My Top 10 Takeaways from Kwik Brain Episodes

HIGHLIGHT 1: Creating New Habits with BJ Fogg (Episodes 15 & 17)

• We did 2 episodes with BJ Fogg, about starting and stopping new habits: why is it difficult to create a new habit? Why is difficult to break an old habit?
• First, you create your habits, then your habits create you.
• Explained the B=MAT formula for habit change.
• B=behaviour, the behavior you want, or have.
• M=motivation: we’re more likely to stay on a course if we’re motivated to do so. To assess our motivation we can rate it on a scale of 0 to 10. Then ask yourself: what do I need to do to increase this motivation? Would an incentive help?
• A= ability: your training and competence in the behavior, having the ability helps to implement the desired behavior.
• T=trigger: this is a very practical step, a prompt that gets you to do the behavior. To eliminate a behavior, you can take the trigger out of your home. To start a behavior, you can add a trigger e.g. if you want to work out, keep running shoes where you can see them.
• Episode 15: How To Create New Habits Fast with Dr. Fogg
• Episode 17: Breaking Bad Habits That Hold You Back with BJ Fogg

HIGHLIGHT 2: Sleeping Smarter with Shawn Stevenson (Episode 25)

• This episode was all about how critical sleep is to our health and performance
• Appalachian State study: when is the best time to exercise? 7am! Try getting into the habit of doing some form of exercise at 7am to get the heart rate—it doesn’t have to be a huge workout!
• Episode 25: Sleep Smarter, Faster, and Deeper with Shawn Stevenson
• Episode 27: How To Sleep (Even) Smarter – Q & A with Shawn Stevenson
• Check out our other previous episodes on sleep with Dr. Michael Breus & Ben Greenfield

HIGHLIGHT 3: Goals Done Right with Dr. Jeff Spencer (Episode 29)

• This episode was all about having the right goals—not just ‘SMART’ goals!
• Remember: you can’t hit a target you can’t see
• Grit: if you’re persistent you can get it, but if you’re consistent you can keep it
• R: relevant, I: indicators, G: gravity (what is pulling you towards this goal?), H: height, T: time
• Episode 29: ‘Goals Done RIGHT’ with Olympian Dr. Jeff Spencer
• Episode 33: Developing Grit with Olympian Dr. Jeff Spencer

HIGHLIGHT 4: How To Supercharge Your Brain & Your Life with Brendon Burchard (Episodes 35, 36, 37)

• In these episodes, we break down the 10 drives that make you feel alive!
• These episodes will make certain things obvious to you: why you feel tired, or uninspired
• Episode 35: Supercharge Your Brain & Life with Brendon Burchard (Part 1)
• Episode 36: Supercharge Your Brain & Life with Brendon Burchard (Part 2)
• Episode 37: Supercharge Your Brain & Life with Brendon Burchard (Part 3)

HIGHLIGHT 5: Eliminate Stress & Make Anxiety Disappear with Nick Ortner (Episode 38)

• Check out the video with Nick taking us through the tapping here!
• This episode was all about demonstrating the emotional freedom technique, and guides you through eliminating a negative thought using a tapping technique—it will help you to transcend negative thoughts and situations!
• Episode 38: Eliminate Stress and Make Anxiety Disappear in Minutes
• Episode 39: Wipe Out Negative Thoughts & Limiting Beliefs

HIGHLIGHT 6: The Best Time To Do Anything with Dr. Michael Breus (Episode 43)

• This episode is all about chronotypes and Dr. Breus’ work assessing the different ‘time types’ in our bodies (e.g. night owls and early birds), and the effect this has on hormone production and ideal times for us to do certain activities
• By learning more about chronotypes we can learn what times will help us to get the best returns from what we do (e.g. sleeping, reading, answering emails, eating) based on our individual body type!
• Episode 43: The Best Time To Study & Learn with Dr. Michael Breus

HIGHLIGHT 7: How To Fix A Broken Brain with Dr. Mark Hyman (Episodes 51 & 52)

• We get a lot of questions from listeners identifying with Jim’s earlier struggles, so we brought in Dr. Mark Hyman to address fixing a broken brain
• We discussed things to add and things to take away to help your brain e.g. the power of food and removing the toxins from your brain and body
• We provided some practical advice to get you started e.g. eating broccoli, saunas, charcoal
• Episode 51: Fix A Broken Brain with Dr. Hyman (Part 1)
• Episode 52: Fix A Broken Brain with Dr. Hyman (Part 2)

HIGHLIGHT 8: Creating Smart Learning Organizations & Teams with Vishen Lakhiani (Episode 55)

• This was a popular episode because many of you wanted to help people in your life utilize their potential and find their passions so they feel lit up when they’re working
• Vishen presented a framework to help people find their drive
• 1) Experience goals: what experiences do your team want to be able to enjoy?
• 2) Growth goals: who do they have to become to be able to have those experiences?
• 3) Impact or contribution goals: what impacts goals do they have? When they’re growing, they have more to give!
• Remember you learn to earn to return. Or, this can be phrased as be, do, have, share: once you are a certain thing, you can do the behaviors, have the results, and then finally share the results with other people
• We talked about the power of growth, giving, grit, and gratitude
• If you have a team or you would like to get passionate about learning and growing, this is the episode for you!
• Episode 55: Create Smart Learning Organizations & Teams

HIGHLIGHT 9: Imagination for Courage, Creativity & Change with Beth Comstock (Episode 79)

• This episode was all about using imagination at work and in your everyday life
• We discussed failure, the power of mistakes, how to be willing to make mistakes and how to have the courage to express ideas
• As Beth said: “If failure is not an option, then neither is success.”
• Reframe failure, when a child falls they don’t give up and say: I’m not going to walk anymore”, but as adults, we can develop learned helplessness
• If you want to apply imagination to make changes in your life, your career, or you want to work towards having greater courage and creativity, this is the episode for you!
• Episode 79: Imagination for Courage, Creativity & Change with Beth Comstock

HIGHLIGHT 10: KNOWLEDGE IS POTENTIAL POWER

• Check out the episodes that you feel pulled towards, that inspire you the most!
• One thing all these experts would agree on is that knowledge is not power, it only becomes power when you utilize it.
• Whether it’s podcasts, speed reading or online programs: none of it works unless you work!
• To help you with inspiration and motivation to take on new challenges and change your habits, in coming weeks we’re going to be doing something special with a new Kwik Challenge! Go to kwikchallenge.com to get all the details!

Thank you for making this podcast so successful! Every time you listen, share, subscribe and leave a review, it gives our team joy—we know what’s in this podcast and we know what is in you! Your life is like an egg: if it’s broken by an outside force life ends, if it’s broken by an inside force, life begins. Great things begin on the inside! You have genius inside you, you have greatness inside you, and today would be a great day to let it out!

CHALLENGE

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