Last week we talked about

E + P + R = O
(Event + Perception + Response = Outcome)

We found that it’s not the event itself that determines our outcome — it’s how we perceive the event, the story we tell ourselves about it, that shapes how we respond.

So the real question becomes this:
How do we train ourselves to view our life — and the events in it — from an empowering frame rather than a disempowering one?

It starts with this:
Change your state.

Think about it.

When you’re sick, what’s your perception of the world?
Not great. Everything feels harder, heavier, more negative.

Now think about when you’re madly in love.
You’re floating a foot off the ground. NOTHING can bring you down.
Same world. Same events. Different state. Completely different perception.

This is something I’ve been modeling a lot lately from Tony Robbins, and it’s foundational in his coaching. 

Change your state → change your perception → change your response → change your life. 

Most people don’t realize this, but when an event doesn’t go their way, their initial response in the
E + P + R = O formula triggers a fight-or-flight state. 

That reaction immediately pulls them into a poor state.

And when you’re in a bad state:

• Your perception narrows

• Your thinking becomes reactive

• Your responses are rushed, emotional, or defensive

But here’s the key:

If you can first get yourself into a great state, you give yourself the ability to create an empowering frame (perception), which then leads to an empowering response.

So how do you improve your state?

Simple, practical tools:

• Move your body (work out, go for a walk)

• Jump, clap, and change your posture

• Turn on empowering or uplifting music

• Watch something funny

• Do something out of the norm to break the pattern

And one of the most powerful tools of all:

Breathwork.

When you’re in fight or flight, your breathing becomes short and shallow.
When you’re calm and at peace, your breath is long, deep, and slow.

That means this:

If you learn to control your breath, you can control your physiology — and therefore your state.

This week, treat breathwork like a workout.

Practice 4–6 breathing:

• 4 seconds in through your nose

• 6 seconds out through your nose

Do it for 1 minute a day.

One minute is 0.069% of your day.

I think you’ll find the time.

And if you commit to it, you’ll be building your mind strength muscle — so when events come your way, you’re no longer at the mercy of your emotions. You’ll be able to pull yourself back into the state you choose to be in.

Master your state.
Improve your perception.
Elevate your response.
Change your life.

Easy Easy,

-Luke Falk

See you next Monday!