## Immense Inner Strength Cheat Sheet **Mental Hacks** |Technique|Description| |---|---| |Milestone Method|Break down large goals into smaller, achievable milestones. Reaching each milestone triggers dopamine release, motivating you to continue.| |Reframing Pain|Focus on the impermanence of pain. Pain is a signal, not a stop sign. You can learn to manage your perception of pain.| |Cold Plunge|Expose yourself to cold water to practice tolerating discomfort. This can improve your ability to manage pain during exercise.| **Brain Mechanisms** |Mechanism|Description| |---|---| |Anterior Midcingulate Cortex (amcc)|This brain region is activated during endurance activities and is crucial for pushing through challenges.| |Dopamine|Released when milestones are reached, dopamine motivates you to keep going.| **Endurance Optimization** |Technique|Description| |---|---| |Minimize Limbic Friction|Reduce activities that create mental friction before a workout, such as checking your phone.| |Napping|Short naps can improve alertness and performance.| |Hydration|Start your day with plenty of water to improve cognitive function and physical performance.| |Morning Sunlight|Get sunlight exposure in the morning to regulate your circadian rhythm and improve sleep.| |Supplements|Consider a core set of supplements to support overall health and training.| |Breathwork|Practice diaphragmatic breathing to manage stress and improve recovery.| |Diet|Focus on a balanced diet that includes whole foods, lean protein, vegetables, fruits, and healthy fats. Avoid highly processed foods.| |Prioritize Sleep|Aim for 7-8 hours of sleep per night to optimize recovery and cognitive function.| **Additional Notes** - **Listen to your body:** Pay attention to your body's signals and adjust your workout intensity or duration accordingly. - **Find activities you enjoy:** Exercise is more sustainable if you enjoy it. - **Balance is key:** Don't prioritize training or healthy habits to the point where they negatively impact your quality of life. - **Be flexible:** There will be setbacks. Adjust your plans as needed and focus on progress, not perfection. This table is a summary of the hacks and endurance optimization strategies mentioned in the video. #personal-growth #health #psychology