268 lines
8.8 KiB
Markdown
268 lines
8.8 KiB
Markdown
<!-- .slide: data-background="slides/discipline.jpg" data-background-size="contain" data-background-opacity="0.6" -->
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## Discipline <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#033" -->
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-V-
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<!-- .slide: data-background="slides/discipline.jpg" data-background-size="contain" data-background-opacity="0.3" -->
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<!-- .slide: data-background-color="#033" -->
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When your rationality wants one thing
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but your emotions do something else.
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---
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.8" -->
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### Elephant Rider
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.3" -->
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<div>
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- metaphor describing our internal interactions
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- elephant = emotional side
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- rider = rational side
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</div>
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-V-
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.2" -->
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The **rider** is tiny but intelligent,<br />holding the reigns and choosing the right path.
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The **elephant** is huge but simple,<br />with a mind of its own.
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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Most of the time, the elephant let's the rider lead the way.
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But at 6 tons it won't be bossed around! <!-- .element: class="fragment" -->
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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If the rider is indecisive or tired,<br />the elephant will do as it likes.
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If the elephant gets scared,<br />it will not obey the rider.
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<!-- .element: class="fragment" -->
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-V-
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### Ego depletion
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- making decisions (big or small) is tiring
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- everyone has some operational capacity <!-- .element: class="fragment" -->
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- when the capacity is depleted, we let the emotional side take over <!-- .element: class="fragment" -->
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#### Replenishing the capacity
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- allows us to avoid the depletion
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- needs to be done in advance<!-- .element: class="fragment" -->
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- take breaks<!-- .element: class="fragment" -->
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- do simple manual activities<!-- .element: class="fragment" -->
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- improve your mood<!-- .element: class="fragment" -->
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#### Growing the capacity
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- it is possible to increase our capacity
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- by building positive habits<!-- .element: class="fragment" -->
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- by lowering an emotional aversion<!-- .element: class="fragment" -->
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#### Emotional aversion
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- some activities appear daunting right away:
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- demanding lots of effort<!-- .element: class="fragment" -->
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- ambiguous; many unknowns<!-- .element: class="fragment" -->
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- uncomfortable or even painful<!-- .element: class="fragment" -->
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- this creates an emotional barrier,<br/>which causes an emotional aversion<!-- .element: class="fragment" -->
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- lowering the barrier makes an activity approachable<!-- .element: class="fragment" -->
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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The **rider** must plan around the **elephant's** needs
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to make good progress on their journey
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without being thrown off into a ditch.
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---
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<!-- .slide: data-background-color="#542" data-background="slides/habit_tracker.jpg" data-background-size="contain" data-background-opacity="0.5" -->
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### TOOL: Habit tracker <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#542" data-background="slides/habit_tracker.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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Define positive habits
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and track them daily.
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#### Why?
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<!-- .slide: data-background-color="#542" -->
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- habits help keeping our elephant in line:<!-- .element: class="fragment" -->
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- easier on our capacity: less need for making decisions; it is already decided
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- less forgetting or avoiding the activity
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- practice makes perfect: more efficient use of time means more time for doing<!-- .element: class="fragment" -->
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- habits can evolve and we can keep improving<!-- .element: class="fragment" -->
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- incremental changes take time, habits help us make the time<!-- .element: class="fragment" -->
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- tracking habits increases the retention of habits<!-- .element: class="fragment" -->
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<!-- .slide: data-background-color="#542" -->
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#### How?
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| Habit | Workout | Alcohol | Coding |
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| ------|---------|---------|------- |
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| Target| > 10 min| < 0,5 l |> 30 min|
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| 1. | 🟢 20 | 🟢 0 | 🔴 15 |
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| 2. | 🔴 5 | 🔴 1 | 🔴 10 |
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| 3. | 🔴 0 | 🟢 0,2 | 🔴 25 |
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| 4. | 🟢 13 | 🟢 0,2 | 🟢 35 |
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| 5. | 🟢 12 | 🟢 0 | 🟢 45 |
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<!-- .slide: data-background-color="#030" -->
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### My Habits
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1. Get up early<!-- .element: class="fragment" data-fragment-index="1" -->
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- before 4:45 daily<!-- .element: class="fragment" -->
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- no exceptions<!-- .element: class="fragment" -->
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2. Gym workout<!-- .element: class="fragment" data-fragment-index="2" -->
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- at least 10 minutes daily<!-- .element: class="fragment" -->
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- right after waking up<!-- .element: class="fragment" -->
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3. Personal Work session<!-- .element: class="fragment" data-fragment-index="3" -->
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- at least 1 hour daily<!-- .element: class="fragment" -->
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- right after the gym<!-- .element: class="fragment" -->
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<!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_book.jpg" -->
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#### Gym sessions tracker <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_page.jpg" -->
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#### One page per week <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_100.jpg" -->
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#### 100 weeks in a row<br/>(1.92 years) <!-- .element: class="text-over-image" -->
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---
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<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.4" -->
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### TOOL: ToDo Today <!-- .element: class="text-over-image" -->
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#### What is it?
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<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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- list of prioritized, time-boxed tasks
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- prepared the previous day
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#### Why does it work?
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<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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- avoids decision paralysis
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- trimmed down daily list is manageable
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- big tasks split into small ones
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- the elephant doesn't get scared
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##### Important task first
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<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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<!-- .slide: data-background-color="#542" -->
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- something you *want* or *need* to complete
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- consistent daily progress
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<!-- .slide: data-background-color="#030" -->
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#### My ToDo tracker
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Collection of markdown text files<br/>that are easy to edit (Joplin).
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```markdown
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# 2025-04-16
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- done task A
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- 🚧 🚧 WIP 🚧 🚧
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- pending task B
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# TOMORROW
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- some task C
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# LATER
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- other task D
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```
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<!-- .slide: data-background-color="#030" -->
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#### My ToDo tracker (2)
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```markdown
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# 2025-04-16
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- done task A
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- done task B
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- 🚧 🚧 WIP 🚧 🚧
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# TOMORROW
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- some task C
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# LATER
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- other task D
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```
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During the day:
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🚧 🚧 WIP 🚧 🚧 line moves,<br/>
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showing what is done<br/>
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and what comes next.
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<!-- .slide: data-background-color="#030" -->
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#### My ToDo tracker (3)
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```markdown
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# 2025-04-17
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- 🚧 🚧 WIP 🚧 🚧
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- some task C
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- other task D
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# TOMORROW
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# LATER
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- yet another task E
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```
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At the end of the day:
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1. TODAY entries move to an archive
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2. TOMORROW is formed, becomes TODAY
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3. Job well done!
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---
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<!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.5" -->
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### TOOL: Daily Heroism <!-- .element: class="text-over-image" -->
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[Philip Zimbardo] <!-- .element: class="reference-author" -->
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<!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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Take a small step out of your comfort zone.
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Daily.
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<!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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#### Why?
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- grows your ability to **act**, step out of the crowd
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- supports fulfilling your vision and maintaining discipline
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It makes the elephant jump before it realizes<br/> the hole is too deep for comfort.
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<!-- .element: class="fragment" -->
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<!-- .slide: data-background-color="#030" -->
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### My Heroism
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Game of smalltalk
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- chat up random people<!-- .element: class="fragment" -->
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- do it before you rationalize a reason to back out<!-- .element: class="fragment" -->
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