HIGH PERFORMANCEPROVEN FRAMEWORKS FOR

with Janet Chang

Pick Your OwnAdventure!

1. Make Big Decisions Soundly & Quickly

4. Accomplish More...Without Overwhelm

3. Think Faster and Look Better Naked

2. Find & Kill Hidden Inner Demons

MAKE BIG DECISIONSQUICKLY & SOUNDLY

Decision Making, "Before"

Value #1

Value #3Value #2YAY!

PROs CONs

W. R. A. P.Decision Making, "After"

A F R A M E W O R K F O R B I G D E C I S I O N SO N C A R E E R , R E L A T I O N S H I P S & L I F E

WidenYour

Options

Reality TestYour

Assumptions

Prepare tobe Wrong(or Right)

AttainEmotionalDistance

[W]iden OptionsReframing question3-5 optionsEliminate fake options

DECISION MAKING - STEP 1

[R]eality TestWhy: dangerous assumptionsMethod 1: Trial testsMethod 2: Ask experts

DECISION MAKING - STEP 2

[A]ttain DistanceQuestion 1: CEO of your lifeQuestion 2: 10d/10m/10y

DECISION MAKING - STEP 3

[P]repare YourselfSet a tripwireWorst case contingenciesBest case preparation

DECISION MAKING - STEP 4

FURTHER READING1. "Decisive" by Chip and Dan Heath

2. "Barbell 90/10" by Nassim Taleb

DECISION MAKING

FIND & KILL YOURINNER DEMONS

HIDDEN

Find Your LimitsWhy does this even matter?Q1: Repeatedly putting offQ2: Repeatedly falling shortQ3: Why, Why, Why. 5-10x

INNER DEMONS - STEP 1

" I d o n ' t h a v e[ t i m e / m o n e y / e t c ] . "" I t ' s n o t t h e r i g h t t i m e . "" I ' m n o t r e a d y . "" I d o n ' t a c t u a l l y c a r e a b o u ti t t h a t m u c h . " o r " I t ' s n o t ab i g d e a l i f I d o n ' t . . . "" I t w o u l d n ' t w o r k f o r m e . "

Limits

" I c a n ' t . . . "" I t n e v e r w o r k s . "

" I d o n ' t d e s e r v e . . . "" P e o p l e d o n ' t l i k e m e . "

" I h a v e e n o u g h a l r e a d y "" I ' m n o t [ b l a n k ] e n o u g h . "

" I ' m n o t m e a n t t o d o / b e . . . "" T h e y d o n ' t u n d e r s t a n d m e . "

" B a d t h i n g s w i l l h a p p e n i f . . . "" I d o n ' t w a n t t o b e c o m e o n e

o f * t h o s e * p e o p l e . [ B l a n k ]p e o p l e a r e [ n e g a t i v e t r a i t ] . "

C O M M O NL I M I T S

S I G N S T OD I G D E E P E RO R C H O O S E AD I F F E R E N T P R O B L E M

Challenge LimitsWhat is at the core?Is this absolutely true?What if the opposite?

INNER DEMONS - STEP 2

Overcome LimitsProve the positive is true.PastPresentFuture5 min/day, 1-4 weeks

INNER DEMONS - STEP 3

FURTHER READING1. Worksheets: bit.ly/killinnerdemons

2. LovingTheUnlovableWithin.com

3. "Emotional First Aid" by Guy Winch

KILLING INNER DEMONS

BIOHACKING:THINK FASTER &

LOOK BETTER NAKED

" B e h e a l t h y i n g e n e r a l "L o s e / g a i n w e i g h tS l e e p b e t t e rE n e r g y ( m o r e o rc o n s i s t e n t )S e x i f y ! ( 6 - p a c k a b s , a s s )F e r t i l i t y / H o r m o n e sR u n a m a r a t h o nR e c o v e r f r o m i n j u r y

Goals &Problems

F o c u sC r e a t i v i t y

S h a r p e r t h i n k i n gR e m o v e " b r a i n f o g "

R e d u c e s t r e s sR e d u c e m o o d s w i n g s

I n c r e a s e p r o d u c t i v i t y

M I N DB O D Y

Performance Factors[D]iet[O]ther[S]leep & Stress[E]xercise

BIOHACKING BASICS: DOSE

Priorities[S]leep & Stress 100%[D]iet 75% (or 20%)[E]xercise 20% (or 75%)[O]ther 5%

BIOHACKING BASICS: DOSE

T.R.E.Biohacking

F R A M E W O R K F O R I M P R O V I N G F I T N E S S ,F O C U S , S L E E P , A N D M O R E

TRACK RESEARCH

EXPERIMENT

[T]rackTrack metrics that matter

BIOHACKING CYCLE: TRE

TRACK

[R]esearchResearch different...- theories- protocols

BIOHACKING CYCLE: TRE

[E]xperimentTry different things....and TRACK the results

BIOHACKING CYCLE: TRE

"Yourboobslook

bigger"

DOSE

Melatonin, butter,dark & light exp.

Weightlift 3-5 x 2-7,HIIT/Tabata, MAT

Paleo/ancestral,low carbohydrate

Modafinil (<1x/wk)

Polyphasic sleep

Chronic cardio

Low fat, low calorie

Piracetam

RESOURCESBODY

Exercise

- StartingStrength.com

- Barry Ross

- Crossfit.com

Injury/Posture Correction

- MuscleActivation.com

- Bali Chiropractic &Massage

(Jason in Ubud)

- YouTube videos: "Egoscue"

BIOHACKING

MIND & MORE

Diet, Sleep

- Quantified-Mind.com

- BulletproofExecutive.com

- QuantifiedSelf.com/guide

- PolyphasicSociety.com

Supplements, Stress, Other

- Examine.com

- Hormones: ZRTLab.com

- MotivationHacker.com

THE MISSING SERIES:PRODUCTIVITY

(WITHOUT OVERWHELM)Sign up now or @ janetchang.com

Q & ADECISION-MAKING

INNER DEMONSBIOHACKING