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The full collection of explorations.

On Calling People When You “Don’t Have Much To Say, Though…”

I had a moment twice today when I was thinking about calling someone and then thought to myself, “Ehhh… I don’t really have much to say though…”

But, I forced myself to call them anyway—in both instances.

The first call ended up lasting about 15 minutes.

And the second call ended up lasting 45 minutes.

…It was a reminder that I don’t have to have the whole conversation figured out ahead of time.

…All that’s needed is an intention, a simple train of thought or question, and a willingness to listen.

The rest tends to take care of itself.


P.s. ICYMI you can read the best of what I posted to MoveMe Quotes last week here.

The “Two Minute Thirty Second” Experience

When the martial arts association I’m a part of runs tournaments, we typically offer two or three divisions that students can choose to compete in: forms, sparring, and some type of specialty theme (i.e. board breaking, weapons, synchronized forms, etc).

Most students do the standard forms and sparring.

A form is a pattern of moves, traditionally taught as a means to practice self-defense without needing a partner, that typically takes around 30 seconds to complete.

Our style of sparring is point-based where students use martial arts techniques to strike target areas to accrue more points than their opponent… it’s single round elimination, bracket style, and one match lasts around two minutes.

When meeting with the judges today, one concept we—as an association—really wanted to communicate was let’s make sure none of our students have a “two minute and thirty second” experience.

In other words, let’s make sure nobody gets a bare minimum experience.

…Because it often happens where a student will arrive, do their form (30 seconds-ish), spar and lose their first match (2 minutes), and be… done.

Our goal was to be proactive in how we upped the students’ time and experience while at our event. This includes time spent with students warming up, checking forms, practicing sparring prior to their division start as well as giving them specific feedback, drilling certain concepts, and consoling those who needed it afterwards.

I felt like this was worth sharing today because it applies to so many aspects of life.

…In what domains are you only giving the bare minimum experience?

How can you be more proactive and up the time spent and value added in those domains?

The Ego Loves To Win

Winning is great. The ego loves it.

But, imagine getting to a place where you no longer feel the need to win…

A place where you can still challenge yourself… still push the boundaries of your potential… still create art and express yourself fully… still succeed in building a life you’re proud of… still explore the depths of what it means to be human…

But, in a way where you don’t have to (or feel the need to) beat others in the process.

…Maybe winning is about more than getting first place.

If You’re Going To Rep… Rep Right.

While helping my students get ready for a tournament this weekend, we spent some time talking about the difference between reps and visualization reps.

They are NOT the same thing.

A rep is mindless… it’s intention-less… it’s muscles being moved around by signals from a distracted brain.

A visualization rep is the opposite.

A visualization rep is mindful… it’s completely intentional… it’s your whole being moving through a sequence that you can see in your mind, feel in your body, and connect to with your soul.

The time it takes to actually do each of these reps is identical. But the ROI is exponentially in favor of the visualization rep.

The only difference… is the minor investment required up front to connect to the future moment… The moment when the rep will be used in its most desired way… to unlock a feeling that only that well performed rep can unlock… to realize an untapped side of your potential that only that well executed rep can realize.

And what does the minor investment upfront entail? Exactly what it sounds like… careful visualization.

Visualization of the environment… the people… the sounds… the smells… the textures… the feelings. And then the moment when the rep is about to be called upon… the moment when the heart beats fast, the palms get sweaty, and the thinking clouds up… And then the moment when the decision is made to take a deep breath… and do it.

A rep done from THIS headspace is NOT equal to a rep done while thinking about what’s for dinner.

The mindset is this: If you’re going to do it… do it right.

Relationships Are Like Social Media Feeds

The relationship you have today will not be the relationship you have tomorrow.

Not with your spouse, your girlfriend/boyfriend, your parents, your siblings, or yourself.

Relationships change as quickly as your social media feed.

And like your social media feed… what direction your feed goes depends entirely on how you interact with your feed today.

…Not in how you intend to interact with your feed or how you plan to, hope to, or want to interact with your feed… but in how you actually interact with it.

Invest in better content, connect with better people, better utilize block/mute/unfollow… grow. Do the opposite… regress.

Invest in better experiences with people, take more initiative in surrounding yourself with better influences, better enforce your boundaries and prioritize your mental health… grow. Do the opposite… regress.

Nothing ever stays the same. Remember this as you’re deciding how you want to actually act today.

So… Many… Keys…

When I think about learning piano… it feels daunting.

Like… there are so… many… keys…

But, then I remembered how good I am at typing.

…And how much smaller a key is on a keyboard vs a key on a piano.

…And it came back to me how I once felt daunted at the prospect of learning how to type without looking and with more than two fingers.

…And I realized that, today, I can type lightning fast, without looking, and with all of my fingers.

This is what people mean when they say perspective changes everything.

In the snap of my fingers I went from a feeling of hopelessness about learning something new to a self-confidence that’s not fluff based… but evidence based… that stands up against the tests and challenges of my ego as it tries to keep me confined within my comfort zone.

…And it really can happen that fast.


Inner work prompt: …What’s something that feels daunting to you in your life right now? Are there any evidence based experiences or scenarios that you can reference that might change your perspective on that?

Hardening Your Mind

When I lift weights… time crawls.

When I train martial arts or play a sport… time flies.

Some people will tell you to only do the things that make time fly.

…After all, why suffer your way through exercise, for example, when you could be getting it in in a fun way?

And while there’s absolutely nothing wrong with choosing the fun route… there is something to be said about learning how to discipline yourself to endure the type of temporary suffering that leads to lasting benefits/rewards, too.

Because once you can learn to do it for, again, weight lifting as an example… not only will you be hardening your body… but, you’ll be hardening your mind.

And a hardened mind isn’t only useful for lifting weights…

It’s one of the most useful tools for every single other endeavor you ever come across in life.