Mind

Front 1

How do you regulate your emotions? (3 general things)

Back 1

Your mental focus/mental cd you’re running. Switch the tape by asking different questions. Your physiology. Improve this by power poses, music listening, standing straight and having your head high.

Front 2

How do you deal with low-motivation (lack of reasons to take action)?

Back 2

Lack of motivation is never the root cause. Ask yourself: Why are you not motivated - why have you lost a motive/reason to take action? Is it because you're feeling stressed out and need a break? Because you're clueless of where you're going/overwhelmed from all the information? Is it because you're not seeing results from the actions in your life? Is it because you’re not needing to change? (conserving energy)

Front 3

How do you deal with low self esteem (feeling like you don’t live up to your ideal)?

Back 3

Self-esteem originates from having an ideal image of yourself in your mind and consistently living up to that. It means you;

– Have a good definition of the person you want to be (self defined + being accepting of your flaws)

– Have a direction for where you’re going and actively make steps towards that (self-directed + being accepting of current state).

– Can take care of yourself physically, mentally, socially and financially.

Front 4

How do you deal with low self confidence (low trust in your ability to perform)?

Back 4

Confidence means the trust we have in ourself to perform a certain task. It comes from previous experiences and is based on the references we got from those (positive/negative). The way you become more confident in a skill is improving perceived competence;

– Accept you’re weak in that skill, see it as bad reference experiences in the past/infrequent practice.

– Go through the process of removing negative beliefs by logically disproving your negative beliefs and self-suggesting alternative interpretations. Then visualize how you want to perform at skills/situations and traits you want to have.

– Face the challenge and experience affirming situations and forget/de-interprate negative ones.

Front 5

How do you deal with feeling unachieving (seeing no results) in life?

Back 5

Coole metafoor: We zijn ontmoedigd als we een grote berg moeten beklimmen (succesvol worden) en we kijken alleen maar naar boven om te zien hoe ziek veel we nog moeten doen. We zijn teleurgesteld in het resultaat van onze acties.Maar als we even pauze pakken en terug achter ons kijken, zien we hoe ver we al gekomen zijn (voldoening) en als we gewoon focussen op de stap voor ons (het "nu"), raken we niet overweldigd. Hoe?

1) Doe een zelf-reflectie & meet life in absolute waarden tov 3jaar geleden. Voornamelijk in het gebied waar je je onvoldaan voelt. Reread journals & highlight archive

2) Make sure to control emotions by adjusting your focus on solutions instead of problems

3) Redirect your actions by asking feedback on current tactics from people who have the result you’re looking for.

4) Practice at a level that isn’t overwhelming and that produces tangible outcome/results (quick wins)

Front 6

How do you deal with feeling aimless/overwhelmed in life (having no plan/being unsure of current plan)?

Back 6

Take your most educated guess by analyzing your situation and copying the principles of what others are doing in face of the results you want out of life. Trust in the process and adjust it as you go along. It's not suposed to feel "sorted out". Do the most actionable thing when in doubt - something is better than nothing, even if it's the wrong thing. And it’s impossible to know exactly what the right thing is in life. When making/adjusting your plan; Use onenote.

Front 7

How do you deal with stress in life (overtaxed/willpower depleted)?

Back 7

Recharge and reward yourself regularly. Either make time to rest & reward yourself or you’ll be forced to crash at an inconvenient time. Biggest factors:

– FUN is a stress destroyer (games/people/laughter theraphy)
– Sleep
– Positive sensations for senses (masturbation, music, movies, tasty meals, breathing, sex, hot showers/baths)

Front 8

How do you deal with jealousy/envy (fear of losing and contempt for others’ success) ?

Back 8

Jealousy = lack of trust in your own capacity to re-acquire the asset/an asset of the same level. Solution;

– Build up more abundance

– If it’s a person you’re jealous about, talk about it and set boundaries/rules and trust he/she respects those.

Front 9

How do you deal with feeling dead/disenaged?

Back 9

Break the pattern by something novel/exciting. Find fears to destroy (social ones).

Front 10

How do you set/renew goals (5 step process)

Back 10

1) Vision – Assess in each area of your life where you are and where you want to be.
2) Plan – Project one year from now where you ultimately would like to be (outcomes/products) and divide these into quarterly chunks that would significantly move you closer to that goal. Select top 3 to 5.
3) Strategize – Now use wigwam to define the steps needed to achieve your plan. What’s your best guess with brainstorming, copying, scamper & incubation?
4) Track – Divide your strategy up into process-oriented metrics you can keep track of weekly and every evening select the top next priorities to schedule your days. Basic task to-do’s
5) Reflect & adjust every evening and set new steps weekly.

Front 11

What are my strenghts?

Back 11

Heel zelfstandig en probleem-oplossend gericht. zelfredzaamheid (rugprobleem, financiën, programmeren, … – niet horen klagen en suggesties geven om problemen op te lossen), Analytisch (Het onleden van een complex systeem en dat vertalen naar actiepunten. Creating order out of chaos of information – apps vertalen naar code, informatie naar checklists). Heel systematisch (doelstellingen, checklist, .. – verschillende delen van het bedrijf opdelen in doelstellingen en actiepunten). Heel open/rechtuit. Soms té, wat niet tactvol overkomt of als too-early oversharing .

Front 12

Explain: difference between introverts & extraverts (filter analogy)

Back 12

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Front 13

How do you effectively form new habits?

Back 13

Habits consist out of a trigger, routine and a reward. To implement a new habit, it’s ideal to chain this to a list of habits that’s already in place or devise a unique trigger. Things to keep in mind when changing habits;
– Reduce steps/friction necessary to start habit (pull-up bar in home, running shoes/gym bag, cooking in advance.)
– Change reminder.
– Slow the loss of willpower by competitive and positive environment
– Drain will power a lot and you'll build a bigger tank
– Start small (consistency/hook > intensity).
Limit options to reduce willpower depletion; less distractions (removing temptation/distractions)

Front 14

What are the maslow needs? & x human drives we use to fulfull those needs?

Back 14

Needs = (physical survival (food, water, shelter, heat, sex), safety (access to resources), love/belonging (tribe to fallback on), esteem (status in tribe) & self-actualization (negating existential dread with continuous growth).

Drives = Acquisition of assets, bonding, learning, defending & feeling.

Front 15

What are four ways to be more creative?

Back 15

Scamper, incubation, brainstorming and copying from others

Front 16

How do you prepare best to read a book optimally?

Back 16

1) Assess: Define your state (focused & awake), reasons you’re reading the book and questions you want answered (what information do you aim to find in this book). Write these down on summarizing paper.
2) Diffused mode/global reading: Skim the book, read the front, back, content, intro and outro to get a big picture overview. What are the key ideas and how can you extract these into your own mental models?

Front 17

How do you summarize a book?

Back 17

3) Continuously ask how you can apply this information in your life, connect abstract ideas with things you understand & visually code the information using diagrams.Make a bulletted list of core points and key actions.

Front 18

What are the best techniques for learning? (x number from SLLM)

Back 18

Comprehension = Diagrams, sketching, metaphor (this is like…), feynman & mindmaps. Memorization = Pegging, acronyms & loci

Front 19

How do would you start learning a new skill?

Back 19

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Front 20

What are the factors for happiness? (6) & Ideal time allocation? (MBMFGN (My body moves fu*king good now) + REAL)

Back 20

1) Meaning in work or relations
2) Basic level of health, income and social contact
3) Mindset (posive self-image & outlook on life
4) Flow
5) Growth through progression and achievement of goals
6) Novelty.

Recollect, engage & anticipate and live

Front 21

Name the four main ways to increase deep work & list three strategies for each approach

Back 21

1) Improve frequency of deep work & intensity of depletion (ex: rhytmic scheduling, monastic, forced downtime, scoreboard)
2) Removing social media (sabattical, batching/scheduling, structured down-time to avoid falling into quick hits of notifications)
3) Draining the shallows (timeblocking your day, quantify depth of activities & become hard to reach)
4) Increasing focusing capacity (practice boredom/disconnectedness, repetition with daily straining, structure thinking through self-elicitation-

Front 22

What's the best way to cure/fix/overcome emotional trauma/negative thought patterns?

Back 22

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Front 23

Number pegging

Back 23

0 – hero, 1 – gun, 2 – shoe, 3 – tree, 4 – whore, 5 – knive, 6 – sticks, 7 – heaven, 8 – weight, 9 – wine, 10 – pen, 11 – bazooka, 12 - oven