Dr Maks's Key Ideas from Innercise
by John Assaraf

Resilience isn’t suppressing emotions—it’s feeling fear or stress and moving forward anyway. Innercises build this emotional muscle.

Action Tip: When stressed, take 10 deep breaths and visualize yourself calmly handling the situation.

Visualization isn’t just daydreaming—it’s a science-backed Innercise that programs your subconscious for success. Picture your goals in vivid detail daily.

Action Tip: Spend 3 minutes each morning imagining your ideal day—include sights, sounds, and feelings for maximum impact.

Your inner narrative shapes your reality. Replace “I can’t” with “I’m learning how” to shift your brain’s focus to growth.

Action Tip: Catch negative self-talk today and rephrase it into a positive, actionable statement. Write it down for reinforcement.

Your subconscious runs 95% of your actions. Innercises like affirmations help reprogram this autopilot to align with your goals.

Action Tip: Create a 1-sentence affirmation (e.g., “I am confident and capable”) and repeat it 10 times morning and night.

Fear is a brain signal you can calm. Use slow, rhythmic breathing to lower stress and regain control during tough moments.

Action Tip: Inhale for 4 seconds, hold for 4, exhale for 4. Do this for 2 minutes when anxiety strikes to reset your mind.

Small, consistent Innercises compound over time, like interest in a bank. Dedicate 5 minutes daily to mental practices for lasting change.

Action Tip: Schedule a 5-minute Innercise session (e.g., gratitude or goal visualization) at the same time each day to build a habit.

Your brain can see failures as growth chances. Use Innercises to shift your perspective and find lessons in every challenge.

Action Tip: Write down a recent setback and list 1–2 ways it helped you grow. Review this to train your brain for resilience.

Confidence is built by reinforcing positive neural connections. Practice Innercises like recalling past wins to boost self-belief.

Action Tip: List 5 achievements you’re proud of. Read them aloud daily to wire your brain for confidence.