Technique #3 for mental strenght : 4x4x4 breathing technique (Navy SEALs) - Breathe in for 4 seconds - Breathe out for 4 seconds - Repeat for 4 minutes

If you fight for your limitations, you have to keep them.

Delta waves : sleep Theta waves : creativity (shower, transe, between sleep and consciousness) Beta waves : normal activity Alpha waves : focus, capture (meditation and activities capturing attention)

There has never been a statue erected to a great critic.

Mirror neurons : imagining an activity activates same brain areas/functions than performing it.

‘Belief without talent can get you further than talent without belief’

Feelings will ALWAYS overcome logic. They are more powerful and shortcut facts. To change things, you must change the related feelings and emotions.

Humility and modesty are social constructions/ adaptations. Children brag/ show off/ dare/ demand attention naturally, because they are not affected yet.

"If you are going through hell, keep going.”  Winston Churchill The ability to stick it out when the going gets hard matters a lot.

6 tips for more mental toughness 1. Eat the elephant, one bite at a time 2. Vizualize success, vividly and in détail 3. Emotional control, 4by4for4 4. Non reactivity, examine your reactions 5. Small victories, see smaller and focus on little nice things 6. Find your tribe, your interest, your necessity

Research estimates that the human brain produces approximately 50,000 thoughts a day.

Rewrite your models of reality. Extraordinary minds have models of reality that empower them to feel good about themselves and powerful in shifting the world to match the visions in their minds.

Question the Brules (bullshit rules) : - is it based on trust and hope in humanity ? - does it violate the golden rule ? - did I take it from culture or religion ? - is it based on rational choice or social contagion ? - does it serve my happiness ?

"The only way to win is to learn faster than anyone else". - Eric Ries

Forgetting curve. Mathematical formula that describes the rate at which information is forgotten after it is initially learned. 50 percent within an hour. 70 percent within 24 hours.

Primacy effect Tendancy to remember more the "first occurrences / parts" (Class, learning lesson, reading session, strangers you meet)

How to reprogram limiting beliefs ? 1. Name them. Pay attention every time you tell yourself that you’re incapable. Every time you use “I can’t,” “I’m not,” or “I don’t”, talk back. “Not being good in the past doesn’t mean that I can’t be great at it now."

7 lies of learning 1. Intelligence is fixed 2. We use 10% of our brains 3. Mistakes are failure 4. Knowledge is power 5. Learning new things is very difficult 6. Criticism of other people matters 7. Genius is born

Lie1 : intelligence is fixed “A belief in inborn gifts and limits is much gentler on the psyche: Thinking of talent as innate makes our world more manageable, more comfortable. It relieves a person of the burden of expectation.”

Lie2 : we use only 10% of our brains Evolutionary nonsense, long proven wrong by recent studies

Lie3 : mistakes are failure Mistakes have been deprived of their original goal by school and society. Too many mistakes, you fail the test. Yet they are essential. Anything from learning to walk to send rockets in space comes from a long trial and error process.

Lie4 : knowledge is power Thomas Hobbes, secretary of Sir Francis Bacon, said : “The end of knowledge is power; and the use of theorems is for the construction of problems; and, lastly, the scope of all speculation is the performing of some action, or thing to be done."

Lie5 : learning new things is very difficult It requires work, consistency, motivation

Lie6 : criticism of other people matter Most of us fear the opinions of other people when we simply think about trying something new. But public imagination is woefully underwhelming, and people have a hard time reconciling what they believe is possible with what is actually happening.

Lie7 : genius is born “greatness isn’t born, it’s grown.” From personal, and a confluence of external experiences.

Keep your radar up for any “conventional wisdom” putting constraints on your potential. In most cases, you’re going to find that such constraints don’t apply to anyone willing to push beyond them.

"Culture is nourished by human motivation, a limitless ressource which is sometimes underestimated" Lynne Doughtie

The 4 Gs to Genius The first key to genius is Growth. The second key to genius is Giving. The third key to genius is Gratitude. The fourth key to genius is Grit.

The first key to genius is Growth. Growth mindset, not fixed mindset. Look for constant improvement.It’s not about perfection but progress because practice makes progress. In what ways are you committed to yoir growth ?

The second key to genius is Giving. The road to excellence isn’t about “me.” It’s about “we.” Everything in nature gives or is eliminated – which means you grow so you have more to give.

The third key to genius is Gratitude. Some people create vision boards to help them achieve their goals. Why not create a gratitude board? How can you appreciate the things you’ll eventually have if you don’t appreciate what you have now?

The fourth key to genius is Grit. Grit is perseverance, persistence, and your ability to overcome difficulties. You build it with practice. Grit is a muscle, and challenge leads to change.When you have a big goal, you’re going to face challenges.

Bruce Lee once said, “If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there. You must go beyond them.”

Magic questions when learning : How can I use this? Why must I use this? When will I use this?

A goal is the point one wishes to achieve. A purpose is the reason one aims at to achieve a goal.

Setting SMART goals Specific: Your goal should be well defined. Don’t say you want to be rich; say you want to make a certain amount of money. Measurable: you can’t manage what you can't measure. Getting fit isn’t measurable—running a six-minute mile is.

"A goal is a dream with a deadline."

Goals should fit with your heart Healthy: they should contribute to your mental, physical, and emotional health. Enduring: they hould inspire and sustain you during the difficult times. Alluring: You shouldn’t always have to push yourself to work. They should be exciting, enticing, and engaging

Finding your passion is not about choosing the right path or finding the perfect professional destiny. It’s about experimenting to see what ignites your joy.

They say the two most powerful words in the English language are the shortest: “I am.” Whatever you put after those two words determines your destiny. Identify with the habit or goal you want to create or achieve, or consciously un-identify with a habit you no longer want.

Purpose, goals, habits must be in accordance with our (core) values. Otherwise they create dissonance and incomfort.

Hierarchy in values. Means values serve an end. End values usually are our core ones.

"Reasons reap rewards" : look for the WHY Consider your passion, your desired identity, and your values: How can they create the basis for your reasons? Don't wait to be in the "right mood. Feeling good is not necessary to act.

Feeling the need to say “yes” to every opportunity, invite, or request that comes our way will make you tired. Turn the FOMO (Fear Of Missing Out) into JOMO (Joy Of Missing Out)

You don’t have motivation. You DO motivation. Ultimately, motivation is a set of habits and routines, guided by your values and your identity, that you carry out every day.

“People don’t buy what you do, they buy why you do it, so it follows that if you don’t know why you do what you do, how will anyone else?” Simon Sinek - Start with Why

THE TOP 10 BRAIN FOODS (use body memory palace to remember) Avocados Blueberrie Broccoli Dark chocolate (darker the better) Eggs

“There is evidence that chronic (persistent) stress may actually rewire your brain"

On a regular basis, spend some time identifying your ANTs (Automatic Negative Thoughts). What limitations are you placing on yourself? Give yourself a few minutes with this. What are you telling yourself you can’t do? Write this down.