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vrijdag 16 september 2016

5 Lessons Standup Comedians Can Teach You About Public Speaking



 by Steven Handel



If you want to improve your public speaking, there is no better place to look than the world of standup comedy.

A good comedian is a master of public speaking. Not only do they have to be confident and comfortable on stage, but they are expected to be humorous and entertaining as well. As Jerry Seinfeld once said, “No one is more judged in civilized society than a standup comedian. Every 12 seconds you’re rated.”
Standup comedy is one of the most difficult professions to be successful at. They have to face tremendous amounts of failure and embarrassment before they can get to where they are. And there is nothing more humiliating than “bombing” in front of an audience, where every joke lands flat and everyone is left staring at you blankly as you try to squeeze out a few laughs.
In the new book Do You Talk Funny? 7 Comedy Habits to Become a Better (and Funnier) Public Speaker, David Nihill enters the world of standup comedy and discovers key lessons that anyone can use to improve their public speaking.
Whether you’re giving a public presentation to a business, school, or government organization, there is a lot you can learn from standup comedy. And learning these skills can really take your speaking ability to the next level.
Unlike a comedian, most public speakers aren’t expected to be very funny or entertaining. But even adding just a little bit of humor to your presentation will make you stand out from the crowd and become more memorable.




Here are a few key lessons we can learn from standup comedians on how to improve our public speaking abilities.

Master the art of story-telling
People rarely remember information unless it is presented in the form of a story.
You can list all of the facts, statistics, and bits of wisdom you’d like, but it’s probably going to go in one ear and out the other. People crave narratives to make sense of their world. We don’t just want information given to us in clear bullet-points, we want that information to convey a story with a beginning, middle, and end.
While there are comedians who specialize in one-liners and witticisms (Bo Burnham, Anthony Jeselnik), often the best comedians are story-tellers (Louis C.K., Aziz Ansari, Doug Stanhope). They begin their jokes by describing a situation. Then they reveal a conflict with the protagonist (often themselves). And they end by presenting a resolution or final twist.
Story-telling is important in any domain where you want to grab an audience’s attention. A teacher may have a bunch of facts that they want their students to remember, but by adding a story to their presentation they can make their material much more sticky and memorable (see How to Plant Powerful Ideas in People’s Minds That Actually Take Root for more on this).
While you may not think of yourself as a natural story-teller, this is something that can definitely be learned with practice. David Nihill gives great tips in his book on how he became a better story-teller, and I’ll be sharing some of those with you right now.

Draw from your own personal experiences
When trying to create a story, you don’t need to start from scratch or recreate an entire universe. Start with what you know best – your own personal experiences.
Most of our memories are already structured in the form of a narrative. There’s a setting, a protagonist (you!), a conflict, and an ending.
One great piece of advice is to start a document on your computer and make a list of memorable stories. These could be centered around a specific presentation you want to give (stories of breakups or stories of failing at a goal), or just stories you think will be interesting or entertaining to share with your audience.
Start by making a list with the general idea behind each story (“That one time a girl threw her drink at me”). Then you can go back to this list and elaborate more on each memory when you have the time (“I was at college at this local bar…all my friends had hooked up with a girl and I was the odd man out…I saw this gorgeous girl dancing and decided to approach her…”).
Having a “story collection” can be very helpful if you are a public speaker. If you don’t already have one, you should start one now. You might have a lot of awesome stories that you don’t know how to integrate into your presentation, but by starting your collection now you will have a wealth of stories on the back-burner, ready for use when you need them.
The best part about focusing on your own personal experiences is that you know your stories will be unique. Also, no one will know your stories better than you so they are typically way easier to remember and share than if you were to try and create an entertaining story out of thin air.
It’s often said that to be a great story-teller, you need to have lived a little. If you’re having trouble thinking of any interesting memories from your past, it may be time to do some adventure-seeking and start creating new stories in your life.
Try new things, go to new places, and meet new people – often the stories will start writing themselves. These are great ways to start building a better “story collection” in your life.

In Do You Talk Funny? 7 Comedy Habits to Become a Better (and Funnier) Public Speaker, David Nihill enters the comedy world for a whole year to help overcome his fear of public speaking. The book shares his experiences as “Irish Dave” and the various lessons he picked up from standup comedians. Each chapter includes practical advice and exercises to help you improve your own skills in communication, presentation, and public speaking.


Test your material with friends and family
Every comedian knows that their jokes are rarely “finished” when they are telling them for the first time.
Instead, like most polished stories, it often requires a few new drafts and editing before we settle on the best way to share our material.
This is why comedians like Louis C.K., Jerry Seinfeld, and Aziz Ansari spend a lot of time sharing their new material in small clubs or at open mic nights before they present the material to a larger audience.
Sometimes they will enter a small club with just a vague idea of what they want to talk about. And once they begin “riffing” (or improvising) on that topic, they begin to find what lines get laughs and what lines they are better off getting rid of.
We can practice our own material in a similar way – even if it’s just sharing a story with friends or family. By testing your material in front of a small audience, you’ll soon discover what parts of your story connect with your audience and what parts don’t seem to work.
Like all experiments, this is going to require you becoming more comfortable with failure. You might think you have a great story on your mind, but you end up delivering it in a bad way and no one seems to care. That’s okay! Just try to take what you learned and use that to improve your story the next time you’re telling it.
Over time your stories will become more polished and refined. Eventually you reach a point where you become more comfortable telling the story because you know exactly what lines are going to kill it with your audience.
For extra credit, try filming your presentations whenever possible. This makes it much easier to reevaluate your material when you’re finished and pick apart what works and what doesn’t work.
Practice your material in small and safe ways and try to encourage honest feedback when you can. You’ll soon be ready to take your material to the big stage!


Pay attention to your delivery
You can hear the same exact joke told by two different people and have a completely different reaction to it.
Why? Because delivery matters. If someone says all the right words but doesn’t say it with the right tone or the right timing, a good joke can often turn into a bad joke.
Norm MacDonald is a master at this. Often his jokes are completely dry and sometimes even described as “anti-jokes” because they rarely follow a typical joke format. But the way he delivers his material is something that is solely unique to him and he makes it work for his personality (check out a video of his moth joke if you want to get a feel for his style of comedy).
The proper delivery is going to depend on how you present yourself, your material, and your individual personality, but it’s important to remember that your delivery will make a big difference in how well your material comes off to others.
With practice, you’ll discover the best way to deliver your stories. For example, once you know that a particular line is a strong one, you can heighten that line by taking an extra pause before you deliver it (to add suspense and tension before the final release).
You never want to take the punchlines of your story and breeze through them as if they are just another detail. By emphasizing those lines, you not only make them stronger but you also give a cue to your audience that this is the line where you expect a reaction. And they will be more likely to respond to it.
Of course it’s often difficult to monitor your delivery while you’re performing. This again is why it’s important to encourage feedback from others or to record your presentation so you can pay more attention to these subtle details later on.


Start strong and finish even stronger
Now that you have a bunch of good material to share, the next big question is how to organize it.
While Do You Talk Funny? has countless tips and advice on how to fine-tune your public speaking, one of the key pieces I want to focus on is to “start strong and finish even stronger.”
Psychology research shows that people are often programmed to remember the beginning and end of their experiences. The middle parts often become more of a blur.
For example, when psychologists ask individuals to remember a long list of words, they discover that participants are most likely to remember the words at the beginning and end of the list vs. words listed in the middle.
This is just one example of how our memories are biased toward the beginning and end of an experience.
With this in mind, a good public speaker wants to start their presentation strong to make a positive first impression and grip their audience’s attention. But they also want to end their presentation even stronger to leave a lasting impact and give their audience a positive note to remember them afterwards.
In the case of a comedian, David Nihill recommends that you use your second best joke at the very beginning and your best joke at the very end. By structuring your material this way, you are more likely to leave a stronger impression.
Once you’ve created your material and tested it, you should have a good idea of what are the strongest parts of your presentation, and that’ll give you a better idea of the order you should structure it.

Conclusion
I have a lot of respect for standup comedians – it’s something I would love to dabble in to improve my own communication and presentation skills.
When I came across the book Do You Talk Funny? 7 Comedy Habits to Become a Better (and Funnier) Public Speaker, I knew it would be right up my alley and I had to check it out. David Nihill does a really great job taking lessons from the world of standup comedy and showing you how to apply them to any type of public speaking. I highly recommend it!

SOURCE
22:00:00 - By Vincent 0

woensdag 14 september 2016

comfort zone challenge 21, howling in public


comfort zone challenge 21, howling in public
15:02:00 - By Vincent 0

dinsdag 13 september 2016

Comfort Zone Challenge 19, get rejected 10 times in a row


Comfort Zone Challenge 19, get rejected 10 times in a row

14:57:00 - By Vincent 0

maandag 12 september 2016

Comfort zone challenge 18, get telephone number of 5 ladies


Comfort zone challenge 18, get telephone number of 5 ladies

14:52:00 - By Vincent 0

zondag 11 september 2016

comfort zone challenge 17, Sing that song for somebody



comfort zone challenge 17, Sing that song for somebody
14:49:00 - By Vincent 0

zaterdag 10 september 2016

Comfort Zone Challenge 16, getting something for free


Comfort Zone Challenge 16, getting something for free

14:46:00 - By Vincent 0

vrijdag 9 september 2016

Comfort Zone challenge 15, work out with a stranger


Comfort Zone challenge 15, work out / push ups with a stranger

14:43:00 - By Vincent 0

donderdag 8 september 2016

Comfort zone challenge 14, telling people a joke


Comfort zone challenge 14, telling people a joke

14:40:00 - By Vincent 0

woensdag 7 september 2016

Comfort zone challenge 13, dancing in public



Comfort zone challenge 13, dancing in public
14:36:00 - By Vincent 0

dinsdag 6 september 2016

Comfort zone challenge 12, asking romantic suggestions


Comfort zone challenge 12, asking romantic suggestions
14:30:00 - By Vincent 0

maandag 5 september 2016

comfort zone challenge 11, ask for the time and name to people without speaking to them


comfort zone challenge 11, ask for the time and name to people without speaking to them
14:27:00 - By Vincent 0

zaterdag 3 september 2016

20 Small Ways to Break Out of Your Comfort Zone and Create a Positive Change Starting Today

 

Comfort Zone“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.”
Brian Tracy
I’m a big fan of doing the unusual thing. Sometimes in big ways. Often in small and daily ways to mix things up.
Why?
Because this habit is a simple and relatively easy way to:
  • Expand your comfort zone. And if you change your perspective on yourself from someone who sticks to the old and comfortable all the time to someone who likes to mix things up then it will feel more natural and easier to break out of your comfort zone when comes to bigger things too. Because this habit makes the inner resistance and the fear that may hold you back smaller.
  • Add a spark to your day and come alive. It keeps you from getting stuck in the same old daily or weekly rut. And it adds more fun to your life.
  • Refuel your curiousness about the world and life. When you do the unusual thing regularly you to discover a ton of new and exciting things. And that will refuel your curiousness about what else is out there that you haven’t discovered just yet.
So how do you do the unusual thing and break out of your comfort zone in small and sometimes bigger ways?

Here’s 20 ideas that have helped me and still help me to do just that.
  1. Eat the unusual thing. Instead of choosing the meat-based dish at lunch try the vegetarian alternative. Or try the fish if you usually go for the beef.
  2. Smile towards everyone. Instead of just going along with your day in your normal social way try smiling more. Smile more towards your co-workers, the lady at the checkout at the supermarket, the people closest to you and smile to yourself when you encounter a mirror. See what happens.
  3. Cook something new. Each week we try cooking a new recipe. It is most often a tasty experiment and helps us to find, sometimes unexpected, new favorites. It has also certainly made me a better cook in the last few years.
  4. Mix up your music. I mix things up by trying new music every month. I have a look at the best music on sites like Pitchfork.com and Metacritic.com. Then I load a few of those albums on Spotify and listen.
  5. Work in complete silence and stillness. Shut the door to your office, shut off your music, unplug the internet and just focus on doing the most important thing you can do today while enjoying the silence.
  6. Read something that your friends wouldn’t guess that you are reading. Right now I’m reading a Swedish book about investing sensibly in stocks. Definitely not my usual cup of tea. But it’s really interesting.
  7. Do all your shopping for the week. Instead of doing grocery shopping when you feel like it or need to, sit down and plan what you will eat and need for a whole week. Go and get all of that at the store. Now you don’t have to go back there for a week and you’ll probably have a bunch of extra free time and less stress to enjoy this week.
  8. Have a day of kindness. Instead of having the usual bursts of irony, sarcasm etc. during your day try to go for a day where you are just being kind and friendly to everyone including yourself.
  9. Enjoy it all. All fluctuations during your normal day is a part of life and as life it’s a gift in some way or another. So on some days I just tell myself: “enjoy it all”. Then I try to enjoy my day no matter if the inbox is overfull, if I’m hungry and starting to get cranky. The things I usually don’t like so much I tell myself to enjoy as a part of life. And so my day actually becomes more enjoyable because much of how we see life is about how we choose to think about it.
  10. Watch something odd. If you usually watch thrillers then try a romantic comedy. If you most often get stuck with documentaries try an animated movie form Japan (I recommend anything by Hayao Miyazaki). If you love Family Guy, try the Wire. Expand what you watch to get new ideas and impressions.
  11. Listen to the sound of the world. Leave your portable music player/radio at home. Just listen to sounds of the city, nature and people as you move about during your day.
  12. Take a day to be offline. I tend to spend a day a week offline (usually Saturday or Sunday). It’s a wonderful change of pace and feels like I’m on a small, healthy and extra relaxing vacation. Plus, it makes it more fun to get back to work on Monday.
  13. Take a news black out. Instead of reading the paper or watching the news as usual try to go without that for a day. See how it affects you and how much you miss the news.
  14. Hide a note for a loved one. Hide a sweet note of affection for a partner, family member or a friend in his or her cookie jar, tea or coffee container, book on the nightstand, hat, shoes or somewhere else where they look each day. Make him or her happy in an unexpected and unusual way.
  15. Take a different route. To work or to school. To your gym or home. See something new even when you are in transport mode.
  16. Walk or take the bicycle to work. Instead of taking the car or riding the bus as usual. Get some exercise and fresh air before it is time to start working and on your way home.
  17. Let it go just for today. If you often get into arguments or have trouble letting issues go and replay them over and over in your mind then just for today let it all go. Tomorrow you can take up your old habits just where you left them . But for today, instead of getting into an argument just let it go and walk away. If you replay something in your mind, let it go for today. If an old memory pops up today too, let it go instead of dwelling.
  18. Go out. If you usually stay in during the weekdays, then call up a few friends and head down to the pub for a few hours even if it’s just a Wednesday. Or call up someone you haven’t met in ages and go for a cup of tea or coffee. Or pop down to the movie theater and catch a movie. If you usually do those things though, consider just staying in with PJs on and taking it easy.
  19. Sit in a new place. If you have favorite chair or part of the sofa where you always sit then try another chair or place to sit today. It can give you a new perspective at work or at home. And I have found that it can even give me some new and fresh thoughts and perspectives on life.
  20. Throw out the things you haven’t used in 1 year. Go through one part of your home – a closet, a drawer in your desk or bedroom cabinet – and see what’s in there. Go through the items one by one and ask yourself: have I used this item in the past year? If not, give the item(s) away to charity or a friend or simply throw it out.
16:44:00 - By Vincent 0

Comfort zone challenge 9. Selfies with 3 random people


Comfort zone challenge 9. Selfies with 3 random people
14:20:00 - By Vincent 0

vrijdag 2 september 2016

Giving Kick-Ass Presentations In The Age Of Social Media

By DREW NEISSER


Seven (somewhat snarky) new rules for public speaking in the social media era.

It was painful to watch. Jon Bond, the former ad giant turned social media honcho, was actually getting heckled at the Pivot Conference. When faced with what was a feisty crowd to begin with, Bond admitting that he "didn’t like Twitter" was like throwing fresh meat at rabid dogs. But rather than raise their voices, they let their fingers do the shouting. So while Bond continued to speak, a steady stream of snarky tweets projected on the wall behind him, acting like foghorns and essentially drowning him out.
Being a great speaker was never easy, but now, with your audience likely to have a mobile device in hand and real-time access to multiple social channels, the challenges have gotten that much greater. To get a sense of the impact of social media on conference presentations, I interviewed a bunch of regulars on the social media circuit. In the process, they helped me identify these seven (somewhat snarky) new rules for public speaking in the social media era.
1. Don’t Panic if They Aren’t Looking at You
Sure, it's disconcerting when you gaze out at the audience and no one looks back. But whatever you do—don’t panic. Just because they are transfixed by their mobile devices, doesn’t mean they aren’t all ears. "I think the body language tells you if they’re paying attention—it’s far more distracting to see people whispering to each other than it is to see someone tapping on an iPad" said Jenny Dervin, VP of Corporate Communications at JetBlue, who received raves at a recent BDI event


2. Stifle the Temptation to Ask for a Device Moratorium
As tempting as it might be to ask your audience to shut down their devices, every speaker I talked to thought this would be a huge mistake. "I might get their undivided attention, but it would be mixed with their ire at being told how to watch my presentation," said former actor and speaker extraordinaire John C. Havens, who reminded me that in the old days, before digital devices, a lot of people would take notes on a pad of paper, which isn’t all that different than tapping out a tweet.
3. If You Aren’t Nervous, You Should Be Now
When I first learned public speaking, an experience advisor suggested that you "imagine the audience is naked," to quell the initial butterflies. Today, speakers are probably better off reminding themselves that they are the naked ones. If your facts are wrong, your audiences will Google then tweet the corrected data before you can say, "I’m just sayin’." And if that isn’t scary enough, as author and speaker Jeff Jarvis proclaimed last year at TED-NY, "the lecture, as a form, is bullshit," so you better ask yourself what you’re doing up there, anyway!


4. If You Don’t Speak Twitterese, It’s Time to Learn It
Let’s just imagine for the moment that your audience is absolutely riveted by your every word. Chances are some, if not many of them, will want to share your wisdom with their network, not tomorrow when they get back to the office, but right at that very moment. It is for this reason today’s effective speakers are not just sharing their Twitter handles upfront but also mixing in tweetable quotes. "Puns, sound bites and pithy phrases are [also] ways to aid in retention," Havens said. 
5. Congratulations! You May Be Speaking to Millions You Can’t SeeThe irony of speaking in the social media era is that audience in front of you may be far less significant than the collective reach of that particular group. "I’d much rather have the broader reach; it is one of the better measurements of speaking at events," said Frank Eliason, SVP of Social Media for Citibank. Havens adds that if his audience is glued to their devices, "odds are half of them are tweeting about my presentation and they’re helping market me!"

6. The Reviews Are In—In Real Time
Rather than waiting to ask a friend after the fact how you did, today’s skilled presenters welcome this feedback in real time. "It’s fun to respond to a tweet when I am on stage, and it personalizes the interaction with the audience," said Eliason. JetBlue’s Dervin finds these tweets helpful as well. "I go back in the stream to see what landed, based on how many people tweeted the same quoted," he said. "It’s an instant evaluation of my key messages."
7. When All Else Fails, Surprise the Audience with HonestyBringing this article back full circle, Jon Bond perplexed the Pivot crowd with his admission of not liking Twitter. While this honesty may have cost him some street cred with a Twitter-loving crowd, I recently saw another speaker use honesty to extraordinary advantage. Ray Kerins, VP of Corporate Communications at Pfizer, transfixed a BDI crowd with tales of a crisis that had befallen ChapStick on Facebook the day before. By admitting that Pfizer’s social media activities were a "work in progress," Kerins earned credibility that reverberated through the Twitterverse.

Final Note
All of the people we spoke to for this piece are very effective speakers, and though each has their own distinctive style, there are a few other commonalities I’d like to point out. First, none of them depend on word-laden PowerPoint presentations. Second, most are good storytellers and use humor, often self-deprecating, to connect with their audiences. Finally, each of them manages to keep their presentations short enough to allow time for a healthy Q&A. Speaking of Q&A’s, you can find my complete interviews with DervinHavensEliason, and Jarvis onTheDrewBlog.com.


16:30:00 - By Vincent 0

Comfort zone challenge 8, compliment people


Comfort zone challenge 8, compliment people
14:18:00 - By Vincent 0

donderdag 1 september 2016

comfort zone challenge 7, work out in public. Central London


comfort zone challenge 7, work out in public. Central London. Picadilly circus
14:16:00 - By Vincent 0

maandag 29 augustus 2016

How to be yourself and stop adjusting to others

By 


 A couple of years ago I went back to my home town and visited family and friends from back in the days. The following happened:
What’s up, bro? How’s everything going?”, my friend asked me who I haven’t seen for years. “I’m great. I’m doing a lot of public speaking right now and I make a ton of money with that.” I replied.
A few hours later another friend called me and wanted to hang out. He asked me the same question “How are you man? How’s life treating you?”. I replied “It’s going great. Doing lots of public speaking right now, that allows me to travel so much. It’s awesome.
Later that night I was having dinner with my mom and since we haven’t really talked in quite a while she asked me as well “How are you? How is everything going?” And once again a different answer to the same question “I’m doing great. I did a lot of public speaking recently. I love it because I can help a lot of people.
Can you see what I did here?
Well…I can see it now. However, it took me years to notice it. I tried to adjust each of my replies in such a way that it would match the values of the other person. I wouldn’t lie or make things up, but simply highlight the things I knew the other person cared about.
My friend who I grew up with is immensely impressed by people who make a lot of money, so I highlighted that part. My other friend loves travelling, so I focused on that. My mom cares about neither of these things but being a good person is something that’s important to her, so I told her that I’m helping a lot of people.
That’s something I would do on a regular basis. Instead of honestly saying why I care about the work that I do, I tried to live up to the standards of the other person. I simply reacted to my environment.
Now, this doesn’t have to be a problem at all. Doing this is a great way to easily build rapport with people and show them in a non-obvious way that you understand their world and what they care about. In the past this allowed me to easily make friends in the most diverse environments.
However trying to constantly live up to the values of others, even though it can be helpful in the short run, can have pretty severe long-term consequences. At best, you seem inauthentic or fake, promoting things you don’t care about or trying to emulate another person’s behavior, and at worst you will lose yourself in the expectations of others, hunting for validation.
To lose yourself sounds kinda esoteric, but that’s essentially what it is, you lose sight of what you really care about and you end up compromising what matters most to you in the attempt to fit in.
Here’s a cheesy example…
A while ago my wife made me watch Mean Girls. If you haven’t watched it, don’t bother. Even though I’m still mad at her for making me sit through the movie, it’s full of examples of people who compromise on their values to be accepted by others.
The main character, Cady, arrives at a new school. She’s lonely and hopes to fit in somewhere, going from lunch table to lunch table on her first day. So, when the A-list clique “The Plastics” offer her a chance to join the cool table she gladly accepts. However, everything goes downhill from there. In an attempt to fit in with her new “friends” she begins wearing makeup and pink clothes even though she dislikes it. She is really good at math. But in order to get with a guy she pretends to be stupid, gets failing grades and doesn’t join the math team. This escalates and not much later she doesn’t invite her real friends to a party and writes mean things about other people into the secret book of her clique.
plastics
After all the movie has an happy end. The different characters actually figure out who they want to be and instead of just trying to be “cool” they pursue what they care about. Cady wins a math contest, the leader of the “Plastics” joins the lacrosse team and the other “Plastics” also own their individual interests.
Obviously it’s a movie and the examples are kind of extreme, however I am sure that all of us have done things we usually wouldn’t do to or said yes to things we would usually say no to, just to be accepted by others.
Next to the examples at the beginning where I would focus on different benefits of my job, I remember being in high-school and I would go out of my way to hide the fact that I’m reading books in my spare time, because it was simply not cool.
That’s because during our teenage years our personalities are fickle and we cling on to whatever makes us look cool or grants acceptance or respect from the other kids. Compromising the things that we care about isn’t necessarily healthy, but completely normal during our teenage years.
However, an important part of growing up is to stop turning to others to figure out what we should do and instead listen to ourselves to figure out what kind of person we want to be. Often this is a mix of discovering internal preferences and simply making the decision that we want to be a certain type of person and then living up to that. Being able to distinguish between what we care about and what was forced on us by others is crucial to living a fulfilled and meaningful life.
Unfortunately not all of us go through this process and that’s when we end up being like a leaf in the wind trying to live up to the standards of whatever person we are dealing with. At least that’s what happened to me when I went back to my home town trying to appeal to each person’s taste, instead of clearly saying why I cared about my job.
In order to stop being a leaf in the wind, it’s important to define our own values. Values act as a compass in our lives and give us direction and meaning.
Russ Harris, a pioneer in the field of Acceptance and Commitment Therapy, said
“values are our heart’s deepest desires for the way we want to interact with and relate to the world, other people, and ourselves.”
Of course during different contexts different values become a priority. For example in a career setting being “hard working” is important to me, however trying to live up to that value would be kinda weird when I’m at a party.
To define one’s values is obviously not always easy. It can even be really hard to let go of what your friends, your mom or your boss think is the right thing to do. However, this shouldn’t hold you back from thinking about it. Over time you’ll get better at listening to yourself and noticing what’s important to you. It’s a process that takes time, but every time you do it and reflect on it you’ll move closer to the core.
As soon as you formulate your own values you can constantly check in to see if your behavior is in tune with your values or if you are trying to impress someone or overly adjusting to the other person. So in the situations from the beginning where I talked to my childhood friends I could have asked myself “Am I saying this because I really care about this or because HE cares about it?” And it would become apparent that I’m just adjusting.
Therefore having figured out what your values are makes it a lot easier to be yourself, because now you actually know what it means to be yourself.
The most extreme case where it becomes apparent when somebody has no idea what their values actually are, are guys on a first date. Usually they try to adjust to whatever the other person cares about, but since they have no idea yet what the girls’ values are, they end up trying all different things to figure out what sticks. Or in Louis CK’s words
“A guy during a first date is just a mess. He has no actually personality. He is just a mish-mash of different kinds of dudes for a couple of seconds each. Just anything. No cohesive…Just like random notes cut out of a magazine…Just like a blind dick in space….Just thrusting in infinite directions. Hopefully to find pay dirt at some place.”

blind dick

So to combat this “blind dick in space” phenomenon define for yourself what YOU care about.
On the deepest level we emulate other people’s values because we hope for their appreciation and acceptance. Ironically, when we stop adjusting and instead focus on living up to your own values, one side effect is that other will respect you more. You might not build immediate rapport with everybody, but people will sense that you are real and authentic, which usually draws people in.
And that’s exactly the experience I had over the past years. The more I started to unravel what it is that I care about and then communicate it, the more people began to lean in. So when someone asks me nowadays about my career I answer honestly and say “It’s going great. My work is very intellectually challenging and I can help a ton of people at the same time. I love that!
And now….
It’s your turn.
If you sometimes suffer from the “blind dick in space” phenomenon and try to overly adjust to fit in, start independently defining your own values. As soon as you’ve done this, you can begin to catch yourself every time you are trying to adjust and then focus back on your values.
Defining your values is an ever-improving process and it takes some practice. The trick is to simply start somewhere and then move closer and closer to the core. You can kick things off by using this worksheet to define your values: Acceptance and Commitment Therapy Values Worksheet

SOURCE
16:25:00 - By Vincent 0

zaterdag 27 augustus 2016

What Are Comfort Zone Challenges? The First Official Definition Ever

By Till H. Groß


  

I am not exaggerating when I say Comfort Zone Challenges changed the trajectory of my whole life.
I was about 21 when I did my first Comfort Zone Challenge, ever. Don’t get me wrong–at this point in time I was already doing well. I was earning good money with live seminars and coaching, I had given a University guest lecture, my mentors were some of the best therapists in the country, I had great friends, and a beautiful and intelligent girlfriend; but Comfort Zone Challenges took all this to another level. Now, not even two years later, I mingle with CEOs of million-dollar companies, ask future Nobel prize winners for advice, and can call some of the stars of the startup scene my close-friends. All this, while I charge more than $5000 for 30min talks, speak at international conferences, appear on national TV, get featured in newspapers, and collaborate with YouTube stars that I used to watch in awe.
Obviously behind all this is a lot of hard work, but I am very sure that my increase in courage and confidence was the defining factor that helped me to leverage my efforts. To make this clear, I believe skill is the most important thing if you want to accomplish anything in life, but courage and confidence are what leverage this skill to allow you to do extraordinary things.
Josef Penninger is about to win the Nobel Prize in medicine and ranks among the top ten scientists in the world. He happened to be my mentor during a TV show last year. When I asked him what distinguishes him from other scientists, he said: “I am very sure there are thousands of other scientists who are equally capable, but I am very courageous.” So as soon as you reach a certain level of skill, courage is the factor that takes it to the next level.
The good thing is you can train your courage and learn to become more confident!One of the most effective ways to achieve this is by doing Comfort Zone Challenges. In this article, I will explain what Comfort Zone Challenges are, where they come from, and lay the foundation for the next article where I will explain how you can use Comfort Zone Challenges to boost your courage and confidence.

Where Do Comfort Zone Challenges Come From?

It’s not clear where Comfort Zone Challenges were mentioned for the first time, but today they resemble a modern and fresh form of exposure therapy. Exposure therapy is a technique from cognitive-behavioral therapy and was first used in the 1950s as a way to cure people with specific phobias. In exposure therapy, you would expose a person to a feared stimulus (eg. a snake, a small space, crowds of people) until a desensitization would occur. Desensitization is when your body no longer responds with fear to a stimulus that before had caused a fear response.
This exposure can happen gradually, from the least fear-inducing stimulus to the most fear-inducing stimulus, which is also called systematic exposure. Alternatively, the therapist would expose the client to the scariest thing on his fear hierarchy first and thereby tackle the client’s biggest fear head on. This form of exposure is called flooding.

What happens when you are exposed to a frightening but non-dangerous (!) stimulus? Well, over time your fear decreases, and after several of these exposures the fear will vanish completely.


This concept got picked up by several self-help authors and pickup artists, termed Comfort Zone Challenges, and was advocated as a way to overcome social limitations like the fear of approaching strangers. I learned about Comfort Zone Challenges for the first time when I read Tim Ferriss’ The 4-Hour Work Week. This is also where the now famous “Lay down on the street for 30 seconds” challenge initially comes from.

What is a Comfort Zone Challenge? The First Official Definition

There is no official definition for “Comfort Zone Challenge” on the Internet or anywhere else. So some time ago I lived up to my reputation as a budding scientist and crafted the first official definition. Therefore, I took into account what others had written about the topic and how it related to psychology, especially cognitive-behavioral therapy and exposure therapy. I also made a special effort to distinguish Comfort Zone Challenges from other courageous acts, just plain stupid things, and pranks, since the lines between these can often be blurry when there is not clear distinction. I also tried to craft the definition in such a way that it would automatically answer all the questions you guys usually ask me. Thus, I ended up with the following definition:
“A Comfort Zone Challenge is a planned action to face a fear with the primary goal of overcoming this fear or increasing your courage and confidence. This action includes a calculated risk of negative social evaluation but does not expose you to real danger or long-term negative consequences.”
Let’s take a closer look at this definition and especially why is it important to have such a definition.

Why the Definition is Important

A clear definition is important for several reasons. On the one hand, it allows you to be more effective in your endeavor to increase confidence; on the other hand, it protects you from getting stressed out by Comfort Zone Challenges, which is not the goal.
There are two parts of the definition that are tremendously important and understanding these can save you a lot of stress.

“A Comfort Zone Challenge is planned action…”

The first part that is very important is the fact that a Comfort Zone Challenge is always a planned action.
I recently received this email from a guy who was pretty stressed out.


Email


He started to see everything as a challenge. I have been there too. There was a time when I would sit in the subway and start thinking “What would scare the shit out of me right now,” and then I would have this mental fight as to whether I should do it or not. This is just mind fucking and stressful; there is no point going through life and trying to do as many challenges as possible, or seeing everything as a possible challenge.
In order to avoid being trapped in this mental spiral, we consider only planned actions as a Comfort Zone Challenges.
This part of the definition goes back to the roots in exposure therapy. Before every exposure, the client and therapist would plan the exposure precisely and also attempt to predict what would happen. Focusing on this can help relieve you from a lot of unnecessary stress. If you are always on the lookout for things to do that might scare you then you will only end up in a constant state of anxiousness–which is not the point of Comfort Zone Challenges. Believe me, there are so many people who start doing challenges but begin to find it hard to relax and just live their lives, because they don’t draw the distinction between Comfort Zone Challenges and random acts.
Of course, there are some badass people who do challenges all the time and consider everything a challenge, but they’re generally just intense motherfuckers. Most of us would simply end up stressed out and worse off than before.

The Basketball Metaphor

Let’s make this whole thing a bit more tangible with a little metaphor. Assume you are a basketball player. A baller lifts weights and works out to become stronger to perform better on the court. Likewise, we do Comfort Zone Challenges to become more confident and perform “better” in social situations.
When you workout you have a clear plan of what you will do, then you go to the gym and do your workout according to this plan. When you complete your last exercise, you’re done for the day. Think about it–this planned action is important. You wouldn’t walk through your daily life always looking for heavy things you could lift and then start doing curls with a couple of books or do some pull-ups at your door (though I once had this guy on my team, let’s call him Dafe, who actually did lift everything around him and was constantly in a workout mode. But that’s a different story.). It is pretty obvious that being in a constant workout mode is counterproductive. The same goes for Comfort Zone Challenges. Constantly being on the lookout for a challenge will not achieve the same results as a planned challenge; it also has a higher risk of backfiring. So instead, have a Comfort Zone Challenge routine and know when you are done, similar to a workout routine.
On to the next part of the definition:

A Comfort Zone Challenge is a planned action with the primary goal of overcoming this fear or increasing your courage and confidence

This part defines what is and what is not a challenge. Comfort Zone Challenges are a clear and effective tool to overcome fear and boost courage and confidence–that’s it! Due to this primary goal, there is a pretty clear line between Challenges and just plain stupid things, pranks, or real life situations.

REAL LIFE VS COMFORT ZONE CHALLENGE

Comfort Zone Challenges are a tool to prepare yourself for real life situations and should therefore be distinct from real life situations. For example, if you are at a party and you see a really interesting person whom you have always wanted to talk to but have been too afraid to approach, then this is not a Comfort Zone Challenge. This is a real life situation where your primary goal is to get to know the person – Comfort Zone Challenges prepare your for this kind of moment.

PRANK VS COMFORT ZONE CHALLENGE

Walking up to a stranger without saying anything and trying to hold the person’s hand might be uncomfortable and scare you, but when your buddy is filming it, it’s just a prank and not a Comfort Zone Challenge. The primary goal of a prank is to get a funny reaction from people, and while it is uncomfortable, it avoids the purpose of making yourself uncomfortable as a challenge.

STUPID DARES VS COMFORT ZONE CHALLENGES

Likewise, two boys who challenge each other to yell “Penis” as loud as possible, or to run naked across campus, are not attempting a challenge, but are being stupid (or funny), since the primary goal is to impress the other person and not to challenge yourselfin an uncomfortable situation.

Primary Goals

  • Comfort Zone Challenge >> become more confident and courageous
  • Real Life >> win a friend, get a date, get a point across, speak up, ask for what you want, go to a party,…
  • Prank >> get funny reactions from people
  • Dare >> impress the other person


The Basketball Metaphor

Let’s go back to our basketball player and see how this part of the definition can be explained with our workout metaphor. The difference betweens a prank, a dare and a Comfort Zone Challenge is rather clear. However the lines between Comfort Zone Challenges and real life situations might be a bit blurry from time to time so we will use the metaphor to distinguish between these two. Consider this:
Part of your workout as a basketball player might be to work on your hops; therefore, you would do a variety of different jumps with the primary goal of training the muscles in your legs to be able to jump higher. So standing in the gym consciously jumping up and down would be considered a workout because the primary goal is to train your muscles. Now, if you are on the court playing a game and you jump to grab a rebound, your primary goal is to grab the ball – so even though it is the same movement you wouldn’t call this a workout.
The same goes for Comfort Zone Challenges – you are doing them with the primary goal of becoming more confident. One of your challenges might be to approach ten strangers and ask for something, so to complete this challenge you will go to ten strangers and ask for something, like the time or directions to the nearest service station. However, if you need a tissue and therefore ask a stranger for a tissue, even though you might be scared, this is not a Comfort Zone Challenge because your primary goal is to actually get the tissue, not to challenge your comfort zone.


And the last part of the definition:

“A Comfort Zone Challenge is a planned action to face a fear with the primary goal of overcoming this fear or increasing your courage and confidence. This action includes a calculated risk of negative social evaluation but does not expose you to real danger or long-term negative consequences.

When doing Comfort Zone Challenges, you will face negative social evaluation, but this is the point of many challenges. Thereby, you will get accustomed to rejection or embarrassment and learn how to deal with it effectively; so some degree of negative evaluation is just part of the deal.
However, by no means should you put yourself in danger, or do things that are likely to have long-term consequences.
If your challenge is to look five strangers in the eye until the other person looks away, don’t do it with guys like this, unless you can handle it if it goes south. There is no benefit in putting yourself at unnecessary risk.
The same applies to long-term consequences. I recently received an email where a girl asked me if she should do the “Howling Like A Wolf” challenge in her library.

Email 2


My reply was of course she should not do this and the same applies for most other people. You are doing the whole Comfort Zone Challenge thing to become more social, win friends, gain confidence or to be more extroverted. Having your whole University believe you are nuts and maybe even getting expelled is not helpful in this endeavor. Because you might end up like this young fellow:
Email 3

Therefore, I would be cautious doing challenges in places that you usually spend your time or around people you see on a daily basis. This means most people shouldn’t do challenges at their work, university, or places they frequent. Unless you are already incredibly social, extroverted, or most people know you, people will probably assume you are crazy. I can do those things because I literally don’t care what the people think and I already have a reputation. I was the guy who held a lecture in his first semester and I knew a ton of people. Of course you want to stop caring what others think, but you also want to have friends, right? So rely on your own judgment as to whether you should do challenges in your everyday environment; however, I encourage you to seek neutral scenarios.
So when you start doing challenges, do it in places you don’t frequent, avoid long-term consequences, and don’t put yourself in any real danger.

Basketball Metaphor

Our basketball metaphor unfortunately doesn’t really apply here, though I will try to make it fit: If you have a game during regular season, you wouldn’t bring your dumbbells and start a workout during halftime. So the lesson here: Differentiate between training (Comfort Zone Challenges) and game time (living your normal life) and keep them separate.

Next Step

Now you have a clear idea what Comfort Zone Challenges are, and this definition will save you a lot of trouble in the long run. In the next article, you will learn how you can use Comfort Zone Challenges to boost your courage and confidence – there is a difference between the two.

Key Points:

  • “A Comfort Zone Challenge is a planned action to face a fear with the primary goal of overcoming this fear or increasing your courage and confidence. This action includes a calculated risk of negative social evaluation but does not expose you to real danger or long-term negative consequences.”
  • Planned action: don’t run around like a headless chicken trying to make a challenge out of everything.
  • Primary goal: differentiate challenges from just random acts, real-life situations, and pranks.
  • Avoid real danger and long-term negative consequences: don’t mess with the wrong people and avoid places you frequent

And now…get your first Challenge!

16:00:00 - By Vincent 0

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