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Happy Thursday folks!

Here is my favorite passage of the week, two quotes and book of the week with two important lessons to ponder on:

Passage of the Week:

Late American basketball player, coach and author George Raveling on the power of listening:

Two Quotes:

Book of the Week with 2 Important Lessons:

The book of the week is Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change by Nicole Vignola.

It’s not you, it’s your brain.

Well written, clear and engaging read. In this book, you’ll learn the fundamentals of how to rewire your brain, which will enable you to design new habits, shift your mindset and reverse unwanted behaviors to create the best version of yourself.

If you experience habits and behaviors that are holding you back from reaching your fullest potential, from procrastination to poor sleep hygiene to endlessly seeking perfection, this book will help you recognize that you can change.

Uncover the neuroscience behind why we are both programmed toward certain behavioral patterns and are also capable of transforming them, rich with evidence-based neuroplasticity methods and neuroscientist Nicole Vignola’s wise advice. Rewrite your inner narrative in three steps with the neurotoolkit for everyday life: (Ditch the Negative, Shift Your Narrative and Boost the Positive).

Here are two important lessons from the book:

1) The Power of Your Thoughts:

Thoughts can create new pathways in your brain and that can strengthen or weaken a belief about yourself. Our words can trap us behind walls, and it’s only when we start breaking the pattern of behaviors that we can begin to realize we can be anyone we want to be outside of the box we’ve put ourselves in. If you perpetuate a negative narrative about yourself, you’re reinforcing and strengthening these beliefs about yourself.

To change this, we have something called metacognition, the ability to think and observe our thoughts. Metacognition can be a powerful tool for managing negative thoughts by enabling us to recognize, understand and regulate our thinking patterns. Journaling is a great tool to help remove the emotional load from thoughts and beliefs. This is because when we journal, we have to use complete sentences, unlike when we are ruminating. Journaling also helps us create a narrative around the issue that’s upsetting us, and this is a perfect example of when creating a narrative can help us focus on the positive aspects of our lives while helping reduce anxiety, rumination and the emotional load we carry when engaging in negative self-talk.

Our beliefs can change our perception of the world around us and how we interpret it. The way you speak to yourself dictates your mood, your habits, your body language and how you present yourself to the world.

2) Do not use your phone first thing in the morning.

During the transition from sleep to wakefulness your brain is in a relaxed mental state. Your brain gradually shifts from the slower-wave brain waves to higher brain frequencies as you become more aware of your surroundings but are still in a somewhat drowsy or relaxed state. You’ll find that you’re in a more dreamy, meditative and creative state of mind, opening up a world of possibility. But by grabbing your phone first thing in the morning, you’re skipping this essential and wonderful brain state. You have all day to be on your phone, why not capitalize on this special moment of peace and tranquility in the morning?

Checking your phone and exposing yourself to potentially overwhelming information and notifications can disrupt this relaxed state and shift your brain into a more alert and stimulated mode. Taking time in the morning without your phone allows for a moment of mindfulness, introspection or reflection on the day ahead, aligning with contemplative aspect of being in a dreamy wakeful state, whereas doom-scrolling first thing promotes reward-seeking behavior early on.

Engaging in a morning routine that doesn’t involve immediate phone usage (like reading a book, walking, running) encourages a more relaxed and focused start to the day. It’s important to be mindful of the information and stimuli we expose ourselves to in the morning, as it can shape our mindset and outlook for the day.

Books I am currently reading:

1929: Inside the Greatest Crash in Wall Street History and How It Shattered a Nation by Andrew Ross Sorkin. With 1929, Sorkin delivers an immersive, electrifying account of the most pivotal market collapse of all time with lessons that remain as urgent as ever. More than just a history, 1929 is a crucial blueprint for understanding the cycles of speculation, the forces that drive financial upheaval, and the warning signs we ignore at our peril.

Mark Twain by Ron Chernow. Pulitzer Prize-winning biographer Ron Chernow illuminates the full, fascinating, and complex life of the writer long celebrated as the father of American literature, Mark Twain. Great read so far!