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WORKSHOP ONE
The Forces At Work
Workshop One
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Redefine your social scripts
1 Sprint Assignment
Look back at the social scripts you highlighted. Imagine what might happen if you didn’t achieve these? For example, what might happen if your friends and family don’t get what you do? Or what might happen if you don’t achieve 100% of your goals?
Set a timer for 10 minutes and free write your answers. It’s okay to meander.
10-Minute Meditation
IRL Assignment
Use a mediation app you’re familiar with to sit quietly for 10 minutes
(or play this one from Headspace)
Monotask
IRL Assignment
Eat one meal alone without screens
WORKSHOP TWO
Reaching Peak Mental Performance
Workshop Two
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What distracts you?
5 Minute Assignment
List your 5 top distractions
Deep Work
5 Minute Assignment
Schedule a Deep Work session (or a Cave!) at least 3x in the next 2 weeks.
Go Into The Cave
1 Sprint Assignment
When you join, be sure to go through the whole cycle of mastery. Set an intention for what you’ll work on. Go into the Cave with a ritual. Do the deep work. Take a break. Then (the often-missed step) evaluate how things went and see what you would do or not do in the next sprint.
Do a flow activity without a timer
IRL Assignment
Music, dance, art, cooking, exercise, etc. Aim for >20 minutes.
WORKSHOP THREE
Integrating Work and Rest
Workshop Three
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Track Your Daily Breaks This Week
5 Minute Assignment
What’d you do? How long?
Rewrite Social Scripts
1 Sprint Assignment
Write 1 sentence each why YOU believe it’s important for you to:
Take more regular breaks -
Take a vacation -
Be less connected on weekends -
Go outside more -
Work less -
Talk honestly about your work -
Schedule a weekly wrap up (or join our weekly planning workshop)
1 Sprint Assignment
Document the highs/lows, wins, and learnings from the week. I recommend it as a weekly ritual on Friday afternoons and can be as short as 5 minutes.
10 Minute Meditation
IRL Assignment
Use a mediation app you’re familiar with to sit quietly for 10 minutes
(or try this one from Headspace)
Ongoing Work
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Schedule a personal review of this material in 3-6 months
5 Minute Assignment
Just put it in your calendar today.
Link to your notes in the calendar notes.
Reflect on your journey
1 Sprint Assignment
What have you learned? What have you overcome?
What are you still working on?
Sign up for Part 2: The Inner Game of Work
We’re in the process of developing the next workshop program. You just finished Level One - The Fundamentals of Focus. Level Two is “The Inner Game of Work” where we’ll explore topics of self-knowledge, interpersonal conflict, overcoming resistance, and building resilience. Sign up to be notified when we have more info here.
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