The difference between good and great isn't luck or talent.

It's mindset.

This podcast is a 100-minute deep dive on mental toughness (with some of the world’s top performers).

My highlights:

1. ⏱ Mel Robbin’s 5-second rule

The 5-second rule is for anytime you want to make a change or take action in the face of resistance, negative emotions or fear.

The idea is to count backwards from 5. Like a rocket taking off.

Yep, it sounds dumb.

But she says it helps us break the subconscious patterns of thoughts and behaviours that run our lives.

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“Counting backwards requires focus which switches on your pre-frontal cortex… It’s a form of metacognition… It gives you a moment of control over what you think and do next. That’s the genius of it.”

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Try it next time you can't get out of bed in the morning. Or procrastinating. Weirdly works.

2. 💯 James Lawrence’s “100% physical, 100% mental” philosophy

People often debate the performance make-up: “It’s 80% mental, 20% physical”…

James says we’re thinking about it the wrong way.

“It’s 100% physical. And it’s 100% mental. You cannot rely solely on one or the other to get you through. You have to be so strong in both or it just doesn’t work.”

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3. 😢 Susan David on discomfort

She says that discomfort is the price of admission to growth and improvement.

“The edge of our ability is where we grow the most”

So don't avoid, but dive into hard/scary things.

You can listen to the podcast here.