TIPS, KEYS, & MENTORS TO GET YOUR MIND RIGHT IN 2018

I want to have a personal conversation with you right now. It's a new year and time to look yourself in the mirror and decide what you want to change, improve, or enhance in 2018. I want to cut the BS and really speak to you. Wake up! You are getting older each day and if there was ever an excuse or a reason to take action...it is now. Do not waste another year with one of the worst four letter F-words ever: "I'm FINE." F-that! Stop being "fine," and start dominating.

During this holiday season, I've taken a few days off and have really thrown myself into learning new content to prepare myself for a new year full of exciting opportunities. To prepare myself, I've been reading books during the kids nap time, listening to audiobooks while I drive or workout, and I've been watching/listening to YouTube videos while I go on early morning walks, and even in bed while I fall asleep.

Getting my mind and body right at the gym.

I've been taking mental and written notes non stop and feel like there has been an awaking in the Force (insert Star Wars' Kylo Ren's voice there) inside my spirit, and I love it. When was the last time you felt an awakening inside your soul? I have put myself through a crash course of positive psychology, peak performance, recovery, and habit creation from the top leaders in these fields. I've done this to not only prepare myself to ATTACK 2018 with enthusiasm and purpose, but to help you execute on your vision and goals for 2018 as well. I know my purpose: to help people perform at their best.

Why do you get out of bed? Your purpose is the most powerful performance enhancer.

16 MENTORS

Below is a list of my 16 mentors, teachers, and guides I've studied the past several weeks. I've put a link to all of these game-changers to help inspire, inform, and keep you going as you strive to be your best self this year and throughout your journey of self-discovery. In no particular order, get ready to go down a worthwhile rabbit hole of excellence.

1. Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, Brad Stulberg & Steve Magness
2. Carl Lentz, speaker, author, pastor, baller, Own the Moment
3. Jocko Willink, Navy Seal veteran, entrepreneur, podcast host, author (Discipline Equals Freedom)
4. Dr. Maxwell Maltz, One of the original thought leaders on self-image, self-talk, visualization, and goal setting (Psycho-Cybernetics) 
5. Brian Cain, Peak Performance Coach, Washington Nationals, author, speaker
6. Justin Su'a, High Performance Coach in the NFL & MLB, Increase Your Impact Podcast, Parent Pep Talks: 10 Mental Skills Your Children Must Have to Succeed in School, Sports, and Life
7. Dr. Michael Gervais, Performance Psychologist, Finding Mastery Podcast
8. Chad Veach, speaker, stud, author, pastor, Faith Future Forward
9. Trevor Moawad, Mental Conditioning Coach for Alabama, Florida State, and Russell Wilson
10. Colleen Hacker, PhD, Olympic Mental Skills Coach, author, professor, speaker
11. Tim Grover, Performance Trainer for Kobe, Michael Jordan, CEO at Attack Athletics, author
12. Gabrielle Bernstein, author, speaker, positive energy seeker
13. Houston Kraft, speaker, trainer, kindness advocate
14. Dr. David Vago, Expert in Mindfulness, Director of Cognitive Neuroscience at Vanderbilt University
15. Andy Puddicombe, Founder of the mindfulness app Headspace (a must for you to gain clarity, calm, awarness, and wisdom for 2018)
16. Dr. Brene Brown, She is simply amazing...author, speaker, and researcher in vulnerability and shame

Founder of McDonald's Ray Kroc said it best, "When you are green you grow. When you are ripe, you rot." Winners do what others aren't willing to do. Also, champions are always looking to improve and grow their knowledge. Use the list above to help guide you this year and to help keep you motivated to see your goals through.

What are you investing in?

8 KEYS

Based on my learnings, below are my 8 Keys to attack 2018 and make it the best year yet:

1. Be where your feet are. (Reliving the past or obsessing on the future will not serve you. Be present in the moment - that is where beauty and excellence are found)

2. Do a little a lot. Not a lot little. (This is called the Slight Edge - what are one or two habits you can do consistently, instead of waiting until the last minute and being overwhelmed? Be patient..those little things will eventually compound and turn into big things. For example, if you double a penny each day for 30 days, that once cent will turn into $5 million dollars)

3. Positive thinking doesn't always work. However, negative thinking always works...for the negative. (No thought is idle. How can you filter the things around you that suck energy and create negativity?...for example: negative news outlets, social media, people in your life, catastrophesizing the future, etc.)

4. Don't waste a mistake. (How can you use mistakes and adversity to serve you and learn from. Remember to "park it," and come back to it when a similar situations arises...this time you'll be ready.)

5. Success leaves clues. (When were you performing at your best? Recall what habits and rituals you were doing during those times...it might be time to bring back some of those habits. Also, study who is elite in your field and model their behaviors as well.)

6. Make kindness normal. (The secret ingredient of success is culture. The heart of a winning culture is kindness. Kindness to others and even being kind to yourself when you make a mistake will help you and your team go further this year.)

7. Get comfortable being uncomfortable. (Stop playing small. It's time to lean into your fear. A recent study showed that when a group of people actually attempted their fear, 79% said "it wasn't that bad." The elite are able to attack their fears and use that energy as fuel to grow instead of fire to burn.)

8. Mindfulness matters. (Rest and recovery are critical factors of success. Just 10 minutes a day of sitting without technology and getting centered with your breath and thoughts will help you unlock the 4 Keys of Mindfulness: Clarity, Calm, Awareness, and Wisdom. You already have all four of those inside of you. Allow your subconscious the time to unlock your inner power.)

If it works for Russell, give daily mindfulness a try.

3 TIPS

Now that you have your 16 Mentors and 8 Keys locked and loaded, let me offer you 3 tips to really pull your 2018 goals through.

• Tip #1: Write your goal down. A 2006 study from USA Today showed that people who wrote their New Year's Resolution down, were 1,000 percent (that is not a typo) more likely to achieve it versus those that did not write their resolution down.
• Tip #2: Tell someone one habit you'd like to change, and not your outcome goal. My mind was blown recently by this bit of information. I've always thought that telling people your goals is good, but this actually often times back fires (more info on this concept here). Instead, focus on one commitment and habit. For example, Alabama Football has no outcome goals posted anywhere in their facilities...only process goals.
• Tip#3: What is your One Word? Every year Kendra and I select one word for the year to help with our intention and focus. My word this year is "Present," as in I want to be more present in everything I do. Kendra's is "Abundance." What is yours?

1 VIDEO

Good luck. Use these mentors, keys, and tips to stick with your goal and plan for the long haul. If you ever need motivation, watch this video. I love me some Jocko. This was my favorite collection of wisdom during my studying...we all can learn from a Navy Seal Commander. 

If you liked this post, share it with a friend and let me know what your favorite mentor, key, or tip from my list above. Let's help each other RISE in 2018!

To learn more about how to be your best self, order my book Project Rise and it's coutnerpart, The Rise Journal, to create the  mindset and plan to achieve your goals. Order the books here.

The BREATH METHOD: A Simple System to Help Prime Your Athlete’s Mindset

Practicing mindfulness and visualization have been proven to be cornerstone’s of peak performance. A plethora of professional athletes, including LeBron, Kobe, and Russell Wilson use this technique to help them get “in the zone.” Many young athletes, however, are missing out on this technique because of a lack of emphasis, training, and consistent implementation.

Based on feedback from coaches and players, my guided visualization sessions (like this one) have been one of the most impactful tools that have aided performance.

To help you expose your student-athlete(s) to a mindfulness system, here is a 5 step pregame exercise that you can do with your child at home, during the car drive to the game, or for coaches – utilize this system during pregame warmups. This simple technique will help prime your athlete’s mindset (and yours too), so they can be in a more relaxed and focused state. This only takes 3 - 5 minutes to do. I call this the BREATH Method.

B – BREATHE: Ask your athlete to close their eyes, focus on their breath, and to breathe in through their nose and out through their mouth. Have them count to 5 during each inhale and to 5 again during the exhale (controlled breathing helps lower the stress hormone cortisol). After at least five deep breaths, invite them to go back to a normal rhythm breathing pattern.

R – RESET: Have them come up with a “reset” word that they can use to keep their mind in the game during down time, moments of stress, or when they fail (examples, “believe,” “confident,” or “release”). Have them say their reset word to themselves in-between each breath or during the exhale. Example: inhale 1-2-3-4-5, “Believe,” exhale 1-2-3-4-5. Do this exercise at least 5 times.

Talking mental skills with Dodgers outfielder Alex Verdugo and youth campers at Dodger’s Stadium.

E – EXIT:  Invite them to exit any and all thought, doubt, and negative energy, and simply focus on their breath and/or “reset” word. When an errant thought pops into their head (that’s ok), encourage them to come back to their breath and reset word (this is taking a mental rep to strengthen their brain, much like curls for making our biceps stronger).

A – AFFIRMATION: Once they have taken a minute or two to focus on their breath and reset word, have them identify a goal for the practice or game. Encourage them to use their imagination and visualize this goal as if it is already done (with as many senses as possible – sight, sound, touch, feeling, etc). This will help create what Sports Psychologist, Dr. Michael Gervais, calls a “mental groove” or a nueropathway that the brain creates, and the body and subconscious mind will later follow (this is also called nueroplasticity - where we can reshape our own brain).

Encourage them to affirm that they have what it takes to make this goal happen with a few internal statements of positive self-talk (ex: I can do this, I am a champion, I’ve put in the work, etc.).

TH – THANKFUL: Lastly, invite your athlete to take a moment and think about what they are grateful for and what makes them happy. I call this a gratitude checklist (ex: faith, family, health, friends, experiences, etc.). Gratitude has been clinically proven to reduce stress by as much as 28% (Dr. Robert Emmins, University of California, Davis) and create an optimistic and positive mindset. Have them learn to exchange expectation, with appreciation.

Have your athlete fill out a notecard following these prompts. They can use this as a reminder during their pregame visualization/mindfulness warmup. 

This tool will have the most impact if done consistently. Having a daily ritual of visualizing and activating the calming power of mindfulness will help you as well. These principles will not only improve performance in athletics, but in school, and all walks of life.

I believe that teaching the power of breath, visualization, positive self-talk, and gratitude can benefit anyone - even at young ages.

Collin Henderson is the Director of FLOW Mental Performance and is the author of Project Rise: 8 Winning Habits to Build the Best Version of You.

PERFORM LIKE A RIVER

Nature is a great teacher of peak performance. If we allow ourselves to stop, take a moment, and pay attention, there is beauty and balance all around us.

In nature, whether it is a specific species, plant, organism, or animal – performance is all about finding a niche and playing to a specific strength – which is essential for survival.

Inspired by the great outdoors recently, I’ve been thinking about the power of a river (I drive over a bridge that covers a river every day). Rivers are one of the most important elements for our eco system - from fresh water to drink, to carrying fish to eat, and supplying us with energy through dams and other sources of power...we couldn’t survive without rivers.

Aside from being the drainage system for the mountain snow, rivers have the perfect blend of untamed power and peaceful calmness. Rivers allow greatness and purpose to shape itself naturally. Put simply, a river flows. Conversely, as performers, we often times try to force the issue and block ourselves from just letting go and being in a state of “total release,” meaning no judgement or stress, but peaceful energy.

While processing this concept of getting out of our own way, I was brought back to my junior year in football at WSU. Though I was starting as a wide-receiver and punt returner, I was not as involved in the offense as I envisioned at the beginning of the season (that’s me below my junior year, wearing #83 celebrating my best friend and roommate Mark Baldwin’s touchdown).

To cope, I would stay after practice and take extra reps for at least an hour. I tried to force the issue. This extra work didn’t seem to payoff either. I began to wear my body down. Head Coach Mike Price even said to me, “Collin, you don’t seem as fresh. I think you should rest after practice instead of taking all those extra reps.”

My obsession with perfection and forcing things to happen did not pay off.

I took a different approach my senior year and did my best to trust the process and let things happen naturally. With this strategy, it only took me six games to doubled my catch total versus the year before. I learned to ride the current (like a river) instead of forcing it. 

The purpose of this post is to inspire you to perform like a river. So how do you do that? Here’s how: by balancing the beautiful combination of making it happen and letting it happen. Whether you are an athlete, salesman, student, entrepreneur, leader, or stay at home mom, we are all called to perform in one way or another. So for all you performers out there, below are four ways to perform like a river.

1. A RIVER ATTACKS

A river is very disciplined. How it is designed, a river doesn’t have very many options either. It has one main focus and that is to attack and flow at anything in it’s direction. A river isn’t passive. If there is a rock it it’s way, it attacks. If there is a person in it’s way, it doesn’t slow down. A river never quits or gives up. Nothing will stop a river from reaching it’s goal (reaching the ocean). It will bend, flow, move, and alter it’s approach until it reaches its final destination.

Are you giving yourself multiple options and sabotaging your decision making ability by giving yourself an out? Be like a river and attack life and your goals with an unwavering force and belief. 

2. RIDE THE CURRENT

As I mentioned earlier, a river has a natural current that is very powerful. It won’t stop until it reaches the ocean. Part of a river’s power though is that it is not forced, but it allows it’s purpose to play out. This is a juxtaposition, but the beauty of a river is the perfect balance of attacking, while allowing the flow to rush naturally.

For example, when did forcing the issue on that girl you like ever work? It didn’t. Calling and texting her a million times a day to no avail. I gurentee, if you take a step back and have the confidence and patience to let it happen (as much as you want to make it happen...let her come to you), the chances of you landing the girl will significantly increase. Desperation is not a good look. 

I’m all about persistence, but energy is a natural process. It’s a balance between conviction and a sense of calm. 

When riding a horse, if the rider holds the reins too tight, the horse loses trust and the cowboy loses control. A light and faithful grip is where there is a synergy and natural flow.  

In peak performance, this is the holy grail of execution. It is the perfect blend of passion and peace that creates an out of body experience that pulls us similar to a river’s current. This is called being in a flow state. Flow means being “in the zone,” having no judgement, no sense of time, and harnessing effortless energy. (Below is a pic of my favorite River, Cougar legend and 2nd all time in receptions, River Cracraft)

Many times, we are our own road block to this current of power called flow (like my own football example earlier). Our mind often sabotages peak performance by judging, comparing, and worrying about opinions of others. Here’s a statement that sums this hinderence up:

STAY IN YOUR HEAD, YOU’LL BE DEAD.  

Get out of your head and operate more in your heart. I’m encouraging you to spend as much time letting it happen as trying to make it happen. I’ll say this again to reiterate my point:

Peak performance is a balance between making it happen and letting it happen.  

This leads me to point number three...

3. SEEK PROGRESS NOT PERFECTION.

This concept has changed my life. I used to be so obsessed with outcomes and perfection that I often times would get in my own way. Listen, do you think a river gives a s#@% what others think? Heck no. Trust your training, instincts, abilities and ride the current of the moment. 

A huge hinderence of accessing the power of flow is worrying about failure. If you follow any river, there is always twist and turns; rough and smooth waters. A river is never a straight line...nor is success.

Instead of worrying about the past or future (or failure), try to be fully present in the moment. Don’t fight the current, ride the current. Saturate yourself with the sights, sounds, feelings, and energy of the moment. Allow yourself a brief minute or two to close your eyes, focus on your breath and feel the energy. If you take this approach of being completely in the now, I believe you’ll harness your own power of flow, and you’ll enjoy the beautiful ride of imperfection...which will in turn help you execute at a higher level. 

4. WHAT YOU DO IN THE DARK, SHINES BRIGHT IN THE LIGHT

Rivers are formed high above civilization in the lofty altitude of snowy mountains. No one is up there. A river’s origin often times goes unnoticed – similar to peak performance. The more snow that is created where no one is watching, the more powerful the flow will be. The more work, effort, and time you put into your craft (when no one is watching) the greater the chance of accessing this power of flow.

This concept of planning, practicing with a purpose, and treating training with the same intensity as gameday (or giving a speech, taking a test, hosting a dinner, or creating a report), you’ll generate a more powerful current that you can simply enjoy, instead of fight.

We don’t rise to the occasion, we rise to our training.  

Build your current today. Put in the work behind the scenes, so you can ride the power of flow when it’s time to perform. This sense of release reminds me of the first time I caught a wave boogie boarding in Hawaii. I paddled like mad out from the beach and when the wave approached, I kicked as hard as I could to get in sync with the flow. When I caught it, I was able just just relax and carry it all the way to shore. That moment of riding the wave was so peaceful and exhilarating. Give this concept a try for your next big performance: prepare like crazy when no one is watching, so you can be calm when the lights are on.

In summary, feel the flow, and give this concept a try...just like a river:

1. Attack life
2. Let it happen as much as trying to make it happen
3. Think progress not perfection  
4. Develop a strong current through determined practice  

To help illustrate my point of trusting and letting it happen, watch this quick video of Obi Wan teaching Luke Skywalker on letting the power of the Force to run through him, without letting his conscience mind get in the way (fast forward to 2:20) 

Always remember to be present in the moment and ask yourself this question, How can I use the metephorical current of a river to be a vessel for something bigger then myself and to perform at my best?

In competition and in life, sometimes you just need to board the vessel and let it ride. 

I’ll close with a few lines with one of my favorite Garth Brook songs (The River) on the  beauty and power of a river.

Too many times we stand aside

And let the waters slip away

'Til what we put off 'til tomorrow

Has now become today

 So don't you sit upon the shoreline

And say you're satisfied

Choose to chance the rapids

And dare to dance the tide

I will sail my vessel, until the river runs dry.  

Like the bird upon the wind, these waters are my sky.  

I’ll never reach my destination, if I never try.  

So, I will sail my vessel, ‘till the river runs dry. 

 ———

For more lessons on peak performance and becoming your best self, click here to purchase Collin Henderson’s book Project Rise.

4 Steps to Improve Your Relationship

So it's my birthday this Saturday (November 4). Yo, I'm pumped! More candles on my cake. Like most years, my close family asks me what I want for a birthday present, and I often find myself scrambling for an answer.

My younger self would probably say, some new Jordan's, clothes, a new gadget or piece of technology, but as I've gotten older and wiser, I'm seeking what true happiness feels like. During my journey of self discovery, I've learned that joy doesn't come from things, but from deep relationships.

And there's no relationship more important to me than the one I have with my amazing wife Kendra. All I want for my birthday is to connect on a deeper level with my wife. Honestly, that's it. I'm not saying this to get brownie points, I truly mean it.

This sentiment brings me back to an epiphany I had while watching a Ted Talk last summer. While doing my best to multitask by checking out a few Ted Talks on YouTube while watching the kids in our playroom (I promise Kendra, no one ate poop or swallowed Lego's), I stumbled across a speaker discussing a powerful insight into the human condition. He shared an 80 year study from Harvard that looked into what brings happiness. Tracking 268 Harvard sophomores and their off-spring since 1938, this study gave the researchers a wealth of data on what brings people true joy.

Their conclusion: Close relationships, more than money or fame, are what keep people happy throughout their lives, the study revealed.

“The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health,” said Robert Waldinger, director of the study, a psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School. “Taking care of your body is important, but tending to your relationships is a form of self-care too. That, I think, is the revelation.”

Learn more about the Harvard happiness study here

If you are like I was for most of my life, where you look for status, things, money, accolades, and outcomes to bring happiness, then you will send yourself on a fruitless journey to a bottomless pit of emptiness.

Instead of titles and things, focus on people and relationships. You can't take things with you when you're gone from this earth. To live a glorious life, I believe we need to think about two L words: legacy and love. What kind of light did we shine, and what kind of wake did we leave behind? Even if that light and that wake was designed for one person.

Let me ask you a question, what's one relationship that is most important to you? Let's start there, and capitalize on this amazing opportunity. It could be a friendship, your marriage, a parent-child relationship; it could be a mentor-mentee relationship. My challenge to you today is this...how can you make your most important relationship better?

This is kind of like how I used to shop for clothes. I used to buy many cheaper pieces of clothing that would not last very long, because the quality wasn't there. Now, I'm into buying less garments, but at a much higher price and quality. I now look for the one timeless piece that is worth investing in (sorry T. Do, you told me about the strategy a long time ago, but like most men I'm a slow learner).

What's more important to you, quantity or quality? I found that quality is more important than quantity.

Here are 4 keys to improve your most important relationship. If you do these four steps, I promise you, it will be the best gift you can give to yourself and someone else special to you.

1. Love Yourself First.

This is a cliché of an example, but I often use it to make a point. When there is extreme turbulence in an aircraft, the first thing that they teach you to do is put the oxygen mask on yourself first, before you can help anybody else. How can you be of value to anybody else, if you don't have self respect and love for yourself?

You have so much to offer someone. Forgive yourself. Love yourself. Accept who you truly are and don't feel like you need to fit-in. The goal is to belong, as in, belong to yourself first...then you'll be ready to belong to somebody else.

2. Be Vulnerable.

To have ultimate courage, is to be vulnerable. I believe that the truest form of connection is to be authentic with others. Being able to share our pains as well as our gains takes a level of bravery. When was the last time you sat down with someone you truly care about and asked them what is on their heart? When was the last time you truly shared with somebody what is on your heart? Put the phones away and dig deep. You should never worry nor win alone.

Make today the day where you really open up to that one person that you care about the most. Invite them to do the same, and watch your relationship rise. I believe that trust is the ultimate superpower. If you have vulnerability and trust with another person, your heart and souls become stronger, healthier, and true joy is set free from our internal chains of jealousy, insecurity, and the lie of perfection.

3. Be Intentional.

Greatness doesn't just appear. Whether you're an Olympic athlete, or a successful entrepreneur, nothing ever happens by accident. Effort and persistence are the engine that drives achievement. People in relationships that are struggling, I'll sometimes ask, "Are you putting in the same effort you did now as you did when you began the relationship?" That's usually a wake up call. I'm tired of the excuses, "I'm so busy." "We're so busy." Shut the F up. The phone call can wait. Answering that text message or email can wait. Stop lying to yourself, and glorifying the hustle. Having a deep, loving, and committed relationship is much cooler than how many followers you have on Instagram, or digits in your bank account.

Here's a thought, schedule quality time in your calendar just like you would any other important meeting.

I promise you this, when you look back on your life, I'll bet that you'll yearn more for feelings, moments, and experiences with somebody you love, versus watching a TV show, sleeping, working 70 hours per week, or buying some random thing that you won't care about in a year. Make some memories today, and do it with somebody you love.

4. Give More Than You Receive. 

Kendra and I often discuss the power of giving and expecting nothing in return. That's the core mission of our marriage. We don't always execute this perfectly, but that is our intent. When giving and serving is the focus, call it God or the universe,  but you will receive much more than you will focusing solely on yourself.

I think we just get lazy and lost in our own ego. We let pride stand in the way of our progress - as individuals and as a pair. Imagine if two people shared the common mission to truly serve the other person for the better. Picture what miracles and joy can be created with that mindset.

How can you serve your go-to person better? What's one thing you can do today that you know will fill their bucket? If this is the focus for each of you, you will experience the synergy of sacrifice and service. You both will rise to a fulfillment way more high then seeking your desires on your own.  I call this a RISE Relationship.

Happy Relationship Gameplan: Do this today and watch your happiness and relationship RISE.

1. Identify the relationship that is most important to you.

2. Tell yourself that you are amazing, that you are awesome just the way you are, and you have what it takes to bring value to the person you love the most.

3. Be intentional about scheduling quality time, and doing something that you enjoy together with that person. But here's the twist, make that date, or that event all about the other person, and see what happens.

4. Open up and be vulnerable about something that you don't normally talk about. Ask the other person to do the same.

This might be strange or uncomfortable for you, or you might be a pro at this. Either way, what do you have to lose?

I can't wait to do this with Kendra on my birthday date night. Who knows, if I follow steps 1-4 above, I might be able to wear my birthday suit later. 😜🤣😈

Get your copy of my books Project Rise and the Rise Journal and learn 8 key habits to be your best self! 

Leggo! #RiseUp #BestVersionOfYou

CONOR MCGREGOR’S WINNING COMBINATION

"I didn't dream of being a UFC fighter, I dreamed of being a UFC Champion."

Conor McGregor isn't just shaking up the sport of UFC (The Ultimate Fighting Championship), he is reshaping how we look at sports and success all together. Aside from winning two different UFC belts (Featherweight and Lightweight), McGregor’s UFC fights have broken attendance and PayPerView records, and has garnered a spirited fan base all around the world. All this from a kid from Dublin, Ireland who was once a plumber's apprentice. 

In a move that is unprecedented in UFC, on August 26, 2017, McGregor is taking his talents out of the octagon, and into the boxing ring versus undefeated Floyd Mayweather, Jr. 

So how did he get here? With a combination that is unstoppable. McGregor uses an equation that sums up his success. This formula can be applied to all areas of sport and life. 

(V + A) x B = S
(Visualization + Action) x Belief = Success

Using imagery and visualization

McGregor says he channels the powers of the law of attraction and does detailed mental rehearsals of his achievements before they happen. This use of vivid imagery (using all of his senses) has been a life changing strategy – when times are going well or when faced with adversity. 

"I'm big into visualization. I have visualized every part of my career and thus for all of it has come true. I don't worry about my opponent or their game. I worry about my game."

“This is the law of attraction. In this struggle, when things are going good and you visualize good things happening, that’s easy. What’s not easy is to do is when things are going bad and you’re visualizing the good stuff. And that’s what I was able to do. Visualizing good things in times of struggle, when you can do that, that really makes the law of attraction work.”

An unmatched work ethic

No one pushes harder or puts themselves through a more rigorous training program than McGregor. He understands that he can't just visualize and attract success. In the end, you can't spell attraction without the word action. McGregor knows he can't just think it, he has to put in the work as well. 

"There's no talent here, this is hard work. This is an obsession. Talent does not exist, we are all equal us as human beings. You can be anything if you put in the time. You will reach the top, and that's that. I'm not talented, I'm obsessed.”

An unwavering belief in himself

Through his passion, imagery, and action, McGregor channels the power of belief to make his intentions come true. 

“If you have a clear picture in your head that something is going to happen and a clear belief that it will happen no matter what then nothing can stop it. It is destined to happen. It’s perfect.”

How can you better use visualization and imagery to help your subconscious create a roadmap for your body to follow? Are you focusing on negative or positive thoughts? 

“You need to appreciate your surroundings and be grateful for it, and that’s when good things happen. To have that bitterness and negativity, that’s when things go bad. I think the fact that I appreciate everything and that I’m grateful for the things around me, that’s why it’s going so good for me.”

Gratitude sets the stage for greatness. Once you've set the intention of what you want, and can see it (with a sense of gratitude and belief), the next step is to take the necessary actions to make it happen. 

How can you use the equation (Visualization + Action) x Belief = Success to achieve your goals? 

Below is a video of how McGregor showcases the power of using visualization plus action and multiplying it by an intense belief.

HERE'S A TRICK WE USE TO GET OUR KIDS TO SLEEP

Do you have young children? If so, what's your most stressful time as a parent? Is it getting the kids dressed and out of the house (this is Kendra's)? Is it eating out as a family away from home? Or is it dropping them off at school? (actually that might be your happiest time)

Do you ever have a weak moment as a parent and for a split second ponder, "What the hell were we thinking?"

I love my kids more than anything. Besides my faith and my wife, they are the most important thing in my world. They are the sugar on my cereal. The caramel on my iced white mocha. But, sometimes Earth (Baylor), Wind (Bella), Fire (Winnie), and Ice (Norah) can be a lot.

The squad: Norah, Winnie, Baylor, Bellamy

For me, unequivocally, the most stressful time is putting the kids down at night. Our newborn Norah is no prob. All she does is eat, sleep, and poop. Winnie (20 months) goes out like light. Her big bro Baylor (5) and big sis Bellamy (3) on the other hand, make Ricky Bobby's hellions Walker and Texas Ranger look like saints...

"I'm all jacked up on Mountain Dew!"  

"You're gonna break us like a bunch of Wild horses, aren't you?" 

Some nights, I swear our kids have been possessed by Caillou and Sherriff Callie on crack.

We've tried every trick in the book, from sticking to the same routine, reading books, watching one show, singing songs, keeping a Magna-Doodle on hand, saying prayers, hall light on, bathroom light on...the list keeps going. 

Each night I feel like Rocky Balboa getting his ass kicked by Apollo in the first Rocky movie. After coming in and out of their rooms a thousands times, instead of yelling, "Adrien," I'm yelling, "Kennnnddraaaaa!" I often need spiritual, emotional, and physical support. 

Praise Jesus for melatonin though. We try to save that miracle gift from God for only when we absolutely need it. And it only works if we were smart enough to think ahead and give it to them 45 minutes before they get in their jammies and begin to reenact scenes from Veggie Tales - with a flashlight and and some random thing on their head. 

If you've ever experienced a scene like this raise your hand. It's OK, I got news for you. It doesn't have to be like this. There is a different way. 

I've been on this mindfulness kick for quite some time now. I've been studying it and practicing it on myself as well. The scientific evidence is just too strong. The health benefits are amazing, so why not pass this knowledge on to our kids?

The definition of mindfulness is this:

1. The quality or state of being conscious or aware of something.

2. A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

My definition of mindfulness, is getting centered; focusing on one thing (whether your breath, a word, a sound, or object); and allowing your brain to quiet the noise. When an errant thought pops up, you recognize it and go back to your one thing. When you do that, it's like taking a mental rep for your brain...just like doing a rep of curls to strengthen your biceps.

There are several great tools to help practice mindfulness: The app Headspace is a good place to start, and Spotify has a bunch of options to listen to. 

I've tried all of these but I've never tried mindfulness or meditation on my kids. However, last month, my mother-in-law, who is also a licensed counselor, told me how YouTube has a bunch of a guided meditations for children. About a week ago, after dealing with bedtime antics for a half hour, I remembered her tip, and turned on a YouTube meditation video talking about some dragon. I synced the video that was playing on my phone with our Beats Pill to make this British women's voice sound like she was actually in the room.

It was seriously amazing. The kids began to focus on their breath, relax, and it was unbelievable, they laid still and shut the F up.

I added a little lavender essential oil, and it was magic.

Baylor fell asleep within 10 minutes, and wild child Bellamy Rue fell asleep in like 15 minutes.........check please.

We've made YouTube children guided meditations a nightly ritual, and I've joined them in these sessions every night. I get the added benefit of meditating with them, which is also an added bonus. 

The kids have enjoyed this experience so much that they even asked for it...which is pretty awesome.

I passed this piece of advice to one of my friends because she said her five-year-old refuses to go to bed at night. She used one of the videos I sent her. She texted me a picture later that evening…her daughter was out like a light in five minutes. She was so pumped! She said it was the best piece of parenting advice she's ever received (ah shucks, thanks Andrea...it takes a village).

When she told me that, I knew I had to share this best practice to the masses.

By teaching your kids techniques of mindfulness (especially at night), they get many benefits:

• a stress relieving technique
• a way to calm themselves down
• practice not needing technology to be quiet
• they are strengthening their brain
• your kids AND you, hopefully get more sleep

Below is one of Bella's favorite guided meditations Wow a shocker, it's about unicorns (this is the same one I sent to my friend Andrea).  

If you've tried every trick in the book to get your kids down with no avail, give this technique a try and let me know how it goes.

With your kids down early without putting up a fight, you'll be like...

If you think this piece of advice could help some of your parent peeps, please tag them or share it!

Collin Henderson founded Project Rise to help individuals and teams master their mindset and be the best version of themselves. His new books Project Rise: 8 Winning Habits to Build the Best Version of You and Rise Journal are coming in September!

LEARN TO ATTACK FEAR FROM NATHANIEL HOLCOMB

FEAR KILLS MORE DREAMS THAN FAILURE EVER WILL. -UNKNOWN

What do you fear?

Is it failure? Are you overly consumed by your image and what people think of you? Or is it a past mistake that you keep replaying over and over? Or maybe you suffer from one of the most crippling fears, which used to often plague me - negative anticipation. You worry about events that haven't even happened yet. You use words like "don't let this happen," or "avoid this."

This negative thought pattern can be summed up by this statement: "What you resist, persists." 

Fear feeds off of fear. The more you avoid, the more you attract.

Whether you think positive or negative thoughts, you often times attract positive or negative outcomes in your life. When you create pictures of what you "don't want," you are creating that image in your mind, and thus attracting that very event.

Here are a few examples. Have you ever played baseball and been on defense and thought, "Don't hit it to me, don't hit it to me." What happens? The ball always finds you.

Or you didn't do your homework for school. You show up to class and you keep saying to yourself, "Don't call on me, don't call on me." What happens? Without a doubt, the teacher calls on you. These are examples of "what you resist persists."

An amazing story of the power of thought and fear comes from the Puyallup High School class of 2017 standout quarterback, Nathaniel Holcomb. As a sophomore, fresh out of Kalles Junior High, Holcomb earned the varsity starting quarterback position for the Vikings. Like many first time performers, the desire to not fail consumed Nathaniel's mind; more than thoughts of making positive things happen.

"I didn't want to screw up," Nathaniel said. "I didn't want to throw an interception. I was afraid of what people thought of me - even if I didn't know them."

6'1, 195 stud, Nathaniel Holcomb

This internal dialogue sounds very familiar to my old self-talk and many young athletes that I work with. Ironically, this "don't screw up" mindset leads to more screwing up. One of the biggest mental hurdles for Holcomb that season was the fear of injury.

"I played timid and hesitant," he said. "I was afraid of getting hurt."

Playing to avoid injury instead of playing to make things happen proved detrimental. In week four versus Emerald Ridge, Holcomb suffered a concussion that kept him out for most of the season.

Entering his junior season, Holcomb grew stronger and more confident. He was more comfortable with the offense and he knew his playbook. His production improved early in the season, which was evident by leading a come from behind victory over Curtis High School. However, after amassing over 1,000 yards passing and 11 touchdowns, that negative mindset crept back in.

"I remember thinking, 'your doing good, just don't get hurt,' " Holcomb said.

However, during a game mid-way in the season, his fear of injury manifested itself again. After throwing two touchdowns, a hard hit to his left knee forced a sprained MCL. Holcomb was once again out for the season. 

According to performance psychologist Heidi Grant from Columbia University, "The brain can process five to seven different thoughts at a time. But when the brain is anxious, it can only process two or three." This function may be for our evolutionary survival (when avoiding lions and tigers, it's probably important to have a narrow focus). However, when needing to process a great deal of information at once (like playing quarterback), a relaxed and calm mindset is much more beneficial.

Going into his senior season, Holcomb knew he wanted to make that year different. He committed himself to train even harder, and more importantly, spend less time of worrying about things out of his control - like being consumed by other people's opinions and the fear of injury.

"The word 'injury' was not in my mind," Holcomb said. "My mindset shifted from 'don't get hurt,' to 'I'm going to stay healthy, and have a good year.' " The College of Idaho commit added, "I said to myself, 'I'm not afraid of throwing a pick.' 

A healthy internal dialogue makes all the difference.

I had the pleasure of delivering several mindset workshops with the Puyallup High School football team that summer. One of the messages I gave was on the concept of "attacking fear." I encouraged the players to not run away from adversity and challenge, but to attack it head on. True champions have the courage to face their fears and use that energy as a tailwind to push them forward; not as a headwind that holds them back.

Why did Bruce Wayne (Batman) choose a nocturnal flying creature as his alter ego and symbol of justice? Because of his fear of bats as a young boy. By embracing that fear, and facing it, it gave him courage and strength.

Author and motivational speaker Jack Canfield says, "Everything we want in life is on the other side of fear."

When talking with the PHS football team, I challenged the seniors to come up with a slogan and a hashtag for the season to serve as their mantra and battle cry. This word or phrase would spark vision and action. Holcomb decided to embrace the concept of ATTACK FEAR.

"I never heard those two words together - attack fear," Holcomb said. "I liked it, and wanted to use it."

Oh, and attack fear he did. When week four came again his senior season, Holcomb didn't get hurt, he dominated. Against South Kitsap, Holcomb set a Washington State 11-Man football record with 10 touchdown passes. All while overcoming two early interceptions.

"I wasn't scared," he said. "I was smarter and more loose in the pocket. I was able to avoid defenders and make more plays."

By attacking his fear, Holcomb went on to finish the season with a clean bill of health. He torched the SPSL, finishing the year with 42 touchdowns (only nine interceptions) and 3,649 yards passing. This performance earned him several postseason honors, and a spot with the College of Idaho in the Frontier League.

NFL veteran and College of Idaho Head Coach Mike Moroski is singing Holcomb's praises, "Nathaniel is a big time recruit for us. Very strong arm with the ability to put the ball wherever he wants."

We can learn from Nathaniel Holcomb's story. By facing fear, adversity, and challenge head on, we take away it's power - and in turn - become more powerful.

Like Holcomb learned, when faced with FEAR, we have two options:

Forget
Everything
And
Run

or

Face
Everything
And
Rise

The choice is yours. So let me ask you:

WHAT FEAR ARE YOU GOING TO ATTACK TODAY?
Use Nathaniel's story to inspire you. You got this. Let's go!

Collin Henderson is the founder of Project Rise, which is a platform to help individuals and teams improve their mindset and performance. He is also teaching an eight week course on the power of mindset (Flow Mental Performance) at Northwest Prospects Academy this fall (information coming soon).

MY 30 SECOND PHONE ADDICTION HACK

While walking through the airport the other day, I made a startling observation—whether I was standing in line to check my bags, walking to my terminal, waiting in line to get a bottled water, or sitting at my gate—nearly everyone was on their phone. I call these individuals phone zombies: walking or sitting with their head down, checked out, and senselessly in another world. I’m often guilty of being a phone zombie as well (just ask my wife). 

Does this scene look familiar?

I’m trying to change this. 

Over a decade has passed since the release of the smartphone. No doubt these devices have helped streamline our lives into one simple operating system: our calendar, search engine, camera, main source of email, texting, GPS, Uber, TV, Netflix, video games, radio, and finding food or finding a date—the world is literally at our fingertips 24/7. 

With the explosion of social media apps, every moment of down time it seems is filled with checking our likes, comments, views, and keeping up with the Joneses. 

The new “reality TV” is watching YouTube, SnapChat and Instagram stories all day long (you can still get your fix of the Kardashians on Snap and Insta as well). While all of these features make life easier— including desperate times like keeping your kids quiet while eating at the Cheesecake Factory—this frequent phone checking habit has been shown to be as addictive as alcohol or drugs. The happy chemical dopamine is released, and we crave this neurological sensation every time we search, swipe, and tap.

However, there is a blind spot within our internal Air Traffic Control.

A 1998 study found that the more time people spent on the Internet, the more stressed, depressed, and lonely they felt. Not much has changed in nearly 20 years. A recent New York Times study showed that college students who spend more time on the Internet/Social Media are more depressed and anxious versus those who spend less time.
How many times have you said, or heard your significant other say, “Please put your phone away.” 

I’m 100% guilty of this. 

I need to spend less time on my phone, and more time on this…oh and baby number 4 is coming soon!

The world could use less screen time and more of the original face time. You know, the one without your phone. 

I’ve been on a recent kick to increase my mindfulness muscle by studying the positive effects of mono-tasking. I’ve discovered the power of living in the NOW, through putting my phone down, focusing on my breath, and listening to my thoughts. These simple actions are just too powerful to not apply. From better relationships, sleep, less stress, improved memory, and a healthier mind, body, and spirit—I’ve seen positive results while practicing a new technique when I get seduced by the Apple (iPhone). 

If you are like me and trying to break the habit of constantly checking your phone, I offer a system that I created called BREATH. It’s based on the game-changing positive psychology finding of what Dr. Heidi Grant from Columbia University calls an “if-then plan.” Meaning, you create a predetermined plan to substitute a bad habit with a more productive one. For example, if X happens, then I’ll do Y. 

If-then plans have been proven to increase the likelihood of breaking a bad habit by nearly 300 percent!

Discover the power of NOW

When I get the urge to check my phone during the many idle moments throughout the day, I’ll practice the BREATH technique. Here it is:

B – Breathe
R – Release
E – Explore
A – Affirm
T – Thankful
H – Hope

BREATHE
When I have a break in the action—in my car, on the couch, or standing in a line, instead of checking my likes and emails, I’ll focus my attention on my breathing. I’ll take one to three deep breaths in through my nose, and out through my mouth. This simple act refocuses my energy, and changes my physiology (and urge open my phone). Trust me, the emails can wait. 

RELEASE
With each exhale, I release any tension or tightness in my body. I do a quick body scan, and relax my tense shoulders and tight butt cheeks (what can I say, I love leg days at the gym). As I continue to exhale, I release any negativity or unproductive thoughts that I’ve been stressing over. 

EXPLORE
In this relaxed state, I allow my mind to wander wherever it wants to go. I try to let my subconscious brain take over. The goal is to explore how I can make the day better for myself and for others. 

AFFIRM
You don’t need permission from anyone to be great. Instead of relying on likes, comments, or views to improve my self confidence, I give myself a few words of affirmation. Plato once said, “The first and greatest victory is over self.” Self love is sometimes the hardest one to give. By practicing positive self talk, I use this time to focus on my strengths, and get less consumed by my blemishes and shortcomings (which is an easy trap to fall into using social media—even for a husband and father of three like me).

THANKFUL
I’ll use this time of mindfulness to run through my gratitude checklist. I’ll visualize and feel the many blessings in my life that I’m thankful for—my wife, my kids, my health, and my career. This act of gratitude might be the most powerful step of all. 

HOPE
1 Corinthians offers the trinity of transformation: faith, HOPE, and love. I conclude my quiet me-time with a quick prayer of hope for my goals and for those I love. I see my goals as if they’re already done. I often leave this meditative state in a place of flow: completely present in the now—with myself and a larger force more powerful than me. 

View fullsize

When I complete my BREATH exercise, I end up feeling more satisfaction exploring my subconscious and soul than I ever would exploring all my iPhone apps. 

Let me clarify, I’m not against smartphones. Due to work, being married, having kids, and having loving social relationships, my iPhone allows me to see and do things with much more convenience. However, I’m just trying to practice more self-care and invest more into my mental health than I am in my profile…which often times it is hard while producing a lot of creative content.

So the next time you get the urge to grab your phone while stuck in traffic, at Starbucks, having down time at home, or are at the airport, try to check-out, by checking-in to your BREATH. 

If you use this technique just three times a day, you’ll boost your inner battery, which needs a recharge, just as much as your smartphone. 

I created a free iPhone background as a visual queue for you guys – a way to remind yourself to follow these steps when you naturally would unlock your phone. 

You can download the background HERE. 

How to make this your background if you’re not familiar: Open this image, save to your phone by holding your finger down on the image until a menu pops up. Select “Save Image” – the image will now be saved in your photo album. From there, you can set as your wallpaper by selecting the image, tapping the lower left hand box with the arrow in it, and choosing the “Use as Wallpaper” option. 

Collin Henderson founded Project Rise to inspire individuals and teams to be the best version of themselves.

MY LETTER TO SUPERMAN - STEVE GLEASON

Dear Steve,

I have to make a confession. I've put off watching your award winning film Gleason for months. When I learned you were diagnosed with ALS, I was shocked and cried. I can't image what you and your family must have felt, but the news hit me hard...

Almost as hard as the time you blind sided me during Blitz Pick Up my freshman year. You probably don't remember this, but I was lined up in the left slot. You were playing weak side linebacker on the far hash. I had the hot route over the middle and just after Birny threw me the ball and it hit my hands, you ear holed me and absolutely blew me up. I was five feet horizontal in the air because you hit me so hard. I somehow miraculously still held onto the ball and popped back up real quick to show that I was tough. No one seemed to care that this was a noncontact drill—maybe because I was a true freshman and you were a fifth year senior.

Either way, I learned first hand what the term meant to get your “bell rung.” My left ear was ringing for like two hours after that play.

That hit obviously was nowhere near as hard as the adversities that you and your family face everyday. As you say, “Awesome ain't easy,” I haven't been an awesome teammate. I've put off watching your honest and courageous journey that you documented in your movie for too long.

You see, you were like Superman to me—you still are, probably more so—and I cowardly didn't have the courage to witness your transformation...until last night. I balled my eyes out the entire film. I even went up to each of my three children while they were sleeping and put my hands on them, while I was sobbing.

Like I did after you blindsided me, you keep getting back up every single day. You've refreshed my lens on life, like you undoubtedly have with millions of others.

I'm writing this right now because I can't sleep. You and Michel’s bravery is both heroic and haunting.

I have to get a few things off my chest and share my feelings with you.

You probably haven't thought about me for a long time, but you've been on my mind for the past six years. The last time I saw you was late November 2011—just 10 months after your diagnosis with ALS. I heard you were going to be honored in Pullman that weekend to raise the flag as an honorary captain.

There was an event for you at the Palouse Ridge Golf Course that Saturday, and I knew I had to see you. I've never told you this Steve, but I've always looked up to you. While I was a naive, wide-eyed, and insecure freshman, you were the confident big man on campus and senior captain. But, what I've always loved about you is you’ve never acted like the big man on campus. You have always been so kind, full of energy, and open to talk to anyone—even me.

Though you made me sing the Cougar fight song in front of the entire team at the Cougar Fitness Buffet during fall camp, I didn't hold it against you. You made up for it when you came back to train with us in Pullman after your first year in the NFL as an undrafted free agent. You were learning to play safety and I was a slot receiver. We had some good battles that summer. You gave many awesome insights about what it's like to be a professional to not only to me, but many other Cougar players who looked up to you as well.

So back to your Cougar event in 2011, I remember seeing you walk through the venue door. You had a cane and something else unexpected. When I saw you I remember thinking, “Holy shit, Steve’s got a legit mustache.” It was No Shave November. You've always had the perfect combination of empathy, intensity, and a sense of humor.

Maybe it was fate or luck, but because I was standing closest to the door, I was the first person to hug you. After not seeing you for many years it touched me when you said, “Come in for the real thing.” We hugged and I felt so much love from you and everyone in that room. I've always felt some strange connection to you. Maybe it was because I felt we had a lot in common.

• You went to Gonzaga Prep during the same time as my cousins Sarah and Peter Hession

• We both were somewhat undersized as football players who didn't have that typical build or personality

• Both of our fathers loved us but in an intense driven way

• We both were two sport athletes who played football and baseball

I remember several conversations we had about how you juggled both sports. These mini-mentor sessions really helped my mindset and confidence that if you could do it, I could do it too.

I'll never forget the speech you gave to the team during early August two-a-days though. It was a hot summer Palouse evening and we were up in the Martin Stadium bleachers. Each week, one of the captains addressed the team with a speech. I can't remember Torry or Nian’s topic (I do remember Nian referencing that he was wearing a “young ass T-shirt” though. Being from Puyallup, I had no idea what that meant). I've never forgotten your message. The topic of your talk was to DREAM BIG.

This mantra has carried you through your entire life. Watching from afar, you have lived this creed to its fullest: as an athlete, husband, father, son, friend, trailblazer, ALS advocate, filmmaker, role model and a true inspiration.

Your Monday Night Football blocked punt may have been the symbol of rebirth to so many in New Orleans, but your will, grit, vulnerability, and vision living through ALS has given a rebirth to the masses. You can add my name to that list.

I’ve learned from you a couple valuable lessons that deal with maybe the two most powerful emotions a person can feel and possess: courage and love. Both emotions are different in their own right, but they share one common bond: fear. You can't experience either courage or love without fear being present—but the only way to beat fear is with a brave spirit and a faithful heart.

Thank you for teaching me and others to fight through the fear and to dream big. Thank you for modeling raw vulnerability. Thank you for putting your family first (your wife Michel is one serious bad ass—we also share that in common—we married up). And thank you for never giving up.

As I write this, the date is ironically 7/3...the opposite of your Saint’s number 37. Even though your life has played out the opposite of what you’ve envisioned, just know that your legacy in this world and impact on the development of ALS technology is making a larger imprint than you could have ever done as a player.

I see you now more powerful than Superman. You are like Obi Wan Kenobi in Star Wars when he faced Darth Vader in that epic final battle where he said, “Strike me down, and I'll be more powerful than you can ever image.”

By sitting down in a chair Steve, you are helping me and others stand up—in relationships, life, and love.

You've inspired a new mantra for me. I want to live my life thirty-four-seven (347): your combined numbers as a Coug and Saint. Meaning, I want to maximize each day with compassion, courage, perspective, and passion, just like you. I'm going to live 347...twenty-four-seven (247).

All the best to Michel and Rivers. Tell your mom I said hello...she is one of the nicest people I've ever met, and I love seeing her when I go back to Pullman.

Have fun at Gleason Fest this year on August 12 in Spokane (event link here). I want to help reach our goal of raising $10K for the event (give here). We are expecting our fourth child on July 31, so I don't think I'll be able to make this one. I'm going to donate to Team Gleason though (give to Team Gleason here), and have my company match. I'll encourage others to do the same. I know the event is in good hands with Rian and “Shady” Grady.

Congrats on your beautiful film Gleason. It is a must see for everyone.

Until next time I see you Steve...just know that I love you and make sure that your head is on a swivel...I just might return the favor and blindside you with an ear hole shot of my own—I don't care if you're in a wheelchair.

Either way, as always: Go Cougs and No White Flags.

Sincerely Your Friend and Teammate,

Collin
 

PS: Below are some pictures I took with an old school disposable camera from our one year together as teammates. What a blast from the past!

This was on the bus while in Hawaii...that's Honolulu's Finest, J. Gess sitting in front of you.

That's you and and me throwing up the "hang loose" at the airport.

Looks like I'm trying to look tough here - again.

Here we are in front of Bohler. Nice cowboy hat by the way. That's me on the bottom right.

Left to right: There's Coach Akey, Steve (Birny) Birnbaum, Adam (The Hawk) Hawkins, and Paul (PM Don) Menke.

Collin Henderson is the founder of Project Rise, which is a platform to help inspire and give individuals and teams the tools to master their mindset and be the best version of themselves.

THE BANNISTER EFFECT

People said it couldn’t be done. It wasn’t possible. The closest any human had ever come to running under a 4 minute mile was in the 1940’s, with a time of 4:01. Track athletes and experts believed the human body just wasn’t built to beat the 4 minute mile barrier. 

After a subpar showing at the 1952 Olympics, medical student and Britain’s best mile runner, Roger Bannister, had a clear goal – to be the first athlete to run a mile under 4 minutes. 

Mind over matter legend, Roger Bannister

Due to his rigorous scholastic schedule studying to be a neurologist, Bannister would train his body physically running sparingly – a simple 30 minute daily interval routine was all he needed to prepare his body. While training physically was important, his self belief and vision made all the difference. 

With a clear stretch goal (his best previous mile time was 4:03), the Harrow, England native would often close his eyes and visualize every step of the race. While creating this image mentally before it happened, Bannister would see the finish line, hear the roar of the crowd, and feel the excitement of making history. 

What separated Bannister from the others who had tried and failed, was that he believed with all of his might that he could do it. He even would place a little piece of paper in his shoe while he ran that read 3:58. 

This belief, clear vision, and determined practice paid off. 

On May 6, 1954, the world of track and field was forever altered. Once was thought as impossible, was now possible. On an overcast and windy day (which finally died down), medical student Roger Bannister defied the odds and ran a world record, 3:59.4 second mile. The 3,000 plus crowd went wild. He had done it. Bannister defied what even physicians said couldn’t be done. What began first in his mind and felt in his heart, later became a reality in the record books. Bannister inspired millions that day – including his rival – Australia’s John Landry. 

Just 46 days after Bannister shocked the world, Landy beat Bannister’s record.  Not to be out done, the two paired off in what was dubbed as The Miracle Mile in August later that year. While trailing most of the race, Bannister beat Landy on the final turn.

In heroic fashion, Bannister passed Landy running down the final stretch. Landy made the mistake of looking back to his left, while Bannister passed him on the outside.

Bannister defied the odds again. What seemed like a raced he couldn’t win (he trailed nearly the entire race), Bannister battled back and won more from his faith than from his feet.

Bannister’s goal that was written in his shoe came true. He posted a time of 3:58.8, while Landy finished just behind him with a time of 3:59.6. At that point in history, both runners had posted the top four mile times in the world. 

For decades, people thought that breaking the 4 minute mile was unbeatable, but because of Bannister’s accomplishment, he inspired nearly a dozen runners to beat the 4 mile barrier within two years of his record.

KEY LEARNINGS:

• Bannister turned his 1952 Olympics failure of not medaling into fuel to improve
• He started his training with a clear goal, and visualized it occurring daily
• Bannister broke his goal down into smaller goals including shaving each lap by a specific time
• He carried over his discipline as an athlete into a successful career as a doctor of neurology
• After decades of believing something couldn’t be done, Bannister inspired hundreds of track athletes to BELIEVE and BEAT the 4 minute mile

Look at your life right now. What do you or others around you think to be impossible? Use Roger Bannister’s story as inspiration and as an example: With a clear vision, belief, and practice… you can create the Bannister Effect and turn the impossible into possible… and inspire others to do the same.

Aside from needing to learn how to iron his pants, Collin Henderson founded Project Rise to be used as a platform to inspire others and teams to master their mindset, and be the best version of themselves.

4 TRADITIONS WE DO TO IMPROVE OUR KID’S MANNERS AND CONFIDENCE

If you are a parent and have young children, here are two concepts to consider.

“Some habits are more important than others – the right habits have the power to transform your life.”

— Charles Duhigg, author of The Power of Habit 

“The type of emotional support that a child receives during the first three and a half years has an effect on education, social life and romantic relationships even 20 or 30 years later.”

— K. Lee Raby, Lead author of a study published in the journal: Child Development

Being a student of positive psychology, having a deep curiosity in human performance, and being a devoted father of three children 5 years and under, I’d like to share four simple activities that we do as a family in the attempt to shape their confidence, manners, and well being.

Baylor (5), Winnie (1), Bellamy (3)

By no means do Kendra and I have everything figured out as parents – trust me, we fail a lot (is Mickey Mouse a legal babysitter?). Nor are our children perfect angels. We have our fair share of tantrums and timeouts. However, with the aim to guide our kids to be their best self, I’m going to share a few family rituals centered around what are called keystone habits. 

A keystone habit can spark chain reactions that help other good habits take hold. 

Below are four keystone habits that Kendra and I hope will set off a cascade of more good for Baylor, Bellamy, Winnie, and baby number four coming next month (prayers for sanity and sleep are welcome!).

1. Eat Meals Together As a Family

Eating together as a family around the table – especially dinner – may seem small, but has a huge impact.

As Duhigg writes in his book The Power of Habit, “Families who habitually eat dinner together seem to raise children with better homework skills, higher grades, greater emotional control, and more confidence.”

We make it a point to sit down together, put our phones away, turn the TV off, and pretend like it’s the 1950’s and talk. We 100% make this a consistent routine. Kendra cooks one meal for everyone – even our 1.5 year old Winnie is expected to eat what is served. No one can leave the table without asking permission to be excused.

This nightly habit helps our kids to learn patience, discipline, and to expand their palate. These skills will serve them as they are older and this definitely pays off when we eat outside our house or at a dinner date (packing different food for the kids is too much work for us!). 

2. Thank You Cheer

One of Kendra and my non-negotiables as parents is to raise our little Hens with manners. The two pillars of having sound manners are these two phrases: Please and Thank You. 
A fun way we model and encourage this behavior is what we call the Thank You Cheer. While we are sitting down together as a family and our meal is served, whichever parent didn’t prepare the food (which 95% of the time is me) leads this group activity of thankfulness. 

This cheer was inspired by the “team breaks” I used to do as an athlete. After practice, we used to all put our hands in the middle of the huddle and all yell out the same word or phrase in unison.

When we are all sitting around the table as a family, we can’t put our hands together as a group (#shortarms #can’treach). Thus, each person puts one hand on top of their other hand – which signals they are ready to begin the cheer. Once all hands are in the correct position, on the count of three, we all lift our hands in the air and yell, “Thanks Mom (or Dad)!” 

This is a simple and fun interactive game that uses movement to practice the winning habit of simply saying, “thank you.” Often times if I forget, either Baylor or Bellamy will put their hands on top of each other to signal the Thank You Cheer. Gotta love the accountability! 

This is a fact that I know to be true: manners go a long way…especially saying these powerful words daily, “Thank you.”

3. Praying Out Loud Before We Eat

Bella is our resident prayer expert. She starts every prayer with, “Dear Jesus, we pray for our life…”

Public speaking was a big fear of mine in my teens and as a young adult. I wasn’t alone with this trepidation. National surveys show that more people fear giving a formal speech then death. 

Knowing this, we’ve tried to help our kids practice public speaking at a young age – even as simple as praying out loud. 

I usually lead our family in prayer, but several times a week (and now it seems almost daily) we let Baylor and Bellamy take turns praying out loud before we eat. We’ve noticed over time that both have improved in choosing their words and speaking with more confidence. Bellamy is more of a natural and will even volunteer to pray when we have guests over (this makes me a proud daddy), but Baylor has made great strides as well. Months before, he wouldn’t even participate, but after much practice, he now volunteers. 

This routine serves three purposes: 

• It helps our kids establish a pattern of giving thanks
• They get a microdose of public speaking practice
• This encourages them to connect spiritually

We believe these are all great habits that one can’t enough of. 

4. Happy Breakfast/Super Excited Dinner

Henderson baby #4 coming soon!

One weekend this winter, our entire house got hit with the Black Plague. It started with me and I passed this gift of death to our whole family. It was nasty. I mean, stuff was coming out of every orifice. 

This was Baylor’s first time throwing up and it really triggered what we call “Mr. Worry.” That experience was quite traumatic for him and he often would worry that it would come back again. 

The fear of getting sick even impacted his confidence and desire of going to school.  Because of this we had several tearful dropoffs. Especially when he overheard his teacher discussing with a parent about a student being sick. On this day, Kendra even had to come pick him up. 
Recognizing this pattern, Kendra and I have developed several strategies to quiet Mr. Worry. One of these techniques is called Happy Breakfast and Super Excited Dinner. Understanding the powerful effects that starting your day off with gratitude can have (ex: writing in a gratitude journal, saying prayers, etc), I created a game that the kids love. In the end, you can’t be grateful and fearful in the same time. 

How can you trick your kids into being grateful?….Make a game out of it. 

We all take turns going around the table sharing one thing that makes us happy. After each person shares, we count to three and all at once pound our clinched hands into the table and say together, “Happy!” 

This act helps us focus on positive things and gets the day started on the right foot – especially for Baylor. This helps him, and our entire family begin the day with a smile. 
Once we circle back as a family at dinner, we go around the table and share what made us super excited from the day – it could be an activity, a game, a toy, or even a person. After each person’s turn, we point our fingers in the air, twirl them around, then touch the table in a quiet almost whisper like voice and say, “Ssssssssuuuper excited.” (With a big emphasis on the “S”).
These exercises foster communication, dialogue, and tend to quiet Mr Worry. Winnie usually says she is either happy or excited about Moana, but I love to hear what B and B come up with each day. 

After doing this for several months now, the older kids usually lead this breakfast and dinner tradition. I’m proud to say that Baylor closed out the school year without any nerves being dropped off at preschool. A lot of this growth was his own doing, but I believe this daily habit played a significant role as well. 

Great read for parents with kids of all ages

What are you doing to improve your child’s well being?

Kendra and I are still learning each day as parents. We have our fair share of ups and downs. But, we believe that investing in our children’s development is like compound interest – the earlier and more we invest – the greater the return for them in the future. 

I hope these four rituals spark some fun and new habits for you and your family. Taking the time to love, model manners, and have fun as a family, are the greatest investments of all. 

Collin Henderson is the creator of Project Rise, which is a platform to help individuals be the best version of themselves.

RISE AND GRIND: 4 BASIC METHODS TO MAXIMIZE YOUR TIME AWAKE

TO SLEEP OR NOT TO SLEEP – THAT IS THE QUESTION… 

I’m a little confused. Being an athlete and devoted student, I’ve been told for years to get at least 8 hours of sleep. Sleep is where you recover, recharge, and heal. We spend one third of our life sleeping, snoring, dreaming, and drooling. 

However, being on this Project Rise journey, I’ve studied entrepreneurs, innovators, and many game changing people who have shaped our world.  During my quest of understanding success, I’ve found a common pattern with these titans – they don’t sleep very much. 

Thomas Edison bragged about how little sleep he allowed himself. He saw sleep as a roadblock to his progress in many of his inventions – including the light bulb. T. Ed only hired people who required little sleep and could match his 18 hour work days. 

YouTube celebrity and creative juggernaut Casey Neistat often gets just a handful of hours of sleep due the demand of his successful Vlog. He stays up most hours of the night editing his daily videos for his over 7 million YouTube channel subscribers…see one of his short movies below. 

This grind mode lack of sleep approach might earn you a badge of honor (and possibly more followers or money), but it isn’t for everyone. Athletes and especially young people need ample time to recover, recoup, and build their bodies to health. One of the most dominant defensive players in NFL history, JJ Watt, says sleep is one of his formulas for success. He gets over ten hours of sleep per night – especially during the rigors of training camp. 

So which is it? 

Rise and Grind or Stay and Sleep?

Consider this sleep scenario looking at two brothers – Adam and Ben. Both have similar DNA, but both have very different nightly patterns. Adam sleeps 5 hours every night. Ben sleeps 10 hours per night. Based off of this example, Adam will live 21% longer than Ben. How is this? Because he will be a awake for more hours each day. 

Who wouldn’t want to live longer? Well, in this silly scenario, Adam isn’t living longer, he’s just sucking more out of each day, week, and month.

On the contrary though, what is a life when you are walking around like a tired sloth all the time because of lack of sleep? If this is you and you crave caffeine the same way vampires fien for fresh blood, then you, like millions of Americans, more closely resemble the zombies in the Michael Jackson video Thriller, than MJ in his prime. 

Let me expose you to a happy medium to this sleep debate. Its called L.E.D. or Lowest Effective Dose. NY Times best selling author, top rated podcaster, angel investor, and entrepreneur, Tim Farriss, uses this philosophy to optimize many other areas of life, not just sleep – except he calls it the Minimal Effective Dose or M.E.D. (Check out his book the 4 Hour Body…it’s full of gems).

I’ve kept this approach in mind when dealing with my sleep. I’ve studied myself and reflected on my H.E.Q. or Hours/Energy Quotient, by trying to answer this question: 

What’s the lowest minimal amount of sleep I need to be fully functional, engaged, and have enough energy to win the day?

I’ve found that my L.E.D. sweet spot is 6 hours. I can get by with 5 hours (but not ideal), and 7 hours is the most optimal. I’ve discovered that anything over 8 hours actually makes me more tired. 

What is your Lowest Effective Dose for sleep?

Accompanied by my L.E.D., below are 4 strategies I’ve found to help me feel more rested and filled with energy to maximize my hours awake.

Meditation

I’ve been tinkering with practicing mindfulness for years, and recently have gone all-in with this practice. The research is just too powerful. Over 150 studies suggest that a daily meditation practice (even for 10 minutes a day) reduces stress and anxiety – while helping one feel more rested and peaceful. 

Last week I did a guided meditation/visualization session with several student-athletes, and after we finished, one player said, “I feel like I just woke up from a two hour nap!”

Give your body the benefit of daily mindfulness. Here’s a link to help you practice: Headspace

Here’s a recent shot of me doing sensory deprivation therapy and meditation at Float Seattle/Bellevue. Shout out to Sean Mac and B. Hop!

Cold shower

Want to reduce inflammation? Want to boost your metabolism? Want to improve your blood circulation and support your immune system? Need a way to wake yourself up besides coffee? Try mixing in a cold shower as part of your morning routine. 

I’ve been taking a cold shower for several minutes each day for the past 6 months. I’m someone who loves a long hot shower, so this energy hack was a little challenging to adopt. To help with the transition, I usually start my showers off really hot, and while I brush my teeth, I gradually turn the temperature to as cold as it gets (I have an electric toothbrush which helps me keep track of time – it shuts off after 2 minutes). 

I do one minute of cold water on my lower back, glutes, and hamstrings. I finish with 30 seconds to a minute on each quadricep and knee. Having both of my knees scoped, I used to have tendinitis (especially in my left one). After making cold showers a daily routine, I’ve felt zero pain or irritation in my knees! 

Just like when I used to sit in cold tubs during my playing days, daily cold showers have helped me feel more refreshed, healthier, and full of energy. Give it a try!

Here’s an article to learn more about the power of cold showers. 

Power Nap

Taking a nap has gotten a bad wrap in America. Many look at this technique as a sign of laziness. I look at taking a 10-15 minute power nap as a strategy to recharge my body and mind. Many European countries see the value in taking a daily ciesta. They even build this daily practice into their work schedule. Companies like Google and Uber also see the benefit of shutting your eyes for a few minutes a day. They’ve even built nap rooms or spaces for their employees to get a quick rest in. 

Who wouldn’t love to have a nap pod in the old office?

Being in outside sales, I’m lucky enough to be able to control my schedule. A few times a month, during lunch time, I’ll take a 10-15 minute power nap in my car – especially if I was up late the night before writing a blog post like this! I’ll also sneak in a quick nap on most weekends (my favorite napping spot is in the car…I have the best wife…she’s driving of course!). 

Research shows that anything over 40 minutes will actually make you more tired and may be unhealthy (see article here). Remember to keep them short and sweet, and feel the benefit of this healthy restful practice. 

To learn more about the benefit of taking a power nap and the well-known companies that support it, click here. 

Passion

I saved the best for last. Unequivocally, the number one source that fuels energy is doing something that you love. How do you spell the word love? T – I – M – E. Passion and purpose are what fuels action and persistence. Whether you are Michael Jordan, Bill Gates, or Warren Buffet, doing what you love and excel in just flat out gives you energy.  It helps you bounce back from failure, and stay committed for the long haul. 

At this stage of my life I feel like I am able to wake up and feel ready to go because I’m doing what I love: whether its spending time with my family, crushing my medical sales job, coaching, or leaving a legacy and helping others through Project Rise. If your career is taking away your energy, it might be time to discover your calling. Doing what you love will give you the energy needed to live a juiceful life (yup, just made up a word)…if you wanna be useful, you gotta be juiceful! 

If your current career isn’t your life calling, then find something else you can do when you are not working that fills you up. You owe it to yourself to be intentional about doing activities that you love and that give you energy.Purpose is the ultimate passion and energy hack!

Make the Big Time Where You Are.

Now it’s your turn! 

If you use 1 or more of the 4 energy strategies I listed above and give yourself 1 extra hour of being awake per day, here’s the breakdown of how much extra time you’ll get:

• One month: 30 hours or over 1 extra day a month…what could you do with an extra day per month?

• One year: 360 hours or 2 extra weeks a year…that’s like a long vacation!

• Five years: 1,800 hours or 2.5 extra months every 5 years…that’s like getting an extra summer break!

What would you do with extra time? Would you read more? Develop a new skill? Exercise? Finally turn your side project into your main project? Spend more QT with your soul mate?

Whatever it is you chose to do, my goal for writing this post is that you find your L.E.D. for sleep; you try an energy hack that I listed; and you get the most out of each 24 hours you’re alive. The reality is, the most successful people are able to do more with their time. 

No one ever looks back on their life and says, “Damn, I wish I would have slept more.”

I don’t know about you, but I’m trying to squeeze out as many hours and days from Father Time as I can. Why?…

Because he’s a stingy bastard. 

Collin Henderson is the creator and founder of Project Rise.  Project Rise is a platform to uplift and inspire people to be the best version of themselves.

BACK TO THE FUTURE: USE YOUR PAST TO BUILD A BETTER NOW

I recently had a coach from my high school football team hit me up with a request. He wanted me to send him a photo from my playing days as a Puyallup Viking. He was working on a project highlighting former players.

I hit him back with a text that read, “No prob Coach. I’m on it!”

While I sent the text, I began to ponder if I even had any old football photos of me donning the mighty purple and gold (ironic thing to say coming from a Coug).

I tend to not be very nostalgic. I love spring cleaning. I get a mini rush of dopamine when I purge my closet. I don’t need to hold on to old things. – even my old sports stuff.

Realizing this, I started to get a little nervous.

While I was rummaging around our storage shelves in our garage, I couldn’t find any old pictures. “I must have either given them away or threw them out in the trash,” I thought.

While looking through some hidden boxes in the corner, I finally found what I was looking for – my high school yearbooks!

“There had to be a football photo of me in here,” I said to myself while feeling like I just found a needle in a haystack.

So there I was on an early Saturday spring morning, thumbing through yearbooks that I hadn’t opened in over at least a decade. What a blast from the past. Memories started flushing in. I saw faces I hadn’t seen in many years. I even texted some of these photos to my friends. It was hilarious…cargo pants and frosted tips; baggy jeans and polo shirts; Caesar cuts for the guys and shoulder length bobs for the girls.

I could fit another human in those huge pants…sup Gator?

I even started to read some of the comments and notes people wrote me in my yearbook. Instead of cleaning out my garage, I was reminiscing on my life as a teenager in high school. This exercise helped me reflect on my life during that time – the good and the bad.

I truly had a storybook run in high school. I was Homecoming King, voted “Dream Date,” was an excellent student, and won many awards as an athlete. However, like many young people, I often times was caught up in the lie of perfection. I was insecure and worried too much about what others thought of me.

Reliving some of those emotions again, I played the game of “What would I have done differently?” If I could go back in time, what would my relationships look like? Would I have trained differently? How would I have addressed some of my fears?

I felt a little like Uncle Rico from the classic film Napoleon Dynamite. “If I could just go back…”

Let me preface that I had an amazing time in high school. I had many awesome friends and experiences. I had outstanding support from my family and loved ones. But looking through these yearbooks reminded me of how much I didn’t know.

Upon reflection, I would’ve been more grateful. I would’ve served more people.Iwould’ve worried less and laughed more. Instead of trying to be cool and liked by everyone, I would have focused more energy on defining my core values and just loving me for me. I would’ve been more bold.

Taking it to the HOUSE!

I wouldn’t have WASTED a single hour or day on doing tasks that didn’t help me reach my goals.

Without even knowing it, this exercise change my emotional state. If you have ever listened to or watched the best business and life coach on the planet, Tony Robbins, you know that he’s all about getting people to change their state. When you’re in a heightened emotional state, you’re ready to take action.

While in this zone of reflection and reminiscing on my mindset and some of the things I would’ve done differently, it helped me create an exercise that I want you to do.

While going on a walk that evening, I pictured myself 10 to 20 years in the future. I imagined,

“How would my future self in 2037 assess my life right now, today, at this moment in 2017?”

What would a 57 year old Collin say to a 37 year old Collin? What advice would I give myself? What would I have done differently? What should I focus on? What is really important in life? Am I getting everything out of every single day, every single hour, every single minute?

I can’t get those years in high school back, and I can’t get these years back either.

I looked at this sign every day in the WSU weight room and believe this this to be so true.

I don’t believe in living in the past. I due believe in learning from our past to improve our future.

Coming to that conclusion and by feeling the emotions and memories looking through my old yearbooks, I did a self scout on myself and how I’m living RIGHT NOW:

●     What am I doing well and what areas can I improve?

●     What areas in my life am I avoiding?

●     What relationships do I need to fix?

●     What legacy am I leaving?

●     Am I playing to my strengths and going all in on my gifts?

●     Am I maximizing every second with my wife and my children?

●     Am I helping enough people?

●     Am I checking things off my bucket list?

AM I LIVING MY LIFE AS MY BEST SELF?

Knowing what I know now, and thinking about myself 20 years ago, this exercise got me really really excited. I almost had an out of body experience feeling like this is not my real life…this is just a dream.

I can start over right now and do anything that I want.

This exercise helped diminish some of my fears. This process help me get excited for living in the moment and for what’s to come. I had a huge sense of gratitude flow over me…even in the simple and small things. I left that mental exercise truly believing that I can write any story I want and live out my dreams.

I see you B. Rip. What’s up Coach W! Javon Deuce-Tray!

By reflecting on what I used to worry and obsess over in my past…I realized those were actually somewhat small things. It’s amazing what a few years away gives you in terms of perspective. I would tell my younger self to stop majoring in minor things…people’s opinions are just that – opinions – not facts. Your only competition is just you, and no one else. And here’s a key piece of advice: don’t be afraid to have crucial conversations with the people you love and who love you.

Why can’t we hack our brain and do that same exercise now?

My 57-year-old self would probably give me similar advice and tell me to chill the F out. Everything’s gonna be OK. Trust in yourself and trust in God. Just go for it!

This is my task for you. Here are 5 steps to go Back to the Future and Use Your Past to Build a Better Now:

1.    REFLECT: Help change your emotional state by looking at old yearbooks, pictures or videos of you in your youth, or 10 to 20 years ago.

2.    SELF-ASSESS: Reflect on if there is anything you would’ve done differently – not in a negative way, but with the approach of self scouting.

3.    EVALUATE: Decipher if some of the same fears, worries, or internal stories are holding you back today.

4.    FUTURE WISDOM: With this refreshed lens and perspective, pretend you are yourself 10 to 20 years in the future looking back on your life right now. What would you do different? Reference my list of questions above.

5.    TAKE ACTION: Decide to take action and do not waste a single day. Do things that you’ve been putting off. Mend relationships that have been broken. Attack your fears. Follow your heart. Live your dream. Reassess how you look at failure, and learn from it.

The time is now! We only get one at bat in life. Please don’t waste it.

That’s me on the left and my buddy since we were 6 years old, Brett the “Beast” Beetham on the right. We were later teammates again at WSU.

I eventually was able to find some old pictures of me at my parent’s house, and I sent them to the Puyallup football coach. I’m looking forward to seeing how this project turns out. After this experience of looking back at my younger self, I’m even more excited to create new pictures and memories living life like there’s no tomorrow.

My hope is that you do the same.

Collin Henderson is the creator and founder of Project Rise. Project Rise is a platform to uplift and inspire people to be the best version of themselves.

6 SIMPLE WAYS TO FIND INSPIRATION & CREATIVITY

Where does creativity come from? What do you do when you need answers to tough questions or are tasked to create?

I’ve taken notice where most of my inspiration and ideas come from. What’s interesting is that they come from the same handful of common places that you and I operate in everyday.

If you are an artist, stay at home mom, student, or climbing the corporate ladder – we all sometimes find ourselves looking for outlets to get our creative juices flowing. Whether you are facing a creative roadblock or have a tough decision to make, let me offer you a few strategies that will create clarity and calm. I hope these techniques and tips will help channel your subconscious and open up an army of ideas, and an arsenal of answers to the challenges that lie in front of you.

The key is to put yourself in positions to unlock your subconscious to be able to receive information. The best way to do this is to change your “state” by altering your physiology or biochemistry by some type of stimulus. 

Your brain is so powerful.  Are you using it to it’s full potential?

Through my experiences of taking note where my creativity comes from, I have discovered that there are 6 main Mediums where I find myself channeling creative thoughts and ideas unified synergistically by what I call a State Shifter.

Ever see the film Limitlesswith Bradley Cooper? They say the human brain only utilizes 10% of it’s capacity. Utilizing one of the 6 mediums combined with a state shifter attempts to tap into the other 90%. 

Use these 6 simple strategies and tap into your entire brain power, like Bradley Cooper’s character in Limitless.

Below are 6 simple ways to find inspiration and creativity:

1. Taking a nap

Medium: A quiet comfortable place to rest

State Shifter: Sleep

Ever see the movie Inception with Leonardo DiCaprio? I love the concept of “a dream within a dream.” DiCaprio and his partner in crime, played by Gordon Joseph-Levett, where tasked to extract or implant a thought or idea into a victim’s mind while they were sleeping. Why can’t we do the same to our own subconscious? 

The reason why I prefer naps to extract creativity is because naps support being in a Free State. You take naps when your body feels like it. You go to sleep at night because you have to. 

Try this, when you feel like you need an answer or creative inspiration, listen to your body when it feels tired. Don’t fight this urge, but go with it. Even if it’s just for 10 minutes. Find a comfy place and shut your eyes. Here’s the Inception twist – at the beginning of your decent, ask your inner Leo for inspiration in the area you are stuck. Let your subconscious go to work. What you’ll find is that the idea doesn’t come from the dream, put from what I call the “nap residue”…the peaceful time in-between when you are not asleep and not fully awake. This is where Inception Creation takes place. 

You will be in a complete relaxed state and your conscious and subconscious mind will begin to make-out like Leo and Kate on the Titanic. When you fully wake up, you’ll have your new idea, and will jump up, with your arms stretched out screaming, “I’m the king of the world!” Don’t just take my word for it. Ask multi-millionaire creatives Christopher Nolan and James Cameron. They’ll tell ya. 

The concept for my first book (coming soon), came from this place. I had just woken up after snuggling and taking an afternoon nap with my daughter Bellamy. During the nap residue, the vision flashed at me like a neon sign in Times Square. 

Give this technique a try…just make sure you are like Leo in Inception, and have a metal top handy when you wake up. 

2. Going for a drive

Medium: Car

State Shifter: Sound

One of my favorite of all movies without question is Rocky IV. Sly Stallone was in his prime. The Cold War was at its climax, and what 5 year old didn’t want a talking robot? I know I did. 

When the 7 foot Russian, Ivan Drago, defeated and killed Rocky’s best friend Apollo, Rocky needed to clear his head. What did the World Champion and Italian Stallion do when he was faced with an insurmountable challenge? He jumped in his sports car and went on a drive bumping the classic, “There’s no easy way out,” by Robert Topper. Fitting title wouldn’t you say? 

Rocky getting his mind right in his 1985 Lamborghini Jalpa

Through this process, Rocky was able to reflect, clear his mind, and walk away with a plan and a purpose. There’s something just therapeutic about going on a drive, the freeness of being on the open road, and feeling the emotion of your favorite song. 

Music is a universal language that stirs memory, emotion, and inspiration. Steve Jobs has been quoted by saying that his biggest inspiration and influence was not some tech nerd, but Bob Dylan. 

Another “sound” strategy I use while driving is listening to thought leaders through audiobooks, podcasts, or YouTube videos. I have my go-to’s that I seek for wisdom and inspiration. This is similar to what Superman would do when he was perplexed. He would go to his home ice-layer, insert a few crystals, and gain wisdom from his hologram father. 

Often times just one word or one phrase from a thought leader that I admire will spark an idea that leads to a solution or endless creativity. 

Just like how your car can transport you from place to place, this process will transform your mind to a new destination. Give this medium a try. You might discover Rocky-like underdog ideas and super human strategies inside of you.

3. Working out at the gym

Medium: Fitness center

State Shifter: Movement

I love to workout. The gym is my happy place. I’ve committed to myself and my health by making fitness a frequent weekly ritual. There are so many physical benefits that working out creates. My gym time helps me increase my energy, improve strength, and reduce the risk of injuries. 

The physical effects of exercising are clear, but what about the mental effects? For me, working out reduces stress, clears my head, and allows me alone time to think. There is a powerful force that happens when we move our bodies. Moving your body is one of the most effective way to change your state. 

Movement creates momentum. With momentum you discover motivation. When you are motivated you are able to tap into your memory on a deeper level. Ideas will surface. Inspiration will arise. Clarity will come through. 

Physical Fitness fosters Mental Fitness #gainz

Every time I leave the gym I have a new idea for a blog post, an added detail for my book, or inspiration for a social media quote. These fresh ideas wouldn’t be possible without being in an environment like the gym, where I’m free from my phone and other distractions. The added inspiration comes from changing my state through lifting weights – similar to lifting stress away – the tension and release of the weight is like lifting tension and weight away that is blocking my creativity. 

And here’s the thing, the more you practice, and the more repetitions you do, the stronger you will be. Not only in your muscles, but your ability to tap into fresh ideas and inspiration.

4. Shower Power

Medium: The Shower

State Shifter: Water

I love to take showers. There’s just something so soothing and relaxing about turning up the water really hot, generating steam, and just checking out for a period of time. With a wife and three children, those moments are fleeting, but cherished. Longer showers to myself is the real reason why I cover a large sales territory – to have frequent overnights to myself in a hotel (just kidding Kendra, being away from you and the kids is torture!). 

But seriously though, don’t mess with my shower time. My showers can never be too hot or too long. 

Growing up in a family of four, with just one sibling, I can’t remember many times fighting over the hot water. With this good fortune, I developed the habit of using this daily ritual as a form of meditation. No cell phones, no TV, no computers, no distractions. Just me, the water, and my thoughts. 

There’s something metaphorical about taking a shower. You are stripping down, getting clean, and using the water to wash away the old, and begin to feel anew. Cleanliness, feeling refreshed, and recharging aren’t the only benefits showering provides. For me, the shower also serve as a canvas. I often use the hot steam to fog up the shower glass. This precious creative place is where I make lists, draw diagrams, charts, and develop new acronyms. My shower glass is like a whiteboard. While in there I’m like Russell Crowe’s character in A Beautiful Mind. I’m unlocking puzzles and solving problems. 

Sometimes Kendra will shower after me at some point in the day and find what looks like hieroglyphics, Chinese characters, or some alien language that I’ve created during these thought-provoking shower sessions. She will often ask, “What did you come up with this time?”

There have been countless instances where I entered the shower with an issue or uncertainty, and after feeling the warmth of the hot water, listening to the soothing sound of faucet flow, and feeling the hot misty steam – my brain begins to unthaw. 

Just me, my breath, my thoughts, and nothing more. The shower is where I think, I ponder, I process, and I rest. 

Don’t underestimate the power of taking a shower. Endless answers and countless creation is at your disposal. Just remember to squeegee when you’re done. 

5. Going on a walk

Medium: Walking outside

State Shifter: Nature

Creative people have an eye for the creativity all around us, and the best in their field immerse themselves in these natural creative settings. I call this state shifter “nature.” What I really mean by nature is the world all around us – the trees, flowers, hills, landscape, water, sunsets, the city, buildings, architecture, etc.

What is more beautiful and inspiring than God-made AND man-made creation?

What better place to foster creativity than the beautiful world we live in? If you are spending most of your time in a sedentary, stagnant, and sitting position in a cubicle staring at a computer, you’ll be hard pressed to come up with fresh and new ideas. 

Get your butt out of your seat. Create some movement by going on a 10-20 minute walk outside. Get the blood flowing and take in the beauty all around you. Moving your body is one of the best ways to change your state and channel creative energy – even if it is as simple as going on a walk. 

Debbie Millman is a designer, author, educator, and brand strategist. She’s worked with many major companies and projects ranging from Burger King to Star Wars merchandising. She is labeled as one of the most influential designers today. According to Millman, one of her tried and true methods to get out of a creative rut is to go outside and go on a walk. This activity helps clear her head and flush out creative blocks. 

Millman is a creative force like no other.  Please check out her interview on the Tim Ferriss Podcast Here….simply amazing.

Living in Manhattan, Millman taps into an endless supply of natural creative inspiration just by going outside. From people, to sounds, to architecture, to colorful billboards and advertisements everywhere – this concrete jungle serves as a breeding ground for inspiration. 

I don’t live in the city, like Millman, but I do live near many trees, trails, and parks. God’s eye for creation is unmatched. Just breathing in the fresh air and taking in the scene all around helps me feel more creative and inspired. I often go on walks either early in the morning or later at night when the kids are in bed. This time alone also allows me to reflect on what’s going on in my world – presently and in my past. This technique might channel the most powerful source of inspiration of all: life. 

One of the kings of creation, Walt Disney, used his life as a spring board for inspiration and ideas for stories. Reflecting on his hard working blue collar childhood, Disney was inspired to write the classic film Cinderella. One time, he was pulled over by a police officer due to a trivial traffic violation. Instead of getting mad, he used that as inspiration for a Micky Mouse episode. 

Inspiration is around us everywhere. Tap into the beauty of nature and the scenes all around you. Get out of your “box.” Go outside. Move your body and go on a walk. Use nature to help you reflect on your life – which might be the greatest source of creation possible. 

6. Go write, get right

Medium: Quiet time alone

State Shifter: Writing

Many of my blog posts and content for my new book WERE NOT conceived until I started to write. There is a magical creative force that happens when you allow your mind to explore, document, and reflect on feelings through writing. 

Voltaire once said, “Writing is the painting of the voice. ” 

C.S. Lewis noted, “You can make anything by writing.”

E.L. Doctorow offered,  “Writing is an exploration. You start from nothing and learn as you go.”

My most creative place to write is not in front of a computer or laptop, but in the notes section in my phone. I also love to use Google Docs as a way to jot down thoughts and ideas throughout the day. One of the main themes of my new book coming soon is a unique daily journaling system – which I use everyday to prime my mind, body, and spirit. 

Journaling has been clinically proven to lower stress, depression, and anxiety. Keeping a journal has been shown to help gain control of one’s emotions and improve mental health. 

Give it a try. The most important words in the English language are write it down. Unlock your inner wisdom. Create a new masterpiece. Find a solution. Get your mind right, go to a quiet place and write. 

Is this my future TedTalk?

God needed 6 days to create the world. Try these 6 mediums and state shifters to generate inspiration, ideas, and creation of your own. 

Medium // State Shifter

1. Taking a nap // Sleep 

2. Going for a drive // Sound

3. Working out at the gym // Movement

4. Taking a long hot shower // Water

5. Going on a walk // Nature

6. Quiet time alone // Writing

Who knows, you just might make a masterpiece. 

Collin Henderson is the creator and founder of Project Rise.  Project Rise is a platform to uplift and inspire people to be the best version of themselves.

THE MASK OF MASCULINITY

Saying, “I love you” to another dude is for the soft and weak. 

This lie about love is one of the many Masks of Masculinity…and I used to agree. 

Being a coach’s son and the youngest of two boys, I grew up thinking that being a man (especially an athlete) was all about being tough. Real men don’t cry, we don’t show weakness, and the strongest are like Superman – made of steel and feel no pain. 

I used to never say the words “I love you” to anyone…especially not a teammate.  Even though my freshman roommate Matt Kegel (Havre, Montana’s finest) told me “I love you” most nights before we went to bed in our tiny little dorm room, I often times left him hanging.  My insecurities, immaturity, and lack of hearing that from another guy kind of rattled me.  Thus, I wouldn’t reciprocate.

Matt and I were different, but similar in a lot of ways.  He loved football, he loved life, and he loved people.  You can learn a lot from a free spirited Montana cowboy.

“That’s weird,” I remember thinking.

I was like many young misguided male athletes, caught up in holding up a macho image.  By not saying, “I love you” back, I was keeping in tact the mirage of my manhood.  Sometimes, I’d steal a line from the movie Ghost though and say, “Ditto.”  That was the best I could do.

I remember playing the University of Hawaii on the road my freshman year at WSU. It was our final game of a rough season and I was one of only 3 true freshman to start that season. One of the 3 was Seahawk legend and Pro Bowler, Marcus Trufaunt. Marcus had just made an interception to close out a tight game in front of a hostile crowd. 

At the Horseshoe vs. Ohio State

I remember being so pumped in the heat of battle that I hugged him and said, “I love you bro!” 

I totally acted out of character, but was caught up in the moment…I was playing with turf toe and bruised ribs that day. We had only 2 wins prior to that game and needed a momentum boost for the off-season.

It felt a little awkward saying it and even more awkward when he didn’t say it back. “I’m never doing that again,” I thought.

Saying “I love you,” is for girls and gays, not real men…that’s the old mask of masculinity in me talking.  This misogynistic and homophobic thought process is still unfortunately all too common in male team sports. 

It’s taken many years of study, self reflection, and learning from successful mentors to learn that love is everything – no matter one’s gender or orientation. 

Love gives purpose. Love feels pain. Love won’t stop. Love transcends. 

I often see young people (especially guys) who haven’t established their core values yet make immature remarks about love. Either they misuse it to gain an advance with women, or never use it at all – especially with men, friends, or teammates. Often times it’s not their fault. They’ve been modeled this behavior by prominent male figures in their life and even society (look who is leading our country). 

Masculinity is often times masked by ego, self interest, insecurity, and the narcissistic adage that image is everything. 

Gotta look cool. Gotta be hard. Gotta fit in. Gotta look tough. 

Many “tough guys” think showing vulnerability is showing weakness – especially in front of other males. Who can blame them? They’ve seen “real leaders” yell, demean, and put others down. These leaders don’t say “I love you,” they’re too busy being tough and focusing on kicking ass.

I argue the opposite. Being vulnerable is a sign of strength. You can have goals and grace. You can show love and hold people accountable. 

Coach Carroll showed you can “love” and hold players accountable.  Pete stuck with Hauschka through the season, but didn’t renew his contract for 2017.

Aside from ego-centric leadership, we are living in an epidemic of misplaced masculinity. Bullying seems to be at an all time high. Selfishness is everywhere. Entitlement is through the roof. Teams, schools, and organizations all have these types of people. I call them energy takers – taking positive energy away from others. The many social media platforms are a feeding ground for energy takers. 

There are many trolls out there that get some sort of enjoyment out of sucking energy from other people by posting disrespectful comments. These put-downs in my opinion often times come from a place of insecurity. Below is a comment from an energy taker – someone who takes away energy because they lack in something (self-esteem, confidence, happiness, or misguided leadership). This comment was in part directed at me.

Energy Taking at it’s finest.

Instead of being an energy taker, be an energy maker – someone who uplifts, supports, helps, and cares for others. The world could use more energy makers and less energy takers.

Energy takers come in all ages, shapes, and sizes. These individuals have no regard for others. Often times they don’t even realize how their selfish actions affect the larger group. They might claim to be all about “team,” but their ignorant comments, posts, and even body language show otherwise. They blame, complain, and shame. These actions might actually be a cry for help. 

Can you think of any energy takers in your family, team, school, or work?

I’ve had the pleasure of working with a local top ranked high school baseball team on mindset training, synergy, and culture this year. As they recently began the post season, I made a poster that I hoped would inspire unselfishness, sacrifice, and most importantly, love. This poster was the source of the energy taker’s comment I mentioned above.

I gave three examples to the team to anchor the message about the power of love. 

One of the stories I shared was how a woman in her 50’s had the strength to lift a car 4 inches off the ground to save her son who was stuck under a car. 

The point: The LOVE of another can give you super-human STRENGTH. 

The second example I shared was a video of Clemson’s head football coach Dabo Swinney’s post game interview after they upset Alabama in the final seconds of the National Championship game. 

A reporter asked, “How did you guys come-back and win?” 

He said, “We won because of love. Love has been my word all year. I told them, I don’t know how we are gonna do it, but if we love each other, we’ll win.” 

The point: LOVE for your team, coaches, and program gives you FAITH. 

2016 National Champion, Dabo Swinney, believes in the power of love.

The last example I shared was about Michael Jordan’s love of the game of basketball. As a rookie, he made sure his agent and the Chicago Bulls inserted a “For the Love of the Game Clause” in his contract. This clause meant he could play basketball in the off-season wherever and with whoever he wanted. Many teams put off-season regulations on their superstars, but Jordan wouldn’t have it.

One of the reasons why Michael Jordan is the greatest of all time, is because of his deep passion for the game of basketball. Similar to other greats like Tom Brady and Derek Jeter, they don’t play for money or for the accolades, but because of the love affair with their sport. 

The point: Talent alone won’t get you there, LOVE and PASSION are the pathway to greatness. 

The GOAT: Greatest of All Time

Trust me, I am all about winning. I’m all about getting after it and competing your ass off. I’m all about being a bulldog and hitting ’em in the mouth…all under the rules of play. However, I’m just trying to shift the common masculine paradigm on how you get there.

It really boils down to this point:

Relationships create Championships. 

Relationships with others (especially teammates) are the most impactful part of being an athlete – not just winning. Ask many athletes who are done playing and they’ll tell you, the biggest thing they miss about being a student-athlete or professional is the relationships and the time spent in the locker room and being with their teammates – not the actual game.

In the end, we CAN’T control the number of banners, titles, and championships we get. However, we CAN control the depth and meaning of our relationships – in athletics, work, school, and life. A loving relationship is the ultimate championship. 

If you love your teammates, your team, and the process more than the ring, I believe you’ll increase your likelihood of getting the ring… especially if everyone on your squad is on the same page.

Call me soft or Charmin, but that is the legacy I’m leaving…as a husband, father, leader, and coach….a legacy of love. A love for myself, others, and to pursuing one’s passion. 

When Troy Aikman won his first Super Bowl, he found himself in his hotel room crying his eyes out. He asked himself “Is this it?”  He got the “ship,” but he wasn’t satisfied…it wasn’t enough. People change your life, more then events do.

What is achievement if you have no one to share it with or if that is the only thing you play for? Also, if you judge your value as a person on wins and losses alone (as an athlete, salesman, coach, teacher, or whatever profession you were in), you are setting up yourself for constantly feeling unfulfilled – a trap I used to put myself in often. 

We can’t control specific outcomes. However, we can control our commitments. 

This was an exercise I did with the team I was working with. I first had them write down their goal for the postseason. Almost everyone wrote down they wanted to win a state title. I had them tear up their original goal. Some were a little confused, but I explained, “Every team in this playoff has that same goal – to win a championship.” 

I told them that we can’t control what happens at the end of this tournament. However, what we can control is our commitment to ourself and our team.

I gave them a new sheet of paper and had them write down their one commitment for the postseason. I had a few of the players share their commitment…it was very inspiring. Their focus shifted from all outcomes, to be more effort and attitude based goals. The entire team then wrote their one commitment on the team banner that read FAMILY: Forget About Me I Love You. 

Commitments are more powerful than goals.

This exercise I felt would help narrow their focus, lower their anxieties, and channel their concentration on what really matters. I challenged them to make this their only goal for the postseason: Focus on family, love, and their commitment.

I’m totally aware that this approach isn’t for everyone. It’s not the only way to win. But in my years of high-level competition in athletics and in the corporate world, LOVE is my vision and what I value most. LOVE is how I lead. 

My challenge to you is this: reevaluate your understanding of the word love. Reassess your commitments to yourself, others, and in pursuing your passion. 

Try to live life by this creed: Let love rule. 

Jesus taught us, “These three will last forever – faith hope and love – but the greatest of all is love (1 Cor 13:13).”

The Beetles sang, “All you need is love. Love is all you need.”

Dabo Swinney’s 2016 word of the year that guided Clemson to the National Championship was: Love.  

If it worked for Jesus, the Beatles, and Dabo, Love just might work for you and your team. 

When you unveil the mask of masculinity, and remove its insecure intentions, what you’ll find is every living creature – even men too – need love. And the best way I’ve learned over the years to receive love…is to give it.  Even if you don’t get the instant gratification of hearing, “I love you,” back.

For the record Matt…I LOVE YOU.

Collin Henderson is the creator and founder of Project Rise. Project Rise is a platform to uplift, inspire, and give individuals and teams the tools to be the best version of themselves. As a former Division-I two sport athlete and over ten years of experience as an award winning representative and trainer in medical sales, with two Fortune 500 companies, Collin offers strategies for peak performance in business, athletics, and academia. He is passionate about teaching the power of a healthy mindset, servant leadership, and the life changing affects of gratitude.

PROJECT RISE PODCAST EPISODE 4: CHRIS JOHNSTON

Listen to the podcast here.

Chris Johnston is the Senior VP at Community One Financial in Puyallup, WA.  He also is the creator and owner of Sparks Firehouse Deli, which is a hub for families and people in the greater Puyallup community.  Sparks Firehouse Deli is known for its fantastic food, awesome ambiance, and excellence service.  Chris is also part owner at Joeseppi’s Italian Restaurant in Tacoma as well as several other business ventures.

Because of Chris’ outstanding achievements, service and commitment to his community, he was honored with the 2016 University of Washington Milgard School of Business Small Business Leader Award.  From organizing parades honoring local athletic teams, to fundraising a new weight room for Puyallup High School, to coaching youth football, and running several successful businesses…Chris has a formula for winning and making a huge impact on others.  See the video honoring him below.

WHY YOU SHOULD LISTEN

Chris has acquired wealth in many areas of his life – not just business.  He has what I call the Trifecta:

1. He’s a loving husband and father
2. He is a thriving business owner and entrepreneur.
3. He is continually serving his community as a volunteer, coach, and philanthropist.

Chris, like many self-made successful individuals, came from a single parent home, with no money, and limited experience.  Faced with other adversities and set backs, he built a flourishing and fulfilling life through grit, effort, and a “refuse to lose” mantra.  Listen in…I know you’ll love and learn something from this game changer – I know I have and continue to do so.

What a stud!

My key takeway: GET OFF YOUR ASS!  Success doesn’t come to the lazy.  Take action!  What do you need to do right now to take the necessary steps to take your job, career, or dream to the next level?  You’ll only get there through consistent hard work, commitment, and drive. You got this!  Go for it, like Chris does.  Take that first step today and keep at it.

Listen to the podcast here.

If you like this episode, share it with a friend.  Below are links to a few of his businesses.  Go support Chris!

Community One Financial

Sparks Firehouse Deli

Joeseppi’s Italian Restaurant

This blog post and podcast was powered by KICKSTART KINGS, who help you and your business go further faster through better BRANDING, VISUAL CREATIVE, and WEB & SOCIAL STRATEGY.  Check them out here…they have  helped Project Rise take off!  Let them do the same for you!

THE GREATEST GOAL SETTER

One of my main goals is to be the best husband and father possible.

Have you ever woken up in the middle of the night, and had an image or idea flash inside your head like a neon light? Sometimes I do. I’ll get an idea, and my brain just won’t shut off. Inspired by Easter, this blog post is a creation of that occurrence. 

Despite your spirituality, faith, or even religion, there’s no denying one fact – a little over 2,000 years ago, a man named Jesus walked the earth. The record of Jesus of Nazareth has been documented by historians, scholars, and theologians alike. 

Regardless if you believe you are here because of an explosion in space, karma, God, Allah, Xenu (WTF? YouTube “Xenu South Park“…it’s amazing). Or maybe you believe in a different dogma all together. Either way, there’s one thing I BELIEVE we all can agree on – This man they called Jesus was one hell of a goal setter. 

That was my 2 AM epiphany. Jesus may have been the greatest goal setter of all time.

I mean, he set the bar HIGH! I’m talking Elon Musk SpaceX type ish. Being miraculously born from a virgin would probably increase anyone’s swag factor. However, believing to be the son of man, performing miracles, sharing the new gospel, dying for the sins of the world, then coming back to life, and ascending into heaven…Jesus’s goals made Elon Musk’s goals look itty-bitty teeny-tiny. 

The original JB (Jesus born in Bethlehem…not Bieber) dreamed BIG. I’m talking supersized, XXXL, jumbo, gigantic, ridiculously crazy off the wall big!

If Jesus had one thing (besides a dope beard and legit pair of sandals) it was vision. In order to have a clear vision, you must have what I call MVPs: mission, values, purpose, and slogan. Every successful organization has these clearly defined. Why don’t you?

Jesus’s MVPs would look something like this:

Mission – Save the world from sin. 

Values – Love all people. 

Purpose – Share the good news. 

Slogan – I am the truth, the way, the light. 

Jesus without question could define his MVPs. You could tell by how he acted, spoke, prayed, and what he said “yes” or “no” to. His MVPs drove his behavior to reach his vision. 

Have you taken the time to define your MVPs?

One of the pillars that Project Rise is built on is living a life driven by vision. When you have vision in your life, you have a clear set of goals. Goals create clarity, and clarity is power. Whoever has the most clarity always wins…whether it’s a debate, competition, or getting the sale…clarity just flat out gets things done.

How’s your clarity? 

Did Jesus have clarity on what his purpose and vision was? You bet your Peeps eatin’, mimosa sippin’, Easter pastel outfit wearing ass he did. 

No goal, no purpose. 

No goal, no direction. 

No goal, no life. 

No goal, no soul. 

I have the amazing privilege to have opportunities to speak to many audiences – especially to schools and young people about the power of goal setting. JohnNorlin is the Service Guy. Houston Kraft is the Love Guy. Collin Henderson is the Goals Guy. We all have a brand. If you don’t think you have a brand, it’s time to establish one (just don’t be That Guy…no one likes That Guy). 

But wait a sec, who am I kidding? I’m not on the same level right now as John or Houston…but the key word is yet. I’m not on their level YET (come on, where are my Growth Mindset people at?). The fact that I’m not there at this moment in time doesn’t bother me. Not one bit. Because I’m already there in my mind. It’s all ready done. It just hasn’t happened YET. I have a vision and a goal to RISE, just like Jesus. 

I believe with every ounce of my being that having clear goals can transform your life – the way they have mine. 

Goals have taken me from a stutterer to a speaker. 

A perfectionist to an activist. 

A worrier to a warrior…a warrior who feels the fear, but goes to battle anyway. 

Goals will get you out of bed; help you overcome hardships; generate momentum; inspire others; and push you to become your best self. 

My man Zig Ziglar once said, “Don’t be a wondering generality. Be a meaningful specific.” A life without a goal is not a life at all. 

Casey is a testimate of going all in on a dream.

Who modeled the power of goal setting better than the Jewish carpenter? No one. 

Below are 10 lessons in goal setting I’ve learned from the real Jahovah-Jireh, Jesus of Nazareth. Sorry Hova and Yeezus, there can only be One (I can’t wait for the Yeezy Fall Collection though). 

The 10 Commandments of Goal Setting – Modeled by Jesus. 

1. Your goals should scare you

I don’t think you need to take it as far as Jesus did….on the night before his crucifixion, where it says in the Bible that he was in such a state of distress that he was sweating blood (but when did Jesus go small?). If your goals don’t scare you at least a little…you need bigger goals. No guts, no glory. 

2. You’re gonna have haters

For some reason, many people don’t know what to do with different. If you feel your talents and aspirations are unique, pay these haters no mind. Just do you, just like Jesus did.

The Pharisees and the ancient high priests were the OG’s of haters. They were so jealous of what Jesus was doing, all the attention he was getting, the wisdom he had, and the blasphemy that he believed to be the son of God?! Jealously has been with man since the beginning…remember Cain and Abel? 

Listen, it’s sad but, many people aren’t comfortable with extraordinary. Many prefer the status quo…even some people who love you. If you are raising your standards and living with a vision that others can’t see, you’ll get criticized. Criticized because of jealousy, lack of faith, and quite honestly, fear they might lose you to bigger and better things. Sound selfish? Yes, but it’s true. 

I like to think that having haters is good. It means you’re doing something.

Sometimes your dreams might scare others. They’ll say, “You can’t do that,” or “You’ll fail.” Let them be scared and continue to live a life of lazy mediocrity, while you work your ass off, and not listen to the haters, but hold on to your dream and your process. If you stay true to you, your vision, and your goals…you’ll be well on your way to RISE above the fray.  

3. It’s going to be hard

Jesus had an unmatched work ethic. From walking from town to town spreading the gospel, to performing miracles daily, to addressing large crowds hours on end…your boy got after it! 

The amazing fact about having a clear goal that inspires you, moves you, and stirs your emotions – it will give you ENERGY! Even though it’s really hard work, you’ll be able to push through and not even notice the hours you put in. You’ll pay no mind to setbacks. You’ll be able to persevere through the pain. 

There’s no doubt that Jesus suffered to fulfill his destiny. Because he suffered an unimaginable death, his reward was to sit at the right hand of the throne next to his father in heaven. This is the most extreme example imaginable, but it reminds me this simple fact: the higher the level of achievement – the higher the level of hard work and sacrifices required. 

But the payoff will always be worth it. 

Does your goal drive you to work your ass off? If your answer is no, it might be time to reassess your vision and goals. 

4. Break some rules

One of Arnold Swartzenegger’s rules to success is this: Sometimes you’ve gotta break the rules. 

Jesus understood this principle. He followed his heart, vision, and values, and not to the old crusty Pharisee law. He knew what was right – he was fulfilling his mission.  He was staying true to his MVPs, which sometimes meant breaking the rules. Whether it was healing the sick on the sabbath or rewriting a new covenant – a salvation that is based on faith and not just deeds alone – Jesus stuck to his guns. 

We can learn from Jesus’s conviction. 

If old philosophies and out dated guidelines block your path – it’s time to blaze a new trail. The worst 6 words that stand in the way of innovation are, “That’s how we’ve always done it.” Learn from Jesus. Some rules are meant to be broken. 

5. You’ll need a crew

Life was made to be lived together. With that said, our alignment defines our assignment. We are a byproduct of the people we hang with the most. Jesus knew he couldn’t do it alone (hence his 12 disciples) – nor can you. Be open to delegate and seek out help. Just be selective on who you choose. Here’s one tip: If you’re the smartest person in the room, find a new room. 

There’s a cool phenomenon called the Koehler Effect, which as been scientifically proven to show that when people work in groups they perform at a higher level. Whether it’s a greater sense of accountability, or more energy, it’s just proven – teamwork makes the dream work. 

Who’s in your squad? 

Join a small group. Get a buddy to go with you to the gym. Align with a partner to start a new business. Nothing great was ever done alone. Develop a team, and watch your production RISE.

Squad goals achieved: the Hopper’s, Isaacson’s, and Martin’s. Love this crew so much!

6. Be well read 

Jesus knew his Bible. He did his homework and could recite all the scriptures. While traveling with his family as a twelve year old,  he was mistakenly left behind because he was studying in his God’s house – the church. 

Are you well read in your field of choice? Have you studied those who have came before you? 

The one thing that changed my life when I was going through struggles was investing in my personal development. I’ve made it a habit to read and listen to books incessantly. I hope you do the same. Eric Thomas, the Hip Hop Preacher often advises, “You are what you know.”

What are you reading, watching, and listening to? 

If your answers are: Facebook, Netflix, and Pandora…it’s time to find new material. 

7. Humble yourself

Jesus didn’t roll into town in a Bentley spinning on 22’s. He was riding a donkey. Humble yourself to focus on what’s important – substance, not flash. Do the grunt work. Start from the bottom. Push your ego aside. If a carpenter can be the savior of man, then you can ascend to unreal heights too. The only way you’ll stay there though, is with humility. Don’t judge your success on things, but in the people you impact and your personal growth. If those elements are your focus, the frankincense and myrrh will come. 

Jesus never looked to take credit for any of his miracles.  Often times after helping someone, he would tell them to “tell no one.”  How many times have you looked for praise for the simplest of accomplishments?  I am so guilty of that…seeking for praise, instead of seeking to raise someone up.

He who humbles himself, will be exalted. Today might be a good day to start to eat some humble pie. You’ll reach your goals faster if you do.

8. Be a servant 

Gandhi peacefully fasted. MLK marched. Mother Teresa fed the poor. Jesus washed feet. It didn’t matter if you were a tax collector, prostitute, Roman guard, or stricken with leprosy, Jesus loved and served all people. 

Achieving is serving. The more you serve, the farther you will go. To me, that’s the definition of greatness. Dave Ramsey once  said, “The only effective form of leadership is servant leadership.” 

While you are striving to achieve your goal, just remember this: The more people you serve, the more abundance and success you’ll create. 

Who served others more than Jesus?

9. It’s never too late

Jesus didn’t perform one miracle, make any ripple in history, or begin his ministry until he was in his early 30’s. 

It’s never too late to get on the goal train and achieve greatness. Look at John Wooden and Warren Buffet. Goals don’t have an age requirement…just a passion qualifier. It doesn’t matter if you’re 9 or 90 for the conductor to click your ticket. Just like Jesus, the goal train accepts all passengers. No matter your age, failures, disappointments, background, or history – everyone is welcome – similar to God’s kingdom.

What debilitating story have you been telling yourself? What excuses have you been making that have created a failure to launch? 

It’s time to start a new thought pattern, and a new plan to finally go after your dream. It’s never too late.

10. YOU HAVE TO BELIEVE

Jesus was willing to die for what he believed in…are you? Are you willing to lay it on the line and sacrifice everything you have because your faith and belief is so intense that nothing will stop you? Belief was one of Jesus’s strongest super powers. By faith, not in acts alone will you RISE. 

A goal without belief is like a car without gas. It won’t go anywhere. Choose faith. Believe in the unseen. Trust your process. Do whatever it takes to get there. If you do, you will be handsomely rewarded…just like the Jewish carpenter from Nazareth. 

Sometimes you gotta just GO FOR IT!

He has RISEN

I hope this post gives you an epiphany like I had the other night – an epiphany of clarity and inspiration. In order to RISE and be your best self, it starts with a goal. I hope your goal is so crazy and exciting that it keeps you up at night.  If you have a passionate goal, there’s no doubt you will. 

The central theme of Easter is rebirth and resurrection. If you are not where you want to be, that is OK. Get rid of your old ways. Cease your limiting thoughts. Create a goal and begin a rebirth of the new you.

Here’s a simple exercise to get you started. Pull out a sheet of paper and pen (or use the Notes app in your phone) and create your MVPs. This exercise will give you the framework for your vision – to help you achieve your goals. 

Mission – What do you want to accomplish?

Values – What are the standards and guiding principles that will drive your behavior?

Purpose – What is the reason and “why” behind your goal?

Slogan – Create a slogan or mantra that sums up in a few words what you’re all about and sparks action. Tell this slogan to the world! Put it on your Instagram and Facebook page.

Let Jesus be the model of how to live and love. If you do, who knows, with GRACE, GRIT, and most importantly a GOAL, you can create your best self…and a version of heaven on earth. 

If you like this post or you know somebody that could use this framework, The 10 Commandments of Goal Setting – Modeled by Jesus, please share it!

HAPPY EASTER TO YOU AND YOUR FAMILY.