Brian Johnson walks through his morning routine using the Heroic app, which tracks daily commitments like sleep, meditation, and movement. A study of over 1,000 people showed the app's positive effects on wellbeing. He checks his Aura biometrics and shares book recommendations to start the day.
Questions this video answers
Over a thousand people.
From the 60th percentile of flourishing to the 83rd percentile (approx.).
~40% more energized, ~20% more productive, ~15% more connected (approx.).
101 targets a day (he states this as his personal practice).
Hey, guys, what's up? This is Bry Inside Morning Voice, 4:45am Aura, how we doing today? Gonna show you an abridged version of the Heroic app this morning and why I use. We're gonna talk more about the research behind it, what it says about why Heroic works and why I spend the time I spend, and encourage you to consider spending the time doing alright, syncing up. Slightly nervous about that. I worked hard yesterday. Working hard the last couple days. We'll see what Aura has to say. All right. Heroic App loading. Hi, Brian. Hi. Heroic. Complete your daily commitment to access your target. So this is the core part of the Heroic app and I want to briefly tell you why. So here's a keynote presentation that is the basis of the keynotes that I give. It's the basis of Greatest Year Ever. This is actually greatest year ever. So this is the little slide deck I use to give Greatest Year Ever 101, which we're launching very soon. I make three promises. Number one, it's time to activate your Heroic potential. We're going to help you do that while fundamentally and permanently changing your life, while making this year the greatest year of your life. Inside Voice enthusiasm. How are we going to do that? Well, we move you from theory to. To practice to mastery together. Today, you got to do the things you already know you could be doing that, if you did them consistently, would literally, fundamentally and permanently change your life. That's how the Heroic app is architected and early research shows. And we did this research with a leading scholar in positive psychology and one of his top postdocs. Over a thousand people went through this study and what we found was if you simply hit five targets on our app a day, which I've been starting to show you more about, you can move. And if you're like those we studied, you can move from the 60th percentile of flourishing to the 83rd. It's a really powerful idea. It's like finishing a race in 40th place and then 30 days later, after spending a few minutes training in our app, you move up 23 places in that race. More specifically and more concretely, again, this is an approximation, but if you hit just three targets a day in the Heroic app, you're likely to be 40% more energized. Imagine your life with 40% more energy, 20% more productive, and 15% more connected. 20% more productive is like working five days and getting a day for free. Anyway, that's some ideas on why I use Heroic Greatest Year Ever. We talk more about that. Then of course we walk you through how to go about moving from theory to practice to mastery together. Today I talk about the seven objectives which you're going to want to understand in order to understand why I push so hard on consistency, in particular with the app or I saw you sinking up. Okay, here is the commitments for me this morning. Now I'm going to trim these down. Now I'm crazy. I hit 101 targets a day, right? And it's really hard to have a bad day when I hit 101 targets, obviously. But you don't need to hit 101 targets. You can hit three targets a day if you took the time and you got clarity on the top three virtues that you embody when you're on and then you commit to being more in integrity with those every day. Boom, boom, boom. How about disciplined, calm and confident. And frankly, I don't like doing that. I want to go through my list, but I'm going to walk in those three virtues and then my top three things that I do to show up as a disciplined athlete and to feel heroically energized are I'm in bed for nine to ten hours. You'll see. I did that last night. I meditate. I still need to change this. Actually, I'll change it right now. I'll show you how easy it is to change manage targets. So I'm going to manage this one, I'm going to edit it. I keep on saying it's 1% of my day minimum. You could make it one minute. How about we make it like that? You got a minute, you got a minute to meditate? One minute to one hour. Perfect, Done. I can commit to that. Now again, I'm still doing around an hour, but some days I'll do closer to 30 minutes and I want to have the flexibility to win. Now, if all I did today energy wise was to make sure I was in bed for nine to 10 hours, made sure that I meditated for at least a minute. And then I got this little sequence that I do of things. One sun salutation, 10 pull ups, 100 burpees, a thousand meters of rowing, 10,000 steps, 30 minutes. But for you, maybe it's just, you know what, I'm going to move for 15 minutes. Or maybe your number one is I'm going to move for 30 minutes. That's a really strong top three. So I'm going to skip all these and I'll come back to them later because there's no way that I'm going To not do those. Yeah. I want to move my top three protocol around. Appreciate your help. Can we worked with Metalab, the same company that helped design and build Slack, Tinder, Uber Eats, to help us build the heroic app. If they're not the best in the world, they're tied for first. Love, you guys. All right, got it. My top three protocol. I'm going to lock those in. Awesome. Now, again, I could do this in a minute. What? I'm walking you through. Who am I at my best in my work? Well, I'm a heroic philosopher CEO. Who are you in Greatest year ever. We help you get clarity on that. I am fiercely ambitious. I'm unapologetically intense, and I'm focused on what's important now. Boom. Okay, what am I going to do today? I'm going to commit to my long term vision. I'm going to do the most important thing today, and I'm going to shut down completely. Paradoxically, that's the most important thing I do every day. That's how I recover so I can show up powerfully the next day. If you're up all night burning the candle of both sides, good luck sustaining that. In my relationships, I'm a joyful soulmate. As we've discussed, I'm present, I'm joyful, and I'm encouraging. Boom. Keep it simple. Today I'm going to recommit to being with my wife for 51 years. Cool. That's a powerful thing to do. Every morning, I'm going to eat a challenge like an energy bar. That's an act of love. And I'm going to create micro moments of awesome with my wife and my kids. That's all I'm going to do today. Boom. Let's go. I'm going to skip all these for today. Not really. But for you, I will. Boom. Walk in your day. That takes less than a minute. Now I've set my intention. I'm ready to go. Now. We're ready for aura. What do we got today, Aura? 86. You know, I knew I'd be a little bit lower, but I'm still happy with that. 94. I think you might have been a little generous there, Aura. Let's see. Check it out. Sinking that up. All right. Am I up for something fun, Aura? As I say to my buddies, I'm going to text this to Sean and Brandon. What kind of question is that? Of course I'm up for something fun now. Heart rate variability was a little lower, as I expected. If you notice, yesterday was 48. And my resting heart rate was 46 today. My resting heart rate was 50 and heart rate variability was 34. You know, you know why that was? I'll tell you why right now. The primary reason was I didn't hit this target. I need to manage my targets. Okay, cool. I did not hit this target last night. My last meal was a little later than three and I ate a little bit more and a little bit later than I usually do. Perfect bright line recommit to that target. Get clarity. But that's why the resting heart was primary reason why the resting heart was a little bit high. The recovery index was still good, which is good. There we go. Got up there at that point. Point perfect. All right. I was in bed for 9 hours and 15 minutes. Total sleep 8 hours and 42 minutes. Like I said, that was a little generous. I was up a little bit more. Well, they got me up. But there you go again. I'm looking at the quality sleep. 57% is crazy. Yeah, I did fall asleep and sleep pretty hard right there. Boom. The deep sleep is solid. And the REM, yeah, I was in pretty much good REM state. Alright, so 57%. So I'm stoked with that. Boom. Let's go. Activity store like activity score. Like I said, I don't pay that much attention to. Okay, cool. We're good. Recommit all in day one. Let's go. What do we got on the Heroic app? Spend a moment looking at that. The odds of being alive. Check out this +1. The odds of being alive are crazy. That's the technical description. My God. Okay, I'm going to leave that for another time because I want to get this under 10 minutes. We've got a new philosopher's note today. This is on Think Like a Warrior. It's a book. It's a sports fable. It's amazing. This guy's got a series of. Wow. You can listen to the Philosopher's note or you can read it, but this is a great book and a great series of sports fables with some great wisdom. Darren Donnelly. Nice work. And then we've got a quote from the Comfort Crisis. Could our sheltered, temperature controlled, overfed under challenged lives actually be the leading cause of many of our most urgent physical and mental health issues? Michael Singer in the Comfort Crisis asked. Yes, it can be. You can search and find that Comfort Crisis. Let's see if we find that. There it is. The Comfy Crisis. Philosopher's note on that great book. That's what we got today. Today's Day 1 Hero sharing greatest year ever. Soon. Can't wait. Let's make this next year the greatest year of our lives ever. I'm all in on supporting you in doing that.
