What you'll get:
- 90+ concise video lessons on the science of well-being, resilience and mental performance.
- Accompanying workbooks, exercises and reflections to help you apply what you learn.
- A gamified experience throughout the journey.
- Access to the Antifragility Almanac, complete with additional key points, podcasts, books and talks on every topic we cover.
[Recommended for ages 14 and older]
What do the lessons cover?
On Your Mark, Get Set
- Understand the difference between coaching, training and therapy and get resources for support if therapy is the more appropriate route to take.
- Get introduced to what antifragility is and our simple frameworks for making yourself more antifragile.
- Learn the science that suggests you have a lot more control over your mood, well-being and mental performance than you might think.
- Gain insight into your unique personality as well as strategies for leveraging your individualized traits and tendencies.
Forging the Path
- Understand that well-being, mood and performance are cyclical as well as how to better strategize to leverage those cycles.
- Leverage the well-being boost or “happiness advantage”: How feeling good can boost your performance.
- Utilize unpleasantness: How learning to take on, navigate and use “negative” emotions can improve performance and well-being.
- Disrupt myths about happiness and mood.
- Learn to love the process, not just the outcome for sustained well-being and performance.
- Learn the basics of visualization for enhanced mood and performance.
- Gain insight into our “CRIME” framework to find what’s right for you when it comes to your unique well-being, habits, and routines.
- Craft your own personalized “recipe” for a higher quality of life based on the scientific principles of human flourishing.
Top-Down Tactics
- Learn about the negativity bias and how to combat it.
- Unlock the power of optimism to give yourself improved mood and performance
- Harness the power of gratitude to help regulate your nervous system
- Gain insight into the powerful, but often overused and commonly misunderstood science of mindsets
- Move from a fixed mindset to a mastery mindset
- Move from a threat or fear mindset to a challenge or opportunity mindset
- Battle your perfectionist tendencies to unlock greater growth
- Learn the key strategies that enable cognitive flexibility
- Enhance your ability to take on different perspectives in the face of adversity
- Gain tools to help you stop catastrophizing when things go wrong
- Dive deep into your personal values so that you can take on difficulty in coherent ways
- Learn how to accept difficult emotions and situations rather than trying to constantly resist them
- Execute mindful awareness and distance from your emotions so that you can respond in the ways you desire
Bottom-up Strategies
- Understand why separating the body and the brain is a flawed strategy and limits your potential
- Gain skills and strategies for greater emotional control and intelligence
- Learn tangible strategies for better sleep hygiene and the importance of consistent, high quality sleep
- Understand your body’s natural biological rhythms and sleeping patterns to create better alignment and energy management
- Get the basics of nutrition and its impact on your mood and performance
- Learn the difference between recovery, active recovery and mindless, energy sapping distractions
- Get access to tools that can help you track, score and improve the metrics that matter most to mood and performance.
Outside-in Approaches
- Understand the tremendous impact of “network effects”
- Learn how your habits, emotions and mood are influence by the people that surround you
- Identify and leverage a greater sense of purpose for increased life-satisfaction and motivation
- Leverage altruism, giving and kindness to improve mood and well-being
- Build environments that help you grow and eliminate systems that hold you back and do damage
- Deepen a sense of meaning and connectedness that can help protect you from depression, suicidality and more
Dealing with Distraction
- Understand the core difference between traction and distraction
- Learn science-backed strategies for enhancing discipline
- Ease your path to greater performance by decreasing decisions and points of friction
- Understand the basics of burnout for sustainable performance over the long haul
- Learn the components of habits and how to make or break them
- Harness the power of intentionality, pre-commitments and time-boxing
Eyes on the Prize and Deepening Focus
- Get into the differences between your attention networks, what they’re for and how to use them
- Learn about the state commonly known as “the zone” as well as how to increase your chances of getting into it
- Nerd out on the neuroscience of dopamine and norepinephrine for deep, sustained focus and performance
- Learn to leverage framing to turn challenging situations into opportunities for peak performance
- Harness the science of recovery to cycle from stress to rest for optimal growth over time
- Discover the benefits of deliberate practice for accelerate progression toward your goals
- Learn the science of the “clutch” state as well as how to increase your chances of being clutch in the moments that matter most
Motivation & Goals
- Learn how to align values, motivation and goals to supercharge your ability to perform, be disciplined, and grow faster
- Understand the basics of motivation and how to harness it to reach your potential
- Gain insight into the components of good goals and goal structures
- Learn how to distribute rewards in ways that keep you on track to accomplish your goals
- Create and conquer intentional challenges to keep goals interesting and achieve greater growth
- Understand why negative visualization might actually be your key to greater growth and success
Life Editing
- Learn the causes of and strategies for dealing with procrastination
- Leverage the compound interest of daily, 1% changes
- Review the science of self-regulation for enhanced discipline
- Achieve greater growth by gamifying your life
- Routinize your most important daily and weekly activities for greater consistently