1 00:00:20,050 --> 00:00:21,513 Speaker 1: Hello Habit Mechanics . 2 00:00:21,513 --> 00:00:22,777 It's Dr John Finn here. 3 00:00:22,777 --> 00:00:24,821 I hope you're doing well. 4 00:00:26,451 --> 00:00:33,381 So this is the fourth part of our mini podcast series where 5 00:00:33,402 --> 00:00:38,153 we're just giving you full access to the new best-selling 6 00:00:38,173 --> 00:00:43,399 and it is a bestseller across four leadership and business 7 00:00:43,480 --> 00:00:47,444 categories the quite hard categories to become a 8 00:00:47,483 --> 00:00:49,847 bestseller on Amazon or it has been. 9 00:00:49,847 --> 00:00:54,277 Those charts are changing all the time, so it's a bestselling 10 00:00:54,317 --> 00:00:54,518 book. 11 00:00:54,518 --> 00:00:57,499 We're getting some amazing feedback, so thanks for that. 12 00:00:57,499 --> 00:01:03,140 People are telling us that these things are really helping 13 00:01:03,180 --> 00:01:03,301 them. 14 00:01:03,301 --> 00:01:11,454 Telling us that these things are really helping them. 15 00:01:11,454 --> 00:01:13,081 You know the ai um understanding about how it's 16 00:01:12,960 --> 00:01:13,662 impacting life. 17 00:01:13,662 --> 00:01:13,765 So it's going to impact life. 18 00:01:13,765 --> 00:01:14,069 It's, you know, it's almost changing on a daily basis. 19 00:01:14,069 --> 00:01:18,497 One of the things I found quite interesting recently was 20 00:01:18,537 --> 00:01:24,014 listening to a podcast that, um, our head of business, katherine 21 00:01:24,014 --> 00:01:32,604 grant, had made me aware of, and it's from one of the guys 22 00:01:32,645 --> 00:01:39,102 who's on the Dragon's Den, which is the UK equivalent of Shark 23 00:01:39,121 --> 00:01:39,401 Tank. 24 00:01:39,401 --> 00:01:48,603 So it's a series where people can pitch their business ideas 25 00:01:48,723 --> 00:01:53,677 and potentially get investment, and I just found it really 26 00:01:53,698 --> 00:01:56,870 surprising that this person, who's a very famous entrepreneur 27 00:01:56,870 --> 00:02:03,062 , was saying that they'd only just realised how powerful AI 28 00:02:03,362 --> 00:02:10,239 was, was saying that they'd only just realised how powerful AI 29 00:02:10,258 --> 00:02:14,063 was, and on his podcast he had a number of leading thinkers in 30 00:02:14,104 --> 00:02:19,533 this space and they were saying that AI, kind of silently, has 31 00:02:19,593 --> 00:02:21,439 already replaced about well millions of jobs. 32 00:02:21,439 --> 00:02:28,057 Obviously, businesses are not taking out press releases to 33 00:02:28,098 --> 00:02:31,771 disclose that, but it is changing the world and I know 34 00:02:31,811 --> 00:02:39,897 that I think every day now about 800 million people are using 35 00:02:39,938 --> 00:02:46,603 chat GTP and that's happening because it's powerful and people 36 00:02:46,603 --> 00:02:47,506 get benefits right. 37 00:02:47,506 --> 00:02:50,415 So, yeah, this is not going away. 38 00:02:50,415 --> 00:02:55,413 So understanding how your brain works, getting that measurement 39 00:02:55,413 --> 00:02:58,802 of your current brain states, your human ai readiness score, 40 00:03:00,572 --> 00:03:04,296 and then understanding how to create a long-term strategy, a 41 00:03:04,337 --> 00:03:09,463 daily strategy, in a way of automating your daily approach, 42 00:03:09,664 --> 00:03:12,415 is so, so key and that's why we wrote Train your Brain for the 43 00:03:12,496 --> 00:03:13,218 AI Revolution. 44 00:03:13,218 --> 00:03:20,122 It is the world's first AI-era brain and leadership training 45 00:03:20,182 --> 00:03:23,855 program, essentially, and we are running live training with 46 00:03:23,915 --> 00:03:26,771 people, with with businesses. 47 00:03:26,771 --> 00:03:32,343 We're training people to become now human AI performance 48 00:03:32,409 --> 00:03:33,394 psychology coaches. 49 00:03:33,394 --> 00:03:36,125 We've created that new field of psychology. 50 00:03:36,125 --> 00:03:40,016 So we're really leading the way on this and we're working with 51 00:03:40,056 --> 00:03:46,784 people one-to-one as well such a broad range of people but all 52 00:03:46,865 --> 00:03:50,415 who want to capitalize on these new opportunities of the AI era. 53 00:03:51,957 --> 00:03:57,150 So suppose what we're offering here with train your brain for 54 00:03:57,189 --> 00:03:58,353 the AI revolution book. 55 00:03:58,353 --> 00:04:03,362 It's sort of like all books or knowledge based products. 56 00:04:03,362 --> 00:04:05,177 It's kind of a do-it-yourself approach. 57 00:04:05,177 --> 00:04:08,975 Some people just want the knowledge and they put it into 58 00:04:09,037 --> 00:04:09,960 practice themselves. 59 00:04:09,960 --> 00:04:13,151 Some people want one-to-one support and coaching. 60 00:04:13,151 --> 00:04:16,899 Others want to learn how to do it for their teams or or even 61 00:04:16,939 --> 00:04:20,872 create their own business using this approach, and we can help 62 00:04:20,892 --> 00:04:21,995 you with all of those things. 63 00:04:23,315 --> 00:04:32,851 So today we are going to again breaking that belief that just 64 00:04:32,911 --> 00:04:37,751 talking to someone about what you want to work on, what you 65 00:04:37,771 --> 00:04:39,516 want to improve on, is enough. 66 00:04:39,516 --> 00:04:39,978 It isn't. 67 00:04:39,978 --> 00:04:42,396 The data is very clear. 68 00:04:42,396 --> 00:04:46,259 If we want to change our behavior, we need a systematic 69 00:04:46,300 --> 00:04:50,504 approach, and that's what the success cycle is in the heart of 70 00:04:50,504 --> 00:04:54,033 train your brain for the ai revolution, um. 71 00:04:54,033 --> 00:05:01,023 So what we've done in the past few episodes is we've shown you 72 00:05:01,062 --> 00:05:06,007 how to measure your brain states , then how to um, which is step 73 00:05:06,067 --> 00:05:08,694 one of the success cycle, and step two is planning with the 74 00:05:08,735 --> 00:05:09,478 task director. 75 00:05:09,478 --> 00:05:14,355 So we showed you that in the last episode, or last episode of 76 00:05:14,355 --> 00:05:17,401 this mini series, and then in the um. 77 00:05:18,182 --> 00:05:20,612 In this episode, we're going to talk about optimization with the 78 00:05:20,612 --> 00:05:21,293 day designer. 79 00:05:21,293 --> 00:05:26,423 So we're going to cover chapters 20, 21 and 23 and we're 80 00:05:26,423 --> 00:05:29,213 going to go deep and help you to create something called a 81 00:05:29,295 --> 00:05:33,711 willpower story, such a powerful tool and this is like your 82 00:05:34,052 --> 00:05:35,014 daily strategy. 83 00:05:35,014 --> 00:05:39,643 It's like a container that you can put all your um, all the 84 00:05:39,682 --> 00:05:42,037 things that you want to achieve every day into, whether it's 85 00:05:42,158 --> 00:05:46,675 very tangible things like finishing that proposal, or 86 00:05:46,735 --> 00:05:50,170 things that feel less tangible, like managing stress better or 87 00:05:50,211 --> 00:05:53,752 being a better leader, or being more focused and productive, so 88 00:05:53,792 --> 00:05:56,459 you can do more high-impact thinking every day. 89 00:05:56,459 --> 00:05:59,571 So, yeah, that's what's coming up, as ever. 90 00:05:59,571 --> 00:06:01,218 If you have any questions, just let us know. 91 00:06:01,218 --> 00:06:05,293 Contact us via the website, if you're not in the app or any of 92 00:06:05,372 --> 00:06:06,153 our other channels. 93 00:06:06,153 --> 00:06:11,524 Again, make notes, don't just nod along. 94 00:06:11,524 --> 00:06:16,158 Put things into practice and you'll start to get immense 95 00:06:16,237 --> 00:06:16,718 benefits. 96 00:06:16,718 --> 00:06:17,922 So here is. 97 00:06:17,922 --> 00:06:24,975 Here is, first of all, chapter 20, which is the first part of 98 00:06:25,096 --> 00:06:31,062 step three from the success cycle from our best-selling book 99 00:06:31,062 --> 00:06:34,187 Train your Brain for the AI revolution. 100 00:06:39,031 --> 00:06:44,057 Speaker 2: Success cycle, step three Optimization with the day 101 00:06:44,076 --> 00:06:44,478 designer. 102 00:06:44,478 --> 00:06:47,259 Planning transforms energy. 103 00:06:47,259 --> 00:06:48,245 The day designer Planning transforms energy. 104 00:06:48,245 --> 00:06:50,471 The day designer, chapter 20. 105 00:06:50,471 --> 00:06:53,321 Creating your first willpower story. 106 00:06:54,410 --> 00:06:58,242 Sarah looked down at her lists of tasks, now neatly organised 107 00:06:58,304 --> 00:07:00,069 into ice sculptures and ice cubes. 108 00:07:00,069 --> 00:07:04,858 I knew which tasks needed my best thinking, she told me later 109 00:07:04,858 --> 00:07:07,424 , but I still wasn't sure when to do them. 110 00:07:07,424 --> 00:07:11,857 That's when the day designer introduced me to something that 111 00:07:11,997 --> 00:07:15,764 revolutionised my approach to planning the willpower story. 112 00:07:15,764 --> 00:07:21,276 Think of your willpower story as a simple map that matches 113 00:07:21,336 --> 00:07:25,283 your tasks to your brain's natural and enhanced energy 114 00:07:25,343 --> 00:07:25,783 patterns. 115 00:07:25,783 --> 00:07:30,237 Just as your FAM story guides your long-term journey, your 116 00:07:30,276 --> 00:07:34,471 Willpower story helps you navigate each day's steps along 117 00:07:34,492 --> 00:07:34,992 that path. 118 00:07:34,992 --> 00:07:40,021 The day designer has a saying planning transforms energy. 119 00:07:40,021 --> 00:07:45,055 Just as a lighthouse operator needs to understand weather 120 00:07:45,076 --> 00:07:49,545 patterns and deliberately manage their beam's power to maximise 121 00:07:49,605 --> 00:07:53,913 its reach across changing conditions, we need to actively 122 00:07:53,994 --> 00:07:58,221 plan how we use our brain states rather than letting them 123 00:07:58,622 --> 00:07:59,704 operate randomly. 124 00:07:59,704 --> 00:08:04,638 Through deliberate planning, we can transform our basic energy 125 00:08:04,697 --> 00:08:08,711 patterns into optimised states, whether through our own 126 00:08:08,771 --> 00:08:12,701 management practices or strategic AI use, reaching 127 00:08:12,800 --> 00:08:16,014 levels of performance that wouldn't be possible through 128 00:08:16,095 --> 00:08:17,377 natural patterns alone. 129 00:08:17,377 --> 00:08:21,939 This is why planning isn't just about organising tasks. 130 00:08:21,939 --> 00:08:26,251 It's about understanding and deliberately shaping the energy 131 00:08:26,290 --> 00:08:27,713 we bring to those tasks. 132 00:08:27,713 --> 00:08:33,244 What made this tool so powerful , sarah explained, was how it 133 00:08:33,309 --> 00:08:38,204 showed me when to use my brain's high-charge state for important 134 00:08:38,204 --> 00:08:42,694 work and when to handle routine tasks in medium-charge states. 135 00:08:42,694 --> 00:08:47,124 Instead of fighting my energy patterns, I could work with them 136 00:08:47,124 --> 00:08:51,495 , leveraging your AI support system. 137 00:08:51,495 --> 00:08:57,250 When I first categorised my tasks, sarah shared, I realised 138 00:08:57,429 --> 00:08:59,753 something important about my AI tools. 139 00:08:59,753 --> 00:09:04,319 Some could handle my IceCube tasks almost entirely, like 140 00:09:04,379 --> 00:09:08,005 summarising routine meetings or drafting basic emails. 141 00:09:08,005 --> 00:09:13,356 Others could enhance my ice sculpture work, not by replacing 142 00:09:13,356 --> 00:09:16,661 my thinking, but by handling, supporting tasks. 143 00:09:17,062 --> 00:09:22,452 While I've focused on innovation , consider your own tasks in two 144 00:09:22,452 --> 00:09:23,073 categories. 145 00:09:23,073 --> 00:09:25,115 Consider your own tasks in two categories. 146 00:09:25,115 --> 00:09:27,098 Number one ice cubes that AI could handle. 147 00:09:27,098 --> 00:09:31,644 Think about routine emails, basic research and standard 148 00:09:31,684 --> 00:09:32,164 reports. 149 00:09:32,164 --> 00:09:41,293 Number two ice sculptures, where AI could support and 150 00:09:41,313 --> 00:09:42,796 augment your premium thinking for tasks like strategic 151 00:09:42,816 --> 00:09:45,282 planning, creative work or complex problem solving. 152 00:09:45,282 --> 00:09:50,500 Don't worry if you're not sure exactly how AI can support 153 00:09:50,660 --> 00:09:51,923 different types of tasks. 154 00:09:51,923 --> 00:09:56,451 The key thing is to start thinking about this and to begin 155 00:09:56,451 --> 00:10:00,620 considering how you might use these tools more strategically 156 00:10:00,961 --> 00:10:01,722 throughout your day. 157 00:10:02,589 --> 00:10:05,859 Remember you don't need to figure it all out at once. 158 00:10:05,859 --> 00:10:10,519 This understanding will develop naturally as you work with your 159 00:10:10,519 --> 00:10:11,481 willpower story. 160 00:10:11,481 --> 00:10:17,379 For now, let's focus on creating that story, creating 161 00:10:17,540 --> 00:10:19,483 your first willpower story. 162 00:10:19,483 --> 00:10:22,575 You'll need three things to get started. 163 00:10:22,575 --> 00:10:25,382 First, a blank piece of paper. 164 00:10:25,382 --> 00:10:30,000 Second, your lists of ice sculpture and ice cube tasks 165 00:10:30,079 --> 00:10:31,121 from the previous chapter. 166 00:10:31,121 --> 00:10:34,678 Third, 15 minutes of quiet time . 167 00:10:34,678 --> 00:10:37,656 Now let's follow these steps. 168 00:10:38,569 --> 00:10:39,051 Step 1. 169 00:10:39,051 --> 00:10:41,239 Draw your basic timeline. 170 00:10:41,239 --> 00:10:46,218 Turn your paper sideways, landscape and draw a horizontal 171 00:10:46,319 --> 00:10:49,614 line across the middle, from one end of the page to the other. 172 00:10:49,614 --> 00:10:53,899 Now divide this line into the key parts of your day. 173 00:10:53,899 --> 00:10:59,978 For example, wake up time, early morning, mid-morning, 174 00:11:00,659 --> 00:11:04,377 lunch time, early afternoon, late afternoon, evening bedtime, 175 00:11:04,377 --> 00:11:05,949 lunchtime, early afternoon, late afternoon, evening Bedtime. 176 00:11:05,949 --> 00:11:10,711 Just seeing my day laid out like this, sarah shared, helped 177 00:11:10,731 --> 00:11:13,419 me be more realistic about what I could accomplish. 178 00:11:14,930 --> 00:11:15,452 Step 2. 179 00:11:15,452 --> 00:11:18,300 Mark your high-charge times. 180 00:11:18,300 --> 00:11:22,517 Most people have their best thinking energy in the morning, 181 00:11:22,918 --> 00:11:25,592 but this varies On your timeline . 182 00:11:25,592 --> 00:11:28,600 Mark when you typically experience these states. 183 00:11:28,600 --> 00:11:32,658 When you feel most alert and focused, this is your 184 00:11:32,718 --> 00:11:33,741 high-charge state. 185 00:11:33,741 --> 00:11:37,458 When you have less mental energy, this is your 186 00:11:37,519 --> 00:11:38,561 medium-charge state. 187 00:11:38,561 --> 00:11:41,529 Sarah discovered something important. 188 00:11:41,529 --> 00:11:45,669 Sarah discovered something important. 189 00:11:45,669 --> 00:11:51,680 I realised I'm sharpest from 8am to 11am. 190 00:11:51,680 --> 00:11:53,049 Then have another good period from 3pm to 5pm. 191 00:11:53,049 --> 00:11:54,891 This became the foundation for planning my day. 192 00:11:54,911 --> 00:11:55,452 Step 3. 193 00:11:55,452 --> 00:11:57,856 Place your ice sculpture tasks. 194 00:11:57,856 --> 00:12:01,823 Match your ice sculpture tasks to your high charge times. 195 00:12:01,823 --> 00:12:07,909 Here are some examples Complete complex planning during morning 196 00:12:07,909 --> 00:12:09,212 high charge peak. 197 00:12:09,212 --> 00:12:13,423 Have important meetings when you are most alert. 198 00:12:13,423 --> 00:12:18,816 Do your creative work during afternoon high-charge time. 199 00:12:19,944 --> 00:12:20,466 Step 4. 200 00:12:20,466 --> 00:12:22,533 Fill in routine tasks. 201 00:12:22,533 --> 00:12:27,525 Place your ice cube tasks during these times, during 202 00:12:27,586 --> 00:12:32,165 natural energy dips, between more demanding tasks when you 203 00:12:32,206 --> 00:12:33,832 know you'll have less focus. 204 00:12:33,832 --> 00:12:38,589 Here's an example to help you pull everything together 6am 205 00:12:39,213 --> 00:12:39,857 Wake-up time. 206 00:12:39,857 --> 00:12:40,904 6am wake up time. 207 00:12:40,904 --> 00:12:43,212 7am start your day. 208 00:12:43,212 --> 00:12:48,436 8am ice sculpture work during high charge state. 209 00:12:48,436 --> 00:12:53,376 10am continue ice sculpture work in high charge state. 210 00:12:53,376 --> 00:12:55,631 12noon take a break. 211 00:12:55,631 --> 00:13:00,315 1pm handle ice cube tasks in medium charge state. 212 00:13:00,315 --> 00:13:05,307 3 pm return to ice sculpture work in high charge state. 213 00:13:05,307 --> 00:13:11,538 5 pm complete ice cube tasks in medium charge state. 214 00:13:11,538 --> 00:13:14,022 5 30 pm. 215 00:13:14,884 --> 00:13:17,826 Start winding down with activities like your daily 216 00:13:18,086 --> 00:13:19,187 3-to-1 reflection. 217 00:13:19,187 --> 00:13:23,931 9.30pm bedtime remember to start small. 218 00:13:23,931 --> 00:13:29,074 Just like Sarah, I started by just planning my morning hours. 219 00:13:29,074 --> 00:13:30,295 Sarah recalled. 220 00:13:30,295 --> 00:13:34,759 Once that worked, I gradually expanded to the full day. 221 00:13:34,759 --> 00:13:37,161 The key was keeping it simple. 222 00:13:37,161 --> 00:13:43,026 At first she smiled as she remembered how this approach 223 00:13:43,046 --> 00:13:43,207 paid off. 224 00:13:43,207 --> 00:13:47,114 Once I expanded to evening planning, I discovered something 225 00:13:47,114 --> 00:13:47,655 powerful. 226 00:13:47,655 --> 00:13:52,353 Including my three-to-one reflection in my willpower story 227 00:13:52,353 --> 00:13:54,740 helped both habits grow stronger. 228 00:13:54,740 --> 00:13:59,271 Good planning supported better reflection, and better 229 00:13:59,331 --> 00:14:01,597 reflection led to clearer planning. 230 00:14:03,505 --> 00:14:05,548 Common challenges to watch for. 231 00:14:05,548 --> 00:14:09,615 Challenge one Trying to do too much. 232 00:14:09,615 --> 00:14:12,039 I learned the hard way. 233 00:14:12,039 --> 00:14:17,032 Sarah shared that you can only do about four to five hours of 234 00:14:17,132 --> 00:14:21,565 premium thinking work each day, and sometimes over six hours. 235 00:14:21,565 --> 00:14:23,548 When you get the AI working with you. 236 00:14:23,548 --> 00:14:26,354 Trying to do more just doesn't work. 237 00:14:26,354 --> 00:14:30,666 Challenge two Fighting your patterns. 238 00:14:30,666 --> 00:14:34,475 Don't schedule demanding work when your brain naturally needs 239 00:14:34,575 --> 00:14:34,876 rest. 240 00:14:34,876 --> 00:14:37,868 Move ice sculptures to your high charge times. 241 00:14:38,409 --> 00:14:40,412 Your next steps Step 1. 242 00:14:40,412 --> 00:14:43,798 Create tomorrow's basic willpower story. 243 00:14:43,798 --> 00:14:48,949 Draw your timeline, mark your typical high-charge times. 244 00:14:48,949 --> 00:14:53,497 Place just one to three ice sculptures to work on during 245 00:14:53,537 --> 00:14:54,178 these times. 246 00:14:54,178 --> 00:14:57,765 Fill in some ice cubes around them. 247 00:14:57,765 --> 00:14:58,306 Step 2. 248 00:14:58,306 --> 00:15:00,108 Notice what works. 249 00:15:00,108 --> 00:15:02,972 When did you feel most focused? 250 00:15:02,972 --> 00:15:06,236 Which times worked best for important tasks? 251 00:15:06,236 --> 00:15:08,699 When was routine work easier? 252 00:15:08,699 --> 00:15:13,128 Remember this is just your first attempt. 253 00:15:13,128 --> 00:15:13,710 Keep it simple. 254 00:15:13,710 --> 00:15:17,173 Be patient and let the day designer guide you toward your 255 00:15:17,332 --> 00:15:17,995 optimal rhythm. 256 00:15:17,995 --> 00:15:22,154 The key is getting started with something you can actually use 257 00:15:22,214 --> 00:15:22,575 tomorrow. 258 00:15:23,164 --> 00:15:24,048 Chapter 21. 259 00:15:24,048 --> 00:15:29,131 Strengthening your willpower story Success cycle location. 260 00:15:29,131 --> 00:15:30,447 Step 3. 261 00:15:30,447 --> 00:15:33,370 Progress 50% complete. 262 00:15:34,745 --> 00:15:38,756 Sarah had been using her basic willpower story for a week, 263 00:15:39,524 --> 00:15:42,714 matching her ice sculptures to her high-charge times. 264 00:15:42,714 --> 00:15:47,947 I was getting better results, she told me later, but sometimes 265 00:15:47,947 --> 00:15:51,176 I still struggled to maintain those high-charge states. 266 00:15:51,176 --> 00:15:55,352 That's when the day designer showed me how to protect and 267 00:15:55,432 --> 00:15:57,717 strengthen my best thinking hours. 268 00:15:57,717 --> 00:16:03,247 This is where two powerful resources come into play your 269 00:16:03,327 --> 00:16:05,091 strengths and willpower boosters . 270 00:16:05,091 --> 00:16:09,546 Think of these as the support systems that help you maintain 271 00:16:09,866 --> 00:16:14,056 your optimal brain states, especially during important 272 00:16:14,136 --> 00:16:14,817 high-charge work. 273 00:16:14,817 --> 00:16:20,613 These resources supercharged how I approached each day. 274 00:16:20,613 --> 00:16:22,036 Sarah explained. 275 00:16:22,036 --> 00:16:26,894 Instead of just hoping I'd stay focused during important work, 276 00:16:27,476 --> 00:16:30,665 I had specific strategies to protect my thinking time. 277 00:16:30,665 --> 00:16:34,290 Your lighthouse brain's support system. 278 00:16:34,290 --> 00:16:38,477 Remember how your lighthouse brain needs different power 279 00:16:38,517 --> 00:16:40,000 states throughout the day. 280 00:16:40,000 --> 00:16:44,394 Just as a lighthouse needs systems to maintain its beam at 281 00:16:44,474 --> 00:16:49,274 full power, your brain needs support to maintain its high 282 00:16:49,314 --> 00:16:50,036 charge state. 283 00:16:50,036 --> 00:16:54,836 This is especially crucial when working on your ice sculptures 284 00:16:55,666 --> 00:16:59,197 those tasks that require your premium thinking power. 285 00:17:04,354 --> 00:17:10,346 Understanding your strengths Strengths are your natural 286 00:17:10,365 --> 00:17:11,366 abilities for maintaining focused states. 287 00:17:11,366 --> 00:17:13,128 Key ones include self-controlled you stay focused 288 00:17:13,128 --> 00:17:15,992 on priorities and avoid distractions. 289 00:17:15,992 --> 00:17:21,799 Persistent you motivate yourself to keep going when 290 00:17:21,859 --> 00:17:22,580 things get tough. 291 00:17:22,580 --> 00:17:28,574 Perspective you step back from the immediate to reflect and 292 00:17:28,634 --> 00:17:28,933 plan. 293 00:17:28,933 --> 00:17:34,169 Efficient you organise well and minimise wasted effort. 294 00:17:34,169 --> 00:17:39,099 Optimistic you stay positive when things don't go to plan. 295 00:17:39,099 --> 00:17:40,506 Optimistic you stay positive when things don't go to plan. 296 00:17:40,506 --> 00:17:43,690 Learning about these strengths was enlightening, sarah shared. 297 00:17:43,690 --> 00:17:48,575 I realised I was naturally good at being persistent, but needed 298 00:17:48,575 --> 00:17:50,437 to work on being self-controlled. 299 00:17:50,437 --> 00:17:57,145 This helped me know exactly what to focus on Adding 300 00:17:57,246 --> 00:17:58,007 willpower boosters. 301 00:17:58,007 --> 00:18:01,472 While strengths are your internal capabilities, willpower 302 00:18:01,472 --> 00:18:06,060 boosters are specific actions that protect your brain states. 303 00:18:06,060 --> 00:18:11,334 Key boosters include phone management turn off your phone 304 00:18:11,695 --> 00:18:13,179 to minimise distractions. 305 00:18:13,179 --> 00:18:18,115 Internet management disconnect to reduce quick check 306 00:18:18,154 --> 00:18:18,856 temptations. 307 00:18:18,856 --> 00:18:23,134 Workspace plan create an environment with minimal 308 00:18:23,154 --> 00:18:23,817 distractions. 309 00:18:23,817 --> 00:18:28,555 Concentration booster Write down a focus plan before 310 00:18:28,595 --> 00:18:31,913 starting Strategic AI management . 311 00:18:32,906 --> 00:18:37,375 Sarah discovered that AI tools could either boost or drain her 312 00:18:37,416 --> 00:18:38,118 brain states. 313 00:18:38,118 --> 00:18:39,527 Ai tools could either boost or drain her brain states, just 314 00:18:39,567 --> 00:18:40,327 like my phone. 315 00:18:40,327 --> 00:18:44,714 I learned to manage AI tools strategically, she explained. 316 00:18:44,714 --> 00:18:49,460 During high-charge periods, I'd use them to enhance my thinking 317 00:18:49,460 --> 00:18:56,701 , having them analyze data while I focused on strategy. 318 00:18:56,701 --> 00:18:59,827 During medium-charge periods, they could handle routine tasks. 319 00:18:59,827 --> 00:19:03,515 Examples of how you could use AI during high-charge periods 320 00:19:03,895 --> 00:19:04,697 they could handle routine tasks. 321 00:19:04,697 --> 00:19:07,422 Examples of how you could use AI during high-charge periods to 322 00:19:07,422 --> 00:19:08,304 outsource brainpower. 323 00:19:08,304 --> 00:19:11,307 Use AI to support and augment complex thinking. 324 00:19:11,307 --> 00:19:14,576 Have AI handle background research while you experiment 325 00:19:14,737 --> 00:19:15,298 and innovate. 326 00:19:15,298 --> 00:19:20,669 Let AI explore alternatives while you focus on strategic 327 00:19:20,709 --> 00:19:21,249 decisions. 328 00:19:21,249 --> 00:19:27,262 Examples of how you could use AI during medium charge periods 329 00:19:28,210 --> 00:19:31,180 Let AI handle routine communications. 330 00:19:31,180 --> 00:19:35,661 Use AI for standard information processing. 331 00:19:35,661 --> 00:19:42,282 Use AI to automate repetitive tasks, completely enhancing your 332 00:19:42,282 --> 00:19:43,144 willpower story. 333 00:19:44,152 --> 00:19:47,725 Let me walk you through a sample day's schedule and how it 334 00:19:47,785 --> 00:19:51,557 aligns with your brain states, strengths and boosters. 335 00:19:51,557 --> 00:19:56,288 This will show you how to take your basic willpower story and 336 00:19:56,350 --> 00:19:57,251 add these elements. 337 00:19:57,251 --> 00:19:59,678 Remember, this is just an example. 338 00:19:59,678 --> 00:20:02,866 At 8am, focus on strategic work . 339 00:20:02,866 --> 00:20:04,994 This is a nice sculpture task. 340 00:20:04,994 --> 00:20:09,251 Your brain will be in high charge state and your key 341 00:20:09,292 --> 00:20:11,618 strength here is being self-controlled. 342 00:20:11,618 --> 00:20:16,580 To boost your performance, keep your phone turned off and find 343 00:20:16,621 --> 00:20:18,125 a quiet space to work. 344 00:20:18,125 --> 00:20:21,635 At 10am, have your team meeting . 345 00:20:21,635 --> 00:20:26,412 You'll still be in high charge state, which is perfect because 346 00:20:26,451 --> 00:20:29,541 your strength in this situation is leading others. 347 00:20:29,541 --> 00:20:34,401 Make sure you have your meeting plan ready to boost your 348 00:20:34,441 --> 00:20:35,082 effectiveness. 349 00:20:35,892 --> 00:20:38,421 At 1pm, handle routine tasks. 350 00:20:38,421 --> 00:20:42,138 This works well with your medium charge state, where your 351 00:20:42,218 --> 00:20:43,682 strength is being efficient. 352 00:20:43,682 --> 00:20:47,099 No special boosters needed during this period. 353 00:20:47,099 --> 00:20:52,000 Finally, at 3pm, focus on creative work. 354 00:20:52,000 --> 00:20:57,433 Your brain will be back in high charge state and your strength 355 00:20:57,534 --> 00:20:59,037 here is being persistent. 356 00:20:59,037 --> 00:21:03,652 To boost your performance, try turning off your internet 357 00:21:03,672 --> 00:21:08,161 connection if you don't require it to reduce distractions and 358 00:21:08,201 --> 00:21:09,504 help you maintain focus. 359 00:21:09,504 --> 00:21:13,918 Remember, this is just an example to help you understand 360 00:21:14,318 --> 00:21:18,772 how to start pulling all these elements together To make it 361 00:21:18,993 --> 00:21:22,759 easier to create a complete willpower story. 362 00:21:22,759 --> 00:21:32,350 I have created a PDF template story. 363 00:21:32,350 --> 00:21:33,173 I have created a PDF template. 364 00:21:33,173 --> 00:21:34,918 Go to toughermindscouk forward slash, train your brain to 365 00:21:34,938 --> 00:21:35,500 download your copy. 366 00:21:35,519 --> 00:21:35,760 Start simple. 367 00:21:35,760 --> 00:21:39,652 Begin by adding just one or two strengths and boosters to your 368 00:21:39,751 --> 00:21:41,936 most important high charge period. 369 00:21:41,936 --> 00:21:46,994 I started with just my morning planning time, sarah explained. 370 00:21:46,994 --> 00:21:53,372 Once that worked well, I gradually added support to other 371 00:21:53,372 --> 00:21:53,692 parts of my day. 372 00:21:53,692 --> 00:21:56,557 Common challenges using too many boosters. 373 00:21:56,557 --> 00:21:58,941 Start with just the essential ones. 374 00:21:58,941 --> 00:22:00,903 Sarah found this out. 375 00:22:00,903 --> 00:22:07,038 At first. 376 00:22:07,038 --> 00:22:07,984 I tried using every booster. 377 00:22:07,984 --> 00:22:08,548 It was overwhelming. 378 00:22:08,548 --> 00:22:11,154 Starting with just phone management made it much easier. 379 00:22:11,154 --> 00:22:13,099 Forgetting to use your strengths. 380 00:22:13,099 --> 00:22:17,534 Make a note of which strengths help most during high charge 381 00:22:17,594 --> 00:22:17,834 work. 382 00:22:17,834 --> 00:22:20,600 Build on these natural capabilities. 383 00:22:20,600 --> 00:22:25,474 Your next steps Identify your key strengths. 384 00:22:25,474 --> 00:22:30,251 Which ones do you naturally use well, which could help with 385 00:22:30,273 --> 00:22:31,216 your high charge work? 386 00:22:31,216 --> 00:22:33,472 Choose your essential boosters. 387 00:22:33,472 --> 00:22:36,200 What most often interrupts your focus? 388 00:22:36,200 --> 00:22:38,654 Which boosters would help most? 389 00:22:38,654 --> 00:22:41,497 Update tomorrow's willpower story. 390 00:22:41,497 --> 00:22:46,093 Add one to two strengths to your main high charge period. 391 00:22:46,093 --> 00:22:49,041 Include one key willpower booster. 392 00:22:49,041 --> 00:22:53,961 Remember start small with just one or two supports. 393 00:22:53,961 --> 00:22:58,259 The goal isn't to use every strength and willpower booster 394 00:22:58,400 --> 00:23:02,998 at once, but to gradually build a system that helps you maintain 395 00:23:02,998 --> 00:23:06,084 your best thinking states when they matter most. 396 00:23:06,650 --> 00:23:07,596 Chapter 22. 397 00:23:07,596 --> 00:23:10,731 Managing your biggest daily challenge. 398 00:23:10,731 --> 00:23:12,836 Success cycle location. 399 00:23:12,836 --> 00:23:14,239 Step three. 400 00:23:14,239 --> 00:23:17,786 Progress 75% complete. 401 00:23:18,929 --> 00:23:22,195 Sarah had been using her willpower story for two weeks, 402 00:23:22,936 --> 00:23:26,702 matching tasks to brain states and using strengths and 403 00:23:26,743 --> 00:23:27,745 willpower boosters. 404 00:23:27,745 --> 00:23:32,759 While I was making progress, she reflected there was still 405 00:23:33,019 --> 00:23:37,056 one persistent challenge in my daily routine that post-lunch 406 00:23:37,177 --> 00:23:37,759 energy crash. 407 00:23:37,759 --> 00:23:42,879 That's when the day designer showed me how to use the swap to 408 00:23:42,879 --> 00:23:45,163 overcome my biggest daily challenge. 409 00:23:45,163 --> 00:23:50,259 Most people have one part of their day that consistently 410 00:23:50,340 --> 00:23:51,283 causes problems. 411 00:23:51,283 --> 00:23:55,100 For many, like Sarah, it's post-lunch. 412 00:23:55,100 --> 00:24:00,091 For others it might be early mornings, late afternoons or 413 00:24:00,131 --> 00:24:01,397 switching off in the evening. 414 00:24:01,397 --> 00:24:06,236 The swap helps you tackle this challenge systematically. 415 00:24:06,236 --> 00:24:09,101 What made swap so powerful? 416 00:24:09,101 --> 00:24:10,403 Sarah explained. 417 00:24:10,403 --> 00:24:12,346 The swap helps you tackle this challenge systematically. 418 00:24:12,346 --> 00:24:14,911 What made swap so powerful, sarah explained, was how it 419 00:24:14,931 --> 00:24:16,154 helped me turn the most challenging part of my day into 420 00:24:16,174 --> 00:24:17,400 a genuine recharge opportunity. 421 00:24:17,400 --> 00:24:21,779 Instead of fighting my energy dip, I learned to work with it. 422 00:24:23,210 --> 00:24:24,615 Understanding swap. 423 00:24:24,615 --> 00:24:30,382 Let me explain what swap spelt S-W-A-P means. 424 00:24:30,382 --> 00:24:32,657 It's an approach with three parts. 425 00:24:32,657 --> 00:24:37,441 The S-W stands for self-watch Notice what's happening. 426 00:24:37,441 --> 00:24:42,276 The A stands for aim Choose a specific goal. 427 00:24:42,276 --> 00:24:47,418 The P stands for plan Create clear steps to achieve your aim. 428 00:24:47,418 --> 00:24:52,238 Let's see how Sarah used this to transform her challenging 429 00:24:52,659 --> 00:24:54,864 post-lunch dip in energy levels. 430 00:24:56,350 --> 00:24:56,832 Step 1. 431 00:24:56,832 --> 00:25:01,919 Self-watch First, sarah observed exactly what happened 432 00:25:01,979 --> 00:25:02,480 after lunch. 433 00:25:02,480 --> 00:25:05,378 She noticed four key things. 434 00:25:05,378 --> 00:25:07,433 She felt mentally foggy. 435 00:25:07,433 --> 00:25:10,081 She struggled to focus on work. 436 00:25:10,081 --> 00:25:12,113 She often made mistakes. 437 00:25:12,113 --> 00:25:14,518 She ended up scrolling on her phone. 438 00:25:14,518 --> 00:25:19,393 Just paying attention helped me see the pattern Sarah shared. 439 00:25:19,393 --> 00:25:24,100 I was trying to do high charge work when my brain was only 440 00:25:24,160 --> 00:25:27,404 capable of working on medium-charge tasks. 441 00:25:28,892 --> 00:25:29,394 Step 2. 442 00:25:29,394 --> 00:25:37,072 Aim Next, sarah set a clear, specific goal Complete my list 443 00:25:37,192 --> 00:25:41,461 of afternoon ice cube tasks effectively, despite the energy 444 00:25:41,503 --> 00:25:41,682 dip. 445 00:25:41,682 --> 00:25:47,150 Notice how this aim has three important qualities it's 446 00:25:47,190 --> 00:25:50,901 specific, focused on a clear list of afternoon work. 447 00:25:50,901 --> 00:25:53,115 It states a positive action. 448 00:25:53,115 --> 00:25:54,980 Complete a list of tasks. 449 00:25:54,980 --> 00:25:59,862 It's measurable the tasks will either be completed or not. 450 00:26:01,529 --> 00:26:02,031 Step 3. 451 00:26:02,031 --> 00:26:08,360 Plan Finally, sarah created a simple plan to support her aim, 452 00:26:08,921 --> 00:26:12,125 which included strategic AI use. 453 00:26:12,125 --> 00:26:17,099 She chose to eat a light lunch to avoid feeling heavy and 454 00:26:17,159 --> 00:26:18,883 experiencing indigestion. 455 00:26:18,883 --> 00:26:22,799 She took a 15-minute walk to refresh her energy. 456 00:26:22,799 --> 00:26:27,441 She prepared a clear list of afternoon Ice Cube tasks. 457 00:26:27,441 --> 00:26:33,094 She used AI to help her draft replies to urgent emails. 458 00:26:33,094 --> 00:26:38,222 She used self-control to turn off her phone to minimise 459 00:26:38,263 --> 00:26:38,985 distractions. 460 00:26:38,985 --> 00:26:44,137 Having a specific plan was very powerful, sarah explained, 461 00:26:45,118 --> 00:26:47,863 instead of just hoping I'd somehow push through. 462 00:26:47,863 --> 00:26:53,240 I had clear steps to follow Strategic AI management. 463 00:26:53,240 --> 00:26:57,991 I realised AI could help manage the most challenging part of my 464 00:26:57,991 --> 00:26:59,717 day, sarah explained. 465 00:26:59,717 --> 00:27:04,149 Instead of forcing myself to do complex work when my energy 466 00:27:04,209 --> 00:27:08,808 dipped, I could use AI to help me write some draft emails I 467 00:27:08,869 --> 00:27:11,095 needed to reply to whilst I recovered. 468 00:27:13,340 --> 00:27:15,644 Adding a swap to your willpower story. 469 00:27:15,644 --> 00:27:19,774 Look at your willpower story and circle the most challenging 470 00:27:19,834 --> 00:27:23,962 part of your day, when it's most difficult to get into the brain 471 00:27:23,962 --> 00:27:26,557 state you need to be at your best. 472 00:27:26,557 --> 00:27:31,153 This might be a time of day when you struggle most with 473 00:27:31,214 --> 00:27:39,766 focus or often waste or feel least productive or worry and 474 00:27:39,806 --> 00:27:44,156 beat yourself up a lot, or you might have trouble transitioning 475 00:27:44,156 --> 00:27:46,200 from work to rest in the evening. 476 00:27:46,200 --> 00:27:50,426 You might have trouble transitioning from work to rest 477 00:27:50,446 --> 00:27:51,027 in the evening. 478 00:27:51,027 --> 00:27:52,409 Now let's create your own swap. 479 00:27:52,409 --> 00:27:53,971 You can use Sarah's example for inspiration. 480 00:27:53,971 --> 00:27:58,918 First, self-watch what exactly happens during this challenging 481 00:27:58,978 --> 00:27:59,278 time. 482 00:27:59,278 --> 00:28:01,841 Second, set your aim. 483 00:28:01,841 --> 00:28:05,005 What specific outcome do you want instead? 484 00:28:05,005 --> 00:28:10,823 Third, create your plan. 485 00:28:10,823 --> 00:28:13,373 What two to three-part plan will you create to help you 486 00:28:13,393 --> 00:28:15,358 achieve the specific outcome you want? 487 00:28:16,421 --> 00:28:17,102 Start simple. 488 00:28:17,102 --> 00:28:19,978 Begin with just one small change. 489 00:28:19,978 --> 00:28:24,760 I started with just the lunchtime walk, sarah explained. 490 00:28:24,760 --> 00:28:28,259 Once that became natural, I added the other elements. 491 00:28:28,259 --> 00:28:30,835 Small steps made it sustainable . 492 00:28:30,835 --> 00:28:34,143 Common challenges to watch for. 493 00:28:35,529 --> 00:28:38,717 Challenge one Trying to fight your pattern. 494 00:28:38,717 --> 00:28:42,244 Don't try to schedule ice sculptures during the most 495 00:28:42,310 --> 00:28:43,633 challenging part of your day. 496 00:28:43,633 --> 00:28:47,279 Work with your brain's natural rhythms instead. 497 00:28:47,279 --> 00:28:51,514 Challenge two making the plan too complex. 498 00:28:51,514 --> 00:28:54,620 Keep your swap steps simple and specific. 499 00:28:54,620 --> 00:28:56,644 Sarah found this crucial. 500 00:28:56,644 --> 00:29:01,014 The simpler my plan, the more likely I was to follow it. 501 00:29:02,696 --> 00:29:03,596 Your next steps? 502 00:29:03,596 --> 00:29:08,804 Let's break this down into three simple actions to take. 503 00:29:08,804 --> 00:29:13,093 Action one Identify your daily challenge. 504 00:29:13,093 --> 00:29:15,478 Circle it on your willpower story. 505 00:29:15,478 --> 00:29:18,064 Notice exactly what happens. 506 00:29:18,064 --> 00:29:21,024 Be specific about the time frame. 507 00:29:21,024 --> 00:29:24,791 Action two Create your simple swap Self-watch the pattern. 508 00:29:24,791 --> 00:29:26,317 Create your simple swap, self-watch the pattern. 509 00:29:26,317 --> 00:29:28,378 Set one clear aim. 510 00:29:28,378 --> 00:29:30,859 Make a two to three step plan. 511 00:29:30,859 --> 00:29:33,950 Action three Try it tomorrow. 512 00:29:33,950 --> 00:29:36,519 Focus on just one small change. 513 00:29:36,519 --> 00:29:37,916 Notice what works. 514 00:29:37,916 --> 00:29:39,690 Adjust as needed. 515 00:29:40,613 --> 00:29:44,789 The complete willpower story has three elements working together 516 00:29:44,789 --> 00:29:44,789 . 517 00:29:44,789 --> 00:29:50,783 First, your basic timeline matching tasks to brain states. 518 00:29:50,783 --> 00:29:56,142 Second, your strengths and willpower boosters for support. 519 00:29:56,142 --> 00:29:59,671 Third, your swap for your biggest challenge. 520 00:29:59,671 --> 00:30:04,239 As Sarah discovered, this combination takes how you think 521 00:30:04,318 --> 00:30:06,643 about managing your day to new levels. 522 00:30:07,850 --> 00:30:11,543 Once I had all three parts working together matching tasks 523 00:30:11,683 --> 00:30:15,534 to energy, using the right support tools and managing the 524 00:30:15,574 --> 00:30:19,501 most challenging parts of my day , everything became easier. 525 00:30:19,501 --> 00:30:23,613 I wasn't fighting my brain anymore, I was working with it. 526 00:30:23,613 --> 00:30:29,120 But even with these tools mastered, sarah faced one final 527 00:30:29,181 --> 00:30:34,120 challenge Making this new approach automatic rather than 528 00:30:34,160 --> 00:30:34,541 effortful. 529 00:30:34,541 --> 00:30:39,341 That's where step four of the success cycle pulls everything 530 00:30:39,381 --> 00:30:39,741 together. 531 00:30:39,741 --> 00:30:41,592 Congratulations. 532 00:30:41,592 --> 00:30:46,903 You've now completed step three of the success cycle. 533 00:30:46,903 --> 00:30:51,632 Before we move on, and if you think it's helpful, take a 534 00:30:51,692 --> 00:30:55,775 moment to think about people you admire for their ability to 535 00:30:55,855 --> 00:30:59,932 structure their day and manage their energy, whether it's a 536 00:30:59,993 --> 00:31:04,263 colleague, a mentor or even a high-performing athlete. 537 00:31:04,263 --> 00:31:07,576 What makes their approach so effective? 538 00:31:07,576 --> 00:31:11,673 This might help you to improve your relationship with your own 539 00:31:11,974 --> 00:31:16,452 day designer, and you might even name it after one of those 540 00:31:16,534 --> 00:31:17,597 people you admire. 541 00:31:17,597 --> 00:31:23,214 Next, we'll move on to step four, where you'll discover how 542 00:31:23,275 --> 00:31:27,580 to use behavioral science to make completing your daily 543 00:31:28,000 --> 00:31:30,009 willpower story automatic.