I'd love to ask about other kinds of goals meaning non-physical. Also because many people are trying to read more, I would hope or learn music or a language or things that really involve cognitive goal lines or internal goal lines. You know, reading one chapter out of a book, each night is a tangible goal. The other that I've often wondered about are these systems that allow you to highlight individual lines or even words on a page, that's a very visual obviously, and everything else is ruled out. Except that Word, I've always wished for books, that would naturally highlight each page. And as I say that someone will put in the comments as probably existed for 10 years. And I'm just showing how what are the load I am. But is there any example that were or tactic that people could use to better approach cognitive goals of school work? Recreational to but that don't exist in the in the kind of fitness and sports domain. Like yeah.

So just to shout out to my brother-in-law who has done some of that research, where it does highlight different parts of words in paragraphs and he found it to be an effective way for English as a second language Learners to pick it up that that is that tying that Vision to the process of learning, languages effective. And so there's, you know, whole cool body of work and researchers looking at that. So you're right about that

if you want to mention, what he Cause I is there a place that people can learn more about that we can provide links? Yeah, let me okay. We will provide links to those resources because I want those resource. I've been trying to learn a second language for a long time. Yeah, I we I speak Spanish pretty weekly, but I would love to get better at it. Okay, Albert

you later my five-year-old. Son speaks Spanish better than I do at this point. So, yeah. So, you know, I was thinking that too, you know, we started this work within the context of exercise, but of course that's not people's only gold. I have in life and it isn't mine either. You know I have interests outside of improving my exercise game a couple years ago when I was writing the book. I also had a child, the same, the same month that I had the opportunity to, like, pull all this research together is the same month that my son came to be. And and I started to realize like I became a lot less interesting once he was around, he was fascinating but I was changing Purrs and feeding him in like that, was it people will come over like, what's up? Have you been like tell me something that's going on in your life? And like, all I had to talk about was this what was boring and I just felt like I've lost myself, I used to pride myself on the crazy adventures and problems. I would get myself in and I was a great Storyteller and that all of a sudden disappeared as soon as he came into the world because he became my world. So then I started thinking like I need to pull back some coolness and if I ever had it in the first place, but I need to be a cooler person that I'm coming across right now. So I decided I Learn to play drums. I'm going to be like a one-hit wonder as a rock star drummer. I only want one song because I know I'm not gonna be able to do more than that. I'm not coordinated at all. You know, like from the beginning of time in fifth grade, I have this really Vivid like flashbulb memory of playing basketball for the very first time. I lost my footing, I knocked into my own teammate, pushed out of bounds when she had the ball, we lost the game and I was not invited back on the team for the next season and so that, you know, for minted myself Mission of uncoordinated. I am a musician, but I'm not a drummer. And the idea of coordinating forelimbs in real time was like if I could do that would be so proud. So that's a goal that I set for myself at the same time that my son came into this world. When I was also trying to think about goal setting and how to improve my ability and all of our ability to get a job done when you're faced with some pretty big obstacles. So, I got to practice all these techniques that were talking about on myself and For myself, when I tell people, hey, try this thing, like narrowed focus of attention, does it help with something like, becoming a better drummer and the answer is. Yeah, these tactics at least work for me, sometimes under some circumstances, and they do for other people who try them for other goals that aren't necessarily about exercise. You know, one that I found particularly helpful Was overcoming my bad memory that everybody's memories are faulty, right? Everybody has sort of a warped perception of the past. It might be skewed more positively than maybe we deserve, or might be skewed more negatively. If you feel that, you know, what looms large in your mind, as you reflect on something from the past mistakes that you've made, the things that the social faux pas that you had or, you know, challenges that you faced it work, when you got in trouble with a boss or with a colleague, if that's what really stands out in your mind. And or the good side of all of those possibilities, we probably aren't getting the world, right? And and that is something that our brain has evolved to give us a faulty memory to level and sharpen to not encode and remember, and be able to recall everything that we've experienced with accuracy and precision. And that's a problem when it comes to assessing our own gold progress, when we want to be our own accountant and try to determine how are we doing? If I want to become a drummer? Am I on track for getting there before X? Before my time Runs Out? Am I going to make it or not? And I think that's an experience. Whether they want to be a drummer or not that a lot of people can resonate with, like, trying to determine is this trajectory, is this rate of progress, going to get the job done by x amount of time? Well, I have my swimsuit Body by summer or well, I save enough for retirement by the time I hit 65 for these goals where time is involved. And there is a deadline we do take moments to assess Are our trajectory, and if we just rely on our memory, we're probably going to do a bad job of assessing that the that trajectory of knowing whether we're on Pace to meeting our deadline and I found that to be the case as I was thinking about am I actually going to be able to learn this song? I mean I know that it's going a lot slower than it probably would for anybody else. But to give myself a deadline and commitment, I decided I was going to put on a show. I was going to invite everybody I knew and also people I didn't know and I was going to play my one. One song for them. So as well,

writing a book and have yes, had a child.

Yeah. So when you read the book, you'll see my my story and it's the real truth of it, you know, I mean, I did play that show and it was fine. And then I've because I wrote about it in the book, then some other opportunities to play it publicly have come up and it's like, alright, I told people I can play drums. I better just like, show them that I actually still can play this song. Yeah. So that's been fun. I have become a one-hit wonder. If you ask me to play the song again, like like Encore, it's just going to get that same song a second time. So like literally one hit wonder but so in the process of like figuring out, am I gonna be able to play this show? I sent out invitations like the date is committed. Like people are coming to listen to my one song. (expletive) bless them. How's it going to go? And and it felt awful. It just felt like I am not making progress here because there's a lot more things that actually are pressing, right? Like the kid does need to get fed. I do have To go to my day job. The editor is asking for the next drafted, this book. And that is going to take precedence, like, it does for so many people that things command your your bandwidth, even when you have this goal that you've committed to, and that you've got, you know, on the books. And so I just felt this looming anxiety about this. This goal that would require, you know, like didn't have to be daily practice. But like you can't, you can't cram that kind of a goal. It does take, you know, committed investment for a sustained period of time. So, I had this looming anxiety that I'm not making good enough progress, but that's because I was relying on my memory and my brain that to, to recall, like, how many times did you practice? What was it? Like, the last time you practice what was it like when you tried to play this bit, you know, or this riff like two weeks ago? Have you gotten any better since then and it just felt like, no haven't practiced enough. I don't remember when the last time I played was but it definitely doesn't feel like I'm getting any better then. I thought, you know what? I should stop relying on my brain to tell me, where am I at? And is is am I on On an upward slope here. I need to look at the data, I love data scientist love data. So I started to collect data on myself. What I did was download this app that a friend had told me about called the reporter app. There's lots of these kinds of things out there. Basically, it just like, sets up your phone to randomly ping you, with whatever questions you want, your phone to ask it, records, your answers, you can download the data, you can make pretty graphs to see. Am I getting how what's my change? And how I've answered these questions over time. So, I did that for a month. For a month. I had my phone asked me, you know, a couple times a day. Well, maybe twice a day. Really did you practice since last time I asked you, my phone says, did you practice if mostly it was no and if yes, then it would funnel a couple other questions. Like, how did you do, how do you feel check, a couple different emotion words now about your experience when you played, so when I and I did that for a month after month, went into my office, downloaded the data and first took stock before, I looked at the numbers, like, Do I think I did over the last month and I thought same as every other month. I have like, I didn't really get anywhere. Yeah, I practice. But I still feel awful and I cried, I cried having to practice I like was upset with myself for setting this goal and feeling like so anxious about it. All I remember is that I cried cried too much about this personal Conquest that wouldn't matter to anybody else. Honestly, really doesn't matter in the scope of things. Anyway, I'm not going to become a drummer professionally, so who cares if I embarrass myself publicly But what I found from the data was my memory was totally wrong. Actually had practiced far more times than I remembered. And when I looked at, like, my emotion words that I used, it was a clear upward trajectory. Yeah, I did cry. That part, I hadn't missed remembered or made up. But by the end of that month, like I had gotten a compliment from my husband who actually is a drummer and said like hey, that wasn't that bad. And then there was like one expletive you were effing amazing at that one thing you've been practicing at but like okay fine he's my husband, right. Is he just, you know? So at the moment it didn't really feel that great and I downplayed it and as a result, it didn't stick in my brain, right? I remember how stupid it felt that I cried because can't do this. I can't make progress and I downplayed in my mind. The thing that actually should have been a legitimate indicator that progress is being made. So all of which is to say I needed to see to collect that data on myself and to look at it, objectively accurately and completely because my brain wasn't doing that for me that visual Experience of downloading that data and and looking at like, what was my actual experience gave me a better insight as I was trying to assess the trajectory of my of my progress, I became a more accurate accountant of my own progress which is important for you know, setting goals or resetting them when you need to calibrate in light of what's left to do and how much time do you have to do it in

a little bit?