1 00:00:20,411 --> 00:00:22,114 Speaker 1: Hello Habit Mechanics . 2 00:00:22,114 --> 00:00:23,678 It's Dr John Finn here. 3 00:00:23,678 --> 00:00:25,842 I hope you're having a great week so far. 4 00:00:25,842 --> 00:00:33,816 So in this podcast we are picking back up with the Train 5 00:00:33,875 --> 00:00:45,225 your Brain for the AI Revolution book, one that shared the first 6 00:00:45,225 --> 00:00:53,661 section of the book, which was the sort of introduction to AI 7 00:00:53,862 --> 00:01:00,295 and brain states, our brain being like a battery that has 8 00:01:00,475 --> 00:01:02,156 three core brain states. 9 00:01:02,156 --> 00:01:12,246 Some of those brain states can now be um replicated by 10 00:01:12,325 --> 00:01:14,110 technology, ai. 11 00:01:14,110 --> 00:01:18,634 Some of those brain states can be augmented with technology. 12 00:01:18,634 --> 00:01:24,860 So in in that that part of the book which is and I've got a 13 00:01:24,920 --> 00:01:30,526 beautiful hardback cover of a hardback version of the book in 14 00:01:30,546 --> 00:01:33,978 my hands right now so in that part of the book we covered the 15 00:01:34,018 --> 00:01:35,040 first seven chapters. 16 00:01:35,040 --> 00:01:36,915 So if you haven't listened to that already, you can go back 17 00:01:36,936 --> 00:01:37,558 and listen to it. 18 00:01:37,558 --> 00:01:44,623 Then in the second episode, we covered brain state measurement. 19 00:01:44,623 --> 00:01:48,635 So you go back and measure your brain states or listen along if 20 00:01:48,635 --> 00:01:49,359 you've got the book. 21 00:01:49,359 --> 00:01:53,638 And then what we're going to talk about in this episode is 22 00:01:53,799 --> 00:01:58,318 I'm going to share with you the chapters that are connected to 23 00:01:58,338 --> 00:02:03,610 step 2 of the book, which is planning with the task director. 24 00:02:03,610 --> 00:02:06,620 So remember the success cycle has four steps. 25 00:02:06,620 --> 00:02:09,239 Step one is measure your brain states. 26 00:02:09,239 --> 00:02:11,509 Step two is planning with the task director. 27 00:02:11,509 --> 00:02:14,870 Step three is optimisation with the day designer. 28 00:02:14,870 --> 00:02:20,155 Step four is optimisation with the routine engineer and then in 29 00:02:20,155 --> 00:02:25,415 step five the bonus step we show you how to use that system 30 00:02:25,455 --> 00:02:28,962 to help others to thrive and be at their best. 31 00:02:30,129 --> 00:02:37,498 So, as I've been saying, most coaching is failing in the AI 32 00:02:37,598 --> 00:02:42,283 era because it's just getting more and more difficult to 33 00:02:42,323 --> 00:02:45,346 actually put into practice the things that we agree are a good 34 00:02:45,426 --> 00:02:45,747 idea. 35 00:02:45,747 --> 00:02:52,679 So we might recognize that we're overly stressed and have 36 00:02:52,739 --> 00:02:55,423 some stress management techniques that we've been 37 00:02:55,483 --> 00:02:58,293 taught or learned or been coached on, but we don't use 38 00:02:58,353 --> 00:03:02,417 them, we forget to use them, and that's why we need a systematic 39 00:03:02,417 --> 00:03:02,858 approach. 40 00:03:02,858 --> 00:03:05,963 And that's why we need a systematic approach. 41 00:03:05,963 --> 00:03:10,856 So we need a way of actually measuring our brain's 42 00:03:10,877 --> 00:03:12,224 neurobiological rhythms and patterns and understanding that 43 00:03:12,246 --> 00:03:14,896 with more clarity, so we can get more control. 44 00:03:14,896 --> 00:03:16,681 And that's step one of the success cycle. 45 00:03:16,681 --> 00:03:23,599 We need a long-term strategic plan so that we can connect what 46 00:03:23,599 --> 00:03:27,514 we want to be working on today, which might be stress 47 00:03:27,554 --> 00:03:31,317 management or something else, or better leadership, or better 48 00:03:31,356 --> 00:03:36,716 parenting or whatever with the distant future, and that's why 49 00:03:36,957 --> 00:03:39,453 we have step two of the success cycle, which is planning with 50 00:03:39,473 --> 00:03:40,317 the task director. 51 00:03:40,317 --> 00:03:47,064 But having a long-term strategic plan isn't enough. 52 00:03:47,064 --> 00:03:51,213 We need a daily strategic framework, and that's step three 53 00:03:51,213 --> 00:03:53,258 , which is optimization with the day designer. 54 00:03:53,258 --> 00:04:00,414 And then we also need a way of automating that daily strategic 55 00:04:02,076 --> 00:04:05,921 plan, and that's why we have step four automation with the 56 00:04:05,981 --> 00:04:06,783 routine engineer. 57 00:04:06,783 --> 00:04:11,938 And then if we want to become a coach and help others, or a 58 00:04:11,998 --> 00:04:16,509 leader and help others, we can use that same simple, practical, 59 00:04:16,509 --> 00:04:25,504 proven four-step system as our coaching framework or or part of 60 00:04:25,504 --> 00:04:27,666 our leadership um system. 61 00:04:27,666 --> 00:04:32,293 So, yeah, so, anyway, that's the context. 62 00:04:32,454 --> 00:04:35,959 So what's coming up is um. 63 00:04:35,959 --> 00:04:36,682 What we got here. 64 00:04:36,682 --> 00:04:43,454 We got chapter 14, 15, 16, 17, 18 and 19, and essentially we're 65 00:04:43,454 --> 00:04:48,148 going to work from helping you to craft that bigger vision of 66 00:04:48,187 --> 00:04:53,502 your future all the way back to the next 30 days. 67 00:04:53,502 --> 00:05:04,449 And I think this is what's really key in the success cycle 68 00:05:04,850 --> 00:05:09,194 is that we have that clear 30-day focus, but we can connect 69 00:05:09,194 --> 00:05:16,502 that 30-day focus to our bigger , bigger, meaningful goals. 70 00:05:16,502 --> 00:05:20,540 So I'm going to show you step-by-step exactly how to do 71 00:05:20,600 --> 00:05:20,780 that. 72 00:05:20,780 --> 00:05:29,155 But, yeah, we're seeing just in 30 days, with our one to one 73 00:05:29,194 --> 00:05:33,026 coaching clients that our head of coaching, andrew Foster, is 74 00:05:33,066 --> 00:05:38,778 working with, and that some of our human AI performance 75 00:05:40,802 --> 00:05:46,216 psychology coaches, those that are in the pilot group just 76 00:05:46,256 --> 00:05:49,312 working with people, and the 30-day process has been so 77 00:05:49,372 --> 00:05:49,874 powerful. 78 00:05:49,874 --> 00:05:56,704 So don't just uh, don't just listen to this. 79 00:05:56,704 --> 00:05:58,971 Take some notes and put things into practice. 80 00:05:58,971 --> 00:06:03,639 And if you're interested in becoming, um, one of the world's 81 00:06:03,639 --> 00:06:08,252 first human AI performance psychology coaches, then we do 82 00:06:08,333 --> 00:06:11,110 currently have a couple of places available, so get in 83 00:06:11,192 --> 00:06:14,321 touch and we can share more details. 84 00:06:14,321 --> 00:06:17,531 But enough from me here. 85 00:06:17,531 --> 00:06:23,382 Next up is chapter 14. 86 00:06:23,382 --> 00:06:27,713 And then we'll go all the way through to chapter 19, um. 87 00:06:27,713 --> 00:06:30,939 So, yeah, make some notes and if you don't ever have any 88 00:06:30,980 --> 00:06:34,252 questions, feel free to reach out um. 89 00:06:34,252 --> 00:06:40,185 You can do that via the website , um, if you're not in the app, 90 00:06:40,346 --> 00:06:42,790 or or or in one of our other channels. 91 00:06:42,790 --> 00:06:44,355 So, yeah, enjoy. 92 00:06:45,037 --> 00:06:49,117 Cycle step two Planning with the task director. 93 00:06:49,117 --> 00:06:52,776 The foundation determines the height. 94 00:06:52,776 --> 00:06:54,721 The task director. 95 00:06:54,721 --> 00:06:58,941 Chapter 14, creating your future vision. 96 00:06:59,889 --> 00:07:03,953 Sarah sat in her favorite coffee shop, a notebook open before 97 00:07:03,992 --> 00:07:04,093 her. 98 00:07:04,093 --> 00:07:07,037 I had my brain state profile score. 99 00:07:07,037 --> 00:07:11,102 She explained, but I kept asking myself what am I really 100 00:07:11,141 --> 00:07:13,045 trying to optimise my brain states? 101 00:07:13,045 --> 00:07:17,814 For what future am I trying to create? 102 00:07:17,814 --> 00:07:21,220 This is where you'll use one of the task director's most 103 00:07:21,280 --> 00:07:28,453 powerful tools the future, ambitious, meaningful story, 104 00:07:28,473 --> 00:07:29,536 which we call the FAM story. 105 00:07:29,536 --> 00:07:33,285 Just as a lighthouse's beam guides ships through darkness, 106 00:07:33,766 --> 00:07:37,834 your FAM story helps direct your brain's energy toward 107 00:07:37,954 --> 00:07:43,314 meaningful long-term goals while managing your states day by day 108 00:07:43,314 --> 00:07:43,314 . 109 00:07:43,314 --> 00:07:48,009 Working with the task director helped me discover something 110 00:07:48,110 --> 00:07:49,795 crucial Sarah shared. 111 00:07:49,795 --> 00:07:54,189 My brain state profile wasn't just showing me my current 112 00:07:54,209 --> 00:07:54,629 performance. 113 00:07:54,629 --> 00:07:58,814 It was revealing the gap between my present brain states 114 00:07:59,275 --> 00:08:02,679 and the ones I needed to achieve my biggest goals. 115 00:08:02,679 --> 00:08:09,050 Creating my FAM story helped me see exactly how to use the 116 00:08:09,110 --> 00:08:11,394 success cycle to close that gap. 117 00:08:12,576 --> 00:08:15,040 Think of your FAM story like an iceberg. 118 00:08:15,040 --> 00:08:20,475 The visible tip represents your long-term vision where you want 119 00:08:20,475 --> 00:08:21,838 to be in 10 years or so. 120 00:08:21,838 --> 00:08:26,891 Just above the surface are your medium term goals for the next 121 00:08:27,112 --> 00:08:28,317 one to four years. 122 00:08:28,317 --> 00:08:32,078 Underwater are your 12 month objectives. 123 00:08:32,078 --> 00:08:37,170 Then, deeper underwater are your monthly targets, weekly 124 00:08:37,231 --> 00:08:39,177 priorities and daily actions. 125 00:08:39,177 --> 00:08:43,510 Each layer connects your present brain states to your 126 00:08:43,611 --> 00:08:44,555 future ambitions. 127 00:08:45,831 --> 00:08:48,997 The power of your FAM story comes from how it creates what 128 00:08:49,038 --> 00:08:51,242 we call a wave of motivation. 129 00:08:51,242 --> 00:08:55,677 This helps direct your brain's energy and willpower's efforts 130 00:08:55,858 --> 00:08:57,582 in three powerful ways. 131 00:08:57,582 --> 00:09:00,778 First, it helps you track progress. 132 00:09:00,778 --> 00:09:05,657 Research shows the single biggest cause of burnout isn't 133 00:09:05,818 --> 00:09:06,299 overload. 134 00:09:06,299 --> 00:09:11,174 It's working too long without experiencing personal progress. 135 00:09:11,174 --> 00:09:16,789 Your FAM story lets you see the weekly, monthly and yearly 136 00:09:16,870 --> 00:09:21,536 progress you are making in your life, all driven by brain state 137 00:09:21,676 --> 00:09:22,437 optimisation. 138 00:09:22,437 --> 00:09:25,602 Second, it helps manage stress. 139 00:09:25,602 --> 00:09:30,756 Setting and monitoring goals makes it easier to reset and 140 00:09:30,816 --> 00:09:32,400 recalibrate when we falter. 141 00:09:32,400 --> 00:09:36,950 When set correctly, goals become powerful stress 142 00:09:37,171 --> 00:09:37,952 management tools. 143 00:09:37,952 --> 00:09:42,780 They're meant to be adjusted and refined as you progress or 144 00:09:42,940 --> 00:09:47,468 fail to progress, serving as adaptable signposts that help 145 00:09:47,508 --> 00:09:50,934 willpower and its specialists optimise your journey. 146 00:09:50,934 --> 00:09:55,603 Third, your fam story creates self-fulfilling prophecies. 147 00:09:55,603 --> 00:10:00,418 Walt Disney famously said if you can dream it, you can do it. 148 00:10:00,418 --> 00:10:05,496 Columbia University professor Robert Merton's research showed 149 00:10:05,857 --> 00:10:09,415 that believing you can achieve something significantly 150 00:10:09,876 --> 00:10:11,981 increases your chances of success. 151 00:10:11,981 --> 00:10:17,253 Your FAM story helps willpower guide you your horribly 152 00:10:17,514 --> 00:10:21,061 unhelpful emotions toward positive behavioral patterns 153 00:10:21,482 --> 00:10:25,465 aligned with your ambitions, making it easier to optimise 154 00:10:25,505 --> 00:10:29,296 your brain states today, because you can clearly see how it will 155 00:10:29,296 --> 00:10:31,582 help you create a better tomorrow. 156 00:10:32,951 --> 00:10:36,159 The task director helped me understand something powerful, 157 00:10:36,942 --> 00:10:37,724 sarah explained. 158 00:10:37,724 --> 00:10:42,375 Every time I updated my FAM story, usually every four to 159 00:10:42,435 --> 00:10:46,144 eight weeks, I could see more clearly how managing my brain 160 00:10:46,229 --> 00:10:48,476 states connected to my bigger goals. 161 00:10:48,476 --> 00:10:52,429 Better sleep wasn't just about feeling less tired. 162 00:10:52,429 --> 00:10:56,500 It was about having the high-charge brainpower to write 163 00:10:56,540 --> 00:10:57,001 my novel. 164 00:10:57,001 --> 00:11:01,913 Using AI tools effectively wasn't just about productivity. 165 00:11:01,913 --> 00:11:06,783 It was about creating space and energy for what mattered most. 166 00:11:06,783 --> 00:11:09,934 Sarah discovered something else too. 167 00:11:09,934 --> 00:11:14,829 As I mastered this process, I found myself naturally helping 168 00:11:14,969 --> 00:11:18,375 colleagues create their own FAM stories. 169 00:11:18,375 --> 00:11:22,743 There's something powerful about helping others connect 170 00:11:23,150 --> 00:11:25,859 their daily brain states to their biggest dreams. 171 00:11:27,210 --> 00:11:30,698 In the next chapter, you'll learn exactly how to create your 172 00:11:30,698 --> 00:11:33,123 own FAM story with the task director. 173 00:11:33,123 --> 00:11:38,278 You'll discover how to connect your brain state profile to your 174 00:11:38,278 --> 00:11:42,333 future vision through specific questions and exercises. 175 00:11:42,333 --> 00:11:47,343 Just as Sarah used this tool to transform her performance, 176 00:11:47,870 --> 00:11:51,598 you'll see how optimising your brain states today shapes the 177 00:11:51,698 --> 00:11:54,810 future you want to create Chapter 15. 178 00:11:54,810 --> 00:12:00,316 Creating your FAM story with the Task Director Success cycle, 179 00:12:00,316 --> 00:12:05,141 location Step two, progress 25% complete. 180 00:12:05,141 --> 00:12:10,191 Let's discover how to use the task director to create your FAM 181 00:12:10,191 --> 00:12:14,680 story, the tool that will connect your brain state profile 182 00:12:14,680 --> 00:12:16,343 to your future vision. 183 00:12:16,343 --> 00:12:21,578 Just as Sarah used this process to transform her well-being and 184 00:12:21,578 --> 00:12:25,033 performance, you'll learn how to map out your journey from 185 00:12:25,093 --> 00:12:29,162 current brain states to you, consistently being at your very 186 00:12:29,222 --> 00:12:29,522 best. 187 00:12:29,522 --> 00:12:35,020 To make it easier to create your fam story, I have created a 188 00:12:35,020 --> 00:12:39,257 PDF template to guide you through the exercises in this 189 00:12:39,317 --> 00:12:40,901 chapter and the next chapter. 190 00:12:40,901 --> 00:12:47,601 Go to toughermindscouk, forward slash, train your brain. 191 00:12:47,601 --> 00:12:52,579 To download your copy First, the task director will help you 192 00:12:52,659 --> 00:12:54,304 think about who inspires you. 193 00:12:55,447 --> 00:12:57,351 This was eye-opening, sarah shared. 194 00:12:57,351 --> 00:13:02,939 I started listing people I admired, from famous leaders to 195 00:13:03,160 --> 00:13:06,144 authors who have walked the path I want to follow. 196 00:13:06,144 --> 00:13:11,019 Looking at their patterns helped me see what brain states 197 00:13:11,459 --> 00:13:13,003 I needed to cultivate. 198 00:13:13,003 --> 00:13:17,596 Write down your answers to the following questions. 199 00:13:17,596 --> 00:13:21,063 First, think about who inspires you. 200 00:13:21,063 --> 00:13:27,142 Be specific and name names Some ideas, in no particular order, 201 00:13:27,509 --> 00:13:34,300 to spark your thoughts Parents, siblings, grandparents, family 202 00:13:34,981 --> 00:13:39,152 colleagues, people who have changed society scientists, 203 00:13:39,933 --> 00:13:45,420 nobel Prize winners, entrepreneurs, mentors, writers, 204 00:13:45,420 --> 00:13:50,831 sporting champions, political leaders, high achievers, 205 00:13:51,632 --> 00:13:54,337 musicians, artists and other creative people. 206 00:13:55,299 --> 00:13:59,252 If you're not sure, start by thinking about the kind of 207 00:13:59,332 --> 00:14:01,375 people who don't inspire you. 208 00:14:01,375 --> 00:14:06,603 Next, think about why the people who inspire you actually 209 00:14:06,663 --> 00:14:07,224 inspire you. 210 00:14:07,224 --> 00:14:12,722 Be specific, identify their shared and individual qualities. 211 00:14:12,722 --> 00:14:17,731 Some ideas, in no particular order, to spark your thoughts 212 00:14:18,852 --> 00:14:25,259 Dedication, persistence, self-sacrifice, determination, 213 00:14:25,960 --> 00:14:32,689 desire, work, ethic, success, tolerance, progress, excellence, 214 00:14:32,689 --> 00:14:38,074 innovation, humility, dependability, resilience, 215 00:14:39,395 --> 00:14:42,338 attitude, guts. 216 00:14:42,338 --> 00:14:45,160 Think about what you do to feel at your best. 217 00:14:45,822 --> 00:14:51,405 Here are some examples have fun, help others, develop myself, 218 00:14:52,206 --> 00:14:58,750 relax, do meaningful work, show humility, give my best, have a 219 00:14:58,810 --> 00:15:05,355 good work-life balance, achieve results, be dedicated, be 220 00:15:05,395 --> 00:15:10,019 determined, persist with difficult challenges, be 221 00:15:10,059 --> 00:15:14,883 resilient, show the right attitude, make personal progress 222 00:15:14,883 --> 00:15:28,490 , be diligent, be dependable, be tolerant, eat well, sleep well, 223 00:15:28,490 --> 00:15:28,932 show self-control. 224 00:15:28,932 --> 00:15:30,275 Then think about why is it important for you to do these 225 00:15:30,295 --> 00:15:32,000 things and what outcomes do they help you achieve? 226 00:15:32,000 --> 00:15:34,224 Next, think about your top strengths. 227 00:15:34,224 --> 00:15:38,833 Here are some ideas, in no particular order, to spark your 228 00:15:38,873 --> 00:15:46,180 thoughts Dedication, desire, persistence, self-sacrifice, 229 00:15:47,141 --> 00:16:03,690 positive attitude, calm, work ethic, reflective Success, 230 00:16:03,710 --> 00:16:04,852 humility, tolerance, diligence, dependability, excellence, 231 00:16:04,872 --> 00:16:05,252 attitude Innovative. 232 00:16:05,252 --> 00:16:08,257 Then think about the most important and difficult things 233 00:16:08,298 --> 00:16:12,484 you have achieved in your life so far or in the past 12 months. 234 00:16:12,484 --> 00:16:17,098 Finally, think about how you managed to be persistent to 235 00:16:17,138 --> 00:16:18,462 secure this achievement. 236 00:16:19,770 --> 00:16:22,977 Although I knew I didn't have perfect answers for all of these 237 00:16:22,977 --> 00:16:26,611 areas, just thinking about these things was crucial. 238 00:16:26,611 --> 00:16:31,640 Sarah explained I started seeing the connection between my 239 00:16:31,640 --> 00:16:36,375 role models, strengths, best moments and the type of person I 240 00:16:36,375 --> 00:16:37,697 wanted to be in the future. 241 00:16:37,697 --> 00:16:39,721 Congratulations. 242 00:16:39,721 --> 00:16:44,311 With these insights, you're ready to build your FAM story 243 00:16:44,451 --> 00:16:46,293 iceberg, chapter 16. 244 00:16:46,293 --> 00:16:51,216 Breaking down your FAM journey the step-by-step action plan. 245 00:16:51,216 --> 00:16:54,698 Success cycle location Step 2. 246 00:16:54,698 --> 00:16:57,620 Progress 20% complete. 247 00:16:58,601 --> 00:17:01,403 Now that you've explored your inspirations and reflected on 248 00:17:01,443 --> 00:17:05,626 your strengths, it's time to transform these insights into a 249 00:17:05,707 --> 00:17:06,547 practical plan. 250 00:17:06,547 --> 00:17:16,355 The task director will guide you through creating a detailed 251 00:17:16,375 --> 00:17:17,656 roadmap that connects your brain states to your biggest goals. 252 00:17:17,656 --> 00:17:20,362 The FAM form provides a systematic approach to this 253 00:17:20,442 --> 00:17:24,763 planning process, you'll learn how to break down your long-term 254 00:17:24,763 --> 00:17:29,196 vision into specific actions that optimize your brain states 255 00:17:29,355 --> 00:17:29,998 day by day. 256 00:17:29,998 --> 00:17:33,451 This creates a clear line of sight, from your future 257 00:17:33,510 --> 00:17:35,717 ambitions to your daily choices. 258 00:17:35,717 --> 00:17:40,509 As Sarah discovered, this planning process brings clarity 259 00:17:41,172 --> 00:17:42,976 to every level of your journey. 260 00:17:42,976 --> 00:17:48,451 Once I had my complete FAM story, I could see exactly how 261 00:17:48,551 --> 00:17:52,960 managing my brain states today would help me achieve my 10-year 262 00:17:52,960 --> 00:17:53,320 vision. 263 00:17:53,320 --> 00:17:59,295 Each daily action became a meaningful step toward my bigger 264 00:17:59,295 --> 00:17:59,716 goals. 265 00:18:00,797 --> 00:18:05,523 Broadly, the FAM form makes you think about the future and 266 00:18:05,603 --> 00:18:10,878 present in the following terms what do I want to achieve in the 267 00:18:10,878 --> 00:18:11,720 distant future? 268 00:18:11,720 --> 00:18:17,060 What do I need to do in the next 1-4 years to achieve my 269 00:18:17,140 --> 00:18:18,442 distant future goals? 270 00:18:18,442 --> 00:18:24,860 What do I need to do in the next 12 months to achieve my 1 271 00:18:25,161 --> 00:18:26,423 to 4 year goals? 272 00:18:26,423 --> 00:18:32,401 What do I need to do in the next 6 months to achieve my 12 273 00:18:32,442 --> 00:18:33,023 month goals? 274 00:18:33,023 --> 00:18:38,321 What do I need to do in the next 3 months to achieve my 6 275 00:18:38,361 --> 00:18:38,962 month goals? 276 00:18:38,962 --> 00:18:42,792 What do I need to do in the next 30 days to achieve my 3 277 00:18:42,812 --> 00:18:43,092 month goals? 278 00:18:43,092 --> 00:18:44,593 What do I need to do in the next 30 days to achieve my 279 00:18:44,613 --> 00:18:45,714 three-month goals? 280 00:18:45,714 --> 00:18:49,615 What do I need to do this week to achieve my goals for the next 281 00:18:49,615 --> 00:18:50,277 30 days. 282 00:18:50,277 --> 00:18:55,140 What do I need to prioritise today to achieve my goals for 283 00:18:55,180 --> 00:18:55,600 this week? 284 00:18:56,740 --> 00:19:00,442 Sometimes we might feel reluctant to commit to achieving 285 00:19:00,442 --> 00:19:05,246 a major long-term objective, but the beauty of the FAM form 286 00:19:05,566 --> 00:19:07,708 is that it allows us to be flexible. 287 00:19:07,708 --> 00:19:16,791 We can decide to pivot and change our goals. 288 00:19:16,791 --> 00:19:17,532 They are not set in stone. 289 00:19:17,532 --> 00:19:19,255 I encourage everyone who wants to be their best to periodically 290 00:19:19,255 --> 00:19:20,817 think about their own long-term goals. 291 00:19:20,817 --> 00:19:26,024 I step back to reflect and use the FAM form to update my FAM 292 00:19:26,104 --> 00:19:28,571 story every four to eight weeks. 293 00:19:29,533 --> 00:19:33,661 My FAM story goals change because my life circumstances 294 00:19:33,721 --> 00:19:34,122 change. 295 00:19:34,122 --> 00:19:38,895 Sometimes the changes to my goals are tiny and sometimes 296 00:19:38,936 --> 00:19:43,372 they are big, but what is most important is that I am engaging 297 00:19:43,472 --> 00:19:46,141 in a purposeful reflection and planning process. 298 00:19:46,141 --> 00:19:50,618 This helps me learn about myself and to be at my best. 299 00:19:50,618 --> 00:19:54,949 The fanform helped me see how it all connected. 300 00:19:54,949 --> 00:20:00,407 Sarah shared my 10-year vision included writing a novel while 301 00:20:00,447 --> 00:20:03,033 maintaining a thriving career and family life. 302 00:20:03,033 --> 00:20:06,789 That meant optimising my high-charge states for creative 303 00:20:06,830 --> 00:20:12,190 work, using AI tools effectively in medium-charge periods and 304 00:20:12,269 --> 00:20:13,893 mastering my recharge patterns. 305 00:20:13,893 --> 00:20:18,750 Each layer of the iceberg showed me exactly what to work 306 00:20:18,831 --> 00:20:19,312 on next. 307 00:20:19,312 --> 00:20:25,132 Here are the FAM form questions to help you create your own FAM 308 00:20:25,132 --> 00:20:25,491 story. 309 00:20:25,491 --> 00:20:30,651 Remember the answers you give and the goals you set are not 310 00:20:30,691 --> 00:20:31,432 set in stone. 311 00:20:31,432 --> 00:20:35,930 They are flexible and can be changed at any time to make them 312 00:20:35,930 --> 00:20:36,872 more helpful for you. 313 00:20:38,160 --> 00:20:38,260 1. 314 00:20:38,260 --> 00:20:42,970 Think about what you'd like to be doing and what you'd like to 315 00:20:43,049 --> 00:20:47,426 have in the medium to distant future, for example, 10 years 316 00:20:47,546 --> 00:20:48,630 into the future or more. 317 00:20:48,630 --> 00:20:54,652 Some words to get you thinking about your future goals Location 318 00:20:54,652 --> 00:21:02,064 , family, possessions, friends and relationships, health, home, 319 00:21:02,064 --> 00:21:09,255 money, roles and responsibilities, job Tip if you 320 00:21:09,255 --> 00:21:13,969 are not sure, start by thinking about what you do not want your 321 00:21:13,969 --> 00:21:15,072 future to look like. 322 00:21:15,072 --> 00:21:19,009 Developing your long-term goals will take time. 323 00:21:19,009 --> 00:21:23,522 The aim of this exercise is not to create perfect goals, but to 324 00:21:23,522 --> 00:21:27,168 get you thinking and started on your journey to having a 325 00:21:27,269 --> 00:21:31,587 clearer understanding about what you want your future self and 326 00:21:31,669 --> 00:21:32,852 life to look like. 327 00:21:32,852 --> 00:21:37,151 Remember whatever you write down can be changed. 328 00:21:37,151 --> 00:21:41,566 Should you set goals that might feel unrealistic? 329 00:21:41,566 --> 00:21:46,721 I do because I have found that, even if I do not achieve these 330 00:21:46,781 --> 00:21:50,990 goals, having a high level of expectation is helpful. 331 00:21:50,990 --> 00:21:55,224 It means I achieve a higher level of happiness and 332 00:21:55,244 --> 00:22:00,173 performance than I would have if I'd set myself less ambitious 333 00:22:00,234 --> 00:22:00,554 goals. 334 00:22:00,554 --> 00:22:04,048 This is something I have learned through practice. 335 00:22:04,048 --> 00:22:07,048 Should you make an exact copy of my approach. 336 00:22:07,048 --> 00:22:12,112 No, you need to develop an approach that works best for you 337 00:22:12,112 --> 00:22:12,112 . 338 00:22:12,112 --> 00:22:17,070 You will only work out the best way to set the type of goals 339 00:22:17,451 --> 00:22:20,363 that work best for you by trying things out. 340 00:22:20,363 --> 00:22:25,952 Goals are powerful tools, but it can take a lot of trial and 341 00:22:26,033 --> 00:22:28,823 error to learn how to use them effectively. 342 00:22:30,006 --> 00:22:33,932 Y times five To make your long-term goals more meaningful 343 00:22:34,053 --> 00:22:34,673 and powerful. 344 00:22:34,673 --> 00:22:36,996 To make your long-term goals more meaningful and powerful, 345 00:22:37,016 --> 00:22:38,997 try to understand why you want to achieve them. 346 00:22:38,997 --> 00:22:45,250 An effective way to do this is to ask yourself why five times. 347 00:22:45,250 --> 00:22:50,208 For example, if you want to get a promotion at work, you might 348 00:22:50,307 --> 00:22:51,791 ask yourself why. 349 00:22:51,791 --> 00:22:56,403 The answer might be because you want to earn more money. 350 00:22:56,403 --> 00:23:00,846 So you would then ask yourself why do you want to earn more 351 00:23:00,887 --> 00:23:01,086 money? 352 00:23:01,086 --> 00:23:06,250 That answer might be because you want to move to a bigger 353 00:23:06,292 --> 00:23:06,572 house. 354 00:23:06,572 --> 00:23:11,956 Then you would ask yourself why do you want to live in a bigger 355 00:23:11,956 --> 00:23:12,277 house? 356 00:23:12,277 --> 00:23:21,978 This answer could be so my young children have a garden to 357 00:23:22,119 --> 00:23:22,299 play in. 358 00:23:22,299 --> 00:23:26,643 The next question you might ask yourself is why is it important 359 00:23:26,643 --> 00:23:27,664 for you to have a garden your children can play in? 360 00:23:27,664 --> 00:23:31,052 The answer could be I understand the importance of 361 00:23:31,112 --> 00:23:34,186 outdoor play for healthy development, and I want to 362 00:23:34,226 --> 00:23:37,053 provide a space at home where they can do this. 363 00:23:37,053 --> 00:23:43,114 By the time you have asked yourself why at least five times 364 00:23:43,114 --> 00:23:46,683 , you will develop a clear understanding of the deeper 365 00:23:46,764 --> 00:23:49,312 reasons for your goals and ambitions. 366 00:23:49,312 --> 00:23:53,644 The more meaningful your reasons for wanting to achieve a 367 00:23:53,644 --> 00:23:57,533 goal, the more powerful they will be in helping you persist 368 00:23:57,673 --> 00:23:58,281 and succeed. 369 00:23:59,423 --> 00:24:01,707 Now let's get back to our FAM form questions. 370 00:24:01,707 --> 00:24:03,130 2. 371 00:24:03,130 --> 00:24:07,465 Think about what you need to achieve in the next one to four 372 00:24:07,545 --> 00:24:11,774 years to make your distant to medium future goals attainable. 373 00:24:11,774 --> 00:24:13,401 3. 374 00:24:13,401 --> 00:24:19,051 Think about what you need to achieve in the next 12 months to 375 00:24:19,051 --> 00:24:21,795 make your 1-4 year goals attainable. 376 00:24:21,795 --> 00:24:23,441 4. 377 00:24:23,441 --> 00:24:29,191 Think about what you need to achieve in the next 6 months to 378 00:24:29,250 --> 00:24:31,174 make your 12 month goals attainable. 379 00:24:31,174 --> 00:24:32,621 5. 380 00:24:32,621 --> 00:24:36,910 Think about what you need to achieve in the next three months 381 00:24:36,910 --> 00:24:39,413 to make your six-month goals attainable. 382 00:24:39,413 --> 00:24:44,326 With your long-term FAM story taking shape, you're ready to 383 00:24:44,347 --> 00:24:48,875 discover how these aspirations translate into daily actions. 384 00:24:48,875 --> 00:24:53,343 In the next chapter, we'll explore the foundational habits 385 00:24:53,663 --> 00:24:55,024 that will turn your vision into reality. 386 00:24:55,024 --> 00:24:56,585 Explore the foundational habits that will turn your vision into 387 00:24:56,585 --> 00:24:59,947 reality, the daily practices that optimize your brain states 388 00:25:00,408 --> 00:25:02,489 and steadily move you towards your goals. 389 00:25:03,009 --> 00:25:03,970 Chapter 17. 390 00:25:03,970 --> 00:25:07,013 Building your foundation for success. 391 00:25:07,013 --> 00:25:10,555 Success cycle location, step 2. 392 00:25:10,555 --> 00:25:13,557 Progress 40% complete. 393 00:25:19,120 --> 00:25:20,322 Now that you've created your long-term vision with the task 394 00:25:20,342 --> 00:25:22,727 director through your FAM story, it's time to focus on something 395 00:25:22,727 --> 00:25:27,362 crucial the daily habits that will build your path to that 396 00:25:27,422 --> 00:25:27,783 future. 397 00:25:27,783 --> 00:25:32,314 As Sarah discovered, transforming your brain states 398 00:25:32,433 --> 00:25:33,802 isn't just about big goals. 399 00:25:33,802 --> 00:25:38,432 It's also about the small, consistent actions that create 400 00:25:38,861 --> 00:25:39,682 lasting change. 401 00:25:39,682 --> 00:25:44,718 Creating my FAM story was exciting, sarah shared, but the 402 00:25:44,758 --> 00:25:49,548 task director helped me see something important I needed to 403 00:25:49,587 --> 00:25:53,224 strengthen my foundation before I could reach those bigger goals 404 00:25:53,224 --> 00:25:53,224 . 405 00:25:53,224 --> 00:25:57,801 That meant focusing on basic habits that would optimize my 406 00:25:57,841 --> 00:25:59,664 brain states day by day. 407 00:25:59,664 --> 00:26:03,573 Think of these foundational habits like the base of your 408 00:26:03,640 --> 00:26:04,161 lighthouse. 409 00:26:04,161 --> 00:26:08,529 Just as a lighthouse needs a solid foundation to maintain its 410 00:26:08,529 --> 00:26:13,687 structure during rough seas and storms, your brain needs core 411 00:26:13,747 --> 00:26:17,894 habits that maintain optimal states through daily challenges. 412 00:26:18,920 --> 00:26:21,870 Here are six key areas that need your attention. 413 00:26:21,870 --> 00:26:27,269 Number one sleep your brain's primary recharge mechanism. 414 00:26:27,269 --> 00:26:30,489 Quality sleep isn't just about feeling better. 415 00:26:30,489 --> 00:26:34,989 It's essential for maintaining the high charge states you need 416 00:26:35,330 --> 00:26:36,813 for premium thinking work. 417 00:26:36,813 --> 00:26:42,852 Number two diet the fuel for your brain's energy system. 418 00:26:42,852 --> 00:26:48,789 What and when you eat directly affects your ability to maintain 419 00:26:48,789 --> 00:26:51,054 optimal brain states throughout the day. 420 00:26:51,054 --> 00:26:57,125 Number three exercise your brain's natural energy optimizer 421 00:26:57,125 --> 00:26:57,125 . 422 00:26:57,125 --> 00:27:01,971 Regular movement, especially walking, helps regulate your 423 00:27:02,010 --> 00:27:05,875 brain states and enhance your capacity for both high-charge 424 00:27:05,894 --> 00:27:07,817 thinking and proper recharge. 425 00:27:07,817 --> 00:27:11,086 Number four stress management. 426 00:27:11,086 --> 00:27:13,009 Your brain's balance system. 427 00:27:13,009 --> 00:27:17,759 Managing stress effectively helps prevent hue from becoming 428 00:27:18,000 --> 00:27:21,229 overactive and draining your energy unnecessarily. 429 00:27:21,229 --> 00:27:23,977 Number five confidence. 430 00:27:23,977 --> 00:27:25,802 Your performance foundation. 431 00:27:25,802 --> 00:27:29,514 Building and maintaining confidence helps you tackle 432 00:27:29,574 --> 00:27:32,882 challenges while maintaining optimal brain states. 433 00:27:32,882 --> 00:27:38,051 Number six focus, impact and productivity. 434 00:27:38,051 --> 00:27:40,634 Your daily effectiveness system . 435 00:27:40,634 --> 00:27:45,589 Having clear routines and systems helps you match tasks to 436 00:27:45,589 --> 00:27:47,133 your appropriate brain states. 437 00:27:47,760 --> 00:27:51,208 You might expect we'd start by directly tackling these 438 00:27:51,268 --> 00:27:59,721 foundational areas fixing your sleep areas, fixing your sleep, 439 00:27:59,741 --> 00:28:01,066 changing your diet, establishing an exercise routine but Sarah 440 00:28:01,086 --> 00:28:02,230 discovered something counterintuitive. 441 00:28:02,230 --> 00:28:05,862 The fastest way to improve these foundational habits is to 442 00:28:06,022 --> 00:28:09,410 first master what we call super habits. 443 00:28:09,410 --> 00:28:13,901 The daily three-to-one reflection you learned in 444 00:28:13,941 --> 00:28:18,203 chapter one is a good example of a super habit, because it helps 445 00:28:18,203 --> 00:28:20,269 you to both plan and reflect. 446 00:28:20,269 --> 00:28:22,042 Super habits. 447 00:28:22,042 --> 00:28:23,826 Work by helping willpower. 448 00:28:23,826 --> 00:28:28,008 Guide Hugh toward better patterns across all foundational 449 00:28:28,008 --> 00:28:29,292 areas simultaneously. 450 00:28:29,292 --> 00:28:33,730 Think of them as master keys that unlock multiple doors at 451 00:28:33,891 --> 00:28:34,051 once. 452 00:28:34,051 --> 00:28:38,625 The fam story is also a super habit, and you'll learn others 453 00:28:38,706 --> 00:28:39,629 in the coming chapters. 454 00:28:39,629 --> 00:28:42,993 This was a breakthrough moment for me. 455 00:28:42,993 --> 00:28:47,620 Sarah explained I kept trying to fix everything at once my 456 00:28:47,701 --> 00:28:53,068 sleep, my diet, my exercise routine but the task director 457 00:28:53,170 --> 00:28:56,884 showed me how consistently using the three-to-one reflection 458 00:28:57,286 --> 00:29:00,513 actually made improving these other areas easier. 459 00:29:00,513 --> 00:29:05,789 Instead of fighting multiple battles, I was creating positive 460 00:29:05,789 --> 00:29:08,134 changes across my entire system . 461 00:29:08,134 --> 00:29:14,070 Let's examine how the 3-to-1 reflection naturally enhances 462 00:29:14,531 --> 00:29:15,673 each foundational area. 463 00:29:19,560 --> 00:29:20,923 Sleep enhancement the evening reflection helps calm your 464 00:29:21,003 --> 00:29:26,013 thinking by redirecting Hugh's spotlight away from threats and 465 00:29:26,053 --> 00:29:26,354 worries. 466 00:29:26,354 --> 00:29:30,730 This activation of your recharged brain state makes 467 00:29:30,811 --> 00:29:32,615 quality sleep more accessible. 468 00:29:32,615 --> 00:29:36,345 Sarah discovered that on nights , when she skipped her 469 00:29:36,384 --> 00:29:40,613 reflection, her mind would race with unprocessed thoughts from 470 00:29:40,653 --> 00:29:40,974 the day. 471 00:29:40,974 --> 00:29:43,987 Diet and exercise awareness. 472 00:29:43,987 --> 00:29:47,747 Regular reflection makes you more conscious of how your 473 00:29:47,807 --> 00:29:50,593 choices affect your energy and performance. 474 00:29:50,593 --> 00:29:55,129 When Sarah wrote about feeling energised after a morning walk 475 00:29:55,710 --> 00:29:59,644 or sluggish after a heavy lunch, these connections became 476 00:29:59,683 --> 00:30:00,045 clearer. 477 00:30:00,045 --> 00:30:04,413 This increased awareness naturally guided her toward 478 00:30:05,000 --> 00:30:08,651 better decisions without requiring constant willpower. 479 00:30:10,315 --> 00:30:13,942 Stress management the practice of deliberately finding 480 00:30:14,023 --> 00:30:18,673 positives helps willpower guide Hugh toward calmer patterns. 481 00:30:18,673 --> 00:30:23,148 Each time you complete a reflection, you're training your 482 00:30:23,148 --> 00:30:26,214 brain to look beyond threats and problems. 483 00:30:26,214 --> 00:30:31,546 This builds your capacity to maintain balance even during 484 00:30:31,605 --> 00:30:32,586 challenging times. 485 00:30:32,586 --> 00:30:35,190 Confidence building challenging times Confidence building 486 00:30:36,092 --> 00:30:39,556 Writing down your daily successes, no matter how small, 487 00:30:47,759 --> 00:30:49,323 creates a more balanced view of your capabilities and progress. 488 00:30:49,323 --> 00:30:50,706 Many of us focus primarily on what went wrong or what's still 489 00:30:50,726 --> 00:30:50,927 incomplete. 490 00:30:50,927 --> 00:30:54,274 The three to one ratio ensures you're acknowledging more 491 00:30:54,340 --> 00:30:59,185 positives than areas for improvement, enhancing focus, 492 00:30:59,686 --> 00:31:01,070 impact and productivity. 493 00:31:01,070 --> 00:31:06,276 Consistent reflection increases your awareness of which 494 00:31:06,316 --> 00:31:10,689 approaches work best, helping you match tasks to your optimal 495 00:31:10,729 --> 00:31:11,411 brain states. 496 00:31:11,411 --> 00:31:16,862 Sarah began noticing patterns in her most focused days, which 497 00:31:16,942 --> 00:31:19,836 helped her design better schedules and routines. 498 00:31:19,836 --> 00:31:25,852 Understanding super habits was exceptionally insightful, sarah 499 00:31:25,892 --> 00:31:26,173 shared. 500 00:31:26,173 --> 00:31:30,610 Instead of feeling overwhelmed by all the areas I needed to 501 00:31:30,650 --> 00:31:35,749 improve, I could focus on one powerful practice that naturally 502 00:31:35,749 --> 00:31:37,293 enhanced everything else. 503 00:31:37,293 --> 00:31:42,672 The task director helped me see that mastering these key habits 504 00:31:42,672 --> 00:31:46,851 was like finding shortcuts to better brain states across the 505 00:31:46,891 --> 00:31:47,152 board. 506 00:31:47,152 --> 00:31:53,154 In the next chapter, you'll discover exactly where you stand 507 00:31:53,154 --> 00:31:57,947 on each foundational area and learn how to use super habits to 508 00:31:57,947 --> 00:32:00,633 strengthen your base for optimal performance. 509 00:32:02,000 --> 00:32:02,802 Chapter 18. 510 00:32:02,802 --> 00:32:08,891 Measuring and Strengthening your Success cycle location Step 511 00:32:08,891 --> 00:32:09,131 2. 512 00:32:09,131 --> 00:32:11,996 Progress 60% complete. 513 00:32:11,996 --> 00:32:16,527 Now that you understand how super habits like the 3 to 1 514 00:32:16,747 --> 00:32:20,432 reflection can enhance your foundational areas, let's 515 00:32:20,513 --> 00:32:24,727 measure your current patterns To identify which areas need your 516 00:32:24,767 --> 00:32:25,249 attention. 517 00:32:25,249 --> 00:32:30,245 Take the Human AI Readiness Brain state assessment again. 518 00:32:30,245 --> 00:32:36,439 This time, rather than focusing on your overall score, pay 519 00:32:36,479 --> 00:32:39,245 attention to the areas where you score highest. 520 00:32:39,245 --> 00:32:42,993 These indicate which habits need the most work. 521 00:32:42,993 --> 00:32:48,731 Think of this assessment like running a diagnostic check on 522 00:32:48,779 --> 00:32:50,043 your foundational habits. 523 00:32:50,784 --> 00:32:54,993 Each statement reveals something important about how your brain 524 00:32:55,374 --> 00:32:59,246 is functioning across the foundational areas we discussed. 525 00:32:59,246 --> 00:33:04,374 Take a moment to rate yourself honestly on each statement below 526 00:33:04,374 --> 00:33:04,374 . 527 00:33:04,374 --> 00:33:10,303 You'll score yourself from 1 to 10, where 1 means never and 10 528 00:33:10,604 --> 00:33:11,225 means always. 529 00:33:11,225 --> 00:33:14,331 Write down your score for each statement. 530 00:33:14,331 --> 00:33:18,181 Here are the statements Statement 1. 531 00:33:18,181 --> 00:33:22,727 I find myself responding to urgent issues instead of having 532 00:33:22,767 --> 00:33:24,750 a plan or sticking to my plan. 533 00:33:24,750 --> 00:33:29,076 Remember, one means never and ten means always. 534 00:33:29,076 --> 00:33:31,344 You're probably somewhere in between. 535 00:33:31,344 --> 00:33:32,847 Write down your score. 536 00:33:32,847 --> 00:33:38,988 Statement two I get interrupted by others emails, phone and my 537 00:33:39,048 --> 00:33:43,265 own self-doubt or negative self-talk and it takes me longer 538 00:33:43,265 --> 00:33:44,509 to complete my work. 539 00:33:44,509 --> 00:33:50,042 Again, remember 1 means never and 10 means always. 540 00:33:50,042 --> 00:33:52,346 You're probably somewhere in between. 541 00:33:52,346 --> 00:33:54,311 Write down your score. 542 00:33:55,012 --> 00:33:55,714 Statement 3. 543 00:33:55,714 --> 00:34:00,730 I sleep poorly and it takes longer to complete my work to a 544 00:34:00,789 --> 00:34:01,432 high standard. 545 00:34:01,432 --> 00:34:03,703 Statement 4. 546 00:34:03,703 --> 00:34:07,738 I waste time doubting my decisions, second-guessing 547 00:34:07,778 --> 00:34:09,782 myself and beating myself up. 548 00:34:09,782 --> 00:34:15,074 Statement five my mind feels foggy and it slows down my work. 549 00:34:15,074 --> 00:34:20,186 Statement six I put off important tasks even though I 550 00:34:20,266 --> 00:34:21,146 know they need doing. 551 00:34:21,146 --> 00:34:23,130 Statement 7. 552 00:34:23,130 --> 00:34:27,936 I feel overwhelmed and I make mistakes that take time to fix, 553 00:34:28,677 --> 00:34:32,464 meaning it takes longer to complete my work to a high 554 00:34:32,525 --> 00:34:32,905 standard. 555 00:34:32,905 --> 00:34:35,230 Statement 8. 556 00:34:35,230 --> 00:34:41,382 I find myself scrolling social media when I know it is not a 557 00:34:41,461 --> 00:34:45,464 good use of my time or helpful for me being at my best. 558 00:34:45,464 --> 00:34:47,466 Statement 9. 559 00:34:47,466 --> 00:34:52,210 I sleep poorly and it makes it harder to spot and prevent 560 00:34:52,270 --> 00:34:53,371 mistakes in my work. 561 00:34:53,371 --> 00:34:54,992 Statement 10. 562 00:34:54,992 --> 00:34:59,797 My mind jumps between tasks instead of focusing on one thing 563 00:34:59,797 --> 00:35:04,761 , meaning it takes me longer to complete my work. 564 00:35:04,761 --> 00:35:05,803 Statement 11. 565 00:35:05,803 --> 00:35:11,641 I get distracted, including by my own self-doubt and negative 566 00:35:11,701 --> 00:35:16,952 self-talk, meaning it takes longer to complete my work to a 567 00:35:17,012 --> 00:35:17,673 high standard. 568 00:35:17,673 --> 00:35:19,641 Statement 12. 569 00:35:19,641 --> 00:35:24,491 I feel like I could achieve more if I felt more confident 570 00:35:24,692 --> 00:35:25,373 and focused. 571 00:35:25,373 --> 00:35:31,685 Like I could achieve more if I felt more confident and focused. 572 00:35:31,685 --> 00:35:32,246 Statement 13. 573 00:35:32,246 --> 00:35:33,230 I waste time because I'm not thinking clearly. 574 00:35:33,230 --> 00:35:33,610 Statement 14. 575 00:35:33,610 --> 00:35:36,759 My diet choices leave me feeling sluggish and it takes me 576 00:35:36,759 --> 00:35:39,762 longer to complete my work to a high standard. 577 00:35:39,762 --> 00:35:40,403 Statement 15. 578 00:35:40,403 --> 00:35:41,164 Lack of regular exercise, for example. 579 00:35:41,164 --> 00:35:42,205 Statement 15. 580 00:35:42,205 --> 00:35:47,351 Lack of regular exercise, for example, 10,000 plus steps and 581 00:35:47,411 --> 00:35:50,895 elevated heart rate, reduces my mental energy and focus. 582 00:35:50,895 --> 00:36:01,002 Please note, you can access a digital version of this 583 00:36:01,022 --> 00:36:03,268 self-assessment, which shows you an overview of your scores at 584 00:36:03,288 --> 00:36:04,269 tuffermindscouk forward slash. 585 00:36:04,690 --> 00:36:10,501 Train your brain Understanding your results. 586 00:36:10,501 --> 00:36:12,807 After completing the assessment , you might feel overwhelmed by 587 00:36:12,847 --> 00:36:14,431 all the areas that need attention. 588 00:36:14,431 --> 00:36:18,045 This is exactly how Sarah felt at first. 589 00:36:18,045 --> 00:36:22,153 Looking at my scores was daunting, she shared. 590 00:36:22,153 --> 00:36:26,027 But the task director helped me see something important. 591 00:36:26,027 --> 00:36:28,880 I didn't need to fix everything at once. 592 00:36:28,880 --> 00:36:33,509 By focusing on consistently using the three to one 593 00:36:33,589 --> 00:36:38,341 reflection, I started seeing improvements across multiple 594 00:36:38,422 --> 00:36:38,702 areas. 595 00:36:38,702 --> 00:36:42,126 This is why we start with super habits. 596 00:36:43,027 --> 00:36:47,432 Consider what happened when Sarah established a consistent 597 00:36:48,032 --> 00:36:50,976 evening 3-1 reflection practice. 598 00:36:50,976 --> 00:36:56,690 First week she began noticing patterns in her sleep quality. 599 00:36:56,690 --> 00:37:00,589 Writing down positives helped calm her racing mind. 600 00:37:00,589 --> 00:37:05,387 The practice itself became a signal to her brain that the 601 00:37:05,467 --> 00:37:06,629 workday was ending. 602 00:37:06,629 --> 00:37:12,487 Second week, she started recognising how different foods 603 00:37:12,567 --> 00:37:13,570 affected her energy. 604 00:37:13,570 --> 00:37:18,969 The impact of her exercise patterns became more apparent in 605 00:37:18,969 --> 00:37:20,192 her daily reflections. 606 00:37:20,192 --> 00:37:25,368 She could see clear connections between stress and productivity 607 00:37:25,368 --> 00:37:25,368 . 608 00:37:25,368 --> 00:37:31,890 Third week, her confidence grew as she documented small wins. 609 00:37:31,890 --> 00:37:37,050 Sleep improved as evening reflection became routine. 610 00:37:37,050 --> 00:37:42,911 Other positive habits started feeling more natural creating 611 00:37:42,951 --> 00:37:43,712 your foundation. 612 00:37:43,712 --> 00:37:50,402 Natural Creating your foundation Based on your 613 00:37:50,422 --> 00:37:50,864 assessment results. 614 00:37:50,864 --> 00:37:52,127 Choose just one or two specific habits to focus on this week. 615 00:37:52,127 --> 00:37:53,491 Remember Sarah's experience. 616 00:37:54,112 --> 00:37:57,902 Start with mastering the three-to-one reflection, then 617 00:37:57,942 --> 00:38:00,465 let other improvements follow naturally. 618 00:38:00,465 --> 00:38:03,569 Take a moment to identify 1. 619 00:38:03,569 --> 00:38:07,855 Which foundational area needs the most attention this month? 620 00:38:07,855 --> 00:38:09,060 2. 621 00:38:09,060 --> 00:38:15,352 How could consistent use of the 3-1 reflection help address 622 00:38:15,393 --> 00:38:15,893 this area? 623 00:38:15,893 --> 00:38:17,440 3. 624 00:38:17,440 --> 00:38:22,485 What small step will you take today to establish your 625 00:38:22,686 --> 00:38:24,708 end-of-day reflection practice. 626 00:38:24,708 --> 00:38:26,690 To establish your end-of-day reflection practice, the task 627 00:38:26,730 --> 00:38:30,955 director has a saying the foundation determines the height 628 00:38:30,955 --> 00:38:30,955 . 629 00:38:35,902 --> 00:38:37,409 Just as a lighthouse must build upward from a solid base to 630 00:38:37,449 --> 00:38:41,085 project its beam toward distant horizons, you can't achieve your 631 00:38:41,085 --> 00:38:46,272 fam-story vision without first establishing strong foundational 632 00:38:46,272 --> 00:38:46,673 habits. 633 00:38:46,673 --> 00:38:51,365 But rather than trying to build everything at once, focus first 634 00:38:51,365 --> 00:38:55,221 on mastering the super habits that make all other improvements 635 00:38:55,221 --> 00:38:55,663 easier. 636 00:38:55,663 --> 00:39:00,496 Moving forward, you might be wondering about specific 637 00:39:00,556 --> 00:39:04,585 strategies for better sleep, diet, exercise, stress 638 00:39:04,645 --> 00:39:09,802 management, confidence, focus, leadership or other foundational 639 00:39:09,802 --> 00:39:10,384 practices. 640 00:39:10,384 --> 00:39:14,980 While these are crucial for your long-term success, diving 641 00:39:15,120 --> 00:39:19,028 into those details now would take us away from your most 642 00:39:19,089 --> 00:39:23,242 important immediate goal mastering the success cycle 643 00:39:23,402 --> 00:39:23,803 itself. 644 00:39:23,803 --> 00:39:28,771 Think of the success cycle as the ultimate super habit, the 645 00:39:28,831 --> 00:39:32,404 system that makes building all other habits easier. 646 00:39:32,404 --> 00:39:36,830 When you're ready to explore deeper insights into habit 647 00:39:36,890 --> 00:39:40,683 formation and super habits, you'll find comprehensive 648 00:39:40,763 --> 00:39:44,866 guidance in Appendix C For additional insights about 649 00:39:44,947 --> 00:39:49,283 building specific habits at individual, team and leadership 650 00:39:49,323 --> 00:39:49,704 levels. 651 00:39:49,704 --> 00:39:54,280 Please see my best-selling book , the Habit Mechanic, where I 652 00:39:54,340 --> 00:39:57,265 share over 30 habit-building tools. 653 00:39:58,187 --> 00:40:01,619 But for now, let's focus on completing step two of the 654 00:40:01,659 --> 00:40:02,781 success cycle. 655 00:40:02,781 --> 00:40:07,411 In the next chapter you'll learn how to organise your tasks 656 00:40:07,411 --> 00:40:12,107 into clear priorities, creating the foundation the day designer 657 00:40:12,107 --> 00:40:16,610 will use to craft schedules that optimise your brain states. 658 00:40:16,610 --> 00:40:20,890 As Sarah discovered, this simple but crucial step 659 00:40:21,380 --> 00:40:23,949 transforms how you use your energy each day. 660 00:40:23,949 --> 00:40:25,442 Chapter 19. 661 00:40:25,442 --> 00:40:30,864 Organising your priority tasks for the next 30 days Success 662 00:40:30,903 --> 00:40:32,986 cycle location Step 2. 663 00:40:32,986 --> 00:40:36,051 Progress 80% complete. 664 00:40:36,051 --> 00:40:39,462 Let's build on what you've already accomplished with the 665 00:40:39,502 --> 00:40:40,303 task director. 666 00:40:40,303 --> 00:40:44,911 Through your FAM story, you've connected your long-term vision 667 00:40:45,272 --> 00:40:46,434 to shorter-term goals. 668 00:40:46,434 --> 00:40:50,848 You've also identified key foundational habits that will 669 00:40:50,888 --> 00:40:52,812 help optimise your brain states. 670 00:40:52,812 --> 00:40:56,869 Now it's time to get clear about all the tasks you need to 671 00:40:56,909 --> 00:40:57,310 complete. 672 00:40:58,419 --> 00:41:01,409 Think about your daily tasks and responsibilities. 673 00:41:01,409 --> 00:41:06,716 They fall into two distinct categories based on the type of 674 00:41:06,777 --> 00:41:11,948 brain state they require, and we use the metaphor of ICE to help 675 00:41:11,948 --> 00:41:14,473 us understand them and use them effectively. 676 00:41:14,473 --> 00:41:19,047 Ice cubes are your routine tasks, the kind that need 677 00:41:19,107 --> 00:41:22,413 consistent but not maximum brain power. 678 00:41:22,413 --> 00:41:27,219 These tasks work well with your medium charge brain state. 679 00:41:27,219 --> 00:41:33,015 Think of routine emails, basic admin work or standard meetings. 680 00:41:33,015 --> 00:41:38,309 Many of these tasks can be automated or semi-automated with 681 00:41:38,309 --> 00:41:39,172 AI tools. 682 00:41:39,172 --> 00:41:45,065 Ice sculptures are your complex tasks, the ones that demand 683 00:41:45,225 --> 00:41:46,848 sustained premium thinking. 684 00:41:46,848 --> 00:41:51,185 These require your high-charge brain state. 685 00:41:51,185 --> 00:41:55,336 This includes not only challenging work projects like 686 00:41:55,376 --> 00:41:59,480 strategic planning or creative development, but also the 687 00:41:59,600 --> 00:42:04,082 focused effort needed to build those foundational habits you 688 00:42:04,123 --> 00:42:05,143 identified earlier. 689 00:42:05,143 --> 00:42:11,225 Increasingly, these tasks can be made easier with AI tools. 690 00:42:11,225 --> 00:42:15,867 The task director helped me see this distinction clearly. 691 00:42:15,867 --> 00:42:20,489 Sarah shared Writing my novel was definitely an ice sculpture. 692 00:42:20,489 --> 00:42:24,891 It needed my best thinking energy, but I could also use 693 00:42:25,391 --> 00:42:28,733 next generation AI to help me write faster. 694 00:42:28,733 --> 00:42:33,015 However, processing team updates was more like freezing 695 00:42:33,096 --> 00:42:37,237 ice cubes, something I could handle in medium charge state or 696 00:42:37,237 --> 00:42:38,957 even delegate to AI tools. 697 00:42:38,957 --> 00:42:47,570 Understanding this difference helped me stop wasting my high 698 00:42:47,591 --> 00:42:48,719 charge hours on tasks that didn't really need them. 699 00:42:48,779 --> 00:42:50,626 Creating your organised task lists. 700 00:42:50,626 --> 00:42:55,108 Follow these steps to create your organised task lists. 701 00:42:55,108 --> 00:42:56,260 Step 1. 702 00:42:56,260 --> 00:43:00,891 First, write down everything you need to accomplish in the 703 00:43:00,991 --> 00:43:05,248 next 30 days that isn't part of your normal day-to-day routine. 704 00:43:05,248 --> 00:43:09,865 Include work and family responsibilities, personal 705 00:43:09,905 --> 00:43:13,135 development tasks and anything else you think is relevant. 706 00:43:13,135 --> 00:43:17,623 Don't worry about categorising yet, just get a complete brain 707 00:43:17,643 --> 00:43:18,464 dump onto paper. 708 00:43:18,464 --> 00:43:25,534 Step two label each task as either an ice cube or ice 709 00:43:25,574 --> 00:43:26,015 sculpture. 710 00:43:26,015 --> 00:43:27,800 Step 3. 711 00:43:27,800 --> 00:43:33,811 For each ice sculpture task, assign a priority number, 1 712 00:43:34,132 --> 00:43:38,144 being your highest priority, and estimate how many minutes or 713 00:43:38,265 --> 00:43:40,471 hours it will likely take to complete. 714 00:43:40,471 --> 00:43:42,201 Step 4. 715 00:43:42,201 --> 00:43:47,811 For each ice cube task, assign a priority number, 1 being your 716 00:43:47,852 --> 00:43:52,487 highest priority, and estimate how many minutes or hours it 717 00:43:52,527 --> 00:43:54,111 will likely take to complete. 718 00:43:54,111 --> 00:43:59,746 Here's how Sarah's lists looked Ice sculptures high charge 719 00:43:59,786 --> 00:44:01,740 tasks Task 1. 720 00:44:02,823 --> 00:44:08,241 Continue to build my daily 3-to-1 reflection habit Priority 721 00:44:08,241 --> 00:44:08,903 score 1. 722 00:44:08,903 --> 00:44:10,509 3 minutes per day. 723 00:44:10,509 --> 00:44:12,021 Task 2. 724 00:44:12,021 --> 00:44:17,524 Develop new customer service strategy Priority score 3. 725 00:44:17,524 --> 00:44:18,648 12 hours. 726 00:44:18,648 --> 00:44:20,661 Task 3. 727 00:44:20,661 --> 00:44:24,802 Establish morning exercise routine Priority score 2. 728 00:44:24,802 --> 00:44:26,188 20 minutes per day. 729 00:44:26,188 --> 00:44:27,940 Task 4. 730 00:44:27,940 --> 00:44:34,673 Learn new AI data analysis system Priority score 4, 8 hours 731 00:44:34,673 --> 00:44:34,673 . 732 00:44:34,673 --> 00:44:36,402 Task 5. 733 00:44:36,402 --> 00:44:41,152 Write first novel chapter Priority score 5, 15 hours. 734 00:44:41,152 --> 00:44:42,400 Task 6. 735 00:44:42,400 --> 00:44:43,702 Decorate the kitchen Priority score 6, 20 hours. 736 00:44:43,702 --> 00:44:43,882 Task 6. 737 00:44:43,882 --> 00:44:47,568 Decorate the kitchen Priority score 6, 20 hours. 738 00:44:48,810 --> 00:44:50,754 Ice cubes medium charge tasks. 739 00:44:50,754 --> 00:44:52,100 Task 1. 740 00:44:52,100 --> 00:44:56,648 Review daily team reports Priority score 5, 1 hour. 741 00:44:56,648 --> 00:44:58,270 Task 2. 742 00:44:58,270 --> 00:45:03,025 Update project trackers Priority score 2, 30 minutes. 743 00:45:03,025 --> 00:45:03,527 Task 3. 744 00:45:03,527 --> 00:45:05,391 Schedule recurring meetings Priority score 3, 30 minutes. 745 00:45:05,391 --> 00:45:05,612 Task 3. 746 00:45:05,612 --> 00:45:10,288 Schedule recurring meetings Priority score 3, 30 minutes. 747 00:45:10,288 --> 00:45:12,081 Task 4. 748 00:45:12,081 --> 00:45:17,146 Call SAM to provide project update Priority score 1, 30 749 00:45:17,186 --> 00:45:17,467 minutes. 750 00:45:17,467 --> 00:45:19,062 Task 5. 751 00:45:19,062 --> 00:45:23,166 Renew my passport Priority score 5, 1 hour. 752 00:45:24,100 --> 00:45:27,848 Creating these structured lists gave me a completely new 753 00:45:27,888 --> 00:45:28,509 perspective. 754 00:45:28,509 --> 00:45:33,585 Sarah explained, instead of just reacting to whatever seemed 755 00:45:33,585 --> 00:45:37,453 urgent, I could be strategic about using my brain state. 756 00:45:37,453 --> 00:45:43,349 The task director helped me see exactly when I needed my high 757 00:45:43,389 --> 00:45:45,813 charge hours and plan accordingly. 758 00:45:45,813 --> 00:45:49,288 Three essential maintenance strategies. 759 00:45:49,288 --> 00:45:53,348 The task director showed Sarah three important strategies for 760 00:45:53,408 --> 00:45:54,531 maintaining this system. 761 00:45:55,579 --> 00:45:56,221 Strategy 1. 762 00:45:56,221 --> 00:45:58,309 Schedule weekly reviews. 763 00:45:58,309 --> 00:46:03,469 Every Sunday evening, sarah would update her lists with new 764 00:46:03,528 --> 00:46:05,873 tasks and review existing ones. 765 00:46:05,873 --> 00:46:10,746 Sometimes, tasks I thought would be ice sculptures actually 766 00:46:10,746 --> 00:46:14,353 became more like ice cubes as I got better at them, she 767 00:46:14,393 --> 00:46:14,833 explained. 768 00:46:14,833 --> 00:46:20,948 For example, once I learned the new AI data analysis system, 769 00:46:21,710 --> 00:46:23,815 using it became a medium-charge task. 770 00:46:23,815 --> 00:46:28,047 Other times, what I thought would be a simple ice cube 771 00:46:28,447 --> 00:46:30,592 turned out to need more focused thinking. 772 00:46:31,619 --> 00:46:32,382 Strategy 2. 773 00:46:32,382 --> 00:46:35,110 Create a task inbox system. 774 00:46:35,110 --> 00:46:40,188 Sarah kept a task inbox, a single place to capture new 775 00:46:40,228 --> 00:46:42,272 responsibilities as they came up . 776 00:46:42,272 --> 00:46:46,250 Every evening I'd review this inbox she shared. 777 00:46:46,250 --> 00:46:50,750 I categorise each new task as either an ice cube or sculpture, 778 00:46:50,750 --> 00:46:55,784 assign it a priority, estimate the time needed and added it to 779 00:46:55,824 --> 00:46:56,828 the appropriate list. 780 00:46:56,828 --> 00:47:01,049 This prevented new tasks from disrupting my brain state 781 00:47:01,169 --> 00:47:01,891 optimisation. 782 00:47:01,891 --> 00:47:04,123 Strategy 3. 783 00:47:04,123 --> 00:47:06,710 Review review time estimates regularly. 784 00:47:07,973 --> 00:47:11,803 I learned to track how long it actually took me to complete 785 00:47:12,105 --> 00:47:14,932 iSculpture tasks versus my initial estimates. 786 00:47:14,932 --> 00:47:19,442 Sarah explained this helped me become more accurate in my 787 00:47:19,501 --> 00:47:19,882 planning. 788 00:47:19,882 --> 00:47:21,484 I also discovered something interesting about timing. 789 00:47:21,484 --> 00:47:24,127 I also discovered something interesting about timing. 790 00:47:24,127 --> 00:47:29,653 Sarah said Tasks often took different amounts of time based 791 00:47:29,693 --> 00:47:30,654 on my brain state. 792 00:47:30,654 --> 00:47:36,183 A report that might take three hours when I was foggy, could be 793 00:47:36,183 --> 00:47:38,770 finished in 45 minutes during high charge times. 794 00:47:38,770 --> 00:47:43,701 Understanding these patterns helped me create much more 795 00:47:44,082 --> 00:47:46,888 realistic schedules with the day designer. 796 00:47:48,251 --> 00:47:52,464 Take time now to create your own prioritised lists. 797 00:47:52,464 --> 00:47:58,480 If it's helpful, include the success cycle as one of your ice 798 00:47:58,480 --> 00:47:59,382 sculpture tasks. 799 00:47:59,382 --> 00:48:04,690 Remember, nothing in this approach is prescriptive, so 800 00:48:04,750 --> 00:48:08,554 create your lists in the way that is most helpful for you. 801 00:48:08,554 --> 00:48:14,369 Also, remember this isn't just about work tasks, it's about 802 00:48:14,549 --> 00:48:16,594 everything that's important in your life. 803 00:48:16,594 --> 00:48:22,027 Congratulations, you've now completed step two of the 804 00:48:22,067 --> 00:48:22,967 success cycle. 805 00:48:22,987 --> 00:48:23,949 Step two of the success cycle. 806 00:48:23,949 --> 00:48:30,480 Before we move on, and if you think it's helpful, take a 807 00:48:30,560 --> 00:48:32,326 moment to think about people you admire for their ability to 808 00:48:32,346 --> 00:48:36,645 prioritise and plan effectively, whether it's a colleague, a 809 00:48:36,706 --> 00:48:40,427 leader you respect or even a renowned business figure. 810 00:48:40,427 --> 00:48:43,208 What makes their approach so effective? 811 00:48:43,208 --> 00:48:47,288 This might help you to improve your relationship with your own 812 00:48:47,589 --> 00:48:52,067 task director, and you might even name it after one of those 813 00:48:52,128 --> 00:48:53,090 people you admire. 814 00:48:53,090 --> 00:48:58,183 Next, we'll move on to step three, where you'll discover how 815 00:48:58,183 --> 00:49:01,781 the day designer uses these priority lists to craft 816 00:49:01,801 --> 00:49:07,132 schedules that optimise your brain states across each 24-hour 817 00:49:07,132 --> 00:49:07,573 period. 818 00:49:07,573 --> 00:49:13,451 But first organise your tasks clearly for the next 30 days. 819 00:49:13,451 --> 00:49:17,916 As Sarah discovered, this simple step creates the 820 00:49:17,976 --> 00:49:22,592 foundation for transforming how you use your energy each day.