- There are a bunch of useless filler words in sentences that are absolutely useless when it comes to terms of comprehension, so it’s easy to just bypass many of these words and get into the nitty gritty
- You’d be surprised at how fast you can go, and your brain can still comprehend what it’s reading.
Anxiety can be one of the most debilitating conditions for human suffering, because its effects linger and reoccur. Just ask anyone who has had a panic attack. The scary thing about panic attacks, is that you then worry about the next time you might have a panic attack. It’s a vicious cycle. In this post, I outline six ways you can help fight anxiety and take back control of your life, and cut through the vicious cycle.
The Reframe Technique
Anytime you poll an audience what’s the one thing they fear most, they often say public speaking. Ironically, the same sensation and feelings one feels prior to getting up on stage (which we tend to label as being nervous or anxious) is the same type of emotional sensations as that of someone excited. So, what if you instead changed from feeling nervous and anxious to excited. Try this the next time you feel anxious. Instead of saying, “Why is this happening to me?” Repeat to yourself, “I’m excited, I’m excited, I’m excited.” This type of technique engages your prefrontal cortex and takes your mind away from focusing on being anxious. With enough practice, many people have found good results and better control of their anxiety prior to difficult situations.
The Tim Ferriss Question
Tim Ferriss, known as one of the first biohackers, and as someone who loves to experiment. Tim Ferriss also has the wildly popular podcast, The Tim Ferriss Show, where he has had the luxury to interview some of the most well known high performers in the world. Needless to say, Tim is quite knowledgeable. When Tim finds himself anxious, he asks himself this question, “What would it look like if it were easier?” If this really wasn’t a problem at all, how would that be? This is similar to the Reframe Technique, in that you’re changing the way you relate to the problem. If you can change the way you interpret the anxiety, the anxiety might not be a problem after all.
I got this technique from Andy Puddicome, who is the head mindfulness instructor at the very popular app Headspace. Puddicome suggest using a mindfulness technique as noting to help eradicate anxiety. Typically, when you are struck with anxiety or some type of panic attack, you feel this overwhelm of emotions that set you spinning out of control. Even as your mind tries to contemplate and track what’s going on, it can’t, because it just continues to spin out of control. Instead, simply note your feelings. Say aloud, “Oh anxious…I’m feeling anxious…Yes I’m feeling anxious.” And by actually labeling or noting our feelings, we start to create some space in the mind. Initially, there was no space. You were simply spinning out of control. Your thoughts were conjoined with your body, and you became one. Together, you spin out of control. But if we can note or label our feelings, we can start to separate our thoughts from our mind, and just realize them for what they are, thoughts. Thoughts are just things, they come and they go. Once you realize your thoughts are just things, they become powerless, and the anxiety will diminish.
The COMT Gene
Scientists have done studies which have shown that some people are just more susceptible to breaking down from stress than others. Scientist found that those with polymorphisms regarding the COMT gene tend to be less able to manage with high levels of stress. If you find yourself in that category, consider supplementing with the following supplements:
1.DIM: Also found in cruciferous vegetables.
2.Natural Stacks Brain Food (Serotonin): Promotes calmness and sense of well being. Relieves stress and frustration.
3.B Vitamins (B12 & Folate): B12 helps support energy and the nervous system. Methyl Folate is necessary for DNA formation and amino acids metabolism as well as a healthy nervous system.
The above listed supplements will help support your system even if you are someone with the “worrier” gene.
•Note: I am not a doctor and cannot give medical advice. Always consult with your doctor before taking any supplements.
As for brands, I like Pure Encapsulations, Life Extension is not bad, and Bulletproof.
I stumbled across this supplement after being stung by a bee. I reached out to several of the biohackers and naturopaths, and several of them suggested this supplement. Rescue Remedy is simply a dropper filled with flower essences, which is supposed to help calm your nervous system. I didn’t know much about it, but then read the hundreds of Amazon review, which swear by the efficacy of this product. I have only tried it a few times, and cannot say 100% it works, but it seems to have a long standing reputation.
Several studies have shown that free writing journaling to be extremely efficacious when dealing with stress management. I think one of the biggest reasons for this, is that most of us our numb to our emotions and not really in touch with ourselves until something tragic happens. Our entire life, we were taught how to think in school, but never were we taught how to feel. Journaling helps people put words to emotions with anxiety and loss. It’s similar to noting, but I think people will have a deeper practice with journaling, as you are spending the time to write down your thoughts and how you were feeling at the time. What was going on in your mind when you were suffering that panic attack? Again, the more we can work through those emotions and identify them, the more space we can create so that we can better cope with anxiety in the future.
Any journal will do, but I’m a huge fan of the 5 Minute Journal.
- Focus more on the posterior chain: Meaning stop working chest and bi’s for everything. The muscles in the back and shoulder need to be strong to support the anterior side of your body. I commonly see injuries similar to mine, and one of the factors leading to the injury is the chest muscles are so tight, that they are pulling one’s body forward. So just imagine if there’s so much tension on the front side of one’s pec muscles, that they are pulling the shoulder, causing pain the upper and lower back, as well as shoulder impingement issues.
- Every time I warmed up for any exercise, I performed the following banded exercises.
- Band Pull-Aparts 10-20, then 10 really fast
- Supinated Band Pull Aparts, 10-20 reps, then 10 really fast
- Shoulder rolls: this is more of an awareness exercise, where you lift the shoulder to your ears, then straight back, and down. That’s the perfect position in terms of posture that you should be standing in. In this position, is how you should begin all your shoulder exercises. Now you know when your’e organized.
- W, Y, T – see video online for how to do exercises.
The bands that I use.
There’s also a set of loop resistance bands that I like as well. I use these more to wrap around my legs or activate my glutes; however, I have several friends who also use the loop bands for shoulder warmup and mobility. See which ones work for you.
1 Minute Hacks is all about giving you crunchy tactics or tips in under a minute so that you have the rest of the day to get on with, but feel like you walked away with something you can actually use.
- There is only so much limited brain capability at one time.
- The more time you spend switching back and forth between tasks, the less likely you’ll actually complete the original task.
- Your brain has to contacted re-orient itself to the new task when you make the switch. This adds up and what researches estimate to be an average of 28% ineffectiveness.
- Distortion of time: multitasksers feel like tasks take a long time, when in reality they don’t.
- Multitaskers make more mistakes.
- Multitaskers are more stressed
Other than Tony Robbins, Brendon Burchard is one of the world’s leading high performance coaches, and one of the most requested motivational speaker of his generation. Every year, he holds a weeklong camp in which he discusses what it means to be a high performer. Burchard believes high performers should be masters in four categories: psychology, physiology, productivity, and people/persuasion. Although I can’t attend this year’s camp, I began to think more about what it meant to be a high performer, and why Burchard had selected those four specific categories. In this week’s post, I’m going to explore what I believe it means to be high performer, and how you can master those categories, even if you can’t attend a weeklong seminar.
In my opinion, this is probably the crux of personal development, one’s psychology. Psychology can mean a lot of things, but for me, what it boils down to, is how do you manage your thoughts? Thoughts control of everything. When a typical coach encounters someone that’s overweight, the first thing they want to do is give them this fascinating workout plan and intricate food/diet regime. In reality, none of that really matters. I’m sure these fat people have had the information for years and have known for a very long time that they should not eat that extra slice of chocolate cake, but they do so anyway. Their thoughts, their inner chatter, their self talk, and how they relate to problems is what makes the difference. I can give anyone any type of diet plan and exercise routine, but if they don’t follow it, what’s the point? So how do we hack our thoughts? How do we battle these emotions? How do we control these urges? How do we get up when we just want to hit the snooze button? I think there’s four things you can do right now to make psychological shifts that will have a great impact on your current life right now.
Show Up: Whatever event it is, whatever challenge is in front of you, whatever it is that scares you and makes you a little unsure, show up anyway. Put two feet forward and just show up. Many times in life, I’ve found that just showing up is 80% of the work. Often, the alarm goes off ,and we don’t want to get up. Or, we get off work and we don’t want to go to the gym. But once we are up, or we’ve gotten into the gym, the rest takes care of itself. It’s simply a matter of showing up.
Create Space: When it comes to our emotions, we need to create space between the stimulus and our response. When we are triggered, we never think this space exists, because most of us, are stuck in this reactive mindset. Something happens to us, and we are automatically triggered to respond a certain way, and unfortunately we get the same results. People die in fires, because they try to go out the same way they came in. We need to think outside of the box. When there is space between our emotions and reactions, we create possibility.
Stick to Your Core: Define your core values. Who are you? What do you stand for? What’s important to you? Live that. Embody that. Be that. When the storm comes crashing down, and your boat is about to sink, your core values will become significant then. How will you act in moments of extreme pressure? Will you crumble, or rise to the top?
Forward Lean: Keep challenging yourself and looking for new ways to grow. Never be satisfied with your current level of success. Always look for ways to improve and move forward.
Physiology is simply a fancy word for saying your overall level of health and I would even say fitness. Now, in order to be a high performer, I don’t think you need to be some kind of bodybuilder, but I think maintaining a certain level of fitness is crucial. Why? Well, working out or having some type of movement practice induces beneficial responses in the brain, which “is accompanied by an increase in BDNF, a trophic factor associated with cognitive improvement and the alleviation of depression and anxiety.” Bottom line, your brain works better when you workout.
Secondly, working out causes a surge of hormones to be produced, giving us that feeling euphoria or what some have referred to as “runners high.” Anytime I am feeling sluggish or moody, I know the quickest way to alter my state is thru exercise. I quickly run downstairs and do a set of high intensity intervals which usually consist of four minutes of burpees. In just four minutes I can completely alter my body and my overall sense of well being.
Another reason I think high performers are drawn to exercise is they recognize that exercise is not easy. In order to lift heavy weights or complete high intensity intervals, there’s a certain level of grit that’s involved. When you finish your workout and come out the other side there’s a new level of confidence and positive momentum that is generated. Bottom line, if you’re not exercising now, start slow and find simple routines like the four minute exercise I described above. In order to get to the most bang for your buck in the shortest amount of time, studies have shown high intensity intervals to be the most efficacious in terms of longevity, energy production, and increased endurance. There are some great apps out there like the 7 Minute Workout that are free for those just getting started.
This is an area of personal development that clients are consistently telling me they are trying to get better at and often say things like “well I don’t know I guess I’m just lazy.” You’re not lazy, you just haven’t found something big enough to drive you and move you every single day. Something that keeps you up at night because you so badly want to accomplish it. I think a lack of productivity typically stems from a lack of a clear vision. What’s the one goal on the top of your list of things to do every day that if you only accomplished that one goal, the day would be a success? Often, most of us know what that one goal is, but we put that goal or task off in order to “busy work.” The next thing you know, all that busy works adds up, and at the end of the day, you look yourself in the mirror and say, “What the hell did I really accomplish today? I felt busy, and I’m tired, but what actually got done?” Be clear about what you want to accomplish, and make sure that task gets handled first thing in the morning. The longer you put it off, the less chance that task will be completed, as it’ll get swallowed up by the wave of busy work.
People & Persuasion Mastery
This is a category that I think is a little less obvious than the first three pillars of high performance. I think there’s a general belief and understanding that high performers are positive people who break through indomitable obstacles, generate massive output and energy, and are extremely disciplined and productive, but if they can’t communicate their message or get people to see their message, then really all that performance falls flat. Because at the end of the day, if you’re a high performer, you should be doing more than just being the best that you can be. Who are you serving? Who are you making better? How do you contribute to the world to make it just that better every day? So, how do we communicate our message to the world so that it’s resonating with people and influencing others in a beneficial way? To influence people, you need to challenge them and tell them what to do. It might almost sound egotistical, and you’re probably asking yourself, “like what, you want me to tell people what to do? I can’t do that, I’m not bossy, that’s just not me.” No one is asking you to be bossy, but when you challenge people to do more than they are expected, they push past their boundaries, and become a stronger, better version of themselves. Very often, people need to be told what to do. We live in a world where obtaining information is easy and instantaneous, but what people do with that information is entirely different story. Most people have the necessary information but are doing nothing. Put them in motion. Get them to act.
1 Minute Hacks is all about giving you crunchy tactics or tips in under a minute so that you have the rest of the day to get on with, but feel like you walked away with something you can actually use.
I got this hack from Dean Graziosi and his book Millionaire Success Habits. In this lesson, we talk about how to find your “why.” I’m sure you’ve heard this before, “what’s your why? Why is it important, bla, bla, bla…” We all already know that, but this exercise is kind of cool and puts a spin on it. It’s call the 7 Levels Deep Exercise, and it really helps you narrow down why you want to do something, and cuts through all the bullshit! Hope you enjoy.
Do you know people who live underneath a black cloud? These are the type of people constantly complaining, or worried that something has or will go wrong. This incessant worrying regardless of the subject, creates this negative energy that follows them like a black cloud. You listen to these people for a little bit, but after awhile, you start to tune out them out. Until, finally, you can’t take it any longer, and you look at them and say, “this is just an ordinary day, and you act like the world is unraveling.” The antidote to this negativity is gratitude.
The Price of Negativity
The problem with those consumed by negativity, stress, and worry is that they are trapped by the black cloud. Sunlight cannot enter their world. In essence, they are always in state of reaction, or crisis. There is no peace of mind. There is no serenity or lightness in their life. The minute something goes array in their life, they immediately enter this negative feedback loop. They are so focused on survival, that enjoying life is quite frankly impossible.
We all know that we are what we choose to focus on. Regardless of what happens on the outside, we can control the calm on the inside. Most of us are not Zen monks, displaying mental and emotional balance, but we can harness some of that energy just by counting our blessings. A 2003 study by Emmons and McCullough found that keeping a daily gratitude journal leads to not just an increase sense of well-being but also better sleep, willingness to accept change and also help and lower symptoms of physical pain. In 2008, subjects experiencing gratitude were studied under fMRI (functional Magnetic Resonance Imaging) and it was found that they were influencing their hypothalamus in real time. The hypothalamus is a tiny part of the brain that directly influences sleep, eating, and stress, along with an array of other functions. Gratitude also stimulates the neurotransmitter dopamine, which is responsible for creating new learning pathways.
It’s Not About You
One of the first steps to connecting with gratitude and hacking negativity, is recognizing this fundamental point, and that is: you are not the center of the universe. You must connect with something beyond yourself. I’m not suggesting you believe in a God, but you must realize the power of something beyond you. Think of the Earth spinning, the oxygen you breath, your heart pumping, your legs moving. You didn’t create any of this. You were given this gift. Be grateful.
Recently, I was in a car accident. The car that struck me was only inches from slamming into my door. My vehicle spun around a few times until coming to a stop. I collected myself, and realized I was still alive. I checked my body and my head or blood or some type of wound, but i appeared fine. I thought, “As a police officer, my job is already dangerous, but I never would have thought dying like this, from a stupid car accident.” It makes you wonder. It makes you reflect. What kind of life would my son have without his father? Would my wife be able to support herself without me? All these emotions flooded my system, but I was overwhelmed with this sense of gratitude. How lucky am I to be breathing and be intact? I get to share another day of life with my son and wife. Nothing could be better.
Splitting the Black Cloud
If you or someone you know is walking around with that black cloud hovering over them, it’s time to split that cloud with rays of light. The easiest way to start bring more light, levity, joy, happiness and abundance back into your life is through gratitude. Begin by spending time in the morning just being grateful for things you’d normally take for granted. Try to come up with three things your grateful for. Say them to yourself silently, or write them down. If you’re going to say them silently, say them slowly enough to feel the value of each one. “I’m grateful for my health. I’m grateful for my morning coffee,” etc. As you generate this gratefulness, focus on the heart. Imagine the gratefulness penetrating the heart, flowing in and out of the heart. Now imagine the heart generating gratefulness outward, throughout your entire body, and outward into the world. You should feel your chest soften and open. You should feel yourself in this state of presence, filled with infinite giving.
Peace of Mind
Gratitude practice is a powerful technique, but it must be practiced daily. Very often, we imagine we will be grateful or at peace once we’ve accomplished something or attained a certain item. The truth is, these are all external forces and we have no control over them. Whatever you gain, you can lose. You could lose all the money you put into your savings account tomorrow. Your wife could leave you. How are you going to be in that moment? This is why peace of mind must be generated from within. Further, you can see how unforeseen events can totally destroy our peace of mind, which is why it requires constant work and connection to something beyond ourselves. When we are connected to our blessings and all that is good in our life on a regular basis, it provides us perspective. When you have perspective, you can recover quickly from a disappointment because you see that your life is blessed.
The idea of becoming a millionaire to most seems only like some distant dream that only the few who are lucky will every achieve. Us broke people, those that are working forty plus hours a week just to make end’s meat look at the super wealthy almost as some mythological figure. However, in my experience, from studying some of the many wealthy individuals on this planet, becoming rich should not be something so distant after all. Matter of fact, I believe with just a few mental shifts, and a new set of core beliefs, anyone can become rich and attain ultimate wealth.
The number one reason you are dead broke and trying to claw from the bottom is because you are selfish. You might be reading this and thinking, “Wait, what? I thought I was broke because I had a horrible job. I thought I was broke because I put too much on my credit card.” Nope. Those reasons are all good, but the number one reason is that you are selfish. You don’t want to be rich. Matter of fact, you like being broke. It gives you more pleasure to complain to your friends and tell them sob stories about how you had it so hard, and how you’re just having horrible luck, instead of actually going out and making a turn-around. Instead of actually thinking of new ways to make massive amounts of money, you’re thinking about your poor self. You’re so selfish, that you actually say things like this to your friends, “Yeah, I’m actually glad I’m not rich, because then I would act stuck-up and rude to people.” But who said rich people have to talk a certain way, look a certain way, or even dress a certain way? Why can’t you be rich and still be true to yourself? You see, the more money you have, the more money you can give. The more money you have, the greater the possibility you will have to impact other’s lives. The more you can invest in your community to make a difference. Instead, you’re selfishly holding all the money to yourself, barely making ends meat, barely paying the bills. You selfishly sabotage yourself into believing that too much money is a bad thing, when in reality, more money could bring more positive change. With more money, you could donate and save a child’s life. With more money, you could build a brand new school in your community. With more money, you could build a hospital to treat the sick in your community. Money is not the problem. Your relationship to money is.
Middle Class Myth
We’ve all been sold this myth: go to college, get a good job, invest in your 401(k), buy a house, and retire when you’re 65 years old. This is a fine option in life, if you want to be just average. Here’s the problem, the middle class is very limiting. When you follow the above listed plan, you are limiting yourself to a greater possibility, beyond this so called middle class. Instead of striving for more, you’re striving for just enough. You’re striving just so you can achieve the above listed goals, and that’s it. But that kind of mindset doesn’t change the world. Do you think Mark Zuckerburg thought about the middle class, i.e. go to school, get a good job, get married, and retire when you’re 65 years old? I doubt it. He’s an innovator. He’s taking risks. He’s thinking beyond just himself, “How can Facebook change the world?” Now look at Zuckerburg, Facebook started off to most as some stupid social app, but has grown to a full fledged business. Zuckerburg is worth millions, has multiple homes, and is a huge philanthropist, all because he pushed past his normal boundaries.
Stop pinching pennies and keep thinking you’re going to get rich by saving into your 401(k) and not buying lattes at work. Ramit Sethi, New York Times bestselling author of I Will Teach You To Be Rich, explains this concept in detail. He argues that many of us are focusing on the wrong things. Instead of focusing on saving pennies, we should be focused on big wins, such as launching a business, or freelancing on the side to make an extra $1000 a month. People that are rich are not worried about the four dollar latte they spend every day. Instead, they meet with people over coffee who are going to make them ten fold that amount of money, so they can continue to buy lattes for the rest of their life. Ramit has a lot of free content that you can check out at www.iwillteachyoutoberich.com
Technology, outsourcing, productivity efficiencies, have all replaced you. Most jobs that existed twenty years ago aren’t needed now. Just recently in the news, we’ve seen automatic self-driven cars. What does this mean for future industries, such as taxi drivers, bus drivers, Ubers? Pretty soon, none of these people will have jobs. I got this idea of “Choose Yourself” from writer, James Altucher, who actually wrote an entire book entitled Choose Yourself. He, similar to Ramit Sethi, believes you need to stop relying on the government and your job for stability. History has shown what can happen from broken government promises and extreme financial crises (such as the US housing market crash, the automotive bailouts, and the 50% loss many saw from their 401(k)’s). You need to take control of what happens to your personal assets. Nobody else is looking out for you. You have to look out for you.
Going from dead broke to super rich is not something that is going to happen overnight. For many of us, it means us stepping out of our comfort zone, and taking on an entirely new perspective. To get out of this dead broke mindset and enter a rich life; you need to learn to push past your limits, destroy some of the money myths from the past, and reprogram the mental frameworks surrounding money that limited you in the past.
Grant Cardone – The Millionaire Booklet
James Altucher – Choose Yourself
Ramit Sethi – I Will Teach You To Be Rich
1 Minute Hacks is all about giving you crunchy tactics or tips in under a minute so that you have the rest of the day to get on with, but feel like you walked away with something you can actually use. Of course I go over 1 minute again this week, but I had some really good things to say LOL!
If you’re having constipation issues, there’s probably something wrong going on with your gut, so try increasing your fermented foods, probiotics, and fiber (aka more vegetables and fruit). But this is an emergency, and you need relief, so I’ve got three big ideas.
- Squatty Potty: The squatty potty is a tool that places your body in a squat position, so that your colon is perfectly in line with your anus, so when you poo, your body is perfectly aligned. Typically, when we sit, the colon is compromised, and it actually crimps or binds. Think of a hose having a knot in it, and water barely coming out. When the knot is removed, the water flows. Same thing here, the squat position was how our primal man or ancestral woman used to poo. Some people say there’s no merit to this science. I can tell you from personal experience, that I will never go back to “poo-ing” sitting down. In my personal experience, the squatty potty is a game changer and makes like so much easier.
- Magnesium Citrate: 80% of us are magnesium deficient. Magnesium citrate is great for the gut and a natural laxative. It actually pulls water into the intestines to make your stool softer. I personally use Natural Calm Magnesium. I’ve found this to work very well, and also helps with my heartburn every blue moon when I get it. A much better remedy than taking some of that over the counter crap like PeptoBismo.
- MCT oils: A high intake of medium chain triglyercides (MCT’s) can produce a disaster pants effect. I personally use the Bulletproof Brain Octane Oil, but this oil is actually better at preventing disaster pants, because it’s a higher grade of MCT. However, it’s great at killing candida and yeast because it’s antibacterial. Nonetheless, any cheaper brand of MCT’s will help you alleviate and clean out the gut. Or you can megadose on coconut oil.
That’s it for this week, let me know if any of these remedies worked for you! Share with your friends!