How to solve problems? Understand Before You Act.

This video provides short overview of first lesson

In this video, I guide you through reflective questions designed to help you define a problem in one clear sentence. We explore what isn't working in your life, how you know it's a problem, when it becomes most noticeable, and who is affected by it. By identifying tangible evidence and understanding the consequences, we can clarify why addressing this issue is important. I encourage you to merge your answers into a concise statement following the formula I provided. Please take the time to reflect on these questions and prepare your response for our next discussion.

In this lesson, I guide you through the process of clearly naming your struggles in one honest sentence. This step is crucial because our brains cannot effectively plan when faced with ambiguity. I explain a simple formula: "I do or feel X, which leads to Y," emphasizing the importance of recognizing the consequences of our actions. By taking ownership of our situation and understanding the real impact, we can shift our perspective and motivate ourselves to address our problems. I encourage you to reflect on your own challenges and apply this formula to gain clarity and insight.

In this video, I share my personal experience with back pain, which often stems from sitting for hours without breaks during work. I discuss how this behavior leads to constant lower back pain and affects my mood, impacting not only me but also my family. I reflect on the importance of recognizing these patterns and the need to take regular breaks to improve my physical and emotional well-being. Through this experience I aim to help you understand how to apply tools for defining your framework and define your struggle in one sentence.

In this video, I guide you through an exercise to explore a specific topic or situation that you would like to delve deeper into. I encourage you to find a comfortable space, close your eyes, and recall the details of your chosen memory, including the emotions and surroundings. As you write down your thoughts, I ask you to formulate a sentence that reflects your experience, ensuring it starts with "I" and captures the real cost of the situation. Please take your time to check and refine your sentence, and be ready to bring it to our next lesson for further exploration. Your engagement in this process is essential for your personal growth.

In this video, I address common doubts that can arise during our process, particularly when a problem feels too broad or overwhelming. I encourage you to zoom in on a specific slice of the issue, as starting small can lead to significant breakthroughs over time. It's normal to feel guilty or painful clarity during this journey, but remember that change is possible and necessary. I want you to focus on identifying your role in the situation without assigning blame, as this will help you recognize patterns that need to change. Please take these insights to heart and begin applying them to your own challenges.

In this lesson, I guide you through five important steps to help you see what's real and avoid assumptions that can cloud your judgment. First, I encourage you to collect information about the specific places and moments when certain behaviors or problems occur. Next, find visible proof, such as notes or recordings, to support your observations. I also emphasize the importance of understanding the conditions and company around you during these moments, as well as researching guiding principles related to your topic. Finally, I ask you to establish baseline standards for what you can realistically apply to begin addressing the chaos you may be feeling.

In this video, I discuss my experience with back pain while working from home, specifically around 3:30 p.m. during video calls. I highlight that I often sit for long periods without breaks, as evidenced by my activity tracker showing over seven hours of sitting with only two stretch breaks last week. I emphasize the importance of taking short breaks every 30 minutes to stretch and move, which I have been neglecting. Through this example I am showing you how to use tools from this lesson.

In this video, I guide you through an exercise aimed at helping you collect evidence related to your topic. I encourage you to recall specific situations where problems occur, noting the time, place, and people involved, as well as any visible proofs like photos or messages. I also ask you to identify any guiding principles you might be violating and to consider a minimal change you can make moving forward. The goal is to define your current situation without jumping to solutions just yet. Please take some time to reflect and write down your thoughts in your notebook.

In this video, I address some common doubts that may arise during our process, particularly regarding data collection and finding guiding principles. If you feel you don't have enough data, take the time to gather more over the next week or two, as this will provide a clearer direction for your work. I encourage you to focus on one small guiding principle from a trusted source to help you move forward. Remember, even a minimal baseline is acceptable as we prepare for our seven-day micro plan. Take it step by step, and don't rush to conclusions; this approach will lead to greater comfort and satisfaction in your work.

In this lesson, I emphasize the importance of distinguishing between symptoms and drivers when addressing issues. If we only treat the symptoms without addressing the underlying drivers, the patterns we want to change are likely to return. We will explore the "Why ladder" technique, which involves asking "why" multiple times to uncover the root cause of a problem. My goal is to guide you layer by layer until we identify the tiny seed from which the issue originated. I encourage you to actively engage with this process as we work towards meaningful change.

In this video, I introduce the "why ladder" technique, a root cause analysis method that helps us explore the deeper reasons behind our behaviors by repeatedly asking "why." I demonstrate this with a relatable example about back pain caused by sitting too long, revealing that my belief in constant productivity stems from team culture and personal assumptions about breaks. I encourage you to apply this technique to uncover your own underlying beliefs and behaviors. By doing so, we can identify and address the root causes of our challenges. Please take some time to reflect on your own practices and consider how you might implement this approach in your work.

In this video, I introduced the CauseMap tool, which helps identify the potential causes of specific problems by categorizing them into six branches: people, habits, environment, beliefs, skills, and resources. I emphasized the importance of reflecting on how these factors contribute to our challenges, using back pain as a practical example. I encouraged you to think about your own habits and routines, as well as the beliefs that may be holding you back. Additionally, I requested that you take time to research and analyze your situation to gain insights into what might be blocking your progress. This reflection will help us understand the root causes and identify where to start making changes.

In this video, I guide you through an exercise to uncover the real reasons behind your challenges. We explore various aspects such as your beliefs, habits, environment, and the support systems around you. I encourage you to ask yourself "why" repeatedly to dig deeper into your motivations and behaviors. Additionally, I emphasize the importance of understanding your underlying beliefs and how they influence your actions. Please take the time to reflect on these questions and insights, as they are crucial for your personal growth and overcoming obstacles.

In this video, I address common doubts that can arise during the process of self-reflection and personal growth. I emphasize the importance of focusing on ourselves rather than blaming others for our situations, as we can only influence our own behaviors. If you find yourself feeling stuck, it's okay to pause and return to the topic later, but I encourage you to ask yourself what you would do if you knew the answers. I suggest starting with the simplest issue to tackle and looping back to others later. Remember to be kind to yourself throughout this deep process.

In this lesson, "Let it Land," I emphasize the importance of taking a pause to allow our mind, body, and emotions to integrate the insights we've gained. This quiet time is crucial for reshuffling our thoughts and creating new neural pathways necessary for change. I guide you through deliberate breathing exercises to shift from a stress response to a calm state, enabling us to approach our goals with clarity. Additionally, we will explore our emotions without getting lost in the narrative, ensuring alignment with our plans. I encourage you to embrace this integration phase before moving forward with any new actions.

In this video, I guide you through a breathing exercise designed to help you connect with your internal world and notice your body's responses. We focus on inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds, repeating this three times. After achieving a calm state, I encourage you to reflect on your root cause and observe any sensations in your body when you read it aloud. For the next 24 hours, I ask you to simply notice where this root shows up in your daily life without trying to fix anything. Remember to check in with your body to see if it feels ready to move forward.

In this video, I discuss the importance of the integration space during our change process. I emphasize that while it may feel slow, taking a pause allows us to create new neural pathways that support sustainable change. I encourage you to pay attention to your body's signals and to document any resistance you experience, as this is valuable information about your reaction to change. If you find yourself overwhelmed with emotions, I suggest using breathing techniques or physical movement to regain calmness. Remember, this pause is not a sign of quitting; it's a crucial step in bridging insight and action.

In this lesson, we will focus on generating a wide range of options for our problem by using various creative techniques. We will start with a Brain Dump to list as many potential solutions as possible, followed by the Scamper Blitz method, which encourages us to view our ideas through seven different lenses. Additionally, we will explore reverse thinking to gain a new perspective by considering ways to intensify the cause rather than solve it. The aim is not to pick a winner yet, but to map out our ideas thoroughly. I encourage you to actively participate in the Brain Dump and contribute your thoughts as we fill our idea list.

In this video, I dive into effective tools for idea-remixing, specifically focusing on the brain dump technique and the SCAMPER method. I encourage you to generate as many ideas as possible without judgment, aiming for at least 15 ideas, even if they seem chaotic. After brainstorming, we explore the SCAMPER acronym—substitute, combine, adapt, modify, put to other use, eliminate, and reverse—to refine our ideas further. I share practical examples, such as incorporating standing during calls or using the Pomodoro technique for better focus. Please take action by applying these techniques to your own topics and sharing your insights.

In this video, I merged various ideas to enhance our work habits and well-being. I've categorized these ideas using a color system to indicate their ease of implementation, with green representing the easiest ones that require minimal effort, such as taking a 90-second stand and stretch every 30 minutes and ensuring no back-to-back meetings. I've also highlighted five solutions that I'm ready to implement in the future, like keeping a water bottle at my desk and maintaining a screen-free zone after 8:30 PM. I encourage you to consider these strategies and think about how you can integrate them into your routine for better productivity and health. Let's make these small changes together!

In this video, I guide you through an exercise to generate your own idea remix. The first step is to brainstorm as many ideas as possible related to your topic without filtering them. Then, I introduce the SCAMPER technique, which involves substituting, combining, adapting, modifying, repurposing, removing, and reversing elements of your ideas. Finally, I encourage you to consolidate your ideas, color-code them based on feasibility, and identify your top five ideas. Please take the time to reflect on what surprises you and how these ideas can impact your approach.

In this video, I address common doubts that arise during the idea remix process. It's completely normal to feel that some of your ideas might seem silly; often, these can hide genius insights. I encourage you to aim for at least 10 to 15 ideas, as this allows for deeper exploration and the emergence of more innovative concepts. If you find yourself overwhelmed with ideas, take a break and revisit them later to filter out the most relevant ones. Remember, the goal is to transform your initial thoughts into a table full of options for your next steps.

In this lesson, I guide you through the process of choosing actionable steps for your future self by filtering your ideas through three key criteria, which I call the three Fs. First, we assess if your idea is feasible-can you start it easily without needing extraordinary effort? Next, we check if it feels aligned with your values and goals, ensuring that your body gives a small yes. Finally, we evaluate if it serves as a force multiplier, addressing the root drivers of your challenges rather than just the symptoms. I encourage you to move your ideas through these filters and select the steps that resonate most with you.

In this video, I walk through an exercise focused on managing back pain by filtering five shortlisted ideas through three criteria: feasibility, personal alignment, and whether they act as a force multiplier. I found that a 90-second standing or stretching break every 30 minutes is feasible, aligns with my values, and effectively addresses the root cause of the issue. I also considered standing during phone calls and keeping a water bottle at my desk as viable options. However, I decided to prioritize the stretching routine for the next seven days as my pilot idea. I encourage you to reflect on your own ideas and choose a pilot to implement in the coming week.

In this video, I guide you through a structured exercise to help you filter and select your top ideas from your idea pile. I encourage you to circle five items that resonate with you and evaluate them based on feasibility, alignment with your values, and their potential impact on your root cause. The goal is to identify one pilot action that feels right for you, and I ask you to articulate this action along with a true reason why it matters to you. This reason will serve as your motivation to stay committed. Please take a moment to complete this exercise and reflect on your chosen action.

In this video, I discuss common doubts that can arise when filtering ideas and how to address them. If you find that none of your ideas receive three approvals, consider simplifying them or starting with a micro step to ease into change. It's normal to feel resistance, so focus on manageable adjustments that align with your work reality. I encourage you to test your ideas in a pilot phase, and if successful, implement them more broadly. Please stay engaged until the end for important next steps.

In this lesson, I guide you through creating a seven-day pilot action plan to test your ideas in a low-risk environment. This pilot will help you learn about your behaviors and identify any blockages while tracking your progress daily. I encourage you to define specific actions, set measurable goals, and consider who can support you during this process. Additionally, think about a plan B to stay on track if unexpected challenges arise. Please take the time to outline your action plan and commit to this pilot for effective implementation.

In this video, I outline my plan to address back pain by implementing a 90-second stand and stretch every 30 minutes, starting Wednesday at 10 a.m. I will follow this routine for seven days and measure my progress daily by counting the number of stand-ups. To support my efforts, I will use a timer for reminders and ask a colleague to check in with me at noon. If I miss a session, I’ll mark it as delayed and continue with the next one without adjusting my entire day. I encourage you to join me in this pilot version and share any insights or experiences you have along the way.

In this video, I discuss the importance of tracking our progress and adjusting our plans as needed. It's normal to forget or need a plan B, and I encourage you to create reminders or alarms to help you stay on track. Remember, consistency beats intensity, so aim for at least six to seven check marks each week before seeking faster results. A clear micro plan is essential, and planning without a calendar is just a wish—so make sure to set a start time for your tasks. Please take these steps over the next seven days to ensure we stay aligned and productive.

In this final lesson I guide you through a reflection on your progress over the past week. I encourage you to count how many positive actions you took, identifying the days you succeeded and those you faced challenges. Depending on your results, I suggest whether to continue your current routine, adjust your approach, or choose a simpler goal. It's crucial to understand the triggers behind any setbacks to better prepare for future challenges. I invite you to commit to a new routine and consider starting another seven-day pilot to further enhance your growth.

In this video, I reflect on my experience with back pain and my seven-day pilot routine to address it. I successfully stretched every 30 minutes on most days, achieving a total of 40 stretches on Wednesday and 15 on Tuesday, though I faced some delays due to longer meetings. I learned that I need reminders to stay active and plan to adjust my routine to stretch every 45 minutes instead. I also want to explore ways to stay active during weekends, as I found that I was less productive on rainy days. I encourage you to consider your own routines and how you can incorporate more movement into your day.

In this video, I invite you to reflect on your actions during the seven-day pilot. I encourage you to be honest about how many actions you successfully performed, how many were delayed, and to analyze the circumstances surrounding any missed actions. Based on your reflections, consider what new habits you can adopt or adjustments you can make moving forward. My goal is for you to commit to these changes and find a way to integrate them into your daily routine. Let's ensure continuity and growth together!

In this video, I address common doubts that may arise during our process, particularly if you feel resistance or if your score is low. I encourage you to shrink your steps by 50% and consider adjusting factors like time and frequency. If you're still feeling resistance after a week, I suggest digging deeper to understand the root cause of those feelings. It's essential to keep the essence of your actions and find a safer space to perform them. Remember, don't give up on your willingness to change; take the time to explore these topics further.

In this final wrap-up session, I encourage you to set your next goals by selecting an action or revisiting your idea pile. Consider applying the same steps to new topics or a 7-day pilot. It's important to keep your support visible, whether through gadgets that inspire you or by enlisting a friend or colleague as your accountability partner. I would also appreciate your feedback on this course, sharing what worked for you and what didn’t, as it will help me improve future sessions. Thank you for being part of this journey!

In this video, I address some common doubts that may arise during our process. If you feel lost, I encourage you to re-enter lesson one with a fresh sentence and remember that small cycles can often beat perfect plans. For those looking to dive deeper into their beliefs, revisiting the "real why" using tools like the five whys or a cause map can be very helpful. I also suggest seeking external support if you need it, as understanding what's beneath the surface of your beliefs is crucial. If you prefer privacy, feel free to continue using the workbook solo online.