📖 Level Up by Rob Dial

David Guerrero -

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).