So to start summarizing what we've learned so far. We talked a lot in week one about self-affirmation, the reflection on personally relevant values. That's like a really good first step to then having a purpose. And part of self-affirmation as we've talked about now is having transcending values or what the Greeks called eudaimonic values. So, that's as opposed to self-enhancing or hedonic types of values and as Aristotle said, it's fine to have both, we all have both, that's understandable. But if all we had were hedonic or self-enhancing values, we would be like in his words grazing animals and we all like to graze. But really it seems like the more healthy version of a purpose is based on these transcending or eudaimonic values. We talked a lot in the last couple of sessions about existentialism. And really one of the central themes of existentialism is autonomously creating your values, autonomously creating your purpose. Not letting other people tell you what your purpose is. Not letting your parents write your resume for you. Not letting other big institutions tell you how to act but then importantly if you are going to do that, if you're going to build your own autonomous set of values and purpose, you should do it thoughtfully, you should do it in an educated way. I used an analogy of a kitchen and if you're just going into the kitchen for the first time and going, I'm just going to cook up some stuff and you know nothing about cooking, that's a very bad idea. And in fact, I believe in my opinion, this is what often creates problems such as terrorism, people who think they can just walk in, understand a purpose and live to that cause but also die to that cause. But the cause is so off-kilter from humanity that it creates a problem for everyone. So, having a transcending set of values, having an autonomously created set of values, having a thoughtfully created set of values where you are a camel and you're going out and educating yourself. So you become this lion and then you end up creating this amazing person, this amazing purpose that you have in your life, a central self-organizing life aim. And with that, there are a couple of questions that are relevant here too. How strong is your purpose and often we like to ask people, on a scale of one to seven, how strong is your purpose in life? How strong is your direction and purpose? That's a really good predictive measure of a lot of health outcomes, a lot of mental health and physical health outcomes. Also though, there are different domains of purpose as we've talked about a bit. And we'll talk about this more in the next week and the next couple of weeks of this class, but there are different domains. You might have a purpose at work. You might have a purpose at home with your family. You may have a purpose in your community. You may have a general cause purpose. There are a lot of these purposes. Do you just have one domain of purpose, in other words like Dexter Gordon to be the Jazz saxophonist? Well, maybe that's a problem when suddenly John Coltrane comes in and he becomes really the Jazz saxophonist. What happens to you? Are you still the Jazz saxophonist and if you're not anymore, what happens to you if that's your only purpose? I believe that it's important to have more than one domain because frankly we generally do have more than one thing that we're interested in or one set of values. As you can tell by my own purpose, [LAUGH] I have a lot of different domains that I need to balance out. Now once you have that purpose in life, then we've talked about being purposeful. So engaging your best self to your life purpose. Remember you can't be purposeful unless you have a purpose. So, thinking about that purpose based on self-affirmation is very important. How do we think about having a more purposeful life? Well, we might think about how integrated your be, do and action goals are. So remember our be goals are related to our purpose and they're based on our core values. Our do goals are general ways of becoming that person that we want to be on a regular basis. Our action goals are very specific habit building strategies. So they're crispy behaviors that we can learn and build habits out of that all reflect back to our be goals, our purpose. Another question is, are these temporarily consistent? In other words, if we're purposeful today, can we also be purposeful tomorrow and the next day on a regular basis? Or are we just purposeful one day and then not purposeful for a week? So, temporal consistency I think is an important question to ask in terms of how purposeful you are. And then your breadth of engagement, this relates to your domains of purpose. So, can I work really hard and be super engaged in my work and find great meaning and purpose from my work and act purposefully within that work? But at the same time then, after maybe a dozen meetings and lots of other things I'm doing, can I get home and still be fully engaged with my spouse or partner? Fully engaged with my kids, may be fully engaged with my community or friends? So can I still be engaged with multiple domains of purpose? These are all questions we'd like to ask as we discover whether the person has a really big life. Because if they can complete these things, if we can check off these questions and say, yes, you are doing these things, I would say that you are living a big life. So let's explore a little bit of this with some specific examples. I'm going to show cartoon images of these examples but these are real people that I'm talking about. I've just kind of hidden the actual names and individuals that they are. So, here's a person that I'd like to describe their be goals, their do goals and their action goals. Let's go to their purpose. This woman actually works in Sub-Saharan Africa. She is really an amazing person. Very transcending person, her purpose is to be an empathetic healer and helper to the sick and dying. She's also very religious. She is here on this planet to serve her God. So let's take a look at her be, do and action goals based on this overall purpose that she has. So her be goal, one of them, is to serve God. So what would be a do goal for her? So she is staying in touch. That's her do goal, in order to serve God, that is her be goal. Now, what would be an action goal? Pretty simple, regular daily prayer. So if she prays, she is staying in touch with her God and thereby serving her God. She also wants to be a healer and helper. That's her be goal. Remember, that's part of her purpose. So what kind of do goal does she need? Well, if she's going to be a healer and helper in the location she's in in Sub-Saharan Africa with all the people that she sees on a regular basis. She needs a lot of energy, we're going to talk about energy quite a bit in the rest of this class because having energy, vitality order to be purposeful is essential. It's absolutely essential, energy is probably the most important resource that we have, more important than time even in my opinion. So she needs energy in order to be a healer and helper. Now, how is she going to get more energy? She's going to get more energy by regular sleep. She's going to get more energy by regular and good eating. She's going to make sure that she snacks on a regular basis so she maintains her level of glucose so that it doesn't plummet, it doesn't go down. So she doesn't get super tired all of a sudden. So, sleeping and eating for her are really important not for sleeping and eating's sake but because she wants to have more energy to become a helper and a healer. She also wants to have greater empathy with the people she works with. So how is she going to do that do goal? She is going to learn how to listen better, so she'll develop specific listening skills so she has greater empathy. So she maintains her purpose as a healer and a helper. So you see how these are integrated. It's really important to have that integration. You see how it's focused. She's focused on the things that matter most for her. You see how they're very transcending. So we can go through this whole list. She is transcending, she autonomously created these, she didn't wait for somebody else to say, you should go to Sub-Saharan Africa and deal with the sick and the dying. She did that herself and she did that because she was a camel and also, she then became a lion and said, I am going to do this for me. I'm doing this because I have this self-transcending purpose that I created. She very thoughtfully created this, it's a very super strong purpose that she has in life. It adds multiple domains to her life. She has great integration in her life. It is temporally consistent, she's doing this every single day and she's maintaining her relationship with her God while at the same time being a very strong, powerful healer and help her to other people. She is living a big life. That's what I'm trying to say. So if she has good self-affirmation, purpose in life, and she is purposeful, she is leading a big life. So let's go to another person. This is an entrepreneur, he's just set up a startup company. He wants to be and his purpose is to be an energetic, innovative, engaged and inspiring leader. So let's go to his be, do and action goals. So he wants to be a leader. That's great. So to be a leader for him, he said, I need to be innovative because great leaders are innovative. And so I'm going to learn to draw cartoons, so he decides to take a drawing class to maybe start flexing that muscle and working out that muscle of innovativeness that he has in that brain so that he can become a stronger leader. He also wants to be more engaged with his employees. How does he do that? He decides to have lunch with them every day. So sitting down at the lunch counter with them and talking and basically understanding what they're doing helps him become more engaged and helps him become a better leader. Also he needs to be inspiring. To be inspiring, he needs to be energized and he needs to be fit and to do that, to be inspiring, he says, I'm going to try to sleep regularly, and I'm going to take a yoga class. So, those are the things that he's doing in order to be inspiring in order to be a good leader. So again, you see how integrated these things are. He also wants to be more energetic. As we've talked about, he needs more energy like almost everybody needs more energy. And so to get more energy, oddly enough he works out. So when we think about energy just being this finite amount that we have in the glass, just try to do this. At the end of the day when you think you are dead tired, you have nothing else left in the tank, try walking around the block or try just a quick workout. Even if it's a two minute workout, something pretty quick and just see whether you don't feel a bit more energized. It's pretty amazing. So, he bikes in order to have more energy in order to be a better leader. He has a big life. Now, let's take a third example. This is a woman who's a scientist and she wants to be a strong woman and a great scientist. She also wants to be a loving partner with her wife. So let's take this woman's be, do and action goals. So, she wants to be a strong woman. So she drinks water every day and you might go, what does that have to do with being strong? Drinking five or six glasses of water a day keeps you much more hydrated, keeps you healthier and keeps you strong. By the way, she also is taking up kickboxing, not bad. That's not a bad action goal to form her strength as a do goal to form her purpose goal, her be goal to be this amazing strong woman. She also is a scientist. To be a scientist, she said, I need to be open-minded and I need to be disciplined because it takes a lot of effort to be a good scientist that she wants to be. So she studies time management and how to manage your time better. She also, to become more open-minded, is taking a creative meditation course. As I've said in the previous section, there are over 200 forms of meditation and some of those meditations can make you more creative and there's really nice scientific research about that. So, she learned about that and she learned that with this meditation, I can really work on that muscle in my mind about open-mindedness and become a better scientist. She also wants to be an awesome partner. So to be an awesome partner, she wants to be loving and so to be loving she said, hey, how about if we take Tango lessons together? So again, you see this action goal, a very specific crispy goal. We're going to go out and learn how to tango together so that we can be more loving, that's our do goal, so we be a better partner. Think you're probably getting the idea of what we mean. She also is leading a big life. And all these people that we've been talking about look fairly successful, look like they are living indeed big lives. Let's go to a person who wasn't that way to begin with. And this comes from an actual study of people who were incarcerated just recently and were also HIV positive and also IV drug addicts. So these are people who have really had a very, very difficult time, typically live down the street and had major problems. These are actual quotes from individuals who have gone through this process. So one of the quotes states this, there's a word that a lot of us use out in the street. It's, I don't give a fuck. It's something that we use when we're on this mindset that we just don't care. A lot of times, I really didn't care. All I wanted to do was get high and just run the streets, and that's what I did. Now, what's the next step for that person? I'm an addict. In other words, I'm admitting something to myself. I'm an addict. I know if that I use, I'm going to die and I don't want to die today. This is now going to set the stage for her be goals. I want to be a good mother. I want to be a good grandmother. And now a really cool be goal in addition to that. I want to be all I can be, I want to be a drug counselor and I'm going to do it. And I know I'm going to be good at it too because I've been through everything. And you get a sense that she has been through everything and you have a sense that she's going to be an awesome drug counselor with this set of be goals. My be goals to be a drug counselor, to be a good mother, to be a good grandma. Those are my be goals. Now, how are you going to do those things? Well, I got this thing. If I go to all my appointments, it'll give me a reason to live. So, these might be her be goals. I'm going to go to my appointments. I'm going to start taking my HIV medications regularly. I might even take some life change training to be a better drug counselor. To do all of those things, I need some action goals. So maybe I need some sort of smartphone reminder system. Maybe I need to take some type of online life change course, maybe this course on life on purpose, never know. So this person now is starting to set up on the basis of her be goals some do goals. Now we might want to help her if she doesn't have any action goals suggesting, hey, you might want this smartphone reminder system, or maybe there's this online course that you could take or other ideas. The idea though here is that we can help her lead a big life by starting with her why, starting with her be goals. So, we think that this person has the potential for leading a really big life in the future.