86Thousand400: Tools of Titans, Habits

Laird Hamilton (Big wave surfer), Gabby Reece (Women's Volleyball), Brian MacKenzie (Founer of Crossfit Endurance)

Practice going first:

- People are nicer than they look, but you have to go first

- If you run into an asshole in the morning, you ran into an asshole. If you run into assholes all day, you're the asshole

- Tim will often write "GO FIRST" in morning journal as a daily prompt

Advice from Laird:

- Stop drinking now. Stop drinking right now and patent all your ideas...and exercise compassion every day

James Fadiman (Psychedelic Research)

- MDMA: "It's not exactly a psychedelic because you don't leave your identity behind, but it is the single best way to overcome intractable post-traumatic stress disorder"

- The noun "enthogen", meaning "generating the divine within," - Popular alternative to the term "psychedelic."

What does it Feel like?

"If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present." - Lao Tzu

Paul Levesque (Triple H - 14 time WWE world champion)

Overcoming Jet Lag

- When he landed, check into hotel and ask them if the gym is open and can he go train? Even if it was to get on a bike and ride for 15 minutes to reset things. I learned early that it seemed any time I did that, I didn't get jet lag."

Worrying about it now isn't going to change a damn thing

- "My work isn't done tonight. My work was done 3 months ago, and I just have to show up."

Tools for faster and better sleep

- Honey and Apple Cider vinegar: Tim's go to tranquilliser beverage is simple: 2 tablespoons of apple cider vinegar and 1 tablespoon honey, stirred into 1 cup of hot water. Pre bed cocktail.

Morning Rituals

- The 5 to 10 reps are not a workout. They are intended to "state prime" and wake me up. Getting into my body, even for 30 seconds, has a dramatic effect on my mood and quiets mental chatter

- Preferred exercise is push ups with ring turn out, as it nicely lights up the nervous system. Often also take a 30 - 60 second pure cold shower after this, a la Tony Robbins

Morning Pages or 5 Minute Journal

- To be answered in the morning:

- I am grateful for...1, 2, 3

- What would make today great? 1, 2, 3

- Daily affirmations. 1 am...1, 2, 3

- To be filled in at night:

- 3 amazing things that happened today...1, 2, 3

- How could I have made today better? 1, 2, 3

- When you answer "I am grateful for...," Tim recommends considering four different categories

- An old relationship that really helped you

- An opportunity you have today

- Something great that happened yesterday, whether you experienced or witnessed it

- Something simple near you or within sight eg a beautiful cloud

Tony Robbins (Performance Coach)

Morning "Priming" instead of meditation

- Upon waking, Tony immediately goes into his priming routine, which is intended to produce a rapid change in physiology: "To me, if you want a primetime life, you've got to prime daily."

- Cold water plunge (Tim uses quick cold shower 30 - 60 seconds)

- Breathing exercises. 3 sets of 30 reps. Seated technique similar to rapid nasal "breath of fire" in yoga, but he adds in rapid overhead extension of the arms on the inhale, with the elbows dropping down the rib cage on the exhale

- Alternative: "Breath walking." This is vintage Tony, but Tim still uses quite often when travelling. Simply walk for a few minutes, using a breathing cycle of 4 short inhales through the nose, then 4 short exhales through the mouth

- Tony does 9 to 10 minutes of meditation in the morning. It's about cueing and prompting enabling emotions for the rest of the day

- "There's no excuse not to do 10 minutes. If you don't have 10 minutes, you don't have a life."