WEBVTT - Grown-Up Stuff: The Essentials Edition 0:00:04.360 --> 0:00:04.680 Ruby. 0:00:08.119 --> 0:00:12.160 Hi, I'm Leah pel Mary and I'm Matt Stillow and welcome. 0:00:11.800 --> 0:00:12.760 To grown up stuff. 0:00:14.440 --> 0:00:17.000 Matt, I've come to the end of the season. 0:00:17.079 --> 0:00:20.600 I know, I know, say it ain't so it's so 0:00:20.640 --> 0:00:24.239 sad because I feel like I've learned so much this 0:00:24.320 --> 0:00:25.840 latter half of the season. 0:00:26.040 --> 0:00:29.160 So much, and I think that you've done a better job. 0:00:29.200 --> 0:00:31.360 I'm going to say this right off the bat. You've 0:00:31.400 --> 0:00:33.920 done a better job of actually implementing the things that 0:00:33.920 --> 0:00:36.519 we've learned, whereas I've done a really good job of 0:00:36.600 --> 0:00:39.080 learning them and then just thinking about them but not 0:00:39.120 --> 0:00:41.120 actually implementing them into my life. 0:00:41.400 --> 0:00:44.279 But like feeling superior than most people because you know. 0:00:44.280 --> 0:00:47.199 That always always, you know this about me always. 0:00:47.320 --> 0:00:48.960 Yeah, But I mean I got to say, like, not 0:00:49.000 --> 0:00:51.400 only have I implemented, I've been like berating my friends 0:00:51.400 --> 0:00:52.199 into joining me. 0:00:52.560 --> 0:00:55.640 Oh, you know, implementing and bullying. 0:00:55.400 --> 0:00:57.960 And bullying yeah, yeah, both of them. I've been showing 0:00:58.000 --> 0:01:00.120 basically everyone who will talk to me about like the 0:01:00.120 --> 0:01:02.560 phone stuff, because I've implemented so much from our anti 0:01:02.640 --> 0:01:06.240 phone episode nine I phone, but our you know, maybe 0:01:06.240 --> 0:01:08.160 it was an antiphone episode, but are just lessening with 0:01:08.200 --> 0:01:10.640 the impact of a phone in Our Lives episode, I 0:01:10.680 --> 0:01:13.440 don't have any apps on my home screen. I use 0:01:13.520 --> 0:01:16.280 this brick application that basically like makes my phone sort 0:01:16.319 --> 0:01:19.720 of useless come bedtime, and people have been really intrigued 0:01:19.760 --> 0:01:21.680 by it, and I've actually challenged one of my friends 0:01:21.680 --> 0:01:23.640 to like try out getting rid of all their homescreen 0:01:23.640 --> 0:01:25.760 apps and maybe using this app, And a lot of 0:01:25.760 --> 0:01:28.160 people really have said it's brought a lot back into 0:01:28.160 --> 0:01:31.120 their lives, which was our expert Catherine was. Her entire 0:01:31.120 --> 0:01:34.440 point was replace phone time with things that you miss 0:01:34.440 --> 0:01:36.319 about your life, and it's bitterally really positive. 0:01:36.440 --> 0:01:37.280 That's amazing. 0:01:37.319 --> 0:01:40.520 Nothing on your end though, just knowing and not doing well. 0:01:40.560 --> 0:01:41.240 As you mentioned. 0:01:41.240 --> 0:01:45.080 We spoke with author, journalists and speaker Catherine Price about 0:01:45.120 --> 0:01:47.240 this and she had a lot of amazing tips. 0:01:47.600 --> 0:01:49.800 So what I would say is, I have. 0:01:49.880 --> 0:01:54.520 Any algorithm has clocked this pun intended. I thought very 0:01:54.560 --> 0:01:57.080 much about buying an alarm clock so that I don't 0:01:57.080 --> 0:02:02.840 need my phone, But unlike you, I have instead continued 0:02:02.880 --> 0:02:05.920 to scroll in bed and not made my phone useless, 0:02:05.920 --> 0:02:07.200 but made me useless. 0:02:07.360 --> 0:02:09.359 So I have not. 0:02:09.480 --> 0:02:12.080 Implemented in the way that Catherine would be proud of me. 0:02:12.600 --> 0:02:15.080 But you know what we are all learning, growing and 0:02:15.120 --> 0:02:17.520 evolving adults, and so there's still time for. 0:02:17.440 --> 0:02:18.119 Me to get there. 0:02:18.400 --> 0:02:20.200 And as most of the experts that we've had on 0:02:20.280 --> 0:02:25.040 the show would say, is there's no shame, there's no blame. 0:02:25.280 --> 0:02:28.040 There's only taking steps in the right direction, one step 0:02:28.080 --> 0:02:31.120 at a time, and for you, I think knowing is 0:02:31.120 --> 0:02:31.919 a good first step. 0:02:32.440 --> 0:02:35.200 Thank you so much. As the Internet likes to say, 0:02:35.240 --> 0:02:37.800 we listen and we don't judge, but I do judge. 0:02:37.840 --> 0:02:38.600 I judge myself. 0:02:38.639 --> 0:02:40.160 Just to be clear, I do judge. Okay, well we 0:02:40.200 --> 0:02:42.640 don't we certainly, we're all so proud of you. But 0:02:42.800 --> 0:02:46.480 without further ado, today we're talking about our favorite moments 0:02:46.600 --> 0:02:48.640 throughout the latter half of the season. We're going to 0:02:48.639 --> 0:02:50.960 be playing a couple of clips from each episode and 0:02:51.040 --> 0:02:53.000 really talking about how they may or may not have 0:02:53.400 --> 0:02:56.239 impacted our lives exactly. 0:02:55.720 --> 0:02:56.920 That we. 0:03:05.600 --> 0:03:05.880 Should. 0:03:05.880 --> 0:03:08.880 We kick it off with Catherine Price, who was the 0:03:08.960 --> 0:03:12.280 first guest for the latter half of this season, and 0:03:12.360 --> 0:03:15.359 she is going to help us learn how to minimize 0:03:15.400 --> 0:03:18.200 our screen time and listen up for everybody who is 0:03:18.280 --> 0:03:21.960 on the map path who is really going to implement 0:03:22.000 --> 0:03:24.119 this into their lives. And then if you're on the leapath, 0:03:24.200 --> 0:03:26.480 you're going to think about it sometimes, let's do it. 0:03:28.360 --> 0:03:30.480 I don't feel like I have a relationship with my laptop. 0:03:30.480 --> 0:03:32.000 I don't feel like I have a relationship with the 0:03:32.080 --> 0:03:34.520 microphone I'm using to talk to you guys, but I 0:03:34.560 --> 0:03:37.520 do have a relationship with my phone. And so that 0:03:37.600 --> 0:03:39.440 led to me thinking, wouldn't it be interesting to just 0:03:39.520 --> 0:03:42.320 ask people to write an actual breakup note to their phone? 0:03:42.600 --> 0:03:45.120 And what I discovered when people did that is they started, 0:03:45.160 --> 0:03:47.960 you know, with this kind of playful tone, but often 0:03:48.120 --> 0:03:52.600 their notes got very deep and vulnerable and profound really quickly. 0:03:52.640 --> 0:03:55.200 There was something about fully embodying the idea that you 0:03:55.240 --> 0:03:57.160 are in a relationship with the phone and you need 0:03:57.200 --> 0:04:00.400 to break up with it that led people to express 0:04:00.480 --> 0:04:02.760 themselves in ways that I don't think that they would 0:04:02.760 --> 0:04:04.600 have if I just said, give me a bullet pointed 0:04:04.640 --> 0:04:06.920 list of five reasons you want to cut back on 0:04:06.960 --> 0:04:09.400 your screen time for anyone listening, If you just want 0:04:09.440 --> 0:04:11.240 to play around with any of these ideas, you might 0:04:11.280 --> 0:04:13.480 want to just like, instead of scrolling through your phone 0:04:13.480 --> 0:04:15.280 tonight before bed, put it in the other room, and 0:04:15.320 --> 0:04:17.640 then spend ten minutes writing a breakup note to your phone. 0:04:17.640 --> 0:04:20.120 And ask yourself things like what do you love about 0:04:20.120 --> 0:04:22.040 your relationship with your phone? Why did you get in 0:04:22.080 --> 0:04:24.280 a relationship with your phone to begin with? When does 0:04:24.279 --> 0:04:27.240 it feel good? But then also like what's annoying about 0:04:27.279 --> 0:04:29.640 your phone? What makes you mad about your phone? What 0:04:29.720 --> 0:04:32.000 has your phone done to you? Your phone hopefully will 0:04:32.000 --> 0:04:33.520 never read this letter, so you don't have to worry 0:04:33.560 --> 0:04:36.720 about its feelings. Our phones are deliberately packed with dope 0:04:36.720 --> 0:04:39.000 imine triggers to get us to want to spend time 0:04:39.040 --> 0:04:41.839 on our phones. You can fight back by doing things 0:04:41.880 --> 0:04:44.280 like adjust your settings so it's really easy to toggle 0:04:44.320 --> 0:04:46.479 between black and white and color. You don't want to 0:04:46.480 --> 0:04:47.719 have to go into the settings to do that. You 0:04:47.720 --> 0:04:49.200 want to make it easy where you just hit the 0:04:49.240 --> 0:04:51.640 side button three times and it will go back and forth. 0:04:52.200 --> 0:04:53.640 Experiment with that for a couple days. 0:04:53.720 --> 0:04:56.000 It is amazing how much less appealing the screen is 0:04:56.080 --> 0:04:58.360 if it's in black and white. Also clean up your 0:04:58.360 --> 0:05:00.440 home screen, you know, like most people just have all 0:05:00.640 --> 0:05:03.920 their apps on their home screen in the order in 0:05:03.960 --> 0:05:06.360 which they were downloaded and in the order in which 0:05:06.400 --> 0:05:08.359 they just happened to appear when you got your phone. 0:05:08.640 --> 0:05:11.039 You have control over that, so my home screen on 0:05:11.080 --> 0:05:14.960 my phone is actually entirely empty. I want anything on it, Yeah, 0:05:15.000 --> 0:05:17.640 I just have there's the app library, and then if 0:05:17.680 --> 0:05:19.839 I want to open an app, I just pull down 0:05:19.839 --> 0:05:21.920 the search bar and I search for the app. And 0:05:21.960 --> 0:05:25.080 going back to Matt your point about mindfulness, it's because 0:05:25.120 --> 0:05:27.279 I want to be intentional about using an app. I 0:05:27.320 --> 0:05:30.320 want to open the app because I had a thought, Oh, 0:05:30.360 --> 0:05:33.000 I want to do X on my phone, and so 0:05:33.040 --> 0:05:35.040 I'm opening the app to do that. I don't want 0:05:35.080 --> 0:05:37.360 to have it be Oh. I just am kind of 0:05:37.400 --> 0:05:38.920 like looking for something to do in this moment, and 0:05:39.000 --> 0:05:40.960 I turned to my phone and there's the Instagram icon 0:05:41.080 --> 0:05:43.440 or whatever it is. Make your phone boring is basically 0:05:43.480 --> 0:05:44.240 the message here. 0:05:46.240 --> 0:05:49.280 Okay, Matt, so what are you thinking? How has your 0:05:49.360 --> 0:05:53.560 relationship with your phone changed since we spoke with Catherine. 0:05:53.760 --> 0:05:56.120 I love the piece that she has about mindfulness because 0:05:56.200 --> 0:05:59.000 I really do feel like, even before we talked with Catherine, 0:05:59.440 --> 0:06:01.599 I've been trying over the last year or so to 0:06:01.680 --> 0:06:04.400 be more mindful with my phone. And you know, sometimes 0:06:04.400 --> 0:06:05.680 I'm on the subway in New York and I'll just 0:06:05.720 --> 0:06:08.160 look up and I'm just seeing everyone's staring into their 0:06:08.200 --> 0:06:10.320 phone and it's all fine, you know, it's not like 0:06:10.360 --> 0:06:12.520 everyone on the subway knows each other. But part of 0:06:12.520 --> 0:06:14.480 me like has this thought, like what are we missing 0:06:14.640 --> 0:06:17.880 by just being so sucked into the phone? Are we 0:06:17.920 --> 0:06:20.560 missing community? Are we missing our friends, our family? The 0:06:20.640 --> 0:06:23.039 things that we enjoy doing? And so I really took 0:06:23.040 --> 0:06:25.040 what she said to heart, and I think that I've 0:06:25.080 --> 0:06:26.719 been examining my relationship with a lot of things in 0:06:26.720 --> 0:06:29.320 my life, and I do think that overwhelmingly the phone 0:06:29.360 --> 0:06:31.920 was bringing negative things into my life. I had news 0:06:32.480 --> 0:06:36.159 notifications blasting me at all hours of the day, getting 0:06:36.160 --> 0:06:38.360 stressed out about things that I have no control over, 0:06:38.920 --> 0:06:41.680 spending too much time on social media. That really, like, 0:06:41.760 --> 0:06:43.599 I was just thinking, like is this bringing me joy? 0:06:43.680 --> 0:06:46.279 Do I enjoy this? I've been posting on social media 0:06:46.360 --> 0:06:49.080 less and being on social media lesson and yeah, I've 0:06:49.120 --> 0:06:51.760 been reading more and going out into the world more 0:06:51.839 --> 0:06:54.560 and hanging out with my friends more. And it's difficult 0:06:54.560 --> 0:06:56.800 because I think in this society everyone is just like 0:06:57.080 --> 0:06:59.320 is it real unless it happens on the internet, unless 0:06:59.320 --> 0:07:03.200 you're posting about it. And maybe they're right and I'm wrong, 0:07:03.279 --> 0:07:05.839 but I just feel like, personally, I've gotten so much 0:07:05.880 --> 0:07:09.040 more back by giving myself more time and my phone 0:07:09.320 --> 0:07:10.920 less time. What do you think about that? 0:07:10.920 --> 0:07:11.640 That's what matters. 0:07:11.720 --> 0:07:14.040 I just have this vision of you in my mind 0:07:14.720 --> 0:07:17.880 entering the subway, no phone and just like shaking hands 0:07:17.920 --> 0:07:20.360 with everybody and greeting everybody in the subway car because 0:07:20.360 --> 0:07:22.400 you're like, I'm not going to look at my phone today, 0:07:22.680 --> 0:07:25.360 which you'll make some new friends and some frenemies, I 0:07:25.360 --> 0:07:26.920 would say, but more power too. 0:07:26.960 --> 0:07:27.840 I'm very proud of you. 0:07:28.360 --> 0:07:32.040 I feel the moment when I know that dopamine is 0:07:32.120 --> 0:07:34.320 kicking in where I know like, okay, this is just 0:07:34.360 --> 0:07:36.440 giving my brain those chemicals of like. 0:07:36.760 --> 0:07:40.200 Do I have likes? And I also know exactly. 0:07:39.680 --> 0:07:41.800 The moment when I've just been scrolling for way too 0:07:41.880 --> 0:07:44.600 long when my brain is like can you stop? And 0:07:44.680 --> 0:07:47.280 so I've been trying to just pay better attention to 0:07:47.400 --> 0:07:50.360 that moment and also not even get to that moment 0:07:50.680 --> 0:07:54.600 so that I'm not having those brain chemicals good and 0:07:54.760 --> 0:07:58.360 bad mess up my sleep, my day, my mood, all 0:07:58.400 --> 0:07:58.640 of it. 0:07:58.880 --> 0:08:00.720 That takes me back to the mindful. I think it's 0:08:00.760 --> 0:08:02.680 just great that you're aware of it. I've had those 0:08:02.720 --> 0:08:04.239 moments in my life too, where I feel it's almost 0:08:04.240 --> 0:08:06.880 like a control thing. It's like, I have this urge, 0:08:06.920 --> 0:08:08.760 this desire to want to do something, and I'm like, 0:08:08.960 --> 0:08:12.320 why do I so feel this way? And as Catherine 0:08:12.320 --> 0:08:14.680 talked about it, they make the phones that way, you know, 0:08:14.720 --> 0:08:17.560 they build all these dopamine addictive tools into them, and 0:08:17.560 --> 0:08:19.360 that's why we feel that way. So even just that 0:08:19.400 --> 0:08:21.280 first step of mindfulness is really great. 0:08:21.400 --> 0:08:22.000 You know, Matt. 0:08:22.160 --> 0:08:25.360 I think for you, being able to separate yourself from 0:08:25.400 --> 0:08:27.320 your phone more is something that you should add to 0:08:27.360 --> 0:08:28.239 your YA folder. 0:08:29.840 --> 0:08:32.440 I should, And we're going to learn a lot about 0:08:32.480 --> 0:08:35.520 the YA folder because this next episode we're going to 0:08:35.600 --> 0:08:38.040 hear from Jessica Chen, who's a world renowned author of 0:08:38.080 --> 0:08:40.120 the book Smart Not Loud, How to Get Noticed at 0:08:40.160 --> 0:08:43.320 Work for all the Right reasons, and who travels around 0:08:43.320 --> 0:08:45.880 the world talking to executives about how they can more 0:08:45.880 --> 0:08:48.839 effectively communicate. And we wanted to talk to her because 0:08:48.840 --> 0:08:50.680 we thought it was really important to have an episode 0:08:50.679 --> 0:08:53.839 about advocating for yourself at work. I think there's actually 0:08:53.880 --> 0:08:55.439 just a New York Times article the other day talking 0:08:55.440 --> 0:08:57.959 about job hugging or in this period of work where 0:08:58.000 --> 0:09:00.080 the job market can be really really tough. Yes, And 0:09:00.080 --> 0:09:01.880 I think that that can actually that and a lot 0:09:01.880 --> 0:09:06.280 of other things can intimidate people against speaking out about themselves, 0:09:06.280 --> 0:09:09.000 their accomplishments, what they want, maybe getting a raise, and 0:09:09.040 --> 0:09:11.120 so we really wanted to talk about how to sort 0:09:11.160 --> 0:09:14.160 of reclaim that power and advocate for yourself in the workplace. 0:09:14.240 --> 0:09:17.319 The thing about Jessica is that she not only had 0:09:17.400 --> 0:09:20.400 amazing tips, but she also has amazing energy. And when 0:09:20.440 --> 0:09:23.120 we left that conversation, I really felt like I could 0:09:23.200 --> 0:09:24.760 run through a wall. I was like, I could do 0:09:24.880 --> 0:09:27.160 anything right now. Instead of running through a wall, I'm 0:09:27.160 --> 0:09:29.040 going to advocate for myself at work and put together 0:09:29.040 --> 0:09:31.120 my AA folder and put together a nice document of 0:09:31.120 --> 0:09:33.839 my wins and my accomplishments and the things I'm really 0:09:33.880 --> 0:09:36.520 proud of myself for. But she just made me feel 0:09:36.720 --> 0:09:40.560 so empowered and so capable. And some of the things 0:09:40.720 --> 0:09:44.480 that she mentioned were I don't want to say obvious, 0:09:44.480 --> 0:09:46.160 but it's stuff that we like know and you just 0:09:46.160 --> 0:09:48.880 need somebody, like a nice friend to nudge you and 0:09:48.960 --> 0:09:51.000 remind you that you are that girl. 0:09:51.200 --> 0:09:53.679 It's so true. I just remember feeling kind of like alone, 0:09:54.000 --> 0:09:57.120 especially in my first few big boy jobs in New 0:09:57.200 --> 0:10:00.679 York City, Like you know, just navigating difficult bosses and 0:10:00.880 --> 0:10:04.080 employee relationships and feeling like I was just happy to 0:10:04.120 --> 0:10:07.120 be there and like I'll take whatever abuse possible. You know, 0:10:07.280 --> 0:10:09.720 it's not right. And I think that having that friend, 0:10:09.760 --> 0:10:11.640 as you spoke about, someone who can just tell you 0:10:11.720 --> 0:10:15.360 you're valuable. Yeah, you're there for a reason, and tabulating 0:10:15.360 --> 0:10:17.160 that value that you bring to the company and really 0:10:17.400 --> 0:10:19.439 advocating for yourself is just the best step forward. It's 0:10:19.440 --> 0:10:21.520 going to get you far ahead in your career than 0:10:21.559 --> 0:10:23.720 if you were to stay quiet. And so I'm looking 0:10:23.720 --> 0:10:25.880 forward to a couple of our favorite quotes from Jessica. 0:10:25.760 --> 0:10:27.480 That's correct and you know what this one is for 0:10:27.559 --> 0:10:30.040 you people pleasers, So enjoy some tips on how to 0:10:30.080 --> 0:10:32.000 advocate for yourself at work with Jessica Chen. 0:10:33.360 --> 0:10:35.920 Go into your inbox and create a folder and call 0:10:35.960 --> 0:10:39.960 it your yay folder. And anytime you do some amazing 0:10:40.040 --> 0:10:44.400 work somebody says great job, congratulations, you secured that deal 0:10:44.480 --> 0:10:47.079 or whatever. Right, you take that email and you drag 0:10:47.120 --> 0:10:50.160 it into this yay folder so that when you know 0:10:50.240 --> 0:10:53.480 performance review comms or when you are now asking for 0:10:53.520 --> 0:10:57.240 what you want, you have evidence and documentation of the 0:10:57.320 --> 0:11:00.760 amazing work that you're doing, which gives you more ability 0:11:01.000 --> 0:11:01.800 to ask for. 0:11:01.800 --> 0:11:02.800 What you want. 0:11:03.640 --> 0:11:07.040 When people tend to feel very intimidated about speaking up, 0:11:07.080 --> 0:11:09.880 I tend to say, if you can speak up earlier 0:11:09.920 --> 0:11:12.720 in a meeting, it's better than speaking up later. And 0:11:12.760 --> 0:11:15.120 the reason why is because oftentimes, when we sit in 0:11:15.120 --> 0:11:18.240 this meeting, five minutes go by, ten minutes go by, 0:11:18.400 --> 0:11:20.760 fifteen minutes go by, and all of a sudden, the 0:11:20.800 --> 0:11:23.760 meeting's over and you never said a thing. There's something 0:11:23.840 --> 0:11:27.840 really powerful about being early and saying something. And again, 0:11:27.920 --> 0:11:31.640 it doesn't have to be that brilliant fireworks of an idea. 0:11:31.720 --> 0:11:34.160 It can be just you saying something. But the idea 0:11:34.320 --> 0:11:36.800 is using your voice early in a meeting gets you 0:11:36.880 --> 0:11:39.440 comfortable to use it later on in a meeting. So 0:11:39.520 --> 0:11:42.000 I think that's a huge barrier that once we can 0:11:42.120 --> 0:11:44.920 overcome that early on, it makes it easier to then 0:11:45.000 --> 0:11:47.320 kind of be and feel like you're a part of 0:11:47.360 --> 0:11:48.120 the conversation. 0:11:49.920 --> 0:11:52.040 Matt, you love a meeting because you know what, You're 0:11:52.040 --> 0:11:54.320 so social and you have so many friends, and so 0:11:54.400 --> 0:11:56.880 I know you walk into every room and you're just like, hello, 0:11:56.960 --> 0:11:57.440 my people. 0:11:57.880 --> 0:11:59.600 Yes, I actually think I need to learn the value 0:11:59.600 --> 0:12:02.640 of showing at the beginning of a meeting, sometimes I'll 0:12:02.640 --> 0:12:04.640 just start talking. But I do think it's a really 0:12:04.640 --> 0:12:07.080 great point that, especially when you're new, right when you're 0:12:07.120 --> 0:12:08.640 in a new environment, you've got a new boss and 0:12:08.720 --> 0:12:12.720 new coworkers, it can be really difficult to say your mind, 0:12:12.800 --> 0:12:14.840 you're not really sure what the culture is or whatever. 0:12:14.880 --> 0:12:16.600 You don't want to have a foot and mouth moment. 0:12:17.000 --> 0:12:19.480 But I think it's really like negating why you're there 0:12:19.480 --> 0:12:21.360 in the first place. Right, the company hired you because 0:12:21.400 --> 0:12:23.400 you do bring value, you do have a skill set, 0:12:23.520 --> 0:12:25.760 and sometimes it takes a few bad ideas out the 0:12:25.800 --> 0:12:28.559 gate to get towards a good idea. And sometimes I 0:12:28.600 --> 0:12:31.360 actually think that being vulnerable in front of people you 0:12:31.400 --> 0:12:33.960 work with is a really human moment and can bring 0:12:34.000 --> 0:12:37.720 people closer together. But more than anything, I think that 0:12:38.000 --> 0:12:39.960 in the days and weeks, it can be like, oh, yeah, 0:12:39.960 --> 0:12:41.280 I did that this week, I did that this week. 0:12:41.280 --> 0:12:43.559 But in the months and years it can get like unwieldy, 0:12:43.679 --> 0:12:45.520 like things that you accomplished or things that you did. 0:12:45.760 --> 0:12:49.920 Sometimes I'll look back on my YA folder and be like, oh, right, 0:12:50.160 --> 0:12:53.640 I totally forgot about all of these things. And so 0:12:53.960 --> 0:12:55.560 if it's been two years or three years since you've 0:12:55.600 --> 0:12:58.360 gotten a raizor of promotion, Having that YAE folder to 0:12:58.400 --> 0:13:00.920 look back on on all the things you accomplished is 0:13:00.960 --> 0:13:05.000 super super important because that all becomes fodder for the 0:13:05.120 --> 0:13:07.040 argument that you make to get a raise or to 0:13:07.040 --> 0:13:09.679 get a promotion. So I just think it's a brilliant 0:13:09.720 --> 0:13:12.120 thing that everyone should be doing, keeping little notes and 0:13:12.120 --> 0:13:13.439 tabs on all the accomplishments. 0:13:13.559 --> 0:13:16.199 Yeah, and you know what, no task is actually too small. 0:13:16.200 --> 0:13:19.640 Like yesterday I wrote a killer Instagram caption for work, 0:13:20.040 --> 0:13:21.640 and I was like, I gotta remember to add this 0:13:21.640 --> 0:13:23.640 to my ya folder because I actually am very proud 0:13:23.640 --> 0:13:26.320 of myself for this copywriting that I just did write here. 0:13:26.360 --> 0:13:28.560 So like, there are absolutely. 0:13:28.160 --> 0:13:31.960 Ways to look at even small tasks from different angles 0:13:32.000 --> 0:13:34.439 and feel really proud of yourself and feel like it's 0:13:34.440 --> 0:13:38.920 feeding your soul. But when it comes to feeding your body, Matt, 0:13:38.960 --> 0:13:40.240 what do we have up next? 0:13:41.160 --> 0:13:43.400 Those are great transitions. I also just wanted to say, 0:13:43.520 --> 0:13:45.880 sometimes the small things can get overlooked. But like put 0:13:45.880 --> 0:13:48.200 you in charge of like social but they don't realize 0:13:48.200 --> 0:13:50.800 that not only that means that you're like curating posts, 0:13:50.800 --> 0:13:53.160 but like you have to be a copywriter too, you 0:13:53.200 --> 0:13:54.400 know what I mean? And I think a lot of 0:13:54.400 --> 0:13:56.959 people will like overlook that, and so to even make 0:13:57.040 --> 0:13:58.880 notes of the small things that you're doing and the 0:13:58.920 --> 0:14:02.160 big things have this cumulative effect of just how powerful 0:14:02.200 --> 0:14:04.360 you are as a worker. But yes, speaking of feeding 0:14:04.360 --> 0:14:07.040 your body, that's right. For our next episode, we talked 0:14:07.040 --> 0:14:10.240 to registered dietitian nutritionists, which we learned a lot about 0:14:10.440 --> 0:14:13.120 those roles and what makes them up. We talked to 0:14:13.160 --> 0:14:16.720 Melissa Joy Dobbins, who is the host of the sound 0:14:16.720 --> 0:14:20.440 Bites podcast, about one of my favorite topics that is 0:14:20.520 --> 0:14:22.520 much debated about online nutrition. 0:14:23.080 --> 0:14:26.400 You were very excited about this one, and you knew 0:14:26.440 --> 0:14:29.200 your stuff, but you also came very ready to learn. 0:14:29.440 --> 0:14:32.640 And she had some really amazing tips and just like 0:14:32.960 --> 0:14:36.200 a different perspective and like really insightful things to share 0:14:36.240 --> 0:14:38.960 with us about all the stuff we're just shoving in 0:14:38.960 --> 0:14:39.520 our bodies. 0:14:39.800 --> 0:14:41.640 Yeah, let's take a listen to Melissa. 0:14:43.600 --> 0:14:45.880 I used to be a supermarket dietitian, so I always 0:14:45.880 --> 0:14:48.160 try to get people to take a step back and say, Okay, 0:14:48.320 --> 0:14:53.560 this is the food, what are the good nutrients it provides, protein, fiber, vitamins, minerals, 0:14:53.840 --> 0:14:55.760 and what are the nutrients we want to limit, like 0:14:56.080 --> 0:15:00.960 total calories, saturated fat, sodium, and sugar and just kind 0:15:00.960 --> 0:15:04.200 of find the best tasting product within those choices as well, 0:15:04.240 --> 0:15:06.880 because taste is important. Research shows the taste is a 0:15:06.960 --> 0:15:10.440 number one reason that people purchase foods, and we can't 0:15:10.720 --> 0:15:15.160 ignore that. Right first, I suggest tracking your intake, piece 0:15:15.160 --> 0:15:17.240 of paper and app however you want to do it. 0:15:17.480 --> 0:15:20.400 See where you are, think about what your goals are 0:15:20.600 --> 0:15:23.760 and where you think you could make some improvements. Everybody 0:15:23.920 --> 0:15:27.480 could do better by getting more produce in any form 0:15:27.800 --> 0:15:31.360 and more fiber. But see where your maybe empty calories are, 0:15:31.840 --> 0:15:34.680 or are you hungry at certain times of the day. 0:15:34.920 --> 0:15:37.480 Do you need to shift some protein earlier in the day. 0:15:37.800 --> 0:15:39.880 What do you want to work on and what do 0:15:39.920 --> 0:15:42.960 you think would be a realistic goal for you. Anytime 0:15:43.000 --> 0:15:46.240 you do something drastic, it's really hard to maintain that, 0:15:46.360 --> 0:15:50.920 and only the changes that are able to be sustainable 0:15:51.440 --> 0:15:54.200 are going to improve your health. And don't try to 0:15:54.240 --> 0:15:57.640 make too many changes at once. Just start slow, go slow, 0:15:58.080 --> 0:16:00.360 and maybe work on one thing at a time. I 0:16:00.400 --> 0:16:02.920 will say a lot of people don't know that when 0:16:03.000 --> 0:16:07.240 you're looking at that equation of diet and exercise, diet 0:16:07.400 --> 0:16:11.760 is the driver for weight loss. Exercise is the driver 0:16:11.880 --> 0:16:14.640 for weight loss and maintenance. So a lot of people 0:16:14.720 --> 0:16:17.920 get frustrated. They're like going to the gym, or they're running, 0:16:18.000 --> 0:16:20.560 or they're lifting weights, or they're doing you know, the 0:16:20.600 --> 0:16:23.800 strength training, you know whatever, and they're not seeing any 0:16:23.840 --> 0:16:28.480 improvements on their weight. Exercise has a lot of wonderful qualities. 0:16:28.520 --> 0:16:31.360 I want people to exercise because it makes them feel better, 0:16:31.600 --> 0:16:34.160 It helps them manage stress, it's something fun. I do 0:16:34.240 --> 0:16:38.400 karate and ballet personally, Oh, do something fun. But don't 0:16:38.400 --> 0:16:40.880 get discouraged if it's not helping you lose weight. It 0:16:40.960 --> 0:16:46.000 is helping your body composition, it's helping with maintaining muscle 0:16:46.080 --> 0:16:49.400 mass and decreasing fat mass. But if you're looking for 0:16:49.440 --> 0:16:51.960 weight loss, it's really looking at where those extra calories 0:16:51.960 --> 0:16:55.000 in your diet are coming from. 0:16:55.120 --> 0:16:57.640 Matt, you know, I was actually thinking about Melissa and 0:16:57.760 --> 0:17:00.120 you the other day because it got to dinner time 0:17:00.520 --> 0:17:02.360 and I was like, Oh, what am I going to have? 0:17:02.680 --> 0:17:02.840 Well? 0:17:02.880 --> 0:17:04.000 What did I already eat today? 0:17:04.000 --> 0:17:06.919 And I was like, I am so silly for not 0:17:07.040 --> 0:17:10.080 remembering to be keeping track of what I'm eating, because 0:17:10.119 --> 0:17:12.720 then that helps me and shows me to balance out 0:17:12.760 --> 0:17:14.440 when it's time for dinner, Like, oh, you know, I 0:17:14.480 --> 0:17:16.720 didn't have a salad today, or like I didn't get 0:17:16.800 --> 0:17:19.440 enough protein today, or maybe I can have a little 0:17:19.480 --> 0:17:22.040 treat after dinner too, because you know what, I've been 0:17:22.080 --> 0:17:25.080 really good today. So I think that I've just got 0:17:25.080 --> 0:17:27.840 to be better about tracking what I'm eating throughout the day, 0:17:27.880 --> 0:17:30.000 because who can remember it by five o'clock and then 0:17:30.200 --> 0:17:35.480 really helping myself to balance out exactly what I'm ingesting. 0:17:35.880 --> 0:17:38.440 Yeah, and I'm a big tracking person too, But I 0:17:38.520 --> 0:17:40.320 just want to say that I know plenty of people 0:17:40.320 --> 0:17:43.280 who are really against calary cunning or tracking their food 0:17:43.359 --> 0:17:45.640 or whatever, and I totally respect, especially for some people 0:17:45.720 --> 0:17:48.240 can be kind of like triggering or make something about 0:17:48.240 --> 0:17:50.159 maybe their parents was something that they wanted them to 0:17:50.160 --> 0:17:52.600 do and made them feel bad about themselves. And what 0:17:52.680 --> 0:17:54.920 I took away from Melissa and what I've taken away 0:17:54.920 --> 0:17:57.680