Speaker 1: The most important thing is how you feel after you
Speaker 1: do something. We overvalue what we feel before something, and
Speaker 1: we undervalue what we feel after something. If I don't
Speaker 1: feel like working out before a workout, I will overvalue
Speaker 1: that and listen to it. But if I feel good
Speaker 1: after a workout, I will undervalue that and just move on.
Speaker 1: The number one health and wellness podcast, Jay Shed Hey, everyone,
Speaker 1: welcome back to On Purpose. I am so grateful that
Speaker 1: you're back to listen, learn and grow, and it has
Speaker 1: been an incredible year so far. We've had Dan Buttner,
Speaker 1: the expert behind the Blue Zones. If you didn't catch
Speaker 1: the Netflix documentary, make sure you listen to the episode.
Speaker 1: If you did watch the documentary, listen to the episode
Speaker 1: as well. It will blow your mind as to how
Speaker 1: people in the Blue Zones live till over a hundred
Speaker 1: of the habits, the practices, the diets. It is really
Speaker 1: really fantastic information. We've also had the one and only
Speaker 1: Michelle Obama on the podcast. Thank you for all the love,
Speaker 1: all the reviews, all the posts and stories about that episode.
Speaker 1: And I'm so glad that you loved my goal setting
Speaker 1: method As my weekly workshop, Today's weekly workshop is for
Speaker 1: all of you who already know that it's going to
Speaker 1: be hard to maintain motivation this year. Maybe you've already
Speaker 1: slipped up. Maybe you've already tripped up, Maybe you haven't,
Speaker 1: but you've got close, and you know that feeling. You've
Speaker 1: started to recognize that there is always a challenge, that
Speaker 1: there's always something, some resistance, that you're trying to make
Speaker 1: sure it doesn't get the better of you. How many
Speaker 1: of you have already been challenged, how many of you
Speaker 1: have been pushed? How many of you been under pressure
Speaker 1: to break your goal, to move away, to lose motivation.
Speaker 1: Now here's the thing. This episode is for you. Whether
Speaker 1: you've stayed on track so far or whether you've fallen off,
Speaker 1: This episode is for you. If you want to stay
Speaker 1: on track, this is going to give you these scientifically
Speaker 1: proven methods to boost your motivation and stay motivated. And
Speaker 1: if you're someone who's fallen off or scared you're about to,
Speaker 1: this is going to be the episode that's going to
Speaker 1: get you back up there, back on track. This year
Speaker 1: is all about making sure that we have you on track,
Speaker 1: on purpose for as long as you want to be,
Speaker 1: however you want to be at the same time as
Speaker 1: giving you the space to rest, recover, and rejuvenate. Now
Speaker 1: I'm going to be giving you a lot of great
Speaker 1: tips today, so make sure that you take screenshots. Make
Speaker 1: sure that you take notes if you are able to,
Speaker 1: if you're walking, or you're at the gym, or you're cooking.
Speaker 1: Thank you so much for choosing on purpose. If you're driving,
Speaker 1: to step number one. To stay motivated, especially when it
Speaker 1: feels like you're running out something known as cognitive restructuring.
Speaker 1: This is a technique that's often used in both coaching
Speaker 1: and therapy, and there are four stages of cognitive restructuring.
Speaker 1: You have awareness, reappraisal, adoption, and evaluation. I'll repeat those.
Speaker 1: The four stages of cognitive restructuring are awareness, reappraisal, adoption,
Speaker 1: and evaluation. Now, let me walk you through when you
Speaker 1: would use this. Imagine you started the years saying I'm
Speaker 1: going to go to the gym five days a week,
Speaker 1: or maybe you've promised to yourself that you won't be
Speaker 1: eating sugar retreats in the evening, whatever commitment, whatever goal
Speaker 1: that you've made for yourself, whatever resolution that you've set.
Speaker 1: Now let's say it's been a stressful week, work piled
Speaker 1: up maybe you had a slight conflict with your partner.
Speaker 1: Maybe you and your friends aren't seeing eye to eye
Speaker 1: right now. Right there's some stress that's happened. Maybe there's
Speaker 1: some family thing going on right now, Right now, you're
Speaker 1: not in a long going jay, how do you know, Well,
Speaker 1: it's happening to all of us. You're not alone, right
Speaker 1: So something like that's come in and all of a sudden,
Speaker 1: you're sitting there and you're thinking to yourself, I don't
Speaker 1: know if I can be bothered to go to the
Speaker 1: gym tomorrow. You know what, I just feel like I
Speaker 1: need to have a tub of ice cream right now.
Speaker 1: Whatever it may be for you, You go and grab
Speaker 1: that tub of ice cream. You wake up the next morning,
Speaker 1: you miss going to the gym, You press snooze on
Speaker 1: the alarm clock, you miss the time that you were
Speaker 1: meant to get up, you're running late to work. What's
Speaker 1: the thought that goes through your head? I messed up.
Speaker 1: I wish I didn't eat ice cream. I wish I
Speaker 1: didn't miss my workout. I've fallen off. That's it, it's
Speaker 1: all over. I've already messed it up. I failed. I'm
Speaker 1: gonna have to wait till next month, have to wait
Speaker 1: till next year. Right, we have all these really irrational thoughts,
Speaker 1: and I'm sure you've had some of these before, or
Speaker 1: maybe you're having them right now where you're saying, it's
Speaker 1: only the second week and I've already fallen off. Right,
Speaker 1: I've already found it difficult. I've already broken my promise
Speaker 1: to myself. This is where cognitive restructuring comes in. So
Speaker 1: what usually happens to us is that idea perpetuates, that
Speaker 1: idea persists, and then that idea becomes our reality, a
Speaker 1: messed up. There's no point anymore. I've fallen off, I've
Speaker 1: broken it, and then we start that new pattern eating
Speaker 1: ice cream, missing your workout, missing the alarm, for example.
Speaker 1: In cognitive restructuring, we first become aware of that dialogue
Speaker 1: and how that dialogue has changed. We do a reappraisal,
Speaker 1: we look at it, we evaluate it, we try and
Speaker 1: understand where it's coming from, and we actually decide and
Speaker 1: say to ourselves, actually, I'm going to choose a different
Speaker 1: thought process. I needed that ice from that night, I
Speaker 1: needed to miss a workout, I needed some time for recovery.
Speaker 1: I'm going to be so excited and enthusiastic to get
Speaker 1: back on tomorrow because I had a well deserved break.
Speaker 1: You're not telling yourself that you made the right decision.
Speaker 1: Everything's perfect, everything's wonderful. What you're saying is you're trying
Speaker 1: to frame or reframe the situation that you went through
Speaker 1: in a way that makes it a healthier belief. Believing
Speaker 1: that you have messed up and failed is not going
Speaker 1: to get you back on track, but restructuring and reframing
Speaker 1: it as a recognition of Hey, I was stressed. I
Speaker 1: recognized that because I was stressed, I needed different things.
Speaker 1: But now I'm really excited to get back on And
Speaker 1: I often say this to people that you have to
Speaker 1: program your mind the night before. Right, you set your
Speaker 1: alarm the night before so that it rings the next morning.
Speaker 1: We have to code our brain. We have to reframe
Speaker 1: our cognitive structure the night before so that we wake
Speaker 1: up with that code. It's literally like coding. You're coding
Speaker 1: your mind to say I will wake up tomorrow morning
Speaker 1: feeling refreshed, calm, and energized. Coding our mind saying I
Speaker 1: will be excited to work out, to choose healthy foods,
Speaker 1: whatever it is for you. Right, So, I want you
Speaker 1: to give that a go. And the best way to
Speaker 1: do this is by journaling. Now you can voice journal,
Speaker 1: audio journal, or write journal, whichever one works for you.
Speaker 1: But it's so powerful. Try it out now. The second principle,
Speaker 1: second step that I want to share with you is
Speaker 1: less of a science one but more of a psychology
Speaker 1: call one. Follow all the right accounts, link to your goal,
Speaker 1: and like all their posts. I want you to come
Speaker 1: up with a list of ten accounts to do with
Speaker 1: what you're trying to build. Are you trying to build
Speaker 1: a stronger mindset? Are you trying to build a stronger body?
Speaker 1: Are you trying to build a stronger emotional connection? I
Speaker 1: want you to find the top ten social media pages. Now,
Speaker 1: a lot of people will say, don't use social media,
Speaker 1: get off social media. Now, we all know, A. That's
Speaker 1: really hard. B. It can be extremely challenging to live
Speaker 1: your year like that. But here's a way we can
Speaker 1: actually use social media to our advantage. Find those pages
Speaker 1: on TikTok or Instagram, whatever you use, turning it on
Speaker 1: its head, and I want you to like the most
Speaker 1: recent posts, and I want you to comment on the
Speaker 1: recent posts. Here's what that's going to do. That's going
Speaker 1: to tell the algorithm to show more of those posts
Speaker 1: to you. Now, every time you're on social media, you're
Speaker 1: going to more mindset advice, You're going to get more
Speaker 1: health and wellness advice, You're going to get more advice
Speaker 1: on whatever it is that you're trying to build. Maybe
Speaker 1: it's creativity. I do this all the time, and I
Speaker 1: find then that whenever I go on to social media,
Speaker 1: even if I go on to scroll, or if I'm
Speaker 1: going to see your comments and reply or whatever it
Speaker 1: may be, I start to see the things I really
Speaker 1: want to see. But it takes the act of saying,
Speaker 1: what are the ten accounts, what are the last three posts?
Speaker 1: Let me like and comment on them as well. Right,
Speaker 1: So ten accounts, three posts to like and comment on.
Speaker 1: If you do that simple act, you will start to
Speaker 1: see the algorithm show you more of that type of content.
Speaker 1: And this is really important because we've heard that famous
Speaker 1: saying so many times that you become the average of
Speaker 1: the five people you spend the most time with, And
Speaker 1: I would argue you become the average of the five
Speaker 1: accounts you spend the most time on. And so our
Speaker 1: lives have expanded away from individual people to the accounts
Speaker 1: the pages that we follow, and so I want you
Speaker 1: to do that consciously because chances are unless you've promised
Speaker 1: yourself to be of social media, which is amazing if
Speaker 1: you have, but if you're still using social media, this
Speaker 1: is a great way of actually using it to your advantage. Now,
Speaker 1: number three is something that a lot of you may do,
Speaker 1: but some of us don't appreciate just how powerful it
Speaker 1: can actually be. When you're trying to do something three
Speaker 1: times a week, five days a week. Maybe you're doing
Speaker 1: something seven days a week. Maybe you've seen this in
Speaker 1: the movies, maybe you've seen your friend do it. It
Speaker 1: is so important to tick off the day. Some people
Speaker 1: cross it off as a ticket off. Crosses make you
Speaker 1: feel like something bad. Right, We've been programmed to believe
Speaker 1: that a cross is negative. Right, when you get across
Speaker 1: on a test, it's the wrong answer. Put a tick
Speaker 1: every single day. It sounds like a really small, minor thing,
Speaker 1: but the simple act of putting a tick on a
Speaker 1: day when you've completed something, it gives you that sense.
Speaker 1: Now we've been programmed like this. Right when you were young,
Speaker 1: you'd get a gold star. We don't have that anymore.
Speaker 1: So if we just say yeah, I went to the
Speaker 1: gym today, cool, it doesn't give us that sense of completion.
Speaker 1: Completion is a really important metric to be measured. See,
Speaker 1: we only measure success, right, we only measure the result.
Speaker 1: But completion is so so valuable to recognize, and the
Speaker 1: only person that knows you completed it is you. Like
Speaker 1: someone may see a difference in your appearance, someone may
Speaker 1: notice a difference in how you're living your life, but
Speaker 1: you know when you completed something, and it's what you
Speaker 1: completed that leads to the result that you deeply desire.
Speaker 1: So I really want you to keep a calendar and
Speaker 1: physically take it off, not on your phone. I want
Speaker 1: you to have the physical calendar where when you've been
Speaker 1: to the gym three times a week, that day you
Speaker 1: finish your put a tick on that day, put a
Speaker 1: tick on the next day, and keep it in front
Speaker 1: of you. Because every time you see more and more
Speaker 1: ticks on that day, guess what, it will motivate you.
Speaker 1: Even if you missed one and you have two ticks
Speaker 1: that week, that's still going to motivate you the next time.
Speaker 1: The more you put crosses, the more you don't have
Speaker 1: this visible you start going, oh, I missed the last
Speaker 1: two days, so it doesn't matter about today. Whereas when
Speaker 1: you look at it and you went, oh, my gosh,
Speaker 1: two days ago, I actually went and guess what, I
Speaker 1: went three days in a row before that. That's motivating, right,
Speaker 1: That's why we do it. This isn't about accounting, right,
Speaker 1: It's not just keeping keeping account it's actually psychologically proven
Speaker 1: that that feeling of I've done it, you know, looking
Speaker 1: at the month and saying, Wow, this month, I actually
Speaker 1: went fifteen times, rather than oh, this month, I think
Speaker 1: I missed a lot of sessions. Right. No, it's that
Speaker 1: difference in cognitive restructuring. The most healthiest, wealthiest, and wisest
Speaker 1: people are looking at the other side. This isn't just
Speaker 1: half class fall. It's actually taking a moment to acknowledge
Speaker 1: and recognize the number of days you've completed. If you
Speaker 1: look at all the apps you use, they all use
Speaker 1: this as gamification. It will tell you that you've worked
Speaker 1: out three days in a row. It will tell you
Speaker 1: that you have completed this mindfulness practice seven days in
Speaker 1: a row, whatever it may be. Because we know or
Speaker 1: the apps know that, psychologically, you feel more motivated. Please please,
Speaker 1: please do this physically, get out of calendar, print it
Speaker 1: out for the month, buy one of your favorite ones, right,
Speaker 1: and put a tick, a green, a big green tick
Speaker 1: on each one. You deserve it. This is about valuing yourself,
Speaker 1: valuing the commitment you've made, and valuing the completion and
Speaker 1: the process as much as you value the result, because otherwise,
Speaker 1: if we keep waiting for the result to value ourselves
Speaker 1: will stop the process. And that's what happens to ninety
Speaker 1: nine percent of people. We're waiting so much for the
Speaker 1: result that we lose faith in the process. Right, We're
Speaker 1: yearning so badly for the result that we lose faith
Speaker 1: in the process. Now, number four, this is the biggest
Speaker 1: one that has made a huge difference in my life.
Speaker 1: Every time you lose motivation. Here are the three people
Speaker 1: you need in your life. You need one person to
Speaker 1: call when you fall off. That's the person you complain to,
Speaker 1: you vent to, you share your struggle with. You need
Speaker 1: one person to call who helps you get back on.
Speaker 1: You need that one person who's going to push you
Speaker 1: and challenge you. Right, the first one person might be caring,
Speaker 1: the second one's going to challenge you. And then the
Speaker 1: third person you need is the person you do it with.
Speaker 1: Because guess what, when we want motivation, we have to
Speaker 1: make motivation social. If your motivation is only based on
Speaker 1: your own mind, it may let you down. But when
Speaker 1: your motivation is based on it being more social, competitive,
Speaker 1: or collaborative, amazing things are possible. I have a friend
Speaker 1: where we defined our three values of our friendship as
Speaker 1: being fitness, fun, and friendship. Right, we wanted everything we
Speaker 1: did all around to be based on fitness and fun,
Speaker 1: So we found being competitive and collaborative was a huge
Speaker 1: way of staying motivated towards our goals. So one person
Speaker 1: to call when you fall off, one person of quality
Speaker 1: who gets you back on, and then one person to
Speaker 1: actually do the activity with. These are the three most
Speaker 1: important people in your motivation circle. Think about it right now.
Speaker 1: Who's the person that you call when things are not
Speaker 1: going right. Who's the person that you call that you
Speaker 1: know is going to tell you the truth even if
Speaker 1: you don't want to hear it. That person's really important.
Speaker 1: Often we think the person that's important is just the
Speaker 1: person who's going to tell us what we want to hear.
Speaker 1: The person who tells you what you need to hear
Speaker 1: is as important, if not more important, than the person
Speaker 1: who tells you what you want to hear, and then
Speaker 1: the person who doesn't just hear you out but actually says, Yeah,
Speaker 1: let's do it, let's get on with it, let's build
Speaker 1: Those are the three key people. Remember if you're losing motivation,
Speaker 1: make it more social, make it more competitive, or make
Speaker 1: it more collaborative. Competition and collaboration are brilliant ways to
Speaker 1: get motivated. Gamify it right. Set a number. If you
Speaker 1: and your friends are collaborating about how many workouts can
Speaker 1: we go to together this week? That's where you grab motivation.
Speaker 1: A lot of us try and solve motivation as an
Speaker 1: individual thing. Motivation is so much more of a collective thing.
Speaker 1: I promise you Tip number five this actually transform my life.
Speaker 1: Listen to this carefully. The most important thing is how
Speaker 1: you feel after you do something. We overvalue what we
Speaker 1: feel before something, and we undervalue what we feel after something.
Speaker 1: I'll give you an example. If I don't feel like
Speaker 1: working out before a workout, I will overvalue that and
Speaker 1: listen to it. But if I feel good after a workout,
Speaker 1: I will undervalue that and just move on. We have
Speaker 1: to shift that narrative when something goes well. When you
Speaker 1: complete something, not only do you want that green tick,
Speaker 1: you want to write about it. You want to talk
Speaker 1: about it, you want to share it. Right, make a
Speaker 1: big deal about it. Be louder about your wins, because
Speaker 1: we've all experienced this. When we lose, we cry for
Speaker 1: a month, but when we win, we celebrate for a day. Right,
Speaker 1: how many times have you realize this? Right? Let me
Speaker 1: say that again. When we lose, we cry for a month. Right.
Speaker 1: If something goes wrong, we'll complain for a month. We'll
Speaker 1: you know, criticize for a month, we'll compare for a month.
Speaker 1: But when something goes right, we go, ah, yeah, I
Speaker 1: went to the gym three times this week. No big deal? Right,
Speaker 1: We keep saying no big deal, But it is a
Speaker 1: big deal. Make a big deal out of it. And
Speaker 1: I'll tell you why. This isn't about ego, this isn't
Speaker 1: about pride. The reason to make a big deal about
Speaker 1: your wins and completion is you are convincing your brain
Speaker 1: of this new narrative that I really like this, this
Speaker 1: is really good for me. It makes me feel good. Right,
Speaker 1: And in our modesty or our false humility, we make
Speaker 1: it out like it's no big deal, which means our
Speaker 1: brain goes, yeah, no, well, working out no big deal.
Speaker 1: But guess what, eating that type of ice cream feels
Speaker 1: really really good. So reward yourself. Find a way to
Speaker 1: reward yourself. And one of the best ways of rewarding
Speaker 1: yourself is telling someone who cares about you, this amazing
Speaker 1: achievement you made this week. A reward isn't a physical thing,
Speaker 1: it's not a food. It's actually sharing how you won,
Speaker 1: what you did, expressing how you broke through it, because
Speaker 1: that gives you more motivation. In fact, a recent study
Speaker 1: found that immediate rewards you give yourself, especially in the
Speaker 1: first stages of changing your behavior while it's becoming a habit,
Speaker 1: can boost intrinsic motivation more than delayed rewards. In the study,
Speaker 1: when people were asked to complete a task, there was
Speaker 1: a twenty percent increase in motivation amongst those participants who
Speaker 1: received an immediate bonus compared to those who receive nothing.
Speaker 1: And that is why it's so important that as soon
Speaker 1: as you finish an activity that you're proud of, something
Speaker 1: you are struggling to do, calt someone up tell them
Speaker 1: about it. It's not about ego, it's not about showing off.
Speaker 1: It's not about pride. It's about convincing and reframing your
Speaker 1: cognitive ability to see it as a positive, to see
Speaker 1: it as powerful. Step number six. One of the ways
Speaker 1: for me, one of the reasons why I lose motivation
Speaker 1: sometimes is because I feel like I'm not achieving anything.
Speaker 1: It's almost like I did the laundry, I did the groceries,
Speaker 1: I did the dishes, I got lots of stuff done,
Speaker 1: but I didn't do the one thing I wanted to do.
Speaker 1: I uncovered this a few years ago, and it totally
Speaker 1: totally transformed my life. I call it effective versus efficient days.
Speaker 1: Certain days in my life are efficient. It means I've
Speaker 1: got lots of stuff done, lots of small things, the groceries,
Speaker 1: the dishes, my accounting, right, whatever, it is, all the stuff,
Speaker 1: all their efficiency stuff. And then there are some days
Speaker 1: that are effective where I maybe only got one thing done,
Speaker 1: or an effective week where I only achieved one thing,
Speaker 1: but it's really big for me. And sometimes what I
Speaker 1: find is we end up filling our life with lots
Speaker 1: of efficient days, but we don't have many effective weeks
Speaker 1: or months, And it's the effective weeks that make us
Speaker 1: feel motivated. Right, you have a big breakthrough, you have
Speaker 1: a creative outburst, you have an expression that brings you
Speaker 1: to life. I want you to plan to have an
Speaker 1: effective day or an effective week where you're focused on
Speaker 1: the hardest thing, the most important thing, the thing that
Speaker 1: you keep putting off. Right. I have a friend who's
Speaker 1: always putting off the hard stuff and keeps focusing on
Speaker 1: the easy stuff. But it's the hard stuff that's going
Speaker 1: to bring motivation. And in order to do this, you
Speaker 1: have to sign a contract with yourself. Signing a contract
Speaker 1: with yourself is a brilliant way to make yourself feel committed. Right,
Speaker 1: It's the act of commitment, the act of intention. In Sanskrit,
Speaker 1: it's called sun kulpa san ka lpa that there has
Speaker 1: to be a contract, a commitment with oneself and intention
Speaker 1: with oneself. When we're serious about something, we have a contract. Right,
Speaker 1: when we're not serious about something, we don't have a contract.
Speaker 1: Keeping a contract to yourself, a commitment to yourself is
Speaker 1: a really powerful step. Now, this next one's huge because
Speaker 1: I find that a lot of our wellness habits are
Speaker 1: connected to this one. So if you had working out,
Speaker 1: changing your food patterns connected to what you want to
Speaker 1: stay motivated around. I was looking at the top five
Speaker 1: New Years resolutions improving fitness, improving finances, improving mental health,
Speaker 1: losing weight, and improving diet. I'm going to share with
Speaker 1: you one that affects all of those. There one habit
Speaker 1: that affects every single one of those. Can you guess
Speaker 1: what it is? Sleep? A recent study shows that a
Speaker 1: reduction in sleep of thirty three percent led to increased
Speaker 1: hunger and food cravings the next day in study participants.
Speaker 1: The researchers suggested that sleep deptation activates food related reward
Speaker 1: regions in the brain, leading to more hunger. Lack of
Speaker 1: sleep can cause an increase in the production of the
Speaker 1: hunger hormone and a decrease in the appetite suppressing hormone leptin.
Speaker 1: So so much of our fitness and our wellness is
Speaker 1: based on the quality of our sleep. So if you're
Speaker 1: trying to say, Jay, you know I'm struggling with motivation.
Speaker 1: I don't know how to find it again? Where do
Speaker 1: I start? Start with your sleep? Getting quality sleep will
Speaker 1: naturally positively impact every other habit, your workouts, You'll have
Speaker 1: more energy, your foods, you will have the right amount
Speaker 1: of craving. Your mental health, of course, will greatly improve
Speaker 1: through quality sleep. Sleep is the one to start with.
Speaker 1: If you've been struggling for motivation, start with changing your sleep.
Speaker 1: A lot of us are trying to change everything else, right,
Speaker 1: We're trying to change all the harder stuff, which if
Speaker 1: sleep doesn't shift as a foundation, it's much harder. I'm
Speaker 1: not saying it's not possible, it can just be a
Speaker 1: lot harder. And I want to end with this last
Speaker 1: scientifically proven method to boost your motivation, especially when it's hard.
Speaker 1: Is a lot of us feel like we have to
Speaker 1: work out for an hour a day, we have to
Speaker 1: meditate for twenty minutes twice a day, we have to
Speaker 1: journal for half an hour a day, and all of
Speaker 1: a sudden, you're looking at a morning routine of three hours. Now,
Speaker 1: majority of us can't do that, right, That's just not realistic.
Speaker 1: It's not possible for most of us. So I want
Speaker 1: to give you a twenty minute routine ten seven three
Speaker 1: ten minute workout, seven minute meditation, three minutes journaling ten
Speaker 1: seven to three ten minutes workout, seven minute meditation, three
Speaker 1: minutes of journaling, study show and I know what you're thinking.
Speaker 1: You're thinking, Jay, a ten minute workout is going to
Speaker 1: do nothing. What am I going to achieve in a
Speaker 1: ten minute workout? Seven minute meditation, three minutes journal? We'll
Speaker 1: listen to This study show that exercising for just ten
Speaker 1: minutes can boost your physical fitness, energy, and mood. In fact,
Speaker 1: there's a lot of research to suggest short workouts. A
Speaker 1: recent study found that taking an eleven minute daily walk
Speaker 1: can reduce your risk of disease and early death. Another
Speaker 1: recent study showed that exercise snacks short bouts of exercise,
Speaker 1: not things you can eat. By the way, exercise snacks
Speaker 1: as in a break or a snack of an exercise,
Speaker 1: can be an effective way to boost your fitness level.
Speaker 1: One study showed that a ten minute burst of activity
Speaker 1: can boost your brain power, and another study found that
Speaker 1: those who exercised for ten minutes with one minute of
Speaker 1: high intensity intervals saw the same improvement in insulin sensitivity
Speaker 1: and other markers of cardiometabolic health as those who exercised
Speaker 1: at a moderate pace for forty five minutes straight. Ten
Speaker 1: minutes exercise with one minute of high intensity intervals is
Speaker 1: having the same impact at forty five minutes of a
Speaker 1: moderate pace it's incredible. Please do not underestimate the principal
Speaker 1: ten seven to three ten minute workout, seven minutes of meditation,
Speaker 1: three minutes of journaling. That is a twenty minute morning
Speaker 1: routine to get your motivation back. I'm not telling you
Speaker 1: to not only work out for ten minutes. I'm saying
Speaker 1: that this is what's needed when you're struggling with motivation
Speaker 1: and you're thinking, I can't get to the gym for
Speaker 1: an hour, I can't meditate for twenty minutes, I can't
Speaker 1: journal for half an hour. Ten seven three, this is
Speaker 1: the episode that's going to boost your motivation get you
Speaker 1: back on track. All I want you to do is
Speaker 1: figure out which one of these steps is the one
Speaker 1: that's going to get you back on there. And I
Speaker 1: know it's early on in the year, but I wanted
Speaker 1: to give you this insight now so that you can
Speaker 1: be prepared because eighty percent of people are going to
Speaker 1: drop off by the end of January. I told you
Speaker 1: that last time, and I don't want you to be
Speaker 1: one of those people. I want you to be one
Speaker 1: of the twenty percent that breaks through and actually exceeds
Speaker 1: your expectations. And together we're going to do that on
Speaker 1: on Purpose. Thanks for joining me for this weekly workshop.
Speaker 1: I will see you again at the next episode. Makes
Speaker 1: you subscribe, makes you download the latest episode. It doesn't
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Speaker 1: a review. I'll see you very soon. Thanks for joining
Speaker 1: on Purpose, Wishing you a happier, healthier, and more healed.
Speaker 1: Twenty twenty four. If you love this episode, you'll enjoy
Speaker 1: my interview with doctor Julie Smith on unblocking negative emotions
Speaker 1: and how to embrace difficult feelings. You've just got to
Speaker 1: be motivated every day, and if you're not, then what
Speaker 1: are you doing? And actually humans don't work that way. Motivation.
Speaker 1: You have to treat it like any other emotion. Some
Speaker 1: days it will be there, some days it won't