## 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