Mashup: Increase Your Energy With This Exercise

Some people are doing strategic resets throughout the day and other people are burning themselves into the ground. The power plant is either running at a capacity that is too high and it's going to blow itself up, or it does something called metering the energy. We all hope to have happiness, to have kindness, compassion, love, energy. And it's like, no, no, it doesn't work like that. Like, a power plant doesn't have energy. It generates energy. See, what a power plant does is it takes energy from one source. Rushing water, spinning turbines, windmill, nuclear, whatever it is, it takes energy from one source. And what it basically does, it takes it from that source and transforms it into a higher source and then transmits it. That's what a power plant is doing. It is transforming and generating a new higher level of energy. So for those who go, oh, my partner is such a jerk, my team at work, oh, they're so negative. They're so awful. I am here to tell you, guess what? Okay, so your job is take that low level of energy and convert it into a higher level of energy. You ever heard that definition of entrepreneurs? They take one level of value and they one plus it into a higher level of value. And that's why they get paid so much. It's about taking value and amplifying. Well, energy is that way too. But what we do is we blame energy. Ah, my energy is this way. Because, listen, if you saw my schedule the last six months, you would cry for me Argentina. You'd be like, how is he still standing and running around here like a little Energizer bunny? How is he doing that? Because everything over the last couple months.

You'D be like, oh, that's not possible.

It's because I don't hope to have energy. I generate energy. We can all generate energy on command. You did it this morning. Remember when I had you stand up and I just had you speed up your mind? Who liked that?

This morning.

You got to use your mind for energy way more often. But you can use your body too. Watch. Put your stuff down, stand up. Let's try something. Who's game to try something up in hpx? Let's try something together. Put your stuff down. Because by my watch, it says the chicken just hit your stomach. So as you're standing, all I want you to do. Bounce in place, close your eyes, swing your arms, take 10 deep breaths. We're going to do two activities now. Take 10 deep breaths. A deep breath means you can, your neighbor can hear you, you breathe in through your nose, your stomach comes out you breathe out through your mouth, breathe in through your nose, out through your mouth. Bounce in place. Swing those arms. Deep breath in. Deep breath out. Good. Deep breath in. Deep breath out. You're doing good. Deep breath in. Deep breath out. Okay, good. Now, we're just getting warmed up. Now here's what I want you to do. We're going to do an activity called qigong. Very simple. We're going to open up the meridians of your body. If you don't believe in Eastern arts like meridians of your body, then in science there's things called nerve cells, and they're on your skin, and when you activate them, you feel differently. And when you move your body or your skin around, you move the lymph, which also gets things generating. And if you move your body, you also activate your lung system. So, hey, guess what? Call it meridians or call it science. Here we go. What we're going to do is take a nice deep breath in. A nice deep breath out. Now, for those who have never done this before, this is going to be super weird. So if you thought it was going to get weird, this is the part you take your hands like this. In qigong, it's called cupping, because you're cupping cup out of your hands. And what we're going to do is we're going to start at our lower left ankle and we're basically going to pat, called cupping. And we're going to move up our leg like half an inch at a time. And then we're going to do our right leg, then we're going to do our hands, then our sides and then our back. So for those, don't do it yet. Watch what it looks like when you.

Do your left leg.

You just come to your ankle and all you're doing is just cupping, padding, and you're moving up the top of your leg. That's all you're doing. Go around, pat your. Because you've done a good job so far. Nice work. Set it down, breathe in. Then we'll do the next leg, then we'll do the arms, then we'll do the sides and then we'll do the back. If this sounds crazy, wait till you see how you feel.

Hpx, are you ready?

Are you ready? Okay, here we go. Left leg, starting at the ankle. Let's see how you do. Cup your hands. And the idea put positive intention and energy in your body. This is an act of love. Coming up around. Now you're patting your buttock. Your buttock, sir. Okay, good, good. Set it down. Breathe. Feel better already. We haven't started. Next leg.

Let's go.

You're doing great. Good job. Good job. You guys have it. Totally unfair. You have chairs. Here we go. Reaching around back. Good. Nice and strong on that hamstring. Harder on the hamstring. Good, good. Sit down. Breathe, breathe. Nose. Breathe in through the nose. Good. Stick that left arm out. Let's go. Fingertips. All my students know I do this every 50 minutes, including if I'm on a plane, in the bathroom, the things they think are happening. Okay, shoulder is down. Strong on the shoulder. Nice and strong on the shoulder. Good. Release that shoulder. Breathe, breathe. Good. Fingertips Next side. Let's go. You're doing great. The hotel is wondering what we're doing in here right now. What happens to these Richard events? Set that shoulder down. Release that shoulder. Nice and strong in the shoulder. Breathe, breathe. Good. Now we're going to bend slightly at the waist and on our lower back. From here, take 10 deep breaths. That's 1, 2. Keep breathing. 3. Keep breathing. 4, 5. You're doing great. 6, 7, 8, 9, 10. Stand, bounce. Shake out those arms. Shake out those arms. Shake out those arms. Shake out those arms. Okay, now just stand and march. Just real lightly and notice the energy around your body. Now just kind of sway side to side. Just notice the energy.

Oh, yes.

Keep breathing. That's good. Keep breathing, keep breathing. Okay, now keep breathing. As you're swaying, close your eyes.

Close.

And I want you to refresh your mind just like we did this morning. Maybe you speed it up. Maybe you suddenly your Einstein and your brain is going faster. Or you see fireworks or you're readying your body to run, leap, jump, take off, serve, command. You feel strength in your body. Your mind is revving up though. It's getting clear, it's getting excited. It's getting back into this room to be present to transform your life for other people. That you're going to do something for yourself here to serve other people. It feels good. Your mind is revving up, baby. You're feeling it. You're feeling it. Take another notch up. Put his big old smile on your face with your eyes closed. Just breathe. Oh, yeah. Okay, open up your eyes and look around to all the beautiful, vibrant people around you. Give yourselves a round of applause. The power plant doesn't have energy. It so let me tell you a secret of my career. You know, I've had the blessing of shooting 30 plus online courses. Many of them five week online courses. Really long. Some of you have ever logged into them. Just checking. People are like, how have you done so many? I really believe we all have the same hours in the day. The difference, I believe, is that some people are doing strategic resets throughout the day and other people are burning themselves into the ground. Who knows the difference in this room? Who's had some burnout in the last year? Who can own that? That was your responsibility. See, the power plant is either running at a capacity that is too high and it's going to blow itself up, or it does something called metering the energy. To meter the energy. Larger power plants, they meter the energy. Sometimes they turn on and turn off just to set and reset. Set and reset. Set and reset. My great competitive advantage in my whole career in terms of productivity. Every 50 minutes I do that. What you just did, every 50. It took a while to explain it, but really, you're just going like this, you're going like this, you're going like this, you're going like this. You're off the races. Close your eyes, set a new intention and go. See. Anyone ever follow? Like race car driving? See, that's all okay, so they put a track there and little cars on that track, and they're real fast. And they go in a circle, real fast. Like 200 miles an hour plus fast, Scary. And they don't go the whole time. They pull over and they do called a what? Pit stop. When they do a pit stop, the crew comes in, boom, and it goes off again. Now, the car didn't need the pit stop when it got the pit stop. The pit stop is a preventative maintenance activity, meaning we're going to set this thing up so it has more energy to go further. It probably didn't need the refuel at the moment, but it took the refuel so it could go longer. Some of you grind and burn, and you do it all day, every day, and it's a grind and it's a burn, and you're not replenishing. You're not doing what we call a strategic reset. For me, it's on the hour. Every hour for 20 years, I'm doing a reset. I never sit at my desk for three hours. And I'm a writer. I sit at my desk. Now I have a day. My butt hits the ground, I hit a timer. 45 minutes or 50 minutes, boom. I write.

No matter.

If I'm coming up with genius level stuff and that thing goes beep. I stop. I stand up. I might do a few downward facing dogs, a little bit of vinyasa flow. I'll do my chigong. I'll go get water, take a big drink of water, full glass of water, come back, ask what's most important for me to focus on this next hour. What's most important for me to focus on this next hour? What's my intention here? Now, the difference is a lot of people go all day grinding and burning out and they get.

The end of the day, they go.

Oh, my gosh, I didn't do the.

Thing.

Because they only checked in once. Most people check in once if they're on priority. I had nine or 10 pit stops. How many follow? Most people, you know, they want to work. It's got no energy. Well, of course you burned all day. Six o', clock, I'm getting warmed up because I had my pit stops. I'm fresh and the power plant generates the energy. So I'm going to generate the energy. I also think this follows true in your relationships, you have to take responsibility of the energy in your relationships and you've got to generate the energy. I always say love them so much, they become lovingly annoyed by you. You know, because what most people do, they try to put good energy into the relationship and then they back away. They try, they back away, they try, they feel discounted. They go away for four or five days, four or five weeks, two, three years, years. And then they go, oh, it didn't work. Oh, no. Energy is daily. You want to shift your team, you want to shift your relationship, you want to shift your own product energy. You've got to win the energy game. More than any other game in my life that I won and try to win, it's the energy game. Because when you're abundant with energy, you can do anything. But remember, the power plant doesn't have energy. It. I want you to create a higher level of energy in this room right here. Just do deciding to like, oh, we're going to go to this other level, we're going to be extraordinary. So tell the Bruce. Left, right, shake up. Say be extraordinary.

How do you deal with negative people? Now, wait a second. Don't jump anywhere because maybe you think you know the answer to this, but I have a different take on it because you know what? Today it's very popular for people to tell you, well, just get rid of negative people. Never be around them. Just, just be around positive people all the time. But what happens when the negative person is your spouse or your brother or your sister or that guy at work you have to sit next to every day? Dude, what do you do when real life is here and we're not in some lala land of personal development where everybody's positive and perfect. Because you and I both know there are people out there who are very critical who will be harsh with you, who will try to, to find every little thing they can to comment about you. Or they're always complaining about the weather or the news and just their energy makes you want to just like repel. That's real. And sometimes you can't get rid of those people. And sometimes, in my personal opinion, I don't know, somehow the advice of just get rid of everything in life that you don't like seems a little weak willed, if you know what I mean. You know, it's just like, gosh, yes, it's wonderful that we have this new modern age of ease and convenience and there are lots of options for us. But you know, we also have to develop our character. So let me tell you my thoughts about number one thing you should do when you got to deal with negative people. Use it. Use their energy. Use that energy they put out there. Use that challenge for your own character to really see. When I have someone's negative around me, I don't sit there and I don't become a victim. Oh gosh, they're such negative. I don't go home and assume their energy and now I'm negative. Instead I go, you know what? This is a moment to test. Am I really in command of my emotions and how I think or are they? Am I giving my power over to the world so that they can just take my energy and turn it to what they want? Or am I in charge so I use it as a challenge, not as something I don't have to challenge or change them immediately. I'll get to that point. But I get to the point where I say, you know what? Huh? Here's a little challenge the world's throwing at me right now. Can I stay on my game? Can I stay centered? Can I stay peaceful? Can I stay calm? Can I stay present right here, right now and not have to run away from it, not have to pretend it's not there, but use it. And I encourage you to do that. Because if it's just something that you immediately complain about, well then in your complaint, you just let them win. Their negativity has turned you into noticing what is negative and you lost. You're not winning. Even if you can critically, you know, throw a barb at it, make fun of it, you're still losing. You're being sucked into, into their pools of pessimism. You're drowning. So I say use it, recognize it and use it. Second. I say this. Empathize. You know, a lot of people who are being in a negative mood or negative energy, you don't know why. You know, you've had a bad day, too. You've been rude. Yes, I know. You're amazing. And you watch this show and you're really into personal development. But at the end of the day, you've been rude to people, too, because you've had a bad day. You snapped, you've been impatient, you've hollered. You've been a jerk when you shouldn't have been. You know it. Well, other people do, too. So when somebody is negative, always wonder. I wonder what happened today that led to that. You know, maybe the kids got out of the wrong side of bed and they were just horrible that morning, and that person didn't sleep last night. Maybe something happened with their family. Maybe on the way to the work, they just thought of something very depressing in their past. Maybe the truth is right now, they're so unclear about who they are and what they want in life that they're taking out on other people. Maybe their own failures, their own struggles, their own disappointments have ravaged them and led them to, you know, depression, led them to mental disorder. The reality is we never know someone's story. And once you can teach yourself that, I really believe you become a better human. You become more compassionate, you're better at listening, you're better able to understand because you have the intention to sympathize and say, oh, that person's really in a bad place right now. You don't take ownership of that, say, well, I didn't cause it. You just say simply, huh, they're in a bad place. I hope they're okay. You know, I think it's a real, true personal power to be able to walk by negative people and still say, I wish you nothing but joy and health and strength and love in your life. To have that hope for people even when they're in a bad place. That's humanity. I would say number three, go for it, shift it. It's one of my favorite games I play in my entire life. When there's a group of people around me and they're in a negative energy, I love to try and shift it. Not by telling them they're in a bad energy, but by trying to introduce humor, trying to introduce something, you know, pointing out something that I'm grateful for, that I appreciate, making fun of the situation, teasing, making fun of myself, whatever I need to Do I take it as a challenge to. How can I say something stupid that makes them kind of shift their energy? I call it leveling up. So it's like when you're around a group of people and their energy is down here, can you level up? Not by accosting them and saying, your energy sucks, I hate you, but instead by introducing the positive into that negative situation. Because you'll find that if you'll do those first couple steps, you know, you really focus on using that situation to test yourself and that you're still empathetic. Then when you come in and you try to shift it, it's just like, wow, you'll really develop people skills. You'll really develop the ability to lead. You'll really develop the ability to start movements, to make a difference. Because nothing shifts the world more than you shifting your energy to complement or to serve the world. So give it a try. Try to shift that energy. And last piece, which I think is really, really important, is do not fear making the request saying to somebody straightforward, you know, especially if they're negative all the time around you. Don't. Don't blame them, don't be mean to them, don't belittle them, don't hit them with negative energy. Instead, make a request, say this, say, you know what, I've just been having a hard time lately with my energy. And I know sometimes, you know, you're in that place too, and there's a lot going on on that's negative and everything, but can I ask you a favor? Could you just play a game with me and just try to be like, you know, attentive to your energy and be positive with me just for me? I know you're good and you got your own style. I'm just wondering, could you help kind of just increase the energy around here for a little while? I've noticed the team needs it. I've noticed the kids need it. I've noticed that I'm having a tough time. And I know you can help me out. And, you know, I just feel like the energy around here is too negative sometimes. I contribute to that. And I know you have your tough times, but I wonder if together we could just say, you know what? Let's be a little bit more positive. Can we try and just enroll them? Don't blame them, don't minimize them. Enroll them. Try these ideas. I know it's difficult when somebody who's in your family or somebody who you work with every day, somebody who you care about, isn't as positive as You. But you don't have to throw them out like yesterday's garbage. There's always going to be negative people. So the question isn't, can you get rid of all of them? There's 7 billion people on the planet that'd be getting rid of a lot of people. Instead, learn to use it as something that develops your strengths as a human and allows you to serve people and for you to inject more, more positive energy into the world. Beat back those fears. I've got four big ideas for you and you're gonna love them. Number one. And you're gonna hate this one. I'll make sure you like the rest. Number one, stop thinking the reason you are not getting ahead has anything whatsoever to do with fear. Fear gets too much play in our lives. We're always going to it, we're always blaming it. Oh, it's fear. Fear held me back. Well, I'm worried about this, so I stop. And you know what it is? It's a grand lie that's been perpetuated by society. It's a huge lie. Because look, fear, real fear, physical fear especially is there's an external threat that's imminent and it's in your face. That's fear. Everything else is a self contrived story that we tell ourselves. And we need to realize that most fear is just bad management of our minds, but we allow ourselves to loop it. What happens if you don't know psychologically what's happening? Fear is really just saying what if? Followed by a negative statement. What if she rejects me? What if they don't give me the promotion? I ask what, what if I fail? What if they make fun of me? What if I lose everything I worked so hard for? What if? Followed by a negative statement. I have a question for you though. What if you started focusing more in your life on the what ifs followed by a positive statement. What if she says yes? What if I get what I finally deserve? What if I can grow this business? What if I can accomplish that? What if I believed in myself again? And you started stewing on the positive as much as you stewed on that old negative? It would change your story. It would change how you feel about yourself. Fear is usually not the thing holding people back. What's usually holding them back is a connection with something more important than fear. Let me say it again. Fear is not usually what's holding people back. What's holding them back is a lack of connection with something that's bigger than fear. I mean, how does a soldier run into Harm's way. How does a firefighter run into the burning building? It's not that they're not fear, right? There is always going to be fear when you're doing something where there might be risk, but instead the soldier is attached to his mission, his commitment, his pledge to his country, something bigger than the fear and himself. The firefighter runs into the building, he's still afraid. He or she runs in that building because they have a bigger commitment to serve people and save people. That's bigger than their fear. If you're not doing something, don't blame fear. Realize that you're lacking a connection to something that's bigger than the fear, something that you care about more than your insecurity, your worry, your negative what ifs. And so that's what the heroes do. The firefighter said, what if I could save lives? The soldier said, what if I could serve my country? The executive who finally tried that big, bold, crazy idea said, not what if this turns out badly? What if this is innovative, changes the game, serves our customers better. The woman who finally talked to her husband about that thing that's bothering her so long, instead of saying, well, what if he's a jerk? She said, well, he's probably going to be a jerk, but what if I finally move him? This time they allowed themselves to believe. She said, what if he finally changes? And she got over her fears because she said, I care about our relationship and our future more than how scared I am to say something that's vulnerable. You follow? Stop blaming the fear, my friend. This was a big thing for me. I stopped. You know what? I probably started shooting videos about two years after I should have, because I thought, well, what if they make fun of me? What if no one watches them? You know, I wasn't a good communicator. This like I'm doing now. I don't have a teleprompter. I don't. I have a couple bullet points in front of me. I'm teaching you from my life, from my experience of serving millions of people around the world. I didn't have that ability before. So I sat there for years, worried and not ready to start, and it was too unfortunate. I mean, I wish I'd started earlier, but back then it was, well, what if it doesn't work? What if this is stupid? And then finally I said, you know what? This isn't fear. There's no fear preventing me from going around and pressing the red button on that camera. There is no fear. There's no fear there. There's A story there, there's a what if followed by the negative statement there. But there's no fear. There is no lie in between me and the video camera. It's my own self stopping me. It's my own lack of commitment to something bigger than that red button. Stop telling yourself it's fear, my friend. And that will change everything in your life. Number two, and this is huge, huge, huge. If you don't believe anything I just said, then fine. Get a piece of paper and write down the real fears. Write them down. I want you to think of the dream that you have, the ambition, the goal, and any reason that you think you've been stopping. Write down why. Okay? What would you have to go learn, do or ask for in order to overcome that fear or that challenge? It's simple. You know, the biggest breakthrough sometimes for people's lives is when they write stuff down. Have you ever had that? You've been in a seminar and you write in your journal and pow, the idea hits you. Or you're writing your journal at night, or you're typing your book, or you're doing something and just by the act of expression or capturing, you find your answers. So if I'm talking to you, it's just not hitting. That's okay. Take that time and you'll find your own answers. When you say, I want this, but this is stopping me. And then you take that next step to say, okay, here's what I should do to address, learn, re, equip, ask for help to address that challenge. Then guess what happens. You usually do. Third, big idea. From there, you know what? Fear tends to dissipate with daily action. Fear tends to dissipate with daily action. So I'd love you to do this. All I want you to do is take three steps a day, accomplish three goals a day. I know sometimes in your life when it's really difficult. I mean, I remember in my life when I was seriously depressed and suicidal and as a young man in college after my girlfriend broke up with me, I mean, you know what a goal for the day might be? Something as big as take a shower. Literally. I mean, that might have been it. Take a shower, eat some food, talk to a friend. Sometimes when you're there, that's all it takes. But you can do those three things. When you're uber successful now and we're breaking through, it might be call that person who been waiting to call and ask for something from shoot that video, create that product, invent that thing, tell those people to stop, ask for help, whatever it is. Find three things that you can do every day that's appropriate for where you're at in your life and just do them. Because you know what momentum beats the pants out of fear. The more momentum in your life you get what we call in psychology the experience of the competence confidence loop. Have you heard of that? The competence confidence loop. It's a psychologically proven reality where the better you get or the more momentum you get, the more confidence. And the beauty is the more confidence you get, the more you'll try things and develop more knowledge, skill and ability. Thus more competence. And the more competence is confidence. The more confidence these things grow together. And all of a sudden fear isn't such a thing anymore. Because you know what? You've gotten through things before, you've broken through things before. And because you did that, things change. And here's the last big idea. What's something crazy that you could aspire to or want crazy? When you looked at your goals, was there anything on those goals that were crazy, totally out of reach? You were like, no way, don't know how, can't do that. Were there anything like that? I want you to find those things. I want you to write that thing down. Here's three big crazy things I want in my life. Then I also want you to write, here's the fear I would have if I chased those or I accomplished those three big fears of if I chased it or accomplished it. Cause sometimes it's not just the fears we have today, it's we're thinking we're going to have fear tomorrow. Well, if I go for that dream, then these things, I might have fears later on. Identify those and create an action plan for those too. Because you know what? The more you think about your fears, the more you realize they're silly. The more you realize those worst case scenarios almost never happen. And the more you realize you deserve something beyond them. You don't deserve to live a life trapped by fear. That cage of fear can only be rattled by you, only be broken by you, only be broken by your mind expanding into new possibilities for yourself and you taking new daily actions. It's okay to think crazy once in a while. I want something crazy and big and it's a big goal and I don't know how I'm going to do it. Don't let fear stop you. Get committed to what you want. Set those daily actions and quit making the excuses that it's fear, my friend. It will be the biggest breakthrough you ever have in your life.

This has been so Powerful. When you've shared this on our morning show, and I just wanna share it with everyone here. A lot of people are showing up here going, okay, like, it's been a hard 14 months and, you know, struggling with self doubt, struggling all the things. And some people have goals that they're trying to figure out with their career and all the other stuff. But then there's also a thing called feelings. Goals, feelings, goals. Right. So many of you guys, this is gonna be new for a lot of people. This is newer for me in my own life, frankly. Right. Cause, you know, all my years of working as a Denny's waitress, trying to all the jobs, and then all the years of rejection with my business, when I finally got, you know, when we were finally getting momentum, I didn't feel the day. I just drove as hard as I could. And one of the things Brendan has shared so much about, and I would love for you to share with everyone is, yeah, you can have goals in your fitness journey and in your career and all these things, but what about goals for your feelings, for how you feel and how you feel the day? Can you share?

Yes.

This is so powerful.

I remember the first time I said this to her, feel the day. And she's like, right. And we just. We had this huge great talk about. Because what happens is sometimes you're taking care of the kids, you're going through your life, you're doing the projects, you have the to do lists, and you're just going, going, going. And you finished the day. You didn't even feel the day. There was no reverence for life. There was no love. There's no heart, there's no spirit, no flow, no connection, no creative pop. And it's not because it wasn't there. It was just. You just. You just like, blew through the day. You bullied the hours, I call it. And there was no moment of a pit stop to give prayer or meditation or gratitude or a second to go, like, how am I feeling? Am I experiencing the energy that I want to experience in life? And that's again, we generate that. But feeling the day I found the most successful people in the world. I remember we drew this out. I went to Jamie's house almost two years ago, I think now.

Yeah.

And we were talking about successful people, and they're drawing this little triangle and what everybody wants after they've gotten everything, after you hit your goals, you made the money, you feel like your family needs what. What you want is. You want to feel the day more. You want greater depth in your Relationships, like deeper relationships, deeper commitment, deeper meaning. Right. We all want those things. And then we also want to know that we're leaving some kind of legacy or contribution, what I call meaningful pursuits. And I think feeling the day should be in your top one or two priorities every day. The whole mindfulness movement is really architect to do. I want to feel the day. I want to feel presence. Right. I want to feel the energy, I want to feel the spirit. I want a self awareness or consciousness. It's a different feeling of the day versus just like powering through or caffeinating through it all and just blunting it out. We want you to have those sensations of beauty and honor and respect and depth every day. We want you to feel joy and reverence every day. She knows. I probably say reverence every morning show because I'm so happy. Who feels so happy to be alive? I'm so happy to be alive. I'm so happy to be with this woman. I'm so happy with this team and with you all guys. It's amazing. It's a gift.

Yeah. You know, I love that so much. And even Ed Mylett was sharing a little bit about that idea of, you know, setting goals also for feeling the day and then also like, what are feelings we want in our life? And I think you just named a big one too, which is presence. I think that it's been so easy, especially the last 14 months to like disconnect and just try to numb out and try to surf Instagram or watch the news or all the things, right. And so many people are saying that's really taken a toll on them, that they feel their own light dimming when they do that. And you know, I started the morning off by talking about how that light is still inside of you. That light in every single one of us, right. A lot of people nodding. It's still inside of you right now. And I think part of igniting it is learning to feel the day. Right. So what are just a few just simple tips people can do who are like, Brendan, how do I feel the day?

I feel nothing. Part of it is recognize your overall emotional feeling. Every day is usually a 72 hour after effect of how you moved, breathed, slept and ate in the last 72 hours. It really is like, it's a cumulative effect, especially of the last 72 hours, have a lot to do with your emotional world. So that's why having good habits on a consistent basis, like you might listen, if you want to have a cheat day, that's okay. But that's why they call it a cheat day. You eat bad for one day, but then number two and number three, if you get back on the train, you start feeling good again, right? So it's okay to have one day off, but I think the most important thing for feeling of the day is you need to have pit stops throughout the day. You need to have moments that you purposely take every day throughout the day to reconnect with spirit, soul, energy, or even just to breathe, Mom. Like, just to take a beat. Close your eyes. Like, ideally, I'll stand. I do this every hour. Okay, I'll stand up. Sorry for the camera, guys. I'll stand. Every hour. I stand up. You've been asking me to demonstrate.

Yes, demonstrate.

I will stand up. I will close my eyes. Because a lot of your fatigue is visual fatigue, and that visual fatigue is causing a lot of neurological fatigue. So closing your eyes, especially because we're all these devices. Close your eyes. I stand, I bounce in place, I swing my arms, I take 10 deep breaths like this, 10 deep breaths like that every hour, and it re energizes my body and my brain, and it's a little pit stop. And now my mental focus is back. When I open my eyes, I go, what's my intention for this next hour? And that little pit stop makes me go longer. Just like a race car, it can go around the whole race, but it doesn't. It takes the pit stops to tune it up so it can go longer and faster and win the race. You need little more pit stops to tune your mind up, amp up your emotions, reconnect with the heart or the spirit or the soul. And if you are just grinding all day, that is not. There's no pit stops. That's the equation for burnout.

Yeah. Well, so many people feeling burnt out, right? People that aren't leaving their home, but because of the pandemic, but just so burnt out and so overwhelmed. And one thing you shared that I want to make sure everyone caught is the idea of visual fatigue, because that was a huge aha moment that I had with you on the morning show just in the past few weeks. I thought you guys. We implemented this at IT Cosmetics. We grew to over a thousand employees, and we would start ending meetings, like five minutes before the hour instead of just back to back to back meetings. Right? Because the idea that you can get up and just walk around and move your body, but one of the things you brought up is I learned I was doing them wrong because I was, like, walking and moving, but still engaged. I would take Meetings in the hallway, walking. Or I would check my email on that five minute break. Right. And can you just quickly share the idea that when you do take a pit stop, when you do take that five minutes. Right. And this is hard for a lot of people, but the idea is when you take that five minutes, the other 55. Right. Or you take the 10 minutes, the other 50 are so much more alive. Yes, they're so much more alive. So people that say, oh, I can't afford to do that, no, no, no, you're so much more alive than those other 50. But I was doing it wrong because I wasn't actually resting my mind. And you talk about the power of like visual fatigue. If you take a break and you're scrolling Instagram or emails, that's not a break, that's exhaustion.

Right. Scrolling is just exhausting your brain even more and more and more and more. It's engaging it, but it's exhausting it more and more and more. And so it's like this. You cannot possibly hope that burnout will end if you don't more consistently recharge. But we grew up on a century old model that, oh, we'll get to recharge when we retire. We'll get to recharge two weeks out of the year when we have vacation. It's why people are miserable, because the burnout is real. Cause they don't recharge. One day I'll recharge the spa day. Or a year from now. No, no, no. The world's largest study of productivity that's ever been done found out the most productive people in the world who also reported high levels of happiness. They took a break on average every 52 minutes. Largest study ever done. Every 52 minutes they took a break. Did they need a break? No, they're recharging. If you're crashing at 2 and 3 o' clock in the afternoon every day, it's time to take a hint. You need to recharge at like 10:30, 11:30 or 1:30 to prevent the crash. That happens two or three. The crashes happen because the recharges are not happening. And so the burnout will always be there. And I always say make sure you don't blame the burnout on anybody. Please don't blame your burnout on your kids. That's not fair to them. Don't blame your burnout on the team. Blame the burnout on either ambition that is unmet with planning or just not taking care of and prioritizing your self care or your well being. You know, take care of you so you have the energy to serve at your highest levels. I think that is something we call alignment, resilience. If we've ever needed this conversation, it's probably right about now. People have really struggled to move through the dramatic changes we've all been experiencing, not just in the last year, but if you look at just the craziness of the last five years or the last 10 years, we've had technical disruptions, economic disruptions, pandemics. We've had major political shifts around the world. Change is always accelerating. It's compounding each and every single year is the human bodies being more connected to one another. It's an incredible challenge at the macro level to deal with all the changes that we face when sometimes it's scary, uncertain, discouraging, frustrating. When you witness hate, when you witness things that just don't vibe with your personal values or your socioeconomic beliefs or even your faith beliefs, or all of that can really knock a person down. And resilience is that promise of the human spirit. The promise of the human spirit that it can rise through the most difficult times in life and recapture its sense of aliveness and connection and meaning and move forward with great faith and optimism. We know these things as we. We hear about resilience all the time. So today I'm hoping that I can provide a unique perspective on it from my vantage point. I think that a lot of resilience and our ability to do that is stymied or hampered or slowed down by the fact that we get hurt. We experience emotional pain, trauma, sadness, difficulty. And when we're in those days and nights where we feel that it's darkest, it's really hard to get up and go again. And it's not that most people lack mental strength or mental tenacity, which has become very popular in the last couple years of like, oh, well, they're just. They're not mentally strong or resilient. It's like, oh, well, let's not forget the difficulties that people face in life, because a big part of resilience is empathy. A big part of resilience is allowing ourselves to feel that. Allowing ourselves to feel those challenging days and those dark nights and those frustrating moments, allowing ourselves to be like, oh, yeah, it's all right if I'm not perfect. I'm struggling right now, you know, Resilience always begins with acknowledgement of the difficulty, acknowledgement of the challenge, acknowledgment of the struggle of life, acknowledgement of the inevitable hardships. Because picking yourself Back up or remaining strong and optimistic through difficult times, that's super hard. If we don't, first and foremost, allow ourselves to sense it, feel it, recognize it. And the issue is, when people do sense and feel and recognize it, unconsciously or unconsciously, they often make a mistake. To become resilient, we have to remember. And you're going to write this down, you have to remember that hurt and pain are indicator lights, not the wheel. And let me draw out this metaphor for everybody today, and I'll go deeper on it, because I've introduced this on social media in the past, and people are like, whoa, that's a huge concept. And this idea is that when we're young or we're lacking awareness or we haven't done our personal development and we're just going through the motions of life, a lot of our unconscious behavior becomes steering ourselves and driving ourselves with, through, or away from pain and hurt. We got hurt when we were teenagers, so we shut down. We got, you know, we felt pain of trauma, so we started doing everything to avoid that versus everything to live life. And so I use this metaphor as hurt and pain are indicator lights, not the wheel. And that means imagine you're driving your car, and as you're driving your car, you notice that some of the indicators aren't where you thought they would be. You don't drive the car forever based on one of those lights. You ever have a light go out in your car? Like, I had my car and I had this indicator light that the brake. The parking brake was on, but it wasn't. The light always said the parking brake is on. I mean, I had a 1988 Nissan Sentra. You know, it had, like, three different colors on it because I had wrecked it before. There's Bondo colors on. It was like orange and red, and this light was always on. Well, I didn't stop because that light was on. I knew that that light was important, but I could verify whether or not that thing had to stop my forward momentum or change my destination. And what most people do is when they got hurt or they feel pain, they start gripping the wheel of life in steering only to avoid pain. It's kind of like if you're driving down a road and you steer only to avoid the potholes, you will definitely run off that road. There will be a greater accident. Because what's more important in driving is that you have a vision of where you're going and that the wheel, you. The person at the wheel, you are directing this vehicle of life where you want it to go not just where you are afraid it might go, and not just away from pain, but rather towards your ultimate vision. And sometimes we lack resilience in life. We are not even conscious of it because all we're actually doing is never recovering from those indicator lights. And we're driving by the indicator lights. You know, another example I gave this morning, I think on social media was about, you know, imagine you're a pilot of a plane and you're flying that plane to New York and you know what? The indicator lights, they show problems. Well, you work to solve the problem of the indicator light. But just because it's windy or you're getting a lot of turbulence, it doesn't mean that when you're going to New York and get this turbulence, you go, oh my gosh, this is just terrible, I better go where the turbulence isn't. And you end up in Philadelphia. No, you're going, you're going to New York. And that having vision for life, having a direction in mind, and being at firm control of the wheel is a important precept to everything we talk about today in resilience and mindset. Meaning if pain has a hold at wheel, you're not going to be where you want to be in life. Consciousness, intention, awareness, mindfulness, spirit, soul, future purpose, mission, whatever you call it, that's got to be at the wheel. When you got hurt and you were 15, that didn't need to dictate your next decade. You didn't need to drive your next decade of your life because of the hurt. You got divorced at 40. You don't need to be at 50 having just been reacting to that indicator light for a whole decade. What you got to go is, oh, okay, this thing happened, it hurt. I had to check in on myself. I had to make sure that I was okay. I had to take care of that problem or take care of myself. But that's not going to direct my map, that's not going to direct where I go. That's not going to make me steal, it's not going to steal my ability to steer my life. And a realization of resilience comes when often we realize, whoa, I did pick myself up, but I went in the wrong direction. See, a lot of people actually have tremendous resilience and they never get credit for it, but it was the choices they made next that showed they didn't have ultimate resilience. Because you know what we learn in high performance habits, and I know you all know this, that first habit of highest performing people in the world which remember they are also the highest in well being and positive relationships was clarity. They had clarity about who they were, where they wanted to go. They had clarity about who they were and where they wanted to go. Think about that for a minute. They had clarity about who they were and where they wanted to go. It's pretty powerful idea, right? That if I get hurt or I feel pain or I feel sadness and I shut myself down, but I'm able to pick up and go through the week still. Yeah, I pick myself up. But if I didn't ask, wait, okay, that wasn't what I expected. That did hurt. But what's it about now? Where do I want to go now? What is my vision without that, I'm here to tell you it's extremely hard, extremely hard to be truly resilient. There's a difference between picking yourself up and getting back at the day and being resilient enough to course correct for what's true to you to where you want to go. So to be resilient, we have to know in the future, you know what, next time I get discouraged, someone judges me, I get hurt, I'm sad. Next time I experience that, you know what I'm going to do? I'm going to remember that's an indicator light to check in with myself. That's an indicator light to check in, see what's meaningful, see what matters to me and where I'm going to go. Now what's the next right action of integrity for me now? What does my future hold for for me now not to now grip the wheel and stay or live in the pain or the hurt, or direct ourselves only from the pain and the hurt. Because when we, what resilience is, is the ability no longer to direct ourselves from the discouragement, the hurt or the pain. Now I know this is kind of like an advanced idea in personal development here. And, and some people will always say, well yeah, easy for you to say, you didn't have this person break your heart or you didn't have that happen at your job, or you didn't have this happen in your business. I'm like, well I probably did or worked with somebody who did. And if I didn't, the good news is 7 billion people on the planet somebody did. If you keep thinking your hurt and pain is only yours, it only happens to you, then you feel even more isolated and more, less likely to enter the world again faithfully and confidently. And so don't be one of those people who are like, you don't understand my hurt and Pain, because that's a slippery slope into isolationism. That's a slippery slope into withdrawing from the world. It's a slippery slope of closing off your heart. When you think other people can't understand, maybe the immediate people around you who hurt you, they don't understand. But the world at large, they get it. They've been through it. They saw their parent go through it, they saw somebody experience it. And when we can recognize the common human story that's always struggle or progress, we can go, oh, other people struggle too, but they can progress too, and so can you. You know when most people evaluate themselves, when they have a performance review coming up at work, when they've really screwed something up and they're guilty and they're thinking of all the other stupid things they've done that hurt them, when they hit a birthday, when they hit New Year's, when someone holds up a mirror in front of them and says, hey, you're being a jerk. And they have to really re evaluate. Most people are not proactively assessing their performance. And so when it comes time to do that, they're disappointed. And so if this is not a basic habit for you, I need you to start scoring yourself at the end of the day. Now, people really don't like this one and I'm just going to be upfront about that. You probably won't want to do this, and a lot of people don't. But if there's something inside of you that is restless for that next level, we're going to have to start measuring. If you don't measure it, you can't improve it. And the same way that most people, you know, if you ever try to lose weight or gain, you've noticed, apparently this is weightlifting talk. But if you've ever tried to like get stronger, you gotta write it down. Like, how many reps did you do? How did you, you know, what routines did you do today? How much weight did you use? Like if you do that in the gym, well, you gotta do that in the playground of life too. But most don't. And they're really struggling. I can't tell you, it's just like painful to watch. I'll show up and I'll like, tell me about your. And first, they don't even know where to start because they've never measured themselves. And then second, in the dialogue with me as a high performance coach, I find them disappointed, upset, struggling, unsure of themselves. And a lot of that could have been handled if on a more consistent basis they were self aware and Personally accountable to their own behavior. I mean, isn't it true? Don't you know somebody you wish? Oh my gosh, I wish that person would like stop at the end of the day and say, am I being a good person? Isn't there someone you're so frustrated with right now in life who you just love to sit them down and say, hey, you need to be more self. Aware. You aren't paying attention to who you're being and it's hurting everybody around you.

Jerk.

We all have that person. We wish they were more self aware. But how do you get self awareness? You just go to a meditative retreat once a year. You luck out into being a self aware person. Self awareness is gained by self evaluation. If you want to be better aware of who you are, where you can grow, how you can uniquely give or serve, we need to evaluate yourself. This make sense. So what are your habits right now for evaluating yourself? What do they look like? How are you measuring yourself and your progress in life? What are those? If you got some man virtual high five, I could be there with you. Celebrate that. That's awesome, right? That's incredible because most people don't do that. So I hope that you are doing that. But it's a struggle for a lot of people too. So here's a simple way that you can end your day scoring yourself along lines of again, what we're talking about here, productivity specifically, you might have other ways. You might score your personal values, you might score your energy, you might score how much influence you had with other people. I'm going to give you some related to what we talked about productivity so we can get some quick wins and gains for you as we jump into more in depth training. Here's what those are. I would like ask yourself at the end of the day these specific statements and then rate yourself. Low one means you suck.

Okay.

Five means you're awesome, you're doing a good job. Okay, so let's walk through these. Number one, I worked on things that mattered most today. I know that's basic, so I'll go fast here. Number two, I progressed a major dream or goal today. Meaning did you progress today? Number three, I avoided distractions well today. Number four, I set intentions before each major activity today that's a huge one. Number five, I fully engaged and enjoyed my efforts today because high performers strive satisfied, they're engaged and in that engagement they find joy and they find fulfillment, satisfaction, confidence. It's by engaging. So how did you do today? Did you enjoy your efforts or not? Now remember low 11, 11, high 555. Where are you? Here. So every day I sit myself down and I started scoring myself. This is probably about seven years ago. And remember seven years ago I was still then a certified high performance coach. Seven years ago I was like my career was just taking off. And what we want to believe is that people just kind of bumble into progress. People bumble into momentum. I'm telling you, high performers are more strategic and they're more self evaluative. Now, many of them, this was a unconscious competence for them. They really didn't know that their self talk was so oriented towards self evaluation until I did some coaching and interviewing with them to discern that. But it turns out high performers, they're measuring stuff. Now I just want to make it easier for you. So here's a simple tool. Just write those things down, then score yourself. Now, when you score yourself at the end of the day, add your score up. So let's say your three is all the way down. That'd be 3, 6, 9, 12, 15. Montana kid doing math and was right.

Okay, 1, 2, 3, 4, 5.

So let's say you're 15. So you add your score up. That'd be 15. Then multiply it by four. 15 times four. Four is 60. That will give you a score of 100%. Okay. Whatever your score is, keep seeking clarity each day, and you'll get better and better and better. Try to improve this each day. Look, there's gonna be days you're a two, other days you're a five. But the goal is to ask yourself this, like, I want you to do something. And if this sounds too basic, here's what I want you to do. And add to your routine that maybe you already have. Maybe you end your day with journaling. Congratulations. Not enough.

Okay.

Instead, what I want you to do is create your own scoring mechanism for the end of the day. Whether it's taking a page out of my playbook here or you're scoring yourself. Right? If I ask you, how'd you do today? And you go, good, that's one level of self evaluation. But if I say, how did you do today? And I gave you a specific context, how did you do today in keeping to your own agenda? That you might say good or pretty well. But if I say, how did you do today in keeping to your own agenda, on a scale of 1 to 10, 1, you sucked and got pulled into everybody else's agenda. You got totally distracted. You didn't get anything done you wanted to. 10, you were superbly excellent today you stayed on point. It's a different quality, isn't it, when you got to rate yourself and you're like, I was a six. And then my next question to you is, well, why? You were. Why were you a 6 versus, say, a 10? Then you can go, oh, well, because I made these decisions or I allowed that, or this person did this.

Okay, great.

Okay, well, what would it take to go from a six to, to attend? Well, I would. Had to have done this or next time I would do this.

Right.

Soon as you score yourself, you have an anchor or a benchmark from which to move yourself and a different level of self evaluation. So what could you. I know I'm talking along about this. There's one reason I'm trying to get you in your own unconscious mind right now to be generating a lot of ways you could score yourself. Because for me, there's 50 different things I score myself on at the end of the day. 50. Now, here's the thing. I don't let my low numbers bum me out, because the truth is, you know what? Measuring myself across 50 things every day, it's not like I'm a robot. You know, it's not like I'm perfect in every one of those areas. But here's what happens. Let me tell you this. This is a huge insight. So please write this down. If you're not scoring yourself consistently, that's why you feel so out of balance. If you're not scoring yourself consistently, that's why you feel yourself so out of balance. It's why, you know, one day you realize you've been working so hard, but you neglected the kids. Why did you neglect the kids? Because you're a bad person or a bad parent? No, it's because you didn't have the quality of your experience with them or on a radar, on a dashboard, on a sheet at the end of each day or maybe each week. And so what happens is, you know, life takes hold of us, that we get kind of the stream of life and we're just kind of getting carried along. And then one day we wake up and we realize, wait, I'm like seven. I'm like seven. I've gone down seven different, you know, river channels that I didn't anticipate. Right. And so the only way to keep us there is to evaluate. And I think if you can do that, things significantly shift. So I hope that you'll figure out what is your end of day scoring. I'm sure while I've been talking, you've been thinking of other things. You could score your energy. You could score how you treated your wife or your kids or your team. You could score how much you stayed focused. You could score how well you actually made sales, or how well you dealt with clients or how well you built your business. I don't know what it is for you, but if you don't know what it is for you, and if you aren't scoring, I know the next level. It's right there for you.

It's right there.

So put this in play.