Table of Contents

PREFACE

States vs. Traits: Tools in Our Toolbox

Climate vs. Weather

CHAPTER 1: F*ck Your Feelings

Can’t = Won’t

95% of Decisions Are Made Based on Feelings

Reflection Questions

Activities

CHAPTER 2: Feelings – Mental Experiences of Body States

Feeling Invincible

What Are Feelings and Emotions?

Reflection Questions

Activities

CHAPTER 3: Running the Show – The Battle Between Our Prefrontal Cortex and Limbic System

Marshmallows and the Ulysses Pact

Reflection Questions

Activities

CHAPTER 4: Polyvagal Theory and Heart Rate Variability

Get More Play

The Polyvagal Theory

Reflection Questions

Activities

CHAPTER 5: The Gut – Our Second (or Maybe First) Brain

The Gut: Our Second (or Maybe First) Brain

The Chemicals in Our Brain (and Gut)

Reflection Questions

Activities

CHAPTER 6: Brain Waves

That’s the Yoga

Brain Waves

Reflection Questions

Activities

CHAPTER 7: Mindset – Upgrade Your Operating System

Dream (and Fail) Like a Kid

The Magic Happens Outside of Our Comfort Zone

Reflection Questions

Activities

CHAPTER 8: Master Your Actions. Control Your Future

Faking It

Time Management

Time Management and Productivity

Reflection Questions

Activities

CHAPTER 9: Habits of High Performers

Success Leaves Footprints

Reflection Questions

Activities

APPENDIX 1: My Nine Go-To “Tools” to F*ck My Feelings

ONE: #MTC. Move the Motherf*cking Chains

TWO: Music

THREE: “I’m f*cking awesome”

FOUR: Play

SIX: Take a Cold Shower

SEVEN: Gratitude

EIGHT: Float

NINE: Remind Myself of my Personal Agreement (The Darkness Contract)

APPENDIX 2: Putting it All Together – The Perfect Day

APPENDIX 3: A Few Of My Favorite Books and Resources

Acknowledgements

References