1/ More energy throughout the entire day. Focus on my projects. Faster, effortless decision-making. Calm, intentional interactions with colleagues & loved ones.

I needed all of those, and I found a book with the code to improve them and so much more. Here’s what I discovered👇 2/ Reading The Circadian Code Dr. @SatchinPanda, I was surprised to learn that not only does our brain need to be aligned with the circadian clock of wake/sleep, but that many of our internal organs also have their own circadian clock.

goodreads.com/book/show/3753…

1/ Is High Performance Overrated?

@sbkaufman and @michaelgervais explored this question during a Clubhouse session last night.

Here are some insights that stood out 👇 2/ High performance living can be expressed through the mastery of self and/or the mastery of craft. @michaelgervais

One way to go about it is through the mastery of craft to get to mastery of self.

1/ I didn’t realize how horrible mouthbreathing is for your daily health and longevity.

Turns out how you breathe has an impact on just about every part of your wellbeing, as I learned reading Breath: The New Science of a Lost Art by @MrJamesNestor

mrjamesnestor.com/breath 2/ Mouthbreathing leads to poor sleep, often to sleep apnea. It leaves you 40% more dehydrated. It makes you dumber with less air reaching your brain, reducing brain cell development. It’s less efficient with more dirty air in your body = smaller, more infection prone lungs.

1/ Individual Circadian Clocks Might Be the Next Frontier of Personalized Medicine

"Some people are morning larks, rising early, and others are night owls, who like staying up late." @TIME

Turns out like most things about our health, one-size-fits-one..

time.com/5876614/circad… 2/ "While a master clock in the brain acts like a conductor, setting time for the whole body, the rest of the body is like orchestra players with clocks of their own. 'All your organs have rhythms,' says Steven Lockley, associate professor of medicine at Harvard Medical School"

1/ Epic conversation between Dr. @sbkaufman and high performance psychologist Dr. @michaelgervais on Creating a Living Masterpiece on the @psychpodcast

The north star is being.

scottbarrykaufman.com/podcast/michae… 2/ "Instead of putting doing first, reorganize and decouple the idea that I am what I do. Decouple the idea that I only matter based on what I do." -@michaelgervais

1/ I updated my list of apps, wearables, tools, books and resources to help strive for a long healthspan.

My recommendations are organized on a framework to enhance daily performance and wellbeing of Mindset + Nutrition + Movement + Recovery + Learning. glen.lubbert.com/recommendation… 2/ New recommendation: @5MinuteJournal - Interactive journaling builds skills that can increase your resilience, boost your capacity to manage your inner world, and empower you to take action in your outer world.

I use The 5 Minute Journal app as my daily journaling tool.

1/ “And suddenly I realized that I was no longer driving the car consciously. I was driving it by a kind of instinct, only I was in a different dimension.” --Ayrton Senna,One of the greatest Formula One drivers

Flow follows focus... how can you design behaviors for more flow? 2/ Flow Increases:

Creativity & Innovation +430%
Skill Acquisition +490%
Learning & Memory +230%
Empathy
Productivity +500%
Grit and Persistence
Collaboration and Cooperation…

1/ New Wind Down feature highlights Apple sleep tracking solution announced today.

Goal is to help with a wind down routine by minimizing distractions with simple, personalized screen.

Wind Down shortcuts give direct access to evening apps like meditation, sleep sounds. 2/ iPhone screen dims at wind down time & Watch goes into sleep mode with a tap to bring up a simple, dim Watch screen.

Watch wakes you up with a silent, haptic alarm.

Good morning screen greets you on the Watch with your sleep data from the night.

1/ Flow states are the optimal state of consciousness where you feel your best & perform at your best. - @steven_kotler

+500% productivity increase
+490% faster skill acquisition
+430% increase in creative problem solving

I'm researching how to get into flow more consistently.. 2/ Our research is examining how a good night of the right type of sleep is correlated with our ability to consistently get into flow states.

"Being well rested is more valuable than doing two decades of personal development." - @RianSweetDoris, Flow Research Collective

1/ “Patience isn’t a virtue and rewards don’t work” . . .a catchy subject line just to grab your attention?

The answer is “no.”

Let me break down the reason after you consider two scenarios... 2/ Imagine a cute, baby learning how to stand. They pull themselves up by hanging on to something, & as they release their grip, they may stand for just a split second before plopping down.

They try again . . . again . . . again

It's 3 or 4mos before they can stand w/o support

1/ Habits are just a series of solutions to recurring problems.

@JamesClear dropping some wisdom on the various definitions of habits during a podcast interview with @SamHarrisOrg

samharris.org/podcasts/200-c… 2/ Habits aren't a goal line. You don't reach a habit after 30 days or 60 days or whatever. It's about putting a system in place.

Context has just as much of an impact. It's a solution to a recurring problem.

1/ Te quiero .... the power of having an expanding emotional vocabulary is one of the key skills we all need to thrive in the new normal. @LFeldmanBarrett presents social-emotional skills in a cinematic lecture (a sample of the future of education).

https://twitter.com/LFeldmanBarrett/status/1256263129115308032

2/ Will be going deep into social-emotional skills including discovering hundreds of new feeling words during my session with @IWEwellness, this Sun at 11am PT: How to Upskill When the New Normal Demands Skills You May Never Have Thought About tinyhabits.zoom.us/meeting/regist…

"Your relationship with yourself is met in the dialog you have with yourself." - @michaelgervais talking about optimism being at the center of mental toughness. 2/ Having a personal philosophy as a set of guiding principles aligns the words you choose, actions you take, the thoughts you have...

It gives you the sturdiness to progressively move into more challenging environments. -@michaelgervais

1/ Risk, novelty, complexity and uncertainty fill our world right now and it turns out these are all key triggers to enter flow states.

Living in a Covid world is an opportunity to recognize that the pre-conditions for the optimal state of consciousness is now in abundance. 2/ Imagine increasing your motivation and productivity by 500%, improving your learning and memory by 230%, and your creativity and innovation by over 430%.

These are just a few of the superhuman improvements that turns out to be neurobiologically wired into ALL of us.

1/ Today there are a lot of things you can’t control, but you can choose what you think, feel, and do.

Build your sense of agency and empowerment by exercising choice in these three main domains of your life:

1. Psychological
2. Behavioral
3. Social 2/ Psychological - A lot of people are suffering from high anxiety right now. One way that anxiety shoots up is when we get consumed with “what if” thinking.

Here are some psychological Tiny Habits® recipes to help:

1/ I've been noticing where in my day I can shift from uncertainty to choice. Now more than ever, paying attention to mindset, nutrition, movement, and sleep is essential. I wanted to point out a few good online events happening today that can help with the Coronavirus impact... 2/ Tiny Habits for Staying Upbeat on Lockdown, today at 1pm PDT. Overwhelmed? Wondering how to manage prolonged isolation? Let's talk about Tiny Habits for Emotional Well-being. Small and easy changes can boost your outlook. tinyhabits.com/expert-help

Added another book summary to the Behavior Design Anti-Book Club Down

How Emotions Are Made: The Secret Life of the Brain by @LFeldmanBarrett

Read 1 book, summarize it & share it with the club to get access to 99 other book summaries. glen.lubbert.com/behavior-desig… 2/ Emotions are constructed by the concepts we have learned, along with our a physical sensations in the moment (which is based on our body budget).

For the past five months, I've been using the Oura Ring to track and monitor my Heart Rate Variability and sleep to understand more about my daily recovery. Here's my latest blog post on what I've learned, and why I recommend the @ouraring . glen.lubbert.com/HRV-and-oura-r… @ouraring An increase in HRV is mapped to improved performance. A decrease in HRV is correlated to all-cause mortality (that's as bad as it sounds).

1/ The difference between pain and suffering described by Cicley Saunders, a pioneer in palliative care, is total pain. It has a physical component, a psychological component, an emotional component, a spiritual component. 2/ Suffering affects how you see yourself. It affects your identity, according to @bjmillermd, who is co-author of ‘A Beginners Guide to the End” and is a hospice and palliative care doctor at UCSF Cancer Center.

1/ The Drugs Inside Your Head is a provocative title for the @onbeing podcast on the power of the placebo effect with author @erikvance who has written Suggestible You: The Curious Science of Your Brain's Ability to Deceive, Transform, and Heal.

onbeing.org/programs/erik-… @onbeing @erikvance 2/ “Today’s brain scientists are like astronomers of old: They’ve unsettled humanity’s sense of itself by redrawing our picture of the cosmos within our own heads.” - @erikvance

1/ If you haven't read Atomic Habits by @JamesClear yet, it's a must read. The book shows how small habits can have a profound impact on all aspects of life. It includes scientifically proven techniques to break bad habits & create a system to achieve your goals and aspirations. @JamesClear 2/ Small (atomic) habits done regularly have a compounding affect to reach your goals.