excellence, actually

It's the end of the day and you're finally ready to shut down, unplug from work, relax, or go to sleep—except your mind won't stop racing. You're wiped, but your brain and body are still vibrating. Maybe this doesn't just happen at the end of the day, but during breaks throughout it, or maybe you notice it when you've finally gotten to the weekend or a vacation and still can't turn off. This is restless exhaustion, and it seems to be the status quo of our modern world. It's a disconnect between your energy (which is low) and your activation (which is high). So the usual solution of being told to "relax" doesn't work. What you need are a set of tools and changes to your environment that help you downshift your nervous system. That's what we're giving you today. We talk about how restless exhaustion came to be and why it's triggered by the modern world, differentiate between type 1 and type 2 restless exhaustion, and give you the actionable strategies to help you navigate both and get to a state where you can actually rest.Unedited transcript: https://docs.google.com/document/d/1r1LCdHT0Lq49LVrEMlAHukxcDXzWktu4Y5puScv5Tfg/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

At some point, we will all face discomfort, be it psychological or physical, at work or in a workout. But we do often get to choose how to handle that difficulty: Can we work through it? And if so, how? Or is it a case where fighting it actually makes it worse? If we can’t work through it, can we continue to perform at a high level despite the discomfort? Today’s episode is all about giving you the most effective, time-tested tools we’ve come across to help you answer those questions. We discuss how to shift your focus by zooming in and out; the self-talk trick you can use to give yourself some psychological distance; a more effective way to label your emotions so that you can better navigate them; and the surprisingly effective acceptance mantra when every other tool fails and you’ve got not choice but to take the difficult thoughts or feelings along for the ride.Unedited transcript: https://docs.google.com/document/d/1irbBlDcSa0uqLoG8w6OJtnITDnIz7Du6msCRx2EWEm8/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Just about everyone has been caught thinking that some big achievement would fulfill them—only to get there and realize it didn't. This is the Achievement Trap, and it's so sticky that even those who are well-versed in its trickery still find themselves following into its clutches. But there's another way, one that was exemplified by golf's #1 ranked player Scottie Scheffler during a recent press conference that went viral. It involves a different type of fulfillment, one that we explore in depth on today's episode. We break down what we think people got wrong about Scheffler's comments, what it reveals about our societal ideas of greatness, how to balance ambition with acceptance, and differentiate between outside-in and inside-out success.Unedited transcript: https://docs.google.com/document/d/141phkbxVVQyiaWZSCCkL-gF8SGMZTG8GWBSBO1wuAPA/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

We believe it's important to do hard things. In fact, as your may know, Steve wrote a book with that very title. But there's a difference between taking on challenges that lead to meaningful growth, and meaningless suffering for likes and validation. That difference is often lost in the performative world of social media. Today's episode is about giving you the skills to build true resilience. We differentiate between purposeful and purposeless difficulty, discuss whether or not the "comfort crisis" is real, introduce a modern affliction we're calling "Zombie burnout," detail Hans Selye's pioneering research on stress (and how its impact on our bodies is determined, in large part, by the meaning we give it), and show you how to apply concepts like "Right Effort" and "The Moat of Low Status."Buy "Do Hard Things" by Steve Magness: https://www.stevemagness.com/do-hard-things/Unedited transcript: https://docs.google.com/document/d/13lH47HlWg0Y99fZktUPqK5R3pD-Jq8w0Vxg_98d0xbg/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Today, we're taking exception with a couple ideas you often see passed around in the health and wellness space: that balance is achievable (or even desirable), and that obsession is unhealthy. To be truly excellent in a pursuit, it's going to require a level of hyper fixation or single-mindedness that is often maligned, and that will draw energy from other areas in your life. The key is to build systems into your life that keep your constructive or productive obsession from becoming destructive. We discuss the tools you need to do just that. You'll learn about the importance of separating effort from external validation, establishing daily or weekly non-negotiable activities and support systems to prevent burnout, employing the 48-hour rule after success and failures, and understanding the difference between dynamic and static balance.Unedited transcript: https://docs.google.com/document/d/10MMRRbfEuzMtB2-aDf0Wf3nfv0aJ_T-ltj8dLwl_TyU/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Here's a phrase we often come across: “Comparison is the thief of joy.” This is absolutely true! Unfortunately, we’re biologically wired to seek status and recognition, and with that evolutionary need comes comparison. It’s inevitable. So today, instead of telling you not to compare, we’re giving you the practical tools that will allow you to do it in a healthy way. You’ll learn about the game-changing distinction between being known versus being recognized that could transform how you think about status; we’ll talk about how to do build an authentic identity and value system in a world that’s obsessed with status and personal branding; and we’ll break down the ways to seek recognition that will leave you feeling inspired rather than drained.Link to an unedited transcript: https://docs.google.com/document/d/1Nv-nN6fGyBvp-WaKTYlsQ6PgjNa3TLo6fbW5L7iFve0/edit?usp=sharingJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you enjoyed this episode of "excellence, actually," do us a huge favor: subscribe—and text three people about one of the insights or tools from today's show so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

On the inaugural episode of our rebranded podcast "excellence, actually," Steve Magness, Brad Stulberg, and Clay Skipper discuss the rebrand of the show (previously FAREWELL), define what they mean by excellence, and show how it's available to all of us—starting with three counter-intuitive but significant mindset shifts that will help you in the pursuits that matter to you most, and that make you into the person you want to be. Not to be confused with the performative nonsense that is peddled online by grifters and influencers, these are the evidence-based systems that work for the best in the world, the tools that make them (and will make you) excellent, actually.Transcript: https://docs.google.com/document/d/1TVnQlUGqeqG8FOrMbFgJWXRvyQt9fpKmGZFhOKjdPZk/edit?usp=sharingJoin The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you enjoyed this episode of "excellence, actually," do us a huge favor: subscribe—and text three people about one of the insights or tools from today's show so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

We all know we need to take breaks to allow ourselves to rest and recover, both physically and cognitively. But it can be especially hard to do when we feel like we need to keep pushing. So today, we're tackling that problem: What would it look like to design our days around sustainable rhythms rather than maximum output—and how do we do this while still meeting real-world demands? We talk about how to deal with the anxiety and guilty that can come with taking a break (and feeling behind); give you effective strategies to take both micro/daily breaks and macro/seasonal breaks; and talk about ways to think about building rest and recovery into a long-term path to sustainable success.**ANNOUNCEMENT**: Next week, the podcast will be relaunched as "Excellence, Actually." Subscribe now so that the show still shows up in your feed. If you search for the show, make sure you search "Excellence, Actually."Link to read an unedited transcript: https://docs.google.com/document/d/1IhnkVxNQuL8u_cDf3VVT_KEVQlaiAl5z9yqI3sw4qZ8/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/ Hosted on Acast. See acast.com/privacy for more information.

How do you know when to persevere through a rough patch—and when to give up entirely? And if you do decide to push through, what are the most effective tools to bolster your resilience and get you through to the other side? That's what we're breaking down on today's episode. We'll help you recognize when to continue striving despite setbacks and when it's wiser to avoid the sunk cost fallacy, stop, and pivot. Plus: we'll get into what we get wrong about quitting in today's world more generally. Then, we'll walk you through tips and strategies to build your grit: when to zoom in vs. zoom out, how take the next play mentality, and where you can employ frameworks like "strategic laziness" or H-A-L-T.Link to an unedited transcript: https://docs.google.com/document/d/1TD8pyDn4rYq9I6-PyxlmJpkeOgGTtaUZVA7BUP-sJEI/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Exercise isn't just a way to better yourself physically. In fact, through our years of running, competing, and working out, we've found some of exercise's greatest gifts to be the lessons it teaches us about ourselves and about life. Here we are sharing nine of our favorites that you'll find useful whether you exercise or not: how to stay patient, how to relax when things get hard, how to create some space between you and your thoughts, how to take the long view, how to be curious, how to stay out of the way when things are going well, and more.Unedited transcript: https://docs.google.com/document/d/1DJZGaakGcLkHxt_laQBHEuyCkjGTlo1npCbhIlYEe7g/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

David Ricks first competed in a powerlifting competition in 1981, when he was 21 years old. At 66, he is still competing. Along the way, he's won 13 world championships, 32 national championships, and 71 world records. You might say he knows a thing or two about mastery, excellence, and sustaining both over a long period of time. Today, he shares his training routines, the importance of setting reasonable goals, and how he balances life, work, and lifting. Ricks emphasizes the necessity of listening to one's body, maintaining a healthy attachment to the sport, and adhering to disciplined yet flexible plans.Link to an unedited transcript: https://docs.google.com/document/d/1lKSppNA2f74MKzHtgfRujsE6oxy0arjQ2ULE0SnoBIQ/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

By some estimates, the voice in your head can spew up to 4000 words per minute, making it all the more important that we learn how to live with it. This can be especially hard when it's loud and critical, which (maybe you've noticed) it has a tendency to be at some of the most inopportune times: right before an important event. Today we discuss strategies for turning your inner critic into an inner coach before, during, and after a key performance. We discuss the neuroscience behind self-talk, its impact on your overall health and well-being, practices to reframe negative thoughts and to productively deal with failure, and the effect of the internet and cultural environment on our inner voices.Books cited during this episode: "Chatter" by Ethan KrossIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Why are some people disciplined and others aren’t? It’s not because of an innate character trait, but because disciplined people have simply trained the skill of being disciplined. Today we break down how to do that by discussing how motivation and inspiration can (and often do) get in the way of discipline, the power of routines and constraints, strategies to embrace the discomfort of just getting started, the difference between positive and negative freedom, and the role that identity plays in discipline. Plus: dealing with the dread that comes from that one item on your to-do list that you can't ever get around to—and how to finally get around to doing it!Unedited transcript: https://docs.google.com/document/d/1qkMtWyUf5j3lSQiQ2baOyUPXfUyQGIg8oSSda_tVFas/edit?usp=sharingIf you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

This is the second of two episodes we're devoting to the topic of masculinity. Last week, in part one, we spoke with Richard Reeves about how changing ideas of what it means to be a man have left many men feeling adrift. Today, Brad, Steve, and Clay discuss that episode, reflect on some clips from a few other voices who've thought deeply about this issue, and open a conversation about potential solutions or ways forward. They talk about why the masculinity crisis is really a crisis of meaning, mattering, and mastery; highlight problems with the concept of the "alpha" male, particularly as its portrayed online; discuss pathways to meaningful socialization and personal growth; and propose expanding opportunities for genuine human connections as essential to counteracting the destabilizing effects of screens and the internet. Together, we can chart a better path forward for us all. Check out "The Crisis of Masculinity, and Why It Matters For All of Us (Part 1)" here: https://podcasts.apple.com/us/podcast/116-the-masculinity-crisis-and-why-it-matters-for-all/id1505257676?i=1000705663607If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Over the next two weeks, we're going to be exploring the topic of masculinity—more specifically, how changing ideas of what it means to be a man have left many men feeling adrift, and what a path to a more positive masculinity might look like, particularly amid a backdrop of hyper-productivity, optimization, and toxic influences like Andrew Tate. Today's show features an interview with Richard Reeves, author of "Of Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do About It," who is one of culture's leading thinkers on these issues. Together, we explore one of our time's most pressing questions: How do we make better men without hindering societal progress and gender equality?If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

You've got questions, we've got answers. Today, we dive into listener emails and voicemails to answer some of your questions.1) Can you give me a minimalist daily health checklist?2) How do I tell the difference between a rut and burnout?3) What do "good" breaks actually look like? 4) How do I stay committed to long-term goals when short-term stuff always gets in the way?If you have a questions for us, send an email to clay.growtheq@gmail.com or call our voicemail at ‪(646) 893-9503‬.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

In the world of sport and performance, a lot is made of executing under pressure. "Don't choke," we often say. However, what is perhaps more impressive (not to mention realistic) is being able to bounce back from choking. (In some ways, this is what Rory McIlroy displayed in his Masters victory this past weekend, winning in a one-hole playoff after a couple of big misses—and, to be fair, many more great makes—on the back nine.) Resilience isn't about never crumbling under pressure, but about building yourself back up before falling into a complete spiral or meltdown. So today we offer strategies to help rebound from mistakes, discuss the physiological and psychological dynamics of choking, highlight stress inoculation practices for performance training, share "reset and refocus" rituals, and explain ways to reframe success internally.Subscribe to The Growth Equation newsletter: https://thegrowtheq.com/newsletters/geq/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

As we often say, people have a tendency to drastically overestimate what they can do in a day and drastically underestimate what they can do in a year, particularly these days when so much of our world is oriented towards instant gratification. So today we're talking about the art of sustainable success and how to play the long game. We discuss how to overcome the difficulties of setting (and sticking to) big goals, strategies for staying disciplined and trusting your plan, ideas about how to build in short-term checkpoints, and ways you can hone the ability to zoom in on day-to-day progress while maintaining a longer perspective.Join The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Today we're breaking down confidence. We discuss what it is (earned self-belief) and what it isn't (bravado, arrogance, positive thinking, or the absence of doubt and insecurity); how to build and maintain it; the cons (and some surprising pros!) of delusional confidence; how to keep from tipping over into complacency or arrogance; and practical steps to get your mojo back after a slump.Join The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.

Today, we talk about how to navigate life and athletic performance amidst stress. We discuss the impact of mental and emotional stress on physical performance, and share personal anecdotes and scientific insights on the interplay between cognitive stress and physical endurance, including effects on the immune system and cortisol levels. We've also got some practical advice on adjusting training intensity, work tasks, and daily routines during high-stress periods, and break down how to set realistic expectations about what you can do, prioritize what's important, and best apply stress management tools.Join The Growth Equation Academy today. 40% off for a limited time!https://the-growtheq-academy.mn.co/If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts Hosted on Acast. See acast.com/privacy for more information.