FREE 7-Day Awareness & Meditation Challenge!

Get Started Now

The “Back to Breath” Challenge

Your mind basically runs everything.

Our minds are what drive how we feel about things.  They control how we make meaning.  They either allow us to focus or not.  And oddly, we don’t get an instruction manual on how to run these minds of ours.

So what do we do?

We need to learn a single distinction, and then understand how that breaks into “levels of consciousness.”

See, many people have a core problem of not being able to distinguish between being aware of their thinking and not being aware of their thinking.  Being unaware means we don’t control our mind which often leads to feeling out of control, reactive and lost.

So the main distinction is this:  Can you tell when you’re thinking and when you’re not?

It’s really that simple.  But let’s break it down even further. If you watch the video above you’ll be able to see where you fit in the four different “Levels of Consciousness.” Let me list them for you here:

  • Level 1:  Not realizing you are thinking.  Unable to mediate.  Completely unaware.  Thought runs you.
  • Level 2:  You can tell you are thinking, but don’t have any idea what to do about it.  Thought is still the driving force. You’re more aware, but not at all in control.

(The important shift happens here – you discover the difference between thought and experience.)

  • Level 3:  You can tell the difference between thought and experience. You have the ability to stop thought, and you have some practice with the mind.
  • Level 4:  You gain mastery over thought and form a different relationship with your experience across your entire life. You now use thought as an incredibly powerful tool.  You enjoy happiness, peace, confidence, focus and presence on a daily basis.

Now, learning to be aware of your thoughts may not seem like a big deal.  But I can tell you, it’s the biggest deal you get to experience.  Being “lost in thought” may as well be the definition of suffering.

So I want to share a way that you can work on this for about a week, and gain a huge breakthrough in this area.  A breakthrough that will change the rest of your life.

I put together a completely FREE 7 day “Back to Breath” challenge for you.  

Each day you will get interesting and counterintuitive ways to “wake up” from the traps of your mind. It’s going to be simple to do and packed with daily tips for what to try. You’ll even get a visualization or two, and get to join our community of people who are all waking up.

Go to backtobreath.com, enter your email and I’ll send you all the details.

Whether you’re experienced meditator, or you just want to check out the simplest way to “move up a level or two,” you’re going to want to check this out.  

Imagine a world where you are NOT lost in thought.  Imagine really waking up.

Sign up at backtobreath.com and join our community.  I’ll see you over there.  :)

P.S.  Can you think of anyone else who might benefit?  If so bring them along!  Friends and/or family that may be stressed out, or stuck feeling anxious, overwhelmed or depressed?  This would be great for them too.  Or maybe you just have a cool friend you want to do the challenge with?  If so, send them a note with the link and pass it on.

Why You Can’t Stop Procrastinating (Healing Your Life, Part 2)

If you’re here, it’s probable that you procrastinate.  In Part 1 of this mini-series, I shared what makes change so hard for us.  If you haven’t read that article yet, go ahead and start there.  

That article exposed that change itself actually isn’t hard, but we make it hard because of the story we tell ourselves.  

And while there are many stories we tell, we have one main one I call our ‘Core Story’ – it is usually limiting, and tends to be locked in at childhood.  And it can stay with us through our entire lives…

Unless we wake up and take full responsibility for rewriting it.

But you may have convinced yourself that your “small life” is okay.  That you don’t really need or even deserve more than what you have right now.

In fact, the question for you may be: Is it really worth all the work?

Take a Deeper Look: How Much Does Your Core Story Limit You?

There are two big fears that are practically encoded in our DNA, that all of us share in our core story, until we take the time to become aware and resolve them.

  1. We are instilled with a deep fear of failure – whether you’ve seen that in yourself or not, it’s probably true.

See, for much of human beings’ existence, we were deeply connected to our tribe.  Being rejected by our community in it’s worst sense, meant death.

If we were a hunter, and we weren’t terribly good at hunting, our food might be given away to the more successful hunters.  Or we might be outright rejected by our community.  Suddenly we’d have to rely entirely on ourselves to survive.

In a time when having a “sick day” might have meant getting eaten, failing and ultimately being abandoned would be terribly frightening.

If we failed at things, we may be rejected from the tribe.

So, of course we feared failing.  In fact, this fear of failure was an evolutionary advantage.  It kept us vigilant, and productive.

But now as a society with 24 hour grocery stores and online shopping, we’ve moved past fearing for our survival when we’re alone, but we haven’t lost this fear of failure.  And it’s becoming less and less of a evolutionary advantage all the time.

  1. The really hard one for people to get their heads around is another, seemingly different fear – the fear of success.  

We all like to claim that we don’t have this one, but look closer, it takes many forms:  

  • You may be concerned that making too much money will isolate you from your friends and family.  
  • You may think that being successful requires such extreme hard work and dedication that you’ll lose all your loved ones.  
  • You may even believe that if you achieve success, you won’t be able to maintain it, and you’ll plunge your whole family into chaos.

Success is scary for many of us.  And since it’s something most of us also clearly want, we end up with unconscious “value conflicts” which lead to frustration and self sabotage as we attempt to grow and succeed.

So our core story end up with a narrative that tells us how successful we’re supposed to be, and how much we deserve and can maintain.  

We instinctively don’t want to be too far ahead, or too far behind.

The fear of success points to the same primal instinct as the fear of failure – stay with your tribe!  

Your core story says things like, “I’m not enough” and “the world isn’t safe” as a way to keep you content with your tribe, safe and alive.  

It’s a very effective survival mechanism – but again, survival isn’t as difficult as it used to be.  If you’re reading this, I imagine your more focused on thriving, than merely surviving.  

So what’s our usual response to a core story that’s telling us to stay small and not let anyone see our weaknesses?  What’s the very best way to stay safe?

PROCRASTINATE!

Performing badly (and sometimes performing too well) means abandonment and that fear of loss/death again to the more primitive part of your brain.  

So our subconscious goes to work looking for reasons to avoid performing at all.

Every reason we imagine or create that prevents us from performing is one more opportunity to NOT perform badly

And we end up with a psychological version of our own identity that is inflated (just how we like it).

Face it, Have you said things like this before?

  • My job performance would be incredible if I was more organized.
  • I would have done way better on that test if I hadn’t waited until the night before to study.  
  • I could have gotten that promotion if I applied for it, but I don’t really need the extra money.

I hope it’s starting to make more sense why you use these excuses.  If not, I’ve written before about “the formula that causes us to procrastinate” here: Self Worth = Ability = Performance.  Check that out to go deeper on this point.

By procrastinating, we can keep saying “I’m actually way better than this” without the chance of anyone finding out we might not be.

So procrastination isn’t something we do when we “don’t want success bad enough” or we’re “just lazy.”  Procrastination isn’t even something we do consciously most of the time.  

Procrastination is our subconscious mind’s way of keeping us safe and alive.  And while it also might be keeping you miserable and unsuccessful, it’s actually doing one job amazingly well.

As angry as you might be, it’s worth thanking your subconscious for doing its job.  Acknowledge the hard work it’s doing to keep you alive, accept that it’s only doing what it has been evolutionarily programmed to do, and then move on.

What’s So Bad About Playing It Safe?

Look, there’s a pretty obvious solution, so I’ll get that out of the way first:

Keep procrastinating.

You stay safe, nothing really gets that much better or worse, and one day – sooner or later – you die.

You never accomplish your big goals, you’re never fully present with your loved ones, and you never bring about substantial change in the world on the issues that really matter to you.

Hell, you may never even figure out what really matters to you at all.  You’ll just drift through life and let your fears control you.

Or…

You’ll realize that this S#%! has been going on long enough, that it’s not going to get better until you invest in yourself, and that everyone you know has been waiting for you to step up and commit to rewiring this core story you’ve unconsciously created.

Here’s the deal:

Your new core story can be one that doesn’t carry your current fears and limitations.  One that takes real action on evoking massive change in your life and this world.  

It can be about how you are a badass entrepreneur who loves blowing past failure and gets stronger and stronger with every business move.

It can be about how you are the most loving parent or partner, and you always respond with kindness and compassion.

It can be about how you are creating a world where no one else ever has to experience the deep pain that you experienced as a child.

It can be about anything you decide.

And as you change your core story, your experience of yourself and the world will change dramatically.  The behaviors you want are baked into this new story that’s running your new reality.  Changing your core story is the fastest way to change YOU.

While the choice to do this work is yours, please remember – this isn’t dress rehearsal.  

You only get one shot at this.  You have to decide if and when you’re ready to change…but when you do decide to change, know that it can happen in an instant.

(It’s called Identity Shifting and you can learn more about that over here.)

My Final Point is This

This work I’m talking about is scary.  It’s the exact kind of thing you may choose to procrastinate on.

But don’t do that.

If you feel called to do this work, DO IT.  Find a trusted mentor, a therapist, read books – whatever.  Just don’t procrastinate on this.  There’s nothing more important you can do.

 

Why Is Change So Hard (Healing Your Life, Part 1)

Why Is Change So Hard?  Or, why do we think it’s so hard?  Have you ever heard someone say that real change takes a long time to lock in?  

Is that maybe something you’ve said yourself?

Here’s the thing – if you’re telling yourself, or your friends, or (god-forbid) your children this…you’re doing them a major disservice.  You’re setting everyone in your life up for failure….  

Change doesn’t take a long time to happen.

That’s a myth.  Change is actually instantaneous. We cling to this belief that change has to be hard, but it’s really  our own resistance to change that slows us down.  I can already hear you sputtering…

“But, but, but…you can only change one thing at a time!  Willpower is limited!”

That’s just not true.  In fact, the fastest kind of change happens without any willpower at all.

Our Past is The Burden That Stops Us From Changing…

Let’s be clear, there is no rule that we have to keep carrying our past.

Do you know my story?  (If not, trust me you will.  I hammer on about it all the time.)  Anyway, the short version is this: physical abuse followed by drug abuse followed by homelessness and rock bottom.

I was so angry and stuck in the “victim mindset” – I didn’t even ask to be born!  Why is this so hard?! – and because of that, I was projecting out onto the world all these negative thoughts and feelings.  

Everything looked ugly to me.

Finally, I woke up to the core concept: we’re all one and we’re only fighting ourselves. Through that realization, I got down to “wow, I’m just fighting myself…. Nobody’s punching me in the face anymore… I don’t have any of the challenges of my childhood, but I’m dragging them forward from my past with my core story.”

What Is A Core Story?

Our core story begins with something that happens to us when we’re very young. And we carry it with us, we live into that story until we change it for ourselves.  

As babies, we were completely dependent on our parents, and for most of us, we received everything we needed until a certain point in time…and then suddenly, we didn’t.  

Mom didn’t come when we cried.  The food we were given wasn’t enough to fill us up.  The universe became uncertain and unsafe.

Human beings fill in the reason for that uncertainty with meaning.  Meaning makes us feel safe. But that meaning, if set up a certain way, can affect us for the rest of our lives.

Sometimes we rationalize with an explanation like “I’m not enough.”  And once that seed has been planted, we start to see it everywhere, every time something doesn’t work out for us.

It becomes our core story.

So What happens If We Change Our Story?  

What happens if you start talking to yourself differently about what’s possible and who you want to be?  I did that for myself, and I literally dropped my whole victim identity and came into a new sense of what was possible for me and who I was.

Over just a few years I went from homeless to working as a clerk in a mailroom to VP of a corporation in Philadelphia – all with no credentials – building out a software business for them and making a very nice exit.

Now, listen…you might already be saying “that’s never going to work for me.”  But I promise I had absolutely nothing back then that you don’t have right now.

And do you want to know a secret?  It can be as simple as the questions you ask…what if there were right and wrong questions to ask yourself?

Become The Author of Your Core Story

If you have been trying to make changes in your life, but you feel like you’re going around in circles, the reason may be as simple as your core story being out of whack.

And while this remains unconscious to you – whatever you do to try to solve your problems just reinforce that story

You end up trying to change and ask yourself questions like, what’s wrong with me? why am I such a loser? when will I finally earn enough to be happy?   But all you’re really doing is beating yourself down.

You’re trying to change and grow but instead, you’ve become your own worst enemy and it doesn’t solve anything.

In fact, things can get worse.  The results might be extreme procrastination, frustration, anger, desperation, learned helplessness, and lashing out at others – even loved ones. You can push hard and burn out trying to reach success, but…

You’re Going to Wind Up With Incremental Change At Best

So what happens when you ask the right questions?  Things like…

Who do I need to become to make this change? What kind of person does what I want to do effortlessly?  

When you ask these kinds of questions, you can immediately shift your way into success.

The results are motivation, passion, happiness, clarity, and grit.  You see all these results because you’ve developed self-worth and self-love.  

Seriously, you are amazing.

There is no one else on earth with your unique perspective, and there never will be again.  You deserve so much more than incremental change – and the rest of the world deserves to share in what you have to offer! So…

Are You Ready to Bloom?

Honestly, this article might be enough for you to finally grab hold of the life you want.  Sometimes we just need the awareness of the burdens we carry – and once we see that weight for what it is, we drop it and move on.  I was able to change my core story, and maybe you can too.

But you might need to go deeper.  You might need to understand why you procrastinate change, and how you can let go of your fears long enough to allow this shift to happen in your life.

If that’s the case, then find support.  Get a mentor when you can.  And keep an eye out for the next article in this series.  It’s all about why we procrastinate.

I’ll talk with you then…

How Your Limiting Beliefs Keep You Safe… And Miserable

Imagine this scenario: You are a successful business owner or corporate employee. You’ve been working hard and putting in more hours every year but you never have much to show for it. Your income never grows, but your debt just keeps climbing.  You are exhausted and stressed and you don’t see any way you could work any harder.

When you lie awake in bed at night, you start asking yourself, “Why me?” You wonder what’s wrong with you that keeps you from getting your life together.  Why are so many peers doing better?

Here are just a few of the things I hear my clients say about themselves:

  • “I am no good.”
  • “I will never be able to change”
  • “life will never get better”
  • “my body is disgusting”
  • “nobody will ever love me”
  • “I don’t deserve to have what I really want”
  • “I’m not worthy of anything”
  • “I actually hate myself…”

Can you imagine speaking to a co-worker or child like that everyday?  And if you did, would you expect them to perform well or have stellar behavior?

When we narrate our own lives with this kind of language, is it really any surprise that we can’t ever seem to profoundly change?

Changing How You Think Will Change Your Life

Look, we all want to feel happy and fulfilled in our lives. To do that we have to understand and change how we make meaning. And we have to learn where these beliefs about ourselves come from to begin with.

If you pay close attention to what I’m about to share with you, you will learn the ability to make new meaning which will allow you to move past your limiting beliefs.  You’ll gain deep clarity with zero illusions.  This is like getting the ‘keys to the kingdom’ of creating happiness and fulfillment in your life.  But tools aren’t enough, you first have to be open to change.

How We Make Meaning

Our ancestors had less choices when it came to truth and beliefs1.  If they were walking back to their tribe through a field of tall grass and they heard  a rustle, they could assume, “That’s just wind,” and keep on walking…or they could worry “That’s a tiger!” and go home the longer but safer route.

Even if they guessed correctly some of the time, the people who thought “it’s just the wind” were going to be wrong eventually, and that was the end of their blood line.  But the people who thought there was a tiger even when there wasn’t still got home safely, even if there was never any real threat.  And while there may have been a small cost of going the longer way home, they got to live, and they passed on their genes and teachings to us.

That means we’ve actually been bred to make meaning that keeps us safe. We actually seek patterns in every situation because those patterns are what’s kept us alive for thousands of years.

The problem is when you identify patterns – especially about yourself – that aren’t true at all:  I can’t dance, dieting doesn’t work for me, I’ll always be poor…  

Just like believing there’s a tiger waiting in the grass for you, these beliefs can seem to keep you safe, even when they’re wrong.  

Wrong Beliefs Are Dangerous

Let’s be clear, even if they do keep you safe, your negative beliefs will fail miserably at helping you feel happy, confident, and fulfilled in your life.  

You see, a belief is simply taking an opinion and treating it as a truth.  Beliefs are everywhere and they are incredibly powerful – they can be motivating when they are useful, but they can be downright dangerous when they aren’t.

Let’s imagine a woman who was told in middle school that she “looks fat in that outfit.”  I can’t tell you how many clients of mine have this kind of experience.  And what happens is that the embarrassment of that moment creates a pattern to not believe we are attractive.  Staying ‘safe’ becomes believing we are unattractive.

The cost of believing we are unattractive is huge, yet it’s a way our system keeps us safe. If we stop standing out, risking things with trendy clothes, etc. – we can avoid ever being embarrassed like that again.

One… simple… comment… can have a lifetime of negative effect.

Look back at that list of common negative self talk – do you say any of those things to yourself?  Take a few moments to consider the negative things you say about yourself on any given day.

Now, can you honestly say that those are true?  Or have you just formed an opinion – maybe because of things parents or peers said to you when you were younger – and since that opinion kept you ‘safe’ in some way, your subconscious went ahead and turned it into a belief.

Learn to Challenge Your Beliefs

You have to break the cycle of turning these patterns into beliefs.  And if you already have the limiting beliefs, you’re going to want to learn how to reverse them.  The simple way out is by learning to challenge the beliefs that are holding you back.  

If your brain says, “This is really hard, I’ll never get it done.”  Then you say, “Nah, this is easy. I got this.”

If your brain says, “I’ll never have real money.”  Then you say, “I wonder how I can GROW my wealth this month.”

It’s so simple, but until we shift our identity it takes commitment.  It takes doing this same process over and over again, day in and day out, until it becomes an unconscious habit (the identity shifts).

What Happens If You Master Meaning?

Recently I worked with a client who told herself that making more money in her business would make her life harder.  So she had a money ceiling – her belief was keeping her ‘safe’ from the complexity of a bigger life by preventing her from earning more money.  And because of this, she was stuck and getting deeper in debt.  

Simply learning to question the belief that more money would equal more problems has completely changed her income and business growth.  She’s paid off all her debts and is doing better and better every month.

But what if she’d held on to that belief that money just complicated her life?  How much time and energy and money (that she didn’t have) would she have wasted on workshops and books and tools – only to sabotage her results and keep the ‘less money is better’ story alive?  

Strategies and tactics wouldn’t do anything for her until she eliminated the limiting belief. And they won’t do anything for you until you eliminate the beliefs that are fighting to keep you ‘safe,’ but are actually sabotaging your goals.

Next Steps

I hope this is all you need to begin identifying your ‘truths’ that are really just beliefs, and to then begin challenging those beliefs in the moments when they hold you back.

Some beliefs are easier to challenge than others.  Some are so deeply ingrained in us, that we might need some mental power tools to get to the root of it.

But I want you to have some fun with this.  You’re embarking on a huge shift in your life – it’s intense – but it doesn’t have to be hard.  You can enjoy it and make it a game to uncover all the old beliefs that have been holding you back for years.

The quickest way to get started is to check out my free video coaching course by clicking here.  

Remember, this isn’t about forcing old habits onto your current identity – this is about completely shifting the way you see yourself and the world. It’s about permanent change through shifting your identity.

And once you’ve got your new identity locked in, overturning limiting beliefs won’t be a decision you need to make in the moment…it will just be a normal part of your day. Making positive meaning can become totally automatic for you.

If you haven’t done it yet, sign up now to get that course, and let me know how it goes for you.  I really want to hear how it works in your life.

 


  1. This example comes from author Dr. Michael Shermer. For more on his concept of “patternicity,” check out the book How We Believe.

Tools Alone Won’t Fix Your Problems

Most people don’t have the exact body they want.  But I bet there is a “state of the art” gym right down the road from many of us.

If someone wants to lose weight, improve your health, or just sport an awesome bod – all the tools they need are inside those doors.  So why aren’t we using them?  And if you do use them, did you stop before you got what you really wanted?

Many of us have a strong desire to change, to become ‘the best version of ourselves.’ But doesn’t it seem that no matter how many resolutions or promises you make, you often wind up back where you started – sometimes worse off than when you started?

And then what? You go looking for better tools, for better therapists, for better drugs, right?  But deep down you know that what’s really holding you back is… you.

Sometimes we just can’t get out of our own way. Would you like to know why?

We’re Not Asking The Right Question

Let’s take a step back and consider why the “build a better mousetrap” solution hasn’t worked so far.

We often ask ourselves questions like:

  • What diet should I be on?
  • What workout should I do?
  • Why isn’t this stuff working?

Let me point out that none of those questions are going to get you the result you’re looking for.  Those questions, without the “core question” being answered, are just more distractions that prevent change.

The real question is: Am I ready to change?

There’s a voice in the back of your head that answers that question for you.  And if it says “no,” then you’ve already lost.  The greatest, most advanced, most expensive tools in the world won’t do a thing for you.

You’re totally wasting your time and money if the answer is no.  In fact, you might even be making the problem worse by proving to yourself that change isn’t possible.

Decide to Change

People who accomplish massive things in life see success.  They frame the world in a way such that it serves them – they literally choose to see it in the way that serves them best.  And you know what happens? The world actually does serve them.

What if there was a way to achieve a fundamental shift in the way you see the world?  What if that meant not just increased productivity, but a deep and lasting fulfillment in your life?

Would you be ready to let it happen? (Ask yourself right now, and see what you say.)

When you can say yes to this question – your life is going to get better.  Things may get more challenging too, but that’s only because you’ll actually be doing the things you want to be doing, and removing the limiting beliefs and actions that have become a part of your life.

Massive change requires a kind of death. But that death will allow you to become the person you truly want to be – the kind of person who sees opportunities as chances to win rather than chances to be humiliated – the kind of person who feels happy and successful even when their life isn’t perfect – the kind of person who feels worthy of love.

Are you ready for a little death to your old way of thinking and being in the world?

If today is the day, I recommend you start with my free Back to Breath Challenge – you have to get comfortable being with and looking honestly at yourself before you’re willing to accept change on an experiential level.

And as always, when you’re ready, I’m here to help. Let me know what that voice in the back of your head is saying about this article down in the comments.

Hack Your Thanksgiving: A 3-Course Gratitude Meal for Profound Happiness

If you’re in the US today, you’re probably celebrating the Thanksgiving holiday.  I’m not going to get into the often-controversial history lessons here because we know that the past doesn’t determine the future – we can make this day whatever we want right now.

No matter your beliefs or situation in life, today is an opportunity to pause, reflect, and give thanks for your life and all that you’ve experienced.

Thanksgiving is a day we can manifest gratitude on a large scale – not just in ourselves, or at the dinner table, but nationally.  Maybe even globally.

Here’s my 3-course approach to “hacking” your thanksgiving – getting the most out of this opportunity:

The Appetizer: Taking Gratitude Seriously

Did you do the thing where you spent all your time trying to get the turkey just right, but grabbed some sort of frozen, processed appetizer that you stick in the microwave when all your guests start talking about how hungry they are?

That’s okay, it happens to all of us.

But listen, taking the time to set up expectations with a personal and exciting dish can do a lot for how you and your guests enjoy the rest of the evening.

And the same is true for gratitude.

When we take the time to not just announce things we are thankful for, but to really sink into the feeling of gratitude, we’ll start to notice some pretty amazing shifts right away.

  • Your interactions with those around you will be far more warm and rewarding without you even noticing what changed.
  • Your food will taste better and be more satisfying.
  • You’ll be able to sit back and enjoy the moment without worrying about clean up, or all the emails waiting for you at work, or all the Black Friday deals you’re going to ‘miss’ by spending the evening with your loved ones.

So take your time with this.  If you need to be alone, take a few minutes to yourself before everyone shows up.  Take gratitude seriously today, and be fully present to the possibility of a radical shift in how you experience life.

The Main Course: Manifesting Gratitude

Okay, you’re in a good spot physically and mentally. You’re ready to do this thanksgiving thing right.  

We want to keep this simple, quick, and light (unlike your main course at dinner tonight).  

You know how I just said to take gratitude seriously?  Well, take the effect that gratitude has on your life seriously…but don’t be serious when you do it! Have fun with it, be joyous, let yourself feel everything fully.

I’ve found that a very simple process – which I call 3G3 – is enough to get all the benefits of a gratitude practice without taking up a ton of time or getting bogged down in advanced techniques.

The simple version is this:

  1. Take 3 deep, fully conscious breaths and get centered in your body.  One breath is a complete inhale and exhale.  This moves you from “thinking” to “feeling” and is crucial for the next part.
  2. Think of 3 things you are grateful for.  Big or small, important or ridiculous, it doesn’t matter.  It could be the sunrise, or a stranger who held the door for you, or even how amazing your parents were when you were growing up.  Take some time to really feel what it’s like to be grateful for each of those three things.  Enjoy the mental, emotional, and physical state of thanksgiving.
  3. Now that you’ve manifested these feelings of deep gratitude, take another 3 fully conscious breaths.  This time, breathe into those feelings you’ve just brought up.  Embrace them and savor them.  Welcome the full appreciation of gratitude into this moment.

That’s it.  That’s the whole thing!

Just do your best and have fun with it.

If you do want to get more advanced, I go way more in depth on the 3G3 practice in my free gratitude tutorial, so jump over there if you want to know more.

But the simple version will be everything you need if you’re just getting started.  Just 3 minutes of doing the 3G3 practice will open up to you a deep and profound happiness that you can carry all through the day.

Gratitude goes further than just one day, though.  Right?  I did promise you a radical shift in how you experience life, not just a holiday…

The Dessert: Your Daily Gratitude Practice

Alright, we made it…

Come on, let’s be honest.  You’ve just been waiting for dessert this whole time, right?  The artichoke dip, cranberry sauce, even the turkey leg you fought for were just formalities.

It’s time for the best part of our gratitude meal – seeing where a practice of being thankful will take us in the year to come.

Before I get into that, I want to just acknowledge one thing: there are so few opportunities where we, as a society, are encouraged to be grateful.  

So, in some way, having a day set aside to be grateful is pretty awesome.

But in another way, it’s kind of like New Year’s Resolutions – why would you only focus on your goals or the things you’re most grateful for in your life one day a year?

What would your life look like if you kept this gratitude practice going for a whole week? Or month? Or straight through until next Thanksgiving?

Enjoy Greater Happiness Without Any Life Changes

Psychologists and researchers have finally started to pay attention to how our minds view the world and the very real effects that has on us.

Professor Robert Emmans of UC Davis is one of the leaders of this type of research.  He conducted several experiments to see what effect gratitude journaling – literally just writing down a few things you are grateful for once a week – had on study participants.  

He also had groups that either journaled without direction or journaled negative things in their lives to compare the results to.

So you can already guess that the people who did gratitude journaling for several weeks were happier – they self-reported as 25% happier than the other groups in less than a month.  

25% happier without any forced changes in their lives besides journaling once a week.

Now, I know some of you are saying “I don’t need to be 25% happier…I need to deal with all this crap in my life first!”

Well, keep reading…

Can Gratitude Make You Immune to Pain?

Another attempt at this study had participants keep the journals going for 10 weeks.  

What Emmans found was that the people who focused on just 5 things they were grateful for everyday got better sleep, increased their exercise by 90 minutes per week(!), were way more optimistic about the coming week, felt more connected to people in their lives, and were more likely to help others deal with personal problems.

But here’s the big one – the people who practiced gratitude weekly reported experiencing less pain than the negative group and the control group.

Emmans even tried this on people who suffered from debilitating muscular pain and found that within 21 days, the participants who practiced gratitude journaling reported not only less pain, but less interference in their lives by the pain they did experience.

Now Is The Time to be Thankful

So what are you waiting for?  A few minutes a day or even once a week can bring so much happiness to your life and to the lives of everyone you interact with.  

Gratitude will even make your goals more attainable.

If there’s something stopping you from being able to fully embrace your feelings of gratitude, I’d love to know about it.  It does happen to some people because of issues in their past, and I’m happy to help you work through it.

But otherwise, the time is now.  

Look, if I said I could teach you how spending 5 more minutes at work everyday would increase you income by 25%, you’d be begging me to tell you.

I’m challenging you, right now, to begin a 21-day gratitude practice.  And I want to know how things come out on the other side for you.

So what are you waiting for?

Extra Dessert

Come on, it’s Thanksgiving.  You’re going back for an extra slice of pie, right?  Here’s your extra slice of gratitude!

Rob Scott – Talks at Google

I want to share something amazing with you. I recently took a cross country trip to do something I’ve never done before.

I was invited to give a “Talk at Google,” which is kind of like a Ted Talk but, you know, at Google. So, I had the chance to present “my material” to an audience of Google employees – right inside their main office.

What’s it like being right in the heart of Google? Amazing, actually. There’s video conferencing screens on virtually every wall. The vibe is incredibly cerebral, everyone deep in thought and focused on their work, obviously doing cool stuff. Food pods seem to be every 30 yards or so, and they have workout space that has to rival NFL pro teams. I was blown away.

Here’s the video to check out my talk (please jump over to Youtube, like it, and comment when you check it out):

There’s no question that Google is at the forefront of the movement for a more connected planet. They’re driving massive changes right now in how human beings interact with one another in the outside world.

So I was incredibly excited to talk with them about how we make internal change happen.

If you’ve been following my stuff at all, you know I’m a huge advocate for finding fulfillment and mastering our inner game while making external changes. Why? Because our potential for success is ultimately limited by our beliefs and our internal view of the world.

Our ability to impact and improve the world around us is hugely impacted by our control over our own mental state. The less freedom you have over the choices you make, the less good you’ll be able to do for others.

Here’s the promise I made to the people at Google:

“You all want to make a difference… This time should make a difference. So let’s open to the possibility that this talk could profoundly change you.”

Listen, I know you’re busy just like all those Googlers. So I’ll make the same promise to you…

Set your intention for change when you carve out the space to watch this. Get rid of all your distractions just for an hour or so. Bring your full awareness to this, and get ready to begin your journey toward a deeply fulfilling and productive life.

Please let me know how it goes for you in the comments. And if you want to know more about “Identity Shifting,” check out what’s going on over here: http://identityshifting.com.

PS – OK, I can’t not share this. I met a lot of cool people at Google, but one of the coolest had to be Chade-Meng Tan. He’s Google’s “Jolly Good Fellow” (yes, that’s his actual job title) and just got nominated for the Nobel Peace Prize! I definitely recommend you check him out. Just Google him ;)

Meng and Rob at Google

Meng and Rob at Google

States and Stages: The Difference Between Being and Doing

I’ve explored the difference between “States” and “Stages” in an earlier blog post, but in this video, Jeff and I take the idea a little further. We’re going to talk about what you need to do to manage your state of mind and how to get comfortable and content with your stage of development.

What I’m really talking about when I say “States vs Stages” is the difference between ‘being’ and ‘doing.’ When we master our state of mind (our ‘being’), we move much more easily through our different development stages in life (our ‘doing’).

And what it all really boils down to is that ‘being’ needs ‘doing’ to become meaningful and powerful (and vice verse).

Think about the last time you started something new (piano lessons, tennis, a business) and remember how heavily your state of mind related to your stage of development.

Did you feel frustrated and upset by being in the beginner stage? Did this negative state of mind prevent you from moving further through the stages?

Keeping that in your head, take a look at this video to learn more about marrying your states with your stages to get closer to fulfillment and success.

P.S. I talk about this stuff on an even deeper level in the Identity Shifting MasterClass. Check it out.

Quick Notes:

2:00 – The illusion of happiness
4:50 – The burning monk
6:30 – Stillness in motion
7:30 – Success and fulfillment are equally as important
8:40 – States of mind/ Stages of development
13:20 – Managing your state
17:00 – Be okay with your state
21:00 – Art of fulfillment and the Science of success

How to Change Without Using Willpower

In this Mastering Mindset video, Jeff and I talk about a radically different way to develop powerful habits and behaviors.

Breaking bad habits is often incredibly difficult, but that’s usually because most people never take the crucial first step to starting a new behavior. In order to guarantee long term success with any new habit, you must first change your “identity” – you need to experience what I call an “Identity Shift.”

Think about something you’re trying to accomplish in your life. Now consider the behaviors you need to habituate to make that happen.

With that in mind, check out this video to learn more about getting massive, immediate results by using the immediate shortcut of changing your identity:

Quick Notes:

0:50 – Why is changing identity important?
2:25 – New identity and new habits
4:30 – Subconscious mind
5:50 − 30 Days to form a new habit
7:50 – Implanting ideas in the subconscious
9:30 – New behaviors of an Entrepreneur
11:30 – Hypnosis
13:00 – The mistake most coaches make
17:00 – Trying to develop new habits without changing identity

Interested in changing your identity into the version of yourself you most want? Click here to learn more about Identity Shifting.

The 3 Step Process to Effectively Stop Negative Thinking

STOP Negative Thinking!

In this talk, I finally got to tackle a topic that just may be the single most important factor to living a successful and happy life.

Any time I take on a new client, I immediately assess their “level of negativity.”

Why?

Because it’s impossible to be happy when your mind is full of negative thoughts.

The worst part about it is that the poor people whose minds are clouded with negative thoughts usually have NO IDEA that they are being controlled by them.

It’s kind of like a parasite that sucks out your energy and motivation.

It is crucial to clear your negative thinking and let a positive thought process take control. But How?

In the video above, I’ve broken it down into 3 steps:

  1. Awareness – The first step is literally becoming aware of what your negative thoughts are.
  2. Disprove the Truth – Most people make up RIDICULOUS “truths” about the world they live in. Most of which is not actually true, and there is great power in disproving those “truths.”
  3. Repattern the Positive – The final step is to replace the negative thoughts with positive thought. For example, “I’m such a loser, I will never make it in life” becomes “I’m a winner, Success comes easily.”

There’s a little more to it than that, but that’s a great overview of the process.

If you want to get the full system that will guarantee positive improvements to your entire life, CLICK HERE to check out the Identity Shifting MasterClass.

It’s a curriculum based program that will guide you through your massive transformation.

Or you can check out the hangout I did with Jeff (above) to hear more about this process.

Quick Notes:

2:30 – AWESOME Email from a viewer. :)
4:30 – Why it’s important to end negative thinking.
8:30 – Positive thinking is proven to be incredibly powerful.
9:30 – Most of our truth is actually just a perception.
10:30 – I am a terrible dancer –> Click here to see.
11:20 – 3 Steps to ending negative thoughts.
13:20 – Someone living in the negative thought process, has no idea it’s controlling their life.
16:20 – Negative thinking is a vicious circle.
17:00 – Self awareness