1 00:00:01,520 --> 00:00:04,680 Speaker 1: Hey, hurdlers, Emily Abadi. Here you are listening to another 2 00:00:04,800 --> 00:00:08,240 Speaker 1: hurdle moment from Hurdle, a podcast that talks to everyone 3 00:00:08,400 --> 00:00:11,760 Speaker 1: from top CEOs to entrepreneurs and athletes about how they 4 00:00:11,800 --> 00:00:17,040 Speaker 1: got through tough times hurdles of sorts by leaning into wellness. Today, 5 00:00:17,079 --> 00:00:19,759 Speaker 1: for a hurdle moment, I'm talking about how you talk 6 00:00:19,880 --> 00:00:23,520 Speaker 1: to yourself is super important. I chatted about this in 7 00:00:23,600 --> 00:00:26,720 Speaker 1: a Hurdle Moment a few weeks back on eliminating negative 8 00:00:26,720 --> 00:00:29,520 Speaker 1: self talk, and today I'm taking it one step further 9 00:00:29,720 --> 00:00:33,000 Speaker 1: to rap about the power of mantras. I guarantee you, 10 00:00:33,080 --> 00:00:36,040 Speaker 1: if you ask anyone you consider successful what theirs is, 11 00:00:36,400 --> 00:00:40,879 Speaker 1: they can likely ramble off a few and that's because, shocker, 12 00:00:41,400 --> 00:00:44,239 Speaker 1: they work. And so today I'm gonna be serving up 13 00:00:44,320 --> 00:00:47,960 Speaker 1: five smart strategies for picking your go to mantra and 14 00:00:48,040 --> 00:00:50,560 Speaker 1: talk about how you can make it extra effective for 15 00:00:50,680 --> 00:00:54,520 Speaker 1: even the toughest of times, like a first date or 16 00:00:54,640 --> 00:00:58,840 Speaker 1: a presentation or mile twenty five point eight of a marathon. 17 00:00:59,560 --> 00:01:02,840 Speaker 1: You get the idea. I posted a special graphic on 18 00:01:02,840 --> 00:01:05,560 Speaker 1: the Hurdle podcast Instagram today to go along with this, 19 00:01:05,840 --> 00:01:08,320 Speaker 1: So do me a solid if you like what you're 20 00:01:08,319 --> 00:01:11,360 Speaker 1: listening to fill it out, post it on your feed 21 00:01:11,560 --> 00:01:14,200 Speaker 1: or your story, and let's spread just a little bit 22 00:01:14,280 --> 00:01:18,720 Speaker 1: of positivity around you. Yeah at Emily a body, Email 23 00:01:18,800 --> 00:01:22,440 Speaker 1: me Emily at hurdle dot us. Let's get to this 24 00:01:22,520 --> 00:01:32,319 Speaker 1: week's hurdle moment. A subset of self talk, a mantra 25 00:01:32,400 --> 00:01:36,080 Speaker 1: is defined as a single word or short statement repeated 26 00:01:36,120 --> 00:01:39,080 Speaker 1: frequently to help us with things like focus and motivation. 27 00:01:39,800 --> 00:01:42,320 Speaker 1: Now I have a few that I use regularly in 28 00:01:42,440 --> 00:01:46,200 Speaker 1: different scenarios. There's the all it takes is all you've got. 29 00:01:46,720 --> 00:01:49,120 Speaker 1: You may have noticed that before my social media bios, 30 00:01:49,160 --> 00:01:51,280 Speaker 1: and that's just something I remind myself when I'm chugging 31 00:01:51,360 --> 00:01:55,240 Speaker 1: along and doing my best. Another favorite, you didn't come 32 00:01:55,280 --> 00:01:57,960 Speaker 1: this far to only come this far, which came in 33 00:01:58,040 --> 00:02:01,840 Speaker 1: particularly handy in the twenty eight Team Bosston Marathon. And 34 00:02:01,920 --> 00:02:04,400 Speaker 1: for the nights when I feel discouraged and I'm sitting 35 00:02:04,400 --> 00:02:07,600 Speaker 1: in my living room chugging away on my laptop, I 36 00:02:07,680 --> 00:02:10,400 Speaker 1: look to the right and I see the sign that says, 37 00:02:10,440 --> 00:02:13,720 Speaker 1: remember when you wanted what you have now. All three 38 00:02:13,800 --> 00:02:16,839 Speaker 1: of these mantras have similarities, and we'll get to why 39 00:02:16,840 --> 00:02:20,440 Speaker 1: those similarities are important in just a second before we 40 00:02:20,520 --> 00:02:22,880 Speaker 1: do a quick note that there's a lot of research 41 00:02:22,960 --> 00:02:26,440 Speaker 1: to back up why mantras are effective for the athletes 42 00:02:26,440 --> 00:02:29,960 Speaker 1: in the house. Some say that motivational self talk can 43 00:02:30,280 --> 00:02:33,639 Speaker 1: reduce how hard we feel like we're working and increase endurance, 44 00:02:34,120 --> 00:02:36,560 Speaker 1: which good news can give you a look up on 45 00:02:36,600 --> 00:02:40,000 Speaker 1: the competition in today's hurdle moment. I'm laying down some 46 00:02:40,040 --> 00:02:43,560 Speaker 1: guidelines for making smarter mantras because the language you use 47 00:02:43,600 --> 00:02:46,440 Speaker 1: in that short pep talk can make all the difference. 48 00:02:47,120 --> 00:02:51,160 Speaker 1: First up, swap out the word I for the word you. 49 00:02:52,240 --> 00:02:54,280 Speaker 1: I once talk to a psychologist who told me that 50 00:02:54,400 --> 00:02:56,640 Speaker 1: using the word I can stress you out instead of 51 00:02:56,680 --> 00:03:00,679 Speaker 1: helping you regulate how you feel. So use and make 52 00:03:00,760 --> 00:03:04,160 Speaker 1: a mantra. You can do it more effectively by talking 53 00:03:04,200 --> 00:03:07,440 Speaker 1: to yourself like you are someone else. Then take it 54 00:03:07,480 --> 00:03:10,000 Speaker 1: a step further by bringing someone you care about into 55 00:03:10,000 --> 00:03:14,080 Speaker 1: the picture. So imagine that they're the person that's saying 56 00:03:14,120 --> 00:03:17,920 Speaker 1: these special words to you. For example, last week, when 57 00:03:17,960 --> 00:03:20,239 Speaker 1: I was running the Brooklyn Mile, I heard my friends 58 00:03:20,280 --> 00:03:22,680 Speaker 1: cheering for me about three quarters of the way through, 59 00:03:23,040 --> 00:03:25,560 Speaker 1: saying things like you got this, and good job, Emily, 60 00:03:25,680 --> 00:03:27,880 Speaker 1: and you can do it. And in the moment that 61 00:03:27,960 --> 00:03:32,280 Speaker 1: pushed me harder, faster, and farther. So even if they're 62 00:03:32,280 --> 00:03:35,600 Speaker 1: not around, I can imagine the people I care about 63 00:03:35,840 --> 00:03:39,800 Speaker 1: motivating me to do better saying those positive words to me, 64 00:03:40,240 --> 00:03:45,200 Speaker 1: pushing me just a little bit further. Next up, say 65 00:03:45,240 --> 00:03:49,360 Speaker 1: it out loud, whether or not you consider yourself an 66 00:03:49,400 --> 00:03:53,040 Speaker 1: audio learner, When we hear things that are positive reinforcement, 67 00:03:53,120 --> 00:03:56,920 Speaker 1: we feel positive. So maybe don't yell it from the 68 00:03:56,920 --> 00:03:59,640 Speaker 1: top of your lungs when you're sitting at shakeshack with 69 00:03:59,680 --> 00:04:03,520 Speaker 1: a friend, but instead you can just, you know, say 70 00:04:03,680 --> 00:04:07,360 Speaker 1: casually under your breath. Trust me, the weird stairs are 71 00:04:07,480 --> 00:04:12,320 Speaker 1: definitely worth it. Tip number three, put that mantra everywhere. 72 00:04:12,600 --> 00:04:15,560 Speaker 1: Like I said before, I've got mantras all over my apartment, 73 00:04:15,640 --> 00:04:17,640 Speaker 1: in my living room, I've got post its on my 74 00:04:17,680 --> 00:04:20,359 Speaker 1: bathroom mirror. Once you settle on what your go to 75 00:04:20,520 --> 00:04:23,359 Speaker 1: phrases are, the best thing you can do is surround 76 00:04:23,400 --> 00:04:25,480 Speaker 1: yourself with them. I know that this is something that 77 00:04:25,720 --> 00:04:29,000 Speaker 1: Peloton's Robin Rizon and I talked a lot about in 78 00:04:29,080 --> 00:04:32,440 Speaker 1: her episode of Hurdle. This can be especially helpful in 79 00:04:32,480 --> 00:04:35,000 Speaker 1: the weeks and days leading up to something like a 80 00:04:35,040 --> 00:04:37,720 Speaker 1: big meeting or a race or something you really care 81 00:04:37,760 --> 00:04:39,960 Speaker 1: about other places. You can put this mantra on your 82 00:04:39,960 --> 00:04:42,320 Speaker 1: phone's home screen, you can share it on social media. 83 00:04:42,400 --> 00:04:44,520 Speaker 1: You can write it on a post it yourself, stick 84 00:04:44,560 --> 00:04:46,280 Speaker 1: it to the front door so you see it every 85 00:04:46,320 --> 00:04:49,279 Speaker 1: single day before you walk out. The more you say 86 00:04:49,320 --> 00:04:53,040 Speaker 1: these positive words to yourself, the more empowered you will feel. 87 00:04:54,040 --> 00:04:58,599 Speaker 1: Next up, edit yourself. I can't even front on this. 88 00:04:58,760 --> 00:05:02,040 Speaker 1: I definitely have a for cursing. It's something that I'm 89 00:05:02,080 --> 00:05:05,279 Speaker 1: trying to be just a little bit more conscious of now. 90 00:05:05,360 --> 00:05:07,240 Speaker 1: The thing is, though, is that I always say that 91 00:05:07,320 --> 00:05:10,919 Speaker 1: when you use an explative it's because you're super passionate. 92 00:05:11,720 --> 00:05:13,919 Speaker 1: The thing with dropping an F bomb, though in mantras 93 00:05:14,000 --> 00:05:17,520 Speaker 1: is that because profanity can have a negative connotation, it 94 00:05:17,600 --> 00:05:19,880 Speaker 1: could do more harm than good if you're really trying 95 00:05:19,880 --> 00:05:23,960 Speaker 1: to boost yourself up. Not all people react well to 96 00:05:24,080 --> 00:05:27,760 Speaker 1: that kind of talk, So be aware of how these 97 00:05:27,800 --> 00:05:31,000 Speaker 1: words make you feel, especially if you're trying to say 98 00:05:31,000 --> 00:05:33,880 Speaker 1: them to yourself on rebeat. It can be a really 99 00:05:33,960 --> 00:05:37,200 Speaker 1: powerful tactic for some maybe for the people that feel 100 00:05:37,200 --> 00:05:40,000 Speaker 1: like it represents passion, like me, But an expert told 101 00:05:40,040 --> 00:05:42,400 Speaker 1: me once that some people might be just a little 102 00:05:42,440 --> 00:05:46,880 Speaker 1: bit better off avoiding obscenities altogether. And my last mantra 103 00:05:47,040 --> 00:05:51,080 Speaker 1: making tip match your mantra to different moments. So, as 104 00:05:51,120 --> 00:05:53,880 Speaker 1: I mentioned before, I lean into my go to mantras 105 00:05:53,960 --> 00:05:56,080 Speaker 1: at different times. I have one that I use for 106 00:05:56,080 --> 00:05:58,440 Speaker 1: when I'm running and another one I'm walking into a 107 00:05:58,480 --> 00:06:02,800 Speaker 1: big business meeting. And that's because in those instances, when 108 00:06:02,800 --> 00:06:05,479 Speaker 1: I think about those big words, it pushes me to 109 00:06:05,520 --> 00:06:08,320 Speaker 1: be better. When I'm sprinting down Kendamnue and I'm saying 110 00:06:08,320 --> 00:06:10,640 Speaker 1: to myself, you didn't come this far to only come 111 00:06:10,680 --> 00:06:14,039 Speaker 1: this far in that moment, those words they make me 112 00:06:14,120 --> 00:06:16,360 Speaker 1: think about running. They make me think about what I'm 113 00:06:16,400 --> 00:06:20,000 Speaker 1: capable of, and that is truly special. That is why 114 00:06:20,040 --> 00:06:23,720 Speaker 1: those words for me are so effective. And that's it 115 00:06:23,760 --> 00:06:26,479 Speaker 1: for now. I'm interested to know what are your go 116 00:06:26,520 --> 00:06:29,520 Speaker 1: to mantras. Are you reevaluating what you've been using? Have 117 00:06:29,600 --> 00:06:34,120 Speaker 1: you been doing anything quote unquote wrong? Like I said, 118 00:06:34,200 --> 00:06:36,120 Speaker 1: head on over to the hurdle page, let me know 119 00:06:36,240 --> 00:06:38,640 Speaker 1: what you're saying to yourself. And uh, let's put some 120 00:06:38,680 --> 00:06:41,599 Speaker 1: good vibes into the world today. I think it's safe 121 00:06:41,640 --> 00:06:43,080 Speaker 1: to say that we could all use them every now 122 00:06:43,120 --> 00:06:47,120 Speaker 1: and again. Another hurdle conquered catch you guys, next time.