1.
HIGH PERFORMANCE
PROVEN FRAMEWORKS FOR
with Janet Chang

2.
Pick Your Own
Adventure!
1. Make Big Decisions Soundly & Quickly
4. Accomplish More...Without Overwhelm
3. Think Faster and Look Better Naked
2. Find & Kill Hidden Inner Demons

3.
MAKE BIG DECISIONS
QUICKLY & SOUNDLY

4.
Decision Making, "Before"
Value #1
Value #3Value #2
YAY!
PROs CONs

5.
W. R. A. P.
Decision Making, "After"
A F R A M E W O R K F O R B I G D E C I S I O N S
O N C A R E E R , R E L A T I O N S H I P S & L I F E
Widen
Your
Options
Reality Test
Your
Assumptions
Prepare to
be Wrong
(or Right)
Attain
Emotional
Distance

6.
[W]iden Options
Reframing question
3-5 options
Eliminate fake options
DECISION MAKING - STEP 1

7.
[R]eality Test
Why: dangerous assumptions
Method 1: Trial tests
Method 2: Ask experts
DECISION MAKING - STEP 2

8.
[A]ttain Distance
Question 1: CEO of your life
Question 2: 10d/10m/10y
DECISION MAKING - STEP 3

9.
[P]repare Yourself
Set a tripwire
Worst case contingencies
Best case preparation
DECISION MAKING - STEP 4

10.
FURTHER READING
1. "Decisive" by Chip and Dan Heath
2. "Barbell 90/10" by Nassim Taleb
DECISION MAKING

11.
FIND & KILL YOUR
INNER DEMONS
HIDDEN

12.
Find Your Limits
Why does this even matter?
Q1: Repeatedly putting off
Q2: Repeatedly falling short
Q3: Why, Why, Why. 5-10x
INNER DEMONS - STEP 1

13.
"I don't have
[time/money/etc]."
"It's not the right time."
"I'm not ready."
"I don't actually care about
it that much." or "It's not a
big deal if I don't..."
"It wouldn't work for me."
Limits
"I can't..."
"It never works."
"I don't deserve..."
"People don't like me."
"I have enough already"
"I'm not [blank] enough."
"I'm not meant to do/be..."
"They don't understand me."
"Bad things will happen if..."
"I don't want to become one
of *those* people. [Blank]
people are [negative trait]."
C O M M O N
L I M I T S
S I G N S T O
D I G D E E P E R
O R C H O O S E A
D I F F E R E N T P R O B L E M

14.
Challenge Limits
What is at the core?
Is this absolutely true?
What if the opposite?
INNER DEMONS - STEP 2

15.
Overcome Limits
Prove the positive is true.
Past
Present
Future
5 min/day, 1-4 weeks
INNER DEMONS - STEP 3

16.
FURTHER READING
1. Worksheets: bit.ly/killinnerdemons
2. LovingTheUnlovableWithin.com
3. "Emotional First Aid" by Guy Winch
KILLING INNER DEMONS

17.
BIOHACKING:
THINK FASTER &
LOOK BETTER NAKED

18.
"Be healthy in general"
Lose/gain weight
Sleep better
Energy (more or
consistent)
Sexify! (6-pack abs, ass)
Fertility/Hormones
Run a marathon
Recover from injury
Goals &
Problems
Focus
Creativity
Sharper thinking
Remove "brain fog"
Reduce stress
Reduce mood swings
Increase productivity
M I N DB O D Y

19.
Performance Factors
[D]iet
[O]ther
[S]leep & Stress
[E]xercise
BIOHACKING BASICS: DOSE

20.
Priorities
[S]leep & Stress 100%
[D]iet 75% (or 20%)
[E]xercise 20% (or 75%)
[O]ther 5%
BIOHACKING BASICS: DOSE

21.
T.R.E.
Biohacking
F R A M E W O R K F O R I M P R O V I N G F I T N E S S ,
F O C U S , S L E E P , A N D M O R E
TRACK RESEARCH
EXPERIMENT

22.
[T]rack
Track metrics that matter
BIOHACKING CYCLE: TRE

23.
TRACK

24.
[R]esearch
Research different...
- theories
- protocols
BIOHACKING CYCLE: TRE

25.
[E]xperiment
Try different things
....and TRACK the results
BIOHACKING CYCLE: TRE

26.
"Your
boobs
look
bigger"

27.
D
O
S
E
Melatonin, butter,
dark & light exp.
Weightlift 3-5 x 2-7,
HIIT/Tabata, MAT
Paleo/ancestral,
low carbohydrate
Modafinil (<1x/wk)
Polyphasic sleep
Chronic cardio
Low fat, low calorie
Piracetam

28.
RESOURCES
BODY
Exercise
- StartingStrength.com
- Barry Ross
- Crossfit.com
Injury/Posture Correction
- MuscleActivation.com
- Bali Chiropractic &Massage
(Jason in Ubud)
- YouTube videos: "Egoscue"
BIOHACKING
MIND & MORE
Diet, Sleep
- Quantified-Mind.com
- BulletproofExecutive.com
- QuantifiedSelf.com/guide
- PolyphasicSociety.com
Supplements, Stress, Other
- Examine.com
- Hormones: ZRTLab.com
- MotivationHacker.com

29.
THE MISSING SERIES:
PRODUCTIVITY
(WITHOUT OVERWHELM)
Sign up now or @ janetchang.com

30.
Q & A
DECISION-MAKING
INNER DEMONS
BIOHACKING