Katie: Good day, and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com, and I’m right here at present with a private pal and somebody I’ve realized an entire lot from which is Jim Kwik, which that’s his actual identify. You’ve most likely heard his identify as a result of he’s a well known professional in mind efficiency, psychological health, and reminiscence enchancment. And that is much more spectacular as a result of he had a childhood mind damage that left him with a number of studying challenges, and he created methods to dramatically improve his personal cognitive efficiency and has since devoted his life to serving to others unleash their genius and mind energy. He’s the founding father of Kwik Studying, which is an accelerated studying academy that we use as a part of our homeschool and he’s labored with purchasers like Google, Virgin, Nike, Zappos, WordPress, SpaceX, Cleveland Clinic, the US Air Pressure, Caltech, Harvard, Singularity College. He’s additionally the writer of a number of best-selling books and the host of the acclaimed Kwik Mind Podcast, which I like to recommend, however I all the time find yourself studying a lot from Jim.
And on this episode, we speak in regards to the keys to limitless mind well being, focus, and reminiscence. We discuss how he teaches the software program aspect of mind well being, studying quicker, and turning into extra adaptable. The issues he recommends for having a limitless mind, how a 3rd of our mind efficiency is decided by genetics, however the different two-thirds are elements that we have now full management over. We discuss the entire instruments for mind well being, together with his high ten, and why the mind is barely 2% of physique mass however requires 20 p.c of vitamins. We discuss high mind meals, what mirror neurons are and use them to our benefit, how continual worry suppresses the immune system, and cut back it and handle our stress. We speak in regards to the significance of sleep and meditation, of daylight, and hydration. We speak in regards to the thought experiment he does each morning for mind well being and focus, of getting a to-do record and a to not do record and a lot extra. It’s all the time such a enjoyable dialog with Jim, stuffed with sensible ideas. We speak lots in regards to the parenting aspect of this and doing this along with your youngsters as nicely. So, with out additional ado, let’s be a part of my pal, Jim.
Katie: Jim Kwik, welcome again. It’s all the time such an honor to get to talk with you.
Jim: Katie, so good to be right here. I’m such a giant fan of you and a giant fan of your present.
Katie: Nicely, likewise, I’ve realized a lot from you and from your whole programs, and content material, and books. And we’ve had some superior conversations up to now that I’ll hyperlink to within the present notes for basis for anyone who hasn’t listened to them already. However I really like each dialog we have now, as a result of I really feel like I all the time get actually sensible issues that I can take away, that make a very huge influence in my life, and particularly in my studying. Which I feel personally is without doubt one of the keys to well being and longevity, is to take care of our love for studying. And it’s a factor I discuss a lot with dad and mom and with my very own youngsters, and why even our schooling is targeted on actually nurturing their creativity and their love for studying, moderately than simply becoming them to a system of bookwork.
And I really feel like you might have such a captivating story of the way you’ve realized all of the issues that you simply educate. And your approaches are so wonderful. You have got this new e book referred to as “Limitless.” And I’d love so that you can begin broad, perhaps any areas of your background that you simply need to simply sort of undergo as an summary for individuals who is probably not already conversant in you. After which perhaps give us an intro into “Limitless” and what you realized via the writing of that e book.
Jim: Yeah, thanks a lot. So I feel my function is to… I felt very restricted, let’s make a begin there. My inspiration was my desperation, a collection of traumatic mind accidents and studying challenges, some folks name, and sure disabilities rising up, was a problem. And due to it, I had points round perception in myself, and esteem points, and confidence points. I used to be, like, paralyzed by the considered being referred to as on at school, and took me an additional few years to discover ways to learn. And I someway, you realize, in elementary faculty, bought this label of, “That’s the boy with the damaged mind.” And that was sort of my identification. , having been capable of go from perhaps under regular, no matter regular occurs to be, to that standard, to doing the issues that I’m doing now, I’m simply very obsessed with, I’d say, redrawing the borders and bounds of what’s potential. I imply, I actually need to supply actual hope and assist to anybody who was in an identical place, anybody who was referred to as restricted indirectly, advised that they weren’t sufficient. And displaying them actually, the ability that they actually have, and the potential that they will entry by studying a little bit bit extra in regards to the factor I’m very obsessed with, which is the human mind.
And so I’ve made it my mission to construct higher, brighter brains, no mind left behind. And the way we do it’s via our podcasts, via our on-line programs, via speeches. I get to handle… And that is bizarre from somebody who was phobic of public talking. I might be perhaps in entrance of 1 / 4 million folks a yr in complete, perhaps even three continents in a single week, as you and I had been simply speaking about proper earlier than we began recording. And, you realize, I actually do imagine adversity might be a bonus. That via problem, comes change. That via our struggles, we discover energy. And so, yeah, that is my over… I’ve been doing it for over 30 years now, as a mind coach, if you’ll, sort of like a private coach, like a bodily coach. A coach to your physique makes you stronger, extra versatile, extra agile, helps you create extra endurance, extra vitality.
Nicely, I would like your psychological muscle mass to be sharper. I would like your psychological endurance to be stronger. I would like your reminiscence to be, you realize, enhanced, and a lot extra. And also you would possibly hear a few of my canine within the background. And so I’m very obsessed with serving to folks of all ages and levels. And since I’ve been doing it for, you realize, just a few many years now, I imagine genius leaves clues. That’s not how good you might be, or how good your youngsters are. It’s extra how are they good. And so I’m actually obsessed with serving to folks uncover and develop their innate intelligence.
Katie: That’s one of many issues I really like a lot about your story and about your strategy, is that, actually delving into the distinctiveness of every particular person’s genius. And I feel that’s the place typically I discover holes within the schooling system is, it, after all, has to keep in mind so many youngsters, which ends up in a number of form of averaging and catering to everybody. And it’s been actually enjoyable, even simply with six youngsters, to see how distinctive and totally different they every are, and the way their genius lies in several areas, and to get to hopefully assist them actually domesticate that. And to maintain, as I realized from you a lot, that love of studying, that’s so vital to them, and that curiosity. And I feel your story is so unbelievable, and provides a lot hope. As a result of realizing you now, it’s exhausting to ever imagine that you simply struggled with studying, and reminiscence, and all this stuff. As a result of I’ve seen you in entrance of crowds, initially, trying easy at public talking. However second of all, having the ability to keep in mind actually advanced collection of numbers, and every kind of issues, then even keep in mind them backwards immediately.
And I definitely all the time depart impressed each time I hear you converse, and each time I learn your work. And we’ve used your programs for folks listening. I’ve used your programs with my youngsters as nicely. As a result of I actually do suppose, you realize, that love of studying and sustaining that as we grow old as a superpower, which you discuss a lot. As a result of I feel particularly in at present’s world, the place entry to data is nearly limitless, it’s not about memorizing info, or simply having the ability to get via worksheets and checklists. It’s about studying study and studying adapt rapidly. I feel that’s what’s so lovely in your strategy. And I really like your new work as nicely, since you discuss mind well being from a number of totally different angles. So to start out off broad, are you able to sort of stroll us via a few of these keys to what you name limitless mind well being?
Jim: Yeah, completely. And also you’re mentioning, you realize, along with your six youngsters, how everybody learns in another way. And I’m sporting a shirt if individuals are watching this on video, it says neurodiversity, which is this concept that folks expertise and work together with their world in many various methods. And there’s nobody “proper approach” of considering, or of studying, or behaving. And these variations usually are not considered as essentially deficits.
, once you talked about our programs, and we have now college students in each nation on the planet, 195 nations. We now have a number of knowledge. And we educate folks extra of the software program, if you’ll, metaphorically. Learn how to learn quicker, focus, keep in mind issues, do higher in class. However the {hardware}, you must deal with additionally, proper? Which is, you realize, the precise bodily efficiency of this mind that we have now. , and our means to study, and to have the ability to relearn, or perhaps even unlearn, is so crucial.
Issues that we suggest by way of having a limitless mind are, nicely, we all know that… My work of limitless was endorsed by the Founding Director of the Cleveland Clinic Heart for Mind Well being, by the highest Alzheimer’s researcher at a Harvard College. We all know roughly, you realize, one third of our mind efficiency is predetermined by genetics and biology, leaving at the very least two thirds in our management. And there are 10 issues that I actually give attention to particularly, to have the ability to optimize that. And these are all stuff you’ve had specialists are available in to speak about. Fast abstract. And I’d suggest as I am going via this moderately quickly, Kwik model, if you’ll, is to make it sensible for everyone, is perhaps they might…you realize, I encourage folks to take some notes, that helps with their forgetting curve. However perhaps assess your self. , perhaps even one thing easy like, as you’re taking notes on a scale of zero to 10, how a lot vitality, or effort, consideration are you placing in direction of this class. As a result of everybody needs, like, the one factor, and I actually don’t suppose that there’s a magic capsule, as a lot there’s processes.
And so in no particular order, let’s begin with a very good mind weight loss plan. , you might be what you eat. What you eat issues. What you eat and soak up issues, particularly to your grey matter. An space of science referred to as neuro vitamin, that your mind is barely perhaps 2% of your physique mass, however it requires 20% of the vitamins. And among the vitamins that your mind requires is totally different than the remainder of your physique. I wish to get most of mine via meals. And it’s exhausting, as a result of everyone seems to be bio particular person. So I’ll state that. I don’t suppose there’s, you realize, one factor that’s good for anyone that might be one thing not so nice for anyone else. , so meals that I personally eat are issues like avocados for the mono saturated fat. I really like blueberries. I can eat all of them day. I name them mind berries. , inexperienced greens like broccoli, kale, spinach. I do know some folks speak in regards to the hormesis by way of among the issues which are in greens which are defending them from hazard. However I do issues like, you realize, chilly, and warmth, and do sure issues purposely.
If folks’s weight loss plan permits, the choline in eggs is sweet for cognitive well being. Your mind is generally fats, so I like to include some wild salmon, perhaps some sardines, a little bit little bit of turmeric right here or there for some taste, and, you realize, reducing irritation advantages. Darkish chocolate is so vital. And a number of this stuff I may put even in a smoothie. , most likely not the salmon. However it’s simply one thing that’s nutritious and scrumptious. I imply, clearly, we all know a number of issues to keep away from, extremely processed meals, the seed oils, sugar, oh, my goodness. And so a scale of zero to 10, a very good mind weight loss plan. Quantity two, killing ants. I bought this phrase from Dr. Daniel Amen, a mutual pal of ours, computerized unfavorable ideas. And I imagine that our beliefs are issues, that each one conduct is perception pushed. Usually at occasions the place I’m doing these demonstrations, folks will seize me afterwards and say, “Jim, I simply have a horrible reminiscence. I’m getting too previous. I don’t suppose my child’s good sufficient.” It’s like, “Cease. For those who struggle to your limitations, you get to maintain them.” Proper? Your mind is that this unbelievable supercomputer. And your self-talk is this system that may run.
So should you inform your self, “I’m not good at remembering issues, I’m not good at remembering names,” you gained’t keep in mind the identify of the subsequent particular person you meet, since you’ve programmed your supercomputer to not. So I imagine all conduct is perception pushed, and that our thoughts is all the time eavesdropping on our self-talk. To not say that you’ve got one unfavorable thought, it ruins your life any greater than consuming that one doughnut will. However I feel the consistency and the behavior of claiming sure issues may have an effect on us in a really deep approach. And so forth a scale of zero to 10, how optimistic, encouraging are ideas.
Quantity three, and I do know you discuss this lots, and I’ll simply discuss it, is simply motion. You say sitting is the brand new smoking. I discover that what’s so vital for me is, as I work, I do some deep work perhaps 90 minutes, in cycles, 90-minute periods. And I have a tendency to remain, like, time chunk issues the place I give attention to one exercise. I don’t need to simply carry on going backwards and forwards, or attempt to do that process, switching the place I’m turning on a cognitive internet in my thoughts, after which switching to a different one, after which takes a number of vitality. However throughout a mind break, I’ll take time to hydrate. I’ll take time to do some deep respiratory. After which I’ll take time to maneuver. I don’t know what it’s, I’ve to get in my steps every day. It’s one thing that works for me.
Each morning, I’ve to do, like, a very good half-hour, normally round zone two cardio. And I simply really feel prefer it helps me sleep higher. I really feel prefer it helps me suppose clearer. The recent air and the daylight, you realize, may be very supportive additionally. So I don’t imply essentially Pilates thrice every week or CrossFit. I imply, simply, like, how a lot are we transferring all through the day? , as your physique strikes, your mind grooves. If you train, you construct brain-derived neurotrophic elements, which individuals say is like Miracle Gro or fertilizer for neuroplasticity. We all know there are research performed when individuals are listening to your podcast, or they’ll perhaps hearken to an audiobook, they usually’re doing one thing rhythmic, like, they’re on an elliptical, or a cycle, or they’re going for a stroll, that they’ll perceive it higher and retain it higher additionally, as nicely. So on a scale of zero to 10 is motion.
Quantity 4 is vitamins, mind vitamins. And once more, I desire to get it via my weight loss plan personally. However, you realize, perhaps we have to complement additionally, as nicely, particularly within the way of life that we have now, which is admittedly, you realize, self and quick paced and ever altering. I’d all the time go to the specialists, and also you’ve had a lot of them in your present. And I’d love to choose your mind on, you realize, sure vitamins that perhaps you discover is helpful for stress administration, or focus, reminiscence, or extra psychological vitality. Additionally, you realize, but in addition testing, proper? Go to a purposeful drugs physician, and do microbiome take a look at, a nutrient profile, and see what we might be missing. , should you’re missing sure B nutritional vitamins or D, your omega 3s, it may positively compromise your means to be mentally there. In order that’s quantity 4.
Quantity 5 is…and I’m going via fast fireplace, is a optimistic peer group. , we’ve heard this phrase in self-improvement, who you spend time with is who you turn out to be. That we’re the common of the 5 folks we spend probably the most time with. For those who’re round 4 broke folks, watch out since you’re in your approach to be quantity 5. And, you realize, we have now these mirror neurons in our nervous system, which permits us to really feel empathy. For those who’re watching one thing like sports activities, or you possibly can sort of really feel what the character’s going via within the film you’re watching, or the present you’re watching. Your mirror neurons are turned on identical to youngsters, and we are likely to imitate how we are saying WATCH, W-A-T-C-H. We are likely to imitate folks’s W, is their phrases, their language, the folks round us. The A are the actions. We are likely to behave just like the folks round us that we spend time with. The T are the ideas. And we talked about how ideas actually are issues. The C is our character.
I heard this quote not too long ago. I don’t know who to attribute it to. However they mentioned, “Integrity is measured by the space between somebody’s lips and their life.” The gap between somebody’s lips and their life. And I feel it’s higher nicely performed than nicely mentioned for certain. However we are likely to mannequin our character across the folks we spend time with. After which that’s the C and the H lastly, are habits. And we all know that first you create your habits after which your habits create you. You create your habits of meditation, of train, of journaling, or consuming the very best nutritious meals ever, and people habits create you again. So, optimistic peer group is so vital. All of us want folks to encourage us, to problem us, to cheerlead for us. And should you haven’t discovered that particular person but, or these folks, I’d suggest be that particular person for anyone else.
Particularly we might be that particular person for ourselves. I feel a part of self-care isn’t just, you realize, essentially going to the spa, and doing these issues. However perhaps it’s placing borders and bounds across the issues that you simply maintain vital in your life. , your time, your vitality, your feelings, your coronary heart. And a part of his self-love is falling in love with the particular person within the mirror that’s been via a lot, however continues to be standing, you realize. And I feel generally we don’t credit score ourselves with how far we’ve come within the course of. And so I feel self-love is vital. However going again to optimistic peer group, it’s not simply our neurological networks, or our organic networks, it’s additionally our social networks. Like, whether or not or not anyone smokes has much less to do with their biology and extra to do with, does their pal smoke, or their pal’s pal smoke? In order that’s quantity 5.
Quantity six is a clear surroundings. And that is one thing I’m placing further give attention to, you realize, of current. However simply, I feel our exterior world is the reflection of our inner world typically. And we all know that once we make our mattress, or we clear off our desk, or we file the folders on our laptop computer, we have now readability of thought additionally as nicely. And so I feel it’s vital to Marie Kondo our thoughts. That generally should you’re in a messy surroundings, it takes vitality and reminiscence to have the ability to retain the place the whole lot is. And so, you realize, why use that extra vitality in processing for that once you don’t have to. In order that’s quantity six. After which lastly, 7, 8, 9, 10. Seven is a giant one, once more, that you simply’ve lined in your podcast. And I point out your podcast lots, as a result of I’m an avid listener, and our crew listens to it additionally, as nicely. My enterprise companion is all the time sending me episodes. Sleep, proper, and particularly with regards to our mind well being. And that is one thing I’ve an intimate expertise with.
For 5 straight years as an grownup, I slept 90 minutes an evening, in complete, not even straight, however very interrupted. I ended up being identified with extreme sleep apnea, the place I ended respiratory 250 instances an evening. And every time counted as like 10 seconds. In order that’s what an episode was. If I ended respiratory for at the very least 10 seconds, they had been counted. And there was over 250 episodes an evening on common. And so I’d get up suffocating, and I’d use a CPAP, and a dental system, and, you realize, all these various things, and nothing actually labored. I had this surgical process at UCLA with their head of throat over there, they usually did one thing referred to as the UPPP, which they took out my uvula, my taste bud, my tonsils. And my sleep jumped as much as 4 hours, you realize, which isn’t a number of sleep, however it’s remarkably greater than 90 minutes.
However going again to sleep, I’ve since improved it with varied suggestions from sleep specialists, and coaches, which I’ve many. However all people, once more, I feel there’s a present in each problem. Identical to, you realize, my two largest challenges rising up had been studying and public talking. They usually grew to become my strengths. I feel there was a present additionally in not sleeping.
And on a aspect tangent, I feel one among them is, it pressured me to double down on the whole lot I educate. , I’m an avid reader and centered, however I the whole lot that I educate is one thing that I exploit personally, as a result of I used to be at such a deficit. , each single factor was impaired. As a result of that’s what occurs once you don’t sleep. Each organic operate will get impaired and lowered. So it pressured me to actually get good at what I do, and stay what I educate, and apply what I publish, proper? However the different factor is, the opposite present in there was, I grew to become extraordinarily good at controlling my time and my commitments. As a result of once you really feel like you might have a restricted quantity of vitality since you’re not sleeping, or restricted with a bandwidth of focus, consideration, alertness, you don’t over-commit. And so the whole lot in my life actually is heck sure or heck no. And, you realize, I don’t have too many tabs open, which I feel lots of people battle with mind fog or psychological fatigue, simply because it’s stress induced, as a result of they’ve so many commitments. And I point out a number of books, like “Good to Nice,” Jim Collins. That good is the enemy of nice. That once you say sure to one thing, you’re not saying no to your self.
And so, like, proper now, Katie, there’s nobody else I’d moderately be speaking to proper now, nowhere else I’d moderately be as a result of my commitments are very clear. As a result of I feel a number of vitality is getting used up the place, you realize, we have now this picture of who we’re projecting on the market, we have now this picture who we worry we’re. And we have now this, you realize, our correct self-image. And it takes a lot vitality to have the ability to handle all that. And so, it’s good when you might have, like, the extent of alignment or congruency. And that got here out of a deficit of sleep. And we’ve performed a number of episodes on sleep optimization, as you might have. We dedicate an entire chapter in “Limitless” on that, as a result of once you’re not sleeping, you realize, you’re not forming long run reminiscences. That’s the place you consolidate quick to long run reminiscence, the sewage system kicks in once you’re sleeping in your mind to assist cut back the beta amyloid plaque. You additionally dream, which is an unbelievable useful resource. We speak lots about remembering your desires and a few highly effective concepts which have are available in all through historical past, artwork, science, literature, innovations that got here out of dream states.
After which lastly, 8, 9, 10. Eight is… Zero to 10, once more, for sleep. Mind safety. , are your youngsters sporting a helmet? Are they taking part in excessive sports activities? , your mind, it’s very resilient, however it’s additionally very fragile. And my dad and mom immigrated to the U.S., my dad was 13, you realize, our household lived at the back of a laundromat that my mother labored at. That they had many roles. And so I wasn’t not very nicely supervised, which is why I had so many accidents as a child. My grandmother truly was my caregiver. I had my accident after I was 5 years previous, she began displaying early indicators of dementia. And, you realize, she was my hero. And to see somebody that you simply love, that you simply spend probably the most time with, you suppose the world of, and he or she calls you by your father’s identify, or she says one thing that she simply mentioned not 30 seconds in the past, it put me on this path. One other, you realize, sort of signpost, if you’ll, by way of the trail I selected to take.
And so, you realize, we donated 100% of my e book, “Limitless,” all of the proceeds to charity, a whole lot of hundreds of {dollars} to Alzheimer’s analysis, particularly for girls. As a result of ladies are twice as more likely to expertise Alzheimer’s than males. And but many of the analysis is finished on male brains. , many of the remedies on male brains. And so I’m very obsessed with that. And likewise constructing faculties. We had been very lucky, you realize, the previous couple of years, we’ve constructed faculties in every single place from Ghana, to Guatemala, absolutely funded this constructing of the colleges, and textbooks, and academics and well being care, and clear water that retains youngsters from going to highschool. However these are our two sort of, you realize, issues we’re most enthusiastic about. , so at no matter age or stage, I may inform you, is, we grossly underestimate what our mind’s able to. However you must shield that mind. So put on a helmet.
Quantity 9 is new learnings. And I’m preaching to the choir, to everybody listening, however your mind is sort of a muscle, it’s use it or lose it. If I put my arm in a sling for a yr, it wouldn’t develop stronger, it wouldn’t even keep the identical, proper? It will atrophy. And so that you need to ensure you train your mind. And for me, my favourite train…I do know you’re a velocity reader, is studying, proper? I feel studying is to your thoughts what train is to your physique. And it’s my favourite approach to train my psychological muscle mass.
After which lastly, quantity 10 is stress administration. And that is the invisible one as a result of we don’t see it, however we really feel it for certain. Persistent stress has been confirmed to shrink the human mind. , cortisol, adrenaline, you’re in that struggle or flight, you’re not in that sort of parasympathetic, relaxation and digest. And it’s scary. , like, even with all of the worry mongering, it bleeds, it leads. There’s an algorithm in our thoughts, identical to there’s in social media, that if no matter you eat on social media, they provide you extra of. So should you’re on Instagram, and also you identical to, share, touch upon all of the cat movies, proper? Then they present you extra cats, and that turns into your actuality, proper? That turns into your information feed.
Nicely, if we’re simply what’s darkish and scary on the planet on a regular basis, then that’s what we’re participating with, then our minds are seeing extra of that. And our reticular activating system is admittedly charged for searching for these issues. And that creates worry. And continual worry truly suppresses the human immune system. It makes you extra inclined to colds, to viruses, to flus, an entire space of science referred to as psycho neuro immunology. And so, you realize, how are we managing our stress? How are you dealing with stress on a scale of zero to 10? , my favourite factor is meditation. I do it twice a day, and I’ve for years. And that permits me, even after I wasn’t sleeping, to have the ability to catch up, sustain, and likewise get forward. And I exploit quite a few gadgets that you simply point out additionally, expertise, to have the ability to help that sort of parasympathetic, you realize, spending extra time in that alpha and people theta brainwave states.
So, these are 10 issues that actually, I am going to. I need to ensure that these are foundational for me. And there are methods of doing this stuff which are actually cheap. , you get the methods of forming your routines, perhaps you might have youngsters, that you possibly can do a number of this stuff along with your youngsters additionally as nicely.
Katie: Yeah, I feel youngsters are among the finest academics of that. And I feel every of those factors you talked about may simply be its personal collection of podcast episodes, as a result of there’s a lot to study on every of these. However to focus on a pair that I feel actually stand out, particularly for the dad and mom listening. I’ve all the time cherished your give attention to new studying. And I feel that actually is what retains our brains, and our our bodies, and our minds younger. And I feel for that purpose, having youngsters is wonderful as a result of they’re our academics in remembering issues like studying new issues and play. And I do know one factor we do in our household is, at the very least each quarter, however normally each month, we have now a brand new form of household problem that we tackle that normally entails some side of studying. So that is concerned up to now issues like studying resolve a Rubik’s Dice, or taking part in chess, or several types of artwork, or new motion patterns. Which these are probably the most difficult for me not rising up as an athlete and attempting to turn out to be one as an grownup. However I really feel like something we’re doing that’s difficult our consolation stage in our brains has a lot payoff in different areas. That’s simply one thing I all the time encourage households to implement, is do these collectively as a enjoyable household sport, to study one thing new. And sometimes I’m shocked by simply how quickly youngsters choose this stuff up. And I’m the one struggling to study the brand new language, or to relearn play the piano as an grownup, they usually simply choose it up so immediately.
However I’d additionally love to actually delve into the sleep aspect a little bit bit extra, as a result of such as you mentioned, that is one thing that you’ve got personally put a number of dedication towards enhancing in your personal life. And I’d guess, as a result of it’s a battle for you, you’ve tried all kinds of issues, and possibly have some nice perception into what works and what doesn’t. And, after all, with the caveat that there’s personalization within the sleep house, as nicely, I do know, sleep is usually a battle for folks, it’s typically a battle for teenagers. And as you identified so nicely, if we are able to enhance sleep, that ripples into all areas of our life. And also you talked about, you’ve improved yours fairly drastically in the previous few years via stuff you’ve performed. So any ideas, perhaps some particular to folks that we are able to do to assist our children develop a very nice sleep basis from a younger age?
Jim: Sure. Apart from I had my household examined additionally, as nicely, my dad and mom, my siblings, they usually all have sleep apnea. So a part of it was a genetic problem that we collectively wanted to have the ability to overcome. After which a part of my sleep points additionally got here by way of origin, was my each day coaching. As a result of no matter you rehearse, you realize, no matter you’re doing repeatedly, you get higher at. And since I had these studying challenges, it wasn’t as a result of I used to be not prepared to work exhausting. , my dad and mom actually instilled that sort of self-discipline and work ethic. However I may work two or thrice more durable as the opposite youngsters in class, for a lot much less grades. And so I used to be on the opposite a part of the bell curve that made, you realize, these achievers potential. However a part of it was, I’d pull these all-nighters in highschool, you realize, at first, freshman yr of faculty, earlier than I realized these expertise. And that, you realize, was not one thing nice to ingrain early on.
, I believed I used to be I used to be giving myself a bonus by working all night time, when it was truly extra detrimental. And so I began creating these grooves and these habits by way of my sleep hygiene. And that’s most likely not advantageous. Even after I, you realize, began instructing this and I began touring, and I might be on the street greater than half of the yr, waking up in several cities. And it’s actually unhealthy once you’re a reminiscence professional, and also you overlook what metropolis that you simply’re truly in that day. However sleeping in international environments, like, you realize, totally different resorts, jetlag, time zones, all of that. So whilst my profession, I by no means had the consistency of getting a sleep sanctuary, proper? Having sure rituals, as a result of the surroundings positively will get coded by way of what we’re studying. That’s why we are saying don’t work in your mattress, proper? , since you begin connecting these emotional states and moods to that exercise. And also you surprise why you’ll be able to’t flip your mind off, you realize, once you’re mendacity in mattress. As a result of, you realize, you’ve conditioned that surroundings for that exercise.
And so, that being mentioned, as background, the foreground by way of what I do, among the issues that transfer the needle for me. Okay, so I get direct daylight very first thing within the morning. And that is attention-grabbing, some of these items I don’t discuss, however I did an episode not too long ago in regards to the components. And it’s attention-grabbing, elemental, there’s the phrase psychological within elemental. And, you realize, the 4 components had been like, what hundreds of years in the past, they thought the whole lot was made up of those 4 components, proper? Earth, and fireplace, you realize, water, and air. And so, you realize, if we’re speaking about biohacking and biohacking your mind, a number of it may be performed cheap, if not free. So I attempt to incorporate these 4 components in my morning routine. So one thing easy like, after I get up, inside quarter-hour, I need to go outdoors, proper? And after I’m outdoors, I get the recent air, I hydrate, so I get my water as a result of we may lose as much as a pound of water whereas we sleep, via respiration and perspiration. And we all know that our mind is generally water. And only a drop in hydration may compromise our response time and our considering velocity.
So I’m consuming this water and I’m actually barefoot in my yard. So I’m getting grounded additionally as nicely. And I watch the solar come up each single morning. It’s my non-negotiable. , and also you’ve heard different specialists in your present discuss resetting their circadian rhythm. However I simply try this. And I’m outdoors for perhaps 20 minutes. And I haven’t touched my cellphone. , we hear different folks discuss it, however I simply don’t need to rewire my mind very first thing within the morning after I’m in that relaxed state of consciousness. , you’re very impressionable. If the very first thing you do is choose up your system, you’re reprogramming and rewiring your thoughts for distraction. Each like, share, remark, you realize, ring, ping, ding, cat video is driving you to distraction. After which we’re rewiring our mind additionally for being reactive, proper? You get a message on social media, like, you realize, a remark, or one thing, or a voicemail, and it may simply hijack your temper for the day, versus being proactive and designing your day.
And so after I’m outdoors, I sort of take into consideration… And this goes again to sleep. However I take into consideration, you realize, bringing pleasure to the method. And I feel I’m on the age of, you realize, my profession and my life, I simply need to convey extra pleasure. I really feel like that should you may do what you like, or discover a approach of loving what you do, you possibly can add 5 days to each week, proper, you realize, the place most individuals look ahead to the weekends. And so, I do that thought experiment each morning whereas I’m outdoors, and I mentally venture to the longer term. And, you realize, I think about myself on the finish of the day, and a member of the family or a pal asks how my day was and I say, “This was wonderful. I crushed it at present. It was unbelievable.” And I say, “Okay, what needed to occur to ensure that me to say these phrases, to ensure that me to really feel that approach?” And it normally just isn’t like I did 200 issues on my to do record, however it’s normally, you realize, three issues personally, and three issues professionally, that I would like readability on, I would like to have the ability to hit that focus on. And in addition to having that to do record, I even have, like, a to really feel record. What are the feelings I need to domesticate at present?
, you talked about one, like, curiosity, a stage of enjoyable, and playfulness. As a result of youngsters are extremely quick learners as a result of they domesticate these states. , anyone talked about to me at one of many occasions as a result of I do a number of video games in my speeches and our coaching, that, “Hey, I ended taking part in as a result of I grew older.” And I used to be like, “No, you get older, since you stopped taking part in.” Proper? And I feel chronologically, only one factor, however it’s, you realize, talking extra in regards to the age of our thoughts, after which the age of our spirit or coronary heart, if you’ll. So so as to have the ability to win the day, you must win that first hour of the day, you realize, as we all know. So getting the weather very first thing within the morning is so vital. After which at nighttime, I’ll reintroduce these components additionally as nicely. , it’s humorous, as a result of, like, as hunter gatherers, we’d know, it was time to fall asleep, as a result of there could be a drop in two issues. A drop in gentle and a drop in temperature. However trendy conveniences, you don’t get that, proper? You have got, you realize, the trendy temperature thermostats in properties these days, most properties. , and likewise you might have lighting, proper?
, I don’t go on my system, sincere fact, the previous 90 minutes in a day. I simply don’t. And never as a result of I’m so enlightened, it’s simply I really feel like I’m at a drawback if I try this, as a result of I’m so delicate to that. , we hear about blue gentle and the way it sort of methods our thoughts in considering it’s nonetheless daytime, and we don’t produce the melatonin and temperature. Proper? And so I’ve my blackout curtains so I make it darkish, proper? Typically I exploit a watch masks if I’m touring. Or for temperature, for me, what works is I do my sauna extra within the afternoon. That simply works for me. Typically after a exercise additionally as nicely. I discover I feel so nicely in a sauna. I don’t know what it’s. And I’ve a conventional sauna and likewise a Sunlighten sauna. And I really feel like I provide you with, like, some my finest concepts there. However I’ll even take a heat bathtub with some Epsom salt. I feel the magnesium, it really works for me, it strikes the needle for me. And once you get out of these heated environments, your core physique temperature drops, after which, you realize, produce the melatonin, which triggers that rest.
Going again to bringing extra pleasure into issues and extra enjoyable, I don’t need it so structured identical to with my weight loss plan, as a result of I discover that generally after I was… , I’ve experimented with varied diets, nearly all of them, simply testing it by way of my biology. However I discovered that generally I used to be so pressured about what I used to be consuming that it sort of countered any profit that I used to be getting. And similar factor with sleep. Typically after I take a look at all my gadgets and I used to be trying so deeply in my deep sleep, or my REM sleep, or my gentle sleep, and measuring each little factor, I discovered for me, generally, that it nearly grew to become an obsession to actually add extra anxiousness to the method.
However I exploit, you realize, a pad on my mattress, going again to temperature additionally. Some folks like their ChiliPad, or a eightsleep, or what have you ever. And that’s one thing that works for me additionally as nicely. I’ve a weighted blanket, and, you realize, I play one thing on a NuCalm system for deep sleep. , within the background, flip off all of the Wi-Fi in our dwelling, as a result of I’m delicate definitely to EMFs for me personally. And yeah, I don’t do caffeine previous midday. I don’t eat too near bedtime both. And I positively don’t work, you realize, inside just a few hours of going to sleep. However these are a few of my go tos. And, you realize, I’m trying ahead to having you on my podcast additionally to speak about yours, since you’ve most likely forgotten extra about this stuff than most individuals will ever study. However sleep may be very, crucial. It’s bought to be the primary mind hack, for certain.
Katie: Yeah, I absolutely agree. And also you simply gave so many absolute gold ideas proper there, I feel. And I really like that you simply give attention to those which are cheap or free because the precise core foundational ones. As a result of I feel typically, there’s this tendency to get swept up within the concept of all these cool new bio hacks. However on the finish of the day, to your level, it actually goes again to our foundational habits, with sleep being form of the cornerstone. And those you talked about, of getting that morning daylight, there’s simply continued analysis displaying up that helps that as actually an anchor level to your circadian rhythm, and your cortisol and melatonin patterns. And that is very true for teenagers as nicely. So I really feel like for folks, if you may make this a behavior within the morning, to get outdoors along with your youngsters, it’s a good time for dialog. For those who might be, you realize, barefoot on the grass, such as you mentioned, even higher.
However that gentle… And it doesn’t need to be an hour, it may be 10 minutes. Early morning gentle makes an enormous distinction, together with… One tip I inform dad and mom that has made a giant distinction in our home is to form of have two separate lights. So the bulbs in our ceiling are daylight bulbs with a broader spectrum of sunshine. After which we have now lamps which are decrease down, which are heat crimson gentle solely. With the concept that when the solar units, it’s not even simply the colour of sunshine that’s vital too, we need to cut back the depth of the sunshine. However we wish the extent of the sunshine to be extra eye stage or under, as a result of that’s what we’d expertise with campfire, with these varieties of issues. For fogeys, should you can simply construct that into your own home with timers, so that you don’t have to consider it. That alone will assist your youngsters be extra drained at mattress time.
Jim: That’s an enormous takeaway. I’m going to try this this week, 100%. As a result of I like trying on the solar taking place additionally. , I make that a part of the ritual to reconnect with household additionally as nicely. However I really like having the crimson gentle truly at that angle, as a result of that is smart to me. I’m gonna positively take a look at that.
Katie: Superior. Let me know the way it goes. And likewise your tip about not consuming too near bedtime, crucial for youngsters as nicely. Clearly, you don’t need them going to mattress ravenous. However should you can put a pair hours between meals and bedtime, it tends to assist everybody sleep lots higher. And I need to additionally get an opportunity to delve into among the extra biohacking stuff as nicely. However I really like that these are issues anybody can implement of their dwelling as is. And one other one you talked about earlier that I feel is vitally vital and sometimes ignored as nicely, is that social connection side. I not too long ago had a Harvard researcher on who mentioned, within the longest examine of human grownup growth ever, that was the important thing takeaway for them. Was that, our social connections and relationships are an important issue for longevity, extra so than smoking or not, extra so than weight problems, extra so than what we eat. And I really feel like many individuals are struggling on this space after the previous few years. And so to your level, should you guys might be the initiator, and be the one who begins this, and establishes these social bonds, and makes it a daily behavior, I feel not solely is that top-of-the-line issues we are able to do for our personal well being, however modeling that for our children will help them have that foundational side of their lives as nicely.
Jim: I really like that a lot. Even, you realize, having household meals, proper? , that was one thing that I used to be very lucky, despite the fact that my dad and mom had been gone earlier than I woke as much as go to work and the whole lot. However they might all the time come again for dinner. And having these household meals are some my core reminiscences definitely. I’d additionally say it’s not simply what we eat, it’s how we eat and who we’re consuming with, proper? And why we’re consuming these issues. , as a substitute of binge watching one thing when you eat, truly being acutely aware and aware of the method. Like, mindfulness doesn’t need to be simply restricted to our meditation time, you realize, our whitespace time, however it is also being aware once we’re brushing our tooth, or aware once we’re chewing. Chewing is sort of a misplaced artwork these days, you realize, however we all know that our abdomen doesn’t have something mechanical to interrupt down meals, proper? It’s extra chemical. , however clearly, it’d be fantastic to have the ability to take extra bites, if you’ll, and chew our meals. And so it’s much more simply digestible.
And I feel that’s actually vital, you realize, the place even we’re speaking about not simply what, however how, who, the place we’re consuming additionally as nicely, once we’re consuming. And so, you realize, I don’t need to be hungry otherwise you don’t need your youngsters to be hungry as a distraction. Identical to chilly, like, I need to make it chilly, however I don’t need it to be so chilly that’s distracting me from sleeping, proper? It’s conserving me from sleeping additionally as nicely. However discovering that not even stability, discovering that concord. , for me, it’s not about a lot life stability. Steadiness, it’s attention-grabbing, phrases impact our nervous system, how we course of it. Steadiness, should you look it up within the dictionary, it says, equal quantities of… , it seems like I’m on a stability beam. And that’s very traumatic for me. That any second you possibly can sort of tip or fall off. And, you realize, I don’t need to spend equal quantity working as I do equal period of time understanding. However I feel my metaphor, and a part of how we study and we educate youngsters is thru metaphors, and parables, and tales, is extra like a symphony, like an orchestra. , not each instrument performs an equal period of time, however they arrive in, they usually add their distinctive worth, their distinctive means, their superpower, after which they create artwork as nicely.
So I feel there’s a science to studying, a science to residing. However I feel additionally equally vital, there’s an artwork, and a creativity, creativeness. Even after I’m studying, I used to learn completely nonfiction. , for 4 years, I learn a e book a day. And we’ve talked about velocity studying and stuff like that in a earlier episode collectively. However I’d keep away from fiction. However the previous 10 years of studying nearly an equal quantity of fiction. And fiction is what I learn at night time. I by no means need to get all heady in my thoughts, and do important considering, and skim neuroscience or entrepreneurs’ content material earlier than I am going to mattress, as a result of that sort of places me in my prefrontal cortex. However I like studying extra fiction. And it’s humorous, as a result of nonfiction, you’re studying primarily via data. Fiction, you’re studying via creativeness, you realize, as a substitute of knowledge. And it clearly takes creativeness to put in writing good nonfiction. And I do know you’re a bestselling writer, and you realize that. And likewise, fiction clearly has data in it as nicely.
However fiction studying has been proven to enhance EQ, proper, our emotional quotient, to boost empathy, that will help you see from totally different factors of views, to know storytelling, to have the ability to increase the issues which are really limitless, our creativity, our creativeness, and a lot extra. So on my nightstand, I’ve a journal, as a result of I really feel prefer it’s vital for me to get issues out of my thoughts. So I don’t put vitality in direction of it, and I write down my desires, as a part of it. I write down my gratitude, as a result of these emotional states are vital for me to get into that parasympathetic sort of relaxation and digest. I’ve a glass of water there. And that’s extra as a result of… I don’t drink it at night time as a result of I don’t need to use the restroom and get up doing that. However I’ll drink it, you realize, within the morning. And I really feel prefer it’s units your surroundings up even along with your youngsters to have the ability… What’s good for you, you need to make it simpler. And the issues that aren’t so good for you, you need to make it harder. So I don’t have my cellphone within the bed room. And this has nothing to do with willpower. But when I put it into my rest room, I need to contact it, you realize, very first thing within the morning. So I need to make it harder to do issues which are most likely not the very best for me.
So I’ve my journal on my nightstand going again to sleep, I’ve a glass of water, and I’ve my Oura Ring charger. After which I’ve a fiction e book. , and generally it’s a comic book e book. , we’ve talked about this, I really like superheroes. And, you realize, I used to flee after I was being bullied, in my creativeness, and never feeling like I wasn’t sufficient. It allowed me to comprehend that, you realize, we’re all on this hero’s journey. And even should you see the opening cowl of “Limitless,” I break it down the e book primarily based on Joseph Campbell’s “Hero’s Journey” additionally as nicely. So I’m a giant lover of that. And it brings me pleasure, it makes me really feel like a child once more. And I feel these are good states to domesticate after I need to have the ability to, you realize, have a protected place to have the ability to go to sleep.
Katie: Such as you, I centered on nonfiction for a really very long time. And I really feel like my youngsters had been nice academics in studying to like fiction, and even superhero tales and flicks much more. And I feel youngsters are so nice at that creativeness piece that you simply talked about, that we are able to study a lot from them. We regularly as adults need to default to that extra information-based studying. However I really feel like we are able to get extra in that childlike curiosity and playfulness and creativeness house. That’s how, to me, retention actually goes up once you’re capable of be in that zone.
And I need to circle again to a remark you made earlier. You talked about if we struggle for our limitations, we get to maintain them. And this has been one among my private classes within the final couple of years, is simply how profoundly our internal ideas and our internal speak actually impacts our bodily well being, our psychological well being, so many points of life. I feel it’s additionally a difficult one for lots of people to even first, turn out to be conscious of, after which secondly, to begin to domesticate higher. So I’m curious you probably have any ideas for folks in form of curating and cultivating more healthy internal speak and habits that approach?
Jim: Yeah. And everybody’s totally different. Identical to with regards to meals or sleep, some issues that transfer the needle. For me, I feel self-awareness is a superpower. So I all the time begin with… Meta considering is considering our personal considering. So simply that consciousness that we do have this internal speak that’s there, is the primary a part of making any sort of change, as a result of you’ll be able to’t change one thing until, you realize, you make it extra express. I’m a giant individual that advocates for writing issues down. As a result of I feel it’s step one in creation, the inventive course of, the place you’re taking one thing that actually is invisible, and also you make it seen. And so that you made it one thing outdoors of you. And should you may try this, what else are you able to construct on that? , altering the phrases make a giant distinction for lots of people. That means, generally folks have this internal discuss, “Oh, I gotta choose up the children at present. I bought a exercise. I gotta meditate.” And simply altering like a phrase from bought to get, you realize, one little letter, change it from an O to an E. I get to choose up my youngsters at present. I get to maneuver and work out at present. , I get to check, or I get to arrange for this assembly, or no matter. I get to meditate. It simply modifications.
, I feel the issue is never the issue. I feel the issue is normally our perspective about the issue. And I feel once more, you realize, if I take into consideration a dominant query, like, how can I convey extra pleasure to this? , what do I’ve to be thankful for on this second? And never that it’s, you realize, a magic capsule, however it does redirect our focus. I discussed earlier, that reticular activating system. that RAS, that our mind is generally a deletion system. At any given time, there’s a billion, 2 billion totally different stimuli that we might be specializing in. So our mind is generally attempting to maintain data out, as a result of we’d be overloaded and overwhelmed. And once we let in issues that our reticular activating system deems one thing vital, like our identify. That’s why, you realize, I might be operating a marathon in D.C., I keep in mind truly doing this. I used to be operating the Marine Corps Marathon and anyone yelled out my identify. Like, Jim. And it’s clearly a quite common identify. So I do know I didn’t know the particular person, however instinctively, I needed to pause and look, as a result of, you realize, you’ve educated your nervous system to concentrate to issues which are vital.
And so, you realize, asking sure questions will shine a highlight on the factor that you simply’re searching for. And I really feel like we have now to manage these questions, as a result of the questions decide our consideration. the eye goes to find out how we really feel. After which how we really feel is gonna decide what we do, and the way we expertise issues in our life. And so we have now about 50, 60, 70 ideas, 70,000 ideas a day. And a number of these ideas come within the type of questions. And so, you realize, altering a easy query from, like, why does this occur to me? Or why can’t I ever study this? Or why can’t I ever lose this weight? Or no matter it’s. Possibly we may provide you with one thing like, how do I do that and discover pleasure within the course of? Proper? What’s the finest use of this second?
, a query I ask lots is, even with regards to our personal self speak, is, like, I’m my to do record and I say, “Oh my God, I really feel so overloaded.” , these ideas have an effect on me, like, these computerized unfavorable ideas. And I simply say like, “Okay, what on this record right here that if I did, would make the whole lot else simpler, and even make the remainder of stuff nearly, you realize, out of date if I did this factor?” Proper? As a result of it’s not even about time administration, proper? I used to be interested by this the opposite day, that not all people has equal, proper? Not everybody makes the identical sum of money. Not everybody has the identical Rolodex. I’m courting myself, Rolodex. Like, the quantity of community or contacts. Not all people has the identical stage of schooling, however all of us have 24 hours in a day. However it’s not even about time administration. It’s about thoughts administration. It’s about even precedence administration. , and I all the time suppose that an important factor is to maintain an important issues an important issues. That an important issues maintain an important factor or issues, an important factor or issues. As a result of we by no means need to do the issues that don’t matter, proper?
And so, you realize, I’ve heard you discuss in your podcast, the Pareto’s precept, the 80-20 rule. , obsessed about discovering that 10% or 20% of the issues that give me probably the most sort of return, as a result of I needed to after I was, like, particularly not sleeping. And so, with regards to our unfavorable self-talk, first pay attention to it. After which even when we discover ourselves saying one thing, I’d all the time say, like…I’d do a redo. And you possibly can have, you realize, like, perhaps put a little bit little bit of music or cartoon music within the background and sort of rewind it, after which say one thing else that’s extra aligned, and extra highly effective, even after I really feel pressured. I did a podcast referred to as ABRA, as a result of I really like magic. I realized these strategies on memorize an inventory stuffed with random phrases, you realize, out and in of order via a magician. However the distinction is, after I requested him, “Can I educate this?” He was like, “Yeah, share with whoever.” I don’t suppose he realized how many individuals I’d share with. However I spotted that there was a way behind what seems to be like magic, that genius leaves clues. And you possibly can do some outstanding issues, when you possibly can arrange your thoughts.
After which additionally, the very last thing I’d say with regards to your unfavorable self-talk, so there’s 4… Like, ABRA is an acronym, as a result of I exploit these mnemonics whilst I educate it. The A is you acknowledge that unfavorable phrase that you simply simply mentioned. You acknowledge it, you don’t resist it. As a result of what you resist persists. If I say, don’t take into consideration this, you’re simply gonna give it some thought extra. So that you acknowledge it. The B is, I are likely to breathe into it. So I think about the place in my physique. So if I really feel angst, or I’ve a thought, like, perhaps a ache someplace, I acknowledge it, the A, and I breathe into it, proper? And this might be not a bodily ache, it might be a splinter in my thoughts. And I’d acknowledge it, breathe into it. The R is I’d launch it. So with my exhale, I’d launch that factor that I’d usually complain about, or make an excuse about. After which the A is I align. I realign to my fact, which is normally reverse of what, you realize, that unfavorable thought is or was.
And so, I feel we’re all right here as a result of we need to make some sort of change. Individuals are listening to this proper now as a result of they need to make some sort of change. However change in our nervous system is usually exhausting, as a result of our nervous system actually is wired to develop till we expertise some sort of trauma. After which our nervous system actually needs to maintain us protected, proper? And so, you realize, uncertainty or change generally is a hazard, proper? And that’s, you realize, one principle of how we’re organized. However there’s solely 4 alternative ways to make a change, proper? You both need to do extra of one thing. , let’s say somebody meditates as soon as every week, they need to do extra of it, perhaps stand up to twice every week. Or they need to train thrice every week, as a substitute of as soon as. , you possibly can do extra of one thing. The second factor you possibly can do is do much less of one thing, you realize. And so perhaps you need to spend much less time in your cellphone or much less time, you realize, binge watching that present.
And this isn’t a judgment on these actions. For those who’re getting the consequence that you really want, that’s nice. However should you’re complaining about it, we are able to’t be upset by the outcomes we didn’t get from the work we didn’t do. And that’s simply sort of the coach of me popping out, you realize, as a result of I feel a coach is there to problem you to make some optimistic change. However you possibly can do extra of one thing, or you possibly can do much less of one thing. For me, it’s very binary. Or you possibly can begin one thing, proper? And so perhaps you’ve been, you realize, hesitant to ever meditate, you suppose it’s one thing that you must quiet your thoughts, which is totally not true. You possibly can’t cease your thoughts from considering any greater than you possibly can cease your coronary heart from beating. That’s what it does, proper? However perhaps that’s saved you from it. However perhaps you need to begin one thing. And my advice is, begin someplace wherever, however begin small. Possibly it’s not understanding an hour a day, should you’ve by no means performed it earlier than. Possibly it’s getting in your trainers, proper? Possibly in case your youngsters don’t floss their tooth, which we all know oral hygiene is essential for longevity, perhaps get them to floss one tooth, as a result of no person’s gonna cease there.
Possibly your youngsters aren’t studying, you realize, for half-hour a day. If folks have seen me on social media with Elon, or Oprah, or whoever, like, folks ask like, “How did you meet?” We bonded over books, proper? You learn to succeed. If anyone has many years of expertise such as you do, and you place it right into a e book, you realize, which you’ve performed a number of instances, then anyone sits all the way down to learn that e book, they might obtain many years of expertise into days, you realize. And that’s an unbelievable approach of reducing the educational curve. The problem is, if a baby’s not finding out, however perhaps, you realize, studying an hour is simply too exhausting, or half-hour is simply too exhausting, perhaps getting them to open up the e book, or studying one line within the e book, proper? Little by little, a little bit turns into lots. So you possibly can do extra of one thing… There are solely 4 methods you possibly can change one thing. You could possibly do extra of it, you possibly can do much less of it, you possibly can begin one thing new, or you possibly can cease one thing. Proper? And, you realize, Bruce Lee has a quote saying, you realize, the place you hack away on the unessentials. And I’d say that perhaps there’s one thing in your life that you simply simply need to cease.
I’d say cease, you realize, touching your cellphone for half-hour a day and see how that goes. Cease complaining, cease making excuses. These sort of issues frees up a number of vitality and, you realize, energy and a spotlight in direction of issues that you possibly can do to make issues higher.
The fifth approach is simply persevering with what you’re doing. However should you’re persevering with what you’re doing and never getting the consequence, and everyone knows the definition of madness. However I additionally suppose that no matter we’re not altering, we’re selecting. So if we’re not getting the consequence that we wish, and we’re not… There’s a quote in “Limitless” from a French thinker that will get shared lots. And it says, “Life is the C between B and D.” Life is the letter C between the letters B and D. B stands for start, D stands for dying, life, C, selection. I imagine that we’re the sum complete of all the alternatives we’ve made up up to now, good, unhealthy, or detached. , what are we going to eat at present? The place are we going to stay? Who’re we going to spend time with? All of the issues we talked about. However, you realize, with regards to selections, I imagine that these tough instances, they will distract us, these tough instances can diminish us, or these tough instances, they will develop us. However we all the time determine.
And I feel some of the vital issues with youngsters is reminding them of their very own company and their very own accountability. I discussed this in a podcast that we did years in the past introducing… I used to be going out to dinner with Stan Lee. And Stan is just like the particular person I needed to satisfy and spend time with. And he needed to satisfy one other particular person. And I choose them up and I needed to ask him, I used to be like, “You’ve made all my favourite superheroes, however who’s your favourite?” And he says, “Jim, my favourite is Iron Man.” And he says, “Jim, who’s your favourite?” And he had this Spider Man tie on. And I mentioned, “Spider Man.” And and not using a pause, in his iconic voice, he goes, “With nice energy comes nice accountability.” Proper? And everyone knows that. However I don’t know if it’s due to the accidents I needed to my mind early on, however even after I learn or hear one thing, I are likely to reverse issues fairly typically. And I heard one thing totally different. I used to be like, “you’re proper, with nice energy comes nice accountability. And Stan, the other can be true. With nice accountability comes nice energy.”
Once we take accountability for one thing, we have now nice energy to make it higher. And, you realize, that’s what I’d most likely inform, like, the 10-year-old little Jim, that we’re accountable. That perhaps our environments and our expertise formed us the place we’re, however we’re 100% accountable, you realize, for at present and tomorrow.
Katie: Oh, so many issues inside that, that might be their very own total episode. However I really like the main target of studying, I consider Naval’s quote that, “Learn What You Love Till You Be taught to Like to Learn.” And I consider your story and comedian books being such nice academics for you. And I feel typically dad and mom need their youngsters to learn faculty books or particular books that they suppose are going to assist educate them particular classes. However I feel if I circle again, that creativeness, no matter story they love might be such a instructing instrument. And that’s a lesson for adults as nicely. I really like the reversal of that Spider Man quote, it’s one thing I say to my youngsters typically, additionally in parenting them, is that, in order for you nice freedom, nice energy, that comes with nice accountability. And to the diploma that you simply present me you’re accountable, I’ve no need to limit your freedom and your energy.
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I additionally love the way you talked about these inner statements and questions we make. I feel this may be probably the most pivotal factor I’ve performed for myself up to now 5 years, is studying to alter these issues, wish to your level, as a substitute of why can’t I drop some weight, to, a how query of, how can I make this so enjoyable and really easy.
I feel there’s additionally a particular energy behind any assertion that begins with “I’m”. And so I ended saying I’m sick, and I began saying I’m therapeutic. I feel issues like that that appears so small, actually do have such huge payoff over time. And that’s one thing that may be a gradual course of to study, however pays dividends all through life. And particularly if we are able to educate that to our children as they’re younger, is such a superpower to them.
And I do know I may study from you all day lengthy. And I hope we are going to do many, many extra episodes collectively. I’ll additionally hyperlink within the present notes to your whole books and your programs, which I extremely suggest. We use them as a part of our homeschool program, truly, due to this concept that studying and love of studying is a superpower. And also you embody this in such enjoyable ways in which we’ve performed as a household. So, a lot gratitude to you for that. However a few final questions for this episode earlier than we hopefully do many extra rounds. The primary being, you’re such an avid reader, are there any current or ever books which have had a very profound influence on you that you’d suggest?
Jim: Oh, goodness. Yeah. I imply, I learn it each single day. I run and I learn. That’s my factor. I do need to do one thing bodily and one thing psychological. Goodness, some books that actually modified my life early on. I bought on this path after I was 18 years previous. A mentor gave me quite a few books to learn, and challenged me to learn one e book every week. And a few of these books had been very early private progress books. So a few of these iconic books had been, like, by Napoleon Hill, like, “Assume and Develop Wealthy.” Norman Vincent Peale, “The Energy of Constructive Considering.” , iconic books that I’ve learn extra not too long ago are whereas making ready for podcasts. , I wish to learn the books of our visitors, so I might be clever and study additionally as nicely. And it’s fantastic. I feel, you realize, the truth that you hosted, and also you’ve had so many episodes, and also you’d been running a blog for years earlier than folks had been running a blog, and you’ve got this, you realize, huge on-line presence. You do it due to what you study, however you additionally do it how you possibly can share with different folks, you realize, additionally as nicely.
And so I’ve a to do record, however I even have a to not do record, and I additionally need to learn record. I can take a look at my cabinets and I don’t know if… I imply, I’m surrounded by…I may present you, like, I’ve books, upon books, upon books, like, on each wall on this workplace. And I’ve a full out library simply adjoining to this as a result of I do a number of studying and analysis, you realize, additionally as nicely. However among the iconic books I discussed are issues like, “Mindset” by Carol Dweck, which is, you realize, very wonderful. I did a deep dive after I was writing the e book on move states. So I did a number of studying in that space, particularly by our pal, Steven Kotler. So, issues like his “Superman” e book, which is totally wonderful, or “Stealing Hearth.” These move states is one thing that I would like to have the ability to discover additionally as a lot as nicely. However there’s so many wonderful works on the market.
Katie: I’ll hyperlink to these within the present notes as nicely. After all your books too. And I do know you learn a lot, and you’ve got met so many individuals, so I’m actually excited for the reply to this query. Which is, any parting recommendation for the listeners at present that might be associated to the whole lot we’ve talked about or it might be fully unrelated?
Jim: Wow, okay. Yeah, you realize, a pair fast issues. So Dr. Amen has this dominant query the place he asks on a regular basis, many individuals know his e book, “Change Your Mind Change Your Life,” which I’d add to that record additionally, as nicely. He’s written, like, 40-plus books on the mind. And he’s performed 1 / 4 million mind scans, you realize, together with mine additionally, as nicely. And I all the time put on a mind on my chest, should you’re watching this on video, or on social media, all the time pointing to my mind, as a result of I feel what you see you deal with. , you see your hair, you see your pores and skin, you see your automobile, your garments, you are likely to deal with the issues, as a result of it’s your fixed consciousness. However we don’t see the factor that takes care of us, which is our mind. So I’m all the time sporting on my attire. And, you realize, we make this merch, and we give all of the earnings to charity for mind well being and consciousness. He has this query the place he says, “Is that this good for my mind or is that this unhealthy for my mind?” And I’m like, wow, that’s actually easy. And it’s typically the easy fundamentals, you realize, the individuals are actually wonderful what they do with the professionals, the “masters” or specialists. They by no means become bored with the fundamentals.
And so, for me, my parting phrases could be, I would like folks to know their mind. As a result of if you wish to enhance your vanity in a single day, simply examine how magnificent, you realize, these 87 billion neurons actually are. , every have like upwards of 10,000 synapses, that are…should you make these connections, extra stars within the recognized universe. I imply, it’s extraordinary. And no mind is, you realize, precisely alike. So I discover that unbelievable. That’s what’s the limitless, proper? , limitless just isn’t about being excellent, it’s about advancing and progressing past what we imagine is feasible. However there’s no restrict to our creativity. There’s no restrict to our means to return collectively in exhausting instances. There’s no restrict to our means to think about a brighter and extra inspiring future for ourselves. And so I’d say, primary, know your mind, you realize, belief your mind, love your mind, and largely, use your mind. , generally we get mentally lazy for issues. And I feel that arduous work generally is a misplaced artwork. I feel a part of it’s chopping wooden, and carrying water, and doing these elementary issues that trigger effort. , even with our youngsters, getting them to know that not the whole lot is meant to be simple, that adversity might be a bonus.
If you’ll take a look at the phrase drawback, there’s nonetheless the phrase benefit, you realize, constructed into it. And I discover that with struggles, come energy. So my message is, folks proper now, if anyone’s listening to this, they usually’re struggling proper now, that I’d say, you realize, that they encourage folks with their grit, you’re inspiring anyone along with your grace. That the life we stay are classes we educate, you realize, once we’re speaking about congrowancy. And I’m simply saying that there’s a model of ourself that’s patiently ready. And the aim is, we present up each single day till we’re launched. Lou know, like, I bought this query in a current media interview. They’re like, “Let’s say, Jim, like, who’s one or two folks you need to make proud?” And lots of people say, “Nicely, it’d be my dad and mom. It’d be my youngsters. It’d be my mentor.” That’s truly not what got here to my thoughts. I imply, I hope that’s the case, however I don’t have management over that. However, you realize, for me, I need to make that nine-year-old boy that was labeled damaged, I need to make him proud. After which quick ahead, as a result of I hope to stay a very good period of time, I’m that 90 yr previous model of me and simply saying, you realize, I need to make him proud additionally, as nicely. As a result of I feel the life we stay, once more, are the teachings we educate, you realize, to our children, to our buddies, to our household, and the folks we’re blessed to be round.
Katie: I really like that. And I feel an ideal place to wrap up for at present. However like I mentioned, I hope there are a lot of extra episodes to return. You’re one among my favourite folks to speak to. And I really feel like your coronary heart is as huge and even larger than your mind, which is a large assertion since you educate so many, so many unbelievable issues. And as all the time, it’s a pleasure to speak to you, Jim. I’m deeply grateful to your time. Thanks for being right here at present.
Jim: Thanks a lot, Katie.
Katie: And thanks as all the time, to all of you for listening and sharing your most precious assets, your time, your vitality, and your consideration with us at present. We’re each so grateful that you simply did. And I hope that you’ll be a part of me once more on the subsequent episode of the “Wellness Mama” podcast.
