1 00:00:00,480 --> 00:00:02,185 Speaker 1: Hello Habit Mechanics . 2 00:00:02,185 --> 00:00:03,748 It's Dr John Finn here. 3 00:00:03,748 --> 00:00:05,913 I hope you're having a great week so far. 4 00:00:05,913 --> 00:00:13,885 So in this podcast we are picking back up with the Train 5 00:00:13,945 --> 00:00:25,295 your Brain for the AI Revolution book, one that shared the first 6 00:00:25,295 --> 00:00:33,731 section of the book, which was the sort of introduction to AI 7 00:00:33,932 --> 00:00:40,365 and brain states, our brain being like a battery that has 8 00:00:40,545 --> 00:00:42,226 three core brain states. 9 00:00:42,226 --> 00:00:52,316 Some of those brain states can now be um replicated by 10 00:00:52,396 --> 00:00:54,180 technology, ai. 11 00:00:54,180 --> 00:00:58,704 Some of those brain states can be augmented with technology. 12 00:00:58,704 --> 00:01:04,930 So in in that that part of the book which is and I've got a 13 00:01:04,990 --> 00:01:10,596 beautiful hardback cover of a hardback version of the book in 14 00:01:10,617 --> 00:01:14,048 my hands right now so in that part of the book we covered the 15 00:01:14,087 --> 00:01:15,111 first seven chapters. 16 00:01:15,111 --> 00:01:16,986 So if you haven't listened to that already, you can go back 17 00:01:17,006 --> 00:01:17,629 and listen to it. 18 00:01:17,629 --> 00:01:24,694 Then in the second episode, we covered brain state measurement. 19 00:01:24,694 --> 00:01:28,706 So you go back and measure your brain states or listen along if 20 00:01:28,706 --> 00:01:29,429 you've got the book. 21 00:01:29,429 --> 00:01:33,707 And then what we're going to talk about in this episode is 22 00:01:33,868 --> 00:01:38,388 I'm going to share with you the chapters that are connected to 23 00:01:38,409 --> 00:01:43,680 step 2 of the book, which is planning with the task director. 24 00:01:43,680 --> 00:01:46,689 So remember the success cycle has four steps. 25 00:01:46,689 --> 00:01:49,308 Step one is measure your brain states. 26 00:01:49,308 --> 00:01:51,579 Step two is planning with the task director. 27 00:01:51,579 --> 00:01:54,939 Step three is optimisation with the day designer. 28 00:01:54,939 --> 00:02:00,224 Step four is optimisation with the routine engineer and then in 29 00:02:00,224 --> 00:02:05,486 step five the bonus step we show you how to use that system 30 00:02:05,525 --> 00:02:09,032 to help others to thrive and be at their best. 31 00:02:10,199 --> 00:02:17,568 So, as I've been saying, most coaching is failing in the AI 32 00:02:17,668 --> 00:02:22,353 era because it's just getting more and more difficult to 33 00:02:22,393 --> 00:02:25,415 actually put into practice the things that we agree are a good 34 00:02:25,496 --> 00:02:25,817 idea. 35 00:02:25,817 --> 00:02:32,748 So we might recognize that we're overly stressed and have 36 00:02:32,808 --> 00:02:35,492 some stress management techniques that we've been 37 00:02:35,552 --> 00:02:38,362 taught or learned or been coached on, but we don't use 38 00:02:38,423 --> 00:02:42,486 them, we forget to use them, and that's why we need a systematic 39 00:02:42,486 --> 00:02:42,927 approach. 40 00:02:42,927 --> 00:02:46,033 And that's why we need a systematic approach. 41 00:02:46,033 --> 00:02:50,926 So we need a way of actually measuring our brain's 42 00:02:50,947 --> 00:02:52,294 neurobiological rhythms and patterns and understanding that 43 00:02:52,316 --> 00:02:54,966 with more clarity, so we can get more control. 44 00:02:54,966 --> 00:02:56,751 And that's step one of the success cycle. 45 00:02:56,751 --> 00:03:03,669 We need a long-term strategic plan so that we can connect what 46 00:03:03,669 --> 00:03:07,584 we want to be working on today, which might be stress 47 00:03:07,623 --> 00:03:11,387 management or something else, or better leadership, or better 48 00:03:11,426 --> 00:03:16,786 parenting or whatever with the distant future, and that's why 49 00:03:17,027 --> 00:03:19,522 we have step two of the success cycle, which is planning with 50 00:03:19,543 --> 00:03:20,387 the task director. 51 00:03:20,387 --> 00:03:27,134 But having a long-term strategic plan isn't enough. 52 00:03:27,134 --> 00:03:31,283 We need a daily strategic framework, and that's step three 53 00:03:31,283 --> 00:03:33,328 , which is optimization with the day designer. 54 00:03:33,328 --> 00:03:40,484 And then we also need a way of automating that daily strategic 55 00:03:42,146 --> 00:03:45,991 plan, and that's why we have step four automation with the 56 00:03:46,051 --> 00:03:46,853 routine engineer. 57 00:03:46,853 --> 00:03:52,008 And then if we want to become a coach and help others, or a 58 00:03:52,068 --> 00:03:56,580 leader and help others, we can use that same simple, practical, 59 00:03:56,580 --> 00:04:05,574 proven four-step system as our coaching framework or or part of 60 00:04:05,574 --> 00:04:07,736 our leadership um system. 61 00:04:07,736 --> 00:04:12,364 So, yeah, so, anyway, that's the context. 62 00:04:12,525 --> 00:04:16,029 So what's coming up is um. 63 00:04:16,029 --> 00:04:16,752 What we got here. 64 00:04:16,752 --> 00:04:23,524 We got chapter 14, 15, 16, 17, 18 and 19, and essentially we're 65 00:04:23,524 --> 00:04:28,218 going to work from helping you to craft that bigger vision of 66 00:04:28,257 --> 00:04:33,572 your future all the way back to the next 30 days. 67 00:04:33,572 --> 00:04:44,519 And I think this is what's really key in the success cycle 68 00:04:44,920 --> 00:04:49,264 is that we have that clear 30-day focus, but we can connect 69 00:04:49,264 --> 00:04:56,572 that 30-day focus to our bigger , bigger, meaningful goals. 70 00:04:56,572 --> 00:05:00,610 So I'm going to show you step-by-step exactly how to do 71 00:05:00,670 --> 00:05:00,850 that. 72 00:05:00,850 --> 00:05:09,225 But, yeah, we're seeing just in 30 days, with our one to one 73 00:05:09,264 --> 00:05:13,096 coaching clients that our head of coaching, andrew Foster, is 74 00:05:13,136 --> 00:05:18,848 working with, and that some of our human AI performance 75 00:05:20,872 --> 00:05:26,286 psychology coaches, those that are in the pilot group just 76 00:05:26,326 --> 00:05:29,382 working with people, and the 30-day process has been so 77 00:05:29,442 --> 00:05:29,944 powerful. 78 00:05:29,944 --> 00:05:36,774 So don't just uh, don't just listen to this. 79 00:05:36,774 --> 00:05:39,041 Take some notes and put things into practice. 80 00:05:39,041 --> 00:05:43,709 And if you're interested in becoming, um, one of the world's 81 00:05:43,709 --> 00:05:48,322 first human AI performance psychology coaches, then we do 82 00:05:48,403 --> 00:05:51,180 currently have a couple of places available, so get in 83 00:05:51,262 --> 00:05:54,391 touch and we can share more details. 84 00:05:54,391 --> 00:05:57,600 But enough from me here. 85 00:05:57,600 --> 00:06:03,452 Next up is chapter 14. 86 00:06:03,452 --> 00:06:07,783 And then we'll go all the way through to chapter 19, um. 87 00:06:07,783 --> 00:06:11,009 So, yeah, make some notes and if you don't ever have any 88 00:06:11,050 --> 00:06:14,322 questions, feel free to reach out um. 89 00:06:14,322 --> 00:06:20,254 You can do that via the website , um, if you're not in the app, 90 00:06:20,415 --> 00:06:22,860 or or or in one of our other channels. 91 00:06:22,860 --> 00:06:24,425 So, yeah, enjoy. 92 00:06:25,107 --> 00:06:29,187 Cycle step two Planning with the task director. 93 00:06:29,187 --> 00:06:32,846 The foundation determines the height. 94 00:06:32,846 --> 00:06:34,791 The task director. 95 00:06:34,791 --> 00:06:39,011 Chapter 14, creating your future vision. 96 00:06:39,959 --> 00:06:44,023 Sarah sat in her favorite coffee shop, a notebook open before 97 00:06:44,062 --> 00:06:44,163 her. 98 00:06:44,163 --> 00:06:47,107 I had my brain state profile score. 99 00:06:47,107 --> 00:06:51,172 She explained, but I kept asking myself what am I really 100 00:06:51,211 --> 00:06:53,115 trying to optimise my brain states? 101 00:06:53,115 --> 00:06:57,884 For what future am I trying to create? 102 00:06:57,884 --> 00:07:01,290 This is where you'll use one of the task director's most 103 00:07:01,350 --> 00:07:08,523 powerful tools the future, ambitious, meaningful story, 104 00:07:08,543 --> 00:07:09,605 which we call the FAM story. 105 00:07:09,605 --> 00:07:13,355 Just as a lighthouse's beam guides ships through darkness, 106 00:07:13,836 --> 00:07:17,904 your FAM story helps direct your brain's energy toward 107 00:07:18,024 --> 00:07:23,384 meaningful long-term goals while managing your states day by day 108 00:07:23,384 --> 00:07:23,384 . 109 00:07:23,384 --> 00:07:28,079 Working with the task director helped me discover something 110 00:07:28,180 --> 00:07:29,865 crucial Sarah shared. 111 00:07:29,865 --> 00:07:34,259 My brain state profile wasn't just showing me my current 112 00:07:34,278 --> 00:07:34,699 performance. 113 00:07:34,699 --> 00:07:38,884 It was revealing the gap between my present brain states 114 00:07:39,345 --> 00:07:42,749 and the ones I needed to achieve my biggest goals. 115 00:07:42,749 --> 00:07:49,120 Creating my FAM story helped me see exactly how to use the 116 00:07:49,180 --> 00:07:51,464 success cycle to close that gap. 117 00:07:52,646 --> 00:07:55,110 Think of your FAM story like an iceberg. 118 00:07:55,110 --> 00:08:00,545 The visible tip represents your long-term vision where you want 119 00:08:00,545 --> 00:08:01,908 to be in 10 years or so. 120 00:08:01,908 --> 00:08:06,961 Just above the surface are your medium term goals for the next 121 00:08:07,182 --> 00:08:08,387 one to four years. 122 00:08:08,387 --> 00:08:12,149 Underwater are your 12 month objectives. 123 00:08:12,149 --> 00:08:17,240 Then, deeper underwater are your monthly targets, weekly 124 00:08:17,302 --> 00:08:19,247 priorities and daily actions. 125 00:08:19,247 --> 00:08:23,581 Each layer connects your present brain states to your 126 00:08:23,682 --> 00:08:24,625 future ambitions. 127 00:08:25,901 --> 00:08:29,067 The power of your FAM story comes from how it creates what 128 00:08:29,108 --> 00:08:31,312 we call a wave of motivation. 129 00:08:31,312 --> 00:08:35,748 This helps direct your brain's energy and willpower's efforts 130 00:08:35,928 --> 00:08:37,653 in three powerful ways. 131 00:08:37,653 --> 00:08:40,849 First, it helps you track progress. 132 00:08:40,849 --> 00:08:45,727 Research shows the single biggest cause of burnout isn't 133 00:08:45,889 --> 00:08:46,370 overload. 134 00:08:46,370 --> 00:08:51,245 It's working too long without experiencing personal progress. 135 00:08:51,245 --> 00:08:56,860 Your FAM story lets you see the weekly, monthly and yearly 136 00:08:56,940 --> 00:09:01,606 progress you are making in your life, all driven by brain state 137 00:09:01,746 --> 00:09:02,508 optimisation. 138 00:09:02,508 --> 00:09:05,673 Second, it helps manage stress. 139 00:09:05,673 --> 00:09:10,826 Setting and monitoring goals makes it easier to reset and 140 00:09:10,886 --> 00:09:12,471 recalibrate when we falter. 141 00:09:12,471 --> 00:09:17,020 When set correctly, goals become powerful stress 142 00:09:17,241 --> 00:09:18,023 management tools. 143 00:09:18,023 --> 00:09:22,850 They're meant to be adjusted and refined as you progress or 144 00:09:23,010 --> 00:09:27,538 fail to progress, serving as adaptable signposts that help 145 00:09:27,578 --> 00:09:31,004 willpower and its specialists optimise your journey. 146 00:09:31,004 --> 00:09:35,673 Third, your fam story creates self-fulfilling prophecies. 147 00:09:35,673 --> 00:09:40,488 Walt Disney famously said if you can dream it, you can do it. 148 00:09:40,488 --> 00:09:45,567 Columbia University professor Robert Merton's research showed 149 00:09:45,927 --> 00:09:49,485 that believing you can achieve something significantly 150 00:09:49,947 --> 00:09:52,052 increases your chances of success. 151 00:09:52,052 --> 00:09:57,323 Your FAM story helps willpower guide you your horribly 152 00:09:57,585 --> 00:10:01,131 unhelpful emotions toward positive behavioral patterns 153 00:10:01,552 --> 00:10:05,535 aligned with your ambitions, making it easier to optimise 154 00:10:05,576 --> 00:10:09,366 your brain states today, because you can clearly see how it will 155 00:10:09,366 --> 00:10:11,653 help you create a better tomorrow. 156 00:10:13,022 --> 00:10:16,230 The task director helped me understand something powerful, 157 00:10:17,013 --> 00:10:17,794 sarah explained. 158 00:10:17,794 --> 00:10:22,446 Every time I updated my FAM story, usually every four to 159 00:10:22,505 --> 00:10:26,214 eight weeks, I could see more clearly how managing my brain 160 00:10:26,299 --> 00:10:28,547 states connected to my bigger goals. 161 00:10:28,547 --> 00:10:32,500 Better sleep wasn't just about feeling less tired. 162 00:10:32,500 --> 00:10:36,571 It was about having the high-charge brainpower to write 163 00:10:36,610 --> 00:10:37,072 my novel. 164 00:10:37,072 --> 00:10:41,984 Using AI tools effectively wasn't just about productivity. 165 00:10:41,984 --> 00:10:46,854 It was about creating space and energy for what mattered most. 166 00:10:46,854 --> 00:10:50,004 Sarah discovered something else too. 167 00:10:50,004 --> 00:10:54,899 As I mastered this process, I found myself naturally helping 168 00:10:55,039 --> 00:10:58,446 colleagues create their own FAM stories. 169 00:10:58,446 --> 00:11:02,813 There's something powerful about helping others connect 170 00:11:03,221 --> 00:11:05,929 their daily brain states to their biggest dreams. 171 00:11:07,280 --> 00:11:10,769 In the next chapter, you'll learn exactly how to create your 172 00:11:10,769 --> 00:11:13,193 own FAM story with the task director. 173 00:11:13,193 --> 00:11:18,349 You'll discover how to connect your brain state profile to your 174 00:11:18,349 --> 00:11:22,403 future vision through specific questions and exercises. 175 00:11:22,403 --> 00:11:27,413 Just as Sarah used this tool to transform her performance, 176 00:11:27,940 --> 00:11:31,668 you'll see how optimising your brain states today shapes the 177 00:11:31,769 --> 00:11:34,880 future you want to create Chapter 15. 178 00:11:34,880 --> 00:11:40,386 Creating your FAM story with the Task Director Success cycle, 179 00:11:40,386 --> 00:11:45,211 location Step two, progress 25% complete. 180 00:11:45,211 --> 00:11:50,261 Let's discover how to use the task director to create your FAM 181 00:11:50,261 --> 00:11:54,750 story, the tool that will connect your brain state profile 182 00:11:54,750 --> 00:11:56,413 to your future vision. 183 00:11:56,413 --> 00:12:01,649 Just as Sarah used this process to transform her well-being and 184 00:12:01,649 --> 00:12:05,104 performance, you'll learn how to map out your journey from 185 00:12:05,163 --> 00:12:09,232 current brain states to you, consistently being at your very 186 00:12:09,293 --> 00:12:09,592 best. 187 00:12:09,592 --> 00:12:15,091 To make it easier to create your fam story, I have created a 188 00:12:15,091 --> 00:12:19,327 PDF template to guide you through the exercises in this 189 00:12:19,388 --> 00:12:20,971 chapter and the next chapter. 190 00:12:20,971 --> 00:12:27,672 Go to toughermindscouk, forward slash, train your brain. 191 00:12:27,672 --> 00:12:32,649 To download your copy First, the task director will help you 192 00:12:32,730 --> 00:12:34,375 think about who inspires you. 193 00:12:35,518 --> 00:12:37,422 This was eye-opening, sarah shared. 194 00:12:37,422 --> 00:12:43,009 I started listing people I admired, from famous leaders to 195 00:12:43,230 --> 00:12:46,215 authors who have walked the path I want to follow. 196 00:12:46,215 --> 00:12:51,089 Looking at their patterns helped me see what brain states 197 00:12:51,529 --> 00:12:53,073 I needed to cultivate. 198 00:12:53,073 --> 00:12:57,667 Write down your answers to the following questions. 199 00:12:57,667 --> 00:13:01,134 First, think about who inspires you. 200 00:13:01,134 --> 00:13:07,212 Be specific and name names Some ideas, in no particular order, 201 00:13:07,580 --> 00:13:14,370 to spark your thoughts Parents, siblings, grandparents, family 202 00:13:15,052 --> 00:13:19,222 colleagues, people who have changed society scientists, 203 00:13:20,004 --> 00:13:25,490 nobel Prize winners, entrepreneurs, mentors, writers, 204 00:13:25,490 --> 00:13:30,902 sporting champions, political leaders, high achievers, 205 00:13:31,702 --> 00:13:34,408 musicians, artists and other creative people. 206 00:13:35,370 --> 00:13:39,322 If you're not sure, start by thinking about the kind of 207 00:13:39,403 --> 00:13:41,446 people who don't inspire you. 208 00:13:41,446 --> 00:13:46,673 Next, think about why the people who inspire you actually 209 00:13:46,734 --> 00:13:47,294 inspire you. 210 00:13:47,294 --> 00:13:52,793 Be specific, identify their shared and individual qualities. 211 00:13:52,793 --> 00:13:57,802 Some ideas, in no particular order, to spark your thoughts 212 00:13:58,923 --> 00:14:05,330 Dedication, persistence, self-sacrifice, determination, 213 00:14:06,030 --> 00:14:12,759 desire, work, ethic, success, tolerance, progress, excellence, 214 00:14:12,759 --> 00:14:18,144 innovation, humility, dependability, resilience, 215 00:14:19,466 --> 00:14:22,408 attitude, guts. 216 00:14:22,408 --> 00:14:25,230 Think about what you do to feel at your best. 217 00:14:25,892 --> 00:14:31,475 Here are some examples have fun, help others, develop myself, 218 00:14:32,277 --> 00:14:38,821 relax, do meaningful work, show humility, give my best, have a 219 00:14:38,880 --> 00:14:45,426 good work-life balance, achieve results, be dedicated, be 220 00:14:45,466 --> 00:14:50,090 determined, persist with difficult challenges, be 221 00:14:50,129 --> 00:14:54,953 resilient, show the right attitude, make personal progress 222 00:14:54,953 --> 00:15:08,561 , be diligent, be dependable, be tolerant, eat well, sleep well, 223 00:15:08,561 --> 00:15:09,003 show self-control. 224 00:15:09,003 --> 00:15:10,346 Then think about why is it important for you to do these 225 00:15:10,365 --> 00:15:12,070 things and what outcomes do they help you achieve? 226 00:15:12,070 --> 00:15:14,294 Next, think about your top strengths. 227 00:15:14,294 --> 00:15:18,903 Here are some ideas, in no particular order, to spark your 228 00:15:18,943 --> 00:15:26,250 thoughts Dedication, desire, persistence, self-sacrifice, 229 00:15:27,211 --> 00:15:43,760 positive attitude, calm, work ethic, reflective Success, 230 00:15:43,780 --> 00:15:44,923 humility, tolerance, diligence, dependability, excellence, 231 00:15:44,942 --> 00:15:45,322 attitude Innovative. 232 00:15:45,322 --> 00:15:48,327 Then think about the most important and difficult things 233 00:15:48,368 --> 00:15:52,554 you have achieved in your life so far or in the past 12 months. 234 00:15:52,554 --> 00:15:57,168 Finally, think about how you managed to be persistent to 235 00:15:57,208 --> 00:15:58,533 secure this achievement. 236 00:15:59,841 --> 00:16:03,048 Although I knew I didn't have perfect answers for all of these 237 00:16:03,048 --> 00:16:06,682 areas, just thinking about these things was crucial. 238 00:16:06,682 --> 00:16:11,711 Sarah explained I started seeing the connection between my 239 00:16:11,711 --> 00:16:16,445 role models, strengths, best moments and the type of person I 240 00:16:16,445 --> 00:16:17,768 wanted to be in the future. 241 00:16:17,768 --> 00:16:19,792 Congratulations. 242 00:16:19,792 --> 00:16:24,381 With these insights, you're ready to build your FAM story 243 00:16:24,522 --> 00:16:26,364 iceberg, chapter 16. 244 00:16:26,364 --> 00:16:31,287 Breaking down your FAM journey the step-by-step action plan. 245 00:16:31,287 --> 00:16:34,769 Success cycle location Step 2. 246 00:16:34,769 --> 00:16:37,691 Progress 20% complete. 247 00:16:38,672 --> 00:16:41,474 Now that you've explored your inspirations and reflected on 248 00:16:41,514 --> 00:16:45,697 your strengths, it's time to transform these insights into a 249 00:16:45,777 --> 00:16:46,616 practical plan. 250 00:16:46,616 --> 00:16:56,424 The task director will guide you through creating a detailed 251 00:16:56,445 --> 00:16:57,726 roadmap that connects your brain states to your biggest goals. 252 00:16:57,726 --> 00:17:00,432 The FAM form provides a systematic approach to this 253 00:17:00,511 --> 00:17:04,833 planning process, you'll learn how to break down your long-term 254 00:17:04,833 --> 00:17:09,266 vision into specific actions that optimize your brain states 255 00:17:09,425 --> 00:17:10,067 day by day. 256 00:17:10,067 --> 00:17:13,520 This creates a clear line of sight, from your future 257 00:17:13,580 --> 00:17:15,787 ambitions to your daily choices. 258 00:17:15,787 --> 00:17:20,579 As Sarah discovered, this planning process brings clarity 259 00:17:21,241 --> 00:17:23,046 to every level of your journey. 260 00:17:23,046 --> 00:17:28,520 Once I had my complete FAM story, I could see exactly how 261 00:17:28,621 --> 00:17:33,029 managing my brain states today would help me achieve my 10-year 262 00:17:33,029 --> 00:17:33,390 vision. 263 00:17:33,390 --> 00:17:39,365 Each daily action became a meaningful step toward my bigger 264 00:17:39,365 --> 00:17:39,786 goals. 265 00:17:40,866 --> 00:17:45,593 Broadly, the FAM form makes you think about the future and 266 00:17:45,673 --> 00:17:50,948 present in the following terms what do I want to achieve in the 267 00:17:50,948 --> 00:17:51,789 distant future? 268 00:17:51,789 --> 00:17:57,130 What do I need to do in the next 1-4 years to achieve my 269 00:17:57,210 --> 00:17:58,512 distant future goals? 270 00:17:58,512 --> 00:18:04,930 What do I need to do in the next 12 months to achieve my 1 271 00:18:05,230 --> 00:18:06,493 to 4 year goals? 272 00:18:06,493 --> 00:18:12,471 What do I need to do in the next 6 months to achieve my 12 273 00:18:12,511 --> 00:18:13,093 month goals? 274 00:18:13,093 --> 00:18:18,391 What do I need to do in the next 3 months to achieve my 6 275 00:18:18,431 --> 00:18:19,032 month goals? 276 00:18:19,032 --> 00:18:22,862 What do I need to do in the next 30 days to achieve my 3 277 00:18:22,882 --> 00:18:23,162 month goals? 278 00:18:23,162 --> 00:18:24,663 What do I need to do in the next 30 days to achieve my 279 00:18:24,682 --> 00:18:25,784 three-month goals? 280 00:18:25,784 --> 00:18:29,685 What do I need to do this week to achieve my goals for the next 281 00:18:29,685 --> 00:18:30,346 30 days. 282 00:18:30,346 --> 00:18:35,210 What do I need to prioritise today to achieve my goals for 283 00:18:35,250 --> 00:18:35,670 this week? 284 00:18:36,810 --> 00:18:40,512 Sometimes we might feel reluctant to commit to achieving 285 00:18:40,512 --> 00:18:45,316 a major long-term objective, but the beauty of the FAM form 286 00:18:45,635 --> 00:18:47,778 is that it allows us to be flexible. 287 00:18:47,778 --> 00:18:56,861 We can decide to pivot and change our goals. 288 00:18:56,861 --> 00:18:57,602 They are not set in stone. 289 00:18:57,602 --> 00:18:59,325 I encourage everyone who wants to be their best to periodically 290 00:18:59,325 --> 00:19:00,886 think about their own long-term goals. 291 00:19:00,886 --> 00:19:06,094 I step back to reflect and use the FAM form to update my FAM 292 00:19:06,173 --> 00:19:08,641 story every four to eight weeks. 293 00:19:09,603 --> 00:19:13,730 My FAM story goals change because my life circumstances 294 00:19:13,790 --> 00:19:14,192 change. 295 00:19:14,192 --> 00:19:18,965 Sometimes the changes to my goals are tiny and sometimes 296 00:19:19,006 --> 00:19:23,442 they are big, but what is most important is that I am engaging 297 00:19:23,542 --> 00:19:26,211 in a purposeful reflection and planning process. 298 00:19:26,211 --> 00:19:30,688 This helps me learn about myself and to be at my best. 299 00:19:30,688 --> 00:19:35,019 The fanform helped me see how it all connected. 300 00:19:35,019 --> 00:19:40,477 Sarah shared my 10-year vision included writing a novel while 301 00:19:40,517 --> 00:19:43,103 maintaining a thriving career and family life. 302 00:19:43,103 --> 00:19:46,859 That meant optimising my high-charge states for creative 303 00:19:46,900 --> 00:19:52,259 work, using AI tools effectively in medium-charge periods and 304 00:19:52,339 --> 00:19:53,962 mastering my recharge patterns. 305 00:19:53,962 --> 00:19:58,820 Each layer of the iceberg showed me exactly what to work 306 00:19:58,901 --> 00:19:59,382 on next. 307 00:19:59,382 --> 00:20:05,201 Here are the FAM form questions to help you create your own FAM 308 00:20:05,201 --> 00:20:05,561 story. 309 00:20:05,561 --> 00:20:10,721 Remember the answers you give and the goals you set are not 310 00:20:10,760 --> 00:20:11,502 set in stone. 311 00:20:11,502 --> 00:20:16,000 They are flexible and can be changed at any time to make them 312 00:20:16,000 --> 00:20:16,942 more helpful for you. 313 00:20:18,230 --> 00:20:18,330 1. 314 00:20:18,330 --> 00:20:23,039 Think about what you'd like to be doing and what you'd like to 315 00:20:23,119 --> 00:20:27,496 have in the medium to distant future, for example, 10 years 316 00:20:27,615 --> 00:20:28,700 into the future or more. 317 00:20:28,700 --> 00:20:34,721 Some words to get you thinking about your future goals Location 318 00:20:34,721 --> 00:20:42,134 , family, possessions, friends and relationships, health, home, 319 00:20:42,134 --> 00:20:49,325 money, roles and responsibilities, job Tip if you 320 00:20:49,325 --> 00:20:54,038 are not sure, start by thinking about what you do not want your 321 00:20:54,038 --> 00:20:55,142 future to look like. 322 00:20:55,142 --> 00:20:59,079 Developing your long-term goals will take time. 323 00:20:59,079 --> 00:21:03,592 The aim of this exercise is not to create perfect goals, but to 324 00:21:03,592 --> 00:21:07,238 get you thinking and started on your journey to having a 325 00:21:07,338 --> 00:21:11,657 clearer understanding about what you want your future self and 326 00:21:11,739 --> 00:21:12,922 life to look like. 327 00:21:12,922 --> 00:21:17,221 Remember whatever you write down can be changed. 328 00:21:17,221 --> 00:21:21,635 Should you set goals that might feel unrealistic? 329 00:21:21,635 --> 00:21:26,790 I do because I have found that, even if I do not achieve these 330 00:21:26,851 --> 00:21:31,059 goals, having a high level of expectation is helpful. 331 00:21:31,059 --> 00:21:35,294 It means I achieve a higher level of happiness and 332 00:21:35,314 --> 00:21:40,242 performance than I would have if I'd set myself less ambitious 333 00:21:40,304 --> 00:21:40,624 goals. 334 00:21:40,624 --> 00:21:44,118 This is something I have learned through practice. 335 00:21:44,118 --> 00:21:47,117 Should you make an exact copy of my approach. 336 00:21:47,117 --> 00:21:52,182 No, you need to develop an approach that works best for you 337 00:21:52,182 --> 00:21:52,182 . 338 00:21:52,182 --> 00:21:57,140 You will only work out the best way to set the type of goals 339 00:21:57,520 --> 00:22:00,432 that work best for you by trying things out. 340 00:22:00,432 --> 00:22:06,022 Goals are powerful tools, but it can take a lot of trial and 341 00:22:06,103 --> 00:22:08,893 error to learn how to use them effectively. 342 00:22:10,076 --> 00:22:14,002 Y times five To make your long-term goals more meaningful 343 00:22:14,123 --> 00:22:14,743 and powerful. 344 00:22:14,743 --> 00:22:17,066 To make your long-term goals more meaningful and powerful, 345 00:22:17,086 --> 00:22:19,067 try to understand why you want to achieve them. 346 00:22:19,067 --> 00:22:25,320 An effective way to do this is to ask yourself why five times. 347 00:22:25,320 --> 00:22:30,278 For example, if you want to get a promotion at work, you might 348 00:22:30,377 --> 00:22:31,861 ask yourself why. 349 00:22:31,861 --> 00:22:36,472 The answer might be because you want to earn more money. 350 00:22:36,472 --> 00:22:40,916 So you would then ask yourself why do you want to earn more 351 00:22:40,957 --> 00:22:41,156 money? 352 00:22:41,156 --> 00:22:46,320 That answer might be because you want to move to a bigger 353 00:22:46,362 --> 00:22:46,642 house. 354 00:22:46,642 --> 00:22:52,026 Then you would ask yourself why do you want to live in a bigger 355 00:22:52,026 --> 00:22:52,346 house? 356 00:22:52,346 --> 00:23:02,048 This answer could be so my young children have a garden to 357 00:23:02,189 --> 00:23:02,369 play in. 358 00:23:02,369 --> 00:23:06,712 The next question you might ask yourself is why is it important 359 00:23:06,712 --> 00:23:07,734 for you to have a garden your children can play in? 360 00:23:07,734 --> 00:23:11,122 The answer could be I understand the importance of 361 00:23:11,182 --> 00:23:14,256 outdoor play for healthy development, and I want to 362 00:23:14,296 --> 00:23:17,123 provide a space at home where they can do this. 363 00:23:17,123 --> 00:23:23,183 By the time you have asked yourself why at least five times 364 00:23:23,183 --> 00:23:26,753 , you will develop a clear understanding of the deeper 365 00:23:26,834 --> 00:23:29,382 reasons for your goals and ambitions. 366 00:23:29,382 --> 00:23:33,713 The more meaningful your reasons for wanting to achieve a 367 00:23:33,713 --> 00:23:37,603 goal, the more powerful they will be in helping you persist 368 00:23:37,742 --> 00:23:38,351 and succeed. 369 00:23:39,492 --> 00:23:41,777 Now let's get back to our FAM form questions. 370 00:23:41,777 --> 00:23:43,200 2. 371 00:23:43,200 --> 00:23:47,535 Think about what you need to achieve in the next one to four 372 00:23:47,615 --> 00:23:51,844 years to make your distant to medium future goals attainable. 373 00:23:51,844 --> 00:23:53,471 3. 374 00:23:53,471 --> 00:23:59,121 Think about what you need to achieve in the next 12 months to 375 00:23:59,121 --> 00:24:01,865 make your 1-4 year goals attainable. 376 00:24:01,865 --> 00:24:03,510 4. 377 00:24:03,510 --> 00:24:09,260 Think about what you need to achieve in the next 6 months to 378 00:24:09,320 --> 00:24:11,244 make your 12 month goals attainable. 379 00:24:11,244 --> 00:24:12,691 5. 380 00:24:12,691 --> 00:24:16,980 Think about what you need to achieve in the next three months 381 00:24:16,980 --> 00:24:19,483 to make your six-month goals attainable. 382 00:24:19,483 --> 00:24:24,396 With your long-term FAM story taking shape, you're ready to 383 00:24:24,417 --> 00:24:28,944 discover how these aspirations translate into daily actions. 384 00:24:28,944 --> 00:24:33,413 In the next chapter, we'll explore the foundational habits 385 00:24:33,732 --> 00:24:35,094 that will turn your vision into reality. 386 00:24:35,094 --> 00:24:36,654 Explore the foundational habits that will turn your vision into 387 00:24:36,654 --> 00:24:40,017 reality, the daily practices that optimize your brain states 388 00:24:40,478 --> 00:24:42,558 and steadily move you towards your goals. 389 00:24:43,079 --> 00:24:44,039 Chapter 17. 390 00:24:44,039 --> 00:24:47,083 Building your foundation for success. 391 00:24:47,083 --> 00:24:50,625 Success cycle location, step 2. 392 00:24:50,625 --> 00:24:53,626 Progress 40% complete. 393 00:24:59,190 --> 00:25:00,392 Now that you've created your long-term vision with the task 394 00:25:00,412 --> 00:25:02,797 director through your FAM story, it's time to focus on something 395 00:25:02,797 --> 00:25:07,432 crucial the daily habits that will build your path to that 396 00:25:07,491 --> 00:25:07,853 future. 397 00:25:07,853 --> 00:25:12,384 As Sarah discovered, transforming your brain states 398 00:25:12,503 --> 00:25:13,872 isn't just about big goals. 399 00:25:13,872 --> 00:25:18,502 It's also about the small, consistent actions that create 400 00:25:18,931 --> 00:25:19,752 lasting change. 401 00:25:19,752 --> 00:25:24,788 Creating my FAM story was exciting, sarah shared, but the 402 00:25:24,827 --> 00:25:29,617 task director helped me see something important I needed to 403 00:25:29,657 --> 00:25:33,294 strengthen my foundation before I could reach those bigger goals 404 00:25:33,294 --> 00:25:33,294 . 405 00:25:33,294 --> 00:25:37,871 That meant focusing on basic habits that would optimize my 406 00:25:37,911 --> 00:25:39,734 brain states day by day. 407 00:25:39,734 --> 00:25:43,643 Think of these foundational habits like the base of your 408 00:25:43,710 --> 00:25:44,230 lighthouse. 409 00:25:44,230 --> 00:25:48,599 Just as a lighthouse needs a solid foundation to maintain its 410 00:25:48,599 --> 00:25:53,757 structure during rough seas and storms, your brain needs core 411 00:25:53,817 --> 00:25:57,963 habits that maintain optimal states through daily challenges. 412 00:25:58,990 --> 00:26:01,940 Here are six key areas that need your attention. 413 00:26:01,940 --> 00:26:07,338 Number one sleep your brain's primary recharge mechanism. 414 00:26:07,338 --> 00:26:10,558 Quality sleep isn't just about feeling better. 415 00:26:10,558 --> 00:26:15,058 It's essential for maintaining the high charge states you need 416 00:26:15,400 --> 00:26:16,883 for premium thinking work. 417 00:26:16,883 --> 00:26:22,922 Number two diet the fuel for your brain's energy system. 418 00:26:22,922 --> 00:26:28,859 What and when you eat directly affects your ability to maintain 419 00:26:28,859 --> 00:26:31,124 optimal brain states throughout the day. 420 00:26:31,124 --> 00:26:37,194 Number three exercise your brain's natural energy optimizer 421 00:26:37,194 --> 00:26:37,194 . 422 00:26:37,194 --> 00:26:42,040 Regular movement, especially walking, helps regulate your 423 00:26:42,080 --> 00:26:45,944 brain states and enhance your capacity for both high-charge 424 00:26:45,964 --> 00:26:47,886 thinking and proper recharge. 425 00:26:47,886 --> 00:26:51,155 Number four stress management. 426 00:26:51,155 --> 00:26:53,079 Your brain's balance system. 427 00:26:53,079 --> 00:26:57,829 Managing stress effectively helps prevent hue from becoming 428 00:26:58,070 --> 00:27:01,298 overactive and draining your energy unnecessarily. 429 00:27:01,298 --> 00:27:04,047 Number five confidence. 430 00:27:04,047 --> 00:27:05,872 Your performance foundation. 431 00:27:05,872 --> 00:27:09,584 Building and maintaining confidence helps you tackle 432 00:27:09,644 --> 00:27:12,951 challenges while maintaining optimal brain states. 433 00:27:12,951 --> 00:27:18,121 Number six focus, impact and productivity. 434 00:27:18,121 --> 00:27:20,704 Your daily effectiveness system . 435 00:27:20,704 --> 00:27:25,659 Having clear routines and systems helps you match tasks to 436 00:27:25,659 --> 00:27:27,202 your appropriate brain states. 437 00:27:27,830 --> 00:27:31,278 You might expect we'd start by directly tackling these 438 00:27:31,337 --> 00:27:39,791 foundational areas fixing your sleep areas, fixing your sleep, 439 00:27:39,811 --> 00:27:41,135 changing your diet, establishing an exercise routine but Sarah 440 00:27:41,155 --> 00:27:42,299 discovered something counterintuitive. 441 00:27:42,299 --> 00:27:45,932 The fastest way to improve these foundational habits is to 442 00:27:46,092 --> 00:27:49,480 first master what we call super habits. 443 00:27:49,480 --> 00:27:53,971 The daily three-to-one reflection you learned in 444 00:27:54,010 --> 00:27:58,273 chapter one is a good example of a super habit, because it helps 445 00:27:58,273 --> 00:28:00,339 you to both plan and reflect. 446 00:28:00,339 --> 00:28:02,112 Super habits. 447 00:28:02,112 --> 00:28:03,896 Work by helping willpower. 448 00:28:03,896 --> 00:28:08,077 Guide Hugh toward better patterns across all foundational 449 00:28:08,077 --> 00:28:09,362 areas simultaneously. 450 00:28:09,362 --> 00:28:13,799 Think of them as master keys that unlock multiple doors at 451 00:28:13,961 --> 00:28:14,121 once. 452 00:28:14,121 --> 00:28:18,694 The fam story is also a super habit, and you'll learn others 453 00:28:18,776 --> 00:28:19,699 in the coming chapters. 454 00:28:19,699 --> 00:28:23,063 This was a breakthrough moment for me. 455 00:28:23,063 --> 00:28:27,690 Sarah explained I kept trying to fix everything at once my 456 00:28:27,770 --> 00:28:33,138 sleep, my diet, my exercise routine but the task director 457 00:28:33,240 --> 00:28:36,954 showed me how consistently using the three-to-one reflection 458 00:28:37,355 --> 00:28:40,583 actually made improving these other areas easier. 459 00:28:40,583 --> 00:28:45,859 Instead of fighting multiple battles, I was creating positive 460 00:28:45,859 --> 00:28:48,203 changes across my entire system . 461 00:28:48,203 --> 00:28:54,140 Let's examine how the 3-to-1 reflection naturally enhances 462 00:28:54,601 --> 00:28:55,743 each foundational area. 463 00:28:59,630 --> 00:29:00,992 Sleep enhancement the evening reflection helps calm your 464 00:29:01,073 --> 00:29:06,083 thinking by redirecting Hugh's spotlight away from threats and 465 00:29:06,123 --> 00:29:06,423 worries. 466 00:29:06,423 --> 00:29:10,799 This activation of your recharged brain state makes 467 00:29:10,881 --> 00:29:12,685 quality sleep more accessible. 468 00:29:12,685 --> 00:29:16,414 Sarah discovered that on nights , when she skipped her 469 00:29:16,454 --> 00:29:20,682 reflection, her mind would race with unprocessed thoughts from 470 00:29:20,722 --> 00:29:21,044 the day. 471 00:29:21,044 --> 00:29:24,057 Diet and exercise awareness. 472 00:29:24,057 --> 00:29:27,817 Regular reflection makes you more conscious of how your 473 00:29:27,876 --> 00:29:30,663 choices affect your energy and performance. 474 00:29:30,663 --> 00:29:35,199 When Sarah wrote about feeling energised after a morning walk 475 00:29:35,779 --> 00:29:39,713 or sluggish after a heavy lunch, these connections became 476 00:29:39,753 --> 00:29:40,115 clearer. 477 00:29:40,115 --> 00:29:44,483 This increased awareness naturally guided her toward 478 00:29:45,070 --> 00:29:48,721 better decisions without requiring constant willpower. 479 00:29:50,384 --> 00:29:54,012 Stress management the practice of deliberately finding 480 00:29:54,093 --> 00:29:58,742 positives helps willpower guide Hugh toward calmer patterns. 481 00:29:58,742 --> 00:30:03,218 Each time you complete a reflection, you're training your 482 00:30:03,218 --> 00:30:06,284 brain to look beyond threats and problems. 483 00:30:06,284 --> 00:30:11,615 This builds your capacity to maintain balance even during 484 00:30:11,675 --> 00:30:12,656 challenging times. 485 00:30:12,656 --> 00:30:15,259 Confidence building challenging times Confidence building 486 00:30:16,162 --> 00:30:19,625 Writing down your daily successes, no matter how small, 487 00:30:27,829 --> 00:30:29,393 creates a more balanced view of your capabilities and progress. 488 00:30:29,393 --> 00:30:30,776 Many of us focus primarily on what went wrong or what's still 489 00:30:30,796 --> 00:30:30,997 incomplete. 490 00:30:30,997 --> 00:30:34,344 The three to one ratio ensures you're acknowledging more 491 00:30:34,410 --> 00:30:39,255 positives than areas for improvement, enhancing focus, 492 00:30:39,756 --> 00:30:41,140 impact and productivity. 493 00:30:41,140 --> 00:30:46,346 Consistent reflection increases your awareness of which 494 00:30:46,385 --> 00:30:50,759 approaches work best, helping you match tasks to your optimal 495 00:30:50,798 --> 00:30:51,480 brain states. 496 00:30:51,480 --> 00:30:56,932 Sarah began noticing patterns in her most focused days, which 497 00:30:57,011 --> 00:30:59,905 helped her design better schedules and routines. 498 00:30:59,905 --> 00:31:05,922 Understanding super habits was exceptionally insightful, sarah 499 00:31:05,961 --> 00:31:06,242 shared. 500 00:31:06,242 --> 00:31:10,680 Instead of feeling overwhelmed by all the areas I needed to 501 00:31:10,720 --> 00:31:15,818 improve, I could focus on one powerful practice that naturally 502 00:31:15,818 --> 00:31:17,363 enhanced everything else. 503 00:31:17,363 --> 00:31:22,741 The task director helped me see that mastering these key habits 504 00:31:22,741 --> 00:31:26,921 was like finding shortcuts to better brain states across the 505 00:31:26,961 --> 00:31:27,221 board. 506 00:31:27,221 --> 00:31:33,224 In the next chapter, you'll discover exactly where you stand 507 00:31:33,224 --> 00:31:38,017 on each foundational area and learn how to use super habits to 508 00:31:38,017 --> 00:31:40,702 strengthen your base for optimal performance. 509 00:31:42,070 --> 00:31:42,872 Chapter 18. 510 00:31:42,872 --> 00:31:48,961 Measuring and Strengthening your Success cycle location Step 511 00:31:48,961 --> 00:31:49,201 2. 512 00:31:49,201 --> 00:31:52,066 Progress 60% complete. 513 00:31:52,066 --> 00:31:56,596 Now that you understand how super habits like the 3 to 1 514 00:31:56,817 --> 00:32:00,502 reflection can enhance your foundational areas, let's 515 00:32:00,583 --> 00:32:04,797 measure your current patterns To identify which areas need your 516 00:32:04,836 --> 00:32:05,318 attention. 517 00:32:05,318 --> 00:32:10,315 Take the Human AI Readiness Brain state assessment again. 518 00:32:10,315 --> 00:32:16,509 This time, rather than focusing on your overall score, pay 519 00:32:16,548 --> 00:32:19,315 attention to the areas where you score highest. 520 00:32:19,315 --> 00:32:23,063 These indicate which habits need the most work. 521 00:32:23,063 --> 00:32:28,801 Think of this assessment like running a diagnostic check on 522 00:32:28,849 --> 00:32:30,113 your foundational habits. 523 00:32:30,854 --> 00:32:35,063 Each statement reveals something important about how your brain 524 00:32:35,443 --> 00:32:39,316 is functioning across the foundational areas we discussed. 525 00:32:39,316 --> 00:32:44,443 Take a moment to rate yourself honestly on each statement below 526 00:32:44,443 --> 00:32:44,443 . 527 00:32:44,443 --> 00:32:50,373 You'll score yourself from 1 to 10, where 1 means never and 10 528 00:32:50,673 --> 00:32:51,295 means always. 529 00:32:51,295 --> 00:32:54,401 Write down your score for each statement. 530 00:32:54,401 --> 00:32:58,250 Here are the statements Statement 1. 531 00:32:58,250 --> 00:33:02,797 I find myself responding to urgent issues instead of having 532 00:33:02,836 --> 00:33:04,819 a plan or sticking to my plan. 533 00:33:04,819 --> 00:33:09,145 Remember, one means never and ten means always. 534 00:33:09,145 --> 00:33:11,413 You're probably somewhere in between. 535 00:33:11,413 --> 00:33:12,917 Write down your score. 536 00:33:12,917 --> 00:33:19,057 Statement two I get interrupted by others emails, phone and my 537 00:33:19,117 --> 00:33:23,335 own self-doubt or negative self-talk and it takes me longer 538 00:33:23,335 --> 00:33:24,579 to complete my work. 539 00:33:24,579 --> 00:33:30,112 Again, remember 1 means never and 10 means always. 540 00:33:30,112 --> 00:33:32,416 You're probably somewhere in between. 541 00:33:32,416 --> 00:33:34,381 Write down your score. 542 00:33:35,082 --> 00:33:35,784 Statement 3. 543 00:33:35,784 --> 00:33:40,799 I sleep poorly and it takes longer to complete my work to a 544 00:33:40,859 --> 00:33:41,501 high standard. 545 00:33:41,501 --> 00:33:43,773 Statement 4. 546 00:33:43,773 --> 00:33:47,807 I waste time doubting my decisions, second-guessing 547 00:33:47,847 --> 00:33:49,853 myself and beating myself up. 548 00:33:49,853 --> 00:33:55,144 Statement five my mind feels foggy and it slows down my work. 549 00:33:55,144 --> 00:34:00,256 Statement six I put off important tasks even though I 550 00:34:00,336 --> 00:34:01,217 know they need doing. 551 00:34:01,217 --> 00:34:03,200 Statement 7. 552 00:34:03,200 --> 00:34:08,007 I feel overwhelmed and I make mistakes that take time to fix, 553 00:34:08,748 --> 00:34:12,534 meaning it takes longer to complete my work to a high 554 00:34:12,596 --> 00:34:12,976 standard. 555 00:34:12,976 --> 00:34:15,300 Statement 8. 556 00:34:15,300 --> 00:34:21,452 I find myself scrolling social media when I know it is not a 557 00:34:21,532 --> 00:34:25,534 good use of my time or helpful for me being at my best. 558 00:34:25,534 --> 00:34:27,536 Statement 9. 559 00:34:27,536 --> 00:34:32,280 I sleep poorly and it makes it harder to spot and prevent 560 00:34:32,340 --> 00:34:33,442 mistakes in my work. 561 00:34:33,442 --> 00:34:35,063 Statement 10. 562 00:34:35,063 --> 00:34:39,867 My mind jumps between tasks instead of focusing on one thing 563 00:34:39,867 --> 00:34:44,831 , meaning it takes me longer to complete my work. 564 00:34:44,831 --> 00:34:45,873 Statement 11. 565 00:34:45,873 --> 00:34:51,711 I get distracted, including by my own self-doubt and negative 566 00:34:51,771 --> 00:34:57,023 self-talk, meaning it takes longer to complete my work to a 567 00:34:57,083 --> 00:34:57,744 high standard. 568 00:34:57,744 --> 00:34:59,711 Statement 12. 569 00:34:59,711 --> 00:35:04,561 I feel like I could achieve more if I felt more confident 570 00:35:04,762 --> 00:35:05,443 and focused. 571 00:35:05,443 --> 00:35:11,755 Like I could achieve more if I felt more confident and focused. 572 00:35:11,755 --> 00:35:12,317 Statement 13. 573 00:35:12,317 --> 00:35:13,300 I waste time because I'm not thinking clearly. 574 00:35:13,300 --> 00:35:13,681 Statement 14. 575 00:35:13,681 --> 00:35:16,829 My diet choices leave me feeling sluggish and it takes me 576 00:35:16,829 --> 00:35:19,833 longer to complete my work to a high standard. 577 00:35:19,833 --> 00:35:20,474 Statement 15. 578 00:35:20,474 --> 00:35:21,235 Lack of regular exercise, for example. 579 00:35:21,235 --> 00:35:22,275 Statement 15. 580 00:35:22,275 --> 00:35:27,422 Lack of regular exercise, for example, 10,000 plus steps and 581 00:35:27,481 --> 00:35:30,965 elevated heart rate, reduces my mental energy and focus. 582 00:35:30,965 --> 00:35:41,072 Please note, you can access a digital version of this 583 00:35:41,092 --> 00:35:43,338 self-assessment, which shows you an overview of your scores at 584 00:35:43,358 --> 00:35:44,340 tuffermindscouk forward slash. 585 00:35:44,760 --> 00:35:50,572 Train your brain Understanding your results. 586 00:35:50,572 --> 00:35:52,878 After completing the assessment , you might feel overwhelmed by 587 00:35:52,918 --> 00:35:54,501 all the areas that need attention. 588 00:35:54,501 --> 00:35:58,115 This is exactly how Sarah felt at first. 589 00:35:58,115 --> 00:36:02,224 Looking at my scores was daunting, she shared. 590 00:36:02,224 --> 00:36:06,097 But the task director helped me see something important. 591 00:36:06,097 --> 00:36:08,951 I didn't need to fix everything at once. 592 00:36:08,951 --> 00:36:13,579 By focusing on consistently using the three to one 593 00:36:13,659 --> 00:36:18,411 reflection, I started seeing improvements across multiple 594 00:36:18,492 --> 00:36:18,773 areas. 595 00:36:18,773 --> 00:36:22,197 This is why we start with super habits. 596 00:36:23,097 --> 00:36:27,503 Consider what happened when Sarah established a consistent 597 00:36:28,103 --> 00:36:31,047 evening 3-1 reflection practice. 598 00:36:31,047 --> 00:36:36,760 First week she began noticing patterns in her sleep quality. 599 00:36:36,760 --> 00:36:40,659 Writing down positives helped calm her racing mind. 600 00:36:40,659 --> 00:36:45,458 The practice itself became a signal to her brain that the 601 00:36:45,538 --> 00:36:46,699 workday was ending. 602 00:36:46,699 --> 00:36:52,557 Second week, she started recognising how different foods 603 00:36:52,637 --> 00:36:53,641 affected her energy. 604 00:36:53,641 --> 00:36:59,039 The impact of her exercise patterns became more apparent in 605 00:36:59,039 --> 00:37:00,262 her daily reflections. 606 00:37:00,262 --> 00:37:05,438 She could see clear connections between stress and productivity 607 00:37:05,438 --> 00:37:05,438 . 608 00:37:05,438 --> 00:37:11,960 Third week, her confidence grew as she documented small wins. 609 00:37:11,960 --> 00:37:17,121 Sleep improved as evening reflection became routine. 610 00:37:17,121 --> 00:37:22,981 Other positive habits started feeling more natural creating 611 00:37:23,021 --> 00:37:23,782 your foundation. 612 00:37:23,782 --> 00:37:30,472 Natural Creating your foundation Based on your 613 00:37:30,492 --> 00:37:30,934 assessment results. 614 00:37:30,934 --> 00:37:32,197 Choose just one or two specific habits to focus on this week. 615 00:37:32,197 --> 00:37:33,561 Remember Sarah's experience. 616 00:37:34,182 --> 00:37:37,972 Start with mastering the three-to-one reflection, then 617 00:37:38,012 --> 00:37:40,536 let other improvements follow naturally. 618 00:37:40,536 --> 00:37:43,639 Take a moment to identify 1. 619 00:37:43,639 --> 00:37:47,925 Which foundational area needs the most attention this month? 620 00:37:47,925 --> 00:37:49,130 2. 621 00:37:49,130 --> 00:37:55,422 How could consistent use of the 3-1 reflection help address 622 00:37:55,463 --> 00:37:55,963 this area? 623 00:37:55,963 --> 00:37:57,510 3. 624 00:37:57,510 --> 00:38:02,556 What small step will you take today to establish your 625 00:38:02,757 --> 00:38:04,778 end-of-day reflection practice. 626 00:38:04,778 --> 00:38:06,760 To establish your end-of-day reflection practice, the task 627 00:38:06,800 --> 00:38:11,025 director has a saying the foundation determines the height 628 00:38:11,025 --> 00:38:11,025 . 629 00:38:15,972 --> 00:38:17,480 Just as a lighthouse must build upward from a solid base to 630 00:38:17,519 --> 00:38:21,155 project its beam toward distant horizons, you can't achieve your 631 00:38:21,155 --> 00:38:26,342 fam-story vision without first establishing strong foundational 632 00:38:26,342 --> 00:38:26,744 habits. 633 00:38:26,744 --> 00:38:31,436 But rather than trying to build everything at once, focus first 634 00:38:31,436 --> 00:38:35,291 on mastering the super habits that make all other improvements 635 00:38:35,291 --> 00:38:35,733 easier. 636 00:38:35,733 --> 00:38:40,567 Moving forward, you might be wondering about specific 637 00:38:40,626 --> 00:38:44,655 strategies for better sleep, diet, exercise, stress 638 00:38:44,715 --> 00:38:49,873 management, confidence, focus, leadership or other foundational 639 00:38:49,873 --> 00:38:50,454 practices. 640 00:38:50,454 --> 00:38:55,050 While these are crucial for your long-term success, diving 641 00:38:55,190 --> 00:38:59,099 into those details now would take us away from your most 642 00:38:59,159 --> 00:39:03,313 important immediate goal mastering the success cycle 643 00:39:03,472 --> 00:39:03,873 itself. 644 00:39:03,873 --> 00:39:08,842 Think of the success cycle as the ultimate super habit, the 645 00:39:08,902 --> 00:39:12,474 system that makes building all other habits easier. 646 00:39:12,474 --> 00:39:16,900 When you're ready to explore deeper insights into habit 647 00:39:16,960 --> 00:39:20,753 formation and super habits, you'll find comprehensive 648 00:39:20,833 --> 00:39:24,936 guidance in Appendix C For additional insights about 649 00:39:25,018 --> 00:39:29,353 building specific habits at individual, team and leadership 650 00:39:29,393 --> 00:39:29,775 levels. 651 00:39:29,775 --> 00:39:34,351 Please see my best-selling book , the Habit Mechanic, where I 652 00:39:34,411 --> 00:39:37,335 share over 30 habit-building tools. 653 00:39:38,257 --> 00:39:41,690 But for now, let's focus on completing step two of the 654 00:39:41,730 --> 00:39:42,851 success cycle. 655 00:39:42,851 --> 00:39:47,481 In the next chapter you'll learn how to organise your tasks 656 00:39:47,481 --> 00:39:52,177 into clear priorities, creating the foundation the day designer 657 00:39:52,177 --> 00:39:56,681 will use to craft schedules that optimise your brain states. 658 00:39:56,681 --> 00:40:00,960 As Sarah discovered, this simple but crucial step 659 00:40:01,451 --> 00:40:04,019 transforms how you use your energy each day. 660 00:40:04,019 --> 00:40:05,512 Chapter 19. 661 00:40:05,512 --> 00:40:10,934 Organising your priority tasks for the next 30 days Success 662 00:40:10,974 --> 00:40:13,056 cycle location Step 2. 663 00:40:13,056 --> 00:40:16,121 Progress 80% complete. 664 00:40:16,121 --> 00:40:19,532 Let's build on what you've already accomplished with the 665 00:40:19,572 --> 00:40:20,373 task director. 666 00:40:20,373 --> 00:40:24,981 Through your FAM story, you've connected your long-term vision 667 00:40:25,342 --> 00:40:26,505 to shorter-term goals. 668 00:40:26,505 --> 00:40:30,918 You've also identified key foundational habits that will 669 00:40:30,958 --> 00:40:32,882 help optimise your brain states. 670 00:40:32,882 --> 00:40:36,940 Now it's time to get clear about all the tasks you need to 671 00:40:36,980 --> 00:40:37,380 complete. 672 00:40:38,489 --> 00:40:41,480 Think about your daily tasks and responsibilities. 673 00:40:41,480 --> 00:40:46,786 They fall into two distinct categories based on the type of 674 00:40:46,847 --> 00:40:52,018 brain state they require, and we use the metaphor of ICE to help 675 00:40:52,018 --> 00:40:54,543 us understand them and use them effectively. 676 00:40:54,543 --> 00:40:59,117 Ice cubes are your routine tasks, the kind that need 677 00:40:59,177 --> 00:41:02,483 consistent but not maximum brain power. 678 00:41:02,483 --> 00:41:07,289 These tasks work well with your medium charge brain state. 679 00:41:07,289 --> 00:41:13,085 Think of routine emails, basic admin work or standard meetings. 680 00:41:13,085 --> 00:41:18,380 Many of these tasks can be automated or semi-automated with 681 00:41:18,380 --> 00:41:19,242 AI tools. 682 00:41:19,242 --> 00:41:25,135 Ice sculptures are your complex tasks, the ones that demand 683 00:41:25,295 --> 00:41:26,918 sustained premium thinking. 684 00:41:26,918 --> 00:41:31,255 These require your high-charge brain state. 685 00:41:31,255 --> 00:41:35,407 This includes not only challenging work projects like 686 00:41:35,447 --> 00:41:39,550 strategic planning or creative development, but also the 687 00:41:39,670 --> 00:41:44,152 focused effort needed to build those foundational habits you 688 00:41:44,193 --> 00:41:45,213 identified earlier. 689 00:41:45,213 --> 00:41:51,295 Increasingly, these tasks can be made easier with AI tools. 690 00:41:51,295 --> 00:41:55,938 The task director helped me see this distinction clearly. 691 00:41:55,938 --> 00:42:00,559 Sarah shared Writing my novel was definitely an ice sculpture. 692 00:42:00,559 --> 00:42:04,961 It needed my best thinking energy, but I could also use 693 00:42:05,461 --> 00:42:08,804 next generation AI to help me write faster. 694 00:42:08,804 --> 00:42:13,085 However, processing team updates was more like freezing 695 00:42:13,166 --> 00:42:17,307 ice cubes, something I could handle in medium charge state or 696 00:42:17,307 --> 00:42:19,027 even delegate to AI tools. 697 00:42:19,027 --> 00:42:27,641 Understanding this difference helped me stop wasting my high 698 00:42:27,661 --> 00:42:28,789 charge hours on tasks that didn't really need them. 699 00:42:28,849 --> 00:42:30,697 Creating your organised task lists. 700 00:42:30,697 --> 00:42:35,179 Follow these steps to create your organised task lists. 701 00:42:35,179 --> 00:42:36,331 Step 1. 702 00:42:36,331 --> 00:42:40,961 First, write down everything you need to accomplish in the 703 00:42:41,061 --> 00:42:45,318 next 30 days that isn't part of your normal day-to-day routine. 704 00:42:45,318 --> 00:42:49,936 Include work and family responsibilities, personal 705 00:42:49,976 --> 00:42:53,206 development tasks and anything else you think is relevant. 706 00:42:53,206 --> 00:42:57,693 Don't worry about categorising yet, just get a complete brain 707 00:42:57,713 --> 00:42:58,534 dump onto paper. 708 00:42:58,534 --> 00:43:05,605 Step two label each task as either an ice cube or ice 709 00:43:05,644 --> 00:43:06,085 sculpture. 710 00:43:06,085 --> 00:43:07,871 Step 3. 711 00:43:07,871 --> 00:43:13,882 For each ice sculpture task, assign a priority number, 1 712 00:43:14,202 --> 00:43:18,215 being your highest priority, and estimate how many minutes or 713 00:43:18,335 --> 00:43:20,541 hours it will likely take to complete. 714 00:43:20,541 --> 00:43:22,271 Step 4. 715 00:43:22,271 --> 00:43:27,882 For each ice cube task, assign a priority number, 1 being your 716 00:43:27,922 --> 00:43:32,557 highest priority, and estimate how many minutes or hours it 717 00:43:32,597 --> 00:43:34,181 will likely take to complete. 718 00:43:34,181 --> 00:43:39,817 Here's how Sarah's lists looked Ice sculptures high charge 719 00:43:39,856 --> 00:43:41,811 tasks Task 1. 720 00:43:42,893 --> 00:43:48,311 Continue to build my daily 3-to-1 reflection habit Priority 721 00:43:48,311 --> 00:43:48,974 score 1. 722 00:43:48,974 --> 00:43:50,579 3 minutes per day. 723 00:43:50,579 --> 00:43:52,092 Task 2. 724 00:43:52,092 --> 00:43:57,594 Develop new customer service strategy Priority score 3. 725 00:43:57,594 --> 00:43:58,719 12 hours. 726 00:43:58,719 --> 00:44:00,731 Task 3. 727 00:44:00,731 --> 00:44:04,873 Establish morning exercise routine Priority score 2. 728 00:44:04,873 --> 00:44:06,259 20 minutes per day. 729 00:44:06,259 --> 00:44:08,010 Task 4. 730 00:44:08,010 --> 00:44:14,744 Learn new AI data analysis system Priority score 4, 8 hours 731 00:44:14,744 --> 00:44:14,744 . 732 00:44:14,744 --> 00:44:16,472 Task 5. 733 00:44:16,472 --> 00:44:21,222 Write first novel chapter Priority score 5, 15 hours. 734 00:44:21,222 --> 00:44:22,471 Task 6. 735 00:44:22,471 --> 00:44:23,773 Decorate the kitchen Priority score 6, 20 hours. 736 00:44:23,773 --> 00:44:23,952 Task 6. 737 00:44:23,952 --> 00:44:27,639 Decorate the kitchen Priority score 6, 20 hours. 738 00:44:28,880 --> 00:44:30,824 Ice cubes medium charge tasks. 739 00:44:30,824 --> 00:44:32,170 Task 1. 740 00:44:32,170 --> 00:44:36,719 Review daily team reports Priority score 5, 1 hour. 741 00:44:36,719 --> 00:44:38,340 Task 2. 742 00:44:38,340 --> 00:44:43,096 Update project trackers Priority score 2, 30 minutes. 743 00:44:43,096 --> 00:44:43,597 Task 3. 744 00:44:43,597 --> 00:44:45,461 Schedule recurring meetings Priority score 3, 30 minutes. 745 00:44:45,461 --> 00:44:45,682 Task 3. 746 00:44:45,682 --> 00:44:50,358 Schedule recurring meetings Priority score 3, 30 minutes. 747 00:44:50,358 --> 00:44:52,152 Task 4. 748 00:44:52,152 --> 00:44:57,217 Call SAM to provide project update Priority score 1, 30 749 00:44:57,257 --> 00:44:57,538 minutes. 750 00:44:57,538 --> 00:44:59,132 Task 5. 751 00:44:59,132 --> 00:45:03,237 Renew my passport Priority score 5, 1 hour. 752 00:45:04,170 --> 00:45:07,918 Creating these structured lists gave me a completely new 753 00:45:07,958 --> 00:45:08,579 perspective. 754 00:45:08,579 --> 00:45:13,655 Sarah explained, instead of just reacting to whatever seemed 755 00:45:13,655 --> 00:45:17,523 urgent, I could be strategic about using my brain state. 756 00:45:17,523 --> 00:45:23,420 The task director helped me see exactly when I needed my high 757 00:45:23,460 --> 00:45:25,884 charge hours and plan accordingly. 758 00:45:25,884 --> 00:45:29,358 Three essential maintenance strategies. 759 00:45:29,358 --> 00:45:33,418 The task director showed Sarah three important strategies for 760 00:45:33,478 --> 00:45:34,601 maintaining this system. 761 00:45:35,650 --> 00:45:36,291 Strategy 1. 762 00:45:36,291 --> 00:45:38,380 Schedule weekly reviews. 763 00:45:38,380 --> 00:45:43,539 Every Sunday evening, sarah would update her lists with new 764 00:45:43,599 --> 00:45:45,943 tasks and review existing ones. 765 00:45:45,943 --> 00:45:50,817 Sometimes, tasks I thought would be ice sculptures actually 766 00:45:50,817 --> 00:45:54,423 became more like ice cubes as I got better at them, she 767 00:45:54,463 --> 00:45:54,903 explained. 768 00:45:54,903 --> 00:46:01,018 For example, once I learned the new AI data analysis system, 769 00:46:01,780 --> 00:46:03,885 using it became a medium-charge task. 770 00:46:03,885 --> 00:46:08,117 Other times, what I thought would be a simple ice cube 771 00:46:08,518 --> 00:46:10,663 turned out to need more focused thinking. 772 00:46:11,690 --> 00:46:12,452 Strategy 2. 773 00:46:12,452 --> 00:46:15,181 Create a task inbox system. 774 00:46:15,181 --> 00:46:20,259 Sarah kept a task inbox, a single place to capture new 775 00:46:20,298 --> 00:46:22,342 responsibilities as they came up . 776 00:46:22,342 --> 00:46:26,320 Every evening I'd review this inbox she shared. 777 00:46:26,320 --> 00:46:30,820 I categorise each new task as either an ice cube or sculpture, 778 00:46:30,820 --> 00:46:35,855 assign it a priority, estimate the time needed and added it to 779 00:46:35,894 --> 00:46:36,898 the appropriate list. 780 00:46:36,898 --> 00:46:41,119 This prevented new tasks from disrupting my brain state 781 00:46:41,239 --> 00:46:41,961 optimisation. 782 00:46:41,961 --> 00:46:44,193 Strategy 3. 783 00:46:44,193 --> 00:46:46,780 Review review time estimates regularly. 784 00:46:48,043 --> 00:46:51,873 I learned to track how long it actually took me to complete 785 00:46:52,175 --> 00:46:55,003 iSculpture tasks versus my initial estimates. 786 00:46:55,003 --> 00:46:59,512 Sarah explained this helped me become more accurate in my 787 00:46:59,572 --> 00:46:59,952 planning. 788 00:46:59,952 --> 00:47:01,554 I also discovered something interesting about timing. 789 00:47:01,554 --> 00:47:04,197 I also discovered something interesting about timing. 790 00:47:04,197 --> 00:47:09,724 Sarah said Tasks often took different amounts of time based 791 00:47:09,764 --> 00:47:10,724 on my brain state. 792 00:47:10,724 --> 00:47:16,253 A report that might take three hours when I was foggy, could be 793 00:47:16,253 --> 00:47:18,840 finished in 45 minutes during high charge times. 794 00:47:18,840 --> 00:47:23,771 Understanding these patterns helped me create much more 795 00:47:24,152 --> 00:47:26,958 realistic schedules with the day designer. 796 00:47:28,322 --> 00:47:32,534 Take time now to create your own prioritised lists. 797 00:47:32,534 --> 00:47:38,550 If it's helpful, include the success cycle as one of your ice 798 00:47:38,550 --> 00:47:39,452 sculpture tasks. 799 00:47:39,452 --> 00:47:44,760 Remember, nothing in this approach is prescriptive, so 800 00:47:44,820 --> 00:47:48,625 create your lists in the way that is most helpful for you. 801 00:47:48,625 --> 00:47:54,440 Also, remember this isn't just about work tasks, it's about 802 00:47:54,619 --> 00:47:56,664 everything that's important in your life. 803 00:47:56,664 --> 00:48:02,097 Congratulations, you've now completed step two of the 804 00:48:02,137 --> 00:48:03,038 success cycle. 805 00:48:03,057 --> 00:48:04,019 Step two of the success cycle. 806 00:48:04,019 --> 00:48:10,550 Before we move on, and if you think it's helpful, take a 807 00:48:10,630 --> 00:48:12,396 moment to think about people you admire for their ability to 808 00:48:12,416 --> 00:48:16,715 prioritise and plan effectively, whether it's a colleague, a 809 00:48:16,777 --> 00:48:20,498 leader you respect or even a renowned business figure. 810 00:48:20,498 --> 00:48:23,278 What makes their approach so effective? 811 00:48:23,278 --> 00:48:27,358 This might help you to improve your relationship with your own 812 00:48:27,659 --> 00:48:32,137 task director, and you might even name it after one of those 813 00:48:32,199 --> 00:48:33,161 people you admire. 814 00:48:33,161 --> 00:48:38,253 Next, we'll move on to step three, where you'll discover how 815 00:48:38,253 --> 00:48:41,851 the day designer uses these priority lists to craft 816 00:48:41,871 --> 00:48:47,202 schedules that optimise your brain states across each 24-hour 817 00:48:47,202 --> 00:48:47,643 period. 818 00:48:47,643 --> 00:48:53,521 But first organise your tasks clearly for the next 30 days. 819 00:48:53,521 --> 00:48:57,987 As Sarah discovered, this simple step creates the 820 00:48:58,047 --> 00:49:02,663 foundation for transforming how you use your energy each day.