The Superior Men Podcast

Matt and Jay discuss optimizing your work, why (and how) we waste so much time at the office, Steve Jobs fashion choices, the 16-hour workday, sleeping in blocks, using Army Ranger-style "backstops" to reduce stress and why scheduling every minute works!

Listen to this episode in your favorite podcast player: iTunes, Google, Spotify, Stitcher

For faster access, tell your mobile assistant or smart speaker "Play 'The Superior Men Podcast'!"

Make sure to listen to our 30-minute book review show "The Superior Men Bookcast" - available now with your TSMP subscription!

Episode 27 Notes

WASM Article: Scheduling Every Minute

Anniversary Episode / Favorite stuff from the last year

Check weaersuperiormen.com [link in show notes] for our favorite stuff / favorite elements / favorite parts of the last year. That article is available now!

3:00 - TSMP anniversary

4:30 - Bed, Bath and Beyond - and Armageddon

6:00 - Is scheduling every minute truly functional?

7:30 - Matt is a huge spreadsheet nerd

9:30 - Blocking every moment of your day

10:30 - David Goggin’s 24-Hour Mission: 3 Blocks, 8 hours work, 8 hours play, 8 hours sleep

12:00 - Steve Jobs’ most boring uniform in the world

13:30 - How to use “batching” / Only checking email 2x/day

15:30 - Setting up boundaries, reducing distractions

16:30 - BLS Statistics: Average American “works” 8.8 hours/day...but this is what they’re actually doing during that time

18:30 - Smoke breaks and looking for new jobs - on company time

20:30 - Average worker only productive 2 hours 53 minutes/day

22:00 - How Americans used to work 16 hour days

26:30 - Work Block: Actual work, skill building, education

28:30 - Multitasking / Texting while giving a massage

31:30 - Does working out qualify as work?

33:00 - Play Block: Wife, kids, hobbies, games, whatever your real priorities are

35:00 - Sleep Block: How to sleep better - use 90 minute blocks

38:00 - Make sure to sleep 7 hours and 30 minutes per night or more - 6 hours MINIMUM (but often damaging)

40:00 - Balancing Work / Play / Sleep Blocks

42:00 - Choose your priorities based on what matters / Maybe not using a 8/8/8 split

44:00 - Using Backstops to orient (or re-orient) yourself / Army Ranger School

46:00 - Don’t give up on your goals if your initial plan doesn’t work out / Setting reminders

49:00 - Your woman is an amazing reflection of your goals to yourself

51:00 - Improve your relationship and your family by organizing your day and your life

54:30 - Instead of saying “I didn’t have time for that” say “It wasn’t a priority” - powerful and true

56:00 - Deep Work vs Light Work: Challenging brain activities vs easier, less complex tasks

1:00:00 - How many hours/day are humans able to seriously concentrate?

1:01:30 - Stretch once an hour

1:04:30 - Jay’s experience with Scheduling Every Minute

1:07:00 - Cutting things out of your day that don’t matter / Paying attention to how spend your time

1:09:30 - Stephen King’s excellent book “On Writing”: How to become a novelist in 15 minutes a day

1:11:30 - Focus on what matters to you - and do that!

Why New Year’s Resolutions Fail, How To Create Successful Habits, Rewards and Punishments, Learning Your Triggers, Making SMART goals Episode 12 Notes 6:00 – The “New Years Resolution” 10:30 – Jay has some big plans 14:30 – Matt’s resolutions / The value of not talking about your goals 16:00 – Making goals to benefit bigger goals 19:00 – Failure! / When do people give up on their New Year’s Resolutions? 80% by February 25:00 – Jay wants to do the splits 27:00 – How do I make a habit? / Finding the benefits 30:00 – How our brain makes habits automatically 38:00 – Creating a habit: Find your starting point / Self-assessment 41:30 – Rewarding yourself during habit creation is vital / Making micro-goals 47:30 – Learning your triggers / Breaking habit patterns 54:00 – How long does it take to break an old habit and create a new one? 57:30 – Avoiding physical locations that trigger your old behavior 59:30 – Making S.M.A.R.T. goals / How to achieve your New Year’s Resolution 61:30 – Be Specific with your goal 63:30 – Make sure your goal is Measurable 65:30 – Choose a goal that’s Attainable and Realistic 69:00 – Set a Time Limit to determine the end point of your goal 71:00 – Make it fun – Reward yourself regularly for accomplishing your work Click here to read the latest and greatest at www.wearesuperiormen.com/featured-articles/ Thanks to the great music by: Disconnected by Alex (c) copyright 2016 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/AlexBeroza/55012 Ft: ducket and Super Rich by Alex (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/AlexBeroza/43346 Ft: Hans Atom & Faded Millions

In this episode Matt and Jay talk about fighting, hyper-masculinity, conflict resolution and the need for good boundaries. Episode 9 Show Notes: 3:15 – What is Conflict? 8:15 – The different people we all conflict with 10:30 – Bumper sticker politics 14:00 – Not all conflict can be resolved 16:00 – UFC 229: McGregor vs Khabib 20:30 – Profiting by the promotion of violence 24:00 – Deep in their core all men agree that fighting is cool 25:30 – Hyper-Masculinity vs Beta Males 28:00 – The lack of Masculine, well-rounded Male role models in the media 30:30 – Why strong Men are necessary in times of conflict 32:00 – A fight inside the group at We Are Superior Men 40:00 – In a tough fight, each fighter has a different perspective 44:30 – Fighting unfairly / The result of repression is hyper-aggression 46:30 – What is a boundary? / Making promises and commitments 51:00 – Breaking your commitments means losing faith in yourself 55:00 – It’s better to make no promises than to make a promise you break 58:30 – Make small goals, make the fight manageable 61:00 – Find or create a support group to help you 67:00 – How to tell if you have bad or non-existent boundaries 71:00 – Learning to say “No” 74:30 – Five signs you’re co-dependent Thanks to the great music by: Disconnected by Alex (c) copyright 2016 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/AlexBeroza/55012 Ft: ducket and Super Rich by Alex (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/AlexBeroza/43346 Ft: Hans Atom & Faded Millions

In this episode Matt and Jay discuss what it means to be strong, Masculine vs Feminine strength and how Men can develop Masculine strength Show notes: 2:00 – The growth of Crossfit, American Ninja Warrior and Male Instagram Models 4:00 – What is strength? 6:00 – Becoming strong requires strength 8:00 – What is masculine strength? Community Definitions 10:00 – @drgusbus: Staying manly in a world of negative feminist propaganda 11:45 – @alexlearns: The ability to be dangerous – and to be able to control that ability 14:30 – @manbydesign.ca: Knowing who you are, not making excuses, fighting for what you believe in [@doktor_faun: What he said] 16:00 – @juggernaut_79: A man isn’t afraid to show emotion in everything he does. Men aren’t robots. 17:30 – @davidagilbert, @elmer_escoto: Patience, perseverance, passion, determination 18:45 – @seeborisgo: Being able to stand up, unplug and walk away from the shit society says is needed 20:45 – @the_center_of_my_world: Shouldering through loss and pain without complaining, just pushing forward 23:30 – @willpwr7: Strength of will, conviction and self-determination 24:30 – @evolving_wild: It is AT LEAST physical strength. It is also mental toughness. The definition is somewhat subjective but never individual. It is always in relationship. www.evolvingwild.live 25:15 – @the.mencollective: Courage is not about the absence of fear, as the popular adage goes. It is about accepting fear as part of our existence and practice acting anyway.  themencollective.com 28:00 – Is masculine strength under attack by modern media? 32:00 – Baby Boys = Blue, Baby Girls = Pink. Or Yellow? Green? 35:00 – The worst baby shower ever 40:00 – Little boys are driven to create and destroy, little girls are driven to nurture and connect 45:30 – For a balanced whole, Yin and Yang are both necessary 49:00 – Beauty vs Hoarders 53:30 – Even homosexual couples have a Masculine/Feminine balance 55:00 – How to develop your Masculine strengths 60:00 – Skills attracts women 64:00 – Every small improvement you make for yourself will improve your family 68:30 – Why you need ‘Kaizen’ in your life 74:00 – Join our community and help us to become more Superior! Thanks to the great music by: Disconnected by Alex (c) copyright 2016 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/AlexBeroza/55012 Ft: ducket and Super Rich by Alex (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/AlexBeroza/43346 Ft: Hans Atom & Faded Millions

Matt and Jay discuss the powerful philosophy of Kaizen, using the PDCA Cycle to get better at absolutely anything, how to make buildings your bitch, the agony and the ecstasy of Tough Mudder – and lots more! Listen to this episode in your favorite podcast player: iTunes, Google, Spotify, Stitcher For faster access, tell your mobile assistant or smart speaker “Play ‘The Superior Men Podcast’!” Our NEW 30-minute book review show “The Superior Men Bookcast” is available now with your TSMP subscription! Episode 26 Notes WASM Article: How Kaizen (改善) Will Make You Better At Everything 5:00 – The far-ranging value of philosophy vs a specific skill 7:00 – Do you want to make more money? This can help 9:30 – How Charles Polquin creates gold medal olympians 10:30 – The Japanese philosophy of Kaizen (改善) — Kai = Change, Zen = Good 12:00 – The story of Japan, Kaizen and Toyota after World War II 14:00 – W. Edwards Deming: The Productivity Guru / First letters for names 16:30 – Deming’s “PDCA Cycle” won him great respect in Japan / The Deming Prize now given by Japan for over 50 years 20:00 – How does Kaizen actually work? / The philosophy of small, continuous improvements 23:00 – Make buildings your bitch! / Climbing stairs in skyscrapers 26:00 – Growth always happens slowly (except in your pants…hehe) 29:00 – Focusing on one step at a time 31:30 – PDCA Cycle: Plan, Do, Check, Adapt 33:30 – OODA Loop: Observe, Orient, Decide, Act (designed by USAF Col. John Boyd) 36:00 – The cyclical nature of action and progress 38:00 – How to increase your maximum capacity “No matter who you are, who your parents are or were, where you live, what you do for a living, or how much money you have, you’re probably living at about 40 percent of your true capability.” – David Goggins, Can’t Hurt Me: Master Your Mind and Defy the Odds 40:30 – Roger Bannister breaks the 4-minute mile – scientists said running that fast was physically impossible 43:00 – “Don’t drive angry!” – Bill Murray, teaching the groundhog how to drive in Groundhog’s Day 46:00 – Using Kaizen to run a marathon 47:30 – Matt and Jay do a Tough Mudder and Matt almost dies Sign up to do a Tough Mudder today! It’s awesome. Every guy should do at least one. 50:00 – The joys of electrocution 53:00 – Matt running at the military academy – with support from friend did more than he ever thought possible 58:00 – We have no idea what we’re truly capable of accomplishing 1:02:00 – Learning to run fast AFTER you’re so tired you can barely move Waking Up Meditation Course and App by Sam Harris

Matt and Jay discuss the powerful philosophy of Kaizen, Using the PDCA Cycle to get better at absolutely anything, How to make buildings your bitch, Matt and Jay get electrocuted - and lots more!

Continue reading TSMP #26 – Using Kaizen To Get Better At Everything at We Are Superior Men.

Matt and Jay discuss the powerful philosophy of Kaizen, using the PDCA Cycle to get better at absolutely anything, how to make buildings your bitch, the agony and the ecstasy of Tough Mudder - and lots more!

Listen to this episode in your favorite podcast player: iTunes, Google, Spotify, Stitcher

For faster access, tell your mobile assistant or smart speaker "Play 'The Superior Men Podcast'!"

Our NEW 30-minute book review show "The Superior Men Bookcast" is available now with your TSMP subscription!

Episode 26 Notes

WASM Article: How Kaizen (改善) Will Make You Better At Everything

5:00 - The far-ranging value of philosophy vs a specific skill

7:00 - Do you want to make more money? This can help

9:30 - How Charles Polquin creates gold medal olympians

10:30 - The Japanese philosophy of Kaizen (改善) -- Kai = Change, Zen = Good

12:00 - The story of Japan, Kaizen and Toyota after World War II

14:00 - W. Edwards Deming: The Productivity Guru / First letters for names

16:30 - Deming’s “PDCA Cycle” won him great respect in Japan / The Deming Prize now given by Japan for over 50 years

20:00 - How does Kaizen actually work? / The philosophy of small, continuous improvements

23:00 - Make buildings your bitch! / Climbing stairs in skyscrapers

26:00 - Growth always happens slowly (except in your pants...hehe)

29:00 - Focusing on one step at a time

31:30 - PDCA Cycle: Plan, Do, Check, Adapt

33:30 - OODA Loop: Observe, Orient, Decide, Act (designed by USAF Col. John Boyd)

36:00 - The cyclical nature of action and progress

38:00 - How to increase your maximum capacity

“No matter who you are, who your parents are or were, where you live, what you do for a living, or how much money you have, you’re probably living at about 40 percent of your true capability.” - David Goggins, Can’t Hurt Me: Master Your Mind and Defy the Odds

40:30 - Roger Bannister breaks the 4-minute mile - scientists said running that fast was physically impossible

43:00 - “Don’t drive angry!” - Bill Murray, teaching the groundhog how to drive in Groundhog’s Day

46:00 - Using Kaizen to run a marathon

47:30 - Matt and Jay do a Tough Mudder and Matt almost dies

Sign up to do a Tough Mudder today! It’s awesome. Every guy should do at least one.

50:00 - The joys of electrocution

53:00 - Matt running at the military academy - with support from friend did more than he ever thought possible

58:00 - We have no idea what we’re truly capable of accomplishing

1:02:00 - Learning to run fast AFTER you’re so tired you can barely move

Waking Up Meditation Course and App by Sam Harris

Mindful Attraction Plan by Athol Kay Ready to repair your broken relationship? Athol Kay believes the answer is taking care of your own issues first. In his excellent book “The Mindful Attraction Plan (MAP)” Kay lays out a simple 6-part program to fix the broken parts of your life (The Red areas), improve where you’re stagnant (The Yellow areas) and let the healthy parts (The Green areas) flourish. Tune in to today’s episode to learn how use to Kay’s MAP to get your life and your relationship working smoothly once again! Read “The Mindful Attraction Plan” on Amazon! Want more great books? Check out our MUST READ LIST! Mindful Attraction Plan Notes 00:00 – Intro to “The Mindful Attraction Plan” Main tenet: Improve yourself to get more attractiveAudience: Anybody who wants to improve their lifeEnergy comes in “sets”Dead sex life, broke, messy house, serious health issues, depression.Poor sex life, scraping by, untidy house, minor health issues, unhappy.Good sex life, saving some money, clean house, good health, happy.Great sex life, excess income, house cleaners, excellent health, joyous. 3:15 – How easy is the book to read? Very easy to readOnly available in print or ebook: 198 pages (~3 hours to read)A lot of information packed into the program 5:30 – Reviews and Significance Not well known (Only 77 reviews on Amazon – all 4+ stars)More people need to read this book. Check it out and leave a review!Kay has an active community at marriedmansexlife.com (Almost 2,000 forum members) 7:30 – Bio of Athol Kay From New ZealandDegree in Sociology from Victoria UniversityMet his wife Jennifer when he was 21, married after 3-year long distance courtshipThey have two girlsOriginally intended to go into ministry. Had crisis of faith and left the church, going into nursing for developmentally disabled adults and teens with severe behavioral issues.Created MMSL website and forum in 2010. It was soon so popular he was able to quit his nursing job and focus on writing for his blog. MMSL book came out in 2011. 8:30 – Major themes PART ONE: Fixing the SolutionThree Energy States Red: Draining Yellow: StagnantGreen: Flowing1. Physicality and Health2. Money and Materials3. Displaying High Value4. Relationship Comfort5. Personality and Preferences6. High-Energy Sex PART TWO: Fixing the ProblemDealing With Your Energy VampireThe Mindful Attraction Plan (MAP)The Rest of Your Life 15:00 – Jay’s perspectives MAP is a powerful little toolboxYou’ll be referencing this book continuouslyCritique of MAP: I’d like a little more detail 22:30 – Matt’s perspectives This book is a Call To Action – a MAP, a guide to help you out of the messKay provides solutions to so many different problems with one simple systemAbsolutely worth using on a monthly basisCritique of the MAP: Need more explanation of “Vampires” Matt’s favorite quotes from “The Mindful Attraction Plan” “A problem and a bad solution will result in two problems. A problem and simply ignoring it remains just one problem. A problem and a real solution results in no problem. Therefore, if you’ve tried everything you can think of and you’re still lonely, broke, unhappy, overweight, in a bad relationship or undersexed, your real problem is your attempted solution. Before we fix your problem we have to fix your solution.” Jay’s favorite quotes from “The Mindful Attraction Plan” “Getting the love, sex and happiness you want are the side effects of having high personal energy.” “It doesn’t matter what you work on, just as long as you are doing something positive to improve your overall energy levels.” “Decide what you want. … If you don’t know what you want, no one else will tell you. … If you don’t know what you want, you will typically start falling into the stronger frame of other people who are seeking to get what they want. They are in action and thus

Ready to repair your broken relationship? Athol Kay believes the answer is taking care of your own issues first. In his excellent book “The Mindful Attraction Plan (MAP)” Kay lays out a simple 6-part program to fix the broken parts of your life (The Red areas), improve where you’re stagnant (The Yellow areas) and let the healthy parts (The Green areas) flourish. Tune in to today’s episode to learn how use to Kay's MAP to get your life and your relationship working smoothly once again!

Continue reading Mindful Attraction Plan – BOOKCAST #3 at We Are Superior Men.

Mindful Attraction Plan by Athol Kay

Ready to repair your broken relationship? Athol Kay believes the answer is taking care of your own issues first. In his excellent book “The Mindful Attraction Plan (MAP)” Kay lays out a simple 6-part program to fix the broken parts of your life (The Red areas), improve where you’re stagnant (The Yellow areas) and let the healthy parts (The Green areas) flourish. Tune in to today’s episode to learn how use to Kay's MAP to get your life and your relationship working smoothly once again!

Read "The Mindful Attraction Plan" on Amazon!

Want more great books? Check out our MUST READ LIST!

Mindful Attraction Plan Notes

00:00 – Intro to “The Mindful Attraction Plan”

Main tenet: Improve yourself to get more attractiveAudience: Anybody who wants to improve their lifeEnergy comes in “sets”Dead sex life, broke, messy house, serious health issues, depression.Poor sex life, scraping by, untidy house, minor health issues, unhappy.Good sex life, saving some money, clean house, good health, happy.Great sex life, excess income, house cleaners, excellent health, joyous.

3:15 – How easy is the book to read?

Very easy to readOnly available in print or ebook: 198 pages (~3 hours to read)A lot of information packed into the program

5:30 – Reviews and Significance

Not well known (Only 77 reviews on Amazon - all 4+ stars)More people need to read this book. Check it out and leave a review!Kay has an active community at marriedmansexlife.com (Almost 2,000 forum members)

7:30 – Bio of Athol Kay

From New ZealandDegree in Sociology from Victoria UniversityMet his wife Jennifer when he was 21, married after 3-year long distance courtshipThey have two girlsOriginally intended to go into ministry. Had crisis of faith and left the church, going into nursing for developmentally disabled adults and teens with severe behavioral issues.Created MMSL website and forum in 2010. It was soon so popular he was able to quit his nursing job and focus on writing for his blog. MMSL book came out in 2011.

8:30 – Major themes

PART ONE: Fixing the SolutionThree Energy States Red: Draining Yellow: StagnantGreen: Flowing1. Physicality and Health2. Money and Materials3. Displaying High Value4. Relationship Comfort5. Personality and Preferences6. High-Energy Sex

PART TWO: Fixing the ProblemDealing With Your Energy VampireThe Mindful Attraction Plan (MAP)The Rest of Your Life

15:00 – Jay’s perspectives

MAP is a powerful little toolboxYou'll be referencing this book continuouslyCritique of MAP: I'd like a little more detail

22:30 – Matt’s perspectives

This book is a Call To Action - a MAP, a guide to help you out of the messKay provides solutions to so many different problems with one simple systemAbsolutely worth using on a monthly basisCritique of the MAP: Need more explanation of "Vampires"

Matt’s favorite quotes from “The Mindful Attraction Plan”

“A problem and a bad solution will result in two problems. A problem and simply ignoring it remains just one problem. A problem and a real solution results in no problem. Therefore, if you've tried everything you can think of and you're still lonely, broke, unhappy, overweight, in a bad relationship or undersexed, your real problem is your attempted solution. Before we fix your problem we have to fix your solution.”

Jay’s favorite quotes from “The Mindful Attraction Plan”

“Getting the love, sex and happiness you want are the side effects of having high personal energy.”

“It doesn’t matter what you work on, just as long as you are doing something positive to improve your overall energy levels.”

“Decide what you want. … If you don’t know what you want, no one else will tell you. … If you don’t know what you want, you will typically start falling into the stronger frame of other people who are seeking to get what they want. They are in action and thus have a higher energy than you do, so it’s easy for them to sway you an