We are excited to bring you one of our "Best Of" episodes from 2024, where we delve deep into the fascinating world of neuroscience and mindset with our guest, John Assaraf. In this re-release, John shares his profound wisdom on how our brains function and how structuring our thoughts can lead to the successful achievement of our goals. We revisit the brain’s built-in GPS system, the importance of self-awareness, stress management, and the incredible concept of "innercising." This discussion was incredibly insightful, and we are confident you'll gain valuable takeaways to apply in your own life and business.

Understanding the Brain’s GPS for Goals

John shared how our brain works like a GPS system when it comes to achieving goals. It needs to know what we want to achieve, why it’s important, how we’ll get there, and when we want to achieve it. He introduced the role of dopamine, which our brain releases when we anticipate achieving a goal, acting as a motivator to keep us going. This biological understanding provides clarity on setting clear and detailed goals to stimulate the brain's built-in mechanisms successfully.

The Role of Stress and How to Manage It

John emphasized the impact of stress and how it can lead to anxiety if not properly managed. Our brain tends to anticipate failure, creating stress and anxiety. He shared the GOPA method—Goals, Obstacles, Plan, Action—to help prioritize tasks and take effective steps forward. John also noted that recognizing when stressors exceed our capacity is crucial. By addressing these stressors and demands, we can prevent them from hampering our progress.

The Subconscious Mind and Its Automation

The subconscious mind plays a significant role in automating our everyday tasks, allowing our conscious mind to save energy. John explained that our subconscious mind operates based on the patterns we’ve created, whether positive or negative. Repeated disempowering thought and behavior patterns can lead to the creation of disempowering habits. By becoming self-aware, we can consciously retrain and reprogram our subconscious mind to shift towards more positive and empowering thoughts and behaviors.

Neuroplasticity and How to Rewire Your Brain

John discussed neuroplasticity, the brain’s ability to form new neural connections throughout life. This means we can deliberately create new neural patterns beyond the age of 12-13. Most of our behaviors are automated based on subconscious programming, influenced by our beliefs, fears, self-image, and lack of knowledge or skills. John highlighted the importance of upgrading our beliefs, regulating our emotions, improving our self-image, and continuously acquiring new knowledge and skills for personal development.

Commitment vs. Interest in Achieving Goals

One of the key takeaways from our conversation was the difference between being interested in a goal and being committed to it. Commitment means doing whatever it takes to achieve the goal, such as upgrading your knowledge and skills and seeking help when needed. John stressed that the resources and information needed to achieve our goals already exist; it’s our level of commitment and having a strong enough reason why we must achieve the goal that makes the difference.

Visualization and Innercise Techniques

Visualization played a significant role in John’s approach. He introduced the concept of "innercising," which involves daily practices to activate specific neurons through language patterns, emotional centers, and positive visualization. One technique John shared includes taking deep breaths and using affirmations to stimulate the brain’s motivational and behavioral centers. This practice helped him achieve success in various areas, including sports and personal transformation. According to John, it takes consistent innercise over 66 to 365 days to create a new habit and reinforce new neural patterns.

Personal Transformation and Overcoming Obstacles

John shared his inspiring personal transformation journey, detailing how he overcame significant obstacles such as a massive business breakup, quitting alcohol and sugar, and losing weight. He attributed his success to setting a clear vision and goals, developing strong beliefs and strategies, and building supportive habits. The combination of inner (mental) and outer (action-based) game was instrumental in his transformation. He also highlighted the importance of stress management and innercises as crucial tools for achieving personal and professional goals.

John has taught behavioral neuroscience and psychology to over 100,000 students over the past 10 years through various programs and platforms. His book "Innercise" has been very popular, achieving number one on Amazon in the mindset arena. He also developed an Innercise app, offering various exercises to improve different aspects of life.

Useful Resources from John Assaraf:

• John Assaraf's book "Innercise"
• Check out the Innercise App
• See the latest from John Assaraf

In summary, this episode offers a deep dive into how understanding and effectively using our brains can lead to achieving our goals. John Assaraf’s practical advice on structuring your thought processes, managing stress, and retraining your subconscious mind provides actionable steps you can take starting today. Remember, by upgrading our beliefs, regulating our emotions, and staying committed, we can develop habits that align with our goals and lead to success.

Thank you for tuning in, and I’m excited to bring you more insightful discussions in future episodes of Hustle and Flowchart. Stay mindful, stay motivated, and keep hustling!

Two Other Episodes You Should Check Out

• How To Build Tiny Habits That Stick with BJ Fogg
• Harnessing Intuition: Masculine and Feminine Energies in Business with Molly Hamill

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• Want us to build your clone for you? We’ll handle setup, testing, and integration so you can launch fast. Head to HustleandFlowchart.com/interest to get started!
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I want you to imagine the goal.

And I want you to see yourself already having achieved that goal.

Just imagine like a Hollywood actor or actress would imagine a role.

I want you to imagine in your mind's eye and just feel that you're at your

ideal weight if that's what you want.

I want you to feel the energy around that.

I want you to see yourself looking at yourself in the mirror

and feeling proud of yourself.

If it's a business goal, Okay, whether it's to level up your business systems

and processes or to reach a certain income level or to build up, just imagine as if

it already happened and you were sitting there feeling so proud and people were

sharing with you how proud they are of you and like, wow, how did you do that?

Feel the success in advance for any goal that you want right now.

What, if you could wire your brain for success and actually rewire it.

So if you're feeling stuck, if you ever feel like you're unable to make your

goals happen, actually achieve them.

Maybe you have trouble even starting your procrastinating.

I get, I get that all the time.

I mean, you know, a lot of the thinking happens, but the doing might not follow.

So what if you can rewire all of that and make that brain of.

Here's a GPS for success.

I mean, that's ultimately what we are set up to do with what we want.

So I am rerunning this episode here because it was one of

the most popular episodes with everyone listening and watching.

And also for myself, this is my good buddy, John Assaraf.

He is back on the show where rerunning this from earlier this year.

And he has been a hit the last two times.

He's been on this podcast and the guy he's at a local mastermind of mine

called Speakeasy here in San Diego.

And I chat with him very often.

Every single time at the events.

I always give a big hug because the guy is.

He's so generous.

He's full of knowledge.

And here on this episode, he's going to break down how the brain works

specifically, how you know you have neuro-plasticity so you have the

ability to change how the wiring is actually firing in your head.

So you have the choice to get unstuck right now.

And John actually walks us through.

Uh, life or a life, but a real time exercise on the spot where you can

follow along and actually practice this right now in this episode.

So you will enjoy continue on before you do hit the pause button.

I want to shout out my digital clone.

So this was built using the delphi.ai platform.

I'm an advisor of the company.

I love them then using it for two years.

And I want you to try out my AI clone.

I mean, you could literally talk with it.

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Voice chat and you can video time via FaceTime with it.

Video time for sure.

Video.

Time and, um, basically it's totally free.

It's trained on every episode of this podcast and way more hit pause, go

to your browser and type in hustle and flowchart.com/clone that's

hustle and flowchart.com/c L O N E.

Totally free.

Go try it out.

Let me know what you think.

We, my team and I also build these things out for a bunch of people.

So reach out to me, Joe, at hustle and flowchart.

If you want to chat about that.

Happy to help you out.

Into the episode with my buddy, John.

All right, John, this is round two.

We're back.

How are you doing, my

Hey, so great to be back.

I love it.

I know it's been, it's been a handful of years.

Obviously dropped a, a person that used to stand or sit next to me, Matt.

Um, and yeah, I know we go, you know, now the mastermind, uh,

we see each other pretty often.

So I've been, so I've been loving everything you've been putting out lately.

Thank you.

got to shout out your innercise book.

I know that's a handful of years old at this point and it's

still obviously tested time.

You know, it has so

number number.

It was number one on Amazon, uh, in the mindset arena and really, you know, the

neuroscience of success and performance.

So yeah, thank you.

Oh, of course.

And I feel like that it's becoming more popular now, right?

Like neuroscience, you hear people like, you know, Andrew Huberman

talk about this, you see all these neuroscience popping up and I love it.

And you've been doing this for, I don't know how many years.

I mean, you tell me,

And 10 years of, uh, you know, taking the behavioral neuroscience passion that

I have in the psychology passion I have.

And talking about it, teaching it, uh, over a hundred thousand students have

been, you know, training their brain with my programs for, for ten years.

And, um, and so yeah, it's great to see that it's finally, you know,

making its way into more mainstream.

Uh, because I think people realize, um, we all have this, you know, what

I call is a hundred dollar brain.

And none of us got a user's manual when we were growing up.

that's the truth.

Yeah.

Well, and there's so many things and, and you just, you're calling

out something that, uh, like the user manual over the last handful of years.

I've noticed so many new patterns in myself.

I've had some.

Pretty high highs and pretty low lows.

You know, lost my dad, had a baby COVID, like all of us have our own journey

though, you know, and, and what I've noticed are these patterns and it's

like, I don't know what to do with these things, like the user manual.

We don't, we don't know ourselves really until we start diving deeper

into ourselves or maybe some, something broadsides us and forces us to do so.

You know?

So

Well, it seems when you say, you know, we don't dive deep, you know,

most people, you know, are, uh, are saying, Hey, what time it is.

They look at their watch or press their button on their cell phone and they don't

really have to, nor should they want to.

But how does the mechanics of that work?

You know, this, this thing, all these pieces that are working together,

give you the time right now.

And for the most part.

Hmm.

And the same thing is with our brain.

We have this, I mean, It's, it's really even unfathomable to understand

how complex it is with the three networks and the dozens of different

circuits and 3000 different types of brain cells, each required to

do, you know, a different function.

Um, you know, whether it's, you know, we take it for granted that we can see and

smell and taste and touch and, and walk and, and measure distance and, and think

and have thoughts and have emotions.

It's like we.

We take it for granted because we're born with it.

And there's really no need for us to dive deeper until we say,

Hey, I'm having this problem.

Hey, I, there's these obstacles that are in my way or why am I limited?

Or why do I believe this and not that?

Why am I stuck?

Why am I procrastinating?

Why am I self sabotaging?

And every one of us will come to a point in our lives where

those questions are real.

And then if you apply the latest neuroscience to understand the effect

that we may be experiencing, and then we can shift the cause of it.

Now we're starting to understand because we can finally, you know,

with technology, we have functional magnetic resonance imaging technology.

We can actually see deep inside the brain.

You know, we can use telescopes to look into the cosmos and we use

electron microscopes to see down, you know, beyond the nucleus of an atom.

And now we can see neural patterns and neural networks

formulating or being pruned.

So now we're

at that scale of observation.

So, you know, we can take somebody's, you know, blood when they're under a

lot of stress, and we can measure the amount of cortisol that was released

in their brain, or the amount of adrenaline, you know, epinephrine

that is in their blood, or dopamine.

Um, so all of these, you know, neurochemicals and neuromodulators

affect performance, what I do and what I don't do.

And so if you want to be healthier, happier, wealthier, et cetera,

is it possible that it begins and maybe even ends in your brain?

And I think we're going to have a great discussion about that.

I do as well, man.

And you named a bunch of things that, um, that I've learned about and studied, and

I'm sure a lot of us have, and I would love to, I guess, where do we start?

Because, you know, you talk, I know a lot in innercise and in

general, what there's two brains.

There's like that subconscious and the conscious side.

And so.

Maybe that's a good place to start and then we'll kind of tack it down.

Yeah.

So, I mean, everybody's heard you have a conscious mind, a subconscious mind.

What most people don't know is, um, just like you can have different software to

do different things on your computer.

Different parts of your brain does different things

like, uh, like an orchestra.

That one's the piano player.

That one's the trombone player.

There's the vocalist.

Uh, you know, there's the conductor.

And our brain has, you know, these different functionalities.

But the conscious brain, um, is the brain that we can choose.

I want this, not that.

I can imagine, you know, Albert Einstein, I've got Albert Einstein over there

to remind me of the power of our imagination center, you

know, and deductive reasoning.

This or that, why that, why that, if I do this and do that, then I

can, I can calculate, you know, what might happen or not happen.

Um, so our conscious brain is actually very, very slow.

Um, it operates at very, very slow speeds, can only process, you know,

very limited amounts of information at the same time, you know, four to seven

bits of information at the same time.

Um, whereas our subconscious mind.

Um, is digesting your food, is dividing your cells, is pruning cells, is creating

new cells through neurogenesis, creating connections, uh, operating your nervous

system, endocrine system, digestive system, nine other systems in your body,

synergistically, uh, using carbohydrates as fuel or fat as fuel, taking

protein and making muscles out of it.

You're not thinking about any of that.

It's pretty wild.

Um, your subconscious mind helped you get dressed without

thinking of getting dressed.

Helped you brush your teeth without thinking about it.

Helped you choose your food was conscious, but digestion and usage was subconscious.

So there's this huge differentiator between conscious and subconscious.

And then, you know, once we learn how to walk, how to add, subtract,

multiply, how to drive a car, how to eat.

Our brain takes anything that we repeat, any thought pattern, emotional pattern,

behavioral pattern, and results we're used to getting, and it just automates

the process from a conscious effort to an unconscious, automatic process,

and that's called automaticity.

It's just the brain's way to say, anything that you repeat, I'll automate

to conserve energy and make it easy for you so you don't have to think about it.

So that's the good news.

Bad news.

If you practice and you repeat disempowering, destructive, maybe even

negative thought patterns or emotional patterns or negative disempowering

habits, you by default, okay, have automated a disempowering pattern

Mm hmm.

that you become addicted to and self disciplined to continue.

Got it.

Yeah, so it's a two sides of the coin kind of thing.

Okay.

So now we say, okay, to the human brain, you know, the subconscious, it doesn't

care about whether the pattern you have created or that was created as a result of

your parents or your teachers is positive or negative, uh, help you or disempower.

It doesn't care.

It just operates the software.

Okay.

That just makes it go.

So then the question becomes, Yeah.

Yeah.

Can I, human, right, can I become more aware, as you suggested

before, of my thought patterns?

Can I become more aware of how I feel on an ongoing basis?

Can I be more aware of my energy level?

Can I be more aware, you know, of my emotions?

Uh, which are different than feelings.

Can I be aware of my behaviors and habits that actually are the

result or the cause my results?

And the answer is, of course, I could become more aware.

So, if we can become more aware And why would we want to then in my state

of awareness, deliberate awareness, can I start to retrain, reprogram my

subconscious patterns through first conscious observation and awareness?

And if we do that without, Uh, what I call is, uh, blame, shame, guilt,

justification, you know, without that judgment side of our personality.

Can I start to make the shifts deliberately so that I, in essence,

reprogram my subconscious mind?

And the answer is unequivocally, yes.

And does it matter how old we are?

It doesn't matter how old we are because the the discovery I think

of the of the last, you know, decade at least is called neuroplasticity.

What's neuroplasticity?

Well, When we're born, we're born with about a hundred billion brain cells.

And I just think of them as like a hundred billion marbles.

And these marbles just connect to each other and make friends.

And, and the networks, okay, that are created, the neural networks

that are created, um, uh, based on, you know, that our, our beliefs,

our habits, our perspectives, our paradigm, um, those get reinforced.

At around the age of 12, 13, this neuroplasticity switch,

the switch that's 100 percent on when we're born, okay, turns off.

And now we deliberately have to turn it on to create those neural patterns.

So, we're learning language, walking, talking, eating, getting

dressed, um, television, radio, cartoon characters, Avengers.

We're learning all these things, giving those things meanings, experiencing life.

We now have meanings, now we have our beliefs, we have our identity, and

now we reinforce from 12, 13 on to 30, And most people don't deliberately go

back to that state of hyper learning and change because change is difficult

when you don't have the right process.

And the only human that actually likes change is a wet baby.

That

The rest of us resist it because of other neuromechanics.

So, you know, when we're understanding every single result.

Your result in business, the amount of money you make, the amount of money

you have, the amount of investments you have, um, every single result

you have is an effect, right?

So what we're looking at when we look at any result is an effect.

So the question is, what is it an effect of?

And some people would say, well, it's an effect of my behavior.

The behavior I take and the behavior I don't take.

I say, okay, great.

But 95 percent of your behavior is automatic based

on subconscious programming.

What constitutes what you're going to do?

So now we get into the domain of four, four key components

that we, I always go to.

Number one is, um, Um, your beliefs, what you believe

is possible for you, what you believe you, you're capable of achieving, what you

believe, you know, is possible right now, uh, that's going to affect your behavior.

Um, what you fear is going to affect your behavior, whether you're fearful of being

a failure, whether you're fearful of being embarrassed, ashamed, ridiculed, judged,

unloved, disappointed, that affects behavior because we move away from those.

Your self image affects your behavior,

right?

So if you have a vision and a goal that you, at a subconscious level,

secretly or knowingly, you know, don't feel you deserve it or are worthy

of it, you're not going to take the action that is in alignment with that.

So beliefs and fears and self image and lack of knowledge or skills

Creates a doubt scenario in the brain and our brain is geared wired

to avoid any pain or discomfort.

So if I don't have the knowledge and skills, I have doubt if I

have doubt that doubt circuit gets activated because that's uncertain

in an uncertain emotional state.

I move away

from the real or imagined consequence of that.

Anxiety and all these other things

This happens in, in billionths of a second.

So, now, if we go back to, can I become more aware of my limitations?

The real obstacles that are in my way.

And if the answer is yes, which I know it is, then can I deliberately plot

a path to upgrading my beliefs, to managing and regulating my emotions?

Like an astronaut, a Navy SEAL, a firefighter has to learn.

Can I upgrade my self image and identity?

Yes.

And of course we know we can upgrade our knowledge and skills.

So all four of those things are in our control,

Mm.

but there's one major thing that gets into a lot of people's way

and this is, um, not talked about a lot.

Um, it's actually two things.

I'm going to, I'm going to give

you two things.

One is many people don't have a reason why they must change until

the pain gets so great they have to.

Yeah.

But even with people that have had quadruple heart bypass surgery, when

before the surgery they were on death's door, they finally get the surgery,

within two years, 96 revert back to all of the behaviors that put them

in the position in the first place to require heart bypass surgery, quadruple.

Wow.

Okay.

Um, and so number one is we have to have a reason why.

We must either achieve the goal or must change.

So everything is around, you know, activating different

circuits in the brain.

And we're talking about the limbic system in the brain.

But the other part is this, and this is really, really, really

the linchpin to all of it.

Mm.

Take any goal you want to achieve.

Financial goal, business goal, we can keep it at that or health goal.

It doesn't matter.

And, uh, ask yourself this question.

Am I interested in achieving this goal?

Or am I 100 fully committed to achieving the goal?

Mm.

Now, if you think for just a moment, I mean, just stop and think, what

are the attributes of I'm interested.

It's, it's more of a, it seems flimsy.

It seems a little wishy washy.

I'm interested.

Yeah, I mean, yeah, I mean, I'm interested in that.

And,

um, when you're interested, fear is bigger than the interest.

When you're interested, limiting beliefs get in the way.

When you're interested, obstacles hold you back.

When you're interested, you allow limitations to control you.

When you're interested, you don't upgrade your knowledge and skills like,

like you would if you were committed.

Now, when you're committed you upgrade your knowledge and skills, you upgrade

your beliefs, you upgrade your habits.

You, ask anybody and everybody to help you and you, fully are committed.

And it's the difference between if your child is in a burning building.

If you're a parent that loves that child, you're running in, you're walking

across the plank on the hundredth floor of two New York Manhattan, you know,

skylight building or sky rise building, you're walking and crawling across

it to get your child out of there.

100%.

If you're interested, it's like, Ooh, so that's bad.

Mm.

So, and here's, and then I'm going to top that off and then

we can, we can dialogue and

here's really the, the question of all questions, you know, to, to put a frame

around this, if you're committed and I'm going to take you down a continuum, just

to make the point, if you're committed to making, let's say an extra million dollars

or your first million, you're committed.

Are there people, books, courses, coaches, um, that you

could buy or hire to help you?

yes.

If you're committed to, um, having a better relationship with yourself or

your spouse or significant other or children, are there experts, coaches,

YouTube videos, uh, forums, uh, chat GPT ways to say, here's how you can do it?

Yes.

If you're committed to emotional health and well being, mental health

and well being, relationship, career, business, finances, anything that

you want to achieve in 2024 or so and 2025, all of the how to already exists.

So that means how to or not knowing how to is not your problem.

Mm.

Mm.

You're you're just not committed with a big enough reason why you must.

And so, you are interested and you do what's easy and convenient

instead of whatever it takes.

Period.

End of story.

story End of

Yeah.

That's commitment to anything.

And it's up to us.

Yeah.

And.

I go back to the patterns because these are these unconscious things

that we're doing all the time.

All of us have them.

Great, good, horrible, whatever.

Um, we can label them however we wish, but like, how would you suggest, what are

some strategies that you guide people on, on how to acknowledge the pat or become

aware of these patterns in themselves?

Maybe the core ones that, that you see are pretty common that probably

shouldn't get broken to elevate themselves in the next level.

Yeah, so first, um, one of the things that I used to, uh, to do many years

ago, and when I worked with private clients, it's one of the things

I, I, um, I talked to them about.

I say, um, take a sheet of paper or your iPad or your computer or cell

phone and start to, um, Observe and write down, what do you do every hour?

What do you do every hour?

Don't judge it, just, just write it down.

From 8 to 8 o'clock, 9 o'clock, 12 o'clock, it doesn't matter.

What, what did you do?

Uh, for your health, wealth, relationship, career, or business.

And we can keep it to, you know, to business if we want to.

Like, what, what, what, what's the behavior?

For two weeks, let's look at the behaviors.

Um, what's your vision for a year from now?

Um, what's your vision for three years from now?

What's your vision for five years from now?

Do you have it?

Like, I have an exceptional life blueprint.

Uh, I have my vision for every single area of my life.

Um, I have my vision board where I have images of things that inspire

me and things that I've achieved.

Um, but I have Uh, future travel, my daily rituals, my, um, uh, courses

that I will complete, books I will study, things I'm going to do to

contribute to the world, to charity.

These are the milestones I've achieved.

Uh, this is the story of my life.

And you've shown us a book that you made for yourself.

That's a personal book to you.

This is my Exception Life Movement.

It's one of the things I teach

our students about, I don't know.

70 65 pages.

Um, but what I what I what I'm trying to do is deconstruct the

behavior so I can see the habits habits show up on our calendar.

What we do and don't do

right.

And so what I put in my calendar, what I follow through on, those

are usually typically the same.

So then I want to look at, like, what do you believe to be true about yourself?

Write down what you believe to be true about yourself.

I want you to write down Any limiting belief that you have right now.

And um, every goal requires a belief, right, in order to achieve that goal.

But if there is a limiting belief, you have to start working on releasing

and removing those limiting beliefs.

So think about this.

Imagine if your computer had software on it.

And one part of the software says, hey, I want you to do this.

But another part of the software says, you can't do this because.

You're never going to get the this done because you have this

opposing software or programming.

Well, most people's brains, you know, have got these opposing beliefs.

You know, I believe I can achieve this, but I also believe that

I'm too young or too, right?

So we have these opposing beliefs.

So first, I set together a vision for what I want.

Then I ask myself if I'm committed to it.

And why must I achieve it?

Then I say, okay, in order for me to achieve it, what would I

need to believe about myself and the achievement of this goal?

I write those out.

Then I ask myself, what would be the strategies that I would have

to implement to achieve this goal?

And then I'd say, what are the habits I would need to create?

To implement the strategies that are aligned with this new

belief to achieve this goal.

Yeah.

Yeah.

our brain needs, what do we want?

Again, there's different parts of our brain.

So our brain needs, what do we want?

Like, what do you want to achieve?

Our brain actually has a GPS system.

Okay?

That will help you achieve your goalzine.

And so, we need what do we want to achieve?

We need why do we want to achieve it?

Like, why must we?

Then we need how.

How specifically are you going to achieve that goal?

So, when we know how, we reduce the, uh, the anxiety, tension, and stress.

So, what, why, when.

Or what?

Why?

How?

Then when?

When are you going to do this?

So

now we have some structure.

And then we want to ask, who can help us?

So now I've activated five different parts of my brain to be able to give

my brain the dopamine that it needs.

Alongside the adrenaline and a little bit of cortisol.

So when we talk about these, you know, a lot of times people

talk about, um, uh, flow states,

people think flow state is like, well, that's not a flow state.

Flow state is a combination of stress, cortisol, okay, and adrenaline

and dopamine, the anticipatory, um, neurochemical for reward.

A lot of people think you get the release of the dopamine

when you cross the finish line.

No, you don't.

You don't get the release of dopamine when you cross the finish line.

You get the release The biggest release of dopamine is the anticipation

of crossing the finish line.

So, why do we need to have a vision?

why do we need to have goals?

Because our brain is anticipating us getting there.

Yeah.

It's all in the journey, right?

It's

it's all in the journey.

But then we have these obstacles.

That pop up.

Yes.

What if like on my, on my walls, you saw I showed you, you know, Einstein's

there, but up there is Frankenstein's

I was going to ask about him,

right?

So that's Frankenstein's monsters.

Another part of our brain that is there.

It's the right prefrontal cortex.

That's always, always on.

And this part of our brain's going, what if you fail?

And it's projecting the consequences of failure in advance, releasing those

neurochemicals of the potential failure as the thought is happening, and

that's flowing into your bloodstream, that's what we call a feeling.

So your brain's going, what if you fail?

What if you're embarrassed because you get up and speak and you say the wrong things?

What if you're ashamed?

What if you're ridiculed?

What if your spouse stops to love you because you failed?

What if you disappoint yourself again?

Right?

So, these unconscious processes are working like gas and brakes in the brain

to move forward but not too fast in case

You might, you might get hurt.

What if you lose money?

What if you lose time?

What if you lose your job?

What if negative, I call it.

So first and foremost, the thing to realize is that's no

different than driving your car.

You're on the highway, and everything's going fine.

Uh, if you have one of the newer cars, it has sensors all around it, and you might

hear beep, beep, beep, beep, beep, and you realize that you're veering over to

the left lane, and there's a car there.

So what do you do?

You get back over here.

Would you ever want those sensors to be turned off?

Or your sensor for gas to be turned off?

Or your sensor for windshield wiper fluid?

Or your tire pressure?

No!

It's a beautiful sensor to have, because you can use it.

Well, what if I told you that your stress circuit is a sensor, your fear circuit is

a sensor, your self doubt circuit is just a switch that just went on to warn you,

Yeah.

right?

What's yours in my job?

Aware.

A notice.

Notice.

Why am I unmotivated today?

Why am I self sabotaging?

What's causing me to procrastinate doing the thing that I know I need to do to

achieve that vision and goal that I want?

See, procrastination is an effect.

Self sabotage is an effect.

The unmotivated feeling is an effect.

Being stuck is an effect.

Yeah.

My job, your job, any person who wants to become better, And evolve is to be aware

you're, you're, uh, you're got a hundred billion dollar electromagnetic switching

station that is giving you signals is, is receiving information from, you

know, the outside world through your eyes, through your, through your tactile

senses, plus some of the, you know, your intuition that knows before you

even think, you know, what's going on based on billions of years of evolution.

And what do we do?

Uh, let's drink too much alcohol to suppress the stress.

Uh, let's take the pills.

Let's party late at night.

Let's, you know, let's, let's suppress instead of learning how to express.

You know, let's deflect.

Let's distract.

You know, let's do all the things other than feel and understand.

First and foremost, the feeling won't last more than 90 seconds.

In your blood.

Because a feeling is nothing more than the release of neurochemicals.

And what happens if there's neurochemicals that are released, it causes like

this, you know, stress and anxiety.

Most people are like, Oh, I don't want to feel it.

Like,

Are you talking about cortisol, mainly, and they pump it through?

Cortisol, epinephrine, yeah.

And so, what do they do?

Let me have a cocktail.

Let me suppress that.

Well, what's causing, like, stress?

The word stress.

The, the meaning that I teach people around stress is when the current.

Or our projected future demand exceeds our current or future capacity.

Hmm.

Interesting.

demand exceeds capacity, stress circuit gets activated,

Yeah, that makes a lot of sense.

Just it's it's too much too much in the cup.

You

know, it's

when I'm overwhelmed, right?

My conscious brain is trying to process more than seven things.

And I don't have a process to organize all the things that I

have, and I teach people the GOPA method, which I'll teach right now.

GOPA, when you have a hundred different things to do, first get it out of your

head, onto your computer, into an asana board, into a, into a, a software,

onto a piece of paper, doesn't matter.

Get it out of your head, and categorize it so GOPA is generalized.

Then O is organized into health, wealth, relationships, career,

family, children, whatever it is.

Just categorize them out of your head into categories.

So generalize, then organize into categories.

Then in each category, let's say there's ten in each category, there's ten

categories, there's a hundred things.

In category 1, out of all those things, what is the most important that you

need to be focused on right now?

What's number 2?

What's number 3?

Leave the other 7 alone for now.

Go to the next category.

What's number 1?

What's number 2?

What's number 3?

Now we're gonna have 10 categories, okay, with 3 different things.

Now I have 30 things.

Wow, that's still a lot.

Now let's go back again.

So we're going to generalize, organize, prioritize.

Now I'm going to go to the A, the A of the GOPA.

Now I'm going to actionalize just five things.

So simple.

So now my brain has a process

for taking the, the, the, the many and reducing it to the critical few.

And what if you got really good?

At the critical few every day.

Consistency.

Consistency.

Now, would you develop a habit for high performance?

High, well I call it high impact, high income activities.

Yes.

Yes.

Oh, well I've taught this to over 100, 000 of my students.

And every one of them that uses it is like, this is a game changer.

and this is, it reminds me of, um, I think it's the three principles of

innercise, if I'm not mistaken, but, uh, you know, like tiny habits, uh, BJ fog.

I've had him on the podcast here a couple years

ago and

he's awesome.

And he talks all about, you know, starting with, well, I guess you can give me the

principles, but in short, I know it's, it's start with something that you, uh,

you're already doing and, you know, figure out a way to essentially habit stack that.

Yeah.

And find consistency through it all.

But, um, yeah, let me know these, these principles and how that

kind of relates to where we're at.

Yeah, so, so there's, there's, there's a couple things to remember.

Our brain is an energy miser, right?

It wants to, the third priority of the brain is to conserve energy.

Developing a new habit requires energy.

So our brain's going, you, you want me to use energy, but I want to, you know, I

want to, I want to be a miser of energy in case I need to fight a saber tooth tiger.

So the biological reason for it is for conservation of energy.

Number one is Security and safety for life.

Number two is avoidance of pain or discomfort.

Change is a little uncomfortable.

Or a lot.

And then now your brain is trying to conserve energy.

So when we are habit stacking, if I take something that I'm already doing

and I add something to the beginning of it or the end of it just a little bit I

am doing what I call is neural linking.

If I already have a habit That is a constructive, positive, empowering habit.

I already have the neural pattern and all of the framework, the internal

neurological framework of that habit.

So now if I just add something to it, a little bit,

now I'm creating an association, I'm linking the new neurons

with all of this highway system that I already have in my brain.

So

we're, we're adding.

right?

The neurons.

the neurons that fire together, wire together,

that's called Hebb's Law or Hebb's Rule.

So now, if I just repeat something simple every time, I can then add more

complexity and intensity afterwards.

Right?

So, um, when we're developing a habit, I often say that the habit

is more important at first, okay, than the complexity or intensity.

Right.

Establishing something

Just establish a healthy, constructive, empowering pattern,

and then you can make the pattern stronger, better, more complex.

Right?

So you don't, uh, let me show you an example.

Cool.

Take us with

Well, you don't, you

know, you don't start to solve this.

Oh my God.

It's the craziest looking Rubik's

cube I've ever seen.

right until you learn two by two

and once you understand two by two and you understand the thinking now You can add

three by three four by four five by five I mean you can start with this if you got

help trust me this 18 hours worth of work

was going to ask.

Yeah

But but even any habit so if you want to You know be better at

marketing or be better at sales or being better at leadership or being

better at anything What are some of the simple things you can do just to

build a foundation for that habit?

And you have B.

J.

Fog on, you know, he talks about if you want to floss your teeth.

Okay, you know, take the flosser out, stick it out on the counter,

you know, just there and just agree to floss one tooth, you

know, before you brush your teeth,

It's kind of silly, but it's so true.

I mean, that's how everything starts one

starts.

So, so I call it reduce it down to the ridiculously small.

Why?

Well, because if it's ridiculously small, I reduce the neural tension in the brain.

That's going to say it requires too much.

Okay, mental, emotional, physical capital.

So your brain's always going yes or no.

Yes or no.

Yes or no.

And that's anxiety, right?

Like that's kind of uncertainty, but that's not what we want.

Yeah.

No.

So, you know, do you want to achieve this vision?

Yes.

I'll give you a different example that everybody's going to get.

If I asked everybody who's listening or watching right now, can you

jog a marathon right now, nonstop?

Like I'm in really good shape at 62 and I cannot jog a marathon.

It'd be tough, but I'd try to slug it through.

Yeah.

But let me ask you a question.

If we

agreed that a year from now, Everybody who's listening and watching.

We're going to cross the finish line of a marathon a year from now, and

we know that there's some people that are really good shape right now.

Some people that are in shitty, awful shape

right now.

But if we all committed and we had a big enough reason why we said, listen, if

100 of us cross that finish line holding hands, there's 100 million donation

that's gonna be split amongst us.

100 people to our favorite charities.

We go.

Oh, my God, I could do it for for this to that charity, or it's gonna be You

know, some kind of a really big win.

And we said, Okay, um, let's create a proper Um, exercise plan for

each person and maybe some of us would have to start walking like a

minute today and a minute tomorrow.

And some of us could actually run five miles today.

Um, then we say, okay, here is the amount of food you need to eat and

here are the proportions you need.

Here's the amount of sleep that you need to regulate a whole bunch of things.

Here's the rest that you need.

And we said we're going to focus on nutrition and health

and support and all that stuff.

Would you agree a year from now, 100 people or more, if they were

committed and they got the support,

we could jog, doesn't matter how fast or slow, we could jog a marathon together?

100%.

Yes.

And some of us would start with a one minute walk today.

And that's okay.

And that's okay.

So what we want to do is start from where we are and make the first steps for the

first 2, 3, 4 weeks really easy to do.

So it's hard for you to say, I don't have time.

I don't feel like it.

I woke up.

No, one minute.

Yeah.

to do one minute, 30 seconds.

You want to do 30 seconds, 15 seconds.

It doesn't matter.

Any change in the pattern that is reinforced repetition, right?

Repetition.

Okay, is what we're looking for, and consistency is what we're looking for.

And practice makes permanent patterns.

Yes.

Yes.

makes permanent patterns.

So what we want to do is activate, okay, those neurons around that thought and

thing, and we just want to fire them off.

And then follow through with a little behavior towards what we want.

A little bit.

And then do it tomorrow, and the next day, and the next day.

Here's some, um, new research.

Please.

Uh, it takes approximately on the low end, 66 days to create a neural pattern.

Okay.

That becomes a habit,

simple, simple habit, easy to create more complex habit longer.

So 66 to 365 days is how long it takes to create a new pattern.

Now, contrary to most people's beliefs, we don't get rid of bad, negative,

destructive patterns in our brain.

But no differently than if you imagine a highway system in a city.

And let's say we close off the highway system, all the roads are

still there, all the off ramps are still there, but we build, somewhere

off to the right of it, a whole new system that goes all around the city.

Yep.

Right.

So now everybody starts going down that pathway and that becomes the

norm that becomes the habitual way of getting to where we want to go.

It doesn't mean that the old highway isn't there.

We just blocked it off.

But as soon as that old highway would be opened up, people would

start traveling down that path also.

So that's how our brain works.

So what we want to do is create and then reinforce the beliefs, the habits, the

perspective, the self image, the identity.

To match the vision and goals we have and then just like you exercise

to strengthen your muscles and to strengthen your cardiovascular system.

I've come up with based on my bestselling book innercise and my,

my app is a way to innercise every day to fire off those neurons to

create them, fire them off and repeat them to reinforce them so they become dominant.

So is there a specific I would love to for you because, yeah,

I want to shout out because you have a brand new app innercise.

Pretty easy to find on all the app stores.

Doesn't matter what phone you have.

I've been obsessing over it.

Like I've told you, and it's true.

I love it.

And it's a lot of what you're saying.

It's these repetitions.

It's establishing.

And I don't know if it's fair to say you're almost blocking out the

noise of these other things that might be bounced around our head.

But, you know, we're yeah.

We're working this muscle, just like exercise would be, we're working a good

muscle in patterns that work together.

Can you gimme a technique or, or maybe an example of in this, or maybe one

that comes to mind when we're talking about establishing new patterns or

habits, um, kinda like an example of how you do that in Innercise.

So, um, Everybody who's watching or listening, pay close attention and,

um, if you're driving, um, just look ahead if you're, um, if you're able to

close your eyes, then close your eyes and just pay attention to my voice.

And the first thing that I want you to do, um, is to take three slow, slow,

slow deep breaths in through your nose.

And then you can hold it at the top when your lungs are full

for one or two or three seconds, whatever is comfortable for you.

And then as you breathe it out through your mouth, pretend you're

breathing out through a straw.

So pucker your lips a little

and just release all the air flow.

And on the next one, I want you to just repeat after me.

And all we're going to say is I breathe in self confidence and certainty.

Breathe in.

I release any doubt or worry or stress right now.

Calm, calm, calm.

Again, I breathe in self confidence, calmness, and certainty.

Breathe in and hold it.

Feel the confidence and certainty within you right now.

And I release any doubt.

Fear, worry, or anxiety right now.

And as you continue to stay in this calm state for just a moment, I

want you to just imagine one goal.

It could be a business goal, a financial goal, doesn't matter if it's to make

more or get out of debt, a financial goal or a business goal, even a

health goal, you know, more energy, better physique, releasing weight.

It doesn't matter.

I want you to imagine the goal.

And I want you to see yourself already having achieved that goal.

Just imagine like a Hollywood actor or actress would imagine a role.

I want you to imagine in your mind's eye and just feel that you're at your

ideal weight if that's what you want.

I want you to feel the energy around that.

I want you to see yourself looking at yourself in the mirror

and feeling proud of yourself.

If it's a business goal, Okay, whether it's to level up your business systems

and processes or to reach a certain income level or to build up, just imagine as if

it already happened and you were sitting there feeling so proud and people were

sharing with you how proud they are of you and like, wow, how did you do that?

Feel the success in advance for any goal that you want right now.

Take five seconds.

You can smile as you do this to release some of the positive

neurochemicals as well.

You can pump your fist if you'd like.

And as you do this, I want you to think of your favorite color.

If you have a favorite number, think of your favorite number.

And if there's a, an animal, a power animal for you, or an animal that

is representing calmness for you.

Whatever that animal is, just see it in your mind's eye right now.

Color, a scent that you may love, an animal that gives

you power or calms you down.

Either one is fine.

And feel how proud you are of achieving that goal right now.

And as I count up from one to three, you're going to feel more

and more energized to achieve that goal than you have in a long time.

One, you've developed the beliefs required to achieve those goals.

Two, you feel confident and certain in your ability to let go of

limitations and have the success and confidence that you want.

And three, open your eyes.

And feel proud that you just did an innercise using language patterns,

activating emotional centers in your brain, activating the occipital lobe

in your brain, releasing a little bit of cortisol just for a little

bit of stress, releasing a little bit of dopamine for the success.

And you just fired off neurons in your brain to help you see and feel.

The success that you want in any area of your life in advance.

Well, Imagine doing that one time.

It feels good for the moment.

It's like, oh, well, that feels good.

But what if you did that for 5 or 10 or 15 minutes every day?

And what if those positive language patterns and positive emotional patterns

and positive visualization patterns actually activated the motivational

center in your brain, which is directly tied to the behavioral cortex or center

in your brain that caused you to take the action required for the fulfillment

of the goal you just visualized.

Visualization is a simulation.

yes.

Practice makes permanent patterns.

Permanent patterns operate automatically.

That's innercise.

So what I've been doing for 40 years is innercising.

Um, I was always into like the Olympics.

And the athletes were visualizing.

So I visualized.

I was, you know, I played basketball and swam.

And, and the athletes, the really good ones were like sitting there.

What are you doing?

Uh, I'm visualizing winning the race.

How do you do it?

I started to visualize and I started to write down stuff and I start to

prime my brain every day and I, and I would listen to affirmations in,

in first person and third person.

And then I learned about meditation and mindfulness and,

and mental contrasting and, and a variety of different techniques.

And I achieved a little bit of success in every area of my life.

And people say like, what are you doing?

So this is what I'm doing.

And so that's why.

You know, I, I built some companies,

um, and, um, uh, I look to, to, uh, have success in every area of my

life, not just financial business.

I want to be, uh, spiritually, emotionally, mentally,

physically, financially healthy.

I want to contribute.

I want to have fun.

I want to have great experiences.

I want to share and give.

I want to receive and, and have an extra ordinary life.

And, uh, but these are some of the mental and emotional practices that

I developed and I just developed a passion for understanding what was

happening in my brain when I was reading or writing or listening to an

affirmation, affirming something that wasn't true into the garden of my mind,

what was happening?

Oh, wow.

I want more of that.

Yeah.

Why

wouldn't you?

I feel great right now.

And I'm sure if you followed along, I hope you do as well.

And John, that is such a fricking treasure, man.

I mean, like, you know, live done here.

It's, it was almost

Everyone might as well do it versus talk about it.

if you didn't do it, pause, rewind, do it again, you know?

Um, and, and I could see the power in journaling.

I have a journal right in front of me, but right after these

things, I never thought about it.

But after we're establishing these patterns, you know, all

the good, all the good chemicals, everything feels great right down.

Here's something to really like, think about.

I just, I just taught a, um, a program.

We had 42, 000 people register for it.

So I just taught it last weekend.

And, um, the title of it was rewire your brain for unstoppable success.

And I opened up, you know, um, with the question, according to the

latest neuroscience research, Is it possible to rewire your brain?

Yes.

Well, what does that actually even mean?

Right?

Because when we were born, we had these hundred billion cells,

but there really wasn't a lot of wiring.

There was no beliefs in our brain that we were born with.

There, uh, weren't any fears that we were aware of.

Right?

There, uh, wasn't, uh, there wasn't any self image.

Uh, there wasn't any knowledge or skills.

We couldn't even see when we were born.

And we learn to see when light travels into our eyes and we hear

these sounds, we have these smells and our, and our parent, you know,

says, you know, uh, you know, spoon,

you know, ball, whatever the case is, we start to create these

associated with those associations are the neural patterns.

Yeah.

But we were not the ones who created most of our neural patterns.

What, what, what should I believe about myself?

Um, you know, I went to school.

I moved from the Middle East to Montreal when I was a kid, and I spoke Hebrew

when I was a kid, but then I had to learn French and English and fell two

years behind, and I felt I was dumb.

Until I was in my early twenties, I felt that I was stupid because I, I failed

English and failed math in grade seven and then I left high school in grade 11

because I just couldn't take it anymore and I was considered a dumb jock.

Oh, okay.

Well, if I didn't do well in school, that must mean I'm not smart.

That's some patterns to work through, huh?

Well, this is where I started.

This journey was to reprogram my own self image and beliefs around that.

And this was literally Joe, 40, 40 years ago,

42 years ago,

Was there a time or thing that, that really switched and, and like

was the breaking point where you like that Got you so immersed into.

Discovering these new things, or at least breaking these habits or

well, uh, two, two major

traumas events.

When I was in my like 15, 16, 17, 18, 19, um, I was involved with a

group of kids that, uh, did drugs, sold drugs, did breaking and entries.

And I was like one step away from jail

or the morgue.

And, um, there was an incident that happened where we almost got caught

and we would have all gone to jail.

And I was scared shitless because I came from a, you know, nice family, you know.

Um, and that would have been devastating for my, for my parents, but it would

also change the trajectory of my life.

So, I, I had one mentor who showed me the power within me.

Uh, and he helped me start on this path to creating my vision, my goals,

and to start training my brain.

That was part one.

And I started to achieve some financial success, so I didn't have to do any

of the other stuff I was doing before.

That

was like, you know, 19 years young.

Part two was when I was 22, I ended up with severe ulcers in my colon.

It's called ulcerative colitis and it swells up your colon so

nothing can really pass through and you don't have any bowel control.

You just shit wherever you have

to shit.

I'm gonna go, oh, hold on a second, uh oh, uh oh, hold on a

second, I gotta go to the bathroom.

I'd shit in my car, I'd shit in a restaurant, I'd shit In places

and at times that you would have enough embarrassment

and shame to last a lifetime.

And I heard this thing called psychoneuroimmunology.

It's a mind body connection.

So I actually created something.

You're going to love this because I've kept it for, for 40 years.

And this is the affirmation that I used 40 years ago.

I've given it to tens of thousands of people.

It says, My body and all its organs were created by the infinite

intelligence in my subconscious mind.

Its wisdom, uh, it knows how to heal me.

Its wisdom created all my organs, tissues, muscles, and bones.

This, this infinite healing presence within me is making me whole and perfect.

Now I give thanks for the healing that is taking place now.

I am now perfectly healthy.

I repeated that 50 times a day.

I recorded it on my cassette tape and listened to it all day long.

I exercised to reduce stress.

I started to eat better.

Yes, I did all those things too.

I visualized my colon healing five times a day for five minutes.

Now, yeah.

Prior to this, for a year and a half, I was on 25 pills a day

to reduce the, the, uh, the, the inflammation, the salazopyrin.

I was doing an enema, a cortisone enema in the morning, cortisone enema at

night, and once a month I was going to the hospital to do a sigmoidoscopy where

they stuck a probe in my rectum to see what's going on, and at that point, the

doctor said, if this doesn't get better, we have to remove part of your colon.

Mm.

I started this new innercise protocol.

Five weeks later, threw away all my pills, didn't see the doctor again,

except for one last appointment.

And I was healed and have been healed ever since.

what a

So, that was like even more evidence of the power within me.

Um, and, and I've never looked back.

Why would you?

Why would you?

I had enough evidence for myself in financial and in health.

Um, uh, you may know this at a time in my life, I had a massive

business partnership breakup.

I was drinking way too much alcohol, um, and I stopped

drinking alcohol 14 years ago.

Uh, I was a sugar addict for most of my life, stopped having, you

know, uh, you know, refined sugar.

Um, 99 percent of the time I was 243 pounds 12 years ago.

30 percent body fat.

Um, and um, release the weight.

Uh, and I've been in the best shape of my life at 62.

Now I had a six pack at 60.

I'm gonna have an eight pack at 62.

I was going to say, you're always, you're always looking damn fit, man.

So,

All because I start with the vision, the goals, the why,

Yeah.

the beliefs, the strategies, and then I develop the habits, the tiny habits first.

And then I build upon those.

So there's a, there's a process to all of this, where you're combining,

of course, the inner game, which is really the power center, with

the behavior, the outer game stuff.

And this is part of what I call is how you create predictable

transformations and results.

Like, I don't want to have, you know, you know, possibility.

I wanna, I wanna create predictability.

Certainty and starts within, within everything, the whole system.

And man, John, I want to keep going, but, um, this is, this is incredible.

And this just speaks to the power of what you're doing.

And thank you for sharing this with not only here, my audience, but

everyone, the hundreds of thousands of

folks, because I fully believe right now we're living in a time of.

I don't know what you call it.

An awakening.

It's a freak out moment for some people.

It's a lot of uncertainty, but I think it's awareness is

becoming acutely aware of just the reality of what we're all doing.

Whatever scenario.

And I feel like the tools to manage stress and anxiety are

more important than ever right

absolutely.

Yeah, stress does not happen outside of you,

right?

It's a, um, it's a reaction to how you're processing, you know,

what's happening outside of you or even inside of you, right?

So again, stress is a circuit.

You know, and it activates what we call is the sympathetic nervous system.

Our nervous system is divided into, you know, the sympathetic,

the fight flight freeze process or reaction or the calm to respond.

When we're in our sympathetic nervous system activation, then we're operating

with Frankie's monster going wild.

When we're in the calm to respond, Einstein is running the show,

the executive director, the CEO of your brain and your life.

And that's the one that can make the better decisions.

So, if that is a skill you can learn, then my invitation to everybody is, when would

now be a good time to start learning it?

love that.

When would now be a good time to start it?

Y'all, um, start with that meditation or that, that innercise that John shared

with us here, and then go get that app.

So go find it in the, in the stores and the app stores.

Cause genuinely this thing is, it's so simple.

Set the, set the, uh, the reminder every day, you know, and for five minutes,

I have my Innercise app, you know, set at, uh, you know, 7 o'clock

every day.

You know, this thing just hops on, boom, right there,

InnerSize.

comes on and uh, I'm interested.

Listen, I've been doing it for 42 years.

I just created for the app.

I created 525

innercises for health, wealth, relations, career, business, sales, leadership,

and we're creating thousands more.

And right now we've got our best introductory price and we've got thousands

of people using it already and loving it.

So thank

Well, I know you have a lot more.

Yeah.

You're very welcome.

And thank you.

And we're going to do this again because I'm nerd now.

I love, I love all this stuff.

So appreciate you and I'll see you very soon.

Thanks everyone.

Bye Joe.

you.

Bye.