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Do Hard Things: Developing Real Toughness
How We Got it Wrong
Where We Went Wrong (3:29)
The Military and Toughness
What is Real Toughness? (2:53)
The Toughness Pattern (4:40)
The Science of Quitting
The Science of Freak Outs
Rule #1: Embrace Reality- An Accurate Appraisal of Self and Situation
Seeing Reality (2:50)
Threat vs. Challenge Response
How We See the World Shapes How We React to It
Psychological Framework (27:24)
Adopt the Right Goal Orientation
Rule #2: Develop Inner Confidence and Maintain Control
True Inner Confidence (2:30)
Developing Confidence (15:07)
Imposter Syndrome
Performance Practice: How to Develop Inner Confidence
Maintaining Control (2:34)
Rule #3: Listen to Your Body
Feelings and Emotions (2:28)
Emotional Granularity
Developing Interoception
Listening to Your Inner Voice (3:44)
Winning the Inner Debate
Performance Practice- Developing Nuance and Granularity
Performance Practice- Self-Talk
Rule #4: Respond, Not React
Having a Calm Conversation: Keeping Your Mind Steady
The Biology of Courage
Emotional Regulation (23:46)
Attention: The Dimmer Switch (20:44)
Performance Practice- Being Alone in Your Head
Performance Practice- The Calm Conversation
Performance Practice- Mistake Watching
Performance Practice- Let Your Mind Go to a Bad Place
Performance Practice: Strategies to Persist
Rule # 5: Cultivate Intrinsic Motivation
Build the Foundation to Do Hard Things
The Psychology and Biology of Motivation (10:13)
A Brief Overview of Theories on Motivation
The Rage to Master
Autonomy: Coaching Towards Independence
Belonging and Mutual Suffering (5:21)
How to: Build and Lead Tough Teams and Organizations
Leadership and Toughness
Task and Social Cohesion
Cultivating Trust and Belonging in Teams
Building Tough Teams
Leadership Lessons from an NFL GM and Coaches
Communicating- Disarm & Connect (17:39)
What Message Are You Sending? (8:17)
Autocratic vs. Servant Leadership
How to: Deal with Underperformance
Choking (13:34)
Choking vs. Clutch
Self-Sabotaging Your Performance
Performance Practice- Framing Success and Failure
Performance Practice- Cultivating Perspective
How to: Prime for Performance
Priming for Performance- Intro
Flow States
Clutch States
Pre and Post Race Feedback (14:24)
Priming for Performance Research and Application
Pre-Game Video and Speech
Coaches/Parents Impact Pre-Competition
Post-Game Feedback Summary
Bonus: Deep Dive into the Science and Psychology of Performance
The Role of Identity in Performance (19:17)
Changing Your Mind (11:43)
The Stress Response (42:26)
What is Fatigue? (18:28)
Stress and Adaptation
Having a Calm Conversation: Keeping Your Mind Steady
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