More on this book
Community
Kindle Notes & Highlights
When you combine purpose, energy, and small simple steps (S3), you get sustainable motivation.
And the ultimate form of motivation is the...
This highlight has been truncated due to consecutive passage length restrictions.
PURPOSE How do certain defining phrases determine who you are? How do your values define you? What does your sense of purpose say about who you are?
“People don’t buy what you do, they buy why you do it, so it follows that if you don’t know why you do what you do, how will anyone else?”
One of the popular ways is setting SMART goals.
To get your goals out of your head and into your hands, make sure they fit with your emotions—with your HEART:
H is for Healthy:
E is for Enduring:
A is for Alluring:
R is for Relevant:
T is for Truth:
Your life purpose consists of the central motivating aims of your life—the reasons you get up in the morning. Purpose can guide life decisions, influence behavior, shape goals, offer a sense of direction, and create meaning.
Finding your passion is no different—it takes experimentation to see what clicks for you, and it takes effort.
KWIK START What are your current passions? List three.
KWIK START Do you know your life’s purpose? Even if you don’t yet, write down a little bit about what it could be.
the two most powerful words in the English language are the shortest: “I am.” Whatever you put after those two words determines your destiny.
When you consciously decide to identify with the habit or goal you want to create or achieve, or consciously un-identify with a habit you no longer want, you will experience enormous power.
KWIK START Take 60 seconds and, stream of consciousness, write down some “I am” statements.
JOMO—the joy of missing out.
Write down a list of your most common “I am” statements. How do you feel about the ways in which these statements define you? Create a list of the things you value the most. Now prioritize that list and think about how this aligns with your definition of yourself. Get into the habit of asking the question “why” before you do anything.
ENERGY How do you make sure your brain is as healthy and energized as it can be? What should I make sure to have in my diet if I want my brain to be at its strongest? How do I consistently get a good night’s sleep?
KWIK START What are your favorite brain foods? How can you incorporate one more into your daily diet?
THE TOP 10 BRAIN FOODS Avocados: They provide monounsaturated fat, which helps to maintain healthy blood flow. Blueberries: They protect your brain from oxidative stress and reduce the effects of brain aging. There have also been studies that show they can help with memory.
Broccoli: A great source of vitamin K, which is known to improve cognitive function and memory. Dark chocolate: This helps your focus and your concentration and stimulates endorphins. Chocolate also has flavonoids, which have been shown to improve cognitive function. The darker here the better, as the darkest chocolate has the least sugar, and we’ve already talked about how sugar is something to eat sparingly. Eggs: They provide memory-improving and brain-boosting choline. Green leafy vegetables: These are good sources of vitamin E, which reduces the effects of brain aging, and folate, which
...more
reaction and thinking speed. Studies show that well-hydrated people score bet...
This highlight has been truncated due to consecutive passage length restrictions.
KWIK START Set your phone alarm to remind yourself to move for a few minutes every hour.
KWIK START Create an ongoing “To Learn” list. What are some things on that list? Write two down.
KWIK START What is your favorite thing to do to cope with stress? When was the last time you did it?
“When the brain is awake and is at its most busy, it puts off clearing away the waste from the spaces between its cells until later, and then, when it goes to sleep and doesn’t have to be as busy, it shifts into a kind of cleaning mode to clear away the waste from the spaces between its cells, the waste that’s accumulated throughout the day.”
“training your mind to be aware in the present moment.”
Meditation is about
Another tool she advocates is focused attention, a super-simple process of placing all your attention on your breathing. When your mind wanders from your breathing (as it invariably will), just notice this and bring it back.
KWIK START What is your top sleep tip? Write it down.
Put a shopping list together for all the brain foods you don’t currently have in your home. I realize that not all of these foods are going to be compatible with your palate, but really try to include as many as you can. Then take this list with you to the store.
Spend some time identifying your ANTs. What limitations are you placing on yourself? Give yourself a few minutes with this. What are you telling yourself you can’t do? Write this down.
Think about how you’d like to expand your learning. What have you always wanted to master that you haven’t found the time to master? Is it a different language? Computer coding? A new sales or marketing techniq...
This highlight has been truncated due to consecutive passage length restrictions.
Use one of the tools we talked about here to improve the amount and quality of your sleep. Keep track...
This highlight has been truncated due to consecutive passage length restrictions.
I made two videos for you on how to easily memorize the top 10 brain foods and my 10 brain energizing recommendations. Go to www.L...
This highlight has been truncated due to consecutive passage length restrictions.
SMALL SIMPLE STEPS What is the smallest simple step I can take now? How do we start good habits or end bad ones? What daily routine will help me become limitless?
Zeigarnik effect—that uncompleted tasks created a level of tension that keeps that task at the front of our minds until it is completed.
“My Lord, genius is made, not born. This magician’s skill is the result of discipline and practice. These talents have been learned and honed over time with determination and discipline.”
KWIK START Think about an important task you’ve been putting off. What is it? How can you break it down into simpler steps that you can do each day?
habit loop as having four components: a cue, a craving, a response, and a reward.
“For a target behavior to happen,” he notes, “a person must have sufficient motivation, sufficient ability, and an effective prompt.
Fogg identifies three key motivators:
Pleasure/pain:
Hope/fear:
Social acceptance/rejection:
KWIK START Can you identify the habits you want to break? What is that one habit that’s holding you back from doing other important things in your day? Write it down, then identify the prompts that trigger you to perform that habit.
KWIK START Create your new morning routine. Remember, it doesn’t have to be a lot. Even a simple three-step routine can help jump-start your morning. What are the three things you will always do when you first wake up to set up your day to win? Write them down.
Bolster your understanding of the habit loop by thinking about the four components of some of your most common habits, like making your breakfast or taking the dog for a walk. What’s the cue, the craving, the response, and the reward for each of these? Spend a few minutes thinking about a habit that you’d love to replace with a more constructive one. Using the Fogg Behavioral Model, what new behavior can you adopt that fits neatly into the model? Walk yourself through the process of starting a valuable new habit using WIN.
