A00 Gyrfalcon OS (Programs) 1.0

Question 1

Name programs 001 - 005

Answer 1

1. Breath “Now” mindful meditation.
2. 5 second rule.
3. 5 minutes of work.
4. “Become air” meditation.
5. Shidarta’s consejo.

Question 2

Name programs 006-010

Answer 2

6. “Fear acknowledgement” meditation.
7. Path Recall.
8. “Kaizen” baby steps.
9. Act with a sense of urgency.
10. Write everything down.

Question 3

Name programs 011 - 015

Answer 3

11. Break down and conquer.
12. Check actionable tasks.
13. Schedule everything.
14. Schedule sleep.
15. Schedule the night before.

Question 4

Name programs 016 - 020

Answer 4

16. Financial analysis.
17. Restoration meditation.

018.

019.

020.

Question 5

Name programs 021 - 025

Question 6

Program 01 - Breath (“Now”) mindful meditation

Answer 6

Breath (“Now”) mindful meditation

Cue: I realize my mind is wondering.

Action: Bring it back and focus on the breath and “Now” mindful meditation.

Reward: Relief from intrusive thoughts.

Question 7

Program 02 - 5 second rule

Answer 7

5 Second Rule

Cue: Need to Get Work Done But Haven’t Started

Action: 5 Second Rule - Count 5, 4, 3, 2, 1, and take action.

Reward: Personal Satisfaction that I am taking action and the task and becoming an action oriented person.

Question 8

Program 03 - 5 minutes of work

Answer 8

5 Minutes of Work

Cue: Task that needs to get finished but haven’t started.

Action: 5 Minutes Only. I can do 5 minutes of anything.

Reward: Personal Satisfaction that I am taking action and the task has been started.

Question 9

Program 04 - “Become air” meditation.

Answer 9

Be Water. Be Air. Let Unnecessary Thoughts and Feelings Pass Through You.

Cue: Extraneous Unnecessary Thoughts.

Action: Let it flow through me like a rock passing through water or air.

Reward: Relief from intrusive thoughts. Outcome of staying in the moment.

Question 10

Program 005. Shidarta’s consejo

Answer 10

I Can Think. I Can Wait. I Can Fast.

Cue: I am facing a difficult task / I get a craving to eat, buy something, perform an action that’s purely for a dopamine jolt.

Action: Meditation on “I Can Think. I Can Wait. I Can Fast”

Reward: Personal Happiness knowing I have conquered a tiny piece of myself.

Question 11

Program 006 - “Fear acknowledgement” meditation.

Answer 11

“Fear Acknowledgement” Meditation. Feel the Fear and Do It Anyway.

Cue: Fear causing anxiety / Fear of performing a task

Action: “Fear Acknowledgement” Meditation. Feel the Fear and Do It Anyway.

Reward: Personal Happiness knowing I have conquered a tiny piece of myself.

Question 12

Program 007 - Path recall / What I really want / North star

Answer 12

Path Recall” What is My Path. What are My Goals? Why Am I Doing This?

Cue: I feel I am losing my sense of urgency / Have lost motivation for an action / Think I have free time with nothing to do.

Action: Think what is my purpose / What path have I chosen / Why am I doing this / What excites me / Remember my goals

Reward: Jolt motivating to work / Remembering Purpose

Question 13

Program 008 - “Kaizen” baby steps

Answer 13

“Kaizen” Baby Steps and Continous Improvement.

Cue: Active project I am spending time on.

Action: Perform an action every day to continue to improve in the area.

Reward: Continous improvement.

Question 14

Program 009 - Act with a sense of urgency.

Answer 14

Act With a Sense of Urgency

Cue: I am performing an action / I have free time.

Action: Place a deadline on it / Work Faster / Devote your full attention on the matter.

Reward: Finishing projects much faster / full engagement.

Question 15

Program 010 - Write everything down

Answer 15

Write Everything Down in Notebook.

Cue: Have an Idea, thought, someone tells me a valuable piece of information.

Action: Write Everything Down in Notebook.

Reward: Peace of mind that the task is written / A log for actionable items so that I never forget.

Question 16

Program 011 - Break down and conquer.

Answer 16

Break Down and Conquer. Divide any project into the tiniest actionable step.

Cue: I am performing an action / Large project I am finding difficult to start

Action: Break down the project into the tiniest steps. Still too big? Break it down even further. It can always be broken down even further.

Reward: Personal relief at realizing the project is manageable / Satisfaction at breaking down the project and starting / Personal benefit of working on the project.

Question 17

Program 012 - Check actionable tasks

Answer 17

Check “Actionable Tasks”

Cue: Free Time

Action: Checking Notebook for Actionable Tasks

Reward: Write down how many times I directed myself / Mental Satisfaction.

Question 18

Program 013 - Schedule everything

Answer 18

“Schedule Everything”

Cue: Finish a Task / Think of a Task / Free TIme

Action: Modify Schedule on Google Calendar

Reward: Personal Satisfaction / Joy of Seeing Schedule

Question 19

Program 014 - Schedule sleep

Answer 19

“Schedule Sleep”

Cue: You are doing your daily scheduling

Action: Schedule Sleep for the day

Reward: Personal Satisfaction. Places a timeline in my day.

Question 20

Program 015 - Schedule the night before

Answer 20

“Schedule the Night Before”

Cue: Night Before Bedtime

Action: Schedule the Next Day

Reward: Personal Satisfaction

Question 21

Program 016 - Financial analysis

Answer 21

Financial Analysis-How much do I owe? What is my budget? How much will I have?

Cue: Morning / Night / Before I buy something / When a charge is made to my accounts.

Action: Financial Assesment of how much I owe, my assets, planned financial projections, how long it will take to pay off.

Reward: Satisfaction that I am developing the capacity to manage my finances, developing financial literacy, developing into a mature adult.

Question 22

Program 017 - “Restoration” meditation

Answer 22

“Restoration” Meditation

Cue: Brain is tired but I am in a place I cannot nap.

Action: Breathe Meditation for “Restoration”

Reward: Renewal of energy stores.