I am Damien Catani, CEO of goalmap, and I gave this talk at the #QS15 Quantified Self conference in San Francisco in june 2015.
Let me tell you about these 7,459 dreams I have been religiously writing down for the last 17 years.
Everybody seems to be tracking oneself for their own reasons, so here is a collection of our favourite ones. In short, tracking will have a way larger impact on your life than any other activity which takes less than three minutes a day and here is why.
This document provides an overview of Neuro-Linguistic Programming (NLP) and discusses how it can be used to change behaviors and achieve desired outcomes. It examines how people think, feel, communicate and build relationships. Key concepts discussed include setting goals, establishing rapport, using sensory acuity for feedback, and reprogramming beliefs and physiology through techniques like anchoring. The document also discusses strategies for eliciting a person's process for achieving different states and the role of physiology in changing feelings and health.
Dreams are generally referred to as images, stories, thoughts and emotions that occur while sleeping. Visual imagery is said to be the most common type of imagery
The document discusses how dreaming big can positively impact one's life in several ways:
1. Thoughts become things - vividly envisioning dreams can help make them a reality, as notable people are able to deeply envision achievements before attaining them.
2. Focus is altered - focusing on dreams changes one's perspective and steering towards dreams can help overcome obstacles.
3. The subconscious is impacted - dreaming big fills the subconscious with abundance rather than lack, changing one's experiences and direction in life.
4. Self-improvement becomes a necessity - realizing dreams requires changing habits and improving constantly rather than expecting different results with no changes. Dreaming provides motivation to improve oneself.
Dreams are generally referred to as images, stories, thoughts and emotions that occur while sleeping. Visual imagery is said to be the most common type of imagery. But all our senses can be constituted in our dreams. As people are different, the pattern of dreams also differs according to persons.
We dream every night as a way for our subconscious mind to communicate with our conscious mind. Dreams come in 90-minute cycles during deep sleep and represent aspects of our self that we may not be aware of. Learning to interpret our dreams can help us expand our self-awareness and gain wisdom from our subconscious. Practicing relaxation techniques before bed can help us remember our dreams by allowing us to achieve deeper stages of sleep.
How to remove negative memories by Matt KendallMatt Kendall
This document discusses removing negative memories through techniques like Integral Eye Movement Therapy (IEMT). It begins by introducing the author, Matt Kendall, and his background in neuro-linguistic programming and hypnotism. It then discusses different types of memory and common myths. It explains how early experiences shape belief systems and problems memories can cause. Various techniques are presented for changing memory structure and reducing panic, including altering submodalities, adding time, and mindfulness. The goal is to process past experiences to gain control over thoughts and feelings in the present.
How to Remember Your Dreams will take you into a new world of your own being. With the help of our website where you can find Remember your dream
Website - http://limnosophy.net/how-to-remember-your-dreams/
Everybody seems to be tracking oneself for their own reasons, so here is a collection of our favourite ones. In short, tracking will have a way larger impact on your life than any other activity which takes less than three minutes a day and here is why.
This document provides an overview of Neuro-Linguistic Programming (NLP) and discusses how it can be used to change behaviors and achieve desired outcomes. It examines how people think, feel, communicate and build relationships. Key concepts discussed include setting goals, establishing rapport, using sensory acuity for feedback, and reprogramming beliefs and physiology through techniques like anchoring. The document also discusses strategies for eliciting a person's process for achieving different states and the role of physiology in changing feelings and health.
Dreams are generally referred to as images, stories, thoughts and emotions that occur while sleeping. Visual imagery is said to be the most common type of imagery
The document discusses how dreaming big can positively impact one's life in several ways:
1. Thoughts become things - vividly envisioning dreams can help make them a reality, as notable people are able to deeply envision achievements before attaining them.
2. Focus is altered - focusing on dreams changes one's perspective and steering towards dreams can help overcome obstacles.
3. The subconscious is impacted - dreaming big fills the subconscious with abundance rather than lack, changing one's experiences and direction in life.
4. Self-improvement becomes a necessity - realizing dreams requires changing habits and improving constantly rather than expecting different results with no changes. Dreaming provides motivation to improve oneself.
Dreams are generally referred to as images, stories, thoughts and emotions that occur while sleeping. Visual imagery is said to be the most common type of imagery. But all our senses can be constituted in our dreams. As people are different, the pattern of dreams also differs according to persons.
We dream every night as a way for our subconscious mind to communicate with our conscious mind. Dreams come in 90-minute cycles during deep sleep and represent aspects of our self that we may not be aware of. Learning to interpret our dreams can help us expand our self-awareness and gain wisdom from our subconscious. Practicing relaxation techniques before bed can help us remember our dreams by allowing us to achieve deeper stages of sleep.
How to remove negative memories by Matt KendallMatt Kendall
This document discusses removing negative memories through techniques like Integral Eye Movement Therapy (IEMT). It begins by introducing the author, Matt Kendall, and his background in neuro-linguistic programming and hypnotism. It then discusses different types of memory and common myths. It explains how early experiences shape belief systems and problems memories can cause. Various techniques are presented for changing memory structure and reducing panic, including altering submodalities, adding time, and mindfulness. The goal is to process past experiences to gain control over thoughts and feelings in the present.
How to Remember Your Dreams will take you into a new world of your own being. With the help of our website where you can find Remember your dream
Website - http://limnosophy.net/how-to-remember-your-dreams/
Dreams occur during REM sleep and can reflect our unconscious thoughts and concerns. While the exact purpose of dreaming is unknown, deprivation of REM sleep has been shown to have negative mental and physical effects. Daydreams and fantasies allow us to imagine possibilities when awake. Recurring and nightmares may indicate unresolved issues, while lucid dreaming involves realizing one is dreaming.
Vision is our dominant sense and we rely heavily on it for learning. Our brain processes visual inputs through the retina and visual cortex, organizing information into streams for recognizing objects, color, motion, and location. However, what we see is not always accurate, as our brain can be fooled and makes judgments based on incomplete information. Studies have shown pictures are remembered better than text alone due to the pictorial superiority effect. Ultimately, our brain constructs our perceived reality from visual inputs.
The document discusses the concept of synchronicity and how it relates to the law of attraction. It provides examples to illustrate that like attracts like, even when things may seem opposite. It then discusses 4 levels of knowledge and how expanding our awareness can empower us by illuminating blind spots. Finally, it proposes effective techniques for using the law of attraction, including compressing time and energy into desires to manifest goals powerfully through synchronicity.
The document discusses the concept of synchronicity and how it relates to the law of attraction. It provides examples to illustrate that like attracts like, even when things may seem opposite. It then discusses 4 levels of knowledge and how expanding our awareness can empower us by illuminating blind spots. Finally, it proposes effective techniques for using the law of attraction, including compressing focused energy over time to manifest desires.
Lucid Dreaming and Conscious Dreaming are one in the same. It is the awareness that you are in fact dreaming. In other words you are aware that what you are experiencing is occurring in a dream, while you are having the dream. Lucid dreaming allows you a particular amount of control that you do not have while dreaming normally.
This is a true metaphysical power, this power over your own dreams' actions and events. Instead of things being done to you, you are the star, and the writer, of the story, and you can use this power to help bring about great changes in your own waking life.
This document discusses various topics related to dreams including what dreams are, theories about why we dream, the sleep cycle and stages of sleep including REM sleep, the importance of dreaming, daydreams and fantasies, nightmares, and epic dreams. Dreams occur during REM sleep and can last a few minutes to 20 minutes, involving imaginary images, sounds, or sensations that may seem real but did not actually occur. Scientists have various theories about why we dream but none have been proven, and dreaming is thought to be important for brain and emotional health.
The document summarizes the results of a questionnaire about dreams. It finds that most respondents were ages 22-27, watch TV in the evenings, and enjoy documentaries. Over half reported dreaming every night and feeling like dreams are real. Common dream themes included relationships, falling, and fears. The results indicate dreams will be a relatable topic for the target audience of the documentary.
Dreams occur during sleep and can involve stories, images, emotions, and thoughts. Studies have shown dreams are important for health and well-being. Experts have various theories for why we dream, such as to solve problems, process memories and emotions, or reflect unconscious thoughts and feelings. Different types of dreams include normal dreams, daydreams, nightmares, progressive dreams, recurring dreams, lucid dreams, false awakenings, healing dreams, prophetic dreams, signal dreams, epic dreams, and mutual dreams. Tips are provided for improving dream recall and interpretation. However, the exact purpose and meaning of dreams remains unclear.
This document provides an overview of a presentation on memory and techniques for managing memories. Some key points:
1) It discusses the different types of memory including sensory memory, short-term memory, and long-term memory. Traumatic memories may lack a time stamp and feel like they are happening in the present.
2) Various techniques are presented for working with memories, including changing the sensory details (submodalities) of memories, adding a time stamp to ruminating memories, and using Integral Eye Movement Therapy to reprocess upsetting memories.
3) Examples are given of how to use these techniques, including changing the format of a memory from a movie to a picture, adding life events after a
Experts claim that people have been having more vivid dreams and nightmares during lockdown. Being confined with more time to sleep allows for more dreaming. Additionally, duller daily lives lead to more exciting nighttime brain activity and dreams. Dreams are symbolic and can help people interpret their feelings - for example, missing a train may indicate feeling left behind, while walking on air shows feeling invincible. It is useful to analyze dreams, as deciphering symbols can provide insight into one's emotions.
The document summarizes sleep stages and dreaming. It discusses the 4 stages of sleep: stage 1 is light sleep, stage 2 is deeper sleep, stage 3 is deep sleep, and REM sleep involves dreaming. Several theories are presented for why we dream, such as dreams helping process memories and emotions. Common dream themes like falling, being chased, and meeting celebrities are analyzed. The document also covers facts about dreaming, such as most dreams being forgotten and differences in how men and women dream. Lucid dreaming is defined as being aware you are dreaming while dreaming, and methods for inducing lucid dreams are presented.
Olivia Andrews conducted a 30-day experiment to study why some dreams are remembered and others forgotten. She kept a dream journal and recorded details of her dreams, how she slept, and how she was awakened. She found that she recalled more dreams when waking naturally versus being interrupted. Additionally, she remembered dreams that occurred just before waking, and some dreams were related to recent experiences. Overall, the experiment showed dreams are complex and there is no single reason for remembering or forgetting dreams.
This document provides an overview and agenda for a personal development talk focused on memory and techniques like Integral Eye Movement Therapy (IEMT). It begins with introductions and disclaimers, then outlines the topics to be covered including the different types of memory, belief systems, mind tricks, memory and time, memory submodalities, understanding panic attacks, and applications of IEMT. The document then shares the presenter's background and experience working with clients using IEMT for issues like social anxiety. It provides examples of past client success stories and outlines the 4 exercises that will be done during the talk focused on reducing the impact of troublesome memories and resolving ruminating issues.
Human memory develops from infancy through adulthood. Babies have short term memory and begin to remember people and places around 6 months old. Children's memories are shaped by what interests them, though injury can impair memory. Short term memory holds a small amount of information for a brief time, while long term memory stores information over long periods through rehearsal and repeated exposure. Early memories before age 3 are rare as the brain is not developed enough yet. Emotional memories tend to be recalled most vividly.
The document discusses sleep, dreams, and sleep disorders. It explains that sleep is needed to rest the body and mind, fight infections, and recover from stress. Without enough sleep, people can become irritable, lose focus, and have memory loss. Several common sleep disorders are described such as insomnia, nightmares, sleepwalking, sleep apnea, and narcolepsy. The sleep cycle is explained as alternating between NREM and REM sleep, and dreams typically occur during REM sleep. Videos and websites are provided for further information on topics like narcolepsy, lucid dreaming, and the best time to go to bed.
The document discusses sleep, dreams, and sleep disorders. It explains that sleep is needed to rest the body and mind, fight infections, and recover from stress. Without enough sleep, people can become irritable, lose focus, and have memory loss. Several common sleep disorders are described such as insomnia, nightmares, sleepwalking, sleep apnea, and narcolepsy. The sleep cycle is explained as alternating between NREM and REM sleep, and dreams typically occur during REM sleep. Videos and websites are provided for further information on topics like narcolepsy, lucid dreaming, and the best time to go to bed.
Olivia Andrews conducted a 30-day study to understand why some dreams are remembered and others forgotten. She kept a dream journal and recorded details of her dreams, how she slept, and how she was awakened. She found that she recalled more dreams when waking naturally versus being interrupted. Additionally, the dreams recalled were those experienced shortly before waking. The study suggests various factors like sleep interruptions, depth of sleep, and dream vividness can impact dream recall. Overall, the experiment helped Olivia better understand her dreaming mind.
Our brains are constantly changing based on what we learn and experience. Exercise, sleep, memory techniques and limiting stress can help optimize brain function. While men and women's brains are genetically different, at their core all humans share curiosity to learn about the world.
Dreams occur during REM sleep and can reflect our unconscious thoughts and concerns. While the exact purpose of dreaming is unknown, deprivation of REM sleep has been shown to have negative mental and physical effects. Daydreams and fantasies allow us to imagine possibilities when awake. Recurring and nightmares may indicate unresolved issues, while lucid dreaming involves realizing one is dreaming.
Vision is our dominant sense and we rely heavily on it for learning. Our brain processes visual inputs through the retina and visual cortex, organizing information into streams for recognizing objects, color, motion, and location. However, what we see is not always accurate, as our brain can be fooled and makes judgments based on incomplete information. Studies have shown pictures are remembered better than text alone due to the pictorial superiority effect. Ultimately, our brain constructs our perceived reality from visual inputs.
The document discusses the concept of synchronicity and how it relates to the law of attraction. It provides examples to illustrate that like attracts like, even when things may seem opposite. It then discusses 4 levels of knowledge and how expanding our awareness can empower us by illuminating blind spots. Finally, it proposes effective techniques for using the law of attraction, including compressing time and energy into desires to manifest goals powerfully through synchronicity.
The document discusses the concept of synchronicity and how it relates to the law of attraction. It provides examples to illustrate that like attracts like, even when things may seem opposite. It then discusses 4 levels of knowledge and how expanding our awareness can empower us by illuminating blind spots. Finally, it proposes effective techniques for using the law of attraction, including compressing focused energy over time to manifest desires.
Lucid Dreaming and Conscious Dreaming are one in the same. It is the awareness that you are in fact dreaming. In other words you are aware that what you are experiencing is occurring in a dream, while you are having the dream. Lucid dreaming allows you a particular amount of control that you do not have while dreaming normally.
This is a true metaphysical power, this power over your own dreams' actions and events. Instead of things being done to you, you are the star, and the writer, of the story, and you can use this power to help bring about great changes in your own waking life.
This document discusses various topics related to dreams including what dreams are, theories about why we dream, the sleep cycle and stages of sleep including REM sleep, the importance of dreaming, daydreams and fantasies, nightmares, and epic dreams. Dreams occur during REM sleep and can last a few minutes to 20 minutes, involving imaginary images, sounds, or sensations that may seem real but did not actually occur. Scientists have various theories about why we dream but none have been proven, and dreaming is thought to be important for brain and emotional health.
The document summarizes the results of a questionnaire about dreams. It finds that most respondents were ages 22-27, watch TV in the evenings, and enjoy documentaries. Over half reported dreaming every night and feeling like dreams are real. Common dream themes included relationships, falling, and fears. The results indicate dreams will be a relatable topic for the target audience of the documentary.
Dreams occur during sleep and can involve stories, images, emotions, and thoughts. Studies have shown dreams are important for health and well-being. Experts have various theories for why we dream, such as to solve problems, process memories and emotions, or reflect unconscious thoughts and feelings. Different types of dreams include normal dreams, daydreams, nightmares, progressive dreams, recurring dreams, lucid dreams, false awakenings, healing dreams, prophetic dreams, signal dreams, epic dreams, and mutual dreams. Tips are provided for improving dream recall and interpretation. However, the exact purpose and meaning of dreams remains unclear.
This document provides an overview of a presentation on memory and techniques for managing memories. Some key points:
1) It discusses the different types of memory including sensory memory, short-term memory, and long-term memory. Traumatic memories may lack a time stamp and feel like they are happening in the present.
2) Various techniques are presented for working with memories, including changing the sensory details (submodalities) of memories, adding a time stamp to ruminating memories, and using Integral Eye Movement Therapy to reprocess upsetting memories.
3) Examples are given of how to use these techniques, including changing the format of a memory from a movie to a picture, adding life events after a
Experts claim that people have been having more vivid dreams and nightmares during lockdown. Being confined with more time to sleep allows for more dreaming. Additionally, duller daily lives lead to more exciting nighttime brain activity and dreams. Dreams are symbolic and can help people interpret their feelings - for example, missing a train may indicate feeling left behind, while walking on air shows feeling invincible. It is useful to analyze dreams, as deciphering symbols can provide insight into one's emotions.
The document summarizes sleep stages and dreaming. It discusses the 4 stages of sleep: stage 1 is light sleep, stage 2 is deeper sleep, stage 3 is deep sleep, and REM sleep involves dreaming. Several theories are presented for why we dream, such as dreams helping process memories and emotions. Common dream themes like falling, being chased, and meeting celebrities are analyzed. The document also covers facts about dreaming, such as most dreams being forgotten and differences in how men and women dream. Lucid dreaming is defined as being aware you are dreaming while dreaming, and methods for inducing lucid dreams are presented.
Olivia Andrews conducted a 30-day experiment to study why some dreams are remembered and others forgotten. She kept a dream journal and recorded details of her dreams, how she slept, and how she was awakened. She found that she recalled more dreams when waking naturally versus being interrupted. Additionally, she remembered dreams that occurred just before waking, and some dreams were related to recent experiences. Overall, the experiment showed dreams are complex and there is no single reason for remembering or forgetting dreams.
This document provides an overview and agenda for a personal development talk focused on memory and techniques like Integral Eye Movement Therapy (IEMT). It begins with introductions and disclaimers, then outlines the topics to be covered including the different types of memory, belief systems, mind tricks, memory and time, memory submodalities, understanding panic attacks, and applications of IEMT. The document then shares the presenter's background and experience working with clients using IEMT for issues like social anxiety. It provides examples of past client success stories and outlines the 4 exercises that will be done during the talk focused on reducing the impact of troublesome memories and resolving ruminating issues.
Human memory develops from infancy through adulthood. Babies have short term memory and begin to remember people and places around 6 months old. Children's memories are shaped by what interests them, though injury can impair memory. Short term memory holds a small amount of information for a brief time, while long term memory stores information over long periods through rehearsal and repeated exposure. Early memories before age 3 are rare as the brain is not developed enough yet. Emotional memories tend to be recalled most vividly.
The document discusses sleep, dreams, and sleep disorders. It explains that sleep is needed to rest the body and mind, fight infections, and recover from stress. Without enough sleep, people can become irritable, lose focus, and have memory loss. Several common sleep disorders are described such as insomnia, nightmares, sleepwalking, sleep apnea, and narcolepsy. The sleep cycle is explained as alternating between NREM and REM sleep, and dreams typically occur during REM sleep. Videos and websites are provided for further information on topics like narcolepsy, lucid dreaming, and the best time to go to bed.
The document discusses sleep, dreams, and sleep disorders. It explains that sleep is needed to rest the body and mind, fight infections, and recover from stress. Without enough sleep, people can become irritable, lose focus, and have memory loss. Several common sleep disorders are described such as insomnia, nightmares, sleepwalking, sleep apnea, and narcolepsy. The sleep cycle is explained as alternating between NREM and REM sleep, and dreams typically occur during REM sleep. Videos and websites are provided for further information on topics like narcolepsy, lucid dreaming, and the best time to go to bed.
Olivia Andrews conducted a 30-day study to understand why some dreams are remembered and others forgotten. She kept a dream journal and recorded details of her dreams, how she slept, and how she was awakened. She found that she recalled more dreams when waking naturally versus being interrupted. Additionally, the dreams recalled were those experienced shortly before waking. The study suggests various factors like sleep interruptions, depth of sleep, and dream vividness can impact dream recall. Overall, the experiment helped Olivia better understand her dreaming mind.
Our brains are constantly changing based on what we learn and experience. Exercise, sleep, memory techniques and limiting stress can help optimize brain function. While men and women's brains are genetically different, at their core all humans share curiosity to learn about the world.
Similar to Dreaming Numbers - How I have been religiously writing down my dreams for the last 17 years (20)
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Covey says most people look for quick fixes. They see a big success and want to know how he did it, believing (and hoping) they can do the same following a quick bullet list.
But real change, the author says, comes not from the outside in, but from the inside out. And the most fundamental way of changing yourself is through a paradigm shift.
That paradigm shift is a new way of looking at the world. The 7 Habits of Highly Effective People presents an approach to effectiveness based on character and principles.
The first three habits indeed deal with yourself because it all starts with you. The first three habits move you from dependence from the world to the independence of making your own world.
Habits 4, 5 and 6 are about people and relationships. The will move you from independence to interdependence. Such, cooperating to achieve more than you could have by yourself.
The last habit, habit number 7, focuses on continuous growth and improvement.
4. Dreams as a key to the self
4
What (do)
Dreams played a central role in the reconstruction process.
I started to write them down - all those I could remember – to explore my subconscious
and go through some kind of self psychoanalysis/therapy.
7. Why crystallize first then register? How
7
Dream
Memorize
Crystallize Register
The rationale for the intermediate crystallization is that it’s difficult to memorize more
than 2 to 3 dreams. By making a quick note which will be enough to remember the full
dream you empty your mind and are ready for a refill
10. Key dream stats What (learn)
10
Dream tracking period 17.55 years
Total number of dreams logged 7,459
Average number of dreams / night 1.21
Highest number of dreams / night 14 (Aug. 28, 1998)
Longest >=1 dream streak 58 days (May 30, 2015)
Longest 0 dream streak 21 days (Oct. 3, 2005)
11. Where does the number come from? What (learn)
11
0
2
4
6
8
10
12
14
Jun-05 Jun-06 Jun-07 Jun-08 Jun-09 Jun-10 Jun-11 Jun-12 Jun-13 Jun-14 Jun-15
Dreams per day over the past 10 years
Can we explain or even influence the number of dreams we have per night?
It’s difficult at first sight to identify patterns
12. Where does the number come from? What (learn)
12
Dreams per day over the past 10 years (50-day moving average)
0
0.5
1
1.5
2
2.5
3
3.5
4
If we look instead at moving averages to get rid of the daily volatility, the overall trend is
clearer. But we still have to explain it
13. Where does the number come from? What (learn)
13
- Cyclicality: week and year
Is there a variability of the number of dreams through the year or the week?
- Correlations
Is it correlated with other activities?
- Momentum and inertia
Is there any momentum or inertia?
- Goal-setting
Can I consciously influence my subconscious through goal-setting?
14. Weekly cyclicality What (learn)
14
16.7%
15.5%
13.3% 13.7%
10.8%
13.0%
17.1%
Mon Tue Wed Thu Fri Sat Sun
Dreams per day of the week (as percentage of total dreams)
Days of the week are not created equal when it comes to dreaming
17. The more I sleep, the more I dream What (learn)
17
-23%
-4%
2%
5%
34%
0h-7h
7h-8h
8h-9h
9h-10h
10h-12h
Number of dreams per sleep hour brackets (variance to the mean)
18. Beware inertia What (learn)
18
22% more chance to have 0 dream at night if I had 0
dream the night before
19. Surf the momentum What (learn)
19
56% more chance to have 3 dreams at night or more
if I had 3 dreams or more the night before
21. Adding goal-setting into the mix How
21
Can I consciously influence my subconscious through goal-setting?
22. Until April 13th, 2013:
First, qualitative goal How
22
“Write down all the dreams I can
remember each night”
23. From September 10th, 2012:
Then, quantitative How
23
“Remember (and write down) at
least 1 dream per night on average”
24. Wow, setting goals work! What (learn)
24
0
0.5
1
1.5
2
2.5
3
3.5
4
Introduction of a
quantified goal
2.040.73
Looks like I internalized subconsciously the targets I fixed consciously…
25. Aim high and forget safety nets What (learn)
25
0
0.5
1
1.5
2
2.5
3
3.5
4
Quantified goal
only
Qualitative goal-setting Quantitative goal-setting
0.73 1.78 2.11
26. Make your goal public What (learn)
26
0
0.5
1
1.5
2
2.5
3
3.5
4
Signed up to talk about
dreams at the QS15
conference
Qualitative goal-setting Quantitative goal-setting
0.73 1.78 1.84 2.64
So let’s dig into it and look at a few factors:
Is there a variability of the number of dreams through the year or the week?
Is it correlated with other activities? Is there any momentum or inertia?
Can I consciously influence my subconscious through goal-setting?
Not only is the number of dreams correlated to other activities but it’s also correlated with itself if I may speak so
There is inertia: 22% more chance to have 0 dream at night if I had 0 dream the night before
And there is momentum: the likelihood that I have 3 or + dreams is 56% higher if I had 3+ the night before
The notion of momentum / Beware of inertia / impetus
On Nov 8th email from Ernesto
Single most impactful event after goal-setting