October 10, 2025 • 19 mins
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In this episode Dr. Jon Finn (creator of Human-AI Performance Psychology) and his AI team show how to win the AI era by training energy and attention before tools. We unpack Recharge, Medium, and High Charge Brain States; the Daily 3:1 Reflection; and the four‑step AI-Edge Success Cycle, with real examples of time and cost gains from pairing optimised brain states with AI.
• Why recharge is the foundation for performance
• The pre‑reflection routine to prime positive circuits
• The Daily 3:1 Reflection to steer attention
• Shifting routine Medium Charge work to AI
• Expanding High Charge hours to four, five, six or seven daily
• AI as amplifier for High Charge work, not a replacement
• The audiobook case study and 90% cost saving
• The Success Cycle: measure, plan, optimise, automate
• Using brain‑first planning to reduce stress and reclaim focus
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_01 (00:00):
Hello, Habit Mechanics, Dr.
John Finn here.
I hope you're having a greatweek so far.
So today I want to give you areal world example of how I'm
using AI to save me time and Ithink to improve how we're able
(00:23):
to explain our ideas to people.
So what you're gonna hear comingup are two agencais, two AI
agents that are um well, Isuppose it's one AI agent, but
it you think of it as twotalking to each other, and they
(00:44):
are designed very specificallyto take um content insights from
um experts and turn thoseinsights into really friendly
conversational breakdowns andexplanations.
So I gave this uh these AIagents, these uh podcast
(01:09):
specialists, um chapters one andchapters two from Train Your
Brain from the AI Revolution,Train Your Brain for the AI
Revolution, um, and asked themto explain it and unpack it um
in the style of a podcast.
So that's what you're gonnahear.
(01:30):
What are the benefits of medoing this?
It saves me time, so probablysaved me two hours just just
using that tool.
Um, and it's the first time I'veused it.
So when I do it in the future,it's gonna be even more
effective.
(01:50):
And that means that's two morehours today that I can do
something else with.
I can do what I choose um withthat time.
I could invest it into rechargeif I want to, I could invest it
into other high charge work, Icould invest it into automating
some other processes, um, Icould invest it spending time
(02:11):
with friends or family, and thisis the point.
This is what AI can do.
AI is a supercharger forbehaviour change because the
biggest um barrier for changingany behaviour, whether it's
building a better sleep habit,better stress management habit,
a better productivity habit, abetter parenting habit, whatever
(02:32):
it is, is time, it's time andenergy.
So we can um outsource time andenergy to technology.
And I think actually technologydoesn't really explain what AI
is, AI is more like a speciesand it's evolving all the time
(02:54):
and it's more like us than atraditional technology because
it's designed to work like ourbrains, uh it's neural network
AI.
So that's what you're gonna hearcoming up.
I I think it's it's very um verygood or actually excellent how
(03:15):
the AI agents have been able tounderstand and then explain back
the concepts, and they certainlygot me thinking slightly
differently about a few of theideas, and I know that we'll do
the same for you.
Um so hope you enjoy it, but Ihope it also gets you thinking
(03:37):
about okay, if I can get betterat managing my brain status and
just building a a little bit ofwell, if I can just get better
at managing my brain status, mylife is gonna be a lot easier.
But also, where's theopportunity where I can drop a
little bit of AI into what I'mdoing as well to speed up um and
um accelerate the things thatI'm working on in my life?
(04:01):
So enjoy.
Welcome to the deep dive.
SPEAKER_02 (04:04):
Today we're cutting through uh all the noise around
AI updates, the constant techchanges.
We want to focus on the onething that doesn't change in
this revolution.
You.
Your brain, actually.
SPEAKER_00 (04:17):
Exactly.
We're looking at some reallyinteresting work, uh, primarily
drawn from Dr.
John Finn.
He's a specialist in behavioralscience, performance,
resilience, that sort of thing.
And he makes this, well, almostcounterintuitive point, doesn't
he?
That succeeding with AI isn'treally about mastering every
single new tool that comes out.
SPEAKER_02 (04:36):
Aaron Ross Powell Okay, so if it's not the
software, it's gotta be thehardware, right?
Our own internal systems.
SPEAKER_00 (04:41):
Aaron Ross Powell That's the idea.
It's about focusing inward,optimizing what Dr.
Finn calls our brain states.
SPEAKER_02 (04:46):
Aaron Ross Powell Brain states.
SPEAKER_00 (04:47):
Yeah.
SPEAKER_02 (04:48):
Like uh fundamental energy patterns in the brain,
neurobiological ones.
SPEAKER_00 (04:51):
Aaron Powell Precisely.
Think of it like managing yourown internal uh cognitive fuel
gauge, knowing when you're full,when you're running low, when
you're in overdrive.
SPEAKER_02 (04:58):
Aaron Powell Got it.
So what's the mission for ustoday then?
What are we trying to unpackhere?
SPEAKER_00 (05:02):
Aaron Ross Powell Well, the mission is really to
break down his core framework.
There are these three brainstates, and then a practical
system he calls the successcycle.
And the promise is thatunderstanding and using this
gives you that human AI edge wekeep hearing about.
SPEAKER_02 (05:19):
Aaron Powell Right.
The three states.
Okay, let's quickly map themout.
First, there's recharge.
That's the essential recoverymode, yes.
SPEAKER_00 (05:24):
Aaron Ross Powell Essential recovery.
Active rebuilding of energy,absolutely crucial.
SPEAKER_02 (05:28):
Aaron Ross Powell Then there's medium charge.
That sounds like the everydaystuff, routine tasks, efficient
processing.
SPEAKER_00 (05:34):
Aaron Powell Exactly.
Your standard operating mode forsimple daily things.
SPEAKER_02 (05:37):
And finally, high charge.
This is the premium stuff.
Deep focus, complex problemsolving, the sophisticated
thinking.
SPEAKER_00 (05:43):
That's your peak performance mode, where the
really unique human insightshappen.
SPEAKER_02 (05:47):
Aaron Powell Okay, three modes recharge, medium,
high.
Seems logical.
Where do we start?
SPEAKER_00 (05:52):
Well, this is where it gets interesting.
Dr.
Finn argues pretty strongly thatyou have to start at the bottom.
You must master recharge first.
SPEAKER_02 (05:59):
Really?
Not jump straight to boostinghigh charge.
That feels backwards somehow.
SPEAKER_00 (06:03):
It does.
It feels counterintuitive.
But his research and a lot ofperformance science backs this
up, shows it's the absolutefoundation.
If you don't nail down thatrecovery piece, your medium and
especially your high chargestates, they just become
unsustainable.
They degrade.
SPEAKER_02 (06:18):
So you end up inefficient, frustrated,
basically running on fumes, evenwhen you think you're trying to
perform at a high level.
SPEAKER_00 (06:27):
Precisely.
You can't maintain geekperformance if the tank is
always near empty.
It's just fundamentalneurobiology.
SPEAKER_02 (06:34):
All right.
Foundational recharge.
How do we actually do that?
What's the practical tool?
SPEAKER_00 (06:37):
Aaron Powell The first tool introduced in the
source material is somethingcalled the daily 3.1 reflection.
It sounds simple, maybe, but itsgoal is quite profound.
It's designed to intentionallycalm your thinking, get you into
that recharge state, andconsciously guide your attention
away from the usual threats andworries.
SPEAKER_02 (06:53):
Aaron Powell And toward more helpful positive
pattern.
SPEAKER_00 (06:55):
Exactly.
Redirecting that mentalspotlight.
SPEAKER_02 (06:58):
Aaron Powell Okay.
A reflection sounds manageable.
Is there more to it?
SPEAKER_00 (07:01):
Aaron Powell Yes, there's a critical first step, a
kind of uh physical andcognitive ignition key.
It's called the pre-reflectionroutine.
Before you even sit down to dothe reflection part, you need to
activate positive circuits.
SPEAKER_02 (07:14):
Activate positive circuits.
How?
SPEAKER_00 (07:16):
Two options here.
First, you could take a quickfive-minute walk, but the key is
focusing only on slow, calmbreathing during that walk.
SPEAKER_02 (07:25):
Okay, and mindful walk.
SPEAKER_00 (07:26):
Or if you're short on time or need a bigger jolt,
you literally jump up and downfor say five to ten seconds,
maybe a bit more.
Just get the body moving,quickly interrupt the pattern.
SPEAKER_02 (07:36):
Jump up and down.
Seriously.
SPEAKER_00 (07:38):
Sounds a bit silly, maybe, but it works.
It's about intentionaldisruption.
Then immediately after the walkor the jumping, step two.
SPEAKER_02 (07:45):
Go on.
SPEAKER_00 (07:46):
Quickly open and close your right hand several
times.
Just clench and release, clinchand release.
SPEAKER_02 (07:50):
My right hand specifically.
SPEAKER_00 (07:51):
Yes.
And while you're doing that, thethird part, force yourself to
smile, even if it feels fake.
SPEAKER_02 (07:56):
Aaron Powell Okay.
Walk or jump, right hand clench,forced smile.
It feels a bit ritualistic.
What's the science here?
Why the right hand?
Why the smile?
SPEAKER_00 (08:06):
It's actually a neat little brain hack.
It engages what neuroscientistscall the effort-driven reward
circuit.
Basically, using the right handtends to activate the left
prefrontal cortex more.
SPEAKER_02 (08:17):
Aaron Ross Powell Which is linked to positive
emotions, right?
SPEAKER_00 (08:19):
Exactly.
And the physical act of smiling,even a forced one, sends signals
back to the brain that cangenuinely lift your mood or at
least prime you for positivity.
It's a quick, intentional,neurobiological nudge.
You're basically switching offthe threat scanner part of your
brain for a moment before youstart looking back at your day.
SPEAKER_02 (08:37):
Aaron Powell Right.
So you're priming the positivitypump before you even split a
reflection itself.
SPEAKER_00 (08:41):
Yeah.
SPEAKER_02 (08:41):
Makes sense.
Okay, so once you're primed,what's a 3.1 reflection?
SPEAKER_00 (08:45):
It's really straightforward.
Two steps.
Step one, you rate yourself.
Score yourself from one, meaningfailed, to ten, perfect, on a
very specific question.
Which is how well did you doyour best to be your best and
achieve your goals today?
And you must write or type thatnumber down.
SPEAKER_02 (09:01):
Okay.
Rate yourself, write it down.
Step two.
SPEAKER_00 (09:04):
Step two is the 3.1 part.
You write down three or more ifyou like positive or helpful
things about your day, anything.
SPEAKER_02 (09:10):
Big or small.
SPEAKER_00 (09:11):
Doesn't matter.
Could be a good meeting,finishing a test, something rice
someone said, even just enjoyingyour coffee.
Three positives.
And the one.
The one is crucial.
You identify one singleactionable area for improvement
in the next 24 hours.
Something concrete you can dodifferently tomorrow.
SPEAKER_02 (09:28):
Okay, so right.
Three positives, oneimprovement.
The source mentioned an example,right?
Sarah.
SPEAKER_00 (09:33):
Yes, Sarah.
She was apparently feelingoverwhelmed by new AI tools,
just constant cognitive drain,classic symptom of poor
recharge.
So when she started this, herearly positives were things like
um had breakfast with thefamily, or found one small way
to use AI instead of justworrying.
Really simple stuff.
SPEAKER_02 (09:52):
And her improvement?
SPEAKER_00 (09:53):
Her first one was literally get to bed 10 minutes
earlier tonight.
Tiny, achievable.
SPEAKER_02 (09:58):
It seems almost too simple.
Writing down breakfast andaiming for 10 minutes more
sleep.
How does that create calmnessand clearer thinking?
SPEAKER_00 (10:05):
That's the fascinating mechanic, isn't it?
The power isn't necessarily inthe content of what you write,
especially at first.
It's in the process.
Remember the pre-reflectionroutine.
That physical effort, the focus.
It actually uses a bit of thehigh charge state focused effort
to intentionally activate therecharge state.
SPEAKER_02 (10:23):
Ah, okay.
You're using focus to switch offthe unfocused worry.
SPEAKER_00 (10:27):
Precisely.
And the act of writing or typingis critical.
It forces your attention.
You can't easily ruminate onanxieties while you're actively
trying to recall positives andformulate an improvement.
It's about directing that mentalspotlight.
It's training your brain,essentially, to choose its
focus, which is the cornerstoneof moving into recharge.
SPEAKER_02 (10:46):
Right, securing the foundation.
Okay, so we've masteredrecharge, hypothetically.
Now what about the performancestates, medium and high charge?
Especially with AI changing thegame.
SPEAKER_00 (10:56):
Yeah, this is where things get really dramatic.
Let's look at medium chargefirst.
SPEAKER_02 (10:59):
Aaron Powell That was the routine stuff.
Simple emails, admin, standardproblems.
SPEAKER_00 (11:04):
Exactly.
Simple, routine, not superdemanding tasks.
The kind of work that, let's behonest, fills up a lot of
people's days.
Necessary, but maybe not highimpact.
SPEAKER_02 (11:14):
Aaron Powell Okay, so what's AI doing to medium
charge work?
SPEAKER_00 (11:18):
Aaron Powell Well, here's a staggering prediction
cited in the source material.
For functions like sales andmarketing, AI is expected to
enable them to operate at justwait for it, 2% of current
costs.
SPEAKER_02 (11:30):
Aaron Powell while getting better results.
SPEAKER_00 (11:32):
While achieving better results.
That's a 98% cost reduction forthat kind of routine medium
charge output.
SPEAKER_02 (11:37):
Aaron Powell Wow.
A 98% reduction.
I mean, that basically impliesthat huge swathes of medium
charge work could become almostfree or fully automated.
SPEAKER_00 (11:46):
Aaron Powell That's the profound implication, yes.
It suggests a massive shift.
SPEAKER_02 (11:50):
Does that mean jobs just polarize even faster?
You either do the high-levelstrategy or nothing.
SPEAKER_00 (11:55):
That seems to be the direction, doesn't it?
But the positive spin is that itfundamentally frees up human
potential for the high chargestate.
SPEAKER_02 (12:02):
Okay, high charge.
Remind us this is the complexstrategy, the creative
development, the deep thinking.
SPEAKER_00 (12:07):
Exactly.
Where your unique humancapabilities, synthesis, nuanced
judgment, true creativity,complex problem solving, high
stakes negotiation really comeinto play.
Your premium operating mode.
SPEAKER_02 (12:20):
And the potential shift here.
You mentioned most people onlymanage a couple of hours of this
a day.
SPEAKER_00 (12:25):
Yeah, the source suggests most professionals,
often battling distraction andwhat Dr.
Finn graphically calls invisiblebrain damage from chronic
low-level stress, only get aboutone, two hours of genuine high
charge thinking daily.
The rest gets frittered away.
SPEAKER_02 (12:40):
But with this optimized brain state approach,
starting with recharge.
SPEAKER_00 (12:43):
By consistently managing their energy using that
recharge foundation, they canrealistically push that up to
four or five hours of true highcharge thinking every single
workday, consistently.
SPEAKER_02 (12:53):
Four to five hours of your best thinking daily.
That's a huge leap.
SPEAKER_00 (12:57):
It is, but then you add the AI layer on top of that
optimized brain.
SPEAKER_02 (13:00):
Right.
So the AI isn't doing the highcharge thinking for you.
SPEAKER_00 (13:03):
No, it's acting like an incredibly powerful
amplifier, like an expertresearch assistant or a data
cruncher or a first draftgenerator instantly available
while you're in that peak highcharge state.
SPEAKER_02 (13:14):
Yeah, and that gets you.
SPEAKER_00 (13:16):
That combination, the optimized human brain plus
the AI tools, allowsprofessionals to achieve five,
maybe even over six hours ofreally high impact, high charge
output per day.
SPEAKER_02 (13:28):
Aaron Powell Five to six plus hours.
That changes everything.
Is there an example of this kindof amplification?
SPEAKER_00 (13:33):
Aaron Powell There's a really compelling one in the
material about producing anaudiobook.
That's definitely a high chargetask, right?
Requires detailed review,quality checks, judgment calls.
SPEAKER_02 (13:41):
Aaron Powell For sure.
SPEAKER_00 (13:42):
Okay, so one person using this optimized brain state
approach and leveraging theright AI tools produced a full
audiobook in just three days.
SPEAKER_02 (13:50):
Aaron Powell Three days by themselves.
How long would that normallytake?
SPEAKER_00 (13:53):
Aaron Powell Well, the source compares it to an
identical project done just afew years earlier, before these
specific AI tools were readilyavailable.
That one required two peopleworking flat out for 10 full
days.
SPEAKER_02 (14:03):
Aaron Powell Two people, 10 days.
That's 20 working days total.
SPEAKER_00 (14:07):
Exactly.
Compared to three days for oneperson.
So that's 17 working days saved.
And the cost reduction wascalculated at around 90 percent.
SPEAKER_02 (14:15):
Aaron Powell And 90% cost reduction and 17 days
faster on a complex project.
Okay, that's that's not justincremental improvement, that's
transformative.
SPEAKER_00 (14:25):
It really is.
It makes you wonder why isn'teveryone doing this if the gains
are that massive?
It almost sounds too good to betrue.
SPEAKER_02 (14:31):
Aaron Powell But I guess leads us to the how.
It's not just knowing about thestates, it's implementing it
consistently.
SPEAKER_00 (14:37):
Precisely.
You need a system.
And that's where the sourceintroduces the full roadmap, the
success cycle.
It's a four-step process.
SPEAKER_02 (14:44):
Okay, let's break down the success cycle.
What are the steps?
SPEAKER_00 (14:46):
Right.
It's designed to really embedthese habits, make them stick,
like an elite athlete's trainingplan.
Step one is measurement.
SPEAKER_02 (14:53):
Measurement, like tracking time.
SPEAKER_00 (14:55):
Deeper than that.
It's a specific brain stateanalysis.
It's designed to map yourcurrent energy patterns, find
those hidden energy drains, seewhere you're actually spending
your cognitive fuel throughoutthe day, reveal the invisible
leaks.
SPEAKER_02 (15:08):
Okay, find the leaks first, then step two.
SPEAKER_00 (15:11):
Step two is planning.
Based on that measurement, youcreate a strategic roadmap.
You consciously match tasks tothe right energy state, putting
high charge tasks in your peakslots, medium charge elsewhere.
SPEAKER_02 (15:23):
And this is where you decide how AI fits in.
SPEAKER_00 (15:25):
Exactly.
You strategically identify whereAI can enhance your
capabilities, take over routinemedium charge stuff, or support
your high charge work ratherthan just being another tool you
feel you have to use.
SPEAKER_02 (15:37):
Makes sense.
Map, then plan.
Step three.
SPEAKER_00 (15:41):
Optimization.
This is about designing yourdaily rhythm, creating the
actual physical and mentalenvironment to protect that peak
energy, scheduling recharge justas seriously as you schedule
deep work, building routinesthat support your plan.
SPEAKER_02 (15:54):
So actively managing your day around your energy, not
just your to-do list.
Okay.
Yeah.
And the final step.
SPEAKER_00 (15:58):
Step four is automation.
This is about building triggersand systems, what the source
calls an excellence engine, tomake this optimal performance
more automatic, less reliant onsheer willpower day after day.
SPEAKER_02 (16:11):
So using habits, routines, and even AI tools
themselves to handle the routineenergy drains, ensuring the tech
supports your optimized braininstead of overwhelming it.
SPEAKER_00 (16:20):
That's the goal.
Make high performance the pathof least resistance.
SPEAKER_02 (16:24):
And Sarah from the earlier example, did she go
through this cycle?
SPEAKER_00 (16:27):
Yeah, the narrative implies she did.
That initial simple 3.1reflection was her entry point
into measurement and planning.
Within weeks, apparently, shewas consistently getting her
most valuable high charge workdone by early afternoon.
SPEAKER_02 (16:41):
Aaron Powell And using AI for the routine stuff.
SPEAKER_00 (16:43):
Aaron Powell Using AI strategically during medium
charge periods, protecting thosehigh charge hours, and crucially
having sustained energy leftover for her family in the
evenings, not feeling drained.
SPEAKER_02 (16:52):
Aaron Ross Powell So the outcome is pretty clear
then.
More peak state hours, less timeon mundane tasks, and actual
quality recharge time, it soundslike.
Well, like reclaiming yourfocus.
SPEAKER_00 (17:03):
Aaron Powell I think that's a great way to put it.
And the core message, theprimary takeaway here, seems
crystal clear, doesn't it?
That the real key to leveragingAI, to thriving in this new era
isn't actually about becoming atech wizard first.
It's internal.
It's about optimizing your owncognition.
SPEAKER_02 (17:19):
Aaron Powell Starting with that foundational
recharge state, learning toconsciously guide your attention
using simple, actionable toolslike that 3.1 reflection.
SPEAKER_00 (17:30):
Exactly.
That systematic approach, thesuccess cycle, is what ensures
the technology becomes apowerful ally, helping you
create the work and maybe eventhe life you actually want.
SPEAKER_02 (17:40):
Instead of just another source of overwhelming
pressure?
SPEAKER_00 (17:43):
Right.
It puts you back in the driver'sseat.
SPEAKER_02 (17:45):
Okay, so a final thought for our listeners then.
If getting to five, maybe sixplus hours of high impact, high
charge thinking is actuallypossible consistently.
SPEAKER_00 (17:56):
Which the evidence suggests it is.
SPEAKER_02 (17:57):
Then what's that really important project, that
big strategic idea, thatcreative leap you've been
putting off because you justfeel like you don't have the
mental bandwidth, the cognitiveenergy for it.
SPEAKER_00 (18:06):
What could you realistically start, maybe even
tomorrow, if you knew you couldaccess that optimized energy?
SPEAKER_02 (18:13):
It's something to think about.
That's all for this deep dive.
We'll see you next time.
Hello, Habit Mechanics, Dr.
John Finn here.
I hope you're having a greatweek so far.
So today I want to give you areal world example of how I'm
using AI to save me time and Ithink to improve how we're able
(00:23):
to explain our ideas to people.
So what you're gonna hear comingup are two agencais, two AI
agents that are um well, Isuppose it's one AI agent, but
it you think of it as twotalking to each other, and they
(00:44):
are designed very specificallyto take um content insights from
um experts and turn thoseinsights into really friendly
conversational breakdowns andexplanations.
So I gave this uh these AIagents, these uh podcast
(01:09):
specialists, um chapters one andchapters two from Train Your
Brain from the AI Revolution,Train Your Brain for the AI
Revolution, um, and asked themto explain it and unpack it um
in the style of a podcast.
So that's what you're gonnahear.
(01:30):
What are the benefits of medoing this?
It saves me time, so probablysaved me two hours just just
using that tool.
Um, and it's the first time I'veused it.
So when I do it in the future,it's gonna be even more
effective.
(01:50):
And that means that's two morehours today that I can do
something else with.
I can do what I choose um withthat time.
I could invest it into rechargeif I want to, I could invest it
into other high charge work, Icould invest it into automating
some other processes, um, Icould invest it spending time
(02:11):
with friends or family, and thisis the point.
This is what AI can do.
AI is a supercharger forbehaviour change because the
biggest um barrier for changingany behaviour, whether it's
building a better sleep habit,better stress management habit,
a better productivity habit, abetter parenting habit, whatever
(02:32):
it is, is time, it's time andenergy.
So we can um outsource time andenergy to technology.
And I think actually technologydoesn't really explain what AI
is, AI is more like a speciesand it's evolving all the time
(02:54):
and it's more like us than atraditional technology because
it's designed to work like ourbrains, uh it's neural network
AI.
So that's what you're gonna hearcoming up.
I I think it's it's very um verygood or actually excellent how
(03:15):
the AI agents have been able tounderstand and then explain back
the concepts, and they certainlygot me thinking slightly
differently about a few of theideas, and I know that we'll do
the same for you.
Um so hope you enjoy it, but Ihope it also gets you thinking
(03:37):
about okay, if I can get betterat managing my brain status and
just building a a little bit ofwell, if I can just get better
at managing my brain status, mylife is gonna be a lot easier.
But also, where's theopportunity where I can drop a
little bit of AI into what I'mdoing as well to speed up um and
um accelerate the things thatI'm working on in my life?
(04:01):
So enjoy.
Welcome to the deep dive.
SPEAKER_02 (04:04):
Today we're cutting through uh all the noise around
AI updates, the constant techchanges.
We want to focus on the onething that doesn't change in
this revolution.
You.
Your brain, actually.
SPEAKER_00 (04:17):
Exactly.
We're looking at some reallyinteresting work, uh, primarily
drawn from Dr.
John Finn.
He's a specialist in behavioralscience, performance,
resilience, that sort of thing.
And he makes this, well, almostcounterintuitive point, doesn't
he?
That succeeding with AI isn'treally about mastering every
single new tool that comes out.
SPEAKER_02 (04:36):
Aaron Ross Powell Okay, so if it's not the
software, it's gotta be thehardware, right?
Our own internal systems.
SPEAKER_00 (04:41):
Aaron Ross Powell That's the idea.
It's about focusing inward,optimizing what Dr.
Finn calls our brain states.
SPEAKER_02 (04:46):
Aaron Ross Powell Brain states.
SPEAKER_00 (04:47):
Yeah.
SPEAKER_02 (04:48):
Like uh fundamental energy patterns in the brain,
neurobiological ones.
SPEAKER_00 (04:51):
Aaron Powell Precisely.
Think of it like managing yourown internal uh cognitive fuel
gauge, knowing when you're full,when you're running low, when
you're in overdrive.
SPEAKER_02 (04:58):
Aaron Powell Got it.
So what's the mission for ustoday then?
What are we trying to unpackhere?
SPEAKER_00 (05:02):
Aaron Ross Powell Well, the mission is really to
break down his core framework.
There are these three brainstates, and then a practical
system he calls the successcycle.
And the promise is thatunderstanding and using this
gives you that human AI edge wekeep hearing about.
SPEAKER_02 (05:19):
Aaron Powell Right.
The three states.
Okay, let's quickly map themout.
First, there's recharge.
That's the essential recoverymode, yes.
SPEAKER_00 (05:24):
Aaron Ross Powell Essential recovery.
Active rebuilding of energy,absolutely crucial.
SPEAKER_02 (05:28):
Aaron Ross Powell Then there's medium charge.
That sounds like the everydaystuff, routine tasks, efficient
processing.
SPEAKER_00 (05:34):
Aaron Powell Exactly.
Your standard operating mode forsimple daily things.
SPEAKER_02 (05:37):
And finally, high charge.
This is the premium stuff.
Deep focus, complex problemsolving, the sophisticated
thinking.
SPEAKER_00 (05:43):
That's your peak performance mode, where the
really unique human insightshappen.
SPEAKER_02 (05:47):
Aaron Powell Okay, three modes recharge, medium,
high.
Seems logical.
Where do we start?
SPEAKER_00 (05:52):
Well, this is where it gets interesting.
Dr.
Finn argues pretty strongly thatyou have to start at the bottom.
You must master recharge first.
SPEAKER_02 (05:59):
Really?
Not jump straight to boostinghigh charge.
That feels backwards somehow.
SPEAKER_00 (06:03):
It does.
It feels counterintuitive.
But his research and a lot ofperformance science backs this
up, shows it's the absolutefoundation.
If you don't nail down thatrecovery piece, your medium and
especially your high chargestates, they just become
unsustainable.
They degrade.
SPEAKER_02 (06:18):
So you end up inefficient, frustrated,
basically running on fumes, evenwhen you think you're trying to
perform at a high level.
SPEAKER_00 (06:27):
Precisely.
You can't maintain geekperformance if the tank is
always near empty.
It's just fundamentalneurobiology.
SPEAKER_02 (06:34):
All right.
Foundational recharge.
How do we actually do that?
What's the practical tool?
SPEAKER_00 (06:37):
Aaron Powell The first tool introduced in the
source material is somethingcalled the daily 3.1 reflection.
It sounds simple, maybe, but itsgoal is quite profound.
It's designed to intentionallycalm your thinking, get you into
that recharge state, andconsciously guide your attention
away from the usual threats andworries.
SPEAKER_02 (06:53):
Aaron Powell And toward more helpful positive
pattern.
SPEAKER_00 (06:55):
Exactly.
Redirecting that mentalspotlight.
SPEAKER_02 (06:58):
Aaron Powell Okay.
A reflection sounds manageable.
Is there more to it?
SPEAKER_00 (07:01):
Aaron Powell Yes, there's a critical first step, a
kind of uh physical andcognitive ignition key.
It's called the pre-reflectionroutine.
Before you even sit down to dothe reflection part, you need to
activate positive circuits.
SPEAKER_02 (07:14):
Activate positive circuits.
How?
SPEAKER_00 (07:16):
Two options here.
First, you could take a quickfive-minute walk, but the key is
focusing only on slow, calmbreathing during that walk.
SPEAKER_02 (07:25):
Okay, and mindful walk.
SPEAKER_00 (07:26):
Or if you're short on time or need a bigger jolt,
you literally jump up and downfor say five to ten seconds,
maybe a bit more.
Just get the body moving,quickly interrupt the pattern.
SPEAKER_02 (07:36):
Jump up and down.
Seriously.
SPEAKER_00 (07:38):
Sounds a bit silly, maybe, but it works.
It's about intentionaldisruption.
Then immediately after the walkor the jumping, step two.
SPEAKER_02 (07:45):
Go on.
SPEAKER_00 (07:46):
Quickly open and close your right hand several
times.
Just clench and release, clinchand release.
SPEAKER_02 (07:50):
My right hand specifically.
SPEAKER_00 (07:51):
Yes.
And while you're doing that, thethird part, force yourself to
smile, even if it feels fake.
SPEAKER_02 (07:56):
Aaron Powell Okay.
Walk or jump, right hand clench,forced smile.
It feels a bit ritualistic.
What's the science here?
Why the right hand?
Why the smile?
SPEAKER_00 (08:06):
It's actually a neat little brain hack.
It engages what neuroscientistscall the effort-driven reward
circuit.
Basically, using the right handtends to activate the left
prefrontal cortex more.
SPEAKER_02 (08:17):
Aaron Ross Powell Which is linked to positive
emotions, right?
SPEAKER_00 (08:19):
Exactly.
And the physical act of smiling,even a forced one, sends signals
back to the brain that cangenuinely lift your mood or at
least prime you for positivity.
It's a quick, intentional,neurobiological nudge.
You're basically switching offthe threat scanner part of your
brain for a moment before youstart looking back at your day.
SPEAKER_02 (08:37):
Aaron Powell Right.
So you're priming the positivitypump before you even split a
reflection itself.
SPEAKER_00 (08:41):
Yeah.
SPEAKER_02 (08:41):
Makes sense.
Okay, so once you're primed,what's a 3.1 reflection?
SPEAKER_00 (08:45):
It's really straightforward.
Two steps.
Step one, you rate yourself.
Score yourself from one, meaningfailed, to ten, perfect, on a
very specific question.
Which is how well did you doyour best to be your best and
achieve your goals today?
And you must write or type thatnumber down.
SPEAKER_02 (09:01):
Okay.
Rate yourself, write it down.
Step two.
SPEAKER_00 (09:04):
Step two is the 3.1 part.
You write down three or more ifyou like positive or helpful
things about your day, anything.
SPEAKER_02 (09:10):
Big or small.
SPEAKER_00 (09:11):
Doesn't matter.
Could be a good meeting,finishing a test, something rice
someone said, even just enjoyingyour coffee.
Three positives.
And the one.
The one is crucial.
You identify one singleactionable area for improvement
in the next 24 hours.
Something concrete you can dodifferently tomorrow.
SPEAKER_02 (09:28):
Okay, so right.
Three positives, oneimprovement.
The source mentioned an example,right?
Sarah.
SPEAKER_00 (09:33):
Yes, Sarah.
She was apparently feelingoverwhelmed by new AI tools,
just constant cognitive drain,classic symptom of poor
recharge.
So when she started this, herearly positives were things like
um had breakfast with thefamily, or found one small way
to use AI instead of justworrying.
Really simple stuff.
SPEAKER_02 (09:52):
And her improvement?
SPEAKER_00 (09:53):
Her first one was literally get to bed 10 minutes
earlier tonight.
Tiny, achievable.
SPEAKER_02 (09:58):
It seems almost too simple.
Writing down breakfast andaiming for 10 minutes more
sleep.
How does that create calmnessand clearer thinking?
SPEAKER_00 (10:05):
That's the fascinating mechanic, isn't it?
The power isn't necessarily inthe content of what you write,
especially at first.
It's in the process.
Remember the pre-reflectionroutine.
That physical effort, the focus.
It actually uses a bit of thehigh charge state focused effort
to intentionally activate therecharge state.
SPEAKER_02 (10:23):
Ah, okay.
You're using focus to switch offthe unfocused worry.
SPEAKER_00 (10:27):
Precisely.
And the act of writing or typingis critical.
It forces your attention.
You can't easily ruminate onanxieties while you're actively
trying to recall positives andformulate an improvement.
It's about directing that mentalspotlight.
It's training your brain,essentially, to choose its
focus, which is the cornerstoneof moving into recharge.
SPEAKER_02 (10:46):
Right, securing the foundation.
Okay, so we've masteredrecharge, hypothetically.
Now what about the performancestates, medium and high charge?
Especially with AI changing thegame.
SPEAKER_00 (10:56):
Yeah, this is where things get really dramatic.
Let's look at medium chargefirst.
SPEAKER_02 (10:59):
Aaron Powell That was the routine stuff.
Simple emails, admin, standardproblems.
SPEAKER_00 (11:04):
Exactly.
Simple, routine, not superdemanding tasks.
The kind of work that, let's behonest, fills up a lot of
people's days.
Necessary, but maybe not highimpact.
SPEAKER_02 (11:14):
Aaron Powell Okay, so what's AI doing to medium
charge work?
SPEAKER_00 (11:18):
Aaron Powell Well, here's a staggering prediction
cited in the source material.
For functions like sales andmarketing, AI is expected to
enable them to operate at justwait for it, 2% of current
costs.
SPEAKER_02 (11:30):
Aaron Powell while getting better results.
SPEAKER_00 (11:32):
While achieving better results.
That's a 98% cost reduction forthat kind of routine medium
charge output.
SPEAKER_02 (11:37):
Aaron Powell Wow.
A 98% reduction.
I mean, that basically impliesthat huge swathes of medium
charge work could become almostfree or fully automated.
SPEAKER_00 (11:46):
Aaron Powell That's the profound implication, yes.
It suggests a massive shift.
SPEAKER_02 (11:50):
Does that mean jobs just polarize even faster?
You either do the high-levelstrategy or nothing.
SPEAKER_00 (11:55):
That seems to be the direction, doesn't it?
But the positive spin is that itfundamentally frees up human
potential for the high chargestate.
SPEAKER_02 (12:02):
Okay, high charge.
Remind us this is the complexstrategy, the creative
development, the deep thinking.
SPEAKER_00 (12:07):
Exactly.
Where your unique humancapabilities, synthesis, nuanced
judgment, true creativity,complex problem solving, high
stakes negotiation really comeinto play.
Your premium operating mode.
SPEAKER_02 (12:20):
And the potential shift here.
You mentioned most people onlymanage a couple of hours of this
a day.
SPEAKER_00 (12:25):
Yeah, the source suggests most professionals,
often battling distraction andwhat Dr.
Finn graphically calls invisiblebrain damage from chronic
low-level stress, only get aboutone, two hours of genuine high
charge thinking daily.
The rest gets frittered away.
SPEAKER_02 (12:40):
But with this optimized brain state approach,
starting with recharge.
SPEAKER_00 (12:43):
By consistently managing their energy using that
recharge foundation, they canrealistically push that up to
four or five hours of true highcharge thinking every single
workday, consistently.
SPEAKER_02 (12:53):
Four to five hours of your best thinking daily.
That's a huge leap.
SPEAKER_00 (12:57):
It is, but then you add the AI layer on top of that
optimized brain.
SPEAKER_02 (13:00):
Right.
So the AI isn't doing the highcharge thinking for you.
SPEAKER_00 (13:03):
No, it's acting like an incredibly powerful
amplifier, like an expertresearch assistant or a data
cruncher or a first draftgenerator instantly available
while you're in that peak highcharge state.
SPEAKER_02 (13:14):
Yeah, and that gets you.
SPEAKER_00 (13:16):
That combination, the optimized human brain plus
the AI tools, allowsprofessionals to achieve five,
maybe even over six hours ofreally high impact, high charge
output per day.
SPEAKER_02 (13:28):
Aaron Powell Five to six plus hours.
That changes everything.
Is there an example of this kindof amplification?
SPEAKER_00 (13:33):
Aaron Powell There's a really compelling one in the
material about producing anaudiobook.
That's definitely a high chargetask, right?
Requires detailed review,quality checks, judgment calls.
SPEAKER_02 (13:41):
Aaron Powell For sure.
SPEAKER_00 (13:42):
Okay, so one person using this optimized brain state
approach and leveraging theright AI tools produced a full
audiobook in just three days.
SPEAKER_02 (13:50):
Aaron Powell Three days by themselves.
How long would that normallytake?
SPEAKER_00 (13:53):
Aaron Powell Well, the source compares it to an
identical project done just afew years earlier, before these
specific AI tools were readilyavailable.
That one required two peopleworking flat out for 10 full
days.
SPEAKER_02 (14:03):
Aaron Powell Two people, 10 days.
That's 20 working days total.
SPEAKER_00 (14:07):
Exactly.
Compared to three days for oneperson.
So that's 17 working days saved.
And the cost reduction wascalculated at around 90 percent.
SPEAKER_02 (14:15):
Aaron Powell And 90% cost reduction and 17 days
faster on a complex project.
Okay, that's that's not justincremental improvement, that's
transformative.
SPEAKER_00 (14:25):
It really is.
It makes you wonder why isn'teveryone doing this if the gains
are that massive?
It almost sounds too good to betrue.
SPEAKER_02 (14:31):
Aaron Powell But I guess leads us to the how.
It's not just knowing about thestates, it's implementing it
consistently.
SPEAKER_00 (14:37):
Precisely.
You need a system.
And that's where the sourceintroduces the full roadmap, the
success cycle.
It's a four-step process.
SPEAKER_02 (14:44):
Okay, let's break down the success cycle.
What are the steps?
SPEAKER_00 (14:46):
Right.
It's designed to really embedthese habits, make them stick,
like an elite athlete's trainingplan.
Step one is measurement.
SPEAKER_02 (14:53):
Measurement, like tracking time.
SPEAKER_00 (14:55):
Deeper than that.
It's a specific brain stateanalysis.
It's designed to map yourcurrent energy patterns, find
those hidden energy drains, seewhere you're actually spending
your cognitive fuel throughoutthe day, reveal the invisible
leaks.
SPEAKER_02 (15:08):
Okay, find the leaks first, then step two.
SPEAKER_00 (15:11):
Step two is planning.
Based on that measurement, youcreate a strategic roadmap.
You consciously match tasks tothe right energy state, putting
high charge tasks in your peakslots, medium charge elsewhere.
SPEAKER_02 (15:23):
And this is where you decide how AI fits in.
SPEAKER_00 (15:25):
Exactly.
You strategically identify whereAI can enhance your
capabilities, take over routinemedium charge stuff, or support
your high charge work ratherthan just being another tool you
feel you have to use.
SPEAKER_02 (15:37):
Makes sense.
Map, then plan.
Step three.
SPEAKER_00 (15:41):
Optimization.
This is about designing yourdaily rhythm, creating the
actual physical and mentalenvironment to protect that peak
energy, scheduling recharge justas seriously as you schedule
deep work, building routinesthat support your plan.
SPEAKER_02 (15:54):
So actively managing your day around your energy, not
just your to-do list.
Okay.
Yeah.
And the final step.
SPEAKER_00 (15:58):
Step four is automation.
This is about building triggersand systems, what the source
calls an excellence engine, tomake this optimal performance
more automatic, less reliant onsheer willpower day after day.
SPEAKER_02 (16:11):
So using habits, routines, and even AI tools
themselves to handle the routineenergy drains, ensuring the tech
supports your optimized braininstead of overwhelming it.
SPEAKER_00 (16:20):
That's the goal.
Make high performance the pathof least resistance.
SPEAKER_02 (16:24):
And Sarah from the earlier example, did she go
through this cycle?
SPEAKER_00 (16:27):
Yeah, the narrative implies she did.
That initial simple 3.1reflection was her entry point
into measurement and planning.
Within weeks, apparently, shewas consistently getting her
most valuable high charge workdone by early afternoon.
SPEAKER_02 (16:41):
Aaron Powell And using AI for the routine stuff.
SPEAKER_00 (16:43):
Aaron Powell Using AI strategically during medium
charge periods, protecting thosehigh charge hours, and crucially
having sustained energy leftover for her family in the
evenings, not feeling drained.
SPEAKER_02 (16:52):
Aaron Ross Powell So the outcome is pretty clear
then.
More peak state hours, less timeon mundane tasks, and actual
quality recharge time, it soundslike.
Well, like reclaiming yourfocus.
SPEAKER_00 (17:03):
Aaron Powell I think that's a great way to put it.
And the core message, theprimary takeaway here, seems
crystal clear, doesn't it?
That the real key to leveragingAI, to thriving in this new era
isn't actually about becoming atech wizard first.
It's internal.
It's about optimizing your owncognition.
SPEAKER_02 (17:19):
Aaron Powell Starting with that foundational
recharge state, learning toconsciously guide your attention
using simple, actionable toolslike that 3.1 reflection.
SPEAKER_00 (17:30):
Exactly.
That systematic approach, thesuccess cycle, is what ensures
the technology becomes apowerful ally, helping you
create the work and maybe eventhe life you actually want.
SPEAKER_02 (17:40):
Instead of just another source of overwhelming
pressure?
SPEAKER_00 (17:43):
Right.
It puts you back in the driver'sseat.
SPEAKER_02 (17:45):
Okay, so a final thought for our listeners then.
If getting to five, maybe sixplus hours of high impact, high
charge thinking is actuallypossible consistently.
SPEAKER_00 (17:56):
Which the evidence suggests it is.
SPEAKER_02 (17:57):
Then what's that really important project, that
big strategic idea, thatcreative leap you've been
putting off because you justfeel like you don't have the
mental bandwidth, the cognitiveenergy for it.
SPEAKER_00 (18:06):
What could you realistically start, maybe even
tomorrow, if you knew you couldaccess that optimized energy?
SPEAKER_02 (18:13):
It's something to think about.
That's all for this deep dive.
We'll see you next time.
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