Do Hard Things

🔥 Your comfort zone isn't keeping you safe - it's slowly killing your potential.

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Want more productivity content?

▶️Also watch:

1. Life Explained in 15 minutes - https://youtu.be/MGXwxwYMgfU

2. What actually matters in your 50s - https://youtu.be/jx0Z9nZJ73U

3. This is Why You Are Not Disciplined - https://youtu.be/aXw9647txUQ

TIMESTAMP

0:00 - Introduction

1:34 - Chapter 1: "Your Brain's Ancient Programming"

3:13 - Chapter 2: "The Antifragile Advantage"

4:55 - Chapter 3: "The Micro-Discomfort Method"

6:31 - Chapter 4: "Reframing Resistance"

8:10 - Chapter 5: "The Progressive Overload Principle"

9:47 - Chapter 6: "Emotional Resilience Toolkit"

11:27 - Chapter 7: "The Compound Effect of Courage”

13:11 - Chapter 8: "Productive Failure Framework”

14:27 - Chapter 9: "Building Your Challenge Ritual"

15:48 - Chapter 10: “The Community Advantage”

💡📚 Below is a curated list of books and research papers that further explore some of the concepts discussed in this video. (some links are affiliate links, which help support my channel)

BOOKS

1/ Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb

https://amzn.to/3IFOp8p

2/ Mindset: The New Psychology of Success by Carol Dweck

https://amzn.to/40xBFqw

3/ Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

https://amzn.to/4kRNlM4

4/ Grit: The Power of Passion and Perseverance by Angela Duckworth

https://amzn.to/4o8ktC8

5/ Self-Efficacy: The Exercise of Control by Albert Bandura

https://amzn.to/4m8dpnaachievement.

6/ The Talent Code by Daniel Coyle

https://amzn.to/4501dxH

7/ Emotional Agility by Susan David

https://amzn.to/451UUK4

8/ Dopamine Nation by Dr. Anna Lembke

https://amzn.to/3UsTRhm

9/ Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness by Rick Hanson

https://amzn.to/3TUuNj9

10/ Atomic Habits by James Clear

https://amzn.to/40UwukL

RESEARCH PAPERS

1/ The Role of Deliberate Practice in the Acquisition of Expert Performance by K. Anders Ericsson, Ralf Th. Krampe, and Clemens Tesch-Romer

https://graphics8.nytimes.com/images/blogs/freakonomics/pdf/DeliberatePractice(PsychologicalReview).pdf

Establishes that expert performance results from prolonged efforts to improve through effortful activities rather than innate talent.

2/ Comfort zone orientation: Individual differences in the motivation to move beyond one's comfort zone by Nona C. Kiknadze, Mark R. Leary

https://doi.org/10.1016/j.paid.2021.111024

Research examining individual differences in valuing activities that push people outside their comfort zones.

3/ Effect of stress inoculation training on the levels of stress, anxiety and depression by Fahimeh Kashani et al.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4462062/

Clinical trial demonstrating how controlled exposure to stress through training reduces anxiety and builds resilience.

4/ Hormesis Defined by Mark P. Mattson

https://pmc.ncbi.nlm.nih.gov/articles/PMC2248601/

Defines hormesis as adaptive responses to moderate stress that strengthen biological systems.

5/ The Ability to Regulate Emotion is Associated with Greater Well-Being by Stéphane Côté et al.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4175372/

Shows that laboratory-measured emotion regulation ability predicts real-world well-being and success.

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