1 00:00:00,440 --> 00:00:03,960 Welcome to Sheeper Assisted. I'm your host Sadie Sutton, a 19 2 00:00:03,960 --> 00:00:06,440 year old from the Bay Area studying psychology at the 3 00:00:06,440 --> 00:00:10,000 University of Pennsylvania. Sheeper Assisted is the teen 4 00:00:10,000 --> 00:00:12,880 mental health podcast made for teenagers by a teen. 5 00:00:13,360 --> 00:00:16,120 In each episode I'll bring you authentic, accessible and 6 00:00:16,120 --> 00:00:19,440 relatable conversations about every aspect of mental Wellness 7 00:00:19,960 --> 00:00:22,000 you can expect. Evidence based teen approved 8 00:00:22,000 --> 00:00:26,040 resources, coping skills including lots of DBT insights 9 00:00:26,080 --> 00:00:29,560 and education, and each piece of content you consume, She 10 00:00:29,560 --> 00:00:32,479 Persisted offers you a safe space to feel validated and 11 00:00:32,479 --> 00:00:35,160 understood in your struggle while encouraging you to take 12 00:00:35,160 --> 00:00:37,440 ownership of your journey and build your life worth living. 13 00:00:37,840 --> 00:00:41,720 So let's dive in this week on She Persisted. 14 00:00:41,960 --> 00:00:45,400 So you might have heard that it takes 10,000 hours to become an 15 00:00:45,400 --> 00:00:47,080 expert or something. This is actually based on 16 00:00:47,080 --> 00:00:48,840 research. And that is like the objective 17 00:00:48,840 --> 00:00:50,960 benchmark that they look at when they see people that are really 18 00:00:50,960 --> 00:00:53,600 successful, really high achievers that have objectively 19 00:00:53,600 --> 00:00:56,200 become really, really good at a certain skill or talent or 20 00:00:56,200 --> 00:00:59,040 whatever it is. But the specific thing that is 21 00:00:59,040 --> 00:01:01,920 happening within those 10,000 hours is actually what allows 22 00:01:01,920 --> 00:01:04,599 people to get better. We could listen to music for 23 00:01:04,599 --> 00:01:07,120 10,000 hours, but that doesn't mean that we're a musician. 24 00:01:07,320 --> 00:01:11,000 We could watch TV for 10,000 hours mean that I'm a television 25 00:01:11,000 --> 00:01:13,320 producer. What does allow people to become 26 00:01:13,320 --> 00:01:15,000 an expert within those 10,000 hours? 27 00:01:15,240 --> 00:01:16,880 Is this finding? Hello. 28 00:01:16,880 --> 00:01:19,280 Hello you guys, and welcome back to She Persisted. 29 00:01:19,280 --> 00:01:21,800 If this is your first episode, I'm so excited you're here. 30 00:01:21,800 --> 00:01:24,760 It is a good one. I have been looking forward to 31 00:01:24,760 --> 00:01:28,240 this episode all semester and actually been really excited 32 00:01:28,240 --> 00:01:31,560 about this class and this topic for over five years now. 33 00:01:31,920 --> 00:01:34,640 If you are not aware, I am a senior at the University of 34 00:01:34,640 --> 00:01:37,120 Pennsylvania. I'm about to start my final 35 00:01:37,120 --> 00:01:39,680 semester this week, which is absolutely wild. 36 00:01:40,120 --> 00:01:43,240 And when I was applying to colleges, I was two years into 37 00:01:43,240 --> 00:01:45,120 doing the podcast. So I was really sure that I 38 00:01:45,120 --> 00:01:48,040 wanted to do psychology and mental health and that was the 39 00:01:48,040 --> 00:01:52,000 area that I wanted to focus on in my undergraduate education. 40 00:01:52,000 --> 00:01:53,960 And I looked at a ton of different schools. 41 00:01:53,960 --> 00:01:56,360 And when it came time for Early Decision, the one that I landed 42 00:01:56,360 --> 00:01:58,160 on was Penn. And if you want to know like the 43 00:01:58,160 --> 00:02:00,520 specific reasons and everything and how I narrowed that down, 44 00:02:00,560 --> 00:02:02,200 let me know, DM me, send me an e-mail. 45 00:02:02,200 --> 00:02:04,960 But when I was writing my Y Penn essay for my early decision 46 00:02:04,960 --> 00:02:07,720 application, I went back to one of my favorite books that I read 47 00:02:07,720 --> 00:02:10,600 in high school. That really changed in my life 48 00:02:10,600 --> 00:02:14,120 and had such a strong impact on me was personally, but also 49 00:02:14,120 --> 00:02:17,680 academically and how I looked at how psychology research can 50 00:02:17,680 --> 00:02:20,800 impact our lives. And that was gripped by Angela 51 00:02:20,800 --> 00:02:22,360 Duckworth. This was something I read in 52 00:02:22,360 --> 00:02:23,920 high school. My sister read it in high 53 00:02:23,920 --> 00:02:25,080 school. My parents have read it. 54 00:02:25,080 --> 00:02:26,920 They love it. If you guys are not familiar 55 00:02:26,920 --> 00:02:30,640 with Angela Duckworth's work, she is a 2013 MacArthur Fellow 56 00:02:30,640 --> 00:02:33,240 and professor of psychology at the University of Pennsylvania. 57 00:02:33,240 --> 00:02:36,880 She's advised the World Bank, NBA and NFL teams and Fortune 58 00:02:36,880 --> 00:02:39,800 500 CE OS. She is the founder and CEO of 59 00:02:39,800 --> 00:02:43,000 Character Lab, a nonprofit whose mission is to advance scientific 60 00:02:43,000 --> 00:02:46,080 insights that help kids thrive. She completed her bachelor's in 61 00:02:46,080 --> 00:02:48,480 neurobiology at Harvard, her master's in science and 62 00:02:48,480 --> 00:02:51,280 neuroscience at Oxford, and her PhD in psychology at the 63 00:02:51,280 --> 00:02:54,400 University of Pennsylvania. Grit, the Power of Passion and 64 00:02:54,400 --> 00:02:57,000 Perseverance is her first book and an instant New York Times 65 00:02:57,000 --> 00:02:59,000 bestseller. And so when I wrote my Y Pen 66 00:02:59,000 --> 00:03:02,760 essay, I talked about her class and wanting to work with her and 67 00:03:03,200 --> 00:03:06,440 learn about grit from her. And I talked about a couple of 68 00:03:06,440 --> 00:03:09,960 other labs I wanted to work in. And I've recently reread that Y 69 00:03:09,960 --> 00:03:13,360 Pen essay and I've been able to interface with everyone that I'd 70 00:03:13,360 --> 00:03:15,360 mentioned. And I worked in the labs that I 71 00:03:15,360 --> 00:03:18,560 had talked about in that essay. And so it's been a really cool 72 00:03:18,560 --> 00:03:21,000 full circle moment. And one of those times where 73 00:03:21,000 --> 00:03:24,040 like I did that, I set those goals and I followed through and 74 00:03:24,040 --> 00:03:27,560 this came really full circle. And so this was absolutely one 75 00:03:27,560 --> 00:03:29,040 of my biggest goals coming into Penn. 76 00:03:29,040 --> 00:03:32,080 And one of the things that got me so excited about this school 77 00:03:32,080 --> 00:03:35,560 was the groundbreaking research that was happening, the 78 00:03:35,560 --> 00:03:38,320 incredible minds that were on staff at Penn. 79 00:03:38,400 --> 00:03:40,560 And one of those people is Angela Duckworth. 80 00:03:40,560 --> 00:03:42,360 And so I took her classes last semester. 81 00:03:42,400 --> 00:03:44,680 Her class is called Grit Lab, fostering passion and 82 00:03:44,680 --> 00:03:46,640 perseverance in ourselves and others. 83 00:03:47,040 --> 00:03:49,800 I had been trying to get into this class for a few semesters 84 00:03:49,800 --> 00:03:52,840 and I finally was able to get into my schedule and every 85 00:03:52,840 --> 00:03:56,520 single class period this semester was so thought out and 86 00:03:56,520 --> 00:04:00,200 so intentional, and you never left a class not feeling like 87 00:04:00,200 --> 00:04:02,720 you had some really tangible ways to make a positive change 88 00:04:02,720 --> 00:04:05,520 in your life. And just the way this class was 89 00:04:05,520 --> 00:04:08,040 structured, it was absolutely my favorite class that I've taken 90 00:04:08,040 --> 00:04:10,040 at Penn. It was so intentional and 91 00:04:10,040 --> 00:04:11,760 innovative. It felt like a seminar. 92 00:04:11,760 --> 00:04:13,800 Even though there were 100 people in the class, you were 93 00:04:13,800 --> 00:04:16,959 really engaging super thoroughly with the assignments and the 94 00:04:16,959 --> 00:04:19,200 readings and the research, which you guys know I love. 95 00:04:19,200 --> 00:04:22,160 And so from day one of this class, I was like, I'm going to 96 00:04:22,160 --> 00:04:25,080 do a podcast episode talks about everything I've learned from 97 00:04:25,080 --> 00:04:26,480 this course. And the other great thing about 98 00:04:26,480 --> 00:04:29,200 this class, which Doctor Duckworth talked to us about at 99 00:04:29,200 --> 00:04:31,080 the end of the semester, is that every single piece of 100 00:04:31,080 --> 00:04:33,480 information she gave us is available on YouTube. 101 00:04:33,720 --> 00:04:35,840 It's online, it's on her website, it's in the research. 102 00:04:35,840 --> 00:04:38,080 Like all of this could be found on your own. 103 00:04:38,320 --> 00:04:40,320 But the way that she put it together, the way she structured 104 00:04:40,320 --> 00:04:42,760 the class, the group work that she was really intentional 105 00:04:42,760 --> 00:04:45,200 about, that's what made it a really impactful experience. 106 00:04:45,200 --> 00:04:47,800 And so I'm hoping that I can kind of bring that to you guys 107 00:04:47,800 --> 00:04:50,960 as well, that I can frame this and distill it into one podcast 108 00:04:50,960 --> 00:04:53,280 episode that you guys are seeking out, choosing to listen 109 00:04:53,280 --> 00:04:56,360 to, which hopefully means you're interested and motivated to 110 00:04:56,360 --> 00:04:58,720 implement some of these things and make this information 111 00:04:58,720 --> 00:05:01,440 accessible to you guys. And then you can leave and go 112 00:05:01,720 --> 00:05:03,760 and take these pieces of information, not having to 113 00:05:03,760 --> 00:05:05,720 gather them all yourself and implement them in your own 114 00:05:05,720 --> 00:05:07,480 lives. Because this is absolutely 115 00:05:07,480 --> 00:05:09,920 shifted the way I think about my life, the way I'm pursuing my 116 00:05:09,920 --> 00:05:12,280 goals. And I hope that the same is true 117 00:05:12,280 --> 00:05:13,640 for you. So what we're doing on this 118 00:05:13,640 --> 00:05:17,440 episode is we're going through all of my notes that I took this 119 00:05:17,440 --> 00:05:20,120 semester. During this class, we're going 120 00:05:20,120 --> 00:05:23,400 to go through all these big takeaways, all these learnings, 121 00:05:23,760 --> 00:05:27,440 and share what I think you guys can implement in your own lives 122 00:05:27,560 --> 00:05:30,200 and summarize this and make it as accessible as possible. 123 00:05:30,200 --> 00:05:32,520 So instead of like 3 months, you guys are getting it in an hour. 124 00:05:32,520 --> 00:05:34,600 So we're going to start with the anecdote that the book Grit 125 00:05:34,600 --> 00:05:36,680 opens with, and we read this book throughout the semester. 126 00:05:36,680 --> 00:05:38,680 It was tied to what we were learning in lectures and the 127 00:05:38,680 --> 00:05:41,480 readings we were doing. But we're going to begin with a 128 00:05:41,480 --> 00:05:43,040 study that you guys might have heard before. 129 00:05:43,040 --> 00:05:46,960 If you're familiar with GRIT, it's very popular and has gone 130 00:05:46,960 --> 00:05:50,080 viral many a time recently in her Ted Talk that she did. 131 00:05:50,080 --> 00:05:53,200 But what Doctor Duckworth did in some of the early days of her 132 00:05:53,200 --> 00:05:55,680 research is she went to West Point and there's this really 133 00:05:55,680 --> 00:05:59,560 competitive and excruciating process to get into West Point. 134 00:05:59,560 --> 00:06:01,960 You need extremely high SAT scores. 135 00:06:01,960 --> 00:06:04,960 You need a high GPA. You need a recommendation from a 136 00:06:04,960 --> 00:06:07,880 senator. They're really highly selective 137 00:06:07,880 --> 00:06:10,160 and who they're accepting into West Point. 138 00:06:10,160 --> 00:06:12,240 And then once you get there, you're put through this 139 00:06:12,240 --> 00:06:15,600 extraordinarily grueling training process and they call 140 00:06:15,600 --> 00:06:18,000 this training session the Beast Barracks. 141 00:06:18,000 --> 00:06:20,480 And it's really intense. It's 5:00 AM to 10:00 PM. 142 00:06:20,720 --> 00:06:23,120 It's mentally exhausting. It's physically exhausting. 143 00:06:23,400 --> 00:06:26,680 And despite the fact that they have selected for these really 144 00:06:26,680 --> 00:06:29,040 high achievers, he's really qualified individuals. 145 00:06:29,040 --> 00:06:31,680 He's extremely smart and talented and all these things. 146 00:06:32,080 --> 00:06:34,600 There's a 20% drop out rate. And this is after they've 147 00:06:34,600 --> 00:06:37,240 selected for all these things that they think predict hard 148 00:06:37,240 --> 00:06:40,400 workers and people that will persevere and stick around and 149 00:06:40,400 --> 00:06:43,440 make it through training. And So what Doctor Duckworth did 150 00:06:43,440 --> 00:06:46,720 as she looked at what was predicting the people that 151 00:06:46,720 --> 00:06:50,120 persevered through the Beast Barracks training process at 152 00:06:50,120 --> 00:06:52,680 West Point. And one thing that they look at 153 00:06:52,680 --> 00:06:55,440 when they're admitting students is a thing called the whole 154 00:06:55,440 --> 00:06:57,320 Canada store. And so it's what I talked about, 155 00:06:57,320 --> 00:07:00,920 which is SAT scores, ACT scores, high school rank, their 156 00:07:00,960 --> 00:07:03,040 leadership potential, their physical fitness. 157 00:07:03,040 --> 00:07:05,400 And you'd think like, logically, OK, this is what would predict 158 00:07:05,600 --> 00:07:07,280 who would make it through basic training? 159 00:07:07,280 --> 00:07:09,680 Who would get to the next step? Who's going to persevere in this 160 00:07:09,680 --> 00:07:12,160 environment? And this is a great predictor 161 00:07:12,200 --> 00:07:15,080 with regard to admissions, but it's not a predictor with regard 162 00:07:15,080 --> 00:07:17,960 to dropout rates and who's going to stick around and make it 163 00:07:17,960 --> 00:07:20,280 through this really challenging and grueling process. 164 00:07:20,680 --> 00:07:23,000 And dropping out was not correlated with talent, which is 165 00:07:23,000 --> 00:07:25,040 what the whole candidate score was solving for. 166 00:07:25,280 --> 00:07:29,400 It's correlated with attitude. And so after interviewing all of 167 00:07:29,400 --> 00:07:32,040 these individuals and then looking at which ones dropped 168 00:07:32,040 --> 00:07:34,920 out, which ones stayed the course, she created the grid 169 00:07:34,920 --> 00:07:37,280 score. And the grid score distilled 170 00:07:37,280 --> 00:07:40,760 this attitude of passion and perseverance, which in turn 171 00:07:40,760 --> 00:07:44,040 created the grid scale. And the grid scale was a really, 172 00:07:44,040 --> 00:07:46,640 really, really reliable predictor of who was going to 173 00:07:46,640 --> 00:07:49,480 persevere through this extremely challenging process. 174 00:07:49,480 --> 00:07:52,760 And again, these candidates were already selected for Extreme 175 00:07:53,480 --> 00:07:56,960 fitness and intelligence and talent and leadership potential, 176 00:07:56,960 --> 00:07:59,680 but the grid score better predicted who would stick it out 177 00:07:59,680 --> 00:08:02,520 in the beast barracks. And what was really interesting 178 00:08:02,520 --> 00:08:04,800 is that there was no correlation between that whole candidate 179 00:08:04,800 --> 00:08:08,800 score, those numbers that distilled the ACT score, the SAT 180 00:08:08,880 --> 00:08:11,360 score, the class ranked leadership potential fitness. 181 00:08:11,920 --> 00:08:13,880 There was no correlation between those two numbers. 182 00:08:13,960 --> 00:08:16,920 And she tested this in a number of different environments and 183 00:08:16,920 --> 00:08:20,360 found that it held fast. So timeshare salesman, people 184 00:08:20,360 --> 00:08:22,960 that are constantly shut down and rejected and people aren't 185 00:08:22,960 --> 00:08:25,480 wanting to buy these timeshares and they're again and again and 186 00:08:25,480 --> 00:08:26,920 again trying to make these sales. 187 00:08:27,280 --> 00:08:30,600 Grit scores predicted who would stick it out and stay committed 188 00:08:30,640 --> 00:08:33,280 and no personality trait predicted who would quit being a 189 00:08:33,280 --> 00:08:35,280 timeshare salesman. But grit did. 190 00:08:35,559 --> 00:08:37,880 Same thing with Chicago Public Schools. 191 00:08:37,919 --> 00:08:43,679 Grit scores, an adult, predicts MBA, S, PHDMDS, and JD Graduate 192 00:08:43,679 --> 00:08:46,120 School degrees, spelling bee finalists. 193 00:08:46,120 --> 00:08:49,080 All of these things can be predicted by grit scores. 194 00:08:49,080 --> 00:08:51,560 And again, grit is distilling passion and perseverance. 195 00:08:51,560 --> 00:08:55,680 So the distillation of this finding is that our potential is 196 00:08:55,680 --> 00:08:57,960 one thing. That whole candidate score, our 197 00:08:57,960 --> 00:09:01,360 intelligence, our talent, our physical fitness, that's one 198 00:09:01,360 --> 00:09:03,640 thing. What we do with it is another. 199 00:09:03,680 --> 00:09:06,040 And that's really what I took away from this chapter, this 200 00:09:06,040 --> 00:09:09,280 beginning, this intro to GRIT, what it is, how this scale came 201 00:09:09,280 --> 00:09:11,280 to be. So that quote was one of my 202 00:09:11,280 --> 00:09:13,520 favourites, which is our potential is one thing, what we 203 00:09:13,520 --> 00:09:16,400 do with it is another. The TLDR on like the grit 204 00:09:16,400 --> 00:09:19,960 overview, the foundation is that passion and perseverance equals 205 00:09:19,960 --> 00:09:22,120 grit. And grit is the greatest 206 00:09:22,120 --> 00:09:24,720 predictor of success in retention and these really 207 00:09:24,720 --> 00:09:26,800 challenging, enduring situations. 208 00:09:27,120 --> 00:09:29,520 So then the other piece of this concept that's probably coming 209 00:09:29,520 --> 00:09:31,520 to mind now is like, well, that sounds like self-control. 210 00:09:31,520 --> 00:09:34,120 Like people are putting forth a lot of willpower. 211 00:09:34,120 --> 00:09:36,560 They're forcing themselves to stay in this situation. 212 00:09:36,920 --> 00:09:39,560 There are time and time again showing up like, why isn't that 213 00:09:39,560 --> 00:09:41,240 self-control? And this is where people get 214 00:09:41,240 --> 00:09:44,040 confused, just that grit and self-control are really separate 215 00:09:44,040 --> 00:09:45,680 constructs. And they can be somewhat related 216 00:09:45,680 --> 00:09:48,040 and they predict different things, but they're completely 217 00:09:48,040 --> 00:09:50,840 separate constructs. So self-control is your capacity 218 00:09:50,840 --> 00:09:53,480 to regulate attention, emotion, and behavior. 219 00:09:53,720 --> 00:09:56,600 And grit is your pursuit of a goal despite setbacks. 220 00:09:56,600 --> 00:09:58,240 And these are correlated, but they're different. 221 00:09:58,480 --> 00:10:01,760 So self-control, capacity to regulate your attention, your 222 00:10:01,760 --> 00:10:04,960 emotion, and your behavior. And grit is your pursuit of a 223 00:10:04,960 --> 00:10:08,200 goal despite setbacks. And both of these require you to 224 00:10:08,200 --> 00:10:10,760 align your intentions with your actions. 225 00:10:10,920 --> 00:10:13,240 So what are your goals? And then how do your actions 226 00:10:13,240 --> 00:10:15,200 line up with that? So another way of looking at 227 00:10:15,200 --> 00:10:17,840 this is self-control is your everyday functioning. 228 00:10:17,840 --> 00:10:20,080 Like do you wake up in the morning when your alarm 229 00:10:20,080 --> 00:10:22,040 immediately goes off? Are you going to the gym? 230 00:10:22,080 --> 00:10:25,200 Are you running 10 miles? Are you eating super healthy? 231 00:10:25,200 --> 00:10:28,600 Like what are those everyday choices that self-control and 232 00:10:28,600 --> 00:10:32,000 grit is your retention and performance long term. 233 00:10:32,400 --> 00:10:34,760 So are you meeting those goals that you set for yourself? 234 00:10:34,760 --> 00:10:37,600 Are you moving forward in your career or your academics or 235 00:10:37,600 --> 00:10:40,040 these larger goals that you have for yourself in your life? 236 00:10:40,400 --> 00:10:44,640 So self-control short term, in the moment, grit is long term, 237 00:10:45,160 --> 00:10:49,120 really huge top level goals. And the other thing to add here 238 00:10:49,360 --> 00:10:52,320 is that self-control is a skill. It's improved with practice. 239 00:10:52,320 --> 00:10:55,640 And there's a really interesting article that Doctor Duckworth 240 00:10:55,640 --> 00:10:57,760 put out about how we can increase our self-control and 241 00:10:57,760 --> 00:11:01,440 how we can hack our environments to improve how much control we 242 00:11:01,440 --> 00:11:03,600 have over our actions. So I want to do an episode where 243 00:11:03,600 --> 00:11:05,800 we break that down and go into a lot of detail. 244 00:11:06,280 --> 00:11:08,560 But self-control is a scale. It's something that's very 245 00:11:08,560 --> 00:11:09,880 malleable. You can improve it. 246 00:11:10,160 --> 00:11:12,360 And grit is motivation, is volition. 247 00:11:12,360 --> 00:11:15,200 So it's motivation that's aligned with your intentions and 248 00:11:15,200 --> 00:11:18,680 choices. So offering a little bit more 249 00:11:18,680 --> 00:11:22,160 detail and explanations as far as these concepts of grit and 250 00:11:22,160 --> 00:11:24,480 self-control and talent, because these are all part of the 251 00:11:24,480 --> 00:11:26,360 equation. So we have this definition that 252 00:11:26,360 --> 00:11:28,640 grit is your passion and perseverance towards your long 253 00:11:28,640 --> 00:11:30,600 term goals. It's important to note that 254 00:11:30,600 --> 00:11:33,800 passion is not your intensity, it's not how passionate you are 255 00:11:33,800 --> 00:11:36,240 about something, it's how consistently you're passionate 256 00:11:36,240 --> 00:11:37,680 about that goal. So again, we talked about how 257 00:11:37,680 --> 00:11:41,280 great is long term perseverance, how consistent is your passion 258 00:11:41,280 --> 00:11:44,440 over five years, 10 years, 20 years, etcetera. 259 00:11:44,600 --> 00:11:47,480 And we talked about passion and perseverance. 260 00:11:47,920 --> 00:11:51,000 A really interesting part of this equation is that it's a lot 261 00:11:51,000 --> 00:11:54,800 easier when our actions align with these larger goals and our 262 00:11:54,800 --> 00:11:56,800 interests and what we're innately passionate about. 263 00:11:56,880 --> 00:11:59,720 South Grit is easier than self-control because you have 264 00:11:59,720 --> 00:12:02,400 this innate passion, you have this innate Dr. you have this 265 00:12:02,400 --> 00:12:05,560 alignment with your actions and where you want to be. 266 00:12:05,720 --> 00:12:08,320 And so you're not just like white knuckling willing yourself 267 00:12:08,320 --> 00:12:10,720 to get to this finish line regardless of how you feel, 268 00:12:10,920 --> 00:12:14,000 you're aligning how you feel and your thought process and your 269 00:12:14,000 --> 00:12:16,840 larger goals with those day-to-day actions. 270 00:12:16,880 --> 00:12:20,000 And so straight from my notes, grit is not about doing things 271 00:12:20,000 --> 00:12:21,840 you don't want to do that self-control. 272 00:12:21,840 --> 00:12:25,200 Grit is aligning that passion with your perseverance towards 273 00:12:25,200 --> 00:12:28,120 those longer term goals. And there's this other equation 274 00:12:28,120 --> 00:12:30,240 that comes out of the grit book, which is really interesting. 275 00:12:30,240 --> 00:12:32,440 And it's that effort counts twice. 276 00:12:32,440 --> 00:12:36,400 So if we think that talent times effort equals skill, So your 277 00:12:36,400 --> 00:12:39,200 talent is how quickly you get better at a skill. 278 00:12:39,200 --> 00:12:43,440 So that like innate ability to master something times the 279 00:12:43,440 --> 00:12:46,440 amount of effort you put in equals how quickly you master a 280 00:12:46,440 --> 00:12:48,680 skill. And then your skill times your 281 00:12:48,680 --> 00:12:51,320 effort equals achievement. So like your ability to do 282 00:12:51,320 --> 00:12:54,640 something times the amount of effort you put in, That is what 283 00:12:54,640 --> 00:12:56,920 leads to achievement. So effort counts twice there. 284 00:12:56,920 --> 00:13:00,040 That effort and that grit is really, really important in a 285 00:13:00,040 --> 00:13:03,320 really big determinant and how likely you are to master that 286 00:13:03,320 --> 00:13:05,480 long term goal. So one thing we learned in this 287 00:13:05,480 --> 00:13:08,360 class, we're talking about talent and skill and achievement 288 00:13:08,360 --> 00:13:10,560 and grit. And just like these overarching 289 00:13:10,560 --> 00:13:13,800 foundational concepts, we learned about the study where 290 00:13:13,800 --> 00:13:17,840 the way that you frame goals and journeys impacts how motivated 291 00:13:17,840 --> 00:13:19,440 you are and how much persistence you have. 292 00:13:19,440 --> 00:13:22,880 So if you haven't yet achieved a goal, you haven't yet made it to 293 00:13:22,880 --> 00:13:25,880 the finish line. Thinking about the goal, the end 294 00:13:25,880 --> 00:13:28,960 point, that final marker that you're working towards, that's 295 00:13:28,960 --> 00:13:31,720 what increases persistence. But if you've had a history of 296 00:13:31,720 --> 00:13:34,960 success, if you've had a history of meeting those goals, getting 297 00:13:34,960 --> 00:13:38,480 to those benchmarks, thinking about success as a journey and 298 00:13:38,480 --> 00:13:41,600 not the destination, that is what increases persistence. 299 00:13:41,920 --> 00:13:45,520 So if you are like very early on in your process of goal setting, 300 00:13:45,520 --> 00:13:48,280 if you're endeavoring on a new project, a new activity, you're 301 00:13:48,280 --> 00:13:50,520 going to think about that goal, You're going to think about that 302 00:13:50,520 --> 00:13:51,680 end point. That's what you're working 303 00:13:51,680 --> 00:13:53,760 towards and that is what will increase your persistence. 304 00:13:54,400 --> 00:13:57,240 But if you were like on your 12th year of school or your 305 00:13:57,240 --> 00:14:00,920 months into interviewing for a job or whatever the process is 306 00:14:01,120 --> 00:14:04,080 where you've had some success so far, you're going to motivate 307 00:14:04,080 --> 00:14:07,040 yourself by thinking about the journey and the learnings and 308 00:14:07,240 --> 00:14:10,320 positives associated with that, not just the end goal. 309 00:14:10,320 --> 00:14:12,360 And that's what's going to increase your persistence. 310 00:14:12,760 --> 00:14:14,960 So the learning here is that the metaphor you pick has 311 00:14:14,960 --> 00:14:17,000 psychological force. And the way that we frame these 312 00:14:17,000 --> 00:14:19,800 goals, the way that we think about them has a really strong 313 00:14:19,800 --> 00:14:23,800 impact on our likelihood to achieve them and how motivated 314 00:14:23,800 --> 00:14:26,840 we are and how much persistence we show in our pursuit of those 315 00:14:26,840 --> 00:14:28,760 goals. The way we think about them has 316 00:14:28,760 --> 00:14:31,960 a lot, lot, lot of power. So our little summary of this 317 00:14:31,960 --> 00:14:34,400 first little foundational part of grit is that grit is 318 00:14:34,400 --> 00:14:36,640 sustained passion and perseverance for a long term 319 00:14:36,640 --> 00:14:38,560 goal. Grit influences effort. 320 00:14:38,840 --> 00:14:41,520 Where is talent is the rate at which you improve with effort. 321 00:14:41,560 --> 00:14:43,960 Both are malleable. Both change throughout your 322 00:14:43,960 --> 00:14:46,640 lifetime. Success is useful to be thought 323 00:14:46,640 --> 00:14:50,000 of as a journey, and an appreciation for grit should 324 00:14:50,000 --> 00:14:52,520 highlight, not obscure, the importance of context and 325 00:14:52,520 --> 00:14:54,360 opportunity. So again, there are limitations 326 00:14:54,360 --> 00:14:55,800 here. The environments you're in, the 327 00:14:55,800 --> 00:14:58,440 support you have, the resources you have access to, that's going 328 00:14:58,440 --> 00:15:01,440 to impact how gritty you are, how successful you are in the 329 00:15:01,440 --> 00:15:03,480 goals that you're achieving. So now that we kind of 330 00:15:03,480 --> 00:15:07,120 understand what grit is, how passion and perseverance play 331 00:15:07,120 --> 00:15:10,120 into this equation, we talked about how effort counts twice in 332 00:15:10,120 --> 00:15:14,080 this equation and that our effort and our self-control and 333 00:15:14,080 --> 00:15:15,440 our grit, these things are malleable. 334 00:15:15,440 --> 00:15:16,600 They can change throughout our life. 335 00:15:16,640 --> 00:15:19,680 It's important to talk about our values and our purpose because 336 00:15:19,680 --> 00:15:22,200 this is what's going to influence that passion, which 337 00:15:22,200 --> 00:15:23,760 then influences that perseverance. 338 00:15:23,760 --> 00:15:25,920 Because again, it's easier to persevere when we're passionate 339 00:15:25,920 --> 00:15:29,640 about something and our passion is really fueled by our values 340 00:15:29,640 --> 00:15:32,760 and our sense of purpose. So what are values? 341 00:15:32,760 --> 00:15:35,480 According to psychology, our values are enduring beliefs and 342 00:15:35,480 --> 00:15:37,280 goals about what is important to us. 343 00:15:37,720 --> 00:15:39,360 So these are things that last throughout our life. 344 00:15:39,360 --> 00:15:41,160 They do change. Our values change throughout 345 00:15:41,160 --> 00:15:44,320 childhood a lot, as well as adulthood, but our values are 346 00:15:44,320 --> 00:15:46,720 generally enduring and consistent throughout long 347 00:15:46,720 --> 00:15:49,520 periods of time, which allows us to persevere towards those long 348 00:15:49,520 --> 00:15:51,800 term goals. They guide how we think about 349 00:15:51,800 --> 00:15:54,520 people and what we choose to do. So the actions we engage with, 350 00:15:54,520 --> 00:15:57,120 the goals we set, the people that we are attracted to and 351 00:15:57,120 --> 00:15:59,320 want to keep in our lives. And they have a really big 352 00:15:59,320 --> 00:16:01,960 impact on not only our day-to-day, but our long term 353 00:16:02,240 --> 00:16:05,000 choices and the goals we're pursuing and what our lives look 354 00:16:05,000 --> 00:16:07,520 like. We also added a fun little 355 00:16:07,520 --> 00:16:09,520 interesting caveat, which I thought you guys might like to 356 00:16:09,520 --> 00:16:10,640 hear. We talked about self 357 00:16:10,640 --> 00:16:13,560 determination theory. And so as it relates to values, 358 00:16:13,720 --> 00:16:17,360 the three primary drives that all of us have as humans is 359 00:16:17,360 --> 00:16:19,560 competence, belonging, and autonomy. 360 00:16:19,560 --> 00:16:20,760 So we want to feel good at things. 361 00:16:20,760 --> 00:16:23,360 We want that sense of mastery, we want that sense of success, 362 00:16:23,680 --> 00:16:26,880 we want that sense of belonging. We want to feel needed and heard 363 00:16:26,880 --> 00:16:29,440 and understood and validated. That's really, really, really 364 00:16:29,440 --> 00:16:32,120 important to us as humans and drives a lot of our choices. 365 00:16:32,440 --> 00:16:34,760 Then lastly, we want a sense of autonomy that we don't want to 366 00:16:34,760 --> 00:16:37,560 feel forced or put in a position that we have no control over. 367 00:16:37,760 --> 00:16:39,840 We want that sense of choice over our lives. 368 00:16:39,840 --> 00:16:41,920 And so that's something that's important to remember as you're 369 00:16:41,920 --> 00:16:43,880 thinking about what your values and your purpose are. 370 00:16:44,200 --> 00:16:48,240 Those tend to be 3 underlying factors that drive all humans 371 00:16:48,240 --> 00:16:51,160 and influence all goals and behaviors and decisions. 372 00:16:51,520 --> 00:16:54,800 One thing we learned about in class is a goal hierarchy. 373 00:16:54,800 --> 00:16:59,080 And so this is how our day-to-day actions align with 374 00:16:59,080 --> 00:17:02,680 our biggest goals in life and then also our values and our 375 00:17:02,680 --> 00:17:04,119 interests, which we just talked about. 376 00:17:04,280 --> 00:17:07,560 So if our day-to-day choices, if we work out, if we see a friend 377 00:17:07,560 --> 00:17:11,280 for coffee, if we go to class, if we do our homework, those are 378 00:17:11,280 --> 00:17:13,319 our actions, right? And those are connected to 379 00:17:13,319 --> 00:17:15,319 goals. Maybe it's make new friends, get 380 00:17:15,319 --> 00:17:18,520 an A in that class, meet someone new, meet a certain fitness 381 00:17:18,520 --> 00:17:21,680 goal, like whatever those low level goals are that are 382 00:17:21,680 --> 00:17:24,280 happening over a couple of weeks, a couple of months. 383 00:17:24,280 --> 00:17:27,040 And then those are connected to higher goals, which is maybe I 384 00:17:27,040 --> 00:17:29,960 want to be connected. I want to have that sense of 385 00:17:29,960 --> 00:17:32,840 belonging. I want to be successful 386 00:17:32,840 --> 00:17:35,680 academically. I want to achieve this career 387 00:17:35,680 --> 00:17:37,360 goal. And then we have top level 388 00:17:37,360 --> 00:17:40,480 goals, which is like our internal guiding goal that 389 00:17:40,480 --> 00:17:44,640 influences our entire lives. And so Doctor Decker shared with 390 00:17:44,640 --> 00:17:48,840 us her number one top level goal that guides everything she does 391 00:17:48,840 --> 00:17:51,600 is to help kids thrive using psychological science. 392 00:17:52,000 --> 00:17:55,040 My top level goal at this point in my life, it will probably 393 00:17:55,040 --> 00:17:57,360 change and evolve, but to help teens struggling with their 394 00:17:57,360 --> 00:18:00,560 mental health and then evidence based, accessible and relatable 395 00:18:00,560 --> 00:18:02,760 way. And then our top level goal is 396 00:18:02,760 --> 00:18:04,520 influenced by our values and our interest. 397 00:18:04,520 --> 00:18:07,680 So the values there are achievement and benevolence and 398 00:18:08,120 --> 00:18:11,520 the interest there is psychological science, mental 399 00:18:11,520 --> 00:18:14,440 health, relationships, all of these things that kind of are 400 00:18:14,440 --> 00:18:17,600 integrated and related to this concept of teen mental health. 401 00:18:17,920 --> 00:18:20,080 So if we think about the school hierarchy, we have our 402 00:18:20,080 --> 00:18:23,520 day-to-day actions, the choices we make, self-control impacts 403 00:18:23,520 --> 00:18:27,240 those day-to-day actions and those are fueled by our low 404 00:18:27,240 --> 00:18:29,600 level goals like I mentioned, things like getting a grade on 405 00:18:29,600 --> 00:18:32,600 an assignment, doing a new hobby, making a new friend, 406 00:18:32,600 --> 00:18:34,040 etcetera. That we have our mid level 407 00:18:34,040 --> 00:18:37,400 goals, going to school, working in a certain career field, 408 00:18:37,720 --> 00:18:39,560 getting to a certain spot with your mental health. 409 00:18:39,920 --> 00:18:43,320 And then we have our top level goal, which is that one leading 410 00:18:43,320 --> 00:18:46,920 determining goal that influences our career paths, our 411 00:18:46,920 --> 00:18:51,080 relationships, the projects we engage in over 10-15 years, 412 00:18:51,080 --> 00:18:54,080 decades of our lives. And this caveat here, which is 413 00:18:54,080 --> 00:18:56,120 that if you're a young adult listening and you're tuning in, 414 00:18:56,120 --> 00:18:58,400 you probably don't know what your top level goal is yet. 415 00:18:58,400 --> 00:19:00,200 You probably have an idea of what your values and your 416 00:19:00,200 --> 00:19:02,480 interests are and you're still figuring out what those mid 417 00:19:02,480 --> 00:19:05,560 level and top level goals are. And so this is a really big 418 00:19:05,560 --> 00:19:07,560 disclaimer to add here, which is that you don't need to know what 419 00:19:07,560 --> 00:19:09,240 your top level, what your final goal is yet. 420 00:19:09,240 --> 00:19:11,400 You don't need to have that completely distilled and nailed 421 00:19:11,400 --> 00:19:13,080 down and established at this point. 422 00:19:13,320 --> 00:19:15,640 But it's something that's fun and helpful to keep in mind, 423 00:19:15,640 --> 00:19:17,840 which is that you probably do have a top level goal. 424 00:19:17,840 --> 00:19:19,680 You're still figuring out what it is, but that's going to 425 00:19:19,680 --> 00:19:21,920 impact your mid level goals, your low level goals and your 426 00:19:21,920 --> 00:19:24,400 day-to-day actions. And we were a lot, lot, lot 427 00:19:24,400 --> 00:19:27,240 better at exercising self-control and achieving that 428 00:19:27,240 --> 00:19:29,640 top level goal when we connect those two things. 429 00:19:29,640 --> 00:19:33,360 So when we say I need to study for this test today because it 430 00:19:33,360 --> 00:19:35,760 connects to my mid level goal of getting a good grade in this 431 00:19:35,760 --> 00:19:38,480 class, which connects to my higher level goal of helping 432 00:19:38,480 --> 00:19:41,360 these people with these things or working in this field. 433 00:19:41,480 --> 00:19:44,480 So again, the way that we frame things, the way we think about 434 00:19:44,480 --> 00:19:48,320 them has psychological force impacts our actions and our 435 00:19:48,320 --> 00:19:50,680 ability to follow through and how much self-control we have. 436 00:19:50,960 --> 00:19:55,320 So remembering to connect those values and that top level goal 437 00:19:55,320 --> 00:19:58,160 with those day-to-day actions will help you be more successful 438 00:19:58,160 --> 00:20:01,240 and effective in achieving them. One thing to add as we're 439 00:20:01,240 --> 00:20:04,080 talking about goal hierarchies, is that what allows us to 440 00:20:04,080 --> 00:20:06,760 succeed in these larger goals and to be in alignment with our 441 00:20:06,760 --> 00:20:10,480 values and our interests is flexibility at the bottom. 442 00:20:10,680 --> 00:20:13,120 So we're not rigid with our day-to-day actions. 443 00:20:13,120 --> 00:20:14,840 We're not rigid with our mid level goals. 444 00:20:14,840 --> 00:20:16,920 I must get the certain grade on this test. 445 00:20:16,920 --> 00:20:20,760 I must do the certain hobby. I must go to the certain thing. 446 00:20:20,760 --> 00:20:22,880 I must get into this school or this program. 447 00:20:22,880 --> 00:20:26,160 We're more flexible with that because we're rigid with our top 448 00:20:26,160 --> 00:20:28,840 level goal and there are lots of different ways to get there and 449 00:20:28,840 --> 00:20:30,800 there are a lot of things that are outside of our control. 450 00:20:31,120 --> 00:20:33,360 But it's important to remember that what's allows us to 451 00:20:33,360 --> 00:20:36,960 persevere over a long period of time is flexibility on those 452 00:20:36,960 --> 00:20:41,800 lower goals and rigidity for that top high level goal that's 453 00:20:41,800 --> 00:20:44,000 guiding our choices. So you can think about those 454 00:20:44,000 --> 00:20:46,840 lower goals, the subordinate goals, as a means to an end. 455 00:20:46,840 --> 00:20:49,640 We have more flexibility with those because there's stepping 456 00:20:49,640 --> 00:20:52,240 stones along the way, but they're not absolutely required. 457 00:20:52,240 --> 00:20:53,640 They're not like a rung of the ladder. 458 00:20:54,040 --> 00:20:56,400 We can take multiple paths to get to that end goal. 459 00:20:57,000 --> 00:20:59,760 And then I mentioned this, but that idea of connecting your 460 00:20:59,760 --> 00:21:02,960 day-to-day actions to the larger level goal, that's called goal 461 00:21:02,960 --> 00:21:05,400 fusion. And goal fusion is when you say 462 00:21:05,400 --> 00:21:07,960 to yourself, your higher level goal when you're completing 463 00:21:07,960 --> 00:21:10,600 tedious things. So for me, my goal is to become 464 00:21:10,600 --> 00:21:12,840 a clinical psychologist to help teens that are struggling with 465 00:21:12,840 --> 00:21:15,680 their mental health in an evidence based, accessible way. 466 00:21:15,960 --> 00:21:19,080 And so when I'm studying for a neuroscience test that I don't 467 00:21:19,080 --> 00:21:21,480 like and that I don't enjoy because I like the psychology, 468 00:21:21,480 --> 00:21:24,400 like social positive, abnormal, I like that kind of stuff. 469 00:21:24,800 --> 00:21:26,920 I like talking to you guys. I like sharing these things in 470 00:21:26,920 --> 00:21:29,160 digestible ways. I don't love learning about 471 00:21:29,160 --> 00:21:32,000 neurons and memorizing every single part of the brain. 472 00:21:32,400 --> 00:21:35,560 I tell myself my goal is to be a clinical psychologist and to 473 00:21:35,560 --> 00:21:38,120 help people. And a step in achieving that 474 00:21:38,120 --> 00:21:41,200 goal is doing well in this class so that I can apply to grad 475 00:21:41,200 --> 00:21:44,960 school and have a certain GPA and be able to achieve that goal 476 00:21:44,960 --> 00:21:47,520 and jump through these hoops in an academic setting so that I 477 00:21:47,520 --> 00:21:50,440 can have the qualifications and training to help people in the 478 00:21:50,600 --> 00:21:54,920 most qualified way possible. And so I become more motivated. 479 00:21:54,920 --> 00:21:57,800 And research shows us you become more persistent and more 480 00:21:57,800 --> 00:22:00,080 motivated when you do that goal fusion. 481 00:22:00,080 --> 00:22:01,560 So the next time you're struggling with one of those 482 00:22:01,560 --> 00:22:04,280 tedious things, tie it to your larger value, tie it to the 483 00:22:04,280 --> 00:22:06,360 larger goal. What are you trying to achieve? 484 00:22:06,360 --> 00:22:09,040 And remember, how does this day-to-day action, how does this 485 00:22:09,040 --> 00:22:11,920 habit, how does this behavior connect to that larger 486 00:22:11,920 --> 00:22:13,720 principle? And then the last thing that I'm 487 00:22:13,720 --> 00:22:17,200 going to mention here about goal hierarchies and the way that we 488 00:22:17,200 --> 00:22:21,200 structure and think about our goals is that they allow us to 489 00:22:21,640 --> 00:22:25,520 be focused and directed at this one thing when we have our like 490 00:22:25,520 --> 00:22:28,120 5 different mid level goals. Like for me, it's being a 491 00:22:28,120 --> 00:22:31,800 student at Penn, building my skills with regard to media and 492 00:22:31,800 --> 00:22:35,280 communication, becoming a clinical psychologist, sharing 493 00:22:35,280 --> 00:22:37,520 on TikTok, like all of these different things that get me to 494 00:22:37,520 --> 00:22:39,720 this larger goal of helping teens with their mental health 495 00:22:39,720 --> 00:22:42,760 in evidence of a successful way. But there's like 6 different 496 00:22:42,760 --> 00:22:45,680 ways to get me there. I can't focus on all those at 497 00:22:45,680 --> 00:22:48,880 once, but I can focus on that higher goal and I can be more 498 00:22:48,880 --> 00:22:52,000 flexible with these bottom level goals because I understand what 499 00:22:52,000 --> 00:22:54,440 my larger goal is. So our goal hierarchy helps us 500 00:22:54,720 --> 00:22:57,840 not be in conflict with these lower level goals, not have 501 00:22:57,840 --> 00:23:01,200 ourselves really spread thin and overwhelmed, but allow us to be 502 00:23:01,200 --> 00:23:04,800 more persistent over a long period of time because we're in 503 00:23:04,840 --> 00:23:07,920 alignment and we understand what that goal is and we can allocate 504 00:23:07,920 --> 00:23:11,240 our energy accordingly. So now just to recap as to where 505 00:23:11,240 --> 00:23:12,960 we're at so far. We know what grit is. 506 00:23:12,960 --> 00:23:16,720 We know it's this predictor of success and achievement and 507 00:23:16,720 --> 00:23:19,680 persistence. And grit is a result of passion 508 00:23:19,680 --> 00:23:22,800 and perseverance. And our passion is guided by our 509 00:23:22,800 --> 00:23:25,680 interests and our values. And the way that we persevere is 510 00:23:25,680 --> 00:23:28,800 by having a goal hierarchy and understanding what our leading 511 00:23:28,800 --> 00:23:32,760 goal is, and then being flexible with our day-to-day, our month 512 00:23:32,760 --> 00:23:35,720 to month, our year to year, so that we're in general 513 00:23:35,720 --> 00:23:39,320 persevering towards that long term goal and exercising grit to 514 00:23:39,320 --> 00:23:41,520 get us there. So we understand the 515 00:23:41,520 --> 00:23:44,000 psychological principle that's showing up here, that's grit. 516 00:23:44,240 --> 00:23:47,000 We understand how we kind of start to understand what our 517 00:23:47,000 --> 00:23:49,840 passions are that we're being persistent towards. 518 00:23:50,280 --> 00:23:53,440 And we understand that we have this framework that will get us 519 00:23:53,440 --> 00:23:56,440 to this long term goal. But how do we set the goals? 520 00:23:56,440 --> 00:23:59,840 How do we be intentional there? How do we know how to do that in 521 00:23:59,840 --> 00:24:01,920 an effective way? So we learned this thing called 522 00:24:01,920 --> 00:24:05,640 the Rubicon model, which is basically crossing over a river, 523 00:24:05,640 --> 00:24:07,760 which is when you go from like thinking about something to 524 00:24:07,760 --> 00:24:10,000 actually doing it. So you go from deliberating, 525 00:24:10,000 --> 00:24:12,920 thinking about what the goal is. You then set your goal and 526 00:24:12,920 --> 00:24:15,120 that's when you're crossing the river and getting to the point 527 00:24:15,120 --> 00:24:16,680 of actually trying to achieve this thing. 528 00:24:16,880 --> 00:24:19,360 And then after you've crossed the river and decided I'm going 529 00:24:19,360 --> 00:24:22,760 to do this, I'm going to commit. That's when we plan, we act, and 530 00:24:22,760 --> 00:24:25,560 then we evaluate. And this is the cycle with which 531 00:24:25,560 --> 00:24:29,800 we frame and understand goal setting and goal achieving. 532 00:24:29,920 --> 00:24:31,960 And there was a really interesting study that was done 533 00:24:31,960 --> 00:24:36,400 in 1975 that we learned about, which was done on Lumberjacks. 534 00:24:36,440 --> 00:24:39,760 And they did a study in goal setting and they gave them two 535 00:24:39,760 --> 00:24:40,960 different goals that they could set. 536 00:24:40,960 --> 00:24:44,400 One was to do your best and the other one was a specific goal 537 00:24:44,560 --> 00:24:47,400 relating to lumberjacking. I'm not a lumberjack so I don't 538 00:24:47,400 --> 00:24:50,560 know exactly what these looked like, but generally imagine it's 539 00:24:50,680 --> 00:24:52,920 just so bad. Like cut down a certain number 540 00:24:52,920 --> 00:24:54,800 of trees, reach a certain square footage. 541 00:24:54,800 --> 00:24:57,320 I don't know exactly what this would look like but just pretend 542 00:24:57,320 --> 00:24:59,080 we'll imagine. And they found that when they 543 00:24:59,080 --> 00:25:03,560 framed it as doing your best, 60% of them met a certain 544 00:25:03,560 --> 00:25:06,120 performance marker, like a set marker that everyone was 545 00:25:06,120 --> 00:25:08,560 evaluated on. But when they set a specific 546 00:25:08,560 --> 00:25:13,200 goal, a specific hard goal, 95% of the people met that external 547 00:25:13,200 --> 00:25:15,800 marker. So being specific, giving 548 00:25:15,800 --> 00:25:18,880 ourselves measurable things that we can say, yes, I did that, no, 549 00:25:18,880 --> 00:25:20,520 I didn't. And making it hard. 550 00:25:20,880 --> 00:25:24,200 That is what allows us to actually, quote UN quote, do our 551 00:25:24,200 --> 00:25:26,480 best to achieve those things, not just giving ourselves these 552 00:25:26,480 --> 00:25:29,400 abstract concepts like I will try my hardest, I will do my 553 00:25:29,400 --> 00:25:31,560 best. Set yourself those specific 554 00:25:31,600 --> 00:25:34,200 measurable hard goals. And then I want to give you guys 555 00:25:34,200 --> 00:25:36,120 a couple of other things that are really helpful in setting 556 00:25:36,120 --> 00:25:39,040 goals and things that you should be aware of when it comes to how 557 00:25:39,040 --> 00:25:41,440 we succeed and thrive and learn things as humans. 558 00:25:41,800 --> 00:25:44,160 So we learned about another really interesting study where 559 00:25:44,160 --> 00:25:46,760 people use ChatGPT to write their cover letters. 560 00:25:47,080 --> 00:25:51,360 And the hypothesis was that if you use ChatGPT, you won't 561 00:25:51,360 --> 00:25:54,040 improve as much with your ability to write a cover letter 562 00:25:54,040 --> 00:25:56,400 and put together this final product. 563 00:25:56,600 --> 00:25:59,200 You think, OK, you're like half assing it, you're using a 564 00:25:59,200 --> 00:26:01,680 crotch, you're using AI. It's not actually going to get 565 00:26:01,680 --> 00:26:03,640 you to this final goal. That was not the case. 566 00:26:03,880 --> 00:26:07,040 They got substantially better when they use chat GBD in 567 00:26:07,040 --> 00:26:09,280 conjunction with their own work versus when they just 568 00:26:09,280 --> 00:26:12,000 independently worked at trying to improve this cover letter. 569 00:26:12,000 --> 00:26:14,360 So the key here is that we learn by example. 570 00:26:14,360 --> 00:26:16,920 That's what allows us to accelerate our growth and our 571 00:26:16,920 --> 00:26:20,280 outputs and our improvement. So this is that idea of you 572 00:26:20,280 --> 00:26:23,200 watch one, do one, teach what we hear this in medical school. 573 00:26:23,440 --> 00:26:25,960 If you watch Grey's Anatomy, I watch Grey's Anatomy, there's 574 00:26:25,960 --> 00:26:28,160 this framework where you watch when you do, when you teach 1. 575 00:26:28,280 --> 00:26:31,600 And so this idea of watching 1 and learning from others and 576 00:26:31,600 --> 00:26:34,160 using an example, using a framework to then replicate and 577 00:26:34,160 --> 00:26:36,960 implement in your own life is really, really powerful and 578 00:26:36,960 --> 00:26:40,480 really, really effective in getting us to those final goals. 579 00:26:40,680 --> 00:26:43,240 Another piece of psychology research should be aware of when 580 00:26:43,240 --> 00:26:45,680 we're setting our goals is that we have really social brains. 581 00:26:45,880 --> 00:26:50,120 We learn from others and when they do research on like what 582 00:26:50,120 --> 00:26:52,040 makes the human brain so different? 583 00:26:52,240 --> 00:26:56,160 What makes us such a superior species to like apes or chimps 584 00:26:56,160 --> 00:26:59,760 or lions or whatever these other mammals are that have similar 585 00:26:59,760 --> 00:27:03,800 somewhat structures of brains. What makes us really powerful is 586 00:27:03,800 --> 00:27:07,280 our social brains, how we're able to interact with and engage 587 00:27:07,280 --> 00:27:09,480 with our peers, how we communicate, how we work 588 00:27:09,480 --> 00:27:11,560 together. That is what has given us the 589 00:27:11,560 --> 00:27:14,680 upper hand in evolution and allowed us to thrive. 590 00:27:14,920 --> 00:27:17,520 So using that social brain to our advantage when we're setting 591 00:27:17,520 --> 00:27:21,120 our goals, we know that we learn from each other and so use more 592 00:27:21,120 --> 00:27:24,360 models, use more collaboration, and that will contribute to the 593 00:27:24,360 --> 00:27:27,880 rate of learning and expertise acquired. 594 00:27:28,080 --> 00:27:30,320 And then the last piece of psychology research should be 595 00:27:30,320 --> 00:27:33,400 aware of when it comes to goal setting is this idea called the 596 00:27:33,400 --> 00:27:35,520 three boxes model. It's also called the process 597 00:27:35,520 --> 00:27:37,560 model. Doctor Duckworth worked on this 598 00:27:37,560 --> 00:27:40,040 with the Stanford psychologist. It's really, really interesting. 599 00:27:40,440 --> 00:27:42,560 I want to do a full episode on this because it's a super 600 00:27:42,560 --> 00:27:44,440 interesting framework. But if we think about the three 601 00:27:44,440 --> 00:27:47,240 boxes model, it's an adapted version of the process model. 602 00:27:47,240 --> 00:27:49,760 The process model is that you put in a situation, your 603 00:27:49,760 --> 00:27:53,000 attention is directed somewhere, we appraise it, so we interpret 604 00:27:53,000 --> 00:27:55,680 it, we respond to it, and then we have an action, which is our 605 00:27:55,680 --> 00:27:57,760 response. The three boxes model condenses 606 00:27:57,760 --> 00:27:59,160 it a little bit, it simplifies it. 607 00:27:59,160 --> 00:28:01,200 So we have our situation, we have our thoughts about the 608 00:28:01,200 --> 00:28:03,000 situation, and then we have how we respond. 609 00:28:03,040 --> 00:28:04,520 That's the action or the behavior. 610 00:28:05,160 --> 00:28:08,880 So we have some control over how we think about a situation, and 611 00:28:08,880 --> 00:28:10,640 we've done a lot of podcast episodes about that. 612 00:28:10,640 --> 00:28:13,600 The way that we attribute our successes and our losses has a 613 00:28:13,600 --> 00:28:15,280 really strong impact on our self esteem. 614 00:28:15,280 --> 00:28:17,280 The way that we think about these things has an impact on 615 00:28:17,280 --> 00:28:19,680 our mental health. We can also use our thoughts to 616 00:28:19,680 --> 00:28:21,680 change our behaviors. We can use our behaviors to 617 00:28:21,680 --> 00:28:23,160 change our thoughts. There's lots of ways we can 618 00:28:23,160 --> 00:28:25,720 adjust that. The most powerful and biggest 619 00:28:25,720 --> 00:28:28,880 determinant and goal setting and our outcomes is the situations 620 00:28:28,880 --> 00:28:31,240 we're putting ourselves in. Because if we're not in that bad 621 00:28:31,240 --> 00:28:33,880 situation, if we're not in that situation that causes us to be 622 00:28:33,880 --> 00:28:36,000 unproductive, we never have the thoughts and the behaviors that 623 00:28:36,000 --> 00:28:38,720 follow. So this is like probably the 624 00:28:38,720 --> 00:28:41,720 biggest take away I took from this class is what box 1:00 AM I 625 00:28:41,720 --> 00:28:44,240 putting myself in? Am I putting myself in a context 626 00:28:44,240 --> 00:28:46,840 where I'm going to succeed? Am I putting myself in a context 627 00:28:46,840 --> 00:28:48,320 where I'm going to be held accountable? 628 00:28:48,480 --> 00:28:50,240 Am I setting myself up for success? 629 00:28:50,680 --> 00:28:53,280 And I think this is an approach that gives you a lot of self 630 00:28:53,280 --> 00:28:56,160 compassion and a lot of grace and a lot of understanding in 631 00:28:56,160 --> 00:28:57,360 the way that we achieve our goals. 632 00:28:57,640 --> 00:28:59,960 Obviously, there's a lot of accountability that has to take 633 00:28:59,960 --> 00:29:03,200 place and we have to be doing the work and deliberately 634 00:29:03,200 --> 00:29:05,600 practicing these skills that we can improve with time. 635 00:29:06,000 --> 00:29:10,320 But a really big determinate here is the box one that we're 636 00:29:10,320 --> 00:29:12,400 putting ourselves in. So if we think about those like 637 00:29:12,400 --> 00:29:14,800 psychology things, we just learned one, which is that we do 638 00:29:14,800 --> 00:29:17,360 really well when we see examples of things, when we see models of 639 00:29:17,360 --> 00:29:19,520 things. So are you giving yourself 640 00:29:19,520 --> 00:29:23,160 examples of essays that were done really well, projects that 641 00:29:23,160 --> 00:29:26,400 got A's, people that are thriving mentally or physically, 642 00:29:26,400 --> 00:29:29,160 whatever it is, Do you have those examples that you can then 643 00:29:29,160 --> 00:29:33,600 replicate and follow? Second, we are social, we learn 644 00:29:33,600 --> 00:29:35,320 from others, we learn with others. 645 00:29:35,520 --> 00:29:38,640 So how can you collaborate and work with others to be held 646 00:29:38,640 --> 00:29:41,240 accountable and expedite that learning process? 647 00:29:41,520 --> 00:29:44,680 And 3rd, what is the context you're putting yourself in? 648 00:29:44,960 --> 00:29:46,720 Are you allowing yourself to be successful? 649 00:29:46,720 --> 00:29:48,880 Are you setting yourself up for success? 650 00:29:49,120 --> 00:29:53,760 And that Box 1 probably involves examples and social 651 00:29:53,760 --> 00:29:56,120 collaboration to allow you to be successful. 652 00:29:56,120 --> 00:29:59,880 So going back to the Rubicon model, which is that we 653 00:29:59,880 --> 00:30:03,320 deliberate, we then set a goal, we plan, we act, and we 654 00:30:03,320 --> 00:30:05,640 evaluate. And taking into account these 655 00:30:05,640 --> 00:30:08,280 other things that can help us be successful, which is giving 656 00:30:08,280 --> 00:30:11,520 ourself examples, making sure we're learning in a social 657 00:30:11,520 --> 00:30:14,520 context and that we're putting ourselves in a box, one that 658 00:30:14,520 --> 00:30:17,680 will allow us to be successful. So what is an effective goal? 659 00:30:17,760 --> 00:30:20,160 We talked about like what influences our goal setting, 660 00:30:20,160 --> 00:30:23,160 what allows humans to thrive? The framework of goals. 661 00:30:23,360 --> 00:30:25,000 But what actually is an effective goal? 662 00:30:25,320 --> 00:30:28,840 It's specific, it's challenging, it's declared publicly in 663 00:30:28,840 --> 00:30:31,360 person, which is really counterintuitive to what you see 664 00:30:31,360 --> 00:30:33,720 on Tiktok, or at least what I see on Tiktok and Instagram. 665 00:30:33,720 --> 00:30:36,360 Real to see all these like Moody entrepreneurs in low light and 666 00:30:36,360 --> 00:30:38,520 they're like never tell anyone your goal. 667 00:30:38,520 --> 00:30:40,440 Work in private, celebrate in public. 668 00:30:40,600 --> 00:30:42,360 Never tell anyone you what you want to do. 669 00:30:42,360 --> 00:30:46,120 Never show your cards wrong. If you want to be successful in 670 00:30:46,120 --> 00:30:50,040 a goal, tell people and tell a lot of people you hold yourself 671 00:30:50,040 --> 00:30:52,000 more accountable. They hold you accountable 672 00:30:52,440 --> 00:30:55,000 psychologically, scientifically speaking, the evidence shows 673 00:30:55,000 --> 00:30:57,400 that when you declare your goals and you declare them publicly, 674 00:30:57,560 --> 00:30:59,320 you're more likely to achieve them. 675 00:30:59,360 --> 00:31:01,480 And even just setting the intention, explaining the 676 00:31:01,480 --> 00:31:04,400 action, again, we wanted to be specific and challenging, makes 677 00:31:04,400 --> 00:31:07,240 you more likely to succeed. They did a study on goal setting 678 00:31:07,240 --> 00:31:09,960 and they found that only 7% of people achieve their goal 679 00:31:10,200 --> 00:31:13,240 without setting an intention. I mean, like duh, but like only 680 00:31:13,240 --> 00:31:16,920 7% will actually get to the outcome they want without being 681 00:31:16,920 --> 00:31:19,280 specific and intentional with the goal is being set. 682 00:31:19,760 --> 00:31:21,680 And then the other thing to mention here, what makes an 683 00:31:21,680 --> 00:31:24,160 effective goal? Without a sub goal related to 684 00:31:24,160 --> 00:31:26,280 your performance, you're not going to achieve the goal. 685 00:31:26,520 --> 00:31:30,640 So if your goal is to run a 5K, if you don't have sub goals that 686 00:31:30,640 --> 00:31:32,800 you're going to run a mile, you're going to run 2 miles, 687 00:31:32,800 --> 00:31:34,800 you're going to run 3 miles, you're going to do those under a 688 00:31:34,800 --> 00:31:36,240 certain time. You're going to run them, not 689 00:31:36,240 --> 00:31:37,480 walk them. You're going to do them by a 690 00:31:37,480 --> 00:31:39,800 certain date. If you don't have sub goals 691 00:31:39,800 --> 00:31:42,000 related to your performance, you're not going to get to your 692 00:31:42,000 --> 00:31:44,920 end goal of running the 5K under a certain time, whatever that 693 00:31:44,920 --> 00:31:47,400 goal is. So again, effective goals are 694 00:31:47,400 --> 00:31:51,120 specific, specific also that they have sub goals related to 695 00:31:51,120 --> 00:31:53,680 your performance. They're challenging and they're 696 00:31:53,680 --> 00:31:56,720 declared publicly in person. So tell a friend, tell a family 697 00:31:56,720 --> 00:32:00,320 member, DM me, tell someone your goal post about it online, 698 00:32:00,600 --> 00:32:01,920 you'll be more likely to achieve it. 699 00:32:02,320 --> 00:32:06,200 So we understand what grit is. We have our goal hierarchy so 700 00:32:06,200 --> 00:32:08,320 that we can understand the framework that grit works in, so 701 00:32:08,320 --> 00:32:11,800 that we can persevere long term. We understand how we set goals 702 00:32:12,360 --> 00:32:14,880 and now we have to practice, We have to do the thing to get 703 00:32:14,880 --> 00:32:18,080 better and show that long term perseverance towards those long 704 00:32:18,080 --> 00:32:21,000 term goals. So you might have heard that it 705 00:32:21,000 --> 00:32:23,840 takes 10,000 hours to become an expert of something or takes 706 00:32:23,840 --> 00:32:26,280 10,000 hours to be really good at something. 707 00:32:26,400 --> 00:32:28,600 This is actually based on research and that is like the 708 00:32:28,600 --> 00:32:30,800 objective benchmark that they look at when they see people 709 00:32:30,800 --> 00:32:33,520 that are really successful, really high achievers, that have 710 00:32:33,520 --> 00:32:36,240 objectively become really, really good at a certain skill 711 00:32:36,240 --> 00:32:39,760 or talent or whatever it is. But the specific thing that is 712 00:32:39,760 --> 00:32:42,200 happening within those 10,000 hours is something called 713 00:32:42,200 --> 00:32:44,520 deliberatis. And this is actually what allows 714 00:32:44,520 --> 00:32:47,600 people to get better. We could listen to music for 715 00:32:47,600 --> 00:32:50,120 10,000 hours, but that doesn't mean that we're a musician. 716 00:32:50,200 --> 00:32:52,720 We could watch TV for 10,000 hours. 717 00:32:52,720 --> 00:32:55,520 I'm definitely on my way there. It doesn't mean that I'm a 718 00:32:55,520 --> 00:32:59,440 television producer or an actor or an expert in storytelling. 719 00:32:59,440 --> 00:33:02,640 What does allow people to become an expert within those 10,000 720 00:33:02,640 --> 00:33:07,040 hours is deliberate practice. And so the four steps in 721 00:33:07,040 --> 00:33:10,320 deliberate practice is to have a stretch goal, something that's 722 00:33:10,400 --> 00:33:15,000 outside of your current ability to give your undivided attention 723 00:33:15,000 --> 00:33:19,000 and effort to seek feedback on your performance and then repeat 724 00:33:19,000 --> 00:33:22,160 the process. So deliberate practice, you set 725 00:33:22,160 --> 00:33:24,440 your stretch goal. This is a specific aspect of 726 00:33:24,440 --> 00:33:27,280 your performance and you're trying to improve a weakness. 727 00:33:27,440 --> 00:33:29,720 So if I was re recording this podcast and I was setting a 728 00:33:29,720 --> 00:33:33,080 specific goal related to my performance and a weakness, I 729 00:33:33,080 --> 00:33:35,480 would say I would type out and read better organize the way 730 00:33:35,480 --> 00:33:37,640 that I'm going to go through this episode rather than just 731 00:33:37,640 --> 00:33:40,040 looking through my notes from the semester, which Sam who's 732 00:33:40,040 --> 00:33:42,040 editing this has probably realized that this is probably 733 00:33:42,040 --> 00:33:44,240 not the most effective and efficient way to record this. 734 00:33:44,440 --> 00:33:46,720 And I could probably structure this out before recording. 735 00:33:46,800 --> 00:33:49,080 So what I would do is I would set that goal. 736 00:33:49,080 --> 00:33:52,360 I would say I'm going to outline and write out and organize the 737 00:33:52,360 --> 00:33:55,520 entire flow of the episode and the examples I want to bring up 738 00:33:55,520 --> 00:33:58,320 and how much time I want to allocate to each topic and the 739 00:33:58,440 --> 00:34:00,160 arc that this episode is going to follow. 740 00:34:00,600 --> 00:34:02,000 That's the weakness that I'm addressing. 741 00:34:02,000 --> 00:34:03,840 It's specific. It's a little bit outside of my 742 00:34:04,080 --> 00:34:06,720 skill set of what I've done in previous episodes, but it's 743 00:34:06,720 --> 00:34:08,560 something that I can achieve. And then I'm going to give my 744 00:34:08,560 --> 00:34:11,760 undivided attention and effort and strive to reach that goal. 745 00:34:11,760 --> 00:34:13,840 So I'm going to lock in. I'm going to sit down. 746 00:34:13,840 --> 00:34:14,800 I'm going to go through my notes. 747 00:34:14,800 --> 00:34:16,880 I'm going to type them up. I'm going to write out all the 748 00:34:16,880 --> 00:34:19,639 parts of this episode and give my attention and effort towards 749 00:34:19,639 --> 00:34:21,920 this specific goal. Then I'm going to seek feedback. 750 00:34:21,920 --> 00:34:23,880 So I'll understand, say, hey, Sam, like what do you think 751 00:34:23,880 --> 00:34:25,080 about this outline on this episode? 752 00:34:25,080 --> 00:34:26,560 Does this make sense? Is it intuitive? 753 00:34:26,560 --> 00:34:28,920 I'll ask you guys. I'll say I outline this episode 754 00:34:28,920 --> 00:34:30,880 rather than just kind of hopping on the mic and going through my 755 00:34:30,880 --> 00:34:32,520 notes. What did you think? 756 00:34:32,520 --> 00:34:34,639 Was it more effective? Did you feel like it was easier 757 00:34:34,639 --> 00:34:36,040 to follow? Did you feel like you had more 758 00:34:36,040 --> 00:34:37,400 takeaways? What were your thoughts? 759 00:34:37,760 --> 00:34:40,560 So get feedback on how it went, compare the two, see if there's 760 00:34:40,560 --> 00:34:42,040 an improvement, and then I would repeat. 761 00:34:42,480 --> 00:34:44,679 So I would continue to outline episodes. 762 00:34:44,679 --> 00:34:46,560 I would continue to be more intentional with the way I'm 763 00:34:46,560 --> 00:34:49,719 presenting information, continue to get feedback, continue to 764 00:34:49,719 --> 00:34:54,360 devote my attention and focus. And then you repeat in this 765 00:34:54,360 --> 00:34:56,040 framework, the deliberate practice framework. 766 00:34:56,040 --> 00:34:59,680 You repeat until conscious incompetence becomes unconscious 767 00:34:59,680 --> 00:35:02,200 competence, which I thought was kind of like a fun, interesting 768 00:35:02,200 --> 00:35:04,280 way to explain that. So until the weakness that 769 00:35:04,280 --> 00:35:07,320 you're aware of becomes something that you're no longer 770 00:35:07,320 --> 00:35:08,680 aware of because you're so good at that. 771 00:35:08,880 --> 00:35:12,240 And if you're like this, like not very fun way to approach my 772 00:35:12,240 --> 00:35:15,360 goals and a lot of work, it's true, deliberate practice is 773 00:35:15,360 --> 00:35:18,160 more effortful and less enjoyable, something that takes 774 00:35:18,160 --> 00:35:21,440 a lot of time and attention and mental and physical effort. 775 00:35:21,680 --> 00:35:24,000 But this is how we get better. This is how we actually 776 00:35:24,000 --> 00:35:28,400 measurably improve in our goals. And if you did the grit scale 777 00:35:28,400 --> 00:35:30,920 beginning this episode or you know, you're a gritty person, a 778 00:35:30,920 --> 00:35:33,520 little fun fact is that gritty kids enjoy deliberate practice 779 00:35:33,520 --> 00:35:35,080 more. So you will enjoy this. 780 00:35:35,160 --> 00:35:37,960 And the other positive thing on the other side of this is that 781 00:35:37,960 --> 00:35:40,040 there are two positive experiences that come from this, 782 00:35:40,040 --> 00:35:42,120 and that is getting better and performing your best. 783 00:35:42,120 --> 00:35:45,640 And deliberate practice allows us to get to those two positive, 784 00:35:45,640 --> 00:35:48,040 subjectively enjoyable and experiences. 785 00:35:48,360 --> 00:35:51,120 And then in addition to deliberate practice, there are a 786 00:35:51,120 --> 00:35:54,080 couple of other things that influence who becomes an expert. 787 00:35:54,080 --> 00:35:56,600 And one of the takeaways from this class is that experts are 788 00:35:56,600 --> 00:35:59,880 made, they're not born. Talent is innate, how quickly we 789 00:36:00,120 --> 00:36:04,120 acquire skills, but the effort we put towards those skills and 790 00:36:04,240 --> 00:36:06,880 how we achieve them based on the effort we're applying to those 791 00:36:06,880 --> 00:36:10,880 skills is dependent on us. So experts are made, they're not 792 00:36:10,880 --> 00:36:12,120 born with. It's malleable. 793 00:36:12,120 --> 00:36:13,880 We have an ability to engage with that. 794 00:36:13,880 --> 00:36:18,320 And so the other things that allow us to achieve and become 795 00:36:18,320 --> 00:36:21,600 experts in these areas is devoted teachers and family 796 00:36:21,600 --> 00:36:23,800 support. Having people in your corner, 797 00:36:24,040 --> 00:36:26,440 holding you accountable, supporting you, that is another 798 00:36:26,440 --> 00:36:27,520 thing that they found in research. 799 00:36:27,520 --> 00:36:30,440 That is a strong predictor of who becomes an expert and 800 00:36:30,440 --> 00:36:32,120 becomes highly successful in their field. 801 00:36:32,240 --> 00:36:35,440 Also, the amount and the quality of practice is correlated with 802 00:36:35,440 --> 00:36:37,960 the level of expertise. So again, deliberate practice 803 00:36:37,960 --> 00:36:41,320 versus just passively doing something will impact how good 804 00:36:41,320 --> 00:36:44,240 you get at something. Experts also look at how they 805 00:36:44,240 --> 00:36:46,360 analyze things wrong. So how are they thinking about 806 00:36:46,360 --> 00:36:48,920 things inefficiently? How was their goal not quite 807 00:36:48,920 --> 00:36:51,040 right? How are they approaching this 808 00:36:51,040 --> 00:36:52,680 test rock? How are they solving this 809 00:36:52,680 --> 00:36:55,560 problem inefficiently? They think about how they're 810 00:36:55,560 --> 00:36:58,440 thinking about things. Not just did they get the thing 811 00:36:58,440 --> 00:37:00,680 right or wrong, they also improve the skills that they 812 00:37:00,680 --> 00:37:02,880 have and extend the reach and range of them. 813 00:37:03,080 --> 00:37:06,400 So not just looking to acquire new skills and get better at all 814 00:37:06,400 --> 00:37:09,120 the things, but what skills you have and how can you improve 815 00:37:09,120 --> 00:37:12,280 those as much as possible. And then also coaches accelerate 816 00:37:12,280 --> 00:37:14,800 learning because they provide lots of feedback. 817 00:37:14,800 --> 00:37:17,760 So teachers and coaches have a really strong impact on allowing 818 00:37:17,760 --> 00:37:20,200 us to be experts. Again, we talked about how 819 00:37:20,200 --> 00:37:22,400 deliberate practice involves feedback. 820 00:37:22,640 --> 00:37:25,520 Coaches and teachers provide that feedback, which is a really 821 00:37:25,520 --> 00:37:27,000 important part of the learning process. 822 00:37:27,240 --> 00:37:29,520 And then the last thing we'll give you here with regard to 823 00:37:29,520 --> 00:37:32,360 improving and practicing is that if you cannot measure it, you 824 00:37:32,360 --> 00:37:34,720 cannot improve it. We talked about this with mental 825 00:37:34,720 --> 00:37:37,920 health when we're not measuring objectively our goals, like 826 00:37:38,160 --> 00:37:40,880 sleeping a certain number of hours every night, seeing our 827 00:37:40,880 --> 00:37:43,840 friends a certain amount of time every week, tracking our mood, 828 00:37:43,840 --> 00:37:46,480 tracking our behaviors, tracking the skills that we're using. 829 00:37:46,680 --> 00:37:50,480 We have no way to measure and observe objectively. 830 00:37:50,480 --> 00:37:53,880 Our mental health and mental health specifically has a really 831 00:37:53,880 --> 00:37:56,400 unique and interesting thing to set goals around because it is 832 00:37:56,400 --> 00:37:59,480 so subjective and our emotions can't necessarily be objectively 833 00:37:59,480 --> 00:38:02,480 measured super effectively. It can be really hard to say, 834 00:38:02,480 --> 00:38:04,280 have I gotten better? Have I improved? 835 00:38:04,280 --> 00:38:06,480 Do I feel like I'm recovering? Am I less depressed? 836 00:38:06,480 --> 00:38:08,560 Am I less anxious? Am I more happy? 837 00:38:08,560 --> 00:38:12,240 Like these things are really, really hard to measure and 838 00:38:12,240 --> 00:38:15,080 describe. And so again, making sure our 839 00:38:15,080 --> 00:38:17,720 goals are things that can be measured, otherwise we can't 840 00:38:17,720 --> 00:38:20,360 improve them. O there's a lot of things that 841 00:38:20,360 --> 00:38:22,360 we learned in this semester that I didn't touch on. 842 00:38:22,640 --> 00:38:26,160 We also touched on how to find mentors, how to pay it forward. 843 00:38:26,160 --> 00:38:29,000 How do we accept feedback? How do we ask for feedback? 844 00:38:29,120 --> 00:38:32,000 How can we create habits so that these things are more 845 00:38:32,000 --> 00:38:34,760 streamlined and less day-to-day decisions? 846 00:38:34,760 --> 00:38:37,520 How can we think about failure and stress more effectively so 847 00:38:37,520 --> 00:38:40,960 that we continue to persevere and continue on that course 848 00:38:41,160 --> 00:38:43,440 towards those larger goals? I don't want to throw too much 849 00:38:43,440 --> 00:38:45,120 at you. I've given you quite a lot of 850 00:38:45,120 --> 00:38:47,280 information, but I feel like we've really covered these 851 00:38:47,280 --> 00:38:49,520 basics. We talked about what is grit? 852 00:38:49,520 --> 00:38:51,840 What does it predict? What is it indicative of? 853 00:38:52,240 --> 00:38:54,520 How do we define it? We talked about how our values 854 00:38:54,520 --> 00:38:58,160 and interests impact our larger goals and how we can create a 855 00:38:58,160 --> 00:39:01,840 goal hierarchy to understand how we achieve these long term goals 856 00:39:01,840 --> 00:39:03,800 and how grit plays into that framework. 857 00:39:03,880 --> 00:39:07,440 We talked about how we set goals psychologically as humans, what 858 00:39:07,440 --> 00:39:09,920 makes us more likely to achieve our goals and how we can set 859 00:39:09,920 --> 00:39:13,440 ourselves up for success and the context we put ourselves in. 860 00:39:13,480 --> 00:39:16,840 We talked about how we actually do the thing, how we do those 861 00:39:16,840 --> 00:39:19,440 day-to-day actions that help us achieve those small goals, which 862 00:39:19,440 --> 00:39:22,640 in turn help us achieve those big goals, and what deliberate 863 00:39:22,640 --> 00:39:25,560 practices and how that can expedite the process of becoming 864 00:39:25,560 --> 00:39:27,280 an expert. And so I'm going to give you 865 00:39:27,280 --> 00:39:29,640 guys little summaries that I wrote from these different 866 00:39:29,640 --> 00:39:32,680 classes, the bullet point takeaways for you to internalize 867 00:39:32,680 --> 00:39:34,360 based on everything that we just talked about. 868 00:39:34,360 --> 00:39:38,320 South Grit is sustained passion and perseverance for a long term 869 00:39:38,320 --> 00:39:40,840 goal. Grit influences effort, whereas 870 00:39:40,840 --> 00:39:43,520 talent is the rate at which we improve with effort. 871 00:39:43,640 --> 00:39:46,360 Both are malleable and subject to change. 872 00:39:46,840 --> 00:39:49,600 Success is useful to be thought as as a journey. 873 00:39:49,600 --> 00:39:53,080 Again, we talked about like how we frame things as psychological 874 00:39:53,160 --> 00:39:55,280 force. So success think about it as a 875 00:39:55,320 --> 00:39:58,400 journey and appreciation for grit should highlight, not 876 00:39:58,400 --> 00:40:01,120 obscure the importance of context and opportunities. 877 00:40:01,120 --> 00:40:03,800 Our context and opportunities have a really big impact on how 878 00:40:03,800 --> 00:40:07,200 greatly we are and how many of these goals that we set for 879 00:40:07,200 --> 00:40:08,600 ourselves do we actually achieve. 880 00:40:08,600 --> 00:40:10,960 Finding our purpose is a lifelong journey. 881 00:40:11,240 --> 00:40:14,520 Goal hierarchies allow us to have more harmony. 882 00:40:14,840 --> 00:40:18,280 In our long term pursuits and they decrease conflict between 883 00:40:18,280 --> 00:40:21,520 different goals. Goal fusion is one way to make 884 00:40:21,520 --> 00:40:26,040 tedious activities less tedious. Self concordant goals reflect 885 00:40:26,080 --> 00:40:30,000 our deeper interests and values. Goals, including sub goals, 886 00:40:30,000 --> 00:40:33,640 direct our energy plans, specify what we're going to do and when 887 00:40:33,640 --> 00:40:36,280 we're going to do it. Being good at something is more 888 00:40:36,280 --> 00:40:39,120 than just talent, and the way that we become good at something 889 00:40:39,120 --> 00:40:42,320 is deliberate practice. There is always an easy and 890 00:40:42,320 --> 00:40:44,480 enjoyable alternative to deliberate practice. 891 00:40:44,480 --> 00:40:48,760 It's a hard choice to make and we can use habits which are more 892 00:40:48,760 --> 00:40:51,960 an autopilot response to cues rather than exercising 893 00:40:51,960 --> 00:40:54,160 self-control every time we're trying to achieve a goal. 894 00:40:54,400 --> 00:40:59,800 So that's our really abbreviated expedited 30,000 foot view of 895 00:40:59,800 --> 00:41:01,760 grit. What it is, how it applies to 896 00:41:01,760 --> 00:41:05,480 our life, what I learned this semester, how you can use these 897 00:41:05,480 --> 00:41:09,320 principles to be more gritty, find your passions, persevere 898 00:41:09,320 --> 00:41:12,840 more in pursuit of those passions, and achieve your 899 00:41:12,840 --> 00:41:15,600 goals. I want to thank Doctor Angela 900 00:41:15,600 --> 00:41:17,720 Duckworth for all that she taught us throughout the 901 00:41:17,720 --> 00:41:19,440 semester. All of this comes from her 902 00:41:19,440 --> 00:41:21,280 teaching and her research and her work. 903 00:41:21,520 --> 00:41:23,760 And straight for my notes from this class. 904 00:41:23,760 --> 00:41:26,560 It truly was so informative. A lot of this is also in her 905 00:41:26,560 --> 00:41:28,040 book. Like she mentioned in the Class, 906 00:41:28,040 --> 00:41:30,520 A lot of this is available online either in the literature 907 00:41:30,520 --> 00:41:32,640 or in pieces of content she's put out. 908 00:41:32,640 --> 00:41:34,640 So if you want to learn more, you can check out her book. 909 00:41:34,640 --> 00:41:37,440 I'll put it in the show notes. You can also watch her Ted talk, 910 00:41:37,640 --> 00:41:39,840 go to character lab, which is her lab where she shares this 911 00:41:39,840 --> 00:41:42,400 information more generally to the public. 912 00:41:42,400 --> 00:41:44,600 So there's a lot more research available and I really hope you 913 00:41:44,600 --> 00:41:46,840 guys enjoyed this. Definitely let me know, give me 914 00:41:46,840 --> 00:41:48,880 some feedback like we talked about in the episode. 915 00:41:48,880 --> 00:41:50,520 Do you like these style of episodes? 916 00:41:50,520 --> 00:41:54,080 Is it fun to kind of hear the distillation of an entire 917 00:41:54,080 --> 00:41:57,080 semester worth of course work? Learn about the psychological 918 00:41:57,080 --> 00:41:58,880 principles and how they can apply to your life. 919 00:41:58,880 --> 00:42:01,320 Let me know your thoughts, you want to hear more, if there's 920 00:42:01,320 --> 00:42:03,880 other topics you want me to dive into based on classes I've 921 00:42:03,880 --> 00:42:06,720 taken, and then if you guys have questions. 922 00:42:06,840 --> 00:42:08,880 And as always, make sure to share with a friend or family 923 00:42:08,880 --> 00:42:11,800 member, post about it on social media, all the things. 924 00:42:11,800 --> 00:42:13,560 I really appreciate it. It really helps with the 925 00:42:13,560 --> 00:42:17,120 podcast. Leave a review and I will talk 926 00:42:17,120 --> 00:42:19,720 to you guys next week. Thank you so much for listening 927 00:42:19,720 --> 00:42:21,640 to this week's episode of Sheep Persisted. 928 00:42:21,640 --> 00:42:24,120 If you enjoyed, make sure to share with a friend or family 929 00:42:24,120 --> 00:42:26,040 member. It really helps out the podcast. 930 00:42:26,400 --> 00:42:29,280 And if you haven't already, leave a review on Apple Podcast 931 00:42:29,280 --> 00:42:31,520 or Spotify. You can also make sure to follow 932 00:42:31,520 --> 00:42:34,760 along at at Sheep Persisted Podcast on both Instagram and 933 00:42:34,760 --> 00:42:36,680 TikTok. And check out all the bonus 934 00:42:36,680 --> 00:42:39,360 resources, content and information on my website, 935 00:42:39,560 --> 00:42:42,760 sheeppersistedpodcast.com. Thanks for supporting. 936 00:42:42,760 --> 00:42:44,600 Keep persisting and I'll see you next week.