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Jay McHale

@mchale_in_flow • 17,110 subscribers

Former investment banker turned mindset architect. Combining ancient wisdom + modern science into actionable frameworks anyone can use. Founder @FlowVeda

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Jocko Willink says he broke a 30 second freeze on a 1990s SEAL training exercise by taking one 12 inch step, and it showed him the call four senior leaders could not see. "And by the way, I'm the youngest and most junior guy in my platoon, and I'm standing there looking down the sight of my weapon." "And I'm waiting for someone to make a call and tell us what to do." "And I wait for five seconds and I wait for 10 seconds and I wait for 20 seconds and no one's saying anything." "And we're waiting for a leader in my platoon to make a call to tell us what to do. Tell me what to do." "And finally, after like 30 seconds, which seems like an eternity, I can't take it anymore." "And so I take a step, like a... one foot step, 12 inches. I take a step off the skirmish line." "I look to my left. I look to my right. And what I see is every other guy in my platoon is staring down their weapon, staring down the sight of their weapon, which means their field of view is tiny." "It's like a 20 degree field of view." "There's my platoon commander... there's my platoon chief... there's my leading petty officer... there's my assistant platoon commander... so everyone in the platoon is looking down the sight of their weapon, which means they all have a very narrow field of vision." "Well, when I take a step back and look to my left and look to my right, guess what kind of field of vision I got? I got a massive one." "I can see the whole scene and I can see exactly what it is we need to do." Four experienced leaders were standing in that line looking at the same problem, and not one of them was short on skill or nerve. They were looking down the same narrow tube he was, and by his account the answer was sitting outside it the whole time. I think about that whenever I am stuck and certain the problem is that I do not know enough yet. Usually I know plenty. I have just been reading the same thread for twenty minutes, or turning the same argument over on the same walk, from the exact spot I was standing in when it started. Jocko was the most junior man on that line and he still saw it first, because he was the only one who moved. - Jocko Willink (Jocko Willink) on Huberman Lab (Andrew D. Huberman, Ph.D.)

Jocko Willink says he broke a 30 second freeze on a 1990s SEAL training exercise by taking one 12 inch step, and it showed him the call four senior leaders could not see. "And by the way, I'm the youngest and most junior guy in my platoon, and I'm standing there looking down the sight of my weapon." "And I'm waiting for someone to make a call and tell us what to do." "And I wait for five seconds and I wait for 10 seconds and I wait for 20 seconds and no one's saying anything." "And we're waiting for a leader in my platoon to make a call to tell us what to do. Tell me what to do." "And finally, after like 30 seconds, which seems like an eternity, I can't take it anymore." "And so I take a step, like a... one foot step, 12 inches. I take a step off the skirmish line." "I look to my left. I look to my right. And what I see is every other guy in my platoon is staring down their weapon, staring down the sight of their weapon, which means their field of view is tiny." "It's like a 20 degree field of view." "There's my platoon commander... there's my platoon chief... there's my leading petty officer... there's my assistant platoon commander... so everyone in the platoon is looking down the sight of their weapon, which means they all have a very narrow field of vision." "Well, when I take a step back and look to my left and look to my right, guess what kind of field of vision I got? I got a massive one." "I can see the whole scene and I can see exactly what it is we need to do." Four experienced leaders were standing in that line looking at the same problem, and not one of them was short on skill or nerve. They were looking down the same narrow tube he was, and by his account the answer was sitting outside it the whole time. I think about that whenever I am stuck and certain the problem is that I do not know enough yet. Usually I know plenty. I have just been reading the same thread for twenty minutes, or turning the same argument over on the same walk, from the exact spot I was standing in when it started. Jocko was the most junior man on that line and he still saw it first, because he was the only one who moved. - Jocko Willink (Jocko Willink) on Huberman Lab (Andrew D. Huberman, Ph.D.)

894,923 views • 2 months ago

Roger Federer says he lost the 2008 Wimbledon final at the very first point, not in the darkness of the fifth set. "But looking back, I feel like I lost at the very first point of the match." "I looked across the net and I saw a guy who just a few weeks earlier crushed me in straight sets at the French Open and I thought, this guy is maybe hungrier than I am. And he's finally got my number." "It took me until the third set before I remembered..." "Some defeats hurt more than others. I knew I would never get another shot at six in a row." "I lost Wimbledon, I lost my number one ranking, and suddenly people said, he had a great run. Is this the changing of the guard?" The five-time defending champion, on his best surface, spent two sets playing against a thought he carried onto the court from Paris. The reset, when it finally comes, is worth hearing in his own voice. The lesson: your attention picks a story before your effort gets a vote. Check the story you are carrying into the first point of whatever you start today. - Roger Federer (Roger Federer) at Dartmouth Commencement (Dartmouth 🌲)

Roger Federer says he lost the 2008 Wimbledon final at the very first point, not in the darkness of the fifth set. "But looking back, I feel like I lost at the very first point of the match." "I looked across the net and I saw a guy who just a few weeks earlier crushed me in straight sets at the French Open and I thought, this guy is maybe hungrier than I am. And he's finally got my number." "It took me until the third set before I remembered..." "Some defeats hurt more than others. I knew I would never get another shot at six in a row." "I lost Wimbledon, I lost my number one ranking, and suddenly people said, he had a great run. Is this the changing of the guard?" The five-time defending champion, on his best surface, spent two sets playing against a thought he carried onto the court from Paris. The reset, when it finally comes, is worth hearing in his own voice. The lesson: your attention picks a story before your effort gets a vote. Check the story you are carrying into the first point of whatever you start today. - Roger Federer (Roger Federer) at Dartmouth Commencement (Dartmouth 🌲)

726,283 views • 2 months ago

Katie Ledecky says she didn't medal in Tokyo for the first time in 36 international races, and had under an hour until the next one. "In the Tokyo Olympics, I had two medal races about 70 minutes apart." "The first was the 200 meter free." "I'm still not quite sure what happened, but I just felt off." "It was my 36th international race, and the first time I didn't medal." "And I had under an hour to get ready for my next race, the 1500 meter freestyle." "I knew I'd have to dig deep and fight." "I remember I was in the warm down pool, my brain was clouded with doubt, and I kept telling myself to relax." "I had to find a way to shake things off and focus." "That's when I started to think about my grandparents." "I envisioned my grandmothers watching me on TV back home. I pictured them cheering for me." "And if I were going to dwell on anything in those difficult moments, it was going to be on the toughness and warmth of my grandmothers." "For nearly every stroke of that 30 lap race, I just repeated their names. Grandma Hagan, Grandma Berta, Grandma Hagan, Grandma Berta." "And it worked. I swam with a sense of strength and freedom." The instruction she gave herself in that warm down pool was to relax, and she says plainly that it didn't work. She kept telling herself that, and her brain stayed clouded. What she found instead was two names, and she said them on nearly every stroke for 30 laps. You've probably tried the relax version, in the twenty minutes before something that matters, telling yourself to calm down about it. She had a whole race in front of her and she spent it on her grandmothers. - Katie Ledecky (Katie Ledecky) at Stanford Commencement (Stanford University)

Katie Ledecky says she didn't medal in Tokyo for the first time in 36 international races, and had under an hour until the next one. "In the Tokyo Olympics, I had two medal races about 70 minutes apart." "The first was the 200 meter free." "I'm still not quite sure what happened, but I just felt off." "It was my 36th international race, and the first time I didn't medal." "And I had under an hour to get ready for my next race, the 1500 meter freestyle." "I knew I'd have to dig deep and fight." "I remember I was in the warm down pool, my brain was clouded with doubt, and I kept telling myself to relax." "I had to find a way to shake things off and focus." "That's when I started to think about my grandparents." "I envisioned my grandmothers watching me on TV back home. I pictured them cheering for me." "And if I were going to dwell on anything in those difficult moments, it was going to be on the toughness and warmth of my grandmothers." "For nearly every stroke of that 30 lap race, I just repeated their names. Grandma Hagan, Grandma Berta, Grandma Hagan, Grandma Berta." "And it worked. I swam with a sense of strength and freedom." The instruction she gave herself in that warm down pool was to relax, and she says plainly that it didn't work. She kept telling herself that, and her brain stayed clouded. What she found instead was two names, and she said them on nearly every stroke for 30 laps. You've probably tried the relax version, in the twenty minutes before something that matters, telling yourself to calm down about it. She had a whole race in front of her and she spent it on her grandmothers. - Katie Ledecky (Katie Ledecky) at Stanford Commencement (Stanford University)

467,164 views • 1 month ago

Roger Federer told Dartmouth's graduating class the number he thinks explains his whole career: "In tennis, perfection is impossible. In the 1,526 singles matches I played in my career, I won almost 80% of those matches." Then he asked them to guess a second number: "Now, I have a question for you. What percentage of points do you think I won in those matches? Only 54%. In other words, even top-ranked tennis players win barely more than half of the points they play." What that does to you over a career: "When you lose every second point on average, you learn not to dwell on every shot. You teach yourself to think, okay, I double-faulted, it's only a point. Okay, I came to the net, then I got passed again, it's only a point." It applies to the good ones too: "Even a great shot, an overhead back-end smash that ends up on ESPN's top-10 playlist. That, too, is just a point." The part that matters is what he does with the point once it ends: "When you're playing a point, it has to be the most important thing in the world, and it is. But when it's behind you, it's behind you. This mindset is really crucial, because it frees you to fully commit to the next point at the next point after that. With intensity, clarity, and focus." And his definition of the best players alive: "The best in the world are not the best because they win every point. It's because they know they lose again and again and have learned how to deal with it." - Roger Federer (Roger Federer) on Dartmouth Commencement (Dartmouth 🌲) Refusing to carry the last point is the same skill as refusing to carry the day's open loops to bed. That one is the sixth fix in my new cortisol piece.

Roger Federer told Dartmouth's graduating class the number he thinks explains his whole career: "In tennis, perfection is impossible. In the 1,526 singles matches I played in my career, I won almost 80% of those matches." Then he asked them to guess a second number: "Now, I have a question for you. What percentage of points do you think I won in those matches? Only 54%. In other words, even top-ranked tennis players win barely more than half of the points they play." What that does to you over a career: "When you lose every second point on average, you learn not to dwell on every shot. You teach yourself to think, okay, I double-faulted, it's only a point. Okay, I came to the net, then I got passed again, it's only a point." It applies to the good ones too: "Even a great shot, an overhead back-end smash that ends up on ESPN's top-10 playlist. That, too, is just a point." The part that matters is what he does with the point once it ends: "When you're playing a point, it has to be the most important thing in the world, and it is. But when it's behind you, it's behind you. This mindset is really crucial, because it frees you to fully commit to the next point at the next point after that. With intensity, clarity, and focus." And his definition of the best players alive: "The best in the world are not the best because they win every point. It's because they know they lose again and again and have learned how to deal with it." - Roger Federer (Roger Federer) on Dartmouth Commencement (Dartmouth 🌲) Refusing to carry the last point is the same skill as refusing to carry the day's open loops to bed. That one is the sixth fix in my new cortisol piece.

528,833 views • 1 month ago

Rory McIlroy says the way he beat his first-tee nerves was to picture the ball in the trees and walk the worst case all the way to its end. "I say this all the time. It's counterintuitive to a lot of people to do this, but I do. If you're trying to overcome anxiety or nerves or on performance, I do try to think about, well, what's the worst that could happen?" "I'm not gonna die on the golf course, thankfully." "I used to have, like, first tee nerves, like, big time. I would struggle on the first tee. And so I would say to myself, well, what's the worst that could happen?" "So if you hit it in the trees, okay, then what do you do? You go up there and you figure it out, you know, you're skillful enough to hit a punch shot out of the trees and, you know, get it up to the green and get it up and down and make a par and move on." "For whatever reason, imagining, like, the worst-case scenario, give me a level of comfort, because I felt like any worst-case scenario that I could bring up in my head, I'll be able to deal with." "Especially on the first tee for me... if you get nervous on the golf course, you get tight... it gives me a sense of freedom. And like, if I can swing free, that's when I play my best golf." "So whatever thought process I need to get into to get there, whether that's imagining the worst-case scenario." "I think I'm not standing behind a tee shot and visualizing myself hit a bad shot. Like, I'm visualizing myself hitting it where I want to. But I think just even before I get to that point, thinking, well, what's the worst that can happen?" "And then if the worst that can happen isn't that bad, it's like, well, that's okay. You'll be able to manage it." What I find wild is that he never once tries to calm himself down. He walks into the scary version instead, all the way through the punch shot and the par, and the nerves lose their grip because nothing is unknown anymore. The thing you are dreading shrinks the same way once its worst version has an ending you have already seen. - Rory McIlroy (Rory McIlroy) on The WHOOP Podcast (WHOOP)

Rory McIlroy says the way he beat his first-tee nerves was to picture the ball in the trees and walk the worst case all the way to its end. "I say this all the time. It's counterintuitive to a lot of people to do this, but I do. If you're trying to overcome anxiety or nerves or on performance, I do try to think about, well, what's the worst that could happen?" "I'm not gonna die on the golf course, thankfully." "I used to have, like, first tee nerves, like, big time. I would struggle on the first tee. And so I would say to myself, well, what's the worst that could happen?" "So if you hit it in the trees, okay, then what do you do? You go up there and you figure it out, you know, you're skillful enough to hit a punch shot out of the trees and, you know, get it up to the green and get it up and down and make a par and move on." "For whatever reason, imagining, like, the worst-case scenario, give me a level of comfort, because I felt like any worst-case scenario that I could bring up in my head, I'll be able to deal with." "Especially on the first tee for me... if you get nervous on the golf course, you get tight... it gives me a sense of freedom. And like, if I can swing free, that's when I play my best golf." "So whatever thought process I need to get into to get there, whether that's imagining the worst-case scenario." "I think I'm not standing behind a tee shot and visualizing myself hit a bad shot. Like, I'm visualizing myself hitting it where I want to. But I think just even before I get to that point, thinking, well, what's the worst that can happen?" "And then if the worst that can happen isn't that bad, it's like, well, that's okay. You'll be able to manage it." What I find wild is that he never once tries to calm himself down. He walks into the scary version instead, all the way through the punch shot and the par, and the nerves lose their grip because nothing is unknown anymore. The thing you are dreading shrinks the same way once its worst version has an ending you have already seen. - Rory McIlroy (Rory McIlroy) on The WHOOP Podcast (WHOOP)

570,256 views • 2 months ago

LeBron James lifts on game day, shoots three to five hours before tip, and calls one piece of his routine non-negotiable. "Tomorrow, we have a game. I'll go in early and I'll get a lift in before." "And then right after I lift, I'll shoot, you know, early, three, four hours, five hours before the game start." "Because it's a back-to-back on Friday, I probably won't lift that day. It'll be more of a recovery work and then a little bit of shooting as well, just to prep me for the game." "I have schedules dependent on how the games are flowing throughout the season." "That's routine with the schedule." "Yeah, yeah. Every day. Non-negotiable, for sure." The detail I keep circling is what survives the hardest day. Second game in two nights, the lift can go, the shooting can shrink, the daily activation never moves. There is nothing left to negotiate at that point, because the decision was made once, years ago, and the schedule is what carries it now. The promise you make to yourself in a calm moment is exactly the one you talk yourself out of when you are tired. His answer was to stop having the conversation at all. - LeBron James (LeBron James) on Mind the Game (Mind the Game)

LeBron James lifts on game day, shoots three to five hours before tip, and calls one piece of his routine non-negotiable. "Tomorrow, we have a game. I'll go in early and I'll get a lift in before." "And then right after I lift, I'll shoot, you know, early, three, four hours, five hours before the game start." "Because it's a back-to-back on Friday, I probably won't lift that day. It'll be more of a recovery work and then a little bit of shooting as well, just to prep me for the game." "I have schedules dependent on how the games are flowing throughout the season." "That's routine with the schedule." "Yeah, yeah. Every day. Non-negotiable, for sure." The detail I keep circling is what survives the hardest day. Second game in two nights, the lift can go, the shooting can shrink, the daily activation never moves. There is nothing left to negotiate at that point, because the decision was made once, years ago, and the schedule is what carries it now. The promise you make to yourself in a calm moment is exactly the one you talk yourself out of when you are tired. His answer was to stop having the conversation at all. - LeBron James (LeBron James) on Mind the Game (Mind the Game)

320,235 views • 2 months ago

Jocko Willink says the answer to tasks piling up is a small notebook, two consolidations a day, and 15 minutes of list review scheduled like an appointment. "First, first of all, definitely write the things down in one place." "It sounds like, since you're moving all the time or you're going to meetings, carry just a nice little notebook with you and write the things down as you get tasked with them." "Then on top of that, you have to have a master list of some kind, either paper or digital." "So if you get tasked something in a meeting in your little notebook, you come back, you put it in the right place in the master task list." "And then like twice a day to consolidate the information that's in the little notebook you have into the big master list." "Before you go to bed at night, you organize those things by priority on the master list. You put the most important thing at the top and that's what you're going to attack the next day." "That's part one on how you get these things organized. Now the part two is you got to schedule this stuff. And actually, I always say this when people have trouble with tasks, put them on the calendar." "Jamie does that for me. When Jamie's got something for me to do, she just doesn't email me and say, hey, you need to do this. She puts it on the calendar. So I look at my calendar, boom, there it is." "Put these things on your calendar. And that includes scheduling time on your calendar so that you can have time to consolidate your list and do a review of your lists." There is no "try harder" anywhere in his answer. The notebook catches it, the list ranks it, the calendar gives it a time, and the fifteen-minute review keeps the whole thing honest, so his head never has to hold any of it. That is the real fix for the kind of overload where none of the tasks are hard but they never stop coming: everything gets a place and a time, and whatever is still floating in your head is the thing taxing you. - Jocko Willink (Jocko Willink) on the Jocko Podcast (Jocko Willink)

Jocko Willink says the answer to tasks piling up is a small notebook, two consolidations a day, and 15 minutes of list review scheduled like an appointment. "First, first of all, definitely write the things down in one place." "It sounds like, since you're moving all the time or you're going to meetings, carry just a nice little notebook with you and write the things down as you get tasked with them." "Then on top of that, you have to have a master list of some kind, either paper or digital." "So if you get tasked something in a meeting in your little notebook, you come back, you put it in the right place in the master task list." "And then like twice a day to consolidate the information that's in the little notebook you have into the big master list." "Before you go to bed at night, you organize those things by priority on the master list. You put the most important thing at the top and that's what you're going to attack the next day." "That's part one on how you get these things organized. Now the part two is you got to schedule this stuff. And actually, I always say this when people have trouble with tasks, put them on the calendar." "Jamie does that for me. When Jamie's got something for me to do, she just doesn't email me and say, hey, you need to do this. She puts it on the calendar. So I look at my calendar, boom, there it is." "Put these things on your calendar. And that includes scheduling time on your calendar so that you can have time to consolidate your list and do a review of your lists." There is no "try harder" anywhere in his answer. The notebook catches it, the list ranks it, the calendar gives it a time, and the fifteen-minute review keeps the whole thing honest, so his head never has to hold any of it. That is the real fix for the kind of overload where none of the tasks are hard but they never stop coming: everything gets a place and a time, and whatever is still floating in your head is the thing taxing you. - Jocko Willink (Jocko Willink) on the Jocko Podcast (Jocko Willink)

212,843 views • 2 months ago

Japanese use sobakawa buckwheat hull pillows. • Firm hulls conform to neck contours only • Maintains natural cervical alignment • Small size supports just head and neck • Hulls shift but never lose supportive structure Studies show 50% reduction in neck pain with proper pillow support.

Japanese use sobakawa buckwheat hull pillows. • Firm hulls conform to neck contours only • Maintains natural cervical alignment • Small size supports just head and neck • Hulls shift but never lose supportive structure Studies show 50% reduction in neck pain with proper pillow support.

300,916 views • 1 year ago

Just 1 tablespoon in water cuts glucose spikes by 30%. Acetic acid slows carb breakdown into brain-damaging sugar molecules. Same meal, sharper mind.

Just 1 tablespoon in water cuts glucose spikes by 30%. Acetic acid slows carb breakdown into brain-damaging sugar molecules. Same meal, sharper mind.

229,262 views • 1 year ago

6. Master the 4-4-4-4 breathing reset. 4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold, repeat. This activates your vagus nerve and floods your brain with calming GABA. Research shows brain chemistry changes in just 12 weeks.

6. Master the 4-4-4-4 breathing reset. 4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold, repeat. This activates your vagus nerve and floods your brain with calming GABA. Research shows brain chemistry changes in just 12 weeks.

214,543 views • 1 year ago

7. Master the coffee nap hack. Drink coffee, then immediately nap for exactly 15 minutes. Adenosine clears while you sleep, then caffeine kicks in without glutamate buildup. It's like getting a software update for your brain.

7. Master the coffee nap hack. Drink coffee, then immediately nap for exactly 15 minutes. Adenosine clears while you sleep, then caffeine kicks in without glutamate buildup. It's like getting a software update for your brain.

189,497 views • 1 year ago

Rory McIlroy says distraction is a good thing, and with a six-shot Masters lead he wouldn't let golf into his head until he got to the course. "Yeah, I'll probably try to keep my mind off it." "That distraction is usually a good thing for me, especially with... late tee time and the lead." "So yeah, there's actually two really good semifinals at Monte Carlo in the tennis, so I'll watch that." "We've been watching the tennis early in the mornings, so I'll do that." "And then hopefully spend some time with Poppy." "I think we're about halfway through Zootopia 2, so maybe do a little bit of that." "I get to the golf course two and a half to three hours before, and then I'll start to think about things." "But before that time, yeah, I really try to stay off my phone and distract myself and try not to think about it too much." "You know, I just want to go out and play two good rounds again." "Obviously, this golf course has certain characteristics that... guys can get on runs, guys can make eagles." "You hear roars all over the golf course." "I think the next two days for me, it's just about really focusing on myself." "It's hard to avoid those big leaderboards out there, but like, I know that I've got a lead, so I don't need to keep checking it all the time." "So for me, just really focusing on myself and staying in my own little world out there is the best thing." He isn't fighting the thought. He's put a start time on it: golf is allowed into his head when he arrives at the course and not a minute before, and the hours in front of that mark are filled with tennis and a cartoon with his daughter so there's no room left over. The phone stays off because the phone is how it gets back in. That changes what the night before something big is actually for. You run the thing over in your head for hours and call it preparation, when mostly you are rehearsing it badly and calling that getting ready. Rory had the biggest lead anyone has ever taken into a Masters weekend and still gave himself permission to put it down until a specific hour, then went out and stopped checking the leaderboard, because he already knew what it said. - Rory McIlroy (Rory McIlroy), 2026 Masters press conference (The Masters)

Rory McIlroy says distraction is a good thing, and with a six-shot Masters lead he wouldn't let golf into his head until he got to the course. "Yeah, I'll probably try to keep my mind off it." "That distraction is usually a good thing for me, especially with... late tee time and the lead." "So yeah, there's actually two really good semifinals at Monte Carlo in the tennis, so I'll watch that." "We've been watching the tennis early in the mornings, so I'll do that." "And then hopefully spend some time with Poppy." "I think we're about halfway through Zootopia 2, so maybe do a little bit of that." "I get to the golf course two and a half to three hours before, and then I'll start to think about things." "But before that time, yeah, I really try to stay off my phone and distract myself and try not to think about it too much." "You know, I just want to go out and play two good rounds again." "Obviously, this golf course has certain characteristics that... guys can get on runs, guys can make eagles." "You hear roars all over the golf course." "I think the next two days for me, it's just about really focusing on myself." "It's hard to avoid those big leaderboards out there, but like, I know that I've got a lead, so I don't need to keep checking it all the time." "So for me, just really focusing on myself and staying in my own little world out there is the best thing." He isn't fighting the thought. He's put a start time on it: golf is allowed into his head when he arrives at the course and not a minute before, and the hours in front of that mark are filled with tennis and a cartoon with his daughter so there's no room left over. The phone stays off because the phone is how it gets back in. That changes what the night before something big is actually for. You run the thing over in your head for hours and call it preparation, when mostly you are rehearsing it badly and calling that getting ready. Rory had the biggest lead anyone has ever taken into a Masters weekend and still gave himself permission to put it down until a specific hour, then went out and stopped checking the leaderboard, because he already knew what it said. - Rory McIlroy (Rory McIlroy), 2026 Masters press conference (The Masters)

36,538 views • 2 months ago

8. Take Vitamin B6 before brain work. This is the cofactor your brain uses to convert excess glutamate into calming GABA. It's like having a dedicated converter that transforms brain "noise" into brain "calm." Most people are deficient and don't even know it.

8. Take Vitamin B6 before brain work. This is the cofactor your brain uses to convert excess glutamate into calming GABA. It's like having a dedicated converter that transforms brain "noise" into brain "calm." Most people are deficient and don't even know it.

168,956 views • 1 year ago

A Stanford psychiatrist warns dangerous stress can lock your body in survival mode, amplify your fear response, and make your brain feel unsafe. If I wanted to fix it naturally, I'd do these 8 things every day: 1. Make your exhale longer than your inhale.

A Stanford psychiatrist warns dangerous stress can lock your body in survival mode, amplify your fear response, and make your brain feel unsafe. If I wanted to fix it naturally, I'd do these 8 things every day: 1. Make your exhale longer than your inhale.

44,192 views • 3 months ago

Meditation is not just relaxation. Huberman cites a 13-minute daily practice that improved mood, sleep, cognitive ability, focus, and memory after about eight weeks. The useful reframe: every time your mind wanders and returns, you are training the rep.

Meditation is not just relaxation. Huberman cites a 13-minute daily practice that improved mood, sleep, cognitive ability, focus, and memory after about eight weeks. The useful reframe: every time your mind wanders and returns, you are training the rep.

32,620 views • 4 months ago

Matthew Walker says the problem with waking at 4 a.m. is knowing it's 4 a.m. "How do you know it's four o'clock in the morning?" "That's your problem. You're looking at the clock." "And knowing that it's 3:15 or 4 a.m. in the morning does you no favors at all. It's not going to change the outcome." "So the first recommendation is remove all clock faces from the bedroom." "It's okay to, if you really must do, keep your phone next to your bed, but keep it out of sight, even though I would strongly recommend that you keep your phone in the kitchen." "Or even better still, a friend of mine recommended recently, just put it in the garage, put it in your car, in the garage." "And that way, the amount of motivation effort to go and get your phone within the first 10 minutes of the morning is very, very high, meaning you're probably not going to do it." "So let's baby steps. Let's just say crawl, walk, run. First thing to do, just make sure you can't see any clock faces." "And if you wake up, resist the urge, because as soon as you start doing that night after night, you're actually training your brain, reinforcing it to wake up at 3:15 in the morning." I used to treat checking the time as neutral information. Walker's point is that it is the trigger: you wake up fine, one glance, and now you are doing math about the alarm and how tired tomorrow will be. If he is also right about the training, the reliability of your 3:15 is the evidence, and a rehearsed loop is one you can interrupt. - Matthew Walker (Dr. Matthew Walker) on On Purpose with Jay Shetty (Jay Shetty)

Matthew Walker says the problem with waking at 4 a.m. is knowing it's 4 a.m. "How do you know it's four o'clock in the morning?" "That's your problem. You're looking at the clock." "And knowing that it's 3:15 or 4 a.m. in the morning does you no favors at all. It's not going to change the outcome." "So the first recommendation is remove all clock faces from the bedroom." "It's okay to, if you really must do, keep your phone next to your bed, but keep it out of sight, even though I would strongly recommend that you keep your phone in the kitchen." "Or even better still, a friend of mine recommended recently, just put it in the garage, put it in your car, in the garage." "And that way, the amount of motivation effort to go and get your phone within the first 10 minutes of the morning is very, very high, meaning you're probably not going to do it." "So let's baby steps. Let's just say crawl, walk, run. First thing to do, just make sure you can't see any clock faces." "And if you wake up, resist the urge, because as soon as you start doing that night after night, you're actually training your brain, reinforcing it to wake up at 3:15 in the morning." I used to treat checking the time as neutral information. Walker's point is that it is the trigger: you wake up fine, one glance, and now you are doing math about the alarm and how tired tomorrow will be. If he is also right about the training, the reliability of your 3:15 is the evidence, and a rehearsed loop is one you can interrupt. - Matthew Walker (Dr. Matthew Walker) on On Purpose with Jay Shetty (Jay Shetty)

17,231 views • 2 months ago

David Goggins spends 2 hours every night reorganizing his mind so the next morning can start with the thing he hates most. "And people don't get that. Your mind has to always be clear." "That's why I meditate two hours every single night." "Because I refresh, I reorganize the garage, which is my mind every night." "So then discipline's in there, organization, everything is in this right spot." "Yes, I run every single morning." "I'm up about 5, 5.30." "So every morning starts with a run." "And that's because that's the one thing I hate to do more than anything in the world." "So that's like my cup of coffee." Read it as one system. Two hours every night putting every thought back where it belongs, so that at 5 the next morning there is nothing left to negotiate: the mind is already in order, and the hardest thing of the day gets the clearest hour, before anything outside can reach it. He even calls the run his cup of coffee, the thing that sets the day. I think that is the part worth stealing: the morning he wants is built the evening before, and the clearest hour goes to the hardest thing, never to whatever shows up first. - David Goggins (David Goggins) on Modern Wisdom (Modern Wisdom)

David Goggins spends 2 hours every night reorganizing his mind so the next morning can start with the thing he hates most. "And people don't get that. Your mind has to always be clear." "That's why I meditate two hours every single night." "Because I refresh, I reorganize the garage, which is my mind every night." "So then discipline's in there, organization, everything is in this right spot." "Yes, I run every single morning." "I'm up about 5, 5.30." "So every morning starts with a run." "And that's because that's the one thing I hate to do more than anything in the world." "So that's like my cup of coffee." Read it as one system. Two hours every night putting every thought back where it belongs, so that at 5 the next morning there is nothing left to negotiate: the mind is already in order, and the hardest thing of the day gets the clearest hour, before anything outside can reach it. He even calls the run his cup of coffee, the thing that sets the day. I think that is the part worth stealing: the morning he wants is built the evening before, and the clearest hour goes to the hardest thing, never to whatever shows up first. - David Goggins (David Goggins) on Modern Wisdom (Modern Wisdom)

16,731 views • 2 months ago