Advertise on podcast: You Are Heroic with Brian Johnson

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Play the next best move.   Whether you're ahead or behind, focus on the action right in front of you. Don't get complacent when things are going well or panic when they aren't. Stay present, trust your training, and make your next move your best move.   #Heroic #PlusOne #Focus

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-pntv   👇 Get my Notes on Positivity for FREE to follow along: → https://go.heroic.us/positivity   Brian is back at the chalkboard with the ultimate playbook for unlocking human flourishing and breaking negative cycles: Positivity by Barbara Fredrickson. Written by one of the world's leading social psychologists, this book reveals the science behind why positive emotions aren't just feel-good states—they broaden our awareness, build life-changing resources, and create an upward spiral of well-being. If you are tired of languishing, feeling stuck in self-criticism, or looking to tip the emotional scales in your favor, this episode is for you.   Grab the book on Amazon: → https://amzn.to/4kZQQ4U   ⏱️ Chapters: 0:00 — Introduction: Discover the Upward Spiral 2:06 — Idea 1: The 3:1 Positivity Ratio (Flourishing vs. Languishing) 5:43 — Idea 2: Broaden and Build (The Evolutionary Purpose of Positive Emotions) 7:14 — Idea 3: The 10 Positive Emotions & Cutting Your Kryptonite 10:40 — Idea 4: Buoyancy (Balancing Levity and Gravity) 11:50 — Idea 5: Your Best Possible Self in 10 Years 14:55 — Summary & Plus One: Moving from Theory to Practice to Mastery   🧠 The big shift: Reaching a flourishing state requires a 3:1 ratio of positive to negative emotions, but the fastest way to get there isn't just forcing more positivity—it's eliminating unnecessary negative triggers and mental kryptonites. Ground your optimism in reality with true emotional buoyancy, allowing genuine positive emotions to broaden your mindset and build durable life skills.

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Turn irritation into appreciation.   When something small frustrates you, pause and look at the bigger picture. Instead of focusing on what someone didn't do, remember all the ways they show up and serve the people they love. Use life's little annoyances as reminders of how blessed you really are.   #Heroic #PlusOne #Gratitude

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Chase your curiosity.   Grit isn't just about working hard and pushing through. It's also about finding something you care deeply enough about to pursue for years. If you're struggling with motivation, explore what genuinely fascinates you and let that passion fuel your perseverance.   #Heroic #PlusOne #Passion

🚀 Take Heroic OS for a free 7-day spin, see what changes: → https://go.heroic.us/os-pod-plus1   Today's +1: Mastery isn't a straight line.   Growth comes with plateaus, setbacks, and sudden bursts of progress. When your improvement feels stalled, keep training, trust the process, and remember that the next breakthrough may be closer than you think. Focus on making today a masterpiece.   #Heroic #PlusOne #Growth

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Win the ultimate game.   Celebrate the big wins, but pay attention to the little moments that reveal someone's character. Whether it's a fist bump for a bat boy or a genuine celebration of someone else's success, remember that being a good human is the real victory.   #Heroic #PlusOne #Love

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Master your body to help master your mind.   Fidgeting, slouching, and other physical habits can influence how you feel and perform. Notice what your body is doing when pressure builds, then reset your posture and practice calm, confident composure.   #Heroic #PlusOne #Mindset

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-pntv   👇 Get my Notes on The Golden Rules by Bob Bowman for FREE to follow along: → https://go.heroic.us/the-golden-rules   In this episode of Philosopher's Notes TV, Brian is back at the chalkboard to unpack the ultimate playbook for world-class excellence and athletic mastery.   We invite you into the virtual classroom to look inside the Philosopher's Note on The Golden Rules by Bob Bowman.   Subtitled Finding World-Class Excellence in Your Life and Work, this book delivers an extraordinary, science-backed method written by the legendary swim coach behind Michael Phelps—the most decorated Olympian in history. Far beyond just training elite athletes, it reveals how to dream big, build a high-performance game plan, and turn daily practice into a symphony of excellence. If you are tired of settling for average, making excuses, or coasting through your potential, this episode is for you.   If you are ready to quit holding back, step out of your comfort zone, and go all-in on pursuing true world-class mastery, this episode is your roadmap!     Grab a copy of the book on Amazon here: → https://amzn.to/4ixidnt   ⏱️ Chapters: 0:00 — Introduction: Finding World-Class Excellence in Your Life and Work 1:10 — Meet Bob Bowman & The Michael Phelps Olympic Connection 2:15 — Idea 1: The Method (10 Rules for World-Class Success) 5:12 — Idea 2: Dream Big (Mapping Out a 15-Year Vision for an 11-Year-Old) 7:16 — Idea 3: The Game Plan (High, Hard Goals Matching Your Vision) 8:50 — Idea 4: Re-inventing Yourself & The Jim Collins Fog 12:22 — Idea 5: Conductors of Excellence (Martin Luther King Jr.'s Street Sweeper) 14:38 — Summary & Plus One: Moving from Theory to Practice to Mastery     🧠 Deep Dive: The Core Concepts Dream Big & Build the Game Plan: Bob Bowman is famous for taking an 11-year-old Michael Phelps and mapping out a detailed 15-year Olympic roadmap. But a big vision is useless without a systematic game plan to match it. True champions set specific, high, hard goals and write out their daily protocols with uncompromising consistency—showing up at the pool every single day, whether it's Christmas, Thanksgiving, or a birthday.   The Symphony of Excellence: Whatever your role in life, performing it with complete commitment turns hard work into an art form. As Martin Luther King Jr. famously declared in his life's blueprint speech, if it falls to your lot to be a street sweeper, sweep streets like Michelangelo painted pictures, like Shakespeare wrote poetry, or like Beethoven composed music—so well that all the hosts of heaven and Earth pause to say, "Here lived a great street sweeper who swept his job well."

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Hunt for awesome and celebrate it.   Behind everyday services are real people putting in effort that often goes unnoticed. Before leaving a review, pause to consider the person on the receiving end, and when someone does a great job, take a moment to recognize and celebrate their effort.   #Heroic #PlusOne #Gratitude

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Expect challenges, then turn your mistakes into lessons.   When you assume something will be easy, it's easy to panic when things don't go as planned. Expect obstacles, review what went wrong, and extract a lesson you can apply next time. Every mistake is an opportunity to get better if you're willing to learn from it.   #Heroic #PlusOne #Growth

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-pntv   👇 Get my Notes on The Confident Mind for FREE to follow along: → https://go.heroic.us/the-confident-mind   Brian is back at the chalkboard with the ultimate playbook for peak performance and unshakeable self-belief: The Confident Mind by Nate Zinsser. Written by West Point's lead performance psychologist who trained three generations of soldiers, Olympians, and Super Bowl champions, this book delivers a battle-tested framework for building genuine confidence. If you are tired of overthinking, second-guessing your abilities, or choking under pressure, this episode is for you.   Grab the book on Amazon: → https://amzn.to/3vQdHL4   ⏱️ Chapters: 0:00 — Introduction: The Confident Mind 1:35 — Idea 1: Defining Confidence (Bypassing Conscious Thought) 6:14 — Idea 2: The Psychological Bank Account (Past, Present, & Future) 9:00 — Idea 3: The 4 Pillars of the Inner Citadel 13:06 — Idea 4: Mine Your Past (The Top 10 Hero Bars) 16:50 — Idea 5: Embrace Imperfection (Destructive Perfectionism vs. Optimalism) 20:04 — Summary & Plus One: Moving from Theory to Practice to Mastery   🧠 The big shift: Real confidence isn't a vague feeling—it's a sense of certainty that allows you to bypass conscious thought and execute automatically. Stop making withdrawals by dwelling on past failures. Instead, make daily deposits into your psychological bank account, mine your past for hero bars, and embrace human imperfection so you can show up at your absolute best.

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/os-pod-plus1   Today's +1: Teach your philosophy by living it.   Your kids pay far more attention to what you do than what you say. Practice wisdom, discipline, love, and courage in the everyday moments, and let your actions show them what it means to live your philosophy.   #Heroic #PlusOne #Parenting

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/heroic-os-app   Today's +1: Talk to yourself like a warrior. Don't just listen.   When the little voice in your head starts telling you that you can't do it, don't automatically believe it. Choose an empowering mantra like "I've got this!" and repeat it when you need to reconnect with your confidence and bring forth your best.   #Heroic #PlusOne #SelfTalk

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/heroic-os-app   Today's +1: Cultivate charisma through Presence, Power, and Warmth.   Give people your full attention, develop the self-mastery to show up at your best, and let them feel your genuine kindness and care. Bring all three together, ground them in virtue, and use your influence in service of something bigger than yourself.   #Heroic #PlusOne #Charisma

🚀 Start your FREE 7-day trial of Heroic OS: → https://go.heroic.us/heroic-os-app   👇 Get the Notes on The Power of Showing Up by Dan Siegel and Tina Payne Bryson for FREE to follow along: → https://go.heroic.us/the-power-of-showing-up   In this episode of Philosopher's Notes TV, Brian is back at the chalkboard to unpack why showing up predictably, not perfectly, is the single most powerful thing you can do for your kids. We invite you into the virtual classroom to look inside the Philosopher's Note on The Power of Showing Up by Dan Siegel and Tina Payne Bryson. Subtitled How Parental Presence Shapes Who Our Kids Become and How Their Brains Get Wired, this book is a deeply researched, deeply human guide from a Harvard-trained psychiatrist and neuroscientist who has shaped Brian's own parenting journey for over 20 years. There are no perfect human beings, and you will not be the first. If you're ready to stop chasing perfection and start showing up predictably for the people who matter most, this episode is your roadmap!   Grab a copy of the book on Amazon here: → https://amzn.to/45ThohU   ⏱️ Video Chapters & Big Ideas Explored: 0:00 — Cold Open: There Are No Perfect Human Beings 0:36 — Introduction: The Power of Showing Up 2:32 — Idea 1: You Don't Need to Be Perfect, Just Predictable 5:14 — Idea 2: The Four S's (Safe, Seen, Soothed, Secure) 8:21 — Idea 3: Show Up, Show Up, Show Up (Creating a Coherent Narrative) 10:55 — Idea 4: Make Deposits in Your Relational Trust Fund 12:16 — Idea 5: History Is Not Destiny 13:35 — Summary & Plus One: Moving from Theory to Practice to Mastery   🧠 Deep Dive: The Core Concepts You Don't Need to Be Perfect, Just Predictable: As Abraham Maslow observed, there has never been one single perfect person, and none of us will be the first. Dan and Tina's core message is to stop chasing perfection and start showing up predictably instead. When you fall short, repair, let it go, and show up for the next moment. It is not about never missing, it is about being predictably awesome. The Four S's: For kids to develop secure attachment, they need to feel safe, seen, soothed, and secure. One of the simplest, most powerful ways to help your kids feel seen is to put your phone away when they come to you with a bid for connection. That single habit shows your kids, your spouse, and everyone around you that they matter more than the screen.