Sunday, August 13, 2017

Conor McGregor’s Winning Combination: (Visualization + Action) x Belief

"I didn't dream of being a UFC fighter, I dreamed of being a UFC Champion."

Conor McGregor isn't just shaking up the sport of UFC (The Ultimate Fighting Championship), he is reshaping how we look at sports and success all together. Aside from winning two different UFC belts (Featherweight and Lightweight), McGregor’s UFC fights have broken attendance and PayPerView records, and has garnered a spirited fan base all around the world. All this from a kid from Dublin, Ireland who was once a plumber's apprentice.

In a move that is unprecedented in UFC, on August 26, 2017, McGregor is taking his talents out of the octagon, and into the boxing ring versus undefeated Floyd Mayweather, Jr.

So how did he get here? With a combination that is unstoppable. McGregor uses an equation that sums up his success. This formula can be applied to all areas of sport and life.

(V + A) x B = S

(Visualization + Action) x Belief = Success

Using imagery and visualization
McGregor says he channels the powers of the law of attraction and does detailed mental rehearsals of his achievements before they happen. This use of vivid imagery (using all of his senses) has been a life changing strategy – when times are going well or when faced with adversity.

"I'm big into visualization. I have visualized every part of my career and thus for all of it has come true. I don't worry about my opponent or their game. I worry about my game."

“This is the law of attraction. In this struggle, when things are going good and you visualize good things happening, that’s easy. What’s not easy is to do is when things are going bad and you’re visualizing the good stuff. And that’s what I was able to do. Visualizing good things in times of struggle, when you can do that, that really makes the law of attraction work.”

An unmatched work ethic
No one pushes harder or puts themselves through a more rigorous training program than McGregor. He understands that he can't just visualize and attract success. In the end, you can't spell attraction without the word action. McGregor knows he can't just think it, he has to put in the work as well.

"There's no talent here, this is hard work. This is an obsession. Talent does not exist, we are all equal us as human beings. You can be anything if you put in the time. You will reach the top, and that's that. I'm not talented, I'm obsessed.”

An unwavering belief in himself
Through his passion, imagery, and action, McGregor channels the power of belief to make his intentions come true.

“If you have a clear picture in your head that something is going to happen and a clear belief that it will happen no matter what then nothing can stop it. It is destined to happen. It’s perfect.”

How can you better use visualization and imagery to help your subconscious create a roadmap for your body to follow? Are you focusing on negative or positive thoughts?

“You need to appreciate your surroundings and be grateful for it, and that’s when good things happen. To have that bitterness and negativity, that’s when things go bad. I think the fact that I appreciate everything and that I’m grateful for the things around me, that’s why it’s going so good for me.”

Gratitude sets the stage for greatness. Once you've set the intention of what you want, and can see it (with a sense of gratitude and belief), the next step is to take the necessary actions to make it happen.

How can you use the equation (Visualization + Action) x Belief = Success to achieve your goals?

Below is a video of how McGregor showcases the power of using visualization plus action and multiplying it by an intense belief.

Friday, August 4, 2017


Do you have young children? If so, what's your most stressful time as a parent? Is it getting the kids dressed and out of the house (this is Kendra's)? Is it eating out as a family away from home? Or is it dropping them off at school? (actually that might be your happiest time)

Do you ever have a weak moment as a parent and for a split second ponder, "What the hell were we thinking?"

I love my kids more than anything. Besides my faith and my wife, they are the most important thing in my world. They are the sugar on my cereal. The caramel on my iced white mocha. But, sometimes Earth (Baylor), Wind (Bella), Fire (Winnie), and Ice (Norah) can be a lot.

The squad: Norah, Winnie, Baylor, Bellamy
For me, unequivocally, the most stressful time is putting the kids down at night. Our newborn Norah is no prob. All she does is eat, sleep, and poop. Winnie (20 months) goes out like light. Her big bro Baylor (5) and big sis Bellamy (3) on the other hand, make Ricky Bobby's hellions Walker and Texas Ranger look like saints...

"I'm all jacked up on Mountain Dew!"  

"You're gonna break us like a bunch of Wild horses, aren't you?" 

Some nights, I swear our kids have been possessed by Caillou and Sherriff Callie on crack.

We've tried every trick in the book, from sticking to the same routine, reading books, watching one show, singing songs, keeping a Magna-Doodle on hand, saying prayers, hall light on, bathroom light on...the list keeps going. 

Each night I feel like Rocky Balboa getting his ass kicked by Apollo in the first Rocky movie. After coming in and out of their rooms a thousands times, instead of yelling, "Adrien," I'm yelling, "Kennnnddraaaaa!" I often need spiritual, emotional, and physical support. 

Praise Jesus for melatonin though. We try to save that miracle gift from God for only when we absolutely need it. And it only works if we were smart enough to think ahead and give it to them 45 minutes before they get in their jammies and begin to reenact scenes from Veggie Tales - with a flashlight and and some random thing on their head. 

If you've ever experienced a scene like this raise your hand. It's OK, I got news for you. It doesn't have to be like this. There is a different way. 

I've been on this mindfulness kick for quite some time now. I've been studying it and practicing it on myself as well. The scientific evidence is just too strong. The health benefits are amazing, so why not pass this knowledge on to our kids?

The definition of mindfulness is this:
1. the quality or state of being conscious or aware of something.

2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

My definition of mindfulness, is getting centered; focusing on one thing (whether your breath, a word, a sound, or object); and allowing your brain to quiet the noise. When an errant thought pops up, you recognize it and go back to your one thing. When you do that, it's like taking a mental rep for your brain...just like doing a rep of curls to strengthen your biceps.

There are several great tools to help practice mindfulness: The app Headspace is a good place to start, and Spotify has a bunch of options to listen to. 

I've tried all of these but I've never tried mindfulness or meditation on my kids. However, last month, my mother-in-law, who is also a licensed counselor, told me how YouTube has a bunch of a guided meditations for children. About a week ago, after dealing with bedtime antics for a half hour, I remembered her tip, and turned on a YouTube meditation video talking about some dragon. I synced the video that was playing on my phone with our Beats Pill to make this British women's voice sound like she was actually in the room.

It was seriously amazing. The kids began to focus on their breath, relax, and it was unbelievable, they laid still and shut the F up.

I added a little lavender essential oil, and it was magic.

Baylor fell asleep within 10 minutes, and wild child Bellamy Rue fell asleep in like 15 minutes.........check please.

We've made YouTube children guided meditations a nightly ritual, and I've joined them in these sessions every night. I get the added benefit of meditating with them, which is also an added bonus. 

The kids have enjoyed this experience so much that they even asked for it...which is pretty awesome.

I passed this piece of advice to one of my friends because she said her five-year-old refuses to go to bed at night. She used one of the videos I sent her. She texted me a picture later that evening…her daughter was out like a light in five minutes. She was so pumped! She said it was the best piece of parenting advice she's ever received (ah shucks, thanks takes a village).

When she told me that, I knew I had to share this best practice to the masses.

By teaching your kids techniques of mindfulness (especially at night), they get many benefits:
• a stress relieving technique
• a way to calm themselves down
• practice not needing technology to be quiet
• they are strengthening their brain
• your kids AND you, hopefully get more sleep

Below is one of Bella's favorite guided meditations Wow a shocker, it's about unicorns (this is the same one I sent to my friend Andrea).  

If you've tried every trick in the book to get your kids down with no avail, give this technique a try and let me know how it goes.

With your kids down early without putting up a fight, you'll be like...

If you think this piece of advice could help some of your parent peeps, please tag them or share it!

Collin Henderson founded Project Rise to help individuals and teams master their mindset and be the best version of themselves. His new books Project Rise: 8 Winning Habits to Build the Best Version of You and Rise Journal are coming in September!

Monday, July 31, 2017



What do you fear?

Is it failure? Are you overly consumed by your image and what people think of you? Or is it a past mistake that you keep replaying over and over? Or maybe you suffer from one of the most crippling fears, which used to often plague me - negative anticipation. You worry about events that haven't even happened yet. You use words like "don't let this happen," or "avoid this."

This negative thought pattern can be summed up by this statement: "What you resist, persists." 

Fear feeds off of fear. The more you avoid, the more you attract.

Whether you think positive or negative thoughts, you often times attract positive or negative outcomes in your life. When you create pictures of what you "don't want," you are creating that image in your mind, and thus attracting that very event.

Here are a few examples. Have you ever played baseball and been on defense and thought, "Don't hit it to me, don't hit it to me." What happens? The ball always finds you.

Or you didn't do your homework for school. You show up to class and you keep saying to yourself, "Don't call on me, don't call on me." What happens? Without a doubt, the teacher calls on you. These are examples of "what you resist persists."

An amazing story of the power of thought and fear comes from the Puyallup High School class of 2017 standout quarterback, Nathaniel Holcomb. As a sophomore, fresh out of Kalles Junior High, Holcomb earned the varsity starting quarterback position for the Vikings. Like many first time performers, the desire to not fail consumed Nathaniel's mind; more than thoughts of making positive things happen.

"I didn't want to screw up," Nathaniel said. "I didn't want to throw an interception. I was afraid of what people thought of me - even if I didn't know them."

6'1, 195 stud, Nathaniel Holcomb
This internal dialogue sounds very familiar to my old self-talk and many young athletes that I work with. Ironically, this "don't screw up" mindset leads to more screwing up. One of the biggest mental hurdles for Holcomb that season was the fear of injury.

"I played timid and hesitant," he said. "I was afraid of getting hurt."

Playing to avoid injury instead of playing to make things happen proved detrimental. In week four versus Emerald Ridge, Holcomb suffered a concussion that kept him out for most of the season.

Entering his junior season, Holcomb grew stronger and more confident. He was more comfortable with the offense and he knew his playbook. His production improved early in the season, which was evident by leading a come from behind victory over Curtis High School. However, after amassing over 1,000 yards passing and 11 touchdowns, that negative mindset crept back in.

"I remember thinking, 'your doing good, just don't get hurt,' " Holcomb said.

However, during a game mid-way in the season, his fear of injury manifested itself again. After throwing two touchdowns, a hard hit to his left knee forced a sprained MCL. Holcomb was once again out for the season.

According to performance psychologist Heidi Grant from Columbia University, "The brain can process five to seven different thoughts at a time. But when the brain is anxious, it can only process two or three." This function may be for our evolutionary survival (when avoiding lions and tigers, it's probably important to have a narrow focus). However, when needing to process a great deal of information at once (like playing quarterback), a relaxed and calm mindset is much more beneficial.

Going into his senior season, Holcomb knew he wanted to make that year different. He committed himself to train even harder, and more importantly, spend less time of worrying about things out of his control - like being consumed by other people's opinions and the fear of injury.

"The word 'injury' was not in my mind," Holcomb said. "My mindset shifted from 'don't get hurt,' to 'I'm going to stay healthy, and have a good year.' " The College of Idaho commit added, "I said to myself, 'I'm not afraid of throwing a pick.' "

A healthy internal dialogue makes all the difference.

I had the pleasure of delivering several mindset workshops with the Puyallup High School football team that summer. One of the messages I gave was on the concept of "attacking fear." I encouraged the players to not run away from adversity and challenge, but to attack it head on. True champions have the courage to face their fears and use that energy as a tailwind to push them forward; not as a headwind that holds them back.

Why did Bruce Wayne (Batman) choose a nocturnal flying creature as his alter ego and symbol of justice? Because of his fear of bats as a young boy. By embracing that fear, and facing it, it gave him courage and strength.

Author and motivational speaker Jack Canfield says, "Everything we want in life is on the other side of fear."

When talking with the PHS football team, I challenged the seniors to come up with a slogan and a hashtag for the season to serve as their mantra and battle cry. This word or phrase would spark vision and action. Holcomb decided to embrace the concept of ATTACK FEAR.

"I never heard those two words together - attack fear," Holcomb said. "I liked it, and wanted to use it."

Oh, and attack fear he did. When week four came again his senior season, Holcomb didn't get hurt, he dominated. Against South Kitsap, Holcomb set a Washington State 11-Man football record with 10 touchdown passes. All while overcoming two early interceptions.

"I wasn't scared," he said. "I was smarter and more loose in the pocket. I was able to avoid defenders and make more plays."

By attacking his fear, Holcomb went on to finish the season with a clean bill of health. He torched the SPSL, finishing the year with 42 touchdowns (only nine interceptions) and 3,649 yards passing. This performance earned him several postseason honors, and a spot with the College of Idaho in the Frontier League.

NFL veteran and College of Idaho Head Coach Mike Moroski is singing Holcomb's praises, "Nathaniel is a big time recruit for us. Very strong arm with the ability to put the ball wherever he wants."

We can learn from Nathaniel Holcomb's story. By facing fear, adversity, and challenge head on, we take away it's power - and in turn - become more powerful.

Like Holcomb learned, when faced with FEAR, we have two options:




The choice is yours. So let me ask you:


Use Nathaniel's story to inspire you. You got this. Let's go!

Collin Henderson is the founder of Project Rise, which is a platform to help individuals and teams improve their mindset and performance. He is also teaching an eight week course on the power of mindset (Flow Mental Performance) at Northwest Prospects Academy this fall (information coming soon).

Saturday, July 8, 2017


Dear Steve,

I have to make a confession. I've put off watching your award winning film Gleason for months. When I learned you were diagnosed with ALS, I was shocked and cried. I can't image what you and your family must have felt, but the news hit me hard...

Almost as hard as the time you blind sided me during Blitz Pick Up my freshman year. You probably don't remember this, but I was lined up in the left slot. You were playing weak side linebacker on the far hash. I had the hot route over the middle and just after Birny threw me the ball and it hit my hands, you ear holed me and absolutely blew me up. I was five feet horizontal in the air because you hit me so hard. I somehow miraculously still held onto the ball and popped back up real quick to show that I was tough. No one seemed to care that this was a noncontact drill—maybe because I was a true freshman and you were a fifth year senior.

Either way, I learned first hand what the term meant to get your “bell rung.” My left ear was ringing for like two hours after that play.

That hit obviously was nowhere near as hard as the adversities that you and your family face everyday. As you say, “Awesome ain't easy,” I haven't been an awesome teammate. I've put off watching your honest and courageous journey that you documented in your movie for too long.

You see, you were like Superman to me—you still are, probably more so—and I cowardly didn't have the courage to witness your transformation...until last night. I balled my eyes out the entire film. I even went up to each of my three children while they were sleeping and put my hands on them, while I was sobbing.

Like I did after you blindsided me, you keep getting back up every single day. You've refreshed my lens on life, like you undoubtedly have with millions of others.

I'm writing this right now because I can't sleep. You and Michel’s bravery is both heroic and haunting.

I have to get a few things off my chest and share my feelings with you.

You probably haven't thought about me for a long time, but you've been on my mind for the past six years. The last time I saw you was late November 2011—just 10 months after your diagnosis with ALS. I heard you were going to be honored in Pullman that weekend to raise the flag as an honorary captain.

There was an event for you at the Palouse Ridge Golf Course that Saturday, and I knew I had to see you. I've never told you this Steve, but I've always looked up to you. While I was a naive, wide-eyed, and insecure freshman, you were the confident big man on campus and senior captain. But, what I've always loved about you is you’ve never acted like the big man on campus. You have always been so kind, full of energy, and open to talk to anyone—even me.

Though you made me sing the Cougar fight song in front of the entire team at the Cougar Fitness Buffet during fall camp, I didn't hold it against you. You made up for it when you came back to train with us in Pullman after your first year in the NFL as an undrafted free agent. You were learning to play safety and I was a slot receiver. We had some good battles that summer. You gave many awesome insights about what it's like to be a professional to not only to me, but many other Cougar players who looked up to you as well.

So back to your Cougar event in 2011, I remember seeing you walk through the venue door. You had a cane and something else unexpected. When I saw you I remember thinking, “Holy shit, Steve’s got a legit mustache.” It was No Shave November. You've always had the perfect combination of empathy, intensity, and a sense of humor.

Maybe it was fate or luck, but because I was standing closest to the door, I was the first person to hug you. After not seeing you for many years it touched me when you said, “Come in for the real thing.” We hugged and I felt so much love from you and everyone in that room. I've always felt some strange connection to you. Maybe it was because I felt we had a lot in common.

  • You went to Gonzaga Prep during the same time as my cousins Sarah and Peter Hession

  • We both were somewhat undersized as football players who didn't have that typical build or personality

  • Both of our fathers loved us but in an intense driven way

  • We both were two sport athletes who played football and baseball

I remember several conversations we had about how you juggled both sports. These mini-mentor sessions really helped my mindset and confidence that if you could do it, I could do it too.

I'll never forget the speech you gave to the team during early August two-a-days though. It was a hot summer Palouse evening and we were up in the Martin Stadium bleachers. Each week, one of the captains addressed the team with a speech. I can't remember Torry or Nian’s topic (I do remember Nian referencing that he was wearing a “young ass T-shirt” though. Being from Puyallup, I had no idea what that meant). I've never forgotten your message. The topic of your talk was to DREAM BIG.

This mantra has carried you through your entire life. Watching from afar, you have lived this creed to its fullest: as an athlete, husband, father, son, friend, trailblazer, ALS advocate, filmmaker, role model and a true inspiration.

Your Monday Night Football blocked punt may have been the symbol of rebirth to so many in New Orleans, but your will, grit, vulnerability, and vision living through ALS has given a rebirth to the masses. You can add my name to that list.

I’ve learned from you a couple valuable lessons that deal with maybe the two most powerful emotions a person can feel and possess: courage and love. Both emotions are different in their own right, but they share one common bond: fear. You can't experience either courage or love without fear being present—but the only way to beat fear is with a brave spirit and a faithful heart.

Thank you for teaching me and others to fight through the fear and to dream big. Thank you for modeling raw vulnerability. Thank you for putting your family first (your wife Michel is one serious bad ass—we also share that in common—we married up). And thank you for never giving up.

As I write this, the date is ironically 7/3...the opposite of your Saint’s number 37. Even though your life has played out the opposite of what you’ve envisioned, just know that your legacy in this world and impact on the development of ALS technology is making a larger imprint than you could have ever done as a player.

I see you now more powerful than Superman. You are like Obi Wan Kenobi in Star Wars when he faced Darth Vader in that epic final battle where he said, “Strike me down, and I'll be more powerful than you can ever image.”

By sitting down in a chair Steve, you are helping me and others stand up—in relationships, life, and love.

You've inspired a new mantra for me. I want to live my life thirty-four-seven (347): your combined numbers as a Coug and Saint. Meaning, I want to maximize each day with compassion, courage, perspective, and passion, just like you. I'm going to live 347...twenty-four-seven (247).

All the best to Michel and Rivers. Tell your mom I said hello...she is one of the nicest people I've ever met, and I love seeing her when I go back to Pullman.

Have fun at Gleason Fest this year on August 12 in Spokane (event link here). I want to help reach our goal of raising $10K for the event (give here). We are expecting our fourth child on July 31, so I don't think I'll be able to make this one. I'm going to donate to Team Gleason though (give to Team Gleason here), and have my company match. I'll encourage others to do the same. I know the event is in good hands with Rian and “Shady” Grady.

Congrats on your beautiful film Gleason. It is a must see for everyone.

Until next time I see you Steve...just know that I love you and make sure that your head is on a swivel...I just might return the favor and blindside you with an ear hole shot of my own—I don't care if you're in a wheelchair.

Either way, as always: Go Cougs and No White Flags.

Sincerely Your Friend and Teammate,


PS: Below are some pictures I took with an old school disposable camera from our one year together as teammates. What a blast from the past!

This was on the bus while in Hawaii...that's Honolulu's Finest, J. Gess sitting in front of you.
That's you and and me throwing up the "hang loose" at the airport.
Looks like I'm trying to look tough here - again.
Here we are in front of Bohler. Nice cowboy hat by the way. That's me on the bottom right.
Left to right:  There's Coach Akey, Steve (Birny) Birnbaum, Adam (The Hawk) Hawkins, and Paul (PM Don) Menke.
Collin Henderson is the founder of Project Rise, which is a platform to help inspire and give individuals and teams the tools to master their mindset and be the best version of themselves.

Wednesday, June 28, 2017


While walking through the airport the other day, I made a startling observation—whether I was standing in line to check my bags, walking to my terminal, waiting in line to get a bottled water, or sitting at my gate—nearly everyone was on their phone. I call these individuals phone zombies: walking or sitting with their head down, checked out, and senselessly in another world. I'm often guilty of being a phone zombie as well (just ask my wife).

Does this scene look familiar?
I'm trying to change this.

Over a decade has passed since the release of the smartphone. No doubt these devices have helped streamline our lives into one simple operating system: our calendar, search engine, camera, main source of email, texting, GPS, Uber, TV, Netflix, video games, radio, and finding food or finding a date—the world is literally at our fingertips 24/7.

With the explosion of social media apps, every moment of down time it seems is filled with checking our likes, comments, views, and keeping up with the Joneses.

The new “reality TV” is watching YouTube, SnapChat and Instagram stories all day long (you can still get your fix of the Kardashians on Snap and Insta as well). While all of these features make life easier— including desperate times like keeping your kids quiet while eating at the Cheesecake Factory—this frequent phone checking habit has been shown to be as addictive as alcohol or drugs. The happy chemical dopamine is released, and we crave this neurological sensation every time we search, swipe, and tap.

However, there is a blind spot within our internal Air Traffic Control.

A 1998 study found that the more time people spent on the Internet, the more stressed, depressed, and lonely they felt. Not much has changed in nearly 20 years. A recent New York Times study showed that college students who spend more time on the Internet/Social Media are more depressed and anxious versus those who spend less time.
How many times have you said, or heard your significant other say, “Please put your phone away.”

I'm 100% guilty of this.

I need to spend less time on my phone, and more time on this...oh and baby number 4 is coming soon!
The world could use less screen time and more of the original face time. You know, the one without your phone.

I've been on a recent kick to increase my mindfulness muscle by studying the positive effects of mono-tasking. I've discovered the power of living in the NOW, through putting my phone down, focusing on my breath, and listening to my thoughts. These simple actions are just too powerful to not apply. From better relationships, sleep, less stress, improved memory, and a healthier mind, body, and spirit—I've seen positive results while practicing a new technique when I get seduced by the Apple (iPhone).

If you are like me and trying to break the habit of constantly checking your phone, I offer a system that I created called BREATH. It's based on the game-changing positive psychology finding of what Dr. Heidi Grant from Columbia University calls an “if-then plan.” Meaning, you create a predetermined plan to substitute a bad habit with a more productive one. For example, if X happens, then I'll do Y.

If-then plans have been proven to increase the likelihood of breaking a bad habit by nearly 300 percent!

Discover the power of NOW
When I get the urge to check my phone during the many idle moments throughout the day, I'll practice the BREATH technique. Here it is:

B - Breathe
R - Release
E - Explore
A - Affirm
T - Thankful
H - Hope

When I have a break in the action—in my car, on the couch, or standing in a line, instead of checking my likes and emails, I'll focus my attention on my breathing. I'll take one to three deep breaths in through my nose, and out through my mouth. This simple act refocuses my energy, and changes my physiology (and urge open my phone). Trust me, the emails can wait.

With each exhale, I release any tension or tightness in my body. I do a quick body scan, and relax my tense shoulders and tight butt cheeks (what can I say, I love leg days at the gym). As I continue to exhale, I release any negativity or unproductive thoughts that I've been stressing over.

In this relaxed state, I allow my mind to wander wherever it wants to go. I try to let my subconscious brain take over. The goal is to explore how I can make the day better for myself and for others.

You don't need permission from anyone to be great. Instead of relying on likes, comments, or views to improve my self confidence, I give myself a few words of affirmation. Plato once said, "The first and greatest victory is over self.” Self love is sometimes the hardest one to give. By practicing positive self talk, I use this time to focus on my strengths, and get less consumed by my blemishes and shortcomings (which is an easy trap to fall into using social media—even for a husband and father of three like me).

I’ll use this time of mindfulness to run through my gratitude checklist. I’ll visualize and feel the many blessings in my life that I'm thankful for—my wife, my kids, my health, and my career. This act of gratitude might be the most powerful step of all.

1 Corinthians offers the trinity of transformation: faith, HOPE, and love. I conclude my quiet me-time with a quick prayer of hope for my goals and for those I love. I see my goals as if they're already done. I often leave this meditative state in a place of flow: completely present in the now—with myself and a larger force more powerful than me.

When I complete my BREATH exercise, I end up feeling more satisfaction exploring my subconscious and soul than I ever would exploring all my iPhone apps.

Let me clarify, I'm not against smartphones. Due to work, being married, having kids, and having loving social relationships, my iPhone allows me to see and do things with much more convenience. However, I'm just trying to practice more self-care and invest more into my mental health than I am in my profile...which often times it is hard while producing a lot of creative content.

So the next time you get the urge to grab your phone while stuck in traffic, at Starbucks, having down time at home, or are at the airport, try to check-out, by checking-in to your BREATH.

If you use this technique just three times a day, you’ll boost your inner battery, which needs a recharge, just as much as your smartphone.

I created a free iPhone background as a visual queue for you guys - a way to remind yourself to follow these steps when you naturally would unlock your phone. 

You can download the background HERE. 

How to make this your background if you’re not familiar: Open this image, save to your phone by holding your finger down on the image until a menu pops up. Select “Save Image” - the image will now be saved in your photo album. From there, you can set as your wallpaper by selecting the image, tapping the lower left hand box with the arrow in it, and choosing the “Use as Wallpaper” option. 

Collin Henderson founded Project Rise to inspire individuals and teams to be the best version of themselves.