Every year on my birthday I work my way through a year of scribbling in my notebook. Reflecting on what I've learned.
Here are my 2020 takeaways. If you enjoy them, consider sharing them with others who might find them of value.
A long thread:
The key to building relationships and trust is vulnerability.
It's the reason I'm still close to old teammates. We suffered for a common goal. Pain, fatigue, crying, puking. We saw it all. Being 'exposed' allowed us to drop the facade and accept who we are.
Put your ego side.
No one really cares if you succeed or fail. For most of us the pressure comes from inside. We blow things up to be much bigger deals than they are.
The antidote is a bit of perspective.
Capitalize on the in-between times.
It's small moments that often make the difference. The word or two or behavior after a tough loss is what gets ingrained and remembered. Look for the small moments to connect and teach.
Create space for conversation.
If you lead anybody, the goal is to create real dialogue. Not the superficial kind that we all are accustomed to. That means, creating a space where people feel comfortable and safe to express their actual thoughts and opinions.
Learn Broadly and Deeply.
Read far and wide, in as many fields as you can. But when something catches your eye, go deep. Go down the rabbit hole to get a firm understanding of the nuance of a topic.
The key to successful teams, groups, and almost anything?
Get good people on board, give them support, trust them, get out of their way. Empower them to act.
From teaching to sports teams to business. Too much micromanaging, not enough trust.
We have to actively work to escape the soundbite culture.
We're pushed towards a superficial understanding, but mistake that for actual understanding.
Diets, exericse, political hot topics, etc. All things we feel intimately familiar with so we stop at the superficial level
Be intentional.
Identify what matters to you and what you value, then protect time for that item.
When we're not intentional, we open ourselves up for being caught by the latest buzzing, beeping, flashing item to steal our time and attention away.
We protect ourselves with our illusions.
The self-esteem era backfired because it created a fragile sense of self-dependent on the external. If we want to maximize performance and well-being, we need a secure but flexible sense of who we are.
False Bravado and machoism is a sign of weakness not strength. It's a sign that you aren't able to see reality and come to terms with your own strengths and weaknesses, and the demands you're going to face.
It's much better to embrace reality so you can prepare for it.
Understand what you're body is telling you.
Feelings and emotions are signals. Indicators that something is going on inside. We can learn to understand and discern this language.
Think: An experienced runner who can distinguish pain that means injury and pain that is temporary.
Do good, be good.
Mood follows action.
Sometimes you have to get out the door for the run, or whatever it is you're doing, and then your thoughts and feelings will eventually catch up. Don't wait for the excitement/motivation to be there before you act.
We're used to thinking of things as opposites on a spectrum, you are either happy or sad. Instead, we can experience all of them at the same time.
It's okay to hold two ideas/emotions at once.
Nuance, not either/or.
People mistake leadership and management with power and control.
When it's really about the opposite, autonomy. If you are leading, your goal is to actually give away control. You want to guide and empower your team to not be dependent on you.
When your identity is entirely tied to what you do, then during any challenge or activity where you could succeed or fail, your self-worth is at stake.
Work hard to develop a secure identity based on internal measures, not external.
The #1 factor determining whether a training program will work or not is belief. If you don’t have buy-in, even if the training is perfect, it’s not going to work.
The athletes who improve most all have: Self Awareness to understand their weakness & the humility to accept and do something about it.
If you think a shortcut or hack is going to make the difference in whatever you are pursuing; you are doing it wrong.
If you want to be a great marathoner, you have to run a lot...
great writer? write a lot...
Seeing others behave dishonestly makes you more likely to be dishonest.
Seeing people behave altruistically makes you more likely to be altruistic.
Who you surround yourself with matters. Choose wisely.
Here's to another year of learning and growing. If you have any insights or reflections that you've learned this year, please share them.
If you want to keep up to date on what I'm reading, learning, follow along here, and on my newsletter: thegrowtheq.com/articles/
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This phrase is a note on my desk. It serves as a reminder that the way towards better thinking, coaching, and performing is to keep exploring. Don't get trapped in your own siloed way of thinking.
How do you collect ideas? Read-Experience-Connect
Read-
Simple. Read a lot. But make sure you go broad. Too often as we gain expertise, we focus only on going narrow, deeper into our field of expertise.
Narrow is needed. But broad primes our mind to think creatively. To connect disparate concepts back to our pursuit.
So what's my reading look like?
For breadth- I read books that give me broad overviews of a variety of fields.
For depth- A combo of 'down the rabbit hole' research articles + textbooks
Listen to audiobooks-to broaden my horizon (history, fiction, etc.)
Listening to your body isn't just a cliche. It's a skill.
The better our ability to read our internal signals, the better our performance and decision making, as well as lower anxiety.
When there's a disconnection, the opposite occurs.
In running, the better you're able to sync internal signals of effort and fatigue, the better you are at pacing to maximize performance.
In stock traders, a better ability to read inner signals predicted profitability: nature.com/articles/srep3…
In everyday life, research suggests that a large difference between perceived and actual ability to listen to your body's inner signals predicts more anxiety
A dysfunction in this ability, called interoception, is linked to a slew of mental health issues: ncbi.nlm.nih.gov/pmc/articles/P…
So after the Lance Armstrong documentary, let's talk about why the "Well everyone was doing it" excuse to justify Lance's performance falls flat.
A brief thread.
Doping impacts everyone differently. Even something like EPO. You can be a very high responder and a low responder. So for example, if you were naturally blessed with lots of Red Blood Cells, you might not have as big of a response as someone who that is his 'weak point.'
So when you say "Lance would have won anyway" you're wrong. We don't know that. Lance appears to be a high responder to EPO and other drugs.
When you get in a war of doping, you get in a war of who has baseline talent AND responds really well to the drugs...
Let me tell you a story that brings a bit of humanity and coming together during a Pandemic. Not exactly to save lives, but close enough...
So here we go... Our neighbor has 8, maybe 9, possibly 10 cats... Oh, and there's a special guest or two...
For the past several years, we haven't given them much notice.
They'd go inside, spend some time outside. Our dog Willie gave them attention...a side-eye during every walk, and an attempt to catch us by surprise and dart after them every once in a while...
About 3 months ago, we noticed they were outside, all the time. And that there were a food and water bottle on the outside of her fence. That was a bit strange.
A few thoughts:
The chart is why we need to be proactive. Flatten the curve. Spread out cases so that Hospitals and infrastructure don't get overwhelmed.
If the spread is too quick, we don't have the beds/supplies to handle it
So why are events being canceled? Because if this thing gets to be community spread, the risks go up significantly. Yes, young people might be alright, but then they act as carriers, especially if symptoms are mild and they don't get tested (or there aren't enough tests).
They then spread it wider, and vulnerable populations get it, and deaths increase. It's not just the old, but the immune-compromised as well. The wider it spreads, the more it infiltrates these populations.
In 2011-2012, I witnessed many instances that confirm @runmarycain and @yoderbegley's accounts. It was the norm. It was part of the culture. It was abhorrent.
Change doesn't occur unless it comes to light, here are some of those instances (Thread)
In 2012, I sat in a boardroom with Alberto Salazar and the team sports psychologist, Darren Treasure. We were discussing the performance of an athlete who had just run at a world championship. She’d performed well for herself, beating athletes with much faster personal bests.
That didn’t matter to Salazar. “Her butt is so big, she can barely lift her knees,” was the comment that stung. I countered by showing him the athlete's body fat testing results that we’d had done in a performance lab shortly before.