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The 60 second tool high performers use to keep themselves in peak condition: Performance coach Dan Garner has taught this to Olympic medalists, pro athletes, and military operators. It takes 60 seconds and costs nothing: at the end of the day, before you fall asleep, review what happened. You... hit snooze. Because you hit snooze, you skipped breakfast. Because you skipped breakfast the morning felt rushed and you were more stressed than usual. By lunch you were starving, hadn't packed anything, and ate too much of something you wouldn't normally choose. The afternoon brain fog hits. You finally recover around dinner. Look back at that day and the brain fog, the overeating, the stress. All of it started with the snooze. One decision at 6am set the entire day. Ask yourself, "What did I do right, and what did I do wrong?" You can answer that in 60 seconds, and the answer is usually something specific enough to fix tomorrow. It’s especially useful when your schedule breaks. You’re on the road, just had a new kid, or your business is getting busy. Your routine quietly stops happening, and everything downstream of it starts to slip. Instead of just sliding into the next day, use this tool and get back on track.show more

Andy Galpin, PhD

162,923 subscribers

77,596 views • 25 days ago •via X (Twitter)

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4 Comments

Tides25 days ago

That end-of-day review is underrated. Most athletes chase recovery gadgets and skip the 60 seconds that catch load mistakes early. Clinically, people who track how they felt after the session tend to adjust volume before soft tissue starts complaining. When your athletes do this, do they write one sentence or rate the day with a number?

Ismahan | Mibosma25 days ago

Reflection becomes powerful when it moves beyond “What happened today?” to “What did today teach me about myself?” Sometimes one small pattern explains much more than we expect.

PepMariner | Performance Research25 days ago

This is essentially a personal after-action review. In zero-error maritime work, the useful question isn’t only “How did I feel?” but “What actually happened, what nearly happened, and what conditions influenced it?” That distinction becomes especially important under fatigue.

Nate Gaddis, Hawaii Realtor25 days ago

Great idea, but not right before sleep, please! Can’t speak for others, but this would full-on give me insomnia. 😂

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34,338 views • 22 days ago

Jordan Peterson: "If you can't fix your room, you can't fix your life" "Why should you even bother improving yourself? The answer is something like: so you don't suffer anymore stupidly than you have to. And maybe so others don't have to either. It's not some casual self-help doctrine. If you don't organize yourself properly, you'll pay for it. In a big way. And so will the people around you." Peterson continues: "You can say, 'Well, I don't care about that.' But that's actually not true, you do care about it. Because if you're in pain, you will care about it. It's very rare that you can find someone in excruciating pain who would say, 'Well, it would be no better if I was out of this.' Pain brings the idea that it would be better if it didn't exist along with it. It's incontrovertible." On how to start: "Look around for something that bothers you and see if you can fix it. You can do this in a room. Sit in your bedroom and think: 'If I wanted to spend ten minutes making this room better, what would I have to do?' You have to ask yourself that, it's a genuine question. And things will pop out. There's a stack of papers bugging you. Some rubbish behind your computer monitor you haven't attended to for six months. Cables tangled up." He explains why this matters: "If you were coming to see me for psychotherapy, the easiest thing would be to get you to organize your room. You think, is that psychotherapy? It depends on how you conceive the limits of your being. Start where you can start. If something announces itself as in need of repair that you could repair, fix it. Fix a hundred things like that, your life will be a lot different." On fixing what you repeat every day: "People tend to think of their daily routines as trivial. You get up, brush your teeth, have breakfast. Those probably constitute 50% of your life. People think, they're mundane, I don't need to pay attention to them. No, that's exactly wrong. The things you do every day are the most important things you do. Hands down. Just do the arithmetic." On staying within your competence: "Sometimes you don't know how to fix something. Imagine you're walking down the street and there's a guy who's alcoholic and schizophrenic and has been homeless for ten years. That's a problem. It would be good if you could fix it, but you haven't got a clue. You walk around that and go find something you could fix. Just because something announces itself as in need of repair doesn't mean it's you, right then and there, who should repair it. You have to have some humility. You don't walk up to a helicopter that isn't working and just start tinkering away." Peterson shares the key insight: "As soon as you give your mind a genuine aim, it'll reconfigure the world in keeping with that aim. That's actually how you see to begin with. You've all seen the video where you watch basketballs being tossed back and forth, and while you're doing that, a gorilla walks into the middle of the video and you don't see it. If you thought about that experiment for five years, that would be about the right amount of time to spend thinking about it." He explains what it reveals: "What it shows you is that you see what you aim at. If you can get one thing through your head, that would be a good one. You see what you aim at. One inference you might draw from that is: be careful what you aim at. What you aim at determines the way the world manifests itself to you. So if the world is manifesting itself in a very negative way, one thing to ask is: are you aiming at the right thing?"

Jordan Peterson: "If you can't fix your room, you can't fix your life" "Why should you even bother improving yourself? The answer is something like: so you don't suffer anymore stupidly than you have to. And maybe so others don't have to either. It's not some casual self-help doctrine. If you don't organize yourself properly, you'll pay for it. In a big way. And so will the people around you." Peterson continues: "You can say, 'Well, I don't care about that.' But that's actually not true, you do care about it. Because if you're in pain, you will care about it. It's very rare that you can find someone in excruciating pain who would say, 'Well, it would be no better if I was out of this.' Pain brings the idea that it would be better if it didn't exist along with it. It's incontrovertible." On how to start: "Look around for something that bothers you and see if you can fix it. You can do this in a room. Sit in your bedroom and think: 'If I wanted to spend ten minutes making this room better, what would I have to do?' You have to ask yourself that, it's a genuine question. And things will pop out. There's a stack of papers bugging you. Some rubbish behind your computer monitor you haven't attended to for six months. Cables tangled up." He explains why this matters: "If you were coming to see me for psychotherapy, the easiest thing would be to get you to organize your room. You think, is that psychotherapy? It depends on how you conceive the limits of your being. Start where you can start. If something announces itself as in need of repair that you could repair, fix it. Fix a hundred things like that, your life will be a lot different." On fixing what you repeat every day: "People tend to think of their daily routines as trivial. You get up, brush your teeth, have breakfast. Those probably constitute 50% of your life. People think, they're mundane, I don't need to pay attention to them. No, that's exactly wrong. The things you do every day are the most important things you do. Hands down. Just do the arithmetic." On staying within your competence: "Sometimes you don't know how to fix something. Imagine you're walking down the street and there's a guy who's alcoholic and schizophrenic and has been homeless for ten years. That's a problem. It would be good if you could fix it, but you haven't got a clue. You walk around that and go find something you could fix. Just because something announces itself as in need of repair doesn't mean it's you, right then and there, who should repair it. You have to have some humility. You don't walk up to a helicopter that isn't working and just start tinkering away." Peterson shares the key insight: "As soon as you give your mind a genuine aim, it'll reconfigure the world in keeping with that aim. That's actually how you see to begin with. You've all seen the video where you watch basketballs being tossed back and forth, and while you're doing that, a gorilla walks into the middle of the video and you don't see it. If you thought about that experiment for five years, that would be about the right amount of time to spend thinking about it." He explains what it reveals: "What it shows you is that you see what you aim at. If you can get one thing through your head, that would be a good one. You see what you aim at. One inference you might draw from that is: be careful what you aim at. What you aim at determines the way the world manifests itself to you. So if the world is manifesting itself in a very negative way, one thing to ask is: are you aiming at the right thing?"

Jaynit

68,915 views • 5 months ago

Carson Palmer explains why Bruce Arians could coach players brutally hard without losing them “It’s not for everybody, for sure. You either can take it or you can’t. At the end of the day, your ego’s too big where it just frustrates you and you storm out of the room or have a conversation with him that probably gets you cut.” “But at the end of the day, even if you’re being called a name that makes you feel lower than low, even if he’s embarrassing you in front of the media or in front of your teammates, if the guy’s right and you’re incorrect, it kind of just is okay.” “Because he wouldn’t do it unless you screwed up. He wouldn’t do it just because he felt like taking a shot at somebody.” “He would do it when you lined up two yards outside the numbers and you were supposed to be three yards inside the numbers, or you went in short motion at half speed and you were supposed to go in short motion at full speed.” “So when you’re getting MF’d up and down and berated and you’re wrong, in the NFL locker room it’s okay.” “If he’s wrong and he doesn’t admit and say, ‘Hey, my bad, I yelled at you on the field, but now I’m watching this in the film...’ But he didn’t. He was never wrong.” “So he got on you, he was hard on you, but it’s because you deserved it. So it was okay, and it didn’t linger in guys. It didn’t fester in guys and become a bigger issue later.”

Carson Palmer explains why Bruce Arians could coach players brutally hard without losing them “It’s not for everybody, for sure. You either can take it or you can’t. At the end of the day, your ego’s too big where it just frustrates you and you storm out of the room or have a conversation with him that probably gets you cut.” “But at the end of the day, even if you’re being called a name that makes you feel lower than low, even if he’s embarrassing you in front of the media or in front of your teammates, if the guy’s right and you’re incorrect, it kind of just is okay.” “Because he wouldn’t do it unless you screwed up. He wouldn’t do it just because he felt like taking a shot at somebody.” “He would do it when you lined up two yards outside the numbers and you were supposed to be three yards inside the numbers, or you went in short motion at half speed and you were supposed to go in short motion at full speed.” “So when you’re getting MF’d up and down and berated and you’re wrong, in the NFL locker room it’s okay.” “If he’s wrong and he doesn’t admit and say, ‘Hey, my bad, I yelled at you on the field, but now I’m watching this in the film...’ But he didn’t. He was never wrong.” “So he got on you, he was hard on you, but it’s because you deserved it. So it was okay, and it didn’t linger in guys. It didn’t fester in guys and become a bigger issue later.”

Josh Chambers

43,259 views • 1 month ago

My dear sisters, I was grateful to speak with you today at the Worldwide Relief Society Devotional. You are often on my mind. I am deeply grateful for you and feel indebted to you. So much of the good The Church of Jesus Christ of Latter-day Saints accomplishes and so much of the good that happens in the world takes place because of you. Thank you for your devotion to the Lord as well as your efforts to ennoble others. I know how much the Lord loves you and depends upon you. I marvel at your faith and sensitivity to things of the Spirit. I'm inspired by your diligence, dynamic leadership, and your ability to see a need and meet it. Whether it be illiteracy, malnutrition, mental health concerns, or the day-to-day needs of others, you tackle real life issues with a rare combination of skill, compassion, insight, and love. The entire mission of the Lord's church is strengthened by you.

My dear sisters, I was grateful to speak with you today at the Worldwide Relief Society Devotional. You are often on my mind. I am deeply grateful for you and feel indebted to you. So much of the good The Church of Jesus Christ of Latter-day Saints accomplishes and so much of the good that happens in the world takes place because of you. Thank you for your devotion to the Lord as well as your efforts to ennoble others. I know how much the Lord loves you and depends upon you. I marvel at your faith and sensitivity to things of the Spirit. I'm inspired by your diligence, dynamic leadership, and your ability to see a need and meet it. Whether it be illiteracy, malnutrition, mental health concerns, or the day-to-day needs of others, you tackle real life issues with a rare combination of skill, compassion, insight, and love. The entire mission of the Lord's church is strengthened by you.

Russell M. Nelson

83,876 views • 2 years ago

🚨🚨🚨🚨🚨🚨 CALIFORNIANS! 👇🏻 BONGINO: “And today, in addition to it being Election Day, California and elsewhere around the country, folks, Californians especially, you got to get out and vote. No excuses. Listen to me before we get to anything else. Sponsors, ads, none of that. This is important. Take 10 people with you. You still have time. Get on the phone. Call 10 of your friends. Did you vote? Did you vote? Did you vote? What do you need to do? Do I need to throw you in the back of my car? What do we need to do to vote in California? You need to bring 10 people with you. Please. I'm going to explain to you why right at the beginning of the show. It is SUPER important.” Dan Bongino Catch The Dan Bongino Show EVERY WEEKDAY on Rumble 🏴‍☠️ at 10am ET

🚨🚨🚨🚨🚨🚨 CALIFORNIANS! 👇🏻 BONGINO: “And today, in addition to it being Election Day, California and elsewhere around the country, folks, Californians especially, you got to get out and vote. No excuses. Listen to me before we get to anything else. Sponsors, ads, none of that. This is important. Take 10 people with you. You still have time. Get on the phone. Call 10 of your friends. Did you vote? Did you vote? Did you vote? What do you need to do? Do I need to throw you in the back of my car? What do we need to do to vote in California? You need to bring 10 people with you. Please. I'm going to explain to you why right at the beginning of the show. It is SUPER important.” Dan Bongino Catch The Dan Bongino Show EVERY WEEKDAY on Rumble 🏴‍☠️ at 10am ET

MAGA Kitty

15,397 views • 4 months ago

This month and every month make sure you take care of your mental health. Every morning I wake up and tell myself it’s going to be a great day. Then I hit the gym, even 15 or 20 minutes if that’s all I have, because I know if I do that, I’ve already accomplished something before the day really starts. Watch what you put in your brain too. If you fill it with garbage, it starts reacting to the world through a garbage prism. Practice gratitude by telling the people around you that you love them. Getting two or three real things done at work. And every so often — disappear for three days. Read a book, go to a spa or just stare at a wall. You have to take care of the mind. Nobody else is going to do it for you.

This month and every month make sure you take care of your mental health. Every morning I wake up and tell myself it’s going to be a great day. Then I hit the gym, even 15 or 20 minutes if that’s all I have, because I know if I do that, I’ve already accomplished something before the day really starts. Watch what you put in your brain too. If you fill it with garbage, it starts reacting to the world through a garbage prism. Practice gratitude by telling the people around you that you love them. Getting two or three real things done at work. And every so often — disappear for three days. Read a book, go to a spa or just stare at a wall. You have to take care of the mind. Nobody else is going to do it for you.

Anthony Scaramucci

37,204 views • 4 months ago

Tom Brady says his career turned around when a sports psychologist told him to stop complaining about what he wasn’t getting and start stewarding what he had the right way “Greg said to me, ‘Why don’t you quit bitching about all the things you’re not getting, and how about you do the best with whatever opportunities you get?’, ‘Stop worrying about what the other quarterback’s getting. Stop worrying about what the coach is saying to you.’” “‘Every time you get in there, you bring the juice. You bring the energy. You bring the enthusiasm. You treat practice like a game.’ Because if you just decide to go out there and you’re blaming everybody else, where does that get you? So I started to change my attitude.” “I didn’t have a lot of confidence in myself. And when you don’t have a lot of confidence in yourself, you blame other people. When you gain confidence in yourself, you start pointing the finger at yourself.” “I would encourage every athlete to look in the mirror after every day of practice or a game and say, ‘What can I do better to help the team? What can I do better?’” “Not, ‘What does the coach need to do better?’ Not, ‘What do my teammates need to do better?’, ‘What do I need to do better?’ If every player does that, you’re going to have an incredible team.” “You can’t have a false confidence. You don’t only gain your confidence because of your physical ability. You gain your confidence because you’re prepared, because you’re competitive. I couldn’t just show up and be better than everybody.” “I had to show up prepared. I had to show up with energy. I had to show up with my body feeling right. I had to show up like I was on a mission.”

Tom Brady says his career turned around when a sports psychologist told him to stop complaining about what he wasn’t getting and start stewarding what he had the right way “Greg said to me, ‘Why don’t you quit bitching about all the things you’re not getting, and how about you do the best with whatever opportunities you get?’, ‘Stop worrying about what the other quarterback’s getting. Stop worrying about what the coach is saying to you.’” “‘Every time you get in there, you bring the juice. You bring the energy. You bring the enthusiasm. You treat practice like a game.’ Because if you just decide to go out there and you’re blaming everybody else, where does that get you? So I started to change my attitude.” “I didn’t have a lot of confidence in myself. And when you don’t have a lot of confidence in yourself, you blame other people. When you gain confidence in yourself, you start pointing the finger at yourself.” “I would encourage every athlete to look in the mirror after every day of practice or a game and say, ‘What can I do better to help the team? What can I do better?’” “Not, ‘What does the coach need to do better?’ Not, ‘What do my teammates need to do better?’, ‘What do I need to do better?’ If every player does that, you’re going to have an incredible team.” “You can’t have a false confidence. You don’t only gain your confidence because of your physical ability. You gain your confidence because you’re prepared, because you’re competitive. I couldn’t just show up and be better than everybody.” “I had to show up prepared. I had to show up with energy. I had to show up with my body feeling right. I had to show up like I was on a mission.”

Josh Chambers

4,046,162 views • 22 days ago

Kamala Harris on dating — and why it should actually be fun: “Enjoy dating, by the way, because dating is fun. It’s supposed to be. Just do what, at the end of the day, when you go to sleep at night and when you wake up in the morning, makes you feel like, ‘I’m good.’”

Kamala Harris on dating — and why it should actually be fun: “Enjoy dating, by the way, because dating is fun. It’s supposed to be. Just do what, at the end of the day, when you go to sleep at night and when you wake up in the morning, makes you feel like, ‘I’m good.’”

harris4potus

94,528 views • 9 months ago

Take 60 seconds to let go of the day and bring your attention back to the present moment with this guided meditation. Perfect for the end of a stressful day or whenever you need a moment of calm. The script, narration and music were all created and produced in-house by SEFFSAID.

Take 60 seconds to let go of the day and bring your attention back to the present moment with this guided meditation. Perfect for the end of a stressful day or whenever you need a moment of calm. The script, narration and music were all created and produced in-house by SEFFSAID.

SeffSaid

18,918 views • 1 month ago