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Episode #60: From Unchecked Emotions to Emotional Mastery (Part 3)
In the final part of this mini-series on Unchecked Emotions, Martin Lopez explores how to move from recognizing and managing emotional triggers (discussed in Part 2) to taking intentional action and celebrating wins, creating a path toward emotional mastery.Key Takeaways:
Mindful Action: Once you've gained control over emotional reactions by recognizing triggers, you have the power to choose how you respond. By focusing on outcomes that align with your values, you transform emotions from reaction to intentional action. Martin references Viktor Franklâs wisdom, emphasizing the space between stimulus and response as the moment of choice.
Curiosity and Empathy Over Reaction: Using curiosity allows you to consider what's important to you and respond thoughtfully. This approach helps turn potential regret into moments of celebration, where you connect with your highest self rather than defaulting to knee-jerk reactions.
Strengthening Emotional Willpower: Building this skill over time helps you manage intense emotions when "big triggers hit." With practice, your response becomes rooted in values and virtues, aligning with the best version of yourself.
Choosing Empathy Over Anger: Martin encourages listeners to practice empathy, especially in frustrating scenarios, like getting cut off in traffic or dealing with miscommunication at work or home. This shift allows for grace, preserving relationships and turning conflicts into positive outcomes.
The Power of Celebration: Martin stresses that celebrating small wins is crucial. Celebrations act as an emotional anchor, signaling to your brain that intentional responses are valuable and reinforcing them over time. This cycleâTrigger, Connect, Act, & Celebrateâfuels emotional resilience and intentional living.
Conclusion: Through this process, you build a resilient, mindful approach to emotions, empowering you to respond consciously and enrich your interactions. By choosing empathy, pausing, and celebrating growth, you craft a more intentional and fulfilling life.
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Episode #59: Breaking the Cycle of Unchecked Emotions (Part 2): In this episode of the Human Performance Mastery Daily Podcast, host Martin Lopez focuses on breaking the cycle of unchecked emotions and preventing them from ruling our actions and decisions.
The discussion builds on the idea that our emotional reactions often stem from survival instincts, like the âfight, flight, or freezeâ response. While this is helpful in real danger, it often misfires in everyday situations, creating a cycle known as Trigger-React-Regretâwhere something triggers us, we react impulsively and later regret our behavior.
To break this cycle, Martin introduces The Curiosity Theory, a method summarized as Trigger, Connect, Act, & Celebrate. Hereâs a breakdown of the initial steps:
Trigger: When triggered, take a moment to breathe and get curious. This pause helps interrupt the automatic reaction, allowing time for a more thoughtful response.
Connect: This step is broken into three parts:
Observations: Separate facts from the stories you tell yourself. For example, instead of interpreting someone cutting you off in traffic as a personal insult, acknowledge the neutral fact: a car changed lanes without signaling. This reduces emotional escalation.Feelings: Identify the emotions youâre experiencing without judgment. Recognize if itâs anger, frustration, or disappointment, acknowledging these emotions as signals rather than reactions.Needs: Every emotion points to an unmet need. You gain clarity on why you feel this way by identifying what need is lackingâlike respect or safety.This approach allows you to respond thoughtfully instead of impulsively, moving from reactive to proactive behavior. In the next episode, Martin promises to cover the final stepsâAct and Celebrateâto complete the process of mastering emotional responses.
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Episode #58 â The Destructive Power of Unchecked Emotions (Part 1)
In this episode of the Human Performance Mastery Daily Podcast, host Martin Lopez explores the profound impact of unchecked emotions on personal and professional relationships. He begins by acknowledging that emotions like anger, frustration, and disappointment are natural responses to lifeâs challenges but warns that losing control of them can have destructive consequences.
Lopez discusses two key functions of emotions:
Fuel for action â Emotions can either ignite or suppress our ability to take action.Directional guides â Emotions act as signals, helping us navigate our mental and emotional states.However, when we allow our emotions to control us rather than using them intentionally, they can become damaging. Lopez highlights how emotions, particularly negative ones, can be used to create influence in communication. Raising one's voice or showing frustration may demand attention and signal urgency, but over time, this can evolve into manipulation, where emotional outbursts become the default strategy for getting what we want.
A significant concept introduced is "undeclared agreements," unspoken, unhealthy patterns in relationships that form when one party continually uses emotional outbursts as a communication tool, and the other person silently tolerates them. Over time, these undeclared agreements foster an unhealthy dynamic, often going unnoticed until the relationship is significantly damaged.
Lopez emphasizes that unchecked emotions not only harm relationships but also damage the person expressing them, damaging self-control and well-being.
To break this cycle, Lopez invites listeners to tune into the next episode (#59), where he will introduce a model for managing and overcoming destructive emotional patterns in communication.
Key Takeaways:
Unchecked emotions can destroy relationships and personal health.Emotional outbursts can become manipulative and habitual, forming unhealthy "undeclared agreements."It's crucial to recognize and break these patterns before they cause lasting damage.Lopez encourages listeners to strive for emotional mastery to maintain healthier relationships and a sense of self-control.
Until next time, keep striving for greatness!!!
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#57 - The #1 Excuse for Not Meditating:
Your mindset is your greatest tool for success, but how often do distractions, negative thoughts, and limiting beliefs keep you from reaching the heights youâre capable of? In each episode, Martin dives into the mental roadblocks that keep people stuckâwhether itâs mastering focus, overcoming self-sabotage, or breaking free from outdated habits that no longer serve you.
One of the biggest misconceptions about personal development, especially when it comes to mindfulness and meditation, is the belief that it's about silencing the mind. In reality, it's about learning how to work with your thoughts, finding clarity through the noise, and using that mental focus to propel your performance to new levels.
Through expert coaching, actionable strategies, and proven techniques, Martin will guide you to:
Harness the power of Automatic Random Thoughts (ARTs) instead of being controlled by themMaster the STEs (See the Experience) method, allowing you to observe your thoughts without getting attached, giving you the freedom to focus on what matters mostBreak free from old patterns and create new, intentional habits that lead to greater success and personal growth.Build a resilient, growth-oriented mindset that allows you to tackle challenges head-on and thrive under pressure.This podcast is for anyone looking to push past their limits, enhance their performance, and step into the best version of themselves. Whether leading a team, launching a project, or striving to take your career to the next level, Human Performance Mastery Daily offers the daily insights you need to perform at your highest level and achieve lasting results.
Itâs not just about working harderâitâs about mastering the internal game. With practical tools and mindset shifts, you can break through the mental barriers that hold you back and take control of your life.
If you're ready to unlock the clarity, focus, and mental strength needed to live the life youâve always envisioned, this is the podcast for you.
Join Martin Lopez and thousands of driven individuals on a journey to mastering their minds and maximizing their performance.
Start your day with intention.
End it with results.Until next time, keep striving for greatness!!!
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Episode #57: Doing vs. Being
In today's fast-paced world, we often prioritize constant action and productivity, but this relentless focus on "doing" can come at a cost. To achieve long-lasting success and fulfillment, it's essential to balance "doing" with "being."In this episode of the Human Performance Mastery Daily Podcast, host Martin Lopez discusses the powerful concept of balancing "doing" with "being" for high achievers.
While society glorifies constant hustle and actionâoften leading to burnout and disconnectionâMartin emphasizes the importance of grounding oneself in values and self-awareness.
By embracing "being," individuals can avoid the emotional toll of endless action and find true fulfillment. He advocates for balancing action with intentional reflection, mindfulness, and authenticity, which ultimately leads to greater clarity, creativity, and joy in both personal and professional life.Key Takeaways:
Excessive focus on doing... can lead to burnout and an identity crisis.Balancing "doing" with "being" fosters deeper connections, fulfillment, and creativity.Being present and intentional helps individuals align their actions with their true desires.Reflect on your purpose and integrate both doing and being for a more fulfilled life.Practice:
Reflect on whether you're just "doing" or if you're also "being" and seek to balance both for a more purposeful and satisfying life.Until next time, keep striving for greatness!!!
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Episode #55 - Become Indistractable: In todayâs fast-paced world, staying focused has become more challenging. With constant notifications, emails, and internal pressures pulling our attention in different directions, mastering focus has become crucial for anyone looking to achieve peak performance. But how can we truly take control of our attention amidst these endless distractions? Thatâs where the concept of becoming "Indistractable" comes inâa powerful framework for regaining control of our time and attention.
In this episode of the *Human Performance Mastery Daily Podcast*, host Martin Lopez breaks down the key principles from Nir Eyal's book *Indistractable: How to Control Your Attention and Choose Your Life*. Martin shares practical strategies for identifying and managing internal and external triggers, offering actionable tips on resisting distractions and reclaiming your focus. Whether you're battling constant phone notifications or struggling with emotional distractions like stress and anxiety, this episode is packed with insights to help you become indistractable and take your performance to the next level.
In Episode #56 of *the Human Performance Mastery Daily Podcast*, Martin Lopez explores how to become "Indistractable," based on Nir Eyalâs book.
Key Points:
Being Indistractable means aligning your actions with your intentions and avoiding internal distractions (emotions like stress or boredom) and external (notifications, phone calls).
Managing Internal Triggers: Recognize when emotions like boredom or anxiety cause distractions. Acknowledge these feelings to stay focused.
Hacking External Triggers: Turn off unnecessary notifications. The average person checks their phone 150 times daily, wasting up to 11 years of their life!Action Steps:
- Identify and manage triggers.
- Control your environment by turning off non-essential notifications.
- Focus on what matters now to reclaim your time and attention.Until next time, keep striving for greatness!!!
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Episode #54 - Meditation and Breath Work: Healing Fire Breath Work: In this episode, we guide listeners through a Healing Fire Breathwork Session featuring two distinct breathing techniques. The session consists of three short rounds with three 30-second breath holds. Here's an overview of the techniques used:
1. Breath of Fire: A fast, rhythmic breathing technique where listeners rapidly exhale through the nose, allowing the inhale to occur naturally.
2. Alkaline Breath: A deep inhale through the nose with a passive exhale through the mouth, promoting relaxation and balance.Each technique begins slowly, with the pace doubling after 30 seconds. After practicing both techniques, you guide listeners through a deep inhale retention, where they hold their breath for 20-25 seconds, focusing on the third eye (forehead center) and gently engaging the root and abdominal muscles.
Following the inhale retention, you introduce an exhale retention, where listeners hold their breath after releasing 75-99% of their oxygen, slightly beyond their comfort zone. The sequence repeats for three rounds, finishing with a 2-3 minute silent meditation.
The episode invites listeners to center themselves and participate fully in the breathwork to connect with their inner counselor and experience healing and relaxation.
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Episode #53 - Event + Response = Outcome: In this Human Performance Mastery Daily Podcast episode, host Martin Lopez introduces a powerful equation to help listeners handle lifeâs toughest moments: E + R = O [Event + Response = Outcome]. The idea is simple yet transformativeâwhile we can't control the events that happen in our lives, we can control how we respond to them, and that response determines the outcome.
Key Takeaways:
Response-ability: Your ability to respond to events is what shapes the outcome, not the event itself. Lifeâs challenges are inevitable, but learning how to respond intentionally makes them more manageable.
Practical Steps to Implement E + R = O:
1. Identify the Trigger (the Trigger is the Event): When facing a challenge, pause and recognize what happened. Separate the facts from the stories you tell yourself.
2. Notice Your Story: Reflect on the narrative you're creating about the event. Is it true, and is it helping you?
3. Identify Your Needs: Determine what unmet need is causing your emotional reaction.
4. Recognize Associated Feelings: Identify the negative feelings for unmet needs and then visualize the positive feelings you would experience if the need were met.Stacking Curiosities: This technique involves focusing on unmet needs and envisioning positive outcomes. This triggers a dopamine release, helping you shift from a reactive state to a problem-solving mindset. This brain process diminishes the fight-or-flight response and helps you align with your values.
Supercharging the Practice: Lopez encourages listeners to start with a need from his Needs List (available on his website) and stack at least three positive feelings. This practice moves you into action, leading to better results in lifeâs challenges.
By mastering your response, you can turn lifeâs triggers into personal growth and success opportunities.
Stay empowered, and as Martin Lopez says, keep turning challenges into celebrations!
Until next time, keep striving for greatness!!!
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Episode #52 - The 3 Types of Discipline: This episode of the Human Performance Mastery Daily Podcast explores the power of discipline and how it can unlock your greatest potential.
We discuss three types of discipline: Reactive, Structural, and Expansive, and how each plays a crucial role in personal growth and success.1. Reactive Discipline is about controlling your emotional responses to external triggers. Instead of reacting impulsively, it allows you to pause and respond intentionally, which is key to developing emotional intelligence.
2. Structural Discipline focuses on creating consistent routines and habits that keep you aligned with your goals. Whether itâs a morning routine or time set aside for deep work, these structures are essential for long-term success.
3. Expansive Discipline challenges you to break through limiting beliefs and push beyond your current boundaries. Itâs about growth and making promises to yourself that stretch your potential.
The episode encourages listeners to assess their habits and responses and apply these three types of discipline to live a more empowered, purpose-driven life.
Discipline isnât about restrictionâitâs about freedom and living beyond what you thought possible.If you're ready to take control of your life and unlock your full potential...
Start by mastering these three types of discipline: Reactive, Structural, and Expansive.
Assess your habits, challenge your limiting beliefs, and build routines that align with your goals.Donât waitâtake the first step today toward becoming the best version of yourself.
If you need support on your journey, reach out to Martin Lopez for personalized coaching to help you break through barriers and live from a place of power and purpose.
Your greatest life is waitingâlet's make it happen!Until next time, keep striving for greatness!!!
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Episode #51 - Unlocking the Influence of A Handshake: A handshake can determine whether you're seen as a leader or a pushover.
In this episode, I dive into the power of a handshakeâsomething so simple yet deeply influential in shaping how you're perceived.A great example is referencing a memorable moment from the 2024 Presidential debate where Kamala Harris extended her hand to Donald Trump. This gesture wasnât just a greeting but a statement of intent, demonstrating how even a handshake can be strategically prepared. And yet, what surrounds the handshake can destroy the message.
A handshake is more than a formalityâitâs a powerful move that reveals much about your confidence and leadership.In this episode, I break down these three types of handshakes:
1. Hand Over (Palm Down): Asserting dominance.
2. Hand Under (Palm Up): Showing submission.
3. Hand Even (Palm Neutral): Signifying mutual respect.However, the handshake is about more than grip strength; it involves posture, tone, energy, and eye contact.
Lopez points out mistakes Kamala Harris made during her debate handshakeâsuch as approaching too fast and breaking her postureâwhich illustrated how important it is to be calm, collected, and confident during a handshake.Key tips from the episode include maintaining eye contact, standing tall, smiling confidently, and being present in the moment. These small gestures amplify your handshakeâs impact, making it a greeting and a declaration of intent.
Take control of your next handshake!
When you meet someone today, be intentionalâmake eye contact, stand tall, and offer a firm, confident handshake that reflects who you are. Don't let this simple gesture go to wasteâuse it as an opportunity to connect and make a lasting impact. Afterward, reflect on your message and share your experience with me on social media.
Remember, every handshake is a chance to influence and leadâso own the moment!
And when you're ready for more strategies to elevate your performance in life, business, and relationships, you know where to find me!Until next time, keep striving for greatness!!!
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Episode #50 - The Truth About Discipline!: In this episode, host Martin Lopez challenges the common misconception that people struggle due to a lack of discipline. He shares a story of encountering a young woman working a full-time job, attending school, and preparing for a biology test. Despite her hard work, she believes sheâs not disciplined enough to pursue a goal like becoming a doctor.
Martin explains that the issue isnât so much discipline... but focus!
Like the young woman, most people focus on the difficulties and reasons why they canât achieve their goals rather than on taking consistent action. Discipline isnât an innate trait reserved for a select few; itâs about doing what needs to be done consistently, regardless of feelings.He emphasizes that discipline is a muscle, and it's built through daily habits. And the more you focus on solutions rather than obstacles, the stronger that muscle becomes.
By shifting focus from excuses to results, anyone can build the discipline they need to achieve their goals.Key Takeaways:
â Discipline is not perfection but consistent action.
â People often mistake their struggles for a lack of discipline when the real issue is misplaced focus.
â Focusing on the results rather than the obstacles helps you develop discipline naturally.
â Discipline is built through daily habits and problem-solving, not by fixating on how hard things are.Ready to take control of your life and make every relationship truly count?
Join us on this journey to unlock human connection's power and start creating your legacy today đ¤ď¸.Until next time, keep striving for greatness!!!
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Episode #49 - Rewriting the Stories You Tell Yourself: In this episode, Martin Lopez explores the narratives we create when things don't go our way, emphasizing how these stories impact our personal growth. He emphasizes the importance of recognizing and challenging the self-defeating thoughts we automatically generate when faced with setbacks.
Key Takeaways:
The Stories We Tell Ourselves: When we fail, face rejection, or hit a wall, we instinctively create stories to explain why things didnât go as planned. These stories often reinforce negative beliefs like "I'm not good enough" or "I don't deserve success."
Curiosity Over Reaction: Instead of reacting negatively, Martin encourages listeners to pause and get curious about the stories they tell themselves. Ask, âWhat am I telling myself?â and âIs this story empowering or disempowering?âSeparating Facts from Stories: Learn to distinguish the factual situation from the emotional narrative youâre creating. To gain clarity, focus on the unmet needs and emotions behind the story.
Rewriting Your Narrative: Once you identify the needs driving the negative story, consciously rewrite the narrative to move forward with a more empowering perspective.
Actionable Challenge:
The next time you face a setback, pause, reflect, and ask yourself if the story youâre telling is one you want to live by. If not, rewrite it with curiosity, addressing your real needs and emotions.Until next time, keep striving for greatness!!!
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Episode #48 - The Power and Impact of Human Connection: True success is definedânot by what you achieve alone... but by the lasting impact you make through meaningful human connections đ¤.
In this podcast, we explore the transformative power of connection, courage, and curiosity đĄ.
We Dive Deep into how embracing vulnerability and fostering genuine relationships can elevate every aspect of your life đą, from personal growth to professional success đ.
Whether youâre looking to strengthen your leadership skills, deepen your personal relationships, or simply live a more fulfilled life â¨, each episode offers practical insights and actionable steps to help you build connections that not only meet your goals but exceed your wildest expectations đ.
Ready to take control of your life and make every relationship truly count?
Join us on this journey to unlock human connection's power and start creating your legacy today đ¤ď¸.Until next time, keep striving for greatness!!!
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#HumanConnection đ¤ #PersonalGrowth đą #LeadershipDevelopment đ§ #EmbraceVulnerability đŞ
#BuildMeaningfulRelationships â¤ď¸ #CuriosityDriven đ #CourageousLiving đĄď¸ #ImpactfulConnections đ #ProfessionalSuccess đ #TransformYourLife â¨#HumanPerformanceMastery đŻ#MartinLopezCoach đď¸ #AchieveYourPotential đ #LiveWithPurpose đŻ #RelationshipGoals đ#UnlockYourPotential đ #PowerOfConnection đ #SuccessRedefined đ #CreateYourLegacy đ¤ď¸ -
Episode #47 - Improve How Your Clients Perceive You!: Whether you've felt misunderstood, lost valuable opportunities, or struggled to connect with clients you donât know well, it's always important to "Improve how your clients perceive you."
In this episode, Martin Lopez offers actionable insights on navigating the challenges of client relationships, even when trust and familiarity arenât present, and achieving the results that truly matter.We'll explore Marshall Rosenberg's Nonviolent Communication (NVC) principles to understand how feelings and needs influence interactions.
Recognizing that your emotions signal unmet needs allows you to manage your responses and communicate more effectively. But the key to thriving in business (and in your personal life) lies in shifting your focus from your own needs to your clientsâ needs. Prioritizing their needs fosters trust, builds stronger connections, and leads to better business outcomes.Join me, Martin Lopez, your Human Performance Coach, as we discuss strategies to enhance your client interactions. Itâs time to move beyond just understanding the reasons and deliver the results that matter. Tune in to learn how to elevate your communication skills and take your business relationships to new heights.
Until next time, keep striving for greatness!!!
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Episode #46 - Be the Architect of Your Dreams!: Have you ever wondered what it takes to turn your deepest desires into reality?
It all starts with the right mindset and the courage to stretch beyond your current limits.
This episode explores how to set strategic goals that push you just 3-4% beyond your comfort zoneâenough to spark growth without overwhelming you. This is where the magic happens, where you enter a state of flow, and your mind begins to believe in your ability to achieve more.Martin walks you through the process of crafting your life's blueprint, much like an architect designs a building or a coach devises a winning play. Every detail and step is meticulously planned to bring your vision to life. Learn how to harness the power of small, incremental wins to build momentum and confidence, shattering old limiting beliefs and replacing them with empowering new ones.
But it doesn't stop there. You'll discover the importance of giving yourself the right commandsâclear, decisive instructions that your inner warrior will follow, leading you to stretch, grow, and conquer new challenges. As you hit each milestone, your confidence will soar, your belief in your potential will strengthen, and what once seemed impossible will become attainable.
This episode isn't just about dreaming big; it's about taking actionable steps to make those dreams a reality. Whether you're aiming to enhance your personal life, career, or relationships, Martin provides the tools and guidance you need to start building the life you've always imagined.
If you're ready to take control of your destiny and create a life that's not just lived but intentionally designed, this episode is your blueprint. Join us as we explore the path to becoming the architect of your dreams and learn how to turn your aspirations into tangible results. Reach out to Martin Lopez today, and letâs start building your dream life, one step at a time.
Until next time, keep striving for greatness!!!
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Episode #45 - Develop An Elite Mindset: Breaking Free from the Internal Matrix: In this episode of the Human Performance Mastery Daily Podcast, Martin explores two of the "10 Pillars of Personal Mastery."
Pillar #1: Develop an Elite Mindset.
Pillar # 7: Meditation and Mental Imagery.
By looking at the intricate programming of the mind you can see that it can both protect and limit us. Join us as we explore the concept of the internal voice that guides our actions, often rooted in past experiences and outdated commands from our childhood.
Martin Lopez, your Human Performance Coach, discusses how these subconscious patterns can hold us back and how awareness and intentional reprogramming can lead to true freedom.Listeners are guided through understanding how these internal commands were formed, how they persist, and how to begin the process of reprogramming the mind using principles of neuroplasticity. Drawing on Joe Dispenza's teachings, the episode emphasizes the power of intention, visualization, and emotion in creating a new reality.
The episode concludes with a practical daily meditation practice and a call to action, inviting listeners to take the next step in their journey of mental transformation with Martin Lopez.
Tune in to break free from the old patterns and unlock the future you desire.
Until next time, keep striving for greatness!!!
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Episode #44 - Masterpiece Days (Part 7): Tomorrowâs Success Starts Tonight!: What if the key to unstoppable success lies not in how you start your day.., but in how you finish it?
In today's podcast in our mini-series, âMasterpiece Days,â we dive deep into the concept that tomorrowâs success begins tonight.
Discover how to harness the power of "Reflect, Celebrate, and Anchor" to end each day with purpose... ensuring that you wake up with momentum and clarity.
Join me as I break down three practical steps to create a nightly routine that not only effectively closes out your day but also sets you up for unparalleled achievements in the days to come.Whether you're a driven entrepreneur, an athlete, or anyone committed to personal and professional growth, this podcast will equip you with the tools to reflect on your progress, celebrate your wins, and anchor your learningsâtransforming every day into a stepping stone toward your greatest goals.
Tune in daily to improve your performance. Ready to finish strong? Letâs get started.
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Until next time, keep striving for greatness!!!
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Episode #43 - Masterpiece Days (Part 6): Flipping the Switch on Kryptonite Habits: In today's episode, Flipping the Switch on Kryptonite Habits, we examine the daily resistance we all face and how to break free from habits that drain our power.
Have you ever reached for a donut?
You know you shouldn't have...
Or, hit the snooze button instead of heading to the gym?
These moments of kryptonite sap our energy and sabotage our goals.Join us as we explore the "if-then" strategy, a simple yet powerful tool for turning off automatic impulses. Identify your kryptonite triggers, plan your if-then actions, and rehearse your desired responses. By winning the small battles and building mental muscle, youâll transform your habits and reclaim your power. Tune in and take the first step toward mastering your performance. You got this!
Until next time, keep striving for greatness!!!
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âŹď¸ Download Handout: Episode #43 Masterpiece Days (Part 6): Flipping the Switch on Kryptonite Habits
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Episode #42 - Masterpiece Days (Part 5): Building Excellence into your daily routine: What separates the best from the rest is their ability to turn excellence into daily routines.**
A daily routine includes activities you do every day, usually in the same order, like waking up at the same time, going to the gym, or engaging in hobbies. These routines keep us grounded, but lifeâs responsibilities and pressures can be overwhelming. Top achievers need to adapt, innovate, and push boundaries constantly.
Hereâs how you can build excellence into your daily routine:
1. Develop Empowering Habits and Break Limiting Beliefs.
Identify and replace limiting habits with empowering ones. Track your habits, understand triggers, and make gradual changes.2. Set Daily Structures.
Align your routines with your goals. Get an accountability partner and create a supportive environment.3. Integrate Routines.
Let routines guide you instead of relying on willpower. Start small, replace one limiting habit with a positive one, and remain consistent.Routines make actions automatic, reducing the need for willpower.
Are you ready to elevate your performance? Letâs build routines of excellence together.
Reach out to me, Martin Lopez, your Human Performance Coach.Letâs create a personalized plan to help you thrive, achieve your goals, and connect with a supportive tribe. Remember, excellence is a habit. Letâs build it together.
Until next time, keep striving for greatness!!!
MartinLopez.comTalk With Martin (30-Minute Call)Read Martin's Book "The Curiosity Theory"1:1 BREAKTHROUGH Coaching 60 MinutesHire Martin Lopez for Your Next Event!
âŹď¸ Download Handout: Episode #42 Masterpiece Days (Part 5): Building Excellence into your daily routine
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Episode #41 - Masterpiece Days (Part 4): One Day, Three Parts...: Ever feel like your days are slipping away without any real progress? Imagine transforming just one day into a powerful structure that ensures you win, flourish, and thrive.
Today, weâre diving into part 4 of our mini-series âMasterpiece Days."
Today's focus is "One Day... Three Parts" - a simple yet effective way to master your day.**Letâs Go!**
Breaking it Down:
Your day isnât just a blur of hours; itâs a series of intentional actions. By dividing your day into three parts, you create a rhythm that honors your goals, ensures you win, and supports your well-being.AM Routine:
This is your launchpad, the place where you set the bar and start strong. Having an AM routine is non-negotiable. Whether itâs hitting the gym, training for that Spartan race, or setting aside time for meditation and journaling, your morning sets the tone and gets you ready mentally, emotionally, and energetically.PM Routine:
How do you wind down? I recommend having a shutdown alarm. Mine is set for 7:45 PM. When it goes off, itâs a cue to celebrate the day. Take a deep breath, slow down your brain, re-center yourself, and shut down. This PM routine takes only a minute or two. Reflect on your day, express gratitude, and acknowledge your wins. If youâre with someone, invite them to join you and celebrate together.Time Blocks:
In between the AM and PM routines, we have time blocks. This is where the magic happens. Schedule focused periods for work, breaks, and personal time. Identify your key tasks and fit them into these blocks. Protect these blocks fiercely. Write down the activities that energize you and commit to them daily.Remember, this isnât about perfection. Itâs about creating a flow that helps you stay focused, balanced, and fulfilled.
For the next week, try this out:
1. Design your AM routine with activities that motivate and prepare you.2. Set your PM alarm and use it as a reminder to anchor, practice gratitude, and celebrate.
3. Time-block your day, ensuring you have dedicated periods for your most important tasks.
Ready to take control of your day?
Reach out to me, Martin Lopez, your Human Performance Coach.
Letâs refine your routines and time blocks together and make every day a masterpiece.Until next time, keep striving for greatness!!!
MartinLopez.comTalk With Martin (30-Minute Call)Read Martin's Book "The Curiosity Theory"1:1 BREAKTHROUGH Coaching 60 MinutesHire Martin Lopez for Your Next Event!
âŹď¸ Download Handout: Episode #41 Masterpiece Days (Part 4): Day One⌠Three Parts
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