Wholehearted living means engaging life from a place of worthiness. When we let go of shame, perfectionism, and “what will they think?”—we discover that our imperfections are not flaws, but gifts.🎁

🎁 Main Message

🦁 1. Courage is Showing Up with Your Whole Self💡 Stash Tip: Say “I don’t know” or “I need help” without apology. That’s courage.💔 2.  Shame Cannot Survive Empathy💡 Stash Tip: When shame strikes, ask: “What’s the story I’m telling myself?” Then share it with someone safe.🎭 3. Perfectionism Is a Shield, Not a Strategy💡 Stash Tip: Reframe mistakes as growth. Say, “I’m learning, not failing.”💖 4. Self-Compassion Beats Self-Criticism Every Time💡 Stash Tip: When you mess up, try this: “This is hard. I’m not alone. I’m doing my best.”🌱 5. Cultivate the 10 Guideposts for Wholehearted Living

🧠 Top Insights from The Gifts of Imperfection

Dr. Brown outlines 10 habits that help us thrive:<ul><li>Authenticity</li><li>Self-Compassion</li><li>Resilient Spirit</li><li>Gratitude & Joy</li><li>Intuition & Faith</li><li>Creativity</li><li>Play & Rest</li><li>Calm & Stillness</li><li>Meaningful Work</li><li>Laughter, Song, & Dance</li></ul>

🌱 5. Cultivate the 10 Guideposts for Wholehearted Living

<ul><li>Beating yourself up doesn’t make you stronger—it makes you hide.</li><li>Self-compassion is giving yourself the kindness you’d offer a friend.</li></ul>

💖 4. Self-Compassion Beats Self-Criticism Every Time

“Perfectionism is not the same as striving for excellence.”<ul><li>It’s a desperate attempt to avoid shame, judgment, and blame.</li><li>It’s exhausting—and it’s not protecting you.</li></ul>

🎭 3. Perfectionism Is a Shield, Not a Strategy

<ul><li>Shame says, “I’m not good enough.”</li><li>Empathy responds, “I’ve been there too.”</li><li>Speaking your shame to someone who holds space for it dissolves its power.</li></ul>

💔 2. Shame Cannot Survive Empathy

“Courage starts with showing up and letting ourselves be seen.”<ul><li>True courage isn’t dramatic—it’s being honest about who we are, even when it’s scary.</li><li>It’s choosing authenticity over approval.</li></ul>

🦁 1. Courage is Showing Up with Your Whole Self

“Owning our story and loving ourselves through that process is the bravest thing we’ll ever do.”“Authenticity is the daily practice of letting go of who we think we’re supposed to be.”“Imperfections are not inadequacies; they are reminders that we’re all in this together.”

💬 Favorite Quotes

You are enough. Not when you’re perfect. Not when you’ve achieved it all. Right now. As you are. Let go of shame and lean into the messy, real, beautiful truth of your life.

🪞 Final Takeaway

📘 The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are

NEW YORK TIMES BESTSELLER • This tenth-anniversary edition of the game-changing #1 New York Times bestseller features a new foreword and new tools to make the work your own. For over a decade, Brené Brown has found a special place in our hearts as a gifted mapmaker and a fellow traveler. She is both a social scientist and a kitchen-table friend whom you can always count on to tell the truth, make you laugh, and, on occasion, cry with you. And what’s now become a movement all started with The Gifts of Imperfection, which has sold more than two million copies in thirty-five different languages across the globe. What transforms this book from words on a page to effective daily practices are the ten guideposts to wholehearted living. The guideposts not only help us understand the practices that will allow us to change our lives and families, they also walk us through the unattainable and sabotaging expectations that get in the way. Brené writes, “This book is an invitation to join a wholehearted revolution. A small, quiet, grassroots movement that starts with each of us saying, ‘My story matters because I matter.’ Revolution might sound a little dramatic, but in this world, choosing authenticity and worthiness is an absolute act of resistance.”

books

Books

Dr. Brené Brown is a research professor at the University of Houston where she holds the Huffington Foundation – Brené Brown Endowed Chair at The Graduate College of Social Work. Brené is also a visiting professor in management at The University of Texas at Austin McCombs School of Business. She has spent the past two decades studying courage, vulnerability, shame, and empathy and is the author of five #1 New York Times bestsellers: The Gifts of Imperfection, Daring Greatly, Rising Strong, Braving the Wilderness, and her latest book, Dare to Lead.Brené hosts the Unlocking Us Podcast and the Dare to Lead Podcast. Her TED talk – The Power of Vulnerability – is one of the top five most viewed TED talks in the world with over 50 million views.

Brené Brown

The Gifts of Imperfection

Dr. Aditi Nerurkar, a Harvard-trained physician, presents a science-backed approach to managing stress and preventing burnout. Drawing from over two decades of clinical experience, she introduces five actionable “resets” designed to help individuals recalibrate their relationship with stress and enhance overall well-being.

📘 Book Overview

1. Get Clear on What Matters Most 2. Find Quiet in a Noisy World 3. Sync Your Brain and Your Body 4. Come Up for Air 5. Bring Your Best Self Forward

🔄 The 5 Resets

Cultivate a positive self-image and emotional resilience. Dr. Nerurkar recommends:<ul><li>Practicing gratitude by noting daily positive experiences</li><li>Engaging in self-compassionate self-talk</li><li>Seeking support when needed and acknowledging personal achievements</li></ul>These practices enhance self-esteem and emotional well-being.

5. Bring Your Best Self Forward

Regular breaks are essential for maintaining productivity and mental health. Dr. Nerurkar suggests:<ul><li>Scheduling short, frequent breaks throughout the day</li><li>Engaging in activities that promote relaxation and recovery</li><li>Setting clear boundaries between work and personal life</li></ul>These strategies help prevent burnout and maintain sustained focus.

4. Come Up for Air

Recognize the interconnectedness of mental and physical health. Dr. Nerurkar emphasizes:<ul><li>Engaging in regular physical activity to boost mood and cognitive function</li><li>Practicing mindfulness techniques, such as the “Stop-Breathe-Be” method, to enhance present-moment awareness</li><li>Maintaining a balanced diet to support brain health </li></ul>These practices foster resilience by aligning bodily functions with mental states.

3. Sync Your Brain and Your Body

In an era dominated by digital distractions, it’s crucial to establish boundaries. Dr. Nerurkar advises:<ul><li>Limiting screen time to reduce cognitive overload</li><li>Creating physical distance from devices, especially during rest periods</li><li>Implementing “digital detox” practices to reclaim mental clarity </li></ul>These steps help mitigate the effects of constant digital stimulation.

2. Find Quiet in a Noisy World

Identify and prioritize your core values and goals. Dr. Nerurkar recommends the MOST framework to guide this process:<ul><li>Motivating</li><li>Objective and measurable</li><li>Small enough to virtually guarantee success</li><li>Timely</li></ul>This approach helps shift focus from stressors to meaningful objectives.

1. Get Clear on What Matters Most

1- Stress as a Signal: View stress as an indicator that prompts necessary changes, rather than an adversary.2- Resilience Rule of Two: Implement no more than two significant changes at a time to avoid overwhelming the brain.3- Bookend Method: Establish routines at the beginning and end of the day to create structure and boundaries.

🧠 Key Takeaways

The 5 Resets offers a practical framework for individuals seeking to manage stress effectively and build resilience. By integrating these resets into daily life, one can cultivate a balanced and fulfilling lifestyle.

Offering

A concise summary of Dr. Aditi Nerurkar’s book, The 5 Resets: Rewire Your Brain and Body for Less Stress and More Resilience.

As seen on Good Morning America and The Today Show with Hoda and Jenna“The key is managing stress, so we can lead healthier, happier lives. The 5 Resets will help you do just that.”  — Katie Couric, Journalist and Founder and CEO, Katie Couric Media  "A masterful approach to rewire our brains and bodies from the inside out."    — Arianna Huffington, Founder and CEO, Thrive Global“The doctor everybody needs.”  — Mel Robbins, Host of the Mel Robbins PodcastFrom Harvard stress expert, nationally sought after speaker, and television correspondent Dr. Aditi Nerurkar comes a reimagined approach to overcoming your stress and burnout using five small but mighty mindset shifts.For Dr. Nerurkar, the common misperception of stress as “bad” needs reframing. Stress is a healthy biological phenomenon that helps us tackle life’s many demands. It becomes problematic when it’s out of tune with the frequency of our lives, resulting in burnout, fatigue, sleep disturbances, and many other physical symptoms. To bring stress back to healthy levels, Dr. Nerurkar offers her five science-backed mindset shifts, rooted in more than two decades of clinical experience, for when life gets hard:<ul><li>The First Reset: Get Clear on What Matters Most</li><li>The Second Reset: Find Quiet in a Noisy World</li><li>The Third Reset: Sync Your Brain and Your Body</li><li>The Fourth Reset: Come Up for Air</li><li>The Fifth Reset: Bring Your Best Self Forward</li></ul> Dr. Nerurkar illuminates why our everyday attempts at being “resilient”—like multitasking, sleeping less, and undergoing huge lifestyle overhauls—aren’t beneficial to our stressed brains. Instead, she prescribes practical, real-world solutions for our modern-day perils that are time efficient, cost-free, and can be applied to anyone’s life, including following the Resilience Rule of 2 (making no more than two changes at a time because doing more is unsustainable), accepting that multitasking is a myth (our brains are wired to do one thing at a time!), and adopting her Bookend Method (creating boundaries to honor our brain’s need for compartmentalization).The five mindset shifts, along with fifteen proven techniques, offer you a road map to change your relationship with stress, bring your biology back into balance, and feel calmer right now.

Dr. Aditi Nerurkar M.D.

The 5 Resets

No decision overload—one long-term pathway guided by Zen Master Henry Shukman .Includes daily sits and talks, grouped into retreats and trails—sequential learning rather than a menu of random practices

🔹 1. A Single, Structured Path

Henry Shukman brings 35+ years of practice, seamless fusion of mindfulness, Jhana, and Sanbo Zen .His tone noted for being warm, gentle, and encouraging, often described as deeply soothing and humanistic .

💬 2. Guided by a Compassionate Zen Master

•	Supports full spectrum: Mindfulness → Support → Flow → Awakening, with koans and non‑dual practices woven in .	•	Users report stronger presence, connectedness, and glimpses of insight beyond ego

🧠 3. Balanced Deepening of Practice

Free version includes first 12 guided sits; subscription unlocks full ~300+ sessions plus live events .Reviewers highlight improved consistency, less overwhelm, deeper inner calm, and a sense of having a true teacher by their side

✅ 4. Real Transformation with Simplicity

Clean, calming interface with 10/20/30‑minute timer options; focus is solely on guidance, no chimes or distractions .	•	Offers scholarship options for those who can’t afford subscription

🔧 5. Design & Accessibility

Rated ⭐4.9 on Android (~10K downloads), ⭐5.0 on iOS—high praise for structure, content, and emotional resonance .Users resonate with having “my teacher in my pocket”, built-in motivation, and coherent progression vs. scattershot app choices .

🗣️ Community & Reception (2025)

Depth over breadth: A progressive learning path that cultivates insight, resilience, and awakening.Human-centered guidance: Henry’s voice is personal, authentic, and nurturing.Built for growth: Guides practitioners through all four zones—mindful, connective, absorbed, and awakened.Simple & trusted design: No flashy extras, just meditation guidance with integrity and scholarship support.

📌 Why “The Way” Stands Out

This is aimed to introduce an application

🧘 The Way: Meditation App 

Mindfulness means paying attention, on purpose, in the present moment, and non-judgmentally. It’s about waking up to the full experience of life.

1️⃣ What is Mindfulness?

Being present helps break autopilot behavior. It cultivates awareness of thoughts, emotions, and body sensations, creating more freedom and peace.

2️⃣ The Power of Being Present

Formal practice includes meditation, body scans, and mindful yoga. Informal practice is bringing mindfulness to everyday activities like eating or walking.

3️⃣ Formal vs. Informal Practice

Mindfulness changes our relationship to stress and pain — we learn to observe and accept rather than resist, which reduces suffering.

4️⃣ Dealing with Stress and Pain

Approach each moment with openness and curiosity, as if seeing everything for the first time. This attitude enriches experience and reduces bias.

5️⃣ Beginner's Mind

Notice how often the mind labels things as good or bad. Mindfulness teaches us to acknowledge these judgments and let them pass without clinging.

6️⃣ Non-Judging & Acceptance

Mindfulness is about letting go of attachment to thoughts and outcomes. Instead of striving, one simply observes and allows things to be as they are.

7️⃣ Letting Go & Non-Striving

Practice mindfulness throughout the day: pause, take a breath, feel your body, listen deeply, and fully inhabit ordinary moments.

8️⃣ Daily Integration

Cultivate an attitude of kindness toward yourself and others. This transforms relationships and supports emotional healing.

9️⃣ Loving-Kindness & Compassion

Keep practicing. Mindfulness is simple but not always easy. Small moments of awareness add up to profound changes over time.

🔟 Jon’s Final Advice

overly simplified context of the course . you should watch it .

Jon explains how mindfulness can change your relationship with pain and dramatically reduce your suffering.

philosophy

Philosophy

religionandspirituality

Religion & Spirituality

mindfulness

Mindfulness

health

Health

meditation

Meditation

Mindfulness, Pain, and Suffering

Key Themes: Creation, divine order, human dignity, free will, disobedience, sin, and separation.Summary: God creates the universe and humanity. Adam and Eve’s disobedience introduces sin into the world. Stories like Cain and Abel, the Flood (Noah), and the Tower of Babel show humanity’s early struggles and divine judgment.

📖 1. Creation & the Fall (Genesis 1–11)

Key Figures: Abraham, Isaac, Jacob (Israel), JosephSummary: God calls Abraham to form a covenant—promising descendants, land, and blessing to the nations. This covenant carries through his lineage. Joseph’s story brings the Israelites to Egypt.

🏞️ 2. The Patriarchs & the Covenant (Genesis 12–50)

Key Themes: Deliverance, law, worship, identitySummary: Moses leads Israel out of Egyptian slavery. At Mount Sinai, they receive the Law (Torah), including the Ten Commandments. God forms a holy people set apart to live in covenant faithfulness.

🛐 3. Exodus, Law, & Nationhood (Exodus – Deuteronomy)

Key Events: Conquest of Canaan, monarchy (Saul, David, Solomon), division of the kingdom, exileSummary: Israel enters the Promised Land, but cycles of faithfulness and rebellion mark their history. Prophets call the people to justice, mercy, and covenant loyalty. Eventually, both kingdoms fall and are exiled.

👑 4. Promised Land, Kings, & Prophets (Joshua – Malachi)

Key Books: Psalms, Proverbs, EcclesiastesSummary: These writings explore worship, suffering, love, morality, and life’s meaning. They offer poetic prayers, deep wisdom, and philosophical reflections on faith and existence.

✨ 5. Wisdom, Poetry & Reflection (Job – Song of Songs)

Key Message: God becomes human in Jesus Christ to fulfill prophecy, restore relationship, and offer salvationSummary: Jesus teaches love, heals the broken, challenges injustice, dies on the cross, and rises from the dead. His life fulfills Old Testament prophecy and inaugurates the New Covenant.

✝️ 6. Jesus the Messiah & the Gospel (Matthew – John)

Key Events: Pentecost, growth of the early Church, letters to communities, apocalyptic visionSummary: The Holy Spirit empowers the Church to spread the Gospel. Paul and others write letters to encourage believers. Revelation offers hope in ultimate renewal: God will dwell with His people in a new heaven and earth.

🌍 7. Church, Mission, & New Creation (Acts – Revelation)

Bible

“From the moment we are born, we are taught to conform.”🔑 Core Insight:Girls are conditioned to be obedient, selfless, attractive, and accommodating. These traits become internalized shackles, distancing women from their inner voice.🧘‍♀️ Integration Practices:Daily Journal Prompt: Where today did I silence myself to be likable or polite?Mantra: “I release the need to be good. I choose to be real.”

The Prison of the “Good Girl” Conditioning

Dr. Shefali outlines ego archetypes women develop to feel safe:The Martyr: Lives for others, suppresses her needs.The Perfectionist: Controls everything to feel worthy.The Victim: Internalizes powerlessness.The Rescuer: Gains identity from helping.🔑 Core Insight:Each mask was once a survival strategy—but now it becomes a block to authenticity.🔧 Practice:Write a letter from your dominant ego archetype (e.g., “Dear Real Me, I took over when we were 7 because…”).Then write to it, with compassion, explaining how you’re ready to reclaim your truth.

The Ego Masks We Wear

“Women are taught that anger is ugly—but it’s sacred fire.”🔑 Core Insight:Repressed anger becomes depression, anxiety, or resentment. When acknowledged, anger becomes a compass for boundaries, dignity, and truth.🔥 Practices:Somatic Release: Beat a pillow, scream in a safe space, dance wildly—channel and feel it.Art Prompt: Paint your anger in red, orange, black—let your brush speak for you.Boundary Mantra: “I choose what enters and leaves my space.”

Embracing Anger as a Sacred Messenger

“You are not only a mother, a wife, a daughter. You are consciousness itself.”🔑 Core Insight:Women lose themselves in roles society glorifies: the perfect mother, the loyal wife, the obedient daughter. Reclaiming identity requires letting go of societal labels.💃 Integration:Reclaim Your Body: Sensual movement, mirror work, self-touch, reclaiming pleasure on your terms.Write a “Role Liberation” Letter: “I am not just your ____. I am _____.”

Motherhood, Sexuality & Roles We Didn’t Choose

“Awakening is not about becoming someone new. It’s about unbecoming who we are not.”🔑 Core Insight:Liberation requires radical responsibility—letting go of blame, stepping out of victimhood, and aligning with soul integrity.🕊️ Practices:Morning Self-Honesty Check-In:Where am I lying to myself today?What truth wants to be honored?Mirror Work: Look yourself in the eye. Say aloud: “I am not broken. I am waking up.”

Radical Responsibility & Spiritual Awakening

“An awakened woman is not perfect. She is powerful.”🔑 Core Insight:Living awakened means making decisions from soul alignment, not fear. It means creating boundaries, saying no, and following intuition even when it’s messy.🌿 Daily Awakening Checklist:✅ I said yes to myself.✅ I expressed one truth unapologetically.✅ I caught one ego pattern.✅ I rested without guilt.✅ I felt my feelings fully.✅ I created something (words, food, space, laughter, etc.).

Rebirth & Living in Sovereignty

This book isn’t just a read—it’s a mirror and a portal. Dr. Shefali calls women to burn the old scripts and write their own story—bold, awake, and sovereign.

🌈 FINAL WORDS

A Radical Awakening is a call to shed egoic roles, reject patriarchal pressures, and awaken to your authentic self. It provides a roadmap for women to step into sovereignty—grounded in awareness, self-compassion, and courageous inquiry.

Book Summary: A Radical Awakening by Dr. Shefali Tsabary

“Your voice is an instrument—learn to play it intentionally.”By simply becoming aware that how you speak (tone, pace, pause, pitch) is more influential than what you say, your communication begins to shift. People respond to presence, rhythm, and feeling—this awareness alone changes how you’re heard.

Goal: Unlock awareness of your voice as your most powerful tool.Learn to identify volume, pitch, tone, and pace in your everyday speech.Exercise: Record yourself reading a short paragraph three ways: flat, expressive, intentional.Reflection: How does each version make you feel? How would it make others feel?

Voice Awareness — The Instrument Within

Goal: Move from reactive speech to purposeful communication.Practice setting a clear communication intention before you speak.Ask: “What experience do I want the listener to have?”Drill: Speak on a random topic with the goal of evoking curiosity, then trust, then inspiration.

Speaking with Intent — Not Habit

Goal: Harness timing and silence to command attention.Learn to pause before key points.Use 2-second silences to reset the listener’s mind.Exercise: Say something powerful and pause. Let it land. Notice the tension and release.

The Power of Pause & Silence

Goal: Learn how dynamic delivery keeps people engaged.Practice using contrast in voice: loud/soft, fast/slow, bright/serious.Integrate body language shifts with voice changes for deeper impact.Challenge: Deliver a 60-second story using 3 clear vocal contrasts.

Contrast Is Charisma

Goal: Speak like a performer, show up like a leader.	•	Mirror work: Practice eye contact, open posture, and facial expression.	•	Daily Drill: Deliver a greeting or introduction as if on a stage.	•	Identify a “power pose” you can adopt before big conversations.

Presence = Performance

Goal: Build deep communication confidence through reflection and refinement.Replace “I hope they like me” with “I hope I serve them well.”Rehearse with feedback: film yourself, review posture, tone, and clarity.Create a weekly journal with these prompts:What did I say well this week?Where did I disconnect from my voice?What one tweak will I apply next time?

Rewire Confidence Through Repetition

Vinh explains that people often unknowingly push others away with a monotone, dominating, or overly rehearsed speaking style. The real issue isn’t content—it’s how you make others feel when you speak.

Core Concept: Communication = Influence + Perception

Talking without breaksNot allowing others room to speakSpeaking in one tone or energyThis isn’t dominance—it’s insecurity disguised as confidence.

Key Mistake: “Monopolizing the Conversation”

He introduces the idea of the “vocal toolbox”:Pace: Slow down to emphasize meaning.Tone: Match emotional nuance.Volume: Quietness can be more powerful than loudness.Silence: A strategic pause builds respect.

Vocal Mastery: More Than Speaking Clearly

Many think confidence is being loud or assertive. Vinh reframes this:“Confidence is grace under pressure—it’s when you can pause, invite others in, and speak like you’re worth being heard without proving it.”

The Illusion of Confidence

Drawing from his magician background, Vinh compares good communication to stage presence:You don’t just speak—you perform.Movement, breath, and eye contact matter just as much as words.

Performance as Presence

He emphasizes that the quality of your speaking reflects:Your self-awarenessYour beliefs about your own worthYour ability to manage emotion while engaging others

Mindset Training = Speaking Upgrade

<ol><li>Record yourself speaking and analyze your energy shifts.</li></ol>	2.	Practice one-minute talks using contrast (fast/slow, soft/loud).	3.	Read aloud intentionally, playing with voice control.	4.	Meditate before conversations to increase emotional clarity and reduce nervous filler words.

✨ Practical Shifts

Inspiration was derived from this podcast. Following content is subjective because it is my personal reflection of it. Thanks for your attention and time 🎩

Speaking with confidence isn’t a gift, it’s a skill - Vinh Giang reveals the blueprint to mastering the art of communicationVinh Giang is an award-winning entrepreneur, part-magician, and full time communication coach. He runs masterclasses and has helped thousands of people improve their communication and vocal skills.In this conversation, Vinh and Steven discuss topics such as, the top speaking mistake that makes people ignore you, small mistakes that make you unlikeable, how to effortlessly speak with power and confidence, and the number one word to avoid to be taken seriously.00:00 Intro02:15 Why Do You Do What You Do?04:12 How Much Will This Information Change Your Life?06:28 The Importance of Communication in Your Life and Career09:17 How Easy Is It to Make a Radical Change in Your Communication Skills?10:57 What's the Biggest Change People Experience?11:56 How Cracking Your Communication Will Change Your Life12:59 Why Should People Listen to You?18:47 Three Ways to Change How You're Perceived by Others20:28 What Is Vocal Image and How Does It Help Us?23:00 How Melody Evokes Emotions27:31 How to Know If You're Overdoing It30:55 The Importance of Pauses in Your Speech35:03 What Volume of Voice Signals Confidence?36:46 Create Emotion With Your Voice37:25 Gesticulating With Your Face41:31 The Storytelling Formula43:56 VAKS: Relive a Story, Don't Report It!47:22 Run These Techniques in the Real World50:30 Is There a Voice Tone That Makes People Dislike You?52:59 Practical Steps to Know If You're Good at Speaking57:34 Remove the Clutter Words From Your Speaking1:02:37 Ads1:03:33 What to Do Before You Go on Stage1:05:20 Warm Up Your Mouth and Tongue1:06:20 The Power of Body Language1:13:34 If You Want to Be Influential, You Need to Do This1:14:32 How to Interact Online1:19:45 Our Identity Stops Us From Growing1:21:37 Accents and How to Correct Them1:25:06 There Are No Limits to What You Can Do1:29:21 How to Deal With Bullies1:33:27 How to Start a Powerful Conversation With Someone1:37:53 Ads1:39:57 Small Talk1:42:18 What to Do If People Interrupt You at Work?1:44:58 Why You Should Mimic People's Body Language1:46:20 What Is F-O-R-D? Holding Conversations for Longer1:52:15 Are There Real Introverts and Extroverts?1:53:13 Social Anxiety1:55:19 Contextual Confidence2:01:39 I Do It All for My Son2:04:57 My Parents Gave Up Their Money to Become Monks2:11:37 The Endless Pursuit of More2:20:23 What Is One Thing You Know Is True Even If You Can't Prove It?Follow Vinh:Instagram - https://g2ul0.app.link/gTz0zXL4xRb YouTube - https://g2ul0.app.link/gTL4XuN4xRb Website - https://g2ul0.app.link/owpA9uP4xRb Vinh’s Free Communication Resources -  https://gifts.vinhgiang.com/doac Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook Get your hands on the Diary Of A CEO Conversation Cards here: https://bit.ly/conversationcards-mpFollow me:https://g2ul0.app.link/gnGqL4IsKKbSponsors:Shopify - https://shopify.com/bartlettPerfectTed - https://www.perfectted.com with code DIARY40 for 40% offWHOOP - https://JOIN.WHOOP.COM/CEO Learn more about your ad choices. Visit megaphone.fm/adchoices

podcasts

Podcasts

A few years ago I was a broke, university dropout, living in a studio-flat in a rough area. At 18 I started a company which would eventually become "Social Chain" - an industry leading marketing company. At 26 the company was generating $600m a year in revenue. At 27 I resigned as CEO, and launched 'The Diary Of A CEO' podcast with the simple mission of un-filtering success and giving you the knowledge you need to create the life you want. Thank you for listening. My New Book: https://smarturl.it/D IG: https://www.instagram.com/steven LI: https://www.linkedin.com/in/stevenbartlett-123

The Diary Of A CEO with Steven Bartlett

The Public Speaking Expert: This Speaking Mistake Makes People Ignore You! These Small Mistakes Make You Unlikeable!

Volume: Use dynamic shifts to engage attention.Pace: Slow down to create impact. Speed up to show urgency.Pitch & Tone: Vary to signal emotional shifts.Pause: Silence creates anticipation and focus. “We judge ourselves by our intentions. Others judge us by our behavior—and voice is the behavior of thought.”

Your Voice Is an Instrument — Learn to Play It

Most people speak from habit.High performers speak with clarity, purpose, and strategy.Ask before speaking: “What experience do I want to create?”

Speak with Intent, Not Habit

Eye contact, posture, gestures, facial expressions = more important than words.Use intentional body language: Open gestures = trustStillness = authorityMovement = emphasis

Visual Communication Is 55% of Your Message

Vinh teaches 5 core “vocal characters” to shift energy: The Leader – Calm, slow, confidentThe Friend – Warm, empatheticThe Teacher – Structured, clearThe Entertainer – Playful, expressiveThe Warrior – Bold, intense, commanding You can mix and match these depending on your message.

Practice Vocal Archetypes

Stories engage emotion + memory + imagination.Key Story Formula: Hook: Spark curiosity or tensionStruggle: Introduce conflictTurn: Reveal insight or surpriseResolution: Deliver transformation or lesson

Storytelling Is Influence

Rehearse with energy, emotion, and variation.Repetition without intention = mechanical delivery.Mirror work and recorded playback are essential tools.

Intentional Rehearsal, Not Rote Repetition

What others perceive is the truth they walk away with.Frame your presence: First impressions matterBe conscious of how you’re being seen, not just what you say

Perception = Reality

Surprise is persuasive.Shift expectations by changing tone, volume, and energy mid-talk.Contrasts create rhythm, keep listeners alert.

Influence Through Contrast

It’s not natural. It’s trained.Charisma = energy + presence + confidence + listening.Your ability to make someone feel seen = magnetic influence.

Charisma Is a Skill

Use camera like eye contact.Exaggerate vocal and facial expressions to transmit energy.Build a digital “stage”: sound, light, posture, framing.

Virtual Presence Is Trainable

Communication is not about perfection.It’s about connection, authenticity, and consistency.Mastering communication changes your results, your relationships, and your reality.

Mindset Threaded Throughout

Mastered from magic, stagecraft, and human psychology

quick notes

Insight: Grit is not talent. It’s the blend of passion and perseverance sustained over the long term. Effort counts twice: Talent × Effort = SkillSkill × Effort = Achievement 🧭 Recalibration #1: From Natural Ability Worship to Effort Mastery “I stop overvaluing talent. I double down on consistent effort.” Prompt:➤ Where have I been hiding behind talent instead of developing skill through deliberate practice?

What is Grit, Really?

Insight: Passion is not a sudden flame—it’s interest maintained over years. Real passion looks boring from the outside and obsessive from within. 🧭 Recalibration #2: From Fickle Pursuit to Devotional Curiosity “I feed my passion like a sacred flame—not a fleeting spark.” Prompt:➤ What pursuit do I return to again and again, regardless of success or recognition?

Passion is Consistency, Not Intensity

Insight: Perseverance isn’t heroic bursts of action. It’s showing up when it’s hard, tedious, or uncertain. Gritty people finish what they start. 🧭 Recalibration #3: From Sprinting to Sustainable Showing Up “I don’t stop because it’s hard. I slow down and keep going.” Prompt:➤ Where do I consistently quit just before it gets meaningful?

Perseverance is Stamina, Not Spikes

Insight: Grit is not fixed. It can grow with purpose, practice, hope, and belonging. The four elements that nurture grit are learnable. 🧭 Recalibration #4: From Static Identity to Growth Orientation “I train grit like a muscle—not inherit it like an eye color.” Prompt:➤ What habit or environment today is quietly making me grittier—or softer?

The Grit Score is Changeable

Insight: Purpose transforms struggle into service. Grit grows fastest when personal meaning aligns with a contribution to others. 🧭 Recalibration #5: From Self-Centered Goals to Service-Driven Grit “I do it not only for me, but for something bigger than me.” Prompt:➤ How does what I’m doing today connect to someone else’s better future?

Purpose Gives Grit Its Meaning

Insight: Deliberate practice is uncomfortable, focused, and feedback-rich. Gritty people seek out struggle because they understand its value. 🧭 Recalibration #6: From Practice Avoidance to Struggle Embrace “I don’t rehearse comfort—I practice challenge.” Prompt:➤ What skill am I willing to improve deliberately, even if it means being bad at it today?

Practice Makes Permanent

Insight: Grit thrives in environments where it’s the norm. Gritty cultures (families, teams, schools) model, expect, and celebrate perseverance. 🧭 Recalibration #7: From Solo Effort to Grit-Minded Ecosystem “I seek, build, and contribute to a culture that sharpens perseverance.” Prompt:➤ Who around me models grit—and how can I make that my standard?

Culture Shapes Grit

“Enthusiasm is common. Endurance is rare. Grit is choosing to fall in love with the climb.”

💡 Closing

GRIT: The Power of Passion and Perseverance by Angela Duckworth, distilled into:

✅ 7 Key Sections
🎯 7 Personal Recalibrations (to develop unshakable grit)

In this instant New York Times bestseller, pioneering psychologist Angela Duckworth shows anyone striving to succeed—be it parents, students, educators, athletes, or business people—that the secret to outstanding achievement is not talent but a special blend of passion and persistence she calls “grit.” Drawing on her own powerful story as the daughter of a scientist who frequently noted her lack of “genius,” Duckworth, now a celebrated researcher and professor, describes her early eye-opening stints in teaching, business consulting, and neuroscience, which led to the hypothesis that what really drives success is not “genius” but a unique combination of passion and long-term perseverance. In Grit, she takes readers into the field to visit cadets struggling through their first days at West Point, teachers working in some of the toughest schools, and young finalists in the National Spelling Bee. She also mines fascinating insights from history and shows what can be gleaned from modern experiments in peak performance. Finally, she shares what she’s learned from interviewing dozens of high achievers—from JP Morgan CEO Jamie Dimon to New Yorker cartoon editor Bob Mankoff to Seattle Seahawks Coach Pete Carroll. Among Grit’s most valuable insights: *Why any effort you make ultimately counts twice toward your goal *How grit can be learned, regardless of I.Q. or circumstances *How lifelong interest is triggered *How much of optimal practice is suffering and how much ecstasy *Which is better for your child—a warm embrace or high standards *The magic of the Hard Thing Rule Winningly personal, insightful, and even life-changing, Grit is a book about what goes through your head when you fall down, and how that—not talent or luck—makes all the difference.

The Gifts of Imperfection

The 5 Resets

🧘 The Way: Meditation App

Mindfulness, Pain, and Suffering

Bible

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