Derek Documents

  You have probably heard about the "10,000 Hours Rule". It takes about 10,000 hours to achieve mastery in a particular field.  Unfortunately, most sources relaying this insight omit a key word in the original study: It takes roughly 10,000 focused hours for mastery.  Time spent on a task without focus does not count. Sending a text on the line while waiting for your tables food? Doesn't count. Scrolling your socials in a corner cameras don't reach? Doesn't count.  Moreover, it takes your brain time to fully reengage after its been pulled off the task at hand. Up to 30 minutes, according to some studies.  Keeping your phone on you is costing you a lot more than you think. It's not worth it. If there's an emergency, your loved one can call the restaurant. If your significant other isn't secure enough to go a few hours without hearing from you...well, that's a problem (and topic outside the scope of this post).  If you want to maximize your earning p...

1. “Diligence is the mother of good luck.”  Every “overnight success” you admire was earned by years of showing up when no one was watching. 2. “Wish not so much to live long, as to live well.”   Longevity is now an $8 trillion industry. Franklin cuts through the noise: a long life you hate is a prison sentence. A good life is freedom, even if it’s shorter. 3. “Who is strong? He that can conquer his bad habits.”  The strongest person in the room is the one who can put down the phone, the drink, the credit card, the excuse—and never pick it back up. 4. “To lengthen your life, lessen your meals.”  Caloric restriction remains the only intervention proven to extend lifespan in every species tested. Franklin knew in 1750 what the longevity experts just “discovered” with their $500 blood panels. 5. “Beware of little expenses: a small leak will sink a big ship.”  $9.99 here, $4.75 there, $19 a month for another unused subscription. Death by a thousand cuts. Track every...

You can't reliably hit a target unless you're aiming for it. You can't become world class in any profession or skill without first intending to do so. Intention becomes behavior. Behavior becomes habit. Habit becomes second nature. Second nature becomes you .  Before every shift set the intention to be and do your best.

  “Speak not but what may benefit others or yourself.”   – Benjamin Franklin The Problem 77% of Americans skip exercise. Brains age fast. One study shows VO2Max improvement subtracts 12 years from metabolic age. Silence cuts mental noise. Most people drown in both. The Synthesis Health → Outlive  [ Summary ] Zone 2 cardio: 3x45 min or 4x60 min weekly. Boost VO2Max 25%. Subtract 12 years. Philosophy → Ben Franklin Blueprint Virtue #2: Silence. Speak only to improve. Track daily. One mark per slip. Brain → Brain Rules [ Summary ] 10-minute attention reset. Emotions grab focus. Silence restores. Franklin’s Silence Loop Cue : Urge to speak. Routine : Pause. Ask: “Does this improve?” Reward : One clean mark. Mental clarity. Stack them. Walk silent. Brain resets. Body rebuilds. Age reverses. Ben Franklin Blueprint – Unlock Timeless Wisdom

 The following are my notes on Peter Attia MD's great book  Outlive .  77% of the US population doesn't exercise. Adding 90 mins/week reduces all-death mortality by 14%. Increasing your VO2Max by any amount  is going to improve your life, not only in terms of how long you live but also how well you live, today and in the future. One study found that boosting elderly subjects' VO2Max by ~25% was equivalent to subtracting 12 years from their age.  Supplementing Zone 2 (walking where you can still hold a conversation but its somewhat uncomfortable) with 1 or 2 VO2Max workouts per week. 8-minute intervals: 4 minutes at max pace you can sustain for this amount of time, not an all-out sprint, but still a very hard effort; then ride or jog 4 minutes easy; repeat 4-6 times and then a cool down. *Zone 2 cardio. 3 1-hour or 4 45-minute sessions is the minimum required for most people to derive a benefit and make improvements.  Important measure of strength = how much...

Jim Rohn is the Godfather of self-development programs. He's helped countless people improve themselves and others, including a young Tony Robbins.  These are my (sparse) notes from  The Ultimate Jim Rohn Library  audiobook: Goal Setting  1. What 5 things have you already accomplished that you're proud of? 2. What do you want in the next 10 years? List at least 50 things.  3. Rate each item 1, 3, 5, or 10 for an estimate as to how many years each item will take to achieve.  4. Count how many of each (1, 3, 5, and 10) you have.  5. On your list of 1-year goals, which are the 4 most important?  6. Why are those 4 goals important to you?  *When the Why gets stronger, the How gets easier. *Purpose is stronger than object. *"What kind of person must I become to achieve all I want?" *When you've accomplished some goals, you need more goals to accomplish.  *Celebrate a significant / important goal reached. *Celebrate family goals as a family. *...

This book   contains the information they should have taught you and me in high school business classes. It sheds a light on how brokers get rich while pillaging their clients' nest eggs through excessive fees. It's also a labor of love; Tony Robbins is donating 100% of the proceeds to Feeding America. Please utilize the information contained here (and more thoroughly in the book) to take back your financial destiny. If you find the information useful, please pay it forward by sharing it with others who can benefit from it. Introduction V2MOM [Marc Benioff]  1. What do I really want? (Vision.) 2. What is important about it? (Values.) 3. How will I get it? (Methods.) 4. What is preventing me from having it? (Obstacles.) 5. How will I know I am successful? (Measurements.)  "The secret of getting ahead is getting started."  -Mark Twain "There is a time in every man's education when he arrives at the conviction that envy is ignoranc...