In Top Form Podcast

Join hosts Somnath Sikdar and David M Frees for the sixth and final episode of "Understanding the Client Patient Customer Life Cycle":How to trigger a client to go from a buyer to an advocate, referring and/or repurchasing.

Join hosts Somnath Sikdar and David M Frees for the fifth episode of a five part series:Education as a driver of consumption to improve retention.

Join hosts Somnath Sikdar and David M Frees for the fourth episode of a five part series: The Customer Journey: Purchase and Up-sell.

Join hosts Somnath Sikdar and David M Frees for the third episode of a five part series: Building Client and Customer Trust Through Indoctrination.

Join hosts Somnath Sikdar and David M Frees for the second episode of a five part series: Using Education to Build Rapport and Trust with Clients and Customers.

Join hosts Somnath Sikdar and David M Frees for the first episode of a five part series: Building Attention and Awareness, Understanding the Client Customer Life Cycle. 

Join hosts Somnath Sikdar and David M Frees for the first part of a five part series on understanding the client customer life cycle. 

Meetings (in organizations, businesses or even in professional practices and families) are a powerful tool to clarify goals, determine a course of action, and to implement and monitor implementation.  They are, however, widely misunderstood, misused, and are incredible opportunities squandered. Like anyone who’s been in business for more than a few weeks, you’ve almost certainly experienced the pain and frustration of poorly run meetings. In fact, I’ve been in and run more than my fair share of disappointment or ineffective meetings. But, through time, and by paying attention to what really works (and what’s supported by real data and experience) I’ve become better.   So, I’ll share a few of the best practices, strategies and tactics so that you can skip the long trial and error phase and go right to getting the most out of meetings in every possible dimension ranging from better morale, to faster and better implementation, to higher levels of profit, and client, customer and patient satisfaction and ultimately…referrals. So what are the most common problems?  Meeting that never end, meetings that waste time and fail to achieve any results, meetings that lack focus and kill morale. You’ve probably experienced all of these.  And the data supports your memory/perceptions. The typical American professional attends over 60 meetings per month (Source: A network MCI Conferencing White Paper. Meetings in America: A study of trends, costs and attitudes toward business travel, teleconferencing, and their impact on productivity (Greenwich, CT: INFOCOMM, 1998) Approximately 50% of meeting time is wasted (same source as above) 39% of people attending meetings doze off during the meeting (source: CBS News). Wow! Whether you are organizing meetings or simply attending them, you owe it to yourself to become more effective at this professional skill. Just imagine the gains you will achieve if you become 1% or 5% better at meetings over time. See http://projectmanagementhacks.com/meeting-tips/   So what’s the cure?  How do we go from running uninteresting and perhaps even damaging meetings to a system that produces calculated, consisten, energizing results?   Have Clarity of Outcome – Whether you’re running the meeting or attending     Never host, facilitate or attend a meeting without clarifying what needs to happen at the strategic and tactical level.     Having a clearly defined and written purpose and a list of the intended and needed results of the meeting (prioritized) will definitely change the tone and flow for the better.   This can, however, also cause you to close your mind to other alternatives, suggestions, and data from other participants.   Solutions?  I always make sure that there are reminders in my copy of the agenda to seek input from others and to allow for the fact that they may have more and better data than I do.   Along the same lines…     Obtain or Create The Written Agenda - In Advance     Vague ideas and intentions to have a discussion on a topic rarely end on a productive note followed by specific actions and desired results. The meeting agenda is really the key to clarifying your thoughts AND to getting others to prepare in advance. If you are just getting started with agendas, start with a point form list of topics to be discussed and make sure that material is provided to attendees at least one day before the meeting. For better results, provide background information on the agenda items and specially  what is desired and what kind of data, ideas, and information will be useful and what goals have been established for the meeting so that everyone attending has the same information. What about when you are asked to attend a meeting without an agenda? Ask, “Can you please send me an agenda for the meeting so that I can prepare?” Pro Tip: For frequently held meetings such as a weekly status meeting on a project, you can save time by creating a meeting agenda template. Once you have that in place, preparing an agenda becomes a matter of taking time to clarify your specific objectives for THAT meeting and then filling in the blanks.     Determine or Review The Attendee List – And Be Sure That The Right People Are There     The people in the meeting room make or break your effectiveness. I have been in MANY meetings where the key person – a manager or executive – is not present. As a result, no significant decisions can be made. For Meeting Organizers: limit the number of people attending the meeting. The purpose of meetings is to make decisions and get work done in service of a specific strategic or tactical goal. For the most part, meetings are not the best way to simply share information (exception: meetings are helpful to share sensitive information or information that can be emotionally charged and best not shared by email). For Meeting Attendees: read the attendee list before you walk into the room. Do you see any unfamiliar names? If so, consider Goggling outside attendees or when it comes to “insiders” looking them up in your organization’s directory (or on LinkedIn). Surprises are not your friend when it comes to meetings.   Manage The Meeting By The Clock – Respect Others’ Time and Schedules     Watching the clock is important in an effective meeting. When nobody takes charge of managing time, it is easy to become careless and unfocused. Remember – when people attend a meeting they cannot do anything else. Make the time count! For Meeting Organizers: starting the meeting on time and ending on time (or a few minutes early!) will quickly enhance your reputation as an organized person. If you are running a large or complex meeting, consider asking a colleague to serve as time keeper. If managing meetings to the clock is challenging for you, the parking lot habit (see #4 below) will be a game changer! For Meeting Attendees: start by arriving early at the meeting (I suggest 5 minutes for in person meetings and 1-2 meetings for conference calls). That means avoiding back to back committments on your calendar whenever possible. Use The Think Tank or “Parking Lot” To Manage Off Topic (But Potentially Valuable) Discussions, Ideas, and Information The Think Tank method is a way to keep the meeting focused without offending participants (and keeping them engaged) with good ideas or information that are not on point. It captures ideas to be added to another meeting or Think Tank process without defeating the original purpose of the meeting at hand. This process, when used correctly, can really perform two useful functions. First, it serves to keep the meeting focused on the stated agenda. Second,  acknowledges (and captures) important points, ideas, and information raised by attendees. Warning: The Think Tank must be combined with careful and systematic follow up if you wish to be truly effective and for participants to feel that they are being heard and influential. Otherwise, you are likely to gain a reputation for simply making a show of acknowledging other people. Finally, by failing to follow up you or your organization or team may be missing out on exceptional ideas. Pro Tip: As a meeting organizer, here are a few steps to use the Think Tank concept. At the beginning of the meeting, explain you expect everyone to focus their discussions on the immediate agenda. Further, explain that this rule will help the meeting stay productive and end on time. Acknowledge that other ideas and information may come up and that you’ll be using this process to keep the meeting focused BUT those ideas will be captured and further explored in another setting or meeting. Keep the meeting agenda document in front of you as a guide and stick to it. Go through each agenda item Monitor and contribute to the discussion   When someone raises an interesting, valuable or “off topic” or complex point that does not relate to the agenda, thank the person, remind them of the think tank process and why, write down the point, and schedule the best form of follow up.     “Count The Votes” in Advance on Important Points and Decisions When a major bill comes to a vote on the floor of the house or senate, the party or bill sponsors try to know in advance what the vote will be.  They reach out to influential members to get their vote and to reach out to others. You should be doing the same when you know that a major decision (related to funding, budgets, personnel) will be made at a meeting. Serious decisions like this require building a  habit of reaching out to others in advance of the meeting. In essence, you communicate with people one-on-one before the meeting about the decision before the meeting occurs. While time consuming, this approach increases your chances of success (and avoids surprises other meeting attendees). It allows you to determine what needs to happen at the meeting in order for the desired result to be more certain. Pro Tip: For an extended discussion of the “pre-wire” or counting the votes concept, listen to the Manager Tools podcast: How to Prewire a Meeting.     Take Physical Notes For Yourself AND Have A Back Up Note Taker or Recording     Taking notes in meetings is an essential skill and there is quite a bit of science that supports doing it by hand rather than on a computer. There are a number of reasons to do it including:  capture of ideas, creating a record of action items and who will do them, capturing questions that need to be answered or assignments that require follow up by you or another person as well as a timeline of such actions. All are vital so let’s consider how attendees and organizers can act on notes. As noted, take notes in a paper notebook (e.g. a Moleskine notebook or something similar) rather than using a computer, tablet or other device. Even if you have fantastic abilities to focus on the meeting, other people may assume that you are “catching up on email” instead of paying attention to the meeting if you take notes on a computer. Taking notes for Meeting Organizers: if you plan to send minutes or a summary of the meeting to attendees, say this at the start of the meeting and explain what you will include. Sending out meeting minutes, even a few paragraphs or bullet points, is a best practice. Have another person backing you up or record the meeting as you’ll have a number of responsibilities and you don’t want to miss anything.  Remember, however, that recording can have a chilling effect unless it’s been established as part of the process. Taking notes for Meeting Attendees: bring a copy of the agenda and use that document to guide your note taking. Focus on the decisions made in the meeting and items that require further investigation or action on your part.   Follow Up On The Meeting – Where The Rubber Meets The Road For Real Results.     The art and science of follow up is a vital business and professional habit generally and with respect to meetings is essential. When it comes to meeting tips, following up in a timely basis is a great way to manage stress and make a good impression on others. It’s also desirable to make it a system and habit.   A best practice is to use the agenda with bulleted notes to follow up be email on the same day.  However, (and specifically when ideas and information are put into the “think tank” and are on hold) phone or in person follow up might be desirable.

Join Our Hosts Dave and Somnath Sikdar as we discuss: How to get more and better referrals, even when you don't like to ask.  Why do you want and need referrals? Every business or professional practice thrives when it gets referrals from existing clients, customers, and patients. Why? They come to you with a higher level of trust inherited from the fact that you were “referred.” That trust means that the sale and transaction costs less and is on a faster track.   Clients who are referred are 25- 50% more likely to engage and but and are, when treated right, also more likely to refer. Referral is so powerful and valuable, that it cannot be ignored but many businesses and professionals are dubious and are often afraid to ask for referral. So, we have put together a number of ways to trigger referral even when you hate to ask. Better yet, when you take a few hours to carefully get to know your very best clients, customers and patients, you’ll also be building a resource of knowing specifically who your existing customers should refer to you and your profitability and productivity Not to mention morale will soar.   So, here are 15 (or more) ways to get more AND better/more profitable and enjoyable referrals (as you go prioritize them in the order in which you’re most likely to implement):   Create a referral program or system with complementary providers to exchange referrals. Be sure you only include providers in this network that you'd be comfortable recommending to your best client or best friend. Make this systematic and easy to implement.  And, make sure that the other provider know exactly the type of clients/customer/patients you best serve and why. Also, give them a great referral tool such as a book, checklist, infographic or report that they can physically or digitally provide to referrals.  Recognize and thank all your referral sources and every time. This could be with a simple phone call, email, or even better, a handwritten note. The important thing is to express your appreciation. You'll also encourage additional referrals this way. And, it gives you a chance to clarify who you best serve.   You can also rotate small gifts such as a notebook, book, or cupcakes from https://www.wickedgoodcupcakes.com.  3. If you have clients, customers or patients who don't refer, create another way for them to recommend you (e.g., report, case study, testimonials). I call these referral tools.  Make it something that they’re delighted to share. I often say “If you know anyone else who has this problem or needs this solution here’s a resource that you can share with them.”  4. Make sure your current clients know about all the products and services you offer and how you help so they can either refer within their company or to others they know. Too often sellers assume their clients know more about them than they do.  5. Add a link to a form on your website for referral submissions.  6. Stay in touch.  The more often you’re in touch and giving them great content and resources, the more likely you are to be top of mind. 7. Be remarkable; remind clients why your company is special. Give them something (good) to talk about. A few times a year we meet just to ask the question how could we “show up” in an extraordinary and memorable way?  When someone has an extraordinary experience they tend to share it. 8. Inspire confidence and remove the risk. It's risky referring someone—what if it's not successful? The more you can inspire confidence and trust in your referral sources by letting them know that 90% (or whatever) of your business comes from repeat customers/clients and patients.  9. Offer a referral commission. This may or may not be legal or ethical depending on your business or profession but consider it.  10. Provide valuable content your referral sources can share with their network—an invitation to a breakfast or lunch seminar or webinar on an industry topic, research briefs, an article about a regulatory change or industry trend, etc. Make it something special for them to share.  11. Treat the vendors and suppliers with which you do business as partners. Make sure they're aware of who and how you help.  12. Create a list of buyers you want to work with. Check out their LinkedIn profiles to see whether you're connected in any way. If so, reach out to them via your network—whether it's an individual, a company, or a group. 13. Treat your team members and clients as partners, too. Let them know you view them as a strategic partner, and tell them you hope they'll do the same with you. Create formal channels to share referrals.  14. Give a referral. It's one of the best ways to get one in return.   Buy the other guys lunch.  We recently identified a caterer that now hosts lunches for the offices and teams who make referrals to us.  You can also do bagels and breakfast but you get the idea. We just tell the referral source that we want to say thank you and host breakfast or lunch.  They schedule it at their convenience and we get the bill. Ask for referrals. We get it.  We know you hate to ask.  But, if you do a great job and wow your cleints they eventually start making referals and you realize that you desrve them…so start asking. You’ll get a lot more referrals if you ask for them. As you’re completing a project with a client, simply ask if they know anyone who would benefit from something similar.

Join hosts Somnath Sikdar and David M Frees at Fines Herbes Malvern with Producer Leslie as we learn about how to prep your garden to be In Top Form all season long.      Producer Leslie discusses what seeds to start when, what cuttings to do now, and how to prep your garden beds to have the best growing season yet.

Join our special guest host Pat Flynn as he takes Over In Top Form to discuss how to achieve human flourishing!

 Join hosts Somnath Sikdar and David M Frees at Dragon Gym Exton with Exton Yoga owner Shannon Marie Audet as we learn how yoga and mindfulness can boost performance, promote well being, and enhance your relationships.

Join our Hosts Somnath Sikdar, David Frees, and special regular guest Pat Flynn, as they discuss Strength vs Speed In Business and in Training.

Join our hosts Dave and Somnath Sikdar, guest star Robin Frees, Producers Leslie Must Drinkwater and Nikolas Diener, and our new intern as we discuss Organic Foods What Really Matters, Thinking in a New Way.

2 Broad Categories Questions You Ask Yourself Questions You Ask Others Beneath each are two subcategories – questions we ask about our businesses and questions about our personal lives. And, within each category there are questions we ask for particular purposes: to ignite or stimulate creativity, to calm or motivate certain behaviors, to help us to achieve goals and desired results and outcomes, to improve our performance or the performance of others…and on and on. Both basic types of questions are important because they shape the answers you’ll get, frame the experience you’ll have, as well as the sense and expectation of the future. This is also true about how you help others to frame their experiences and to enjoy more out of life. Asking better questions is a fundamental skill that has the power to make everything better. When you ask better questions it can be more motivating to yourself and other, you can trigger higher and better levels of creativity, it can help you to manage physiological reactions to stress and circumstances that otherwise seemed beyond your control And when you can do these things you become better at everything and in every role. You’re a better leader, negotiator, business owner, problem solver, father, mother spouse, partner and parent. We’ll also discuss some of the science behind this and why that’s helpful but not necessary to use these techniques more often and with less effort. So where do we begin? Why questions matter and how they work? We habitually ask bad questions, and disempowering questions in many areas of our lives and better questions in our lives when we’re more successful This matters because questions are programming for the Reticular Activating System (RAS). Getting the RAS working for you behind the scenes and outside of conscious awareness is a powerful point of leverage. How? Begin to notice (a bit more often) the space between stimulus and response. Also notice where you’re asking way better questions and notice how that correlates to positive outcomes, emotions and results in that area.   You’ll begin to catch yourself asking questions and you can use some of the patterns/templates and samples here instead of the less useful questions you’ve been asking.   Rubber band and pavlock. Example:  You see a person at work and begin to fell irritated.  In the past you might ask “What is the matter with him?  He’s so irritating…. everyday.” But, when you catch yourself you might ask instead “At the moment he’s starting to do something that often irritates me BUT …What’s something I like about him?  Is there anything about what he’s saying that can be helpful? Useful? Inspiring?” When you’re having an internal dialogue, you might find yourself asking “Why do I always do X (a negative behavior)?” You can break this pattern by asking, “DO I really always do it?  What do I ask myself in other situations?  What about this can I control?  How can I use this feeling to achieve a solution?  Or…”How can I change the way I fell about this?” Meta & Strategic Level: Asking questions about doing something in a kinder, easier yet more effective way rather than harder. Asking questions about more and sooner. Asking questions that trigger gratitude and a more resourceful state. Why this matters:   Asking questions to deliver focus or a more general multiple perspective view. What about the situation is in your control and out of your control? Why? Self: How can I be kinder to myself and others? What would happen if I did more of those things more often? Could I be even kinder than that? What would happen then? What are the good and bad aspects of this? How can I make these questions more effective? What would _____________ do or how would she solve this problem? If I could assemble a group of talented people to help with this who would they be?  What would tey say or do?  How would they challenge one another? How might this failure set me up for future success? Has that ever happened in the past? What if it did or you could? Others: When they seem to be making something more difficult than it needs to be: What would this look like if it were easier? When they seem to feel that the thing is impossible or beyond them: I know you feel like you can’t yet…But what would happen if you could? What would happen if you did? How do you rate this on a scale of 1 – 10 but you can’t use 7? Is it a hell yeah or no?   And? What else?  How else? Why? Change of state, motivation How have you successfully overcome obstacles in the past? Learned behavior as an asset Focus Creativity Power/Strength Other areas that could apply

Today we look back over the last few years of the show and select some of the best tools, techniques, strategies and tactics for getting more out of your business, professional and personal life in the areas of profit, marketing, fitness, health, communications and negotiating skills, goal setting, systems, and more. Some principles and techniques apply across business and life.  Since it’s New Year’s Eve let’s start with goal setting and systems. Goals vs. Resolutions and Goals vs. Systems Goals and Goal Setting: Better Ways of Creating goals – Common: I want X result Better: I want X result by Y date Better Yet: I will do the following to achieve X (Measurable result) by Y Date Superior: What systems and actions can I create/do to achieve X [measurable goal or more/better] by Y [specific time frame OR SOONER] Systems vs. Goals Frameworks for organizing/optimizing Information You Use Meta Level Principles – These are built upon natural laws.  They are the most important drivers of your thinking and behaviors and remain true in most cases, and across time and experience.  You may get better at understanding and articulating them but they rarely change. Example:  Building discipline and the idea that discipline is the source of freedom is a meta principle that makes business and life better. Another example would be optimism.  Hiring for optimism and developing it in yourself are both scientifically proven to be beneficial and Strategies – These are high level thinking and can be applied consistently for better results.  However, they strategies you use may work better I some circumstances than others Example: Do more of what works and try to eliminate what has been repeatedly proven to fail.  In business this assumes for example that you’re watching data and that you notice who your best customers really are and what problems they have that you can solve.  The you stop spending on advertising and marketing to others who consistently fail to buy. Example: Using software and automation in your business systems is strategic.  Choosing which systems to automate is a strategy.  The particular software you use is a tactic and how you use it is also tactical.  So that brings us to… Tactics – These are the hacks, tricks, and individual tools that can be guided by meta principles and strategies. They need to be monitored and evaluated constantly.  They often need to be varied to respond to changes in the environment/workplace/market Meta Level Secrets: Frameworks – For stories, ads, marketing, blogs, etc. Algorithms- Yeah or Hell No” Derek Sievers Resources: Extreme Ownership by Jocko Wilink http://amzn.to/2lE30oP The Language of Parenting by Dave Frees http://amzn.to/2iJQZeg   Silent Power by Stuart Wilde http://amzn.to/2zM9WTL  

Join our large group of hosts Dave Frees, Somnath Sikdar, Alex Frees, Pat Flynn, and Aleks Salkin as they discuss Discovering the business version of Night vision goggles: using real world, field tested force multipliers in your business, professional practice, and live.  

Join Dr. Dave Weiman & Dave David Frees as they reveal the secrets to being more powerful, persuasive and influential in business and life. They review the skills in Dave Frees' book The Language of Parenting as well as everything that they've learned and mastered since. Discover how to use this information in your personal life, in negotiations, and in every aspect of your business, professional practice and marketing. Resources: www.successtechnologies.com/blog The Language of Parenting http://amzn.to/2iJQZeg   The Mind Set and Meta Strategies Of Great Persuaders and Influential People: Highly Flexible Words Don’t Mean The Same Thing Self Aware High Sensory Acuity Can Be Learned and Mastered Use Multiple Perspectives Out Come Oriented with Openness To Change Emotionally in control/reframing expert The Tactics and Techniques Of Persuasion and Influence: Tone, speed, expression Use Their Language The last 3 words Parrot Phrasing NOT Paraphrasing Embedded Commands Tag Questions Are Good Aren’t They? Ziegarnick Effect How do we use these in business with staff/team/ hiring, onboarding, training, marketing, sales, retention, activating referral   Tactical Examples:     When you truly know your client/customer/patient and what they want and worry about, you can also build credibility and trust faster (because you know where they get trusted information and how they make decisions).       NOTE: Try asking why you decided to buy from us, what were the factors you considered and how were you sure that you could trust us and were making a great decision.  This is a great practice for many reasons.  I the article above she did that in the very first paragraph.  She mentions over 80 health care organizations dedicated to the very thing that is important to her audience.  Infant and maternal health.  Do this early and often.  Within a few more sentences she says that these organizations are both large and small.  Which deals with the question in the readers’ mind that these may be either big organizations that don’t get it or smaller less well informed.  She tells them…it’s all kinds of organizations…relax...it’s all good.     Inoculate against the objections before they even occur.   So when you know what the objections are (and you should after a few sessions selling to your best clients/customers/and patients) then raise them yourself.  Have answers ready to go.  And notice what causes buyers remorse in your customers.  Be prepared to talk through that with them in advance.  Make sure that you send them off prepared to satisfy their own regrets as well as to answer the questions and criticisms they may hear from others who are influential in their lives (spouses, children, partners etc). Develop Trust, eliminate risk, and create self improving systems https://www.successtechnologies.com/2017/03/why-trust-is-essential-part-4-of-4-building-trust-bonus-materials/ Hack:  Use and minimize anxiety   The Anxiety Performance Enhancer Hack Have you ever felt extremely anxious before speaking, taking a test, and or engaging an important activity? Many people do even when they are experienced and professional.  What’s more, many of us feel that it interferes with our very best performance. I’m an experienced meditator, and use deep breathing to relax and to get past the anxiety.  But then I often have to ramp my enthusiasm back up. So what if I could show you a quick but proven/effective hack that works for me and has some great science behind it?  Will you use it?  See and experience it for yourself? It’s called the “I feel excited” hack.  And it uses the fact that anxiety and excitement are biochemically very much the same thing viewed through two different mental filters. So watch this quick video and enjoy getting past anxiety and actually making it work for you. https://www.youtube.com/watch?v=1rRgElTeIqE   How Do We Use Them In Marketing?   Know the avatar (who you’re really selling to. Know where they go for trusted sources of information. Become influential not just persuasive.   Here’s How We Use Some Of These Techniques in An Ad Have some video and audio editing experience?  Want to learn the world of podcasting and live video broadcasting? Be central to a team of co-hosts building a new business based on live video and podcasting? We run a weekly Facebook live TV show called “In Top Form.”  We have also created a weekly podcast (taken from the show’s audio) and a blog related to improved performance and experience in athletics, fitness, business, wealth building, marketing and travel/lifestyle. We’re currently looking for someone to work part time on the show as a intern and production assistant/editor. That requires you to be physically at the location in Malvern, Pa for that part of the job.  The rest of the work (see below) can be done at your own location and at your convenience so long as it is done each week. To do this job well and to enjoy it, you must be an excellent communicator, a good listener/learner, and have some experience with audio and video editing and software. The job would include about 1.5 to 2 hours per week (on Sundays) helping to produce the live show and another 1 to 2.5 hours of editing, posting the podcast and show notes through Libsyn (the podcasting platform) and related technical activities. You must also be able to do these things within a reasonable amount of time...and be comfortable with meeting critical deadlines. Being a strong and careful multi-tasker who enjoys communications and editing video and audio is critical to your success and enjoyment of this position.Before applying, please review your resume. Does it truly show that you're this type of person with these skills? If not please do not apply. It will be unfair to you and to us. But, if you're super strong in these areas and truly dedicated to working on a team of dedicated professionals, then follow the process outlined below.  Again, attention to detail is critical.The show’s culture is a fun work environment where the co-hosts are friendly, warm, and care about one another and the team but we all want to get the work done and to build this start-up into a real business. ESSENTIAL SKILLS (Don't apply if you won't blow us away on these): Great people skills with some sales experience preferred but not essentialExcellent with Google docs and or excel (Creating PowerPoint screen capture videos is a plus!) Strong Proofreading ability and attention to detail, format, and stylePrior experience with video and audio editing.RESPONSIBILITIES: Attending the show on Sunday afternoon and running the broadcast software so that the hosts can pay attention to answering guest questions. Helping to edit, create, proofread show notes for each show and inserting affiliate links and informational links from the live show. Editing both videos and audios and posting them to various locations Responding to requests for information from guest hosts and show guests Editing and posting our materials to the blog, and to social media. THE TYPE OF PERSON I AM LOOKING FOR IS: Friendly and good with people Likes to help people by being able to sell them what they really needPrompt and reliable Well Organized Trustworthy (will deal with highly confidential issues; involves a non-disclosure agreement) Responsible & A Self Starter who finishes jobs on time and in budgetFocused Has an interest in business, video, podcasting, marketing or sales and psychology Has a strong work ethic and is a team player willing to help If you really want to be considered for THIS job then please:1) E mail your resume to dfrees@utbf.com  AND/OR2) Fax your resume to 610-240-93233) Be sure to include (on a separate sheet in both the email and/or fax) the contact information for at least two referencesCompensation will be determined by your skill levels and/or prior experience. Must be able to dedicate at least five hours per week to the work (more is possible once we determine your skills and capabilities).You can read more about the show here: http://www.Facebook.com/InTopFormI regret that I can't reply to all applicants, but you will hear back if there's an initial fit.   

Join Our Hosts Dave, Somnath Sikdar, producers Leslie Must Drinkwater and Nikolas Diener and our new intern as we discuss: Cocktails the Lost Art and Science for Relaxation and Entertaining.    

Have you ever wondered why you don’t get to see friends more often?  And, when you do get together is it awesome?  Does it fill you with energy?  Do you have a great time and recharge? Do you see more of what really matters and a bit more clearly? Our friendships matter but in the modern world we’re busier than ever and we often sacrifice getting together. And let’s face it, entertaining is hard and stressful so we often default to a sports bar or other less than perfect location for catching up and finding out about one another again. Ages ago, in the 50’s, 60’s and 70’s they had an institution to deal with this – the pot luck lunch of dinner.  Everyone made something so it was easy on the host (and the host often rotated but someone can be a “permanent host”). A few people brought a salad and someone brought a side or two.  A person or a couple of people brought a main dish and another a dessert (or two).  The host made something as well and often provided drinks (as well as the quiet relaxed venue of a home). There was often music or a game.  But people talked.  They blew off steam.  They didn’t always agree about everything but they were respectful of one another and dedicated to having fun and enjoying one another for who they are.  They realized that we all had a right to our own opinions and that often there were things that were correct about both sides of an “argument.” People often felt recharged and ready for the week ahead (as these events often fell on a weekend evening). Does this sound like something you’d like to do? Well today is all about the pot luck. We explore how to get into the pot luck mindset and why you should. We talk strategies to make getting together easy and fun. How to take the stress out of food allergies and other modern dilemmas as well as tricks of the pot luck life style, where to get amazing recipes and more. You’re gonna love seeing friends a bit more often and you’re going to really enjoy being the host that makes this happen!   The Pot Luck Mindset: Decide to change and take an action to do it.  Schedule one and invite a few couples at the most. Everyone enjoys bringing something and “cheating” is allowed.  That means that they can buy a dish or pre-made ingredients.  Better that they come than not. Seeing friends once a week or once a month matters, it’s great and you feel better and connected. Pot Luck Strategies: Planned is better but spur of the moment (on a Friday for Sunday) can work too. Every now and then add a theme to it such as:  Australia Day, My Big Fat Geek Wedding, Titanic, you get the picture. In all cases, emphasize casseroles, slow cooker, and easy on them. Decide to relax and enjoy yourself and select vodka, rum, bourbon, scotch, or other libation/natural mood equalizer (we meant 5htp!  Seriously.  You thought we meant weed?) Do the real deal for invitations, call another human on the phone or send a real paper invite with advanced notice.  Follow up with a quick call…it’s fun to connect even if they can’t come…and remember that people have forgotten what RSVP means.   “Assign” everyone a type of dish (such as a side, appetizer, cocktail, beer or wine, main course or dessert). Identify food allergies in advance. Accommodate them or have them bring at least one thing they’re very certain is safe. Create labels if they tell you what they’re bringing.  Have more in case they bring something else. Label the dishes as well as Gluten Free, Dairy, Free Vegetarian or vegan depending on the audience and what matters. Sources of ideas: Recipes: Dave’s Pinterest Board on Entertaining and Food )please no judgment)  https://www.pinterest.com/davefrees/food-wine-and-entertaining/ Dave’s Pinterest Board on Gluten Free https://www.pinterest.com/davefrees/gluten-free-recipes-and-information/ Dave’s Baked Goods That Rock https://www.pinterest.com/davefrees/baked-goods-that-rock/ The Ranch Visitor’s Cookbook https://www.pinterest.com/davefrees/the-ranch-visitors-cookbook/ More Easy Pot Luck Recipe Resources: http://allrecipes.com/recipes/ http://www.foodnetwork.com/recipes/a-z ww.delish.com/cooking/recipe-ideas/  

Join Our Hosts Somnath Sikdar And David M Frees as they discuss how to Totally Dominate Your Market: Practical Strategies and Tactics From Amazon. But First, a words from this week’s sponsor: This show is sponsored by Business Black Ops and Profit Systems and Solutions – If you’re an established business or professional practice owner and you’ve outgrown your CRM (customer relations management software) or you’ve been cobbling together a host of different tools, software and services, and you’re finally ready to take things to the next level:  to integrate your selling marketing and customer patient and client follow up?  Then these two companies Not All of Amazon’s strategies and tactics are appropriate for small businesses and professional practices. Few of us are well enough capitalized to engage in a decades long process of experimentations and building the infrastructure to be massive and transformational to society. We need to make money, support ourselves and our families, and to make a dent in the world in our own way. BUT, Amazon is constantly testing and refining the sales and marketing process and in so doing has revealed and verified a number of force multipliers that Can transform a business or practice and can catapult you safely to market domination. So let’s look at a few. Oh and if you want more on force multipliers, text the words “FORCE” to 72000 and you’ll get a great report that should be helpful.   Strategies:   Know your market Market segmentation Systems Automation   Tactics That Align With Strategic Objectives: Initial sale “sell” the device that creates the demand remove barriers to sales up sell/ cross sell/ down sell shopping cart reviews as a tool of sales subscription:   amazon prime Individual items  

 9 “Secrets and Rules For More Success and A Better Richer Life” Charlie Munger Part 1: https://youtu.be/b3gcUGvU53s If you want to get your own copy of Poor Charlie’s Almanack: Expended Third Edition here’s the link. http://amzn.to/2iIgtvX 1) Understand “Cognitive Bias” and What Default Human Practices/Tendencies to Avoid Three Tendencies To Avoid While Making Life and Business Decisions: 1) Bias from envy and jealousy, related from Buffett – “It’s not greed that drives the world…it’s envy.” 2) Avoid accepting delusional beliefs (sounds simple but…), and 3) Making closed minded judgments about people…remain open to learning from people who you at first dislike.  Here’s a link to a brief video reminder: https://www.cnbc.com/video/2017/06/28/3-psychological-habits-buffetts-partner-charlie-munger-warns-can-hurt-your-career.html   https://youtu.be/sJgHvuTeryM   2) Practice Frugality and Simplicity "One of the great defenses — if you're worried about inflation — is not to have a lot of silly needs in your life." According to CNBC: “Despite their success, Munger and Buffett are notably frugal.” Buffett goes to breakfast every day but often spends less that $4.00. Both Charlie and Warren have lived in modest homes and driven older-model cars most of their lives.  It was a habit they built to ensure that they had money to invest.   3) Read Daily and Choose Your Reading Wisely "In my whole life, I have known no wise people who didn't read all the time — none, zero." The richest man in the world, Bill Gates,  reads 50 books a year, or Buffett, who spends as much as 80 percent of his day reading. Munger's been an avid reader since he was a kid and he notes that "By age eight both Thomas Jefferson and Benjamin Franklin had permanent places on the bookshelf above his bed." Dave Frees’ Tool To Do This Better Developing the ability to read with discipline and more effectively – set aside time to do it…everyday. Set aside time to think strategically about what you want to read. Reading rules:  Read the cover, intro, table of contents.  Then, and as you read, do a note card(s) with the essential ideas, copy and quotes you might later use and also a separate note card with action items/resources.  Once you’re done the book do a mind map on a card. Keep both in the front of the book but take the action item and resources card out and buy/acquire the resources and diary the action items.   4) Develop the Right Habits and Use The Compounding Effect Of Knowledge and Wisdom "Spend each day trying to be a little better, smarter, and wiser than you were when you woke up."   The wealthiest, most successful people tend to push themselves beyond their comfort zones and prior achievements.  They are constantly looking for ways to improve and Munger is no exception. Again, according to CNBC: "In Charlie's own life, when he was practicing law, he implemented a self-education regime for one hour a day to learn such things as real estate development and stock investing…He has often said that he is a much better investor at 90 than he was at 50, a fact he attributes to the compounding effect of knowledge." 5) Rules For Business Owners & Career Advice: "Three rules for a career: 1) Don't sell anything you wouldn't buy yourself, 2) Don't work for (or hire) anyone you don't respect and admire, 3) Work only with people you enjoy." Dave’s Take on This: whenever you’re brainstorming new products and services, or the re-vamp of an existing one, make sure to repeatedly ask the question “Would I buy this for myself or another person?  If so Why?  And, “how could it be even better, simpler, and even easier to get the desired result?” And when it comes to hiring and working for clients/customers/patients, it’s not enough to know that you enjoy and respect them.  Try to understand what it is about people who you have, for years, enjoyed and respected, and why you feel that way.  This makes judgments about others in the future easier. 6) Be A Renaissance Man or Woman And Learn Across Disciplines “If you skillfully follow the multidisciplinary path, you will never wish to come back. It would be like cutting off your hands.” “I paid no attention to the territorial boundaries of academic disciplines and I just grabbed all the big ideas that I could.” Munger   https://itunes.apple.com/us/podcast/the-pat-flynn-show/id1253261458?mt=2 Generalism 7) Be Aware of Your Limits and Expand Them But Excel Within Them Don’t Get Ahead of Them “It is remarkable how much long-term advantage people like us have gotten by trying to be consistently not stupid, instead of trying to be very intelligent.” “I think Warren and I know the edge of our competency better than other people do.” Munger Think strategically and globally as you take on a project, about the following:   What are the upsides? Financially as well as in terms of happiness and team/work satisfaction/motivation What are the risks? Financially and to all of the above. What are our known and existing resources and strengths that are used here? Where/How are we weak here? Do others within the organization agree? How have customer’s clients and patients rated us in these skill areas in past transactions?     8) Build On Simplicity – Informed Simplicity   “Take a simple idea, and take it seriously.” Munger   Ultimately, we build best when we build on simplicity and we are dedicated to simplifying.  Don’t start with ideas that are too complex. Find one that solves a basic need or problem is a new OR proven way that’s not previously or currently being applied to this market/problem/niche.  Build from there but continuously seek to “re-simplify.”   9) Build A “Lattice” of Mental Models To Be Truly Effective In Every Aspect of Life   “What are the models? Well, the first rule is that you've got to have multiple models because if you just have one or two that you're using, the nature of human psychology is such that you'll torture reality so that it fits your models, or at least you'll think it does. … And the models have to come from multiple disciplines because all the wisdom of the world is not to be found in one little academic department. That's why poetry professors, by and large, are so unwise in a worldly sense. They don't have enough models in their heads. So you've got to have models across a fair array of disciplines. You may say, “My God, this is already getting way too tough.” But, fortunately, it isn't that tough because 80 or 90 important models will carry about 90% of the freight in making you a worldly wise person. And, of those, only a mere handful really carry very heavy freight.”  Munger Here’s an amazing resource on Munger and models: https://www.farnamstreetblog.com/mental-models/ The categories from which we derive useful mental models/frameworks of thinking and more accurately understanding the world:   Mathematics and Statistics Biology Human Nature and Judgment Military and Covert Warfare Improved Thinking & Psychology Systems Thinking Physics of the Observable World and Quantum Mechanics Micro Economics   And when we align our lives and practices with not only our principles and values but also with the “laws of nature” and a better way of thinking (a matrix of mental models) then things start to get really good.   There are hundreds of models under each category above, but let me suggest a few that you learn and consider in the future as you: 1) develop products and services, 2) solve problems for yourself, team and clients, 3) launch new marketing and sales  efforts and campaigns, 4) improve your profitability, systems, and the value of your practice as well as, 5) taking actions to radically improve your relationships and personal life.   Mathematics and Statistics:   Compounding and the time value of money – Once we understand the power of compounding of money, we can begin to understand the time value of money AND that compounding might apply to other things as well.  For example, if we understand the time value of money we may stop giving away value by allowing clients to pay us over long periods of time.   Can’t be done?  Yes it can but you need to think more deeply.     Can you alter who you attract?  Can you offer multiple payments but with interest or at a higher price?   Likewise, when we understand compounding in one way (of money) we can start to think about building skills earlier and reaping the reward of getting better and better sooner.   For example, I learned a set of skills as a negotiator and interrogator that I have used since my twenties. Had I learned them later I’d have left millions of dollars on the table over the years.  And, I’m better than ever now and can use these skills is more imaginative ways, across multiple disciplines to make even more and to limit downside risk.   Pareto’s Principle  - Otherwise known as the 80/20 rule.   Once we learn that 20 percent of most societies seem to amass 80% of the wealth (across cultures, religions, nations, and throughout time) we begin to realize that we use 20% of our homes 80% of the time and that 80% of the time we are wearing the same 20% of our shoes and clothes.   This leads us to understand that 20% of our marketing and advertising gets us most of the results (but not always the 20% of the clients that yield/pay us 80% of our profits or the 20% who make 80% of the best referral.  That 20% of our team accomplishes 80% of the tasks. When we do we can look at hiring, training, client selection, lines of business and service, and our advertising and marketing in a totally different (and more effective and profitable) way.   The laws of small and large numbers - One of the fundamental underlying assumptions of probability is that as more instances of an event occur, the actual results will converge on the expected ones.   For example, if we know that the average man is 5 feet 10 inches tall, we’re far more likely to get an average of 5′10″ by selecting 1,000 men at random than 5 men at random.   The opposite of this model is the law of small numbers, which states that small samples can and should be looked at with great skepticism.   Can you think how this might apply to thinking about a sales letter, Facebook advertising, reviewing resumes?   Biology: Adaptation Species tend to adapt to their surroundings and changes in their surrounding.. But, the adaptations made in an individual organism’s  lifetime are not passed down genetically. Rather, whole Populations of species adapt through the process of evolution by natural selection, as the most-fit offspring of the species survive in the new and changed environment and are then able to reproduce at an above-average rate. Can this help us in business?   Well, think about testing and marketing.  The landscape recently changed dramatically for trusts and estate lawyers.  For most of their clients, the old motivations to do planning…the federal estate tax…is now gone.  So what to do?  What will get them to act in this new, and tax friendlier environment? Before we create or offer a new product or service in a full launch and expensive rollout (where we dedicate enormous resources that cannot easily be recovered) it might be useful to offer a few variations based on our theory of what’s best in a new legal environment.  One or two of our tests may substantially outperform the others (as they did).  Then and only then do we put our resources behind a broader release of the real survivors.  The Red Queen Effect (The Arms Race of Genetic and current Adaptation) As the above blog observes, “The evolution-by-natural-selection model leads to something of an arms race among species competing for limited resources.”  Thus, when one species acquires an advantageous adaptation, a competing species must also adapt in some equal or better way or it will fail as a species. Essentially, this model tells us that staying in the same place, can mean falling behind or dying out. This evolutionary arms race is called the Red Queen Effect for the character in Alice in Wonderland who said, “Now, here, you see, it takes all the running you can do, to keep in the same place.” So, this gets us thinking about the need for constant reinvention or at least about being aware of changes in the environment and in our competition. It also suggests both an advantage in being innovative and able to cloak or hide the innovation from our competitors for as long as possible. It means we have to develop ways of working smarter NOT just harder. Finally, if we bring different models to bear there is also a model from warfare that tells us that splitting our forces diminishes their power and makes error more likely.  So do we do ourselves harm by splitting our energies and resources and developing new services and products when our existing ones are still going strong? Now we know we’re getting somewhere because our models have conflicting things to tell us and we have to think about it even more. Complicated? Yes. Extremely powerful?  You Bet. Human Nature and Judgment: Trust Fundamentally, most societies and social/business structures operate on the basis of trust. A trusting system is one that tends to work most efficiently and as a result,  the rewards of trust are extremely high. When prospects learn to trust you and your business, cost of acquisition is lowered.   This means that the skills of truly building and maintaining trust are a highly valuable.  But how people test for trust and what they require to maintain it seems complicated and dependent on contest.  To learn more see my article on trust here: Trust Part I https://www.successtechnologies.com/2016/12/why-trust-is-essential/ Trust Part II https://www.successtechnologies.com/2017/02/why-trust-is-essential-part-two-of-four-tests-clients-use-and-how-to-establish-trust-in-business-relationships/ Trust Part III https://www.successtechnologies.com/2017/02/why-trust-is-essential-part-3-of-4-building-trust-as-a-leader-and-using-that-power-for-good-not-evil/ Trust Part IV and Resources https://www.successtechnologies.com/2017/03/why-trust-is-essential-part-4-of-4-building-trust-bonus-materials/ Tendency to Distort Due to Liking/Loving or Disliking/Hating Here are links to two more excellent articles on two more mental models worth adding to your way of thinking about and looking at problems and creating solutions. Basically, we tend, based on past association, stereotyping (another human mental model that must be understood), our own ideology, or by direct experience, to distort our thinking and judgments in favor of people or things that they like and against people or things they dislike. This tendency leads to overrating the things we like and underrating or broadly categorizing things we dislike, often missing crucial nuances in the process. Application in business and in life:  Build a practice of asking ourselves the question, “Am I making this decision/Judgment based on objective facts/observations OR might my basis for the decision be based on a tendency to like or dislike a person or institution involved? Another thought to drive better business practices and more effective behavior in life: “And what will a man naturally come to like and love, apart from his parent, spouse and child? Well, he will like and love being liked and loved.” — Charlie Munger Manipulative?  Yes.  But if you do truly love and carefor your clients, customers, friends, and relatives…think about it.   Military, Covert Practices & Warfare Seeing the Front One of the most valuable military tactics is the habit of “personally seeing the front” before making decisions – not always relying on advisors, maps, and reports, all of which can be either faulty or biased. The NLP Map Is Not The Territory model illustrates the problem with not seeing the actual front, as does the incentive model. Leaders of any organization can generally benefit from seeing the front, as not only does it provide firsthand information, but it also tends to improve the quality of secondhand information. In business this can translate into periodically observing and/or debriefing front line contacts.  Listening to phone call recordings and, for a sales manager/director might mean actually taking calls when a new product launches to hear the questions, objections and vocabulary used.  This is turn can inform marketing and sales training. Asymmetric Warfare Think the American Revolution, ISIS, Osama Bin Laden  and the Iraqi Insurgency. The asymmetry model as applied to warfare is one side creating and playing by different rules than the other side. Generally, this model is applied by an insurgency with limited resources. Unable to out-muscle their opponents using conventional weapons and tactics that favor the conventional force, asymmetric fighters use other tactics, as with terrorism creating fear that's disproportionate to their actual destructive ability. Two-Front War Model – From Both Directions The Second World War was a good example of a two-front war for Germany. Once Russia and Germany became enemies, Germany was forced to split its troops and send them to separate fronts, weakening their impact on both fronts.  America was lured into a two front war in Europe and the Pacific which successfully (for a time) diluted it’s ability to bring it’s full military force to bear. In business, opening a two-front war can often be a useful tactic that will cause competition to divide it’s forces.  This can be especially powerful if the second “front” is launched by another competitor or type of competition. If you care currently fighting a two front war solving that dispute or avoiding the opening of a second front, An example might be an organization effectively tamping down “internal discord” (think Uber) to focus on its competitors or external attacks.   Improved Thinking & Psychology:  The Map Is Not the Territory This NLP model tells us that there will always be an imperfect relationship between reality (on the ground) and the various models we use to simplify, represent, understand and to operate within the reality.  The reduction and simplification is helpful and often allows us to act, but we should not be unmindful of it or surprised when the reality differs from the model.    Thought Experiments A technique popularized by Einstein, Tesla and Edison, the thought “experiment” is a way to logically carry out a test in one’s own head that would be very expensive, difficult or impossible to perform in real life. With the thought experiment as a tool, we can “solve problems” in advance and then deploy/implement and test our “solutions” in the real world. Occam’s Razor Named after the friar William of Ockham, Occam’s Razor is a heuristic for simplifying choice and selecting between or among competing explanations or solutions. Ockham’s Razor essentially states that we should prefer or select  the simplest explanation with the fewest moving parts. Such explanations are, in general,  easier to understand, and more likely, on average, to be the correct explanation. This principle is not an ironclad  law but a useful mindset/force multiplier.  It allows us to make more accurate choices more often. Essentially, the idea is that “If all else is equal, it’s more likely that the simple solution suffices. Of course, we also keep in mind Einstein’s famous idea (even if apocryphal) that “an idea should be made as simple as possible, but no simpler.   Systems & Systems Thinking  Feedback Loops (and Homeostasis) People (and the business structures that they create) prefer the comfort zone.  Once they have achieved a safe place to live in a comfortable way it will take quite a bit of energy or a significant threat to get them to change.  That is why creating and monitoring feedback loops matters so much in business as standing still is, in reality moving backwards. Without careful and regular self assessment and a review of the data we become subject to disruption by people and entities willing to lie with change and who are more aware/adaptive. Algorithms An algorithm is generally an automated set of rules, code, or a “blueprint” leading a series of steps or actions moving the result step-bystep toward a desired outcome. Algorithms are best known for their use in modern computing, but are a feature of biological life as well. For example, the  DNA of any organism contains an algorithm for building a new version of that organism. Redundancy A critical model of the engineering profession is that of backup systems. A good engineer never assumes the perfect reliability of the components of the system. He or she builds in redundancy to protect the integrity of the total system. Without the application of this robustness principle, tangible and intangible systems tend to fail over time. Criticality A system becomes critical when it is about to jump discretely from one phase to another. The marginal utility of the last unit before the phase change is wildly higher than any unit before it. A frequently cited example is water turning from a liquid to a vapor when heated to a specific temperature. “Critical mass” refers to the mass needed to have the critical event occur, most commonly in a nuclear system. Network Effects A network tends to become more valuable as nodes are added to the network: this is known as the network effect. An easy example is contrasting the development of the electricity system and the telephone system. If only one house has electricity, its inhabitants have gained immense value, but if only one house has a telephone, its inhabitants have gained nothing of use. Only with additional telephones does the phone network gain value. This network effect is widespread in the modern world and creates immense value for organizations and customers alike. Black Swan Also popularized by Nassim Taleb, a Black Swan is a rare and highly consequential event that is invisible to a given observer ahead of time. It is a result of applied epistemology: If you have seen only white swans, you cannot categorically state that there are no black swans, but the inverse is not true: seeing one black swan is enough for you to state that there are black swans. Black Swan events are necessarily unpredictable to the observer (as Taleb likes to say, Thanksgiving is a Black Swan for the turkey, not the butcher) and thus must be dealt with by addressing the fragility-robustness-antifragility spectrum rather than through better methods of prediction.   Physics of the Observable World and Quantum Mechanics: Velocity Velocity is not equivalent to speed; the two are sometimes confused. Velocity is speed plus vector: how fast something gets somewhere. An object that moves two steps forward and then two steps back has moved at a certain speed but shows no velocity. The addition of the vector, that critical distinction, is what we should consider in practical life. Activation Energy A fire is not much more than a combination of carbon and oxygen, but the forests and coal mines of the world are not combusting at will because such a chemical reaction requires the input of a critical level of “activation energy” in order to get a reaction started. Two combustible elements alone are not enough. Catalysts A catalyst either starts or maintains a chemical reaction, but isn’t itself a reactant. The chemical reaction may slow or stop without the addition of catalysts which can maintain it. Social institutions and systems, of course, take on many similar traits, and we can view catalysts in a similar light as they might apply to business and life.  My dog Tucker was a catalyst to the rebirth and longevity of a much older dog Jazz.  Hiring the right leader within an organization might be a catalyst to improved performance at multiple levels. Leverage As famously stated by Archimedes, “Give me a lever long enough and I shall move the world.” With the right leverage, even a small amount of input or  force, can create a great output force that changes the system it is applied to. In business and life, we can use another model like the 80/20 rule to give our existing sales and marketing budgets/teams amazing leverage.   Micro Economics: Opportunity Costs Doing one thing means not being able to do another. We live in a world of trade-offs, and the concept of opportunity cost rules all. Most aptly summarized as “there is no such thing as a free lunch.” Creative Destruction Coined by economist Joseph Schumpeter, the term “creative destruction” describes the capitalistic process at work in a functioning free-market system. Motivated by personal incentives (including but not limited to financial profit), entrepreneurs will push to best one another in a never-ending game of creative one-upmanship, in the process destroying old ideas and replacing them with newer technology. Beware getting left behind. Scarcity Game theory describes situations of conflict, limited resources, and competition. Given a certain situation and a limited amount of resources and time, what decisions are competitors likely to make, and which should they make? One important note is that traditional game theory may describe humans as more rational than they really are. Game theory is theory, after all.

From The Charles Munger Series Part 1 www.InTopForm.TV If you want to get your own copy of Poor Charlie’s Almanack: Expended Third Edition here’s the link. http://amzn.to/2iIgtvX It’s filled with amazing resources, articles and thoughts that can change your life and how you do business. If you're also interested on more related thoughts and ideas about destroying your own outdated systems and ideas and creating new, better and more effective results try Ray Dalio’s  new book Principles. http://amzn.to/2iK6mqx In today’s show we examine some central themes, resources and quotes that have given Warren Buffet’s partner his wealth and power and have clearly delivered a long and happy life: 1) Charlie Munger was a generalist and highly informed by the ideas of evolution and philosophy. See Pat Flynn on generalism vs. specialization Chronicles of Strength Facebook group. How does this help and apply to us? 2) Charlie Munger was a fan of becoming friends with the “eminent dead” and in particular how much you can learn from them,  As such, he was a giant fan of biography and autobiography and learned much from Benjamin Franklin. Franklin published Poor Richard’s Alamanack from 1733 to 1758. How does this help/apply to us? Who can you identify someone from the distant or recent past who was thoughtful and successful and how do you learn from them? Additional Munger concepts and quotes that you can use from just the first few pages: 3) “…Do Work that provides for more value to others.” How is this helpful/apply to us? What happens when you focus on bringing more value to others?  Can you increase margins and entity value? 4) Munger has an amazing Willingness to Change his mind and a willingness and eagerness to acknowledge and learn from his own mistakes.   “Warren and I are very good at destroying our own best loved ideas.” Dave Frees refers to this in evolution as “killing the babies.”  Dave notes that all species over reproduce offspring so that whatever happens in the environment (constant change) there will be some better adapted to survive.  But in business we develop products, services, marketing etc. that we love and spend money and resources to keep alive but are not designed to survive in the current environment. He also notes that he and Warren look at old ideas as less functional tools and he asks why, if you could have a better, newer tool would you not reject the old tool? Cites John Kenneth Galbraith: “Faced with the choice between changing one's mind and proving there is no need to do so, almost everyone gets busy on the proof.” So how do you do that AND what happens when you do? 5) Munger has constant praise for old age and the idea that one should make growth and self- improvement a goal until death and cites Franklin “when you’re finished changing you’re finished.” So how does this apply to or help us? 6) Biologist Julian Huxley “Life is just one damn relatedness after another,” Munger believe you must have the models to see the relatedness of many/all things and the effects from that relatedness. Munger:  You need a system of multiple mental models.  Pat Flynn again on multidiscipline vs specialization and Dave and Somnath on multidisciplinary education and hiring in today’s environment of increasing rates of change. “Simplicity is the end result of long, hard work, not the starting point.”   Frederick Maitland 7) “The lollapalooza effect” Munger suggests having numerous mental models and notes that when multiple models are combined you get the lollapalooza effect that is when to use three or four for his forces are all operating in the same direction you get amazing results. It's often like a critical mass in physics when you get a nuclear explosion if you get to a certain point of critical mass and you don't get anything worth seeing if you don't reach that same mass. Monger also observed that both he and Buffett left school only discover that there were multiple models at work and that these models created amazing results but that their professors and never told them about it that professors and use the same old approaches in a never considered more multidisciplinary view of the world. In the book he explains his multiple and unique models how to master them and cite specific examples of their application real-world analysis and decision-making 8) Munger on patience:  Munger, like Warren Buffett, makes a very large bats and typically holds the position for a live very long time Charlie calls it sit on your ass investing insights into many benefits: quote your paying less to brokers, listing less nonsense, if it works the tax system gives you an extra 12 or three percentage point per atom." The importance he notes is the art of patience/the art of waiting without tiring of waiting. Waiting also has application when you’re taking the time to evaluate the very best options and taking ONLY those options where success is most likely, and failure is possible but not likely. How does this apply/help us and how can we use this idea? Example:  What if you had a ticket.  And each time you made an investment it got punched and you could only make 20 investments in your life.  Would you take more time to choose? 9) Munger on how and where he operates:  “Move only when you have an advantage. It's very basic. After it understand the odds and have the discipline to bet only when the odds are in your favor. We just keep our heads down and handle the headwinds and tailwinds as best we can, and take the result after a period of years." Quote if we have a strength, it's in recognizing when we are operating well within our circle of competence and when we are approaching the perimeter." Warren Buffett Quote if you have competence pretty much know it's boundaries already. It asked the question of whether you are past the boundary is to answer it." M" I'm no genius. I'm smart in spots, and I stay around those spots." Thomas Watson Senior So it sounds like they say they’re staying in a comfort zone and we say expand the comfort zone.  Are those ideas in conflict or mutually exclusive? 10)  Munger’s effect on Buffett:   “ Charlie shoved me in the direction of not just buying bargains, has Ben Graham had taught me. This was the real impact Charlie had on me. It took a powerful force to move me from Graham’s  limiting views. It was the power of Charlie's mind. He expanded my horizons." Warren Buffett this reflects Charlie Munger's three great lessons of investing: 1) “ A great business at a fair price to superior to a fair business at a great price. 2) A great business at a fair price is superior to a fair business and great price. And 3) A great business at a fair price is superior to a fair business at a great price." Amazing Munger Questions: If it’s cheap enough to buy is it cheap for a right reason or a wrong reason? What’s the flip side? What can go wrong with that and that I’ve never seen? 11) The force of Competitive destruction:  Of the fifty most important stocks listed on the NYSE in 1911 only one remains in business today.  So what do you do about that?  And if so why and how do they invest for the long term. How does that apply to us? 12) There are no perfect formulae:  “You need a different checklists and a different mental model or multiple models for different companies. I can never make it easy by saying  “Here are three things." you have to derive it yourself to ingrain in your head for the rest of your life." How does this help/apply to us? This applies to every sales funnel as well.   Who are we selling to?  What are their unique worries, desires, needs, ways of deciding.  You can have a system for doing it but you need to do it to customize every product, service and marketing process. 13) Charlie Munger’s Recommended Reading List Guns, Germs and Steel:  The Fates of Human Societies - http://amzn.to/2icqLR0 (understanding how societies and systems grow, develop and die) The Selfish Gene (Extended Edition) - http://amzn.to/2yc4mhG (outcompeting the competition) Darwin’s Blind Spot - http://amzn.to/2iGhKDH (out co-operating the competition)

Join our hosts for The Great Unfinished Project and To Do List: Why We Start New Things Before We Finish and what do we do about it?

Getting Stuff Done In Business & Life Bigger, Better, Faster - Being More Efficient AND Effective. Discover how life hack experts and real leaders get more of the right things done - faster and more effectively than ever. Getting Stuff done is all about mindset and willingness to be clear, develop commander’s intent and to delegate.  Otherwise, your output, success and achievement is limited by how fast you can run on the hamster wheel. It is also essential to understand the difference between efficiency (getting things done quickly and correctly) and effectiveness (getting the right things done I with efficiency). This distinction alone can be transformational.   It also follows that the people who achieve the most and the most important things are those who can get clarity of the mission (the why) and who recruit and train others to become leaders at every level of the enterprise.   They also recruit and encourage co-creation of the mission and develop the skills to keep ego from preventing input from others. They balance the need to own the mission with the need to work with others, gain their input and to constantly improve the mission and how it will be accomplished.   Resources: Extreme Ownership – Jocko Willink and Leif Babin Turn The Ship Around – Captain David Marquette Team of Teams – Gen Stanley MacCrystal Getting Things Done – David Allen Zen To Done and The Power of Less – Leo Babauta   www.SuccessTechnologies.com/blog  -Dave Frees

Join our hosts David Frees, Somnath Sikdar, and special guest Pat Flynn as they discuss momentum in life and business. Three Questions:  1.) If you are just starting out, or trying something new how do you get momentum? 2.) If you have momentum and lose it, how do you get it back? 3.) What do you do if you have some momentum but want to have more?   Using OODA Loop, 80/20, time blocking, and other techniques in your business and life can help you gain the momentum that you are looking to have. Take the time to regain your original focus When you start to lose momentum the answer isn't adding things to speed things up it's getting rid of the things that are slowing you down.    

So this week we’re going to review some simple but highly effective little hacks as well as some really well thought out and proven higher level strategies and tactics for getting the very most out of a new year.  This will be jam packed because it’s a quick review of many past shows on how to achieve more and to be more.   So be sure to listen to the podcast for our shows on OODA Loop, Setting Better Goals, and Goals vs. Systems for more in depth discussions of each. And we’re doing this four weeks ahead for a reason. No matter what you’re doing, it pays to plan ahead but with deadlines.  So that the time doesn’t expand to fill the entire period. STRATEGY:  Block Time To Do This And Other Things That Matter While Avoiding Time Creep TACTIC: So we’re going to start by getting you to get out your calendar right now…or make a note so that as soon as the show is over you’ll block the time to do three things BEFORE the end of the year and for a few after the start.   https://www.successtechnologies.com/2014/08/success-through-respect-for-time-the-magic-of-triggering-the-valuable-time-meta-program/ BEFORE year end…block time to do some high level thinking and a few exercises we’re going to give you. You’ll need at least an hour for the first.  A half an hour for the second, and a half an hour for the third. Does that feel like too much time?   Well, if you can’t invest two hour this month in getting the very most out of next year in your business and in your life than you’re probably going to have real problems. You have to make higher level thinking a priority and you have to diary and block time and then defends it. So commit right now to that.  It will make an amazing difference. Now for after the new year… Block at least two hours each week to do something that you want to do.  Block it now.  You’re going to need to defend it…  Why? Now and in the next three sessions on your own: What do I really want? Business and Life Who would I need to be to have that? Business/Life What resources do I need to make it inevitable that I’d have that or more by the date selected or sooner? Business/Life STRATEGY:  Know who your best clients really are, what they fear and value.  How they communicate, the language that they use and where they go for trusted information Tactics:  Ask them more and more often.  Make them more offers that match and are in alignment. STRATEGY:  Being Open To Being Wrong Or To Something Better: What evidence would I need to see, hear or feel in order to know that I might be wrong? Start with the end in mind…recipe for success or dismal failure Tactic:  X or better by Y or sooner STRATEGY: Alignment with Vision, Values (permanent or largely unchanging)and Mission (will change through time as you summit the peak and look to the next level)   Tactics:  Measurement and OODA Loop Decide on mission metrics and have a to do and a not to do list with KPIs and regular monitoring. Tactics:  Define them in time blocks provided and then refine them Tactics:  Binary decision making, rating and removing the number 7 on a scale of one to ten. Strategy:  Systems vs. Goals Strategy:  Upsells increase margins AND satisfaction/experience Tactics:  More and in more ways Strategy:  Referrals of more and better Develop Trust, eliminate risk, and create self improving systems https://www.successtechnologies.com/2017/03/why-trust-is-essential-part-4-of-4-building-trust-bonus-materials/ Strategy:  Reactivation and Retention Strategy:  Market to your team and up your game with recruiting, hiring and on boarding/training Tactics Strategy:  Do more speaking and writing with less anxiety Hack:  Use and minimize anxiety   The Anxiety Performance Enhancer Hack Have you ever felt extremely anxious before speaking, taking a test, and or engaging an important activity? Many people do even when they are experienced and professional.  What’s more, many of us feel that it interferes with our very best performance. I’m an experienced meditator, and use deep breathing to relax and to get past the anxiety.  But then I often have to ramp my enthusiasm back up. So what if I could show you a quick but proven/effective hack that works for me and has some great science behind it?  Will you use it?  See and experience it for yourself? It’s called the “I feel excited” hack.  And it uses the fact that anxiety and excitement are biochemically very much the same thing viewed through two different mental filters. So watch this quick video and enjoy getting past anxiety and actually making ti work for you.       https://www.youtube.com/watch?v=1rRgElTeIqE  

Exclusivity: The Power Of Offering Higher Value and Exclusive Products and Service. Including the secrets to customer, client & patient satisfaction while building profit margins and retention. Benefits of exclusivity in your marketing, content, promotions, products, services etc.Ways to create exclusivity: Word choice Unique events Special Content Waiting lists Pre-order lists Skip the line Deadlines Membership and enhanced membership 12 Words That Convey Exclusivity https://blog.bufferapp.com/words-and-phrases-that-convert-ultimate-list 12 phrases that imply exclusivity Members only Login required Class full Membership now closed Ask for an invitation Apply to be one of our beta testers Exclusive offers Become an insider Be one of the few Get it before everybody else Be the first to hear about it Only available to subscribers Other Ways Of Creating Exclusivity Unique events – receptions, speakers, travel, meals Unique content – more than others exclusive supplements Show non exclusive clients, customers, ad patients that there is exclusive content that they may be missing out on. Here are 3 more ways to incorporate forms of exclusivity into your marketing strategy: Wait lists and pre-order lists – limit the available supply and create a first come, first serve atmosphere with all new product launches. Deadlines – when offers are only around for a limited time, it creates an urgency in customers and makes them feel like they are getting a deal that others won’t be getting. Membership – create a members-only group for your customers to join that gives them special privileges and offers that the general public is not entitled to. http://www.business2community.com/marketing/use-exclusivity-marketing-0945997#HWHBKPxUbGhFoadA.97  

This week our hosts and guests compare what’s working and what’s not and brainstorm how to improve their ideas and the results for all.  

Preparedness expert: Buster Tate Products you might want or need BK3 Knife and multi purpose tool  http://amzn.to/2vPywUZ Long Shelf Life individual H20 for go bags and home http://amzn.to/2vUF03p Water purification Chlor floc http://amzn.to/2vPE95C “life straw” and filter systems http://amzn.to/2uVm4UQ http://amzn.to/2vQqVWh Why focus on preparedness? What does that mean? What’s a go bag? Why you must have a car bag and a get home bag and why a “Go Bag” is optional for most people The importance of the basics Preparedness and training The contents of the bag: Get Home Bag List: This list is our edited version of a list created by www.echosigma for a premade get home bag (your needs may vary based on geography and personal circumstances.  You can buy a bag or build your own)   1 Compact Backpack (make sure it is durable and will survive circumstances.  “cheap is not your friend in this environment.”  Buster Tate 1 Hydration System (2.5 Liter) by Condor Outdoor (Consider the ability to carry AND purify water with a life straw) 1 Echo-Sigma 1-3 Day Provision Pack (Arid) 
The Echo-Sigma Compact Provision Pack that comes standard is designed to feed one adult 2400 calories per day for one to three days (depending on activity level). Also included is 5 year storage emergency water. We use AquaBlox and Mainstay brand drinking water products.

If an extended state of emergency is anticipated and resupply unlikely, these supplies could be rationed for up to 3 days if water and energy discipline is high.
 6 food ration Bars (400 Calories) 5 years storage of 2.5 lt water paper napkins We use both AquaBlox and Mainstay brand drinking water products depending upon availability. Pack contents may differ from what is shown. 1 Echo-Sigma Compact Survival Kit 
A compact storehouse of many of the smaller items that can be easily lost if not given extra consideration. The Echo-Sigma Compact Survival Kit packs quite a punch when it comes to utility and efficiently using pack space.
 1 Compass 1 Emergency Whistle 1 Emergency Blanket by Coghlan's 1 BIC Brand Butane Disposable Lighter 1 Magnesium Fire Starter with Flint Striker 40 Waterproof Matches by Coghlan's 1 Live Fire Sport Emergency Fire Starter 50 Inches of Duct Tape 1 Bottle of Water Purification Tablets by Coghlan's 2 Chemical Light Sticks by Coghlan's 2 BIC Brand Ball Point Pens 1 Pad of Paper 1 Set of Earplugs 1 4" scissors 1 3" tweezers 1 first aid card 20 plastic bandages 12 alcohol swabs 10 wet wipes 10 antiseptic swabs 3 sting relief swabs 4 pain relief tablets 2 3"x3" sterile gauze pads 1 2"x5yd. gauze roll 1 5"x9" sterile abdominal dressing 1 0.5"x2.5yd. roll of tape 1 disposable CPR faceshield Access to 14 exclusive online training videos 1 SOG Reactor Multi Tool with compound leverage During emergencies one frequently will need to turn, screw, cut, pry or file something in order to accomplish an important task. Having the right tool on hand can mean the difference between success and failure. 1 SOG DE-04 "Dark Energy" 231 Lumen Tactical Flashlight One of the most important pieces of gear that you will need at your fingertips during an emergency is a good, solid flashlight. Staying safe and productive during nighttime hours is essential, these are the tools you'll need 1 SOG DE-04 "Dark Energy" 231 Lumen Tactical Flashlight 550 Feet of Military Grade Paracord is one of the most versatile items that you can carry with you in any situation. Legendary for its many uses, you shouldn't leave home without it. The 550 in the designation denotes its rated strength (550lbs). The outer shell is rated for 200lbs while the 7 internal strands are rated for 50lbs each. 10 Extra Large Zip Ties (View Details) 1 Coghlan's Emergency Tube Tent 1 Emergency Poncho 1 Plexiglass Mirror for signaling help 1 Thermal Sleeping Bag Cocoon by Survival Industries 6 Premium AA Alkaline Batteries (guaranteed fresh for 7 years) 1 Pair Leather Work Gloves 2 N95 Rated Respirator Masks 1 Pair of Protective Goggles 2 Hand Warmers by Coghlan's the list goes on and on

Reading for High Profit Margins Less Stress: Confessions of the Pricing Man: How Price Affects Everything By Hermann Simon: http://amzn.to/2fz8K1t Solve for Happy: Engineer Your Path to Joy by Mo Gawdat: http://amzn.to/2uNTGPm   To increase profit margins – so that in many cases you can make more with even fewer sales, you need to know a few basics that most people think that they understand and know…but probably don’t. 1.    what do you sell? List all separate and bundled products/services 2.    What are the numbers sold and profit margins on each? 3.    What is the cost of acquiring each type of client/customer In a few minutes we’re going to give you a formula and show you some math that is amazing and might change your life.  But first, let’s break these three factors down a bit more. These are the five simple factors: 1.    Leads: The total number of people who have contacted or who have been contacted by the business--over the course of a year. 2.    Conversion rate: The percentage of people who actually make a purchase. For example, if 100 people come to your website )if you’re selling there) or your office or store in a week, and thirty (30) people buy something, then your business or store's conversion rate is 30 out of 100, or 30 percent, for that week. 3.    Average dollar sale: The average dollar amount per sale, estimated over the course of a year. The average can range from $5 or $10 (say, for a discount retailer) up to tens of thousands of dollars (for a business such as a car dealership or professional practice). 4.    Average number of transactions: The number of purchases the average customer will make over the course of a year. Again, it can be an estimate. This number will probably be larger in a retail setting than in companies that operate in a professional services industry. 5.    Profit margin: The profit percentage of each and every sale. Simply put, if a business sells something for $100, and profit was $25, the profit margin is 25 percent.  So how does this all relate to top-line revenue and bottom-line profit? Let's see. Your Company In your sample company, we use a very simple formula to multiply the factors we've just discussed. Remember, this formula multiplies factors instead of just adding them, so the cumulative impact is massive. The Profit Booster formula looks like this:
Leads x Conversion Rate = Customers
Customers x Avg. Value/Dollar Sale x Number of Transactions = Revenue
Revenue x Profit Margins = Profit In your company, let's say you have either estimated or fully determined the following numbers:
6,000 x 25% = 1500 Customers
1500 x $100 x 2 = $300,000 Revenue
$300,000 x 25% = $75,000 Profit What does all of this mean?
Simply put, you are running a business that converts one out of four prospects into paying customers. Those customers average two purchases at $100 per purchase each year and your company enjoys a 25 percent profit margin on revenues of $300,000. It also means your total profit for the year is $75,000. So what would happen if, over the course of the next year, you increased these results by just 10 percent in each of the five areas? Let's do it, and then let's take a look at what happens to your bottom line:
6,600 x 27.5% =  Customers
1210 x $110 x 2.2 = $292,820 Revenue
$292,820 x 27.5% = $80,525.50 Profit Examine the numbers closely and you'll see the 10 percent increase is incremental, which means you could easily nudge numbers up by that amount over a period of months--or even weeks. The bottom line is that the new bottom line looks very interesting, doesn't it? Even though we've increased each factor by just 10 percent (including top-line revenue), we were able to boost bottom-line profit by 61 percent--or a total of $30,525.50. What could you do with an extra $30,000 in your business this year? Think 10 percent is impressive? Do some math on your own and see what the numbers look like if you increase each factor by 30 percent, 50 percent or even 100 percent down the line. The key is that we are multiplying factors--not adding--which has a massive impact on profit. The "5 Ways" isn't a complicated numbers game. It's simply looking at your business in a different way and working with a set of numbers that exist in every company. While your competitors will be in an endless cycle, trying to increase top-line revenue and cutting expenses to generate more profit, you'll have at least five other factors with which to work. And there are literally hundreds of strategies you can use to boost those numbers immediately and over time. We'll look at some of those strategies in the future. For now, work with your numbers and brainstorm ways to increase leads, get more customers coming back, increase the amount they buy, and raise your profit margins--and you'll be miles ahead of the majority of owners successfully operating businesses today.Better yet, you'll be pleasantly surprised at how easy all of this is to do--and you'll be more than happy with your ultimate results. 4.    Here are 13 Ways to Increase Profit Margins 1.    Know Your Margins & Increase prices with the client and customer as the focus. You can selectively raise the price of your most popular items to most effectively add to your bottom line.  You don't have to increase prices across the board. And remember, no one knows the price you pay but you. The first step to optimizing your profit is understanding it. It is a good idea to look at your gross profit margin often and break it down by clients and products or services. You can use this simple equation: Gross Profit Margin = (Revenue – Cost of Goods Sold)/Revenue For example, if you bought a widget for $50 and sold it for $100, your gross profit margin is 50 percent. This can be a sticking point for small-business owners. If you have a service business, raising prices can feel personal and scary. But at the end of the day, pricing is one more piece of information about your business. Price is one way to convey the message that what your offerings are of higher quality or greater value than your competitors’. Raising prices may cause you to lose a few customers, but your profit margins grow even if your revenue stays flat – and that means more money in your pocket. 2.    Sell More at better margins – Marketing, Systems and Sales as Leverage 3.    Bundle and Add Margin Sell added value by bundling products and services. Best Buy's Geek Squad promises it can Fix any computer problem-anytime, anywhere. Of course it leaves off For a price. People don't want the hassle of figuring things out or screwing things up. Customers value their time and will pay for worthwhile services related to the products you carry. Selling added value is the way to a very profitable future. 4.    Be happy Yourself – Solve for Happy Mo Gawdat 5.    Better Communications Skills – The Coaching Habit 6.    Narrow your Marketing focus. You can't be all things to all people. It's the difference between a restaurant with a menu of 200 mediocre items and one with twelve items that are outstanding. Consider how much profit you are making on your slower-moving items. Could that shelf space be devoted to quicker-moving, more profitable items? Yes! Heed the 80-20 Rule This tidbit of economic wisdom that says 80 percent of your business income will come from 20 percent of your products or services. This is where keeping a close eye on your gross profit margin is essential. Calculate your gross profit margin on each individual product or service your company offers. It’s likely that some of them are dead weight and can be eliminated, while others pull more than their share of the weight. Streamline your offerings to include just the most profitable and you can use the energy that frees up to create something new and wonderful to wow your customers. The 80-20 rule, Part 2 The rule applies to customers as well: Twenty percent of your customers probably account for 80 percent of your business income. Calculate your gross profit margins by client or customer type. The Clients who require a dozen phone calls before they will commit to the project and another dozen before they pay a deposit are eating into your profit margin. Don’t be afraid to detach from unprofitable clients. Identifying your best clients or customers and working on attracting more just like them is one of the best ways to beef up your bottom line. 7.    Limit the discounting. Without a plan, you’ll do anything to get money in the bank. I know one toy store owner who, when she had to pay bills, turned to Twitter to tell her followers they'd get 30 percent off if they came in that day. She thought she was brilliant. What she didn’t realize was that she was robbing herself of profit to pay her bills. She was teaching customers to simply wait for the next tweet. She needed a quarterly promotions schedule, and so do you. Find new ways…we will buy you this.  Youll get this extra premium 8.    Cut Costs and waste. You want to get more done with who you have. Are there jobs you're hiring others to do that you could possibly complete with staff? Do you really need to pay a window washer, for example? Talk to your vendors about pricing and find out if they have any special offers. There may be better pricing available for those who simply inquire. Be the squeaky wheel. When you buy new equipment, look not only at the purchase price but at the operating costs for competing models.   9.    Award extra hours based on merit. Grant employee requests for more hours based only on their average sale or number of units sold per customer, not simply on their request or need. 10.    Personally hand out all paychecks. When you personally see how much each staff member takes home, it makes costs real for you. 11.    Cut vendors. When you buy more from fewer vendors, you'll often get a better deal on pricing, shipping, and dating. Ordering only a few items from a number of different vendors requires more bookkeeping and tracking, and you often pay top-dollar to try to meet each one's minimum orders. No one's items are that special. 12.    Combine your orders and JV with other dealers to get freight and larger order discounts. Just be sure to decide ahead of time which of you will do what, and pay before delivery to avoid problems. 13.    Fire unprofitable customers. Those who need a lot of hand-holding, always beat you up on price, or constantly call you with some problem take up a lot of time. If your company is large enough to evaluate this, ask your order desk or sales reps to provide their top 10 complainers and match them to the amount of profitable orders they generate. Even if they deliver large volume, if they don’t pass, tell them that while you appreciate their business, the costs to manage the account outweigh the profitability and you therefore must implement a price increase. Resources: Confessions of A Pricing Man: How Price Affects Everything – Herman Simon Affiliate Link: http://amzn.to/2fz8K1t Getting Every Thing You Can From What You’ve Already Got – Jay Abraham Affiliate link: http://amzn.to/2uOh8Mx Solve For Happy – Mo Gawdat Affiliate link: http://amzn.to/2uNTGPm The Coaching Habit –Michael Bungay Stanier Affiliate link: http://amzn.to/2vtICJn

Join Host Somnath Sikdar, and special guest Lonnie Beck as they discuss the importance of Fitness, Nutrition, and Habit.

Join hosts David Frees, Somnath Sikdar, and Alex Frees to discover "Mastermind" How to do it and why you MUST!

Join David M Frees, Somnath Sikdar, and Alex Frees to answer the question: What Are Heuristics and Cognitive Bias? And how do you make your Marketing & Life Better & Richer.  Confessions of the Pricing Man by Hermann Simon:  http://amzn.to/2tXkhNz Awesome cognitive bias codex image: https://en.wikipedia.org/wiki/List_of_cognitive_biases ethics of it:   http://ritholtz.com/2016/09/cognitive-bias-codex/ http://www.tristanharris.com/ Heuristics, which are commonly defined as cognitive shortcuts or rules of thumb that simplify decisions, represent a process of substituting a difficult question with an easier one (Kahneman, 2003). Heuristics can also lead to cognitive biases. There are divisions regarding heuristics’ relation to bias and rationality. In the fast and frugal view, the application of heuristics (e.g. the recognition heuristic) is an “ecologically rational” strategy that makes best use of the limited information available to individuals (Goldstein and Gigerenzer, 2002). Furthermore, while heuristics such as affect, availability, and representativeness have a general purpose character, others developed in social and consumer psychology are more domain-specific, examples of which include brand name, price, and scarcity heuristics (Shah & Oppenheimer, 2008). Goldstein, D. G., & Gigerenzer, G. (2002). Models of ecological rationality: the recognition heuristic. Psychological Review, 109(1), 75-90. Kahneman, D. (2003). Maps of bounded rationality: Psychology for behavioral economics. The American Economic Review, 93, 1449-1475. Shah, A. K., & Oppenheimer, D. M. (2008). Heuristics made easy: An effort-reduction framework. Psychological Bulletin, 134(2), 207-222.  Cognitive bias A cognitive bias (e.g. Ariely, 2008) is a systematic (non-random) error in thinking, in the sense that a judgment deviates from what would be considered desirable from the perspective of accepted norms or correct in terms of formal logic. The application of heuristics is often associated with cognitive biases, some of which, such as those arising from availability or representativeness, are ‘cold’ in the sense that they do not reflect a person’s motivation and are instead the result of errors in information processing. Other cognitive biases, especially those that have a self-serving function (e.g. optimism bias), are more motivated. Finally, some biases, such as confirmation bias, can be motivated or unmotivated (Nickerson, 1998). Confirmation bias Confirmation bias occurs when people seek out or evaluate information in a way that fits with their existing thinking and preconceptions. The domain of science, where theories should advance based on both falsifying and supporting evidence, has not been immune to bias, which is often associated with people trying to bolster existing attitudes and beliefs. For example, a consumer who likes a particular brand and researches a new purchase may be motivated to seek out customer reviews on the internet that favor that brand.  Confirmation bias has also been related to unmotivated processes, including primacy effects and anchoring, evident in a reliance on information that is encountered early in a process (Nickerson, 1998). Nickerson, R. S. (1998). Confirmation bias: A ubiquitous phenomenon in many guises. Review of General Psychology, 2, 175-220. List of confirmation Biases Cognitive biases can be organized into four categories: biases that arise from too much information, not enough meaning, the need to act quickly, and the limits of memory[1].  

Let our three hosts and intrepid travelers, David M Frees, Somnath Sikdar, and Alex Frees, show you how to take your travel from fantasy to reality with over thirty planning tips, hacks and tools to give you the trip of a lifetime. Cabeau neck pillow https://www.amazon.com/Cabeau-Evolution-Cool-Travel-Pillow/dp/B01B7NG782/ref=sr_1_4?ie=UTF8&qid=1498418016&sr=8-4&keywords=evolution+pillow+cabeau Ear plugs https://www.amazon.com/Ear-Plugs-Sleeping-Shooting-Study/dp/B00ZU2VIR2/ref=sr_1_23_s_it?s=hpc&ie=UTF8&qid=1498418105&sr=1-23&keywords=ear+plugs+for+sleeping sleep mask https://www.amazon.com/Revolutionary-Patented-SLEEP-MASTER-Sleep/dp/B0015NZ6FK/ref=sr_1_19_s_it?s=hpc&ie=UTF8&qid=1498418195&sr=1-19&keywords=sleep+mask+comfortable https://www.smartertravel.com/2017/06/22/fly-almost-free-using-credit-card-points/?source=91&u=4UNFXRAKPL&nltv=&nl_cs=35784533%3A%3A%3A%3A%3A%3A https://www.afar.com/magazine/where-to-watch-the-total-solar-eclipse-in-august https://www.afar.com/travel-tips/21-of-the-worlds-most-exotic-luxury-beach-resorts?email=dmfiii%40aol.com&utm_source=Sailthru&utm_medium=email&utm_campaign=Where%20to%20Watch%20this%20Summer%27s%20Rare%20Solar%20Eclipse&utm_term=Daily%20Wander%20Newsletter 10 Ways to Make the Most of an Epic Trip A big trip can mean lots of logistics and planning—here’s what you need to consider. When it’s time to start planning your once-in-a-lifetime trip, whether it’s for a honeymoon, a family reunion, a solo adventure, or a multiweek (or longer!) grand tour, choosing the right mix of destinations and activities will ensure that your holiday is an unforgettable one. Finding that perfect combination depends, of course, on where you want to go, the length of your trip, what you want to do, who’s coming with you, and how far you need your budget to stretch. Here are 10 things to consider as your starting point. Think about your budget. It’s hard to relax and enjoy your time away if you’re constantly worried about the bill. Luckily, the world is a big place, and what you want out of one pricey destination might be accomplished with a more affordable option. If, say, an African safari sounds dreamy but it’s not in the cards, you might want to consider another destination that offers a similar rustic wildlife experience, such as Costa Rica or Nicaragua.  Try a travel advisor. Keep in mind that travel advisors are more than just transactional tools. The best advisors can be your secret weapon for complicated trips. They’re destination experts who can handle time-consuming logistics so you don’t have to. They’re also there for you when disaster strikes and have the pull to help wrangle you perks and upgrades. Be open to destinations. It’s perfectly fine, of course, to have a clear picture of where you want to go, but don’t limit yourself too early. Be sure to think about what you really want out of your trip. If the purpose of your getaway is quality time with your extended family, think about going off the beaten path. Check out a few family travel ideas here.   Timing is everything.Planning is key when it comes to weather, pricing, availability, and crowds. Rates start to drop at Mediterranean resorts in October, for example, but there’s still plenty of sun, while the European Alps are ideal in April because there are fewer crowds. Even hurricane season in the Caribbean is worth considering—rates are lower and most resorts and airlines have good cancellation policies. Arrange something special to mark the occasion. Going the extra mile to plan a singular experience on your trip will make it all the more memorable. Again, this is when you might want to call in a trusted travel expert for his or her advice and insider contacts. If you’re on your honeymoon, this might mean a secluded beachside dinner. Family reunion? Perhaps a hot air balloon ride or even a private cruise. When it comes to your itinerary, sometimes less can be more. The idea of an “epic vacation” might conjure up a laundry list of places. But consider the actual experience—are you allowing enough time in your itinerary to actually soak in the places you want to explore? Think of a destination like a friendship: the more time you put into it, the more you get out of it. Consider your company. Choosing the right partner—and deciding when to travel alone—can have a huge impact on your experience of a place. Maybe you don’t need a travel companion on that yoga retreat in India, but a friend could be great when you’re exploring Berlin. If you’ve got a new travel partner in mind, try a quick weekend trip together to compare your travel styles before committing to something more lengthy and far-flung.   Consider a house or apartment rental. Sites like Airbnb, OneFineStay, and the family-friendly Kid and Coe allow you to live like a local in your destination. You’ll often have access to more residential parts of a city and amenities such as a kitchen. This option is especially great for multigenerational groups in need of a base of operations for exploring a destination. Record your memories. The experiences on your trip might feel exciting in the moment, but keep those precious moments from fading forever when you’re back in your daily grind. This goes beyond pictures: Write your thoughts in a journal. You don’t necessarily have to record a play-by-play of your trip, but if a idea, a revelation, or an insight comes to mind, take note of it. Keep the post-travel blues away. Returning home and reentering your routine after a life-changing trip can be a bit of a downer. Ease back into the daily grind by having something fun planned on your return—maybe it’s dinner with friends to catch up and share your trip stories. If you can, try to work in an extra rest day between your flight home and your first day back at work to take off some of the pressure.

Meta Level Hack From Dave: Enhanced Communications Skills Time Blocking – (higher Level) Reading, Physical Training and Spiritual Practice and GTD Systems vs goals Direct Marketing/Response and Branding Links: Persuasion in writing tricks and techniques: http://www.successtechnologies.com/2009/11/written-persuasion-techniques-by-guest-author-perry-marshall/ Trust:  A fourt part series http://www.successtechnologies.com/2016/12/why-trust-is-essential/ Strategic Hacks from Dave: Learning from others and teaching (masterminds and newsletters/coaching) Hiring and Cultivating Motivated Optimistic Leaders Training Systems   Tactical Hacks From Dave: Hipster PDA And Journals

Natural laws, on the other hand, are determined by fundamental forces within nature. Natural laws arise from the process known as the scientific method. The scientific method is the systematic study of the natural world through experimentation and observation. This method provides scientists with a rigorous framework to objectively study the natural world. Using the scientific method, natural laws can be verified through experiments conducted by independent observers. The laws of Nature, from the simplest to the most complex, are attempts to summarize this widespread display of order. They are discovered from repeated observation and often allow for a concise mathematical expression. The laws of Nature are very different from the laws of man. While the laws of man seek to order and control individual and social behavior so as to make communal life less risky, the laws of Nature are deduced from long-term observation of repeatable patterns and trends. While the laws of man may vary from culture to culture, based as they are on moral values that lack universal standards, the laws of Nature aim at universality, at uncovering behaviors that are true — in the sense of being verifiable — across time and space. Thus, while certain cultural trends that are accepted in one group may seem barbaric to others (such as female circumcision), stars across the Universe have been burning according to the same rules since they've first appeared some 200 million years after the Big Bang. Likewise, while in some countries the death penalty is abhorrent and in others it is exercised with almost fanatical zest, atoms and molecules across trillions of planets and moons in this and other galaxies combine and recombine in chemical reactions that follow patterns of order based on well-defined laws of conservation and of attraction and repulsion. Physicists are fond of saying that the simplest laws with the most explanatory power are the most elegant or beautiful. Biological Laws – Evolution by natural selection (invent, vary, reinvent, multiply and then vary again invent and reinvent regularly expose new creations to full bore competition scatter variant products around core products kill the babies accept the market’s verdict only expect a few winners Mendel’s Genes and Business use the best genes available (invent or reproduce), make yourself a great vehicle for the best business genes (adaptaion) use failure continual experimentation and OODA Evolutionary Psychology and Advancement cooperation develop cooperation with the best cooperators take turns in extracting advantage develop practices and habits of cooperation Non Linear Laws: 80/20 Achieve more with less – make this a mantra Start with the fifty/5 principal Be sparing in what you own/capital expenditure Subtract as well as add Unintended Consequences sustain success by creating new/more value every day root out complexity and cultivate agility Learn to identify, evaluate and eliminate or adapt to unintended consequences Combining more than one produces synergy and 1 +1 can = 5 or more. Links: http://www.npr.org/sections/13.7/2013/06/26/195534987/laws-of-man-and-laws-of-nature Richard Koch’s book The 80/20 Principle and 92 Other Powerful Laws of Nature http://amzn.to/2ssYIkH Richard Koch’s book The 80/20 Principle – The Secret To Achieving More With Less http://amzn.to/2sttkCH

By: Tracy A. Hightower The O.O.D.A. Loop is a process we go through hundreds if not thousands of times in a single day. It is a process that defines how we humans react to stimulus. Colonel John Boyd coined the term O.O.D.A. Loop, in the 1950’s. Colonel Boyd, known as the “Fighter Pilot who changed the Art of War”, was an F-86 pilot and commander of a fighter group during the latter part of the Korean War. He believed that when at a disadvantage a competent pilot could still overcome that disadvantage by “Attacking the Mind” of his opponent. His observations led him to a greater understanding of Human reaction time and the coining of the term O.O.D.A. Loop. Colonel Boyd trained his pilots based upon his observations of Human reaction time and as a result his pilots had a 10 to 1 kill ratio over the superior Mig-15’s.Human reaction time is defined as the time elapsing between the onset of a stimulus and the onset of a response to that stimulus. The O.O.D.A. Loop, which stands for Observe, Orient, Decide and Act, is Boyd’s way of explaining how we go through the process of reacting to stimulus. First we Observe, and keep in mind that although we process approximately 80% of the information we receive with sense of sight, we can and do make observations with our other senses. For instance you might hear a gunshot and not see the person who fired it. Once you look and see the source of the gunfire you are now in the Orient stage of the process. In the Orient stage you are now focusing your attention on what you have just observed. The next step is the Decide step in which you have to make a decision on what to do about what you have just observed and focused your attention on. Finally you have made your decision and the last step is to Act upon that decision. Keep in mind that the O.O.D.A loop is what happens between the onset of a stimulus and the onset of a reaction to that stimulus.How fast is your O.O.D.A. Loop? Well, that depends on several factors that can affect your reaction time. Simple Reaction Time is generally accepted to be around 220 milliseconds (Laming 1968). In simple reaction time experiments, there is only one stimulus and one response. Simple reaction time can be gauged in a variety of ways but basically a person is asked to place their finger on a button or a switch and told to manipulate that button or switch in response to a light or a sound. In this case the person is reacting to a “Known Stimulus” during the observe step and using a pre-determined response during the decide step. It should be noted here that many researchers have found that reaction to Auditory Stimulus is faster than reaction to Visual Stimulus. Perhaps this is because an Auditory Stimulus only takes 8-10 Milliseconds to reach the brain (Kemp et al., 1973), but a visual stimulus takes 20-40 milliseconds to reach the brain (Marshall et al., 1943).A more familiar example of simple reaction time is the “Brake Light Theory” You are driving down the road and you “Observe” the brake lights of the car in front of you come on. This is a “Known Stimulus” because you expect while driving to have this happen and because you expect this, you already have a predetermined response, which is to remove your foot from the accelerator and apply the brake. From the time we Observe the brake light (Onset of Stimulus) to the time we begin to remove our foot from the accelerator, (Onset of a reaction to Stimulus) less time has elapsed than if we were responding to an Unknown Stimulus, which brings us to the Flash Bang Theory. Our reaction time is slower when we are responding to “Unknown Stimulus” such as when Joe Drug Dealer is sitting in his living room watching the Simpson’s on TV after a long day of cooking Meth. Suddenly he hears and sees an object fly through the window. Just before it (A Flashbang) goes off is the point at which Joe is saying “What the &%@#”! His reaction time is slowed by the fact that he has to respond to unknown stimulus and this does not include what the effects of the Flashbang going off will further do to disorient him. Had he been watching the Discovery channel he might have known that Police sometimes use this tactic when raiding drug dealer’s homes and it might have been known stimulus had he been expecting it.There are other factors that can affect your O.O.D.A. Loop, some of which can be overcome with training. In 1952 a researcher named Hick confirmed that by going from one response choice (Decision Step) to two, response time increased by 58%. This is widely known as “Hick’s Law” and has been repeatedly confirmed by subsequent research. It is because of this that we teach some of the things we teach such as various malfunction drills. If the weapon does not go bang when it should, the more choices our students have to choose from, the slower they will react. As an example if a student through training has learned that at any given time his/her firearm may experience a type one malfunction and he/she has trained to have a single response (move, tap, rack bang) then as in the “Brake Light” example, through training and experience the malfunction has become a “Known Stimulus” and the solution has become a predetermined response and reaction time is faster.Two factors that affect your O.O.D.A. loop during the Orient step are Denial and Emotional Filter. Denial is when you refuse to accept or Deny that this is happening to you. Emotional Filter is a lot like Denial except that you wish that this were not happening. “Oh man, please don’t let this be happening”. Both of these things can and will affect your reaction time but fortunately they can be overcome with training as this commonly happens with people who have little or no training.In 1960 Researchers Franklin Henry and Donald Rogers found that not only does increasing the number of responses affect your reaction time, but also by increasing the complexity of the tasks, induces stress that can adversely affect your reaction time. While doing simple reaction time test, they told each subject to place their finger next to a switch and when they hear a certain sound, they are to flip the switch. After each subject’s time was registered and recorded they used the same group and did the same test but added another task to do after flipping the switch. The subjects were told to flip a second switch after completing the second task. In both tests, the only time recorded was the time it took to push the first button and Henry and Rogers found that the added stress of having a more complex task to perform caused each subject’s reaction time to increase by an average of 31%.Colonel Boyd also knew that other factors could affect your O.O.D.A. Loop. During his research he found that Fatigue was also a factor. He and his pilots were flying F-86’s and although they were slower and less maneuverable than the Mig 15’s they were flying against, The F-86 was fully hydraulically controlled and the Mig 15 was only hydraulically assisted. This meant that Boyd’s pilots could operate their aircraft with easy and gentle manipulation of the controls, while the Mig pilots had to work harder to maneuver their aircraft. Boyd found that the more his pilots maneuvered and the longer a dogfight persisted the more fatigued the Mig pilots became and the slower their reaction time became until the F-86 pilots were able to maneuver their aircraft into a position of dominance.As Instructors we are always striving to find ways to give our students the advantage in a fight while diminishing their opponents will and ability to fight back effectively. Making sure our students understand the O.O.D.A. Loop and how we react as humans can go a long way toward accomplishing that goal. The really great thing about understanding the O.O.D.A. Loop is the realization that everybody has one and their O.O.D.A. Loop is affected by the same factors that yours is. This is one of the reasons why in nearly every drill we teach it incorporates moving. This has the effect of resetting your opponent’s O.O.D.A. Loop and giving you still another advantage. Learning how your opponent’s mind works and using tactics that allow you to take advantage of that knowledge is what we should strive to do. Colonel Boyd had it right, know your opponent’s mind and then attack it.

Marketing Automation - a series of processes to take a lead on a journey, bringing them in with lead magnet, advertising to the targeted market through platforms like facebook to convert the leads into paying customers. You can also use the same process to take existing paying customers and increase their purchasing. http://infusionsoft.force.com/analytics?PartnerId=001j000000w2Yho&AffiliateCode=a68624&CampaignId=701j0000001mlwy&TrackingLinkId=a1Bj0000002JwCz&Link_Posted_By__c=005j000000FimzD alex@profitsystemssolutions.com Take the time to define the journey from not knowing who you are or what you do to paying customer or even recurring paying customer. Attraction- lead magnet Through testing you can identify your target market and discern how they would like to be marketed to. After harnessing that data you can use it to market accurately to your cold leads turning them into customers. Ethical bribe- is something that a business offers you in return for your contact information (usually name and email). Add to Blog Post a Lead Magnet so you are giving your customers credible information and therefore look to you as a source of information and they are more likely to give their contact information It’s important to set expectations to your clients so they know how much and what kind of information they will be sending. Traffic- There are two types of traffic to consider                  1.) Traffic you rent - When you pay to run advertisements, whether it is through google ads, facebook ads, or some other kind of platform                   2.) Traffic you own - information gained when clients opt in The importance of testing- Good marketers are good testers   It is important to test your target market and see what kind of advertising platforms reach them the best for example youtube vs facebook vs google advertising. Once you find out what kind of advertising works best for your company it is important to begin automating the processes. Test different lead magnets for different goals and and segment them out automatically and use your automation software  to put them in different sequences, which are a series of actions, mostly emails, a client will come in and the company will plan out when they will receive emails, postcards, reminders, or actions. Moving them through the customer journey might not be able to be completely automated, they might need to still interact with a live person, such as chat box. Using Infusionsoft or some kind of automation software or tools to initiate conversation is extremely useful especially to brick and mortar businesses. A lot of times people don’t want to give their email and don’t want to call the business they would much rather interact through Facebook messenger and you can’t be on Facebook 24/7 so it is important to install some kind of chat box or auto response to let the client know that you are still there for them and some extra steps that the client can take. According to digital marketer websites that are using chat box or some kind of chat feature are converting 56% better than ones that do not have that feature. People are getting on average 147 emails a day and clients are therefore looking for other ways to get in touch with companies. It is important to track your customer's journey through the automation process on every platform that you use to customize the conversation to fit each customer. You can even use automation to minimize how many refunds and cancellations your company incurs. Using different platforms to rent traffic to bring them into a funnel that will create different sequences to have cold traffic travel into recurring customers, all that can be done with one or more software platforms. Most web sites or content creation tools will have landing page tools for you to be able to integrate into your automation software. AutoResponder- a program that automatically generates a set response to all messages sent to a particular email address, messenger system, or phone number. Customer engagement is a business communication connection between an external stakeholder (consumer) and an organization (company or brand) through various channels of correspondence. This connection can be a reaction, interaction, effect or overall customer experience, which takes place online and offline. Sender Score- a score that email providers provide to email service providers such as mailchimp that says how engaged your consumers are and how safe your emails are. Automation has to come with discipline because overdoing it leads to losing leads. High click through rates - the percentage of people visiting a web page who access a hypertext link to a particular advertisement. Open Rate- How many people open the emails that you send. If you send out 100 emails and only 2 open the email your open rate is 2%. Be Careful when you are buying email lists. Make sure that you are getting leads for your target market and not dead leads. Set email expectations so your customers know how often you will be sending them emails. List Hygiene- taking people who report spam, hard bounces, or opt-outs off of your list Good list hygiene is a key best practice for any email program. You must get rid of invalid, non-responsive and duplicate email addresses every chance you get. Infusionsoft  is known as one of the leading sales and marketing solutions for those who need both marketing automation and help with end-to-end sales." "Infusionsoft is the gold standard for small businesses needing a sales and marketing solution.” There are also industry specific CRMs Plus This works with Infusionsoft to automate customer journey customization. In this example pulling contacts at certain stages in the journey and automatically adding them to Facebook audiences., Therefore if your target market is married women in their 30’s this will allow you to reach those people. It will take all questions out of reaching your target market. Campaign- the over arching term for your set of sequences  in your customer journey Lead - Suspect - Prospect - Customer OODA LOOP- refers to the decision cycle of observe, orient, decide, and act Never set your sequence and walk away, keep your product cycles short, and OODA LOOP the process.  

  Fashion noun  fash·ion ˈfa-shən a prevailing custom, usage, or style (1) the prevailing style (as in dress) during a particular time The spring fashions are now on display. (2) :  a garment in such a style always wears the latest fashion social standing or prominence especially as signalized by dress or conduct men and women of fashion. clothing that is considered stylish http://www.mensfitness.com/styleandgrooming/fashion/10-basic-fashion-rules-every-guy-should-know http://www.artofmanliness.com/2016/10/24/101-style-tips-men/   One: he needs to pay attention to his footwear. So many young men, we get away with wearing running shoes all the time. And occasionally, we have to wear a suit, and we wear a dress shoes. But between the running shoes and dress shoes, we have no idea. You need to learn more about good-looking, casual footwear. Put the running shoes to the side. And unless you’re running, put them off. And sandals do not count. Sandals should be over here, when you go to the beach. Look for, you know, casual leather shoes that look good. You know, start off, you know, go ahead and go for a rubber sole. But, you want something that’s leather, that looks great with a pair of jeans and it’s going to be immediately noticed. So, go out there. You’re going to spend probably at least a $100. But, update your casual footwear. Okay. Number two: dress like a man not like a boy. What’s the difference? Okay. Boys wear T-shirts all the time. They don’t pay attention to how they look. They just look sloppy. They don’t tuck in their shirts. They wear running shoes with jeans. I mean, that’s how boys in college dress. Men understand that people are making first impressions every time they meet and that they need to present themselves professionally. Men throw on a sports jacket. Men wear colored shirts. Men pay attention to how they look. So, start to dress like a man. Number three: ignore fashion. You can’t afford it. Okay. So, fashion-what’s in free fashion and style? I’ve talked about it in other videos. But fashion is fleeting. It moves all over the place. You can’t catch it. I mean, even these female style icons or, you know, divas, they can barely stay on top of this stuff. So, as men that really don’t pay much attention to this-and believe me, I don’t actually pay that much attention in fashion. Style is great because you can look at your grandfather and you can see what worked for him. And in fact, look at some pictures of your grandfather. And you’ll notice that he could actually come to the year 2011, walk around and actually his suit and everything unique, you wouldn’t actually look half bad. And in fact, you would be able to fit in. They’re called the iron wearing [0:02:36] [Phonetics]. I could wear this 15 years from now and I’m still going to fit in. I’m still going to look good. This is style. Fashion, it doesn’t look good a year from now. So, those Crocs-yeah, that was fashion. Okay. Number four: take care of your clothing. Okay. So, if no one has explained this to you, clothing is made from different fiber types. And you have to treat it and you have to care for it differently. A suit jacket, you can never throw in a washing machine. That wool sweater, you cannot throw it in the washing machine. You have to carefully wash wools. Now, cottons, totally different story. You can be much more rougher with cottons. But then, there are, you know, garments which are a mixture and you’ve got to be very careful. Learn to read the tag. Pay attention to the tag. And unless you have someone there with experience, be very careful about washing your higher-end garments. You know, your best bet is going to try to keep everything you own cotton up until your dress clothing. All right. Number five: you need to own one suit. Charcoal gray is probably going to be the safest fabric for you-a solid charcoal gray suit. Keep this style classic and-but you have to have the suit. And don’t think that you’re going to get a suit when you need one. Because when you need one, you‘re going to have to like [0:03:59] [Phonetics] 24 hours. And you don’t want to spend that time, you know, when all your buddies are out having a great time at the…at the bachelor party. You’re out, you know, trying to track down a suit and sweating about it. Or, if it’s a big interview, you don’t want to be spending your time looking for a suit when you could be preparing for the interview. Every man, whether he be a mechanic, whether he be a janitor, whether he be a banker, he needs to have one complete, great-looking suit that fits in properly. Okay. Number six: shirts. Start off with whites and blues. Your first five shirts-three whites, two blues. Not too dark of a blue because that makes it a bit casual to two light blues, three whites-make sure they fit your properly. Focus on the fit. Make sure they fit you in the collar, they fit you in the cuffs, have them darted in the body to remove some of that fabric. And the great thing is that those shirts will be interchangeable with that charcoal gray suit. [0:05:00]You’re going to have five outfits. So that’s what you want. After you have those five basic shirts, then you can expand off into other colors and try to experiment. Number seven: need a dark pair of fitted jeans. Now, these are not distressed jeans. These are not jeans that are stone-washed. Dark-colored-they almost look like, you know, very dark indigo or black. And what you’re looking for here is something that you could wear with one of the shirts. Gives you a bit more of a casual look. So, we’re starting to build an interchangeable wardrobe. Number eight: expand beyond denim. So, notice I said only, you know, have one pair of darks. You can have two pairs of darks. You can have three pairs of darks. But, no matter how many pairs of dark jeans you have, you need to have something else besides jeans, you know, when it comes to trousers or pants. So, look to incorporate khakis. Wool flannel trousers are great. They’re not this, you know, so wool flannel trousers, they’re not the same as suit trousers. They’re something different. Khakis have various styles. Look to have something else besides denim. All right. Number nine: don’t always wear a t-shirt. Look to wear a shirt with a collar. If you’re wearing t-shirts six to seven days out of the week, we have a problem. Incorporate polo shirts. Take out some sport, you know, some dress shirts or there are some work shirts or sports shirts, something with a collar. That’s what you want. That’s how a man dresses. I mean, a collared shirt just looks so much better. And pay attention to the fit. Okay. Those are my nine quick tips for the young man. If you haven’t already, make sure to subscribe to the YouTube channel right above here. If you want to learn more, check out the article and check out our website, Real Me Real Style. There’s a lot of great information out there for young men, for older men, for medium-age men. [Laughs] Hope you enjoy it. Take care. Bye-bye. 1. Throw out or give away anything you haven’t worn in over a year. You get two “beloved old favorite” exemptions here, as well as formalwear. Ruthlessly pitch or donate the rest. 2. Get everything adjusted. Well, okay, not everything. But most things: nice pants, shirts, and jackets should all go to the tailor for adjustments, unless they came custom-tailored already. Here’s what can and can’t be adjusted on your clothes. 3. Spend more money on less pieces of clothing. Quality lasts longer than quantity, and you look better in it. 4. Shop for a suit in person. Even if you don’t need one. Just get the experience of comparing jacket styles, fabrics, and cuts. Make sure fit is your number one consideration. 5. There are more shoe colors than brown and black. Colored leather and suede are fantastic shoe options. Get a little crazy with reds, blues, and grays. Don’t worry about matching a belt to each one — a black belt with gray shoes or a brown one with oxblood red is fine. 6. Trouser cuffs should “break” on the tops of your shoes. That means they rest very lightly on the leather itself. You shouldn’t have a gap between your pants and your shoes. 7. Wear a pocket square. Any time you’re wearing a jacket. No exceptions. Check out our tips for rocking a pocket square, and how to make your own no-sew version. 8. Buy something in a pattern that occurs nowhere else in your wardrobe. 9. Next time you go to put on jeans, grab a pair of slacks or chinos instead. Then make the rest of the outfit work with them. Check out our guide to khakis, as well as our gallery on how Steve McQueen rocked his.  20. Shop with a friend. Sales people are paid to sell you things whether they look good or not. Take a friend who’ll tell you to your face when you look like an idiot. 21. Own a watch you can wear with a good business suit. Handsome. Functional. Classic. It’s amazing how such a small accessory can greatly enhance how you look and feel. Read up on our wristwatch primer. 22. Understand contrast. It will help you get the right amount in your outfits. If you don’t know what that is, read an article like this one.  23. Own more shoes. How many pairs do you own? Get some more. Vary the styles. Shoes are the most underrated tools in a guy’s style arsenal. Read up on the 3 types of shoes every man needs, as well as the dress shoe hierarchy. 24. Traditional light blue denim is a great color for jeans… …if you’re building houses or ranching cattle. Otherwise, get a dark indigo instead of light blue, or go with a different color entirely. 25. Take your measurements. Write them down and tuck them in your underwear drawer or something. They always come in handy when you’re shopping. Here’s how to accurately take your own measurements. 26. Check the size of your favorite pieces of clothing. Those numbers are worth writing down too. If a shirt fits perfectly, you probably want your other shirts in about that size as well. 27. Always dress like you might decide to drop by a restaurant or nightclub with a dress code. Because you might. And even if you don’t, you might as well look like a guy who’s got plans. 28. Practice rolling up your shirtsleeves a bunch of different ways. Do you like a fat roll? A thin one? Tall, short, rumpled, crisp? Play around with it. Check out the complete guide to rolling your shirt sleeves. 29. Flip through a slideshow of images from a men’s fashion show. Nine-tenths of the things you see will be way over the top and useless to you. Use the other 10% for inspiration. 30. Head to a thrift store and buy every sports jacket that fits you…  …and costs less than $20. Okay, maybe not every single one, but at least four or five. Even the weird ones. You’ll use them. Learn more about outfitting your wardrobe from the thrift store.  31. Button-down collars aren’t business dress. Yeah, you’ll see guys wearing them with suits. Don’t be those guys. A business suit deserves a business collar, and that means no buttons at the tips. 32. Shine your shoes more often than you think you need to. About once a month is good. Get the lowdown on shining your shoes. 33. Wear a boutonnière in your lapel. Not for a wedding, and not with a tux. Just for fun some day. Any old suit or sports jacket will do. Nervous about pulling it off? Read this guide to wearing a flower with manly style. 34. Put some product in your hair. If you already use product, try a different kind of product. 35. Iron your own shirts. It’s a useful skill for traveling, and it’ll save you money at home. Check out our illustrated guide on how to iron your dress shirts. 36. Get some dress slacks without belt loops. Then wear ’em with suspenders. 37. Don’t wear T-shirts with graphics on them… …for anything that isn’t housework, a workout, or a rock concert. Upgrade to a solid-color tee, or another lightweight option like a henley or polo. Be sure to read the best damn guide to t-shirts on the internet. 38. Try a decorative lining. Suit and sports jackets sometimes come with them; as do some dress shirt cuffs. 39. Wear jewelry. Not every day, and not always the same piece. But a ring here or a necklace there is great. Check out our guide to wearing jewelry, as well as our ring-wearing primer.  40. Have two nice white dress shirts. Be sure they’re free of stains and wrinkles, ready to go at all times. They go with everything. 41. Try wearing cologne. You can get small testers from most department stores. Try a few and see what goes well with your natural scent. Check out our guide to wearing fragrances.  42. Clean your wallet out regularly. The slimmer it is, the less wear and tear on both the wallet and the pocket it’s shoved into. It’ll also look nicer when you pull it out to pay for things. 43. Wear a scarf. Not just because it’s cold outside, but also as a fashion accessory. Make sure you know a few different ways to tie your scarf, too. 44. Expand your belt collection. The easiest way is to own belts that can snap open for interchangeable buckles, and then to hit the internet looking for vintage buckles — that way you’re only buying two or three pieces of leather for dozens of looks. 45. Own at least one dark business suit. Then, if you can afford it, own one lighter social suit as well. Check out what we like to call “the suit ladder.” 46. Use patterns to flatter your body type. Grab broad checks to add a little weight and breadth, or use light vertical stripes to add height and slim down your appearance. 47. Live it up a little. Wear that Hawaiian shirt or those bright red pants once in a while. Nobody needs to be the textbook timeless gentlemen every day of his life. Maybe try wearing pink every now and then too. 48. Get your jackets pressed. Light, unstructured ones are particularly prone to wrinkling, so press ’em early and often. Rumpled backs ruin the whole look. 49. Gold or silver metals — pick one. Your wedding band is an exception. But other than that, keep it to one kind of metal. 50. Clean your clothes regularly. Launder the things that can be; take what can’t to the dry cleaners. Brush wools off to keep them from pilling and gathering fuzz. New to, or not very good at laundry? We even have a guide for that.  51. Your necktie and pocket square can share a color family, but they shouldn’t be a perfect match. They don’t even have to share colors — the square could complement a color from the shirt or jacket instead. 52. Sometimes less is more. A couple plain, dark solid pieces with one bright accent can do more than a flashy, patterned suit or shirt. 53. Then again, sometimes more is more. Go over the top with color and pattern once in a while — maybe when you have something to celebrate, or just when you’re in a really bouncy mood. But don’t make a habit of it. 54. Keep the top and bottom balanced. If you’ve got a sleek, streamlined jacket and a simple shirt, don’t wear big, fuzzy pants with lots of texture. Similarly, don’t pair a cable-knit sweater with ultra-fine wool slacks. Stay consistent all the way up and down. 55. Wear seasonal colors. Dark earth tones and shades in autumn, grays and blues in winter, colorful pastels in spring — you get the point. 56. Find an outdoors jacket that you really love. Leather, wool, denim — doesn’t matter. Something battered and beloved that you can wear from the first cool days of fall on up to winter parka season, and again in the spring. Consider the harrington — it’s been a men’s style staple for decades. 57. Brown or black leather — pick one. They don’t all have to be identical shades, but you shouldn’t be rocking a black watchband with a brown belt or anything like that. 58. If you wear suits in the winter, wear a long wool overcoat. Anything short enough that you can see the bottom of the suit jacket poking out beneath the hem of the coat doesn’t make the, ahem, cut. Do your homework and get yourself a Swiss army overcoat.  59. Don’t believe in absolute rules. White trousers after Labor Day. Plaids with stripes. You’re told not to do ’em, but there’s always a reason to break a rule once in a while. Don’t be afraid to. But remember that the “rules” are usually there for a reason, too, and use some common sense. 60. Overdress. There’s nothing wrong with being the best-dressed guy in the room. Be aware of social norms — don’t wear a three-piece suit to serve meals at a soup kitchen or something — but in general, plan on looking nicer than other guys in your social group at any given gathering. 61. Learn a new necktie knot. Heck, learn a dozen. Some are convenient, some are fancy, and a few are both. Know your favorites. Here are 4 common necktie knots to get you started. 62. Laugh at trends. They’re a way to separate style illiterates from their money. Keep your look timeless. Trends can be a fun inspiration if they appeal to your existing sense of style, but don’t pursue them just because they’re “in.” 63. If the designer’s logo is visible, it’s not as stylish as you think. See previous point about trends, and add some emphasis. You’re nobody’s billboard. No visible brand names. 64. Pamper your skin. Get some good skin cream and use it. Find the product that solves your particular problems, whether that’s oily skin, dry skin, or something else entirely. 65. Pair a nice suit with some colored canvas sneakers. Rockstar. 66. Own accent pieces. Scarves, hats, jewelry, funky shoes, weird belts. Get some unique items and use them whenever an outfit looks okay, but boring. Thrift stores, eBay, and Etsy are all great sources for these. 67. Backpacks are for school kids. If you’re not going to class right this minute, trade up to a messenger bag or a briefcase. For that matter, trade up even if you are in school. 68. Sunglasses are part of your look as soon as you put them on. Own a couple pairs in a couple different styles — you’ll end up needing them as you vary your look. 69. Keep your jacket buttoned except when you sit. The taper toward the waist is half the point of a jacket. Don’t lose the effect by going unbuttoned. 70. On that note, the bottom jacket button always stays undone. Close the top button on a two-button coat, and either the middle button only or the top two buttons on a three-button coat. There are other looks, and someone’s always trying them out, but these will always be right. Know the “Sometimes, Always, Never” rule. 71. Your outfit is only as good as the clothes in it. At the end of the day, you can’t look like a runway model in clothes from Walmart. Be prepared to spend at least a little money if you want to look really good. 72. Fix damages sooner, rather than later. Missing buttons, fraying edges, torn seams — get ’em into a tailor and get ’em fixed. No excuses. Wear and tear looks terrible in public. On the road or in a pinch? Check out these 11 clothing hacks for fixing problems on the go. 73. Casual leather shoes make any everyday outfit look more stylish. Have some good brogues, saddle shoes, or loafers for your day-to-day get-ups. 74. Don’t overthink it. If everything fits and the colors aren’t an obvious clash, your outfit is probably presentable at the very least. The rest is just details. 75. Keep yourself well-groomed. Trim your nails, shave regularly and with care, brush your teeth. A raggedy body under nice clothes jars the eye (and looks gross). Keep a regular grooming routine with a checklist to stay on top of things. 76. Shirt cuffs should be visible past the ends of your jacket sleeves. “A half inch of linen” is the old-fashioned rule of thumb. Don’t obsess about it too much, but show at least a little shirt cuff. 77. Ties can be fun. Paisleys, variegated stripes, figure patterns, knits — mix it up. Look for textures beyond basic glossy silk (or synthetic) and for varied colors. 78. Pinstriped suits always look best with plain white pinstripes. There are other options out there, but none are as timeless and sublime as the plain white pinstripe on a dark charcoal or navy suit. 79. Your cell phone is part of your style these days. Get a case, and make that case something that works with your basic tastes. Funky is good; so is slim. The less of a bulge in your pockets, the better. 80. Yes, you can wear a double-breasted jacket. It can even be a blazer, rather than a suit jacket, so long as you keep the trousers and shirt conservative. But don’t you dare wear that double-breasted jacket unbuttoned. 81. Wear the lightest fabrics in the summer. If you don’t own at least a few pieces in lightweight linen or seersucker, you’re torturing yourself needlessly. Check out more easy ways to boost your summer style.  82. Visit a menswear store you’ve never been to before. See what you like. You never know. 83. The man purse is never going to catch on. If you’ve been waiting for everyone to wake up and realize how stylish yours is, stop. 84. Jeans can sit on your hips. Everything else gets worn at the natural waist. 85. The shinier your shoe is, the dressier it is. Assuming we’re talking about leather dress shoes, a higher gloss is dressier, while a softer texture is more casual. 86. Bow ties don’t just come in black. Wear a patterned one in place of a regular necktie some time. While you’re at it, bone up on how to tie a bow tie. 87. Tie your necktie so that the tip touches the top of your belt. A little longer is okay; shorter is not. 88. Your off-duty clothes still get looked at. Swimwear, pajamas, workout clothes — someone’s going to see you in them eventually. Buy ones you look good in, and replace them before they wear out. 89. Facial hair needs to look deliberate. You can have a full beard if you really want one, but shape the edges with a razor so that it doesn’t look like you’ve just let it grow. You want people to think you’re making a statement, not being lazy. Check out the science behind what your facial hair signals to others. 90. You want people to notice your face. Wear clothes that guide the eye upward toward your chin and mouth. There’s a reason classic menswear tends to open upward (think about collared shirts and suit jackets). 91. If you mix patterns, vary the scale of the patterns. Small checks with wide-spaced stripes — no problem. Big checks with big stripes — problem. 92. Dress the body you have, not the body you want. It’s great to be working towards a fitter physique, but don’t look like a total schlump until you get there. Here are some style tips for larger men, as well as advice for skinny guys. 93. Have one or two big, soft flannels or cardigans for cool nights. Half the time you’ll end up giving these to a girl to wear when she gets cold — and that’s just fine. 94. Organize your wardrobe. Make it easy to reach in, grab any couple of items, and have an outfit that works. That means finding a home for the less-stylish utility pieces that’s far away from your good clothes. 95. Never let a woman plan your outfits. Even fashionable women are working with a different stylistic language from you. Unless one or both of you are cross-dressers, don’t make a habit of taking regular style advice from a woman. 96. Pants beat shorts, even in hot weather. Shorts cut the leg in two; a pair of lightweight linen, seersucker, or cotton pants will create a sleeker, more put-together silhouette, and always look better than shorts, while only being slightly warmer to wear. If you do wear shorts, at least follow this guide. 97. If you like a store, subscribe to their e-mail list. Yeah, you’ll get advertisements that you don’t want. But you’ll also get sales and coupons that you will want, and that they don’t offer anywhere else. If you limit yourself to two or three of your top favorite brands, it’s well worth the inbox clutter. 98. Really good dress shoes make a bit of noise when you walk. Don’t be shy about it. Embrace the authoritative tap-tap-tap of stacked leather heels. 99. Resist the urge to correct other people’s style. Even when you know they’re doing something wrong. They’re not going to take it as a kindness no matter how sweetly you say it. 100. There are worse fates in life than dressing like someone’s dad. Or even someone’s grandfather. The generations before us knew a thing or two about looking sharp. And most important of all… 101. Never wear a bad fit! Ever. If it isn’t a close, flattering fit with no pinching or sagging, don’t wear it. This is the ultimate rule for looking good. Seriously. If you’re going to take one thing away today, take this one. NEVER WEAR A BAD FIT.

MEDITATION: IT’S NOT ALL HIPPIES AND PATCHOULI – Why It Matters To Both Your Health AND Bottom Line Links: 7 Types of Meditation (there are many more) https://visualmeditation.co/7-types-of-meditation/ 23 Types of Meditation (there are many more) http://liveanddare.com/types-of-meditation/ Summary of Meditation Types and Practices http://mentalhealthdaily.com/2015/03/24/types-of-meditation-extensive-list-of-techniques/ Summary of Meditation Effects on Brain: https://psychcentral.com/news/2014/05/19/how-different-types-of-meditation-affect-the-brain/70052.html More on the practice and science of meditation http://www.bakadesuyo.com/2016/09/how-to-meditate/ Resources: Happiness: A Guide to Developing Life's Most Important Skill. Matthieu Ricard. Little, Brown, 2006. Mental Training Enhances Attentional Stability: Neural and Behavioral Evidence. Antoine Lutz et al. in Journal of Neuroscience. Vol. 29, No. 42, pages 13,418–13,427; October 21, 2009. Mind Wandering and Attention during Focused Meditation: A Fine-Grained Temporal Analysis of Fluctuating Cognitive States. Wendy Hasenkamp et al. in NeuroImage, Vol. 59, No. 1, pages 750–760; January 2, 2012. FROM OUR ARCHIVES The Physiology of Meditation. Robert Keith Wallace and Herbert Benson; February 1972. SCIENTIFIC AMERICAN ONLINE Watch talks by Davidson and Ricard at http://ScientificAmerican.com/nov2014/meditation Intro: Broad categories or types of meditation Specific practices Science of meditation How to choose and why Example Creative meditation techniques enable us to consciously cultivate and strengthen specific qualities of mind. Patience, appreciation, sympathetic joy, gratitude, love, compassion, fearlessness, humility, tenderness, and other qualities associated with aspects of nature, Divinity, or the natural world are among the attributes that are most commonly cultivated. Creative meditations invite us to actively nurture these strengths of character by thinking, speaking, and acting "as though" these qualities are more fully alive within us. Types of Meditation: 3 Primary Methods To decide what type of meditation you like best, I recommend doing some experimentation. You may want to try one particular type for 10 days, and if you don’t really like it, try another type. The only way to find the type that you enjoy the most is by testing the waters with some different techniques and observing how you respond. The most popular types of meditation include: Vipassana (Mindfulness) and TM (Transcendental), but there are infinitely more meditations than these two. Nearly all types of meditations fit into a category of: concentration, open monitoring, or effortless awareness. 1. Focused Attention (Concentration) Example: Vipassana All types of meditation that involve enhancing concentration can be classified as “focused attention” technique. These practices involve focusing attention on one specific thing for the entire time with the goal of cultivating laser-like focus. Any concentration meditation will involve consistent mental effort to build up the ability to focus without succumbing to distraction. Certain practices may involve focusing on an external object (e.g. a pen), while others will involve focusing on the breath. In any regard, the goal is to direct 100% focus on one thing for the entire session. When the mind wanders, the focus is calmly brought back to the object. Over time, the mind wanders less and the ability to focus your attention improves for longer durations. 2. Mindfulness (Open Monitoring) Example: Mindfulness With this type of meditation, you aren’t focusing your attention on one specific object. In this case, you are letting your attention flow freely without judgment or attachment. In other words, you are simply observing all perceptions, thoughts, memories, and senses that you experience during your practice. Developing the quality of “open monitoring” is synonymous with mindfulness – you are “mindful” of your experience. Being mindful of your perception allows you to observe your experience almost from a third-person perspective rather than first-person attachment. You notice all sensations that you’re feeling, but merely observe them rather than judge them or react positively or negatively. In Vipassana, qualities of concentration along with mindfulness are generally developed together. 3. Effortless Transcending Example: Transcendental Meditation (TM) This type of meditation is classified as “effortless” because it requires no mental effort or concentration. Some have called this subtype of meditation “pure being” or “transcendental” because it involves emptiness, introversion, and calmness. The goal with this specific type is to essentially help the meditator recognize their pure essence (e.g. “Pure Self”) or the true nature of the self by eliminating all thought. The mind becomes a blank slate with consistent practice. Some have compared effortless transcending to giving the brain a massage or bath. The transcendental process helps the individual silence their mind and become aware of deep (arguably “purer”) states of consciousness. A person who has been practicing this specific type may experience a state of emptiness or nothingness and find that it feels great. They Each do different things! And science is now discovering that they have different effects on the brain. …in one fMRI study, appropriately titled “Putting Feelings into Words” participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact. How Different Types of Meditation Affect the Brain By Rick Nauert PhD~ 2 min read   Be it mindfulness, zen, acem, meditation drumming, chakra, Buddhist, or transcendental meditation, there are countless ways to meditate. Researchers are now parsing how the brain works during different kinds of meditation. “No one knows how the brain works when you meditate. That is why I’d like to study it,” says Jian Xu, M.D., a physician at St. Olavs Hospital and a researcher at the Department of Circulation and Medical Imaging at the Norwegian University of Science and Technology (NTNU). Along with colleagues at the University of Oslo and the University of Sydney, Xu’s research was recently published in the journal Frontiers in Human Neuroscience. Different meditation techniques can actually be divided into two main groups. One type is concentrative meditation, where the meditating person focuses attention on his or her breathing or on specific thoughts, and in doing so, suppresses other thoughts. The other type may be called nondirective meditation, where the person who is meditating effortlessly focuses on his or her breathing or on a meditation sound, but beyond that the mind is allowed to wander as it pleases. Some modern meditation methods are of this nondirective kind. Fourteen people who had extensive experience with the Norwegian technique of Acem meditation were tested in an magnetic resonance imaging (MRI) machine. In addition to simple resting, they undertook two different mental meditation activities, nondirective meditation and a more concentrative meditation task. The research team wanted to test people who were used to meditation because it meant fewer misunderstandings about what the subjects should actually be doing while they lay in the MRI machine. Nondirective meditation led to higher activity than during rest in the part of the brain dedicated to processing self-related thoughts and feelings. When test subjects performed concentrative meditation, the activity in this part of the brain was almost the same as when they were just resting. “I was surprised that the activity of the brain was greatest when the person’s thoughts wandered freely on their own, rather than when the brain worked to be more strongly focused,” said Xu. “When the subjects stopped doing a specific task and were not really doing anything special, there was an increase in activity in the area of the brain where we process thoughts and feelings. It is described as a kind of resting network. And it was this area that was most active during nondirective meditation,” he said. “The study indicates that nondirective meditation allows for more room to process memories and emotions than during concentrated meditation,” said Svend Davanger, M.D., Ph.D., a neuroscientist at the University of Oslo, and co-author of the study. “This area of the brain has its highest activity when we rest. It represents a kind of basic operating system, a resting network that takes over when external tasks do not require our attention. It is remarkable that a mental task like nondirective meditation results in even higher activity in this network than regular rest,” said Davanger. Acem meditation is a technique that falls under the category of nondirective meditation. Davanger believes that good research depends on having a team that can combine personal experience with meditation with a critical attitude towards results. “Meditation is an activity that is practiced by millions of people. It is important that we find out how this really works,” said Davanger. Source: Norwegian University of Science and Technology   Which meditation should you practice? It totally depends on why you want to meditate in the first place. If your goal is to become more relaxed, you have plenty of great options. If your goal is to become more focused, you’d want to use a concentrative type of meditation. Various other types like Vajrayana actually increase arousal rather than decrease it, so be careful with the type you choose. Whether you believe in the spiritual aspect of each (e.g. kundalini) is a personal thing and highly subjective. Assuming you want to meditate, pick a practice that appeals to you and give it a shot. However, keep in mind that the science behind meditation is relatively new in terms of long-term neural and physiological changes. We do know that different types of meditation produce specific neural and physiological adaptations. Therefore choosing one type may literally transform your brain in an entirely different way than another. Many people assume that the benefits of every type of meditation can be lumped into a collective pile, but clearly they cannot. Assuming you practice meditation for a long-term, be sure to choose a practice that you enjoy and that helps you achieve your particular goal. Personal thoughts on meditation… Science clearly supports the idea that certain types of meditation can be beneficial for mental performance and physical health. That said, there are some dangers to be aware of such as: extensive meditation leading to social isolation, meditation worsening depression or anxiety, too much inward focus (not balanced with the external), and falsely thinking that all the answers are found by looking inwards. Humans didn’t evolve to meditate, they evolved to seek out external things in their environment. While meditation has its place to help with spiritual endeavors, relaxation, and mental performance, too much meditation may lead to adverse experiences – especially for a novice. Also avoid trapping yourself in any new age “cult” thinking that meditation and the idea of enlightenment will solve all your problems; newsflash: it won’t. If you’re just getting started, I recommend using the app called “Headspace” which is a form of Mindfulness meditation. The science supports mindfulness for reducing anxiety, depression, and other measures. The nice thing about this app is there is no religious, subjective, “spiritual” hocus pocus, mumbo jumbo, witchcraft, non-scientific voodoo. It simply guides you through the meditation process at a slow, safe pace. SPECIFIC TYPES OF MEDITATION – AN OVERVIEW OF 23 MEDITATION TECHNIQUES By Giovanni 276 Commentsmeditation, mindfulness Ok, so you know that meditation has dozens of benefits, and everybody is doing it. You look for information online or on a bookstore, and see that there are a LOT of different ways of doing meditation, dozens of meditation techniques, and some conflicting information. You wonder which way is best for you. This article will help you navigate the sea of different practices of seated meditation, briefly explaining each of them, and pointing to further resources. There are literally hundreds – if not thousands – of types of meditation, so here I will explore only the most popular ones. You can also check my walking meditation guide, for more dynamic meditation techniques. Or, if you already have some experience with meditation, you might enjoy reading about the meditation experiments I was doing while writing this post.   At the bottom of this page you will find a button to download a FREE PDF copy of this post, for easy reference. The advice regarding the posture of meditation is very similar among the different styles of seated practice, so I will go in to more detail about it only once, when talking about the first technique (Zen meditation). I have strived to include a “Is it for me?” section, with general observations about each practice. Keep in mind these are tentative; they are there to give some direction, and potentially any person could feel attracted to any of these modalities. This article does NOT tell you which is “the best” type of meditation – because there is no such thing, and I’m not here to create controversy. Also, I have here focused more on meditative practices; I may write another article on other similar practices, that are more about relaxation or contemplation. If you are a beginner, you may also enjoy the post on meditation tips and meditation for beginners – how to build the habit. The “best” meditation is the meditation that works for you, at this stage in you life.3 GENERAL TYPES Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. I’d like to propose a third: Effortless Presence.  Focused attention meditation Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed. Examples of these are: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.  Open monitoring meditation2 Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation. Effortless Presence It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure Being”. Most of the meditation quotes you find speak of this state. This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditation recognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually both the object of focus and the process itself is left behind, and there is only left the true self of the practitioner, as “pure presence”. In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is  sometimes not expressly said (only implied). 1) BUDDHIST MEDITATION Zen Meditation (Zazen) Origin & Meaning Zazen (坐禅) means “seated Zen”, or “seated meditation”, in Japanese. It has its roots in the Chinese Zen Buddhism (Ch’an) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzai school of Zen, in Japan and Korea. Focusing on breath — focus all your attention on the movement of the breath going in and out through the nose. This may be aided by counting the breath in your mind. Each time you inhale you count one number, starting with 10, and then moving backward to 9, 8, 7, etc. When you arrive in 1, you resume from 10 again. If you get distracted and lose your count, gently bring back the attention to 10 and resume from there. Shikantaza (“just sitting”) — in this form the practitioner does not use any specific object of meditation; rather, practitioners remain as much as possible in the present moment, aware of and observing what passes through their minds and around them, without dwelling on anything in particular. It’s a type of Effortless Presence meditation Learn more: Zen Mountain Monastery Open Way (PDF) Visit a Zen Buddhist center near to you. Most of them teach zazen for free. Is it for me? Zazen is a very sober meditation style, and you can easily find a lot of strong communities practicing it, as well as plenty of information on the internet. There is a lot of emphasis in keeping the right posture, as an aid for concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support. In many of them you will find it coupled with other elements of Buddhist practice: prostrations, a bit of ritualism, chanting, and group readings of the Buddha teachings. Some people will like this, others won’t. Personally, I practiced zazen in a Buddhist group for 3 years, and I found that those elements and a bit of formality can also help create a structure for the practice, and in themselves they are also meditative. Vipassana Meditation Origin & Meaning “Vipassana” is a Pali “insight” or “clear seeing”. It is a traditional Buddhist practice, dating back to 6th century BC. Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularized by  S. N. Goenka and the Vipassana movement. Due to the popularity of Vipassanā-meditation, the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”. How to do it [There is some conflicting information on how to practice Vipassana. In general, however, most teachers emphasize  starting with mindfulness of breath in the first stages, to stabilize the mind and achieve “access concentration.” This is more like focused attention meditation. Then the practice moves on to developing “clear insight” on the bodily sensations and mental phenomena, observing them moment by moment and not clinging to any. Here goes an introduction, aimed for beginners. To know more I’d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat).] Ideally, one is to sit on a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported. The first aspect is to develop concentration, through samatha practice. This is typically done through breathing awareness. Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin – though this requires a bit more practice, and is more advanced. As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as “background noise”. The object that is the focus of the practice (for instance, the movement of the abdomen) is called the “primary object”. And a “secondary object” is anything else that arises in your field of perception – either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes desire or aversion to appear, you should focus on the secondary object for a moment or two, labeling it with a mental note, like “thinking”,  “memory”, “hearing”, “desiring”. This practice is often called “noting”. A mental note identifies an object in general but not in detail. When you’re aware of a sound, for example, label it “hearing” instead of “motorcycle,” “voices” or “barking dog.” If an unpleasant sensation arises, note “pain” or “feeling” instead of “knee pain” or “my back pain.” Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note “smelling” for a moment or two. You don’t have to identify the scent. When one has thus gained “access concentration”, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them. As a result one develops the clear seeing that the observed phenomena is pervaded by the three “marks of existence”: impermanence (annica), insatisfactoriness (dukkha) and emptiness of self (annata). As a result, equanimity, peace and inner freedom is developed in relation to these inputs. Learn more: Types of Vipassana (read the answer from Anh-Minh Do) Vipassana Dhura (very in-depth article) Vipassana for beginners (Goenka style) Mindfulness in Plain English (free eBook) Visit a Vipassana center near you Is it for me? Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular style of meditation. You can find plenty of teachers, websites, and books about it, as well as 3~10 days retreats (donation based). The teaching of it is always free. There are no formalities or rituals attached to the practice. If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start. Mindfulness Meditation   Origin & Meaning Mindfulness Meditation is an adaptation from traditional Buddhist meditation practices, especially Vipassana, but also having strong influence from other lineages (such as the Vietnamese Zen Buddhism from Thich Nhat Hanh). “Mindfulness” is the common western translation for the Buddhist term sati. Anapanasati, “mindfulness of breathing”, is part of the Buddhist practice of Vipassana or insight meditation, and other Buddhist meditational practices, such as zazen (source: Wikipedia). One of the main influencers for Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reduction program (MBSR) – which he developed in 1979 at the University of Massachusetts Medical School – has been used in several hospitals and health clinic on the past decades. How to do it Mindfulness meditation is the practice of intentionally focusing on the present moment, accepting and no3n-judgmentally paying attention to the sensations, thoughts, and emotions that arise. For the “formal practice” time, sit on a cushion on the floor, or on a chair, with straight and unsupported back. Pay close attention to the movement of your breath. When you breath in, be aware that you are breathing in, and how it feels. When you breath out, be aware you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can move on to be paying attention to the sensations, thoughts and feelings that arise. The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises. Your mind will get distracted into going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to the breathing, or to the objective noticing of that thought or sensation. There is a big different between being inside the thought/sensation, and simply being aware of it’s presence. Learn to enjoy your practice. Once you are done, appreciate how different the body and mind feel. There is also the practice of mindfulness during our daily activities: while eating, walking, and talking. For “daily life” meditation, the practice is to pay attention to what is going on in the present moment, to be aware of what is happening – and not living in “automatic mode”. If you are speaking, that means paying attention to the words you speak, how you speak them, and to listen with presence and attention. If you are walking, that means being more aware of your body movements, your feet touching the ground, the sounds you are hearing, etc. Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important.  Learn more: Psychology Today (more details on how to practice) Palouse Mindfulness (MBSR free online course) Mindfulness exercises Mindful Schools Is it for me? For the general public, this is perhaps the most advisable way to get started with meditation. It is the type of meditation that is most taught at schools and hospitals, as far as I am aware. The “mindfulness movement” as practiced nowadays in society at large, is not Buddhism, but an adaptation of Buddhist practices due to their benefits in good physical and mental health and general wellbeing. For most people, Mindfulness Meditation may be the only type of meditation they will like, especially if their focus is only the physical and mental benefits of meditation, as it is usually taught dissociated from several of the eastern concepts and philosophies that traditionally accompanied the practice. And for that it is great – it will bring many good things to your life. If your focus is a deeper transformation and spiritual development, however, then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana, Zazen, or other types of meditation. Loving Kindness Meditation (Metta Meditation) Origin & Meaning Metta is a Pali word that means kindness, benevolence, and good will. This practice comes from the Buddhist traditions, especially the Theravada and Tibetan lineages. “Compassion meditation” is a contemporary scientific field that demonstrates the efficacy of mettaand related meditative practices. Demonstrated benefits include: boosting one’s ability to empathize with others; development of positive emotions through compassion, including a more loving attitude towards oneself; increased self-acceptance; greater feeling of competence about one’s life; and increased feeling of purpose in life (read more in our other post). How to do it One sits down in a meditation position, with closed eyes, and generates in his mind and heart feelings of kindness and benevolence. Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised: oneself a good friend a “neutral” person a difficult person all four of the above equally and then gradually the entire universe The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided by reciting specific words or sentences that evoke the “boundless warm-hearted feeling”, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace. The more you practice this meditation, the more joy you will experience. That is the secret of Mathieu Richard’s happiness. “For one who attends properly to the liberation of the heart by benevolence, unarisen ill will does not arise and arisen ill will is abandoned.” – The Buddha9 In this article, Emma Seppälä, Ph.D explores the 18 scientifically proven benefits of Loving-Kindness meditation. Learn more: Wikipedia on Metta Meditation Metta Institute (Buddha’s word on metta) Huffington Post article on the benefits of metta Is it for me? Are you sometimes too hard on yourself or on others? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling) at the same time. It is also often recommended, by Buddhist teachers, as an antidote to insomnia, nightmares, or anger issues. 2) HINDU MEDITATION (Vedic & Yogic) Mantra Meditation (OM Meditation)   A mantra is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something. Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the “vibration” associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant. Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and “Pure Land” Buddhism), as well as in Jainism, Sikhism and Daoism (Taoism). Some people call mantra meditation “om meditation”, but that is just one of the mantras that can be used. A more devotion oriented practice of mantras is called japa, and consists of repeating sacred sounds (name of God) with love. How to do it As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session. Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration. As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you’re finally led into the field of pure consciousness from which the vibration arose.Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra) Here are some of the most well-known mantras from the Hindu & Buddhist traditions: om so-ham om namah shivaya om mani padme hum rama yam ham You may practice for a certain period of time, or for a set number of “repetitions” – traditionally 108 or 1008. In the latter case, beads are typically used for keeping count. As the practice deepens, you may find that the mantra continues “by itself” like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.  Learn more: Wikipedia article on Mantra Seven Ways to Meditate with OM Mantra Yoga and Primal Sound (book) Mantras: Words of Power (book) Is it for me? People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constant attention. Meditating with a mantra can also make it simpler to  integrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.  Transcendental Meditation (TM)   Origin & Meaning Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in India and the West. In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities. It is a widely practiced form of meditation, with over 5 million practitioners worldwide, and there is a lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.[Image from NurseTalkSite.com] How to do it Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensed instructors. The support given seems to be good, though. In general, however, it is known that TM involves the use of a mantra and is practiced for 15–20 minutes twice per day while sitting with one’s eyes closed. The mantra is not unique, and is given to the practitioner based on his gender and age. They are also not “meaningless sounds” – rather, they are Tantric names of Hindu deities. This probably is irrelevant for most people. This is the official site of the movement: TM site. There is another similar technique, called Natural Stress Relief, which was created in 2003 by a former TM Teacher, and is much cheaper to learn (47 USD instead of 960 USD), and has stripped out some mystical elements of the practice of TM, such as the initiation (puja) and yogic flying (part of TM-Siddhi). You can learn more about NSR in comparison to TM here and here. Is it for me? Personally I don’t feel comfortable advising anyone to try Transcendental Meditation anymore, especially if you are looking to go deep into meditation. To know more, check out this answer I wrote in Quora. If you wish to try something similar, for a fraction of the cost or for free, have a look at NSR (above), or Mantra Meditation.  Yoga Meditations Origin & Meaning There is not one type of meditation which is “Yogic Meditation”, so here it is meant the several meditation types taught in the yoga tradition. Yoga means “union”. Tradition goes as far as 1700 B.C, and has as its highest goal spiritual purification and Self-Knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practices of meditation (pratyahara, dharana, dhyana, samadhi). The Yoga tradition is the oldest meditation tradition on earth, and also the one with the widest variety of practices. How to do it Here are some types of meditation practiced in Yoga. The most common and universal Yoga meditation one is the “third eye meditation”. Other popular ones involve concentrating on a chakra, repeating a mantra, visualization of light, or gazing meditations.  Third Eye Meditation — focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”). The attention is constantly redirected to this point, as a means to silence the mind. By time the “silent gaps” between thoughts get wider and deeper. Sometimes this is accompanied by physically “looking”, with eyes closed, towards that spot. Chakra Meditation — the practitioner focuses on one of the seven chakras of the body (“centers of energy”), typically doing some visualizations and chanting a specific mantra for each chakra (lam, vam, ram, yam, ham, om). Most commonly it is done on the heart chackra, third eye, and crown chackra. Gazing Meditation (Trataka) — fixing the gaze on an external object, typically a candle, image or a symbol (yantras). It is done with eyes open, and then with eyes closed, to train both the concentration and visualization powers of the mind. After closing the eyes, you should still keep the image of the object in your “mind’s eye”. This meditation is so important and powerful, that I wrote this post on the subject. Kundalini Meditation — this is a very complex system of practice. The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine, the development of several psychic centers in the body, and, finally, enlightenment. There are several dangers associated with this practice, and it should not be attempted without the guidance of a qualified yogi. Kriya Yoga — is a set of energization, breathing, and meditation exercises taught by Paramahamsa Yogananda. This is more suited for those who have a devotional temperament, and are seeking the spiritual aspects of meditation. To learn it, you can apply to receive the Self-Realization lessons, free of charge. Sound Meditation (Nada Yoga) — focusing on sound. Starts with meditation on “external sounds”, such as calming ambient music (like Native American flute music), whereby the student focuses all his attention on just hearing, as a help to quieten and collect the mind. By time the practice evolves to hearing the “internal sounds” of the body and mind. The ultimate goal is to hear the “Ultimate Sound” (para nada), which is a sound without vibration, and that manifests as “OM”. Tantra — unlike the popular view in the West, most Tantra practices have nothing to do with ritualized sex (this was practiced by a minority of lineages. Tantra is a very rich tradition, with dozens of different contemplative practices. The text Vijnanabhairava Tantra, for instance, lists 108 “meditations”, most of them more advanced (already requiring a certain degree of stillness and mind control). Here are some examples from that text: Merge the mind and the senses in the interior space in the spiritual heart. When one object is perceived, all other objects become empty. Concentrate on that emptiness. Concentrate on the space which occurs between two thoughts. Fix attention on the inside of the skull. Close eyes. Meditate on the occasion of any great delight. Meditate on the feeling of pain. Dwell on the reality which exists between pain and pleasure. Meditate on the void in one’s body extending in all directions simultaneously. Concentrate on a bottomless well or as standing in a very high place. Listen to the Anahata [heart chakra] sound. Listen to the sound of a musical instrument as it dies away. Contemplate on the universe or one’s own body as being filled with bliss. Concentrate intensely on the idea that the universe is completely void. Contemplate that the same consciousness exists in all bodies. Pranayama — breathing regulation. It is not exactly meditation, but an excellent practice to calm the mind and prepare it for meditation. There are several different types of Pranayama, but the simplest and most commonly taught one is the 4-4-4-4. This means breathing in counting up to 4, holding for 4 seconds, breathing out for 4 seconds, and holding empty for 4 seconds. Breathe through your nose, and let the abdomen (and not the chest) be the one that moves. Go through a few cycles like this. This regulation of breathing balances the moods and pacifies the body, and can be done anywhere. Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex. For a start, this video is an excellent resource on how to do Yoga style meditation, and it combines breathing, body awareness, mantra, and chakra meditation. Learn more: Meditations from the Tantras (book) Chakras: Seven Chakras, Mind Body Green, Wikipedia article, Chakra Meditation Trataka (LiveAndDare post) Meditation and Mantras (book) Raja Yoga (book) Kriya Yoga (Self-Realization Fellowship) Nada Yoga: Spirit Sound, The Practice of Nada Yoga (book), Wikipedia,  Bindu Magazine (compreenshive article) The Science of Pranayama (book) Tantra: The Path of Ecstasy (book) List of meditation objects in Yoga (George Feuerstein) Is it for me? With all these types of meditation in Yoga, you are likely to find one that you like. If you are a musician, perhaps nada yoga is something that will attract you. If you are a devotional person, kriya yoga is a good option. Kundalini and Chakra meditation should only be attempted with a teacher. Probably the simplest one to try is the “third eye meditation”, which is simple and yields results fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayama is definitely something anyone can benefit from.  Self-Enquiry and “I Am” Meditation   Origin & Meaning Self-Enquiry is the English translation for the Sanskrit term atma vichara. It means to “investigate” our true nature, to find the answer to the “Who am I?” question, which culminates with the intimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts; however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi (1879~1950). The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings – as well as those of Nisargadatta Maharaj (1897~1981) and Papaji – strongly uses this technique and variations. Many contemporary teachers to employ this technique, the most famous ones being Mooji  (whom I’ve personally been with and recommend), Adyashanti, and Eckhart Tolle. How to do it This practice is very simple, but also very subtle. When explaining it, however, it may sound very abstract. Your sense of “I” (or “ego”) is the center of your universe. It is there, in some form or another, behind all your thoughts, emotions, memories, and perceptions. Yet we are not clear about what this “I” is – about who we truly are, in essence – and confuse it with our body, our mind, our roles, our labels. It’s the biggest mystery in our lives. With Self-Enquiry, the question “Who I am?” is asked within yourself. You must reject any verbal answers that may come, and use this question simply as a tool to fix your attention in the subjective feeling of “I” or “I am”. Become one with it, go deep into it. This will then reveal your true “I”, your real self as pure consciousness, beyond all limitation. It is not an intellectual pursuit, but a question to bring the attention to the core element of your perception and experience: the “I”. This is not your personality, but a pure, subjective, feeling of existing – without any images or concepts attached to it.Whenever thoughts/feelings arise, you ask yourself, “To whom does this arise?” or “Who is aware of _____ (anger, fear, pain, or whatever)?” The answer will be “It’s me!”. From then you ask “Who am I?”, to bring the attention back to the subjective feeling of self, of presence. It is pure existence, objectless and choice-less awareness. Another way of explaining this practice is to just focus the mind on your feeling of being, the non-verbal “I am” that shines inside of you. Keep it pure, without association with anything you perceive. On all other types of meditation, the “I” (yourself) is focusing on some object, internal or external, physical or mental. In self-enquiry, the “I” is focusing on itself, the subject. It is the attention turned towards its source.There is no special position to practice, although the general suggestions about posture and environment are helpful for beginners. Learn more: Guided “I am” Meditations with Mooji: Teachings of Ramana Maharishi: Happiness of Being, David Godman’s blog, Sri Ramanasram official site Nisargadatta Maharaj: Enlightened-Spirituality Quotes apps (iOS) Be As You Are (book or Ramana’s teachings) I Am That (book of Nisargadatta Maharaj, a modern spiritual classic) Is it for me? This meditation is very powerful in bringing inner freedom and peace; yet, if you don’t have previous experience with meditation, you may find it very hard to follow through. As an initial aid to give you a feeling for it, I would advise following some guided meditations from Mooji, in YouTube. 3) CHINESE MEDITATION Taoist Meditations Origin & Meaning Daoism is a Chinese philosophy and religion, dating back to Lao Tzu (or Laozi). It emphasizes living in harmony with Nature, or Tao, and it’s main text is the Tao Te Ching, dating back to 6th century B.C. Later on some lineages of Taoism were also influenced by Buddhist meditation practices brought from India, especially on the 8th century C.E.. The chief characteristic of this type of meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity. Image from InternalArtsInternational.com   How to do it There are several different types of Taoist meditation, and they are sometimes classified in three: “insight”, “concentrative”, and “visualization”. Here is a brief overview: Emptiness meditation — to sit quietly and empty oneself of all mental images (thoughts, feelings, and so on), to “forget about everything”, in order to experience inner quiet and emptiness. In this state, vital force and “spirit” is collected and replenished. This is similar to the Confucius discipline of “heart-mind fasting”, and it is regarded as “the natural way”. One simply allows all thoughts and sensations arise and fall by themselves, without engaging with or “following” any of them. If this is found to be too hard and “uninteresting”, the student is instructed with other types of meditation, such as visualization and Qigong Breathing meditation (Zhuanqi) — to focus on the breath, or “unite mind and qi”. The instruction is “focus your vital breath until it is supremely soft”. Sometimes this is done by simply quietly observing the breath (similar to Mindfulness Meditation in Buddhism); in other traditions it is by following certain patterns of exhalation and inhalation, so that one becomes directly aware of the “dynamisms of Heaven and Earth” through ascending and descending breath (a type of Qigong, similar to Pranayama in Yoga). Neiguan (“inner observation; inner vision”) — visualizing inside one’s body and mind, including the organs, “inner deities”, qi (vital force) movements, and thought processes. It’s a process of acquainting oneself with the wisdom of nature in your body. There are particular instructions for following this practice, and a good book or a teacher is required. These meditations are done seated cross-legged on the floor, with spine erect. The eyes are kept half-closed and fixed on the point of the nose.Master Liu Sichuan emphasises that, although not easy, ideally one should practice by “joining the breath and the mind together”; for those that find this too hard, he would recommend focusing on the lower abdomen (dantian). Learn more: 1stHolistic.com (detailed practical information) Wikipedia article (Overview of historical development of different Taoist meditation practices) Is it for me? People that are more connected with the body and nature may like to try Taoist meditation, and enjoy learning a bit about the philosophy behind it. Or if you are into martial arts or Tai Chi, this might be of your interest. However, Taoist centers and teachers are not as easy to find as Buddhist and Yoga ones, so it might be a challenge to follow through. Qigong (Chi kung) Origin & Meaning Qigong (also spelled chi kung, or chi gung) is a Chinese word that means “life energy cultivation”, and is a body-mind exercise for health, meditation, and martial arts training. It typically involves slow body movement, inner focus, and regulated breathing. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist, Taoist and Confucianist traditions. In the 20th century, Qigong movement has incorporated and popularized Daoist meditation, and “mainly employs concentrative exercises but also favors the circulation of energy in an inner-alchemical mode” (Kohn 2008a:120). For a deep study on Qigong history, theory, and philosophy, I recommend The Root of Chinese Qigong. Daoist practices may also employ Qigong, but since Qigong is also applied in other Chinese philosophies, I decided to treat it as a separate subject. How to do it There are thousands of different Qigong exercises cataloged, involving over 80 different types of breathing. Some are specific to martial arts (to energize and strengthen the body); others are for health (to nourish body functions or cure diseases); and others for meditation and spiritual cultivation. Qigong can be practiced in a static position (seated or standing), or through a dynamic set of movements – which is what you typically see in YouTube videos and on DVDs. The exercises that are done as a meditation, however, are normally done sitting down, and without movement. To understand more about Qigong and learn how to do it, I’d recommend getting a book or DVD set from Dr. Yang Jwing Ming, such as this one. But here goes an introductory overview of the practice of seated Qigong meditation: Sit in a comfortable position. Make sure your body is balanced and centered. Relax your whole body – muscles, nerves, and internal organs Regulate your breathing, making it deep, long, and soft. Calm your mind Place all your attention in the “lower dantien”, which is the center of gravity of the body, two inches below the navel. This will help accumulate and root the qi (vital energy). Where your mind and intention is, there will be your qi. So, by focusing on the dantien, you are gathering energy in this natural reservoir. Feel the qi circulating freely through your body. Other famous Qigong exercises are: Small Circulation (also called “microcosmic circulation”) Embryonic Breathing Eight Pieces of Brocade (see this book excerpt  & Wikipedia article) Muscle Tendon Changing (or “Yi Jin Jing”, taught by Bodhidharma) The first two are seated meditation, while the latter two are dynamic Qigong, integrating body stretches. Learn more: Wikipedia article Yang Jwing Ming DVDs (YouTube) The Qigong Institute Qigong Forum Is it for me? Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. If seated meditation is unbearable for you, and you prefer something a bit more active, try some of the more dynamic forms of Qigong. Again, there are several styles of Qigong out there, and you may need to try with different teachers or DVDs to find the one that suits you.Some people have a taste of dynamic Qigong through the practice of Tai Chi. 4) CHRISTIAN MEDITATION In Eastern traditions (Hinduism, Buddhism, Jainism, Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenment. On the other hand, in the Christian tradition the goal of contemplative practices is, one may say, moral purification and deeper understanding of the Bible; or a closer intimacy with God/Christ, for the more mystic stream of the tradition. Here are some forms of Christian contemplative practice: contemplative prayer — which usually involves the silent repetition of sacred words or sentences, with focus and devotion contemplative reading — or simply “contemplation”, which involves thinking deeply about the teachings and events in the Bible. “sitting with God” — a silent meditation, usually preceded by contemplation or reading, in which we focus all our mind, heart and soul on the presence of God To read more about this, check out our post on Contemplative Prayer and Christian Meditation. 5) GUIDED MEDITATIONS   Origin & Meaning Guided Meditation is, in great part, a modern phenomenon. It is an easier way to start, and you will find guided meditations ba sed on several of the above traditions. The practice of meditation requires some dose of determination and will-power. In the past, people that were into meditation were more committed to it, and also had strong ideals fuelling their motivation. Their life was more simple, with less distractions. We live in very different times now. Our life is busier. Will power is a less common personal asset. Distractions are everywhere, and meditation is often sought as a means to develop better health, enhance performance, or improve oneself. For these reasons, guided meditation can indeed be a good way to introduce you to the practice. Once you get the hang of it, and wish to take your practice to the next level, I would urge you to try meditation unassisted by audio. It is up to you to decide when you feel like taking this step. Guided Meditation is like cooking with a recipe. It’s a good way to start, and you can eat the food you make like this. But once you understand the main principles and flavors, you can cook your own dish. It will have a different, unique taste; it will be tailored for you, and more powerful. And then you will not want to use the recipe anymore – unless if you are trying a dish of another cuisine.  [Image from BinauralBeatsMeditation.com] How to do it Guided meditation usually comes in the form of audio (file, podcast, CD), and sometimes audio and video. You will find that any guided meditation will fall in one of below categories (with some overlap, obviously). Traditional Meditations — With these types of audios, the voice of the teacher is simply there to “illustrate” or “guide” the way for your attention, in order to be in a meditative state; there is more silence than voice in it, and often no music. Examples are the ones offered by Thich Nhat Hanh and Tara Brach, which are rooted in authentic Buddhist practices. The purpose is to develop and deepen the practice itself, with all the benefits that come with it. Guided Imagery — Makes use of the imagination and visualization powers of the brain, guiding you to imagine an object, entity, scenery or journey. The purpose is usually healing or relaxation. Relaxation & Body Scans — Helps you achieve a deep relaxation in your whole body. It’s usually accompanied by soothing instrumental music or nature sounds. In Yoga these are called yoga nidra. The purpose is relaxation and calmness. Affirmations — Usually coupled with relaxation and guided imagery, the purpose of these meditations is to imprint a message in your mind. Binaural Beats — Binaural beats were originally discovered in 1839 by physicist Heinrich Wilhelm Dove. He discovered when signals of two different frequencies are presented separately, one to each ear, your brain detects the phase variation between the frequencies and tries to reconcile that difference. This is used to generate alpha waves (10 Hz), which is the brain wave associated with initial levels of meditation. There is scientific research into why and how binaural beats work. While they all have their merits, it is the first type that most naturally evolves into individual unguided practice. Learn more: UCLA Free Guided Meditations Head In The Clouds (big collection of free guided meditations) Free Binaural Beats Yoga Nidra (YouTube) Headspace app (Guided meditations on your phone!) Is it for me? If you feel traditional meditation is a bit too hard, or you are unsure where to start, then guided meditations can be the way for you to begin. Or if you are seeking some very specific experience or benefit – like improving self-esteem, working through a trauma, or just letting go of some tension in your body – you can also find some guided meditation that suits you.

IN TOP FORM’s MARKETING INTENSIVE PART 2:   We’ve reduced 3 Solid Days Of Marketing Strategies, Tactics, Hacks and Resources From T&C 2017 into One Hour Of Solid and Actionable Nuggets Today’s show is all about helping you, wherever you are on the marketing journey to get to where you want to be and to get way more ROI from your marketing dollars and time invested. Whether you’re an accomplished marketer or agency owner helping others or you own your own business or professional practice you probably want more or better clients/patients or customers. Strategy Tactics Hacks Resources Heard:  “Advertising (which is a part of marketing) is the price we pay for an ineffective or incomplete brand and marketing,”  So let’s make the brand and marketing better and increase ROI of all we do including advertising. Most of what we’re showing you today is directly from T&C 2017 or we have combined it and adapted it to things we’re already doing   3 Days reduced to one hour (really 2 we expect to need a second show and Alex is traveling and we want his input as a pure internet marketer. Review: Conference Note taking Chronological order Ryan Diess – Neat trick the mc says he’ll give back more of what you’re giving to him.  Get him excited and audience already acting like it’s amazing stuff. BIG SHIFTS: Speed of change is constant new software then new versions…all about selecting teams and individuals that cal learn and training. Bots and messenger and then using them to take the conversation back to humans. Automation = leverage but it can suppress conversion to and be alienating Dean Jackson :  9 Word Question You can ask too soon with automation Give value first Customer value journey:   Awarness – Engagement – Subscription – Conversion – (upsell) Excite – Ascend – Advocate/Referal Roland Frasier 25 Wicked Freakishly Effective and Wicked Smart Marketing Hacks That Work Part 1 and Part 2 over delivered,  went too fast delivered slides on slides hare through linked in.  How we do that  MOBIT Perry Belcher Do the research in advance…. So true A little advance thought and planning and being open to being wrong Mad Men Advertising Process People Buy Things that make them feel better about themselves and that this is true whether or not the marketing message is positive or negative People buy things that move them away from pain, anxiety, distress People will not pay as much as to enhance their own status People buy things to remind themselves and to tell others who they are. Use the way human thinking already works….”we’re having a baby!”  Boy or girl?  We don’t know why we ask but we must…use this zeigarnick effect: Peeling back the onion of emotional reasons to buy: To be liked Appreciated Right Feel important get sex Feel secure/be secure Attractive Comfortable Happy smart Wise Greed Fear Guilt Who are they?  What do they want?  Where do they get information, what language do they use? What do they value? Know what your market wants and where it’s not being served: Snooze the brunch restaurant Part 2 Today’s show is all about helping you, wherever you are on the marketing journey to get to where you want to be and to get way more ROI from your marketing dollars and time invested. And better ROI always means better CLIENT/CUSTOMER/PATIENT experience. Whether you’re an accomplished marketer or agency owner helping others or you own your own business or professional practice you probably want more or better clients/patients or customers. Strategy Tactics Hacks Resources Heard:  “Advertising (which is a part of marketing) is the price we pay for an ineffective or incomplete brand and marketing,”  So let’s make the brand and marketing better and increase ROI of all we do including advertising. Review of last week and the client/customer/patient journey Awareness Engagement Subscription Conversion Excitement Advocacy: Testimonials Promotion: Referals Align funnels and metrics with these stages Perry Belcher:  Story Nothing Is More Intereesting Than Trouble Where were you on June 10th 2015? Vs. Where were you on September 11, 2001? Resources Hellobar.com HARO process Content: Build a master list of what you’re going to talk about for a year. Build an editorial calendar (we’re updating the site process) Integrate mutilple forms of content on platforms used by your audience   List Posts p. 79 Fishbone posts Reference posts Infographics Donald Miller: https://storybrand.com DigitalMarketerhttp://www.digitalmarketer.com/blog-post-ideas/  DigitalMarketer We Believe Video: https://youtu.be/Bvlf0Wg37N4

Sleep: How To Get More Sleep, Better Sleep, and All the Benefits Of Sleep - Both At Home & As You Travel What is sleep? “a naturally-occurring, reversible, periodic and recurring state in which consciousness and muscular activity is temporarily suspended or diminished, and responsiveness to outside stimuli is reduced”. Sleep Issues At Home: Video library - https://sleepfoundation.org/video-library Bedroom as a sanctuary: Darkness – no lights, tv, windows, black out shades or sleep masy Decorate with items and colors you love – clean and uncluttered Keep it cool…body temperature gets cooler 60 -67% Bedding hardness/softness, pillows, sheets and covers Quiet…limit noise and distraction – white noise and/or fan Music and soothing audio Smell…lavender vs mint and citrus for the mornings Follow Sleep Hygiene  Maintain a regular sleep routine Go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week. Avoid naps if possible Naps decrease the ‘Sleep Debt’ that is so necessary for easy sleep onset. Each of us needs a certain amount of sleep per 24-hour period. We need that amount, and we don’t need more than that. When we take naps, it decreases the amount of sleep that we need the next night – which may cause sleep fragmentation and diffulty initiating sleep, and may lead to insomnia. For another perspective on napping, see How Long Should I Nap? Don’t stay in bed awake for more than 5-10 minutes. If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet during these periods! That will just stimulate you more than desired. If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.  Don’t watch TV or read in bed. When you watch TV or read in bed, you associate the bed with wakefulness. The bed is reserved for two things – sleep and hanky panky. Do not drink caffeine inappropriately The effects of caffeine may last for several hours after ingestion. Caffeine can fragment sleep, and cause difficulty initiating sleep. If you drink caffeine, use it only before noon. Remember that soda and tea contain caffeine as well. Avoid inappropriate substances that interfere with sleep Cigarettes, alcohol, and over-the-counter medications may cause fragmented sleep. Exercise regularly Exercise before 2 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep. Have a quiet, comfortable bedroom Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer. Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK. If your pets awaken you, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights. Have a comfortable pre-bedtime routine A warm bath, shower Meditation, or quiet time Top 10 Foods That Can Help You Get Better Sleep After mastering the basics of sleep hygiene, and obeying the “Rules for Good Sleep”, most people will be satisfied, getting good sleep, and feel well rested. If you are chronically sleep after following all of the basics, it is probably time to talk to your doctor about your symptoms. Learn more about How to Fall Asleep There are several sleep disorders that cause excessive daytime sleepiness or “hypersomnia”. Even with good sleep hygiene, a sleep disorder can prevent or interfere with a good nights sleep. Some sleep disorders that can interfere with better sleep include: insomnia, sleep apnea, narcolepsy, restless legs syndrome, and periodic leg movement syndrome. There are several dozen sleep disorders which share many of the same symptoms. For most, following the basics rules for sleep hygiene will help them get better sleep. Physical exertion and sleep   Products and potions Melatonin Magnesium Zinc Gaba L theanine Mask Ear plugs white noise generators Infuser Blue blocking glasses Caviar Sleep mask Fitbit sleep analysis Dream journal and sleep journal – diagnosis and lucid dreaming Common Misconceptions Alcohol – disrupts rem sleep Sleep and Travel: https://sleepfoundation.org/taxonomy/term/57 Jet Lag: Some simple behavioral adjustments before, during and after arrival at your destination can help minimize some of the side effects of jet lag. Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.) Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip. Upon boarding the plane, change your watch to the destination time zone. Avoid alcohol or  caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent Bring elements or objects from home like a picture of the family, favorite pillow, blanket or even a coffee mug) to ease the feeling of being in a new environment. Check with the hotel to see if voice mail services are available to guests. Then, whenever possible, have your calls handled by the service. Check your room for potential sleep disturbances that may be avoided; e.g., light shining through the drapes, unwanted in-room noise, etc. Request two wake-up calls in case you miss the first one.   Caviar – Poliquin  

Why Is Delegating Important? Delegating frees you up to tackle the truly important aspects of your mission/business/project. Too many leaders, believing only they are able to do things just right, insist on being involved in every single detail of their missions. They believe that this ultra-hands-on approach is good for business because they’re making sure everything gets done just so. But a leader should be in charge of the overall direction of a team; he is the one looking ahead, steering the course, and making needed corrections to avoid getting off track. But buried in the small details, a man will lose the big picture and fail to see that the mission is falling apart until it is too late. A good leader isn’t a slave to detail; he uses his valuable time to tackle what’s truly important. And this leads to greater success for him and his organization. Delegating increases the morale, confidence, and productivity of subordinates.A boss that takes over his subordinates’ responsibilities, constantly looks over their shoulder, and sticks his nose in their every doing, creates very dissatisfied people. They feel like their leader has no confidence in them. Conversely, bosses that give important responsibilities to their employees, along with the freedom to complete the task their way, builds his employees’ innovation, morale, and satisfaction. It is crucial for a leader to show those under him that he trusts them. “There are those who seem to think a proof of executive ability is to be fussing around all the while. Not so. The real leader flutters not. He knows how to delegate work. He is the one who directs and, therefore, seems least busy of all.” Ohio Education Monthly, 1915 Delegating saves you time. Not only does delegating allow you to concentrate on more important matters, it simply gives you more time in general. Some leaders don’t believe this. “Why bother spending all that time training someone to do something that I can do myself with less trouble?” they ask. But while it’s true that training someone will involve more time in the short term, it’s an investment in the future that will pay compound interest. The old adage, “Feed a man a fish, feed him for the day, teach a man to fish, feed him for a lifetime,” applies here. You can spend 20 minutes every day doing something your secretary should be doing, and thus spend 86 hours doing that task during the next five years. Or, you can spend 3 hours one day training your secretary to do it, and not have to spend any time on it ever again. And what’s the point of working your butt off to get to the top if you’re going to be just as busy and harried as you were as a grunt? Andrew Carnegie was a man who knew how to hustle to get wanted he wanted. But once he found success, he became a master delegator. To a friend who told him that he got to work at 7 in the morning, he said: “You must be a lazy man if it takes you ten hours to do a day’s work. What I do is get good men and I never give them orders. My directions do not go beyond suggestions. Here in the morning I get reports from them. Within an hour I have disposed of everything, sent out all my suggestions, the day’s work done, and I am ready to go out and enjoy myself.” How to Delegate Effectively “Analyze the career of the successful business manager and you will find that he has done two things: by elimination and selection he has fitted competent men to the places at which the work focuses; by system he has so shifted detail to the shoulders of subordinates as still to keep the essential facts under his own hand.” -William A. Field of the Illinois Steel Company, 1919 Pick the best people. The true key to effective delegation begins before you actually do any delegating at all; rather, it starts in the hiring office. Choosing the best people for your team or business is the most paramount part of effective delegation. Everything rests on having people that can successfully carry out the responsibilities you delegate just as well as could do yourself. Pick people who are creative and self-motivated enough to work without you constantly looking over their shoulder and giving instruction. Delegate in a way that people will willingly accept the assignment. When you delegate a task to someone, that person will greet the task with one of two responses: resentment or pride. To ensure it’s the latter, never delegate responsibilities that everyone knows you should specifically be doing. You delegate tasks when there are more important things that you personally need to attend to, not when you simply find a task unpleasant. My personal rule is never to delegate things that I wouldn’t be willing to do myself if I could. When you delegate a task, tell the person why you chose them-why you think their particular talents are well-suited for the project. Compliments go a long way, and will give the person a sense of being needed and a sense of purpose. Also, don’t play favorites when delegating responsibilities-doling out tasks based not on talent but on who you like. Not only will this create resentment among your team members, not picking the best person for the job simply handicaps your project before it even begins. Have consistent standards. Leaders who complain that their subordinates don’t have the ability to tackle responsibilities competently are sometimes to blame themselves. They have not given their people clear guidance on what is expected of them. These leaders do not know themselves what they want and yet are angry when the result of a subordinate’s work is not up to par. They know what they don’t like, but can’t articulate what they do want. Developing Executive Ability, a book from 1919, sums this point up well and adds other invaluable advice: “Let us analyze this complaint which has been voiced in one form or another by many executives—the detailed and reiterated directions these secretaries require, their lack of insight into the day’s work. It is granted that no brief could be maintained for all private secretaries; their ranks have been invaded by the incompetent and all are human. But as a rule the failure to get things done as the executive wants them is because he does not know himself what he wants, consistently. It is the lack of system, of standards, which is really to blame for the tangle, since the whim of the moment, and not a clear-cut standard, determines whether the typing or the choice of letterhead is to please him. In order to satisfy the unsystematic man the secretary must be a mind reader… A man’s efficiency is best developed by giving him responsibility with a clear understanding of that which is expected. Gradually increase the responsibility, always extending a guiding and helpful hand where needed. Give him all information necessary bearing on his work, encourage him to discuss troublesome matters with you or his next superior in order that errors may not occur for fear of exposing an apparent lack of knowledge. Remarkable results along this line can thus be obtained. We, as individuals, have but a slight idea of our capacity, and we realize possibilities only as we are put to the test. No greater encouragement can be given. It assumes a confidence that is appreciated. A man will strive his utmost before admitting failure. Responsibility causes a man to plan and think. When he begins to think, he at once becomes valuable; he feels he is a part of the company and that its interests are his interests. New possibilities that had been lying dormant are realized. New thoughts are aroused in rapid succession. The new opportunities act as a stimulant toward accomplishment.” Give ample freedom for the subordinate to complete the task. Once you delegate a responsibility, you are placing your trust in that subordinate to carry out the task. Constantly jumping back in to check on how things are going will show your subordinate that you do not really trust them, and thus will actually erode their morale and impede their productivity, creativity and success. Give the person room to be able to successfully complete their assignment, and remember, while there is an agreed upon goal, they don’t have to get there exactly how you would get there. Let them do things in their own way. Follow-up. Giving ample freedom doesn’t mean you never check in at all. Periodically follow-up with the person, not necessarily to stick your nose in what they’re doing, but to see if they have any questions or concerns that need to be addressed. Share in rewards and give credit and praise. When you ask others to take on responsibilities, you cannot ask them only to share in the risk and drudgery, and not the rewards and glory. When a project is a success, a leader gives credit where credit is due. And he treats his subordinates as true partners, listening to their feedback and respecting their ideas and opinions. A great leader understands that the man on the ground often has the best insights to offer on what is really going on and needs to be done. Delegation and SMART, or SMARTER A simple delegation rule is the SMART acronym, or better still, SMARTER. It's a quick checklist for proper delegation. Delegated tasks must be: Specific Measurable Agreed Realistic Timebound Ethical Recorded Traditional interpretations of the SMARTER acronym use 'Exciting' or 'Enjoyable', however, although a high level of motivation often results when a person achieves and is given recognition for a particular delegated task, which in itself can be exciting and enjoyable, in truth, let's be honest, it is not always possible to ensure that all delegated work is truly 'exciting' or 'enjoyable' for the recipient. More importantly, the 'Ethical' aspect is fundamental to everything that we do, assuming you subscribe to such philosophy. There are other variations of meaning - see SMART and SMARTER acronyms. The delegation and review form is a useful tool for the delegation process. Also helpful tools for delegation, see the goal planning tips and template, and the activity management template. The Tannenbaum and Schmidt Continuum model proviodes extra guidance on delegating freedom to, and developing, a team. The Tuckman 'Forming, Storming, Norming Performing' model is particularly helpful when delegating to teams and individuals within teams. Below are: The steps of successful delegation - step-by-step guide. The levels of delegation freedom - choose which is most appropriate for any given situation. the steps of successful delegation 1 Define the task Confirm in your own mind that the task is suitable to be delegated. Does it meet the criteria for delegating? 2 Select the individual or team What are your reasons for delegating to this person or team? What are they going to get out of it? What are you going to get out of it? 3 Assess ability and training needs Is the other person or team of people capable of doing the task? Do they understand what needs to be done. If not, you can't delegate. 4 Explain the reasons You must explain why the job or responsibility is being delegated. And why to that person or people? What is its importance and relevance? Where does it fit in the overall scheme of things? 5 State required results What must be achieved? Clarify understanding by getting feedback from the other person. How will the task be measured? Make sure they know how you intend to decide that the job is being successfully done. 6 Consider resources required Discuss and agree what is required to get the job done. Consider people, location, premises, equipment, money, materials, other related activities and services. 7 Agree deadlines When must the job be finished? Or if an ongoing duty, when are the review dates? When are the reports due? And if the task is complex and has parts or stages, what are the priorities? At this point you may need to confirm understanding with the other person of the previous points, getting ideas and interpretation. As well as showing you that the job can be done, this helps to reinforce commitment. Methods of checking and controlling must be agreed with the other person. Failing to agree this in advance will cause this monitoring to seem like interference or lack of trust. 8 Support and communicate Think about who else needs to know what's going on, and inform them. Involve the other person in considering this so they can see beyond the issue at hand. Do not leave the person to inform your own peers of their new responsibility. Warn the person about any awkward matters of politics or protocol. Inform your own boss if the task is important, and of sufficient profile. 9 Feedback on results It is essential to let the person know how they are doing, and whether they have achieved their aims. If not, you must review with them why things did not go to plan, and deal with the problems. You must absorb the consequences of failure, and pass on the credit for success. levels of delegation Delegation isn't just a matter of telling someone else what to do. There is a wide range of varying freedom that you can confer on the other person. The more experienced and reliable the other person is, then the more freedom you can give. The more critical the task then the more cautious you need to be about extending a lot of freedom, especially if your job or reputation depends on getting a good result. Take care to choose the most appropriate style for each situation. For each example the statements are simplified for clarity; in reality you would choose a less abrupt style of language, depending on the person and the relationship. At the very least, a "Please" and "Thank-you" would be included in the requests. It's important also to ask the other person what level of authority they feel comfortable being given. Why guess? When you ask, you can find out for sure and agree this with the other person. Some people are confident; others less so. It's your responsibility to agree with them what level is most appropriate, so that the job is done effectively and with minimal unnecessary involvement from you. Involving the other person in agreeing the level of delegated freedom for any particular responsibility is an essential part of the 'contract' that you make with them. These levels of delegation are not an exhaustive list. There are many more shades of grey between these black-and-white examples. Take time to discuss and adapt the agreements and 'contracts' that you make with people regarding delegated tasks, responsibility and freedom according to the situation. Be creative in choosing levels of delegated responsibility, and always check with the other person that they are comfortable with your chosen level. People are generally capable of doing far more than you imagine. The rate and extent of responsibility and freedom delegated to people is a fundamental driver of organisational growth and effectiveness, the growth and well-being of your people, and of your own development and advancement. levels of delegation - examples These examples of different delegation levels progressively offer, encourage and enable more delegated freedom. Level 1 is the lowest level of delegated freedom (basically none). Level 10 is the highest level typically (and rarely) found in organisations. 1 "Wait to be told." or "Do exactly what I say." or "Follow these instructions precisely." This is instruction. There is no delegated freedom at all. 2 "Look into this and tell me the situation. I'll decide." This is asking for investigation and analysis but no recommendation. The person delegating retains responsibility for assessing options prior to making the decision. 3 "Look into this and tell me the situation. We'll decide together." This is has a subtle important difference to the above. This level of delegation encourages and enables the analysis and decision to be a shared process, which can be very helpful in coaching and development. 4 "Tell me the situation and what help you need from me in assessing and handling it. Then we'll decide." This is opens the possibility of greater freedom for analysis and decision-making, subject to both people agreeing this is appropriate. Again, this level is helpful in growing and defining coaching and development relationships. 5 "Give me your analysis of the situation (reasons, options, pros and cons) and recommendation. I'll let you know whether you can go ahead." Asks for analysis and recommendation, but you will check the thinking before deciding. 6 "Decide and let me know your decision, and wait for my go-ahead before proceeding." The other person is trusted to assess the situation and options and is probably competent enough to decide and implement too, but for reasons of task importance, or competence, or perhaps externally changing factors, the boss prefers to keep control of timing. This level of delegation can be frustrating for people if used too often or for too long, and in any event the reason for keeping people waiting, after they've inevitably invested time and effort, needs to be explained. 7 "Decide and let me know your decision, then go ahead unless I say not to." Now the other person begins to control the action. The subtle increase in responsibility saves time. The default is now positive rather than negative. This is a very liberating change in delegated freedom, and incidentally one that can also be used very effectively when seeking responsibility from above or elsewhere in an organisation, especially one which is strangled by indecision and bureaucracy. For example, "Here is my analysis and recommendation; I will proceed unless you tell me otherwise by (date)." 8 "Decide and take action - let me know what you did (and what happened)." This delegation level, as with each increase up the scale, saves even more time. This level of delegation also enables a degree of follow-up by the manager as to the effectiveness of the delegated responsibility, which is necessary when people are being managed from a greater distance, or more 'hands-off'. The level also allows and invites positive feedback by the manager, which is helpful in coaching and development of course. 9 "Decide and take action. You need not check back with me." The most freedom that you can give to another person when you still need to retain responsibility for the activity. A high level of confidence is necessary, and you would normally assess the quality of the activity after the event according to overall results, potentially weeks or months later. Feedback and review remain helpful and important, although the relationship is more likely one of mentoring, rather than coaching per se. 10 "Decide where action needs to be taken and manage the situation accordingly. It's your area of responsibility now." The most freedom that you can give to the other person, and not generally used without formal change of a person's job role. It's the delegation of a strategic responsibility. This gives the other person responsibility for defining what changes projects, tasks, analysis and decisions are necessary for the management of a particular area of responsibility, as well as the task or project or change itself, and how the initiative or change is to be implemented and measured, etc. This amounts to delegating part of your job - not just a task or project. You'd use this utmost level of delegation (for example) when developing a successor, or as part of an intentional and agreed plan to devolve some of your job accountability in a formal sense. contracts - 'psychological contracts', 'emotional contracts' Variously called 'contracts' or 'psychological contracts' or 'emotional contracts', these expressions describe the process of agreeing with the other person what they should do and the expectations linked to the responsibility. It all basically means the same, whatever you call it. The point is that people cannot actually be held responsible for something to which they've not agreed. The point is also that everyone is more committed to delivering a responsibility if they've been through the process of agreeing to do it. This implies that they might have some feelings about the expectations attached, such as time-scale, resources, budget, etc., even purpose and method. You must give the other person the opportunity to discuss, question and suggest issues concerning expectations attached to a delegated task. This is essential to the contracting process. See The Psychological Contract, and Transactional Analysis Contracting - both are highly relevant to delegation. Certain general responsibilities of course are effectively agreed implicitly within people's job roles or job descriptions or employment contracts, but commonly particular tasks, projects, etc., that you need to delegate are not, in which case specific discussion must take place to establish proper agreement or 'contract' between you and the other person. https://us.foursigmatic.com/?gclid=CMbuzZ-qu9MCFZGFswodsJIPYQ  

In this show your hosts Somnath Sikdar and Dave Frees review and condense three full days into Part One of Two Shows on getting more from your marketing and creating better ROI along with better value for your clients/patients/and customers into a few hours. Strategies, tactics and marketing hacks you can use to upstart great results.   “Advertising (which is a part of marketing) is the price we pay for an ineffective or incomplete brand and marketing,”  So let’s make the brand and marketing better and increase ROI of all we do including advertising.   https://www.facebook.com/intopform/videos/343634676034266/   What You’ll Learn In This episode:   A quick review of how Dave takes really effective notes when he attends events/classes and seminars. How you go from learning to implementation including the To Do/To Delegate List and prioritizing organized material. Defining: Strategy, tactics, hacks and resources and how to use each. Getting momentum and why it matters BIG SHIFTS: Strategy: Speed of change is constant new software then new versions…all about selecting teams and individuals that excel at learn and developing and continuing training. Strategy: Bots and messenger and then using them to take the conversation back to humans Strategy: Automation = leverage but it can suppress conversion and be alienating so combine it with return to human interaction once the prospect is identified and for existing clients/customers who are being energized and recruited as advocates. Tactic: Dean Jackson’s :  9 Word Email Strategy: You can ask for the sale too soon with automation - Give value first Strategy and Structure:  Digital Marketer’s Customer value journey:  Awareness – Engagement – Subscription – Conversion – Excite – Ascend – Advocate/Referral Tactical:  A quick review of some of Roland Frasier’s : 25 Wicked Freakishly Effective and Wicked Smart Marketing Hacks That Work   More on the next episode

13: Happiness: "The True Driver Of Success?" Wait What?  I Thought It was Anger!   In this show our hosts Dave Frees and Somnath Sikdar (Alex is away) examine why happiness matters and has to be balanced with Anger and a true driver of success.  There are over 20 happiness hacks and strategies that have some level of science to back them up.   https://www.facebook.com/intopform/videos/340175963046804/   Key Words:  Happiness, happiness hacks, strategies of happiness,   Want to attend the Business Black Ops Live event? http://www.3DaysToSuccess.com or call Lisa at 610-933-8069   What You’ll Learn In This Show:   The placebo effect and happiness Dave’s experience with the Dali Lama and happiness, shakti, and telling his holiness a joke. Understanding: Happiness, gratitude, resilience, love, compassion...and desired/interrelated states, how they are created and how to have more of these states. Resources: Psychology Today blog:  The Neurochemistry of Happiness, The Hormones of Happiness, The Greater Good From Berkley University. The science of happiness. https://www.psychologytoday.com/blog/the-athletes-way/201211/the-neurochemicals-happiness  Chris Bergland, http://www.indiatimes.com/health/healthyliving/the-hormones-of-happiness-and-how-to-increase-them-242282.html, http://greatergood.berkeley.edu/article/item/how_to_trick_your_brain_for_happiness There are four major chemicals in the brain that influence our happiness, create better states by designing your experiences to improve your mental chemistry and states. (DOSE): Dopamine Ways to increase your dopamine levels: • Set daily or monthly goals, since they give you something to strive towards. • Set exercise goals, since dopamine increases in tandem with serotonin and endorphins when you exercise. Setting goals will increase the production of dopamine even more.• Eat foods that are rich in protein.• Set exercise goals, since dopamine increases in tandem with serotonin and endorphins when you exercise. Setting goals will increase the production of dopamine even more.• Eat foods that are rich in protein. Oxytocin Ways to increase your oxytocin levels: • Get a massage, since it relaxes your muscles and the prolonged physical contact triggers the release of oxytocin. Show your friends and family that you love them by touching them affectionately. You can hug your parents, throw an arm around a friend or cuddle up with your partner.   Serotonin Ways to increase your serotonin levels: Spend time in the sun, since sunlight causes your body to produce Vitamin D, which triggers the release of serotonin. • Think happy thoughts, since your brain produces serotonin when you remember happy memories or think about things that make you happy. Consume foods like milk and corn, since they contain tryptophan, a substance that your body converts to serotonin. Other carbohydrates also contain tryptophan. Do a low-intensity workout, since your body produces serotonin when it is performing aerobic exercise, as opposed to the endorphins it produces during anaerobic exercise.     Endorphins. - Ways to increase your endorphin levels: • Exercise to cope with chronic pain.• Eat spicy food, since your tongue has receptors that react to spice by sending messages to your brain that are similar to pain signals, causing your brain to trigger the release of endorphins.   Endocannabinoids: “The Bliss Molecule” Endocannabinoids are self-produced cannabis that work on the CB-1 and CB-2 receptors of the cannabinoid system. Anandamide (from the Sanskrit “Ananda” meaning Bliss) is the most well known endocannabinoid. Interestingly, at least 85 different cannabinoids have been isolated from the Cannabis plant. The assumption is that each of these acts like a key that slips into a different lock of the cannabinoid system and alters perceptions and states of consciousness in various ways. It is likely that we self-produce just as many variations of endocannabinoids, but it will take neuroscientists decades to isolate them. Dopamine: “The Reward Molecule” Dopamine is responsible for reward-driven behavior and pleasure seeking. Every type of reward seeking behavior that has been studied increases the level of dopamine transmission in the brain. If you want to get a hit of dopamine, set a goal and achieve it.   Oxytocin: “The Bonding Molecule” Oxytocin is a hormone directly linked to human bonding and increasing trust and loyalty.  In some studies, high levels of oxytocin have been correlated with romantic attachment. Some studies show if a couple is separated for a long period of time, the lack of physical contact reduces oxytocin and drives the feeling of longing to bond with that person again. But there is some debate as to whether oxytocin has the same effect on men as it does on women. In men, vasopressin (a close cousin to oxytocin) may actually be the “bonding molecule.” But again, the bottom line is that skin-to-skin contact, affection, love making and intimacy are key to feeling happy.   In a cyber world, where we are often ‘alone together’ on our digital devices, it is more important than ever to maintain face-to-face intimate human bonds and ‘tribal’ connections within your community. Working out at a gym, in a group environment or having a jogging buddy is a great way to sustain these human bonds and release oxytocin.   In a 2003 study, oxytocin levels rose in both the dog and the owner after time spent ‘cuddling’. The strong emotional bonding between humans and dogs may have a biological basis in oxytocin. If you don’t have another human being to offer you affection and increase oxytocin your favorite pet can also do the trick.   Endorphin: “The Pain-Killing Molecule” The name Endorphin translates into “self-produced morphine."  Endorphins resemble opiates in their chemical structure and have analgesic properties. Endorphins are produced by the pituitary gland and the hypothalamus during strenuous physical exertion, sexual intercourse and orgasm. Make these pursuits a part of your regular life to keep the endorphins pumping.   Endorphins are linked less to ‘Runner’s High’ now than endocannabinoids, but are connected to the ‘feeling no pain’ aspect of aerobic exercise and are produced in larger quantities during high intensity ‘anaerobic’ cardio and strength training.   In 1999, clinical researchers reported that inserting acupuncture needles into specific body points triggers the production of endorphins. In another study, higher levels of endorphins were found in cerebrospinal fluid after patients underwent acupuncture.  Acupuncture is a terrific way to stimulate the release of endorphins.   GABA: “The Anti-Anxiety Molecule” GABA is an inhibitory molecule that slows down the firing of neurons and creates a sense of calmness. You can increase GABA naturally by practicing yoga, meditation or “The Relaxation Response.”  Benzodiazepines (Such as Valium and Xanax) are sedatives that work as anti-anxiety medication by increasing GABA. These drugs have many side effects and risks of dependency but are still widely prescribed. A study from the "Journal of Alternative and Complementary Medicine" found a 27% increase in GABA levels among yoga practitioners after a 60-minute yoga session when compared against participants who read a book for 60 minutes. The study suggests yoga might increase GABA levels naturally.   Serotonin: “The Confidence Molecule” Serotonin plays so many different roles in our bodies that it is really tough to tag it. For the sake of practical application I call it “The Confidence Molecule.” Ultimately the link between higher serotonin and a lack of rejection sensitivity allows people to put themselves in situations that will bolster self-esteem, increase feelings of worthiness and create a sense of belonging. To increase serotonin, challenge yourself regularly and pursue things that reinforce a sense of purpose, meaning and accomplishment.  Being able to say "I did it!" will produce a feedback loop that will reinforce behaviors that build self esteem and make you less insecure and create an upward spiral of more and more serotonin.   A variety of popular anti-depressants are called Serotonin-Specific Reuptake Inhibitors (SSRIs) — these are well known drugs like Prozac, Celexa, Lexapro, Zoloft, etc. The main indication for SSRIs is clinical depression, but SSRIs are frequently prescribed for anxiety, panic disorders, obsessive compulsive disorder (OCD), eating disorders, chronic pain, and post-traumatic stress disorder (PTSD).   Adrenaline: “The Energy Molecule” Adrenaline, technically known as epinephrine, plays a large role in the fight or flight mechanism. The release of epinephrine is exhilarating and creates a surge in energy. Adrenaline causes an increase in heart rate, blood pressure, and works by causing less important blood vessels to constrict and increasing blood flow to larger muscles. An “Epi-Pen” is a shot of epinephrine used in the treatment of acute allergic reactions.   An ‘adrenaline rush’ comes in times of distress or facing fearful situations. It can be triggered on demand by doing things that terrify you or being thrust into a situation that feels dangerous. You can also create an adrenaline rush by taking short rapid breathes and contracting muscles. This jolt can be healthy in small doses, especially when you need a pick me up.   25 Happiness Hacks:   http://www.cnn.com/2016/01/22/health/happiness-hacks/   Turn on a light box DMF: Verilux Light therapy is an effective treatment for seasonal affective disorder (SAD), but experts agree that it works to treat symptoms of major depressive disorder as well. Feeling blue? You can turn on a light box for 30 minutes to an hour   Open the shades and close them (SLEEPMASK) DMF If you don't have access to a light box, the simple act of letting in some sunlight can brighten your mood. When your workspace or living area is brighter, you tend to feel happier too. Go outside Starting to feel down? Head outside to soak up some sunshine. The human body produces vitamin D when exposed to the sun's rays, and research suggests that people who are deficient in the vitamin are more likely to be depressed, anxious, and tired. Step into the sunshine for 20 to 25 minutes of sunlight to lighten your mood naturally. Try meditation DMF: Guided meditation, mantra meditation Mindfulness breathing Headspace and calm Good news: Meditation is a proven stress-buster with no harmful side effects. Studies have shown that its benefits range from pain reduction and lower blood pressure to a boost in libido. Best part? It releases "happy" chemicals in the brain—serotonin, dopamine, and endorphins—all of which work together to put you in a better mood. If you don't know where to start, try a guided meditation to de-stress or start your morning.   Smell the oranges DMF essential oils Citrus scents, such as orange, lemon, and grapefruit bring out positive chemical reactions in your brain as well as work to ease stress. If you want to feel uplifted, use a few drops of citrus essential oil on your pressure points. You can also mix the scent with a floral aroma such as jasmine to increase the positive effects.   Eat carbs as an afternoon snack You know that afternoon mood slump that hits at just the worst time? Well, it turns out that you can eat your way to a happier, more energized afternoon—carbs. For years we've been hearing that we should avoid carbs, but in reality, a low-carb diet can make us feel sad and stressed. Carbohydrates actually boost mood-boosting chemicals in the brain. But let's get something straight here—we want to focus on healthy, whole-grain sources instead of refined carbohydrates to reap the benefits. When you begin to feel down, go for an afternoon snack of 25 to 30 grams of carbs, such as a three-quarter-cup serving of Cheerios.   Play with your pet Having a dog or cat can seriously improve your quality of life—their excitement in seeing you come home and their unyielding loyalty make them great companions. There are a host of reasons why pets improve your health, but they can turn around a bad mood and make you happier in no time. A study found that petting a dog for only 15 minutes releases serotonin, prolactin, and oxytocin—all of which are mood-enhancing hormones, while lowering the stress hormone cortisol.   Take microbreaks Research shows that people who take quick breaks during their workday to watch funny videos online get a high emotional payoff and report feeling more energetic and happy with fewer negative emotions. Not only will this improve your mental health overall; this is an easy way to turn around a bad mood in less than a minute—plus, you can get a metabolism boost, too!   Add turmeric to your meal The active compound in turmeric, curcumin, has natural antidepressant qualities. You may already be adding turmeric to your meals because of its vast whole-body health benefits, such as lessening the effects of rheumatoid arthritis, osteoarthritis, and other inflammatory conditions, as well as fighting Alzheimer's disease and diabetes. Animal studies have also linked curcumin to an increase in serotonin and dopamine, so it's a powerful way to boost your mood.   Listen to music... Have you ever heard a song over the radio that just felt good? Or have you turned on an old CD only to find a flood of happy memories come streaming back? Well, that's due to the fact that music is a mood-booster. It releases the feel-good chemical dopamine into your system and brings on nostalgia.   ...And sing along You can also get happy by making your own music—by singing. University of Manchester researchers discovered that a tiny organ in the inner ear (called the sacculus) is connected to a part of your brain that registers pleasure. The sacculus registers frequency notes that are associated with singing almost instantly, giving you a warm and fuzzy feeling. So go ahead and sing in the shower, belt it out in your car, or get up on that karaoke stage.   Eat chocolate (yes!) While you might not need another excuse to eat more chocolate, here's another: It makes us happier. Chocolate contains tryptophan, which boosts the production of serotonin in the brain, leading to better moods. This trick also works with other foods containing tryptophan, such as poultry and eggs.   Drink coffee This morning energy boost doubles as a mood pick-me-up. A Harvard University study found that women who drank at least two cups of coffee regularly were at a 15% lower risk of depression than women who did not. Just keep in mind that those fancy coffee drinks can have tons of hidden sugar and calories, so it's best to stick with black coffee (and some skim milk).   Sip on some green tea Green tea already boasts an impressive résumé of health benefits. Thanks to the polyphenols it contains, green tea helps with weight loss by boosting metabolism, as well as providing a reduced risk of heart disease, high blood pressure, certain cancers, and osteoporosis. But for your mood? Green tea has been shown to reduce stress levels. A study found that people who drank five or more cups of green tea per day had a 20% lower level of stress than those who drank less than one.   Make a human connection Put down your smartphone and take a step back from your computer screen. If you want to feel better—and fast—go to a friend or family member for some relief. A study from the University of North Carolina at Chapel Hill found that human touch releases those feel-good chemicals like serotonin, as well as reduces blood pressure and heart rate making you feel more relaxed.   Consume healthy fats You know how avocados are some of the most pleasurable foods to eat, with their rich taste and smooth, decadent texture? That's a mood-booster on its own, but research also suggests that their fat content is also the reason why they better our mood. Because fat slows digestion, it evens our blood sugar levels leaving us to feel calm and satisfied. So go ahead and treat yourself to some avocado or nuts next time you're feeling anxious.   Eat more salmon Fatty fish like salmon is high in omega-3 fatty acids, which can help stave off depression (omega-3s are also present in avocados and nuts, as well as grass-fed beef and chicken). This is because they help to maintain brain function in the areas that regulate mood and emotion—a study found that women who hate fish two times per week had a 25% lower risk of depression than women who ate it less often. If you don't like to eat fish, try taking omega-3 fish oil supplements instead.   Try St. John's wort WARNING! This herbal supplement is one of the most-studied herbal supplements for depression, and research shows that it may be as beneficial as antidepressants when treating mild depression. While it may seem like a no-brainer, St. John's wort has known serious drug interactions, including reducing the effectiveness of birth control. Additionally, when taken in conjunction with antidepressants, the supplement can create too-high levels of serotonin, which can lead to heart problems. So before you try this one, be sure to check in with your doctor.      

Episode 12: Anger, Fear, Anxiety & Frustration "The True Drivers of Success" Part 1 of 2   In this show your hosts Dave Frees, Alex Frees, Somnath Sikdar have a special guest - psychologist, Dr. David Weiman on the topics of Fear and Anger.  Surprisingly, the science shows that anger and fear (when in balance and without rage) don’t interfere with success but can and do really drive creativity, moving forward, and being solution focused. And to the contrary, how happiness can lead to sloth and an unwillingness to act.   “The Angry man is aiming at what he believes he can attain and the belief that you can attain your aim is pleasant.“ Aristotle 350 BC   https://www.facebook.com/intopform/videos/332223170508750/   Keywords:  Enhancing performance, anger and success, using anger, persuasion, negotiation   What you’ll learn in this episode:   How Jeff Bezos and Steve Jobs used anger that drove amazing disruption and transformation and inspired true believers and followers. Why we had a mental health professional on the show. How anger can create forward thinking and solution focus, optimism, aid you in the allocation of resources, and actually helps with  the understanding of others and the science behind these counterintuitive views True life stories of times when anger really helped us and triggered real and effective action and results. The difference between anger and rage. Discovering dissociation and your super power. How we all learn to use and control anger and why effective people are great at this. How humans who got angry survived and passed on their genes. Turning on anger without going into rage or anxiety.  6th degree master Somnath Sikdar on using anger/frustration in martial arts and life. Dr. David Weiman on the differences of anger in our professions vs in our personal lives. He suggests not “giving people the finger.” The co-hosts advise viewer Katie on how to use techniques to channel anger, to be more persuasive and to use the techniques of negotiators and interrogators to get the upper hand. Assessing threats and creating “psychological” distance. “Let’s take a breath.” Viewers giving the podcast a five star reviews in real time https://itunes.apple.com/us/podcast/in-top-form-podcast/id1209872004?mt=2 How Alex diffuses anger, Eagle scouts, crossfit and vegans and how to deal with angry push back or frustration. Dr. Weiman on Contagion of emotion. Finding the balance between anger and happiness and how meditation matters Books on Anger and Happiness: Midget Ninjas and Tactical Laxatives, Learned Optimism, 10% Happier

11: Even Better Business: Getting Way More From What You've Already Got   In this show your hosts Dave Frees, Alex Frees and Somnath Sikdar take you through the business version of Getting More Juice From The Squeeze.  This show is filled with strategies, tactics, and hacks along with the science of how and why they’ve worked in all of our businesses to get more out of everything you’re already doing.   https://www.facebook.com/intopform/videos/328748717522862/   Keywords: business strategy, business hacks, time blocking,   Coming to the live event? http://www.3DaysToSuccess.com In this show you’ll learn:   How being just a little bit more strategic gets way better results from the same level of activity and expense.  Example:  Be sure you’re marketing your highest profit margin items/services that you’re great at delivering. Time blocking for deeper and more strategic thought and why bigger chunks of time really work. Better questions to ask yourself on an ongoing basis. Why you should share this video. Be very clear with your prospects, clients/patients and customers about what you want them to do and why they need to do it. Why controversy sometimes gets the best results Wearing a watch and why it feels good How travel, reading, and and masterminding are disruptive and help us to learn and do more. Ethically taking the best from how other industries/professions do advertising, marketing, and business generally and applying it to your own situation.  Look at the top 20% and look for unusual combinations. Example:  Foot Massage/Coffee Shop Alex explains retargeting The fastest way to increase margins Somnath on mental fitness: Get happiness and success in the right order. Exercise: Write down what makes you happy right now. Recommendations: nootropics Utopian book: Steal Like an Artist What do they want next, why do they leave, what else do they need and want Segmenting prospects, clients/customers/patients/referral sources, and then provide them with more of what matters to them Provide better post purchase reassurance, and excitement, experience

Episode 10: Analog vs. Digital, Real vs. Fake, and What Feels Best And What Really Works   In this show your hosts Dave Frees, Alex Frees and Somnath Sikdar will take you through the science and anecdotal evidence for using real notes, books, and other “real” vs. digital assets.   https://www.facebook.com/intopform/videos/324783374586063/   Come to the live event http://www.3DaysToSuccess.com In this show you’ll learn:   When to eat macadamia nuts (and why you don’t mix them with cakes and candy Analog note taking and keeping a notebook A system for taking notes, learning and finding your notes on important topics The science that supports real note taking and NOT taking notes on the computer, laptop and digital devices Why you should be a contrarian when it comes to taking notes at events and/or with clients and customers How notetaking inspires better memory and access, creativity, activating the RAS (reticular activating system) The problem of distraction in digital vs analog (how little interruptions cause big inefficiencies and ineffectiveness) How do you protect yourself and how to use technology to get access to your customers’ and prospects’ minds (Facebook messenger - the good the bad and the ugly) Why all communication is manipulation and what that means for you as an ethical business owner Why the research stage is where to use pure digital and then outline with paper and pen Horror stories from the journal of Human Sexuality Protein in the diet - how much and when to get better results Resources for optimizing web pages - True Conversions, LeadPages, Instapages Bear Spray as a non lethal weapon Dan Kennedy Meta Strategies for Books that help AND get buyers to buy even more Using Tag Questions - They really work….right?

Episode 9: More Juice From The Squeeze - Getting More Out of Everything You Do In this episode your hosts Somnath Sikdar and Dave Frees examine how to get better results and much more from what you’ve already got and what you’re already doing to build and keep the lifestyle that you want.  https://www.facebook.com/intopform/videos/320895028308231/ Hacks, strategies and tactics.   Come to the live event in October: http://www.3DaysToSuccess.com   What You’ll Learn - Get More and More Effectively: In a way that’s less stressful and frenetic How to interrupt other people's’ patterns and to get their attention How to be more aware and in the moment - breathing as a tool of being present and situationally aware Overcoming disagreement and becoming more influential Protecting your wireless digital privacy The benefits of disruption and persuasion Overcoming homeostasis and getting yourself and others to act Three Book Recommendations Leo Babauta, Jay Abraham Why it used to be ok for kids to have guns Being better than 90% of people at two or three things Getting the most from a workout - it’s less than you think - strength training then HIIT Giving back efficiently - charitable giving that does more Eating Out - The weekend pattern that’s cheap and fun SCHEDULE IT How an austerity month can let you be extravagant Why you need a go bag

How to go beyond complicated and back to simple & better in your business and life. Complicated isn't always the best way. How do we get back to simple for better results. Dave, Som, and Alex share how simplicity in your routine can help you do more and get better results for your business and personal life.