i. 7-8 hours of sleep is required based on research data for optimal performance
ii. Dark room for sleeping, Should not be able to see your hand from a foot away.
iii. 70 degrees of room temeprature
iv. Taper down, have a pre sleep routine i.e breathing training, shower etc.
v. Stay away from blue light coming out of TV, Mobile devices
Creating Personal Philosophy
i. You already have personal philosophy, it is based on the way you make personal decisions and how to turn those decisions into actions
ii. Clarity to Conviction.
ii. Say it in 25 words or less.
iii. Select one word from the above.
What is Mindfulness ?
To be aware of your:
Single point focus, the moment mind wanders to bring it back.
i. Single point focus, to focus on single thing at a time
ii. Contemplative mindfulness is paying attention to thoughts without judgement
i. Increase in concentration
ii. Improves mood, sleep and fatigue
With breathing training, start with 1 min, and gradually target for 6-20 mins. Inhale and exhale while trying to focus on the breath.
Eat Colorful, with 5 different colors on your plate
character and vision impact your life and career
Have a vision towards
i. Your work life
ii. Personal life
Why Stay Calm ?
Calm is a state of mind that is essential for performance under pressure.
I learned how to not only become calm, but to stay calm using my breath
now when I’m facing stressful situations, instead of jumping into the “flight or fight” response, I make myself pause and breathe before responding or taking action. That’s been a huge shift for me. It’s calming
Benifits of Controlled Breathing:
Make Your List
Now go through the four-step process and create your own Epic Thought List in your OneNote. You’ll use it for the next activity.
What are your negative thoughts?
Are they real?
What are your positive thoughts?
What are the anchors of past successes?
2.5 hours of moderate activity
2 hours of strenght training
Calm, Confidence, Focus, and Trust
i. Is a key to overcoming challanges
ii. Focusing only on whats in your control helps you reach your potential
To persevere and accomplish your long-term goals is necessary
- Aware of your thoughts
- Aware of inner experience
- Passion and perseverance for long term goals
Grit: The ability to persevere and accomplish your hard goals even when you face those impossible moments.