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What's Inside - See The Protocols
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Be the Star Journaling
12:00 PM 30m
Envision your athletic journey as a captivating story where you are the main character. Use this journaling practice to:
Celebrate wins and relive moments of triumph in vivid detail 🏆
Reflect on fears, frustrations and challenges to learn and grow 💪
Develop a strategic, solution-focused mindset to conquer obstacles
Increase self-awareness of vulnerabilities and areas to improve
Build confidence to take calculated risks and make breakthroughs 🚀
Seeing yourself as the star helps build the self-belief and resilience needed for athletic greatness. 💫
Gratitude Journaling
12:00 PM 30m
Take a few minutes each evening to acknowledge and appreciate the positive aspects of your athletic journey by writing out 3 things you're grateful for. This can be:
Hitting a personal best 🏆
Overcoming a training obstacle
Making progress in recovery from injury
Or simply finding joy in the process
Gratitude journaling provides a tangible record of the enjoyment found in the daily grind, motivating you by reminding you why you started. It also decreases stress, increases optimism and lessens anxiety. 😌
Mental Blocks Unblocker
12:00 PM 30m
Use this 3-step journaling process to identify, understand and find actionable solutions for overcoming mental blocks hindering peak performance:
Identify the Block - List all possibilities for what could be holding you back (self-doubt, fear, external pressures etc). Reflect on each to pinpoint the root cause.
Understand the Emotions - Explore how you truly feel about this block. Are you frustrated, anxious, demotivated? Expressing emotions enhances emotional awareness.
Find Solutions - Shift your focus to potential actions within your control to change the situation. This engages a problem-solving mindset.
This process builds emotional intelligence and resilience to break through mental barriers. 🧠
Reflecting on your experiences helps identify your true values and skills, providing knowledge of your ability to live by those values and confront challenges.
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Strategic Mindset
Seeing yourself as the main character makes you more solution-focused and inclined to develop strategic plans to overcome obstacles, just like a hero.
💪
Confidence Booster
Crafting your personal narrative opens you up to taking calculated risks that lead to breakthroughs, driven by belief in your ability to be the hero.
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Decreased Stress
Acknowledging positive aspects of your journey through gratitude journaling has been shown to decrease stress levels.
💪
Increased Optimism
Creating a record of things you appreciate helps build an optimistic perspective focused on the joys found in the process.
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Motivation Booster
Reminding yourself of why you started provides an motivational source to persevere through challenges.
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Emotional Awareness
Naming emotions and exploring how you truly feel about challenges lessens their impact and enhances emotional intelligence.
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Resilience Builder
Developing a solutions-focused mindset creates resilience to push through mental blocks instead of dwelling on the issue.
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Improved Performance
Overcoming mental blocks and building emotional regulation skills leads to improved focus and ability to perform at your peak.
This routine focuses on developing a culture of mutual support within your team. By encouraging team members to care for and support each other, you can create a more cohesive and effective unit.
# Benefits:
Increased team collaboration and synergy
Enhanced problem-solving capabilities
Improved team morale and job satisfaction
Jocko Willink reveals a surprisingly simple way to get people to respect you.
Graham Weaver, Lecturer at Stanford Graduate School of Business and Founder of Alpine Investors, shares the three most important principles for living a full life as part of the GSB 2024 Last Lecture Series.
This comprehensive routine guides you through a process of self-reflection, energy mapping, and committed action to help you live your life at full power. By identifying and addressing obstacles, discovering what truly energizes you, and taking decisive action towards your goals, you'll align your life with your deepest desires and unleash your inner wisdom.
Hint: It involves discovering the power of your second voice.
GSB 2024 Last Lecture Series: How to Live Your Life at Full Power
Graham Weaver, Lecturer at Stanford Graduate School of Business and Founder of Alpine Investors, shares the three most important principles for living a full life as part of the GSB 2024 Last Lecture Series.
Hint: It involves discovering the power of your second voice.
This daily routine focuses on taking consistent, committed action towards your goals. By identifying, executing, and reflecting on a specific 'all-in' action each day, you build momentum, reinforce your commitment, and gradually shift your identity to align with your chosen path.
Arthur Brooks is a social scientist, professor at Harvard University, a columnist for The Atlantic, and the bestselling author of From Strength to Strength. In this episode, Arthur explains how intelligence changes as we get older, and how to take advantage of this to maximize our happiness and success. He distills truths about the meaning of happiness and its three main components: enjoyment, satisfaction, and purpose. He goes into detail about many of the keys to a happy life, including the importance of cultivating virtuous relationships. On the flip side, Arthur warns of the dangers of social comparison, "success addition," and the four worldly idols—money, fame, power, and pleasure—that drive many of us. Additionally, Arthur provides examples of exercises that can guide one in the right direction, overcome fear, and cultivate habits that can lead to a happier life.
Topics Covered:
Insights from Arthur's career as a professional French horn player
A radical shift away from music to a Ph.D. in quantitative policy
Personal experience with shifting intelligence: fluid vs. crystallized intelligence
An epiphany from a chance encounter on an airplane that shaped Arthur's thinking
The three main "macronutrients" of happiness
Exploring the "purpose" component of happiness
The importance of having a partner and true friendships
The makeup of a true friendship, and why men tend to struggle with making real friends
The "satisfaction" component of happiness and the importance of "wants management"
The tyranny of social comparison
Insights into happiness through Chinese art, and the concept of a "reverse bucket list"
An exercise demonstrating the importance of relationships with others and the need to work on them
The four main idols that drive us: money, fame, power, and pleasure
Success addiction, workaholism, and their detriment to happiness
A radical approach to overcome fear—the antithesis to love and happiness
Ancient Hindu advice for the perfect life
The end result of getting caught in the four idols
The complexity of happiness
About The Peter Attia Drive:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
Embrace Your Journey as 'That Woman': A Comprehensive Daily Routine
This plan combines elements of authenticity, productivity, health, and happiness into a flexible structure that you can adapt to your unique lifestyle.
Remember, this routine is a guide, not a rigid set of rules. Feel free to adjust and personalize it to fit your needs and preferences. The goal is to create a day that feels empowering, balanced, and true to who you are.
# Benefits:
Start your day with intention and gratitude
Boost productivity while maintaining flexibility
Nourish your body and mind
Make time for personal passions and joy
End your day with relaxation and reflection
Embrace your authentic self and create a life that truly reflects who you are!
# The "That Woman" Routine
✨ Introducing "that woman"—the wellness and productivity routine for those of us who love self-care but don't have hours to dedicate to it each day.
This routine is all about being authentic, efficient, and happy without the pressure of perfection.
# Four Essential Steps to Becoming THAT WOMAN:
🦋 Embrace Authenticity And Self-acceptance
🚀 Create Your Productivity Routine
🥗 Create Your Health Routine
🌻 Create Your Happiness Routine
Say goodbye to cookie-cutter routines and hello to a lifestyle that fits YOU perfectly.
# Video Content
Press Play NOW to step into your power and design a life that's uniquely yours!
This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
Young Strength is a series focused on exploring concepts around strength & conditioning with young professionals in the industry between the ages of 20-30 years.
# This Episode
In this episode, we talk with Michael Rheese, a well-travelled Aussie gearing up for his next adventure into the realm of strength and conditioning with the LA Giants.
# Michael's Educational Journey
Michael's path to building his knowledge in exercise science and strength conditioning includes:
Studying at Deakin University in Geelong, Australia
Completing a 12-month internship at UCLA
Returning to Australia to further his studies
# Benefits of Michael's Educational Path
Strong theoretical foundation in exercise science
Advanced knowledge in strength and conditioning principles
Hey there! Dr. Kim here. I'm excited for you to experience this day of personal growth and self-improvement. We're combining five transformative habits into one powerful daily practice. This routine will help you:
Build a stronger mindset
Overcome mental barriers
Nurture your well-being
I've seen it work wonders in my own life and in the lives of countless clients. You've got this!
# Benefits
Start your day with increased self-belief and motivation
Make decisions with confidence by overcoming loss aversion
Celebrate progress and let go of perfectionism
Prioritize your well-being without guilt
End your day with self-love and compassion
Are you tired of feeling stuck in a rut? Are you sick of self-loathing and self-doubt?
If you're ready to break free from old habits and start living your best life, don't go anywhere. This week, I'm diving into the psychology behind personal growth, uncovering the secrets to real, lasting transformation!
Forget the quick fixes and empty promises. I'm sharing 5 powerful habits that will not only improve your health and well-being but also ignite a major shift in your life.
From believing in yourself to prioritizing self-love, each habit is a stepping stone toward a brighter, more fulfilling future.
This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
mindbodygreen offers a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together. We believe that these pillars of health are all interconnected.
Appreciate Moments of 'Microflow' to Enhance Well-being
We all experience anxiety, and sometimes it can feel like we're locked in an endless cycle of stress and worry. But what if, instead of seeing anxiety as a curse, we could recognize it as a unique gift?
This routine helps you:
Recognize small moments of joy and flow
Appreciate these moments more deeply
Use these experiences to offset anxious feelings
By identifying and appreciating moments of 'microflow' throughout your day, you can enhance well-being and counterbalance anxiety.
This conversation with Dr. Mark Williamson was recorded at a live Action for Happiness event on 14 Dec 2022.*
