Productivity + Performance Hacks With Dr. Kara Larson

Thank you for having me. I'm so excited to be here.

Yeah, so I have been a productivity and performance nerd for a very long time. I recently went back and calculated how much time I've saved myself through doing various things in high school, college, work, etc. Over the course of my life, I've saved approximately 270,000 hours in eight years, which is kind of mind-blowing. But it wasn't always that way, and there are always hard moments. For me, when I knew I had hit a productivity plateau, I was in a really dark space. I was actually working at a law firm in downtown Boston.

It wasn't the best fit for me. It could be a really good fit for other people, but that was part of it. It wasn't the whole story, though. There was more going on, because you can be productive no matter what job you're in. But it was a very intense environment. At that time, I was waking up to this beep beep beep of an alarm, and it wasn't to get me up in the morning. It was a beep beep beep to tell me it was time to get out from underneath my desk and get back to work because lunchtime was over. That was a pivotal moment for me. I was working 10 to 12 hour days, so really long days, and my energy was totally tanked at the end of the day. I ended up getting scarlet fever, of all things. My health was starting to go down the toilet, and I was never home.

Fun fact about scarlet fever: it is a version of strep throat, except on top of the strep throat, you get a full body rash.

I was napping, yeah. It was a better use of my time to get in a couple extra hours of sleep and have a liquid lunch.

I would sometimes eat a solid lunch, but honestly, it was in part for the speed and ease. It is much easier to keep working and just slip something down than it is to eat with a fork. That was one of my intermediate productivity hacks. But eventually, I decided, 'Staff in the ground, no more. I can only take this so much longer. There has to be a better way.' It might not even be the job, but there has to be a better approach to how I'm doing things. In that instance, I did end up quitting the job. I did some traveling, explored a lot of yoga, meditation, and kind of energy-type stuff, which was completely the opposite of any of my interests previously. I'm very logic-brain oriented.

Exactly. I was like, 'Okay, I feel like I've done everything logical I can possibly do. What else is there? Where can I find things to grab that are in the space opposite from what I've pulled from before?' That took me to Japan, Korea, India. I did a lot of coaching, emotional intelligence work, all of these different things before I hopped back into the workspace and also started taking on my own clients. Now I was in the space of not having this beep beep beep waking me up at lunchtime. Instead, I could be hearing the tweet tweet tweet of the birds outside the window. I had the spaciousness and these new tools to help me, whether I was back in a law firm type environment or in a different career with more flexibility.

I'll answer that, and I'll share a little bit of where the yoga came from. I was first introduced to it in undergrad doing indoor track. It was something we used to support with stretching, but there's the breathing component of yoga as well. I didn't fully appreciate the breathing component until grad school, where I took my first paid yoga class with a friend. I had been marathon training the year prior, and after this yoga class, I had this high, almost like I had run 10 miles. I was like, 'What? I barely did anything.' That sparked the initial curiosity, and I dove all the way in. I did a yoga teacher training in tandem with my law firm job, trying to convince myself that maybe I didn't have to quit, but it actually confirmed it was time to let the job go. Some of my ahas were taking the time to be in my body, focusing on my breath. It really did help me boost my awareness, become more present, and realize where part of my thoughts were just anxiety and worry, and they weren't constructive. That's not forwarding. It's good to know what might be a concern in the future so you can address it, but having a constant circle of worry and stress in the background is going to wear you down over time. When I was in India, that was the first time I had done a second yoga teacher training there, a different form. I was doing Kundalini yoga, the breath of fire. It was such an eye-opening experience. I remember stepping outside of the cab coming from the airport, and the guy just lets me off. He's supposed to be taking me to the yoga studio at the ashram, and I get out and I know we're not at the ashram. I'm like, 'Okay, wait. I guess I'm supposed to wait. I don't know what's happening.' There are a lot of people milling about. I remember noticing that I'd been doing some of this yoga work, and in my mind, there was part of me that's like, 'Oh my gosh, is someone going to mug me and steal my stuff?' And the other part of me is like, 'Kara, you know nothing about these people or this place. I know you're uncomfortable, but that doesn't mean these people are just going to mug you. They're probably really friendly.' I just remember having that dichotomy of thought. And yeah, everyone was super friendly. After that moment passed, I see this little moped driving up to come and pick me and my luggage up and take me over a footbridge. So there was a reason the cab stopped. They weren't just throwing me out early.

Yeah, and I think those thoughts also parallel in the workspace. When you're doing something uncomfortable, it's really easy to make assumptions to make yourself feel like you know what's going on, but they're not always true or useful.

I would love to give you guys some tools. You heard it here first. We have this brand new Performance Diamond Framework. There are four parts to this framework. One of them we call Habit Maps. The second part is what we call Brain Breaks. The third part is focusing on what we call Productivity Routines. And the fourth part is a little bit of an all-encompassing part, but it does have categories. This is where we do Performance Hacks. Those are the four parts of our Performance Diamond Framework.

Well, let's explore. You said Performance Hacks, you said Productivity Routines, and then what were numbers two and one?

Okay, cool. So we've got Brain Breaks, Habit Maps, Productivity Routines, and Performance Hacks. Let's start with Brain Breaks.

A brain break is very simply put, it's normally a form of meditation, breath work, or movement that helps you get out of the logic of your mind and into your body, your breath, or focusing on something external such as nature. It's a way for you to give yourself a little mental recovery during the day. Olympic athletes recover their body. That's how they become more successful. It's how they're able to excel in the field that they do. But we do not often give ourselves the same rest for our minds during the workday. We still expect the same results. Through these practices of meditation, breath work, movement, time in nature, it's a metaphorical nap for your brain.

There are some great practices lying down that I can explain. But first, let me tell you why you might want to add these into your life. What are some benefits? I'm going to reference Chris Bailey. He's also in the productivity space. He wrote a book called 'The Productivity Project' and has a new audiobook called 'How to Train Your Mind.' He basically described brain breaks but using the word meditation. I was like, 'Yes, this is awesome.' In his estimate, granted he doesn't do full clinical studies, so take these numbers with a grain of salt, but he estimates that for every one minute we spend doing these brain breaks, we get nine minutes back in our day. He estimates up to 30 minutes per day. So if you were to do the calculation of 30 minutes of brain breaks times nine, you can actually increase your productivity by four and a half hours a day, in theory, if you aren't practicing these at all. The way that calculation works is your productivity is a function of your intentionality with your work, your energy, your focus, and the actual amount of time a task takes for you to complete. The brain breaks actually support you on all of those levels because they help you eliminate distractions, help you be more intentional with your work, give you more attention and focus, and that lends itself to you doing the tasks that are more intentional in less time.

Exactly. My business partner, Joaquin, and the clients that we work with, if you're looking to know what's the sweet spot for how long you should take with each of these breaks, we recommend five minutes because it's really supportive and you can do a lot of different types of brain breaks in that space of time. If you're really short on time, I recommend using a two-minute break, but you're pretty limited to just breathing practices in two minutes. It's really hard to do anything else in a two-minute time frame. And if you know you need a longer boost, say you've done a really long work interval or maybe it's towards the end of the day and you can just tell your mind is not what it was at the beginning of the day, that's where we normally recommend doing at least a 10-minute break, maybe a little bit longer if it feels good.

That's a great question. I probably know way more brain breaks than I should ever share on any podcast, but my go-tos: one of them is I love doing an inversion at least once a day. The inversions come from yin yoga. I basically take my body, and you can do it in a bed or on a couch. I prefer to do it on a floor because I like to do multiple health modalities at once. I roll out a grounding mat, and then I scooch my buns and my hips as close to the wall as possible, my legs up so that they're up and down. That's the inversion in the simplest form. What that does is it actually supports your lymph fluid, which doesn't have a pump in your body and contains all of your immune cells and things like lactic acid from when you're running, and it drains it directly to your heart while you're getting all the benefits of the grounding mat. If you want to throw in some meditation or breath work, great.

That's a great reminder. That's a beautiful example. However, if it's not accessible, you can just throw your legs up a wall. Much easier. There's also a company called Teeter that makes gravity boots where you can hook them up to a pull-up bar and hang upside down. I used those a ton in Florida when I was living there, and I loved it. I've been thinking about it. I just made a big 'do an inversion once a day' note on my yellow legal pad and circled it because I do love inversions and how I feel afterwards. I notice a big difference, and I have not been doing too many inversions outside of periodically working them into a yoga class. That's a great reminder. I love it. Should I share one more, or do you want to move on?

Another one: I love breathing practices a lot. There are a lot of similarities amongst breathing practices. An easy one to share that you could do even if you were driving and listening to the podcast is simply breathing in through your nose, filling all the way up, and then breathing out slowly through your lips. Just letting it out through your mouth. You've got your lips pursed, almost like you're blowing up a camera. That might be exaggerated. I don't think that's necessary. As long as you're breathing through the nose and it's coming out through your mouth, even if it was coming out through your teeth, it would work.

I generally do whatever feels good. But for those who are really new to breathing practices and if you're coming off of a really stressful piece of work, it can be nice to see if you can balance out your inhale and your exhale just so that you're basically rebalancing your body. It helps you bring more awareness to your timing. It doesn't have to be perfect, but that's why I might recommend doing that. You can add some stuff to this as well. You could hold after your inhale, you could hold after your exhale, and you can also incorporate what's called yogic breathing where you're fully expanding your belly, fully expanding your chest, and you're expanding your chest so much that it actually moves into clavicular breathing where you're doing a small expansion into your clavicle, and then you let it all out slowly. Belly, chest, clavicle. That would be a full yogic breath and a full release. But you can play around with just doing belly, just doing chest, also.

Exactly. And then you pick two minutes, five minutes, whatever suits the scenario and your preferences.

Is that something you recommend? Can you explain what that is for our listeners?

I like that too. Have you experimented with this yourself?

That is a perfect example of when you should think about taking your brain breaks. You can schedule them, like insert them into a Pomodoro, but like you said, when you start feeling tired, just go and take a break. I find that a lot of people, myself included, can take what I term 'distraction breaks' instead of brain breaks. I'll get up and go to the kitchen because I think I want a snack, but really I just want to get away from the work. When I was working in more of an office space, it might be getting up just to use the restroom or getting up just to stretch my legs and see if I can find someone to talk to for a couple minutes. While it's good to at least get away from your workspace, I would actually recommend, if you can, do your brain breaks at least stand up and sit not in front of your computer. It will help you because you're signaling to your mind that you're going on break, we're not in full work mode, making them more effective.

Yes. So just being aware that you might be taking distraction breaks, and while they're not bad, they're just not as effective at giving you that extra intentionality, focus, attention, energy.

Oh, I think it's all related. There are emotional stressors, there are environmental stressors, and it's really hard when they're your baseline to know that they're exhausting you.

Actually, I'd love to pivot to Productivity Routines, just because you gave a great opener.

What these productivity routines are, most of us already have one, but it's basically how you're opening your work. What is your ritual to get into your workspace? It might be a little bit different for example when you're doing research versus when you're interviewing someone on a podcast. For me as an example, part of my productivity routine is plugging in my computer so that I don't have to worry about low battery if I want to take a longer working interval. That eliminates one distraction. I put my phone away and on silent to eliminate another distraction. Then I have an audio component. When I do productivity routines with others, I always recommend eliminating at least one or more distractions. I always recommend adding in some sort of audio component. I recommend doing some sort of intentionality boost to your routine, being intentional with your work. Then I like to do something either calming or fun for the motivational side of things. The more that you can have a little bit of an intentional ritual to how you open up your work, the more effective you will be because you're basically developing that neural pathway in your mind that says, 'Oh hey, it's work time.'

Exactly. What do you listen to?

You got it spot on. Big check mark. The number one thing I recommend is don't listen to lyrics, so you got that one down. For me, there's a company called Focus@Will, and they provide stations all different types because everyone has different background music that they prefer. One of my favorite stations is they recorded coffee shops and then they dimmed out anything distracting and then they added in these focus frequencies, frequencies that help you focus and stay concentrated. Under the radar, you won't notice them. That is one of my absolute favorite stations. But they have instrumental, they have nature sounds. Granted, it is a subscription, so it does cost a little bit of money, but I think it's worth every single dollar.

They have a Deep station. It's kind of like techno-chill is how I would describe it. I really like that station sometimes. Actually, when I first started using the station, they had a Neurospace station, and it was like if you were to kind of put EDM music into a productivity space. Pretty high intensity. For some reason, that used to really work for me. It's a little too much for me these days, but I used to love that station. For those of you who are looking for options that don't cost anything, I think Mozart was a great example, but I also love listening to movie tracks, like 'Lord of the Rings' or 'Harry Potter'.

It sounds a lot like a bunch of people talking, and occasionally there's clinking of dishes and some grinding noises. But for the most part, it's kind of muted conversation. I'm an extrovert, and I do really well with that station in part because I think my brain thinks I'm surrounded by people. That's sometimes all I need for a little extra boost.

The intentionality: set an intention. That one's pretty self-explanatory. Set some sort of work goal, like what you would like to accomplish in whatever working interval you're doing. I always feel like that's really important if it's not something you're already doing. Then in terms of the motivational, this one's kind of like the cherry on top. Audio is really good. Eliminate any distractions you can. For me, part of eliminating distractions is also wearing noise-canceling headphones because then I'm surrounded by my focus music. I love my dog to death, he's really not that noisy, but if he's making any weird sounds, I won't get distracted by him or by anything else outside. For the motivational side of things, I like to be cozy. When I'm cozy and relaxed, I work the best. So I like to have a fuzzy blanket and a pillow tucked in nearby because that supports me and my routine. Other people that I have coached like things that are a little bit more active. One example of a motivational technique that I used when I was in the law firm and not super happy was I used an essential oil as part of my routine to give me a boost midday. I set up my music and everything, and then I would roll some of this essential oil, which was a citrus blend. If you're looking for really good blends, there's a company called DoTerra. Or since it's a citrus blend, you could just buy yourself some lemon or some orange. That's a really good uplifting scent if you want to use your sense of smell. Another motivator could be doing some sort of dance or having a mantra for yourself, like 'I am alive, awake, alert, and enthusiastic.'

Habit Maps first.

Habit Maps are something that I borrowed some of the framework from someone else. Dr. BJ Fogg has a book called 'Tiny Habits.' It's an excellent read if you'd like to throw something on your Kindle or audiobook list. Maybe you're still into physical copies. Those are fun too. By the way, when you refer to or are inspired by other people's work, it's nice to hear someone that gives credit. A lot of people borrow things liberally and never mention the other person.

I like to give credit where credit is due because I think we're all a compilation.

Anyway, he has a beautiful framework where habits, which he calls behaviors, are equal to your motivation plus your ability plus the prompts. I can describe what all three of those are in just a second. The power in this equation is if you were to map your ability and your motivation, there is a line called an action line. If your motivation, your ability, and your prompts are above this action line, then you will automatically complete that behavior or habit. If it's below, then you won't. This is a great way to look at your habits and set yourself up for success the first time. But also, if it's not working right, you can tweak your motivation, your prompt, and your ability to get yourself over that action line.

Exactly. There are a lot of weeds that you can get into when going through this process. But let me just overlay the basic four steps to habit mapping. Number one is identifying your habit of interest. It might be a habit that you're adding, it might be a habit that you'd like to remove, or it might be something you're swapping, which is a combination of adding and removing. Number two, you would then move into the mapping process, which I'll describe in a second because it's the most complicated part of the habit mapping strategy. So you'll map the habit. Number three, I do what I call test driving the habit, which is you're going to visualize going through your motivation, prompt, ability process to do that habit in your mind. The reason I recommend that is you can kind of see whether you think you're going to need to buy anything, you can see if you have some hesitations come up in your thoughts around doing some of these habits. For example, if you are going to implement some brain breaks at work, sometimes people get self-conscious, so that might be a thought that pops up for you that you can then work on addressing. Those are why you might want to visualize the process and test drive the process. You can kind of see ahead of time if you can get any kinks out of the way.

We'll map in just a second. I didn't want to give too much to digest because that's the most nitty-gritty part of the whole process.

No problem. So we'll identify, we'll map which I'll describe, we're going to visualize to test drive, and then the final step is setting that start date. For setting the start date, I also would recommend, while you're setting the start date, to set a check-in date for yourself as a recurring prompt if you can as well. Because while start dates are all well and good, I think one of the keys to habit consistency is checking in and seeing where you fell off the map, because you're going to fall off the habit map at some point. Maybe not, maybe you are extra special, but things like vacation, there are things that come up in life that might throw you out of certain habits. I want to set you guys up for the most success possible, so it's nice to have some sort of recurring check-in so that you can be like, 'Oh yeah, that habit. Am I doing it or not?'

That depends on your habit a little bit. If it's a daily habit and it's really fresh and new for you, it's not something you've ever started before, I would probably do every other day check-ins just to keep yourself really accountable. But if it's something you've practiced a couple times and you feel pretty good about having been consistent at least somewhat in the past, I would say every three days or so.

I do, yes. Or with certain things, sometimes I ask a friend to call me.

For sure. In the past, sometimes if I was like, 'I know I need to do this, but I'm not sure I can, or I might fail,' I would not want to tell. But you realize if it's actually in your best interests, it's almost better to just step outside of it and be like, 'No, I gotta get someone else involved so that I have that accountability, so that I'm embarrassed if I'm not getting it done.' We've seen how shame can be used in a negative context, but it's also quite powerful because we feel shame if we're like, 'I'm going to quit smoking,' and then we're smoking a cigarette two days later. It's embarrassing. There's a little bit of shame there, but that can motivate us to do something that's good for us too, especially if there's someone who we care about that we have to tell what happened.

Yeah. Okay, I dig it. So the mapping. Let me give you an example of a habit adding using the mapping process. Say I want to weigh myself or start weighing myself every morning. The motivation might be, 'Hey, I want to lose weight,' or maybe I just want to know where I'm at so I know where to adjust from. Those numbers matter to me. I want to be able to start more accurately tracking my weight. Let's say that's the motivation. For those of you who are highly analytical, that will work. For those of you who are more emotional, you might need a slightly different motivator. We'll use that as an example for now. Your prompt: what I might do as a prompt is use a visual prompt. I'm going to put that scale right in front of a habit that I do in the morning. What I do first thing every morning is I go to the bathroom. So I'm going to put that scale right in front of the bathroom where I will see it.

I prefer after. I feel like I'm lighter. I want to optimize my results. I don't need to go on artificially inflated numbers. So that's an example of prompt. Then ability: it's the scale itself. If you're using a digital scale, it's really easy. You just step on it for a couple seconds and step off. That's the ability. That would be an example of how you might do a mapping process for adding a habit. Now let's look at maybe removing a habit or trying to inhibit a habit. I'll use Netflix as an example because this is one of my habits that I'm not always proud of, but it is there. What you're going to want to do is make it harder. You're going to want to inhibit the ability a little bit, and you're going to want to reduce the prompts. You may or may not be able to reduce the motivation. That one's a little trickier. Honestly, the best way to tweak motivation is to do some sort of mindset process or often to get an external accountability, like a person involved. That is normally the best way to support with motivation, or to connect with a better 'why.' So if your why is really superficial, go one step deeper, either within yourself or like, 'How does this supporting me help someone else that I care about?'

For my why, it was a little both. One, I knew it was really bad energetically. I love just taking a break, vegging out, and watching a good show on Netflix. However, I never feel good in my body afterwards. I always feel way more tired, and I feel like it sucks my energy, and I'm not moving my body around. So there's an energetic drain that I don't like as an after effect. I even sometimes feel some extra mental fatigue even though this is supposed to be my break time. On top of that, while I am watching this show, there are other things I could be doing, such as taking my dog on an extra nice walk. So there's another layer of the motivation where if I'm substituting Netflix for walking my dog, there could be an added benefit there for him, and I care about him and his exercise as well as my own. When I did this mapping process for Netflix, I didn't always replace it necessarily with a walk, just so I'm clear about that. But it is just an example of a motivation option. What I exactly did do is I removed the remote prompt. Instead of the remote being out where I could see it and in an easily accessible place, I set my remote on a bookshelf where I never look and I never go normally during the day. That was really effective for me because I had to take an extra step to go to a place that I never ever go normally during my day. It's kind of out of sight. It might not be 100% out of mind, but it's more out of sight and more out of mind.

Yeah. All you really need.

I think it totally makes sense. If it's a habit that you're trying to stop, you add friction points that will almost cause you to remember why that friction point is there and why you might not want to do what you're considering, instead of another activity that you feel is a better fit for the direction you would like to take your life. It's almost the opposite for add a habit. Swap is pretty easy because then you're just like, 'Instead of this, I do this.' I have two small adds. If you're swapping a habit, I recommend that you take one day to practice stopping it and seeing if it's an effective stop. What I would consider an effective stop is you go through your interruption process and there's at least a moment of hesitation where you're like at choice. Just so you can kind of test. If there isn't enough of a hesitation and if it's not really inhibiting you, you need a better stopping or friction point. I think I might have got that from Tim Ferriss or someone. If I did, I want to credit him. If I didn't, I don't remember who it was. But I think that's a beautiful way to frame it. I recommend at least testing out your stop first before you do a full swap.

Sometimes it's a lot to do all at once, so that's number one. Number two, you at least know that your stop is working enough that you could add in another something else or choose something else. If you don't have an effective enough stop, if it really doesn't feel interruptive the way that you're switching your motivation, prompt, and ability, then this way you at least know where you might not be setting yourself up for success and how you're stopping the habit before you go ahead and add it. It's just a recommendation. You don't have to, but it makes it a little bit easier for you to troubleshoot.

100%. I think just because in my experience, addiction is so heavily rooted also in normally emotional and mindset work as well, that I suspect you wouldn't be able to completely eradicate an addiction with just the habit mapping process. But I think it definitely could support if you find something good to substitute and you can slowly make that substitution more and more over time. I do think that the prompts and the motivation, depending upon how far down the rabbit hole you are with the addiction, if you're in a place where you can bring in other people, it'll be far more effective. But also, if you're in a place where you're bringing in other people, then you're admitting that you have some addiction that you want to get rid of, and not everyone's in that place. That's almost a non-starter. You have to admit you have a problem, like the first step of AA or some variation of that. If you're not even there, you're probably not going to get out of the gates.

Yes. Performance Hacks. I categorized this as a little bit of like all the secret sauce put into one. This is where you would throw your organizational systems and scheduling. This is where I would put delegation and automation processes. This is where I would throw some additional mindset work around performance and productivity, and also motivational fun stuff that makes you happy. Happy people perform better, and also gets you excited for your day. That kind of is the small bucket that encompasses Performance Hacks. One of them I would consider the Pomodoro technique a performance hack because how you're approaching the timing of your work can be really effective at improving your performance and your productivity with certain tasks.

Yeah, the 80/20 rule. 20% of our efforts produce 80% of our results.

Sure. The Pareto Principle is that oftentimes, 80% or 20% as you mentioned, of the activities and tasks that we're doing day to day to create a specific result are actually only 20% of the 100% that are creating 80% of the actionable, tangible results for whatever we're trying to create. One example I can give is I was creating my first workshop. I was spending a lot of time reading and collecting resources. Part of the time was creating PowerPoints, and another part of the time I was working with a coach to help me bring everything together and also incorporate experiential exercises for this particular workshop. I found that the tasks that were giving me the most bang for my buck, actually creating that workshop most effectively, was the coaching time and the time I was actually on the PowerPoint. I didn't actually need all the research. It made me feel better to be researching and grabbing more information, but it really wasn't needed. It was kind of that extra 80% that I probably didn't need. If I had just doubled down on working on the PowerPoint and doing the coaching work, that was creating 80% of what I needed.

Exactly. There's another way that you can use the Pareto Principle, and that's in terms of your workday. There are times during your workday where you're going to have more energy and focus just naturally. If you don't know those times already, you can get out a little sheet of paper, go old school, and just check in on yourself every couple hours and rate how your energy feels, whether or not you feel like you've been efficient during that work interval, what your attention was like. You can find that 20% of the day where you're the most energized and focused, and then do your work tasks, those 20% of the tasks that are giving you the most benefit for the outcome you want, during that Pareto Principle interval for your energy. Use it synergistically.

There's a website called Tomato Timer. I really like that one when I was... that's the best free version. But Focus@Will actually you can set timed intervals, so now I just use that. It'll time out however long I want to work. Generally, I work in blocks of 90 minutes to 30 minutes. That's kind of my range. Normally more on the 90 side if I'm doing writing and reading and stuff like that. But it acts basically like a timer because you can set the interval, and then it dings and stops your music once the time is up.

That's awesome. I think it is really important to have a way to capture things and schedule them. I still have a hard time getting away from doing all of that in Google. I just love making my... I just use it for so many things. Like you said, I will just reschedule my little blocks to the next day. But everyone has the application that works for them. If you don't, I encourage you to test out a couple and find the one that works for you. Little hacks and automated tools are awesome.

Yes. You can get it on our website. Just go to CozyMind.me. We have up there an assessment where you can see which areas of the Performance Diamond are your strengths and which ones are your weaknesses. Then we have an estimate of the time that you can gain back by implementing some of these areas of the Performance Diamond that you might be weaker in. It's a nice little snapshot of where you can go next.

We'll be putting both a button up and a page directly to the quiz as well. So there'll be a button to go to the free quiz, and we'll add a page for it also.

Thank you so much for having me, Anthony. It's been a blast. And thank you to all of you out there as well. I hope there's at least one technique. Use it or lose it.