Micro Class: If-Then Planning for Hot Spots

Foreign. Hi, this is Brian.

Welcome back to another micro class.

This one's on if then it's inspired.

By the marshmallow test.

Walter Mischel.

So we've been talking about marshmallows, hot and cool, etc. This is the number one tip, number one tip that Walter suggests we engage in if we want to increase our self control. And if you are part of this program, then increasing your self control should be your number one goal because it's the greatest predictor of all good things. And this is the number one tip by one of the world's leading authorities on how to increase self control. Therefore, I submit we should take it pretty seriously.

If then.

So we've talked about this in other videos. It's called implementation Implementation intentions or implementation plans. It's been scientifically proven to be unbelievably impactful in increasing the likelihood of you doing that which you want to do, AKA demonstrating self control. So the first step in the process is to identify your hotspots. So remember, your hotspots are those things you do that are impulse driven limbic system. Right? So when are you impulsive? What are you doing that you're not very proud of? The hot thinking comes in and you can't resist it and you immediately gratify yourself in a way you're just not too stoked about. Identify your hotspot. What's the number one hotspot you'd like to cool down? Think about it. This is a powerful exercise, might change your life. You think about that and then if this response is triggered, then what are you going to do? You will do that if then thinking it's huge. Implementation intention. So again get clear. This is your hotspot. This happens. And you tend to do this. Oops, sad face. But your new commitment is if this happens, I'm not going to be stimulus controlled. I'm going to have self control. I am going to do this. If, then I will do this. And then he says rehearse it. See it in your mind. If this happens, then this. If this happens, then this. If I have a desire to smoke, then I'm going to take three deep breaths. If I have whatever negative tendency, then I'm going to cool it by doing this rehearsal.

He says.

And he says like anything you want to master, you need to practice. And then what you need to do is practice some more. And then what you need to do is practice some more and then keep on practicing. Anything you want to master takes repetition.

This is the essence of the talent.

Code and everything else we talk about in that domain. Practice, practice, practice. If then thinking increase your self control, cool your hotspots and take a very powerful step forward in optimizing and actualizing. I hope you enjoyed and I hope you practice this.

I'm having fun with this one as well. I look forward to sharing more. Have another awesome day. See ya. Hey guys, this is Brian. A lot of people don't know what I do beyond these YouTube videos I put up, so I thought I'd give you a quick tour of our membership platform. Thousands of people have joined us already. 10 bucks a month get access to a ton of stuff that's in addition to what I put up on YouTube for free. So the basic idea is you just watched a micro class. Hope you enjoyed that. I share I just started doing these micro classes, but I Now share over 50 of these per month. We've shared dozen so far and it's basically a quick class on my absolute favorite stuff across the different domains of optimal living. Two to three maybe five minute little micro classes on how to optimize your life. In addition to that you get access to every single one of our Philosopher's notes. We now have over 250 philosopher's notes on some really really good books. A lot of them in each one of them. You're familiar with the PNTV videos if you've watched many of those. But we also have PDFs and MP3s of our Philosopher's notes. So here's let's take a look at what a PDF looks like. This is an example of a Philosopher's note. It's a six page PDF where I basically share some of my favorite thoughts, riff on it, talk about how other teachers say the same things, and give you a nice playful kick in the butt to go out and apply the wisdom that is a philosopher's note. I record that as an MP3 that you can download as well. And 250 of those. I produce 10 of those at least per month that I share with you in addition to the micro classes. And then you also get access to all of our old classes. We have the five day immersion, reboot habits 101, confidence 101, getting stuff done 101, meditation 101 and then future classes including relationships 101, energy 101, purpose 101, biz 101, goals 101, etc. So there you go. Really blessed to have some extraordinary support and I will share with you where you go to sign up. I'll put a link to this but basically, cruise on over here, you can sign up. And this is the kind of response we've gotten so far from our members. It's pretty neat. I've made more positive changes in my life, my brief membership, only three months so far, than I did through years of counseling. Yes. Brian Johnson, you are a rock star. Thank you very much. That's very kind of you. And I am making huge strides in optimizing my life. As a result of your philosopher's notes and optimal living classes. I spend $19 a month on my gym membership to take care of my body. A mere $10 a month on an optimal living membership is the biggest value investment I've ever made in my emotional, mental, and spiritual health. Thank you for the incredible work you're doing to inspire us to be rock stars in our own lives. Unbelievably inspiring and humbling. In 24 hours, we received hundreds of extraordinary notes from members around the world. So there you go. That's a quick look at what we're up to. 10 bucks a month. Hope to astonish you. There you go.