1 00:00:00,280 --> 00:00:03,880 Speaker 1: This podcast is recorded on gadigal Land Always was, always 2 00:00:03,920 --> 00:00:13,760 Speaker 1: will be Aboriginal Land. Hey chicks, I'm sal and I'm 3 00:00:13,760 --> 00:00:14,240 Speaker 1: out and this. 4 00:00:14,240 --> 00:00:16,200 Speaker 2: Is two Broke Chicks to show that shares life lessons 5 00:00:16,200 --> 00:00:18,599 Speaker 2: and tips to help make you rich in life. And 6 00:00:18,640 --> 00:00:21,680 Speaker 2: today we are so lucky to be joined once again 7 00:00:22,040 --> 00:00:23,320 Speaker 2: by Alexis. 8 00:00:22,840 --> 00:00:30,320 Speaker 3: Fernandez literally literally for you, girls, by this time this 9 00:00:30,360 --> 00:00:35,680 Speaker 3: comes out, will have been back yeah organized, I know. 10 00:00:36,120 --> 00:00:39,320 Speaker 2: Does that also mean that potentially, by the time this 11 00:00:39,400 --> 00:00:41,720 Speaker 2: episode comes out, maybe the bez. 12 00:00:41,440 --> 00:00:45,640 Speaker 1: Maybe yeah, both children will be oh my gosh. 13 00:00:45,560 --> 00:00:49,360 Speaker 2: Oh yeah, if anyone's missed it. Alexis is expected. 14 00:00:49,000 --> 00:00:51,680 Speaker 1: With children, not with child, but with children. 15 00:00:51,920 --> 00:00:55,720 Speaker 2: Yeah, but twins, because Alexis doesn't half ask anything. 16 00:00:55,760 --> 00:00:57,800 Speaker 1: But literally what my mom said, she was like, if 17 00:00:58,240 --> 00:01:00,160 Speaker 1: it's going to happen to anyone, it's you, because you 18 00:01:00,160 --> 00:01:03,880 Speaker 1: can never just do things normally in your family. No, 19 00:01:04,240 --> 00:01:08,040 Speaker 1: you're the first first hell yeah, and they're identical, so 20 00:01:08,160 --> 00:01:09,560 Speaker 1: I don't know the gender, but it's going to be 21 00:01:09,560 --> 00:01:12,800 Speaker 1: either two girls or two boys, but yeah, identical twins. 22 00:01:12,920 --> 00:01:13,640 Speaker 4: Very exciting. 23 00:01:13,800 --> 00:01:15,679 Speaker 2: Thank you, and we've got you on today because we're 24 00:01:15,680 --> 00:01:16,960 Speaker 2: going to talk about how. 25 00:01:16,800 --> 00:01:19,560 Speaker 1: To get over a mental rut. Yes, which I. 26 00:01:19,600 --> 00:01:21,800 Speaker 2: Think is relevant at any time of the year, but 27 00:01:22,360 --> 00:01:24,880 Speaker 2: you know, in the middle sort of like later part 28 00:01:24,880 --> 00:01:27,720 Speaker 2: of the year. I do think that's when people need 29 00:01:27,760 --> 00:01:30,399 Speaker 2: this advice. Yeah, but before we get into it, we 30 00:01:30,480 --> 00:01:32,160 Speaker 2: love to start with our life lesson of the week, 31 00:01:32,520 --> 00:01:33,880 Speaker 2: So would you like to kick us. 32 00:01:33,760 --> 00:01:38,720 Speaker 1: Off life Lesson of the week? I've actually just moved homes, 33 00:01:39,200 --> 00:01:45,040 Speaker 1: so I think in a good way. Just get better 34 00:01:45,080 --> 00:01:48,240 Speaker 1: at managing your expectations in a good way. So it's 35 00:01:48,520 --> 00:01:50,040 Speaker 1: it's not to say I'm not going to be able 36 00:01:50,120 --> 00:01:52,760 Speaker 1: to do this, but sometimes it's really helpful for your 37 00:01:52,760 --> 00:01:55,120 Speaker 1: mental health to just push the gold post a little 38 00:01:55,120 --> 00:01:58,000 Speaker 1: bit further, because I think all of us, like especially 39 00:01:58,000 --> 00:02:01,160 Speaker 1: with the move and like pregnant million things. I was like, 40 00:02:01,200 --> 00:02:03,600 Speaker 1: by the end of the week, I'm settled, everything's unpacked, 41 00:02:03,640 --> 00:02:05,840 Speaker 1: everything's done. I'm not living in this chaos. I'm not. 42 00:02:05,880 --> 00:02:08,480 Speaker 1: And it's two weeks in now and we're probably ninety 43 00:02:08,480 --> 00:02:11,600 Speaker 1: percent there. And the first few days I was just 44 00:02:11,720 --> 00:02:13,680 Speaker 1: letting it get to me because I was like, I 45 00:02:13,800 --> 00:02:16,080 Speaker 1: just want to be organized. I need to just focus 46 00:02:16,080 --> 00:02:17,720 Speaker 1: on my work, and I haven't done that for weeks. 47 00:02:18,200 --> 00:02:19,840 Speaker 1: And then I think just saying like what didn't I 48 00:02:19,880 --> 00:02:23,120 Speaker 1: add one more week to the timeline, stretch it out 49 00:02:23,200 --> 00:02:25,960 Speaker 1: less each day, but then you're more likely to actually 50 00:02:25,960 --> 00:02:28,000 Speaker 1: get it done because if you do, like, I'm the 51 00:02:28,040 --> 00:02:30,080 Speaker 1: coin of to do list, but sometimes that list is 52 00:02:30,160 --> 00:02:32,280 Speaker 1: way too long for the day. Yeah, and then instead 53 00:02:32,280 --> 00:02:34,639 Speaker 1: of feeling accomplished because you've ticked off half of it, 54 00:02:34,960 --> 00:02:37,520 Speaker 1: you actually feel like you haven't done anything because you're like, oh, 55 00:02:37,600 --> 00:02:39,720 Speaker 1: look how much I haven't done. So it's like, what 56 00:02:39,800 --> 00:02:42,240 Speaker 1: if I did less every day, but make it so achievable. 57 00:02:42,240 --> 00:02:44,079 Speaker 1: By the end of like two weeks instead of one, 58 00:02:44,280 --> 00:02:46,280 Speaker 1: I actually feel like I did everything I wanted to do. 59 00:02:46,520 --> 00:02:49,480 Speaker 1: I feel really good, and then you're more optimistic about 60 00:02:49,520 --> 00:02:52,840 Speaker 1: what you can achieve moving forward. That would be the lesson. 61 00:02:53,160 --> 00:02:55,320 Speaker 2: Yeah, that's a very good one because a lot of 62 00:02:55,360 --> 00:02:57,920 Speaker 2: the time those deadlines we set are literally just for 63 00:02:57,960 --> 00:03:01,240 Speaker 2: ourselves if it doesn't impact anybody else. 64 00:03:01,280 --> 00:03:03,600 Speaker 1: So yes, you can move it. You can move it. 65 00:03:03,680 --> 00:03:08,480 Speaker 1: The reminder of free will is wild shit. They can 66 00:03:08,960 --> 00:03:12,119 Speaker 1: for like such a failure like I said this, Yeah, no, 67 00:03:12,320 --> 00:03:15,400 Speaker 1: it was an arbitrary we made it up. Yeah, exactly. 68 00:03:15,880 --> 00:03:20,280 Speaker 1: This is all pretend my life. Lesson of the week 69 00:03:20,720 --> 00:03:22,600 Speaker 1: is to go on a weekend away. 70 00:03:23,160 --> 00:03:25,959 Speaker 2: So obviously, I know, we just I just got back 71 00:03:25,960 --> 00:03:29,760 Speaker 2: from six weeks away long but at the time of recording, 72 00:03:29,800 --> 00:03:32,560 Speaker 2: I just went to the Hunter Valley with my partner 73 00:03:33,120 --> 00:03:36,480 Speaker 2: and we went to the Hunter Valley Resort and farm 74 00:03:37,120 --> 00:03:40,960 Speaker 2: and literally took two hours to get there, like so 75 00:03:40,960 --> 00:03:44,520 Speaker 2: so doable, so easy, and it was truly just like 76 00:03:45,000 --> 00:03:48,440 Speaker 2: the nicest weekend ever. We went horse riding, we went 77 00:03:48,480 --> 00:03:51,040 Speaker 2: and did like the most beautiful like wine tour where 78 00:03:51,040 --> 00:03:53,600 Speaker 2: we actually went to like a distillery as well and 79 00:03:53,680 --> 00:03:57,720 Speaker 2: tried like different flavors of like vodka and gin and stuff, 80 00:03:57,760 --> 00:04:01,200 Speaker 2: and just we also did archery. Like it was just 81 00:04:01,400 --> 00:04:04,400 Speaker 2: so much fun to get out of Sydney and just 82 00:04:04,480 --> 00:04:08,040 Speaker 2: do like really fun little nerdy activities that I like 83 00:04:08,160 --> 00:04:12,280 Speaker 2: literally lived my dream like went horse, writing, archery, drinking wine. 84 00:04:12,200 --> 00:04:14,960 Speaker 1: Ye, I was like, am I in a fantasy book? Yes, yes, 85 00:04:15,080 --> 00:04:17,440 Speaker 1: yes I am. Yeah, that's the whole I was living 86 00:04:17,480 --> 00:04:18,680 Speaker 1: my fantasy. 87 00:04:18,960 --> 00:04:19,800 Speaker 2: I love that. 88 00:04:19,920 --> 00:04:24,400 Speaker 1: Yeah. So that's my life lesson slash obsession go away 89 00:04:24,440 --> 00:04:24,960 Speaker 1: for a weekend. 90 00:04:25,279 --> 00:04:26,240 Speaker 4: Yeah it's a good one. 91 00:04:26,320 --> 00:04:26,640 Speaker 1: Okay. 92 00:04:26,720 --> 00:04:29,200 Speaker 2: My life lesson of the week is I saw an 93 00:04:29,360 --> 00:04:33,719 Speaker 2: article from The Cut and apparently our attention spans have 94 00:04:33,880 --> 00:04:35,719 Speaker 2: decreased by sixty eight. 95 00:04:35,560 --> 00:04:37,560 Speaker 4: Percent in the last twenty years. 96 00:04:37,839 --> 00:04:41,239 Speaker 1: Yeah, no, I wouldn't not shocked. That's a lot. 97 00:04:41,360 --> 00:04:44,120 Speaker 4: That's a lot of decades. 98 00:04:44,240 --> 00:04:46,680 Speaker 2: Like, so what did it start at and what did 99 00:04:46,680 --> 00:04:49,960 Speaker 2: it what's it ended at? Okay, So twenty years ago, 100 00:04:50,279 --> 00:04:52,560 Speaker 2: the average amount of time an adult could focus on 101 00:04:52,600 --> 00:04:57,240 Speaker 2: a screen without interruption was one hundred and fifty seconds. Okay, 102 00:04:57,760 --> 00:05:00,280 Speaker 2: so that's like a little bit over too, two and 103 00:05:00,279 --> 00:05:04,240 Speaker 2: a half minutes. Yeah, yeah, And then in twenty twelve 104 00:05:04,520 --> 00:05:08,679 Speaker 2: it had dropped down to seventy five seconds, and then 105 00:05:09,080 --> 00:05:12,799 Speaker 2: between twenty fifteen and twenty twenty one that has dropped 106 00:05:12,839 --> 00:05:15,240 Speaker 2: down to forty seven seconds. 107 00:05:15,520 --> 00:05:17,520 Speaker 4: Well yeah, and. 108 00:05:17,600 --> 00:05:20,400 Speaker 2: The most recent stat is from twenty twenty one. And 109 00:05:20,440 --> 00:05:24,120 Speaker 2: I can only imagine how much just dropped further because 110 00:05:24,200 --> 00:05:27,960 Speaker 2: our use of apps like TikTok has only increased. 111 00:05:28,200 --> 00:05:29,480 Speaker 1: Well, TikTok's five years. 112 00:05:29,520 --> 00:05:32,279 Speaker 2: TikTok really kind of had its boom in twenty twenty. 113 00:05:32,360 --> 00:05:34,560 Speaker 2: So TikTok had only been around for one year in 114 00:05:34,600 --> 00:05:39,159 Speaker 2: twenty twenty one. So given that we've now had five years, 115 00:05:39,520 --> 00:05:41,240 Speaker 2: I wonder when they're going to do the next report. 116 00:05:41,320 --> 00:05:44,000 Speaker 1: Okay, I know we need to know. I don't want 117 00:05:44,040 --> 00:05:47,360 Speaker 1: to know. I don't want to know. That's right, it's 118 00:05:47,360 --> 00:05:51,279 Speaker 1: conditioning it. It can recondition yourself to yeah, focus exactly. 119 00:05:51,440 --> 00:05:54,000 Speaker 2: I think it will bounce back because I think we 120 00:05:54,040 --> 00:05:57,400 Speaker 2: are seeing the rise of long form content, especially with YouTube. 121 00:05:57,400 --> 00:05:59,640 Speaker 2: But I thought it was interesting to bring to today's 122 00:05:59,680 --> 00:06:02,120 Speaker 2: episode given the topic, because I know that we will 123 00:06:02,160 --> 00:06:04,919 Speaker 2: be covering some of these things and how to quieten 124 00:06:05,160 --> 00:06:08,919 Speaker 2: our brains exactly. Yeah, little seguey, if you will love it, 125 00:06:09,120 --> 00:06:16,040 Speaker 2: just jump into the episode. All right, Okay, let's talk 126 00:06:16,120 --> 00:06:20,000 Speaker 2: signs of a mental rut first, because I love this term, 127 00:06:20,040 --> 00:06:21,359 Speaker 2: but it's very open. 128 00:06:21,640 --> 00:06:24,440 Speaker 1: Yeah, right, what is a mental rut? So it comes 129 00:06:24,480 --> 00:06:28,039 Speaker 1: in many ways, obviously depending on the individual, but basically 130 00:06:28,120 --> 00:06:31,960 Speaker 1: it's this feeling of kind of total stagnation. You're still 131 00:06:32,000 --> 00:06:34,200 Speaker 1: like doing the things that you have to do, Like 132 00:06:34,200 --> 00:06:36,240 Speaker 1: you're going through life, doing what you need to be doing, 133 00:06:36,279 --> 00:06:38,880 Speaker 1: You're going to work, you're doing whatever, but you're feeling 134 00:06:39,000 --> 00:06:42,560 Speaker 1: like I'm not making any progress. I'm not feeling excited 135 00:06:42,600 --> 00:06:45,359 Speaker 1: about things. I'm not feeling motivated about goals that I 136 00:06:45,440 --> 00:06:47,560 Speaker 1: was actually really motivated maybe at the start of the 137 00:06:47,640 --> 00:06:49,480 Speaker 1: year or at the start of the you know, whenever. 138 00:06:49,920 --> 00:06:53,720 Speaker 1: So you feel like it's not like a really sad feeling, 139 00:06:53,760 --> 00:06:55,200 Speaker 1: but it's kind of like you feel like there's a 140 00:06:55,240 --> 00:06:57,560 Speaker 1: weight on you. Yeah, and you just don't feel light 141 00:06:57,720 --> 00:06:59,479 Speaker 1: and excited. When you wake up in the morning, it's 142 00:06:59,480 --> 00:07:01,839 Speaker 1: like here we go. Oh again, It's that kind of feeling. 143 00:07:01,920 --> 00:07:05,000 Speaker 1: You wake up and you're like, oh, dragging yourself exactly. 144 00:07:05,160 --> 00:07:07,279 Speaker 1: So everything feels a little bit more mundane. 145 00:07:07,279 --> 00:07:10,080 Speaker 2: Because I want to kind of differentiate between a mental 146 00:07:10,160 --> 00:07:12,240 Speaker 2: right versus depression. 147 00:07:11,800 --> 00:07:15,720 Speaker 1: Yes, exactly. So depression is like definitely more sad thoughts. 148 00:07:16,120 --> 00:07:20,160 Speaker 1: Depression is also comes with something called anadonia, which is like, 149 00:07:20,560 --> 00:07:23,920 Speaker 1: you know, just absolutely no interest in doing anything new 150 00:07:23,960 --> 00:07:27,000 Speaker 1: and exciting, and whereas with the mental rut, you just 151 00:07:27,080 --> 00:07:29,560 Speaker 1: kind of feel a little bit stuck. You feel like, 152 00:07:29,920 --> 00:07:32,440 Speaker 1: I know I can feel good, but it's just not 153 00:07:32,680 --> 00:07:34,680 Speaker 1: that accessible to you right now. I know, I can 154 00:07:34,720 --> 00:07:38,240 Speaker 1: feel excited about this thing. You know, you think you 155 00:07:38,320 --> 00:07:40,360 Speaker 1: still have ideas to do things. I am going to 156 00:07:40,400 --> 00:07:41,840 Speaker 1: start that thing, but then you get home and you 157 00:07:41,920 --> 00:07:44,320 Speaker 1: end up sitting on the catch for hours and you're 158 00:07:44,360 --> 00:07:47,679 Speaker 1: not actioning these things. You're more just generally a little 159 00:07:47,680 --> 00:07:50,679 Speaker 1: bit more fatigued as well, Like you just find that 160 00:07:50,680 --> 00:07:53,640 Speaker 1: that energy just doesn't feel there. Not always, but most 161 00:07:53,680 --> 00:07:55,880 Speaker 1: people feel this in winter. But it's kind of like 162 00:07:55,920 --> 00:07:58,960 Speaker 1: you just fall into this pattern where you're like, I 163 00:07:59,120 --> 00:08:01,000 Speaker 1: need something to shake me up, to pull me out 164 00:08:01,000 --> 00:08:02,080 Speaker 1: of it. That's why a lot of people go on 165 00:08:02,120 --> 00:08:04,200 Speaker 1: holidays because they're like, pull me out of this thing, 166 00:08:04,240 --> 00:08:05,840 Speaker 1: shake me out of this thing, because I need to 167 00:08:05,880 --> 00:08:07,640 Speaker 1: like change what I'm doing because it's not working for 168 00:08:07,680 --> 00:08:10,080 Speaker 1: me right now. Whereas depression is a lot, it's a lot, 169 00:08:10,520 --> 00:08:13,760 Speaker 1: it comes with much heavier thoughts. You know, it's more 170 00:08:13,880 --> 00:08:16,880 Speaker 1: about your emotions and how you're processing your emotions and 171 00:08:16,920 --> 00:08:17,360 Speaker 1: things like that. 172 00:08:17,600 --> 00:08:20,760 Speaker 2: What are some common signs that you're experiencing a mental 173 00:08:20,880 --> 00:08:23,720 Speaker 2: right in your twenties, thirties and beyond. 174 00:08:24,200 --> 00:08:26,520 Speaker 1: Another good thing to know about a mental rut is 175 00:08:27,080 --> 00:08:31,480 Speaker 1: to identify the contrast. So if you're someone that's listening 176 00:08:31,520 --> 00:08:33,680 Speaker 1: to this saying, but I've always felt that way my 177 00:08:33,960 --> 00:08:36,600 Speaker 1: entire life, then maybe there's something deeper going on. If 178 00:08:36,600 --> 00:08:39,480 Speaker 1: you're someone that's never gotten excited about things or never 179 00:08:40,040 --> 00:08:42,720 Speaker 1: been able to be motivated and setting gold, the difference 180 00:08:42,720 --> 00:08:45,720 Speaker 1: with the rut is where you have that contrast where 181 00:08:45,720 --> 00:08:49,160 Speaker 1: you're like, no, like I can set goals. I can 182 00:08:49,200 --> 00:08:52,080 Speaker 1: get excited about things I can't start on, you know, 183 00:08:52,120 --> 00:08:53,840 Speaker 1: whether it's going to I'm going to go to ho 184 00:08:53,960 --> 00:08:56,480 Speaker 1: yoga three times a week and I'm doing it and 185 00:08:56,520 --> 00:08:58,280 Speaker 1: I'm feeling really good, and then I dropped, you know, 186 00:08:58,320 --> 00:09:00,199 Speaker 1: I dropped the ball and I'm not doing that. I'm 187 00:09:00,240 --> 00:09:02,599 Speaker 1: not working on this little business or my podcast or 188 00:09:02,640 --> 00:09:04,199 Speaker 1: the book that I want to write, all these things. 189 00:09:04,559 --> 00:09:07,800 Speaker 1: So I think it's really identifying where the shift has 190 00:09:07,840 --> 00:09:12,320 Speaker 1: happened and why has that shift happened, And it ultimately 191 00:09:12,320 --> 00:09:14,560 Speaker 1: comes down to overwhelm. That's why we get into a 192 00:09:14,559 --> 00:09:16,280 Speaker 1: bit of a rut. It's kind of like what we're 193 00:09:16,320 --> 00:09:18,160 Speaker 1: talking about the start of the episode, like making that 194 00:09:18,200 --> 00:09:19,840 Speaker 1: to do this a bit too big, Yeah, putting too 195 00:09:19,880 --> 00:09:21,800 Speaker 1: much on your plate, and then on top of that, 196 00:09:21,880 --> 00:09:24,920 Speaker 1: leaning into all these like massive distractors in our life 197 00:09:25,000 --> 00:09:28,400 Speaker 1: that are constantly pulling our attention, like you're saying, like things, 198 00:09:28,440 --> 00:09:30,640 Speaker 1: whether it's big things or little things, and then we 199 00:09:30,840 --> 00:09:34,280 Speaker 1: end up thinking, right, so I'm spread so thin that 200 00:09:34,360 --> 00:09:36,000 Speaker 1: now I'm just going to bring it back to do 201 00:09:36,080 --> 00:09:38,080 Speaker 1: the bare minimum that I have to do. And when 202 00:09:38,080 --> 00:09:40,960 Speaker 1: we do the bare minimum, it always we think we're 203 00:09:41,000 --> 00:09:43,840 Speaker 1: doing the important things, but we're just doing kind of 204 00:09:43,920 --> 00:09:46,280 Speaker 1: like what we deem to be the urgent, necessary things, 205 00:09:46,280 --> 00:09:50,560 Speaker 1: but they're not necessarily important. Like obviously, yes, work, you've 206 00:09:50,559 --> 00:09:52,760 Speaker 1: got to pay your rent, you know, all of these things. 207 00:09:52,800 --> 00:09:57,520 Speaker 1: But we sometimes will prioritize quote unquote urgent things. I've 208 00:09:57,520 --> 00:09:58,880 Speaker 1: got to get to all my emails. I've got to 209 00:09:58,880 --> 00:10:01,080 Speaker 1: reply to all these people, I've got to all this stuff. 210 00:10:01,320 --> 00:10:04,280 Speaker 1: But then what's actually important is what's going to give 211 00:10:04,280 --> 00:10:07,400 Speaker 1: me happiness, consistent happiness, you know, what's going to be 212 00:10:07,440 --> 00:10:10,120 Speaker 1: fulfilling consistently, And that's the first thing to go. That's 213 00:10:10,160 --> 00:10:11,800 Speaker 1: the thing that we deem as a luxury. So it's 214 00:10:11,800 --> 00:10:13,640 Speaker 1: the first thing to go. It's you know, working on 215 00:10:13,679 --> 00:10:16,240 Speaker 1: the goals. It's giving myself that time to meditate, it's 216 00:10:16,920 --> 00:10:18,720 Speaker 1: going for that hot goal walk. It's all these things 217 00:10:18,720 --> 00:10:22,240 Speaker 1: that actually are crucial, but we're like, oh, it's a luxury. 218 00:10:22,480 --> 00:10:24,400 Speaker 1: So then that's where you see the contrast. You know, 219 00:10:24,440 --> 00:10:26,920 Speaker 1: a few months later, you've been overwhelmed, you've gotten rid 220 00:10:26,960 --> 00:10:29,440 Speaker 1: of all these quote unquote luxuries, and then you're in 221 00:10:29,480 --> 00:10:32,200 Speaker 1: this rut where you're like, I'm not as excited anymore. 222 00:10:32,400 --> 00:10:34,120 Speaker 1: I don't wake up excited. 223 00:10:34,200 --> 00:10:39,559 Speaker 2: I wake up like it's like, yeah, it's another dollar 224 00:10:39,840 --> 00:10:40,400 Speaker 2: of passion. 225 00:10:40,760 --> 00:10:43,400 Speaker 1: It is, it is, it is, And the knowledge that 226 00:10:43,480 --> 00:10:46,040 Speaker 1: it can be there. Yeah, the knowledge it's like, I know, 227 00:10:46,160 --> 00:10:49,000 Speaker 1: I can feel this way. And so that's the difference 228 00:10:49,000 --> 00:10:50,840 Speaker 1: with the rut. So for those of you listening saying 229 00:10:50,880 --> 00:10:52,760 Speaker 1: I've never felt that way, then I'd look a little 230 00:10:52,760 --> 00:10:57,240 Speaker 1: bit deeper. That's probably something more like anadonio depressive symptoms maybe, 231 00:10:57,640 --> 00:11:01,800 Speaker 1: Whereas the difference with being in a rut has to 232 00:11:01,800 --> 00:11:04,319 Speaker 1: do with, you know, it's definitely something that you're capable 233 00:11:04,360 --> 00:11:07,920 Speaker 1: of having this, you know, feeling great, feeling energized, feeling 234 00:11:07,960 --> 00:11:11,439 Speaker 1: like you're sleeping well, you're waking well, versus I'm now 235 00:11:11,440 --> 00:11:13,640 Speaker 1: in this rut. Yeah, I think it's interesting. 236 00:11:13,679 --> 00:11:18,040 Speaker 2: And I've heard you use the phrase functional freeze before. Yes, 237 00:11:18,160 --> 00:11:20,640 Speaker 2: So is this what you're describing, because I think a 238 00:11:20,640 --> 00:11:23,200 Speaker 2: lot of people would look at what they do day 239 00:11:23,240 --> 00:11:25,040 Speaker 2: to day, week to week and be like, I'm a 240 00:11:25,160 --> 00:11:26,240 Speaker 2: very productive person. 241 00:11:26,640 --> 00:11:28,200 Speaker 4: I have a lot on my plate. I'm not in 242 00:11:28,240 --> 00:11:32,880 Speaker 4: a rut. I'm just busy. But we're talking about passion here, 243 00:11:33,040 --> 00:11:34,720 Speaker 4: not just to do exactly. 244 00:11:34,760 --> 00:11:37,160 Speaker 1: So can you talk us through what is functional free totally. 245 00:11:37,200 --> 00:11:40,360 Speaker 1: So functional freeze is kind of it's different to you know, 246 00:11:40,400 --> 00:11:44,080 Speaker 1: when we talk about your flight or fight or freeze response, 247 00:11:44,679 --> 00:11:47,560 Speaker 1: that kind of freeze is extremely not functional. It's like 248 00:11:48,000 --> 00:11:50,640 Speaker 1: it's kind of a fear response or a trauma response, 249 00:11:50,679 --> 00:11:52,800 Speaker 1: and it's like, I can't do anything. I can't do anything. 250 00:11:52,960 --> 00:11:57,000 Speaker 1: A functional freeze is where we are so overwhelmed, but 251 00:11:57,120 --> 00:12:00,319 Speaker 1: there is still the ability to function. It's kind of 252 00:12:00,320 --> 00:12:02,480 Speaker 1: when people talk about, like the analogy I like to 253 00:12:02,559 --> 00:12:06,360 Speaker 1: use as a functioning alcoholic, Right, so, an alcoholic who 254 00:12:06,400 --> 00:12:10,520 Speaker 1: is functioning still goes to work, they still present well, 255 00:12:10,559 --> 00:12:14,760 Speaker 1: they shower, they smell like, they look put together. But 256 00:12:15,440 --> 00:12:17,480 Speaker 1: under the surface, just if you scrape on the surface, 257 00:12:17,559 --> 00:12:20,240 Speaker 1: they are an alcoholic and they can't live their normal 258 00:12:20,280 --> 00:12:24,959 Speaker 1: life without depending on this substance. So with a functional phraeze, 259 00:12:25,000 --> 00:12:28,360 Speaker 1: it's kind of we are so overwhelmed that we're not 260 00:12:28,800 --> 00:12:32,280 Speaker 1: processing things properly. We're not as focused, we're not as engaged, 261 00:12:32,520 --> 00:12:35,360 Speaker 1: but we're still able to work to do all the 262 00:12:35,400 --> 00:12:38,280 Speaker 1: necessary things. But the other difference with the functional freeze 263 00:12:38,280 --> 00:12:40,720 Speaker 1: is we will only take action when we have to. 264 00:12:40,880 --> 00:12:42,800 Speaker 1: So it's the kind of I'm waking up in the 265 00:12:42,800 --> 00:12:45,320 Speaker 1: morning but I'm going to stay in bed until the 266 00:12:45,520 --> 00:12:49,079 Speaker 1: latest point possible, Like I will be late if I 267 00:12:49,120 --> 00:12:51,839 Speaker 1: don't get up at this time. That's functional phrase. It's 268 00:12:51,960 --> 00:12:54,840 Speaker 1: kind of like, Okay, now I'm finally home, and I'll 269 00:12:54,880 --> 00:12:58,000 Speaker 1: just collapse until i have to eat. Now, I'll get 270 00:12:58,080 --> 00:12:59,560 Speaker 1: up and go and I'll eat something, but I'll do 271 00:12:59,640 --> 00:13:00,320 Speaker 1: the bed minimum. 272 00:13:00,600 --> 00:13:03,680 Speaker 4: So how do we defrost the functional phrase? 273 00:13:04,400 --> 00:13:06,800 Speaker 2: Slay loved that. 274 00:13:07,559 --> 00:13:09,400 Speaker 1: There's a few things you can do. Actually, there's a 275 00:13:09,520 --> 00:13:11,319 Speaker 1: there's a bunch of things we can do. The first 276 00:13:11,400 --> 00:13:15,719 Speaker 1: one is to pay attention to well, look, you want 277 00:13:15,760 --> 00:13:18,400 Speaker 1: to tackle it from the physical and also from the emotional. 278 00:13:18,920 --> 00:13:21,400 Speaker 1: So physically you have to look at it from like 279 00:13:21,679 --> 00:13:25,480 Speaker 1: your brain health perspective, like what does your sleep actually 280 00:13:25,480 --> 00:13:28,600 Speaker 1: look like? What does your downtime actually look like? What 281 00:13:28,679 --> 00:13:31,319 Speaker 1: does you like are you hydrating your brain? Like really 282 00:13:31,360 --> 00:13:34,800 Speaker 1: basic things. Like one thing that I've started like pushing 283 00:13:34,840 --> 00:13:36,679 Speaker 1: to my audience a lot, is like, are you actually 284 00:13:36,760 --> 00:13:38,360 Speaker 1: hydrating your brain when you wake up in the morning. 285 00:13:38,400 --> 00:13:41,040 Speaker 1: It's so basic and it will give you so much energy, 286 00:13:41,080 --> 00:13:43,000 Speaker 1: so much focus. It will make you feel better. And 287 00:13:43,040 --> 00:13:46,160 Speaker 1: it's just instead of not only drinking water will wake 288 00:13:46,240 --> 00:13:48,680 Speaker 1: up because we'll reach for coffee, which love so much, 289 00:13:48,800 --> 00:13:52,200 Speaker 1: love our coffee, but water first. Put electrolytes in there, 290 00:13:52,240 --> 00:13:55,040 Speaker 1: Put some potassium, put some vagnesium in there. It's a 291 00:13:55,040 --> 00:13:58,360 Speaker 1: game change because when we're asleep, the brain is working 292 00:13:59,040 --> 00:14:01,920 Speaker 1: so much. It's not resting. It's kind of it's doing 293 00:14:01,920 --> 00:14:04,439 Speaker 1: the repair, it's doing the recovery. It's flushing at all 294 00:14:04,440 --> 00:14:07,200 Speaker 1: this cerebral spinal fluid like four times over when you're sleeping, 295 00:14:07,480 --> 00:14:09,959 Speaker 1: so it's really active, just in a different way. So 296 00:14:10,080 --> 00:14:12,520 Speaker 1: I would lean towards more like you know those dissolvable 297 00:14:12,559 --> 00:14:14,480 Speaker 1: tablets and things like that that you can just put 298 00:14:14,520 --> 00:14:16,120 Speaker 1: in your water. You know, you buy them from any 299 00:14:16,160 --> 00:14:19,040 Speaker 1: pharmacy and they taste like berries or orange or whatever. 300 00:14:19,440 --> 00:14:22,160 Speaker 1: But it's just make sure it's got potassium, magnesium, a 301 00:14:22,240 --> 00:14:24,600 Speaker 1: bit of sodium, and they're kind of the main things 302 00:14:24,640 --> 00:14:29,080 Speaker 1: that help neurotransmitters kind of like yeah, like communicate and 303 00:14:29,160 --> 00:14:31,800 Speaker 1: you know, action potentials within the brain and things like that. 304 00:14:31,960 --> 00:14:35,600 Speaker 1: So something so simple, it's like this is a very cheap, 305 00:14:35,760 --> 00:14:37,720 Speaker 1: very accessible thing to like, that's how to start my 306 00:14:37,760 --> 00:14:39,880 Speaker 1: Morning's electrolyzed. So now I'm feeling attle bit more alert, 307 00:14:39,920 --> 00:14:43,120 Speaker 1: I'm feeling awake. A huge problem is we're tired. So 308 00:14:43,160 --> 00:14:46,320 Speaker 1: that's one thing. Another thing is look at how you 309 00:14:46,360 --> 00:14:49,920 Speaker 1: are resting, because when we you know, if we go 310 00:14:50,040 --> 00:14:53,360 Speaker 1: home in the afternoon and we doom scroll, we're like, oh, 311 00:14:53,360 --> 00:14:56,880 Speaker 1: but I'm resting, I'm tired, I'm resting. But that's you're 312 00:14:56,880 --> 00:15:01,880 Speaker 1: physically resting, but you're not emotionally resting, you know, So 313 00:15:01,920 --> 00:15:05,120 Speaker 1: it's very I'm still draining, I'm still I'm staring, my 314 00:15:05,120 --> 00:15:09,360 Speaker 1: my visual systems working in overdrive. My emotion's going up, down, updown. 315 00:15:09,400 --> 00:15:11,920 Speaker 1: I'm riding the wave with all these videos that I'm watching, 316 00:15:12,040 --> 00:15:15,520 Speaker 1: I'm reading the comments. We're not rested after doing that. 317 00:15:15,600 --> 00:15:19,080 Speaker 1: So yes, scroll, but have you know I'm going to 318 00:15:19,120 --> 00:15:21,560 Speaker 1: scroll if I'm standing up, but then the moment I 319 00:15:21,600 --> 00:15:23,880 Speaker 1: sit down, it's when I grab a book. So that way, 320 00:15:23,920 --> 00:15:25,640 Speaker 1: it's like little things like that, Oh my god, I 321 00:15:25,640 --> 00:15:26,880 Speaker 1: would never scroll. 322 00:15:29,960 --> 00:15:33,960 Speaker 2: Exactly because it's actually active participation. 323 00:15:34,240 --> 00:15:36,840 Speaker 1: That's right, that's right. You don't really want that. 324 00:15:36,920 --> 00:15:38,920 Speaker 2: It's kind of like you get like if it addicted 325 00:15:39,000 --> 00:15:41,880 Speaker 2: to the fact that it turns your brain off, but 326 00:15:41,920 --> 00:15:44,480 Speaker 2: it's not really exactly exactly. 327 00:15:44,760 --> 00:15:47,520 Speaker 1: And interestingly, there was this study that was done on 328 00:15:48,360 --> 00:15:51,080 Speaker 1: the use of social media and how it impacts our 329 00:15:51,600 --> 00:15:54,360 Speaker 1: memory and our attention the following day. So the more 330 00:15:54,400 --> 00:15:57,680 Speaker 1: you use social media the day prior, the more it's 331 00:15:57,680 --> 00:16:02,440 Speaker 1: going to impact negatively impact your memory, your attention. But interestingly, 332 00:16:03,160 --> 00:16:06,560 Speaker 1: if you if it's passive consumption, that's where it really 333 00:16:06,560 --> 00:16:08,840 Speaker 1: negatively impacts. So if it's just I'm sitting here scroll, 334 00:16:09,600 --> 00:16:13,880 Speaker 1: but if it's active, it's way less likely to negatively impact. 335 00:16:13,920 --> 00:16:17,040 Speaker 1: So if I'm replying to people, if I'm reading a 336 00:16:17,080 --> 00:16:20,400 Speaker 1: message that someone sent me, if I'm actively posting something, 337 00:16:20,840 --> 00:16:24,760 Speaker 1: that is more you're more engaged, and that's less likely 338 00:16:24,800 --> 00:16:27,880 Speaker 1: to negatively impact these factors the following day. So it's 339 00:16:27,960 --> 00:16:30,320 Speaker 1: kind of like, still use social media, but think, how 340 00:16:30,360 --> 00:16:32,280 Speaker 1: can I be a bit smarter about how I'm using 341 00:16:32,280 --> 00:16:34,040 Speaker 1: social media. Maybe I'll on this scroll for ten minutes 342 00:16:34,040 --> 00:16:36,200 Speaker 1: and the rest has to be replying to Dan's you know, 343 00:16:36,240 --> 00:16:38,360 Speaker 1: but la la lah, and then I'm off and then 344 00:16:38,400 --> 00:16:41,200 Speaker 1: maybe three hours later I can revisit, have another little scroll, 345 00:16:41,600 --> 00:16:44,280 Speaker 1: things like that, and even find like pockets that work 346 00:16:44,320 --> 00:16:45,920 Speaker 1: for you. So it's like for me, I think what 347 00:16:46,040 --> 00:16:48,480 Speaker 1: really helps with that is I won't get onto social 348 00:16:48,600 --> 00:16:51,120 Speaker 1: media for the first minimum one hour, but maybe two 349 00:16:51,160 --> 00:16:53,280 Speaker 1: hours of the day, So already you're in the zone. 350 00:16:53,320 --> 00:16:54,960 Speaker 1: You're feeling good by the time I pick up my phone, 351 00:16:55,000 --> 00:16:56,640 Speaker 1: I don't want to sit and scroll forever. I'm like, 352 00:16:56,880 --> 00:16:59,080 Speaker 1: quick little, but I'm already in a great mood, so 353 00:16:59,160 --> 00:17:01,160 Speaker 1: I don't need to on that to make me feel 354 00:17:01,400 --> 00:17:04,080 Speaker 1: like I'm in a good mood. And then, yeah, are 355 00:17:04,119 --> 00:17:06,680 Speaker 1: there any other loops that keep us in a rut? So, like, 356 00:17:06,760 --> 00:17:10,639 Speaker 1: obviously doom scrolling is one of them. Yes, yes, Another 357 00:17:10,680 --> 00:17:12,280 Speaker 1: thing that definitely keeps us in a rut is like 358 00:17:12,520 --> 00:17:15,600 Speaker 1: not having a good kind of wind down when we 359 00:17:15,680 --> 00:17:17,960 Speaker 1: fall asleep, when we like go to bed, things like that. 360 00:17:18,520 --> 00:17:20,359 Speaker 1: It's really and it's not like you don't have to 361 00:17:20,400 --> 00:17:22,600 Speaker 1: have a crazy routine, Like routines are really great for 362 00:17:22,720 --> 00:17:25,240 Speaker 1: some people, not as great for other people. But it's 363 00:17:25,359 --> 00:17:27,680 Speaker 1: still even if you don't have a routine or a 364 00:17:27,840 --> 00:17:30,080 Speaker 1: set bedtime, it's still, how am I winding down at 365 00:17:30,080 --> 00:17:32,320 Speaker 1: the end of the day? How am I? Actually? You know, 366 00:17:33,160 --> 00:17:35,680 Speaker 1: allowing myself to rest. Rest is everything. If you have 367 00:17:36,000 --> 00:17:41,280 Speaker 1: sound sleep and like, you know, hydrated brain, that's you're 368 00:17:41,320 --> 00:17:44,280 Speaker 1: seventy percent there. It sounds so basic, but it's like 369 00:17:44,400 --> 00:17:48,200 Speaker 1: if I wake up with energy, my mood is completely 370 00:17:48,280 --> 00:17:50,360 Speaker 1: different versus if I wake up tired. If I wake 371 00:17:50,440 --> 00:17:53,280 Speaker 1: up tired, I have a debt. I have a sleep debt. 372 00:17:53,359 --> 00:17:55,800 Speaker 1: I have an energy debt, and I'm always trying to 373 00:17:55,840 --> 00:17:59,160 Speaker 1: replenish that. But if I wake up with a surplus 374 00:17:59,520 --> 00:18:03,080 Speaker 1: of energy, you know, then also how like if you 375 00:18:03,119 --> 00:18:05,720 Speaker 1: look at it from like a neurochemical neurotransmitter perspective, I'm 376 00:18:05,800 --> 00:18:09,240 Speaker 1: well rested, my brain's had an adequate sleep, amount of 377 00:18:09,320 --> 00:18:12,159 Speaker 1: hours I've wound down. I'm not stimulating, stimulating and then 378 00:18:12,200 --> 00:18:15,080 Speaker 1: trying to sleep, but I'm still wired. Then think about it, 379 00:18:15,160 --> 00:18:18,720 Speaker 1: I'm Karma, and because I'm calmer, my thoughts are more 380 00:18:18,840 --> 00:18:21,520 Speaker 1: proactive and not reactive. Then I can start thinking about 381 00:18:21,520 --> 00:18:22,920 Speaker 1: what I want in my life. Then I can actually 382 00:18:22,920 --> 00:18:25,600 Speaker 1: start getting excited about this afternoon. Instead of thinking can't 383 00:18:25,640 --> 00:18:27,520 Speaker 1: wait to get home to you think, oh, what could 384 00:18:27,560 --> 00:18:29,920 Speaker 1: I do this afternoon? What could I something different? Maybe 385 00:18:29,960 --> 00:18:31,840 Speaker 1: I want to go get some ingredients and cook something 386 00:18:31,840 --> 00:18:33,680 Speaker 1: I haven't cooked in a while. Maybe you start having 387 00:18:33,680 --> 00:18:36,160 Speaker 1: all these you start getting excited about some tiny things, 388 00:18:36,400 --> 00:18:37,359 Speaker 1: go onto some archery. 389 00:18:37,520 --> 00:18:42,800 Speaker 2: Yeah, we also have spoken a lot about overstimulation, and 390 00:18:42,920 --> 00:18:45,320 Speaker 2: you have mentioned that as being like a key part 391 00:18:45,560 --> 00:18:46,480 Speaker 2: of a mental right. 392 00:18:46,600 --> 00:18:51,760 Speaker 4: So what is the scientific link between having a cluttered. 393 00:18:51,440 --> 00:18:56,080 Speaker 2: Space, whether that's physical or digital, and feeling like you're 394 00:18:56,080 --> 00:18:56,760 Speaker 2: in a mental. 395 00:18:56,600 --> 00:18:59,920 Speaker 1: Rat So when you're in like yours, when you're surround 396 00:19:00,520 --> 00:19:04,960 Speaker 1: are a shambles, clutter including your email inbox and physical 397 00:19:05,000 --> 00:19:08,920 Speaker 1: clutter and all of that, it is taking up your attention, 398 00:19:09,040 --> 00:19:11,080 Speaker 1: whether you realize it or whether you don't. Whether you're 399 00:19:11,119 --> 00:19:12,920 Speaker 1: someone that's like, oh my god, I'm aware and you're 400 00:19:12,960 --> 00:19:15,840 Speaker 1: naming it and you're constantly talking about it, versus someone 401 00:19:15,880 --> 00:19:19,200 Speaker 1: who's it's always a shambles. Their life is a shit show. 402 00:19:19,240 --> 00:19:23,159 Speaker 1: There's shit everywhere, and they just never really talk about it. 403 00:19:23,720 --> 00:19:29,040 Speaker 1: It always grabs your attention, consciously or unconsciously. So that 404 00:19:29,359 --> 00:19:33,760 Speaker 1: is using up your attentional kind of you know, resources 405 00:19:33,800 --> 00:19:36,600 Speaker 1: for the day. So if I've got laundry piled up 406 00:19:36,640 --> 00:19:38,359 Speaker 1: on the couch and I've got you know, I haven't 407 00:19:38,400 --> 00:19:40,480 Speaker 1: I haven't swept the floors, and I can see there's 408 00:19:40,560 --> 00:19:42,160 Speaker 1: this and the dishes in the sink, and I haven't 409 00:19:42,200 --> 00:19:45,600 Speaker 1: made my bed and my bathroom, I've left everything open 410 00:19:45,680 --> 00:19:50,080 Speaker 1: and there's products everywhere, and that then plays on your mind. 411 00:19:50,280 --> 00:19:52,240 Speaker 1: I come home and the first thing I see is 412 00:19:52,359 --> 00:19:55,040 Speaker 1: clutter disorder. Clutter disorder, and so it's already in the 413 00:19:55,040 --> 00:19:58,240 Speaker 1: back of my so that already starts to accumulate. That 414 00:19:58,320 --> 00:20:02,960 Speaker 1: adds to your overwhelm. A really neat and tidy space, 415 00:20:03,400 --> 00:20:06,520 Speaker 1: you know, streamlined space, less is more, get rid of 416 00:20:06,600 --> 00:20:10,040 Speaker 1: things I'm not using. Sometimes, especially you guys, would probably 417 00:20:10,040 --> 00:20:11,399 Speaker 1: get sent product all the time, and then you end 418 00:20:11,480 --> 00:20:14,040 Speaker 1: up accumulating so much product and then you think, I'm 419 00:20:14,080 --> 00:20:16,320 Speaker 1: better off giving this away or getting rid of this 420 00:20:16,560 --> 00:20:18,600 Speaker 1: that I don't use. So I can look at that 421 00:20:18,720 --> 00:20:21,160 Speaker 1: space and it's just exactly what I needed nothing more, 422 00:20:21,600 --> 00:20:23,480 Speaker 1: you know. And it's not about not having luxuries. Have 423 00:20:23,560 --> 00:20:25,560 Speaker 1: the luxuries, but are they serving you a purpose? You know? 424 00:20:26,080 --> 00:20:28,199 Speaker 1: You know, if my bed is made, not only am 425 00:20:28,240 --> 00:20:31,320 Speaker 1: I having that mini meditation when I'm making the bed 426 00:20:31,359 --> 00:20:33,720 Speaker 1: of just like I'm not being stimulated, I'm just you know, 427 00:20:33,800 --> 00:20:35,840 Speaker 1: you're just setting yourself up for the day. You're setting 428 00:20:35,840 --> 00:20:38,240 Speaker 1: yourself into this rhythm, this pattern. But not only that 429 00:20:38,320 --> 00:20:40,440 Speaker 1: you get home and everything's in order, everything's neat, so 430 00:20:40,600 --> 00:20:43,040 Speaker 1: you're not your eyes and your mind isn't resting on 431 00:20:43,119 --> 00:20:46,680 Speaker 1: oh disordered. It's your karma, your nervous systems a lot calmer. 432 00:20:46,840 --> 00:20:49,440 Speaker 1: Everything just feels a lot better. So I always say, 433 00:20:49,440 --> 00:20:51,840 Speaker 1: if you're in a rut, this is a perfect opportunity 434 00:20:51,920 --> 00:20:54,560 Speaker 1: to look at your space and declutter, declutter your wardrobe, 435 00:20:54,760 --> 00:20:57,760 Speaker 1: and don't don't pull everything out at the same time. 436 00:20:58,359 --> 00:21:01,480 Speaker 1: And then you get sit on the floor, it becomes 437 00:21:01,520 --> 00:21:04,720 Speaker 1: a five day or you get tired at like three 438 00:21:04,760 --> 00:21:06,440 Speaker 1: o'clock and then you look around and you made the 439 00:21:06,440 --> 00:21:09,160 Speaker 1: biggest mass of the biggest this, and then you're even 440 00:21:09,480 --> 00:21:12,280 Speaker 1: sadder than when you began. It's kind of you want 441 00:21:12,320 --> 00:21:14,720 Speaker 1: to target like, you know, maybe one bunch of shelves 442 00:21:14,760 --> 00:21:16,280 Speaker 1: at time or a drawer at a time, but think 443 00:21:16,320 --> 00:21:18,240 Speaker 1: of like this is my project for the week. You know, 444 00:21:18,320 --> 00:21:20,520 Speaker 1: I'm going to get home and just ten minute timer, 445 00:21:20,840 --> 00:21:22,960 Speaker 1: ten minute timer, and I'm just going to go through 446 00:21:23,040 --> 00:21:25,760 Speaker 1: one section off the wardrobe. Ten minutes has gone up. 447 00:21:25,800 --> 00:21:28,280 Speaker 1: That's it. I'm walking away, you know. But I feel accomplished. 448 00:21:28,280 --> 00:21:30,840 Speaker 1: I've done something little. I've done something to like declutter 449 00:21:30,920 --> 00:21:34,800 Speaker 1: my life, and so I feel emotional, like emotionally lighter 450 00:21:35,080 --> 00:21:36,040 Speaker 1: with decluttering. 451 00:21:37,000 --> 00:21:39,720 Speaker 2: Oftentimes we look at it and I do believe we 452 00:21:39,880 --> 00:21:41,960 Speaker 2: know we need to do it, Like we look around, 453 00:21:42,119 --> 00:21:46,600 Speaker 2: especially from my experience when I am overwhelmed, if I'm sad, 454 00:21:46,920 --> 00:21:51,560 Speaker 2: if I'm feeling rut vibes, if you will MySpace immediately 455 00:21:51,640 --> 00:21:52,280 Speaker 2: will reflect that. 456 00:21:52,440 --> 00:21:53,840 Speaker 1: Like if I've had a bad. 457 00:21:53,760 --> 00:21:56,600 Speaker 2: Week from Monday to Friday, on Saturday, I look around 458 00:21:56,680 --> 00:21:57,600 Speaker 2: and I'm like, fuck. 459 00:21:57,520 --> 00:22:00,199 Speaker 1: My fucking life. Yeah, Like my apartment will be a bomb, right. 460 00:22:00,359 --> 00:22:01,640 Speaker 4: The apartment looks like the brain. 461 00:22:01,760 --> 00:22:04,200 Speaker 1: The apartment reflects how you're feeling. 462 00:22:04,520 --> 00:22:06,240 Speaker 2: A lot of the times, it's like, I know I 463 00:22:06,440 --> 00:22:09,040 Speaker 2: need to do it, but because I'm feeling overwhelmed, because 464 00:22:09,080 --> 00:22:11,960 Speaker 2: i feel like I'm gonna rute, starting that thing is 465 00:22:12,080 --> 00:22:14,600 Speaker 2: often really hard, and I think that's one of the 466 00:22:14,680 --> 00:22:15,480 Speaker 2: things that then you end. 467 00:22:15,480 --> 00:22:16,520 Speaker 1: Up beating yourself up for. 468 00:22:17,320 --> 00:22:19,640 Speaker 2: So what are your tips or how do you kind 469 00:22:19,720 --> 00:22:22,680 Speaker 2: of start that project when you feel like you're already 470 00:22:23,359 --> 00:22:25,400 Speaker 2: at your wits end, at the end of your rope 471 00:22:25,440 --> 00:22:27,159 Speaker 2: and you're like, oh my god. 472 00:22:27,040 --> 00:22:29,119 Speaker 1: And now I have to clean my whole space. Definitely, 473 00:22:29,160 --> 00:22:31,680 Speaker 1: because what we tell ourselves when I feel better, I'll 474 00:22:31,760 --> 00:22:36,359 Speaker 1: do this, And we've told ourselves this with everything in 475 00:22:36,440 --> 00:22:38,840 Speaker 1: our life, whether it be starting something new, whether it 476 00:22:38,960 --> 00:22:41,960 Speaker 1: be cleaning up our place, whether it be actually cooking 477 00:22:42,000 --> 00:22:44,680 Speaker 1: a meal instead of whatever. We always say, when I 478 00:22:44,760 --> 00:22:47,159 Speaker 1: feel better, I will be able to do this, But 479 00:22:47,600 --> 00:22:49,960 Speaker 1: we have lied to ourselves. It's the other way around. 480 00:22:50,000 --> 00:22:52,040 Speaker 1: When I do this, I will feel better. 481 00:22:52,320 --> 00:22:52,480 Speaker 2: You know. 482 00:22:53,000 --> 00:22:56,640 Speaker 1: It's you have to always every day remind yourself. Train 483 00:22:56,800 --> 00:22:59,479 Speaker 1: the body to train the mind. It's not the other 484 00:22:59,520 --> 00:23:02,920 Speaker 1: way around. It's a lot easier to discipline the physical 485 00:23:03,080 --> 00:23:05,040 Speaker 1: than it is to discipline the mind. So start with 486 00:23:05,160 --> 00:23:08,080 Speaker 1: the physical and the mind will follow. It always does. 487 00:23:08,400 --> 00:23:11,560 Speaker 1: So if you're in that position and your space is 488 00:23:11,600 --> 00:23:15,600 Speaker 1: reflecting your emotions, then I would start again. Manage your expectations. 489 00:23:15,640 --> 00:23:17,960 Speaker 1: Don't do everything in one day because we're already overwhelmed 490 00:23:18,320 --> 00:23:21,840 Speaker 1: this procrastination thing. If the task seems insurmountable, we're never 491 00:23:21,880 --> 00:23:24,320 Speaker 1: going to get to it. So make it a huge 492 00:23:24,440 --> 00:23:26,720 Speaker 1: I love time blocking. I will set a timer. I'll 493 00:23:26,760 --> 00:23:28,919 Speaker 1: put a great playlist on. Music is everything for your 494 00:23:28,960 --> 00:23:31,480 Speaker 1: moved because when you're talking about setting a playlist, be 495 00:23:31,640 --> 00:23:33,800 Speaker 1: very intentional with what's on that playlist. Don't then set 496 00:23:33,840 --> 00:23:36,439 Speaker 1: something that's going to really trigger a memory, that's going 497 00:23:36,520 --> 00:23:39,320 Speaker 1: to like that is it so so defense the purpose? 498 00:23:39,400 --> 00:23:41,680 Speaker 1: Like it's the kind of shit that you you physically 499 00:23:41,720 --> 00:23:43,399 Speaker 1: could not cry to even if you tried. It's that 500 00:23:43,560 --> 00:23:46,800 Speaker 1: kind of music like alimente are, like you cannot cry 501 00:23:47,400 --> 00:23:51,400 Speaker 1: to certain songs like people whatever. So put that playlist 502 00:23:51,520 --> 00:23:55,400 Speaker 1: on and then just do your half hour of power. Yeah, 503 00:23:55,560 --> 00:23:58,560 Speaker 1: thirty minutes and think, okay, thirty minutes. I'm just going 504 00:23:58,600 --> 00:24:00,480 Speaker 1: to work on decluttering the space a bit. I don't 505 00:24:00,520 --> 00:24:03,560 Speaker 1: have to even really like dig too far under the surface, 506 00:24:03,600 --> 00:24:05,080 Speaker 1: but just a bit of organizing. What can I do? 507 00:24:05,320 --> 00:24:07,240 Speaker 1: Before you know it, after about five minutes, you are 508 00:24:07,280 --> 00:24:11,440 Speaker 1: in the zone, and you are also racing against the clock, 509 00:24:12,000 --> 00:24:14,080 Speaker 1: you know, like if I've got a timer, I'm racing 510 00:24:14,119 --> 00:24:16,119 Speaker 1: against the clock, and I make a game out of it, 511 00:24:16,240 --> 00:24:19,000 Speaker 1: and it's a challenge. I'm not going to pick up 512 00:24:19,000 --> 00:24:21,360 Speaker 1: my phone and get distracted. It's only thirty minutes. Make 513 00:24:21,400 --> 00:24:23,360 Speaker 1: it twenty minutes, you know. And so then you think 514 00:24:23,440 --> 00:24:26,359 Speaker 1: I'm training my physical to train my mind. By the 515 00:24:26,440 --> 00:24:28,480 Speaker 1: end of the twenty minutes, most people will want to 516 00:24:28,480 --> 00:24:30,520 Speaker 1: go for another twenty ye Oh, but I've nearly finished 517 00:24:30,560 --> 00:24:33,760 Speaker 1: the thing. Most people be already inspired. You've got the momentum. 518 00:24:33,840 --> 00:24:36,000 Speaker 1: And if you don't, you finish the twenty minutes, the 519 00:24:36,080 --> 00:24:38,440 Speaker 1: thirty minutes, and you think I just did that I 520 00:24:38,480 --> 00:24:40,840 Speaker 1: can do that tomorrow, it's not that hard. And then 521 00:24:40,880 --> 00:24:42,879 Speaker 1: you do it the next day, the next day, seven days, 522 00:24:43,600 --> 00:24:46,560 Speaker 1: thirty minutes to day. That's you know, you'll be amazed 523 00:24:46,640 --> 00:24:48,199 Speaker 1: what you can get done in your home with your 524 00:24:48,240 --> 00:24:51,520 Speaker 1: physical space. But also you'll already notice how it started 525 00:24:51,560 --> 00:24:55,240 Speaker 1: to influence your emotional space. You know, you'll already be like, 526 00:24:55,720 --> 00:24:57,840 Speaker 1: I'm actually looking forward to my thirty minutes this afternoon, 527 00:24:57,960 --> 00:25:00,840 Speaker 1: looking forward to that place task get like you feel 528 00:25:00,840 --> 00:25:03,959 Speaker 1: the same satisfaction, And it's kind of like this discomfort 529 00:25:04,160 --> 00:25:07,800 Speaker 1: pleasure kind of thing. You know, if we anything that 530 00:25:07,880 --> 00:25:10,560 Speaker 1: gives you pleasure immediately is likely always going to give 531 00:25:10,560 --> 00:25:14,000 Speaker 1: you a level of discomfort after anya. So it's the 532 00:25:14,080 --> 00:25:15,879 Speaker 1: little task that we get done. It's the you know, 533 00:25:15,960 --> 00:25:20,679 Speaker 1: it's the delayed gratification. You'll always feel good after instant gratification. 534 00:25:20,960 --> 00:25:23,000 Speaker 1: You don't feel good after. So that's how I always 535 00:25:23,000 --> 00:25:24,520 Speaker 1: look at this, Like what can I do If I'm 536 00:25:24,520 --> 00:25:26,360 Speaker 1: about to make myself a coffee, I'll be like, I'll 537 00:25:26,800 --> 00:25:29,119 Speaker 1: unstack one draw of the dishwasher because I love coffee 538 00:25:29,160 --> 00:25:33,080 Speaker 1: so much. So I'm like delayed gratification. Yes, the carrot, Yes, 539 00:25:33,160 --> 00:25:34,760 Speaker 1: I love that. Yeah, that's really good. 540 00:25:34,840 --> 00:25:37,320 Speaker 2: And you mentioned before as well, how when you make 541 00:25:37,359 --> 00:25:39,960 Speaker 2: your bed that can be a moment of you're not 542 00:25:40,080 --> 00:25:41,000 Speaker 2: being stimulated. 543 00:25:41,160 --> 00:25:42,600 Speaker 4: It's almost like meditation. 544 00:25:42,960 --> 00:25:46,560 Speaker 2: Yes, so what are the benefits of silence and how 545 00:25:46,640 --> 00:25:50,600 Speaker 2: can we reduce stimulation in our everyday routine? 546 00:25:51,200 --> 00:25:52,800 Speaker 1: And I'm also man like. 547 00:25:52,960 --> 00:25:55,080 Speaker 2: Not like I'll put your phone down, because we know that, 548 00:25:55,440 --> 00:25:57,280 Speaker 2: but what do we do when we put our phone 549 00:25:57,320 --> 00:25:59,480 Speaker 2: down to then not be stimulated? Because I think that's 550 00:25:59,480 --> 00:26:00,720 Speaker 2: the thing. People like, what am I going to do 551 00:26:00,800 --> 00:26:03,640 Speaker 2: to stare at a wall? So so used to just always. 552 00:26:03,480 --> 00:26:06,800 Speaker 1: Yeah, totally, totally. So there's there's the little things like 553 00:26:07,200 --> 00:26:09,680 Speaker 1: make the bed. A really good one is to go 554 00:26:10,000 --> 00:26:12,320 Speaker 1: for a very short start. And the reason I say 555 00:26:12,320 --> 00:26:14,199 Speaker 1: short is because people like, I'm not doing a one 556 00:26:14,240 --> 00:26:17,840 Speaker 1: hour walk, So start short, like a fifteen minutes fresh 557 00:26:17,880 --> 00:26:21,760 Speaker 1: air with no music even nothing, just walk in silence 558 00:26:21,840 --> 00:26:23,399 Speaker 1: like none of us ever do that. So just go 559 00:26:23,560 --> 00:26:25,520 Speaker 1: for a walking times you'd be amazed at how the 560 00:26:25,640 --> 00:26:27,520 Speaker 1: first time it might be like, oh my god, that 561 00:26:27,640 --> 00:26:30,240 Speaker 1: never ended, but then you start to feel like wow, 562 00:26:30,680 --> 00:26:32,320 Speaker 1: the moment I walked back home though I had a 563 00:26:32,320 --> 00:26:34,720 Speaker 1: lot more clarity, I was a lot calmer. The beauty 564 00:26:34,720 --> 00:26:36,760 Speaker 1: of this is that you're Ultimately it's two things. One, 565 00:26:37,119 --> 00:26:39,880 Speaker 1: you start to regulate your nervous system. You're calming down, 566 00:26:40,000 --> 00:26:42,719 Speaker 1: you're probably breathing a bit deeper. You start you're more 567 00:26:42,760 --> 00:26:45,760 Speaker 1: aware of your surroundings. And another thing is you start 568 00:26:45,840 --> 00:26:48,680 Speaker 1: paying attention to this default mode network, which is kind 569 00:26:48,720 --> 00:26:52,480 Speaker 1: of what goes on when we're not actively focused on 570 00:26:52,600 --> 00:26:55,439 Speaker 1: a task or when we're not distracted, and that's kind 571 00:26:55,480 --> 00:26:58,919 Speaker 1: of your stream of thoughts. And most people will avoid 572 00:26:59,000 --> 00:27:01,520 Speaker 1: ever sitting in their network and listening to their thoughts 573 00:27:01,600 --> 00:27:04,160 Speaker 1: is because there's too much. And I wish I could 574 00:27:04,240 --> 00:27:06,119 Speaker 1: quote who said this because it was so great and 575 00:27:06,160 --> 00:27:07,680 Speaker 1: I heard it on an interview, but I can't remember 576 00:27:07,720 --> 00:27:09,400 Speaker 1: who said it. But it's not from me, it's from 577 00:27:09,400 --> 00:27:12,480 Speaker 1: someone else. But he talks about sitting with your thoughts. 578 00:27:12,840 --> 00:27:15,000 Speaker 1: And initially, for the first time, it's kind of like 579 00:27:15,040 --> 00:27:17,200 Speaker 1: when you open an email that you haven't opened in 580 00:27:17,920 --> 00:27:20,200 Speaker 1: a month and it is so overwhelming you're like, I 581 00:27:20,280 --> 00:27:23,560 Speaker 1: can't open that, I can't, it's just But then you do, 582 00:27:23,920 --> 00:27:25,640 Speaker 1: and then you spend an hour kind of working through 583 00:27:25,680 --> 00:27:27,119 Speaker 1: it and you've kind of chipped away at it. Then 584 00:27:27,119 --> 00:27:29,200 Speaker 1: before you know it, after doing this for about you 585 00:27:29,240 --> 00:27:31,800 Speaker 1: know a week, you know, spending an hour or half 586 00:27:31,800 --> 00:27:34,240 Speaker 1: an hour on that in that inbox. Then it's just 587 00:27:34,440 --> 00:27:36,560 Speaker 1: the thoughts that are coming in that day. So some 588 00:27:36,720 --> 00:27:38,240 Speaker 1: of us think, I tried sitting with my thoughts. It 589 00:27:38,280 --> 00:27:40,560 Speaker 1: was horrible, never doing that again, but it's like, no, no, 590 00:27:40,680 --> 00:27:42,679 Speaker 1: it's never going to be that bad. The first time 591 00:27:42,720 --> 00:27:44,840 Speaker 1: you sit, it's very overwhelming because all we've ever done 592 00:27:44,920 --> 00:27:47,560 Speaker 1: is pacify ourselves social media, there is that TV. I've 593 00:27:47,560 --> 00:27:49,480 Speaker 1: got a distract destructor districtor I can't just sit with 594 00:27:49,600 --> 00:27:52,000 Speaker 1: my thoughts or walk alone with my thoughts. But then 595 00:27:52,080 --> 00:27:54,879 Speaker 1: the second time you're like, oh, it's less it's less intense. 596 00:27:54,960 --> 00:27:57,359 Speaker 1: Then by the tenth time you're like, oh, it's just 597 00:27:57,440 --> 00:27:59,280 Speaker 1: this one thing that I've got to think about. How 598 00:27:59,320 --> 00:28:01,359 Speaker 1: could I have refrained that differently? How could I process 599 00:28:01,400 --> 00:28:03,639 Speaker 1: that differently? Next time? Cool? Next, you know, So then 600 00:28:03,680 --> 00:28:06,400 Speaker 1: you start you become really good at self regulating. If 601 00:28:06,440 --> 00:28:09,320 Speaker 1: you don't allow yourself time to be alone with your thoughts, 602 00:28:09,560 --> 00:28:12,399 Speaker 1: you struggle to self regulate. And that's why when we 603 00:28:12,480 --> 00:28:17,080 Speaker 1: get stressed, angry, anxious, will pacify, we'll distract. So definitely 604 00:28:17,119 --> 00:28:20,240 Speaker 1: a walk fifteen minutes reading a book is also great, 605 00:28:20,280 --> 00:28:22,399 Speaker 1: because that's that's your segue into it. If you're not 606 00:28:22,560 --> 00:28:28,000 Speaker 1: a reader, read because you're still distracted. But it's a 607 00:28:28,119 --> 00:28:30,560 Speaker 1: lot slower the way you consume and read a physical book, 608 00:28:30,600 --> 00:28:32,840 Speaker 1: not audio. Read a physical and I have an audiobook, 609 00:28:32,880 --> 00:28:36,760 Speaker 1: so whatever, but read a physical book because it's slower. 610 00:28:37,359 --> 00:28:40,080 Speaker 1: It allows your brain to slow down, to take things 611 00:28:40,200 --> 00:28:42,520 Speaker 1: in more. You're thinking as you're reading it, how you 612 00:28:42,560 --> 00:28:44,960 Speaker 1: always imagine what the scene would look like. It allows 613 00:28:45,120 --> 00:28:47,200 Speaker 1: for you to still have imagination and think and all 614 00:28:47,200 --> 00:28:49,360 Speaker 1: of that. So that's a really good segue. If you're like, well, 615 00:28:49,360 --> 00:28:51,479 Speaker 1: I can't yet sit with my thoughts, that's what you're 616 00:28:51,480 --> 00:28:55,000 Speaker 1: going to do. Read a book fifteen minutes, thirty minutes, Yeah, 617 00:28:55,280 --> 00:28:59,000 Speaker 1: and then you'll start to regulate your nervous system. I 618 00:28:59,160 --> 00:28:59,440 Speaker 1: love that. 619 00:28:59,520 --> 00:29:02,400 Speaker 2: I feel like you've mentioned a couple of things about 620 00:29:02,520 --> 00:29:05,760 Speaker 2: like morning routines, which is great and obviously is probably 621 00:29:05,840 --> 00:29:07,560 Speaker 2: one of the most important routine Like your morning and 622 00:29:07,600 --> 00:29:09,840 Speaker 2: your evening routines is acterally the most important thing. But 623 00:29:10,040 --> 00:29:12,160 Speaker 2: one of the ones we hear a lot about is 624 00:29:12,640 --> 00:29:16,880 Speaker 2: sunlight and getting sunlight in the morning and how important 625 00:29:16,960 --> 00:29:17,320 Speaker 2: that is. 626 00:29:17,680 --> 00:29:21,560 Speaker 1: Yes, it's huge, It's so important. It's like so we've 627 00:29:21,600 --> 00:29:23,000 Speaker 1: got this thing that we've all heard of. It's the 628 00:29:23,040 --> 00:29:25,880 Speaker 1: Cicadian rhythm. It's your clock, it's your internal clock. And 629 00:29:26,400 --> 00:29:29,960 Speaker 1: the thing that really sets your circadian rhythm into like 630 00:29:30,080 --> 00:29:32,560 Speaker 1: the into a really healthy twenty four hour cycle is 631 00:29:32,720 --> 00:29:38,080 Speaker 1: sunlight in the morning. And there's this condition called seasonal 632 00:29:38,160 --> 00:29:41,000 Speaker 1: effective disorder, and in countries where it's really dark in winter, 633 00:29:41,160 --> 00:29:44,680 Speaker 1: people get this like temporary depression over the darker months 634 00:29:45,000 --> 00:29:47,360 Speaker 1: because they're not getting enough sunlight. And the way to 635 00:29:47,520 --> 00:29:50,120 Speaker 1: treat the symptoms of seasonal effective disorder is through these 636 00:29:50,240 --> 00:29:53,160 Speaker 1: like intense light therapy boxes that they sit in and 637 00:29:53,280 --> 00:29:56,600 Speaker 1: then it actually makes them feel better. It reduces or 638 00:29:56,640 --> 00:29:59,800 Speaker 1: eliminates these depressive symptoms because they're in this intense light 639 00:30:00,080 --> 00:30:03,280 Speaker 1: the mornings. Right, especially in Australia, even in winter, we've 640 00:30:03,320 --> 00:30:06,840 Speaker 1: got great source of light. So getting out into the 641 00:30:06,920 --> 00:30:09,320 Speaker 1: light as early as you can in the day for 642 00:30:09,440 --> 00:30:12,719 Speaker 1: you everyone's going to be different. But getting ideally get outside, 643 00:30:12,760 --> 00:30:14,880 Speaker 1: don't just be inside with it, get outside, get some 644 00:30:15,040 --> 00:30:19,920 Speaker 1: direct sunlights. And also the sun is the greatest source 645 00:30:20,120 --> 00:30:23,040 Speaker 1: of like cortisol, one of the greatest sources of cortisol, 646 00:30:23,200 --> 00:30:24,800 Speaker 1: and you want your cordsolt to be hind in the morning. 647 00:30:24,840 --> 00:30:26,280 Speaker 1: I think a lot of people are like, reduce your 648 00:30:26,320 --> 00:30:31,840 Speaker 1: quardsole stress. Cortisol is also energy. So if we're doing 649 00:30:32,040 --> 00:30:34,960 Speaker 1: everything to reduce cortisol but also being on our phones, 650 00:30:35,000 --> 00:30:37,040 Speaker 1: it's kind of very counterintuitive. So what you want to 651 00:30:37,080 --> 00:30:39,640 Speaker 1: do is you want to wake up, obviously, have your electrolytes. 652 00:30:39,840 --> 00:30:42,560 Speaker 1: Then you want to get out into the sun. Ideally 653 00:30:42,760 --> 00:30:44,400 Speaker 1: couple that with a walk, so you're moving your body. 654 00:30:44,400 --> 00:30:46,040 Speaker 1: You're getting you blood flight, so that way you're killing 655 00:30:46,080 --> 00:30:48,960 Speaker 1: hamblets at one stone stack it exactly. Walk even walk 656 00:30:49,040 --> 00:30:51,239 Speaker 1: to get your coffee and then you know, come back, 657 00:30:51,280 --> 00:30:55,800 Speaker 1: you're getting sunlight. You're then getting this really nice, very nice, 658 00:30:55,920 --> 00:30:58,360 Speaker 1: healthy kind of spike of cortersol in the morning should 659 00:30:58,360 --> 00:31:00,120 Speaker 1: be the highest in the morning. That's when you when 660 00:31:00,160 --> 00:31:02,160 Speaker 1: it high, then it starts to kind of tape a 661 00:31:02,200 --> 00:31:04,000 Speaker 1: taper taper tape, and you want your cortisol to be 662 00:31:04,120 --> 00:31:07,480 Speaker 1: at its lowest at night. So this is why you 663 00:31:07,560 --> 00:31:10,360 Speaker 1: know a lot of people think it's all bad. It's 664 00:31:10,560 --> 00:31:13,040 Speaker 1: not all bad. The only time cortisol is bad is 665 00:31:13,080 --> 00:31:15,520 Speaker 1: when we're looking at chronic stress situations. If you are 666 00:31:15,640 --> 00:31:18,280 Speaker 1: under too much physical stress or emotional stress, what are 667 00:31:18,320 --> 00:31:22,960 Speaker 1: your thoughts on the whole, Like cortisole face. Yeah, Like 668 00:31:23,560 --> 00:31:27,520 Speaker 1: cortisola only occurs if you have chronically high levels of 669 00:31:27,600 --> 00:31:30,000 Speaker 1: cortisol and you have something called cushing syndrome. It's actually 670 00:31:30,040 --> 00:31:34,320 Speaker 1: a fallacy that you just having a coffee in the 671 00:31:34,320 --> 00:31:35,680 Speaker 1: morning is going to give you a puffy face that 672 00:31:35,840 --> 00:31:37,680 Speaker 1: is not well, well, I won't give you a puff 673 00:31:37,680 --> 00:31:42,000 Speaker 1: face because of cortisol. Like that, that's proven. So those 674 00:31:42,080 --> 00:31:44,480 Speaker 1: tiktokras that are like, oh my god, you have coffee 675 00:31:44,480 --> 00:31:46,920 Speaker 1: in the morning and that's why you've got it's cordisolv face. No, 676 00:31:47,480 --> 00:31:49,320 Speaker 1: So the puffy face thing might be due to other 677 00:31:49,360 --> 00:31:51,360 Speaker 1: things or water retention, whatever. But when you were talking 678 00:31:51,360 --> 00:31:54,960 Speaker 1: about cortisol and a puffy face, the thing with cortisol 679 00:31:55,080 --> 00:31:57,880 Speaker 1: is you've got to ask yourself, am I sleeping enough? 680 00:31:58,360 --> 00:32:01,760 Speaker 1: Am I if I train really hard? Because people also say, oh, 681 00:32:01,840 --> 00:32:04,720 Speaker 1: you shouldn't do hit training because it's going to chronically 682 00:32:04,760 --> 00:32:07,800 Speaker 1: elevate your levels of cortisol. Elevating it levels of cortisol 683 00:32:08,040 --> 00:32:12,120 Speaker 1: temporarily acutely is very good for you. So saunas I sparks, 684 00:32:12,520 --> 00:32:14,920 Speaker 1: hit training, whatever, your main thing is, am I recovering 685 00:32:15,040 --> 00:32:16,960 Speaker 1: the only time hit training is going to be bad 686 00:32:16,960 --> 00:32:19,080 Speaker 1: as far as cortisol is. If you are training like 687 00:32:19,160 --> 00:32:22,720 Speaker 1: a dog and then never letting yourself have a rest 688 00:32:22,760 --> 00:32:26,400 Speaker 1: to day, you're always sore, it's starting to affect your sleep. 689 00:32:26,480 --> 00:32:29,000 Speaker 1: Then yes, then it's a problem. Yes, But if I 690 00:32:29,120 --> 00:32:31,200 Speaker 1: do a hit session and then a recovery day and 691 00:32:31,280 --> 00:32:33,239 Speaker 1: then like maybe a walk and then maybe But if 692 00:32:33,400 --> 00:32:36,360 Speaker 1: I have a really holistic training approach, then having those 693 00:32:36,400 --> 00:32:40,120 Speaker 1: hit sessions is actually very beneficial to lower your cortisol overall. 694 00:32:40,200 --> 00:32:42,200 Speaker 1: So you get the spikes when you need them, and 695 00:32:42,320 --> 00:32:45,360 Speaker 1: then you get the dips when you don't want the cortisol. 696 00:32:45,600 --> 00:32:48,040 Speaker 1: People with chronic levels of cortisol mainly this happens with 697 00:32:48,160 --> 00:32:52,120 Speaker 1: emotional stress that's really high. That's what like really like 698 00:32:52,320 --> 00:32:56,360 Speaker 1: spikes people's cortisol above baseline, like for too long throughout 699 00:32:56,360 --> 00:32:59,000 Speaker 1: the day when they need cortisol, as in when they 700 00:32:59,040 --> 00:33:01,040 Speaker 1: need to perform, when I need to get on stage, 701 00:33:01,040 --> 00:33:03,520 Speaker 1: when I need to you know, physically perform or do 702 00:33:03,680 --> 00:33:07,000 Speaker 1: something or whatever it is, be motivated. It's not there. 703 00:33:07,360 --> 00:33:09,240 Speaker 1: I don't have that resource because it's always sitting a 704 00:33:09,240 --> 00:33:10,840 Speaker 1: bit higher. But I can't get the spike when I 705 00:33:10,920 --> 00:33:13,480 Speaker 1: want it. So people with healthy levels of cortisols that 706 00:33:13,560 --> 00:33:15,800 Speaker 1: have sun in the morning. Now that yeah, it goes 707 00:33:15,960 --> 00:33:19,040 Speaker 1: up and down kind of you know when they want it. 708 00:33:19,520 --> 00:33:22,280 Speaker 1: So you want to look at cortisol as a massive 709 00:33:22,760 --> 00:33:24,840 Speaker 1: energy source when needed. It's kind of like it's going 710 00:33:24,920 --> 00:33:26,560 Speaker 1: to be the push to get you to do something 711 00:33:26,640 --> 00:33:28,880 Speaker 1: like you want it. You just need to learn how 712 00:33:28,920 --> 00:33:32,280 Speaker 1: to kind of like harness it. Well, you touched on motivation. 713 00:33:32,120 --> 00:33:35,440 Speaker 2: Before, and I kind of want to loop everything that 714 00:33:35,560 --> 00:33:38,560 Speaker 2: we've spoken about because as always you've given like five 715 00:33:38,680 --> 00:33:42,800 Speaker 2: million tips, which is absolutely amazing. Gobble them all, like 716 00:33:42,920 --> 00:33:46,240 Speaker 2: you're so actionable's focus which is one thing that I 717 00:33:46,360 --> 00:33:49,200 Speaker 2: really really love about your books, your podcast, everything, and 718 00:33:49,240 --> 00:33:51,200 Speaker 2: I find it really really helpful a lot of the 719 00:33:51,240 --> 00:33:53,000 Speaker 2: time we like hear these theories, I'm like, yeah, but 720 00:33:53,120 --> 00:33:53,880 Speaker 2: how do I do it? 721 00:33:54,120 --> 00:33:58,720 Speaker 1: Like I need a step by step. So if you know, 722 00:33:58,880 --> 00:34:01,480 Speaker 1: anyone listening to this has been like, ah shit, like 723 00:34:01,640 --> 00:34:04,440 Speaker 1: that tick tick tick tick tick, Yes, what's their first 724 00:34:04,480 --> 00:34:07,000 Speaker 1: step today? The first thing that I would do if 725 00:34:07,040 --> 00:34:10,560 Speaker 1: I was inner rut right now would be I would 726 00:34:10,600 --> 00:34:13,240 Speaker 1: actually do a bit of a brain dump on paper, 727 00:34:13,600 --> 00:34:16,279 Speaker 1: because I talk about the difference between soft action and 728 00:34:16,400 --> 00:34:19,680 Speaker 1: hard action. Soft action is the very easy, actionable things, 729 00:34:19,719 --> 00:34:22,080 Speaker 1: the things we could like, you know, research, look up, 730 00:34:22,160 --> 00:34:24,560 Speaker 1: write things down, brainstorm. That's all the soft action and 731 00:34:24,680 --> 00:34:27,439 Speaker 1: hard action is actually doing the thing. But soft action 732 00:34:27,760 --> 00:34:30,320 Speaker 1: is very helpful because it helps us get excited for 733 00:34:30,400 --> 00:34:33,239 Speaker 1: the herd action. So I would start today with soft action. 734 00:34:33,560 --> 00:34:35,200 Speaker 1: I would get a piece of paper and I would 735 00:34:35,239 --> 00:34:37,440 Speaker 1: write down the things that aren't really working for me 736 00:34:37,560 --> 00:34:39,680 Speaker 1: at the moment, like things that I notice in my behaviors, 737 00:34:39,680 --> 00:34:41,759 Speaker 1: like I don't have a morning routine that's a simple one, 738 00:34:41,800 --> 00:34:45,080 Speaker 1: and why because maybe you know or you know I'm 739 00:34:45,120 --> 00:34:47,279 Speaker 1: scrolling on my phone, or I don't have a set 740 00:34:47,360 --> 00:34:49,200 Speaker 1: time to wake up, but whatever it is. And then 741 00:34:49,360 --> 00:34:52,200 Speaker 1: you could say, my space is really clouded. So everything 742 00:34:52,239 --> 00:34:53,759 Speaker 1: that you listen to in this episode, you can start 743 00:34:53,800 --> 00:34:56,640 Speaker 1: going and being like yep, yes and no this applies, 744 00:34:56,719 --> 00:34:58,879 Speaker 1: this doesn't apply. Write it all down, and then write 745 00:34:59,239 --> 00:35:01,759 Speaker 1: simple things that you could do with the resources that 746 00:35:01,840 --> 00:35:04,799 Speaker 1: you have, that you could implement over the next week. 747 00:35:04,960 --> 00:35:06,719 Speaker 1: So it could be I'm going to have a set 748 00:35:06,760 --> 00:35:08,279 Speaker 1: waking up time and it doesn't have to be it's 749 00:35:08,320 --> 00:35:10,239 Speaker 1: going to be five am. It could just be like, no, 750 00:35:10,320 --> 00:35:11,880 Speaker 1: it's just gonna be the same time. It doesn't have 751 00:35:11,920 --> 00:35:14,400 Speaker 1: to be a painfully early time. Just let's get a 752 00:35:14,480 --> 00:35:17,440 Speaker 1: beautifoo routine going electrolytes in the water. I'm going to 753 00:35:17,520 --> 00:35:20,520 Speaker 1: walk for fifteen minutes, think just basic, basic, basic, but 754 00:35:20,680 --> 00:35:23,319 Speaker 1: all within our control. And then you're going to maybe 755 00:35:23,360 --> 00:35:25,719 Speaker 1: pick the top to most important from that list, and 756 00:35:25,760 --> 00:35:27,920 Speaker 1: that's what you're going to implement. And then you want 757 00:35:27,960 --> 00:35:30,200 Speaker 1: to if you can implement those two and make it consistent, 758 00:35:30,239 --> 00:35:32,239 Speaker 1: then you add the third, the fourth and like kind 759 00:35:32,280 --> 00:35:33,960 Speaker 1: of like where you start to layer it. Ideally have 760 00:35:34,040 --> 00:35:35,920 Speaker 1: it stack if possible, so you can do two or 761 00:35:35,960 --> 00:35:39,120 Speaker 1: three at once. And yeah, but writing that down, I 762 00:35:39,200 --> 00:35:41,200 Speaker 1: think gives us a lot of clarity as to where 763 00:35:41,239 --> 00:35:42,160 Speaker 1: we are and where we want to be. 764 00:35:42,520 --> 00:35:45,000 Speaker 2: Well, we have covered a lot of ground today, but 765 00:35:45,480 --> 00:35:48,200 Speaker 2: as you probably remember, we like to wrap our episodes 766 00:35:48,239 --> 00:35:51,320 Speaker 2: with our guests by asking them the same sort of question, 767 00:35:51,880 --> 00:35:55,400 Speaker 2: which is what has been your biggest life lesson on 768 00:35:55,520 --> 00:35:58,560 Speaker 2: your journey so far? And I feel like you probably 769 00:35:58,719 --> 00:36:00,719 Speaker 2: since the last time we saw you, you've had a 770 00:36:00,760 --> 00:36:01,760 Speaker 2: lot of life changes. 771 00:36:01,880 --> 00:36:06,319 Speaker 1: I have, I have, so I think there's yeah, yeah, 772 00:36:06,400 --> 00:36:07,920 Speaker 1: there's a lot. So one of the things that I 773 00:36:08,000 --> 00:36:11,640 Speaker 1: was actually like really having like a lot of thoughts 774 00:36:11,680 --> 00:36:14,520 Speaker 1: around with the whole pregnancy thing. Is this whole identity, 775 00:36:15,080 --> 00:36:16,719 Speaker 1: the whole you know, because you hear so much about 776 00:36:16,719 --> 00:36:19,480 Speaker 1: people's identity, like losing your identity when you become a mother, 777 00:36:19,520 --> 00:36:20,800 Speaker 1: and I was like, I'm hell bent on that not 778 00:36:20,960 --> 00:36:24,480 Speaker 1: happening to me. So it's made me really, I guess 779 00:36:24,520 --> 00:36:25,920 Speaker 1: one of the life lessons that this has taught me 780 00:36:26,040 --> 00:36:29,800 Speaker 1: so far is to become really acutely aware of what 781 00:36:30,160 --> 00:36:32,640 Speaker 1: it is that forms my identity and why it's so 782 00:36:32,760 --> 00:36:36,239 Speaker 1: important to me. And a lot of the things you 783 00:36:36,320 --> 00:36:38,600 Speaker 1: know that end up being the things that are the 784 00:36:38,680 --> 00:36:41,560 Speaker 1: most fulfilling in your life is things like obviously, for me, 785 00:36:41,680 --> 00:36:44,560 Speaker 1: number one is like connection with people, like there, if 786 00:36:44,640 --> 00:36:46,680 Speaker 1: you've got sound connection with people, I think you're always 787 00:36:46,680 --> 00:36:49,480 Speaker 1: going to be okay, and like, you know, fostering that 788 00:36:49,560 --> 00:36:52,520 Speaker 1: and harboring that. And then another thing is for me 789 00:36:52,719 --> 00:36:55,239 Speaker 1: like really knowing what your non negotiables are every day 790 00:36:55,239 --> 00:36:57,520 Speaker 1: to be happy, and mine a huge one is alone time, 791 00:36:57,600 --> 00:36:59,360 Speaker 1: even if it's just ten minutes, Like if I can 792 00:36:59,440 --> 00:37:01,359 Speaker 1: get a pop for a long time and I've told 793 00:37:01,400 --> 00:37:03,719 Speaker 1: her on this, I'm like I don't care, Like, okay, fine. 794 00:37:03,760 --> 00:37:05,320 Speaker 1: The first few weeks when they're born. But like I 795 00:37:05,440 --> 00:37:07,880 Speaker 1: will always need some level of a loone time. If 796 00:37:07,880 --> 00:37:09,239 Speaker 1: you can do that for me, I can show up 797 00:37:09,239 --> 00:37:10,920 Speaker 1: as a better partner, Like that's just and you tell 798 00:37:10,960 --> 00:37:12,200 Speaker 1: me what you need and I'll do that for you. 799 00:37:12,640 --> 00:37:16,040 Speaker 1: But for me, it's like it's really identifying what are 800 00:37:16,080 --> 00:37:21,040 Speaker 1: my actual non negotiables that keep me functioning as a 801 00:37:21,080 --> 00:37:23,839 Speaker 1: happy person. And so that's yeah, something I've learned over 802 00:37:23,880 --> 00:37:26,120 Speaker 1: the last couple of months. So much for joining me. 803 00:37:26,160 --> 00:37:28,480 Speaker 1: Thank you for having a ray of Sundra. 804 00:37:28,680 --> 00:37:29,040 Speaker 2: Thank you. 805 00:37:30,640 --> 00:37:32,480 Speaker 1: And thank you Jeex for having us in your ear holes. 806 00:37:32,520 --> 00:37:34,520 Speaker 1: We love to be here. And shout out to m 807 00:37:34,520 --> 00:37:36,239 Speaker 1: I k Made for making this episode. Two roare Chicks 808 00:37:36,280 --> 00:37:39,040 Speaker 1: Happened by Chicky Chicks