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2. Never lose your audience. The way you keep your audience on track is by providing structure. None of you would go on a tour with me if I said, ‘Hi, my name is Matt, let’s go.’

You wanna know where you’re going, why you’re going there, how long it’s gonna take. You need to set expectations and structure does that.

4. So, if I’m boarding the plane to fly back home to Michigan. An anchor thought might be a picture in my mind of my mom and I walking on the shores of Lake Michigan where I grew up.

5. What’s an anchor thought? Well, anchor thought is something that’s going to anchor you so that you don’t escalate any situation into a full-blown panic attack.

Or into a situation where you screw things up. It’s a way for you to anchor yourself, so you maintain control over what you’re thinking and how you behave

6. If you have a conversation that you need to have with your boss, pick an anchor thought about how you feel after having that conversation, maybe it’s you picking up the phone and calling somebody that you…you love and saying,

‘Oh my gosh, it went so well!’

Or you walking out of the meeting and feeling like, yeah, I survived that conversation. I feel pretty good about myself.

7. You can actually switch the gears in your mind and reframe the thoughts of fear into thoughts of excitement. And because you have a vision that makes sense based on what you’re doing, your brain buys it. You just tricked your brain.

8. Three types of fear. And those types of fear are usually oriented towards, like, loss. Like, I’m scared imna lose …you know, my identity. Or I’m scared imna lose my job, or imna lose money, or imna lose something.

9. I was so excited just to have the audition and I went in. He didn’t ask me to read. He’d never seen me in a movie. We talked about … life, nature, meditation. I was then offered the role. And he never saw me act. I don’t know what he saw.

10. Guess what. Your daughter and your granddaughter both just got nominated for Academy Awards. She said,

‘That’s good. Still wish you’d been a hand model.’

11. We can all do an exercise like this when we have any kind of negative thought. Like for my thought that "I'm boring all of you with my talk" and I'm having the thought that I'm boring all of you with my talk.

So, what this exercise did is it gave me a little bit of space between me and my thoughts. And it's IN that space that I can choose not to run off the stage in front of 1,500 people.

12. Being caught talking to yourself can feel embarrassing, and some people even stigmatize this behavior as a sign of mental instability.

But decades of psychology research show that talking to yourself is completely normal. In fact, most, if not al of us, engage in some form of self-talk every single day. So, why do we talk to ourselves? And does what we say matter?

13. Though the common ancestor of all modern birds could fly, many different bird species have independently lost their flight.

Flight can have incredible benefits, especially for escaping predators, hunting, and traveling long distances. But it also has high costs: it consumes huge amounts of energy and limits body size and weight.