[[Feel Good Productivity Application]] ## Highlights least six Nobel Prize winners attribute their success to play. ([View Highlight](https://read.readwise.io/read/01hjrsjb0trw8wfx0n1t2p59sj)) ^3s38me EXPERIMENT 1: Choose Your Character ([View Highlight](https://read.readwise.io/read/01hjrsssk32h0d1f9hgxwb6qa1)) The 8 Play Personalities ([View Highlight](https://read.readwise.io/read/01hjrsvb71x0bd9dm6f0nckhxn)) ### New highlights added December 29, 2023 at 10:33 AM Curiosity doesn’t simply make our lives more enjoyable. It also allows us to focus longer. ([View Highlight](https://read.readwise.io/read/01hjv61b3bvbab6d3j2a40c178)) How then do we integrate a sense of curiosity into our lives? One method is to seek out what I call ‘side quests’. ([View Highlight](https://read.readwise.io/read/01hjv61k2206as1r7qbzf599bw)) EXPERIMENT 3: The Magic Post-It Note ([View Highlight](https://read.readwise.io/read/01hjv653qxrt584jpm78ysxfdf)) _In every job that must be done,_ _There is an element of fun._ _You find the fun and snap!_ _The job’s a game_ ([View Highlight](https://read.readwise.io/read/01hjv66dtp44vbqck46meft0nv)) I grabbed a Sharpie and a Post-it note and wrote nine simple words: _What would this look like if it were fun?_ ([View Highlight](https://read.readwise.io/read/01hjv6743v7dv4rt59kak10r3a)) ^9we06x EXPERIMENT 4: Enjoy the Process, Not the Outcome ([View Highlight](https://read.readwise.io/read/01hjv6950rz3v403qfx9mrzy7d)) For play to flourish, we don’t just need to seek out adventure and find fun. We also need to try and create an environment that’s low-stakes and that fosters relaxation. And we can start to do that by reappraising how we think about failure. ([View Highlight](https://read.readwise.io/read/01hjv6feqx9tr2qbva2pj92ma9)) EXPERIMENT 5: Reframe Your Failure ([View Highlight](https://read.readwise.io/read/01hjv6ft52h49chw7qs2y9pkkj)) No failure is ever just a failure. It’s an invitation to try something new. ([View Highlight](https://read.readwise.io/read/01hjv6m2qx74zsme2rpb1spg3g)) EXPERIMENT 6: Don’t Be Serious. Be Sincere ([View Highlight](https://read.readwise.io/read/01hjv6mczqn0teq8ztrpag0enf)) > IN SUMMARY > • Seriousness is overrated. If you want to achieve more without ruining your life, the first step is to approach your work with a sense of play. > • There are three ways you can incorporate the spirit of play into your life. First, approach things with a sense of adventure. When you step into the right ‘play personality’, every day abounds with opportunities to see life as a game, filled with surprises and side quests. > • Second, find the fun. Remember Mary Poppins: there’s an element of fun in every task, even if it isn’t always obvious. Try asking yourself what this would look like if it were fun, and then build your projects around the answer. > • Third, lower the stakes. Failures are only failures when you think they are – and not every problem need be approached with such a straight face. So what would it mean to approach your work with less seriousness and more sincerity? ([View Highlight](https://read.readwise.io/read/01hjv6t9zpvhk06y73mkq451e4)) Believing you can is the first step to making sure you actually can. ([View Highlight](https://read.readwise.io/read/01hjv78xxtz7r602vh2zyam92r)) To oversimplify just a little, self-efficacy is psychology jargon for confidence. And taking steps to boost it is the primary way we can build our sense of empowerment. In ([View Highlight](https://read.readwise.io/read/01hjv7920y1a5kn4mnnd9qasqb)) EXPERIMENT 1: The Confidence Switch ([View Highlight](https://read.readwise.io/read/01hjv79tc09rgptaz29p79vpge)) the things you say often become the things you believe. As such, the very act of hearing small positive interventions, like ‘You can do it!’ or ‘Nearly there!’, can have a remarkable effect on our self-confidence levels. ([View Highlight](https://read.readwise.io/read/01hjv7b25kmp24ce5mf9y4mdp1)) The next time you’re not feeling good enough to take a chance, simply ask yourself, ‘What would it look like if I were really confident at this? ([View Highlight](https://read.readwise.io/read/01hjv7d3w2xzgj9thk3w7rv6jn)) EXPERIMENT 2: The Social Model Method ([View Highlight](https://read.readwise.io/read/01hjv7eycfxrvsks88tyaa6cmn)) Find people who are going through the same challenges as you and spend time with them – or find other ways to hear their stories. By immersing yourself in vicarious success, you’ll be building a powerful story in your own mind: that if they can, you can too. ([View Highlight](https://read.readwise.io/read/01hjv7w4qc293t6crdt0bc1551)) Our friend Albert Bandura has a catchy name for the way these learning experiences compound – enactive mastery experiences. ([View Highlight](https://read.readwise.io/read/01hjv7y85sncg3yjkx2ccrd0qn)) - 💭 heros journey arcs 3: The Shoshin Approach ([View Highlight](https://read.readwise.io/read/01hjv7z5fejj7gp860n9kd271x)) _shoshin_, which roughly translates as ‘beginner’s mind’. Shoshin refers to a state of mind in which we approach every task and situation with the curiosity, openness and humility of a beginner. ([View Highlight](https://read.readwise.io/read/01hjv80pssp2zkcg3e3grkt6fy)) A beginner, on the other hand, has none of these preconceptions. A beginner is more willing to try things out, even if they might fail. A beginner will start with whichever part of somebody’s portrait tickles their fancy. And a beginner is happy to start off playing anywhere on the field, even if they might make a fool of themselves. They’re more willing to make mistakes, and these mistakes are precisely what’s needed to learn. ([View Highlight](https://read.readwise.io/read/01hjv820n8sqx3w340g2j22t9s)) ^cgbgyu approach challenges with a greater sense of curiosity, humility and resilience – and help us to learn. ([View Highlight](https://read.readwise.io/read/01hjv85rcwqcxnknz0s0k53dbb)) EXPERIMENT 4: The Protégé Effect ([View Highlight](https://read.readwise.io/read/01hjv863kjhks9t3kswr167d86)) As the philosopher Seneca said, _Qui docet discit_ – ‘He who teaches learns’. ([View Highlight](https://read.readwise.io/read/01hjv88dj2btkf1f8ddbth276f)) When we can’t take ownership of the situation, we can still take ownership of the process. ([View Highlight](https://read.readwise.io/read/01hjv8erhxgghajwjdpbsesmny)) EXPERIMENT 6: Own Your Mindset ([View Highlight](https://read.readwise.io/read/01hjv8gpps7n887n443m303qrh)) Wandering around with a frown and thinking, ‘Why do I have to do this?’ was a decision. And I could decide to think about it another way. ‘I choose to do this,’ I could tell myself. ‘I get to do this.’ Or even, ‘I’m blessed to do this.’ ([View Highlight](https://read.readwise.io/read/01hjv8jfn0eh4wp3kxmhfzsa7b)) EXPERIMENT 1: The Comrade Mindset ([View Highlight](https://read.readwise.io/read/01hjv8th25r9c01emsff846twn)) Teamwork is as much a psychological state as a way of dividing up tasks. ([View Highlight](https://read.readwise.io/read/01hjv8vmapn1v3dbcg0khv0n6w)) EXPERIMENT 2: Find Synchronicity ([View Highlight](https://read.readwise.io/read/01hjv94swbhkfpsfetdbv825a7)) Synchronicity makes us want to help others. And it makes us want to help ourselves. ([View Highlight](https://read.readwise.io/read/01hjv96j5xm5kcrfyq5r0qv0f9)) people with whom to work in sync – even if you aren’t actively collaborating on the same task ([View Highlight](https://read.readwise.io/read/01hjv96xb36h1xh63scs74tts6)) EXPERIMENT 3: Random Acts of Kindness ([View Highlight](https://read.readwise.io/read/01hjv9d0qwzbxnczx8k38ptbwk)) EXPERIMENT 4: Ask for Help from Others ([View Highlight](https://read.readwise.io/read/01hjv9eg8c6f08dqk2jxbp74w5)) EXPERIMENT 4: Ask for Help from Others ([View Highlight](https://read.readwise.io/read/01hjv9g3m0shn193f8w0qbjcj5)) when we ask someone for help, it’s likely to make them think better of _us_. It’s the flipside of the transformative effects of helping others: we can ask others to help us, which will help them feel better, too. ([View Highlight](https://read.readwise.io/read/01hjv9gm2scnynrxweje62ahz5)) ^z5n7q6 people are more eager to help than you think ([View Highlight](https://read.readwise.io/read/01hjv9harz6f25xd272ncv7tz3)) When you think you’ve communicated plenty, you almost certainly haven’t. ([View Highlight](https://read.readwise.io/read/01hjv9jy3m2wj8jk1265t7zrd9)) EXPERIMENT 5: Overcommunicate the Good ([View Highlight](https://read.readwise.io/read/01hjv9kmwtr1th4h095xzaaxt9)) **Cheerleader Charlie**: An active-constructive response would be something like ‘Wow, that’s great! You’ve been working so hard for this. I knew you’d get it!’ ([View Highlight](https://read.readwise.io/read/01hjv9q9k0527pfpw0ysck4vae)) share how excited you are for the opportunities ahead of them. If someone’s just quit a mundane job to start their own business, share how excited you are for them about their future adventures. ([View Highlight](https://read.readwise.io/read/01hjv9sdyz6h7pwb3jjmtg9fde)) Overcommunication won’t just inspire them. It will inspire you too. ([View Highlight](https://read.readwise.io/read/01hjv9sxa3ynfxf7s422rz50gf)) ^tbixal EXPERIMENT 6: Overcommunicate the Not-So-Good ([View Highlight](https://read.readwise.io/read/01hjv9t9s7c4xpj2f3270yvffs)) the solution is not to be honest but _candid_ ([View Highlight](https://read.readwise.io/read/01hjv9vzzynr46m2frrhgrwexc)) ^4d8cn2 The unblock method encourages us to understand why we’re feeling bad about work in the first place. ([View Highlight](https://read.readwise.io/read/01hjva39t3q8ca9m0ndzj85bvp)) - 💭 instead of motivation or discipline  ([View Highlight](https://read.readwise.io/read/01hjva5wwhzr0d4t7s5p5bfkts)) ### New highlights added December 30, 2023 at 2:02 PM there are a handful of processes that reinforce the loop between uncertainty, anxiety and paralysis. 1. We overestimate what’s at stake. Someone who’s already anxious will think that the uncertain event is going to be worse than it already is. 2. We become hypervigilant. Sensing that something negative might happen, our safety antennae prick up to the sign of any potential danger. 3. We stop recognising safety cues. Because we’re hypervigilant to threats, we’re not able to calm down when there really is no danger. 4. We become avoidant. Our brains encourage us to adopt behavioural and cognitive avoidance strategies, to get us out of there as soon as possible. ([View Highlight](https://read.readwise.io/read/01hjy0mtkxs8fsmxxhpdwcgfc7)) Commander’s intent suggested that the goal of generals is to answer only the highest-level ‘why’ questions: identifying the _purpose_ behind the operation, and, at a push, vaguely sketching out the sort of stages that might be necessary. ([View Highlight](https://read.readwise.io/read/01hjy0r8j9rvf9e1hfggzj99sj)) EXPERIMENT 1: Using Commander’s Intent ([View Highlight](https://read.readwise.io/read/01hjy0rm7g4s7gr0xr8bxrrtf0)) But this level of obsessive planning can prove an obstacle. I would get so bogged down in ticking off specific tasks that I would lose track of what the ultimate point was. ([View Highlight](https://read.readwise.io/read/01hjy0tfybt5drd3eqpyt84bvg)) ^v5v02s EXPERIMENT 2: The Five Whys ([View Highlight](https://read.readwise.io/read/01hjy0wd3atse1c70mp34xsykj)) if it is really worth doing, all that why-ing should lead you back to your ultimate purpose, as laid out in your commander’s intent. ([View Highlight](https://read.readwise.io/read/01hjy1jxvgs9wwdtmk1a2we3kz)) EXPERIMENT 3: NICE Goals ([View Highlight](https://read.readwise.io/read/01hjy1rpxcvgyhtwx2wxhccd01)) You might know what your ultimate ‘why’ is; but without a clear end-goal, you’ll struggle to work out how to get there. ([View Highlight](https://read.readwise.io/read/01hjy1sj7rrkqz9wq11m931h59)) Studies have found that although specific, challenging goals _can_ increase performance for certain types of people and tasks, they can also have unintended negative consequences. ([View Highlight](https://read.readwise.io/read/01hjy1x7ng1m04r61ggnar3nmq)) One issue is tunnel-vision – when we become overly focused on achieving a very specific end-goal, we may lose sight of other key factors, like staying true to our values. But the bigger one is the effect they have on our motivation: if we obsess over a goal, we lose track of the intrinsic pleasure that might come from a task. ([View Highlight](https://read.readwise.io/read/01hjy1ybrk9c1y13wwx5q7kgby)) ^eajjn1 My preferred method doesn’t involve fixating on an external outcome or destination, but instead emphasises the feel-good journey. It’s based on what I call NICE goals. ([View Highlight](https://read.readwise.io/read/01hjy1z77xbym3s34xxdjva4gp)) - 💭 near term, input-based, controllable, energising **Near-term:** Near-term goals ensure that we’re concentrating on the immediate steps we need to take along our journey. ([View Highlight](https://read.readwise.io/read/01hjy21f8e58jr4vsxxnxgr3h1)) **Input-based:** Input-based goals emphasise the process, rather than some distant, abstract end-goal. ([View Highlight](https://read.readwise.io/read/01hjy21sw41kkxh4vpxahz79cs)) **Controllable:** We want to focus on goals that are within our control. ([View Highlight](https://read.readwise.io/read/01hjy22g7etdasgnd4bw2bn5an)) EXPERIMENT 4: The Crystal Ball Method ([View Highlight](https://read.readwise.io/read/01hjy24fe3egjmtfeb55dfsane)) ^mof5d9 Envision yourself a week from now. You’ve clarified what you want to do and why you’re doing it. Yet, despite all this preparation, you haven’t even begun. What went wrong? ([View Highlight](https://read.readwise.io/read/01hjy24rsvtykc0xdm9twkwv4t)) ^4hclwe By running through what _could_ go wrong in your head, you dramatically reduce the likelihood that it actually will. ([View Highlight](https://read.readwise.io/read/01hjy25b7p2bxanhjbts0bx6nv)) ^33i3nq study by Wharton professor Deborah Mitchell, ‘prospective hindsight’ – the process of imagining that an event has already occurred – increases our ability to identify why things will go right (or wrong) by 30 per cent. ([View Highlight](https://read.readwise.io/read/01hjy25rmjfxrraw8kwmmsp2xr)) ^nb7spm - Imagine it’s one week later, and you haven’t actually started the task you intended to. What are the top three reasons why you didn’t get to it? - What can you do to help mitigate the risk of those top three reasons derailing you? - Who can you ask for help in sticking to this commitment? - What action can you take right now that will help increase the odds that you’ll actually do the task? ([View Highlight](https://read.readwise.io/read/01hjy26b15yt53k64nqdnnmjbv)) ^zvuffh If you don’t know when you’re doing something, chances are you won’t do it. ([View Highlight](https://read.readwise.io/read/01hjy27r8vr06wxf5mf8wcjpgn)) asking ‘when’ is about accepting your limitations. ([View Highlight](https://read.readwise.io/read/01hjy287meeshfghpkbk1f8ng8)) EXPERIMENT 5: Implementation Intentions ([View Highlight](https://read.readwise.io/read/01hjy28h67c12mhghcp6gvc8v2)) offer a method that builds moments for your new behaviour into your daily routine, just like the cues in that Boston study. If you decide beforehand _when_ you’re going to do something, you’re much more likely to do it. According to Gollwitzer, the best formula for implementation intentions is a conditional statement: ‘If X happens, then I will Y. ([View Highlight](https://read.readwise.io/read/01hjy29ztqcetm5be1jhygzhre)) when we intentionally set an ‘if … then…’ statement for ourselves to follow, we’re strengthening our mental representation of the situation in advance. ([View Highlight](https://read.readwise.io/read/01hjy2b1wnq7zs2pmkwej2a5c2)) ^4fqxp7 You no longer need to think about when you’ll do it. You just do it. ([View Highlight](https://read.readwise.io/read/01hjy2bd6kqhkkvwkaxzdd2hzt)) EXPERIMENT 6: Time Blocking ([View Highlight](https://read.readwise.io/read/01hjy2bjyvp00e5h163qv0vyj9)) ^ura8w3 structure gives you _more_ freedom, not less. By carving out specific chunks of time for different activities, you’re ensuring that you have time for everything that’s important to you: work, hobbies, relaxation, relationships. You’re not just reacting to whatever comes up or gets thrown at you during the day. Instead, you’re designing your life according to your priorities. ([View Highlight](https://read.readwise.io/read/01hjy2cscsc6dpv42g9vsm80c4)) ^6a9nkz I’ve created a three-level system to help you do so. ([View Highlight](https://read.readwise.io/read/01hjy2d63fj3ecpbt0ccavffw0)) ^ormel9 Level 1 is to time-block specific tasks you’ve been avoiding ([View Highlight](https://read.readwise.io/read/01hjy2dbetr6x3wfrdvyr4zjtv)) ^06azm1 Level 2 is time-blocking most of your day. ([View Highlight](https://read.readwise.io/read/01hjy2dnraghgx61ycbphyy9m8)) ^jmbt8p Finally comes level 3, time-blocking your ‘ideal week’. ([View Highlight](https://read.readwise.io/read/01hjy2eeg6z5xem5rzegcjyvnp)) IN SUMMARY ([View Highlight](https://read.readwise.io/read/01hjy2fttpwzxg5j4tebv7qay5)) amygdala hijack’. It’s what happens when the amygdala tells us to avoid and flee, even when there’s no serious threat to our safety. ([View Highlight](https://read.readwise.io/read/01hjy2ss3adcs89c5y2hvzxaqk)) It isn’t lack of talent or inspiration that’s holding you back. It’s fear. ([View Highlight](https://read.readwise.io/read/01hjy2t98vmpbbrgyc68kmbb1k)) the group that fared best of all were those who had put their fears into words. They were substantially more likely to get close to the spider. And they reported feeling their fears gradually subside, to be replaced by a new-found sense of control. ([View Highlight](https://read.readwise.io/read/01hjy2yrjd688bxj1btvx748qx)) ^ztmfyl EXPERIMENT 2: The Identity Label ([View Highlight](https://read.readwise.io/read/01hjy319whnd1htncgjbj7vxjt)) Becker called his insight ‘labelling theory’, and it suggests that labels become a self-fulfilling prophecy. ([View Highlight](https://read.readwise.io/read/01hjy33gethff45s4as2qp4jym)) when I’m experiencing self-doubt, a favourite label for myself is ‘lifelong learner’. ([View Highlight](https://read.readwise.io/read/01hjy33938b9fkrnng50cxzj27)) A simple way to put cognitive reappraisal into practice is to remind yourself that the thing you’re feeling so bad about probably won’t matter that much in the future. You can do this by asking yourself the following three questions, which add up to what I call the 10/10/10 rule. Ask yourself: ([View Highlight](https://read.readwise.io/read/01hjy38r0bfhk61x594mpvy54n)) ^eiqgnq EXPERIMENT 4: The Confidence Equation ([View Highlight](https://read.readwise.io/read/01hjy39zaqax4wz7e9e81axhct)) How confident do I actually _need_ to feel to just get started with this? Could I just get started _even though_ I’m feeling unconfident? ([View Highlight](https://read.readwise.io/read/01hjy3cpwy2d8kes0pysm86w6b)) ^q37esb EXPERIMENT 5: Stop Spotlighting ([View Highlight](https://read.readwise.io/read/01hjy3g4fazjt06csq9e41krns)) When we embody the traits of a fearless, confident alter ego, we can tap into a reservoir of courage and determination that we might not feel our regular selves possess. ([View Highlight](https://read.readwise.io/read/01hjy3kqw098v70fgjd1966v5d)) ^pbxpdz - 💭 john Mavrick is someone who is productive EXPERIMENT 1: Reduce Environmental Friction ([View Highlight](https://read.readwise.io/read/01hjy3vk9jqs92pqt75h9377jm)) ### New highlights added December 30, 2023 at 4:02 PM EXPERIMENT 2: Reduce Emotional Friction ([View Highlight](https://read.readwise.io/read/01hjy3wm4r6k2f84gwa6veqzyp)) ### New highlights added December 30, 2023 at 6:50 PM We’re not going to leave a conversation without you having at least one, two or three actions to take.’ ([View Highlight](https://read.readwise.io/read/01hjyqqnfwfhhty9xr51xz48tw)) ^7zynuq EXPERIMENT 3: Define the Next Action Step ([View Highlight](https://read.readwise.io/read/01hjyqr0me15rsz3ndq6bz6af2)) If you’re procrastinating from studying for an exam, your next action step is to get your textbook out and open it to the page you’re going to start from ([View Highlight](https://read.readwise.io/read/01hjyqs318t88vhcn4ddwneyjd)) our eye off the intimidatingly huge long-term goal (writing a book) and focuses our minds on the more achievable one ([View Highlight](https://read.readwise.io/read/01hjyqsfxeh9baj7yf9ebcqdeb)) EXPERIMENT 4: Track Your Progress ([View Highlight](https://read.readwise.io/read/01hjyqstjxm47370z1v31rwjv7)) They found that tracking progress, whether through writing down progress goals (like whether you completed the training sessions you aimed to do) or writing down output goals (like your 5km time), dramatically increases your chances of actually attaining that goal. ([View Highlight](https://read.readwise.io/read/01hjyqvwdh6tn8ggttyechdfbd)) ^kxvu7t any areas where you may be falling behind, or where you need to make adjustments ([View Highlight](https://read.readwise.io/read/01hjyqwc7k7t8tmeb3f84e46yd)) ^imlhsr Tracking your progress provides you with tangible evidence that you’re moving towards your goals. ([View Highlight](https://read.readwise.io/read/01hjyqx237a7j6j0gbdjknfhdf)) EXPERIMENT 5: Find an Accountability Buddy ([View Highlight](https://read.readwise.io/read/01hjyqyrr457wxahk44mvm71f7)) you need to agree on some ground rules. What would a positive approach to accountability look like? What amount of contact are you looking for? How can they best help you? I find that the best accountability buddies meet five criteria: being _disciplined_ (they must stick to what you’ve agreed to), _challenging_ (they know what it means to help you move on to the next level), _patient_ (they don’t jump to conclusions or rush you into making decisions), _supportive_ (they’re there with words of encouragement) and _constructive_ (they must know how to give you honest feedback and constructive criticism). ([View Highlight](https://read.readwise.io/read/01hjyr1x5kg3dnkrnzcsb68443)) ^k10vww EXPERIMENT 6: Forgive Yourself ([View Highlight](https://read.readwise.io/read/01hjyr33q8vwdaextvzp24yexb)) I didn’t do X, but I did do Y.’ ([View Highlight](https://read.readwise.io/read/01hjyr585hhedt1qy28x5gk5qj)) burnout is an ‘occupational phenomenon’, characterised by ‘feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy’. And crucially, it isn’t related to the number of hours you’re working – it’s about how you _feel_. ([View Highlight](https://read.readwise.io/read/01hjyrvjf41g591e82nkaadp86)) ^3wz26c First up, there are the burnouts that come about from simply taking on too much work. Your mood is suffering because you’re packing too much into each day. I call these _overexertion burnouts_. ([View Highlight](https://read.readwise.io/read/01hjyrx5s4t1bmmmxtegd1x3gn)) ^jwurti Next, there are burnouts that relate to a misguided approach to rest. Your mood is suffering because you haven’t given yourself the deeper periods of time off that you need – not just little breaks throughout the day, but the longer breaks that recharge the energy of your mind, body, and spirit. I call these _depletion burnouts_. ([View Highlight](https://read.readwise.io/read/01hjyrx9bxn4tt3by6rt2h638n)) ^olulac Finally, there are burnouts that relate to doing the wrong stuff. Your mood is suffering because of the weeks, years or decades when you’ve put all your efforts into something that doesn’t bring you joy or meaning, and it has worn you down. You’ve been using your energy in the wrong way. I call these _misalignment burnouts_. ([View Highlight](https://read.readwise.io/read/01hjyrxgtbsaf0ghg046dz3zsj)) ^s378ez OVEREXERTION BURNOUTS AND HOW TO AVOID THEM ([View Highlight](https://read.readwise.io/read/01hjyryct6wdxbpyxgr97z7nvc)) The solution? Follow LeBron’s lead. Conserve your energy. Do less, so that you can unlock more. ([View Highlight](https://read.readwise.io/read/01hjys0d52sb1zehch1dwnyfk4)) ^hyvluo If it isn’t a ‘hell yeah’, it’s not worth doing. ([View Highlight](https://read.readwise.io/read/01hjys4zwzjtdmh1tygz5sa4em)) EXPERIMENT 3: Add Friction ([View Highlight](https://read.readwise.io/read/01hjys85xtahbr672926em4byg)) from making a start on tasks. When you ([View Highlight](https://read.readwise.io/read/01hjyse4a7h8pg1cpmxgd2207y)) EXPERIMENT 4: Correct Course ([View Highlight](https://read.readwise.io/read/01hjysepr0c9hqfgy0nw2yypjr)) the people who seem to get the most done are often those who’ve turned doing nothing for large chunks of time into a fine art. ([View Highlight](https://read.readwise.io/read/01hjysgpz39zpz118b6g2ay1n7)) The most productive workers gave themselves an almost unbelievable amount of time off: a work-to-break ratio of fifty-two minutes of work to seventeen minutes of rest. ([View Highlight](https://read.readwise.io/read/01hjysh8j3gwx1saex183w0x1q)) EXPERIMENT 5: Schedule Your Breaks ([View Highlight](https://read.readwise.io/read/01hjyshkbk7q7p0gyva75ccw6t)) EXPERIMENT 6: Embrace Energising Distractions ([View Highlight](https://read.readwise.io/read/01hjysmnjm779ch2ff6735dmqy)) qweqwe ### New highlights added December 31, 2023 at 1:26 PM IN SUMMARY ([View Highlight](https://read.readwise.io/read/01hk0spnde2snanzfdyaqapq55)) According to a team of psychologists from San Francisco State and Illinois State universities, this is a scientifically verifiable phenomenon. They argue that creative activities are particularly likely to make us relax. And they have four characteristics that are especially helpful in making us feel good – ones that I like to remember using a simple acronym: CALM. ([View Highlight](https://read.readwise.io/read/01hk0stg7y7afbz1a4dkf9109q)) ^utd1zr - 💭 competence, autonomy, liberty, mellow EXPERIMENT 1: Calm Hobbies ([View Highlight](https://read.readwise.io/read/01hk0syrssz7dck2nn3vmfesmn)) EXPERIMENT 3: Bring in Nature ([View Highlight](https://read.readwise.io/read/01hk0twvsymy39kad63sxw9549)) Even though they only listened to the soothing natural sounds for seven minutes, they reported feeling more energised in their work for hours afterwards. ([View Highlight](https://read.readwise.io/read/01hk0tzjccrpzs7z3z5b2kmpn7)) ^dd3o95 simply putting a photo of the natural world on your bedside table will have a recharging effect. ([View Highlight](https://read.readwise.io/read/01hk0tz1fghqw9gxaswb6yb3p0)) ^0zetm5 EXPERIMENT 4: Take a Walk ([View Highlight](https://read.readwise.io/read/01hk0tzts215yq64pf35d290f9)) participants felt more relaxed during park walks than street walks. And they felt more revitalised during park walks when alone – perhaps because this let them soak up the natural world better – but more revitalised during street walks when with a friend – probably because of the effect of people on our energy levels. ([View Highlight](https://read.readwise.io/read/01hk0v1kfesy8ka01fzydnbnx3)) EXPERIMENT 5: Let Your Mind Wander ([View Highlight](https://read.readwise.io/read/01hk0v37gsber926j67871dgxg)) IN SUMMARY ([View Highlight](https://read.readwise.io/read/01hk0vc36kcw0v5cgjwdh41jyh)) relative autonomy continuum’ (or RAC): - **External Motivation**. ‘I’m doing this because important people will like and respect me more if I do.’ People who highly rated this statement have high external motivation. - **Introjected Motivation**. ‘I’m doing this because I’ll feel guilty or bad about myself if I don’t.’ People who highly rated this statement have high introjected motivation. - **Identified Motivation**. ‘I’m doing this because I truly value the goal it’s helping me work towards.’ People who highly rated this statement have high identified motivation. - **Intrinsic Motivation**. ‘I’m doing this because I love the process as an end in itself.’ People who highly rated this statement have high intrinsic motivation. ([View Highlight](https://read.readwise.io/read/01hk0vmz1phvvp12dz3jw9cbkz)) ^g0sn28 the greater the sense of mortality threat they had experienced, the larger the shift towards intrinsic goals. ([View Highlight](https://read.readwise.io/read/01hk0vph0v5mgwsmeqmz918s1r)) EXPERIMENT 1: The Eulogy Method ([View Highlight](https://read.readwise.io/read/01hk0w0bfpfe4hm7cssctv24pk)) ^8yef4s EXPERIMENT 2: The Odyssey Plan ([View Highlight](https://read.readwise.io/read/01hk0w0hk7bdj96pf5m7ynthwc)) ^97cqpi EXPERIMENT 3: The Wheel of Life ([View Highlight](https://read.readwise.io/read/01hk0w0v7rmyat1ypvvymwv2ts)) ^bxikwt EXPERIMENT 4: The 12-Month Celebration ([View Highlight](https://read.readwise.io/read/01hk0w1050xskvxve79tgggwfw)) ^96299r EXPERIMENT 5: The Three Alignment Quests ([View Highlight](https://read.readwise.io/read/01hk0w6bv2t1mckxvejfm923as)) Whenever I sit down to begin work, I open up that Google Doc and scan through it to remind myself what my 12-month celebration looks like. Then, under each of the areas of health, work and relationships, I choose one subcategory to focus on. Here’s what my three alignment quests looked like this morning: - H – Gym session 15.30–16:30 - W – Make progress in writing Chapter 9 - R – Call Nani (my grandma) ([View Highlight](https://read.readwise.io/read/01hk0w86ggy3j34nend53jxg7x)) ^606vwp EXPERIMENT 6: Alignment Experiments ([View Highlight](https://read.readwise.io/read/01hk0wa9my579kj051vf2qbq13)) ### New highlights added January 4, 2024 at 3:27 PM Look back over the values that you identified in the wheel of life. Now, write down what you’d want to tell your best friend about your progress in each of them. ([View Highlight](https://read.readwise.io/read/01hkbctwswa4zadghqjmhz4ecb)) ^ean1h9 Previously, when I embarked on a project my instinct was to immediately press ahead, planning every step – without ever really thinking about my desired end-state. But this level of obsessive planning can prove an obstacle. I would get so bogged down in ticking off specific tasks that I would lose track of what the ultimate point was. So now, before embarking on a new project, I ask myself the first commander’s intent question: ‘What is the purpose behind this?’ And I build my to-do list from there. ^ey0b51