Mind Pump: Raw Fitness Truth - 2935: Build A Brain That AI Can't Replace with Jim Kwik

Episode Date: August 31, 2026

Jim Kwik's New Book: https://limitlessdaily.com Products: MAPS BOGO Sale — https://mapsbogo.com.com Sponsors: LMNT — https://drinklmnt.com/mindpump AI can synthesize, process, and generate faster than any human alive. But here's what it cannot do: think for YOU. Jim Kwik is back on Mind Pump, and he makes the case that your natural human intelligence is more valuable right now than it has ever been, precisely because most people are handing it over without a fight. Cognitive offloading, digital distraction, identity collapse as careers get automated, the risks are real and they are compounding fast. Jim breaks down the concept of cognitive reserve, the mental retirement account you build through new learning, physical activity, and social connection, and why someone like Sister Mary could have the brain plaques of advanced Alzheimer's and still ace her cognitive tests at 101. He lays out his BUILD framework for using AI as a creative partner rather than a crutch, and explains why the quality of your prompts is a direct reflection of your own human intelligence. Chapters: 0:19 Introducing Jim Kwik and the episode hook 2:29 Is AI making us dumb? 4:17 The four horsemen of digital cognitive decline 5:52 Outsourcing activity vs. outsourcing thinking 6:48 How technology has always changed the brain 13:21 Cognitive reserve, the nun study, and Sister Mary 15:43 Cognitive flexibility vs. cognitive rigidity 18:51 Jim's BUILD framework for using AI without losing your mind 30:36 The HUMAN acronym: what AI cannot replace 58:50 Sleep inertia and attentional priming 1:01:26 Limitless Daily: the five-minute morning mind practice 1:05:11 Jim's daily structure: Create, Consume, Clear

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump. Today's episode. Jim Quick is back on the podcast.

The Learning Memory and Brain Expert. He wrote a new book, Limitless Daily. By the way, you can find them on Instagram at, Jim Quick. That's KWI-K. By the way, with his new book, if you pre-order it at Limitlessdaily.com, they will throw in over $470 of free bonus gifts. All you have to do is pre-order it, and this is available wherever books are sold on September 8th. But get it ahead of time, so you get that free stuff. Now, this episode is brought to you by some sponsors. The first one is Element. Element is an electrolyte powder. You add to your water,

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And if you win, we'll notify you in the comments section. We also have a sale. Buy one, get one free with the top 10 Maps workout programs. Buy one, get one free. It's ending soon. Go to Mapsbogo.com. Here we go. Jim, welcome back.

Thanks for having me, guys. Yeah, it's been a little while. I love, out of every, I'm on this book tour, and this is like the best studio ever. Oh, thank you. Absolutely. It has so much, like, depth to it. I'm sure everything here has, like, personal meaning. It does.

And we're all, we're definitely all four of us, as you could tell what's behind everybody, very different. I mean, one of the unique things about this, our podcast, friendship, business is that as good as we all get along, we couldn't be more different from each other. I love that. Yeah, yeah. Absolutely love that. So I got to ask you a question just to open this. And it's about AI.

Is it making us dumb? I think it has the potential to certainly do that. So, you know, your brain is like a muscle. Like, it's an organ, it's a muscle. It's user or loses. and I feel like AI is removing all the friction and the effort. Like you wouldn't go to the gym and have your friends lift weights for you. Right.

Right. But it's kind of like what AI is doing. It's kind of doing the heavy lifting and we don't get the effort. But, you know, when you're building cognitive reserve or cognitive fitness, you know, it requires effort. Right. Neuroplasticity, you know, is our brain's ability to remodel itself, but it's solely based on challenge. Right. You build a muscle through novelty and nutrition. Same thing with your memory.

mental muscles. So my challenge, my big challenge with AI, and we all use it, right? It amplifies and it scales, but it only amplifies and scales what people bring to it, like their own natural human intelligence. So I think human intelligence is more important than artificial intelligence by far. Like somebody could use AI, it's no longer a competitive advantage, because everybody has access to it, just like information is not a competitive advantage. We all have access to it. Somebody could use AI to make a nice social media post. somebody else could use it to make the next, you know, huge wellness, fitness app, you know, a billion-dollar venture. But it's the human that makes a difference.

You know, my thing is there's this term called cognitive offloading. And that's where, you know, last time I was here, we talked about digital. And I wrote about this in Limitless in 2020, the four super villains to your mind, digital deluge, which is the overload, right? Which is why it's so important to be able to learn faster, read faster, everything, catch up, Keep up, get ahead, digital distraction, which is just getting worse, right? Every like, share, comment, cat video, app, notification, social media alerts is driving us to distraction. That's why focus is like, hear your attention. We live in the age of attention.

This is the number one currency. Digital dementia, which is outsourcing our brains, like our memory to our devices. You know, our devices keep our to-dos, our calendars, our grocery list, phone numbers. And then I termed the fourth horseman as digital deduction. back then. And that's where it's actually thinking for us. And that's the big challenge, I think. Well, imagine a society that's offloading and cognitively surrendering their thinking to AI. I mean, think about what happens to our own critical thinking, our ability, our judgment. I mean, it makes you so susceptible. Imagine a civilization or society that can't think for themselves.

Think about the misinformation. Think about how we could be easily manipulated by other people's, you know, authorities, agendas, marketing, media, and everything. And then even if, you know, that happens, like, then even if everyone's thinking the same way, then everything they're using AI is going to be derivative. It's going to be so generic, right? I mean, you even see this now with the AI slop that's out there, you know, that's just, like, a lot of noise. You know, it's like empty calories.

Like, you eat, like, I feel like today, we, you know, we talk about in society, especially Americans, overfed undernourished. But what about mentally? We're, like, overfed with all these empty calories. calories from social media, you know, doom scrolling. And there's no, there's very little nourishment. You know, it's interesting about what you're saying, Jim, is when I think of how we outsourced activity, okay, so we did that a long time ago, being sedentary is a default. Being active is something you have to seek out. So one of the, the side effects of that

is really poor physical health. Yeah. I don't think people realize that not exercising their brains, right? Not thinking and remembering can cause mental health issues and actually deterioration of the brain. I think what we think is, oh, I don't remember phone numbers anymore, but those neural networks are gone. And if you do that enough times, you actually start to get some, you get atrophy. How is this different, how is this different than what we've seen historically when the calculator came, the computer came? I mean, even before that, like, Like, I mean, date back to spoken word, let the date back to humans 300,000 years ago,

communicating with grunts and, you know, started using words and everything to the year. That's 300,000 BC to 3,000 BC until, like, people started writing. Like, people would have to pass on stories, you know, from memory. Like, the whole Odyssey or the Iliad was communicated. There was an oral tradition. Yeah, absolutely. Through parables, everything before the written word.

And so technology has always changed the way we think. When we started writing things, we started externalizing our memory. Printing presses allowed you to share ideas, you know, more, you know, at scale a little bit. Not like today, but libraries, you know, calculators. And not that I went, the other day I was at the dinner and they brought the bill and it was 10 of us. And four people took out their phones to divide by 10. You know, no, you think it's a joke, but you see some of these things like, But that's the challenge.

It's just like, and some people say like it's very convenient, absolutely, but you don't want to be crippling. Like math has a certain value in terms of even based logic, right? Like I feel like our society would be really much better off. We just had common sense and basic, you know, basic logic and common sense. But GPS, if a third party device tells you why and where to turn, we didn't need that, you know, before. I'm not even talking about hunter-gatherers. I'm talking about like before GPS. Yeah.

We'd have to use, excuse me, your visual, spatial intelligence. You didn't need to know where you are in time and space. But now, you know, people don't even know, like the other day I was in an Uber and we went through the worst way, just because he was following this thing. And I just needed to be, like, dropped off right here. But we just default our thinking. And so, yeah, technology. And then with AI, it's totally, I mean, the industrial age, what did it do? It made us more sedentary because machines are doing the work for you.

And I feel like today, you know, there's a hitting cost to modern communities. convenience. Like the whole world is optimized for comfort, you know, and then what happens to your muscles, physical and mental, where you don't have to strain or stress or challenge. But, you know, the primary rule here is with challenge comes change, right? You know, with struggle comes strength. But we don't have that deliberate, difficult, you know, discomfort physically or mentally. It feels like it was, you know, historically almost like a slow death or slow adaptation. but with AI, it almost feels like it's coming on so much faster. And so which makes me think that the repercussions of it could be far more dangerous or outlasting or egregious.

I would agree. The other thing that pops in mind, too, Jim, is why you're saying this, past innovations did not reduce our communication, contact, collaboration with people like current innovations are. So current invasions, one of the biggest drawbacks, in my opinion, is people are seeing each other less. Yeah. So I door dash, I do everything online. I don't go to the store. And that, I know the data on that very well. When you're not around people, you're not nearly as well.

It's a removal of human connection. Yes. And that's like, you know, we had on our podcast, you know, the director of that Harvard study, that 80 year plus longitudinal study on happiness and longevity. And they said fitness, very important, diet, very important. What just as important is connection. You know, and it wasn't just your romantic partner. It was the depth of connections because just, again, as hunter-gatherers, we're social creatures, right?

Like even like a human being, you ever been around like a calm person, like a friend, family member, and you just feel calm? Like your nervous system regulates that person. I mean, I mean, we get courage sometimes from, you know, someone we care about their belief in us, right? We're social creatures. You know, we also have these mirror neurons where we're constantly imitating the people around us. That's why that phrase, you know, we're the average of the five people we spend the most time with, you know, fitness-wise, health-wise, financially, and another because we start mirroring, imitating the words, the actions, the thoughts, the character, the habits, you know, whether someone works out and it's less to do with their genetics and more do their friends work out, you know, eat right, read, study, entrepreneurs, whatever that is. Do you think, and I'm sure, I think I know what the answer is, because this is kind of what you do. But today, if someone wanted to be physically fit, they have to, for the most part, schedule workouts.

Yeah. Go to a place or. Designated facility for this. It has to be organized. They got to organize something that allow, where I'm physically fit, where I train my body. If I don't, my daily life, none of it's in there. It's just not there. Yeah.

Do you think we're going to have to do this with our brain power, with our mental health? We actually have to... I mean, I would love to have these mental gyms, right? Like, you know, these brain gyms, if you will. But, I mean, obviously, you know, like, I think... So there's definitely, I mean, there's huge connection between physical activity and mental performance, right? And, like, you know, we know all the benefits.

I'm sure you covered this a lot. And, you know, in terms of resistance training and what it does for the brain, all the benefits, the BDNF, the dopamine, the serotonin, the dwarfs. I mean, we are... The primary reason you have a brain is to control your movement. That's the number one reason we have brains. And as your body moves, your brain grooves.

And so physical activity is absolutely paramount. Like I have a family number years ago, older, senior, she broke her hip. And when she was confined to a wheelchair, her mind followed. Yes. And she unfortunately passed shortly after that, but mobility is absolutely key. That's my lake strength. You guys know, this is so very important, especially for cognitive health. and performance.

Wouldn't you lose mobility? And that's why some of the top activities outside of working out and going to the gym will extend your life like racquet sports, reaction time, thinking speed, you know, strategy, memorization, ballroom dancing, right? And notice all these activities also puts your mind

in your muscle, but it also is social activities. You do it with a partner also as well, which is huge benefit. So, you know, like there's this term called cognitive reserve. Like, you could have two, you know, seniors, and they could be biologically very close, you know, their brains. But one is independent, you know, and the other one is losing their memory. You know, they're very forgetful.

They need assistance. And what scientists are thinking is that cognitive reserve, cognitive reserve is like is the difference. It's like a retirement account. It's like you're putting, you're investing. and how you build that retirement account, like we would do financially to be better when we're older, is through new learnings. It's all physical activity, mental activity, and social activity. Jim, I just today brought up an old study, and specifically speak to cognitive reserve.

It was a study done in 1986 on over 600 nuns. And the reason why they picked them was because they lived such similar lives. So there wasn't a lot of things that had to control necessarily. And what they found, there were a few things they found, but there were a few nuns in their particular. One woman, I think her sister Mary, I think was her name. She was 101 years old, great cognitive performance. She died shortly after. Because of the study, all of them donated their bodies to the science.

So they looked at her brain. She had beta amyloid plaques like somebody who had advanced Alzheimer's. But her cognitive test did not reflect this. And the way that they explained this was that she had tremendous cognitive reserve. Yeah. It gave her that cognitive. resiliency that allowed her to maintain independence, even though she had all of the telltale physical, you know,

symptoms or physical, you know, attributes of Alzheimer's, which is pretty wild. That's so wild. I mean, because we can all, like, we all have, like, cancer cells and all these things in our body, but, you know, whether it gets expressed, it's kind of like, you know, like I was just talking to Max Lugabeer, and he was talking about how, like, for Alzheimer's, like your genetics, loads a gun, but your lifestyle would pull the trigger, right? And so we all have these things, you know, in our physiology and in our bodies, but it's like, you know, cognitive reserve is huge. The study actually have an actual copy of the, it was on the cover of Time magazine back then.

And I have a copy. The one that, yeah. So you knew about it. The study is called aging with grace. Yes. Which is so amazing. But they were having discourse, you know, debates. They were having deep conversations, reading a lot, writing.

And it added years to their life, but also life to their years, which is, which is, which is, you. is huge. That's cognitive reserve, right? Being active. Like, you know, because what's the ultimate is cognitively rigid, besides the longevity aspects and just having your faculties when you're older, even businesses, you know, a cognitively rigid, you know, business is like Kodak. They, right? They invented the backbone technology for digital photography and they shelved it, you know, and they, then they're extinct. Blockbuster video. I mean, we can go on and on. That's cognitive rigidity. cognitive flexibility is your ability to be pliable, like be able to do mental parkour,

be able to be flexible, fast, limber, you don't break, you bend. And I think that's a lost art, you know, and like building cognitive, especially when most people are consuming rather than in creating. And then the algorithm now is you don't, I don't know, like I'm not on social media a lot,

but I tend not to see a lot of people I follow more of whatever people engage with, but the challenge is whatever you engage with you see more of. And so then you're in this echo chamber because you're only seeing the perspective of the stuff you're engaging with. And you never have flexibility because you never get to see, you know, the opposing view, right? Like even using AI to point out your blind spots, I think is incredibly valuable. You know, some people would say intelligence is measured by, you know, be able to change your opinion based on new data.

You know, and be able to be flexible like that because a lot of people aren't because whether their ego is built into it, they spent this amount of years of study. it's part of their identity and they stay rigid. And that's a challenge. I think we live in the age of adaptation. Ultimately, human beings, our bodies adapt to stressors, right? There's heat adaption, right? Temperature adaption. It's built in nature.

You introduce, we were talking about my young kids, we have a three and a half and a one-half-year-old, but you introduce some of the soils of bacteria and then their immune system is more robust. So I talk about something called cognitive anti-fragility where I think cognitive resilience is like bouncing back to where you, like under stress, you bounce back to a default setting.

Cognitive anti-fragility for me is bouncing forward. It's like you're building a muscle. It adapts and then what was hard becomes easy and then you pursue more hard. But I don't think people are mentally challenging themselves because of technology is doing a lot of the lifting for us. Give me some examples of some some exercises or things someone can do to improve their cognitive fragility or to become not so fragile.

Yeah. And so I would be, I think deliberate discomfort is so very important in a world that's optimized for comfort, that's optimized for convenience. Like you mentioned DoorDash and Uber. Like if I have to go 10 blocks away to run in air and at the bank or whatever and I call Lyft, that's technology like AI. It makes this very convenient, but then I don't get my steps in, right? In Ellis, elevator, if your apartment or, you know, offices on the eighth floor, an elevator is in early it's a form of technology, but then you don't take the stairs, right? So I feel like, I don't think that AI, you know, and specifically, because I'm doing most of lifting for most people, like, I was always, my rule, even as I use artificial intelligence, is to build before I borrow. I want to build my own intelligence before I borrow, you know, from AI. But certain things that you could do to

increase your cognitive anti-fragility and your cognitive flexibility. Let's talk about flexibility. It's studying something outside your field is incredibly valuable. Like having hobbies. You notice some of the highest achievers they have dedicated other interests because that allows them to be more creative and problem-solve and build and innovate because they have more references and distinctions from other things. I noticed that when I had class, I used to own a training studio. And at one point, towards the end, I had these really high-performing clients. And it was interesting to me because these were people who had very demanding jobs. Like it was brain surgeon or heart surgeon.

And they also were like classically trained pianists. Or I had one guy. Yeah, I had one guy who was an anesthesiologist. And he's like, he was a, he got trained as a bartender just so we can learn how to make craft like hobbies. And I'm like, man, where do you get the time to do this? But it must be a part of that form of that form of. Huge, huge. I mean, it's like like the whole like divin.

Finchie. Like he was a scientist and he was an artist. He could juggle. He has all this other other interests. And I feel like to be flexible, you need perspective, you know, and you need to be able to have distinctions. You let it become less one dimensional. There's a great research book called Range, you know, about a generalist, the power of a generalist. You could specialize in your career and your studies, become a master in that, but still being a generalist and having based knowledge about a lot of things allows you to be more whole. So, like, yeah, or even if you're going to use AI, you know, have it, have it create an argument for what you're proposing, you know, in terms of your beliefs. You know, like create an incredibly strong argument counter to challenge ourselves. But I feel like, you know, it's important to have, what's the phrase? It's like strong opinions loosely held, right? You could change. Because who wants to be, I doubt anyone listening here as the same exact beliefs and thoughts and, you know, as they did 10 years ago. Hopefully they don't, right?

Otherwise, where's the growth, right? Hopefully we have some beliefs that we'd be embarrassed to even talk about, you know, otherwise if we're exactly the same. It's just like when somebody says, oh, I have 30 years experience and fitness or health or sales, and you really have a conversation. And because you guys have distinctions in those areas, like maybe they only have one year experience that they repeated 30 times. There's no growth.

They just kind of mailed it in every single time because your brain, you know, this is 2% of your body mass, but it is an energy hog. It uses 20% of the energy and the vitality. You know, I work with chess players, and they could burn upwards of 6,000, 7,000 calories, just sitting like this all day, you know, because your brain use, and that's why people don't think,

because it is high energy activity, you know, for people. And then if AI is going to do it for you, you know. And then the other crisis, besides cognitive offloading, you know, and cognitive surrendering, you know, where we're not using those muscles anymore, I think is an identity. shift. You know, like, what happens, like, there's this barbell economy where the weights are on both

ends. It's like, like, that AI, AI might not affect as much leadership on this side or, you know, things that require for more physical, HVAC, massage therapists, hairstylists, right? But the barbell here, the thin part, that's really going to be hit, coders, right? Writers, visual designers, graphic designers, like here. I mean, I just saw, what was it, a radiologist? like AI could detect like a thousand times better than

the human eye. So like what happens you spent years of all this schooling and you know 10, 20 years in your career doing this thing and all of a sudden AI could do it faster and more accurately and better than there's an identity crisis. It's like I was at the Super Bowl. I do stuff where the NFL alumni

and like what happens when somebody's trained or vets, right? Like what happens when you are focused in this And you have a community, a team or in the military, right? And then all of a sudden you're moving on to something else. Identity crisis. Yeah. And then that's going to be a big challenge with AI because it's changing the way we work,

the way we live, and how we see ourselves. I mean, where's your purpose? So many people identify themselves as their career. Mm-hmm. Right. Yeah, two things that come to my. One, as you're talking about ways to improve your, or to be anti-fragile cognitively,

I'm thinking, like, one of the best ways to do this is surround yourself with people. Oh, yeah. and talk with them, especially people who might have differing opinions or people who enjoy discussing without getting offended. I think that's great because you're going to automatically get hit with things you can't counter right out the gates or that you don't anticipate and it's going to give you, it's going to kind of help strengthen that muscle in you. So that comes first. And the second question I have for you, in regards to AI, you said you use it. I'm curious to how you use AI. Like what do you specifically use AI for in the ways that

you know, don't damage your cognitive strength. I mean, the same way that I, that I, as a memory trainer, you know, remember names and facts and figures and all that stuff, right? Like I would do, even when I started, and this is my, you know, 53, I've been like almost 35 years, you know, as doing focus exercises or I would do memory exercises. For example, you know, people forget what they read. They forget like what room at the hotel, the room number. Like, I would practice memorizing a license plate when I'm driving.

or I would practice memorizing a grocery list, even though I could easily write it down. You know, I would memorize, you know, something simple, like the seed phrase, whatever happens to be. So those reps count, right? Just like, you know, when you steal reps, you know, throughout the day, you're making your coffee and you do some squats and you're triggered that way, right?

You steal those reps. Same thing with those mental reps. I was always looking for opportunities to hone my memory because I didn't want it to just kind of fade, right? Especially because, you know, my grandmother had passed out of Alzheimer's when I was seven and my brain injury and my learning difficulties. With AI, I created an acronym for you guys because I like acronyms.

Because if someone's listening, like they're driving and they're working out, they can't write it down. So before I go to AI, I'll do certain things. And I said, you build your own intelligence before you borrow from AI. And so the B stands for brainstorm. So before I even go to chat GPT, Klaug, whatever it is, I'll brainstorm my own ideas before, right? I'll kind of get a little mental warm up around this. The you is understand. And this is specifically what I mean.

I think people are optimizing a lot of their, like we ask AI with these prompts, right? We engage. But before we ever did that, we were prompting our own mind with the questions we're asking all the time. Right. Does this make sense? How do I learn this? You know, how do I reach this goal, whatever it is? And I feel like a lot of times we're optimizing for the wrong question.

Right. Like it's very different with like, oh, how do I hit? You know, how do I get, you know, whatever amount of followers or being, whatever, as opposed to like, I don't know, Peter Thiel's book, zero to one. How do I hit my tenure goal in the next six months? It forces you ask, you ask a new question. You have to, you can't work harder, right? There's a great book. 10x is easier than 2x, basically saying, because 2x, you could effort your way to 2x, right, in terms of money or whatever you do. But 10x, you can't possibly effort that. So it forces you to think differently about it, right, to get there. And so understand means like really understand what the problem is and define the problem. Einstein, and I don't know like how people credit this and it's attributed Einstein that if he had an hour to solve a problem, he would spend 50 minutes really understanding the problem, defining the real problem, right? And so I would say understanding. So I would be thinking about the problem myself.

And before I prompted, I'll just get clear on what that is. The eye and build is imagine. And imagine, you know, Einstein said again, imagination is more powerful than knowledge. this is where I'd come up with three answers to that question before I go to AI to just give it to me. And so like and I and I would ask, I would do thought experiments too. Like a question I ask myself all the time. Let's say I'm dealing with the problem or whatever. And I would say like how would a five year old look at this problem?

Like how would they solve it? Because it's often the elusive obvious, right? Or how would somebody 10 times smarter than me look at this problem? Or an individual like a mentor in my life. I think about how would they look at this problem. And so I feel like that's very useful in terms of imagining solutions to your problem. And then the L in build is leverage AI. And, you know, then you could go to AI.

But I don't give it, I personally don't go there for answers. I use it as a more augmented intelligence where it's like a creative partner. I'll use it more to say like to stress test, like stress test my idea. The point out the blind spots or the cognitive biases here or to argue a against what I'm brainstorming or thinking about. Because I feel like that's, because I think a lot of AI is just placating to you. It can make the dumbest person feel smart because it's just like, oh, what a great idea. You know, like, and it's just, but it's not.

And so, so much misinformation, how that intelligence is aggregated through Reddit, through, I mean, just like, it's just, so I would say leverage AI, you know, after you do that. And then the D and build, it's then you decide. Because I just want to remind everyone was listening. I'm sure everyone's using AI. AI could compute and process information faster than human will ever be able to do. That's just fact. I'm not going to debate that.

But ultimately, human beings, their human intelligence, have to decide what this information means, which of this is important, right? What to do with this information? Because also, AI doesn't have any responsibility. It has no stakes in, like, what it's giving you, as opposed to humans where, you know, we decide something and then we're responsible. for that outcome. And also AI, they're using it for therapy. They're using it for coaching. And I totally get that.

And we have that in our programs that we've trained in our speed ring memory. Like we've downloaded all the, you know, all of this stuff that I've created. You know, but I think one of the challenges, like AI doesn't have bedside manner. It could feign empathy. It could feign compassion. But it doesn't know how to like console a grieving child. It doesn't know what's like to ask for forgiveness. it doesn't know what it's like to have heartbreak or anything else like that.

It hasn't had a human experience. So it could faint it, but it's synthetic, right? And so I just feel like my optimistic view, this is my optimistic view. And this is really weird because on the way here, the person next to me on the plane was watching this movie Wally. Yeah. And this is. We referenced in a great time. Yeah.

That movie was so sad. It was incredibly sad. And I didn't, I didn't have the earphones in. But all I remember seeing, because I haven't seen it since it came out, is just this future, right, where it's like everybody is morbidly obese. They're sitting in these pods that are just kind of going everywhere. Right next to you, don't even go there. Yeah.

And then the one, the scene I saw was like, the one of these guys fell out of his pod. Yeah, I'm just like. You know, and then he needed like five robots to pick them up because he couldn't even have the ability to get back in there. And then right in front of the guys, everyone there is like screens, you know, and then a big gulp of soda or whatever happens to be there. And that's a scary, that's a scary future. My optimistic view is, because everything is driven by money, I would say in the workplace, my optimistic view is if we can't out-compete process like AI, then it's going to force us to be more human. I think one of the most interesting conversations to have, you know, today is that I think we're living in this story where how do you remain deeply human?

What does it mean to be human in a world of AI, right, an age of AI. And I feel like it's going to force us to get better at the things that make. us human because, you know, I'm all for AI automating things like lower test things that I don't want, I don't want to do it with, like, you know, my inbox, my account, like all those kind of things. But, you know, only if it frees up energy and focus to do like other stuff, right? It's like, like we do our annual event for community for ours for 19 years now and all limitless live. And years ago, we had Rod Rod Roddenberry, who's the son of Gene Roddenberry who created Star Trek. right and I saw him there and I brought him on for a fireside chat because his father had this vision of the future that with technology right you had tricorder that could diagnose any health challenges you had replicators that can make food there's no disease there's there's total abundance because it can make everything so money is just doesn't need money so what are they doing they're out there exploring they're doing higher level you know things with their energy time and attention so what I'm hoping for in a world of AI to be relevant to be compensated in the work

workplace, it'll force us to be more human. And that's an acronym that I put in this book. So H is heart. I really feel like leaning into emotional quotient, empathy, storytelling, compassion, everything that makes us more human, EQ, in a lot of ways that are more important than IQ, right? The U is understanding, going back to asking, you know, like, why, right? Understanding, curiosity, you know, comprehension, you know, like real deep understanding. I feel like it's a human quality. I think the am is meaning, like purpose, like going back to identity. I think people should be really lean to purpose, especially because purpose, having some kind of purpose, I'm not saying just life purpose, it gets you through adversity. Right? It gets you

through hardship. It gets you through difficult time, having a real reason. Like, you know, like, you know, who's counting on you to show up today, either clients or your kids or whatever it is. So I think people are going to really have to focus on what lights them up, you know, gives them drive and fire. The A in human is adaptation. I feel like the people are going to win that competitive edge is the only constant. Nobody knows what the future is going to look like 10, 20 years or not. They just don't.

But change. They'll definitely be changed. So our ability to adapt like human beings are good at, I think that's our superpower, our ability to learn things, unlearn things that are no longer true or updated to relearn things also, to be cognitively flexible. you know, in the marketplace, but also flexible with our bodies and our minds. And then the N in human, I use the word nexus to fit the acronym, but it's all the social skills,

leadership, sales, influence, coaching, you know, parenting, all the things that, this social aspect, because it's not just your neurological networks, it's your social networks, right? And so I feel like if we start leaning into that and we start developing our judgment, our curiosity, our creativity, you know, our critical thinking, I feel. feel like then we could usher in in an AI revolution or evolution, you know, a new like human renaissance where it would force us to be able to do more things, the science and the art. I share that optimistic view, although I do believe, because I think it's human nature, that will go through a lot of pain first.

Because I think to your point, if AI goes the direction we think it is and we have this kind a Star Trek type future where things can be made for us. There's the money becomes less important. Everybody can, uh, 3D print what they want or have what they want or go where they want. Uh, it will force us into looking at purpose. But what will come first is higher depression, higher suicide, because they'll think that consuming more of that stuff is going to solve it, they'll find it's an empty hole and pit.

Because technology isn't making a life so easy. Like, it's not like, like we have controlled temperature, control light. I mean, everything is. so easy. You could order on an app. You're right. You're never, you're right. You're never have to see another human being. And so I think there's a big cost for that, you know, because the thing, when we're looking at first principles in like nature, like you can't buy a fit body. You have to earn it, right, every single day. You can't buy a great relationship, right? You can't buy the things that really matter in your life, you know, requires effort. So whether it's your body or your brain or your business, whatever it is, you know, and we can't be

upset by the results we didn't get from the work we didn't do. So many people are, you know, doing this mental masturbation. They love learning on podcast. They're listening. And I'm calling people out because I'm a coach. But they hear the same thing, but they're not doing anything with it. And that's the challenge. And from a memory standpoint, like, I'll make this really, really clear. There's this forgetting curve. You learn something in two days later, 80% of it's gone. You hear it on a podcast. You read in a book. You go to a conference or whatever fitness event, whatever it happens to be. Coach, it's gone. And the reason, one of the reasons why it's gone is and you're not using it and the mind will prune and delete because whatever you

focus on and you do and you say and you think and you behave then you're telling your nervousism this is important let's preserve this right but if you're not doing something with that information then it's just going to get rid of it because you're only going to strengthen the things that are important to you know it's a good hack with that is uh you know when you learn something to talk about it yeah just to talk it teach it talk around to fumble it around i just i mean i got we're I got my trainers today that I'm sitting down and I'm coaching and teaching. And one of the things I talk about

as a young trainer, when I knew very little and I'd learn something, I immediately turned right around and taught it to the next person I saw. And I definitely fumbled it around and it didn't sound very good. But by the second, the third, the fourth time, it had become mine.

And it's like, I think so many people are the mental masturbation comes from fear, fear of how our peers are going to judge us, fear if I'm not going to get it right or say it right or do it right. or do it right. And people that can get over that and unlock that or accept, I'm going to suck at it, I'm going to fumble it,

I don't have a photograph, whatever, and get over that and teach it, say it, and repeat it, it then becomes part of you. Yeah, Richard Feyman, you know, people attribute to like the Feynman effect or the explanation effect. When you learn it, you learn it. And when you teach it, you get to learn it twice.

Like if everybody could relisten this episode, And, but this time, when you're listening, think about how you would give a TEDx talk next week about it. You would focus way different, right? You would own that information because it's active learning, you know, because learning is not a spectator sport, any different than lifting or anything else that's worthwhile. But yeah, when we teach something, we get to learn it better. And so, like, you know, even with kids, right, you could have your kids explain what they're learning, you know. And then it also shows you your gaps in knowledge, too. And also I feel like when you teach it, it starts to become more of your identity in terms of, okay, I know this, I know this, I'm becoming an expert this.

And I really think the sequence is you learn it, you teach it, you learn it, you live it, and you teach it. Because like I have a rule for every hour I spend learning something, you know, I don't know where I came up with this, but it was just like, just for me made sense. For every hour I spend reading something or listening to a podcast, whatever, I want to spend an equal hour applying it, right? because I feel, and people schedule their workouts, but they're not scheduling their implementation or their application. Like somebody going to reading a great book on, and honestly, there's a book that could solve anyone's problem that someone wrote somewhere,

that they spend years going through mistakes and their research and experience, and you don't have to spend those thousands of dollars in time and everything to do that. So I think reading is great. Reading is to your mind would exercise your body. Great, neurological, cognitive training for yourself. But somebody could read a book,

and not apply it, their life is no different than somebody who's illiterate who couldn't read the book to begin with. So, you know, that's the challenge. I feel that you're right, people get this dopamine from learning something new, but they don't apply it. And I really think, like, how I define intelligence in a new book is, and this is functional for me. It's not IQ. That's, that's so antiquated. It's not a standardized test that you take when you're aid and that's your potential when you're 88. That doesn't even make any sense, right, because of neuroplasticity and our brain's ability to grow. For me, intelligence, people say it's pattern recognition, it's ability to be flexible.

I feel like functionally, somebody is intelligent. If they're intelligent, intelligence is using your brain and directing your mind to create the life you want. So using your brain, which is the hardware, your mind directing it, the software, right, to create the life you want, meaning somebody could know everything about fitness,

but if they're not fit, how intelligent are they? Yeah. Right? Somebody can know everything, read every research or every book on wealth and investing and whatever, you know, but if their bank account doesn't reflect that, how intelligent is that person, right? And so I feel the life we live, our lessons, we teach. So for me, you know, and we live in this kind of expert economy where I feel like you learn something and then you have to live it, right? You have to practice

what you post. And then you get, and then you teach it also as well. And so, because then, like, I can roll out of bed, like you guys can also. And you could talk about this because you live it, right? Because And you show up differently with the level of congruency. Because nowadays I feel like people are, their BS meter is really sophisticated. Like you can detect AI stuff, right? I had somebody in my podcast. I usually always publish shows, right? We've done nowhere near as many as you have, but we've done 500 plus episodes.

I had somebody on and it was recommended to me because, you know, a team was showing all these, they have the great Instagram. I'm not going to mention who it is, but they have great Instagram posts and very like, wow, this is why everything's like lands. I was like, I love to have a conversation about this, get them on. Person is like dumb as heck. I'm not, I don't want, it's not a judgment, but clearly AI or somebody else was writing this stuff for them because I asked like these layup questions and it was just.

And I can't pull it out. But that, but that's cognitive surrender. Like AI is writing people's books and their poems and everything else. So they're not, it's like that MIT study that a lot of people were talked about. MIT did a study with their students and they had them write essays and they put them in Group A, B, and C, and group A used ChatGBTBT

to write their essays. Group B used Google. Group C didn't use either. And then they scan their brains to see which one was more cognitively engaged and obviously C was most coggingaged because they had no help from technology. And group A just was not engaged at all, right? Because they didn't have to earn it.

Just like if you're looking at people's like the intensity of their muscles, lifting weights, or weights, whatever, they were lifting any weights. But when they tested them on their comprehension and their memory about that subject, Group A hardly remembered any of it because they didn't have to earn it, right? And neuroplasticity, again, it's the whole basis of like this word, neuroplasticity is challenge equals change.

And my challenge is everybody wants convenient and they want comfort. And life is difficult for one of two reasons. You either leave your comfort zone. You start that business. You start that relationship. you work out, you study, become an expert. Or life is very difficult if you stay in your comfort zone. You know, because you stay in there too.

Yeah. I think AI could be one of two things. Either it could be incredibly stimulating. It could strengthen your cognitive function. It could help you become smarter or it could go in the other direction and just do things for you. I mean, I've used AI. One of the things I've done with AI is because it's an incredible synthesizer of information. It's the best we've ever seen.

That's what it is. And we've never had in history something that was able to synthesize comments, reviews, and forums and compile it and put it together to give me a consensus. We've never had that before. We've had studies. So what I've done to learn certain things is now I've taken studies. And then I've taken people's reviews. Now there's millions of them, hundreds of millions of online.

Antiquet. Plus studies. And I've taken anecdotes, lots of them. Studies. I've put them together, find the commonalities, have AI sort out. And I'm coming up with some crazy conclusions and ideas around certain things

and it's very stimulating. Because I'm prompting, I'm going through and I'm saying, okay, are those commonalities and lots of things, find the two things that seem to be standing out and then it'll find that way. I love that. Oh, and it's remarkable.

You're using it, like he said, like a partner versus like an answer, which I think a majority of people use it almost like a sophisticated Google search. Right. give me this, you know, prompt it like that versus you are pulling in ideas and theories and together you're you're formulating an argument with it as a partner versus a tell me what's better, you know, which is how most people.

I'll be specific with you because I had fun with it a while ago and I was messaging these guys about it. So I got on there and I'm very fascinated for a long time ago. I got really fascinated with the science of cannabinoids in turpines. There's a personal story. I had a family member had cancer. And so I got into how it could potentially help her. So I had some base knowledge.

And so I said, what are the different cannabinoids show in the studies that they can help, you know, cause produce? So I got this list. What about the different terpenes? And I got some ideas around there. Then I said, what do the reviews say on the best strains of cannabis for pain relief? Give me the top five. I got the top five. Then I said, what of these top five strains, what commonalities do you see with the combinations of cannabinoids and turpines?

And I gave me an answer. I said, of these commonalities, which ones are common in all the strains and which ones seem to stand out the most. And what I ended up getting was a terpine cannabinoic combination that probably is really good for pain. There's this really fun process of going through and asking these questions. And I think you do that with AI. Yeah. And I think, and the difference that makes the difference is your human intelligence compared to somebody else that doesn't have those distinctions or the interests or the discipline or the life experience and the references that you have. because you're interacting with it different.

And that's what I mean about, you know, people leaning into their human intelligence being more important than AI. Because, again, AI can amplify in scale. Like, if somebody's confused and incompetent, it's going to, and unclear, it's going to amplify that, right? It's going to make you a bit more of that. As opposed to somebody who's competent, clear, concise,

you know, has character. Then it'll amplify that also as well. Well, I'll share an opposite story of the usage that I've shared on here before with you guys is I have a family member who, was taking HRT and the way he prompted it you know can HRT be dangerous for me and so of course what does the AI do

it searches all the probabilities of how it can be dangerous and so he sent me this thing I have to get off this is terrible for me and I'm like that it's such a stupid way to prompt that and you could flip that on its head and say literally the opposite how is it positive for me

and it'll give you a list and so you have people that are coming to conclusions because they're prompting it so unintelligent And then they're taking that answer as the truth. And it's like, whoa, you got to understand how to prompt this correctly if you wanted to give you a less bias. But it's giving you a bias based off the way you're prompting it. So it's going to be interesting to see how that, you know, separate, like how many people will have the intelligence to approach it the way Sal is approaching it and how many people are going to just use it to dumb them down.

Well, Jim, because this is kind of, this is your field. And you, you write and learn and are passionate about all. all of all things cognitive focused. And you coach people. Are you seeing a greater demand for some of the stuff that you teach or a reduced demand? So I think how it's delivered might be changing a little bit. Like we have the largest academy of accelerated learning in the world. We have students in every country.

Speed reading, memory enhancement, critical thinking, creativity, brain optimization, all the, stuff. Right. I feel like courses probably are going down. I would imagine industry-wide in terms of going through online when people could go to AI and say, oh, how would Jim Quick memorize this stuff at study and so on, which is great. I think there's a big part of our community

or anyone that's built a brand, that that's special because you've earned their trust. Right? You have relationship equity. Authenticity. I think, yeah, because again, like, like there's this whole, I'm in a lot of author communities and there's this whole thing with AI writing, you know, doing that. But some readers just don't want to read anything AI and publishers are taking a stance on it because that person has not gone through the experience, you know, the authentic, transparent experience of what, you know, what they're talking about. If it's a piece of it's AI writing, that's something.

So I feel like, you know, if you've built a brand out that's out there and most businesses have a brand or champion of spokespeople for it, then that relationship is a big asset. You know, because people want to, in times of confusion, people will go to people that have earned their trust. That's right.

Repeatedly consistently, right? You guys have episodes on, you know, five a week on this basis, and you show up for people, and that earns trust, right? And you don't, and so like, just like if you're in a relationship

and you always promise, or somebody promises they would do something at work or whatever, and then they do it, they break that trust every single time. How much do, how much steak do you put in their word, right? And a brand is,

off in a promise. But think about how we break our own trust, right? We say we're going to do something. I think the number one meta-habit, I talk about this in the book, it's a daily book, like daily stoic. And like any daily book, you pull from Christianity or Judaism or Buddhism or stoicism.

This pulls on science. So it pulls on science of the mind, which is psychology or science of the brain, which is neuroscience. So it's a brand new idea that actually gives them prompts. So like the prompts you give to AI and you're talking about a family member

that maybe it's not the most empowering prompt that gives them a biased answer. We're doing that to ourselves all the time because think about the prompts, the questions we're asking of our own intelligence instead of artificial, our natural intelligence. Why can't I ever lose weight? Right? Okay, great.

You're all the reasons. Like just like on AI or you know, why don't I deserve love or whatever or even the questions we ask aren't the best kind of questions. And we talk about, you know, so every single thing here has a question that gets people

to prompt an exercise, to build that mental muscle, you know, if you will. But I would say, in terms of the future of this work, right, certain things are never going to change because the hardware is not going to change in the brain. It hasn't changed in 300,000 years. We pretty much had the same, you know, brain as people did, you know, all that time ago. So I think, you know, exercise and diet and sleep and relationships, you know, always very important. I would say, also very important nowadays to take a pause, meaning whether there's meditation or time in nature, that's for me, walking to dogs, is my pause, like a little brain break, because the brain's not meant to go 24-7, right? It needs these little, little, you have to disconnect to reconnect.

For me, like, it's interesting. If you pause a camera or a computer or a television screen, a machine, it stops working. I found working with clients and myself, just personal experience that when we, human beings take a moment to pause, we start working. We start in different ways. We start recalibrating. We start recovering. We start reimagining things, right? And so, but people aren't scheduling that white space to think anymore.

And people can't be bored anymore, right? They have to take their phone. Right. Even in the shower, whatever, they always have to have a screen on or a phone or they can't even sit in a line to be able to do this or, you know, at dinner table. You know, they see couples like, you know, a bull and whatever it happens to be. And I feel like. you know, we're talking about children. And then again, we have a three-year-old and a one-year-old. Like, I don't want, I don't want them super stimulated all the time, especially they don't grow up on what we grew up watching, right? I'm trying to eliminate, you know, reduce screens. And I have empathy for that also, right? Like, for why parents, you know, use screens sometimes to be able, you know, for kids. Jim, we're in a similar age group. So I don't know if you've experienced this yet because I have kids too. And I have two little ones. I have a five-year-old and a three-year-old.

And we put on Mr. Rogers. Yeah. It's painfully slow in comparison to the kind of stuff that kids watch today. It's crazy. If you watch it now, in fact, there was a scene on Mr. Rogers where he had a clock on the screen. And he goes, let's see how long a minute is. And the screen just focused on the clock with the second hand going down. And you just had to watch it for a minute.

That's so amazing. That would never happen today. I don't think an adult could do that. No, yeah. No. And so this is what we're putting on for our kids because I noticed a difference in their behavior when they watch. Completely. And so we have a list of shows that we approve because of exactly what you're saying.

So earlier, too, we were talking about school and how that's, you know, that structure has changed a bit. And I've, you know, like private school and we've experienced this as well as like they've gone back a bit more to analog. They've gone back more to actual reading and then like application and actually project building. amongst each other. And I feel like that is somewhat of the answer in terms of the exercise of it and being able to have that human knowledge and experience.

And then we can get to the digital stuff and, you know, AI kind of coming in and after, is that really, do you see a big need for that? I think a hybrid, you know, kind of a whole self-learning where it's taking the whole child into consideration. So not just left brain, right brain, conscious, unconscious,

but it's also their sleep and their diet and everything else that affects it. So it's not, Everybody, you know, like in society sometimes want the magic pill. Like the one thing. Yeah, everybody, right? And I just feel like there's not a pill, but there is a process, you know, for this. For kids, I'm very interested. I've had the opportunity to meet with a lot of founders of different schools and tour and advise.

I mean, they use our strategies in some of the top school systems in South Korea and Finland for accelerated learning, meta learning, learning how to learn, the stuff that we teach, right, learning faster. I would say devices are a challenge, right? I wouldn't want to be a teacher. It would be very hard. My mother retired a handful of years ago from New York Public School System. She started as a public special ed teacher to help me with my learning disabilities for my brain injury as a child. Teachers could be some of the most caring, competent, compassionate individuals, but I can't even imagine, like, you know, holding the attention of kids that grew up. Our generation grew up on video games, right?

Yeah. Which is one thing, but on screens. And going back out to, like, the kid, like, our kids will watch occasional stuff. We do try to put some borders and boundaries when possible. But there's certain, the content of what they're watching is very important. Like you said, like today's stuff, like if you go on YouTube, the stuff that goes viral that has, you know, millions of views, it's, it's noisy. It's fast. Yeah.

The flashing, the sounds, the lighting, everything is so stimulating. I mean, have you seen these videos? We don't even allow YouTube for that reason. YouTube is built on an algorithm of addiction. And so the last thing I want is my seven-year-old watching something that's being, that's programmed to feed him something that's addictive. Yeah. So like the platform itself is just not an ideal platform for a kid. And you hear all these ideas and I don't know if they're true, but all these founders of these tech companies, not like they don't let their kids on the screens.

No. Yeah. And just taking a reprieve from your screens for two weeks, brain scans before and after. Like some, some of them are just like their brains like go go. back, you know, 10 years. I look at his training. Yeah. And it's just, but sitting in boredom is, is, is, is, that there's a challenge.

You ever see these, these kids that, online where you take the advice away and they just like, you're taking, lose their mind. Yeah, it's like taken away, like, crack. Like, it's just like that kind of, like addiction. And that, that's, that's a challenge. So, you know, I see schools reducing screen time or, or, or going back to analog. I, I don't read on, you know, screens particularly, when I travel, it's harder. because I don't want to carry like all these books with me.

But I always like to read physical. I just something, there's something about a physical book. Well, I'll tell you the difference. Read off of your phone before bed and see how fast you fall asleep and then read a real book.

Yeah. And see how quickly you fall asleep. And I read fiction at night too. Because sometimes if I read something too stimulating, like on science or business or whatever it is, I'll get in my executive brain. I'll have all these ideas. But fiction reading has been shown to reduce stress upwards at 60%.

I don't know. I didn't know that. have been better sleep also. Interesting. And also, like, because I used to read all nonfiction stuff. That's me. I want to know, like, yeah.

I'm guilty of that. The fiction reading, like there's a vote for this, higher EQ, intelligent, like narration, storytelling, empathy, creativity, perceptual positions, be able to, you know,

jump from other people's point of view, all this stuff that's so very important. And it's soothing, right, as opposed to something that might be a little bit more technical. You know what I started doing Jim just recently? This was my wife started it. And then she encouraged me to do it.

it. There's a device called a brick. I don't know if you're familiar with this, but it's like this, it's like this plastic square, and you bring your phone up to it, and you can, you can select whatever apps you want to turn off or whatever, and you'll brick your phone. Leave that somewhere that's, you know, kind of hard to get to, so I leave it downstairs. And so all my social media apps, my text, everything is inaccessible from that point on. The only way to turn it off is to go back to that physical brick and turn it back on. And that's the key for habits, right? Is it controlling your environment. Yes.

Right? You want to make the things, one of the principles are for habit design is you want to make the things that are good for you easier and you want to make the things that are not good for you more difficult, right? And that's the thing. Like having your phone by your bed on your night's hand is a challenge. Like I was talking to one of our students the other day and like, like, she was telling me how she scrolls at night and, you know, for like, and I was like, we looked at it.

It was like two and a half hours, right? People don't realize how much time goes by just going like this because you can do this infinitely, right? And besides the sleep issues that the blue light thinking, you know, you're not creating melatonin because you're my nervous system still thinks it's daylight, besides the stimulus that you're watching, that could also stimulate you, you know, the context switching all of that. You know, I said, I was like, wow, that's interesting. And she was using something to justify it saying, well, I had a really long day. This is my way of de-stressing. And we all, I totally understand that. And then, but the question I ask, because I always want to question people's assumptions, just get in that metacognition, people thinking about

why they do what they do and how they think. I was like, okay, would you wake up two and a half hours earlier to do what you're doing right now, like to scroll like that? And the answer was obviously no. But logically, like if you're going to stay up, you know, two extra hours, would you get up two extra hours? Do that. And it was instant, right?

And the challenge, you know, with this habit, just like, you know, you make the things, you know, I have a pull up bar like right in the doorway in my office, right? Just more likely to be able to do that because I'm making things that I want to do, you know, easier for me to be able to do. For, um, here's a hack for everybody. So, when you wake up in the morning, because it's high leverage, the only thing that's equal, and everyone has equal education or network or, you know, income or whatever, but everyone has 24 hours in a day, right? And so limitless, not about being perfect. It's about leverage. Like, how do you leverage those minutes? So it's not even about time management. It's really about mind

management, right? And so here's a leverage point. When you first wake up, there's something called sleep inertia. And sleep inertia is when you transition from a sleep state to a waking state. And you would imagine certain things are coming online. Like your attention is coming online. Your conscious awareness is coming online. Your alertness is coming online. Your working memory is empty, right?

So it's kind of like you're waking up and it's like fresh snow. Not everyone, no one's like there's no tire tracks and other people's footprints. It's like it's pristine, right? It's clear. In that window, there's something called attentional priming. And what that means is that what you're putting in the mental inputs in that window. And that window could be depending on your sleep quality, depending on what stage of sleep you woke up in, whether it's deep, you could be more groggy or whatever, about 15 to 45 minutes, right, when you first wake up. Now, the mental input you put in those 15 to 45 minutes has a disproportionate effect on the rest of your day.

Disproportionate. So think about this, specifically in three areas. What you focus on later on that day? So what you prime, intentionally prime In the morning, you're more likely to focus on. Number two, how you feel throughout the day, your mood. And like, think about it. Like, you could get, let's say someone picks up their phone.

That's what most people put in this window. And so what is it amplifying? Their focus. So what they start focusing on? Whatever they saw first thing in the morning. Comparison, depression, conflict, war, whatever it is. Or just pure distraction. Like, nobody would invite 200 strangers

into their bedroom first thing in the morning to talk about whatever the heck they want to talk about. That's kind of what we're doing consciously or unconsciously. So your focus. What you focus on here, we prime to what you focus on later, how you feel and also how you frame your day, like how you frame situations, conversations, challenges. Is it a crisis, is an opportunity based on what you primed your mind for? So the challenge with, you know, I just saw a video that I have on Facebook, you know, those Facebook memories nine years ago.

Me and Simon Sinek, somebody cut this video of 38 million views. It says, just me talking about don't touch your phone the first 30 minutes a day or the last 30 minutes of your day, right? Really simple. And then talk about the anxiety that comes to the phone. And but when you pick up your phone, you're priming your attention in, it's not just attentional priming. It's emotional priming.

So what are you priming you with? Distraction, every leg check on whatever. And reaction. Yeah. Because you get a message or social media comment that puts you in a mood for hours, right? Or a voicemail or what? WhatsApp, you know, and so what are you priming? And so your priming reaction, meaning you're fighting fires right off the bad. You're on the defense. How do you create an amazing day if you're just

like, if you're on your heels first thing in the morning mentally, right? So I always say like, it's mine before media, at least for that window, right? It's, it's, what's your intention for the day before interruption? Yeah, like, what's your direction before all this distraction? And so when I wrote Limelis Daily, which is 366 days, you put, as everyone's, on the same date, it's meant to be read ideally, like in that window, because then you prime the things that make sense. So start your day off, read the day for the day, sets you up for better attention, better reaction, good emotion.

Because what it does is the conversations that you, you know, we had a couple of like conversational specialists like Jefferson Fisher and other people on our podcast, right, master conversationalists. And I was saying like the most important conversation is not with your clients or even your kids. It's the conversation you have with yourself. Because that's the conversation you've been having your whole life, right? And so that makes a difference. So this is a way of you waking up.

And before dealing with everyone else's agenda for your life and everything else, you know, directing your mind. It's like when you wake up, it's like your computer is rebooting. Right. And until later on, you have all these tabs open because people are opening it for you, whatever. you know, but here it's clean, right? It's not using up a lot of energy, plenty of memory, your working memory is empty, right?

Your focus is absolutely clear because you haven't distracted yourself. And so, you know, for this, when I wrote about it, the big question I got from Limitless, which sold a couple million copies, you know, it just, and we donate all the proceeds to the charity, built schools for girls in Ghana, Guatemala,

Kenya, offered health care that kept them out of school, you know, clean water, because a lot of these girls are spending six hours a day, catching water for their families. and also Alzheimer's research for women in memory, my grandmother. But books for me is, is changed my life. You know, I didn't have these connections and everything. And then my teachers wouldn't surprise if I read a book, much less, you know, wrote books.

But I didn't think the world, but the question I got from people were limitless is, this is, you know, great, you know, I wonder's manual for your brain. Your brain, you know, doesn't have instructions. But, like, how can I live this every day? Because I didn't think people need another, because everyone, went in the next book. And I was like, I went to a publisher. I was like, people who need another book. I love books, right? I read every day. I rather go honestly a day without, you know, eating than a day without reading, you know, not that I skip meal, like, but I, that's how

important it is for me. But I don't think the world needed a book where they could read for a few days, put it back on the shelf. I wanted a daily practice because that's what changes people's lives, right, is the action and the implementation, the habit. People need a new habit. They don't need another book. and what I wanted it was to develop a five minute, low friction, no excuse, first thing in the morning. Like you get your workout done first thing in the morning and you're, you know, you do something difficult, first thing. And you earn your dopamine, right? Yeah, I'm sure your audience knows dopamine is a molecule of motivation. Most people think I have to be motivated to take action.

No, you take a small action. Then you earn the dopamine, you know, and then that fuels future action and momentum, right? As opposed to people getting dopamine, not earning it. scrolling, going to a website, eating junk food, whatever it happens to be. So this is a daily mental practice to upgrade your technology, just like you upgrade your Zoom, your apps, the new chat GPT,

get by the new phone, five minutes a day to get your mind rate to be able to win for the day. And I mentioned to you guys, like, you know, I wrote this, it wasn't going to be a book. I wrote it for my kids. You know, when my daughter was born, you know, it was different when I had daughter.

I'm always telling it straight up. Like, I don't know. Like, I love my son, but. I got both. I know what you mean. So, but it's, um, when I saw my wife holding her and then my son, two years old, like in the hospital bed and when she was just born, it was just different. I write every morning. That's, I, I like, I'm, I'm just very creative in the morning.

Like, I break my day with three Cs. I create in the morning. I consume in the afternoon and I clear at night. And that's a task batch, right? I create. I write books. I map out podcast courses, whatever create. Then I consume, you know, I do research, you know, I read books, I prepare for a podcast, whatever.

And then at night it clear, you know, where I just, I talk to my wife on my day. I clear it out because I want to be able to sleep. I journal or I do some yoga nidra or I do, you know, something that just I write what I have to do tomorrow, right? Get it out like clear and I can sleep so much better. So that's how I task batch, so I'm just not multitasking and not using up a lot of energy. And so, but in the morning, went to the hospital, instead of writing gratitude or what I want to do that day, I started writing to my kids. Because I am in my 50s and God forbid I'm not here 20 years from now. If they're going through a hard day, a limited day, what would they need to hear from their father to get through it?

I started writing about fear of failure, burnout, overload, distraction, imposter syndrome. I mean, negative thoughts, self-doubt. And then I had a friend who was going through a really hard time, stage four cancer and I gave him in the manual like some of my notes and he was like it's this is so crazy like every single I've been reading this each day it's like exactly what I needed to hear because so much of healing or success is a mindset right in your mind right and so I went back through this and I was like oh this could be this could be the book this could be the practice and I went through I put the science of every entry so every page has a specific date you go to August 20th whatever it'll have a new idea written an inspiring way

So you're motivated to do it. Two-minute implementation. So there's no excuse, right? And then a new identity statement in terms of you're becoming. And I feel like success or transformation doesn't come from just occasional bursts. You don't just work out for a weekend and you're done, right? You don't brush your teeth for three hours and you're done for the year. All of success is that progressive overload.

It's the consistency, just like building a muscle. And this is something people could do every morning to kind of get their mind right to win the day. When I open that every day and I read for the day, how long does it take to read and implement on a daily basis? What does that look like? Five minutes. So five minutes a day. Including the implementation.

Awesome. So it's a five minute practice every single day. Yeah. And it's a mental cognitive exercise book, essentially. To get your mind right. Because it's kind of like when you wake up in the morning, imagine you're getting on a plane, right? And hopefully you know the city you want to end up in.

But just like in our day, we have turbulence and we have headwinds. We have all these things that are vying for our getting to where we want to go. You know, and just being off. And some people are, their planes being hijacked by other people's agenda for what they want from you. And so even a 1%, if you're going this way and you just take a 1% difference this way over the course of a day or the flight, you can end up in a completely different city or a country, right? That's the difference that makes the difference. So this is about getting your mind right, pulling you from the passenger seat up into the cockpit, and you, are the pilot of your day, you're not the passenger.

Like one exercise I just read recently, because I'm rereading, I'm reading this myself now, is like this exercise. Like when I wake up, I imagine, I just thought experiment. I imagine myself coming back to bed like later that night. And my wife asked me, how was your day? And I was like, and I imagine myself saying, wow, this is him was amazing. Like totally crushed it today, right? And then I asked myself, what had to happen in order for me to feel that way?

For me to say these worst, my wife. and I think of three things personally, three things professionally. And that becomes the things I focus on. And I actually don't pick up my phone until I get one of those six things done. Right. And that's kind of my personal rules, myself rules. And people, like, they don't have to understand the, like, do my process, but the principle behind it. And that's like one entry.

And I talk about the science behind why this works and everything else. Because how are you going to know you had a great day by default? This is by design, right? Like, you have a goal in mind. And it's hard to stop somebody who knows where they're going and why. why they're going there. So this is to help people get in flow throughout the day, right? We have an event coming up and we have, you know,

Seaman Collar talking about flow states. But, you know, the reason this work is so significant is because if you remove every day, distraction, burnout, you know, imposter syndrome, all the things that would keep you out of flow where you feel your best and you perform your best, right? That's the friction to flow, right? So the goal here is if you want to win the day, you have to win those first few minutes of the day with the tensional priming, sleep inertia time.

And I think the best athletes, whatever, they're protective of their time and their attention. You know, attention is currency. Like, think about the words we use when we talk about attention. Pay attention, right? And, like, if everybody had to pull out their credit card every single time they put their attention somewhere, you go on Facebook and you have to pull out your credit card

and enter that information, people would treat it very differently. Right. And then they go to Instagram, they had to pull the same credit card and do it again. We wouldn't do that. We'd be thinking about how do we save and preserve our attention, this currency? How would we invest it into something that's worthwhile? And I really think the most important thing is to keep the most important thing, the most important thing, right? I think a lot of people listening, there's a section on burnout, like a day, you know, one of the entries.

I think we're not burnt out always because we're doing too much. You might feel that way. But some people are burnt out because they're doing too little of the things that matter, the things that make them come alive. There's no purpose of meaning of the door. Yeah. Yeah. And but until people have a conversation about that, especially first thing in the morning when you're most impressionable, then I feel like we're on default. We're just kind of going with the flow of things. And I think that as a recipe, just like with AI, like if we're not deliberate and intentional of what we're doing, what we're doing it, then we can't be upset again.

If, if, because then it's just like fate or just like luck or something else. And those are horrible, like, strategies. You, you, there's, there's great data on this on people who deal well with stress. And it's not because they have less stress in their lives. It's because the stress that they have is something meaningful and purposeful. So like people who like volunteer in third world countries. Like they are out there. It's dangerous. It's hard work.

And they feel great about what they do. And then you got, you know, John going to his office, you know, every day. And he's overcome with stress because he's like, what am I doing? Yeah. I don't have any purpose behind what I'm doing. So what you're saying is just, it's so true and it's so backed by the data. It's interesting when we talk about purpose and meaning, right? Like what gets us up and gets us through those difficult times?

I feel like more people lean into that and have these kind of honest conversations. And maybe this conversation will inspire them to do that with their loved ones and everything. Because that's what I think that makes us, that's one of the pillars for being human. I was going to ask you, Jim, because you said earlier that your ability, one of the measurements of intelligence, as other people have defined it, is like your ability to essentially change your mind. You have an opinion and then you get new information and you can change your mind. When's the last time that happened to you? When was the last time you had an opinion where you were like, oh, yeah, I think this is right.

Then you got new information. You're like, oh, man, I'm totally wrong. Yeah. I mean, even writing this book, you know, I thought I was going to write another book. And I probably will. I have a couple ideas in mind. But, you know, even change my mind like, because I didn't want this to be. This is deeply personal book because I wrote it for my kids and they're most important.

thing in my life. And so, like, that's what I put into this book. But doing it daily, I was like, oh, does it, you know, I don't know if that makes sense. So that was like one, just that's a small one, you know, in terms of that. Another one is like this belief about my sleep, you know, I've had this conversation with you guys before. You know, I have very bad sleep apnea obstructive. I stop breathing 250 times a night from 2010 to 2015. I slept 90 minutes a night total. Wow. Yeah. Like it was that bad. seepaps and weren't working dental devices. And I have matwalk. I have everyone on speed dial and it just wasn't working.

And I just realized, and I had a surgery at UCLA. I really took on my tonsils, my soft palate, and it was obstructive. So my sleep went up to four hours and four and a half hours. But like I've created this perfect storm back as a kid where I would pull all-nighters because I had to work three times harder as the other kids to get to pass. You know, and then so that didn't develop good sleep habits. And then my career, you know, I've given 12. 2200 keynotes,

companies, corporations, conferences. I could be in three continents in a week, right? So the jet lag, sleeping in four environments. But I had this whole thing had to reframe my beliefs around sleep. You know,

like I would, my belief back then was like, I have so much to do. I'm on mission. I have purpose. And, you know, I don't have the time. So I'll just borrow from my sleep.

Right? It was like a bank account that I kept on drawing and drawing until I went into overdraft. You know, and now I just see sleep. completely different, you know, where it's just you, you could reach, but you have to rest,

and then you could repeat, right? But that had also, I think I also was gaining, like, there's secondary gain. Like, I think when people complain to friends all the time, because they feel heard or they feel significant, or they go back to therapy, and I'm not, I'm not getting a judgment on therapy, but they'll go, there's a secondary gain of feeling, wow, this person really listens to me. And they'll maybe stay in a situation longer than they and want to or need to because there is a secondary benefit. And I think part of my secondary benefit was like people saying all the time, like, wow, Jim, you're doing all this on like three hours of sleep.

And I was getting like, well, I'm kind of cool. But here's the thing. It's just like people going around just two hours ago. So I was talking to French, like, I was like, how are you doing? It's like, oh, I'm so busy. And this person is always busy, but they use it as a badge of honor. And I was like, because what is it saying to them? The secondary is like, I'm important.

If you're busy, I'm so significant. and important, and I'm like, okay, if that's what you value and that your belief, then it's no wonder you're designing your life to be busy all the time to be able to maintain that.

And I didn't want to get any secondary gain or sympathy from lack of sleep, even though I literally went from Estonia to Nashville, to New York City, to Scottsdale, to L.A., to here. Is that what you just did? Yeah, oh, you weren't in here. When he first came in, he was telling me,

he was telling me, that's a crazy. So did you have to sleep last night? When you, okay, so I imagine when you're coaching people, you probably do before you really start giving advice or get going, you probably take inventory of what their day looks like and, you know, right? So do you find that your initial advice when helping people is more eliminating stuff in their day or adding stuff into their day? That's such a great question. I mean, you guys know, like coaching is all about taking somebody where their current state

is to their desired state, right? And be able to help them close the gap. You know, one of the two things that I find that are most important for a coaching client that I sort for is they have to be, they have to be motivated to make a change and they have to be open-minded because somebody could be open-minded,

but they're not motivated, that's not useful. Or someone could be motivated, but they're very close-minded on how things should be done. And I'm just getting too much friction. and so I feel like they have to do, it's a co-creation process.

I definitely look at their calendar. I think the calendar is, first of all, I think it's one of the number one productivity performance tools we have that we don't schedule. It's not going to happen, like workout or reading or implementation

or anything that's, you know, or even scheduling your sleep when to go to sleep. I mean, like you have an alarm clock to wake up, there's, I think there's huge benefit of having that same alarm clock to go to sleep, even on the weekends. And I know no one does is perfect,

but to the degree you can stay on a, schedule, you're in an overall sleep long term is going to be better. I mean, without a doubt. I mean, just as humans being wired for. But if I look at their calendar, I can see what's important to them, right? Just like where people put their time, their attention, their resources, that's what's important. No matter what they say, right? If they're not doing that, like spending the time with their family, they're not doing the things, right? And so, yeah, I do an audit because everything I teach is measurable. You know, besides the metrics of sleep and HRV and everything else like that, just like in the fitness world, like I can measure, I can measure focus, I can measure

memory, I can measure reading speed, reading comprehension, everything. So I have a baseline, and then, you know, we could grow them. I would say, uh, in terms of where the, the sticking points are, um, motivation is a challenge, keep people going. And I talk about purpose, having something that they feel because if they can intellectually know they want to, but they're not doing anything about it, because they don't feel it, right? And we're feeling creatures, you know, and I would say another one is having enough energy to do the thing because an exhausted mind is a coward. I mean, you're just not going to do the things if you're just tired, right? You're not going to take on that challenge, you know. And then the other thing, the art of

I think of this is breaking things down into the small, simple steps, right? That's why I did this as a daily of five minutes. It's like, what's the phrase? It's like, for people, it's like the heaviest weight at the gym is the front door for a lot of people. But that, but it's true. Never heard that, Jim, that's good. I can't believe I've never heard that either. It's really good. Yes. That's our field. Yeah, it's our field. It's our field that you got us. It's just one of those things where it's like people aren't working out. Put on your running shoes. Like, it's a small, like my kids, we had a biological dentist on our podcast talking about, you know, oral health and brain health and the microbiomes and the inflammation and beyond brushing, like oil pulling,

tongue traping all the stuff. And I was just, you know, I started to take our three-year-olds, starting to floss, right? But it was like, this was, it was a little bit of a thing. But I was just like, okay, small, simple step, one tooth. So nobody stops one tooth. Like, if somebody doesn't read 30 minutes a day, that could be a big jump. Even though 30 minutes a day, even for a workout or whatever, we know that's 2% of your day. Like, come on.

And so, you know, opening up the book is a small simple step, reading one line. Because nobody doesn't stop on one line, right? And little by little, a little becomes a lot. And I feel like that's how you do it because you eliminate the friction. And I ask myself, what's the tiniest action? If I feel stalled with a client, I'll have to ask them so, like, what's the tiniest action you could take right now that will give you progress towards this goal where you can't fail? This one little tiny action that you can earn and do. And then that becomes the evidence that you are who you say you are.

I think the number one habit is to do what you say you're going to do. Because if you start bringing trust, you say, I'm going to read every single day or work out, whatever, and a certain amount of time or whatever. And you don't do it. Like, you wouldn't tolerate that from people around you. you or you won't trust them, but what's that about ourselves, right, that we don't show up for ourselves? And getting ourselves and doing difficult things, it provides evidence that we are who we say we are. Like one of the things I was talking about reading, you know, and those stats is so, it's so scary. 16% of people read every day. That's it. A book or magazines. 16% across age,

gender and ethnicity. And that includes not just books, but. The books, magazines, like, like, 16% read, No, read every day. 51% don't read one book a year. And this is what's happening in, you know, especially with, you know, TikTok and everything else, the attention span. And reading is so very important. And I can give, I can do a master class on this. But I was like, okay, you know, part of this agenda for this book is get people to read

a little bit each day. And after a few weeks, they start seeing themselves as, it's like, oh, I don't have to try to do this. It's like, I am a reader. And then once they start seeing themselves as I am a reader, they'll start picking up other books and start reading. When I read in the morning, I tend to read more throughout the day. Yeah.

It tends to set me up later on the day. Without the goal of being that, it's not the goal. Because you're priming, you're doing attentional priming because of the things that you do. And it's just like first thing in the morning, if you ate a bunch of donuts and muffins and some like whatever, Starbucks, Starbucks, I'm one of your sponsors, right? Like, like, that will, that will have a disproportionate effect on your focus. on your mood and how you frame the rest of the day. Jim, it's even more than that. It's really weird.

So it definitely impacts your behaviors later. There's data on that. But did you know that what you eat in the morning, first thing, affects your blood sugar for the rest of the day? That's crazy. Regardless of what you eat for the rest of the day. So we eat a high protein breakfast. Yeah.

You'll have better, more stable blood sugar throughout the day regardless of what it is the rest of the day. This is your high protein mental breakfast, right? Yeah. You want to, you want to, you want to, I mean, if anyone gets, But here's the other thing. People, whether they get this book, Limelous Daily.com, whether they get the book or not,

like that sleep inertia time, some people use it for prayer. Some people use it for gratitude. Like if you use that for gratitude, you'll see more blessings throughout the day. That's 100%. There's no doubt, right? And so, like I'm saying,

this is one of the highest leverage things you could do first thing in the morning or if you connect with a loved one, right? There's certain positive things you could do first thing in the morning, you know? And what I'm, wanted to do is this like this is so simple because it's a it's a one-year journey and a lot of people end up keep on going but it's like brushing your teeth right you brush your teeth for a few minutes

read for a few minutes and then the rest of your day you know you're excellent excellent i love it so it's a year program five minutes a day yeah get your brain so good 365 mental upgrades i made that for the leapier just to keep it but it's it's really to to train your brain to master your mind to win every single day. And that's really the promise. Very cool. I'm excited to use it. Yeah.

And Jim, you're just so great. Thank you guys. You've stuck around, remained relevant because what you should talk about and teach is legit. It's real. Yeah, we adapt. I appreciate you guys a lot. You know, I remember years ago when I first came on the show,

and I appreciate you guys really on a mission. And so not only what you guys do, but also the manner you do it. People don't realize what goes on behind the scenes. And I know you guys have, you know, really hacked your lifestyle to be able to spend things, you know, doing what you want, you know, the things you want to be able to do. And I'm at the also stage in my life, you know, where I just, I just, it's less transactional. I just want to be with people

are just doing really cool things where I'm learning. They're making an impact. We're having fun in the process. And, you know, like, I was in San Francisco, like, I'm a big Bruce Lee fan, right? For a 70th birthday, I was with his wife and his daughter. Really? Yeah, on his 70th birthday. We went for dim sum, and then afterwards we went to the hospital that Bruce was born in Chinatown in San Francisco. Wow. And they had never been there before. And then we went to the room that he was born. And I got goosebumps.

I call him truth bumps. And later on, they tore down the hospital. But I learned a lot. I kind of modeled a lot. I didn't realize it because as a kid, you guys know, I put myself into comic books because I wanted to escape. I couldn't read. I taught myself to read by reading comic books. But the other thing I was pouring myself into is like these martial arts movies.

But I realized that Bruce Lee, I didn't even realize how much modeling I did for this, where, you know, he, it was, you know, JKD came from, it wasn't just like one way like Wing Chung. It was fencing, right? It was Western boxing. Have you read Towel of G. Of course you have. Yeah.

And I love this because he integrated like, because so many people in a space get that this is the only way of doing something. Right. And so, you know, even with like, there's ancient mnemonics, but I was pulling in from all these other areas to build our systems. Then he opened up schools and I had learning centers and I started working into Hollywood and I started working in Hollywood. And I saw this like this parallel arc, you know, not the same Bruce Lee, but at all. But he was really inspiring for me at that time.

But I bring this up because he has a quote that I have in my office wall saying the key to mortality, you talk about living longer. The key to mortality is first living a life worth remembering. And for me, the memory training I've done over the years, it's not just facts, figures, and formulas or whatever. It's remembering who you are. Like we could have confidence because we remember our past successes. We could have, you know, fear because we remember all our past failures, right? We could have wisdom because we remember our lessons.

We were, you know, we can have expertise because we remember our experience, right? And all these other things. And so memory for me, maybe because I've, you know, lost loved ones to dementia and things I felt beyond my control. Like, I feel like, you know, my message for people is remember who you are. Right. And that's what I feel like this book does. It's a conversation with yourself about remembering who you are before the world tells you who you are. You remember, like, you're shrinking of other people's opinions and their expectations and feel of looking bad, you know.

And I just feel like life is difficult for one of, like, it's change can be scary, right? You know, you want to be in survival. The human brain's not, you know, meant for growth as much it is for protection, safety, right? So change can be scary, growth can be hard, but nothing is as scary and hard as being stuck somewhere you don't belong. And I feel like your community understands this, and that's why they're with you.

They tune in all the time, you know, because they need these conversations happening because maybe they're not getting from their friends and their family. And this is the wonderful part of technology that allows all this to happen, you know, to be able to share new ideas and have new conversations, forming new opinions.

And, you know, but living a life worth worth remembering. Perfect, perfect. It's limitlessdaily.com. It is. There's a bunch of launch gifts and bonuses on all that fun stuff that come along with it. But it's a year-long journey.

Awesome. Very cool. Jim, thanks again. Always a pleasure, man. Yeah, thank you. You guys are the best. Thank you. Thank you for listening to Mind Pump.

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