The Zack Arnold Podcast

(This article is the introduction to my brand new Design Yourself series intended to help you properly set goals that you will achieve, get important sh*t done in your life, and design the optimized version of you) It’s officially the time of year when life has kicked back into full gear. The holidays are long gone yet summer vacations are months away, every day is “crazy busy!” and unfortunately the chances are roughly 91%1 that whatever New Year’s Resolutions you set for yourself have failed...again. The worst part is you are most likely blaming yourself:“I just don’t have the willpower to eat a healthier diet.”“I don’t have the energy or the motivation to exercise regularly.”“There aren’t enough hours in the day to learn new skills...my job is crazy enough.”“Meditating every morning requires too much discipline.”“I’m just not the kind of person who achieves difficult goals.”But the good news is it’s not your fault. You have not given up on your New Year’s Resolutions because you are a weak or lazy person who lacks motivation, willpower, and discipline. The system is rigged, and it feeds off your failure in order to survive. Luckily all you have to do is stop following the system society has provided and introduce a different system into your life specifically designed to help you achieve your goals. The key is to stop chasing after the next shiny object and start playing the long game. It’s time to stop playing checkers and start playing chess.The Myth of the “Get Healthy Quick” SchemeWe’ve all been up late on a Friday night hypnotized by the glistening human specimens pushing themselves “To the extreme!” in infomercials for programs such as P90X, Insanity, or the latest miracle contraption as we mindlessly murder the (third) bag of Doritos draped across our chest. Maybe it was the self-loathing, the upbeat motivational music, or perhaps it was the promise of rock-hard abs in as little as 60 days that got you to drop $100 or more on whatever program or tool was advertised....only to let it remain unopened because opening it will inevitably lead to failure, more self-loathing, and another late night date with the next infomercial (and another bag of Doritos). We’re all guilty of buying a diet book, exercise program, online learning course, or workout app that went unused, or at best that we tried for a few days or a few weeks before going back to our old habits. We wanted to believe that this one single purchase combined with “a little bit more discipline” would finally allow us to achieve our goals. Yet we fail year after year hitting the reset button every January expecting to get different results despite repeating the same behaviors over and over. As much as we’d like to place the blame elsewhere, the problem is not the tools, the apps, the diet books, or the exercise programs. P90X is the most successful home workout program of all time for a reason - because it’s awesome. The problem is we’ve never been taught how to set goals properly.Take a look at the top 5 New Year’s Resolutions of 20171:Lose Weight 21.4%Self improvements 12.3%Make better financial decisions 8.5%Quit smoking 7.1%Do more exciting things 6.3%And here is a list of the most popular resolutions based on over 150 million Google searches from January through October of 20162:Get HealthyGet OrganizedLive Life to the FullestLearn New HobbiesSpend Less & Save MoreIt’s no surprise that 91% of people fail to achieve their resolutions - These aren’t goals! They are vague ideas at best, mirages at the end of an invisible finish line with no clear definition. But luckily for the diet & fitness industries, you only need an extremely small percentage of success stories to provide sexy “before & after” photos in order to get the vast majority of people to assume the program will work for them too. You know what generates billions of dollars? Total life transformation in 90 days.You know what doesn’t generate billions of dollars?Gradual lifestyle change.It doesn’t stop at diet & exercise programs. The Internet feeds off your desire to transform your life, lose weight, eat better, and become more productive, happier, healthier, or wealthier. And it no longer takes 60-90 days. Thanks to the blogosphere, you can now literally transform your entire life in one day! Here is a collection of some of my favorite headlines:How To Change Your Life In Just One DayHow to Change Your Life Around In a Matter of Hours (Because a day is too long)45 Ways to be Happier Instantly50 Small Ways to Increase Your Happiness60 Small Ways to Improve Your Life In the Next 100 DaysThe Psychological Trick You Can Learn in 10 Minutes That Will Change Your LifeWant to Become a Multi-Millioniare? Do These 15 Things ImmediatelyLet’s be honest...when was the last time you read a 1000 word “listicle” and were truly inspired to change your life by doing all 60 actions on that list? Probably never.These articles are good for nothing more than five minutes of mindless distraction while you sit on the toilet.Luckily for the authors of these posts, they don’t have to post the success rate of the readers who implemented their ideas. All they require is traffic. And like sexy infomercials and rock-hard abs, it’s hard not to click on a link promising that there are “20 different ways to lose weight while you sleep.” If your intention is to make meaningful progress towards the most important goals in your life, it’s time to stop setting vague resolutions hoping that the next all-or-nothing program, shake weight, or 5-minute toilet read will change your life. It’s time to learn how to set goals that you can achieve using a simple-to-follow and repeatable system.Designing Your Roadmap to SuccessI guarantee one thing: You are not going to completely change your entire life in 90 days. Most people overestimate what they can achieve in a year but drastically underestimate what they can achieve in a decade3. Before setting your first goal, be okay knowing that it may take 90 days just to have clarity about what your goal truly looks like and develop the confidence that you have what it takes to achieve it. And once you have clearly defined what you want to accomplish, it’s going to take time to build the daily habits necessary to consistently take action. The number one fallacy that most people make when making resolutions or setting goals is making them exceedingly vague. If you want to achieve your goals, you must BE SPECIFIC. Don’t vow to yourself that you are going to “get healthy” this year, think about a more specific way you could become a healthier person. Here are a few examples:Lose weightSleep 8 hours every nightEat a healthier dietTake up a hobby to decrease stressWork less hours every weekOnce you have narrowed down where you’d like to focus your energy to “get healthy,” the next step is to turn this into a concrete macro goal statement by asking yourself the following questions: Is my goal something I can track and measure on a regular basis? If the way you want to get healthier this year is to “lose weight,” that’s an okay start. But simply wanting to lose weight still isn’t a macro goal. Committing to losing 20 pounds, however, is the beginning of a much more specific goal that is MEASURABLE. If you can’t track your goal on a regular basis you have no way of knowing whether or not your actions and behaviors are leading you closer to success or failure. What you measure, you can improve upon. Is your goal actionable and achievable? Unfortunately “getting healthy” is not an ACTIONABLE goal. If someone told you, “I want you to get healthy right now!” what would you even do, and where would you even start? But if you instead resolve to lose weight and you’ve defined the amount as 20 pounds, now you can begin to brainstorm the possible actions necessary to succeed. Now let’s say instead your goal is to lose 100 pounds instead of 20...is that as achievable? Make sure you have set a goal that is ACHIEVABLE, but also make sure it forces you to step outside your comfort zone because that’s where the magic happens. Is this goal relevant to my life right now? If your goal is to lose 20 pounds but you are about to have your first child and you are working 60 hours a week in a sedentary job, perhaps losing 20 pounds isn’t a realistic goal that is RELEVANT to your life right now. Rather than setting yourself up for failure, perhaps you need to modify your goal based on your current life circumstances. You could instead set a goal of doubling your daily step count from 3500 to 7000 steps per day. That may or may not lead to weight loss anyway, but it’s more relevant to your current circumstances and is much more achievable. Design relevant goals based on your current circumstances and set yourself up for success, never for failure. Does my goal have a deadline? So you’re committed to losing 20 pounds in order to “get healthy” this year...fantastic! But how much time have you given yourself to achieve this goal? If your goal is to lose 20 pounds someday, good luck with that. Or maybe you’re more realistic and the plan is to start...tomorrow? Instead of thinking losing 20 pounds is something you will get to eventually, set a concrete deadline. Saying, “I’m going to lose 20 pounds in the next 6 months” is a TIME-SENSITIVE goal that will motivate you to begin taking immediate action. Don’t think deadlines make a difference? I don’t care how much you procrastinate, how lazy you are, or how little motivation or willpower you think you possess. If your house is a mess, the best productivity strategy to get yourself to clean it is to invite your mother-in-law over for dinner. I guarantee creating that time-sensitive deadline will get your butt in gear. Now apply this mindset to your specific goal. Once you have taken the steps to get from “I want to get healthy” to “I want to lose 20 pounds in the next 6 months,” it’s time to ask yourself the most important question of all that will be the difference between your success or failure.The Importance of Defining Your ‘Why’Whatever goal you set isn’t going to be easy if it pushes you outside your comfort zone. Losing 20 pounds isn’t an easy goal to achieve for most people. If it were then we wouldn’t be in the midst of the largest obesity epidemic we’ve seen in modern history. Your life will be filled with distractions every single day that pull you away from your goal. Simply wanting to lose weight isn’t enough to stop you from devouring the box of donuts your colleagues bring in every Friday morning (I love you guys at Unsolved, but seriously you’re killing me). Image courtesy of Bethany Newman, Unsplash.comIf you intend to become a member of the elite group of the less than 10% of people who follow through with their goals, you better have a very clear understanding of WHY achieving your goal is important to you. This is an incredibly simple (but not easy) process where all you do is continually ask yourself ‘Why is achieving my goal important to me?’ as if you were a five year old.Why is losing weight important to you?Because I’d look better and my clothes would fit me again.Great...so why is that important?Because if I looked better and my clothes fit I’d have more confidence in myself (and my spouse might also find me more attractive).Great...so why is that important?Having more confidence in myself would help me do better creative work and energize me again in a career where I feel stuck and unmotivated.Great...so why is that important? (Sensing a pattern here?)Doing better work and having passion for my career again could lead to a promotion or a new job that pays a lot more.Great...so why is that important?Landing a new job that I’m passionate about that also pays more would allow me to better support my family and be a more energetic and positive role model for my young kids. I don’t know about you, but I could care less about losing 20 pounds for the sake of looking better. I all but guarantee, however, that if losing weight led to landing a new job that I was passionate about and transformed me into a more supportive, attentive, and positive role model for my young children, it would be a helluva lot easier to politely decline the Friday morning donuts. Looking better and having clothes that fit me would just be an added bonus but no longer the destination.The 5-Step Framework That Makes Success InevitableYou have clearly defined your macro goal and you know why achieving it is so important to you. It’s time to get busy! ….Not so fast. Before jumping into the deep end and taking action, if you truly want to succeed where you’ve failed so many times in the past, there are several more equally important steps after defining your macro goal. Remember, you’re no longer setting vague goals and crossing your fingers hoping they magically come true - you are building a system that will make success inevitable. The system that I’ve used for the last decade that ensures I achieve every goal I set is the 5-step GO FAR framework originally conceived by Christopher Rush, the first quadriplegic with muscular dystrophy to become a licensed scuba diver. https://youtu.be/IOoDQvUfKRsLosing 20 pounds doesn’t sound so overwhelming anymore compared to the thought of rendering your limbs useless, weighing yourself down, and then being thrown into the ocean does it?In a future installment of my Design Yourself series I’ll cover the second step of the GO FAR framework where you will learn how to identify and overcome the OBSTACLES that will stop you from achieving your goals. If you’re interested in developing laser-sharp focus and taking real action towards the most important goals in your life, having complete clarity on what needs to get done, having 100% confidence that you are doing what’s necessary, and knowing how to take action consistently, then I invite you to join the waitlist for my ‘Focus Yourself’ program so you are the first to know when beta enrollment opens (and get a steep discount). I’ll even send you my 50 page ‘Ultimate Guide to Optimizing Your Creativity (And Avoiding Burnout)’ as a bonus! ----- Sources: 1 https://www.statisticbrain.com/new-years-resolution-statistics/ 2 https://www.nbcnews.com/business/consumer/2017-new-year-s-resolutions-most-popular-how-stick-them-n701891 3 This quote is most often attributed to Bill Gates but is also widely attributed to Tony Robbins as well.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Kelley Dixon is the Emmy-winning editor of such iconic shows as Better Call Saul, Breaking Bad, The Walking Dead, and Shameless. She has been nominated for an editing Emmy every single year since 2012 (winning in 2013 for an episode of Breaking Bad), she has been nominated for an Eddie Award seven out of the last eight years, and she has received numerous nother nominations as well. Needless to say, Kelley is a film editing badass. In our conversation today we dive as deep as I’ve ever gone into all of the steps necessary to climb from the bottom of the ladder to the top in Hollywood. We go over all the details of Kelley’s “overnight success story” where it took her just short of 20 years of being an assistant editor before exploding onto the scene with Breaking Bad. We chat about the mindset necessary to persevere, how to build relationships with producers, directors, and your editors so you put yourself in a position to be promoted when the time is right, how to develop your skills as an editor even if you're buried with assistant work, and most importantly we talk about the importance of playing chess with your career and making the right strategic moves rather than always chasing after the next shiny object and playing a game of checkers.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:How to know when you're ready to transition from being an assistantKelley's long and twisty path to becoming an emmy-winning editorBuilding good relationships in the industryThe art of being a good conversationalistWhat to do when it's "your time" after being an assistant for two yearsThe importance of reminding yourself that there is no one way to make itFinding good editing mentorship to learn more as well as recognize your own styleThe danger of moving up the career ladder too quicklyHoning your editing craft by discussing subtextUseful Resources Mentioned:Kelley DixonOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter. This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order. This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:TwitterKelley Dixon grew up with a single mom who taught grade school on Chicago's South Side. After graduating from Colorado State University with a degree in Technical Journalism, Kelley's sights were set on a writing career in advertising. So it was WEST! To Los Angeles! And no openings in any of the ad firms of her dreams. So instead... Kelley landed a job in MGM's mail room, and there started a career in the film biz without going to film school! Kelley has spent the last 10 years editing Breaking Bad, Better Call Saul, The Walking Dead, Preacher, HBO's Luck, and Shameless, among others. And has worked with some of her admired Directors and Producers and Editors. She has won 1 Emmy for Breaking Bad. And has received 9 Emmy Nominations and 6 ACE Nominations for her work. She wishes she had a better written bio than this and thinks talking about herself in the 3rd person is the most obnoxious arrogant thing and hopes you'll excuse it this time!Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet). Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

It’s time to be honest with yourself...when is the last time you and your smartphone were more than 5 feet away from each other? If you’re not staring at it right now, it’s probably in your pocket. When it’s not in your pocket, it’s charging within arm’s reach. If it’s not within arm’s reach (or God forbid you can’t find it), you most likely feel anxious and can’t focus until it’s in your grasp again. When you’re driving, it’s either in your lap or the cup holder next to you. When you’re sleeping, it’s most likely charging right next to your head. If any (or all) of these sound familiar, you are not alone. Smartphone addiction has become an epidemic, and that addiction is no accident. Smartphone users now check their phones upwards of 150 times per day1, and the top 10% of users touch their phones over 5400 times per day2! Your smartphone apps are specifically designed to hold as much of your attention as possible. The longer you spend inside the apps, the more money companies like Facebook and Twitter make off of stealing your attention. Unfortunately your attention is a finite resource, and every second that you give it away to your smartphone you are losing exponentially greater amounts of your creativity in return. If your livelihood depends on your ability to generate creative ideas consistently, being distracted is bad for business. Addiction by Design Have you ever wondered why you feel so compelled to continue scrolling through the latest posts on Facebook, Instagram, Twitter, or the hundreds of other social media apps? If you think that it’s “just me,” and that “I have no willpower or control,” you couldn’t be further from the truth. The reason you are so drawn to your smartphone is called ‘The Slot Machine Effect’ and it’s 100% intentional, deliberate, and precisely calculated by app developers to ensure you never want to leave. This desire you have to see if there is “just one more” cool picture or funny post is called “intermittent variable rewards,” and according to Tristan Harris, founder of the Time Well Spent movement and former Google Design Ethicist, it’s why you are okay walking around with a slot machine in your pocket all day long despite the fact that it’s hijacking your creativity, training you to live in a constant state of distraction, and possibly even hurting your personal relationships (Note: Those would be relationships with “real” people, not avatars or people with “@” before their name). “When we pull our phone out of our pocket, we’re playing a slot machine to see what notifications we got...what new emails we got...to see what photo comes next. If you want to maximize addictiveness, all tech designers need to do is link a user’s action with a variable reward,” according to Harris. Every time you make that gentle swiping motion with your thumb to refresh your feed, you are pulling the lever of the slot machine hoping that the next image, the next post, the next email will give you that oh-so-pleasurable dopamine hit...all while your ability to step “into the zone” and experience a state of “creative flow” is all but destroyed. The Cost of Distraction Before I go any further, I already know that you’re “different.” You’re good at multitasking, right? You can do intense creative work while also keeping up with email, text notifications, your Twitter feed, and all “breaking news” notifications. But here’s the thing...you’re not good at multitasking. The human brain is simple not capable of focusing on more than one complex task at a time, and every time you allow yourself to be interrupted your productivity plummets by over 40%3. Moreover, if you do happen to be in an uninterrupted state of Deep Work, every single time you “take just a second” to check your phone because of a notification (or just because you feel the need to pull the lever again), it takes you an average of 23.5 minutes to get back into your state of deep work4. If you find yourself working 60 hours or more a week trying to meet your deadlines yet you feel like all you do is spin your wheels, it could be because upwards of 25 of those hours were mostly wasted by either checking in with your smartphone or spending the extra time necessary to re enter your state of creative flow. 7 Simple Phone Hacks to Steal Back Your Creativity If your intention is to steal back your time, your energy, and your attention from your smartphone, below I have listed seven simple hacks to do so. But keep in mind that I deliberately use the word ‘simple,’ because most of these are not ‘easy.’ Given the intimate relationship you’ve developed with your smartphone, it will take time to accept these changes into your life and undo all of the addictive behaviors you’ve become accustomed to. Note that these are listed in order of least severe to the most severe, and you most likely won’t need to take all seven steps. The key is to systematically work through each step in order from top to bottom, and if after doing any given step for a few days you still don’t see a reduction in your smartphone addiction, move onto the next step to see if that helps you reach your desired level of smartphone interaction. Pre-Production Before jumping in and making changes, it’s imperative that you develop awareness of your current smartphone usage and behaviors. What you measure you can improve upon - without awareness and measurement there can be no change. Before jumping into these 7 simple hacks, I recommend downloading the Moment App which is basically Fitbit for your iPhone usage. It will help you track how many times you check your phone throughout the day, how many total minutes, and you can also track individual app usage as well. Want to learn more about how Moment can help you drastically reduce your iPhone addiction? Listen to my podcast interview with the app designer Kevin Holesh.   Hack #1: Turn off non-essential notifications Remember, I said ‘simple,’ not ‘easy.’ Most people live and die by their notifications and have become Pavlov’s dog. Each ding, buzz, and chime induces a pleasurable dopamine hit to the brain5, and each of these hits feeds the habit loop and induces the craving for more notifications. Rinse. Lather. Repeat. If you intend to regularly get into (and stay) in a state of creative flow and accomplish meaningful work, the first step is no longer allowing the ‘urgent’ needs of others to interrupt your focus and creativity. Turn of all non-essential communications including: ALL social media notifications ALL News feeds and alerts ALL game updates and messages Email notifications for non-essential accounts All ‘badges’ (the red dots that give you heart palpitations with the number of your unread messages) The only notifications or badges I still allow on my phone are related to my tasks, team activity, or making sure I’m available to family and close friends. Here are the only notifications or badges I still receive on my phone: Text messages (No other IM applications) Slack notifications (which I often mute or have in DND mode) Trello notifications Omnifocus badges for my to-do list Strides badges to track my daily habits I also work in ‘Do Not Disturb’ mode as my DEFAULT and always have my phone set to silent which means that I never hear text messages or notifications, but the most important notifications are available to read when I check my home screen again. To ensure the most important people in my life can get a hold of me in case of emergency, I have added them to my ‘Favorites’ list which means that their phone calls still go through. If you don’t have to worry about emergencies, I highly recommending working in ‘Airplane’ mode as your default. Hack #2: Make your screen black & white If you’re having a hard time living without notifications or badges and you find yourself anxiously wondering what you’ve missed, the next step is reducing the allure of your smartphone and those bright red dots and pretty pictures. If you think it’s an accident that the little badges for your unread messages are red, think again. This is yet another very calculated decision by app designers to make you feel like every update, every message, and every ‘Like’ is urgent and demands your utmost attention. Furthermore, there is a reason that Facebook spent 1 billion dollars to acquire Instagram - scrolling through a feed filled with pretty pictures makes you want to scroll for more pretty pictures. The more they capture your attention, the more revenue they generate. Suddenly those unread messages feel way less urgent. You’ll be amazed at how much less time you want to spend on your phone when it’s 100% black and white. Those “urgent” notification badges simply blend into the background and become almost invisible. And the photos of delicious meals, vast landscapes, or inspirational quotes start to feel pretty bland (best of all, in black and white President Trump is no longer orange). Which of these Instagram photos is more likely to steal your attention? Hopefully by now your desire to pull the slot machine lever is quickly dissipating. Here’s how to go Grayscale on the iPhone: Go to Settings>General>Accessibility Select Display Accommodations>Color Filters Select On>Grayscale The process differs considerably through a wide range of Android devices, but in general you’ll find this option available via “Settings” and “Accessibility.” Hack #3: Only keep your most frequently used TOOLS on your homepage If turning off notifications and also going grayscale still aren’t enough to eliminate your need to constantly check in and respond, it’s time to introduce a little Feng Shui to your smartphone. There is no doubt that when you unlocked your phone you had the best of intentions: “I’m just going to respond to this one email.” But as you unlock your home screen you are inundated with no less than eight different apps with red badges that demand your immediate attention. That’s how responding to one email becomes 45 minutes of checking up on social media notifications, doing just “one more level” of whatever game you enjoy, and getting sucked into the 24/7 black hole that we now call “breaking news.” Instead of having all of your most important apps on your home screen, try moving any apps with notifications or red badges to a different screen and keep only the tools that enhance your creativity and productivity on your home screen. If it’s not a TOOL, it belongs somewhere else. Think about it...when was the last time you felt a compulsion to “just check in on Google Maps?” Probably never. Keep this in mind with every tool you allow in the precious real estate that is your smartphone’s home screen. Here is how I have organized the apps on my home screen (which is always in B&W) Hack #4: Set your phone out of reach (and out of site) when doing creative work You’ve turned off notifications, your phone is painfully boring in black & white, and your home screen is no longer any fun. Yet you STILL feel the need to “just check” the time, your email, or what’s happening on Facebook or Snapchat. Or perhaps while doing creative work you suddenly find yourself unlocking your phone not even because you want to but because it’s just become muscle memory. Don’t panic, you can still overcome this addiction. All you have to do is physically remove your phone from site and place it somewhere out of arm’s reach. As long as your phone is far enough away that you have to remove your hands from your keyboard and step away from your workstation, the likelihood that you’ll want to check in every two minutes drastically drops. I charge my phone on a side table next to the couch in my office. This introduces just enough “friction” that to check it would require me to walk all the way around my workstation to the other end of the room. Given that my phone is always in DND mode, once it’s out of sight it’s out of mind, and I’ll go an hour or two before I realize I haven’t checked it at all (which works to my benefit, but my wife isn’t always happy about this particular hack). BONUS: If you want to go to the next level and start your day off with creative thoughts rather than immediately getting sucked into other people’s agendas, charge your phone outside of your bedroom. Hack #5: Install the ‘Space’ app to become more mindful about WHY you need to use certain apps Now things are getting pretty serious. All notifications are off, your screen is black & white, you’ve buried all the apps you’re addicted to deep into other screens and menus, and you have to physically walk somewhere else to check your phone...yet you still can’t quit. You want to pull that slot machine lever “just one more time.” I’m also sensing that you probably had a mini-stroke after skimming down below to hack #6 to see that I recommend deleting ALL news, social media, and email apps from your phone completely. If you’re not ready to go nuclear quite yet, what’s the next option? Now it’s time to force yourself to ask the question, “Why do I need to check my phone right now?” My recommendation is to install the Space app which was designed by developers who also develop algorithms to make your smartphone apps as addictive as humanly possible...so they understand what it requires to help you use them less. Space simply loads a “moment of Zen” before your app loads. By doing so it short-circuits the instant gratification mechanism that’s triggered when you check into your apps. Just these few moments of space forces you to ask yourself a very important question: “Am I opening this app because I need to? Or just because I can?” Hack #6: Uninstall ALL social media, news, messaging, games, and email apps from your phone (No...this isn’t a typo) Unfortunately you’ve worked through the previous 5 hacks, but no matter what steps you take, you can’t rid yourself of the desire to check in or play just “one more level.” Even though you clearly know that constantly distracting yourself is destroying your creativity, staying up to date on every single Facebook notification and every tweet is just too important. You just can’t help yourself! It’s time to go nuclear. This step is the epitome of ‘simple’ but not ‘easy.’ You no doubt are very clear on the steps required to delete an app from your phone….but can you actually pull the trigger? Before going into full-blown panic, remember that after deleting your apps they still exist, and you’ll still have all your friends. You can still choose to install your apps again in the future. As a matter of fact, if permanently deleting all offending apps seems like too much, simply make it a rule when you are done using an app you delete it. Then when you want to use the app, you just have to reinstall it and login again. Similar to moving your phone to the other side of the room, reinstalling an app provides just enough “friction” that you’ll most likely choose not to do that action 50 times per day. But if you truly need to use the app for something important, that one extra minute to install it isn’t a big deal. A second option that I often use  is to log into social media or email via my phone’s web browser. This works perfectly because most apps in mobile web browsers really suck. (Seriously, try using Facebook for any length of time in a mobile browser...it’s an awful user experience) This crappy user experience is just enough to keep me from getting sucked into the app, but if I’m on the go and know there is something important to address, I can always login quickly via a web browser to take care of business. Okay, Facebook and social media apps are one thing, but let’s address the 800 pound gorilla in the room. There’s no way on Earth that you could function without email on your phone. Not having 24/7 access to email is impossible. Peole expect you to respond immediately, and you have to know what’s going on every minute of the day. Without (obsessively) keeping up with your inbox, the project you’re working on will simply crumble to the ground, not to mention every single personal and professional relationship. In short, without email...your world will stop spinning. Or will it? I don’t remember the last time I had an email app installed on my phone, yet I manage 6 different email addresses (and routinely have fewer than 25 unread messages amongst ALL accounts), I have a team of 4 people helping me with my blog and podcast, I’m editing at least one network TV series at any given time for 50+ hours per week, I have two young kids, and I’m scheduling a minimum of 4-8 podcast guests per month. How is it possible that the Earth continues to spin on its axis if I don’t constantly keep up with my email? It’s as simple as this: I treat my email exactly the same way I treat my laundry. Would you run a load of wash if you had a single dirty sock? You shouldn’t stop your entire day or interrupt your creative flow for a single email either. Do you know what happens when you stop responding to social media posts and emails immediately? Nothing. Instead of becoming Pavlov’s dog to your social media and email notifications, try being intentional about when you are going to specifically process social media and email. I schedule time blocks throughout my day where I am 100% intentional about my use of social media and email, and my level of focus when processing notifications and inboxes is equal to the amount of focus I bring to much more demanding creative tasks. BONUS: If you feel your job would be in jeopardy by not responding to emails immediately, my recommendation would be to create a work-specific address so that you know if you receive an email it requires a response, but it won’t get mixed up with the 150 other junk messages, newsletters, or quick check-ins from friends or family. Hack #7: Install the Freedom App to block ALL offending websites If you’ve worked through all six of the previous hacks but you STILL can’t stop yourself from constantly refreshing Facebook, Gmail, or your favorite news apps right in your mobile web browser, it’s time to make it literally impossible to login to anything that steals your attention and robs you of your creativity. It’s time for Freedom. Here is your Freedom dashboard which is fully customizable to any site on the internet. You can also create and block customized groups. Freedom is an app that you can use across all of your devices and web browsers, so this will help you stay away from all offending sites on your smartphone, laptop, and main workstation simultaneously via one simple dashboard. You can customize which sites to block, and more importantly you can set a specific period of time. So this doesn’t mean all hope is lost forever, you can check back in to all your favorite social media sites, news sites, and your email….after your creative work is done. Have truer words ever been spoken? The Tip of the Iceberg Managing all of the distractions that your smartphone creates is the tip of a much deeper iceberg if you want to maximize your focus and creativity. If you’re interested in developing laser-sharp focus and taking real action towards the most important goals in your life, having complete clarity on what needs to get done, and having 100% confidence that you are doing what’s necessary, then I invite you to join the waitlist for my ‘Focus Yourself’ program so you are the first to know when beta enrollment opens (and get a steep discount). I’ll even send you my 50 page ‘Ultimate Guide to Optimizing Your Creativity (And Avoiding Burnout)’ as a bonus! Sources: 1 https://mobile-text-alerts.com/blog/150-times-day-mobile-phone/ 2 https://blog.dscout.com/mobile-touches 3 http://www.apa.org/monitor/oct01/multitask.aspx 4 https://www.ics.uci.edu/~gmark/chi08-mark.pdf 5 https://www.ama.org/publications/MarketingNews/Pages/feeding-the-addiction.aspxSupport this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Smartphone addiction has become an epidemic. A study in 2015 found that Americans collectively check their smartphones upwards of 8 billion times...per day. That’s an average of 46 times per day for the average person (and this was over 2 years ago, it’s only getting worse).Want to be really shocked? Just one year later another research firm found that smartphone users engaged in 76 sessions per day (almost doubling in one year), and those same users touched their phones an average of 2617 times per day, and the top 10% of users exceeded more than 5400 touches per day.The prevailing statistic today is that smartphone users check their phones more than 150 times per day. 150...doubling AGAIN from the previous year.I don’t know about you, but when I’m on my deathbed, I highly doubt I’m going to think to myself, “I’m glad I kept up with all of those social media notifications.”To put it frankly: There is no single distraction more detrimental to your creativity than your smartphone.If you have any desire to thrive as a creative professional in the 21st century “attention economy” as dubbed by my previous guest Cal Newport, you have to learn how to manage your smartphone usage.In today’s episode I chat with Kevin Holesh, an app developer and the creator of what might possibly be the most life-changing app you will ever download: Moment. We talk all about his app, how his journey to develop this app simply began as a way to minimize his own smartphone usage, and the most importantly how you can use Moment to become aware of your own smartphone addiction (and yes, you have a smartphone addiction). This app has been featured in frankly just about every major publication and podcast known to man, a few examples being Wired, MacWorld, Mashable, The Huffington Post, The Wall Street Journal, Fast Company, and seriously at least 25 more that I don’t have time to mention.This app is Fitbit for your smartphone addiction, and it will change your life. Even if you don’t listen to this podcast, do yourself a favor and download the app here.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Distraction addiction and the ways that screen time sneaks up on youHow much time are we really spending on our phones?Kevin's journey to developing the app millions of people didn't know they neededHow moment is like MyFitnessPal or Fitbit but for phone usageWhy boredom is essential for a fruitful, creative lifeThe strange preconceptions that people have of productivity app designersDo you know what percentage of your life you are spending looking at your phone?Most frequently used apps are all social media related, not productivity basedHow's your phone hygiene? (and yes, it's a real thing)Useful Resources Mentioned:Focus Driving AppMoment Screen Awareness AppMove App for Office MovementOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Kevin Holesh is an app developer and the creator of Moment. Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

If your livelihood depends on your ability to be creative and generate ideas, you don’t have the luxury of wasting precious mental energy and focus on meaningless tasks, busy work, and constant interruptions. You can’t just “punch the time clock” at 5pm, you work until the job is done. And how you budget your mental energy and focus determines whether or not you’re leaving at a decent hour or chronically putting in late nights fueled by Red Bull and Chinese takeout. If you’re tired of spinning your wheels all day doing “stuff” yet you feel like you never actually accomplish anything, before searching for the next productivity app or time management hack, ask yourself these five questions first: How distracted are you during a regular workday? How accommodating are you to the “urgent” needs of others? How accommodating are you to your own “urgent” needs? Have you clearly defined WHY your next action is truly important? Are you 100% confident your next action is even the right action? I was recently chatting with a private coaching client about time management, and she shared with me that her greatest struggle is prioritizing what needs to get done during any given workday. She laid out with me no less than seven huge projects she was contemplating starting or already working on, and she felt frazzled trying to juggle all of the different tasks and goals. Being an ambitious “creative,” she had a tendency towards being distracted easily (Squirrel!!!!), and she would often procrastinate and end up getting nothing done at all. This led to guilt, self-loathing, and unfortunately even a divorce due to all of the unfulfilled promises in her relationship. Her current solution to staying focused was creating an accountability system whereby she would keep track of all the tasks she completed during the day and then email it to someone to prove that she had a productive day and didn’t waste her time. My question to her was: “Does a long list of completed tasks prove that you’ve gotten anything meaningful done during your day?” Silence. The ‘Theater of Work’ For tens of thousands of years mankind has simply lived in survival mode. There was no such thing as a “schedule,” we worked according to our needs. Food? Check. Water? Check. Shelter? Check. Then as culture became more civilized and we became farmers and specialists, it was a matter of working until the job was done. Are the fences built? Check. Animals fed? Check. Horses shod? Check. It wasn’t until the industrialization of our society in the 19th century that we began measuring “output” and working year-round for a specified number of hours per day and weeks per year. The term productivity was only first used in an economic sense starting in 1899, defined as “rate of output per unit.” Made the maximum number of widgets in forty hours per week? Check. Fast-forward to today and we’ve been conditioned to believe that we must look busy every single minute of the day in order to “appear” productive. God forbid our boss walks by and we’re smiling, laughing, or chatting with a co-worker. Or imagine the sheer horror of our boss looking for us and we’re not even in our office because we’ve taken a quick walk around the block to clear our heads and solve a creative problem (but it’s more than okay to take five smoke breaks per day?). To avoid the embarrassment or outright fear of getting reprimanded for not being “busy,” we’ve conditioned ourselves to constantly be doing something...anything...so it appears as if we’re getting things done. Looked busy while making widgets for forty (to eighty) hours per week? Check. We’ve become so consumed with measuring how much we work and how much we’re producing that we’ve lost sight of whether or not the work we’re doing needs to be done at all. We have become actors in the “theater of work.” Productivity Isn’t About Apps The 21st century solution to unknowingly getting sucked into the ‘Theater of Work’ has been technology. Because we find ourselves constantly spinning our wheels all day long and not achieving any of the larger goals we set for ourselves, we think the solution is fancy to-do list apps, calendar apps, project management apps, and complicated systems (with apps to help us use those systems). There’s no question that I love me some Trello, and I live and die by David Allen’s ‘Getting Things Done’ productivity system, but lost in all the noise about becoming more productive and maximizing output are  the fundamental components of what is necessary to truly consider yourself “productive.” Omnifocus will absolutely help you get more things done during the day, but are they important things? BusyCal is an awesome schedule tool, but are you scheduling the right commitments at the right times? Trello will absolutely help you organize your life, but are you spending time organizing the right things? You can only call yourself a truly productive person if every single action you take moves you towards your much larger goals. Otherwise you’re just rearranging the deck chairs on the Titanic. It’s Time to Be Honest With Yourself If you intend to achieve the goals you set for yourself in life, before running to the App Store and buying the top ten rated productivity apps of the day, try asking yourself these five questions first. 1. How distracted are you during a regular workday? Busy people pride themselves on being able to multitask. It looks so impressive to be able to simultaneously do creative work, answer emails, respond to text messages and tweets (and Facebook messages and Instagram and Pinterest and Snapchat….ugh I give up), and furthermore keep an “open door policy” because you always want to be available to others. But the reality is the human brain simply isn’t capable of processing more than one complex task at a time. Multitasking has been proven to diminish productivity by up to 40%. While you think you’re masterfully juggling 6 balls at once, consider for a second that you are just rapidly juggling one ball at a time and expending a tremendous amount of energy keeping up the illusion that you are “juggling”...energy that could instead be applied to your creative work instead. As Cal Newport points out in his book Deep Work, there is a cost to switching from one task to the next called “attention residue,” and it can take upwards of 20-25 minutes after a single distraction to get back into a state of creative flow. Learn more about the concept of ‘Deep Work’ in my interview with author Cal Newport Instead of going out of their way to appear busy, productive people focus intensely on a single action at a time and protect their attention. If your livelihood depends on doing intense creative work, avoiding multitasking shouldn’t be a luxury - this should be the rule. ACTION STEP: The next time you have a creative task ahead of you, whether it be film editing, writing, drawing, or even just brainstorming ideas, challenge yourself to eliminate all distractions and work in a focused time block for a minimum of 25 minutes (my default time block is 55 minutes and I generally do at least 5 per day). » Here’s a quick primer on how to set up your first productive time block 2. How accommodating are you to the “urgent” needs of others? Busy people love the word “yes.” It is their default answer whenever someone requests their time, energy, or attention. Accommodating the needs of others is the number one priority of busy people. Emails are answered in 5 minutes or less. They agree to any and all meetings, lunches, and answer all impromptu phone calls. Anything urgent is always prioritized before something important. Busy people live their lives as office firefighters always putting out the next most immediate fire. It’s easy to blame modern society, but the sense of urgency we feel pressured by all day long has nothing to do with the ability of others to reach you instantly via email, phone, social media, or otherwise. This phenomenon is basic human nature. In the American Magazine article ‘Why I Quit Being So Accommodating,’ an uncredited author explains in great detail how being so accommodating to the urgent needs of everyone around him may have anointed him a “Good Fellow” amongst his friends and family, but it ultimately cost him his happiness. By the way...this article was written in 1922. Clearly not much has changed in almost a century. “You are thirty-five years old,” I said to myself. “More than half of your life has already been spent. Who is living your life, anyway? Is it actually yours? Or is it a kind of public storehouse of odd jobs? A pile of days and hours put on the counter of the world with a sign inviting every Tom, Dick, and Harry to take one?” While the default answer for busy people is “yes,” to anything urgent the default answer for productive people is almost always “no,” unless the request is important and the clear answer is “hell yes!” Note: If you’re unaware of the difference between urgent and important, listen to my podcast with Greg McKeown to learn more about the concept of ‘Essentialism.’ A productive person is able to confidently turn down what appear to be great opportunities because they most likely have created a “decision matrix” that allows them to weigh the benefits and drawbacks of each opportunity and know almost immediately if it will allow them to achieve their most important goals. ACTION STEP: The next time someone makes an urgent request of you or presents you with what appears to be a fantastic opportunity, rather than immediately rushing to the default answer of “Absolutely!” instead try answering with, “This sounds like a great opportunity. Let me check my calendar and my current priorities and get back to you.” And when all else fails, try this: “I don’t mean to be rude, but your emergency is not MY emergency.” 3. How accommodating are you to your own “urgent” needs? Feeling like you’ve reached the end of a 12 hour day with nothing to show for it is demoralizing, and it’s easy to blame the urgent needs of others and their constant requests of your attention for your lack of productivity. But perhaps you are actually your own worst enemy. It’s extremely common to overcommit because you have underestimated how much you can accomplish in any given day, and conversely it’s equally as common to underestimate how much you can accomplish over a longer period of time and assume there’s no point in committing to bigger goals at all. “We always overestimate the change that will occur in the next two years and underestimate the change that will occur in the next ten. Don't let yourself be lulled into inaction.” - Bill Gates When faced with an overwhelming amount of stuff that needs to get done, it’s so much easier to either jump into the simple stuff first or outright procrastinate because you don’t have the energy to take on the harder stuff. The number one fallacy of using a “to-do list” to organize your life is that it’s simply a list of random tasks you’d like to complete, but in creating this list have you taken the time to ask: Which tasks should be completed first? (even if you don’t want to do them first because they’re the difficult tasks) How long will each of these tasks take? Which tasks feel “urgent” but really aren’t “important” to my goals at all? If you’ve never asked yourself any of these questions before you dive right into checking off a bunch of random tasks, then most likely you haven’t defined your “macro goal” and the “micro goals” that are necessary to lead you closer to that macro goal. Rather than crossing off a bunch of “things” on a random to-do list and feeling busy, productive people measure their output by the weighted importance of a particular task. In order to accomplish important things, they step back and assess how much time a task will take to complete and when the best time is to work on it based on the other important tasks on their list. A productive person would rather complete one important task the entire day than twenty meaningless tasks. Because accomplishing their “One Thing” will make the rest of the day’s tasks either easier or completely unnecessary. Not familiar with the concept of defining your “One Thing”? Check out my podcast with best-selling author and productivity expert Jay Papasan. ACTION STEP: The next time you jump into your to-do list, try taking fifteen minutes and organizing your to-do list as blocks of time on your calendar instead, a process I've gamified and like to call “Calendar Tetris.” Doing so forces you to think much more realistically about the time required for your tasks, and it also forces you to think about whether or not the time blocks you’ve chosen will conflict with other commitments during your day. 4. Have you clearly defined WHY your next action is truly important? As you get ready to take on your next task, if there’s a nagging voice in the back of your head asking, “So….why am I doing this again?” then you’ve already lost the war. Not knowing why you’re about to put your time and energy into any given task is what leads your mouse down the endless black hole of social media, 57 open browser tabs that you will “read eventually,” and videos of cats chasing laser lights (which yields just under 2.4 million search results, by the way). If you just spent the last 2 minutes watching this, you’re probably procrastinating because you don’t know why you should be doing the task you’re doing right now.   As tasks pile up, as the urgency mounts, and as the sense of dread and overwhelm sets in that you’re simply never going to have an empty to-do list, the tendency for busy people is to kick into overdrive and power through as many tasks as possible with the end goal simply being...a shorter to-do list. Productive people are okay with the fact that life is going to be “messy” and the to-do list will never be empty. The pile of mail might stack up for a while, they might get behind on their laundry, and they might have unanswered emails or phone calls that need to be returned. All of these things are necessary casualties of accomplishing important tasks like writing a book or screenplay, building an online business, editing a film, learning a complicated skill, or painting a masterpiece. A productive person is able to avoid all of the meaningless drudgery of daily life because they have attached a deeper ‘Why’ to their actions. Letting smaller tasks and email accumulate is easy if that time is sacrificed to learn a complicated skill that will lead to a promotion, increased income, and more quality time spent in the evenings with their children because the promotion they will earn affords them a more flexible schedule. ACTION STEP: Before plowing into your to-do list simply for the end goal of making it smaller, instead ask yourself: “WHY is accomplishing my biggest goal right now important to me?” And then once you have done so...ask yourself why again. And then once you have done so...ask yourself why yet again. And then once you have gone as deep as you think you can go, ask yourself how accomplishing your greater goals will benefit the most important people in your life. If you want to dig deeper into the concept of ‘Why Stacks,’ check out my podcast with high performance coach Jeanette Goodrich. 5. Are you 100% confident your next action is the right action? The number one thing that determines your true level of productivity is the level of confidence you have when asking yourself the following question: “Is the next action I’m about to take the right action that will lead me towards my greater goals?” If your confidence level is not at 100%, you will procrastinate because you are unsure if you should be doing something at all. If your confidence level is not at 100%, you will be easily led to distraction because you don’t want to think about what else you should be doing instead. If your confidence level is not at 100%, you will eventually burnout because you are not passionate about the work you’re doing. I already know what the busy people are thinking: “I don’t have time to stop working and think about which actions are the right actions...I have too much to do!” A busy person assumes the way to maximize productivity is to be “doing” every single minute of the day. Time is something that must always be spent but never invested. It’s the same mindset as thinking, “Why would I maximize the amount of money I’m investing in retirement? I won’t have that money for decades and I have expenses today.” A productive person on the other hand understands that one hour of planning has an infinitely greater effect on their productivity than an equal hour of doing. Because that single hour allows them to strategize an entire week or more of important tasks while also creating space to take care of the busy work. Like investing in a 401k, compound interest applies to your time as well. An hour of planning can yield an additional five-fold increase in your productivity as time progresses. A productive person knows that front-loading the hard work to prioritize their time, energy, and attention will lead to absolute and complete confidence that their next action is unequivocally the right action. FINAL ACTION STEPS: Before jumping into the next 100 items on your to-do list, block out 60 minutes on your calendar, eliminate all outside distractions, and answer the above five questions about yourself with 100% honesty. This exercise is not about judgment, it’s about developing awareness of how you manage and respond to the requests and expectations of daily life. If you’re not happy with any of your answers and you’re interested in developing laser-sharp focus and taking real action towards the most important goals in your life, having complete clarity on what needs to get done, and having 100% confidence that you are doing what’s necessary, then I invite you to join the waitlist for my ‘Focus Yourself’ program so you are the first to know when beta enrollment opens (and get a steep discount). I’ll even send you my 50 page ‘Ultimate Guide to Optimizing Your Creativity (And Avoiding Burnout)’ as a bonus! (This article was published using Wordable.io)Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Work-life balance. It’s the unicorn we all strive for and hope to achieve someday, but if you were put on the spot right now, would you be able to clearly define what work-life balance means to you? And to be frank, is balance something that even sounds appealing? Frankly, I think balance sounds plain boring. And I say that valuing nothing else in life above my family, my wife, and my two children.I’ll go even further and say that I believe work-life balance as we know it today is a myth, and if we stop perpetuating it and start striving for something else entirely, that’s when we’ll reach the sweet spot. The key is to start coveting presence over work-life balance. Have no idea what that means? Listen on and you will.In today’s interview I chat with Apryl Schlueter who is the Chief Energy! Officer of The Cheerful Mind, Inc. She’s a happiness and productivity coach, speaker, and the author of Finding Success in Balance: My Journey to The Cheerful Mind. Now hold on a second...I know what you’re already thinking: “Ugh. A life coach? No!!!!!”But Apryl is not any life coach. Her skillset ranges from being able to solder a digital circuit in her sleep (and engineer that same circuit from scratch thanks to her background in electrical engineering), compete at the highest level as a cheerleader AND trapeze artist, and she’s a total productivity and Trello nerd just like me. Needless to say, Apryl and I have a lot of strategies to share with you today about how to redefine your picture of what work-life balance really is, and more importantly, we provide several strategies to help get you there.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Growing up with the restrictions of a strict career mindsetDefining what life balance actually meansCommunicating with family in the conversation on balanceEstablishing a healthy mindset and definition of balance before efficiencyTeaching your brain to perform good habits on auto-pilotHow focusing on process efficiency can impact every aspect of your lifeThe off-putting myths of work/life balanceSetting boundaries and saying "no" as a productivity toolDealing with the most common "time suckers"The importance of regular reviewsJohn Acoff book "Finish"Useful Resources Mentioned:Finding Success in Balance: My Journey to The Cheerful MindThe Cheerful Mind, Inc.Our Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Facebook|Twitter|LinkedIn|InstagramApryl Zarate Schlueter is the Chief Energy! Officer of The Cheerful Mind, Inc. -- a happiness and productivity coach, speaker, and the author of Finding Success in Balance: My Journey to The Cheerful Mind. After years of working in various industries, Apryl realized her true passion for helping people streamline their lives to make time for more joy, balance, and ease. She uses the strategies of productivity, goal-setting, and planning infused with personal development methodologies, stress management, and self-care to help curb overwhelm that results from a busy lifestyle, and helps people have more fun while getting stuff done! You can learn more about Apryl at www.thecheerfulmind.com.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Setting goals is easy. Everyone has done it.“I’m going to make ten million dollars this year.”“I’m going to lose 100 pounds.”“I’m going to live life to the fullest!!!!!!”Easy, right? I just set some goals. Yippie.The hard part is achieving the goals we set for ourselves. In fact, over 92% of New Year’s Resolutions fail, and it’s largely because people don’t know how to properly set their goals. And even more importantly, once they do set their goals, they have no idea where to put their FOCUS so they can take the proper actions to get things done.In today’s episode I chat in-depth about the concept of focus with Jay Papasan, a bestselling author who serves as Vice President and Executive Editor at Keller Williams Realty International. Jay has co-authored a series of books that have found their way to numerous bestselling lists, including those found on The Wall Street Journal, USA Today, and The New York Times. His most recent work with Gary Keller on The ONE Thing has sold over half a million copies worldwide and garnered more than 250 appearances on national bestseller lists, including #1 on the Wall Street Journal’s hardcover business list.If you’re wondering why I would have a realtor on a podcast all about optimizing creativity and work-life balance, I can assure you Jay knows his stuff when it comes to prioritizing life and focusing on the “One Thing” that will lead to your ultimate success. I learned a ton from chatting with Jay that went well beyond his book, and I hope you learn something valuable as well.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:The significance of focus and it's relationship with goal fulfillmentDefining your priorities to understand your deeper whyGranting your needs exclusivity so that they can contribute to greater goals AKA The Domino EffectLearning how to discipline your habitsOvercoming the "death valley" stage of your new activityFinding your daily willpower peak and scheduling work for that timeIdentifying the tasks that contribute to your prioritiesHighlighting your "Big-impact" goals, and then ordering them by priorityRe-evaluating how much you can get done in five yearsFeeling the pull of your "someday goals"Confronting and defeating the fear of chaosUseful Resources Mentioned:The 1 Thing1922 ArticleFOCUS: The Superpower of the 21st Century | with Cal NewportOPT Podcast Ep35 Cal NewportHow to Sleep Smarter | with Shawn StevensonHow to Develop ‘Obstacle Immunity’ | with Spartan Race founder Joe de SenaOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Facebook|Instagram|Twitter|LinkedInJay Papasan is a bestselling author who serves as Vice President and Executive Editor at Keller Williams Realty International, the fastest growing real estate company in North America. Jay has co-authored a series of books that have found their way to numerous bestselling lists, including those found on The Wall Street Journal, USA Today, and The New York Times. His most recent work with Gary Keller on The ONE Thing has sold over half a million copies worldwide and garnered more than 250 appearances on national bestseller lists, including #1 on the Wall Street Journal’s hardcover business list.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

In our 24-7 world of constant distractions, focus is quickly becoming the superpower of the 21st century. Your ability to get meaningful work done, become successful, and avoid the endless trap of busyness that we are so tempted to get sucked into is directly proportional to your ability to do ‘deep work’ and focus intensely on one important action at a time. In today’s interview I speak with one of the foremost experts in the world on the topic of focus. Cal Newport is an Associate Professor of Computer Science at Georgetown University. In addition to studying the theoretical foundations of our digital age, Newport also writes about the impact of these technologies on the world of work. His most recent book, Deep Work, argues that focus is the new I.Q. in the modern workplace and that the ability to concentrate without distraction is becoming increasingly valuable. For those of you who feel like you’re spinning your wheels all day but not getting anything done, only to jump on the hamster wheel the next day and do it again...this episode is a MUST LISTEN. Adopting just a few of the principles of this book can literally change the way you live your entire life. And if you haven’t already, I highly recommend listening to my previous episode with Greg McKeown, the author of “Essentialism” because these two topics complement each other extremely well.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:What do creativity and focus look like on a neurological level?Why your ability to focus is more important than your IQ levelHow to maintain your mental hygieneWhat is "deep work"? (Hint: It might just be a modern superpower)The current demand for focus and its relationship with our fragmenting technologyLearn to break your brain's addiction to stimuli"You can choose between being busy or being remarkable. Not both."The benefits of scheduling your entire dayHow much are your phone glances at work really costing you?What is a flow state and how difficult is it to achieive?Deep work isn't about getting more work done, it's about getting the same work done fasterHow much good work can one person complete in a day?The ability to focus deeply is a skill and requires practice, not a set amount of timeUseful Resources Mentioned:Cal Newport's SiteOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter. This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order. This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Cal Newport is an Associate Professor of Computer Science at Georgetown University. In addition to studying the theoretical foundations of our digital age, Newport also writes about the impact of these technologies on the world of work. His most recent book, Deep Work, argues that focus is the new I.Q. in the modern workplace and that the ability to concentrate without distraction is becoming increasingly valuable. He previously wrote So Good They Can’t Ignore You, a book which debunks the long-held belief that “follow your passion” is good advice, and three popular books of unconventional advice for students.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet). Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

Less...but better.Sounds like an oxymoron, but I promise adopting this mantra can change your life.Modern technology has changed everything about our lives, and while in some ways it has simplified things, in other ways technology has massively complicated every hour of the day for us. We are no longer human beings, we have simply become extensions of our technology.Clients expect quicker turnarounds, we are surrounded by endless distractions, we take on more projects than we can handle, and the consequences are being endlessly busy (but less productive), stressed out, and losing the necessary time to think critically about our lives and what we want to accomplish during our short time here on earth.In this episode I speak with New York Times best-selling author Greg McKeown about his book “Essentialism: The Disciplined Pursuit of Less” and how this simple philosophy can massively change the direction and quality of your life (as it has my own).As an added bonus, this episode will also teach you how to say ‘No’ and not feel guilty afterwards.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:What is essentialism? - The disciplined pursuit of "less but better"The root causes of non-essentialism (read: how we got so busy but less productive)Bragging about being busy and what that meansThe “busy-ness bubble”Do you remember what it was like to be bored?The three steps to applying essentialismThe importance of journaling and making a prioritized listStop saying “yes” and learn the magic word…. NO! Be selective with your time!“The key is to figure out what is essential and you utilize that...to negotiate non-essentials”How to apply essentialism to the freelance worldDon’t just edit in the timeline...start editing your life!“The perks of being unavailable” and FOMOFinding a system for creating space to think and enjoy your creative endeavors“Protect the asset” and stop bragging about not getting sleep -- it’s just as bad as being drunk at work!It’s not about how many hours, it’s about how many GOOD hours (less but better)The difference between “ok” and “hell yes!”Don’t let others determine your scheduleUseful Resources Mentioned:www.gregmckeown.comOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.This episode is made possible by StoryBlocks, my go-to resource for professional stock images for my sites. Use this link to download anything from their library of over 400,000 stunning photos, textures, images, and icons free for 7 days and get discounts on millions of more items.Guest Bio:Twitter|LinkedIn|Facebook|InstagramOriginally from London, England, Greg McKeown is the author of the New York Times bestseller, “Essentialism: The Disciplined Pursuit of Less” and the founder of THIS, Inc, a company with a mission to inspire millions of people to design their essential mission in life. Their clients include Adobe, Apple, Airbnb, Cisco, Google, Facebook, Pixar, Salesforce.com, Symantec, Twitter, VMware and Yahoo!.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me. Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

I can’t believe I’m about to say this...but 2017 is just about to end (which seriously doesn’t even seem possible), which means it’s time to start setting some goals for 2018. If you missed my previous episode with high performance coach Jeanette Goodrich I highly recommend checking that out first because in that interview we talk a lot about setting high level goals and the steps that most people miss when setting their goals.As I mentioned in that episode, over 92% of people fail to achieve the resolutions and goals they set for themselves, and I want to do everything I can to help you become a member of the “8% club.” And that means not only setting high level goals but also getting dirty in the trenches and taking the right actions every single day to achieve your goals.Today’s interview is with Jim Bunch who is known as “The Ultimate Life Entrepreneur” and spent years working side-by-side with none other than the Tony Robbins. Jim's mission is to inspire happiness, health, and wealth worldwide. He is the founder of The Ultimate Game of Life, and in our chat today we dive deep into the topic of how to properly set daily habits that will help you achieve your goals as well as take control of the environments holding you back. Because the only way to achieve the change you desire is approaching your goals the same way you would eat an elephant: One bite at a time.As a bonus, this interview basically turns into a private coaching session for me personally to help me understand what beliefs and behaviors have held me back from achieving my own goals, so if you’d like a private glimpse into what the process of one-on-one coaching looks like, this is a great (and very intimate) example.If you’d like to learn more about The Game of Life after listening to this interview and attend Jim’s free ‘Year In Review’ webinar where you can supercharge your goals for 2018, simply visit oystage.wpengine.com/gameoflife to learn more and register. I’m definitely attending because I always do a year-end review so by the time January 1st comes along I already have a clear picture in my mind of what my next year will look like.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Jim's background and how he became a lifestyle entrepreneurGrinding vs. Growth (Are you trapped in repetition?)What it's like to be a part of a personal development seminar SWAT teamSubverting the saddening 90+% failure rate for goal achievementChanging your environments rather than relying on willpower aloneDetermining which daily habits will help you reach your goalsAnchor one-habit a month to your environmentHow to single-out the obstacles that are keeping you from improvingAvoiding the Five HindrancesThe key to changing is changing graduallyUseful Resources Mentioned:The Ultimate Game of LifeGame of Life iOsGame of Life Google Play Game of Life DesktopOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.Guest Bio:Facebook|Twitter|InstagramJim Bunch is known as “The Ultimate Life Entrepreneur” whose mission is to inspire happiness, health, and wealth worldwide. As Founder of The Ultimate Game of Life Programs, he and his coaches have helped hundreds of thousands of people in 50 countries achieve major life and business results.His 2 passions are Technology and Transformation, so whether it’s launching a new business venture or helping an entrepreneur upgrade their life, there’s a common thread you’ll find in whatever Jim Bunch does – and that’s inspiring and bringing out the best in people.Most recently, Jim launched a social mobile technology company to transform the way people interact on the planet and gained 1Million users in 250+ countries in 79 days. He has over 19 years of professional speaking experience, and has given more than a thousand presentations on Business and Life transformation. Today he writes, lectures and serves as the Chairman of the Board with The US Green Chamber of Commerce.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content