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Weekly Agenda
Learn
- How to Harvest Time
- How to Build a Ship
- The 5 Second Rule
- Action Plan
- Progress Tracker
- Thought download: What’s working, and why?
- Thought download: What’s not working, and why?
- A Model a day (practice makes progress)
- Discuss your progress, insights, and next steps
Learn: How to Harvest Time
Harvesting Your Time: Mastering Your Calendar
Causal coaching emphasizes taking charge of your time and using it strategically to achieve your goals. A key tool in this process is your calendar, which, when used effectively, can help you "harvest" your time and make the most of every minute.
Here's how:
1. Mapping Out Your Time:
2. Seeing Progress:
By meticulously scheduling your time and following through, you'll witness the progress of your goals unfold on your calendar. Completing a scheduled task feels satisfying and motivates you to tackle the next one. This visible progress keeps you engaged and fuels your higher brain's ambitions, countering the lower brain's tendency towards comfort and inaction.
Additional Tips:
By employing these strategies, your calendar transforms from a passive record of events to an active tool for harvesting your time and achieving your goals. Remember, the more intentional and specific you are with your time management, the more empowered you become to overcome your lower brain's resistance and reach your full potential.
Causal coaching emphasizes taking charge of your time and using it strategically to achieve your goals. A key tool in this process is your calendar, which, when used effectively, can help you "harvest" your time and make the most of every minute.
Here's how:
1. Mapping Out Your Time:
- Specificity is Key: Our "lower brain," often tries to conserve energy and can make important tasks seem daunting. To combat this, be specific when scheduling activities in your calendar. Instead of a vague entry like "work on project X," write down "Write the introduction for project X, 10:00 AM - 11:00 AM." This specificity creates clarity and reduces the space for the lower brain to inflate the perceived difficulty of the task.
- Schedule Everything: Don't just reserve your calendar for appointments and deadlines. Schedule all your important activities, including personal time, exercise, and even creative hobbies. This way, you treat all aspects of your life with the same level of importance and avoid feeling overwhelmed by unplanned tasks.
2. Seeing Progress:
By meticulously scheduling your time and following through, you'll witness the progress of your goals unfold on your calendar. Completing a scheduled task feels satisfying and motivates you to tackle the next one. This visible progress keeps you engaged and fuels your higher brain's ambitions, countering the lower brain's tendency towards comfort and inaction.
Additional Tips:
- Color-coding: Use different colors to categorize tasks (work, personal, errands) for better visual organization.
- Reminders: Set reminders and notifications to ensure you stay on track.
- Review Regularly: Regularly review your calendar, adjust as needed, and celebrate your achievements.
By employing these strategies, your calendar transforms from a passive record of events to an active tool for harvesting your time and achieving your goals. Remember, the more intentional and specific you are with your time management, the more empowered you become to overcome your lower brain's resistance and reach your full potential.
Learn: Building our Ship (action items and goals)
In Undaunted, setting clear and achievable goals is the foundation for positive change. These goals, along with the action items that break them down, act as the ship guiding us through life's uncertainties. Let's delve deeper into this process:
1. Setting Compelling Goals:
1. Setting Compelling Goals:
- Define Your Destination: Without a clear destination in mind, it's impossible to navigate effectively. Start by defining your desired outcome. What do you want to achieve in the long run? This could be anything from learning a new language to starting a business.
- Break it Down: Large, vague goals can be overwhelming and demotivating. To make them feel manageable, break them down into smaller, achievable steps. Think of these steps as milestones on your journey.
- Identify Action Items: For each milestone, identify the specific actions you need to take. These are your game plan, the concrete steps that move you closer to your goal.
- Make it SMART: Use the SMART framework to ensure your action items are: Specific, Measurable, Attainable, Relevant, and Time-bound.
- Focus on Progress: Instead of solely fixating on the end goal, celebrate small wins along the way. Completing an action item, no matter how small, is a step forward and builds momentum.
- Make it Attractive: Frame your goals and action steps in a positive and appealing way. This makes them feel more attractive and increases your willingness to engage in them.
- Cast Your Votes: Remember, every action you take, big or small, is casting a vote for the person you want to become. Over time, consistent small actions compound and shape your future self.
Learn: The 5-Second Rule
The Elusive Muse: How the 5-Second Rule Can Spark Action and Shape Your Destiny
We all know the feeling: that burning desire to finally chase a dream, learn a new skill, or simply tackle that nagging to-do list. But then, life gets in the way, motivation wanes, and the initial spark of inspiration dwindles into a smoldering ember. The truth is, motivation is a fickle friend, rarely appearing when we need it most.
However, there's an unexpected hero in this struggle: action. Mel Robbins, a motivational speaker and author of the book "The 5 Second Rule," proposes a simple yet powerful approach to overcoming our inherent resistance to action.
Here's the idea: when you feel the urge to take a step towards a goal, count down from five to one and then force yourself to move. This might be starting a task, making a call, or simply getting up from the couch. The key is to bypass the window of doubt and hesitation that often kills our motivation before it even has a chance to flourish.
The science behind it is compelling. In that brief five-second window, our prefrontal cortex, responsible for planning and decision-making, is still in control. However, once we slip into a state of inaction, the amygdala, our fear center, takes over, making it significantly harder to initiate movement.
The 5-Second Rule isn't about brute force or ignoring your feelings. It's about harnessing the power of a small, immediate action to interrupt the cycle of procrastination and self-doubt. By taking that initial step, you create momentum. This forward motion often ignites the very inspiration you were waiting for, making the task at hand feel more manageable and even enjoyable.
Think of it like this: inspiration is rarely a starting point, but rather a reward for taking action. The 5-Second Rule equips you with a simple yet effective tool to break the inertia of inaction and propel yourself towards achieving your goals. It's not a magic bullet, but it can be a vital tool in your arsenal as you strive to shape your present and your future. So, the next time you find yourself yearning to take action but lacking the spark, remember the 5-Second Rule. Count down, take the leap, and watch as your inspiration ignites and propels you forward on your journey.
We all know the feeling: that burning desire to finally chase a dream, learn a new skill, or simply tackle that nagging to-do list. But then, life gets in the way, motivation wanes, and the initial spark of inspiration dwindles into a smoldering ember. The truth is, motivation is a fickle friend, rarely appearing when we need it most.
However, there's an unexpected hero in this struggle: action. Mel Robbins, a motivational speaker and author of the book "The 5 Second Rule," proposes a simple yet powerful approach to overcoming our inherent resistance to action.
Here's the idea: when you feel the urge to take a step towards a goal, count down from five to one and then force yourself to move. This might be starting a task, making a call, or simply getting up from the couch. The key is to bypass the window of doubt and hesitation that often kills our motivation before it even has a chance to flourish.
The science behind it is compelling. In that brief five-second window, our prefrontal cortex, responsible for planning and decision-making, is still in control. However, once we slip into a state of inaction, the amygdala, our fear center, takes over, making it significantly harder to initiate movement.
The 5-Second Rule isn't about brute force or ignoring your feelings. It's about harnessing the power of a small, immediate action to interrupt the cycle of procrastination and self-doubt. By taking that initial step, you create momentum. This forward motion often ignites the very inspiration you were waiting for, making the task at hand feel more manageable and even enjoyable.
Think of it like this: inspiration is rarely a starting point, but rather a reward for taking action. The 5-Second Rule equips you with a simple yet effective tool to break the inertia of inaction and propel yourself towards achieving your goals. It's not a magic bullet, but it can be a vital tool in your arsenal as you strive to shape your present and your future. So, the next time you find yourself yearning to take action but lacking the spark, remember the 5-Second Rule. Count down, take the leap, and watch as your inspiration ignites and propels you forward on your journey.
Personal Outputs:
- Action Plan: Create specific actions, calendared with specific times and durations (downloadable at top of this page)
- Progress Tracker: Download the sheet at top of page (track execution of your calendared actions)
- Thought download: What’s working, and why?
- Thought download: What’s not working, and why?
- A Model a day (practice makes progress)
Personal Output Notes:
This week is monumental because we're going to learn how to harvest our time, follow through with our calendared actions, and overcome the inertia of inaction that comes with the incessant pull of Primal Tension. Prepare for the thrill as we set out to sea, embarking on the journey of self-discovery and achievement!
Our personal outputs for this week are first, an action plan. We're going to break down our larger initiative into smaller, manageable steps. Second, we're going to fill out our Progress Tracker. This is exciting because we'll be able to see and feel our momentum growing as we press forward with each of our planned actions. As we move along our journey, our fourth output for the week will be a thought download focused on what's working, and why. If something is working, we want to double down on that activity, and even create activities that can augment that. Our fifth output for the week is a thought download about what isn't working, and why. If we're meeting roadblocks, we can draw upon the power of our personal credo, tap into the power of our higher creative brain, and craft a new path forward.
And lastly, we'll write a CTFAR model per day. As we begin to really chase down our carefully selected goals, a model per day will help us identify limiting beliefs, as well as empowering perspectives.