1 00:00:00,280 --> 00:00:04,200 Speaker 1: The most important thing is how you feel after you 2 00:00:04,280 --> 00:00:09,159 Speaker 1: do something. We overvalue what we feel before something, and 3 00:00:09,240 --> 00:00:13,119 Speaker 1: we undervalue what we feel after something. If I don't 4 00:00:13,160 --> 00:00:16,680 Speaker 1: feel like working out before a workout, I will overvalue 5 00:00:16,680 --> 00:00:18,880 Speaker 1: that and listen to it. But if I feel good 6 00:00:19,079 --> 00:00:22,959 Speaker 1: after a workout, I will undervalue that and just move on. 7 00:00:23,400 --> 00:00:32,200 Speaker 1: The number one health and wellness podcast, Jay Shed Hey, everyone, 8 00:00:32,400 --> 00:00:36,440 Speaker 1: welcome back to On Purpose. I am so grateful that 9 00:00:36,520 --> 00:00:40,559 Speaker 1: you're back to listen, learn and grow, and it has 10 00:00:40,640 --> 00:00:44,800 Speaker 1: been an incredible year so far. We've had Dan Buttner, 11 00:00:44,920 --> 00:00:47,640 Speaker 1: the expert behind the Blue Zones. If you didn't catch 12 00:00:47,680 --> 00:00:51,680 Speaker 1: the Netflix documentary, make sure you listen to the episode. 13 00:00:51,720 --> 00:00:54,360 Speaker 1: If you did watch the documentary, listen to the episode 14 00:00:54,400 --> 00:00:57,200 Speaker 1: as well. It will blow your mind as to how 15 00:00:57,440 --> 00:01:00,000 Speaker 1: people in the Blue Zones live till over a hundred 16 00:01:00,120 --> 00:01:04,440 Speaker 1: of the habits, the practices, the diets. It is really 17 00:01:04,560 --> 00:01:08,240 Speaker 1: really fantastic information. We've also had the one and only 18 00:01:08,319 --> 00:01:11,600 Speaker 1: Michelle Obama on the podcast. Thank you for all the love, 19 00:01:11,760 --> 00:01:15,600 Speaker 1: all the reviews, all the posts and stories about that episode. 20 00:01:15,680 --> 00:01:18,760 Speaker 1: And I'm so glad that you loved my goal setting 21 00:01:18,840 --> 00:01:23,679 Speaker 1: method As my weekly workshop, Today's weekly workshop is for 22 00:01:23,800 --> 00:01:27,560 Speaker 1: all of you who already know that it's going to 23 00:01:27,560 --> 00:01:32,200 Speaker 1: be hard to maintain motivation this year. Maybe you've already 24 00:01:32,240 --> 00:01:36,000 Speaker 1: slipped up. Maybe you've already tripped up, Maybe you haven't, 25 00:01:36,000 --> 00:01:39,640 Speaker 1: but you've got close, and you know that feeling. You've 26 00:01:39,680 --> 00:01:43,399 Speaker 1: started to recognize that there is always a challenge, that 27 00:01:43,480 --> 00:01:48,600 Speaker 1: there's always something, some resistance, that you're trying to make 28 00:01:48,640 --> 00:01:50,920 Speaker 1: sure it doesn't get the better of you. How many 29 00:01:50,960 --> 00:01:53,040 Speaker 1: of you have already been challenged, how many of you 30 00:01:53,120 --> 00:01:55,880 Speaker 1: have been pushed? How many of you been under pressure 31 00:01:56,320 --> 00:01:59,160 Speaker 1: to break your goal, to move away, to lose motivation. 32 00:02:00,120 --> 00:02:02,760 Speaker 1: Now here's the thing. This episode is for you. Whether 33 00:02:02,800 --> 00:02:05,680 Speaker 1: you've stayed on track so far or whether you've fallen off, 34 00:02:06,040 --> 00:02:08,359 Speaker 1: This episode is for you. If you want to stay 35 00:02:08,400 --> 00:02:11,200 Speaker 1: on track, this is going to give you these scientifically 36 00:02:11,280 --> 00:02:16,760 Speaker 1: proven methods to boost your motivation and stay motivated. And 37 00:02:16,840 --> 00:02:19,880 Speaker 1: if you're someone who's fallen off or scared you're about to, 38 00:02:20,639 --> 00:02:23,080 Speaker 1: this is going to be the episode that's going to 39 00:02:23,200 --> 00:02:27,480 Speaker 1: get you back up there, back on track. This year 40 00:02:27,680 --> 00:02:31,560 Speaker 1: is all about making sure that we have you on track, 41 00:02:31,720 --> 00:02:35,040 Speaker 1: on purpose for as long as you want to be, 42 00:02:35,200 --> 00:02:37,920 Speaker 1: however you want to be at the same time as 43 00:02:38,000 --> 00:02:42,959 Speaker 1: giving you the space to rest, recover, and rejuvenate. Now 44 00:02:42,960 --> 00:02:44,720 Speaker 1: I'm going to be giving you a lot of great 45 00:02:44,760 --> 00:02:48,000 Speaker 1: tips today, so make sure that you take screenshots. Make 46 00:02:48,040 --> 00:02:50,520 Speaker 1: sure that you take notes if you are able to, 47 00:02:50,880 --> 00:02:54,000 Speaker 1: if you're walking, or you're at the gym, or you're cooking. 48 00:02:54,440 --> 00:02:58,320 Speaker 1: Thank you so much for choosing on purpose. If you're driving, 49 00:02:58,360 --> 00:03:05,680 Speaker 1: to step number one. To stay motivated, especially when it 50 00:03:05,760 --> 00:03:11,680 Speaker 1: feels like you're running out something known as cognitive restructuring. 51 00:03:12,480 --> 00:03:16,440 Speaker 1: This is a technique that's often used in both coaching 52 00:03:16,560 --> 00:03:21,520 Speaker 1: and therapy, and there are four stages of cognitive restructuring. 53 00:03:22,160 --> 00:03:28,639 Speaker 1: You have awareness, reappraisal, adoption, and evaluation. I'll repeat those. 54 00:03:28,680 --> 00:03:34,160 Speaker 1: The four stages of cognitive restructuring are awareness, reappraisal, adoption, 55 00:03:34,560 --> 00:03:37,800 Speaker 1: and evaluation. Now, let me walk you through when you 56 00:03:37,800 --> 00:03:41,480 Speaker 1: would use this. Imagine you started the years saying I'm 57 00:03:41,520 --> 00:03:43,400 Speaker 1: going to go to the gym five days a week, 58 00:03:43,880 --> 00:03:46,000 Speaker 1: or maybe you've promised to yourself that you won't be 59 00:03:46,080 --> 00:03:49,800 Speaker 1: eating sugar retreats in the evening, whatever commitment, whatever goal 60 00:03:50,240 --> 00:03:53,320 Speaker 1: that you've made for yourself, whatever resolution that you've set. 61 00:03:53,680 --> 00:03:57,480 Speaker 1: Now let's say it's been a stressful week, work piled 62 00:03:57,560 --> 00:04:01,560 Speaker 1: up maybe you had a slight conflict with your partner. 63 00:04:02,080 --> 00:04:05,040 Speaker 1: Maybe you and your friends aren't seeing eye to eye 64 00:04:05,120 --> 00:04:07,680 Speaker 1: right now. Right there's some stress that's happened. Maybe there's 65 00:04:07,720 --> 00:04:10,440 Speaker 1: some family thing going on right now, Right now, you're 66 00:04:10,440 --> 00:04:12,120 Speaker 1: not in a long going jay, how do you know, Well, 67 00:04:12,160 --> 00:04:14,920 Speaker 1: it's happening to all of us. You're not alone, right 68 00:04:15,040 --> 00:04:18,039 Speaker 1: So something like that's come in and all of a sudden, 69 00:04:18,680 --> 00:04:21,840 Speaker 1: you're sitting there and you're thinking to yourself, I don't 70 00:04:21,880 --> 00:04:23,279 Speaker 1: know if I can be bothered to go to the 71 00:04:23,320 --> 00:04:26,159 Speaker 1: gym tomorrow. You know what, I just feel like I 72 00:04:26,200 --> 00:04:27,960 Speaker 1: need to have a tub of ice cream right now. 73 00:04:28,000 --> 00:04:30,880 Speaker 1: Whatever it may be for you, You go and grab 74 00:04:31,240 --> 00:04:34,400 Speaker 1: that tub of ice cream. You wake up the next morning, 75 00:04:34,640 --> 00:04:37,840 Speaker 1: you miss going to the gym, You press snooze on 76 00:04:37,880 --> 00:04:41,000 Speaker 1: the alarm clock, you miss the time that you were 77 00:04:41,040 --> 00:04:43,680 Speaker 1: meant to get up, you're running late to work. What's 78 00:04:43,720 --> 00:04:46,600 Speaker 1: the thought that goes through your head? I messed up. 79 00:04:47,360 --> 00:04:50,120 Speaker 1: I wish I didn't eat ice cream. I wish I 80 00:04:50,120 --> 00:04:54,520 Speaker 1: didn't miss my workout. I've fallen off. That's it, it's 81 00:04:54,560 --> 00:04:58,360 Speaker 1: all over. I've already messed it up. I failed. I'm 82 00:04:58,360 --> 00:05:00,640 Speaker 1: gonna have to wait till next month, have to wait 83 00:05:00,680 --> 00:05:04,719 Speaker 1: till next year. Right, we have all these really irrational thoughts, 84 00:05:04,760 --> 00:05:07,160 Speaker 1: and I'm sure you've had some of these before, or 85 00:05:07,200 --> 00:05:09,480 Speaker 1: maybe you're having them right now where you're saying, it's 86 00:05:09,520 --> 00:05:13,279 Speaker 1: only the second week and I've already fallen off. Right, 87 00:05:13,360 --> 00:05:16,880 Speaker 1: I've already found it difficult. I've already broken my promise 88 00:05:16,920 --> 00:05:21,880 Speaker 1: to myself. This is where cognitive restructuring comes in. So 89 00:05:22,040 --> 00:05:26,400 Speaker 1: what usually happens to us is that idea perpetuates, that 90 00:05:26,480 --> 00:05:30,440 Speaker 1: idea persists, and then that idea becomes our reality, a 91 00:05:30,560 --> 00:05:34,120 Speaker 1: messed up. There's no point anymore. I've fallen off, I've 92 00:05:34,160 --> 00:05:37,640 Speaker 1: broken it, and then we start that new pattern eating 93 00:05:37,640 --> 00:05:41,279 Speaker 1: ice cream, missing your workout, missing the alarm, for example. 94 00:05:41,600 --> 00:05:45,560 Speaker 1: In cognitive restructuring, we first become aware of that dialogue 95 00:05:45,560 --> 00:05:49,480 Speaker 1: and how that dialogue has changed. We do a reappraisal, 96 00:05:49,560 --> 00:05:52,440 Speaker 1: we look at it, we evaluate it, we try and 97 00:05:52,520 --> 00:05:56,440 Speaker 1: understand where it's coming from, and we actually decide and 98 00:05:56,480 --> 00:06:00,600 Speaker 1: say to ourselves, actually, I'm going to choose a different 99 00:06:00,640 --> 00:06:04,760 Speaker 1: thought process. I needed that ice from that night, I 100 00:06:04,839 --> 00:06:07,960 Speaker 1: needed to miss a workout, I needed some time for recovery. 101 00:06:08,480 --> 00:06:12,400 Speaker 1: I'm going to be so excited and enthusiastic to get 102 00:06:12,440 --> 00:06:15,640 Speaker 1: back on tomorrow because I had a well deserved break. 103 00:06:15,880 --> 00:06:20,640 Speaker 1: You're not telling yourself that you made the right decision. 104 00:06:20,680 --> 00:06:23,880 Speaker 1: Everything's perfect, everything's wonderful. What you're saying is you're trying 105 00:06:23,920 --> 00:06:30,440 Speaker 1: to frame or reframe the situation that you went through 106 00:06:31,000 --> 00:06:34,800 Speaker 1: in a way that makes it a healthier belief. Believing 107 00:06:34,839 --> 00:06:37,839 Speaker 1: that you have messed up and failed is not going 108 00:06:37,880 --> 00:06:42,080 Speaker 1: to get you back on track, but restructuring and reframing 109 00:06:42,120 --> 00:06:46,200 Speaker 1: it as a recognition of Hey, I was stressed. I 110 00:06:46,279 --> 00:06:50,360 Speaker 1: recognized that because I was stressed, I needed different things. 111 00:06:50,800 --> 00:06:53,560 Speaker 1: But now I'm really excited to get back on And 112 00:06:53,600 --> 00:06:55,440 Speaker 1: I often say this to people that you have to 113 00:06:55,520 --> 00:06:59,960 Speaker 1: program your mind the night before. Right, you set your 114 00:07:00,120 --> 00:07:04,640 Speaker 1: alarm the night before so that it rings the next morning. 115 00:07:04,920 --> 00:07:08,799 Speaker 1: We have to code our brain. We have to reframe 116 00:07:09,160 --> 00:07:14,920 Speaker 1: our cognitive structure the night before so that we wake 117 00:07:15,160 --> 00:07:18,760 Speaker 1: up with that code. It's literally like coding. You're coding 118 00:07:18,840 --> 00:07:23,400 Speaker 1: your mind to say I will wake up tomorrow morning 119 00:07:23,480 --> 00:07:29,000 Speaker 1: feeling refreshed, calm, and energized. Coding our mind saying I 120 00:07:29,120 --> 00:07:35,280 Speaker 1: will be excited to work out, to choose healthy foods, 121 00:07:35,320 --> 00:07:38,200 Speaker 1: whatever it is for you. Right, So, I want you 122 00:07:38,240 --> 00:07:39,800 Speaker 1: to give that a go. And the best way to 123 00:07:39,840 --> 00:07:43,600 Speaker 1: do this is by journaling. Now you can voice journal, 124 00:07:43,680 --> 00:07:47,440 Speaker 1: audio journal, or write journal, whichever one works for you. 125 00:07:47,800 --> 00:07:53,840 Speaker 1: But it's so powerful. Try it out now. The second principle, 126 00:07:53,960 --> 00:07:56,800 Speaker 1: second step that I want to share with you is 127 00:07:57,600 --> 00:07:59,920 Speaker 1: less of a science one but more of a psychology 128 00:08:00,080 --> 00:08:04,720 Speaker 1: call one. Follow all the right accounts, link to your goal, 129 00:08:05,160 --> 00:08:07,120 Speaker 1: and like all their posts. I want you to come 130 00:08:07,160 --> 00:08:11,120 Speaker 1: up with a list of ten accounts to do with 131 00:08:11,280 --> 00:08:12,920 Speaker 1: what you're trying to build. Are you trying to build 132 00:08:12,920 --> 00:08:15,600 Speaker 1: a stronger mindset? Are you trying to build a stronger body? 133 00:08:16,080 --> 00:08:20,080 Speaker 1: Are you trying to build a stronger emotional connection? I 134 00:08:20,120 --> 00:08:24,240 Speaker 1: want you to find the top ten social media pages. Now, 135 00:08:24,320 --> 00:08:26,400 Speaker 1: a lot of people will say, don't use social media, 136 00:08:26,440 --> 00:08:29,560 Speaker 1: get off social media. Now, we all know, A. That's 137 00:08:29,600 --> 00:08:33,240 Speaker 1: really hard. B. It can be extremely challenging to live 138 00:08:33,280 --> 00:08:35,760 Speaker 1: your year like that. But here's a way we can 139 00:08:35,800 --> 00:08:39,680 Speaker 1: actually use social media to our advantage. Find those pages 140 00:08:40,200 --> 00:08:42,840 Speaker 1: on TikTok or Instagram, whatever you use, turning it on 141 00:08:42,880 --> 00:08:47,320 Speaker 1: its head, and I want you to like the most 142 00:08:47,360 --> 00:08:50,120 Speaker 1: recent posts, and I want you to comment on the 143 00:08:50,200 --> 00:08:53,920 Speaker 1: recent posts. Here's what that's going to do. That's going 144 00:08:53,960 --> 00:08:56,880 Speaker 1: to tell the algorithm to show more of those posts 145 00:08:56,960 --> 00:08:59,640 Speaker 1: to you. Now, every time you're on social media, you're 146 00:08:59,640 --> 00:09:02,559 Speaker 1: going to more mindset advice, You're going to get more 147 00:09:02,559 --> 00:09:05,160 Speaker 1: health and wellness advice, You're going to get more advice 148 00:09:05,200 --> 00:09:07,120 Speaker 1: on whatever it is that you're trying to build. Maybe 149 00:09:07,120 --> 00:09:10,719 Speaker 1: it's creativity. I do this all the time, and I 150 00:09:10,760 --> 00:09:13,160 Speaker 1: find then that whenever I go on to social media, 151 00:09:13,200 --> 00:09:15,319 Speaker 1: even if I go on to scroll, or if I'm 152 00:09:15,360 --> 00:09:18,720 Speaker 1: going to see your comments and reply or whatever it 153 00:09:18,720 --> 00:09:22,280 Speaker 1: may be, I start to see the things I really 154 00:09:22,360 --> 00:09:24,959 Speaker 1: want to see. But it takes the act of saying, 155 00:09:25,000 --> 00:09:31,040 Speaker 1: what are the ten accounts, what are the last three posts? 156 00:09:31,120 --> 00:09:34,280 Speaker 1: Let me like and comment on them as well. Right, 157 00:09:34,559 --> 00:09:38,920 Speaker 1: So ten accounts, three posts to like and comment on. 158 00:09:39,360 --> 00:09:41,199 Speaker 1: If you do that simple act, you will start to 159 00:09:41,200 --> 00:09:44,880 Speaker 1: see the algorithm show you more of that type of content. 160 00:09:45,000 --> 00:09:47,920 Speaker 1: And this is really important because we've heard that famous 161 00:09:47,960 --> 00:09:50,840 Speaker 1: saying so many times that you become the average of 162 00:09:50,880 --> 00:09:54,040 Speaker 1: the five people you spend the most time with, And 163 00:09:54,080 --> 00:09:56,560 Speaker 1: I would argue you become the average of the five 164 00:09:56,600 --> 00:10:00,480 Speaker 1: accounts you spend the most time on. And so our 165 00:10:00,520 --> 00:10:08,400 Speaker 1: lives have expanded away from individual people to the accounts 166 00:10:08,960 --> 00:10:11,880 Speaker 1: the pages that we follow, and so I want you 167 00:10:11,920 --> 00:10:14,880 Speaker 1: to do that consciously because chances are unless you've promised 168 00:10:14,880 --> 00:10:17,000 Speaker 1: yourself to be of social media, which is amazing if 169 00:10:17,000 --> 00:10:19,640 Speaker 1: you have, but if you're still using social media, this 170 00:10:19,800 --> 00:10:24,440 Speaker 1: is a great way of actually using it to your advantage. Now, 171 00:10:25,320 --> 00:10:27,839 Speaker 1: number three is something that a lot of you may do, 172 00:10:28,480 --> 00:10:32,880 Speaker 1: but some of us don't appreciate just how powerful it 173 00:10:32,960 --> 00:10:36,120 Speaker 1: can actually be. When you're trying to do something three 174 00:10:36,200 --> 00:10:37,880 Speaker 1: times a week, five days a week. Maybe you're doing 175 00:10:37,920 --> 00:10:40,920 Speaker 1: something seven days a week. Maybe you've seen this in 176 00:10:40,960 --> 00:10:43,600 Speaker 1: the movies, maybe you've seen your friend do it. It 177 00:10:43,720 --> 00:10:49,840 Speaker 1: is so important to tick off the day. Some people 178 00:10:49,920 --> 00:10:52,440 Speaker 1: cross it off as a ticket off. Crosses make you 179 00:10:52,440 --> 00:10:55,559 Speaker 1: feel like something bad. Right, We've been programmed to believe 180 00:10:56,520 --> 00:11:00,000 Speaker 1: that a cross is negative. Right, when you get across 181 00:11:00,160 --> 00:11:03,160 Speaker 1: on a test, it's the wrong answer. Put a tick 182 00:11:03,320 --> 00:11:06,840 Speaker 1: every single day. It sounds like a really small, minor thing, 183 00:11:07,080 --> 00:11:12,120 Speaker 1: but the simple act of putting a tick on a 184 00:11:12,200 --> 00:11:15,760 Speaker 1: day when you've completed something, it gives you that sense. 185 00:11:15,800 --> 00:11:17,800 Speaker 1: Now we've been programmed like this. Right when you were young, 186 00:11:18,120 --> 00:11:21,640 Speaker 1: you'd get a gold star. We don't have that anymore. 187 00:11:21,960 --> 00:11:23,240 Speaker 1: So if we just say yeah, I went to the 188 00:11:23,240 --> 00:11:27,160 Speaker 1: gym today, cool, it doesn't give us that sense of completion. 189 00:11:28,280 --> 00:11:32,600 Speaker 1: Completion is a really important metric to be measured. See, 190 00:11:32,600 --> 00:11:37,319 Speaker 1: we only measure success, right, we only measure the result. 191 00:11:37,960 --> 00:11:43,280 Speaker 1: But completion is so so valuable to recognize, and the 192 00:11:43,280 --> 00:11:46,720 Speaker 1: only person that knows you completed it is you. Like 193 00:11:46,800 --> 00:11:49,839 Speaker 1: someone may see a difference in your appearance, someone may 194 00:11:49,880 --> 00:11:53,080 Speaker 1: notice a difference in how you're living your life, but 195 00:11:53,240 --> 00:11:55,920 Speaker 1: you know when you completed something, and it's what you 196 00:11:56,080 --> 00:12:00,239 Speaker 1: completed that leads to the result that you deeply desire. 197 00:12:00,400 --> 00:12:02,720 Speaker 1: So I really want you to keep a calendar and 198 00:12:02,840 --> 00:12:05,520 Speaker 1: physically take it off, not on your phone. I want 199 00:12:05,520 --> 00:12:08,200 Speaker 1: you to have the physical calendar where when you've been 200 00:12:08,240 --> 00:12:09,840 Speaker 1: to the gym three times a week, that day you 201 00:12:09,880 --> 00:12:11,880 Speaker 1: finish your put a tick on that day, put a 202 00:12:11,920 --> 00:12:13,440 Speaker 1: tick on the next day, and keep it in front 203 00:12:13,480 --> 00:12:15,400 Speaker 1: of you. Because every time you see more and more 204 00:12:15,440 --> 00:12:18,000 Speaker 1: ticks on that day, guess what, it will motivate you. 205 00:12:18,320 --> 00:12:20,560 Speaker 1: Even if you missed one and you have two ticks 206 00:12:20,600 --> 00:12:24,400 Speaker 1: that week, that's still going to motivate you the next time. 207 00:12:24,480 --> 00:12:27,320 Speaker 1: The more you put crosses, the more you don't have 208 00:12:27,480 --> 00:12:31,040 Speaker 1: this visible you start going, oh, I missed the last 209 00:12:31,080 --> 00:12:33,200 Speaker 1: two days, so it doesn't matter about today. Whereas when 210 00:12:33,240 --> 00:12:34,840 Speaker 1: you look at it and you went, oh, my gosh, 211 00:12:34,880 --> 00:12:36,880 Speaker 1: two days ago, I actually went and guess what, I 212 00:12:36,880 --> 00:12:41,400 Speaker 1: went three days in a row before that. That's motivating, right, 213 00:12:41,440 --> 00:12:44,640 Speaker 1: That's why we do it. This isn't about accounting, right, 214 00:12:44,640 --> 00:12:49,880 Speaker 1: It's not just keeping keeping account it's actually psychologically proven 215 00:12:50,960 --> 00:12:54,960 Speaker 1: that that feeling of I've done it, you know, looking 216 00:12:55,000 --> 00:12:57,320 Speaker 1: at the month and saying, Wow, this month, I actually 217 00:12:57,320 --> 00:13:00,280 Speaker 1: went fifteen times, rather than oh, this month, I think 218 00:13:00,280 --> 00:13:02,880 Speaker 1: I missed a lot of sessions. Right. No, it's that 219 00:13:03,120 --> 00:13:08,920 Speaker 1: difference in cognitive restructuring. The most healthiest, wealthiest, and wisest 220 00:13:08,960 --> 00:13:10,800 Speaker 1: people are looking at the other side. This isn't just 221 00:13:10,840 --> 00:13:14,480 Speaker 1: half class fall. It's actually taking a moment to acknowledge 222 00:13:14,520 --> 00:13:17,880 Speaker 1: and recognize the number of days you've completed. If you 223 00:13:17,920 --> 00:13:20,880 Speaker 1: look at all the apps you use, they all use 224 00:13:21,000 --> 00:13:24,160 Speaker 1: this as gamification. It will tell you that you've worked 225 00:13:24,160 --> 00:13:25,640 Speaker 1: out three days in a row. It will tell you 226 00:13:25,720 --> 00:13:29,160 Speaker 1: that you have completed this mindfulness practice seven days in 227 00:13:29,160 --> 00:13:31,640 Speaker 1: a row, whatever it may be. Because we know or 228 00:13:31,679 --> 00:13:36,280 Speaker 1: the apps know that, psychologically, you feel more motivated. Please please, 229 00:13:36,320 --> 00:13:38,960 Speaker 1: please do this physically, get out of calendar, print it 230 00:13:38,960 --> 00:13:42,640 Speaker 1: out for the month, buy one of your favorite ones, right, 231 00:13:43,360 --> 00:13:46,440 Speaker 1: and put a tick, a green, a big green tick 232 00:13:46,480 --> 00:13:50,440 Speaker 1: on each one. You deserve it. This is about valuing yourself, 233 00:13:50,520 --> 00:13:54,480 Speaker 1: valuing the commitment you've made, and valuing the completion and 234 00:13:54,559 --> 00:13:59,160 Speaker 1: the process as much as you value the result, because otherwise, 235 00:13:59,160 --> 00:14:01,720 Speaker 1: if we keep waiting for the result to value ourselves 236 00:14:02,080 --> 00:14:04,960 Speaker 1: will stop the process. And that's what happens to ninety 237 00:14:05,000 --> 00:14:09,800 Speaker 1: nine percent of people. We're waiting so much for the 238 00:14:09,840 --> 00:14:14,640 Speaker 1: result that we lose faith in the process. Right, We're 239 00:14:14,720 --> 00:14:18,560 Speaker 1: yearning so badly for the result that we lose faith 240 00:14:18,800 --> 00:14:25,600 Speaker 1: in the process. Now, number four, this is the biggest 241 00:14:25,880 --> 00:14:27,880 Speaker 1: one that has made a huge difference in my life. 242 00:14:28,440 --> 00:14:33,000 Speaker 1: Every time you lose motivation. Here are the three people 243 00:14:33,320 --> 00:14:37,480 Speaker 1: you need in your life. You need one person to 244 00:14:37,560 --> 00:14:42,320 Speaker 1: call when you fall off. That's the person you complain to, 245 00:14:42,520 --> 00:14:46,440 Speaker 1: you vent to, you share your struggle with. You need 246 00:14:46,480 --> 00:14:49,640 Speaker 1: one person to call who helps you get back on. 247 00:14:50,680 --> 00:14:53,280 Speaker 1: You need that one person who's going to push you 248 00:14:53,400 --> 00:14:56,840 Speaker 1: and challenge you. Right, the first one person might be caring, 249 00:14:56,880 --> 00:15:00,080 Speaker 1: the second one's going to challenge you. And then the 250 00:15:00,120 --> 00:15:02,360 Speaker 1: third person you need is the person you do it with. 251 00:15:02,680 --> 00:15:06,240 Speaker 1: Because guess what, when we want motivation, we have to 252 00:15:06,280 --> 00:15:10,800 Speaker 1: make motivation social. If your motivation is only based on 253 00:15:10,840 --> 00:15:14,880 Speaker 1: your own mind, it may let you down. But when 254 00:15:14,920 --> 00:15:19,040 Speaker 1: your motivation is based on it being more social, competitive, 255 00:15:19,280 --> 00:15:23,720 Speaker 1: or collaborative, amazing things are possible. I have a friend 256 00:15:23,760 --> 00:15:26,720 Speaker 1: where we defined our three values of our friendship as 257 00:15:26,760 --> 00:15:30,720 Speaker 1: being fitness, fun, and friendship. Right, we wanted everything we 258 00:15:30,760 --> 00:15:33,440 Speaker 1: did all around to be based on fitness and fun, 259 00:15:33,680 --> 00:15:37,680 Speaker 1: So we found being competitive and collaborative was a huge 260 00:15:37,720 --> 00:15:42,160 Speaker 1: way of staying motivated towards our goals. So one person 261 00:15:42,200 --> 00:15:44,720 Speaker 1: to call when you fall off, one person of quality 262 00:15:44,760 --> 00:15:47,040 Speaker 1: who gets you back on, and then one person to 263 00:15:47,120 --> 00:15:50,720 Speaker 1: actually do the activity with. These are the three most 264 00:15:50,760 --> 00:15:55,280 Speaker 1: important people in your motivation circle. Think about it right now. 265 00:15:55,280 --> 00:15:58,040 Speaker 1: Who's the person that you call when things are not 266 00:15:58,080 --> 00:16:01,400 Speaker 1: going right. Who's the person that you call that you 267 00:16:01,520 --> 00:16:03,240 Speaker 1: know is going to tell you the truth even if 268 00:16:03,240 --> 00:16:05,800 Speaker 1: you don't want to hear it. That person's really important. 269 00:16:06,200 --> 00:16:08,360 Speaker 1: Often we think the person that's important is just the 270 00:16:08,360 --> 00:16:10,240 Speaker 1: person who's going to tell us what we want to hear. 271 00:16:10,520 --> 00:16:13,120 Speaker 1: The person who tells you what you need to hear 272 00:16:13,880 --> 00:16:16,760 Speaker 1: is as important, if not more important, than the person 273 00:16:16,800 --> 00:16:19,080 Speaker 1: who tells you what you want to hear, and then 274 00:16:19,120 --> 00:16:24,760 Speaker 1: the person who doesn't just hear you out but actually says, Yeah, 275 00:16:24,840 --> 00:16:27,920 Speaker 1: let's do it, let's get on with it, let's build 276 00:16:28,680 --> 00:16:33,640 Speaker 1: Those are the three key people. Remember if you're losing motivation, 277 00:16:33,840 --> 00:16:37,280 Speaker 1: make it more social, make it more competitive, or make 278 00:16:37,320 --> 00:16:42,760 Speaker 1: it more collaborative. Competition and collaboration are brilliant ways to 279 00:16:42,760 --> 00:16:48,000 Speaker 1: get motivated. Gamify it right. Set a number. If you 280 00:16:48,040 --> 00:16:52,080 Speaker 1: and your friends are collaborating about how many workouts can 281 00:16:52,120 --> 00:16:55,920 Speaker 1: we go to together this week? That's where you grab motivation. 282 00:16:56,080 --> 00:16:58,640 Speaker 1: A lot of us try and solve motivation as an 283 00:16:58,680 --> 00:17:02,200 Speaker 1: individual thing. Motivation is so much more of a collective thing. 284 00:17:02,240 --> 00:17:08,399 Speaker 1: I promise you Tip number five this actually transform my life. 285 00:17:09,160 --> 00:17:13,880 Speaker 1: Listen to this carefully. The most important thing is how 286 00:17:13,920 --> 00:17:18,719 Speaker 1: you feel after you do something. We overvalue what we 287 00:17:18,800 --> 00:17:24,160 Speaker 1: feel before something, and we undervalue what we feel after something. 288 00:17:24,240 --> 00:17:26,639 Speaker 1: I'll give you an example. If I don't feel like 289 00:17:26,720 --> 00:17:30,560 Speaker 1: working out before a workout, I will overvalue that and 290 00:17:30,600 --> 00:17:34,200 Speaker 1: listen to it. But if I feel good after a workout, 291 00:17:34,520 --> 00:17:38,280 Speaker 1: I will undervalue that and just move on. We have 292 00:17:38,359 --> 00:17:42,040 Speaker 1: to shift that narrative when something goes well. When you 293 00:17:42,119 --> 00:17:44,600 Speaker 1: complete something, not only do you want that green tick, 294 00:17:45,040 --> 00:17:47,520 Speaker 1: you want to write about it. You want to talk 295 00:17:47,560 --> 00:17:51,240 Speaker 1: about it, you want to share it. Right, make a 296 00:17:51,440 --> 00:17:55,919 Speaker 1: big deal about it. Be louder about your wins, because 297 00:17:55,920 --> 00:17:59,199 Speaker 1: we've all experienced this. When we lose, we cry for 298 00:17:59,240 --> 00:18:03,360 Speaker 1: a month, but when we win, we celebrate for a day. Right, 299 00:18:03,400 --> 00:18:05,480 Speaker 1: how many times have you realize this? Right? Let me 300 00:18:05,480 --> 00:18:09,480 Speaker 1: say that again. When we lose, we cry for a month. Right. 301 00:18:09,520 --> 00:18:12,600 Speaker 1: If something goes wrong, we'll complain for a month. We'll 302 00:18:13,200 --> 00:18:16,240 Speaker 1: you know, criticize for a month, we'll compare for a month. 303 00:18:16,320 --> 00:18:18,639 Speaker 1: But when something goes right, we go, ah, yeah, I 304 00:18:18,680 --> 00:18:21,440 Speaker 1: went to the gym three times this week. No big deal? Right, 305 00:18:21,720 --> 00:18:23,560 Speaker 1: We keep saying no big deal, But it is a 306 00:18:23,600 --> 00:18:25,159 Speaker 1: big deal. Make a big deal out of it. And 307 00:18:25,200 --> 00:18:27,920 Speaker 1: I'll tell you why. This isn't about ego, this isn't 308 00:18:27,920 --> 00:18:31,920 Speaker 1: about pride. The reason to make a big deal about 309 00:18:31,920 --> 00:18:35,399 Speaker 1: your wins and completion is you are convincing your brain 310 00:18:36,400 --> 00:18:38,679 Speaker 1: of this new narrative that I really like this, this 311 00:18:38,760 --> 00:18:42,240 Speaker 1: is really good for me. It makes me feel good. Right, 312 00:18:43,000 --> 00:18:47,320 Speaker 1: And in our modesty or our false humility, we make 313 00:18:47,359 --> 00:18:49,359 Speaker 1: it out like it's no big deal, which means our 314 00:18:49,359 --> 00:18:51,880 Speaker 1: brain goes, yeah, no, well, working out no big deal. 315 00:18:52,520 --> 00:18:54,840 Speaker 1: But guess what, eating that type of ice cream feels 316 00:18:54,880 --> 00:18:59,639 Speaker 1: really really good. So reward yourself. Find a way to 317 00:18:59,680 --> 00:19:01,920 Speaker 1: reward yourself. And one of the best ways of rewarding 318 00:19:01,960 --> 00:19:05,080 Speaker 1: yourself is telling someone who cares about you, this amazing 319 00:19:05,119 --> 00:19:08,360 Speaker 1: achievement you made this week. A reward isn't a physical thing, 320 00:19:08,400 --> 00:19:12,960 Speaker 1: it's not a food. It's actually sharing how you won, 321 00:19:13,160 --> 00:19:16,560 Speaker 1: what you did, expressing how you broke through it, because 322 00:19:16,600 --> 00:19:20,560 Speaker 1: that gives you more motivation. In fact, a recent study 323 00:19:20,560 --> 00:19:24,360 Speaker 1: found that immediate rewards you give yourself, especially in the 324 00:19:24,359 --> 00:19:28,119 Speaker 1: first stages of changing your behavior while it's becoming a habit, 325 00:19:28,560 --> 00:19:33,760 Speaker 1: can boost intrinsic motivation more than delayed rewards. In the study, 326 00:19:33,760 --> 00:19:36,240 Speaker 1: when people were asked to complete a task, there was 327 00:19:36,280 --> 00:19:40,640 Speaker 1: a twenty percent increase in motivation amongst those participants who 328 00:19:40,720 --> 00:19:44,240 Speaker 1: received an immediate bonus compared to those who receive nothing. 329 00:19:44,400 --> 00:19:46,320 Speaker 1: And that is why it's so important that as soon 330 00:19:46,359 --> 00:19:49,040 Speaker 1: as you finish an activity that you're proud of, something 331 00:19:49,040 --> 00:19:51,600 Speaker 1: you are struggling to do, calt someone up tell them 332 00:19:51,600 --> 00:19:54,000 Speaker 1: about it. It's not about ego, it's not about showing off. 333 00:19:54,040 --> 00:19:58,320 Speaker 1: It's not about pride. It's about convincing and reframing your 334 00:19:58,480 --> 00:20:02,520 Speaker 1: cognitive ability to see it as a positive, to see 335 00:20:02,560 --> 00:20:07,040 Speaker 1: it as powerful. Step number six. One of the ways 336 00:20:07,080 --> 00:20:09,120 Speaker 1: for me, one of the reasons why I lose motivation 337 00:20:09,280 --> 00:20:12,120 Speaker 1: sometimes is because I feel like I'm not achieving anything. 338 00:20:12,800 --> 00:20:15,800 Speaker 1: It's almost like I did the laundry, I did the groceries, 339 00:20:15,880 --> 00:20:18,240 Speaker 1: I did the dishes, I got lots of stuff done, 340 00:20:18,520 --> 00:20:20,640 Speaker 1: but I didn't do the one thing I wanted to do. 341 00:20:21,640 --> 00:20:24,040 Speaker 1: I uncovered this a few years ago, and it totally 342 00:20:24,200 --> 00:20:31,080 Speaker 1: totally transformed my life. I call it effective versus efficient days. 343 00:20:31,640 --> 00:20:34,400 Speaker 1: Certain days in my life are efficient. It means I've 344 00:20:34,400 --> 00:20:37,959 Speaker 1: got lots of stuff done, lots of small things, the groceries, 345 00:20:38,000 --> 00:20:42,120 Speaker 1: the dishes, my accounting, right, whatever, it is, all the stuff, 346 00:20:42,520 --> 00:20:45,720 Speaker 1: all their efficiency stuff. And then there are some days 347 00:20:45,720 --> 00:20:48,520 Speaker 1: that are effective where I maybe only got one thing done, 348 00:20:48,920 --> 00:20:51,000 Speaker 1: or an effective week where I only achieved one thing, 349 00:20:51,000 --> 00:20:53,639 Speaker 1: but it's really big for me. And sometimes what I 350 00:20:53,680 --> 00:20:56,760 Speaker 1: find is we end up filling our life with lots 351 00:20:56,800 --> 00:21:00,399 Speaker 1: of efficient days, but we don't have many effective weeks 352 00:21:00,480 --> 00:21:03,359 Speaker 1: or months, And it's the effective weeks that make us 353 00:21:03,359 --> 00:21:06,119 Speaker 1: feel motivated. Right, you have a big breakthrough, you have 354 00:21:06,200 --> 00:21:09,720 Speaker 1: a creative outburst, you have an expression that brings you 355 00:21:09,760 --> 00:21:13,359 Speaker 1: to life. I want you to plan to have an 356 00:21:13,400 --> 00:21:16,720 Speaker 1: effective day or an effective week where you're focused on 357 00:21:16,800 --> 00:21:19,720 Speaker 1: the hardest thing, the most important thing, the thing that 358 00:21:19,760 --> 00:21:21,760 Speaker 1: you keep putting off. Right. I have a friend who's 359 00:21:22,000 --> 00:21:24,760 Speaker 1: always putting off the hard stuff and keeps focusing on 360 00:21:24,800 --> 00:21:27,159 Speaker 1: the easy stuff. But it's the hard stuff that's going 361 00:21:27,240 --> 00:21:30,119 Speaker 1: to bring motivation. And in order to do this, you 362 00:21:30,119 --> 00:21:34,520 Speaker 1: have to sign a contract with yourself. Signing a contract 363 00:21:34,600 --> 00:21:41,560 Speaker 1: with yourself is a brilliant way to make yourself feel committed. Right, 364 00:21:41,560 --> 00:21:46,560 Speaker 1: It's the act of commitment, the act of intention. In Sanskrit, 365 00:21:46,720 --> 00:21:52,240 Speaker 1: it's called sun kulpa san ka lpa that there has 366 00:21:52,280 --> 00:21:55,560 Speaker 1: to be a contract, a commitment with oneself and intention 367 00:21:55,840 --> 00:22:00,520 Speaker 1: with oneself. When we're serious about something, we have a contract. Right, 368 00:22:00,520 --> 00:22:02,720 Speaker 1: when we're not serious about something, we don't have a contract. 369 00:22:03,480 --> 00:22:08,639 Speaker 1: Keeping a contract to yourself, a commitment to yourself is 370 00:22:08,680 --> 00:22:13,119 Speaker 1: a really powerful step. Now, this next one's huge because 371 00:22:13,160 --> 00:22:15,840 Speaker 1: I find that a lot of our wellness habits are 372 00:22:15,880 --> 00:22:18,399 Speaker 1: connected to this one. So if you had working out, 373 00:22:18,960 --> 00:22:24,199 Speaker 1: changing your food patterns connected to what you want to 374 00:22:24,200 --> 00:22:27,920 Speaker 1: stay motivated around. I was looking at the top five 375 00:22:27,960 --> 00:22:32,919 Speaker 1: New Years resolutions improving fitness, improving finances, improving mental health, 376 00:22:33,200 --> 00:22:36,239 Speaker 1: losing weight, and improving diet. I'm going to share with 377 00:22:36,280 --> 00:22:40,960 Speaker 1: you one that affects all of those. There one habit 378 00:22:41,040 --> 00:22:45,200 Speaker 1: that affects every single one of those. Can you guess 379 00:22:45,200 --> 00:22:49,119 Speaker 1: what it is? Sleep? A recent study shows that a 380 00:22:49,160 --> 00:22:53,360 Speaker 1: reduction in sleep of thirty three percent led to increased 381 00:22:53,480 --> 00:22:57,000 Speaker 1: hunger and food cravings the next day in study participants. 382 00:22:57,840 --> 00:23:02,840 Speaker 1: The researchers suggested that sleep deptation activates food related reward 383 00:23:02,880 --> 00:23:07,199 Speaker 1: regions in the brain, leading to more hunger. Lack of 384 00:23:07,240 --> 00:23:09,600 Speaker 1: sleep can cause an increase in the production of the 385 00:23:09,680 --> 00:23:14,080 Speaker 1: hunger hormone and a decrease in the appetite suppressing hormone leptin. 386 00:23:14,920 --> 00:23:18,440 Speaker 1: So so much of our fitness and our wellness is 387 00:23:18,480 --> 00:23:20,320 Speaker 1: based on the quality of our sleep. So if you're 388 00:23:20,359 --> 00:23:23,240 Speaker 1: trying to say, Jay, you know I'm struggling with motivation. 389 00:23:23,520 --> 00:23:25,080 Speaker 1: I don't know how to find it again? Where do 390 00:23:25,160 --> 00:23:30,560 Speaker 1: I start? Start with your sleep? Getting quality sleep will 391 00:23:30,720 --> 00:23:34,840 Speaker 1: naturally positively impact every other habit, your workouts, You'll have 392 00:23:34,880 --> 00:23:37,600 Speaker 1: more energy, your foods, you will have the right amount 393 00:23:37,640 --> 00:23:41,719 Speaker 1: of craving. Your mental health, of course, will greatly improve 394 00:23:41,800 --> 00:23:44,960 Speaker 1: through quality sleep. Sleep is the one to start with. 395 00:23:45,000 --> 00:23:48,600 Speaker 1: If you've been struggling for motivation, start with changing your sleep. 396 00:23:48,800 --> 00:23:51,000 Speaker 1: A lot of us are trying to change everything else, right, 397 00:23:51,000 --> 00:23:53,800 Speaker 1: We're trying to change all the harder stuff, which if 398 00:23:53,840 --> 00:23:57,360 Speaker 1: sleep doesn't shift as a foundation, it's much harder. I'm 399 00:23:57,359 --> 00:23:59,520 Speaker 1: not saying it's not possible, it can just be a 400 00:23:59,560 --> 00:24:01,879 Speaker 1: lot harder. And I want to end with this last 401 00:24:02,440 --> 00:24:06,560 Speaker 1: scientifically proven method to boost your motivation, especially when it's hard. 402 00:24:07,720 --> 00:24:09,840 Speaker 1: Is a lot of us feel like we have to 403 00:24:09,880 --> 00:24:11,600 Speaker 1: work out for an hour a day, we have to 404 00:24:11,640 --> 00:24:14,159 Speaker 1: meditate for twenty minutes twice a day, we have to 405 00:24:14,640 --> 00:24:16,280 Speaker 1: journal for half an hour a day, and all of 406 00:24:16,280 --> 00:24:19,000 Speaker 1: a sudden, you're looking at a morning routine of three hours. Now, 407 00:24:20,240 --> 00:24:23,359 Speaker 1: majority of us can't do that, right, That's just not realistic. 408 00:24:23,920 --> 00:24:27,360 Speaker 1: It's not possible for most of us. So I want 409 00:24:27,359 --> 00:24:32,520 Speaker 1: to give you a twenty minute routine ten seven three 410 00:24:33,040 --> 00:24:38,800 Speaker 1: ten minute workout, seven minute meditation, three minutes journaling ten 411 00:24:39,080 --> 00:24:43,760 Speaker 1: seven to three ten minutes workout, seven minute meditation, three 412 00:24:43,800 --> 00:24:47,440 Speaker 1: minutes of journaling, study show and I know what you're thinking. 413 00:24:47,520 --> 00:24:49,639 Speaker 1: You're thinking, Jay, a ten minute workout is going to 414 00:24:49,720 --> 00:24:51,760 Speaker 1: do nothing. What am I going to achieve in a 415 00:24:51,760 --> 00:24:54,680 Speaker 1: ten minute workout? Seven minute meditation, three minutes journal? We'll 416 00:24:54,720 --> 00:24:57,880 Speaker 1: listen to This study show that exercising for just ten 417 00:24:57,920 --> 00:25:02,399 Speaker 1: minutes can boost your physical fitness, energy, and mood. In fact, 418 00:25:02,400 --> 00:25:05,760 Speaker 1: there's a lot of research to suggest short workouts. A 419 00:25:05,800 --> 00:25:08,920 Speaker 1: recent study found that taking an eleven minute daily walk 420 00:25:09,200 --> 00:25:13,520 Speaker 1: can reduce your risk of disease and early death. Another 421 00:25:13,600 --> 00:25:17,919 Speaker 1: recent study showed that exercise snacks short bouts of exercise, 422 00:25:18,160 --> 00:25:21,200 Speaker 1: not things you can eat. By the way, exercise snacks 423 00:25:21,240 --> 00:25:23,280 Speaker 1: as in a break or a snack of an exercise, 424 00:25:23,720 --> 00:25:26,359 Speaker 1: can be an effective way to boost your fitness level. 425 00:25:27,000 --> 00:25:30,119 Speaker 1: One study showed that a ten minute burst of activity 426 00:25:30,440 --> 00:25:33,639 Speaker 1: can boost your brain power, and another study found that 427 00:25:33,680 --> 00:25:36,159 Speaker 1: those who exercised for ten minutes with one minute of 428 00:25:36,240 --> 00:25:41,280 Speaker 1: high intensity intervals saw the same improvement in insulin sensitivity 429 00:25:41,680 --> 00:25:46,200 Speaker 1: and other markers of cardiometabolic health as those who exercised 430 00:25:46,240 --> 00:25:50,400 Speaker 1: at a moderate pace for forty five minutes straight. Ten 431 00:25:50,440 --> 00:25:54,520 Speaker 1: minutes exercise with one minute of high intensity intervals is 432 00:25:54,520 --> 00:25:56,560 Speaker 1: having the same impact at forty five minutes of a 433 00:25:56,600 --> 00:26:00,760 Speaker 1: moderate pace it's incredible. Please do not underestimate the principal 434 00:26:00,840 --> 00:26:04,560 Speaker 1: ten seven to three ten minute workout, seven minutes of meditation, 435 00:26:05,080 --> 00:26:08,040 Speaker 1: three minutes of journaling. That is a twenty minute morning 436 00:26:08,160 --> 00:26:11,679 Speaker 1: routine to get your motivation back. I'm not telling you 437 00:26:11,720 --> 00:26:13,600 Speaker 1: to not only work out for ten minutes. I'm saying 438 00:26:13,640 --> 00:26:16,360 Speaker 1: that this is what's needed when you're struggling with motivation 439 00:26:16,800 --> 00:26:18,520 Speaker 1: and you're thinking, I can't get to the gym for 440 00:26:18,560 --> 00:26:21,600 Speaker 1: an hour, I can't meditate for twenty minutes, I can't 441 00:26:21,680 --> 00:26:26,840 Speaker 1: journal for half an hour. Ten seven three, this is 442 00:26:26,920 --> 00:26:29,359 Speaker 1: the episode that's going to boost your motivation get you 443 00:26:29,480 --> 00:26:31,720 Speaker 1: back on track. All I want you to do is 444 00:26:31,760 --> 00:26:34,760 Speaker 1: figure out which one of these steps is the one 445 00:26:34,800 --> 00:26:37,119 Speaker 1: that's going to get you back on there. And I 446 00:26:37,160 --> 00:26:39,080 Speaker 1: know it's early on in the year, but I wanted 447 00:26:39,080 --> 00:26:42,160 Speaker 1: to give you this insight now so that you can 448 00:26:42,520 --> 00:26:45,720 Speaker 1: be prepared because eighty percent of people are going to 449 00:26:45,800 --> 00:26:47,480 Speaker 1: drop off by the end of January. I told you 450 00:26:47,480 --> 00:26:49,760 Speaker 1: that last time, and I don't want you to be 451 00:26:49,800 --> 00:26:52,000 Speaker 1: one of those people. I want you to be one 452 00:26:52,000 --> 00:26:56,040 Speaker 1: of the twenty percent that breaks through and actually exceeds 453 00:26:56,040 --> 00:26:59,280 Speaker 1: your expectations. And together we're going to do that on 454 00:26:59,280 --> 00:27:02,520 Speaker 1: on Purpose. Thanks for joining me for this weekly workshop. 455 00:27:02,920 --> 00:27:06,240 Speaker 1: I will see you again at the next episode. Makes 456 00:27:06,320 --> 00:27:09,919 Speaker 1: you subscribe, makes you download the latest episode. It doesn't 457 00:27:09,960 --> 00:27:13,640 Speaker 1: auto download anymore. Make sure that you follow and leave 458 00:27:13,680 --> 00:27:16,919 Speaker 1: a review. I'll see you very soon. Thanks for joining 459 00:27:16,960 --> 00:27:21,680 Speaker 1: on Purpose, Wishing you a happier, healthier, and more healed. 460 00:27:22,080 --> 00:27:25,919 Speaker 1: Twenty twenty four. If you love this episode, you'll enjoy 461 00:27:26,000 --> 00:27:30,399 Speaker 1: my interview with doctor Julie Smith on unblocking negative emotions 462 00:27:30,680 --> 00:27:33,760 Speaker 1: and how to embrace difficult feelings. You've just got to 463 00:27:33,760 --> 00:27:36,280 Speaker 1: be motivated every day, and if you're not, then what 464 00:27:36,280 --> 00:27:40,000 Speaker 1: are you doing? And actually humans don't work that way. Motivation. 465 00:27:40,280 --> 00:27:42,240 Speaker 1: You have to treat it like any other emotion. Some 466 00:27:42,359 --> 00:27:43,919 Speaker 1: days it will be there, some days it won't