#740: Greg McKeown and Diana Chapman

This episode is a two-for-one, and that’s because the podcast recently hit its 10-year anniversary and passed one billion downloads. To celebrate, I’ve curated some of the best of the best—some of my favorites—from more than 700 episodes over the last decade. I could not be more excited. The episode features segments from episode #355 "Greg McKeown — How to Master Essentialism" and episode #536 "Diana Chapman — How to Get Unstuck, Do “The Work,” Take Radical Responsibility, and Reduce Drama in Your Life." Please enjoy! Sponsors: Momentous https://livemomentous.com/tim high-quality supplements: https://livemomentous.com/tim (code TIM for 20% off) Wealthfront https://wealthfront.com/tim high-yield savings account: https://wealthfront.com/tim (5% interest on your savings, and when you open an account today, you’ll get an extra fifty-dollar bonus with a deposit of five hundred dollars or more) Helix Sleep https://helixsleep.com/tim premium mattresses: https://helixsleep.com/tim (between 25% and 30% off all mattress orders and two free pillows.) Timestamps: [00:00] Start [05:26] Notes about this supercombo format. [06:28] Enter Greg McKeown. [06:49] What is non-essential? [07:46] Overcoming the planning fallacy. [13:30] The problem with taking ownership of someone else’s problems. [15:44] How to avoid committing to the unsustainable. [21:26] Three rules. [25:28] The personal quarterly offsite. [33:05] Enter Diana Chapman. [33:22] A transformative gift. [36:56] The Drama Triangle. [43:36] The whole-body yes (or no) and how it can serve us. [46:06] Diana guides an experience to help pay better attention to our whole-body yes (or no). [54:36] Observations made during the exercise and how Diana recommends using this inventory. [1:01:39] Fostering playfulness for those who mute their desire to celebrate. [1:08:28] Diana’s “black belt in practicing candor.” [1:09:37] Diana’s thoughts on loving pressure and how to bring it into a relationship. [1:13:24] Applying loving pressure to people you don’t know well. [1:15:08] Diana’s guidance on introspection leading to perspective shifts; using Byron Katie’s “turnarounds.” [1:17:48] Diana guides me through a turnaround. [1:23:58] A turnaround’s purpose is to identify and embrace alternatives, not invalidate the inspected belief. [1:29:06] The importance of introducing the somatic into the process; suggestions for difficulty with this step. [1:31:47] The role of the witness in this process. [1:33:54] Walking the line. [1:35:40] Welcoming the opportunity to learn from the experience, even if it’s not preferred. [1:37:35] Alternative tools for dysregulation in the moment. [1:39:31] Risks Diana and her husband Matt took to keep their relationship vital; who initiated the first difficult conversation. [1:45:11] How Diana figured out who she needed to be during this time. [1:47:11] Navigating decision points together as a couple. [1:49:42] Examples of commitments from The 15 Commitments of Conscious Leadership. [1:53:22] The Mind Jogger app and how Diana uses it with the commitments. [1:55:55] Assessing self-awareness in hiring interviews applied to non-job situations. [1:57:53] Books most gifted. [1:59:35] Parting thoughts. * For show notes and past guests on The Tim Ferriss Show https://tim.blog/podcast, please visit tim.blog/podcast https://tim.blog/podcast/?utm_source=podcast&utm_medium=podcast&utm_campaign=podcast-description. 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Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Tim Ferriss?

  This episode is brought to you by Helix Sleep. Helix Sleep is a premium mattress brand that provides tailored mattresses based on your sleep preferences. Their lineup includes 14 unique mattresses, including a collection of luxury models, a mattress for big and tall sleepers - that's not me - and even a mattress made specifically for kids. They have models with memory foam layers to provide optimal pressure relief if you sleep on your side, as I often do and did last night on one of their beds. Models with more responsive foam to cradle your body for essential support in stomach and back sleeping positions, and on and on. They have you covered. So how will you know which Helix mattress works best for you and your body? Take the Helix Sleep Quiz at helixsleep.com/tim and find your perfect mattress in less than two minutes.

• 0:42Tim Ferriss?

  Personally, for the last few years, I have been sleeping on a Helix Midnight Luxe mattress. I also have one of those in the guest bedroom, and feedback from friends has always been fantastic. They frequently say it's the best night of sleep they've had in ages. It's something they comment on without any prompting from me whatsoever. Helix mattresses are American-made and come with a 10- or 15-year warranty, depending on the model. Your mattress will be shipped straight to your door, free of charge. And there's no better way to test out a new mattress than by sleeping on it in your own home. That's why they offer a 100-night risk-free trial. If you decide it's not the best fit, you're welcome to return it for a full refund. Helix has been awarded #1 mattress by both GQ and Wired magazines.

• 1:22Tim Ferriss?

  And now, Helix has harnessed years of extensive mattress expertise to bring you a truly elevated sleep experience. Their newest collection of mattresses, called Helix Elite, includes six different mattress models, each tailored for specific sleep positions and firmness preferences, so you can get exactly what your body needs. Each Helix Elite mattress comes with an extra layer of foam for pressure relief and thousands of extra micro coils for best-in-class support and durability. Every Helix Elite mattress also comes with a 15-year manufacturer's warranty and the same 100-night trial as the rest of Helix's mattresses. During the month of May, Helix is running their Memorial Day Sale. You can get between 25% and 30% off, plus two free pillows, on all mattress orders.

• 2:07Tim Ferriss?

  So, go to helixsleep.com/tim to check it out. That's helixsleep.com/tim. With Helix, better sleep starts now.

• 2:21Tim Ferriss?

  This episode is brought to you by Momentus. Momentus offers high-quality supplements and products across a broad spectrum of categories, including sports performance, sleep, cognitive health, hormone support, and more. I've been testing their products for months now, and I have a few that I use constantly. One of the things I love about Momentous is that they offer many single ingredient and third-party tested formulations. I'll come back to the latter part of that a little bit later. Personally, I've been using Momentous Magthreionate, L-theanine, and Apigenin, all of which have helped me to improve the onset quality and duration of my sleep. Now, the Momentous Sleep Pack conveniently delivers single servings of all three of

• 3:02Tim Ferriss?

  these ingredients. I've also been using Momentous Creatine, which doesn't just help for physical performance, but also for cognitive performance. In fact, I've been taking it daily, typically before podcast recording, as there are various studies and reviews and meta-analyses pointing to improvements in short-term memory and performance under stress. So those are some of the products that I've been using very consistently, and to give you an idea, I'm packing right now for an international trip. I tend to be very minimalist, and I'm taking these with me nonetheless. Now, back to the bigger picture. Olympians, Tour de France winners, Tour de France winners, the US military, and more than 175 college and professional sports teams rely on Momentous and their products. Momentus also partners with some of the best minds in human performance

• 3:47Tim Ferriss?

  to bring world-class products to market, including a few you will recognize from this podcast, like Dr. Andrew Huberman and Dr. Kelly Starrett. They also work with Dr. Stacy Sims to assist Momentous in developing products specifically for women. Their products contain high-quality ingredients that are third-party tested, which in this case means informed Sport and/or NSF certified, so you can trust that what is on the label is in the bottle and nothing else. And trust me, as someone who knows the sports nutrition and supplement world very well, that is a differentiator that you want in anything that you consume in this entire sector. So, good news. For my non-US listeners, more good news. Not to worry, Momentous ships internationally, so you have the same access that I do.

• 4:30Tim Ferriss?

  So, check it out. Visit livemomentous.com/tim and use code TIM at checkout for 20% off. That's live momentus, L-I-V-E-M-O-M-E-N-T-O-U-S dot com slash TIM and code TIM for 20% off.

• 4:46Greg McKeown?

  At this altitude, I can run flat out for a half mile before my hands start shaking.

• 4:51Speaker 02

  Can I ask you a personal question?

• 4:53Speaker 03

  No, I would have seen it a good big time.

• 4:57Speaker 02

  I'm a cybernetic organism, living tissue over metal endoskeleton.

• 5:09Tim Ferriss?

  Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of The Tim Ferriss Show, where it is my job to sit down with world-class performers from every field imaginable to tease out the habits, routines, favorite books, and so on that you can apply and test in your own lives. This episode is a two-for-one, and that's because the podcast recently hit its 10th year anniversary, which is insane to think about, and passed 1 billion downloads. To celebrate, I've curated some of the best of the best, some of my favorites, from more than 700 episodes over the last decade. I could not be more excited to give you these super combo episodes. And internally, we've been calling these the super combo episodes because my goal is to encourage you to, yes,

• 5:53Tim Ferriss?

  enjoy the household names, the super famous folks, but to also introduce you to lesser-known people I consider stars. These are people who have transformed my life, and I feel like they can do the same for many of you. Perhaps they got lost in a busy news cycle. Perhaps you missed an episode. Just trust me on this one. We went to great pains to put these pairings together. And for the bios of all guests, you can find that and more at tim.blog/combo. And now, without further ado, please enjoy, and thank you for listening.

• 6:29Speaker 03

  First up, Greg McKeown, the New York Times bestselling author of Essentialism: The Disciplined Pursuit of Less, and Effortless: Make It Easier to Do What Matters Most, and host of the Greg McKeown Podcast. You can find Greg on Twitter at GregoryMcKeown.

• 6:49Greg McKeown?

  People don't do moderation well. I decided to go off sugar a year ago, almost a year ago. New Year's Eve, talking to somebody, I'd been thinking about doing it for a while. They'd been off sugar for 12 years. And I'm like, okay, you can do 12 years. I can do a year. I'm gonna make this decision. If I'd gone 95% off sugar, oh no, I'm out before I begin. Everything's an exception. Well, that's, you know, that's amazing cake. I gotta eat that. I mean, that's, oh, this is a holiday. I've gotta eat that. It's the weekend. I'm going out on a date with my wife. I gotta, I've got to eat it now. She's like, I got, and everything's an exception. So I think there's a variety of things in life that it's a much, much easier to go 100% than it is to go 95% because what you're doing is you're taking out the decision process.

• 7:35Greg McKeown?

  It's done. We are not doing sugar. Now, I don't have to think every time. And by the way, there's crazy amounts of sugar in this world.

• 7:42Tim Ferriss?

  Yeah.

• 7:43Greg McKeown?

  I don't have to think about it every time. The decision's already made.

• 7:45Tim Ferriss?

  So first I want to just mention one of the concepts in essentialism that I really appreciated is trying to find the one decision that removes a thousand decisions, such as the elimination of sugar that you mentioned is just one example. I will tell you where I struggle and I think I'm better than maybe average Joe or Jane at saying no to things. I'm quite good, but one of the great ironies of writing a book called, say, Essentialism or The Four Hour Work Week, is that if those concepts hit and the books do well, you suddenly have a flood, a torrent of inbound requests and all sorts of new categories of things to contend with.

• 8:27Tim Ferriss?

  And I find myself struggling to say no to people who probably land on the spectrum of good acquaintance to reasonably good friend who ask for help with various things. And there are certain things that I feel very comfortable saying no to, like the book blurbs. But I have hundreds of requests. Those aren't all from friends, but dozens certainly for.

• 8:59Tim Ferriss?

  Promotion of their books on social. It's usually book related because people want their books to sell. Being on the podcast, you name it. I feel like friends who do not fully think of the ramifications of their request, oftentimes when it's last minute, where they wouldn't ever go to the New York Times the day before they have something come out and ask for everything to be reshuffled for their benefit. That is what ends up happening to me on a fairly regular basis. So I think I allocate too much time to trying to explain myself to those people, or placate those people in some way. And I would love to hear your thoughts on best practices

• 9:42Tim Ferriss?

  or heuristics related to that specifically, because I don't view myself as a people pleaser. But nonetheless, with this particular subset of people, I do find it really challenging. And there are times when people I would like to maintain a good relationship with who come to me last minute for help that I cannot deliver without massively inconveniencing my entire team and reshuffling, get very pissed in a way, or they take it very personally. And maybe that's okay. I tend to think that it is, and I'm going a little long here, but it's, I think, a challenge that a lot of people face. What are your thoughts?

• 10:19Greg McKeown?

  Well, let's just agree on the problem first of all, because as a CEO friend of mine once told me, he said, I take every time and resource estimate that's given to me now, and I multiply it by pi. So he's saying, I thought he was exaggerating at first, but he's saying, people so massively underestimate everything. And there is another heuristic for this, right? It's called the planning fallacy. The planning fallacy is saying, we as humans underestimate almost all the time how long things will take. And we do that even with things we have done ourselves before. Driving from point A to point B takes us 15 minutes. But if we're in the middle of writing an email, we will convince ourselves we can do it in five

• 11:04Greg McKeown?

  minutes this time. We'll get all green lights, everything's going to work out, somehow it'll be done in five minutes. Of course, it doesn't take that long. It takes 15 minutes and we're late for the meeting, but we want to con ourselves into it. What you're describing, I think, has two pieces to it. The first is this piece, and the second is the relationship impact of how to handle this. But what you're describing is a problem where somebody is really underestimating

• 11:28Greg McKeown?

  What their request is. They're saying in their head, they're going, this is a two-minute favor. Tim, it's not hard. All you have to do is put out a tweet. How hard can it be? Or whatever. And so in their head, their ask is very small. But the reality is that their ask is much bigger.

• 11:50Tim Ferriss?

  They also don't think about the reputational risk or anything like that of endorsing something that I don't have time to read. For instance.

• 11:57Greg McKeown?

  Well, that's exactly so. So I think that there is something around this, again, before we get to the relationship impact of maybe you already did it. But of actually creating one page or you've got the email bounce back document, having a page that says, look, this is the real cost. The total cost of ownership of me saying yes to this. And maybe there's even, once it's created, it could be used in a variety of ways. One is reactively, right? When the request comes in, okay, I need you to read this first. I need you to understand. But maybe there's a proactive approach, which is like, look, I'm just putting this out there. This is what this actually costs. Because even what you just said, reputational cost, not that people aren't thinking about that. You know, they're just thinking about getting their thing achieved.

• 12:41Greg McKeown?

  And so being able to try and calculate all of that, the total cost of ownership. I mean, that's what you have to do with the planning fallacy is we have to consider the total cost. So that we don't start projects, so we don't complete. In fact, there's a, a New York Times just ran a piece about exactly this that I'm aware of because it's quoting essentialism in trying to address the problem. But if all these projects we start, we don't finish. This is just a version of that problem. They maybe are being thoughtless, maybe. They don't think they're being thoughtless. They just think it's not a big deal for you. And they don't understand the full range of impact. So I think writing this out like almost like it's a recipe, this is the cost. And in that, I think in the helpful side of it, you could say, so in the future, if you want to be considered.

• 13:27Greg McKeown?

  This is the process you would need to go through. So again, what's happening is that you've got to help other people's problems be their problem.

• 13:36Tim Ferriss?

  Right.

• 13:37Greg McKeown?

  And there's a story that I came across with a book that I really like on this principle, which is, I think it's a true story. Can't quite remember now, but it's um, Dr. Cloud, he's talking about meeting with a couple, a husband and wife, parents. And they come to see him and they say, um, they say, look, you know, our, our son, we have so many problems with our son. He's on drugs, he's, he's drinking all the time, he's living back at home with us now, I mean, he's just not got a job, everything. It's just such a mess for us, it's just so concerning. And he says, okay, well, I understand, where is he though? Where you have an appointment here to deal with this, where is your son? They said, well, you know, he doesn't really see that he has a problem. And Dr. Cloud says, well, I think he's right. And they're shocked at that, what, what do you mean that he's right?

• 14:22Greg McKeown?

  Or you just described all the problems, he said, no, he says, he said, listen, he says, if you look outside your window in the morning. And your sprinkler head on your lawn is faulty and it's spraying on your neighbor's grass. And your neighbor's grass is green. And your grass is dying. Who has the problem? You, you've got the problem, right? Because your grass is dying, your neighbor doesn't have a problem, their grass is fine. Your son doesn't have a problem. Cause he's comfortable at home with you, he has to do whatever he wants, he's, he's looked after, life is fine, he doesn't have a problem. You have a problem. And your job now is to help your son to have a problem.

• 15:05Greg McKeown?

  Let, let your son have his problem. You'd be well intended, but you got it all wrong, you've got to let him own it. If he doesn't have a problem, if everything's taken care of for him, he can't move forward, he can't get better. And so now, obviously, it's a bit strong to use that example with the example that you led this conversation with, but it is a similar principle. Is that there has to be a boundary and there has to be an education of going, you've made this from my problem right now. Let me just play this out so that you can own the problem. So in the future, we can do this perhaps in a better way.

• 15:43Tim Ferriss?

  Yeah, it makes perfect sense. I was told something not too terribly long ago, maybe two years ago, which was along the lines of a line you could use with such people, although you'd probably have to dress it up a little bit, which is, you know, your lack of planning does not constitute my emergency.

• 15:59Greg McKeown?

  Right.

• 16:00Tim Ferriss?

  Which is, I suppose, in theory, makes a lot of sense, but it sometimes falls by the wayside in practice due to fear of social repercussions, which we can get to in a second. I mean, I've had some awful experiences and I don't want to turn this into a 100% Tim Ferriss therapy session, but just so people know, for those people out there who may be like, oh, yeah, that Tim Ferriss, he never agreed to X, or whatever it is. I've had instances where journalists from mainstream publications have reached out for book blurbs or help with their own projects. I've very politely declined because I've been unable to help them in the capacity they required, and they've gone on to write like hit pieces or hatchet pieces or slam

• 16:40Tim Ferriss?

  pieces about me out of spite. And it's like that kind of shit happens. So I think I'm a little once bitten, twice shy from a lot of those experiences. But ultimately, does any of that prevent me from doing the essential project that we discussed? Not really.

• 16:59Greg McKeown?

  That right there is, of course, is exactly the point. You know, one can say, let's take the opposite argument for a moment, and I'll just play non-essentialist to the conversation, which is, yes, Tim, you're guessing it wrong. You're thinking about yourself too much, and every single request that someone from media or any friend or any acquaintance, that anything that they want from you, you should be saying yes, because, you know, you got helped by lots of people. Therefore, you're under total obligation to do it for everybody else. And you've got this wrong. So is that argument right, Tim? Is it really right? It could be right. Is it right?

• 17:39Tim Ferriss?

  I don't think it's right. And even if it were right, it's not sustainable. Right, even if.

• 17:43Greg McKeown?

  Yeah, but if something, if something's not sustainable, that's like foundationally clear that it can't be right. Because like by definition, it's something that's not sustainable will not continue. It cannot continue.

• 17:57Tim Ferriss?

  Right.

• 17:57Greg McKeown?

  So what you just said, which is awesome, is like, it's correct, other than it's impossible.

• 18:02Tim Ferriss?

  Yeah, right, right, right.

• 18:04Greg McKeown?

  But, but you've just done us a favor, which is that you've helped us to understand the basic foundational error with non-essentialism. Like, the problem with non-essentialism is that, is the only problem, happens to be a lie. It's just got that inconvenience associated with it. You can't actually do everything. Can you imagine how many books were being sent to Oprah at the height of her, the Oprah Show and everything? Just insane, the number of things.

• 18:33Tim Ferriss?

  Warehouse is full, had to be.

• 18:34Greg McKeown?

  Warehouses full are going that way. And she had to get somehow, we assume she appeared to get to a level of peace with going, look, there's no way I can even touch any of that stuff. I've got to be truer to this voice within me of clarity about what my mission is, and my essential mission, and not all of this other stuff. It's not being unhelpful to the world. For you to say no to something that's less important is not being unhelpful or selfish in the world. That I don't buy that.

• 19:08Tim Ferriss?

  I agree.

• 19:09Greg McKeown?

  Your obligation is to the highest point of contribution you can make. And but what I think happens a lot is that people get caught up in the idea that, can I do this thing? It's like they pretend there's nothing else going on in their life. The request comes in and they go, can I do this? Oh, yes, I can do this. I know how to do this. I can make this happen. And that's not life. That's non-essentialist junk. That's just rubbish. The question is, if I do this thing, what doesn't get done? What else gets pushed out? Now, I'm not saying don't be helped the people that come requesting things. There can be absolutely ways of helping people. I want to help people. But if it's at the cost of something that's actually more important, that makes a higher contribution,

• 19:52Greg McKeown?

  we have an obligation not to do it. There's one more piece here, which is important, which is that you don't want to hurt these relationships. And that's where the concern really comes from. So the question is, is how can you deal with this in a way that minimizes the damage to you through some media outlet stuff, doing some hit piece? Or help people to understand the context behind it? And I think that still comes back to at least for yourself, writing this all out. You know, this is what I am trying to do and why it matters. I mean, in a way, it's having the conversation we've just had.

• 20:27Speaker 03

  Mm hmm.

• 20:28Greg McKeown?

  But written out so that it can be expressed again and again and again. The why behind this answer, the why, is the thing that we miss out on. So let's in fact move to step three. So step one was what is essential? Step two is what is non-essential? And step three is how do you create a system that makes executing what's essential as effortless as possible? It's a perfect way to get there at this point because, because having this written out document, I mean, how you'll use it is, I'm not sure yet about that in my own head. But if you have it clearly written out, this is what I'm doing. This is why. This is the cost of disrupting that. This is what it does. This is who will lose out if I don't stay focused on this now.

• 21:11Greg McKeown?

  All of that becomes like a communication core for yourself, a place to pivot to. When the request comes in and you go, oh, maybe I can change, you know, everything today to make that possible. And you go, hold on, let's go back to the document. My assistant was away for a little while, couple of weeks, and the amount of damage I managed to do in those couple of weeks was ridiculous. You know, the number of things I managed to commit to, by the time she came back, actually, she was gone for a month. I'm remembering now it's for her honeymoon. And she comes back, I was very positive. I wasn't saying, oh, I've messed everything up. I said, I said, let me tell you all the things that happened in the month you've gone. And it was just kind of a little silence at the end of it all, because she's like, she didn't say it, but this is what's in the silence. It's like, what's wrong with you?

• 21:56Greg McKeown?

  You, how are you thinking that you can take on all of those projects and all of those ideas? You know, like you aren't thinking fully about the cost of doing all those things. And she was dead right. And what grew out of that is we came up with three rules. Of things that I would and wouldn't do. And I'll give one of the rules was no personalization. I don't do any personalization. So if I'm doing keynotes, workshops, whatever, I'll listen, I'll understand what the company or the client at the conference needs. But I'm not going to redo, rethink, rechange. I'm not changing the slides. I'm not changing the, you know, the subtle things you can do in the moment, but I'm not redoing stuff.

• 22:38Greg McKeown?

  Because if you personalize everything as I have a want to do, it's like you're rewriting a book every time. I mean, you have to rethink everything. And that was one rule. And we had two other rules. And those are so helpful.

• 22:50Tim Ferriss?

  Are you willing to share the other two rules?

• 22:52Greg McKeown?

  I should know what they are, right? If I say there's three rules and they were really useful to me.

• 22:58Tim Ferriss?

  If they come up, they come up. We can also wait for them to surface.

• 23:02Greg McKeown?

  Yeah. So actually, one was, don't overcorrect based on a negative feedback. And that's a little more vulnerable to share that one, but I think everybody suffers with that. That's, that's why, you know, which is most persons most universal. So we do an event, do a conference, gets good feedback. One of the people, you know, in the comments says X, and I think, geez, absolutely right. That is a valid criticism. Let's change it. Let's redo how we're doing this to address that concern. It's the same sort of thing. It's, it's overreacting to it. And frankly, when you overreact to this kind of feedback, you really cause a problem for other people giving feedback.

• 23:42Greg McKeown?

  And I, in hindsight, can see how that's been in my life, right? Somebody who's trying to be helpful, they're trying to be honest, they're giving the feedback, and I'm multiplying the effect of it. So that was number two. And I think number three might have been something like. It's like either no new projects like beyond what we'd identified, like we've already identified a couple of really big things I want to go after. It was like no new projects outside of that. It might have been specifically no workshop business, which is, there's always a demand for it with essentialism. There's always been interest in it. I always feel an obligation because of, one, there's a need, people are interested, and two, just I think, yeah, there's, there's a full business here and, and it could easily be or have been

• 24:27Greg McKeown?

  successful business and those things have kept pulling me into it. And I just, whenever I start working on it, I'm like, if you're in a supermarket, you see a kid on the floor, not throwing a tantrum, they're just lying on the floor, like legs spread out, arms spread out, uh, just like, they have no energy to even get up off the floor. This is how much passion they feel to, for being in the supermarket on this day. They're just like, nothing here is interesting. No one part of me wants to be getting up and doing this. That's how I feel in that business. It's just not what, it's not what I'm supposed to be doing. And, and my, my poor assistant has had to hear me

• 25:10Greg McKeown?

  say that in one way or another so many times. Oh, okay, yeah, we should do, I know I should do this. Okay, let's do it. We're really good, make it happen. And finally, she's just like, look, there's no part of you that wants to do this. Why are you doing this? And so we've managed, I think those are the three rules we got there.

• 25:28Tim Ferriss?

  Could you perhaps elaborate on what the personal quarterly offsite is?

• 25:35Greg McKeown?

  It's creating space for you to actually think long-term about what really matters in the greater scheme of things. I mean, it's the same as any executive team. They have a quarterly offsite, an annual offsite. Why do they do it? Because they know if they don't, they're going to get buried in reacting to approximate issues instead of seeing strategically where they want to be headed and what trade-offs they need to make in order to get there. And it's just the same for. At the individual level, my wife and I um started doing quarterly off sites two or three years ago. In fact, one of the things I did to try and construct a system to make sure we followed through is I did it where we had a few people come together and I was sort of leading the

• 26:20Greg McKeown?

  process. But underneath it, one of the important intents of it was so that Anna and I could actually have a full day once every quarter, you know, away from everything else and to think about the long-term goals. And out of that process for us, what are you doing on that i- in that process? You're you're saying, okay, what's happened over the last? Big picture, you can say, okay, what's happened in my life? What's the long-term perspective here? Where am I? Where have I been? What's been going on? So you're trying to get a clear view of of your life, what's been going on with it. And then you say, okay, going forward, long-term perspective, what would I like to be achieving? What feels important?

• 27:03Greg McKeown?

  Again, it's not just success, set, it's not just goal setting. You could set the wrong goals. It's what's essential to me, what it feels like my mission to pursue. And I remember in that very first official session that we did, Anna, she was going through the process, had identified a couple of things that were really important and I could tell they were, they had been within her, but they just sort of came to a surface. One of them was a, I don't know, it might sound funny to people, but but it was like horses, horses, right? That's a weird thing to say, isn't it? Horses, that's not what you expect me to say. She said, I just had this vision of having a place with horses.

• 27:45Greg McKeown?

  And it's not necessarily even that we would own the horses, it wasn't even necessarily that. And we don't have any horse background, it's not like good horse people, I mean, nothing like that. But it was a sense of if we were to achieve what that means, our children would grow up in a certain kind of environment. It was like a symbol of a certain type of childhood. And our children were at the time were sort of in the golden years, which means the years before they're driving and after they're out of diapers. And so it's like a magical period because you can do things, you can make memories together, you can do it. We weren't living in a place at the time, we were in the middle of Silicon Valley, which is terrific in lots of ways, but it's not, you're not going to end up with

• 28:29Greg McKeown?

  horses, right? You have to think differently. And that single insight in that quarterly offsite shifted a whole sense of intent. And we realized if we want to do this while our children are still in this golden years, we're going to have to move sooner rather than later to be able to achieve this dream. Otherwise, we're going to achieve it after at least the eldest is out of the house and then what was the point? And so it was an insight, a strategic insight that has had profound influence on a, you know, it's a one decision that makes a thousand. There's a whole series of things we had to do to put in process, to be prepared, to organize it, to find such a place and so on. And it took a while to do it, but it took a couple of years, maybe, maybe as much as that.

• 29:13Greg McKeown?

  Now we live in a community that you're required to have space for horses. You don't have to have them, you have to have space for them. And that single criteria again makes a lot of other influences change, right? You're going to be around a lot of nature, you're going to be even the kind of people in some ways that you're around, a certain value system that they care about, all those kinds of things. And so that's sort of a personal example of why to hold personal quarterly offsites. It shifts the whole direction you're going in. It tilts and bends your narrative as you go forward.

• 29:49Tim Ferriss?

  Do you have any recommendations for other format best practices or any best practices for personal offsites? Is it an afternoon? Is it a day? Is it two days? Is it in your living room? Is it offsite?

• 30:03Greg McKeown?

  Yeah, okay.

• 30:04Tim Ferriss?

  Et cetera.

• 30:04Greg McKeown?

  I think, here's what I think. I think it's offsite. It's in nature or thereabouts. It's somewhere that's quiet, uninterrupted. I know of some people, I've never done this, but I know of someone who has a second phone and their second phone is like one of these. Little credit card sized phones and only two people in the world that have the number to this phone. And so when they go, it means they can be reached for emergency, but that's it. And so they are just gone so that they can have an uninterrupted space, which is very hard to have these days. So you want to be in an uninterrupted environment. You want to not have text and email and all of that available. I recommend you either do it on your own or maybe with one other person, you know, a design partner

• 30:46Greg McKeown?

  that you can really go through the process. I think that the longer the perspective is, the better. The one I was referring to, we actually started prior to our life to started at great grandparents, in fact. Great grandparents, parents, your own life, and then going forward to the end of your life, to your kids, grandkids, great grandchildren, or if you don't have children, it's just the people that you'd influence generations from now. And it's that kind of huge vision, that kind of level of perspective that helps to draw up within you an unexpected insight, something that you already know, but somehow is being buried because you're thinking about life in just sort of reactive ways. The whole idea is to create space to be able to discern that voice.

• 31:32Greg McKeown?

  We will have lots of names for it, right? But we'll just the voice, your own conscience, your own sense of direction. And to be able to listen to that so that you can discern again between all these good things, all these different tools and so on. And really what you came here to do. And that's the point of it.

• 31:55Tim Ferriss?

  Just a quick thanks to one of our sponsors and we'll be right back to the show. This episode is brought to you by Wealthfront. There is a lot happening in the U.S. and global economies right now, a lot. That's an understatement. Are we in a recession? Is it a bear market? What's going to happen with inflation? So many questions, so few answers. I can't tell the future, nobody can. But I can tell you about a great place to earn more on your savings, and that's Wealthfront. Wealthfront is an app that helps you save and invest your money. And right now you can earn 5% APY, that's the annual percentage yield with the Wealthfront cash account. That's more than. 10x more interest than if you left your money in a savings account at the average bank, according to FDIC.gov. So why wait? Earn 5% on your cash today. Plus, it's up

• 32:39Tim Ferriss?

  to $8 million in FDIC insurance through partner banks. And when you open an account today, you'll get an extra $50 bonus with a deposit of $500 or more. There are already nearly half a million people using Wealthfront to save more, earn more, and build long-term wealth. So why wait? Visit wealthfront.com/tim to get started. That's wealthfront.com/tim. This was a paid endorsement by Wealthfront.

• 33:07Speaker 03

  And now Diana Chapman, co-founder of the Conscious Leadership Group and co-author of The 15 Commitments of Conscious Leadership. Find Diana at conscious.is.

• 33:22Tim Ferriss?

  Diana, welcome to the show. So nice to see you.

• 33:25Diana Chapman?

  Oh, thank you so much. I'm really happy to be here.

• 33:28Tim Ferriss?

  So I thought I would just establish some bona fides right off the bat, and then we're going to do a little chronological shuffling. So first, I want to read a quote from the team portion of the website. So under your name at conscious.is, there's a quote from Dustin Moskovitz. Now, for those who don't know who Dustin is, Dustin is co-founder of Asana. Prior to that, he was co-founder of Facebook. In 2011, he was, at least at the time, the youngest self-made billionaire in the history of the planet, as far as I know. And here's the quote. Quote, "Working with Diana has dramatically changed the way

• 34:10Tim Ferriss?

  I react to challenges and stress in my life, preserving my energy to direct towards more constructive pursuits. As a coach, she has a gift for guiding me through introspection on the stories I create about events and people in a structured way that inevitably leads to perspective shifts. We can't control the fact that bad things are going to happen, but how we react to those events is what really matters." And that we can learn to control. When we have the right attitude and resourcing adversity becomes strictly an opportunity to learn and grow. Okay. So this is the kind of quote that a lot of folks would kill for, maybe die for, certainly amputate a few fingers for. Before we dig into all sorts of juicy bits that we could pull out of that quote as a jumping off point, I want to go back to 1997.

• 34:54Tim Ferriss?

  So I did not expect to find this. I didn't expect to find anything in particular, but this is what I found. This is on critio.com. In 1997, Diana Chapman was a stay at home mom teaching scrapbooking in Ann Arbor, Michigan. Quote, "As mainstream a life as they come," end quote, she says. I didn't know any of this. So number one, you can't believe everything you read on the internet. So is this true? And then assuming some aspect of it is true, could you tell us about the gift from your brother in law around that time?

• 35:29Diana Chapman?

  Yeah, so it is true. I was the quintessential stay at home mom, all things being with my kids, being part of the school, you know, head of the PTA, all that good stuff. And I was though very interested in personal development, spirituality, human consciousness that was always in the background. But I was very devoted to my children. I was teaching scrapbooking to other moms. I mean, I was so cute. I was, I was really cute. And my brother in law was a top CEO in the country and he was very, very devoted to personal development and he was a connoisseur of finding great coaches.

• 36:11Diana Chapman?

  And I think the truth was that he and my sister in law were concerned about my marriage and wondered if we were going to make it. And so they recommended that we go out to California and take a training with Gay and Catherine Hendricks of the Hendricks Institute. And so actually they gave us five grand. He said, "You can do whatever you want with the money, but I'm going to recommend you go out to California." So I joyfully could not wait to go. I didn't know anything about them, but he said, "They're the best." So off we went and it was a profoundly life-changing week. And I thought to myself, "Why am I just learning these tools? And I'm going to devote the rest of my life making sure people get access to them." And that's what I've done.

• 36:56Tim Ferriss?

  What did you feel or experience or what changes did you observe that led you to have such a strong reaction?

• 37:08Diana Chapman?

  First of all, I learned about this thing called the drama triangle, which many people out there may have heard about, but I realized my whole life is running around on this drama triangle. And the drama triangle was created by Steven Cartman back in the seventies and he defined ways in which human beings get caught in victimhood that create reactivity. And I realized I'm on the triangle most of the time. And there is a big cost to me and my people when I'm on the drama triangle. And so that was the wake up call for me. And then I just spent every day since looking for all the tools I can for how to keep myself out of that triangle as much as possible.

• 37:49Tim Ferriss?

  Since you mentioned it, let's just jump right into the drama triangle. Could you give us an overview of what it is and how you might use it?

• 38:00Diana Chapman?

  Okay, so Cartman says, "Many of us got trained to live in a state of victimhood, and there are three unique flavors of victimhood in the drama triangle. We call them bases." So the first base is the pure victim. And the pure victim, you know, it's so hard here. I'm trying, I don't know, it's just any kind of, oh, help, you know? It's got this very disempowered feeling. And it's somehow like they've got the power, somebody else has it, not me. And I'm very at the effect of things. So I could be at the effect of my bank account, at the effect of this email that just came in, at the effect of the traffic, at the effect of the new policy on going back to work, at the effect of COVID.

• 38:44Diana Chapman?

  All those things are forms of being a victim. Then the next role in the drama triangle is the villain, and the villain's job is to blame. So I can blame me, God, I should have known that, or I should have been more prepared, or any should have over here on me, or I'm not smart enough, or I can't count on myself. That's all villaining toward myself. Or we can villain toward another, you know, you, you're the reason why I'm not having as much fun as I could be having. Or we could be a villain to a group of people, which is very popular in our culture. So we all know who's screwing it up for the rest of us, you know? It's that group over there, and everybody's pointing to particular groups who are the bad guys. So villain's very popular because it gets our adrenaline really kicking in.

• 39:27Tim Ferriss?

  I think it's actually in the Terms of Service on Twitter that you have to play that role when you use the service. Anyway, just a side note.

• 39:35Diana Chapman?

  Right, right. Who's screwing it up? Who's wrong? Yeah, you don't know. You're wrong. I'm right. And so the last role in the drama triangle is the hero. It's also called the reliever or the rescuer. And the hero's job is to seek temporary relief. So, oh my God, I had such a hard day today at work. Let me come home. I'm gonna drink my alcohol, or do my gaming, or get lost in Netflix, or whatever I'm gonna do to give myself some temporary relief. And it works. But I gotta do it again tomorrow. Because tomorrow I'm gonna come home, potentially burn out again, and then I'm gonna have to do the same pattern. So heroing is temporary relief over and over again. So I can hero

• 40:16Diana Chapman?

  myself. I could hero another. You know, oh, you look like you're struggling at work, and let me take over some of your work that you're doing. I could do that from a place of real presence. But when I'm a hero doing it, I'm actually creating some codependence where I keep needing you to not be able to handle your work, so I can keep helping. And then I'll resent you over time. And then we can hero them. You know, there's lots of philanthropies, especially in the past, they're getting better at this now, where we just throw a bunch of money at a population. And then next year, they have all the same issues, and they need more money, and nothing ever really changes. So, the key thing is temporary relief. So, we all know the story about you can give the man a fish every night, or you could teach him to fish for himself. So the hero gives the man the fish night

• 41:00Diana Chapman?

  after night after night. And if you're off the drama triangle, you shift to a place where you see people as empowered, and the hero asks good questions to help people get more effective around them.

• 41:13Tim Ferriss?

  So, my next question, I wanna share an observation from my rereading of the book. And then the next question, just to plant the seed, is I'm gonna ask you why it's called the drama triangle, what drama actually means here. But in my reread, which I'm in the middle of right now, of The Fifteen Commitments of Conscious Leadership, which was recommended to me by Dustin, and I think it was also recommended in my last book, and Tribe of Mentors by Dustin, and There's a section that I needed to reread, which was related to the drama triangle. And it pointed out that the villain could take the form of someone in a meeting who,

• 41:55Tim Ferriss?

  to try to resolve conflict, or maybe not resolve, to try to minimize conflict, always takes the blame. Like eventually, at the end of the meeting, they just say, you know what? It's my fault. I should have done this, this, this, this, and this. And it's easy, at least for me, to conflate radical responsibility with overly blaming myself for everything. And I don't actually have a great way to approach navigating discerning those two for me, if that makes any sense. So we could try to unpack that, or we could jump to why it's called the drama triangle. But I'll let you choose the direction.

• 42:37Diana Chapman?

  Well, let me do both. So the reason why it's called the drama triangle is because the whole triangle is set up for a nah, nah, nah. It's, I'm right, you're wrong, you're to blame, or I'm to blame. It's not asking everybody to really take 100% responsibility for how they're co-creating experiences. So if I'm in the drama triangle, the villain, if I'm taking on, I'm more responsible, what happens is I'll say, oh, I'm here at the meeting, you guys, and look, it's my fault. I'll take some of your responsibility and take it all on me. And so there is a place to say, hey, I have a part in how I've co-created this. Let me tell you my part. That would be me taking my 100%. I would

• 43:19Diana Chapman?

  also know that everybody else has a part to play too. So I'm not taking on their responsibility as well. That's the difference between a villain and somebody who's just simply acknowledging, I have a role to play here.

• 43:34Tim Ferriss?

  Got it. Thank you. So we were chatting before we started recording, and you and I have spoken quite a few times before. We've met before, spent time together. And you asked me why I invited you on to the podcast. And there are a number of answers I gave. One of them was related to kinesthetic awareness, or what our mutual friend and your business partner, Jim Detmer. Have called, at least in my, in his notes to me for this conversation. This may be your term for all I know, BQ. So like IQ, EQ, but body intelligence. And I feel like you're very well calibrated for this.

• 44:18Tim Ferriss?

  And when we spoke, maybe a year and a half ago, two years ago, I was working on this no book, you might recall. And then as I kept working on it, kept working on it, I kept coming up with great reasons to say no to the entire book, which was very meta. And I ended up stopping, but we spoke a lot about the whole body yes. And I would love to maybe use that as a wedge to start the conversation because I found this so incredibly helpful when I am certainly prone to over-intellectualizing everything into some extremely complicated matrix or spreadsheet or God knows what.

• 45:00Tim Ferriss?

  So could you lead us into that in whatever way makes sense?

• 45:04Diana Chapman?

  Sure. The idea is that we have these different centers of intelligence. So we have our head, our heart, our gut, and IQ, EQ, BQ are some of the ways we might be describing those things these days. So body intelligence is a recognition that I have an instinctual awareness that is known by my sensations, known by how the body feels. And that there's a lot actually there that if we start to drop into the body and pay attention, it's got a lot of guidance for us, as does our emotions, as does our intellect.

• 45:46Diana Chapman?

  And so I do have a ton of access to my body intelligence. I think it's what I lead with in my own getting clarity about which directions to go in my life. And I put a lot of attention on it. So it's very palpable to me. My body screams often, you know, no, don't do that, even though my intellect might have an understanding of why.

• 46:06Tim Ferriss?

  Let's, if you wouldn't mind, walk people through how they might understand and use the whole body yes. Because for me, when something is screaming, I'm decent at paying attention, but it's not always a scream. Sometimes, oftentimes, it is, it is a little more nuanced. So could you walk people through the whole body yes and what the flight checklist looks like?

• 46:34Diana Chapman?

  Well, I could have people, if we wanted to, go through an experience of starting to feel what their whole body yes and no's feels like.

• 46:42Tim Ferriss?

  Great. Yeah, let's do that. Let's do that.

• 46:43Diana Chapman?

  Should we do that? It's very experiential. So it'll take about 10 minutes and I'll have people, if they're listening, I'd recommend they close their eyes.

• 46:51Tim Ferriss?

  Wonderful.

• 46:51Diana Chapman?

  Does that work?

• 46:52Tim Ferriss?

  We have all the time in the world. This isn't morning television.

• 46:56Diana Chapman?

  Okay. So the idea is that your body knows when there's a no, when there's a yes, and when there's a, what I'm going to call a subtle no. And we say anything other than a whole body yes is a no. And to your point, it's easy to hear those screaming no's, but not so easy to hear the subtle no. For example, someone contacted our organization the other day and he wanted to talk. And it wasn't clear to me whether he was trying to sell us something or whether he genuinely had clients that he wanted to connect us with. And even in my, I had suspicions that it wasn't as clean as he was suggesting. And I asked for clarification and his clarification still, I couldn't really tell. But my body

• 47:40Diana Chapman?

  did know. Eh, I felt this flat feeling in my body when I thought about having the call. And unfortunately, my head said, well, maybe you're not sure. So let's have the call. And indeed, it was a sales call and it was not a good use of my time. And I quickly hung up. That was a time in which I skipped over my no, because it was very subtle. And my intellect started to get worried, like, what if I'm missing something? And, you know, what if you don't know? So. I use this all the time and I'm still learning, as I did just last week, to pay attention to the intelligences that are outside of just my intellect. And so for you all, if you want to learn more about this, what I'd like you to do is close your eyes

• 48:24Diana Chapman?

  and I'd like you to bring to mind an experience from the past that was deeply valuable to you. It was something that was nurturing. It was something you would gratefully repeat that scene again. It could be a time when you were celebrated. It could be a time when you were in a highly creative state that made something valuable. It could be a time when you were in nature, feeling deeply centered.

• 48:54Diana Chapman?

  And so I'd like you to go back into that scene as best you can and see the images of that scene

• 49:01Diana Chapman?

  and hear the sounds.

• 49:05Diana Chapman?

  And as you're in that scene, I want you to start to pay attention to the body

• 49:12Diana Chapman?

  and see if you can notice just simply how the body is vibrating right now.

• 49:20Diana Chapman?

  When you imagine yourself in that scene, seeing those images,

• 49:27Diana Chapman?

  hearing the sounds, how does your body vibrate? Is there a particular direction in which energy is flowing through the body?

• 49:38Diana Chapman?

  Now, some of you might go, "Diane, I'm not feeling anything here." That's fine. Just imagine if you were feeling something, but it'd be okay that it might feel like pretend, just for now.

• 49:51Diana Chapman?

  Is there a certain temperature that you notice in the body?

• 49:57Diana Chapman?

  For some people, they might feel very specific sensations. It might feel like shapes inside the body.

• 50:04Diana Chapman?

  And some people might be auditory and hear tones

• 50:09Diana Chapman?

  or see visuals in their mind's eye.

• 50:15Diana Chapman?

  What you're doing here is getting a map of what does a whole body yes feel like?

• 50:23Diana Chapman?

  Just strolling around inside of the body, feeling what you're feeling. No right or wrong answers here. And everybody is so unique. We all have our own different ways we feel it. For me, my body gets warm. There's an uprising of energy. It flows up for me.

• 50:43Diana Chapman?

  There's a push in the flow for me, but yours will be what it is.

• 50:50Diana Chapman?

  And so then I'd like you to take one last, like a memory, take a memory shot of this so you can remember what this feels like. And then I'd like you to shake it off and let it go.

• 51:03Diana Chapman?

  And then I want you to think of a scene in the past that you don't want to repeat. And I don't recommend finding something traumatizing. Find something that you really didn't feel like was a good use of your time, didn't serve you, you don't want to repeat it ever again, or you prefer not to.

• 51:23Diana Chapman?

  If you can bring that image to mind. And again, see the visuals of that memory and hear the sounds.

• 51:36Diana Chapman?

  And I want you to notice what happens now in the body.

• 51:43Diana Chapman?

  Is there a different way that the body is vibrating? How is the direction of energy flowing or not flowing in this version? Is there a difference in temperature?

• 51:59Diana Chapman?

  Any other significant sensations or shapes you feel in or on the body? And again, tones in the ears or visuals in your mind's eye may also be included.

• 52:15Diana Chapman?

  And you're getting a map for what no, this is a big no. Uh-uh, I don't want, I don't want this.

• 52:23Diana Chapman?

  I don't think this is going to serve me. Just mapping the territory in the body for what does this feel like?

• 52:35Diana Chapman?

  Take one last picture of that and shake that one off. And then we've got one more to do, and this is the subtle no. This is similar to what I was just describing earlier of taking a meeting. You know, it didn't kill me to take the meeting. It didn't hurt. Lasted 10 minutes and I got off the phone. But I don't, it wasn't a yes. It wasn't an alive experience for me. So this is called a subtle no. So I want you to think back. Everybody's got in the last two to four weeks, something that's happened in which it was a eh. Wasn't bad, wasn't good. Eh.

• 53:12Diana Chapman?

  See if you can come back and see that scene in your mind's eye and hear those sounds. And you're gonna check and see what's a subtle no feel like for you? How do you experience that scene? What do you notice in the body? How does it vibrate here? How does energy flow? Or not flow? Is there a difference in temperature? What parts of the body light up? Sensations? And tones or visuals as well?

• 53:56Diana Chapman?

  Trying on here, and again, if you don't notice much, that's okay. Just imagine if you did notice, what would you notice? And this is your map for what a subtle no feels like. And you want to remember this feeling so that the next time somebody says, hey, you want to go out to lunch? Or could you meet me to talk about ABC? That you, if you feel this, likely it's an invitation for you to try no.

• 54:27Diana Chapman?

  So you can shake that one off and then we'll bring our attention back to the ongoing conversation. How was that for you, Tim?

• 54:37Tim Ferriss?

  It was a great exercise. It's been a long time since I've done an inventory like that. And I took notes, I took some notes and I'll share a few things just in case this helps other people. I noticed that all three had different breathing patterns. The breathing was very different cadence and feeling.

• 55:01Diana Chapman?

  Nice.

• 55:02Tim Ferriss?

  So that was seemed to be of a very clear variable

• 55:07Diana Chapman?

  Mm hmm.

• 55:09Tim Ferriss?

  Across the three. And just the given example of the clear no, the strong no was frontal head tension, chest tightness, feeling hot, none of which exists in the yes state as an example. And then I thought of this subtle no, which I don't think I've spent much time on before, which is hilarious because of course it's probably where I need to spend the most time is assessing that. And I thought of this experience recently. It was the first example that came to mind because I really try not to say yes to things. But sometimes you say yes to things that seem like a yes, and then you get into the experience and it's not a yes.

• 55:54Diana Chapman?

  Right.

• 55:55Tim Ferriss?

  The, the, the bill of lading was deceptive. And I ended up at this dinner that was kind of play fancy. I didn't expect it to be play fancy, but it was an expensive dinner and it just was not enjoyable. The food wasn't great and I didn't want to be there. And I was thinking of this experience and I noticed that in contrast to the strong yes and the strong no, both of which have a certain degree of focus.

• 56:27Tim Ferriss?

  I in the subtle know have a very, I wrote down shifty energy and fidgety. Like they're just like feeling unsettled.

• 56:37Diana Chapman?

  Uh huh.

• 56:38Tim Ferriss?

  And that then I suppose becomes your landmark off in the distance where you can orient yourself with respect to decision making or continuing or not continuing with something. So I found this very helpful and I should also just mention that this has historically been a, what would we call it? A development opportunity, AKA weakness, growth opportunity slash massive Achilles heel. This body awareness, I think that we could spend a lot of time on it. We don't need to, but just I learned to dissociate very effectively really early on in my life for

• 57:19Tim Ferriss?

  a lot of reasons. And so it's getting reacquainted with feeling has been a long process. And thank you for that. I found that very helpful. Could you help us connect this to how people would use this inventory?

• 57:39Diana Chapman?

  So I'd recommend starting out using it in really simple ways. So start with looking at a menu. And as you're looking at the menu, just notice like, does that fidgety come in? When you look at the sandwich, you know, versus the sandwich and see if you can start to see what yes feels like. Or you're driving back home and you've got a couple of different routes to take home. You know, try on, okay, I'm going to go this way and notice what happens in the body versus I go this way. So you're just going to make, make this a practice for things that don't have a lot of meaning that, you know, it's not a big deal. And then as you, you can also do it with time. Let's say you're thinking about gathering up with a group of friends and they say, what time? Try on like, okay, well, what if we met at

• 58:23Diana Chapman?

  five and just notice what happens in the body when I try five and then five 30 and six and six 30 and just see if you've got like a place where your body starts to hum like, oh, wow, six 30, that's where it really hit. And then let's choose six 30. So that's a way to do it. And then what you'll notice is, at least for me, I really liked the results. I kept creating in these simpler options and then I just kept using it more and more.

• 58:50Diana Chapman?

  So with more important decisions and then now the biggest decisions, this is something I choose regularly. I and I I've learned to trust it so that, you know, I had a client who I thought was in trouble in another country. And I contacted the family and said, I think you need to go help this person. And you know, they're like, you want us to leave and go go check on this family member? And I said, my body was shaking with clarity about it. My head was like, I I don't know, I'm not, I couldn't tell you for sure, but my body knew. And they went and it turned out it was a really could have been a life saving moment that they went.

• 59:31Diana Chapman?

  And intellectually, I had some data, but my body was the one that really guided me to be aggressive in getting that person's support.

• 59:40Tim Ferriss?

  Yeah, this this has been really impactful for me. And it seems so simple and on some levels it is. But I mean, very often it's the simple valuable things that we neglect, perhaps because we think they are simplistic. But that's not the same thing. And I think that it's common also for people who are very head centered, intellect focused, who have been rewarded for that to just end up being a hammer looking for nails, basically. And I had a lot of trouble identifying what yes felt like, and I still do, if I'm being honest.

• 1:00:22Tim Ferriss?

  There are times when it's super obvious when I'm just like the yes in all caps and like marquee lights and neon. Yes, okay, fine. Then I I when it bashes me over the head with like awesomeness, I know what that feels like. But if it's in some cases, a meeting or an investment or a person or a dinner with certain people, it's hard for me to identify what a full body yes feels like. But I know what it doesn't feel like. If I go from like head to chest to gut, if there's any tension in one of those three, it's a no.

• 1:00:57Diana Chapman?

  Good, then then I would say your yes is a void of those sensations. So let that be what it is. Let yourself go. That is a whole body. Yes. My whole body. Yes. Is a void of those. No sensations. And that's enough. Don't you don't need to make it any more than that.

• 1:01:16Tim Ferriss?

  Yeah. Yeah, that's true.

• 1:01:18Diana Chapman?

  And it makes sense to me that you might not have the whole light up, you know, some people do have this zing, you know, that they feel as a yes, but some people don't. And so just trust your own version of it. So you'll just know, oh, my yes is just is without the reactive patterns I notice in my body when the no is here.

• 1:01:39Tim Ferriss?

  Let's use that as a segue in the fact that I don't have the zing. I'm not sure that the fact I don't have this zing. And I do have it when it's again, sort of an avalanche of spectacular goodness. But otherwise, my yes response can be very muted. I do think that I have trained myself. Sometimes in the name of stoicism, I think often in the

• 1:02:06Tim Ferriss?

  hope to protect myself from disappointment to not celebrate. And I do think premature celebration of huge business deals and stuff can bite you in the ass. And that's a good idea to temper expectations. At the same time, there's a cost. There's a very real cost to training yourself not to celebrate. And one of the notes that Jim, as in Jim Detmer, for people who are listening, sent to me. Included, I asked him what your superpowers were, and he gave me a number of them. And one was play as a way to live life, increase learnings, deepen relationships and lead organizations.

• 1:02:46Tim Ferriss?

  Diana is the best of anyone I have ever met at living a life of play and inviting others to play along. So for those who don't know Jim, Jim would not say something like this lightly. So could you please, this is something that I want to cultivate in myself. And I'm, I really am not sure of how to go about it. So I would love to explore this and you can take that anywhere you would like.

• 1:03:16Diana Chapman?

  When you were talking earlier about not sure you know about that. Yes, you think maybe you'd like to have more of that. One thing I would say is I think yeses are very, they're about igniting our creative energy. And our creative energy is very connected to our sexual energy. And so for me, yes, feels very sexual. I feel turned on. And so I think there are a lot of people who put that away for good reasons along the way. And so one of the things that I think is important is for people to start coming back and tuning back into letting themselves be a sexual being, letting themselves have sensations that feel igniting. And that doesn't have to

• 1:03:59Diana Chapman?

  mean that you want to go have sex or do it. They're very different things. I know a lot of people are in sex without sexual feelings. So they're separate. But there's a, I want to invite people to feel how good you can feel in the body.

• 1:04:13Tim Ferriss?

  How do you do that? I know that sounds silly, but it's like, how do you foster slash allow that? I'm not consciously, I don't have any Catholic guilt or anything that leads me to consciously throttle that. I don't have a voice in my head that says that's not okay. I feel like it's more, if it exists in me, it's more subconscious.

• 1:04:36Diana Chapman?

  Well, just in general, just see if you can find one place in the body that feels pleasurable. Doesn't have to necessarily be named sexual, but just where's the pleasure in the body? And it could just be a tiny little spot, or you could feel something like for me right now, there's like a tickle in my chest. I feel some bubbly champagne bubbles coming up through my spine. Feels like it's coming up through, floating out of the top of my head. I feel some warmth in my feet. It's pleasurable. And so just starting to put your attention on pleasure itself. And then keep attending to it. Keep giving your attention to it. And then it starts

• 1:05:18Diana Chapman?

  spreading around. And then all of a sudden, there's this really wonderful, like woo-hoo quality that's happening in the body. And then for me, that's part of then what ignites the play. There's so much aliveness, joy, creative possibilities. And then it's like, okay, what are we going to do with this? And then how much fun could we have? It's just sort of the water I swim in.

• 1:05:45Tim Ferriss?

  Has it always been that way? Is this Diana out of the box? Or is it something that either you've trained more in yourself? Or that you've seen people train effectively, right? In terms of turning the tide? Because I'm sure you have a lot of clients, I have to imagine, who are doing therapy, coaching, medicine work, et cetera. And they're like, God, I just need more play. I just need more play. And it's like, okay, well, now what? Right?

• 1:06:13Diana Chapman?

  Well, I might say, let's play with the fact that you need more play. Like, can we make that bigger? Oh, I need more play. Oh, God. You're like, I tend to say, let's exaggerate everything. Because that's one of the easiest, quickest forms of play is exaggerate where you're at. So make wherever you're at bigger. And so if I was like, I can't play. It's so hard for me to play. I go, okay, well, let's play with that. Make that bigger until all of a sudden now you're kind of giggling because it seems funny. And then you just played. So exaggeration is one of my favorite ways. So when I am coaching people and they're in some place that they say they don't want to be in, I say, well, then let's make it bigger, wherever you're at. And then it always pops them through.

• 1:06:58Tim Ferriss?

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• 1:07:42Tim Ferriss?

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• 1:08:28Tim Ferriss?

  Loving pressure. Let's talk about loving pressure. That was a term that Jim sent over. Bringing loving pressure to relationships. She's a genius at bringing the right balance of pressure. Kick you in parentheses, kick you in the ass and love in parentheses, support, understanding, empathy. And as a result, she's a black belt in practicing candor. So this is something that has always struck me in our interactions. This is not going to be a perfect segue, but I have to bring this up because who knows if what I wrote for the notebook will ever see the light of day? I hope it will. Maybe in a blog post or an article at some point. But could you please describe the voicemail message that you had some years ago? Do you know the one I'm talking about?

• 1:09:10Diana Chapman?

  Yeah. Yeah. It was something like, hi, you've reached Diana. I may or may not respond to this call and I'm gonna just listen to, if I feel called, I will. And if I don't, I won't. And it was, it was, you know, just very much of, I'm gonna listen in and decide to whether I'll call you back and when I'll call you back. And so it was just basically saying, don't have any expectations.

• 1:09:37Tim Ferriss?

  So your candor has really jumped out as this sort of defining characteristic of Diana for me. So that's sort of the end of this bullet that's in front of me. But how should people think of? Loving pressure because I find myself flip flopping often between two polar extremes. This is especially noticeable in my intimate relationships where either I'm like the hard ass, like Olympic coach, I'm kind of like the coach in the Disney movie Miracle, if anyone's seen

• 1:10:16Tim Ferriss?

  that, in ice hockey, or I am, from my perspective, extremely permissive and overly supportive to the point of subjugating my own feelings. It's not entirely dishonest, but I'm kind of disavowing part of me to be really, really supportive. And this is especially true with my girlfriend where there are times to, I've learned, I think this is important, there are times for me to listen to listen for her to feel heard, and then there are times for me to listen to help with problem solving, and it's very good for me to clarify which

• 1:10:57Tim Ferriss?

  she wants in advance. But how do you think about loving pressure and bringing that to relationships?

• 1:11:06Diana Chapman?

  Well, again, I think in order to do that well, you have to be connected to your head, your heart and your gut. That's certainly been really clear to me that I have to be fully present to know then what's the balance of challenge and nurturing. So, for example, I had a guy who called me recently, was wanting to know if we could work together, and he was very, very depressed. And I was asking him questions and he was really stuck and he had a lot of critical thoughts about himself and he couldn't get motivated to do anything. And, you know, I asked him about therapy, he said, yeah, I've been in therapy for a year. And I said, okay, you need to fire your therapist. I said, uh, cause you've got a lot of stories in your head that you're believing and nobody's challenging you. And

• 1:11:49Diana Chapman?

  the guy stood up, like he sat up really straight and I felt him like pop out of some haze he was in, like the challenger so woke something in him. And so, the story I always make up about that guy is he was just getting so nurtured, but nobody was bringing the challenge that could help him break out of the state he was in. And so, you know, I just... Knew that because and I was thoughtful of from my own presence here of what do I need to say to this guy that he can hear I care about him, but I also say, cut it out. Cause where you're, how you're organizing yourself here isn't going to take you to this new place you want to go. And he was really grateful and he said, thank you. I really hear you that I need to question these beliefs I'm holding.

• 1:12:32Diana Chapman?

  So that's my practice over and over again, is being able to listen to my body. I was with another conversation of the day and people were talking about their opinions about the world. And I just said, hey, I notice I'm contracting, my body's contracting as I hear you guys talking. And that's all I had to say. It was just, I'm just going to report what's happening over here. And it was a form of challenge to them. And they went, wow, you know, you're right. We're really in some fear-based thinking here. So my body helps, just sometimes I just report, I notice I'm bored, or I notice I'm withdrawing, or I notice I'm getting confused, or I notice I'm contracting. Those are ways I might just express a little pressure by just revealing what's here and not making it mean anything, but just saying, here's what's happening.

• 1:13:17Diana Chapman?

  Maybe this is about something I don't know about yet, but let me just tell you what's happening. I don't think we do that enough with each other.

• 1:13:23Tim Ferriss?

  So let me ask a question about that example. So there are some folks talking about whatever they were talking about and some kind of fear-based, or what they recognized as fear-based thinking in conversation. And you say, I'm noticing that I'm feeling contracted. I just want to let you guys know. Were these people, and they respond, they responded constructively?

• 1:13:50Diana Chapman?

  These are people I know well and we know, we play a similar game in which-

• 1:13:55Tim Ferriss?

  You've agreed to-

• 1:13:56Diana Chapman?

  Yes.

• 1:13:57Tim Ferriss?

  This type of interaction.

• 1:13:58Diana Chapman?

  Yes, they would not, I would not do this with just anybody.

• 1:14:01Tim Ferriss?

  Okay. Okay. So what would you do if, if you're in a mixed group or with people who have not agreed or made the commitments? And we could talk more about the 15 commitments and commitments in general, but is there a way that you can give voice to that with people who perhaps don't have the same playbook in front of them?

• 1:14:24Diana Chapman?

  Sure, I might say something like, so what I hear is you believe you're right that X, Y, Z is occurring. And that could be true. And I'm just wondering if you're open to another- Possibility that maybe it's not as true as you think. So I might just gently bring a little challenger of asking them to consider that there might be another option. That's another form of how we challenge each other is questioning the stories we tell because we're all just telling stories all the time. Or I might say, oh, I hadn't considered that perspective. I've been holding this perspective and I might share my perspective. And it just depends on how well or not well I know the crowd that would have me be more thoughtful in how I might respond.

• 1:15:08Tim Ferriss?

  When you're working with a client, and I'm coming back to the initial quote that I read from Dustin. So she has a gift as a coach, she meaning you, has a gift for guiding me through introspection on the stories I create about events and people in a structured way that inevitably leads to perspective shifts. Could you walk us through how you might do that with someone? For instance, this guy was depressed and he says, you know what? You're right. My therapist sucks. I'm being handled with kid gloves, but that's making me remain a kid. So I could use like a occasional slap in the face from someone who's very supportive and challenging. And you say, okay, great. From that point then, what do you do with those stories in this person?

• 1:15:54Diana Chapman?

  I'm a huge fan of Byron Katie and I really love her work. And I do the work with myself and I do the work with my clients. And I say, okay, is it true? Is it true, this thing you believe? Can you absolutely know it's true? And, you know, I'm wise enough now to know I can't absolutely know anything. And then what's it like when you do really believe you're right? And I help people find there's always some suffering. And then what would it be like if you just couldn't believe it? And people find, oh, that's nice. It feels good. And then, okay, great. Could we just go look at the opposite? You can keep your righteous stories, but can we also ask you to hold the opposites as at least is true

• 1:16:39Diana Chapman?

  so that the mind can get to neutral? And then something else gets to happen.

• 1:16:43Tim Ferriss?

  And you're doing that with turnarounds of various types?

• 1:16:46Diana Chapman?

  All the time. I'm constantly asking clients to turn around.

• 1:16:51Tim Ferriss?

  Let's pick a hypothetical or a real example, just so people can get a flavor of this. So Byron Katie, the work I also have found really, really helpful in a number of cases. And she's an unusual and powerful woman, to put it mildly. So, so there are times when people will interact and I remember meeting her for the first time. And I was like, I don't know if I can do what she does. But when you actually work with the worksheets and people can find this online, a lot of resources are available for free online from Byron Katie. Could you walk through, say, a belief, which I think she defines as a thought we take to

• 1:17:36Tim Ferriss?

  be true, or something along those lines? An example of a belief and then what, how you would do turnarounds on that belief? And walk somebody through that?

• 1:17:48Diana Chapman?

  Well, let's see if we can find something real for you.

• 1:17:50Tim Ferriss?

  Okay.

• 1:17:50Diana Chapman?

  If you're willing to, like, see if we can find something that's irritated you lately. Something where it's kind of like, you know, maybe somebody did something that bugged you, or you're upset about some policy out in the world, or just any place where you notice you get a little triggered.

• 1:18:06Tim Ferriss?

  This is more of like a paradox of choice issue than anything else for me. Let me see.

• 1:18:12Diana Chapman?

  If not, I can find one. I always have judgment, so I can find something over here.

• 1:18:16Tim Ferriss?

  Well, I'll tell you, this is I, my relationship, we'll actually use one that relates to the client you mentioned. So I have had extended depressive episodes, the majority of my life. And so I have a lot of fear around slipping into depressive episodes and have viewed that, whether it's now, whether it's a week from now, whether it's a year, whether it's five years from now, as inevitable.

• 1:18:47Diana Chapman?

  Right.

• 1:18:47Tim Ferriss?

  And scary and dangerous. So let's use that somehow.

• 1:18:51Diana Chapman?

  Okay. And it sounds like the judgment might be something like, I shouldn't slip into depression.

• 1:18:57Tim Ferriss?

  Yes.

• 1:18:57Diana Chapman?

  Or depressive episodes. Is that right?

• 1:18:59Tim Ferriss?

  Yeah, or exactly. I shouldn't, it's dangerous.

• 1:19:04Tim Ferriss?

  Et cetera.

• 1:19:05Diana Chapman?

  Okay, so which one is it is I shouldn't or is it's dangerous? Cause it sounds like that one's kind of lit up for you. It's dangerous if I go into a depressive.

• 1:19:13Tim Ferriss?

  Yeah, I think, yeah, that's.

• 1:19:14Diana Chapman?

  Yeah. Is that it?

• 1:19:16Tim Ferriss?

  That is, yeah.

• 1:19:17Diana Chapman?

  Okay, it's dangerous if you go into a depressive episode. Is that true?

• 1:19:22Tim Ferriss?

  I always struggle with the first two questions. The other ones I have an easier time with. Is it true? I think it's true.

• 1:19:29Diana Chapman?

  Yeah, I mean, most of the time when I have my judgments, I do think they're true in the beginning. But then I go, okay, Tim, can you really, truly, I mean, absolutely know it's true? Like you'd put your life on the line that if you have a depressive, that it's dangerous if you go into a depressive episode.

• 1:19:46Tim Ferriss?

  Well, you know, it's kind of tragically comic that you would use that phrasing. So here's what I can say. I can say for sure that it has been dangerous because I almost killed myself in college.

• 1:19:58Diana Chapman?

  Okay.

• 1:19:59Tim Ferriss?

  Does that automatically mean that I will be at the precipice in that same way in the future? No, I can't say that with a hundred percent certainty.

• 1:20:08Diana Chapman?

  Yes, you can't say that with a hundred percent certainty. So we're just trying to get to, I can't know for sure. I mean, I didn't kill myself in the end where you're here, right? And we don't know if you would want to kill yourself in the, in the future. So we're just going, I can't absolutely know for sure it's true. So the first question is, is it true? Second question is, can I absolutely know for sure that it's true? You're saying no. Third question is, what's it like when you do believe that thought? So when you sit here and go, whoa, it's going to be dangerous if I have a depressive episode. What's it like for you when you believe that to be true?

• 1:20:45Tim Ferriss?

  It's terrifying. It's awful.

• 1:20:46Diana Chapman?

  Yeah.

• 1:20:46Tim Ferriss?

  And anytime I feel even a twinkling of a possibility that I might be slipping into a melancholy state. Like I went to a jazz performance recently and they were playing very minor key music. And I felt myself getting very uncomfortable. And actually, that was the example I used in my own mind when we were, it was the second example that came to my mind when I was thinking of the whole body no recently, even though there were aspects of the performance I really enjoyed. But as soon as I started feeling myself slip into a sad, what I would call depressive state, there was a level of panic.

• 1:21:31Diana Chapman?

  Mm hmm. Sure.

• 1:21:33Tim Ferriss?

  So that's who I am.

• 1:21:34Diana Chapman?

  Yeah.

• 1:21:35Tim Ferriss?

  When I believe that to be true, I'm a hypervigilant and panic prone.

• 1:21:41Diana Chapman?

  Yeah, makes sense. I mean, I feel it right now. If I believed the story that if I get into a depressive state, it's gonna be dangerous, I feel panicky. I can feel that hypervigilance. I can feel like, ah, like really anxious.

• 1:21:53Tim Ferriss?

  Yeah.

• 1:21:54Diana Chapman?

  Yeah.

• 1:21:54Tim Ferriss?

  Yeah, for sure.

• 1:21:55Diana Chapman?

  So that's your experience. So let's just imagine that I have this superpower and your brain is a computer. And that thought, it's dangerous to go into a depressive state is actually like a computer program. And I have the ability to delete that program out of the computer of your brain. It's gone. So right now, I just did it. It's gone. So we're just gonna pretend for a couple of minutes here. And if you just couldn't believe that anymore, what's it like?

• 1:22:26Tim Ferriss?

  Oh, I think I would have, almost certainly would have much more calm, much more presence, right? I wouldn't be future tripping and stuck in anxiety. I would be much more joyful. I would have more space for other people because I wouldn't be stuck on the me, me, me show.

• 1:22:51Diana Chapman?

  Yeah. Yeah. And I like to even get it, get yourself even more present, like sit here. And sometimes I even encourage people to close their eyes, but let yourself drop in right here in this conversation.

• 1:23:05Diana Chapman?

  And you're now a man sitting here who can't find that thought.

• 1:23:11Diana Chapman?

  It's a little more meditative this way.

• 1:23:16Diana Chapman?

  Using your breath, keep opening. What's it like to be here? To be you, to be in this moment without the thought.

• 1:23:28Diana Chapman?

  No thought that's replaced it. You're just here without that one.

• 1:23:33Tim Ferriss?

  Relaxed, optimistic, energized.

• 1:23:38Diana Chapman?

  Yeah, yeah. And my experience is the more I drop in, the more I get to experience more states of presence. Especially like when you go into that relaxed, you could even drop in even a little more and it keeps opening up and these states can keep opening to more and more states of wellbeing.

• 1:23:58Tim Ferriss?

  Could I do a quick sidebar?

• 1:23:59Diana Chapman?

  Yeah.

• 1:24:00Tim Ferriss?

  A question, which is, so I think a lot of people listening, and even me right now, I'm starting to get a little secondary anxiety by telling myself this story. Well, wait a second. If it is actually dangerous, I don't want to just go into a place of denial where I take off my seatbelt while I'm driving at 80 miles an hour psychically. That sounds like a bad idea, right?

• 1:24:26Diana Chapman?

  Good. Good. I don't want you to stop thinking.

• 1:24:29Tim Ferriss?

  So I suppose I just wanted to get your reiteration that this is a, the objective is not to invalidate the belief. The objective is to do an exercise embracing other alternatives.

• 1:24:43Diana Chapman?

  And the objective is to understand that at the moment, at least, a depressive state isn't what's creating the anxiety for you. It's the belief that it's going to be dangerous that creates the anxiety. Right? That's what we're going after here is we're going after the recognition that your depressive state, we actually don't know how you will or will not be. But right now, the danger you're creating is in your own head by believing you're right about your story. And so we're helping you question that so that you can now be aware and present for the possibility that you might be going into a depressive state in the future. And how can you do your best to mitigate that? Ride it if you do have it happens so that you're not at the effect of it.

• 1:25:30Tim Ferriss?

  Thank you. All right. So what's the next step?

• 1:25:32Diana Chapman?

  So then the next step is we don't want you to get rid of it could be dangerous because I don't know, maybe it could, but we want to help you come back to recognizing that the opposite is at least is true, that it doesn't have to be dangerous. So we're going to have you go, it's not dangerous going into a depressive state is at least is true.

• 1:25:53Diana Chapman?

  Can you give me a real example, one that not just your head, but your heart and your body? Like there's something that your whole system goes, ah, okay, I can see how it's true that it doesn't have to be dangerous if I go into a depressive state. Can you give me real evidence of how that could be at least as true?

• 1:26:12Tim Ferriss?

  So doing, I'm doing two things here. I'm doing the exercise with you and I'm also sort of providing an overlay for people listening.

• 1:26:18Diana Chapman?

  Nice.

• 1:26:18Tim Ferriss?

  And please correct me if I'm getting any of this wrong, but what we're doing is we're taking the belief as a statement and we're starting to play with that sentence and the words in that sentence and how it's constructed, right?

• 1:26:33Diana Chapman?

  Yeah, we're specifically going after the judgment so that your mind judges it's going to be dangerous. If I go into a depressive state, it's going to be dangerous. I'm right about how dangerous it's going to be. So we just want to go, can we just look at how the opposite is true is it's not going to be dangerous if you go into a depressive state?

• 1:26:49Tim Ferriss?

  So the evidence, so now we're coming up with evidence for.

• 1:26:53Diana Chapman?

  How is that statement, it won't be dangerous at least as true?

• 1:26:58Tim Ferriss?

  So I'll start with the present tense, that it isn't dangerous, because that it won't be dangerous is harder for me. But I will say, the fact of the matter is I'm here and I've had dozens of depressive episodes.

• 1:27:13Diana Chapman?

  Yeah.

• 1:27:13Tim Ferriss?

  And I'm still here. So if the danger is suicide, at least to this point, it's abundantly clear that that has not happened. So.

• 1:27:26Diana Chapman?

  Yeah. Yeah. And I want you to really get that, not just in your head, but I want you to get that in your heart and your body. Cause I feel you get it intellectually.

• 1:27:33Tim Ferriss?

  Yeah.

• 1:27:34Diana Chapman?

  But I really want you to drop down and go, survey says, I've been in multiple depressive states and I'm here. It hasn't been dangerous in that I haven't killed myself, if that's what you're calling danger.

• 1:27:51Tim Ferriss?

  Yeah, that's the, I would doubt it.

• 1:27:53Diana Chapman?

  Yeah. And so we want you to get that down, especially in the body, like your breath go, ah, oh God. Like really look and feel that. Yeah. Okay. Many times depressive states, here I am. Okay. Not dangerous.

• 1:28:12Diana Chapman?

  Give me another example of how it's true. It's not dangerous if I go into a depressive state.

• 1:28:19Tim Ferriss?

  I'm having trouble, honestly. I'm wondering if you can help me brainstorm here. Yeah.

• 1:28:24Diana Chapman?

  Yeah. So I imagine people come around you, people help you.

• 1:28:29Tim Ferriss?

  Yeah, yeah. I need to get better at actually reaching out. But yes, when I do have supportive people around me and I'm very lucky to have people who love me, who would respond at the drop of a dime.

• 1:28:47Diana Chapman?

  Yeah. So I want you to feel that, feel how, oh, my goodness, I am surrounded by so many people and experts who could help me and have in the past. It was hard to be dangerous if there's all these other folks around me who got my back.

• 1:29:03Tim Ferriss?

  Yeah, yeah, I believe that for sure.

• 1:29:06Diana Chapman?

  And so I can see it again in your head, like intellectually. Part of what I want is for you to come back down in the body and really feel that. It's a somatic experience that I'm wanting you to get.

• 1:29:19Tim Ferriss?

  How do you? I know this, this is like the remedial class with me, but how do you help people to do that? Because it's, it's challenging for me.

• 1:29:31Diana Chapman?

  Just imagine one of the last times that you were in one. See all the people who came around you. Really, there were people there. And I want you to just let your body feel that, like feel, oh, yeah, there were people who came and asked questions and gave guidance and offered support and listened. And just let your body go.

• 1:29:52Diana Chapman?

  Let your breath open up and feel from the body, the direct experience of support of non-dangerous that you did have in the past. That wasn't just intellectual. It was a direct experience of the body.

• 1:30:07Tim Ferriss?

  Yeah.

• 1:30:09Diana Chapman?

  It's like, oh, my goodness, there was so much support, so much interconnectedness.

• 1:30:17Diana Chapman?

  Breathe with that, feel that all the way down through the toes.

• 1:30:25Tim Ferriss?

  Okay, I got it.

• 1:30:26Diana Chapman?

  Yeah, nice.

• 1:30:27Tim Ferriss?

  Yeah, thank you.

• 1:30:28Diana Chapman?

  Yeah. It's a whole different ballgame when you include the body.

• 1:30:33Tim Ferriss?

  Yeah. Yeah, the intellectual side is just like a glancing blow. I mean, it's not, it doesn't fully land.

• 1:30:39Diana Chapman?

  Well, yeah, and you're actually not present here to have the experience of non-dangerous, because if you're not allowing yourself to come down into the body, you're not fully here to access the intelligence that's giving you a direct experience of not dangerous.

• 1:30:56Tim Ferriss?

  Right.

• 1:30:58Diana Chapman?

  So you go, okay, great. And then we go, okay, so not dangerous is at least is true. We had two examples so far, so we're gonna go for one more. And now you might even get more clarity of how it's not dangerous if you're listening to your head and your heart and your body, how is it at least is true that going into a depressive state does not have to be dangerous?

• 1:31:20Tim Ferriss?

  Doesn't have to be. I mean, sometimes the episodes are very short. I don't know if that's, I mean, that's maybe not as overarching a line item as the last two that we did.

• 1:31:33Diana Chapman?

  Okay, let's say it's long, because since long is the one that scares you. So let's say it's a long one. How is the long one not dangerous?

• 1:31:41Tim Ferriss?

  I mean, this is something I've struggled with my whole life, so I'm not, I could use an alley-oop with maybe another.

• 1:31:48Diana Chapman?

  Okay, I'm just trying it on myself, because I gotta go in there. I'm gonna try on being depressed and go in there with you. So I can feel I'm not hurting myself. I can feel I'm surrounded by support. By the way, it's not dangerous. Could be...

• 1:32:06Diana Chapman?

  What I'm noticing is like, there's an awareness in you that knows you're depressed, right?

• 1:32:11Tim Ferriss?

  Yeah.

• 1:32:11Diana Chapman?

  Yeah. So there's a witness who's there watching.

• 1:32:17Diana Chapman?

  There's a part that's never in danger who's watching the whole thing. That part's, that part's not experiencing danger.

• 1:32:26Tim Ferriss?

  Yeah, the witness, the witness is there.

• 1:32:30Diana Chapman?

  Yeah, so you could go, oh, when I'm in the depressive state and I'm in my witness, it's not dangerous for that one.

• 1:32:41Tim Ferriss?

  Yeah, let me, let me sit with that for a second.

• 1:32:44Diana Chapman?

  Yeah.

• 1:32:47Tim Ferriss?

  It's challenging for me. I'm partway there. It's like it's partially landing since it's also the witness who panics. It's a

• 1:32:57Diana Chapman?

  Well, I actually don't think, I don't think if you're, the witness can't panic if you're in witness, if you're truly in witness, the one who's just a watcher without a judgment.

• 1:33:08Tim Ferriss?

  Okay.

• 1:33:08Diana Chapman?

  The one who just says like, I have a witness. It's like, oh, check you out, Diana. You're scaring yourself about being on the Tim Ferriss show. You know, that was, I literally said that to myself this morning. Oh, check you out. Now my witness is just watching, thinking I'm adorable, that I'm scared and doesn't have an opinion about it, just watches. Oh, there you are. So I wonder if you have a relationship with that part of yourself that just can watch and observe and welcome whatever's happening without judgment.

• 1:33:41Tim Ferriss?

  There are times when I do. That's, that is a relationship that I want to continue and need to continue to cultivate.

• 1:33:50Diana Chapman?

  Yeah, great.

• 1:33:50Tim Ferriss?

  But I think that's a good third, sort of third leg of the stool on the

• 1:33:54Diana Chapman?

  Yeah. So now we go, okay, we want you to keep, it's dangerous. Sure. It's dangerous to get in depressive states. That can be true. But it's also at least is true that it's not dangerous. And we can see examples of how that's at least is true. So what we're trying to get the mind to do is to see, okay, we'll give you both. They both can be true and therefore they're both not true. So then what? Then we get to be with what's underneath all the judgment.

• 1:34:23Diana Chapman?

  There's just, what do you notice if you get to say they're both true, they're both not true? Then what do you notice when you imagine that you might go into depressive state at some point?

• 1:34:35Tim Ferriss?

  Well, if I'm able to hold both of those equally.

• 1:34:42Tim Ferriss?

  Then the likelihood of panic and anxiety about possible panic, it's like panic about panic.

• 1:34:51Diana Chapman?

  Right, right.

• 1:34:52Tim Ferriss?

  Is is going to be less if I can hold those two things.

• 1:34:55Diana Chapman?

  Yeah, I call it walking the line. It's like I walk a line right down the center where I'm holding both is equally true. And I value both sides. Like, sure, because I think I don't want to be stupid and I want to dismiss something and be naive. But I want to be honoring that, hey, I'm not right, meaning righteous, about this story I have over here, because if I am, I'm going to cause myself some kind of reactivity. So now I just sit with, okay, depressive episode may happen. And then ideally, if I can walk that line, then all I'm going to do is learn. I'm going to be able to stay present to what's happening and learn along the way what needs to happen.

• 1:35:37Tim Ferriss?

  Yeah.

• 1:35:39Tim Ferriss?

  Thank you.

• 1:35:40Diana Chapman?

  And then I get to start to welcome, I might, you know, my experience is I have a lot more trust if I just am willing to welcome whatever's going to happen.

• 1:35:51Tim Ferriss?

  Yeah, for sure.

• 1:35:52Diana Chapman?

  With a preference, I have a preference not to go to depressive state for sure. But if a depressive state is what happens, okay, we'll learn.

• 1:35:59Tim Ferriss?

  Yeah, there's a, I don't want to take us too far off track, but a friend of mine actually just showed me a book, which has been recommended a number of times. I have not read it, so I can't vouch for it, but called Feeding Your Demons. But I at least like the title. And it's on this, this exact subject.

• 1:36:18Diana Chapman?

  Yeah, because you feed the demon every time you believe you're right, that it's going to be dangerous, you feed the demon. And so then you're just going to keep amping up the anxiety. And then, of course, you have that much anxiety. Over time, you're going to burn out, you're going to get depressed. Because the body's going to get intelligent and go, I can't do that. I can't run this anxiety all the time. Let's get depressed and just chill out for a while.

• 1:36:38Tim Ferriss?

  Yeah. To connect this also for people with the process. So, thank you, Diana, for taking me through that. And also, these turnarounds, these rephrasings with

• 1:36:52Tim Ferriss?

  the objective of, or at least the step of gathering evidence for each of these turnarounds, could be applied. And please correct me if I'm wrong. If we took, let's just say, a belief that's causing you pain is, who knows, "My sister is selfish," right?

• 1:37:06Diana Chapman?

  Yeah.

• 1:37:07Tim Ferriss?

  It's a simple one. So, it could be, "My sister is selfish." Maybe there's something with your parents, and the sister's not pulling the weight, and you're pissed off. And so, your belief is, "My sister is selfish."

• 1:37:17Diana Chapman?

  And I might change it to, "My sister shouldn't be selfish."

• 1:37:21Tim Ferriss?

  Oh, yeah. That's great. That's great. Right. So, "My sister shouldn't be selfish." And then you could have, you know, "My sister should be selfish." You could have,

• 1:37:30Diana Chapman?

  "I should be selfish."

• 1:37:32Tim Ferriss?

  "I should be selfish."

• 1:37:33Diana Chapman?

  Exactly.

• 1:37:34Tim Ferriss?

  And at the very least, I mean, in my experience, when I am triggered, and I'm just so dysregulated, that the idea of problem solving or coming up with good strategies is just a joke, because I'm so emotionally dysregulated, that doing this type of exercise, at the very least, just turns down the volume on the system reactivity. And then, I can just breathe. So, I found it very helpful as a pattern interrupt.

• 1:38:06Diana Chapman?

  Yes. And to your point, this isn't a good tool to use if you are really dysregulated in the moment. I would recommend first using breath and movement to relax the nervous system, to get yourself into more calm first. Because if you just try to use this as your first thing, you might likely use it as a weapon and just intellectualize it all. That'll just give you some temporary relief over and over again. So, I do recommend first getting yourself, use some movement, use some breath, calm the nervous system. We say, you know, handle your blood and brain chemistry first, and then, this is a good tool.

• 1:38:43Tim Ferriss?

  Yeah. For me, it's just, go lift some heavy stuff. Go to the gym. Just stop.

• 1:38:48Diana Chapman?

  Well, I also, you know, if I were working with you, I'd have you say, "I shouldn't have a depressive state. I should have a depressive state." And I'd really go argue for why you should. And do that so that you get it in your body. Not just into your head, but I should have a depressive state again. Because that's the other thing I hear is there's a arguing with it would be bad or I shouldn't have it or I'm trying to avoid it instead of, well, if it happens, it happens.

• 1:39:17Tim Ferriss?

  Yeah.

• 1:39:18Diana Chapman?

  And I, and it should happen instead of it shouldn't is at least is true. But that would be a good one to go play with because I think that would also help you be more open to life happening the way it does through you.

• 1:39:31Tim Ferriss?

  For sure, for sure. Thank you. I would like to, if you're open to it, shift a little bit to relationships and I want to ask you specifically about your partnership with Matt. So here's one of your superpowers as listed from Mr. Jim, creating and sustaining a wonderful intimate partnership with Matt, her husband and lover since they were teenagers. Have her talk about the risks she and they were willing to take to keep the relationship alive and vital, growing and intimate. If you are game to talk about that, I would be very interested.

• 1:40:13Diana Chapman?

  Yeah.

• 1:40:14Tim Ferriss?

  To hear more.

• 1:40:15Diana Chapman?

  Well, it's a challenge. It's both a great gift to be with a partner. Since you were young, get to grow up together. There's a lot of shared memories and shared friends. And there's a sweetness that it started out with, you get to keep. And there's also a great challenge of the fact that we are different people who evolve and change. And so several times, at least three key times in our relationship, we've been willing to let it all go. And we've basically killed it off. Just said, the relationship as it was is done. Now let's just check and see what is the relationship that wants to happen moving forward? Maybe it's just friends, co-parents, maybe it's lovers, staying married. What is it?

• 1:40:58Diana Chapman?

  And so we have a lot of courage, both of us, to be willing to let go of what's not working and trust that the right form of the relationship will reveal itself. And it just so happens that it continues to be us married. And I think we play around often. Sometimes we'll get up in the morning and I'll say something like, hey, you want to be married today? And he'll say, oh, well, what would that mean? What kind of a husband do I need to be? And we'll giggle and play around with, well, you know, how about this and this? And then we choose. And that is, for me, we are always choosing over and over again. And we always are willing to, kind of to the point of using the work with Byron Katie of,

• 1:41:41Diana Chapman?

  I'm willing to open to the possibility that not being married is just as okay as being married. And what that has created is an incredibly vital, creative, ever-evolving, passionate marriage in which we're freed up to keep exploring new ways of being together. And I am really proud of my relationship. I think it's one of the greatest things I've ever done is the marriage that I have. We get a lot of feedback that it's an inspiring marriage to a lot of people who look to it. And I do think it comes with the courage to say no.

• 1:42:17Tim Ferriss?

  You mentioned at least, I think you said three times, that you've had this type of conversation. I would like to zoom in on the first conversation. Were you both already prepared and trained to initiate that type of conversation? Did one side initiate the, hey, let's decide if we want to remain as is or if we want to take one of these other forms? I'm just wondering, for people who are listening who have never had one of these conversations, maybe they've been at the breaking point, but they've never had this conversation.

• 1:42:57Diana Chapman?

  I initiated it. It wasn't Matt's idea. I said, hey, I'm, it isn't working for me, the way we're in relationship. And there's a different kind of a man I want to be with than how you are. And I wanted another possibility. And so I didn't know how to do all this. I was just toddling around, trying to figure this out. And yeah, I said, I don't want to do it this way anymore. And so I thought that might mean that we needed to be separated and that we needed to end the marriage. And I was willing to. We actually got some support from counselors about telling our kids that we were going to divorce. Because that's the only direction it seemed like. We were gonna go.

• 1:43:42Diana Chapman?

  And then I had this great advice from a friend who said, okay, Diana, I love you both. If you think divorce is what needs to happen, that's great. But I hear you complaining that there's a certain man you want him to be that he's not. And she said, who is the woman you would need to be to call forward that man? And my stomach dropped. And I thought, I don't wanna, I don't know about that. What? And I realized, oh, I would need to be a different woman. So we said, let's kill off this old marriage and let's see if we can create a new one. And I'm gonna keep asking myself, who do I need to be to call forward the man I wanna be with?

• 1:44:26Diana Chapman?

  And about six months later, I was with the man I wanted to be with. And I remember saying to him, you really changed. And he said, no, you really changed. And, and the truth is, we both really changed. But I was really grateful for that first conversation of being willing to let it go and then getting the feedback of, hey, if you're the creator of who's showing up over there, who do you need to be? And for many months, I felt like I was gonna throw up 24/7, learning to be a much more vulnerable, needy woman who called forward the man who could protect and lead in a way that I hadn't been willing to be in the past.

• 1:45:09Tim Ferriss?

  How did you? Thank you for sharing all this, by the way, and very courageous and vulnerable. And how did you figure out who you needed to be? Who that woman was to call forth the version of your husband or the man who you wanted to be with? Did you have help? Was it obvious once you sat with it in terms of the changes that needed to be made on your side or the things you needed to cultivate or drop? How did you arrive at the answers?

• 1:45:43Diana Chapman?

  At first, I didn't know. I just knew I was really scared when I asked the question. I believe that fear is, when we're present, is an intelligence that says something needs to get learned. Something needs to get learned. So when I had that fear, I thought, oh, wow, something needs to get learned. There's, I don't know something here. And so that was my first clue that her question was powerful, is the fear that arose in me. And then I just kept asking the fear, what needs to be learned? I just kept being really broad in that curiosity. I got into a state of wonder. I wonder who I would need to be to call forward the man

• 1:46:24Diana Chapman?

  I most want to be with. I just kept asking that. I wonder. And I let it be okay that I didn't have to know because I didn't know. I've been, you know, with him for a long time and I didn't know. So I had to be willing to listen and learn from something greater than my own experience so far. And so it was in that level of curiosity that I just found my way. And it was baby steps, you know, a little bit here, a little bit there. And we've had several versions of that often, or not often, but the three versions were all some version of me, something needs to get learned for the next evolution here

• 1:47:09Diana Chapman?

  of this relationship.

• 1:47:11Tim Ferriss?

  Do you have recommended resources or practices that couples can seek out or embrace so that they are better prepared if they get to these decision points? Or just overall with respect to nurturing sort of a healthy, co-created relationship? Are there any, any books, any particular practices that you would highlight for folks?

• 1:47:45Diana Chapman?

  Matt and I studied with Gay and Katie Hendricks for years at the Hendricks Institute. They did a lot of relationship work. They still do a bit of it, but I learned so many tools there on How to get off the drama triangle. I learned about personas and about how I get caught in these personas that then unconsciously require the persona of my partner to show up in a certain way that I complain about. And I learned about how to unwind those or shift them when I wanted to. I learned about the importance of feeling my feelings. I learned about really questioning my stories. I learned about polarity and how important it is to honor polarity that shows up in couples and making sure that I honored both sides of the polarity equally. For example, a lot

• 1:48:30Diana Chapman?

  of couples argue about money and almost always there's one that we call the gas and one who's the break and somebody who's more free flowing with money and somebody who's more controlling about money. And that's a can we honor these polarities and can we see the value in both of them? Because usually I was the one who wanted to spend the money and my husband wanted to hold on to the money. And we would get into a battle about, you know, you're keeping me from having joy in my life because you're so stingy about money. And he'd say, you're gonna make us all broke because you're just so unconscious about spending it. And so honoring that those two sides of the polarity are actually allies that are here to create just the right balance to take

• 1:49:13Diana Chapman?

  care of ourselves and have fun. And so those are all different skill sets. There's so many different tools. And I would say that our book, The Fifteen Commitments of Conscious Leadership, we wrote it for leaders, but really it could be a perfect guidebook for couples if you just apply couple examples in there because that's what really created the beautiful relationship that I have are those commitments. And those all have tools and skills that are associated with them.

• 1:49:42Tim Ferriss?

  Could you give us a few examples of some of these commitments? And of course, I would recommend people read the book. I think it's very valuable. But could you give us a handful of examples of what these commitments are?

• 1:49:57Diana Chapman?

  We got a lot of these from Gay and Katie Hendricks. They were the ones, they wrote the first two commitments, word for word. And the first two commitments, the first one is all around, I commit to take radical responsibility for the results in my life. And

• 1:50:11Diana Chapman?

  That's a cornerstone commitment. And you know, that looks like some guy who I was coaching the other day called me up and said, "My CEO is not giving me the feedback I need to grow as a leader." And so I had him teach me the class. How do you create the CEO not giving you the feedback you want? He's like, "What? I'm not creating that. I'm not the effect of it. He's not giving it to me." I said, "Teach me the class." So he actually thought for a moment and said, "Well, value the CEO's time more than your time. Don't reschedule when the CEO breaks your one-on-one meetings. Don't ask directly for the feedback you want." And he started to giggle and realized, "Oh, I'm the creator of not getting the feedback I want. That's radical responsibility."

• 1:50:55Diana Chapman?

  So people often, we say, "The thing you're complaining about is often the thing you're committed to creating in. If you can own that, that's radical." And then the second commitment is all around letting go of wanting to be right. And what we mean by that is the defending yourself righteously that keeps you from learning and growing. Those are the two cornerstone commitments, one and two. And I think we even say in the book, like, "You could stop right here and just practice these for the rest of your life." But then there's the commitment to really feel feelings. And specifically, what I noticed, and we talked about this, you and I, a little bit when you were thinking about writing this notebook, was how much we're trying to control each other feeling feelings. So like, "I don't want to say no because I don't want you to have a feeling over there.

• 1:51:38Diana Chapman?

  And I really think I'm right, you shouldn't have them. And I don't want you to have a feeling because then maybe I'll have a feeling." And I see how much of our drama in the workplace and at home is coming from suppressing feelings in ourselves and each other. Candor is a commitment, to be able to say what's going on rather than conceal it, which then causes me to have to start to withdraw. And ending gossip is another commitment. Really being impeccable around agreements so that I do what I say I'm gonna do is another commitment. Those first six, that's what we focus a lot in the business world. When we come in and work with teams, we have them work on those six commitments. To help secure the identity and relax drama.

• 1:52:21Diana Chapman?

  And then, once that's done, then we have things like, let's look at appreciation, the commitment to appreciate, the commitment to play and rest, the commitment to live in our zones of genius. And then the commitments get even deeper into being the source of approval, control and security, rather than trying to source it outside of yourself, which is probably one of the most difficult commitments of all. And also the commitment of experiencing that you already have enough, which most people also struggle with, especially, at least in the business world. I rarely ever come across anybody who has enough time. And then they go on from there to being able to create a win-for-all solution, which is one of my great joys, to work with a team where there's a lot of different needs

• 1:53:05Diana Chapman?

  and it seems like they can't come up with a solution where they all win and helping them do that. And finally, be the resolution to that which you see missing in the world. So if they're not listening, be a better listener. If they're not taking care of things, take care of things.

• 1:53:22Tim Ferriss?

  Do you still use or recommend people use MindJogger? I read that at least for a period of time, you used an app, I believe it was MindJogger, that would ask you multiple times a day, Diana, in this now moment, are you above the line or below the line?

• 1:53:42Diana Chapman?

  I still use it.

• 1:53:43Tim Ferriss?

  You do, alright.

• 1:53:44Diana Chapman?

  I still use it. I use it every day. And I ask that basic question, where are you? Are you above the line, meaning are you in a state of trust? Or are you below the line in a state of threat? So I ask that, I have it seven times randomly per day. It pops on my screen and I pause and look and check. For me, it's like lifting weights every day. So that's one. And then I use other questions that I rotate around. Like one I'm really liking right now is, is this exquisite? Diana, is this moment exquisite? And then it gives me a pause to think about how could this be more exquisite?

• 1:54:25Tim Ferriss?

  What does that mean to you?

• 1:54:27Diana Chapman?

  Exquisite is whole body yes to me. You know, is this a whole body? Yes. Is this ah, is this? Yes, I'm in my zone. I feel fully alive. I'm doing what I most want to be doing. I'm on purpose.

• 1:54:41Tim Ferriss?

  What other prompts do you have? Or do any others come to mind?

• 1:54:44Diana Chapman?

  Oh, yeah. I have a question for each of the commitments. So I rotate them around like, what are you feeling right now? So if I need to keep checking with my feeling states, another one would be, what do you appreciate about somebody around you right now? And then I'll use that as an opportunity to speak that out loud because I'm really a big fan of lots and lots of appreciation. Another one, do I have enough time right now? I use that one. Are you experiencing enough time right now as a way to pause and go, oh, good. That's I'm so glad I asked myself that question because I can feel I'm in a scarcity of time and let me stop and pause and get back into the present moment where there's always enough.

• 1:55:21Tim Ferriss?

  If you could email those questions slash prompts that you have for each commitment, I would love to. I just downloaded Mindjogger this morning. I would love to start playing with those if you're open to it.

• 1:55:34Diana Chapman?

  Oh, yeah, absolutely. Yeah.

• 1:55:36Tim Ferriss?

  Maybe we could put them in the show notes as well. That way people can find them for themselves. I have to say, you know, I really think you are a master of prompts and questions and we don't have to go through it at length. I was actually going to read every single bullet. I'm not going to do that because it'll take a bit of time, but you have a piece on LinkedIn. It's an article called "How to Assess Self-Awareness in a Hiring Interview." Now, people might hear that and say, why the hell are you bringing that up? It sounds so niche. It sounds so specific. It's only going to apply to 3% of your listenership, but it's a great example of questions and prompts

• 1:56:19Tim Ferriss?

  for uncommon insight. I was very impressed with the questions. I'll give just a few examples. Describe a time when you were tempted to blame someone else for something, but instead resolved it by owning part of the issue. What percentage of agreements do you currently keep with the people you live and work with? What causes you to break agreements the most? How do you approach broken agreements? I mean, these are outstanding questions, not just, by the way, for hiring people.

• 1:56:51Diana Chapman?

  Right.

• 1:56:52Tim Ferriss?

  But I found these questions and prompts to be outstanding. So I will also link to those in the show notes and people will be able to find that article.

• 1:57:01Diana Chapman?

  Well, my clients were asking me, hey, how do we interview if we want people who want to come and be in a part of a culture that doesn't have as much drama? What should we be asking that would make sure that we knew they were a good fit for the culture we're creating here? And so that was what caused me to put those questions together. And I use them myself, you know, we were just, we just did a couple of big hires at the Conscious Leadership Group. And we almost exclusively focused on self-awareness and people's ability to have candor, take responsibility, keep their agreements. Is as the one of the primary things we were looking at because, you know, they were already very successful candidates. So we knew they were, they'd had a great pedigree already.

• 1:57:46Diana Chapman?

  So we wanted to make sure they were a good culture fit because we're really committed to no or very little drama in our workplace.

• 1:57:53Tim Ferriss?

  Diana, we could go for hours and hours and hours. We might just have to do a round two sometime. I'd love to, because I'm curious, quite frankly, to know what books outside of the 15 commitments of conscious leadership have you gifted the most to other people? Or gifted a lot, doesn't have to be the most, but what books have you gifted a fair amount to people?

• 1:58:14Diana Chapman?

  The Big Leap by Gay Hendricks is probably the book I've gifted the most. And the one I've recommended the most of any other book. And also Conscious Loving for Couples, because you asked that question earlier. Conscious Loving, I think, is a fantastic book for couples who are wanting to get more connected. Is another one I've gifted a lot. Those are the two that come top of mind.

• 1:58:39Tim Ferriss?

  The two primaries. For people who just want a preview, what is The Big Leap about? Or what is it for?

• 1:58:46Diana Chapman?

  The Big Leap is all about learning to live in your zone of genius, which I think is just the most fun thing. And to take a look at what are the things that keep us from living in our zone of genius. And so I tell every leader I coach to get it, and 100% of them have said it was a valuable read. And Gays just come up with a follow-up book on Zone of Genius that just came out last month that I imagine will be another book I'll be recommending and gifting. Because I find that inside of all of us is some creativity that when we are in that place, time and space go away. It's so fun and makes life

• 1:59:27Diana Chapman?

  so worth living. And I really am excited about supporting people and living as much as possible in that zone of genius.

• 1:59:35Tim Ferriss?

  Well, I think you did a damn fine job of it. It's been fun to get to know you. It's been fun to also get to know you in this chat a bit more and doing homework. It's always fun to do research on friends, which would otherwise be super creepy and like Google stalking, but I have a pretext and excuse, which is doing interviews. And people can find the Conscious Leadership Group at conscious.is and certainly all the social and so on can be found from that jumping off point. You also have a lot of PDFs and resources for people on the website. So I encourage people to check out the website. We'll link to that. We'll link to prompts. We'll link to everything that we discussed

• 2:00:16Tim Ferriss?

  in the show notes at tim.blog/podcast. Diana, is there anything else that you would like to say or ask, any request of the audience, anything at all that you'd like to add before we come to a close?

• 2:00:31Diana Chapman?

  I feel pretty heartbroken these days about the drama that is happening amongst us. And I'm actually grateful for the heartbreak because it's helping me connect more with love. And one of the things I'm doing is facing, I'm really facing the cost of the drama that we're having. Um, and so I think one of the things I most hope people will do is have the courage to face. The cost of the drama that we are creating in our workplaces that has people so overwhelmed at work. The cost politically, environmentally, and that they're willing to face it, let their hearts break wide open and then from that place,

• 2:01:16Diana Chapman?

  get curious and excited about what else could we create together? What else is possible? Because that really excites me and I think, I don't want to argue with the way the world is, it's just fine the way it is. And I have a preference for a lot more play and creativity and togetherness and curiosity that I find when we drop the drama.

• 2:01:41Tim Ferriss?

  That is an excellent place to close and what, what a enjoyable and I think very helpful for me conversation. So, thank you very much Diana for, for making the time and being so present. Thank you.

• 2:01:57Diana Chapman?

  Uh, my, my great pleasure. I'm, I'm so grateful for all the ways you go out into the world and bring forward things that help people live more connected and valuable lives. And it is one of the things that I believe your depression has been a great gift is, I don't know that you would have done this if you hadn't have had the depressions that you had and needed to find the tools that you needed. So I'm grateful for your depression and, uh, and, uh, and for your own unique journey that has now enhanced so many of ours. So, so thank you so much.

• 2:02:35Tim Ferriss?

  Oh, thank you so much Diana. I really appreciate it. Thank you. And for everybody listening, stay strong, get curious. Check out the show notes at tim.blog/podcast. And until next time, thank you for tuning in. Hey guys, this is Tim again. Just one more thing before you take off, and that is Five Bullet Friday. Would you enjoy getting a short email from me every Friday that provides a little fun before the weekend? Between 1.5 and 2 million people subscribe to my free newsletter, my super short newsletter called Five Bullet Friday. Easy to sign up, easy to cancel. It is basically a half-page that I send out every Friday to share the coolest things I've found or discovered, or have started exploring over that week.

• 2:03:20Tim Ferriss?

  It's kind of like my diary of cool things. It often includes articles I'm reading, books I'm reading, albums perhaps, gadgets, gizmos, all sorts of tech tricks and so on that get sent to me by my friends, including a lot of podcast guests. And these strange esoteric things end up in my field, and then I test them, and then I share them with you. So, if that sounds fun, again, it's very short, a little tiny bite of goodness before you head off for the weekend, something to think about. If you'd like to try it out, just go to tim.blog/friday. Type that into your browser, tim.blog/friday. Drop in your email and you'll get the very next one. Thanks for listening. This episode is brought to you by Momentus.

• 2:04:03Tim Ferriss?

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• 2:04:45Tim Ferriss?

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• 2:05:29Tim Ferriss?

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• 2:06:10Tim Ferriss?

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• 2:06:25Tim Ferriss?

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• 2:07:55Tim Ferriss?

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• 2:08:40Tim Ferriss?

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