Micro Class - WOOP!

You're listening to Optimize with Bryan Johnson. More wisdom in less time. Hi, this is Brian. Welcome back to another micro class. This one's on Whoop. It's inspired by Rethinking Positive Thinking by Gabrielle Odingen. We've talked about in the last several micro classes, the downside of dreams, the power of mental, contrasting, the power of implementation intentions. All of which leads us to Woop. Which is the heart of this book, the heart of Odingen's 20 years of research. And here it is. So if we want to increase our motivation and our likelihood of taking consistent action over the long term, which is what's required to achieve anything of value in our lives, we want to get our whoop on. Here's how it goes. We want to identify our wish. That's the W. We want to identify the outcome which is the benefit or the O in the whoop. And then we want to identify the obstacle. Remember the rose colored glasses, one of which is lens is cracked, right? The obstacle, the thing that gets in the way. And then we want a plan, specifically an if then plan, which is the core of implementation intentions. And she has a handy dandy little card that that she has outlined in the book that she uses in her interventions. And she helps people identify their wishes. Three to six words. What's the wish that you want to bring to life over the next day? 2, 3, 5, 10 or 3, 6, 912 months that very importantly is both challenging and feasible? We're not talking about living on Neptune or being a billionaire in the next year. Challenging plus feasible. Whole nother caveat about how unfeasible goals are not wise. Save that for another discussion. Challenging and feasible. What's your wish? What would you like to achieve in your life that's both challenging and feasible over the next 3, 6, 9, 12 months? Take the time right now to identify it. What is it? Three to six words. Capture it. Then what's the outcome that you're going to experience? Another word for this is positive benefit. What's the positive benefit that you will feel in your life when you achieve that outcome? Might be a level of happiness and self confidence and joy or well being or energy or whatever. What's the number one benefit? See your wish fulfill, then experience the benefit or outcome from that fulfillment. Then very importantly, what are the obstacles that are getting in the way of you achieving that wish? Specifically within you, not outside in the world, but within you. What within you is preventing you from attaining this wish? This is the heart of mental contrasting. Then what's your plan to deal with the obstacle such that you can attain this wish. Specifically, imagine the obstacle. Oh well, this might happen. And if that happens, then what I'm going to do is this implementation intentions huge. So there you go. Whoop. Wish outcome obstacle plan. What's yours? You can do this with big things, you can do this with small things. I'm currently having fun doing it with everything in between building the muscles. Again, research is unequivocal. This is the most scientifically, rigorously proven way to achieve the things you want to achieve in your life. Hope you enjoyed. Look forward to hearing about your wishes coming to fruition via Woop. Have another awesome day. See ya. Hi, this is Brian. I hope you enjoyed that micro class. If so, I think you'll enjoy everything else we offer at BrianJohnson me. Two basic things one our free newsletter. It's called the Optimizer. Over 50,000 people start their day with it and they tell us it's pretty awesome. And 2 our optimal living membership program. This is where I put all my best stuff. 10 bucks a month for a ton of wisdom. Two primary things in there philosopher's notes plus optimal living 101 classes. When you sign up, you'll get instant access to 250 philosopher's notes, which are basically six page PDFs and 20 minute MP3s where I capture my favorite big ideas for from great books. The PNTV episodes are kind of a mini version of all that Goodness. You'll also get instant access to all my Optimal Living classes. This is where I take all the ideas we cover in the Philosopher's Notes and boil it down to the most practical stuff you can apply today. Classes include Confidence 101, Getting Stuff Done 101, Relationships 101, Habits 101, etc. You'll also get access to what we call micro classes that I think you'll love. We aim to astonish and we're blessed to have thousands of members telling us we're helping them change their lives and that this is the best 10 bucks they invest in themselves every month. Go to BrianJohnson ME membership to learn more. Thanks for your support and have an awesome day.