No.1 Neuroscientist Reveals How To Unlock Superhuman Focus & Perfect Memory! - Dr. Sahar Yousef

Every single time you switch your Every single time you switch your attention, you pay for it. attention, you pay for it. attention, you pay for it. >> Say multitasking is a myth. >> Say multitasking is a myth. >> Say multitasking is a myth. >> Yeah. So, what we are going to do is get >> Yeah. So, what we are going to do is get >> Yeah. So, what we are going to do is get a sense of the amount of time and energy a sense of the amount of time and energy a sense of the amount of time and energy that you essentially waste every single that you essentially waste every single that you essentially waste every single time you switch your attention. time you switch your attention. time you switch your attention. >> Okay. Let's do this. >> Okay. Let's do this. >> Okay. Let's do this. >> All right. Are you ready? >> All right. Are you ready? >> All right. Are you ready? >> Yeah. >> Yeah. >> Yeah. >> Get ready. Go. >> Get ready. Go. >> Get ready. Go. >> Oh my gosh. This is a show. [music] >> Oh my gosh. This is a show. [music] >> Oh my gosh. This is a show. [music] >> Done. >> Done. >> Done. >> Done. >> Done. >> Done. >> So, on a daily basis, theoretically, I'm >> So, on a daily basis, theoretically, I'm >> So, on a daily basis, theoretically, I'm losing 60% of my productivity just by losing 60% of my productivity just by losing 60% of my productivity just by switching between two different types of switching between two different types of switching between two different types of tasks at once. tasks at once. tasks at once. >> Yeah. And over 2 hours a day is the >> Yeah. And over 2 hours a day is the >> Yeah. And over 2 hours a day is the average now of how much time is being average now of how much time is being average now of how much time is being wasted bouncing between screens and wasted bouncing between screens and wasted bouncing between screens and different tasks. If we stay this different tasks. If we stay this different tasks. If we stay this distracted, we will live a life that we distracted, we will live a life that we distracted, we will live a life that we don't like living. don't like living. don't like living. >> So what is in this book? >> So what is in this book? >> So what is in this book? >> We're going to go through the box. I'm >> We're going to go through the box. I'm >> We're going to go through the box. I'm going to teach you all the science for going to teach you all the science for going to teach you all the science for productivity and human performance productivity and human performance productivity and human performance because I know that the default settings because I know that the default settings because I know that the default settings of all of our technology are designed by of all of our technology are designed by of all of our technology are designed by people like me to maximize engagement. people like me to maximize engagement. people like me to maximize engagement. For example, the infinite scroll is like For example, the infinite scroll is like For example, the infinite scroll is like going to a buffet and just [music] going to a buffet and just [music] going to a buffet and just [music] opening your mouth and there's just an opening your mouth and there's just an opening your mouth and there's just an assembly line of food and candy just assembly line of food and candy just assembly line of food and candy just going straight in. There's no backs going straight in. There's no backs going straight in. There's no backs stop, but we can use reverse stop, but we can use reverse stop, but we can use reverse neuroscience to reverse this entire neuroscience to reverse this entire neuroscience to reverse this entire thing. thing. thing. >> Where's the first place to stop?

>> Where's the first place to stop? >> Where's the first place to stop? >> First, put your phone in gray. Research >> First, put your phone in gray. Research >> First, put your phone in gray. Research from my lab shows grayscale makes the from my lab shows grayscale makes the from my lab shows grayscale makes the phone less neurologically stimulating. phone less neurologically stimulating. phone less neurologically stimulating. And we [music] saw on average people And we [music] saw on average people And we [music] saw on average people spent 1 hour less on their phones every spent 1 hour less on their phones every spent 1 hour less on their phones every single day. That's 7 hours a week. Next single day. That's 7 hours a week. Next single day. That's 7 hours a week. Next is choosing long form over short form is choosing long form over short form is choosing long form over short form content. If we have too much short form, content. If we have too much short form, content. If we have too much short form, your attention span is shot. You your attention span is shot. You your attention span is shot. You literally feel shittier and your brain literally feel shittier and your brain literally feel shittier and your brain operates at a lower level. operates at a lower level. operates at a lower level. >> I can see in your productivity toolkit, >> I can see in your productivity toolkit, >> I can see in your productivity toolkit, there is a clock. there is a clock. there is a clock. >> Yeah, this is a huge huge game changer >> Yeah, this is a huge huge game changer >> Yeah, this is a huge huge game changer in terms of productivity, but also there in terms of productivity, but also there in terms of productivity, but also there was a focus sprint to help people to do was a focus sprint to help people to do was a focus sprint to help people to do up to two times as much as they would up to two times as much as they would up to two times as much as they would otherwise do. And we can talk about otherwise do. And we can talk about otherwise do. And we can talk about biological prototypes that dictate the biological prototypes that dictate the biological prototypes that dictate the ideal time you should be doing your ideal time you should be doing your ideal time you should be doing your focus sprints. But also, I have another focus sprints. But also, I have another focus sprints. But also, I have another amazing thing to strengthen your mind amazing thing to strengthen your mind amazing thing to strengthen your mind and make you better at focusing. So, I'm and make you better at focusing. So, I'm and make you better at focusing. So, I'm going to teach you all this stuff. going to teach you all this stuff. going to teach you all this stuff. >> Okay? So, let's get into it. >> Okay? So, let's get into it. >> Okay? So, let's get into it. >> So, the first thing we ought to really >> So, the first thing we ought to really >> So, the first thing we ought to really focus in on is focus in on is focus in on is >> here is a strange fact. Most of the >> here is a strange fact. Most of the >> here is a strange fact. Most of the people watching this right now, about people watching this right now, about people watching this right now, about 58% of you, aren't yet subscribed to 58% of you, aren't yet subscribed to 58% of you, aren't yet subscribed to this channel. Statistically, that is this channel. Statistically, that is this channel. Statistically, that is probably you. So, could I ask you a probably you. So, could I ask you a probably you. So, could I ask you a small favor? If this channel has ever small favor? If this channel has ever small favor? If this channel has ever given you any value at all, please could given you any value at all, please could given you any value at all, please could you do me a favor and hit the subscribe you do me a favor and hit the subscribe you do me a favor and hit the subscribe button? It costs nothing. It helps us button? It costs nothing. It helps us button? It costs nothing. It helps us more than you could know. And the bigger more than you could know. And the bigger more than you could know. And the bigger the channel gets, as you've seen, the the channel gets, as you've seen, the the channel gets, as you've seen, the more we can invest in the guests and the more we can invest in the guests and the more we can invest in the guests and the production. So, thank you so much and I production. So, thank you so much and I production. So, thank you so much and I hope you enjoy this episode. [music] Dr. Saha Ysef, Dr. Saha Ysef, what is the mission that you are on if what is the mission that you are on if what is the mission that you are on if you had to try and capture it in a you had to try and capture it in a you had to try and capture it in a couple of sentences and why does it couple of sentences and why does it couple of sentences and why does it matter to the people that are tuning in

matter to the people that are tuning in matter to the people that are tuning in and listening right now? The mission I and listening right now? The mission I and listening right now? The mission I am on am on am on is to first and foremost is to first and foremost is to first and foremost bring science education to the world in bring science education to the world in bring science education to the world in a way a way a way that allows people to work more in line that allows people to work more in line that allows people to work more in line with how their brains and their bodies with how their brains and their bodies with how their brains and their bodies actually work best. This is my actually work best. This is my actually work best. This is my philosophy that there are fundamental philosophy that there are fundamental philosophy that there are fundamental laws of how the brain and the body laws of how the brain and the body laws of how the brain and the body actually work. And I always liken these actually work. And I always liken these actually work. And I always liken these things to the laws of physics. There are things to the laws of physics. There are things to the laws of physics. There are laws of physics. We don't question the laws of physics. We don't question the laws of physics. We don't question the laws, laws, laws, >> gravity. I don't ever wake up one >> gravity. I don't ever wake up one >> gravity. I don't ever wake up one morning and go, you know what? I want to morning and go, you know what? I want to morning and go, you know what? I want to do away with it. And I know that there do away with it. And I know that there do away with it. And I know that there are fundamental laws of biology, but we are fundamental laws of biology, but we are fundamental laws of biology, but we blissfully ignore these laws of biology. blissfully ignore these laws of biology. blissfully ignore these laws of biology. We don't teach kids when they're in We don't teach kids when they're in We don't teach kids when they're in school at an early age how their brains school at an early age how their brains school at an early age how their brains work so that they might be able to study work so that they might be able to study work so that they might be able to study a little bit easier, you know, find a little bit easier, you know, find a little bit easier, you know, find flow, actually be able to manage things flow, actually be able to manage things flow, actually be able to manage things like stress, physiological stress. We like stress, physiological stress. We like stress, physiological stress. We don't teach people the fundamentals of don't teach people the fundamentals of don't teach people the fundamentals of sleep. And my area of expertise is sleep. And my area of expertise is sleep. And my area of expertise is productivity. We focus so much on what.

productivity. We focus so much on what. productivity. We focus so much on what. What's the deliverable? What's the What's the deliverable? What's the What's the deliverable? What's the long-term goal? What's the annual goal? long-term goal? What's the annual goal? long-term goal? What's the annual goal? What's the quarterly goal? What what What's the quarterly goal? What what What's the quarterly goal? What what what what? But not the how. what what? But not the how. what what? But not the how. >> How should we go about getting these >> How should we go about getting these >> How should we go about getting these things done? What is the best way in things done? What is the best way in things done? What is the best way in fact that a human being might sit down fact that a human being might sit down fact that a human being might sit down and have an innovative thought? Like and have an innovative thought? Like and have an innovative thought? Like truly like what's like let's for example truly like what's like let's for example truly like what's like let's for example the neuroscience of innovation. the neuroscience of innovation. the neuroscience of innovation. We're all obsessed. I'm from Silicon We're all obsessed. I'm from Silicon We're all obsessed. I'm from Silicon Valley. We're obsessed with sort of Valley. We're obsessed with sort of Valley. We're obsessed with sort of innovation, but we're doing that with innovation, but we're doing that with innovation, but we're doing that with this this this >> with our brains with our brains. >> with our brains with our brains. >> with our brains with our brains. >> This is a biological system. Isn't it a >> This is a biological system. Isn't it a >> This is a biological system. Isn't it a good idea to take a step back and learn good idea to take a step back and learn good idea to take a step back and learn how the system actually works? I just how the system actually works? I just how the system actually works? I just feel like there's so much friction with feel like there's so much friction with feel like there's so much friction with how we're working and living today. And how we're working and living today. And how we're working and living today. And I would say the number one thing that I would say the number one thing that I would say the number one thing that seems to be getting in the way of all of seems to be getting in the way of all of seems to be getting in the way of all of this is at the moment technology which this is at the moment technology which this is at the moment technology which is such a shame because it's also and is such a shame because it's also and is such a shame because it's also and the most amazing piece of I would say the most amazing piece of I would say the most amazing piece of I would say modern human invention. modern human invention. modern human invention. >> You said innovation there. One of the >> You said innovation there. One of the >> You said innovation there. One of the things that innovators often think about things that innovators often think about things that innovators often think about is working backwards from the customer. is working backwards from the customer. is working backwards from the customer. I understanding the customer problem and I understanding the customer problem and I understanding the customer problem and then reverse engineering a solution from then reverse engineering a solution from then reverse engineering a solution from there. So I present you with the same there. So I present you with the same there. So I present you with the same challenge with my audience today. Having challenge with my audience today. Having challenge with my audience today. Having been out there as a public communicator, been out there as a public communicator, been out there as a public communicator, you've received a lot of feedback from you've received a lot of feedback from you've received a lot of feedback from people as it relates to productivity on people as it relates to productivity on people as it relates to productivity on what they're really struggling with and what they're really struggling with and what they're really struggling with and how they like describe it in their own how they like describe it in their own how they like describe it in their own words. How can they relate to everything words. How can they relate to everything words. How can they relate to everything you've just said? Like what are the you've just said? Like what are the you've just said? Like what are the words that in their head they're using words that in their head they're using words that in their head they're using to describe the problem that your work to describe the problem that your work to describe the problem that your work solves?

solves? solves? >> I hear a lot about brain fog. >> I hear a lot about brain fog. >> I hear a lot about brain fog. >> Okay, >> Okay, >> Okay, >> that's a big one. I remember working >> that's a big one. I remember working >> that's a big one. I remember working with this female CEO. She said something with this female CEO. She said something with this female CEO. She said something that's always stuck with me and she's that's always stuck with me and she's that's always stuck with me and she's like, [sighs] like, [sighs] like, [sighs] I can hear my own thoughts again. I can hear my own thoughts again. I can hear my own thoughts again. That's always stayed with me. I'm like, That's always stayed with me. I'm like, That's always stayed with me. I'm like, where were your thoughts before? And where were your thoughts before? And where were your thoughts before? And that's the heartbreaking truth. I think that's the heartbreaking truth. I think that's the heartbreaking truth. I think people aren't we're not listening. We people aren't we're not listening. We people aren't we're not listening. We don't hear the inside of ourselves don't hear the inside of ourselves don't hear the inside of ourselves anymore. I think there's some sort of anymore. I think there's some sort of anymore. I think there's some sort of global discomfort with being with global discomfort with being with global discomfort with being with ourselves and we've been distracted ourselves and we've been distracted ourselves and we've been distracted completely 24/7. Like every little completely 24/7. Like every little completely 24/7. Like every little second and minute in between second and minute in between second and minute in between all of our tasks and to-dos and meetings all of our tasks and to-dos and meetings all of our tasks and to-dos and meetings and calls and this and that is filled in and calls and this and that is filled in and calls and this and that is filled in with technology and scrolling. We're with technology and scrolling. We're with technology and scrolling. We're just constantly consuming. And if you just constantly consuming. And if you just constantly consuming. And if you put yourself into that sort of setup and put yourself into that sort of setup and put yourself into that sort of setup and state, when is it that you your mind is state, when is it that you your mind is state, when is it that you your mind is supposed to say, "Hey, supposed to say, "Hey, supposed to say, "Hey, what about this?

what about this? what about this? I can't cure cancer. That's not my area. I can't cure cancer. That's not my area. I can't cure cancer. That's not my area. I can't do some of the amazing things I can't do some of the amazing things I can't do some of the amazing things that people right now are working on, that people right now are working on, that people right now are working on, the problems that they're working on to the problems that they're working on to the problems that they're working on to make the world a better place. But in make the world a better place. But in make the world a better place. But in some small part, if I can help unblock some small part, if I can help unblock some small part, if I can help unblock people to go do the amazing things that people to go do the amazing things that people to go do the amazing things that they want to do in the world, if I can they want to do in the world, if I can they want to do in the world, if I can just bring the science just bring the science just bring the science of productivity and performance, of of productivity and performance, of of productivity and performance, of focus, energy management, attention, all focus, energy management, attention, all focus, energy management, attention, all of these things back into our lives, of these things back into our lives, of these things back into our lives, then this is my small part that I can then this is my small part that I can then this is my small part that I can help people do all of the amazing things help people do all of the amazing things help people do all of the amazing things that they want to do and still be happy. that they want to do and still be happy. that they want to do and still be happy. What is the experience and the reference What is the experience and the reference What is the experience and the reference points that you you draw from? Where did points that you you draw from? Where did points that you you draw from? Where did you study? What what is it you run now? you study? What what is it you run now? you study? What what is it you run now? What studies have you done? What studies have you done? What studies have you done? >> I'm the founder and managing director of >> I'm the founder and managing director of >> I'm the founder and managing director of the Becoming Superhum Lab, which is a the Becoming Superhum Lab, which is a the Becoming Superhum Lab, which is a lab focused and obsessed with lab focused and obsessed with lab focused and obsessed with productivity and human performance. Our productivity and human performance. Our productivity and human performance. Our goal is to help people get the most done goal is to help people get the most done goal is to help people get the most done in the least amount of time with the in the least amount of time with the in the least amount of time with the least amount of stress. I've done my least amount of stress. I've done my least amount of stress. I've done my entire academic career at UC Berkeley.

entire academic career at UC Berkeley. entire academic career at UC Berkeley. My area of expertise is cognitive My area of expertise is cognitive My area of expertise is cognitive neuroplasticity. So how the brain neuroplasticity. So how the brain neuroplasticity. So how the brain actually changes and evolves. Key word actually changes and evolves. Key word actually changes and evolves. Key word there sort of that root plastic there sort of that root plastic there sort of that root plastic plasticity. So the brain is constantly plasticity. So the brain is constantly plasticity. So the brain is constantly changing and evolving and adapting. Uh changing and evolving and adapting. Uh changing and evolving and adapting. Uh and I'd like to tap into that. If the and I'd like to tap into that. If the and I'd like to tap into that. If the brain is constantly changing, evolving brain is constantly changing, evolving brain is constantly changing, evolving and adapting, that means it could be and adapting, that means it could be and adapting, that means it could be getting better. Which is why my, you getting better. Which is why my, you getting better. Which is why my, you know, my lab has colloquially been know, my lab has colloquially been know, my lab has colloquially been called the becoming superhuman lab called the becoming superhuman lab called the becoming superhuman lab because my area of interest is because my area of interest is because my area of interest is increasing things like your attention increasing things like your attention increasing things like your attention span, your memory, your general fluid span, your memory, your general fluid span, your memory, your general fluid intelligence. So these cognitive traits intelligence. So these cognitive traits intelligence. So these cognitive traits that we have and these cognitive skills, that we have and these cognitive skills, that we have and these cognitive skills, I want to increase the volume on all of I want to increase the volume on all of I want to increase the volume on all of those things. I want to make people those things. I want to make people those things. I want to make people better, faster, stronger. So that's better, faster, stronger. So that's better, faster, stronger. So that's that's what I've always been obsessed that's what I've always been obsessed that's what I've always been obsessed with. Wait, you can make me superhuman. with. Wait, you can make me superhuman. with. Wait, you can make me superhuman. >> I mean, yes. We have to define it, >> I mean, yes. We have to define it, >> I mean, yes. We have to define it, though. Of course. Yes. though. Of course. Yes. though. Of course. Yes. >> I think you're probably already a fair >> I think you're probably already a fair >> I think you're probably already a fair bit there. bit there. bit there. >> No, no, no, no, [laughter] no. There's >> No, no, no, no, [laughter] no. There's >> No, no, no, no, [laughter] no. There's room for improvement. Trust me. room for improvement. Trust me. room for improvement. Trust me. >> I I for myself as well. Always. But I do >> I I for myself as well. Always. But I do >> I I for myself as well. Always. But I do practice quite a bit of what I preach, practice quite a bit of what I preach, practice quite a bit of what I preach, but there's, you know, we are human at but there's, you know, we are human at but there's, you know, we are human at the end of the day, the end of the day, the end of the day, >> but I would like to be super human.

>> but I would like to be super human. >> but I would like to be super human. [laughter] [laughter] [laughter] >> Okay. [gasps] >> Okay. [gasps] >> Okay. [gasps] >> So, hopefully we can get we can do that >> So, hopefully we can get we can do that >> So, hopefully we can get we can do that today. You mentioned working with a today. You mentioned working with a today. You mentioned working with a female CEO there. What is the broad female CEO there. What is the broad female CEO there. What is the broad spectrum of people that you've worked spectrum of people that you've worked spectrum of people that you've worked with? I worked u with a lot of with? I worked u with a lot of with? I worked u with a lot of executives. One of the first execs I executives. One of the first execs I executives. One of the first execs I worked with um and I of course I can't worked with um and I of course I can't worked with um and I of course I can't say who but it's it's a fortune would be say who but it's it's a fortune would be say who but it's it's a fortune would be a fortune 10 company and I I used to do a fortune 10 company and I I used to do a fortune 10 company and I I used to do these observations. So I would let's say these observations. So I would let's say these observations. So I would let's say if I did this for you by the way if I did this for you by the way if I did this for you by the way >> you you know you'd say okay for the next >> you you know you'd say okay for the next >> you you know you'd say okay for the next couple of days I'm gonna have this weird couple of days I'm gonna have this weird couple of days I'm gonna have this weird doctor lady this neuroscientist like doctor lady this neuroscientist like doctor lady this neuroscientist like follow me around and she's just follow me around and she's just follow me around and she's just observing me like I would notice like observing me like I would notice like observing me like I would notice like everything from what you're eating and everything from what you're eating and everything from what you're eating and drinking throughout the course of the drinking throughout the course of the drinking throughout the course of the day if you take breaks how you work I'd day if you take breaks how you work I'd day if you take breaks how you work I'd follow you to a bunch of your meetings follow you to a bunch of your meetings follow you to a bunch of your meetings you know I just like I'm just like with you know I just like I'm just like with you know I just like I'm just like with you for a bit observing taking notes and you for a bit observing taking notes and you for a bit observing taking notes and then we would do an overhaul and then I then we would do an overhaul and then I then we would do an overhaul and then I would intervene and then be like all would intervene and then be like all would intervene and then be like all right we got to this is going to get right we got to this is going to get right we got to this is going to get changed up and And I I have this very changed up and And I I have this very changed up and And I I have this very distinct memory because this was a huge distinct memory because this was a huge distinct memory because this was a huge point of transition for my work. I'm point of transition for my work. I'm point of transition for my work. I'm sitting there in his office and it's a sitting there in his office and it's a sitting there in his office and it's a modern, as you might glass everywhere, modern, as you might glass everywhere, modern, as you might glass everywhere, you know. So he's sitting in a glass box you know. So he's sitting in a glass box you know. So he's sitting in a glass box in the middle of a busy floor. This is a in the middle of a busy floor. This is a in the middle of a busy floor. This is a fortune tech and he's the boss. So fortune tech and he's the boss. So fortune tech and he's the boss. So everybody can like, you know, he can see everybody can like, you know, he can see everybody can like, you know, he can see everyone, everyone can see him. So everyone, everyone can see him. So everyone, everyone can see him. So you've now put this human being, this you've now put this human being, this you've now put this human being, this extremely intelligent human being that extremely intelligent human being that extremely intelligent human being that controls billions of dollars and you've controls billions of dollars and you've controls billions of dollars and you've put him in a glass box. Now, he also has put him in a glass box. Now, he also has put him in a glass box. Now, he also has and and mind you, he's working on a deck and and mind you, he's working on a deck and and mind you, he's working on a deck for a board meeting. It's extremely for a board meeting. It's extremely for a board meeting. It's extremely important. He's pulling together data important. He's pulling together data important. He's pulling together data that different teams have sent him and that different teams have sent him and that different teams have sent him and he's looking at things. He's making

he's looking at things. He's making he's looking at things. He's making pretty big decisions. And he's like, pretty big decisions. And he's like, pretty big decisions. And he's like, "Yeah, that's what I'm doing." I'm like, "Yeah, that's what I'm doing." I'm like, "Yeah, that's what I'm doing." I'm like, "That's fine. You do you. I'll be back "That's fine. You do you. I'll be back "That's fine. You do you. I'll be back here." And I see him. He's on his here." And I see him. He's on his here." And I see him. He's on his computer, but he has a second monitor. computer, but he has a second monitor. computer, but he has a second monitor. And the second monitor has his email And the second monitor has his email And the second monitor has his email open. And then he has two phones, open. And then he has two phones, open. And then he has two phones, personal and professional, and they're personal and professional, and they're personal and professional, and they're both face up right next to him. And he both face up right next to him. And he both face up right next to him. And he had an Apple Watch on. So, as he's had an Apple Watch on. So, as he's had an Apple Watch on. So, as he's sitting down to focus, it's just like sitting down to focus, it's just like sitting down to focus, it's just like and then all of this is happening and and then all of this is happening and and then all of this is happening and then there's people walking by and then then there's people walking by and then then there's people walking by and then at some point his chief of staff like at some point his chief of staff like at some point his chief of staff like comes in and he's just like, "Excuse me, comes in and he's just like, "Excuse me, comes in and he's just like, "Excuse me, you know, don't forget this." And he's you know, don't forget this." And he's you know, don't forget this." And he's like, "Uh-uh." So, he's sitting there. I like, "Uh-uh." So, he's sitting there. I like, "Uh-uh." So, he's sitting there. I swear, Stephen, he probably got 30 swear, Stephen, he probably got 30 swear, Stephen, he probably got 30 seconds. seconds. seconds. You know, the average, there was a study You know, the average, there was a study You know, the average, there was a study done, 47 seconds is the average amount done, 47 seconds is the average amount done, 47 seconds is the average amount of time a knowledge worker stays focused of time a knowledge worker stays focused of time a knowledge worker stays focused on one screen before another one on one screen before another one on one screen before another one distracts him. If I told you, I want to distracts him. If I told you, I want to distracts him. If I told you, I want to give you a billion dollars and I'm here give you a billion dollars and I'm here give you a billion dollars and I'm here to support you, you know, and advise in to support you, you know, and advise in to support you, you know, and advise in any way that I can, but your goal is in any way that I can, but your goal is in any way that I can, but your goal is in fact, let's say, to cure cancer, and fact, let's say, to cure cancer, and fact, let's say, to cure cancer, and it's you. So hopefully you can galvanize it's you. So hopefully you can galvanize it's you. So hopefully you can galvanize the best minds from all around the the best minds from all around the the best minds from all around the world. How would you want them to go world. How would you want them to go world. How would you want them to go about trying to solve this global issue about trying to solve this global issue about trying to solve this global issue of such importance? Would you strap them of such importance? Would you strap them of such importance? Would you strap them up with an Apple Watch, a bunch of up with an Apple Watch, a bunch of up with an Apple Watch, a bunch of notifications, a Slack, and then litter notifications, a Slack, and then litter notifications, a Slack, and then litter their day with a bunch of meetings and their day with a bunch of meetings and their day with a bunch of meetings and calls, and then hope that in the next calls, and then hope that in the next calls, and then hope that in the next few years they cure this thing?

few years they cure this thing? few years they cure this thing? Ideally, you want them to be in an Ideally, you want them to be in an Ideally, you want them to be in an environment with a setup that is not environment with a setup that is not environment with a setup that is not distracting and like doesn't waste their distracting and like doesn't waste their distracting and like doesn't waste their best thinking. They don't like wake up best thinking. They don't like wake up best thinking. They don't like wake up in the morning and it's like, "Oh, hey, in the morning and it's like, "Oh, hey, in the morning and it's like, "Oh, hey, by the way, instead of thinking about by the way, instead of thinking about by the way, instead of thinking about that whole cancer bit, you need to jump that whole cancer bit, you need to jump that whole cancer bit, you need to jump onto this call and we need to talk about onto this call and we need to talk about onto this call and we need to talk about this thing and we and it's just constant this thing and we and it's just constant this thing and we and it's just constant ping-ponging like this all day. What is ping-ponging like this all day. What is ping-ponging like this all day. What is this? Just sit down for 20 minutes and this? Just sit down for 20 minutes and this? Just sit down for 20 minutes and just focus." just focus." just focus." So, it's it's almost it's what's So, it's it's almost it's what's So, it's it's almost it's what's hysterical is I studied hysterical is I studied hysterical is I studied far more complex things than I find far more complex things than I find far more complex things than I find myself talking to people about, which is myself talking to people about, which is myself talking to people about, which is hysterical. We just need to focus on hysterical. We just need to focus on hysterical. We just need to focus on cleaning this up. That's why I call cleaning this up. That's why I call cleaning this up. That's why I call it digital hygiene. There are obstacles it digital hygiene. There are obstacles it digital hygiene. There are obstacles in the way of productivity and in the way of productivity and in the way of productivity and performance and focus. Forget becoming performance and focus. Forget becoming performance and focus. Forget becoming superhuman. We just need to become superhuman. We just need to become superhuman. We just need to become human. Like do we know do you all do we human. Like do we know do you all do we human. Like do we know do you all do we all understand collectively here how all understand collectively here how all understand collectively here how this human system works this human system works this human system works so that we can accept again those laws so that we can accept again those laws so that we can accept again those laws of biology? As you see, we come back to of biology? As you see, we come back to of biology? As you see, we come back to this this this >> Dio gang. We're going to do something >> Dio gang. We're going to do something >> Dio gang. We're going to do something we've never done before. So many of you we've never done before. So many of you we've never done before. So many of you tell me that you listen to these tell me that you listen to these tell me that you listen to these episodes about wellness, health, episodes about wellness, health, episodes about wellness, health, productivity, bettering yourself. But productivity, bettering yourself. But productivity, bettering yourself. But there's always this question which is there's always this question which is there's always this question which is like, what do I do about it now? And how like, what do I do about it now? And how like, what do I do about it now? And how do I implement it into my life? So, do I implement it into my life? So, do I implement it into my life? So, we're going to do a world first. We are we're going to do a world first. We are we're going to do a world first. We are going to turn this episode into an going to turn this episode into an going to turn this episode into an online workshop with me and Saha where online workshop with me and Saha where online workshop with me and Saha where we're going to film a live interactive we're going to film a live interactive we're going to film a live interactive workshop that you can attend and we're workshop that you can attend and we're workshop that you can attend and we're going to work through every single thing going to work through every single thing going to work through every single thing that was discussed in this episode and

that was discussed in this episode and that was discussed in this episode and give you solutions and actionable tools give you solutions and actionable tools give you solutions and actionable tools that you can put into your life straight that you can put into your life straight that you can put into your life straight away. This is the first time we've ever away. This is the first time we've ever away. This is the first time we've ever done this, but I had this conversation done this, but I had this conversation done this, but I had this conversation with Dr. Saha that you're about to hear with Dr. Saha that you're about to hear with Dr. Saha that you're about to hear and I just thought, you know what, and I just thought, you know what, and I just thought, you know what, there's going to be so much information there's going to be so much information there's going to be so much information here, but how do we turn this into here, but how do we turn this into here, but how do we turn this into actions that stick? So if you want to actions that stick? So if you want to actions that stick? So if you want to come to this live workshop, there is a come to this live workshop, there is a come to this live workshop, there is a link on screen and there's a link down link on screen and there's a link down link on screen and there's a link down below. There is only a certain amount of below. There is only a certain amount of below. There is only a certain amount of people that can join the workshop people that can join the workshop people that can join the workshop because we do have a limit. So if you do because we do have a limit. So if you do because we do have a limit. So if you do want to come, please sign up ASAP. I want to come, please sign up ASAP. I want to come, please sign up ASAP. I mean literally within the next 10 mean literally within the next 10 mean literally within the next 10 seconds and you'll be one of the first seconds and you'll be one of the first seconds and you'll be one of the first to take part in a direcio world first, to take part in a direcio world first, to take part in a direcio world first, which is an interactive workshop with me which is an interactive workshop with me which is an interactive workshop with me and the guest as we turn everything you and the guest as we turn everything you and the guest as we turn everything you learned today into tools that can learned today into tools that can learned today into tools that can hopefully change the trajectory of your hopefully change the trajectory of your hopefully change the trajectory of your professional and your personal life. professional and your personal life. professional and your personal life. Can't wait to see some of you there. I Can't wait to see some of you there. I Can't wait to see some of you there. I am I can relate so much to everything am I can relate so much to everything am I can relate so much to everything you just said in part because I'm an you just said in part because I'm an you just said in part because I'm an executive, but actually it doesn't executive, but actually it doesn't executive, but actually it doesn't really matter if you're an executive in really matter if you're an executive in really matter if you're an executive in this context because we all live in this this context because we all live in this this context because we all live in this very very noisy world. Um I want to now very very noisy world. Um I want to now very very noisy world. Um I want to now go through all of the solutions you go through all of the solutions you go through all of the solutions you called it getting all the out of called it getting all the out of called it getting all the out of our way, cleaning up our digital and our way, cleaning up our digital and our way, cleaning up our digital and physical environments. There is a box physical environments. There is a box physical environments. There is a box here. This is here. This is here. This is [laughter] you can you didn't want to [laughter] you can you didn't want to [laughter] you can you didn't want to make it an app, but there is some of the make it an app, but there is some of the make it an app, but there is some of the stuff you talk about is in this box. I stuff you talk about is in this box. I stuff you talk about is in this box. I guess as someone that wants to be able guess as someone that wants to be able guess as someone that wants to be able to do the best work of my life, think to do the best work of my life, think to do the best work of my life, think clearly, interview well, build clearly, interview well, build clearly, interview well, build businesses, innovate, be creative, all businesses, innovate, be creative, all businesses, innovate, be creative, all of those things that you were pointing of those things that you were pointing of those things that you were pointing at through your explanations. I want to at through your explanations. I want to at through your explanations. I want to know like where's the first place to know like where's the first place to know like where's the first place to start? What's the first domino? Like if start? What's the first domino? Like if start? What's the first domino? Like if I up my sleep, is that the Do I I up my sleep, is that the Do I I up my sleep, is that the Do I have to meditate? Like what is the have to meditate? Like what is the have to meditate? Like what is the >> There's one that I have to begin with >> There's one that I have to begin with >> There's one that I have to begin with the foundational, which you already the foundational, which you already the foundational, which you already mentioned yourself as sleep. That's

mentioned yourself as sleep. That's mentioned yourself as sleep. That's true. the way that I by the way talk true. the way that I by the way talk true. the way that I by the way talk about sleep about sleep about sleep and I hope this visual stays in your and I hope this visual stays in your and I hope this visual stays in your mind and maybe the the mind of the mind and maybe the the mind of the mind and maybe the the mind of the listeners here and I've had the listeners here and I've had the listeners here and I've had the interesting and distinct pleasure of interesting and distinct pleasure of interesting and distinct pleasure of having many a CEO and an executive who having many a CEO and an executive who having many a CEO and an executive who is haggarded tired especially the is haggarded tired especially the is haggarded tired especially the founders that are grinding uh come to me founders that are grinding uh come to me founders that are grinding uh come to me and ask okay I want to become 1% better and ask okay I want to become 1% better and ask okay I want to become 1% better and I find out that they're averaging 5 and I find out that they're averaging 5 and I find out that they're averaging 5 hours of sleep a night like okay can I hours of sleep a night like okay can I hours of sleep a night like okay can I paint a picture for you what this feels paint a picture for you what this feels paint a picture for you what this feels like. It feels like you've taken your like. It feels like you've taken your like. It feels like you've taken your car to the mechanic and as a mechanic car to the mechanic and as a mechanic car to the mechanic and as a mechanic I'm looking at it and the thing is on I'm looking at it and the thing is on I'm looking at it and the thing is on fire. Like it's literally like it's on fire. Like it's literally like it's on fire. Like it's literally like it's on fire. The flames are And then you're fire. The flames are And then you're fire. The flames are And then you're sitting there like unaware of the fact sitting there like unaware of the fact sitting there like unaware of the fact that it's on fire and you're like, "Can that it's on fire and you're like, "Can that it's on fire and you're like, "Can we soup up the engine?" I'm like, "Dude, we soup up the engine?" I'm like, "Dude, we soup up the engine?" I'm like, "Dude, let's put the fire out first. I don't let's put the fire out first. I don't let's put the fire out first. I don't even know where to begin to assess your even know where to begin to assess your even know where to begin to assess your baseline performance." So that's the baseline performance." So that's the baseline performance." So that's the thing. When you don't get enough sleep, thing. When you don't get enough sleep, thing. When you don't get enough sleep, and mind you, that's a minimum of 7 and mind you, that's a minimum of 7 and mind you, that's a minimum of 7 hours a night. If you're not getting hours a night. If you're not getting hours a night. If you're not getting enough sleep, it's impacting your enough sleep, it's impacting your enough sleep, it's impacting your cognitive performance, your emotional cognitive performance, your emotional cognitive performance, your emotional regulation. So, you'll be irassable, you regulation. So, you'll be irassable, you regulation. So, you'll be irassable, you know, in the office and with other know, in the office and with other know, in the office and with other people. Like the the system is messed people. Like the the system is messed people. Like the the system is messed up. So, sleep is for sure the up. So, sleep is for sure the up. So, sleep is for sure the foundation.

foundation. foundation. >> Okay, >> Okay, >> Okay, >> we got to check that box. I would say >> we got to check that box. I would say >> we got to check that box. I would say next biggest thing that I will tell you next biggest thing that I will tell you next biggest thing that I will tell you right now, this is a global issue. It is right now, this is a global issue. It is right now, this is a global issue. It is impacting everyone from senior citizens impacting everyone from senior citizens impacting everyone from senior citizens to children. It's your relationship with to children. It's your relationship with to children. It's your relationship with technology. >> What is that? >> What is that? >> This is a phone lock box. So, we would >> This is a phone lock box. So, we would >> This is a phone lock box. So, we would theoretically put your technology inside theoretically put your technology inside theoretically put your technology inside and then lock it away from you. You want and then lock it away from you. You want and then lock it away from you. You want to do it? to do it? to do it? >> Yeah. >> Yeah. >> Yeah. >> Yeah. Go for it. >> Yeah. Go for it. >> Yeah. Go for it. >> Okay. Let me just make sure it's off. >> Okay. Let me just make sure it's off. >> Okay. Let me just make sure it's off. >> Like, let me just get rid of some of the >> Like, let me just get rid of some of the >> Like, let me just get rid of some of the things. [laughter] things. [laughter] things. [laughter] >> Okay. Turn that upside down. >> Okay. Turn that upside down. >> Okay. Turn that upside down. >> There we go. You don't necessarily need >> There we go. You don't necessarily need >> There we go. You don't necessarily need to get a lock box, but the point of to get a lock box, but the point of to get a lock box, but the point of something like this is for you as a something like this is for you as a something like this is for you as a human being and your brain as a focus human being and your brain as a focus human being and your brain as a focus machine, as a monotasking machine to machine, as a monotasking machine to machine, as a monotasking machine to actually be able to focus. actually be able to focus. actually be able to focus. Focus and attention are so fundamental Focus and attention are so fundamental Focus and attention are so fundamental to all things, personal and to all things, personal and to all things, personal and professional. behind you. That means any professional. behind you. That means any professional. behind you. That means any kind of distraction that is diminishing kind of distraction that is diminishing kind of distraction that is diminishing your focus is impacting your memory.

your focus is impacting your memory. your focus is impacting your memory. Another word for memory is learning, Another word for memory is learning, Another word for memory is learning, right? right? right? >> Mhm. >> Mhm. >> Mhm. >> Attention and memory, by the way, >> Attention and memory, by the way, >> Attention and memory, by the way, they're it's impossible to divorce those they're it's impossible to divorce those they're it's impossible to divorce those concepts from one another. They're concepts from one another. They're concepts from one another. They're connected in the most connected way that connected in the most connected way that connected in the most connected way that they can be. The way that they're they can be. The way that they're they can be. The way that they're connected is you cannot remember connected is you cannot remember connected is you cannot remember anything that you do not attend to. You anything that you do not attend to. You anything that you do not attend to. You think about that. It is only things that think about that. It is only things that think about that. It is only things that come into your aperture of attention come into your aperture of attention come into your aperture of attention that you're aware of in the first place. that you're aware of in the first place. that you're aware of in the first place. So we cannot learn anything. We cannot So we cannot learn anything. We cannot So we cannot learn anything. We cannot remember anything unless we're paying remember anything unless we're paying remember anything unless we're paying attention. And attention spans our attention. And attention spans our attention. And attention spans our ability to sustain attention has been ability to sustain attention has been ability to sustain attention has been linearly decreasing since the advent of linearly decreasing since the advent of linearly decreasing since the advent of this thing. this thing. this thing. And I don't want people to think it's And I don't want people to think it's And I don't want people to think it's just phones necessarily. It's this it's just phones necessarily. It's this it's just phones necessarily. It's this it's notifications in general. And if you're notifications in general. And if you're notifications in general. And if you're monitoring the your inbox all day and monitoring the your inbox all day and monitoring the your inbox all day and it's constantly available to you, what's it's constantly available to you, what's it's constantly available to you, what's your plan for having deep thoughts?

your plan for having deep thoughts? your plan for having deep thoughts? >> The rebuttal that comes to mind, >> The rebuttal that comes to mind, >> The rebuttal that comes to mind, although I don't even believe it, but although I don't even believe it, but although I don't even believe it, but this is the rebuttal that I think a lot this is the rebuttal that I think a lot this is the rebuttal that I think a lot of, you know, me and my listeners will of, you know, me and my listeners will of, you know, me and my listeners will be thinking right now. be thinking right now. be thinking right now. >> Yes, but what if something happens? I >> Yes, but what if something happens? I >> Yes, but what if something happens? I have my email open because maybe a big a have my email open because maybe a big a have my email open because maybe a big a big email comes in or I have my WhatsApp big email comes in or I have my WhatsApp big email comes in or I have my WhatsApp right there because maybe my fiance is right there because maybe my fiance is right there because maybe my fiance is going to tell me I need to let her in going to tell me I need to let her in going to tell me I need to let her in the house or something, you know, the house or something, you know, the house or something, you know, something's going to happen. something's going to happen. something's going to happen. >> Totally. Fires. So, we call them, right? >> Totally. Fires. So, we call them, right? >> Totally. Fires. So, we call them, right? Fires, urgencies. I get it. I'm a Fires, urgencies. I get it. I'm a Fires, urgencies. I get it. I'm a caretaker for both of my, you know, it's caretaker for both of my, you know, it's caretaker for both of my, you know, it's I I get it. I call these, by the way, I I get it. I call these, by the way, I I get it. I call these, by the way, VIPs. These are VIP notifications and VIPs. These are VIP notifications and VIPs. These are VIP notifications and messages. Can I paint a picture for you messages. Can I paint a picture for you messages. Can I paint a picture for you for a second? for a second? for a second? >> Yeah. >> Yeah. >> Yeah. >> We figured this out for mail. If you >> We figured this out for mail. If you >> We figured this out for mail. If you have an extremely important package have an extremely important package have an extremely important package coming to your house, how do we deal coming to your house, how do we deal coming to your house, how do we deal with this in the mail system? with this in the mail system? with this in the mail system? Somebody knocks. It needs a signature. Somebody knocks. It needs a signature. Somebody knocks. It needs a signature. Like, we're not leaving this outside. Like, we're not leaving this outside. Like, we're not leaving this outside. Somebody needs to be home. Knock knock Somebody needs to be home. Knock knock Somebody needs to be home. Knock knock knock. I'm going to come and get your knock. I'm going to come and get your knock. I'm going to come and get your attention. To me, that knock. You need a attention. To me, that knock. You need a attention. To me, that knock. You need a sign for this is a notification. That's sign for this is a notification. That's sign for this is a notification. That's the fire, right? the fire, right? the fire, right? >> And everything else, by the way, just >> And everything else, by the way, just >> And everything else, by the way, just gets shoved in the mailbox gets shoved in the mailbox gets shoved in the mailbox >> or left by the door.

>> or left by the door. >> or left by the door. >> This is what I advocate for. We are all >> This is what I advocate for. We are all >> This is what I advocate for. We are all by the way smart enough. We should by the way smart enough. We should by the way smart enough. We should respect ourselves enough truly to demand respect ourselves enough truly to demand respect ourselves enough truly to demand better than the default settings better than the default settings better than the default settings that our apps, our email, our phones that our apps, our email, our phones that our apps, our email, our phones come with. The default settings of all come with. The default settings of all come with. The default settings of all of our technology are [snorts] designed, of our technology are [snorts] designed, of our technology are [snorts] designed, by the way, by people like me. by the way, by people like me. by the way, by people like me. These are cognitive neuroscientists, These are cognitive neuroscientists, These are cognitive neuroscientists, behavioral neuroscientists that work at behavioral neuroscientists that work at behavioral neuroscientists that work at these companies to get you these companies to get you these companies to get you hooked because if you think about this, hooked because if you think about this, hooked because if you think about this, by the way, what's the bottom line for by the way, what's the bottom line for by the way, what's the bottom line for even Microsoft Outlook, forget like Tik even Microsoft Outlook, forget like Tik even Microsoft Outlook, forget like Tik Tok and like all of that. Just leave Tok and like all of that. Just leave Tok and like all of that. Just leave that aside for a second. Like the boring that aside for a second. Like the boring that aside for a second. Like the boring stuff that runs the world, email for stuff that runs the world, email for stuff that runs the world, email for those of us adults, right? What do you those of us adults, right? What do you those of us adults, right? What do you think the bottom line is when you have a think the bottom line is when you have a think the bottom line is when you have a company that has an annual contract with company that has an annual contract with company that has an annual contract with another company that installs things another company that installs things another company that installs things like Slack, things like just like Slack, things like just like Slack, things like just communication software? How do you make communication software? How do you make communication software? How do you make sure that you reup that contract? Do you sure that you reup that contract? Do you sure that you reup that contract? Do you show engagement? At the end of the year, show engagement? At the end of the year, show engagement? At the end of the year, you go, "Look, look at these engagement you go, "Look, look at these engagement you go, "Look, look at these engagement numbers. Everyone is using, everyone's numbers. Everyone is using, everyone's numbers. Everyone is using, everyone's constantly talking to each other 24/7.

constantly talking to each other 24/7. constantly talking to each other 24/7. So, you can't do what you do without So, you can't do what you do without So, you can't do what you do without us." So, that means the way that these us." So, that means the way that these us." So, that means the way that these softwares and products are designed is softwares and products are designed is softwares and products are designed is for them to be as engaging as humanly for them to be as engaging as humanly for them to be as engaging as humanly possible. So, the default setting that possible. So, the default setting that possible. So, the default setting that your phone comes with, the default your phone comes with, the default your phone comes with, the default setting of every single app that you setting of every single app that you setting of every single app that you download on that phone of yours, the download on that phone of yours, the download on that phone of yours, the default setting of email, of any default setting of email, of any default setting of email, of any messaging software that all of our teams messaging software that all of our teams messaging software that all of our teams use, the default setting is there to use, the default setting is there to use, the default setting is there to maximize engagement, not to make your maximize engagement, not to make your maximize engagement, not to make your company more productive. These companies company more productive. These companies company more productive. These companies don't give a about your don't give a about your don't give a about your productivity. That's not their problem. productivity. That's not their problem. productivity. That's not their problem. That's your problem. You need to figure That's your problem. You need to figure That's your problem. You need to figure that part out. I'm a big advocate for that part out. I'm a big advocate for that part out. I'm a big advocate for thinking about this in the sense of thinking about this in the sense of thinking about this in the sense of default settings because it is in fact default settings because it is in fact default settings because it is in fact I have a sweet tooth. So think of a I have a sweet tooth. So think of a I have a sweet tooth. So think of a chocolate company, chocolate company, chocolate company, >> a candy company. What's the what is >> a candy company. What's the what is >> a candy company. What's the what is their bottom line? What do they want out their bottom line? What do they want out their bottom line? What do they want out of me as a customer? of me as a customer? of me as a customer? >> And when you say bottom line, for those >> And when you say bottom line, for those >> And when you say bottom line, for those that don't know, you mean profit that don't know, you mean profit that don't know, you mean profit incentive, right? incentive, right? incentive, right? >> Yes. Yeah. Okay. >> Yes. Yeah. Okay. >> Yes. Yeah. Okay. >> Their goal is to sell as much of their >> Their goal is to sell as much of their >> Their goal is to sell as much of their product as humanly possible. Is it their product as humanly possible. Is it their product as humanly possible. Is it their business or responsibility to think business or responsibility to think business or responsibility to think about whether or not I get diabetes or about whether or not I get diabetes or about whether or not I get diabetes or if I'm having trouble with if I'm having trouble with if I'm having trouble with overconumption? Not really. Well, the overconumption? Not really. Well, the overconumption? Not really. Well, the same is true for email. The same is true same is true for email. The same is true same is true for email. The same is true for any kind of platform. Its engagement for any kind of platform. Its engagement for any kind of platform. Its engagement is the currency. So everything from the is the currency. So everything from the is the currency. So everything from the little the sound that your email client little the sound that your email client little the sound that your email client makes when you send an email off, that's makes when you send an email off, that's makes when you send an email off, that's been tested tested of what will feel the been tested tested of what will feel the been tested tested of what will feel the best and sound the best to the human.

best and sound the best to the human. best and sound the best to the human. Everything from the vibrate Everything from the vibrate Everything from the vibrate functionality that you feel in your functionality that you feel in your functionality that you feel in your phone has been highly optimized by phone has been highly optimized by phone has been highly optimized by people like me to keep you obsessed with people like me to keep you obsessed with people like me to keep you obsessed with the thing and addicted to the thing to the thing and addicted to the thing to the thing and addicted to the thing to increase your engagement on the increase your engagement on the increase your engagement on the platform. And so my big pushes in the in platform. And so my big pushes in the in platform. And so my big pushes in the in the goal of again productivity, the goal of again productivity, the goal of again productivity, the first thing we ought to really focus the first thing we ought to really focus the first thing we ought to really focus in on is getting rid of the drains of in on is getting rid of the drains of in on is getting rid of the drains of our productivity first. It sounds our productivity first. It sounds our productivity first. It sounds obvious, but it's totally not obvious obvious, but it's totally not obvious obvious, but it's totally not obvious that a productivity tools incentive that a productivity tools incentive that a productivity tools incentive actually isn't your own productivity. It actually isn't your own productivity. It actually isn't your own productivity. It is your engagement with the tool. is your engagement with the tool. is your engagement with the tool. >> Yeah, >> Yeah, >> Yeah, >> because you're totally right. When these >> because you're totally right. When these >> because you're totally right. When these companies report to investors or companies report to investors or companies report to investors or whatever, they have to show how much whatever, they have to show how much whatever, they have to show how much engagement I how much you used it. And engagement I how much you used it. And engagement I how much you used it. And it's almost like antithetical to the it's almost like antithetical to the it's almost like antithetical to the mission of the tool for them to be mission of the tool for them to be mission of the tool for them to be removing your distraction in that regard removing your distraction in that regard removing your distraction in that regard because engagement and distraction are because engagement and distraction are because engagement and distraction are like opposites in the way that you like opposites in the way that you like opposites in the way that you describe them. Like Slack is um describe them. Like Slack is um describe them. Like Slack is um distracting me under the premise that distracting me under the premise that distracting me under the premise that it's making me better at my work.

it's making me better at my work. it's making me better at my work. >> Absolutely. which is why I sort of scoff >> Absolutely. which is why I sort of scoff >> Absolutely. which is why I sort of scoff when I when I hear some of these when I when I hear some of these when I when I hear some of these products and tools call themselves products and tools call themselves products and tools call themselves productivity software because I'm like productivity software because I'm like productivity software because I'm like well and I'm not suggesting right we well and I'm not suggesting right we well and I'm not suggesting right we don't need to communicate with each don't need to communicate with each don't need to communicate with each other I have team members in different other I have team members in different other I have team members in different time zones like we obviously need we've time zones like we obviously need we've time zones like we obviously need we've never as a human species been able to never as a human species been able to never as a human species been able to communicate and collaborate at this communicate and collaborate at this communicate and collaborate at this scale technology is amazing I'm not a scale technology is amazing I'm not a scale technology is amazing I'm not a leite what I advocate for is leite what I advocate for is leite what I advocate for is people telling themselves this mantra of people telling themselves this mantra of people telling themselves this mantra of I deserve better than the default I deserve better than the default I deserve better than the default I am better than the default settings. I am better than the default settings. I am better than the default settings. The default settings are not there to The default settings are not there to The default settings are not there to help you. help you. help you. >> So, what do you suggest then for someone >> So, what do you suggest then for someone >> So, what do you suggest then for someone like me who you know I probably spend 10 like me who you know I probably spend 10 like me who you know I probably spend 10 hours a day on my phone according to my hours a day on my phone according to my hours a day on my phone according to my screen time. What shall I do? screen time. What shall I do? screen time. What shall I do? >> Okay, my my number one suggestion is >> Okay, my my number one suggestion is >> Okay, my my number one suggestion is especially because you yourself brought especially because you yourself brought especially because you yourself brought up the fear around missing important up the fear around missing important up the fear around missing important things, things, things, >> right? Again, I called, you know, the >> right? Again, I called, you know, the >> right? Again, I called, you know, the fires, the urgency, so on and so forth. fires, the urgency, so on and so forth. fires, the urgency, so on and so forth. Is I would recommend setting up what I Is I would recommend setting up what I Is I would recommend setting up what I call VIP notifications in both your call VIP notifications in both your call VIP notifications in both your phone, your inbox, every single phone, your inbox, every single phone, your inbox, every single different communication software. And different communication software. And different communication software. And what that means is you come up with your what that means is you come up with your what that means is you come up with your VIP list. This is your partner, your VIP list. This is your partner, your VIP list. This is your partner, your your if you have a boss, your boss's your if you have a boss, your boss's your if you have a boss, your boss's boss, if you're client facing or boss, if you're client facing or boss, if you're client facing or customerf facing, your top 15 clients, customerf facing, your top 15 clients, customerf facing, your top 15 clients, like these are your VIPs. And it's if like these are your VIPs. And it's if like these are your VIPs. And it's if for example, these numbers call me or for example, these numbers call me or for example, these numbers call me or text me, it pushes through the filter.

text me, it pushes through the filter. text me, it pushes through the filter. There are no defenses. I need to get There are no defenses. I need to get There are no defenses. I need to get that immediately. I have three keywords, that immediately. I have three keywords, that immediately. I have three keywords, by the way, set up in my email inbox. My by the way, set up in my email inbox. My by the way, set up in my email inbox. My first name, I'm a little lucky. I have a first name, I'm a little lucky. I have a first name, I'm a little lucky. I have a more rare first name. So, if somebody more rare first name. So, if somebody more rare first name. So, if somebody says Sahar, I'm like, "Okay, you've got says Sahar, I'm like, "Okay, you've got says Sahar, I'm like, "Okay, you've got what is it?" You know, cuz otherwise, what is it?" You know, cuz otherwise, what is it?" You know, cuz otherwise, what's our reality, Stephen? Like, we what's our reality, Stephen? Like, we what's our reality, Stephen? Like, we are CCd on email chains with like seven are CCd on email chains with like seven are CCd on email chains with like seven other people sometimes and they're just other people sometimes and they're just other people sometimes and they're just talking to each other. I do not need to talking to each other. I do not need to talking to each other. I do not need to get a ping every single time Stacy and get a ping every single time Stacy and get a ping every single time Stacy and Steven are chatting with each other Steven are chatting with each other Steven are chatting with each other about something. They're solving their about something. They're solving their about something. They're solving their own problem. Like, I need to focus on own problem. Like, I need to focus on own problem. Like, I need to focus on leading. I don't need to be get like leading. I don't need to be get like leading. I don't need to be get like you're all figuring this out. And I'm you're all figuring this out. And I'm you're all figuring this out. And I'm not saying I do kind of want to be CCed not saying I do kind of want to be CCed not saying I do kind of want to be CCed sometimes. I need to be kept a breast of sometimes. I need to be kept a breast of sometimes. I need to be kept a breast of what's going on, but I don't need to be what's going on, but I don't need to be what's going on, but I don't need to be interrupted. My train of thought doesn't interrupted. My train of thought doesn't interrupted. My train of thought doesn't need to be interrupted when I'm finally need to be interrupted when I'm finally need to be interrupted when I'm finally sitting down to focus. sitting down to focus. sitting down to focus. >> A lot of people don't want to be rude, >> A lot of people don't want to be rude, >> A lot of people don't want to be rude, and there's so much social pressure to and there's so much social pressure to and there's so much social pressure to respond quickly, respond quickly, respond quickly, >> to say yes, to take the meeting, to do >> to say yes, to take the meeting, to do >> to say yes, to take the meeting, to do the thing, go to the whatever. the thing, go to the whatever. the thing, go to the whatever. >> So, I the question I was going to ask >> So, I the question I was going to ask >> So, I the question I was going to ask you is who is like the most focused you is who is like the most focused you is who is like the most focused person you've ever met in this regard? person you've ever met in this regard? person you've ever met in this regard? And then my my sort of sub question was And then my my sort of sub question was And then my my sort of sub question was like I bet they're I bet they're often like I bet they're I bet they're often like I bet they're I bet they're often seen as rude.

seen as rude. seen as rude. >> Yeah. >> Yeah. >> Yeah. >> Or like I bet they have to develop a >> Or like I bet they have to develop a >> Or like I bet they have to develop a muscle um against people pleasing. muscle um against people pleasing. muscle um against people pleasing. >> Indeed. Yeah. I honestly probably the >> Indeed. Yeah. I honestly probably the >> Indeed. Yeah. I honestly probably the the first person that came to my mind is the first person that came to my mind is the first person that came to my mind is um honestly my husband. [laughter] Yeah. um honestly my husband. [laughter] Yeah. um honestly my husband. [laughter] Yeah. Who's a who's a faculty? He's here. Who's a who's a faculty? He's here. Who's a who's a faculty? He's here. >> No, he's in there, isn't he? >> No, he's in there, isn't he? >> No, he's in there, isn't he? >> Um besides me, >> Um besides me, >> Um besides me, >> you'll get a right to reply. [laughter] >> you'll get a right to reply. [laughter] >> you'll get a right to reply. [laughter] Like besides to me, he mostly he's a Like besides to me, he mostly he's a Like besides to me, he mostly he's a like his default his default is no. I like his default his default is no. I like his default his default is no. I have a sense everyone has a default. I'm have a sense everyone has a default. I'm have a sense everyone has a default. I'm a default yes person, you know, and he's a default yes person, you know, and he's a default yes person, you know, and he's a default no person. We run a company a default no person. We run a company a default no person. We run a company together, which by the way, two people together, which by the way, two people together, which by the way, two people at the helm that's default no, default at the helm that's default no, default at the helm that's default no, default yes, I think makes a really good balance yes, I think makes a really good balance yes, I think makes a really good balance because we debate it out. because we debate it out. because we debate it out. >> Everything becomes a discussion. I'm >> Everything becomes a discussion. I'm >> Everything becomes a discussion. I'm like, "Oh, this what a great like, "Oh, this what a great like, "Oh, this what a great opportunity. We should totally do this." opportunity. We should totally do this." opportunity. We should totally do this." And he's like, "This is not the And he's like, "This is not the And he's like, "This is not the objective. Stay on the object." I'm objective. Stay on the object." I'm objective. Stay on the object." I'm like, "Well, but this shiny new object like, "Well, but this shiny new object like, "Well, but this shiny new object and this thing and blah blah blah." And and this thing and blah blah blah." And and this thing and blah blah blah." And it's like, oh, impact and all of the it's like, oh, impact and all of the it's like, oh, impact and all of the things. things. things. >> He protects his resources and his most >> He protects his resources and his most >> He protects his resources and his most precious resource is his time. His time precious resource is his time. His time precious resource is his time. His time and his attention. I'll I'll I'll and his attention. I'll I'll I'll and his attention. I'll I'll I'll channel him. He'll say, "Yeah, maybe channel him. He'll say, "Yeah, maybe channel him. He'll say, "Yeah, maybe it's disappointing to some that I did it's disappointing to some that I did it's disappointing to some that I did not make it to that meeting." But I not make it to that meeting." But I not make it to that meeting." But I think people will find over time that my think people will find over time that my think people will find over time that my unique contribution to that meeting unique contribution to that meeting unique contribution to that meeting would have not been relevant. They were would have not been relevant. They were would have not been relevant. They were just fine without me. And the fact that just fine without me. And the fact that just fine without me. And the fact that I did not attend that meeting allowed me I did not attend that meeting allowed me I did not attend that meeting allowed me to sit down and finish this and do this to sit down and finish this and do this to sit down and finish this and do this thing and come up with this idea which thing and come up with this idea which thing and come up with this idea which is helping the entire ecosystem of work.

is helping the entire ecosystem of work. is helping the entire ecosystem of work. >> I sat and interviewed Kevin Olirri and >> I sat and interviewed Kevin Olirri and >> I sat and interviewed Kevin Olirri and he said something to me which has stayed he said something to me which has stayed he said something to me which has stayed with me ever since. But I know it's also with me ever since. But I know it's also with me ever since. But I know it's also stayed with my listeners because they stayed with my listeners because they stayed with my listeners because they say it back to me out in the world. Um say it back to me out in the world. Um say it back to me out in the world. Um he talked about his experience working he talked about his experience working he talked about his experience working with Steve Jobs and also Elon Musk and with Steve Jobs and also Elon Musk and with Steve Jobs and also Elon Musk and he talked about this concept of signal he talked about this concept of signal he talked about this concept of signal versus noise. versus noise. versus noise. >> Yes. And he said Steve Jobs had the most >> Yes. And he said Steve Jobs had the most >> Yes. And he said Steve Jobs had the most remarkable ability to focus on the remarkable ability to focus on the remarkable ability to focus on the signal versus the noise. He described it signal versus the noise. He described it signal versus the noise. He described it as 80/20. And for the for anyone that as 80/20. And for the for anyone that as 80/20. And for the for anyone that doesn't understand the analogy, signal doesn't understand the analogy, signal doesn't understand the analogy, signal is like the most important thing I is like the most important thing I is like the most important thing I should be doing today. Noise is should be doing today. Noise is should be doing today. Noise is everything else. He says the thing about everything else. He says the thing about everything else. He says the thing about Steve Jobs is it was always like Steve Jobs is it was always like Steve Jobs is it was always like why are we talking about this? This is why are we talking about this? This is why are we talking about this? This is the most important thing. And then I I the most important thing. And then I I the most important thing. And then I I saw Johnny Ies being interviewed and saw Johnny Ies being interviewed and saw Johnny Ies being interviewed and Johnny Ives was describing Steve Jobs Johnny Ives was describing Steve Jobs Johnny Ives was describing Steve Jobs and Johnny Ives said the most remarkable and Johnny Ives said the most remarkable and Johnny Ives said the most remarkable thing about Steve is his focus. And he thing about Steve is his focus. And he thing about Steve is his focus. And he said focus isn't doing one thing instead said focus isn't doing one thing instead said focus isn't doing one thing instead of another. Focus is waking up in the of another. Focus is waking up in the of another. Focus is waking up in the morning and thinking something is a morning and thinking something is a morning and thinking something is a brilliant idea and with every bone in brilliant idea and with every bone in brilliant idea and with every bone in your body you know that that thing is your body you know that that thing is your body you know that that thing is brilliant and you want to do it and you brilliant and you want to do it and you brilliant and you want to do it and you say no to it anyway. He said, "Steve was say no to it anyway. He said, "Steve was say no to it anyway. He said, "Steve was the most remarkably focused person I the most remarkably focused person I the most remarkably focused person I have ever met." And he would often go up have ever met." And he would often go up have ever met." And he would often go up to Johnny Ives and ask him what he had to Johnny Ives and ask him what he had to Johnny Ives and ask him what he had said no to. And Johnny said he would said no to. And Johnny said he would said no to. And Johnny said he would have these sacrificial things that he have these sacrificial things that he have these sacrificial things that he wasn't remotely interested in anyway.

wasn't remotely interested in anyway. wasn't remotely interested in anyway. And Steve would know that and push him And Steve would know that and push him And Steve would know that and push him even harder. Like what what have you even harder. Like what what have you even harder. Like what what have you said no to that with every bone in your said no to that with every bone in your said no to that with every bone in your body you knew was a brilliant idea, but body you knew was a brilliant idea, but body you knew was a brilliant idea, but you said no to it because we are focused you said no to it because we are focused you said no to it because we are focused on this. And the last part of that story on this. And the last part of that story on this. And the last part of that story is Kevin Olri said that Elon is the only is Kevin Olri said that Elon is the only is Kevin Olri said that Elon is the only person he's ever encountered that is person he's ever encountered that is person he's ever encountered that is more focused than Steve Jobs. Wow. more focused than Steve Jobs. Wow. more focused than Steve Jobs. Wow. >> And I I I really this is part of the >> And I I I really this is part of the >> And I I I really this is part of the reason why I'm so excited to speak to reason why I'm so excited to speak to reason why I'm so excited to speak to you because I want to be more like that. you because I want to be more like that. you because I want to be more like that. I want to get to 8020. I want to get to 8020. I want to get to 8020. >> So, >> So, >> So, >> you're well on your way cuz you've >> you're well on your way cuz you've >> you're well on your way cuz you've already given me your phone. already given me your phone. already given me your phone. >> I know that's anxious about >> I know that's anxious about >> I know that's anxious about >> I'm not even kidding though. This is the >> I'm not even kidding though. This is the >> I'm not even kidding though. This is the noise. noise. noise. >> You can either increase >> You can either increase >> You can either increase the signal or you can decrease the the signal or you can decrease the the signal or you can decrease the noise. What do you think is easier? noise. What do you think is easier? noise. What do you think is easier? >> Decreasing the noise >> Decreasing the noise >> Decreasing the noise >> for sure. As a first step. as a first >> for sure. As a first step. as a first >> for sure. As a first step. as a first step. Of course, step. Of course, step. Of course, >> I think that's actually what they do. >> I think that's actually what they do. >> I think that's actually what they do. And again, I don't know a ton about And again, I don't know a ton about And again, I don't know a ton about this, but I actually think that's what this, but I actually think that's what this, but I actually think that's what they did when they discovered the the they did when they discovered the the they did when they discovered the the radio was the job was to reduce the radio was the job was to reduce the radio was the job was to reduce the noise. noise. noise. >> Mhm. >> Mhm. >> Mhm. >> They never mention increasing the signal >> They never mention increasing the signal >> They never mention increasing the signal >> cuz it's rather difficult. It's it's >> cuz it's rather difficult. It's it's >> cuz it's rather difficult. It's it's possible.

possible. possible. >> It's there. >> It's there. >> It's there. >> It's there. >> It's there. >> It's there. >> It's literally get the out of your >> It's literally get the out of your >> It's literally get the out of your life. We we now think that multitasking life. We we now think that multitasking life. We we now think that multitasking or context switching is a skill and we or context switching is a skill and we or context switching is a skill and we think you mentioned a term earlier on think you mentioned a term earlier on think you mentioned a term earlier on which I've never heard. Mono which I've never heard. Mono which I've never heard. Mono >> monotasking. >> monotasking. >> monotasking. >> You said the brain is a monotasker. >> You said the brain is a monotasker. >> You said the brain is a monotasker. >> Yeah, it's a monotasking machine. >> Yeah, it's a monotasking machine. >> Yeah, it's a monotasking machine. >> What did prove that to me? How this >> What did prove that to me? How this >> What did prove that to me? How this thing here? This is a monotasking thing here? This is a monotasking thing here? This is a monotasking machine. machine. machine. >> It is. Yes, it is. So, this entire >> It is. Yes, it is. So, this entire >> It is. Yes, it is. So, this entire system is designed for survival. system is designed for survival. system is designed for survival. Human beings are I always kind of joke Human beings are I always kind of joke Human beings are I always kind of joke and say we're not quite competitive in and say we're not quite competitive in and say we're not quite competitive in the animal kingdom. the animal kingdom. the animal kingdom. Like I mean I work out but I'm I can't Like I mean I work out but I'm I can't Like I mean I work out but I'm I can't fight off like an actual predator, you fight off like an actual predator, you fight off like an actual predator, you know? Like my nails aren't teeth my know? Like my nails aren't teeth my know? Like my nails aren't teeth my teeth aren't that sharp. It's we are teeth aren't that sharp. It's we are teeth aren't that sharp. It's we are kind of puny. kind of puny. kind of puny. But where we're not puny is this. So it But where we're not puny is this. So it But where we're not puny is this. So it is in my ability to strategize, think, is in my ability to strategize, think, is in my ability to strategize, think, and focus where I can outsmart and focus where I can outsmart and focus where I can outsmart predators. That's how human beings have predators. That's how human beings have predators. That's how human beings have survived. That's how we're running the survived. That's how we're running the survived. That's how we're running the world. Do you know about a third of the world. Do you know about a third of the world. Do you know about a third of the human brain like I and I say the the human brain like I and I say the the human brain like I and I say the the cortical real estate so real estate cortical real estate so real estate cortical real estate so real estate across this human cortex is dedicated across this human cortex is dedicated across this human cortex is dedicated just to looking and listening.

just to looking and listening. just to looking and listening. >> That's a lot just easedropping loud >> That's a lot just easedropping loud >> That's a lot just easedropping loud sounds that might come into view. So sounds that might come into view. So sounds that might come into view. So we're designed to be hypervigilant to we're designed to be hypervigilant to we're designed to be hypervigilant to anything that might come in our anything that might come in our anything that might come in our environment which I mean think of an environment which I mean think of an environment which I mean think of an open office. Think of a typical setup open office. Think of a typical setup open office. Think of a typical setup where people are working like the where people are working like the where people are working like the example I gave of that executive example I gave of that executive example I gave of that executive literally sitting in a glass box with literally sitting in a glass box with literally sitting in a glass box with all the people that he works with all the people that he works with all the people that he works with walking by constantly and all this noise walking by constantly and all this noise walking by constantly and all this noise and he's trying to find the signal and and he's trying to find the signal and and he's trying to find the signal and he's trying to tap into the signal and he's trying to tap into the signal and he's trying to tap into the signal and I'm like no I want our species to keep I'm like no I want our species to keep I'm like no I want our species to keep advancing and I want us to advance as advancing and I want us to advance as advancing and I want us to advance as fast as humanly possible and I know we fast as humanly possible and I know we fast as humanly possible and I know we can but all the brilliance of humanity can but all the brilliance of humanity can but all the brilliance of humanity is currently being sucked away by these is currently being sucked away by these is currently being sucked away by these distractions. distractions. distractions. There seems to be, as I was thinking There seems to be, as I was thinking There seems to be, as I was thinking about that, there seems to be two ways about that, there seems to be two ways about that, there seems to be two ways that distractions find us. The first is that distractions find us. The first is that distractions find us. The first is the notification comes to us the notification comes to us the notification comes to us >> or the thing pings or whatever. The >> or the thing pings or whatever. The >> or the thing pings or whatever. The Apple Watch vibrates. The other is we're Apple Watch vibrates. The other is we're Apple Watch vibrates. The other is we're in the middle of work and we stumble in the middle of work and we stumble in the middle of work and we stumble across something which is a little bit across something which is a little bit across something which is a little bit difficult or tricky or a little bit difficult or tricky or a little bit difficult or tricky or a little bit uncomfortable and we go seeking out the uncomfortable and we go seeking out the uncomfortable and we go seeking out the distraction. distraction. distraction. So, you know, we might be in the middle So, you know, we might be in the middle So, you know, we might be in the middle of an essay, it's a little bit tricky of an essay, it's a little bit tricky of an essay, it's a little bit tricky and so we could reach for our WhatsApp and so we could reach for our WhatsApp and so we could reach for our WhatsApp and we're chatting in a group chat about and we're chatting in a group chat about and we're chatting in a group chat about the weekend.

the weekend. the weekend. >> Yeah. >> Yeah. >> Yeah. Is that a true sort of accurate Is that a true sort of accurate Is that a true sort of accurate reflection of how humans behave? reflection of how humans behave? reflection of how humans behave? >> Yes, >> Yes, >> Yes, >> it is. Because I was just thinking about >> it is. Because I was just thinking about >> it is. Because I was just thinking about my own behavior sometimes. Yes. Ping. I my own behavior sometimes. Yes. Ping. I my own behavior sometimes. Yes. Ping. I don't have notifications on. Well, I don't have notifications on. Well, I don't have notifications on. Well, I don't have most notifications on, but I don't have most notifications on, but I don't have most notifications on, but I still find myself reaching for the phone still find myself reaching for the phone still find myself reaching for the phone every minute. every minute. every minute. >> So, the human brain is a it's a >> So, the human brain is a it's a >> So, the human brain is a it's a problem-solving machine. It's important problem-solving machine. It's important problem-solving machine. It's important to keep this in mind. So, I'll stack a to keep this in mind. So, I'll stack a to keep this in mind. So, I'll stack a few again biological laws here. That few again biological laws here. That few again biological laws here. That brings us to understanding why we all brings us to understanding why we all brings us to understanding why we all all have a tendency towards what I would all have a tendency towards what I would all have a tendency towards what I would consider to be avoidance of discomfort. consider to be avoidance of discomfort. consider to be avoidance of discomfort. Now discomfort, let's list out some Now discomfort, let's list out some Now discomfort, let's list out some uncomfortable feelings. Overwhelm, uncomfortable feelings. Overwhelm, uncomfortable feelings. Overwhelm, stress, anxiety, confusion. stress, anxiety, confusion. stress, anxiety, confusion. What are some other ones? You feeling a What are some other ones? You feeling a What are some other ones? You feeling a little depressed, little FOMO, lonely. little depressed, little FOMO, lonely. little depressed, little FOMO, lonely. What are some other ones? What are some other ones? What are some other ones? >> I think you you nailed it. >> I think you you nailed it. >> I think you you nailed it. >> Those are all the ones. Yeah. >> Those are all the ones. Yeah. >> Those are all the ones. Yeah. >> Um, anger, you know, frustration. Your >> Um, anger, you know, frustration. Your >> Um, anger, you know, frustration. Your brain also, by the way, is your friend.

brain also, by the way, is your friend. brain also, by the way, is your friend. It doesn't, if you don't want to feel It doesn't, if you don't want to feel It doesn't, if you don't want to feel them, your brain is you and doesn't want them, your brain is you and doesn't want them, your brain is you and doesn't want to feel them either. Your brain is to feel them either. Your brain is to feel them either. Your brain is designed to help you and problem solve. designed to help you and problem solve. designed to help you and problem solve. So, it goes, "Well, we're overwhelmed. So, it goes, "Well, we're overwhelmed. So, it goes, "Well, we're overwhelmed. this. How do I avoid this?" So, this. How do I avoid this?" So, this. How do I avoid this?" So, it's going to try to solve the problem. it's going to try to solve the problem. it's going to try to solve the problem. Now, there's two ways to solve what Now, there's two ways to solve what Now, there's two ways to solve what you're overwhelmed about, right? You you're overwhelmed about, right? You you're overwhelmed about, right? You could either deal with it head-on, which could either deal with it head-on, which could either deal with it head-on, which sounds like a heck of a lot of work, or sounds like a heck of a lot of work, or sounds like a heck of a lot of work, or you could avoid it. know emotional you could avoid it. know emotional you could avoid it. know emotional avoidance. avoidance. avoidance. Now, what's the fastest and easiest way Now, what's the fastest and easiest way Now, what's the fastest and easiest way in the modern world we can avoid what's in the modern world we can avoid what's in the modern world we can avoid what's going on inside of us? going on inside of us? going on inside of us? >> Tik Tok, Shake Shack, pornography. Uh, >> Tik Tok, Shake Shack, pornography. Uh, >> Tik Tok, Shake Shack, pornography. Uh, >> so we we immediately go numb. And I >> so we we immediately go numb. And I >> so we we immediately go numb. And I think normalizing that is the first step think normalizing that is the first step think normalizing that is the first step because what our phones have done for us because what our phones have done for us because what our phones have done for us is created an exit, a very fast cheap is created an exit, a very fast cheap is created an exit, a very fast cheap exit to reality. exit to reality. exit to reality. >> I know you would have heard about those >> I know you would have heard about those >> I know you would have heard about those studies where they put people in a room studies where they put people in a room studies where they put people in a room and give them the opportunity to and give them the opportunity to and give them the opportunity to electrocute themselves. So essentially electrocute themselves. So essentially electrocute themselves. So essentially the study is people get electrocuted the study is people get electrocuted the study is people get electrocuted before the study starts and then they're before the study starts and then they're before the study starts and then they're put in a room on their own with a button put in a room on their own with a button put in a room on their own with a button that would electrocute them again. They that would electrocute them again. They that would electrocute them again. They describe before the study starts on describe before the study starts on describe before the study starts on average being willing to pay to not be average being willing to pay to not be average being willing to pay to not be electrocuted again. But once they're put electrocuted again. But once they're put electrocuted again. But once they're put alone with this electrocution button, alone with this electrocution button, alone with this electrocution button, >> many people continue to shock themselves >> many people continue to shock themselves >> many people continue to shock themselves over and over again. And in the study, over and over again. And in the study, over and over again. And in the study, men shock themselves more than women.

men shock themselves more than women. men shock themselves more than women. One particular guy in the study, One particular guy in the study, One particular guy in the study, electrocuted himself hundreds of times electrocuted himself hundreds of times electrocuted himself hundreds of times um when left alone and being asked to um when left alone and being asked to um when left alone and being asked to sit and do nothing. And the conclusion sit and do nothing. And the conclusion sit and do nothing. And the conclusion from the study is that we'd rather from the study is that we'd rather from the study is that we'd rather electrocute ourselves than sit alone in electrocute ourselves than sit alone in electrocute ourselves than sit alone in silence these days. And um do you know silence these days. And um do you know silence these days. And um do you know what? It sounds crazy, but in a way what? It sounds crazy, but in a way what? It sounds crazy, but in a way that's kind of what we're doing with our that's kind of what we're doing with our that's kind of what we're doing with our phones. In a way, when my phone dies, phones. In a way, when my phone dies, phones. In a way, when my phone dies, and I'm just going to be honest, cuz I and I'm just going to be honest, cuz I and I'm just going to be honest, cuz I don't think there's any point in me don't think there's any point in me don't think there's any point in me trying to pretend I'm something trying to pretend I'm something trying to pretend I'm something I'm not. When my phone dies, I it's like I'm not. When my phone dies, I it's like I'm not. When my phone dies, I it's like a mild feeling of anxiety when my phone a mild feeling of anxiety when my phone a mild feeling of anxiety when my phone dies. And I'm most certainly addicted to dies. And I'm most certainly addicted to dies. And I'm most certainly addicted to my phone. I spend an unbelievable amount my phone. I spend an unbelievable amount my phone. I spend an unbelievable amount of hours with that thing. I probably of hours with that thing. I probably of hours with that thing. I probably pick it up 200 times a day just to pick it up 200 times a day just to pick it up 200 times a day just to check. So, we're going to remove the check. So, we're going to remove the check. So, we're going to remove the phone when we're doing deep work. We're phone when we're doing deep work. We're phone when we're doing deep work. We're going to turn off notifications as it going to turn off notifications as it going to turn off notifications as it relates to the phone. Anything else? relates to the phone. Anything else? relates to the phone. Anything else? >> Yes. Okay. There's plenty. I liken what >> Yes. Okay. There's plenty. I liken what >> Yes. Okay. There's plenty. I liken what the tech big tech essentially what the tech big tech essentially what the tech big tech essentially what technology has done to really honestly technology has done to really honestly technology has done to really honestly hijack the brain and make it addicted.

hijack the brain and make it addicted. hijack the brain and make it addicted. I find that it is eerily similar to how I find that it is eerily similar to how I find that it is eerily similar to how the food industry got us addicted to the food industry got us addicted to the food industry got us addicted to sugar and processed food. My humble sugar and processed food. My humble sugar and processed food. My humble belief is that it's the exact same belief is that it's the exact same belief is that it's the exact same three-part framework and it's the three-part framework and it's the three-part framework and it's the playbook was copied nearly identically. playbook was copied nearly identically. playbook was copied nearly identically. We have obviously a fundamental need to We have obviously a fundamental need to We have obviously a fundamental need to eat. Now, if you look at the food eat. Now, if you look at the food eat. Now, if you look at the food industry, how might we hijack biology industry, how might we hijack biology industry, how might we hijack biology and the brain? Yeah, I know. E evil and the brain? Yeah, I know. E evil and the brain? Yeah, I know. E evil fingers work. How might we hijack the fingers work. How might we hijack the fingers work. How might we hijack the brain to actually get it addicted to brain to actually get it addicted to brain to actually get it addicted to sugar and to processed food if we know sugar and to processed food if we know sugar and to processed food if we know there's a fundamental need there? Well, there's a fundamental need there? Well, there's a fundamental need there? Well, [snorts] how you do that is you increase [snorts] how you do that is you increase [snorts] how you do that is you increase the stimulation of the food. And you do the stimulation of the food. And you do the stimulation of the food. And you do that by actually just injecting sugar that by actually just injecting sugar that by actually just injecting sugar wherever you can. I'm not sure how it is wherever you can. I'm not sure how it is wherever you can. I'm not sure how it is in the UK, but if you in here in the in the UK, but if you in here in the in the UK, but if you in here in the United States, look on the back label of United States, look on the back label of United States, look on the back label of of pretty much any loaf of bread that of pretty much any loaf of bread that of pretty much any loaf of bread that you want to buy and there's sugar in it. you want to buy and there's sugar in it. you want to buy and there's sugar in it. I can bake bread. You don't need sugar I can bake bread. You don't need sugar I can bake bread. You don't need sugar necessarily to make a loaf of bread, necessarily to make a loaf of bread, necessarily to make a loaf of bread, >> right? It doesn't have to be a sweet >> right? It doesn't have to be a sweet >> right? It doesn't have to be a sweet loaf, but lo and behold, there it is.

loaf, but lo and behold, there it is. loaf, but lo and behold, there it is. So, we're injecting all of this sugar in So, we're injecting all of this sugar in So, we're injecting all of this sugar in increasing the stimulation of the food, increasing the stimulation of the food, increasing the stimulation of the food, right? And that's how you can get right? And that's how you can get right? And that's how you can get somebody hooked. Now, why would humans somebody hooked. Now, why would humans somebody hooked. Now, why would humans be already sort of naturally addicted to be already sort of naturally addicted to be already sort of naturally addicted to sugar? Because food used to be scarce. sugar? Because food used to be scarce. sugar? Because food used to be scarce. It's hard to find. So, we're naturally It's hard to find. So, we're naturally It's hard to find. So, we're naturally going to be inclined to these things going to be inclined to these things going to be inclined to these things that are indicators of jackpots. Salt, that are indicators of jackpots. Salt, that are indicators of jackpots. Salt, fat, sugar. Yummy, yummy, yummy. It's fat, sugar. Yummy, yummy, yummy. It's fat, sugar. Yummy, yummy, yummy. It's how you make food really delicious, how you make food really delicious, how you make food really delicious, right? And we're all naturally inclined right? And we're all naturally inclined right? And we're all naturally inclined to to desire those things and covet to to desire those things and covet to to desire those things and covet those things and be really, really those things and be really, really those things and be really, really stimulated by them. So, what you do is stimulated by them. So, what you do is stimulated by them. So, what you do is you inject those yummy, yummy things. you inject those yummy, yummy things. you inject those yummy, yummy things. So, you're increasing the stimulation of So, you're increasing the stimulation of So, you're increasing the stimulation of your food. Oh, it's so amazing. Then, your food. Oh, it's so amazing. Then, your food. Oh, it's so amazing. Then, you decrease the friction. Let's make it you decrease the friction. Let's make it you decrease the friction. Let's make it easier for people to get this stuff. You easier for people to get this stuff. You easier for people to get this stuff. You make everything adorably packaged and make everything adorably packaged and make everything adorably packaged and portioned out so that and you make it portioned out so that and you make it portioned out so that and you make it easy and easy fast like fast food fast easy and easy fast like fast food fast easy and easy fast like fast food fast easily accessible and available all of easily accessible and available all of easily accessible and available all of the time. So you're decreasing the the time. So you're decreasing the the time. So you're decreasing the friction. You no longer need to make friction. You no longer need to make friction. You no longer need to make yourself something. You don't need to yourself something. You don't need to yourself something. You don't need to make a meal. We have fast food. It's make a meal. We have fast food. It's make a meal. We have fast food. It's right there right available. You open up right there right available. You open up right there right available. You open up a bar good to go. Then you decrease the a bar good to go. Then you decrease the a bar good to go. Then you decrease the satiation. You decrease the satiation by satiation. You decrease the satiation by satiation. You decrease the satiation by removing the parts of food that make removing the parts of food that make removing the parts of food that make food satiating. Because remember this is food satiating. Because remember this is food satiating. Because remember this is a fundamental need. I I'm hungry. I want a fundamental need. I I'm hungry. I want a fundamental need. I I'm hungry. I want to eat something.

to eat something. to eat something. >> Satiating being full. >> Satiating being full. >> Satiating being full. >> Being full. Yes. My body needs things >> Being full. Yes. My body needs things >> Being full. Yes. My body needs things that would make me full. And what makes that would make me full. And what makes that would make me full. And what makes us full in food? us full in food? us full in food? >> Protein. >> Protein. >> Protein. >> Fiber. Candy. >> Fiber. Candy. >> Fiber. Candy. Nope. There's no protein. There's no Nope. There's no protein. There's no Nope. There's no protein. There's no fiber. So, the food industry has figured fiber. So, the food industry has figured fiber. So, the food industry has figured this out. this out. this out. Technology has done the same thing. Technology has done the same thing. Technology has done the same thing. They've done the exact same thing. They They've done the exact same thing. They They've done the exact same thing. They followed the exact same playbook. They followed the exact same playbook. They followed the exact same playbook. They increase the stimulation by increasing increase the stimulation by increasing increase the stimulation by increasing this color saturation of the icons and this color saturation of the icons and this color saturation of the icons and the light that's emitted from the the light that's emitted from the the light that's emitted from the screen. So that your actual technology screen. So that your actual technology screen. So that your actual technology looks more visually stimulating. And looks more visually stimulating. And looks more visually stimulating. And that visual stimulation, as we were that visual stimulation, as we were that visual stimulation, as we were talking about before, huge part of your talking about before, huge part of your talking about before, huge part of your cortex is your visual cortex, your cortex is your visual cortex, your cortex is your visual cortex, your occipital lobe. So it's super super occipital lobe. So it's super super occipital lobe. So it's super super stimulated by all of that color stimulated by all of that color stimulated by all of that color saturation. So it's like, oh my gosh, saturation. So it's like, oh my gosh, saturation. So it's like, oh my gosh, think of like a casino. You've never think of like a casino. You've never think of like a casino. You've never been [clears throat] to a casino and been [clears throat] to a casino and been [clears throat] to a casino and you're like, oh, they've went with you're like, oh, they've went with you're like, oh, they've went with neutrals. neutrals. neutrals. >> Yeah. >> Yeah. >> Yeah. >> You know what I mean? It's all the >> You know what I mean? It's all the >> You know what I mean? It's all the colors all the time, all the lights, colors all the time, all the lights, colors all the time, all the lights, it's all the things. So, it's it's all the things. So, it's it's all the things. So, it's stimulating and you keep looking at it. stimulating and you keep looking at it. stimulating and you keep looking at it. The other way that we've increased the The other way that we've increased the The other way that we've increased the stimulation with technology is short stimulation with technology is short stimulation with technology is short form reels, form reels, form reels, short form content, super super fast Tik short form content, super super fast Tik short form content, super super fast Tik Tok style, so that it's uber stimulating Tok style, so that it's uber stimulating Tok style, so that it's uber stimulating and you can't look away. And by the way, and you can't look away. And by the way, and you can't look away. And by the way, there's an entire field intermittent there's an entire field intermittent there's an entire field intermittent variable rewards. You get these jackpots variable rewards. You get these jackpots variable rewards. You get these jackpots once in a while, right? What's once in a while, right? What's once in a while, right? What's fascinating about the algorithm, by the fascinating about the algorithm, by the fascinating about the algorithm, by the way, and your algorithm, I'm sure, is way, and your algorithm, I'm sure, is way, and your algorithm, I'm sure, is exactly the same. Your algorithm knows exactly the same. Your algorithm knows exactly the same. Your algorithm knows you really, really well, and it knows you really, really well, and it knows you really, really well, and it knows what content you're going to love that what content you're going to love that what content you're going to love that day. So, it's got all this like saved up day. So, it's got all this like saved up day. So, it's got all this like saved up content for you. So, it's got like, ooh,

content for you. So, it's got like, ooh, content for you. So, it's got like, ooh, Steven's going to love this. He's really Steven's going to love this. He's really Steven's going to love this. He's really going to love this because he even liked going to love this because he even liked going to love this because he even liked this thing like a week ago. Like this thing like a week ago. Like this thing like a week ago. Like something like this. Okay. Okay. And something like this. Okay. Okay. And something like this. Okay. Okay. And it's got this treasure trove of stuff it's got this treasure trove of stuff it's got this treasure trove of stuff that it's holding for you. You get on to that it's holding for you. You get on to that it's holding for you. You get on to one of these apps and you start one of these apps and you start one of these apps and you start scrolling. It's not going to show you scrolling. It's not going to show you scrolling. It's not going to show you the stuff it knows you're going to love. the stuff it knows you're going to love. the stuff it knows you're going to love. Not in the beginning. That's bad Not in the beginning. That's bad Not in the beginning. That's bad business, don't you think? You just came business, don't you think? You just came business, don't you think? You just came into the store. You have all the energy into the store. You have all the energy into the store. You have all the energy in the world. You obviously have nothing in the world. You obviously have nothing in the world. You obviously have nothing better to do. So, you've now sat down better to do. So, you've now sat down better to do. So, you've now sat down and in the beginning I can show you meh and in the beginning I can show you meh and in the beginning I can show you meh content. I can just show you like in the content. I can just show you like in the content. I can just show you like in the beginning because I have your attention beginning because I have your attention beginning because I have your attention and it knows how long it has your and it knows how long it has your and it knows how long it has your attention. Every person is a little bit attention. Every person is a little bit attention. Every person is a little bit different. So, it knows how long it can different. So, it knows how long it can different. So, it knows how long it can just serve you up medium to like low just serve you up medium to like low just serve you up medium to like low entertaining content and interesting entertaining content and interesting entertaining content and interesting content before you say to yourself, "I'm content before you say to yourself, "I'm content before you say to yourself, "I'm done. This is boring. I'm going to get done. This is boring. I'm going to get done. This is boring. I'm going to get off and I'm going to do go do something off and I'm going to do go do something off and I'm going to do go do something else." It knows the moment you're about else." It knows the moment you're about else." It knows the moment you're about to do that and right before you do that to do that and right before you do that to do that and right before you do that hits you with a jackpot. hits you with a jackpot. hits you with a jackpot. >> Diario clip >> Diario clip >> Diario clip >> like that. Bang. >> like that. Bang. >> like that. Bang. >> Bang. Exactly. It's like there he >> Bang. Exactly. It's like there he >> Bang. Exactly. It's like there he [laughter] is. It's that Bartlett again [laughter] is. It's that Bartlett again [laughter] is. It's that Bartlett again and I can't look away. And and I can't look away. And and I can't look away. And >> people are watching this real right now >> people are watching this real right now >> people are watching this real right now and they're thinking this was the one I and they're thinking this was the one I and they're thinking this was the one I was just about to bounce.

was just about to bounce. was just about to bounce. >> This is the one. You love this, right? >> This is the one. You love this, right? >> This is the one. You love this, right? You love this. You love this. You love this. >> But [laughter] there's science behind >> But [laughter] there's science behind >> But [laughter] there's science behind this. I remember being 16 years old in this. I remember being 16 years old in this. I remember being 16 years old in psychology class and reading about the psychology class and reading about the psychology class and reading about the pigeons and variable rewards. pigeons and variable rewards. pigeons and variable rewards. >> Totally. >> Totally. >> Totally. >> What is this? What is this variable >> What is this? What is this variable >> What is this? What is this variable rewards uh phenomenon? rewards uh phenomenon? rewards uh phenomenon? >> Oh my gosh, it's so humans are >> Oh my gosh, it's so humans are >> Oh my gosh, it's so humans are fascinating. I find humans to be the fascinating. I find humans to be the fascinating. I find humans to be the coolest thing in the known universe. coolest thing in the known universe. coolest thing in the known universe. It's We're so ridiculous. [sighs] It's We're so ridiculous. [sighs] It's We're so ridiculous. [sighs] Human beings, believe it or not, do not Human beings, believe it or not, do not Human beings, believe it or not, do not love consistent reward. love consistent reward. love consistent reward. We become more addicted when it's in We become more addicted when it's in We become more addicted when it's in fact intermittent and somewhat variable. fact intermittent and somewhat variable. fact intermittent and somewhat variable. >> So, when we don't know when it's coming, >> So, when we don't know when it's coming, >> So, when we don't know when it's coming, but we know it's coming. but we know it's coming. but we know it's coming. >> Yeah, this is I have a whole theory on >> Yeah, this is I have a whole theory on >> Yeah, this is I have a whole theory on like people who are in toxic like people who are in toxic like people who are in toxic relationships. Like, seriously, think relationships. Like, seriously, think relationships. Like, seriously, think about like love bombing. This is the about like love bombing. This is the about like love bombing. This is the science of love bombing. Like, I'm an science of love bombing. Like, I'm an science of love bombing. Like, I'm an I'm an I'm like I'm an I'm like I'm an I'm like ghosting you and then bam, I hit you ghosting you and then bam, I hit you ghosting you and then bam, I hit you with a bunch of love. And people like, with a bunch of love. And people like, with a bunch of love. And people like, oh my. and then they become addicted to oh my. and then they become addicted to oh my. and then they become addicted to these toxic relationships. these toxic relationships. these toxic relationships. Similar concept. So the algorithm works Similar concept. So the algorithm works Similar concept. So the algorithm works exactly the same way. If it showed you exactly the same way. If it showed you exactly the same way. If it showed you every single thing that you wanted to every single thing that you wanted to every single thing that you wanted to see, by the way, only diary of a CEO see, by the way, only diary of a CEO see, by the way, only diary of a CEO clips. That's it. The whole feed for clips. That's it. The whole feed for clips. That's it. The whole feed for like 5 hours straight. It's just like like 5 hours straight. It's just like like 5 hours straight. It's just like bam, bam, bam, bam, bam. Believe it or bam, bam, bam, bam, bam. Believe it or bam, bam, bam, bam, bam. Believe it or not, you'd be less likely to get not, you'd be less likely to get not, you'd be less likely to get addicted. We're addicted to like the, addicted. We're addicted to like the, addicted. We're addicted to like the, you know, just mess with me. I don't you know, just mess with me. I don't you know, just mess with me. I don't know when the good stuff's coming. I know when the good stuff's coming. I know when the good stuff's coming. I don't know when it's coming. This is how don't know when it's coming. This is how don't know when it's coming. This is how casinos work. This is how slot machines casinos work. This is how slot machines casinos work. This is how slot machines work. you lose. D you dude, you know work. you lose. D you dude, you know work. you lose. D you dude, you know that slot machines are programmed. It's that slot machines are programmed. It's that slot machines are programmed. It's a computer program. It's all math. They a computer program. It's all math. They a computer program. It's all math. They want you to lose a bunch of money, be in

want you to lose a bunch of money, be in want you to lose a bunch of money, be in the red, and then have you make up a the red, and then have you make up a the red, and then have you make up a $150, and then be like, "Oh, I'm back $150, and then be like, "Oh, I'm back $150, and then be like, "Oh, I'm back in." And it this is the This is the in." And it this is the This is the in." And it this is the This is the game. This is the human game. So, the game. This is the human game. So, the game. This is the human game. So, the algorithm works exactly the same. That's algorithm works exactly the same. That's algorithm works exactly the same. That's how they increase the stimulation. So, how they increase the stimulation. So, how they increase the stimulation. So, then they also decreased the friction then they also decreased the friction then they also decreased the friction just like food. Here you have the just like food. Here you have the just like food. Here you have the infinite scroll. We've literally removed infinite scroll. We've literally removed infinite scroll. We've literally removed the back stops. Do you remember the the back stops. Do you remember the the back stops. Do you remember the early days of like YouTube and early days of like YouTube and early days of like YouTube and Instagram? You had to like you only, by Instagram? You had to like you only, by Instagram? You had to like you only, by the way, saw the things that you the way, saw the things that you the way, saw the things that you followed that you subscribed to. By the followed that you subscribed to. By the followed that you subscribed to. By the way, subscribe. But like this is the way, subscribe. But like this is the way, subscribe. But like this is the point is is is actually the subscription point is is is actually the subscription point is is is actually the subscription model allows you to curate your feed a model allows you to curate your feed a model allows you to curate your feed a little bit more and say this is what I little bit more and say this is what I little bit more and say this is what I want to see, not the rest of this want to see, not the rest of this want to see, not the rest of this Right? Right? Right? >> When people don't and so the algorithm >> When people don't and so the algorithm >> When people don't and so the algorithm will just be like this, this, how about will just be like this, this, how about will just be like this, this, how about this, how about this other thing, how this, how about this other thing, how this, how about this other thing, how about this other thing. It's just about this other thing. It's just about this other thing. It's just getting you to shop around. But most getting you to shop around. But most getting you to shop around. But most importantly, it's we've removed the importantly, it's we've removed the importantly, it's we've removed the backs stop. Now we have something called backs stop. Now we have something called backs stop. Now we have something called the infinite scroll. And the infinite the infinite scroll. And the infinite the infinite scroll. And the infinite scroll is like going to a buffet and scroll is like going to a buffet and scroll is like going to a buffet and just opening your mouth and there's just just opening your mouth and there's just just opening your mouth and there's just an assembly line of food and candy just an assembly line of food and candy just an assembly line of food and candy just going straight in. Right? There's no going straight in. Right? There's no going straight in. Right? There's no back stop. It's an it just keeps going.

back stop. It's an it just keeps going. back stop. It's an it just keeps going. >> It used to be pagionation. It used to be >> It used to be pagionation. It used to be >> It used to be pagionation. It used to be like page one, page two, page three. like page one, page two, page three. like page one, page two, page three. >> Totally >> Totally >> Totally >> in the early internet. Now it's just >> in the early internet. Now it's just >> in the early internet. Now it's just infinite. infinite. infinite. >> There's no end. You're not going to >> There's no end. You're not going to >> There's no end. You're not going to reach the end of Tik Tok. It's not going reach the end of Tik Tok. It's not going reach the end of Tik Tok. It's not going to happen. I don't know if you remember to happen. I don't know if you remember to happen. I don't know if you remember this or if people remember this. There this or if people remember this. There this or if people remember this. There was an end. I remember when Instagram was an end. I remember when Instagram was an end. I remember when Instagram first came out, you would literally like first came out, you would literally like first came out, you would literally like run out of things to see and then just run out of things to see and then just run out of things to see and then just be like, "That's it. [laughter] That's be like, "That's it. [laughter] That's be like, "That's it. [laughter] That's all for today. Come back tomorrow for all for today. Come back tomorrow for all for today. Come back tomorrow for maybe maybe your friend posted another maybe maybe your friend posted another maybe maybe your friend posted another picture of their sandwich." Like you'd picture of their sandwich." Like you'd picture of their sandwich." Like you'd reach the end. There's no longer an end. reach the end. There's no longer an end. reach the end. There's no longer an end. So that's decreasing the friction. So that's decreasing the friction. So that's decreasing the friction. There's no friction anymore. It's just There's no friction anymore. It's just There's no friction anymore. It's just the neverending scroll. the neverending scroll. the neverending scroll. >> Mhm. [clears throat] >> Mhm. [clears throat] >> Mhm. [clears throat] >> Then they also decrease the satiation. >> Then they also decrease the satiation. >> Then they also decrease the satiation. This is extremely important, Stephen. This is extremely important, Stephen. This is extremely important, Stephen. Going back to that fundamental need for Going back to that fundamental need for Going back to that fundamental need for human connection. human connection. human connection. We have a fundamental need like the same We have a fundamental need like the same We have a fundamental need like the same need we have for food to be connected to need we have for food to be connected to need we have for food to be connected to one another to be social to feel a sense one another to be social to feel a sense one another to be social to feel a sense of belonging. What is social media has of belonging. What is social media has of belonging. What is social media has done is it's created the illusion of done is it's created the illusion of done is it's created the illusion of social connection because we have the social connection because we have the social connection because we have the data to support the longer you spend on data to support the longer you spend on data to support the longer you spend on these apps and on these platforms the these apps and on these platforms the these apps and on these platforms the lonier you are. So you're lonely. I'm lonier you are. So you're lonely. I'm lonier you are. So you're lonely. I'm disconnected. I'm at home. I have a disconnected. I'm at home. I have a disconnected. I'm at home. I have a sense of loneliness and FOMO and I want sense of loneliness and FOMO and I want sense of loneliness and FOMO and I want I'm seeking connection. I want to go I'm seeking connection. I want to go I'm seeking connection. I want to go meet this need. I have this fundamental meet this need. I have this fundamental meet this need. I have this fundamental need for connection and belonging, and I need for connection and belonging, and I need for connection and belonging, and I want to then go meet this need. So, what want to then go meet this need. So, what want to then go meet this need. So, what do I do? Well, the fastest, cheapest, do I do? Well, the fastest, cheapest, do I do? Well, the fastest, cheapest, and easiest way to do that is grab my and easiest way to do that is grab my and easiest way to do that is grab my phone. You get on and you think that phone. You get on and you think that phone. You get on and you think that you're meeting that need. It's like you're meeting that need. It's like you're meeting that need. It's like candy.

candy. candy. So, you have, let's say you're hungry So, you have, let's say you're hungry So, you have, let's say you're hungry for dinner. Your body is craving things for dinner. Your body is craving things for dinner. Your body is craving things that actually make you full, nutrients that actually make you full, nutrients that actually make you full, nutrients that you need. But the thing is, if I that you need. But the thing is, if I that you need. But the thing is, if I gave you a bag of Skittles or something, gave you a bag of Skittles or something, gave you a bag of Skittles or something, then you might be thinking, well, then you might be thinking, well, then you might be thinking, well, Sahara, it's calories. Aren't calories? Sahara, it's calories. Aren't calories? Sahara, it's calories. Aren't calories? It's food, right? It tastes good. It's It's food, right? It tastes good. It's It's food, right? It tastes good. It's calories. And it's going to meet that calories. And it's going to meet that calories. And it's going to meet that need. I'm hungry. It's going to meet need. I'm hungry. It's going to meet need. I'm hungry. It's going to meet that need. Well, darling, what's going that need. Well, darling, what's going that need. Well, darling, what's going to happen when you eat candy when you're to happen when you eat candy when you're to happen when you eat candy when you're hungry? You've I'm sure you've done this hungry? You've I'm sure you've done this hungry? You've I'm sure you've done this before. At least I've done it. If you before. At least I've done it. If you before. At least I've done it. If you say no, then you're the healthiest say no, then you're the healthiest say no, then you're the healthiest human, and I must study you. human, and I must study you. human, and I must study you. >> Of course, I have. [laughter] >> Of course, I have. [laughter] >> Of course, I have. [laughter] >> But I I want to eat more Skittles later. >> But I I want to eat more Skittles later. >> But I I want to eat more Skittles later. >> Okay, there we go. >> Okay, there we go. >> Okay, there we go. >> That's the problem. If I have these junk >> That's the problem. If I have these junk >> That's the problem. If I have these junk calories, then in 6 hours time, I'm I'm calories, then in 6 hours time, I'm I'm calories, then in 6 hours time, I'm I'm back looking for more junk calories. back looking for more junk calories. back looking for more junk calories. >> Exactly. Shoots up, then everything >> Exactly. Shoots up, then everything >> Exactly. Shoots up, then everything crashes down. Another law of biology. crashes down. Another law of biology. crashes down. Another law of biology. What goes up must come down. And so what What goes up must come down. And so what What goes up must come down. And so what does this look like when we're does this look like when we're does this look like when we're scrolling? I seek a sense of belonging. scrolling? I seek a sense of belonging. scrolling? I seek a sense of belonging. I'm seeking also by the way stimulation. I'm seeking also by the way stimulation. I'm seeking also by the way stimulation. We have a fundamental need for novelty We have a fundamental need for novelty We have a fundamental need for novelty and learning which by the way I think is and learning which by the way I think is and learning which by the way I think is it podcasts do this be like think about it podcasts do this be like think about it podcasts do this be like think about the difference between some 30-se the difference between some 30-se the difference between some 30-se secondond reel that someone has made and secondond reel that someone has made and secondond reel that someone has made and then they inject like two quick facts then they inject like two quick facts then they inject like two quick facts versus sitting down and actually sinking versus sitting down and actually sinking versus sitting down and actually sinking into a multi-our show.

into a multi-our show. into a multi-our show. >> You're attracted to both. >> You're attracted to both. >> You're attracted to both. One is a lot harder to sit through than One is a lot harder to sit through than One is a lot harder to sit through than the other. But what I'm telling you is the other. But what I'm telling you is the other. But what I'm telling you is this is what's actually going to satiate this is what's actually going to satiate this is what's actually going to satiate you. You have, we all do, have a natural you. You have, we all do, have a natural you. You have, we all do, have a natural fundamental need for learning and fundamental need for learning and fundamental need for learning and novelty because again, survival because novelty because again, survival because novelty because again, survival because this new piece of information might be a this new piece of information might be a this new piece of information might be a huge unlock for me to thrive even more huge unlock for me to thrive even more huge unlock for me to thrive even more in this world. This is the hijack of in this world. This is the hijack of in this world. This is the hijack of social media and short form content is social media and short form content is social media and short form content is you think you're getting that, but I you think you're getting that, but I you think you're getting that, but I promise you, just like with the promise you, just like with the promise you, just like with the Skittles, you end up getting off and you Skittles, you end up getting off and you Skittles, you end up getting off and you don't remember anything that you, by the don't remember anything that you, by the don't remember anything that you, by the way, you just watched. Test it. way, you just watched. Test it. way, you just watched. Test it. >> Seriously, I'm not kidding. >> Seriously, I'm not kidding. >> Seriously, I'm not kidding. >> Do the quick short form for a while and >> Do the quick short form for a while and >> Do the quick short form for a while and in the moment you're like, "Oh my gosh, in the moment you're like, "Oh my gosh, in the moment you're like, "Oh my gosh, I just learned a fun fact about this and I just learned a fun fact about this and I just learned a fun fact about this and this is you think you're learning. It's this is you think you're learning. It's this is you think you're learning. It's an illusion." What I believe we're, by an illusion." What I believe we're, by an illusion." What I believe we're, by the way, Stephen, up for right now is I the way, Stephen, up for right now is I the way, Stephen, up for right now is I think the world is waking up to this now think the world is waking up to this now think the world is waking up to this now and this is going to be the new big and this is going to be the new big and this is going to be the new big reverse UNO as I call it. They use reverse UNO as I call it. They use reverse UNO as I call it. They use neuroscience to get us hooked neuroscience to get us hooked neuroscience to get us hooked >> and I think we [clears throat] can use >> and I think we [clears throat] can use >> and I think we [clears throat] can use reverse neuroscience to reverse this reverse neuroscience to reverse this reverse neuroscience to reverse this entire thing. If they increase the entire thing. If they increase the entire thing. If they increase the stimulation, as we talked about before, stimulation, as we talked about before, stimulation, as we talked about before, you reduce it. And the ways in which you you reduce it. And the ways in which you you reduce it. And the ways in which you reduce the stimulation, reduce the stimulation, reduce the stimulation, one, if you keep your phone in gray. So, one, if you keep your phone in gray. So, one, if you keep your phone in gray. So, literally going into something like literally going into something like literally going into something like grayscale makes the phone less grayscale makes the phone less grayscale makes the phone less neurologically stimulating. So, it's a neurologically stimulating. So, it's a neurologically stimulating. So, it's a heck of a lot easier for you to actually heck of a lot easier for you to actually heck of a lot easier for you to actually get off your phone. You do this in get off your phone. You do this in get off your phone. You do this in settings. And again, this is, by the settings. And again, this is, by the settings. And again, this is, by the way, a beautiful example of the default way, a beautiful example of the default way, a beautiful example of the default settings are not here to help you. The

settings are not here to help you. The settings are not here to help you. The default settings are here to help them default settings are here to help them default settings are here to help them make money off of your attention and make money off of your attention and make money off of your attention and your time. So, you are better than the your time. So, you are better than the your time. So, you are better than the default settings, Stephen. I am better default settings, Stephen. I am better default settings, Stephen. I am better than the default settings. Everyone than the default settings. Everyone than the default settings. Everyone who's listening, you are better than the who's listening, you are better than the who's listening, you are better than the default settings. push back against the default settings. push back against the default settings. push back against the default settings and put your phone in default settings and put your phone in default settings and put your phone in gray. When you do that, your phone is gray. When you do that, your phone is gray. When you do that, your phone is immediately it looks dead to you. It's immediately it looks dead to you. It's immediately it looks dead to you. It's way easier to not go from app to app to way easier to not go from app to app to way easier to not go from app to app to app to app and then do that thing where app to app and then do that thing where app to app and then do that thing where we mindlessly scroll, especially late at we mindlessly scroll, especially late at we mindlessly scroll, especially late at night when our willpower is low and then night when our willpower is low and then night when our willpower is low and then you're like, I'm just going to check for you're like, I'm just going to check for you're like, I'm just going to check for a second, just for a second. And then a second, just for a second. And then a second, just for a second. And then you find yourself just gorging you find yourself just gorging you find yourself just gorging essentially on this and binging on essentially on this and binging on essentially on this and binging on content. Have they ever tested that content. Have they ever tested that content. Have they ever tested that engagement with devices when they are in engagement with devices when they are in engagement with devices when they are in grayscale or in a different color grayscale or in a different color grayscale or in a different color saturation? Or is it just generally what saturation? Or is it just generally what saturation? Or is it just generally what the neuroscience points to? the neuroscience points to? the neuroscience points to? >> I've tested it. So in my lab, we took a >> I've tested it. So in my lab, we took a >> I've tested it. So in my lab, we took a large sample of healthy working large sample of healthy working large sample of healthy working professionals and all I did was turn professionals and all I did was turn professionals and all I did was turn their phones into gray and ask them to their phones into gray and ask them to their phones into gray and ask them to stay in gray for 3 weeks. That's it. stay in gray for 3 weeks. That's it. stay in gray for 3 weeks. That's it. >> Mhm. >> Mhm. >> Mhm. >> And we saw on average people spent 1 >> And we saw on average people spent 1 >> And we saw on average people spent 1 hour less on their phones every single hour less on their phones every single hour less on their phones every single day. day. day. >> Wow. >> Wow. >> Wow. >> That's 7 hours a week. The way I always >> That's 7 hours a week. The way I always >> That's 7 hours a week. The way I always talk about that's the difference between talk about that's the difference between talk about that's the difference between you getting that workout in.

you getting that workout in. you getting that workout in. >> Yeah, that's crazy. >> Yeah, that's crazy. >> Yeah, that's crazy. >> Do you know what I mean? >> Do you know what I mean? >> Do you know what I mean? >> That's crazy. >> That's crazy. >> That's crazy. >> When you go around and you talk to these >> When you go around and you talk to these >> When you go around and you talk to these busy people, they're like, "Oh, yeah. busy people, they're like, "Oh, yeah. busy people, they're like, "Oh, yeah. I'm trying to do this. I want to read I'm trying to do this. I want to read I'm trying to do this. I want to read that book. I want to listen to your that book. I want to listen to your that book. I want to listen to your podcast even, but I just don't have the podcast even, but I just don't have the podcast even, but I just don't have the time." Well, darling, just making this time." Well, darling, just making this time." Well, darling, just making this one tiny change will give you an hour one tiny change will give you an hour one tiny change will give you an hour back a day. That's 7 hours a week. Think back a day. That's 7 hours a week. Think back a day. That's 7 hours a week. Think about what you could do with that time. about what you could do with that time. about what you could do with that time. Next is choosing long form over short Next is choosing long form over short Next is choosing long form over short form. form. form. >> Thank you. [laughter] >> Thank you. [laughter] >> Thank you. [laughter] >> Did you hear that? She's from Berkeley. >> Did you hear that? She's from Berkeley. >> Did you hear that? She's from Berkeley. That's an amazing university. She's a That's an amazing university. She's a That's an amazing university. She's a doctor [laughter] doctor [laughter] doctor [laughter] >> long. No, it's true though. >> long. No, it's true though. >> long. No, it's true though. >> She also said subscribe if you didn't if >> She also said subscribe if you didn't if >> She also said subscribe if you didn't if you didn't get. [laughter] you didn't get. [laughter] you didn't get. [laughter] >> No, but honestly, it's true. It's really >> No, but honestly, it's true. It's really >> No, but honestly, it's true. It's really It's not like made up. Short form It's not like made up. Short form It's not like made up. Short form content has even been shown, by the way, content has even been shown, by the way, content has even been shown, by the way, in some cases to increase attention in some cases to increase attention in some cases to increase attention span. span. span. >> Completely agree. >> Completely agree. >> Completely agree. >> Of course you do. Yeah. Yeah. It's like, >> Of course you do. Yeah. Yeah. It's like, >> Of course you do. Yeah. Yeah. It's like, no one's paying me to say this. no one's paying me to say this. no one's paying me to say this. [laughter] [laughter] [laughter] But no, long form content like a film, But no, long form content like a film, But no, long form content like a film, like a good film, has been shown to like a good film, has been shown to like a good film, has been shown to increase empathy in young people. Just increase empathy in young people. Just increase empathy in young people. Just think about that. [clears throat] So, think about that. [clears throat] So, think about that. [clears throat] So, like again, the message is not, "Oh my like again, the message is not, "Oh my like again, the message is not, "Oh my god, technology is bad. All screen time god, technology is bad. All screen time god, technology is bad. All screen time is evil, blah, blah, blah, blah, blah." is evil, blah, blah, blah, blah, blah." is evil, blah, blah, blah, blah, blah." No, no, no, no, no. I'm a huge fan of No, no, no, no, no. I'm a huge fan of No, no, no, no, no. I'm a huge fan of your content diet. Like, make sure like your content diet. Like, make sure like your content diet. Like, make sure like whatever. If you want to sit down and whatever. If you want to sit down and whatever. If you want to sit down and watch a movie, sit down and watch a watch a movie, sit down and watch a watch a movie, sit down and watch a movie. Like, get into your pajamas, make movie. Like, get into your pajamas, make movie. Like, get into your pajamas, make a bowl of popcorn, like romanticize it, a bowl of popcorn, like romanticize it, a bowl of popcorn, like romanticize it, turn the lights down, you'll put Netflix turn the lights down, you'll put Netflix turn the lights down, you'll put Netflix on, on, on, everyone's also got the phone out, so everyone's also got the phone out, so everyone's also got the phone out, so they're doing two things at once. This they're doing two things at once. This they're doing two things at once. This has just become like we've accepted this has just become like we've accepted this has just become like we've accepted this apparently that you no longer have apparently that you no longer have apparently that you no longer have people's undivided attention. So the way people's undivided attention. So the way people's undivided attention. So the way in which we're making content now is in which we're making content now is in which we're making content now is assuming that someone is looking at

assuming that someone is looking at assuming that someone is looking at something else as well. something else as well. something else as well. This is so sad. And please tell me how This is so sad. And please tell me how This is so sad. And please tell me how if this is how bad our attention spans if this is how bad our attention spans if this is how bad our attention spans have gotten, how are first of all kids have gotten, how are first of all kids have gotten, how are first of all kids supposed to learn in school? You told me supposed to learn in school? You told me supposed to learn in school? You told me that you have this interest in becoming that you have this interest in becoming that you have this interest in becoming superhuman to experiencing the full superhuman to experiencing the full superhuman to experiencing the full potential of your own mind. How are you potential of your own mind. How are you potential of your own mind. How are you supposed to do that if you can't even supposed to do that if you can't even supposed to do that if you can't even pay attention to a movie pay attention to a movie pay attention to a movie anymore? Do anymore? Do anymore? Do >> you know what's funny? I was watching um >> you know what's funny? I was watching um >> you know what's funny? I was watching um I was watching a complicated old movie I was watching a complicated old movie I was watching a complicated old movie >> last night. >> last night. >> last night. >> Complicated. >> Complicated. >> Complicated. >> It's one of those ones where if you miss >> It's one of those ones where if you miss >> It's one of those ones where if you miss a word the the next 3 hours is you're a word the the next 3 hours is you're a word the the next 3 hours is you're lost. lost. lost. >> Oh yeah. >> Oh yeah. >> Oh yeah. >> Because they're going to they've named a >> Because they're going to they've named a >> Because they're going to they've named a a planet a planet a planet and if you don't understand what is and if you don't understand what is and if you don't understand what is And I was think I was I was having And I was think I was I was having And I was think I was I was having to pay so much attention to this movie. to pay so much attention to this movie. to pay so much attention to this movie. And I remember this from my childhood. I And I remember this from my childhood. I And I remember this from my childhood. I used to just sit there on the sofa with used to just sit there on the sofa with used to just sit there on the sofa with my family and just look at the screen. my family and just look at the screen. my family and just look at the screen. But it was like I was resisting an urge But it was like I was resisting an urge But it was like I was resisting an urge now in 2026 when watching this very now in 2026 when watching this very now in 2026 when watching this very complicated old movie. Um as if there's complicated old movie. Um as if there's complicated old movie. Um as if there's now a mismatch between the media that now a mismatch between the media that now a mismatch between the media that I'm used to versus the way that I and I'm used to versus the way that I and I'm used to versus the way that I and many of us live our lives. And it's just many of us live our lives. And it's just many of us live our lives. And it's just it was just super front of mind cuz I it was just super front of mind cuz I it was just super front of mind cuz I just remember trying to like the the just remember trying to like the the just remember trying to like the the effort I was putting in to to stay effort I was putting in to to stay effort I was putting in to to stay focused on this movie last night and focused on this movie last night and focused on this movie last night and trying to make sure I understood every trying to make sure I understood every trying to make sure I understood every single word. But I never I never did single word. But I never I never did single word. But I never I never did that when I was younger. You would just that when I was younger. You would just that when I was younger. You would just sit there and watch.

sit there and watch. sit there and watch. >> You just sit there and watch. >> You just sit there and watch. >> You just sit there and watch. >> There might be some people at some level >> There might be some people at some level >> There might be some people at some level thinking, "Yeah, but I love short form. thinking, "Yeah, but I love short form. thinking, "Yeah, but I love short form. >> So I love it. >> So I love it. >> So I love it. >> I love candy, too. >> I love candy, too. >> I love candy, too. >> If we have too much short form, we >> If we have too much short form, we >> If we have too much short form, we already know this. You're more already know this. You're more already know this. You're more depressed. You're more anxious. your depressed. You're more anxious. your depressed. You're more anxious. your attention span is shot. Like, why would attention span is shot. Like, why would attention span is shot. Like, why would you want that? You literally feel you want that? You literally feel you want that? You literally feel shittier and your brain operates at a shittier and your brain operates at a shittier and your brain operates at a lower level cognitively speaking. If you lower level cognitively speaking. If you lower level cognitively speaking. If you over consume this stuff, and it's your over consume this stuff, and it's your over consume this stuff, and it's your choice, by the way. I'm not here to tell choice, by the way. I'm not here to tell choice, by the way. I'm not here to tell people how to live their lives. But I people how to live their lives. But I people how to live their lives. But I want people to wake up to realize one, want people to wake up to realize one, want people to wake up to realize one, the fundamental needs are there. So, my the fundamental needs are there. So, my the fundamental needs are there. So, my goal is for you to meet those needs. And goal is for you to meet those needs. And goal is for you to meet those needs. And the way that you do that to increase the the way that you do that to increase the the way that you do that to increase the satiation is you actually go learn satiation is you actually go learn satiation is you actually go learn something new. You actually spend time something new. You actually spend time something new. You actually spend time IRL in real life with real human beings. IRL in real life with real human beings. IRL in real life with real human beings. Hold people, touch people, talk to Hold people, touch people, talk to Hold people, touch people, talk to people, have dinner parties, have people, have dinner parties, have people, have dinner parties, have conversations, hang out with your conversations, hang out with your conversations, hang out with your friends, your family, actually meet that friends, your family, actually meet that friends, your family, actually meet that fundamental need for social connection. fundamental need for social connection. fundamental need for social connection. And if you do that, you will notice that And if you do that, you will notice that And if you do that, you will notice that you're full and you're you will you're full and you're you will you're full and you're you will magically actually like short form less.

magically actually like short form less. magically actually like short form less. you are far less likely to lose yourself you are far less likely to lose yourself you are far less likely to lose yourself scrolling until 2:00 in the morning and scrolling until 2:00 in the morning and scrolling until 2:00 in the morning and then feeling like the next day then feeling like the next day then feeling like the next day because you didn't get enough sleep. because you didn't get enough sleep. because you didn't get enough sleep. >> I think that feeling like the next >> I think that feeling like the next >> I think that feeling like the next day is a good way to navigate life, day is a good way to navigate life, day is a good way to navigate life, which I heard Jack Dorsey back in the a which I heard Jack Dorsey back in the a which I heard Jack Dorsey back in the a couple years ago when he was still at couple years ago when he was still at couple years ago when he was still at Twitter talk about one of them new Twitter talk about one of them new Twitter talk about one of them new metrics was reducing regrettable metrics was reducing regrettable metrics was reducing regrettable minutes. minutes. minutes. >> And this idea of like regrettable >> And this idea of like regrettable >> And this idea of like regrettable minutes I think is cuz with Skittles minutes I think is cuz with Skittles minutes I think is cuz with Skittles honestly they would feel good in the honestly they would feel good in the honestly they would feel good in the moment but I'd probably regret if I had moment but I'd probably regret if I had moment but I'd probably regret if I had a massive bag of Skittles. um probably a massive bag of Skittles. um probably a massive bag of Skittles. um probably regret it in a couple of hours, probably regret it in a couple of hours, probably regret it in a couple of hours, probably the next day because you, you know, send the next day because you, you know, send the next day because you, you know, send you on a bit of a roller coaster. And you on a bit of a roller coaster. And you on a bit of a roller coaster. And with platforms like Tik Tok, when you with platforms like Tik Tok, when you with platforms like Tik Tok, when you look at the data, they found that 60% of look at the data, they found that 60% of look at the data, they found that 60% of active Tik Tok users experience negative active Tik Tok users experience negative active Tik Tok users experience negative welfare and would rather live in a world welfare and would rather live in a world welfare and would rather live in a world where it didn't exist, where the where it didn't exist, where the where it didn't exist, where the platform didn't exist. It ranks as platform didn't exist. It ranks as platform didn't exist. It ranks as number one in terms of um regret in this number one in terms of um regret in this number one in terms of um regret in this regard um because people report that regard um because people report that regard um because people report that their time was distorted. they open the their time was distorted. they open the their time was distorted. they open the app and lost an hour or 2 hours and they app and lost an hour or 2 hours and they app and lost an hour or 2 hours and they walk away from it without clarity like walk away from it without clarity like walk away from it without clarity like what they gained. So um this idea of what they gained. So um this idea of what they gained. So um this idea of regret like okay Skittles taste nice it regret like okay Skittles taste nice it regret like okay Skittles taste nice it was it was cool to scroll for a second was it was cool to scroll for a second was it was cool to scroll for a second but how did I feel thereafter is but how did I feel thereafter is but how did I feel thereafter is something that I um I guess in the food something that I um I guess in the food something that I um I guess in the food analogy is pertinent.

analogy is pertinent. analogy is pertinent. >> Yeah I'm telling you we're waking up. >> Yeah I'm telling you we're waking up. >> Yeah I'm telling you we're waking up. >> People are waking up. >> People are waking up. >> People are waking up. >> Young people are waking up. That's the >> Young people are waking up. That's the >> Young people are waking up. That's the that's the coolest thing. I saw the that's the coolest thing. I saw the that's the coolest thing. I saw the graphs from the Financial Times which graphs from the Financial Times which graphs from the Financial Times which showed time spent online had started to showed time spent online had started to showed time spent online had started to plateau since 2022 for young people plateau since 2022 for young people plateau since 2022 for young people first. first. first. >> Yeah, thank God. I mean, but listen, >> Yeah, thank God. I mean, but listen, >> Yeah, thank God. I mean, but listen, it's still a push. it's still a push. it's still a push. >> Yeah. >> Yeah. >> Yeah. >> So, the stats are less than half of >> So, the stats are less than half of >> So, the stats are less than half of graduating high school seniors have ever graduating high school seniors have ever graduating high school seniors have ever been on a date compared to what was I been on a date compared to what was I been on a date compared to what was I believe something like 80 or 90%. believe something like 80 or 90%. believe something like 80 or 90%. In in I would say our generation. In in I would say our generation. In in I would say our generation. >> Mhm. That's crazy. That's crazy. I think >> Mhm. That's crazy. That's crazy. I think >> Mhm. That's crazy. That's crazy. I think something like what is it a third of UK something like what is it a third of UK something like what is it a third of UK nightclubs are also now like engagement nightclubs are also now like engagement nightclubs are also now like engagement in the nightclub scene has gone down to in the nightclub scene has gone down to in the nightclub scene has gone down to a third. Dinner parties. There's this a third. Dinner parties. There's this a third. Dinner parties. There's this recent piece in the Atlantic that just recent piece in the Atlantic that just recent piece in the Atlantic that just came out about the sort of the death of came out about the sort of the death of came out about the sort of the death of dinner parties. So people are spending dinner parties. So people are spending dinner parties. So people are spending increasingly more time alone increasingly more time alone increasingly more time alone and not with others. So they're hungry. and not with others. So they're hungry. and not with others. So they're hungry. Unfortunately, these platforms are Unfortunately, these platforms are Unfortunately, these platforms are taking advantage of that perpetual taking advantage of that perpetual taking advantage of that perpetual hunger and keeping us locked into the hunger and keeping us locked into the hunger and keeping us locked into the cycle of distraction. And now, by the cycle of distraction. And now, by the cycle of distraction. And now, by the way, it's socially appropriate for us to way, it's socially appropriate for us to way, it's socially appropriate for us to always hold our phones. It's always in always hold our phones. It's always in always hold our phones. It's always in our pocket. So, one of the best things our pocket. So, one of the best things our pocket. So, one of the best things that you can do is actually to it is to that you can do is actually to it is to that you can do is actually to it is to introduce portion control back into how introduce portion control back into how introduce portion control back into how you are consuming content. Portion you are consuming content. Portion you are consuming content. Portion control. So, you increase the friction.

control. So, you increase the friction. control. So, you increase the friction. You do things like that phone parking You do things like that phone parking You do things like that phone parking lot bit like put your phone out of lot bit like put your phone out of lot bit like put your phone out of sight, out of mind. Turn the sight, out of mind. Turn the sight, out of mind. Turn the notifications off. Turning the notifications off. Turning the notifications off. Turning the notifications off would be decreasing notifications off would be decreasing notifications off would be decreasing the stimulation. But increasing the the stimulation. But increasing the the stimulation. But increasing the friction is listen, if I'm telling you friction is listen, if I'm telling you friction is listen, if I'm telling you this stuff is addictive and you want to this stuff is addictive and you want to this stuff is addictive and you want to do less of it. Don't have it right do less of it. Don't have it right do less of it. Don't have it right there. there. there. >> It's like it's like it's like sitting >> It's like it's like it's like sitting >> It's like it's like it's like sitting down with a someone who is freshly down with a someone who is freshly down with a someone who is freshly trying to become sober as an alcoholic trying to become sober as an alcoholic trying to become sober as an alcoholic and just be like, "You don't mind if I and just be like, "You don't mind if I and just be like, "You don't mind if I just put this beer down in front of you, just put this beer down in front of you, just put this beer down in front of you, do I? Or do you? just as you're working do I? Or do you? just as you're working do I? Or do you? just as you're working and going about your day. and going about your day. and going about your day. >> I think the Skittles analogy is pretty >> I think the Skittles analogy is pretty >> I think the Skittles analogy is pretty good. Like I wouldn't walk around with good. Like I wouldn't walk around with good. Like I wouldn't walk around with Skittles in my pocket because if I did, Skittles in my pocket because if I did, Skittles in my pocket because if I did, I'd eat them every time I was stressed I'd eat them every time I was stressed I'd eat them every time I was stressed or or or >> Yeah. >> Yeah. >> Yeah. >> bored. >> bored. >> bored. >> Totally. >> Totally. >> Totally. >> So, >> So, >> So, >> this process is what I advocate. I think >> this process is what I advocate. I think >> this process is what I advocate. I think every young person in the entire world every young person in the entire world every young person in the entire world should learn this and know this. I speak should learn this and know this. I speak should learn this and know this. I speak mostly to older adults, so parents, and mostly to older adults, so parents, and mostly to older adults, so parents, and they're tired of being bad cop at home. they're tired of being bad cop at home. they're tired of being bad cop at home. They're constantly like, "Oh, get off They're constantly like, "Oh, get off They're constantly like, "Oh, get off your phone. Get off this. Get off that." your phone. Get off this. Get off that." your phone. Get off this. Get off that." So, I think this ought to be taught in So, I think this ought to be taught in So, I think this ought to be taught in schools.

schools. schools. >> This has had probably the single biggest >> This has had probably the single biggest >> This has had probably the single biggest impact on my office. Of all the products impact on my office. Of all the products impact on my office. Of all the products that I've tried that have given me that I've tried that have given me that I've tried that have given me productivity gains or cognitive boosts, productivity gains or cognitive boosts, productivity gains or cognitive boosts, I would say that exogenous ketones are I would say that exogenous ketones are I would say that exogenous ketones are in the top three most pivotal things in the top three most pivotal things in the top three most pivotal things that have given me massive productivity that have given me massive productivity that have given me massive productivity gain. It's some Stanford graduates that gain. It's some Stanford graduates that gain. It's some Stanford graduates that have been able to basically bottle up have been able to basically bottle up have been able to basically bottle up the effect you get from being in a the effect you get from being in a the effect you get from being in a ketogenic diet in a small shot that you ketogenic diet in a small shot that you ketogenic diet in a small shot that you can take that makes you feel incredibly can take that makes you feel incredibly can take that makes you feel incredibly focused and gives your brain an focused and gives your brain an focused and gives your brain an incredible source of energy. And the incredible source of energy. And the incredible source of energy. And the clinical studies that have been done on clinical studies that have been done on clinical studies that have been done on exogenous ketones have absolutely blown exogenous ketones have absolutely blown exogenous ketones have absolutely blown my mind. I reached out to them. I became my mind. I reached out to them. I became my mind. I reached out to them. I became a current owner in the company. I became a current owner in the company. I became a current owner in the company. I became an investor in the company. And so it's an investor in the company. And so it's an investor in the company. And so it's with great pride that I can tell you with great pride that I can tell you with great pride that I can tell you that this exists. If you haven't tried that this exists. If you haven't tried that this exists. If you haven't tried these shots, go to ketone.com/stephven these shots, go to ketone.com/stephven these shots, go to ketone.com/stephven for 30% off your subscription order. And for 30% off your subscription order. And for 30% off your subscription order. And you'll also get a free gift with your you'll also get a free gift with your you'll also get a free gift with your second shipment. I still buy my ketone second shipment. I still buy my ketone second shipment. I still buy my ketone shots predominantly online. But shots predominantly online. But shots predominantly online. But thankfully, I can now grab them at thankfully, I can now grab them at thankfully, I can now grab them at Target whenever I drive past them here Target whenever I drive past them here Target whenever I drive past them here in the United States as well because in the United States as well because in the United States as well because we're now stocked in Target where your we're now stocked in Target where your we're now stocked in Target where your first shot is completely free. I talk to first shot is completely free. I talk to first shot is completely free. I talk to new founders, they all carry the same new founders, they all carry the same new founders, they all carry the same belief that the biggest threat to their belief that the biggest threat to their belief that the biggest threat to their small business is having a bad product.

small business is having a bad product. small business is having a bad product. It's not. The biggest threat they face It's not. The biggest threat they face It's not. The biggest threat they face is hiring the wrong person for their is hiring the wrong person for their is hiring the wrong person for their small team because bad hires put the small team because bad hires put the small team because bad hires put the handbreak on growth and rapidly infect handbreak on growth and rapidly infect handbreak on growth and rapidly infect company culture. And I get it. When company culture. And I get it. When company culture. And I get it. When you're starting out, you need a players you're starting out, you need a players you're starting out, you need a players to grow your company, but you don't have to grow your company, but you don't have to grow your company, but you don't have 40 spare hours to spend sifting through 40 spare hours to spend sifting through 40 spare hours to spend sifting through interviews. So, you hire fast to fill interviews. So, you hire fast to fill interviews. So, you hire fast to fill the seat. But this ends up costing you the seat. But this ends up costing you the seat. But this ends up costing you even more in the long term. What any even more in the long term. What any even more in the long term. What any small business actually needs is a small business actually needs is a small business actually needs is a reliable and efficient way to find the reliable and efficient way to find the reliable and efficient way to find the right talent without stalling momentum. right talent without stalling momentum. right talent without stalling momentum. That's where our long-term sponsor, That's where our long-term sponsor, That's where our long-term sponsor, LinkedIn, and LinkedIn Hiring Pro can LinkedIn, and LinkedIn Hiring Pro can LinkedIn, and LinkedIn Hiring Pro can help you. It streamlines the entire help you. It streamlines the entire help you. It streamlines the entire hiring process from drafting a job hiring process from drafting a job hiring process from drafting a job description to shortlisting candidates description to shortlisting candidates description to shortlisting candidates and conducting AI powered interviews for and conducting AI powered interviews for and conducting AI powered interviews for initial screenings. Nearly 60% of hirers initial screenings. Nearly 60% of hirers initial screenings. Nearly 60% of hirers who've used this tool have found a who've used this tool have found a who've used this tool have found a candidate to interview within a week. candidate to interview within a week. candidate to interview within a week. Hire right the first time around and get Hire right the first time around and get Hire right the first time around and get started by posting your first job for started by posting your first job for started by posting your first job for free at linkedin.com/doac. free at linkedin.com/doac. free at linkedin.com/doac. That's linkedin.com/doac That's linkedin.com/doac That's linkedin.com/doac and terms and conditions apply. and terms and conditions apply. and terms and conditions apply. What I really want um quite selfishly is What I really want um quite selfishly is What I really want um quite selfishly is like advice on how to do deep work like advice on how to do deep work like advice on how to do deep work better. better. better. >> Um because deep work is something that I >> Um because deep work is something that I >> Um because deep work is something that I mean all of my team have to do deep mean all of my team have to do deep mean all of my team have to do deep work. They have to edit code could be work. They have to edit code could be work. They have to edit code could be write and we're doing a lot more writing write and we're doing a lot more writing write and we're doing a lot more writing than ever before in part because of AI.

than ever before in part because of AI. than ever before in part because of AI. So we're we're trying to push against So we're we're trying to push against So we're we're trying to push against that. But in a world that is so that. But in a world that is so that. But in a world that is so distracted where my phone is there. What distracted where my phone is there. What distracted where my phone is there. What advice would you give me for doing deep advice would you give me for doing deep advice would you give me for doing deep work predictably well? What we call in work predictably well? What we call in work predictably well? What we call in our lab and in our work deep work is a our lab and in our work deep work is a our lab and in our work deep work is a focus sprint. Now a focus sprint is a focus sprint. Now a focus sprint is a focus sprint. Now a focus sprint is a method of working. It's a method of method of working. It's a method of method of working. It's a method of working that according to research our working that according to research our working that according to research our research has allowed people to do up to research has allowed people to do up to research has allowed people to do up to two times as much as they would two times as much as they would two times as much as they would otherwise do while also reducing the otherwise do while also reducing the otherwise do while also reducing the number of mistakes. And you feel better number of mistakes. And you feel better number of mistakes. And you feel better because again you're working in line because again you're working in line because again you're working in line with your brain and your body. You don't with your brain and your body. You don't with your brain and your body. You don't have that sense of friction where it's have that sense of friction where it's have that sense of friction where it's like oh my gosh I'm exhausted you know like oh my gosh I'm exhausted you know like oh my gosh I'm exhausted you know after doing one of these sprints right? after doing one of these sprints right? after doing one of these sprints right? It feels good to do that kind of deep It feels good to do that kind of deep It feels good to do that kind of deep work. So focus sprint is a method. First work. So focus sprint is a method. First work. So focus sprint is a method. First step, step, step, >> how many steps are there in a focus >> how many steps are there in a focus >> how many steps are there in a focus sprint? sprint? sprint? >> Five. >> Five. >> Five. >> There are five steps. >> There are five steps. >> There are five steps. >> There are five steps. >> There are five steps. >> There are five steps. >> So this these five steps will make me >> So this these five steps will make me >> So this these five steps will make me 200% more productive. 200% more productive. 200% more productive. >> Mhm. First, set aside time in your >> Mhm. First, set aside time in your >> Mhm. First, set aside time in your calendar in advance to block the time calendar in advance to block the time calendar in advance to block the time off. You benefit from essentially off. You benefit from essentially off. You benefit from essentially anticipatory networks in the brain and anticipatory networks in the brain and anticipatory networks in the brain and body. So if you know for example that body. So if you know for example that body. So if you know for example that you have uh a speech that you need to you have uh a speech that you need to you have uh a speech that you need to give a presentation give a presentation give a presentation >> what's the feeling that you get before >> what's the feeling that you get before >> what's the feeling that you get before like some big event or a big speech that like some big event or a big speech that like some big event or a big speech that you need to give like some butterflies you need to give like some butterflies you need to give like some butterflies you get this like increase in cortisol you get this like increase in cortisol you get this like increase in cortisol and adrenaline right I mean think about and adrenaline right I mean think about and adrenaline right I mean think about how how interest amazing the the our how how interest amazing the the our how how interest amazing the the our biology is I am sitting at rest biology is I am sitting at rest biology is I am sitting at rest >> and even though I am sitting at rest >> and even though I am sitting at rest >> and even though I am sitting at rest because I am anticipating that I'm about because I am anticipating that I'm about because I am anticipating that I'm about to get up and maybe do some public to get up and maybe do some public to get up and maybe do some public speaking my brain is going to help me by

speaking my brain is going to help me by speaking my brain is going to help me by giving me an extra boost in cortisol and giving me an extra boost in cortisol and giving me an extra boost in cortisol and adrenaline and all these amazing things adrenaline and all these amazing things adrenaline and all these amazing things so that I'm a little bit more focused so that I'm a little bit more focused so that I'm a little bit more focused and high energy and I can deal with the and high energy and I can deal with the and high energy and I can deal with the thing because it's a bit of a stressor. thing because it's a bit of a stressor. thing because it's a bit of a stressor. So, you know, especially if someone has So, you know, especially if someone has So, you know, especially if someone has a fear of public speaking, they might be a fear of public speaking, they might be a fear of public speaking, they might be sitting there and they're like, sitting there and they're like, sitting there and they're like, >> you know, heart rate goes up, their >> you know, heart rate goes up, their >> you know, heart rate goes up, their hands start to get clammy. Those are all hands start to get clammy. Those are all hands start to get clammy. Those are all the markers of physiological arousal as the markers of physiological arousal as the markers of physiological arousal as we know them to be. So, we know that if we know them to be. So, we know that if we know them to be. So, we know that if you can, you know, a focus sprint is you can, you know, a focus sprint is you can, you know, a focus sprint is coming, you're going to get a little coming, you're going to get a little coming, you're going to get a little boost. Mhm. boost. Mhm. boost. Mhm. >> So, I'm a huge fan of set it up, know >> So, I'm a huge fan of set it up, know >> So, I'm a huge fan of set it up, know it's coming. Like, I'm going to sit down it's coming. Like, I'm going to sit down it's coming. Like, I'm going to sit down and I'm going to do a 1 hour focus and I'm going to do a 1 hour focus and I'm going to do a 1 hour focus sprint. Okay. sprint. Okay. sprint. Okay. >> The other beautiful thing about this >> The other beautiful thing about this >> The other beautiful thing about this from a team perspective is if your team from a team perspective is if your team from a team perspective is if your team can see your calendar, they can all see can see your calendar, they can all see can see your calendar, they can all see that you're sitting down to do a focus that you're sitting down to do a focus that you're sitting down to do a focus sprint cuz your calendar's public. So, sprint cuz your calendar's public. So, sprint cuz your calendar's public. So, it also deals a little bit with that it also deals a little bit with that it also deals a little bit with that social guilt people feel and that social guilt people feel and that social guilt people feel and that feeling that they need to say, I need to feeling that they need to say, I need to feeling that they need to say, I need to be responsive to all the things. be responsive to all the things. be responsive to all the things. >> And now that you've done that, you go to >> And now that you've done that, you go to >> And now that you've done that, you go to step two, which is you got to identify step two, which is you got to identify step two, which is you got to identify what the heck you're going to do and you what the heck you're going to do and you what the heck you're going to do and you need to define it. You need to break it need to define it. You need to break it need to define it. You need to break it down in clear, simple terms. So instead down in clear, simple terms. So instead down in clear, simple terms. So instead of saying, "I'm going to sit down and of saying, "I'm going to sit down and of saying, "I'm going to sit down and I'm going to work on X," unless you're I'm going to work on X," unless you're I'm going to work on X," unless you're going to finish X, that's not going to going to finish X, that's not going to going to finish X, that's not going to feel good. This has everything to do feel good. This has everything to do feel good. This has everything to do with dopamine. By the way, dopamine is with dopamine. By the way, dopamine is with dopamine. By the way, dopamine is the brain's primary, consider it a the brain's primary, consider it a the brain's primary, consider it a motivation molecule. So, it's going to motivation molecule. So, it's going to motivation molecule. So, it's going to get us not only excited and motivated to get us not only excited and motivated to get us not only excited and motivated to do a task, but it's also going to reward do a task, but it's also going to reward do a task, but it's also going to reward us a bit if we really do more than we us a bit if we really do more than we us a bit if we really do more than we even expected, especially, which brings even expected, especially, which brings even expected, especially, which brings me to a few pieces of advice. one, me to a few pieces of advice. one, me to a few pieces of advice. one, you've got your massive to-do list. Yes.

you've got your massive to-do list. Yes. you've got your massive to-do list. Yes. You're going to shop from that to-do You're going to shop from that to-do You're going to shop from that to-do list and you're going to say, "In this list and you're going to say, "In this list and you're going to say, "In this focus sprint, I'm going to take out this focus sprint, I'm going to take out this focus sprint, I'm going to take out this one piece, this one." So, you have your one piece, this one." So, you have your one piece, this one." So, you have your massive to-do list and you're like, massive to-do list and you're like, massive to-do list and you're like, "That's the one thing I'm going to focus "That's the one thing I'm going to focus "That's the one thing I'm going to focus on, right? Just this one." And then on, right? Just this one." And then on, right? Just this one." And then you're going to take that one and then you're going to take that one and then you're going to take that one and then you're going to break it down into you're going to break it down into you're going to break it down into small, manageable pieces. You're going small, manageable pieces. You're going small, manageable pieces. You're going to break it down and you're going to to break it down and you're going to to break it down and you're going to time block every piece. You're going to time block every piece. You're going to time block every piece. You're going to say, instead of saying, "Oh, I'm going say, instead of saying, "Oh, I'm going say, instead of saying, "Oh, I'm going to work on this deck. I'm not going to to work on this deck. I'm not going to to work on this deck. I'm not going to finish it, but I'm going to work on it." finish it, but I'm going to work on it." finish it, but I'm going to work on it." You're going to say, "I'm going to work You're going to say, "I'm going to work You're going to say, "I'm going to work on slide three for about I think it'll on slide three for about I think it'll on slide three for about I think it'll take me about seven minutes to finish take me about seven minutes to finish take me about seven minutes to finish that slide. Then I actually need to that slide. Then I actually need to that slide. Then I actually need to probably send a follow-up email to John probably send a follow-up email to John probably send a follow-up email to John for the data that I need for slide 17. for the data that I need for slide 17. for the data that I need for slide 17. Then I'm going to work on this table Then I'm going to work on this table Then I'm going to work on this table that I want to put here." And then blah that I want to put here." And then blah that I want to put here." And then blah blah blah. So, I want to see in granular blah blah. So, I want to see in granular blah blah. So, I want to see in granular detail what the execution list is. And detail what the execution list is. And detail what the execution list is. And this, by the way, increases your this, by the way, increases your this, by the way, increases your dopamine for getting this work done. If dopamine for getting this work done. If dopamine for getting this work done. If you're not going to finish it, how is you're not going to finish it, how is you're not going to finish it, how is that motivating? that motivating? that motivating? >> So, the goal becomes an output, not the >> So, the goal becomes an output, not the >> So, the goal becomes an output, not the input. input. input. 100%. 100%. 100%. >> Okay, that's an interesting one because >> Okay, that's an interesting one because >> Okay, that's an interesting one because I think a lot of us do create a goal I think a lot of us do create a goal I think a lot of us do create a goal which is an input like I'm going to do which is an input like I'm going to do which is an input like I'm going to do I'm going to work on this thing or I'm I'm going to work on this thing or I'm I'm going to work on this thing or I'm going to I'm going to think about this going to I'm going to think about this going to I'm going to think about this or I'm going to strategize this. Not or I'm going to strategize this. Not or I'm going to strategize this. Not like the output which is the thing like the output which is the thing like the output which is the thing that's going to be measurable and come that's going to be measurable and come that's going to be measurable and come out of this work.

out of this work. out of this work. >> Yeah. >> Yeah. >> Yeah. >> Okay. That's that's really interesting. >> Okay. That's that's really interesting. >> Okay. That's that's really interesting. >> It's the outcome with a breakdown. Like >> It's the outcome with a breakdown. Like >> It's the outcome with a breakdown. Like I want to see an execution list. I want to see an execution list. I want to see an execution list. >> That feels like a lot of work. >> That feels like a lot of work. >> That feels like a lot of work. >> I'm not kidding. Give me a minute and a >> I'm not kidding. Give me a minute and a >> I'm not kidding. Give me a minute and a half. half. half. >> Here's the problem. People start >> Here's the problem. People start >> Here's the problem. People start something and I'm sure you've something and I'm sure you've something and I'm sure you've experienced this too. Then the moment experienced this too. Then the moment experienced this too. Then the moment they get done with let's say step 1B and they get done with let's say step 1B and they get done with let's say step 1B and they don't immediately know what step 1 they don't immediately know what step 1 they don't immediately know what step 1 C is or what step two is and it's not C is or what step two is and it's not C is or what step two is and it's not clearly outlined and it's not just hey clearly outlined and it's not just hey clearly outlined and it's not just hey execution mode like a machine they go execution mode like a machine they go execution mode like a machine they go [sighs] what's the next step what should [sighs] what's the next step what should [sighs] what's the next step what should I do next I do next I do next people that's when you lose people people that's when you lose people people that's when you lose people that's when you lose your focus that's when you lose your focus that's when you lose your focus >> in in deciding what the next step is >> in in deciding what the next step is >> in in deciding what the next step is this is a sprint I don't want you to this is a sprint I don't want you to this is a sprint I don't want you to figure out how to play the game when figure out how to play the game when figure out how to play the game when you're in the middle of the game we need you're in the middle of the game we need you're in the middle of the game we need to outline what the heck the game is and to outline what the heck the game is and to outline what the heck the game is and then you're going to go into it be like, then you're going to go into it be like, then you're going to go into it be like, "Let's go sprint." And we go, go, go, "Let's go sprint." And we go, go, go, "Let's go sprint." And we go, go, go, go, go. So, you've blocked the time. go, go. So, you've blocked the time. go, go. So, you've blocked the time. You've communicated to to the people on You've communicated to to the people on You've communicated to to the people on your team. They know what's happening. your team. They know what's happening. your team. They know what's happening. You're benefiting from all those amazing You're benefiting from all those amazing You're benefiting from all those amazing hormones and those anticipatory hormones and those anticipatory hormones and those anticipatory networks. Then, networks. Then, networks. Then, >> step two, >> step two, >> step two, >> step two, you set the goal.

>> step two, you set the goal. >> step two, you set the goal. >> And the goal is an output and it's >> And the goal is an output and it's >> And the goal is an output and it's specific and it's broken down into sub specific and it's broken down into sub specific and it's broken down into sub goals. goals. goals. >> Yes. And by the way, you've got in here >> Yes. And by the way, you've got in here >> Yes. And by the way, you've got in here >> a diary. >> a diary. >> a diary. So, if you've got a daily planner of So, if you've got a daily planner of So, if you've got a daily planner of sorts, something like this, I want you sorts, something like this, I want you sorts, something like this, I want you to treat your to-do list, your massive to treat your to-do list, your massive to treat your to-do list, your massive task list, and I know you've got one, we task list, and I know you've got one, we task list, and I know you've got one, we all have one, like your refrigerator. all have one, like your refrigerator. all have one, like your refrigerator. Do you have urgent items on your to-do Do you have urgent items on your to-do Do you have urgent items on your to-do list? Like, what is the thing? Did you list? Like, what is the thing? Did you list? Like, what is the thing? Did you defrost chicken? Because that's a defrost chicken? Because that's a defrost chicken? Because that's a ticking time bomb that needs to get ticking time bomb that needs to get ticking time bomb that needs to get used. So, every single day, you wake up used. So, every single day, you wake up used. So, every single day, you wake up in the morning and you're about to in the morning and you're about to in the morning and you're about to choose what are my I call these, by the choose what are my I call these, by the choose what are my I call these, by the way, in our lab MITs. your most way, in our lab MITs. your most way, in our lab MITs. your most important tasks. Your MITs or your most important tasks. Your MITs or your most important tasks. Your MITs or your most important tasks are the one two maximum important tasks are the one two maximum important tasks are the one two maximum three things on any given day that you three things on any given day that you three things on any given day that you would want to accomplish if you want would want to accomplish if you want would want to accomplish if you want your day to be a success. your day to be a success. your day to be a success. >> So we've got a little chart there I >> So we've got a little chart there I >> So we've got a little chart there I think of the MITs, right? think of the MITs, right? think of the MITs, right? >> Yeah. Every single day I want you to in >> Yeah. Every single day I want you to in >> Yeah. Every single day I want you to in a way open up the refrigerator, open up a way open up the refrigerator, open up a way open up the refrigerator, open up the pantry, open up the freezer, and I the pantry, open up the freezer, and I the pantry, open up the freezer, and I want you to ask yourself first first how want you to ask yourself first first how want you to ask yourself first first how much time do I have available today?

much time do I have available today? much time do I have available today? >> 3 hours. >> 3 hours. >> 3 hours. That's a good day. That's a good day. That's a good day. >> That's a good day. Like uninterrupted >> That's a good day. Like uninterrupted >> That's a good day. Like uninterrupted focus time. focus time. focus time. >> Not uninterrupted, but I can make it >> Not uninterrupted, but I can make it >> Not uninterrupted, but I can make it uninterrupted. uninterrupted. uninterrupted. >> Beautiful. We'll take it. >> Beautiful. We'll take it. >> Beautiful. We'll take it. >> 3 hours is beautiful. >> 3 hours is beautiful. >> 3 hours is beautiful. >> Yeah. >> Yeah. >> Yeah. >> Now, you open up the fridge, the pantry, >> Now, you open up the fridge, the pantry, >> Now, you open up the fridge, the pantry, and the freezer, and you ask yourself and the freezer, and you ask yourself and the freezer, and you ask yourself with this 3 hours, what are my MITs? with this 3 hours, what are my MITs? with this 3 hours, what are my MITs? What are the most important tasks that What are the most important tasks that What are the most important tasks that if I were to do them today would make my if I were to do them today would make my if I were to do them today would make my day a success? Another phrasing for this day a success? Another phrasing for this day a success? Another phrasing for this that we've done research on is what will that we've done research on is what will that we've done research on is what will your future self thank you for? your future self thank you for? your future self thank you for? >> It's an interesting question cuz we >> It's an interesting question cuz we >> It's an interesting question cuz we often reach for the easiest things and often reach for the easiest things and often reach for the easiest things and there's the thing that we're not quite there's the thing that we're not quite there's the thing that we're not quite ready to do yet cuz we don't have the ready to do yet cuz we don't have the ready to do yet cuz we don't have the information and you know maybe it's a information and you know maybe it's a information and you know maybe it's a little bit out of our era of competence. little bit out of our era of competence. little bit out of our era of competence. We don't like finance. We don't like We don't like finance. We don't like We don't like finance. We don't like invest. We don't like operations. So we invest. We don't like operations. So we invest. We don't like operations. So we avoid that and we kind of you know it's avoid that and we kind of you know it's avoid that and we kind of you know it's like opening the fridge as you say and like opening the fridge as you say and like opening the fridge as you say and we reach for the thing that we know we we reach for the thing that we know we we reach for the thing that we know we love like and we do that love like and we do that love like and we do that >> those are lit >> those are lit >> those are lit like an email a docu sign right um I like an email a docu sign right um I like an email a docu sign right um I always say like toilet paper from Amazon always say like toilet paper from Amazon always say like toilet paper from Amazon or something like whatever like the or something like whatever like the or something like whatever like the little tiny things that will take 5 little tiny things that will take 5 little tiny things that will take 5 minutes a couple minutes but it makes me minutes a couple minutes but it makes me minutes a couple minutes but it makes me feel like I can cross something off and feel like I can cross something off and feel like I can cross something off and it's like I've done the thing I've done it's like I've done the thing I've done it's like I've done the thing I've done the thing I've done the thing these are the thing I've done the thing these are the thing I've done the thing these are the easy things to the easy things to the easy things to that make me feel a sense of progress.

that make me feel a sense of progress. that make me feel a sense of progress. We consider these, by the way, these lit We consider these, by the way, these lit We consider these, by the way, these lit fast dopamine. fast dopamine. fast dopamine. And my humble opinion is most of the the And my humble opinion is most of the the And my humble opinion is most of the the things that push our businesses forward, things that push our businesses forward, things that push our businesses forward, the things that push our lives forward the things that push our lives forward the things that push our lives forward are typically here to the right. They're are typically here to the right. They're are typically here to the right. They're the slow dopamine bits. Now, I'm not the slow dopamine bits. Now, I'm not the slow dopamine bits. Now, I'm not suggesting, by the way, that you don't suggesting, by the way, that you don't suggesting, by the way, that you don't do lit. My suggestion is you identify do lit. My suggestion is you identify do lit. My suggestion is you identify one, two, or a maximum of three MITs one, two, or a maximum of three MITs one, two, or a maximum of three MITs that are actually going to push you that are actually going to push you that are actually going to push you towards your goals, your long-term towards your goals, your long-term towards your goals, your long-term goals, the things that actually matter. goals, the things that actually matter. goals, the things that actually matter. And I assure you, the lit will fill in And I assure you, the lit will fill in And I assure you, the lit will fill in all of the other nooks and crannies for all of the other nooks and crannies for all of the other nooks and crannies for your day. Like if you've got an your day. Like if you've got an your day. Like if you've got an uninterrupted hour, that's when you uninterrupted hour, that's when you uninterrupted hour, that's when you attack one of these MITs. And then if attack one of these MITs. And then if attack one of these MITs. And then if you've got 15 minutes between some you've got 15 minutes between some you've got 15 minutes between some meetings and calls, you shove the lit in meetings and calls, you shove the lit in meetings and calls, you shove the lit in there. there. there. >> So MITs are most important goals. LITs >> So MITs are most important goals. LITs >> So MITs are most important goals. LITs are least important goals. are least important goals. are least important goals. >> Mhm. >> Mhm. >> Mhm. >> Okay. So, going back to the focus >> Okay. So, going back to the focus >> Okay. So, going back to the focus sprint, when we said step two is set the sprint, when we said step two is set the sprint, when we said step two is set the goal, what you would ideally do, and goal, what you would ideally do, and goal, what you would ideally do, and this is, by the way, you could do one of this is, by the way, you could do one of this is, by the way, you could do one of two different kinds of sprints. You two different kinds of sprints. You two different kinds of sprints. You could do a sprint on one MIT, and what could do a sprint on one MIT, and what could do a sprint on one MIT, and what you would do is you take that MIT, and you would do is you take that MIT, and you would do is you take that MIT, and then you would actually break it down then you would actually break it down then you would actually break it down into small, manageable chunks. Okay.

into small, manageable chunks. Okay. into small, manageable chunks. Okay. Okay. In order for me to do that big MIT Okay. In order for me to do that big MIT Okay. In order for me to do that big MIT today, in this 1 hour of time, I'm going today, in this 1 hour of time, I'm going today, in this 1 hour of time, I'm going to spend 20 minutes on this, 15 minutes to spend 20 minutes on this, 15 minutes to spend 20 minutes on this, 15 minutes on this, 5 minutes on this, three on this, 5 minutes on this, three on this, 5 minutes on this, three minutes on this. D. So, you make an minutes on this. D. So, you make an minutes on this. D. So, you make an execution list. Or you could do an LIT execution list. Or you could do an LIT execution list. Or you could do an LIT sprint. You could do like 15 lits. sprint. You could do like 15 lits. sprint. You could do like 15 lits. >> Are we assuming that people will know >> Are we assuming that people will know >> Are we assuming that people will know what the MIT is? what the MIT is? what the MIT is? >> Like, >> Like, >> Like, >> yeah, >> yeah, >> yeah, >> you I look at this list of 69 things on >> you I look at this list of 69 things on >> you I look at this list of 69 things on my to-do list. How do I Is there a way my to-do list. How do I Is there a way my to-do list. How do I Is there a way for me to know which one is the most for me to know which one is the most for me to know which one is the most important? important? important? >> If you don't know, then I would that >> If you don't know, then I would that >> If you don't know, then I would that would urge us to take an even further would urge us to take an even further would urge us to take an even further step back and sort of do [gasps] step back and sort of do [gasps] step back and sort of do [gasps] [sighs] [sighs] [sighs] a bit of awareness training on what your a bit of awareness training on what your a bit of awareness training on what your long-term goals are. Yeah. long-term goals are. Yeah. long-term goals are. Yeah. >> Where do you want to be both personally >> Where do you want to be both personally >> Where do you want to be both personally and professionally? Let's say in 5 and professionally? Let's say in 5 and professionally? Let's say in 5 years. years. years. >> What is your Everest? >> What is your Everest? >> What is your Everest? >> What is your Everest? >> What is your Everest? >> What is your Everest? If you have a sense of what your Everest If you have a sense of what your Everest If you have a sense of what your Everest is, you then ought to have a sense of is, you then ought to have a sense of is, you then ought to have a sense of what your next step is. If Everest is what your next step is. If Everest is what your next step is. If Everest is that way, you're not going to go this that way, you're not going to go this that way, you're not going to go this way. That way is also quite dangerous. way. That way is also quite dangerous. way. That way is also quite dangerous. And I will say this, this is um And I will say this, this is um And I will say this, this is um I'm a huge fan of talking about death I'm a huge fan of talking about death I'm a huge fan of talking about death because I find that it puts everything because I find that it puts everything because I find that it puts everything into perspective. My humble opinion is into perspective. My humble opinion is into perspective. My humble opinion is that the best framing is to really think that the best framing is to really think that the best framing is to really think about yourself on your deathbed. Is if about yourself on your deathbed. Is if about yourself on your deathbed. Is if you take yourself onto your deathbed and you take yourself onto your deathbed and you take yourself onto your deathbed and you think to yourself and truly by the you think to yourself and truly by the you think to yourself and truly by the way vis you can visualize this right now way vis you can visualize this right now way vis you can visualize this right now even with me. Let's say you're the even with me. Let's say you're the even with me. Let's say you're the tender age of 110 with all of the modern tender age of 110 with all of the modern tender age of 110 with all of the modern technology and longevity medicine that's technology and longevity medicine that's technology and longevity medicine that's going to come out. What looking back on going to come out. What looking back on going to come out. What looking back on your life do you need to have

your life do you need to have your life do you need to have experienced, experienced, experienced, accomplished, accomplished, accomplished, done in order for you to leave with a done in order for you to leave with a done in order for you to leave with a smile on your face smile on your face smile on your face and to just say and to just say and to just say it's been real. it's been real. it's been real. I did good. Had an amazing life. I did I did good. Had an amazing life. I did I did good. Had an amazing life. I did what I wanted to do here and I'm ready what I wanted to do here and I'm ready what I wanted to do here and I'm ready to go. to go. to go. See what's next. See what's next. See what's next. What's your answer to that? [gasps] >> I want to have loved >> I want to have loved >> deeply. [clears throat] [sighs and gasps] [sighs and gasps] >> I want to and this is my own and I don't >> I want to and this is my own and I don't >> I want to and this is my own and I don't know where this comes from. We probably know where this comes from. We probably know where this comes from. We probably need a therapist um on with us to to need a therapist um on with us to to need a therapist um on with us to to unpack this one. But I'm a firm believer unpack this one. But I'm a firm believer unpack this one. But I'm a firm believer in servant leadership. I think I've been in servant leadership. I think I've been in servant leadership. I think I've been put on the planet to to help in whatever put on the planet to to help in whatever put on the planet to to help in whatever ways that I can. So my job is to serve ways that I can. So my job is to serve ways that I can. So my job is to serve and to make this world a better place in and to make this world a better place in and to make this world a better place in the with what I do and what I can bring the with what I do and what I can bring the with what I do and what I can bring to the table. And that's my obsession. to the table. And that's my obsession. to the table. And that's my obsession. And it's come at a great cost of not And it's come at a great cost of not And it's come at a great cost of not doing a lot of other things and not doing a lot of other things and not doing a lot of other things and not having a lot of what maybe other people having a lot of what maybe other people having a lot of what maybe other people see as fun or um personal sacrifices.

see as fun or um personal sacrifices. see as fun or um personal sacrifices. But it seems to be uh the the flavor of But it seems to be uh the the flavor of But it seems to be uh the the flavor of my mind is that I'm squarely focused on my mind is that I'm squarely focused on my mind is that I'm squarely focused on building better systems for humanity. It was very um it was very clarifying It was very um it was very clarifying when you asked me to do that as well when you asked me to do that as well when you asked me to do that as well because when I closed my eyes and because when I closed my eyes and because when I closed my eyes and started thinking about my deathbed, I started thinking about my deathbed, I started thinking about my deathbed, I was in a room and what I noticed was was in a room and what I noticed was was in a room and what I noticed was first and foremost who was there. first and foremost who was there. first and foremost who was there. >> That was like the first thing and then >> That was like the first thing and then >> That was like the first thing and then my second thing was what do they think my second thing was what do they think my second thing was what do they think of me? of me? of me? So there was like so I imagined my So there was like so I imagined my So there was like so I imagined my romantic interest being here and then I romantic interest being here and then I romantic interest being here and then I imagined all of my kids being around the imagined all of my kids being around the imagined all of my kids being around the bed and I imagined what they thought of bed and I imagined what they thought of bed and I imagined what they thought of their dying father their dying father their dying father >> and there was really like three things >> and there was really like three things >> and there was really like three things that I wanted them to think. I wanted that I wanted them to think. I wanted that I wanted them to think. I wanted them to to think that I had achieved them to to think that I had achieved them to to think that I had achieved things so that they can too and to be things so that they can too and to be things so that they can too and to be evidence of that. Um the second one was evidence of that. Um the second one was evidence of that. Um the second one was around that I'd made the world a better around that I'd made the world a better around that I'd made the world a better place. So they had like they were clear place. So they had like they were clear place. So they had like they were clear on the philanthropic impact that that on the philanthropic impact that that on the philanthropic impact that that their father had had. their father had had. their father had had. >> Yeah. So that was really clarifying >> Yeah. So that was really clarifying >> Yeah. So that was really clarifying because it it basically gave me three because it it basically gave me three because it it basically gave me three clear priorities which are like family clear priorities which are like family clear priorities which are like family and having a big family. Um being a good and having a big family. Um being a good and having a big family. Um being a good role model to them and then them having role model to them and then them having role model to them and then them having evidence that me being here was net evidence that me being here was net evidence that me being here was net positive to planet you know. So that but positive to planet you know. So that but positive to planet you know. So that but it was really clarifying cuz there's it was really clarifying cuz there's it was really clarifying cuz there's really three things that matter.

really three things that matter. really three things that matter. >> So that gives you your direction. >> So that gives you your direction. >> So that gives you your direction. >> Yeah it does. >> Yeah it does. >> Yeah it does. >> So if you wake up every single morning >> So if you wake up every single morning >> So if you wake up every single morning now with that level of clarity now with that level of clarity now with that level of clarity >> I can go the Skittles are not going to >> I can go the Skittles are not going to >> I can go the Skittles are not going to bring me closer. bring me closer. bring me closer. the Skittles. the Skittles. the Skittles. >> Yeah. the Skittles. Like what is >> Yeah. the Skittles. Like what is >> Yeah. the Skittles. Like what is that? Like in what way? Like who on that? Like in what way? Like who on that? Like in what way? Like who on their deathbed is sitting around and their deathbed is sitting around and their deathbed is sitting around and going, "Damn, I wished I watched more going, "Damn, I wished I watched more going, "Damn, I wished I watched more Netflix." Netflix, please don't come Netflix." Netflix, please don't come Netflix." Netflix, please don't come after me. Who's sitting around going, after me. Who's sitting around going, after me. Who's sitting around going, "Damn, I wish I spent more time "Damn, I wish I spent more time "Damn, I wish I spent more time scrolling and less time with my kids or scrolling and less time with my kids or scrolling and less time with my kids or less time on my mission, on my obsessive less time on my mission, on my obsessive less time on my mission, on my obsessive mission." Like, nobody. Um, Bronny Wear mission." Like, nobody. Um, Bronny Wear mission." Like, nobody. Um, Bronny Wear is a hospice nurse is a hospice nurse is a hospice nurse and she sat with many many dying and she sat with many many dying and she sat with many many dying individuals. What an honor to do such a individuals. What an honor to do such a individuals. What an honor to do such a thing. Um, something that I hope to do thing. Um, something that I hope to do thing. Um, something that I hope to do um in my lifetime as is to sort of be, um in my lifetime as is to sort of be, um in my lifetime as is to sort of be, you know, exercise my death doula skills you know, exercise my death doula skills you know, exercise my death doula skills and to to be with folks who are we're and to to be with folks who are we're and to to be with folks who are we're passing on and um what an honor it is to passing on and um what an honor it is to passing on and um what an honor it is to sit with them because oh boy, you get sit with them because oh boy, you get sit with them because oh boy, you get some clarity. So she asked these people, some clarity. So she asked these people, some clarity. So she asked these people, [sighs and gasps] [sighs and gasps] [sighs and gasps] "What are your regrets?"

"What are your regrets?" "What are your regrets?" And she would keep a log of the answers And she would keep a log of the answers And she would keep a log of the answers they gave. they gave. they gave. And the number one regret across all of And the number one regret across all of And the number one regret across all of the people that she asked this question the people that she asked this question the people that she asked this question to who were dying was, "I wish I lived a to who were dying was, "I wish I lived a to who were dying was, "I wish I lived a life more true to myself, life more true to myself, life more true to myself, cared less about what others thought." cared less about what others thought." cared less about what others thought." So for you, Stephen, it sounds like all So for you, Stephen, it sounds like all So for you, Stephen, it sounds like all that matters to you at the end of the that matters to you at the end of the that matters to you at the end of the day is what your family thought of your day is what your family thought of your day is what your family thought of your accomplishments and how you spent your accomplishments and how you spent your accomplishments and how you spent your time is how you think. And it's, by the time is how you think. And it's, by the time is how you think. And it's, by the way, it's not even them because you'll way, it's not even them because you'll way, it's not even them because you'll never really know what the other person never really know what the other person never really know what the other person thinks. We come into this world alone thinks. We come into this world alone thinks. We come into this world alone and we do die alone no matter how much and we do die alone no matter how much and we do die alone no matter how much we love each other. we love each other. we love each other. This is uh one of the paradoxes I find This is uh one of the paradoxes I find This is uh one of the paradoxes I find of love and human connection is that of love and human connection is that of love and human connection is that from that first cry that a newborn from that first cry that a newborn from that first cry that a newborn screams out when they're born, they're screams out when they're born, they're screams out when they're born, they're crying out for connection. They're crying out for connection. They're crying out for connection. They're scared and they're saying, "Wait, I feel scared and they're saying, "Wait, I feel scared and they're saying, "Wait, I feel disconnection in this moment. I was disconnection in this moment. I was disconnection in this moment. I was connected before and now I feel connected before and now I feel connected before and now I feel disconnected." And they're seeking disconnected." And they're seeking disconnected." And they're seeking connection. I think humans, we are connection. I think humans, we are connection. I think humans, we are seeking this connection and this seeking this connection and this seeking this connection and this belonging belonging belonging for the rest of our lives. But the for the rest of our lives. But the for the rest of our lives. But the paradox of it, the mind of it if I paradox of it, the mind of it if I paradox of it, the mind of it if I may, is we'll never get it.

may, is we'll never get it. may, is we'll never get it. We die alone. Like I will never We die alone. Like I will never We die alone. Like I will never understand understand understand your mind. This is the fascinating thing your mind. This is the fascinating thing your mind. This is the fascinating thing about consciousness. You have your about consciousness. You have your about consciousness. You have your consciousness. I have mine. And even consciousness. I have mine. And even consciousness. I have mine. And even moment to moment, my consciousness now moment to moment, my consciousness now moment to moment, my consciousness now in this moment is different than it was in this moment is different than it was in this moment is different than it was the last moment. I've changed. the last moment. I've changed. the last moment. I've changed. Things continue to change and evolve. Things continue to change and evolve. Things continue to change and evolve. The same moment never repeats itself, The same moment never repeats itself, The same moment never repeats itself, which means the same self never repeats which means the same self never repeats which means the same self never repeats itself. Every second that's going by, I itself. Every second that's going by, I itself. Every second that's going by, I am in fact Sahar v 100 million da da da am in fact Sahar v 100 million da da da am in fact Sahar v 100 million da da da and then the next moment it's another and then the next moment it's another and then the next moment it's another and the next moment is another. Like we and the next moment is another. Like we and the next moment is another. Like we continue to be dynamic, but that's its continue to be dynamic, but that's its continue to be dynamic, but that's its own little rabbit hole. own little rabbit hole. own little rabbit hole. >> But on that own little rabbit hole, >> But on that own little rabbit hole, >> But on that own little rabbit hole, there's there's moments there's there's moments there's there's moments >> I completely agree and accept what >> I completely agree and accept what >> I completely agree and accept what you're saying. There are these moments you're saying. There are these moments you're saying. There are these moments when you just feel like your when you just feel like your when you just feel like your consciousness has consciousness has consciousness has >> is doing the tango with someone else's. >> is doing the tango with someone else's. >> is doing the tango with someone else's. It is intertwined and you can we as I It is intertwined and you can we as I It is intertwined and you can we as I say everyone can think of those moments say everyone can think of those moments say everyone can think of those moments when you look at someone and you go I when you look at someone and you go I when you look at someone and you go I don't know what it is but at some deep don't know what it is but at some deep don't know what it is but at some deep level me and this person are we're our level me and this person are we're our level me and this person are we're our consciousness is dancing.

consciousness is dancing. consciousness is dancing. >> Yeah. >> Yeah. >> Yeah. >> It's connected and that's a very real >> It's connected and that's a very real >> It's connected and that's a very real thing. I experience it a lot on this thing. I experience it a lot on this thing. I experience it a lot on this podcast cuz you know I sit here with podcast cuz you know I sit here with podcast cuz you know I sit here with three hours talk about their childhood three hours talk about their childhood three hours talk about their childhood their trauma whatever their trauma whatever their trauma whatever >> you feel a deep deep sense of connection >> you feel a deep deep sense of connection >> you feel a deep deep sense of connection to this other human being. Sometimes to this other human being. Sometimes to this other human being. Sometimes it's almost it can be a spiritual it's almost it can be a spiritual it's almost it can be a spiritual experience in a weird but enjoyable way. experience in a weird but enjoyable way. experience in a weird but enjoyable way. >> I think you hit the nail on the head >> I think you hit the nail on the head >> I think you hit the nail on the head there. I think it's spiritual. I think there. I think it's spiritual. I think there. I think it's spiritual. I think it's energetic. it's energetic. it's energetic. >> Mhm. [clears throat] >> Mhm. [clears throat] >> Mhm. [clears throat] >> I think when we feel that experience of >> I think when we feel that experience of >> I think when we feel that experience of what by the way feels like flow, I don't what by the way feels like flow, I don't what by the way feels like flow, I don't know if it feels that way to you, know if it feels that way to you, know if it feels that way to you, >> but you feel in flow with the other like >> but you feel in flow with the other like >> but you feel in flow with the other like if you and I can connect in that plane. if you and I can connect in that plane. if you and I can connect in that plane. And I felt it, by the way, even when we And I felt it, by the way, even when we And I felt it, by the way, even when we were just doing that that bit about the were just doing that that bit about the were just doing that that bit about the deathbed and talking about consciousness deathbed and talking about consciousness deathbed and talking about consciousness and I felt you your eyes just all of a and I felt you your eyes just all of a and I felt you your eyes just all of a sudden zoomed in and I even was I wasn't sudden zoomed in and I even was I wasn't sudden zoomed in and I even was I wasn't really focused on you necessarily in really focused on you necessarily in really focused on you necessarily in that moment. There was something about that moment. There was something about that moment. There was something about me expressing. me expressing. me expressing. I think what is necessary for two humans I think what is necessary for two humans I think what is necessary for two humans to have that flow together, to have that flow together, to have that flow together, that energetic dance together is a loss that energetic dance together is a loss that energetic dance together is a loss of the sense of self. I think the self of the sense of self. I think the self of the sense of self. I think the self must die in those moments and it does must die in those moments and it does must die in those moments and it does when we completely lose ourselves in when we completely lose ourselves in when we completely lose ourselves in this we this we this we I think when we are stuck in our own I think when we are stuck in our own I think when we are stuck in our own self and identity then I am aware of self and identity then I am aware of self and identity then I am aware of another. I am aware of your perception another. I am aware of your perception another. I am aware of your perception of me of me of me >> and you [clears throat] will be aware of >> and you [clears throat] will be aware of >> and you [clears throat] will be aware of my perception of you.

my perception of you. my perception of you. >> But I think those moments where it feels >> But I think those moments where it feels >> But I think those moments where it feels just magic and we've completely blended just magic and we've completely blended just magic and we've completely blended that I'm not no longer thinking about that I'm not no longer thinking about that I'm not no longer thinking about you as an other and I as I you as an other and I as I you as an other and I as I and you have become and you have become and you have become this energetic we. >> But again that bit more spiritual. No, >> But again that bit more spiritual. No, but it it perfectly dovetales into work but it it perfectly dovetales into work but it it perfectly dovetales into work because we can all think of flow states because we can all think of flow states because we can all think of flow states where we dropped into work and 3 hours where we dropped into work and 3 hours where we dropped into work and 3 hours passed. We had no idea that time was passed. We had no idea that time was passed. We had no idea that time was passing. We were so in and it it to some passing. We were so in and it it to some passing. We were so in and it it to some degree feels the same as those moments degree feels the same as those moments degree feels the same as those moments like when I'm really into my work. I like when I'm really into my work. I like when I'm really into my work. I just time does stop and I'm so glad it just time does stop and I'm so glad it just time does stop and I'm so glad it did. I didn't even notice time was a did. I didn't even notice time was a did. I didn't even notice time was a thing. And that's actually the same as thing. And that's actually the same as thing. And that's actually the same as being a podcaster. When you have really being a podcaster. When you have really being a podcaster. When you have really great conversations, you walk out and great conversations, you walk out and great conversations, you walk out and you go, "What? 4 hours? What the you go, "What? 4 hours? What the you go, "What? 4 hours? What the happened?" Like, happened?" Like, happened?" Like, >> yeah. >> yeah. >> yeah. >> So, >> So, >> So, >> okay. So, you've set your goal, you have >> okay. So, you've set your goal, you have >> okay. So, you've set your goal, you have your execution list, you've taken your your execution list, you've taken your your execution list, you've taken your MIT, you've broken it down, you've made MIT, you've broken it down, you've made MIT, you've broken it down, you've made it as easy and simple as like a list of it as easy and simple as like a list of it as easy and simple as like a list of lit. Another way, by the way, to lit. Another way, by the way, to lit. Another way, by the way, to describe this is describe this is describe this is >> an MIT, slow dopamine is like a rat >> an MIT, slow dopamine is like a rat >> an MIT, slow dopamine is like a rat going through a maze, and there's a big going through a maze, and there's a big going through a maze, and there's a big hunk of cheese at the end of the maze, hunk of cheese at the end of the maze, hunk of cheese at the end of the maze, but that's a lot of work. That is a but that's a lot of work. That is a but that's a lot of work. That is a long, arduous journey to get to that long, arduous journey to get to that long, arduous journey to get to that hunk of cheese. Whereas fast dopamine hunk of cheese. Whereas fast dopamine hunk of cheese. Whereas fast dopamine and lits are like little bits of cheese and lits are like little bits of cheese and lits are like little bits of cheese that you're like, can you just eat that that you're like, can you just eat that that you're like, can you just eat that crumb? And it's like, sure, that seems crumb? And it's like, sure, that seems crumb? And it's like, sure, that seems easy enough. Eat right there. Right? So easy enough. Eat right there. Right? So easy enough. Eat right there. Right? So the goal is to make your MITs as easy as the goal is to make your MITs as easy as the goal is to make your MITs as easy as your a list of lit. And how you do that your a list of lit. And how you do that your a list of lit. And how you do that is you take that big hunk of cheese and is you take that big hunk of cheese and is you take that big hunk of cheese and you sprinkle it throughout the maze.

you sprinkle it throughout the maze. you sprinkle it throughout the maze. >> So you make your big Everest seem like a >> So you make your big Everest seem like a >> So you make your big Everest seem like a series of one step to the next step to series of one step to the next step to series of one step to the next step to the next step. Loud Sue said it best. A the next step. Loud Sue said it best. A the next step. Loud Sue said it best. A journey of a thousand miles begins with journey of a thousand miles begins with journey of a thousand miles begins with a single step. Uh my husband just um a single step. Uh my husband just um a single step. Uh my husband just um climbed uh Mount Kilimanjaro. climbed uh Mount Kilimanjaro. climbed uh Mount Kilimanjaro. >> Oh wow. Um yeah, amazing things that I >> Oh wow. Um yeah, amazing things that I >> Oh wow. Um yeah, amazing things that I would do not choose to do. would do not choose to do. would do not choose to do. >> You said no to that. >> You said no to that. >> You said no to that. >> I said no to that. That's exactly there >> I said no to that. That's exactly there >> I said no to that. That's exactly there is I do know how to say no. It's is I do know how to say no. It's is I do know how to say no. It's typically with really difficult physical typically with really difficult physical typically with really difficult physical feats. Um I have my own but I prefer the feats. Um I have my own but I prefer the feats. Um I have my own but I prefer the mental ones. But uh but yeah, he went he mental ones. But uh but yeah, he went he mental ones. But uh but yeah, he went he climbed Mount Kilimanjaro. And when he climbed Mount Kilimanjaro. And when he climbed Mount Kilimanjaro. And when he came back, he said that the the mantra came back, he said that the the mantra came back, he said that the the mantra of these amazing um cherpas that take of these amazing um cherpas that take of these amazing um cherpas that take you up and down that come with you, by you up and down that come with you, by you up and down that come with you, by the way, they're superhuman. Like the way, they're superhuman. Like the way, they're superhuman. Like literally running up and down this literally running up and down this literally running up and down this mountain, even with all of the the mountain, even with all of the the mountain, even with all of the the elevation as if it's nothing. It's like elevation as if it's nothing. It's like elevation as if it's nothing. It's like drinking water them. It's amazing. And drinking water them. It's amazing. And drinking water them. It's amazing. And and carrying a bunch of with him. and carrying a bunch of with him. and carrying a bunch of with him. It's amazing. Magic. Magic. But he came It's amazing. Magic. Magic. But he came It's amazing. Magic. Magic. But he came back and he said what really stuck with back and he said what really stuck with back and he said what really stuck with him and it's become a thing that we say him and it's become a thing that we say him and it's become a thing that we say to each other sometimes. And all of to each other sometimes. And all of to each other sometimes. And all of these amazing guides would keep telling these amazing guides would keep telling these amazing guides would keep telling everybody, "Hey, pol everybody, "Hey, pol everybody, "Hey, pol slowly, slowly, pol slowly, slowly, pol slowly, slowly, pol >> slowly, slowly. It's the only way up to >> slowly, slowly. It's the only way up to >> slowly, slowly. It's the only way up to the top. If all you focus on is the the top. If all you focus on is the the top. If all you focus on is the Everest, you will not get there if you Everest, you will not get there if you Everest, you will not get there if you don't focus on taking the step every don't focus on taking the step every don't focus on taking the step every day. A little closer, a little closer, a day. A little closer, a little closer, a day. A little closer, a little closer, a little closer." You speak to Olympic little closer." You speak to Olympic little closer." You speak to Olympic athletes, they do the exact same thing.

athletes, they do the exact same thing. athletes, they do the exact same thing. That's what I was thinking of. I was That's what I was thinking of. I was That's what I was thinking of. I was thinking of seeing who was Sir David thinking of seeing who was Sir David thinking of seeing who was Sir David Brzford who's the guy quoted in the Brzford who's the guy quoted in the Brzford who's the guy quoted in the first chapter of Atomic Habits turning first chapter of Atomic Habits turning first chapter of Atomic Habits turning the British cycling team around marginal the British cycling team around marginal the British cycling team around marginal gains. gains. gains. >> Beautiful. >> Beautiful. >> Beautiful. >> He's a good friend of mine on and off >> He's a good friend of mine on and off >> He's a good friend of mine on and off camera. And he everyone knows about the camera. And he everyone knows about the camera. And he everyone knows about the marginal gains idea. Focus on the marginal gains idea. Focus on the marginal gains idea. Focus on the smallest things. He said to me on air, smallest things. He said to me on air, smallest things. He said to me on air, he said um he banned his team from he said um he banned his team from he said um he banned his team from thinking about the podium, which is very thinking about the podium, which is very thinking about the podium, which is very much what you're saying as well. And he much what you're saying as well. And he much what you're saying as well. And he really got them focused on like today's really got them focused on like today's really got them focused on like today's work. So this phrase emerged that I say work. So this phrase emerged that I say work. So this phrase emerged that I say to my team, I've said it three times to my team, I've said it three times to my team, I've said it three times this week, pedals over podiums. And what this week, pedals over podiums. And what this week, pedals over podiums. And what that means is like really focus on the that means is like really focus on the that means is like really focus on the pedals today because the he said that pedals today because the he said that pedals today because the he said that when he had Christopher Hoy, you know, when he had Christopher Hoy, you know, when he had Christopher Hoy, you know, again that he took the British cycling again that he took the British cycling again that he took the British cycling team from being down and out to the team from being down and out to the team from being down and out to the greatest of all time. When Christopher greatest of all time. When Christopher greatest of all time. When Christopher Hoy was thinking about Hoy was thinking about Hoy was thinking about >> the the the world record or the podium, >> the the the world record or the podium, >> the the the world record or the podium, whatever, his time would get worse. And whatever, his time would get worse. And whatever, his time would get worse. And when he got Christopher Hoy, if he got when he got Christopher Hoy, if he got when he got Christopher Hoy, if he got him to sort of drop into a meditative him to sort of drop into a meditative him to sort of drop into a meditative state and ban him thinking about that, state and ban him thinking about that, state and ban him thinking about that, not only would his time get better not only would his time get better not only would his time get better around the drrome, but Christopher Hoy around the drrome, but Christopher Hoy around the drrome, but Christopher Hoy would get off the bike and and say he would get off the bike and and say he would get off the bike and and say he couldn't remember the cycle. couldn't remember the cycle. couldn't remember the cycle. >> Yeah. >> Yeah. >> Yeah. >> Which I I think is this flow state. And >> Which I I think is this flow state. And >> Which I I think is this flow state. And >> it is >> it is >> it is >> other remarkable thing that he said to >> other remarkable thing that he said to >> other remarkable thing that he said to me um off camera was he went Stephen me um off camera was he went Stephen me um off camera was he went Stephen when we started focusing on the small when we started focusing on the small when we started focusing on the small things and broke goals down into really things and broke goals down into really things and broke goals down into really really small goals. People stopped really small goals. People stopped really small goals. People stopped leaving at 5:00 p.m. and started staying leaving at 5:00 p.m. and started staying leaving at 5:00 p.m. and started staying till 1:00 a.m. in the morning because we till 1:00 a.m. in the morning because we till 1:00 a.m. in the morning because we felt like we were going somewhere. And felt like we were going somewhere. And felt like we were going somewhere. And this this is what I referred to as from this this is what I referred to as from this this is what I referred to as from that conversation as the progress that conversation as the progress that conversation as the progress principle which is like the feeling of principle which is like the feeling of principle which is like the feeling of progress.

progress. progress. >> Yes. And there's this incredible um >> Yes. And there's this incredible um >> Yes. And there's this incredible um Harvard Business Review study where they Harvard Business Review study where they Harvard Business Review study where they asked people what their favorite day in asked people what their favorite day in asked people what their favorite day in work was and it was when they had a work was and it was when they had a work was and it was when they had a small feeling of progress. small feeling of progress. small feeling of progress. >> So it really resonated with me when you >> So it really resonated with me when you >> So it really resonated with me when you said turn the like MITs into these lit said turn the like MITs into these lit said turn the like MITs into these lit cuz the reason I like the lit is cuz I cuz the reason I like the lit is cuz I cuz the reason I like the lit is cuz I get the progress principle. get the progress principle. get the progress principle. >> Yes. >> Yes. >> Yes. >> I get the like oh I'm making I feel like >> I get the like oh I'm making I feel like >> I get the like oh I'm making I feel like I am going somewhere. I am going somewhere. I am going somewhere. >> Yes. >> Yes. >> Yes. >> The MITs it's hard to get that feeling >> The MITs it's hard to get that feeling >> The MITs it's hard to get that feeling unless you do what you just said which unless you do what you just said which unless you do what you just said which is breaking them down. is breaking them down. is breaking them down. >> Yeah. >> Yeah. >> Yeah. >> Which brings us to step three >> Which brings us to step three >> Which brings us to step three beautifully. The best way to increase beautifully. The best way to increase beautifully. The best way to increase the signal or to get to X, whatever it the signal or to get to X, whatever it the signal or to get to X, whatever it may be, is to remove obstacles as may be, is to remove obstacles as may be, is to remove obstacles as opposed to adding. opposed to adding. opposed to adding. >> Remove the obstacles. Turn down >> Remove the obstacles. Turn down >> Remove the obstacles. Turn down noise. And you turn that into noise noise. And you turn that into noise noise. And you turn that into noise by cutting distractions. by cutting distractions. by cutting distractions. So you now you've got your Everest. So you now you've got your Everest. So you now you've got your Everest. Ple ple. You know the next step. Ple ple. You know the next step. Ple ple. You know the next step. >> Ple ple. I love that phrase. >> Ple ple. I love that phrase. >> Ple ple. I love that phrase. >> Slowly, slowly the next step. And it's >> Slowly, slowly the next step. And it's >> Slowly, slowly the next step. And it's the same thing. It's the pedal, not the the same thing. It's the pedal, not the the same thing. It's the pedal, not the podium. podium. podium. >> Mhm. >> Mhm. >> Mhm. >> Cut out the distractions. Hygiene, >> Cut out the distractions. Hygiene, >> Cut out the distractions. Hygiene, hygiene, hygiene. So, phone out of hygiene, hygiene. So, phone out of hygiene, hygiene. So, phone out of sight, out of mind, notifications off.

sight, out of mind, notifications off. sight, out of mind, notifications off. If you're in a noisy environment or if If you're in a noisy environment or if If you're in a noisy environment or if you benefit from listening to music, you benefit from listening to music, you benefit from listening to music, then you put on headphones. then you put on headphones. then you put on headphones. >> What is your opinion on listening to >> What is your opinion on listening to >> What is your opinion on listening to music to do work and putting headphones music to do work and putting headphones music to do work and putting headphones on? What does the science say? on? What does the science say? on? What does the science say? >> People are different, of course. So, >> People are different, of course. So, >> People are different, of course. So, some people seem to be distracted by it some people seem to be distracted by it some people seem to be distracted by it and they prefer silence. And if you and they prefer silence. And if you and they prefer silence. And if you don't if you cannot be in a silent don't if you cannot be in a silent don't if you cannot be in a silent environment, you may benefit from noise environment, you may benefit from noise environment, you may benefit from noise cancelling, right? I don't recommend cancelling, right? I don't recommend cancelling, right? I don't recommend listening to noise cancelling or having listening to noise cancelling or having listening to noise cancelling or having noise cancelling headphones on for more noise cancelling headphones on for more noise cancelling headphones on for more than 3 four hours a day because it you than 3 four hours a day because it you than 3 four hours a day because it you start to become overstimulated by the start to become overstimulated by the start to become overstimulated by the real sounds of the world around you real sounds of the world around you real sounds of the world around you because it changes your baseline of what because it changes your baseline of what because it changes your baseline of what the world ought to sound like and your the world ought to sound like and your the world ought to sound like and your brain starts to adjust and it starts to brain starts to adjust and it starts to brain starts to adjust and it starts to think wow this is the world you can hear think wow this is the world you can hear think wow this is the world you can hear a pin drop no darling the the world is a pin drop no darling the the world is a pin drop no darling the the world is much noisier than that so then the much noisier than that so then the much noisier than that so then the moment you don't have the noise moment you don't have the noise moment you don't have the noise cancelling on you become you're like oh cancelling on you become you're like oh cancelling on you become you're like oh my and you start you start getting my and you start you start getting my and you start you start getting anxious and you start becoming anxious and you start becoming anxious and you start becoming overstimulated and also your auditory overstimulated and also your auditory overstimulated and also your auditory system starts to actually adapt to the system starts to actually adapt to the system starts to actually adapt to the noise cancelling. So noise cancelling I noise cancelling. So noise cancelling I noise cancelling. So noise cancelling I would say use it for focus sprints only. would say use it for focus sprints only. would say use it for focus sprints only. So if you told me you got 3 hours a day So if you told me you got 3 hours a day So if you told me you got 3 hours a day that hits your 3 hours. So you can use that hits your 3 hours. So you can use that hits your 3 hours. So you can use the noise cancelling only for when maybe the noise cancelling only for when maybe the noise cancelling only for when maybe [snorts] you want to do focus sprints if [snorts] you want to do focus sprints if [snorts] you want to do focus sprints if you benefit from the silence. If you're you benefit from the silence. If you're you benefit from the silence. If you're going to listen to music, ideally music going to listen to music, ideally music going to listen to music, ideally music with no lyrics at all or lyrics in a with no lyrics at all or lyrics in a with no lyrics at all or lyrics in a language that you don't understand. You language that you don't understand. You language that you don't understand. You can also benefit from having one can also benefit from having one can also benefit from having one particular playlist that you invest in particular playlist that you invest in particular playlist that you invest in that your brain will over time if you that your brain will over time if you that your brain will over time if you invest in it slowly associate with invest in it slowly associate with invest in it slowly associate with focus.

focus. focus. >> So you can have like a focus mode >> So you can have like a focus mode >> So you can have like a focus mode playlist. You can have an email sprint playlist. You can have an email sprint playlist. You can have an email sprint you know playlist and then very very you know playlist and then very very you know playlist and then very very different from what you might listen to different from what you might listen to different from what you might listen to to wind down after work or to sleep. You to wind down after work or to sleep. You to wind down after work or to sleep. You should have different playlist for should have different playlist for should have different playlist for different brain states. Okay. So you've different brain states. Okay. So you've different brain states. Okay. So you've set yourself up in that way for success. Then set a timer. Set a timer. Human Then set a timer. Set a timer. Human beings and fun fact, most mammals uh are beings and fun fact, most mammals uh are beings and fun fact, most mammals uh are highly influenced by what are called highly influenced by what are called highly influenced by what are called markers of progress. Which means if we markers of progress. Which means if we markers of progress. Which means if we see time ticking by, we will just work see time ticking by, we will just work see time ticking by, we will just work faster. faster. faster. >> Do you mean is it time ticking down or >> Do you mean is it time ticking down or >> Do you mean is it time ticking down or time ticking up? So is it going from 60 time ticking up? So is it going from 60 time ticking up? So is it going from 60 minutes down or is it going from 0 to minutes down or is it going from 0 to minutes down or is it going from 0 to 60? 60? 60? >> We're keenly interested in any sense of >> We're keenly interested in any sense of >> We're keenly interested in any sense of progress. So progress bars. progress. So progress bars. progress. So progress bars. >> Okay. >> Okay. >> Okay. >> Yeah. Um having said that where I find >> Yeah. Um having said that where I find >> Yeah. Um having said that where I find from a productivity standpoint you will from a productivity standpoint you will from a productivity standpoint you will get a lot of interesting benefit is like get a lot of interesting benefit is like get a lot of interesting benefit is like just to hustle and to stay focused is just to hustle and to stay focused is just to hustle and to stay focused is seeing the time ticking down. Okay. seeing the time ticking down. Okay. seeing the time ticking down. Okay. >> Using a very childlike example of >> Using a very childlike example of >> Using a very childlike example of cleanup songs. Little kids are highly cleanup songs. Little kids are highly cleanup songs. Little kids are highly distractable creatures. Now, if you ask distractable creatures. Now, if you ask distractable creatures. Now, if you ask them to, they've like thrown about all them to, they've like thrown about all them to, they've like thrown about all of their toys, let's say, in a of their toys, let's say, in a of their toys, let's say, in a classroom, and you ask them to put their classroom, and you ask them to put their classroom, and you ask them to put their toys away, like put all the toys in the toys away, like put all the toys in the toys away, like put all the toys in the in the bins and da da da and clean up, in the bins and da da da and clean up, in the bins and da da da and clean up, they're going to by the third thing they they're going to by the third thing they they're going to by the third thing they pick up, but guess of luck, right?

pick up, but guess of luck, right? pick up, but guess of luck, right? They're they're off. They're looking at They're they're off. They're looking at They're they're off. They're looking at something else and they they're something else and they they're something else and they they're distracted and playing. distracted and playing. distracted and playing. Here comes the science of cleanup songs. Here comes the science of cleanup songs. Here comes the science of cleanup songs. You teach all these kids, and this is You teach all these kids, and this is You teach all these kids, and this is true, by the way, across the world. When true, by the way, across the world. When true, by the way, across the world. When when they're little, teachers will teach when they're little, teachers will teach when they're little, teachers will teach them to have a cleanup song in class. them to have a cleanup song in class. them to have a cleanup song in class. Now there is a clear beginning and a Now there is a clear beginning and a Now there is a clear beginning and a clear end to what they're trying to do clear end to what they're trying to do clear end to what they're trying to do and it keeps them focused. It keeps them and it keeps them focused. It keeps them and it keeps them focused. It keeps them on task and they know the song is going on task and they know the song is going on task and they know the song is going to end. And because the time is ticking to end. And because the time is ticking to end. And because the time is ticking by and the song is going to end, they by and the song is going to end, they by and the song is going to end, they all of a sudden start getting very goal all of a sudden start getting very goal all of a sudden start getting very goal oriented and focused and they start oriented and focused and they start oriented and focused and they start putting the toys away, especially near putting the toys away, especially near putting the toys away, especially near the end of the song. the end of the song. the end of the song. >> They're Parkinson's law. >> They're Parkinson's law. >> They're Parkinson's law. >> Parkinson's law states that work will >> Parkinson's law states that work will >> Parkinson's law states that work will expand to fit the time that you give it. expand to fit the time that you give it. expand to fit the time that you give it. So, if you give yourself an hour to get So, if you give yourself an hour to get So, if you give yourself an hour to get the damn deck done, it'll probably take the damn deck done, it'll probably take the damn deck done, it'll probably take an hour. If you give yourself five, an hour. If you give yourself five, an hour. If you give yourself five, it'll take five. Yeah. So, time it'll take five. Yeah. So, time it'll take five. Yeah. So, time yourself. You'll, by the way, time yourself. You'll, by the way, time yourself. You'll, by the way, time yourself with everything. You want to yourself with everything. You want to yourself with everything. You want to You need to clean your house. You have You need to clean your house. You have You need to clean your house. You have some errands to run. Time yourself. You some errands to run. Time yourself. You some errands to run. Time yourself. You will just work faster. will just work faster. will just work faster. >> This idea got stuck in my head about 5 >> This idea got stuck in my head about 5 >> This idea got stuck in my head about 5 years ago, so I'd like to stick it in years ago, so I'd like to stick it in years ago, so I'd like to stick it in some other people's heads.

some other people's heads. some other people's heads. >> Okay. >> Okay. >> Okay. >> I read this thing and it said, "The >> I read this thing and it said, "The >> I read this thing and it said, "The center point of your influence on this center point of your influence on this center point of your influence on this planet is the allocation of your time." planet is the allocation of your time." planet is the allocation of your time." And I really tried to like interrogate And I really tried to like interrogate And I really tried to like interrogate that. I was like, "Is that really it? is that. I was like, "Is that really it? is that. I was like, "Is that really it? is like the game of my life really first like the game of my life really first like the game of my life really first and foremost how I allocate my time of and foremost how I allocate my time of and foremost how I allocate my time of course then it's like what I you know course then it's like what I you know course then it's like what I you know how well I show up or the things I how well I show up or the things I how well I show up or the things I allocate it to but the essence here allocate it to but the essence here allocate it to but the essence here everything I described on my death death everything I described on my death death everything I described on my death death deathbed having great relationships with deathbed having great relationships with deathbed having great relationships with my fiance having great relationships my fiance having great relationships my fiance having great relationships with my family achievement um the fact with my family achievement um the fact with my family achievement um the fact the age that I get to the deathbed my the age that I get to the deathbed my the age that I get to the deathbed my health all of it really is you know health all of it really is you know health all of it really is you know downstream from the allocation of my downstream from the allocation of my downstream from the allocation of my time what do I put my time on going to time what do I put my time on going to time what do I put my time on going to the gym um or do I put it on something the gym um or do I put it on something the gym um or do I put it on something else? And I just think that's a really else? And I just think that's a really else? And I just think that's a really important point cuz when we talk about important point cuz when we talk about important point cuz when we talk about saving time and treating time in such a saving time and treating time in such a saving time and treating time in such a precious way, one of the rebuttals is, precious way, one of the rebuttals is, precious way, one of the rebuttals is, "Oh, this is stressful. This is a this "Oh, this is stressful. This is a this "Oh, this is stressful. This is a this is a lot. It feels like a lot of is a lot. It feels like a lot of is a lot. It feels like a lot of pressure to like set a timer. pressure to like set a timer. pressure to like set a timer. >> But, you know, time really is the >> But, you know, time really is the >> But, you know, time really is the currency for me. I just think I think it currency for me. I just think I think it currency for me. I just think I think it is for all of us. And is for all of us. And is for all of us. And I think as well I think as well I think as well what I hear from your work is it's not what I hear from your work is it's not what I hear from your work is it's not about there being a good and and bad way about there being a good and and bad way about there being a good and and bad way to live one's life. It's just about to live one's life. It's just about to live one's life. It's just about being intentional being intentional being intentional >> with the time.

>> with the time. >> with the time. >> Yeah. >> Yeah. >> Yeah. >> Think about how unintentional the >> Think about how unintentional the >> Think about how unintentional the average day is these days cuz you're average day is these days cuz you're average day is these days cuz you're just pulled around like a plastic bag in just pulled around like a plastic bag in just pulled around like a plastic bag in the wind by lits. the wind by lits. the wind by lits. Anyway, sorry. think you were very Anyway, sorry. think you were very Anyway, sorry. think you were very close, dangerously close to quitting close, dangerously close to quitting close, dangerously close to quitting Katy Perry there first. Oh, Katy Perry there first. Oh, Katy Perry there first. Oh, >> really? [laughter] >> really? [laughter] >> really? [laughter] >> I think so, isn't it? It's like I'm a >> I think so, isn't it? It's like I'm a >> I think so, isn't it? It's like I'm a plastic bag floating in the wind. plastic bag floating in the wind. plastic bag floating in the wind. >> That's how it can feel in the modern >> That's how it can feel in the modern >> That's how it can feel in the modern world. world. world. >> It is true. No, it's true, though. >> It is true. No, it's true, though. >> It is true. No, it's true, though. >> And all of this, by the way, is in >> And all of this, by the way, is in >> And all of this, by the way, is in pursuit of just pursuit of just pursuit of just giving people more of their own time giving people more of their own time giving people more of their own time back. By the way, the way in which we're back. By the way, the way in which we're back. By the way, the way in which we're working with all of these distractions working with all of these distractions working with all of these distractions around us, one, according to the around us, one, according to the around us, one, according to the progress principle, makes people feel progress principle, makes people feel progress principle, makes people feel like Like, right, they're not like Like, right, they're not like Like, right, they're not happy. They're not happy. People want to happy. They're not happy. People want to happy. They're not happy. People want to get good, high quality work done. People get good, high quality work done. People get good, high quality work done. People want to make an impact. They want those want to make an impact. They want those want to make an impact. They want those things because you're hiring amazing things because you're hiring amazing things because you're hiring amazing people. And from when we were all people. And from when we were all people. And from when we were all little, we were told, "Good job. You got little, we were told, "Good job. You got little, we were told, "Good job. You got an like we love that progress. We want an like we love that progress. We want an like we love that progress. We want to get the gold star." So, if we've to get the gold star." So, if we've to get the gold star." So, if we've trained an entire generation of human trained an entire generation of human trained an entire generation of human beings to want to get the gold star and beings to want to get the gold star and beings to want to get the gold star and now you're surrounded by all these now you're surrounded by all these now you're surrounded by all these people and you're like, "Hey, by the people and you're like, "Hey, by the people and you're like, "Hey, by the way, I know you have this massive to-do way, I know you have this massive to-do way, I know you have this massive to-do list, but you're not going to get list, but you're not going to get list, but you're not going to get anything done. Instead, you just have to anything done. Instead, you just have to anything done. Instead, you just have to like answer all these messages and go to like answer all these messages and go to like answer all these messages and go to all these meetings and calls and then all these meetings and calls and then all these meetings and calls and then feel like at the end of the day cuz feel like at the end of the day cuz feel like at the end of the day cuz your to-do list is still there and you your to-do list is still there and you your to-do list is still there and you didn't make progress on anything."

didn't make progress on anything." didn't make progress on anything." Doesn't feel good. So, people don't feel Doesn't feel good. So, people don't feel Doesn't feel good. So, people don't feel good about it. And then all that work is good about it. And then all that work is good about it. And then all that work is still left and then they end up working still left and then they end up working still left and then they end up working evenings and weekends to catch up. And evenings and weekends to catch up. And evenings and weekends to catch up. And that takes time away from your family. that takes time away from your family. that takes time away from your family. And then your deathbed self is like this And then your deathbed self is like this And then your deathbed self is like this is terrible. So we're the timer will is terrible. So we're the timer will is terrible. So we're the timer will help you condense the damn work so you help you condense the damn work so you help you condense the damn work so you gify it. You make use of the dopamine. gify it. You make use of the dopamine. gify it. You make use of the dopamine. You make use of all those amazing You make use of all those amazing You make use of all those amazing hormones that get you all excited to get hormones that get you all excited to get hormones that get you all excited to get the work done so that you can actually the work done so that you can actually the work done so that you can actually >> take a break and do other things. >> take a break and do other things. >> take a break and do other things. >> Oh okay. So on this take a break. Yeah. >> Oh okay. So on this take a break. Yeah. >> Oh okay. So on this take a break. Yeah. At the very start you were talking about At the very start you were talking about At the very start you were talking about innovation and creativity and I Rick innovation and creativity and I Rick innovation and creativity and I Rick Rubin was sat here a couple of weeks ago Rubin was sat here a couple of weeks ago Rubin was sat here a couple of weeks ago and I've done a lot of research around and I've done a lot of research around and I've done a lot of research around Steve Jobs to figure out how he was able Steve Jobs to figure out how he was able Steve Jobs to figure out how he was able to like see the future to like see the future to like see the future >> because I look back at his decision-m >> because I look back at his decision-m >> because I look back at his decision-m and it was always so unexpected and at and it was always so unexpected and at and it was always so unexpected and at the time like really contrarian. There's the time like really contrarian. There's the time like really contrarian. There's a great video of him sort of stood at a a great video of him sort of stood at a a great video of him sort of stood at a developer conference and the developer developer conference and the developer developer conference and the developer stands up and basically berates him and stands up and basically berates him and stands up and basically berates him and says like why are you doing this again? says like why are you doing this again? says like why are you doing this again? You're like removing this particular You're like removing this particular You're like removing this particular software that every developer needs. software that every developer needs. software that every developer needs. This was Steve Jobs like removed I think This was Steve Jobs like removed I think This was Steve Jobs like removed I think it was flash was it flash from our it was flash was it flash from our it was flash was it flash from our devices so that we could stream video devices so that we could stream video devices so that we could stream video better removed the the stylus from better removed the the stylus from better removed the the stylus from phones the keyboard and he could and he phones the keyboard and he could and he phones the keyboard and he could and he was right in hindsight but my question was right in hindsight but my question was right in hindsight but my question is like how did he see the future so is like how did he see the future so is like how did he see the future so clearly Rick Rubin and him seemed to clearly Rick Rubin and him seemed to clearly Rick Rubin and him seemed to share a practice which is boredom share a practice which is boredom share a practice which is boredom so you know as productivity people were so you know as productivity people were so you know as productivity people were always like work work but then I I study always like work work but then I I study always like work work but then I I study these great these visionaries and I go these great these visionaries and I go these great these visionaries and I go oh they had like a boredom practice oh they had like a boredom practice oh they had like a boredom practice where they just like stood away from the

where they just like stood away from the where they just like stood away from the picture. Um, and so when you said brain picture. Um, and so when you said brain picture. Um, and so when you said brain break, I was thinking, uh, hm, maybe is break, I was thinking, uh, hm, maybe is break, I was thinking, uh, hm, maybe is this what you're talking about or is it this what you're talking about or is it this what you're talking about or is it something else? something else? something else? >> This is tactical. >> This is tactical. >> This is tactical. >> Okay, >> Okay, >> Okay, >> brain break is just defined as a short >> brain break is just defined as a short >> brain break is just defined as a short period of time where you're not period of time where you're not period of time where you're not processing information. And this brings processing information. And this brings processing information. And this brings me to really attacking how most humans me to really attacking how most humans me to really attacking how most humans seem to be taking breaks these days. seem to be taking breaks these days. seem to be taking breaks these days. People will take a break from work and People will take a break from work and People will take a break from work and they'll be like, I was just like doing they'll be like, I was just like doing they'll be like, I was just like doing all these things and I'm going to take a all these things and I'm going to take a all these things and I'm going to take a break. break. break. And what is the most common way to take And what is the most common way to take And what is the most common way to take a break? a break? a break? >> Take a talk or something, some other >> Take a talk or something, some other >> Take a talk or something, some other distraction, distraction, distraction, >> some other thing. By the way, there was >> some other thing. By the way, there was >> some other thing. By the way, there was a 2024 Nature paper that just came out a 2024 Nature paper that just came out a 2024 Nature paper that just came out that actually measured everybody's that actually measured everybody's that actually measured everybody's fatigue levels, okay, before they fatigue levels, okay, before they fatigue levels, okay, before they started working. Then they would have started working. Then they would have started working. Then they would have them work. So essentially, let's imagine them work. So essentially, let's imagine them work. So essentially, let's imagine like do a focus sprint. So you're like do a focus sprint. So you're like do a focus sprint. So you're focused and doing all this work and then focused and doing all this work and then focused and doing all this work and then they measure their fatigue levels after they measure their fatigue levels after they measure their fatigue levels after they're working. And then they're like, they're working. And then they're like, they're working. And then they're like, "Okay, now we're going to pause now that "Okay, now we're going to pause now that "Okay, now we're going to pause now that you've worked and you're going to take a you've worked and you're going to take a you've worked and you're going to take a break." They put them into four break." They put them into four break." They put them into four different groups. One of those groups different groups. One of those groups different groups. One of those groups was no break at all. So you just keep was no break at all. So you just keep was no break at all. So you just keep going. going. going. >> And then you measured fatigue levels >> And then you measured fatigue levels >> And then you measured fatigue levels again. And lo and behold, of course, no again. And lo and behold, of course, no again. And lo and behold, of course, no break is not great, right? You're not break is not great, right? You're not break is not great, right? You're not going to really rebound from being going to really rebound from being going to really rebound from being fatigued. But the other options were Tik fatigued. But the other options were Tik fatigued. But the other options were Tik Tok style scrolling, Tok style scrolling, Tok style scrolling, looking at nature, or just staring ahead looking at nature, or just staring ahead looking at nature, or just staring ahead of yourself. It turns out the best kind of yourself. It turns out the best kind of yourself. It turns out the best kind of break is in fact, no surprise there, of break is in fact, no surprise there, of break is in fact, no surprise there, being exposed to nature. Humans come being exposed to nature. Humans come being exposed to nature. Humans come from nature, have a sense we might have from nature, have a sense we might have from nature, have a sense we might have a affinity for it.

a affinity for it. a affinity for it. >> Even if it feels like sometimes we >> Even if it feels like sometimes we >> Even if it feels like sometimes we don't, we're city folk. There is a don't, we're city folk. There is a don't, we're city folk. There is a visceral calm that comes when humans visceral calm that comes when humans visceral calm that comes when humans spend time in nature. So that's the best spend time in nature. So that's the best spend time in nature. So that's the best kind of break. But shortly thereafter, kind of break. But shortly thereafter, kind of break. But shortly thereafter, it's just doing nothing at all. And the it's just doing nothing at all. And the it's just doing nothing at all. And the worst break was tick tock style worst break was tick tock style worst break was tick tock style scrolling. You were just consuming more scrolling. You were just consuming more scrolling. You were just consuming more information. That's not a brain break. information. That's not a brain break. information. That's not a brain break. Your brain is not in fact taking a break Your brain is not in fact taking a break Your brain is not in fact taking a break at all. Do you weightlift? at all. Do you weightlift? at all. Do you weightlift? >> Sometimes. Yeah, >> Sometimes. Yeah, >> Sometimes. Yeah, >> sometimes. Okay. So, if you're lifting a >> sometimes. Okay. So, if you're lifting a >> sometimes. Okay. So, if you're lifting a weight here, I'm going to pick up this weight here, I'm going to pick up this weight here, I'm going to pick up this this like block for a second. Let's say this like block for a second. Let's say this like block for a second. Let's say this is heavy and I'm like picking up this is heavy and I'm like picking up this is heavy and I'm like picking up this weight. Okay. this weight. Okay. this weight. Okay. >> And I'm doing this and my muscles are >> And I'm doing this and my muscles are >> And I'm doing this and my muscles are working very hard. And then what do we working very hard. And then what do we working very hard. And then what do we do after we've we've done like a set of do after we've we've done like a set of do after we've we've done like a set of weightlifting? weightlifting? weightlifting? >> Rest. >> Rest. >> Rest. >> You rest. What would you say if in >> You rest. What would you say if in >> You rest. What would you say if in between instead of actually resting, I between instead of actually resting, I between instead of actually resting, I start lifting like low-grade weights? start lifting like low-grade weights? start lifting like low-grade weights? I'm still This is not a rest. So that's I'm still This is not a rest. So that's I'm still This is not a rest. So that's what scrolling is. And it's not even what scrolling is. And it's not even what scrolling is. And it's not even just scrolling, by the way. It's do and just scrolling, by the way. It's do and just scrolling, by the way. It's do and I don't want people thinking like, "Oh, I don't want people thinking like, "Oh, I don't want people thinking like, "Oh, I was reading the news." You're reading. I was reading the news." You're reading. I was reading the news." You're reading. That's not resting this muscle. You're That's not resting this muscle. You're That's not resting this muscle. You're still using this thing. Reading, still using this thing. Reading, still using this thing. Reading, writing, arithmetic. Like the point is writing, arithmetic. Like the point is writing, arithmetic. Like the point is to rest this thing.

to rest this thing. to rest this thing. >> How? >> How? >> How? >> Do nothing at all. >> Do nothing at all. >> Do nothing at all. >> I almost don't know how to do nothing. >> I almost don't know how to do nothing. >> I almost don't know how to do nothing. I'm like, "What does that look like? I'm like, "What does that look like? I'm like, "What does that look like? Everything I thought of was a thing." Everything I thought of was a thing." Everything I thought of was a thing." >> Yeah. >> Yeah. >> Yeah. >> It's hard in the beginning. But I will >> It's hard in the beginning. But I will >> It's hard in the beginning. But I will say this. I have an idea for you. say this. I have an idea for you. say this. I have an idea for you. >> Okay. And that is to do something >> Okay. And that is to do something >> Okay. And that is to do something um that is cognitively challenging um that is cognitively challenging um that is cognitively challenging enough such that you can't think of all enough such that you can't think of all enough such that you can't think of all of your other worries and things. This of your other worries and things. This of your other worries and things. This is my barometer for a good like a really is my barometer for a good like a really is my barometer for a good like a really high quality break. high quality break. high quality break. >> My DJing. What about my I DJ? I'm >> My DJing. What about my I DJ? I'm >> My DJing. What about my I DJ? I'm learning to DJ. learning to DJ. learning to DJ. >> Are you really? >> Are you really? >> Are you really? >> That's why the all the decks are out >> That's why the all the decks are out >> That's why the all the decks are out there. There's like four decks out there. There's like four decks out there. There's like four decks out there. there. there. >> I didn't notice. >> I didn't notice. >> I didn't notice. >> I've been learning for four years. So >> I've been learning for four years. So >> I've been learning for four years. So it's you know my break. it's you know my break. it's you know my break. >> Awesome skill. Awesome skill. And it's >> Awesome skill. Awesome skill. And it's >> Awesome skill. Awesome skill. And it's you're learning so it's immersive. I'm you're learning so it's immersive. I'm you're learning so it's immersive. I'm totally focused because the song's about totally focused because the song's about totally focused because the song's about to end and I have to mix it and it's the to end and I have to mix it and it's the to end and I have to mix it and it's the most locked in I am all day other than most locked in I am all day other than most locked in I am all day other than this. this. this. >> Yeah. >> Yeah. >> Yeah. >> So, even for like a simple brain break >> So, even for like a simple brain break >> So, even for like a simple brain break though, my humble recommendation to get though, my humble recommendation to get though, my humble recommendation to get yourself to not like scroll, check the yourself to not like scroll, check the yourself to not like scroll, check the news, get on LinkedIn, like whatever news, get on LinkedIn, like whatever news, get on LinkedIn, like whatever else it may be, else it may be, else it may be, >> do something with your hands. So, I'm a >> do something with your hands. So, I'm a >> do something with your hands. So, I'm a big I'm a firm believer in systems. We big I'm a firm believer in systems. We big I'm a firm believer in systems. We just need systems. I don't like just need systems. I don't like just need systems. I don't like willpower like, "Oh, I should really do willpower like, "Oh, I should really do willpower like, "Oh, I should really do that. I ought to do that." Like it's that. I ought to do that." Like it's that. I ought to do that." Like it's really difficult if you create systems really difficult if you create systems really difficult if you create systems for and what I mean by that is don't for and what I mean by that is don't for and what I mean by that is don't have grabandgo snacks anymore. Force have grabandgo snacks anymore. Force have grabandgo snacks anymore. Force yourself to make things like yourself to make things like yourself to make things like >> Yeah. Exactly. And it doesn't have to be >> Yeah. Exactly. And it doesn't have to be >> Yeah. Exactly. And it doesn't have to be cooking. Like again, you're in the cooking. Like again, you're in the cooking. Like again, you're in the middle of the workday. My point is middle of the workday. My point is middle of the workday. My point is instead of like one of those tiny little instead of like one of those tiny little instead of like one of those tiny little cheeses that come prepackaged, like get cheeses that come prepackaged, like get cheeses that come prepackaged, like get the big hunk and take it out of the the big hunk and take it out of the the big hunk and take it out of the ziplo and like cut it and like oh, I've ziplo and like cut it and like oh, I've ziplo and like cut it and like oh, I've cut myself a piece of cheese. Instead of cut myself a piece of cheese. Instead of cut myself a piece of cheese. Instead of having the pods and you know like for having the pods and you know like for having the pods and you know like for example like boil some water, put the

example like boil some water, put the example like boil some water, put the kettle on like then do the thing like kettle on like then do the thing like kettle on like then do the thing like romantic like use bo do put yourself in romantic like use bo do put yourself in romantic like use bo do put yourself in a system where you are you're forced to a system where you are you're forced to a system where you are you're forced to use both of your hands in order to get use both of your hands in order to get use both of your hands in order to get yourself hydrated, caffeinated or get yourself hydrated, caffeinated or get yourself hydrated, caffeinated or get yourself a snack so that you can't yourself a snack so that you can't yourself a snack so that you can't scroll and do the thing at the same scroll and do the thing at the same scroll and do the thing at the same time. So that's it. Like an easy way to time. So that's it. Like an easy way to time. So that's it. Like an easy way to take a brain break is just rehydrate, take a brain break is just rehydrate, take a brain break is just rehydrate, have another snack. Ideally, honestly, have another snack. Ideally, honestly, have another snack. Ideally, honestly, go expose yourself to some natural go expose yourself to some natural go expose yourself to some natural light, get some fresh air, move, go on a light, get some fresh air, move, go on a light, get some fresh air, move, go on a little walk. But I know those are easier little walk. But I know those are easier little walk. But I know those are easier said than done often. So, at the very said than done often. So, at the very said than done often. So, at the very least, I re I assume people are maybe least, I re I assume people are maybe least, I re I assume people are maybe even at least 50% as hungry as I am. So, even at least 50% as hungry as I am. So, even at least 50% as hungry as I am. So, I love lots of snacks. Is there is there I love lots of snacks. Is there is there I love lots of snacks. Is there is there anything else on this point of you know anything else on this point of you know anything else on this point of you know when you're thinking about how to have when you're thinking about how to have when you're thinking about how to have your great innovative most creative your great innovative most creative your great innovative most creative ideas ideas ideas >> if I wanted to solve a very com complex >> if I wanted to solve a very com complex >> if I wanted to solve a very com complex problem come up with my best ideas problem come up with my best ideas problem come up with my best ideas >> is there anything else you'd recommend >> is there anything else you'd recommend >> is there anything else you'd recommend >> the science behind innovation and >> the science behind innovation and >> the science behind innovation and creative insight creative insight creative insight >> is the process of truly understanding >> is the process of truly understanding >> is the process of truly understanding and thinking about the problem. So and thinking about the problem. So and thinking about the problem. So loading up all of the data related to loading up all of the data related to loading up all of the data related to the problem that you're trying to solve, the problem that you're trying to solve, the problem that you're trying to solve, it should be top of mind, meaning those it should be top of mind, meaning those it should be top of mind, meaning those neural networks that are related to neural networks that are related to neural networks that are related to yeah, the neural networks related to yeah, the neural networks related to yeah, the neural networks related to thinking about the problem. Okay?

thinking about the problem. Okay? thinking about the problem. Okay? Whatever problem it is that you're Whatever problem it is that you're Whatever problem it is that you're trying to solve, you want those trying to solve, you want those trying to solve, you want those activated and top of mind. Now, this is activated and top of mind. Now, this is activated and top of mind. Now, this is uh one of my favorite quotes attributed, uh one of my favorite quotes attributed, uh one of my favorite quotes attributed, I think, to Albert Einstein. Who knows I think, to Albert Einstein. Who knows I think, to Albert Einstein. Who knows if he actually said it, though. Um so if he actually said it, though. Um so if he actually said it, though. Um so many quotes are attributed to him. many quotes are attributed to him. many quotes are attributed to him. Nobody was who who's factchecking the Nobody was who who's factchecking the Nobody was who who's factchecking the right? But uh no problem can be right? But uh no problem can be right? But uh no problem can be solved by the same level of solved by the same level of solved by the same level of consciousness or the same mindset that consciousness or the same mindset that consciousness or the same mindset that created it. So when you're sitting there created it. So when you're sitting there created it. So when you're sitting there and you're thinking about a problem, I and you're thinking about a problem, I and you're thinking about a problem, I kind of think about this like it's like kind of think about this like it's like kind of think about this like it's like a traffic gridlock like this, right? a traffic gridlock like this, right? a traffic gridlock like this, right? You're sitting there and you're going You're sitting there and you're going You're sitting there and you're going well okay this this and this. And it's well okay this this and this. And it's well okay this this and this. And it's like and you don't know and by by that I like and you don't know and by by that I like and you don't know and by by that I mean by gridlock I mean you don't know mean by gridlock I mean you don't know mean by gridlock I mean you don't know the solution immediately. In fact you're the solution immediately. In fact you're the solution immediately. In fact you're thinking about the problem. There lies thinking about the problem. There lies thinking about the problem. There lies the brain state of the problem defined the brain state of the problem defined the brain state of the problem defined as this defined as X brain state is the as this defined as X brain state is the as this defined as X brain state is the brain state where you Steven are brain state where you Steven are brain state where you Steven are thinking about the problem. Are you is thinking about the problem. Are you is thinking about the problem. Are you is this the solution state? this the solution state? this the solution state? No. By definition this is the problem No. By definition this is the problem No. By definition this is the problem state. So there you are in a gridlock of state. So there you are in a gridlock of state. So there you are in a gridlock of certain neural networks where you're certain neural networks where you're certain neural networks where you're thinking about the problem. Ah the next thinking about the problem. Ah the next thinking about the problem. Ah the next step walk away.

step walk away. step walk away. Walk away and go do something else. Walk Walk away and go do something else. Walk Walk away and go do something else. Walk the damn dog. the damn dog. the damn dog. >> Go do something else. wash the dishes. >> Go do something else. wash the dishes. >> Go do something else. wash the dishes. You're introducing another stimulus You're introducing another stimulus You're introducing another stimulus here, right? Shower, new stimulus, new here, right? Shower, new stimulus, new here, right? Shower, new stimulus, new environment. These neural networks begin environment. These neural networks begin environment. These neural networks begin to loosen. New neural networks are to loosen. New neural networks are to loosen. New neural networks are becoming activated. New electrical, becoming activated. New electrical, becoming activated. New electrical, they're all electrical neural networks they're all electrical neural networks they're all electrical neural networks are getting activated. And all of a are getting activated. And all of a are getting activated. And all of a sudden, that might allow one idea to all sudden, that might allow one idea to all sudden, that might allow one idea to all of it. Ideas are like two neural of it. Ideas are like two neural of it. Ideas are like two neural networks that are crossing paths. And networks that are crossing paths. And networks that are crossing paths. And you go you go you go >> inside the light bulb that we're all >> inside the light bulb that we're all >> inside the light bulb that we're all searching for. And then you get that searching for. And then you get that searching for. And then you get that magic and you go, "Wait a minute. That's magic and you go, "Wait a minute. That's magic and you go, "Wait a minute. That's there. It was right in front of me the there. It was right in front of me the there. It was right in front of me the whole time. Right under my nose." So you whole time. Right under my nose." So you whole time. Right under my nose." So you have those amazing insights typically have those amazing insights typically have those amazing insights typically when you loosen and you walk away. when you loosen and you walk away. when you loosen and you walk away. >> Does this apply to negative thinking? >> Does this apply to negative thinking? >> Does this apply to negative thinking? >> Yeah. >> Yeah. >> Yeah. >> And rumination. >> And rumination. >> And rumination. >> Negative thinking and rumination. I have >> Negative thinking and rumination. I have >> Negative thinking and rumination. I have loads and loads of u opinions about loads and loads of u opinions about loads and loads of u opinions about >> Why did you roll your eyes then? >> Why did you roll your eyes then? >> Why did you roll your eyes then? >> I rolled my eyes because >> I rolled my eyes because >> I rolled my eyes because >> people don't like them. >> people don't like them. >> people don't like them. >> No, it's not that. It's um I find that >> No, it's not that. It's um I find that >> No, it's not that. It's um I find that in the modern world, we've gotten in the modern world, we've gotten in the modern world, we've gotten ourselves into a bit of a pickle where ourselves into a bit of a pickle where ourselves into a bit of a pickle where we've made it okay to continue to rehash we've made it okay to continue to rehash we've made it okay to continue to rehash and exhaustively talk about and think and exhaustively talk about and think and exhaustively talk about and think about our traumas.

about our traumas. about our traumas. Well, when you do that, you're just Well, when you do that, you're just Well, when you do that, you're just deepening the damn neural networks. deepening the damn neural networks. deepening the damn neural networks. >> Really? >> Really? >> Really? >> Yeah. I mean, think about it. You're >> Yeah. I mean, think about it. You're >> Yeah. I mean, think about it. You're like, if I'm sad about something, I'm like, if I'm sad about something, I'm like, if I'm sad about something, I'm not saying don't acknowledge your not saying don't acknowledge your not saying don't acknowledge your feelings, but after feel your feelings, feelings, but after feel your feelings, feelings, but after feel your feelings, but if the goal is, let's say, for but if the goal is, let's say, for but if the goal is, let's say, for example, you've gotten into yourself example, you've gotten into yourself example, you've gotten into yourself into a rut of rumination about something into a rut of rumination about something into a rut of rumination about something >> or worry. >> or worry. >> or worry. Rumination is sort of the same thought Rumination is sort of the same thought Rumination is sort of the same thought over and over and over again. The only over and over and over again. The only over and over and over again. The only way out is to break the cycle. way out is to break the cycle. way out is to break the cycle. You do not make your You do not make your You do not make your feelings and you know the thoughts that feelings and you know the thoughts that feelings and you know the thoughts that you end up ruminating on go away by you end up ruminating on go away by you end up ruminating on go away by talking about them over and over and talking about them over and over and talking about them over and over and over again in the exact same way. If you over again in the exact same way. If you over again in the exact same way. If you keep doing that you're just deepening keep doing that you're just deepening keep doing that you're just deepening and deepening that neural network. So and deepening that neural network. So and deepening that neural network. So it's even more robust and strong. If you it's even more robust and strong. If you it's even more robust and strong. If you repeatedly I mean you were mentioned repeatedly I mean you were mentioned repeatedly I mean you were mentioned atomic habits. I mean think about how atomic habits. I mean think about how atomic habits. I mean think about how habits are formed right that repetition. habits are formed right that repetition. habits are formed right that repetition. So if you keep telling yourself, oh this So if you keep telling yourself, oh this So if you keep telling yourself, oh this trauma happened for me, this occurred trauma happened for me, this occurred trauma happened for me, this occurred and I was a victim and then I was a and I was a victim and then I was a and I was a victim and then I was a victim and then I was this trauma, this victim and then I was this trauma, this victim and then I was this trauma, this trauma and then that's why I am this way trauma and then that's why I am this way trauma and then that's why I am this way that I am. I am this way that I am. I am that I am. I am this way that I am. I am that I am. I am this way that I am. I am this way that this way that this way that >> some point it might become your identity >> some point it might become your identity >> some point it might become your identity >> pretty quickly, huh? So the only way out >> pretty quickly, huh? So the only way out >> pretty quickly, huh? So the only way out is to stop that. You have to redirect is to stop that. You have to redirect is to stop that. You have to redirect your attention. So my solve for things your attention. So my solve for things your attention. So my solve for things like rumination is acknowledge why it's like rumination is acknowledge why it's like rumination is acknowledge why it's happening in the first place and then happening in the first place and then happening in the first place and then quite quickly after that redirect your quite quickly after that redirect your quite quickly after that redirect your attention when it's happening. It's sort attention when it's happening. It's sort attention when it's happening. It's sort of a anytime you you you're in that oh

of a anytime you you you're in that oh of a anytime you you you're in that oh it's starting again redirect and then it's starting again redirect and then it's starting again redirect and then put your attention somewhere else. put your attention somewhere else. put your attention somewhere else. What's your Everest? What's a different What's your Everest? What's a different What's your Everest? What's a different version of the story? What's the version of the story? What's the version of the story? What's the narrative that you want to feed? Cuz narrative that you want to feed? Cuz narrative that you want to feed? Cuz again this electrical system is it's again this electrical system is it's again this electrical system is it's think of yourself as the gardener or the think of yourself as the gardener or the think of yourself as the gardener or the architect of this thing. You're architect of this thing. You're architect of this thing. You're designing it. It's a muscle like designing it. It's a muscle like designing it. It's a muscle like anything else. It's like someone sitting anything else. It's like someone sitting anything else. It's like someone sitting around and going, "Well, I don't love around and going, "Well, I don't love around and going, "Well, I don't love the fact that my right bicep is slightly the fact that my right bicep is slightly the fact that my right bicep is slightly larger than do something about it." You larger than do something about it." You larger than do something about it." You know, you can atrophy this one a little know, you can atrophy this one a little know, you can atrophy this one a little bit and and and increase the weight that bit and and and increase the weight that bit and and and increase the weight that you that you that you hold the load on you that you that you hold the load on you that you that you hold the load on this one and lo and behold, you'll get a this one and lo and behold, you'll get a this one and lo and behold, you'll get a different outcome. So if you think of different outcome. So if you think of different outcome. So if you think of the mind and the and truly the brain the mind and the and truly the brain the mind and the and truly the brain from a neural perspective as different from a neural perspective as different from a neural perspective as different neural networks that you're either neural networks that you're either neural networks that you're either deepening, strengthening, and feeding, deepening, strengthening, and feeding, deepening, strengthening, and feeding, feeding with your thoughts, your time, feeding with your thoughts, your time, feeding with your thoughts, your time, your attention, your attention, your attention, be careful which ones you feed because be careful which ones you feed because be careful which ones you feed because whichever one you feed will in fact whichever one you feed will in fact whichever one you feed will in fact become stronger and louder. become stronger and louder. become stronger and louder. >> This is something that I've made for >> This is something that I've made for >> This is something that I've made for you. I realize that the divers here you. I realize that the divers here you. I realize that the divers here audience are strivvers. Whether it's in audience are strivvers. Whether it's in audience are strivvers. Whether it's in business or health, we all have big business or health, we all have big business or health, we all have big goals that we want to accomplish. And goals that we want to accomplish. And goals that we want to accomplish. And one of the things I've learned is that one of the things I've learned is that one of the things I've learned is that when you aim at the big big big goal, it when you aim at the big big big goal, it when you aim at the big big big goal, it can feel incredibly psychologically can feel incredibly psychologically can feel incredibly psychologically uncomfortable because it's kind of like uncomfortable because it's kind of like uncomfortable because it's kind of like being stood at the foot of Mount Everest being stood at the foot of Mount Everest being stood at the foot of Mount Everest and looking upwards. The way to and looking upwards. The way to and looking upwards. The way to accomplish your goals is by breaking accomplish your goals is by breaking accomplish your goals is by breaking them down into tiny small steps. And we them down into tiny small steps. And we them down into tiny small steps. And we call this in our team the 1%. And call this in our team the 1%. And call this in our team the 1%. And actually this philosophy is highly actually this philosophy is highly actually this philosophy is highly responsible for much of our success

responsible for much of our success responsible for much of our success here. So, what we've done so that you at here. So, what we've done so that you at here. So, what we've done so that you at home can accomplish any big goal that home can accomplish any big goal that home can accomplish any big goal that you have is we've made these 1% diaries you have is we've made these 1% diaries you have is we've made these 1% diaries and we released these last year and they and we released these last year and they and we released these last year and they all sold out. So, I asked my team over all sold out. So, I asked my team over all sold out. So, I asked my team over and over again to bring the diaries and over again to bring the diaries and over again to bring the diaries back, but also to introduce some new back, but also to introduce some new back, but also to introduce some new colors and to make some minor tweaks to colors and to make some minor tweaks to colors and to make some minor tweaks to the diary. So, now we have a better the diary. So, now we have a better the diary. So, now we have a better range for you. So, if you have a big range for you. So, if you have a big range for you. So, if you have a big goal in mind and you need a framework goal in mind and you need a framework goal in mind and you need a framework and a process and some motivation, then and a process and some motivation, then and a process and some motivation, then I highly recommend you get one of these I highly recommend you get one of these I highly recommend you get one of these diaries before they all sell out once diaries before they all sell out once diaries before they all sell out once again. And you can get yours at the again. And you can get yours at the again. And you can get yours at the diary.com. diary.com. diary.com. And if you want the link, the link is in And if you want the link, the link is in And if you want the link, the link is in the description below. There should be a the description below. There should be a the description below. There should be a button just down below here. And if it button just down below here. And if it button just down below here. And if it says subscribed, you're already says subscribed, you're already says subscribed, you're already subscribed. If it says subscriber, that subscribed. If it says subscriber, that subscribed. If it says subscriber, that means you're not yet. And if you're not means you're not yet. And if you're not means you're not yet. And if you're not subscribed, please could you do us a subscribed, please could you do us a subscribed, please could you do us a favor and hit that button? It helps the favor and hit that button? It helps the favor and hit that button? It helps the show more than you know. And according show more than you know. And according show more than you know. And according to the algorithm, you're someone that to the algorithm, you're someone that to the algorithm, you're someone that watches our show, but you haven't yet watches our show, but you haven't yet watches our show, but you haven't yet hit that button. Thank you so much. hit that button. Thank you so much. hit that button. Thank you so much. >> I can see in your productivity toolkit, >> I can see in your productivity toolkit, >> I can see in your productivity toolkit, >> yeah, >> yeah, >> yeah, >> there is a clock. >> there is a clock. >> there is a clock. >> Why is there a clock?

>> Why is there a clock? >> Why is there a clock? >> Uh, the clock represents >> Uh, the clock represents >> Uh, the clock represents the power and the science of when, the power and the science of when, the power and the science of when, let me explain. If we said that the MITs let me explain. If we said that the MITs let me explain. If we said that the MITs and the LITs that we talked about and the LITs that we talked about and the LITs that we talked about before, that represents the what I have before, that represents the what I have before, that represents the what I have my Everest, I have my MITs. Now, what am my Everest, I have my MITs. Now, what am my Everest, I have my MITs. Now, what am I doing today to move incrementally I doing today to move incrementally I doing today to move incrementally closer to meeting my Everest goal? closer to meeting my Everest goal? closer to meeting my Everest goal? That's the what. What am I doing today That's the what. What am I doing today That's the what. What am I doing today with the 3 hours of uninterrupted focus with the 3 hours of uninterrupted focus with the 3 hours of uninterrupted focus time that you said that you had, time that you said that you had, time that you said that you had, >> right? What focus sprints are the how. >> right? What focus sprints are the how. >> right? What focus sprints are the how. How am I going to then go attack that How am I going to then go attack that How am I going to then go attack that one MIT or that litter of lit? How am I one MIT or that litter of lit? How am I one MIT or that litter of lit? How am I going to go do it? You're going to do it going to go do it? You're going to do it going to go do it? You're going to do it in the methodology of a focus sprint if in the methodology of a focus sprint if in the methodology of a focus sprint if you want to 2x your time and minimize you want to 2x your time and minimize you want to 2x your time and minimize the number of mistakes made. That's the the number of mistakes made. That's the the number of mistakes made. That's the how. The science of chronotypes will how. The science of chronotypes will how. The science of chronotypes will tell you the science of when when should tell you the science of when when should tell you the science of when when should you go about doing all of these you go about doing all of these you go about doing all of these different things. Human beings do not different things. Human beings do not different things. Human beings do not share one circadian rhythm.

share one circadian rhythm. share one circadian rhythm. >> What does that mean? >> What does that mean? >> What does that mean? >> Well, have you heard of a circadian >> Well, have you heard of a circadian >> Well, have you heard of a circadian rhythm before? They have rhythm before? They have rhythm before? They have >> okay so we all we have circadian rhythms >> okay so we all we have circadian rhythms >> okay so we all we have circadian rhythms animals do as well but we don't share animals do as well but we don't share animals do as well but we don't share one as a human species one as a human species one as a human species meaning we don't all go to sleep around meaning we don't all go to sleep around meaning we don't all go to sleep around the same time we're not all the same time we're not all the same time we're not all creature we are creatures of light but creature we are creatures of light but creature we are creatures of light but we don't all share one rhythm of exactly we don't all share one rhythm of exactly we don't all share one rhythm of exactly the ideal time that we would go to sleep the ideal time that we would go to sleep the ideal time that we would go to sleep and wake up [clears throat] and wake up [clears throat] and wake up [clears throat] >> these different circadian rhythms are in >> these different circadian rhythms are in >> these different circadian rhythms are in fact called chronotypes so your fact called chronotypes so your fact called chronotypes so your chronoype is your genetic biological chronoype is your genetic biological chronoype is your genetic biological ideal ideal ideal time. It's essentially a profile of the time. It's essentially a profile of the time. It's essentially a profile of the hormones uh and your energy levels hormones uh and your energy levels hormones uh and your energy levels throughout the course of the day. And throughout the course of the day. And throughout the course of the day. And there are three there are three there are three chronotypes. chronotypes. chronotypes. There's AM shifted individuals. These There's AM shifted individuals. These There's AM shifted individuals. These are essentially this is like the science are essentially this is like the science are essentially this is like the science behind morning birds. behind morning birds. behind morning birds. >> Okay. So people that like doing stuff >> Okay. So people that like doing stuff >> Okay. So people that like doing stuff early. early. early. >> Yeah. >> Yeah. >> Yeah. >> Okay. >> Okay. >> Okay. >> And it's again it's it's genetic and >> And it's again it's it's genetic and >> And it's again it's it's genetic and it's hormonal. These individuals it's hormonal. These individuals it's hormonal. These individuals naturally their cortisol levels spike naturally their cortisol levels spike naturally their cortisol levels spike really really early in the morning. And really really early in the morning. And really really early in the morning. And some people are like the 4:00 in the some people are like the 4:00 in the some people are like the 4:00 in the morning people. They're the 5:00 in the morning people. They're the 5:00 in the morning people. They're the 5:00 in the morning people, 6:00 in the morning morning people, 6:00 in the morning morning people, 6:00 in the morning people. They are naturally A.M. shifted.

people. They are naturally A.M. shifted. people. They are naturally A.M. shifted. Like, it's not their fault necessarily. Like, it's not their fault necessarily. Like, it's not their fault necessarily. It's And by the way, how do you know It's And by the way, how do you know It's And by the way, how do you know that you're truly AM shifted? How you that you're truly AM shifted? How you that you're truly AM shifted? How you know you're truly AM shifted is if you know you're truly AM shifted is if you know you're truly AM shifted is if you go to bed at even if I keep you up at go to bed at even if I keep you up at go to bed at even if I keep you up at 2:00 in the morning until 2:00 in the 2:00 in the morning until 2:00 in the 2:00 in the morning until 2:00 in the morning. And let's say I'm controlling morning. And let's say I'm controlling morning. And let's say I'm controlling you no longer have young children that you no longer have young children that you no longer have young children that are going to wake you up. You no longer are going to wake you up. You no longer are going to wake you up. You no longer have any meetings, nothing at all. I've have any meetings, nothing at all. I've have any meetings, nothing at all. I've put you in this um the best hotel in the put you in this um the best hotel in the put you in this um the best hotel in the world with the most comfortable bed world with the most comfortable bed world with the most comfortable bed fully blackout. Not you can't you can fully blackout. Not you can't you can fully blackout. Not you can't you can hear a pin drop. There's nothing that hear a pin drop. There's nothing that hear a pin drop. There's nothing that would otherwise wake you and you can would otherwise wake you and you can would otherwise wake you and you can sleep as long as you want. And I kept sleep as long as you want. And I kept sleep as long as you want. And I kept you up until 2:00 in the morning. you up until 2:00 in the morning. you up until 2:00 in the morning. Oh, don't you worry. That pituitary Oh, don't you worry. That pituitary Oh, don't you worry. That pituitary gland is very strong. Your body knows gland is very strong. Your body knows gland is very strong. Your body knows when it's 5:00 in the morning. It when it's 5:00 in the morning. It when it's 5:00 in the morning. It doesn't even need to see light. It doesn't even need to see light. It doesn't even need to see light. It naturally will wake you up. So now naturally will wake you up. So now naturally will wake you up. So now you're sleepd deprived, but you have no you're sleepd deprived, but you have no you're sleepd deprived, but you have no choice. So those people that naturally choice. So those people that naturally choice. So those people that naturally wake up at early hours of the day wake up at early hours of the day wake up at early hours of the day regardless of when they went to bed the regardless of when they went to bed the regardless of when they went to bed the night before. Those are AM shifted night before. Those are AM shifted night before. Those are AM shifted individuals and it's all about their individuals and it's all about their individuals and it's all about their cortisol levels first thing in the cortisol levels first thing in the cortisol levels first thing in the morning. morning. morning. That is about, by the way, 25% of the That is about, by the way, 25% of the That is about, by the way, 25% of the human population. human population. human population. It's not the majority. My humble opinion It's not the majority. My humble opinion It's not the majority. My humble opinion is the world seems to be oriented around is the world seems to be oriented around is the world seems to be oriented around these people, these people, these people, >> right? Early bird gets the worm.

>> right? Early bird gets the worm. >> right? Early bird gets the worm. >> Yeah. I mean, everything starts school >> Yeah. I mean, everything starts school >> Yeah. I mean, everything starts school started at 9:00 a.m., so you had to be started at 9:00 a.m., so you had to be started at 9:00 a.m., so you had to be up at 7:00. up at 7:00. up at 7:00. >> That's why I part of the reason, many >> That's why I part of the reason, many >> That's why I part of the reason, many reasons, but that's part of the reason I reasons, but that's part of the reason I reasons, but that's part of the reason I hated school so much. hated school so much. hated school so much. >> Oh, totally. >> Oh, totally. >> Oh, totally. >> I liked staying up really late. same. >> I liked staying up really late. same. >> I liked staying up really late. same. >> Yeah. >> Yeah. >> Yeah. >> Then you are likely the minority of the >> Then you are likely the minority of the >> Then you are likely the minority of the human population like me. PM shifted. PM human population like me. PM shifted. PM human population like me. PM shifted. PM shifted people. Anthropologically, by shifted people. Anthropologically, by shifted people. Anthropologically, by the way, the only reason we imagine why the way, the only reason we imagine why the way, the only reason we imagine why people like you and me exist because people like you and me exist because people like you and me exist because otherwise, by the way, it's somewhat otherwise, by the way, it's somewhat otherwise, by the way, it's somewhat dysfunctional. No, dysfunctional. No, dysfunctional. No, >> otherwise. Yeah. It would be strange to >> otherwise. Yeah. It would be strange to >> otherwise. Yeah. It would be strange to have different sleep schedules and stuff have different sleep schedules and stuff have different sleep schedules and stuff like that. But like that. But like that. But >> like we're not I'm like I'm not a I >> like we're not I'm like I'm not a I >> like we're not I'm like I'm not a I can't like see in the dark. Like it's can't like see in the dark. Like it's can't like see in the dark. Like it's somewhat dysfunctional that we're awake somewhat dysfunctional that we're awake somewhat dysfunctional that we're awake all night. But think about it this way. all night. But think about it this way. all night. But think about it this way. If you and I were in the same tribe If you and I were in the same tribe If you and I were in the same tribe along with my team and your team and along with my team and your team and along with my team and your team and we're all like, "Okay, we're we're a we're all like, "Okay, we're we're a we're all like, "Okay, we're we're a village now together and everybody went village now together and everybody went village now together and everybody went to bed at 10:00 p.m. and woke up at 6:00 to bed at 10:00 p.m. and woke up at 6:00 to bed at 10:00 p.m. and woke up at 6:00 a.m., what would happen in the middle of a.m., what would happen in the middle of a.m., what would happen in the middle of the night when a competing tribe comes the night when a competing tribe comes the night when a competing tribe comes to slaughter all of us?" to slaughter all of us?" to slaughter all of us?" >> Yeah. The night is like the most >> Yeah. The night is like the most >> Yeah. The night is like the most dangerous time, isn't it, for for dangerous time, isn't it, for for dangerous time, isn't it, for for anybody? So, you need some people that anybody? So, you need some people that anybody? So, you need some people that are awake and then even in the morning, are awake and then even in the morning, are awake and then even in the morning, you need some people that are you need some people that are you need some people that are >> Mhm. So you do need to stagger in a >> Mhm. So you do need to stagger in a >> Mhm. So you do need to stagger in a tribe, stagger the time in which people tribe, stagger the time in which people tribe, stagger the time in which people are highly functional, which makes are highly functional, which makes are highly functional, which makes evolutionary sense.

evolutionary sense. evolutionary sense. >> You need a 24/7 team. >> You need a 24/7 team. >> You need a 24/7 team. >> You need to make sure someone's always >> You need to make sure someone's always >> You need to make sure someone's always awake. So you and I belong to a tiny awake. So you and I belong to a tiny awake. So you and I belong to a tiny subset of the human population. subset of the human population. subset of the human population. According to research from uh uh my lab, According to research from uh uh my lab, According to research from uh uh my lab, it's we're at about 16% from what we've it's we're at about 16% from what we've it's we're at about 16% from what we've gathered around the world. So 16% of the gathered around the world. So 16% of the gathered around the world. So 16% of the human population is P.M. shifted, human population is P.M. shifted, human population is P.M. shifted, meaning genetically we tend to be able meaning genetically we tend to be able meaning genetically we tend to be able to stay up quite late and we can sleep to stay up quite late and we can sleep to stay up quite late and we can sleep in and our energy levels rise as opposed in and our energy levels rise as opposed in and our energy levels rise as opposed to shoot up early in the morning and to shoot up early in the morning and to shoot up early in the morning and then linearly decrease as the day then linearly decrease as the day then linearly decrease as the day progresses. AM shifted people usually progresses. AM shifted people usually progresses. AM shifted people usually are the best. They do their best focus, are the best. They do their best focus, are the best. They do their best focus, their best thinking straight away early their best thinking straight away early their best thinking straight away early in the day and they just seem to lose in the day and they just seem to lose in the day and they just seem to lose steam as the day progresses. Like steam as the day progresses. Like steam as the day progresses. Like there's no like second wind for them there's no like second wind for them there's no like second wind for them really. I mean, really. I mean, really. I mean, but like when you take a standardized but like when you take a standardized but like when you take a standardized test in my lab, the becoming superhum test in my lab, the becoming superhum test in my lab, the becoming superhum like let's test your intelligence, your like let's test your intelligence, your like let's test your intelligence, your attention span, memory, all of it. When attention span, memory, all of it. When attention span, memory, all of it. When would you schedule that test? would you schedule that test? would you schedule that test? >> For AM shifted people, they're like, >> For AM shifted people, they're like, >> For AM shifted people, they're like, "Are you free at 7, right?" Cuz they "Are you free at 7, right?" Cuz they "Are you free at 7, right?" Cuz they they're the best in the morning. For PM they're the best in the morning. For PM they're the best in the morning. For PM shifted people like you and I, honestly, shifted people like you and I, honestly, shifted people like you and I, honestly, the afternoon.

the afternoon. the afternoon. >> Yeah. >> Yeah. >> Yeah. >> Uh in my younger years, oh my gosh, the >> Uh in my younger years, oh my gosh, the >> Uh in my younger years, oh my gosh, the evening. I do my best work like 900 p.m. evening. I do my best work like 900 p.m. evening. I do my best work like 900 p.m. on. on. on. >> It's the my clearest thinking, the most >> It's the my clearest thinking, the most >> It's the my clearest thinking, the most energized, the most clear-headed, you energized, the most clear-headed, you energized, the most clear-headed, you know, up until the the wee hours in the know, up until the the wee hours in the know, up until the the wee hours in the morning. But it's it's not super morning. But it's it's not super morning. But it's it's not super functional, but it's it's genetic and functional, but it's it's genetic and functional, but it's it's genetic and and you can make use of it. Um, PM and you can make use of it. Um, PM and you can make use of it. Um, PM shifted people are also have a tendency shifted people are also have a tendency shifted people are also have a tendency to be the most artistic and creative. to be the most artistic and creative. to be the most artistic and creative. >> Yeah, there you go. >> Yeah, there you go. >> Yeah, there you go. >> Say that again. Look at the camera and >> Say that again. Look at the camera and >> Say that again. Look at the camera and say that again. say that again. say that again. >> Most artistic and creative. I did not >> Most artistic and creative. I did not >> Most artistic and creative. I did not seem to get those. Whatever. Um then you seem to get those. Whatever. Um then you seem to get those. Whatever. Um then you have the vast majority of the human have the vast majority of the human have the vast majority of the human population and those are people who are population and those are people who are population and those are people who are bifphasic. bifphasic. bifphasic. Bifphasic stands for the Latin two Bifphasic stands for the Latin two Bifphasic stands for the Latin two phases or two peaks. And these phases or two peaks. And these phases or two peaks. And these individuals wake up a little groggy but individuals wake up a little groggy but individuals wake up a little groggy but within about 45 minutes to an hour within about 45 minutes to an hour within about 45 minutes to an hour they're ramped off to the races. They're they're ramped off to the races. They're they're ramped off to the races. They're feeling great. Bifphasic two phases or feeling great. Bifphasic two phases or feeling great. Bifphasic two phases or two peaks. So they peak once in the two peaks. So they peak once in the two peaks. So they peak once in the morning. They come down for the biggest morning. They come down for the biggest morning. They come down for the biggest afternoon dip comparatively to all those afternoon dip comparatively to all those afternoon dip comparatively to all those three types. and then they um will then three types. and then they um will then three types. and then they um will then come back up for a second wind if they come back up for a second wind if they come back up for a second wind if they play their cards right.

play their cards right. play their cards right. So those are the three corona types. My So those are the three corona types. My So those are the three corona types. My humble opinion is you should know which humble opinion is you should know which humble opinion is you should know which one you are because it will dictate the one you are because it will dictate the one you are because it will dictate the ideal time you should be doing your ideal time you should be doing your ideal time you should be doing your focus sprints when when is the ideal focus sprints when when is the ideal focus sprints when when is the ideal time. I am a big bag of blood, guts, and time. I am a big bag of blood, guts, and time. I am a big bag of blood, guts, and chemicals. I'm not a machine, chemicals. I'm not a machine, chemicals. I'm not a machine, right? I there are biological laws like right? I there are biological laws like right? I there are biological laws like I'm not the same at 8:00 a.m. versus 2 I'm not the same at 8:00 a.m. versus 2 I'm not the same at 8:00 a.m. versus 2 p.m. versus 8:00 p.m. I am a different p.m. versus 8:00 p.m. I am a different p.m. versus 8:00 p.m. I am a different version of self with different abilities version of self with different abilities version of self with different abilities and skills and my attention span is not and skills and my attention span is not and skills and my attention span is not a constant. a constant. a constant. That's another a law that I would love That's another a law that I would love That's another a law that I would love people to know a bit more and accept. I people to know a bit more and accept. I people to know a bit more and accept. I should say to know and accept should say to know and accept should say to know and accept our cognitive abilities are different our cognitive abilities are different our cognitive abilities are different throughout the course of the day which throughout the course of the day which throughout the course of the day which means when we do certain things does means when we do certain things does means when we do certain things does matter at least in some small part and matter at least in some small part and matter at least in some small part and I'm not suggesting we can architect our I'm not suggesting we can architect our I'm not suggesting we can architect our days because you I mean you and I are days because you I mean you and I are days because you I mean you and I are actually prime examples of this as PM actually prime examples of this as PM actually prime examples of this as PM shifted people you know the world shifted people you know the world shifted people you know the world doesn't give a about us the world doesn't give a about us the world doesn't give a about us the world doesn't care like as in the world is doesn't care like as in the world is doesn't care like as in the world is more AM shifted we have to do a great more AM shifted we have to do a great more AM shifted we have to do a great deal of adjustment. It's not like I can deal of adjustment. It's not like I can deal of adjustment. It's not like I can schedule meetings with people like schedule meetings with people like schedule meetings with people like brazenly at like, "Hey, what are you brazenly at like, "Hey, what are you brazenly at like, "Hey, what are you doing at 10:00 tonight?" Right?

doing at 10:00 tonight?" Right? doing at 10:00 tonight?" Right? >> It's so I woke up this morning and did a >> It's so I woke up this morning and did a >> It's so I woke up this morning and did a 7 a.m. meeting because it was very 7 a.m. meeting because it was very 7 a.m. meeting because it was very important and obviously I'm in LA, so important and obviously I'm in LA, so important and obviously I'm in LA, so you know, I'm working to other people's you know, I'm working to other people's you know, I'm working to other people's schedules and I was I don't know schedules and I was I don't know schedules and I was I don't know how else to say it. It was I was like, how else to say it. It was I was like, how else to say it. It was I was like, gosh, that's a terrible version of me gosh, that's a terrible version of me gosh, that's a terrible version of me that I've just such an important that I've just such an important that I've just such an important meeting. So, I bent my schedule to do meeting. So, I bent my schedule to do meeting. So, I bent my schedule to do it. But actually because it was it. But actually because it was it. But actually because it was important, I should have pushed it as important, I should have pushed it as important, I should have pushed it as late as I possibly could have in late as I possibly could have in late as I possibly could have in hindsight hindsight hindsight >> because I really I look back on that my >> because I really I look back on that my >> because I really I look back on that my performance at that meeting. I go that performance at that meeting. I go that performance at that meeting. I go that was terrible. You know, even with the was terrible. You know, even with the was terrible. You know, even with the podcast, one of the things we set set as podcast, one of the things we set set as podcast, one of the things we set set as a rule where I never ever do podcasts a rule where I never ever do podcasts a rule where I never ever do podcasts before 11:00 a.m. So this is why this before 11:00 a.m. So this is why this before 11:00 a.m. So this is why this starts at 11:00 a.m. today. And starts at 11:00 a.m. today. And starts at 11:00 a.m. today. And >> yeah, >> yeah, >> yeah, >> cuz I I tried it and >> cuz I I tried it and >> cuz I I tried it and >> yeah, >> yeah, >> yeah, >> the brain wasn't on. It's important. I >> the brain wasn't on. It's important. I >> the brain wasn't on. It's important. I think you know people are looking for think you know people are looking for think you know people are looking for big steps forward in life, but some of big steps forward in life, but some of big steps forward in life, but some of these things that seem to be small and these things that seem to be small and these things that seem to be small and marginal can have such a profound marginal can have such a profound marginal can have such a profound compounding impact over the long term. compounding impact over the long term. compounding impact over the long term. Yeah. Yeah. Yeah. >> What is the most important thing we >> What is the most important thing we >> What is the most important thing we haven't talked about that we should have haven't talked about that we should have haven't talked about that we should have talked about for the people that are at talked about for the people that are at talked about for the people that are at home and they're struggling with all the home and they're struggling with all the home and they're struggling with all the >> they've got the customer problems we've >> they've got the customer problems we've >> they've got the customer problems we've described. They're brain fogged. They've described. They're brain fogged. They've described. They're brain fogged. They've got these priorities. They're distracted got these priorities. They're distracted got these priorities. They're distracted all the time and they feel a sense of all the time and they feel a sense of all the time and they feel a sense of guilt around that distraction. They know guilt around that distraction. They know guilt around that distraction. They know they could be doing more, but they the they could be doing more, but they the they could be doing more, but they the noisy external tempting world is noisy external tempting world is noisy external tempting world is constantly winning.

constantly winning. constantly winning. What else What else What else can we give them as a tool? can we give them as a tool? can we give them as a tool? It's about the way the world is going. It's about the way the world is going. It's about the way the world is going. [gasps] [gasps] [gasps] I'm at risk of sounding a bit doom and I'm at risk of sounding a bit doom and I'm at risk of sounding a bit doom and gloom for a second, but I do hope that gloom for a second, but I do hope that gloom for a second, but I do hope that there's a light at the end of this there's a light at the end of this there's a light at the end of this tunnel that I hope will give people more tunnel that I hope will give people more tunnel that I hope will give people more agency and will inspire them. because of my job and because of where I because of my job and because of where I live, I have uh live, I have uh live, I have uh access to to sitting and being invited access to to sitting and being invited access to to sitting and being invited into meetings and rooms with a lot of into meetings and rooms with a lot of into meetings and rooms with a lot of amazing human beings that are creating amazing human beings that are creating amazing human beings that are creating the future. the future. the future. >> I mean, there is an email there, isn't >> I mean, there is an email there, isn't >> I mean, there is an email there, isn't there, that we didn't touch on, but there, that we didn't touch on, but there, that we didn't touch on, but maybe this is a good time to reference maybe this is a good time to reference maybe this is a good time to reference that. that. that. >> You don't like referencing it. Uh it's >> You don't like referencing it. Uh it's >> You don't like referencing it. Uh it's it's a bit depressing, it's a bit depressing, it's a bit depressing, >> but I think it's important because you >> but I think it's important because you >> but I think it's important because you live in San Francisco live in San Francisco live in San Francisco >> and you did make the case that >> and you did make the case that >> and you did make the case that those big companies are coming to people those big companies are coming to people those big companies are coming to people like you to figure out how to hijack like you to figure out how to hijack like you to figure out how to hijack attention.

attention. attention. >> Yeah. My area of expertise is how the >> Yeah. My area of expertise is how the >> Yeah. My area of expertise is how the brain changes and evolves, how you train brain changes and evolves, how you train brain changes and evolves, how you train it. it. it. An area of this that I know quite well An area of this that I know quite well An area of this that I know quite well because it's extremely important in the because it's extremely important in the because it's extremely important in the pursuit of actual cognitive training is pursuit of actual cognitive training is pursuit of actual cognitive training is something that we call strategic something that we call strategic something that we call strategic automaticity. automaticity. automaticity. Strategic automaticity is just getting Strategic automaticity is just getting Strategic automaticity is just getting people to do stuff without meaning to do people to do stuff without meaning to do people to do stuff without meaning to do stuff. So when a habit right this is stuff. So when a habit right this is stuff. So when a habit right this is also um James Clear's atomic habits also um James Clear's atomic habits also um James Clear's atomic habits phenomenal book obviously on on habit phenomenal book obviously on on habit phenomenal book obviously on on habit formation um touches on these kinds of formation um touches on these kinds of formation um touches on these kinds of concepts. We want ideally concepts. We want ideally concepts. We want ideally you have a behavior or a habit happen you have a behavior or a habit happen you have a behavior or a habit happen without thinking, right? Automatic. without thinking, right? Automatic. without thinking, right? Automatic. Think about something that you do Think about something that you do Think about something that you do without a great deal of thought or without a great deal of thought or without a great deal of thought or deliberation is a beautiful word for deliberation is a beautiful word for deliberation is a beautiful word for this. No deliberation for me. It's like this. No deliberation for me. It's like this. No deliberation for me. It's like brushing my teeth at night. brushing my teeth at night. brushing my teeth at night. >> I could be passed out. I could literally >> I could be passed out. I could literally >> I could be passed out. I could literally fall asleep somewhere on the couch while fall asleep somewhere on the couch while fall asleep somewhere on the couch while I'm doing something and lo and behold, I'm doing something and lo and behold, I'm doing something and lo and behold, at some point I will stir awake and be at some point I will stir awake and be at some point I will stir awake and be like, "Oh no." And then still before I like, "Oh no." And then still before I like, "Oh no." And then still before I get to bed, I will brush my teeth.

get to bed, I will brush my teeth. get to bed, I will brush my teeth. Children don't do this naturally. Children don't do this naturally. Children don't do this naturally. They're they're we're forced into They're they're we're forced into They're they're we're forced into brushing our teeth at an early age, but brushing our teeth at an early age, but brushing our teeth at an early age, but it becomes a habit over time and it it becomes a habit over time and it it becomes a habit over time and it becomes a habit that I do without becomes a habit that I do without becomes a habit that I do without deliberation. I don't deliberate whether deliberation. I don't deliberate whether deliberation. I don't deliberate whether I'm going to make my coffee typically in I'm going to make my coffee typically in I'm going to make my coffee typically in the morning. It just h it's just quite the morning. It just h it's just quite the morning. It just h it's just quite automatic. Right? So that is that habit automatic. Right? So that is that habit automatic. Right? So that is that habit has achieved strategic automaticity. We has achieved strategic automaticity. We has achieved strategic automaticity. We have removed the deliberation out of it have removed the deliberation out of it have removed the deliberation out of it and now it happens quite automatically. and now it happens quite automatically. and now it happens quite automatically. Okay, that's the goal for any habit. Okay, that's the goal for any habit. Okay, that's the goal for any habit. Again, I have studied addiction. I study Again, I have studied addiction. I study Again, I have studied addiction. I study habit formation and I'm a I do cognitive habit formation and I'm a I do cognitive habit formation and I'm a I do cognitive training research which means I'm trying training research which means I'm trying training research which means I'm trying to get people to do stuff automatically. to get people to do stuff automatically. to get people to do stuff automatically. That's my goal. I don't want to have to That's my goal. I don't want to have to That's my goal. I don't want to have to send them a text message and ping them send them a text message and ping them send them a text message and ping them every time I want them to do the thing. every time I want them to do the thing. every time I want them to do the thing. Right? Right? Right? People like me have been hired hand People like me have been hired hand People like me have been hired hand overfoot by tech companies around the overfoot by tech companies around the overfoot by tech companies around the world. And this is historical. This world. And this is historical. This world. And this is historical. This isn't even a now thing. This was 2010, isn't even a now thing. This was 2010, isn't even a now thing. This was 2010, 11, 12, 13, 14. And I myself have been 11, 12, 13, 14. And I myself have been 11, 12, 13, 14. And I myself have been attempted to be recruited more times attempted to be recruited more times attempted to be recruited more times than I can count to bring everything than I can count to bring everything than I can count to bring everything that I know and I've studied and I've that I know and I've studied and I've that I know and I've studied and I've done research on into certain tech done research on into certain tech done research on into certain tech companies that I've been legally told companies that I've been legally told companies that I've been legally told I'm not allowed to name by name.

I'm not allowed to name by name. I'm not allowed to name by name. >> Just like me this little thing here. >> Just like me this little thing here. >> Just like me this little thing here. >> Go ahead. >> Go ahead. >> Go ahead. >> An email you received just, you know, to >> An email you received just, you know, to >> An email you received just, you know, to paraphrase just says, "Hi Saha, we came paraphrase just says, "Hi Saha, we came paraphrase just says, "Hi Saha, we came across your work on strategic across your work on strategic across your work on strategic automaticity at UC Berkeley and we'd automaticity at UC Berkeley and we'd automaticity at UC Berkeley and we'd love to connect. We're looking to love to connect. We're looking to love to connect. We're looking to increase engagement and make our product increase engagement and make our product increase engagement and make our product more sticky. Would you be open to a more sticky. Would you be open to a more sticky. Would you be open to a quick call quick call quick call research collaboration opportunity? research collaboration opportunity? research collaboration opportunity? Lots of people I guess in your field get Lots of people I guess in your field get Lots of people I guess in your field get these invitations because if they can these invitations because if they can these invitations because if they can retain people on their platforms more retain people on their platforms more retain people on their platforms more it's billion dollar outcomes. it's billion dollar outcomes. it's billion dollar outcomes. >> Mhm. >> Mhm. >> Mhm. [gasps] [gasps] [gasps] What I will say is that I first of all I What I will say is that I first of all I What I will say is that I first of all I don't think anyone is inherently evil or don't think anyone is inherently evil or don't think anyone is inherently evil or bad. Like this is not it's just bad. Like this is not it's just bad. Like this is not it's just opportunities. These are work opportunities. These are work opportunities. These are work opportunities, right? And the promise, opportunities, right? And the promise, opportunities, right? And the promise, by the way, for scientists like myself by the way, for scientists like myself by the way, for scientists like myself is you can keep doing what you're doing. is you can keep doing what you're doing. is you can keep doing what you're doing. We love what you're doing. In fact, love We love what you're doing. In fact, love We love what you're doing. In fact, love it. We love what you're do. We just want it. We love what you're do. We just want it. We love what you're do. We just want you to do it in-house so that we can you to do it in-house so that we can you to do it in-house so that we can also implement a lot of these things. also implement a lot of these things. also implement a lot of these things. So, [snorts] So, [snorts] So, [snorts] mind you, I am allowed to say this. I'm mind you, I am allowed to say this. I'm mind you, I am allowed to say this. I'm not allowed to name the companies, but I not allowed to name the companies, but I not allowed to name the companies, but I am allowed to say that that particular am allowed to say that that particular am allowed to say that that particular email came with an attachment of what email came with an attachment of what email came with an attachment of what the job was, the description, and of the job was, the description, and of the job was, the description, and of course, the compensation. The course, the compensation. The course, the compensation. The compensation for that particular role compensation for that particular role compensation for that particular role was four times my annual salary doing was four times my annual salary doing was four times my annual salary doing public research at that time.

public research at that time. public research at that time. >> It's tempting >> It's tempting >> It's tempting >> gamechanging for somebody for their life >> gamechanging for somebody for their life >> gamechanging for somebody for their life for their life trajectory. Right? for their life trajectory. Right? for their life trajectory. Right? >> So these were tempting offers. These are >> So these were tempting offers. These are >> So these were tempting offers. These are tempting offers modern day. tempting offers modern day. tempting offers modern day. I would say that digital dependence is going to be the Everest for our is going to be the Everest for our species. And I really mean that. species. And I really mean that. species. And I really mean that. It has the potential. If leveraged properly If leveraged properly to give us amazing advances in to give us amazing advances in to give us amazing advances in everything from medicine to economics, everything from medicine to economics, everything from medicine to economics, it's gamechanging. Technology is it's gamechanging. Technology is it's gamechanging. Technology is amazing, especially artificial amazing, especially artificial amazing, especially artificial intelligence. However, comes with a intelligence. However, comes with a intelligence. However, comes with a great number of downsides if used great number of downsides if used great number of downsides if used improperly. improperly. improperly. Our relationship with technology is fundamentally critical is fundamentally critical for, in my humble opinion, whether or for, in my humble opinion, whether or for, in my humble opinion, whether or not our species continues to thrive on not our species continues to thrive on not our species continues to thrive on this planet.

this planet. this planet. >> What's your fear? My fear is actually in >> What's your fear? My fear is actually in >> What's your fear? My fear is actually in fact something that I have maybe fact something that I have maybe fact something that I have maybe somewhat disturbingly um heard about. somewhat disturbingly um heard about. somewhat disturbingly um heard about. This is real story from real meetings This is real story from real meetings This is real story from real meetings that I have sat in with leaders in that I have sat in with leaders in that I have sat in with leaders in the AI space. the AI space. the AI space. >> Mhm. What we are currently up against is what What we are currently up against is what is likely to happen at this point unless is likely to happen at this point unless is likely to happen at this point unless we truly honestly unless we turn the we truly honestly unless we turn the we truly honestly unless we turn the wheels and try to do something wheels and try to do something wheels and try to do something differently. What we are creating is a differently. What we are creating is a differently. What we are creating is a future where there will be a thinking future where there will be a thinking future where there will be a thinking class. class. class. There will be a very small subset of the There will be a very small subset of the There will be a very small subset of the human population human population human population that is educated that has the attention that is educated that has the attention that is educated that has the attention span and the ability to focus such that span and the ability to focus such that span and the ability to focus such that they can think critically on their own. they can think critically on their own. they can think critically on their own. They can question things. They can come They can question things. They can come They can question things. They can come up with ideas. And this small subset of up with ideas. And this small subset of up with ideas. And this small subset of the human population the human population the human population in a creepy way, again, I've heard it in a creepy way, again, I've heard it in a creepy way, again, I've heard it called the thinking class.

called the thinking class. called the thinking class. They will run the world and the rest of They will run the world and the rest of They will run the world and the rest of the world will not be expected to think. the world will not be expected to think. the world will not be expected to think. Instead, their job will be to just do as Instead, their job will be to just do as Instead, their job will be to just do as they're told. And it is far easier to control a And it is far easier to control a populace when they are distracted and populace when they are distracted and populace when they are distracted and not thinking. They're not awake. not thinking. They're not awake. not thinking. They're not awake. And this is my fear. And this is in fact And this is my fear. And this is in fact And this is my fear. And this is in fact what has what is motivating me on a what has what is motivating me on a what has what is motivating me on a daily basis. This is my Everest at this daily basis. This is my Everest at this daily basis. This is my Everest at this point is to point is to point is to illuminate what is illuminate what is illuminate what is a healthy relationship, an intentional a healthy relationship, an intentional a healthy relationship, an intentional relationship between minds and machines relationship between minds and machines relationship between minds and machines such that we don't lose our meaning. such that we don't lose our meaning. such that we don't lose our meaning. And this is what I'm obsessed with on a And this is what I'm obsessed with on a And this is what I'm obsessed with on a daily basis at the moment is giving daily basis at the moment is giving daily basis at the moment is giving agency back to people and trying to wake agency back to people and trying to wake agency back to people and trying to wake them up and get them to realize that them up and get them to realize that them up and get them to realize that if we stay this distracted, if we stay this distracted, if we stay this distracted, we will live a life we will live a life we will live a life unintentionally that we don't like unintentionally that we don't like unintentionally that we don't like living. You will end up on your deathbed living. You will end up on your deathbed living. You will end up on your deathbed with more regrets than you can count.

with more regrets than you can count. with more regrets than you can count. And at a social and global level, we are And at a social and global level, we are And at a social and global level, we are going to have going to have going to have a drastic change from this last century. a drastic change from this last century. a drastic change from this last century. This last century, by the way, has been This last century, by the way, has been This last century, by the way, has been absolutely amazing as it relates to absolutely amazing as it relates to absolutely amazing as it relates to education for people. education for people. education for people. We have been educating more human We have been educating more human We have been educating more human beings. Think of girls and how much beings. Think of girls and how much beings. Think of girls and how much progress we've made in the pursuit of progress we've made in the pursuit of progress we've made in the pursuit of equity and equality for women. equity and equality for women. equity and equality for women. How many women are now extremely highly How many women are now extremely highly How many women are now extremely highly educated and doing amazing things where educated and doing amazing things where educated and doing amazing things where we would not have had that luxury a few we would not have had that luxury a few we would not have had that luxury a few generations ago? One generation ago in generations ago? One generation ago in generations ago? One generation ago in fact fact fact we've made such amazing strides in fact we've made such amazing strides in fact we've made such amazing strides in fact to expand the thinking class. The to expand the thinking class. The to expand the thinking class. The thinking class used to be small and I'm thinking class used to be small and I'm thinking class used to be small and I'm telling you now that it is shrinking telling you now that it is shrinking telling you now that it is shrinking again again again >> because of algorithms and >> because of algorithms and >> because of algorithms and >> and [clears throat] AI >> and [clears throat] AI >> and [clears throat] AI >> and AI >> and AI >> and AI >> AI is taking a lot of the thinking away >> AI is taking a lot of the thinking away >> AI is taking a lot of the thinking away from us and and I I'm using my words from us and and I I'm using my words from us and and I I'm using my words quite carefully there. It's taking it quite carefully there. It's taking it quite carefully there. It's taking it away from us because we're also we're away from us because we're also we're away from us because we're also we're letting it.

letting it. letting it. >> Earlier on, I said we're writing more >> Earlier on, I said we're writing more >> Earlier on, I said we're writing more than ever. And the reason I said that than ever. And the reason I said that than ever. And the reason I said that was because I'm actively trying to was because I'm actively trying to was because I'm actively trying to resist the temptation of allowing AI to resist the temptation of allowing AI to resist the temptation of allowing AI to think for me. And I had a conversation think for me. And I had a conversation think for me. And I had a conversation actually yesterday with one of my actually yesterday with one of my actually yesterday with one of my colleagues who reports to me. And the colleagues who reports to me. And the colleagues who reports to me. And the feedback was um feedback was um feedback was um >> I no longer can hear your thinking. I >> I no longer can hear your thinking. I >> I no longer can hear your thinking. I can't hear your voice, but actually I I can't hear your voice, but actually I I can't hear your voice, but actually I I I said to this person in real life, your I said to this person in real life, your I said to this person in real life, your reasoning is so much stronger than when reasoning is so much stronger than when reasoning is so much stronger than when you send me things that are written. And you send me things that are written. And you send me things that are written. And that is because that's not you. You're that is because that's not you. You're that is because that's not you. You're you're actually better than MIA AI you're actually better than MIA AI you're actually better than MIA AI because you have more context. You have because you have more context. You have because you have more context. You have more real world context. And and um I more real world context. And and um I more real world context. And and um I think it's a really interesting moment think it's a really interesting moment think it's a really interesting moment for people to resist the temptation to for people to resist the temptation to for people to resist the temptation to let Chatty or LLM think for them. let Chatty or LLM think for them. let Chatty or LLM think for them. >> But gosh, it's going to be so bloody >> But gosh, it's going to be so bloody >> But gosh, it's going to be so bloody tempting. tempting. tempting. >> It's tempting. Oh, Steven. It goes back. >> It's tempting. Oh, Steven. It goes back. >> It's tempting. Oh, Steven. It goes back. What's wrong? What's wrong and what's What's wrong? What's wrong and what's What's wrong? What's wrong and what's right at the same time? It's another right at the same time? It's another right at the same time? It's another paradox. It's another paradox. is those paradox. It's another paradox. is those paradox. It's another paradox. is those damn biological laws. The human brain is wired for shortcuts.

The human brain is wired for shortcuts. >> Mhm. >> Mhm. >> Mhm. >> Meaning >> Meaning >> Meaning if there is a shortcut to food and if there is a shortcut to food and if there is a shortcut to food and calories, calories, calories, we're going to take it. we're going to take it. we're going to take it. >> Yeah. >> Yeah. >> Yeah. >> We're supposed to because food used to >> We're supposed to because food used to >> We're supposed to because food used to be scarce. We'd be idiotic not to be scarce. We'd be idiotic not to be scarce. We'd be idiotic not to remember survival. This whole system is remember survival. This whole system is remember survival. This whole system is there for survival. We are designed to there for survival. We are designed to there for survival. We are designed to take shortcuts. take shortcuts. take shortcuts. I will um give some props to Daniel I will um give some props to Daniel I will um give some props to Daniel Conaman. Conaman. Conaman. Danny Conorman uh Go Bears, UC Berkeley Danny Conorman uh Go Bears, UC Berkeley Danny Conorman uh Go Bears, UC Berkeley professor. May he rest in peace. Also professor. May he rest in peace. Also professor. May he rest in peace. Also the first psychologist, first and only, the first psychologist, first and only, the first psychologist, first and only, if I'm not mistaken, psychologist to win if I'm not mistaken, psychologist to win if I'm not mistaken, psychologist to win the Nobel Prize in economics. the Nobel Prize in economics. the Nobel Prize in economics. Now Dan Conaman is quite famous for not Now Dan Conaman is quite famous for not Now Dan Conaman is quite famous for not only writing the world famous book only writing the world famous book only writing the world famous book thinking fast and slow but as a thinking fast and slow but as a thinking fast and slow but as a researcher my humble opinion researcher my humble opinion researcher my humble opinion more famous in my world of illuminating more famous in my world of illuminating more famous in my world of illuminating cognitive biases and these are not cognitive biases and these are not cognitive biases and these are not necessar I don't want people to think necessar I don't want people to think necessar I don't want people to think like oh no they're bad it's not like a like oh no they're bad it's not like a like oh no they're bad it's not like a disease model here these are the disease model here these are the disease model here these are the shortcuts we're talking about the human shortcuts we're talking about the human shortcuts we're talking about the human brain is trying to figure out very very brain is trying to figure out very very brain is trying to figure out very very quickly can I trust you do I like you do quickly can I trust you do I like you do quickly can I trust you do I like you do I like what's happening what do I want I like what's happening what do I want I like what's happening what do I want to to to like what what am I attracted to? What like what what am I attracted to? What like what what am I attracted to? What am I what what am I motivated to am I what what am I motivated to am I what what am I motivated to actually go get? It's just trying to actually go get? It's just trying to actually go get? It's just trying to it's trying to decrease the amount of it's trying to decrease the amount of it's trying to decrease the amount of energy that it takes to make all of the energy that it takes to make all of the energy that it takes to make all of the decisions. Otherwise, this the world is decisions. Otherwise, this the world is decisions. Otherwise, this the world is far too stimulating and full of way too far too stimulating and full of way too far too stimulating and full of way too much data and information. It would much data and information. It would much data and information. It would overwhelm us. So, the brain is designed overwhelm us. So, the brain is designed overwhelm us. So, the brain is designed to make all of these parses all this to make all of these parses all this to make all of these parses all this information and it's and it's designed information and it's and it's designed information and it's and it's designed for shortcuts.

for shortcuts. for shortcuts. Daniel Conorman is famous. I one of my Daniel Conorman is famous. I one of my Daniel Conorman is famous. I one of my favorite quotes of his thinking is to favorite quotes of his thinking is to favorite quotes of his thinking is to humans as swimming is to cats. humans as swimming is to cats. humans as swimming is to cats. They can do it but they would prefer not They can do it but they would prefer not They can do it but they would prefer not to. to. to. Okay. Cats can swim. Okay. Cats can swim. Okay. Cats can swim. >> Mhm. [clears throat] >> Mhm. [clears throat] >> Mhm. [clears throat] >> They don't like it. >> They don't like it. >> They don't like it. So thinking is the same way. So thinking is the same way. So thinking is the same way. >> It's against our survival instincts of >> It's against our survival instincts of >> It's against our survival instincts of energy conservation, relaxing, energy conservation, relaxing, energy conservation, relaxing, preserving. You know, especially in a preserving. You know, especially in a preserving. You know, especially in a world you talked about earlier about world you talked about earlier about world you talked about earlier about where their calories weren't abundant. where their calories weren't abundant. where their calories weren't abundant. Like even doing this conversation now Like even doing this conversation now Like even doing this conversation now requires a lot of thinking. It's burning requires a lot of thinking. It's burning requires a lot of thinking. It's burning a lot of calories and a lot of calories and a lot of calories and >> think we need Skittles. >> think we need Skittles. >> think we need Skittles. >> Exactly. The more calories I burn, >> Exactly. The more calories I burn, >> Exactly. The more calories I burn, they're like my days are numbered, they're like my days are numbered, they're like my days are numbered, right? Like from an evolutionary right? Like from an evolutionary right? Like from an evolutionary perspective. So that's an interesting perspective. So that's an interesting perspective. So that's an interesting thing that we don't actually want to thing that we don't actually want to thing that we don't actually want to think. H think. H think. H >> it's important not to have shame around >> it's important not to have shame around >> it's important not to have shame around it. This is also connected by the way to it. This is also connected by the way to it. This is also connected by the way to the scrolling and our relationship with the scrolling and our relationship with the scrolling and our relationship with our technology. There's no shame if you our technology. There's no shame if you our technology. There's no shame if you find yourself dependent on scrolling find yourself dependent on scrolling find yourself dependent on scrolling addicted somewhat and you're not happy addicted somewhat and you're not happy addicted somewhat and you're not happy with your relationship with technology.

with your relationship with technology. with your relationship with technology. It's okay. Please don't feel shame or It's okay. Please don't feel shame or It's okay. Please don't feel shame or guilt around it. It's natural. guilt around it. It's natural. guilt around it. It's natural. Congratulations. You have literally Congratulations. You have literally Congratulations. You have literally hundreds of experts that have designed hundreds of experts that have designed hundreds of experts that have designed these tools to be as addictive as they these tools to be as addictive as they these tools to be as addictive as they are. Lo and behold, you have a brain are. Lo and behold, you have a brain are. Lo and behold, you have a brain that we understand and your brain became that we understand and your brain became that we understand and your brain became addicted. So, there's no shame in it. addicted. So, there's no shame in it. addicted. So, there's no shame in it. It's just what do we do next? And my It's just what do we do next? And my It's just what do we do next? And my humble opinion is first assess get like humble opinion is first assess get like humble opinion is first assess get like a a blood test essentially like get get a a blood test essentially like get get a a blood test essentially like get get data on how bad the situation is, where data on how bad the situation is, where data on how bad the situation is, where are the bleeds and where is it worse and are the bleeds and where is it worse and are the bleeds and where is it worse and where is it okay and then go implement where is it okay and then go implement where is it okay and then go implement some of the tactics that we talked some of the tactics that we talked some of the tactics that we talked about. about. about. >> One of the the things I am terrible at >> One of the the things I am terrible at >> One of the the things I am terrible at is I think I mentioned this earlier is I is I think I mentioned this earlier is I is I think I mentioned this earlier is I I think multitasking is I've always I think multitasking is I've always I think multitasking is I've always believed it is a thing. it is a more believed it is a thing. it is a more believed it is a thing. it is a more productive solution and I consider productive solution and I consider productive solution and I consider myself to be a very proud context myself to be a very proud context myself to be a very proud context switcher. But then I heard about this switcher. But then I heard about this switcher. But then I heard about this exercise that you do to prove to people exercise that you do to prove to people exercise that you do to prove to people that multitasking is a myth. I have my that multitasking is a myth. I have my that multitasking is a myth. I have my iPad here and it's recording the screen. iPad here and it's recording the screen. iPad here and it's recording the screen. >> Okay. >> Okay. >> Okay. >> So I can show the audience my iPad. What >> So I can show the audience my iPad. What >> So I can show the audience my iPad. What is this thought experiment or task that is this thought experiment or task that is this thought experiment or task that highlights the myth?

highlights the myth? highlights the myth? >> It's so simple too by the way. So what >> It's so simple too by the way. So what >> It's so simple too by the way. So what you're going to do for me, Stephen, and you're going to do for me, Stephen, and you're going to do for me, Stephen, and draw two lines on that piece of paper. draw two lines on that piece of paper. draw two lines on that piece of paper. >> And what is this going to prove from a >> And what is this going to prove from a >> And what is this going to prove from a high level? What we are going to attempt high level? What we are going to attempt high level? What we are going to attempt to do is do using the most to do is do using the most to do is do using the most I would say ridiculously oversimplified I would say ridiculously oversimplified I would say ridiculously oversimplified quote unquote task. This is insanely quote unquote task. This is insanely quote unquote task. This is insanely easy for you. But what we're attempting easy for you. But what we're attempting easy for you. But what we're attempting to do is get a sense of what we call to do is get a sense of what we call to do is get a sense of what we call your switch cost. your switch cost. your switch cost. >> Okay? >> Okay? >> Okay? >> Your switch cost is the amount of time >> Your switch cost is the amount of time >> Your switch cost is the amount of time and energy that you essentially waste and energy that you essentially waste and energy that you essentially waste every single time you switch your every single time you switch your every single time you switch your attention from A to B to C. So on and so attention from A to B to C. So on and so attention from A to B to C. So on and so forth. Biological law. Another one. forth. Biological law. Another one. forth. Biological law. Another one. There's no free lunch. Every single time There's no free lunch. Every single time There's no free lunch. Every single time you do something with your biological you do something with your biological you do something with your biological being, you pay for it. being, you pay for it. being, you pay for it. >> We shall see. >> We shall see. >> We shall see. >> Okay, let's do this. >> Okay, let's do this. >> Okay, let's do this. >> We shall see. Okay, whenever you're >> We shall see. Okay, whenever you're >> We shall see. Okay, whenever you're ready, you're going to go ahead and draw ready, you're going to go ahead and draw ready, you're going to go ahead and draw two lines for me. And I'm going to time two lines for me. And I'm going to time two lines for me. And I'm going to time you. So, don't start yet. But what you. So, don't start yet. But what you. So, don't start yet. But what you're going to write on the top line is you're going to write on the top line is you're going to write on the top line is you're going to write, "I'm a great you're going to write, "I'm a great you're going to write, "I'm a great multitasker." And on the bottom line, multitasker." And on the bottom line, multitasker." And on the bottom line, cuz you are, right? Wink wink, not cuz you are, right? Wink wink, not cuz you are, right? Wink wink, not judge. judge. judge. >> I'm a great multitasker. >> I'm a great multitasker. >> I'm a great multitasker. >> Okay?

>> Okay? >> Okay? >> And then at the bottom line, you're >> And then at the bottom line, you're >> And then at the bottom line, you're going to write the numbers 1 through 20. going to write the numbers 1 through 20. going to write the numbers 1 through 20. And you will do this as fast as you And you will do this as fast as you And you will do this as fast as you possibly can. and I will time you. Okay? possibly can. and I will time you. Okay? possibly can. and I will time you. Okay? And I will read out the times out loud. And I will read out the times out loud. And I will read out the times out loud. All right. Are you ready? All right. Are you ready? All right. Are you ready? >> Yeah. >> Yeah. >> Yeah. >> Get ready. >> Get ready. >> Get ready. >> Yeah. >> Yeah. >> Yeah. >> Get set. >> Get set. >> Get set. >> Go. Exploitives are natural. Exploitives are natural. >> Okay. >> Okay. >> Okay. >> There you go. Done. >> There you go. Done. >> There you go. Done. >> Done. >> Done. >> Done. >> 31 seconds. >> 31 seconds. >> 31 seconds. >> Okay. >> Okay. >> Okay. >> Beautiful. >> Beautiful. >> Beautiful. >> I want you to do this one more time. >> I want you to do this one more time. >> I want you to do this one more time. >> Okay. >> Okay. >> Okay. >> This time the way in which you will >> This time the way in which you will >> This time the way in which you will arrive will be a little different. arrive will be a little different. arrive will be a little different. >> Okay. [clears throat] >> Okay. [clears throat] >> Okay. [clears throat] >> You're going to alternate. So, you're >> You're going to alternate. So, you're >> You're going to alternate. So, you're going to start at the top line and going to start at the top line and going to start at the top line and you're going to write the letter I. you're going to write the letter I. you're going to write the letter I. You're going to drop down to the bottom. You're going to drop down to the bottom. You're going to drop down to the bottom. Don't start yet. I'm going to time you.

Don't start yet. I'm going to time you. Don't start yet. I'm going to time you. Yeah. Move down to the bottom line. Yeah. Move down to the bottom line. Yeah. Move down to the bottom line. Number one, back up to the top line. Number one, back up to the top line. Number one, back up to the top line. Letter A down to the bottom line. Number Letter A down to the bottom line. Number Letter A down to the bottom line. Number two, back up to the top line. Letter M two, back up to the top line. Letter M two, back up to the top line. Letter M down the bottom line. Number three, so down the bottom line. Number three, so down the bottom line. Number three, so on and so forth until you finish both on and so forth until you finish both on and so forth until you finish both lines. lines. lines. >> Okay, >> Okay, >> Okay, >> I'm going to give you one other option >> I'm going to give you one other option >> I'm going to give you one other option because if you're thinking, Sahar, this because if you're thinking, Sahar, this because if you're thinking, Sahar, this hand is a NASCAR. Like, I'm going to hand is a NASCAR. Like, I'm going to hand is a NASCAR. Like, I'm going to lose time going back and forth between lose time going back and forth between lose time going back and forth between these two lines. Fine. You can do it all these two lines. Fine. You can do it all these two lines. Fine. You can do it all on one line, but you still have to on one line, but you still have to on one line, but you still have to alternate. So, it still needs to be I1, alternate. So, it still needs to be I1, alternate. So, it still needs to be I1, you know, 2 A, so on and so forth. So, you know, 2 A, so on and so forth. So, you know, 2 A, so on and so forth. So, it needs to like alternate all in one it needs to like alternate all in one it needs to like alternate all in one line. So, it's going to look like a line. So, it's going to look like a line. So, it's going to look like a garbled mess. So, it's a little harder garbled mess. So, it's a little harder garbled mess. So, it's a little harder to track in my opinion, but some people to track in my opinion, but some people to track in my opinion, but some people prefer it. Do prefer it. Do prefer it. Do >> you know what? If I get to 31 seconds, >> you know what? If I get to 31 seconds, >> you know what? If I get to 31 seconds, just tell me and I'll stop. Okay. just tell me and I'll stop. Okay. just tell me and I'll stop. Okay. >> Cuz it's that you're already >> Cuz it's that you're already >> Cuz it's that you're already anticipating it's going to be that anticipating it's going to be that anticipating it's going to be that painful. painful. painful. >> Yeah. >> Yeah. >> Yeah. >> Okay. All right. Get ready. >> Okay. All right. Get ready. >> Okay. All right. Get ready. >> Yeah. >> Yeah. >> Yeah. >> Get set. Go. >> Get set. Go. >> Get set. Go. >> Hey. >> [snorts] >> [snorts] >> Oh my gosh, this is a show. >> Oh my gosh, this is a show. >> Oh my gosh, this is a show. Where was I? Uh there.

I think I cheated. I just feel like I've I think I cheated. I just feel like I've cheated. cheated. cheated. >> I'm sorry. We're at 30. How far did you >> I'm sorry. We're at 30. How far did you >> I'm sorry. We're at 30. How far did you get? get? get? >> I got to number eight. Okay, >> I got to number eight. Okay, >> I got to number eight. Okay, >> so that was my math isn't great, but >> so that was my math isn't great, but >> so that was my math isn't great, but that is 40% that is 40% that is 40% of the speed as when I just focused of the speed as when I just focused of the speed as when I just focused differently 60% slower when I was differently 60% slower when I was differently 60% slower when I was multitasking between multitasking between multitasking between >> numbers and letters. >> numbers and letters. >> numbers and letters. >> So on a daily basis, theoretically, I'm >> So on a daily basis, theoretically, I'm >> So on a daily basis, theoretically, I'm losing potentially 60% of my losing potentially 60% of my losing potentially 60% of my productivity theoretically just by productivity theoretically just by productivity theoretically just by switching between two different types of switching between two different types of switching between two different types of tasks at once. tasks at once. tasks at once. >> Yeah. So, you're not only getting less >> Yeah. So, you're not only getting less >> Yeah. So, you're not only getting less done, energetically, done, energetically, done, energetically, one is more expensive than the other. Do one is more expensive than the other. Do one is more expensive than the other. Do >> you know what? It was It was way less >> you know what? It was It was way less >> you know what? It was It was way less enjoyable. It was painful. Do you know enjoyable. It was painful. Do you know enjoyable. It was painful. Do you know the other thing? the other thing? the other thing? >> Oh, yeah. >> Oh, yeah. >> Oh, yeah. >> It really did remind me of the how I've >> It really did remind me of the how I've >> It really did remind me of the how I've been working because every time I went been working because every time I went been working because every time I went from one line to the other, I went from from one line to the other, I went from from one line to the other, I went from the letters to the number, I had to like the letters to the number, I had to like the letters to the number, I had to like remind myself again of where I was with remind myself again of where I was with remind myself again of where I was with the numbers.

the numbers. the numbers. >> Yes. >> Yes. >> Yes. >> Does that make sense? And then when I >> Does that make sense? And then when I >> Does that make sense? And then when I went back to the letters, I was like, went back to the letters, I was like, went back to the letters, I was like, where are we again with the letters? where are we again with the letters? where are we again with the letters? >> Totally. >> Totally. >> Totally. >> So there was a little bit of a gap there >> So there was a little bit of a gap there >> So there was a little bit of a gap there in me like trying to figure out what in me like trying to figure out what in me like trying to figure out what came after the letter I, for example. came after the letter I, for example. came after the letter I, for example. It's really fascinating cuz it Yeah. So It's really fascinating cuz it Yeah. So It's really fascinating cuz it Yeah. So illuminating. illuminating. illuminating. >> By the way, there's a there's a name for >> By the way, there's a there's a name for >> By the way, there's a there's a name for that concept that you were just you were that concept that you were just you were that concept that you were just you were feeling it. It's palpable. feeling it. It's palpable. feeling it. It's palpable. >> Yeah. >> Yeah. >> Yeah. >> It's called attentional residue. >> It's called attentional residue. >> It's called attentional residue. >> Yeah. >> Yeah. >> Yeah. >> I know it sounds gross, right? >> I know it sounds gross, right? >> I know it sounds gross, right? >> Yeah. Attention. Yeah. >> Yeah. Attention. Yeah. >> Yeah. Attention. Yeah. >> I call it attentional baggage because I >> I call it attentional baggage because I >> I call it attentional baggage because I find the visual that that creates find the visual that that creates find the visual that that creates better. Meaning you carry better. Meaning you carry better. Meaning you carry into the next task all the the into the next task all the the into the next task all the the baggage from the previous task unless baggage from the previous task unless baggage from the previous task unless you close out. I I say get cognitive you close out. I I say get cognitive you close out. I I say get cognitive closure. closure. closure. >> Close out the tab, so to speak, on your >> Close out the tab, so to speak, on your >> Close out the tab, so to speak, on your computer and just be like, "All right, computer and just be like, "All right, computer and just be like, "All right, this I'm going to do cleanup shop. Get this I'm going to do cleanup shop. Get this I'm going to do cleanup shop. Get cognitive closure. Close the box." And cognitive closure. Close the box." And cognitive closure. Close the box." And don't carry one bag into, you know, box don't carry one bag into, you know, box don't carry one bag into, you know, box or a bag. Don't carry it from one thing or a bag. Don't carry it from one thing or a bag. Don't carry it from one thing into the next thing. Try to as much as into the next thing. Try to as much as into the next thing. Try to as much as possible get cognitive closure. When you possible get cognitive closure. When you possible get cognitive closure. When you multitask one, you're barely onboarding multitask one, you're barely onboarding multitask one, you're barely onboarding to the next task. You're carrying to the next task. You're carrying to the next task. You're carrying from the last one. It's taking you from the last one. It's taking you from the last one. It's taking you longer to actually finish anything longer to actually finish anything longer to actually finish anything up to, you know, by the way, over 2 up to, you know, by the way, over 2 up to, you know, by the way, over 2 hours a day is the estimated average now hours a day is the estimated average now hours a day is the estimated average now for the average knowledge worker just for the average knowledge worker just for the average knowledge worker just bouncing between screens and different bouncing between screens and different bouncing between screens and different tasks. I think it's absolutely wild.

tasks. I think it's absolutely wild. tasks. I think it's absolutely wild. >> So, we have a closing tradition on this >> So, we have a closing tradition on this >> So, we have a closing tradition on this podcast where the last guest leaves a podcast where the last guest leaves a podcast where the last guest leaves a question for the next guest not knowing question for the next guest not knowing question for the next guest not knowing who they're leaving it for. The question who they're leaving it for. The question who they're leaving it for. The question left for you, very good question left left for you, very good question left left for you, very good question left for you. Very good question. I love when for you. Very good question. I love when for you. Very good question. I love when this happens. Is this happens. Is this happens. Is how can the audience become more lucky? >> I love this question. >> I love this question. [sighs and gasps] [sighs and gasps] [sighs and gasps] >> And I have an answer, >> And I have an answer, >> And I have an answer, which is nice. which is nice. which is nice. >> Yes, >> Yes, >> Yes, >> it's nice when that happens. >> it's nice when that happens. >> it's nice when that happens. Luck. The way to become more lucky is to prime The way to become more lucky is to prime the mind, to train it, I would say, to the mind, to train it, I would say, to the mind, to train it, I would say, to look for luck, your luck, cuz lucky for look for luck, your luck, cuz lucky for look for luck, your luck, cuz lucky for you, I'm assuming, would be is very you, I'm assuming, would be is very you, I'm assuming, would be is very different than my luck and the next different than my luck and the next different than my luck and the next person's luck. person's luck. person's luck. >> You have to know what your Everest is. >> You have to know what your Everest is. >> You have to know what your Everest is. Again, you need to go to that deathbed. Again, you need to go to that deathbed. Again, you need to go to that deathbed. Figure out what a good life for you is.

Figure out what a good life for you is. Figure out what a good life for you is. Figure out what your intentions are and Figure out what your intentions are and Figure out what your intentions are and your goals. Like what is it that you're your goals. Like what is it that you're your goals. Like what is it that you're looking for? Cuz if you don't know, then looking for? Cuz if you don't know, then looking for? Cuz if you don't know, then there's nothing for you to look for. We there's nothing for you to look for. We there's nothing for you to look for. We have we don't even know what you want to have we don't even know what you want to have we don't even know what you want to get lucky at, right? get lucky at, right? get lucky at, right? >> Mhm. >> Mhm. >> Mhm. >> So, one, you have to get crystal clear >> So, one, you have to get crystal clear >> So, one, you have to get crystal clear on what it is that you want, right? Once on what it is that you want, right? Once on what it is that you want, right? Once you're crystal clear on what you want, you're crystal clear on what you want, you're crystal clear on what you want, you need to ask yourself and remind you need to ask yourself and remind you need to ask yourself and remind yourself on a daily basis what that yourself on a daily basis what that yourself on a daily basis what that Everest is. And then you need to it's Everest is. And then you need to it's Everest is. And then you need to it's it's that you said it beautifully. Is it it's that you said it beautifully. Is it it's that you said it beautifully. Is it pedal versus podium? pedal versus podium? pedal versus podium? >> Right? What is the one thing I can do >> Right? What is the one thing I can do >> Right? What is the one thing I can do today that is going to make me today that is going to make me today that is going to make me incrementally closer to that long-term incrementally closer to that long-term incrementally closer to that long-term goal? If you prime the mind with what is goal? If you prime the mind with what is goal? If you prime the mind with what is your goal, what is your Everest, what is your goal, what is your Everest, what is your goal, what is your Everest, what is uh what what your objectives are, what uh what what your objectives are, what uh what what your objectives are, what you're looking for, what you're hoping you're looking for, what you're hoping you're looking for, what you're hoping to get lucky about, what you're hoping to get lucky about, what you're hoping to get lucky about, what you're hoping to get lucky in, then if it's on your to get lucky in, then if it's on your to get lucky in, then if it's on your mind instead of all the that we mind instead of all the that we mind instead of all the that we fill the mind with, this is turning the fill the mind with, this is turning the fill the mind with, this is turning the signal up. signal up. signal up. >> Mhm. We've [clears throat] talked all of >> Mhm. We've [clears throat] talked all of >> Mhm. We've [clears throat] talked all of this conversation has been about turning this conversation has been about turning this conversation has been about turning the noise down and parts we talk about the noise down and parts we talk about the noise down and parts we talk about the signal when we talk about your the signal when we talk about your the signal when we talk about your ultimate why your Everest your long-term ultimate why your Everest your long-term ultimate why your Everest your long-term goals that deathbed self goals that deathbed self goals that deathbed self and then we talk about the MITs which is and then we talk about the MITs which is and then we talk about the MITs which is the pedal how can I drive my day what the pedal how can I drive my day what the pedal how can I drive my day what can I do today that's going to make me can I do today that's going to make me can I do today that's going to make me incrementally closer to that long-term incrementally closer to that long-term incrementally closer to that long-term goal right that's the the what so to goal right that's the the what so to goal right that's the the what so to speak speak speak in order to get more lucky. The mind

in order to get more lucky. The mind in order to get more lucky. The mind [sighs] [sighs] [sighs] bit spooky, it will look for data and bit spooky, it will look for data and bit spooky, it will look for data and evidence to support its beliefs. evidence to support its beliefs. evidence to support its beliefs. >> Either way, >> Either way, >> Either way, >> either way. So, if you ruminate, if you >> either way. So, if you ruminate, if you >> either way. So, if you ruminate, if you stay in that victim mindset, if you stay stay in that victim mindset, if you stay stay in that victim mindset, if you stay in that, oh, look at my shortcomings. in that, oh, look at my shortcomings. in that, oh, look at my shortcomings. I'm never going to make it, but I'm so I'm never going to make it, but I'm so I'm never going to make it, but I'm so far away from that. The Everest is all far away from that. The Everest is all far away from that. The Everest is all the way up there. Guess what you will the way up there. Guess what you will the way up there. Guess what you will notice? What you will notice are closed notice? What you will notice are closed notice? What you will notice are closed doors because apparently you're a victim doors because apparently you're a victim doors because apparently you're a victim and they're not for you. You will notice and they're not for you. You will notice and they're not for you. You will notice all of your shortcomings and you'll all of your shortcomings and you'll all of your shortcomings and you'll focus on them. This is a focus machine. focus on them. This is a focus machine. focus on them. This is a focus machine. As we said, As we said, As we said, this thing is designed to look for the this thing is designed to look for the this thing is designed to look for the evidence and find the evidence that evidence and find the evidence that evidence and find the evidence that confirms its beliefs. confirms its beliefs. confirms its beliefs. It's constantly scanning. So, if you It's constantly scanning. So, if you It's constantly scanning. So, if you prime this thing Oh. prime this thing Oh. prime this thing Oh. You'll find your luck cuz your luck is You'll find your luck cuz your luck is You'll find your luck cuz your luck is right there. The opportunities are right there. The opportunities are right there. The opportunities are there. The world is not full of brick there. The world is not full of brick there. The world is not full of brick walls the way that it may seem. Those walls the way that it may seem. Those walls the way that it may seem. Those brick walls are doors. They have brick walls are doors. They have brick walls are doors. They have handles.

handles. handles. >> I'm a lucky person. I'm a lucky person. >> I'm a lucky person. I'm a lucky person. >> I'm a lucky person. I'm a lucky person. But I'm a lucky person. I'm a lucky But I'm a lucky person. I'm a lucky But I'm a lucky person. I'm a lucky person. I'm a lucky person. person. I'm a lucky person. person. I'm a lucky person. >> I feel like that's manifestation. I want >> I feel like that's manifestation. I want >> I feel like that's manifestation. I want to push you further. And if people are to push you further. And if people are to push you further. And if people are into that, I think great positive into that, I think great positive into that, I think great positive thinking. That's all it's all lovely and thinking. That's all it's all lovely and thinking. That's all it's all lovely and beautiful. I mean, what are you trying beautiful. I mean, what are you trying beautiful. I mean, what are you trying to achieve here? to achieve here? to achieve here? What are you trying to achieve is like, What are you trying to achieve is like, What are you trying to achieve is like, do you have a guest that you're trying do you have a guest that you're trying do you have a guest that you're trying to bring on that you that you've not to bring on that you that you've not to bring on that you that you've not been able to to to find and you're just been able to to to find and you're just been able to to to find and you're just upset? Like, I want you to be wake up upset? Like, I want you to be wake up upset? Like, I want you to be wake up every single day and just like be like, every single day and just like be like, every single day and just like be like, I will find my way to you. You will find I will find my way to you. You will find I will find my way to you. You will find >> Let's get Barack Obama on this podcast. >> Let's get Barack Obama on this podcast. >> Let's get Barack Obama on this podcast. Let's do it. No, no. If you keep saying Let's do it. No, no. If you keep saying Let's do it. No, no. If you keep saying it, it will happen. But it's not just it, it will happen. But it's not just it, it will happen. But it's not just about saying it. You will be thinking about saying it. You will be thinking about saying it. You will be thinking about like that is one of my goals. you, about like that is one of my goals. you, about like that is one of my goals. you, I promise you, you're going to see I promise you, you're going to see I promise you, you're going to see opportunities. You're going to end up opportunities. You're going to end up opportunities. You're going to end up meeting one of his former chiefs of meeting one of his former chiefs of meeting one of his former chiefs of staff at a random. It's just going to staff at a random. It's just going to staff at a random. It's just going to happen because it's top of mind for you. happen because it's top of mind for you. happen because it's top of mind for you. And your brain is designed to look for And your brain is designed to look for And your brain is designed to look for the evidence and the data to support its the evidence and the data to support its the evidence and the data to support its beliefs. So, if you truly believe Barack beliefs. So, if you truly believe Barack beliefs. So, if you truly believe Barack will be on this podcast, will be on this podcast, will be on this podcast, he'll find his way to this chair.

he'll find his way to this chair. he'll find his way to this chair. [laughter] [laughter] [laughter] >> No, we know he has to, right? We've >> No, we know he has to, right? We've >> No, we know he has to, right? We've spoken it into the universe. He's got spoken it into the universe. He's got spoken it into the universe. He's got to. He's got to. to. He's got to. to. He's got to. >> I mean, I [snorts] just love your work >> I mean, I [snorts] just love your work >> I mean, I [snorts] just love your work for so many reasons. I think sometimes for so many reasons. I think sometimes for so many reasons. I think sometimes the complicated can stay complicated the complicated can stay complicated the complicated can stay complicated until it finds someone like you who has until it finds someone like you who has until it finds someone like you who has the ability to simplify and have the the ability to simplify and have the the ability to simplify and have the empathy to understand those that they're empathy to understand those that they're empathy to understand those that they're simplifying it for. And I was super simplifying it for. And I was super simplifying it for. And I was super excited to see you just started a excited to see you just started a excited to see you just started a YouTube channel. YouTube channel. YouTube channel. >> I did. >> I did. >> I did. >> And I would highly recommend people go >> And I would highly recommend people go >> And I would highly recommend people go and subscribe to your YouTube channel. and subscribe to your YouTube channel. and subscribe to your YouTube channel. I'll link it below, but it should be if I'll link it below, but it should be if I'll link it below, but it should be if we collab, you should be able to see the we collab, you should be able to see the we collab, you should be able to see the little icon there. Highly recommend um little icon there. Highly recommend um little icon there. Highly recommend um you go and subscribe to Dr. our heart you go and subscribe to Dr. our heart you go and subscribe to Dr. our heart because, you know, she's continuing to because, you know, she's continuing to because, you know, she's continuing to do great work. She's continuing to learn do great work. She's continuing to learn do great work. She's continuing to learn and share that knowledge with all of us. and share that knowledge with all of us. and share that knowledge with all of us. And it saves us having to build these And it saves us having to build these And it saves us having to build these superhuman labs that she's built. Um, we superhuman labs that she's built. Um, we superhuman labs that she's built. Um, we can just go follow her and um have the, can just go follow her and um have the, can just go follow her and um have the, you know, you don't want the algorithm you know, you don't want the algorithm you know, you don't want the algorithm to be serving up your content. You want to be serving up your content. You want to be serving up your content. You want the subscription button. So, go ahead the subscription button. So, go ahead the subscription button. So, go ahead and follow Dr. Saha over on her channel and follow Dr. Saha over on her channel and follow Dr. Saha over on her channel as well. Is there anywhere else people as well. Is there anywhere else people as well. Is there anywhere else people should go to get your work or to should go to get your work or to should go to get your work or to understand more about you or to follow understand more about you or to follow understand more about you or to follow you? you? you? I want to help people one gain control I want to help people one gain control I want to help people one gain control over their lives and live a life of over their lives and live a life of over their lives and live a life of intention of their choosing whatever it intention of their choosing whatever it intention of their choosing whatever it is that they want to do.

is that they want to do. is that they want to do. >> So my humble recommendation is to >> So my humble recommendation is to >> So my humble recommendation is to gain some data on you to actually assess gain some data on you to actually assess gain some data on you to actually assess your digital dependence. Assess your your digital dependence. Assess your your digital dependence. Assess your attention span. You ever taken a test of attention span. You ever taken a test of attention span. You ever taken a test of your attention? Like do you know where your attention? Like do you know where your attention? Like do you know where it falls? Like like maybe it's not so it falls? Like like maybe it's not so it falls? Like like maybe it's not so bad. Maybe you're off the charts bad. Maybe you're off the charts bad. Maybe you're off the charts amazing. we don't need to worry about amazing. we don't need to worry about amazing. we don't need to worry about it. Right? I'm a firm believer the way it. Right? I'm a firm believer the way it. Right? I'm a firm believer the way that um and I would love the world to that um and I would love the world to that um and I would love the world to change in this way and I know and I and change in this way and I know and I and change in this way and I know and I and I and I hope in some small part we can I and I hope in some small part we can I and I hope in some small part we can help make this more of a common thing help make this more of a common thing help make this more of a common thing that people do. But the same way that we that people do. But the same way that we that people do. But the same way that we go to the doctor once a year and we have go to the doctor once a year and we have go to the doctor once a year and we have this like annual physical usually, you this like annual physical usually, you this like annual physical usually, you know, like how am I doing? I get a blood know, like how am I doing? I get a blood know, like how am I doing? I get a blood test. You check all the things. Why is test. You check all the things. Why is test. You check all the things. Why is it that we're not checking our minds? it that we're not checking our minds? it that we're not checking our minds? >> We don't do that. We just wait for it to >> We don't do that. We just wait for it to >> We don't do that. We just wait for it to go to and then we do something go to and then we do something go to and then we do something about it. Like we wait for the car to be about it. Like we wait for the car to be about it. Like we wait for the car to be on fire and then we're like, "Oh, oops." on fire and then we're like, "Oh, oops." on fire and then we're like, "Oh, oops." No, we should have things that we're No, we should have things that we're No, we should have things that we're doing along the way. [snorts] But how do doing along the way. [snorts] But how do doing along the way. [snorts] But how do we know what to do? The data. If we we know what to do? The data. If we we know what to do? The data. If we collect data and we actually have collect data and we actually have collect data and we actually have assessments available to people. So I'm assessments available to people. So I'm assessments available to people. So I'm a extremely passionate about making a extremely passionate about making a extremely passionate about making scientific assessments available to the scientific assessments available to the scientific assessments available to the general public. I think science should general public. I think science should general public. I think science should be for people, not profits.

be for people, not profits. be for people, not profits. >> Where do I find the assessment? >> Where do I find the assessment? >> Where do I find the assessment? >> You go to mmminstitute.org. >> You go to mmminstitute.org. >> You go to mmminstitute.org. mm mm mm >> mind machine and meaning >> mind machine and meaning >> mind machine and meaning >> institute.org okay I'll link that below >> institute.org okay I'll link that below >> institute.org okay I'll link that below and I'll put it really big on the screen and I'll put it really big on the screen and I'll put it really big on the screen here mminstitute.org here mminstitute.org here mminstitute.org free assessments free assessments free assessments thank you so much for being here such a thank you so much for being here such a thank you so much for being here such a man please keep doing the work that man please keep doing the work that man please keep doing the work that you're doing you're a you're a star and you're doing you're a you're a star and you're doing you're a you're a star and sometimes once in a while I meet stars sometimes once in a while I meet stars sometimes once in a while I meet stars and you're certainly a star so I'm and you're certainly a star so I'm and you're certainly a star so I'm excited to watch your career unfold from excited to watch your career unfold from excited to watch your career unfold from here on outwards thank you Dr. Sarah, here on outwards thank you Dr. Sarah, here on outwards thank you Dr. Sarah, we're done. we're done. we're done. >> Thank you. >> Thank you. >> Thank you. >> Okay, so if you've enjoyed this episode, >> Okay, so if you've enjoyed this episode, >> Okay, so if you've enjoyed this episode, we're going to do a world first. As I we're going to do a world first. As I we're going to do a world first. As I said at the start of this episode, we're said at the start of this episode, we're said at the start of this episode, we're going to turn this whole conversation going to turn this whole conversation going to turn this whole conversation into a live interactive workshop that's into a live interactive workshop that's into a live interactive workshop that's taking place soon with me and Dr. Saha. taking place soon with me and Dr. Saha. taking place soon with me and Dr. Saha. If you want to sign up and be part of If you want to sign up and be part of If you want to sign up and be part of that, there's a link on screen now and that, there's a link on screen now and that, there's a link on screen now and there's a link below. Here's what you'll there's a link below. Here's what you'll there's a link below. Here's what you'll get from it. When we have these two, get from it. When we have these two, get from it. When we have these two, three-hour conversations, there's so three-hour conversations, there's so three-hour conversations, there's so much information, but often times you much information, but often times you much information, but often times you message me and say, "Stephen, like, I message me and say, "Stephen, like, I message me and say, "Stephen, like, I learned all this stuff, but I don't know learned all this stuff, but I don't know learned all this stuff, but I don't know what to do next." It's kind of like we what to do next." It's kind of like we what to do next." It's kind of like we walk you to the shop and then we leave walk you to the shop and then we leave walk you to the shop and then we leave you in the shop door. So, with this you in the shop door. So, with this you in the shop door. So, with this workshop that me and Dr. Sahara are workshop that me and Dr. Sahara are workshop that me and Dr. Sahara are going to put on, we're going to take going to put on, we're going to take going to put on, we're going to take everything you learned today and break everything you learned today and break everything you learned today and break it into actionable principles that you it into actionable principles that you it into actionable principles that you can take into your own life with can take into your own life with can take into your own life with physical workbooks and other materials physical workbooks and other materials physical workbooks and other materials so that it sticks and also you'll become so that it sticks and also you'll become so that it sticks and also you'll become part of the community who are all part of the community who are all part of the community who are all working on this challenge and working on this challenge and working on this challenge and opportunity together. I hope to see you opportunity together. I hope to see you opportunity together. I hope to see you there. There is only a certain amount of there. There is only a certain amount of there. There is only a certain amount of people that can join the workshop people that can join the workshop people that can join the workshop because we do have a limit. If it sounds because we do have a limit. If it sounds because we do have a limit. If it sounds at all interesting, trust me, this is at all interesting, trust me, this is at all interesting, trust me, this is the one you want to join. It's going to the one you want to join. It's going to the one you want to join. It's going to be amazing. The link is below and I hope be amazing. The link is below and I hope be amazing. The link is below and I hope to see you guys there.

to see you guys there. to see you guys there. YouTube have this new crazy algorithm YouTube have this new crazy algorithm YouTube have this new crazy algorithm where they know exactly what video you where they know exactly what video you where they know exactly what video you would like to watch next based on AI and would like to watch next based on AI and would like to watch next based on AI and all of your viewing behavior. And the all of your viewing behavior. And the all of your viewing behavior. And the algorithm says that this video is the algorithm says that this video is the algorithm says that this video is the perfect video for you. It's different perfect video for you. It's different perfect video for you. It's different for everybody looking right now. Check for everybody looking right now. Check for everybody looking right now. Check this video out and I bet you you might this video out and I bet you you might this video out and I bet you you might love