Transcription
[Music]
Well, I want to celebrate you for getting to this module here. The people who learn are the true heroes in the world. Learning is not always easy because you're disrupting the way that you used to live in many ways. You have to let go of who you are to become someone even better. And the majority of people would rather spend their time being busy, being busy, or running away from growth because it is often a terrifying act. Imagine just having hardwired new philosophies and new emotional architectures and new ways of doing new habits and new ways of being. It's, it's messy, but it's incredibly fulfilling, actually. I think the best work a human being can do is moving closer to your finest you.
So, I just want to take a moment here and say thank you for not only investing in the course and being the kind of person who loves to learn and loves to grow and loves to achieve higher levels of leadership and personal heroism. But I really believe that as we improve ourselves, we improve the world. Mother Teresa said it beautifully. She said, "If we would only sweep our own doorstep, the whole world would be clean." And so, by upgrading your ability to handcraft these world-class weeks and by upgrading your ability to be an elite performer and an exponential producer and someone who delivers beautiful value to the world and someone who daily catches higher glimpses of the gifts and talents that are in you longing to see the light of day, that makes the world a better place as well. As you upgrade your happiness, for example, you're going to go out in the world and you'll be happier with your team and you'll radiate positivity with strangers and you'll just do the kinds of things that step by step make the world a better place. So, I want to thank you for being here with me and I want to sincerely say, it's really a privilege for me to be of service to you in this program.
And so, I want to bring back up onto the screen the world-class week system loop. And as you can see, we're now at element number three, which is evening renewal. So, you've got your morning mastery and you've got your daily victory. You've done your second wind workout. How should you spend your evening? Well, you can do whatever you want because you've earned it. I really encourage you to spend your evenings in refueling, in regeneration. You can rest. You can take another bath. Call your, your second Epsom bath habit. But again, you can just slow down. I think it'd be just so beautiful. You have a family meal, which is such a great habit to install in your family culture. In this world where so many families bring their devices to the table, what you do is you have, let's say, a pot and you ask everyone to put their devices in the pot or, you know, off on a desk somewhere. And literally, you can light some candles and you can cook together and you can sit down as a family and then you can just talk about your day. Transformational. In this world where a lot of parents are parenting their children by just giving them technology because the parents are too exhausted to actually be fully present, I think the greatest gift you can give your children is the gift of your presence. And I deeply believe that as parents, we're not only parents to our children, we must be developers of our children. I think about Jackie Kennedy. I think about so many great parents. You know, they, they actively took their children on travels, exposed them to art, exposed them to philosophy. I've been blessed with wonderful parents, a very wise mother, a very wise father. My dad filled the home with books when I was growing up. We'd always have family meals. My dad was a family physician for 54 years. He'd leave his practice, he'd come home at four o'clock. We'd finish school. My brother and I would sit around the table. Yes, we ate pretty early. And I think about about 4:30, we'd sit down for dinner and we'd talk. What a concept. We look at each other and we'd have human connections. We live in an interesting world where we've never been so connected digitally and we've never been so disconnected spiritually.
So, evening refueling can be a family meal, even three or four times a week. You can have another Epsom salt bath, light a candle, listen to some music, read a book in the bathtub, go for a nature walk with your significant other. You can have a period of reading and live your 60-minute student habit. You can paint. You can just go into your recreational room and listen to music. You can have a second period of meditation, which is very powerful. Often, I'll have my 4 AM one hour of meditation and then I use an app in the evening and I will go through a guided meditation on the app with headphones on. It only takes 15 minutes or 20 minutes. That's my second meditation. I don't do it every single evening, but I do it very often and it works wonders. Again, it helps me sleep better, it makes me very peaceful, and I recreate myself. So, the evenings should definitely be about re-creating yourself and having fun and slowing down.
Which brings me to the fourth element of the loop, which is your pre-sleep structure. If you want to get up early, you need to sleep well. As I've mentioned, six to eight hours is what science says is really ideal time for sleep. And you want to sleep deeply. Too many of us are getting up in the nights. Too many of us are checking our emails through the evening. Too many of us are being affected by the white light of our screens and our melatonin gets out of whack and we don't sleep properly.
So, I'm going to give you some ideas. After you've enjoyed this incredible evening, you're feeling so relaxed, maybe you've got some music on, your family is relaxed. Or if you don't have a family and you live alone, you've done some self-care activities. By the way, I love film. A lot of nights after a really deep day of work, that five great hours and then the exercise in the morning, the exercise in the evening, you know, I'm often depleted in terms of my mindset and I just need to have some high-quality entertainment. I love a great film, a thoughtful film. I love documentaries. Documentaries have become really popular now. I've loved documentaries for years, even though I was sort of quirky. Oh, I love documentaries. They're so good because I've watched documentaries on Aristotle Onassis, the Greek shipping tycoon. I've watched a great documentary called "Finding Sugar Man," which was about this incredible artist who was going to be the next Bob Dylan, but he just dropped out of sight. There was this myth going around that he lit himself on fire on stage to end his life. That wasn't true. And so, this super fan from South Africa went on this search and found this genius grade artist living in Detroit, and he was a home renovator and he had given up on his dream. And it's called, I believe, it's "Finding Sugar Man." I've loved the documentary "Jiro Dreams of Sushi." I believe it's Jiro. It's about this Japanese maestro virtuoso sushi chef. He dreams of sushi. Nothing else matters. You want to talk about monomaniacal focus. All he does is live sushi. I think he's done it for 75 years or something like that, 60 years. What are some other great documentaries? Because I just love documentaries. Um, "Chasing Down a Dream." It's about Tom Petty, the music, the rock legend. "Crossfire Hurricane." One of the greatest documentaries I've ever seen. It's about the Rolling Stones. A great documentary I recently watched on Woodstock, how it all came together. And just before it came together, it was a different field. So, they had to move it from it to another location, but it all came together because this farmer gave his field. And it was all peace and love and you had all these, I guess, tens of thousands, if not hundreds of thousands of people. And then the farmer gets on stage and says, "I just want to tell you young people, I think you're amazing because there was almost no violence." So, you can just search the, the Woodstock documentary. I've seen documentaries on Bill Gates. I've seen documentaries on Jeff Bezos and how he started Amazon. I've seen, oh, there's a great documentary on Miles Davis. I can't remember the name, but you'll find it. You know, a great documentary on Miles Davis. I saw another one called, it's about Ginger Baker from Cream. I think it's something like "Call Me Mr. Baker." You've got to watch it. There's another documentary called something about Morgan, about a jazz musician. There's an incredible movie about, um, Vincent van Gogh with, uh, let me just think, who is in it? Uh, this is all very raw and real, but it's just coming to me and it's, um, Willem Dafoe. Willem Dafoe in this movie where it's a film, it's not a documentary, where he lives, uh, Vincent van Gogh's life. And it's an extraordinary documentary. I first saw it on an airplane and I've watched it many times and it's just an incredible, incredible documentary. Also watched the documentary on Andrew Wyeth's life. I've watched documentaries on Jean-Michel Basquiat. I've watched movies on Nelson Mandela. Some of my favorite movies. I've loved "Fahrenheit 451." I love one of my favorite movies of all time. It'll blow your mind. It's called "Dogman." It's an Italian subtitled movie, but trust me, it'll blow your mind. "Joker" with Joaquin Phoenix's performance. Definitely watch the director's cut. I talk a lot about releasing magic into the marketplace, in OAD, obsessive attention to detail. When you watch the director's cut, you will see the granularity, not superficiality, the granularity Joaquin Phoenix and the director go into in creating every scene at a world-class level. So, those are some of the things I love to do in the evening.
Now, we get to what you do before sleep. Let me just run you through some quick ideas. No technology one hour before you go to sleep. It'll affect the quality of your sleep. Sleep in a cool room. Very powerful for good sleep. No digital devices or technology in the room. So, don't just check email before you, avoid that, but don't keep the technology in the room. Keep your room, your bedroom, simple. Then you can use these sleep aids. I've got this lavender spray. I spray on the sheets and on the pillow. Lavender will help you sleep. Often, I will have a cup of chamomile tea. I will listen to some music. Sometimes I will pull out my nighttime journal. Call it your nighttime journal. I call it a nighttime journal and I'll, I'll use that Martin Seligman question: "What three good things happened to me today?" His research has found that this simple question refocuses your mind. It, it hacks the negativity bias, promotes gratitude, and just makes you feel much more positive, even in the most difficult day. When you train your brain to hunt down three good things, not look for bad things, you'll sleep better. I would also say you can buy these sleep balms and you put them on your wrists and you put them on your neck. I find those help me sleep well. And that's about it. You just use this pre-sleep structure and it might be 60 minutes before you go to sleep, and you just prepare yourself for great sleep. I also suggest you take out your running shoes and you take, take out your running gear and you lay those out so you have no excuses. Again, this is preparing your subconscious mind to get up at 4 AM or 5 AM to start the meditation on the exercise routine. And then, as much as possible, before you go to sleep, have order. No dishes around in the kitchen. No mess in your living room because mess promotes stress. You can even in your journal write about your day because the mind needs a trusted system to capture all its to-do's. Otherwise, all evening and all night, you're going to be thinking about what you need to do the next day. This is a very powerful insight. Not only write about three good things that happened to you in your nighttime journal, write about what you need to do tomorrow. It might be a list of deliverables for tomorrow. Then you're going to get it out of your psychology and out of your heart set because it's on paper. That will allow you to relax. And then you just go to sleep and count sheep and have a great sleep, which sets you up for a great morning.