WEBVTT 00:00:00.480 --> 00:00:02.185 Hello Habit Mechanics. 00:00:02.185 --> 00:00:03.748 It's Dr John Finn here. 00:00:03.748 --> 00:00:05.913 I hope you're having a great week so far. 00:00:05.913 --> 00:00:42.226 So in this podcast we are picking back up with the Train your Brain for the AI Revolution book, one that shared the first section of the book, which was the sort of introduction to AI and brain states, our brain being like a battery that has three core brain states. 00:00:42.226 --> 00:00:54.180 Some of those brain states can now be um replicated by technology, ai. 00:00:54.180 --> 00:00:58.704 Some of those brain states can be augmented with technology. 00:00:58.704 --> 00:01:15.111 So in in that that part of the book which is and I've got a beautiful hardback cover of a hardback version of the book in my hands right now so in that part of the book we covered the first seven chapters. 00:01:15.111 --> 00:01:17.629 So if you haven't listened to that already, you can go back and listen to it. 00:01:17.629 --> 00:01:24.694 Then in the second episode, we covered brain state measurement. 00:01:24.694 --> 00:01:29.429 So you go back and measure your brain states or listen along if you've got the book. 00:01:29.429 --> 00:01:43.680 And then what we're going to talk about in this episode is I'm going to share with you the chapters that are connected to step 2 of the book, which is planning with the task director. 00:01:43.680 --> 00:01:46.689 So remember the success cycle has four steps. 00:01:46.689 --> 00:01:49.308 Step one is measure your brain states. 00:01:49.308 --> 00:01:51.579 Step two is planning with the task director. 00:01:51.579 --> 00:01:54.939 Step three is optimisation with the day designer. 00:01:54.939 --> 00:02:09.032 Step four is optimisation with the routine engineer and then in step five the bonus step we show you how to use that system to help others to thrive and be at their best. 00:02:10.199 --> 00:02:25.817 So, as I've been saying, most coaching is failing in the AI era because it's just getting more and more difficult to actually put into practice the things that we agree are a good idea. 00:02:25.817 --> 00:02:42.927 So we might recognize that we're overly stressed and have some stress management techniques that we've been taught or learned or been coached on, but we don't use them, we forget to use them, and that's why we need a systematic approach. 00:02:42.927 --> 00:02:46.033 And that's why we need a systematic approach. 00:02:46.033 --> 00:02:54.966 So we need a way of actually measuring our brain's neurobiological rhythms and patterns and understanding that with more clarity, so we can get more control. 00:02:54.966 --> 00:02:56.751 And that's step one of the success cycle. 00:02:56.751 --> 00:03:20.387 We need a long-term strategic plan so that we can connect what we want to be working on today, which might be stress management or something else, or better leadership, or better parenting or whatever with the distant future, and that's why we have step two of the success cycle, which is planning with the task director. 00:03:20.387 --> 00:03:27.134 But having a long-term strategic plan isn't enough. 00:03:27.134 --> 00:03:33.328 We need a daily strategic framework, and that's step three, which is optimization with the day designer. 00:03:33.328 --> 00:03:46.853 And then we also need a way of automating that daily strategic plan, and that's why we have step four automation with the routine engineer. 00:03:46.853 --> 00:04:07.736 And then if we want to become a coach and help others, or a leader and help others, we can use that same simple, practical, proven four-step system as our coaching framework or or part of our leadership um system. 00:04:07.736 --> 00:04:12.364 So, yeah, so, anyway, that's the context. 00:04:12.525 --> 00:04:16.029 So what's coming up is um. 00:04:16.029 --> 00:04:16.752 What we got here. 00:04:16.752 --> 00:04:33.572 We got chapter 14, 15, 16, 17, 18 and 19, and essentially we're going to work from helping you to craft that bigger vision of your future all the way back to the next 30 days. 00:04:33.572 --> 00:04:56.572 And I think this is what's really key in the success cycle is that we have that clear 30-day focus, but we can connect that 30-day focus to our bigger, bigger, meaningful goals. 00:04:56.572 --> 00:05:00.850 So I'm going to show you step-by-step exactly how to do that. 00:05:00.850 --> 00:05:29.944 But, yeah, we're seeing just in 30 days, with our one to one coaching clients that our head of coaching, andrew Foster, is working with, and that some of our human AI performance psychology coaches, those that are in the pilot group just working with people, and the 30-day process has been so powerful. 00:05:29.944 --> 00:05:36.774 So don't just uh, don't just listen to this. 00:05:36.774 --> 00:05:39.041 Take some notes and put things into practice. 00:05:39.041 --> 00:05:54.391 And if you're interested in becoming, um, one of the world's first human AI performance psychology coaches, then we do currently have a couple of places available, so get in touch and we can share more details. 00:05:54.391 --> 00:05:57.600 But enough from me here. 00:05:57.600 --> 00:06:03.452 Next up is chapter 14. 00:06:03.452 --> 00:06:07.783 And then we'll go all the way through to chapter 19, um. 00:06:07.783 --> 00:06:14.322 So, yeah, make some notes and if you don't ever have any questions, feel free to reach out um. 00:06:14.322 --> 00:06:22.860 You can do that via the website, um, if you're not in the app, or or or in one of our other channels. 00:06:22.860 --> 00:06:24.425 So, yeah, enjoy. 00:06:25.107 --> 00:06:29.187 Cycle step two Planning with the task director. 00:06:29.187 --> 00:06:32.846 The foundation determines the height. 00:06:32.846 --> 00:06:34.791 The task director. 00:06:34.791 --> 00:06:39.011 Chapter 14, creating your future vision. 00:06:39.959 --> 00:06:44.163 Sarah sat in her favorite coffee shop, a notebook open before her. 00:06:44.163 --> 00:06:47.107 I had my brain state profile score. 00:06:47.107 --> 00:06:53.115 She explained, but I kept asking myself what am I really trying to optimise my brain states? 00:06:53.115 --> 00:06:57.884 For what future am I trying to create? 00:06:57.884 --> 00:07:09.605 This is where you'll use one of the task director's most powerful tools the future, ambitious, meaningful story, which we call the FAM story. 00:07:09.605 --> 00:07:23.384 Just as a lighthouse's beam guides ships through darkness, your FAM story helps direct your brain's energy toward meaningful long-term goals while managing your states day by day. 00:07:23.384 --> 00:07:29.865 Working with the task director helped me discover something crucial Sarah shared. 00:07:29.865 --> 00:07:34.699 My brain state profile wasn't just showing me my current performance. 00:07:34.699 --> 00:07:42.749 It was revealing the gap between my present brain states and the ones I needed to achieve my biggest goals. 00:07:42.749 --> 00:07:51.464 Creating my FAM story helped me see exactly how to use the success cycle to close that gap. 00:07:52.646 --> 00:07:55.110 Think of your FAM story like an iceberg. 00:07:55.110 --> 00:08:01.908 The visible tip represents your long-term vision where you want to be in 10 years or so. 00:08:01.908 --> 00:08:08.387 Just above the surface are your medium term goals for the next one to four years. 00:08:08.387 --> 00:08:12.149 Underwater are your 12 month objectives. 00:08:12.149 --> 00:08:19.247 Then, deeper underwater are your monthly targets, weekly priorities and daily actions. 00:08:19.247 --> 00:08:24.625 Each layer connects your present brain states to your future ambitions. 00:08:25.901 --> 00:08:31.312 The power of your FAM story comes from how it creates what we call a wave of motivation. 00:08:31.312 --> 00:08:37.653 This helps direct your brain's energy and willpower's efforts in three powerful ways. 00:08:37.653 --> 00:08:40.849 First, it helps you track progress. 00:08:40.849 --> 00:08:46.370 Research shows the single biggest cause of burnout isn't overload. 00:08:46.370 --> 00:08:51.245 It's working too long without experiencing personal progress. 00:08:51.245 --> 00:09:02.508 Your FAM story lets you see the weekly, monthly and yearly progress you are making in your life, all driven by brain state optimisation. 00:09:02.508 --> 00:09:05.673 Second, it helps manage stress. 00:09:05.673 --> 00:09:12.471 Setting and monitoring goals makes it easier to reset and recalibrate when we falter. 00:09:12.471 --> 00:09:18.023 When set correctly, goals become powerful stress management tools. 00:09:18.023 --> 00:09:31.004 They're meant to be adjusted and refined as you progress or fail to progress, serving as adaptable signposts that help willpower and its specialists optimise your journey. 00:09:31.004 --> 00:09:35.673 Third, your fam story creates self-fulfilling prophecies. 00:09:35.673 --> 00:09:40.488 Walt Disney famously said if you can dream it, you can do it. 00:09:40.488 --> 00:09:52.052 Columbia University professor Robert Merton's research showed that believing you can achieve something significantly increases your chances of success. 00:09:52.052 --> 00:10:11.653 Your FAM story helps willpower guide you your horribly unhelpful emotions toward positive behavioral patterns aligned with your ambitions, making it easier to optimise your brain states today, because you can clearly see how it will help you create a better tomorrow. 00:10:13.022 --> 00:10:17.794 The task director helped me understand something powerful, sarah explained. 00:10:17.794 --> 00:10:28.547 Every time I updated my FAM story, usually every four to eight weeks, I could see more clearly how managing my brain states connected to my bigger goals. 00:10:28.547 --> 00:10:32.500 Better sleep wasn't just about feeling less tired. 00:10:32.500 --> 00:10:37.072 It was about having the high-charge brainpower to write my novel. 00:10:37.072 --> 00:10:41.984 Using AI tools effectively wasn't just about productivity. 00:10:41.984 --> 00:10:46.854 It was about creating space and energy for what mattered most. 00:10:46.854 --> 00:10:50.004 Sarah discovered something else too. 00:10:50.004 --> 00:10:58.446 As I mastered this process, I found myself naturally helping colleagues create their own FAM stories. 00:10:58.446 --> 00:11:05.929 There's something powerful about helping others connect their daily brain states to their biggest dreams. 00:11:07.280 --> 00:11:13.193 In the next chapter, you'll learn exactly how to create your own FAM story with the task director. 00:11:13.193 --> 00:11:22.403 You'll discover how to connect your brain state profile to your future vision through specific questions and exercises. 00:11:22.403 --> 00:11:34.880 Just as Sarah used this tool to transform her performance, you'll see how optimising your brain states today shapes the future you want to create Chapter 15. 00:11:34.880 --> 00:11:45.211 Creating your FAM story with the Task Director Success cycle, location Step two, progress 25% complete. 00:11:45.211 --> 00:11:56.413 Let's discover how to use the task director to create your FAM story, the tool that will connect your brain state profile to your future vision. 00:11:56.413 --> 00:12:09.592 Just as Sarah used this process to transform her well-being and performance, you'll learn how to map out your journey from current brain states to you, consistently being at your very best. 00:12:09.592 --> 00:12:20.971 To make it easier to create your fam story, I have created a PDF template to guide you through the exercises in this chapter and the next chapter. 00:12:20.971 --> 00:12:27.672 Go to toughermindscouk, forward slash, train your brain. 00:12:27.672 --> 00:12:34.375 To download your copy First, the task director will help you think about who inspires you. 00:12:35.518 --> 00:12:37.422 This was eye-opening, sarah shared. 00:12:37.422 --> 00:12:46.215 I started listing people I admired, from famous leaders to authors who have walked the path I want to follow. 00:12:46.215 --> 00:12:53.073 Looking at their patterns helped me see what brain states I needed to cultivate. 00:12:53.073 --> 00:12:57.667 Write down your answers to the following questions. 00:12:57.667 --> 00:13:01.134 First, think about who inspires you. 00:13:01.134 --> 00:13:34.408 Be specific and name names Some ideas, in no particular order, to spark your thoughts Parents, siblings, grandparents, family colleagues, people who have changed society scientists, nobel Prize winners, entrepreneurs, mentors, writers, sporting champions, political leaders, high achievers, musicians, artists and other creative people. 00:13:35.370 --> 00:13:41.446 If you're not sure, start by thinking about the kind of people who don't inspire you. 00:13:41.446 --> 00:13:47.294 Next, think about why the people who inspire you actually inspire you. 00:13:47.294 --> 00:13:52.793 Be specific, identify their shared and individual qualities. 00:13:52.793 --> 00:14:22.408 Some ideas, in no particular order, to spark your thoughts Dedication, persistence, self-sacrifice, determination, desire, work, ethic, success, tolerance, progress, excellence, innovation, humility, dependability, resilience, attitude, guts. 00:14:22.408 --> 00:14:25.230 Think about what you do to feel at your best. 00:14:25.892 --> 00:15:09.003 Here are some examples have fun, help others, develop myself, relax, do meaningful work, show humility, give my best, have a good work-life balance, achieve results, be dedicated, be determined, persist with difficult challenges, be resilient, show the right attitude, make personal progress, be diligent, be dependable, be tolerant, eat well, sleep well, show self-control. 00:15:09.003 --> 00:15:12.070 Then think about why is it important for you to do these things and what outcomes do they help you achieve? 00:15:12.070 --> 00:15:14.294 Next, think about your top strengths. 00:15:14.294 --> 00:15:45.322 Here are some ideas, in no particular order, to spark your thoughts Dedication, desire, persistence, self-sacrifice, positive attitude, calm, work ethic, reflective Success, humility, tolerance, diligence, dependability, excellence, attitude Innovative. 00:15:45.322 --> 00:15:52.554 Then think about the most important and difficult things you have achieved in your life so far or in the past 12 months. 00:15:52.554 --> 00:15:58.533 Finally, think about how you managed to be persistent to secure this achievement. 00:15:59.841 --> 00:16:06.682 Although I knew I didn't have perfect answers for all of these areas, just thinking about these things was crucial. 00:16:06.682 --> 00:16:17.768 Sarah explained I started seeing the connection between my role models, strengths, best moments and the type of person I wanted to be in the future. 00:16:17.768 --> 00:16:19.792 Congratulations. 00:16:19.792 --> 00:16:26.364 With these insights, you're ready to build your FAM story iceberg, chapter 16. 00:16:26.364 --> 00:16:31.287 Breaking down your FAM journey the step-by-step action plan. 00:16:31.287 --> 00:16:34.769 Success cycle location Step 2. 00:16:34.769 --> 00:16:37.691 Progress 20% complete. 00:16:38.672 --> 00:16:46.616 Now that you've explored your inspirations and reflected on your strengths, it's time to transform these insights into a practical plan. 00:16:46.616 --> 00:16:57.726 The task director will guide you through creating a detailed roadmap that connects your brain states to your biggest goals. 00:16:57.726 --> 00:17:10.067 The FAM form provides a systematic approach to this planning process, you'll learn how to break down your long-term vision into specific actions that optimize your brain states day by day. 00:17:10.067 --> 00:17:15.787 This creates a clear line of sight, from your future ambitions to your daily choices. 00:17:15.787 --> 00:17:23.046 As Sarah discovered, this planning process brings clarity to every level of your journey. 00:17:23.046 --> 00:17:33.390 Once I had my complete FAM story, I could see exactly how managing my brain states today would help me achieve my 10-year vision. 00:17:33.390 --> 00:17:39.786 Each daily action became a meaningful step toward my bigger goals. 00:17:40.866 --> 00:17:51.789 Broadly, the FAM form makes you think about the future and present in the following terms what do I want to achieve in the distant future? 00:17:51.789 --> 00:17:58.512 What do I need to do in the next 1-4 years to achieve my distant future goals? 00:17:58.512 --> 00:18:06.493 What do I need to do in the next 12 months to achieve my 1 to 4 year goals? 00:18:06.493 --> 00:18:13.093 What do I need to do in the next 6 months to achieve my 12 month goals? 00:18:13.093 --> 00:18:19.032 What do I need to do in the next 3 months to achieve my 6 month goals? 00:18:19.032 --> 00:18:23.162 What do I need to do in the next 30 days to achieve my 3 month goals? 00:18:23.162 --> 00:18:25.784 What do I need to do in the next 30 days to achieve my three-month goals? 00:18:25.784 --> 00:18:30.346 What do I need to do this week to achieve my goals for the next 30 days. 00:18:30.346 --> 00:18:35.670 What do I need to prioritise today to achieve my goals for this week? 00:18:36.810 --> 00:18:47.778 Sometimes we might feel reluctant to commit to achieving a major long-term objective, but the beauty of the FAM form is that it allows us to be flexible. 00:18:47.778 --> 00:18:56.861 We can decide to pivot and change our goals. 00:18:56.861 --> 00:18:57.602 They are not set in stone. 00:18:57.602 --> 00:19:00.886 I encourage everyone who wants to be their best to periodically think about their own long-term goals. 00:19:00.886 --> 00:19:08.641 I step back to reflect and use the FAM form to update my FAM story every four to eight weeks. 00:19:09.603 --> 00:19:14.192 My FAM story goals change because my life circumstances change. 00:19:14.192 --> 00:19:26.211 Sometimes the changes to my goals are tiny and sometimes they are big, but what is most important is that I am engaging in a purposeful reflection and planning process. 00:19:26.211 --> 00:19:30.688 This helps me learn about myself and to be at my best. 00:19:30.688 --> 00:19:35.019 The fanform helped me see how it all connected. 00:19:35.019 --> 00:19:43.103 Sarah shared my 10-year vision included writing a novel while maintaining a thriving career and family life. 00:19:43.103 --> 00:19:53.962 That meant optimising my high-charge states for creative work, using AI tools effectively in medium-charge periods and mastering my recharge patterns. 00:19:53.962 --> 00:19:59.382 Each layer of the iceberg showed me exactly what to work on next. 00:19:59.382 --> 00:20:05.561 Here are the FAM form questions to help you create your own FAM story. 00:20:05.561 --> 00:20:11.502 Remember the answers you give and the goals you set are not set in stone. 00:20:11.502 --> 00:20:16.942 They are flexible and can be changed at any time to make them more helpful for you. 00:20:18.230 --> 00:20:18.330 1. 00:20:18.330 --> 00:20:28.700 Think about what you'd like to be doing and what you'd like to have in the medium to distant future, for example, 10 years into the future or more. 00:20:28.700 --> 00:20:55.142 Some words to get you thinking about your future goals Location, family, possessions, friends and relationships, health, home, money, roles and responsibilities, job Tip if you are not sure, start by thinking about what you do not want your future to look like. 00:20:55.142 --> 00:20:59.079 Developing your long-term goals will take time. 00:20:59.079 --> 00:21:12.922 The aim of this exercise is not to create perfect goals, but to get you thinking and started on your journey to having a clearer understanding about what you want your future self and life to look like. 00:21:12.922 --> 00:21:17.221 Remember whatever you write down can be changed. 00:21:17.221 --> 00:21:21.635 Should you set goals that might feel unrealistic? 00:21:21.635 --> 00:21:31.059 I do because I have found that, even if I do not achieve these goals, having a high level of expectation is helpful. 00:21:31.059 --> 00:21:40.624 It means I achieve a higher level of happiness and performance than I would have if I'd set myself less ambitious goals. 00:21:40.624 --> 00:21:44.118 This is something I have learned through practice. 00:21:44.118 --> 00:21:47.117 Should you make an exact copy of my approach. 00:21:47.117 --> 00:21:52.182 No, you need to develop an approach that works best for you. 00:21:52.182 --> 00:22:00.432 You will only work out the best way to set the type of goals that work best for you by trying things out. 00:22:00.432 --> 00:22:08.893 Goals are powerful tools, but it can take a lot of trial and error to learn how to use them effectively. 00:22:10.076 --> 00:22:14.743 Y times five To make your long-term goals more meaningful and powerful. 00:22:14.743 --> 00:22:19.067 To make your long-term goals more meaningful and powerful, try to understand why you want to achieve them. 00:22:19.067 --> 00:22:25.320 An effective way to do this is to ask yourself why five times. 00:22:25.320 --> 00:22:31.861 For example, if you want to get a promotion at work, you might ask yourself why. 00:22:31.861 --> 00:22:36.472 The answer might be because you want to earn more money. 00:22:36.472 --> 00:22:41.156 So you would then ask yourself why do you want to earn more money? 00:22:41.156 --> 00:22:46.642 That answer might be because you want to move to a bigger house. 00:22:46.642 --> 00:22:52.346 Then you would ask yourself why do you want to live in a bigger house? 00:22:52.346 --> 00:23:02.369 This answer could be so my young children have a garden to play in. 00:23:02.369 --> 00:23:07.734 The next question you might ask yourself is why is it important for you to have a garden your children can play in? 00:23:07.734 --> 00:23:17.123 The answer could be I understand the importance of outdoor play for healthy development, and I want to provide a space at home where they can do this. 00:23:17.123 --> 00:23:29.382 By the time you have asked yourself why at least five times, you will develop a clear understanding of the deeper reasons for your goals and ambitions. 00:23:29.382 --> 00:23:38.351 The more meaningful your reasons for wanting to achieve a goal, the more powerful they will be in helping you persist and succeed. 00:23:39.492 --> 00:23:41.777 Now let's get back to our FAM form questions. 00:23:41.777 --> 00:23:43.200 2. 00:23:43.200 --> 00:23:51.844 Think about what you need to achieve in the next one to four years to make your distant to medium future goals attainable. 00:23:51.844 --> 00:23:53.471 3. 00:23:53.471 --> 00:24:01.865 Think about what you need to achieve in the next 12 months to make your 1-4 year goals attainable. 00:24:01.865 --> 00:24:03.510 4. 00:24:03.510 --> 00:24:11.244 Think about what you need to achieve in the next 6 months to make your 12 month goals attainable. 00:24:11.244 --> 00:24:12.691 5. 00:24:12.691 --> 00:24:19.483 Think about what you need to achieve in the next three months to make your six-month goals attainable. 00:24:19.483 --> 00:24:28.944 With your long-term FAM story taking shape, you're ready to discover how these aspirations translate into daily actions. 00:24:28.944 --> 00:24:35.094 In the next chapter, we'll explore the foundational habits that will turn your vision into reality. 00:24:35.094 --> 00:24:42.558 Explore the foundational habits that will turn your vision into reality, the daily practices that optimize your brain states and steadily move you towards your goals. 00:24:43.079 --> 00:24:44.039 Chapter 17. 00:24:44.039 --> 00:24:47.083 Building your foundation for success. 00:24:47.083 --> 00:24:50.625 Success cycle location, step 2. 00:24:50.625 --> 00:24:53.626 Progress 40% complete. 00:24:59.190 --> 00:25:07.853 Now that you've created your long-term vision with the task director through your FAM story, it's time to focus on something crucial the daily habits that will build your path to that future. 00:25:07.853 --> 00:25:13.872 As Sarah discovered, transforming your brain states isn't just about big goals. 00:25:13.872 --> 00:25:19.752 It's also about the small, consistent actions that create lasting change. 00:25:19.752 --> 00:25:33.294 Creating my FAM story was exciting, sarah shared, but the task director helped me see something important I needed to strengthen my foundation before I could reach those bigger goals. 00:25:33.294 --> 00:25:39.734 That meant focusing on basic habits that would optimize my brain states day by day. 00:25:39.734 --> 00:25:44.230 Think of these foundational habits like the base of your lighthouse. 00:25:44.230 --> 00:25:57.963 Just as a lighthouse needs a solid foundation to maintain its structure during rough seas and storms, your brain needs core habits that maintain optimal states through daily challenges. 00:25:58.990 --> 00:26:01.940 Here are six key areas that need your attention. 00:26:01.940 --> 00:26:07.338 Number one sleep your brain's primary recharge mechanism. 00:26:07.338 --> 00:26:10.558 Quality sleep isn't just about feeling better. 00:26:10.558 --> 00:26:16.883 It's essential for maintaining the high charge states you need for premium thinking work. 00:26:16.883 --> 00:26:22.922 Number two diet the fuel for your brain's energy system. 00:26:22.922 --> 00:26:31.124 What and when you eat directly affects your ability to maintain optimal brain states throughout the day. 00:26:31.124 --> 00:26:37.194 Number three exercise your brain's natural energy optimizer. 00:26:37.194 --> 00:26:47.886 Regular movement, especially walking, helps regulate your brain states and enhance your capacity for both high-charge thinking and proper recharge. 00:26:47.886 --> 00:26:51.155 Number four stress management. 00:26:51.155 --> 00:26:53.079 Your brain's balance system. 00:26:53.079 --> 00:27:01.298 Managing stress effectively helps prevent hue from becoming overactive and draining your energy unnecessarily. 00:27:01.298 --> 00:27:04.047 Number five confidence. 00:27:04.047 --> 00:27:05.872 Your performance foundation. 00:27:05.872 --> 00:27:12.951 Building and maintaining confidence helps you tackle challenges while maintaining optimal brain states. 00:27:12.951 --> 00:27:18.121 Number six focus, impact and productivity. 00:27:18.121 --> 00:27:20.704 Your daily effectiveness system. 00:27:20.704 --> 00:27:27.202 Having clear routines and systems helps you match tasks to your appropriate brain states. 00:27:27.830 --> 00:27:42.299 You might expect we'd start by directly tackling these foundational areas fixing your sleep areas, fixing your sleep, changing your diet, establishing an exercise routine but Sarah discovered something counterintuitive. 00:27:42.299 --> 00:27:49.480 The fastest way to improve these foundational habits is to first master what we call super habits. 00:27:49.480 --> 00:28:00.339 The daily three-to-one reflection you learned in chapter one is a good example of a super habit, because it helps you to both plan and reflect. 00:28:00.339 --> 00:28:02.112 Super habits. 00:28:02.112 --> 00:28:03.896 Work by helping willpower. 00:28:03.896 --> 00:28:09.362 Guide Hugh toward better patterns across all foundational areas simultaneously. 00:28:09.362 --> 00:28:14.121 Think of them as master keys that unlock multiple doors at once. 00:28:14.121 --> 00:28:19.699 The fam story is also a super habit, and you'll learn others in the coming chapters. 00:28:19.699 --> 00:28:23.063 This was a breakthrough moment for me. 00:28:23.063 --> 00:28:40.583 Sarah explained I kept trying to fix everything at once my sleep, my diet, my exercise routine but the task director showed me how consistently using the three-to-one reflection actually made improving these other areas easier. 00:28:40.583 --> 00:28:48.203 Instead of fighting multiple battles, I was creating positive changes across my entire system. 00:28:48.203 --> 00:28:55.743 Let's examine how the 3-to-1 reflection naturally enhances each foundational area. 00:28:59.630 --> 00:29:06.423 Sleep enhancement the evening reflection helps calm your thinking by redirecting Hugh's spotlight away from threats and worries. 00:29:06.423 --> 00:29:12.685 This activation of your recharged brain state makes quality sleep more accessible. 00:29:12.685 --> 00:29:21.044 Sarah discovered that on nights, when she skipped her reflection, her mind would race with unprocessed thoughts from the day. 00:29:21.044 --> 00:29:24.057 Diet and exercise awareness. 00:29:24.057 --> 00:29:30.663 Regular reflection makes you more conscious of how your choices affect your energy and performance. 00:29:30.663 --> 00:29:40.115 When Sarah wrote about feeling energised after a morning walk or sluggish after a heavy lunch, these connections became clearer. 00:29:40.115 --> 00:29:48.721 This increased awareness naturally guided her toward better decisions without requiring constant willpower. 00:29:50.384 --> 00:29:58.742 Stress management the practice of deliberately finding positives helps willpower guide Hugh toward calmer patterns. 00:29:58.742 --> 00:30:06.284 Each time you complete a reflection, you're training your brain to look beyond threats and problems. 00:30:06.284 --> 00:30:12.656 This builds your capacity to maintain balance even during challenging times. 00:30:12.656 --> 00:30:29.393 Confidence building challenging times Confidence building Writing down your daily successes, no matter how small, creates a more balanced view of your capabilities and progress. 00:30:29.393 --> 00:30:30.997 Many of us focus primarily on what went wrong or what's still incomplete. 00:30:30.997 --> 00:30:41.140 The three to one ratio ensures you're acknowledging more positives than areas for improvement, enhancing focus, impact and productivity. 00:30:41.140 --> 00:30:51.480 Consistent reflection increases your awareness of which approaches work best, helping you match tasks to your optimal brain states. 00:30:51.480 --> 00:30:59.905 Sarah began noticing patterns in her most focused days, which helped her design better schedules and routines. 00:30:59.905 --> 00:31:06.242 Understanding super habits was exceptionally insightful, sarah shared. 00:31:06.242 --> 00:31:17.363 Instead of feeling overwhelmed by all the areas I needed to improve, I could focus on one powerful practice that naturally enhanced everything else. 00:31:17.363 --> 00:31:27.221 The task director helped me see that mastering these key habits was like finding shortcuts to better brain states across the board. 00:31:27.221 --> 00:31:40.702 In the next chapter, you'll discover exactly where you stand on each foundational area and learn how to use super habits to strengthen your base for optimal performance. 00:31:42.070 --> 00:31:42.872 Chapter 18. 00:31:42.872 --> 00:31:49.201 Measuring and Strengthening your Success cycle location Step 2. 00:31:49.201 --> 00:31:52.066 Progress 60% complete. 00:31:52.066 --> 00:32:05.318 Now that you understand how super habits like the 3 to 1 reflection can enhance your foundational areas, let's measure your current patterns To identify which areas need your attention. 00:32:05.318 --> 00:32:10.315 Take the Human AI Readiness Brain state assessment again. 00:32:10.315 --> 00:32:19.315 This time, rather than focusing on your overall score, pay attention to the areas where you score highest. 00:32:19.315 --> 00:32:23.063 These indicate which habits need the most work. 00:32:23.063 --> 00:32:30.113 Think of this assessment like running a diagnostic check on your foundational habits. 00:32:30.854 --> 00:32:39.316 Each statement reveals something important about how your brain is functioning across the foundational areas we discussed. 00:32:39.316 --> 00:32:44.443 Take a moment to rate yourself honestly on each statement below. 00:32:44.443 --> 00:32:51.295 You'll score yourself from 1 to 10, where 1 means never and 10 means always. 00:32:51.295 --> 00:32:54.401 Write down your score for each statement. 00:32:54.401 --> 00:32:58.250 Here are the statements Statement 1. 00:32:58.250 --> 00:33:04.819 I find myself responding to urgent issues instead of having a plan or sticking to my plan. 00:33:04.819 --> 00:33:09.145 Remember, one means never and ten means always. 00:33:09.145 --> 00:33:11.413 You're probably somewhere in between. 00:33:11.413 --> 00:33:12.917 Write down your score. 00:33:12.917 --> 00:33:24.579 Statement two I get interrupted by others emails, phone and my own self-doubt or negative self-talk and it takes me longer to complete my work. 00:33:24.579 --> 00:33:30.112 Again, remember 1 means never and 10 means always. 00:33:30.112 --> 00:33:32.416 You're probably somewhere in between. 00:33:32.416 --> 00:33:34.381 Write down your score. 00:33:35.082 --> 00:33:35.784 Statement 3. 00:33:35.784 --> 00:33:41.501 I sleep poorly and it takes longer to complete my work to a high standard. 00:33:41.501 --> 00:33:43.773 Statement 4. 00:33:43.773 --> 00:33:49.853 I waste time doubting my decisions, second-guessing myself and beating myself up. 00:33:49.853 --> 00:33:55.144 Statement five my mind feels foggy and it slows down my work. 00:33:55.144 --> 00:34:01.217 Statement six I put off important tasks even though I know they need doing. 00:34:01.217 --> 00:34:03.200 Statement 7. 00:34:03.200 --> 00:34:12.976 I feel overwhelmed and I make mistakes that take time to fix, meaning it takes longer to complete my work to a high standard. 00:34:12.976 --> 00:34:15.300 Statement 8. 00:34:15.300 --> 00:34:25.534 I find myself scrolling social media when I know it is not a good use of my time or helpful for me being at my best. 00:34:25.534 --> 00:34:27.536 Statement 9. 00:34:27.536 --> 00:34:33.442 I sleep poorly and it makes it harder to spot and prevent mistakes in my work. 00:34:33.442 --> 00:34:35.063 Statement 10. 00:34:35.063 --> 00:34:44.831 My mind jumps between tasks instead of focusing on one thing, meaning it takes me longer to complete my work. 00:34:44.831 --> 00:34:45.873 Statement 11. 00:34:45.873 --> 00:34:57.744 I get distracted, including by my own self-doubt and negative self-talk, meaning it takes longer to complete my work to a high standard. 00:34:57.744 --> 00:34:59.711 Statement 12. 00:34:59.711 --> 00:35:05.443 I feel like I could achieve more if I felt more confident and focused. 00:35:05.443 --> 00:35:11.755 Like I could achieve more if I felt more confident and focused. 00:35:11.755 --> 00:35:12.317 Statement 13. 00:35:12.317 --> 00:35:13.300 I waste time because I'm not thinking clearly. 00:35:13.300 --> 00:35:13.681 Statement 14. 00:35:13.681 --> 00:35:19.833 My diet choices leave me feeling sluggish and it takes me longer to complete my work to a high standard. 00:35:19.833 --> 00:35:20.474 Statement 15. 00:35:20.474 --> 00:35:21.235 Lack of regular exercise, for example. 00:35:21.235 --> 00:35:22.275 Statement 15. 00:35:22.275 --> 00:35:30.965 Lack of regular exercise, for example, 10,000 plus steps and elevated heart rate, reduces my mental energy and focus. 00:35:30.965 --> 00:35:44.340 Please note, you can access a digital version of this self-assessment, which shows you an overview of your scores at tuffermindscouk forward slash. 00:35:44.760 --> 00:35:50.572 Train your brain Understanding your results. 00:35:50.572 --> 00:35:54.501 After completing the assessment, you might feel overwhelmed by all the areas that need attention. 00:35:54.501 --> 00:35:58.115 This is exactly how Sarah felt at first. 00:35:58.115 --> 00:36:02.224 Looking at my scores was daunting, she shared. 00:36:02.224 --> 00:36:06.097 But the task director helped me see something important. 00:36:06.097 --> 00:36:08.951 I didn't need to fix everything at once. 00:36:08.951 --> 00:36:18.773 By focusing on consistently using the three to one reflection, I started seeing improvements across multiple areas. 00:36:18.773 --> 00:36:22.197 This is why we start with super habits. 00:36:23.097 --> 00:36:31.047 Consider what happened when Sarah established a consistent evening 3-1 reflection practice. 00:36:31.047 --> 00:36:36.760 First week she began noticing patterns in her sleep quality. 00:36:36.760 --> 00:36:40.659 Writing down positives helped calm her racing mind. 00:36:40.659 --> 00:36:46.699 The practice itself became a signal to her brain that the workday was ending. 00:36:46.699 --> 00:36:53.641 Second week, she started recognising how different foods affected her energy. 00:36:53.641 --> 00:37:00.262 The impact of her exercise patterns became more apparent in her daily reflections. 00:37:00.262 --> 00:37:05.438 She could see clear connections between stress and productivity. 00:37:05.438 --> 00:37:11.960 Third week, her confidence grew as she documented small wins. 00:37:11.960 --> 00:37:17.121 Sleep improved as evening reflection became routine. 00:37:17.121 --> 00:37:23.782 Other positive habits started feeling more natural creating your foundation. 00:37:23.782 --> 00:37:30.934 Natural Creating your foundation Based on your assessment results. 00:37:30.934 --> 00:37:32.197 Choose just one or two specific habits to focus on this week. 00:37:32.197 --> 00:37:33.561 Remember Sarah's experience. 00:37:34.182 --> 00:37:40.536 Start with mastering the three-to-one reflection, then let other improvements follow naturally. 00:37:40.536 --> 00:37:43.639 Take a moment to identify 1. 00:37:43.639 --> 00:37:47.925 Which foundational area needs the most attention this month? 00:37:47.925 --> 00:37:49.130 2. 00:37:49.130 --> 00:37:55.963 How could consistent use of the 3-1 reflection help address this area? 00:37:55.963 --> 00:37:57.510 3. 00:37:57.510 --> 00:38:04.778 What small step will you take today to establish your end-of-day reflection practice. 00:38:04.778 --> 00:38:11.025 To establish your end-of-day reflection practice, the task director has a saying the foundation determines the height. 00:38:15.972 --> 00:38:26.744 Just as a lighthouse must build upward from a solid base to project its beam toward distant horizons, you can't achieve your fam-story vision without first establishing strong foundational habits. 00:38:26.744 --> 00:38:35.733 But rather than trying to build everything at once, focus first on mastering the super habits that make all other improvements easier. 00:38:35.733 --> 00:38:50.454 Moving forward, you might be wondering about specific strategies for better sleep, diet, exercise, stress management, confidence, focus, leadership or other foundational practices. 00:38:50.454 --> 00:39:03.873 While these are crucial for your long-term success, diving into those details now would take us away from your most important immediate goal mastering the success cycle itself. 00:39:03.873 --> 00:39:12.474 Think of the success cycle as the ultimate super habit, the system that makes building all other habits easier. 00:39:12.474 --> 00:39:29.775 When you're ready to explore deeper insights into habit formation and super habits, you'll find comprehensive guidance in Appendix C For additional insights about building specific habits at individual, team and leadership levels. 00:39:29.775 --> 00:39:37.335 Please see my best-selling book, the Habit Mechanic, where I share over 30 habit-building tools. 00:39:38.257 --> 00:39:42.851 But for now, let's focus on completing step two of the success cycle. 00:39:42.851 --> 00:39:56.681 In the next chapter you'll learn how to organise your tasks into clear priorities, creating the foundation the day designer will use to craft schedules that optimise your brain states. 00:39:56.681 --> 00:40:04.019 As Sarah discovered, this simple but crucial step transforms how you use your energy each day. 00:40:04.019 --> 00:40:05.512 Chapter 19. 00:40:05.512 --> 00:40:13.056 Organising your priority tasks for the next 30 days Success cycle location Step 2. 00:40:13.056 --> 00:40:16.121 Progress 80% complete. 00:40:16.121 --> 00:40:20.373 Let's build on what you've already accomplished with the task director. 00:40:20.373 --> 00:40:26.505 Through your FAM story, you've connected your long-term vision to shorter-term goals. 00:40:26.505 --> 00:40:32.882 You've also identified key foundational habits that will help optimise your brain states. 00:40:32.882 --> 00:40:37.380 Now it's time to get clear about all the tasks you need to complete. 00:40:38.489 --> 00:40:41.480 Think about your daily tasks and responsibilities. 00:40:41.480 --> 00:40:54.543 They fall into two distinct categories based on the type of brain state they require, and we use the metaphor of ICE to help us understand them and use them effectively. 00:40:54.543 --> 00:41:02.483 Ice cubes are your routine tasks, the kind that need consistent but not maximum brain power. 00:41:02.483 --> 00:41:07.289 These tasks work well with your medium charge brain state. 00:41:07.289 --> 00:41:13.085 Think of routine emails, basic admin work or standard meetings. 00:41:13.085 --> 00:41:19.242 Many of these tasks can be automated or semi-automated with AI tools. 00:41:19.242 --> 00:41:26.918 Ice sculptures are your complex tasks, the ones that demand sustained premium thinking. 00:41:26.918 --> 00:41:31.255 These require your high-charge brain state. 00:41:31.255 --> 00:41:45.213 This includes not only challenging work projects like strategic planning or creative development, but also the focused effort needed to build those foundational habits you identified earlier. 00:41:45.213 --> 00:41:51.295 Increasingly, these tasks can be made easier with AI tools. 00:41:51.295 --> 00:41:55.938 The task director helped me see this distinction clearly. 00:41:55.938 --> 00:42:00.559 Sarah shared Writing my novel was definitely an ice sculpture. 00:42:00.559 --> 00:42:08.804 It needed my best thinking energy, but I could also use next generation AI to help me write faster. 00:42:08.804 --> 00:42:19.027 However, processing team updates was more like freezing ice cubes, something I could handle in medium charge state or even delegate to AI tools. 00:42:19.027 --> 00:42:28.789 Understanding this difference helped me stop wasting my high charge hours on tasks that didn't really need them. 00:42:28.849 --> 00:42:30.697 Creating your organised task lists. 00:42:30.697 --> 00:42:35.179 Follow these steps to create your organised task lists. 00:42:35.179 --> 00:42:36.331 Step 1. 00:42:36.331 --> 00:42:45.318 First, write down everything you need to accomplish in the next 30 days that isn't part of your normal day-to-day routine. 00:42:45.318 --> 00:42:53.206 Include work and family responsibilities, personal development tasks and anything else you think is relevant. 00:42:53.206 --> 00:42:58.534 Don't worry about categorising yet, just get a complete brain dump onto paper. 00:42:58.534 --> 00:43:06.085 Step two label each task as either an ice cube or ice sculpture. 00:43:06.085 --> 00:43:07.871 Step 3. 00:43:07.871 --> 00:43:20.541 For each ice sculpture task, assign a priority number, 1 being your highest priority, and estimate how many minutes or hours it will likely take to complete. 00:43:20.541 --> 00:43:22.271 Step 4. 00:43:22.271 --> 00:43:34.181 For each ice cube task, assign a priority number, 1 being your highest priority, and estimate how many minutes or hours it will likely take to complete. 00:43:34.181 --> 00:43:41.811 Here's how Sarah's lists looked Ice sculptures high charge tasks Task 1. 00:43:42.893 --> 00:43:48.974 Continue to build my daily 3-to-1 reflection habit Priority score 1. 00:43:48.974 --> 00:43:50.579 3 minutes per day. 00:43:50.579 --> 00:43:52.092 Task 2. 00:43:52.092 --> 00:43:57.594 Develop new customer service strategy Priority score 3. 00:43:57.594 --> 00:43:58.719 12 hours. 00:43:58.719 --> 00:44:00.731 Task 3. 00:44:00.731 --> 00:44:04.873 Establish morning exercise routine Priority score 2. 00:44:04.873 --> 00:44:06.259 20 minutes per day. 00:44:06.259 --> 00:44:08.010 Task 4. 00:44:08.010 --> 00:44:14.744 Learn new AI data analysis system Priority score 4, 8 hours. 00:44:14.744 --> 00:44:16.472 Task 5. 00:44:16.472 --> 00:44:21.222 Write first novel chapter Priority score 5, 15 hours. 00:44:21.222 --> 00:44:22.471 Task 6. 00:44:22.471 --> 00:44:23.773 Decorate the kitchen Priority score 6, 20 hours. 00:44:23.773 --> 00:44:23.952 Task 6. 00:44:23.952 --> 00:44:27.639 Decorate the kitchen Priority score 6, 20 hours. 00:44:28.880 --> 00:44:30.824 Ice cubes medium charge tasks. 00:44:30.824 --> 00:44:32.170 Task 1. 00:44:32.170 --> 00:44:36.719 Review daily team reports Priority score 5, 1 hour. 00:44:36.719 --> 00:44:38.340 Task 2. 00:44:38.340 --> 00:44:43.096 Update project trackers Priority score 2, 30 minutes. 00:44:43.096 --> 00:44:43.597 Task 3. 00:44:43.597 --> 00:44:45.461 Schedule recurring meetings Priority score 3, 30 minutes. 00:44:45.461 --> 00:44:45.682 Task 3. 00:44:45.682 --> 00:44:50.358 Schedule recurring meetings Priority score 3, 30 minutes. 00:44:50.358 --> 00:44:52.152 Task 4. 00:44:52.152 --> 00:44:57.538 Call SAM to provide project update Priority score 1, 30 minutes. 00:44:57.538 --> 00:44:59.132 Task 5. 00:44:59.132 --> 00:45:03.237 Renew my passport Priority score 5, 1 hour. 00:45:04.170 --> 00:45:08.579 Creating these structured lists gave me a completely new perspective. 00:45:08.579 --> 00:45:17.523 Sarah explained, instead of just reacting to whatever seemed urgent, I could be strategic about using my brain state. 00:45:17.523 --> 00:45:25.884