What You Focus On Expands

McKay explores a collection of life-altering epiphanies by asking the powerful question, “What has been one of the most helpful thoughts or epiphanies that you have had that has made you more free or empowered to act?” He reveals how simple yet profound shifts in thinking can redefine our reality, from the principle that “what you focus on expands” to the freedom that comes from choosing our thoughts.

Using the incredible story of Jim Carrey's focused visualization, McKay illustrates how our focus acts like a spotlight, magnifying whatever it shines on. He also introduces the powerful management metaphor of “the monkey on your back,” teaching that we can empower others and protect our own priorities by refusing to take on problems that are not ours to solve. Citing profound near-death experiences and the work of thinkers like Mel Robbins, he demonstrates that we always have the agency to choose our thoughts and actions, regardless of our feelings or circumstances. Ultimately, this episode is a guide to identifying and embracing the ideas that empower us to live with more intention, joy, and resilience, serving as a powerful reminder that our greatest freedom lies in our ability to choose our perspective.

Main Themes:

• Our thoughts and energy have a way of magnifying what we focus on, whether it is problems or solutions.
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• We can empower others and avoid burnout by not adopting their problems or responsibilities (“monkeys”) as our own.
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• True and lasting joy is often found by savoring the small, simple moments in life rather than chasing grand experiences.
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• The resilience to overcome challenges comes not from perfection, but from the simple commitment to “just try” again and again.
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• We have complete agency over our thoughts; we can choose grace, optimism, and action regardless of external circumstances or internal feelings.
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• Understanding that our journey continues after this life provides a powerful incentive to invest in becoming our best selves now.

Top 10 Quotes:

“What you focus on expands.”

“What I went through made me who I am. What I am going through will make me what I will be. What I choose to put my focus toward will now create that person.”

“We do not remember the years that come and go in our life, but we do remember the moments.”

“Successful people have very clear goals. They know who they are and what they want. They write them down and make plans for their accomplishment.”

“I do not have to adopt other people’s problems as my own to help them.”

“I get to choose what I think about.”

“The test is not whether you reach your goals in one burst of energy, but the test is to see if you will stay in the game and just try.”

“There is always a way, even when it feels like there is not.”

Show Links:

Open Your Eyes with McKay Christensen