excellence, actually

What role should work play in your life? How hard should you be working? And how can you do it in a way that's sustainable over years, or even decades? These aren't simple questions to answer, even if both the "grind like crazy to get ahead" and the "find your bliss" sets tell you that they are. Today, we've enlisted the help of Cal Newport to discuss healthy ways to think about how hard, meaningful work might fit into your life. You'll learn the difference between hard work and work that’s hard to do, why taking lessons from exceptional outliers might hurt more than help, a three-question heuristic that’ll help you evaluate tradeoffs between work and life, and how knowing your maximum effective dose can change how you think about exertion.Unedited transcript: https://docs.google.com/document/d/1ztEstpIhcaz7tCYne9QRxa4rtXH6kVnnCQEDx8rtIU0/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 "excellence, actually," do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidPocketCasts

The stories we tell ourselves shape our reality, heavily influencing our decision-making, behavior, and ability to bounce back from challenges. Which is why it's important to identify the "narrative values" that help frame the story of your life. These are the words that will impact how we show up in the world, and how we interpret what happens to us, affecting both our psychological and biological responses. Today, we discuss simple ways to identify the narrative values that are most important to you, the relationship (and important differences) between values and goals, and how to use values to help you navigate everyday life. Plus: the fascinating science showing how your brain is a prediction machine, and why acting on our values is even more important during times when we're feeling apathetic about them.Unedited transcript: https://docs.google.com/document/d/1ItRYor3-fvXuMW6bFY_oqT2A4kHxFdyS8Ibrzl3Eoy0/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

We spend a lot of time on this podcast talking about how to achieve success in your own personal pursuit of excellence, but we don't spend all that much time talking about what happens after that: how do you sustain it? That's the question facing Cooper Lutkenhaus, a 16-year-old who recently ran a blazing 1:42 in the 800-meter race at the USA Outdoor Track and Field Championships, who provides the launching pad for today's discussion. But it's a question relevant to any of us, whether you've already reached some heights of success or you're still climbing to get there. (And we've even got some thoughts for those who feel like they've been climbing, without success, for too long.) Today’s episode is all about the strategies and habits of turning a moment of greatness into long-term excellence. We discuss structuring practice (and play) to facilitate encouragement and engagement, navigating both short-term and long-term feedback loops, staying true to intrinsic motivation rather than external rewards, and much more.Unedited transcript: https://docs.google.com/document/d/1NDKG39rLl64NR8jU0SBWbXTkaLdvJOmJjEyC13s2ioM/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

Since we launched "excellence, actually," we've gotten a bunch of questions from listeners and members of The Growth Equation Academy. So today we're answering four of your most pressing questions. (1) Where is the line between productive preparation and preparation that is done purely to curb anxiety about an upcoming event? (2) How should we transition between important tasks or deep work periods without leaking energy or focus? (3) How to turn down an overactive mind-body threat or alarm system? (4) What role does the efficiency of A.I. have in our pursuits of excellence? As always, we're giving you the most effective, time-tested strategies and practices we've found to deal with each of these issues.Unedited transcript: https://docs.google.com/document/d/16x-xU0RrAIx8PhBBlNWJb6RndmYnZLvjjsSjGajhWvs/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

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

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

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

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

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