I mentioned that idea of the five-day experiment. I've actually got four that I wanna share with you as we get to close up this course on resilience. And by the way, the foundation of this, at the front of this course, when we took a look at those things like who it's important to be resilient for, when you're at your best, that's really the foundation. And then we've got these tactics that you can choose or pick, the ones that are important to you. For those of you who I asked who has a journaling practice and boom your hands went right up, maybe you saw something that you wanna add, or you saw something that didn't fit what you're working on. For the others of you who had the hm, maybe I should add a journaling practice into my little program, five-day experiment. In fact if I could give you one, it would be a 60-second, five-day experiment. At the end of the day, let me ask you to pull out a three-by-five note card, and answer three questions. Now you're sitting here going, aw, Jaso...
n, can that really take 60 seconds? Yes. What did I finish today? Who helped me today? What am I grateful for? And I promise you, at the end of five nights, if you do that five days in a row, you're gonna have some information out there. Oh by the way, I need to do this piece. I keep saying five-day experiments, not because five days will turn something into a habit. Anyone know how long it takes to make something into a habit? Anyone heard this research before? 21 days, 35 days, 67 days. Actually you turn something into a habit based on numbers of repetitions multiplied by emotional amplitude. Ask a parent of a teenager how many times they've had to remind them what night trash goes out. It was not 21, 35, or 67. That was 18 years of every Tuesday. Maybe I'm telling my story a little bit here. Five days of repeating something with intention will let you know if it should be a habit. I started the five-day experiment. I started journaling at the end of the day, and I said, I'm gonna do this for a week. That was 21 years ago. I'll give you a five-minute habit practice. Routine, talk about that one in a little bit. I always look across the week, and I always find what can I practice that will help me be more resilient? In the time that I know the universe is going to give me. So I bolded a couple of these. I wanna talk about a five-minute practice, and then I wanna talk about a 30-minute practice, and then we'll start to wrap this course to a close. Here is a five-minute practice. You might wonder, Jason, how does this help you be resilient? And I think what this does is this puts me in a mind and a body set where I don't notice when I've not been resilient. That's a lot of negatives for an afternoon. Let me go positive. One of the things that I've done every day since we started our business. This is in 2008, is I write a thank you card. At some time during the day, I click pause, takes about 300 seconds, five minutes, and I put into words a thank you to someone in the world who helped me. By the way, you're seeing a theme here. Right, at the end of the day, who helped me today? One of the things I do is I write a thank you card. Sometimes that matches, sometimes it doesn't. And how I do it is pretty easy. So from the back of the room, or for those of you on the screen, inside of my notebook, which goes everywhere with me, I'm a writer, so I've gotta have something to write with and on wherever I go, and in the back of this is lodged a thank you card. Always. The moment that I write this thank you card, it'll get replaced. I've already got the stamp on the cover. So literally, all I need to do sometime today is ask myself, who helped me? 'Cause around this place, there's a lot of people, and what can I put into writing? Couple of notes about my thank you cards, if you ever get one of my thank you cards, some of you watching have gotten one of my thank you cards, I don't sign my last name on my thank you cards. I don't include a business card in my thank you cards. This is not a marketing play. Rarely do I even put my return address. So I'll go on a trip, there'll be some amazing restaurant I eat at, the server was completely awesome. She gave me a great rundown of suggestions, this, that, and the other thing, her name's Sarah. Dear Sarah, thank you for the recommendation of dinner last night. Felt like I was at home away from home. What a wonderful time I had, J. I don't put my return address. I had someone recently ask me, but what if they don't get it? You think their thank you card was for them. That's fun. Who was this 300 seconds for? Me. I travel around a lot and people find out I'm from California, they usually ask, oh you're from California, do you meditate? (audience laughing) As if that's what everybody does in California. And I say, well I don't have a meditation practice per se, unless you call 300 seconds of gratitude my meditation. In which case, yes.