MY 30 SECOND PHONE ADDICTION HACK

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

BREATHE

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.

RELEASE

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.

EXPLORE

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.

AFFIRM

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).

THANKFUL

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.

HOPE

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.

THE BANNISTER EFFECT: HOW TO TURN THE IMPOSSIBLE INTO POSSIBLE, WITH THE POWER OF BELIEF

People said it couldn't be done. It wasn't possible. The closest any human had ever come to running under a 4 minute mile was in the 1940’s, with a time of 4:01. Track athletes and experts believed the human body just wasn't built to beat the 4 minute mile barrier.

After a subpar showing at the 1952 Olympics, medical student and Britain’s best mile runner, Roger Bannister, had a clear goal – to be the first athlete to run a mile under 4 minutes.

Mind over matter legend, Roger Bannister

Due to his rigorous scholastic schedule studying to be a neurologist, Bannister would train his body physically running sparingly – a simple 30 minute daily interval routine was all he needed to prepare his body. While training physically was important, his self belief and vision made all the difference.

With a clear stretch goal (his best previous mile time was 4:03), the Harrow, England native would often close his eyes and visualize every step of the race. While creating this image mentally before it happened, Bannister would see the finish line, hear the roar of the crowd, and feel the excitement of making history.

What separated Bannister from the others who had tried and failed, was that he believed with all of his might that he could do it. He even would place a little piece of paper in his shoe while he ran that read 3:58.

This belief, clear vision, and determined practice paid off.

On May 6, 1954, the world of track and field was forever altered. Once was thought as impossible, was now possible. On an overcast and windy day (which finally died down), medical student Roger Bannister defied the odds and ran a world record, 3:59.4 second mile. The 3,000 plus crowd went wild. He had done it. Bannister defied what even physicians said couldn’t be done. What began first in his mind and felt in his heart, later became a reality in the record books.

Bannister inspired millions that day – including his rival – Australia’s John Landry.

Just 46 days after Bannister shocked the world, Landy beat Bannister’s record.  Not to be out done, the two paired off in what was dubbed as The Miracle Mile in August later that year. While trailing most of the race, Bannister beat Landy on the final turn.

In heroic fashion, Bannister passed Landy running down the final stretch. Landy made the mistake of looking back to his left, while Bannister passed him on the outside.

Bannister defied the odds again. What seemed like a raced he couldn’t win (he trailed nearly the entire race), Bannister battled back and won more from his faith than from his feet.

Bannister’s goal that was written in his shoe came true. He posted a time of 3:58.8, while Landy finished just behind him with a time of 3:59.6. At that point in history, both runners had posted the top four mile times in the world.

For decades, people thought that breaking the 4 minute mile was unbeatable, but because of Bannister’s accomplishment, he inspired nearly a dozen runners to beat the 4 mile barrier within two years of his record.

KEY LEARNINGS:

• Bannister turned his 1952 Olympics failure of not medaling into fuel to improve

• He started his training with a clear goal, and visualized it occurring daily

• Bannister broke his goal down into smaller goals including shaving each lap by a specific time

• He carried over his discipline as an athlete into a successful career as a doctor of neurology

• After decades of believing something couldn’t be done, Bannister inspired hundreds of track athletes to BELIEVE and BEAT the 4 minute mile

Look at your life right now. What do you or others around you think to be impossible? Use Roger Bannister’s story as inspiration and as an example: With a clear vision, belief, and practice...you can create the Bannister Effect and turn the impossible into possible...and inspire others to do the same.

Aside from needing to learn how to iron his pants, Collin Henderson founded Project Rise to be used as a platform to inspire others and teams to master their mindset, and be the best version of themselves.

4 TRADITIONS WE DO TO IMPROVE OUR KID'S MANNERS AND CONFIDENCE

If you are a parent and have young children, here are two concepts to consider:

“Some habits are more important than others – the right habits have the power to transform your life.”

-Charles Duhigg, author of The Power of Habit

“The type of emotional support that a child receives during the first three and a half years has an effect on education, social life and romantic relationships even 20 or 30 years later.”

-K. Lee Raby, Lead author of a study published in the journal: Child Development

Being a student of positive psychology, having a deep curiosity in human performance, and being a devoted father of three children 5 years and under, I’d like to share four simple activities that we do as a family in the attempt to shape their confidence, manners, and well being.

Baylor (5), Winnie (1), Bellamy (3)

By no means do Kendra and I have everything figured out as parents – trust me, we fail a lot (is Mickey Mouse a legal babysitter?). Nor are our children perfect angels. We have our fair share of tantrums and timeouts. However, with the aim to guide our kids to be their best self, I'm going to share a few family rituals centered around what are called keystone habits.

A keystone habit can spark chain reactions that help other good habits take hold.

Below are four keystone habits that Kendra and I hope will set off a cascade of more good for Baylor, Bellamy, Winnie, and baby number four coming next month (prayers for sanity and sleep are welcome!).

1. Eat Meals Together As a Family

Eating together as a family around the table – especially dinner – may seem small, but has a huge impact.

As Duhigg writes in his book The Power of Habit, "Families who habitually eat dinner together seem to raise children with better homework skills, higher grades, greater emotional control, and more confidence."

We make it a point to sit down together, put our phones away, turn the TV off, and pretend like it's the 1950’s and talk. We 100% make this a consistent routine. Kendra cooks one meal for everyone – even our 1.5 year old Winnie is expected to eat what is served. No one can leave the table without asking permission to be excused.

This nightly habit helps our kids to learn patience, discipline, and to expand their palate. These skills will serve them as they are older and this definitely pays off when we eat outside our house or at a dinner date (packing different food for the kids is too much work for us!).

2. Thank You Cheer

One of Kendra and my non-negotiables as parents is to raise our little Hens with manners. The two pillars of having sound manners are these two phrases: Please and Thank You.

A fun way we model and encourage this behavior is what we call the Thank You Cheer. While we are sitting down together as a family and our meal is served, whichever parent didn't prepare the food (which 95% of the time is me) leads this group activity of thankfulness.

This cheer was inspired by the “team breaks” I used to do as an athlete. After practice, we used to all put our hands in the middle of the huddle and all yell out the same word or phrase in unison.

When we are all sitting around the table as a family, we can't put our hands together as a group (#shortarms #can'treach). Thus, each person puts one hand on top of their other hand – which signals they are ready to begin the cheer. Once all hands are in the correct position, on the count of three, we all lift our hands in the air and yell, “Thanks Mom (or Dad)!”

This is a simple and fun interactive game that uses movement to practice the winning habit of simply saying, “thank you.” Often times if I forget, either Baylor or Bellamy will put their hands on top of each other to signal the Thank You Cheer. Gotta love the accountability!

This is a fact that I know to be true: manners go a long way...especially saying these powerful words daily, “Thank you.”

3. Praying Out Loud Before We Eat

Public speaking was a big fear of mine in my teens and as a young adult. I wasn’t alone with this trepidation. National surveys show that more people fear giving a formal speech then death.

Knowing this, we've tried to help our kids practice public speaking at a young age – even as simple as praying out loud.

Bella is our resident prayer expert. She starts every prayer with, "Dear Jesus, we pray for our life..."

I usually lead our family in prayer, but several times a week (and now it seems almost daily) we let Baylor and Bellamy take turns praying out loud before we eat. We've noticed over time that both have improved in choosing their words and speaking with more confidence. Bellamy is more of a natural and will even volunteer to pray when we have guests over (this makes me a proud daddy), but Baylor has made great strides as well. Months before, he wouldn’t even participate, but after much practice, he now volunteers.

This routine serves three purposes:

1. It helps our kids establish a pattern of giving thanks
2. They get a microdose of public speaking practice
3. This encourages them to connect spiritually

We believe these are all great habits that one can't enough of.

4. Happy Breakfast/Super Excited Dinner

One weekend this winter, our entire house got hit with the Black Plague. It started with me and I passed this gift of death to our whole family. It was nasty. I mean, stuff was coming out of every orifice.

This was Baylor’s first time throwing up and it really triggered what we call “Mr. Worry.” That experience was quite traumatic for him and he often would worry that it would come back again.

The fear of getting sick even impacted his confidence and desire of going to school.  Because of this we had several tearful dropoffs. Especially when he overheard his teacher discussing with a parent about a student being sick. On this day, Kendra even had to come pick him up.

Recognizing this pattern, Kendra and I have developed several strategies to quiet Mr. Worry. One of these techniques is called Happy Breakfast and Super Excited Dinner. Understanding the powerful effects that starting your day off with gratitude can have (ex: writing in a gratitude journal, saying prayers, etc), I created a game that the kids love. In the end, you can't be grateful and fearful in the same time.

How can you trick your kids into being grateful?....Make a game out of it.

Henderson baby #4 coming soon!

We all take turns going around the table sharing one thing that makes us happy. After each person shares, we count to three and all at once pound our clinched hands into the table and say together, “Happy!”

This act helps us focus on positive things and gets the day started on the right foot – especially for Baylor. This helps him, and our entire family begin the day with a smile.

Once we circle back as a family at dinner, we go around the table and share what made us super excited from the day – it could be an activity, a game, a toy, or even a person. After each person’s turn, we point our fingers in the air, twirl them around, then touch the table in a quiet almost whisper like voice and say, “Ssssssssuuuper excited.” (With a big emphasis on the “S”).

These exercises foster communication, dialogue, and tend to quiet Mr Worry. Winnie usually says she is either happy or excited about Moana, but I love to hear what B and B come up with each day.

After doing this for several months now, the older kids usually lead this breakfast and dinner tradition. I'm proud to say that Baylor closed out the school year without any nerves being dropped off at preschool. A lot of this growth was his own doing, but I believe this daily habit played a significant role as well.

Great read for parents with kids of all ages

What are you doing to improve your child’s well being?

Kendra and I are still learning each day as parents. We have our fair share of ups and downs. But, we believe that investing in our children’s development is like compound interest – the earlier and more we invest – the greater the return for them in the future.

I hope these four rituals spark some fun and new habits for you and your family. Taking the time to love, model manners, and have fun as a family, are the greatest investments of all.

Collin Henderson is the creator of Project Rise, which is a platform to help individuals be the best version of themselves.

RISE AND GRIND: 4 BASIC METHODS TO MAXIMIZE YOUR TIME AWAKE

TO SLEEP OR NOT TO SLEEP – THAT IS THE QUESTION... 

I'm a little confused. Being an athlete and devoted student, I've been told for years to get at least 8 hours of sleep. Sleep is where you recover, recharge, and heal. We spend one third of our life sleeping, snoring, dreaming, and drooling. 

However, being on this Project Rise journey, I've studied entrepreneurs, innovators, and many game changing people who have shaped our world.  During my quest of understanding success, I've found a common pattern with these titans – they don't sleep very much. 

Thomas Edison bragged about how little sleep he allowed himself. He saw sleep as a roadblock to his progress in many of his inventions – including the light bulb. T. Ed only hired people who required little sleep and could match his 18 hour work days. 

YouTube celebrity and creative juggernaut Casey Neistat often gets just a handful of hours of sleep due the demand of his successful Vlog. He stays up most hours of the night editing his daily videos for his over 7 million YouTube channel subscribers...see one of his short movies below. 

This grind mode lack of sleep approach might earn you a badge of honor (and possibly more followers or money), but it isn't for everyone. Athletes and especially young people need ample time to recover, recoup, and build their bodies to health. One of the most dominant defensive players in NFL history, JJ Watt, says sleep is one of his formulas for success. He gets over ten hours of sleep per night – especially during the rigors of training camp. 

So which is it? 

Rise and Grind or Stay and Sleep?

Consider this sleep scenario looking at two brothers – Adam and Ben. Both have similar DNA, but both have very different nightly patterns. Adam sleeps 5 hours every night. Ben sleeps 10 hours per night. Based off of this example, Adam will live 21% longer than Ben. How is this? Because he will be a awake for more hours each day. 

Who wouldn't want to live longer? Well, in this silly scenario, Adam isn't living longer, he's just sucking more out of each day, week, and month.

On the contrary though, what is a life when you are walking around like a tired sloth all the time because of lack of sleep? If this is you and you crave caffeine the same way vampires fien for fresh blood, then you, like millions of Americans, more closely resemble the zombies in the Michael Jackson video Thriller, than MJ in his prime. 

Let me expose you to a happy medium to this sleep debate. Its called L.E.D. or Lowest Effective Dose. NY Times best selling author, top rated podcaster, angel investor, and entrepreneur, Tim Farriss, uses this philosophy to optimize many other areas of life, not just sleep – except he calls it the Minimal Effective Dose or M.E.D. (Check out his book the 4 Hour Body...it's full of gems).

I've kept this approach in mind when dealing with my sleep. I've studied myself and reflected on my H.E.Q. or Hours/Energy Quotient, by trying to answer this question: 

What's the lowest minimal amount of sleep I need to be fully functional, engaged, and have enough energy to win the day?

I've found that my L.E.D. sweet spot is 6 hours. I can get by with 5 hours (but not ideal), and 7 hours is the most optimal. I've discovered that anything over 8 hours actually makes me more tired. 

What is your Lowest Effective Dose for sleep?

Accompanied by my L.E.D., below are 4 strategies I've found to help me feel more rested and filled with energy to maximize my hours awake.

Meditation

I've been tinkering with practicing mindfulness for years, and recently have gone all-in with this practice. The research is just too powerful. Over 150 studies suggest that a daily meditation practice (even for 10 minutes a day) reduces stress and anxiety – while helping one feel more rested and peaceful. 

Last week I did a guided meditation/visualization session with several student-athletes, and after we finished, one player said, "I feel like I just woke up from a two hour nap!"

Give your body the benefit of daily mindfulness. Here's a link to help you practice: Headspace

Here's a recent shot of me doing sensory deprivation therapy and meditation at Float Seattle/Bellevue. Shout out to Sean Mac and B. Hop!

Cold shower

Want to reduce inflammation? Want to boost your metabolism? Want to improve your blood circulation and support your immune system? Need a way to wake yourself up besides coffee? Try mixing in a cold shower as part of your morning routine. 

I've been taking a cold shower for several minutes each day for the past 6 months. I'm someone who loves a long hot shower, so this energy hack was a little challenging to adopt. To help with the transition, I usually start my showers off really hot, and while I brush my teeth, I gradually turn the temperature to as cold as it gets (I have an electric toothbrush which helps me keep track of time – it shuts off after 2 minutes). 

I do one minute of cold water on my lower back, glutes, and hamstrings. I finish with 30 seconds to a minute on each quadricep and knee. Having both of my knees scoped, I used to have tendinitis (especially in my left one). After making cold showers a daily routine, I've felt zero pain or irritation in my knees! 

Just like when I used to sit in cold tubs during my playing days, daily cold showers have helped me feel more refreshed, healthier, and full of energy. Give it a try!

Here's an article to learn more about the power of cold showers. 

Power Nap

Taking a nap has gotten a bad wrap in America. Many look at this technique as a sign of laziness. I look at taking a 10-15 minute power nap as a strategy to recharge my body and mind. Many European countries see the value in taking a daily ciesta. They even build this daily practice into their work schedule. Companies like Google and Uber also see the benefit of shutting your eyes for a few minutes a day. They've even built nap rooms or spaces for their employees to get a quick rest in. 

Who wouldn't love to have a nap pod in the old office?

Being in outside sales, I'm lucky enough to be able to control my schedule. A few times a month, during lunch time, I'll take a 10-15 minute power nap in my car – especially if I was up late the night before writing a blog post like this! I'll also sneak in a quick nap on most weekends (my favorite napping spot is in the car...I have the best wife...she's driving of course!). 

Research shows that anything over 40 minutes will actually make you more tired and may be unhealthy (see article here). Remember to keep them short and sweet, and feel the benefit of this healthy restful practice. 

To learn more about the benefit of taking a power nap and the well-known companies that support it, click here. 

Passion

I saved the best for last. Unequivocally, the number one source that fuels energy is doing something that you love. How do you spell the word love? T - I - M - E. Passion and purpose are what fuels action and persistence. Whether you are Michael Jordan, Bill Gates, or Warren Buffet, doing what you love and excel in just flat out gives you energy.  It helps you bounce back from failure, and stay committed for the long haul. 

At this stage of my life I feel like I am able to wake up and feel ready to go because I'm doing what I love: whether its spending time with my family, crushing my medical sales job, coaching, or leaving a legacy and helping others through Project Rise. If your career is taking away your energy, it might be time to discover your calling. Doing what you love will give you the energy needed to live a juiceful life (yup, just made up a word)...if you wanna be useful, you gotta be juiceful! 

If your current career isn't your life calling, then find something else you can do when you are not working that fills you up. You owe it to yourself to be intentional about doing activities that you love and that give you energy. Purpose is the ultimate passion and energy hack!

Make the Big Time Where You Are.

Now it's your turn! 

If you use 1 or more of the 4 energy strategies I listed above and give yourself 1 extra hour of being awake per day, here's the breakdown of how much extra time you'll get:

• One month: 30 hours or over 1 extra day a month...what could you do with an extra day per month?

• One year: 360 hours or 2 extra weeks a year...that's like a long vacation!

• Five years: 1,800 hours or 2.5 extra months every 5 years...that's like getting an extra summer break!

What would you do with extra time? Would you read more? Develop a new skill? Exercise? Finally turn your side project into your main project? Spend more QT with your soul mate?

Whatever it is you chose to do, my goal for writing this post is that you find your L.E.D. for sleep; you try an energy hack that I listed; and you get the most out of each 24 hours you're alive. The reality is, the most successful people are able to do more with their time. 

No one ever looks back on their life and says, "Damn, I wish I would have slept more."

I don't know about you, but I'm trying to squeeze out as many hours and days from Father Time as I can. Why?...

Because he's a stingy bastard. 

Collin Henderson is the creator and founder of Project Rise.  Project Rise is a platform to uplift and inspire people to be the best version of themselves.