WEBVTT 00:00:20.411 --> 00:00:22.114 Hello Habit Mechanics. 00:00:22.114 --> 00:00:23.678 It's Dr John Finn here. 00:00:23.678 --> 00:00:25.842 I hope you're having a great week so far. 00:00:25.842 --> 00:01:02.156 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. 00:01:02.156 --> 00:01:14.110 Some of those brain states can now be um replicated by technology, ai. 00:01:14.110 --> 00:01:18.634 Some of those brain states can be augmented with technology. 00:01:18.634 --> 00:01:35.040 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. 00:01:35.040 --> 00:01:37.558 So if you haven't listened to that already, you can go back and listen to it. 00:01:37.558 --> 00:01:44.623 Then in the second episode, we covered brain state measurement. 00:01:44.623 --> 00:01:49.359 So you go back and measure your brain states or listen along if you've got the book. 00:01:49.359 --> 00:02:03.610 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. 00:02:03.610 --> 00:02:06.620 So remember the success cycle has four steps. 00:02:06.620 --> 00:02:09.239 Step one is measure your brain states. 00:02:09.239 --> 00:02:11.509 Step two is planning with the task director. 00:02:11.509 --> 00:02:14.870 Step three is optimisation with the day designer. 00:02:14.870 --> 00:02:28.962 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. 00:02:30.129 --> 00:02:45.747 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. 00:02:45.747 --> 00:03:02.858 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. 00:03:02.858 --> 00:03:05.963 And that's why we need a systematic approach. 00:03:05.963 --> 00:03:14.896 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. 00:03:14.896 --> 00:03:16.681 And that's step one of the success cycle. 00:03:16.681 --> 00:03:40.317 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. 00:03:40.317 --> 00:03:47.064 But having a long-term strategic plan isn't enough. 00:03:47.064 --> 00:03:53.258 We need a daily strategic framework, and that's step three, which is optimization with the day designer. 00:03:53.258 --> 00:04:06.783 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. 00:04:06.783 --> 00:04:27.666 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. 00:04:27.666 --> 00:04:32.293 So, yeah, so, anyway, that's the context. 00:04:32.454 --> 00:04:35.959 So what's coming up is um. 00:04:35.959 --> 00:04:36.682 What we got here. 00:04:36.682 --> 00:04:53.502 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. 00:04:53.502 --> 00:05:16.502 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. 00:05:16.502 --> 00:05:20.780 So I'm going to show you step-by-step exactly how to do that. 00:05:20.780 --> 00:05:49.874 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. 00:05:49.874 --> 00:05:56.704 So don't just uh, don't just listen to this. 00:05:56.704 --> 00:05:58.971 Take some notes and put things into practice. 00:05:58.971 --> 00:06:14.321 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. 00:06:14.321 --> 00:06:17.531 But enough from me here. 00:06:17.531 --> 00:06:23.382 Next up is chapter 14. 00:06:23.382 --> 00:06:27.713 And then we'll go all the way through to chapter 19, um. 00:06:27.713 --> 00:06:34.252 So, yeah, make some notes and if you don't ever have any questions, feel free to reach out um. 00:06:34.252 --> 00:06:42.790 You can do that via the website, um, if you're not in the app, or or or in one of our other channels. 00:06:42.790 --> 00:06:44.355 So, yeah, enjoy. 00:06:45.037 --> 00:06:49.117 Cycle step two Planning with the task director. 00:06:49.117 --> 00:06:52.776 The foundation determines the height. 00:06:52.776 --> 00:06:54.721 The task director. 00:06:54.721 --> 00:06:58.941 Chapter 14, creating your future vision. 00:06:59.889 --> 00:07:04.093 Sarah sat in her favorite coffee shop, a notebook open before her. 00:07:04.093 --> 00:07:07.037 I had my brain state profile score. 00:07:07.037 --> 00:07:13.045 She explained, but I kept asking myself what am I really trying to optimise my brain states? 00:07:13.045 --> 00:07:17.814 For what future am I trying to create? 00:07:17.814 --> 00:07:29.536 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. 00:07:29.536 --> 00:07:43.314 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. 00:07:43.314 --> 00:07:49.795 Working with the task director helped me discover something crucial Sarah shared. 00:07:49.795 --> 00:07:54.629 My brain state profile wasn't just showing me my current performance. 00:07:54.629 --> 00:08:02.679 It was revealing the gap between my present brain states and the ones I needed to achieve my biggest goals. 00:08:02.679 --> 00:08:11.394 Creating my FAM story helped me see exactly how to use the success cycle to close that gap. 00:08:12.576 --> 00:08:15.040 Think of your FAM story like an iceberg. 00:08:15.040 --> 00:08:21.838 The visible tip represents your long-term vision where you want to be in 10 years or so. 00:08:21.838 --> 00:08:28.317 Just above the surface are your medium term goals for the next one to four years. 00:08:28.317 --> 00:08:32.078 Underwater are your 12 month objectives. 00:08:32.078 --> 00:08:39.177 Then, deeper underwater are your monthly targets, weekly priorities and daily actions. 00:08:39.177 --> 00:08:44.555 Each layer connects your present brain states to your future ambitions. 00:08:45.831 --> 00:08:51.242 The power of your FAM story comes from how it creates what we call a wave of motivation. 00:08:51.242 --> 00:08:57.582 This helps direct your brain's energy and willpower's efforts in three powerful ways. 00:08:57.582 --> 00:09:00.778 First, it helps you track progress. 00:09:00.778 --> 00:09:06.299 Research shows the single biggest cause of burnout isn't overload. 00:09:06.299 --> 00:09:11.174 It's working too long without experiencing personal progress. 00:09:11.174 --> 00:09:22.437 Your FAM story lets you see the weekly, monthly and yearly progress you are making in your life, all driven by brain state optimisation. 00:09:22.437 --> 00:09:25.602 Second, it helps manage stress. 00:09:25.602 --> 00:09:32.400 Setting and monitoring goals makes it easier to reset and recalibrate when we falter. 00:09:32.400 --> 00:09:37.952 When set correctly, goals become powerful stress management tools. 00:09:37.952 --> 00:09:50.934 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. 00:09:50.934 --> 00:09:55.603 Third, your fam story creates self-fulfilling prophecies. 00:09:55.603 --> 00:10:00.418 Walt Disney famously said if you can dream it, you can do it. 00:10:00.418 --> 00:10:11.981 Columbia University professor Robert Merton's research showed that believing you can achieve something significantly increases your chances of success. 00:10:11.981 --> 00:10:31.582 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. 00:10:32.951 --> 00:10:37.724 The task director helped me understand something powerful, sarah explained. 00:10:37.724 --> 00:10:48.476 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. 00:10:48.476 --> 00:10:52.429 Better sleep wasn't just about feeling less tired. 00:10:52.429 --> 00:10:57.001 It was about having the high-charge brainpower to write my novel. 00:10:57.001 --> 00:11:01.913 Using AI tools effectively wasn't just about productivity. 00:11:01.913 --> 00:11:06.783 It was about creating space and energy for what mattered most. 00:11:06.783 --> 00:11:09.934 Sarah discovered something else too. 00:11:09.934 --> 00:11:18.375 As I mastered this process, I found myself naturally helping colleagues create their own FAM stories. 00:11:18.375 --> 00:11:25.859 There's something powerful about helping others connect their daily brain states to their biggest dreams. 00:11:27.210 --> 00:11:33.123 In the next chapter, you'll learn exactly how to create your own FAM story with the task director. 00:11:33.123 --> 00:11:42.333 You'll discover how to connect your brain state profile to your future vision through specific questions and exercises. 00:11:42.333 --> 00:11:54.810 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. 00:11:54.810 --> 00:12:05.141 Creating your FAM story with the Task Director Success cycle, location Step two, progress 25% complete. 00:12:05.141 --> 00:12:16.343 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. 00:12:16.343 --> 00:12:29.522 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. 00:12:29.522 --> 00:12:40.901 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. 00:12:40.901 --> 00:12:47.601 Go to toughermindscouk, forward slash, train your brain. 00:12:47.601 --> 00:12:54.304 To download your copy First, the task director will help you think about who inspires you. 00:12:55.447 --> 00:12:57.351 This was eye-opening, sarah shared. 00:12:57.351 --> 00:13:06.144 I started listing people I admired, from famous leaders to authors who have walked the path I want to follow. 00:13:06.144 --> 00:13:13.003 Looking at their patterns helped me see what brain states I needed to cultivate. 00:13:13.003 --> 00:13:17.596 Write down your answers to the following questions. 00:13:17.596 --> 00:13:21.063 First, think about who inspires you. 00:13:21.063 --> 00:13:54.337 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. 00:13:55.299 --> 00:14:01.375 If you're not sure, start by thinking about the kind of people who don't inspire you. 00:14:01.375 --> 00:14:07.224 Next, think about why the people who inspire you actually inspire you. 00:14:07.224 --> 00:14:12.722 Be specific, identify their shared and individual qualities. 00:14:12.722 --> 00:14:42.338 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. 00:14:42.338 --> 00:14:45.160 Think about what you do to feel at your best. 00:14:45.822 --> 00:15:28.932 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. 00:15:28.932 --> 00:15:32.000 Then think about why is it important for you to do these things and what outcomes do they help you achieve? 00:15:32.000 --> 00:15:34.224 Next, think about your top strengths. 00:15:34.224 --> 00:16:05.252 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. 00:16:05.252 --> 00:16:12.484 Then think about the most important and difficult things you have achieved in your life so far or in the past 12 months. 00:16:12.484 --> 00:16:18.462 Finally, think about how you managed to be persistent to secure this achievement. 00:16:19.770 --> 00:16:26.611 Although I knew I didn't have perfect answers for all of these areas, just thinking about these things was crucial. 00:16:26.611 --> 00:16:37.697 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. 00:16:37.697 --> 00:16:39.721 Congratulations. 00:16:39.721 --> 00:16:46.293 With these insights, you're ready to build your FAM story iceberg, chapter 16. 00:16:46.293 --> 00:16:51.216 Breaking down your FAM journey the step-by-step action plan. 00:16:51.216 --> 00:16:54.698 Success cycle location Step 2. 00:16:54.698 --> 00:16:57.620 Progress 20% complete. 00:16:58.601 --> 00:17:06.547 Now that you've explored your inspirations and reflected on your strengths, it's time to transform these insights into a practical plan. 00:17:06.547 --> 00:17:17.656 The task director will guide you through creating a detailed roadmap that connects your brain states to your biggest goals. 00:17:17.656 --> 00:17:29.998 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. 00:17:29.998 --> 00:17:35.717 This creates a clear line of sight, from your future ambitions to your daily choices. 00:17:35.717 --> 00:17:42.976 As Sarah discovered, this planning process brings clarity to every level of your journey. 00:17:42.976 --> 00:17:53.320 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. 00:17:53.320 --> 00:17:59.716 Each daily action became a meaningful step toward my bigger goals. 00:18:00.797 --> 00:18:11.720 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? 00:18:11.720 --> 00:18:18.442 What do I need to do in the next 1-4 years to achieve my distant future goals? 00:18:18.442 --> 00:18:26.423 What do I need to do in the next 12 months to achieve my 1 to 4 year goals? 00:18:26.423 --> 00:18:33.023 What do I need to do in the next 6 months to achieve my 12 month goals? 00:18:33.023 --> 00:18:38.962 What do I need to do in the next 3 months to achieve my 6 month goals? 00:18:38.962 --> 00:18:43.092 What do I need to do in the next 30 days to achieve my 3 month goals? 00:18:43.092 --> 00:18:45.714 What do I need to do in the next 30 days to achieve my three-month goals? 00:18:45.714 --> 00:18:50.277 What do I need to do this week to achieve my goals for the next 30 days. 00:18:50.277 --> 00:18:55.600 What do I need to prioritise today to achieve my goals for this week? 00:18:56.740 --> 00:19:07.708 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. 00:19:07.708 --> 00:19:16.791 We can decide to pivot and change our goals. 00:19:16.791 --> 00:19:17.532 They are not set in stone. 00:19:17.532 --> 00:19:20.817 I encourage everyone who wants to be their best to periodically think about their own long-term goals. 00:19:20.817 --> 00:19:28.571 I step back to reflect and use the FAM form to update my FAM story every four to eight weeks. 00:19:29.533 --> 00:19:34.122 My FAM story goals change because my life circumstances change. 00:19:34.122 --> 00:19:46.141 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. 00:19:46.141 --> 00:19:50.618 This helps me learn about myself and to be at my best. 00:19:50.618 --> 00:19:54.949 The fanform helped me see how it all connected. 00:19:54.949 --> 00:20:03.033 Sarah shared my 10-year vision included writing a novel while maintaining a thriving career and family life. 00:20:03.033 --> 00:20:13.893 That meant optimising my high-charge states for creative work, using AI tools effectively in medium-charge periods and mastering my recharge patterns. 00:20:13.893 --> 00:20:19.312 Each layer of the iceberg showed me exactly what to work on next. 00:20:19.312 --> 00:20:25.491 Here are the FAM form questions to help you create your own FAM story. 00:20:25.491 --> 00:20:31.432 Remember the answers you give and the goals you set are not set in stone. 00:20:31.432 --> 00:20:36.872 They are flexible and can be changed at any time to make them more helpful for you. 00:20:38.160 --> 00:20:38.260 1. 00:20:38.260 --> 00:20:48.630 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. 00:20:48.630 --> 00:21:15.072 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. 00:21:15.072 --> 00:21:19.009 Developing your long-term goals will take time. 00:21:19.009 --> 00:21:32.852 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. 00:21:32.852 --> 00:21:37.151 Remember whatever you write down can be changed. 00:21:37.151 --> 00:21:41.566 Should you set goals that might feel unrealistic? 00:21:41.566 --> 00:21:50.990 I do because I have found that, even if I do not achieve these goals, having a high level of expectation is helpful. 00:21:50.990 --> 00:22:00.554 It means I achieve a higher level of happiness and performance than I would have if I'd set myself less ambitious goals. 00:22:00.554 --> 00:22:04.048 This is something I have learned through practice. 00:22:04.048 --> 00:22:07.048 Should you make an exact copy of my approach. 00:22:07.048 --> 00:22:12.112 No, you need to develop an approach that works best for you. 00:22:12.112 --> 00:22:20.363 You will only work out the best way to set the type of goals that work best for you by trying things out. 00:22:20.363 --> 00:22:28.823 Goals are powerful tools, but it can take a lot of trial and error to learn how to use them effectively. 00:22:30.006 --> 00:22:34.673 Y times five To make your long-term goals more meaningful and powerful. 00:22:34.673 --> 00:22:38.997 To make your long-term goals more meaningful and powerful, try to understand why you want to achieve them. 00:22:38.997 --> 00:22:45.250 An effective way to do this is to ask yourself why five times. 00:22:45.250 --> 00:22:51.791 For example, if you want to get a promotion at work, you might ask yourself why. 00:22:51.791 --> 00:22:56.403 The answer might be because you want to earn more money. 00:22:56.403 --> 00:23:01.086 So you would then ask yourself why do you want to earn more money? 00:23:01.086 --> 00:23:06.572 That answer might be because you want to move to a bigger house. 00:23:06.572 --> 00:23:12.277 Then you would ask yourself why do you want to live in a bigger house? 00:23:12.277 --> 00:23:22.299 This answer could be so my young children have a garden to play in. 00:23:22.299 --> 00:23:27.664 The next question you might ask yourself is why is it important for you to have a garden your children can play in? 00:23:27.664 --> 00:23:37.053 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. 00:23:37.053 --> 00:23:49.312 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. 00:23:49.312 --> 00:23:58.281 The more meaningful your reasons for wanting to achieve a goal, the more powerful they will be in helping you persist and succeed. 00:23:59.423 --> 00:24:01.707 Now let's get back to our FAM form questions. 00:24:01.707 --> 00:24:03.130 2. 00:24:03.130 --> 00:24:11.774 Think about what you need to achieve in the next one to four years to make your distant to medium future goals attainable. 00:24:11.774 --> 00:24:13.401 3. 00:24:13.401 --> 00:24:21.795 Think about what you need to achieve in the next 12 months to make your 1-4 year goals attainable. 00:24:21.795 --> 00:24:23.441 4. 00:24:23.441 --> 00:24:31.174 Think about what you need to achieve in the next 6 months to make your 12 month goals attainable. 00:24:31.174 --> 00:24:32.621 5. 00:24:32.621 --> 00:24:39.413 Think about what you need to achieve in the next three months to make your six-month goals attainable. 00:24:39.413 --> 00:24:48.875 With your long-term FAM story taking shape, you're ready to discover how these aspirations translate into daily actions. 00:24:48.875 --> 00:24:55.024 In the next chapter, we'll explore the foundational habits that will turn your vision into reality. 00:24:55.024 --> 00:25:02.489 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. 00:25:03.009 --> 00:25:03.970 Chapter 17. 00:25:03.970 --> 00:25:07.013 Building your foundation for success. 00:25:07.013 --> 00:25:10.555 Success cycle location, step 2. 00:25:10.555 --> 00:25:13.557 Progress 40% complete. 00:25:19.120 --> 00:25:27.783 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. 00:25:27.783 --> 00:25:33.802 As Sarah discovered, transforming your brain states isn't just about big goals. 00:25:33.802 --> 00:25:39.682 It's also about the small, consistent actions that create lasting change. 00:25:39.682 --> 00:25:53.224 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. 00:25:53.224 --> 00:25:59.664 That meant focusing on basic habits that would optimize my brain states day by day. 00:25:59.664 --> 00:26:04.161 Think of these foundational habits like the base of your lighthouse. 00:26:04.161 --> 00:26:17.894 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. 00:26:18.920 --> 00:26:21.870 Here are six key areas that need your attention. 00:26:21.870 --> 00:26:27.269 Number one sleep your brain's primary recharge mechanism. 00:26:27.269 --> 00:26:30.489 Quality sleep isn't just about feeling better. 00:26:30.489 --> 00:26:36.813 It's essential for maintaining the high charge states you need for premium thinking work. 00:26:36.813 --> 00:26:42.852 Number two diet the fuel for your brain's energy system. 00:26:42.852 --> 00:26:51.054 What and when you eat directly affects your ability to maintain optimal brain states throughout the day. 00:26:51.054 --> 00:26:57.125 Number three exercise your brain's natural energy optimizer. 00:26:57.125 --> 00:27:07.817 Regular movement, especially walking, helps regulate your brain states and enhance your capacity for both high-charge thinking and proper recharge. 00:27:07.817 --> 00:27:11.086 Number four stress management. 00:27:11.086 --> 00:27:13.009 Your brain's balance system. 00:27:13.009 --> 00:27:21.229 Managing stress effectively helps prevent hue from becoming overactive and draining your energy unnecessarily. 00:27:21.229 --> 00:27:23.977 Number five confidence. 00:27:23.977 --> 00:27:25.802 Your performance foundation. 00:27:25.802 --> 00:27:32.882 Building and maintaining confidence helps you tackle challenges while maintaining optimal brain states. 00:27:32.882 --> 00:27:38.051 Number six focus, impact and productivity. 00:27:38.051 --> 00:27:40.634 Your daily effectiveness system. 00:27:40.634 --> 00:27:47.133 Having clear routines and systems helps you match tasks to your appropriate brain states. 00:27:47.760 --> 00:28:02.230 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. 00:28:02.230 --> 00:28:09.410 The fastest way to improve these foundational habits is to first master what we call super habits. 00:28:09.410 --> 00:28:20.269 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. 00:28:20.269 --> 00:28:22.042 Super habits. 00:28:22.042 --> 00:28:23.826 Work by helping willpower. 00:28:23.826 --> 00:28:29.292 Guide Hugh toward better patterns across all foundational areas simultaneously. 00:28:29.292 --> 00:28:34.051 Think of them as master keys that unlock multiple doors at once. 00:28:34.051 --> 00:28:39.629 The fam story is also a super habit, and you'll learn others in the coming chapters. 00:28:39.629 --> 00:28:42.993 This was a breakthrough moment for me. 00:28:42.993 --> 00:29:00.513 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. 00:29:00.513 --> 00:29:08.134 Instead of fighting multiple battles, I was creating positive changes across my entire system. 00:29:08.134 --> 00:29:15.673 Let's examine how the 3-to-1 reflection naturally enhances each foundational area. 00:29:19.560 --> 00:29:26.354 Sleep enhancement the evening reflection helps calm your thinking by redirecting Hugh's spotlight away from threats and worries. 00:29:26.354 --> 00:29:32.615 This activation of your recharged brain state makes quality sleep more accessible. 00:29:32.615 --> 00:29:40.974 Sarah discovered that on nights, when she skipped her reflection, her mind would race with unprocessed thoughts from the day. 00:29:40.974 --> 00:29:43.987 Diet and exercise awareness. 00:29:43.987 --> 00:29:50.593 Regular reflection makes you more conscious of how your choices affect your energy and performance. 00:29:50.593 --> 00:30:00.045 When Sarah wrote about feeling energised after a morning walk or sluggish after a heavy lunch, these connections became clearer. 00:30:00.045 --> 00:30:08.651 This increased awareness naturally guided her toward better decisions without requiring constant willpower. 00:30:10.315 --> 00:30:18.673 Stress management the practice of deliberately finding positives helps willpower guide Hugh toward calmer patterns. 00:30:18.673 --> 00:30:26.214 Each time you complete a reflection, you're training your brain to look beyond threats and problems. 00:30:26.214 --> 00:30:32.586 This builds your capacity to maintain balance even during challenging times. 00:30:32.586 --> 00:30:49.323 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. 00:30:49.323 --> 00:30:50.927 Many of us focus primarily on what went wrong or what's still incomplete. 00:30:50.927 --> 00:31:01.070 The three to one ratio ensures you're acknowledging more positives than areas for improvement, enhancing focus, impact and productivity. 00:31:01.070 --> 00:31:11.411 Consistent reflection increases your awareness of which approaches work best, helping you match tasks to your optimal brain states. 00:31:11.411 --> 00:31:19.836 Sarah began noticing patterns in her most focused days, which helped her design better schedules and routines. 00:31:19.836 --> 00:31:26.173 Understanding super habits was exceptionally insightful, sarah shared. 00:31:26.173 --> 00:31:37.293 Instead of feeling overwhelmed by all the areas I needed to improve, I could focus on one powerful practice that naturally enhanced everything else. 00:31:37.293 --> 00:31:47.152 The task director helped me see that mastering these key habits was like finding shortcuts to better brain states across the board. 00:31:47.152 --> 00:32:00.633 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. 00:32:02.000 --> 00:32:02.802 Chapter 18. 00:32:02.802 --> 00:32:09.131 Measuring and Strengthening your Success cycle location Step 2. 00:32:09.131 --> 00:32:11.996 Progress 60% complete. 00:32:11.996 --> 00:32:25.249 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. 00:32:25.249 --> 00:32:30.245 Take the Human AI Readiness Brain state assessment again. 00:32:30.245 --> 00:32:39.245 This time, rather than focusing on your overall score, pay attention to the areas where you score highest. 00:32:39.245 --> 00:32:42.993 These indicate which habits need the most work. 00:32:42.993 --> 00:32:50.043 Think of this assessment like running a diagnostic check on your foundational habits. 00:32:50.784 --> 00:32:59.246 Each statement reveals something important about how your brain is functioning across the foundational areas we discussed. 00:32:59.246 --> 00:33:04.374 Take a moment to rate yourself honestly on each statement below. 00:33:04.374 --> 00:33:11.225 You'll score yourself from 1 to 10, where 1 means never and 10 means always. 00:33:11.225 --> 00:33:14.331 Write down your score for each statement. 00:33:14.331 --> 00:33:18.181 Here are the statements Statement 1. 00:33:18.181 --> 00:33:24.750 I find myself responding to urgent issues instead of having a plan or sticking to my plan. 00:33:24.750 --> 00:33:29.076 Remember, one means never and ten means always. 00:33:29.076 --> 00:33:31.344 You're probably somewhere in between. 00:33:31.344 --> 00:33:32.847 Write down your score. 00:33:32.847 --> 00:33:44.509 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. 00:33:44.509 --> 00:33:50.042 Again, remember 1 means never and 10 means always. 00:33:50.042 --> 00:33:52.346 You're probably somewhere in between. 00:33:52.346 --> 00:33:54.311 Write down your score. 00:33:55.012 --> 00:33:55.714 Statement 3. 00:33:55.714 --> 00:34:01.432 I sleep poorly and it takes longer to complete my work to a high standard. 00:34:01.432 --> 00:34:03.703 Statement 4. 00:34:03.703 --> 00:34:09.782 I waste time doubting my decisions, second-guessing myself and beating myself up. 00:34:09.782 --> 00:34:15.074 Statement five my mind feels foggy and it slows down my work. 00:34:15.074 --> 00:34:21.146 Statement six I put off important tasks even though I know they need doing. 00:34:21.146 --> 00:34:23.130 Statement 7. 00:34:23.130 --> 00:34:32.905 I feel overwhelmed and I make mistakes that take time to fix, meaning it takes longer to complete my work to a high standard. 00:34:32.905 --> 00:34:35.230 Statement 8. 00:34:35.230 --> 00:34:45.464 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. 00:34:45.464 --> 00:34:47.466 Statement 9. 00:34:47.466 --> 00:34:53.371 I sleep poorly and it makes it harder to spot and prevent mistakes in my work. 00:34:53.371 --> 00:34:54.992 Statement 10. 00:34:54.992 --> 00:35:04.761 My mind jumps between tasks instead of focusing on one thing, meaning it takes me longer to complete my work. 00:35:04.761 --> 00:35:05.803 Statement 11. 00:35:05.803 --> 00:35:17.673 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. 00:35:17.673 --> 00:35:19.641 Statement 12. 00:35:19.641 --> 00:35:25.373 I feel like I could achieve more if I felt more confident and focused. 00:35:25.373 --> 00:35:31.685 Like I could achieve more if I felt more confident and focused. 00:35:31.685 --> 00:35:32.246 Statement 13. 00:35:32.246 --> 00:35:33.230 I waste time because I'm not thinking clearly. 00:35:33.230 --> 00:35:33.610 Statement 14. 00:35:33.610 --> 00:35:39.762 My diet choices leave me feeling sluggish and it takes me longer to complete my work to a high standard. 00:35:39.762 --> 00:35:40.403 Statement 15. 00:35:40.403 --> 00:35:41.164 Lack of regular exercise, for example. 00:35:41.164 --> 00:35:42.205 Statement 15. 00:35:42.205 --> 00:35:50.895 Lack of regular exercise, for example, 10,000 plus steps and elevated heart rate, reduces my mental energy and focus. 00:35:50.895 --> 00:36:04.269 Please note, you can access a digital version of this self-assessment, which shows you an overview of your scores at tuffermindscouk forward slash. 00:36:04.690 --> 00:36:10.501 Train your brain Understanding your results. 00:36:10.501 --> 00:36:14.431 After completing the assessment, you might feel overwhelmed by all the areas that need attention. 00:36:14.431 --> 00:36:18.045 This is exactly how Sarah felt at first. 00:36:18.045 --> 00:36:22.153 Looking at my scores was daunting, she shared. 00:36:22.153 --> 00:36:26.027 But the task director helped me see something important. 00:36:26.027 --> 00:36:28.880 I didn't need to fix everything at once. 00:36:28.880 --> 00:36:38.702 By focusing on consistently using the three to one reflection, I started seeing improvements across multiple areas. 00:36:38.702 --> 00:36:42.126 This is why we start with super habits. 00:36:43.027 --> 00:36:50.976 Consider what happened when Sarah established a consistent evening 3-1 reflection practice. 00:36:50.976 --> 00:36:56.690 First week she began noticing patterns in her sleep quality. 00:36:56.690 --> 00:37:00.589 Writing down positives helped calm her racing mind. 00:37:00.589 --> 00:37:06.629 The practice itself became a signal to her brain that the workday was ending. 00:37:06.629 --> 00:37:13.570 Second week, she started recognising how different foods affected her energy. 00:37:13.570 --> 00:37:20.192 The impact of her exercise patterns became more apparent in her daily reflections. 00:37:20.192 --> 00:37:25.368 She could see clear connections between stress and productivity. 00:37:25.368 --> 00:37:31.890 Third week, her confidence grew as she documented small wins. 00:37:31.890 --> 00:37:37.050 Sleep improved as evening reflection became routine. 00:37:37.050 --> 00:37:43.712 Other positive habits started feeling more natural creating your foundation. 00:37:43.712 --> 00:37:50.864 Natural Creating your foundation Based on your assessment results. 00:37:50.864 --> 00:37:52.127 Choose just one or two specific habits to focus on this week. 00:37:52.127 --> 00:37:53.491 Remember Sarah's experience. 00:37:54.112 --> 00:38:00.465 Start with mastering the three-to-one reflection, then let other improvements follow naturally. 00:38:00.465 --> 00:38:03.569 Take a moment to identify 1. 00:38:03.569 --> 00:38:07.855 Which foundational area needs the most attention this month? 00:38:07.855 --> 00:38:09.060 2. 00:38:09.060 --> 00:38:15.893 How could consistent use of the 3-1 reflection help address this area? 00:38:15.893 --> 00:38:17.440 3. 00:38:17.440 --> 00:38:24.708 What small step will you take today to establish your end-of-day reflection practice. 00:38:24.708 --> 00:38:30.955 To establish your end-of-day reflection practice, the task director has a saying the foundation determines the height. 00:38:35.902 --> 00:38:46.673 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. 00:38:46.673 --> 00:38:55.663 But rather than trying to build everything at once, focus first on mastering the super habits that make all other improvements easier. 00:38:55.663 --> 00:39:10.384 Moving forward, you might be wondering about specific strategies for better sleep, diet, exercise, stress management, confidence, focus, leadership or other foundational practices. 00:39:10.384 --> 00:39:23.803 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. 00:39:23.803 --> 00:39:32.404 Think of the success cycle as the ultimate super habit, the system that makes building all other habits easier. 00:39:32.404 --> 00:39:49.704 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. 00:39:49.704 --> 00:39:57.265 Please see my best-selling book, the Habit Mechanic, where I share over 30 habit-building tools. 00:39:58.187 --> 00:40:02.781 But for now, let's focus on completing step two of the success cycle. 00:40:02.781 --> 00:40:16.610 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. 00:40:16.610 --> 00:40:23.949 As Sarah discovered, this simple but crucial step transforms how you use your energy each day. 00:40:23.949 --> 00:40:25.442 Chapter 19. 00:40:25.442 --> 00:40:32.986 Organising your priority tasks for the next 30 days Success cycle location Step 2. 00:40:32.986 --> 00:40:36.051 Progress 80% complete. 00:40:36.051 --> 00:40:40.303 Let's build on what you've already accomplished with the task director. 00:40:40.303 --> 00:40:46.434 Through your FAM story, you've connected your long-term vision to shorter-term goals. 00:40:46.434 --> 00:40:52.812 You've also identified key foundational habits that will help optimise your brain states. 00:40:52.812 --> 00:40:57.310 Now it's time to get clear about all the tasks you need to complete. 00:40:58.419 --> 00:41:01.409 Think about your daily tasks and responsibilities. 00:41:01.409 --> 00:41:14.473 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. 00:41:14.473 --> 00:41:22.413 Ice cubes are your routine tasks, the kind that need consistent but not maximum brain power. 00:41:22.413 --> 00:41:27.219 These tasks work well with your medium charge brain state. 00:41:27.219 --> 00:41:33.015 Think of routine emails, basic admin work or standard meetings. 00:41:33.015 --> 00:41:39.172 Many of these tasks can be automated or semi-automated with AI tools. 00:41:39.172 --> 00:41:46.848 Ice sculptures are your complex tasks, the ones that demand sustained premium thinking. 00:41:46.848 --> 00:41:51.185 These require your high-charge brain state. 00:41:51.185 --> 00:42:05.143 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. 00:42:05.143 --> 00:42:11.225 Increasingly, these tasks can be made easier with AI tools. 00:42:11.225 --> 00:42:15.867 The task director helped me see this distinction clearly. 00:42:15.867 --> 00:42:20.489 Sarah shared Writing my novel was definitely an ice sculpture. 00:42:20.489 --> 00:42:28.733 It needed my best thinking energy, but I could also use next generation AI to help me write faster. 00:42:28.733 --> 00:42:38.957 However, processing team updates was more like freezing ice cubes, something I could handle in medium charge state or even delegate to AI tools. 00:42:38.957 --> 00:42:48.719 Understanding this difference helped me stop wasting my high charge hours on tasks that didn't really need them. 00:42:48.779 --> 00:42:50.626 Creating your organised task lists. 00:42:50.626 --> 00:42:55.108 Follow these steps to create your organised task lists. 00:42:55.108 --> 00:42:56.260 Step 1. 00:42:56.260 --> 00:43:05.248 First, write down everything you need to accomplish in the next 30 days that isn't part of your normal day-to-day routine. 00:43:05.248 --> 00:43:13.135 Include work and family responsibilities, personal development tasks and anything else you think is relevant. 00:43:13.135 --> 00:43:18.464 Don't worry about categorising yet, just get a complete brain dump onto paper. 00:43:18.464 --> 00:43:26.015 Step two label each task as either an ice cube or ice sculpture. 00:43:26.015 --> 00:43:27.800 Step 3. 00:43:27.800 --> 00:43:40.471 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. 00:43:40.471 --> 00:43:42.201 Step 4. 00:43:42.201 --> 00:43:54.111 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. 00:43:54.111 --> 00:44:01.740 Here's how Sarah's lists looked Ice sculptures high charge tasks Task 1. 00:44:02.823 --> 00:44:08.903 Continue to build my daily 3-to-1 reflection habit Priority score 1. 00:44:08.903 --> 00:44:10.509 3 minutes per day. 00:44:10.509 --> 00:44:12.021 Task 2. 00:44:12.021 --> 00:44:17.524 Develop new customer service strategy Priority score 3. 00:44:17.524 --> 00:44:18.648 12 hours. 00:44:18.648 --> 00:44:20.661 Task 3. 00:44:20.661 --> 00:44:24.802 Establish morning exercise routine Priority score 2. 00:44:24.802 --> 00:44:26.188 20 minutes per day. 00:44:26.188 --> 00:44:27.940 Task 4. 00:44:27.940 --> 00:44:34.673 Learn new AI data analysis system Priority score 4, 8 hours. 00:44:34.673 --> 00:44:36.402 Task 5. 00:44:36.402 --> 00:44:41.152 Write first novel chapter Priority score 5, 15 hours. 00:44:41.152 --> 00:44:42.400 Task 6. 00:44:42.400 --> 00:44:43.702 Decorate the kitchen Priority score 6, 20 hours. 00:44:43.702 --> 00:44:43.882 Task 6. 00:44:43.882 --> 00:44:47.568 Decorate the kitchen Priority score 6, 20 hours. 00:44:48.810 --> 00:44:50.754 Ice cubes medium charge tasks. 00:44:50.754 --> 00:44:52.100 Task 1. 00:44:52.100 --> 00:44:56.648 Review daily team reports Priority score 5, 1 hour. 00:44:56.648 --> 00:44:58.270 Task 2. 00:44:58.270 --> 00:45:03.025 Update project trackers Priority score 2, 30 minutes. 00:45:03.025 --> 00:45:03.527 Task 3. 00:45:03.527 --> 00:45:05.391 Schedule recurring meetings Priority score 3, 30 minutes. 00:45:05.391 --> 00:45:05.612 Task 3. 00:45:05.612 --> 00:45:10.288 Schedule recurring meetings Priority score 3, 30 minutes. 00:45:10.288 --> 00:45:12.081 Task 4. 00:45:12.081 --> 00:45:17.467 Call SAM to provide project update Priority score 1, 30 minutes. 00:45:17.467 --> 00:45:19.062 Task 5. 00:45:19.062 --> 00:45:23.166 Renew my passport Priority score 5, 1 hour. 00:45:24.100 --> 00:45:28.509 Creating these structured lists gave me a completely new perspective. 00:45:28.509 --> 00:45:37.453 Sarah explained, instead of just reacting to whatever seemed urgent, I could be strategic about using my brain state. 00:45:37.453 --> 00:45:45.813