1
00:00:00,280 --> 00:00:03,920
Speaker 1: This podcast is recorded on gadigal Land Always was, always

2
00:00:03,920 --> 00:00:13,840
Speaker 1: will be Aboriginal Land. Hey Jicks, I'm out and I'm

3
00:00:13,880 --> 00:00:14,760
Speaker 1: sal And this is two.

4
00:00:14,680 --> 00:00:17,720
Speaker 2: Boat Chicks to show that shares life lessons and tips.

5
00:00:17,400 --> 00:00:23,280
Speaker 3: To be urch rich rich in life rich.

6
00:00:25,800 --> 00:00:28,720
Speaker 1: I am in a bit of a chrasy mood and

7
00:00:28,800 --> 00:00:29,680
Speaker 1: a little bit hungover.

8
00:00:30,320 --> 00:00:37,040
Speaker 3: A cooky spooky to wrap in and.

9
00:00:35,200 --> 00:00:41,480
Speaker 2: And fuck shit up evolution.

10
00:00:41,920 --> 00:00:46,680
Speaker 1: Yeah, so today we are talking how to build a

11
00:00:46,720 --> 00:00:49,360
Speaker 1: dopamine menu on a budget.

12
00:00:49,840 --> 00:00:52,760
Speaker 2: So this is all over my fyp.

13
00:00:52,840 --> 00:00:54,160
Speaker 4: Same it's my entire TikTok.

14
00:00:54,240 --> 00:00:56,520
Speaker 2: Yeah, it's my entire tiktalk and we wanted.

15
00:00:56,240 --> 00:00:59,760
Speaker 1: To share our tips to building it that are going

16
00:00:59,800 --> 00:01:04,600
Speaker 1: to you little or to no money, because it's really

17
00:01:04,600 --> 00:01:07,200
Speaker 1: important to prioritize your mental health. But a lot of

18
00:01:07,240 --> 00:01:09,560
Speaker 1: the time some of these things are just a bit

19
00:01:09,600 --> 00:01:12,319
Speaker 1: too expensive, and then it creates a bit of a barrier,

20
00:01:13,040 --> 00:01:15,280
Speaker 1: and then you just don't end up doing it, and

21
00:01:15,319 --> 00:01:17,000
Speaker 1: then you end up sitting on your phone and doom

22
00:01:17,000 --> 00:01:19,120
Speaker 1: scrolling for the next seventy two years, and then you're

23
00:01:19,120 --> 00:01:20,120
Speaker 1: like whoa.

24
00:01:19,880 --> 00:01:20,560
Speaker 2: Yeah, more.

25
00:01:21,120 --> 00:01:23,160
Speaker 3: It means that every time you feel like you need

26
00:01:23,200 --> 00:01:24,880
Speaker 3: a hit of dough for me, and you reach for

27
00:01:25,080 --> 00:01:25,880
Speaker 3: retail therapy.

28
00:01:26,240 --> 00:01:29,840
Speaker 1: Yeah, which mood been there? Yeah, I've done that repeatedly.

29
00:01:30,920 --> 00:01:31,319
Speaker 2: Love it.

30
00:01:31,880 --> 00:01:35,480
Speaker 1: But before we get into the episode, we like to

31
00:01:35,520 --> 00:01:37,520
Speaker 1: talk about our obsessions of the week.

32
00:01:37,640 --> 00:01:39,840
Speaker 2: So, soap, what are you obsessed with? Other than me?

33
00:01:40,560 --> 00:01:43,440
Speaker 2: These are mad sessions? Sorry and sing the song.

34
00:01:43,520 --> 00:01:46,039
Speaker 3: Yeah, we have to every time otherwise break out hats.

35
00:01:46,160 --> 00:01:49,840
Speaker 3: So aside from you, my ob session this week is

36
00:01:50,760 --> 00:01:53,680
Speaker 3: a brand, an Australian brand called Near the Sea.

37
00:01:54,000 --> 00:01:58,080
Speaker 2: Ooh oh, is this where you got your linen pants from? Yes? Okay,

38
00:01:58,240 --> 00:01:59,440
Speaker 2: so I pay attention.

39
00:02:00,200 --> 00:02:04,160
Speaker 3: So I bought these pants for our euro trip and

40
00:02:04,200 --> 00:02:07,440
Speaker 3: they're a beautiful pair of green linen pants with a

41
00:02:07,720 --> 00:02:09,840
Speaker 3: white stripe down the side.

42
00:02:10,160 --> 00:02:11,280
Speaker 2: It's very sporty spice.

43
00:02:11,400 --> 00:02:15,440
Speaker 3: Yeah, it's giving like sporty spice takes the beach, you know,

44
00:02:15,760 --> 00:02:18,560
Speaker 3: like it's mixing that sort of like linen beechy vibe

45
00:02:18,560 --> 00:02:19,480
Speaker 3: with athleijuu.

46
00:02:19,960 --> 00:02:22,760
Speaker 4: And when I posted.

47
00:02:22,400 --> 00:02:25,920
Speaker 3: Wearing these pants and was wearing these pants in a

48
00:02:25,960 --> 00:02:28,080
Speaker 3: couple of clips from you know, the Reels and stuff

49
00:02:28,080 --> 00:02:30,960
Speaker 3: that we posted while we were away in Europe, a

50
00:02:31,000 --> 00:02:32,639
Speaker 3: lot of people were like, oh my god, where did

51
00:02:32,639 --> 00:02:35,880
Speaker 3: you get these pants? And they're from Near the Sea.

52
00:02:36,080 --> 00:02:40,320
Speaker 3: They're incredibly comfortable. I will say that they do lean

53
00:02:40,360 --> 00:02:43,480
Speaker 3: a little bit more on the expensive side. The pants

54
00:02:43,480 --> 00:02:47,000
Speaker 3: were one hundred and fifty dollars. However, how many times

55
00:02:47,080 --> 00:02:48,239
Speaker 3: did I wear them on that trip?

56
00:02:48,720 --> 00:02:50,679
Speaker 4: Like I wore them every other day.

57
00:02:50,680 --> 00:02:52,160
Speaker 2: I get so much. We're out of them in summer

58
00:02:52,200 --> 00:02:52,760
Speaker 2: here too.

59
00:02:52,639 --> 00:02:54,399
Speaker 3: And I've already worn them a couple of times since

60
00:02:54,400 --> 00:02:59,760
Speaker 3: I've been home. They're incredibly comfy. They're also beautiful quality

61
00:03:00,120 --> 00:03:03,600
Speaker 3: and it's a small Australian business, so that's why.

62
00:03:03,440 --> 00:03:04,600
Speaker 2: The price tag reflects.

63
00:03:04,680 --> 00:03:07,560
Speaker 3: Yeah. And one thing I also will say is that

64
00:03:07,600 --> 00:03:10,720
Speaker 3: the customer service is chef's kiss.

65
00:03:10,760 --> 00:03:11,959
Speaker 4: And you know, we always love.

66
00:03:11,840 --> 00:03:14,320
Speaker 2: To support a small business on the show, small brands

67
00:03:14,320 --> 00:03:18,320
Speaker 2: that should be moral. Yeah, love it and they're okay.

68
00:03:18,400 --> 00:03:20,280
Speaker 2: I've got so many obsessions this week.

69
00:03:20,560 --> 00:03:23,640
Speaker 1: My one of my obsessions is that sal and I

70
00:03:23,720 --> 00:03:25,560
Speaker 1: have decided we're going to bring back the series Save

71
00:03:25,680 --> 00:03:28,680
Speaker 1: or Splurge on Socials. I'm going to be doing it

72
00:03:28,720 --> 00:03:31,800
Speaker 1: as a weekly series, so if you haven't seen this, Basically,

73
00:03:31,800 --> 00:03:36,400
Speaker 1: we pick like a category and then we investigate whether

74
00:03:36,440 --> 00:03:39,760
Speaker 1: you should save and you can buy it more affordable,

75
00:03:40,080 --> 00:03:42,640
Speaker 1: or if you should splurge on an item. That is

76
00:03:42,760 --> 00:03:44,560
Speaker 1: a little bit more expensive, but the bank for your

77
00:03:44,600 --> 00:03:46,800
Speaker 1: buck is going to really be there, right, Yeah, And

78
00:03:46,920 --> 00:03:50,080
Speaker 1: so we're kind of pulling in the categories and what

79
00:03:50,120 --> 00:03:53,320
Speaker 1: we're doing, and I am just obsessed with it, Like

80
00:03:53,440 --> 00:03:57,400
Speaker 1: I am so obsessed with finding the products that's like

81
00:03:57,440 --> 00:04:00,440
Speaker 1: the it product and then finding something that's like the

82
00:04:00,440 --> 00:04:04,240
Speaker 1: more affordable option and then like investigating. So at the

83
00:04:04,240 --> 00:04:09,080
Speaker 1: moment this morning, so called me and was like the

84
00:04:09,280 --> 00:04:12,440
Speaker 1: Henny jeans just restopped and it was like eight am,

85
00:04:12,520 --> 00:04:14,560
Speaker 1: and I was like background now, I was like, get them,

86
00:04:14,640 --> 00:04:18,120
Speaker 1: get them. So, because these Henny Valentina jeans are like

87
00:04:18,360 --> 00:04:21,880
Speaker 1: the it jean. I don't know when it happened, but

88
00:04:21,960 --> 00:04:24,240
Speaker 1: they just are it, Like they're the jeans that everyone

89
00:04:24,400 --> 00:04:27,880
Speaker 1: is like, I love them very much, and like, if we're.

90
00:04:27,760 --> 00:04:30,560
Speaker 2: Being real, they do just look like a pair of jeans.

91
00:04:30,880 --> 00:04:34,840
Speaker 1: So I'm just I'm very interested to see what the

92
00:04:34,920 --> 00:04:38,680
Speaker 1: vibe is. But then also there's like a H and

93
00:04:38,839 --> 00:04:42,680
Speaker 1: M dupe that I'm also that are like fifty dollars

94
00:04:42,680 --> 00:04:44,479
Speaker 1: and these jeans are like two hundred and fifty. So

95
00:04:44,480 --> 00:04:48,560
Speaker 1: I'm so interested to film this and like see the difference.

96
00:04:48,839 --> 00:04:51,160
Speaker 1: And we've been doing with like a little black dress

97
00:04:51,640 --> 00:04:54,760
Speaker 1: and we've been doing investigating like lounge wear, and we're

98
00:04:54,800 --> 00:04:55,960
Speaker 1: also going to do bras.

99
00:04:56,520 --> 00:04:59,479
Speaker 2: But I'm just I'm obsessed with it. I'm like, it's

100
00:04:59,560 --> 00:05:02,839
Speaker 2: it's shop, but it's not because I'd like it's investigating,

101
00:05:02,960 --> 00:05:08,000
Speaker 2: investigative shopping. How cool is that? Anyway, I'm obsessed with it.

102
00:05:08,120 --> 00:05:10,840
Speaker 1: And the other thing I'm obsessed with is the New

103
00:05:11,680 --> 00:05:13,479
Speaker 1: Spring range from a.

104
00:05:13,560 --> 00:05:16,839
Speaker 2: Dares Oh my god.

105
00:05:17,000 --> 00:05:19,839
Speaker 4: Yes, yeah, I know this is a mutual obsession.

106
00:05:19,920 --> 00:05:20,160
Speaker 2: Yeah.

107
00:05:20,200 --> 00:05:24,240
Speaker 1: So we were at the shops Shock and we're filming

108
00:05:24,360 --> 00:05:27,720
Speaker 1: some content and we went into a dairs and when

109
00:05:28,120 --> 00:05:30,680
Speaker 1: I mean that, the dialogue was.

110
00:05:30,600 --> 00:05:32,320
Speaker 2: Like, oh my god, look at this. Oh my god,

111
00:05:32,360 --> 00:05:33,719
Speaker 2: look at this. Oh my god, this is so cute.

112
00:05:33,720 --> 00:05:39,600
Speaker 2: Oh my god, look at this. Oh my god. Oh eh.

113
00:05:39,680 --> 00:05:41,000
Speaker 2: That was exactly it.

114
00:05:41,160 --> 00:05:43,880
Speaker 4: That is a dramatic recreation and.

115
00:05:44,320 --> 00:05:46,719
Speaker 2: It is so cute.

116
00:05:46,800 --> 00:05:49,480
Speaker 1: This range from a Darees, like I knowadays is a

117
00:05:49,480 --> 00:05:53,080
Speaker 1: bit of a splurge, but I will always say that

118
00:05:53,120 --> 00:05:54,320
Speaker 1: you should splurge on betting.

119
00:05:54,480 --> 00:05:57,560
Speaker 2: You spend ninety nine percent of your life in your bed,

120
00:05:57,920 --> 00:05:58,440
Speaker 2: I know we do.

121
00:05:58,800 --> 00:05:58,960
Speaker 1: Yeah.

122
00:05:59,120 --> 00:06:02,000
Speaker 2: Literally, that that is like my safe place.

123
00:06:02,040 --> 00:06:04,159
Speaker 1: That is where I rest, That is where I am

124
00:06:04,440 --> 00:06:06,600
Speaker 1: needed to be relaxed, so I want it to feel good.

125
00:06:06,680 --> 00:06:09,360
Speaker 1: I'm so happy to spend a billion dollars on bedding.

126
00:06:10,160 --> 00:06:15,120
Speaker 1: It's an addiction to grippling addiction, but it is so cute.

127
00:06:15,120 --> 00:06:18,719
Speaker 1: So it's like this pink and blue summer esque euro

128
00:06:19,040 --> 00:06:24,119
Speaker 1: mermaid vibes. It's got shells, it's got mermaids, it's got

129
00:06:24,360 --> 00:06:26,240
Speaker 1: mores shells and also brown.

130
00:06:26,279 --> 00:06:29,560
Speaker 2: It's like the color color spo is.

131
00:06:29,560 --> 00:06:32,560
Speaker 1: Like this pinky, but it's like a peachy pinky, which

132
00:06:32,600 --> 00:06:35,160
Speaker 1: I don't normally fuck with peach, but I fuck with this,

133
00:06:35,279 --> 00:06:40,120
Speaker 1: and then like U oceany blue and then the caramel

134
00:06:40,240 --> 00:06:42,760
Speaker 1: brown and it's just gorgeous.

135
00:06:42,760 --> 00:06:45,279
Speaker 2: The prince are gorgeous. It's got like kitchen home day court.

136
00:06:45,320 --> 00:06:49,840
Speaker 2: It's got bedding. I bought the bedding and yeah, I

137
00:06:50,080 --> 00:06:52,280
Speaker 2: just love it. Yeah.

138
00:06:52,320 --> 00:06:55,279
Speaker 3: So if you're doing like a spring refresh and swapping

139
00:06:55,279 --> 00:06:58,040
Speaker 3: over to maybe some lighter linens as we're going into

140
00:06:58,080 --> 00:07:01,200
Speaker 3: the warmer month, holy sh get these sheets.

141
00:07:01,279 --> 00:07:02,839
Speaker 2: So yeah, those are what I'm obsessed with.

142
00:07:03,000 --> 00:07:07,120
Speaker 1: And I will post the collection on Instagram and tiktoks

143
00:07:07,160 --> 00:07:07,720
Speaker 1: you can see it too.

144
00:07:08,600 --> 00:07:12,480
Speaker 3: Yea. God, should we get into our dopamine menu?

145
00:07:12,760 --> 00:07:22,440
Speaker 1: Ye? So As we mentioned, the dopamine menu has kind

146
00:07:22,440 --> 00:07:25,320
Speaker 1: of gone viral. It's always been quite a hot topic,

147
00:07:25,400 --> 00:07:28,400
Speaker 1: I think, you know, talking about like the happy brain chemicals,

148
00:07:28,400 --> 00:07:30,000
Speaker 1: and we've done a whole episode.

149
00:07:29,600 --> 00:07:31,920
Speaker 2: On it before, maybe about a year ago or two

150
00:07:32,000 --> 00:07:34,280
Speaker 2: years ago now time Flowers and Hamburg.

151
00:07:34,480 --> 00:07:37,960
Speaker 1: Yeah, but it has kind of popped off again from

152
00:07:38,120 --> 00:07:40,600
Speaker 1: this creator called Peyton, who also has the Note to

153
00:07:40,680 --> 00:07:45,560
Speaker 1: Self podcast and yeah, where she shared basically her dopamine

154
00:07:45,640 --> 00:07:48,640
Speaker 1: menu on the list of things that make.

155
00:07:48,480 --> 00:07:49,520
Speaker 2: You feel good.

156
00:07:49,960 --> 00:07:55,080
Speaker 1: So it was actually started by a YouTuber called Jess McCabe,

157
00:07:55,640 --> 00:07:59,760
Speaker 1: and it is a tool for people with ADHD because

158
00:07:59,840 --> 00:08:05,440
Speaker 1: they lack dopamine basically and they need stimulation. So dopamine

159
00:08:05,480 --> 00:08:08,679
Speaker 1: menus originated as a tool for those with busy brains

160
00:08:08,800 --> 00:08:14,080
Speaker 1: or ADHD to use when they need stimulation. However, collectively,

161
00:08:14,400 --> 00:08:18,040
Speaker 1: the dopamine we get now like as humans is quite

162
00:08:18,280 --> 00:08:23,000
Speaker 1: low value, and from obviously the obvious our phones and

163
00:08:23,040 --> 00:08:27,280
Speaker 1: like online shopping and alcohol, gambling, junk food, So those

164
00:08:27,280 --> 00:08:30,160
Speaker 1: are the obvious sources of low value dopamine.

165
00:08:30,200 --> 00:08:32,800
Speaker 2: But I also pulled in a few.

166
00:08:32,600 --> 00:08:37,320
Speaker 1: Others that I didn't realize could be considered low value dopamine.

167
00:08:37,400 --> 00:08:42,680
Speaker 1: So another one is excessive exercise. So wow, Yeah, so

168
00:08:42,800 --> 00:08:46,520
Speaker 1: excessive exercise can cause an unnatural increase in dopamine, leading

169
00:08:46,559 --> 00:08:51,800
Speaker 1: to like an addiction to exercise, Right, no problem with

170
00:08:51,880 --> 00:08:52,320
Speaker 1: that here.

171
00:08:52,679 --> 00:08:54,920
Speaker 4: Yeah, I think we're okay, but I can see that happening.

172
00:08:55,080 --> 00:08:58,920
Speaker 1: Another one work a wholesm which we can probably relate

173
00:08:58,960 --> 00:09:02,160
Speaker 1: to a little bit. But yes, if you get like

174
00:09:02,200 --> 00:09:05,319
Speaker 1: addicted to the dopamine levels of working and like doing

175
00:09:05,320 --> 00:09:08,679
Speaker 1: a good job and completing tasks with work, that can

176
00:09:08,760 --> 00:09:14,040
Speaker 1: also be a bad source of dopamine. Video games, binge

177
00:09:14,040 --> 00:09:16,520
Speaker 1: watching TV shows.

178
00:09:16,240 --> 00:09:16,520
Speaker 3: I know.

179
00:09:16,679 --> 00:09:18,200
Speaker 2: I was like, but that makes me happy.

180
00:09:19,559 --> 00:09:20,880
Speaker 1: I was like, what do you mean, I can't sin

181
00:09:20,960 --> 00:09:26,439
Speaker 1: to watch the Vampire Direx for the fourteenth time extreme sports.

182
00:09:25,240 --> 00:09:30,079
Speaker 2: Over use of caffeine. Surely that one mythbusted.

183
00:09:29,480 --> 00:09:38,960
Speaker 1: Myths and pawn ol hit. But yeah, I was like, shit,

184
00:09:39,040 --> 00:09:41,480
Speaker 1: there are definitely things on there that I didn't think

185
00:09:41,920 --> 00:09:42,520
Speaker 1: there would be.

186
00:09:43,080 --> 00:09:45,400
Speaker 3: I think we'll get into it more as we go

187
00:09:45,520 --> 00:09:47,920
Speaker 3: into the episode. But I think the key is moderation

188
00:09:48,600 --> 00:09:50,239
Speaker 3: a lot of these things exactly.

189
00:09:50,440 --> 00:09:50,600
Speaker 2: So.

190
00:09:51,400 --> 00:09:53,640
Speaker 1: The dopamine menu, as we said, is a concept that

191
00:09:53,679 --> 00:09:55,920
Speaker 1: comes from a twenty twenty.

192
00:09:55,640 --> 00:10:00,120
Speaker 2: Good Year video Why Jess McCabe.

193
00:10:00,120 --> 00:10:03,560
Speaker 1: To Adhd and I just think this is a really

194
00:10:03,600 --> 00:10:08,360
Speaker 1: good practice for everyone to do because you are only

195
00:10:08,440 --> 00:10:11,160
Speaker 1: bettering yourself and your life and getting to know yourself

196
00:10:11,200 --> 00:10:14,640
Speaker 1: better by knowing the things that make you feel better,

197
00:10:14,679 --> 00:10:17,800
Speaker 1: that make you happy. It's like, it's this list of

198
00:10:17,880 --> 00:10:20,320
Speaker 1: things to do that genuinely bring you joy.

199
00:10:20,760 --> 00:10:20,960
Speaker 4: Yeah.

200
00:10:21,520 --> 00:10:25,880
Speaker 1: So building a dopamine menu. It consists of four parts.

201
00:10:26,400 --> 00:10:28,880
Speaker 1: It consists of appetizers. This is the part of it

202
00:10:28,920 --> 00:10:30,360
Speaker 1: that I fucking love.

203
00:10:30,440 --> 00:10:33,440
Speaker 5: Yeah, It's very visual, and I think that's what makes

204
00:10:33,520 --> 00:10:37,240
Speaker 5: it helpful because it's very easy to just kind of think, oh,

205
00:10:37,320 --> 00:10:39,199
Speaker 5: I'll drink a glass of water and I'll go sit

206
00:10:39,240 --> 00:10:41,160
Speaker 5: in the sun, which I love doing that.

207
00:10:41,200 --> 00:10:42,720
Speaker 1: I did it this morning when I woke up because

208
00:10:42,720 --> 00:10:44,000
Speaker 1: I was hungover, and I was like, oh.

209
00:10:43,920 --> 00:10:45,640
Speaker 2: Okay, I feel a bit better now. It really helps.

210
00:10:45,720 --> 00:10:48,960
Speaker 1: Yeah, it really builds it as more of a practice.

211
00:10:49,000 --> 00:10:51,280
Speaker 1: I think mapping it out this way it makes it fun.

212
00:10:51,600 --> 00:10:54,680
Speaker 1: It's like vision boarding, Yeah, because it's fun, and that's

213
00:10:54,720 --> 00:10:57,559
Speaker 1: what like the motivating part is. Okay, So the dopamine

214
00:10:57,559 --> 00:11:01,559
Speaker 1: menu consists of four parts. But again with things like this,

215
00:11:01,679 --> 00:11:05,720
Speaker 1: there aren't rules. You can kind of customize this to

216
00:11:05,880 --> 00:11:07,760
Speaker 1: suit or be whatever you like.

217
00:11:08,120 --> 00:11:08,959
Speaker 2: Have fun with it.

218
00:11:09,200 --> 00:11:11,959
Speaker 3: But if you want to do it, get started.

219
00:11:12,120 --> 00:11:14,400
Speaker 2: Just get started. Here are the four parts.

220
00:11:14,400 --> 00:11:20,520
Speaker 1: So it consists of appetizers, main course, dessert, and side dishes.

221
00:11:20,760 --> 00:11:23,240
Speaker 3: So I actually saw quite a few people also added

222
00:11:23,280 --> 00:11:27,840
Speaker 3: in specials, oh, which I thought was quite cute because

223
00:11:28,320 --> 00:11:30,520
Speaker 3: we'll get into it later. But I guess these are

224
00:11:30,559 --> 00:11:32,720
Speaker 3: the things that you might not be doing as often.

225
00:11:33,160 --> 00:11:34,120
Speaker 4: And I liked that too.

226
00:11:34,440 --> 00:11:35,559
Speaker 2: Okay, I like.

227
00:11:35,559 --> 00:11:39,920
Speaker 1: That, all right, So let's start in appetizers. So appetizers

228
00:11:39,920 --> 00:11:43,040
Speaker 1: are supposed to be fifteen minutes or less. Some I

229
00:11:43,080 --> 00:11:45,319
Speaker 1: even saw some that were saying like ten minutes or less.

230
00:11:45,559 --> 00:11:48,760
Speaker 1: So this is like a quick hit of dopamine. It's

231
00:11:48,800 --> 00:11:51,920
Speaker 1: something that I actually think is really good to know

232
00:11:52,040 --> 00:11:54,600
Speaker 1: because a lot of the time when you need dopamine,

233
00:11:54,800 --> 00:11:58,240
Speaker 1: getting started and doing the thing, whatever the thing is,

234
00:11:58,240 --> 00:11:59,240
Speaker 1: is the hardest.

235
00:11:59,559 --> 00:12:01,120
Speaker 2: So something that you know is.

236
00:12:01,040 --> 00:12:03,920
Speaker 1: Going to be really quick and really easy, it's going

237
00:12:03,960 --> 00:12:06,359
Speaker 1: to really help you kind of get into the momentum,

238
00:12:06,400 --> 00:12:08,760
Speaker 1: and that ten minutes is going to potentially kick off

239
00:12:09,000 --> 00:12:12,559
Speaker 1: a dopamine hint that'll lead to more of a productive

240
00:12:13,360 --> 00:12:14,080
Speaker 1: life that day.

241
00:12:14,240 --> 00:12:14,920
Speaker 2: Yeah, exactly.

242
00:12:15,000 --> 00:12:17,400
Speaker 3: And it's motivation it's not something that you're going to

243
00:12:17,480 --> 00:12:18,920
Speaker 3: put off because it's easy to do.

244
00:12:19,280 --> 00:12:23,680
Speaker 1: So the definition of the appetizer is the appetizer is

245
00:12:23,720 --> 00:12:26,120
Speaker 1: the thing that's easy and quick as a way to

246
00:12:26,200 --> 00:12:28,560
Speaker 1: bring you into a good mood. It should be no

247
00:12:28,600 --> 00:12:31,040
Speaker 1: longer than fifteen minutes and shouldn't be.

248
00:12:31,000 --> 00:12:32,280
Speaker 2: Difficult to start.

249
00:12:33,040 --> 00:12:38,680
Speaker 1: So, Sally Baldi bubing, well, Sally Baldi, boopie bupa my

250
00:12:38,800 --> 00:12:42,200
Speaker 1: bupi bing bong b bang bing bang bing bang.

251
00:12:42,679 --> 00:12:44,440
Speaker 2: What is one of your dove mean appetizers?

252
00:12:44,480 --> 00:12:47,760
Speaker 3: Okay, one of my appetizers is making a cup of tea.

253
00:12:48,559 --> 00:12:51,400
Speaker 3: And I think for me, this is something that I've

254
00:12:51,400 --> 00:12:55,840
Speaker 3: really only introduced into my daily routine as of this year.

255
00:12:56,040 --> 00:12:59,040
Speaker 3: It was more of a coffee drinker and like a

256
00:12:59,160 --> 00:13:01,120
Speaker 3: Cola zero kind of.

257
00:13:01,160 --> 00:13:05,200
Speaker 2: Drinker, which I do love. Yeah, sorry I slipped away there,

258
00:13:05,360 --> 00:13:06,640
Speaker 2: But as.

259
00:13:06,440 --> 00:13:09,000
Speaker 3: You were saying earlier, you know, a lot of caffeine

260
00:13:09,040 --> 00:13:13,000
Speaker 3: isn't necessarily the best source of dopamine throughout the day.

261
00:13:13,080 --> 00:13:15,000
Speaker 2: Especially for a little anxious baby.

262
00:13:15,440 --> 00:13:16,920
Speaker 4: Yeah precisely.

263
00:13:17,720 --> 00:13:20,120
Speaker 2: Yeah, Yeah, I love to just.

264
00:13:20,120 --> 00:13:22,559
Speaker 3: Like take a pause and make a cup of tea

265
00:13:22,760 --> 00:13:25,600
Speaker 3: because it's the perfect excuse for me to take a

266
00:13:25,640 --> 00:13:28,000
Speaker 3: rest in the middle of the day and actually kick

267
00:13:28,000 --> 00:13:28,480
Speaker 3: a pause.

268
00:13:28,720 --> 00:13:29,240
Speaker 2: Yeah.

269
00:13:29,280 --> 00:13:32,440
Speaker 3: And not only does it do that, but also I

270
00:13:32,480 --> 00:13:35,760
Speaker 3: always feel good about myself because I feel like I'm

271
00:13:35,760 --> 00:13:38,680
Speaker 3: making a conscious effort to do something that is good

272
00:13:38,720 --> 00:13:41,560
Speaker 3: for myself. And you know, I have a range of

273
00:13:41,559 --> 00:13:42,880
Speaker 3: different teas that are.

274
00:13:42,760 --> 00:13:46,079
Speaker 2: For different bees, so fun, yeah, and like.

275
00:13:46,120 --> 00:13:47,320
Speaker 4: Different times in the day.

276
00:13:47,440 --> 00:13:50,600
Speaker 3: So usually I'll do it in the afternoon and then

277
00:13:50,760 --> 00:13:55,200
Speaker 3: before bed. And I always just really take that as

278
00:13:55,200 --> 00:13:58,880
Speaker 3: an opportunity to like put my phone down, go do that, sit,

279
00:13:59,120 --> 00:14:01,080
Speaker 3: wait for the tea to pull down and drink it

280
00:14:01,120 --> 00:14:04,800
Speaker 3: and just take fifteen minutes to make that a real experience.

281
00:14:05,120 --> 00:14:06,960
Speaker 4: I always use my favorite mugget to.

282
00:14:07,000 --> 00:14:11,120
Speaker 3: Really romanticize the whole thing. And I'm really glad that

283
00:14:11,160 --> 00:14:12,760
Speaker 3: I started doing this. I know I sound like an

284
00:14:12,760 --> 00:14:15,560
Speaker 3: old lady. I no, no, you don't, but I really

285
00:14:15,600 --> 00:14:18,560
Speaker 3: feel like it has helped me and helped me have

286
00:14:18,640 --> 00:14:22,520
Speaker 3: like those really intentional conscious pauses in the day where

287
00:14:22,520 --> 00:14:25,080
Speaker 3: I'm just doing something for myself and it only takes

288
00:14:25,120 --> 00:14:25,800
Speaker 3: a couple of minutes.

289
00:14:25,920 --> 00:14:32,440
Speaker 1: Literally, my favorite blend at the moment, it's so yummy

290
00:14:32,560 --> 00:14:36,080
Speaker 1: after dinner. It also helps with your digestion and it's

291
00:14:36,360 --> 00:14:40,280
Speaker 1: licorice and peppermint, and it is so fucking yum.

292
00:14:40,360 --> 00:14:41,080
Speaker 2: It is so good.

293
00:14:41,120 --> 00:14:44,720
Speaker 1: It's like a little bit a little bit sweet, maybe too,

294
00:14:45,120 --> 00:14:49,160
Speaker 1: like not overpoweringly so, but yeah, it's just so youm

295
00:14:49,200 --> 00:14:51,440
Speaker 1: and to have before bed and to like get into

296
00:14:51,480 --> 00:14:53,560
Speaker 1: bed and you know when you start winding down and

297
00:14:53,640 --> 00:14:54,560
Speaker 1: reading your book.

298
00:14:54,320 --> 00:14:58,760
Speaker 2: And stuff a lot snuggle. I used to only drink

299
00:14:58,760 --> 00:15:03,240
Speaker 2: tea and then I met South. Sorry, like you ruined me,

300
00:15:03,360 --> 00:15:05,400
Speaker 2: I know. And now I'm.

301
00:15:05,240 --> 00:15:06,960
Speaker 4: Trying to like reverse your dammage.

302
00:15:08,000 --> 00:15:09,640
Speaker 2: I'm gonna stop drinking around.

303
00:15:09,440 --> 00:15:12,600
Speaker 3: Like fuck yo, I'm not stuffing drinking coffee. Well well

304
00:15:12,680 --> 00:15:15,680
Speaker 3: let's go there. Well let's not pull the baby out

305
00:15:15,680 --> 00:15:16,360
Speaker 3: with the bath water.

306
00:15:16,600 --> 00:15:17,760
Speaker 2: But if you're new to.

307
00:15:17,760 --> 00:15:20,760
Speaker 3: The tea game and you want some ideas, the best

308
00:15:20,800 --> 00:15:25,320
Speaker 3: types of tea for a fuzzy feeling brain, for dopamine,

309
00:15:25,560 --> 00:15:29,840
Speaker 3: apparently green tea is incredible for that. For focus, also

310
00:15:29,960 --> 00:15:33,720
Speaker 3: Marcher green tea and black tea. For calming and soothing,

311
00:15:34,000 --> 00:15:38,160
Speaker 3: cam favorite camerameal and peppermint, and then similar for sleep

312
00:15:38,240 --> 00:15:40,760
Speaker 3: camer meal and lavender. Ooh.

313
00:15:41,320 --> 00:15:43,560
Speaker 2: I Also I also fuck with a rose tea.

314
00:15:44,000 --> 00:15:47,280
Speaker 3: Same. I also love a hibiscus tea and also a

315
00:15:47,280 --> 00:15:48,160
Speaker 3: pomegranate tea.

316
00:15:48,320 --> 00:15:50,440
Speaker 4: Okay, what's your first appetizer?

317
00:15:50,640 --> 00:15:52,440
Speaker 2: What I've been doing at the moment.

318
00:15:52,600 --> 00:15:56,680
Speaker 1: And one of the thing that really just causes chaos

319
00:15:56,720 --> 00:15:59,200
Speaker 1: in my mind and in my heart and soul is

320
00:15:59,560 --> 00:16:03,240
Speaker 1: mess right. But like I struggle with the way that

321
00:16:03,280 --> 00:16:06,760
Speaker 1: my brain works, I struggle to keep things cleaneah right.

322
00:16:07,360 --> 00:16:11,040
Speaker 1: And the task of putting things away and keeping things

323
00:16:11,080 --> 00:16:15,080
Speaker 1: clean is quite difficult. And so if I get ready,

324
00:16:15,080 --> 00:16:17,480
Speaker 1: and I get ready in the bathroom, my makeup is everywhere,

325
00:16:17,960 --> 00:16:20,920
Speaker 1: and the bench then has like all my hair on it.

326
00:16:21,120 --> 00:16:25,960
Speaker 1: So I have put in two things that take me

327
00:16:26,400 --> 00:16:29,840
Speaker 1: less than ten minutes a day, and it literally keeps

328
00:16:30,520 --> 00:16:33,960
Speaker 1: my bathroom clean and my room so clean. So the

329
00:16:33,960 --> 00:16:36,240
Speaker 1: first thing is for the bathroom, and this takes me

330
00:16:36,320 --> 00:16:38,240
Speaker 1: ten minutes a day, and it makes it so easy

331
00:16:38,840 --> 00:16:41,760
Speaker 1: having a makeup bag that is double the size you

332
00:16:41,800 --> 00:16:42,360
Speaker 1: need it to be.

333
00:16:42,880 --> 00:16:46,040
Speaker 2: So my makeup bag is so big it is not.

334
00:16:46,160 --> 00:16:50,400
Speaker 1: Hard to just chuck everything in there because really it

335
00:16:50,440 --> 00:16:52,920
Speaker 1: does not need to be organized. I think I'm losing

336
00:16:52,960 --> 00:16:57,680
Speaker 1: this idea of things being so esthetically organized that is

337
00:16:57,800 --> 00:16:59,880
Speaker 1: just not me. That it's just not how my brain works,

338
00:17:00,320 --> 00:17:02,200
Speaker 1: and it is way too fucking hard.

339
00:17:02,280 --> 00:17:03,960
Speaker 2: Like, yes, I love seeing.

340
00:17:03,840 --> 00:17:07,680
Speaker 1: Videos of everyone's sesthetically pleasing drawers and bathroom cabinets, but.

341
00:17:07,640 --> 00:17:10,359
Speaker 2: I hate doing that. It doesn't make me happy.

342
00:17:10,800 --> 00:17:13,840
Speaker 1: And if it's a way and it's clean, that's good

343
00:17:13,960 --> 00:17:16,800
Speaker 1: enough for me. So like chucking everything in this beauty

344
00:17:16,840 --> 00:17:20,240
Speaker 1: bag or cosmetics bag and then chucking it in a drawer, easy,

345
00:17:20,400 --> 00:17:26,080
Speaker 1: easiest pie, right, And then makeup wipes. It's so good

346
00:17:26,080 --> 00:17:27,879
Speaker 1: in the morning and in the evening because in the

347
00:17:27,920 --> 00:17:30,000
Speaker 1: morning I kind of will give a little wipe your

348
00:17:30,040 --> 00:17:32,239
Speaker 1: wipe just to fresh my face up, and it's not

349
00:17:32,359 --> 00:17:35,800
Speaker 1: really as like a source of removing or cleansing, like

350
00:17:35,840 --> 00:17:38,040
Speaker 1: I'm using my skinhead and stress. Yeah, it's just a

351
00:17:38,119 --> 00:17:40,800
Speaker 1: freshen Yeah, it's like a freshener. And then I use

352
00:17:40,840 --> 00:17:44,080
Speaker 1: that to just give the bench a wipe down, Like

353
00:17:44,160 --> 00:17:46,040
Speaker 1: I don't have to go and get the spray and wipe.

354
00:17:46,119 --> 00:17:47,919
Speaker 1: I just use the makeup wipe that I just use

355
00:17:47,920 --> 00:17:49,639
Speaker 1: it on my face because it's still damp and it

356
00:17:49,800 --> 00:17:50,800
Speaker 1: literally does the job.

357
00:17:51,240 --> 00:17:53,040
Speaker 2: Same thing in the evening.

358
00:17:53,400 --> 00:17:55,679
Speaker 1: So then in the morning I come in the bathroom's

359
00:17:55,720 --> 00:17:58,240
Speaker 1: clean like, and that's like a really nice way to

360
00:17:58,240 --> 00:18:00,639
Speaker 1: start the day. There's nothing worse than like waking up

361
00:18:00,680 --> 00:18:02,720
Speaker 1: and walking into the bathroom or coming home and walking

362
00:18:02,720 --> 00:18:06,080
Speaker 1: into the bathroom and it's a shit fight in there, okay,

363
00:18:06,119 --> 00:18:09,720
Speaker 1: because there are times I go in there and I say,

364
00:18:09,800 --> 00:18:11,000
Speaker 1: what raccoon.

365
00:18:10,920 --> 00:18:13,240
Speaker 4: Yeah you're in here, and it was me.

366
00:18:13,760 --> 00:18:15,680
Speaker 2: I am the raccoon.

367
00:18:16,000 --> 00:18:17,840
Speaker 3: It also means that you're not going to get to

368
00:18:17,920 --> 00:18:19,840
Speaker 3: the weekend and be like, ah, like I have to

369
00:18:19,880 --> 00:18:22,000
Speaker 3: do this huge clean of the bathroom, Like at least

370
00:18:22,040 --> 00:18:24,800
Speaker 3: those basics have been maintained.

371
00:18:24,920 --> 00:18:28,040
Speaker 1: Because yeah, the deep clean's fun, but like, let's be honest,

372
00:18:28,040 --> 00:18:29,800
Speaker 1: we don't want to all deep clean every weekend. And

373
00:18:29,840 --> 00:18:32,119
Speaker 1: so the other thing that I've kind of put in

374
00:18:32,160 --> 00:18:38,919
Speaker 1: place as a let appetizer is a washing basket, which

375
00:18:39,400 --> 00:18:42,080
Speaker 1: was recommended to me by my therapist, but I think

376
00:18:42,080 --> 00:18:44,600
Speaker 1: this is quite a common practice for the people with

377
00:18:44,680 --> 00:18:48,600
Speaker 1: two busy brins. And it's a washing basket that's not

378
00:18:48,640 --> 00:18:51,119
Speaker 1: for dirty clothes and not for clean clothes. It's clothes

379
00:18:51,160 --> 00:18:53,320
Speaker 1: that I tried on and I didn't want to wear,

380
00:18:53,760 --> 00:18:56,480
Speaker 1: or it's clothes that I wore today, but they're not

381
00:18:56,560 --> 00:18:57,200
Speaker 1: dirty yet.

382
00:18:57,320 --> 00:18:58,080
Speaker 2: But I'm not ready.

383
00:18:58,320 --> 00:18:59,960
Speaker 1: I just can't be a bothered to put it away yet.

384
00:19:00,280 --> 00:19:03,320
Speaker 1: So it's like, you're not dirty, not clean washing baskets.

385
00:19:03,320 --> 00:19:05,800
Speaker 3: I love that, right, because then your clothes aren't sitting

386
00:19:05,800 --> 00:19:07,679
Speaker 3: with the genuinely dirty ones. So then you're like, oh

387
00:19:07,720 --> 00:19:10,000
Speaker 3: wait no, now they are dirty by association.

388
00:19:10,119 --> 00:19:12,679
Speaker 2: Yeah, like they touch the dirt. Yeah, that can't be.

389
00:19:12,760 --> 00:19:15,000
Speaker 3: They've imbued with the smells of the dirty sun.

390
00:19:15,080 --> 00:19:18,040
Speaker 2: Exactly, so exactly. Yeah.

391
00:19:18,080 --> 00:19:22,040
Speaker 1: So it's basically this small little washing basket that you know,

392
00:19:22,240 --> 00:19:24,440
Speaker 1: if I come home and I just want to get

393
00:19:24,440 --> 00:19:27,000
Speaker 1: the clothes off me, or I want someone to put

394
00:19:27,000 --> 00:19:28,399
Speaker 1: my pajamas.

395
00:19:28,200 --> 00:19:29,840
Speaker 2: Like that, I wear a rush on the way.

396
00:19:30,240 --> 00:19:32,480
Speaker 1: They're not dirty, they're not ready to be washed, but

397
00:19:32,520 --> 00:19:33,880
Speaker 1: I don't want to put them away yet, so they

398
00:19:33,920 --> 00:19:35,600
Speaker 1: go in this magical little basket.

399
00:19:35,680 --> 00:19:36,240
Speaker 2: I love that.

400
00:19:36,440 --> 00:19:41,600
Speaker 1: Introducing tubs into my life life changing and I feel

401
00:19:41,920 --> 00:19:44,520
Speaker 1: so much more accomplished because I'm not sitting in clutter.

402
00:19:45,240 --> 00:19:49,119
Speaker 4: Yeah, and it's finding whatever system.

403
00:19:48,800 --> 00:19:51,800
Speaker 3: Works for you, and it really can be as simple

404
00:19:51,920 --> 00:19:54,399
Speaker 3: as buying a laundry basket.

405
00:19:54,520 --> 00:19:55,600
Speaker 2: Yeah, like that's incredible.

406
00:19:55,720 --> 00:20:01,639
Speaker 3: Okay, my next advertiser is a mindful shower. So with

407
00:20:01,720 --> 00:20:04,800
Speaker 3: a mindful shower, that's like you're not sitting there thinking

408
00:20:04,800 --> 00:20:06,359
Speaker 3: about Okay, these are all the things I'm like to

409
00:20:06,400 --> 00:20:07,640
Speaker 3: do this, this is what I need to do.

410
00:20:08,040 --> 00:20:09,359
Speaker 4: It's mindful.

411
00:20:09,600 --> 00:20:12,520
Speaker 3: So while you're doing it, you're pressing pause and taking

412
00:20:12,800 --> 00:20:17,320
Speaker 3: some deep breaths, And as you do this, one by one,

413
00:20:17,560 --> 00:20:21,960
Speaker 3: you go through each of the senses, pausing on each

414
00:20:22,000 --> 00:20:25,680
Speaker 3: of them for about thirty seconds, and ask yourself these

415
00:20:25,800 --> 00:20:29,639
Speaker 3: questions as you go through number one, What can I see? So?

416
00:20:29,960 --> 00:20:31,719
Speaker 4: Is it the steam in the shower?

417
00:20:31,920 --> 00:20:34,880
Speaker 3: Is it the condensation dripping down the glass?

418
00:20:35,760 --> 00:20:35,920
Speaker 1: Oh?

419
00:20:36,000 --> 00:20:39,000
Speaker 2: No, clear the conversation I know?

420
00:20:39,640 --> 00:20:42,560
Speaker 3: Or no? Is it the water going down the drain?

421
00:20:42,640 --> 00:20:45,080
Speaker 3: Is it the bubbles on your skin? What can I

422
00:20:45,160 --> 00:20:49,679
Speaker 3: hear the water running? Can you hear music playing or

423
00:20:49,720 --> 00:20:53,160
Speaker 3: maybe a TV on in the other room or your

424
00:20:53,160 --> 00:20:56,040
Speaker 3: boyfriend yelling out something in the other room. And you're saying,

425
00:20:56,840 --> 00:20:58,320
Speaker 3: I make a mind full shower.

426
00:20:58,440 --> 00:21:00,359
Speaker 2: Shut up to be that.

427
00:21:01,080 --> 00:21:04,159
Speaker 3: What can I feel the warmth of the water on

428
00:21:04,200 --> 00:21:07,439
Speaker 3: your skin? The products that you're using? What can I

429
00:21:07,480 --> 00:21:12,120
Speaker 3: smell the shampoo, the soaps, the lotions, the potents. It's

430
00:21:12,160 --> 00:21:18,000
Speaker 3: about pausing and using that time to really ground yourself,

431
00:21:18,400 --> 00:21:22,399
Speaker 3: I think, and I love doing that, and it's something

432
00:21:22,440 --> 00:21:26,479
Speaker 3: that I've learned recently because usually in the shower, I

433
00:21:26,520 --> 00:21:30,840
Speaker 3: have podcasts playing or YouTube up and I'm watching something

434
00:21:30,920 --> 00:21:34,280
Speaker 3: an episode And when we went raw Dog your shower, Yeah,

435
00:21:34,320 --> 00:21:38,119
Speaker 3: And we were talking about ways to digital detox the

436
00:21:38,160 --> 00:21:41,240
Speaker 3: other week and having like no phone zones, and that

437
00:21:41,400 --> 00:21:42,720
Speaker 3: was one of them for me that I was like,

438
00:21:42,760 --> 00:21:46,120
Speaker 3: it's really unnecessary. I don't need to be stimulated by

439
00:21:46,160 --> 00:21:49,399
Speaker 3: my phone in my ten minute shower every day. So

440
00:21:49,480 --> 00:21:52,159
Speaker 3: I found that really helpful to switch off that. Yeah.

441
00:21:52,280 --> 00:21:53,720
Speaker 2: Yeah, I love a good shower thought.

442
00:21:53,840 --> 00:21:55,919
Speaker 1: I think it's also depending what mood you're in, Like

443
00:21:55,960 --> 00:21:57,240
Speaker 1: sometimes after a long.

444
00:21:57,119 --> 00:21:58,720
Speaker 4: Day, sometimes I do want to switch it.

445
00:21:58,840 --> 00:22:00,359
Speaker 3: Yeah, you do just want to be like, like, I

446
00:22:00,400 --> 00:22:01,920
Speaker 3: love to sing in the shower too, So we.

447
00:22:01,880 --> 00:22:03,200
Speaker 2: Haven't completely got rid of that.

448
00:22:03,240 --> 00:22:04,600
Speaker 3: You know, I got playlists going.

449
00:22:04,640 --> 00:22:06,760
Speaker 2: Every time I sing it sounds in the shower. I

450
00:22:06,840 --> 00:22:10,520
Speaker 2: come out and so goes love Li singing like.

451
00:22:12,280 --> 00:22:13,880
Speaker 3: I'm there with like a cut next to the door

452
00:22:13,920 --> 00:22:18,359
Speaker 3: being line God a broggin road love Me.

453
00:22:20,119 --> 00:22:24,159
Speaker 2: Never long stream banger, what a hit.

454
00:22:24,600 --> 00:22:29,239
Speaker 1: I love that song. Hannah Montana soundtrack Slack. Do you

455
00:22:29,280 --> 00:22:33,640
Speaker 1: know what my dope for me advertiser is the Hannah

456
00:22:33,680 --> 00:22:38,720
Speaker 1: Montana soundtrack? I agree that is actually leads me into

457
00:22:39,960 --> 00:22:46,520
Speaker 1: my final appetizer. It is listening to songs that you

458
00:22:46,560 --> 00:22:48,080
Speaker 1: loved when you were.

459
00:22:48,000 --> 00:22:51,520
Speaker 2: Younger, when we were young. There's gonna be a lot

460
00:22:51,560 --> 00:22:53,840
Speaker 2: of singing in this next minute. Strap In.

461
00:22:54,160 --> 00:22:56,600
Speaker 1: I was listening to the mel Robins podcast and she

462
00:22:57,080 --> 00:22:59,760
Speaker 1: was talking about the things that make you more productive,

463
00:23:00,240 --> 00:23:02,920
Speaker 1: and you're more productive when you're in a good mood, right,

464
00:23:03,400 --> 00:23:07,560
Speaker 1: And there's actually scientific research that shows that listening to

465
00:23:07,720 --> 00:23:11,919
Speaker 1: music that pulls nostalgia from you actually puts you in

466
00:23:11,960 --> 00:23:15,440
Speaker 1: a better mood. So I've been doing that in terms

467
00:23:15,440 --> 00:23:17,440
Speaker 1: of like I'm like, what were the songs that like,

468
00:23:18,119 --> 00:23:20,080
Speaker 1: I love, like, what were the songs that when I

469
00:23:20,160 --> 00:23:22,960
Speaker 1: was a teenager? And it's hard because I listened to

470
00:23:23,000 --> 00:23:26,960
Speaker 1: old music now. So it was like finding music and

471
00:23:27,000 --> 00:23:31,280
Speaker 1: creating a playlist and listening to a song that is

472
00:23:31,359 --> 00:23:34,399
Speaker 1: going to put you in a good mood is going

473
00:23:34,440 --> 00:23:38,480
Speaker 1: to make you more productive that like, it sounds really silly,

474
00:23:38,960 --> 00:23:43,520
Speaker 1: but I have started putting on an alarm for after

475
00:23:43,600 --> 00:23:46,760
Speaker 1: I wake up at about eight is when I want

476
00:23:46,800 --> 00:23:48,679
Speaker 1: to start kind of getting into my dates.

477
00:23:48,680 --> 00:23:50,560
Speaker 2: When I'm going to go have a shower and get ready.

478
00:23:50,680 --> 00:23:54,960
Speaker 1: I have an alarm on the Alexa that is to

479
00:23:55,080 --> 00:24:00,640
Speaker 1: start playing the Hannah Montana soundtrack, Well change it up

480
00:24:00,920 --> 00:24:03,720
Speaker 1: and I and it's three minutes. It's three minutes of

481
00:24:03,720 --> 00:24:05,959
Speaker 1: my day, right, Yeah, that it can keep playing, and

482
00:24:06,080 --> 00:24:08,679
Speaker 1: often it does, like my happy, good mood playlist will

483
00:24:08,720 --> 00:24:11,320
Speaker 1: just keep playing. But it's the thing that I'm like, oh,

484
00:24:11,400 --> 00:24:13,480
Speaker 1: I love this song, and I do think you need

485
00:24:13,520 --> 00:24:15,800
Speaker 1: to change it up otherwise it'll get boring, Like, yeah,

486
00:24:15,840 --> 00:24:17,440
Speaker 1: it can't just be the same song every day.

487
00:24:17,480 --> 00:24:19,560
Speaker 3: That it's like thing like, well, you're not going to

488
00:24:19,600 --> 00:24:25,040
Speaker 3: get the hit of nostalgia in the same way.

489
00:24:23,160 --> 00:24:26,679
Speaker 1: But yeah, and it just it really transforms your day.

490
00:24:26,760 --> 00:24:29,240
Speaker 1: So if you're ever sitting there and you don't want

491
00:24:29,240 --> 00:24:31,439
Speaker 1: to listen to good vibe music when you're in a

492
00:24:31,480 --> 00:24:34,679
Speaker 1: bad mood, but just do it, like just put on

493
00:24:34,880 --> 00:24:37,439
Speaker 1: the Best of Both Worlds by Hannah Montana or he

494
00:24:37,480 --> 00:24:38,840
Speaker 1: could be the one or.

495
00:24:38,760 --> 00:24:40,680
Speaker 2: Always on Your Way Back Home. Yeah, I love that

496
00:24:40,680 --> 00:24:41,920
Speaker 2: that one. That one's a bop.

497
00:24:42,160 --> 00:24:45,159
Speaker 1: Yeah, but yeah, maybe it's a good practice to have

498
00:24:45,240 --> 00:24:48,199
Speaker 1: a think about what songs like pool Joy from you

499
00:24:48,280 --> 00:24:49,840
Speaker 1: that you go, h, I remember this.

500
00:24:50,080 --> 00:24:52,800
Speaker 3: Yeah, if you want like a good source to find

501
00:24:52,960 --> 00:24:57,480
Speaker 3: like Forgotten Bangers, if you will, Spotify has these playlists

502
00:24:57,560 --> 00:25:00,520
Speaker 3: that are like hits of nineteen ninety one, hits of

503
00:25:00,560 --> 00:25:02,280
Speaker 3: nineteen ninety two, and they're per year.

504
00:25:02,640 --> 00:25:06,159
Speaker 4: So rather than going to a hits of the nineties.

505
00:25:05,640 --> 00:25:08,399
Speaker 3: Where it's probably like the real hits that you do

506
00:25:08,560 --> 00:25:11,280
Speaker 3: here in the grocery store or that are already on

507
00:25:11,320 --> 00:25:14,560
Speaker 3: your playlist, go to those niche down playlists for the

508
00:25:14,640 --> 00:25:17,200
Speaker 3: year and you'll find some more forgotten hits.

509
00:25:17,280 --> 00:25:19,679
Speaker 2: That's such a good tip. I'm going to do this.

510
00:25:20,200 --> 00:25:22,919
Speaker 3: Yeah, I'm really excited to listen to like some throwback

511
00:25:23,000 --> 00:25:23,840
Speaker 3: hits when I get home.

512
00:25:24,000 --> 00:25:25,119
Speaker 2: Yeah, well, do you know what?

513
00:25:25,400 --> 00:25:29,879
Speaker 1: We will make a dopamine menu playlist, Dane.

514
00:25:30,440 --> 00:25:31,920
Speaker 2: Sounds like I'm doing.

515
00:25:31,960 --> 00:25:33,360
Speaker 4: I'm like, there's my weekend plan.

516
00:25:33,560 --> 00:25:36,000
Speaker 1: Yeah, We're going to make a dopamine menu playlist. And

517
00:25:36,040 --> 00:25:37,960
Speaker 1: this is the playlist that you put on when you

518
00:25:38,040 --> 00:25:39,919
Speaker 1: have to do something and even putting off doing it.

519
00:25:39,920 --> 00:25:42,160
Speaker 1: I don't even care if it's sending an email, Okay.

520
00:25:42,680 --> 00:25:45,480
Speaker 1: The main course of your dopamine menu are very likely

521
00:25:45,680 --> 00:25:49,000
Speaker 1: things that you've potentially been putting off or avoiding because

522
00:25:49,040 --> 00:25:50,800
Speaker 1: they take a lot of effort or.

523
00:25:50,720 --> 00:25:51,720
Speaker 2: A lot of time.

524
00:25:52,240 --> 00:25:55,560
Speaker 1: I also think like the main course of things for

525
00:25:55,600 --> 00:25:58,640
Speaker 1: your dopamine menu is potentially things that just slide down

526
00:25:58,640 --> 00:26:02,520
Speaker 1: the priority list is life is crazy, and that's just

527
00:26:02,760 --> 00:26:05,760
Speaker 1: how it is. And a lot of the time it's

528
00:26:05,800 --> 00:26:08,720
Speaker 1: because we don't prioritize ourselves. We prioritize the things that

529
00:26:08,760 --> 00:26:12,119
Speaker 1: we genuinely enjoy doing because it's like I'm tired, and

530
00:26:12,160 --> 00:26:14,800
Speaker 1: that is so fair enough. So obvious things of this

531
00:26:15,040 --> 00:26:17,800
Speaker 1: is doing your load of washing and putting everything away

532
00:26:17,840 --> 00:26:20,879
Speaker 1: and having absolutely nothing in your dirty clothes basket, or

533
00:26:21,400 --> 00:26:23,360
Speaker 1: doing a deep clean and a.

534
00:26:23,320 --> 00:26:24,679
Speaker 2: Declutter of your spaces.

535
00:26:25,160 --> 00:26:29,040
Speaker 1: Also going for a hot girl walk, moving your body

536
00:26:29,600 --> 00:26:31,600
Speaker 1: that type of vibe, like we know those things are

537
00:26:31,600 --> 00:26:34,480
Speaker 1: good for us. But one thing that I've been doing

538
00:26:34,560 --> 00:26:38,600
Speaker 1: every single day for my dopamine menu is spending quality

539
00:26:38,640 --> 00:26:44,280
Speaker 1: time that is away from my phone. So what I've

540
00:26:44,280 --> 00:26:46,720
Speaker 1: been doing is I've been waking up an hour earlier.

541
00:26:46,840 --> 00:26:50,000
Speaker 1: And this kind of was a bit easier because I

542
00:26:50,240 --> 00:26:53,520
Speaker 1: leveled to sleep, but because we came back my jet lag,

543
00:26:53,560 --> 00:26:56,359
Speaker 1: I was waking up a little bit earlier. And normally

544
00:26:56,760 --> 00:26:59,960
Speaker 1: my partner would go to the gym in the morning too,

545
00:27:00,480 --> 00:27:03,320
Speaker 1: but he has started going to the gym after work

546
00:27:03,359 --> 00:27:05,960
Speaker 1: because at seven am we both wake up, we leave

547
00:27:06,880 --> 00:27:10,600
Speaker 1: our phones like in our bedroom or in whatever room

548
00:27:10,640 --> 00:27:12,639
Speaker 1: they're in, and we go and make a coffee and

549
00:27:12,680 --> 00:27:15,000
Speaker 1: we sit and have coffee together for an hour. That's

550
00:27:15,000 --> 00:27:19,960
Speaker 1: so nice and it is just really really nice because

551
00:27:20,480 --> 00:27:24,399
Speaker 1: it makes me feel like I'm living my life. Like

552
00:27:24,520 --> 00:27:26,840
Speaker 1: if it doesn't make it, it makes me have the

553
00:27:26,880 --> 00:27:30,160
Speaker 1: feeling of you like work to live, you don't live

554
00:27:30,200 --> 00:27:33,280
Speaker 1: to work. But it's just such a nice way to

555
00:27:33,359 --> 00:27:36,400
Speaker 1: just introduce myself to the day and be like, oh cool,

556
00:27:36,440 --> 00:27:38,760
Speaker 1: and then like we will do our best to like

557
00:27:38,880 --> 00:27:41,240
Speaker 1: not talk about work or not look at work or

558
00:27:41,240 --> 00:27:44,199
Speaker 1: not think about it, and we'll just like have a

559
00:27:44,200 --> 00:27:46,359
Speaker 1: little chit chat and have breakfast together.

560
00:27:46,560 --> 00:27:48,720
Speaker 2: And so even on mornings that we.

561
00:27:48,680 --> 00:27:52,159
Speaker 1: Don't do that, I've been like going for walks with friends,

562
00:27:52,200 --> 00:27:54,679
Speaker 1: or I've been spending that seven am to eight am

563
00:27:55,160 --> 00:27:57,560
Speaker 1: spending quality time with someone I love. I even spent

564
00:27:57,640 --> 00:28:00,359
Speaker 1: it just calling my mum one morning and having a chat.

565
00:28:00,600 --> 00:28:03,240
Speaker 1: So it's like that is definitely the one thing that

566
00:28:03,320 --> 00:28:05,920
Speaker 1: like I really really want to keep doing. And it's

567
00:28:06,000 --> 00:28:09,840
Speaker 1: just been so fun, Like I love my morning coffee

568
00:28:10,560 --> 00:28:13,359
Speaker 1: with someone now, and I've noticed on the days that

569
00:28:13,400 --> 00:28:15,400
Speaker 1: if i haven't done it, I've got a little bit

570
00:28:15,480 --> 00:28:16,400
Speaker 1: less pep.

571
00:28:16,600 --> 00:28:19,720
Speaker 2: In the step. Yeah, I feel a little bit more flat. Yeah, okay,

572
00:28:19,760 --> 00:28:20,440
Speaker 2: what's yours?

573
00:28:20,440 --> 00:28:22,880
Speaker 3: My first main you did touch on it, but it's

574
00:28:23,040 --> 00:28:28,119
Speaker 3: decluttering your forgotten spaces. So I'd quite good at like

575
00:28:28,280 --> 00:28:31,119
Speaker 3: keeping my space clean. I do have like cleaning in

576
00:28:31,160 --> 00:28:34,240
Speaker 3: my in my routine on a weekend. Like I really

577
00:28:34,240 --> 00:28:36,000
Speaker 3: can't function unless I have that.

578
00:28:36,200 --> 00:28:37,679
Speaker 4: It's almost to a fault.

579
00:28:38,200 --> 00:28:41,959
Speaker 3: However, a lot of the forgotten spaces, it's like I'm

580
00:28:42,000 --> 00:28:44,680
Speaker 3: really good at like maintaining the regular sort of organization,

581
00:28:44,800 --> 00:28:47,480
Speaker 3: but there will be like certain draws and things that

582
00:28:47,520 --> 00:28:51,880
Speaker 3: you open and it's just chaos. What I've been introducing

583
00:28:52,080 --> 00:28:56,440
Speaker 3: is every weekend, I pick one forgotten space to declutter,

584
00:28:56,560 --> 00:28:58,440
Speaker 3: because if I try to do them all, that's the

585
00:28:58,480 --> 00:28:59,560
Speaker 3: way too overwhelming.

586
00:28:59,640 --> 00:29:00,000
Speaker 2: Yeah.

587
00:29:00,200 --> 00:29:03,040
Speaker 3: So for example, last week, I did the pantry, and

588
00:29:03,120 --> 00:29:05,400
Speaker 3: I try to follow a similar sort of process with

589
00:29:05,480 --> 00:29:08,400
Speaker 3: each one, where I put a timer on for an

590
00:29:08,480 --> 00:29:11,959
Speaker 3: hour usually because that's typically how long it takes, and

591
00:29:12,000 --> 00:29:15,440
Speaker 3: I take every single thing out so it's completely bare.

592
00:29:15,680 --> 00:29:17,800
Speaker 3: From there, I can see, okay, well, these are the

593
00:29:17,800 --> 00:29:20,120
Speaker 3: things that we're going to keep that we still want

594
00:29:20,120 --> 00:29:21,520
Speaker 3: to use, and then I can put it back in

595
00:29:21,560 --> 00:29:25,600
Speaker 3: a more organized fashion, and then also just being more

596
00:29:25,640 --> 00:29:28,360
Speaker 3: mindful of that when I do my grocery shopping, for example,

597
00:29:28,360 --> 00:29:31,200
Speaker 3: and I know exactly what we have in our pantry,

598
00:29:31,240 --> 00:29:34,320
Speaker 3: and I've just found that to be so helpful, and

599
00:29:34,400 --> 00:29:35,720
Speaker 3: putting the timer on.

600
00:29:36,520 --> 00:29:38,960
Speaker 4: Is a really key important partner of that for me.

601
00:29:39,080 --> 00:29:41,080
Speaker 2: I would say that's the side dish.

602
00:29:41,040 --> 00:29:44,440
Speaker 3: Yeah, exactly, which we'll get into because it just keeps

603
00:29:44,440 --> 00:29:47,200
Speaker 3: me accountable. Yeah, and then that way, I'm not like

604
00:29:47,320 --> 00:29:49,400
Speaker 3: just procrastinating it and stopping to look at my phone

605
00:29:49,400 --> 00:29:51,640
Speaker 3: because I'm like, no, you've only got fifteen minutes left

606
00:29:51,680 --> 00:29:54,800
Speaker 3: or on the clock. But yeah, so I've done this

607
00:29:54,880 --> 00:29:57,160
Speaker 3: for my pantry, my bathroom cupboard.

608
00:29:57,480 --> 00:29:59,960
Speaker 4: This weekend, I think is going to be the junk.

609
00:30:00,680 --> 00:30:03,080
Speaker 2: I was just about to say the draw.

610
00:30:03,400 --> 00:30:07,840
Speaker 1: This is everyone's signed this weekend, clean out the draw.

611
00:30:08,280 --> 00:30:08,560
Speaker 2: Yep.

612
00:30:08,960 --> 00:30:12,160
Speaker 1: But yeah, I think the main course these are very

613
00:30:12,240 --> 00:30:14,800
Speaker 1: These are going to be very specific. I think it's

614
00:30:14,920 --> 00:30:18,600
Speaker 1: really good practice to find the specific thing that is

615
00:30:18,680 --> 00:30:24,920
Speaker 1: helpful for you. Let's move on to dessert. What's life

616
00:30:24,960 --> 00:30:26,320
Speaker 1: without a little dessert?

617
00:30:26,560 --> 00:30:28,920
Speaker 2: Sound? We treat, we treat.

618
00:30:28,960 --> 00:30:32,600
Speaker 1: So the dessert part of your dopamine menu is for

619
00:30:32,800 --> 00:30:38,600
Speaker 1: life's sweets. It's the things that are fun but within moderation.

620
00:30:38,360 --> 00:30:40,440
Speaker 2: Because otherwise it might be a little too rich.

621
00:30:41,240 --> 00:30:44,840
Speaker 1: You know, These activities are things that you indulge in

622
00:30:44,960 --> 00:30:48,960
Speaker 1: occasionally purely for pleasure, and things that maybe feel good

623
00:30:48,960 --> 00:30:52,360
Speaker 1: in the moment, but they don't really feel your cup.

624
00:30:52,640 --> 00:30:57,000
Speaker 1: So like, we can't rely on the dessert list to

625
00:30:57,080 --> 00:30:59,920
Speaker 1: be the fix, to be the one size fits all.

626
00:31:00,080 --> 00:31:02,600
Speaker 4: It's a treat to enjoy in moderation exactly.

627
00:31:02,880 --> 00:31:07,200
Speaker 2: My very obvious dessert list is gone for a little shop.

628
00:31:07,440 --> 00:31:13,080
Speaker 2: Oh yeah, a little shop. But my real dessert and

629
00:31:13,120 --> 00:31:17,400
Speaker 2: dopamine menu is a deepop or a Facebook marketplace shop.

630
00:31:17,640 --> 00:31:18,680
Speaker 2: I love it.

631
00:31:18,720 --> 00:31:21,120
Speaker 1: I love thrifting and I love deepop and I love

632
00:31:21,160 --> 00:31:24,200
Speaker 1: Facebook marketplace because I feel like I'm finding something like

633
00:31:24,280 --> 00:31:24,960
Speaker 1: that has a.

634
00:31:24,920 --> 00:31:27,560
Speaker 4: Story, Yeah, that has a history behind there.

635
00:31:27,720 --> 00:31:29,160
Speaker 2: Yeah that it's unique.

636
00:31:29,200 --> 00:31:31,080
Speaker 1: I'm like, I'm the only one that has it, Like

637
00:31:31,120 --> 00:31:33,320
Speaker 1: I just I love it. It brings me so much joy.

638
00:31:33,760 --> 00:31:37,160
Speaker 1: And the thing as well with it is pretend shopping

639
00:31:37,240 --> 00:31:40,320
Speaker 1: sometimes too, and it's like I just love having a look.

640
00:31:40,440 --> 00:31:42,960
Speaker 1: And we've gone into the science behind this in a

641
00:31:43,000 --> 00:31:45,200
Speaker 1: recent episode of The Three Habits That Keep You Broke,

642
00:31:45,520 --> 00:31:48,960
Speaker 1: But it's the you know, the window shopping online window shopping.

643
00:31:49,120 --> 00:31:51,400
Speaker 2: It brings me so much joy. And it's like you

644
00:31:51,400 --> 00:31:53,480
Speaker 2: can do that on Pinterest or I do it.

645
00:31:53,440 --> 00:31:56,000
Speaker 1: On deepop, but I save them in a folder and

646
00:31:56,040 --> 00:31:58,000
Speaker 1: I sometimes I go back and I buy it, and

647
00:31:58,040 --> 00:31:59,520
Speaker 1: then if I've forgotten about it and I'm like I

648
00:31:59,520 --> 00:32:02,560
Speaker 1: don't need it, then yeah, And it's just I just navic.

649
00:32:03,040 --> 00:32:05,840
Speaker 3: I'm five years old and on my desserts is watching

650
00:32:05,840 --> 00:32:10,960
Speaker 3: cartoons and kids shows back honestly because we touched on this,

651
00:32:11,080 --> 00:32:13,920
Speaker 3: you know, with the music. But I read an article

652
00:32:13,920 --> 00:32:18,840
Speaker 3: by Psychology today and rewatching nostalgic and lighthearted TV shows

653
00:32:18,840 --> 00:32:21,880
Speaker 3: can help reduce your cognitive load, and I really do

654
00:32:21,920 --> 00:32:26,239
Speaker 3: feel like it does exactly that. I also think that, like,

655
00:32:26,520 --> 00:32:28,720
Speaker 3: of course, like you know, rewatching The Office or the

656
00:32:28,800 --> 00:32:32,160
Speaker 3: Vampire Diaries, like that's great, But I think that rewatching

657
00:32:32,440 --> 00:32:36,240
Speaker 3: cartoons or watching kids shows, even if you've never seen

658
00:32:36,280 --> 00:32:40,040
Speaker 3: them before, you know they're always animated with really bright

659
00:32:40,120 --> 00:32:42,400
Speaker 3: colors and cute characters, and.

660
00:32:42,560 --> 00:32:43,760
Speaker 2: There's always a happy ending.

661
00:32:43,840 --> 00:32:47,080
Speaker 3: There's a happy ending and like a really nice, uplifting

662
00:32:47,360 --> 00:32:49,640
Speaker 3: lesson to be learned in the episode. I think it

663
00:32:49,720 --> 00:32:52,920
Speaker 3: really brings it down to the really simple things that

664
00:32:53,000 --> 00:32:57,400
Speaker 3: make us human at the core, and I love it.

665
00:32:57,520 --> 00:32:59,880
Speaker 2: I think that's why so many people are bluey one thing.

666
00:33:01,240 --> 00:33:03,880
Speaker 3: And I caught an episode of Blue and it made

667
00:33:03,920 --> 00:33:04,400
Speaker 3: me cry.

668
00:33:04,920 --> 00:33:06,160
Speaker 2: It's so when they.

669
00:33:07,240 --> 00:33:09,680
Speaker 3: No, but I've heard that one's really sad. I think

670
00:33:09,680 --> 00:33:11,320
Speaker 3: I think I would be the sort of person that

671
00:33:11,360 --> 00:33:13,560
Speaker 3: would cry in every episode of Blue too, honestly, but

672
00:33:13,600 --> 00:33:16,760
Speaker 3: also as well, I feel like, typically like cartoons and

673
00:33:16,840 --> 00:33:20,080
Speaker 3: kids TV shows are usually you know, ten minutes to

674
00:33:20,200 --> 00:33:22,680
Speaker 3: thirty minutes doesn't take up a huge chunk of the day,

675
00:33:22,880 --> 00:33:25,320
Speaker 3: And usually it's if I've had, you know, a bit

676
00:33:25,320 --> 00:33:27,840
Speaker 3: of a bad day, or you know, I'm just feeling

677
00:33:27,840 --> 00:33:30,720
Speaker 3: a bit flat, I'll just look them up on YouTube.

678
00:33:30,480 --> 00:33:32,959
Speaker 2: Be honest right now and actually say the one that

679
00:33:33,000 --> 00:33:33,720
Speaker 2: you oh.

680
00:33:33,640 --> 00:33:34,880
Speaker 4: The one that I really love.

681
00:33:35,160 --> 00:33:38,120
Speaker 3: I watch a couple, but my current favorite is Nanalan,

682
00:33:38,960 --> 00:33:43,440
Speaker 3: which is that Little no from the Who's.

683
00:33:43,320 --> 00:33:44,960
Speaker 2: That Wonderful Girl?

684
00:33:46,840 --> 00:33:52,000
Speaker 1: G Youda, The Little Green Puppet, The Little Sweet Peach.

685
00:33:52,120 --> 00:33:53,640
Speaker 2: Do you know what you should put in the rotation?

686
00:33:54,200 --> 00:33:55,480
Speaker 2: The Bear and the Big Blue House.

687
00:33:55,600 --> 00:33:57,120
Speaker 4: Yes, I love that show.

688
00:33:57,320 --> 00:34:01,480
Speaker 3: Also Little Bear, I don't remember a little It's the best.

689
00:34:01,600 --> 00:34:03,040
Speaker 3: And Franklin and Arthur.

690
00:34:03,640 --> 00:34:07,200
Speaker 1: My next dessert is kind of similar to yours. It's

691
00:34:07,240 --> 00:34:11,880
Speaker 1: actually having an active movie night. So it's not sitting

692
00:34:11,920 --> 00:34:13,920
Speaker 1: down ordering your brets and just watching Telly.

693
00:34:14,120 --> 00:34:15,520
Speaker 4: It is scrolling on your phone.

694
00:34:15,600 --> 00:34:20,000
Speaker 1: Yeah yeah, It is getting my doner and bringing it

695
00:34:20,040 --> 00:34:23,160
Speaker 1: into the lounge room. It is having popcorn, Yes.

696
00:34:24,120 --> 00:34:24,440
Speaker 3: It is.

697
00:34:24,760 --> 00:34:26,640
Speaker 2: I already know what takeaway I'm ordering.

698
00:34:26,640 --> 00:34:28,800
Speaker 1: I'm thinking of what is my favorite takeaway that I

699
00:34:28,840 --> 00:34:31,440
Speaker 1: can get, and like, ordering takeaway is a very very

700
00:34:31,480 --> 00:34:32,920
Speaker 1: important part of the process.

701
00:34:32,560 --> 00:34:35,520
Speaker 2: Like you can't the dessert.

702
00:34:35,560 --> 00:34:41,600
Speaker 1: Dopamine is ordering your favorite takeaway and watching preferably a

703
00:34:41,760 --> 00:34:44,680
Speaker 1: new movie I haven't seen before, even if that's an

704
00:34:44,680 --> 00:34:47,800
Speaker 1: old movie but you haven't seen for the first time.

705
00:34:48,280 --> 00:34:50,680
Speaker 1: There is something that is so good about that and

706
00:34:50,719 --> 00:34:52,880
Speaker 1: so different that I just love it.

707
00:34:53,040 --> 00:34:55,040
Speaker 2: I love it.

708
00:34:55,760 --> 00:34:59,880
Speaker 1: And I have the most slay couch in the world.

709
00:35:00,520 --> 00:35:03,279
Speaker 1: That it's modular, so I can move it to be

710
00:35:03,640 --> 00:35:06,120
Speaker 1: like a cloud bed, so it's just this big square

711
00:35:06,239 --> 00:35:08,200
Speaker 1: rather than like a long couch.

712
00:35:08,040 --> 00:35:11,520
Speaker 2: So I can really just scrawl. And I've got snacks

713
00:35:11,560 --> 00:35:14,319
Speaker 2: and I've got takeaway, and you know exactly what I'm

714
00:35:14,320 --> 00:35:17,200
Speaker 2: going to finish this with. I've got crispy fucking can

715
00:35:17,280 --> 00:35:20,200
Speaker 2: of coke with ice filled to the brim.

716
00:35:20,320 --> 00:35:23,480
Speaker 3: Yeah, the ice ratio, it's very important and it really

717
00:35:23,480 --> 00:35:24,560
Speaker 3: holds it together.

718
00:35:24,440 --> 00:35:30,440
Speaker 2: And like smart lighting bulbs on. Yeah, I'm doing that

719
00:35:30,520 --> 00:35:31,800
Speaker 2: to night. Yeah, that's the vibe.

720
00:35:31,960 --> 00:35:34,719
Speaker 1: Yeah, because I was like, I also, do you want

721
00:35:34,760 --> 00:35:43,319
Speaker 1: to know my other dessert dopamine menu, which, yeah, it's

722
00:35:43,360 --> 00:35:46,840
Speaker 1: not good for you in heaps, But I love getting

723
00:35:46,880 --> 00:35:48,000
Speaker 1: a little bit drunk.

724
00:35:48,040 --> 00:35:51,400
Speaker 3: Oh yeah, I love.

725
00:35:51,280 --> 00:35:54,400
Speaker 2: Getting a little bit drunk, just like one or two glasses.

726
00:35:54,600 --> 00:35:58,080
Speaker 2: I'm like, sure, health and wellness is fun. Do you

727
00:35:58,120 --> 00:36:01,600
Speaker 2: want to know what else is fun? Cock Yeah, whine,

728
00:36:02,440 --> 00:36:04,040
Speaker 2: going on a date and being flirty.

729
00:36:04,280 --> 00:36:07,319
Speaker 1: Yeah, hanging out with your friends and being flirty. I'm

730
00:36:07,320 --> 00:36:09,160
Speaker 1: not saying Monday to Thursday.

731
00:36:09,280 --> 00:36:12,319
Speaker 3: And we're not saying like go like binge drink. We're saying, like,

732
00:36:12,680 --> 00:36:17,960
Speaker 3: have two cocktails and field yeah, fruity.

733
00:36:18,160 --> 00:36:21,480
Speaker 1: Like I went out just on a Thursday night last night,

734
00:36:21,880 --> 00:36:23,720
Speaker 1: had some drinks, got a bit tipsy.

735
00:36:24,040 --> 00:36:27,560
Speaker 2: I'm a little bit hungover today, but I had fucking fun. Yeah.

736
00:36:27,600 --> 00:36:29,200
Speaker 1: And I did that last night because I was like,

737
00:36:29,239 --> 00:36:31,480
Speaker 1: tomorrow night, Friday night, I want to have a movie night.

738
00:36:31,719 --> 00:36:33,359
Speaker 1: I want to have a movie marathon because I'm going

739
00:36:33,400 --> 00:36:34,960
Speaker 1: to watch the new season of the Boys, which I

740
00:36:35,000 --> 00:36:37,920
Speaker 1: haven't seen night. I'm going to get girlbus and pasta

741
00:36:38,320 --> 00:36:40,759
Speaker 1: and you get a Crispy can a coat. I'm going

742
00:36:40,840 --> 00:36:45,080
Speaker 1: to get Messina ice cream. Yeah yeah, vanilla ice cream,

743
00:36:45,200 --> 00:36:47,160
Speaker 1: and I've already got the poppycorn oh name.

744
00:36:47,520 --> 00:36:50,760
Speaker 2: Yeah. Well she said luck and go for me. Yeah,

745
00:36:50,960 --> 00:36:53,239
Speaker 2: but yeah, that's also what my desert menu. I like,

746
00:36:53,239 --> 00:36:57,920
Speaker 2: get a little bit drunk? Me sold me?

747
00:36:57,920 --> 00:36:59,280
Speaker 4: Should we move to our side dishes?

748
00:36:59,560 --> 00:37:01,160
Speaker 2: Let's moved to the side dishes.

749
00:37:01,239 --> 00:37:05,120
Speaker 1: So side dishes the final part of your dopamine menu.

750
00:37:05,719 --> 00:37:11,120
Speaker 2: These are the things that help you with your other courses.

751
00:37:11,160 --> 00:37:13,600
Speaker 1: So your side dishes help you with your appetizers, they

752
00:37:13,600 --> 00:37:16,040
Speaker 1: help you with your main courses, and they're the things

753
00:37:16,080 --> 00:37:20,200
Speaker 1: to do in conjunction with those other courses to help

754
00:37:20,280 --> 00:37:21,760
Speaker 1: you basically get them done.

755
00:37:21,640 --> 00:37:26,080
Speaker 3: Ye. An example would be listening to music or podcasts

756
00:37:26,280 --> 00:37:27,680
Speaker 3: or audio books.

757
00:37:27,920 --> 00:37:31,000
Speaker 1: What we previously spoke about setting a timer, so setting

758
00:37:31,000 --> 00:37:35,200
Speaker 1: a timer for ten minutes is actually a really well

759
00:37:35,239 --> 00:37:37,040
Speaker 1: proven way to get shit done.

760
00:37:37,360 --> 00:37:42,040
Speaker 2: Sometimes seeing the clock is quite helpful. So there are some.

761
00:37:41,920 --> 00:37:46,000
Speaker 1: Really pretty esthetic YouTube videos that are like a thirty

762
00:37:46,040 --> 00:37:48,880
Speaker 1: minute count down timers, So you can either make it

763
00:37:49,120 --> 00:37:51,080
Speaker 1: a separate window and have it like in a little

764
00:37:51,120 --> 00:37:53,200
Speaker 1: box at the top of your screen, or if you've

765
00:37:53,239 --> 00:37:54,799
Speaker 1: got two screens. What I like to do is I

766
00:37:54,840 --> 00:37:57,279
Speaker 1: have the timer sitting on my laptop and then I've

767
00:37:57,280 --> 00:38:00,360
Speaker 1: got my work on the desktop and it just really

768
00:38:00,560 --> 00:38:02,960
Speaker 1: helps anchor me to my chair as well because I get.

769
00:38:02,880 --> 00:38:03,279
Speaker 6: Up a lot.

770
00:38:03,400 --> 00:38:05,600
Speaker 2: Yeah, I don't want to do it. Yeah, so I'm like, okay,

771
00:38:05,640 --> 00:38:09,200
Speaker 2: I'll go make a tea, I'll go find anything I

772
00:38:09,280 --> 00:38:12,400
Speaker 2: can do. The email takes five minutes, I know. I

773
00:38:12,480 --> 00:38:14,160
Speaker 2: found that really helpful. And you can get like cute

774
00:38:14,160 --> 00:38:15,600
Speaker 2: little pinky gradients.

775
00:38:15,800 --> 00:38:18,759
Speaker 3: Yeah, we love to like romanticize the experience no matter

776
00:38:18,760 --> 00:38:20,879
Speaker 3: what it is. That always makes it more fun.

777
00:38:20,920 --> 00:38:23,520
Speaker 1: To put that on the TV when you want to clean,

778
00:38:23,560 --> 00:38:25,080
Speaker 1: Like it doesn't even have to be with work, Like

779
00:38:25,120 --> 00:38:27,680
Speaker 1: put that YouTube video, put that video on a show.

780
00:38:28,400 --> 00:38:29,720
Speaker 4: That's exactly what I was saying.

781
00:38:32,000 --> 00:38:35,680
Speaker 2: In your head, read your mind. Yeah, that is something

782
00:38:35,719 --> 00:38:36,600
Speaker 2: that definitely helps.

783
00:38:36,640 --> 00:38:40,920
Speaker 1: Also, white noise like South said music orchestral music has

784
00:38:40,960 --> 00:38:43,400
Speaker 1: also been proven to make people more productive.

785
00:38:43,640 --> 00:38:48,000
Speaker 2: Yeah, definitely, Alan Mankin and Hans Zimmer, Oh my god.

786
00:38:48,080 --> 00:38:51,840
Speaker 3: Yeah, John Williams shout out to you, my friend. Also,

787
00:38:51,960 --> 00:38:55,160
Speaker 3: fitness apps or YouTube videos if you're trying to find

788
00:38:55,160 --> 00:38:58,440
Speaker 3: motivation to work out or move your body, and of

789
00:38:58,480 --> 00:39:01,879
Speaker 3: course planners and to list. Another thing that has been

790
00:39:02,160 --> 00:39:06,719
Speaker 3: backed by many pieces of research is that writing a

791
00:39:06,960 --> 00:39:11,040
Speaker 3: to do list can help you stay more motivated and

792
00:39:11,160 --> 00:39:14,480
Speaker 3: also accountable. And then that feeling of dopamine that you

793
00:39:14,600 --> 00:39:15,840
Speaker 3: get at the end when.

794
00:39:15,719 --> 00:39:18,040
Speaker 2: You tick it off gorgeous.

795
00:39:18,360 --> 00:39:21,520
Speaker 1: My favorite side dish would probably be though, and one

796
00:39:21,520 --> 00:39:26,360
Speaker 1: that we do all the fucking time is parallel play. Yeah.

797
00:39:26,440 --> 00:39:29,399
Speaker 1: So parallel play is basically, if you struggle to get

798
00:39:29,400 --> 00:39:34,120
Speaker 1: the motivation to do something or you are procrastinating.

799
00:39:33,400 --> 00:39:37,040
Speaker 2: A lot, it's doing that thing with someone.

800
00:39:37,480 --> 00:39:40,640
Speaker 1: So for example, cleaning my apartment, as I've said, I

801
00:39:40,760 --> 00:39:42,600
Speaker 1: struggle to kind of get the motivation to do this,

802
00:39:43,120 --> 00:39:46,520
Speaker 1: but I do it with my partner every Saturday, and

803
00:39:46,560 --> 00:39:48,360
Speaker 1: we do it at the same time. You can do

804
00:39:48,400 --> 00:39:51,160
Speaker 1: the same thing with going to the gym, going with someone.

805
00:39:51,280 --> 00:39:54,000
Speaker 1: It's that parallel play, that side dish that gets you to.

806
00:39:53,960 --> 00:39:54,560
Speaker 2: The main course.

807
00:39:54,600 --> 00:39:57,000
Speaker 1: It's the same thing as what I'm saying with hanging

808
00:39:57,040 --> 00:39:59,600
Speaker 1: out with someone and having quality time with myself, I

809
00:39:59,640 --> 00:40:01,719
Speaker 1: also quality time with someone else because that keeps me

810
00:40:01,760 --> 00:40:05,360
Speaker 1: accountable to not go on my phone and not you know.

811
00:40:05,320 --> 00:40:06,879
Speaker 2: Jumping straight into work for the day.

812
00:40:07,080 --> 00:40:09,000
Speaker 1: It's having that person that's like a bit of an

813
00:40:09,040 --> 00:40:11,560
Speaker 1: anchor to your promise.

814
00:40:11,280 --> 00:40:14,279
Speaker 2: To yourself for your dopamine menu. That's my favor, a

815
00:40:14,280 --> 00:40:15,680
Speaker 2: little sad dish because the way you get to hang

816
00:40:15,680 --> 00:40:16,400
Speaker 2: out with someone.

817
00:40:16,280 --> 00:40:19,440
Speaker 3: The bonus you can add is the specials measure, and

818
00:40:19,480 --> 00:40:22,600
Speaker 3: that would be things like booking a holiday, going to

819
00:40:22,719 --> 00:40:26,680
Speaker 3: a concert, things that aren't necessarily going to be in

820
00:40:26,719 --> 00:40:29,320
Speaker 3: your day to day or week to week dopamin menu.

821
00:40:29,560 --> 00:40:33,719
Speaker 6: Book a holiday, every day goals that would honestly be

822
00:40:34,239 --> 00:40:36,839
Speaker 6: the dream, just like those fun things that you can

823
00:40:36,920 --> 00:40:39,680
Speaker 6: do a couple of times a year that are also

824
00:40:39,760 --> 00:40:42,920
Speaker 6: really important sources of dopamine and fun to recognize on

825
00:40:42,920 --> 00:40:45,800
Speaker 6: your menu that we've actually created.

826
00:40:45,480 --> 00:40:50,040
Speaker 1: A fun little dopamine menu template that we just made

827
00:40:50,040 --> 00:40:52,880
Speaker 1: free well, like you can just download it. It's gorgeous.

828
00:40:52,920 --> 00:40:55,480
Speaker 1: It's on rich in Life. But we've also put a

829
00:40:55,480 --> 00:40:58,560
Speaker 1: little package together with the planner which is undated so

830
00:40:58,600 --> 00:41:00,439
Speaker 1: you can start using it at any point in time

831
00:41:01,120 --> 00:41:03,920
Speaker 1: and it's fun. It's a little practice for you to

832
00:41:03,920 --> 00:41:07,560
Speaker 1: do this weekend or this week to build your own

833
00:41:07,560 --> 00:41:12,000
Speaker 1: little dopamine menu. However, I would say, really schedule this

834
00:41:12,040 --> 00:41:16,200
Speaker 1: time and being like, okay, Saturday morning, have a yummy

835
00:41:16,320 --> 00:41:19,399
Speaker 1: drink in my favorite cut, and I'm going to build

836
00:41:19,440 --> 00:41:20,399
Speaker 1: out my dopamine menu.

837
00:41:20,480 --> 00:41:22,239
Speaker 2: Maybe you could even go to a cafe, go for

838
00:41:22,320 --> 00:41:28,320
Speaker 2: a sitting sun. Yeah yeah, maybe go to Glee Market. Damn,

839
00:41:28,400 --> 00:41:34,080
Speaker 2: she's getting Christy. Get that fucking dopamine chicks. I love it. Yeah,

840
00:41:34,239 --> 00:41:35,520
Speaker 2: get put that ship on a shirt.

841
00:41:35,800 --> 00:41:37,040
Speaker 4: Get that dopamine chicks.

842
00:41:37,160 --> 00:41:43,279
Speaker 2: Get that well what that is a rap? That is

843
00:41:43,320 --> 00:41:49,759
Speaker 2: a wrap for this episode? Do you Boji? You and

844
00:41:49,840 --> 00:41:50,160
Speaker 2: you mean.

845
00:41:51,320 --> 00:41:51,719
Speaker 3: They can do?

846
00:41:51,920 --> 00:41:53,320
Speaker 1: I do?

847
00:41:54,239 --> 00:41:54,600
Speaker 2: Thank you?

848
00:41:54,840 --> 00:41:57,920
Speaker 5: M I okay mate, Today's episode possible could do now

849
00:41:58,000 --> 00:41:58,880
Speaker 5: you We love you.

850
00:42:02,080 --> 00:42:05,319
Speaker 1: Bat has a bat