, that's like me! Hah.) As you know if you've been following along, I have "ARETÉ" tattooed on my right forearm to remind me to practice my philosophy as I strive to close the always-present gap between who I'm capable of being and who I'm actually being in any given moment. I tattooed "HEROIC" on my left forearm along with the numbers "51 | 2051" to capture the ultimate mission to which I've dedicated my life: playing my role as humbly yet heroically well as I can to help create a world in which 51% of humanity is flourishing by 2051. On Father's Day 2022, the kids and I went on a little adventure to add "101 | 1M" next to the "51 | 2051." The "101" represents my commitment to doing everything in my power to get my Soul Force to 101 so I can help YOU get YOUR Soul Force (as measured in the Heroic app!) to 101. The "1M" represents the first million people I'm committed to doing everything in my power to help get to a Soul Force score of 101 so we can have a shot at that 51 | 2051. As we've discussed, science says we increase our odds of achieving our goals by about 42% if we write them down. So… I figured I'd write my most important goals somewhere I'd never miss them and let them serve as a constant reminder to PERSEVERE (just one step at a time!) through all the inevitable obstacles in a good heroic quest. Every morning I start my meditation by looking at down at my arm and saying to myself, "Hero, I see a world in which 51% of humanity is flourishing by 2051. Let's get our Soul Force to 101 and help 1M people do the same and we have a shot at fulfilling our mission." 101 x 1M → 51 | 2051 All in. Day 1. Here's to PERSEVERING through the inevitable storms on our Heroic quests as we take JUST ONE MORE STEP… Today. + + +

Did You Know That George Washington… In our last couple +1s, we chatted about Admiral McRaven's and Ryan Holiday's take on Courage. Remember: Courage is calling. All we need to do is take JUST ONE STEP. Today I want to explore some more wisdom from McRaven's great new book, The Hero Code. As you may recall, The Hero Code has ten virtues: Courage. Humility. Sacrifice. Integrity. Compassion. Perseverance. Duty. Hope. Humor. Forgiveness. Let's shine a spotlight on the sixth virtue, Perseverance. We'll invite Admiral McRaven back to the party to share his wisdom on the subject. He tells us: "I believe history will show that success is not just a function of brains or brawn, of talent or intellect, of skill or resourcefulness, but of perseverance. Genius without resolve is just another passing person with a bright idea. Athletic prowess without determination is just another talent wasted. The world is filled with men and women who amounted to nothing because they gave up on their dreams: because they didn't have the guts, the determination, the willpower to keep going—no matter what. But history is equally replete with heroes who fought through the challenges, persevered, and made a difference. George Washington was defeated on the battlefield more times than he won. Abraham Lincoln lost eight elections before he won the presidency. Thomas Edison failed ten thousand times before inventing the lightbulb. Henry Ford had two failed companies before he found success. J. K. Rowling was destitute before she got the first Harry Potter book published, and Oprah Winfrey had an extremely difficult childhood before finding her way. Martin Luther King once famously said, 'If you can't fly, run. If you can't run, walk. If you can't walk, crawl. But by all means, keep moving.'" Perseverance. It does a noble Hero good. That first paragraph reminds me of this classic Calvin Coolidge wisdom: "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." And, although I knew about Lincoln's failures and J. K. Rowling's challenges before Harry Potter success (check out our Notes on Leadership in Turbulent Times for more on Lincoln and our collection of Notes on all the Harry Potter books here), I never knew that about George Washington. Isn't it fascinating to imagine him losing more battles than he won?! Thank you, George, for persevering. (Seriously. Thank you, sir. I don't take the freedom my country affords me for granted as I know that you fought for SEVEN YEARS to fulfill the Declaration of Independence. ) And… THAT's Today's +1. Perseverance. It does a noble Hero good. Let's take just ONE more step. Today. +1. +1. +1.

Answer the Call, Hero! In our last +1, we talked about virtue #1 in Admiral McRaven's Hero Code. COURAGE. I reminded us of the fact that Aristotle told us that courage is the most important virtue—the one that vitalizes all the other virtues. Why? Because… If we don't have the COURAGE to take action in the presence of fear, then all of our supposed Wisdom and Self-Mastery and Love and Gratitude and Hope and Curiosity and Zest is stuck in Theory-land and is, to put it bluntly, USELESS if we don't have the courage to put it into practice. Churchill echoed that wisdom when he told us that: "Courage is rightly esteemed the first of human qualities, because it is the quality which guarantees the rest." Note: Churchill also EMBODIED that Heroic Courage in the face of overwhelming odds and looming catastrophe during World War II. We, arguably, have HIM (and his tenacious (!) courage) to thank most for leading in such turbulent times to help create the world we live in today. And… Today I'd like to talk more about Ryan Holiday's take on the subject of courage. So… Let's. As you know if you've been following along, Ryan Holiday is one of my all-time favorite writers and thinkers. My respect for him and for his dedication to his craft as a writer and a practicing Stoic grows with each new book of his I read. So far, we've covered The Obstacle Is the Way, The Daily Stoic, Ego Is the Enemy, and Stillness Is the Key. They are all fantastic. As expected, the first book in his new virtue series on THE most essential virtue: Courage Is Calling is ALSO fantastic. The book is packed with practical wisdom on why and HOW to embody Heroic courage. Here's one passage we can reflect on today… Ryan tells us: "Courage is the management of and triumph over fear. It's the decision—in a moment of peril, or day in and day out—to take ownership, to assert agency, over a situation, over yourself, over the fate that everyone else has resigned themselves to. We can curse the darkness, or we can light a candle. We can wait for someone else to come and save us, or we can decide to stand and deliver ourselves. Which will it be? Every hero faces this choice. Our discrimen—the critical turning point. The moment of truth. Will you be brave? Will you put yourself out there? What will you reveal your character to be? If cowardice is failure to do your duty, then courage is the decision to step up and do it. Answering the call. Overriding fear and seizing your destiny. Doing the thing you cannot do because it needs to be done . . . with fortitude and spirit, guts and grit, even if you have no idea if you'll succeed. This will not be easy. But we cannot fear. We must, as Shakespeare said, 'meet the time as it seeks us.' Our destiny is here. Let's seize it." That's Today's +1. Courage is calling. Let's answer the call. TOGETHER. Today.

Take JUST ONE STEP Forward Today In our last +1, we spent some time with one of my heroes, Admiral William H. McRaven as we soaked our souls in wisdom from his newest book: The Hero Code. As you may recall, McRaven's Hero Code has ten core virtues: Courage. Humility. Sacrifice. Integrity. Compassion. Perseverance. Duty. Hope. Humor. Forgiveness. Today I want to talk about the #1 virtue: COURAGE. Let's talk about one of THE most powerful ways to operationalize that virtue. Here's how Admiral McRaven puts it: "None of us are immune from life's pain and disappointment. But if you doubt for even a second that you have the courage necessary to confront the evil in the world or that weakness that resides deep inside all of us—you're wrong. ... We all have our lines in the sand, those fears that keep us from being courageous. But all you have to do to overcome those fears, those obstacles, those challenges in your life is to take one step forward. Just one. Take one step forward and get on the helicopter. Take one step forward and fight injustice. Take one step forward and challenge the bullies. Take one step forward and face your inner demons. And if you take that one step forward you will find the courage you seek, the courage necessary to overcome your fears and be the hero you long to be." As we've discussed many times, the word courage comes from the same root as heart. Just as the heart pumps blood to your arms and legs and vital organs, courage is the virtue that vitalizes all the other virtues. The best way to cultivate our courage? Science agrees with McRaven's approach. As we discuss in our Notes on The Courage Quotient by Robert Biswas-Diener, we need to be willing to act in the presence of fear. And, as we discuss in various places we need to APPROACH our challenges rather than AVOID them. And… As McRaven puts it: "all you have to do to overcome those fears, those obstacles, those challenges in your life is to take one step forward." Now… One of the (many!) reasons I love creating these +1s and the Notes is that I get to go back through my favorite passages and, as I type each word out, really *feel* the intention and the nuance of the author's wisdom. As I typed that passage out, I was struck by the way McRaven emphasized "Just one." "We all have our lines in the sand, those fears that keep us from being courageous. But all you have to do to overcome those fears, those obstacles, those challenges in your life is to take one step forward. Just one." When we face the inevitable obstacles and challenges of life and feel the inevitable fears that arise in those situations, all we need to do is take JUST ONE step forward. JUST ONE step forward in that moment when you tend to freeze or to freak out. JUST ONE step forward—approaching your challenges rather than avoiding them. JUST ONE step forward—saying "Bring it on!" rather than "Make it go away!" That is the essence of courage. A willingness to act in the presence of fear, to APPROACH rather than avoid our challenges—not once in a while or when you feel like it but more and more consistently all day every day ESPECIALLY when you don't feel like it—knowing that your infinite, HEROIC potential exists just on the other side of your comfort zone as you cultivate the strength for two and give us all you've got. Let's take JUST ONE step forward today, my beloved Hero. Just one step forward. TOGETHER. (!!!) Today. +1. +1. +1.

McRaven's Ten Core Virtues Admiral William H. McRaven is one of my very few living American heroes. We've created Notes on three of his great books. We started with Make Your Bed—a short, brilliant, inspiring manual all about "Little Things That Can Change Your Life... And Maybe the World" that was inspired by the commencement address he gave at the University of Texas at Austin that went viral. Then we featured his autobiography, Sea Stories, which is all about the wisdom he gained from his nearly four decades in special operations. So… When I saw the title to his newest book, I KNEW I had to read it and I KNEW I'd love it. The book? It's called The Hero Code. It's a super-quick reading, incredibly inspiring look at "Lessons Learned from Lives Well Lived" in which Admiral McRaven walks us through the lives of everyday heroes who showed up and gave us all they had. I highly recommend it. (Get a copy here.) McRaven tells us: "I came to realize that there is a hero in all of us. There is an innate code that has been there since the birth of mankind. It is written in our DNA. It is what drove the great expansion of humanity out of Africa. It summoned the explorers to cross the deserts and the seas. It helped create the great faiths. It emboldened the early scientists and philosophers. It nurtured the ill and infirm. It spoke truth to masses. It brought order to chaos and hope to the desperate. This code is not a cipher, or a cryptograph, or a puzzle to be solved. It is a moral code, an internal code of conduct that drives the human race to explore, to nurture, to comfort, to inspire, and to laugh so that societies can flourish." The Hero Code. Admiral McRaven tells us that it is a moral code and, in the book, walks us through ten of the core virtues that make up the code as he shares the story of an everyday hero who embodied that particular virtue. Each virtue has its own commitment. Here they are. "I will always strive to be COURAGEOUS; to take one step forward as I confront my fears. I will work to be HUMBLE; to recognize the limits of my intellect, my understanding, and my power. I will learn to SACRIFICE by giving a little of my time, my talent, and my treasure to those in need. I will be a person of INTEGRITY; every decision I make and every action I take will be moral, legal, and ethical. I will be kind and COMPASSIONATE to at least one person every single day and expect nothing in return. I will never give up on matters that are important to me, my family, my country, my faith. I will PERSEVERE. Whatever job I am given, whatever DUTY I am bound by, I will do it to the best of my ability. I will use my unique talents to inspire others and give them HOPE that tomorrow will be a better day. I will use HUMOR to comfort others, and never be afraid to laugh at myself. No matter how great or small the offense against me, I will FORGIVE. I will be the victor, not the victim." To repeat. The Hero Code has ten core virtues: Courage. Humility. Sacrifice. Integrity. Compassion. Perseverance. Duty. Hope. Humor. Forgiveness. How are YOU doing with each? Anything jump out that might be working really well for you? How about anything that might need a little (or a lot!) of work from you? Here's to living in integrity with our highest values, Hero. Not someday. But, as always, TODAY. +1. +2. +3. +4. +5. +6. +7. +8. +9. +10.

Red Lights? GREEN LIGHTS! We've been having some fun exploring Brian Cain's wisdom on mental performance mastery. As you know if you've been following along, we started by checking in to see if you've been punched in the face lately (), then we broke some arrows with our neck to dominate the Ability + Strategy + GOYA = Results equation, then we did some 1% math (remember: 1% is 14 minutes and 24 seconds of your day and, if you get 1% better every day, you'll be 998,822,690,009,590 times better in a decade! ) then we questioned why we'd want to be average, then we raised the basement, and, most recently, we focused our telescopes AND our microscopes on our top goals so we can dominate the day AND the decade. Schew. We've been busy! +1% +1% +1% for the win! Today I want to wrap up the tour through Brian's brain with one more Big Idea from 10 Pillars. This one's on how to flip the switch and go from red lights to green lights. Here's Brian and the characters from his little fable to bring the wisdom home… "I felt as if I understood the difference between a red-light and green-light state. I wanted to learn how to get into a green-light state and stay there. 'You recognize that if you are in a red-light state or a yellow-light state, you must have a release routine to get you back to green and back in control of yourself. That release routine follows a three-step process,' Coach Kenny said. 'You need to have (#1) a physical action that you make with an association that serves as a trigger for releasing the past and moving on to the next play or the next part of your day. You then (#2) take a deep releasing breath that you take while looking at a fixed point we call a focal point to oxygenate your brain and get back in control of yourself. And then you (#3) have a verbal trigger you say that cuts off the past and cements your commitment to the present.' Coach Kenny then stood up, clapped his hands, took a deep breath, wiped his chest down with his hands as if he were wiping dirt off himself and said, "GOOD. What's important now?'" That's from a chapter on Pillar #4: Self-Control and Discipline. It's kinda like our "Flip the Switch" protocol in our Mastery Series. Here's the quick take… Feeling disconnected from your best self? PERFECT. Awareness is *always* the first, most important step. Now, flip the switch and go from red lights to green lights as you invite the best, most Heroic version of yourself back to the party. Here's one way to approach it: #1. Stand up strong. Chest up, chin down. Smile. #2. Take a deep breath. In through the nose. Down into your belly. Back out through your nose. Exhale slightly longer than your inhale. Ahhhh… #3. Say to yourself: "Close the Gap. Arete = Heroic." (Or... "What do I want? What's important now? LET'S GO!" Or... "Calm Confidence. I've got this!" Or… Whatever fires YOU up!) Today's +1? The VERY NEXT TIME you feel a little wobbly today, how about you flip the switch and go from red to green lights and have fun seeing just how fast you can do it? #1. Stand up strong—chest up, chin down. Smile. #2. Take a deep breath. #3. Say to yourself: "Arete = Heroic. What's important now? LET'S GO!" Red lights? GREEN LIGHTS! LET'S GO! + + + P.S. Want to see some of Brian's elite athletes putting this wisdom in PRACTICE to create moments of peak performance? Awesome. Check out these clips!!

And Heroic Apps to Dominate the Day and Decade Not too long ago, we spent some time with Brian Cain and some of his wisdom from a couple of his little fables: One Percent Better and The 10 Pillars of Mental Performance Mastery. I want to revisit some of his wisdom. Let's talk about your goals. We'll invite Cainer back to the party to help us check them out from a couple different perspectives. In 10 Pillars, he tells us: "Setting big goals is great, but they have to be the right goals or they become traps. Financial goals must be secondary to family goals or you won't have any family to set goals with. You also need to have telescope and microscope goals. Telescope goals that you can see off into the future, and then you must reverse engineer a process back to your microscope and execute on your microscopic daily goals. Telescope goals are 1, 3, 5+ years into the future and the microscope goals are what you will do in the next 24 hours to move towards your telescope goals. Remember, inch by inch, goal setting is a cinch and yard by yard, it's hard." That's from a chapter on Pillar #2 of Mental Performance Mastery—which is all about our Motivation and Commitment. Brian tells us (and all great peak performance teachers affirm) that one of the most important things we can do to get (and sustain!) elite levels of motivation is to set clear goals. And... I just LOVE the way he helps us do that. So… Let's bust out our Telescopes AND our Microscopes then the Heroic app and do some work. First, the Telescope. What are your most inspiring 1, 3, and 5+ year goals? (Seriously. What are they?) If you feel so inspired, let's do a quick inventory of your, let's say, 5-year goals in your Big 3: Energy + Work + Love. Remember: If we don't prioritize our Love alongside our Work we may not have the opportunity to set and celebrate the achievement of our Work goals with the people in our lives who matter most. And... If our Energy isn't where it needs to be, there's no way we'll show up powerfully in either our Work or our Love so... Big 3 for the win! This is my #1 5-Year ENERGY Goal: ___________________________________ This is my #1 5-Year WORK Goal: ___________________________________ This is my #1 5-Year LOVE Goal: ___________________________________ (Nice work! ) Now, it's time to bust out the Microscope. I'm biased but... I think one of the easiest ways to get clarity on what you should DO TODAY to be in integrity with the best version of yourself that's capable of ACHIEVING those goals is simple... Do some Target Practice on the Heroic app as we move from Theory to Practice to Mastery Together TODAY. Step 0. Set up your Big 3 protocol by getting clarity on who you are at your best in your Energy + Work + Love, the virtues that version of you embodies and what, SPECIFICALLY, you will actually DO TODAY to be in integrity with that best version of yourself. Step 1. Commit to being that best version of yourself and doing those things TODAY. Note: As we like to say (and I promise to repeat myself!)… New Year's Resolutions are nice and warm and fuzzy. New DAY's Resolutions are where it's at if you actually want to consistently perform at the highest possible levels. Step 2. Hit your targets. ALL DAY. EVERY DAY. ESPECIALLY TODAY! And even more importantly… commit and hit them on those days when you don't (insert whiney voice) *feel* like it. Step 3. Repeat. Forever. See your moonshot goals with your Telescope. See the next steps in your Microscope. Dominate the day with your Heroic app. And give us all you've got, Hero. TODAY.

"True Surrender" = "The Art of Acquiescence" In our last couple +1s, we talked about Michael Singer and his practical wisdom. As we discussed, he has quickly become one of my favorite new teachers. He clearly practices his philosophy and his philosophy is a good one. As I was reading his latest book, I was struck by the parallels of his wisdom and Stoicism. Although they take different approaches to get there and describe the process in slightly different terms (as is typically the case with universal truths echoed across different cultures and times), they arrive at the same destination. Check this out, for example. Here's Michael Singer from Living Untethered: "One of the most amazing things you will ever realize is that the moment in front of you is not bothering you—you are bothering yourself about the moment in front of you." And… Here's Marcus Aurelius from his Meditations: "If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment." The wisest among us learn to have the wisdom and the humility to see the bigger picture and to ACCEPT REALITY. That is what Singer would call "true surrender." Byron Katie calls it "loving what is." Phil Stutz calls it "radical acceptance." The Stoics called it "the art of acquiescence" and their ENTIRE philosophy is basically predicated on EXACTLY what Singer is describing. Whatever you want to call it, let's PRACTICE IT. Today. +1. +1. +1. LET'S GO!

Opportunities to Practice In our last +1, we talked about using the WEATHER as a prompt to practice our philosophy. I shared my new favorite temperature which, as you may recall, is WHATEVER THE TEMPERATURE IS RIGHT NOW! (Hah.) (Seriously though! ) I promised we'd chat more about Michael Singer and his idea of practicing "surrendering" to reality by picking some low-hanging fruit. Here's some of his wisdom on the subject from his great (!) book Living Untethered. He tells us: "The best way to let go of stored pockets of pain is to practice. Just as you practice the scales to learn the piano or practice a sport to get good at it, you practice letting go to learn how to do it. You start with simple things. We call these low-hanging fruit. There are many situations each day when you create inner disturbance for absolutely no good reason. Bothering yourself about the car in front of you does no good at all. It only makes you tense and uptight. The cost-benefit analysis is one-hundred-percent cost and zero benefit. Letting go of that tendency should be easy, but it's not. You will find that you're in the habit of insisting and demanding that things should be the way you want, even if it's irrational. Things are the way they are because of the influences that made them that way. You are not going to change the weather by complaining about it. If you are wise, you will start to change your reactions to reality instead of fighting with reality. By doing so, you will change your relationship with yourself and with everything else." And, he says: "Start with the small things to prove to yourself that you are capable of doing this. Working with yourself at this level is practicing letting go." Let's emphasize three aspects of that passage. First, we'll talk about the importance of PRACTICE in general. Second, we'll talk about the fact that wasting our energy on trivial things that are out of our control is a 100% cost 0% benefit outcome. And, third, we'll talk about the importance of finding little things to use as part of your idiosyncratic practice in particular. Regarding practice in general… Just this morning, as I was exploring some of the quotes in the Heroic app as I committed to practicing (!) the virtue of Self-Mastery, I read a brilliant gem from Alex Korb's great book The Upward Spiral—which is all about "Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time." He tells us: "Ultimately it comes down to the most cliched but scientifically true maxim: practice, practice, practice. To create new, good habits, you have to repeat them over and over again until your brain rewires itself." And… As I was rowing after my AM1 Deep Work block, I thought of the fact that I needed to connect all this wisdom about practice to Daniel Coyle and his wisdom in his great book The Little Book of Talent. He tells us: "Repetition has a bad reputation. We tend to think of it as dull and uninspiring. But this perception is titanically wrong. Repetition is the single most powerful lever we have to improve skills, because it uses the built-in mechanism for making the wires of our brains faster and more accurate." PRACTICE. PRACTICE! PRACTICE!! It's super important. Now let's shine a spotlight on the fact that, arguing with reality is a 100% LOSING proposition. As Byron Katie says, we lose when we argue with reality. But only EVERY TIME. The cost includes not only our tension and uptightness but the LOST OPPORTUNITY to have alchemized that same trigger into an opportunity to grow. We missed the chance to turn that -1 into a +1 and then aggregate and compound all those tiny little gains into some MASSIVE change. Add up all those missed opportunities and… That gets expensive FAST! Now let's shine a spotlight on YOU and your idiosyncratic opportunities to practice. What little things bother YOU? Seriously. Think of something that a) you have no control over that b) you know you're wasting your energy getting all worked up about that c) you could use as a new prompt to practice your philosophy. What is it? Got it? Awesome. Let's stop letting ourselves get annoyed by arguing with reality over insanely trivial things that are OBVIOUSLY totally (!) out of our control. The next time that thing happens, let's NOTICE how we're getting all tense and uptight. And RELAX. Take a nice, deep breath. Then go on with your day. You just plucked some low-hanging fruit. Let's use that fruit as fuel to strengthen our ability to step in between a stimulus and our old response to choose the most empowered response as we get stronger in preparation for the inevitable bigger challenges life will give us. -1 to +1. -1 to +1. -1 to +1. All day every day. Especially TODAY.

What's Yours? Emerson just walked into my office zipping up his camo winter jacket to go with his camo pants. He told me: "It's COLD! It's 52 degrees out this morning!" Fall arrived in a hurry out here in Austin and we went from the 100's to the 90's to, for former Californians, chilly quickly! Now… Emerson and I have a new joke—which is why I replied by saying, "Oh!! 52 degrees—that's my all-time favorite temperature!" To which he laughed and said, "Dadddddddyyyyy. EVERY temperature is your favorite temperature." That's true. My favorite temperature? It's always EXACTLY what the temperature is at that moment. Which gets us a little closer to the point of Today's +1. Let's step back for a moment and set some context. Michael Singer has become one of my absolute favorite teachers. Although I very much enjoyed The Untethered Soul (check out those Notes), it wasn't until my friend Joe Okleberry sent me a picture of him and Michael that I picked up this book. Now, I didn't have to go far to pick it up as Alexandra had been raving about him for months. The book was literally on our kitchen table. With the two of them extolling his awesomeness, I decided to join the party. And, I'm very glad I did. We'll talk more about his wisdom soon. For now, as you know if you've read his stuff, THE central Big Idea to ALL of his work is, essentially, to QUIT ARGUING WITH REALITY. As he says: "Suffering is caused by the contrast between what you mentally decided you want and the reality unfolding in front of you. To whatever degree they don't match, you suffer." In our next +1, we'll talk about something he calls "low-hanging fruit" that will help us PRACTICE reducing our suffering by "surrendering" to reality. For now… One of my favorite prompts to practice? The weather. Arguing with the WEATHER is one of the most ridiculous things we can do—which is why Emerson and I have that new joke. Here's the origin story… Emerson was telling me how much he loved the 80-degree-ish fall temperature here in Austin. He asked me what my favorite temperature is. I told him: "The temperature RIGHT NOW is ALWAYS my ABSOLUTE favorite." 102 degrees and Austin humid? Perfect. My all-time favorite temperature. Free sauna. 51 degree cold plunge? Perfect. My all-time favorite temperature. Rebooting the nervous system. As the Gita beautifully says: "Reshape yourself through the power of your will... Those who have conquered themselves... live in peace, alike in cold and heat, pleasure and pain, praise and blame... To such people a clod of dirt, a stone, and gold are the same... Because they are impartial, they rise to great heights." Who knew the weather could be such a powerful tool for our armamentarium? So… What's YOUR favorite temperature? Let's quit arguing with reality and use EVERY opportunity we can to playfully practice our philosophies. +102degrees. +52degrees. And God bless those of you who live in -Xdegrees and REALLY get to practice!

Stoic Negative Visualization Part Deux Not too long ago, we talked about Happy our Rooster. He wasn't doing so well then and, I'm sorry to say, he didn't make it. We talked about Happy and his crowing in the context of remembering to practice alchemizing things that might (at least on occasion!) annoy us into reminders of just how precious the little things in life are. As you may recall, I connected that wisdom to the master class I created for Emerson on Conquering Toilet Paper 101. Today I want to continue the conversation and shine a brighter light on the ancient Stoic practice that the modern Stoic William B. Irvine describes as "negative visualization." Then I'll tell you how I practiced that when we couldn't find the kids for a few minutes yesterday. First… The Stoics. As we discussed in +1 #851, Stoic philosopher William B. Irvine wrote a great book called A Guide to the Good Life. He tells us that the Stoics "recommended that we spend time imagining that we have lost the things we value—that our wife has left us, our car was stolen, or we lost our job. Doing this, the Stoics thought, will make us value our wife, our car, and our job more than we otherwise would. This technique—let us refer to it as negative visualization—was employed by the Stoics at least as far back as Chrysippus. It is, I think, the single most valuable technique in the Stoics' psychological tool kit." Now… I pay attention when a guy I respect as much as I respect Professor Irvine tells me that something is THE SINGLE MOST VALUABLE TECHNIQUE practiced in my preferred philosophical tool kit. Which is why I have practiced "negative visualization" since I learned of the technique years ago. And… It's why I practiced it yesterday. Which leads us to the two Johnson kids. So… As we've discussed, we live out in the country outside of Austin. We have a little bit of land and one of the first things we did when we moved in was carve out a little half-mile walking trail. I absolutely love it and I target swipe hitting the Trail 2-3+ times a day. Now… Yesterday afternoon Alexandra came into my office and said she didn't know where the kids were. They had been jumping around on the trampoline when she came inside for a few minutes and now she didn't know where they were. She had looked in the tiny house where her mom lives and they weren't there. She called for them using our secret loud call and they didn't respond. She was more than a little nervous. So… We split up to see if we could find them. I walked one way on our trail and she took a different path to see if we could find them. As I walked in my direction, I took a deep breath and deliberately allowed myself to imagine the worst possible outcomes to feel the pain of losing our kids. What if they had somehow fallen into our little pond and BOTH of them somehow couldn't get out? What if someone somehow came onto our property and abducted them or something terrible happened we couldn't imagine? That was my internal dialogue for about 15-30 seconds. Then I took another deep breath as I told myself that, however unlikely, those WERE possibilities. And that any number of other tragic things could happen at ANY time to them. Then I reminded myself that I would be wise to keep that wisdom in mind much more often as I shifted from catastrophizing to staying calm and grounded and GRATEFUL to have two beautiful, healthy, happy kids as I turned the corner on our trail. Then who did I see? Two beautiful kids walking toward me—one with his headphones on listening to an audiobook which explained why he didn't respond to his mom's call. Safe and sound—oblivious to any potential issues. They knew they had to get some exercise in so they decided to go for a walk. And now they know to let us know when they go on a walk and not to walk with headphones on so they can hear a call. And, well… That's Today's +1. If you feel so inspired, consider adding a "negative visualization" practice to YOUR Heroic toolkit. Let's remember to not take all those gifts in our lives for granted but AS GRANTED. Not someday. But Today. -1 to +1. Day 1. Let's go!

And Notice When You're Not This morning I was on the trail, listening to my 33-minute playlist of 11 of my favorite songs by my favorite band The Score while getting in my 30 minutes of movement and 15 minutes of MAF work. I had just hammered out 10 pull-ups and 100 burpees and 1,000 meters of rowing. I pulled out my bat phone, which I use to hit Heroic targets when I'm training and in Deep Work mode. Target swipe. Target swipe. Target swipe. That's like me to have 51 targets hit by the time I come online en route to 101 targets for the day!! (101 Heroic Targets a day truly do keep the daimon in play, folks! ) And… As I was putting the ol' bat phone back into the ol' pocket… I missed. The phone fell to the ground and my old-school, corded headphones got disconnected. And… The music stopped. And… That's when I knew I needed to create this +1. Want to hear the music of life? Awesome. Stay plugged in. Period. Want to more and more consistently show up as your best self? Awesome. Stay plugged in. Period. And, perhaps most importantly to achieve that… Notice when you're NOT plugged in and what you did to get disconnected. Then do whatever you need to do to get plugged back in. All day every day. Especially… TODAY. +1. +1. +1. P.S. Desmond Tutu and Richard Rohr would agree. As they say: "We are only the light bulbs, and our job is just to remain screwed in!'" P.P.S. Here's the playlist I've listened to hundreds and hundreds of times.

You Don't Rise to the Occasion, You Sink to… Continuing our tour through Brian Cain's mental toughness fables, let's talk about another Big Idea from The 10 Pillars of Mental Performance Mastery. Remember: Brian has coached an INCREDIBLE number of SUPER-ELITE athletes and coaches. Eight UFC Champions. Four Cy Young Winners. MVPs. Olympians, etc, etc., etc. One of the things he teaches them? The fact that, as he puts it: "You don't rise to the occasion, you sink to your levels of training and habits." Here's how his guide Coach Kenny puts it in the fable. He tells us: "'The key is to make your habits so strong and your training so good that when you sink to your worst day, you sink to a level higher than anyone else on their best day,' Coach Kenny said. 'It's easy to say, hard to do, and only possible if you follow the 10 pillars of mental performance mastery.'" Then he says: "'Everyone talks about raising the roof. In reality, it's about raising your basement so that you have good bad days and are better on your bad days than most people are on their good days—because you can focus better and have better habits and a more elite mindset. It's really about being the best version of you that you have ever been. It's also about not comparing yourself to anyone else but to where you were yesterday. If you can see progress—be better today than you were yesterday and better tomorrow than you are today—and just keep going baby step by baby step, you will get where you want to be.'" That's from a great chapter called "You Don't Rise to the Occasion; You Sink to Your Training and Habits." There's a LOT of wisdom in there that we could talk about for an entire weekend workshop. For now, let's focus on a few highlights and some parallel wisdom from other brilliant teachers. First, I think of this +1 on Good Bad Days in which we talk about some wisdom from Jim Afremow's The Champion's Mind. Big Idea? Golfers like Jack Nicklaus and Rory McIlroy know it's all about "playing poorly well." You can only do that when you have an elite mind. Then I think of Lanny Bassham and his son Troy who wrote With Winning in Mind and Attainment. In this +1 on Average vs. Elite, we talk about the fact that AVERAGE performers practice something until they can get it right. ELITE performers, on the other hand, practice until they CAN'T GET IT WRONG. Then there's Josh Waitzkin, the chess prodigy turned martial artist champion. In The Art of Learning, he tells us that we need to make our prior best our new baseline. What happens when we do all that? We raise the basement. Our highs are higher AND (!) our LOWS are HIGHER. On our worst days, we're often better than we used to be on our best days. And that's an incredibly powerful thing. Here's to raising our basement as we DOMINATE THE DAY and give the world all we've got, Hero. Day 1. All in. Let's go! P.S. Lest you think this is just a bunch of peak performance mumbo jumbo, let's remind ourselves of the ancient wisdom from one of the wisest of them all as we make sure we are building our lives on a solid foundation.

The Best of the Worst and Worst of the Best In our last several +1s, we've been having fun hanging out with world-class mental toughness and peak performance coach, Brian Cain. And, trust me. Any time spent with Cainer is going to be fun. He is EASILY one of the most inspiring human beings on the planet. You can't help but feel energized just being in his presence. So… Today we're going to talk about one of the lines in his little fable on The 10 Pillars of Mental Performance Mastery that jumped out at me and tattooed itself on my consciousness. It's about being average. Coach Kenny is the guide in the fable. He's coaching a burned-out executive. He tells him: "'You are like most people,' Coach Kenny said. 'And we call that average. Like I have said, I hate the word average. It means you are the best of the worst and the worst of the best. It's a terrible place to live.'" Me: Oh, snap! Average. It's the best of the worst. And the worst of the best. Stuck right there in the middle of the rugged mountain we call mediocrity. Not where we want to hang out. Brian has Coach Kenny say: "You are giving the world your B or C game and you don't even know it because you have never been trained on how to give your A game." And: "The world needs you at your best. You can't be normal, you must be elite." And: "If you don't have a plan, how are you getting better? The problem is when you stop getting better, you start getting bitter, and nobody likes being around people who are bitter all the time." Lest you think that wisdom is just some rah-rah, pom-pom waving goodness from an overly ambitious peak performance coach, how about this parallel wisdom from one of the twentieth century's great spiritual teachers, Eric Butterworth? As we've discussed, Butterworth was Maya Angelou's spiritual teacher. And, apparently, Oprah considers Discover the Power Within You one of her all-time favorite books. So… Here's how Butterworth puts it in one of MY all-time favorite books, Spiritual Economics. He tells us: "Why be an average person? All the great achievements of history have been made by strong individuals who refused to consult statistics or to listen to those who could prove convincingly that what they wanted to do, and in fact ultimately did do, was completely impossible." Average. It's the best of the worst and the worst of the best. As Sylvester Stallone tells us his son in Rocky IV (check out this inspiring scene!): "THAT'S NOT YOU! YOU'RE BETTER THAN THAT!!" Let's commit to getting just a little bit better today in service to something bigger than ourselves as we remind ourselves that the process of becoming the best, most Heroic version of ourselves is SUPPOSED to be challenging and that the only antidote to mediocrity is excellence. Remember: The MOMENT we live with Areté we ARE Heroic. Let's do that. Today.

Want to Get 998,822,690,009,590 Times Better? In our last +1, we talked about Brian Cain's wisdom on The 1% Intention. Let's review the math. There are 24 hours in a day. 60 minutes per hour. That's 1,440 minutes per day. 1% of that? 14 minutes and 24 seconds. 1% of your day. Here's the question: What's the #1 thing you KNOW you could be doing that, if you spent just 1% of your day doing it, would have THE most positive impact in your life? Seriously. What is it? How can YOU invest just 1% of your day into getting 1% better Today? Think about it. And… As you do, let's think about some James Clear wisdom on the subject to bring the point home—because the math is CRAZY. Actually… Before we go there… I have to say that I want your potential investment of 1% of your day into HEROIC to be (goosebumps) at least considered as one of the highest-leverage things you could do to improve your life 1%. 14 minutes and 24 seconds. Choose your own adventure with how you want to split that up in the app. Of course, you can get "more wisdom in less time" (Theory!) via these +1s, the PhilosophersNotes, 101s, Basic Training and Mastery Series to make sure you have the right strategies. And, if you feel so inspired, I think you'd be wise to consider a few minutes invested into the Target PRACTICE side of things as this will, in my opinion, always be THE HIGHEST LEVERAGE thing you can do as committing to being our best selves then actually doing the things that help us close the gap between who we're capable of being and who we're actually being is how we'll move from Theory to PRACTICE to Mastery Together TODAY. Again, early research shows that spending just a few minutes a day using the Heroic app to hit just 3+ Heroic Targets in your Big 3 protocol can help you boost your Energy by 40%, your Productivity by 20% and your connection by 15%. So… LET'S GO, HERO!!! Now… Back to the math… Here's how James puts it in his brilliant book Atomic Habits. He tells us: "It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writing a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about. Meanwhile, improving 1 percent isn't particularly notable—sometimes it isn't even noticeable—but it can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. Here's how the math works out: if you can get 1 percent better each day for one year, you'll end up thirty-seven times better by the time you're done. Conversely, if you get 1 percent worse each day for one year, you'll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more. Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. It is only when looking back two, five, or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent." 1% gains aggregated and compounded for a year equals an astonishing 37x improvement. And... As I say in our Notes on Atomic Habits, create a spreadsheet (like this) and run that 1% daily improvement out for another year. Guess what? After two years, you're not 74 times better. You're now 1,400 (!!) times better. Why stop there? Run it out another year. After the third year of aggregating and compounding those 1% gains, you're now 53,405 times better. Four years? You're 2,017,828 times better. Five years? You're 76,240,507 times better. Shall we run it 10 years out? OK. Let's. Result: Well, on day 3,472 we hit our last normal number. We're 998,822,690,009,590 times better. (That's nearly a quadrillion times better by the way.) Then we break our Google Spreadsheet by day 3,650 when we're at 5.87074E+15. I don't even know what that means but I assume it's even more zeroes. (Hah. ) All that to say: Little things matter. A lot. Especially when we compound them over time. Let's use 1% of our day to +1%. TODAY.

Close the Gap TODAY In our last couple +1s, we spent some time hanging out with world-class mental toughness coach Brian Cain. We broke some arrows, ate some fire and got an invitation to a big UFC event where one of his fighters made Epictetus proud by smiling as he got punched in the face. Today we're going to spend some more time with Cainer. We're going to talk about getting 1% better. Let's head back to his little fable (appropriately called "One Percent Better") where his characters Sunny and Mr. Big are having a little chat. "'Good morning, Mr. Big! It's time to get juiced. Either we are going to dominate the day or the day will dominate us. Are you ready?' Sunny asked this with the excitement of a kid on Christmas Day. As we began walking the halls to the scent of bacon and breakfast, Sunny started asking me about math. 'Mr. Big, there are 24 hours in a day and 60 minutes in each hour. How many minutes are there in a day?' I quickly took out my phone and asked, 'Hey, Siri. How many minutes in a day?' 'There are 1,440 minutes in a day,' Siri chimed back. Then she asked, 'What's 1% of 1,440?' This is where I was stumped. I wasn't sure how to do the math. After all, I wasn't a math teacher. 'No idea,' I replied. '1% of a day is 14 minutes and 24 seconds,' she said emphatically. 'Everyone wants to get 1% better but they fail to intentionally invest 1% of their day because they don't even know that it's a strategy for success.'" Now… Mr. Big is a burned-out teacher. Sunny is his mentor. She works in the cafeteria and "brings the juice!" all day every day. Her #1 lesson and the focal point of the entire book? As Brian tells us: "The best place to start is to intentionally invest 1% of your day into yourself and become a better version of you today than you were yesterday. Then wake up tomorrow and do the same thing. Rinse and repeat. It's actually quite simple." Now, let's review the math. There are 24 hours in a day. 60 minutes per hour. That's 1,440 minutes per day. 1% of that? 14 minutes and 24 seconds. 1% of your day. Here's the question: What's the #1 thing you KNOW you could be doing that, if you spent just 1% of your day doing it, would have THE most positive impact in your life? Seriously. What is it? 1% of your day meditating is 14 minutes and 24 seconds of meditation. Would that change your life? How about 1% of your day training? Or 1% of your day with ZERO technology spent 101% focused on being present with your significant other and/or kids? Would that change your life? Or 1% of your day reflecting on your life purpose. Or LIVING more on purpose—doing the things you KNOW you could be doing for just 14 minutes and 24 seconds TODAY? Would that change your life? +1%. +1%. +1% Tiny investments that lead to tiny gains. That add up. Fast. Here's to using 1% of our days to get 1% better. TODAY. btw: Early research shows that spending WAY LESS than 1% of your day using the Heroic app to dominate your Big 3 protocol can help you boost your Energy by 40%, your Productivity by 20% and your connection by 15%. Just 3+ Heroic Targets a day keeps the daimon in play. LET'S GO!!!

Break Arrows with Your Neck Lately? In our last +1, we talked about the fact that Brian Cain recently visited me and the Johnson fam out here in the country outside of Austin. I casually mentioned that the kids and wifey and I had fun learning how to eat fire and break an arrow with our necks and do other fun things we didn't think we could do. Today I'd like to talk more about those broken arrows. First, a little more context. As we discussed, Brian is one of the world's leading mental toughness coaches. He's also a long-time student of mine and easily tied for first as one of the most inspiring, energized human beings I know. His client list includes four Major League Baseball Cy Young Award winners, eight UFC world champion mixed martial artists, World Series and Super Bowl Champions and MVPs, Olympic medalists, and countless other elite athletes and coaches. When he visited, he left a couple books with me as gifts: The 10 Pillars of Mental Performance Mastery and One Percent Better. They're both super-quick reading, inspiring fables packed with a ton of wisdom. I read both of them in the same weekend. (That's like me! ) Think: If Paulo Coelho wrote about mental toughness. And kinda like Robin Sharma's The Monk Who Sold His Ferrari or Dan Millman's Way of the Peaceful Warrior. 10 Pillars is all about the foundation of Brian's mental performance mastery program while One Percent Better is all about, as per the sub-title, "How to Close the Gap from Where You Are to Where You Want to Be." How? By getting ONE PERCENT BETTER. When? TODAY, Hero. Now… In One Percent Better, Brian shares a little formula with us that will be the basis of Today's +1. Here it is: A + S + GOYA = R. As the character in his book puts it: that acronym means "Ability + Strategy + Get Off Your Anatomy and do the work = Results." Then she says: "Ability is not something you are lacking to be the optimal version of yourself. You are simply blocking it. How we unblock our ability is by giving you the right strategy. … When you do that, you will see better results.'" So… Want to become Heroic and tap into your ultimate potential? You're not necessarily lacking the Ability. The real issue might be that you don't have the right STRATEGY. This was a lesson that Brian made vividly real for me and the kids when he visited recently. How he'd do it? He showed us how to break an arrow with our neck and eat fire. What's breaking arrows with your neck and eating fire have to do with this idea? Everything. Here's the short story. Brian took a wooden arrow and placed one end against the wall and the other end against his neck. Then he took a deep breath, stepped forward and SNAPPED THE ARROW in half. Then he invited us to do it. To which we were all tempted to say: "Nope! We're good!" (Hah.) Then he told us, "You don't lack the ABILITY to break the arrow with your neck. You just lack the STRATEGY on how to easily do it safely." Then he taught us how to do it. Then I did it. BOOM! Same thing with eating fire. There's a STRATEGY on how to do it. Once you know it, it's EASY. And, well, same thing with pretty much E V E R Y T H I N G in our lives. BJ Fogg echoes this wisdom in Tiny Habits. He tells us: "We are not the problem. Our approach to change is. It's a design flaw—not a personal flaw." Again, it's a STRATEGY issue not an ABILITY issue. Which brings us back to the equation A + S + GOYA = R. Ability + Strategy + Get Off Your Anatomy and DO THE WORK if you want the results!! You can't just know what to do. You have to DO IT. Which is why the #1 thing we are most committed to with Heroic is helping you move from Theory to Practice to Mastery. We need to know the right strategy then we need to actually DO the things we know we could be doing. Not someday. TODAY. So… GOYA and, as Brian Cain likes to say: Go Dominate the Day, Hero!!

What to Do the Next Time That Happens Brian Cain is one of the world's greatest mental toughness coaches. His client list includes four Major League Baseball Cy-Young Award winners, eight UFC world champion mixed martial artists, World Series and Super Bowl Champions and MVPs, Olympic medalists, and countless other elite athletes and coaches. He's also a friend and longtime student of mine who has his clients read PhilosophersNotes to go to the next level. (Cainer: !!!) We're going to be talking about him and his wisdom more in the weeks and months ahead—check out the PhilosophersNotes on his books The 10 Pillars of Mental Performance Mastery and One Percent Better. Today I want to chat about one of his clients. Quick context. Brian recently visited me and the Johnson fam out here in the country outside of Austin. The kids and wifey and I had fun learning how to eat fire and break an arrow with our necks and do other fun things we didn't think we could do. Now… There was a big UFC pay-per-view event a few weekends after his visit. Brian happened to be coaching one of the fighters in ALL THREE of the top three fights (two for championship belts). He invited me to go to the event but, me being me, I told him thank you but (laughing), I'm going to be in bed hours before the championship fights so… Although I didn't go to watch the fights, I DID do a little research on his fighters. I read an article on one of the guys fighting for a title. His prior competitors talked about how much he freaked them out because he seemed to LOVE getting hit in the face. The harder they hit him the more he smiled as he asked them if that was all they had. Them: !!! I share that story because, in my AM Heroic meditation, right after Epictetus tells me to practice my philosophy and to remember the Choice of Hercules, he often reminds me to remember that particular fighter—telling me that if HE can smile when he LITERALLY gets punched in the face, I can smile when *I* inevitably get metaphorically punched in the face. And, well, that's Today's +1. I understand the fact that the whole "martial art" metaphor thing might not be your thing but it's been a handy philosophical teaching tool for thousands of years so… If you feel so inspired, the next time you get metaphorically punched in the face (note: NOT "if" but WHEN!), I encourage you to remember Epictetus and his boxers and Cainer and his mixed martial artists and see if you can have fun flipping the switch and SMILING as you ask the Heroic gods if THAT is all they've got. That very next challenge you're going to face sooner than you may like? That's PRECISELY what we train for. Day 1. All in. Let's give life all we've got. TODAY.

Stay in the Ring and Let's Go! In our last +1, we spent some time riding appropriately big waves and reminded ourselves that, when we're wisely surfing the beautiful oceans of life, we remember to ENJOY the waves. Today we're going to bring my all-time favorite teacher (Epictetus!) back to the party to hear his take on the subject. But… Before we go there… Let's pause for a moment and think about the great big-wave surfer, Laird Hamilton. The guy is obsessed about finding THE BIGGEST POSSIBLE WAVES HE CAN FIND! Why? Because that's how he knows he can see what he's made of and HAVE THE MOST FUN!! Crazy? Of course. And that's how he is fulfilling his idiosyncratic, Heroic destiny and inspiring all of us to do the same in our own unique ways as well. Side note: Have you seen Finding Joe yet? Laird tells his story in it. Along with Tony Hawk. They talk about all the FEAR they felt pursuing their big, hairy, audacious dreams. Watch the trailer here. Full movie for free here. Now… Let's talk about the ancient Stoic philosopher, Epictetus. Epictetus was a former slave who taught the guys who taught Marcus Aurelius. Every morning, I invite his presence into my consciousness during my AM Heroic meditation. Every morning, he tells me pretty much the same thing: "Practice your philosophy and remember the choice of Hercules!" As we've discussed, Hercules was one of the ancient Greek and Stoic philosophers' favorite heroes. They liked to tell the story about Hercules BEFORE he was Hercules. We talk about it in our Notes on How to Think Like a Roman Emperor and this +1 on The Choice of Hercules. The quick recap. Young pre-Heroic Hercules is walking in a forest. He comes to a fork in the road, at which point two goddesses approach him. One goddess rushes ahead of the other. She's overly made up and preening a bit as she tells him that, if he follows her, his life will be easy and awesome. She says her name is "Happiness" but she's lying. Her name is really "Vice." The second goddess waits patiently then steps forward. She has a stern yet beautiful countenance and tells Hercules that if follows HER, his life will be full of pain and challenges AND… as he strives to overcome those challenges in service to something bigger than himself, he will earn the respect and admiration of the gods. Her name? Areté. Hercules, of course, chose wisely. Epictetus reminds me (EVERY MORNING!) that I need to make that Choice of Hercules EVERY DAY—especially TODAY. A noble life worthy of the respect and admiration of the gods (and ourselves!) is NOT SUPPOSED TO BE EASY. Those challenges we face? Those are the waves that give us a chance to flourish. Epictetus often reminds me of another thing. He tells me that, if I complain about the inevitable challenges of life, then I'm kinda like the boxer who enters the ring only to walk out the moment he gets punched in the face. That, of course, would make NO SENSE. What did the boxer expect? To do yin yoga with his opponent? Let's quote the ancient Stoic sage directly here because it's so good. He tells us: "But what is philosophy? Doesn't it simply mean preparing ourselves for what may come? Don't you understand that really amounts to saying that if I would so prepare myself to endure, then let anything happen that will? Otherwise, it would be like the boxer exiting the ring because he took some punches. Actually, you can leave the ring without consequence, but what advantage would come from abandoning the pursuit of wisdom? So, what should each of us say to every trial we face? This is what I've trained for, for this my discipline!" I repeat: IT'S SUPPOSED TO BE CHALLENGING. And… Yet… I repeat: When we approach our inevitable challenges with the right mindset and consistent practices, life eventually becomes a LOT "easier" and those waves and punches become a joyful part of the Heroic, eudaimonic, noble, well-lived life. Let's remember that Today as we paddle out to our waves and step into the arena that is our lives. Love ya. Let's go!!! P.S. Speaking of stepping into the arena, check out this +1 on The Optimizer in the Arena for some old-school Teddy Roosevelt wisdom! +1 +1 +1 +1 +1 +1

With Yoda and Laird In our last +1, we revisited our thinking on our Targeted Thinking practice. As you may recall, we added a Step 0 to the protocol that involved accepting our reality COMPLETELY before we shift to figuring out how we'd like to create a better reality and what, specifically, we will do RIGHT NOW to create it. Today I want to chat more about acceptance. We'll bring my Yoda, Phil Stutz, back to the party to tap into more of his near-infinite wisdom. Btw. Phil and I have been working together for nearly six years now. It's remarkable to me just how deep we can go these days as I have fun truly practicing my and our philosophy at deeper and deeper levels. Btw2. The reason I'm able to practice even more deeply is because I have taken on bigger and bigger challenges—as Phil says, I'm dealing with "real bullets" now. And, as another dear friend and mentor (Matt McCall!) puts it: I'm officially working out in "the big boy gym." (Lifting Real Weights vs. Styrofoam Weights for the win, folks!!) Now… Phil doesn't tell us to just *accept* reality. He tells us that we need to RADICALLY accept reality. One of the metaphors he likes to use is to imagine that you're a surfer. When you're surfing, you have ZERO control of when and how the waves show up. (Right?) But… You have pretty much COMPLETE control over how you choose to respond to any given wave. (Right?) That's Part 1 of this +1. The wise, eudaimonic surfer embraces that fact. How? By not complaining about the waves. They are what they are. And, the wise life-surfer knows that the waves, when viewed properly, are what make the whole experience FUN!! No waves, no fun. Now for Part 2. Question time… Two parts to the question. First, if you're REALLY committed to becoming a REALLY great (!!!) surfer, do you go to the beaches with the tiniest waves? Or… Do you find the beaches with the right-sized big waves to have the most fun challenging yourself with your current level of skill? Note: Finding the right-size waves is an important distinction that's part of a longer chat. We want to make sure we find our flow channel—not too little or too much stress or we'll be bored or anxious! (Superyou for the win!) Second, when you arrive at the beach and swim out to start catching the right-sized (appropriately big!) waves, do you COMPLAIN when a big wave approaches or do you smile and get after it, seeing just how well you can ride it while—very importantly—ENJOYING the thrill of the experience?? Of course, unless you're crazy, you ENJOY those (appropriately) big waves. That's the whole reason you showed up at the beach in the first place, right?! And THAT is how we want to approach our lives and all the inherent "waves"/challenges that show up on our heroic quests. Friendly reminder: THIS IS WHAT WE'VE TRAINED FOR, HERO!! So… Got any waves in your life right now? Awesome. Surf's up. Let's go get it as we enjoy the ride!!! +1 +1 +1

An Update on Our Targeted Thinking Protocol In our last +1, we continued our discussion about what to do when you're going 0 for 12 in life and discussed the importance of doing that ONE thing that is most important RIGHT NOW. Then, because I can't go longer than a few +1s without referencing my tattoo that serves as the one-word summation of my entire philosophy, we brought my right forearm into the discussion and celebrated the ancient word ARETE. (Cue Maui from Moana's "You're welcome!" for the incessant repetition. ) Today I want to chat about YET ANOTHER way to win that ultimate game of life—closing the gap between who you're CAPABLE of being and who you're ACTUALLY being RIGHT.THIS.SECOND! It's time to chat about Targeted Thinking. (Again.) Since our last chat, I've refined my thinking on it. Here's how I currently practice and teach it. (See Basic Training Objective 2, Lesson 5 for more!) Actually… First… Here's how I framed it in that +1 from a couple of years ago. Step 1 of Targeted Thinking is to step out of Victimland and take a step into Heroicland by asking ourselves a simple question: WHAT DO I WANT? Note: Victims complain about what's not working in their lives. Creators create what they want in their lives by asking THAT question. (See Power of TED* for more.) Then, once you've gotten even an inkling of clarity on what you want in any given moment, the follow-up question is simple: NOW WHAT NEEDS TO GET DONE? In prior +1s, we brought that wisdom to life with discussions about its efficacy in dealing with chicken poop and flat tires. Today I want to hone our practice by adding a few more steps to the Targeted Thinking protocol. Yes, knowing what you want is ESSENTIAL to the process of living Heroically and creating a better life. And, of course, taking action in pursuit of creating that ideal, is also essential. And… Before we even get to asking ourselves what we want, I think we need to step back an inch or three and ACCEPT REALITY EXACTLY AS IT IS. This is what Byron Katie describes as "Loving What Is." Which, as we've discussed, is just a modern take on the ancient Stoic practice known as "The Art of Acquiescence." (See the +1 on Suffering = Pain x Resistance and the +1 on Deo Volente + Thy Will Be Done for more.) So… Step 0 with our updated Targeted Thinking protocol is simple: Acceptance—complete and utter acceptance of EXACTLY what is happening right now. Period. That, of course, is much easier said than done but the wisest among us get the power of this practice. Then… Once we've stopped arguing with reality (reminding ourselves that we will ALWAYS lose when we argue with reality!) we are ready for the first step in our protocol. Step 1. Asking ourselves: WHAT DO I WANT? Feeling energetically sluggish? Unproductive or lacking purpose at work? Disconnected from yourself and/or your loved ones? Perfect. Accept that. Now… What do you want? To feel Heroically Energized? Heroically (and Purposefully) Productive? Heroically Connected? Awesome. Spend THREE SECONDS (!) getting a little more clarity on that. Note: We're not talking about a 3 months worth of 30-minute journaling sessions to get clarity. SPEND THREE SECONDS RIGHT IN THE MOMENT YOU FEEL WOBBLY THINKING ABOUT WHAT YOU WANT. Got it? Awesome. That's Step 1. Step 2. Ask yourself: What can I do RIGHT NOW that would take me one step closer to getting more of what I want? AGAIN: We don't need a 101-page polished strategic plan you're going to submit to some higher authority for a grade here. SPEND THREE SECONDS RIGHT IN THE MOMENT YOU FEEL WOBBLY THINKING ABOUT WHAT YOU CAN DO RIGHT NOW TO GET MORE OF WHAT YOU JUST DECIDED YOU WANT. Got it? Awesome. That's Step 2. Now we're ready for Step 3. This is, unquestionably, the most important of all the steps but it's useless unless you do the first ones. Here it is… Step 3. TAKE ACTION. SPEND THREE SECONDS GETTING INTO ACTION DOING THE THING YOU DECIDED YOU NEED TO DO TO GET MORE OF WHAT YOU JUST DECIDED YOU WANT. (Yes, that's a lot of ALL CAPS. ) To recap. Step 0. Accept your current reality. Step 1. Create a Target of what you want. Step 2. Decide what you can do RIGHT NOW to move in the direction of your desired outcome. Step 3. Take action. Final step? +1. REPEAT that process. All day. Every day. ESPECIALLY TODAY, Hero. Day 1. All in. Let's go! +0. +1. +2. +3. +1.

To Get What You REALLY Want Not too long ago, we chatted about MLB All-Star Sean Casey (The Mayor!) going 0 for 12 one season when he was batting nearly .400. As you may recall, his coach told him that he didn't care about those numbers. What his coach cared about was whether or not he was dominating his protocol. In that context, I asked you if YOU were going through a rough patch—perhaps feeling like you were going 0 for 12 in your Energy or your Work or your Love. Then I gave you a couple of hugs as I playfully told you that I love ya () and… I don't ultimately care about the current state of those things. Then I said that what I DO care about is whether or not you are working your protocol. I asked: Do you know who you are at your best in your Energy, your Work and your Love? Are you recommitting to being that best version of yourself every morning? Do you know what virtues that best version of you embodies? Are you recommitting to showing up with those virtues every morning? Do you know what specific things you DO when you're most on fire? Are you recommitting to those things every morning and then ACTUALLY DOING those things every day? Now… All that's nice and hopefully helpful even if it's not all that warm and fuzzy (!) but… Let's simplify it even more. ULTIMATELY, although it's VERY helpful to know who you are and how you show up when you're at your best in your Energy, Work and Love (which, of course, is why we architected the Heroic app to help you do exactly that!), we can simplify the game of life even more. Let's invite some more great thinkers to the party to tell us what they think… First, the great spiritual teacher Byron Katie tells us that there's always (!) only (!) ONE THING we need to do. If it's doing the dishes, do the dishes. If it's doing the laundry, do the laundry. If it's taking a deep breath or going on a walk or sending that email or making that phone call or apologizing to that loved one or turning the electronics off to get a good night of sleep or … FILL-IN-THE-BLANK with whatever might be the next thing, do that FILL-IN-THE-BLANK next most important thing—however mundane or scary you may think it is. Repeat. Over and over and over again. Ideally, with a smile… Loving What Is as you show up as your best self. Then we have David Reynolds. He's a Zen therapist who wrote the great little book Constructive Living. What's he tell us? The SAME THING. The question he gives us is as powerful as it is simple. Here it is: "Now what needs to be done?" Life feel overwhelming? Perfect. "Now what needs to be done?" Still feel a little wobbly? Perfect. "Now what needs to be done?" Navy SEAL sage Mark Divine echoes this wisdom. The metaphor he uses comes from the battlefield of war. When chaos shines its dark light on our world, he tells us that we need to SIMPLIFY THE BATTLEFIELD and create FRONT-SIGHT FOCUS. In other words, what's THE next most important thing you need to do? DO THAT. Repeat. Over and over and over again. Peak performance coaches say the same thing. They tell us that elite performers maintain a "task focus" in the midst of extreme pressure. They don't think about everything that could go wrong (or right), they think about… WHAT NEEDS TO GET DONE RIGHT NOW. Over and over and over again. So, yah. Even without thinking about who you are your best in your Energy, Work and Love, you can always win the ultimate game of life by doing one simple thing: Whatever that moment demands of you. btw: We can simplify ALL THAT wisdom even further. How about we distill ALL THE GREAT WISDOM across ALL THE GREAT WISDOM TRADITIONS into one simple word? I tattooed it on my right arm. ARETE. Close the gap between who you're capable of being and who you're actually being. Not someday. TODAY. Not some moment. RIGHT NOW. +1. +1. +1. All day. Every day. Especially TODAY. Bonus points: Do it with a smile! + + +

"Why Is It on the Ground Again?!" In our last +1, we talked about our rooster, Happy. He's still hanging in there. Today I want to continue the theme we explored in that +1 and see if we can get better at using the things that currently trigger us to feel annoyed, to instead, trigger us to feel grateful. Here's an example from the Johnson house to help you think of things YOU might want to reframe in YOUR house. So… My son Emerson is a high-energy kid. Note: I was going to say my "little guy" Emerson but he's almost 10 as I type this and he's NO LONGER little. It's shocking to see the speed with which he's growing! As we've joked before, when he wakes up, he kinda runs out of the room like Kramer from Seinfeld—all energy all the time. It's FANTASTIC. Except, of course, when it's not. (Hah.) So… Mundane example. For some strange reason, when Emerson uses the toilet paper in the bathroom, he often rips it off the little horizontal bar it rests on and the roll of toilet paper winds up unraveled and strewn across the bathroom floor. L O L. Now… I'm a parent AND a teacher so, of course, we've had some Conquering Toilet Paper 101 classes on how to gently roll the toilet paper and gently rip the amount you need from the roll while ensuring it stays in place at the end of the job. (10 Big Ideas, folks! ) And… That lesson just hasn't stuck. L O L. So… After Emerson's done his thing, that toilet paper roll often winds up strewn across the bathroom floor. And… I can choose to use that toilet paper everywhere (again!) as either a trigger for my annoyance (and yet another lecture on the mechanics of toilet paper)…. OR… I can use that same trigger as an opportunity to appreciate the fact that, one day WAY too soon, that toilet paper roll is going to be perfectly and permanently affixed to its resting place—never to see the floor again. And… I just got tears in my eyes typing that. I'm not ready for that day yet. I want to fully enjoy the incredible enthusiasm of my not-so-little-boy who is becoming a wonderfully enthusiastic young man for as long as I can—knowing that, like all the other wonderful things in my life, will not last forever. That's Today's +1. Got a trigger? Seriously. Pause. Think of at least one little thing a loved one does that, if we ACTUALLY practiced our philosophy with a little more rigor, could EASILY be alchemized from annoying to charming… Go it? Awesome. Let's remember the fact that life is preciously short. And… Let's use everything we can as a reminder of just how precious it is. -1 to +1. All day. Every day. ESPECIALLY Today.

Alchemizing Bread Crumbs, Dishes and Legos Alexandra just walked into my office to tell me that she thinks our rooster, Happy, is dying. Before we talk more about that… Yes, our rooster's name is Happy. Emerson and Eleanor are phenomenal pet namers. We have Happy the Rooster, Lovey and Floppy and Spikey and Longbeak and Goldie the chickens. Then there's Zap—the dog that showed up on our property one New Year's Day a couple of years ago and adopted us. And don't forget Wags, another awesome dog who decided he wanted to move in one day as well. Now… If you've ever listened to one of my Zoom calls, you've probably heard a rooster in the background. Sometimes, I have to admit, I find his crow charming while other times I find it distracting—whether it's on a Zoom or in my morning meditation when he's doing his thing RIGHT outside my office window. But… This rooster is truly an awesome rooster. We hatched him ourselves and he does his job protecting his hens Heroically well and he's not an ornery guy like his dad rooster was. So… When Alexandra came in and told me she thinks he's dying (while she does her country-nurse thing with him to try to save him!), I felt a deeper sense of sadness than I've felt when we've lost some other chickens and found other dead creatures on the property. I always use those moments as another Stoic reminder of Memento Mori but this one hit me deeper. I really like this guy!! Then I thought of a story Alexandra shared once. It was about bread crumbs. I forget the relationship book from which she got the wisdom but the basic idea was this… In a significant long-term relationship with ANYONE (let alone a spouse or kids) there will INEVITABLY be things about that person that annoy you. Maybe they leave bread crumbs on the counter (which irritated the author of the book who told the story) or maybe they leave the dishes out or maybe they leave their Legos all over the house if they're kids (which, in his less-than-enlightened moments can irritate the author of this +1 ). Or maybe they do any number of things people do because they're human and none of us are perfect. It's easy to find those little things annoying. And… What if… One day… Those breadcrumbs or dishes or Legos or whatever weren't there because that loved one was no longer there? All of a sudden we'd MISS those breadcrumbs or dishes or Legos or whatever. That's what I thought of when I heard Happy might not make it. He hasn't been crowing for the last several days because he hasn't been feeling great. I already miss him. And I want to make sure I don't let those little things my kids and wife and others do that I might find annoying distract me from the fact that their presence in my life—with ALL the imperfections—is a profound GIFT. In fact, what I try to do these days is use those VERY things I used to find annoying as THE TRIGGER for me to appreciate just how blessed I am. I hope our rooster makes it so I can remind myself of this wisdom every time I hear him crow. Cock-a-doodle-do!!! Day 1. Let's go.

And… How to Make Yours Heroic In the last few +1s, we spent some time talking about how to win the game of life by focusing on WHAT'S IMPORTANT RIGHT NOW. I'd like to continue that discussion. And, this time, I'd like to invite my friend Sean Casey back to the party so he can share HIS insanely (!) inspiring take on the subject. Quick context. As we've discussed, Sean was voted the friendliest guy in baseball. They nicknamed him "The Mayor." He's now part of Major League Baseball's Emmy-winning show MLB Tonight. He also has his own podcast. It's appropriately called "The Mayor's Office." Recently, he had a guy on his show who was also a fan of Heroic. They had a little chat about the app. And… Sean WENT OFF about how the app has changed his life. It's probably the best overview of the app (especially for sports fans!) I've ever seen. It's so good that I want to share it here now. So, let's head to The Mayor's Office for a special field trip. I'll see you in less than two minutes!! !!! If that doesn't fire you up, I don't know what will!! Haha!! That's Today's +1. Here's to making the game of life Heroically fun!! As always… Not someday… TODAY. P.S. Here's the transcript from that segment above! !! I look at it this way, and Brian Johnson talks about this. If you, me and Chinch went out and played baseball right now, and we were on this open field and I pitch to Tim, Tim crushes one, Chinch goes and runs and gets it. We come back. We're like, "yeah, this is fun!" Well, that's not as much fun as if we take the foul lines and we run 'em down each line and we put foul poles up. We put a 330' sign in the corner, 385', 410'. We put a fence up that says, if you hit it over this fence, you get one point. If guys are on base, you get three, four, you know, 2, 3, 4 points. This guy, we're gonna put a mound up with a rubber. It's gonna be 60 feet, six inches away because that seems fair. You're gonna throw it to me. We're gonna compete. We're gonna get after it. Holy [edited]. Here we go. This is a ton of [edited] fun. Right? I think of that as Heroic. Heroic is my foul lines… It's my game! It's my game of life. So I line up, what are my routines? What are my habits? What am I gonna do to win my morning? What am I gonna do at night to get better sleep? What time do I need to get upstairs? What book am I gonna read? How am I gonna serve my kids today? How am I gonna serve my buddies today? And all of a sudden at the end of the day I go, man, that was a great game today. Holy [edited]. You know what I mean? It's like, you start creating your own game because you've created the boundaries and that Heroic app…when you're shooting that arrow into your targets, it's a dopamine. It's just like, man, this is so freaking awesome. And all of a sudden you start to realize, wow, you've created some habits and routines that is giving you the life that you've always wanted. Let's go, let's go.

Gandhi, the Gita, Bagger Vance, and YOU In our last couple +1s, we've had fun hanging out with some world-class peak performance coaches: Harvey Dorfman and Phil Stutz. What did they teach us? They tell us that it's ALL ABOUT focusing on the PROCESS of TAKING ACTION rather than the unhealthy obsession on the OUTCOMES. They, of course, are not alone in this perspective. We talk about it in one of my all-time favorite +1s called "Did I Win? How to Sink a $1m Putt and Do Other Great Things." Short story: Lanny Bassham worked with a golfer who hadn't won in a while. Lanny told him to not even think about winning a tournament. Instead, they developed a protocol. His job was to EXECUTE that protocol every shot of every round he played. Fast forward a few tournaments. It's the final shot on the final hole on the final day of the tournament. Our golfer steps up, executes his protocol and makes the putt. Then his wife runs onto the green and leaps into his arms. His response? "Did I win?" I just got goosebumps typing that out. I've told that story COUNTLESS times. And it gets me EVERY SINGLE TIME. Imagine stepping up for a $1 million dollar putt and being SO FOCUSED on the PROCESS that you're OBLIVIOUS to the OUTCOME. Boom. That's how it's done. Then there's Gandhi. He tells us the same thing in his own words. In Eknath Easwaran's FANTASTIC biography Gandhi the Man (check out those Notes!), we learn that Gandhi liked to say: "The goal ever recedes from us. The greater the progress the greater the recognition of our unworthiness. Satisfaction lies in the effort, not in the attainment. Full effort is full victory." BOOM. That's how it's done. Where'd Gandhi get that wisdom? From his bible, the Bhagavad Gita (check out those Notes!) where we learn the fact that: "The awakened sages call a person wise when all his undertakings are free from anxiety about results." I could go on and on and on. I'll leave it at that for now. Actually… Let's bring it back to the 21st century and hear how Steven Pressfield puts it in The War of Art (check out THOSE Notes as well!). He tells us: "The professional has learned that success, like happiness, comes as a by-product of work. The professional concentrates on the work and allows rewards to come or not come, whatever they like." btw: Pressfield actually wrote a book on the subject that became a movie starring Will Smith and Matt Damon. Ever heard of The Legend of Bagger Vance? Did you know that that movie is basically the Bhagavad Gita on a golf course? Yep. In the Gita, a wise god (Krishna) advises a reluctant warrior (Arjuna). In The Legend of Bagger Vance, a wise caddy (Bagger Vance) advises a reluctant golfer (Rannulph Junuh). "Bagger Vance" "Bhagavad Gita." Get it? So… Quick check-in… What do YOU want in your life? More Energy? More Productivity? More Connection? Awesome. What can you do RIGHT NOW (!) to take ONE STEP toward to achieving it? Get on that. Release attachment to outcomes. Repeat. All day. Every day. ESPECIALLY… TODAY. +1. +1. +1.

On Action, Action, and More Action In our last +1, we hung out with one of the friendliest guys in baseball (The Mayor Sean Casey!) and his legendary coach Harvey Dorfman. I want to spend a little more time with Sean and bring another legendary coach to the party—MY coach, Phil Stutz. It's funny because when Sean told me the story shout how Harvey RUTHLESSLY focused on the process goals NOT the outcome goals, I immediately thought of Phil. As we've discussed, Phil says the same thing in his own way. He says that most people focus on the OUTCOMES in their lives when they should be focused on the ACTION they are taking in pursuit of their desired outcomes. The way he frames it is to imagine pearls. You can spend all your time COUNTING how many pearls you have (or don't have!)… Or… You can ignore the counting and simply focus on STRINGING THE NEXT PEARL. Over and over and over again we focus on what needs to get done right now. What's important RIGHT NOW? Do it. String the next pearl. Over and over and over and over again. You do that enough time and you know what happens? You get a LOT more of the outcomes you've been wanting. And… Somewhere along the way you learn that the REAL prize is knowing how to flip the switch and get into action—showing up as the best, most Heroic version of yourself. Not someday… Today. Let's do that. +1. +1. +1. Let's go! P.S. I love pearls. I have one on my desk at all times to remind me of the wisdom from this +1 on How to Make a Pearl and this wisdom from this +1 on The Pearl in My Pocket.