Honestly if you don't become one of the biggest names in poker and biggest winners I will be shocked. Just no one else working this hard.

Thank you Sir. I am getting better (at working not poker[yet!]).

---

Totally smashed it!

I went above and beyond my targets by some way today. I found some extra mental strength and pushed harder.

My self talk seems to have changed over the past few days. I will keep it to myself for a while and see what transpires...

---

I studied for 180 minutes (target 120)...

Session review showed up 4 hands to analyse. It highlighted another missed check raise opportunity so I need to put some more hours in on that asap.

I did 4 x flop analyses. Three of them were played hands (BBvSB with 9c3c on 8s6c4s, BBvBU Ad8d on QcJd4s, BBvBU with 8h7h on As6h3c). One was a comparison v GTORB (UGvBU on T73tt).

I am getting better at doing the ones v GTORB now. As in the structure of performing it is improving.

I studied notes from my previous coaching session focusing mainly on check raise spots.

---

I played for 90 minutes (target 60)...

Three things to say...

- I am reacting negatively less often
- I am watching my mind better than ever
- I am predicting villain's hand/range way way better

---

I meditated for 17 minutes (target 10)...

I found an old programme of six meditations I obtained a few years ago. I never really got into it when I bought it as the meditations were longer than I wanted them to be. I will go through it all now and let you know...

Affirmations and visualisation too!

---

I studied mental game for 20 minutes (target 20)...

The Mental Game Of Poker (Study Notes)

BELIEVING YOU CAN WIN EVERY HAND

I never even thought of this before but I could have a touch of this!

For some knowing that this belief is illogical is not enough. Some cling to the idea that one day they will be so good that they never lose a hand.

Variance can feed this belief. When running good it seems easy!

Poker would cease to be profitable if that were possible. It is because one cannot win every time that it is possible to find games where I have an edge (with inferior players).

Poker is more like a slot machine but one where I should have the edge. Sometimes I have to pay out in the short term to earn my edge in the longer term. FANTASTIC ANALOGY FOR ME - REMEMBER THIS WELL!!!

If I think poker is easy when I run well then it is likely I will hate it when I start losing as it destroys that dream.

The solution is to improve how I handle winning just as much as improving how I handle losing!!! Ditch the idea of easy money.

Also try these:-

- Preparation: Reinforce focus on making good decisions. Remember why losing is important. Remember why making good laydowns is the same as money won. It is repetitive but mastery of the solution eventually resolves the flaw and until that point is reached it still needs working on.
- Performance: If losing just one hand causes even minor frustration (I actually think it does for me!) then inject logic after EVERY loss. Doing that prevents emotion from building up so much and delays tilt. And as winning is part of the problem too it is important to inject logic when emotions get too positive as well!
- Evaluation: Use the mental HH to reinforce the break down of faulty logic and the build up of the correction (whether it is from winning or losing)
- Break my wish of easy money: Prove to myself why I don't want this wish to come true. Every time this dream surfaces redirect thoughts and actions to something productive that CAN be achieved (and use that slot machine analogy!)



I actually think this section was pretty big for me so I am going to work hard on it!

---

Up to pdf page 63 - "Lost Skill"

---

So that was a really productive day. 90 minutes more poker "stuff" than targeted is quite a lot for me. Interesting to see if it is going to be consistent...

Banzai!!!!!!

Smashed my study target again AND improved my study methods (quite a lot!).

---

I studied for 180 minutes (target 120)...

Session review - found ZERO mistakes for the spots I am working on!

3 x flop analyses comparing to GTORB (UG v BU on K94mono, BB v BU on J76tt, BB v BU on 863tt).

1 x flop analysis for a played hand (KdQd BB v BU on 9d8s2s).

I ran through 42 hands in the replayer BB v BU trying to make fast decision on flop.

---

I played for 60 minutes (target 60)...

Felt good. Noticed when I was lucky and dismissed when I was not!

---

I meditated for 22 minutes (target 10)...

Part 2 of old series I never followed through on. Good so far.

Affirmations and visualisations too!

---

I studied mental game for 20 minutes (target 20)...

The Mental Game Of Poker (Study Notes)

LOST SKILL

Falling into a trap of thinking that lost money means skill is lost (possible for me). It is an illusion. Skills learned to Unconscious Competence are never lost. Even on tilt.

The illusion arises because:-

1. Equate money with skill. I will also hate losing as when other players win and I lose I think I got worse and they got better.
2. Unconscious Competence skills are unconscious. Don't have to think about them at all. Consequently they are taken for granted.
3. Skills in the learning process don't show up when on tilt. This makes me think they have disappeared.

How to break the illusion:-

1. Improve the skill of RECOGNIZING: Variance, my skill level, opponent's skill. Then when I lose I can determine how I really played rather than assuming I suck.
2. Know the solid parts of my game that are trained to Unconscious Competence. Even though basic just knowing them will prove to me that my entire game doesn't disappear (even when on tilt).

LOSING GETS PERSONAL

Competing against others can make it into a personal challenge.

It can be tilting to think another player (especially one that just got lucky) gets to feel superior.

LOSING HURTS MORE THAN WINNING FEELS GOOD

This means I am not only competing to win but also competing to avoid the negative feelings that come with losing. Competitive people can be very hard on themselves when losing. Winning just becomes an escape from losing rather than giving an equal but positive feeling.

"If I just win everything will be fine". Actually winning will just be a temporary fix, it does not solve the flaw. Losing is guaranteed in poker so I need to solve the problem.

Remove the flawed reasons for losing hurting by using these recent sections. The pattern is real but it is just an observation. Realise it is not permanent.

---

Up to pdf page 64 - "Mistake Tilt"

---

So that was another really really good day.

I feel like I am writing my own story now. I feel in control.

Good productivity but kinda felt like there was a bit left in the tank. I don't like that...

---

I studied for 150 minutes (target 120)...

Session review - did it very quickly and just two close decisions to review.

2 x flop analyses of played hands (88 BB v BU on J95r, KhQs UTG v CO on TsTc2s).

1 x flop analysis comparing to GTORB (BB v BU on AJ6tt)

Deliberate practice - 42 hands of BB v BTN making fast flop decision.

Adjustments of preflop ranges - the more I see people's ranges in GTORB the less I like my preflop ranges (mostly from Upswing btw). I am going to work on these a lot over next couple of days.

---

I played for 80 minutes (target 60)...

It was a mental game battle and I just about pulled through.

---

I meditated for 22 minutes (target 10)...

Same again, seems okay. Sleepy.

---

I studied mental game for 20 minutes...

The Mental Game Of Poker (Study Notes)

MISTAKE TILT

"Learning means making mistakes. When you aren't making mistakes, it's because you already know what's correct".

At basic level frustration at making a mistake is fair. It can be good if it motivates me to improve. But if it is so intense it affects my play (leading to more mistakes) then it is a problem.

Mistake tilt is often hidden by more obvious reasons to tilt (run bad, bad beats). Helps to ask self direct questions about making mistakes.

So ask "What is it about making mistakes that makes you so angry?"



NOTE TO SELF: I have a lot of these thoughts!!!

All of these connect to a fundamental error in understanding of the learning process and the nature of performance.

Mistakes are essential to improvement. Hating mistakes means I hate improving!!! My reaction to mistakes shows that I hate mistakes at Unconscious Competence!

"When these errors are corrected, it not only means that mistake tilt goes away, but I'm also going to be better at fixing poker mistakes and learning the game in general".

Viewing mistakes as a problem naturally causes tilt. When analysing why mistakes cause tilt also watch for what situations it happens in, when it is worse, and why.

NOTE TO SELF: Do not take this section lightly Chris - this is an issue!!!

EXPECTING PERFECTION

When I play well there is no emotion because I expect it. Then when I make a mistake it is met with anger. So play well = neutral, play bad = beat self up!

Remember that playing well (JT keeps calling it perfection but I can't) is a moving target that increases. It is possible at times. Remember also that skill moves along like inchworm so my "perfection" gets better.

The tilt comes from getting into a state where I expect something that is not possible and the opposite is inevitable.

But the way to get to a new peak of perfection is by correcting weaknesses (like inchworm).

Rather than expect perfection, strive for it by continually working on correcting my mistakes.

The real mistake here is thinking that I have mastered the corrections. But making a mistake proves I have not.

To correct problems with perfectionism try these:-

1. Get a more realistic view of the learning process so I can prove why perfection cannot be attained all the time. That stronger knowledge will help me have perfection as a goal rather than an expectation.

2. When I play perfectly feel good about it. It does deserve recognition as I have worked hard to get there. Just feel good about it.

3. When I play perfectly take a close look at how I got there. Knowing how I got there will help me do it again.



---

Up to pdf page 65 - "When a mistake..."

---

So I went above my targets again but I can feel there is more capacity in me...

Just curious what you don't like about your ranges in comparison to others?

I too use Upswing ranges, and they are different from most peoples ranges. But that's because they are based on a very different strategy, especially post flop, than most peoples. I think they make a lot of sense. I assume then that you are an Upswing lab member. If not then they will be hard to implement effectively.

Productivity = amazing. Poker = testing!

Absolutely SMASHED my study AND play targets today.

I am finding new depths of mental strength to push myself more. And I am constantly thinking of ways to improve my study methods.

At the tables, however, it was a different matter!

---

I studied for 235 minutes (target 120)...

Session review - Couple of close spots to look at but my instinct is I played them correctly.

4 x flop analyses of played hands - 44 MP v BU on QQ6r, CO v BTN on 742tt, 3s3h on KdKc9c, QTo BB v SB on K73r.

Improve preflop ranges - Ending up with a mixture of Snowie, Victor and Upswing!

---

I played for 100 minutes (target 60)...

This session was a real test of my mental game as I ran pretty terrible. Just one of those sessions where pretty well everything went wrong.

It was really interesting to play though as it became totally about watching how my game held up under stress. Usually I would be thinking about the results almost exclusively and actually I did not care about them.

I made a river call that I would not make if there was zero accumulated tilt. That was interesting to see and hopefully I learned something from it.

The session was definitely my best mental performance ever.

---

I meditated 0 minutes (target 10)...

Wut!?!?!?!?

Well my son was up and down stairs like a yo-yo last night. It is his birthday today (6) and he could not get to sleep as he was very excited! So I gave meditation a miss for once.

I missed it.

---

I studied mental game for 20 minutes (target 20)...

WHEN A MISTAKE IS NOT A MISTAKE

I could be deceiving myself in game. Thinking I have made a big mistake but actually it could be close or even well played. This ONLY MATTERS if it affects my play in the moment and leads to future mistakes!

So just THINKING I made a mistake causes this type of mistake tilt.

The problem here is not being able to recognize a REAL mistake. I need to know the weaknesses in my current game so I can spot them as they happen.

To correct the inability to recognize mistakes when playing:-

1. Analyse the full range of my game from best to worst. Write out the mistakes made when tilted, when autopiloting and when distracted. The mistakes made when playing poorly but not terrible. The standard mistakes in B-game. Adjust it each week.

Then when these mistakes show up at the table I get feedback about how I am playing. Also if the mistake is not on the list then I know it is a mistake about something I don't know about and definitely cannot analyse while playing (take a note and move on).

2. Regularly evaluate my game to keep my understanding up to date. Think of inchworm and take mistakes off the list as I improve and add new ones on (that I did not know about).



NOTE TO SELF: This was an important section for me as I dwell on lost hands often. I am currently working hard to realise that losing a hand does NOT necessarily mean I played it badly. Plus I should not be so hard on myself anyway!

OBVIOUS MISTAKES

This is about bad mistakes that probably mean I am already tilting (or auto-piloting or overconfident). This could be the first sign to self that I am on tilt.

The mistakes start to pile up until quitting. But then it stews on the mind wondering how it could have possibly happened. It affects life away from poker maybe.

Remember that the bad decisions made in this state are the ones showing what is NOT learned to Unconscious Competence. Maybe it will show up something I thought I had mastered.

How to stop making obvious mistakes:-

1. Revisit the ALM and inchworm and the section "Malfunctioning Mind".
2. After making an obvious mistake, decide whether to keep playing or quit. And if decide to play on then focus on mental game so can play as well as possible.
3. Prioritise improving the mental game leak that leads to making such obvious mistakes. Or I have got no chance!

---

Up to pdf page 66 - "Threatens..."

---

So it was possibly my best day for productivity ever. Sure I had days where I worked more but definitely not as effectively.

Mental game improvements are massive.

I feel another big day coming on...

Interesting that your 60 min session turned into a 100min session - quite often the case when losing that it is harder to walk away! Maybe check yourself before you wreck yourself.

I am calling too wide in almost every spot for 1. My ability and 2. The rake. So I will be moving some calls to 3 bets, moving some calls to folds and keeping some calls to improve!


I was a Lab member. The ones I have got from there are really loose. Comparing them to a lot of others they just are too wide for me to play profitably. Especially like BB v UTG. I wouldn't be surprised if they have changed since the ones I have got.


Hi Jon. Ah yeah, it wasn't quite like that. As meditation got skipped I just had more time. I would like to play 120 minutes and more each night but the day ends on me!!!

It seems my son had a fantastic 6th birthday so this was a FANTASTIC DAY whatever happens!!!

I set my play target a little lower for today to account for some birthday shenanigans but managed to go over all my total target time for poker work by 50 minutes still.

---

I studied for 150 minutes (target 120)...

Session review - All current learning spots well played.

3 x flop analyses of old played hands BB v BU - 3s3h on Ac8s2c, A8o on K76r, KQo on AT3tt.

I also spent some time making myself a quiz for BB v BU flop situations that I hope will help me make decisions faster in game. Basically will push me to unconscious competence faster.

---

I played for 50 minutes (target 30)...

Probably the best I have ever felt at the table. Everything felt calm and deliberate.

I had a couple of bad run outs when I had AA and made disciplined river folds. The important thing was I felt really good about the money saved and they did not affect my emotions etc.

---

I meditated for 10 minutes (target 10)...

And did affirmations and visualisations too!

---

I studied mental game for 20 minutes...

Mental Game Of Poker (Study Notes)

THREATENS YOUR GOALS

If these reactions happen after tilting because of mistakes then it is because my poker goals are under attack:-



A flawed understanding of the learning process also gives a flawed understanding of how to achieve goals. Expectations get too high so I think I can do more in less time. When mistakes happen naturally tilt comes as goals get wrecked. It seems as though I am failing but it is just a misunderstanding of the learning process.

Correct it by understanding more about learning and by removing flaws of how I set goals. (Also see section "Goal Problems".)

KNOW TOO MUCH, MASTERED TOO LITTLE

There is a lot of poker knowledge available. Can get more knowledge than skill level can handle. End up getting too liberal in definition of a mistake.

"Mistakes are only mistakes relative to my range (bell curve and inchworm)." - In other words a deep level error is not a mistake in part of my current learning process, so forget it!

New knowledge is BUILT upon the old. JT likens it to going through the belts in Karate. No point doing the black belt kata if you can't do the white belt one!!! The trouble in poker is that the knowledge is not organised in such a structured way. That makes it difficult to know what to learn next (or now!).

The problem can be disorganization or consuming too much information (latter is problem for me obv). So the mistake tilt comes because I think I should know how to play spot X because I have read it once but the truth is I have not got anywhere close to mastering it.

Master the basics, this frees up mental space and then move on...

Think of the karate belts.

NOTE TO SELF: I have definitely been guilty of this misunderstanding of the learning process (and not just in poker by any means). I definitely make mistakes that I think I should not. The truth is that hardly any of my poker knowledge is mastered, just some stuff that keeps me at the micros but not much more.

---

Up to pdf page 66 - "Entitlement Tilt"

---

So another good day for productivity and getting better.

I also went for a short run last night (to the park to meet up with my family after work). It hurt a little in my stomach where I had my operation. I also really hate running. I think I might do more of it because I am finding some mild suffering quite invigorating!

Have a great weekend amigos!

I went on 3 day family vacation.

Some hands...

1.


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2.


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3.


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4.

So...

Had a great few days off work and away from the poker tables...

On Sunday we went to the Barclaycard Arena in Birmingham to see Paw Patrol Live. It is a kids TV programme that my son loves and it was a special treat for his birthday.

We went on the train as he loves trains too and went for a nice meal afterwards too.

Some pics...

Daughter and me on the train...



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Son loving the train ride...



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Taxi!!!



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Enjoying Paw Patrol...



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Then Monday to Wednesday we went to stay in a nice hotel for a few days. The idea was mostly for us to spend loads of time in the hotel pool so I could help the kids improve their swimming (used to be swimming instructor).

We had some lovely meals and it was their first time in a "posh" hotel so it was really good fun.

They put on some entertainment for the kids too like cake decorating. So they made us some cakes...



---

Back to poker...

Yesterday I set myself some smaller targets but I will be honest and say I found it really hard getting back into it!

I only studied for like 20 minutes and was hoping to do 90 minutes.

I did play and do my mental game study though so it was not a complete fail.

I will get back on track today (already have tbh).

---

I played a session and got hammered a little.

Hands posted above are biggest losses.

---

H1 - AQ top two. Straight away I was like "wtf did you do that for" so I was obviously in information overload. Doubt he has two pair often enough for this to be a good play but when he only has 32bb behind maybe it's not so bad? I would normally fold here.

---

H2 - A6s 4 bet. Not sure I shuld even 4bet bluff much in these games without a read/stat. Post flop it is one street hand so could probably bet turn to XB river but think this is fine too.

---

H3 - AQ, TP in 3bet pot as caller on connected. Call flop is okay but on the turn when he bets so big I can fold. This board hits my range pretty nicely so AQ is quite low. Not sure.

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H4 - 54s FD. Pot odds, pot odds, no fold equity so give up.

---

I studied mental game for 15 minutes (target 15)...

The Mental Game Of Poker (Study Notes)

ENTITLEMENT TILT

At its root I would think I have the right to win for reasons like I worked harder, I am smarter, I have played longer etc.

Happens when something I believe to be mine is taken. Believe winning is owned. Signs are disbelief, shock or laughing. Then tilt piles up and thoughts like these come in...



The underlying problem is NOT the belief that I am better but rather that being a better payer means that I should always win. The real issue is usually OVERCONFIDENCE.

(There is no way I have this form of tilt)

OVERCONFIDENCE

The belief that you should never lose is unrealistic.

Poker can feed this by putting you on a great run that gives a false impression of skill. You might think that the great run is more to do with skill than variance. You might think you are owning people.

When the luck turns entitlement tilt shows up and shows you are a mental fish.

Overconfidence can lead to lack of study and not working on game. Especially as there is a chance you could be proved to not be as good as you thought.

To reduce overconfidence do these:-

1. Use the mental hand history to eliminate the lies in your game.
2. Inject logic when confidence is rising too high.



LOSING TO FISH

You know they have to win sometimes in the short term but it still tilts you. It makes sense to expect to win and to get tilted when you lose.

The problem here is not understanding the level of variance in the game of poker but rather equating it with the level of variance in sports. Remember nowhere else does variance play such a huge part.

Think of self as the slot machine or the casino. I have to pay out sometimes to keep the customers coming back!

---

Up to pdf page 68 - "Losing to regulars"

---

So today I am going to work hard on my game again. I would also like to find a fellow NL10ish Zoom player to study with.

I am not happy with my personal progress in life so I am making some big changes - mostly mindset stuff.

Have a good weekend amigos...

Hand 5.



My range is pretty tight CO v UTG so I only really get to the turn with KJs[4], AQs[3], AQo[9], JJ[6], TT[3] = 25 combos. (Should I be raising TT on the flop? I think call is slightly better on this board.)

On this turn I can continue AhQh[1], AhQo[3], AoQh[2], TT[3], KhJh[1], JhJo[1] = 11 combos.

This would be over folding quite a lot so I think I need to call some of my other AQ combos. I cannot see any blocker effects on this turn so I think calling AdQd (plus a couple of others) is okay.

You don't have KQs and QJs in hearts? Although if you were going to be raising TT, then those would probably make good raises as well to balance that, so you might not have all of them on the turn either. You also don't have any QQ or AK? I personally don't 3bet those vs a UTG open from MP or CO. At 5nl zoom i think your average player is going to be fairly tight from UT.

Anyway not sure that it matters too much if you are overfolding in a spot like this. It is a 2 high card board with a flush on it. Do you really expect the average reg to be bluffing stuff that doesn't have a heart. I think only hands that you might have to worry about are something like KQo with 1 heart and maybe something like AJo with 1 heart. Don't really expect them to keep barreling something like QJs or KQs without hearts and all of their value has you in pretty bad shape. You are drawing dead vs AA, TT and the odd 22 they might open. Also drawing dead to flushes: AK, AQ, AJ, KQ, KJ, QJ, 98?, 87?, could be more if they open all Axs, I do so I would have A9, A8, A7, A6, A5 and A4. Potentially a lot of flushes and you have 3 outs vs AK and AT.

I don't think I would fold AQ to a second barrel either. I probably play the hand the same way. Calldown wise you obviously have figured out that you have to call some of them with your range on the turn. However, I think it kind of boils down to those 1 heart hands and if you think they are barrelling all of them or if they have some other bluffs as they could potentially have a lot of bluffs/worse hands betting, in which case it makes calling the turn much better. If they don't have any of them or very little, then you can overfold and it doesn't matter. Its an exploitative fold in a spot where you believe them to be way to heavy with value.

Should you be raising TT? I think so. I think it is the perfect hand and maybe even the only hand you raise here. You have all his FDs and Ax that can call the raise as well as some SDs maybe. Only beat by AA and you don't block the Ax which is what you want him to have. I think AT is the hand where I wouldn't be sure if I want to raise or not, but sounds like you don't have ATs. I do.

I have been doing a lot of work on my levels of mental toughness lately.

I realised how bad I am at pushing through barriers and how quickly I make excuses to NOT do something.

I have made a post and short video about it on my personal blog here if you are interested. It might be helpful to you if you are a procrastinator or you just struggle to follow through on your goals etc.

---

I didn't post Friday's work...

I studied for 95 minutes (target 90)...

- I did a session review of all the spots we are working on in coaching and looked at a few big pots that I lost (and posted the hands).

- I did 2 x flop analyses comparing to GTORB for OOP spots as PFR.

---

I played for 60 minutes (target 90)...

We had an unplanned meal out with friends which stuffed me up. I did make up for it over the weekend!

---

I meditated for 10 minutes (target 10).

---

I studied mental game for 15 minutes (target 15)...

LOSING TO REGULARS

I would get these thoughts:-



The reasons for the tilt are the same as for when losing to fish. Slightly more complex. Harder to prove edge.

You want to believe you are the better player but that flaw makes your opinion unreliable. Without proof you are gambling.

MOVING UP IN STAKES

Look for entitlement tilt when moving up. Some players expect to win when moving up when it is not really logical.

---

REVENGE TILT

Revenge is common in life so it is also common in poker. Often the long term consequences outweigh the short term satisfaction.

Revenge is not irrational.

The underlying problem in revenge tilt is with me not with villain. They have their own rules and strategies. Revenge tilt indicates a flaw in mental game.

Common triggers that spark revenge tilt...



Revenge tilt targets specific players, injustice tilt is towards poker and variance. (I have never had revenge tilt imo)

Revenge can only be sweet when you use anger as fuel to play well. Otherwise it is a losing strategy in the long run. I might know this but if it shows up then I do not know it well enough to keep it away.

Understand the reasons for it and then begin to resolve the flaw in that reasoning.

---

DESPERATION TILT

Desperation is hard to recognize. Have to look at the intent of certain actions like trying to get unstuck, chasing losses, raising too much, forcing action, playing monster losing sessions.

What makes it desperate is "the intent or urge to do everything possible to win immediately, get even, or avoid taking a loss." (I think I get this a lot)

It is like an itch I have to scratch. Walking away gets harder and harder.

It can be a performance issue or a gambling problem!

---

Up to pdf page 73 - "All the issues..."

---

I think studying MGOP has had some impact on my realisation of my mental weaknesses in all areas of life. It has certainly got some good stuff in there that relates to life AWAY from poker.

I am looking forward to a new chapter in my life. I can't exactly put my finger on what has changed but I feel ready for some suffering and some growth.

Time to #suckitup and #getafterit...

I LOVE this post!

A lot of players could really do with reading just this small post

Things are a little out of whack! I am just finishing off one of my student houses ready for them to move back in and it is distracting me!

---

I did a push-ups and pull-ups workout. I didn't do very many but I was watching my mind intently. I got to the point where I would usually quit and managed to do a little bit extra.

In the pull-ups I could not actually get my chin up to the bar again (at the usual quitting feeling point) but I did manage to do a couple more negatives after I thought about quitting.

In the push-ups I did 2 more push-ups (I think) but the form was not very good. I did a couple more negatives too.

Interesting stuff. Been leaving too much in the tank.

---

I also had a few points during the day where resistance was holding me back from studying.

Small excuses popping into my head at times. Also doing something else instead which is easier (even though it needs doing it is not priority just easier).

Amazing to watch such weakness!

---

Oh I also had a small mind battle when craving some food!

I had to pop home for 5 minutes after work on my way to go to the student house to do some work. I really wanted to snack on something but there wasn't much around other then small cakes and chocolate bars that the kids have.

I chopped a small piece of cheese of a block and munched on that! Two mouthfuls. So on the one hand I refused to succumb tot he chocolate but on the other hand I succumbed!

At least it wasn't sugar though! Sugar is the devil's food!!!

---

I studied poker for 90+ minutes (target 90)...

I went over 90mins easily but did not track it very well.

> 1 x flop analysis v GTORB

> Session review (big pots and spots we are working on in coaching)

> Making and doing quiz with various flops BB v BTN cbet

---

I played for 70 minutes (target 60)...

To be honest I think I could do a bit more in this time but as my kids are off school they are going to bed later and I value that time with them too much.

I am probably being too soft now on my sleep levels. After spending so much time before on 4.5 hours sleep I just don't want to go back there.

It's just excuses though. I get about 6.5 hours now but could reduce it.

---

I completely forgot to do mental game study (target 10mins)...

This is lack of attention to my daily planner. Pathetic.

---

I meditated for 10 minutes...

Non guided. On my own watching my thoughts.

---

Conclusion: Great day! Definitely made a tiny step forward!

A few small wins today.

I ran a bit further than my last run (and a little bit faster). Mindset.

I killed a couple of cravings for snacks that I think are sugar cravings and had a "sugar free" day (if I had sugar in some ingredient I don't care about that). Mindset.

I went running at 06.15 and as I was lying in bed contemplating getting up I could see my mind finding thoughts about leaving it until after work. Killed it dead. Mindset.

===

I studied poker for 115+ minutes (target 90)...

In fact it was well over 115!

> Session review - Found a weak fold BB v SB bah!

> Flop analysis v GTORB x 1

> Flash cards for BB v BTN cbet on flop XXX

> Re-reading notes from coaching sessions

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I played poker for 95 minutes (target 60)...

Mental game was good. Couple of times tilt was rising but I was aware of that and controlled it. I was also very aware of when I ran good and also when I was card dead.

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I studied mental game for 10 minutes (target 10)...

Mental Game Of Poker (Study Notes)

DESPERATION TILT (Continued)...

If I have desperation tilt then need to work out if it is a gambling problem or a performance issue! (Well I don't go out my roll or anything so going for the latter!!!)

Desperation tilt is a slippery slope. Hard to prevent. Hard to understand.

It is a form of accumulated tilt. Can take over the mind very quickly. Do things that don't make sense then tilt even more wondering how could be so irrational!

If it has been going on for a while then the anger that shows up has been building up over time. Work away from table is essential.

Use the following to prevent despration tilt destroying game:-

1. Have a sense of urgency. Don't be casual about it. make it top priority.
2. Write a tilt profile. Detail the early signs of it rising. What triggers? What mistakes?
3. Set strict stop loss.
4. Take regular breaks or use a timer. Maintain control. Prevent accumulation. This might prevent best play but better than the alternative!
5. Review emergency response. Before sessions review the strategy to prevent desperation tilt as if rehearsing for an emergency. Be ready.
6. Take aggressive action toward the early signs of tilt.
7. Recognise small steps forward. Gives confidence boost and keeps you working. It takes sustained effort.
8. After identification of the tilt(s) that leads to deperation tilt resolve it using the mental hand history.
9. Better understand the learning process. A contributing cause is inaccurate assumptions about learning.
10. Develop stable confidence by reading Chapter 8.

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Up to pdf page 74 "Using tilt to improve play"

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I meditated for 10 minutes (target 10)...

Non guided alone with my thoughts! Also visualised and affirmed!

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Definitely back into the groove. And with my improved self awareness and my determination to push through my limits I feel like I am really making big improvements in my life.

It is kind of a pity I am going on holiday on Friday for a week but hey, what ya gonna do!!!?

For my workout this morning I did some Wing Chun technique (rusty as hell!), some speed punching (er, rusty as hell) and some stretching (just plain terrible). The point for me is that I DID IT (as those are the basic things that I might usually take for granted) and I pushed myself.

I was aiming for another sugar free day... At 9.00pm during my poker session my wife put this in front of me...



My favourite!!! Come on!!!

To be fair I had not told her that I was specifically being watchful of my sugar intake and she was "treating" me.

So I waited a while and then hid it in my filing cabinet! I was seriously tested there!

I will eat it tomorrow when I get into holiday mode. Or should I just give it to the kids!? Nah...

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I studied poker for 130+ minutes (minimum target 90)...

Again it was well over 130 minutes but hard to gauge.

> Session review (one close spot)

> Flop analysis v GTORB in BB v BTN on KQ8r

> Re-reading all of coaching notes with Victor (got to keep on doing this!)

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I played poker for 90 minutes (minimum target 60)...

Excellent mindset. On the wrong end of two coolers and had absolutely zero reaction whatsoever.

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I meditated for 10 minutes (minimum target 10)...

Box breathing, non guided. Affirmations and visualisation too!

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I studied mental game for 15 minutes (minimum target 10)...

Mental Game Of Poker (Study Notes)

USING TILT TO IMPROVE YOUR PLAY

Tilt was introduced as something that could benefit my game (I believe it is already). It is not ideal but if it is there use it.

When anger gets too intense and I cross a threshold my brain malfunctions. Higher brain functions (decision making, perception, emotional control) shut down.

I make terrible decisions because I am not thinking straight.

According to ALM, losing my ability to think straight means I have lost the information that is currently in the process of being learned (Conscious Competence). All that is left under this stress are the skills/knowledge that I have mastered (Unconscious Competence). Everything that did not show up under duress is simply not mastered yet. (Side note: Unconscious competence stuff can actually be mistakes too that have been learned too well!)

So I have these three categories when tilting...

1. Core knowledge that is solid and is my mastered strength.
2. Core knowledge that is my greatest weakness (outdated, old, wrong) aka bad habits.
3. Knowledge in the process of being learned.

Recognising my mastered strengths is important because:-

1. I identify areas I never have to work on again.
2. I create a balanced perspective of my game (not too negative!).
3. I recognise there is a limit to how bad I might play because I see that some skills will show up under stress.

Recognising my biggest weaknesses is important as these are easiest to correct. Correct these mistakes then I will have less to think about. Take these to Unconscious Competence and free up more mental space to take game to even higher level.

Make a list of greatest weaknesses as they happen, add the corrections, review it before playing. Then when anger is rising do everything possible to make those corrections in game. The corrections to weaknesses are only mastered when I have proven I can make those corrections when tilting. Once proven take that off my list and keep it updated.

KEEPING RECORDS

When using above strategy (to use tilt to improve) keep notes organised by date.

Writing it out makes it more real and more likely to stand out and be corrected. I need the mistakes to be obvious when they happen NOT afterwards.

It creates a trail that will prove to me that I am improving as a player.

Remember that improvement happens in two ways... My best gets better AND my worst gets better. Keeping records helps me prove that my worst is getting better indicating progress.

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Up to pdf page 78 - Chapter 6 - FEAR

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This was a really great day. Boundaries were pushed and I was tested. I overcame. There is more...

Wow you put a Kit Kat away? That I could not do...