📖 Level Up by Rob Dial

Topic: Goals, Psychology, Productivity | Medium: Audible | Rating: 5/5

If you listen to the Mindset Mentor podcast, there are a lot of familiar concepts with some new insights. The book is definitely worth the read as a manual on the psychology of achieving goals.

One practical action to complete is making a keystone habit a new standard - don't go to bed without completing it. We tend to wish for new behaviours without committing to them as a non-negotiable. Do the work!

FEAR

• Fear is all built from someone else.
• The only real human fears are “falling” and loud noises”.
• All fear is learned behaviour - these include failing, rejection, success, fraud (imposter syndrome), abandonment.
• I am not enough and not loved.
• Fear is a defense mechanism.
• Primal fears vs intellectual fears.
• Procrastination is a symptom - preventing a future fear.
• Example - fear of making money because it was associated with stress and not having enough when younger.
• We catastrophize and imagine being broke. Can we spend more time in abundance? Both cause changes in the body. Both are fake/imaginary.
• Expand comfort zone - once it expands it will never be the same.

IDENTITY

• Life is like a video game. To get to the next level a part of us needs to die.
• Game: starting a business. You need challenges to make it interesting.
• Play a character. We can change our mask/persona. But it’s so hard for our ego to let go.
• Align your identity with the future you want for yourself.
• Perception is a controlled hallucination.
• Identity > actions > results.
• Motivation follows action.
• The unconscious mind controls 95% of your thoughts.
• Self-deprecating jokes.
• Take action before you even believe it.
• Who do I want to be even if I don’t believe yet - entrepreneur, rich, confident, athlete?
• TAKE FUCKING ACTION.
• Spend a day being the person you want to be. Be that new character. Describe that day. Try on that persona for today. Consciously choose the right character.

Exercise: what story did I learn? What do I need to stop and start saying/thinking/doing?

• Entrepurer/go-getter/smart - I was told the story that I was dumb. >> But I am capable of learning and doing anything.
• Wealthy - I was told a story of scarcity. That I could not have nice things. Money means problems. >> But I am rich. I make others rich through my work and generosity.
• Body - I told the story I was overweight and that abs are unattainable. >> But it’s fucking easy to stay lean. High-volume foods, be present to not overeat. I’m strong, fit, lean, and disciplined.
• Unloved - I was told the story that I was an embarrassment. People rather not be associated with me. So I became a people pleaser. Trying to justify any sense of validation that I am worth anything. Being a doormat, and not wanting to "rock the boat". >> But I’m hiding my awesomeness. My worth. My ability to inspire and make an impact. I am assertive and have an opinion worth being heard.

PURPOSE

• Need to focus on goals - write them down.
• Ikigai.
• What would I keep doing even if I wasn’t paid to do it - CrossFit, reading/personal development.
• 7 why exercise - apply to goals to attach meaning/drive.
• Needs to be a priority - instead saying I don’t have enough time, say, I don’t care enough.
• Time is the biggest cop-out - blame to something external to them.

 Journal prompts:

• What would ultimate success look, feel, taste like?
• Most important future goal.
• What would it feel like if you achieved it ?
• What would yu do if you had all the money in the world?

VISUALISATION

• The bridge before action.
• Reticular activating system.
• Ask good questions - why am I a good entrepreneur? Why am I worthy of success? How will success help my family?
• Visualise the outcome and process.
• Implement all 5 senses.
• Exercise: 10mins per day; 6 deep breaths; emotional - gratitude
• If you can feel fear for the future you can also feel gratitude. ⭐
• I want to have this > I will have this.
• Our nervous system doesn’t know the difference between real and imagination.
• Whatever you imagine in the future you feel now. We draw energy from now.

what ACTION

• Take micro actions each day (looking too far forward can paralyze us). Where is your goal and what tiny actions do I make to get there?
• We need 1. Target 2. Action 3. Time
• Delayed gratification vs instant - the modern world has trained us for instant gratification. But everything worth doing takes time and patience.
• Identity vs. choice - I choose to be lazy. I choose to procrastinate.
• Set goal. Then determine sacrifices.

 DISTRACTION

• Mobile ccroll feature is stolen from gambling machines.
• Hang around entrepreneurs who don’t drink.
• How can I design my environment so I don’t need use willpower?

ONE STEP AT A TIME

• Ride the momentum.
• Plan your day.
• Small wins.
• Never hit snooze.
• Morning routine.
• To do list - 80/20.
• Don’t go to bed without having done your #1 priority.
• Your body’s energy cycles.

FOCUS

• Pomodoro. 25 mins work 5 mins break.
• Break - hippocampus replay (good to remember).
• Put 100% focus into a single action.
• Don’t multitask / task switching.
• Narrow your focus.
• Look above nose level.
• Lighting - blue light, window, overhead light (simulate sun), take breaks outside.
• Sounds - no sounds, binaural beats.
• Accountability partner. Track and report progress (Pearson’s law).
• Movement, exercise.
• Cold water - releases more dopamine than coffee.

CONSISTENCY

• You are the CEO of your life.
• Identify being a consistent person.
• Self-discipline - 1 saying what you will do 2 doing what you need to do even when you feel like it.
• 5-second or 3-second rule. Just 1 dish.
• Finish what you start.
• Go above and beyond - 1%more.
• The way you do one thing is the way you do everyone.
• Develop rituals. Work ritual: 1. Clear clutter; 2. Clear distractions; 3. Proper lighting; 4. Notepad for jotting things that come to mind; 5. Noise canceling headphones; 6. 6 deep breaths; 7. Narrow vision field by staring at screen for 2 minutes. Make it sacred.
• The compound effect - Strive for consistent progress, not perfection.
• Done is better than perfection.
• Every action is a vote for the person you want to become.

HABITS

• Sienfield method - red X on the calendar what’s my #1 habit?
• Habits determine your future.
• Keystone habits.
• Habit stacking.
• Hold yourself to a higher standard - acceptable/identity.
• What’s a keystone habit I can implement? saying people’s names - make that non-negotiable!! Planning my week - ritualize and dompaine by having it at a cafe.

BRAIN ELASTICITY

• Change the structure of your brain (no matter how old) through focus and repetition.
• functional change.
• If it doesn’t challenge you it doesn’t change you.
• It’s good to make mistakes.
• Sleep.
• "I am not talented I’m obsessed."
• 10,000 hour rule.

DOPAMINE

• Kobe Bryant - wakes up at 4 am, satisfied he's training against his peers. Those micro-actions will add up over time.
• Create rewards for the micro actions every day.
• Celebrate through self-talk.
• Be careful of the words you use - don't put yourself down
• Reward the action not the end result.
• Other dopamine releases: Laughter, Cold plunge (better than coffee).
• Attach the reward to action not the outcome (e.g., healthy meal not weight).