The Five Scientific Truths Behind Excellent Habits - Deepstash

The Five Scientific Truths Behind Excellent Habits

  1. World-class willpower isn’t an inherent strength; it is a skill developed through relentless practice.
  2. Personal discipline is a muscle. The more you stretch it, the stronger it gets.
  3. Like other muscles, willpower weakens when tired. Therefore, recovery is necessary for the expression of mastery and to manage decision fatigue.
  4. Installing any virtuous habits follows a distinct four-part pattern for automation of the routine.
  5. Increasing self-control in one area of your life should elevate self-control in all areas of your life.

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The 5 AM Club

by Robin Sharma

MORE IDEAS FROM THEBOOK

  1. Capitalization IQ: 'Natural talent is not what defines great individuals. Instead, it is the extent of that potential that they capitalize on through consistency and relentlessness.'
  2. Freedom from Distraction: ‘An addiction to distraction is the death of your creative production.’
  3. Personal Mastery Practice: 'Your influence in the world mirrors the glory, nobility, vitality, and luminosity you’ve accessed in yourself.' Focus on your Four Interior Empires.
  4. Day Stacking: 'As you live each day, so you craft your life. We all are so focused on pursuing our futures that we generally ignore the exceedingly important value of a single day. And yet what we are doing today is creating our future.'

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  1. The Tight Bubble of Total Focus: preserves your focus as well as your primal brilliance by giving you long stretches of time free from trivial fascinations and any influences that dissolve your inspiration.
  2. The 90/90/1 Rule: For 90 days spend 90 minutes of a workday on a single task.
  3. The 60/10 method: 60 minutes work - 10-minute break.
  4. The Five Daily Concepts: During the second pocket of your Victory Hour, list the five tiny targets you wish to accomplish over the day ahead for you to feel it was one well-spent.
  5. The Second-Wind Workout: schedule a second workout at the end of your workday to give you a second wind for a great evening.
  6. The Two Massage Protocols: Lock two ninety-minute massages onto your weekly schedule.
  7. Traffic University: Use the traveling time to learn, expanding your professional prowess and personal knowledge.
  8. The Dream Team Technique: Delegate tasks that not only are a poor use of your hours but also diminish your happiness. Ideally, restructure your entire life so you’re doing only the things you’re great at—and love to do.
  9. The Weekly Design System: Carve out and then ritualize thirty minutes early each Sunday morning to create your “Blueprint for a Beautiful Week.”
  10. The 60-Minute Student: For at least sixty minutes a day, study. Do whatever it takes to fireproof your commitment to relentless growth.

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ROBIN SHARMA

“Trust—always—that life has your back—even if what’s unfolding makes no sense.”

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The Three Values of Heroic Habit Makers
  1. Victory demands consistency and persistence. Anyone can be great for just one day. But to be great consistently is what is required to become heroic.
  2. Completing what is started determines the size of personal respect that will be generated.
  3. The way you practice in private is precisely how you will perform once you are in public.

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ROBIN SHARMA

"Heaven on Earth Is a State, Not a Place."

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The Four Interior Empires
  1. Mind Set: It is the psychological aspect of our being. For example, our thinking.
  2. Heart Set: It is our emotional intelligence. How good are we at managing our own emotions? What is our relation to others?
  3. Health Set: It relates to our physical fitness.
  4. Soul Set: It connects to spirituality. How are we connecting to that Supreme power?

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  1. To Create Magic in the World, Own the Magic within Yourself.
  2. Collect Miraculous Experiences over Material Things.
  3. Failure Inflates Fearlessness.
  4. Proper Use of Your Primal Power Creates Your Personal Utopia.
  5. Avoid Bad People.
  6. Money Is the Fruit of Generosity, Not Scarcity.
  7. Optimal Health Maximizes Your Power to Produce Magic.
  8. Continue Raising Your Life Standards Toward Absolute World-Class.
  9. Deep Love Yields Unconquerable Joy.
  10. Heaven on Earth Is a State, Not a Place.
  11. Tomorrow Is a Bonus, Not a Right.

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It takes 66 days to get to the automation point of a new habit. The time can be divided into 3 parts (22 days each)- 

  1. Destruction Phase: Here your old habit gets destroyed. It is the hardest part. You need most of your willpower in this phase.
  2. Installation Phase: In this phase installation of a new habit takes place. Here you should remember why you are going to build this habit.
  3. Integration Phase: Here the habit gets integrated with your daily life 

After 66 days the habit will be automated.

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20/20/20 Formula

By using this formula you will get most of your Victory Hour(5-6 am). It is divided into three 20 minutes pockets.

  1.  Move: 1st 20 minutes for intense exercise. It will increase your metabolism rate and your brain will be optimized and you will be able to better focus on work.
  2. Reflect: Here you plan your day or Mediate for clear vision or you may do praying or journaling.
  3. Grow: This pocket is for gaining knowledge. You can read books, listen to podcasts, audiobooks, etc.

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ROBIN SHARMA

“Take excellent care of the front end of your day, and the rest of your day will pretty much take care of itself. Own your morning.”

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ROBIN SHARMA

“Elite producers and everyday heroes understand that what you do each day matters far more than what you do once in a while.”

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ROBIN SHARMA

“One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses that are blooming outside our windows today.

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"To have the results The Top 5% of producers have, you must start doing what 95% of people are unwilling to do."

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The Five Assets of Genious are your mental focus, your physical energy, your personal willpower, your original talent, and your daily time.

The balance should be maintained between High Excellence Cycles (the time when you work) and Deep Refueling Cycle (when you take rest).

THE LEGENDARY PERFORMANCE EQUATION:

PRESSURE × REFUELING = GROWTH + ENDURANCE

Remember this: The time you least feel like doing something is the best time to do it.

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ROBIN SHARMA

"All change is hard at first, messy in the middle and gorgeous at the end."

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ROBIN SHARMA

"When you feel like surrendering, continue.Triumph loves the relentless."

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RELATED IDEAS

The 20-20-20 rule

The 20/20/20 formula says you must wake up early in the morning and divide your given one hour in the following order- 20 minutes move, 20 minutes reflect and 20 minutes grow.

for example-

20 Minutes move- Intense exercise/ Focus on breathing/ Running etc 

Ask yourself Why you wanna do all of this example-

Why- Fitness

20 Minutes Reflect- Journal/Meditation/ Planning etc

Why- Decreased Reactivity/ Mindfulness 

20 Minutes Grow- Language learning/ something new/ Reading books/ Review goals etc 

Why- Self-Development/ Increased Productivity/ Usage of time

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Amy Carmichael

“We will have eternity to celebrate the victories but only a few hours before sunset to win them.”

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The 5 AM Club

by Robin Sharma

What you should do every first waking hour?

Divide your first waking hour into 3 parts (20 minutes + 20 minutes + 20 minutes).

The First 20 minutes you should do an excercise that ( Cardio Excercise) make your body to sweat. This is good to increase BDNF ( Brain Derived Neurotrophic Factor), which helps brain to repair and improve neural connection.

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The 5 AM Club

by Robin Sharma