THE 4 CONTROLLABLES METHOD

Control The Moment : Master Your Mind

                                

 

The 4 Controllables Method is a revolutionary training methodology helping you transform the way you think, act and exist.

 

In this groundbreaking approach to mental training & preparation, The 4 Controllables Method leverages the power of the present moment, accessed through self-awareness and concentration to strengthen self control, break through limiting beliefs and forge an iron mind of strength, endurance & adaptability.

 

Uniquely and of supreme importance, it does this through your actions.

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Aligning with the principles of neuroplasticity, The 4 Controllables Method holds the incredible capacity to re-engineer the hardware of your brain, through the software of experience. In this groundbreaking training program, we learn to understand, train and control our mind, through exposure to our physical edges. We do this by self imposing stressful states on the body, therefore unveiling our mental stressors and training ourselves to negotiate the effects of that experience positively. Simple, not easy.

BODY

The greatest gift you'll ever be given.
Your vehicle to explore life &
The foundation in your journey
to Self - Actualisation.
What are you doing with your incredible hardware?

MIND

The mind is primary. Everything is created here first.
It can be your most powerful ally or
your most destructive enemy.
Learn how to control & direct it
to maximise your potential and
Transform your life.

SPIRIT

There’s nothing mystical here.
Embody your beliefs. Train your values.
Deepen your character. Cultivate your witness.
Connect with your intuition & learn to trust it.
Expand your self awareness.

 

MASTERY

Align your life.
Become the master of your destiny
Thoughts to words, words to actions,
Actions to habits, habits to behaviour,
Behaviour to character,
Character to destiny.
 

The 4 Controllables Method is for you if:

  • You are a competitive athlete within sports like crossfit, OCR, triatlon, ironmans, ultra running, rowing and you want to improve your performance in training and competition and gain an edge on your rivals.

  • You play high level team sports however you perform inconsistently due to lack of understanding, awareness and structure in your mental preparation and application.

  • You are an ambitious professional, driven within your training, sport, career, business and life who wants to forge an unbreakable mind and realise your full potential in all facets of life.

  • You are a coach, PT, gym owner who wants to stand out among your peers in your offering while adding huge value to your clients by integrating a powerful mental process into your coaching.

  • You thread The Warrior’s Path and have tasted the empowerment and growth of self imposed challenge and want to deepen your experience and rewards of that way of living

  • You lack self discipline, self accountability and self control. You find yourself too easily manipulated by your impulses, derailed by your excuses, dealing with a rationalising mind sabotaging your growth.

  • Your confidence is low, your self belief an illusion, genuine self respect a fantasy. These characteristics are built and expanded through compounding thoughts, actions, habits and behaviours. Align your shit from ‘the decisive moment’ and start to transform your relationship with yourself.

  • You exist in a state of stress, anxiety, negativity, fearfulness, worry & doubt through a rarely recognised destructive internal dialogue and you profoundly desire to change this default mental state you have conditioned but don’t know where to start.

The 4 Controllables Method is NOT for you if:

  • You are happy with mediocrity.

  • You are looking for a quick fix, hack, shortcut, timesaving method.

  •  You fear success.

  • The unexamined life is how you want to live.

  • You don’t respect for your mental and physical health.

  • You are content with a lack of progress in your life.

HERE'S AN OVERVIEW OF WHAT YOU'LL LEARN ON EACH MODULE

Part 1: THE PSYCHOLOGICAL PRACTICE

Part 2: THE PHYSICAL TRAINING PROGRAM

Part 3: BONUS MATERIAL

The Neuroscience 

Neuroplasticity: The holy grail of human experience.

The Neuroscience 

Neuroplasticity: The holy grail of human experience.

                                                                                                      

What is Neuroplasticity?

Neuroplasticity is the ability for neural networks in the brain and body to change in response to experience. Ranging from neural pathways making new connections to systematic adjustments, neuroplasticity is the incredible ability of the human nervous system to direct our own neural changes. Think of the changes as; something going from being very challenging and deliberately requiring a lot of effort and strain to it being reflexive. Examples of neuroplasticity include circuit and network changes that result from learning a new ability, environmental influences, practice, and psychological stress.

 

How does The 4 Controllables Method help you access Neuroplasticity and rewire your mind?

The adult brain can change in response to experience, but not all experiences will change the brain; in fact very few will. What we are attempting to change with The 4 Controllables Method, the decisions we make while under extreme physical and mental stress, is frankly, a very difficult pursuit. Hence why the rewards are so extraordinary and span so many levels of our experience of life; physical, mental, emotional, spiritual.

To access and initiate Neuroplasticity you must have certain conditions.

  1. An Awareness of what you are endeavouring to change or improve.

    Step 1 of The 4 Controllables Method process; ‘Pre-Prepare Your Awareness’ we bring to the forefront of your awareness our specific focus for that training session and probable accompanying stress points with 2 guided rehearsal visualisations readying our awareness so we can make better decisions.

  2. Focused Attention & Sense of Agitation   (Initiate the plasticity process)

    Alongside Step 1: Pre-Prepare Your Awareness, Step 2 in The 4 Controllables Method: Cues & Questions prepares anchor statements or guiding questions to help you to dial in a deep concentration onto the action you are striving to improve.

  3. Sleep & deeply relaxed non-sleep states   (when the rewiring occurs)

    In Step 4 of The 4 Controllables Method process; ‘What Comes Up’ we ask you to record anything that came into your mind during your training into your training notebook. For us, this can be done intra-session; we find this is best for not losing that golden information that can often appear in your mind intra-effort and secondly, at least 20 minutes after the training session when your body and mind are in that state of deep relaxation post hard effort. Also, get a good night's sleep but that’s nothing to do with the method.

 

The 4 Controllables Method is a clearly defined process to help you redirect your mind to a neutral or positive state by learning to choose to concentrate on what is within your control no matter the level of physical and mental duress you are under.

By the end of this 10 Week training program you will have…..

PHYSICAL PERFORMANCE

💪🏻 Completed a very challenging 10 week training program. 

💪🏻 Rowed a minimum of 50,000m …. Fast!

💪🏻 Improved your physical performance in the 500m and 1000m distances from 10 weeks previous. 

 💪🏻 Improved your indoor rowing capacities and achieved something worthwhile with your body

💪🏻 Become fitter, stronger & more physically resilient

💪🏻 Enhanced your ability to deal with the effects of physical stress

 

MENTAL PERFORMANCE

SELF-CONTROL

🧠  Learnt a life changing process to control your mind during the most stressful physical states

🧠  Learnt how to redirect your mind away from and neutralise negative mental states

🧠   Learnt how to access the present moment and it’s ‘no mind’ state despite debilitating physical duress

🧠  Started to build a powerful association between the action of controlling a controllable and the rewards of that action. 

🧠  Learn the psychological organisation to reset your mind when stressed, anxious, overwhelmed

🧠  Learned a life changing process to be calm in chaos

AWARENESS

🧠  Expanded your self-awareness bandwidth through a focused practice

🧠  Increased you capacity to recognise your thoughts

🧠  Improved your ability to foresee stress points

🧠  Enhanced your ability to visualise certain negative scenarios and solutions to them

🧠  Improved your ability to recognise & flag unhelpful destructive internal dialogue

🧠  Grown your witness capacity of self-awareness

🧠  Become more mindful

CONCENTRATION

🧠 Deepened your ability to concentrate

🧠 Discovered how to redirect your mind away from negative, stressed, anxious, fearful, overwhelming states using pre-prepared concentration cues.

🧠 Begun to build a powerful association between the act of concentrating on something that is within your control and the rewards of that action.

🧠 Experienced the timeless, depressurised, neutralised state, deep concentration can bring you to

🧠 Learned to neutralise the effects of the most extreme physical duress through concentrating on what is within your control.

TO BE PRESENT

🧠 Learnt a process to access the present moment

🧠  Discovered the power of existing in the present moment

🧠  Uncovered the state of ‘no mind’

🧠  How to be present, calm and alert in chaos

🧠  Learn how to reset and redirect your mind to the present moment.

🧠  Become more present and centred in your life

🧠  Learnt to neutralise the effect of physical stress on your mental state by becoming present

BELIEFS

🧠 Break down limiting beliefs by overruling your perception of an experience through controlling your mind during intense actions

🧠 Create consistent paradigm shifts in your reality by learning to control your mind in the chaos of extreme mental and physical duress, therefore opening up your mind to your extraordinary potential

🧠 Build self confidence, respect & belief, and self worth (longterm) by starting and completing something in which every minute is of it is difficult, challenging.

🧠 Remap your reality by learning to control the limiting weaknesses of your mind created by the effects high level physical stress

🧠 Unveil the untruths behind your current perceptions and how they limit you

🧠 Embedded a level of real, earned self belief. Earned. Forged, through hard moments of real challenge

THIS IS NOT A 10 WEEK TRAINING PROGRAM!

 

This is a training method you will be practicing, exploring, learning and relearning from for the rest of your life. This method wires a way of thinking, acting and being, literally changing your brain, giving you a sense of freedom over your mind few ever discover.

 

THIS IS A TRAINING PROGRAM FOR LIFE!

 

It will serve you for the rest of your life however, make it generational and pass its powerful learnings and centring rewards onto your children and give them an incredible start in life, setting them up to achieve extraordinary things within whatever avenue of life their passions lie.

 

THIS IS NOT A 10 WEEK TRAINING PROGRAM!

PURCHASE THE 4 CONTROLLABLES METHOD

By the end of this 10 Week training program you will have…..

PHYSICAL PERFORMANCE

💪🏻 Completed a very challenging 10 week training program. 

💪🏻 Rowed a minimum of 50,000m …. Fast!

💪🏻 Improved your physical performance in the 500m and 1000m distances from 10 weeks previous. 

 💪🏻 Improved your indoor rowing capacities and achieved something worthwhile with your body

💪🏻 Become fitter, stronger & more physically resilient

💪🏻 Enhanced your ability to deal with the effects of physical stress

 

MENTAL PERFORMANCE

SELF-CONTROL

🧠 Learnt a life changing process to control your mind during the most stressful physical states

🧠 Learnt how to redirect your mind away from and neutralise negative mental states

🧠 Learnt how to access the present moment and it’s ‘no mind’ state despite debilitating physical duress

🧠 Started to build a powerful association between the action of controlling a controllable and the rewards of that action. 

🧠 Learn the psychological organisation to reset your mind when stressed, anxious, overwhelmed

🧠 Learned a life changing process to be calm in chaos

AWARENESS

🧠 Expanded your self-awareness bandwidth through a focused practice

🧠 Increased you capacity to recognise your thoughts

🧠 Improved your ability to foresee stress points

 🧠 Enhanced your ability to visualise certain negative scenarios and solutions to them

🧠 Improved your ability to recognise & flag unhelpful destructive internal dialogue

🧠 Grown your witness capacity of self-awareness

 🧠 Become more mindful

CONCENTRATION

🧠 Deepened your ability to concentrate

🧠 Discovered how to redirect your mind away from negative, stressed, anxious, fearful, overwhelming states using pre-prepared concentration cues.

🧠 Begun to build a powerful association between the act of concentrating on something that is within your control and the rewards of that action.

🧠 Experienced the timeless, depressurised, neutralised state, deep concentration can bring you to

🧠 Learned to neutralise the effects of the most extreme physical duress through concentrating on what is within your control.

TO BE PRESENT

🧠 Learnt a process to access the present moment

🧠  Discovered the power of existing in the present moment

🧠  Uncovered the state of ‘no mind’

🧠  How to be present, calm and alert in chaos

🧠  Learn how to reset and redirect your mind to the present moment.

🧠  Become more present and centred in your life

🧠  Learnt to neutralise the effect of physical stress on your mental state by becoming present

BELIEFS

🧠 Break down limiting beliefs by overruling your perception of an experience through controlling your mind during intense actions

🧠 Create consistent paradigm shifts in your reality by learning to control your mind in the chaos of extreme mental and physical duress, therefore opening up your mind to your extraordinary potential

🧠 Build self confidence, respect & belief, and self worth (longterm) by starting and completing something in which every minute is of it is difficult, challenging.

🧠 Remap your reality by learning to control the limiting weaknesses of your mind created by the effects high level physical stress

🧠 Unveil the untruths behind your current perceptions and how they limit you

🧠 Embedded a level of real, earned self belief. Earned. Forged, through hard moments of real challenge

THIS IS NOT A 10 WEEK TRAINING PROGRAM!!!

 

This is a training method you will be practicing, exploring, learning and relearning from for the rest of your life. This method wires a way of thinking, acting and being, literally changing your brain, giving you a sense of freedom over your mind few ever discover.

 

THIS IS NOT A 10 WEEK TRAINING PROGRAM!!

 

It will serve you for the rest of your life however, make it generational and pass its powerful learnings and centring rewards onto your children and give them an incredible start in life, setting them up to achieve extraordinary things within whatever avenue of life their passions lie.

 

THIS IS NOT A 10 WEEK TRAINING PROGRAM!!

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MEET YOUR COACH

Damian Browne is an extreme adventurer, peak performance athlete and ex - professional rugby union player. Damian has achievements in a broad range of diverse physical endeavours including, winning the Heineken Cup with Lenister in 2012,  multi-time Irish indoor rowing champion, holding all-time, all-category records for the 500m and 1000m distances, completing the 257km toughest foot race on earth’, The Marathon des Sables, rowing solo and unsupported, 5000km across the Atlantic Ocean and has currently summited 5 of the peaks in the renowned mountaineering feat, The 7 Summits.

He says, as an extreme adventurer & athlete, I have taken on an array of the world’s hardest challenges, continually exposing myself to toil, hardship and suffering for personal evolution and extraordinary experiences. With a constant eye on improving my method to continually achieve the remarkable in a wide range of disciplines. 

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