# Neurohackingly — Full Content
> The public learning journey of Lukas Zangerl — short, dense posts on productivity, AI, neuroscience, and personal growth.
All 213 published posts, newest first. Each post starts with a metadata block linking to its canonical HTML version. A curated index lives at [llms.txt](https://neurohackingly.com/llms.txt).
# From Student to Course Creator: 18 Months of Building Die Produktivitäts-Werkstatt
> How Ali Abdaal's LifeOS inspired me to build my own 12-week productivity course — and what 18 months of building taught me.
- Canonical: https://neurohackingly.com/building-the-produktivitaets-werkstatt/
- Published: 2026-02-15
- Updated: 2026-02-15
- Author: Lukas Zangerl
- Status: finished
- Confidence: highly likely
- Importance: 6/10
- Tags: productivity, life-design, meta
Hello Friend 👋
Eighteen months ago, I started building something I never planned to build.
What began as notes from Ali Abdaal's courses and workshops slowly turned into a full 12-week productivity course — in German. I called it **Die Produktivitäts-Werkstatt** (The Productivity Workshop), and it lives at [pwerkstatt.com](https://pwerkstatt.com).
Today, I want to take you behind the scenes of that journey. Not the polished version. The real one.
* * *
## Where It All Started
If you've been reading this newsletter for a while, you know I've been deep in Ali Abdaal's world. I joined his [Annual Planning Workshop](/my-review-on-ali-abdaals-feel-good-productivity-annual-planning-workshop-2024/), participated in his [Productivity Lab](/productivity-lab-journey-focusing-on-focus/), and eventually took his LifeOS course — which I documented in a five-part series:
- [⭐ Life OS w/ Ali Abdaal - Day 1](/life-os-w-ali-abdaal-day-1/)
- [🚀 Life OS w/ Ali Abdaal Day 1 - Pt. 2](/lifeos-w-ali-abdaal-day-1-p-2/)
- [💥 Reactive ⇉ Proactive (Life OS Week 2)](/reactive-proactive-life-os-week-2/)
- [💚 LifeOS w/ Ali Abdaal, Part 3](/lifeos-w-ali-abdaal-part-3-2/)
- [🗓️ LifeOS w/ Ali Abdaal, Part 4](/the-90-day-success-formula/)
Every course I took, I found myself translating the concepts for friends, family, and colleagues. People who don't consume English productivity content. People who would never sign up for an Ali Abdaal course — not because they don't need it, but because the language barrier is real.
That's when the idea hit me: **What if I built a German-language productivity course that combines the best frameworks I've learned — and actually walks people through implementing them?**
Not a weekend workshop. Not a YouTube playlist. A proper 12-week guided program.
* * *
## The Building Process
Let me be honest about the timeline. This wasn't a "had an idea on Monday, launched on Friday" story.
**Summer 2024** — I launched a beta version on Kajabi with 20 participants who got to test the course for free.
There were no polished slides or pre-recorded masterclasses.
I created the videos for the next week during the previous week.
My tools: Loom for recording, Miro for visual presentations.
I time-blocked my calendar — dedicated blocks for recording videos, building presentations, and editing.
Here's what a typical week looked like:
This was my Marshmallow Challenge moment — start building, see what falls, adjust.
Then came my first attempt at a paid launch. I promoted the course at a free workshop in October 2024. The result? Two sign-ups. Not exactly a stampede. But hey — two real people paid to join what I was building.
**February 2025** — I reached out to [Landsiedel NLP Training](https://www.landsiedel.com/), one of the largest German-speaking personal development platforms, and got the chance to present my course to over 200 people.
17 signed up.
Over 5,000€ in revenue.
From two sign-ups at a free workshop to 17 from a single pitch — that felt like a turning point.
I built a community on Circle.so and refined everything down to the last detail:
**Summer 2025** — Then something unexpected happened.
After taking [codefast](https://codefast.com) by Marc Lou and [How to Build Your Own Apps](https://buildyourownapps.com/) by Nat Eliason, I decided to code my own platform from scratch.
Kajabi and Circle.so were costing me over 200€/month —
and I wanted full control over the experience.
So I built the entire thing myself: signup flow, automated email sequences, video hosting, the works.
**Now (February 2026)** — I'm expanding the course with a dedicated AI productivity module.
The goal: implement the system of the Produktivitäts-Werkstatt with AI, working as a personal productivity coach.
* * *
## What I Didn't Expect
Three things surprised me about this process.
**1. Teaching forces clarity.** You think you understand something — until you have to explain it to someone who's never heard of it. Every fuzzy concept gets exposed.
**2. Building in German was harder than expected.** "Deep work," "time blocking," "quarterly quests" — none of these translate naturally. Finding terminology that feels native, not imported, took weeks.
**3. I became my own best case study.** As I wrote about in [The High Cost of Perfection](/thc/) — the irony of procrastinating on a productivity course was not lost on me. I had to use my own system to build the system.
* * *
## What's Next
Die Produktivitäts-Werkstatt is far from finished.
Every cohort teaches me something new, every student brings a different challenge, and every iteration makes the course a little bit better.
If you're a German speaker (or know someone who is) and you've ever felt like all the good productivity content is locked behind an English paywall — check it out at [pwerkstatt.com](https://pwerkstatt.com).
And if you're thinking about building something yourself — my biggest lesson from these 18 months is simple: **Start with 20 beta testers, not 18 months of planning.**
Have a meaningful week,
Lukas 🚀
---
# The Pilot-Plane-Engineer Framework
> The Pilot-Plane-Engineer Framework
- Canonical: https://neurohackingly.com/pilot-plane-engineer-framework/
- Published: 2025-07-15
- Updated: 2025-09-11
- Author: Lukas Zangerl
- Tags: newsletter
Last week, I presented at the [Landsiedel NLP Conference](https://www.landsiedel-seminare.de/nlp/nlp-kongress/nlp-kongress-zeilitzheim-2025.html#:~:text=Meistere%20KI%20als%20Coach%2C%20bevor%20KI%20dich%20meistert!%0AK%C3%BCnstliche,Ziel%3A%20weniger%20Ablenkung%2C%20mehr%20Fokus%20und%20eine%20Energie%2C%20die%20bleibt.) in Zeilitzheim about productivity and AI.
I shared how I'm using AI tools to build practical productivity solutions, starting with Ali Abdaal's Pilot-Airplane-Engineer framework.
## **The Pilot, the Plane, and the Engineer**
Ali Abdaal's framework divides productivity into three essential roles:
👨✈️ **The Pilot (10%)** sets your direction. He is responsible for creating a long-term vision, defining goals, and monitoring progress. Think weekly planning sessions, daily manifestos, and quarterly reviews.
✈️ **The Airplane (80%)** does the actual work. This role has three phases:
* **Takeoff**: The hardest part requiring the most energy
* **Cruise**: Maintaining focus, avoiding distractions, adjusting course as needed
* **Landing**: Recording accomplishments and preparing the next concrete steps
🛠️ **The Engineer (10%)** optimizes your systems. He maintains tools, refines processes, and ensures everything runs smoothly.
My key insight? Most of us spend too much time planning (Pilot) or tweaking systems (Engineer) and not enough time executing (Airplane).
## The Productivity Framework inspired me to program a self-assessment quiz
Using Claude Code I built an interactive assessment tool.
{/* TODO: re-embed video from Bunny.net */}
After answering 15 questions, you'll receive the following 3 metrics:
* Your current percentage distribution across the three roles
* How well you perform in each role (scored 0-100%)
* The ability to download everything as a PDF and as an image
## Here's a template to create your own quiz with AI
### Step 1: Create Your Quiz Foundation
```Prompt 1
Build a complete quiz website in one HTML file:
- Welcome page with "Start Quiz" button
- 10 questions shown one at a time
- 4 answer choices per question (A, B, C, D buttons)
- Progress bar showing "Question X of 10"
- Results page showing score and custom message
- "Download Results" button that saves an image
- "Try Again" button to restart
- Modern design with smooth animations
- Works perfectly on phones and computers
Use a friendly blue color scheme. Make it look professional like Typeform.
```
### Step 2: Insert Your Quiz Content
```Prompt 2
Now add my quiz content. Replace everything with:
QUIZ TITLE: [Your title here]
DESCRIPTION: [One sentence describing your quiz]
QUESTIONS:
1. [Your first question here]
A) [First answer option]
B) [Second answer option]
C) [Third answer option]
D) [Fourth answer option]
CORRECT: [Letter of correct answer]
[Copy this format for all 10 questions]
RESULTS MESSAGES:
- Score 90-100%: "[Your message for top scorers]"
- Score 70-89%: "[Your message for good scores]"
- Score 50-69%: "[Your message for average scores]"
- Score 0-49%: "[Your message for low scores]"
```
### Step 3: Personalize Your Quiz
```Prompt 3
Now customize it:
1. Change the main color from blue to [your favorite color]
2. Add your logo/name at the top: "[Your name/brand]"
3. Include social sharing: "Share your score on Twitter/Facebook"
4. Add a PDF download with detailed results
5. Make sure everything works smoothly
6. Save the final version as my-quiz.html
Test it once more and confirm it's ready to use!
```
* * *
If you want to try my quiz, you can do so at this link: [produktiv.me/tuv](https://www.produktiv.me/tuv/) (unfortunately only in German)
## **What This Means for You**
AI tools like Claude Code and Cursor have democratized app development. You don't need years of coding experience to build useful tools.
I'm already working on my next project: an app that generates personalized audio hypnosis sessions. Input your preferences (voice type, duration, goal), and it creates a custom auditory hypnosis - like a 5-minute sleep meditation with a soothing female voice.
These tools aren't perfect - my Productivity Workshop site is still a prototype. But they're solid enough to provide real value and test ideas quickly.
{/* TODO: re-embed video from Bunny.net */}
## **Your Turn**
What productivity challenge could you solve with a custom tool? 😄
If you found this helpful, click the thumbs up below. I'd love to share more about building practical AI solutions.
Have a great week!
xx Lukas
* * *
## Other helpful Resources
* [Claude Code Best Practices](https://www.anthropic.com/engineering/claude-code-best-practices) - Tips and tricks for using Claude Code effectively
* [Short guide on Vibecoding](https://github.com/EnzeD/vibe-coding?tab=readme-ov-file) - Using Gemini 2.5 Pro Thinking and Cursor with Claude Sonnet 4 Thinking
* Create beautiful design: [https://aura.build/](https://aura.build/)
* Boilerplate Tool: [https://mcpboilerplate.com/](https://mcpboilerplate.com/)
* Icons: [https://lucide.dev/](https://lucide.dev/)
* Vibe-Coding-Guide: [https://dev.to/wasp/a-structured-workflow-for-vibe-coding-full-stack-apps-352l](https://dev.to/wasp/a-structured-workflow-for-vibe-coding-full-stack-apps-352l)
---
# 🪙 Chaos to productivity gold
> 🪙 Chaos to productivity gold
- Canonical: https://neurohackingly.com/chaos-to-productivity-gold/
- Published: 2025-06-23
- Updated: 2025-09-20
- Author: Lukas Zangerl
- Tags: newsletter, productivity
Ever feel like you're drowning in complex tasks with no roadmap?n
I've been there. Until I discovered these two game-changers.
## Problem #1: "I know WHAT I want, but not HOW to get there"
**Solution: Gemini's Checklist Superpower 💎**
Last month, [my AI course](https://www.produktiv.me/ki/) sold out in 72 hours. But setting it up? A nightmare.
□ Registration forms
□ Payment processing
□ Course access system
So I did what I always do when things get complicated.
I sketched it out.
A rough workflow in Figjam
Then I prompted gemini:
> Create a detailed checklist of what I need to do to follow the workflow described in the diagram. Fill any gaps or things I may have missed. Keep it as simple, but also as detailed as possible. Write out every single step. Describe it like I don't have any tech experience.
{/* TODO: re-embed video from Bunny.net */}
Prompt Gemini for checklist → Export to Google Docs → Enjoy the satisfaction of checking off boxes
17 happy participants. Zero tech headaches.
## Problem #2: "Creating presentations takes so long"
**Solution: Claude as Your Writing, Design and Tech Team ✴️**
Prezi wants $180/year. Claude Pro does it better.
I love Prezi's interactive storylines.
I did the following:
1. Searched for Prezi presentation I liked
2. Took some screenshots of slides
3. Recorded a voice memo of the context I need the presentation for
4. Asked to create a 40 slide presentation in HTML, CSS & JavaScript
That's how I turned a boring presentation into a premium desert island experience 😄
One prompt = 80% done.
{/* TODO: re-embed video from Bunny.net */}
There is even a treasure map in the upper right corner that you can fold out to see where you are.
It even made a workbook.
Time saved: 8 hours.
What's the ONE task you'd love to delegate to AI this week?
Have a great week,
Lukas 🚀
* * *
## 📱Launching This Week: The 1-Click Design Tool That Transforms Your Content Into Art
I'm currently testing my new app "Imagine" that's launching this week (September 18, 2025).
1. You just paste a URL - a blog post, product page, or an article you like.
2. The app generates a beautifully designed visual that perfectly captures your content.
**Choose from 6 unique styles:**
* Ghibli
* LEGO
* Claymation
* Logo
* Whimsical, or
* Sumi-e.
Sign up for my newsletter and be among the first to try it out - it'll save you hours of design work every week!
---
# 🩻 Feel over Figure
> 🩻 Feel over Figure
- Canonical: https://neurohackingly.com/feeling/
- Published: 2025-06-15
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Hey friend,
I've been diving into Joe Hudson's podcast _The Art of Accomplishment_ lately.
While he offers an 18-month course, I've discovered that many of the core concepts are explored in his podcast episodes, starting with the [Masterclass Series #1](https://open.spotify.com/episode/2eTg3YqEoOFQB6x4jdtVD6).
My favorite so far is [Episode #5: Feel over Figure](https://open.spotify.com/episode/3k2wBTVC0XiwUDUP0sLTkE?si=3BrS5IciSO2IxUp6ZPc_Ow). It's making me rethink how I approach decision-making. I've always prided myself on being “rational” and thinking everything through carefully.
Here's what surprised me:
I might have been approaching this all wrong.
There's fascinating research showing that people with damage to the emotional centers of their brains—even those with extremely high IQs—struggle to make even simple decisions. Their intelligence remains intact, but without emotions, they become paralyzed by choice.
**Antonio Damasio describes this in his book** [**_Descartes' Error_**](https://books.google.de/books?id=MocSdi6LXCkC)**.**
This discovery has led me to start a new practice: I now spend 15-20 minutes daily just sitting and checking in with myself.
* What am I feeling right now?
* If I don't notice anything, how does it feel to not notice anything?
* Does this feeling have a shape or form? Does it flow, or is it stuck?
As Joe Hudson explains, what really causes us suffering isn't the emotions themselves—**it's our resistance to feeling them.** It's this layered resistance that keeps us stuck.
The beautiful part? Simply paying attention to our emotions, even noticing when we want to avoid them, starts to shift something inside us.
I'm still wrestling with the “enjoy over manage” principle, especially since I'm simultaneously reading the **best business book for small businesses I have ever read** that advocates for more managing and control. I'll share more thoughts on that paradox next week!
Have a wonderful week!
Lukas 😁
* * *
P.S. Here's a tip: When I discover valuable content like Joe's podcast, I transcribe key episodes into NotebookLM. This lets me ask specific questions and explore themes more deeply. It's [like having Joe Hudson as a personal coach](https://notebooklm.google.com/notebook/605a9286-5120-4ce1-a3f1-72585296f6c7?_gl=1*1w2x29w*_ga*MTkwOTMwMzI4NS4xNzQ5OTA2MzAw*_ga_W0LDH41ZCB*czE3NDk5MDYyOTkkbzEkZzEkdDE3NDk5MDYyOTkkajYwJGwwJGgw&original_referer=https:%2F%2Fnotebooklm.google%23&pli=1)—try it.
---
# AI Experiments
> AI Experiments
- Canonical: https://neurohackingly.com/aie/
- Published: 2025-06-01
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Hey,
This week, I found and tried some exciting things.
Here are my highlights:
## **AI in Practice: When It Helps – And When It Doesn't** 💡
I've been experimenting with AI a lot. My takeaway: it's not a jack-of-all-trades, but a strong assistant! AI works best when it simplifies complex ideas. For example, it can help build a RAG system with Claude or clarify different AI settings.
AI has limits for detailed tasks, such as writing academic papers or analyzing complex data. It often lacks the broad human knowledge needed to connect subtle ideas. In these cases, AI can be distracting or unhelpful.
_Personal favorite right now:_ I'm getting great results with Gemini Flash 2.5 4-17.
## **🚀 My actionable AI tip: Think in systems.**
To make AI work for you, see it as part of your workflow.
1. **Identify:** What repetitive tasks do you do regularly?
2. **Automate:** How can AI simplify these tasks? This might involve keyboard shortcuts for prompts. It could also mean using AI for fast explanations and research.
## **🗣️ My AI Presentation Coach (in the car!)**
I discovered something cool this week: using voice mode to chat directly with ChatGPT.
I used it as my personal presentation coach in the car. I shared my plans for each slide, and it gave feedback on what worked and what needed improvement.
## **⚙️ Productivity Resources I've Discovered:**
* Focus Booster: Guided Study Sessions: Watch Dr. Justin Sung's YouTube video here: [https://www.youtube.com/watch?v=ZMsTMuyH7w8](https://www.youtube.com/watch?v=ZMsTMuyH7w8). It runs for 3 hours and includes guided breaks, perfect for staying focused over long periods.
* **Lightning-Fast Transcription:** [wisprflow.ai](http://wisprflow.ai) is a simple voice-to-text tool that saves you time. Dictate, and you're done!
That's it for this week! I hope you find some useful insights here.
Have a great week.
Lukas
---
# Weekly 3
> Weekly 3
- Canonical: https://neurohackingly.com/w3/
- Published: 2025-05-18
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Hello Friend,
## My Top 3 Discoveries This Week (May 12-18, 2025):
### #1. I tried Bryan Johnson's workout w/ Dr. Andy Galpin. 💪
His warm-up of day 1 & 2 was my workout.
This program is different. It's not only about building muscles. It's about balance, strength, posture, speed, power, conditioning, core rotation, and tissue resilience.
It includes rhythm and cognitive elements. I never thought about rhythm during workouts before.
* * *
### #2. My AI course which is all about how to be more productive with AI starts tomorrow. 🤖
As a recap I read Google expert Lee Boonstra's Prompt Engineering Handbook.
**Want to go deeper?** Check out "Foundations of Large Language Models" by Tong Xiao and Jingbo Zhu.
* * *
### #3. The Right-Click Prompt extension lets you store and organize all your AI prompts in your browser. 💻
I used to use [Beeftext](https://beeftext.org/) as a keyboard shortcut tool for Windows. I am currently trying the Chrome extension [Right-Click Prompt](https://chromewebstore.google.com/detail/rcp-right-click-prompt-ai/pdhaalepogdcfdkbhgphjppjcmjbjfkd) and I am really happy with it.
Until next week,
Lukas
---
# 🤖 Coding, Courses & Conferences: My AI Update
> 🤖 Coding, Courses & Conferences: My AI Update
- Canonical: https://neurohackingly.com/vibe-coding/
- Published: 2025-05-12
- Updated: 2025-09-11
- Author: Lukas Zangerl
- Tags: newsletter
Hello friend,
After taking some weeks off, I'm excited to share what's been happening in my world.
# 1\. Vibe-Coding
My Bachelor's thesis is nearly complete! I've [vibe-coded](https://de.wikipedia.org/wiki/Vibe_Coding) an accountability app with [cursor.com](http://cursor.com). I love that you can build your own software faster than ever, from landing pages to a complete podcast marketing tool, like [Nat Eliason](https://www.buildyourownapps.com/) did.
# 2\. AI-Tool for Research
A game-changer in my academic work has been [https://app.otio.ai/](https://app.otio.ai/). This tool features documents on one side and an AI chat interface on the other, supporting multiple models including GPT-4.1 and Claude. My setup for completing academic assignments consists of Otio on one screen, Google Docs on the other, using [perplexity.ai](http://perplexity.ai) on certain occasions.
# 3\. AI-Productivity Course
I'm launching a 3-week [AI Productivity Course](https://www.produktiv.me/ki/) focused on enhancing efficiency through artificial intelligence. It's already fully booked.
# 4\. Speaker at Landsiedel
I'm also honored to be speaking at [Landsiedel NLP-Kongress 2025](https://www.landsiedel-seminare.de/nlp/nlp-kongress/nlp-kongress-zeilitzheim.html) about AI applications in coaching, following the renowned NLP expert on modeling, Ralf Stumpf.
# 5\. 12-week productivity course
My 12-week productivity course came to an end last week. I wrote [a whole blog post](https://www.produktiv.me/pw-1/) on my German website.
I want to make more consistent updates in the future, focusing on sharing just 3 weekly highlights that might be valuable to you.
Until next Sunday,
Lukas
---
# Useful Not True
> Useful Not True
- Canonical: https://neurohackingly.com/u/
- Published: 2025-04-07
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Derek Sivers has a new book: [Useful Not True](https://sive.rs/u).
90 pages, about reframing. Packed with brilliant thought experiments.
# MY THREE FAVOURITE CHAPTERS:
(not in chronological order)
## 1\. From Explorer to Self-Leader
We have two roles in our lives:
* Role #1: The Explorer - He tries out different things and constantly consumes new information.
* Role #2: The Self-Leader - He makes a decision and sticks to it.
There is a point when the Self-Leader must take over. 🧭 **→** 🧑✈️
> "Stop considering other viewpoints. Stop changing the course. Pick a destination and cut off other options."
When the Explorer tries to take control again, remember:
> "People who tell me they are lost and running in circles have one thing in common: They say they keep listening to podcasts, reading books, watching videos, doing courses — taking in more and more information — and still don't know what to do."
My inner Explorer shows up on time every week, when I create a new module for my 12-week productivity course.
He's a distraction. What he says is neither useful nor true.
I say out loud "Self-Leader has control." and hand over the stick to the Self-Leader.
The Self-Leader takes over control.
* * *
## 2\. No new instructions for the computer
(Different example, same concept)
ChatGPT is generating an answer. Before it's finished, you feed it new information. What happens?
It stops and must reconsider the answer based on the new information.
> "Run the program. Stop interrupting yourself with new information. Let yourself execute one plan of action, and see it through to fruition."
* * *
## 3\. Private journal to internalize it
> "Come back and review your journal often, so you can remind yourself of your decision, reasons, vision, and plan."
Journal to mitigate challenges. Journal to outsmart your future self.
I was inspired, so I booked a cabin in the woods for 3 days.
No phone. No distractions.
Just me. My thoughts. And a journal.
* * *
# START WITH YOUR PERSPECTIVE:
What if we switched from asking "Is this true?"
to "Is this useful for me right now?"
I can recommend Derek Sivers' book "Useful Not True" from the bottom of my heart.
**What perspective could be useful for you right now, whether or not it's "true"?**
Have a lovely week,
Lukas
P.S.: I've developed a coaching app prototype for my bachelor's thesis. Try it out [here](https://zielverfolgungs.netlify.app/) and if you speak German, please take a moment to complete the [survey](https://produktiv.getformly.app/F9b7EZ). Thank you for your time!
---
# .rs
> .rs
- Canonical: https://neurohackingly.com/mon/
- Published: 2025-03-27
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: sive-rs
It's been some time.
I can't remember the last time I wrote a blog post.
Inspired by Derek Sivers.
I love browsing [sive.rs](https://sive.rs)
I love browsing posts on [/tech](https://sive.rs/tech)
I am interesten in how he uses his phone. What's his setup?
Meh, probably not important for him.
Hardware, Software, Services are impressive. [/uses](https://sive.rs/uses)
Less = I like
I don't know what fascinates me so much about him.
I guess it's staying true to yourself no matter what others do.
It inspires.
In one blog article, I could identify particularly well.
Derek talks about how he likes to be alone. Being with another person for 2-3 hours is enough to drain his social batteries.
**Ideal day?**
From 6 a.m. to 10 p.m., engrossed in his hobby. His passion.
A short break for exercise between.
But otherwise alone. Doing what he enjoys.
I feel it.
I've already started a digital conversion after reading this article from him.
The first thing I'm going to do is disable Google Analytics.
Why did I finally start this blog?
To find out more about myself.
To write my random thoughts.
That's something I've completely lost sight of in the last few months.
It was more about which topics resonated with my newsletter readers.
I changed my question.
Now it is: What random topic is on my mind & what do I want to write about?
So, Derek, if you're reading this... Thank you.
---
# Two screens
> Two screens
- Canonical: https://neurohackingly.com/two-screens/
- Published: 2025-03-24
- Updated: 2025-04-07
- Author: Lukas Zangerl
- Tags: newsletter
[Free Quarterly Reflection & Planning Event in German.](https://www.landsiedel-seminare.de/anmeldung/as/nlp-webinar-tv/index.html?seminar_typ=NLP%20Webinar%20TV&seminar_id=3940)
This Wednesday, 2025-03-26.
8:15 PM.
We'll reflect on 2025 so far, adjust course, and plan for upcoming months.
Now to today's newsletter.
We're spending our lives staring at screens.
But there are two fundamentally different types of screens.
Understanding the difference changed how I approach digital life.
CONSUMPTION SCREENS
These are the ones that feed you.
Social media, news sites, video platforms, and endless streams of content.
They're designed to pull you in and keep you engaged.
They make money when you keep scrolling.
They employ thousands of engineers who optimize for your continued attention.
They're built to be addictive.
I noticed how I felt after using these screens:
* scattered,
* anxious,
* unsatisfied.
CREATION SCREENS
These are the ones you feed.
Text editors, programming environments, design tools.
Empty canvases waiting for your input.
They're designed for production, not consumption.
They don't profit from your prolonged attention.
They serve your goals, not theirs.
I noticed how I felt after using these screens:
* focused,
* accomplished,
* energized.
THE RATIO
Most people spend 90% of their screen time consuming and 10% creating.
I deliberately reversed this ratio.
I now spend most of my screen time making things.
I limit consumption to specific times, with clear boundaries.
Each morning, I open a text editor before any browser or app.
I create before I consume.
This simple change has dramatically increased my output and satisfaction.
The internet becomes a tool instead of a trap.
Your screen time doesn't need to decrease.
It just needs to flip direction.
Have a great week,
Lukas
---
# ⚠️ The High Cost of Perfection
> ⚠️ The High Cost of Perfection
- Canonical: https://neurohackingly.com/thc/
- Published: 2025-03-16
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Hello friend,
This week I was reminded again of how important it is to have only a few clear goals.
> "We can have anything, but not everything." — David Allen
This hit me while reading Justin Welsh's newsletter, ["The Hidden Cost of Being Perfect."](https://www.justinwelsh.me/newsletter/the-hidden-cost-of-being-perfect?utm_source=convertkit&utm_medium=email&utm_campaign=The%20hidden%20cost%20of%20being%20perfect%20-%2016859147)
The message was clear: **it is impossible to perfect everything—and trying to do so comes at a high cost.**
Soon after, I found an article by Mark Manson called ["How to Be More Productive (While Working Less)."](https://markmanson.net/how-to-be-more-productive)
As with a good productivity system, it is often a matter of **reminding ourselves of the important things over and over again.** I read a whole book about the importance of working strategically and prioritizing rest, called [Rest, by Alex Pang](https://amzn.to/3FKTNp5). However, I often find myself working long hours late into the night. 😖
I was happy to read that Mark Manson says that after about 3-4 hours of work, it's best to stop working. After a while, our output declines, leading to more mistakes and extra work.
> "Make those 3-4 hours where you're most productive in the day count. The rest is a bonus." - Mark Manson
Yet, I still feel like I lack time to fit everything into those productive hours. This is when Productivity Angel Ali Abdaal sat on my shoulder and reminded me:
### **No productivity system can help us do it all. A good system focuses on what is important to us and helps us get it done.**
And the one thing that will transform your focus is tracking your focus minutes.
Since I started tracking my time with toggl.com and updating my calendar nightly, I see how I spend every minute. Leading a [12-week productivity course](https://www.produktiv.me/werkstatt) lets me test and apply the concepts I teach again and again, which is great.
Tracking my time for several months now allows me to pinpoint [my 20% High-Impact Tasks](https://www.justinwelsh.me/newsletter/boost-your-biz-pinpoint-your-20-high-impact-tasks), using the exercise from Justin Welsh's post. But more on that next week.
Have a productive week!
Lukas 🌞
---
# 🗓️ LifeOS w/ Ali Abdaal, Part 4
> 🗓️ LifeOS w/ Ali Abdaal, Part 4
- Canonical: https://neurohackingly.com/the-90-day-success-formula/
- Published: 2025-03-11
- Updated: 2025-09-12
- Author: Lukas Zangerl
- Tags: newsletter
Hello Friend 👋
This is my fourth newsletter where I discuss my experience with Ali Abdaal's LifeOS course. Click here to read the first newsletter of the four-part-series, [⭐ Life OS w/ Ali Abdaal - Day 1](/life-os-w-ali-abdaal-day-1/).
Last December, I reviewed my annual planning document. I felt overwhelmed by my long list of goals for the year. Twelve months seemed both too far away to feel urgent and too close to achieve everything. Does this sound familiar?
Many of us struggle with this.
We often set vague yearly goals that lack urgency, or create endless to-do lists that overwhelm us daily. Both lead to disappointment and abandoned goals.
**But there's a _better_ way.**
Quarterly goals or as Ali calls them in LifeOS—Quaterly Quests—offer the right timeframe for real achievement. Think back to what you were doing 90 days ago. I hadn’t yet run my productivity workshop, planned my AI course, or applied for my Master's program.
Yet here I am, having accomplished all three.
This quarterly timeframe works because it balances both focus and momentum. It's long enough for meaningful goals, but short enough to keep you on track. The key is limitation—set just one professional and one personal goal each quarter.
### I use the GPS Framework:
* **Goal**: What do I want to achieve and why?
* **Plan**: What milestones will show my progress?
* **System**: What daily and weekly actions will ensure success?
This method takes only one hour of planning for three months of focused action. During my weekly reviews, I check these goals to stay aligned and adjust as needed.
The results are transformative. Instead of constantly shifting priorities or feeling overwhelmed, you gain clarity and confidence. You can focus beyond immediate tasks without losing sight of the future.
### **Start Before You're Ready: The Power of Version 1.0**
Here's a radical idea: Set a quarterly goal that excites you right now—even if it's not perfect.
Aim for your personal "Version 1.0" every three months and give yourself permission to iterate as you go.
Too often, we get stuck in the planning phase, waiting for the "perfect" quarterly goal to reveal itself. But here's the truth: That perfect goal doesn't exist. What matters is choosing something you genuinely want to achieve (not what you think you should achieve) and starting to work on it.
### **The Kindergarten Advantage**
This reminds me of the famous Marshmallow Challenge, where teams compete to build the tallest free-standing structure using spaghetti, tape, string, and a marshmallow that must sit on top. When business school graduates and CEOs compete against kindergarteners, guess who consistently wins?
The five-year-olds.
Why?
The executives spend precious time strategizing, debating, and crafting the "perfect" plan.
Meanwhile, the kids just start building. Their tower falls?
They build again.
It wobbles?
They adjust.
Through rapid iteration, they discover what actually works—not what should work in theory.
### **Your Quarterly Quest Awaits**
This is exactly how to approach your quarterly goals. Don't wait for clarity—create it through action. Choose a goal that makes you feel something, commit to it for a few weeks, and adjust as you learn. If it's not quite right, pivot. The magic isn't in finding the perfect goal; it's in the momentum you build by starting.
Remember: A good goal acted upon beats a perfect goal contemplated forever.
### **Your challenge this week:**
Take one hour this week to define your most important quarterly goal. Watch how this focused approach boosts your productivity and outcomes.
Have a great week,
Lukas 🥳
* * *
## **Key Takeaways:**
* The 90-day timeframe balances short-term focus with long-term vision.
* Limiting yourself to 1-2 quarterly goals greatly increases your chances of success.
* Regular weekly reviews keep you aligned and adaptable.
## Read more in my LifeOS series w/ Ali Abdaal:
[🚀 Life OS Week 1: Part 2](/lifeos-w-ali-abdaal-day-1-p-2/)
[💥 Life OS Week 2](/reactive-proactive-life-os-week-2/)
[💚 LifeOS w/ Ali Abdaal, Part 3](/lifeos-w-ali-abdaal-part-3-2/)
[🗓️ LifeOS w/ Ali Abdaal, Part 4](/the-90-day-success-formula/)
---
# 💚 LifeOS w/ Ali Abdaal, Part 3
> 💚 LifeOS w/ Ali Abdaal, Part 3
- Canonical: https://neurohackingly.com/lifeos-w-ali-abdaal-part-3-2/
- Published: 2025-02-23
- Updated: 2025-06-26
- Author: Lukas Zangerl
- Tags: newsletter
Hello Friend 👋
This is the third issue in the four-part LifeOS w/ Ali Abdaal newsletter series. I talk about my experience with the course.
If you missed a previous issue, you can find it here:
[⭐ Life OS Week 1: Part 1](/life-os-w-ali-abdaal-day-1/)
[🚀 Life OS Week 1: Part 2](/lifeos-w-ali-abdaal-day-1-p-2/)
[💥 Life OS Week 2](/reactive-proactive-life-os-week-2/)
* * *
The last two weeks were crazy! That’s why I didn’t write to you last week.
* I held [my biggest workshop yet](https://www.landsiedel-seminare.de/nlp/seminare/produktivitaets-werkstatt.php). Over 230 participants joined for one full hour on how to focus!
* **I started** [**my 12-week course on building a personalized productivity system**](http://produktiv.me/pw)**. Seventeen awesome students are ready to transform their productivity.**
* I got an even better partner-program [with Shortform](https://shortform.com/neurohackingly), my favorite book summary app. (which I paid monthly before I partnered with them)
* Many new people joined the Neurohackingly newsletter. Welcome, if this is one of your first newsletters! 👋
## 🤖 I run a 12-week productivity workshop on Circle.so. I also added a fun gamification element from Ship30for30.
Participants can complete tasks to earn badges. These badges show all members that they are taking action in the productivity course. This week, they earned the “🎭 Community Champion” badge.
My Badges @ship30for30 (left) and the badges members can earn @my productivity course "Die Produktivitäts-Werkstatt" (right)
They did this by introducing themselves in the “Introduce Yourself" space.
This automation with Zapier triggers a zap and tags the member who created the post. The tag links to an emoji that represents strength and action. It’s impressive when you gather several of them.
🎁
If you speak German and want weekly updates on achieving your goals, [sign up for my German newsletter](https://www.produktiv.me/newsletter/#:~:text=Die%20Fokusminute,Nur%20hochqualitative%20Inhalte.). Each Thursday, I’ll share insights on how I run my 12-week productivity course directly to your inbox. 💌
I conducted a workshop for more than 230 participants. I introduced focus techniques I’ve studied recently. Check out the upcoming newsletters.
**You'll find evidence-based tips to help you focus better.**
## 💚 Today’s Update: LifeOS w/ Ali Abdaal, Part 3
This week, they launched the complete, well-produced LifeOS course. It includes 7 modules with many short videos from three live sessions Ali hosted.
### What I liked about Ali Abdaal's course, LifeOS:
* Playful PowerPoint slides with clear branding.
* A full Life OS Notion template to track everything from your life vision to your focus hours.
* The production quality of Ali's videos is excellent, as always.
* Ali updated parts of the life productivity system. He based these changes on student feedback and his experiments.
For those who don't know, Productivity Lab launched in January 2024 as the Circle community's flagship 12-week program.
It was ambitious—covering everything from the fundamentals of sleep and nutrition to advanced topics like burnout prevention, mindset optimization, and workspace design.
Looking back, Ali himself acknowledged that the course stretched beyond his core expertise in certain areas. This honest reflection led to the creation of LifeOS—a more focused, seven-module program that keeps what worked best (the system, action, and vision components) while streamlining the rest. Notably, entire sections like the regeneration module were thoughtfully removed to create a tighter, more cohesive experience.
The evolution to LifeOS brought another welcome change: Ali now teaches every module himself.
While Kaylen Apple did excellent work teaching portions of Productivity Lab, there's something special about learning directly from the course creator throughout the entire journey.
One element I particularly loved about the original format was the weekly implementation workshops.
These weren't just passive webinars—they were live Zoom sessions led by productivity coaches where we actively reflected as a group and put concepts into practice together. The energy of working alongside others in real-time made the learning stick in ways that solo study never could.
* * *
In week 3, the last week of the LifeOS cohort, we discussed quarterly quests and balanced weeks. I previously [wrote about my balanced week in a past newsletter.](/weekly-review-workshop/)
## 📅 Balanced Weeks: Your Weekly Reset
### 3 Things I Liked & Learned About Balanced Weeks:
**Thing #1:** It’s not about having a perfect week. It’s about making a balanced week. This gives you clarity and structure. It helps you focus on what matters most. Remember, “balanced week” doesn’t mean a super-productive week. What works one week may lead to burnout later.
**Thing #2:** Those 30 minutes—or even 5—each week are invaluable. I focus on reviewing my 90-day goals. I reflect on last week’s wins and challenges. Then, I set three priorities for the coming week.
Update: I created an app to help with my weekly planning ritual. I can open it on my iPhone via Safari using a widget. The data is stored in Supabase. My progress is shown on my analytics dashboard.
It even has calendar integration, so I can enter my most important appointments directly into the app. Then, the app pushes them to my calendar.
**Thing #3:** That’s it… see Thing #2 and Thing #1.
## 🎮 Quarterly Quests: Your 90-Day Milestones
I’ve set my own quarterly quests for the past year and enjoyed focusing on these longer-term goals. 90 days is long enough for a significant goal, but not so long that you avoid taking action, like with yearly goals.
To be honest, I set aside time to write this newsletter, and I will discuss quarterly quests next week.
**My motto for next week: stick to the calendar; it provides a precise reflection of how you spend your time.**
Have a balanced week!
Lukas 📆
**P.S. Setting quarterly quests? Here's my productivity breakthrough...**
Remember when I mentioned doing Ali's LifeOS course? His "quarterly quests" concept completely changed my planning approach - but I'll be honest, I hit a massive roadblock.
**The problem:** Analysis paralysis.
I kept second-guessing myself: "Is this the RIGHT quarterly goal? What if there's another goal with higher ROI?" My mind was constantly jumping between options, unable to focus on even simple daily tasks. It was exhausting.
I tried everything:
* Google? Just SEO-optimized fluff that sounds good but doesn't actually help
* Reddit? Quick fixes that worked for others but fell flat for me
**Then I discovered something game-changing.**
{/* TODO: re-embed video from Bunny.net */}
I typed "goals" into Shortform's search, and within seconds found insights that would've taken hours to uncover elsewhere. Here's just ONE tip that immediately clicked:
📌 **The "Imperfect Plan Paradox"** (from Brian Tracy's research): _Don't aim for the perfect plan from the start. Instead, BEGIN with what you have and refine as you go. This feels wrong because we think we need everything figured out first - but that thinking is exactly what keeps us stuck._
This single insight broke my analysis paralysis. Instead of endlessly comparing potential goals, I picked one and started. The clarity came through action, not overthinking.
**Why Shortform hits different:**
* Curated insights from 1000+ books, instantly searchable
* No SEO nonsense - just actionable wisdom
* Connects concepts across multiple books (imagine finding how 'Atomic Habits' relates to your quarterly planning)
Since partnering with them as an affiliate, I can offer you: **5 days free + 20% off the annual plan** → [shortform.com/neurohackingly](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
That's 2.5 months free to transform how you approach your quarterly quests. 🎯
---
# 🌱 The Power of Daily Decisions
> 🌱 The Power of Daily Decisions
- Canonical: https://neurohackingly.com/the-power-of-daily-decisions/
- Published: 2025-02-09
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Hello Friend 👋
# Real progress comes from everyday decisions, not grand "lightbulb moments."
Let's explore how to harness these small steps for lasting impact.
* * *
## Aware A.M.s 🌅
Spend a few minutes each morning asking yourself:
1. Who do I want to be today?
2. How can I serve or add value to somebody today?
3. What is the one thing that will make the most difference in my life right now?
## Find Your Flow 🌊
Experiment with different schedules to find what works for you.
Maybe you like working in bursts when at your peak &
then take time to rest and reassess.
**Don't force a one-size-fits-all approach.**
> “Forty hour work weeks are a relic of the Industrial Age. Knowledge workers function like athletes — train and sprint, then rest and reassess.”
> – Naval Ravikant
## Mini Wins Gather Momentum 🪜
Improve by 1% each day. Take small actions, like:
* Reading
* Walking
* Meditating
These may seem trivial, but they lead to significant progress.
**Routine beats inspiration.**
Me, trying to get 1% better each day from day 1. ⤴️
## Invest in Your Body 💪
Your body is your most important asset.
Treat exercise as a form of self-respect.
Not a chore.
## Plan and Focus 📆
> "Guard your time. It’s all you have."
> – Naval Ravikant
Plan your week just for 30 minutes today,
and design your busy productive schedule.
## Make the Right Choice ⚖️
Thousands of small decisions shape your life.
> "If you can’t decide between two choices, take the path that’s more difficult in the short term."
> – Naval Ravikant
Choosing the harder option now helps fight our natural urge for short-term comfort.
This is known as [hyperbolic discounting](https://en.wikipedia.org/wiki/Hyperbolic_discounting).
## Patience and persistence drive progress. 💥
Commit to improving daily, and believe in the power of compound interest.
Innsbruck, Austria with my mom. ⤴️
Have a great week!
Lukas 🌞
* * *
Check it out my German newsletter, sent every Thursday, to help you reach your 2025 goals.
[Check it out Joe, ha !](https://www.produktiv.me/newsletter/)
---
# 💥 Reactive ⇉ Proactive (Life OS Week 2)
> 💥 Reactive ⇉ Proactive (Life OS Week 2)
- Canonical: https://neurohackingly.com/reactive-proactive-life-os-week-2/
- Published: 2025-02-02
- Updated: 2025-09-21
- Author: Lukas Zangerl
- Tags: newsletter
Welcome, fellow seeker of better days. 👋
Time flows swift and steady.
**Ali Abdaal's Life OS** brings us fresh wisdom this week, illuminating paths to truly productive days. Let's dive into these insights together, exploring what Week Two has taught us. 🌊
Chaos breeds chaos.
**Order breeds success.**
Picture your typical morning.
* Emails flood in.
* Messages pile up.
* Your to-do list grows longer by the minute.
Sound familiar? Yet within this storm of daily demands lies an opportunity – a mere five minutes that could transform your entire day.
Ali Abdaal's wisdom cuts through the noise with crystal clarity.
His message resonates deeply with those caught in the whirlwind of modern work life, where reactivity has become our default state and proactivity feels like a distant dream.
### Consider this paradox:
When overwhelm strikes, our instinct is to abandon all systems. We dive headfirst into the chaos, convinced that structure would only slow us down. Nothing could be further from the truth.
The morning manifesto beckons.
Five minutes.
One checklist.
Infinite possibility.
Through this elegant ritual, complexity yields to simplicity, and overwhelm bows to order. The process distills to three fundamental steps that dance together in **perfect harmony:**
1. **Identify** your priority,
2. **Schedule** it deliberately, and
3. **Execute** with unwavering focus.
Thomas Mitchell, in his Essays on Life, paints a vivid picture of focused achievement that still rings true today. His words flow like a gentle stream, carrying a profound truth:
_singular focus trumps scattered effort every time._
**One task**, pursued with dedication, accomplishes more than a dozen approached with divided attention.
But here's the truth that many productivity systems miss – a truth that deserves to pause you in your tracks.
**Efficiency without direction is merely elegant wandering**.
Ali's insight strikes at the heart of this dilemma: _achieving the wrong goals efficiently is perhaps the most sophisticated form of failure we can engineer._
The solution shimmers with elegant simplicity.
Each morning, before the world demands your attention, claim those five precious minutes.
➡️ Let them be your compass.
➡️ Your anchor.
➡️ Your daily renewal of purpose.
**Start tomorrow. Just five minutes.**
Watch as your days transform from reactive chaos to proactive purpose. The morning manifesto isn't just another productivity tool – it's your daily appointment with intention, your commitment to choosing direction over drift.
**What story will your mornings tell? The choice awaits you at sunrise.**
Share your journey.
### Remember:
Focus isn't just about productivity – it's about progress toward what truly matters.
**One hour of devoted attention can move mountains** that days of scattered effort cannot budge.
## Your next chapter begins with tomorrow's sunrise. Make it count. #️⃣
Have a great week!
Lukas
---
# 🚀 Life OS w/ Ali Abdaal Day 1 - Pt. 2
> 🚀 Life OS w/ Ali Abdaal Day 1 - Pt. 2
- Canonical: https://neurohackingly.com/lifeos-w-ali-abdaal-day-1-p-2/
- Published: 2025-01-26
- Updated: 2025-09-21
- Author: Lukas Zangerl
- Tags: newsletter
Hello Friend 👋
That's absolutely nuts. 🥜
**45.312** Newsletter recipients**.**
Yesterday, the **biggest NLP Brand in Europe** sent out a **WHOLE NEWSLETTER about MY WORKSHOP. 🤯**
### Here's the proof:
## This is a section of the newsletter:
I guess I am a productivity expert now. 🤷♂️
[Check out the full newsletter from Landsiedel NLP Training](https://klick.landsiedel-seminare.com/web/14igvz2k09x6z1r21pzzzzz14z8)
## 👉 Now let's get started with today's topic:
Today I will introduce you to the 3 Menus Ali Abdaal taught us in Life OS.
Picture three distinct lists, each one designed to keep you moving when work loses its spark.
## 🔥 **The Activation Menu.**
It is for those moments when you can’t seem to start anything. Maybe it’s the dread of a complex project. Maybe it’s because you haven't slept well.
In any case, the Activation Menu offers **immediate tactics:**
* put on gentle background music,
* do a short breathing exercise,
* or handle a small admin task just to gather momentum.
## 🔄 **Then there’s the Reactivation Menu.**
This list matters most when your **mind begins to wander**, or you catch yourself **daydreaming** halfway through a task.
Sometimes all you need is a one-minute stretch or a quick energy boost to snap back into focus. Maybe you do a few jumping jacks to jolt your body awake, or swap out a mellow playlist for an upbeat soundtrack.
Some people even place their phone in another room, far from tempting notifications.
## 🔋 **Finally, you have the Recharge Menu.**
This one’s for those moments when you’ve been pouring energy into your work and need a reset. Take a short walk around the neighborhood. Make yourself some coffee or tea. Stretch at your desk or roll your shoulders to release tension.
The idea is simple: **find what replenishes your mind and body**, then do it before you burn out.
### **All three menus should be personal.**
They’re built around what works for you, not for everyone else. You might love classical tunes or prefer white noise. You might enjoy a brisk run or favor a slow, mindful stroll.
**What matters is that your menus guide you toward instant solutions whenever you feel procrastination creeping in, notice your focus slipping, or sense your energy fading.**
## If you want a quick snapshot of how these menus might look, here are a few suggestions.
### 🔥 **On an Activation list, you might include:**
* “start with a small, easy task,”
* “turn on instrumental music,” or
* “take three mindful breaths.”
### 🔄 **For Reactivation,**
* a short break with jumping jacks could help, or
* you might banish your phone to another room to block out distractions.
### 🔋 **As for Recharging,**
* you might set aside ten minutes for a leisurely walk,
* do a light stretch session, or
* sip a fresh cup of coffee.
### Why bother with such lists? 🕵️♂️
Because they target three common productivity hurdles:
1. starting,
2. sustaining,
3. recovering.
🔥 **The Activation Menu** breaks through that initial resistance so many of us feel before diving into work.
🔄 **The Reactivation Menu** rescues you from the vortex of distraction that can strike at any time.
🔋 **The Recharge Menu** ensures you don’t plow through tasks until you’re drained, unable to give your best.
### 👉 Creating these lists is straightforward.
Think about situations where you struggle, whether it’s late-morning lethargy or mid-afternoon restlessness.
Jot down actions that work for you. Keep them visible. Then, when your mind starts to wander or your body protests the next big deadline, you won’t waste time brainstorming fixes on the fly.
**Instead, you’ll have a dedicated set of options ready to use.**
## 📅 Next, integrate these menus into your daily or weekly routine.
Some people post them near their computer screen. Others keep them as digital notes or phone reminders. The point is to have these tools at arm’s reach.
If you notice yourself **hesitating to begin**, open your Activation Menu.
If you’re sinking into an **Instagram rabbit hole**, snag your Reactivation Menu.
If your **energy levels are nosediving**, tap your Recharge Menu.
Over time, you’ll fine-tune each list to better match your needs, discarding ideas that don’t help and adding new ones that do.
### Ultimately, these menus become your personalized toolkit. 🧰
They encourage you to reflect on your habits, track your triggers, and refine your strategies to stay productive. You’ll sidestep those aimless hours when nothing gets done.
You’ll dodge the slump that robs you of focus.
You’ll avoid running on fumes. Instead, you’ll have a safety net of tested methods that bring you back to your tasks, keep you energized, and help **you finish strong.**
Have a great week,
Lukas 🌞
---
# ⭐ Life OS w/ Ali Abdaal - Day 1
> ⭐ Life OS w/ Ali Abdaal - Day 1
- Canonical: https://neurohackingly.com/life-os-w-ali-abdaal-day-1/
- Published: 2025-01-19
- Updated: 2025-08-15
- Author: Lukas Zangerl
- Tags: newsletter
Hello Friend 👋
Yesterday's Life Operating System session with Ali Abdaal was nothing short of transformative.
In just two hours, we delved deep into the heart of productivity, peeling back the layers to reveal the core of what propels us forward.
## And today, I'm thrilled to share those insights with you. 🚀
**Productivity is personal.** Deeply personal. What works for one may flop for another. The secret? Focus. Not hacks, not multitasking, but real, deep focus.
Picture a boat filling with water - those minor tasks and admin work. You bail and bail, but you're not really going anywhere. Treading water.
**True progress means sitting down and focusing intently on one meaningful thing.**
For at least 30 minutes. Uninterrupted.
At least, that's when I actually get something done. It takes a little time to get into flow; it doesn't happen at the push of a button.
More time doesn't equal more progress, though. One focused hour beats eight distracted ones, hands down. No contest.
## So, how do you stay focused that long? ⚡
Maybe enjoyment is the key.
When you're loving the journey, you're not draining your energy muscling your way to the finish line. Sustainable progress.
**Enjoyment = Efficiency**
> Enjoyment is the best metric for efficiency.
>
> Most people think that getting things done quickly is efficient, but a fast car is not always the most efficient car. The way you know that it took the least amount of energy to get things done is how much you enjoyed it.
>
> — Joe Hudson (@FU\_joehudson) [July 16, 2024](https://twitter.com/FU_joehudson/status/1813311142535549132?ref_src=twsrc%5Etfw)
Joe Hudson mentioned a company where employees rated every meeting from a scale of one to five.
Five = 💯Enjoyment.
Zero = No enjoyment.
If a meeting wasn't a 5, you had to write what could be improved. And that was the key to success. Meetings were improved and employees once again enjoyed attending them. It's hard to believe that this can also be applied to companies. ;)
**Tracking your focused minutes could be game-changing.**
As [Grace Hopper said](https://mathshistory.st-andrews.ac.uk/Biographies/Hopper/quotations/):
> "One accurate measurement is worth 1000 expert opinions."
Even if you struggle with focus, even if you're neurodivergent, focus is a muscle you can train.
Strengthen. 💪
Improve. 📈
In the post [🧪 Productivity Lab Journey: Focusing on Focus](/productivity-lab-journey-focusing-on-focus/), I write more about focus and the framework we used in Ali Abdaal's Productivity Lab. It's a framework I still use today.
* * *
🔥
I launched my own 12-week productivity course with 20 beta testers in summer 2024. This year I launched the first official paied cohort and made over 5000€ with it. More on my website [produktiv.me](https://www.produktiv.me/)
But here's the catch.
You could be the most efficient, productive person in the world, but if you're aiming at the wrong target, what's the point?
Misguided efforts. 😩
Wasted potential. 🦝
**That's where your North Star comes in — your life vision, lighting the way. 🔦**
Exercises we did for the Life Compass:
My Eulogy
Bucket List Prompt
Mission Prompt
Success Prompt
I found some excellent resources and exercises on [mybestself101](https://www.mybestself101.org/values-exercises) that I would like to use to further explore my values and long-term-goals. Interestingly, I found the exercise about my funeral quite difficult, but I can imagine it better if I am not dead, but stranded on a desert island:
> **Your Mistakenly Held Funeral** (Adapted from Act Made Simple (2nd Ed), Harris, 20XX, p. 219)
>
> “Imagine that you’re a bit like Tom Hanks’s character in the movie _Castaway._ You’re on a place that crashes in the ocean, and you’re completely unharmed, but you get stranded on a deserted island in the middle of the sea. Meanwhile, back home, everyone thinks you’re dead, and they hold a funeral. A few weeks later, you get rescued, and you fly home to a happy reunion. Sometime later, you get to watch a video of that funeral. As you’re watching it, you see someone you love very much (perhaps your parent, partner, child or best friend) walk up to the microphone at the front of the funeral parlor, and start talking about you. What would you love to hear that person saying about the sort of person you were? What about your strengths and qualities? What about the way you treated them?” (p. 219)."
They're all just fingers pointing to that unchanging, guiding light. Your true north. So set your sights on what really matters.
It's really about getting in touch with what you truly want. Not what others want for you, but what you feel you want.
Let your North Star be your anchor. Your beacon.
And enjoy the journey.
**Because at the end of the day, that's what productivity is all about - making the most of this one wild and precious life. Your life.**
So as you navigate your own productivity journey, remember - focus on what sets your world alight. Measure your progress. Revel in the ride. And always, always keep your North Star in sight. ⭐
**But the insights don't stop here. 🤯**
In our next newsletter, we'll dive into the game-changing world of personalized menus:
* your **Activation menu** to kick procrastination to the curb,
* your **Reactivation menu** to snap out of distraction, and
* your **Recharge menu** to refuel after a focused session.
These customized tools are your secret weapons to conquer the productivity landscape. So stay tuned!
Have a meaningful week,
Lukas 😊
* * *
### Quotes from Ali Abdaal, Session 1 of LifeOS
> "Productivity is a deeply personal thing... Something that works for me might not work for you."
> "Everything you want is on the other side of being able to sit down and focus on one thing for an extended period of time."
> "Admin and random tasks are like water landing on your boat - if you don't bail it out, you'll drown in overwhelm. But these tasks don't move you forward. Forward motion comes from sitting down and focusing on one important thing for an extended period of time."
> "One focused hour can beat eight scattered ones."
> "When you're enjoying the journey, you're not wasting energy white-knuckling your way to try and achieve some outcome."
> "The more enjoyment you're having, the less you have to worry about discipline, and the less you have to worry about running out of energy."
> "If the only change you made to your life was to consistently track your focus minutes, you'd probably double your productivity."
> "One accurate measurement is worth 1000 expert opinions." - Grace Hopper
> "A lot of people use the label of a diagnosis as a reason to have a fixed mindset... I've got ADHD, therefore I can never focus. And all the studies show that no - I've got ADHD, therefore I struggle more than most people to focus, but I can also work on it."
> "Focus is, in many ways, a muscle that can be trained whatever situation, whatever life situation you're in, whatever however neurodivergent you are."
> "There is nothing more sad than someone who's super efficient and super productive, but who spends years working towards something only to realize that they were actually working towards the wrong things after all."
### Videos to help you find your life vision
## Read more in my LifeOS series w/ Ali Abdaal:
[Lifeos W Ali Abdaal Day 1 P 2](/lifeos-w-ali-abdaal-day-1-p-2/)
---
# 🛤️ The Psychology of Aligned Goals
> 🛤️ The Psychology of Aligned Goals
- Canonical: https://neurohackingly.com/the-psychology-of-aligned-goals/
- Published: 2025-01-13
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter
Hello friend 👋
This weekend was freaking awesome. 🔥
I held a 6-hour workshop called "Vision Day" for Landsiedel NLP Training (the biggest Neurolinguistic Programming provider, probably throughout Europe).
A dream comes true and I'm allowed to offer my 12-week productivity course at Landsiedel.
**It has already been published and will take place on 17/02/2025.** I'm so hyped and would love to get started right away.
[Seminare](https://www.landsiedel-seminare.de/nlp/seminare/produktivitaets-werkstatt.php)
Here's the PROOF!! 😍😍
But wait.
Then on Sunday, like always I hosted the 30-minute planning ritual at 7.30 P.M.
60 people showed up.
In one zoom-room.
Come visit live next week -> [https://www.landsiedel-seminare.de/php/termine.html](https://www.landsiedel-seminare.de/php/termine.html)
Damn.
Okay enough from me, let's start today's newsletter.
This week's newsletter is going to be a little different.
I'll continue to talk about my experiences with [HeadStart2025 @Commit Action.](https://www.commitaction.com/post/use-new-year-to-win/)
Let's begin.
* * *
**Success thrives on alignment.**
Alignment begins with ecological goal-setting. It’s not just about chasing dreams—it’s about ensuring those dreams work in harmony with your life’s interconnected systems.
Ecological goal-setting is transformative.
It’s where aspirations meet reality. You’ll discover psychological insights, practical tools, and motivation strategies designed to sustain your 2025 goals.
Together, we’ll turn ambition into meaningful action.
* * *
## 🎯Understanding Ecological Goal-Setting
What is ecological goal-setting?
It’s a system-based approach to success. Rooted in interconnectedness, this method ensures your goals align with the realities of your life.
> “Ecology is about systems,” the philosophy explains. “It’s about understanding the interconnected whole—especially in goal attainment.”
Without alignment, missteps are inevitable.
Many entrepreneurs, driven by passion, climb ladders placed against the wrong tree. They reach the top only to realize, “This isn’t it.”
Ecological goal-setting prevents this heartbreak.
By aligning your goals with your values and motivations, you eliminate resistance from your unconscious mind and gain lasting clarity. The unconscious mind moves us away from pain and toward what feels good.
**When your goals align with this natural drive, they become achievable—and sustainable.**
This alignment is powerful.
It builds trust with yourself, clarity in action, and momentum that lasts. When the conditions are right, motivation becomes effortless. Your aspirations evolve into more than just dreams.
They become realities.
* * *
## 🛠️ Crafting Well-Formed Goals
Great goals don’t just inspire—they guide.
At HeadStart2025 with Commit Action, crafting well-formed goals is the bridge between dreaming and doing. Start by framing them positively.
> “Focus on what you want, not what you don’t."
This perspective sharpens focus and aligns your unconscious mind with your objectives.
Vivid imagery anchors these goals.
* What will success look like?
* Sound like?
* Feel like?
Sensory details matter. They turn abstract ideas into tangible visions, fueling motivation. When you vividly imagine success, your unconscious rallies behind you.
**Start small.**
**Act decisively.**
The first step is critical. Even the boldest Big Hairy Audacious Goals (BHAGs) need a beginning.
These goals push boundaries, but they must be ecological—balancing ambition with your life’s other priorities.
By crafting goals that are clear, aligned, and vivid, you set the stage for exponential growth. These are not just ambitions. They are your future, mapped and ready for action.
* * *
## 🎨 The Art of Implementation
A dream without action is just a fantasy.
At HeadStart2025 with Commit Action, implementation bridges the gap.
**Break down your goals.**
Ask yourself:
1. What projects need to launch?
2. What steps need to happen?
Clarity emerges through specificity.
Structure is key. Use the 12-week plan. Think of it as quarterly sprints.
This method prevents overwhelm.
Every task has its moment. Progress becomes manageable, steady, and clear. Execution requires a scientific mindset.
### Treat your goals as experiments.
1. Test them.
2. Measure them.
3. Refine them.
**This balance between big dreams and practical action ensures steady growth.**
Deadlines, rituals, and measurable outcomes transform implementation into habit.
* What does your future self need?
* And how will today’s action make it real?
By focusing on execution, you bring bold ambitions to life.
* * *
## 🧠 Motivation and Visualization Techniques
Motivation fuels momentum.
But how do you sustain it?
Start with gratitude.
It’s your shield against setbacks.
Gratitude combats the pessimism we often face.
Even in challenges, there are lessons. Turn those lessons into fuel for your climb.
**Momentum builds through upward spirals.**
Accomplishments feed fulfillment, which fuels motivation. This cycle sustains you. Visualization adds power.
By vividly imagining your success, you align your unconscious with your goals.
Balance is crucial. Over-immersing in success can exhaust motivation. Instead, focus on action.
Imagine the steps.
Feel their impact.
This keeps you moving forward.
Try this:
1. Float above your timeline.
2. See your future achievements.
3. Feel the excitement. Amplify it.
4. Then step back into the present, ready to act.
With motivation and visualization, success becomes self-sustaining. Your 2025 goals are no longer distant dreams—they are within reach.
* * *
## 🛤️ Making 2025 Your Most Aligned Year Yet
What’s the point of freedom without alignment?
Ecology transforms ambition into sustainable success. Through thoughtful planning, reflection, and action, you build a cohesive system where goals thrive.
This is your year—aligned, intentional, unstoppable.
Have a great week,
Lukas 😊
---
# 🏃➡️Headstart 2025: Intelligent Reflection
> 🏃➡️Headstart 2025: Intelligent Reflection
- Canonical: https://neurohackingly.com/headstart-2025-intelligent-reflection/
- Published: 2025-01-05
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, life-design
Hello Friend 👋
## Want to map out a vision of 2025? And dig deeper into shaping your ideal year?
Join the NLP community at Landsiedel and take part at the **Vision Day 2025.**
**When?** Sunday, 12.01.25 from 10:00 a.m. to 5:00 p.m.
Register today to secure your spot.
[I want to make 2025 my best year!](https://www.landsiedel-seminare.de/life-coach/tagesseminar-visions-tag.php)
* * *
**Let's start with today's newsletter.**
I have been with [Commit Action](https://www.commitaction.com/) for one year.
They have this huge yearly planning process called [**Headstart**](https://www.commitaction.com/post/use-new-year-to-win/)**.**
They recorded the event last year. Now the videos are available. Every Commit Action member can access them.
* **Normal cost on site:** 9000 USD
* **Duration:** 8 hours
* **Workbook Pages:** 100
* **7 hours** of video content
## 🧱 Commit Actions Headstart 2025 powerful structure, backed by scientific evidence:
1. Introduction and Core Concepts
2. Intelligent Reflection
3. Ecological Goal Setting
4. Artful Implementation
5. Visualization
6. Motivational Insurance
### Part 1 of 3 of Headstart 2025 includes the 2 Main Topics “Introduction and Core Topics” & “Intelligent Reflection” and the subtopics thereof:
I have marked the subtopics I will discuss in this newsletter in **bold**.
1. Introduction and Core Topics
1. Emotional Phases of Business
2. Responsibility for Change
3. **Neurological Levels**
2. Intelligent Reflection
1. **Positive Analysis**
2. **Negative Analysis**
3. Gratitude Reflection
4. Constructive Reflection
5. Getting Real
6. **Love Letter**
7. **2024**
### ❇️ My Favorite Core Concept from Headstart 2025: Neurological Levels.
### How you can use the [Dilts Pyramid](https://www.landsiedel-seminare.de/en/nlp-library/neurological-levels.php) for Change
Imagine you want to change something in your life — for example, doing more exercise. You can use Dilts Pyramid to go through this change.
Let's go through the Neurological Levels by Dilts with the example of exercising more.
#### 🟢 Environment
**Problem:** You’re too tired after work to drive to the gym.
**Solution:** Set up an exercise corner at home.
#### 🟣 Behavior
**Problem:** You sit in front of the computer instead of exercising.
**Solution:** Introduce a new habit, like putting on your gym shoes right after work.
#### 🔵 Capabilities
**Problem:** You lack knowledge about effective exercises.
**Solution:** Book an appointment with a personal trainer to learn effective exercises.
#### 🟠 Beliefs & Values
**Problem:** The belief: “Exercise is not for me.”
**Solution:** Loosen this belief and replace it with one that serves you.
#### 🟡 Identity
**Solution:** Focus on becoming rather than achieving. Not “I want to do X,” but “I am becoming a runner. I am a runner.”
#### ⭐ Belonging - (with the Dilts Pyramid, **a framework grounded in NLP)**
**Solution:** Join a running community to build a vision.
Important: If you change a higher level, the lower levels shift automatically. For example, if your Identity is “I am an active person,” you’ll act like one and shape your environment accordingly.
These levels help you:
* Better understand problems
* Recognize where change is most effective
* Find sustainable solutions instead of superficial ones
Use them as a diagnostic tool. If something doesn’t work out, check the different levels to locate the sticking point.
The reflection questions from Headstart 2025 are built on the neurological levels. This makes the process so powerful.
* * *
### 💘 Love Letter
After reflecting, we wrote a letter to our past selves from one year ago.
We took our insights and wrapped them in that letter.
* * *
### ❓ My favorite question from the reflection part:
If you had to name the last year with a single word... what would it be?
* * *
## 🚀 Upcoming in next week's issue:
We’ll talk about **ecological goals** and **artful implementation**.
Artful implementation is my favorite part of all of Headstart.
Why? Because we take our goals and create an action plan for every month of the upcoming year. Don’t miss it!
* * *
Have a productive week,
Lukas
---
# 🖥️ Top 10 Productivity Tools to level up your workflow in 2025
> 🖥️ Top 10 Productivity Tools to level up your workflow in 2025
- Canonical: https://neurohackingly.com/top-10-productivity-tools-to-level-up-your-workflow-in-2025/
- Published: 2024-12-31
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, productivity, tools
Hello friend 👋
This is a list of productivity tools I've been hiding for some time.
As a New Year's gift, I want to share them with you.
An ultimate productivity tool list.
These will blow you away.
No kidding.
## 🖥️ **10 Powerful Productivity Tools to level-up your workflow in 2025**
**#1.** [**Screenity**](https://github.com/alyssaxuu/screenity)**:** A powerful Loom alternative for creating screen recordings. It offers advanced features like annotation, editing, and exporting—all for free.
**#2.** [**ShareX Screenshot App**](https://getsharex.com/)**:** Take screenshots, recognize text using OCR, and edit captures. Perfect for documenting and sharing visual information.
**#3.** [**Clipboard Help+Spell**](https://www.donationcoder.com/software/mouser/popular-apps/clipboard-help-and-spell)**:** Saves everything you copy to your clipboard. Makes it easy to retrieve lost content.
* * *
**#4.** [**Everything**](https://www.voidtools.com/he-il/support/everything/searching/)**:** My go-to filename search engine for Windows. Check it out.
**#5.** [**Espanso**](https://espanso.org/)**:** Textexpanders detect when you type a keyword. E.g. ":date" Then it replaces it while you are typing. -> "30.12.2024". Super handy for repetitive phrases.
**#6.** [**Tide**](https://tide.fm/en_US/): A timer that combines pomodoro with nature sounds.
* * *
**#7.** [**Akiflow**](https://akiflow.com/): Crazy productivity tool to have everything in one place: calendar, to-do lists... On the expensive side though.
**#8.** [**Napkin.ai**](https://www.napkin.ai/)**:** Transform text into appealing graphics. Ideal for creating clear and engaging content.
**#9.** [**Scribe**](https://scribehow.com/): A step-by-step guide creator that simplifies explaining processes. Perfect for tutorials and team collaboration.
**#10.** [**Humata.ai**](https://www.humata.ai/): Amazing AI tool for reading and analyzing books or PDFs. Upload a book, ask questions, and get detailed, book-specific answers.
* * *
### **These are my top 10 productivity tools to maximize your workflow.**
Thank you for being part of my journey this year. I look forward to continuing to share and grow together in the year ahead.
Have a productive and fulfilling 2025!
Lukas ⭐
* * *
P.S.: Ready to supercharge your productivity? 🚀
Each week, I'll send you exclusive breakdowns of the latest AI and productivity tools. From hidden gems to game-changing workflows. These are the insights that will save you hours every week and give you a serious edge.
[Join](/newsletter) a thriving community of productivity enthusiasts for €19/month.
**Get instant access to:**
* Weekly deep dives into the most powerful AI tools
* Tested workflows that actually work
* Time-saving secrets most people don't know about
[JOIN NOW](/newsletter)
P.P.S.: One of my favourtie websites of 2024: [https://theresanaiforthat.com/](https://theresanaiforthat.com/)
---
# 🌎 4 Pillars to Design Your Perfect Life System
> 🌎 4 Pillars to Design Your Perfect Life System
- Canonical: https://neurohackingly.com/4-pillars-to-design-your-perfect-life-system/
- Published: 2024-12-22
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
Hello friend 👋
Achieving personal and professional fulfillment often feels like balancing many spinning plates.
**Simplify this process - break it into four essential pillars:**
1\. Vision
2\. Prioritization
3\. Systems
4\. Presence
Each pillar supports different aspects of a fulfilling life. This creates a foundation for sustainable growth and success.
## **🗺 Vision: Charting Your Path Forward**
Vision is about creating a clear direction for your life.
It starts with understanding your core values and aligning your actions with them. Define your long-term goals. Review your progress.
Like this, every step you take leads toward your ideal future.
### 5 questions for Vision:
1. Do you have a clear life mission guiding your decisions?
2. Have you defined a vision for your career and personal development?
3. Do you schedule time to reflect on wins, lessons learned, and opportunities?
4. Are your goals actionable and supported by a regular planning process?
5. Do you track progress on key projects with clear deadlines?
Tip: Dedicate one day a month to long-term reflection. Write down your goals and test how your actions align with your desired outcomes.
## **🚦Priorization: Focusing on What Matters**
Prioritization is identifying, then acting on the most impactful tasks.
**How?**
1\. Set clear daily and weekly goals.
2\. Tackle top priorities first.
3\. Learn to say no to distractions.
### **5 questions for Prioritization:**
1. Do you plan weekly priorities and review them afterward?
2. Are your daily plans clear and actionable before you begin work?
3. Do you tackle your most important task first each day?
4. Do you have the autonomy to focus on high-value priorities?
5. Can you make decisions quickly and recover from procrastination?
A structured approach to prioritization ensures you maximize your time and productivity.
## **🔧 Systems: Creating an Environment for Success**
Systems are the foundation of consistent progress.
**Examples of systems are:**
1\. Designing a workspace that fosters creativity
2\. A weekly review for reflection and planning
3\. Batching of similar tasks to avoid multitasking
Systems make success repeatable.
### **5 questions for Systems:**
1. Are you investing time in activities that advance your goals?
2. Do you document processes to streamline recurring tasks?
3. Does your workspace inspire focus and creativity?
4. Are you tracking metrics that reflect your progress and well-being?
5. Do you have a structured approach to learning and self-improvement?
Document workflows and track key metrics to streamline processes. Like this, you can focus on what matters.
## **🤴 Presence: Showing Up Every Day**
Presence is intention and engagement at the moment.
**How to show up as your best self:**
1\. Start your day with purpose.
2\. Manage distractions
3\. Focus on your well-being
Balance work and recovery to sustain energy.
### 5 questions for Presence:
1. Do you start your day with an intentional morning routine?
2. Are you able to focus on one task at a time?
3. Do you focus on quality sleep, a healthy diet, and regular exercise?
4. Do you nurture your mental health and recovery?
5. Do you end your day with a clear work-life boundary and preparation for tomorrow?
Tip: Experiment with digital detox evenings by setting "no-device" zones to recharge.
## **Putting It All Together**
The answers to these questions highlight areas to focus on.
This enables small but meaningful changes.
**Your Turn 🙏**
What areas resonate most with you? Which question will you focus on this week? I’d love to hear your thoughts—reply to this email and let me know!
Have a great week,
Lukas 🌞
**P.S.** Stay tuned for next week’s deep dive into prioritization strategies and how to build systems that work for you. ✅+
[Chris' Sparks Productivity Assessment](https://www.forcingfunction.com/assessment) inspired this newsletter.
---
# 🚀 7 NLP Hacks to Obliterate Self-Doubt and Step into Your Ultimate Potential
> 🚀 7 NLP Hacks to Obliterate Self-Doubt and Step into Your Ultimate Potential
- Canonical: https://neurohackingly.com/7-nlp-hacks-to-step-into-your-ultimate-potential/
- Published: 2024-12-16
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, nlp
You’re here because something inside you KNOWS you’re not playing at the level you’re capable of. Maybe it’s self-doubt, hesitation, or that damn inner voice whispering, _“What if I’m not good enough?”_
Let me tell you something right now:
That voice?
That hesitation?
It’s a LIE.
The truth is, you’ve got everything you need to show up, dominate, and live life on your terms. Today, I’m going to give you **7 powerful NLP hacks** that will rip self-doubt out of your system and ignite the fire of confidence inside you.
Here’s the deal: You’ll walk away from this with real tools to **own your state**, **step into your power**, and finally **show the world who you really are.**
Are you ready?
Let’s gooo.
* * *
## **🪑 Why Most People Stay Stuck**
Do you know why most people live their lives on pause?
It’s not because they’re not talented. It’s not because they’re not smart or capable. It’s because they let their STATE dictate their story.
Think about it.
You walk into a room, and your shoulders are slouched, your breath is shallow, your head is full of doubts.
What happens?
You shrink.
You hesitate.
You hold back your ideas because you’re afraid of failing or, worse, being rejected.
## Now picture this:
You walk into that same room, your chest high, your breath strong, your eyes focused.
You radiate confidence.
What happens then?
You OWN the space.
People listen. Opportunities open.
The difference is your STATE.
## **And here’s the best part: You can change it. Anytime. Anywhere.**
* * *
## **🕐The Turning Point**
Right now, you might be thinking, _“Okay, Lukas, sounds good. But how do I actually DO it?”_
**That’s where NLP comes in.**
NLP (Neuro-Linguistic Programming) is like the ultimate toolkit for rewiring your brain and body for peak performance. It’s not about thinking positive—it’s about taking control.
**And today, I’m giving you the 7 most powerful NLP hacks I’ve ever seen.**
These aren’t fluffy self-help tips. These are the strategies that champions, leaders, and game-changers use to dominate their space.
* * *
## **The 7 Hacks That Will Change Your Life**
### **#1. Anchor Your Power State**
Remember a moment when you felt INVINCIBLE.
You crushed it, you owned it, and you felt like nothing could stop you. Relive that moment. Now, lock it in with a physical gesture—clench your fist, tap your chest, or press your thumb and finger together.
This is your switch.
Anytime you feel doubt creeping in, hit the switch, and feel that power flood your system.
### **#2. Destroy the Inner Critic**
That voice in your head?
The one saying, _“What if I mess up?”_ Turn it into a joke. Imagine it speaking in a goofy cartoon voice or as if it’s coming from miles away. Then replace it with a bold, commanding voice that says,
**_“I’ve got this. I always find a way.”_**
Own the narrative in your head, and you’ll own your results.
### **#3. See It. Feel It. OWN It.**
Visualization is your superpower.
Close your eyes and see yourself succeeding. Feel the pride, hear the applause, sense the energy in the room. Don’t just watch it—step into it. Your brain doesn’t know the difference between imagination and reality, so show it success, and watch it make it happen.
### **#4. Command Your Physiology**
Your body is your ultimate weapon.
Stand up RIGHT NOW. Roll your shoulders back, breathe deeply, and SMILE. Yes, smile. Even if you don’t feel like it.
When you change your physiology, you change your emotions.
Move with power, and your brain will follow.
### **#5. Step Into Your Alter Ego**
Not feeling confident?
Borrow it. Act as if you’re already the most confident, successful version of yourself.
Talk like them.
Walk like them.
**Hell, BE them.**
When you step into that identity, your actions and results will follow.
### **#6. Turn Fear Into Your Greatest Ally**
Fear isn’t the enemy.
Fear is the signal that you’re about to grow. Next time you feel it, say,
**_“Thank you, fear. You’re telling me this is my next level.”_**
Then lean in. Fear will either push you forward or hold you back—you decide which.
### **#7. Break the Pattern. OWN the State.**
When doubt or hesitation shows up, don’t let it linger.
STAND UP.
Shake your body.
Yell, _“ENOUGH!”_
Blast your favorite song. Take a deep breath. Do whatever it takes to break the pattern and reset your state.
You’re not a victim of your emotions—you are the master of them.
* * *
## **🎉🎊🎈What This Means for You**
You’ve just unlocked the playbook for obliterating self-doubt.
These hacks aren’t theories—they’re battle-tested strategies that WORK.
But here’s the truth:
Knowing isn’t enough.
You have to DO.
So pick one hack.
**Practice it today. Feel the shift.**
Because here’s the thing: The world is waiting for YOU to show up. The real you. The bold, unstoppable, _limitless_ version of you.
**So what are you waiting for? Let’s make it happen.**
Alright, let’s bring this home.
You now have the **7 NLP hacks**—tools that can obliterate self-doubt and turn you into the unstoppable force you were born to be.
**But I’m not stopping there.**
If you’re ready to take your performance to the NEXT LEVEL, I’ve got something special for you.
Introducing my **Premium Special Newsletter**:
## **"The Prompt Alchemist: Transform Your State with AI"**
For just **$19/month**—Netflix price, life-changing results—you get:
✅ **Battle-Tested Prompts for Instant State Changes**
Imagine having the exact words to say to yourself when doubt hits—prompts that snap you back into confidence, focus, and power.
✅ **A Complete Mental Performance System**
In just weeks, you’ll build an ironclad mindset, master your state, and dominate your day like never before.
✅ **Your 24/7 AI Coach**
Think of it: a coach in your pocket, ready to help you shift your state ANYTIME. Feeling stuck at midnight? Boom—your coach is there.
✅ **Pilot-Proven Instant Peak States**
These aren’t theories. These are pro-level secrets that work under pressure. As a former pilot, I’ve been in situations where peak state was _not optional._ I’ll show you how to create the same magic, on command.
### **Why You Need This NOW**
Here’s the truth: **Knowledge is power, but ACTION is transformation.**
If you’re serious about taking control of your emotional states, boosting your productivity, and unlocking your greatest potential, this is the time.
_For the price of two coffees a month, you’ll get access to tools that most people would pay hundreds for—because these tools don’t just work, they change lives._
### **Ready to Transform Your State—Anytime, Anywhere?**
[Click here and join the inner circle for just $19 / month](/newsletter)
Because your peak state isn’t a “someday” thing.
It’s right here.
Right now.
And I’m going to help you claim it.
See you on the inside. Let’s get to work. 🚀
[Join the Premium NLP Area](/newsletter)
### **And That’s STILL Not It—This Is Next-Level Transformation**
You’re not just getting some prompts and tips to feel good for a day.
**I’m handing you a game-changer.**
Imagine having **AI-powered state management coaching**—
a system so precise it feels like a personal performance coach sitting right next to you.
With this, you’ll walk away with TOTAL CONTROL over your emotional state and mindset.
## **Here’s What You’re REALLY Getting**
Along with everything I’ve promised so far, you’ll get:
✅ **The Ultimate AI State Management Prompt:**
This is the **exact framework** that turns ChatGPT into your **24/7 State Management Coach**.
* It will pinpoint exactly where you are right now.
* Guide you—step by step—to your desired peak state.
* Help you set anchors, reframe your thoughts, and lock in lasting confidence.
### **This Is What It Looks Like In Action:**
* **You feel doubt creeping in?** Your AI Coach will ask you: _“Where is your focus right now? What’s your posture like? Let’s fix this.”_
* **Stuck in a slump?** Boom—it shifts your physiology, reframes your mindset, and drops a powerful anchor so you’re back in action.
* Worried about the next big moment? Future pacing will help you SEE yourself winning before you even take the first step.
This is a guided session designed for RESULTS:
1. **Identify** your current state.
2. **Shift** to the desired peak state using techniques like posture adjustments, submodality tweaks, and anchoring.
3. **Lock it in** and build a plan to keep your state bulletproof—day after day.
It’s like having the ultimate NLP expert in your pocket, ready to coach you anytime life throws a curveball.
## **Why This Matters**
Because your STATE determines everything—your decisions, your performance, and ultimately, your success. If you can control your state, you can control your life.
And for just **$19/month**, you’ll get access to:
✅ **Battle-tested prompts** for peak performance.
✅ **Step-by-step NLP guidance** to master your mind and emotions.
✅ **The AI State Management Framework**—your 24/7 personal coach for confidence, clarity, and unstoppable action.
### **This Is Your Turning Point**
You’ve waited long enough.
The tools, the coaching, the transformation—it’s all here, right now.
[**Click here to join.**](/newsletter)
Step up, show up, and become the person you were meant to be.
The world doesn’t need a hesitant version of you. It needs your POWER, your PRESENCE, and your best STATE—unleashed.
Let’s GO. 🚀
[Joing THE PROMPT ALCHEMIST: Transform Your State with AI](/newsletter)
---
# Welcome to THE PROMPT ALCHEMIST
> Welcome to THE PROMPT ALCHEMIST
- Canonical: https://neurohackingly.com/welcome-to-the-prompt-alchemist/
- Published: 2024-12-16
- Updated: 2024-12-16
- Author: Lukas Zangerl
### Most people talk about change, but you? You’re here, ready to reprogram your mind and dominate your challenges with **NLP** and **AI**. This isn’t just a newsletter. It’s your ticket to mastering your state, boosting productivity, and turning ChatGPT into your personal coach.
Let’s get you started immediately.
## **Your Exclusive NLP Prompt: The Circle of Excellence**
Use this prompt in ChatGPT to be guided step-by-step through the Circle of Excellence exercise. It’s like having a world-class NLP coach in your pocket, available anytime you need to crush a mental barrier.
#### NLP Coach Prompt Template
A comprehensive NLP coaching session framework for state management and peak performance.
**Copy the prompt below and use it with ChatGPT or Claude:**
```
[Context for AI] You are an expert NLP coach specializing in state management and peak performance. You have deep knowledge of anchoring, physiology, submodalities, and state manipulation techniques. Your communication style is direct, energetic, and encouraging.
[Session Framework] I want to practice advanced state management. For this session:
1. First, help me identify my current state through precise questions about my physiology, thoughts, and emotions
2. Then, guide me to my desired state using NLP techniques
3. Finally, help me anchor this state and create a plan to maintain it
[Response Instructions]
- Ask questions one at a time, waiting for my response
- Provide specific physical adjustments based on my answers
- Use metaphors and vivid language to enhance state changes
- Include elements of timeline work and future pacing
- Give exact durations for each exercise
- Create custom anchors based on my preferences
- Check my state throughout the process
- Adjust techniques based on my feedback
[Begin Session] Let's start by understanding your current state. On a scale of 1-10, how resourceful do you feel right now? Describe your posture, breathing pattern, and any physical sensations you notice.
[Follow-up Questions] After my response, ask about:
1. Where my focus/attention is
2. What inner dialogue I'm experiencing
3. The submodalities of my current experience
4. Recent peak states I've experienced
5. My desired state characteristics
[State Change Protocol] Based on my responses, guide me through:
1. Physical adjustments (posture, breathing, movement)
2. Submodality shifts
3. Anchor setting
4. Future pacing
5. Integration
[End Session] Conclude with:
1. Testing the anchor
2. Creating a maintenance plan
3. Setting specific triggers for state management
4. Establishing success metrics
```
## **What’s Next?**
1. **Get Practicing:** Use this prompt right now to experience the transformation. You’ll feel the power of NLP instantly.
2. **Watch Your Inbox:** Every week, I’ll deliver advanced NLP techniques, prompts, and AI-powered tools straight to you.
3. **Ask Questions, Share Wins:** Need help applying this? Got a success story? Hit reply to the newsletter or join the exclusive discussions we’re building.
You’re here because you don’t settle. And now, you’ve got the tools to prove it.
Let’s dominate,
**Lukas**
Neurohackingly | Founder & Your Personal Guide to Transformation
---
# ✍️ My Top 5 Learnings of 2024
> ✍️ My Top 5 Learnings of 2024
- Canonical: https://neurohackingly.com/my-top-5-learnings-of-2024/
- Published: 2024-12-08
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, study-techniques
Hello Friend 👋
This year taught me some powerful lessons that reshaped how I approach work and life.
## Here are my top 5 takeaways from 2024:
_Was this email forwarded to you?_ [_Subscribe here!_](/newsletter/)
Vacation 2024 – with my wonderful grandma and sister in Sardinia
### 1️⃣ Trade Constant Input for Output
You already know enough. Stop chasing the latest tools, trends, or "hacks." They’re distractions. The real progress happens when you stop consuming and start _doing_.
### 2️⃣ Think for Yourself First
Before asking ChatGPT (or anyone else), sit with the problem. In my bachelor thesis and even LinkedIn posts, the biggest breakthroughs came when I took the time to reflect—while walking, meditating, or journaling.
### 3️⃣ Sleep, Move, Meditate
When you feel stuck or overwhelmed, there’s no magic formula. Just sleep well, get moving, or take a moment to meditate. It’s simple, but it works every time.
### 4️⃣ Keep It Simple
Overcomplicating? Ask yourself: “How can I make this easier?” Forget the fancy tools or strategies. Start small, take action, and tweak based on real feedback. The simplest path often leads to the best results.
### 5️⃣ Create, Get Feedback, Adjust
This one was a game-changer. Whether it’s a social media post or a landing page, stop perfecting in isolation. Publish, gather feedback, and adjust. Most things improve after one iteration—beyond that, you risk making them worse.
These lessons are a letter to my future self. If I stick to just these five in 2025, I’ll be a happier, more productive person.
What about you? What’s the biggest thing you’ve learned this year?
Have a great week,
Lukas 😊
* * *
**Enjoy this newsletter?** Forward to a friend or hit reply to share your thoughts.
---
# 👁️Focus Mastery: Key Insights from 3 Game-Changing Books
> 👁️Focus Mastery: Key Insights from 3 Game-Changing Books
- Canonical: https://neurohackingly.com/focus-mastery/
- Published: 2024-12-01
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, productivity
I've decided I want to get better at Focusing in the Digital Age.
So, here are 3 books I'm reading—specifically to help me:
1. Develop deep, focused work habits.
2. Build sustainable systems to manage distractions.
3. Master efficient self-directed learning techniques.
# 📚 Book #1: Deep Work by Cal Newport
I picked up this book because I struggle with distractions and want to produce higher quality work.
### And so far, my 7 biggest takeaways are...
1. Memory training enhances focus: Newport recommends memorizing card decks as a way to build concentration, suggesting it transfers to improved deep work ability.
2. Productive meditation: Thinking about work problems during low-intensity physical activities like walking can be highly effective for problem-solving, as it combines focus training with the brain's natural problem-solving mechanisms.
3. The role of boredom: Constantly filling idle moments with stimulation (checking phones, social media) weakens our ability to focus. Deliberately experiencing boredom helps build "focus muscles."
4. Shutdown rituals matter: Having a specific end-of-day routine helps prevent work from spilling into personal time and actually improves next-day performance. This includes checking for urgent items, updating to-do lists, and explicitly marking the workday's end.
5. Leading vs lagging metrics: Focus on "leading metrics" (like hours spent in deep work) rather than "lagging metrics" (like papers published) to improve performance in real-time.
6. Hub and spoke office design: The ideal workspace combines communal areas for collaboration with private spaces for focused work, rather than purely open floor plans.
7. Work quality formula: High-quality work produced = Time Spent × Intensity of Focus. This simple equation emphasizes that time alone isn't enough; concentration intensity matters equally.
💡
Want to discover game-changing insights for building deep focus? Get completely FREE access to detailed summaries and implementation guides for 5 days: [shortform.com/neurohackingly](https://www.shortform.com/neurohackingly).
* * *
# 📱 Book #2: Indistractable by **Nir Eyal**
This book has taught me a lot about creating sustainable systems for productivity rather than relying on willpower.
### 7 golden nuggets so far:
1. Internal discomfort drives 90% of phone checking behavior, not external triggers like notifications. This challenges the common belief that notifications are the main source of distraction.
2. Childhood depression rates decreased during quarantine/remote learning, largely due to better sleep from not having early school start times. The technology itself wasn't the primary mental health factor.
3. Being "up to date" on news/information is an impossible goal that causes unnecessary stress. The healthier approach is deciding in advance how much time to allocate to news consumption.
4. The conventional view of willpower as a depleting resource is incorrect. Research shows willpower depletion isn't real - it's our belief in depletion that causes reduced self-control.
5. Over-structured schooling can harm children's ability to develop attention control. Children under more adult restrictions than Marines and convicts may struggle to build autonomous focus skills.
6. Trying to suppress unwanted thoughts/feelings makes them stronger. The key is examining and accepting discomfort rather than trying to escape it.
7. Timeboxing isn't just about productivity - it reveals whether activities align with stated values and helps identify patterns of distraction.
📚
Dive even deeper with the exclusive Nir Eyal interview, where he reveals additional strategies not found in the book.
****Start your FREE 5-day trial to access:****
• Complete book summaries with implementation guides
• Exclusive author interviews
• 20% off annual subscription after trial [shortform.com/neurohackingly](https://www.shortform.com/neurohackingly)
* * *
# 📖 Book #3: Ultralearning by Scott H. Young
Finally, I'd recommend Ultralearning to anyone who wants to rapidly acquire complex skills while being self-directed.
### This book has taught me a lot about:
1. Timing of Feedback: While immediate feedback is generally best, getting feedback too quickly can sometimes harm learning. For example, constantly checking reference materials during practice can impede your ability to retrieve information later.
2. The Dunning-Kruger Paradox in Deep Learning: As expertise increases, people tend to question their knowledge more, not less. This self-questioning actually drives deeper understanding, while feeling certain about your knowledge can limit growth.
3. Forward Testing Effect: The habit of self-testing improves your ability to learn new information before you even encounter it. Regular testing makes you a better learner overall, beyond just helping retain specific content.
4. Proceduralization vs. Declarative Knowledge: Not everything can or should be converted to procedural (automatic) knowledge. Some skills will always require conscious recall and understanding. The key is identifying which components are best suited for each type of learning.
5. Mental State and Arousal Impact: Low arousal environments (quiet, calm settings) are actually better for complex learning tasks, while high arousal environments (energetic, stimulating) work better for simple tasks requiring alertness.
6. Strategy for Complex Topics: When faced with abstract concepts, create your own concrete examples rather than using prepared ones. This deeper processing leads to better retention and understanding than memorizing standard examples.
7. The "Sweet Spot" for Research: The "10% rule" suggests spending about 10% of your expected total learning time on metalearning research. For example, if you plan to spend 24 hours total learning something, spend roughly 2.5 hours researching how to learn it. Beyond this point, additional research often becomes procrastination rather than productive preparation.
🟡
Learn more than ever from important non-fiction books at [shortform.com/neurohackingly](https://www.shortform.com/neurohackingly) and receive 5-days of unlimited access and an additional 20% discount on the annual subscription.
* * *
## Key Takeaways from All Three Books:
### 📚 Book #1: Focus Development (Deep Work)
* Enhance concentration through memory training and productive meditation
* Embrace boredom and use shutdown rituals to strengthen focus
* Work quality = Time × Focus Intensity
### 📱 Book #2: Managing Distractions (Indistractable)
* Internal discomfort, not notifications, drives most phone checking
* Willpower depletion is a mindset, not a biological reality
* Timeboxing reveals alignment between activities and values
### 📖 Book #3: Effective Learning (Ultralearning)
* Immediate feedback isn't always optimal for learning
* Spend ~10% of total learning time researching how to learn
* Create personal examples for better understanding of complex topics
Have a focused week! 😊
Lukas
---
# 🤫 5 Hidden Keys to Transformative Journaling (1,000+ Sessions of Experience)
> 🤫 5 Hidden Keys to Transformative Journaling (1,000+ Sessions of Experience)
- Canonical: https://neurohackingly.com/the-5-hidden-keys-to-transformative-journaling/
- Published: 2024-11-24
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, life-design
Mastering Journaling unlocks transformative personal growth and clarity.
But no one ever teaches us how.
For the past 5 years, I have journaled over 1000 times, tested dozens of systems, and helped +100 people develop life-changing reflection habits.
## Here are 5 pieces of advice that will help you gain mental clarity, accelerate personal growth, and make better decisions
### 🧠 Advice #1: Start with the Brain Dump
When we're first starting out, we think complex prompts matter.
It's not until we fail multiple times that we start to think, _"What, specifically?"_
It took me 6 months to realize fancy systems weren't what was impacting my growth.
Daily, unstructured thoughts were.
Focus on writing **10 quick, unfiltered thoughts every morning**—anything from random ideas, to-dos, worries, observations, goals, or things you're excited about. No rules, no structure. Just 10 honest bullets of whatever is swimming in your mind when you wake up.
This brain clearing creates space for clearer thinking throughout your day.
### 🕛 Advice #2: Structure your reflection timing
We are taught there are only 2 ways to journal:
* Morning pages
* Evening gratitude
But as you continue on your journey, you'll learn that neither of these accomplishes your goal.
What you need to do is **create a multi-layered system of daily, weekly, monthly and quarterly reviews.**
### ❓ Advice #3: Ask better questions
How do you overcome shallow reflection if you've never done deep introspection?
A few things that helped me:
1. The bottleneck analysis (What's holding me back and why?)
2. The 80/20 life audit (What 20% creates 80% of results?)
3. The billion-dollar reflection (What would you not stop for $1B?)
### 🤯 Advice #4: Find your breakthrough moment
A quick story:
The hardest part of my journey was lacking direction. I was experiencing scattered thoughts, surface-level gratitude, and disconnected journaling.
Then, I discovered systematic prompts.
They taught me frequency isn't what matters. Quality questions are.
As soon as I started **focusing on better questions, everything changed.**
### 📈 Advice #5: Trust the compound effect
**Change happens slowly, and then all at once.**
In the beginning, don't be surprised if you experience resistance, inconsistency, and shallow answers.
This is part of the process.
The people who gain profound insights, make better decisions, and transform their lives had to go through that too.
And they have scars & war stories to prove it.
Don't make the same mistakes I did!
Have a great week,
Lukas 😊
---
# 💛 Master Any Topic with This Simple 6-Step Process
> 💛 Master Any Topic with This Simple 6-Step Process
- Canonical: https://neurohackingly.com/master-any-topic/
- Published: 2024-11-17
- Updated: 2025-02-07
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
### What’s in today's newsletter?
* 😮 A simple 6-step process to master any new topic
* 📖 Top 3 productivity books of the week
* 📅 Top 2 articles on time management and calendar management
* 🧰 Top 3 Windows tools to save you hours each week
* * *
## 😮A simple 6-step process to master any new topic
About a year ago, I applied for a writer's position at [**Shortform**](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)—I’m a big fan of their app.
Curious what happened? I’ll share the outcome at the end of this newsletter.
Previously, when I wanted to dive into a new topic, I would just ask ChatGPT or use Perplexity.ai. But now, for a deeper understanding, I rely on Shortform. Their summaries make it easy to filter by topic.
For example, if I’m interested in "focus," I just search for it and instantly get the best book summaries on the subject.
### ⬇️ Here's my simple 6-step process to master any new topic
**#1. Check Shortform’s New Releases**: Since they release summaries weekly, I just scroll through the "New Releases" section on the homepage. This week, I found a book called _The Power of Unwavering Focus,_ by Dandapani.
**#2. Read Goodreads Reviews**: Before deciding to get the full book, I check out the reviews on Goodreads. (Feel free to [add me as a friend](https://www.goodreads.com/friend/i?feature=friend-invite-url&invite_token=ZThiYjczMjgtYjVkNi00ODZjLTg5ZjYtNThmM2ZiODRkOWRj) there!)
**#3. Read the 1-Page Summary**: If I’m still hooked, I read the 1-page summary on Shortform. It only takes about 10 minutes.
**#4. Read the Full Summary**: If it keeps my interest, I dive into the full summary. I highlight any key ideas, which automatically sync with my [Readwise](https://readwise.io/) account.
**#5. Do the Practical Exercises**: I always like to test my knowledge using Shortform's exercises and questions.
**#6. Buy the Book if I’m Impressed**: If a book really stands out—like _The Power of Unwavering Focus_ by Dandapani—I buy the full version on Kindle.
* * *
## 📖 Top 3 productivity books of the week
**🕐 #1. Buy Back Your Time** by Dan Martell
_What I learned:_ Delegate low-value tasks to free up time for important, high-energy activities. This way, you can build systems and teams that grow your business and give you more freedom.
**🔃 #2. Automate Your Busywork** by Aytekin Tank
_What I learned:_ Automate repetitive tasks using modern tools. This helps you focus on high-impact work that improves your productivity and moves your goals forward.
**🔬 #3. The Power of Unwavering Focus** by Dandapani
_What I learned:_ Focus is a skill you can develop. The book offers exercises and techniques that improve concentration, which boosts productivity, relationships, and overall well-being.
* * *
## What Is Shortform?
Think of Shortform as book summaries, but better. They cover all the key points from a book, plus they add helpful analysis and commentary.
**It’s like having a really smart friend explain the book to you.**
I use Shortform on both my laptop and phone. Before, I’d reach for Instagram or Reddit when I had downtime.
Now, I open Shortform instead—it’s my go-to app when I want to quickly learn something new.
### Remember How I Applied to Shortform? Here’s What Happened
Unfortunately, they didn’t need new writers at the time.
But now, I’m an affiliate for them! I've always been a fan and a paying customer, so this was a natural fit for me.
Want to try Shortform? You can get a **FREE trial** and an extra 20% discount on the annual subscription through my special link: [shortform.com/neurohackingly](https://shortform.com/neurohackingly).
* * *
## 📅 Top 2 articles on time management and calendar management
**#1.** [Deep Habits: The Importance of Planning Every Minute of Your Work Day](https://calnewport.com/deep-habits-the-importance-of-planning-every-minute-of-your-work-day/)**,** by Cal Newport
A quick read on how spending just 10-20 minutes the night before to plan your day can help align your tasks with your long-term goals.
**#2.** [**Time Management Tips from Busy People**](https://www.noahkagan.com/time-management-tips/), by Noah Kagan
A detailed guide on how to effectively use your calendar. Exactly what I’ve been looking for.
* * *
## 🧰 Top 3 Windows tools to save you hours each week
**#1.** [**Workona**](https://workona.com/)
A tab manager that lets you save groups of tabs you frequently use. For example, I have a "Morning Ritual" setup with 5 tabs. I just click one button, and they all open at once. Unfortunately, the free version limits you to five spaces. Know a good free alternative? Let me know! 🙏
{/* TODO: re-embed video from Bunny.net */}
Tab Management: Morning Ritual -> Writing on my 30-day Productivity Challenge
**#2.** [**QuickLook**](https://apps.microsoft.com/detail/9nv4bs3l1h4s?hl=en-US&gl=US) **for Windows**
This tool lets you preview files quickly by pressing the spacebar. Super useful when you need to check files without opening them.
{/* TODO: re-embed video from Bunny.net */}
Preview files quickly by pressing the spacebar
**#3.** [**Everything**](https://www.voidtools.com/) **for Windows**
A powerful search tool for Windows that finds files instantly. Unlike the regular Windows search, Everything shows every file and folder on your computer immediately.
* * *
> My biggest leaps of progress come from removal.
>
> • Removing limiting beliefs
> • Removing complex systems
> • Removing toxic relationships
> • Removing self-sabotaging behaviors
> • Removing comparing myself to others
>
> Now whenever I feel stuck, I jump to subtraction, not addition.
>
> — Dickie Bush 🚢 (@dickiebush) [November 8, 2024](https://twitter.com/dickiebush/status/1854698739467698506?ref_src=twsrc%5Etfw)
* * *
Have an amazing week,
Lukas 😊
P.S. Let’s connect on [LinkedIn](https://www.linkedin.com/in/lukzan/)! 🔗
---
# 📚The Only 3 Self-Help Books Worth Your Time
> 📚The Only 3 Self-Help Books Worth Your Time
- Canonical: https://neurohackingly.com/3-books-worth-your-time/
- Published: 2024-11-03
- Updated: 2025-02-07
- Author: Lukas Zangerl
- Tags: newsletter
Over the past few years, I've read 100 self-help and business books.
Unfortunately, most were a waste of time—they could have been blog posts or even email newsletters.
**Instead, I want to encourage you to read these 3 books. 🔥**
They're definitely worth your time.
* * *
The first book is already my absolute favorite:
### ⏳Book #1: **"Make Time" by Jake Knapp and John Zeratsky**
I first read this book in 2020 and even took their [Highlight-Course](https://maketime.blog/the-highlight-course/) based on it.
**3 surprising insights I learned from the book:**
1. The authors, former designers at Google and YouTube, unveil how tech companies design products to hijack your attention—and how you can reclaim it. It's an eye-opening look behind the screens you interact with daily.
2. The book doesn't just offer theories—it provides 87 specific, easy-to-apply tips to help you focus your attention, protect that focus from distractions, and boost your energy levels.
3. Discover how dedicating just 60-90 minutes each day to a single, meaningful task can dramatically boost your productivity and satisfaction—a surprisingly simple method that sidesteps overwhelming to-do lists.
* * *
### 🤑Book #2: **"Oversubscribed" by Daniel Priestley**
Ali Abdaal recommends this book again and again. In his latest [interview with Daniel Priestley](https://www.youtube.com/watch?v=VwLqwcjJwRo), he mentioned it’s the book with the most Kindle highlights for him.
**Here are the top 3 things the book taught me:**
1. The book reveals that demand breeds more demand. As more people show interest in your product, others become intrigued simply because it's popular and scarce.
2. Surprisingly, mass marketing methods like TV commercials and print ads are becoming less effective. The book explains that consumers are so inundated with ads that they often ignore them entirely.
3. The book advises waiting until you have a significant amount of interest—sometimes up to 100 times your capacity—before you start selling. This ensures a successful launch with eager customers.
* * *
**Ultimately, I think everyone should read this book:**
### 🚵♀️Book #3: **"The Motivation Myth" by Jeff Haden**
**3 things I didn't know before reading this book:**
1. Most people believe they need motivation to start pursuing their goals. This book flips that idea, showing that motivation actually comes _after_ you begin taking action and experiencing small successes.
2. Contrary to popular belief, telling others about your goals can make you less likely to achieve them. The premature praise you receive can create a false sense of accomplishment, reducing your drive to follow through.
3. It's counterintuitive, but saying "no" to distractions and even attractive opportunities can significantly enhance your focus and resilience. By declining tasks that don't align with your primary goals, you conserve valuable time and energy.
* * *
The top 3 books worth your time on Shortform
**If you want to discover more books and ideas, I highly recommend Shortform.**
They create concise summaries of the world's best nonfiction books and have a library of thousands of titles. Each summary presents the core ideas on one page, plus a more detailed 3- to 5-page breakdown with commentary and analysis. It's like having a smart friend tell you about a book.
**Click the button below to start a 5-day trial and get 20% off the annual premium subscription.**
[Start my 5-day trial🎁](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
---
# 💍9 gems I discovered
> This is definitely a newsletter you’ll want to save for those times when you’re chilling on the sofa on a Sunday evening or taking the train to work.
- Canonical: https://neurohackingly.com/9-gems-i-discovered/
- Published: 2024-10-27
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hey friend
This is definitely a newsletter you'll want to save for those times when you're chilling on the sofa on a Sunday evening or taking the train to work.
I was a bit bored this week and read through Ali Abdaal's newsletter and posts. In doing so, I came across some helpful pages and wanted to share them with you. Have fun browsing. 🧑💻
Warning! If you tend to procrastinate, don't read this article, or set your timer for 20 minutes and then stop reading, or read [this helpful post on procrastination](https://chrisbailey.com/why-you-procrastinate-10-tactics-to-help-you-stop/) from Chris Bailey. 😉
#1.❓ Great [interactive questions](https://programs.clearerthinking.org/lcq.html#.Xnfw-y2cbO0) about life to reflect on.
#2. 😴 Helpful articles with lots of sleep tips that you probably don't know yet:
* [Relax Like A Pro: 5 Steps to Hacking Your Sleep](https://tim.blog/2008/01/27/relax-like-a-pro-5-steps-to-hacking-your-sleep/) by Tim Ferris
* [11 Tricks for Perfect Sleep](https://www.huffpost.com/entry/11-tricks-for-perfect-sle_b_2527454) by Tim Ferris
#3. 🧑🏫 If you teach or educate people on a regular basis, check out this short article on [The importance of cognitive load theory (CLT)](https://set.et-foundation.co.uk/resources/the-importance-of-cognitive-load-theory).
#4. 📱 A very detailed and genious article on [how to set up your iPhone.](https://freedium.cfd/https://betterhumans.pub/how-to-set-up-your-iphone-for-productivity-focus-and-your-own-longevity-bb27a68cc3d8)
#5. 🌍 I love these types of articles in which people give their top life advice.
* [40 Lessons from 30 Years](https://blog.nateliason.com/p/40-lessons-from-30-years) by Nat Eliason
* [46 Things I Learned in 26 Years of Life](https://medium.com/thrive-global/48-things-i-learned-in-26-years-of-life-aa2007d82a0b) by Zdravko Bato Cvijetic
#6. 🤣 [My motto for work](https://radreads.co/how-to-make-work-feel-like-play/) and almost everything I do is to approach it with curiosity and have fun.
#7. 💻 A browser I'm currently trying out is [SigmaOS.](https://sigmaos.com/)
#8.🎙️For the next trip to work or home. An excellent [interview with Airbnb founder and Tim Ferris](https://open.spotify.com/episode/0MAY1gkBZYZ94NFP2pbR5Z). Brilliant storytelling.
#9. 📷 [Follow me on thegram](https://www.instagram.com/zangerlcoaching) for more.
* * *
I hope you enjoyed this kind of newsletter.
Have a great week!
Lukas 🌞
🚀
If you speak German: I have created a ****scorecard that gives you a precise evaluation of your productivity**** and divides it into 4 categories.
It consists of 21 questions and takes less than 3 minutes. So far I only have the test version and 4 people have already taken the test.
6 attempts are still open, get one now.
[Rate My Productivity](https://www.produktiv.me/produktivitatsquiz/)
---
# 📊 Daily Focus Targets
> 📊 Daily Focus Targets
- Canonical: https://neurohackingly.com/daily-focus-targets-2/
- Published: 2024-10-20
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, productivity
🚀
****If you speak German and want to develop your own life productivity system to accomplish your tasks more efficiently and with more enjoyment, check out**** [****produktiv.me/werkstatt****](https://www.produktiv.me/werkstatt/)****.**** (limited offer)
[Show me 🤩](https://www.produktiv.me/werkstatt/)
👋 Hello Friend,
How many hours of focused work are you doing per day?
In the book "[Rest: Why You Get More Done When You Work Less](https://www.amazon.de/Rest-More-Done-When-Work/dp/0241217296/ref=sr_1_1?crid=1Y8OEFTQ3P6TE&dib=eyJ2IjoiMSJ9.wFQckVmEf7IH21i6QfasF6HK9JwEzaoCeQyTEy2Yeiag9dwZsF81mFASTJpP2b1n2tyTDDS7eJhj3QPZirRvm2zcqb0gRsk2ZSkOnUUj8yYUsWta33v7PtdJmPGj59ofDjIqi_wEv2okbOhatm_-udd0mE6Q9nhr7JSca7ymXJPMrkiadbvD8JGDe59XfsK6ruDcN-7oChnDEBAqbLlzcdNcGRk1BuFkMq89OPxpKzQ.j8OwVOeiZTWh-Gx8RklwwGG0Kw0lC6eb9EiGuu_FOgk&dib_tag=se&keywords=rest+why+you+get+more+done+when+you+work+less&qid=1729450319&sprefix=rest+why+%2Caps%2C206&sr=8-1)" by Alex Pang, the entire first chapter is on why **working four hours per day is most effective.**
Pang cites dozens of examples from various professions—from the greatest mathematicians to physicians and Nobel Prize winners. They all conclude that 3–5 hours is the ideal amount of focus time per day.
> “I seemed to have psychic energy for only three or four hours of work, 'real work,' each day.”
> — _Paul Halmos, Hungarian-American mathematician_
> "Toulouse noted that Poincaré kept very regular hours. He did his hardest thinking between 10 a.m. and noon, and again between five and seven in the afternoon. The nineteenth century's most towering mathematical genius worked just enough to get his mind around a problem—about four hours a day."
> “Four hours a day or at most five, with breaks about every hour (for walks perhaps).”
> — _John Edensor Littlewood_
> "Norman Maclean, author of _A River Runs Through It_, wrote every morning from nine to noon; so did Swedish director Ingmar Bergman and Icelandic novelist and Nobel laureate Halldór Laxness. W. Somerset Maugham worked 'only four hours' a day, until 1:00 p.m.—'but never less,' he added."
🤔 Back to the question: How many hours of focused work do you do per day?
I've deliberately set the bar low for myself and committed to investing **three hours** per day in focused work. I've realized it's better for me to lower the bar to celebrate successes. I find **180 minutes** per day manageable; **300 minutes** feels completely overwhelming.
### 🤖 I had my focus log (where I track every deepwork session) analyzed by AI.
In the months of August and September (excluding weekends), I spent the following average time per weekday doing deep work:
* **Monday**: **3:27h** (1,658 minutes over 8 Mondays)
* **Tuesday**: **3:21h** (1,204 minutes over 6 Tuesdays)
* **➡️ Wednesday**: **2:31h** (1,057 minutes over 7 Wednesdays)
* **Thursday**: **3:12h** (1,534 minutes over 8 Thursdays)
* **Friday**: **1:59h** (952 minutes over 8 Fridays)
**What does this tell me?**
It confirms my assumption that I feel least productive on Wednesdays. Friday I don't work much in the afternoon anyways. As a result, I'm now considering shifting one restday from the weekend to Wednesday.
I always remind myself that it's an experiment and won't always be this way. I'm collecting data like a scientist, and if I notice after a few weeks that it doesn't work, I'll change my strategy. 🧑🔬🧪🔬
How many hours per day do you spend on focused work?
What would happen if you could consistently work three hours a day in a focused manner over a longer period? How would your life change?—Write me 😄
Have a productive week! 🌞
xx Lukas
---
# 🏁 80 Days to Transform Your 2024
> 🏁 80 Days to Transform Your 2024
- Canonical: https://neurohackingly.com/80-days-to-transform-your-2024/
- Published: 2024-10-13
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, self-experiment
👋 Hello Friend
As of today, October 13th, there are **80 days left in the year 2024.** What will you do with it?
**Every three months, I make it a habit to take a full day off to reflect on the past quarter and plan for the upcoming one.** This practice helps me step back from daily output & reflect on what truly matters.
During the quarterly reflection [Commit Action](https://www.commitaction.com/), I learned that many entrepreneurs experience a sense of burnout in the last quarter, which is why it is even more important not to do more, but to focus only on the things that are “high-leverage.”
Push the lever
> "leverage is named after a lever in physics, which amplifies a small input force into a greater output force" – [https://en.wikipedia.org/wiki/Leverage\_(finance)](https://en.wikipedia.org/wiki/Leverage_\(finance\))
## 🪽 Here are the most thought provoking reflection questions to get the most out of 2024
### 🪞 Reflect on Q3 (July – September)
1. What tasks were unnecessary in Q3?
2. Which events or activities provided the highest return on investment last quarter?
3. Are you 75% closer to where you want to be by the end of the year?
4. How can you double down on your big wins or the momentum they've created?
5. Was there an unexpected source of motivation or inspiration? How can you recreate it?
### 🗓️ Plan Q4 (October - December)
1. Thinking about your milestones in Q4: What if things go "merely okay"? What would that mean for 2025?
2. What exactly are you measuring with your goal? How "guaranteed" is the outcome you desire if you achieve 100% of what you're measuring?
3. How will 2025 be different if you focus on what matters most now?
4. What should you stop doing or remove from your schedule? _(Take action! Break free from the "insanity cycle" of doing the same things and expecting different results.)_
5. What time off do you want to take? Commit, schedule it, and set boundaries for yourself and others.
* * *
## 🤓 What I have learned from the reflection for Q3-2024 & the planning process for Q4-2024
1. Effective planning starts with a thoughtful review of my past actions. By understanding what has worked and what hasn’t, I can make smarter choices moving forward.
2. Recognizing my progress fuels my motivation and dispels the feeling that I’m stuck on an endless treadmill.
3. Small, consistent steps lead to significant results—I need to acknowledge the impact of my daily efforts.
4. It’s time to break away from unproductive habits. Instead of repeating the same actions and expecting different outcomes, I should try new strategies. I might be surprised at how simple changes can lead to quick and meaningful victories.
* * *
That's it for this week! Thank you for reading until here.
🇩🇪 🇦🇹 🇨🇭 If you speak German and would like to reflect and plan together with other productivity enthusiasts, [join the free Reflection & Planning event](https://www.landsiedel-seminare.de/anmeldung/as/nlp-webinar-tv/index.html?seminar_typ=NLP%20Webinar%20TV&seminar_id=3780) on **October 20th 2024, from 5:00 PM to 7:00 PM (CET).**
We reflect on the past 3 months and plan for the end of 2024 to be optimally positioned for the start of 2025.
Pleasant music, community reflection and instirational vibes await you. 🪄 **With only 80 days left, now is the perfect time to take action.**
The cover of the workshop in German.The cover of the workshop in German.
[Secure your place now](https://www.landsiedel-seminare.de/anmeldung/as/nlp-webinar-tv/index.html?seminar_typ=NLP%20Webinar%20TV&seminar_id=3780)
Wishing you a productive week! ☀️
xx Lukas
* * *
🎥 Youtube Video – [The weekly planning ritual – a reflection to join in](https://www.youtube.com/watch?v=BGSU4aj65TI)
🎙️ Podcast Episode – [The weekly planning ritual – a reflection to join in](https://open.spotify.com/episode/3WkHepuC6bt8tRHO3JjfVg?si=ef102027d8ac4f30)
---
# 💰Die with Zero
> 💰Die with Zero
- Canonical: https://neurohackingly.com/die-with-zero/
- Published: 2024-10-06
- Updated: 2024-10-14
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend
Vacations are the perfect opportunity for me to read books.
First, I use [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) to get an overview of the book. If it then scores well in the "relevant to my current situation" and "want to read it" categories, I'll buy the physical version.
## My 6 key takeaways from the book — **Die with Zero: Getting All You Can from Your Money and Your Life,** by Bill Perkins
### 💀 #1. **Find out how long you are likely to live**
Take the test on [Living to 100](https://livingto100.com/calculator) to find out how long people with your current health condition live on average.
Then use a countown timer/widget on your phone to remind yourself each day how many years you have left. This may sound unusual at first, but it teaches you to appreciate each day more consciously.
### 🗺️ #2. **It's about experiences, not just money**
The goal should not be to accumulate as much money as possible, but how many valuable experiences you can buy with your money.
Money alone is useless - it's the experiences that enrich your life.
### 🪂 #3. **Plan experiences for different phases of your life**
Make a list of things you want to experience at certain stages of your life.
For example, you might want to plan activities like skydiving or freediving between the ages of 25 and 40 because you're fitter at that age than at 70 or 80.
### 🤩 #4. **Memories bring joy - for a lifetime**
The earlier you collect special experiences, the more time you have to remember them later and be happy about them.
Every time you think back to these moments, you will experience the good feeling again.
### 🩺 #5. **Health is the best investment**
Looking after your health is one of the best decisions you can make.
It not only prolongs your life, but also ensures that you can enjoy it better. Many experiences - like mountain climbing or scuba diving - are only possible if you are fit.
### 💸 #6. **Know when to spend your wealth**
There should come a time when you start spending more money than you earn to make sure you die with 0 in your bank account.
Many people have more money at the age of 75 than they did at 50, even though they can no longer spend it. In fact, most people spend less and less money as they get older.
You should know when you reach your financial peak and start using your wealth wisely.
* * *
### Summary
Die with Zero explains why it makes sense to spend your money on experiences throughout your life instead of dying with a large fortune.
## 📚 Books that I am currently reading or which are at the top of my reading list
* **The Pathless Path** by Paul Millerd - A book for anyone who feels stuck in their job and actually wants to follow their heart.
* **How to Not Die Alone** by Logan Ury - A great book about relationships, whether you're already in one or still looking.
* **Someday is Today** by Matthew Dicks - Practical tips on how to make your everyday life more productive and creative.
Have a productive week! ☀️
xx Lukas
---
# 💣 5 Steps to Get Ultra-Motivated in one minute
> 💣 5 Steps to Get Ultra-Motivated in one minute
- Canonical: https://neurohackingly.com/5-steps-to-get-ultra-motivated-in-one-minute/
- Published: 2024-09-29
- Updated: 2024-10-14
- Author: Lukas Zangerl
- Tags: newsletter, mindset
👋 Hello Friend
How can you get ultra-motivated in 60 seconds?
Even top athletes, entrepreneurs and high performers aren’t always 100% motivated. However, winners know how to get back on track.
## 💣 Here's how to get ultra-motivated in under one minute in 5 simple steps
1. **🧘♂️ Get Focused**: Identify the ONE most important thing you’re hesitating on right now. Write it down.
2. **🧭 Find the Mental Blockers**: What pain are you avoiding? Write down every reason you're procrastinating.
3. **🏁 Visualize the Payoff**: Picture yourself at the finish line. Fully engage in the feeling of having completed the task.
4. **😰 Magnify the Consequences**: What are the consequences of inaction? Write down the pain you will feel if you don't take action.
5. **🌼 Just Show Up**: Showing up is half the battle. Whether it’s putting on your running shoes, typing that first word, or opening that book. Focus all your energy on just that one step.
* * *
### 🔥 Bonus Hack how to get ultra-motivated
> BURN YOUR BOATS ⛵️
You’ve got two options:
1. Start on the ONE most important thing,
OR
1. sit and do nothing (no distractions like social media, email, or busy work).
Instead of struggling with the task you’re avoiding...
Flip the coin 🪙
...avoid the distractions that lead to procrastination.
* * *
## **Here's a message I got from my accountability coach this week**
_"There’s real power in making decisions. It’s a massive productivity hack because most of the energy and stress of entrepreneurship isn’t in the “doing”… it’s in deciding what to do. Figuring it out and cutting off alternatives – that’s what drains you._
_That’s why people like Steve Jobs wore the same clothes every day: fewer decisions._
_Our conversations use pre-decisions to give you clarity and avoid second-guessing. This week is about doing, following through on what you’ve already decided. The hardest part (deciding) is done._
_No need to second-guess. No need_ _to hesitate. Just get it done._
**_Execution is everything."_**
Have an awesome week! ☀️
xx Lukas
With my grandma and sister in Castelsardo, Sardinia in Italy. Before we go on a yoga retreat.
---
# 🔋Optimizing Health: My Supplement Routine Unveiled
> 🔋Optimizing Health: My Supplement Routine Unveiled
- Canonical: https://neurohackingly.com/optimizing-health-my-supplement-routine-unveiled/
- Published: 2024-09-22
- Updated: 2025-06-02
- Author: Lukas Zangerl
- Tags: newsletter, productivity, health-fitness
👋 Hello friend
In June 2024, I had a comprehensive blood test with 65 markers to get an accurate overview of my state of health.
Four months later, this Wednesday, I am due to have another blood test. Since the first blood test, I have **started to integrate supplements into my routine.**
## 💊Why am I supplementing at all?
My diet was already at a very good level - a 9/10, I would say.
I exercise five times a week and walk an average of 10,000 steps a day. My sleep is also solid, although there is still room for improvement. So I optimized the three main pillars of sport, nutrition and sleep before I turned to supplements.
💡
This is an experience report. As everyone is individual, I don't want to make any recommendations, but simply share what works for me.
## 👀My daily supplement routine at a glance
In the morning I start with Nutty Pudding, a protein powder with soy milk, dried blueberries and macadamia nuts. At the moment I use the [pre-made version from Bryan Johnson](https://protocol.bryanjohnson.com/#step-2-supplements), but I usually make it fresh myself.
I then drink Bryan Johnson's Longevity Mix and take 8 of his recommended capsules.
**🥛Longevity Mix:** My personal favorite! With ingredients such as creatine, glucosamine, ashwagandha and L-glutathione, it supports the muscles, brain, joints, liver and immune system.
**💊NAC + Turmeric + Ginger:** This blend is simple and effective - with just three ingredients that have a positive effect on the liver, lungs, digestion, joints and anti-inflammation.
**💊Red Yeast Rice + Odor-Free Garlic:** Supports cardiovascular health and the immune system.
**💊Essential Softgel:** Contains important nutrients such as vitamin K, astaxanthin and lutein for bones, heart, eyes and skin.
**💊Multivitamins/Essential Capsules:** Lots of ingredients, which is why I proceeded cautiously and ordered most of the ingredients individually from Amazon, eBay or other vendors to feel my way in gradually.
### Additional supplements:
* Collagen (12.5g)
* Inulin (probiotic, 2.8g)
* Fish oil (EPA & DHA, 2000mg)
* Iron (12.5mg)
* [Whey Protein Isolate](https://amzn.to/3A5x9FP) from edubily (extreme high quality)
* [EAA Powder](https://amzn.to/4e6Vf0L) from edubily (extreme high quality)
According to Bryan Johnson, his supplement stack is designed for each person and provides clinically relevant doses of each ingredient.
I take [300mcg of melatonin](https://www.lifeextensioneurope.de/melatonin-300-mcg) in the evening. Most melatonin supplements are grossly overdosed at 1mg or more, which leads to extreme fatigue for me the next day. 300mcg is perfect for me and according to Oura measurements, it helps me get more deep and REM sleep.
This is an initial overview of my supplement routine. In the future I will go into more detail about the individual components.
Have a great week!
xx Lukas ☀️
* * *
## Things I like, have and/or recommend:
### Skin, hair, teeth:
* [ELTA MD sunscreen](https://amzn.to/4hPTxUv) (SPF 40)
* [ELTA MD sunscreen](https://amzn.to/4fZ9O7z) (SPF 46)
* [Phametra MED Sunscreen LSF 50](https://amzn.to/4hORIqu)
* [Timeless Vitamin C Plus E 20 Percent Ferulic Acid Serum](https://amzn.to/4aq6VeF)
* [Flosser](https://amzn.to/3YWUphm)
* [Hair Brush](https://amzn.to/3Z72ql3)
* [Vanicream Hair Shampoo](https://amzn.to/3VFWNIq)
* [Exfoliating Washcloth](https://amzn.to/4fQb8Kg)
### Supplements I used/have used and also recommend:
* Protein
* [edubily Whey Protein](https://amzn.to/3QBKuKh) (cocoa)
* [edubily Whey Protein](https://amzn.to/4erPr1W) (vanilla)
* Collagen/Aminos
* [edubily collagen powder](https://amzn.to/3YU64xq) (orange)
* [edubily collagen powder](https://amzn.to/4jx10sw) (cherry)
* [edubily amino powder](https://amzn.to/3FSA86X) (green apple)
#### Other Supplements I use on a regular basis
* [Fish Oil](https://amzn.to/4i8yV96) (vegan) - I was looking for the most similar alternative to Vegetology's Vegan Omega-3 supplements that Bryan Johnson takes. I am currently trying out which alternative is best. Perplexity says that TNT Vegan Omega 3 Comparison is the most similar alternative available in Europe. ([click here](https://www.perplexity.ai/page/vegan-omega-3-alternatives-on-bXFKYZ9dTAqb5Vf.dABELQ) to read the full generated post)
* Creatine monohydrate (Creapure® - Creapure is a patented form of creatine monohydrate manufactured in Germany and is widely regarded as the purest and most rigorously tested creatine available.
* [Vitamin K complex](https://amzn.to/40O7I67)
* [Boron](https://amzn.to/42x36T1)
* [Manganese](https://amzn.to/3Ecduph)
* [Lutein & Zeaxanthin](https://amzn.to/3Wz8wcB)
* [Sulforaphane complex with broccoli extract](https://amzn.to/4jsy8Sb)
* [Fisetin](https://amzn.to/40yUZ5E) (or [this one](https://amzn.to/4j9NNoh))
* [Spermedine](https://amzn.to/3EkDI8R)
* [Lactobacillus Acidophilus](https://amzn.to/40zs7ua)
* [Ginger extract](https://amzn.to/3PRZS54)
* [Sodium Butyrate](https://www.amazon.de/gp/product/B0D2BBHGKH?smid=A1CXP5G9SXXNSD&th=1&linkCode=sl1&tag=zangerlcoachi-21&linkId=23e1010e126a1b72713599b8c30dab6f&language=de_DE&ref_=as_li_ss_tl)
* [NMN](https://www.amazon.de/Disanvita%C2%AE-Deutschland-gepr%C3%BCfte-Premium-Qualit%C3%A4t-Reinheit/dp/B0CQ2RM6DL?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91&crid=MZ6YATIUHT27&dib=eyJ2IjoiMSJ9.k5WPVa9uqb-9V08XNbB78DwrqgUMgEsNQUdKqrZNlDJguNZHEqdfd8KAAZ1NZ9L4ORrOAPAuJdj3kMhEXOL6yXIvWXcunGOUq59xWDQxVc7Ytxk0PxrRQHTx0DVxFEJTGosvD_ZQOOjJ4qapL6bBkwhwGLIaKsPzhvwHfQvqRcvqXHqXBg5RUamgrimcxmzR_omwCuMt8zxlimkuGkqmYdEeGRyaxdBViUSEo_rFHQnCDjXLwzwDrocg8AFgwRci.3dyz6SS9GCN5yDZZt54TBd1vHuNOKV9KoT80385Y5bo&dib_tag=se&keywords=nmn+pulver+25mg&qid=1745950113&s=drugstore&sprefix=nmn+pulver+25mg,drugstore,79&sr=1-5&linkCode=sl1&tag=zangerlcoachi-21&linkId=52dd30eeb1dae7abba6ceb5bf3798088&language=de_DE&ref_=as_li_ss_tl)
GOS - Galacto-Oligosaccharide 180 Kapseln - Made in Germany - Hochreines Präbiotika - prebiotisches Nahrungsergänzungsmittel ohne Zusätze - 100% Natürlich - BIOTIS Inside
Eisen - 365 Tabletten mit 40 mg reinem Eisen + natürlichem Vitamin C - Premiumrohstoff: Eisenbisglycinat (Eisen-Chelat) - Hochdosiert - Vegan - I did some research using Perplexity's research feature and it turns out that heme iron (as in Proferrin Clear) is not really available in Europe. (Very simplified) Ferrous bisglycinate is the best alternative - it is well absorbed and easy on the stomach. Recommended: Bonusan Iron Complex or Heidelberger Chlorella Iron Bisglycinate Capsules.
Omega 3 vegan - 120 Kapseln - Hochdosiert mit 1.500mg Algenöl pro Tagesdosis – Premium: Markenrohstoff life's®Omega - Laborgeprüft - Schadstoffarm - Hochdosiert
### Misc:
* [Evernote Journal](https://amzn.to/3ZBJ2f5)
* [Charger](https://amzn.to/43bUFwL)
* [Charger Cable](https://amzn.to/4kdEx3M)
* [Earplugs](https://amzn.to/41TXJwA)
---
# 🫀Measuring Health 3.0
> 🫀Measuring Health 3.0
- Canonical: https://neurohackingly.com/measuring-health-3/
- Published: 2024-09-15
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness
👋 Hello Friend
This is the third newsletter of my personal Health Series.
* [Measuring Health 1.0](/measuring-health/) (03/03/2024)
* [Measuring Health 2.0](/measuring-health-2-0/) (20/05/2024)
What follows is an update on whether I have been able to improve my health data and achieve the goals I set myself.
## 🏔️Overview - As in previous issues, I will proceed according to the following structure
* Goal setting, facts about the goals I set
* Comparison of whether I have achieved the goals
* Plan and system I had for achieving my goals
Finally, I will set my health goals for the end of 2024 and will provide you with another report.
### 🎯These were my goals from May 2024
* Reduce body fat to 16% - not achieved, body fat ∆ +0.3%
* Improve posture, aiming for a more upright neck position – a nose length difference - achieved, inclination between head and shoulder ∆ Ø 6.6°
### 🏆My in September 2024 – Achievements
* Muscle mass +1.8kg
* Shoulder circumference ∆ +4.7cm
* Chest circumference ∆ +2.0cm
* Posture – The inclination (R) between head and shoulder has improved from 10.8° to 4.6°, with a difference of 6.2°. The inclination (L) has even improved from 12° to 5° with a difference of 7.0°! 😍
* I am very pleased about this, as I have been working intensively on my posture for the last 5 months and have been doing the following 2 exercises once or twice a week:
* Suboccipital Exercise (2x per week, 1 set)
* Levator Scapula Exercise (2x per week, 1 set)
* Position of the shoulders – The left shoulder was 1.4 cm higher than the right shoulder. Now the left shoulder is only 0.7cm higher than the right shoulder.
* Reason: I can't prove whether this is true or not, but I have been paying more attention to the fact that I no longer carry my rucksack on my right shoulder only. I either alternate between right and left shoulder, or I carry it on both shoulders.
### ☝️Room for improvement
I trained my legs almost every workout and went running regularly, which is why I am not satisfied with the results of my leg circumferences.
* Legs
* Thigh circumference ∆ Ø +0.8cm
* Calf circumference ∆ 0cm
* Tummy
* Waist, stomach & hips ∆ increased
## ⏭️Further procedures
We are now heading into winter.
I would like to gain mass, ideally 1.0 kg of lean mass by 31.12.2024. As I will now be using my [training plan from Peter Attila](https://honehealth.com/edge/peter-attia-workout-routine/) for the next 3 months and this includes many basic exercises such as deadlifts, squats and bench presses, I will gain a good amount of mass.
Nevertheless, I don't want to exceed a body fat percentage of 17%, as visceral fat is an important indicator of health.
### 🎯Goals until 31.12.2024
* Body fat: less than 17%
* Lean mass: +1kg
## Summary
I have built up muscle mass, although there is also a little gain in bodyfat percentage. Posture has improved significantly.
Have a great week!
xx Lukas 🌞
---
# ❇️Top 3 Insights from Six Months of Productivity Coaching
> ❇️Top 3 Insights from Six Months of Productivity Coaching
- Canonical: https://neurohackingly.com/top-3-insights-from-six-months-of-productivity-coaching/
- Published: 2024-09-08
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, productivity
👋 Hello Friend
Over the past six months, I've been deeply engaged in accountability coaching to focus on and execute truly important tasks.
Now, as a productivity coach myself, I want to share my top three insights from this transformative journey.
## ❇️My Top 3 Insights from Six Months of Productivity Coaching
#### **🩷#1. Reflect on Your Wins Every Week**
Each week, ask yourself: What was my biggest win?
Recognizing your successes helps to identify what’s working well, allowing you to double down and increase your chances of continued success.
* * *
#### **👌#2. Embrace Imperfection**
Limiting beliefs and perfectionism can hinder our progress towards significant outcomes.
Commit to consistently producing work that is imperfect yet creative and courageous. Embracing imperfection frees you from the shackles of perfectionism and accelerates your learning of essential information. It helps you to understand what "good" really means and gets you started on your path.
The goal is to keep moving forward and build momentum, gradually leading you closer to understanding what a "perfect" outcome might look like.
* * *
#### **🏁#3. Focus on a Strong Finish**
With 16 weeks left in the year, consider how you want to end 2024.
When you reflect back in December, will you feel proud of what you've achieved, or will there be a sense of regret over what was left undone? Focus on setting yourself up for a strong finish.
Revisit your goals, tighten your timelines, and ensure you're moving forward with purpose.
Have a great week!
xx Lukas 🌞
* * *
I’m currently replicating Bryan Johnson's supplement routine with personalized alternatives. Did I manage to make it more affordable?
Hit like to let me know if you’d like more content on this! 👍
---
# ⚡Workout by Bryan Johnson for <$800M
> ⚡Workout by Bryan Johnson for <$800M
- Canonical: https://neurohackingly.com/workout-by-bryan-johnson-for-800m-2/
- Published: 2024-09-01
- Updated: 2025-01-18
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello Friend
That is the first part of the two-part series on the "Scientifically Based Anti-Aging Workout by Bryan Johnson for People Without 800 Million in the Bank."
After this two-part newsletter series, you will have a detailed weekly plan for being the healthiest version of yourself.
### In the newsletter series, we will cover the following topics
* Studies on Exercise and Longevity
* Measurements: Strenght, stretching & VO2 max
* Tech Gadgets
* Endurance training
* A detailed workout routine for longevity (in next week's newsletter)
# Studies on Exercise and Longevity
Many studies show the importance of exercise for longevity. I will review three of these.
1. Regular leisure activities with moderate to high intensity (such as brisk walking, jogging, swimming) for at least 150 minutes per week have significant longevity benefits. ([https://doi.org/10.1371/journal.pmed.1001335](https://doi.org/10.1371/journal.pmed.1001335))
2. People who exceed the recommended physical activity levels show the greatest benefits in terms of life expectancy. ([https://doi.org/10.1136/bjsports-2021-105061](https://doi.org/10.1136/bjsports-2021-105061))
3. A combination of endurance and strength training yields the best results for longevity. ([https://doi.org/10.1093/ije/dyy026)](https://doi.org/10.1093/ije/dyy026\))
# Measurements
It is important to take measurements to see where we are and where we want to go.
The measurements taken are based on the [ACSM standards](https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines), which provide scientifically based guidelines on exercise testing and prescriptions for certification candidates, professionals, and students.
### To see results I would recommend doing the measurements every three months
**#1. Bench press** single rep max (180 lbs – 08/29/2024)
**#2. VO2 max:** Increasing your VO2 max is important for longevity because it significantly impacts your cardiovascular health and overall physical fitness. (47 ml/min/kg – 08/29/2024)
VO2 max measures the maximum amount of oxygen your body can utilize during intense exercise, reflecting the efficiency of your cardiovascular and respiratory systems.
#### There are different methods on how to measure your Vo2 max. I have selected 3, from most expensive & accurate to cheapest & least accurate
1. The most accurate way to measure VO2 max is in a ****lab under controlled conditions.****
2. The second method is using a ****smartwatch or Oura ring**** [****(get a 40€ discount)****](https://ouraring.com/raf/829d05a58c?utm_medium=iac_raf)****.**** Personally, I know that the Oura Ring Generation 3 and the Garmin Smartwatch Venu2 can both measure VO2 max. They are pretty accurate because I have measured my Vo2 max with both and they did show the same result.
3. The third method is ****the Cooper test****. For this, you only need a stopwatch.
Run as far as possible on a flat course or track within 12 minutes. Enter the distance covered in meters into the following formula: VO2 max: (distance (meters) - 504.9) / 44.73.
This is the least accurate way to calculate your Vo2 Max.
📄 More on the topic: [How VO2 max correlates with longevity, from Peter Attia](https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity/)
**#3. Leg press**, single rep max. (408 lbs – 08/29/2024)
**#4. Push-ups**, continuous. (12 – 08/29/2024)
The term _continuous_ means that instead of holding the position for several seconds at the top, you should smoothly transition from the up phase to the down phase and back again without stopping.
**#5. Stretching test** (tbd)
The YMCA sit and reach. ([Instruction Video](https://www.youtube.com/watch?v=VHyNDFo6ZHg)) This is a common measurement of flexibility in the lower back and hamstrings. This test is important because tightness in these areas is closely related to lower back pain and forward pelvic tilt.
Tightness in these areas can also contribute to potential injury during periods of increased activity.
Before testing you can adequately stretch as well as perform moderate aerobic exercise.
#### 6 steps on how to do the YMCA sit and reach test
1. Mark a baseline on the floor.
2. A ruler is placed perpendicularly to the baseline which crosses the baseline at 38 cm.
3. Sit with the heels on the baseline with feet 30 cm apart.
4. With the legs straight, slowly bend forward to reach the furthest point of the ruler.
5. Hold for 2 seconds and record the distance.
6. Perform three trials with the best score recorded.
**#6.** The sixth and final measurement exercise is measuring the **Grip strength of the dominant hand.** (tbd)
A study published by the European Journal of Ageing published that Hand grip strength is an important measure of overall physical ability and can predict how likely someone is to get sick or die. ([https://www.jospt.org/doi/full/10.2519/jospt.2018.7851](https://www.jospt.org/doi/full/10.2519/jospt.2018.7851))
#### The equipment used in the study is the [Jamar Dynamometer](https://www.physiosupplies.eu/hand-dynamometer-hydraulic-jamar), which costs about $300. Here are some affordable alternatives to the Jamar hand dynamometer
1. [CAMRY Digital Hand Dynamometer](https://www.amazon.de/iisport-Digitales-Hand-Dynamometer-automatische-Erfassung/dp/B0CB3P6L5P?th=1): This model is priced around €33. It offers high-precision accuracy, a user-friendly design, and a clear display with a capacity of 198 lbs (90 kg). It is available on Amazon Europe.
2. [Trailite 200 Lbs / 90 KG Digital Hand Dynamometer:](https://www.amazon.de/Handkraftmessger%C3%A4t-Dynamometer-USB-Ladekabel-Elektronische-Kraftmesser/dp/B0CR62JFKM/ref=sr_1_1?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91&crid=1JPO8IYSE414F&dib=eyJ2IjoiMSJ9.BMzQFCCmqon4eltXy2ew8pQ7ck6PTI3_PKdFQ9hCdsSBGqDzNJerAFZnFTJk4aBPGGY-fxRWCBr7SysCB5SDSpjbHmDy__jq1hJp1Ps6g4wtsy2gW7JzQRgiJA2l71oNJ_NgjIYrntmYlQQ4RhQx3ZXy0l9703wE6FPJUYYUBTPfCGzl1XWk5j02VF8LI4vu-bLLf8MNf2ZOF7yW1ESwQkdszXsZREY9LnLTIpSNEkU.T121ZJiRcCUp9KViQgpUofr-7DTEyLEl96oHQHL4rQQ&dib_tag=se&keywords=Trailite+200+Lbs+%2F+90+KG+Digital+Hand+Dynamometer%3A&qid=1719754534&s=sports&sprefix=trailite+200+lbs+%2F+90+kg+digital+hand+dynamometer+%2Csports%2C154&sr=1-1) This device costs approximately €40. It features data customization, three grip power levels, an adjustable handle, and a clear LCD screen. It also includes batteries and provides readings in both pounds and kilograms.
3. [GRIPX Digital Hand Dynamometer:](https://www.amazon.de/GRIPX-Handdynamometer-Griffst%C3%A4rke-Messger%C3%A4t-Automatische-elektronischen/dp/B07STRWCPJ/ref=sr_1_2?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91&crid=3LTWRSF68QVN4&dib=eyJ2IjoiMSJ9.ujs4sd7zOv7gv-7XNy2Qp0pit9KJHFM_3gNKUGvUzDzH8-l4ivMvowDBs0SIGVjZ69VWo_URY7s_4E9ZXC8TD2rj1Ut57zWNjK4lqquay67P18DkTJ9AfrjXFbLyfHygBs3tICT4giiD6Vctz3_-S8d9OT2rlK7aGKfHJzI2uQ5yTQgeiY25vo9w_GjqrQ5Dufd2ljPOA0SSm3jy4ji38TAiOC_oZg_R8B49h_dY90U.BAfkRn--AfD3KvITOM6GEXV1FZsnEgeYUVEo30HQpAk&dib_tag=se&keywords=GRIPX+Digital+Hand+Dynamometer%3A&qid=1719754561&s=sports&sprefix=gripx+digital+hand+dynamometer+%2Csports%2C118&sr=1-2) This is available for about €35. It includes both automatic and manual shut-off functions, an adjustable handle, and a large LCD screen. It also has a 5-year warranty and can measure up to 198 lbs (90 kg).
# Endurance Training
For endurance training, it is useful to get a smartwatch or even the Polar H10 [Heart Rate Monitor](https://www.amazon.de/Polar-Herzfrequenz-Sensor-Bluetooth-Wasserdichter-Brustgurt/dp/B07PM54P4N/ref=sr_1_1_sspa?dib=eyJ2IjoiMSJ9.RFGcC_963rU3WARKIRK3pbHDYG6W-cEBfZiA7uw-W72Kz3A47njmt-6XgE_8FBJbhaP9KDV3zYrGpcdoQU1brcI7R-9mC6k2vu6NY67qlH4NBPkXYEjQNBiHhqb2ZeNaUOTQv1quG4xLvQiJ5P2QuEf4XuEosFjcITnFZHET4J_GJGcFqWdII-Pgf-NDYPEMZPzvKiWz3iQEaXpIaz8O2vCUy_KnFPz0pSFoLLNYXVk.NP1NzMznY4kbk1B78cVnTRJDObpMwrAVhB6hokU5r0Q&dib_tag=se&keywords=h10%2Bpolar&qid=1719839603&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1) (€60-75).
We will now discuss the beats per minute of your heart, the different zones and the time in each zone you should reach per week.
* Zone 1: 88-105 bpm, ~1 hour per week
* Zone 2-4: 106-159 bpm, ~4 hr 30 min
* Zone 5: 159+ bpm, ~90 minutes
Don't have the ability to view how many minutes a week you spend in each zone? Try the [iOS app called Zones](https://apps.apple.com/de/app/zones-for-training/id1139688415) or [wahoo fitness app for Android](https://play.google.com/store/apps/details?id=com.wahoofitness.fitness&hl=de).
To effectively train across different heart rate zones, follow this plan to hit the desired heart rate zones and durations. This will help improve your cardiovascular fitness, increase VO2 max, and enhance overall endurance.
#### ****Zone 1 Training: 88-105 bpm (~1 hour per week)****
Zone 1 is low-intensity exercise aimed at promoting active recovery and improving basic endurance.
****Activities:****
* Walking: Aim for a brisk walk where your heart rate stays within 88-105 bpm.
* Light Cycling: Use a stationary bike or cycle outdoors at a comfortable pace.
* Yoga or Stretching: Gentle yoga sessions can also keep you in Zone 1.
****Plan:****
* Frequency: 2-3 times per week
* Duration: 20-30 minutes per session
#### ****Zone 2-4 Training: 106-159 bpm (~4 hours 30 minutes per week)****
Zones 2 to 4 cover a range from moderate to high-intensity exercises. Zone 2 improves aerobic capacity, Zone 3 is for tempo workouts, and Zone 4 focuses on anaerobic threshold training.
****Activities:****
* Running or Jogging: Moderate pace for Zone 2, steady-state runs for Zone 3, and tempo runs for Zone 4.
* Cycling: Moderate to high intensity.
* Swimming: Continuous laps at a steady pace.
****Plan:****
* Zone 2 (106-125 bpm):
* * Frequency: 2 times per week
* Duration: 45-60 minutes per session
* Zone 3 (126-140 bpm):
* * Frequency: 1-2 times per week
* Duration: 30-45 minutes per session
* Zone 4 (141-159 bpm):
* * Frequency: 1 time per week
* Duration: 20-30 minutes per session
#### ****Zone 5 Training: 159+ bpm (~90 minutes per week)****
Zone 5 is very high-intensity and focuses on improving maximum performance and anaerobic capacity.
****Activities:****
* High-Intensity Interval Training (HIIT): Short bursts of maximum effort followed by recovery periods.
* Sprint Intervals: Short, all-out sprints followed by walking or slow jogging.
* Intense Cardio Classes: Such as spin classes or circuit training.
****Plan:****
* Frequency: 2-3 times per week
* Duration: 20-30 minutes per session (including rest intervals)
## Main points covered in today's newsletter:
* **Workout Overview**: I've shared a workout regimen to maximize your longevity, focusing on endurance and strength training. Aim for at least 150 minutes of moderate to intense exercise weekly to see significant health benefits.
* **Tracking Your Progress**: We've discussed crucial measurements like VO2 max, bench press, and grip strength. I've highlighted various tools and methods for tracking these metrics, from lab tests to simple solutions like the Cooper test.
* **Heart Rate Zone Training**: I've laid out a structured training plan based on heart rate zones, from low-intensity recovery exercises in Zone 1 to high-intensity sessions in Zone 5. This plan will help you enhance your cardiovascular fitness and overall endurance.
🏋️
****On next week's edition: The chapter**** about strength training, which has every exercise within Bryan Johnson's daily exercise routine, explained in detail on how to practice it.
I have been doing the exercise routine from Bryan Johnson 4-7 times a week for the last 6 months. Be sure to watch out for next week's newsletter on Sunday!
Have a healthy week!
xx Lukas 🌞
---
# ⏸️ Boost Productivity by Working Less: Lessons from "Rest"
> ⏸️ Boost Productivity by Working Less: Lessons from "Rest"
- Canonical: https://neurohackingly.com/boost-productivity-by-working-less/
- Published: 2024-08-26
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, productivity
👋 Hello Friend
If you want to get more done while working less, you should check out the book [_Rest_](https://www.amazon.de/Rest-More-Done-When-Work/dp/0241217296/ref=sr_1_1?crid=6TVTA39Z41I9&dib=eyJ2IjoiMSJ9.wFQckVmEf7IH21i6QfasF7pNHjuqYRZEmn8hy4sY01tUnmXI-iC57y58bLdp9WgAktlD2BmTPEw2Rx9weorF_Nr5MhGfeRgdiwP9pnLCxGCz0c54DHp9Fn2CfnUnW-jZvuyRN6xEYJ1Fhq5tnktlRvaTQAmrIwqzAJIyadZdFUcH8TYyaoqSozj4yLhCL9HsCSC4qJT5epY6p6eZMOGXLiYH5lvvmleUm-sS6dpZbdM.dDJsyVYZDJJGVlU215c0SkLPsaBmqKecB6E7Z8yu5vE&dib_tag=se&keywords=rest+alex+soojung&qid=1724688339&sprefix=rest+alex%2Caps%2C172&sr=8-1) by Alex Soojung-Kim Pang.
**📕 I (try to) not just read books; I take action on the information I consume.**
* * *
_Rest_ taught me that rest is something active and deliberate.
> "Deliberate rest is not a negative space defined by the absence of work or something that we hope to get sometime." –Alex Soojung-Kim Pang
**⏰ My day now starts with early deep work (6am).** In the afternoon I do activities like walking and napping.
**Last week I had the following routine:**
* wake up at 6 a.m.
* eat a protein bar & drink a coffee
* deep work for 3-5 hours
—like Scott Adams, the creator of [_Dilbert_](https://en.wikipedia.org/wiki/Dilbert).
* * *
**⏲️ _Rest_ covers a whole chapter why 4h focused work / day is ideal to maximize productivity.**
Poincaré, the nineteenth century’s most towering mathematical genius, _"did his hardest thinking between 10 a.m. and noon, and again between five and seven in the afternoon,"_ . He worked 4 hours a day.
* * *
**🚶 After some hours of focused work, Nobel Prize Winner in Physics Eugene Wigner takes a walk.**
> "Once outside, my mind immediately begins to move freely and instinctively over my subject. Ideas come rushing to my mind, without being called." – Eugene Wigner
Paul Dirac echoed this by stating, _"I would not intentionally think about my work"_ during these walks.
🔗 More the subject: [The Diffused Mode: How to Solve a Difficult Problem](/the-diffused-mode-how-to-solve-a-difficult-problem/).
* * *
Sara Mednick discovered that by balancing sleep pressure, circadian rhythm, and sleep type you can tailor a nap to your needs:
* **🤡 Creative stimulation**: 1-hour nap taken 5 hours after waking.
* **🏎️ Mental recharge without feeling groggy**: 20-minute nap taken 6 hours after waking.
* **🤸 Physical restoration**: 1-hour nap taken 7 hours after waking.
The main takeaway from the “Sleep” and “Nap” chapters: **No sleep is lost time!**
* * *
I don’t know what you will do now, but I’m going to take a nap and enjoy some deliberate rest for the rest of the day. 😴
**Have a restful week!**
Lukas 💤
---
# 🌄 Productivity Lab Journey: Joyful Days
> 🌄 Productivity Lab Journey: Joyful Days
- Canonical: https://neurohackingly.com/productivity-lab-journey-joyful-days/
- Published: 2024-08-06
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, productivity
👋 Hello Friend
In this week’s edition of my **Productivity Lab Journey**, I will share some tips to help you create joyful days.
* **Creating Joyful Days:** You define what an ideal and realistic workday looks like for you.
* **A Morning Manifesto:** A journaling exercise to start your day.
* **An Evening Epilogue:** A journaling exercise to end your day.
* * *
## 4 Steps to Your Joyful Day
1. **Write down your non-negotiables.**
2. **Write down the time you need for each task.**
3. **Sort them into your day according to your energy levels.**
4. **Plan each day to be joyful.** Refer to your joyful day template.
### I try to live by this sentence: **Match energy to task** and be creative before reactive.
🕖 **Morning is Maker-Time** \-> High Energy -> High Priority = Deep work on my long-term goals
🕑 **Afternoon is Manager-Time** -> Medium Energy -> 50% energy me + 50% energy other person = 100% energy
🕕 **Early Evening is Monkey-Time** (Admin) -> Low Energy -> Admin tasks & low brain power activities
* * *
## My Morning Manifesto and Evening Epilogue
### Morning Manifesto 🌞
I ask myself these three questions before I eat breakfast:
* **What am I grateful for?**
* **How will I ensure I have a great day?**
* **What tiny thing will I do today that scares me?**
### Evening Epilogue 🌜
I ask myself these three questions after brushing my teeth:
* **What good have I done for someone today?**
* **What did I learn today?**
* **What great things did I experience today?**
Have a great week!
xx Lukas
* * *
## Off-Topic
### Accountability Meeting
I have an accountability meeting each Wednesday. My friend and I try not to break the chain of winning days. A **winning day** means focusing on sleep, nutrition, and movement.
* **8 hours of sleep**
* **3 clean meals**
* **10,000 steps**
#### Reflective Question
Favourite Question of the week: **How do I want to feel in the evening?** My answer: I want to feel relaxed, rested, and accomplished.
### Book Recommendation
Check out this book: [Rest: Why You Get More Done When You Work Less](https://www.amazon.com/Rest-Why-More-Done-Work/dp/0465074871)
* * *
**If you like the newsletter, please forward it to a friend to add joy to their day! 🌞**
---
# 🧪 Productivity Lab Journey: Focusing on Focus
> 🧪 Productivity Lab Journey: Focusing on Focus
- Canonical: https://neurohackingly.com/productivity-lab-journey-focusing-on-focus/
- Published: 2024-07-22
- Updated: 2024-12-24
- Author: Lukas Zangerl
- Tags: newsletter, productivity, productivity-lab, productivity-lab-ali-abdaal, ali-abdaals-community-productivity-lab
👋 Hello friend
## I am participating in Ali Abdaal's community Productivity Lab.
In the next 12 weeks, we will go through his Life Productivity System. This week, we focused on the area: FOCUS.
Ali made a hypothesis: **By tracking our focus sessions, we will be able to double our productivity.**
* * *
## I now track my focus time with Google Sheets.
I note:
* 📝 Task
* ⏱️ Start and end times
* ⌛ Duration (calculated)
* 📚 Topic
* 🤔 Reflection
My focus log in Google Sheets
## After logging some sessions, analyze trends by asking chatGPT.
I asked ChatGPT about focuslog trends and patterns. It shared valuable insights:
* Best focus times: 11am - 1pm and 3pm - 5pm.
* Breaking admin work into 15-minute chunks.
* Taking regular breaks.
* * *
## Hourly Breakdown: A productive hour looks like this:
Structured focus session
**Total: 60 minutes**
1. Five minutes: Organize
* Tidy up.
* Get a drink.
* Use the restroom.
2. Fifty minutes: Focus
3. Five minutes: Reflect & Rest
* Review work and plan for the next session.
* Stretch and walk.
This routine is a game-changer. 🚀
* * *
## Productivity Update
In the [last newsletter](/productivity-boost/), I offered to help with productivity issues.
I've received many questions. I'll respond to all within three days. You can still send in questions for a few more days. 🙂
* * *
Have a great week!
xx Lukas 🤗
* * *
**Enjoy this newsletter? Forward to a friend to share your thoughts. Thank you. 😎**
Want to chat? Mail me: lukaszangerl@neurohackingly.com
---
# 💡Productivity Boost
> 💡Productivity Boost
- Canonical: https://neurohackingly.com/productivity-boost/
- Published: 2024-07-15
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, productivity, productivity-coaching
👋 Hello friend
I recorded [a short Loom video for you.](https://www.loom.com/share/715695fb4bb94c7aa0981dc5df2a39a1?sid=e624d335-ab61-4482-89e8-c0adc2a37e08)
_I want to give you the opportunity to share one problem you are currently facing regarding your productivity._
**What will you receive?**
An approach or possible solution sent to you as a video or written message, plus other free resources that could be helpful for your individual situation.
**How should you proceed?**
Answer one question. (-> [Link to Form](https://forms.gle/Wn6SUH3rSTtVhb3h9))
**Examples:**
* Procrastinating on a particular project
* Feeling overwhelmed with everything going on
* Not having the energy to start doing the admin work
Have a great week!
xx Lukas
* * *
Who am I? -> Look at my [Now Page.](/now/)
**Enjoy this newsletter?** Forward to a friend or hit reply to share your thoughts. Thank you. 💕
---
# 🧼 Evidence-Based Skincare Routine
> 🧼 Evidence-Based Skincare Routine
- Canonical: https://neurohackingly.com/evidence-based-skincare-routine/
- Published: 2024-07-08
- Updated: 2024-12-24
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, evidence-based-skincare-routine, daily-skincare-routine
Our skin is the largest organ of our bodies and serves as the first line of defense against the outside world.
Healthy skin not only helps us look good but also protects us from infections, regulates body temperature, and allows us to feel sensations. Therefore, taking care of your skin is essential for overall health.
**In this week's issue 📨**
I'll share my simple daily skincare routine along with some advanced therapies that I use to keep my skin in top condition.
* * *
## Importance of Personalized Measurement
My skin ranges from dry to oily, generally normal except for my T-zone, which is normal to oily.
My Skin Analysis
I tried the [Derma Reader from Kiehl's](https://www.loreal.com/en/articles/science-and-technology/derma-reader/) which I liked, considering that they do it for free. However, I recommend getting a professional skin analysis with a device like VISIA. Just google "VISIA skincare analysis near me" and you should find clinics offering a comprehensive skin analysis for under €100.
I will definitely try [Visia by Canfield](https://www.canfieldsci.com/imaging-systems/visia-complexion-analysis/) in the future.
* * *
## Nutrition’s Role in Skincare
A crucial element in my skincare is nutrition and sleep.
**Products and foods I consume to improve skin health:**
* Daily vegetables and fruits (foods rich in antioxidants)
* Oils from flax seeds, hemp seeds, and Omega-3/6 supplements
* Collagen peptides (15 g) (doi: [10.3390/nu11051079](https://doi.org/10.3390%2Fnu11051079)) although experts like [Bryan Johnson recommend even higher doses](https://protocol.bryanjohnson.com/Home), ranging from 20–30 grams
* Niacinamide (15 mg) and Hyaluronic Acid (120 mg)
* Prioritizing sleep
* * *
## My Daily Skincare Routine
_Note:_ [_Bryan Johnson’s advice_](https://www.youtube.com/watch?v=2nuzf0FxO94) _to skincare is that creams don’t shift the needle, devices do._
### My Morning Routine
* [UVA+B mineral sunscreen](https://amzn.to/3YfUU5W) provides strong protection and covers red spots well, despite its thick consistency
### My Evening Routine
I switched from Paula’s Choice to CeraVe. Considering their low price, I rate CeraVe 8 out of 10.
* Face Wash: [Acne Control Cleanser](https://www.amazon.de/-/en/Cleansing-Foaming-against-Blemished-Niacinamide/dp/B0B7RQ46LD/ref=sr_1_2?crid=1S4GGBEGTK6AO&dib=eyJ2IjoiMSJ9.1uE1uFLCSH5hW8t0Bo8SzdBB-Wlk763W-t8u9og8EcyNGqaapIlpS3-zbrgLsxAAlqdIOw-alheZa02SRdtNM-J6vQxCA6aQRV7t8m8IL8IlLYC8gaT8CQfdbtWbB7r77fuOY_uof147tn55Jx9gyW3BhV0pCdZW1qAmw_izkqd4xLi5EPNZBeAoI4xi0pgYXh7-MOG0bkpX_825Ucr7R8evvnNeR2rMHRFrc20t-cQ7Ic2tJDip6K95biIo-5tlNMW1RrWPM-OlNbUJINY495Fj5bj1Da7R8DkOt-59zxk.GzUuqeXALa7mQoJWBDaaIWsP4Qru5iQ5kjiTW-jKX6U&dib_tag=se&keywords=CeraVe+Acne+Control+Cleanser&qid=1720450344&sprefix=cerave+acne+control+cleanser%2Caps%2C137&sr=8-2) (salicylic acid 2%)
* Moisturizer Face: [Moisturising Night Cream](https://www.amazon.de/-/en/CeraVe-Moisturising-Night-Cream-52/dp/B07C5XYT19/ref=sr_1_7?crid=29XN2WSMVDXPI&dib=eyJ2IjoiMSJ9.sFpK8QiEvSp0CFKtU0SZ9jQ1Nn80piaqAF0v-sYUFGob3zTik95VxvdqkqACduWHB0vCnBA3XY0gRAGrERDaQ1eBmCtRaEBYK_WKCm4U0KBm4_rFNYGKiK3FnVLVIJPhfddUazdQTPxwiNAKtVe70N3z7HV5JJ4rOp7KmuUbmsePnQC4JQIGUCvBvBejMmxDDM7NJuskjPtqw8A7AmEsWV4c7QUXrXm9D53jTh55O6GtiuEfqF8J8AASeny_ZKxot20qAu1Th7hj14BvvaMqJ7NCDfAZ9UVg3PPZbgT3raA.xnC4YX_AzyuO3Tq3pVKGy5ktpJI1ezMLDIrzPLoVGFo&dib_tag=se&keywords=CeraVe%2BFacial%2BMoisturizing%2BLotion&qid=1720450366&sprefix=cerave%2Bfacial%2Bmoisturizing%2Blotion%2Caps%2C93&sr=8-7&th=1)
* Moisturizer Body: [Moisturizing Cream for Body](https://www.amazon.de/-/en/MB517700/dp/B0CBKWWHY9/ref=sr_1_8?crid=1IHT1TM9507RS&dib=eyJ2IjoiMSJ9.DxetWW4JO7p_usvFhvH5LYDdtg2fYPsyhqG6pe5m3p_kyLrLT1nbgEd5IBgc020sVDc0AeVHwPj6k0HkN2SWmx-uOEX_q1olKd1JilXOWjWZH1niYjLA_PsR3Prhq44GO6snt0N3lgbcGbanC4a6tHzd053YUl25YthWIK0zu4icF-SXaUnl7eRtim0akd4g1HneyPiGRU7_qKBI6Vj7vz2hwA-uR-valxsyP3ppoEi1JhLKZpXmMiFpqAdf1ysKmmIuB_SOoF4DCNmduxdTpdL9wnolyVFkWY2ALPmDZHA.Xim6AhTjUzCp4HooKW-Gt_2U7UTqYk7500PwVr9bC3M&dib_tag=se&keywords=Moisturizing+Cream+Body&qid=1720450455&sprefix=moisturizing+cream+body%2Caps%2C126&sr=8-8) (take care of the whole body skin 😄)
* Tretinoin (prescription)
> "Retinoids reduce fine lines and wrinkles by increasing the production of collagen. They also stimulate the production of new blood vessels in the skin, which improves skin color. Additional benefits include fading age spots and softening rough patches of skin." - [Harvard Health](https://www.health.harvard.edu/staying-healthy/do-retinoids-really-reduce-wrinkles)
* Other creams: **Vitamin C, E, ferulic, B3, azelaic acid.** Option 1: [SkinCeuticals](https://www.skinceuticals.com/skincare/vitamin-c-serums/c-e-ferulic-with-15-l-ascorbic-acid/S17.html) (€168), Option 2: [Timeless](https://amzn.to/3YhQRWK) (€34)
* * *
### Things I Am Trying Out
* Non-bleeding microneedling with [DermaPen](https://www.amazon.de/-/en/DermaPen-Derma-Roller-Microfine-Pen/dp/B07B2RYSPB/ref=sr_1_5?crid=10FBPXJJM0RXY&dib=eyJ2IjoiMSJ9.cDrKPLtSoW1MA8bowojZ-LRwhq3EBtHpO4fu5qVyQ-kS3hydV9GxlgUXrG1EYaby1nZ1TO8xcBTkeTOk-fGnkhSwbXk78c-9HQrvxr6DmNEHXTE6U2NAJq8fu6H1Jes0AQyfo2t8Hxbt4ifV6KmWSltOUYYb3fabpqhGV10daoGFEO_8Ymr7hf25Ay6_8ndLToaR0CvbC_X3zJ1q-SHqF5bJOvoiN7-0HYIcIXk55zzCgHMqWRwoslYdA84FO32GyTaS-TDE7Ot_1ucn9D7UezSAmjBZIGwjoESlhShhhoQ.GcN7N9ScSiLjuCUVQ_sUYZ8aDr3gsv4rTGGLxlLJ9ls&dib_tag=se&keywords=microneedling%2Bpen&qid=1720455279&sprefix=microneedling%2Bpen%2Caps%2C99&sr=8-5&th=1) and HA serum
* Red-light therapy: Red and near-infrared light therapy significantly improves skin complexion, reduces wrinkles and increases collagen density → strengthen skin's structure, making it firmer and more elastic (doi: [10.1089/pho.2013.3616](https://doi.org/10.1089%2Fpho.2013.3616))
* Sauna and ice baths for blood flow
* * *
## Summary
**Personalized Skincare Analysis**: Try professional analysis with VISIA for detailed insights on your skin.
**Nutrition and Supplements**: Have a diet rich in antioxidants, essential oils, collagen peptides, niacinamide, hyaluronic acid, and prioritize sleep.
**Daily and Advanced Skincare Routine**: I use products like CeraVe, tretinoin, and mineral sunscreen, along with advanced therapies such as non-bleeding microneedling, red-light therapy, and sauna/ice baths.
Have a great week!
xx Lukas
* * *
**Enjoy this newsletter?** Forward to a friend or hit reply to share your thoughts. Thank you so much. 💕
**What do you want to read in the future?** Mail me: [lukaszangerl@neurohackingly.com](mailto: lukaszangerl@neurohackingly.com)
---
# 🚅 Boost Your Coaching Business with CCC!
> 🚅 Boost Your Coaching Business with CCC!
- Canonical: https://neurohackingly.com/boost-your-coaching-business-with-ccc/
- Published: 2024-07-01
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello Friend
Are you founding your own coaching business or planning to work as a coach in the future?
Do you often feel alone and unsure of what to do next?
Overwhelmed by where to start with so many tasks piling up?
Are you lacking the accountability needed to consistently work on your business?
**Join the CourageousCoachesClub**—a community where you can connect with other coaches who are in the early stages of their coaching business.
In our weekly workshops, you will receive practical tips that you can apply directly to your coaching business. Additionally, once a month, an experienced coach will join us to share their journey, giving you the opportunity to ask questions and gain insights.
**Who is the CourageousCoachesClub for?**
This club is for aspiring or experienced coaches who are eager to learn more about building their coaching business and achieving measurable progress.
**What does the CourageousCoachesClub include?**
* **Monthly Meetings:** We meet four times a month to discuss our businesses.
* **Science-based Content:** I present content focused on coaching startups, providing valuable and practical information that you can immediately implement.
* **Community & Networking:** After each session, we host an open virtual roundtable for engaging with like-minded individuals.
**What will change after I become a member of CCC?**
You will gain clarity on how to proceed with your coaching business, opportunities for collaboration with other coaches, renewed focus and drive, insights and potential breakthroughs, and a sense of community, realizing that you are not alone in your struggles.
**Who is behind CCC?**
Hello, my name is Lukas. I transitioned from being an airline pilot to founding a coaching business.
During the planning phase, I experienced the loneliness that solo entrepreneurship can bring. Fortunately, I had top business coaches by my side and could leverage my knowledge from my business informatics studies. However, I missed exchanging ideas with other young entrepreneurs facing similar challenges.
**What does CCC cost?**
The regular membership is priced at 249 Euros per month.
Act quickly and secure a 100 Euro discount as one of the first 10 participants, getting the premium membership for just 149 Euros per month, which is less than 37.5 Euros per week. Think about the value of receiving guidance from coaches who have faced the exact challenges you encounter.
How about learning their solutions to these problems?
**Not satisfied?**
This community is currently in the beta phase. If you are not satisfied, simply write to me with your feedback, and I will refund the full amount.
**Learn More** If you're eager to enhance your coaching business, contact me at lukaszangerl@neurohackingly.com, and I will guide you on how to proceed.
Have a great week!
Lukas
**Contact:** lukaszangerl@neurohackingly.com
---
# 🥅 Achieve Your Goals with NLP Accountability Coaching
> 🥅 Achieve Your Goals with NLP Accountability Coaching
- Canonical: https://neurohackingly.com/achieve-your-goals-with-nlp-accountability-coaching/
- Published: 2024-06-21
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, nlp
👋 Hello friend
I'm excited to share a unique opportunity that could transform how you achieve your goals. I’ve launched a new NLP (Neuro-Linguistic Programming) Accountability Coaching program designed to guide you through each step of your success journey.
**What’s included?**
* A comprehensive **60-minute onboarding call** to tailor the coaching to your specific needs.
* Weekly **30-minute coaching sessions** (total of 4 sessions) focused on actionable steps and personal growth.
* Regular **email check-ins** throughout the week to keep you motivated and on track.
**Your Investment:** Only 99 euros, with a **money-back guarantee** if you're not satisfied with the progress.
**Flexible Language Options:** Sessions can be conducted in either **English or German**.
**Interested in learning more?** Don’t hesitate to reach out. Contact me at [lukaszangerl@neurohackingly.com](mailto:lukaszangerl@neurohackingly.com) to schedule your first session. Let's turn your aspirations into achievements.
I look forward to helping you navigate your road to success!
Lukas
---
# 🌀 Unlock Your Potential: Practical Hypnosis Tips
> 🌀 Unlock Your Potential: Practical Hypnosis Tips
- Canonical: https://neurohackingly.com/unlock-your-potential-practical-hypnosis-tips/
- Published: 2024-06-18
- Updated: 2024-12-24
- Author: Lukas Zangerl
- Tags: newsletter, nlp
👋 Hello Friend
This weekend, I had the privilege of co-training at an NLP (Neuro-Linguistic Programming) Practitioner course by Landsiedel.
After a 20-hour hypnosis module, I'd like to share my top takeaways on the subject of hypnosis with you. If you think of hypnosis as people suddenly clucking like chickens on stage, I’m afraid I’ll have to disappoint you. That’s not what you’ll learn today.
**In this week's issue ✉️**
* How to use hypnosis in everyday life
* Techniques to influence skeptics
* Methods to break free from limiting beliefs
* Strategies for effective self-hypnosis
* Tips for maintaining a positive focus and mindset
_Was this email forwarded to you?_ [_Subscribe here_](/newsletter/)_!_
* * *
## 🐞 I want to tell you a story: What do jumping fleas in a jar have to do with our way of thinking?
In a curious experiment, a scientist placed a group of lively fleas into a glass jar. Immediately, they began to leap out with impressive energy. Intrigued, the scientist returned the fleas to the jar and secured a glass lid over the top. The fleas continued to jump, repeatedly striking the glass lid and tumbling back down.
After a while, a fascinating change occurred.
The fleas, having learned from their painful encounters, began to jump just shy of the glass lid, avoiding the painful impact. This behavior continued consistently until, one day, the scientist removed the glass lid entirely. But a surprising thing happened – the fleas, though now free to leap to their heart's content, remained constrained by their previous experience.
They continued to jump only as high as the former barrier, even though the lid was no longer there.
The fleas had been conditioned to believe they could not escape, their potential limited by an invisible barrier of their own making.
✍️ What lessons can you draw from this story?
* * *
## 😵💫 The top insights I have learned about hypnosis and how you can practically integrate them into your everyday life
### #1. 🎬 Be mindful of the content you consume.
It's not unlikely that the story from the movie will influence a part of your life. We tend to adopt the attitudes of the protagonists. If the protagonist solves his problems through violence, this could influence your problem-solving method in the future.
### **#2.** 🤔 **How do you get skeptics to do what you want?**
Use negations! Say, for example, “You probably shouldn't empty the dishwasher today.” Give it a try ;)
### **#3. 👥 My Friend John Technique from Milton Erickson**
Do you know the situation?
A friend tells you about a problem, and you tell them the answer straight to their face. Yet, they keep making the same mistake over and over. What can you do? Try Milton Erickson's “My Friend John Technique.”:
Simply say, _“My friend John (or insert a trusted person) had the same problem. He always did this: (insert solution).”_
### #4. 🗣️ Use vague language to induce change in your partner**.**
It's much more likely that the other person will take action if you use vague language. With vague statements, there's less resistance: instead of saying, _“You need to be more confident,” say, “One can be confident.”_
### #5. 🚭 **Want to get rid of a bad habit?** Make it consciously excessive!
Eventually, it will become tiresome. Your brain will then associate the effort with the bad habit. It may sound unbelievable and extreme, but it works.
### #6. 😵💫 Self-Hypnosis with Betty Erickson's Method
I don't believe in affirmations. Repeating "I am happy, I am happy, I am happy" a thousand times doesn't help much.
This weekend, I experienced the best self-hypnosis I've ever done. It doesn't take longer than 15 minutes and is very easy to replicate.
#### This is the process of the most effective self-hypnosis exercise I know
#### STEP 1:
1. **Name 5 things you see out loud:** _"I see a closet. I see a carpet," etc._
2. **Name 5 things you hear out loud:** _"I hear cars passing by. I hear my computer humming," etc._
3. **Name 5 things you feel out loud:** _"I feel warmth in my legs. I feel the wind blowing over my left arm," etc._
Then do the same again, only with 4 sentences, then with 3, 2 and 1. Like this:
* 4x see, 4x hear, 4x feel
* 3x see, 3x hear, 3x feel
* 2x see, 2x hear, 2x feel
* 1x see, 1x hear, 1x feel
For perfectionists: It doesn't matter if you can't remember whether you've already said 2 or 3 things you see.
#### STEP 2:
Now do the same with your eyes closed and imagine you are in your chosen place. If, for example, you want to win a soccer game, imagine you are at the soccer field. If you are going to take an important exam, imagine you are in the lecture hall.
Do the same as in STEP 1, quietly in your head. Imagine you are at the chosen place:
* **Name 5 things you see quietly.**
* **Name 5 things you hear quietly.**
* **Name 5 things you feel quietly.**
Then do the same again, only with 4 sentences, then with 3, 2 and 1. Like this:
* 4x see, 4x hear, 4x feel
* 3x see, 3x hear, 3x feel
* 2x see, 2x hear, 2x feel
* 1x see, 1x hear, 1x feel
#### STEP 3: Self-Suggestion
* **Visual:** See yourself achieving what you want.
* **Auditory:** "I am a doer."
* **Kinesthetic:** Feel how good it feels when you do what you set out to do.
### #7. 🎯 **Focus of attention:** What you do NOT want to focus on, you WILL focus on!
### #8. ❓ The Power of Your Questions: Shaping Your Reality
Our unconscious mind is constantly at work, processing the questions we ask ourselves. But are we asking the right questions?
Negative questions often lead to negative answers, which, while they may be truthful, can warp our perception of reality. For example, asking "Why does this always happen to me?" only reinforces negative beliefs and keeps you stuck.
This week, take a moment to be mindful of the questions you ask yourself. When you catch a negative question, reframe it into something positive. This simple shift can change your perspective, bringing you to a balanced state where you can make the best decisions and achieve productive outcomes.
By consciously choosing positive questions, you can transform your mindset and your life.
#### Focus Questions:
1. **What have you learned from this newsletter?**
2. **What will you practically take away for your everyday life?**
* * *
## Top 8 Takeaways Summary
* Mindful Content Consumption: The media you consume can shape your thoughts and behaviors. Choose wisely to avoid adopting negative patterns.
* Influencing Skeptics: Use reverse psychology to motivate skeptics. For example, "You probably shouldn't empty the dishwasher today" can prompt them to act.
* The Friend Technique: When advice isn't working, share a relatable story using the "My Friend John Technique" to subtly suggest solutions.
* Vague Language for Change: Encourage action with less resistance by using vague language. Instead of "You need to be more confident," say "One can be confident."
* Breaking Bad Habits: Exaggerate the bad habit until it becomes tiresome. Your brain will start associating it with effort, helping you break free.
* Self-Hypnosis Method: Use Betty Erickson's method. Describe what you see, hear, and feel, reducing the number each round. Then repeat with your eyes closed, imagining your success.
* Focus of Attention: What you try not to focus on often becomes your main focus. Be mindful of where your attention goes.
* Power of Questions: Your unconscious mind answers the questions you ask. Shift negative questions to positive ones to change your perspective and outcomes.
Have a wonderful week!
xx Lukas 🌞
💌
Enjoy this newsletter? Forward to a friend or hit reply to share your thoughts. I don't bite! 😉
---
# 🪝5 Proven Strategies to Stop Ruminating
> 🪝5 Proven Strategies to Stop Ruminating
- Canonical: https://neurohackingly.com/5-proven-strategies-to-stop-ruminating/
- Published: 2024-06-10
- Updated: 2024-12-24
- Author: Lukas Zangerl
- Tags: newsletter, mindset
👋 Hello Friend
Ruminating has been a nearly daily companion, and a few weeks ago, I decided to book a provocative coaching since it helped to stop ruminating within 4 coaching hours in the past.
## These are currently the most effective strategies to stop ruminating (after having tried over 30 strategies):
### 😮 #1. Recognize Ruminating
Realize that there is a difference between thinking, where you can find a solution and ruminating, where you cannot find a solution. Once I recognized this and talked to others about it, I became aware that I was spending too much time on unproductive rumination, thinking I would find a solution to the problem.
### ⏲️ #2. Set a 20-30 Minute "Worry Time" Window
Set a time window where you actively ruminate. This may seem unusual, but it teaches you that you have control over your thoughts. A study by Borkovec et al. (1983) found that scheduled worry times can significantly reduce general anxiety in people with generalized anxiety disorder ([https://doi.org/10.1016/0005-7967(83)90206-1](https://doi.org/10.1016/0005-7967\(83\)90206-1)). Outside this time window, try to actively interrupt any rumination and tell yourself to save these thoughts for your next Worry Time Window.
### 🥸 #3. Try Provocative Therapy
Provocative Therapy differs from traditional therapy approaches by using humor, exaggeration, and paradoxical intervention to free patients from stuck thought patterns.
The coach/therapist:
* Uses humor to de-dramatize the situation and offer the patient a new perspective.
* Exaggerates the patient's negative thoughts and worries to highlight their absurdity.
* Sometimes encourages the patient to deliberately reinforce their negative behaviors, often leading to spontaneous change ([https://provokativ.com/ursprung/](https://provokativ.com/ursprung/)).
In one of the earliest studies on provocative therapy, Farrelly and Brandsma found that this method can be effective in bringing about rapid changes in patients with various mental disorders. The results showed that the use of humor and exaggeration can help break through stuck thought patterns. ([https://www.provocativetherapy.com/](https://www.provocativetherapy.com/))
### 🎣 #4. Know the Time, Place, and Triggers for Rumination
Ask yourself every evening when (time), where (place), and what the trigger (stimulus) for rumination will be the next day. I think my coach gave me this method to identify rumination patterns. Perhaps there is a specific place where you fall into unproductive thought loops.
Speaking of, here is an interview with NZZ and psychiatrist Volker Busch on ruminating.
> "If someone really can’t sleep, I recommend getting up and doing something.
>
> The best remedy for thinking is action. You can craft or build something, paint, or simply tidy up. When engaged in manual activities, rumination, thinking, and worrying often cease. You can also designate a specific rumination spot in your home.
>
> How does it work?
>
> You assign your ruminating to a particular chair, for example. There, you are allowed to let your thoughts circle, but not in other places. If you notice gloomy thoughts coming at night or during the day, sit on your rumination chair and allow the thoughts to circle. But leave this spot after a few minutes.
>
> This doesn’t work overnight, but with some patience, you can condition your brain to such places” - (https://www.nzz.ch/wissenschaft/was-gegen-gruebeln-hilft-interview-mit-psychiater-volker-busch-ld.1823313).
### 🎉 #5. End the Day Positively
Our brain especially remembers things that happen at the end of the day. Spending a lot of time on the phone or watching news right before bed is not a good idea.
## To summarize, here are five things you can do to stop ruminating:
**Recognize Ruminating**: Understand the difference between productive thinking (solution available) and ruminating (no solution available).
**Set a 20-30 Minute "Worry Time"**: Allocate a specific time each day to actively ruminate. This helps you gain control over your thoughts.
**Provocative Therapy**: Use humor, exaggeration, and paradoxical interventions with the help of a coach or therapist to break free from negative thought patterns.
**Know the Time, Place, and Triggers**: Identify when, where, and what triggers your rumination. This helps you recognize patterns and manage them.
**End the Day Positively**: Avoid stimulating activities before bed and engage in positive, relaxing activities to ensure your brain ends the day on a good note.
Have a great week! ☀️
xx Lukas
Check out one of my first posts ever ["How to stop overthinking".](/how-to-stop-overthinking/) 😂
---
# 🟰 1 + 1 = 3
> 🟰 1 + 1 = 3
- Canonical: https://neurohackingly.com/1-1-3/
- Published: 2024-06-06
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, productivity, hacktion-hub, taking-action-community, take-action-community, hacktion-hub-community
👋 Hello friend,
Do you know the feeling?
It's the afternoon, you're self-employed or working alone on a project, but you're **lacking the motivation and energy** to complete or even start the task.
You're determined to give it your all and tackle your long-awaited goals. Yet, after five minutes on the computer, you end up **being distracted**, looking up new things that fit into your home on Amazon. You blame yourself, but at the same time, the **negative self-talk keeps you from taking action.**
💪 Hacktion Hub turns one plus one into three by bringing like-minded and productivity-oriented people together to exchange ideas, problems, and solutions.
* Are you ready to overcome procrastination and significantly boost your productivity?
* Do you want to master effective strategies to achieve your goals, all within a supportive community?
Let’s make continuous improvement a key part of your journey. **Join Hacktion Hub!**
[Let's do this!](https://join.slack.com/t/hacktionhub/shared_invite/zt-2jq2khzh0-z1beNAn2YQ9ais0CfDz7cQ)
Join us and experience a wealth of cost-free benefits:
* **📅 Planning Workshops:** Gain valuable insights from goal-setting experts in annual and quarterly sessions.
* **👥 Peer Groups:** Foster long-term success through regular engagement with supportive small groups.
* **🎤 Monthly Expert Events:** Tap into the expertise of specialists in habits, time management, and personal productivity
* **🛠️ Resources:** Access an expanding library of courses, workshops, and productivity tools, including PDF templates and audio courses.
Hacktion Hub is your space to feel comfortable, grow, and thrive.
Hacktion Hub on Slack
🔗 **Sign up now** and be among the first to access our exclusive community!
[Let's do this!](https://join.slack.com/t/hacktionhub/shared_invite/zt-2jq2khzh0-z1beNAn2YQ9ais0CfDz7cQ)
### Frequently Asked Questions
**What is Hacktion Hub?**
A digital space to share and learn about personal productivity and development. Think of it as a Wikipedia for personal growth, available globally.
**Why should I join Hacktion Hub?**
1. **Increased Success Rates:** Boost your chances of success by 65%, rising to 95% with regular meetings [(kōno Productivity System)](https://kono.lamy.com/blog/beating-procrastination-with-accountability-partners) [(IMProfitsCoach)](https://improfitscoach.com/beating-procrastination-requires-accountability/).
2. **Overcoming Procrastination:** Stay focused and productive with the support of accountability partners [(IMProfitsCoach)](https://improfitscoach.com/beating-procrastination-requires-accountability/).
3. **Long-Term Success:** Achieve your goals, reduce stress, and improve work-life balance with personalized coaching. [(Growth Hackers)](https://www.growth-hackers.net/productivity-coach-benefits-why-working-with-time-management-productive-coaching/) [(BizCoachUK)](https://www.robinwaite.com/blog/accountability-and-productivity-transforming-your-business-approach).
**Can I invite friends?**
Absolutely! Forward this newsletter so they can join.
**How do I engage with the community?**
You’ll get [a link to our platform](https://join.slack.com/t/hacktionhub/shared_invite/zt-2jq2khzh0-z1beNAn2YQ9ais0CfDz7cQ) upon joining. It's a place to connect, share, and explore topics that matter to you, accessible at any time.
**What will I gain?**
* 🎯 Accountability and celebration of successes.
* 🧘♂️ Improve your focus and prioritize essentials.
* 🌱 Opportunities to shape the community's future.
* 🧑🎓 Latest findings on productivity from my university work.
* 📚 Learn the science behind productivity and ways to beat procrastination.
**Who can I contact if I have more questions?**
[Just reply to this email](mailto:lukaszangerl@neurohackingly.com), and expect a response within 24 hours (Monday to Friday).
**Is it really free?**
Yes, no hidden costs during the beta phase. Future potential costs will be communicated in advance.
Have a great rest of the week!
Luke 🌟
[Let me join!](https://join.slack.com/t/hacktionhub/shared_invite/zt-2jq2khzh0-z1beNAn2YQ9ais0CfDz7cQ)
---
# 🔄 Reflect & Thrive: Mastering Weekly Review Presentations
> 🔄 Reflect & Thrive: Mastering Weekly Review Presentations
- Canonical: https://neurohackingly.com/reflect-thrive-mastering-weekly-review-presentations/
- Published: 2024-06-03
- Updated: 2025-01-25
- Author: Lukas Zangerl
- Tags: newsletter, life-design, 4mat, 4mat-weekly-review, reflect-and-thrive, reflect-thrive, 4mat-presentation
👋 Hello Friend
Today I gave a weekly review workshop on the largest NLP (neurolinguistic-programming) platform in the world "World-of-NLP". (15,000 members)
In this newsletter edition, I will guide you through how I use the 4MAT system by Bernice McCarthy to structure every presentation I give. I'll list 4 scientifically proven benefits of the 4MAT system, explain what the 4MAT system entails, and give you an example of how I used it for today's weekly review workshop.
"Weekly Review" Signup Form on the world's largest NLP platform “World-of-NLP”
## 🧑🎓4 studies that reinforce the benefits of 4MAT
**#1. Understanding** **instead of just memorizing**
Students who were taught using the 4MAT approach performed significantly better with _higher thinking skills_ than the control group who were taught using traditional methods. _Higher thinking skills_ refer to cognitive skills such as analysis, synthesis, evaluation, creative thinking, and problem-solving that go beyond mere memorization. [Hinds, (1992)](http://www.4mat.eu/media/17158/research%20guide%204mat.pdf)
**#2. Effective teaching**
Teachers using 4MAT are more focused on the actual subject they are teaching in class and less likely to be disturbed by students. [Hancock, (2000)](https://www.proquest.com/openview/6bc272cb3cdd53839e25cd954b6c1146/1?pq-origsite=gscholar&cbl=18750&diss=y)
**#3. Reduction of learning hours**
Considering learning styles in initial instruction (taken into account in the 4MAT system) can significantly reduce the number of repetitions students need to achieve learning objectives. [Jacobsen, (1986)](http://www.4mat.eu/media/17158/research%20guide%204mat.pdf)
**#4. Higher thinking and creative skills**
Students taught using the 4MAT system performed better on creative tasks than the control group, based on teacher and independent rater ratings of their projects and final products. [Vaughn, (1991)](https://docs.lib.purdue.edu/dissertations/AAI9215683/)
## 🏗️How to structure your presentation according to 4MAT
Write these 4 headings with a few lines of space in between them on a Word document: Why, What, How, What for.
**WHY** - At the beginning of the presentation, the listeners ask themselves: Why should I learn this at all? (generate motivation, e.g. by telling a story)
**WHAT** - Here you can tell the theoretical background and list the facts about your topic: What am I learning? (information, facts, theoretical background)
**HOW** \- The information learned is put into practice and things are tried out and done: How can I apply what I have learned? (exercises, practical implementation)
**WHAT FOR** - Explain the skill/information that can be useful in future situations: How can I use this for myself in the future? (application in new & relevant contexts, application to find a solution to a problem)
If you write a paragraph under each of these **W-words**, you will already have a better understanding of your topic, can overcome mental blocks, and simultaneously appeal to a broad audience.
## 🤹Practical integration: How used 4MAT to create the Weekly Review Workshop
**WHY -** Lisa, a busy marketing manager, often rushed from one meeting to the next without a moment to breathe.
One day, she started a weekly reflection ritual, dedicating half an hour every Sunday evening to review her week, celebrate successes, learn from mistakes, and set new goals. Within a month, she noticed a significant change: she felt clearer, more focused, and less stressed. Her relationships with colleagues improved as she engaged in more mindful and intentional conversations.
This simple yet consistent practice boosted her professional success and fostered personal growth and a deep sense of satisfaction.
**WHAT -** What is the weekly review? It's a recurring moment, once a week, to reflect on the past week and plan the upcoming one.
**HOW -** Since January, I’ve asked myself these 5 questions during my weekly review:
1. **Focus Goals:** What are your three yearly goals, and how is your progress?
2. **Achievements:** What did you achieve this week? What are you particularly grateful for? Make a list.
3. **Challenges:** What didn’t go as planned this week? What will you do differently next week?
4. **Future:** What three goals do you want to achieve next week? Why?
5. **Goal Work:** Schedule time blocks to work on achieving these three goals.
**WHAT FOR -** Today, I’ve given you an example of a weekly review. Next week, I’ll show you another one to demonstrate its flexibility.
Remember, the content and the specific questions you ask yourself are less important than the consistency of the weekly review. Initially, joining a community helped me.
Now, I want to offer the same support.
## 🥙Wrap-up
The 4MAT system promotes holistic learning by getting listeners to ask themselves:
* Why is this topic important?
* What do I need to know?
* How do I apply this knowledge?
* What can I use this knowledge for in new and creative contexts?
This approach helps your audience not only acquire knowledge but also understand it deeply and apply it practically.
Have a great week. ☀️
xx Lukas
P.S. Are you following me on Instagram to get a glimpse into my personal life?
[😎 Catch me on the 'Gram](https://www.instagram.com/neurohackingly/)
Post from Instagram: Orange + Fennel Salad from Bryan Johnson's Blueprint recipes
---
# 🦷 Oral Health
> 🦷 Oral Health
- Canonical: https://neurohackingly.com/oral-health/
- Published: 2024-05-26
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness
**👋** Hello Friend
Today, I want to share my oral hygiene routine with you.
But what does oral hygiene have to do with a newsletter that covers coaching, health, and learning? Quite a lot, actually!
Me, checking whether the dental floss is really 25 meters long, as it says on the packaging.
## Studies show: Oral Health impacts Brain Health
[A study from _Neurology_](https://www.sciencedaily.com/releases/2023/07/230705171101.htm) found that gum disease and tooth loss are linked to brain shrinkage in the hippocampus, which plays a role in memory and Alzheimer's disease. Additionally, [an _American Heart Association_ study](https://newsroom.heart.org/news/poor-oral-health-may-contribute-to-declines-in-brain-health) based on data from 40,000 adults revealed that **poor oral health is associated with a decline in brain health** and a higher susceptibility to strokes and dementia.
_Disclaimer: These are not affiliate links._
## My Oral Hygiene Routine
I do the steps of the routine in this order.
### 💦 Water Flossing
Water flossing reaches areas where there is plaque buildup that toothbrushing and string flossing cannot reach.
It significantly reduces gingivitis (gum inflammation) and bleeding. The pulsating action of the water helps to clean below the gumline and reduce inflammation, leading to healthier gums.
Water flossers are effective in reducing bacteria in the mouth, cleaning periodontal pockets (spaces between the teeth and gums) where bacteria accumulate, thus helping to prevent periodontal disease.
You can read more on the website [Relevance of the Water Flosser: 50 Years of Data](https://www.aegisdentalnetwork.com/cced/2012/04/relevance-of-the-water-flosser-50-years-of-data).
### 🧵 Expanding Floss
Bryan Johnson mentions in his [oral hygiene video](https://www.youtube.com/watch?v=yxOtUJ5amaw) that expanding floss can pick up 25% more plaque compared to normal floss. I use this one from Oral-B.
### 🪥Electric Toothbrush
[A study conducted with 50 dental students](https://www.researchgate.net/profile/Bennani-Anas/publication/329318743_A_single_brushing_study_to_compare_plaque_removal_efficacy_of_a_manual_toothbrush_an_electric_toothbrush_and_an_ultrasonic_toothbrush/links/5c013126299bf1a3c156ce90/A-single-brushing-study-to-compare-plaque-removal-efficacy-of-a-manual-toothbrush-an-electric-toothbrush-and-an-ultrasonic-toothbrush.pdf) at the Dental School of Casablanca concluded that ultrasonic and electric toothbrushes showed significantly better plaque reduction compared to manual toothbrushes.
### 👅Tongue Scraper
Tongue cleaning can reduce the bacterial population on the tongue, improve taste sensation, and reduce the production of volatile sulfur compounds.
Simply said: Scrape your tongue -> smell better, taste better, feel better.
Research published in the [_Journal of Clinical Periodontology_](https://pubmed.ncbi.nlm.nih.gov/15191584/) indicates that tongue scrapers remove more tongue coating and bacteria compared to tongue brushing alone, leading to improved taste perception and better oral hygiene overall.
### 🌿Tea Tree Oil
Tea tree oil has antibacterial and anti-inflammatory effects.
[One article from Today's RDH](https://www.todaysrdh.com/oral-benefits-of-tea-tree-oil/) showed that a tea tree oil mouth rinse used once daily for seven days significantly reduced the number of overall oral bacteria. This effect remained consistent up to two weeks after stopping the mouth rinse.
I use tea tree oil in my evening oral routine.
**Additional Tip:** Measure your plaque index after brushing your teeth using plaque disclosing tablets. This helps you identify areas you may have missed and improve your brushing technique.
* * *
**Summary:** Oral hygiene is crucial for overall health!
📜[My Oral Hygiene Equipment.](https://docs.google.com/document/d/1huFecqLkvWnMPPGahCIZWK2ykZQ6Q2PaMyO4Wz3XDBE/edit)
Have a great week!
xx Lukas
_👍Hit like if you appreciate the science-based approach._
_✍️Hit reply with any feedback!_
---
# 🏅 Measuring Health 2.0
> 🏅 Measuring Health 2.0
- Canonical: https://neurohackingly.com/measuring-health-2-0/
- Published: 2024-05-20
- Updated: 2024-12-24
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, posture, scaneca
👋 Hello friend
Today, I’ll give you an insight into my current health data, measured with Sceneca at [IceSpa Düsseldorf](https://icespa-duesseldorf.de/).
I routinely measure my body parameters every 2 months with Seneca. In the last newsletter [Measuring Health 1.0](/measuring-health/), I wrote about my goals.
Leonardo da Vinci's Vitruvian Man
### These were my Goals, 2-3 months ago (in descending priority)
1. Improve posture, especially in the neck area
2. Reduce body fat to 15%
3. Balance alignment
### Actual Results After 2 Months
1. **Posture**: Slight improvement in head alignment (noticeable at the nose).
Posture Improvement Comparison Over Two Months
2. **Body Fat**: Reduced from 17.2% to 16.6%.
Body Fat Reduction Progress from February to April 2024
3. **Balance**: Health professionals confirmed that a 1.3 cm difference between shoulders is within the normal range and does not require action.
### My Strategies to better my Posture and reduce Body Fat
#### Posture Strategies
> "The alignment of your head, neck, and shoulders can significantly impact the drainage of blood from your brain, influencing your overall well-being." - DOI: [10.4103/bc.bc\_25\_18](https://journals.lww.com/brci/fulltext/2019/05010/increase_in_cerebral_blood_flow_indicated_by.4.aspx)
**🦕 Lengthen Your Spine with Visualization**
1. Imagine a string pulling your spine straight up.
2. Focus on lengthening through the back of your neck.
3. Keep your chin slightly tucked.
4. Pull your shoulders down and back.
5. Keep your chest open and pelvis neutral.
6. Distribute your weight evenly between both feet.
**🏃♀️ Boost Circulation and Focus with Movement Breaks**
_Try these movements:_
* Roll your shoulders backward.
* Stand up and reach your arms overhead.
* Gentle spinal twists in your chair.
* Lean your head side to side slowly.
* Take a short walk or do some lunges.
* Perform a few standing backbends.
**☎️ Practice Proper Phone Ergonomics**
* Hold your phone up in front of your face.
* Keep your head aligned over your shoulders.
* Maintain a straight spine.
**2 exercises** that Bryan Johnson's Posture Coach recommends in the [Youtube Video How I fixed my terrible posture. (timestamp 02:38](https://youtu.be/in9ubCilsT8?si=OHJRk1Ec6VyMGbcc&t=158))
#### **Body Fat Reduction Strategies**
* HIIT training 10 minutes: Monday, Wednesday, Friday
* Daily 30-minute morning workout
* Bryan Johnson’s nutrition plan
### Goals for June 27, 2024
* Reduce body fat to 16%
* Further improve posture, aiming for a more upright neck position (a nose length difference)
If you enjoy this health-focused newsletter, hit the like button so I know this topic interests you. 😄
Have a great week!
xx Lukas
Couch Stretch for the daily morning workout
---
# 🥗 Meal Prep
> 🥗 Meal Prep
- Canonical: https://neurohackingly.com/mealprep/
- Published: 2024-05-12
- Updated: 2024-12-24
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, bryan-johnson, nutty-pudding, super-veggie, buddah-bowl, bryan-johnson-blueprint
👋 Hello friend
📅
I do a weekly reflection ritual every week on Sunday at 16:00 CET. Currently it is still in German, but I am thinking about doing it in English in the future. If you feel like it, you are welcome to [join via the same Zoom link every week](https://us05web.zoom.us/j/85915040003?pwd=lc6czyDXV5IijRcb6V8XXqjbgraIAV.1). (duration ~30 minutes) See you then 😄
I am doing [Bryan Johnson's Blueprint Protocol](https://protocol.bryanjohnson.com/#blueprint-starter-guide) for 30 days. In this week's_,_ newsletter edition I will share Step 1 of 3 from the Protocol Starter Guide: Meal Prep.
I love that Bryan Johnson aims to rely on data and automation.
In this meal plan, every calorie has to fight for its life. If the food doesn't affect a certain biomarker Bryan Johnson's team wants to improve, it is out. I'm implementing the steps from Bryan Johnson's nutritional plan in small bites.
Although it's a single-subject study (n=1), Bryan Johnson asserts that this is the healthiest food plan ever based on scientific studies.
## Step No. 1: Focus on food.
Meal number 1 is called “Nutty Pudding”. I eat this as a post-workout meal, right after my 30-minute morning workout.
_Disclaimer: It took me several days to gather all the ingredients for the dishes, allowing me to gradually create the meals._
## 🍮 Nutty Pudding
Nutty Pudding by Bryan Johnson
I prepare Nutty Pudding in bulk. For this, a blender is needed. Make sure to buy a high-performance blender, as I, unfortunately, wrecked mine. 😀
### Ingredients Nutty Pudding (in grams)
This is also a great site [where the recipes are described.](https://superveggie.delivery/blueprint/recipes)
* 70ml almond milk
* 33g macadamia nuts
* 9g walnuts
* 23g chia seeds
* 3g ground flaxseed
* ¼ pecan nut
* 6g non-dutched cocoa (should simply be cocoa, without any other ingredients or acidity regulators, etc.)
* 3g sunflower lecithin
* 65g berries (I prefer a frozen berry mix)
* ½ tsp Ceylon cinnamon
* 3 cherries
* 60ml pomegranate juice
* 30g pea protein
### Steps Nutty Pudding
Nutty Pudding in 3 Steps
1. Add 50-100 ml nut-based milk, depending on the desired consistency.
2. Add walnuts, macadamia nuts, and ground flaxseed.
3. Add cocoa, sunflower lecithin, and cinnamon. (I ordered all these ingredients from Amazon)
4. Add 3 cherries and 30g of berries (save half of them for topping) along with pomegranate juice.
5. Blend everything.
6. Pour the mixture into a bowl.
7. Add the remaining berries as a topping.
8. Typically, I also add 30 grams of pea protein.
(left) oven vegetables, wildly mixed selection of vegetables from Bryan Johnson's recipe guide, (right) me with the king of nuts: the macadamia nut
## 🥬 Green Giant
After waking up, I drink 1 liter of water, followed by the Green Giant.
Although Bryan Johnson no longer drinks the Green Giant, as he has shifted the ingredients to other meals, I find this vitamin drink a good ritual.
### Ingredients Green Giant
* 0.6L water
* 10g spermidine
* 8g EAA
* 2.5g creatine
* 20g collagen peptides
* 500mg cocoa flavanols
* Ceylon cinnamon
### Steps Green Giant
1. First add the water, then everything else.
2. Stir with a frother and it's ready.
Initially, I did a few things differently. Instead of 10g spermidine, I made a green mix including chlorella.
In the category “Flavor Powders” [Natural Elements scored very well with the German Society for Consumer Studies](https://www.dtgv.de/wp-content/uploads/sites/4/2024/02/Supplements-Booster_2024_Flavour-Powders.pdf?x88676), which is why I ordered their EAAs on Amazon.
Cocoa flavanols -> Cocoa flavanols are not the same as normal organic ground cocoa powder. Ground cocoa beans contain only 5-10% of the cocoa flavanols.
## 🥦 Super Veggie
Super Veggie by Bryan Johnson (in pureed form)
The second meal is Super Veggie.
I eat Super Veggie 1-2 times daily but in modified forms. Sometimes I add sweet potatoes, radishes, tomatoes, or other vegetables.
### Ingredients Super Veggie
* Black lentils, 45 grams dry, ~150 grams cooked
* Broccoli 250 grams
* Cauliflower. 150 grams
* Shiitake or Maitake Mushrooms, 50 grams
* Garlic, 1 clove (a piece)
* Ginger Root, 3 grams
* Lime, 1
* Cumin, 1 Tbsp
* Apple Cider Vinegar, 1 Tbsp
* Hemp Seeds, 1 Tbsp
* 1 Tbsp of Extra Virgin Olive Oil
### Steps Super Veggie
1. Place broccoli, cauliflower, shiitake, ginger, and garlic in boiling water until tender (7-9 min).
2. Boil lentils for 18-20 minutes.
3. Add 1 tbsp of dried cumin, 1 tbsp of apple cider vinegar, 1 fresh lime, cooked black lentils, and the strained cooked vegetables.
4. Top with hemp seeds and 1 tbsp of extra virgin olive oil.
You can even try different meals if you are fed up with the Super Veggie after some time.
## 🥗 Buddha Bowl
The third meal of Bryan Johnson varies. I haven't tried everything yet, but the Buddha Bowl tastes extremely delicious.
Buddha Bowl on a plate by Bryan Johnson
### Ingredients Buddha Bowl
* 1 Japanese sweet potato
* ½ head of asparagus
* 5-6 leaves kale
* 1 red pepper
* 2 carrots
* 30 grams walnuts
* Handful of cilantro
* 2.5 grams of extra virgin olive oil
* Handful of green onions
* 1 lemon
* Handful of chopped dill
* 15 grams of white beans
* 15 grams apple cider vinegar
* 2.5 grams of cumin seeds
### Steps Buddha Bowl
1. **Sweet Potato** - Preheat oven to 200°C. Poke the sweet potato a few times and lightly coat it with olive oil. Roast it for 45 min - 1 hour until tender. Once roasted, cut in half and top with green onions and cilantro.
2. **Red Pepper** - Place the red pepper in the oven to roast alongside the sweet potato for 25–30 minutes. After roasting, thinly slice it.
3. **Asparagus** - Trim the woody ends and give the asparagus a quick boil for 2-5 minutes.
4. **White Beans** - Combine with the juice of one lemon and a handful of chopped dill.
5. **Carrots** - Shred and mix them with apple cider vinegar and cumin seeds.
6. **Kale** - Chop and massage with a bit of olive oil until the leaves start to soften.
7. **Assemble the Bowl** - Add sweet potato, red pepper, asparagus, white beans, carrots, and kale in your bowl. Top with toasted walnuts, and a squeeze of lemon juice for zest.
Other resources I found helpful (I think on Reddit) were [this google sheet for all the different areas of Bryan Johnson](https://docs.google.com/spreadsheets/d/1h08yrbZDK1d9yrG4p21yr4AyrXR5gt6PJw44lHrt8H0/edit#gid=124955012) and [this one for the German community.](https://docs.google.com/spreadsheets/d/1Z5-yeLHpNOZ-V9Q0QDjqPYYomFZABXYjO0IuZraCJcM/edit#gid=0)
## Summary
* Meal number 1: Nutty Pudding, which is easy to make in bulk in a blender. Eat it after your workout in the morning.
* Right after getting up, we have the Green Giant vitamin drink.
* Meal number 2 is Super Veggie. It contains a lot of vegetables and tastes damn good.
* Meal number 3 can vary. I suggest you click on [the recipe guide](https://protocol.bryanjohnson.com/Recipe-Guide-by-Zero) and choose a meal :)
**Feel free to write me if you have any questions.**
Have a great week! ☀️
xx Lukas
---
# ☑️ Commit Action
> ☑️ Commit Action
- Canonical: https://neurohackingly.com/commit-action/
- Published: 2024-04-21
- Updated: 2024-05-21
- Author: Lukas Zangerl
- Tags: newsletter, commit-action
👋 Hello Friend
I am willing to invest a lot for my productivity. How much would you be willing to spend to be 10,20 or even 50% more productive?
The power of accountability transcends these dreams.
> “Ongoing accountability support increases the probability of goal accomplishment to 95 percent.” [(Harkin et al., 2016)](https://pubmed.ncbi.nlm.nih.gov/26479070/)
> “Just the knowledge of the possibility of impending accountability check ins increases positive behaviors by 50%.” [(Oussedik et al., 2017)](https://www.dovepress.com/accountability-a-missing-construct-in-models-of-adherence-behavior-and-peer-reviewed-fulltext-article-PPA)
> “Virtual, weekly accountability check-ins conducted by skilled facilitators more than doubles adherence to plans to achieve goals.” [(Oussedik et al., 2017)](https://www.dovepress.com/accountability-a-missing-construct-in-models-of-adherence-behavior-and-peer-reviewed-fulltext-article-PPA) [(Kast & Pomeranz, 2014)](https://www.hbs.edu/ris/Publication%20Files/14-001_2237a8d2-6147-4667-9396-cd5ae9702f03.pdf)
The last weeks since I started having 30-minutes weekly accountability meetings (always same weekday & time) with my Commit Action coach, have been absolutely amazing.
I stepped into my fears.
2 Things I really struggled with was pre-recording a youtube video for my new videocourse and posting the first time again on [Instagram](https://www.instagram.com/neurohackingly/).
**Why pay for an accountability coach when you can do it on your own?**
Perhaps you already have a weekly ritual in which you review the past week and plan the coming one. This however at least for me, only works when I "feel like doing it".
An Accountability Coach holds you accountable even when times get tough. My Commit Action Coach helps me to step out of my comfort zone, but still has the sensitivity to realize when I'm aiming too high.
### **🎯Creating your 1-year, 3-month, 1 month and weekly goals.**
#### **1-year goal**
The center to which I come back every week is my Commit Action Dashboard.
The first goal we defined was my one year goal, my BHAG, my big hairy audacious goal.
I want to be honest with you and give you a little sneak peak into the goal-setting process and what a yearly goal might look like. This is my one year goal:
_April 2025 - BHAG -7k CHF/monthly profit + 200 people on online community + Automated systems + Consistent Passive income = Why: Working only 10 hours/week + Freedom to Travel and meet knowledgeable people_
Now we break down the 1-year goal into a 3-month goal.
> Balancing big picture vs ultra-detailed goals is a skill that actually improves self control, correlating with higher earning potential, better health and even better relationships. [(Fujita, 2008)](https://psycnet.apa.org/record/2016-14492-021)
#### **3-month goal**
The 3-month goal builds upon your 1-year goal.
_July 15 - Coaching - 4k CHF/monthly + 50 people in community + Delegating copywriting + Automate business funnel_
As you can see, the goal is measurable and contains concrete numbers.
> Measuring—and staying conscious of—your progress against an intended goal activates the insula region of your brain when you deviate, which correlates with motivation to get back on track. [(Knutsont et al., 2007)](https://www.cell.com/neuron/fulltext/S0896-6273\(06\)00904-4?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0896627306009044%3Fshowall%3Dtrue)
My coach also asked me which 2 things I would like to delegate because sooner or later I want to work on my business and not in it.
#### **Three 1-month goals**
Building on my 3-month goal we set 3 one-month goals, which each have different subject areas: Marketing, Online Course and Online Community.
_May 15 - Marketing - 2-3/weekly post on Instagram + Build blog posts (SEO)_
_May 15 - Coaching Course - 15 hours weekly building = 10 people review it for feedback_
_May 15 - Online Community - 10 hours weekly building = Beta Version Live send to 250 newsletter members_
I have a dashboard on which I see a summary of the milestones, aka goals I created.
There is a "Committed Tasks" section beneath it. This contains the tasks I have committed to this week. These are 3 tasks, each one relating to one og the three 1-month goals.
**The 3 weekly committed are chunked down by substeps.**
This process is called Ideal Implementation Granularity. Ideal Implementation Granularity means breaking tasks into just the right size to be clear and manageable, but not too detailed to become overwhelming or inflexible.
> Specificity optimized goals always outperform, are more unconsciously motivating and build mastery faster than purely focusing on the long term. [(Bandura & Schunk, 1981)](https://psycnet.apa.org/record/1982-07527-001)
In the Uncommitted Tasks section, I write the potential upcoming Committed Tasks. The Uncommitted Tasks are analyzed and selected for Committed Tasks in the weekly accountability-session with my coach.
At the end of the weekly meeting, we schedule the tasks into the calendar.
> Adding a specific intention to take action at a precise time more than doubles the likelihood of a goal being accomplished. [(Milne et al., 2002)](https://doi.org/10.1348/135910702169420)
**What is the one thing I learned with Commit Action that has caused the biggest "aha moment"?**
Initially, it's all about getting the reps in. Don’t think: “the task has to be big enough to achieve my long term goal.” The task has to be small enough to get you starting and getting the repetitions in to build momentum. Then, after time you can step by step enlarge the tasks.
## To Sum Up 🚀
It is some money to spend on, but it’s worth the feeling when you leave the meeting with high leverage and concrete next steps that you now simply have to work through.
If you want to **get off 200$ of your next month of accountability coaching** at Commit Action, [use my personal link. 🔗](https://commitaction.com/?utm_campaign=referral&content=Lukas_Zangerl&utm_source=QtZfR4fj6wLfrdFfE&token=4846f6147455868)
Both you and I benefit - it's a win-win! I tried it for a month and really love it. Above all, the scientifically proven approach behind it really convinced me.
Have a great week ☀️
xx Lukas
🫵 P.S. If you are german-speaking and are looking for an accountability coach, please get in touch with me by hitting reply. I launched a 1:1 Accountability Coaching Beta-Program and am still looking for one candidate.
---
# Die amtierend größte deutschsprachige Produktivitäts Community 🎉🎓
> Die amtierend größte deutschsprachige Produktivitäts Community 🎉🎓
- Canonical: https://neurohackingly.com/deutsche-beitrage/
- Published: 2024-04-16
- Updated: 2024-10-11
- Author: Lukas Zangerl
- Tags: deutsch, productivity, produktivitat
## 🧑💻 **Werde jetzt Teil der amtierenden größten deutschsprachigen Produktivitäts-Community!**
* Wärst du gerne produktiver?
* Möchtest du Aufschieberitis und Prokrastination drastisch reduzieren?
* Möchtest du mit 95% Wahrscheinlichkeit deine Ziele über langfristige Sicht erreichen?
* Brauchst du Strategien um deine Tagesziele zu erledigen?
* Möchtest du dein Wissen über Produktivität, Aufschieberitis und Prokrastination in einer Community voller Gleichgesinnter austauschen?
**\-> Werde Teil der amtierend größten deutschsprachigen Produktivitäts-Community.**
## Werde Teil der deutschsprachigen Produktivitäts Community
Melde dich für den Newsletter an & sichere dir einen von 100 limitierten Beta-Programm-Plätzen.
## Wöchentliches Planungsritual
### 🗓️ Das wöchentliche Planungsritual hilft dir in nur 30 Minuten pro Woche Aufschieberitis und Prokrastination zu eleminieren und deine Produktivität zu verdoppeln!
Das wöchentliche 30-minütige Planungsritual findet jeden Sonntag um 19:30 Uhr MEZ **s**tatt. [https://world-of-nlp.com/live-events/](https://world-of-nlp.com/live-events/)
[Jetzt anmelden für das wöchentliche Planungsritual](https://world-of-nlp.com/live-events/)
Ich freue mich auf dich!
xx Lukas
## Was ist Teil der Produktivitäts-Community? 📅
* **Jährliche und vierteljährliche Planungsworkshops** mit Zielsetzungsexperten.
* Eine **Peergruppe von 3-5 Personen**, mit der du dich wöchentlich bis monatlich austauschen kannst, um langfristig deine Ziele zu erreichen.
* **Monatliche Veranstaltungen** mit Experten im Bereich Prokrastination, Aufschieberitis und Produktivität fokussiert auf den persönlichen Bereich, nicht Business.
* **Kurse, Veranstaltungen und Workshops** rund um persönliche Produktivität im privaten Alltag, die kontinuierlich hochgeladen werden.
* Viele **kostenlose Produktivitäts-Tools** wie PDF-Vorlagen, Audiokurse und vieles mehr.
## Häufig gestellte Fragen zur Produktivitäts Community
#### Was genau ist die Produktivitäts Community?
Die Produktivitäts Community ist ein digitaler Ort, an dem Menschen sich versammeln, um Tipps, Tools und Tricks über persönliche Produktivität, Aufschieberitis, und Prokrastination auszutauschen. Diese Comminity ist die amtierend größte deutsprachige Community im Bereich Aufschieberitis, Prokrastination und Produktivität.
#### Was bekomme ich als Mitglied der Produktivitäts Community?
Als Mitglied der Produktivitäts Community bekommst du exklusiven Zugang zu der Öffentlichkeit nicht zugängliche Inhalten rund um das Thema Produktivität und Prokrastination. Ausserdem: Live-Vorträge von Spitzenleistern, interaktive Workshops und vieles mehr.
#### Wie wird die Produktivitäts Community aufgebaut sein?
Die Produktivitäts Community wird in verschiedene Bereiche aufgeteilt sein. Je nach Interesse kannst du dich auf einen Inhalt mehr fokussieren wie z.B. Prokrastination, sollte das ein größes Thema in deinem Leben sein. Die Produktivitäts-Community soll als Unterstützung für dein "Leidensthema" im Bereich Produktivität sein.
#### Was werde ich durch die Produktivitäts-Community erreichen?
Durch die Produktivitäs Community wirst du Deadlines einhalten, dir Spezifität zu nutze machen um deine Ziele zu erreichen, Messbarkeit in dein Leben integrieren und einen Rechenschaftsbuddy zugewiesen bekommen der dich "accountable" hält. Die inhalte die dir in der Produktivitäts-Community zur Verfügung stehen werden sind wissenschaftlich bewiesen, mit Links zu den Studien.
## Werde jetzt Teil der amtierenden größten deutschsprachigen Produktivitäts Community
Melde dich für den Newsletter an & sichere dir einen von 100 limitierten Beta-Programm-Plätzen.
---
# 🌞 Revolutionary Morning Routine
> 🌞 Revolutionary Morning Routine
- Canonical: https://neurohackingly.com/my-current-revolutionary-morning-routine-i-rev-am/
- Published: 2024-03-31
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, productivity
👋 Hello friend
I have already tried many different Morning Routines.
Blogpost: [6 miracle morning hacks to have more energy throughout the day](/6-hacks-for-a-miracle-morning-routine/)
Blogpost: [This Is The Best Book I’ve Ever Read On Building A Perfect Morning Routine](/building-a-morning-routine/)
Podcast Episode: [My Productive Morning Routine](https://open.spotify.com/episode/1flfMEqXjoRRWHx01dJ6QA?si=tCwp68FTTzC-D_BQCcTWBg)
## My current morning routine consists of the following acronym: I REV AM
### 🦸♂️I: Identity (5 minutes)
This stands for the identity I am trying to become in 3 areas of my life: Health, Wealth & Relationships. I wrote about it in a past newsletter [Peak Performance Program.](/peak-performance-program-2/)
### 🤓R: Reading (20 minutes)
For reading I use my all time favourite reading app Shortform. I am currently getting deeper into the topic of relationships by reading No More Mr. Nice Guy By Robert Glover. Get a _20% discount_ on Shortform's annual subscription with the link [shortform.com/neurohackingly](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner).
### 💪🏼E: Exercise (20 - 45 minutes)
I exercise for max. 45 minutes per day following the [Bryan Johnson Longevity Workout Routine](https://docs.google.com/document/d/1J9vENr-nTnyiCze-Zcjycc8Aoh48OSGUKru8RE__LB0/edit?usp=sharing) (selfmade google doc). I have seen some improvements in my posture which really excites me. 🎉
### 🔮V: Visualize (5 minutes)
I visualize my day with the guided [Best Possible Future Self Exercise](https://www.youtube.com/watch?v=G_jEsnDEIa0) on Youtube. This is where I go through my day and imagine what I want to accomplish today (written down in the Identity section above) and which challenges might come up and how I plan to react to them today.
### 🗣️A: Affirmations (5 minutes)
I currently have the habit of doing affirmations.
I don't just say "I am strong" or affirmations that I might not really believe myself. I first ask myself what kind of person I want to be, or what qualities and behaviors I need to possess in order to be able to master future situations. I then adapt my affirmations accordingly.
> "[...] affirmations alone cannot change a person. However, Glover says they help reinforce productive habits and combat negative thoughts. [...] while listening to positive affirmations may help boost your mood, reading them may lead to unproductive self-reflection." - Shortform, No More Mr. Nice Guy, Robert Glover
### 🧘♀️M: Meditation (10 minutes)
10 Minutes Anapana Meditation.
**Summary:** My morning routine includes a short reflection exercise to put on my best identities, learning new things through reading, exercising, even if it's only briefly, visualizing my ideal day and finding stillness in meditation.
💡
You don't have to integrate all the components into your morning routine. If you have limited time in the morning you could ask yourself: __What are 20% of the things I should have as a morning routine to achieve 80% of my desired results?__
What does your morning routine look like?
Have a great week! 🌞
xx Lukas
* * *
P.S. I did some major updates on the Blogpost [I joined the 5-week Peak Performance Program by CEO Coach Eric Partaker ($2500/h)](/peak-performance-program/).
Go take a look. 👀
---
# 🏄♂️ Skillz & Lazinezz 🥱
> 🏄♂️ Skillz & Lazinezz 🥱
- Canonical: https://neurohackingly.com/skillz-and-lazinezz/
- Published: 2024-03-17
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, productivity, laziness, skills
👋 Hello Friend
## ❓Focus Question of the Week
Imagine every area of your life keeps progressing as it has in the past, but **ONE area/thing in your life changes significantly for the better.** Which change would have the most impact?
My answer is: my HEALTH: getting 8 hours of good quality sleep
How can you achieve this?
E.g. By focusing on relaxing and having me-time 2 hours before going to bed.
😫 **If you try to improve everything at once, nothing improves and you will burn out.**
**🚀 Ask yourself: What is the one area where significant improvement would have the greatest impact?**
* * *
## 🏄♀️Improving your Skillz
I am just heading home from a great week in Marokko. Surfing, sun & fun.
Speaking of surfing. If you want to get your hard & soft skills to the next level, I would recommend reading the very short but inspiring book [The Little Book of Talent](https://amzn.to/3vbNUfZ), by Daniel Coyle. It has a list of 52 Tips for improving your skills.
If you don't want to read the whole book, you can read [the summary from Derek Sivers](https://sive.rs/book/LittleBookOfTalent).
The strategies in "The Little Book of Talent" helped me to surf the big green waves within one day. However, I have to admit: I have snowboarding experience and went surfing on a standing wave for one hour.
## 🥱How to cure your Laziness
These tips are from [the video of Eric Partaker](https://ericpartaker.com/blog/ppi-175-the-cure-to-laziness-this-could-change-your-life).
#### Starting = The Hardest Part
The Rest Will Follow - Finishing something can feel overwhelming, just starting takes a second. **Adopt the mentality: I choose to start for just 5 minutes.**
#### Prioritize!
Are you feeling overwhelmed by your to-do list? What is the ONE thing that you could do that will help you progress, just an inch forward? **Pick your most important task & start with that.**
#### Perfection Is An Illusion
Often we feel lazy when seeking perfection. Perfect is impossible to attain. **Focus on improving by 1%.**
#### Sleep
The number one thing I do when I am feeling frustrated, overwhelmed, and anxious is to sleep. Are you feeling lazy because you are actually tired? Is the feeling of laziness actually your body wanting to recharge & get energy back? **Ensure you are getting 8 hours of sleep per night.**
* * *
Have a great week! 🌞
xx Lukas
Me, trying to make pasta
---
# 🧑⚕️Measuring Health
> 🧑⚕️Measuring Health
- Canonical: https://neurohackingly.com/measuring-health/
- Published: 2024-03-03
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness
👋 Hello Friend
I am in the process of improving my overall health, relationships, and wealth (work).
**My 90-Day Goal for Health is to have a constant energy level throughout the day.**
Because I am a huge fan of measurement and data, I made a full body scan with scaneca.de last week @Cryoduct Zürich (definitely check them out if you are in Zurich, not sponsored 😄). The owner, Paula is one of the nicest people I have ever met and they have intergalactic biohacking machines.
With [scaneca.de](https://scaneca.de/) you will receive a 5-page pdf document with a full body analysis.
This document contains the following:
* Volume of bodyparts
* Circumference of bodyparts
* Balance
* Posture
* Analysis of body parts like body fat, muscle mass, etc.
### These are the 2 Goals I am aiming to achieve in the next 2 months
#### **Goal 1: Upright posture, like the person in the photo (see below) & straight posture with minimal deviation (max. 0.3cm left-right)**
In the picture, one can see that due to the “right drift” of my upper body, the balance is slightly more to the left to counteract.
The text next to it says the same:
> "The left shoulder is 1.3 cm higher than the right shoulder. [...] The left hand is 2.0 cm higher than the right hand."
#### **Goal 2: Reduce body fat to < 15%.**
My waist-to-hip ratio is at 0.90. This is 0.04 points above the maximum a healthy person should have: 0.86.
**Plan to achieve this goal:**
1. 150 minutes of level-2 cardio per week (tracking in my weekly habit tracker with Google Sheets)
2. 10.000 steps a day (tracking in my daily habit tracker with Google Sheets)
3. limit sweets or intermittent fasting (16/8)
I have made this analysis and goals by myself, and haven't spoken to a doctor or other health professional if my interpretation is 100% right.
This is definitely on my To-Do List to get the document analyzed by a professional to see where the 20% focus should be to get 80% of the improvement.
Have a healthy and energetic week!
xx Lukas 😎
---
# 🛞 Weekly Wins
> 🛞 Weekly Wins
- Canonical: https://neurohackingly.com/weekly-wins/
- Published: 2024-02-25
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend
Welcome to Weekly Wins. 🌟 Let's dive into the nuggets of progress and discoveries from this past week:
Last week, I shared my **habit tracking journey.** I have added the goal of hitting **10,000 steps daily**. Spoiler: It's tougher than it may or may not sound!
Weekly Overview trying to reach 10.000steps/day
I've also been fine-tuning my sleep with the **SD8 Framework**:
* **S**chedule 3 key tasks for tomorrow.
* **D**igital Shutdown 1 hour before bed.
* **8** hours of Zs, minimum.
**Audiobook Alert**: I'm hooked on [_The Diary of a CEO_](https://amzn.to/3uLeZpY) by Steven Bartlett. It's a goldmine of stories and psychology in business.
**This Week's Wisdom**: _"In relationships, like in bad marketing, we often pitch what matters to us, not what the other person needs. Shift your view; transform your connections."_ - from [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner): Gino Wickman, _Traction_
**Take Action Coaching Technique**
1. Where do you want to be? On a scale (from 1-10) which measures where you want to be, this is probably a 10 out of 10.
2. Which number represents where you are right now on the scale in relationship to your goal?
3. Which one thing would take you up half a point?
... another half a point?
... another half a point?
Schedule the action points into your calendar.
**Master the 80/20 Principle:** I try to ask myself before each major task: What are 20% of the effort/things I should work on to achieve 80% of the result? I have an accountability buddy whom I message every day what I 80/20'd today. This is the best technique to implement 80/20.
**Beating Procrastination**: Some questions I posted on Reddit recently, I thought I'd share with you.
* What will I maximize, and what will I minimize to get started as quickly as possible?
* How can I make this fun?
* Am I showing up as an amateur or a professional in this area of life?
* How can I make it easier?
* Am I managing my time or my energy?
* How can I make this trackable?
* What is the next micro-goal I could achieve to get me closer to the macro-goal I want to achieve?
* How can I avoid bad habits and implement good ones by replacing the bad ones?
* What are the behaviors/habits/process goals I could track to achieve my long-term goals?
* Which obstacles might I face in the process of getting started, and how am I planning to overcome them?
* What does my ideal self look like in the areas of health, work, and relationships?
* Which courses, coaches, and groups could help me get started on what I want to achieve?
* Would I get started if a stranger were holding a gun to the head of my loved one?
* How can I make this fun, perhaps with instrumental studying music on Spotify?
Have a great week! 😄
xx Lukas
---
# 💓Balanced Lifestyle
> 💓Balanced Lifestyle
- Canonical: https://neurohackingly.com/balanced-lifestyle/
- Published: 2024-02-18
- Updated: 2024-05-24
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
I've prepared a list of interesting topics I've gained insights on:
* **Huberman Lab Fitness Protocol**: I've been trying the [Huberman Lab Fitness Protocol](https://assets-global.website-files.com/64416928859cbdd1716d79ce/650e450994ef9ab775e16acf_Neural_Network_Newsletter_Foundational_Fitness_Protocol.pdf) for several weeks and tracking my workouts with the [Strong](https://play.google.com/store/apps/details?id=io.strongapp.strong&hl=de&gl=US&pli=1) app.
* **Tracking**: I've started tracking my habits, behaviors, and process goals. Whenever I incorporate a new habit into my life, I always try to make it measurable, using a simple Google sheet.
Tracking with a simple google sheets
* **#MonthlyChallenge**: On my [30-Day Yoga Journey](https://www.youtube.com/watch?v=0et6I930LaU&list=PLui6Eyny-UzwwBB_riVPMdOF3cmheEPpy) with Adriene, I'm on Day 25. I like the video-guided implementation of a new practice, like Yoga. What should I try next month?
* **Audiobook**: "[Mindset](https://www.audible.de/pd/Mindset-Hoerbuch/0593150422)" by Carol S. Dweck. This is a great book on the power of habitual beliefs which eventually create our mindset, either fixed or a growth mindset.
* **2 Inspiring Questions**:
1. What conversations are you avoiding?
2. What is one thing you must minimize, and one thing you must maximize to achieve the desired outcome?
* **Habit Formation**: Good habits should be made obvious, easy, and awesome. Bad habits should be made invisible, hard, and terrible.
* **Time-Tracking** has made me more prone to single-tasking. Shifting between tasks can cost as much as 40 percent of someone's productive time. ("[Multitasking: Switching costs](https://www.apa.org/topics/research/multitasking)", American Psychological Association)
* **Quote on Procrastination**: "Practicing a skill called self-compassion—which involves being kind (instead of judgmental) to yourself, realizing that everyone procrastinates, and avoiding identifying strongly with a negative self-image—can help you decrease your distress and increase your motivation to get the task done." ([Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner), Immediate Action by Thibaut Meurisse)
* **Quote on Fitness**: Grip strength, or how hard you can grip with your hands, is pegged by Attia as a proxy for overall strength and robustness. Increase it with weighted carries, dead hangs, or pull-ups. “One of the standards we ask of our male patients is that they can carry half their body weight in each hand (so their full body weight in total) for at least one minute,” says Attia.
* **Longevity Fitness**: I am in the process of building a weekly longevity training program for myself, with science-backed research from experts like Andrew Huberman, Peter Attia, and Jeff Cavaliere. It's for people interested in living a healthy, long, and enjoyable life. The focus is on injury prevention, cardiovascular exercises, building muscle and strength in important parts of the body, and flexibility. It's not for those only interested in the aesthetic aspect of training, like gaining big biceps and a chest to impress.
Fitness has been an integral part of my life for over 10 years. I wanted to share with you a photo from when I was 17.5 years old, back then trying to achieve an Arnold-like physique. The hair is definitely on point. 🪮
me in 2014: gym > school
Have a great week!
xx Lukas
---
# 🪞 Weekly Review
> 🪞 Weekly Review
- Canonical: https://neurohackingly.com/weekly-review-workshop/
- Published: 2024-02-11
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, life-design
👋 Hello friend
The last few weeks I attended the Weekly Review Workshop hosted by Ali Abdaal. The Weekly Review is the cornerstone of every good Productivity System.
I will share with you the 5 questions of the weekly review.
### Taking Action
1. Take out a pen and paper or open a new Google doc.
2. Put on some inspiring music, like [Lord of the Rings | The Shire - Music & Ambience](https://www.youtube.com/watch?v=30b7_S0paCQ).
3. Get out a cup of green tea or yerba mate. 🍵
## Answer 5 questions. Take 3 minutes each.
_\->_ [_3 minutes timer_](https://vclock.com/set-timer-for-3-minutes/) ⏲️
#### 🥅 What are your **top 3-5 goals of the year**?
* I have one goal for wealth, one for health and one for relationships.
* _Example:_
* Health: Have constant Energy throughout the day, with a feeling of relaxation and easy in the evening.
* Wealth: Have a coaching business with 100 mio. ARR
* Relationships: A close circle of family and friends who support each other and where you can realize your full potential.
#### 🎉 Review the **previous week's accomplishments**.
I write down in keywords what I did last week. First I think about which pictures and nice moments come to my mind.
If I can't think of any more, I go to the weekly view in google calendar and see what happened.
Typical Week
#### 🏔️ What were **last week's challenges**? In what way did you not act in line with your best self? What would you like to change (if anything) next week?
Here i usually look at last week's reflection and see if i was able to implement last week's challenges this week. then i look at last week's challenges.
#### 🗓️ Create **calendar blocks** for things you want to get done or things you want to take time for. (Maybe a gym block? Work? Meeting friends?
I open the 2 week view on google calendar and see what major events are going to happen. Then, with a focus on action and not perfectionism, I enter the calendar blocks that come to mind.
2 weeks view costumized
e.g. I have a university presentation next Saturday?
2 hours blocker on Wednesday from 09.00 - 11.00 to "do presentation uni"
#### 🚀 Choose your **Top 3 outcomes for the upcoming week** - if the week ahead was great, what would be the top 3 things you'd accomplish?
a. **Schedule** time in your **calendar** to work towards these outcomes.
For me, it's always one outcome in health, one in wealth and one in relationships. That way, I achieve a good balance in my life.
* * *
👍
Like this post if you are interested in a 30-minute review workshop next Sunday. I have great inspiring reflection questions for peak performance coming your way.
Have a productive week!
xx Lukas
* * *
#### 🧠 Revolutionize your mental well-being and stress relief routine with Wingwave® Music, a cognitive enhancement tool changing the game.
[Get evidence-based Study Music to Funnel your FOCUS!](https://besser-siegmund.myshopify.com/en/collections/musik?ref=yPXjsS_1Ta4REg)
This unique auditory experience fosters a harmonious dialogue between your brain's hemispheres, offering a spa day for your neurons.
It **reduces stress and enhances creativity with just five minutes of listening.** From personal experience, incorporating Wingwave® into daily life has been transformative, providing calmness, reducing intrusive thoughts, boosting energy, and fueling creativity.
Discover the benefits for yourself and enhance your neurohacking journey. Check out the [Wingwave® music collection](https://besser-siegmund.myshopify.com/en/collections/musik?ref=yPXjsS_1Ta4REg) and use code **NEUROHACKINGLY** **for a 10% discount.** Upgrade to a more focused, relaxed, and vibrant you with Wingwave® Music.
[Get evidence-based Study Music to Funnel your FOCUS!](https://besser-siegmund.myshopify.com/en/collections/musik?ref=yPXjsS_1Ta4REg)
### Studies done on Weekly Reviews:
**Meta-Analysis on Time Management**: A meta-analysis published in _PLOS ONE_ examined the effectiveness of time management strategies, including weekly reviews. The study found that regular time management practices significantly enhance job performance, academic achievement, and overall well-being. Weekly reviews help individuals reflect on their progress, identify obstacles, and adjust their plans, which collectively improve productivity and reduce procrastination ([PLOS](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0245066)).
**Practical Implementation and Benefits**: Another source from Lark highlighted the practical steps and benefits of conducting weekly reviews. By setting aside dedicated time each week to reflect on past achievements and challenges, individuals can prioritize tasks and align their weekly activities with long-term goals. This practice fosters better decision-making and reduces the likelihood of procrastination by maintaining a clear focus on objectives ([Lark](https://www.larksuite.com/en_us/topics/productivity-glossary/weekly-review)).
**Impact on Mental Health and Productivity:** Research has shown that regular weekly reviews can significantly reduce anxiety and improve mental well-being. A study highlighted by _Martine Ellis_ explains that the weekly review process helps individuals manage their workload more effectively, thereby reducing stress related to uncompleted tasks and future uncertainties. The consistent practice of weekly reviews keeps long-term goals visible and ensures continuous progress, which contributes to a sense of control and accomplishment (Martine Ellis) ([martineellis.com](https://www.martineellis.com/blog/weekly-review)).
---
# 🌋 Peak Performance Program
> 🌋 Peak Performance Program
- Canonical: https://neurohackingly.com/peak-performance-program-2/
- Published: 2024-02-04
- Updated: 2024-05-24
- Author: Lukas Zangerl
- Tags: newsletter
[Read my review of the Peak Performance Program](/peak-performance-program/) 2024 by Eric Partaker.
I am currently attending Eric Partaker's (the CEO Coach of Ali Abdaal) 5-week Peak Performance Program. Eric Partaker normally **charges $2500/h for 1:1 coaching.** Fortunately, I got the Peak Performance Program for less money, with a huge amount of value. 🤑💸
In today's newsletter edition, I share the **most valuable lesson I got from 360 minutes** **of transformative teaching** so far. (_+_ _a free downloadable reflection template_ called "The Dream Team")
> "If there is one thing to implement into your life from the Peak Performance Program it would be "The Dream Team" Exercise." - Eric Partaker
You can combine this exercise with setting 3 Alarms, but more on this later.
### The Dream Team Exercise takes 5 minutes a day to reflect on the Ideal Version of Yourself in 3 Areas:
* **🩺 Health**
* **💼 Wealth**
* **💏 Relationships**
#### For each Domain, (Health, Wealth & Relationships) you should answer the following 4 Questions:
* Identity: What is your Identity in this domain? You at your best.
* Values: 3 words that describe how this version of you behaves.
* Goal: An exciting long-term goal this version of you could achieve.
* Today's Highlight: The #1 Thing you will do today to "prove" you are being this champion version of yourself.
🔁 Then Repeat the 4 questions for the other 2 Domains.
**Free downloadable Template**: You can find a Google doc with the Dream Team Practice. 👇
[Google Doc "The Dream Team" Template](https://docs.google.com/document/d/1MbzEm2yVELlIqy9HmcWX7mH6FVsb0AqSicMYIpYD0KE/edit?usp=sharing)
### Bestselling Book from Eric Partaker: The 3 Alarms
To remind yourself at which time of the day which Version of Yourself will be active you set 3 Alarms on your Phone.
The 3 Alarms on my Phone + Digital Sunset Alarm
The alarms will remind you to concentrate on one single area of your life and to act from the ideal version of yourself you have manifested in the morning.
I have many more golden nuggets coming your way next week.
Feel free to write me any questions that come up. You can download **Eric Partaker’s 100-page bestselling book "The 3 Alarms", for free** [here](https://ericpartaker.com/the-3-alarms).
Have a productive week! ☺️
xx Lukas
---
# I joined the 5-week Peak Performance Program by CEO Coach Eric Partaker ($2500/h)
> I joined the 5-week Peak Performance Program by CEO Coach Eric Partaker ($2500/h)
- Canonical: https://neurohackingly.com/peak-performance-program/
- Published: 2024-01-31
- Updated: 2024-11-27
- Author: Lukas Zangerl
- Tags: productivity, peak-performance-program, peak-performance, the-peak-performance-program, performance-program, ali-abdaal-coach, ali-abdaal-ceo-coach, ericpartaker, peakperformancecoach, peakperformanceexpert
Wow! I am so excited! As I already wrote in my newsletter, I joined on 23rd of January 2024 the [Peak Performance Program](/peak-performance-program-2/) hosted by Eric Partaker.
Confirmation email
Eric Partaker advised Fortune 50 CEOs while at McKinsey & Company. He is the CEO Coach of Ali Abdaal, charging 2500 USD per hour, and held a live workshop at the beginning of 2024 which I though was absolutely amazing.
I decided to book his 5-week Peak Performance Program to gain the knowledge and experience he usually charges 50,000 USD per year per client for a fraction of the money.
Eric is very down-to-earth, and I enjoy the easy-to-use framework he uses to condense information overload.
### 👨⚖️ 6 Rules I comply with, when participating in an online course
If you already know me a little, you know that i have already attended a few courses in the last few years. And to make the best use of my money and time, I always set myself a few important rules.
1. Ask one question during each live session.
2. Actively participate and share my experience in the chat.
3. Write down how and why I will implement what I learn while going through the material.
4. Write as many things that come to my mind when doing self reflection exercises, and set a timer for about 2-3 minutes each. (better less than too much time)
5. I will read the Book "The 3 Alarms" to consolidate my knowledge.
6. Most important: To execute what I learn. Knowlegde only isn't power anymore.
I would probably only get 20% of the results if I only read the book. The video-course, community, and live sessions will help me actively implement everything I learn in the next five weeks. Thus I will give my all to get the most out of the next weeks.
## 👩🚀The Peak Performance Program: An Overview
The Peak Performance Program is basically about balancing the 3 most important areas of life: Health, relationships and wealth (work). If you remove a foot or even cut it off by 40%, the chair breaks down.
The 3 Areas of Life: Health, Wealth & Relationships
You should be aware that focusing 100% on work and disregarding your relationships and health may work in the short term, but sooner or later the chair you are balancing on one foot will fall.
cutting off one leg
You get lifelong access to the videos and the workbook. The workbook contains great templates that you can print out. The videos are between 5 and 20 minutes long and therefore ideal for "snacking" during the day.
from the [Peak Performance Program Website](https://ericpartaker.com/ppp)
We even got a recommended reading list to expand our knowledge on different self-help topics. Bonus after bonus 🎁
##
Sign up for neurohackingly
5 minute weekly productivity hacks -> straight to your inbox
## 🤓 My Top 11 Takeaways from the Peak Performance Program with Eric Partaker
1. **Motivation Formular:** value \* expectancy / impulsivity \* delay
2. **Turn Pro:** Action generates Feelings, vs. remaining Amateur: feeling generates action
3. **Eric splits life areas into 3:** Wealth, health, and relationships. Each area should be given about the same amount of attention.
#4. **How you talk to yourself massively impacts your productivity.** Swap negative with positive self-talk.
> "Don't try to stop negative thoughts. Don't worry about them. You don't need to do anything except to consciously think as many good thoughts as you can every day, and they will cancel out all the negative thoughts. If you practice this daily, you will soon have trained your mind to continuously develop positive thoughts." - The Secret
The Secret "Manifestation Cards" by Rhonda Byrne
#5. Try a **physiological sight** if you feel overwhelmed during your QTB (Quality Time Blocks).
> "Huberman explained how it works: "You have little sacks of air in the lungs, which increase the volume of air that you can bring in. Those sacks collapse over time, and as a result, oxygen levels start to go down and carbon dioxide levels go up in the bloodstream and body, and that a big part of the signaling of the stress response."
> The double inhale of the physiological sigh "pops" the air sacks (called alveoli) open, allowing oxygen in and enabling you to offload carbon dioxide in the long exhaled sigh out." - [How stress affects your brain and how to reverse it, Stanford Medicine](https://scopeblog.stanford.edu/2020/10/07/how-stress-affects-your-brain-and-how-to-reverse-it/)
6. **1-minute centering:** Eric Partaker taught us the breathing exercise of inhaling for 5 seconds and exhaling for 7 seconds.
7. [A study by the Draugiem Group](https://qz.com/work/1561830/why-the-eight-hour-workday-doesnt-work) used a computer application to track employees' work habits. It found that the 10% most productive employees **worked 52 minutes and took 17 minutes of breaks.** They focused on quality breaks and intense focus sessions instead of 8-hour workdays.
8. Use the **acronym WOOP** (Wish, Outcome, Obstacle, Plan) to evaluate and mitigate risks. Ask yourself: What are the likely things that may come my way, and how can I mitigate them?
9. **What scares you but is necessary for your growth?** What one step could you take to get a little bit closer to this goal?
10. **Start by focusing on the evening routine**, as this sets you up for the next day. Getting high-quality sleep is important to starting a morning routine the next day. For this, look at [Bryan Johnsons sleep advice.](https://www.youtube.com/watch?v=Wk9p3dhMYdk) It is lifechanging.
11. **The 80/20 Principle** (This is something I want to be focusing on throughout the course)
> The vital few will always matter more than the trivial many. A simple explanation is this: go over a task once, giving it 80% effort. This is often enough, and you can move on to the next task."
> Two rounds of 80/20 effort in this way yields what I like to call “the 96% solution.” It's not 100%, but it's pretty damn close. And you have the added benefit of not aiming for perfection each time. - [The 3 Alarms, page 59, Eric Partaker](https://ericpartaker.com/the-3-alarms)
Someone go back in time and tell Sisyphus how the 80/20 Principle works! 🦣
**🥗 80/20 for health:**
* get eight hours of sleep,
* eat well,
* and work out.
**👨👩👧👦 80/20 for relationships:**
> We can acquire half of the improvement we seek in our relationships simply by reacting better to those around us. We're often so preoccupied with what we could do proactively that we miss the reactive side of the coin. - [The 3 Alarms, Eric Partaker](https://ericpartaker.com/the-3-alarms)
#### 📖 The 3-Alarms by Eric Partaker
I can 100% recommend the book The 3 Alarms by Eric Partaker.
You can download it for free on Eric Partaker's website. It is only 100 Pages packed with literally more _"Aha moments"_ than there are pages. It reminds me of my teachers saying, _"Less highlighting is more."_
But in The 3 Alarms by Eric Partaker I have more words highlighted than left blank.
## Implementation Session (27th of March 2024)
This 1.5 hour Zoom Session session took place approx. 4 weeks after the end of the Peak Performance Program. We focused on implementing what we had learned from the 5-week peak performance program.
There weren't quite as many of us as at the beginning (around 25 people), but everyone was still highly motivated. I noticed that the motivation was definitely lower compared to when I was in the middle of the program. However, I am happy with my daily routines and the change I have experienced in the 2 months.
1. Which 20% of the program could bring the 80% positive shift in my life?
1. Identify the TOP 3.
2. To which degree have I successfully implemented the TOP 3 into my life on a scale from 1 - 10?
Theory of constraints: The link is only as strong as the weakest parts.
Then we implemented the theory of constraints.
> The Theory of Constraints is a methodology for identifying the most important limiting factor (i.e., constraint) that stands in the way of achieving a goal and then systematically improving that constraint until it is no longer the limiting factor. In manufacturing, the constraint is often referred to as a bottleneck. - [leanproduction.com](https://www.leanproduction.com/theory-of-constraints/)
3. Identify the ONE weakest part of your TOP 3. This is the one with the lowest score from 1 - 10. (theory of constraints)
4. Regarding your weakest part: What is the number #1 thing you are getting right when it comes to implementation?
5. Regarding your weakest part: What is the number #1 thing you could do differently to improve your implementation?
6. How will you hold yourself accountable?
7. What's your next action-step and when?
**A**fter this great brainstorming and reflection session, we still had about 45 minutes for questions.
### Feedback
The only thing i think could be improved is the course platform kajabi. I watched the videos several times on the app on the Iphone and Ipad and the videos always went black when I switched from an app back to kajabi.
This is just a very small detail, but i think it should be said and hopefully will be picked up by eric if he reads this post.
* * *
#### Sign up for my masterclass productivity newsletter
Sign up for my newsletter if you want the best productivity hacks and tools I get out of the 5-week Peak Performance Program. No Spam. Just high-quality insights.
[I want to maximize my Productivity 🚀](/newsletter/)
---
# 🪴 Neurodoses
> 🪴 Neurodoses
- Canonical: https://neurohackingly.com/neurodoses-com-onjae/
- Published: 2024-01-23
- Updated: 2024-01-24
- Author: Lukas Zangerl
Hello friend,
My friend Onjae from neurodoses.com is a brain health coach and clinical herbalist.
He helps to boost brain health & emotional well-being with microdosing, nootropics, biohacking, and other holistic strategies.
Last week, I talked with him for about an hour, and I can 100% recommend him from a coaching and personal side of view. Microdosing and Nootropics are things I don’t know much about… However, like Richard Feynman, Onjae had simple and understandable explanations for my questions. Even I understood it. 🤓
If this sounds like an area you want to explore, [discover free out-of-this-world resources](https://neurodoses.com/beginners-guide/) or book a free 30-minute coaching session with Onjae from neurodoses.com.
Nothing to lose, so much to gain. :)
Have a great week!
xx Lukas
---
# My Review on Ali Abdaal's Feel Good Productivity Annual Planning Workshop 2024
> My Review on Ali Abdaal's Feel Good Productivity Annual Planning Workshop 2024
- Canonical: https://neurohackingly.com/my-review-on-ali-abdaals-feel-good-productivity-annual-planning-workshop-2024/
- Published: 2024-01-18
- Updated: 2024-05-26
- Author: Lukas Zangerl
- Tags: productivity, life-design, ali-abdaal, ali-abdaal-annual-planning-workshop
After ordering his new book, [Feel Good Productivity](https://www.feelgoodproductivity.com/), I attended [Ali Abdaal's Feel Good Productivity Annual Planning Workshop.](https://aliabdaal.com/newsletter/my-annual-reflection-goal-setting-method/)
[Twitter Post](https://twitter.com/AliAbdaal/status/1743591270990110733/photo/1) from Ali Abdaal
Ali Abdaals Yearly Reflection Workshop 2024: 3.5 hours of reflecting on 2023, brainstorming where we want to go in the future, and defining goals for 2024. Over 10.000 participants enjoyed taking a step back from the daily life hustle while listening to inspirational music from [Alis Playlist Study With Me.](https://open.spotify.com/playlist/5acGzAC0OH4QDVj5hlFqlK)
Those kinds of workshops I enjoy really doing.
❌ **These kinds of workshops take my thoughts away from questions like:**
* What do I need to do?
* What are my todo's?
**✅ And take my focus on more important things like:**
* What do I enjoy doing?
* What do I want to spend more time on? With whom?
I still remember Tony Robbins telling us in a seminar how important it is to plan a few days in a year to reflect, relax, and take a step back to see if you are focusing on the "right" goals.
### 🎯My Key Takeaways from Ali Abdaal's Feel Good Productivity Annual Planning Workshop 2024:
1. **Reflect on the past first** to know what to focus on in the future.
2. Write as much as you can in a limited time period. (Ali often gave us 3min per question only) Try to think less and just write what comes up intuitively.
3. My priorities for 2024: What do I need, and **what is good for me?** Also, I focus on strengthening and maintaining relationships that energize me. I enjoyed watching the new video [START 2024 SUCCESSFULLY WITH ME | day in the life](https://www.youtube.com/watch?v=i-LO2DHrpg4) from Unjaded Jade.
4. **Collect Moments.** Breathwork, exploring Asia, south Amerika, taking risks, learning to dance, MMA.. So many great moments to collect in 2024.
### ❔ The 2 most impactful Questions you shouldn't miss to reflect on:
What would you do again in 2023 even if you knew you'd fail?
> "The Future TED Talk Prompt: You’re attending the TED conference, and everyone in the audience (including you) is deeply moved and inspired by what the speaker is talking about. The speaker is you, 20 years in the future. What is “You + 20 Years” talking about, and what’s so inspiring about it?" - Worksheet Annual Planning Workshop Ali Abdaal
### 1 Thing that could be improved (not criticizing, just giving feedback - if you read this, Ali 😄)
The beginning was a little bit long. I would have enjoyed to jump right into "doing the work". Maybe it's just my non-existent patience. ;)
### I enjoyed:
* Closing my eyes while Ali was asking questions and expanding on the topic we reflected on. Only then writing down the thoughts on paper.
### How will the journey continue?
Ali has a new Community on Circle called Productivity Club.
I'm excited about what's to come.
I joined the Beta Program and hope to get early access to the upcoming programs.
I am already looking forward to Ali Abdaal's Feel Good Productivity Annual Planning Workshop 2025 next year 🤓
---
# Time Management: How I got interested in Time Tracking
> Time Management: How I got interested in Time Tracking
- Canonical: https://neurohackingly.com/how-i-got-interested-in-time-tracking/
- Published: 2024-01-18
- Updated: 2024-07-23
- Author: Lukas Zangerl
- Tags: productivity
I wouldn't call myself an expert in Time Tracking.
However, I have spent about 10 hours reading and learning about Time Tracking. And I have probably spent over 100 hours practicing Time Tracking in my own life.
## Here's how I first got interested in Time Tracking:
I came across Matt D'Avellas Youtube Video [How a stopwatch made me more productive.](https://www.youtube.com/watch?v=_hbRvKhL4LA) I'm a fan of collecting data about myself, which I can use to optimize my life. For my health, I use the [Oura Ring Gen3.](/oura-ring-3-review/)
## So, my goal over the next 30 days is:
To track every minute of my day.
I use [Toggle Track](https://toggl.com/) as an app on my smartphone and computer. It allows me to sort my time into categories quickly. I created chunked categories like sleep, food, family & friends, etc.
This will help me to keep an overview.
I will provide a full review of Toggle Track and how I use it in the future.
#### 🖲️ One Feature I like about Toggle Track
One Feature I like about Toggle Track is that it can track your desktop activity. You can set Toggle Track to record which programs you use and for how long. (example in the picture down below)
If you are like me and forget to track your time more often than not, you can look at your desktop activity in Toggle Track and assign a corresponding project.
recorded desktop activity to know what you did during this time
I ordered the areas of my life into the following:
---
# A Simple 3-Step Journaling Framework for Perfectionists To Prioritize and Plan The Day
> A Simple 3-Step Journaling Framework for Perfectionists To Prioritize and Plan The Day
- Canonical: https://neurohackingly.com/a-simple-3-step-journaling-framework-for-perfectionists-to-prioritize-and-plan-the-day/
- Published: 2024-01-18
- Updated: 2024-01-22
- Author: Lukas Zangerl
- Tags: productivity, life-design, tools
Over the last 3 years, I filled 10 journals.
I experimented with pre-made templates, free-text writing, morning pages, and other journaling methods.
After thousands of diary entries, I discovered this simple and powerful 3-step Journaling Framework.
## My Simple 3-Step Journaling Framework for Perfectionists To Prioritize and Plan The Day
### ☀️ Highlight
Your Daily Highlight should be _60-90 minutes_ long and be executed when you have maximum energy and focus.
3 Ways to Pic Your Highlight: Urgentcy, Satisfaction, Joy.
Read [Choose a Highlight To Make Time Every Day](https://maketime.blog/article/choose-a-highlight-to-make-time-every-day/) for a detailed explanation.
### 🎯 Goal
Every month, I define one life area I give particular focus on.
I set a small goal for the day to improve this area.
Today, for example, it was a leg workout.
Focus area January: Health
### 🤏 Less
Instead of adding more things that should be done, I ask myself:
_What do I want to do less of?_
This could be as simple as not scrolling through my phone when bored.
Honestly, I wish someone had told me this journaling method earlier.
But I'm at least glad I can pass them along to you.
---
# I have been going Ice Bathing Every Day for the past 30 Days
> I have been going Ice Bathing Every Day for the past 30 Days
- Canonical: https://neurohackingly.com/ice-bathing-every-day-for-30-days/
- Published: 2024-01-17
- Updated: 2024-01-22
- Author: Lukas Zangerl
- Tags: self-experiment
For the past 30 Days, I went Ice Bathing Every Day.
I have been doing Ice Bathing and Cryotherapy for 4 years. I have already written about ice bathing in two of my email newsletters:
* [Why getting into an ice bath is comparable to any other challenge in our lives](/en-wim-hof-method-decision/#the-imagesthoughtsfeelings-play-out-so-quickly-one-after-the-other-that-we-usually-dont-have-time-to-really-perceive-them-let-alone-understand-them).
* [Self-Help Nuggets](/self-help-nuggets/)
I want to share my knowledge for ice bathing beginners. 🧑🔬
### 🧠 Ice bathing has physical and mental benefits
Take a short time to calm the mind by focusing on the breath.
Ice bathing doesn't just have health benefits. Like Vipassana meditation, it teaches us to recognize the present situation. Feeling cold is just a feeling like any other. It arises and passes away sooner or later.
Maybe you have already thought when sitting in ice-cold water: Why am I doing this to myself?
The monkey mind gets louder. It tries to find one reason after the other why you should NOT CONTINUE. It searches for reasons to get out of the ice bath NOW.
### ⏸️ You choose how you react to stress.
You have found a safe way to expose your body under enormous stress purposely.
You can train yourself to look at the situation with equanimity. Your response will be slightly different the next time your life throws a stressful situation at you. (Even you may not notice it) We retrain our behavior patterns.
Your body doesn't know whether you've just been fired or are about to take an important exam.
The physiological effect of stress is the same. You can use ice bathing as a tool to train your resilience.
### 🕺 The Power of the Horse Stance After The Ice Bath
What do most people do after getting out of the ice bath?
Usually, they grab a towel. I did the same before attending the [Wim Hoff workshop from Peakwolf](https://www.peakwolf.ch/) in Thun, Switzerland. In this 3-hour workshop, Peakwolf taught us that it's important NOT to dry off after the ice bath.
Instead, you do the Horse Stance, moving your hands from side to side.
❓
Which Biohacks do you practice regularly?
---
# Meaning, Freedom and Responsibility by Viktor E. Frankl
> Meaning, Freedom and Responsibility by Viktor E. Frankl
- Canonical: https://neurohackingly.com/meaning-freedom-and-responsibility-by-viktor-e-frankl/
- Published: 2024-01-17
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset, health-fitness
Viktor E. Frankl, an Austrian doctor, wrote "Meaning, Freedom, and Responsibility," sharing insights on finding life's purpose. Though less known than his diary "Man's Search for Meaning," this book offers profound advice on discovering meaning in life, regardless of one's circumstances.
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
### Three Paths to Finding Meaning
Frankl identifies three ways to find meaning:
1. **Work**: Engaging in meaningful work, like teaching with a belief in its impact, provides a sense of purpose.
2. **Love**: Beyond romance, love encompasses connections with family, friends, nature, and culture. It helps us see and nurture the potential in others and ourselves.
3. **Noble Suffering**: This is about finding purpose in difficult times, not by seeking suffering, but by growing through unavoidable hardships.
### The Concept of Noble Suffering
Noble suffering involves finding meaning in life's challenges. It's about using tough situations for personal growth. Frankl saw that people who find meaning in suffering often have more resilience. This isn't about the pain itself, but about what we learn or how we grow from these experiences.
### Finding Meaning in Work
Work becomes meaningful when it's seen as impactful. A teacher who believes in influencing future generations exemplifies finding deep purpose in their profession. Meaningful work isn’t just about financial success but about feeling that you are contributing positively to the world.
### The Broad Concept of Love
Love, in a broad sense, is about forming deep connections. It's not limited to romantic relationships but includes bonds with friends, family, and even a sense of unity with nature or culture. Through love, we understand others better and help them realize their potential, leading to shared growth and discovery.
### Reframing Challenges and Achievements
Handling life's challenges can lead to a sense of achievement and purpose. Frankl believed that overcoming difficulties often brings a sense of pride and contributes to finding meaning in life. It's about turning challenges into opportunities for growth.
### The Paradox of Seeking Happiness
According to Frankl, true happiness comes when we stop focusing on it. Instead, by engaging in meaningful activities and relationships, happiness becomes a natural byproduct. It's about self-forgetfulness in the pursuit of something greater than oneself.
### The Art of Forgetting
Frankl illustrates the challenge of intentional forgetting with a story about Immanuel Kant. Kant tried to forget his thieving servant by writing a note, but this only made him remember more. The lesson is that we can't force ourselves to forget; instead, we find release by focusing on meaningful tasks.
---
# 30 Atomic Essays in 30 Days - January 2024 Edition
> 30 Atomic Essays in 30 Days - January 2024 Edition
- Canonical: https://neurohackingly.com/30-atomic-essays-in-30-days-january-edition/
- Published: 2024-01-12
- Updated: 2024-11-04
- Author: Lukas Zangerl
- Tags: self-experiment
# Atomic Essay Day 1: Why I'm Starting To Write Online (Again)
I recently signed up for Dickie Bush & Nicolas Cole's cohort-based course, Ship 30 for 30.
## Here are a few reasons why:
1. I want to start into 2024 with a challenge. Like taking a cold shower as the first thing of the day, everything else will feel easy afterward.
2. Writing = Clarity -> Power
3. One of the proudest and best experiences in 2022 was attending Ship30.
Over the next 30 days, I plan on writing about mental health, physical wellbeing and self-coaching.
Join me on this adventure—and let me know if you have any questions along the way!
I'm excited to start sharing what I know online. (again)
* * *
# Atomic Essay Day 2: 3 Topics I Am Exploring In My Life Right Now
There are 3 topics I am actively thinking about a lot these days:
## Topic #1: Personal Energy Management
I am interested in Energy Management because I noticed that I only have a certain amount of energy a day. I want to make the best possible use of this resource.
And I hope that over the next 3 years, as I continue to learn more and more, I'll be able to be in balance throughout the day.
## Topic #2: Self-Reflection with Self-made Notion Templates
I first got interested in Self-Reflection with Self-made Notion Templates a few years ago.
Ali Abdaal introduced me to it—and since then, I have learned a lot about the importance of reflecting in the morning and evening, having preformulated questions, and using past entries to optimize my life.
## Topic #3: Automation of Daily Life Processes (Digital and Physical)
I also have an interest in learning more about the automation of daily life processes (digital and physical)
It's one of those fun rabbit holes I find myself exploring simply because I enjoy it.
It would be great to connect with other people who are interested in these same topics—so if any of the above resonates, feel free to reach out!
* * *
# Atomic Essay Day 3: The Best Way To Get Started Learning About Journaling
I love learning about Journaling.
Unfortunately, when I first got interested in Journaling I had a hard time figuring out where to start.
## So, if you are trying to learn more about Journaling here's the best way to get started:
* **📘 Read This Book:** [The Artist's Way](https://juliacameronlive.com/books-by-julia/the-artists-way-a-spiritual-path-to-higher-creativity-audiobook/) by Julia Cameron. It will give you a lay of the land and is a helpful way to get your bearings. Check out the [article on Shortform - my favourite book summary app](/shortform-my-favorite-app-for-book-summaries/).
* **🎬 Watch This YouTube Video:** [How to Use Writing To Sharpen Your Thinking](https://www.youtube.com/watch?v=65U5byDZ55M) by Tim Ferriss is a must-watch beginner resource for anyone interested in Journaling.
* **🎧 Listen To This Podcast:** And if you really want to start going down the rabbit hole, listen to [A Science-Supported Journal Protocol to Improve Mental and Physical Health](https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health) by Andrew Huberman.
These 3 resources will exponentially accelerate your learning process.
---
# 💀Perfection-ism 🥀
> 💀Perfection-ism 🥀
- Canonical: https://neurohackingly.com/perfection-ism/
- Published: 2024-01-09
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, mindset, productivity, perfect
👋 Hello friend
Over the last few months, I have been collecting information about perfectionism that resonated with me.
My perfectionist nature stopped me from sending it 4 months ago.
* * *
## 👨🎓 I am willing to share my large collection of expert advice, recent studies, and blog posts on Perfectionism
> “Healthy striving is self-focused — How can I improve?
> Perfectionism is other-focused — What will they think?“ _\- Brene Brown_
Living with perfectionism means always seeking approval from others. Instead of being authentic, we strive to be “enough”.
* * *
### 🐛❤️🩹 Cause and Consequence of Perfectionism
Alexandra Michel, a former Goldman associate, followed a cohort of 24 first-year bankers over a decade to 2012.
Michel found that they entered a cycle of physical deterioration after working 80-120 hour weeks that by the fourth year led to:
* suffering from autoimmune diseases,
* heart palpitations,
* hair loss,
* alcoholism
* and rage.
**❗ The working ethos that led to this was entirely self-generated.**
Students joined banks with a pre-programmed tendency towards overwork; banks ran with it.
* * *
### ⚖️ A Short Story on How Perfectionists Should Make Decisions
General Schwartzkopf once decided within minutes which had been held off for over 10 years.
"_For 10 years they've talked about it, going back and forth. The best minds have been on it, and they can't decide one way or the other, so you know what? We need to pick one and do it."_
_**So I just did**._
_"Because I believe that now all the best people are going to go to work on it, and they'll either make it work or they won't. They'll see it's not working, and we'll change directions, and we'll do what's right, but what's happened right now is a logjam of nothingness."_
Decisions are power, and I'm here to make them. That's what I'm in position for. That's what I'm a leader for.
_There are two options when facing a decision:_
Option #1: Remain paralyzed in indecision.
Option #2: Make a decision and monitor to see if you need to shift your approach.
* * *
### 🧞♂️ Perfectionist's Expectations
Perfectionist's expectations aren't high.
Perfectionists' expectations are unrealistic. They can't be met.
Perfectionists work excessively, creating a cycle that may result in burnout.
Perfectionism helps us feel in control.
Perfectionism is a defense mechanism.
* * *
### 🙇♂️ Perfectionism is a learned behavior which can be relearned.
Although the tendency toward perfectionism can be inherited, it is often a learned behavior.
Growing up in an environment where mistakes were punished may strive for perfectionism as an adult.
* * *
### 🗿 Perfectionism Paralysis
Maybe you think that someone with perfectionism never misses a deadline. In reality, this is not the case.
Perfectionists may delay or ignore a task rather than risk doing it poorly.
[Multidimensional Perfectionism](https://www.idrlabs.com/multidimensional-perfectionism/test.php)
Multidimensional Perfectionism Test
* * *
### 👨🏫 Yale professor, Bill Deresiewicz, author of the New York Times Bestseller "[Excellent Sheep](https://billderesiewicz.com/books/excellent-sheep/)" - Advice on Perfectionism
Deresiewicz's answer on how to deal with perfectionism:
1. Self-care
2. and perspective
He advises students to look outside their bubble and expand their group of friends.
#### Practical examples of How to deal with Perfectionism
* Taking a gap year
* Taking some time off
* Hanging out with friends who aren't trapped by the same expectations
* Take your attention off your fears. The more you think of the task, the more overwhelming it becomes.
* Remember that the first 20% of your effort on a task will yield 80% of the results. Obsessing over details for hours isn't the best use of your time.
* * *
### 🔋🪫 Personal Energy Management: Our Ability To Produce is Limited
> _One of the reasons we can’t meet high expectations is because we all have a limited ability to produce. Acknowledging our limitations is critical to kicking the perfectionist habit. - personalexcellence.co_
(Image: Personal Excellence)
* * *
#### Sources
[03](https://www.efinancialcareers.com/news/2021/03/young-bankers-dangerous-perfectionists)
[Amp](https://fortune.com/2016/03/19/tony-robbins/amp/)
[Overcome Perfectionism](https://freedom.to/blog/overcome-perfectionism/)
[Diminishing Returns](https://personalexcellence.co/blog/diminishing-returns/)
---
# 🪙 Self-Help Nuggets
> 🪙 Self-Help Nuggets
- Canonical: https://neurohackingly.com/self-help-nuggets/
- Published: 2024-01-02
- Updated: 2025-02-07
- Author: Lukas Zangerl
- Tags: newsletter, tools, self-help, self-help-nuggets, the-science-of-self-discipline, feel-good-productivity-ali-abdaal, ali-abdaal
👋 Hello friend
I hope you had a great start into 2024! 🥳
## 🪙 View your nuggets for today:
* Quotes from the Book "The Science of Self-Discipline"
* Twelve 30 Day Challenge Ideas for 2024
* Flow Yoga Challenge in January
* Book "Feel Good Productivity" by Ali Abdaal
* Useful Flow/Productivity Tip
* My Results Past Year Reflection (by Tim Ferris)
* Taking an Icebath to Strengthen My Equanimity
* * *
### 🗨️ Favourite Quotes from the book: [The Science of Self-Discipline](https://www.amazon.com/Science-Self-Discipline-Willpower-Self-Control-Temptation/dp/197905116X) by Peter Hollins on [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
> "**Discipline** is the willpower to **resist things you desire in the short term** in order to promote what’s **best for you in the long term**."
> "**Motivation** is complementary to discipline because it can be a catalyst for setting a goal and even inspire some action toward that goal, but it’s **short-lived**"
> "One possibility is that intrinsic **motivation may form after you perform a habit over time.** For example, you don’t like regularly reading for a history class in college, but you eventually develop an interest in Ancient Rome that drives your reading habits in that subject."
> "Develop Discipline Like It’s a Muscle, Hollins explains that just like any part of your body you would train to improve, **your brain can become more proficient at maintaining discipline through practice.**"
> "On the other hand, **giving into temptation weakens these pathways in your prefrontal cortex, making self-gratifying behaviors more habitual**."
**I already used Shortform as a paying customer.** Now I’ve partnered with them as an affiliate! 📗 Use my [link for a 20% discount on the annual subscription.](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) (2 and a half months of the service for free.)
* * *
### 🏆 2024, the Year of Self-Improvement: Every Month a Different 30 Day Challenge
Want to join me for 12 Challenges in 2024?
New month, new 30 Day Challenge.
#### Here you can find some inspirations.
**January**: [Yoga with Adriene](https://www.youtube.com/watch?v=0et6I930LaU)
**February**: No Sugar
**March**: Not doing things the birds and the bees do ;)
**April**: Not spending money on new things + track finances
**May**: One Qigong Exercise a day
**June**: Invest 1h into your skillset per day
**July**: No Social Media
**August**: Every Day Journal & family time (2 times a week)
**September**: 1h walk per day
**October**: Read one book and live vegetarian/vegan
**November**: Do an Online-Course of your choice
**December**: 1-2h self-care per day
* * *
### 🧘 [Flow: A 30 Day Yoga Challenge](https://www.youtube.com/watch?v=0et6I930LaU) with Adriene
I joined the 30-day Flow Yoga Challenge.
For the next 30 days, every day a 20-minute yoga follow-along will be released.
#### Here's the full 30 Day Program:
from: [https://do.yogawithadriene.com/flow](https://do.yogawithadriene.com/flow)
* * *
### 🟡🔵🔴🟢 The book: [Feel Good Productivity](https://www.feelgoodproductivity.com/) by Ali Abdaal
I am currently listening to the Audiobook of Feel Good Productivity.
Summary so far: Prioritize self-care, and success will follow.
Not the other way around.
* * *
### 💡 Learning: Don't wait till the environment is set up perfectly to get in a productive work session.
I experienced the best flow moments:
Driving in a crowded Flixbus.
Sitting in a small busy cafe.
Waiting for 30 minutes in the cold.
* * *
### 📝 I completed the Past Year Reflection (PYR) by Tim Ferriss and experienced great insights
Look at the instructions in [last week's newsletter edition.](/little-treasure-trove/)
_"What 20% of each column produced the most reliable or powerful peaks?"_
If you are interested in my answers:
**Positive:**
* Thankfulness Journal
* Being Honest
* Daytrips (e.g. Hallstatt, Austria)
* Movement of any kind
* Friends
* NLP-Coaching
* [Oura Ring](/oura-ring-3-review/) (health)
**Negative:**
* Always wanting more
* Being sloppy (admin tasks)
* Taking no Break, especially working in the evening
* Over-optimisation
* Spending money on unnecessary things
* * *
### 🧘 Practicing Equanimity in ~5°C (41°F) cold water @2000m in Tyrol, Austria
I went skiing for the first time this year.
Thereafter I took a relaxing ice bath.
Here's the proof.
Practicing Equanimity in St. Sigmund, (Tyrol) Austria
* * *
I hope you were able to take a little golden nugget with you. 🥇
Have a great week! 🌻
xx Lukas
---
# 🏴☠️ Little Treasure Trove
> 🏴☠️ Little Treasure Trove
- Canonical: https://neurohackingly.com/little-treasure-trove/
- Published: 2023-12-26
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, nlp, podcast, how-to-use-nlp-on-yourself
👋 Hello friend
I went through my notes from 2023. This are the spare findings.
Enjoy!
* * *
What lessons through failure did you learn this year?
_📝 Full Article:_ [Why Do Some People Succeed after Failing, While Others Continue to Flounder?, Kellogg School of Management at Northwestern University](https://insight.kellogg.northwestern.edu/article/some-people-succeed-after-failing-others-flounder)
* * *
### **💡 Podcast: Huberman -** [**Tools to Boost your Mental Health & Mood**](https://www.hubermanlab.com/episode/mental-health-toolkit-tools-to-bolster-your-mood-mental-health)
Explanation of the "Big 6" core pillars for mood & mental health.
Go to 00:24:38 -> Nighttime Environment and darkness
New Studies on the Correlation of Light and Sleep
* * *
### 🥳 Podcast Episode: [Forget New Year’s Resolutions and Conduct a 'Past Year Review’ Instead - Tim Ferris](https://tim.blog/2021/12/27/past-year-review/)
☑️ 30-60 minute Reflection Exercise
Reflect on the positives of last year and schedule them for next year
Reflection Exercise for 2023 from Tim Ferriss
* * *
### **🎓 Audiobook:** [**The little Book of Talent**](https://danielcoyle.com/little-book-talent/) **| Daniel Coyle**
52 Tips for improving your skills
5 years research, interviews from the best -> 90 minutes read
Read the [Very good summary](https://sive.rs/book/LittleBookOfTalent) from Derek Sivers
* * *
### **😵💫 NLP Technique: Utilization Principle**
"Utilizing" means using everything for you.
positive & negative behaviors, motivation & even resistance ...
_Question_: How could we take advantage of this?
_Question_: What can the negative behavior/thinking/... be used for?
* * *
### **🔵** [**Things**](https://culturedcode.com/things/) **(for iOS) the award winning task-management app**
User Interface on the iPad
Review from the New York Times
My To-Do List App for "small" things I want to get done.
_Features I love:_
* calendar integration: see events & to-dos together
* useful widgets
* "mail to things" with costumized email address
* * *
### **🛑 My Weekly & Daily Planning Tool** [**TeuxDeux**](https://teuxdeux.com/) **(iOS and web)**
on iOS from [Destroy Today](http://2013.destroytoday.com/work/teuxdeux/)
on the Web from [Destroy Today](http://2013.destroytoday.com/work/teuxdeux/)
My favourite App to organize my day/week.
I capture 3-5 Projects a day.
Minimalistic.
* * *
### ☀️🌚 A new morning and evening reflection template.
I structured it like in the [Creator Journal.](https://creatorjournal.de/)
Download your free PDF template.
[Great\_Day.pdf - Download your free morning and evening reflection template](/images/little-treasure-trove/Great_Day.pdf)
* * *
### **☑️ The Checklist Manifesto -** [**Shortform**](http://shortform.com/neurohackingly)
This weeks summary to read was The Checklist Manifesto.
I am in the process of writing everyday checklists.
> "But while training and experience are important, expertise can’t eliminate human fallibility. What’s needed is a different strategy for preventing failure that takes advantage of knowledge and experience but also compensates for human flaws. The solution is a checklist." - The Checklist Manifesto on [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
> "In complex environments, checklists can help to prevent failure by addressing two problems:
>
> 1\. Our memory and attention to detail fail when we’re distracted by more urgent matters.
> 2\. People have a tendency to skip steps even when they remember them." - The Checklist Manifesto on [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
> "Boeing’s flight deck designer, Daniel Boorman, is an expert on checklists. Before creating a checklist, he recommends two things:
> 1) Define a clear ‘“pause point” or logical break in the workflow at which the checklist is to be used.
> 2) Decide whether to create a Do-Confirm list or a Read-Do list." - The Checklist Manifesto on [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
* * *
Have a great week! 🌱
xx Lukas
---
# 🪄 Resiliencewall
> 🪄 Resiliencewall
- Canonical: https://neurohackingly.com/building-your-wall-of-resilience/
- Published: 2023-12-19
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, nlp, mindset, storytelling, how-to-use-nlp-on-yourself
👋 Hello friend
**Be sure to read this short one till the end, it's worth it. Promise. 🪄**
Often, we theoretically know the simplest things, but we don't actually apply them. Or perhaps we haven't fully understood them because we haven't made ourselves aware of them and gone through their application.
Today, I had such a moment in NLP (Neuro-linguistic Programming) coaching.
One of the first things you learn when learning Neuro-linguistic programming in the NLP Practitioner is:
> The map is not the territory.
Each individual has their own map of the world. Their own view of the world. How they see things and how they think things should be done.
That's a basic principle. So fundamental.
My "Aha" moment was when I realized I had lived according to the map of others for a long time. This led to me mixing up different pieces of maps of others. Consequently, I didn't even know what seemed logical to do for myself.
As corny as it may sound: Finally, I know what it means to lose oneself. Damn, insight after insight. 💥
My coach put it in a nutshell: "You put the needs of others above yourself."
**This led me to ask the following question:**
* Which fundamental principle you are currently neglecting or not fully living by, could be a possible solution to your problem?
* Which principle or self-evident principle would you like to be more aware of and apply daily from now on?
🌱 **Self-care is something so fundamental and essential:** If you don't function, how are you supposed to perform well as a mother/father/employee/boss/child/brother/sister?
### 💩 When Shit Hits The Fan
Nevertheless, I have the feeling that we only realize this when we are already going down the slope at 100 km/h in an avalanche and realize that it would have been good to build an avalanche wall a few hundred meters in front of the abyss to avoid falling into a bottomless hole.
**What is your avalanche wall?**
* What small thing can you do today to feel better, become more resilient, and gradually build your big, massive, and indestructible avalanche wall?
Stickman built his wall - have you?
Have a great week, my friend. 😊
xx Lukas
---
# 🐛 Transform in 20: Daily Steps to Self-Mastery 🦋
> 🐛 Transform in 20: Daily Steps to Self-Mastery 🦋
- Canonical: https://neurohackingly.com/transform-in-20-daily-steps-to-self-mastery/
- Published: 2023-12-11
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, self-experiment, nlp, transform-in-20, self-improvement
👋 Hello friend
* I spent over 20.000$ in coaching and personal development training in the last years.
* I have received hundreds of valuable documents with the latest & established methods to start a transformation or to give the right push to get the rock rolling again.
* I gained over 2000 hours of highly valuable experience coaching myself and others using NLP (Neuro-linguistic programming), mental training, and other powerful forms of coaching.
As we approach the end of another year, it's the perfect time to reflect, reassess, and reinvigorate our lives.
#### With this in mind, I'm excited to introduce our exclusive 20-day Self-Coaching Newsletter, **TransFORM in 20: Daily Steps to Self-Mastery** designed to give you a headstart entering 2024.
I have spent the last few weeks selecting only the most impactful exercises from over 15 coaching and training courses I have completed in the last 5 years. (so you don't have to 😉) This will catapult your learning into new dimensions.
💬 Gathering feedback from subscribers, one recently told me:
> "Something has changed in such a short time. It's amazing that so little can make such a big difference and last the whole day. How does this work?"
So, if you are a person who likes to act before the masses do, and wants to create something instead of just watching, then sign up now for the exclusive 20-day newsletter. It's worth it, I promise.
[Let's Do This!](https://transformativeselfmastery.substack.com?utm_source=navbar&utm_medium=web&r=34nn5z)
For you, my subscribers, it's completely free. (Just click on "no pledge")
#### 👀 Here's a glimpse of what you can expect:
* **Day 1**: A Fun and Effective Beginning: Let Go of the Past and Effortlessly Forge New Paths.
* **Day 2**: Learning from Professional Athletes: Unlocking Full Mental and Physical Potential Within Seconds with this mind-blowing mental exercise
* ... and so on, until Day 20, we'll reflect on the journey and chart the path forward.
There's no charge for this journey; it's entirely free for my subscribers as a token of appreciation for your continued support. If you're ready to give yourself this gift of self-improvement, click the link below to confirm your subscription.
[Let's Do This!](https://transformativeselfmastery.substack.com?utm_source=navbar&utm_medium=web&r=34nn5z)
Let's make these 20 days a turning point, setting the stage for a remarkable 2024.
Have a great week!
xx Lukas
* * *
P.S.: Your journey to self-improvement deserves undivided attention. Feel free to reply to any emails during these 20 days if you have questions or need further guidance. Let's embark on this journey together!
---
# Congrats!! This will be epic.
> Congrats!! This will be epic.
- Canonical: https://neurohackingly.com/confirmation-20-day-journey/
- Published: 2023-12-11
- Updated: 2023-12-11
- Author: Lukas Zangerl
- Tags: self-experiment, confirmation
✨🎇🎆🎈🧨🎉
It's fantastic that you have taken the first step.
Enrolling for this journey shows you are among the few percent of DOers.
Today already, I have a first mini-task for you. Commit now to investing just 5 minutes daily into the coaching task I will send you every day for the next 20 days. It's best to combine it with a current daily habit you have already integrated into your life.
## Sign up for neurohackingly
NLP (neuro-linguistic programming), self-coaching, how to study and more ...
**It could look something like this:**
_'I, [Your Name], will do a self-coaching exercise from the neurohackingly newsletter every day for the next 20 days after/before I [daily activity] to [what you want to gain from this journey].'_
It's best to write it on a Post-it and stick it on your front door so that you always have it in mind.
See you tomorrow in your inbox for DAY 1!
xx Lukas
---
# ☸️ Buddhist Meditation
> ☸️ Buddhist Meditation
- Canonical: https://neurohackingly.com/buddhist-meditation/
- Published: 2023-12-04
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, tools, anapana-meditation
> "Observing without judging is the highest form of human intelligence." - Jiddu Krishnamurti
### (Buddhist) Meditation is not how you think it is like
A few days ago, I talked to a friend with whom I recently attended a Vipassana Meditation course about an hour's car drive north of Vienna.
Before learning about (Buddhist) meditation and practicing it, I thought meditation made you relaxed and focused. Seeing pictures of people meditating looks so calm and peaceful.
How I imagined meditation would be like
Well, I was wrong. Maybe it looks like this from the outside. But not from the inside... 🧘🏼♂️
What meditation actually feels like
My body data, measured by the [Oura Ring Gen3](/oura-ring-3-review/) confirmed my assumption.
My stress levels while meditating 10 hours a day were alternating between Stressed and Engaged. (learn more on how [Daytime Stress](https://support.ouraring.com/hc/en-us/articles/21205822135315-Daytime-Stress) is measured)
Daytime Stress on the First 2 Days of the Vipassana Course (see more at the end of this newsletter)
On the first few days, we were "only" practicing Anapana Meditation (observing the breath to calm the busy mind).
Try Anapana Meditation for 10-minutes to calm down the mind.
### 🗼 Awareness and Equanimity: The Fundamental Concepts of Meditation
> **Awareness**: [...] means to maintain awareness of reality, whereby the true nature of phenomena can be seen. - [HandWiki, Philosophy: Sati (Buddhism)](https://handwiki.org/wiki/Philosophy:Sati_\(Buddhism\))
> **Equanimity**: It is “a state of mind that cannot be swayed by biases and preferences” [...] an “even-mindedness in the face of every sort of experience, regardless of whether pleasure [or] pain are present or not” [...] This state of equanimity manifests as “a balanced reaction to joy and misery, which protects one from emotional agitation” - [Moving beyond Mindfulness: Defining Equanimity as an Outcome Measure in Meditation and Contemplative Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350240/)
If you want to integrate Anapana Meditation into your everyday life, you can focus on your breathing whenever you think of it.
I try to do this when an unpleasant thought arises. I notice that the immediate action of the mind is to get rid of the unpleasant thought/feeling. Getting back to just the feeling of the breath moving inside and outside the nostrils calms down the mind.
By getting back to the feeling of the flow of the breath, again and again, we transform the habit pattern of the mind. From stress and agitation to a calm and relaxed mind.
### 🧘♂️ Wise words of my Vipassana Teacher
My Vipassana meditation teacher told me that by attending these meditation courses, you learn that no matter how bad a situation is, it passes.
But you really have to experience it to understand it. If you "sit through" these feelings calmly and with equanimity, you realize you have gained something like a superpower.
## 🌱 Eradicate the source of Suffering: Craving and Aversion
#### Why Craving Will Make You Unhappy
What happens after you have experienced a feeling of subtle, relaxing, and pleasant sensations?
You suddenly crave this feeling. Living in the past, thinking about what life would be like if you could just have this feeling right now. Just for some time.
Experiencing that any sensation (pleasant, neutral, or unpleasant) arises ...
passes away ...
arises ...
passes away ...
will help to observe it as it is. Because you know that everything is impermanent.
Source: [Vipassana Research Institute - This is the Way to End Dukkha](https://www.vridhamma.org/discourses/This-is-the-Way-to-End-Dukkha)
#### Why Aversion Will Make You Unhappy
Observing bodily sensations with interest, objectively, like a doctor examines the wound of a patient gives you the ability to see the sensations as they are.
Pain isn't one big chunk of a single emotion, but it is different every single time. Changing from moment to moment.
### ⏲️ Goenka Meditation Timer: How I currently track my meditation
The App Goenka Meditation Timer has excellent features where you can:
* see the daily streaks you have successfully meditated
* practice guided Vipassana meditations from live Vipassana courses
* listen to Beginner Meditations with Anapana instructions
Goenka Timer App
🍎 [Goenka Timer](https://apps.apple.com/fr/app/goenka-timer/id1494609891?l=en) for iOS
🤖 [Goenka Timer](https://play.google.com/store/apps/details?id=com.goenkanative&hl=en_US) for Android
💻 [Goenka Timer](https://goenka.app/#/) on the Web
## 💥 New! [Shortform MASTER GUIDES](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner): the most helpful and vital information from books on a specific topic summarized in a short guide
Whether you are looking for information on how to learn anything, control your focus, change your habits, or Negotiation 101, Shortform has excellent guides.
Like the Master Guide **Choosing a Meditation Practice**.
[](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
The Master Guides Series by Shortform
**Want to learn more, faster....and help support my newsletter?**
If you [join Shortform using my link](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner), you get a 20% discount, and I get a kickback.
Have an equanimous week! ⚖️
xx Lukas
* * *
**Further statistics measured by my Oura Ring during the Vipassana Course**
Daily Stress level on the day Vipassana Meditation was introduced
Day in the life of meditating 10 hours a day
---
# 🧪🥼 Knowledge vs. Experience
> 🧪🥼 Knowledge vs. Experience
- Canonical: https://neurohackingly.com/knowledge-vs-experience/
- Published: 2023-11-19
- Updated: 2025-02-07
- Author: Lukas Zangerl
- Tags: newsletter, nlp, tools, knowledge-vs-experience
👋🏼 Hello friend
This weekend, I had a wonderful experience.
I was in the middle of nowhere - a 20-minute drive to the nearest train station.
As there was no public transport on the weekends and I had called all available cab companies (okay, I admit there were only two), I had only one option: hitchhiking. 🥾
I got out pen and paper (and 110% of my courage), and wrote down the name of the next train station on a piece of paper. I reserved myself a premium spot next to a gas station where passing cars could see my despair. And so the rejection journey began.
_"This is good training for life."_, so at least I told myself.
After more than 10 _not yet successful_ attempts and some confused drivers, I changed the sign to "Somewhere towards Vienna."
"somewhere in the direction of Vienna"
Somehow_,_ I got even more confused looks. Alright, back to the original sign then ...
Finally, after more than 20 cars had already driven past, I saw a silver car approaching. I held up my sign_,_ and ... the car drove past me.
Then suddenly braked. A friendly woman offered to take me to another train station, where she drove to pick up her boyfriend.
The evening was filled with exciting conversations. They invited me for tee to their vacation home by a small stream in the middle of nature, as I would have had to wait another 2 hours in the cold for the next train to arrive.
#### **This experience taught me 3 Things:**
* People are lovely; you just have to be open to it.
* You cannot fail unless you quit. (**What counts is the actual experience** of experiencing this repeatedly rather than theoretical understanding.)
* I need a vacation home with a fireplace in the countryside. 😉
On that note, have a great week, and see you soon.
xx Lukas 🙂
* * *
Quote from the Book "[The Things You Can Only See When You Slow Down](https://amzn.to/3MQer8i)" by Haemin Sunim
> "When it comes to learning a new skill, there are two kinds of people.
> One kind prefers to first study the typewriter, while the other starts by pounding on the keys.
> One kind likes to first master the grammar of a foreign language, while the other learns in the trenches, using body language if they must.
> Generally speaking, the second type tends to learn faster than the first, because the latter is not afraid of making mistakes." - [The Things You Can Only See When You Slow Down](https://amzn.to/3MQer8i) by Haemin Sunim
* * *
[](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
Book categories at [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
Learn more than ever from non-fiction books on how to live a happy, productive, and fulfilling life at [shortform.com/neurohackingly](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) and receive 5 days of unlimited access and an additional 20% discount on the annual subscription.
---
# 🎯 Get a Competitive Edge with this Month's Best Resources
> 🎯 Get a Competitive Edge with this Month's Best Resources
- Canonical: https://neurohackingly.com/get-a-competitive-edge-with-this-months-best-resources/
- Published: 2023-11-05
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, podcast, penguin-principle, progress, taking-action, self-help, self-help-coaching
👋🏼 Hello friend
**💬 In this week's issue:**
* **Find flow** even in noisy environments with white noise
* A one-minute article on **why poor execution is better than the best idea**
* My current **favorite podcast by Derek Sivers.** Simple, quick, and easy-to-recreate tips.
* A heart-wrenching story: "Frame is more important than content." **Find your frame in life that allows your talents and character traits to shine.**
* How to **evoke creativity** at the touch of a button
* My method for **making progress visible** and being more motivated as a result
* Shortform makes the **world's best guides to non-fiction books**. They're like book summaries on steroids.
🦎🥚 Look carefully; there are quotes, like easter eggs, to be found between the lines.
* * *
## Get a Competitive Edge with this month's Best Resources
### 🔊 Tech- Tip: Too loud on the bus or train? White Noise helps to get into the zone and stay there.
Enter "[White Noise](https://open.spotify.com/intl-de/track/04boE4u1AupbrGlI62WvoO?si=bef77ef383044ec7&nd=1)" on Spotify.
The pleasant noise "drowns out" outside noises. White noise contains all frequencies across the spectrum of audible sound. If you switch on white noise, with or without noise-canceling headphones, you have continuous sound without interruption.
🧖🏼♀️ Relaxed and undisturbed. More on white noise @[sleepfoundation.org](https://www.sleepfoundation.org/noise-and-sleep/white-noise)
* * *
> 🥚 If opportunity doesn't knock, build a door. - Milton Berle
* * *
### 📝 Favorite article: "[Ideas are just a multiplier of execution](https://sive.rs/multiply)" by Derek Sivers | Why poor execution is better than a great idea.
In this 1-minute article, Derek Sivers presents a unique scoring system on how you can calculate your company value.
> **Ideas are worth nothing unless executed.** They are just a multiplier. Execution is worth millions. - Derek Sivers
### 🎧 [Podcast](https://sive.rs/podcast): Derek Sivers
Most episodes are no longer than 2 minutes, with one idea each.
I love Derek Sivers's ideas because they are simple, quick, and easy to recreate.
**Writing Idea from a Podcast Episode: Write one sentence per line.**
#### This leads to:
* Better overview
* Optimization of each sentence, line by line
* Simplicity of language
* * *
> 🥚 Don't be on your deathbed someday, having squandered your one chance at life, full of regret because you pursued little distractions instead of big dreams. - Derek Sivers
* * *
### 🐧 [The Penguin Principle](https://www.youtube.com/watch?v=Az7lJfNiSAs): "Frame is more important than content." - Find your frame in life that allows your talents and character traits to shine
The Penguin Principle (with English subs)
The penguin principle explains one of the most important wisdoms of our time:
Don't constantly strive to be like others. Stop comparing yourself with neighbors, colleagues, and friends.
**There are already enough others.**
* We should be the way we are.
* We do not have to change.
* We need to change the environment in which we live.
For that, we have to deal with ourselves and get to know ourselves.
#### The Full Story of the Penguin-Principle
This story is true and actually happened to me.
I was working as a moderator on a cruise ship and initially thought, 'Cruise, great thing!' until I realized I was on the wrong ship. Seasickness shows no respect for credentials; it wasn't funny.
Finally, with solid ground under my feet, I went to Norway and saw a penguin standing on a rock.
I thought, 'What a poor thing.' Small wings, stout stature, and it seemed god forgot its knees—a clear design flaw. Then, the penguin jumped into the water and swam. I thought to myself: What an excellent swimmer, so well-suited to swiftly move in water, using the energy from a liter of gasoline to swim 2000 kilometers. That's better than anything humans have ever built.'
And I thought, 'Design flaw.'
****The penguin reminded me of two things:****
1. How quickly I make judgments, and how I can be completely wrong when I've only seen people in one situation.
2. Secondly, how important the environment is in bringing out what one can do. People don't change entirely and fundamentally.
Even if born as a penguin, seven years of psychotherapy won't turn one into a giraffe in this life.
And a good therapist, of which there are many, won't dwell on why someone would want a long neck, what it has to do with the kids or the loss of a grandfather. They'll ask:
* Who are you?
* What can you do?
* What do you want?
* What are your strengths?
It's much more sensible to work on strengths than fiddle with weaknesses. If one always thinks, 'I should be like others,' a small consolation:
****There are already enough others. All that's demanded of us is to know ourselves and to see if we're in the right environment for that.****
If I'm a penguin in the desert, and things aren't working out, it's not my fault. I need to take small steps towards my water and then jump in. Then, I'll know what it feels like to be in my element. I'm very grateful that I know this repeatedly from the bottom of my heart.
I loved to be a doctor. However, one of my weaknesses is that my creative process is a little chaotic, which is unsuitable there.
One of my strengths is to come up with new ideas without a fixed text, but that's not ideal for dictating medical records. In other words, today, I focus more on my strengths; my weaknesses matter less. This is a small example of motivating recipients to discover and stay true to themselves and bring out their greatest potential.
I wish you a lot of time in your element.
* * *
> 🥚 Obvious to you, amazing to others. - Derek Sivers
* * *
### 🎬 Netflix Movie [The Social Dilemma](https://www.thesocialdilemma.com/): Tech Designers control how we think, act, and live.
Graphic inspired by [https://www.thesocialdilemma.com/](https://www.thesocialdilemma.com/)
> “There are only two industries that call their customers 'users': **illegal drugs and software**” - Edward Tufte
Leaders and employees of Facebook, Google, and other big tech companies give an insight into what goes on behind the scenes. The brightest minds work day and night on apps to get users hooked.
* * *
### 📱 [The Data Detox Kit](https://datadetoxkit.org/en/home/): Take control of your digital privacy, health and overall wellbeing
This page shows you how to use your cell phone and computer safely.
The category "Escape Defaults: To enhance your digital well-being" made me create this wallpaper. Whenever I look at my phone, I ask myself: _Why now?_ To prevent mindless scrolling.
Download your free Digital Detox Wallpaper:
[wallpaper\_why\_now\_digital\_detox.PNG - Download the wallpaper for free, to use your phone more mindfully](/images/get-a-competitive-edge-with-this-months-best-resources/wallpaper_why_now_digital_detox.PNG)
Get easy-to-understand summaries on their [download page](https://datadetoxkit.org/en/downloads) or a [collection of privacy-conscious tools, apps, and services.](https://datadetoxkit.org/en/alternative-app-centre/)
* * *
> 🥚 All things are difficult before they are easy. - Thomas Fuller
* * *
### 🚨 Creativity at the push of a button
Creativity is not created on push and press.
**To be creative, create an environment that allows creativity.** Sitting in front of a desk staring at a screen is not quite a creative environment.
> “All truly great thoughts are conceived while walking" - Friedrich Nietzsche
Exercise and let your thoughts run free. Then creativity comes "all by itself."
* * *
### 🥳 Increase your motivation by making progress visible
The Ironman 70.3 consists of a 1.9km (1.2-mile) swim.
That's 38 x 50-meter swim lanes. During training, I encountered an obstacle. I couldn't give it my all and count the lanes I swam simultaneously. I counted myself wrong again and again.
1. Take two cups.
2. Put 19 marbles into one jar.
3. Leave the other jar empty.
Making Progress Visible
Whenever I swam 2 lanes (50 meters there, 50 meters back), I put one marble out of the full into the empty jar.
I killed two birds with one stone. I no longer miscounted. The progress of filling the jar with marbles motivated me to keep going.
Do you have any ideas for what else to use this method for? Send me your ideas and I will publish them in the next newsletter anonymously if you wish.
Have a great week! 🌞
xx Lukas
* * *
## 💉 [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) makes the world’s best guides to non-fiction books. They’re like book summaries on steroids.
I've been using Shortform for a while and have partnered with them as an affiliate! [Use my link for a 20% discount](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) on the annual subscription. That’s about 2 and a half months of the service for free.
[](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
### 🕳 Use small gaps in the day to get to know new genres on Shortform
Net time: No extra time. This is the time between the daily work blocks.
* When riding the bus or train
* in the doctor's waiting room.
I used to be bored during this time.
Now, I use that time to [read Shortform summaries of new genres.](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
### Why I love Shortform:
* They’re **super detailed,** so you get the book’s key points at a deep level.
* They have **interactive exercises** to help you apply the ideas you just learned so you don’t forget them like I do when I read a book.
* They add smart insights, like **connecting what one author thinks about another.** You end up understanding the ideas at a super deep level and building awesome connections between ideas.
You can even download PDF versions of the book guides, print them out, or read them offline on your device.
With no task switching, you can focus only on what's in front of you.
Learn more than ever from important non-fiction books and **receive 5-days of unlimited access and an additional 20% discount** on the annual subscription. 🤩
[Let's Do This!](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
* * *
---
# 🚽The Toilet Thankfulness Journal
> 🚽The Toilet Thankfulness Journal
- Canonical: https://neurohackingly.com/the-toilet-thankfulness-journal/
- Published: 2023-10-17
- Updated: 2024-05-24
- Author: Lukas Zangerl
- Tags: newsletter, life-design, grateful, journaling-and-meditation, toilet-thankfulness-journal
👋 Hello friend
**I have been keeping a Toilet Thankfulness Journal, aka. Gratitude Journal for 4 months now and already have over 200 entries.** In this newsletter edition, I will show you how to never forget to be grateful again.
You hear about the great benefits of keeping a gratitude journal, buy the best new book with the right pen, and you are disciplined and enthusiastic in the first few days. But day by day, it becomes less and less until you finally forget that you have a gratitude journal.
> "Gratitude drives happiness. Happiness boosts productivity. Productivity reveals mastery. And mastery inspires the world." - Robin Sharma
### 😊 The 3-Step Process on How to Never Forget to Be Grateful Again (while reducing smartphone screentime)
Step 1: Take any book.
Any Book
Step 2: Take any pen.
Any Pen
Step 3: Place the book and the pen next to the toilet.
Book and Pen next to Toilet
### 📒 The author James Clear of the bestseller Atomic Habits mentions [4 ways to create a good habit.](https://jamesclear.com/atomic-habits-summary)
1. Make it **obvious**. 🧐
2. Make it **attractive**. 😍
3. Make it **easy**. 🤭
4. Make it **satisfying**. 😌
Regarding rules 1 and 3, "make it obvious" and "make it easy," I don't lock the Gratitude Journal away in some cupboard or on a shelf.
Sitting on the toilet, **the Gratitude Journal should be easily reachable** to take it and write down 2-3 things you are grateful for.
**Eventually, you'll be so proud that you don't want to break your streak of gratitude entries** (like me - over 200 entries 😉). When your roommates don't abuse your book as they did for gratitude entry number 129 or 130 or party guests complain about your handwriting, you can use the book to reflect on a few little things that brought you joy today.
Party Guests love the Toilet Thankfulness Journal ;)
For everyone (me included) who agrees with entry 128, "What a scrawl." here is a translation of points 105-130 of my Gratitude Journal.
105 Free days I have
106 New insights every day
107 Karin
108 Street Parade
109 2 Days till Vipassana
110 Being able to read
111 Warmth / Cold
112 Sleep
113 My room
114 This book
115 My body
117 Massage
118 Sauna
119 30-minutes bike ride
120 Time for myself
121 Doing what I want
122 Making decisions
123 Tony Robbins
124 Ice Chamber
125 125 (roommate being funny)
126 - 130 Guestbook entries looking for things to be thankful for
**In the past, my first intuition on the toilet was to reach into my pocket and check Instagram.** Now, I have a no phone policy when doing business in the morning, and I have successfully replaced scrolling with writing down things I am grateful for.
Another option is to hang a white poster beside your bed where you can write down things you are grateful for before bed or after getting up.
My Gratitude Bedside Poster
Have a great week! ☀️☀️
xx Lukas
* * *
**🗒 Blogpost:** In my 31-Day Challenge a year ago, one challenge was to list [100 Things that make me happy in one day.](/100thingshappy/)
* * *
---
# ⚡🤜 Creating Absolute Certainty
> ⚡🤜 Creating Absolute Certainty
- Canonical: https://neurohackingly.com/creating-absolute-certainty-tony-robbins/
- Published: 2023-10-09
- Updated: 2025-06-28
- Author: Lukas Zangerl
- Tags: newsletter, nlp, absolute-certainty, tony-robbins, unleash-the-power-within
👋 Hello friend
At the 4-day seminar Unleash the Power Within, Tony Robbins taught us how to create absolute certainty within a flick.
The Fire Walk
Like when baking a cake, there are different ingredients you have to put together to experience a specific emotional state.
If you want to experience joy, you need different ingredients than anger or frustration. When managing our state, the ingredients aren’t flour, eggs or chocolate, but the way we see something, talk or move our body.
In Neuro-linguistic Programming (NLP), we call these our [Submodalities](/self-coaching-emdr-stop-negative-thinking-and-emotions/).
## **At UPW, we got ourselves into 3 different emotional states.**
🙏 Hoping
😟 Worrying
😎 Absolute Certainty
Then, we analyzed our strategies for each one of them.
The good news is that we already know how to create emotional states. (stress, anger, happiness) We may however, not always be aware of it.
**Suppose I told you that behind curtain number 1, there's a person who is not really sure if it worked out.**
You would already know what the person looks like, right?
### 🙏 How we create Hope
How is the person standing?
Upright or rather slack?
Is the breath full or shallow?
Is the head up or down?
Is she speaking loudly or quietly?
**When you are hoping, do you see it working, not working ... or both?**
> A person with one watch knows what time it is. A person with two is never quite sure. - Tony Robbins,
12.30 p.m., or no, 12.50 p.m.
### 😟 How we create Worrying
After looking at our strategy for achieving hope, we had to go into a state of worrying.
**What do we do when we worry?**
Experiencing tension, barely breathing, and not seeing it working.
It wasn't pleasant worrying unpurposely. However, I now notice that when I go into this state, I can snap myself out faster.
### 💯 How to create Absolute Certainty
If you create absolute certainty, there is no other way.
There isn't even the possibility of not seeing it working. **Tony says that certainty is something you create within yourself.** Only because someone has a billion dollars doesn't make someone certain, does it?
Having certainty and trusting in oneself isn't a guarantee that you will succeed, but it increases the chance by a million times.
#### 🧂 The Ingredients for Absolute Certainty:
Full breath,
shoulders back,
head upright
talking punctuated
only see it working
the picture you see is bright, big, and colorful
move rapidly.
The sternum is the trigger point. You don't have to stick your chest out a lot. A shift of 2mm can already change the way you feel.
I talked with a Swiss psychologist with over 25 years of experience, and she underlined what Tony Robbins teaches. **She told me that we all have patterns, and if we create the pattern of being confident day by day, eventually, this will become our new normal.**
Most of the time, we will feel certainty within ourselves by default.
Have a great week,
xx Lukas ☀️
\-> **All Blogposts on** [**#Tony Robbins.**](/tag/tony-robbins/)
I originally wrote this text for myself a few weeks ago. It was meant for me as a cheat sheet in challenging times. Now, I wanted to share it with you.
---
# 🎽 Run, Sweat, Write: This Week's Adventure
> 🎽 Run, Sweat, Write: This Week's Adventure
- Canonical: https://neurohackingly.com/run-sweat-write-this-weeks-adventure/
- Published: 2023-09-25
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, self-experiment, writing-habit
👋🏼 Hello friend
**A Summary of this week's newsletter:**
* **✍🏼 Blogpost:** Running until I didn't feel like running anymore
* **🎤 Podcast:** Episode on Sauna/Heat Exposure
* **🎤 Podcast:** Episode on Journaling
* **🧰 Tool:** Momentum, my Favourite Chrome Extention
* **🐦 Tweet:** 6 actionable tips to 10x your writing
* * *
### 🏃🏼♂️ I just started running, like Forrest Gump
One morning, I got onto the stepper for 20 minutes of cardio.
While my motivation level was soaring as I listened to a [motivational speech by Joe Rogan](https://open.spotify.com/episode/6hZqj5c7KMEOLyvRFspN5A), it occurred to me that I could continue working on [my ImPossible List](/impossiblelist/).
The first thing that I thought of doing was: _Just start running, like Forrest Gump_
A perfect day for a run
**One can't just let rare moments like this -> experiencing a feeling of commitment, let go. Take action.**
If you want to know if I stopped or whether I am still running, head over to the blog post ⬇️
[I Just Started Running Like Forest Gump](/i-just-started-running-like-forest-gump/)
* * *
### 🧖🏼♀️ Sauna for Health and Performance
I discuss my sauna routine and summarize the latest studies on how heat affects our bodies. [Huberman](https://www.hubermanlab.com/neural-network/deliberate-heat-exposure-protocols-for-health-and-performance) recommends **1 hour sauna per week, split into 2-3 sessions, with a temperature range of 80-100°C. (176-212°F)**
🎧 Listen to the [full episode](https://open.spotify.com/episode/2gkIRAm2bGgtRY8KpJiLS6?si=TWm4odWJQ0iqE_IRbVCl-g) on Spotify. (German)
* * *
### 📜 The Art of Journaling: benefits of journaling and more
I talk about the benefits of journaling, what my journaling process looks like and, of course, some studies so that the cake has a base. ;)
🎧 Listen to the [full episode](https://open.spotify.com/episode/6pTSMaD6v62LE6kujBTOp4?si=XgycplXxQ1iS-i2MIUA1-Q) on Spotify. (German)
#### 📔My current journaling routine looks like this.
My Journaling Template
**Page 1:** On this page, I capture what comes to my mind straight onto paper.
The spiritual windshield wipers free space for important and meaningful thoughts. [Tim Ferris](https://tim.blog/2015/01/15/morning-pages/amp/) calls writing down all your spiraling thoughts, which may have accumulated overnight, "life-changing."
> "Once we get those muddy, maddening, confusing thoughts [nebulous worries, jitters, and preoccupations] on the page, we face our day with clearer eyes.” - Julia Cameron
**Page 2:** On the second page, I answer 3 questions. (I change up the questions every week or so.)
#### ❓ Currently, I ask myself the following 3 questions:
1. What am I grateful for? (3 things)
2. What great things will I want to have experienced today?
3. What 3 tasks will I be proud to have completed when I reflect on my day?
I write down 3 tasks only, not more.
During the day, I keep coming back, crossing off tasks. When I completed all 3 tasks, I write down 3 more. -> Less overwhelming than writing down all todos for the day.
#### Last but not least, I ask myself:
* How do I want to be today?
I write down the answer 5 times.
Today, I wrote: _"I am a disciplined person. I am a disciplined person. I am a disciplined person. I am a disciplined person. I am a disciplined person."_
Writing it down multiple times has the effect of mentally sticking in my head throughout the day.
* * *
### My Favourite Minimalistic Chrome Extention: [Momentum](https://momentumdash.com/)
My Laptop Screen
Instead of showing you the most visited pages when opening a new tab, momentum shows:
* a beautiful picture
* asks about your main focus
* quotes
Thanks to my sister for the great recommendation.
* * *
### ✍️ 6 actionable tips to 10x your writing in 1 minute (by Dickie Bush)
What's your favourite writing advice? I have gained the greatest benefits from number 6.
Tweet on improving your writing
* * *
### 💝 Enjoy this newsletter?
**Forward to a friend** and let them know where they can subscribe or share it on social media _(hint:_ [_it's here_](/newsletter/)_)._
**Anything else?** Hit reply to send me feedback or say hello.
🌞 Have a great week,
xx Luke
* * *
---
# I just started running, like Forrest Gump
> I just started running, like Forrest Gump
- Canonical: https://neurohackingly.com/i-just-started-running-like-forest-gump/
- Published: 2023-09-21
- Updated: 2023-12-11
- Author: Lukas Zangerl
- Tags: health-fitness
**I get to check off "Just start running (like Forest Gump)" from my** [**ImPossible List**](/impossiblelist/)**.**
This morning, I stood on the stepper while listening to [a motivational speech](https://open.spotify.com/episode/6hZqj5c7KMEOLyvRFspN5A?si=5UulIoqPQVCedsdo3X8BMA) by Joe Rogan on Spotify.
He talked about pretending to be the main character of a superhero movie. The person is doing crappy and has reached rock bottom. The main character takes his life into his own hands and realizes that every day, you have to put yourself in uncomfortable situations.
He realizes that everyone struggles and it's normal to not feel like doing the thing you have to do.
**I have decided: Today I'm going to just start running, like Forrest Gump.**
I prepared everything:
* Running pants,
* T-shirt,
* running shoes that are not running shoes,
* fanny pack
* magnesium,
* earphone
* cell phone.
**Then an inner voice said: These are not real running shoes. Maybe you can buy new ones first and then do it tomorrow.**
I had to think of the book [The War of Art](https://amzn.to/3PKtIZU) by Steven Pressfield. In The War of Art, Steven Pressfield talks about the enemy: Resistance. This invisible force keeps coming back and holds you back from your goals. It is a great book on how to overcome resistance. Short and motivating.
#### I just ran; my phone and headphones half charged. Otherwise, I would have never started.
When you're in a good state, you should take advantage of it and immediately go into action, says Tony Robbins.
Linz is beautiful!
Then I just ran. Through many villages, through the forest, in the blazing sun, next to the main road, through farms. I cooled down briefly in a stream and between, I went to a supermarket to get water and energy bars. (Foto energy bars)
My first snack (one banana, one apple, a squeezy and water)
When I run, I always get such inspirational and clear thoughts. I still have to find a way to capture them while running.
**I love the mental battle when doing endurance sports.** Step by step. I see a cute little church with a tree in the distance. I think to myself: that's where I want to go. I get upset why I can't be there right away. Then I remember: Step by step, first the next village, some time we are at the church.
**I noticed at some point that I didn't want to run anymore.**
adidas running
My feet hurt and I'm hungry. Almost like in Forest Gump, with the exception that I didn't have a whole crowd following me, lol. After about 3 hours, I turned around and after 6 hours and 20 minutes, I arrived back home.
Calories burnt measured by my Oura Ring Gen3
I never looked at my running tracking app and when I opened it it really said exactly ... **42.2 km. My second marathon!**
Although I am not satisfied with the time it took me (due to swimming in one river and 3-4 stops at a supermarket to get water, bananas, apples and protein bars), I am proud.
Figuring out where I am
Now my feet hurt and it's time to recoil and prepare for the next item on my ImPossible List. I hope I could give you some insight into my day today and you are motivated to beat Resistance Ass.
---
# 🛑 pro·cras·ti·na·tion
> 🛑 pro·cras·ti·na·tion
- Canonical: https://neurohackingly.com/pro-crast-in-ation/
- Published: 2023-09-19
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, mindset, productivity, perfect
👋🏼 Hello friend
After realizing how many posts I have already written on the subject of procrastination, I wonder if I have procrastinated when I was writing them.
[How To Beat Procrastinating And Take Action Instead](/how-to-beat-procrastinating-and-take-action-instead/)
[How To Overcome Procrastination With This Simple Trick](/how-to-overcome-procrastination-with-this-simple-trick/)
[Use These 3 Time Management Tips To Stop Procrastinating And Start Studying](/use-these-3-time-management-tips-to-stop-procrastinating-and-start-studying/)
## 🎊 I will introduce a few methods you probably haven't heard of yet to cross out procrastination for good
You may be thinking: What is this guy telling me about how to stop procrastinating? He sends his Sunday newsletter on Tuesdays.
Well, you are right ... and touché. 💁🏼♀️
But...
**I spent hours ... no days researching how to beat procrastination, digging up the best articles, reading books, and trying out all kinds of methods.**
In today's newsletter, I would like to give some practical tips which have helped me.
The limbic system and prefrontal cortex
**Simply said, one of two brain parts determines how we react when facing a difficult or unpleasant task.**
1. _The Limbic system_ (one of the oldest and most dominant parts of the brain involved in emotional responses)
2. _The Prefrontal Cortex_ (newly evolved part that differentiates humans from animals; involved in decision-making)
The almost automatic processes of the limbic system wins most of the time, leading to delaying the task for later. This leads to the classic effects of procrastination, feeling good in the moment but worse later.
#### 🧱 Principles you can't hear often enough:
Aim for slow, steady progress. Storylines are rewritten one page at a time. The key is to improve, not to be perfect.
It isn't about developing better time management skills or finding motivation to overcome procrastination.
The point is to change the story you tell yourself by taking small action steps towards your bigger goals. Action leads to results, and results will change your beliefs - your storyline.
## 🎯 Concrete Action-Steps
### Ask yourself why you are resisting working on this particular task.
I always have my little notebook with me. I call it my Action Book.
My Action Book
Whenever I start procrastinating, I write my thoughts and don't stop till I have one page written. This provides clarity.
**Uncertainty hinders progress.** When we're uncertain about our approach, the desired outcome, or the true purpose of a task, our progress becomes challenging.
### Use James Clear's 2-minute rule
> One of my favorite ways to make habits easier is to use [The 2-Minute Rule](https://jamesclear.com/how-to-stop-procrastinating), which states, “When you start a new habit, it should take less than two minutes to do.” The idea is to make it as easy as possible to get started and then trust that momentum will carry you further into the task after you begin. Once you start doing something, it’s easier to continue doing it.
### The task shouldn't be to build a house but to have actionable, boring subtasks. Lay one brick each day.
Procrastinators love to plan vaguely and unrealistically: "play the guitar, learn how to code, write a book, start a blog."
The only difference between a professional writer and a wannabe writer is that the professional writer writes a few pages each day. The wannabe writer writes zero. Otherwise, their day is identical. After a year, the professional writer has the first draft of a book. The wannabe writer has nothing.
> To un-icky the item, you need to read, research, and ask questions to find out exactly how one learns how to code, the specific means necessary for each step along the way, and how long each one should take. Un-ickying a list item turns it from this... - [How to Beat Procrastination, waitbutwhy](https://waitbutwhy.com/2013/11/how-to-beat-procrastination.html)
### Meditation helps you notice urges to procrastinate.
By practicing mindfulness, you will catch a feeling or thought arising. Next time you have the urge to open another browser tab, try to pause for 5 seconds. Like everything, the urge will pass.
[What Meditating Over 100 Hours This Month Has Taught Me](/what-meditating-over-100-hours-this-month-has-taught-me/)
### Practice Self-Compassion
> "Practicing self-compassion—which involves being kind (instead of judgmental) to yourself, realizing that everyone procrastinates, and avoiding identifying strongly with a negative self-image—can help you decrease your distress and increase your motivation to get the task done." - [https://self-compassion.org/](https://self-compassion.org/),
## 🎁 To sum up this week's newsletter
* seek improvement instead of perfection
* focus on the next step by thinking of A-B, not A-Z
* change your storyline by taking small actions, creating momentum
* journal on the task you are procrastinating on
* practice meditation and self-compassion
Have a great rest of the week! 🍂
xx Lukas
---
# Book Review Glucose Revolution: 5 Simple and Actionable Nutrition-Hacks I was amazed by
> Book Review Glucose Revolution: 5 Simple and Actionable Nutrition-Hacks I was amazed by
- Canonical: https://neurohackingly.com/glucose-revolutionsimple-and-actionable-nutrition-hacks-i-was-amazed-by/
- Published: 2023-09-15
- Updated: 2024-05-14
- Author: Lukas Zangerl
- Tags: health-fitness
[Glucose Revolution](https://amzn.to/3t2CUQn): The life-changing power of balancing your blood sugar (german edition)
**Our nutrition and thus, glucose level plays a big part in how energized we feel throughout the day.**
Maybe you think: _"I have a reasonably healthy diet, why do I still have a schnitzel coma after lunch and need coffee to keep me alive?"_ (I certainly did, before reading [Glucose Revolution](https://amzn.to/3Llhh43) by Jessie Inchauspe)
🎢 The glucose curve of many people (including me) resembles a roller coaster.
#### A flat glucose curve without outliers should be the goal. This has the following advantages:
* better sleep
* constant energy
* elevated mood
* no hot hunger attacks
* clearer skin
* * *
## 5 Simple the book [Glucose Revolution](https://amzn.to/3t2CUQn) has taught me
### 👉🏼 The best order to eat your food is fiber. Then proteins and fats. At the end, starch and sugar.
Order matters.
First graph: Salmon and rice together; Second graph: Salmon first then rice
**Foods containing Fibre (**vegetables)
* spinach
* mushrooms
* tomatoes
* zucchini
* artichoke
* sauerkraut
* lentils
* lettuce
**Foods containing Protein**
* greek yogurt
* tofu
* meat
* fish
* cheese
* protein powder
* nuts
* seeds
* eggs
**Foods containing Fats**
* butter
* olive oil
* avocado
* chia & flax seeds
* nut butter
**Optional: Foods containing starch and sugar**
* fruit
* oats
* toast
* rice
* potatoes
### 🍹 Drink a glass of water with a tablespoon of vinegar before your meal.
### 💃🏼 Move after you eat. (up to 70 minutes after)
This allows your muscles to consume excess glucose, which would otherwise result in a glucose spike.
### 🍫 A muesli bar is not an optimal snack. Try this these snack ideas instead.
Compare the glucose curve of the first graph after eating a muesli bar with the second graph after eating carrots and peanut butter.
The glucose curve after eating a muesli bar
"For a stable glucose level, choose snacks that won't cause a spike." Like carrots, cucumbers, and peanut butter.
#### Simple and tasty snack ideas from Glucose Revolution:
* One cup of Greek yogurt mixed with some Nut butter
* A handful of baby carrots with a tablespoon of hummus
* A handful of macadamia nuts and a piece of dark chocolate (90% cocoa)
* Apple slices with a piece of cheese
* Bell pepper strips with guacamole dip
* Celery dipped in nut butter
* A handful of pork rind chips
* A hard boiled egg with a drizzle of chili sauce
* Lightly salted coconut chips
* Sesame crackers with a slice of cheese
### 🍳 Eat something hearty for breakfast.
Avoid foods high in starch and sugar, like cornflakes, bagels and porridge. Consume your carbs with other high-protein or high-fat foods.
Dress your fruit with high-protein and high-fat foods
---
# I got an Accountability Partner
> I got an Accountability Partner
- Canonical: https://neurohackingly.com/i-got-an-accountability-partner/
- Published: 2023-09-10
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: productivity
I've noticed for some time that while I strictly follow goals and habits in the first few weeks, there is a point when small exceptions are made, and eventually, piece by piece, everything almost returns to the starting position.
Therefore, me and a good friend decided to have weekly video calls. They consist of following up on our set goals and talking about what to improve in the future.
_No professional coach._
_No money_ _spent._
**Every Tuesday at 7:00 p.m., we have a 20-minute accountability meeting.**
### My favourite Calendar App
I put it in my new favourite calendar app called [Fantastical](https://flexibits.com/fantastical). [Fantastical](https://flexibits.com/fantastical) has Natural language processing. You can write "Write Blogpost about Accountability Partner from 9 am till 10 am tomorrow."
It will then automatically schedule the activity "Write Blogpost about Accountablity Partner" into your calendar from 9 a.m. to 10 a.m. for the day of tomorrow.
### 3 simple Accountability Meeting Questions
* What went well last week?
* What would I like to improve?
* What were my key learnings?
### 3 Simple Daily Goals
* 8h sleep/day
* Physical Challenge
* Mental Challenge
More on what is meant by Physical and Mental Challenge later.
_Template we use to track our Progress in_ [_GoodNotes_](https://www.goodnotes.com/)_:_
Weekly Accountability Template
As my Accountability Buddy and I have the same 3 daily goals, we created a shared template on GoodNotes. This allows us to follow each other's progress between the weekly meetings.
[Oura Ring 3 Review](/oura-ring-3-review/)
Blogpost on my experience with the Oura Ring Gen3
**Physical Challenge:** This can be any activity where you physically challenge yourself, like HIIT training or going for a 10km run.
**Mental Challenge:** I got this idea from [Andrew Huberman](https://hubermanlab.com/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health/). He talks about an activity that is ideally somewhat unpleasant because of the mental effort you have to put in. It is not about reaching a goal but rather about the process of having to use your brain to do a difficult task.
Examples are reading a scientific paper or solving Sodokus.
### 10-second summary
An Accountability Partner helped me stick to my goals over the long term. We track our goals daily via GoodNotes using a synchronized template and have a video call every week. There, we analyze our progress.
---
# Shortform: My favourite App for Book Summaries
> Shortform: My favourite App for Book Summaries
- Canonical: https://neurohackingly.com/shortform-my-favorite-app-for-book-summaries/
- Published: 2023-09-08
- Updated: 2025-01-03
- Author: Lukas Zangerl
- Tags: tools, shotform
💖
****I already used Shortform as a paying customer.**** Now I’ve partnered with them as an affiliate! 📗 Use my [link for a 20% discount on the annual subscription.](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) (2 and a half months of the service for free.)
Over the past 6 years, I've tried almost every paid and free book summary app on the market.
I discovered [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) about a year ago from Youtuber and author Ali Abdaal. Since then, I have been using Shortform weekly. (My mom, too bought it and cannot stop reading 🤓)
## [Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) vs. other book summary apps
**What are the features of Shortform that make it stand out from other book summary apps?**
> "Way more than book summaries" - Shortform
**💎 Quality over quantity:** By offering only a carefully chosen selection of book summaries, decision fatigue is reduced.
#### ****🔄 Book comparisons:**** The Authors' statements are analyzed and compared to other literature and current research.
One of the best things about Shortform is how it checks if what authors say actually makes sense.
Think of it as having a smart friend who reads tons of books and tells you, "Hey, this author says this, but actually, three other books say something different." The app looks at what each author claims and compares it with other books and the latest research. So if you're reading a health book from 2015, Shortform will let you know if that advice is still good today or if new studies show something else.
It's super helpful because you don't just get one person's view - you get to see how different experts think about the same topic. This makes it much easier to understand the big picture and form your own opinion about what you're reading.
Book comparison example
**❓ Reflection Questions:** Acquired knowledge is tested through self-reflection questions helping to implement the learnings into your daily life.
Self-reflection question example
Since Shortform allows you to download summaries as PDFs, you can answer the questions after each chapter directly in the PDF. Here's an example from the book "The One Thing" by Gary Keller.
PDF download Shortform
**🧅 Shortforms unique content structure:** Shortform rarely follows the table of contents of the summarized book. They create their logical content structure.
🍿**Weekly Book Guides:** Shortform drops/publishes new book guides and articles every week, and subscribers get to vote on what books to cover.
**🖨 Printable PDF downloads:** Shortform offers printable PDF downloads. Full subscribers can access 3 new PDF downloads every 7 days.
**🌲 Offline mode:** Shortform has an offline mode that allows you to read without an internet connection.
**📌 Recommendations feature:** Shortform has a “Recommendations” feature that suggests books based on interests and reading preferences.
**👁🗨 Sentence View feature:** Shortform provides a “Sentence View” feature which allows you to read through a sentence-by-sentence breakdown of the book.
**📙 Send to Kindle:** Shortform has the option to send books to your Kindle device. I love this feature because I take my time to read the Shortform summary when social media isn't one click away, like with the phone.
### My idea to improve Shortform's book summaries
I don't want to give the impression to possess the competence to do a better job than the people at Shortform. However, I have noticed 2 things that could be improved.
📹 A short 3-minute video summarizing the overall concept of the book.
🔎 When clicking the table of contents, no subheadings or headings are shown. Having a table of contents with hyperlinks to the corresponding paragraph would be nice.
Table of contents
Can you imagine having the key idea of so many great books just one click away?
A few books I have been reading lately (24.07.2024) are:
* [How to Lie with Statistics](https://en.wikipedia.org/wiki/How_to_Lie_with_Statistics) by Darrell Huff
* [No More Mr Nice Guy](https://www.amazon.de/No-More-Mr-Nice-Guy/dp/0762415339) by Robert A. Glover
* [Indistractable](https://www.nirandfar.com/indistractable/) by Nir Eyal
A book I want to read next, which Ali Abdaal highly recommends is:
* [Traction: Get a grip on your business](https://ginowickman.com/books/) by Gino Wickman
This post is not sponsored by Shortform. However, if someone from Shortform reads this, I am happy to collaborate :) - edit 27.10.23
I've been using Shortform for about 2 years and now I’ve partnered with them as an affiliate! Use my [link for a 20% discount on the annual subscription.](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) That’s about 2 and a half months of the service for free.
[Www.Shortform.Com](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner)
* * *
## Shortform Book Summaries I am currently reading
{/* TODO: re-embed video from Bunny.net */}
Book Summaries I am currently reading (shown on computer browser)
Have a [look at the post](/my-favourite-book-this-of-2023-the-productivity-project-by-chris-bailey/) on my favourite book of 2023: The Productivity Project by Chris Bailey.
### 3 genres I personally love to read on Shortform are
* entrepreneurship 💰
* productivity 🚀
* health 🥗
* * *
## Reviewing Shortform's Summary of "Four Thousand Weeks" by Oliver Burkeman
I recently read through Shortform's summary of Oliver Burkeman's "Four Thousand Weeks," and I must say - it was both eye-opening and somewhat liberating. The summary did an excellent job of distilling the book's core message: **we need to stop deluding ourselves that we can perfectly control our time.**
### 🗝️ Key Takeaways from the Shortform Summary
The most powerful insight I got from this summary was understanding why we're all so obsessed with productivity and time management. Burkeman traces this back to the Industrial Revolution, which transformed time into a resource to be exploited. Suddenly, this historical perspective made our modern productivity obsession make so much sense!
Another fascinating point was how technology actually makes our time management worse, not better. Every time-saving tool we adopt raises our expectations about how much we should accomplish, creating an endless cycle of trying to do more and more.
### ❤️ What I Loved About the Shortform Summary
What really stood out was how Shortform organized the material into three clear sections:
* The delusion (why we think we can control time)
* The reality (why we actually can't)
* The solution (how to work within our limitations)
This structure made the concepts easy to grasp and remember.
### Practical Solutions Worth Trying
The summary offered several actionable tactics that felt genuinely useful:
* Limiting yourself to three projects at a time
* Making time for critical tasks first instead of waiting for "free time"
* Aligning your free time with friends (which actually makes you happier)
* Developing patience for the current pace of life
### The Reality Check We All Need
Perhaps the most valuable aspect of this summary was its brutal honesty: we'll never feel like we've mastered our time, and that's okay. Instead of chasing the impossible goal of "getting everything done," we should accept our limitations and work within them.
### Final Thoughts on the Shortform Summary
Shortform did an excellent job condensing a complex philosophical book into digestible, practical insights. The summary retained the book's core message while making it more accessible and actionable. It's particularly valuable for busy professionals who want to understand the key concepts without reading the entire book.
The format included helpful "Shortform notes" that provided additional context and connected ideas to other relevant sources, which I found particularly valuable for deeper understanding.
This summary definitely changed my perspective on time management and productivity - less about trying to control everything, and more about making peace with our limitations while focusing on what truly matters.
---
# My favourite Book Of 2023: The Productivity Project by Chris Bailey
> My favourite Book Of 2023: The Productivity Project by Chris Bailey
- Canonical: https://neurohackingly.com/my-favourite-book-this-of-2023-the-productivity-project-by-chris-bailey/
- Published: 2023-09-06
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: productivity
According to Chris Bailey's book [The Productivity Project](https://amzn.to/3Err84L), true productivity is **accomplishing meaningful work in less time** rather than just getting more done in less time.
## 6 Things I learned about Productivity after reading [The Productivity Project](https://amzn.to/3Err84L) by Chris Bailey
### Know your why: Why do you want to become productive?
Will you use the time gained to squeeze in more work or revitalize and relax?
### Reflect on the past and [plan the future week](/weekly-review/).
Questions you can ask yourself:
* What needs **more of** my time, energy, and focus?
* What did I spend **too much time** on?
* What do I need to **add to my to-do list**?
* Are there any **new opportunities**?
* Are there any **new challenges**?
* **Am I happy** with where I'm going?
### Avoid scheduling shallow work.
The very process of scheduling "non-important tasks" gives them importance. Focus on 60-90 minute deep-work blocks. Try doing shallow work in between.
### Use the 90% Rule to eliminate unimportant tasks.
The 90% Rule: For each to-do on your list, ask yourself: How important and fulfilling is this task on a scale of 1-100? Eliminate if score < 90.
### Monotask.
Task switching isn't just an energy drainer. [Studies show](https://www.forbes.com/sites/travisbradberry/2014/10/08/multitasking-damages-your-brain-and-career-new-studies-suggest/?sh=3c25146556ee) that it can lead to brain damage and lower IQ.
### Use energy spikes for "high impact tasks" and energy lows to recover.
I schedule "health blocks" in my calendar as high-impact tasks and even used to track my energy levels every hour to find out daily peaks and lows. ([When](https://amzn.to/45ZDc8X), by Daniel Pink)
---
# 💬 My favourite Quotes
> 💬 My favourite Quotes
- Canonical: https://neurohackingly.com/my-favourite-quotes/
- Published: 2023-09-04
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, quotes-self-help, quoted-coaching, quotes-self-development
👋 Hello friend
**Take a look at this week's blog posts:**
💍 [I wore the Oura Ring Gen3 for 180 days](/oura-ring-3-review/)
🧘♂️ [What Meditating over 100 Hours this Month has taught me](/what-meditating-over-100-hours-this-month-has-taught-me/)
🛑 [How to Stop Procrastinating and Take Action instead](/how-to-beat-procrastinating-and-take-action-instead/)
**My favourite Quotes:**
> “Steve Jobs gave a small private presentation about the iTunes Music Store to some independent record label people. My favorite line of the day was when people kept raising their hand saying, "Does it do [x]?", "Do you plan to add [y]?". Finally Jobs said, "Wait wait — put your hands down. Listen: I know you have a thousand ideas for all the cool features iTunes could have. So do we. But we don't want a thousand features. That would be ugly. Innovation is not about saying yes to everything. It's about saying NO to all but the most crucial features.”
> ― Derek Sivers
> "If more information was the answer, then we'd all be billionaires with perfect abs."
> \- Derek Sivers
> "Most people don't know why they're doing what they're doing. They imitate others, go with the flow, and follow paths without making their own."
> \- Derek Sivers
> "If you do what you've always done, you'll get what you've always gotten. "
> \- Tony Robbins
> "If you want to love what you do, abandon the passion mindset (“what can the world offer me?”) and instead adopt the craftsman mindset (“what can I offer the world?”)."
> \- Cal Newport
> "Anxiety is experiencing failure in advance."
> \- Seth Godin
> "There are two mistakes one can make along the road to truth. Not going all the way, and not starting.” Siddhrtha Gautama"
> "What we fear doing most is usually what we most need to do."
> \- Tim Ferriss
> "People will choose unhappiness over uncertainty."
> \- Tim Ferriss
> "The question you should be asking isn't, "What do I want?" or "What are my goals?" but "What would excite me?
> \- Tim Ferriss
> "The values of the world we inhabit and the people we surround ourselves with have a profound effect on who we are."
> \- Malcolm Gladwell
Is there a quote that particularly appeals to you? Let me know 😀
Have a great week!
xx Lukas
---
# How to stop procrastinating and start taking action instead
> How to stop procrastinating and start taking action instead
- Canonical: https://neurohackingly.com/how-to-beat-procrastinating-and-take-action-instead/
- Published: 2023-09-03
- Updated: 2023-10-06
- Author: Lukas Zangerl
- Tags: productivity
Success doesn't come from knowledge; **it comes from action.**
> “If [more] information was the answer, then we’d all be billionaires with perfect abs.” - Derek Sivers
## 🎯 These pieces of advice have helped me to overcome procrastination and take action instead
**#1.** Do not aim for perfection. Instead, take a small first step toward your goal and build upon it.
> "A remarkable, glorious achievement is just what a long series of unremarkable, unglorious tasks looks like from far away."
**#2.** Use the [RPM (Rapid Planning Method)](/audio-programs-self-improvement-tony-robbins/) by Tony Robbins instead of To-do lists. Ask yourself:
* What **result** do I want?
* Why **must** I achieve it?
**#3.** Set up your **work environment to minimize distractions** or go to a location dedicated to work. Christ Bailey wrote a significant portion of his book [The Productivity Project](https://amzn.to/3YZS5WH) on an airplane.
**#4.** Set a **5-minute timer** whenever you feel the urge to distract yourself from work. Mostly, you will notice that the urge has already faded when the timer goes off.
### 🧾 Ressources
**If you want to learn more on how to beat procrastination I would highly recommend checking out [**Tim Urban's blog.**](https://waitbutwhy.com/2013/11/how-to-beat-procrastination.html)**
> "The procrastinator's problems run deep, and it takes something more than "being more self-disciplined" or "changing his bad habits" for him to change his ways-the root of the problem is embedded in his storyline, and his storyline is what must change." - [How to Beat Procrastination, by Tim Urban](https://waitbutwhy.com/2013/11/how-to-beat-procrastination.html)
#### 📖 The top 3 books on how to overcome procrastination are
* [The Procrastination Cure](https://amzn.to/45TwTUh), By Damon Zahariades
* [The Procrastination Equation](https://amzn.to/3qX62YH), By Piers Steel
* [Procrastination](https://amzn.to/3Emwhen), By Jane B. Burka And Lenora M. Yuen
---
# What meditating over 100 hours this month has taught me
> What meditating over 100 hours this month has taught me
- Canonical: https://neurohackingly.com/what-meditating-over-100-hours-this-month-has-taught-me/
- Published: 2023-08-30
- Updated: 2023-10-06
- Author: Lukas Zangerl
- Tags: self-experiment
After attending a meditation seminar in August 2023, which consisted of **meditating 12 hours a day for 10 days** and one hour of meditation per day since its completion, I noticed transforming benefits in my daily life.
## ✨ These are the 3 Big Lessons learned from meditating over 100 hours this month.
### 🙏 Meditation helps me to allow feelings, emotions, and sensations and face them with more equanimity.
It does not matter if you feel pain, pleasure, or upset. Feeling is feeling.
It arises and sooner or later will pass. When I meditate and scan my body from head to foot for any sensation that arises at the moment, I focus on the particular area and observe the sensation without trying to judge it. It doesn't matter if the sensation is subtle or harsh; stretching over a big or small area, I move on with the body scan and focus on the next part of the body.
This exercise takes away so much power from feelings and thoughts of fear, pain, or other dominant negatively seen sensations. Taking the sensation as it is, not trying to change it, you stop trying to solve something there is no solution to.
### 🏋️♂️ The amount of self-discipline that is needed for meditation helps me to stop procrastinating and take action in other areas of my life.
Daily, I meditate for one hour first thing in the morning, no matter how I feel.
I have a contract with myself not to stand up until the timer on my phone goes off, even when I am just sitting there without being able to focus any more for the last 10 minutes. I don't rate my meditation sessions. I try to do the process. Meditation has no goal or outcome. Meditating is the goal.
By again transferring this to the area of work, for example, I set a timeframe for how long I will work on a task.
Let's say, writing this article. When perfectionist thoughts arise, and I think about quitting, I try to use the same process as meditation. I sit until the time runs up and don't leave my workspace. The negative thoughts will pass, and I continue with my work.
### ⌛ Through meditation, I have learned to be more patient and to work forward step by step without looking at the goal all the time.
This often creates cravings and depression if the goal is still far away. I only need to define my goal initially to know where I want to go. Once the direction is set, I have to optimize for the process.
## The post summarized into 3 key points:
* Meditation is a helpful practice that allows me to confront my feelings, emotions, and sensations with greater equanimity.
* The self-discipline required for meditation also helps me overcome procrastination and take action in other aspects of my life.
* Additionally, meditation has taught me to be more patient and focus on taking small steps forward rather than always fixating on the end goal.
---
# I wore the Oura Ring Gen3 for 180 days
> I wore the Oura Ring Gen3 for 180 days
- Canonical: https://neurohackingly.com/oura-ring-3-review/
- Published: 2023-08-29
- Updated: 2023-10-18
- Author: Lukas Zangerl
- Tags: health-fitness
### 🌙 Personal Judgement vs. Objective Measured Data
Recently, I set a personal goal to sleep at least 8 hours every night. Initially, I was convinced that I had been meeting my goal successfully. However, during my weekly accountability meeting, I discovered a surprising deviation between my perception and the objective data measured by my Oura Ring 3.
It turns out I slept on average only 6 hours and 55 minutes per night! This experience has highlighted the importance of relying on hard data rather than solely relying on our subjective judgment.
### ⚖️ The Power of Measurable Data
Data, especially when objectively measured, has immense value. I'm fascinated by devices like the Oura Ring 3, which tracks more than 20 body signals and presents them in easily understandable graphs and visualizations.
But remember, data isn't truly useful until you take action based on it.
The Oura Ring Gen3
## 💍 The Oura Ring Gen3: A Full Review
This is a review of the [Oura Ring 3](https://ouraring.com/de/product/rings/heritage), Heritage Silver, which I wore continuously for the past 6 months.
I will talk about the effects on my sleep hygiene but also show the things I am not 100% satisfied with.
#### The Ring Size
The ordering process: Order and pay, get the sizing kit and then receive the actual ring. You should wear the plastic ring you received from your sizing kit for 24 hours to test if it feels comfortable while doing your daily tasks.
I went for size 11.
Sizing Kit to find your ring size
### ➕ What did the Oura Ring Gen3 contribute to my sleep & overall health?
#### My total sleep time increased.
Past me was thinking that he slept 8 hours a night. When hopping into bed at 10 p.m. and waking up at 6 a.m., obviously, I slept 8 hours. Wrong.
**Sleep Efficiency**
What the Oura Ring showed me, however is that my sleep efficiency is 81%. This means that I am awake 19% of the time in bed. This is when I fall asleep, wake up during sleep, or lie in bed in the morning. If you don´t track your sleep and only look at the clock when you go to bed and wake up, you might have to subtract "non-sleep-time."
3 diodes
#### I relax in the evening to improve my sleep quality
The heart rate variability taught me the importance of relaxing my mind in the evening for a couple of hours (honestly, maybe 2h) before going to sleep.
If the heart rate variability reaches its lowest value in the first half of the total sleep time, you are recovering well.
Ideal heart rate curve
If the lowest point is reached in the second half of the total sleep time, something penetrates our rest. For me, these are often factors like eating in the evening or watching YouTube before bed.
Heart rate curve to improve
This I found out by the Tag function, which is an amazing feature oura has. More on it later.
### ➖ 2 cons of the Oura Ring Gen3
[Product Safety & Use Oura](https://support.ouraring.com/hc/en-us/articles/360025428394-Product-Safety-Use#:~:text=We%20recommend%20you%20sync%20your%20Oura%20Ring%20daily%20with%20your%20Oura%20App.)
#### 1\. Synchronizing the ring every day
Unfortunately, I could not track the 10 days of the Vipassana Meditation Seminar, even though my ring was fully charged. When I synced the ring with the app after the seminar, it only showed me my daily activity, nothing about my sleep and daily performance.
#### 2\. Monthly membership fee
Paying a monthly fee of 6.99 USD is somehow a con, but it also serves as a pro. I tell myself to actively check my data and use it to improve my health because I pay for the monthly membership. Similar to a gym membership, the monthly pay serves as accountability.
### #️ Tag Function
Tag examples to use
The Tag function is a great way to determine which activities and habits influence your daily performance and sleep.
Oura detects over 30 activities automatically. Mostly, it is running, walking,, and sleeping. Other activities like eating late and sauna it can't detect obviously and unfortunately.
This you have to add manually. I haven't established a routine yet to #tag daily, which is a shame. The tag function is great for detecting trends and experimenting with how your body reacts to your actions.
### Summary
I genuinely love the Oura Ring Gen3. With the easily understandable Oura App, which has integrated helpful graphs visualizing your collected data and excellent explanations of every parameter it stores, I gained some great insight into my sleep and how to optimize my overall health.
Get $40/40€ off any Oura Ring when using [my referral link](https://ablink.m.ouraring.com/ls/click?upn=N8tmOVmhlLmN-2BvzIQBg5G5HZAeUCCio6NRu2nNWb1qjGac4YchKkoLGnk2t-2Bn6eZHRubbVJpC5sGAtoDBcWA5qT07DawvSMNHjY94LDMRQPPQEv8ea-2B2O8ofFXABFjtnNDKcBsY7-2BHCHpSZeYoABLCAN4-2F44IpYgZOvaA1OPu1XNSFOFWzDIEZdpcn7P01alYue0cjk7-2FG9va3ZS1HDjSwSLBug4NJPb7JwdXDr4YmozvtHJLRpprT-2BGbz2lDwwcqt0YXoOdxg1hwcSaz40m8SjoaHKaMz8HqdDCQORG1yvkOZeH5c1I7TQrk-2FLtaxQBHtW00KFNCN56WLmVNvCcXg-3D-3DwrBy_nTOmge5RXS1TwHMdbnbxkYZ4prvKwUAjN9tpn3Se3EdMhxGfi41SRmUiEWIHkAQuqtalTPuCoVgfbPGJdUhoGMflEGfMj-2FvF48eJjHp4fpePFGA6ekAn7c4hc2-2FA-2BUkSYMG7ecKBXTHYw7PuEOG2lOSnoM3t-2FjTjqPU5D3B6RY00my7oPVDYsl9wg3TTvmme5edjWr5Rg2GvU0-2F2pSMgzy-2BjeUDl3wvNfx8WY1xOng9AhudK2fLR9sOwRMddErU3Apcu84HmJcU7ZV-2FS3MkVWMgjbS-2BH8V51D6M2Hm8c6tyENK5q92-2BZ8aQN93-2BkKMGIG1P6wu0FP9Fs1fsZVxpp6OgPBC5sKIG00JqezwBN1cPEtHgqW8Xlf69Jf3d8yPDQRGmdsGcC90nf8PxTT0uan2dtpwQqWf8j3rH4hAVaV0YKiBSWcYNZLweVLBszVmVmpmQGf9a-2BGvx4FDvJpw3nS9ySblRQ7IV571RVTFTzqkvGto54tmSTDgbFXN-2BFQArUBZsNx086jyQss53gHy2lAnWFgJZ-2B052ge9Wd7Ac2wyATnWzIK3YnAjnkmcZorhOgUBxcXjQoyGXC9yEeRhuErasL4PeccNQh-2BK-2B0kJgkpguAADB02b77thJnaSpmHiR2MlZHHOSLDjgaFNrkw2VyyA-3D-3D).
---
# 🍀 Ironman 70.3, 30-Day Content Challenge and Braincare Routine
> 🍀 Ironman 70.3, 30-Day Content Challenge and Braincare Routine
- Canonical: https://neurohackingly.com/ironman-70-3-30-day-content-challenge-and-braincare-routine/
- Published: 2023-08-27
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, movement
👋 Hello friend
In this week's newsletter edition, I have 6 things I want to share with you.
#### 💪 The 30-Day-Content-Challenge: New blog post or Podcast episode every day for 30 days
"The 10-day Vipassana meditation seminar made me realize again how powerful it is to focus on one subject area only, with full immersion." - you can [read more on this blogpost](/30-days-30-episodes/) which I dedicated to this area.
Success does not come from a secret shortcut. It comes from putting in the work repeatedly, not stopping even though results may not show (yet).
* * *
#### 🎶 Favorite song this week: [Mrs Robinson from Simon & Garfunkel](https://open.spotify.com/intl-de/track/0iOZM63lendWRTTeKhZBSC?si=b81ccb43c7284338)
Watching Forest Gump this week, I stumbled upon this classic blast.
* * *
#### 📖 Book I am currently reading: [The Motivation Myth](https://amzn.to/45kdKLF?ref=neurohackingly.com), by Jeff Haden.
Did you know that you have to put in the work first, and only then does motivation arise? Not vice versa! I didn't...
* * *
#### 💬 Favorite quote of the week:
> Now, finally, after trying many things and figuring out what to focus on and putting in enough reps, you can begin to simplify. You can trim away the fat because you know what is essential and what is unnecessary.
> As the Frenchman Blaise Pascal famously wrote in his Provincial Letters, **“If I had more time, I would have written you a shorter letter.”**
> Mastering the fundamentals is often the hardest and longest journey of all.- [How Experts Figure What to Focus On](https://jamesclear.com/getting-simple) via Instapaper
* * *
#### 🦸♂️ [Ironman 70.3](/ironman70-3-zell-am-see/) - Zell am See, Austria: 7 days to go
I am finally coming closer to my dream of running an Ironman someday. Hopefully, I can tick it off my [ImPossible List](/impossiblelist/) someday.
As mentioned in [this week's blog post](/ironman70-3-zell-am-see/), I am doing half an Ironman next week. Both mentally and physically, I am in good shape. If one of you dear readers has any experience, I would be grateful for some swimming advice. 🌊
* * *
#### 🧠 [The Ultimate Evidence-Based Braincare Routine](https://www.youtube.com/watch?v=n2czIPRE0Nc) by Ali Abdaal
Ali Abdaal mentions 5 Key Areas to focus on for improved cognitive function, memory, and overall brain function.
**The Fuel**: Follow a Mediterranean diet consisting of fruits, vegetables, whole grains & other plant-based foods. Don't overcomplicate things. We know what is healthy and what is not.
**Exercise the Body**: During movement, the body produces brain-derived neurotrophic factor, a molecule involved in learning and memory. The highest amount is produced when doing open-skill exercises, like badminton or soccer.
**Exercise the Mind**: You can rewire your brain by doing cognitively demanding tasks, whether by a "one mental challenge a day" routine or a passion project, like programming a personal website.
**Sleep**: Sleep is the best performance-enhancing drug. More on [Ali's evidence-based sleep routine.](https://www.youtube.com/watch?v=K3eS4jr2pIo)
**Lifestyle**: Remove negative before adding more positive things like Tim Ferris with his [Not-To-Do List.](https://tim.blog/2007/08/16/the-not-to-do-list-9-habits-to-stop-now/)
* * *
I hope you have found some useful insights this week.
🔔 I am looking for people to interview for my Podcast. If you have expertise or something interesting to share that contributes to this blog and/or Podcast, just respond to this email or write me on [Twitter](https://www.twitter.com/neurohackingly).
* * *
Have a great week! 😻
xx Luke
---
# My first Ironman 70.3 -Anything is possible in Zell am See, Austria.
> My first Ironman 70.3 -Anything is possible in Zell am See, Austria.
- Canonical: https://neurohackingly.com/ironman70-3-zell-am-see/
- Published: 2023-08-25
- Updated: 2023-09-01
- Author: Lukas Zangerl
- Tags: health-fitness
Ironman 70.3. CONFIRMATION INFORMATION
**It's official.** I will attend the Ironman 70.3 in [Zell am See-Kaprun, Austria.](https://www.ironman.com/im703-zell-am-see)
In the summer of 2022, I attended [my first triathlon](/olympic-triathlon/) in Zuerich.
Finisher medal
Starter Bag
I have an [Impossible List](/impossiblelist/), where I track and tick off things that may seem impossible at first sight. Still on there: Ironman 70.3. Not for long anymore, hehe.
#### The Ironman 70.3 is a half-Ironman and consists of the following disciplines:
* Swimming 1.9km (1.2 miles)
* Cycling 90km (56 miles)
* Run 21.1km (13.1 miles)
The "70.3" refers to the total distance in miles covered in the race.
Ironman 70.3 Race Movie 2022
### 👨🎓 Why participate?
As described in my [last blog post](/30-days-30-episodes/), motivation comes after achievement, not vice versa.
With the motivation and discipline I created after attending the [Vipassana Meditation Seminar](/what-meditating-over-100-hours-this-month-has-taught-me/), I was in state. Following Tony Robbins advice, I took action when I was in state and registered for the Ironman 70.3 in Zell am See, Austria.
### 💪 My current form
**Swimming:** I didn't do more than a little splashing around during the summer, so this is my main focus for the next few days. I will attend the swimming practice too.
**Cycling:** Something I have been doing only in the gym. I will get a bike this week to cross country as the course in Zell am See has 900m elevation gain, and I want to adjust to that.
**Running:** My best discipline. I will not invest much energy and time in preparation.
Official Swim Practice I will attend
### 🧰 Equipment
Focusing only on the essential equipment was very important for my first triathlon in 2022. I don't need expensive gadgets, just the basics.
**I don't have a bike. I need a bike. I will buy a bike.**
Renting a bike at the Ironman 70.3 in Zell am See is not an option. Honestly and sadly the prices are too damn high.
For 325 Euros, I can buy myself a nice race-bike on eBay. I still have some days till the race starts.
### ☑️ Checklist for the Ironman 70.3
Life-saving Checklist from the Ironman Athletes Guide
### ⚪ The Course
> SWIM - The one-loop 1.9 km (1.2 mile) swim course can easily considered one of the most spectacular in all of European IRONMAN 70.3 racing. Swim to the backdrop of the glacier-covered Alps in a drinking water quality lake.
> RUN - The two-loop 21.1 km (13.1 mile) new run course leads along the shores of the spectacular Lake Zell and takes you through the charming old town of this stunning town in the heart of the Austrian alps
Swimming (blue line) and running (purple line)
> The one-loop 90 km (56 mile) bike course offers steep climbs and fast descents. Just before the spectacular climb up the Hochkönig you'll have a chance to replenish your energy reserves thanks to the new aid station.
bike course (red line)
More on the course and other race items which are needed on the website of [Ironman](https://www.ironman.com/im703-zell-am-see-course) 70.3.
### **⏰ Cut off times**
* **Swim**: 1 hour 10 minutes
* **Bike**: 5 hours 30 minutes (Swim + Bike after you crossed the timing mat at the swim start)
* **Run**: 8 hours 30 minutes (Swim + Bike + Run after you crossed the timing mat at the swim start)
### What will follow
There is plenty of information provided, with an [athlete guide, checklists and a video](https://www.ironman.com/im703-zell-am-see-athletes) from last year's race briefing.
I will invest my time wisely in the upcoming days to prepare myself and will keep you updated on the process of becoming an Ironman 70.3 in Zell am Ser.
---
# 30 Days, 30 Episodes
> 30 Days, 30 Episodes
- Canonical: https://neurohackingly.com/30-days-30-episodes/
- Published: 2023-08-24
- Updated: 2023-08-24
- Author: Lukas Zangerl
- Tags: self-experiment
The 10-day Vipassana meditation seminar made me realize again how powerful it is to focus on **one subject area only,** with full immersion.
#### To act, and by having continuous small successes (while enjoying the process), is how to become good in anything.
In the book [The Motivation Myth](https://amzn.to/45kdKLF), Jeff Haden states that most successful people say that they first didn't realize that they were successful because they **focused so much on the process of acting** (with, of course, a little strategizing first) and only before starting to focus on the goal.
Not through a sudden sugar-induced high in the middle of the night, usually gone by the time you sit at your desk to start, or some motivational speech praising how to live your life to the fullest.
### 📆 Why start now?
On the 24th of August. It's a weird date to start, you might say.
I could wait until September 1st, which would be a good date to start. Or next Monday. Or how about when the full moon shines on the howling wolf on the third Friday in a leap year?
In my experience, the more you think up ideas, the less likely they will be executed.
## 🌷 My 30-Day Masterplan
Every day for 30 days, a blog post will be published on my website or podcast on the most popular platforms like Spotify, Apple Podcasts, and Google Podcasts. The episodes will be between 5 and 10 minutes long and are all about how to live a happier, healthier, and more fulfilling life.
My goal is to have at least 5 podcast interviews. I already have one special guest in my repertoire.
### 💃 Do you have a special talent or story?
If you have a story, knowledge to contribute, or other talents that fit this blog, please write me at [lukaszangerl@neurohackingly.com](mailto:lukaszangerl@neurohackingly.com) or on [Twitter](https://twitter.com/neurohackingly).
I look forward to hearing from you! Suggestions for topics you would be interested in are very welcome.
This was inspired by [Ship30for30](/checklist-ship30for30/), which I will join again this year.
### 🔑 Consistency is key
In the Vipassana seminar, we were always told:
> keep working, keep working
It's difficult to keep going when you are frustrated because you shifted your focus for the 1000th time back to your breath, your legs hurt, and you realize you forgot the chicken in the oven.
When you experience that you can do the goal that you set for yourself and this gets reinforced again and again, success will come automatically.
There is no shortcut, just hard work. As mentioned in the book [Motivation Myth](https://amzn.to/45EF5I0), there may be a hack on peeling a banana more quickly, but not for big life goals like building your own company or becoming CEO. This is "just" hard work and consistency.
💌 **If you want to receive short updates with the weekly posts, summarized into small consumable chunks, [**sign up for my newsletter**](/newsletter/) I send every Sunday.**
_No Spam. Just high-quality insights._
---
# 🧘♂️ Going Monk
> 🧘♂️ Going Monk
- Canonical: https://neurohackingly.com/going-monk/
- Published: 2023-08-13
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, calm-and-relaxed
👋 Hello friend,
I don't know when was the last time I experienced such a radical shift in my surroundings.
Just yesterday, I squeezed myself through masses of people at the biggest techno-party worldwide - the Zurich street parade. And now, I'm on my way from Dublin to Ennis where I (finally) attend a 10-day vipassana meditation seminar.
### The rules of the "game":
* No phone or other electronic devices.
* No communication or talking of any kind.
* No books or writing.
* No sexual activity of any kind.
* Just sitting with me and my thoughts from 04:00 AM till 10:00 PM.
Now, there might be one question coming up... Why the freaking hell? And is he going completely monk mode?
Well, that's a very good and valid question.
### Reasons why I attend a 10-day vipassana course:
1. Seeking Discomfort: I had already planned to attend a Vipassana course in December 2022. Thinking back, I had a lot of respect and kept finding excuses why it's not the right time. The mind is great at rationalizing. Not anymore. Like Tony Robbins always says, it made a "click" and transformed from a 'should' into a 'must'.
2. Dopamine detox: In recent years, I have repeatedly felt how much energy and attention our mobile phones rob us. I sometimes have the feeling my phone controls me and squeezes out every ounce of focused energy I have left.
3. Discipline and structure: I like a plan. I like a daily plan. It gives me the chance to have the mental capacity for other things, not thinking about what I could do next.
4. Simplicity and renunciation of luxury: When was the last time you were bored? When was the last time you were all alone with your thoughts?
I notice that when I have done something exhausting like running or sitting at a task for a while, the next reach is to the phone and my brain tries to release dopamine.
The dopamine tolerance is constantly increasing. But imagine that you were the one who had the superpower to delve into a topic.
When the dopamine tolerance is so low, you are happy about the sun's rays that shine into the room. Maybe already the housework becomes the biggest adventure of the day. I'm curious.
Have 2 great weeks!
xx Luke
---
# Quantified Self: A Scientific Approach to Measuring and Improving Health
> Quantified Self: A Scientific Approach to Measuring and Improving Health
- Canonical: https://neurohackingly.com/quantified-self-improving-health/
- Published: 2023-08-10
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: health-fitness
> "The best investment you can make is into yourself" - Warren Buffet
In an [interview where Tony Robbins speaks with MMA fighter Conor McGregor](https://www.youtube.com/watch?v=E2KmO004G0Y), McGregor talks about what it takes to be a champion.
🚗 McGregor spent millions of dollars on expensive cars, watches, and other materialistic things. However, his yearly investment into his own health was ZERO.
Things have changed for McGregor. He now recognizes the importance of prioritizing his body and mind (not only as a professional athlete.)
**He assembled a whole team that follows him everywhere he goes and focuses on achieving peak performance. His team consists of a doctor, nutritionist, and coach.**
Similarly, LeBron James, the star basketball player, [invests over 1.5 million USD annually in his health.](https://www.businessinsider.com/conor-mcgregor-lebron-james-invest-in-training-2020-1?r=US&IR=T)
Whether you are a lawyer, doctor, or CEO, to be at your best every day it is necessary to invest **daily** time and energy into maintaining and improving bodily health.
How can we reach our full potential if we neglect our body and well-being and invest in materialistic things like a new second car we don't really need instead?
## **📐** Making Health Measurable
> "You cannot manage what you don't measure." - Peter Drucker
Various gadgets and tools nowadays allow us to measure bodily indicators to improve our fitness and health.
#### Quantified Self - Self Knowledge Through Numbers
If you want to learn more about tracking data and using it to find patterns and improve your life by finding patterns, sharpening your awareness, and having fun experimenting by trying different tactics, there is a whole community called [The Quantified Self](https://quantifiedself.com/) that specializes in this topic.
Felix Krause has an amazing website called [Howisfelixtoday](https://howisfelix.today/?) where he publishes and shares nearly every data he tracks of himself. From the current location, over body measurements, like height and weight to daily caffeine intake.
#### My Tracking Habits
For tracking my fitness I use the [Garmin Venu 2](https://amzn.to/3ORD5a0) watch. For tracking my sleep I use the [Oura Ring 3](https://ouraring.com/de/product/heritage-silver) which measures parameters like blood oxygen saturation, pulse, and heart rate variability.
## 🧫 Blood Biomarkers: Going beyond the skin
> "The term "biomarker," a combination of "biological marker," refers to a broad category of medical signs – **objective indications of a medical state observed externally – that can be measured accurately and reproducibly.**
> **They may or may not correlate perfectly with a patient's experience and sense of well-being.** Some measurable biological characteristics may not correspond to patients' clinical state, (...)" - [What are Biomarkers?](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078627/)
### **💊** Supplementation
These days, we often get recommendations like _"Take your Vitamin D; you need it in winter"_ or _"Taking a Vitamin B supplement is always good for staying calm and focused."_
But do you even have a deficiency?
**The consequence** of excessive supplement consumption without a deficiency of the vitamin can lead to kidney damage or even organ failure [(in the case of Vitamin D for example) as vitamin D is not metabolized properly.](https://www.apotheken-umschau.de/gesund-bleiben/ernaehrung/ist-ein-uebermass-an-vitaminen-schaedlich-716969.html)
### 🟢 [Inside Tracker](https://www.insidetracker.com/): Blood Analysis in the United States & Canada
If you're a follower of the [Huberman Podcast](https://hubermanlab.com/category/podcast-episodes/), you may be familiar with [Inside Tracker](https://www.insidetracker.com/).
Based on your blood work, Inside Tracker creates individual action plans to improve your overall health and well-being. As of August 2023, Inside Tracker is currently **only available to residents of Canada and the United States.**
### **🩸 [CARE](https://care.me/en/)** in Switzerland: "For a healthier and longer life"
Since early 2023 CARE is located at Zurich's central train station.
CARE's focus is on prevention rather than cure, "for a healthier and longer life," as they write [on their website.](https://care.me/en/) After taking a blood sample, CARE analyses biomarkers and tells you which ones are worth improving and how to get there.
**🪜The 3-step process:**
1. Initial consultation and blood sample
2. Blood analysis of 46 biomarkers, with a medical professional helping you to understand the outcome
3. Personal coaching, access to the CARE app, a supporting community, tools to improve your health, as well as the option for infusions and injections such as Vitamin B12, iron, and Vitamin D3 shots.
Three simple steps on care.me
### 🩺 The Difference between CARE and a visit to the doctor
Last year after my annual health checkup, the doctor informed me that my bloodwork was within the average healthy range. Good, I thought first ... but what does that exactly mean?
According to a [CNN Business article](https://money.cnn.com/2015/01/14/technology/innovationnation/inside-tracker-blood-test/), doctors focus on disease detection, while health companies like CARE have a different approach. Like Inside Tracker they specialize in maintaining health and coaching customers to stay and become healthier.
I believe anything that contributes to one's health is an investment (as long as it is within reason) worth making.
### Bullet Point Summary
* The blog post discusses the importance of investing in one's **health and the use of measurement tools** for improvement.
* **Biomarkers and blood analysis** are highlighted as ways to gain insight into health status.
* Different health services, such as **Inside Tracker and CARE**, are mentioned for personalized coaching and action plans.
* The post also highlights the **difference between traditional doctor visits and specialized health services** in terms of focus and approach.
---
# Fitness & Health
> Fitness & Health
- Canonical: https://neurohackingly.com/healthandfitness/
- Published: 2023-08-02
- Updated: 2024-07-18
- Author: Lukas Zangerl
- Tags: health-fitness, tools
## 🍝 Nutrition
* [How to Become Superhuman with the Slow Carb Diet by Tim Ferris](/how-to-become-superhuman-with-the-slow-carb-diet-by-tim-ferris/)
* [Book Review Glucose Revolution: 5 Simple and Actionable Nutrition-Hacks I was amazed by](/glucose-revolutionsimple-and-actionable-nutrition-hacks-i-was-amazed-by/)
## 💪 Physical Activity
* [My first Ironman 70.3 -Anything is possible in Zell am See, Austria](/ironman70-3-zell-am-see/)
* [I just started running, like Forrest Gump](/i-just-started-running-like-forest-gump/)
* [Doing 1000 push-ups a day](/do1000pushups/)
## 🦾 Health Hacks
* [Why getting into an ice bath is comparable to any other challenge in our lives](/en-wim-hof-method-decision/)
* [Quantified Self: A Scientific Approach to Measuring and Improving Health](/quantified-self-improving-health/)
* [This Is The Best Book I’ve Ever Read On Building A Perfect Morning Routine](/building-a-morning-routine/)
* [\> 20 minutes at -110°C; The First Ever Cryo Race in Zuerich](/first-cryo-race-zuerich/)
## ⚜️ Gadgets
* [I wore the Oura Ring Gen3 for 180 days](/oura-ring-3-review/)
---
# 🎉 My perfect Day
> 🎉 My perfect Day
- Canonical: https://neurohackingly.com/my-perfect-day/
- Published: 2023-07-24
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, productivity, perfect-day, ali-abdaal-perfect-day, my-daily-routine
👋 Hello friend
I'm really fascinated by the daily routines of "successful" people.
I've noticed that setting long-term goals and organizing my day accordingly brings me a great sense of satisfaction as well.
🎥 I recently came across Ali Abdaal, who talked about [a method he learned from his business coach](https://m.youtube.com/watch?v=Jcoam1CeAq4&t=844s&pp=ygUZYWxpIGFiZGFhbCBidXNpbmVzcyBjb2FjaA%3D%3D) (charging $2500/hour) Suprisingly, the most impactful exercise was writing down his ideal week.
#### 🛠️ This inspired me to take another look at my ideal day and make a few adjustments. Here's how it goes:
## 🎊 My perfect Day:
* 0600: Wake up and drink a liter of water with a pinch of Himalayan salt.
* 0610: Run 5-10km in barefoot shoes without music (apparently, running with music is cheating, according to David Goggins).
* 0700: Breakfast (eggs, vegetables, + slow juiced carrot and ginger juice).
* 0730: Shit, shower, shave. 🧖🏻♂️
* 0750: Plan my day, involving one mentally challenging task to start with. Remembering that the process of problem-solving & thinking is the goal, not just achieving an outcome. Also, I plan for one physically demanding challenge in the afternoon.
* 0800: Dive into a mentally challenging 90-minute work block.
* 0930: Take a [Yoga Nidra](https://hubermanlab.com/master-your-sleep-and-be-more-alert-when-awake/) break.
* 1000: Admin Time (working through my To-Do's) / 2nd Work block.
* 1200: Enjoy a light lunch and maybe take a 15-minute nap.
* 1245: Another work block begins.
* 1500: Time for a physical challenge, like swimming, ice bath, cycling, running, or lifting weights.
* 1630: Embrace a 1-hour meditation session.
* 1730: Hop into the ice chamber/sauna for some rejuvenation.
* 1800: Tidy up and prepare for the next day.
* 1900: Fun & Friends time.
* 2100: Stretch & relax before bedtime.
* 2200: Journaling, noting down my accomplishments and what I'm grateful for.
⏱️ To keep myself on track, I set six alarms each day, marking the start of each part of my day.
This acts as a reset button if the previous block didn't go as planned. I got this idea from watching [Rian Doris](https://m.youtube.com/watch?v=hApnn1vnWi0&pp=ygUKUmlhbiBEb3Jpcw%3D%3D)' videos, where he explains it in detail. Here are the SIX Alarms:
* 0600: Wake up
* 0800: Morning work block
* 1200: Lunch
* 1300: Afternoon work block
* 1800: Fun, friends & relax
* 2130: Wind down for bed
Keep in mind that this is my ideal routine, and if I can achieve it on 4 days out of 7, I'll already be happy. 🙂
I find myself coming back to it whenever I'm unsure of what to do in the next few hours.
Now, I'm curious – what does your ideal day look like? Feel free to drop me a message and share. 📩
Ali Abdaal's schedule
Have a great week!
xx Lukas
---
# 💀 Analysis Paralysis
> 💀 Analysis Paralysis
- Canonical: https://neurohackingly.com/analysis-paralysis/
- Published: 2023-07-03
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, mindset, productivity
👋 Hello friend
For a long time, I've been thinking about what to write in this week's newsletter.
I've convinced myself that the first newsletter after a long break has to be perfect, filled with facts, undiscovered helpful advice, all presented with charm and a touch of fun.
Perfect approach if your goal is to **not** take action. Try it. 😉
Sometimes I find myself pondering how it could be and spending so much time thinking about it, instead of simply taking action and seeing what unfolds.
I recently stumbled upon a quote from Epictetus, that kicks butt:
> “Now is the time to get serious about living your ideals. How long can you afford to put off who you really want to be? Your nobler self cannot wait any longer.
> Put your principles into practice – now. Stop the excuses and the procrastination. This is your life! You aren’t a child anymore. The sooner you set yourself to your spiritual program, the happier you will be. The longer you wait, the more you’ll be vulnerable to mediocrity and feel filled with shame and regret, because you know you are capable of better.
> From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do – now.” - [_The Art of Living_](https://amzn.to/46zKcKP)
Have a great week!
xx Lukas
---
# 💆♀️ Unstress Yourself 💆♂️
> 💆♀️ Unstress Yourself 💆♂️
- Canonical: https://neurohackingly.com/unstress-yourself/
- Published: 2023-04-10
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, mindset, self-experiment, health-fitness, calm-and-relaxed
👋 Hello friend,
**What do You do when feeling stressed or overwhelmed?**
The best thing is not to get into a situation where personal stress tolerance is exceeded. This I try to accomplish by asking myself one question every day:
_"What value have I placed on sleep, diet, exercise, light, and relationships in the last 24 hours?"_
However, sometimes life happens, and I forget about self-care. 💅
My sometimes not-ideal stress response: Do more, do it faster, do everything at the same time, and run around in my room like a crazy Rumpelstiltskin. 🏃♂️🔥
> "It's not the load that breaks you down, it's the way you carry it." - Lou Holtz
* * *
### 🧘♂️ This is why I decided to write down things I do to prevent getting stressed or getting "unstressed" when stressed:
1. Use [my slow juicer](https://amzn.to/3o2QS2a) to **get fresh vegetable and fruit juice** first thing in the morning. Copying MMA fighter #StephanPütz
2. **Leave my normal environment and go somewhere completely different.** For example, hiking on a mountain.
3. **Go running without google maps.** If there is a path that separates, I push myself to choose the one I don't feel like taking. This helps me to train the "doing uncomfortable things muscle".
4. **Leave my headphones at home.**
5. [Non-Sleep-Deep-Rest](https://www.youtube.com/watch?v=AKGrmY8OSHM&t=400s) to reduce daytime fatigue and increase focus.
6. [The Minimalist Phone App](https://www.minimalistphone.com/) reduces distractions on my phone to a minimum. No colorful apps. Opening and reaching the app I actually want to use.
7. **Braindump**: Writing everything down that I think.
8. Try to **purposely be bored.**
9. Drink less or **no caffeinated drinks.**
10. Eating one **meal a day without watching Netflix**, YouTube, etc.
11. **Meeting a good friend** in person.
12. **Take the stairs** instead of the elevator.
13. **Put dark green vegetables on my plate.**
"The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects. Folate is also necessary for DNA duplication and repair which protects against the development of cancer." - [Grand Forks Human Nutrition Research Center: Grand Forks, ND](https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables#:~:text=The%20dark%20greens%20supply%20a,against%20the%20development%20of%20cancer.)
14. **Go outside within the first hour of waking for at least 10 minutes** to get a natural boost of cortisol. Cortisol helps us to feel focused and alert. This early cortisol boost will trigger a melatonin release after 16h which helps us to fall asleep faster. - [How to Feel Energized and Sleep Better With One Morning Activity | Dr. Andrew Huberman](https://www.youtube.com/watch?v=WDv4AWk0J3U)
15. **Start working on paper**, not a device that is connected to the internet.
16. I have a preset 5-minute timer on my phone. When I feel stressed, I press it and **just sit still until the timer rings.** A perfect reset.
* * *
### 📚 2 beautiful books on dopamine and its effects:
1. [Dopamine Nation](https://amzn.to/3zK04eq) by Lembke Anna
2. [The Molecule of More](https://amzn.to/3Um46Dr) by Daniel Z. Lieberman and Michael E. Long
* * *
### 🛀 This week's ice baths were pretty cold again.
When I go running I always try to find a lake or river to jump into. **Two months ago it was uncomfortable because I thought about what people walking by would think.**
Nowadays I just do it and don't really care much anymore. People even come, and start talking and laughing with me.
Mountain river (left) and swamp (right)
🌞 Have a great week! Thank you all for your great feedback.
xx Luke
---
# 🙂 Ultimate Guide for a Healthier and Happier Life
> 🙂 Ultimate Guide for a Healthier and Happier Life
- Canonical: https://neurohackingly.com/ultimate-guide-for-a-longer-and-happier-life/
- Published: 2023-04-03
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, study-techniques, fundamentals-for-health, fundamentals-for-happiness
👋 Hello friend,
I realized that (for me) there are **5 fundamental factors** **for a healthier and happier life.**
Before I try to optimize for anything else, I come back to the magic 5. If I feel off somehow, I look at the 5 areas, and 99% of the time, I notice to have neglected one or more.
## **My 5 Fundamental Factors** **for a Healthier and Happier Life**:
1. 😴 **Sleep**
2. 🍨 **Nutrition**
3. 🏋️♂️ **Movement**
4. 💡 **Light**
5. 💕 **Relationships**
## 😴 Sleep
1. Going to bed (before midnight) at the **same time each day and waking up at the same time each day** seems to be the most critical factor for good quality sleep for me, the bear chronotype. [Which sleep chronotype are you?](https://thesleepdoctor.com/sleep-quizzes/chronotype-quiz/)
2. Having a **bedtime routine where I let my mind relax and wind down** is essential for a good night of sleep. After doing my night-time routine and sleeping for 8 hours, I wake up refreshed, which also shows up on my sleep tracking device - increasing REM and deep sleep.
## 🍨 Nutrition
1. **Not eating over a long period** (I usually fast from 08:00 at night till 12:00 on the following day), I notice a sharper mind in the morning and a better night of sleep.
2. I try to **eat as much non-processed food as possible** (fruits, vegetables, brown rice, etc. - everything that isn't packaged / the fewer processing steps, the better)
## 🏋️♂️ Movement
1. **Going out for a run in nature with an ice bath afterward** is my go-to "technique" to relax and recover. - Trying to reach my VO2 max 2-3 times a week.
2. I **switch between different exercises** in my weekly schedule, like strength exercises for muscle gain in the gym (focusing on building legs, a strong upper back and shoulders for posture, and a strong core), mobility exercises, and cardiovascular activity to get my blood pumping.
## 💡 Light
1. **2-3 hours before sleep, I don't use any overhead light** from the ceiling anymore. I only use dimmed red light from the side, as it increases melatonin production, decreasing [the duration it takes to fall asleep.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499892/)
2. Within the **first 30 minutes of waking, I try to get natural sunlight** by stepping barefoot onto my balcony for a few minutes. If it is dark and grey outside, I use my [Breuer Daylight therapy lamp](https://www.beurer.com/web/gb/products/wellbeing/light-therapy/daylight-therapy/) instead of coffee lately.
## 💕 Relationships
1. I try to have two **weekly meetups with good friends and/or family.** I always feel so energized afterward and always tell myself to make this a high priority.
2. The most extensive study on resilience I know is the [32-year-long Kauai Longitudinal study](https://www.pathwaysrtc.pdx.edu/pdf/fpS0504.pdf) studying 700 people from childhood to adulthood. Researchers found 7 building **blocks that resilient individuals possess; having one close person you can trust is one of them.**
> "... who had developed resilience actively sought out trusted guides/advisors (like respected elders and trusted peers) for help in getting through difficult times." [\- Inc.com](https://www.inc.com/scott-mautz/this-remarkable-32-year-study-of-kauai-islanders-reveals-7-keys-to-living-a-resilient-life.html)
That's it from me.
Have a great week! 🎈
xx Luke
---
# 🎀 3 Things
> 🎀 3 Things
- Canonical: https://neurohackingly.com/3-things/
- Published: 2023-03-27
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, 3-things, self-development-nlp
👋 Hello friend
I hope you missed me last week. Or maybe you didn't even notice.
Anyhow, enjoy reading today's edition. 🤗
* * *
## 🌱 [Outlive: The Science and Art of Longevity](https://amzn.to/3KcWQpY)
##
A Book on increasing healthspan and lengthening lifespan
After listening to two episodes with Dr. Peter Attia on [The Tim Ferris Show](https://open.spotify.com/episode/2APEcpmaPb9LUovXGUCCPW) and [Huberman Lab](https://open.spotify.com/episode/2Kx52dG1uL75VZ2mdfAQdw) I had to preorder this amazing audiobook. It will be released tomorrow, march 28th, and I am totally looking forward to it.
It is a life project of Dr. Peter Attia, where he talks about things we can do now to prevent worse from happening in the future.
> "This is not “biohacking,” it’s science: a well-founded strategic and tactical approach to extending lifespan while also improving our physical, cognitive, and emotional health." - Dr. Peter Attia
* * *
**For German Podcast Listeners:**
## 🔔 New NLP Podcast [Sprachmagie: Wie Worte unser Denken beeinflussen](https://marianzefferer.at/sprachmagie) with host Marian Zefferer
> "How to unleash your communicative potential, create more impact in conversation and develop inspiring everyday language are core contents of this podcast." - Marian Zefferer
NLP-Trainer and psychologist Marian Zefferer has released a second Podcast Channel, with "Die Magie der Selbstbeeinflussung" being the first one. I can 100% recommend both podcasts.
* * *
## 📸 Use Panoramic Vision to Reduce Stress and Anxiety
**If we are relaxed**, we have panoramic vision and see our whole environment. We literally have a big picture of the situation.
Normally we don't notice this happening, **but if we are stressed,** the information that is delivered through our vision changes.
Breathing and vision have a profound effect on our inner state of mind. This runs in both directions.
#### How to widen your vision to reduce stress and anxiety
Don't actively move your eyes left and right, but while looking straight ahead, try to see the surrounding you are in. Direct your attention to your peripheral. If you don't know what I mean, here is [an explanation of Dr. Andrew Huberman.](https://www.youtube.com/watch?v=dqCEOJSvgwA)
Like this, you are turning off your stress mechanism that drives your internal state toward stress.
**Like with breathing, I now tell myself: "Take a deep, wide vision."** 😉
* * *
Have a great week! 🏆
xx Luke
---
# 🤖 Getting Things Done
> 🤖 Getting Things Done
- Canonical: https://neurohackingly.com/the-art-of-accountability/
- Published: 2023-03-13
- Updated: 2025-10-08
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend
In this week's edition, you can find the following:
• 💡 Focusmate: Virtual co-working for **Getting Things Done**
• 🐝 Beeminder: An App that **combines self-tracking and commitment contracts:** didn't achieve your goal? They take your money.
🐝
Look at [my beeminder goals I track daily](https://www.beeminder.com/bee_sum_sum). My name is bee\_sum\_sum.
• 🎧 **Optimizing for mental and physical performance** | Podcast Episode w/ Dr. Humberman and Tim Ferris
• ⛄ Last couple of days, **I tried out different lakes and rivers at ~ 5C°**
* * *
**Over the weekend, I got more To-Do's done than in the previous 6 months.**
I would NOT say that I am a dedicated person when it comes to administrative tasks.
Like a fruit fly wanting to get outside, bumping its head against the window again and again, I had the same approach trying to even start with my 30 Items To-Do List.
My old approach: I must inform myself about the newest productivity tools, apps, and other tricks that Reddit stores.
> If you do what you always do,
> you get what you always get.
> \- Albert Einstein
* * *
## 💡 [Focusmate](https://www.focusmate.com/): This website matches you with another person who wants to complete their most important tasks.
It creates this atmosphere of a library, (you just have and want to work), except you don't have to leave the room!
### A Step-by-Step Guide on How to use Focusmate
**Step #1.** Book a session in the Calendar on the website.
Choose a 25-, 50-, or 75-minute session.
Booking a session in Focusmate
**#Step 2.** You will be assigned a person from the community to the scheduled time. Tell your "focusmate" what you will work on for this session.
**#Step 3.** Focus time. Mute yourself and let the work begin.
**#Step 4.** After the session ends, you can reflect with your buddy on how the session went.
I know; I also thought: That's it?
Simple, but so damn effective.
If you want to go deeper into [the leveraging science to help you focus and get stuff done](https://www.focusmate.com/science), I'd suggest checking out the page where they explain things like social pressure, accountability, and the flow experience.
* * *
## 🐝 [Beeminder](https://www.beeminder.com/home), for the analytical, graphs and statistics-loving super nerds: You pledge money. If you achieve your goals, you keep it. If not, you lose it.
There are 2 types of people.
🥕 The one rabbit runs because it wants to eat the carrot. (Towards-Goals, using pleasure or reward)
OR/AND
☝ The other rabbit runs because it fears the stick. (From-Goals, using punishment)
Beeminder uses the second methodology: They are punishing you with a stick if you don't achieve what you have committed to. (stick = taking your money)
And it is damn effective.
#### Let's say you want to eat 3 portions of vegetables every day.
😁
Maybe you read my [latest article on How to Become Superhuman with the Slow Carb Diet](/how-to-become-superhuman-with-the-slow-carb-diet-by-tim-ferris/) by Tim Ferris 😉
At the end of the day, you enter if you managed to stick to your goal or not.
If you did, good for you.
If not, depending on how strictly you set it up, they charge $5 from you. The amount get's higher from not following through to not following through.
One integration lets you connect Beeminder to your smartwatch. Currently, I am trying to walk 10.000 steps daily. The data from my smart watch then syncs to Beeminder and presents the data in different graphs, of course, using punishment for this habit too.
* * *
## 🎧 [Favourite podcast episode of the week](https://open.spotify.com/episode/1jWr4r3MwUfbuXDANbnjT5)
Dr. Andrew Huberman and Tim Ferris discuss the 5 fundamentals of mental and physical performance.
What stuck to my mind the most:
> “Sleep, nutrients, exercise, light, relationships—those really establish the foundation of what I consider to be all of the elements that create our ability to move as seamlessly as possible between the states that we happen to be in and the states we desire to be in.”
> — Dr. Andrew Huberman
> “If we don’t actually take the time to figure out what’s going on in our head, how can we really trust that we’re on the best path?”
> — Dr. Andrew Huberman
* * *
From @hubermanlab on Instagram
## ⛄ For the last few weeks, I have been trying out different lakes and rivers as long as they are still cold.
They were between 5-10C°, so still in a tolerable range.
Here are a few photos from last week.
Can you see my foot in the lake?
{/* TODO: re-embed video from Bunny.net */}
A bathtub only for me
Perfect weather for a swim
Have a great week!
xx Lukas
Note: I am not affiliated with either Beeminder or Focusmate; I want to share my experience. That's it :)
---
# 😣 Setbacks and How to Handle them
> 😣 Setbacks and How to Handle them
- Canonical: https://neurohackingly.com/setbacks-how-to-handle-them/
- Published: 2023-03-06
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, mindset, how-to-handle-setbacks, tony-robbins, many-questions, good-times
👋 Hello friend,
We all experience setbacks in our lives.
**Often we hold ourselves back. Thinking about what we should have said, not said, or done differently in the past.**
That's fine. However, it becomes difficult when we spend a whole day, a week, or even a month ruminating about it. It's not fair to us, and it's not fair to our fellow friends, family, and others.
> “Hard times create strong men. Strong men create good times. Good times create weak men. And, weak men create hard times.”- G. Michael Hopf, Those Who Remain
What can we do about it? I got to the bottom of this question and came up with a (for me) more than suitable solution. To be honest, I am more than satisfied with it. \*\*Shoulder pat
## 📝 WRITE DOWN QUESTIONS. WRITE DOWN MANY QUESTIONS.
**Let it flow. Hammer it into your keyboard.**
Take a Word document and write down helpful questions for yourself.
The trick is to make them _helpful_ for you.
So let's take an example.
Is the following question helpful for you?
_Why do I feel so bad? Why did I do so badly again? Why did I say that? Why am I such a failure?_
Now your brain is looking for answers the next few minutes: "Because I'm stupid. Because I can't do it. Because I have it in my genes ..."
Hmm, not so helpful, is it? Congratulations. This is how you successfully create a feeling of helplessness, guilt, and doubt.
How do you do it instead?
### 🌞 Have empowering questions ready that you can ask yourself.
**I myself have an Excel file in which I write down good questions. When I think of a good question, I capture it immediately within the spreadsheet.**
Then, when I realize that I'm slipping into a pit, I take out the spreadsheet and read them out loud to myself.
## 🔰 Here are a few questions I once put together in a one-hour "rage".
It's amazing what a few questions can do. I promise that it will shift your perspective within a few seconds.
1. What can I take away as a positive from it?
2. What have I learned from this?
3. What does the situation want to tell me that I might not admit to myself?
4. Why will it make me better able to handle future situations?
5. What is the point in me continuing to get upset about it?
6. What can I do very well?
7. What were situations in the past that I handled great when I was in a similar situation?
8. What are the strengths that are all in me?
9. What makes me stand out?
10. Why am I so much more than this one little situation?
11. What makes me different? What makes me different as a person?
12. What is this tingly warm feeling in my body telling me that just has to come out?
13. Anyone can be good and stay good. The real challenge is to grow out of a crisis and become excellent.
14. What will I treat myself to today?
15. Why do I love myself?
16. What other questions can I ask myself that will do me good?
17. What can I be proud of?
18. What great things will I still create, and experience? What great people will I meet?
19. Where will I travel? What breathtaking experiences will I have? How will I react to them? Full of joy? Excitement?
20. What empowering incantations can I tell myself?
"I am unique. No one can stop me.
I am _(strong and powerful nickname)_. I am _(strong and powerful nickname)_."
Why do you give your pet a name? When you give something a name, it comes when you freaking call it.
Get certain. This is only the beginning.
As "weird" as this may sound to some people, this approach to deal with setbacks really helps. 🙂
## 💥 The Greatest Story is the comeback story.
Movie #1: There is this movie where the main character feels really great and has a great life. In the beginning, everything is great. In the middle of the movie, he has all these great experiences. Then, in the end, everything is fine and the movie ends with him being great. The End.
Would you watch this movie? I certainly wouldn't.
Movie #2: What about a movie that starts with a man who is doing reasonably well. Suddenly there's a stroke of fate and it goes down the drain. You see him working on himself, making smart decisions, being curious and strong towards the middle of the movie.
Making the leap. Finally, he learns more from his mistakes than anyone else and develops a bite, ambition, and stamina that makes his goals become reality.
**🌊 Life is about ups and downs, that's what makes it exciting.**
Have a great week!
xx Lukas 🍀
---
# How to Become Superhuman with the Slow Carb Diet by Tim Ferris
> How to Become Superhuman with the Slow Carb Diet by Tim Ferris
- Canonical: https://neurohackingly.com/how-to-become-superhuman-with-the-slow-carb-diet-by-tim-ferris/
- Published: 2023-03-01
- Updated: 2024-05-24
- Author: Lukas Zangerl
- Tags: health-fitness
[The 4-Hour Body](https://amzn.to/3xZtJ2C) by Tim Ferris is a lifestyle and dietary guide on how to become superhuman.
I was especially interested because it promised **increased physical energy, mental clarity, and overall performance.** In this guide, I will provide a slow-carb diet meal plan, food list, and other important recommendations Tim Ferris mentions to understand better what the slow-carb diet is about.
## 🦸♂️ How to Become Superhuman with the Slow Carb Diet by Tim Ferris
After reading [**The 4-Hour Workweek**](https://amzn.to/3ENIyZW) from the author of four #1 _New York Times_ and _Wall Street Journal_ bestsellers, Tim Ferris (and thus totally transforming my productivity), I decided to give his book [**The 4 Hour Body**](https://amzn.to/3xZtJ2C) a try.
> **Kevin Kelly, Wired Magzine writes: "A cookbook of minimalist methods for rapid body transformation - a practical crash course in how to reinvent yourself."**
### ❗ Important things to know before starting with the Slow Carb Diet
1. Expect to eat 2-3 times more the volume you eat normally, and you should.
2. This diet is supposed to be effective, not fun.
### 🧾 The Slow Carb Diet Food List
💡
Get at least 20g of protein per meal.
#### 🥩 Protein
* _Salmon\*_
* Chicken
* _Eggs\*_
* _Tofu\*_
* Seitan
* Textured Vegetable Protein
#### 🥔 Legumes
* _Lentils\*_
* _Black Beans\*_
* Pinto Beans
* _Red Beans\*_
#### 🥦 Vegetables
* _Spinach\*_
* _Mixed Vegetables\*_
* Peas
* _Brokkoli\*_
* _Green Beans\*_
* Sauerkraut
_\*Foods I bought for the first week of my meal preparation for the slow carb diet (start 01.03.23)_
My groceries for the first few days of eating
These are the groceries I bought for the first few days. Probably this won't last even a week...
#### My Proteins:
2x 230g of smoked Tofu
1x 500g of Tofu nature
2x 250g Salmon
#### My Legumes:
500g white beans
500g red beans
800g black lentils
#### My Vegetables:
2 kg mixed frozen vegetables
1kg green beans
800g broccoli
#### 🐢 My Slow-Carb Diet Meal Plan
Because I want to make it as easy as possible for me, but still have a variety of flavors and want to enjoy eating, I prepared 3 Meal options for the week.
I will always try to meal prep my meals on Sunday for the whole week. This will make 18 meals (3 meals per day **x** 6 days). Saturday is my cheat day.
From the 4 Hour Body
**Meal 1:** Tofu, Black Beans, Mixed Vegetables
**Meal 2:** Salmon, Pinto Beans, Spinach
**Meal 3:** Eggs, Lentils, kimchee
**Snacks:** Peanuts, Almonds, Walnuts, Pumpkin seeds (high in potassium), carrots, eat another low-carb meal, peanut butter (ingredients: peanuts, maybe salt)
Other things to add or eat if the diet becomes too boring:
* salsa to the eggs
* cinnamon and vanilla
### ❌ What not to Eat and Drink
* Milk, including soymilk
* sugary drinks
* fruit juice
* fruit
* sweeteners and sugars (spike insulin levels)
* white carbohydrates
### 💊 Supplements
* Potassium (or eat Avocados)
* Calcium
* Magnesium (500mg before sleep will also increase sleep quality)
* Athletic Greens
* Whey Protein
### 🌺 My Personal Experience after Starting the Slow Carb Diet
I noticed that my peaks and lows are smoother. I don't have the high energy phases I normally have after eating foods high in sugar, but I don't have the downs, either.
My problem before was why I binged when I was tired and hungry: I didn't have a strict plan for what not to do and what to eat.
Do NOT forget to:
* Drink enough water
* eat enough protein
### 🍭 How to stick to the Slow Carb Diet when life gets in the way
1. Make it public
---
# 🚀 Life Advice
> 🚀 Life Advice
- Canonical: https://neurohackingly.com/life-advice/
- Published: 2023-02-26
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter, mindset, life-design, tim-ferris, derek-sivers, journaling-and-meditation, successful-people, tools-of-titans
👋 Hello friend
Journaling and Meditation are performed by close to 100% of people that bestselling author Tim Ferris interviewed for his book [**Tools of Titans**](https://amzn.to/3IAEYmL)
**Tim Ferris interviewed over 200 billionaires, icons, and world-class performers** to analyze and distill their strategies, routines, and habits.
* * *
## 🔆 4 unique questions to journal on:
#### **🤯 #1. Am I being busy or productive?**
The lion hunting field mice may get little snacks; however, he will sooner or later die, feeling good for just a short time with an illusion of temporary accomplishment.
#### **😡 #2. What makes me angry?**
This is an outstanding question to ask oneself when feeling mentally stuck. (e.g., writer's block)
#### **👹 #3. What can I learn from the people I hate the most?**
"If you hate a person, you hate something in him that is part of yourself. What isn’t part of ourselves doesn’t disturb us." - Hermann Hesse
#### **🤑 #4. How might some of my biggest weaknesses be strengths or assets?**
* * *
## 💬 2 inspirational quotes to live by (by Derek Sivers)
> Don't be a donkey. - Derek Sivers
You can do almost anything you want in life, just not all simultaneously.
This story is about a donkey who is very thirsty and hungry at the same time. There is water on one side and hay on the other. The donkey cannot think sequentially and long term. He wants the water AND the hay. In the end, the donkey dies - thirsty and hungry.
**Most people overestimate what they can do in one year and underestimate what they can do in ten years.**
Think long-term. Don't be a donkey.
> If more information were the answer we'd all be billionaires with six-pack abs. - Derek Sivers
Just reading, watching, and listening more isn't enough.
When we look at successful people, we often think they have a secret recipe that got them where they are. Looking closer, we see that the difference is that extraordinary people can make themselves take action, compared to the average person.
* * *
### 📙 2 short and excellent Books by Derek Sivers
* [Anything You Want](https://amzn.to/41naddT) 40 Lessons for a New Kind of Entrepreneur
* [Hell Yeah or No](https://amzn.to/3Sz8YUN) Simple, profound mental models to guide your decisions
* * *
⬇ Tell me if you like today's newsletter by pushing the thumbs-up button below.
All the best.
xx Luke
Inspiration for today's newsletter
---
# ↪ 9 + 1 Reflection Questions
> ↪ 9 + 1 Reflection Questions
- Canonical: https://neurohackingly.com/9-1-reflection-questions/
- Published: 2023-02-20
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter, life-design
👋 Hello friend
In the last few days, I have noticed how important it is to reflect on the past day/week/month or year.
Often we look ahead, seeing the next goal we set for ourselves, but keep doing what we did wrong in the past repeatedly—**same approach -> same results**. Only because we are doing something wrong, faster, it will not suddenly bring different results.
### 🤹♀️ Building new habits: Reduce the scope but stick to the schedule
That's why I have set an increased focus on a daily 3 Minute Review in the morning and evening.
I wrote more about my weekly review in the post [How to use NLP for Self Development.](/nlp-for-self-development/) (which is btw, totally trending on google search results right now)
[](/nlp-for-self-development/)
From Google Analytics (crazy 😍)
**🤓 To get better answers, it is necessary to ask better questions.**
I gathered my favorite questions from the author, James Clear, of the [best-selling book Atomic Habits](https://www.amazon.com/-/de/dp/0593189647?_encoding=UTF8&qid=1676849929&sr=1-1&linkCode=ll1&tag=neurohackingl-20&linkId=dbe40172e2164c1d339f9a98ff57b0c7&language=de_DE&ref_=as_li_ss_tl).
## 9 + 1 Quick Self-Reflection Questions
1. What am I **optimizing for**?
2. What's the best **small thing I can do right now**?
3. Do I need to spend more time searching for better information, or should I spend more time acting on the information I already have? Is the bottleneck **strategy or execution**?
4. Without altering the facts of the situation, I am facing: What's the most empowering and **valuable story to tell myself** about what is happening and what I will do next?
5. How can I **treat it like a game**?
6. What is the **work that will work for me** once it is done?
7. Which kind of **person do I want to become**? How can I get small wins to build this identity?
8. Not "What do I have to get off my To-Do next" but "What do I want my day to look like?"
9. What is the most significant opportunity I could pursue in the next 5 minutes?
\+ 1: _Why are you waiting if you know what you want?_
* * *
### **🤡 Let's play a game:** What's the story you tell yourself?
The only rule of this game is that you must not lie to yourself.
Take 2 sheets of paper.
On one sheet, you write down the worst story you tell yourself about your last 10 years on this planet.
On the second piece of paper, you write the story you tell yourself and what you experienced, but in the most favorable form.
Think that everything you write should be genuine and based on reality. Both stories are true - **which one are you telling yourself?**
* * *
🎧 Listen to the [latest podcast episode](/what-is-wisdom-podcast/) with mentor, potential development- and life coach, Bernd Cürten. He talks about wisdom and the roles we play in different social scenarios.
🤯 As the episode [How to Run a Marathon (without any training)](/how-to-run-a-marathon-without-any-training-2/) now reached +130 downloads, I decided to tackle a big big challenge (similar to a marathon) this year. I will of course talk about it in an upcoming podcast episode.
Have a lovely week!
xx Lukas
---
# 👑 NLP, Habits & Meditation
> 👑 NLP, Habits & Meditation
- Canonical: https://neurohackingly.com/nlp-habits-meditation/
- Published: 2023-02-05
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: newsletter, nlp, health-fitness, study-techniques, habits-app
👋 Hello friend
in this newsletter, you will find the following content:
**🎙 #1. Podcast Interview: Mastering problems and negative emotions with NLP teaching trainer and psychologist Marian Zefferer**
**🎮 #2. Habitica: my new favorite app to build habits quickly and playfully**
**🧘 #3. Vipassana Meditation: S. N. Goenka explains "What is Vipassana" in 10 episodes**
**💎 #4. Study Tips: From the learning treasure chest, new learning techniques reflected from my everyday life**
* * *
## 🎙 #1. [Podcast Interview](https://open.spotify.com/episode/6WwxTdeOPua7AoF376nrKq?si=3b9006595daf4f9f): Mastering problems and negative emotions with NLP teaching coach and psychologist Marian Zefferer.
The 3-step process of how Marian masters problems and negative emotions
#1. Admit Emotions: Admit the emotions you are feeling right now. Pushing it away only makes the monster bigger.
#2. Questioning Techniques: Make a list of the best questions to have at hand when you are caught up in a problem.
#3. Letting the mind wander: Let the questions work on you and do something completely different. (e.g., go for a run, go for a walk).
🎀 More in **[this week's podcast episode.](https://open.spotify.com/episode/6WwxTdeOPua7AoF376nrKq?si=3b9006595daf4f9f)** (English transcription of the episode will follow next week.)
* * *
## 🎮 #2. [Habitica](https://habitica.com/static/home): my new favorite app to build habits quickly and playfully
I can't believe it is that easy.
Thanks to this app, I established several good habits and gave up bad ones in no time.
### My daily habit list:
❌ No caffeine after 4 a.m.
❌ No consumption of artificial sugar
✅ Meditate for at least 15 minutes
✅ 30 minutes of exercise
✅ fast for 16h & eat for 8 hours
✅ 2 minutes of a cold shower in the morning
Habitica treats your life like a game. There are rewards and punishments as motivation. You can even network and challenge yourself together.
💌 Send me a request; my name is habiticoco.
* * *
## 🧘 #3. Vipassana Meditation: S. N. Goenka explains [What is Vipassana](https://youtube.com/playlist?list=PLPJVlVRVmhc4Z01fD57jbzycm9I6W054x) in 10 episodes
When walking to the train or the gym, I use the NET (No extra time) to listen to S. N. Goenka's 10 x 1-hour videos about Vipassana Meditation.
### My takeaways so far:
* With short daily meditation, we are only scratching the surface of what meditation can do for us
* There is a HUGE difference between intellectually understanding meditation and actually experiencing it.
> Knowledge is potential power. Action is power. - Tony Robbins
* Mastery: experiencing sensations as an observer without reacting to pleasure or pain
I have already done a [podcast episode](/the-power-of-meditation-better-attention-and-concentration/) on the power of meditation. Also, [Tim Ferris](https://tim.blog/podcast/), after hundreds of interviews with the most successful CEOs, athletes, artists etc. says that they all have the following 2 habits:
1. journal
2. meditate
* * *
## 💎 #4. [Study tips](/studying/): From the learning treasure chest, new learning techniques reflected from my everyday life
#1. What we often forget: Learning should be fun. That's why I ask myself the question before every learning session: how can I make this fun and enjoyable?
#2. When learning individual details, try to zoom out and see the "big picture." Where in the big picture does what you've learned fit?
#3. The cramped hammering of knowledge doesn't help. When I am in a relaxed posture and remember to breathe, I can process and absorb information much better. This is a personal reminder for me. 😂
#4. Listening and comprehending what the teacher is saying can make us think we understand what is being said. But to check if we really understand it, we need to answer questions or explain it to a friend.
#5. Do your own thing and don't look at others; it sometimes seems that others can remember and understand everything. However, you don't know how much time they have invested beforehand.
#6. Blog article by Ali Abdaal: [Make a Spaced Repetition Timetabl](https://aliabdaal.com/spaced-repetition/)e to know what you should study today.
#7. When do you need what you are learning? What will the situation look like when you need to recall your knowledge? Knowing something and actually being able to recall knowledge in a future moment is like night and day.
* * *
Feel free to write me if you like today's newsletter.
Have a great week!
xx Luke
---
# 💥 Anticipation is Power
> 💥 Anticipation is Power
- Canonical: https://neurohackingly.com/anticipation-is-power/
- Published: 2023-01-29
- Updated: 2023-09-24
- Author: Lukas Zangerl
- Tags: newsletter, power-of-anticipation
👋 Hello friend
This week's newsletter will be a **short but spicy one.** 🌶
🍅
Post of the week: ➡ [How to overcome Procrastination with this Simple Trick](/how-to-overcome-procrastination-with-this-simple-trick/)
### An impressive thing about aviation is its focus on learning from past experiences and applying the findings to anticipate the future.
Technical: There's always one or more backup systems when the main component fails.
Human: In pilot school, trainees repeatedly simulate possible worst-case scenarios.
Why? To not freeze when a similar scenario happens in real life, but having a plan and executing on it. ⬆ **Mental capacity ⬇ Narrow focus**
## ❗ What if we had a procedure, checklist, and step-by-step plan for the challenges we frequently face in our lives?
Some people may say that they rather continue thinking positively. What you concentrate on, you will get. And I agree.
**However, with the power of anticipation, I am learning to better deal with setbacks and constantly look for possible solutions.**
Like NLP Trainer and psychologist, Marian Zefferer said in this week's interview:
> It's not what happens to you that matters, but how you react to it.
**The podcast episode will be released this week.**
🍦 Have a great week!
xx Lukas
* * *
💛💜 I got great feedback on last week's newsletter [Learning how to learn](/learning-how-to-learn/). Thank you very much, this really helps me out.
* * *
## 💝 Enjoy this newsletter?
**Forward to a friend** and let them know where they can subscribe (hint: [it's here](/newsletter/)).
**Anything else?** Hit reply to send me feedback or say hello.
---
# How to overcome Procrastination with this simple trick
> How to overcome Procrastination with this simple trick
- Canonical: https://neurohackingly.com/how-to-overcome-procrastination-with-this-simple-trick/
- Published: 2023-01-24
- Updated: 2023-09-18
- Author: Lukas Zangerl
- Tags: study-techniques
Barbara Oakley talks about procrastination in the [bestselling book A Mind for Numbers](https://amzn.to/3kHGdbP) and her [inspiring Ted Talk](https://www.youtube.com/watch?v=O96fE1E-rf8). She mentions a simple but very effective solution: **The Pomodoro Technique.**
## 🍅 The Pomodoro Technique: Overcome Procrastination with this simple trick
You set a timer for 25 minutes and work only on one task in front of you.
You do NOT try to reach a goal in the shortest possible time, but **concentrate on what you are doing in the present moment.** The process is the goal. As with meditation, when you get distracted or your mind starts to wander, you gently and kindly bring it back.
Often thoughts like, "Now I can't focus again." Or other self-critical comments will arise. Try to push these gently to the side and return to the task you are working on.
### 🚕 The metaphor of seeing the thoughts of cars driving on a highway helped me a lot.
I sit on the side of a highway and watch the cars drive by in three lanes. I see different models and colors: little pink cars, a big black truck, and so on. I can look at a car for a while, but I don't try to stop it. Above all, it is useless because I cannot stop a car.
Do you know what is meant by the metaphor? :)
When you have been focused on one task for 25 minutes, take a break for 5 minutes.
#### Now, just let your mind wander.
You can go out into the fresh air or relax in your favorite chair and close your eyes.
With the Pomodoro technique, we train the switch between focused mode and diffuse mode. If you want to know more about this, I highly recommend the [Google Talk by Barbara Oakley.](https://www.youtube.com/watch?v=vd2dtkMINIw)
[The Diffused Mode How To Solve A Difficult Problem](/the-diffused-mode-how-to-solve-a-difficult-problem/)
---
# 👨🏫 Learning how to learn
> 👨🏫 Learning how to learn
- Canonical: https://neurohackingly.com/learning-how-to-learn/
- Published: 2023-01-22
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter, study-techniques
👋 Hello friend
With 4.21 ⭐ and over 18.000 ratings, [A Mind for Numbers](https://amzn.to/3iUn7P7) is the best-rated book on Goodreads in the category "learning how to learn."
If you don't want to read the whole book, I highly suggest listening to [the 17-minute Ted Talk](https://www.youtube.com/watch?v=O96fE1E-rf8&t).
## 10 key takeaways of the book [A Mind for Numbers](https://amzn.to/3iUn7P7)
1. 💭 **Visualize the situation when you might use the concepts** you are studying now. How will you apply this in the future?
2. 🚫 **Is this information really relevant**, or can I skip this?
3. 🦖 **Sit in the T-section during class.** [Studies have found](https://journals.sagepub.com/doi/10.1177/0013916580122008) that students sitting in front and in the middle rows are most engaged and receive better grades. (even though they weren't more enthusiastic about the course before)
4. 🎮 **Do not multitask.** Trying to listen and simultaneously researching something on the web is considered multitasking. (and exhausting)
5. 🌍 **Focus on the main concepts and key ideas** instead of trying to record everything.
6. 🙂 **Make it enjoyable.** Written on a sticky note on my laptop.
7. ⏳ **It is normal to have a bad feeling when sitting down to study**; go past the first few minutes and remind yourself that everyone has this feeling.
8. 💚 **Passion is not developed when starting something new.** Passion is developed after practice and over time.
9. 🚞 **If you are a slow learner trying to learn faster is the wrong approach.** Remember that the hiker sees the bees and butterflies (= more profound knowledge), unlike the racecar.
10. 🤹♀️ **You know something telling when to and when not to use the concept.** Also, when you have access to the information at a specific moment, you need it. This is only developed by practice.
* * *
## 👀 Have you seen my latest post?
⏯ [The Diffused Mode: How to solve a difficult problem (when getting stuck)](/the-diffused-mode-how-to-solve-a-difficult-problem/)
**This totally changed the way I think about problem-solving.**
Have a great week!
xx Lukas
* * *
## 💝 Enjoy this newsletter?
**Forward to a friend** and let them know where they can subscribe (hint: [it's here](/newsletter/)).
**Anything else?** Hit reply to send me feedback or say hello.
---
# The Diffused Mode: How to solve a difficult Problem (when getting stuck)
> The Diffused Mode: How to solve a difficult Problem (when getting stuck)
- Canonical: https://neurohackingly.com/the-diffused-mode-how-to-solve-a-difficult-problem/
- Published: 2023-01-20
- Updated: 2023-10-18
- Author: Lukas Zangerl
- Tags: study-techniques, learning, diffused-mode, focused-mode, solve-a-difficult-problem
In her bestselling book [A Mind for Numbers](https://amzn.to/3XpaXMV), the author Barbara Oakley writes about 2 modes of learning: **The focused mode and the diffused mode.**
#### The focused mode is activated when solely focusing on the task in front of you, like doing a math equation or reading a science book.
Barbara Oakley uses the metaphor of a pinball machine. The thoughts don't have any space to get information out of other parts of the brain. You are in tunnel vision and, like horses, don't see right or left.
Focused Mode: From the book A Mind for Numbers (page 15, kindle edition)
#### The diffused mode is present when doing relaxing activities like hiking or sports. The mind wanders.
The diffused mode is useful when trying to find a solution to a difficult problem you are stuck on. In the diffused mode, you can access other areas of your brain. Suddenly you can access information you would have never thought of in the focused mode.
Going back to the pinball machine metaphor, there is more space and, thus, a way to find different solutions.
Diffused Mode: From the book A Mind for Numbers (page 15, kindle edition)
**The worst thing you can do is to try to stay focused** when you are stuck on a problem.
#### An Example of a great man using the diffused mode of thinking to his advantage to solve difficult problems
When Thomas Edison was stuck on a problem, he relaxed in his chair and dozed off with his keys in his hand. When he was about to fall asleep, his keys fell and woke him up. This was when the brain switched to the diffused mode of thinking. Most of the time, he then had the answer to his problem.
#### Things you can do to let your brain switch to the Diffused Mode
* Sauna
* Ice Bath
* Hiking
* Walking
* Meditating
* etc.
**How to access the Diffused Mode? Do any activity where your brain can relax and think of other things.**
Every person has their own unique way of going into diffused mode.
I love to go into the sauna or take an ice bath. Afterward, I feel how my whole brain and body reset. I have the best ideas when in the diffused mode of thinking - relaxing after a 15-minute steam sauna.
#### When I study, I try to study for about 30-45 minutes and then take a short break.
During the break, I do not allow myself to go onto my cell phone. I sometimes lay in bed for some minutes, let my mind relax, and doze off. This lets me switch from focused to diffused mode.
### Summary
There are 2 modes of thinking: the focused mode and the diffused mode.
The focused mode is essential for rational thinking, like maths and science. The diffused mode is suitable when getting stuck on a problem or creative work.
A video of Barbara Oakley explaining the diffused and focused mode
* * *
▶▶▶ Look at my [Ultimate Study Guide](/the-ultimate-study-guide-how-to-study-effectively-for-exams/) to learn more about maximizing learning outcomes with to-the-point study tips. (backed up by research)
---
# 7 unique learning methods and how to use them
> 7 unique learning methods and how to use them
- Canonical: https://neurohackingly.com/7-special-learning-methods-and-how-to-use-them/
- Published: 2023-01-18
- Updated: 2023-12-16
- Author: Lukas Zangerl
- Tags: podcast, study-techniques
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
* * *
7 spezielle Lernmethoden und wie man sie anwendet | Teil 1 | RSS.com
#### Transcript
#00:00:00-0#
Yes, hello, and welcome to the third podcast episode today. I'm going to keep it short. I'm going to talk about seven learning strategies today. So, I've been looking for a long time. Because things didn't go so well for me at school, I realized I had to change something for the future. And I've spent the last six years reading a lot of books, audiobooks, yes, I think about seventy, eighty, maybe even a hundred books about learning and how to learn. And that's where I found many cool strategies in coaching, and I want to share a few with you today.
#00:00:49-9#
I've now looked again in my documents, I've also googled everywhere on the internet, and I've found a few cool ones that are maybe not so well-known, so not everybody knows them. Number seven is that you put yourself out there. So, I don't know. That's a book "Ultra Learning." It's from Scott Young that comes up. I don't know if you're familiar with that. So, if you learned French in school, do you still know French? I don't know about you, but it's not like that for me. And that's why, yes, when you're learning a language, for example, it's best to go to the environment where you can practice the language, that is, to be fully immersed in it. If you don't have the opportunity, then if you want to learn a language, for example, you simply set everything in the language, so the cell phone, you watch episodes in the language, if you are watching TV or Netflix, then read the newspaper in the language. And that's something that also the book Ultra Learning says."
#00:02:05-8#
It's also like that with the Tony Robbins event. I don't know if you know that, but if you've been to "unleash the power within" now, you see that that's really hard work, so really spending 16 hours for four days a day just state management and just, yeah, being in a good state, feeling good. Then it's just easier to go into that feeling later when you're not doing so well. Right, that was it with point number seven.
#00:02:41-3#
Then the point number six, maybe some of you know this, but this is the Feynman technique. So the Grade Explainer, that was the Richard Feynman. He was known for explaining complex concepts in simple language. So, if you have something about, yes, let's take physics, that you then really do on a simple concept as if you were describing it to a five-year-old. And I think there's a cool video about it where he explains before. And yeah, give it a try. So, it's not easy. It's easy to mess around with complex terms, but to explain it, in simple language, you have to really, really understand the topic, and of course teaching, so who we're teaching it to, is something where you just come up with, "There's still a hitch. I could learn more about that."
#00:03:52-6#
And the fifth thing, point five, is to take questions instead of notes. I recently wrote a blog article with various studies; I'd be happy to link it to you below; that note-taking makes little sense, or rather doesn't contribute much to learning. Suppose you compare it now with Active Recall and Space Repetition. In that case, you ask yourself questions about where your brain has to work or repeat periodically so that you say: "Okay, now I'll repeat the material after a day, then after a week, then after a month", to break the forgetting curve. And there is something very, very cool. It's Notion. It's a note app, and you can store a huge database. And I use that too. It's also free. So I'm happy to link you to that in the description below. That's an affiliate link because I think that's mega cool. So, I think for three or four years now, I've been using that. I had the paid version back then as well. I think it was five dollars a month, and I used that. And yeah, it's just mega cool because you can use such a cool feature.
#00:05:16-5#
So, you have a question, and then you click on it, and you can hide the answer. And if you now say, okay, you're sitting in a lecture, and you're now just writing down the questions, and you're writing down the answers afterward. Your brain has to make an effort to answer the questions, and you don't just read through the notes and think, "Okay, yeah, I already know that anyway, I already know that." Because there is simply a difference between knowing what is meant and then working it out yourself, that is, answering the questions yourself. And I realize now that I don't have enough time to go through all the points with you. Therefore, I will discuss the remaining four points in the next video. If you want to know the points already, you can subscribe to my newsletter and have a look at all the points. You will get access to the whole library with all newsletters about learning with NLP. And yes, I wish you a lot of fun and see you next time. Ciao, ciao!
### CONNECT WITH ME - NEUROHACKINGLY
💌 [Subscribe to my weekly Sunday newsletter](/newsletter/) for evidence-based study techniques and proven self-coaching techniques.
[👀 Blog](/blog)
[📷 Instagram](https://www.instagram.com/neurohackingly/)
[🐦 Twitter](https://twitter.com/neurohackingly)
### ⭐️ Leave a review
If you enjoy listening to this podcast, please leave a [5-star review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300)\- even a few words (lessons learned, actions taken - any feedback) are highly appreciated. 🤗
---
# What is Wisdom?
> What is Wisdom?
- Canonical: https://neurohackingly.com/what-is-wisdom-podcast/
- Published: 2023-01-18
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: podcast
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
* * *
## 🎙 About the episodes
I talk with my [coach Bernd](https://sites.google.com/view/cube-coaching/startseite?pli=1) Cürten about the topic of wisdom and knowledge.
* What is the difference between the two?
* And what is a wise person anyway?
Bernd Cürten is a leader for over 25 years, mentor, potential development- and life coach.
Have fun listening!
00:00:00-0# Yes, hello, and welcome again to a podcast episode. I, unfortunately, didn't get to post in the last couple of days, but I will do all the more now, so I will catch up on the last couple of days and then upload to you daily, maybe one or more like an episode or extend it a little bit more so that we get to the 21 episodes total. So, I will keep that promise.
But now to the topic of today's podcast: Today there is an interview about the difference between knowledge and wisdom. And the whole thing I discuss, or rather the coach tells us, is that my coach, a former coach, you can say, is a mediator, a systemic coach, and yes, he's been working as a leader for over 25 years. He is, yes, I must say, a person who can express even complex things very simply. And when I was editing, I was already thinking, "Hey, this is so pleasant to listen to," and this is none other than Bernd. I can link you to his page below and yes, start into the topic right now. So, Bernd tells us something about wisdom, knowledge, and what that is. Have a good time with that.
Coach Bernd
00:01:52-9# To gain knowledge, add something every day. To gain wisdom, take something away every day. Imagine you want to cook a stew. What do you do? Gather an incredible amount of ingredients together: a lot of fresh vegetables, maybe bacon, and so on; many beautiful ingredients are all good and essential in their own right. That would be, for example, the knowledge that you collect. And then you start cooking that and then boiling it, almost condensing it. Then something completely new emerges from it, and it even becomes less in the result and it becomes incredibly tasty, and that is then perhaps the wisdom, to describe it in this image.
Wisdom, in my eyes, means reducing complexity to the essentials. It's one possible definition of wisdom. There are so many other official definitions of wisdom, or things that, say, mean something, that I've also thought about how to express it. First of all, yes, we want to know a lot. We want to know as much as possible. We soak up knowledge like a sponge and absorb all that first. This is very, very important to collect everything that happens and to open our antennas.
We collect it either cognitively, via the mind or the head, or emotionally. That is also important. We have not only cognitive knowledge, as you know, but also emotional knowledge. That is often reduced to: "Only what I have practiced here in my consciousness and mentally is knowledge." No, no. We have tremendous experiential knowledge, which is then also somatized. Some talk about the subconscious, and some talk about somatic markers. Ultimately, it's all that we take in and feel through all the senses. And if we take all of this together as knowledge, which then continues to grow in the course of life, if we are interested in what is happening around us, then this is a vast treasure, which is also great.
Knowledge then becomes wisdom when I reduce again from this growing and recognize its essentials by naturally recognizing connections. You've just started: "Ah, I know that with the roles and so on," by bringing that into connection with each other. There is probably no knowledge that is the same for everyone or no wisdom that is the same for everyone, but I think it is essential to know what is wise for me. When am I wise or living wisely? And that also has a lot to do with individual things and, of course, individual experiences. But in the end, it's always a matter of reducing, of finding out the essentials from what I know. And that, I would say, is wisdom.
#### Transcript: Wisdom Nr.1
00:00:00-0# Yes, hello, and welcome again to a podcast episode. I, unfortunately, didn't get to post in the last couple of days, but I will do all the more now, so I will catch up on the last couple of days and then upload to you daily, maybe one or more like an episode or extend it a little bit more so that we get to the 21 episodes total. So, I will keep that promise. But now to the topic of today's podcast: Today there is an interview about the difference between knowledge and wisdom. And the whole thing I discuss, or rather the coach tells us, is that my coach, a former coach, you can say, is a mediator, a systemic coach, and yes, he's been working as a leader for over 25 years. He is, yes, I must say, a person who can express even complex things very simply. And when I was editing, I was already thinking, "Hey, this is so pleasant to listen to," and this is none other than Bernd. I can link you to his page below and yes, start into the topic right now. So, Bernd tells us something about wisdom, knowledge, and what that is. Have a good time with that.
Coach Bernd
00:01:52-9# To gain knowledge, add something every day. To gain wisdom, take something away every day. Imagine you want to cook a stew. What do you do? Gather an incredible amount of ingredients together: a lot of fresh vegetables, maybe bacon, and so on; many beautiful ingredients are all good and essential in their own right. That would be, for example, the knowledge that you collect. And then you start cooking that and then boiling it, almost condensing it. Then something completely new emerges from it, and it even becomes less in the result and it becomes incredibly tasty, and that is then perhaps the wisdom, to describe it in this image. Wisdom, in my eyes, means reducing complexity to the essentials. It's one possible definition of wisdom. There are so many other official definitions of wisdom, or things that, say, mean something, that I've also thought about how to express it. First of all, yes, we want to know a lot. We want to know as much as possible. We soak up knowledge like a sponge and absorb all that first. This is very, very important to collect everything that happens and to open our antennas. We collect it either cognitively, via the mind or the head, or emotionally. That is also important. We have not only cognitive knowledge, as you know, but also emotional knowledge. That is often reduced to: "Only what I have practiced here in my consciousness and mentally is knowledge." No, no. We have tremendous experiential knowledge, which is then also somatized. Some talk about the subconscious, and some talk about somatic markers. Ultimately, it's all that we take in and feel through all the senses. And if we take all of this together as knowledge, which then continues to grow in the course of life, if we are interested in what is happening around us, then this is a vast treasure, which is also great. Knowledge then becomes wisdom when I reduce again from this growing and recognize its essentials by naturally recognizing connections. You've just started: "Ah, I know that with the roles and so on," by bringing that into connection with each other. There is probably no knowledge that is the same for everyone or no wisdom that is the same for everyone, but I think it is essential to know what is wise for me. When am I wise or living wisely? And that also has a lot to do with individual things and, of course, individual experiences. But in the end, it's always a matter of reducing, of finding out the essentials from what I know. And that, I would say, is wisdom.
#### Transcript: Wisdom Nr.2
I would still have a point, which is important, and perhaps also again describe the practical application of wisdom in these times in which we live that also goes very deep.
If wisdom reduces complexity, so to speak, then that also means that we give up knowing and give up what has always been important for us. That means that we also give up things that maybe always so it is, so it is conclusive and logical and free ourselves again for something new and when we give up something we know.
So imagine there are people who are incredibly knowledgeable, so they've studied all kinds of things, they've got doctorates, they're recognized That's also a little loss experience, especially when we think in terms of roles It just makes me what I am—the executive with the title "blah blah blah." It makes me something—that I'm the professor—when it does this.
He goes so far and says We are all in roles on the road. That is also known in terms of roles on the road, and these roles are imposed on us from childhood, say, and on the job anyway. We define ourselves through these roles, but these are not us; these are only the roles, and I have to free ourselves from these roles and always look at what there is for a person behind when I introduce myself. I put myself as a code for a leader.
But that's just the role, that's not the person, and if you free yourself from that and say Here I am with all that I, what I can, on itself can't, what I have and we can meet like that, if we are able much, much more together.
than we are able to do today. We don't entrench ourselves, we are really worth as we are as we are, that's how we are, that's how valuable we are and we don't even have to measure that somehow. That is a completely different attitude. With that comes all the training schools for schools and so on.
And perhaps, and this is the great art in these times, which are so complex and so unpredictable, precisely this is a great wisdom, to give up something and make room for something new, that is always also a piece. As I said, loss of personal identity I think that's a really big key in the times that we're living because these just aren't anymore. They're always so predictable or so yes-or-no that I don't have to explain that to you.
I mean, we are in such incredibly open, exciting, also crisis times, That is very, very important, is then always sure to ask again, and that is then also wisdom again to say That, what was right yesterday, it is no longer today. I have learned that it is also a kind of wisdom to be able to do that, and you know, certainly many people who hold on to what has always been right for them or has always been right will always remain right because they have learned it that way, and they are proud of the fact that they have mastered this knowledge. That would be another point that is perhaps quite interesting, especially in these times.
### CONNECT WITH ME - NEUROHACKINGLY
💌 [Subscribe to my weekly Sunday newsletter](/newsletter/) for evidence-based study techniques and proven self-coaching techniques. (highly recommended)
[👀 Blog](/blog) for detailed in-depth reading
[📷 Instagram](https://www.instagram.com/neurohackingly/) for photos
[🐦 Twitter](https://twitter.com/neurohackingly) just for fun
### ⭐️ Leave a review
If you enjoy listening to this podcast, please leave a [5-star review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300)\- even a few words (lessons learned, actions taken - any feedback) are highly appreciated. 🤗
---
# My Favourite Tool to make Digital Highlights and store them in One Central Place
> My Favourite Tool to make Digital Highlights and store them in One Central Place
- Canonical: https://neurohackingly.com/my-favourite-tool-to-make-digital-highlights-and-store-them-in-one-central-place/
- Published: 2023-01-18
- Updated: 2023-09-16
- Author: Lukas Zangerl
- Tags: tools
I love making digital highlights and notes of things that resonate with me.
And since I love making digital highlights and notes of things that resonate with me, I have a handful of tools I use repeatedly. They have become part of my daily habit, and I recommend them to anyone and everyone.
## Here are my favorite tools to make digital highlights and notes of things that resonate with me:
**#1. Readwise**
Never forget what you have highlighted.
[Readwise](https://readwise.io/i/lukas095) connects with and **saves highlights** from your favorite reading apps like Kindle or Shortform. You will **regularly receive highlights** you made in the past via email.
[Readwise](https://readwise.io/i/lukas095) uses spaced repetition. It shows you your highlights in timely spaced intervals. (one day, one week, etc.)
**#2. Reader**
[Reader](https://read.readwise.io/) will connect to your Readwise account.
Readwise then exports your highlights to your [favourite note-taking app](/my-favourite-apps/). There you can change your highlights for your own needs.
In this graphic, you can see what [Reader](https://read.readwise.io/) can do.
Reader's functions
If you end up using these tools, let me know what you think!
If you liked this short post, check out my latest post where I write about my [apps I use on a daily basis.](/my-favourite-apps/)
---
# Planning is everything
> Planning is everything
- Canonical: https://neurohackingly.com/planning-is-everything/
- Published: 2023-01-17
- Updated: 2023-09-06
- Author: Lukas Zangerl
- Tags: productivity
That's why I always try to plan what I will do the next day. Otherwise, I come home tired in the evening and don't know where to start.
Throughout the day, decision fatigue increases. This is why I decide one day before what to do the next day.
I am coming home in the evening and following the plan I prepared yesterday. Not much thinking, just doing.
#### 🌱 The plan for tomorrow looks like this
18:00 Come home, buy something to eat, and nap for about 20 minutes / meditate
19:00 Go to the gym to train legs and upper body, maybe one-time sauna
21:00 To a recap of what I learned today for 20 minutes (active recall and spaced repetition)
21:30 Make everything ready for tomorrow
22:00 Listen to one fiction audiobook to get my mind ready for sleep
22:30 Sleep
* * *
In the last few days, I noticed again how important sleep is and how important it is to look after oneself.
#### 👨🎓 Other things I learned this week
1. The perception you have of yourself is very different from the perception others have of you.
2. Self-reflection is one of the most valuable tools you can have. Knowledge can be learned in a relatively short time. Developing a strong mindset is a lifelong process.
3. Taking notes of things I don't know in class.
4. Ask me questions that could come up on the exam when listening to a lecture.
5. Tiny habits of, for example, 15min writing every day cumulate to vast amounts at the end of a week, month, year...
#### ⛅ Things I have not found a solution to yet
1. Everything can be optimized. When to stop optimizing and outsource the work I have to do.
2. How to publish blog posts that are satisfying (for me) without compromising quality in less than 15 minutes.
---
# 🌜 My Productive Evening Routine
> 🌜 My Productive Evening Routine
- Canonical: https://neurohackingly.com/my-productive-evening-routine/
- Published: 2023-01-15
- Updated: 2023-03-26
- Author: Lukas Zangerl
- Tags: newsletter, productivity
👋 Hello friend
**For years I have been experimenting with establishing the perfect productive evening routine. ✨️**
Great [books like Atomic Habits](https://amzn.to/3H7ijz7) helped me implement those habits into my evening routine. I recently stumbled across [a podcast episode from Tim Ferris](https://www.youtube.com/watch?v=T2r1jyhT2vg) and the author of Atomic Habits, James Clear, where they share some helpful tips on implementing habits for the new year.
_Note: This is my ideal evening routine, unfortunately not yet fully established, as you can tell by the time the email reaches you._ 😉
## 🌛 My productive evening routine: Daily Schedule
#### 4.00 PM: No more caffeinated drinks
No caffeinated drinks after 4 PM because caffeine has a half-life of 6 hours or more. This can keep you awake.
#### 6.00 PM: 20 minutes run immediately after coming home
Change into the prepared running outfit and run for about 20 minutes (laying in bed and scrolling through social media = game over)
#### 6.30 PM: Cold exposure in the lake or shower for 2 minutes
#### 7.00 PM: Cooking and enjoying a meal while mindfully eating. (no Youtube, Instagram, etc.)
[Headspace](https://www.headspace.com/) has excellent guided meditations for every scenario in life, like mindful eating.
#### 8.00 PM: Do 2 - 3 administrative tasks
#### 8.30 PM: Study time till 10.00 PM
Use active recall of what I learned today and prepare for tomorrow.
If I encounter one of the 15 most common study problems, I look at the cheat sheet on my [Studying Page.](/studying/)
[](/studying/)
(Link to studying page)
#### 9.00 PM: Turn off all lights from the ceiling 🔝 and dim lights shining from the side.
Twitter Post from @hubermanlab
On my computer, a blue-light blocker (F.lux for Windows) automatically activates, and my phone switches to sleep mode.
#### 10.00 PM Wind down time
Read a fiction book, and occasionally yawn - as it fools the body into thinking you are tired (even if you are not)
#### 11.00 PM: Sleep 😴
**The best book on Sleep**: [Why We Sleep](https://amzn.to/3w74Jpe)
Listen to **my podcast episode** on [how to optimize your sleep.](https://open.spotify.com/episode/3KnSZYdry99j3bVSW1cH68?si=0f3305ebe78c4864)
I hope you found the evening routine helpful and can pick some elements from it to integrate into your evening routine.
Have a great week!
xx Lukas
* * *
P.S. Do you have a habit of doing a weekly review? Hit reply to let me know.
[The first post on this blog was about my weekly review](/weekly-review/) on August 3, 2022.
---
# 🍎 Seeing the apple or the whole tree
> 🍎 Seeing the apple or the whole tree
- Canonical: https://neurohackingly.com/seeing-the-apple-or-the-whole-tree/
- Published: 2023-01-09
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: newsletter, tools
👋 Hello friend,
* * *
This week's topic:
#### Do you know that kind of people walking around like newspapers, telling you the latest gossip?
They tell you things like: "_It would help if you bought that; it will increase in value._" Or "_If you just learned this skill now, you have a great future ahead of you_."
The problem is that people often tell you what they heard or read without questioning the underlying building blocks.
> The thoughts of others imprison us if we're not thinking for ourselves. - [https://fs.blog/first-principles/](https://fs.blog/first-principles/)
* * *
#### Our brain is lazy and takes the shortest route. Understanding something to its core, however, requires time and effort.
Often we tell ourselves to be under time pressure, not realizing that if we understand something to its core, we'll save so much time in the future. It's the difference between writing something in sand or chiseling it into hard solid rock.
* * *
#### When you think of an apple tree, First Principle Thinkers don't focus on the shiny red apple hanging on the tree.
They see the whole tree and ask themselves how it came to be. They look at the roots, the trunk, and the big branches before they get into the leaves and other details.
How else will there be something to hang on to?
> The difference between reasoning from first principles and reasoning by analogy is like the difference between being a chef and being a cook. If the cook lost the recipe, he'd be screwed. On the other hand, the chef understands the flavor profiles and combinations at such a fundamental level that he doesn't even use a recipe. He has actual knowledge.
> [https://fs.blog/first-principles/](https://fs.blog/first-principles/)
* * *
#### Questions to ask oneself to build a foundation of understanding
#1. Why do I think it is true?
#2. Do I actually understand it? What if it was the complete opposite?
#3. How could I break it down further or simplify it?
**This process helps you build something that lasts.**
* * *
### Posts this week
👉 [3 evidence-based hacks on how to stop being stressed when self-studying](/3-evidence-based-hacks-on-how-to-stop-being-stressed/)
👉 [6 hacks for a miracle morning routine to go with more energy and ease through the day](/6-hacks-for-a-miracle-morning-routine/)
* * *
### Podcast Episodes
👉 [The power of meditation (better attention and concentration)](/the-power-of-meditation-better-attention-and-concentration/)
👉 [No motivation to study? Try the problem-solution metaphor!](/no-motivation-to-study-try-the-problem-solution-metaphor/)
* * *
### 💝 Enjoy this newsletter?
**Forward to a friend** and let them know where they can subscribe or share it on social media (hint: [it's here](/newsletter/)).
**Anything else?** Hit reply to send me feedback or say hello.
* * *
👀 Also, I updated the whole Neuro-Linguistic Programming Page. Take a look.
Have a great week!
xx Lukas
---
# Doing 1000 push-ups a day
> Doing 1000 push-ups a day
- Canonical: https://neurohackingly.com/do1000pushups/
- Published: 2023-01-07
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: health-fitness
## 👶🏼 Present self meets 18-year-old self
I wonder what my 18-year-old self would have said to my "1000 push-ups a day challenge"?
> Lukas, that's too much cardio. You'll lose muscle doing that. Eat more, do fewer reps. - 18-year-old-Lukas
When I look at old pictures from when I was 20 years old, I feel a sense of pride.
Daily training, preparing meals, eating meals, etc. took a lot of time but also brought restrictions. I was trying not to burn too many calories. I had to eat tons of food just to maintain weight.
The gym was my second home. 🌈
On vacation, a gym within 1km from my hotel and an All You Can Eat Buffet were requirements I ticked in my "hotel search filter". lol
This phase also came to an end. Latest when I ran a marathon. Now I feel a lot better in my body and can go on holiday without dumbbells in my luggage. Cardio is no longer a cuss word 😉
### I learned how important time and energy management is.
## ⏲ Time management.
Time management because some days it's just not possible to get everything done that you set out to do.
The professor's simple trick, that you should first put big stones, second pebbles, and finally sand in a glass, does not work. Read more in one of my favorite books on time management, [Four Thousand Weeks: The smash-hit Sunday Times bestseller](https://amzn.to/3Gi8WLk) by Oliver Burkeman.
There are just too many big rocks that the glass is overflowing. That's exactly how it was for me this Sunday.
**I attended and finally completed my NLP (Neuro-Linguistic Programming) trainer training from 10:00 am to 6:00 pm.**
Afterward, I went to the gym with a good friend, and we had dinner at my place. I did the first 120 pushups in the morning and the rest in the evening at the gym. Regarding the timing, my conclusion is:
good old tissue and pen
Since you can sometimes lose track after a few hundred push-ups, I resorted to pen and paper.
## 🔋 Energy management
Energy management is important because no matter how effective your time management, if you don't have energy, every task feels though to complete.
Especially sleep, a good diet, and exercise play an essential role. If you want to know more [feel free to listen to my podcast episode about sleep](/). I talk about top tips I tested to fall asleep within a few minutes.
In the podcast [episode about nutrition,](/) I share exciting insights on brain food.
#### 📆 I learned about energy allocation.
I realized that I shouldn't immediately start doing 20 pushups without rest.
When I do, I reach my limit too quickly, and my muscles are exhausted. I agreed with myself on 10 pushups and thus found a good balance between rest and exercise.
{/* TODO: re-embed video from Bunny.net */}
video 1000 pushups
I know it looks like I'm doing one pushup at a time. However, I swear there were at least two. 😜
How many did I actually manage to do? When I managed just over 500 push-ups, I fell into bed. 😴
If you want to read more about physical and mental fitness, I recommend [checking out the section on mindset.](/mindset/)
---
# 3 evidence-based tips on how to stop being stressed when studying
> 3 evidence-based tips on how to stop being stressed when studying
- Canonical: https://neurohackingly.com/3-evidence-based-hacks-on-how-to-stop-being-stressed/
- Published: 2023-01-07
- Updated: 2023-12-11
- Author: Lukas Zangerl
- Tags: study-techniques, learning, barbara-oakley
5 years ago, I didn’t know how to stop being stressed when self-studying.
Today, I am a calm thinker.
## Here are 3 evidence-based hacks I’ve learned about how to stop being stressed when studying
### #1. Have a tidy room before you start studying.
Studies have shown that clutter distracts from focusing on the task ahead. The same goes for constant popups on your phone or laptop. Your brain has to switch tasks constantly.
A Harvard study found that students studying in a clean room [could complete tasks for 7.5 minutes longer](https://smallbiztrends.com/2018/01/clean-office-increases-productivity.html) than students studying in a cluttered room.
The best time to tidy your room is in the evening when your energy is low.
### #2. Activate your diffused thinking mode by meditation, breathing exercises, or doing nothing.
I know this can be uncomfortable. But, I have experienced great ideas and solutions to problems by letting my mind wander.
As Barbara Oakley describes in her book [A Mind For Numbers](https://amzn.to/3X70Uvw), it is best to turn on your brain's diffused mode to find a solution to a new problem.
[](https://amzn.to/3jZenal)
The diffused mode is achieved [by letting the mind relax](https://www.verywellmind.com/reduce-tension-with-progressive-muscle-relaxation-3144608).
### #3. Switch devices: When stressed studying on your laptop, continue on your PC.
Writers use the same technique when editing their articles to get a different perspective on their work.
* * *
**Want to know more about how to study effectively for exams?**
Read the [evidence-based study guide](/the-ultimate-study-guide-how-to-study-effectively-for-exams/) for free, powerful advice on preparing and acing your exams.
Sign up for [my newsletter to not miss any studying advice](/newsletter/) in the future.
---
# The power of meditation (better attention and concentration)
> The power of meditation (better attention and concentration)
- Canonical: https://neurohackingly.com/the-power-of-meditation-better-attention-and-concentration/
- Published: 2023-01-05
- Updated: 2023-09-07
- Author: Lukas Zangerl
- Tags: podcast, health-fitness
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
* * *
Die Macht der Meditation (bessere Aufmerksamkeit und Konzentration) | RSS.com
These are my major insights after having attended a Vipassana Meditation Seminar:
1. Keep on working patiently and persistently. Progress will come soon or late. (Pretty basic, but so essential)
2. Everying is temporary. Feelings, thoughts and also people will soon or later pass.
3. If you want to tame your monkey mind, don't try fighting or arguing with your monkey. Don't give it any attention and let it jump and bump around.
4. 3 hours meditation without moving helps to develop your determination muscle and willpower muscle.
5. To get out of your mind, you have to get out of your body. From Bill Gates, who goes for walks to think, to Tony Robbins and Goenka, every "achiever" praises movement.
## 🎙 About the episode
A [great playlist](https://www.youtube.com/playlist?list=PLlb2aTuor6J_dzRn0W1PE_9RDAjKKtTe-) by S.N. Goenka about Vipassana Meditation. Short understandable videos, also suitable for beginners.
[An interview](https://www.youtube.com/watch?v=x6tMLAjPVyo) with bestselling author Yuval Noah Harari about the 2 most important skills of the future.
If you want to practice daily meditation, I can highly recommend the [app Headspace](https://www.headspace.com/de), I've been using for at least 5 years.
**On Headspace you can find short 1 - 20 minutes guided meditations on topics like frustration, overwhelm, impatience, or other topics you might currently experience.**
The best quote I know on meditation:
> "If you don't have time to meditate, you should meditate even longer."
My favourite meditation techniques are focusing on a particular sensation, doing a bodyscan (where you scan your body from head to toe) and focusing on the in- and exhale.
**I try to meditate at least 15 minutes a day, in the morning**. During the day I normally try to come back to my breath if I feel stressed or have other cues that remind me of my breath.
When I take a nap in the afternoon, I focus on my breath for the first 10 minutes. I notice that I'm then energized, even if I consumed a big meal for lunch before.
One of the things that stuck with me the most was to remember that the effects of meditation take time to evolve, months or often even years.
It is a lifetime process, and if I desperately try to experience the positive effects while meditating, I certainly have not understood how meditation works.
🤓 If you prefer reding over listening, you can click on the full transcription of today's episode "The Power of Meditation."
## ✍ Full transcription
#### 00:00:00-0#
Yes, hello, hello, and welcome to the podcast episode. Today it's about a topic where you actually think it's funny that I haven't done an episode about it yet - now it's about fifty episodes in total, I think - because it's something that has helped me a lot at least in my learning and I also think in general it's very, very helpful in any life situation, so whether it's professional or personal. Mediation helps, I think, very, very much. And now countless studies have been done that it sharpens the focus and that you can also think more clearly through meditation, so you can focus better and above all simply find the focus again.
#### 00:00:55-9#
I want to talk about Vipassana meditation today. I watched a couple of videos today from, I don't know now if it's the inventor. Anyway, the S. N. Goenka, that's his name - I don't know now if I'm pronouncing it right - but he explains it mega, mega well. I can link the playlist from him below. There are short videos where he describes how to deal with these emotions and how to practice it. And yes, I think it's a mega exciting topic. It's difficult to grasp if you don't try it yourself, and he just really talks about you have to try it, because it's one that you grasp it intellectually, but yeah, it's like riding a bike. There you can talk about it a little bit and know how to do it, but if you haven't tried it, then you don't know how to do it. And yes, he brought such a cool example, because the Vipassana edition is simply about observing, so the feelings, the feelings that you have in the body, the thoughts and now not always say, "Why do I think this or why did I say this again in the past and I could then do it differently in the future. Ah, yes, exactly, okay, then I'll just say something different and that will certainly be better received."
#### 00:02:29-7#
And that's exactly what you shouldn't do. So, one should then really try that one is neither in the past nor in the future, but really in the present, and he describes it in such a way that one then really learns to see again, that is, real seeing. As soon as we're, I don't know, hungry, we think to ourselves, "Now I'm fully hungry. I finally got the banana." But as soon as I kind of have the banana in my mouth a little bit, I'm already thinking about something else. And yes, that's just the way it is. Once you really observe the thoughts, you actually notice that quite well. And Vipassana meditation, it's really about mindfulness actually.
#### 00:03:15-6#
So in principle, I think it's a cool example: well, when you look up at the sky, you see the clouds. And the clouds go by. And if the clouds are the thoughts, then you see the thoughts passing by and you don't hold on to a cloud and somehow try to bring it back and see what you can do with it, but you just let it move on. And if you look a little bit longer at a cloud, then you easily bring your focus back to your breathing and focus on it again. And then maybe a big cloud comes again, a thundercloud, and it has all our attention, but then I come back again slowly. And that's exactly how it is with meditation. And I think the cool thing is: What is behind the clouds and what is one hundred percent behind the clouds? Because that is the sun, that is a blue sky. The sun, it's actually always behind the clouds. We know it's actually temporary. So the good thoughts as well as the bad thoughts are only temporary.
#### 00:04:23-1#
And that also reminds me a little bit of stoicism because it's really temporary and you shouldn't evaluate it, so think like, "Yeah, now I have good thoughts." Yes, and it has zero to do with religion somehow. What I want to bring last: I saw such a cool interview today with Yuval Noah Harari. So, this is an author, he wrote "Sapiens", I think that's what it's called, and kind of something with "21 Lessons for the 21st Century". And yeah, he's a mega smart guy. He spends two months a year on Vipassana retreats, studied at Harvard and knows a lot about physics, and he says that nobody can really say, but in the next few years there will be a lot of changes in the job market and a lot will be automated, truck drivers will be replaced in 2025, he said, and the one thing that you should learn, that's really important, that you should teach your children now, is emotional intelligence.
#### 00:05:33-2#
So, that you really sort of learn how to deal with yourself, how to deal with your mental state, with your brain, because if you can do that, then you can react flexibly and adapt to the different job situations depending on the job situation. And that's the one thing he really said that's important. I'll link it. Then we'll have the videos below, and yeah. Until then. I hope you enjoyed it and I'll see you soon. Ciao, ciao!
### CONNECT WITH ME - NEUROHACKINGLY
💌 [Subscribe to my weekly Sunday newsletter](/newsletter/) for evidence-based study techniques and proven self-coaching techniques.
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### ⭐️ Leave a review
If you enjoy listening to this podcast, please leave a [5-star review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300)\- even a few words (lessons learned, actions taken - any feedback) are highly appreciated. 🤗
---
# 6 miracle morning hacks to have more energy throughout the day
> 6 miracle morning hacks to have more energy throughout the day
- Canonical: https://neurohackingly.com/6-hacks-for-a-miracle-morning-routine/
- Published: 2023-01-04
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset
Today I will share my miracle morning routine with you.
Establishing a proper morning routine (including these 6 hacks) will **set you up for the day**. You have laid the foundation to build upon and will notice more energy, motivation, and ease through the day.
I have been perfecting my morning routine for years by following people like [Ali Abdaal](https://aliabdaal.com/how-i-plan-my-day/) and [Dr. Huberman](https://hubermanlab.com/).
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
## 🌞Here are my 6 hacks for a miracle morning routine to get more energy and ease:
### #1. I have enabled the sleep mode on my phone that engages from 22:30 to 07:00.
It turns the phone screen to black and white and disables all notifications.
It hinders me from looking at the phone before bed and first thing in the morning.
### #2. I go outside to let light shine into my eyes and let my body feel today's temperature.
Studies [like this one](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/) show that light in the morning improves sleep, mood, and general well-being.
Within the first 30 minutes of waking up I open my curtains and let fresh air inside my room. Then I go onto my balcony (without socks, to "ground" myself) and let my inner cycradian clock know that it's daytime.
### #3. I ask myself the following 3 questions to prime myself for the day.
one: Should I focus on what's missing or what I have?
two: Should I focus on what I [can't or can control today](https://www.tonyrobbins.com/stories/business-mastery/from-taking-care-to-taking-control/)?
three: Should I focus on the past, the future, or the present?
### #4. I drink half a litre of water to compensate for water I lost while sleeping (+ a little bit of salt) and avoid coffee in the first two hours after waking up.
Neuroscientist and podcaster Dr. Andrew Huberman recommends delaying coffee intake by 90 to 120 minutes after waking up.
The reason behind this theory is to avoid a caffeine crash in the afternoon. If you want to know the science behind this phenomenon [listen to the 3-minute snip.](https://podclips.com/c/why-andrew-huberman-avoids-caffeine-for-152-hours-after-waking)
### #5. I take a cold shower for 2 minutes.
I take a cold shower to have accomplished a difficult task first thing in the morning.
Things that will come up during the day will have less of an effect because I did this challenging task already. I usually set a timer for 2 minutes. (more than that is not beneficial for health, according to [peakwolf](https://www.peakwolf.ch/) – but it of course depends on the temperature).
### #6. I either do the Tony Robbins Priming or practice Meditation.
I wrote a [whole blog post](/4-step-process-tony-robbins-does-every-morning/) on priming like Tony Robbins.
If you want to know more about Vipassana, I recommend reading or listening to [this book](https://amzn.to/3IoADol). It teaches the fundamentals on Vipassana and the mindset of S. N. Goenka.
[](https://www.amazon.com/Art-Living-Vipassana-Meditation-Taught-ebook/dp/B0069CJMG6?_encoding=UTF8&qid=1672865188&sr=8-1&linkCode=li2&tag=neurohackingl-20&linkId=ddf1cd9e139abc34e9055428393c3cab&language=en_US&ref_=as_li_ss_il)
### #7. (bonus) Here are some other quotes I got while listening to this [great podcast episode](https://www.youtube.com/watch?v=BwjnG45zO5U) with Tony Robbins and Jay Shetty.
> There are two pains in life: The pain of discipline and the pain of regret.
> Problems are challenges to be solved.
> Let disappointment defeat or drive you.
> What you focus on, you will get. Don't let fear drive you.
> I will feed my mind and strengthen my body.
### Bonus
1\. I try to not look at my phone the first few hours of the day, to have clear and empowering thoughts.
2\. I try to do some kind of exercise, just for a couple of minutes to boost bloodflow to the brain.
3\. I try to keep unimportant decisions to a minimum as too many decisions will create decision fatigue. This is why we are so tired after going shopping without a premade shopping list. At least I am. ☺️
[Read my post](/building-a-morning-routine/) on the best book I ever read on building a building a morning routine called Miracle Morning.
---
# No motivation to study? Try the problem-solution metaphor!
> No motivation to study? Try the problem-solution metaphor!
- Canonical: https://neurohackingly.com/no-motivation-to-study-try-the-problem-solution-metaphor/
- Published: 2023-01-03
- Updated: 2023-10-06
- Author: Lukas Zangerl
- Tags: study-techniques
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge)[](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
* * *
Keine Motivation zum Lernen? Die Problem-Lösungs-Metapher | RSS.com
## 🎙 About the episode
Use the problem-solution metaphor to get from the problem to the solution in 3 simple steps. I will explain the method using the problem "I have no motivation to learn".
## ✍ Full transcription
#### 00:00:00-0#
Yes, hello and welcome to the second episode in this series. That's so cool that you tuned in again and that so many people tuned in after a two month break. I have to say, I'm a bit exhausted because we've had a two and a half day weekend with just coaching with Marian von Landsiedel. And I would like to give you something right there, namely on the topic of not having motivation to learn.
#### 00:00:38-1#
I don't know if you've ever had that, that you get up in the morning and you think to yourself, "Somehow I don't feel like reading this," or, "Somehow I don't feel like answering the questions." You can use it however you want. I want to introduce you to the problem-solving metaphor there. So, why use metaphors at all? Yes, we always think or try to express things quite complexly. It is often difficult for us to express something, but it has always been easier for us to do so through images and stories. So, we have always told stories and we actually speak relatively often in metaphors, in pictures. I would like to give you a short example.
#### 00:01:23-7#
This problem-solving metaphor consists of three simple steps. Namely, the first one is, you name your problem in a picture. The second is, you name who you are in a picture. And the third is, you look at what a solution picture might look like. And from that, yeah, it doesn't always come right away, you have the solution, what you could then do in the real world, but you then let your subconscious really work and you still come up with solutions, like it did for me, for example. So, it's really, really powerful. I'll give you an example now.
#### 00:02:06-8#
So, with me it was like, I would often just get distracted while I was studying. And like then in self-coaching I actually asked myself the question, if your problem was an animal or a plant or a scaffold or whatever, what would it be? And with me it was the same way that it was bolts like that, so bolts that were hammering away at me. You can interpret that the way you want. And who or what am I myself in the picture? Well, I was just as much a race car driving on a race track and bolts kept coming from the left and the right. And as I then asked myself the last question, how such a solution picture could look, has come all at once: If I'm making a left-hand turn and a bolt comes from the right, then it actually takes me into the turn faster.
#### 00:03:00-0#
And it's cool, because then I actually use the bolt, which then brings me faster into the curve. So that I then drive into the left turn, if it comes from the right, then I get into the turn faster and yes, it then actually really brings me something. And yes, as I said, I won't tell you now how that really helped me, but I just want to say that through the image, through the pictorial description of what a solution path could look like, I came to the conclusion: "Hey, cool, I can use that to learn better." And yes, with me it was just so, if I now really interpret that really the distractions, so really the distractions were the bolts and I sat in the car. And all the bolts always distracted me and threw me off track.
#### 00:03:54-4#
I've really been able to use that now, by the fact that the bolt brings me faster into the curve. that's now something worn my subconscious now simply works and where I've now already written down ideas, collected ideas, how I can use, so to speak, the distractions simply, which have actually distracted me from learning so far. And yeah, I'll just tell you more about that in the next episode, then tomorrow. But I hope you can do something with it and yeah, maybe next time you're not enjoying learning, see if you can use that as a metaphor or have someone else coach you on that. I hope you enjoyed the episode and see you next time. Ciao, ciao!
### CONNECT WITH ME - NEUROHACKINGLY
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---
# 🔶️ My 2022 Favourites
> 🔶️ My 2022 Favourites
- Canonical: https://neurohackingly.com/my-2022-favourites/
- Published: 2023-01-02
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
In this edition I want to share my favorite books, [apps](/my-favourite-apps/) and quotes I discovered in 2022.
**Maybe you can add some to your reading list or must-buy list for 2023.**
* * *
## 🎤 New Podcast Episodes Released
I had a great interview with coach and mediator Bernd Cürten.
[In this episode](https://open.spotify.com/episode/5dvXLr7EaJeSHwqmW0XmuY?si=kzM1rHzIR3Odeqr7H-aDrw) we talk about the (potential) way to wisdom and the difference between wisdom and knowledge.
The [latest podcast episodes](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=ce351c7481ca47c8) are in German. However, I will soon publish transcripts in English.
🎧
**Listen on** [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), **or** [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
* * *
## 📖 My favorite books of 2022
4.17 ⭐ with over 16.000 ratings on Goodreads
**[Make it Stick:](https://amzn.to/3WE4hua)** The Best How-to Study Book Currently Out There Summarizing 10 years of research on how to learn. A must-read for every lifelong learner.
4.15 ⭐ with over 5.000 ratings on Goodreads.
[**Building A Second Brain:**](https://amzn.to/3GghLWa) Building your own Second Brain frees up mental space for your actual brain - to think, create ideas and focus on the essential things in life**.** A Second Brain is so much more than just a note-taking system.
4.21 ⭐ with over 18.000 ratings on Goodreads.
[**A Mind For Numbers:**](https://amzn.to/3vyX1E1) This book is for those struggling with science and maths. The author, Barbara Oakley, also created the most successful course on how to learn on Coursera, with over 3 million attendees.
* * *
## 📱 2 Apps I used to capture and resurface my best highlights of 2022
[**Notion:**](https://affiliate.notion.so/fd22ad3hsm5v) This is my go-to note-taking app.
The toggle feature, in particular, is an excellent way to incorporate active recall into your studying.
#### An example of using testing + spaced repetition in Notion.
1\. Ask yourself Question 2: "How do I use active recall?"
2\. Open Toggle to look at the answer.
3\. This question (Question 2) I didn't know, so I mark it red.
4\. Next time I study Subtopic 1 of Topic 1, I have to do Question 2 again because it is red
[**Readwise**](https://readwise.io/i/lukas095)**:** This powerful read-later app captures your highlights from ebooks and articles.
You can quickly review the best parts through a daily email and app. This totally changed the way I read.
* * *
## 💬 The Best Quotes of 2022
### 🌻 Quotes on Life and Mindset
> "According to scientists who have studied the five Blue Zones, the keys to longevity are diet, exercise, finding a purpose in life (an ikigai), and forming strong social ties—that is, having a broad circle of friends and good family relations."
> (Héctor García and Francesc Miralles, [Ikigai](https://amzn.to/3WVv9FN))
> "The happiest people are not the ones who achieve the most. They are the ones who spend more time than others in a state of flow."
> (Héctor García and Francesc Miralles, [Ikigai](https://amzn.to/3WVv9FN))
> "Short-term pain has more impact on most people than long-term benefits do, which is why it’s so important for you to amplify the long-term benefits of not quitting. You need to remind yourself of life at the other end of the Dip because it’s easier to overcome the pain of yet another unsuccessful cold call if the reality of a successful sales career is more concrete."
> (Seth Godin, [The Dip](https://amzn.to/3WFECBf))
> "In other words, you are not the product of your circumstances so much as your circumstances are the product of your thinking."
> ([As A Man Thinketh](https://amzn.to/3GcwT6G) by James Allen)"
### 🚀 Quotes on How to Learn
> "Harking back to an example from sports (Chapter 4), a baseball player who practices batting by swinging at fifteen fastballs, then at fifteen curveballs, and then at fifteen changeups will perform better in practice than the player who mixes it up. But the player who asks for random pitches during practice builds his ability to decipher and respond to each pitch as it comes his way, and he becomes the better hitter."
> (Peter C. Brown, [Make It Stick](https://amzn.to/3IgN9pO))
> "By abstracting the underlying rules and piecing them into a structure, you go for more than knowledge. You go for knowhow. And that kind of mastery will put you ahead."
> (Peter C. Brown, [Make It Stick](https://amzn.to/3IgN9pO))
> "Students generally are not taught how to study, and when they are, they often get the wrong advice. As a result, they gravitate to activities that are far from optimal, like rereading, massed practice, and cramming."
> (Peter C. Brown, [Make It Stick](https://amzn.to/3IgN9pO))
> All truly wise thoughts have been thought already thousands of times; but to make them truly ours, we must think them over again honestly, until they take root in our personal experience.” Johann Wolfgang von Goethe" ([fs.blog, Thought Experiment: How Einstein Solved Difficult Problems](https://fs.blog/thought-experiment/) - Farnam Street)
> "The thoughts of others imprison us if we’re not thinking for ourselves. Reasoning from first principles allows us to step outside of history and conventional wisdom and see what is possible.
> When you really understand the principles at work, you can decide if the existing methods make sense. Often they don’t.
> Reasoning by first principles is useful when you are
> (1) doing something for the first time,
> (2) dealing with complexity, and
> (3) trying to understand a situation that you’re having problems with.
> In all of these areas, your thinking gets better when you stop making assumptions and you stop letting others frame the problem for you."
> ([fs.blog, First Principles: The Building Blocks of True Knowledge](https://fs.blog/first-principles/) - Farnam Street)
### 📚 Quotes on Broad Knowledge
> "One study showed that early career specializers jumped out to an earnings lead after college, but that later specializers made up for the head start by finding work that better fit their skills and personalities."
> (David Epstein, [Range](https://amzn.to/3jH0q0L))
> "Our greatest strength is the exact opposite of narrow specialization. It is the ability to integrate broadly."
> (David Epstein, [Range](https://amzn.to/3jH0q0L))
### 🧠 Quotes on Thinking and Mental Models
> "If you are trying to understand or figure out something new, your best bet is to turn off your precision-focused thinking and turn on your “big picture” diffuse mode, long enough to be able to latch on to a new, more fruitful approach."
> (Barbara Oakley, [A Mind for Numbers](https://amzn.to/3IgNRmY))
> A mental model is simply a representation of how something works. We cannot keep all of the details of the world in our brains, so we use models to simplify the complex into understandable and organizable chunks."
> ([fs.blog, Mental Models: The Best Way to Make Intelligent Decisions](https://fs.blog/mental-models/) (~100 Models Explained) - Farnam Street)“
### 🌊 Quote on Flow
> "Second, our implementation of TTS includes accurate word mapping enabling a form of reading sometimes referred to as immersion reading. This refers to simultaneously reading and listening to the same document. It's a kind of sensory deprivation technique enabling you to quickly ramp into a flow state which would otherwise take 15 to 20 minutes of focused reading to attain."
> (Daniel Doyon, [Getting Started With Reader](https://readwise.io/i/lukas095))
* * *
I wish you a good night, or a good day.
All the love, all the power,
xx Lukas
---
# Post-Exam Reflection Questions
> Post-Exam Reflection Questions
- Canonical: https://neurohackingly.com/post-exam-reflection-questions/
- Published: 2022-12-31
- Updated: 2023-10-24
- Author: Lukas Zangerl
- Tags: study-techniques, life-design
A few days ago, I asked **6 top performing students** one simple question:
“_Which reflection questions do you ask yourself after an exam?”_
What I ended up walking away with was a notepad full of notes and 8 profound questions everyone (from high-school students to Ph.D. students should ask themselves after having taken an exam.)
## Post-Exam Reflection Questions Top Performing Students ask themselves
## 🔬 Question #1: Focus on the right topics to study
What topics did the teacher emphasize on? Did he ask questions on the topics he said he would?
## 🤢 Question #2: Unexpected questions that came up
What unexpected things/topics/questions came up? How can I anticipate this in the future?
## 🗻 Question #3: Laying the foundation to start next time
What are the first 3 steps I will take next time (when studying for a similar subject or a subject with the same teacher)?
## 🥰 Question #4: What I did well is as important as what didn't
What did I do well in preparing for the exam? What will I continue doing?
## 📊 Question #5: The Pareto Principle: Minimum investment with the maximum outcome.
What has been the 20% investment that yielded 80% of the result? What can I eliminate next time?
## 📚 Question #6: Material to bring to the exam.
Could my preparation for writing the exam have been improved? E.g., print out a summary, bring more pencils, and have a better internet connection.
## 🧠 Question #7: Mindset and how to give answers to questions.
Should I focus more on answering questions by feeling next time? Or write more memorized answers? Keep my answers shorter?
## 🚩 Question #8: Look at how the teacher grades and gives points.
How did the teacher evaluate me? What did she pay special attention to?
**The next time you take a test with the same teacher or for a similar subject, you already know what to focus on. This saves a lot of energy and time.**
https://www.stonehenge.wilts.sch.uk/uploads/Exam-reflection\_002.pdf
Look at the [studying section](/studying/) for more powerful questions when studying for an exam.
* * *
[**Sign up**](/newsletter/) **for the newsletter.**
You will receive:
* Learning techniques used by the **best students** at European universities.
* Concise summaries of practical results from **scientific research papers and books.**
* **Tested strategies** on how to improve your grades in a short time while maintaining a healthy lifestyle.
[TAKE ME THERE!](/newsletter/)
---
# Stare at the ceiling for 1 hour
> Stare at the ceiling for 1 hour
- Canonical: https://neurohackingly.com/ceilingchallenge/
- Published: 2022-12-22
- Updated: 2023-09-12
- Author: Lukas Zangerl
- Tags: self-experiment
I would like to tell you how **exciting** it was today and what **insane insights** I had.
## 🔨 Cool Tools
But first, let me share some quotes I highlighted on an App called [Instapaper](https://www.instapaper.com/), which automatically connects to this other app called [Readwise](https://readwise.io/). These are two of my favourite tools when talking about reading and saving articles/books/PDFs.
👉🏼 If you want to read more about them, click on [this pos](/my-favourite-apps/)t where I review **my favourite apps.**
With the [Instapaper Web Clipper](https://chrome.google.com/webstore/detail/instapaper/ldjkgaaoikpmhmkelcgkgacicjfbofhh), you can save an article you want to read within seconds. Afterward, when you actively take time to read the article, you can highlight and comment on the passages you like.
This highlight will then automatically be transferred to your Readwise account. You can connect many different apps to your Readwise account and even get emails of marked notes sent to you every week.
## 📹 Video
Highlighting in Instapaper and sharing to Readwise in Action.
{/* TODO: re-embed video from Bunny.net */}
## 📌 Interesting Quotes
I wanted to share with you **some highlights I made on articles about boredom and why I even embrace it since reading more than a dozen of articles on it.**
If you don't have time right now, feel free to just read the bolded sentences or skip this part and click here.
> “In the absence of boredom, one would remain trapped in unfulfilling situations, and miss out on many emotionally, cognitively, and socially rewarding experiences. Boredom is both a warning that we are not doing what we want to be doing and a 'push' that motivates us to switch goals and projects,” writes researcher and Philosophy Professor, Andreas Elpidorou at the University of Louisville... - [Why Neuroscientists Say, ‘Boredom Is Good for Your Brain’s Health.’ forbes.com](https://www.forbes.com/sites/bryanrobinson/2020/09/02/why-neuroscientists-say-boredom-is-good-for-your-brains-health/)
> According to neuroscientists, boredom has gotten a bum rap, and **it can actually amp up your creativity, task engagement and job productivity.** \- Why Neuroscientists Say, ‘Boredom Is Good for Your Brain’s Health.’ forbes.com
> In those moments that might seem boring, empty and needless, **strategies and solutions that have been there all along in some embryonic form are given space and come to life.** \- Why Neuroscientists Say, ‘Boredom Is Good for Your Brain’s Health.’ forbes.com
> Famous writers have said their most creative ideas come to them when they’re moving furniture, taking a shower or pulling weeds. These eureka moments are called insight. - Why Neuroscientists Say, ‘Boredom Is Good for Your Brain’s Health.’ forbes.com
> “We’re trying to swipe and scroll the boredom away, but in doing that, we’re actually making ourselves more prone to boredom, because **every time we get our phone out we’re not allowing our mind to wander and to solve our own boredom problems**,” Mann says, adding that people can become addicted to the constant dopamine hit of new and novel content that phones provide. “Our tolerance for boredom just changes completely, and we need more and more to stop being bored.” [\- Being Bored Can Be Good for You—If You Do It Right. Here’s How | time.com](https://time.com/5480002/benefits-of-boredom/)
> At its core, boredom is “a search for neural stimulation that isn’t satisfied,” Mann says. “If we can’t find that, our mind will create it.” As demonstrated by the new study and plenty others before it, boredom can enable creativity and problem-solving by allowing the mind to wander and daydream. **“There’s no other way of getting that stimulation, so you have to go into your head,”** Mann says. You may be surprised by what you come up with when you do. - Being Bored Can Be Good for You—If You Do It Right. Here’s How | time.com
> Their findings, in the paper, “Does Being Bored Make Us More Creative?” involved having participants both copy and read a phone book. The participants then took a creativity test and their results suggested that **the boredom we feel during passive activities**–like attending meetings or data entry–**boosts daydreaming and that makes us more creative.** The Surprising Benefit of Being Bored at Work - Ivy Exec Blog ivyexec.com
> Mann says tedium encourages the mind to wander and that leads to more associative and creative ways of thinking. If we’re not finding stimulation externally, we look internally, in our minds. The Surprising Benefit of Being Bored at Work - Ivy Exec Blog ivyexec.com
> To tap into true boredom, she suggests picking an activity that requires little or no concentration — like walking a familiar route, swimming laps or even just sitting with your eyes closed — and simply letting your mind wander, without music or stimulation to guide it. - Being Bored Can Be Good for You—If You Do It Right. Here’s How time.com
## 🛌🏼Outcome
In the beginning, I said that I would like to tell you that it was an experience that really moved me forward. Unfortunately, it turned out a little differently than expected.
I had imagined that if I look at the ceiling for a whole hour, **outstanding ideas just come bubbling out of me.** However, I just lay there for 45 minutes, fought to keep my eyes open ... and finally fell asleep.
---
# 🤫 Scientifically Proven Learning Hacks
> 🤫 Scientifically Proven Learning Hacks
- Canonical: https://neurohackingly.com/3-scientifically-proven-learning-hacks/
- Published: 2022-12-20
- Updated: 2023-10-17
- Author: Lukas Zangerl
- Tags: newsletter, study-techniques
👋 Hello friend,
There are a lot of podcast episodes on how to study effectively.
And I’ve listened to most of them. 😵
But the best podcast episode on 3 learning hacks that are supported by research and ignored by media is _"David Epstein - “Wide or deep?” [Invest like the best]"_.
## 3️⃣ learning hacks that are rigorously supported by research and usually ignored by media
### #1. Testing
**Test yourself before you have the chance to study. This primes your brain to retain information when you then hear the answer.**
_Hyper-Correction Effect:_ If you are confident about an answer and get it wrong, you are more likely to remember it.
* * *
### #2. Spacing
**Or how David Epstein calls it: “Deliberate not practicing.” Leave space between practicing the same thing.**
It will stick longer if you leave time between until it takes effort to retrieve the information.
You should wait until you have just forgotten the information and then question yourself again.
**There was a study done with 2 groups learning Spanish vocabulary.**
Group 1 studied for 8 hours straight.
Group 2 studied for 4 hours, and after one month, again for 4 hours.
After 8 years, the group that did the spaced practice (Group 2) remembered 250% more.
### Key Phrases:
Learn OUTformation. Not just INformation.
Go from "here is what we did last week". To "what did we do last week?"
When I have a spare minute I just get my phone out and write everything down I remember from:
* the last lecture
* the last hour
* this day
* this week
* this month
* * *
### #3. Interleaving
**Mix up the things you learn. Don’t practice the same problem over and over again.**
Let’s say we get to do 20 math problems: 5 of type A, 5 of type B, 5 of type C, and 5 of type D.
It is best to mix them up: A, C, B, A, B, D, C, etc. This also causes you to space them out. You will match a strategy to a problem and build abstract models.
Difficulty, not ease, indicates that you are learning.
**If it gets easy, mix up the things you learn or stop studying.**
* * *
Have a great week!
xx Lukas
Sorry for the delayed newsletter, unfortunately I was sick yesterday. 🥴
---
# How to study effectively
> How to study effectively
- Canonical: https://neurohackingly.com/last-weeks-podcast-episodes-on-how-to-study-effectively/
- Published: 2022-12-19
- Updated: 2023-09-26
- Author: Lukas Zangerl
- Tags: podcast, study-techniques
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
* * *
Keine Motivation zum Lernen? Die Problem-Lösungs-Metapher | RSS.com 7 spezielle Lernmethoden und wie man sie anwendet | Teil 1 | RSS.com 7 Top Lernmethoden und wie man sie anwendet | Teil 2 | RSS.com Lernen Lernen: 3 Unschlagbare Lerntipps BEVOR Du Zu Lernen Beginnst | RSS.com 4 Tipps: Lernen für dein Hassfach erleichtern | RSS.com
---
# Use these 3 time management tips to stop procrastinating and start studying
> Use these 3 time management tips to stop procrastinating and start studying
- Canonical: https://neurohackingly.com/use-these-3-time-management-tips-to-stop-procrastinating-and-start-studying/
- Published: 2022-12-17
- Updated: 2023-09-18
- Author: Lukas Zangerl
- Tags: study-techniques
**How often have you read about upgrading your time-management system by using the Pomodoro method?**
Probably more than 100 times. I've dealt with learning how to study for over 6 years., and these are my go-to time management hacks.
## 🔰 Try these 3 time management tips to stop procrastinating and start studying
### 🛁 #1. Use the little time in between activities to let your mind wander.
Unlike most productivity advice, which suggests using every minute productively, I use the time when I run just to run.
I look out the window while riding the train. [I let my mind wander.](/the-diffused-mode-how-to-solve-a-difficult-problem/) Working the whole day, the brain deserves a break sometimes.
When I then come back to do focused work, I feel refreshed.
I am much more relaxed, unlike when I try to fill every spare minute trying to do something productive.
### 🏳 #2. Stop with the To-Do List. Instead, write down one single to-do item and do it. Cross it out and write down the next to-do item.
In Ali Abdaals' podcast Deep Dive, the author of [4000 Weeks](https://amzn.to/3uWgHRS), Oliver Burkman, recommends this simple productivity hack.
There is no need for any additional fancy productivity apps.
### ✍ #3. Go back to paper and pencil. On the computer, open Microsoft Word.
There are certainly great tools to help you study; however, these frequently distract us from our actual tasks.
Some weeks ago, while I was writing my posts, I was always looking for the next AI writing tool to improve my writing. I procrastinated and failed to complete the task at hand: writing.
## ♻ Conclusion
1. Use breaks to relax.
2. Shorten your to-do list.
3. Cut off the internet when studying.
* * *
**Want to receive more tips on how to stop procrastination and start studying?**
[Sign up](/newsletter/) for my Newsletter, which I send every Sunday evening.
---
# 8 underestimated ways to overcome laziness & start studying a subject you don't like
> 8 underestimated ways to overcome laziness & start studying a subject you don't like
- Canonical: https://neurohackingly.com/9-actionable-hacks-to-overcome-laziness-and-study-for-a-subject-you-dont-like/
- Published: 2022-12-16
- Updated: 2023-09-29
- Author: Lukas Zangerl
- Tags: study-techniques, mindset, productivity, studying-a-subject-you-dont-like
For a long time I made the mistake of just not studying subjects I don't like.
I had to study for an exam in accounting and had no motivation. I thought I could somehow slip through and still pass the exam. The feeling that something takes so much control made me feel awful and dissatified.
As a result I learned what to do if I don't feel like studying for a subject I don't like.
## 8 underestimated ways to overcome laziness & start studying a subject you don't like
### #1. Ask yourself WHY it is essential to study the subject.
Example: "It will allow you to continue your studies and pass this semester."
Visualize and fully immerse into the negative feeling if you don't study for the subject and thus fail the test.
This helps if your motivation for doing something is "away from." (depending on the person's motivation is always towards or away from)
### #2. Start by studying for only 5 minutes.
In the book [Atomic Habits](https://amzn.to/3FCX5ax), the author, James Clear, describes that it is crucial to take the first tiny initial step to overcome procrastination.
If we take the first step to order a taxi to the gym, we will tell ourselves: "Now that I am already here, I might as well do a short workout."
After training for 5 minutes, we might think something like this: "I could maybe just do 10 minutes more." And so on.
### #3. Reward yourself after the tiniest achievement so that your brain associates the activity you don't like with something you do like.
For example, you could do this by eating an M&M after each question you got right.
### #4. Change your environment: Switch your study place to change your thinking pattern.
We are often stuck in our minds and need a different place to change our patterns of thinking.
Go to your favorite café or library.
A place which you enjoy.
### #5. Studying a subject you don't enjoy will build up resilience.
Think about what a great skill it is to be able to do something you don't enjoy. There will be situations in the future that you will not enjoy.
Learning a subject, you don't like will build this muscle.
### #6. Incorporate things out of other subjects you enjoy.
E.g., If you don't enjoy studying economics but really like informatics: Think about how you can incorporate informatics concepts.
You could learn economics by writing down an economic method writing it down like code.
This could be like: IF (supply) > (demand) = price down.
### #7. Release all your anger and frustration you have towards the subject out ONCE.
After that, watch your language and use positive language like "I have the possibility to challenge myself"
or "I will be able to show how to get energy out of a situation I used to struggle with."
[Reframing](/10-powerful-questions-time-of-your-life/) is a powerful tool in NLP that will prime your subconscious for the best.
### #8. Don't make it a HUGE deal you must accomplish in one day or one big chunk.
Look at it as a subject you work on day after day a little bit.
Then it will improve over time, and overwhelming feelings will subside.
**Do you have any other ways to overcome laziness & start studying a subject you don't like? Write me on Instagram or Twitter :)**
* * *
## More great articles to read:
[Studying](/studying/)
#### Resources:
[202104](https://www.psychologytoday.com/us/blog/changepower/202104/how-get-things-done-you-hate-do)
[How To Learn Anything Faster](https://aliabdaal.com/how-to-learn-anything-faster/)
---
# Discover the Cornell Method, which combines active recall and note-taking, to take your grades to a higher level
> Discover the Cornell Method, which combines active recall and note-taking, to take your grades to a higher level
- Canonical: https://neurohackingly.com/cornell-note-taking-system-which-combines-active-recall-and-note-taking/
- Published: 2022-12-15
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: study-techniques, cornell-method, note-taking-method, taking-notes
I have been trying to find a suitable note-taking method for a long time.
Over the years, I have learned that most people who take notes fail because they don't actively test themselves on their notes.
They think it is important to write down everything the teacher says and never realize their excessive note-taking is actually holding them back. It took me quite a while to learn this lesson, too.
### Before going into depth about the Cornell Method, we will look at WHAT to capture. Ask yourself the following questions:
If you are at university or school and attend the course to pass a final exam: _"What does the teacher want me to know for the test?"_
This will radically influence what you focus on when taking notes.
If you attend an Online-NLP-Course to solve all your problems: _"What information is important that might contribute to solving my problem?"_
## The Cornell Method: It combines note-taking with active recall, and consists of the following steps:
1. Take a sheet of paper.
2. Draw a vertical line at 1/3rd of the page. Leave some space for a box at the bottom.
3. The right 2/3rd of the page is used to take notes in class. On the left 1/3rd of the page, write down questions for yourself that test your knowledge.
4. At the bottom of the page, summarize what you have learned (without looking at the notes).
You can also think about questions that might come up on the test after the lesson.
🔥
The Cornell Method uses active recall while still getting into the pleasure of taking notes. 😊
### Of course, you can use the Cornell Method with digital note-taking apps like OneNote.
This also offers the feature where you can use the Microsoft pen.
Afterward, it is even possible to search for specific handwritten words.
### If, like me, you dislike taking handwritten notes, try [Notion](https://affiliate.notion.so/neurohackingly).
It is the [best note-taking app](https://affiliate.notion.so/neurohackingly) out there right now.
Cornell Method Template
[Best Book On Understanding And Mastering New Information](/best-book-on-understanding-and-mastering-new-information/)
[Spaced Repetition](/spaced-repetition/)
[Study Techniques](/study-techniques/)
**[Sign up](/newsletter/) for my Newsletter to receive study tips every single week.**
---
# These 3 evidence-based study tips will improve your grades instantly
> These 3 evidence-based study tips will improve your grades instantly
- Canonical: https://neurohackingly.com/these-3-evidence-based-study-tips-will-improve-your-grades-instantly/
- Published: 2022-12-14
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: study-techniques, improvement-grades
I am a big believer that these 3 evidence-based study tips have the power to change your grades by one mark or more.
I have been obsessed with learning how to study effectively for over 5 years, and since that time I have improved my grades by 3 marks. Learning how to study effectively has also helped me find my community of people, make new friends, and improve myself in ways I otherwise never would have. I recommend everyone to start learning how to study effectively.
## 3 evidence-based study tips that will improve your grades instantly (you will not believe study tip number 1)
### Study Tip #1: Pretesting promotes learning to a greater extent than post-testing.
With pretesting, [the hypothesis](https://sc-pan.github.io/pdf/PS_2021.pdf) is that students are primed to search for the correct answer in a text after getting a wrong answer.
### Study Tip #2: Breaks between practicing a new skill are just as important as actually learning the skill.
[In this study,](https://www.cell.com/cell-reports/fulltext/S2211-1247\(21\)00539-8?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2211124721005398%3Fshowall%3Dtrue) students were taught how to write on a keyboard. Between short breaks, the brain runs through the new situations it has just learned, which helps it remember them.
### Study Tip #3: Move your body while you study.
[A new study](https://link.springer.com/article/10.1007/s10648-022-09671-8) found that two-letter pairs (making sounds like "ch, ee, ph") are learned more effectively when integrating a whole-body movement. While studying other things (not only two-letter pairs), more research needs to be done on embodiment's benefits.
* * *
Want to get more evidence-based study tips?
[Sign up](/newsletter/) for my weekly newsletter to get instant access to a full library of Coaching techniques and studying tools
#### More like this ...
[Podcast](/)
---
# Memorization Strategies: How to remember what you study
> Memorization Strategies: How to remember what you study
- Canonical: https://neurohackingly.com/memorization-strategies-how-to-remember-what-you-study/
- Published: 2022-12-13
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: study-techniques
Although some people have a great memory naturally, anyone can improve their memory using Memorization Strategies.
I read the book [Moonwalking with Einstein](https://amzn.to/3HD1MUa) by Joshua Foer.
The author has accompanied the best mental athletes in the world to learn how they remember vast chunks of information. For example one deck of cards, in under two minutes.
## How do you make information stick to your brain?
### The brain is best at remembering the following things (the last bullet points I couldn't believe at first, but they are 100% proven)
* Images
* Places
* Humor
* Naughty things
* Patterns (e.g., songs or rhyming poems)
### To recall a memory, it should be:
* Multisensory (smell, taste, texture, seeing, sound)
* Based on personal experiences
# The Thinking Temple: Think about a place you visit frequently and put the items you want to remember at significant spots.
####
What to use as "thinking temples":
* Childhood home
* Road to work
* The road you walk with your dog
Take the words you want to remember and place each in the significant location of your thinking temple.
Suppose your husband always forgets to bring milk, bread, and butter and visits a bar every day after work. In that case, make him remember the items by doing the following.
Thinking Temple = bar
Items to remember = Milk, bread, and butter
#### An example of the thinking temple "the bar" with 3 items to remember:
**#1 item:** After entering the bar, on the right is the wardrobe where you can place the milk.
**#2 item:** Then you walk into the main area and see bread hanging from the ceiling. (make it fun and weird - the brain remembers crazy things better)
**#3 item:** After sitting down, you order butter to rub your armpits with.
## 3 additional memory techniques. Combine them with the Thinking Temple.
#### #1 Memorization Strategy: Transform words into images. I googled the first 3 words, starting with the letter "X."
* Xebec.
* Xenia.
* Xenon.
If we learn new things and don't have anything to associate the information with, it will not stick. The more associations we have in our brains, the further new data will stick to.
* Xebec= Quebec (a city in Canada)
* Xenia = Kenia (country in Afrika)
* Xenon = canon (many people singing - at least I think so)
Now turn every word into an image. Then tell a story you can remember.
E.g., imagine people from Quebec singing in canon in a little town in Kenia.
#### #2 Memorization Strategy: Act out what you want to remember. Use as many different and intense emotions as possible.
#### #3 Memorization Strategy: Chunking
In pilot assessments, there is a test where you have to remember as many digits as possible.
Short-term memory is usually limited to remembering 5 - 9 digits. However, chunking the numbers makes it possible to place 10 and more.
84398459375973 **is hard to remember**
8439 8459 3759 73 **is much easier to remember**
* * *
#### Resources:
[Moonwalking with Einstein](https://amzn.to/3HD1MUa) by Joshua Foer
Want to learn more about studying?
[Studying](/studying/)
**If you want more tips and techniques on how to understand, explain and remember new information, [sign up for my newsletter.](/newsletter/)**
**This will give you instant access to a library full of learning strategies to ace your exams.**
---
# 🤓 The First 5 Simple Steps for Self Studying for Successful Students
> 🤓 The First 5 Simple Steps for Self Studying for Successful Students
- Canonical: https://neurohackingly.com/the-first-5-simple-steps-for-self-studying-for-successful-students/
- Published: 2022-12-12
- Updated: 2023-02-02
- Author: Lukas Zangerl
- Tags: study-techniques
In the last 5 years, I've spent more than 7000 hours learning how to study and have read over 100 books on the subject.
## Here are the First 5 Simple Steps for Self Studying for Successful Students
### 🧓 1. Ask someone who has already learned what you want to know.
For example, if you want to learn how to program, you should talk to someone who just learned how to do it.
A new learner knows more about how you feel and what you need to pay attention to than a professional in the field. It takes a lot of time to find the best guides and study tools. When it comes to understanding, there is no short cut.
### 🧭 2. Make a list of everything you need to learn.
Now you can read through all the material you have gotten for the exam to find out what you need to pay attention to.
Putting a time limit on how long you want to spend researching a topic is helpful. Read through the table of contents. Don't go too much into detail.
### 👀 3. For visual learners: Make a overview mind map of the main subjects.
Pro tip: Use a thick pen. With this you only have space for the most important words.
If you are then studying a subject and have lost overview, just look at the mind map poster. This has helped me a lot when programming my website. I wrote myself a mind map with ghost.org's structure. Like this I knew right away where the subject fit into the big picture.
### 🔍 4. Before starting to read the material, write down what your professor emphasizes on .
Put yourself in your professor's shoes, or ask a student who has taken an exam with him.
Watch out for phrases in the lecture like "you should write this down" or "this is especially important ." Remember 1 important thing: If you want to receive a good grade, study what your teacher wants, first.
### 🌏 5. If you know nothing about the subject, remember that the first step is to understand the big picture.
Don't jump right into the first chapter. It's a good idea to type the main headings into YouTube or Google to find out what the topic is about or watch some general explanations.
If you want more tips and techniques on how to understand, explain and remember new information, [sign up for my newsletter.](/newsletter/)
This will give you instant access to a library full of learning strategies to ace your exams.
#### Read more here:
[Learning A New Skill](/learning-a-new-skill/)
[Spaced Repetition](/spaced-repetition/)
---
# 💡 7 Top Study Methods and How To Use Them
> 💡 7 Top Study Methods and How To Use Them
- Canonical: https://neurohackingly.com/7-top-study-methods-and-how-to-use-them/
- Published: 2022-12-12
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: newsletter, study-techniques
👋 Hello friend,
Today's issue is something exceptional.
Because the neurohackingly newsletter has been around for 4 whole months, you can find a **Christmas Special** inside. ✨
## 💬 In this weeks issue
* 7 Top Study Methods
* Latest tips & stories
* Quote of the week
* Share this Newsletter
* * *
## 7 Top Study Methods and How To Use Them
**7\. Immerse yourself in the new thing you are learning.**
This is why Tony Robbins' events last up to an entire week, 16 hours every day. The book [Ultralearning by Scott Young](https://amzn.to/3hhZmzI) explains that to learn a new language, it is best to live in an environment where people speak it.
**6\. Explain the concept using simple language.**
Imagine you are teaching the subject to a small child or someone who has never heard of it before.
**5\. Write down questions instead of notes.**
[This](/as-a-student-note-taking-is-a-revision-technique-you-should-avoid/) recent blog post explains that there are more high-utility learning techniques than taking notes—for instance, active recall (using [Notion's toggle feature](https://notion.grsm.io/fd22ad3hsm5v)).
**4\. Learn for 40–50 minutes. Then take a break. Lay around for 10 minutes and let your mind wander. Then Repeat.**
Important: You should be focused while and after learning; using your phone will harm your learning.
**3\. Go over the material the same evening you learned it.**
This is because, in the evening, recall has already slipped significantly after a morning lecture. So your brain has to make some effort. But it hasn't fallen so low that you have to learn everything all over again.
**2\. Get critical feedback to understand your blind spots and focus on them.**
Don't focus on improving areas you are already good at. Let's say you are a bodybuilder. Suppose your legs are already your dominant body part. Should you focus on training your legs or building other muscle groups?
**1\. Teach it to someone else.**
[This study](https://link.springer.com/article/10.3758/s13421-014-0416-z#Sec4) shows that studying with the expectation that you will teach it to someone else is more effective than studying if you are tested on it at an exam.
As always, have a great week! 🎇
xx Lukas
* * *
## 📰 Latest tips & stories
**Podcast Christmas special** I've already had a few requests for when the podcast will resume. _Every day at 21 o'clock for the next 21 days_, there will be a 5-minute episode.
You can listen to my latest 2 episodes [here.](https://rss.com/podcasts/lernenlernen/)
[](https://open.spotify.com/episode/2NV4vVpaaHJj48BLgUe9eK?si=e2b8b2a76c3b49e1)
[](https://open.spotify.com/episode/4UTgq7UrjAzHBVYnF9GtfC?si=bA9MvVenRnWHhCI8GALCxQ)
#### Latest Blog Posts
[How to Create the Perfect Headline](/the-perfect-headline-ship30-captains-table-marketing-expert/) For writers
[The 7-Day Challenge for Life Mastery](/7-day-challange-for-life-mastery-tony-robbins/) For the courageous
[How to stop Negative Repetitive Thoughts](/how-to-stop-the-cycle-of-negative-repetitive-thoughts/) For the (too much) thinkers
* * *
## 💭 Quote of the week
> Imagine two women swimming in the Olympics. One of them might be 1/100th of a second faster than the other, but she gets all of the gold medal.
From the article The 1 Percent Rule by James Clear
* * *
## 💝 Enjoy this newsletter?
**Forward to a friend** and let them know where they can subscribe (hint: [it's here](/newsletter/)).
**Anything else?** Hit reply to send me feedback or say hello.
---
# As a student, Note-taking is a revision technique you should avoid (proven in hundreds of studies)
> As a student, Note-taking is a revision technique you should avoid (proven in hundreds of studies)
- Canonical: https://neurohackingly.com/as-a-student-note-taking-is-a-revision-technique-you-should-avoid/
- Published: 2022-12-10
- Updated: 2023-10-24
- Author: Lukas Zangerl
- Tags: study-techniques, note-taking, proven-in-studies
Most students believe that taking notes is an effective revision technique. This, however, isn't the case, proven by hundreds of studies.
This belief that we must write everything down has led us to neglect our memory. We write down everything. And if we write down everything, we might as well write down nothing.
### **Inefficient note-taking results in**
* the feeling of being productive (even though we are not)
* writing down the exact words the teacher has used (even though we don't understand them)
* might scratch our ego because if, even though we took notes, we didn't perform well
* learning things by heart and not actually understanding it
* not participating in class (focused on taking notes)
### **Compared to other revision techniques,**, **note-taking is of low utility**
[This study](https://pubmed.ncbi.nlm.nih.gov/26173288/) underlines that [active recall](/active-recall-best-study-method/) and [spaced repetition](/spaced-repetition/) are of high utility. In total, the study examined 10 learning techniques.
Do you know this situation? You come out of a lecture and have written several pages of notes. But you have no idea where this fits into the big picture.
Taking notes gives the impression that you have accomplished something, and you even have it on paper. Ali Abdaal tells us in his [Study Series](https://www.youtube.com/playlist?list=PL7BImOT2srcGCCjBBwNvU5zaB9F30lWye) that a friend in Cambridge ranked first in medical school only by writing down questions for himself. So instead of taking notes, he wrote down questions. He then reviewed them regularly without looking at the answers.
Another option would be to only take notes after class. After class, brain dump everything you remember from the lecture. Then, compare it immediately with your study material and identify what is missing.
### **To shift your mindset about studying, think about how you can engage your brain**
Instead of taking notes on the computer, try writing them by hand. This will take more time and thus force you to write notes in your own words. If you are not the most organized person, try a [Rocketbook](https://amzn.to/3FjQam9) to store your papers in one central location.
#### Using active recall and spaced repetition instead of taking notes has the following benefits
* having more free time, spending less time studying
* better grades
* admiration from classmates
This will open new doors.
### **Free yourself from comfortable study methods, like taking notes. If it isn't practical, it will go away for good**
Most students take notes, thinking that they are being productive.
However, you are now one of the few of us who are familiar with evidence-based study techniques. If you want to lower your cortisol (stress) levels, have more free time, and feel and be productive, then you know what to do now.
* * *
## 💌 Want to know more about how to study for exams?
[Sign up to my newsletter](/newsletter/) to not miss anything in the future.
Furthermore, you will gain full access to the newsletter library with many **proven study techniques.**
---
# The 7-Day Challenge for Life Mastery from the Book Awaken The Giant Within by Tony Robbins
> The 7-Day Challenge for Life Mastery from the Book Awaken The Giant Within by Tony Robbins
- Canonical: https://neurohackingly.com/7-day-challange-for-life-mastery-tony-robbins/
- Published: 2022-12-08
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset, tony-robbins
_It's not easy to change._
If you want to take every area of your life to the next level, I suggest starting with **Tony Robbins' 7-Day Challenge for Life Mastery from the Book Awaken The Giant Within.**
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
* * *
### 🤬 Day 1: Master Your Emotional Patterns
The goal is to live in a beautiful state as much as possible.
Tony Robbins made a contract with himself. He does not allow himself to spend more than 2 minutes at a time in a bad state. (e.g. suffering, worrying or feeling frustrated)
I have a note marked as favourite (from Unleadh the Power Within November 2022) about why I must live in a beautiful state no matter what.
In this beautiful state, you have access to all your most powerful resources, make better choices and take action.
#### Exercise of Day 1
1. Write down all negative emotions you regularly feel in a week.
2. Choose the 2 most uncomfortable emotions.
3. Write down which positive emotions you want to feel instead.
Over time, you will notice when one of the two most uncomfortable emotions come up.
💡
Tip: You can train your emotions like a muscle. The more you experience beautiful states, the bigger the muscle becomes.
* * *
### 🤺 Day 2: Master Your Physical Life
Look at how satisfied you are with your health and where you want to go.
Tony himself recommends doing one hour of exercise a day.
Scientific evidence of the interconnection between physical and mental health can be found in my favourite book about exercise and brain fitness, [Spark](https://amzn.to/3VE5dhv).
* * *
### 💏 Day 3: Master Your Relationships
Relationships are essential to your well-being and influence your character, beliefs, and values.
Here are some questions you can ask yourself (from the [Inner Circle](https://tr.tonyrobbins.com/inner-circle56422742) Relationship Program)
#### Exercise of Day 3
1. What should my ideal relationship be like? (not the other person)
2. What would it take to close the gap between where I am now and where I want to be?
3. What could I do? What's keeping me? What needs to change?
👇🏾
Subscribe to my weekly newsletter to receive NLP (Neuro-linguistic Programming) methods to take every area of your life to the next level.
## Sign up for neurohackingly
NLP (neuro-linguistic programming), self-coaching, how to study and more ...
* * *
### 💸 Day 4: Master Your Financial Life
Financial stress leads to negative emotions.
Tony recommends these 3 steps to take control of your finances.
#### Exercise of Day 4
1. Make a list of all beliefs you have about money. Is there one that is holding you back? Also, reading books like Napoleon Hill's [Think and grow rich](https://amzn.to/3iFlkwJ) will change your focus.
2. Create a system that automatically invests a portion of your salary (e.g., 10%) in ETFs.
3\. As a third point, Tony recommends working with a coach to create a financial plan.
* * *
### 🤹♂️ Day 5: Master your behavior
Write a contract to promise that you will live by your beliefs daily.
It can look like this:
_I, (name), will do (behavior) at (time) for (minutes/hours). I do this because (purpose)._
_Date/Place and Signature:_
You can also use apps like [Beeminder](https://www.beeminder.com/) to hold yourself accountable.
#### Exercise of Day 5
1. Write a list of 7-10 emotional feelings you want to live by daily.
2. How will you achieve this?
3. How do you know that you have reached it?
* * *
### ⏲ Day 6: Master Your Time
Tony Robbins says that you can control the perception of time and work it to your advantage.
[Read more](/10-powerful-questions-time-of-your-life/) on the Rapid Planning Method.
#### Exercise of Day 6
1. Practice consciously directing your focus on the future, present or past. This will make your brain realize that you are in control.
2. Make a list of things that will positively impact your life. Urgent things come later.
3. Execute
* * *
### 🛌 Day 7: Rest
To let what you have learned sink in, you should relax on the seventh day.
#### Tony Robbins recommends doing one of two things:
1\. Make a plan of what fun things you will do.
2\. Do something spontaneous that you enjoy. What gives you energy?
* * *
### The Best Posts on Tony Robbins
[https://www.neurohackingly.com/mindset/](/mindset/)
[My Personal Top 10 Takeaways From Tony Robbin's 50-Hour-Long NLP Seminar "Unleash The Power Within" That Will Completely Transform Your Energy, Focus, and Drive](/nlp-seminar-unleash-the-power-within-10-takeaways/)
---
# A step-by-step Checklist on How To Create The Perfect Headline (Captains Table, Ship30 and tips from a marketing expert with 30 years of experience)
> A step-by-step Checklist on How To Create The Perfect Headline (Captains Table, Ship30 and tips from a marketing expert with 30 years of experience)
- Canonical: https://neurohackingly.com/the-perfect-headline-ship30-captains-table-marketing-expert/
- Published: 2022-12-07
- Updated: 2023-01-07
- Author: Lukas Zangerl
- Tags: productivity
✅ Use 1 of the **5 Proven Headline Styles:** _The List, The Story, The Opinion, The Question, The Framework_
✅ \***WHAT am I writing about?**
✅ \*What **TYPE OF CONTENT** can I expect? (5 hacks, ideas, stories etc.)
✅ \***WHO am I writing for?** _(age, name, location, marriage status, education, car, music)_
✅ \*FOR WHAT? What value does it provide to the reader? e.g. For what should the reader learn tennis? **In order to** [be healthy].
✅ \*Twist the knife (**expand** the FOR WHAT, what else will the reader get?)
✅ \*Is the title clear or **am I trying to be funny again**?
✅ **Credibility** (what credibility do you or another person have on that topic)
✅ Make up **words that stick** (e.g. instead of “Pomodoro Method” → “Simple & Short Study-Session”)
✅ Can I use another word that creates **emotion or pictures**?
✅ Put **verbs at the beginning**
✅ The reader often **only reads the first 3 words**
### The final 3 steps before publishing the headline
1. Let the headline sit for 24 hours
2. Then look at it on a different device
3. Read it out Loud
\* = mandatory
## ✅ Headline Checklist Completed
* * *
### 🧡 [Sign up](https://www.ship30for30.com/) for the 30-day Online Writing Cohort beginning in January 2023
In Ship30for30 you publish one **300-word atomic essay every day**, for a total of **30 days.**
**Definitely give it a try if one of the points applies:**
* you want to have a strong peer group and stay accountable
* produce compelling online content
* learn simple frameworks for quick and easy publishing
* figure out your niche
[Pxfswehj](https://ship.samcart.com/referral/PXfswEHj/MSijcsFBbvFMTN3V)
I completely understand, it's a big investment, financially as well as time-wise.
## 💌 Ship30 Newsletter
If you decide to go for the free option, for now, I can wholeheartedly recommend the newsletter. They do Deep Dives breaking down **advanced writing techniques, content strategies, and money-making digital business frameworks.**
[Va5Q7Mce](https://ship.samcart.com/referral/vA5q7MCE/MSijcsFBbvFMTN3V)
#### My first Post in Ship 30
[Learning A New Skill](/learning-a-new-skill/)
---
# Practical Psychology & NLP
> Practical Psychology & NLP
- Canonical: https://neurohackingly.com/practical-psychology/
- Published: 2022-12-06
- Updated: 2024-07-26
- Author: Lukas Zangerl
## Sorted by Topic
#life
* [Book: Meaning, Freedom and Responsibility by Viktor E. Frankl](/meaning-freedom-and-responsibility-by-viktor-e-frankl/)
* [Best Book I’ve Ever Read On Finding A Meaning In Life](/this-is-the-best-book-ive-ever-read-on-finding-a-meaning-in-life/)
#peakperformance
* [State Management](/discovering-my-peak-state/)
* [7-Day Challenge - Awaken The Giant Within](/7-day-challange-for-life-mastery-tony-robbins/)
* [6 miracle morning hacks: more energy throughout the day](/6-hacks-for-a-miracle-morning-routine/)
* [For Top-Performers: shift from Excellent to Outstanding](/personal-development-excellent-to-outstanding/)
#nlp courses
* [The NLP Online Master](/online-master-landsiedel-7-modules-overview/)
#stop negative thinking
* [How to stop overthinking](/how-to-stop-overthinking/)
* [3 Simple Hacks How to Stop Negative Repetitive Thoughts](/how-to-stop-the-cycle-of-negative-repetitive-thoughts/)
* [4 Methods to Stop Negative Thinking in under a minute](/self-coaching-emdr-stop-negative-thinking-and-emotions/)
* [10 questions Tony Robbin's audio book "Time of Your Life"](/10-powerful-questions-time-of-your-life/)
#resilience
* [Why problems are great](/problems-are-great/)
#communication
* [3 speaking skills to improve your relationships](/communication-speaking-skills/)
* [3 listening skills to improve your relationships](/listening-skills/)
#tonyrobbins
* [The 8 Best Audio Programs by Tony Robbins](/audio-programs-self-improvement-tony-robbins/)
* [Tony Robbins 4-step-process on how to sell anything](/sell-anything/)
* [Top 10 Takeaways "Unleash The Power Within"](/nlp-seminar-unleash-the-power-within-10-takeaways/)
---
# Self-Experiments
> Self-Experiments
- Canonical: https://neurohackingly.com/self-experiment/
- Published: 2022-12-06
- Updated: 2023-10-11
- Author: Lukas Zangerl
- Tags: self-experiment
## Self-Experiments sorted by Topic
### Health & Fitness
🏃 [How to Run a Marathon (without any training)](/how-to-run-a-marathon-without-any-training-2/)
🥇 [Olympic Triathlon: 8 Things You Have To Know](/olympic-triathlon/)
💪 [1000 push-ups a day](/do1000pushups/)
### Mindfulness
👀 [Stare at the ceiling for one hour](/ceilingchallenge/)
📵 [No phone for one day](/expanding-my-comfort-zone/)
📒 [Journaling for one hour](/nr-7-journal-for-1-hour/)
✍️ [Write down 100 things that make me happy](/100thingshappy/)
### Creative
🤑 [Draw a picture and sell it on eBay](/draw-a-picture-and-sell-it-on-ebay/)
👨💻 [3 Things I Learned, Writing Online For 30 Days](/writing-atomic-essays-30-days/)
📫 [Inbox 0 + Unsubscribe from all the newsletters](/14-19-inbox-0-newsletter/)
---
# 3 Simple (But Effective) Hacks on How to stop the Cycle of Negative Repetitive Thoughts
> 3 Simple (But Effective) Hacks on How to stop the Cycle of Negative Repetitive Thoughts
- Canonical: https://neurohackingly.com/how-to-stop-the-cycle-of-negative-repetitive-thoughts/
- Published: 2022-12-06
- Updated: 2023-10-02
- Author: Lukas Zangerl
- Tags: mindset
I have been interested in stopping the Cycle of Negative Repetitive Thoughts for a long time.
And over the past 6 years, I have come across a lot of quick self-help fixes.
At first I agreed with them, and then the more I learned and educated myself the more I disagreed with them. Until eventually, I reached a point where I felt like the only reason these quick-fixes had become mainstream and commonly accepted was because “a lot of other people” agreed with them too.
## **So, I have some unique hacks I’d like to share on How to stop the Cycle of Negative Repetitive Thoughts after 10 000 hours immersing myself in the subject:**
## 🔐 Mentally lock up your thoughts (and come back to them later)
#1: Imagine putting your racing thoughts into a safe and lock them up.
#2: Tell yourself that you will come back to them in the evening.
#3: Schedule a no more than 15 minute window in your calendar.
#4: In this window write down everything that comes up to your problem.
#### Source
From a mental coach with 30 years experience.
## 🔲 Box Breathing Technique (5 in - 5 hold - 5 out - 5 hold)
**#1:** Breathe in slowly while counting to 5.
**#2:** Hold your breath for 5 seconds.
**#3:** Breathe out while counting to 5.
**#4:** Hold your breath for 5 seconds.
Repeat.
#### Source:
[Health](https://www.healthline.com/health/box-breathing#hold-your-breath-again)
## 👏 Tap your chest, hum, roll your eyes (separate or simultaneously)
**#1:** Tap the upper chest area with your fingertips.
**#2:** While doing this hum so that the whole head vibrates.
**#3:** Combine it with smoothly rolling your eyes in circles.
**#4:** Look far out in the corner of your vision, while keeping the head straight.
#### Source:
[How Does The Wingwave Coaching Work Health Balance Work](https://wingwave.com/en/self-coaching-trainings/how-does-the-wingwave-coaching-work-health-balance-work/)
[How to Stimulate Your Vagus Nerve for Better Mental Health](https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf)
### As a recap, you just learned
1. You can lock your thoughts away to take care of the problem later.
2. The box-breathing technique relaxes you and can be used anywhere and anytime.
3. Humming, tapping, and eye circles are valuable tools to stop negative thinking.
Want to get more weekly self-help-hacks?
[Sign up for my Newsletter](/newsletter/), to get actionable frameworks on how to reprogram your thinking, behavior and environment.
## Sign up for neurohackingly
neurohacking: focusing on peak physical and mental performance
---
# 🔥 Discover my TOP 2 Most Viewed Blog Posts out of 100 published (+key takeaways)
> 🔥 Discover my TOP 2 Most Viewed Blog Posts out of 100 published (+key takeaways)
- Canonical: https://neurohackingly.com/my-best-performing-blog-posts-out-of-100/
- Published: 2022-12-05
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
With all the content, it is even hard for me to keep track of all my blog posts.
## According to Analytics, this are the TOP 2 Most Viewed Blog Posts out of 100 published (+key takeaways)
#### 🌞 [This Is The Best Book I’ve Ever Read On Building A Morning Routine](/building-a-morning-routine/)
### Key Takeaway
**#1** **The Morning Routine** mentioned in [The Miracle Morning](https://amzn.to/3Baxap8) by Hal Elrod _consists of 6 daily practices: acronym Life S.A.V.E.R.S._
* **S**tillness
* **A**ffirmations
* **V**isualization
* **E**xercise
* **R**eading
* **S**cribing
#### 🎶 [The 8 best audio programs by Tony Robbins, including the #1 self development system ever "Ultimate Edge", +100 hours of audio content: These are my top 10 takeaways + 5 bonus insights](/audio-programs-self-improvement-tony-robbins/)
### Key Takeaway(s)
**#1 Excitement must lead to immediate action.**
The 72-hour rule states: If you don't take action within the next 72 hours, _the probability that you will ever take action is close to zero._
**#2 If you want to take the island, burn the boats.**
I applied this when running a marathon. I signed up but _didn't get the cancellation insurance to make sure I wouldn't cancel the race._
**#3 Use powerful words for getting boring things done.**
Like _outstanding, life-changing, transforming, out of this world, inspiring, gigantic_ _etc._
I hope you liked this weeks newsletter!
Have a great week!
xx Lukas
* * *
🔥 Click on [the blog](/blog) to look at this weeks posts.
An austrian "Hawidere" from Hurghada 🌞
I spent this week with a friend in the warm and _enjoyed writing to you with this view._
---
# The NLP Online Master according to global standards: An experience report explaining 7 modules covered in the process of becoming an NLP Master
> The NLP Online Master according to global standards: An experience report explaining 7 modules covered in the process of becoming an NLP Master
- Canonical: https://neurohackingly.com/online-master-landsiedel-7-modules-overview/
- Published: 2022-12-01
- Updated: 2024-04-04
- Author: Lukas Zangerl
- Tags: mindset
As a graduate of the NLP Online [Master](https://www.landsiedel.com/ch/nlp-ausbildung/online-master-ausbildung.html) at Landsiedel, I would like to give you an overview of what to expect.
If you don't have any experience with NLP, I recommend you start with an NLP Practitioner course first.
### 😵 Hypnotic speech patterns
You can write me at the end of the post whether you will **sign up for** the **NLP Practitioner** or **Practitioner and Master.** And poof, we're already on the topic. Just now, you were able to experience a double bind live.
With a double-bin, you offer two sham options. **(☝bold marked)**
There is already an **assumption** in the sentence that you will at least register for the Practitioner. I believe that there was even a question about this in the testing. However, I don't want to mess with the trainer of the NLP Master, [Marian Zefferer](https://marianzefferer.at/). ☠
Sign up for [my newsletter](/newsletter/) by clicking on the navigation bar in the upper right corner. You can also finish reading the post and sign up in the box below. Of course, you don't have to.
[Newsletter](/newsletter/)
**So, enough with the language patterns now.**
## Difference between NLP Online Practitioner and NLP Online Master
### 👩🚀 NLP Online Practitioner
You are on a space station.
You see the world as a round sphere. If you look closely, you see the difference between water and land. You recognize the continents.
This is the Practitioner: Get a good overview and learn the basic building blocks of NLP.
### 🛫 NLP Online Master
For the NLP Master, we zoom in and find ourselves in a long-haul airplane, 39,000 feet above the ground.
You can now concentrate more on the details. You can see cities, rivers, and things you couldn't see from the space station. You are expected to work out more on your own.
**Formats are no longer processed like a checklist.**
You can now rely more on your feeling. Respond to the coachee. Expressed in metaprograms... well, we'll look at that later.
## Various Master Methods did in the NLP Online Master
### 👏 Belief systems
There is also a whole module on beliefs.
You can replace the phrase "I'm too stupid" with "I **experience** myself as too stupid". This builds distance and is not linked to one's identity. 👦
### 👥 Modeling (only read this if you have humor)
This module was about beauty, fashion, and the latest beauty trends.
The trainer, Marian, presents us with the latest scarf from his autumn collection. This year in amaranth red. (his trademark, who does not know him yet 🧣)
All kidding aside. Modeling is not much about fashion.
### 👶 Modeling Simple
For example, I want to shoot a great free kick when playing soccer.
I pick a model who does this **behavioral skill** very well. Let's take Christiano Ronaldo. In the simplest form of modeling, you focus on the model's physiology.
In short, you do what Christiano Ronaldo does when he takes a free kick.
Now you might say: **Any child can do that ... Exactly!** That's exactly what children do. They model their parents and learn to speak, walk, etc., through this.
#### 🧓 Modeling advanced
It becomes more complex, however, if you want to model songs like Mozart, for example.
Here you must become a model and figure **out** the **sequence of thoughts.** This is difficult because the thought processes of masters of their field (like Mozart) are often **subconscious**. Moreover, at this level of modeling, it is usually necessary to conduct an interview, which in the case of our model ... well ... is not exactly easy.
🧣 If you are already sure you will do the **NLP Master with Marian,** I recommend buying [this red scarf](https://amzn.to/3t0gtrM) (Amazon link).
Alone to build rapport is a reasonable investment.
**An NLP testing and modeling work? If I had known that earlier ... 🔮**
Okay, let's get serious.
To be allowed to call yourself NLP Master, you have to **write** a **modeling paper.**
I decided on the following theme: **I want to become more stress resistant on the job.** In modeling, it's good to get **as specific as possible.**
I remember a story by Tony Robbins. He then asked the wealthiest man in Canada how he became the person he is now. His answer:
"_Proximity is power._"- richest man from Canada (about 20 years ago), whose name I don't know
#### 🥶 I took Wim Hof as a model and asked myself the following questions:
1. What are the **differences between Wim Hof and me?** What does he do? What does he think? What are his values? Beliefs?
2. What do we have in **common**?
3. How can I **install** the **relevant differences at my place**?
From the answers (+ much additional research) I have constructed an NLP format called **NLB (Neurolinguistic Breathing).**
### 😏 Provocative coaching
For all language magicians: Sleight of Mouth is your module.
I find language exciting. But ... let's put it this way ... I probably would have had to repeat Merlin's class a few times.
#### What are you looking at, asshole 👀
At the end of the module, we looked at **Provocative Systems Work** according to Frank Farrelly.
As the name suggests, you use provocative interventions. It is always important to be honestly **convinced that your coachee can solve the problem himself**. So as not to lose rapport: **Pacing, pacing, pacing. 🙈🙉🙊**
However, I won't go into that any further now since you wouldn't understand it anyway. (See what I did there? 🤪)
### 🏁 The final NLP weekend: Working with hypnosystemic approaches
The last module was the burner 🔥🧴
We have been working with hypnosystemic approaches. (combination of [systemic therapy approaches](https://de.wikipedia.org/wiki/Systemische_Therapie) and [hypnotherapy by Milton Erickson](https://de.wikipedia.org/wiki/Hypnotherapie#Hypnotherapie_nach_Erickson)).
**Did you know** **how hard it is to have a problem?**
A total of 17 things/categories must be present (!!!) for a problem to be a problem. So if you have just one, or maybe even two or more problems.
Hand in the air and pat on the back. 🤝
* * *
## 🧰 Summary of the NLP Online Master
**The Practitioner** gives you an overview of NLP.
**With the NLP Online Master,** you deal with more complicated formats. In my opinion, you learn much more in less time. There is more freedom in coaching in the breakout sessions. (no strict working off of the formats).
There is a final testing and modeling final paper.
**The Master consists of a total of 7 modules**:
**1\. Values** \- is much about self-awareness. You get to know your values better with intensive exercise.
**2\. Beliefs** \- using different formats to shake the belief pole, again and again, to pull it out of the ground finally.
**3\. Hypnosis** \- Storytelling, Metaphors, Utilization Principle, Language Patterns ... What more could you want? Absolute favorite module!
**4\. Metaprograms - We have** specific thought patterns that determine how we perceive information (structured - optional, rational - emotional, motivated toward something, motivated away from something).
**5\. Modeling** \- I want to learn a skill. I choose a model that can do the skill. I look at the model's strategy. I apply it tailored to me.
**6\. Sleight of Mouth** (+Provocative Coaching) - Reframing beliefs, that's Sleight of Mouth.
**7\. Hypnosystemic approach -** You learn how a problem becomes a problem. Goes from the problem to the solution.
#### More about NLP, Mindset, and Coaching:
[Building A Morning Routine](/building-a-morning-routine/)
[Get Unstuck And Get Into Flow](/get-unstuck-and-get-into-flow/)
[5 Best Daily Practices That Changed My Life](/5-best-daily-practices-that-changed-my-life/)
[Problems Are Great](/problems-are-great/)
---
# A simple 3-step Framework using Active Recall to actually remember what you studied
> A simple 3-step Framework using Active Recall to actually remember what you studied
- Canonical: https://neurohackingly.com/simple-3-step-framework-sum-up-study-more/
- Published: 2022-12-01
- Updated: 2023-08-02
- Author: Lukas Zangerl
- Tags: study-techniques
I've been practicing for over 6 years **how to sum up what I've learned in a day of studying and find out where I need to study more.**
Along the way, I have done all sorts of things to try to get better:
* Read the book [How to Become a Straight A Student](https://amzn.to/3ueaEb5) by Cal Newport
* Listened to the podcast [Inforium](https://theinforium.com/) by Thomas Frank
* I asked the best students I know for help
* etc.
And all of these things helped me a ton.
## If I had to start all over again (as a beginner), this is simple framework I wish I had on how to use Active Recall to remember what you studied
### Step #1: After a day of studying, take a blank sheet of A4 paper
Lay it out in portrait or landscape format. On the far left, write all the letters from A to Z underneath each other:
* A
* B
* [...]
* Z
You should now have 26 letters and lines.
### Step #2: Set a timer for 5 minutes
Write down everything that comes to mind about your topic. Do not go chronologically from A to Z, but crisscross whatever comes to your mind.
E.g., learning about "Building resilience":
* M: More challenging things
* F: Find resilient friends
* V: Vipassana meditation
* etc.
The first word must begin with one of the letters you haven't used yet.
### Step #3: Make the ABC list after each studying day
You can take out all the ABC lists one day before the test. You can look over the most important parts of each learning day to reactive your memory. It looks like this, for example:
* ABC List Day 1: Subjects 1, 3 and 4
* ABC List Day 2: Subjects 2, 8
* ABC List Day 3: Subjects 9
* etc.
You have now summarized the most important points for yourself.
### More posts how to study effectively for exams as a student or life-long-learner
[The Ultimate Study Guide How To Study Effectively For Exams](/the-ultimate-study-guide-how-to-study-effectively-for-exams/)
[Best Book On Understanding And Mastering New Information](/best-book-on-understanding-and-mastering-new-information/)
[Get Unstuck And Get Into Flow](/get-unstuck-and-get-into-flow/)
---
# The airline industry has spent millions of dollars to develop the world's most enhanced learning method. This is how it works:
> The airline industry has spent millions of dollars to develop the world's most enhanced learning method. This is how it works:
- Canonical: https://neurohackingly.com/airline-training-learning-method-evidence/
- Published: 2022-11-29
- Updated: 2023-01-07
- Author: Lukas Zangerl
- Tags: study-techniques
I spoke with a **flight instructor from one of Europe's most prestigious airlines.**
## These are four of the evidence-based training pillars for efficient learning that can be applied to areas like "learning how to learn" and "coaching":
**1\. Driven by data:** Learn what to focus on by using data from the past.
**2\. Competency-based:** Nine key competencies a pilot must have were identified. To not only train for a single event but for every possible future problem, emphasis is placed on the process rather than the outcome.
**3\. Learn from the positive:** Strengths are pointed out. The focus is not on what happened but on why it happened and, consequently, how to improve the pilot's competency.
**4\. Develop resilience:** By questions from the instructor the pilot creates self-efficacy in the area of independent learning.
Want to know more about the framework? **Sign up** for [my weekly newsletter](/newsletter/) to not miss the next post, where I explain the 4 steps in detail.
[Writing Atomic Essays 30 Days](/writing-atomic-essays-30-days/)
[En Wim Hof Method Decision](/en-wim-hof-method-decision/)
[What A Weekend](/what-a-weekend/)
[This Is The Best Book Ive Ever Read On Finding A Meaning In Life](/this-is-the-best-book-ive-ever-read-on-finding-a-meaning-in-life/)
---
# 😎 8 Life Lesson I'll Never Forget From The 2-Day Seminar THE ART OF DOING YOUR THING
> 😎 8 Life Lesson I'll Never Forget From The 2-Day Seminar THE ART OF DOING YOUR THING
- Canonical: https://neurohackingly.com/8-life-lesson-ill-never-forget/
- Published: 2022-11-28
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
This weekend I learned some **exceptional life lessons I'll never forget.**
It was in May 2022 that I saw that Christian Bischoff is coming to Zurich. I was excited to attend a live event with **hundreds of others** interested in personal growth.
At first, I was skeptical, but over time, I was taken by the mood of the stadium. **A seminar is what you make of it.**
### 🌳 Lesson #1: You don't notice the immediate effects of small habit changes.
At some point, however, there is an **exponential effect of all the small seeds you scattered**.
### 👼 Lesson #2: "The face is the index of the mind."
When negative thoughts rule your day, your peers may not notice it immediately. However, **over time your face will reveal the consequences** (latest at 40 years old 😉).
### 🐙 Lesson #3: "To whom you assign blame, you assign power."
As soon as you place **blame on the outside, you give up responsibility.** If the goal is to have someone else control how you feel, that's the way.
### 💪 Lesson #4: You are afraid because you have not done it often enough.
Also, when **remaining passive**. If you take immediate action, you will experience fear at first, followed by self-confidence.
### 😪 Lesson #5: What is the worst feeling?
* Having no meaning.
* Having no purpose.
[This study](https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02485-4) demonstrates that the presence of meaning in life and the search for meaning are protective measures against suicide.
### 🔐 Lesson #6: How do you find meaning in life? (you pick which one)
* 1: Devotion to a cause (being fully absorbed into an activity)
* 2: Love for other people
* 3: Modeling a role model
* 4: Through a stroke of fate
### 👑 Lesson #7: "When the kings go, the gods come."
The right mindset for people having gone through a breakup.
### ⚓ Lesson #8: Working with space anchoring is an effective way to influence the viewer's subconscious.
#### What Christian Bischoff did and said:
1\. "Some people have negative automations". _Takes two steps to the right._
2\. _Goes back to the initial position_.
3\. "Others question these automatic responses." _He takes two steps to the left._
4\. "You have the choice." _Takes two steps to the left.
Can you see how you will now tend to go with the second option? Would you happen to know why? 🙂_
Have a great week!
xx Lukas
* * *
# 🎁 4 new blog posts published this week
**Here are two for You:**
[Self Coaching Emdr Stop Negative Thinking And Emotions](/self-coaching-emdr-stop-negative-thinking-and-emotions/)
[The Ultimate Study Guide How To Study Effectively For Exams](/the-ultimate-study-guide-how-to-study-effectively-for-exams/)
🛠 Cool Tool for any blog post: Press on the flag in the lower left corner and **translate the blog post into German.**
[](/)
Feeling not too bad in this one
---
# 4 scientifically-proven Self-Coaching Methods to Stop Negative Thinking + Negative Emotions in under a minute
> 4 scientifically-proven Self-Coaching Methods to Stop Negative Thinking + Negative Emotions in under a minute
- Canonical: https://neurohackingly.com/self-coaching-emdr-stop-negative-thinking-and-emotions/
- Published: 2022-11-26
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset
## 2 effective & short Self-Coaching Methods from trauma therapy
### 👀 Self-Coaching Method #1: Make rapid eye movements from far left to far right (without moving your head) to stop negative thoughts.
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
If you are stressed during the day or have other repeating thoughts, you can do this mini-method for 10-20 seconds.
It comes from EMDR, which stands for "Eye Movement Desensitization and Reprocessing." It is used to relieve the pain caused by the memory of a traumatic event.
> After successful EMDR treatment, affective distress is alleviated, negative beliefs are reformulated, and physiological arousal is reduced.
Of course, this is only a short exercise and is nowhere near as effective as an EMDR session. However, you will notice a definite before-after effect. The more repetitions, the less emotions are involved.
#### What exactly happens in EMDR?
The two hemispheres of the brain are stimulated similarly to REM sleep.
This allows the brain to reprocess memories that have not yet been fully processed. This is usually the case with experiences that are linked to negative emotions. Then new "better" memories are formed.
#### I'll try to explain it 👶
1\. Take the ball of wool (thoughts associated with negative experiences) out of your head
2\. The tangled ball of wool is then rolled up nicely
3\. The ball of wool goes back into the head
#### 7 out of 10 studies show us that EMDR is faster and/or more effective than cognitive behavioral therapy focused on trauma
[12 randomized studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951033/) found that after an EMDR session, patients may replay the traumatic experience in their head, but no more distressing emotions come up.
They also said that "the images are not as vivid and disturbing" as before.
It makes sense, doesn't it? When we have negative thoughts, we often repress them. When we repress something, we know it's usually something negative. Again and again, we fight against the thoughts, and each time, a little something is changed in the memory.
This is why it often happens that we fall asleep with a problem and wake up with the solution. The REM sleep phases are responsible for the processing of the experiences we had.
#### More resources on EMDR
If you want to learn more, I recommend reading [this study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951033/) or Francine Shapiro's book [EMDR: The Breakthrough Therapy for Overcoming Anxiety, Stress, and Trauma](https://amzn.to/3XsdhDD). Highly recommended as an audiobook.
[The EMDR Toolbox](https://amzn.to/3U8SCBA) is a recommended audiobook for self-application.
### 🦋 Self-Coaching Method #2: The Butterfly Embrace
Cross your arms over your torso and place them on your chest. Now, alternate tapping your chest in a rhythm (about 2 beats per second / per side).
You can also sit on a chair and rest your arms on your thigh. Then alternate tapping with your hands.
## One of my favourite NLP techniques, Submodalities: We program ourselves
### 🙇♀️ Self-Coaching Method #3: Change the images in your mind to actively influence what you associate with past experiences.
> "The ability to change the process by which we perceive reality is often more valuable and useful than changing the content of our experience of reality."
**It's not WHAT we imagine that causes us problems, but HOW we imagine** **it.**
So, the crucial thing is not to change the content but how the content is presented. Submodality work is very powerful; It has been widely reported that lifelong phobias have been cured in less than an hour.
#### Visual: Are you angry about what you said or did yesterday? Usually the image is then:
* large
* pin sharp
* colorful
* close
* 3D
### 🧘♀️ Self-Coaching Method #4: Kinesthetic; The next time you have a negative feeling, try to feel WHERE in the body you feel it.
Possibly a little unfamiliar at first, ask yourself what form the feeling takes.
If you can't imagine it, ask yourself what shape it would have if the feeling had a shape. Maybe it's a big rock in your stomach or a ball bouncing around in your chest. In the last coaching, my coachee had an oval shape that turned into a ball.
**Change the shape, color, pressure or even location.** The feeling should trigger much less emotional and physical pain afterwards.
Want to know more about Submodalities and how to discover Your Core Submodalities? [Sign up to my newsletter](/newsletter/) to not miss the post on how to find out what core submodalities are and how to find your's.
[Newsletter](/newsletter/)
#### More resources on submodalities
[An insiders guide to submodalities](https://www.nlpworld.co.uk/nlp-glossary/s/submodalities/)
Book from Richard Bandler: [NLP Workbook to Submodalities](https://amzn.to/3tWwWOt)
Book from Richard Bandler: [NLP Coachings including submodalities](https://amzn.to/3guRUks)
[Amzn.To](https://amzn.to/3VsIbtr)
[Writing Atomic Essays 30 Days](/writing-atomic-essays-30-days/)
[How To Double Reading Speed](/how-to-double-reading-speed/)
[Active Recall Best Study Method](/active-recall-best-study-method/)
---
# Change your thinking with these 10 powerful questions mentioned in Tony Robbin's Audio-book "Time of your Life" (about Productivity and Performance)
> Change your thinking with these 10 powerful questions mentioned in Tony Robbin's Audio-book "Time of your Life" (about Productivity and Performance)
- Canonical: https://neurohackingly.com/10-powerful-questions-time-of-your-life/
- Published: 2022-11-26
- Updated: 2023-10-05
- Author: Lukas Zangerl
- Tags: mindset, tony-robbins
## **🔺 Instruction: Read one question at a time. Step-by-step**
If you can't come up with an answer right away the first time, please wait 30 seconds to let your unconscious work on it.
You can also read the question aloud to yourself again and again. Just write down what comes to your mind, **even if you think it's not valuable. The best writers have great ideas in the process of writing**, not in sitting and thinking about what they will write.
If you want, you can do a total of three rounds. Start with the first question when you answer the last question.
😍
Happy transformation and have fun! ****These 10 questions can be life-changing!****
## **✍ 10 Life-Changing Questions from** Tony Robbin's Audiobook "Time of your Life"
What should my **ideal life** look like?
Why **must** I achieve it? What will it cost me if I don't change?
What are 2 things I will change **right now**? What do I really want?
**Why** do I want it?
How am I going to achieve it?
What do I focus on a lot that does **not serve me**?
What do I do regularly that I **don't have to do**?
What challenges do I face right now? What would I think about them in **10 years**? What's funny about it?
What are the things I **cannot influence** or control but **still think** about?
Why is it stupid to spend time and emotions on something I cannot control?
* * *
#### Other recommended posts
[Nlp Seminar Unleash The Power Within 10 Takeaways](/nlp-seminar-unleash-the-power-within-10-takeaways/)
[4 Step Process Tony Robbins Does Every Morning](/4-step-process-tony-robbins-does-every-morning/)
[This Is The Best Book Ive Ever Read On Finding A Meaning In Life](/this-is-the-best-book-ive-ever-read-on-finding-a-meaning-in-life/)
---
# For Top-Performers and High-Achievers: Here's how to make the 2mm shift from being Excellent to absolutely Outstanding.
> For Top-Performers and High-Achievers: Here's how to make the 2mm shift from being Excellent to absolutely Outstanding.
- Canonical: https://neurohackingly.com/personal-development-excellent-to-outstanding/
- Published: 2022-11-24
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: nlp, mindset, tonyrobbins, tony-robbins
One commonly held belief most people have is that a coach is someone who stands on the sideline of the field, shouts what to do, and cheers on the team.
Is this coaching?
## ✨ In the past, only leaders of big companies and top athletes had the privilege of getting a coach
People are getting coaches more often these days, which helps them reach their full potential.
You are one of the few percent who actively work to shape their future if you hire a coach.
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
## ❌ A common misconception about personal development coaching is that as a coach, you must have better knowledge of the client's field
They should not be confused with a consultant who provides advice and strategies.
A coach is also not a clinical psychologist; a clinical psychologist works with people with illnesses or other mental health concerns. However, a **coach works only with healthy people.**
## 🚀 Why should you even bother getting a coach?
✅ **Clarify** your goals and vision.
✅ An **actionable plan** to make the vision a reality.
✅ **New possibilities** for action and thoughts emerge that the client did not have access to before.
✅ **Faster achievement** of the result you want (if it is a good coach, also work towards what fulfills you).
✅ **It's the** **2% that differentiates the excellent from the outstanding** - a coach can make this tiny difference.
## ⛰ The 3 Step-Process of Tony Robbins Results Coaching
1. Identify **limiting beliefs**
2. **Develop patterns** to overcome those limiting beliefs
3. Make those patterns second nature, **part of your regular habits.**
#### ❓ If it's not an option to get a coach right now, start by answering the [following 10 life-changing Questions](/10-powerful-questions-time-of-your-life/)
[Coaching](https://www.tonyrobbins.com/coaching/)
---
# The Ultimate Study Guide: How To Study Effectively For Exams (supported by science)
> The Ultimate Study Guide: How To Study Effectively For Exams (supported by science)
- Canonical: https://neurohackingly.com/the-ultimate-study-guide-how-to-study-effectively-for-exams/
- Published: 2022-11-23
- Updated: 2025-06-17
- Author: Lukas Zangerl
- Tags: study-techniques, activerecall, spacedrepetition
Are you scrambling to learn as much information as possible before exams? Do you have days where you spend hours studying and still feel like it wasn't enough?
Studying for exams can be a daunting task. There is so much material to master, with strict deadlines and the pressure of good grades looming in the background. Everyone has a system of studying that seems to work for them, but sometimes we get stuck in a rut and don't progress. Fortunately, extensive studies on studying effectively have found key tips to help people optimize their learning process.
In this ultimate study guide, you'll learn about every aspect of studying effectively (supported by science) for your upcoming exams. The strategies outlined here can help boost your confidence, reduce anxiety, and ensure success on exam day—so let's get started!
Read more on the most [common studying problems and how to deal with them.](/studying/)
* * *
**🔶 Shortform 🔶**
Book Collection "Learning how to learn" on Shortform
Want to get high-quality information you can practically apply to your everyday life? 10-hour study guides compressed into 1 hour of reading.
* 3 PDF Summaries to download per month
* Practice questions to apply the learned knowledge
* entertaining, unlike any other book summary app
📚
To get a FREE trial of unlimited access and an additional 20% discount on the annual subscription, join Shortform through my special link, [shortform.com/neurohackingly.](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) 🌱
* * *
⏪ Before starting to study, consider doing these 7 simple steps
1. **Goalsetting: What grade do you want to achieve in each subject?** Creating a measurable outcome will drastically increase the chance of achieving your goal.
2. **Study Schedule: Write a rough study plan.**
Study Timetable
It can change at any time.
> "In preparing for battle I have always found that **plans** are useless, but **planning** is indispensable."
3\. After your lectures is before your lectures**, Skim through the content/slides covered in the next lesson.**
This only takes 10 minutes, but it will be a huge advantage. Your brain will remember the information you have already read. Information will be retained much longer because the forgetting curve gets interrupted.
4\. **Check with a fellow student who has already written the exam or is some years ahead of you**. This will tell you what to focus your time and energy on.
5\. Search for a **study buddy.**
6\. **Do the mock exam before you start studying.** This will help, too, to know what topic and information you have to focus on for the test.
7\. **Put yourself into the role of your teacher**. What questions would you ask if you were in your professor's shoes?
8. Use AI for studying. More on [bildungsimplus.com](https://bildungsimpuls.com/ki/lernen-mit-ki-wie-kuenstliche-intelligenz-intelligentes-lernen-unterstuetzt/)
**1-2-3 Meta: An NLP Format that allows you to shift perspective**
It helps to know how to put yourself in someone else's shoes. NLP has a great format called 1-2-3 Meta, where parts of it can be applied. It might help you to guess some test questions.
People usually use this format when they conflict with someone else.
Putting oneself in the shoes of the person involved, you dissociate yourself from your emotional mind.
Suddenly, you might realize that you understand their point of view, too. To think like the other person, it is necessary to use all the senses.
In the third position, you play a bystander who doesn't know what's happening.
At last, you are in a meta-position. Here, you can look back on what you've just experienced. What were your most considerable insights?
In our case, you might even be able to guess some of the professor's questions.
And 1-2-3 meta can help you to train to get out of your thinking box. Realize that other people may have experienced different things and have different backgrounds.
7\. **Invest in suitable study materials**. If there is a course that costs some money and creates good value, buy it.
## 🌱 Set yourself up for studying and reflect on your day for CANI (constant, never-ending improvement)
### Energy is life: The higher your energy and engagement, the better
**Step #1:**
Ask yourself: When is my best study time?
**Step #2: Reflect**
Set the alarm every hour (for a week), then write down every hour's energy level on a scale of 1-10. As a final product, you will have a curve of your daily energy. The more data (days) you track, the more detailed results you will get.
**Step #3: Make use of energy peaks**
Study complex subjects when your energy levels spike.
**Step #4: Rest when energy is low**
Remember to have a balanced diet. Take a break, organize your class notes or watch relevant videos (not much energy needed) when you know that energy will drop. For me, this usually is about 3-5 p.m.
If you want to know more about the lifestyle aspects important for good studying results, [read my post](/the-energy-triangle/) on the triangle of life. ⚠
**Bonus tip on memorization:**
Motion creates emotion; studying and engaging with the information you consume will increase retention and even have fun doing it. This was proven in a study on children learning to remember words.
### Plan your day
**Set a daily highlight:** What one thing do I want to accomplish today?
[Time blocking](/having-more-time-is-easy/)
Plan your off time so you have something to look forward to.
For, tell yourself that you will read and understand the 4 chapters to allow yourself to do something fun in the evening. That's how I managed to get through some study afternoons.
## 💪 Complexity is the enemy of Execution
### Scope the subject
Go from big to small.
First, skim through the content you will learn. Use the table of contents after you have gained a basic overview and structure and break down the content.
Only then start "zooming in."
### Pretesting: Ask yourself questions before you've even read through the textbook the first time
Pretesting is a form of active recall. After testing yourself, your brain will be primed to look for the correct answers.
Read more on the power of pretesting in my recent post. [These 3 evidence-based study tips will improve your grades instantly.](/these-3-evidence-based-study-tips-will-improve-your-grades-instantly/)
## Pretesting questions you can ask yourself
What do I already know about this topic?
What do I think I will learn?
Here, drawing a mindmap to get an overview of the topic I am learning is great.
This will help you to see where you can apply the most leverage.
### What not to do when starting to study a new topic
If you jump into a new subject, it is like digging for the treasure without the treasure map.
After some meters of digging, you will notice that it is the wrong approach till you try something different. Eventually, you will find that you must get a map first to know the way.
#### Consider the following questions after a day of studying:
What went well?
What should I keep doing in the following study sessions?
Did I reach my study goals? Why? Why not?
How might I better my study technique and look after myself (e.g., studying in diverse spots, limiting sugar intake, etc.)?
Write down one thing that will be incorporated into tomorrow's studies. Anticipate tomorrow's difficulties and strategize how to overcome them.
### 2 final steps: Use active recall at the end of your studying day instead of learning new content
#1. Draw a mind map of the things you have learned today. Use a blue or black color.
Reflecting on the last 10 minutes is better than studying new material.
#2. Add or cross out notes after you brain-dumped everything. Use a different color, e.g.
## 🧠 Active Recall: Ask yourself practice questions
Active recall is engaging and using cognitive effort to retrieve information to answer a question. Your level of engagement should be 100% when using active recall.
It improves the ability to recall information in the future and strengthens connections between information in our brains. [A study](https://journals.sagepub.com/doi/full/10.1177/1529100612453266?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed) from 2013 looked at hundreds of studies about different study techniques. In contrast to highlighting, rereading, and passively taking notes, active recall is "high utility."
Active recall can be implemented effectively with minimal training.
#### 2 Benefits Of Using Active Recall + 2 Active Recall Apps
Active Recall has 2 benefits that are worth mentioning:
1\. it aids in highlighting one's strengths and weaknesses, thus creating realistic insight into what to focus on
2\. it creates new synaptic connections between known and new information (stored in long-term memory)
* App to use for active recall: [Notion with its toggle feature](https://affiliate.notion.so/neurohackingly). Write yourself practice questions and hide the answer under the toggle
* Check out [Notion's new AI features](https://affiliate.notion.so/wyctcmurzm1v-4y5a7) 🤖
* [Notion's New Calendar](https://affiliate.notion.so/calendar-neurohackingly) 🗓️
* App for interconnected thoughts: [Obsidian](https://obsidian.md/eula)
👉 I have published a post on [Active Recall: This is the most effective study method (after +100 years of research) according to science.](/active-recall-best-study-method/)
## 🔁 Successful Students use Spaced Repetition
Forgetting curve: After 24 hours, we have forgotten 90% of what we learned
We must review what we studied regularly to remember the things we learned.
With cramming, you will hold information in the brain briefly.
To interrupt the forgetting curve, it is best to space the revision intervals more out the more time passes. First, revise after 1 day, then 1 week, 1 month, 3 months, etc.
### The Flashcard App Anki for spaced practice
* Anki Flashcards has spaced repetition integrated, as when you say you don't know the answer, you will be asked it way sooner than if you knew it
* The algorithm is programmed for spaced repetition.
* It is best when we forget a little bit, and it requires strength to recall information
Ali Abdaal has a [Skillshare class](https://www.skillshare.com/de/classes/Lerne-absolut-alles-mit-Flashcards-Der-ultimative-Leitfaden-fur-Anki/1530220171) about using Anki to retrieve information and integrate Active Recall and Spaced Practice.
## 📌 Other effective studying methods that help millions of students daily
* think you understand, switch to another subject/topic
* we don't get asked about the book structure in an exam
* it is again hard, and there we learn the most
### LTM: Little Time, Much Motivation
* get the app Forest on your phone
* this technique is perfect if you don't feel like studying
* 25 minutes study session with 5 minutes break (repeat 4 times)
* then have a more significant break of about 20 minutes
* probably not the best method if you are learning programming or other things where it takes a while to get into the flow
* you can also try with more extended periods
* try to 100% focus during the 25 minutes - only on studying
* fully relax during the break
### 80/20 Principle to overcome laziness and start studying
* what 20% can I study to achieve 80% of the result?
* Can I skip something that I have already spent so much time on?
### Do it. That's how you remember and can recall it in the exam
* Maths -> Calculate
* Programming -> Program and not only theory
* Economics -> make a roleplay
* brain gets more oxygen and blood when moving (?)
### VAKOG: Integrate your senses to remember
* Try different learning styles like drawing, speaking out loud, listening to podcasts about the topics, building something, etc.
* use the same frequency when studying and for the exam (also chewing gum flavor)
### Search like Sherlock for similarities and differences in the content you are learning (interconnection)
* make connections from phrases from one chapter to the other
* if the app allows it like roam research, then use it (free for students, I believe)
### Stop with the formal explanation
* explain it to a 6-year-old
* simplify the topic, and then you know that you understand it
* try explaining it to someone who doesn't know anything about the subject
### Tell your friends what you studied today (active recall in practice)
* will ask questions
* you know when you are not sure about the topic
* fully immerse in the content
* create a study habit
### Interleave Practice: If you have just understood a topic**,** switch to another similar one.
When learning addition, it does not make sense to practice 10 similar examples where you switch the numbers you add.
By challenging our brains and switching to subtraction as soon as we have understood addition, we are forcing our brains to make an effort. Also, this already simulates the structure of an exam. At the exam, the questions are not divided into topics.
### How to study effectively depends on your class (math - doing, psychology - explaining, etc.)
For non-technical classes (e.g., English, History, Psychology), figure out the big ideas so you can explain, contrast, and re-evaluate them.
For technical classes, work on the problems and explain the steps and why they work.
## 🧘♀️ Quick fixes for getting unstuck
**If you struggle with thought circles or other negative emotions, I recommend the following posts.**
* [4 scientifically-proven methods to stop negative thinking](/self-coaching-emdr-stop-negative-thinking-and-emotions/)
* [Find focus fast](/find-focus-fast/)
What follows are some ideas when feeling overwhelmed and frustrated.
* Change the study place (go to the library, a cafe, outside, a place you have never been before)
* Take a day off. Ali Abdaal calls this the Reitoff Principle
> If there’s a day where I get home from work a little late and I’m feeling pretty tired, I’ll just write-off the evening and lounge on the sofa reading a book or getting through my backlog of [Peter McKinnon](https://www.youtube.com/channel/UC3DkFux8Iv-aYnTRWzwaiBA?utm_campaign=Ali%20Abdaal&utm_medium=email&utm_source=Revue%20newsletter) and [Matt D'Avella](https://www.youtube.com/channel/UCJ24N4O0bP7LGLBDvye7oCA?utm_campaign=Ali%20Abdaal&utm_medium=email&utm_source=Revue%20newsletter) videos, completely guilt-free.
> But on days where I’ve got plenty of time and energy to crank out a video or blog post, I’ll devote 100% of my attention to that, and hopefully avoid the procrastination trap.
from [The Reitoff Principle for Productivity](https://aliabdaal.com/the-reitoff-principle-for-productivity/)
* Meditation
* Sauna
* [Cold shower, ice bath](/first-cryo-race-zuerich/)
* 20 minutes nap
* Switch the subject you are studying
* Change the material you are studying, e.g., Try reading your book with an app that reads the text aloud to set a pace. This is precisely how runners keep their pace. They have another person running beside them, looking to achieve their personal goal. (same if keeping up with the voice while reading the textbook)
* switch your study space
* Do not forge yourself to continue; take a break.
### Visualize and draw to link thoughts and get a better understanding of the topic you are learning
* **Use graphs and clusters** to organize the information in your head - we think in pictures and not in subjects and categories
* Always come back to **the big picture** after having studied one chapter. Ask yourself: Where does the information I have just read fit when looking at the big picture?
* Bringing your thoughts **down on paper helps to understand** (the connection between hands and brain and takes more time)
### Other tools to use when getting stuck
#### 🌊 Wingwave music
[Wingwave music](https://www.youtube.com/watch?v=cHkWqTY-tV4) is used in performance coaching. These alternating tones on the left and right ear lead to activating the prefrontal cortex in the cerebrum and improving networking performance. These are perfect conditions to get into the flow state fast.
#### 🎶 Noisli
On [this website](https://www.noisli.com/), you can combine 28 different background sounds to create a learning atmosphere you can concentrate on.
## 💣 One Day before the exam
Ask yourself:
What would be the topic I would hate to come to the exam?
What topic has the teacher mentioned several times? But maybe I didn't feel like studying it.
Now, it's time to look at your weak points.
Ask yourself questions, and do not reread your notes.
## 💥 Exam Day: Do the same as always - Don't reinvent the wheel
If you never run in the morning, don't run.
If you never drink coffee, don't drink coffee on exam day because you think it may give you an extra boost.
It is not the time to try out new things. Don't risk anything.
## 💭 Reflect on what came up, what worked, and what didn't (After the exam is before the exam)
* Write notes on what you have learned about the subject.
* How satisfied are you with your performance in relation to your learning?
* What would you have done differently if you could start learning again from the beginning?
* What will you keep learning?
* What questions and topics have come up?
I had my folders for each subject in notion where I wrote everything down about the exam:
1\. What did the teacher ask?
2\. Which questions didn't I expect?
3\. How should I study differently next time?
4\. What would I have done the same?
## 3 Studying methods which you should avoid ✋ DON'Ts ❌
### Do not reread
Often we tell ourselves we have understood a topic, even though we only remember reading about it in the past.
We do not know it. We do not yet fully understand it. However, this is the risk of rereading.
We fool ourselves.
### Do not highlight
There are revision techniques of much higher utility than highlighting in your textbook.
### Do not take notes
If you take notes, try to take them in your own words. Listen and engage. Write down testing questions for yourself.
The problem is that we never learned HOW to take notes. The [Cornell Method](/cornell-note-taking-system-which-combines-active-recall-and-note-taking/) is a great method of taking notes using active recall to take your grades to a higher level.
#### Make it stick: The science of successful learning.
4.17 ⭐ with over 16.000 ratings on [Goodreads](https://www.goodreads.com/list/show/137689.Books_on_Evidence_Based_Teaching_and_Learning)
I searched for the best-ever evidence-based books on how to study and learn anything and found the book [Make It Stick: The Science of Successful Learning](https://amzn.to/3FZPcw2) by Peter C. Brown.
If we look at the rating about the total number of ratings given, [Make it Stick](https://amzn.to/3FZPcw2) is the book that scored the highest.
#### A mind full of Numbers
I later found out that [A mind for numbers](https://amzn.to/3HWQ5rG) even got a rating for numbers got 4.21 ⭐ with over 18.000 ratings.
However, [A Mind for Numbers](https://amzn.to/3HWQ5rG) is a more niche book because it focuses on how to study technical and mathematical subjects.
The author Barbara Oakley also made the [most popular online course](https://www.coursera.org/learn/learning-how-to-learn) on learning how to learn on Coursera.
## Conclusion
**#1. Get a general overview of the topic by using sources like youtube.**
**#2. Create a plan on what the teacher wants and how you will tackle the subject.**
**#3. Use Practice-Exams and active recall for pretesting what you already know.**
**#4. Interleaving to make it difficult: Switch the subtopic to think instead of memorize.**
**#5. Integrate, move and fully embody.**
**#6. Use spaced repetition to space out your revision times.**
More on learning new information:
* [Active Recall: This is the most effective study method (after +100 years of research), according to science](/active-recall-best-study-method/)
* [8 underestimated ways to overcome laziness & start studying a subject you don't like](/9-actionable-hacks-to-overcome-laziness-and-study-for-a-subject-you-dont-like/)
* [Discover the Cornell Method, which combines active recall and note-taking, to take your grades to a higher level](/cornell-note-taking-system-which-combines-active-recall-and-note-taking/)
### Book Resources on How to Study and developing study habits
* [Make it Stick](https://amzn.to/3EvxNdB)
* [How to Become a Straight-A Student](https://amzn.to/3Vn59Cg)
* [Deep Work](https://amzn.to/3GG0BDc)
* [10 Steps to Earning Awesome Grades (While Studying Less)](https://amzn.to/3ES9WWZ)
* [Eat That Frog!](https://amzn.to/3VmTVxA)
* [Getting Things Done: The Art of Stress-Free Productivity](https://amzn.to/3GJ4uqL)
### Studies & Articles Resources
* [Studying 101: Study Smarter Not Harder](https://learningcenter.unc.edu/tips-and-tools/studying-101-study-smarter-not-harder/)
* [Effectiveness of highlighting for retention of text material.](https://psycnet.apa.org/record/1974-33185-001)
* [How to Effectively Study](https://psychology.ucsd.edu/undergraduate-program/undergraduate-resources/academic-writing-resources/effective-studying/index.html)
* [How Do Students Really Study (and Does It Matter)?](https://www.researchgate.net/publication/228786091_How_Do_Students_Really_Study_and_Does_It_Matter)
* [https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0015183](https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0015183)
* [https://www.science.org/doi/10.1126/science.1152408](https://www.science.org/doi/10.1126/science.1152408)
* [https://www.sciencedirect.com/science/article/abs/pii/S0749596X06001367](https://www.sciencedirect.com/science/article/abs/pii/S0749596X06001367)
---
# 🧠 How to build a SECOND BRAIN, a game-changing productivity system to help you organize your life, think more clearly, and unlock full creative potential
> 🧠 How to build a SECOND BRAIN, a game-changing productivity system to help you organize your life, think more clearly, and unlock full creative potential
- Canonical: https://neurohackingly.com/how-to-build-a-second-brain/
- Published: 2022-11-22
- Updated: 2023-01-18
- Author: Lukas Zangerl
- Tags: newsletter, productivity, brain, buildingasecondbrain, notes, notessystem, distill, express, showyourwork
👋 Hello friend
This week I want to talk about how to build a [Second Brain](https://amzn.to/3tMdPqe). _(amazon link to the book)_ It is made up of **four simple steps:**
1. **Capture** and keep what resonates
2. **Organize** for Action
3. **Distill** your notes their core essence
4. **Express** to show your Work
**🧠 A second brain is a central place to store insightful ideas, concepts, and information, in an ordered and actionable fashion.**
It allows you to brain-dump your thoughts.
You don't have to remember unimportant and repeating information anymore. Consequently, **you have more capacity to use your first brain and think freely again.**
Having built a Second brain, the author promises to have completed 80% of a project before even starting.
Let's dive in! 🏊♀️
## 🤯 Having built a Second brain, the author promises to have completed 80% of a project before even starting
To create an action system that helps you achieve your goals in a fast fashion: first, make sure you don't make a few of the most common mistakes:
### Mistake #1 Not change the system according to your own needs
Many people think they have to do everything the way the book says and are not allowed to change anything to suit their personal needs.
### Mistake #2 Have everything perfectly organized
Perfectionism keeps us from getting into action.
### Mistake #3: Start writing on a blank sheet of paper
Despite having a system with your personal best thoughts, many people don't use it at the moment; it would be better too.
People tend to make these mistakes because they think the Second Brain is a final product.
As a result, they keep themselves stuck in overwhelm and finally quit by saying that it just does not work.
Before we start I want to show you which software you can use as your second brain.
So, here's how to build a Second Brain:
## ✍ Step 1: Capture what resonates
The first step to building a Second Brain is to capture knowledge, ideas, insights, and other things that might be valuable to you in the future.
Creating a habit of immediately capturing information. This is so important because, **in only one hour, an average person has forgotten 50% of the information; within 24h, 70%, and within a week, 90% (!!).**
The most common mistake that keeps people from being successful here is to make capturing connected with a lot of effort.
Instead, it would help if you made it a habit of capturing as easily as possible.
To capture information on the go, I installed the [Evernote widget](https://play.google.com/store/apps/details?id=com.evernote) on my phone. If a valuable thought crosses my mind, I unlock my phone, push the widget and start writing.
🤏🏻
Reduce the friction of taking notes to a minimum.
{/* TODO: re-embed video from Bunny.net */}
For capturing highlights, you have **40-50% value for your second brain** if you install [Readwise](https://readwise.io/i/lukas095).
I read an article yesterday and thought I would definitely forget this valuable information. To save it I used [Reader](https://readwise.io/read) and just had to highlight it. It connects to Evernote, so I don't even have to write a note.
**Store highlights on [Reader](https://readwise.io/read)**
{/* TODO: re-embed video from Bunny.net */}
#### Key takeaways
#1 Save only what resonates
#2 Have a frictionless process of capturing
#3 Have one central system (like Evernote)
## 🧮Step 2: Organize for action
The next step to building a Second Brain is to organize what you have captured.
This is done with a **universal organizing system** (which can be used everywhere: file system, cloud storage, task manager) **called PARA system.**
Many organizational systems organize notes from where they come from. With PARA you organize your notes based on **what to do with them.**
### PARA consists of five folders
1. Inbox (first storage place of the workflow before getting organized)
2. **P**rojects (a series of tasks that link to a goal with a deadline)
3. **A**reas (fields of life organized into categories with a maintained standard)
4. **R**esources (rather theoretical information based on current interests)
5. **A**rchives (notes you don't use anymore)
You can find a more detailed description of this system in [Tiago Fortes's blog post.](https://fortelabs.com/blog/para/)
**The mistake people make is to write down too many projects.** As a consequence of never even tackling one of them.
Instead, keep it to a max of 8 active projects. Make them as tiny as possible.
Let's say I want to build a website. These are the steps:
1. Create an Evernote folder in PROJECTS called "Building a website"
2. Search for "website" (or other keywords which may be helpful) in Evernote to put all relevant notes into "Building a website" folder
3. Ask yourself where else you stored useful information which may be relevant (photos, email, docs)
4. Now you have all relevant information in one folder to take action
#### Key Takeaways
#1 PARA can be used everywhere
#2 Focused on taking action
#3 Have max eight active projects
## 🌀 Step 3: Distill notes to their core essence
The third step to building a Second Brain is to distill the notes to their core essence.
This is important because, having bolded the most important information - you know what to focus on.
Should I highlight my notes immediately after having created them?
This is not the idea.
Only when knowing what projects you want to tackle should you start distilling. Only then do you know what information is essential for the project.
### The process of Distilling Notes
Step #1 bold essential information
Step #2 (after some days) highlight essential information of the crucial information
Step #3 summarize the highlighted texts into three key points
#### Key Takeaways
#1 Decide on a project, then highlight key points
#2 Summarize in your own words
## 👯♀️ Step 4: Express what you have created to get feedback and build on it
And finally, the last and most crucial step to building a Second Brain is Express.
**Every person has a different perspective and area where to contribute what they know.** Still, many people think they have anything "special" to tell. If you are one of them, I can recommend reading the book "[Show your Work](https://amzn.to/3UV0JTj)."
One of the biggest concerns is perfectionism.
"When it is the way I like it, only then will I show it to the public." But everybody knows that this day will never come.
**It is best to publish unfinished work. Get feedback, and build on it. Repeat.**
Like the MVP:
> Minimum Viable Product (MVP) is the first, minimally functional iteration of a product that is designed to learn from user feedback as quickly as possible in order to avoid undesirable developments.
In [Ship30for30](/checklist-ship30for30/), I learned that writers nowadays don't spend five years writing one book.
It starts with a short Twitter thread of 30 words.
Then a short essay.
Then a blog post.
Then a video series.
And only then after having put together all the blog posts a book is created.
**How else to know if the reader will like it?**
#### Key takeaways
#1 Decide what to express, to know what to capture
#2 Make a Minimum Viable Product
#3 Show your work
* * *
**That's it!**
As always, thanks for reading.
**Hit reply and let me know what you found most helpful this week—I'd love to hear from you!**
See you on time, next time on Sunday. (Writing this post took me longer than I thought)
Have a great week!
xx Lukas
## 🏆 Last week's posts
[Find Focus Fast](/find-focus-fast/)
[Writing Atomic Essays 30 Days](/writing-atomic-essays-30-days/)
**Do you like this newsletter format?** Show me with a thumb. 👍👎
---
# I asked a communication expert: Mastering these 3 speaking skills will improve your personal and professional relationships
> I asked a communication expert: Mastering these 3 speaking skills will improve your personal and professional relationships
- Canonical: https://neurohackingly.com/communication-speaking-skills/
- Published: 2022-11-18
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: mindset
I sought advice from a communications specialist with more than 35 years of experience.
She told me that two components make up effective communication.
* [Listening skills](/listening-skills/)
* Speaking skills
## 3 Speaking Skills for effective communication
### ☝ First-person use.
Talk about your **own thoughts, feelings, desires, and needs.** Speak in the "I" form and avoid "you" statements. Avoid accusations or reproaches.
### 🥴 Communicate your feelings
Try to open up emotionally and express what is going on inside you. Express your **feelings and needs directly.**
### 🤸♂️ Address specific situations and behavior
Talk about **concrete situations or behaviors.**
**Avoid generalizations** like "always" and "never." Avoid personality attributions like "typical" and character traits. Stay in the present moment.
* * *
Many people already know at least one of the 3 speaking skills.
But do you use them regularly? ♻
**Have you read part one yet?**
[Listening Skills](/listening-skills/)
---
# 3 Things I Learned Writing Online Every Day For 30 Days
> 3 Things I Learned Writing Online Every Day For 30 Days
- Canonical: https://neurohackingly.com/writing-atomic-essays-30-days/
- Published: 2022-11-17
- Updated: 2024-01-15
- Author: Lukas Zangerl
- Tags: self-experiment
30 days ago, I signed up for Dickie Bush & Nicolas Cole's cohort-based course, Ship 30 for 30.
In that time, I wrote & published 29 Atomic Essays, learned the fundamentals of Digital Writing, made friends, and started gaining clarity over what my niche might be. It has been a very rewarding (and challenging) journey, and I am more excited than ever to keep writing online.
Here are the 3 biggest things writing & publishing consistently every day for 30 days taught me:
## 🤲 1. Writing Is Sustainable. You Have The Feeling Of Contributing Something.
For me, there is **nothing worse than spending time doing something that doesn't generate any use** for me or at least one other person.
As a student, I encountered this feeling sometimes.
1. Study.
2. Write the test.
3. Get a grade. Test goes into garbage. Most of the acquired knowledge, too. **It's ephemeral.**
Now, there are 30 short essays on the Internet, probably for a long time.
Something that maybe one day our own grandchildren will read.
## 🆘 2. I have no niche
I have a **scanner personality.** I'm interested in many different areas. Sure, I want to go into depth with certain subjects. However, I cannot work only on one subject.
Currently, it is psychology, but **who knows what direction it will take me tomorrow.**
## 💯 3. Create A Positive Change By Focusing On Higher Standards And Turning "Shoulds" Into "Musts."
This applies to everything, not just daily writing.
I remember two weeks ago, coming home tired and not in the mood to write a single word at 1 a.m. However, **the community, making it a top priority, and maintaining a writing streak** motivated me to continue publishing every day.
* * *
If you have been thinking about getting started writing online too, let me know. I'm happy to share more about the experience and what I learned.
**Definitely give it a try if one of the points applies:**
* you want to have a strong peer group and stay accountable
* produce compelling online content
* learn simple frameworks for quick and easy publishing
* figure out your niche
[Pxfswehj](https://ship.samcart.com/referral/PXfswEHj/MSijcsFBbvFMTN3V)
I completely understand, it's a big investment, financially as well as time-wise.
## 💌 Newsletter
If you decide to go for the free option, for now, I can wholeheartedly recommend the newsletter. They do Deep Dives breaking down **advanced writing techniques, content strategies, and money-making digital business frameworks.**
[Va5Q7Mce](https://ship.samcart.com/referral/vA5q7MCE/MSijcsFBbvFMTN3V)
## Free Email Course
They also have a [free email course](https://shop.ship30for30.com/referral/next-cohort/MSijcsFBbvFMTN3V), which is a compressed version of the core frameworks and digital writing principles they've taught to over 4,000 writers in Ship 30 over the past 2 years.
My first Post in Ship 30
[Learning A New Skill](/learning-a-new-skill/)
---
# If you like to try out new things: 6 unconventional strategies I wish I knew 10 years ago to find focus (fast)
> If you like to try out new things: 6 unconventional strategies I wish I knew 10 years ago to find focus (fast)
- Canonical: https://neurohackingly.com/find-focus-fast/
- Published: 2022-11-17
- Updated: 2024-11-27
- Author: Lukas Zangerl
- Tags: productivity
If I could go back in time, these are the 6 things I wish I knew about how to find focus (fast).
(It would have saved me a lot of wasted time and effort.)
## ⚡️ #1 Get your energy and focus to a whole new level with the 10-minute [Wim-Hof method.](https://m.youtube.com/watch?v=tybOi4hjZFQ)
Through targeted hyperventilation, the Wim-Hof method brings you into an energised and good state.
## 🧘♀️ #2 [Vipassana meditation](https://m.youtube.com/watch?v=qCJIW8qIyN0) for mental clarity and relaxation
This **10-minute meditation** is like a reset button for your brain.
You concentrate on your breathing and learn how to scan the entire body with the power of your thoughts.
## 😤 #3 Alternate breathing: To increase energy, achieve clarity and concentration.
There are already _several studies_ done on alternate breathing. [Here](https://www.webmd.com/balance/what-to-know-about-alternate-nostril-breathing#:~:text=With%20regular%20practice%2C%20alternate%2Dnostril,It%20improves%20breathing) is one of them.
> **How to Do Alternate-Nostril Breathing**
> If you want to try alternate-nostril breathing, here’s what to do:
>
> 1\. Sit quietly somewhere you don’t need to give any tasks your full attention.
> 2\. Bring your right hand up to your nose and move your forefinger and middle finger out of the way. Place your thumb on your right nostril.
> 3\. With this nostril covered, close your eyes and exhale fully and slowly through your left nostril.
> 4\. Once you’ve exhaled completely, release your right nostril and put your ring finger on the left nostril.
> 5\. Breathe in deeply and slowly from the right side. Make sure your breath is smooth and continuous.
> 6\. Once you’ve inhaled completely, exhale through your right nostril.
> 7\. Release your ring finger and close your right nostril with your thumb again. Breathe in fully and exhale fully from your left nostril.
> 8\. Repeat the full process two or more times.
>
> You can practice this breathing technique for a short time. Research shows that practicing for 10 minutes brings the most benefits.
from [wmd.com](https://www.webmd.com/balance/what-to-know-about-alternate-nostril-breathing#:~:text=Place%20your%20thumb%20on%20your,slowly%20from%20the%20right%20side.).
## 🪐 #4 Don't set your expectations too high.
It takes an [average of 21 minutes and 15 seconds](https://lifehacker.com/how-long-it-takes-to-get-back-on-track-after-a-distract-1720708353) to get back into flow after getting distracted.
Do you immediately push your maximum weight at the gym without warming up? 😉
## 🙆♀️ #5 External focus: Find the differences between your focused and distracted self.
Pay attention to the posture of your focused self.
* Does it breathe into the belly or chest?
* How does the focused self behave in contrast to the distracted self?
**View it like a recipe**. What main ingredients do you need to get into flow?
## 🗣 #6 Inner dialogue: How do you talk to yourself?
Many of us have this little inner voice.
The negative voice often sounds low. Change the pitch of your voice by perhaps making it higher and softer. The content does NOT change!
I always find it amusing to hear a sexy voice saying, "You can't do it, Lukas".
## 😴 BONUS: Getting smarter while you sleep
This hypnosis series by hypnotist Paul Mckenna is great done. For me it has achieved the desired effect.
You can believe in it, but you don't have to. It could be that one also achieves an effect only through the belief that it must work. **Therefore, it is best to just go with it.**
* * *
Okay, here you go. Here is more.
[Active Recall Best Study Method](/active-recall-best-study-method/)
[First Cryo Race Zuerich](/first-cryo-race-zuerich/)
[Audio Programs Self Improvement Tony Robbins](/audio-programs-self-improvement-tony-robbins/)
---
# Why getting into an ice bath is comparable to any other challenge in our lives
> Why getting into an ice bath is comparable to any other challenge in our lives
- Canonical: https://neurohackingly.com/wim-hof-method-decision/
- Published: 2022-11-13
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness
💌 [Click here](/en-wim-hof-method-decision/) for the **English version.**
👋 Hallo Freund
Heute habe ich die [Wim Hof Methode Atemmethode gemacht.](/how-to-stop-overthinking/)
Und was darf nach der Wim Hof Methode nie fehlen? Genau, **das gute, alte Eisbad.**
Also, ich so bei angenehmen 15°C gemütlich in der Badewanne, (😉) als mir durch die erhöhte Sensibilität aufgrund der Kälte folgendes in den Sinn kam:
Der Prozess ein Eisbad zu nehmen ist vergleichbar mit jeder Herausforderung unseres Lebens.
### Der Grund warum manche Menschen Herausforderungen erfolgreich meistern und andere nicht ist WIE sie eine Entscheidung treffen
Ich habe mich mit **absoluter Sicherheit** dafür entschieden ins Eisbad zu gehen. (im Gegensatz zu anderen Male 😉)
Dann durchlief mein Gehirn alle [Submodalitäten](https://de.wikipedia.org/wiki/Sinnesmodalit%C3%A4t) wie Sehen, Hören und Fühlen:
**👀 Sehen:** Daraufhin sind Bilder in meinem Kopf entstanden wie ich mich in die Badewanne lege und nurmehr der Kopf aus dem Wasser blickt.
**🤲 Fühlen:** Ich habe damit ein Gefühl der Sicherheit verknüpft (kann mich nicht mehr genau erinnern wo und was ich in meinem Körper gespürt habe)
**🦻 Hören:** Außerdem erinnerte ich mich an den Satz der mir von einem Wim Hof Instruktor gesagt wurde:
> “Übernimm die Kontrolle.“
### Die anfängliche Veränderung ist die grösste Hürde
Genau wie bei jeder Herausforderung war es anfangs schwer als ich den ersten Fuss in die Badewanne setzte.
Bis ca. 10 Sekunden nachdem ich in der Badewanne lag. Nach 30 Sekunden, 1 Minute, 2 Minuten, wollte ich gar nicht mehr aus dem Wasser. **Die 15°C wurden zu meinem neuen Standard.**
### Die Bilder/Gedanken/Gefühle spielen sich so schnell hintereinander ab, dass wir meist gar keine Zeit haben sie wirklich wahr zu nehmen, geschweige denn zu verstehen.
Folgendes ist passiert:
Ich griff zum Shampoo um mir die Haare zu waschen. **Sofort malte sich mein Gehirn Bilder davon aus** wie ich den Kopf Unterwasser habe und ich nahm ein unangenehmes Kribbeln im Kopf wahr.
Was passierte gerade?
Mein Gehirn warnte mich davor einen neuen Standard zu setzen.
Ich hatte bereits erlebt wie es sich anfühlt mit dem Kopf in eiskalten Wasser. Mein Gehirn sagte mir: „Alarm, Alarm, Alarm.“ 🚨🚔 **Es ist dafür gemacht uns vor Gefahr zu beschützen.**
### Zusammenfassung: Daraus habe ich den folgenden Prozess abgeleitet wie wir Herausvorderungen durchlaufen
#1 🧠 Gehirn kreiert Bilder/Stimmen/Gefühle von Herausforderung in Zukunft (Submodalitäten)
#2 ⚖ Entscheidung treffen
#3 🏌️♂️ Ausführung (idealerweise mit 100%er Überzeugung)
#4 🏋️♂️ Anfängliche Schwierigkeit
#5 🏄♀️ Flowzustand und neuer Standard gesetzt
Ich bin gespannt von dir und deinen Entscheidungen zu hören, die du diese Woche treffen wirst.
Have a great week!
xx Lukas
**P.S.** Dank [Ship30for30](https://ship.samcart.com/referral/PXfswEHj/MSijcsFBbvFMTN3V) durfte ich die letzten 30 Tage jeden Tag einen Atomic Essay (300Wörter) veröffentlichen.
Falls du **anfangen möchtest online zu Schreiben** ist Ship30for30 der Preis/Leistungs mässig beste Kurs.
✅ Ich habe eine [Writing Online Checkliste](/checklist-ship30for30/) dazu geschrieben.
* * *
# 💎 My favourite Things
🛠 **My all time favourite Tools, Apps & Books** [Zur Liste](/my-favourite-apps/) (Blogpost von Oktober)
**📚 Youtube Video** das mich dazu **inspiriert hat heute ein Eisbad zu nehmen.** [Yes Theory + Wim Hof "Becoming Superhuman"](https://www.youtube.com/watch?v=8cvhwquPqJ0)
* * *
# 🎁 My New Content
🎧 [The](/audio-programs-self-improvement-tony-robbins/) **[8 best audio programs by Tony Robbins](/audio-programs-self-improvement-tony-robbins/)**[, including the #1 self development system ever "Ultimate Edge", +100 hours of audio content: These are](/audio-programs-self-improvement-tony-robbins/) **[my top 10 takeaways](/audio-programs-self-improvement-tony-robbins/)** [+ 5 bonus insights](/audio-programs-self-improvement-tony-robbins/)
🤑 [Revealed: Tony Robbins 4-step-process on **how to sell anything.** I found rare footage explaining how he sells his products and seminars to make millions](/sell-anything/)
🚀 [My Personal **Top 10 Takeaways** From Tony Robbin's 50-Hour-Long **NLP Seminar "Unleash The Power Within"** That Will Completely Transform Your Energy, Focus, and Drive](/nlp-seminar-unleash-the-power-within-10-takeaways/)
🦻 [I asked a **communication expert**: Mastering these **three listening skills** will improve your personal and professional relationships.](/listening-skills/)
* * *
# ✍🏻 Quote of the week:
> We can study every single mystery of the brain, but its greatest mystery is its ability to transform and change.
From [Into the Magic Shop](https://amzn.to/3Ac7fg5) by James R. Doty.
---
# Why getting into an ice bath is comparable to any other challenge in our lives
> Why getting into an ice bath is comparable to any other challenge in our lives
- Canonical: https://neurohackingly.com/en-wim-hof-method-decision/
- Published: 2022-11-13
- Updated: 2023-09-16
- Author: Lukas Zangerl
- Tags: health-fitness
👋 Hello friend
Today I did the [Wim Hof Method breathing method.](/how-to-stop-overthinking/)
And what can never be missing according to the Wim Hof method? Exactly, **the good old ice bath.**
So, I so at a pleasant 15 ° C comfortably in the bathtub, (😉) when the following came to mind by the increased sensitivity due to the cold:
The process of taking an ice bath is similar to any challenge in our lives.
## The reason why some people succeed in challenges and others do not is HOW they make a decision.
I decided with **absolute certainty to** go to the ice bath. (unlike other times 😉)
Then my brain went through all the [submodalities](https://de.wikipedia.org/wiki/Sinnesmodalit%C3%A4t) like seeing, hearing and feeling:
**👀 Seeing:** As a result, images have appeared in my head of me lying down in the bathtub with only my head looking out of the water.
**🤲 Feeling:** I associated a feeling of safety with it (can't remember exactly where and what I felt in my body).
**🦻 Listening:** Also, I remembered the sentence that was told to me by a Wim Hof instructor:
"Take control."
#### The initial change is the biggest hurdle.
Like any challenge, it was hard when I put my first foot in the bathtub.
Until about 10 seconds after I was in the bathtub. After 30 seconds, 1 minute, 2 minutes, I didn't want to get out of the water. **The 15°C became my new standard.**
## The images/thoughts/feelings play out so quickly, one after the other that we usually don't have time to really perceive them, let alone understand them.
Here's what happened:
I reached for the shampoo to wash my hair. **Immediately my brain pictured images of** how I have the head underwater and I perceived an unpleasant tingling in the head.
What just happened?
My brain warned me not to set a new standard.
I had already experienced what it felt like with my head in ice-cold water. My brain told me, "Alarm, alarm, alarm." 🚨🚔 **It's made to protect us from danger.**
## Summary: From this I have derived the following process of how we work through challenges
#1 🧠 Brain creates images/voices/feelings of challenge in the future (submodalities)
#2 ⚖ Make decision
#3 🏌️ Execution (ideally with 100% conviction)
#4 🏋️ Initial difficulty
#5 🏄 Flow state and new standard set
I'm excited to hear about you and your decisions this week.
Have a great week!
xx Luke
P.S. Thanks to [Ship30for30](https://ship.samcart.com/referral/PXfswEHj/MSijcsFBbvFMTN3V) I was allowed to publish an Atomic Essay (300words) every day for the last 30 days.
If you **want to start writing online,** Ship30for30 is the best course in terms of price/quality.
✅ I wrote a [Writing Online checklist](/checklist-ship30for30/) about this.
* * *
# 💎 My favourite Things
🛠 **My all time favourite Tools, Apps & Books [Zur Liste](/my-favourite-apps/)** (Blogpost von Oktober)
**📚 Youtube Video** das mich dazu **inspiriert hat heute ein Eisbad zu nehmen.** [Yes Theory + Wim Hof "Becoming Superhuman"](https://www.youtube.com/watch?v=8cvhwquPqJ0)
* * *
# 🎁 My New Content
🎧 [The](/audio-programs-self-improvement-tony-robbins/) [**8 best audio programs by Tony Robbins**](/audio-programs-self-improvement-tony-robbins/)[, including the #1 self development system ever "Ultimate Edge", +100 hours of audio content: These are](/audio-programs-self-improvement-tony-robbins/) [**my top 10 takeaways**](/audio-programs-self-improvement-tony-robbins/) [+ 5 bonus insights](/audio-programs-self-improvement-tony-robbins/)
🤑 [Revealed: Tony Robbins 4-step-process on **how to sell anything.** I found rare footage explaining how he sells his products and seminars to make millions](/sell-anything/)
🚀 [My Personal **Top 10 Takeaways** From Tony Robbin's 50-Hour-Long **NLP Seminar "Unleash The Power Within"** That Will Completely Transform Your Energy, Focus, and Drive](/nlp-seminar-unleash-the-power-within-10-takeaways/)
🦻 [I asked a **communication expert**: Mastering these **three listening skills** will improve your personal and professional relationships.](/listening-skills/)
* * *
# ✍🏻 Quote of the week:
> We can study every single mystery of the brain, but its greatest mystery is its ability to transform and change.
From [Into the Magic Shop](https://amzn.to/3Ac7fg5) by James R. Doty.
---
# The 8 Best Audio Programs by Tony Robbins, including the #1 self development system ever "Ultimate Edge", +100 hours of audio content: These are my Top 10 Takeaways + 5 Bonus Insights!
> The 8 Best Audio Programs by Tony Robbins, including the #1 self development system ever "Ultimate Edge", +100 hours of audio content: These are my Top 10 Takeaways + 5 Bonus Insights!
- Canonical: https://neurohackingly.com/audio-programs-self-improvement-tony-robbins/
- Published: 2022-11-12
- Updated: 2023-10-05
- Author: Lukas Zangerl
- Tags: mindset, nlp, audioprogram, tonyrobbins, how-to-use-nlp-on-yourself
I have listened to over 100 audio programs on self development systems. These eight audiobooks by Tony Robbins are **my absolute favorites.**
## Over 100 hours later, here are my top 10 takeaways
**1.❌ Stop making to-do lists**. Instead, ask yourself:
* **What result** do I want?
* **Why must** I achieve it?
**2\. 🙏 Evaluate your belief system. Does it support you?** Old: If I don't get what I want, I failed. New: If I keep trying, I have not failed yet. I have only failed if I quit trying.
**3.** ⚡ **Practice** **constant pattern interruption to overcome your fear.** Also, choose a new association. Otherwise, your surroundings will.
**4\. 🗣 Stop affirmations. Use incantations.** By using your full body and voice doing power walks. Fully embody, shout and immerse into it.
**5\. 🤏 Don't major in minor things.** Focus on the fulfilling and big moments you want to experience. Save the little things, creating quick hits of dopamine and certainty, for later.
**6\. 💞 The quality of your life is the quality of your habitual emotions** \- your emotional home. A person can have lots of money, friends, and wealth. If his habitual emotions are fear and stress, he will have a fearful and stressed-out life.
**7\. 🏇 Excitement must lead to immediate action.** The 72-hour rule states: If you don't take action within the next 72 hours, the probability that you will ever take action is close to zero.
**8\. 🛳 If you want to take the island burn the boats:** I applied this when running a marathon. I signed up but didn't get the cancellation insurance to make sure I wouldn't cancel the race.
**9.** 🐫 List the **top 2 negative and top 2 positive feelings** **you experience in an average week.** What step-by-step process do you have to do to achieve these emotions?
**10\.** 💥 I now use **powerful words to get into action.** Like outstanding, life-changing, or transforming. Okay, I have to go do my breathtaking laundry now. 😉
5 BONUS Insights from The Ultimate Edge
* * *
Let me know if you would like to know more about something.
Check out all the blog posts on Tony Robbins. There's some never-before-seen content hiding. 🤩😍🤑
[SHOW ME ALL TONY ROBBINS POSTS](/tag/tony-robbins/)
## 📚 Resources
[https://tr.tonyrobbins.com/inner-circle56422742](https://tr.tonyrobbins.com/inner-circle56422742)
[https://store.tonyrobbins.com/collections/audio](https://store.tonyrobbins.com/collections/audio)
---
# Revealed: Tony Robbins 4-step-process on how to sell anything. I found rare footage explaining how he sells his products and seminars to make millions
> Revealed: Tony Robbins 4-step-process on how to sell anything. I found rare footage explaining how he sells his products and seminars to make millions
- Canonical: https://neurohackingly.com/sell-anything/
- Published: 2022-11-10
- Updated: 2024-05-26
- Author: Lukas Zangerl
- Tags: mindset, tony-robbins
Tony Robbins is one of the **best salespeople who ever lived.**
WARNING! This may sound manipulative. I am simply impressed, as I think I have "fallen for it", too.
However, he also delivers what he promises. I am a big fan of his.
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
### 💕 #1 Develop good rapport by matching and mirroring gestures, breathing patterns, and voice to make them like you personally
Then **find their needs** by asking: "What do you really want?" (People will tell you with good rapport.)
When having rapport, lead them into a **good buying state** by asking questions. Change their focus by asking: "What would it be like if it worked?"
### 🤓 #2 Provide Logic and reason so that they have just enough details to justify an emotional decision
* DO NOT list facts and statistics
* integrate your information naturally with **storytelling**
### 💸⏳ #3 The most common excuses are "I don't have the time." and "I don't have the money." In reality, they just don't know if it's worth it. (while keeping rapport!)
**Attack by telling what other people missed because they said the two most common excuses (time, money)**
"But not you, you are committed. You really want to change."
**Confess to being guilty of not having signed up earlier.**
"I can't believe how much time I lost. I'm not going to let you down. Here, sign up."
### 🌺 #4 Get them into the feeling of achieving their hopes and needs
**Make them take a decision and commit to signing up NOW**
Don't ask. Be straight. (keep rapport)
**"Who else do you think wants to come**?"
## 🐍 BONUS: Anthony Robbins recommends these 4 questions, if they are not sure whether it is worth buying
1. "Do you want to continue like this?" (**pain**)
2\. "Do you want to change and get what you want?" (**pleasure**)
3\. "How **would you feel** if you had changed already? What if it worked? Would it be worth it?"
4\. "Remember when you **made a good decision**? What if it was the same right now?" (you make them process)
## 🧬 Have you read [Tony Robbins latest book Life Force](https://amzn.to/3UGBwLO) yet?
If so, share your thoughts and write me on lukaszangerl@neurohackingly.com.
I would be interested to know **what your learnings were.** I've heard a lot of good things about it.
[Nlp Seminar Unleash The Power Within 10 Takeaways](/nlp-seminar-unleash-the-power-within-10-takeaways/)
[Do1000Pushups](/do1000pushups/)
## 🛒 Resources
[Effective Communication](https://www.tonyrobbins.com/ask-tony/effective-communication/)
---
# I asked a communication expert: Mastering these three listening skills will improve your personal and professional relationships.
> I asked a communication expert: Mastering these three listening skills will improve your personal and professional relationships.
- Canonical: https://neurohackingly.com/listening-skills/
- Published: 2022-11-09
- Updated: 2023-11-06
- Author: Lukas Zangerl
- Tags: mindset
I sought advice from a communication specialist with **more than 35 years of experience.**
She told me that **two components make up effective communication.**
* Listening skills
* Speaking skills
## 3 Listening Skills for effective communication
### 🦻 Listening receptively
Pay attention to your partner.
**Show interest** by interjecting or asking questions.
**Nod and look** at your partner.
### 🗣 Listen first, then Paraphrase
**Repeat in your own words** what your partner said.
Doing this will give your partner feedback.
It makes sure that you have **understood him or her correctly.**
### ❓ Ask Open Questions
Is your partner **expressing his feelings and desires indirectly?**
Are you not sure what he's feeling?
**Ask specific questions. Avoid closed questions** that can only be answered with yes or no.
* * *
[Sign up for my newsletter](/newsletter/) to ensure you **don't miss the three speaking skills.** These have especially brought my professional relationships to the next level.
[Building A Morning Routine](/building-a-morning-routine/)
[Nlp Seminar Unleash The Power Within 10 Takeaways](/nlp-seminar-unleash-the-power-within-10-takeaways/)
[Nlp For Self Development](/nlp-for-self-development/)
---
# WAIT! Don't publish Yet. If You Are Writing Online, First Go Through This Checklist Containing The Main Points Of Ship30for30 (the best digital writer cohort) To Get The Most Out Of Your 300 word Atomic Essays
> WAIT! Don't publish Yet. If You Are Writing Online, First Go Through This Checklist Containing The Main Points Of Ship30for30 (the best digital writer cohort) To Get The Most Out Of Your 300 word Atomic Essays
- Canonical: https://neurohackingly.com/checklist-ship30for30/
- Published: 2022-11-09
- Updated: 2024-01-11
- Author: Lukas Zangerl
- Tags: productivity
## **✅️ Before Publishing An Atomic Essay Checklist**
⭕️ **What specifically** do I write about? How can I get even more specific?
⭕️ For which **one specific person** am I writing? (if I don't know, choose myself 2 years ago)
⭕️ **Why** am I writing for this person? **So that** ... [benefit/outcome for the reader]
⭕️ List **more** benefits
⭕️ **Credibility** in the first sentence (personal or borrowed)
⭕️ Do I have a **question I am answering**?
⭕️ Answer by **telling a story**, no plain theory
⭕️ Did I include **one core narrative**? (E.g. "I was Nr. 1 LOL player with 17 years.")
⭕️ Did I write **what I promised in the headline**? (content & style - if I write "List", it should be a list)
### Which **Framework** do I use?
⭕️ **Actionable** step-by-step List
⭕️ **Analysing** studies and data
⭕️ **Motivation** - You can do it. (storytelling)
⭕️ Looking at the **underlying psychology**
### Which **headline** style do I use?
⭕️ **List**
⭕️ **Story** (Can I add information so that the headline gains clarity? Can I add a second part to the headline?)
⭕️ **Opinion** (Against the mainstream)
⭕️ Question (What is the **one burning question** my target reader asks himself?
⭕️ **Framework** (Step-by-Step actionable List)
⭕️ **Clear** Headline: If I showed this Headline to my friend/parent/sibling, would they know what the essay is about?
If Yes -> ✅️ If No -> Get more specific
⭕️ Include a **Final Takeaway**
* * *
### ✍️ [Get a Free Month](https://www.grammarly.com/referrals/redeem?key=00ur583tqwlci74v) of Grammarly Premium
Do you want the best possible writing experience?
I've been using Grammarly as a premium member for over a year and I love it.
Grammarly Features:
* Add missing commas
* Correct grammatical errors
* Simplify wording
[Referrals](https://www.grammarly.com/referrals/redeem?key=00ur583tqwlci74v)
Get a free month of Grammarly Premium
* * *
### Paragraph Openers. **Start** with ...
⭕️ Strong **Statement**
**⭕️ Question** (burning question reader asks himself)
**⭕️ Opinion** (against mainstream)
**⭕️ Past moment in time** including numbers (the year 1950)
**⭕️ Personal** vulnerable statement (attract Drama baby)
**⭕️ Unique** fact
### Style
⭕️ **1/3/1** used through the Page
⭕️ Lenght - Did I make the essay as **short as possible**? (still good understanding)
## Before Publishing An Atomic Essay Checklist completed ✅️
In Ship30for30, you publish one **300-word atomic essay every day**, for **30 days.**
**Give it a try if one of the points applies:**
* you want to have a strong peer group and stay accountable
* produce compelling online content
* learn simple frameworks for quick and easy publishing
* figure out your niche
[Pxfswehj](https://ship.samcart.com/referral/PXfswEHj/MSijcsFBbvFMTN3V)
I completely understand it's a big investment, financially and time-wise.
## 💌 Newsletter
If you decide to go for the free option, for now, I can wholeheartedly recommend the newsletter. They do Deep Dives, breaking down **advanced writing techniques, content strategies, and money-making digital business frameworks.**
[Va5Q7Mce](https://ship.samcart.com/referral/vA5q7MCE/MSijcsFBbvFMTN3V)
## Free Email Course
They also have a [free email course](https://shop.ship30for30.com/referral/next-cohort/MSijcsFBbvFMTN3V), a compressed version of the core frameworks and digital writing principles they've taught to over 4,000 writers in Ship 30 over the past 2 years.
My first Post in Ship 30
[Learning A New Skill](/learning-a-new-skill/)
---
# My Personal Top 10 Takeaways From Tony Robbin's 50-Hour-Long NLP Seminar "Unleash The Power Within" That Will Completely Transform Your Energy, Focus, and Drive
> My Personal Top 10 Takeaways From Tony Robbin's 50-Hour-Long NLP Seminar "Unleash The Power Within" That Will Completely Transform Your Energy, Focus, and Drive
- Canonical: https://neurohackingly.com/nlp-seminar-unleash-the-power-within-10-takeaways/
- Published: 2022-11-08
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset, productivity, nlp, tonyrobbins, transformation, priming, brain, unleashthepowerwithin
Tony Robbins is the world's most well-known **success and NLP** (neuro-linguistic programming) coach.
In his life-changing seminar **Unleash the Power Within** he shows self-help and coaching strategies on how to take control of your emotions. I summarized 50 hours into 10 Key Points.
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
## 50 Hours Of Self Help and NLP Immersion Compressed Into 10 Key Points 🚀
1. 🍀 In a good state, you have **goal-oriented thoughts.** Thoughts don't spiral down; they become clearer.
2. 🧭 **Don't focus on what you don't want.** Embody having achieved your goal. Be as clear and specific as possible.
3. **🏆 Winner-Take-All Effect.** Small differences in performance lead to out-sized rewards. You win by 1%, 1 second, or 1 dollar, but **get 100% of the victory.** James Clear's Post [The 1 Percent Rule: Why a Few People Get Most of the Rewards](https://jamesclear.com/the-1-percent-rule)
4. 🎼 People process and retain **auditory information** best through their **right ear.**
5. **⚡ Energy is life.** No energy, no habit change.
6. ↩ If something doesn't work, **change your approach.** Disney got rejected _300 times_ by financiers for the [Mickey Mouse concept](https://www.forbes.com/sites/jamesasquith/2020/12/29/did-you-know-walt-disney-was-rejected-300-times-for-mickey-mouse-and-his-theme-park/) before he got the credit.
7. 💔 All suffering comes because we are **focusing on ourselves.**
8. **💥** [**Prime yourself**](/4-step-process-tony-robbins-does-every-morning/), otherwise, the environment will prime you.
9. 👨👩👦👦 People's lifes are a direct reflection of the **expectations of their peer group.**
10. 🏃♂️ On May 6, 1954, after 1000 years of trial and error, Roger Bannister was the first person in the world to run one mile in under four minutes. _24 years later_, _over 200 runners ran one mile in under four minutes._
Because of Bannister, **their belief was changed.**
## ✨ My favourite audiobook by Tony Robbins
My favorite Tony Robbins audiobook, [Awaken the Giant Within](https://amzn.to/3E1jvBv) condenses the six-day seminar "Date With Destiny" into an hour-and-a-half captivating listening experience.
Here is an Audible [link for a 30-day free trial](https://amzn.to/3E1jvBv) plus the free audiobook Awaken the Giant Within.
#### Would you like to read more about Tony Robbins?
➡ [The 8 best audio programs by Tony Robbins, including the #1 self-development system ever, "Ultimate Edge", +100 hours of audio content: These are my top 10 takeaways + 5 bonus insights](/audio-programs-self-improvement-tony-robbins/)
## Resources
[Peer Communities](https://www.tonyrobbins.com/mind-meaning/peer-communities/)
[Twelve Steps To Change Your Life Tony Robbins Style](https://www.forbes.com/sites/margiewarrell/2015/10/08/twelve-steps-to-change-your-life-tony-robbins-style/)
[Www.Businessinsider.Com](https://www.businessinsider.com/tony-robbins-energy-tricks-2015-10?r=US&IR=T#he-doesnt-worry-about-age-2)
---
# ⭐ What A Weekend
> ⭐ What A Weekend
- Canonical: https://neurohackingly.com/what-a-weekend/
- Published: 2022-11-07
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter, mindset, tonyrobbins, storytelling, growth, unlimitedpower, quote
👋 Hello friend
Over the last 35 years, Tony Robbins has perfected his 4-day seminar _Unleash The Power Within._ I participated online.
Before you now think: "Oh dear, now he's gone completely nuts." Well, perhaps you're right. 😅 Yet, the energy + learnings I got from this event is absolutely nuts, too.
## **2 Quotes, 1 insight and 1 short story**
> _Knowing is not enough; we must apply. Willing is not enough; we must do. – Johann Wolfgang von Goethe_
🧙♂️ I have stumbled across this quote several times lately. At the Tony Robbins event, the main focus was to **apply what you learnt**, too.
On Saturday, when I was standing in line at the supermarket, I remembered the following:
> _"Good timber does not grow with ease. The stronger the wind, the stronger the trees."_
💪 Every bodybuilder knows: The **last few repetitions** (~10% of the total repetitions done) **bring 90% of muscle growth.**
Applying this to life, it's easy to be friendly to people who are friendly to you. The real challenge is to be friendly to people who are unfriendly. That's when real emotional growth happens.
Scanning the items I bought, the cashier didn't even look at me.
I said hello. No answer. Just when I was about to leave, I got all my courage together and asked: Could I see your teeth?
😑 Unfortunately, I don't think she understood that I wanted her to smile.
Well, at least I brought her out of state for a short moment. I am definitely looking forward to next time meeting her. Hope she is too. 🙂
Have a great week!
xx Lukas
🎉 **GREAT NEWS.** Stephan Landsiedel mentioned my post in [his newsletter](https://world-of-nlp.com/world-of-nlp-die-nlp-community/), lately.
* * *
# 🎁 My New Content
🎧 **Listen on** [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), **or** [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
* 🧾 [**Blog Post**](/building-a-morning-routine/) 🌞 Creating a morning routine
* 🧾 [**Blog Post**](/this-is-the-best-book-ive-ever-read-on-finding-a-meaning-in-life/) 🌈 Finding meaning in life
* 🧾 [**Blog Post**](/when-to-quit-and-when-to-stick/) ❌ Knowing when to quit
* 🧾 [**Blog Post**](/get-unstuck-and-get-into-flow/) 〰 How To Get Into Flow
* * *
# ✍🏻 Quote of the week:
> "Action is what unites every great success. Action is what produces results. Knowledge is only potential power until it comes into the hands of someone who knows how to get himself to take effective action. In fact, the literal definition of the word “power” is “the ability to act.”
From [Unlimited Power](https://amzn.to/3WEp7tO) by Tony Robbins.
🔊
If you want to read posts in German, you can [click here](https://www-neurohackingly-com.translate.goog/?_x_tr_sl=auto&_x_tr_tl=de&_x_tr_hl=de&_x_tr_pto=wapp) to get them directly translated on my website, with Google Translate.
You can leave feedback now 👎👍
---
# 5 Quick and Easy Lessons To Get Into Flow and Master New Information (unique)
> 5 Quick and Easy Lessons To Get Into Flow and Master New Information (unique)
- Canonical: https://neurohackingly.com/get-unstuck-and-get-into-flow/
- Published: 2022-11-06
- Updated: 2024-01-15
- Author: Lukas Zangerl
- Tags: learning, productivity, nlp, mindset, study-techniques, learn, modeling
Not all lessons are created equal.
Some lessons we learn are small. They are little reminders along the way of what truly matters.
Other lessons are giant. They **fundamentally change the course of our entire lives.**
Over the past 5 years, I have studied at university and pilot school. These are the 5 most important lessons I've learned about **how to get unstuck and get into flow:**
## 1.🌊 [Wingwave music](https://besser-siegmund.myshopify.com/en?ref=yPXjsS_1Ta4REg)
Wingwave music is used in **performance coaching.** These alternating tones on the left and right ear lead to activating the prefrontal cortex in the cerebrum and improving networking performance. These are **perfect conditions to get into the flow state** fast.
[](https://besser-siegmund.myshopify.com/en?ref=yPXjsS_1Ta4REg)
wingwave-music
Want a taste? [Listen to a free sample](https://besser-siegmund.myshopify.com/en/pages/feelwave?ref=yPXjsS_1Ta4REg) of Wingwave music now, and get 10% off your next purchase.
[](https://besser-siegmund.myshopify.com/en/collections/musik/wingwave-music-album-8-positive-motivation?ref=yPXjsS_1Ta4REg&sort_by=price-ascending)
My favourite Tracks: WINGWAVE, EARWAVE and PACIFIC WAVE
## 2.🎵 Noisli
On [this website](https://www.noisli.com/), you can **combine 28 different background sounds** to create a learning atmosphere you can concentrate on.
## 3.🔁 Switch your studying material
If you are learning out of a script**,** **switch to something differen**t like:
* YouTube video
* An app that reads the text from the script aloud
* get a friend to test you
[Best Book On Understanding And Mastering New Information](/best-book-on-understanding-and-mastering-new-information/)
## 4.🎭 Model a superstar in the field
Do you know a person who gets into the flow quickly? **How** does she do it? What are their **strategies**?
## 5.✨ Pretend
Another very effective coaching method is **to pretend** (as if you are in the flow). Do you remember **how you felt the last time you were in the zone?** How did you breathe? What was your posture like? Recreate a **recipe** for that moment.
## Recap:
1\. Listen to music 🎵
2\. Use another learning medium 🔁
3\. Modeling 🎭
4\. Pretend ✨
**Read more about studying:**
[Active Recall Best Study Method](/active-recall-best-study-method/)
[@Neurohackingly](https://medium.com/@neurohackingly/i-asked-a-communication-expert-mastering-these-three-listening-skills-will-improve-your-personal-797a4a1e0d60)
---
# Want to know when to quit? (and when to stick) These are the 6 most valuable Lessons I learned from the book "The Dip", recommended for people with many different interests
> Want to know when to quit? (and when to stick) These are the 6 most valuable Lessons I learned from the book "The Dip", recommended for people with many different interests
- Canonical: https://neurohackingly.com/when-to-quit-and-when-to-stick/
- Published: 2022-11-05
- Updated: 2024-11-27
- Author: Lukas Zangerl
- Tags: productivity
Seth Goden, the author of ["The Dip"](https://amzn.to/3FIsc69) (amazon link) has written **over a dozen bestselling books.**
> "A short read that should be on every entrepreneur's book list."
>
> \- [Entrepreneur.com](http://Entrepreneur.com)
[This 96-page book](https://amzn.to/3FIsc69) is to the point that focuses on **when to stick out your project and when to quit.**
## **These are the 6 most valuable lessons I learned from "The Dip" to find out whether to quit (or stick), recommended for people with many different interests**
## 👎 #1 Only losers quit.
That's what many people think.
Strategically quitting to have the time and resources for the thing you are really good at and could even **become #1 in the world**, however, shows strength and intelligence.
It is the act of a winner to **quit the right thing at the right time. 🏆**
## 👩⚕️ #2 If you were seriously ill, would you choose the doctor who is #4 in the field and specializes in three other illnesses or the best doctor who specializes only in this specific illness you have?
Another question: If you desperately needed a hair dryer, would you choose the one **with an average rating or the absolute best one**, also with a special recommended sign on amazon? Often we choose the path of least resistance.
## 💯 #3 Could you be the best in the world in this specific micro area (niche) in 2, 3, 5, or 10 years?
If the answer is "no", the **answer if you should quit is "Yes"**, Seth Goden states.
## 🍦 #4 Vanilla Ice-cream is clearly in first place with a 28% sales rate in contrast to chocolate with 8%.
If you are the best at anything it means you get a quantum more benefit than being second.
This phenomenon is called [**Zipf's Law**](https://en.wikipedia.org/wiki/Zipf%27s_law). To get into the Vanilla Icecream position, look for the **thing/niche that has a very deep dip.**
Most of the competitors will quit, while you know that you are only experiencing the dip.
Btw I listened to ["The Dip" on Audible.](https://amzn.to/3E472xO) (1h 20min, 1x speed)
## 🎮 #5 Lately, I focused on easy tasks.
But to become the best in your field, it is necessary to answer the hard questions no one else wants to answer. What the dip does, is **separate the best from the outstanding**. The outstanding then **add value.**
## 💔 #6 We avoid small short-term pain even though we know that going through it would get us long-term pleasure
(When being in the dip) go through the stress and pain and visualize what you will have long-term in the future. (easily said)
Are there points you disagree with?
Want to build a morning routine? [This would be a perfect fit then.](/building-a-morning-routine/)
---
# This Is The Best Book I’ve Ever Read On Finding A Meaning In Life
> This Is The Best Book I’ve Ever Read On Finding A Meaning In Life
- Canonical: https://neurohackingly.com/this-is-the-best-book-ive-ever-read-on-finding-a-meaning-in-life/
- Published: 2022-11-02
- Updated: 2022-11-03
- Author: Lukas Zangerl
- Tags: mindset
🧐
Can you see it? Are you someone who takes a step back and discovers something special?
**Sometimes** I ask myself if **the**re is a meaning in life.
Many people don’t think about these sorts of **things**.
Do you?
Recently I read the book [Ikigai, by Héctor García And Francesc Miralles](https://amzn.to/3sRhsdU) (amazon link).
Ikigai translates to: what do **we** get up for in the morning?
Answer these **really** short, four questions if you **want** to get to know the meaning of life
1. What do you love?
2. What **are** you good at?
3. What can you be paid for?
4. What does the world need from you?
To find your Ikigai, ask yourself: What do your four answers have in common? There is no wrong or **right.** Your mean**in**g of life. You now have it right in **front** of you.
Scientists found 4 keys a life has to consist **of** if you want to get old and in great shape.
The following things help **us:**
* Diet,
* Exercise,
* Finding a purpose in life (an Ikigai),
* Finally, **we** should have a broad circle of friends and good family relations.
The happiest people are the ones who spend more time than others in a state of flow.
**Just** consider these 3 points if you want to achieve the state of flow
* Find a task that is difficult, but not too difficult
* **Don’t** focus on what you can't do. Have a concrete and clear objective
* **See**k to single-task
And remember **them** words:
> “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” - Victor Frankl
Did you know this blog has a section all about [how to study effectively?](/study-techniques/)
[Studying](/studying/)
How do you like the new logo of neurohackingly?
---
# This Is The Best Book I’ve Ever Read On Building A Perfect Morning Routine
> This Is The Best Book I’ve Ever Read On Building A Perfect Morning Routine
- Canonical: https://neurohackingly.com/building-a-morning-routine/
- Published: 2022-11-01
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: health-fitness
There are a lot of books about building a perfect morning routine.
And I've read most of them.
But the **best book on building a perfect morning routine** is [The Miracle Moring by Hal Elrod.](https://amzn.to/3qRlrtM)
## The Miracle Morning consists of the following six steps
**🧘♀️ Step #1:** **Stillness** (5min) meditate, practice Wim-Hof breathing, deep breathing, and gratitude (choose one or combine them.)
**🗯 Step #2:** **Affirmations** (5 min): Either write your affirmations or listen to [spoken ones](https://www.youtube.com/watch?v=maNr_0zK5VQ&t=3s).
**💭 Step #3:** **Visualization** (5 min) Your brain can't distinguish between something happening right now or just vividly imagining.
Use this to **visualize that you have already achieved your goals.**
Achieve the maximum effect by:
* Shouting it out loud,
* throwing your arms into the air,
* and playing full out.
**🏋️♂️ Step#4:** **Exercise** (20 minutes). Do some form of movement. If you are in a hurry, do the [7-minute workout](https://www.youtube.com/watch?v=mmq5zZfmIws).
**📖 Step #5:** **Reading** (20 min) Read ten pages in a book that helps develop yourself further. _Apply_ what you have read today.
**✍ Step #6:** **Scribing** (5 min) Write in your journal. Or try the [Winners Journal.](https://www.thewinnersjournal.com/)
* * *
**Step #6 Journaling questions:**
* _What kind of person do I want to be today?_
* _Even if everything goes wrong, I will be happy when I have achieved/done this one thing:_
* _What good thing will I do for myself today? (massage, sauna, sports, etc.)_
* _What am I especially looking forward to today?_
* _How can I make things I don't feel like doing today a game?_
#### Summary
The order and time of each step can be varied.
If you want to build a morning routine, **I can't recommend [**this book**](https://amzn.to/3qRlrtM) enough.**
(And if you've read it, do you agree? What other book would you recommend for beginners?)
[Click here](/productivity/) to read more on productivity. 🏆
* * *
#### You might also like:
[5 Best Daily Practices That Changed My Life](/5-best-daily-practices-that-changed-my-life/)
[4 Step Process Tony Robbins Does Every Morning](/4-step-process-tony-robbins-does-every-morning/)
[6 Hacks For A Miracle Morning Routine](/6-hacks-for-a-miracle-morning-routine/)
---
# 8️⃣ Life Lessons I Learned This Week
> 8️⃣ Life Lessons I Learned This Week
- Canonical: https://neurohackingly.com/8-life-lessons/
- Published: 2022-10-30
- Updated: 2025-06-15
- Author: Lukas Zangerl
- Tags: newsletter, mindset, productivity, study-techniques
👋 Hello friend,
today I want to share with you, 8 life lessons I learned this week. Enjoy! 🍕
## 🏋️♀️ Don't focus on consumption. Focus on implementation.
What is the point of reading a blog post or book, when after one day 90% of the information is already forgotten? I'd rather take **one lesson that resonated with me the most, and apply it into practice.** (something I am still working on) 🧱🏗
## 💁♀️ From me me me to you you you
When feeling uncomfortable in social situations, I try to switch from thinking about me, on **focusing on the person I am talking to**. I put my full attention into the conversation.
I try to remind myself: **Everyone thinks about themselves.** There will be no person thinking about the "stupid" thing you have said or done one hour ago.
## 🧽 Things you are procrastinating on are not as hard as you may think
When I have a thought about something I am procrastinating on, I ask myself:
**Do I know for sure it will be as difficult as I imagine?** Is my brain just making up future scenarios?
I gently push the thought aside. I will find out when actually doing it.
## 📵 A Phone Free Day One Day A Week
[Expanding My Comfort Zone](/expanding-my-comfort-zone/)
## ⏳ There won't be a time without any problems
But I have the choice, what to think about the problem I encounter. How to react. How I react to a problem will depend **in which state I am.** This is why I try to be in a good state as often as possible. You never know when the next challenge will arise.
[Problems Are Great](/problems-are-great/)
It feels a little weird posting this video. Especially imagining friends watching it. But I guess that's the drawback when publishing online. **It is in German, about how to take action and get different results than before.** Feel free to skip it, if you had enough weekly motivation. 😉
## 👊 Strategies to stay calm, when you just want to punch the other person in the face
When I get angry at a person, I ask myself:
* What might have happened in the person's life to make him/her react like this?
* What past experiences shaped the way the person think's like this?
These questions help to **dissociate myself from overwhelming emotions and switch position.** What triggers us, is mostly what we have in ourselves, too.
## 🤡 A structured week with theme days.
> _One of the best things I ever did to make sure I stayed on top of all of what I had going on was to_ **_assign each of the days of the week a general theme._** _By doing this, I gave my mind clues as to what to place precedence on each day before I even have to look at my to do list. So instead of my mind asking a loaded question (“What do I have to do today?”) it now asks a question that has fewer possibilities by default_ **_(“It’s Monday, so it’s Blogging Day. What tasks do I need/want to do that fall under that theme?”)_**
If you have a day where you are going to study, this post will help.
[Active Recall Best Study Method](/active-recall-best-study-method/)
## 🍂 Have a focus paper next to you.
If I am working on an important task and a great idea strikes me. Or I remember that I forgot to buy curly fries for my baby elephant that I hide under my bed - **I write it down on my focus paper.**
This is a **blank sheet of paper where I write down all the things my brain thinks are important** when actually wanting to focus on deep work.
I come back to it at the end of my study session. Most of the time it isn't that great of an idea anyways, and I remember that my brain is just seeking distraction.
However, sometimes it is real. I have to go buy some curly fries now. 🍟
Have a great week!
xx Lukas
🌱 If you would like to support this blog or my elephant's curly fries consumption, you are welcome to [click here](https://www.buymeacoffee.com/neurohackingly) and support us.
[Support this blog](https://www.buymeacoffee.com/neurohackingly)
---
# Active Recall: This is the most effective study method (after +100 years of research) according to science
> Active Recall: This is the most effective study method (after +100 years of research) according to science
- Canonical: https://neurohackingly.com/active-recall-best-study-method/
- Published: 2022-10-30
- Updated: 2022-12-22
- Author: Lukas Zangerl
- Tags: study-techniques, mindset, learning, activerecall, spacedrepetition, ali-abdaal
## 🧪 The Theory and Evidence behind active Recall
Active recall is **actively engaging and using cognitive effort** to retrieve information to answer a question.
It improves the **ability to recall information** in the future and **strengthens connections** between information in our brains. [A study](https://journals.sagepub.com/doi/full/10.1177/1529100612453266?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed) from 2013 looked at hundreds of separate studies about different study techniques. It found that in contrast to highlighting, rereading, and passively taking notes, **active recall is "high utility".**
Active recall can be **implemented effectively with minimal training.**
## 🧠 The Benefits Of Using Active Recall
Active Recall has 2 benefits that are worth mentioning:
* it aids in **highlighting one’s strengths and weaknesses**, thus creating realistic insight into what to focus on
* it creates new synaptic connections between known and new information (stored in long-term memory)
## ✅ The 3 Active Recall Methods I Use
Generally, I want to point out that anything that is **cognitively demanding is helpful.**
Methods I use which incorporate active recall are **writing out questions, flashcards,** and **drawing spider diagrams** with the book closed.
### ❓ Questions
I write out questions for myself, using the **toggle feature** in Notion, to hide the answers. After answering a question, I color-code it for my next review.
[Spaced Repetition](/spaced-repetition/)
### 💭 Flashcards
As a flashcard app, I use [**Anki**.](https://apps.ankiweb.net/)
It even has an algorithm built around active recall and spaced repetition. It learns as you progress through your revision.
It has to be used with caution. Individuals may not correctly interpret the outcome of the practice cards. By removing cards too early it can result in lower long-term retention (increased forgetting)
### 🕸 Spider Diagrams
Drawing out spider diagrams helps me with **mental organization.**
It prevents focusing on every detail and helps to not lose sight of the **big picture.** After doing a **brain dump with the book closed**, I add things I didn't remember with a different color.
This may sound simplistic but it helps me to get a **broad overview of the subject.**
Take a look at [this post](/how-to-study-effectively-for-exams-part-2/) where I describe 4 study methods I found very helpful. This is the [best book](/best-book-on-understanding-and-mastering-new-information/) (link to post I wrote about it) I’ve ever read on understanding and mastering new information.
## More Techniques on Active Recall
Try the 3-step learning technique called [ABC-Brainwriting-Method](/simple-3-step-framework-sum-up-study-more/) developed by Vera Birkenbihl.
It is a creativity technique that uses active recall to reflect on the content you have consumed at the end of the day.
## 🌐 Resources on How to study using active recall
[https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0015183](https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0015183)
[https://www.science.org/doi/10.1126/science.1152408](https://www.science.org/doi/10.1126/science.1152408)
[https://www.sciencedirect.com/science/article/abs/pii/S0749596X06001367](https://www.sciencedirect.com/science/article/abs/pii/S0749596X06001367)
The Youtuber, Ali Abdaal has a great [summary on active recall](https://aliabdaal.com/activerecallstudytechnique/#active-recall-strategies) and how to integrate this technique into your life.
---
# Why I genuinely believe that problems are a great thing to have
> Why I genuinely believe that problems are a great thing to have
- Canonical: https://neurohackingly.com/problems-are-great/
- Published: 2022-10-26
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset
Today I decided to reflect on the last 3 major problems I had in the past. Things that didn't go my way.
🤔 So I asked myself the question: What did the problems lead to? How did I behave when encountering the problems? What did I learn from them?
I finally came to the conclusion: **Problems are great!**
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
## 😍 Here's why problems are a great thing to have
Problems show **what is important to you** right now.
Problems reflect **your needs**. They let you focus on the most **essential.**
Problems get you to **take immediate action.**
Problems boost **positive feelings** and make you **appreciate them.**
Problems let you be **grateful for what you have.**
Problems **prepare you** for bigger challenges which will come in the future.
Problems bring **new insights** and let you experience a new **way of thinking**.
Problems let you **share your experiences** with others.
Problems make up **great stories**. Or would you like to watch a movie without a problem the main character has to solve?
Problems **create variety**. No problem. No solution.
Problems lead to **great things.**
🌄 Sooner or later I have always **experienced things and moments I am now most grateful for** - through having a problem.
* * *
🤹♀️ Now it's your turn.
What are **some learnings you have experienced** going through a difficult situation in your life?
👀 If you are an "overthinker" feel free to [take a look here.](/how-to-stop-overthinking/)
---
# 📵 Embracing Boredom by Making it Through the Day Without My Phone
> 📵 Embracing Boredom by Making it Through the Day Without My Phone
- Canonical: https://neurohackingly.com/expanding-my-comfort-zone/
- Published: 2022-10-25
- Updated: 2023-09-25
- Author: Lukas Zangerl
- Tags: productivity
I have a 31-day challenge.
For 31 days, I will take on a new challenge every day that takes me out of my comfort zone. This should lead me to develop mental strength and the habit of wanting to embark on new adventures and lead a happier life.
## 🧗♀️ I've already done the following:
💪 [Do 1000 push-ups in one day](/do1000pushups/)
📝 [Draw a picture and sell it on eBay](/draw-a-picture-and-sell-it-on-ebay/)
🎬
## 🤩 Upcoming challenges:
Visit a retirement home and speak with some of the residents about their experiences
Request a 20% discount at a supermarket or Starbucks
Create an online course that sucks and publish it in one day
✋ Feel free to check out the [other challenges](/31daychallenge/) I have set myself up to. Or even better, **join and tell me how it went.**
## 🥳 Challenge Nr. 8 completed
Today in the morning, I was so stressed that I **forgot my phone at home.** The outcome: ✅ Number 8 - Don't use my phone for 1 day.
I had one of the **most productive** and introverted (in a good way) days in a long time.
## 🏠 Why I will forget my phone at home again
1\. **Thoughts get to travel freely.** You give your brain the chance to search for what it needs now.
2\. **Excellent concepts evolve.** The brain answers questions you've been asking yourself for a long time. (Or why do you recall where you put your car keys when doing something entirely different?)
3. **Less stress.** All these little dopamine hits on our phone create huge distraction craters, which it is difficult to come out of.
## 🤯 A dumb phone app for my smartphone
I decided to install this application on my phone.
Minimalist Phone
[Www.Minimalistphone.Com](https://www.minimalistphone.com/)
The consequence: I will **think first** about what I am searching for. **Less mindless scrolling.**
## 📴 Why I am thinking about introducing a No-Phone-Tuesday
1. **Boredom is beneficial** to your brain.
2. Your brain will seek stimulation. If it can't discover any on the exterior, it will look within.
## ⏳ Too much dopamine reduces productivity
The threshold between what I enjoy doing and what I usually procrastinate on was about average. However, I've recently raised my dopamine expectations. The gap between what I **generally procrastinate on and my average dopamine grew**.
It's no surprise that I procrastinated on doing (before) minor things. The obstacle was too large.
**When I step outside of my comfort zone, I learn more in one day than I would in two regular weeks.**
Next time, if you think to yourself: "I don't want to do this, but I have the feeling it would be good for me. It could make me grow." **My belief: You have found it! Do it!**
[31Daychallenge](/31daychallenge/)
---
# 🌒 Houston, We Got a Problem
> 🌒 Houston, We Got a Problem
- Canonical: https://neurohackingly.com/houston-we-got-a-problem/
- Published: 2022-10-24
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
## 💯 It will be an even better week now
🛫 Human error is to responsible for more than 75% of plane crashes. Therefore, in around **25% of cases** (including a very small number of other causes), the **system is to blame.**
I don't have statistics on the number of newsletters that never reach their intended destination, but yesterday it was definitely (!!!) a technical issue. 😉 If I know something, it is how to push buttons.
In order to give you a nice start into the week, it was intended to arrive (as always) to your evening program. So, **I apologize if your Monday started off a little rocky.** The week officially begins in 3 ... 2 ... 1 ... 🚀
## 🌊 The hardest part is to even reach the flow
After a long time, I had the honor of **getting to coach again.** I thought to myself, it's like riding a bike - been there, done that. 🚴♂️
Yeah, well, wrong. 👎
It reminded me a bit of this graph.
I have to endure an uncomfortable ride up the mountain in the beginning. **After the struggle - release will come.** But when? ⏲
I just knew that I will not quit. Otherwise the **whole damn mountain will await me again.**
## 🙇♀️ There are two ways: Divergent and convergent thinking
We have **different modes of thinking.**
**📊** Convergent = analytical working towards a solution
🎨 Divergent = creative idea development
I believe to have heard that one should **switch as little as possible between these two modes.** And it makes total sense.
### Lets take for example, writing.
🎨 First you **collect ideas and inputs and write all of them down** using the divergent thinking mode.
📊❗ However, once you start **correcting typos** in between (thus switching to the convergent mode) you quickly get out of flow.
I think I have experienced the same with coaching this weekend. I was switching modes back and forth searching for something ---
> There’s nothing wrong with continuously working to improve yourself and your life as long as you’re not so fixated on the outcome.
[Flow](https://amzn.to/3TyBENw) by Mihaly Csikszentmihalyi
Have a great rest of the week. 💌
xx Lukas
# 💎 My favourite Things - so many cool things this week
**💻 Website** If you want to read helpful short articles [Medium](https://medium.com/) is the right website. You can also [follow me.](https://medium.com/@neurohackingly) 🏃♂️
**🌐 Browser Extension** [Momentum](https://chrome.google.com/webstore/detail/momentum/laookkfknpbbblfpciffpaejjkokdgca/related) is designed to **focus on the essential** (I have it for Chrome). Opening a new tab you can see a beautiful picture, the time and one thing you want to accomplish today.
**🌐 Browser Extension** If you are tired of pressing "accept cookies" on every web page, download [I don't care about cookies](https://chrome.google.com/webstore/detail/i-dont-care-about-cookies/fihnjjcciajhdojfnbdddfaoknhalnja). It **automatically accepts cookies** for you.
📱 **App [Snipt](https://www.snipd.com/)** I was totally searching for this podcast app. You can create **your own snippets** from a you like podcast + the **best short snippets** of the podcast have been picked out for you.
[Obsidian:](https://obsidian.md/) Just trying out this new note-taking app. You can **link your different notes, visualize and structure them.** Great to get an overview what you are working on and where to see similarities between topics.
* * *
# 🎁 My New Content
Read a total of 7 [blog posts](/blog) this week, with a **word count of 250 or less**, each.
### 🧠 Posts on [Mindset](/mindset/):
🧾 **Blog post** [How I Got Interested In Discovering My Peak State](/discovering-my-peak-state/)
🧾 **Blog post** [4 Reasons Why I Do A 10-minute, 4-step Process Tony Robbins Does Every Morning - To Live A Successful And Fulfilling Day](/4-step-process-tony-robbins-does-every-morning/)
### 📚 Posts on [Studying](/studying/):
🧾 **Blog post** [This Is The Best Book I’ve Ever Read On Understanding And Mastering New Information](/best-book-on-understanding-and-mastering-new-information/)
🧾 **Blog post** [📓 Setup Notion For Spaced Repetition](/spaced-repetition/)
🧾 **Blog post** [How To Study Effectively For Exams: 4 Advanced Methods You (Probably) Haven't Heard Of (Part 2)](/how-to-study-effectively-for-exams-part-2/)
🎧 **Neurohackingly Podcast: listen on** [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), **or** [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
* * *
# ✍🏻 Quote of the week:
> The quality of our thinking is proportional to the models in our head and their usefulness in the situation at hand.
From [Mental Models: The Best Way to Make Intelligent Decisions (~100 Models Explained)](https://fs.blog/mental-models/)
---
# How To Study Effectively For Exams: 4 Advanced Methods You (Probably) Haven't Heard Of (Part 2)
> How To Study Effectively For Exams: 4 Advanced Methods You (Probably) Haven't Heard Of (Part 2)
- Canonical: https://neurohackingly.com/how-to-study-effectively-for-exams-part-2/
- Published: 2022-10-22
- Updated: 2023-01-31
- Author: Lukas Zangerl
- Tags: study-techniques
In the last couple of years, I read over 100 articles on How To Study Effectively For Exams from people like Ali Abdaal and Thomas Frank and dozens of books about how to study.
There were quite a few tips that many people are familiar with, like being consistent with studying, getting enough sleep, etc.
However, I wanted to discover uncommon techniques, no one else knows.
## How To Study Effectively For Exams: 4 Advanced Methods You (Probably) Haven't Heard Of
**💱 If you have just understood a topic, switch to another, similar one.**
When learning addition, it does not make sense to practice 10 similar examples where you just switch the numbers you are adding. By challenging our brains and switching to subtraction as soon as we have understood addition we are forcing our brains to make an effort. Also, this already **simulates the structure of an exam.** At the exam, the questions are not divided into topics.
**📝 Do the mock exam in the beginning, not in the end.**
Most people wait until one day before the exam till doing the mock exam. However, the advantage of answering it at the beginning is that your brain already **knows the style of the questions your professor is asking**. You are now able to focus on **what is important** while reading the study slides.
Do I have to focus on understanding, or does he ask for the exact definition? Should I focus on details or the getting a basic understanding?
**🔗 Connect your knowledge with other areas of your life.**
I know this may sound hard. Especially when talking about subjects like maths or history. I gave it a try and was surprised by what answers I came up with. These are some **example questions, students of a nearby university told me:**
How can I use what I have learned to achieve a goal I set for myself? Why will this information help me in the future? How can I use this information to solve a problem I currently have?
**🗺 End the day with a quick 10-minute mind map of the most important things you have learned today.**
Until I heard this method I used to consume as much information as I could, until the very last minute of my study sessions. However, it is way more beneficial to summarize and structure the information you have consumed today. 🧠 **The brain learns and builds stronger connections by generating output and searching for information that is needed at the moment.**
Did you already know some of the techniques? Or do you have something to add? I would be very interested.
#### Check out more articles on How To Study Effectively For Exams here:
[The Ultimate Study Guide How To Study Effectively For Exams](/the-ultimate-study-guide-how-to-study-effectively-for-exams/)
[Best Book On Understanding And Mastering New Information](/best-book-on-understanding-and-mastering-new-information/)
[9 Actionable Hacks To Overcome Laziness And Study For A Subject You Dont Like](/9-actionable-hacks-to-overcome-laziness-and-study-for-a-subject-you-dont-like/)
---
# 4 Reasons Why I Do A 10-minute, 4-step Process Tony Robbins Does Every Morning - To Live A Successful And Fulfilling Day
> 4 Reasons Why I Do A 10-minute, 4-step Process Tony Robbins Does Every Morning - To Live A Successful And Fulfilling Day
- Canonical: https://neurohackingly.com/4-step-process-tony-robbins-does-every-morning/
- Published: 2022-10-22
- Updated: 2023-02-03
- Author: Lukas Zangerl
- Tags: productivity
Have you ever experienced this?
You are thinking about buying a new thing, let it be a car. 🚗 Suddenly everywhere you look, you only see this specific model you are considering buying.
**Your focus has shifted.** 🎯
Tony Robbins says that we can actively control what our brain focuses on. With as little as 10 minutes he sets the tone for the day.
**You will experience mood, energy, and performance benefits. 💪**
## Priming: A simple 10-minute, 4-step process to have a fantastic day
The simple 10-minute, 4-step process consists of a special **breathing exercise**, followed by experiencing once more **3 events you are grateful for**. (It can be something as little as the chair you are sitting on.) Thereafter you imagine **light cleansing your body.**
🕯 Finally, you step into a future situation when **having achieved your goal** and celebrate it. 🎉
## If you are at all interested in learning about Priming, here are the 4 reasons why I do it:
1. **Problems become challenges.**
One day I accepted the feeling of being nervous before a meeting and thought to myself that I can learn from it. (as corny as it sounds)
2. **I appreciate the little things.**
I notice a bug walking across the sidewalk. Life looks more colorful.
3. **I focus more on others, and less on myself.**
I listen actively and focus less on consuming and more on giving.
4. **I noticed more positive self-talk.**
I can take a step back mentally and think before reacting.
If you want to take a look or even try out Tony Robbin's priming routine, you can look at [this Youtube Video.](https://www.youtube.com/watch?v=faTGTgid8Uc) 🎬
Feel free to take a glance at the article [How I Got Interested In Discovering My Peak State](/discovering-my-peak-state/). 💃
---
# 📓 Setup Notion For Spaced Repetition
> 📓 Setup Notion For Spaced Repetition
- Canonical: https://neurohackingly.com/spaced-repetition/
- Published: 2022-10-20
- Updated: 2022-10-20
- Author: Lukas Zangerl
- Tags: study-techniques
Usually, my Notion Setup for Spaced Repetition looks like this. I put the questions in Notion. Depending on how well I can answer them, I mark the topic/question - as red/orange/yellow/green. I also add the date to the question.
The next time I go through the questions I first go through the ones which are marked red. Then repeat it over time, until I can then mark the question green.
I here have the main chapters 1 and 2. Then the subchapters 1\_1, 1\_2 etc.
1\_3\_1 and 1\_3\_2 are the questions then. Beneath the toggles, the answers are hidden.
You can read more [here](/best-book-on-understanding-and-mastering-new-information/) on mastering new information.
---
# 📖 This Is The Best Book I’ve Ever Read On Understanding And Mastering New Information
> 📖 This Is The Best Book I’ve Ever Read On Understanding And Mastering New Information
- Canonical: https://neurohackingly.com/best-book-on-understanding-and-mastering-new-information/
- Published: 2022-10-19
- Updated: 2023-01-31
- Author: Lukas Zangerl
- Tags: study-techniques, learning, learn
There are a lot of books about how to study effectively.
And I've read most of them. 😵
But the **best book I've ever read on understanding and mastering new information** is definitely [Make It Stick by McDaniel & Brown.](https://amzn.to/3MJyLGO)
#### In the book, you learn actionable tips on how to study effectively, understand and master new information
## 💥 The Book "Make It Stick" summarized in 5 points
**📓 #1:** **Learning techniques that seem intuitive are often inefficient:** Highlighting, Rereading, and Taking Notes.
**🤔 #2: Active recall and Spaced repetition arRecallmost effective study techniques.**
Active Recall = Asking yourseRecalln-ended questions about the things you are learning deepens comprehension. A study in the book shows that testing yourself just _once_ is more effective than rereading a chapter four times.
**🕐 #3:** **Spaced repetition = Allow some forgetting and space your retrieval practice.**
In the beginning, the time intervals are spaced closely together. (e.g., how to space your practice: day 1, day 2, day 7, day 31, day 90) With time the intervals between your retrieval practice become systematically longer.
This leads to strong long-term knowledge.
**🌍 #4:** **From big to small. First, skim through the content you will learn.**
Use the table of contents for this. After you have gained a basic overview, you can structure and break down the content. Only then start "zooming in".
**🤕 Tip #5:** **Learning is supposed to be uncomfortable.**
The more effort your brain makes to retrieve information and come up with answers, the better. Most importantly, you will avoid memorizing and understand what you have learned.
If you are interested in Mastering new information, I can't recommend the book [Make It Stick: The Science of Successful Learning](https://amzn.to/3MJyLGO) enough.
💡
Take a look at the most common study problems students have when learning new information and how to overcome them. I [dedicated a whole page with 15 posts on this topic.](/studying/)
---
# State Management: How I Got Interested In Discovering My Peak State
> State Management: How I Got Interested In Discovering My Peak State
- Canonical: https://neurohackingly.com/discovering-my-peak-state/
- Published: 2022-10-18
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset, growth, performance, state-management, peak-state, discovering-my-peak-state, tony-robbins, unleash-the-power-within
I wouldn't call myself an expert in State Management.
However, I have spent probably over 300 hours learning about State Management. And I have probably **spent 1,000**, **hours practicing State Management in my own life.**
## 🕺 Here's how I first got interested in Discovering my Peak State
It was back when I did my Mental Coach Training and Neuro-linguistic Programming (NLP) Practitioner.
From the first moment on, our Trainer showed us how to get into the state we desired. How fast? With a flick. When? Now!
## State Management in NLP involves mastering the 3 Forces that control our Emotions
#### 3 Forces that control our emotions
💃 Physiology
🔎 Focus
🎶 Language
Then came the absolute highlight: [Unleash The Power Within.](https://www.tonyrobbins.com/stories/unleash-the-power/what-is-upw/)
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
😵 I wrote a whole post on [My Personal Top 10 Takeaways From Tony Robbin's 50-Hour-Long NLP Seminar "Unleash The Power Within" That Will Completely Transform Your Energy, Focus, and Drive.](/nlp-seminar-unleash-the-power-within-10-takeaways/)
I was a little skeptical at first; however, after the first day, I felt the impact the event already had on me.
### 🪓 Breakthrough
Not only did I break through a wooden board.
The aftereffects lasted for months. In the upcoming months, I overcame fears that I had been actively fighting for years.
**Less thinking, more doing. That's what I learned. Just do.**
## Managing My State: My goal over the next week is to end suffering
Tony Robbins has a ritual. He does not go into a suffering state for more than 90 seconds. If he does, he will act quickly to get into a beautiful state again.
Since I'm not quite at that level yet, I'll start with 150 seconds for the next 7 days.
🌻
What are your favourite techniques to get yourself into a beautiful state?
I have an entire blog post about [NLP and how to use it for self-development.](/nlp-for-self-development/)
---
# The Best Way To Get Started Learning About How To Build A Ghost Theme
> The Best Way To Get Started Learning About How To Build A Ghost Theme
- Canonical: https://neurohackingly.com/how-to-build-a-ghost-theme/
- Published: 2022-10-18
- Updated: 2023-10-06
- Author: Lukas Zangerl
- Tags: tools
I love learning about **Web Development.**
Unfortunately, when I first got interested in building a theme for ghost.org, I had a hard time figuring out where to start.
What is Ghost? I would describe Ghost as a modern and more efficient alternative to Wordpress.
## If you are trying to learn more about how to build a ghost theme here's the best way to get started
**Read This Blog:** [**Byron Themes**](https://bironthemes.com/blog/)
I love the short and immediately applicable blog posts_._ They give you new ideas on what you can integrate into your website.
**Watch this Video-Class:** [**Customize Your Theme Publication**](https://www.skillshare.com/de/classes/Ghost-Theme-Development-How-to-Customise-Your-Ghost-Publication/1570520217/lessons)
A step-by-step Skillshare Course by Christopher Dodd. Together with him, you create a Ghost Theme from scratch. You learn primarily about the structure of Ghost.org theme.
**Listen To This Podcast:** [**The Laracast Snippet**](https://laracasts.com/podcast)
Just had to share this, even though it is not specifically for Ghost Theme Development. Jeffrey Way talks in each episode about a single thought on some aspect of Web Development.
These 3 resources will exponentially accelerate your learning process.
**Have you always wanted to write a blog, too?** Check out my blog post [👻 Building a Blog with Ghost (Overview)](/ghost-org-overview/) to look at many more **awesome features** that the platform brings with it.
---
# ⏳ Time Management: What they don't tell you
> ⏳ Time Management: What they don't tell you
- Canonical: https://neurohackingly.com/the-energy-triangle/
- Published: 2022-10-16
- Updated: 2025-05-15
- Author: Lukas Zangerl
- Tags: newsletter
👋 Hello friend,
Have you ever been struggling with time management? This year I juggled a few things at the same time. How? That's what I want to show you today.
I want to introduce you to a model I've been working on. I call it: **The Energy Triangle.**
When feeling depressed, sad or other negative emotions I look at The Energy Triangle. It is simple but very powerful. It consists of these **3 simple things**:
🥗 Eat/Drink
🛌 Sleep
🏃♂️ Exercise
Most of the time it is **one or more of the 3 things I have neglected when feeling down.** Now, you may be thinking: "Well, that's obvious to me, Lukas. Nothing new."
> But aren't the most basic things, the things we forget most often?
There are all kinds of remedies being advertised these days.
"Have you tried the latest supplement? Try out this new time management strategy, where you double the amount of work in half the time!
None of that does me any good if I don't have **my energy management in check.**
Does your Energy Triangle involve any other factors? Let me know.
Have an amazing week.
xx Lukas
## News
This week officially started the ship30for30 program. This means that you will hear more from me in the coming weeks. **I will be sharing 250 word "atomic essay" every day for the next 30 days.** With that, I can (hopefully and finally) complete my [31-day challenge](/31daychallenge/) lol.
🏄♂️ Speaking of that. Here is a video of me surfing and completing number 21.
# 💎 My favourite Things
🧾 **Article** [An article](https://jamesclear.com/feynman-mental-models) I recently read on _how to think better_.
🎮 **Browser Integration** [Workona](https://workona.com/) As I always have 1000+ Tabs open on my browser, this extension is a life safer. You can organize your tabs into projects. You thus _only have the tabs open that you currently need._
💻 **Website** [Squibler](https://www.squibler.io/dangerous-writing-prompt-app) The Most Dangerous Writing App. You should not spot writing... Otherwise, _all your progress will be lost_.
* * *
# 🎁 My New Content
🎧 **Podcast** Listen on [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), or [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
🧾 **Blogpost** [👻 Building a Blog with Ghost (Overview)](/ghost-org-overview/)
🧾 **Blogpost** [Why I sign up for a Cohort-Based Course when learning a new skill](/learning-a-new-skill/)
* * *
# ✍🏻 Quote of the week:
> People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying ‘no’ to 1,000 things.
From [Understanding Speed and Velocity: Saying “NO” to the Non-Essential](https://fs.blog/speed-velocity/) by Farnam Street
---
# Why I sign up for a Cohort-Based Course when learning a new skill
> Why I sign up for a Cohort-Based Course when learning a new skill
- Canonical: https://neurohackingly.com/learning-a-new-skill/
- Published: 2022-10-15
- Updated: 2022-10-15
- Author: Lukas Zangerl
- Tags: learning
Like any other skill I wanted to master in the past, I decided to sign up for a cohort-based course. I want to learn how to write online, so I signed up for Ship 30 for 30, hosted by Dickie Bush & Nicolas Cole.
## Here are 3 reasons why I sign up for a Cohort-Based Course when learning a new skill
### ⏲It saves a lot of time.
I don't have to **search through all the information there is out there**, on the skill I want to learn. I get it served on a silver tablet. Then I just have to filter out what works for me and put it into action.
### 💃🏼 The atmosphere is great.
Of all the cohorts I've attended so far, **the vibe, support, and atmosphere have always been insane.** It's not work. It's not school. 99% of the participants are here by choice and are highly motivated. This leads to so much support and growth.
### 💯 You will learn what you want to learn. And more.
Yes, Ship 30 for 30 teaches you how to write online. But I bet like in all of the other courses I have done so far, I will learn so much more. The knowledge you gain in one course you can thus **apply to other areas of your life.**
Over the next 30 days, I plan on writing about [mindset](/mindset/), [seeking discomfort](/31daychallenge/), and tech.
🐦 [Join me](https://twitter.com/neurohackingly) on this adventure—and let me know if you have any questions along the way!
I'm excited to start sharing what I know online, now also on Twitter.
---
# Building a Blog with Ghost CMS (Overview)
> Building a Blog with Ghost CMS (Overview)
- Canonical: https://neurohackingly.com/ghost-org-overview/
- Published: 2022-10-13
- Updated: 2023-10-06
- Author: Lukas Zangerl
- Tags: tools, ali-abdaal-original-ghost-theme
## 🔍 What is Ghost?
If you want to start a blog, you probably want to focus on the actual content production.
You'll need a **fast, reliable, and nicely designed website.** I want to introduce you to Ghost, an open-source platform written in Javascript. Just to make it clear, they do not sponsor me; they don't even know that I write this post. I genuinely **love this Creator Platform.**
Ghost is a [Content Management System](https://de.wikipedia.org/wiki/Content-Management-System) that consists of a front-end user interface that allows the user (without touching any code) to modify the webpage.
## ⚡ Core features of Ghost CMS
* integrated **newsletter**
* **paid and free membership subscription**, can use it like Patreon and get payouts via stripe
* has **integrations** like Zapier or Google Analytics
* **Markdown** so you can maintain your writing flow
* creates **SEO-friendly** URLs
* can insert custom **HTML and CSS** into a page
* allows your readers to **search** across all published posts, keywords, and authors
How to get started with ghost.org CMS
* * *
💡
Want to be notified when the Skillshare Course on How to set up the [Ali Abdaal Original Theme](https://superthemes.co/ali-abdaal/) for ghost.org is published?
IMPORTANT ->> [Subscribe](/newsletter) to my Newsletter and you will be the first one to be notified when the Skillshare Class **How to set up the Ali Abdaal Original Ghost Theme** is released.
> I did not know where to start when I bought the Ali Abdaal theme for ghost CMS.
> For hours I have laboriously tried by means of various tutorials to put together all the components. Now I want to help you set up your blog.
* * *
## ☁ Hosting, not Ghosting
You can let ghost.org host you or self-host your site.
If you are running a self-hosted instance, Ghost recommends [Ubuntu](https://ubuntu.com/) with at least 1GB to run Ghost. I decided to go with the ghost plan because it is the most convenient for me.
With Ghost Pro, you have Email support 24/7.
[Hosting](https://ghost.org/docs/hosting/)
I chose the creator plan, with the possibility to get custom integrations, like [Zapier](https://zapier.com/) and [GitHub](https://github.com/). Custom Themes like [mine from Ali Abdaal](https://ghost.org/themes/ali-abdaal/) are, too, only available with the Creator Package.
Plans available on Ghost
## 🌅 Conclusion
Ghost has an **aesthetic design, runs super fast and smooth,** and I like its **built-in newsletter.**
It is preferential to have little coding experience when starting with Ghost. If not, at least a little courage to read into the documents from Ghost.
👁🗨 If you are interested and want to read more about building your blog with Ghost, look at my latest post. [The Best Way To Get Started Learning About How To Build A Ghost Theme](/how-to-build-a-ghost-theme/)
**Resources**
[Ghost.Org](https://ghost.org/)
[Docs](https://ghost.org/docs/)
---
# ☄ Something great is coming
> ☄ Something great is coming
- Canonical: https://neurohackingly.com/something-great-is-coming/
- Published: 2022-10-09
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter
## 🌞 What's up?
The break has gone a little shorter than expected.
Honestly, I've already been drawn to write a [blog article](/favourite-apps-phone/) about the **4 favourite apps I have on my phone** to capture thoughts, images, recordings etc.
I have updated [this page with my favourite books of all time](/my-favourite-apps/) and some other stuff.
I guess sometimes it's the things you don't like that you replace with the things you do like, that cause stress. In short, **procrastination got me** BUT I've got most of the smaller things done now.
> The work you do while you procrastinate is probably the work you should be doing for the rest of your life. -Jessica Hische
## 🎭 Making use of your future self
I think it's a cool idea to make ones **future-self's life easier**. What do I mean by that?
When we **see ourselves from the outside** we are emotionally more distant. We are not so much involved in our own recurring thought spiral. We see ourselves as another person and friend. Most of the time we **do more for friends than for ourselves.** This we can use.
My considerations: I use this trick to stop procrastination. I want that Future Lukas has more time for other things that make him fun. 👴🏼
## 🍂 What is next?
Somehow I managed to make a small **series of videos explaining how I create my website** with ghost.org. It's really fun, also because I can finally repeat HTML, CSS, and Javascript again. Speaking of programming.
I'm in the process of editing an interview with **a guest I had on the podcast** the other day. We talk about how programming helps us think differently, better and also expand the way we make decisions.
`exciting`
Have a great week!
xx Lukas
* * *
# 🎁 My New Content
## My Podcast
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
Totally forgot to send you what I published two weeks ago.
## Blogposts
🧾 **Blogpost [(Nr. 31) Do 1000 push-ups](/do1000pushups/)**
🧾 **Blogpost (Nr. 4) Make a YouTube video and post it online**
🧾 **Blogpost [(Nr. 7) Journal for 1 hour](/nr-7-journal-for-1-hour/)**
🧾 **Blogpost [(Nr. 14 + Nr. 19) Make my Email inbox 0 + Unsubscribe from all the newsletters I receive regularly via Email and don't needs](/14-19-inbox-0-newsletter/)**
## Page Updates
👨🏼💻 **Page Updates** [Productivity](/productivity/)
👨🏼💻 **Page Updates [Mindset](/mindset/)**
---
# Top 4 Favourite Apps I Have On My Phone
> Top 4 Favourite Apps I Have On My Phone
- Canonical: https://neurohackingly.com/favourite-apps-phone/
- Published: 2022-10-08
- Updated: 2023-09-27
- Author: Lukas Zangerl
- Tags: tools
## 💭 Think about it
Does it ever happen to you that you think about buying bread or apples, when you are on the way to the supermarket, but forget about it by the time you get there?
What if you could remember **all the brilliant thoughts and ideas** you've ever had?
What if you could **experience conversations you had two years ago,** all over again?
What would **you feel**? A sense of joy? Excitement?
## 💾 My Simple Saving System
Today we will make the first step toward these goals.
The first step is:
Capture ideas, moments, and todos that resonate with you.
I will guide you through **my simple capture system** today. You can also watch my video for further details if you want.
For the simple capture system, you **only need 3 apps** available in the App Store or Google Play Store. (These are only my preferences, you can use any apps you like, ideally supporting widgets.)
✅ ToDoIst (Task Manager)
✅ Evernote (for Notes)
✅ Otter (speech-to-text)
[Instapaper (read later app for articles/blog posts)]
I often have ideas that I forget after a few seconds (aging?). So I finally took the time to make a setup that is very convenient so that one can quickly and without much effort save basically all the output of the mind/brain digitally.
## 🟥 Task Manager - ToDoIst
If I remember a todo that can't be done in less than 2 minutes -> advice from the book [Getting Things Done](https://amzn.to/3SPLbPY), then I save it in ToDoIst.
> “If an action will take less than two minutes, it should be done at the moment it’s defined.” -David Allen
Basic functions of ToDoIst:
* ToDos can be entered (duh)
* A priority (range 1-4 can be set)
* a date until when the task has to be done
* label #work #school #private
## 🐘 Note System - Evernote
If I have an important thought or I want to make other written notes, I capture them in Evernote. With 2 simple clicks, the note is saved and ends up in my inbox in Evernote. From there, when I have time afterward, I can move it to the appropriate project, area, reference, or archive folder. Read more about [PARA.](https://fortelabs.com/blog/para/)
With Evernote, you can scan several pages and then save them in a single document. If you search for a word, Evernote also searches in images, photos and PDFs. It even recognizes handwritten notes.
## 🦦 Speech-to-text Otter.ai
Do you know the feeling when you are just too tired to write down your thoughts? Or just not in the mood to phrase a sentence? I definitely do.
That's why I was really excited when I discovered Otter.ai. The program translates speech into text with 97-98% accuracy (unfortunately only available in English). With the free version, you can turn up to a total of 3h voice memos into text, edit them and move it to your note system.
## 📄 Read-Later-App Instapaper
I made a detailed video about Instapaper.
## Conclusion
The main points are:
* Store only what resonates with you, what you feel is important, or what you know you will forget in the future
* Find your own "capture system"
* Install widgets for your task manager and notes app to easily and quickly capture information
* Make it a habit. For example, try capturing 1-2 notes a day for the first week.
---
# Olympic Triathlon: 8 Things You Have To Know
> Olympic Triathlon: 8 Things You Have To Know
- Canonical: https://neurohackingly.com/olympic-triathlon/
- Published: 2022-10-03
- Updated: 2023-09-26
- Author: Lukas Zangerl
- Tags: podcast, health-fitness
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
## 🎙 About the episode
I will share **8 actionable and helpful tips on how to get started** running an Olympic Triathlon. What does it take to prepare for this event? What important role does mindset play? What would I do differently now? I will share my personal experience training for and running the Olympic Triathlon in Zurich, Switzerland in the summer of 2022. Enjoy!
Life is a constant fight against our comfort zone. You push, it tries to push back. Find your comfort zone today, step out of it and as you slowly get comfortable again, push it even further. Don't try to get rid of the fear. Accept it and do it anyway.
👻 If you want to become the best version of yourself, then [this challenge](/31daychallenge/) (My Impossible List) is definitely right for you.
## ⭐️ Leave a review
🍏 If you enjoy listening to the neurohackingly podcast, I would really appreciate it, if you could leave a [5-star-review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300) even a few words (lessons learned, actions taken - any feedback) are highly appreciated.
📸 You can also message me personally on lukaszangerl@neurohackingly.com, if you are interested in the topics I talk about on my podcast.
---
# 🌄 Disconnect to Reconnect
> 🌄 Disconnect to Reconnect
- Canonical: https://neurohackingly.com/disconnect-to-reconnect/
- Published: 2022-10-02
- Updated: 2025-06-15
- Author: Lukas Zangerl
- Tags: newsletter
Hello friend 👋🏼
I'll make it quick and painless: **I'm taking a break. ⏸**
"Really? Can it be any more dramatic?" Sorry, I had to ...
## 😫 But why?
I've been spending a lot of time on creating this blog, Podcast, YouTube, and Newsletter lately. And please don't get me wrong, it's **something that's really close to my heart** and I have spent working on writing, recording and researching often till deep into the night. Not because I had to, but because I really enjoy it.
## 💡 My realization
However, lately, I have realized that I have to set priorities. **The time I spend creating content, I take from other areas of my life.** The piece of cake that I took from the other areas of my life has unfortunately caused me some uncomfortable feelings that had been in the back of my head. At least that is my theory.
My old wheel of life and my new wheel of life [(more](https://www.thecoachingtoolscompany.com/wheel-of-life-complete-guide-everything-you-need-to-know/) on the wheel of life)
Also, I have the most profound **respect** for all **creators and people who want to go in the direction of creating something.** How do you separate your private and "creating" life? Or is it the same?
## 🥰 Grateful
Maybe, you know what I am talking about. Maybe, you have even been in a similar situation. **If you have any thoughts, inspiration, or even some little advice that pops up in your mind, I would definitely appreciate it.**
👋🏼 Baba, bye and auf wiederluege,
We'll be in touch,
Lukas
* * *
# 🎁 My New Content
🎙 **Podcast Episode** 🐟 Schau auf den Fisch! (Eine Geschichte über das Leben)
🎧 **Listen on** [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), **or** [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
🎬**Youtube** **Video**
## Blogposts
🧾 **Blogpost** [(Nr. 31) Do 1000 push-ups](/do1000pushups/)
🧾 **Blogpost** [(Nr. 7) Journal for 1 hour](/nr-7-journal-for-1-hour/)
🧾 **Blogpost** [(Nr. 14 + Nr. 19) Make my Email inbox 0 + Unsubscribe from all the newsletters I receive regularly via Email and don't needs](/14-19-inbox-0-newsletter/)
## Page Updates
👨🏼💻 **Page Updates** [Productivity](/productivity/)
👨🏼💻 **Page Updates** [Studying](/studying/)
👨🏼💻 **Page Updates** [Mindset](/mindset/)
## Podcast Update
🎧 **Podcast Page Update** [Having more time is easy](/having-more-time-is-easy/)
---
# Make my Email inbox 0 + Unsubscribe from all the newsletters I receive regularly via Email and don't need
> Make my Email inbox 0 + Unsubscribe from all the newsletters I receive regularly via Email and don't need
- Canonical: https://neurohackingly.com/14-19-inbox-0-newsletter/
- Published: 2022-10-02
- Updated: 2023-08-02
- Author: Lukas Zangerl
- Tags: self-experiment
Oh wow, that was quite a hurdle.
## 🥊 It was tough
I am always honest with you and will now reveal my email count I had before doing this challenge. I'm usually pretty organized, but the emails have been piling up over the last few months. There are also many newsletters that flutter into the inbox every day and do not even bring any added value (unlike mine, of course 😃). - you are **welcome to** **sign up for it.**
[Newsletter](/newsletter/)
## 📧 The app that saved me
I have solved most of my problems with the [app Leave Me alone](https://leavemealone.app/). However, I was not completely satisfied, because there are still some mails coming in which I actually marked as spam. Anyway, 840 emails later, I am now a proud owner of a (virgin?) inbox.
Through the app, there should now be no new unwanted intrusions, aka spam mails. That already takes a huuuuge weight off my shoulders.
## 🚀 My future plan
I would now like to integrate Tiago Forte's system for managing inboxes. In this article, you can read what simple steps he uses to spend **only 17 minutes a day with emails.** If you rather like Videos, you can check out his step-by-step guide.
[One Touch To Inbox Zero](https://fortelabs.com/blog/one-touch-to-inbox-zero/)
---
# Journaling for one hour on Notion
> Journaling for one hour on Notion
- Canonical: https://neurohackingly.com/nr-7-journal-for-1-hour/
- Published: 2022-10-02
- Updated: 2024-01-15
- Author: Lukas Zangerl
- Tags: self-experiment, tools, life-design, study-techniques, journaling-and-meditation, writing-online-with-ship30
I had a diary template in Notion for a long time, for which I took **no more than 3 minutes every morning and evening.** I usually answered it after waking up and before sleeping in bed.
Check out the [current journaling template](https://neurohackingly.notion.site/neurohackingly/Great-Day-by-neurohackingly-0dd1883ae3314089b479a5778a843119) I created on Notion.
[Affiliate.Notion.So](https://affiliate.notion.so/personal-templates-notion-neurohackingly)
Check out the Best Personal Templates from Notion
🧭 What did it help me to do? To reflect on my thoughts and feelings and consciously control my focus.
🐏 If you wonder why I asked myself, "What did I dream?" - at the time, as I experimented with Lucid Dreaming.
Feel free to copy the 3 min journal template from [https://valentinperez.com/](https://valentinperez.com/).
## Morning 🌞
**What did I dream?**
**Three things I am grateful for**
**Looking forward to**
**What under my control would make today even more great**
**Idea for Experiment to Run**
**If I lived even more consciously, freely, and courageously, I would:**
**I am**
**The Most Important Thing to Focus On**
## Night 🌛
**Three Wins**
**One thing I learned** is that it is a breakthrough idea (link to page for those).
**One thing I could have done to make today better: how can I apply it tomorrow?** Something I could have said better?
**Am I resisting something?** What?
**What is my favorite thing of my day?**
**Short story of a moment today:**
**Experiment/hypothesis from today?**
**What could I do tomorrow that is High Leverage?** High/boundless upside, low downside.
**Request for the subconscious mind to sleep on.**
---
# How to use NLP for Self Development
> How to use NLP for Self Development
- Canonical: https://neurohackingly.com/nlp-for-self-development/
- Published: 2022-10-01
- Updated: 2025-09-12
- Author: Lukas Zangerl
- Tags: mindset, nlp, tools, tony-robbins-nlp, how-to-use-nlp-on-yourself, awaken-the-giant-within
### Foreword
This is the ultimate guide on how you can harness the power of NLP (Neuro-Linguistic Programming) through self-coaching to achieve what you have always dreamed of.
With this guide, you have a resource compactly summarized and specifically distilled to the minimum from over 6 years of NLP experience and thousands of coaching hours. I have invested over 25,000 euros in personal development (especially NLP training) and want to present you with the most powerful methods in this guide.
## My experience with NLP over the last couple of years
**I completed my first NLP Practitioner, Master, and Trainer within 1 1/2 years.**
## NLP for Dummies: 🧠 What is NLP (explained in 4 simple steps)
1. Immediately and **practically applicable**
2. NLP or personal development can be **applied to all areas of life** and improve them.
3. The founders of NLP have chosen and adapted the most helpful psychological methods to achieve the **maximum and fastest success for** coachees.
4. NLP is a **motivation and communication model** that originated in the 70s.
### NLP is composed of 3 parts: Neuro - Linguistic - Programming
1. **Neuro** (the nervous system that we use to take in information from the environment)
2. **Linguistics** (language we use to communicate with others externally and with ourselves internally)
3. **Programming** (systematic and targeted change)
Thus, with the help of language, processes in the brain and behaviors are changed.
**NLP (neuro-linguistic programming) is the ultimate approach to skyrocket your self-development fast.**
👥
Do you want to learn how to become the best version of yourself?
🥇
Did you ever ask yourself how to reach your full potential?
⏸️
Are you sick of tackling goals but not completing them?
If you want to learn how to **practically integrate NLP into your life**, this is the right blog post to read till the end.
At the end of this post, you will have a basic understanding of Neuro-linguistic programming (NLP), how to use it, and which path to go to learn more.
We will examine the **top 3 powerful NLP techniques** that have transformed how I look at myself and others. You will even receive **a bonus** at the end.
## 🌎 Introduction: What is NLP?
Neuro-linguistic programming (NLP) is a psychological method that focuses on how individuals organize their feelings, thinking, and language. NLP is used as an approach to communication and self-development. It can be used to **achieve desired goals, break negative thinking, and discover your true values.** It has gained significant popularity because it cured lifelong phobias of individuals in a very short time (often in just one session). NLP was created by Richard Bandler and John Grinder in California. NLP has been used by therapists, coaches, and self-help experts for over 40 years and has **helped millions of people worldwide achieve their goals and manage their fears.**
* * *
**For the German-speaking Community (!!) -> 🌏** [**WORLD OF NLP**](https://www.world-of-nlp.de/?partnerid=10459) **🌎**
Get access to the **largest** german-speaking and **most comprehensive** [NLP platform ever.](https://www.world-of-nlp.de/?partnerid=10459)
On the platform [World of NLP](https://www.world-of-nlp.de/?partnerid=10459) you can playfully collect points while deepening your knowledge about NLP. **I have done all my NLP training with this provider and would 100% do it again.**
> "Over 350 lessons for your personal development, numerous audio recordings and 40 digital NLP books are waiting for you."
The World of NLP offers [free webinars](https://www.world-of-nlp.de/kostenlos.php?partnerid=10459) to boost your NLP and coaching skills every evening.
* * *
## ✨ The 4 Main Benefits of NLP
In this section, I want to list some the main benefits of practicing NLP.
**1\. NLP helps you to use positive, reflective, and attractive language.**
Did you know we have an inner voice (a submodality) that can influence how we speak to ourselves? For example, you can use the Mickey Mouse Technique, which involves changing the voice in your head (which is most likely dark and deep, at least in my case) to one that sounds like Mickey Mouse. You can find a detailed explanation video on YouTube [.](https://www.youtube.com/watch?v=ehglqjdLoAU) (in german)
**2\. NLP helps you gain inner freedom.**
By understanding and changing how you think, feel, and behave, you can overcome negative patterns and behaviors that may hold you back. This can lead to greater fulfillment and satisfaction in life.
**3\. NLP helps you to have a substantial influence on yourself and others.**
By discovering your strategies for negative patterns, you gain insight into how to change them. You will better understand yourself and your habits through self-reflection exercises and NLP coaching. You can only influence others if you know how to influence yourself first.
**4\. NLP helps you to free yourself from blockages and destructive behaviors.**
By identifying the underlying causes of negative patterns through asking questions, you can break free from them and create lasting change in your life. This can lead to improved health, increased happiness, and more success in all areas of life.
> You need to get to the root of what’s holding you back and cultivate an overall positive mindset that doesn’t ignore negative emotions, but knows how to control them. - Tony Robbins
## ****Become a subscriber to access unique gifts not available to the public.****
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
## How to Practice NLP on Yourself and the Top 3 NLP Techniques
While it is possible to learn NLP on your own, it is often **helpful to get training from an NLP Trainer or coach.**
In addition, attending **workshops and seminars** can be a great way to deepen your understanding of NLP. You will learn NLP in theory and practice in groups with different people. If there is one thing I have learned in the NLP courses I have attended, you have **only truly understood something if you have applied it to practice.**
I personally recommend [Landsiedel](https://www.landsiedel.com/ch/), which is the biggest NLP Institute in Europe. Also, thanks to [Marian Zefferer](https://marianzefferer.at/), I did all my NLP training there (NLP Practitioner, Master, Trainer, and currently the NLP Coach).
A video of me reviewing the NLP Practitioner and Master at Landsiedel
### 💛 The most transformative strategies and tools from Tony Robbins: Action-oriented summarized, critically scrutinized and compared with other bestsellers by Shortform
If you want to get back immediate Control of Your Mental, Emotional, Physical and Financial Destiny, [go to Shortform](https://www.shortform.com/?utm_source=neurohackingly&utm_medium=partner) and skim through their powerful summary on the book "Awaken The Giant Within" by Tony Robbins.
Tony Robbins Number #1 Bestseller "Awaken The Giant Within" has 544 pages.
Shortform gives you the most impactful strategies and methods written on just a few pages. Plus, Shortform focuses on getting you to take action with the knowledge you have acquired after reading their summary.
Shortform-Summaries of the Books by Tony Robbins
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Tony Robbins New York Times Bestseller "Life Force"
### 🧙🏼♂️ How to Practice NLP on Yourself
It is essential to know the theory of the techniques and formats, and NLP has much of that.
**However, NLP mainly lives from the application.** If I had to guess, I would say that the NLP modules in the NLP practitioner consisted of 25% theory and 75% application.
Action is power. - Tony Robbins
### 👩🔧 The Top 3 Techniques To Practice NLP on Yourself
#### Technique Nr. 1: Reflect, reflect, reflect
One of the best ways to learn about yourself is to take some time each day for reflection. As you reflect on your day, **pay attention to your thoughts, emotions, and behaviors.** What were some of the positive things that happened? What could you have done differently? What did you learn about yourself?
Create a diary with a few of your favourite questions for yourself.
If you don't know what to write about, you can read the [3-minute journal](/nr-7-journal-for-1-hour/), where you will find a template with short and powerful questions. You don't have to take more than **3 minutes to answer them each day.**
Questions to ask yourself in the morning and evening
#### Technique Nr. 2: Action, Make, and Do
Once you have learned some NLP techniques, **integrate them into your everyday life.**
For example, to improve your communication skills, practice mirroring and matching the posture and breathing of the person you are speaking with. People like people who are how they would like to be or who are like them. Elements of mirroring in NLP include the volume and tone of voice, touch, gestures, facial expression, keywords or phrases and much more.
To overcome procrastination, set realistic goals and create action plans with specific deadlines. Get yourself into a peak state and go for it. 😎
How to Manage Your State
#### Technique Nr. 3: Be your own coach
A great way to practice NLP on yourself is to **act as your own coach.**
Every day, ask yourself what you want to achieve and what steps you need to take to get there. As you progress towards your goals, regularly check in with yourself to see how you are doing and make necessary adjustments. You can also coach other people – friends, family members, and colleagues – using NLP techniques.
This not only helps them achieve their objectives but also allows you to hone your own skills.
### 🧰 The Top 3 NLP Techniques (In my opinion)
As NLP gathered the best techniques, tools, and formats from client-centered therapy, Gestalt therapy, hypnotherapy, and cognitive science, it is difficult to choose the best three.
However, enclosed, I wrote the three most important skills you can have to change your own and your client's life.
#### NR #1: 😍 [State management](/discovering-my-peak-state/)
The first step to achieving any goal is getting yourself into the right mind. It will be challenging to achieve anything positive if you're feeling stressed, anxious, or angry. **Learning how to manage your state** Controlling your thoughts and emotions can be achieved through breathing exercises, a confident posture, meditation, or visualization.
The person living state management is Tony Robbins. He has [this article](https://www.tonyrobbins.com/stories/unleash-the-power/discover-your-peak-state/) describing how to get into a peak state.
Here you will find everything you need to know about state management, in a [short and compact summary](/creating-absolute-certainty-tony-robbins/) I wrote in the latest newsletter edition.
The State Triangle
**The Tony Robbins Results Coaching**
I even did a Tony Robbins coaching with a results coach personally trained by Tony Robbins. It was the most intense coaching session I have ever had.
In just 30 minutes, I knew where I was, where I wanted to go, and what I needed to do to get there.
#### 🦚 There are only 2 states:
1. Beautiful state (high-energy, peak states)
2. Suffering (low-energy states)
In the event "Unleash the Power Within," we had to begin to answer the following questions to uplift our emotional state:
1. What will a beautiful state give you? Why will you live in a beautiful state in the future, regardless of what might come your way?
2. Why MUST you free yourself from all suffering now? How would your life look like if you freed yourself from fear right now?
### NR #2: 🗯 Storytelling
Even though storytelling is a "normal" coaching practice, it is one of the most powerful tools we have for influencing others. When you **tell a compelling story, you can capture people's attention and imagination and inspire them to take action.** I still don't know how my NLP Trainer and Coach does it, but somehow he tells such compelling stories that I cannot do anything other than listen.
After a long day at work on Friday evening, we normally have a 4-hour session with him. I did not know even to digress once. **I think he could tell about Martians eating an egg in an underwater submarine, and I would still be fully concentrated on the matter.** If anyone knows how he does it, please write me.
> “Stories constitute the single most powerful weapon in a leader’s arsenal.” - [Dr. Howard Gardner](https://www.gse.harvard.edu/faculty/howard-gardner), professor Harvard University
If you want to learn more about storytelling, "Storyworthy", by Matthew Dicks is a great book I recently listened to on Audible. I would 100% recommend this book if you are:
* interested in telling better stories
* like listening to engaging stories
* want to know how to keep listeners glued to your lips
### NR #3:❓Questions
Another key tool in NLP is asking questions. Definitely check out the 7 mind-bending questions from the Tony Robbins Result Coaching.
Asking the right questions – both of yourself and others – can help you clarify what you want and find creative solutions to obstacles in your way. When trying to achieve something, constantly asking yourself "why" can help you identify your deepest motivation and keep moving forward even when things get tough.
If you are interested in changing your focus to the positive and moving from the problem to the solution, I recommend the post from one of my newsletters, [17 Life-Changing Questions.](/life-changing-questions/) If you're already on the site, feel [free to sign up](/newsletter/) to receive free weekly self development tips.
## Become a subscriber to access unique gifts not available to the public.
Discover Personal Growth with NLP in Just 5 Minutes in Our Sunday Newsletter.
### 💭 5 Quick NLP Interventions to Eliminate Negative Behavioral and Thought Patterns
Maybe you have a belief system that is limiting you. That's perfect for today!
(💖 If you don't have any problems, this method is unfortunately not for you.)
I want to name some examples of belief systems I have heard people share over the years.
* "I am too fat."
* "I'm a failure."
* "I just can't do it."
* **"I'm too stupid for this."**
Let's take that last sentence for the exercise.
Which negative thoughts about yourself have lately crossed your mind?
The next time a negative belief comes up, **ask yourself the following 5 questions.** (Those who want to make real progress will probably photograph or copy the questions so they can refer to them when the thought arises.)
#### **😎 Let's begin. Start here.**
#### 🦥 Create some emotional distance
**"What would (your role model/person who has dealt with a similar issue) do now?"** Which posture would she/he have? What would your role model focus on? (The problem? or how to somehow find a way?)
#### 🍰 A part of me ...
**One side** of me experiences itself as... (stupid).
**A part** of me experiences itself as ... (stupid) Is there another part, which has a slightly different opinion, maybe?
#### 🖇 Presumption
I am **currently** **still** too stupid.
(Because we say the words "currently still", there is the presumption that it can and will change in the future).
#### 🏆 Positive intention
Ask yourself:
**"How does this thought want to support me?**
**If it does not support me, how could it?**
**What is the positive intention behind it? "**
"I am so stupid." Maybe the answer is, "I still have some things to learn."
#### 🔜 Ask about the consequences
How would you feel if you still had the **same feeling in a few weeks, months, or even years?** What **opportunities will you have missed** in life?
#### 🔥 [Bonus] + 3 Popular NLP Techniques
****Anchoring****
This technique creates a positive association (or "anchor") with a certain place, object, or sound.
Whenever you need a boost of confidence or motivation, you can refer to your anchor to help get yourself into a positive state. For example, you might listen to an uplifting song before an important meeting, touch a certain spot on your wrist whenever you need a reminder to stay calm or keep a picture of your goal in your wallet.
Now, you can look at it whenever you need inspiration.
****Reframing****
This technique involves changing the way you think about an experience or situation.
For example, if you're anxious about an upcoming presentation, reframe it by telling yourself it's an opportunity to showcase your expertise and knowledge. Or, if you make a mistake at work, reframe it by telling yourself it's a learning opportunity that will help you do better next time.
Reframing can help change negative thinking patterns and give you a more positive outlook.
****Visualization****
This technique involves using your imagination to visualize yourself achieving your goals.
For example, if you're trying to lose weight, visualize yourself eating healthy foods and exercising regularly. Or, if you're trying to get promoted at work, visualize yourself putting in extra effort and impressing your boss with your results.
Visualization can help increase motivation and confidence levels, making it more likely that you'll achieve your goals.
> “Becoming the type of person you want to become — someone who lives by a stronger standard, someone who believes in themselves, someone who can be counted on by the people that matter to them — is about the daily process you follow and not the ultimate product you achieve.”
> \- James Clear, [Transform Your Habits](https://www.goodreads.com/quotes/1055546-becoming-the-type-of-person-you-want-to-become)
## An NLP Roadmap: Where to start and where to go
### #1. 👶 NLP Practitioner Training
In the Practitioner, one deal with the basic building blocks of NLP.
When we look at the Dylts Pyramid, the focus is on the bottom 3 layers: **Environment, Skills, and Behavior**.
You learn **methods and techniques and** build a good **foundation** that you can use throughout your career of personal development.
[The Practitioner](https://www.landsiedel.com/ch/nlp-ausbildung/online-practitioner-ausbildung.html?ref=neurohackingly.com) was my **absolute favorite training.**
### 😱 Presuppositions NLP
With NLP, I can manipulate people and make them dance like puppets.
With the help of NLP, people do what they want.
With similar beliefs, I signed up for the NLP Practitioner at Landsiedel.
After the NLP Practitioner ...
... and with a completely different attitude.
### 🌟 My 10 personal highlights of attending the first NLP Practitioner Training
1. You learn how to get control over your own emotions
2. Each participant gets to fill out an **implementation journal** reflecting on the following (actually 3 trivial questions, but they make so much difference)
3. What successes have you had so far?
4. What were your main insights in this module?
5. What will you implement, or what will change in your life as a result of this module?
6. **Timeline work**
> "It is never too late to have had a happy childhood." - Milton Erickson
7\. The power of **pattern interruption.** If you want to dissolve problems, you don't have to do anything but constantly interrupt the negative pattern.
8\. We have learned ingenious **language patterns** that I often use daily. They help to get your message across and influence the other person's thinking and behavior.
9\. Without **submodalities,** I probably would not have managed to [run](/how-to-run-a-marathon-without-any-training-2/) a [marathon](/how-to-run-a-marathon-without-any-training-2/). They've helped me tone down strong emotions a few times.
**10\. Reframing**: I love reframing. A few questions you can ask yourself to get a **different perspective on your problem:**
* What's great about it?
* What do you learn from this?
* What is not yet perfect in the current situation?
* How can you enjoy the process?
Below is the result of a peer group evening on **"the power of words."** Language is one of 3 elements of how you can influence your state consciously. (according to Tony Robbins) More in [this video.](https://www.youtube.com/watch?v=RKl_sfGG4WI&t=2s&ref=neurohackingly.com)
#### If you speak German and are still considering where to do your NLP Practitioner training, unfold me.
🏆 6 Reasons why I chose to do the first NLP Practitioner at Landsiedel (biggest NLP provider in the german speaking community)
1. High value is placed on ****putting**** learned models and techniques into practice (successes are documented with the help of an implementation journal).
2. ****Focus on personal issues**** in peer groups, breakout sessions (coached each other), and live demos
3. The CEO ****Stephan Landsiedel**** has held the ****NLP trainer course**** himself: What inspired me is 1. his story of how he created himself and the brand Landsiedel. 2. how simple and understandable he can explain NLP and psychology.
4. The 7 modules are spread over 7 weekends (about every month); they are intensive, and you can ****deepen your knowledge in**** between in the weekly ****peer groups.****
5. Has constantly ****co-trainers**** with whom you can ask questions about content but also personal topics
6. If you are looking for an education to relax, to be sprinkled, and to have no problems (that you want to work on), then Landsiedel is not the right place for you.
🤸♂️ Why you'll have more energy after a 20h coaching weekend than before it: Our NLP Practitioner Trainer
Do you know energy zombies? By that, I mean people who suck the energy out of your body.
After you have talked to them, you feel an inner emptiness; you are tired and limp. The trainer, [Marian Zefferer](https://marianzefferer.at/?ref=neurohackingly.com), who I had in the Practitioner and Master and now have again in the Coach, is the exact opposite. After his NLP weekends, some of which last over 20 hours, you have ****more energy, NLP knowledge, and the motivation to try out what you have learned in everyday life.****
I also picked up tremendous knowledge in technology and how to ****properly design online training.****
The ****great atmosphere**** among the participants and the ****family atmosphere**** might make you leave your comfort zone. Read more here.
#2. 🧒 [NLP Master Training](/online-master-landsiedel-7-modules-overview/)
**The Master consists of a total of 7 modules**:
**1\. Values** \- is much about self-awareness. You get to know your values better with intensive exercise.
**2\. Beliefs** \- using different formats to shake the belief pole, again and again, to pull it out of the ground finally.
**3\. Hypnosis** \- Storytelling, Metaphors, Utilization Principle, Language Patterns ... What more could you want? Absolute favorite module!
**4\. Metaprograms - We have** specific thought patterns that determine how we perceive information (structured - optional, rational - emotional, motivated toward something, motivated away from something).
**5\. Modeling** \- I want to learn a skill. I choose a model that can do the skill. I look at the model's strategy. I apply it tailored to me.
**6\. Sleight of Mouth** (+Provocative Coaching) - Reframing beliefs, that's Sleight of Mouth.
**7\. Hypnosystemic approach -** You learn how a problem becomes a problem. Goes from the problem to the solution.
#3./#4. 🤴 NLP Coach Training (for one-on-one coaching)
#3./#4. 🤴 NLP Trainer Training (for coaching a group of people)
## 👁🗨 Vision Board 2023
One way to **visualize your goals** is with the help of a vision board.
#### Like [the Wheel of Life](https://core.tonyrobbins.com/wheel-of-life-4/), I divided my life into different areas:
🗻 Personal development
💘 Friendship/family
🏟 Career
😜 Free fun time
🥦 Health
💸 Finance
> The first step in closing the gap, however, is to figure out where you already are. A map can only guide you to where you want to go if you know your precise starting point.
The Pyramid of Mastery by Tony Robbins
#### Example: How to get the most out of your 2023 Vision Board
Focus on the 2 most important areas you want to improve this year.
**Questions you can ask yourself:**
* Where am I right now? Where do I want to go?
* What would a successful person do? What would a healthy person do?
**Let's say that your main focus is financing.**
* Okay, what mentors can help you?
* What exactly will you do, and how can you measure it?
Write it down.
#### 🎯 Vision Board Continuation
Then, I searched the internet for photos that resonated with me. Whenever I leave my room, I am reminded of my goals.
I also put up some **reminders of past successes** to remind me of what I have already accomplished.
If you want to do your Vision Board digitally, [Canva](https://www.canva.com/create/vision-boards/) is a great tool. I honestly just did it with Microsoft Word.
My Personal Vision Board
## Tony Robbins Result Coaching: 7 mind-bending questions to transform your thinking
NLP is used in many areas.
[Tony Robbins' result coaching](https://www.tonyrobbins.com/coaching/results-life-coach/?ref=neurohackingly.com) promises to transform your mindset and crush your goals with the help of Neurolinguistic Programming.
> "Results that exceed expectations."
> "81% Improved Time Management"
> "57% Increased Confidence & Decreased Stress"
> "70% Increased Work Performance"
After [reading the stories of former coaching clients](https://www.tonyrobbins.com/coaching/results-life-coach/?ref=neurohackingly.com#stories), I was ready to schedule my 30-minute free results coaching session with a Tony Robbins result coach.
#### 7 mind-bending questions a Tony Robbins result coach asked me to help me achieve my goals this year:
**#1.** When you look one year into the future, what is one goal you MUST have achieved?
**#2.** What _precisely_ is your goal? " You cannot manage what you cannot measure. "
**#3.** How can you _measure_ the goal?
**#4.** What would be better/change if you achieved your goal?
**#5.** What are the thoughts that keep you from achieving your goal?
**#6.** Where will you be in 2-3 years if you do nothing to achieve this goal? How will you feel?
**#7.** Why is now the right time to take the first step toward the goal?
## 🌈 Resilience: The Simplest Way To Overcome And Grow Stronger Out Of A Current Crisis
_Not everything always goes according to plan._ I have summarized the best resilience strategies from the course developed by Professor Dr. Jutta Heller, an expert in the field of resilience.
_Everyone experiences a crisis at some point in their life._
I did the worst thing I could do. I locked myself up in my room and **sank into self-pity.**
But what changed for me was the realization that **we all have a choice.** And as soon as that clicked, I started to understand that overcoming this crisis wasn't that hard—I just had to get help.
#### Here's what I did
I took an online resilience course from [Prof. Dr. Jutta Heller](https://juttaheller.de/?ref=neurohackingly.com).
What is resilience? It is the **ability to get out of a crisis mentally and physically stronger** than before.
### These are seven practical tips on how to handle a current crisis
1. 👸 Take time for yourself. Look for a protected place in nature, at home, or on a short vacation.
2. ⚖ Check whether it is **good to be alone** or prefer to be **with someone familiar.** Being together without talking will help you to heal.
3. 📆 Set up a **daily schedule** and stick to it (getting up, meal times, active times, relaxation phases, bedtime).
4. **✍ Bring your thoughts to paper** - by talking or writing. Find an understanding listener who can bear your complaints and support you.
5. 👍 Notice **what has remained intact in the current crisis.** Write down these aspects in your different areas of life (job, family, friends, hobbies, etc.).
6. **⛷ Moderate physical activity** is helpful, as the clarification process can slowly end.
7. **🎁 Be understanding and patient with yourself.** Such a process takes time.
## Conclusion
In conclusion, practicing NLP on yourself can be a highly effective way to change your life. By using powerful tools and strategies, you can **achieve your goals and transform yourself into the person you want to be.** If you're committed to self-development, learning NLP is a **great way to take your journey to the next level.**
#### Explained in 4 bullet points:
• Neuro-linguistic programming (NLP) is an approach to communication and self-development used to achieve desired goals, break negative thinking, and discover true values. It has been gaining massive popularity due to its effectiveness in curing lifelong phobias in a short amount of time.
• NLP is best learned through an NLP Trainer or coach, workshops, and seminars.
• Benefits of practicing NLP include being able to use positive language, gaining inner freedom, having greater influence on yourself and others, freeing yourself from blockages and destructive behaviors.
• Techniques for practicing NLP include: reflecting, taking action, being your own coach, storytelling, asking questions.
So, what strategies and techniques do _you_ use to achieve your goals?
If you want to know how I achieved the goal of running a marathon and doing Europe's highest bungee jump with the help of NLP, feel free to listen to the podcast episodes [How to Run a marathon (without any training)](/how-to-run-a-marathon-without-any-training-2/) and [Europe´s Highest Bungee Jump: How to expand your Comfort Zone](/europes-highest-bungee-jump-how-to-expand-your-comfort-zone/).
## Resources
[Positive Thinking](https://www.tonyrobbins.com/positive-thinking/)
[All NLP articles](/tag/nlp/)
Read all articles on Neuro-linguistic Programming
#### 👉 8 interesting facts about NLP that not everyone may be aware of
1. NLP was inspired by the work of three individuals: Milton Erickson (a renowned hypnotherapist), Virginia Satir (a family therapist), and Fritz Perls (the founder of Gestalt therapy). Richard Bandler and John Grinder, the co-creators of NLP, studied these individuals to model and replicate their successful communication and therapy techniques.
2. NLP is based on the idea that our thoughts, feelings, and behaviors are interconnected and that we can change our internal experiences by changing our language and behavior.
3. The field of NLP is interdisciplinary, drawing from linguistics, psychology, cognitive science, and computer science.
4. NLP techniques have been used in various contexts, including therapy, education, business, sports, and law enforcement.
5. Some popular NLP techniques include reframing, anchoring, rapport building, and visualization. These techniques are designed to help individuals change their thinking, feeling, and behaving patterns.
6. There is ongoing debate about the scientific validity of NLP, with some critics arguing that it lacks empirical evidence to support its claims.
7. Despite the controversy surrounding NLP, many individuals have reported experiencing significant positive changes in their lives due to using NLP techniques.
8. NLP has been used to treat various mental health conditions, including anxiety, depression, phobias, and post-traumatic stress disorder (PTSD).
---
# Having More Time is Easy
> Having More Time is Easy
- Canonical: https://neurohackingly.com/having-more-time-is-easy/
- Published: 2022-09-29
- Updated: 2023-12-16
- Author: Lukas Zangerl
- Tags: podcast
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
## 🎙 About this episode
In this episode, I talk about my favorite productivity book. [Make Time](https://amzn.to/3UQlmR1) is about creating space in your life for what truly matters using **highlights, laser-style focus, energizing breaks, and regular reflection.**
I discuss my favourite strategies out of the 87 strategies to make more time in the day which are mentioned in the book. The two authors find a **middle ground in panicking about life's small-level details or worrying about long term goals.** They focus on identifying one central task as the focus of each day and arranging your energy and time to support this one activity. The book is broken down into **87 tips within four key steps:**
1. Select one activity to be the main focus of the day
2. Focus all your attention on this specific task
3. Fuel your body to support the mind
4. Reflect what worked best for you to focus
The author's ideas fit into the 3 categories:
* focus your attention,
* protecting the focus
* and caring for yourself to increase your mental energy.
🏃🏼♂️ 🧠 So overall, the primary goal in this book is to give you tips **how to improve your mental and physical wellbeing.** I totally loved this book and kind of use it is like my bible where I sometimes take a glance into it before going to sleep. It has helped me to realize that **without good health and energy I cannot do any good work** and that I have to create barriers now for my future self that it will not get distracted when studying.
## ⭐️ Leave a review
🍏 If you enjoy listening to the neurohackingly podcast, I would really appreciate it, if you could leave a [5-star-review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300) even a few words (lessons learned, actions taken - any feedback) are highly appreciated.
📸 You can also message me personally on [Instagram](https://www.instagram.com/neurohackingly/), if you are interested in the topics I talk about on my podcast.
#### Transcript
Yes. Hello everyone and welcome to this episode. Today I want to make a little book review about, uh, really cold book I currently. Yeah, I actually read it is called Make Time by um, Jake Knap and John Zaretsky. And Make Time is really about creating space in your life for what truly matters, using highlights, laser style focus, energy breaks, and regular reflection.
So, um, it starts with that you set a single task as your highlight that you want to accomplish today. And I already talked, uh, with you about this, so in, in one episode. And, um, yeah, the book is a generally. It is, yeah, for the, it is made that you have more time for the things you care about. So it consists of the four step I just mentioned.
So the highlight, laser, energize and reflect, and it includes in, um, total 87 different tactics. Custom tailor the framework for you so you can choose the tactics you like and skip the ones you are not interested in. Um, I really like the book because you can just implement those tactics from. Today on, So from the day you read this and most of the tactics are really simple and you don't need much, uh, preparation or understanding.
And it's also not really difficult. Uh, it's not really difficult to read. So if you want low effort and big results, then I would totally recommend this book. So let's start with the highlight. Um, the highlights. It's everything about learning to plan less. So also the authors found that, uh, they could actually spend more time on the things that really mattered if they planned less.
So it's important to don't try to plan more into your day and to do more, but, um, to have this highlight which gives you joy and satisfaction, and then to only, um, yeah, to really focus on this and to put it onto your calendar that it's, um, really Yeah, it's in your calendar for me. Everything, which is in my calendar, I, um, yeah, I have to do, um, And you can then really build your day around this highlight.
The second thing, uh, which they mention is the laser style focus. So to remove all your distractions. And when we think about habits, which we do each day, um, they are. Yeah, there's like a cool monic, it's called a car. So environment, queue, action, and reward. So for example, if you, um, watch tv, always when you get home, um, it's the environment of your, the couch, the sofa, and the tv you see and it's in your home.
And then the queue is that you see maybe the thet. And also the, the device with which you, you control the tv. That's the queue and action. Okay. You see this device and you think like, Okay, I want to watch tv. TV and action is to. Press the button to press the on button. And then the reward is, yeah, all the, all the neurotransmitter, which, which get released when you then watch your favorite episode and you feel good and relaxed and calm again.
And if you know that these, uh, distractions really. Are not good for you and actually like watching tv, um, your brain has to work more. Then you should, They say that you should add friction to any part of the process. If, if it's a habit. So to maybe, um, Yeah, put out the batteries of the device with which you, um, control the, Yeah, the remote, um, to, so to put out the, um, batteries out of the remote and then it, there's a little friction.
So to watch tv you have to put the batteries in again and then close the remote and then, um, press on. And this little friction already helps that you don't, um, watch TV as often. I think maybe you can try it. Um, It's really, really cool how this helps. And, uh, yeah, a lot of distraction trust come from technology, like, uh, your phone, for example, uh, where you check your WhatsApp messages or general mail, email, um, maybe once, uh, twice, three times an hour.
Um, I would also, yeah, if you, if you don't make the decision where to put your attention in the moment, but plan ahead of time where you want to put your attention. So I personally recommend an app like Freedom. Um, it's an app where you can block some Yeah. All different kind of apps you think. Yeah. Which wastes your time.
So like YouTube or, um, WhatsApp, Facebook, all those apps, and I really highly recommend it. Then um, the third, yeah, the third part is energize, so. Body. So to energize your body and mind with good habits and to really take care of your whole body. And if you want, you can try this exercise where you just, um, write on a piece of paper in one section, all the energy givers, which give you energy and all the energy zappers, which, um, extract energy from.
Those energy zombies, like I have energy givers are really, um, friends. So talking to friends, the sun, some good food like fruits and also sports like going to the gym or um, yeah, just running outside in the woods. Then also meditation. Um, a good audio book, Water and adventures and energy. Zappers are, yeah, eating late at night or watching Netflix.
Also friends, which are really, Yeah, which are really down and um, bring me down actually. And, um, or too much sleep. Also sugars. Um, those processed sugars and yeah, if you have all these things and wrote them down and know them, you can also maybe put it on your, on your refrigerator or on the door and you get reminded of them and when you're down, then sometime you can just look at the energy givers and ask yourself, Huh, can I do this?
Maybe do a little bit more. Or meditation and to do less of the energy sas. Maybe I've just had too much sleep and I'm eating a lot of processed sugars lately and that's why I'm so down. So that's the third point. Energy. The last one is also really important. One, it's uh, called reflect. So should really then, uh, reflect at the end of the day on your performance.
So what really brought in value for myself today and. Could I actually get rid of, um, today what wasn't so good that I did today or what was really cool and, um, what do I want to continue for tomorrow? And those are the four points. So the highlights, then the laser focus, then the, um, energy breaks, and also the reflection.
And those were only, I only mentioned some, some tips, uh, in those quadrants. So if you want to learn more and, uh, have some more tips on how to make more time, um, definitely check out, check out the book in the description. Um, make time and, uh, I hope this book reviewed this little book. Um, Yeah. Was entertaining for you and also brought some value, and I will see you in the next one.
Bye bye.
---
# 6 simple steps: How to build daily practices that last
> 6 simple steps: How to build daily practices that last
- Canonical: https://neurohackingly.com/6-steps-daily-practices/
- Published: 2022-09-29
- Updated: 2022-09-29
- Author: Lukas Zangerl
- Tags: productivity
**Science-backed information to forming and sticking to daily practices for 30 days and beyond.**
## 🚗 EXTRINSIC VS INTRINSIC
Ask yourself if there are external factors, such as Facebook likes and Instagram comments that push you to go running, or internal factors, such as feeling healthy and happy. Internal motivation is far more effective in the long run.
## 🔮 ANTICIPATE
Thinking about the habit you want to implement into your life - **What challenges could you face in the next 30 days?** Take a look at your calendar and see what events are coming up. How will you manage to fast every day until the early evening, when there is a hot dog eating contest next weekend?
## 🌲 ENVIRONMENT
Control your environment by not buying sweets or removing them from your house to avoid temptation. Make it easy for your future self by putting out your running shoes and clothes the day before. Consequently, you **don't have to think much** and can just jump into them in the morning.
## 🍪 REWARDS & ANTI REWARDS
What can you already look forward to once you've managed to integrate a habit for 30 days? How will you **reward yourself**? What will happen if you quit? Anti-rewards can be a strong driver too.
## 💪🏼 ACCOUNTABILITY BUDDY
Do you have an accountability buddy or coach who will work with you to establish a new habit? Arrange to meet weekly and give each other updates on how you are doing. Which challenges are you currently facing? The weekly support will help a lot to **keep going** and recognize that you are not the only one (maybe) struggling a little bit.
## ❌ HABIT TRACKER
Use your Habit Tracker and make an "X" each day, when you completed the habit you want to implement. Don't be too hard on yourself. If you have a bad day or can't find the time, give yourself a day off. But remember the **2-day-rule** to stay consistent: Don't let yourself take 2 days off in a row.
💡
If you want more inspiration on what habits to bring into your life, feel free to read [this article.](/5-best-daily-practices-that-changed-my-life/)
---
# 🕊 Dear diary ...
> 🕊 Dear diary ...
- Canonical: https://neurohackingly.com/liebes-tagebuch/
- Published: 2022-09-26
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter
Hello friend 👋🏼
In the last few days I have intensively started to write diary again. Whenever I travel in a public transport, such as by train or streetcar to work, I now write diary.
**📏 Why length matters**
I think it's amazing what happens when I just let my thoughts run free. At first, when I start with the first few sentences, they are still a bit muddled. However, most of the time, when I get over the 200 word mark, I get into the flow and **just when I think I should stop** (usually at a good 800 words, if I had to estimate) **things really take off.** This is where the real valuable ideas come in, like things I still need to do and completely forgot about or insights about a conversation I already had a few weeks ago.
**💭 Written words become thoughts**
What I also find really good is that after I have done such a brain dump, I usually continue thinking for half an hour or an hour. That means **I can really observe my thoughts as they flow more slowly.** This often allows me to coach myself and think about what the reason is that I am having these thoughts.
A diary is like a psychiatrist, only free of charge. - Luke Z.
**🍏 New School (Digital Diary)**
Personally, I like having a digital diary that I can access on my computer and cell phone. It syncs permanently, so I can pick up where I left off on the computer. Personally, I think [Day One](https://dayoneapp.com/) is a really great app, but unfortunately it is only available for **iOS users.** I tried all the diary apps and finally fell in love with [Penzu](https://penzu.com/). This is also available for **Windows and Android users.** The entries are 100% private and you can protect them with 128-bit encryption. (Pro even 256-bit) 🔐
**📕 Old School (pen and paper)**
Of course, there is also the "old school" variant, for which I unfortunately have too little patience. I'm a bit faster with a keyboard. Maybe you prefer pen and paper? I also sometimes write with pen and paper and would like to share with you my favorite notebook, [Leutturm 1917 Notebook](https://amzn.to/3LIfsNO) and favorite pen, the [Pilot VBall](https://amzn.to/3LIwHyt). I think the notebook has such a beautiful design and **replacing the normal solid lines with dots** has something unique. I also don't know of **any pen that glides smoother across the paper** than the Pilot VBall.
**🐌 Tips for the start**
Last but not least, **two tips** if you also want to enjoy getting many great insights from journal writing:
Even if you can't think of anything at the moment, **sooner or later you** will come across **topics that are important to you** or from which you can draw something. Sometimes I just start something else in the middle of a sentence.... I wonder if other people feel the same way or if it's just me who has such mixed thoughts. Anyway, I write it down because it keeps you in the flow and you usually disrupt the thought process by editing 😉.
In Julia Cameron's book [The Artist's Way](https://amzn.to/3LMzLcJ), the author writes that at the beginning of the day you should simply **write down all your thoughts on a total of three A4 pages.** This helps to get all the negative thoughts out of your head to give more space to positive thoughts.
I wish you a wonderful week and many insightful diary entries. 📖
All love,
xx Luke
P.S. Sorry for the late newsletter. 🙈
I was able to successfully complete my **NLP** (Neuro Linguistic Programming) **trainer** at [Landsiedel](https://www.landsiedel.com/ch/) this weekend. After little sleep and with a lack of energy, I unfortunately didn't manage to **finish** my **1000 push-ups in one day challenge.** I finally managed 500. But I am still very happy with it. If you like you can read more about my 31 Days Challenge [here](/31daychallenge/). (you are also welcome to join 😀)
* * *
# 💎 My favourite Things
📱 **App [Ai Writer](https://ia.net/de/writer)** Perfekt um ohne Ablenkung zu längere Texte zu schreiben
🎬 **Video** von Ali Abdaal [I Journaled Everyday for 90 Days. Here’s What I Learned](https://www.youtube.com/watch?v=JHKiDe8E4hY)
* * *
# 🎁 My New Content
🎙 **Podcast Episode** [31 Insane + Nice Things I Will Do In The Next 31 Days](https://www.youtube.com/watch?v=rD4WWAUHj8Y)
🙂:
> "From Thursday, the 22.09.22, for the next 31 days I will do **one thing/challenge** (I actually don't want to call it a challenge because there are some nice things I actually really really want to do) **each day.**🎯 I'm doing this because I want to get myself **out of my comfort zone.** I also find it great for **prioritization and focusing on only one thing a day.**
🎙 **Podcast Episode** [31 Insane + Nice Things I Will Do In The Next 31 Days (Part 2)](https://www.youtube.com/watch?v=SxjjdM56sgY) Here I talk about what things I'm going to tackle in the next 31 days.
🎧 **Listen on** [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), **or** [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
🎬**Youtube** **Video** All my Podcast Episodes are now available on my [Youtube Channel](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
🧾 **Blogpost [The 31-Day Challenge](/31daychallenge/)**
🧾 **Blogpost** [(Nr. 32) Draw a picture and sell it on eBay](/draw-a-picture-and-sell-it-on-ebay/) The first task already takes me out of my comfort zone.
🧾 **Blogpost [(Nr. 26) Write down 100 things that make me happy](/100thingshappy/)**
🧾 **Blogpost [(Nr.24) Stare at the ceiling for 1 hour](/ceilingchallenge/)**
* * *
# ✍🏻 Quote of the week
> In other words, you are not the product of your circumstances so much as your circumstances are the product of your thinking.
From [As A Man Thinketh](https://www.amazon.de/-/en/James-Allen/dp/B08W7DWHSS/ref=pd_lpo_1?pd_rd_i=B08W7DWHSS&psc=1) by James Allen.
* * *
---
# I Wrote down 100 Things that Make me Happy
> I Wrote down 100 Things that Make me Happy
- Canonical: https://neurohackingly.com/100thingshappy/
- Published: 2022-09-23
- Updated: 2023-10-16
- Author: Lukas Zangerl
- Tags: self-experiment, life-design, grateful, things-happy, 100-things-that-make-me-happy, 100-happy-things
Today, every free second of thought, my mind was searching for things that make me happy. At the end of the day I wanted to have a list of 100 Things that Make me Happy.
We control our focus. We decide wether we think about the little enjoyable moments or the things we still have to get done today.
Throughout the day I noticed my state change. Because I focused on thebeautiful things and felt grateful I had great ideas, more clarity and focus.
Accordingly, I have also noticed how my focus shifted.
How often do we get up and the first bad thoughts already start to creep in: "Such crappy weather again. Man, now I missed the train."
Because I wanted to finish the list of 100 Things That Make Me Happy, I didn't just actively ask myself the question: What makes me happy? I also engaged my subconscious every second of the day.
Sometimes I believe, **you only have to know how to use something FOR you.**
To control your focus, you have to ask the right question. As Tony Robbins always says so beautifully:
> Where focus goes, energy flows.
I actively asked myself at every point, "Is it really making me happy?"
E.g. watching Youtube - I first thought to myself, "Yeah, sure. That's where I can really relax and be happy." After thinking about it for a while, however, I realized that it's **actually more of a habit and I actually feel drained after watching Youtube Videos.**
The cool thing about this list is that I now have it hanging on my door and whenever I'm not feeling so good, I can look at it and it reminds me that I have **100 (!!!!) things** **I can do at any time to feel at least a little happier.** Funnily enough, a pattern has emerged from this as well...
🔝
Especially food, sports, friends, and family came up a lot. Also gaining experiences and adventures.
Now taped to my door to hopefully always leave with a smile 😉
An expensive Porsche and the matching gold chain are not on top (probably also because I can't afford either of them). Well, there is always room for improvement ;)
Last but not least, I noticed that I started the list with "big" things like food, friends, and psychology, but then finished with smaller things like the burger restaurant in Kloten, or the great view and feeling I get when I climb the summit after a strenuous hike. **No generalizations, but concrete events.** Interesting.
Also, the flight with an MD82 to Rhodes somehow popped up in my head:
{/* TODO: re-embed video from Bunny.net */}
Already looking forward to tomorrow and I'm excited about what awaits me.
**If you haven't read the first post yesterday, feel free to [**click here.**](/draw-a-picture-and-sell-it-on-ebay/) If you'd like you can also [**subscribe to my newsletter**](/newsletter/) to receive short weekly snippets. 📫**
🐑💤 Good night, a great view from my bed awaits me.
My Things that make me happy View
---
# Draw a picture and sell it on eBay
> Draw a picture and sell it on eBay
- Canonical: https://neurohackingly.com/draw-a-picture-and-sell-it-on-ebay/
- Published: 2022-09-22
- Updated: 2023-08-26
- Author: Lukas Zangerl
- Tags: self-experiment
Proud "artist"
_Please don't take this too seriously._ 🙂
I made it through the first day and the first challenge. I'm proud of myself, **not because of the result, but because I haven't drawn in ages and have been wanting to for some time.** I have always thought that I don't have time for it and ... why should I even draw?
Now I have noticed again what a nice feeling it is to be 100% immersed in what you are doing. **Just doing something with your hands and not really thinking about it.** While drawing, a quote somehow came to my mind:
> "Journey before destination."
Fun fact: My picture is now really on eBay, however, I had to advertise it for 5 euros, since the shipping costs alone are 4.95 euros lol. Maybe I'll eventually buy it off myself.
{/* TODO: re-embed video from Bunny.net */}
[](https://www.ebay-kleinanzeigen.de/s-anzeige/mein-erstes-kunstwerk-/2220044141-284-9389)
---
# Europe´s Highest Bungee Jump: How to expand your Comfort Zone
> Europe´s Highest Bungee Jump: How to expand your Comfort Zone
- Canonical: https://neurohackingly.com/europes-highest-bungee-jump-how-to-expand-your-comfort-zone/
- Published: 2022-09-22
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: podcast
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
## 🎙 About the episode
In this episode, I discuss my experience doing Europe's highest bungee jump. - from the Verzasca Dam (220 m.) in Locarno, Switzerland. **I share some techniques I learned to handle situations out of my comfort zone.**
Life is a constant fight against our comfort zone. You push, it tries to push back. Find your comfort zone today, step out of it and as you slowly get comfortable again, push it even further. Don't try to get rid of the fear. Accept it and do it anyway.
🤩 If you want to become the best version of yourself, then [this challenge](/31daychallenge/) is definitely right for you.
## 🔑 Key Takeaways
> People operate in the comfort zone when not taking any risks. Doing the same routines every day with a limited set of behaviors. We plateau.
> Why should we go out of our comfort zone? This is when growth starts (Arnold Schwarzenegger - "only the reps that hurt count, this is when the muscle really grows")
> _actually I did the same as Pierce Brosnan, James Bond in the opening scene in the movie the golden eye, except the last part where he shot on the floor to get himself to the bottom_
> _no so jokes aside, I first thought this would be no problem and I really was not nervous at all . It was only when It was my turn and I was standing there, looking 220m down._
> _I had this great feeling for the rest of the whole day_
> _one can take our belongings but not our memories of great events_
> _just schedule it - book it, and then it is a must, you have to go there because you payed for it and put it into your calendar. It is an unspoken rule. If I schedule I will do it._
> _get the mindset that a certain amount of risk is good and will bring you further in life._
## 🎬 Outtake
**Robert Yerkes and John Dodson experiment: 1908**
It was noticed a correlation between anxiety and performance. Performance increases to a certain level of arousal. When arousal becomes too high, performance drops. The process is shown as a bell shaped curve.
However, we have to differentiate because different tasks require different levels of arousal for the achievement of optimal performance. Writing your homework from your scribble to a nice draft requires a high level of arousal, because with this simple task we need more motivation and not so much concentration.
Intellectually demanding tasks like solving a mathematical equation need a lower level of arousal to facilitate concentration. So I think it is good to ask oneself in the next situation where you have to complete a task. Is this an intellectual demanding task or rather easy monotone task? If it is intellectual demanding, and you have to really laser focus, then it is good to for example set a made up deadline for yourself that you have to finish the task in 3 days. So you have time.
If the task is easy and monotone, then give yourself 3 hours. At best, you can even add a negative consequence, for example if you don't finish it within 3 hours you will give your roommate 100 Euros and write a contract with him. Or if you don't want to do it with money that you will invite him for a coffee, but it should be something that hurts.
## ⭐️ Leave a review
🍏 If you enjoy listening to the neurohackingly podcast, I would really appreciate it, if you could leave a [5-star-review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300) even a few words (lessons learned, actions taken - any feedback) are highly appreciated.
📸 You can also message me personally on [Instagram](https://www.instagram.com/neurohackingly/), if you are interested in the topics I talk about on my podcast.
#### Transcript
Life begins at the end of your comfort zone. It's the sentence I tell myself over and over again. I'm standing on Europe's tallest Bunge platform. The platform is so tiny that I had to balance myself. I can still wind. I couldn't step back because the woman had her leg behind me. I can feel the weight of the rope, which is fixated on my ankles, slowly dragging me down.
Looking down, I only see black concrete. There's only one voice in my head now or never. I jump and during the four seconds of free fall, I remember thinking to myself, it's not as scary as it actually sounds. Let me tell you something. I always had the thought that bungee jumping is this big thing that only insane people will do, but it was on that day that I noticed that it is never as scary at it as it sounds, or as I imagine in my head.
It is really only your mind that limits us. We can. So much more than we think. Back in 1940s, it was said that the human body is not capable of running a mile in under four minutes for full nine years. The record for running a mile was four minutes and one second. Perhaps the experts who are right, maybe the human body has really reached its full potential and limit.
But then on May 6th, 1954, Roger Banister did unthinkable as first person in the world history. He ran one mile at a time of three minutes and 59 seconds, and once other people saw it could be done, an Australian runner broke this record within three minutes and 58 seconds, and just one year later, free other runners broke the record in even one single race.
What can we learn from Roger Banister? It wasn't the harsh physical training or daily sprints, Roger did in his trainings. What he did is to shift his mindset. Every day. He visualized himself running through the finish line in under four minutes. He became so certain and focused on. Goal every single day.
We have a system in our mind that is called RS particular activating system, and this helps our brain what to focus on and what to delete. When you have a mission and live every moment in a state of certainty that you will achieve it, you influence what the RS filters out. What comes up, you pay special attention to things that help you achieve what you are really after.
Maybe something that you wouldn't have noticed otherwise. So if you are ready now to expand your comfort zone, I have some simple and helpful tools to handle situations out of your comfort zone. The first one is to coach yourself through the situation. We are much better giving advice to other people than to ourselves when we say, Hey Lucas, you can do this.
You can jump. We think it is useful because we are using a name combined with thinking about someone else. It just gives you some distant, and that lets you see the situation rationally. The second thing is to take baby steps. Don't try to immediately jump outside of your comfort zone. Otherwise, overwhelm may set in.
However, if you take little tiny baby steps, and maybe you have. Fear of public speaking. So you focus by taking every small opportunity to speak in front of a small group of friends or family, and then slowly expand. Life is a constant fight against our comfort zone. You push it, it tries to push back.
Maybe ask yourself, what's the fear that's holding? Me back, What am I not saying doing? Because it's outside of my comfort zone. Find your comfort zone today. Step out of it, and as you slowly get comfortable, again, push it even further. Don't try to get rid of the fear, accept it and do it anyways. And remember, and repeat the words like on the Bunge platform, life begins at the end of our comfort zone.
Thank you so much for listening to the Neuro Hackley podcast. I hope you have enjoyed this episode. If you want to listen to more about stepping out of your comfort zone, you can check out my latest episodes on how to Run a Marathon, and eight Tips, How to Run an Olympic triathlon. That's all from me for now.
See you next time. Thank you, and bye bye.
---
# 🎁 12 Favourite Problems: Richard Feynman's Framework For Discovering A Purpose In Life
> 🎁 12 Favourite Problems: Richard Feynman's Framework For Discovering A Purpose In Life
- Canonical: https://neurohackingly.com/12favouriteproblems/
- Published: 2022-09-18
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter
👋🏼 Hello friend,
Last week I started an online course called Building A Second Brain. It's a 4 week course that teaches you how to build a note-taking system using an app of your choice. It consists of the steps **Capture, Organize, Distill and Express**. More on it in my Blogpost this week. The Second Brain is to help us complete projects. For example, if I want to start a project "Make a video" I can just look into my note system and filter all the notes that are relevant. - a very simplified explanation of what the course is about.
## 🖋 First Week - Capture
In the first week, we learned how to capture notes properly. But, how do you know what's worth capturing you may ask? Good question ... 🧐
Unlike the majority of society, Scientist Richard Feynman **used his problems as a driver to discover a meaning in life and focus his thoughts on how to solve them.** Now known as diffuse mode, without actively thinking, your subconsciousness works on these problems. Feynman always had 12 problem questions with him.
❓ They are open-ended and could look somehow like this:
* What can I do to be more creative, intelligent, open-minded and just expand the capacity and idea generation and especially analytic capability of my brain?
* How can I become healthier and happier?
* How can I give myself the same appreciation I have when someone else compliments me, for loving myself?
✍🏼 Now it's your turn. If you want, you can write down your 12 favourite problems and let your subconscious work on them.
Have fun and a great week!
xx Lukas
# 💎 My favourite Things
📱 **App [**Webclipper Evernote**](https://evernote.com/intl/de/features/webclipper) -** If you are searching for a web clipper that captures articles, screenshots, or the whole website and stores it FAST in your notes system, this one is great.
**🎶 Playlist [**Sunday Study**](https://open.spotify.com/playlist/4ETfiRPHVmUFLF6q0g8Fux?si=c8d749f649ec4435) \-** Such an awesome Playlist for relaxing, chilling and studying. You have to check it out, I absolutely LOVE IT!
🎧 **Audiobook** [The Steal Like an Artist Audio Trilogy](https://amzn.to/3RMLlHb) by Austin Kleon - Great short 3 audiobooks, but filled with so much useful content - if you would like to learn more about creating, keep going even in tough times and generating new insightful ideas.
🛠 **Tool [**Logseq**](https://logseq.com/) -** If you want to connect [[ideas]] and [[thoughts]], keep your workflow without organizing your notes and build your own digital garden this tool is worth trying. I am still working on understanding all the functions it has, but believe that it is a great open-source alternative to [roam research](https://roamresearch.com/).
* * *
# 🎁 My New Content
🎙 **Podcast Episode in German** - Boost your brainpower with these foods
🎙 **Podcast Episode in German** - Show Your Work - Der Weg zu Deiner Ersten Podcast Episode
🎧 Listen on [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), or [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
🧾 **Blogpost - [Building a Second Brain - The Beginning](/building-a-second-brain-the-beginning/)**
* * *
# ✍🏻 Quote of the week:
> Don’t spend your life avoiding vulnerability. If you do, you and your work will never truly connect with people.
From [Show Your Work!](https://amzn.to/3dqMS6S) By Austin Kleon.
* * *
# 💓 You matter to me
With your help, I will be able to make small shifts and changes **so that you will profit from content that really resonates and adds value to your life.** Could I ask for 2 minutes of your time to answer these 3 short questions?
[Let's do this](https://jrn21ykwqsr.typeform.com/to/qEUAC2Gm)
---
# 31-Day Challenge
> 31-Day Challenge
- Canonical: https://neurohackingly.com/31daychallenge/
- Published: 2022-09-15
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: self-experiment
**31 Insane + Nice Things I Will Do In The Next Coming Weeks**
## 🚀 Impossible Things completed, which brought me out of my comfort zone
I've had a **bucket list and every year a new vision board** for quite some time now. I have been collecting new Challenges on them for quite some time now.
Enclosed you will find some of the things I have done this year. (2022)
* [Running a marathon (without any training)](/how-to-run-a-marathon-without-any-training-2/)
* [Europe's highest bungee jump (220meters)](/europes-highest-bungee-jump-how-to-expand-your-comfort-zone/)
* [Olympic Triathlon: 8 Things You Have To Know](/olympic-triathlon/)
> _The only thing that’s keeping you from getting what you want is the story you keep telling yourself. -Tony Robbins_
* * *
🎯 I'm doing this because I want to get myself **out of my comfort zone.** I also find it great for **prioritization and focusing on only one thing a day.**
You can learn more about this challenge on my [YouTube Channel](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g) and your favorite [podcast](/) app. I made 2 podcast episodes, where I specifically talk about **how to get out of your comfort zone and embrace a challenge.** 💪🏼
I have written down **31 items out of 4 categories:**
1. Items that are on my **vision board,** which I created this year and didn't do until now.
2. Some tasks I have been **postponing for weeks/months.**
3. **30-day challenges** I chunked down to 1-day challenges because I would otherwise be overwhelmed by them. Like [these 30-day experiments](https://www.youtube.com/watch?v=4D0HRrl2P1o&list=PLXKuahfdkl6zkBULJhEMNy_RnErOYXwJk) from Matt D'Avella.
4. Things I thought of when I read the **blog post [**"Top Five Regrets of the dying"**](https://bronnieware.com/blog/regrets-of-the-dying/).**
#### Top 5 Regrets of the dying
The [5 regrets of the dying](https://bronnieware.com/blog/regrets-of-the-dying/) was written by a nurse who counseled the dying in their last days and revealed the ****most common regrets we have at the end of our lives.****
Common themes surfaced again and again, which are:
1\. I wish I'd had the courage to live a life true to myself, not the life others expected of me.
2\. I wish I hadn't worked so hard.
3\. I wish I'd had the courage to express my feelings.
4\. I wish I had stayed in touch with my friends.
5\. I wish that I had let myself be happier.
* * *
# 🤸🏼♂️ 31 Things I Will Do This Year
## 🪐 Way out of my comfort zone
1. Ask for a 20% discount at a supermarket/Starbucks
2. Compliment one stranger
## 🤯 Things I have procrastinated on for weeks/months/years because I felt overwhelmed by the duration/workload
3\. Create an online course that sucks and publish it, in one day
4\. Make a YouTube video and post it online 28.09.22
5\. Go to a retirement home and ask some residents about their story
6\. Do 3 good things for other people 03.10.22
[7\. Journal for 1 hour](/nr-7-journal-for-1-hour/) 29.09.22
## 📅 30-day challenges chunked down
[8\. Don't use my phone for 1 day](/expanding-my-comfort-zone/) 25.10.22
9\. Don't eat artificial sugar for one day
10\. Don't beat myself up for one day
~11. Don't complain for one day (very hard for me, as an Austrian 😉 ) 05.10.22
12\. Give away 30 things
## 😴 Boring administrative stuff, but still important
13\. Search for an apartment
[14\. Make my Email inbox 0](/14-19-inbox-0-newsletter/) 30.09.22
15\. Make a new Health Insurance
16\. Organize all the files on my computer
17\. Record some audio files I promised a friend
18\. Sell my old laptop 02.10.22
[19\. Unsubscribe from all the newsletters I receive regularly via Email and don't need](/14-19-inbox-0-newsletter/) 26.09.22
## 🧓🏼 What I always wanted to do/learn before I die
20\. Do volunteer work
21\. Go surfing
22\. Buy a lottery ticket
23\. Write a handwritten letter to my grandparents and tell them how much I love them 15.11.22
[24\. Stare at the ceiling for 1 hour](/ceilingchallenge/) 24.09.22
25\. Bake a cake
## 💜 Self-love
[26\. Write down 100 things that make me happy](/100thingshappy/) 23.09.22
27\. Don't do anything for one day
28\. Meditate for 2 hours - signed up for Vipassana in November (little more than 2 hours)
## 🌞 Friends and Family (not a challenge 😊)
29\. Call 3 friends I haven't spoken to for a long time
30\. Phone my parents and sister and tell them how much I love them ("I wish I'd had the courage to express my feelings.", Top five regrets of the dying)
## 😎 "Cool" things to have done (bonus)
[31\. Do 1000 push-ups](/do1000pushups/) 25.09.22
[32\. Draw a picture and sell it on eBay](/draw-a-picture-and-sell-it-on-ebay/) 22.09.22
## Learn more about personal growth - neurohackingly podcast
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
[](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
---
# Building a Second Brain - The Beginning
> Building a Second Brain - The Beginning
- Canonical: https://neurohackingly.com/building-a-second-brain-the-beginning/
- Published: 2022-09-15
- Updated: 2023-01-17
- Author: Lukas Zangerl
- Tags: productivity
## The first steps
After thinking for weeks about whether I should book the course, I finally decided to attend [Building A Second Brain](https://www.buildingasecondbrain.com/course) by one of my mentors when it comes to Productivity: [Tiago Forte](https://www.instagram.com/fortelabsco/?hl=de). Because I have already gained great value from the free Content ([Blogposts](https://fortelabs.com/blog/), [Youtube Videos](https://www.youtube.com/c/TiagoForteLabs), [Book - BASB](https://amzn.to/3BhxUIo)) I have watched and read from him, I decided to book his course to get deeper insights into using and working with the Second Brain.
In this post, I will talk about the first step, **what you have to do before the first live session with Tiago.** There are a total of 4 live sessions over the course of the next 4 weeks. Also, every Thursday there is a virtual hangout for Second Brainers to connect with each other.
After I made the payment, I got access to the portal. Before the first live session, I had to go through six steps, as you see in the picture.
## Setting ourselves up for Cohort 15 of Building a Second Brain
### 1\. 📽 Welcome Video
Short Video introduction and warm welcome from Tiago.
### 2\. 👋🏼 Introduction
As I already know from other online courses, you could introduce yourself in the section "Introduction" and get an impression of other participants.
### 3\. 📆 Live Sessions
Then it got serious. I was allowed to add the dates for the **four live sessions** to my calendar. I've been using [Google Calendar](https://www.google.com/intl/de/calendar/about/) for years as my calendar app. I'm very happy with the simplicity, still having enough features. What does Tony Robbins say? [“If you talk about it, it's a dream, if you envision it, it's possible, but if you schedule it, it's real.”](https://www.goodreads.com/quotes/454789-if-you-talk-about-it-it-s-a-dream-if-you)
### 4\. 📱 Note-taking App
Now I got to choose a note-taking app. Tiago Forte has created a [4-part-video-series](https://www.youtube.com/watch?v=f3dDVtJ2sec) on how you can find the note-taking app that suits you best. If you had asked me 2 months ago, I probably would have said [Notion](https://www.notion.so/). However, since Notion on mobile takes ages to load (biiiig barrier 🚧) and I didn't know about the great features of Evernote at the time (finding handwritten notes on images being only one of them) - I switched to [Evernote](https://evernote.com/intl/de) a month ago. I love it. 💚Take a look at [my favourite apps](/my-favourite-apps/).
Different note-taking apps people in the course use:
* [Evernote](https://evernote.com/intl/de)
* [Notion](https://www.notion.so/de-de)
* [Roam](https://roamresearch.com/)
* [Obsidian](https://obsidian.md/)
* [OneNote](https://www.microsoft.com/de-ch/microsoft-365/onenote/digital-note-taking-app)
* [Apple Notes](https://apps.apple.com/us/app/notes/id1110145109)
* [Craft](https://www.craft.do/)
* [Logseq](https://logseq.com/)
### 5\. 📑 Survey
The current note-taking capabilities by assessing myself on 12 dimensions were measured. In 4 weeks I will be doing the survey again to (hopefully) see my progress. Take a look at my result:
### 6\. 😲 How not to get overwhelmed (applies to all online courses)
Here are the key points which resonated with me the most, reading the paragraph about "not getting overwhelmed" in the forum.
1. Only **read the posts you are personally interested in**. For example, you don't have to read a post about Evernote if you are using Notion as your second brain. If it still interests you, **skim through.**
2. What I still remember from Thomas Franks book, [10 Steps to Earning Awesome Grades (While Studying Less)](https://collegeinfogeek.com/get-better-grades/) is to really **engage with the community and content** - this is how you will learn the most. He describes how he used to challenge himself in college, to ask one question every lecture.
### 🎯 What I want to focus on
My main goal is to **use my notes effectively and not get overwhelmed with the huge amount of information** I have in my second brain. To achieve this, I believe that I have to **first organize the notes so I can find them when needed and then distill them regularly to their core essence.**To sum up my main areas of focus are:
1. Organize
2. Distill
### 💪🏼 Strengths
Because for me, valuing my strengths is as important, if not more important than working on my weaknesses I believe that I already have a **great capture system.** Furthermore, even though I am only producing content and sharing it with you people, for less than 3 months, I believe to have a good system for expressing my ideas.
### 👨🏼🏫 From theory into practice
I decided to complete the setup of my website [neurohackingly.com](http://neurohackingly.com) as **my project for this Cohort.** What else do I have to say? (Even with a swiss vague) the course is very expensive in my opinion, so I would only recommend booking **if you are SURE you will give 100%.** However, there is also a 30-day money-back guarantee, if you did not get any value from it.
The First Live session in BASB has already started this Tuesday. I will be sharing everything about it next week on Thursday. Don't want to miss it? Be sure to [subscribe to my Newsletter](/newsletter/) 💌 where I share updates on my journey.
Thanks for reading and see you around!
* * *
**🎧 Want to learn more about the second brain? Listen to my podcast episodes on** [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx) | [Google Podcast](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA?sa=X&ved=2ahUKEwiZuObrt-n5AhWJhv0HHZotCiQQ9sEGegQIARAC) | [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300) | [RSS](https://rss.com/podcasts/lernenlernen/)
---
# Productivity
> Productivity
- Canonical: https://neurohackingly.com/productivity/
- Published: 2022-09-14
- Updated: 2025-08-08
- Author: Lukas Zangerl
- Tags: productivity, mindset, life-design, productivity-master-selection
## Productivity-Course Reviews
* [Life OS w/ Ali Abdaal (Part 1)](/life-os-w-ali-abdaal-day-1/)
* [Life OS w/ Ali Abdaal (Part 2)](/lifeos-w-ali-abdaal-day-1-p-2/)
* [Life OS w/ Ali Abdaal (Part 3)](/reactive-proactive-life-os-week-2/)
* [Life OS w/ Ali Abdaal (Part 4)](/lifeos-w-ali-abdaal-part-3-2/)
* [Life OS w/ Ali Abdaal (Part 5)](/the-90-day-success-formula/)
[Www.Ki Tricks.Com](https://www.ki-tricks.com/)
My brandnew Website
## Time Management
* [Use these 3 time management tips to stop procrastinating and start studying](/use-these-3-time-management-tips-to-stop-procrastinating-and-start-studying/)
* [Time Management: How I got interested in Time Tracking](/how-i-got-interested-in-time-tracking/)
* [A Simple 3-Step Journaling Framework for Perfectionists To Prioritize and Plan The Day](/a-simple-3-step-journaling-framework-for-perfectionists-to-prioritize-and-plan-the-day/)
## Planning
* [My Review on Ali Abdaal's Feel Good Productivity Annual Planning Workshop 2024](/my-review-on-ali-abdaals-feel-good-productivity-annual-planning-workshop-2024/)
* [Planning is everything](/planning-is-everything/)
* [Building a Second Brain - The Beginning](/building-a-second-brain-the-beginning/)
* [My Weekly Review](/weekly-review/)
## Books
* [Want to know when to quit? (and when to stick) These are the 6 most valuable Lessons I learned from the book "The Dip", recommended for people with many different interests](/when-to-quit-and-when-to-stick/)
* [My favourite Book Of 2023: The Productivity Project by Chris Bailey](/my-favourite-book-this-of-2023-the-productivity-project-by-chris-bailey/)
## Lifestyle
* [If you like to try out new things: 6 unconventional strategies I wish I knew 10 years ago to find focus (fast)](/find-focus-fast/)
* [📵 Embracing Boredom by Making it Through the Day Without My Phone](/expanding-my-comfort-zone/)
* [4 Reasons Why I Do A 10-minute, 4-step Process Tony Robbins Does Every Morning - To Live A Successful And Fulfilling Day](/4-step-process-tony-robbins-does-every-morning/)
* [Scientific Speed Reading: How to DOUBLE Your Reading Speed in under 15 minutes](/how-to-double-reading-speed/)
## Habits
* [6 simple steps: How to build daily practices that last](/6-steps-daily-practices/)
* [5 Best Daily Practices That Have Changed My Life](/5-best-daily-practices-that-changed-my-life/)
---
# Studying
> Studying
- Canonical: https://neurohackingly.com/studying/
- Published: 2022-09-14
- Updated: 2024-02-23
- Author: Lukas Zangerl
- Tags: study-techniques, learning
1. **🛫 Getting Started**
* [First Steps for Self Studying](/the-first-5-simple-steps-for-self-studying-for-successful-students/)
* [Problem-Solution Metaphor](/no-motivation-to-study-try-the-problem-solution-metaphor/)
* [Flow and Mastery Lessons](/get-unstuck-and-get-into-flow/)
2. **❤️🩹 Overcoming Study Challenges**
* [Overcome Procrastination](/how-to-overcome-procrastination-with-this-simple-trick/)
* [Time Management Tips](/use-these-3-time-management-tips-to-stop-procrastinating-and-start-studying/)
* [Stop Being Stressed](/3-evidence-based-hacks-on-how-to-stop-being-stressed/)
* [Overcome Laziness](/9-actionable-hacks-to-overcome-laziness-and-study-for-a-subject-you-dont-like/)
* [Solving Difficult Problems](/the-diffused-mode-how-to-solve-a-difficult-problem/)
3. **⚒️ Study Techniques and Methods**
* [Ultimate Study Guide](/the-ultimate-study-guide-how-to-study-effectively-for-exams/)
* [Effective Exams: Advanced Methods](/how-to-study-effectively-for-exams-part-2/)
* [Cornell Method](/cornell-note-taking-system-which-combines-active-recall-and-note-taking/)
* [Active Recall Framework](/simple-3-step-framework-sum-up-study-more/)
* [Active Recall Method](/active-recall-best-study-method/)
* [Memorization Strategies](/memorization-strategies-how-to-remember-what-you-study/)
* [Note-taking Avoidance](/as-a-student-note-taking-is-a-revision-technique-you-should-avoid/)
* [Evidence-based Study Tips](/these-3-evidence-based-study-tips-will-improve-your-grades-instantly/)
* [Secret Study Tips](/study-techniques/)
4. **🚀 Advanced Learning Strategies**
* [Airline Learning Method](/airline-training-learning-method-evidence/)
* [Spaced Repetition with Notion](/spaced-repetition/)
* [Mastering New Information](/best-book-on-understanding-and-mastering-new-information/)
5. **📖 Reflection and Resources**
* [Post-Exam Questions](/post-exam-reflection-questions/)
---
# Mindset
> Mindset
- Canonical: https://neurohackingly.com/mindset/
- Published: 2022-09-14
- Updated: 2024-03-28
- Author: Lukas Zangerl
- Tags: mindset, nlp, health-fitness, wim-hof, human-mind
### 🧠 The human mind is a powerful tool that can shape our thoughts, emotions, and behaviors.
One way to harness the power of the mind is through practicing mindfulness, which involves paying attention to the present moment in a non-judgmental way.
### 💨 One specific technique that can help cultivate mindfulness is the [Wim Hof breathing method](/how-to-stop-overthinking/).
The Wim Hof breathing method involves taking deep, controlled breaths in and out while holding the breath for short periods of time.
This technique has been shown to increase oxygenation in the body, reduce stress and anxiety, and improve overall well-being.
### 🥶 Another way to boost mental and physical [resilience is through cryotherapy](/first-cryo-race-zuerich/), which involves exposing the body to extremely cold temperatures for short periods of time.
This practice has been used for centuries to help improve circulation, reduce inflammation, and promote well-being. Cryotherapy can also help to improve the body's ability to adapt to stress, making it an excellent tool for those looking to grow stronger out of a crisis.
### 💬 [Communication](/communication-speaking-skills/) is also an essential element of a healthy mindset.
It is crucial to be able to say what you think and feel in a clear and compelling way and to be able to [listen to others in an active and caring way](/listening-skills/). When problems arise, it's important to talk to the people around you about them openly and honestly.
### 🦾 It is also important to remember that [problems are great opportunities to learn and grow.](/problems-are-great/)
Instead of dwelling on negative thoughts and feelings, try to focus on the lessons that can be learned from a difficult situation. This can help shift your mindset from one of defeat to one of resilience and growth.
### 🛑 Finally, it is essential to [stop negative thinking.](/how-to-stop-the-cycle-of-negative-repetitive-thoughts/)
Negative thoughts can [hurt our physical and mental health](/self-coaching-emdr-stop-negative-thinking-and-emotions/) and keep us from reaching our goals. To stop negative thinking, try to focus on the present moment, pay attention to your thoughts, and challenge any negative thoughts that arise.
### ▶ In conclusion, you can use techniques like Wim Hof breathing, cryotherapy, and good communication to tap into the power of your mind.
By focusing on the present moment, learning from problems, and stopping negative thinking, we can cultivate a mindset that helps us grow more substantial out of a crisis. With this mindset, we will be able to face any challenge that comes our way.
---
# ❓ 17 Powerful Questions
> ❓ 17 Powerful Questions
- Canonical: https://neurohackingly.com/life-changing-questions/
- Published: 2022-09-11
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: newsletter
👋🏼Hello friend,
I hope you had a wonderful week. If unexpectedly, a challenge has come into your life, this is just the right Newsletter for you. (if not, you can save it for the future 🙂) **I have carefully selected 17 questions for you that will greatly loosen up a problem and maybe even solve it.**
Last summer I found myself in a situation that caused me many sleepless nights. I just didn't know what to do. I was spinning in circles.
When I already thought that I had tried EVERYTHING, my Neurolinguistic Programming (NLP) Trainer approached me. He sent me a document with the promise:
> After answering these questions, your problem will no longer be a problem.
Sure, **it's not a magic pill** that solves all your worries overnight, but I had many "aha moments" during this process. It brought me a lot further toward the solution and now I can only smile about the thoughts I had past summer.
Be sure to take your time and wait at least 30 seconds if the answer to the question doesn't arise. You can read the question out loud over and over again. If you wrote everything down and have spent 30 seconds on the question, move to the next one. **Don’t try to eagerly find an answer. Just let your thoughts flow and capture what you think on paper.**
#### (click me!) Exercise: 17 Powerful Questions
1. What is the core of the problem?
2. What are 3 positive things about this problem?
3. What will happen, when I have solved this problem?
4. When does it seem least like a problem?
5. (By) when does the problem need to be solved?
6. Who would benefit most from solving this problem?
7. Who could solve this problem the fastest?
8. How could I get a fresh, new perspective on this problem?
9. How will I know this problem is solved?
10. Where (in what area/context) is the problem, not a problem?
11. Where have I not yet looked for answers/solutions?
12. What kind of person would I be if I solved this problem with ease?
13. Why is solving this problem important?
14. Why is this problem still here?
15. What would happen if I knew that the problem would be solved tomorrow? How would it change what I am doing today?
16. What if this problem turned out to be the best thing that has ever happened to me?
17. What if this problem is entirely solved by the end of the day? What would I then focus on tomorrow?
Have a great week!
xx Lukas
* * *
# 💎 My favourite Things
📱 **App [Brilliant](https://brilliant.org/) -** A great app and website which lets you master new skills through problem-solving.
📚 **Article - [13 mental tricks to get yourself out of your comfort zone](https://www.forbes.com/sites/forbescoachescouncil/2018/04/17/13-mental-tricks-to-get-yourself-out-of-your-comfort-zone/?sh=53a1de865ec4)** from Forbes.com
🛠 **Tool [Rocketbook](https://de.myrocketbook.eu/)** - If you want to stick to handwritten notes but always lose your notes on paper ... this is the right gadget for you. It lets you reuse paper and share your handwritten notes directly onto the Cloud.
* * *
# 🎁 My New Content
🎙 **Podcast Episode** - Europe´s Highest Bungee Jump: How to expand your Comfort Zone
🎙 **Podcast Episode** - 3 Books that have had the Most Influence on My Life (with new Intro and Outro ✨)
🎧 Listen on [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA), or [RSS](https://dashboard.rss.com/podcasts/lernenlernen/)
🎬**Youtube** - I have a [Youtube Channel](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g) now and will be releasing videos soon. 🎥
🧾 **Blogpost** \- [5 Best Daily Practices That Have Changed My Life](/5-best-daily-practices-that-changed-my-life/)
📸 [Instagram](https://www.instagram.com/neurohackingly/) - You can follow me on Instagram for more weekly content.
* * *
# ✍🏻 Quote of the week:
> In other words, you are not the product of your circumstances so much as your circumstances are the product of your thinking.
From [As A Man Thinketh](https://www.amazon.de/-/en/James-Allen/dp/B08W7DWHSS/ref=pd_lpo_1?pd_rd_i=B08W7DWHSS&psc=1) by James Allen.
🤲🏼
If you like this Newsletter and it adds value to you, please share it with a friend. It would really help me out. 👼🏼
---
# 5 Best Daily Practices That Have Changed My Life
> 5 Best Daily Practices That Have Changed My Life
- Canonical: https://neurohackingly.com/5-best-daily-practices-that-changed-my-life/
- Published: 2022-09-07
- Updated: 2024-11-27
- Author: Lukas Zangerl
- Tags: productivity
[...] Why was I out of energy for the last couple of weeks? It was then, that I noticed, how I was feeling for the last one or two months. After some reflection in my journal, I realized what was missing... [...] 🙄
Today I want to tell you about **5 habits that have changed my life**. I will give you suggestions on how you can quickly and sustainably integrate them into your everyday life. Even if you already know one or two habits I'm going to list here, you can ask yourself if you just know and understand them or have really successfully established them in your life.
> Knowledge is not Power. Knowlege is only potential Power. Action is Power.
It was the end of January 2022. It was already dark when I got home from work. I threw my bag on the floor and grabbed a Snickers bar from my nightstand. While my sugar cravings were slowly satisfied, I looked at a YouTube Video. This is on an intellectual level of an RTL TV show. I don't know if you have ever watched "Take me out" - if not, you did not miss anything. After the first episode, my eyes closed and I fell asleep. I woke up tired and groggy after an hour of sleep. What happened? Why was I out of energy for the last couple of weeks? Only then I noticed, how I was feeling for the last one or two months. After some reflection, I realized what was missing: **Exercise.**
Normally these are the first 3 questions I ask myself when feeling down:
1. Did I eat enough?
2. Did I sleep enough?
3. Have I gotten the water intake I need for today?
90% of the time my answer to one of the questions is "NO".
## 🏃♀️ 1. Regular exercise
Currently, I do sports at least 4 times a week. I go to the gym in the evening, but I like it even more in the morning because then I am awake and feel fresh. I also notice that I can switch off my chattering mind when engaging my body. Often I get good ideas for problems that pop up while running.
Since I've been going to the gym, I've noticed that my cognitive performance has gotten a little better than when I only did cardio. I think the mix is perfect between cardiovascular exercise and weight training. **If I had to break it down to a percentage and guess it would be 60% cardio /40% weight-training for optimal results and brain function.**
## 🚿 2. A cold shower in the morning
Every morning I take a cold shower for 3 minutes. **It is recommended to let the cold water splash directly onto your face and chest for the last 20 seconds of the 3 minutes time period.** Why the hell do you want to do this voluntarily, you ask? I ask myself the same question every single morning. Then I remember the benefits of a cold shower:
1. **You get "fearless" like a navy seal**. A process called hardening takes place. Exposing yourself to cold water every day, lets your immune system get used to a small level of stress. Taking cold showers consistently, thus helps you to keep a cooler head in stressful situations.
2. **Concentration and energy spikes.** Due to the cold water your breathing changes. You will take deeper breaths - Co2 in your body decreases.
3. **Increase of white blood cells** which protect your body against disease.
If you want to learn more about cold exposure I recommend:
[The Blog of Wim Hof](https://www.wimhofmethod.com/benefits-of-cold-showers)
Listening to [this Episode]( https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/) of the Huberman Podcast.
## 🤐 3. Intermittent fasting diet
Something I have discovered only recently is to skip breakfast completely. For over a month now I have been intermittent fasting. Only eating from 12 noon, till 8pm. **My mind feels fresh and light throughout the morning.** Also, the stomach is not constantly working. **I sleep better and I am more mindful when eating.** Have you already gained experience with fasting for several days in a row? I would be curious to hear because I have not yet dared to give it a try. _Mail me: neurohackingly@gmail.com_
## 🥰 4. State management
This fancy word "State Management" derives from Neurolinguistic Programming (NLP), a therapy designed to change behavior by reprogramming unconscious patterns of thought. My NLP trainers always tell us, that if they had one day to teach someone the most powerful technique in NLP, they would go with State Management.
It is simple, yet highly effective. **State Management is about changing your emotional and physical state. You decide how you feel.** A simple technique is to change your focus. Because what you focus on, determines how you feel. If you ask yourself a lousy question like: "Why does this always happen to me?" You will get a lousy answer.
However, if you ask yourself: "What am I grateful for? How can I make the most out of this situation? What can I learn from this a\*\*hole?" Your brain will give you a completely different answer.
## 💧 5. Drink water
I try to do the following on a daily basis:
1. Drink half a liter of water after waking up. You lose a lot of water while sleeping.
2. **Your hydration has direct effects on your mood, visual perception, and memory** so I first drink water when I am going through an afternoon slump.
These days I am using a reusable water bottle (0.75l) because I have noticed that my water consumption increases significantly. I believe it is because I always take it with me and don't have to refill a lot, due to the size.
If you want to know more about habits, check out my latest Podcast Episode "My Productive Morning Routine." You can listen to it on [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300), or [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA).
You can also check out a [whole list of articles](/productivity/) I wrote on the topic of Productivity.
---
# 🔆Greetings from Greece
> 🔆Greetings from Greece
- Canonical: https://neurohackingly.com/greetings-from-greece/
- Published: 2022-09-04
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter
Hello friends 👋
Lately I have noticed that **often** **the non-intuitive things are the best to do**. When I'm stuck on a problem and don't know how to move forward, my intuition tells me: "Keep going Lukas". That's a great approach to stress yourself, trying to reach a goal tensely and at the same time reducing your own room for maneuver.
An experienced pilot once told me when being confronted with a problem in the airplane (which does not require immediate attention) he first moves back his chair and gets a coffee. What is he trying to tell me?
Often it is more useful to **take a step back from the situation and let your subconscious work**. If we ask ourselves the right questions, our brain works up to 20 minutes on this specific question. That's why it takes some till we remember where we left our car keys when we are actually now doing something completely different than searching for our keys. Our brain still works on solving the problem by finding the keys.
Or "we sleep once over it and the problem that has occupied us until now, has partially "solved itself" overnight.Also, longer timeouts are quite helpful to charge one's batteries again. I am enjoying the last days in Rhodes and already plan to do a 10-day [Vipassana meditation retreat](https://www.dhamma.org/en/index) in November.
Have a great week!
xx Lukas
* * *
# 💎 My favourite Things
🌱**Lifestyle** Leaving my comfort zone - Paddling out as far as I am a little uncomfortable with and enjoying the sea in Rhodes, Greece.
{/* TODO: re-embed video from Bunny.net */}
📚 **Book** [As A Man Thinketh](https://a.co/d/4AMWbBI) - I am currently listening to this book on Audible. One of the first books about personal development published in 1903. James Allen writes about the power of thought in his 80-page classic. "Easy to read and good to follow along with the simple methods he teaches"
* * *
# 🎁 My New Content
🧾 **Blogpost** >"20 minutes at -110°C; The First Ever Cryo Race in Zuerich". You can read the full post here [the blog](/blog)
🎙 **Podcast Episodes** - "Olympic Triathlon: 8 actionable and helpful tips to get started" and "My Productive Morning Routine" - listen on [Spotify](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx?si=TTHqgSnJQz655GVeWcm4Ug&utm_source=copy-link), [Apple Podcasts](https://podcasts.apple.com/us/podcast/neurohackingly/id1639768300) or [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)
* * *
🎥 Youtube Video [How to get things done as a perfectionist](https://m.youtube.com/watch?v=V4T9bEsDNJE&t=576s)
# ✍🏻 Quote of the week:
> If you get distracted or start procrastinating, don’t freak out and downward spiral; just gently come back to your ONE to-do.
highlight from the article [tim.blog, Tricks for the Neurotic, Manic-Depressive, and Crazy](https://tim.blog/2013/11/03/productivity-hacks/)
---
# > 20 minutes at -110°C; The First Ever Cryo Race in Zuerich
> > 20 minutes at -110°C; The First Ever Cryo Race in Zuerich
- Canonical: https://neurohackingly.com/first-cryo-race-zuerich/
- Published: 2022-09-01
- Updated: 2022-12-22
- Author: Lukas Zangerl
- Tags: health-fitness
3 chambers (-10°C, -60°C, -110°C)
The skin must first get used to the cold. Going immediately into -110°C with moist skin could lead to burns. Furthermore this insures that the temperature in the -110°C chamber remains stable.
# 🏃 It's Time to Race
The first ever [Cryo Race](https://medical-cryo-race-club.com/de-at) in Zurich had Finally arrived and I couldn't miss it! **Between 7 pm and 11 pm, six times into the cold chamber at -110°C.** Thank you so much Paula at [Cyrodukt Zuerich](https://cryodukt.ch/) for hosting this event and letting me participate. I already knew how intense but also relaxing an experience 4 minutes at -110°C is. But over 20 minutes in total, at the temperature of -110°C is a whole different ballgame.
Red light to make the -110°C feel at least a little less cold.
🎯 **The goal of the race is:**
Optimal regeneration and time in the cold chamber to promote a steady and healthy output of dopamine, endorphins and adrenaline. Of course, combined with lots of fun, personal exchange and cold temperatures.
# 🧣 Protect Yourself
Equipped with a headband to protect the earlobes, a mask, socks, slippers and gloves, more than 20 participants and I stood in a circle while receiving instructions . We were divided into 5 groups, each with one race instructor.
# 💍 Every single Detail is Optimized
Afterwards every participant received a [MCRC Vital Ring](https://medical-cryo-race-club.com/de-ch/products/mcrc-vital-x). Thereby the following is evaluated: _Oxygen saturation, Oxygen desaturation, Blood pressure, Heart rate variability, Heart rate, Body temperature, Stress level, Bio-Age, sleep behavior and Regeneration state._ For each group, the **break time and time in the cold chamber was precisely planned with help of the live measured values.** I hope to get a closer look at the software and development of the rings in the future. Highly exciting!
Homemade Hummus and healthy Snacks to support Regeneration
# 🥶 My Experience During the Race
I have to admit (maybe because I was already in the cold chamber for 5 minutes before the race) - my knees started to shake after the third lap. Before the race I was still a bit tired, but I felt my energy increasing from lap to lap. At about 11 pm I started my way home and immediately went to bed. **The nice thing about the cold is that it can push us and help us concentrate, but it also has an relaxing effect when coming to rest.**
Our Relaxing Lounge
# 🚀 Conclusion - Definitely Noticable Effects
In the last 2 days after the race I woke up earlier, already after 6h - maybe my body needs less sleep? **My deep sleep has improved compared to before and also my energy level feels higher** - measured with my Garmin Venu 2. You do not only develop a certain resilience when being exposed to -110°C, but it's fun, you meet great new people and your overall performance increases.
# 💙 Thank You!
**Thanks again to Paula, the owner of [Cyrodukt](https://cryodukt.ch/) for this great event!** I really appreciate your generosity. Also a big thanks to Dominik who owns a cold chamber called [CoolDown](https://www.cooldown-ab.de/) near Frankfurt. With slow squats, breathing exercises and meditation every run became an adventure. And finally, such events are great to meet new people with whom you can talk about the same areas of interest - greetings go out to David and Paride.
Cold therapy (including cold showers) is actually **one simple habit that has totally transformed my life.** If you want to look at the other [5 Best Daily Practices That Have Changed My Life.](/5-best-daily-practices-that-changed-my-life/)
---
# My Favourite Apps
> My Favourite Apps
- Canonical: https://neurohackingly.com/my-favourite-apps-podcast/
- Published: 2022-08-31
- Updated: 2023-09-09
- Author: Lukas Zangerl
- Tags: tools
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge)[](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA)[](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
## 🎙 About the episode
In this episode, I will be talking about **my top 3 Favourite Apps.**
Here you can read [the full blog post](/my-favourite-apps/) about my favourite apps. The apps that I use can change depending on what my needs are at the time. I have arranged them into **categories like reading, studying, health and note taking.**
## ⭐️ Leave a review
🍏 If you enjoy listening to the neurohackingly podcast, I would really appreciate it, if you could leave a [5-star-review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300) even a few words (lessons learned, actions taken - any feedback) are highly appreciated.
📸 You can also message me personally on [Instagram](https://www.instagram.com/neurohackingly/), if you are interested in the topics I talk about on my podcast.
#### Transcript
So my first application, which I probably couldn't live with without, and I always say, if I could choose one application, I would definitely choose this one, which is called.
Yes. Hello everyone. And welcome. This podcast episode today, I will be talking about my favorite free applications, which you can download on your phone or on your computer. So my first application, which I probably couldn't live with without, and I always say, if I could choose one application, I would definitely choose this one, which is called audible.
And if you don't know, audible is this huge platform with, I believe over 2000 books where you can listen to audio books. And the great thing about this is that you can do this really while running, cooking. Going to work, writing the train pretty much everywhere. If I read a book, it takes quite a while.
So it probably takes some weeks, not because I read so slowly, but just because there's not a much not enough time. And normally I listen to educational content. So I don't want to do this in the evening when I have the time, because I want, yeah. Just want to take some rest for my brain, that it doesn't do overwork and can't sleep at night.
Then I'd rather read fiction books, which you can by the way also to an audible. But yeah, the great thing is just, it saves time. You can listen to it. Yeah. 1.5 X time speed, or even two times. So it, you can listen to. Book which would take normally eight hours and then just in four hours, which is just crazy.
And it just saves you so much time because you can just consume the information faster and also have, yeah, probably the same benefit. It's when you read a book. So the second app, which I really, really like is a notetaking app and it's my favorite app for capturing notes. So just quick notes. When I example, I just sit at the bus station and having a great idea for something for work.
I know that I will, soon or later within 10 or 20 seconds, I will forget. This thought will never think about it again. Then I have just trained myself really to get out yeah. To have my phone. And then I have to just, I have the galaxy tend to just click with my thumb on the screen and I have pre-installed with Evernet a widget.
So, if you don't know what a widget is, it's this shortcut actually on your home screen where I just have to press one button and then it opens automatically a new app on my phone. So a new note on my phone, just a blank note, and then I just can write in it. So why I like it so much is first yes.
This option for quick capture. And also because of the search function, this is just genius. I'm not the person who really, yeah. Who really who's organized there with notes. So that that's, I think the worst thing, what you could do to me is say you have to sort your and categorize your notes for one hour.
That would be total horror. So it has this search function where you have just, you can just type in the word you're searching for. So for example you say dentist, you, you wanna know what you, yeah. You write the note maybe about how, what the dentist appointment was about and how much money you've spent and you can just then after, yeah, a couple of years then.
Write dentist into the first search function. And then it will just show you all the options where you wrote dentist and you can do the same. So it searches through your notes, your photos, your PDF files, and also your handwritten notes. And that's, I believe really crazy. The third, third application, which I could definitely recommend.
And I've been also using, trying to use it consistently for over. Yeah, I think now it's really three 40 years is called Headspace. And as the name already. Yeah says probably it's to get more space in your head by meditation. So it's a guided the best guided meditation app I think is out there. There are a couple of other apps, for example, calm, which I've heard is also pretty good, but I've stuck to this because it just has so many different courses, which you can attend.
Those courses normally go for 10 to 30 days. About different topics. So let's say you're currently moving from a place to another place, to your new, new home, new apartment. It has an own playlist yeah. For moving. So the fear maybe of moving of letting old things behind going to a new place and it's been really specialized on the meditation.
On your topic or currently I'm doing the creativity class and I did find in focus for 30 days. And I think the cool thing, thing about it is that you, yeah, you can just click on it on the topic and yeah. And then just say, okay, I want to meditate. 10 minutes 15 or 20 minutes. Yeah. It just guides you through.
And it begins with, at the first level, the first 10 lessons it's guided with many instructions and then it gets less and less and you have to yeah, you get better and better at meditating too. So you don't need so much instruction. I believe it really helped. So the class also with focus helped and.
The creativity right now, which I'm taking really, really helps. So if you said, Hey, I always wanted to try meditation and would like to just need a little bit assistance because at the beginning it can be quite hard and there are quite many thoughts then I would recommend you can just click down at the link for Headspace and try it out.
So thank you very much, everybody for listening to this episode, if you found value in this episode, It would be great if you could subscribe just on your podcast platform to this podcast that you don't miss any episode. And also if you want to learn more about the apps, I find very helpful and I have been using, or currently using, you can find out more in my.
A latest blog down below and yeah. Be sure to check it out. There are many more apps, which I haven't mentioned in this episode. That's everything from you. I'll see you next time.
---
# How to Run a Marathon (without any training)
> How to Run a Marathon (without any training)
- Canonical: https://neurohackingly.com/how-to-run-a-marathon-without-any-training-2/
- Published: 2022-08-29
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: podcast, health-fitness
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
## 🎙 About the episode
In this episode I share with you how I managed to run a full marathon. By using mental techniques, I was able to push myself kilometer by kilometer to the finish line.
🤩 If you want to become the best version of yourself, then [this challenge](/31daychallenge/) is definitely right for you.
## ⭐️ Leave a review
🍏 If you enjoy listening to the neurohackingly podcast, I would really appreciate it, if you could leave a [5-star-review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300).
Even a few words (lessons learned, actions taken - any feedback) are highly appreciated.
📸 You can also message me personally on [Instagram](https://www.instagram.com/neurohackingly/), or [Twitter](https://twitter.com/neurohackingly) if you are interested in the topics I talk about on my podcast.
#### ✍ Transcript
Yes. Hello everyone. Today I want to share something really, really special with you with everyone. And this is, as you probably already read on the title that I ran a. Yeah, exactly. I ran a marathon and it was crazy. It was really cool. So all started one month ago when I decided yeah, when I went by train to Zurich and I told myself, I want to try something new and.
Suddenly, this, this thought popped in my mind, I have to say it or also is, or is in my, on my bucket list that I want to run a marathon and I just Googled it. And as, yeah, sometimes it just is there was a popup of a marathon in one month, which I could run and. I just signed up. I literally just signed up with also no, a inhalation, so I, I had no, so it, I couldn't cancel it.
If I have had canceled it, I would pay like, yeah, the amount, so hundred 20 Franks or something like that, a hundred $40. And that's. what I, yeah, I wouldn't do. I just wouldn't do that. So yeah, it started one month before. And I have to say, I already trained, like I ran maybe. Yeah. For two months there maybe two times a week, 20 minutes or something like that.
And also then that month, the ongoing month before the marathon, I ran maybe, yeah, let's say three times a week, 20 minutes, half an hour, maybe, but I never ran. I never ran near than 10 kilometers. So about, I think like five miles and as the competition got near. Like one week I felt like, okay. I, I joked with my friends and stuff, but I thought like, yeah, I'm gonna, I'm gonna do that somehow.
And then it got pretty realistic when the night before I calculated. What amount I would need, what I have to run per mile per kilometer, that there's not the bicycle running behind me and says, Hey, you have to end the competition without your without your number on your shirt. And I think it was per kilometer, about seven minutes.
And. yeah, I literally then had good running shoes. I, I, yeah, fortunately I already had them and also a t-shirt and short trousers. Yeah. I read something about, yeah. Something just how to run a marathon online taped the nipples because for, yeah, that's actually something you have to do because just because it's always rubbing on your shirt they can get pretty.
Burning after 21 miles. So I did that. What else did I do? Yeah, I just looked a little at the at the area where I run and that's actually it. After four hours of sleep, I stood up about five, 5:00 AM and went there by train and. yeah. When I left the room, I thought about like, oh man, when I'm going to get back there, I, I probably can't walk and yeah, just, just like that, it also happened a little bit.
So I have to say the first. Yeah, my, my goal was just to, to. Yeah, to just arrive in the, in the, in the finish line, on the finish line. And that's also what I have to say. I visualized a couple of times, so I, I had to use some yeah, strong NLP tactics and from mental training, which I learned just to visualize myself, to feel myself, to see myself to Brief like when I'm running through that finish line and that still gives me like such a powerful energy right now.
And That's something I will never lose just at the moment when I ran through this finish line. That was really, really great. And I visualized that. Like I already have done it before, when I went by train there. That's also, what many skiers do they just, you know if you see them maybe in television and they do like those head movements with ice closed, they're just.
Going yeah. Running and skiing through there through their race track and what they're gonna do in the next few minutes. And that's exactly also what I did. And the first about 20 kilometers were totally fine. I have to say I was the last one running. I literally, I saw the, the list afterwards and saw that for the, yeah, I think first, like, 1314 kilometers.
I was the last one and yeah, I just, you know, the important thing I believe is just really to run your tempo and don't let you stress out by anyone else to be the fastest at the beginning. And then. Have to go like the last 10 kilometers and then barely make it into the finish line. And that's something really cool.
I also wanted to do to just keep running. So doesn't matter what I will not go. And there were many people going the last couple of kilometers, the last couple of miles and I wasn't one of them . Then, yeah, I have to say after a 20 kilometers, so about yeah, 10 miles something bad happened with my, my ankle.
So I felt it in the, in the knees. And I used then some technique also from NLP, which is called yeah, you, you change your submodalities. So if you, if you visualize, for example, your. Yeah, it probably sounds first a little strange, but if you visualize your knee you can probably see a color there.
You can probably see a form, you maybe a cartoon or something with muscles or skeleton, something like that. And. If you try to change that. So maybe change the color to a softer color, maybe from the red bloody color when you visualize your knee, the hurting knee. Maybe change it to a softer blue, to a lighter, not burning color, but a, a blue color.
And also the, maybe you can make it black and white or just, yeah, maybe turn it somehow the, the image and that's really what I did. And this is what also helped me through. You can also maybe try this one. The next time you remember really bad situation and you. Yeah, because we like, think in pictures, you can visualize this picture and make it black and white, or just turn the sound off when there is a loud voice or yeah, there are really, really many other tactics.
I will probably also make it pot. Yeah, maybe a podcast episode or sub block post about sub modalities. Really, really strong P technique that I used. And also I really just focused on. The feet touching the ground just like a, like a meditative run. And also of course the music, the music helped me so much with Spotify and the motivating a track.
I have to say it was that that was really also something game changing another. So I, I think I ran then. Yeah, I wasn't the 25th kilometer, 30 kilometer. And then I realized they, they were. They were giving us those not only bananas and some other chocolatey stuff and isotonic drinks and water, but also these gels, which you can just suck up.
They bring so much energy and back then. Yeah. I mean, I don't drink any coffee and I'm with that. There was caffeine in it and I just went there and took like those two free four things and just junked it down into my mouth, just swallowed everything. And this, I did like every five kilometers, I think from the 25th or 20th kilometer on.
And this gave me such a strong energy boost and somehow also, probably because of this. I really made it and finished it until, yeah, I think I did it in four four hours, 45 minutes, 21, 1 kilometers for 21 miles and four. Yeah. That's in, in kilometers 42 kilometers. And was so, so. But then the real challenge began.
I had to go get home somehow. And this was really, really bad because I couldn't really walk anymore. I mean, a little, but I was just so tired and trained on everything and I literally rent went into bed and. I couldn't sleep. There was just so much caffeine of the things of the gels in my body, in my system that I couldn't sleep.
But yeah, I mean, I, I didn't tell anyone. I told my parents, they didn't believe it first. And yeah, I, I still don't believe it actually, that I really ran the marathon. And I think, I hope this is a motivation for you too, because you know, those things like marathon running a marathon, running a triathlon, bungee jumping base, jumping, all those things are like, so they, they sound so big.
And if you tell anyone from them, they say, nah, I'm not gonna make that that's too crazy. Or you have to train for years or something. That's not true at all. It's so much about the mindset. And if I didn't, I, if I probably, if I'd read all the posts about how to run a marathon and when to do it and how much you have to do it and what, what do you have to do?
I wouldn't have ran it. And if you just sometimes. Yeah, sh just shut up and don't say anything to anyone and just do it, like let your, your action speak. That's something really, really powerful. And I believe that's also why I did two other things this year, which I will talk about soon too.
I hope you got a little inspiration from this episode and. See you until next time. Bye. Bye.
---
# 💯 My very First Newsletter!
> 💯 My very First Newsletter!
- Canonical: https://neurohackingly.com/my-very-first-newsletter/
- Published: 2022-08-28
- Updated: 2024-12-25
- Author: Lukas Zangerl
- Tags: newsletter
Hello friends,
welcome to my First Official Newsletter and thank you very much for signing up. Every Sunday evening I will be sharing with you actionable productivity tips, practical life advice, and high-quality insights from across the web, directly to your inbox.
So let us start!
📃 The To-Do List. Who does not know it? My To-Do list is several pages long. Just imagining opening makes my hands sweat. Why not turn it around and try the radical opposite?
This week I came across a blog written by the author of the [4-Hour Workweek](https://www.amazon.com/4-Hour-Workweek-Escape-Live-Anywhere/dp/0307465357) (one of my favourite books) Tim Ferris, who writes about the **"Not To Do List".**
> What you don't do influences what you can do.
If you want you can read the article [here](https://tim.blog/2007/08/16/the-not-to-do-list-9-habits-to-stop-now/). My favorite items are number **2\. do not e-mail first thing in the morning or last thing at night.** and number **8\. do not carry a cellphone or Crackberry 24/7**. Definitely something I will try out next week when going on holiday to Greece.
🎆 This week has shown me again that if you go through life with a certain openness, you will meet exactly those people who are on the same wavelength. You just need a little courage and patience.
If you have any suggestions or requests for the next blog post, feel free to write me at neurohackingly@gmail.com. I look forward to your message.
Have a great week!
Lukas xx
* * *
## 🎁 My New Content
💻 **Website** \- Take a look at [my website](/). _Some changes were made._
🧾 **Blogpost** \- [Scientific Speed Reading: How to DOUBLE Your Reading Speed in under 15 minutes](/how-to-double-reading-speed/)
🧾 **Blogpost** \- [My favourite Apps](/my-favourite-apps/)
🎙 **Podcast Episode** \- [My favourite Apps](https://rss.com/podcasts/lernenlernen/594437/)
* * *
🎥 **Youtube Video -** Cool [episode](https://www.youtube.com/watch?v=DTYuoHcLB5A) of Yes Theory, a channel I've been following for a long time. This episode is about how to get out of your comfort zone by full darkness exposure for several days.
## ✍🏻 Quote of the week:
> One of the most helpful things you can do is ask yourself if the decision will matter five years from now, Peters adds. Relationships, houses, jobs — probably. But in five years, will you care that you chose the steak over the chicken, or picked the blue sweater over the red one?
From the article "[A Guide to Overcoming FOBO, the Fear of Better Options](https://forge.medium.com/a-guide-to-overcoming-fobo-the-fear-of-better-options-9a3f4655bfae)".
---
# Neurohackingly Trailer
> Neurohackingly Trailer
- Canonical: https://neurohackingly.com/channel-trailer/
- Published: 2022-08-28
- Updated: 2023-09-08
- Author: Lukas Zangerl
- Tags: podcast
[](https://podcasts.apple.com/ch/podcast/neurohackingly/id1639768300?ign-itscg=30200&ign-itsct=podcast_box_badge) [](https://podcasts.google.com/feed/aHR0cHM6Ly9tZWRpYS5yc3MuY29tL2xlcm5lbmxlcm5lbi9mZWVkLnhtbA) [ ](https://open.spotify.com/show/0EGwGELhsk4TQnZcjWAhhx)[](https://www.youtube.com/channel/UCOPBNUSX_4Z7l2Qc-FYMS3g)
## 🎙 About the episode
This is a weekly podcast where I talk about personal development. I will talk about how to optimize your lifestyle, become healthier, and how to develop a stronger [mindset](/mindset/). We will explore how to get the most out of our mind, brain, and [body](/do1000pushups/) through things like exercise, sleep supplementation, cold therapy, meditation, and so much more.
## ⭐️ Leave a review
🍏 If you enjoy listening to the neurohackingly podcast, I would really appreciate it, if you could leave a [5-star-review on Apple Podcasts](https://podcasts.apple.com/at/podcast/neurohackingly/id1639768300) even a few words (lessons learned, actions taken - any feedback) are highly appreciated.
📸 You can also message me personally on [Instagram](https://www.instagram.com/neurohackingly/), if you are interested in the topics I talk about on my podcast.
#### Transcript
Hello everyone and welcome to Neurohackingly. This is a weekly podcast where I talk about personal development. I will talk about how to optimize your lifestyle, become healthier, and how to really develop a stronger mindset. We will together explore how to get the most out of our mind, brain, and body through things like exercise, sleep supplementation, cold therapy, meditation, and so much more.
How cheeky it maybe sounds. But I'm on a mission. I'm on a mission to become the best version of myself, and my goal is to pull you along if you let me. If you really want to get out of your comfort zone and get the most out of your life, this podcast is definitely worth listening to. For me personal, I study business informatics and have more than 1000 hours of coaching experience with teams and also one on one coaching.
I'm a certified and a P trainer, mental and agile coach, and I'm working on personal development for over 10 years of my life. My podcast will be available on all major podcast platforms like Spotify, iTunes, and Google Podcasts. Links to that will be down in the video description or in the show notes.
I'd be glad if you can just leave me a short review on iTunes store and the way we can engage with comments on the podcast is usually on the you YouTube channel itself because you normally can't comment on past podcast listening platform. I hope you will enjoy that podcast and yeah, I'll see you around.
Bye-bye.
---
# Top Tools, Apps & Books
> Top Tools, Apps & Books
- Canonical: https://neurohackingly.com/my-favourite-apps/
- Published: 2022-08-25
- Updated: 2023-10-27
- Author: Lukas Zangerl
- Tags: tools, atomic-habits-summary
## 🔨 Gadgets and tools I use
🌞🎧 [Bose QuietComfort Ultra Earbuds](https://amzn.to/45bXc7z) I use in summer. I actually always have them in my ears. While learning, cooking, running, etc.
⛄🎧 [Bose QuietComfort 45 Headphones](https://amzn.to/3ZCDK2z) I use in winter. (they keep my ears warm)
📕 For reading, I love to use the [Kindle Paperwhite (16 GB).](https://amzn.to/46mRSjj)
💻 I am a fanboy of the Logitec MX Master Series. I own the [MX ANYWHERE 3S](https://amzn.to/3RCW3mh) mouse and [MX KEYS MINI](https://amzn.to/3rtB5M8) keyboard.
## Apps
Here, you can find apps that I use nearly daily.
### 📖 Reading
[Shortform](https://www.shortform.com/neurohackingly) - is the best book summary platform I know of. It provides one-page and extensive per-chapter summaries, audio narration, articles, and highlights.
I've been using Shortform for a while and now I’ve partnered with them as an affiliate! Use [my link for a 20% discount on the annual subscription](https://www.shortform.com/neurohackingly). That’s about 2 and half months of the service for free.
[Kindle](https://amzn.to/3g0fll9) - Did you know there is a Kindle app? - great for reading full books on your phone.
[Audible](https://amzn.to/3g9aKx0) (30-day free trial + 1 free audiobook) - **the single app I have used most often**,. When I get a book recommendation, I usually add it to my favorites on Audible after reading the summary on Shortform
[Medium](https://medium.com/@neurohackingly) - a platform with a lot of great articles about all different kinds of topics. Click the Medium Link to follow me. :)
[Readwise](https://readwise.io/i/lukas095) - connects with and **saves highlighted sentences** from your favorite reading apps like Kindle or Shortform. You can also **regularly receive highlights** you made on your Kindle by email. No more "highlighted and forgotten."
[Instapaper](https://www.instapaper.com/) - in [this article](https://fortelabs.co/blog/the-secret-power-of-read-it-later-apps/), Tiago Forte talks about the dark side of constantly reacting to outer stimuli. With Instapaper, we can save interesting articles and read them later.
If you want to know how to quickly and easily save articles, social media posts, YouTube videos, and podcast episodes for later, this video has a good explanation. We look at **how to use the best read-later app I know of.**
### 📓 Note-taking
[Notion](https://www.notion.so/product?utm_source=google&utm_campaign=2075789713&utm_medium=80211061801&utm_content=453572180157&utm_term=notion&targetid=aud-1188813422817:kwd-312974742&gclid=CjwKCAjwmJeYBhAwEiwAXlg0Af933OYpq7Y1f9F61QqcquCCaJlPmnbZqs99ONZ9VL8ZvuheQPd2RxoCpRQQAvD_BwE) - My favourite note-taking app, which serves as [my second brain](/how-to-build-a-second-brain/). Listen to [this episode](https://rss.com/podcasts/lernenlernen/558484/) if you want to find out more.
[Evernote](https://evernote.com/intl/de) - The note-taking app I use to capture notes before they get transferred into my second brain. The Evernote search function is very impressive. It searches in PDFs, pictures, and even handwritten notes.
[ToDoist](https://todoist.com/home?gspk=c2VtYW50aWNsYWJzNzMxNw&gsxid=xLX4ywSbbG9K&sid=1-g-CjwKCAjwmJeYBhAwEiwAXlg0AcEmAQAFFgklQ1BjcADp7mt4wV1mLvLr4_LFvH0sfsHrYlhddAeHsBoCTrQQAvD_BwE&utm_campaign=strategic_partner&utm_content=semanticlabs7317&utm_medium=strategic_partner&utm_source=partnerstack) - quick capture app of tasks to do.
[DAYONE](https://dayoneapp.com/) - has such a nice, simple design. I like how the font looks. It shows you how many times in a row you have made a diary entry. This is motivating.
### 🤓 Studying
[Forest](https://www.forestapp.cc/) - The Pomodoro technique is a powerful technique where you concentrate for 25 minutes on a task, followed by a 5 minutes break. It lets you track your progress with planting one tree per "pom session".
[Wingwave](https://wingwave.com/wingwave-app/) - positive melodies, mainly due to a left-right beat, decrease stress and increase creativity and concentration. [How it works.](https://wingwave-shop.com/en/pages/so-wirkt-wingwave-musik)
[Breathe](https://achim.io/breathe) - My favorite app for guided breathing exercises.
### 💪🏼 Health
[Headspace](https://www.headspace.com/?&utm_source=google&utm_medium=cpc&utm_campaign=9113508432&utm_content=97638145088&utm_term=414283104902&headspace&gclid=CjwKCAjwmJeYBhAwEiwAXlg0AQLGO0gAb-xbpylIJRc4zOa298aZNQfVrIAu6yPlaCs3aRpXO6dCdxoCf3oQAvD_BwE&gclsrc=aw.ds) - is the best single meditation app I have ever used. It has different meditation categories like Managing anxiety, Focus, Creativity, Balance, and so many more.
[f.lux](https://justgetflux.com/) - adapts the color of your computer's display, sunlight during the day, and warmth at night. Click here if you want to find out more about [how to improve your sleep.](https://rss.com/podcasts/lernenlernen/576437/)
### 🔑 Security
[SecureSafe](https://www.securesafe.com/de/privatkunden/uebersicht) - An app from Switzerland which I use for storing passwords or other numbers/words I can't remember.
### 🌟 Other
[Otter](https://otter.ai/referrals/WR9GA47Z) - the best AI software that translates speech to text. (referral link for 1 month for free)
[IFTTT](https://ifttt.com/) - Easy automation between apps
[Canva](https://www.canva.com/) - Designing beautiful whiteboards, logos, collages, etc.
---
# Scientific Speed Reading: How to DOUBLE Your Reading Speed in under 15 minutes
> Scientific Speed Reading: How to DOUBLE Your Reading Speed in under 15 minutes
- Canonical: https://neurohackingly.com/how-to-double-reading-speed/
- Published: 2022-08-23
- Updated: 2022-10-01
- Author: Lukas Zangerl
- Tags: productivity
### Instructions:
1. Use a book with standardized formatting. I used ["Deep Work" by Tim Ferris](https://www.amazon.de/-/en/Cal-Newport-ebook/dp/B013UWFM52/ref=sr_1_1?crid=BB6C9SNZCHM1&keywords=deep+work&qid=1661197762&s=digital-text&sprefix=deep+work%2Cdigital-text%2C75&sr=1-1), which is btw. a great book about the flow state.
2\. Count the number of words per line, for ten lines and divide the sum by ten. This will give you the average words per line. _My words per line = 10.4._
104/10 = 10.4 words per line
3\. Set your timer for **one minute** and read at a pace like you normally would.
_My score was_ _22 lines x 10.4 wpl (words per line) = 228wpm (words per minute)._
Based on [this article](https://psyarxiv.com/xynwg/) which analysed 190 studies (18,573 participants) the average reading speed per minute is 238wpm for non-fiction books and 260wpm for fiction books.
My normal reading speed in one minute
* * *
## 3 easy hacks to increase your reading speed
**👀 Step 1: Use your peripheral vision**
As we read **every word**, from the word "This" at the beginning of the line, till the word "text." at the end of the line our peripheral vision is wasted with blank paper.
> This is an example text.
Reading till the last word of a line wastes 20% of the peripheral vision
To fully use the capacity of our peripheral vision we can draw 2 vertical lines like this:
These are our new boundaries and we should now **read from vertical line to vertical line.** After having read 5 pages, move the lines in about one word as shown.
Now only one-third of the picture should be visible for the central vision.
_It is really hard at the beginning but with time you can see the words outside of the margins and your brain autocompletes the sentences._
* * *
**☝🏻 Step 2: Use a pacer (5 minutes)**
As you have probably heard our **eyes do not track in a straight line**, but jump to different fixation points. We should **have two fixation points** per line, one at the beginning and one at the end, so it takes less time to read.
For help, you can use a pen as a pacer underneath the words. As a consequence, you will not bounce back to a different line.
* * *
**🚀 Step 3: Raise your standard (5 minutes)**
Can you remember driving off a highway and when decelerating to 50km/h you realize that it feels like you are driving way slower? This is because you were adapting to the fast pace when driving on the highway. The same concept we will use for speedreading.
In the last 5 minutes, we are reading 10% faster than normal to don't understand what we are reading. I repeat: **This last step is not about comprehension, just about exercise.**
When you have completed the 3 Steps, retest your reading speed and get impressed.
> My word count after just 15 minutes of practicing improved by 68%, from 228wpm to 384wpm.
If you want to learn more about how to build habits that last (6-step guide), then I would recommend reading this [short blog post](/6-steps-daily-practices/).
## Resources:
I got the information from Tim Ferris and his blog posts.
[Speed Reading And Accelerated Learning](https://tim.blog/2009/07/30/speed-reading-and-accelerated-learning/)
[Speed Reading](https://tim.blog/2015/06/09/speed-reading/)
Here's the video.
---
# My ImPossible List
> My ImPossible List
- Canonical: https://neurohackingly.com/impossiblelist/
- Published: 2022-08-20
- Updated: 2025-09-11
- Author: Lukas Zangerl
- Tags: self-experiment, possible-list, list-impossible
This, my ImPossible List is a very personal page, but I believe in sharing it with you:
1. To **motivate and inspire** to create your own ImPossible List.
2. Because **making it public** increases the likelihood of me following through.
3. To entertain. 😋
> Unlike a bucket list, with the Impossible List, you can **incrementally work** your way up to achieve your higher goals in life. The ImPossible List is designed to **take action** right away.
You can find inspiring examples of other ImPossible Lists on the websites of [Thomas Frank](https://collegeinfogeek.com/about/meet-the-author/my-impossible-list/) and [Joel Runyon.](https://impossiblehq.com/impossible-list/)
**This is my ImPossible List, which is ever-evolving.**
* * *
### 🎧 My ImPossible List Podcast Episode (German)
My ImPossible List Podcast Episode
#### Last Update:
14/06/2025
## Personal Development Newsletter
Get Weekly Personal Development Practices you can read in 5 minutes, for free.
* * *
#### Current Focuses
✅ 3 Mental Focus I try to live by:
* Simplicity
* Action before Consuming (200%!)
* Everything is about learning and while enjoying the journey
✅ Optimize and automate consistent daily processes in life
✅ > 8h high quality sleep/night
✅ 10.000 steps/day
✅ [Blueprint Protocol mealplan](https://protocol.bryanjohnson.com/Recipe-Guide-by-Zero) (1st:Nutty Pudding, 2nd:SuperVeggie, 3rd: meal of choice from protocol mealplan)
✅ The evening is for fun, relaxation and recovery
✅ Exercise 4 times a week - 30 minutes ([Bryan Johnson Blueprint workout](https://www.youtube.com/watch?v=sYyVi-H-ozI)) 13/10/2024 - changed to my own workout plan from Peter Atilla's exercises + HITT mo, wed, fri
✅ 1-hour meditation 20 min. after workout or after waking (05.07.24), 13/10/2024 - 1h vipassana morning + evening
✅ [15-minute priming](/4-step-process-tony-robbins-does-every-morning/) to set me up for the day discontinued, journaling instead (13/10/2024)
✅ [Journaling](/the-toilet-thankfulness-journal/) (3 things I am grateful for)
❌ No adult movies
❌ No Netflix
❌ No alcohol
❌ No processed foods / no refined sugar
❌ No coffee after 4 p.m. quit coffee in April 2024
* * *
### Last Completed Goals
* Do a live workshop for > 100 people
Do a live workshop for > 200 people [More than 230 ppl (!!!) @ my Focus-Workshop)](/lifeos-w-ali-abdaal-day-1-p-2/) (February 2025)
* Do a talk in front of > 50 people [January 2025](/the-psychology-of-aligned-goals/)
* have a paid newsletter [December 2024](https://checkout.stripe.com/c/pay/cs_test_a1nb4Osg8edkLL0lMxSOQEqeqrtQG8J93WkagwvMbezqzd4Z2YMP70yzrg#fid2cXdsdWBEZmZqcGtxJz8nZGZmcVo0SW5HRmhNY0tmMzBxNnBKJyknZHVsTmB8Jz8ndW5acWB2cVp0PDBIR2ljf39OMUZKczVIS1VicUx0Z18nKSdjd2poVmB3c2B3Jz9xd3BgKSdpZHxqcHFRfHVgJz8ndmxrYmlgWmxxYGgnKSdga2RnaWBVaWRmYG1qaWFgd3YnP3F3cGB4JSUl)
### 💕 Social & Relationships
Visit a school-friend in another country
Weekly common cooking night
Change 1 Person’s Life For The Better
10 Year Highschool Reunion
Build a house at a lake with future wife
Make a 1-week vacation trip with my sister March 2024
Monthly review with which people I spend the most time with integrated into quaterly reflection (13/10/2024)
Be kind to myself 05.07.2024 ever evolving process, but definitely very good right now
### Minimalism
Count & document all my crap
### 🏋🏼♀️ Fitness & Health
Run a half marathon September 2023
Run a marathon March 2022 & September 2023
Run an ultramarathon (50km)
Run an Olympic triathlon June 2022
Run an Ironman 70.3 (currently training - Jan 24')
Run an Ironman
Learn Surfing October 2022
Swim across a wide river (min. 30 meters)
Swim across a big lake (min. 500 meters)
Swim across an ocean
Just start running (like Forest Gump) September 2023
Learn martial arts (preferably MMA)
Go Heliskiing (Canada)
Do 10 Pullups in a row September 2023
Do 15 Pullups in a row
Do 20 Pullups in a row
Do Hot Yoga
Climb a mountain wearing just shorts (like Wim Hof)
Do a split (currently streching every day - Jan 24')
Learn riding a unicycle
Measure every organ of my body
Fasting hike with my grandmother, grandfather, and Rüdiger Dahlke
### 🤯 Crazy Stuff
go skydiving
Europe's highest bungee jump (220m) June 2022
World highest bungee jump (260m)
Go swimming with sharks
Bike from Zuerich to Linz
Go backpacking for 1 week alone
Attend Vipassana August 2023
Break a World Record
Get something named after me
Take the AoA (Art of Accomplishment) course with Joe Hudson
Learning to welcome every emotion
### 🌼 Professional Goals
150 newsletter subscribers September 2023
300 newsletter subscribers October 2024
500 newsletter subscribers May 2025
1000 newsletter subscribers
5000 newsletter subscribers
10.000 newsletter subscribers
50.000 newsletter subscribers
interview a famous person
interview someone on my podcast every day for one month
5000 Podcast downloads April 2024
10.000 Podcast downloads
100.000 Podcast download
have a paid newsletter [December 2024](https://checkout.stripe.com/c/pay/cs_test_a1nb4Osg8edkLL0lMxSOQEqeqrtQG8J93WkagwvMbezqzd4Z2YMP70yzrg#fid2cXdsdWBEZmZqcGtxJz8nZGZmcVo0SW5HRmhNY0tmMzBxNnBKJyknZHVsTmB8Jz8ndW5acWB2cVp0PDBIR2ljf39OMUZKczVIS1VicUx0Z18nKSdjd2poVmB3c2B3Jz9xd3BgKSdpZHxqcHFRfHVgJz8ndmxrYmlgWmxxYGgnKSdga2RnaWBVaWRmYG1qaWFgd3YnP3F3cGB4JSUl)
this blog as a source of side income
be self-employed June 2024
Do a talk in front of > 50 people [January 2025](/the-psychology-of-aligned-goals/)
Do a live workshop for > 100 people
Do a live workshop for > 200 people [More than 230 ppl (!!!) @ my Focus-Workshop)](/lifeos-w-ali-abdaal-day-1-p-2/) (February 2025)
Do a live workshop for > 500 people
Do a live workshop for > 1000 people
Do a live workshop for > 5000 people
Do a live workshop for > 10.000 people
Do a live workshop in an arena of > 50.000 people
give a TEDx talk
Create my own supplement brand
Launch my own digital product Launched my [12-week productivity course "Die Produktivitäts-Werkstatt"](/deutsche-beitrage/) (13/10/2024)
write a physical book
write an e-book
Make a YouTube channel [summer 2022](https://www.youtube.com/@neurohackingly)
Publish an Online Course [March 2024](https://rss.com/podcasts/lernenlernen/)
Do my own NLP Practitioner
Do my own NLP Master
Do my own NLP Coach
Upload a producitivity-course on Skillshare
Create a productivity community with 5 people
Create a productivity community with 50 people
Create a productivity community with 100 people
Create a productivity community with 300 people
Create a productivity community with 500 people
Create a productivity community with 1000 people
Create a productivity community with 10.000 people
Create the biggest german-speaking productivity community
Meet Tony Robbins live
Leave something impactful
3 sustainable streams of passive income
5 streams of passive income
10 streams of passive income
### 📆 30-Day Challenges
Twelve 30-Day Challenges for the year 2024 [go to the 12 Challenges](/self-help-nuggets/)
Meditate 2h a day
Track everything I eat
Update a blogpost every day
Stretching January 2024
icebathing in my barrel in winter December 2023
no complaining
no caffeine May 2024
visualize every day in the morning [February 2024](/my-current-revolutionary-morning-routine-i-rev-am/)
perform one random act of kindness
Memorize a deck of cards
Learn lucid dreaming
Go without internet
Get 30 days of 100% sleep-score
### 🌏 Travel
Do an interrail through Europe Jan-Mar 2024
Visit Patagonia
Visit Japan
Visit a nordic country
Visit every Continent
Go swimming in every Ocean
### 🔮 Other
Type faster than 60 WPM
Learn Keyboard Shortcuts I can use every day (80/20 rule)
Juggle 3 balls summer 2021
Juggle 4 balls summer 2021
Juggle 5 balls
Take a professional-grade photograph of the Milky Way
* * *
That's it. I hope to have inspired to create your own list of impossible things to achieve.
If so, feel free to share it with me on [Instagram](https://www.instagram.com/neurohackingly/) or [Twitter](https://twitter.com/neurohackingly). I am happy about every message.
---
# How to stop overthinking
> How to stop overthinking
- Canonical: https://neurohackingly.com/how-to-stop-overthinking/
- Published: 2022-08-17
- Updated: 2023-10-06
- Author: Lukas Zangerl
- Tags: mindset
In today's world, we take so much for granted. We have everything in overflow. Especially our thoughts. **A human being has about 60.000 thoughts per day - and 90% of these are repetitive, according to the research of Dr. Fred Luskin.** Next time when you feel stressed and don't know what to do because you have so many thoughts racing through your brain, hold your breath and try not to breathe. I promise that you will only have one thought.
## Cold Therapy
The Wim Hof Method is a breathing technique that was developed by the dutch "Iceman" who holds several world records. As a young adult, he lost his beloved wife and thus started to treat his loss with cold therapy. He dug a hole into a frozen lake and sat in the freezing water for several minutes. He realized that when the body is exposed to the cold he does not think of his wife but just about how to survive.
Some month ago I attended a Wim Hof Workshop in Thun, Switzerland. Although I did not beat **Wim Hof's record of being exposed to ice for 1 hour, 52 minutes and 42 seconds** I was very pleased with the result of 2 minutes.
At the Wim Hof Workshop with Peakwolf
## Wim Hof Method breathing technique
Wim Hof developed a special breathing method that is great for getting more energy. It also helps you if you want to relax or fall asleep faster. Here you will find a guided breathing session with the Iceman.
The Wim Hof Method
Cold therapy and breath work is something that complements each other very well. It is like meditation because it lets me focus on myself, my body and my breath. This is when I am the most relaxed and have great ideas and thoughts that pop into my mind.
Are you interested in challenging yourself? If yes, then feel free to look at [my Impossible list](/31daychallenge/), where I try out **31 challenges in 31 days.**
---
# What is NEUROHACKING?
> What is NEUROHACKING?
- Canonical: https://neurohackingly.com/what-is-neurohacking/
- Published: 2022-08-06
- Updated: 2022-10-01
- Author: Lukas Zangerl
- Tags: health-fitness
Neurohacking is the science and art of upgrading the mind, brain, and body for more optimal conscious experiences and capacities. In this article, you will learn the basics of neurohacking. Furthermore, I will introduce you to the Integral Model for Cognitive and Emotional Well-being.
**Neurohacking is about human optimization.** It is not only about each individual getting more beauty and joy out of life, but rather about the compounding result of people benefiting from each other. If you are in a better state, I am sure you will also treat other people better.
Most of the neurohacking methods are relatively easy to practice. Of course, there are technologies on the market that cost hundreds, if not thousands of dollars. However, research suggests **practicing the fundamentals first because they bring the highest benefits.**
# The Integral Model for Cognitive and Emotional Well-being
The four quadrants of Neurohacking
Cognitive and emotional well-being is split into four quadrants. In the middle, the fore-shaded areas are the fundamentals to practice in each quadrant to upgrade your mental well-being. **They constitute about 80% of mental well-being.** The fundamentals are very inexpensive, and almost everyone can do them. Outside the shaded areas, you can see the advanced strategies, which comprise about 20% of our well-being.
## Two Key Concepts:
1. Focus on the foundations (shaded areas) before considering the advanced options.
2. **All four quadrants' foundations must be completed before any well-being focus area becomes sustainable.** Focusing on the foundational and advanced exercises of mind care and not even on the fundamentals of your body, the improvements of mind care will not be sustainable - all quadrants\` foundations must be completed first.
# The four quadrants
## Mind Care
Mind Care is to **upgrade your mental state through mental practices** that enhance the quality of your thinking. Some examples:
* meditation,
* a creative expression like painting,
* internal reflection like journaling and
* visualization
## Body Care
Body Care involves something physical to optimize the mental experience. **This quadrant lays the foundation for energy, focus, and health to improve other focus areas.**
The three core fundamentals are:
* sleep,
* nutrition and
* movement
More advanced subareas to experiment with are nootropics and biofeedback.
## Relationships
**“We are the average of the five people we spend the most time with”** - one of the fundamental truths. Suppose you combine the annual income of those five people and divide it by five. In that case, chances are this is approximately the same income you earn.
Things to look at:
* the company you keep/give,
* time with yourself and
* studying human behavior science.
## Environment
The environment includes all aspects of our daily experience that are not covered in the care of mind, body, and relationships. **When paying attention to your environment, you can increase the potential for improvement in the other focus areas.** For example, suppose you avoid blue light 2-3 hours before bedtime. In that case, your sleep quality will increase.
Other environmental factors are:
* air quality,
* sleeping conditions,
* time in nature and
* interior design.
If you want to know more about how to develop yourself further I would recommend to [check out this article](/nlp-for-self-development/) where I talk about how to use NLP to transform your life (in a more than positive way).
---
# My Weekly Review
> My Weekly Review
- Canonical: https://neurohackingly.com/weekly-review/
- Published: 2022-08-03
- Updated: 2023-10-15
- Author: Lukas Zangerl
- Tags: productivity
**Table 1: Outline of the Article**
Introduction
What is a weekly review?
Why is a weekly review important?
Setting aside time for a weekly review
Step-by-step guide to a weekly review
1\. Reflect on the past week
2\. Celebrate successes and learn from failures
3\. Review goals and progress
4\. Plan for the upcoming week
5\. Prioritize tasks and create a schedule
6\. Clear your physical and digital spaces
7\. Take care of yourself
Conclusion
FAQs
1\. How long should a weekly review take?
2\. Can I do a weekly review on any day of the week?
3\. What if I don't have time for a weekly review?
4\. Should I involve others in my weekly review?
5\. Can a weekly review improve productivity?
**Table 2: Article**
# My Weekly Review
Have you ever felt overwhelmed by the chaos of daily life? Do you feel like you're constantly trying to keep up with tasks, deadlines, and responsibilities? If so, it may be time to introduce a weekly review into your routine.
## What is a Weekly Review?
A weekly review is a designated time where you reflect on the previous week, evaluate your progress, and plan for the upcoming week. It's an opportunity to take a step back, regain clarity, and ensure you're heading in the right direction.
## Why is a Weekly Review Important?
A weekly review is crucial for maintaining productivity, managing goals, and reducing stress. It allows you to identify what worked well and what didn't, giving you the chance to make necessary adjustments. Additionally, it helps you stay organized, focused, and aligned with your long-term objectives.
## Setting Aside Time for a Weekly Review
To make the most out of your weekly review, it's essential to set aside dedicated time for it. Find a quiet and comfortable space where you can focus without distractions. Whether it's on a Sunday evening or Monday morning, choose a consistent day and time that works best for you.
## Step-by-Step Guide to a Weekly Review
### 1\. Reflect on the Past Week
Begin by reflecting on the previous week. Take a few moments to think about your achievements, challenges, and any lessons learned. This reflective practice helps you gain insight into your progress and identify areas for improvement.
### 2\. Celebrate Successes and Learn from Failures
Acknowledge your successes and take pride in what you have accomplished. Celebrating achievements boosts motivation and confidence. Similarly, analyze any failures or setbacks, understanding what went wrong and how you can avoid similar situations in the future.
### 3\. Review Goals and Progress
Evaluate your short-term and long-term goals. Are you on track? If not, reassess and adjust your goals accordingly. It's important to stay flexible and adapt to changing circumstances.
### 4\. Plan for the Upcoming Week
Look ahead and plan for the upcoming week. Identify key tasks, projects, and deadlines. Consider any appointments or commitments that need your attention. Set clear objectives and outline the steps needed to achieve them.
### 5\. Prioritize Tasks and Create a Schedule
Review your to-do list and prioritize your tasks based on urgency and importance. Break them down into manageable steps and assign deadlines. Create a schedule that allows sufficient time for essential activities while maintaining a healthy work-life balance.
### 6\. Clear Your Physical and Digital Spaces
A cluttered environment can negatively impact your productivity. Take a moment to declutter and organize your physical and digital spaces. A clean and organized workspace promotes focus and mental clarity.
### 7\. Take Care of Yourself
Remember to prioritize self-care during your weekly review. Consider activities that help you relax, recharge, and maintain your overall well-being. Whether it's exercising, practicing mindfulness, or spending time with loved ones, make self-care a non-negotiable part of your routine.
## Conclusion
Incorporating a weekly review into your life can bring immense benefits. It provides an opportunity to reflect, plan, and prioritize effectively. By dedicating time to review your accomplishments, set goals, and ensure alignment with your values, you'll experience increased productivity, reduced stress, and a greater sense of control in your daily life.
## FAQs
1. **How long should a weekly review take?**
A weekly review can range from 30 minutes to an hour, depending on individual preferences and the volume of tasks and goals to review.
2. **Can I do a weekly review on any day of the week?**
Absolutely! Choose a day that suits your schedule and allows you to have a quiet and uninterrupted time for reflection.
3. **What if I don't have time for a weekly review?**
It's crucial to prioritize and make time for a weekly review. Even a small investment of time can yield significant benefits in your productivity and overall well-being.
4. **Should I involve others in my weekly review?**
Involving others can bring a fresh perspective and accountability to your weekly review. Consider sharing your goals and progress with a mentor, colleague, or friend who can provide insights and support.
5. **Can a weekly review improve productivity?**
Yes! A weekly review helps you identify inefficiencies, streamline your workflow, and ensure that your efforts are aligned with your goals. It enhances your productivity by keeping you focused and organized.
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# 5 secret study tips you probably never heard about
> 5 secret study tips you probably never heard about
- Canonical: https://neurohackingly.com/study-techniques/
- Published: 2022-08-03
- Updated: 2023-10-24
- Author: Lukas Zangerl
- Tags: study-techniques
Learning how to learn is so close to my heart because it can be applied to all areas of life.
Learning strategies and studying tips from my 20-year learning career:
## 5 secret study tips you probably never heard about
### 🤸🏼♀️ Study tip #1: VAKOG
VAKOG is an acronym for visual, auditory, kinesthetic, olfactory, and gustatory.
The more senses you use when studying, the better you consume and retrieve new information. Learning is suddenly exciting because you ask yourself, "How can I best remember this information? Which sensory channel do I want to associate with it?"
### 📷 Study tip #2: We think in pictures
I usually find looking at pictures or graphics to understand new information most accessible.
All those facts and details are packed into this little picture. Sometimes, I even see these pictures or graphics before me when trying to find answers for my exams. This is because 50% of our neurons process visual information.
### 🤣 Study tip #3: Manage your state
Humans can absorb information best when they are in a good state.
This is why it is so important to be in a good mood when sitting at your desk. In Neurolinguistic Programming, this is called state management (my favorite subject when discussing NLP). Here are my most common techniques to catapult me from a stuck state into a resourceful state:
* taking a cold shower
* priming my brain with Tony Robbins (caution, very addictive 😀)
* bouncing my chest like King Kong
* think about all the things I am grateful for
* Dancing to motivating music, check out my Spotify playlist:
My Workout Playlist
I will have a future article about state management and how you can live more joyfully.
### ✍🏼 Study tip #4: Scoping the subject
When learning new information, it is essential to skim the book/script to get a general idea of the structure.
Your brain now knows the available content and structure of the book and can organize the information better. From big to small is what they always told us in pilot school. After skimming the book, you will know where to put the information you are reading, and you will be surprised how much more information you will suddenly understand.
### 🍃 Study tip #5: Switch up your workplace
If you study a subject for a certain amount of time, sooner or later, there will probably be thoughts like: "It's always the same—every single day. "
I've discovered it's much easier to get going when I change locations and don't spend all day in my room. One day, I go to Starbucks; the other day, I spend at the library, and the next, in a meadow. It's amazing what a slight change of scenery can do for you. Your brain will thank you.
I would recommend trying one of the five tips at a time. Give yourself time and be gentle with yourself.