"The Good to Great companies did not focus principally on what to do to become great; they focused equally on what not to do and what to stop doing."

<ul><li class="ql-align-justify">Transforming a good company into a great one begins with building a team of the right people in the right roles. Great companies focus on who is on the team before deciding on their goals, ensuring they hire individuals who are self-motivated, disciplined and aligned with the companies mission. These companies avoid hiring based solely on skills or experience, instead prioritizing cultural fit and long-term potential. By assembling a team that embodies the organization values, they create a strong foundation where each member contributes to the shared vision making micromanagement unnecessary </li></ul>

1. Building a Great Team

<ul><li class="ql-align-justify">The Stockdale paradox offers a vital mindset for leaders navigating challenging situations, balancing unwavering hope with a brutally honest view of reality. Named after Admiral James Stockdale, a vietnam War POW, this paradox highlights the importance of staying optimistic about ultimate success while acknowledging and addressing immediate difficulties. Stockdale's resillence came from his ability to hope for freedom while confronting the harsh conditions of captivity, and this approach has proven equally valuable for leaders striving to move their organizations from good to great.</li></ul>

2. Embrace Reality with Stockdale Paradox

<ul><li class="ql-align-justify">In business, this principle translates into accepting an honest view of the company's current situation without losing sight of long-term goals. Leaders who adopt the Stockdale Paradox understand that avoiding or sugarcoating harsh realities only delays growth. When challenges like market shifts or internal inefficiencies arise, leaders who face these issues head-on, rather than hoping they'll resolve on their own, are better equipped to keep their organization moving in the right direction.</li></ul>

<ol><li class="ql-align-justify">Face Harsh Realities Head-on: Acknowledge weaknesses, address pressing challenges openly and tackle issues proactively</li><li class="ql-align-justify">Focus on People Decisions: Place self-disciplined, resilient individuals in key roles who foster optimism and realism</li><li class="ql-align-justify">Regularly Examine Market Positioning: Continuously assess product relevance & adapt offerings based on current market needs</li><li class="ql-align-justify">Encourage a Culture of Accountability & Adaptations: Build a culture of responsibility, open discussions, and shared commitment to the mission</li><li class="ql-align-justify">Balance Hope with Realism: Maintain a long term vision, grounded in realistic evaluations to inspire</li></ol>

Key Takeaways for Embracing the Stockdale Paradox in Business

<ul><li class="ql-align-justify">At the helm of every great organization is what is known as a "Level 5 Leader" a leader who embodies a rare combination of humility and fierce resolve. These business leaders prioritize the organization's success and long-term vision over personal accolades or short-term wins. Unlike a charismatic leader who seeks the spotlight, a Level 5 Leader focuses on the company's legacy, working behind the scenes to ensure the organization thrives and evolves. Rather than seeking individual recognition they highlight their teams contributions fostering a culture of mutual respect and collaboration.</li></ul>

3. Cultivated Level 5 Leadership

<ol><li class="ql-align-justify">Humility in Leadership: Level 5 Leaders prioritize the organization's mission over personal ambitions, giving credit to their teams and fostering a supportive environment</li><li class="ql-align-justify">Unwavering Determination for Long-Term Success: They maintain a strong resolve to achieve core objectives, inspiring resilience and commitment within the organization </li><li class="ql-align-justify">Focus on Building a Legacy: Level 5 Leaders make strategic choices that ensure sustainable growth and reinforce the organization mission for future generation.</li><li class="ql-align-justify">Empowering Others for Success: They share authority, encourage initiative and create environment. </li></ol>

Key Points of Level 5 Leaders

<ul><li class="ql-align-justify">The Hedgehog Concept is a powerful strategy for organizations aiming to excel at a single, core mission. Based on the ancient parable of the fox & the hedgehog, it emphasizes a critical difference in approach: while the fox is clever & pursues multiple strategies, the hedgehog knows one big thing and relies on it consistently. In this concept, the hedgehog, despite its simplicity, is able to defend itself effectively by curling up into a ball avoiding distractions, & sticking to its core strength</li><li class="ql-align-justify">For businesses, the Hedgehog Concept involves finding a "sweet spot" where passion & profit align</li></ul>

4. Focus on the Hedgehog Concept

<ol><li class="ql-align-justify">What Are We Passionate About? Identify what excites and motivates the organization as it's core.</li><li class="ql-align-justify">What Can We Be the Best in the World At? Focus on a specific area where the organization can uniquely excel above all others</li><li class="ql-align-justify">What Drives Our Economic Engine? Determine the key metric that most directly impacts the organization's financial success</li></ol><ul><li class="ql-align-justify">For example, a company with a strong technical product might focus exclusively on tech innovation rather than venturing into unrelated markets. By doing one thing exceptionally well these companies dominate their niches and enjoy long-term success.</li></ul>

Three Guiding Questions for the Hedgehog Concept

"Practical Discipline #1: When in doubt, don't hire - Keep looking."

Start your transformation process by getting the right people into your organization and the wrong people out of the organization<ul><li class="ql-align-justify">Discipline 1 - Hire slow and fire fast. When in doubt don't hire and keep looking </li><li class="ql-align-justify">Discipline 2 - When you know you need to make a personnel change, then act</li><li class="ql-align-justify">Discipline 3 - Put your best people on your biggest opportunities rather than your biggest problems</li></ul>Discipline is a defining trait of companies that achieve exceptional performance, but it isn't about imposing strict rules or enforcing rigid compliance.

The Three Disciplines

<ul><li class="ql-align-justify">Great Companies maintain a disciplined framework that encourages initiative and professional will among employees, rather than requiring micromanagement or strict oversight. In this environment, team members are empowered to make the right decisions within a structured framework, knowing that each decision contributes to the company's enduring success. This approach avoids the downward spiral often seen in organizations that react impulsively to challenges or pressure. The only way for companies to achieve greatness is through a steady, disciplined focus, where every individuals actions align</li></ul>

<ul><li class="ql-align-justify">In today's fast-paced world, technology is often viewed as the cornerstone of innovation, but great companies take a measured approach to technology adoption. Rather than allowing technology to dictate their direction, these companies use it to strengthen their core competencies, ensuring that every technological advancement serves a specific purpose. Through extensive research, it's clear that only those companies that integrate technology in alignment with their mission can harness its power without becoming dependent on it. </li></ul>

6. Technology as an Accelerator, Not a Driver

<ul><li class="ql-align-justify">Effective leaders & executive teams at great companies avoid the "Wall Street Trap" of chasing the latest tech trends for short-term gains and instead focus on long-term value creation</li><li class="ql-align-justify">Walgreens improved customer experience by streamlining prescriptions through technology, supporting its pharmacy first focus</li><li class="ql-align-justify">Actionable Note: Before adopting new technology, assess whether it aligns with your company's mission & strengthens the core offering. Avoid the distraction of adopting tech for the sake of "innovation" and ensure that technology serves as a tool to enhance, rather than redefine your mission</li></ul>

<ul><li class="ql-align-justify">Based on all the advice, Collins outlines the ideal technology approach cycle for great companies:</li></ul><ol><li class="ql-align-justify">Pause</li><li class="ql-align-justify">Think</li><li class="ql-align-justify">Crawl</li><li class="ql-align-justify">Walk</li><li class="ql-align-justify">Run</li></ol>

<ul><li class="ql-align-justify">The Flywheel effect illustrates the journey from good to great as a process of gradual sustained progress where every small positive action compounds over time. Like turning a heavy flywheel each push initially requires effort, but consistent disciplined actions eventually build unstoppable momentum. Rather than relying on a single launch event or quick fix, successful companies accumulate a series of good decisions that lead to exponential growth & exceptional performance. Through steady, incremental improvements these companies are able to weather challenges and sustain their transformation</li></ul>

7. The Flywheel Effect

<ul><li class="ql-align-justify">The "Doom Loop" is a cautionary concept describing companies that lack a cohesive, long term strategy and constantly shift direction in response to crises or external pressures. Unlike companies that stick to a consistent mission, those in the Doom Loop make reactive, short term decisions leading to erratic performance and instability. Often, these companies experience frequent changes in leadership or strategy, resulting in a lack of trust among employees, disciplined, and stakeholders. This approach driven by an inability to remain disciplined.</li></ul>

8. Avoiding the Doom Loop

<ul><li class="ql-align-justify">Successful companies avoid the Doom Loop by maintaining a clear direction and making strategic pivots only when they align with core values and mission.</li><li class="ql-align-justify">You can also avoid developing what Collins calls a doom loop by avoiding:</li></ul><ol><li class="ql-align-justify">Reactive decision-making</li><li class="ql-align-justify">Over extension into too many diverse areas of concentration</li><li class="ql-align-justify">Following short lived trends</li><li class="ql-align-justify">Frequent changes in leadership and personnel </li><li class="ql-align-justify">Loss of morale</li><li class="ql-align-justify">Disappointing results</li></ol>

<ul><li class="ql-align-justify">Companies that achieve greatness often operate with a mission that transcends financial gain, creating a legacy that impacts employees, customers and society at large.</li><li class="ql-align-justify">These organizations focus on values and principles that create lasting value, generating trust and loyalty that extends beyond simple transactions.</li><li class="ql-align-justify">Actionable Note: To build a legacy beyond profit, focus on principles that create positive impact. Define the mission and values that resonate with your audience, and make decisions that align with this larger purpose to ensure sustained growth.</li></ul>

9. Building a Legacy Beyond Profit

<ul><li class="ql-align-justify">Great organizations understand that a passionate team is key to sustained success. Rather than fostering a transactional culture where employees work solely for a pay check, they cultivate an environment where people feel genuinely connected to the company's mission and their roles.</li><li class="ql-align-justify">When employees are emotionally invested they bring greater creativity, energy and dedication to their work resulting in higher productivity and improved customer experiences</li><li class="ql-align-justify">Successful organizations empower employees, fostering emotional investment and accountability toward shared goals. </li></ul>

10. Cultivate a Passionate Team

Good to Great provides an actionable framework for any business owner or leader looking to elevate their organization's performance from average to exceptional. Through years of rigorous research, the book offers insights that reveal how consistent discipline, clear focus and dedicated leadership can transform companies, even in a rapidly changing world. 

The Challenge Built to Last, the defining management study of the nineties, showed how great companies triumph over time and how long-term sustained performance can be engineered into the DNA of an enterprise from the verybeginning. But what about the company that is not born with great DNA? How can good companies, mediocre companies, even bad companies achieve enduring greatness? The Study For years, this question preyed on the mind of Jim Collins. Are there companies that defy gravity and convert long-term mediocrity or worse into long-term superiority? And if so, what are the universal distinguishing characteristics that cause a company to go from good to great? The Standards Using tough benchmarks, Collins and his research team identified a set of elite companies that made the leap to great results and sustained those results for at least fifteen years. How great? After the leap, the good-to-great companies generated cumulative stock returns that beat the general stock market by an average of seven times in fifteen years, better than twice the results delivered by a composite index of the world's greatest companies, including Coca-Cola, Intel, General Electric, and Merck.The Comparisons The research team contrasted the good-to-great companies with a carefully selected set of comparison companies that failed to make the leap from good to great. What was different? Why did one set of companies become truly great performers while the other set remained only good? Over five years, the team analyzed the histories of all twenty-eight companies in the study. After sifting through mountains of data and thousands of pages of interviews, Collins and his crew discovered the key determinants of greatness -- why some companies make the leap and others don't. The Findings The findings of the Good to Great study will surprise many readers and shed light on virtually every area of management strategy and practice. The findings include:<ul><li>Level 5 Leaders: The research team was shocked to discover the type of leadership required to achieve greatness. </li><li>The Hedgehog Concept (Simplicity within the Three Circles): To go from good to great requires transcending the curse of competence. </li><li>A Culture of Discipline: When you combine a culture of discipline with an ethic of entrepreneurship, you get the magical alchemy of great results. Technology Accelerators: Good-to-great companies think differently about the role of technology. </li><li>The Flywheel and the Doom Loop: Those who launch radical change programs and wrenching restructurings will almost certainly fail to make the leap.</li></ul>“Some of the key concepts discerned in the study,” comments Jim Collins, "fly in the face of our modern business culture and will, quite frankly, upset some people.” Perhaps, but who can afford to ignore these findings?

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Productivity

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Personal Development

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Entrepreneurship

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Books

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Leadership & Management

Jim Collins is an accomplished writer whose work has resonated with readers around the world. Jim Collins has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Jim Collins's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Jim Collins

Good to Great

<ul><li class="ql-align-justify">Focusing on ourselves instead of worrying about others was a vital tenet of the revered Roman emperor and philosophical teacher Marcus Aurelius. By directing attention inward and taking greater responsibility for our thoughts and actions, Aurelius believed we could make far more progress on the path to wisdom, tranquility, and virtue. Attempting to control or judge externals was deemed a fruitless pursuit that breeds anguish.</li></ul>

Stay Focused

<ul><li class="ql-align-justify">A core tenet underlying Marcus Aurelius’ teachings centers on recognizing that we only have direct control over our thoughts and actions nothing else. We cannot dictate events, other people, fame, or outcomes or fully control our health and longevity. What we can control is our perspective, principles, and discipline toward handling all situations life presents us. Marcus Aurelius cautioned against squandering physical and mental energy on things outside our influence, arguing that this leads people into perpetual anguish and frustration over circumstances they cannot dictate.</li></ul>

Understand Your Control is Limited

<ul><li class="ql-align-justify">Instead we must acknowledge the boundaries of our absolute authority and channel efforts only into areas we can change for the better – our way of thinking and behaving regardless of events.</li></ul>

<ul><li class="ql-align-justify">Rather than judging the character and actions of others, which Marcus Aurelius deemed a superficial pastime that distracts from meaningful growth, the sage advised directing all attention and analysis upon one’s conscience and conduct. Monitoring our inconsistencies, lapses in restraint, gossip toward others, and unfinished business provide far greater opportunities for improvement than examining and gossiping over flaws in those around us. Marcus Aurelius suggested that by focusing outward and judging our neighbors, we breed discontent and excuse our need for ethical development.</li></ul>

Focus Inward, Not Outward

Daily time set aside for meditation, reflection, and honest self-appraisal concerning one’s deeds and temperament represents a significant practice emphasized in Marcus Aurelius’ Stoic leadership. Only by setting aside dedicated time for inner contemplation of our actions, motivations, and weaknesses can we align more closely with Stoic ideals of rationality, justice, courage, and moderation. This enables ongoing personal evolution. We must constantly remain mindful of our capabilities and shortcomings rather than growing complacent or distracted with external stimuli like material possessions

Practice mindfulness & Self-Reflection

<ul><li class="ql-align-justify">For Marcus Aurelius, true virtue stemmed not from gathering accolades, glory, or the empty praise of others but from exercising wisdom, moderation, and just action aligned with natural law. He remarks in Meditations that one focused on goodness for its own sake may often garner hostility and resentment from lesser souls. However, satisfying one’s conscience matters far more than appeasing widespread consensus. Marcus Aurelius suggested that wisdom and restraint often distill hatred, whereas chasing fame or others’ approval weakens these higher principles. We should lead modest, disciplined.</li></ul>

Seek Virtue, Not Praise or Popularity

<ul><li class="ql-align-justify">An extension of virtuous self-leadership, Aurelius’s Stoic teachings emphasize acting from conscience and principles rather than for perceived rewards or acclaim. As social creatures, receiving validation feels comforting. However, chasing these superficial ends above adhering to our concept of justice breeds hypocrisy and erodes ethical foundations. Marcus posited avoiding contradiction between one’s external persona and internal beliefs is critical for sustaining wisdom and progress. Therefore, we must ensure our deeds align with our reasoned sense of virtue, kindness, honesty, and logic.</li></ul>

Perform Actions Because They Are Right

<ul><li class="ql-align-justify">Finally, comparing ourselves to others or measuring self-worth by external indicators of success contradicts Marcus Aurelius’ emphasis on self-mastery and virtue ethics. He would argue that genuine progress emerges not from trivial competitive impulses and public measures of one’s superiority over peers. Instead, enlightenment and human flourishing derive from the inward pilgrimage one makes through practicing wisdom, discretion, the study of logic and nature, mastery over wayward impulses, and detachment from empty accolades.</li></ul>

Progress Comes From Working On Yourself

<ul><li class="ql-align-justify">Marcus Aurelius remarks that true contentment relies on internal development rather than superficial comparisons. By avoiding external reference points for our worth, we recognize that lasting growth stems solely through self-discipline and perfecting reason, character, and goodwill towards others.</li><li class="ql-align-justify">By internalizing Marcus Aurelius' core advice to understand our limited control, focus our attention inward, reflect mindfully on bettering ourselves daily, prioritize virtue above fame, act from conscience instead of compensation, and measure progress through self-mastery.</li></ul>

Marcus Aurelius' Wisdom

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Motivation & Inspiration

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Habits

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Mental Health

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Meditation

How To Focus on Yourself and Not Others - Marcus Aurelius

<ul><li class="ql-align-justify">Obesity is an ever-present epidemic. Kidney specialists define obesity as being overweight to the point that if has negative health consequences. To reverse those negative effects, you must lose weight.</li><li class="ql-align-justify">Dr.Fung notes that most doctors and dieticians prescribe eating fewer calories and burning even more calories originate from food. A calorie is a unit of energy, calculated by burning foods in the lab and and measuring the amount of heat released</li></ul>

1. We Face An Obesity Epidemic

<ul><li class="ql-align-justify">We begin with the history of counting calories. The practice began in the early 1900s with a series of bestsellers that claimed calories were responsible for weight gain. These books advised that the best way to lose weight was to cut calories.</li><li class="ql-align-justify">This idea couldn't be more farfetched. These earlier theories are known as calorie focused diets or caloric diets. They claim that the reasons you can't lose weight are that you eat too much and are lazy.</li><li class="ql-align-justify">In truth, this is far from the case.</li></ul>

2. Don't Focus On Calories

<ul><li class="ql-align-justify">In the late 1970s, fat became the new thing to avoid. Eating too much fat was linked to heart disease and is a key cause of obesity</li><li class="ql-align-justify">Everyone seemed to adopt a low-fat, high carb diet in response to this new finding. the basis of the food pyramid soon shifted to bread, pasta and potatoes. For decades, this high carb diet has been considered the healthier solution. But this is also a mistake.</li></ul>

3.Don't Focus on Fat

"Fat is simply the body's stored food energy. In times of food scarcity, stored food(fat) is naturally released to fill the void. The body does not burn muscle to feed itself until all the fat stores are used. It's crucial to note that... beneficial adaptive changes do not occur in the caloric-reduction diet strategy."

<ul><li class="ql-align-justify">Dr.Jason Fung argues that neither calories nor fat are the main causes of weight gain. Rather, hormones are the primary driver of weight gain. The foods we eat contribute significantly to our hormones. These are also genetic factors in weight gain.</li><li class="ql-align-justify">Hormones regulate your body fat. They control hoe much fat you store, where it gathers, and how your body ends up using it in the future.</li><li class="ql-align-justify">So weight management goes beyond keeping tabs on calories in and out. </li></ul>

4. Focus On Hormones

"Seventy percent of your tendency to gain weight is determined by your parentage. Obesity is overwhelmingly inherited."

<ul><li class="ql-align-justify">Five assumptions underlie "The Calorie Deception"</li></ul><ol><li class="ql-align-justify">The 1st  is that you can cut calories by exercising. This calorie deficit diet is often not sustainable, and most will fail at it. While you are likely not to experience any long-term changes. If you cut incoming calories, you will eventually have to cut the calories you burn.</li><li class="ql-align-justify">The 2nd fallacy is how your metabolic rate is steady. This false idea comes from the common belief that you regularly burn a certain number of calories. But this belief cannot consider all the variables of metabolism.</li></ol>

5. There Are Five False Assumptions About Calories

3.The 3rd  is that we cannot control calorie storage. we assume we can control our eating habits. However our bodies are the primary driving factors in when we eat & how much we consume. But Body fat regulation is automatic like breathing4.The 4th is that fat grows inexplicably. This couldn't be further from the truth. Nothing in our bodies happens by accident. Hormones control everything5.The 5th assumptions is all calories are alike. Proteins, fats & carbs all contain calories & your body uses these building blocks in different ways &  stimulates different hormone contributing to obesity

<ul><li class="ql-align-justify">Hormonal imbalance is responsible for obesity</li><li class="ql-align-justify">Hormones are molecules that deliver messages to cells. An example is insulin, which lets cells know when to take glucose out of the blood and use it as energy</li><li class="ql-align-justify">High Insulin levels encourage fat storage, while low levels are responsible for fat burning. Also when your insulin level is high over an extended period, your body is likely to store more fat. It's possible to gain weight simply by prescribing you insulin. The hormone is powerful enough to outweigh what you eat. Too much insulin over period will likely make you obese and unhealthy.</li></ul>

6. Hormone Imbalance is to Blame for Obesity

<ul><li class="ql-align-justify">Social factors make it harder to lose weigh. The food industry influences you through "triggering messaging".</li><li class="ql-align-justify">Big companies make money by selling you profitable food. It doesn't matter whether it is healthy or not.</li><li class="ql-align-justify">The food industry has three myths, The first is that snacking is good for health. The second is that breakfast is the most important meal of the day. The third is that adding fruits and vegetables to your diet makes it healthy. Big companies design these myths to help them sell their products.</li></ul>

7.Social Factors Contribute to Obesity

<ul><li class="ql-align-justify">There is a link between socioeconomic status and obesity. States with the highest poverty levels also have the highest levels of obesity. The reason is that the cheapest and most filling foods are often refined carbohydrates. These are cheapest because there are agricultural subsidies for corn and wheat growers. This amounts to state-sponsored obesity. It targets the poorest and most vulnerable members of society.</li></ul>

"There is simple answer to the question of what to eat at snack time. Nothing. Don't eat snacks. Period. Simplify your life."

<ul><li class="ql-align-justify">Carbohydrates drive up blood sugar, which increases insulin levels. Over time these high amounts of insulin lead to increased fat storage and ultimately weight gain.</li><li class="ql-align-justify">Sugar is the chief villain. Its most common forms are glucose and fructose. Glucose drastically drives up blood sugar levels. Your body is then forced to churn out more insulin, which contributes to sugar getting into the cells. Fructose has a different effect. It goes directly to the liver instead of being stored in the cells. The liver then breaks the fructose down and stores the excess as fat. The result is often a fatty liver.</li></ul>

8. Carbohydrates Are the Secret Assassin in Our Diets

<ul><li class="ql-align-justify">Insulin resistance causes your body to produce more insulin, creating a significant spike in insulin levels. The effect is an even greater storage of fat in the liver and an even greater insulin resistance.</li><li class="ql-align-justify">This is a vicious cycle, where your liver constantly fights for its life due to your carbohydrate intake. The remedy is to reduce sugar in your diet. This will lower your insulin levels, ultimately causing significant weight loss.</li><li class="ql-align-justify">You do not have to cut out the carbs altogether. Some carbohydrate containing foods can be healthy choices. These include eggplant, kale, spinach, carrots, broccoli</li></ul>

<ul><li class="ql-align-justify">Don't assume you can eliminate sugar in your diet. You can introduce healthier options and target the unhealthiest foods to get rid of.</li><li class="ql-align-justify">The glycemic index helps identify good carbs and bad carbs. When a carb has a high glycemic index and load score, it is likely to have the greatest impact on your blood sugar. Ultimately, this means greater insulin levels.</li><li class="ql-align-justify">Avoid high-glycemic foods like white bread, processed cereals, soft drinks and candy. Substitute for low glycemic index foods like vegetables and some fruits.</li></ul>

9. Know Which Carbs to Target

<ul><li class="ql-align-justify">All diets work and fail in equal measure. They fail because weight loss is not permanent. For weight loss to be permanent, you have to lose weight until you reach your body's set weight. In essence, this then resets your brain's 'fat thermostat.'</li><li class="ql-align-justify">To lose weight:</li></ul><ol><li class="ql-align-justify">Reduce added sugars, simple carbs and highly processed grains.</li><li class="ql-align-justify">Make proteins 30% of your total calories.</li><li class="ql-align-justify">Consume natural fats.</li><li class="ql-align-justify">Increase your consumption of fibre and vinegar.</li></ol><ul><li class="ql-align-justify">But this is only one part of the solution. By the time you become obese, your body has likely already had long term insulin resistance.</li></ul>

10. Learn the Complete Solution to Obesity

"Natural unprocessed fats include olive oil, butter, coconut oil, beef tallow and leaf lard."

<ol><li class="ql-align-justify">Don't focus on calories or fat to lose weight.</li><li class="ql-align-justify">Carbohydrates, particularly sugar are responsible for excessive weight gain.</li><li class="ql-align-justify">The food industry is partly responsible for the increase in obesity</li><li class="ql-align-justify">Hormones particularly insulin are responsible for weight gain an are integral to weight loss.</li><li class="ql-align-justify">Low-carb, mid-protein diets are best for losing weight.</li><li class="ql-align-justify">Fasting is crucial in keeping insulin at optimum levels</li><li class="ql-align-justify">Substitute added sugars, processed foods, and simple carbs with healthy fats, fibres and vinegar.</li><li class="ql-align-justify">Avoid high-glycemic foods like white bread, processed cereals and soft drinks</li><li class="ql-align-justify">Snacking is not good. </li></ol>

Key Takeaways include:

The Obesity Code is a timely read that offers insight into the obesity epidemic. It delves into the current myths of weight loss and offers incredible insights into factors that lead to obesity. This book is a step-by-step guide on losing weight and rebooting your health.

FROM NEW YORK TIMES BESTSELLING AUTHOR DR. JASON FUNG: The landmark book that is helping thousands of people lose weight for good. Harness the power of intermittent fasting for lasting weight loss. Understand the science of weight gain and insulin resistance. Stop suffering and ditch calorie counting, yoyo diets, and excessive exercise. In this highly readable book, Dr. Jason Fung, long considered the founder of intermittent fasting, sets out an original theory of obesity and weight gain. He reveals that everything you've been told about how to lose weight is wrong: weight gain is driven by hormones, and only by understanding the effects of insulin and insulin resistance can we achieve lasting weight loss. Dr. Fung shares five basic steps to controlling your insulin for better health. And he explains how to use intermittent fasting to break the cycle of insulin resistance and reach a healthy weight—permanently.

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Food

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Exercise & Fitness

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Sports

Jason Fung

The Obesity Code

<ul><li class="ql-align-justify">The First 20 Hours is about rapid skill acquisition: picking up new skills as quickly as possible. You can go from knowing nothing to performing well in a very short period. </li><li class="ql-align-justify">It could take 20 hours or less.</li></ul>

Introduction

<ul><li class="ql-align-justify">You probably have a skill you have always wanted to learn. May be it's playing the piano, doing well on the tennis court, or becoming conversational in French. It's never too late to learn your chosen skill. One of the most common regrets is not pursing give up before even learning the basics, because they believe it's too late.</li><li class="ql-align-justify">However, you can use rapid skill acquisition to kick start your experience. By using this technique, you can become competent in the skills you want to learn by putting in 20 hours if work. These hours will make to learn basics but skill mastery will take longer</li></ul>

Use Rapid Skill Acquisition to Learn Within 20 Hours

<ul><li class="ql-align-justify">The First few hours of leaning something new are always the hardest; this is where most people give up. This said, if you break your 20 hours down into an hour of practice per day, you will rapidly improve.</li><li class="ql-align-justify">You will find it much easier to continue building your skills after you've completed the first 20 hours. Once you get through the first 20 hours, you'll have significant practice will be easier. To make the most of these initial 20 hours, adopt the ten principles of rapid skill acquisition.</li></ul>

"Skill is the result of deliberate consistent practice, and in early-stage practice, quantity and speed trump absolute quality. The faster and more often you practice, the more rapidly you'll acquire the skill"

10 Clear principles to improve the efficiency of your skill acquisition:
<ol>
<li>Choose a lovable project</li>
<li>Focus your energy on one skill at a time</li>
<li>Define your target performance level</li>
<li>Deconstruct the skill into sub skills </li>
<li>Obtain critical tools</li>
<li>Eliminate barriers to practice</li>
<li>Make dedicated time for practice</li>
<li>Create fast feedback loops</li>
<li>Practice by the clock in short bursts</li>
<li>Emphasize quantity and speed.</li>
</ol>

Apply the Ten Principles of Skill Acquisition

"The best thing that can happen to a human being is to find a problem, to fall in love with that problem, and to live trying to solve that problem, unless another problem even more lovable appears"

<ul><li class="ql-align-justify">There are probably many skills you'd like to acquire. But the first step of rapid skill acquisition is choosing to focus on one. Start by making a list of all the skills you're interested in, and pick the one most exciting to you right now. This excitement will help you stay motivated through your practice</li><li class="ql-align-justify">Use your time wisely when trying to learn something new, since you may only have about an hour a day to dedicate to it. Trying to learn multiple concepts at once would mean slow progress, which is not motivating at all.</li></ul>

Lean Your Chosen Skill by Focusing Your Energy

"Pick one, and only one, new skill you wish to acquire. Put all of your spare focus and energy into acquiring that skill and place other skills on temporary hold."

<ul><li class="ql-align-justify">Practice in 20 minute bursts so that you can focus all your energy on your chosen learning task. These bursts should involve deliberate and consistent practices. </li><li class="ql-align-justify">The faster and more often you practice the quicker you'll acquire the skill.</li></ul><ol><li class="ql-align-justify">Research the skill and related topics</li><li class="ql-align-justify">Jump in over your head</li><li class="ql-align-justify">Identify mental models & mental hooks</li><li class="ql-align-justify">Imagine the opposite of what you want</li><li class="ql-align-justify">Talk to practitioners to set expectations</li><li class="ql-align-justify">Eliminate distractions in your environment</li><li class="ql-align-justify">Use spaced repetition & reinforcement for memortization</li><li class="ql-align-justify">Create scaffolds & checklists</li><li class="ql-align-justify">Make & test predictions</li><li class="ql-align-justify">Honor your biology.</li></ol>

Apply the 10 Major Principles of Effective Learning

"Skill acquisition requires practicing the skill in question. It requires significant periods of sustained, focused concentration. It requires creativity, flexibility and the freedom to set your own standard of success.

<ul><li class="ql-align-justify">Deciding how proficient you want to become at your chosen skill is the third principle in rapid skill acquisition. This is called your "Target Performance Level". It's important because if you can envision the end goal, it'll be easier to get there. Decide what level of skill is "good enough" for you. For example, if you're learning to play an instrument, consider whether you want to play a few songs by heart or jump into a jam session.</li></ul>

Choose your Skill

<ul><li class="ql-align-justify">As well as choosing your skill level, you also have to use smaller steps. Break your chosen skills down into bite-sized pieces that you can tackle one by one. You don't attempt to down an entire meal in one bite, and you shouldn't try to learn a skill in one swing.</li><li class="ql-align-justify">By dividing the work ahead of you, progress will be easier, and the steps you need to take to succeed will be clearer.</li><li class="ql-align-justify">As well as defining the specific skill level you want to pursue, you need to identify the tools you need to succeed at your skill level. The tools are the fundamental building blocks of your skills. </li></ul>

Use Smaller Steps & Acquire The Tools You Need

<ul><li class="ql-align-justify">When learning a skill, there will always be barriers that interfere with your learning process. So, consider any emotional roadblocks that may stand in your path, like fear or self-doubt. Remove any distractions, like a phone that might ring. Create a distraction less learning environment.</li></ul>

Limit Distractions

"If you want to get good at anything where real life performance matters, you have to practice that skill in context. Study by itself, is never enough."

<ul><li class="ql-align-justify">In today's world, people are busier than ever. So, if you want to learn a new skill, you need to make time to practice. Identify other activities in your life that you aren't fond of, and work to cut those out. Fill that time with practicing your new skill. Your goal is to free up at least 90 minutes for practice each day by cutting low-value activities as much as possible. You could divide this time into three to five practice sessions.</li><li class="ql-align-justify">Can use Pomodoro technique</li></ul>

Give Yourself Time to Practice

<ul><li class="ql-align-justify">Practice in brief bursts. Shorten your working periods so you can avoid working on difficult or tedious activities for extended periods. Such activities can be draining and often lead to inefficiency. </li><li class="ql-align-justify">When you first start learning the hours of practice seen to drag on longer and longer. Because the task is difficult, it feels like you've spent longer practicing than you have.</li><li class="ql-align-justify">Avoid this feeling by using a 20-Minute timer. The timer will let you know how long you've been practicing. Since you'll know how long you've been working, you'll be more motivated during that period.</li></ul>

Prioritize Quantity & Speed By Practicing in Short Bursts

<ol><li class="ql-align-justify">Decide exactly what you want to be able to do, and to what level</li><li class="ql-align-justify">Deconstruct a skill into the smallest possible subskills </li><li class="ql-align-justify">Learn enough about each sub-skill to able to practice intelligently and self-correct during practice.</li><li class="ql-align-justify">Remove physical, mental and emotional barriers that get in the way of practice.</li><li class="ql-align-justify">Practice the most important sub-skills for at least 20 Hours.</li></ol>

In Summary, to acquire a skill quickly

<ul><li class="ql-align-justify">Focus on one skill at a time</li><li class="ql-align-justify">Get the right tools for the job</li><li class="ql-align-justify">Remove distractions from your environment and address the fears</li><li class="ql-align-justify">Prioritize quantity and speed over quality in the first 20 hours</li><li class="ql-align-justify">Cut low value activities from your day. Use free time to practice your skills for at least 90 minutes. This can be broken into shorter bursts</li><li class="ql-align-justify">Track your progress and give yourself feedback, or else find a coach.</li></ul>

Let's run through some top tips to help you with your learning process:

The First 20 Hours focuses on the idea that you can become relatively good at anything within 20 hours.

Forget the 10,000 hour rule— what if it’s possible to learn the basics of any new skill in 20 hours or less?   Take a moment to consider how many things you want to learn to do. What’s on your list? What’s holding you back from getting started? Are you worried about the time and effort it takes to acquire new skills—time you don’t have and effort you can’t spare?   Research suggests it takes 10,000 hours to develop a new skill. In this nonstop world when will you ever find that much time and energy? To make matters worse, the early hours of prac­ticing something new are always the most frustrating. That’s why it’s difficult to learn how to speak a new language, play an instrument, hit a golf ball, or shoot great photos. It’s so much easier to watch TV or surf the web . . .   In The First 20 Hours, Josh Kaufman offers a systematic approach to rapid skill acquisition— how to learn any new skill as quickly as possible. His method shows you how to deconstruct com­plex skills, maximize productive practice, and remove common learning barriers. By complet­ing just 20 hours of focused, deliberate practice you’ll go from knowing absolutely nothing to performing noticeably well.   Kaufman personally field-tested the meth­ods in this book. You’ll have a front row seat as he develops a personal yoga practice, writes his own web-based computer programs, teaches himself to touch type on a nonstandard key­board, explores the oldest and most complex board game in history, picks up the ukulele, and learns how to windsurf. Here are a few of the sim­ple techniques he teaches:<ul><li>Define your target performance level: Fig­ure out what your desired level of skill looks like, what you’re trying to achieve, and what you’ll be able to do when you’re done. The more specific, the better.</li><li>Deconstruct the skill: Most of the things we think of as skills are actually bundles of smaller subskills. If you break down the subcompo­nents, it’s easier to figure out which ones are most important and practice those first.</li><li>Eliminate barriers to practice: Removing common distractions and unnecessary effort makes it much easier to sit down and focus on deliberate practice.</li><li>Create fast feedback loops: Getting accu­rate, real-time information about how well you’re performing during practice makes it much easier to improve.</li></ul>Whether you want to paint a portrait, launch a start-up, fly an airplane, or juggle flaming chain­saws, The First 20 Hours will help you pick up the basics of any skill in record time . . . and have more fun along the way.

mindfulness

Mindfulness

timemanagement

Time Management

Josh Kaufman is an independent business teacher, education activist, and author of The Personal MBA: Master the Art of Business.Josh's unique, multidisciplinary approach to business education has helped hundreds of thousands of readers around the world master foundational business concepts on their own terms, and his work has been featured in BusinessWeek, Fortune, and Fast Company, as well as by influential websites like Lifehacker, HarvardBusiness.org, Cool Tools, and Seth Godin's Blog.

Josh Kaufman

The First 20 Hours

<ul><li>The Lone Wolf, The Iconoclast, The Self-directed Trailblazer. In masculine archetype, the sigma male rejects hierarchies, conventional. Focused intensely on continuous self-improvement and mastery.</li><li>The Sigma marches to the beat of his own drum. He lives life on his own terms , guided by an internal compass rooted in autonomy and self-actualization. The sigma forges an unconventional autonomous path that shuns prescribed rules and norms.</li><li>Sigmas derives deep confidence, introspection, and authenticity.</li><li>Sigmas primary drive is relentless self development across mental, physical and spiritual realms.</li></ul>

Why Sigma Male are so Special among others?

<ul><li>Sigma males forge their own path in life. They don't follow established norms or rules. Instead they think independently and chart their own course based on their personal goals and vision.</li><li>Sigmas are not afraid to be unconventional as they pursue autonomy.</li></ul>

They Blaze Their Own Trail.

<ul><li>Unlike alphas who crave social validation, sigmas aren't worried about receiving approval or accolades from others. They aren't people- pleasers and don't depend on external validation. Sigmas derive confidence from within. Their sense of self-worth comes from following their convictions.</li></ul>

They Don't Seek Validation 

<ul><li>Sigmas exude quiet confidence. They believe in themselves and their abilities. This self-confidence allows them to pursue challenges without self-doubt or hesitation. </li><li>Sigmas know what they bring to the table and don't feel the need to boast. Their composure under pressure commands respect.</li></ul>

They are Highly Confident and Self-Assured

<ul><li>Sigma males are relentlessly driven. They set challenging goals for themselves across different domains. They have high personal standards of achievement and aspire to accomplish great things in life. </li><li>Sigmas are intensely focused, able to drown out distractions and put their nose to the grindstone.</li></ul>

They are Ambitious Go-Getters

<ul><li>Sigmas spend a lot of time in thoughtful reflection and meta-analysis of their own mindset and behavior. They are constantly looking to improve themselves through mindset shifts or new skills.</li><li>Sigmas enjoy challenging. intellectual stimulation and have active inner lives. They prize knowledge and competence.</li></ul>

They are Introspective and Cerebral

<ul><li>Sigma males abhor being controlled or placed in subordinate roles. They cherish their freedom to think and act as they please.</li><li>Sigmas prefer to blaze their own trail rather than follow someone else's lead. They like taking charge of their own destiny without oversight.</li></ul>

They Value Autonomy and Independence 

<ul><li>Sigmas are introverted nonconformists who shun the herd mentality. They prefer their own company to socializing with groups and derive energy from solitude.</li><li>Sigmas dislike constraints on their time and freedom that come from group activities. They march to the beat of their own drum.</li></ul>

They Are Lone Wolves Who Prefer Solitude

<ul><li>Sigmas frame reality with an internal locus of control. They believe in determinism over fate. Rather than resign themselves to circumstances, they take positive action to better their situation.</li><li>Sigmas define success on their own terms, not by external standards. They design the lifestyle they want.</li></ul>

They Live Life on Their Own Terms

<ul><li>Sigmas spurn social hierarchies and reject the idea of settling into predefined roles. They may oscillate between omega, alpha and other roles as it suits their purpose.</li><li>Sigmas establish informal authority in a group based on competence as opposed to rank. They interact with people across the hierarchy as equals.</li></ul>

They Don’t Conform to Social Hierarchies

<ul><li>Sigmas prize self-actualization and self-development above all else. Their core drive is continuous self-improvement across physical, mental and spiritual domains.</li><li>Sigmas seek to master their psychology, emotions and thinking patterns. They pursue growth opportunities and enjoy pushing their capabilities.</li><li>Sigma males are highly independent men who focus intensely on self-mastery and actualization. They prioritize autonomy, competence and living life on their own terms.</li><li>Sigmas don’t conform to social expectations and forge their own path.</li></ul>

They Focus on Self-Mastery and Improvement

<ul><li>Alpha Male.</li><li>Beta Male.</li><li>Gamma Male.</li><li>Delta Male.</li><li>Zeta Male.</li><li>Sigma Male.</li><li>Omega Male.</li></ul>

 A Guide to the 7 Male Personalities

<ul><li>Exuding charm and machismo, they’re known for their natural confidence and exceptional leadership abilities. Anecdotally, alpha males are “the bad boy” of the male ecosystem. They know what they want, never back down from a fight, and aren’t afraid of making waves to obtain their goals.</li><li>Common personality traits: Brave, High-achieving, Social</li><li>Careers they excel at: CEO, Manager, Military general, politician.</li></ul>

Alpha males: are strong-willed leaders who love to take charge.

<ul><li>Shyer and more reserved, beta males value personal relationships over material wealth or career achievements. Pop culture suggests they’re great conversationalists and have a lot of success domestically. They’re often associated with happy, long-term marriages and children that adore them. Betas are communicative, creative, and make great romantic partners.</li><li>Common personality traits: Friendly, Gentle, Selfless</li><li>Careers they excel at: Doctor, Nurse, Social worker, Teacher</li></ul>

Beta males: Are extremely kind and down to earth.

<ul><li>Equally creative and adventurous, they’re often portrayed as fun-loving men of culture. They love to travel and believe their purpose in life is to have fun, rich, fulfilling experiences (ideally in exotic locations). Loud and bombastic, they’re constantly on the move and can create powerful friendships wherever they go.</li><li>Common personality traits: Adventurous, Fun-loving, Goofy</li><li>Careers they excel at: Actor, Event Coordinator, Pilot, Travel agent</li></ul>

Gamma males are the life of the party.

<ul><li>Highly adaptable, deltas are known for their competence and work ethic rather than their leadership and ambition. Delta males love learning new skills for the sake of improving themselves, not for power or extrinsic successes. Because of this, they often have a very healthy work-life balance. They’re dependable and unpretentious. Every male friend group benefits from delta males.</li><li>Common personality traits: Hardworking, Loyal, Responsible</li><li>Careers they excel at: Accountant, Dentist, Engineer, Firefighter</li></ul>

Delta males are very responsible and keep the world moving. 

<ul><li>There’s a reason the zeta male is the least talked about personality type in pop culture. They’re rare nonconformists who don’t care what other people think. They know themselves and refuse to change to fit into the rigid social standards of society. Zeta males are fierce creatives who blaze new paths for themselves and others.</li><li>Common personality traits: Creative, Independent, Self-aware</li><li>Careers they excel at: Actor, Artist, Musician, Writer</li></ul>

Zeta males are one-of-a-kind progressives.

<ul><li>They have all the confidence of alphas, but aren’t interested in power or social status. They have enough life experience to follow their own moral compass and spend their time helping other people discover their inner power. Sigma men’s natural wit, intuition, and sense of persuasion earn them the respect of their peers though they’re comfortable enough in themselves not to need it.</li><li>Common personality traits: Bold, Nurturing, Wise</li><li>Careers they excel at: Entrepreneur, Philosopher, Professor, Therapist</li></ul>

Sigma males are confident mentors who play by their own rules.

<ul><li>Pop culture portrays them as the shyer, more reserved yin to the zeta male’s yang. They’re independent and very comfortable in their own company. They’d rather spend time coming up with (usually brilliant) new ideas and inventions of their own instead of socializing with others. They have uncouth but delightful senses of humor and their theories often change the world for the better.</li><li>Common personality traits: Self-motivated, Strategic, Quiet</li><li>Careers they excel at: Chemist, Composer, Inventor, Mathematician</li></ul>

Omega males are skilled introverts who don’t need external validation.

<ul><li>Sigmas are self-directed and follow their own compass rather than external validation.</li><li>They have robust self-confidence that comes from within, not approval from others.</li><li>Sigmas set ambitious goals and work diligently to achieve them.</li><li>They spend time in introspection and seek continuous self-improvement.</li><li>Autonomy, independence and freedom are highly valued by sigma males.</li><li>Sigmas prefer solitude and don’t cave to group pressure or conformity.</li><li>They view success through their own lens, not by social standards.</li><li>Self-mastery across physical, mental and spiritual realms is the sigma male’s primary focus.</li></ul>

Key Takeaways

Type of Male Personalities & their Traits. Which Male are you?

Types Of Males & Why Sigma Males are so Special among all? 10 Traits Of a Sigma Male.

<ul><li>Flow is a state of total immersion while doing an activity. Flow comes from the intense concentration around your own actions and their immediate feedback. Think of a painter who carefully observes how straight his lines are or the accuracy of his colors. Think of a chess player who eagerly awaits his opponents move, all the while planning his own. Most of us only associate this state of flow with certain activities. However, it's possible to turn all aspects of our lives into a unified, flow experience. In doing so you can significantly improve your productivity and create a happier life.</li></ul>

<ul><li>The most crucial element of entering a flow state is to have clarity in your goals. This requires you always have a purpose for what you are doing. Hence, to enter a flow state you must think of step-by-step goals rather than the overarching goals. Although the overarching goal is check-mate, you should focus on how to clear a particular space or take your opponent's pieces.</li></ul>

The Conditions Required to Enter a Flow State

<ul><li>Some activities are more prone to flow. We enjoy games because they naturally make us lose ourselves in the micro-objectives. However, things get messier in our everyday lives. It is hard for us to keep track of our day-to-day goals as we deal with the minutiae of life. The best way around this is to give yourself goals for every activity you do. This integrates the activity into the rest of your life and gives it meaning along the way.</li></ul>

<ul><li>Feedback is crucial element of flow since it engages us through results. This allows us to learn and improve as we continue with our activities. Some tasks are not enjoyable because their feedback isn't immediately apparent, so they don't give us a sense of growth or learning</li><li>One way of making these activities fun and engaging is to turn into games. For instance, you can try to fold your clothes quicker by trying new techniques. You should no longer find them as uninteresting as they used to be.</li></ul>

The Importance of Feedback

"Control of consciousness determines the Quality of Life."

FLOW which is defined as being completely absorbed in an activity. This book examines how people can achieve flow and its positive effects on their lives. It also looks at how individuals can use it to bring out their best potential.

“Csikszentmihalyi arrives at an insight that many of us can intuitively grasp, despite our insistent (and culturally supported) denial of this truth. That is, it is not what happens to us that determines our happiness, but the manner in which we make sense of that reality. . . . The manner in which Csikszentmihalyi integrates research on consciousness, personal psychology and spirituality is illuminating.” —Los Angeles Times Book ReviewThe bestselling classic that holds the key to unlocking meaning, creativity, peak performance, and true happiness. Legendary psychologist Mihaly Csikszentmihalyi's famous investigations of "optimal experience" have revealed that what makes an experience genuinely satisfying is a state of consciousness called flow. During flow, people typically experience deep enjoyment, creativity, and a total involvement with life. In this new edition of his groundbreaking classic work, Csikszentmihalyi ("the leading researcher into ‘flow states’" —Newsweek) demonstrates the ways this positive state can be controlled, not just left to chance. Flow: The Psychology of Optimal Experience teaches how, by ordering the information that enters our consciousness, we can discover true happiness, unlock our potential, and greatly improve the quality of our lives.

Good to Great

How To Focus on Yourself and Not Others - Marcus Aurelius

The Obesity Code

The First 20 Hours

Types Of Males & Why Sigma Males are so Special among all? 10 Traits Of a Sigma Male.

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