WEBVTT - A signal, not a setback

0:00:03.000 --> 0:00:09.360
<v Speaker 1>Welcome to Before Breakfast, a production of iHeartRadio. Good Morning,

0:00:10.440 --> 0:00:16.200
<v Speaker 1>This is Laura. Welcome to the Before Breakfast podcast. Today's

0:00:16.239 --> 0:00:19.079
<v Speaker 1>tip is to view slip ups on the way toward

0:00:19.120 --> 0:00:24.360
<v Speaker 1>a goal as a signal, not a setback. When approached

0:00:24.360 --> 0:00:32.400
<v Speaker 1>with curiosity, these failures can give very useful information. So

0:00:32.479 --> 0:00:35.120
<v Speaker 1>a few weeks ago I welcomed Ruby Reula as a

0:00:35.159 --> 0:00:39.560
<v Speaker 1>guest to this show. Ruby is a screen time strategist

0:00:39.640 --> 0:00:42.720
<v Speaker 1>and she had all sorts of ideas for spending less

0:00:42.760 --> 0:00:46.960
<v Speaker 1>time on our phones. One of her key pillars is

0:00:46.960 --> 0:00:50.120
<v Speaker 1>that when you find yourself scrolling more or more frequently

0:00:50.159 --> 0:00:53.519
<v Speaker 1>than you mean to, you should view this as a signal,

0:00:54.080 --> 0:00:57.440
<v Speaker 1>not a setback. You don't need to decide that you

0:00:57.520 --> 0:00:59.920
<v Speaker 1>have failed and throw in the towel on it t

0:01:00.320 --> 0:01:04.600
<v Speaker 1>your goals. Instead, you can look at what happened and

0:01:04.680 --> 0:01:07.120
<v Speaker 1>figure out what you can from the sequence of events.

0:01:08.280 --> 0:01:11.520
<v Speaker 1>What led you to pick up your phone, why did

0:01:11.560 --> 0:01:15.080
<v Speaker 1>you start scrolling, What time of day was it, what

0:01:15.120 --> 0:01:18.840
<v Speaker 1>was happening, what was your mood? Where did you go first,

0:01:19.480 --> 0:01:23.679
<v Speaker 1>why did you stay? Knowing the answers to these questions,

0:01:23.680 --> 0:01:27.240
<v Speaker 1>that is interpreting the signal, can help you make smarter

0:01:27.400 --> 0:01:31.320
<v Speaker 1>choices for next time. If you tend to scroll endlessly

0:01:31.440 --> 0:01:34.880
<v Speaker 1>when you are bored, well you can figure out how

0:01:34.880 --> 0:01:38.000
<v Speaker 1>to put more interesting things in your lives so you

0:01:38.040 --> 0:01:42.200
<v Speaker 1>can spend less time on doing this. I think this

0:01:42.240 --> 0:01:45.520
<v Speaker 1>is a good approach to building any sort of habit

0:01:45.920 --> 0:01:49.680
<v Speaker 1>or achieving any sort of goal. A slip up is

0:01:49.760 --> 0:01:53.960
<v Speaker 1>not a failure. It is a signal, not a setback.

0:01:55.120 --> 0:01:59.640
<v Speaker 1>Something in your original approach might need tweaking to account

0:01:59.680 --> 0:02:03.120
<v Speaker 1>for life as it is, or for complications that you

0:02:03.240 --> 0:02:07.400
<v Speaker 1>might not have originally seen. For instance, maybe you're trying

0:02:07.440 --> 0:02:10.680
<v Speaker 1>to drink less coffee in the afternoon, but you find

0:02:10.680 --> 0:02:14.480
<v Speaker 1>yourself almost nodding off during a two pm meeting, so

0:02:14.520 --> 0:02:18.480
<v Speaker 1>you grab an espresso rather than brating yourself when you

0:02:18.480 --> 0:02:21.760
<v Speaker 1>are still wired at ten pm. You can analyze this situation.

0:02:22.520 --> 0:02:25.040
<v Speaker 1>How much are you sleeping at night? When are you

0:02:25.080 --> 0:02:28.239
<v Speaker 1>waking up, Why do you wake up at that time?

0:02:28.960 --> 0:02:32.320
<v Speaker 1>What does your morning caffeine intake look like? When do

0:02:32.400 --> 0:02:35.600
<v Speaker 1>you find yourself getting sleepy through the day? Is there

0:02:35.639 --> 0:02:38.440
<v Speaker 1>anything you can do to change that? Are there other

0:02:38.440 --> 0:02:41.400
<v Speaker 1>ways you can boost your energy? Or maybe there are

0:02:41.440 --> 0:02:44.760
<v Speaker 1>ways to make that two pm meeting less boring. I

0:02:44.800 --> 0:02:49.440
<v Speaker 1>don't know, but we can approach this with curiosity and

0:02:49.520 --> 0:02:54.359
<v Speaker 1>try to interpret the signal rather than viewing ourselves as terrible,

0:02:54.919 --> 0:02:59.960
<v Speaker 1>weak willed people. Building a sustainable habit is not about

0:03:00.200 --> 0:03:04.320
<v Speaker 1>never having any setbacks. It's about learning from these setbacks

0:03:04.320 --> 0:03:08.240
<v Speaker 1>so you can keep going even when life is what

0:03:08.280 --> 0:03:13.480
<v Speaker 1>it is. We often design our habits for perfect situations,

0:03:14.400 --> 0:03:19.880
<v Speaker 1>then get frustrated when these perfect situations don't continually exist.

0:03:20.960 --> 0:03:26.000
<v Speaker 1>But viewing setbacks as signals allows us to refine our

0:03:26.040 --> 0:03:32.480
<v Speaker 1>goals and figure out new ideas that might make success possible.

0:03:34.280 --> 0:03:39.400
<v Speaker 1>In the meantime, This is Laura. Thanks for listening, and

0:03:39.520 --> 0:03:49.520
<v Speaker 1>here's to making the most of our time. Thanks for

0:03:49.600 --> 0:03:54.360
<v Speaker 1>listening to Before Breakfast. If you've got questions, ideas, or feedback,

0:03:54.680 --> 0:04:03.760
<v Speaker 1>you can reach me at Laura at Laura vandercam dot com.

0:04:04.120 --> 0:04:08.160
<v Speaker 1>Before Breakfast is a production of iHeartMedia. For more podcasts

0:04:08.200 --> 0:04:12.800
<v Speaker 1>from iHeartMedia, please visit the iHeartRadio app, Apple Podcasts, or

0:04:12.800 --> 0:04:14.680
<v Speaker 1>wherever you listen to your favorite shows.