Jonathan Fields (3:46)
Okay, so let's start out talking about a word. A word that kind of crinkles people's noses and furrows the brows and makes you a little bit uncomfortable. That word is ambiguity. And it's something that we have to live with all the time. The problem with ambiguity, with not having a clear, compelling picture of what you're moving towards, ambiguity in the context of your life and how you want it to unfold. And when we don't have that, the problem is that it leaves you incredibly vulnerable. Vulnerable. Yeah. So here's what I mean by that. Vulnerable to distraction, vulnerable to external pressures, vulnerable to the gravitational pull of the status quo. You can do all the resetting in the world, all the decluttering and releasing, but if you don't know what you're building, or at least have even just the basic sense of it, you're really just tidying up a construction site with no end in sight. You're kind of cleaning up the debris, the detritus of where you've been before, but you haven't decided. What is the beautiful? What is the masterwork that will rise in its place? So today we're going to set about changing that. We're going to get intentional here. We're going to explore how to create a vivid, compelling vision for your next chapter. And here's the kicker, the really important nuance. This isn't about rigid, hyper specific goal setting, at least not yet. That will come later, when we talk about laying the foundation and building the walls. This right now, it's about visioning. It's about engaging your imagination Your emotions, your deepest sense of possibility. It's about creating a sort of a personal North Star that guides you even when the path gets a little or a whole lot foggy, even when the winds of life shift. It's about drawing that initial kind of expansive sketch of your desired existence. They might be thinking right now, Jonathan, this sounds a little woo woo to me. A little manifest your dreams board on the fridge and everything magically appears. And I get that, I really do. For years I was a skeptic. My background is in law and business and pretty grounded in common sense and what's provable. I spent years developing tools and frameworks and diving deep into literally thousands of peer reviewed, published studies coming out of the, you know, like most advanced institutions in the world. But here's the cool part, the part that actually convinced me there's some fascinating science behind why this actually works. I'm not talking about the general concept of manifesting, it's a whole different thing. But I'm talking about a very specific approach to visioning. It's not just about positive thinking. It's about strategic brain programming. So our brains, it turns out these incredible squishy, complex supercomputers are wired in ways that respond powerfully to vivid mental imagery. When you vividly imagine yourself doing something or experiencing a desired future, your brain actually activates many of the same neural pathways, the same neural networks as if you were actually doing or experiencing it. It's kind of like a mental rehearsal. So think about elite athletes, for example. Very often they don't just physically train for hours on end. They spend countless hours in their minds visualizing every move, every shot, every race. They see themselves both crossing the finish line and feeling the burn in the muscles and hearing the roar of the crowd, but also doing the work, doing the training, putting in the repetitions. Like they visualize not just the outcome, but also the process. And studies have consistently shown that this mental practice, this vivid visualization, can actually improve physical performance. It can also improve a lot of other things, sometimes as much as the actual physical practice itself. I remember when I was younger, I was a competitive gymnast. I competed year round, I trained well, I didn't compete year round. I trained year round and I competed during the season. And I had to give my body a break at some point or else it's really, really hard on your body. And what I would find myself doing is very often kind of closing my eyes and imagining if I was thinking about a high bar routine, I would imagine walking up to the bar, I would imagine My coach's hand on my hips as I jumped and he lifted me up. I'd imagine the feel of the bar, wrapping my grips around the bar as I began, and the breath in my body as it just still. And then I would imagine every single breath and movement on the bar as if it was real time and I was doing it. And that just kept reinforcing these neural pathways that let me do the thing that I was doing without having to actually physically do it a thousand more times. And I would also visual all the things that led up to it. I would visualize practicing particular movements over and over and over and over. And the thing is, it's not just magic, you know, this is about neuroplasticity. It's neuroplasticity in action. You're literally pre paving pathways in your brain, strengthening the connections that will be used when you take action, making the desired outcome feel more familiar, more achievable, more real to your subconscious. And this mental rehearsal also has a profound impact on your confidence and can even help reduce anxiety. When you have practiced a scenario in your mind countless times, your brain starts to become more comfortable with it. It reduces the novelty and the perceived threat, making you feel more prepared and capable when the real situation arises. This is also oftentimes where people who work or serve in crisis situations will practice and rehearse it over and over and over and over again. They'll visualize the rehearsals over and over and over again because it helps your brain sort of become more attuned to it and more ready for it. It's like walking into a room you've only seen in pictures. It feels familiar, less intimidating. And one fascinating concept here, one I love to talk about, you may have heard about this system. It's called the Reticular Activating System, or RAS for shorthand. It's kind of an easier way than say it, than just keep repeating. Reticular Activating System. And this is a network of neurons in your brainstem that acts kind of like a sophisticated filter for your attention. Think of it as your brain's personal bouncer, or maybe a highly efficient librarian. Every single second. Actually, way more often than every single second, every fraction of a second, you're bombarded with millions of bits of sensory information. Sights, sounds, smells, sensations. Your raz, bless its diligent little heart, it filters out most of it. So we don't just completely shut down from overwhelm, letting through only what it deems important or relevant to your current focus, to your goals, and to your survival. That's probably one of the big reasons it's still stuck around for so long. It helps us stay. Okay, so a couple of common examples. Have you ever been in a crowded, noisy room, a party, a bustling cafe, a restaurant? Right. And suddenly, amidst all the chatter, you hear your name spoken clearly across the room. That is very likely your raz at work. It's been filtering out all the irrelevant noise, right? It's all around you. It's not that it's actually measurably quieter, but your raz is doing this amazing thing of sort of like seeking for what it wants to pay attention to, and then so almost like filtering out and lowering the volume of everything else, it's primed to catch something as important as your own name. Or maybe you or a loved one decided to get pregnant and suddenly you start seeing baby strollers, maternity clothes, baby product ads everywhere. It's not that more babies were born. Your raz has just been tuned to now spot them, because you've kind of told it this is something important to focus on. Same principle applies to your life and your aspirations. When you vividly imagine a goal or you focus on a specific outcome, you're essentially programming your raz to notice opportunities, cues and resources related to that vision that you might otherwise just completely overlook. When you have a clear, compelling vision of your future self, your brain, it starts to actively seek out the people, the ideas, the articles, conversations, and opportunities that align with it, that support it. It's kind of like your internal GPS suddenly has a destination programmed in, and it's just constantly scanning for the best route, highlighting relevant landmarks you might have driven past a hundred times before never even seeing them. This isn't just about passive observation. It's about actively drawing opportunities into your awareness. And even more visualization. It can impact your brain's reward system, specifically the release of dopamine. While dopamine is often associated with pleasure, one of its primary roles in habit formation and motivation is actually linked to anticipation. The brain releases dopamine not just when you receive a reward, but when you anticipate one. So vividly imagining this desired future, feeling the emotions associated with it, anticipating that it's going to come, it can trigger a dopamine release, which in turn increases your motivation and drive to then pursue those goals. What you're essentially doing here is creating a positive feedback loop in your brain before you even take that first physical step. So this isn't about wishful thinking. It's not about woo. It's not about having to believe in Some sort of metaphysics that you can't touch or feel or wrap your mind around. It's about strategic imagination. It's about leveraging the incredible, often untapped power of your own mind to create a kind of a magnetic pull towards the life you want. It's about giving your subconscious a clear target, a vivid picture so it can start working with you rather than just reacting to the world around you. Now, how do we actually do this? Let's call it the Our Future Self project. That's what we're going to focus on in this episode, right? This isn't about creating a rigid hyper specific to do list for your future that we can talk about and we will talk about in upcoming episodes when we talk about laying the foundation and building the walls. But this right now, it's about focusing on really more on being overdoing. It's about who you want to become and how you want to feel and the qualities you want to embody, not just the achievements you want to tick off of a list. The doing will naturally flow from the being. So here's a powerful strategy that I have used and I will use in the future and I'm going to invite you to try it out this week. The Future Self. Let's call it letter or journaling, exercise. And we'll be right back after a word from our sponsors. Good Life project is sponsored by Function Health. So you know how we're living in this remarkable time where everything keeps evolving but healthcare. It's kind of been stuck in the past giving us the same basic test year after year. And I don't know about you, but I want to know everything I can about my health so I can be proactive about it. That is why I'm so excited to share Function Health with you. It's this thoughtfully designed health platform that opens up access to over 160 biomarkers across your whole body. You can also access things like multi region MRI and Connecticut scans, all tracked in one secure place over time. It's a near 360 degree view to see what's happening in your body. We're talking detailed insights into your hormones, metabolism, inflammation, heart health, all trapped in one secure place. Leading voices in health like Dr. Mark Hyman, Dr. Andrew Huberman and Dr. Jeremy London. Trust function because it helps you understand what's really happening in your body and take meaningful action. I actually just did my function blood work super fast and convenient and I'm really excited for the deep learning to come once I get my results, learn more and join Using our link, the first thousand get a $100 credit towards their membership. Visit functionhealth.com goodlife or use the gift code goodlife100@signup to own your health. Good Life Project is sponsored by Life Kit from npr. So life doesn't come with a manual and sometimes we all need a little guidance on this journey called being human. That's what makes Life Kit such a meaningful companion. I recently listened to their episode about bringing more play into adult life and it just opened my eyes to a new way of thinking and frankly making my life more fun. The research showing how playfulness it helps us to adapt to challenges and solve problems better. It really struck a chord too. Think about the last time you felt stuck trying to build a new habit or navigate a tough conversation. Life Kit breaks down these moments with such care and wisdom. They bring in experts who share real practical advice without any judgment or fluff. From finding more joy in movement to managing your money mindfully, each episode leaves you with a clear path forward. Listen now to the Life Kit podcast from npr. Good Life Project is sponsored by gab. So here is a startling reality about our kids and screens Teens now average nine hours a day on screens outside of school. That's essentially a full time job of scrolling, and the impact is real. The US Surgeon General warns that kids spending more than three hours a day online are twice as likely to experience depression and anxiety, and this hits close to home. Our executive producer Lindsay was just telling me about trying to balance summer plans with her young kids, and she wants to stay connected and know where they are, but without opening the door to endless apps. She got her nine year old the GAB watch 3e and it's exactly what they needed. GAB has created this brilliant approach called Tech in Steps, phones and watches that grow with your child, offering just the right features at the right time. It's thoughtful, intentional technology that keeps kids connected while protecting their mental health. Ready to make a change? Visit gab.com goodlife and use the code goodlife for a special offer that's G-A-B-B.com goodlife or click the link in the show notes. So I want you to imagine yourself, let's say six months from now, or maybe a year, even three years out. Whatever feels sort of like tangible to you. Pick a time frame that feels expansive enough to allow for significant change, but not so far away that it's completely abstract and disconnected from your current reality. For many of you who've been around for a while, you've heard Me talk about my own two by 20 project. And that's me sort of taking two years to imagine what my next 20 may be. And that's kind of like an interesting way to frame it. But for now, what I really just want you to do is start out with six months, if it feels good, or a year often feels just about right. Enough time for real shifts, but close enough to feel tangible. And now I want you to sit down in a quiet space, maybe with a cup of tea, coffee, whatever it is that makes you feel good. And we're going to write a letter from that future self to your present self. And I know you may be rolling your eyes in your head already saying, oh, really, this again? But we're going to do this a little bit differently. And I'm telling you, this can be stunningly, stunningly powerful. So in this letter, your future self is looking back at today, at this very moment. You're listening to this podcast and here's kind of the questions that I want you to be asking that person. And you can just kind of follow along as I share some of these questions. And as we will have for this entire series, you'll have a sort of like a one pager PDF that you can download. You don't have to memorize these or write them down. You can if you want. We'll have a link down in the show notes for a sort of a cheat sheet for this entire episode as we have for the entire series. So just kind of follow along and listen for now. So remember, your future self is looking back at today, at this very moment that you're engaging with the podcast and asking that self these questions. What lessons have they learned since then over that six month window or year, Whatever is right for you. What challenges did they navigate? What breakthroughs did they experience? What new insights have they gained? What do they value now, perhaps even more deeply than before? What does a typical day look like for them? How do they feel when they wake up in the morning? What kind of conversations are they having? What kind of energy are they bringing to the world? What kind of contribution are they making right now? Don't just write about achievements like, oh, I got a promotion or I ran a marathon. Those are great, those are awesome. But this is different. While those are great, I want you to go deeper. Write about the feeling of those achievements. So something more like, I got that promotion and what truly changed was the feeling of confidence and agency that I now have in my work. Or I ran that marathon and the most profound part was this Deep sense of resilience and physical capability that I can do stunningly hard things that I discovered within myself. Write not just about the outcome, but about the process and the feelings that went along with it. What did your future self do differently? What habits did they cultivate? What did they let go of? Write about the subtle shifts in your mindset, your relationships, your daily rhythms. And again, I'll have all these prompts in the one pager for this, so just kind of like listen along for now. For example, your future self might write something like this. So here's an example of what a letter might look and sound like. Again, this is not going to be yours, but just so you can kind of wrap your head around it. Dear past self, you can just swap in your name if you want. Then remember writing like six months or a year out, whatever feels good to you. So, dear past self, wow, it's. Let's say it to you, wow. It's July 2026, and I'm looking back at you sitting there in July 2025. You're feeling a little bit scattered, a little uncertain about the world and the second half of the year, weren't you? Well, I'm here to tell you it's been an incredible journey. I remember you trying to figure out how to bring more calm to your mornings. Well, I'm waking up now, and first thing I notice, it isn't my phone, it's the quiet hum of the house, the gentle light just filtering through the window. I finally cultivated that morning routine we talked about quiet cup of tea, a few minutes of meditation, sometimes just sitting with my thoughts and then diving into my most meaningful work with a sense of focused calm rather than frantic, distracted urgency. And I have to tell you, the difference in my energy throughout the day is profound. And my relationships feel deeper and more authentic. I've learned to set boundaries with kindness. How awesome is that? And it's allowed me to show up more fully for the people who actually, really, truly matter to me. And I'm spending less time on those superficial connections and more time having truly rich, unfiltered conversations. Remember that creative project that you were dreaming of? The one that just felt too big, too daunting? Well, is not just off the ground. It's actually bringing me so much joy now. And I'm approaching it with this spirit of play and not pressure. And the progress has been pretty mind blowing. And I've really learned to celebrate the small wins and that really just keeps the momentum going. Oh, and that feeling of being overwhelmed that you Sometimes carried, it's pretty much largely faded. I've learned to say no just a lot more often to protect my energy and to trust my own inner wisdom. And I truly feel energized, not just physically, but mentally and emotionally. And it wasn't always easy. Of course, there were days when the old patterns really tried to creep back in, and they did, in moments of doubt. But having this clear picture of who I wanted to become and how I wanted to feel, it acted like a lighthouse, like a beacon. It kept me pointed in the right direction even through the storms. So keep going. Trust the process. You've got this with so much love and gratitude, your future self. So that's just one example of how one of these letters might sound. Now, again, you may be rolling your eyes. Oh my. That is so goofy. Really, you want me to do that? And my invitation is, yeah, I do. Because no matter how goofy it sounds, it is astonishingly powerful as an exercise that activates your brain and moves you into a place of shifting action taking and momentum. And you see also how that's different from just saying, I want to get a new job or I want to lose 10 pounds. It paints this picture of the experience of that future. It's about the transformation of your being. So as you write this letter, try to engage all your senses. And this is where the sensory immersion comes in. Don't just list things. What do you see in that future? What does your ideal workspace look like? What do you see when you look at your relationships? What does your body look like and feel like and then move on to another sensation? What do you hear? Is it the sound of birds in the morning instead of an alarm? The laughter of loved ones? The quiet hum of focused work? The music that inspires you? What do you smell? The scent of fresh coffee or tea? The smell of rain after a summer storm? Sorry, it's the summer. As I'm recording this, we've had some recent rain, and that's something I just love. The aroma of a home cooked meal. The fresh air on a walk. Or what do you taste? Wholesome, nourishing food. The sweetness of a quiet moment. What do you feel in your body, in your bones? A sense of ease or lightness, strength, calm. The warmth of connection. The texture of the clothes you wear. The feeling of sunlight on your skin. And the idea here is that the more vivid, the more multisensory and emotionally rich you make this vision. The more powerfully you program your brain. You're not just thinking about it, you're experiencing it in your mind, which as we discussed it starts to build those powerful neural pathways. And then there's environment as a vision anchor, which is kind of an interesting thing here. This is a simple yet powerful way to keep your future self project alive in your daily awareness. So here's what we do. Pick one small object or image that truly symbolizes this envisioned future self and place it somewhere that you actually see it daily. Now, this isn't about a big, giant, cluttered vision board, though those can be fun and effective for some. This is different. This is a subtle, consistent reminder that keeps that razor tuned to the vision. It could be a smooth stone that reminds you of calm groundedness, A small picture of a place that embodies freedom or Pisa. A simple drawing or sketch or even just a word written on a sticky note that represents a core feeling that you want to cultivate. And you might place it on your desk or by your bedside or on your bathroom mirror. It's just this gentle nudge, a visual cue that reinforces really your desired future without demanding constant attention. It's kind of like a silent, powerful partner in your inner architecture. A visual one that exists outside of your head in your environment that will keep reminding you of what you are envisioning. Now, I know that some of you might be thinking because these are some of the same thoughts that have popped into my head many times over the years. Jonathan, this sounds great, but I don't even know what I want. I feel totally blank. Or what if my vision is silly or I'm afraid I'll fail or. This feels a little too woo woo for me. These are completely normal thoughts and valid thoughts. We have all been there and it's important to address them with kindness and common sense. So. So let's talk a little bit about kind of troubleshooting these common, what I'll call vision blocks. And I'm going to. Let's talk about three of them here. Right? So vision block number one. I don't know what I want. I feel totally blank. This is something that comes up a lot. So we talk about this as sort of like how do we deal with that? If you're feeling that right now, we start with what I call the compassion play. So first acknowledge that feeling. It's okay. Many of us have been so busy reacting to life or fulfilling other people's expectations that we've lost touch with our own deepest desires. This isn't a flaw, it's just a consequence of modern living. And maybe we never actually tapped into those from the very Beginning because from the earliest days we have been living into other people's containers, expectations and experiences. That's okay. Forgive yourself, right? This is not a shame and blame thing. It's okay to feel that way. So what about a strategy for this? Start with what you don't want and then flip it. That can be just ridiculously powerful for some reason. It tends to come a lot more easily to people. If you don't want to feel rushed and overwhelmed, then your future self probably feels calm and intentional. If you don't want to feel isolated, then your future self is likely deeply connected and supported. So you see how this is working here. Sometimes clarity emerges from contrast by identifying what you want to move away from. The path towards something better often becomes a lot clearer. Another strategy, you might approach it with curiosity and not pressure. So don't demand a fully formed, perfect vision right away. Just ask yourself what might feel good, what might feel expansive? What's one small feeling that I would love to experience more of? And just let yourself kind of play with ideas, even if they seem fleeting. Jot them down the initial sketch. It doesn't have to be perfect. Another potential strategy. Look for the sparks. Pun intended. And you guys have been with me for a long time. Know that I am deep into the word spark and sparketypes and those essential internal, innate drivers that light us up. Think about moments in the past, or even fleeting moments in your present when you felt truly alive, engaged, or at peace if you're inclined. If you haven't done it yet, head on over to sparketype.com and take the Sparketype assessment. It may give you really good insights into those sparks for you. And just think. Also, more generally, what were you doing? Who are you with? What was the environment like? These are clues to your desired future. So those are some strategies for that. First vision block of like I have no idea what that even is. Second vision blocker. What if my vision just feels silly or I'm afraid to fail Again, we start from a place of compassion here. This fear is often rooted in self protection. Our brains are wired to keep us safe. And stepping into the unknown, even in imagination, can feel risky. It sounds weird, right? But it's not real yet. How can that feel risky? Like I said, our brains often experience imagined current and future states as real. So it feels risky. The quote silly thought like this is just silly. It's often a defense mechanism against potential disappointment. So what do we do about it? A couple strategies. One, remember, this is a vision, not a binding contract. It's kind of like a guiding light. Flexible and adaptable. It's a mental training exercise, not a promise to the universe that you will achieve every single detail perfectly. The power is in the direction that it provides, not in the rigid adherence to every line of the blueprint. So if parts of it change, that's not failure, it's evolution. You are the architect and you can always revise the plans. And we'll be right back after a word from our sponsors. Good Life Project is sponsored by Canyon Rant. So you know that feeling when you're running on empty but somehow still expected to show up as the leader or superhuman being that everyone needs you to be. Here's what I've learned. Even the most accomplished people need support. I mean, think about it. Successful executives have assistant coaches and advisors, yet when it comes to our well being, we think we should just be able to handle it all. That is exactly why I'm excited to tell you about Canyon Ranch's new Beat Burnout retreat. It's designed specifically for high achievers who are ready to stop running on fumes and start building sustainable strength over three days at their breathtaking Lenox Oasis in the Berkshires, which I've been to. It's amazing. You'll dip out of the dizzying pace of everyday life and be guided by a hand selected team of seven experts including a physician, mental health expert, performance scientist, nutritionist and more. They'll create a personalized science backed resilience plan that's actually designed for your real life. This isn't just feel good advice, it's evidence based support with comprehensive assessments and specialized diagnostics. Beat burnout is happening September 14th to 17th, October 16th to 19th and November 3rd to 6. Visit canyonrants.com beat-burnout or just click the link in the show notes. Now.
