1 00:00:00,200 --> 00:00:02,440 Speaker 1: You ever feel like you're just getting through the day, 2 00:00:03,000 --> 00:00:05,720 Speaker 1: like you're checking things off but not really feeling anything. 3 00:00:06,720 --> 00:00:10,760 Speaker 1: I have definitely been there. I've been traveling, I've been working, 4 00:00:11,119 --> 00:00:15,360 Speaker 1: and it can feel like kind of numbing. Right. You 5 00:00:15,440 --> 00:00:19,439 Speaker 1: realize you're so busy being productive you're not actually present. 6 00:00:20,040 --> 00:00:22,760 Speaker 1: And I had this moment sitting alone at a restaurant 7 00:00:22,800 --> 00:00:25,400 Speaker 1: after a long day, and for the first time in weeks, 8 00:00:25,400 --> 00:00:29,160 Speaker 1: I slowed down, tasted the food, watch the people, took 9 00:00:29,160 --> 00:00:31,840 Speaker 1: a breath, and I thought, why don't I do this 10 00:00:31,840 --> 00:00:34,159 Speaker 1: more often? And why do I have to wait for 11 00:00:34,200 --> 00:00:36,720 Speaker 1: a moment like this to do it? So today's solo 12 00:00:36,840 --> 00:00:39,400 Speaker 1: is all about that, how to reconnect with your day, 13 00:00:39,520 --> 00:00:43,200 Speaker 1: your people, even your plate. Because you're not too busy 14 00:00:43,240 --> 00:00:47,000 Speaker 1: to feel connected, you just said, of practice, we all are. 15 00:00:47,720 --> 00:00:50,320 Speaker 1: So let's talk about the little shifts that bring you 16 00:00:50,360 --> 00:00:53,680 Speaker 1: back to yourself. The number one health and wellness podcast 17 00:00:54,040 --> 00:01:01,240 Speaker 1: Jay Sheety Jay Shetty Nay shet Hey, everyone, welcome back 18 00:01:01,240 --> 00:01:04,679 Speaker 1: to on Purpose. It's just Sheddy. Make sure you've subscribed 19 00:01:04,680 --> 00:01:07,120 Speaker 1: to this channel if you haven't already, so that you 20 00:01:07,280 --> 00:01:12,920 Speaker 1: never miss an episode. Today's conversation is all about how 21 00:01:13,080 --> 00:01:18,440 Speaker 1: to reconnect with your day, and how slowing down actually 22 00:01:18,520 --> 00:01:23,000 Speaker 1: makes life speed up, how slowing down actually makes life 23 00:01:23,080 --> 00:01:27,160 Speaker 1: more effective, and how slowing down allows you to move 24 00:01:27,319 --> 00:01:29,480 Speaker 1: as fast as you want. I think for a long 25 00:01:29,520 --> 00:01:32,320 Speaker 1: time we've told people, hey, if you have a busy, hectic, 26 00:01:32,480 --> 00:01:35,560 Speaker 1: crazy life, that's just the way it is. And then 27 00:01:35,600 --> 00:01:39,039 Speaker 1: we hope for a vacation where things slow and calm down. 28 00:01:39,640 --> 00:01:43,679 Speaker 1: But the reality is, if we can move slow to 29 00:01:43,800 --> 00:01:47,520 Speaker 1: move fast, it can change the way we think and live. 30 00:01:48,200 --> 00:01:52,120 Speaker 1: And here are seven science backsteps for a hectic day 31 00:01:52,560 --> 00:01:56,360 Speaker 1: and the habits that transform it for us. The reality 32 00:01:56,480 --> 00:02:02,960 Speaker 1: is we live in chaos. Person checks their phone fifty 33 00:02:03,080 --> 00:02:07,000 Speaker 1: eight times a day, spends one hour five minutes on 34 00:02:07,080 --> 00:02:13,120 Speaker 1: social media, and receives around forty six notifications daily. Now, 35 00:02:13,160 --> 00:02:16,560 Speaker 1: if you're like me, times every one of those stats 36 00:02:16,560 --> 00:02:21,080 Speaker 1: by four, forty seven percent of us can't focus on 37 00:02:21,160 --> 00:02:27,440 Speaker 1: a task longer than two hours. No wonder we feel frantic, distracted, 38 00:02:27,720 --> 00:02:32,640 Speaker 1: and emotionally depleted even before lunch. But what if you 39 00:02:32,760 --> 00:02:37,119 Speaker 1: could reclaim calm, not by changing your schedule, but by 40 00:02:37,200 --> 00:02:41,120 Speaker 1: reclaiming your mind. That's what I want to help you 41 00:02:41,160 --> 00:02:44,840 Speaker 1: do today with my seven step guide to being more 42 00:02:44,880 --> 00:02:50,840 Speaker 1: present Right now, no retreats, just real life, practical actions 43 00:02:51,120 --> 00:02:54,040 Speaker 1: rooted in psychology. I think for so many of us, 44 00:02:54,639 --> 00:02:57,440 Speaker 1: we think, yeah, presence is something that I can't even 45 00:02:57,480 --> 00:03:00,480 Speaker 1: attain anymore. It's gone out the window. I have to 46 00:03:00,520 --> 00:03:02,119 Speaker 1: wait to go on a retreat, I have to wait 47 00:03:02,160 --> 00:03:03,840 Speaker 1: to be in meditation, I have to wait to be 48 00:03:03,840 --> 00:03:07,280 Speaker 1: in yoga. And I think that's partly the challenge. We've 49 00:03:07,360 --> 00:03:10,960 Speaker 1: drawn this narrative that your life is busy and you 50 00:03:11,000 --> 00:03:13,400 Speaker 1: can't be present in it. Your life is crazy, and 51 00:03:13,440 --> 00:03:15,600 Speaker 1: that's just the way it is. And I've done that 52 00:03:15,639 --> 00:03:18,320 Speaker 1: to myself sometimes as well. But I've also found a 53 00:03:18,360 --> 00:03:22,800 Speaker 1: way of changing that narrative and shifting my reality, and 54 00:03:22,840 --> 00:03:26,280 Speaker 1: I want to share that with you today. Here's step one. 55 00:03:27,400 --> 00:03:32,040 Speaker 1: Take five tech breaks. Now, when I say five, I 56 00:03:32,080 --> 00:03:35,120 Speaker 1: mean take five five minutes, right, and maybe you can 57 00:03:35,160 --> 00:03:38,320 Speaker 1: do these five times throughout the day or if not more. 58 00:03:38,720 --> 00:03:42,600 Speaker 1: I'm excited to continue this conversation, but first a word 59 00:03:42,760 --> 00:03:46,320 Speaker 1: from our sponsors. Whether you're booking a weekend getaway or 60 00:03:46,360 --> 00:03:50,160 Speaker 1: embarking on your next grand adventure, Chase Sapphire Reserve is 61 00:03:50,240 --> 00:03:54,320 Speaker 1: your ultimate travel companion. 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But it doesn't stop at food. 77 00:04:54,040 --> 00:04:57,520 Speaker 1: From booking your hotel with these to planning the perfect itinery, 78 00:04:58,000 --> 00:05:01,279 Speaker 1: Chase Sapphire Reserve is there to make your journey smoother 79 00:05:01,640 --> 00:05:04,719 Speaker 1: and more rewarding. It's all about giving you access to 80 00:05:04,760 --> 00:05:09,000 Speaker 1: the experiences that make traveling a true joy without the 81 00:05:09,080 --> 00:05:12,719 Speaker 1: hassle of worrying about the details. Want to learn more 82 00:05:12,720 --> 00:05:15,360 Speaker 1: about Chase Safire Reserve and how it can make your 83 00:05:15,400 --> 00:05:19,560 Speaker 1: next strip unforgettable. Head over to Chase dot com forward 84 00:05:19,600 --> 00:05:24,039 Speaker 1: Slash Sapphire Reserve. Whether you're dining at world class restaurants 85 00:05:24,560 --> 00:05:29,600 Speaker 1: or exploring new destinations, Chase Sapfire Reserve offers the ultimate 86 00:05:29,640 --> 00:05:33,719 Speaker 1: travel experience. Discover more and make your next adventure want 87 00:05:33,800 --> 00:05:38,120 Speaker 1: to remember with Chase Sapfire Reserve. Doctor Evita Singh from 88 00:05:38,200 --> 00:05:42,400 Speaker 1: Ohio State University found that taking five to ten minute 89 00:05:42,440 --> 00:05:48,320 Speaker 1: tech breaks every hour boosts focus and reduces stress. So 90 00:05:48,440 --> 00:05:52,520 Speaker 1: here's what you want to do. Set hourly reminders. After 91 00:05:52,600 --> 00:05:56,960 Speaker 1: fifty five minutes of screen time, spend five minutes off devices. 92 00:05:57,400 --> 00:06:00,680 Speaker 1: You can walk, you can stretch, you can breathe. Suddenly 93 00:06:00,720 --> 00:06:04,359 Speaker 1: your attention becomes sharper instead of splintered. I think this 94 00:06:04,480 --> 00:06:06,920 Speaker 1: is one of the issues with the way we think 95 00:06:06,920 --> 00:06:10,560 Speaker 1: about meetings. Meetings are thirty minutes or sixty minutes in 96 00:06:10,560 --> 00:06:13,720 Speaker 1: our calendar. Why cann't they be twenty five minutes or 97 00:06:13,760 --> 00:06:17,960 Speaker 1: fifty five minutes? What are we achieving in five minutes 98 00:06:18,120 --> 00:06:21,880 Speaker 1: in a meeting that we would lose if we spent 99 00:06:22,000 --> 00:06:27,360 Speaker 1: that five minutes walking, getting hydrated with water, or looking 100 00:06:27,400 --> 00:06:30,560 Speaker 1: out of the window. These are the three habits you 101 00:06:30,640 --> 00:06:34,800 Speaker 1: want to develop in those five minutes between meetings. You're 102 00:06:34,800 --> 00:06:37,040 Speaker 1: going to stand up and walk. You're going to walk 103 00:06:37,040 --> 00:06:39,359 Speaker 1: and get some water. And you're going to get some 104 00:06:39,400 --> 00:06:41,960 Speaker 1: water and go look out of a window. Now why, 105 00:06:42,440 --> 00:06:45,760 Speaker 1: when you're moving every hour, it's going to be great 106 00:06:45,839 --> 00:06:48,360 Speaker 1: for your metabolism, it's going to be great for your body. 107 00:06:48,560 --> 00:06:51,120 Speaker 1: You're going to get steps in without even trying. We 108 00:06:51,240 --> 00:06:53,680 Speaker 1: all know the benefits of water. We need to be 109 00:06:53,720 --> 00:06:56,880 Speaker 1: more hydrated. So many of us are missing out on 110 00:06:56,960 --> 00:06:58,680 Speaker 1: the amount of water that we need to be having. 111 00:06:59,480 --> 00:07:03,159 Speaker 1: The windows the most interesting. When you look into the distance, 112 00:07:03,880 --> 00:07:07,720 Speaker 1: it actually allows your mind to feel relieved. Today everything's 113 00:07:07,800 --> 00:07:10,600 Speaker 1: up in our face, our laptops, our phone screens, everything. 114 00:07:11,160 --> 00:07:13,400 Speaker 1: We've actually lost the ability to look off into the 115 00:07:13,400 --> 00:07:16,920 Speaker 1: distance to give our minds some space. If you look 116 00:07:16,920 --> 00:07:19,320 Speaker 1: into the distance, find a cloud, find the tip of 117 00:07:19,360 --> 00:07:23,120 Speaker 1: a tree, whatever it may be, it allows your mind 118 00:07:23,160 --> 00:07:26,400 Speaker 1: to feel open. I want you to try and practice 119 00:07:26,440 --> 00:07:30,000 Speaker 1: setting meetings for twenty five minutes or fifty five minutes 120 00:07:30,240 --> 00:07:33,240 Speaker 1: instead of thirty minutes to sixty minutes. We all live 121 00:07:33,280 --> 00:07:36,280 Speaker 1: in this world as if the next task is life 122 00:07:36,400 --> 00:07:39,800 Speaker 1: or death, that these five minutes are going to change 123 00:07:40,040 --> 00:07:44,520 Speaker 1: the history of humanity. The reality is, maybe you'll spend 124 00:07:44,560 --> 00:07:48,000 Speaker 1: five minutes all staring at your own laptops in between 125 00:07:48,080 --> 00:07:51,120 Speaker 1: a meeting. Maybe that five minutes on zoom is making 126 00:07:51,160 --> 00:07:53,800 Speaker 1: sure that people are still knowing when they're on mute 127 00:07:53,840 --> 00:07:57,560 Speaker 1: and when they're not. Like, we're not solving anything that's 128 00:07:57,640 --> 00:08:00,800 Speaker 1: changing our lives in those five minutes, yet we make 129 00:08:00,880 --> 00:08:05,440 Speaker 1: it feel. The stress, the hecticness makes us feel that 130 00:08:05,680 --> 00:08:11,040 Speaker 1: we're solving some rare disease. Now, if you are, that's incredible, 131 00:08:11,480 --> 00:08:14,360 Speaker 1: But for the majority of us, those five minutes back 132 00:08:14,560 --> 00:08:19,000 Speaker 1: invested into our mental health and wellbeing could transform the 133 00:08:19,040 --> 00:08:22,480 Speaker 1: rest of our day. So from tomorrow, start setting twenty 134 00:08:22,480 --> 00:08:25,280 Speaker 1: five and fifty five minute meetings and when someone asks 135 00:08:25,320 --> 00:08:27,840 Speaker 1: you why tell them what you do in that five minutes. 136 00:08:28,240 --> 00:08:31,160 Speaker 1: It will actually start to inspire others. It will actually 137 00:08:31,200 --> 00:08:34,840 Speaker 1: trust start to shift the culture. That's what we're really 138 00:08:34,880 --> 00:08:38,440 Speaker 1: talking about here. How do we shift the culture when 139 00:08:38,440 --> 00:08:40,760 Speaker 1: the culture has made it so that we feel we're 140 00:08:40,800 --> 00:08:45,320 Speaker 1: productive and effective when every second of the day is 141 00:08:45,520 --> 00:08:49,520 Speaker 1: fully maximized and fully accounted for. Now, I believe in 142 00:08:49,559 --> 00:08:53,440 Speaker 1: living an intentional life, but therefore I also believe in 143 00:08:53,440 --> 00:08:57,920 Speaker 1: intentional breaks. Getting five minutes every thirty minutes or five 144 00:08:57,960 --> 00:09:01,360 Speaker 1: minutes every hour is really stick for each and every 145 00:09:01,360 --> 00:09:06,480 Speaker 1: one of us. Study show even brief mindfulness pauses reduce 146 00:09:06,640 --> 00:09:11,439 Speaker 1: emotional reactivity and improve focus. So here's what I want 147 00:09:11,480 --> 00:09:14,720 Speaker 1: you to do. At any stoplight or right before a meeting, 148 00:09:15,200 --> 00:09:20,040 Speaker 1: take three deep breaths and refocus on your senses. You're 149 00:09:20,080 --> 00:09:23,320 Speaker 1: no longer carried by the day you actually pilot it. 150 00:09:24,120 --> 00:09:26,520 Speaker 1: This is something that I've practiced when I'm in the 151 00:09:26,520 --> 00:09:28,800 Speaker 1: back of an uber, before I go into a meeting, 152 00:09:29,200 --> 00:09:32,520 Speaker 1: before or after I send an email. If you just 153 00:09:32,720 --> 00:09:36,280 Speaker 1: pause at any of these beginnings and ends that naturally 154 00:09:36,320 --> 00:09:38,920 Speaker 1: happen throughout the day, before a phone call, after a 155 00:09:38,960 --> 00:09:41,800 Speaker 1: phone call, before a zoom call, after a zoom call, 156 00:09:42,280 --> 00:09:45,960 Speaker 1: you use these micro moments to just take in three 157 00:09:46,000 --> 00:09:54,360 Speaker 1: deep breaths. Let's do it together right now, in through 158 00:09:54,360 --> 00:10:17,000 Speaker 1: your nose and out through your mouth. That's your reset. 159 00:10:17,559 --> 00:10:20,719 Speaker 1: Notice how your body feels a little more relaxed, your 160 00:10:20,760 --> 00:10:24,160 Speaker 1: mind feels a little more at ease, and you don't 161 00:10:24,160 --> 00:10:28,120 Speaker 1: have to carve out specific time to do this. You 162 00:10:28,160 --> 00:10:30,960 Speaker 1: can actually do this anywhere you are, wherever you are, 163 00:10:31,000 --> 00:10:35,719 Speaker 1: at your desk in your home, while you're commuting. It's 164 00:10:35,760 --> 00:10:40,840 Speaker 1: a beautiful practice that allows you to slow down. The 165 00:10:40,880 --> 00:10:43,719 Speaker 1: way I like to describe it is almost like when 166 00:10:43,760 --> 00:10:48,960 Speaker 1: you're watching slow motion footage of something incredible, you realize 167 00:10:49,280 --> 00:10:52,240 Speaker 1: that that person felt like they had so much more 168 00:10:52,400 --> 00:10:55,640 Speaker 1: time than you thought they did. If you ever watched 169 00:10:55,640 --> 00:10:59,040 Speaker 1: a basketball player in slow motion, if you've ever watched 170 00:10:59,600 --> 00:11:02,560 Speaker 1: an in slow motion, a musician in slow motion, it 171 00:11:02,600 --> 00:11:05,600 Speaker 1: feels like they have so much time. And even if 172 00:11:05,640 --> 00:11:09,840 Speaker 1: you've played sport, when you realize you have more time 173 00:11:09,960 --> 00:11:12,839 Speaker 1: than you think, you're actually able to do more with it. 174 00:11:13,320 --> 00:11:15,560 Speaker 1: But when you're rushed, when you feel you don't have time, 175 00:11:15,600 --> 00:11:18,480 Speaker 1: don't we all just make mistakes when you feel you 176 00:11:18,520 --> 00:11:20,840 Speaker 1: don't have time. Aren't you more likely to trip over? 177 00:11:21,320 --> 00:11:23,839 Speaker 1: Aren't you more likely to forget your wallet at home? On? 178 00:11:23,960 --> 00:11:26,559 Speaker 1: You more likely to send the wrong email not change 179 00:11:26,559 --> 00:11:31,160 Speaker 1: the subject line. That's what happens when we're rushing. But 180 00:11:31,200 --> 00:11:34,800 Speaker 1: when you think you have a little more time, you 181 00:11:34,840 --> 00:11:37,000 Speaker 1: actually get to get it right. So I want you 182 00:11:37,080 --> 00:11:41,120 Speaker 1: to trick yourself. When you slow down your breath, when 183 00:11:41,120 --> 00:11:45,520 Speaker 1: you're breathing deeper, when you're breathing longer, right, when your 184 00:11:45,559 --> 00:11:49,680 Speaker 1: breath is less shallow and less fast, you're literally slowing 185 00:11:49,880 --> 00:11:53,160 Speaker 1: things down. And what happens when you slow down you 186 00:11:53,200 --> 00:11:56,360 Speaker 1: see things more clearly. Why is there a speed limit 187 00:11:56,559 --> 00:11:59,480 Speaker 1: on the road? Why is there a different speed limit 188 00:11:59,520 --> 00:12:02,680 Speaker 1: on the road. I remember learning that when you have 189 00:12:02,720 --> 00:12:06,160 Speaker 1: a thirty miles per hour speed limit, The truth is 190 00:12:06,200 --> 00:12:09,839 Speaker 1: because if you hit a child or someone on the 191 00:12:09,920 --> 00:12:13,720 Speaker 1: road at thirty three, the difference in those three miles 192 00:12:13,720 --> 00:12:19,040 Speaker 1: per hour could be catastrophic for that person. In three miles, 193 00:12:19,760 --> 00:12:22,920 Speaker 1: and there's a reason why it's there. Those three miles 194 00:12:22,960 --> 00:12:25,960 Speaker 1: could make all the difference. So I'm not asking you 195 00:12:26,040 --> 00:12:29,160 Speaker 1: to slow down from thirty three miles to fifteen miles 196 00:12:29,160 --> 00:12:33,200 Speaker 1: per hour. I'm saying, what if three breaths just slow 197 00:12:33,240 --> 00:12:36,800 Speaker 1: you down by three miles per hour all of a sudden, 198 00:12:36,840 --> 00:12:39,800 Speaker 1: You're not leading to a tragic event, to burn out 199 00:12:39,880 --> 00:12:44,360 Speaker 1: to exhaustion. You've actually saved yourself. So think about that 200 00:12:44,400 --> 00:12:47,400 Speaker 1: and think about how you can just slow down just 201 00:12:47,440 --> 00:12:49,559 Speaker 1: a tiny bit. I think we think about being slow 202 00:12:49,600 --> 00:12:52,959 Speaker 1: as being stopped right. We think about it as like, oh, yeah, 203 00:12:53,200 --> 00:12:55,679 Speaker 1: I just need to stop. I need everything to stop. 204 00:12:55,800 --> 00:12:58,360 Speaker 1: It's not real. It'll be great if you can achieve it, 205 00:12:58,400 --> 00:13:00,880 Speaker 1: but in reality, we're not going to get there every 206 00:13:00,960 --> 00:13:03,920 Speaker 1: day or every week. But these micro moments could change 207 00:13:03,960 --> 00:13:09,560 Speaker 1: it for us. Number three, chunk your choices. The human 208 00:13:09,679 --> 00:13:13,600 Speaker 1: working memory says that we can just about deal with 209 00:13:13,720 --> 00:13:19,160 Speaker 1: seven items at once, and otherwise the overload drops out 210 00:13:19,320 --> 00:13:23,120 Speaker 1: decision quality. Here's what I want you to do. If 211 00:13:23,200 --> 00:13:26,240 Speaker 1: you're staring at a long to do list, probably over 212 00:13:26,280 --> 00:13:31,160 Speaker 1: seven things before your day starts, choose only three tasks 213 00:13:31,360 --> 00:13:35,240 Speaker 1: that matter most and block them in your calendar. One 214 00:13:35,280 --> 00:13:38,520 Speaker 1: of the reasons why our day feels fast is we're 215 00:13:38,520 --> 00:13:42,679 Speaker 1: trying to do a lot with little time, not realizing 216 00:13:42,679 --> 00:13:45,000 Speaker 1: that if we tried to do less with a bit 217 00:13:45,040 --> 00:13:48,760 Speaker 1: more time, not only would we complete tasks, we would 218 00:13:48,760 --> 00:13:51,079 Speaker 1: actually have the ability to move on to the next 219 00:13:51,600 --> 00:13:54,560 Speaker 1: You can create clarity amid the noise and win the 220 00:13:54,559 --> 00:13:57,440 Speaker 1: morning before it starts. You want to get seven done. 221 00:13:57,920 --> 00:13:59,400 Speaker 1: At the end of the day, you realize you only 222 00:13:59,440 --> 00:14:02,080 Speaker 1: got four, and then that too with bad quality because 223 00:14:02,120 --> 00:14:05,000 Speaker 1: you were rushing. But what if you just got three 224 00:14:05,080 --> 00:14:08,200 Speaker 1: done really well, so well that you won't have to 225 00:14:08,240 --> 00:14:10,040 Speaker 1: waste time on them in the future. When you've got 226 00:14:10,080 --> 00:14:12,320 Speaker 1: four out of seven done or five hours seven done, 227 00:14:12,440 --> 00:14:15,840 Speaker 1: they were all done at like sixty percent efforts seventy 228 00:14:15,840 --> 00:14:18,439 Speaker 1: percent effort, So you got more done, but actually got 229 00:14:18,480 --> 00:14:20,320 Speaker 1: less done because in the long term it was less 230 00:14:20,320 --> 00:14:23,360 Speaker 1: effective because you'll have to go backwards and solve the 231 00:14:23,400 --> 00:14:26,400 Speaker 1: problem you created. But if you've got three things done 232 00:14:26,400 --> 00:14:30,640 Speaker 1: today and ninety percent, all of a sudden, you're cruising 233 00:14:31,520 --> 00:14:34,800 Speaker 1: and you can do the same thing tomorrow, doing less 234 00:14:35,200 --> 00:14:40,960 Speaker 1: can actually achieve more. Doing less can actually be more 235 00:14:41,040 --> 00:14:45,240 Speaker 1: effective than doing more. Doing less can be more productive 236 00:14:45,600 --> 00:14:48,480 Speaker 1: than doing more in the long term. But we all 237 00:14:48,560 --> 00:14:52,880 Speaker 1: get trapped by this short term thinking, thinking that if 238 00:14:52,880 --> 00:14:56,920 Speaker 1: I do more today, if I get more done, then 239 00:14:56,920 --> 00:14:59,760 Speaker 1: that will help me in the future, not realizing that well, 240 00:14:59,800 --> 00:15:04,040 Speaker 1: if I don't get quality done, the quantity doesn't matter. 241 00:15:04,520 --> 00:15:09,360 Speaker 1: Step four is all about single tasking. Science shows that 242 00:15:09,480 --> 00:15:15,080 Speaker 1: multitasking reduces efficiency and increases stress. So here's what I 243 00:15:15,120 --> 00:15:18,560 Speaker 1: want you to do. When you're working. Silence your notifications, 244 00:15:19,120 --> 00:15:23,040 Speaker 1: close your extra tabs, set up a twenty five minute timer, 245 00:15:23,560 --> 00:15:29,000 Speaker 1: and work with full focus. I see this often with 246 00:15:29,120 --> 00:15:32,920 Speaker 1: someone who's got their laptop and their phone, and maybe 247 00:15:32,920 --> 00:15:35,280 Speaker 1: you even have an iPad. You have all these devices, 248 00:15:35,480 --> 00:15:39,440 Speaker 1: they're all connected up to personal and professional notifications, and 249 00:15:39,480 --> 00:15:42,040 Speaker 1: you're trying to do some deep work. You're working on 250 00:15:42,080 --> 00:15:45,360 Speaker 1: a report, you're working on a deck, you're editing something, 251 00:15:45,680 --> 00:15:49,400 Speaker 1: and every thirty seconds you have a distraction. One is 252 00:15:49,440 --> 00:15:51,680 Speaker 1: from your mom who wants to check in with you 253 00:15:51,720 --> 00:15:54,040 Speaker 1: and find out what you ate. The other one is 254 00:15:54,080 --> 00:15:55,920 Speaker 1: from a friend who wants a picture that you took 255 00:15:55,960 --> 00:15:58,560 Speaker 1: at the weekend. The other is from a colleague who 256 00:15:58,560 --> 00:16:01,160 Speaker 1: wants you to reply to the email right now. And 257 00:16:01,200 --> 00:16:03,280 Speaker 1: the other is from your friend from three months ago 258 00:16:03,320 --> 00:16:05,600 Speaker 1: who's upset with you for not coming to their birthday 259 00:16:06,080 --> 00:16:08,920 Speaker 1: and you're trying to write a report. How's that ever 260 00:16:08,960 --> 00:16:12,680 Speaker 1: gonna happen? How are you going to respond effectively to 261 00:16:12,840 --> 00:16:15,280 Speaker 1: any of those people? The friend from three months ago 262 00:16:15,360 --> 00:16:17,920 Speaker 1: who's upset you didn't go to their birthday, you need 263 00:16:17,960 --> 00:16:20,840 Speaker 1: to connect with them with some depth and some clarity 264 00:16:20,880 --> 00:16:24,280 Speaker 1: because they're upset. You're managing their emotions. The friend who 265 00:16:24,280 --> 00:16:26,400 Speaker 1: wants to picture, You're gonna have to go through your 266 00:16:26,440 --> 00:16:29,400 Speaker 1: camera roll. This weekend of sixty seven pictures you took 267 00:16:29,640 --> 00:16:32,600 Speaker 1: of the same exact pose. But find the one that 268 00:16:32,640 --> 00:16:34,240 Speaker 1: they like, you're gonna send them through and they're gonna 269 00:16:34,240 --> 00:16:36,920 Speaker 1: be like, no, there was one with the ocean in 270 00:16:36,960 --> 00:16:38,800 Speaker 1: the background in this color. There was one where I 271 00:16:38,840 --> 00:16:41,000 Speaker 1: was posing this way. All right. Now you've lost a 272 00:16:41,000 --> 00:16:43,640 Speaker 1: bunch of time looking for that image. Now you've got 273 00:16:43,680 --> 00:16:45,480 Speaker 1: the person who wants you to email back right now, 274 00:16:45,520 --> 00:16:48,600 Speaker 1: but you don't even have context of what's happening at work. 275 00:16:49,280 --> 00:16:53,560 Speaker 1: We invite distractions when we're trying to do deep work. 276 00:16:54,200 --> 00:16:56,960 Speaker 1: If you are truly, honestly trying to do deep work, 277 00:16:57,520 --> 00:16:59,760 Speaker 1: you have to leave your phone out of the room, 278 00:17:00,160 --> 00:17:03,040 Speaker 1: you have to turn your notifications off, and you have 279 00:17:03,120 --> 00:17:05,520 Speaker 1: to be locked in. And the problem with us is 280 00:17:05,520 --> 00:17:08,040 Speaker 1: we think we'll achieve more or get more done if 281 00:17:08,040 --> 00:17:11,720 Speaker 1: we're always connected. It's the opposite. You get more done 282 00:17:12,080 --> 00:17:16,080 Speaker 1: if you're completely disconnected. You get the task done in 283 00:17:16,200 --> 00:17:21,480 Speaker 1: less time, with more quality, with more efficiency. If you're 284 00:17:21,520 --> 00:17:25,560 Speaker 1: not distracted. All of us are multitasking. Now here's the 285 00:17:25,600 --> 00:17:31,160 Speaker 1: interesting thing. Only two percent of the world's population can 286 00:17:31,240 --> 00:17:34,800 Speaker 1: effectively multitask. You know. The funny thing is when you 287 00:17:34,880 --> 00:17:38,240 Speaker 1: hear that everyone thinks they're in that two percent. But 288 00:17:38,320 --> 00:17:39,920 Speaker 1: the truth is most of us are in the ninety 289 00:17:39,920 --> 00:17:44,080 Speaker 1: eight percent who can't multitask to save our lives. And 290 00:17:44,160 --> 00:17:47,880 Speaker 1: even if you can multitask, you're placing so much stress 291 00:17:47,960 --> 00:17:52,120 Speaker 1: on your brain and mind to stretch that far that often. 292 00:17:52,800 --> 00:17:58,480 Speaker 1: How can you reduce distractions? How can you reduce everything 293 00:17:58,480 --> 00:18:00,560 Speaker 1: when you're focused on a task. When I'm writing my book, 294 00:18:00,880 --> 00:18:04,399 Speaker 1: when I'm preparing for these scripts, when I'm factoring this 295 00:18:04,520 --> 00:18:08,640 Speaker 1: time in for the podcast, I can't write if I'm 296 00:18:08,680 --> 00:18:13,639 Speaker 1: distracted by seven different tabs. Limit it, limit it. You 297 00:18:13,720 --> 00:18:16,960 Speaker 1: will achieve so much more in your life. I promise you. 298 00:18:17,359 --> 00:18:19,840 Speaker 1: Give it a go. I have so much more to 299 00:18:19,880 --> 00:18:21,879 Speaker 1: share with you. But we're just going to take a 300 00:18:21,920 --> 00:18:29,600 Speaker 1: short break for our sponsors and I'll be right back. Okay, 301 00:18:29,760 --> 00:18:35,040 Speaker 1: we're back. Let's dive right back in step five, posture reset, 302 00:18:35,480 --> 00:18:38,119 Speaker 1: mind reset. We've been talking a lot about how the 303 00:18:38,119 --> 00:18:42,080 Speaker 1: mind affects the body. We've forgotten how the body affects 304 00:18:42,080 --> 00:18:47,960 Speaker 1: the mind. Upright posture raises alertness, positivity, and slouching actually 305 00:18:48,000 --> 00:18:53,760 Speaker 1: reduces energy. So every hour, stand tall for thirty seconds, 306 00:18:54,440 --> 00:18:58,240 Speaker 1: feel your feet and breathe. I actually do this before 307 00:18:58,240 --> 00:19:00,800 Speaker 1: I go on stage. Before I'm going on stage, I've 308 00:19:00,880 --> 00:19:03,520 Speaker 1: noticed that I can be nervous. I still get nervous. 309 00:19:03,520 --> 00:19:06,240 Speaker 1: We will still get nervous because I care. But if 310 00:19:06,240 --> 00:19:10,160 Speaker 1: I slouch, if I close up my body, actually get 311 00:19:10,200 --> 00:19:13,080 Speaker 1: more nervous and get more stressed. But when I stand 312 00:19:13,160 --> 00:19:16,560 Speaker 1: in Superman post put my hands on my hips, pump 313 00:19:16,600 --> 00:19:19,200 Speaker 1: out my chest, all of a sudden, I'm feeling that confidence. 314 00:19:19,200 --> 00:19:23,960 Speaker 1: I'm breathing better. It's not some mental trick. It's physicality. 315 00:19:24,320 --> 00:19:27,280 Speaker 1: If you're closing up your shoulders, if you're making your 316 00:19:27,320 --> 00:19:30,439 Speaker 1: chest smaller, if you're going inward, you're actually making harder 317 00:19:30,440 --> 00:19:33,760 Speaker 1: for yourself to breathe. Making harder for yourself to breathe 318 00:19:33,800 --> 00:19:37,200 Speaker 1: means less oxygen means less energy. So naturally it works 319 00:19:37,200 --> 00:19:40,399 Speaker 1: that way. Change your posture. All of us are sitting 320 00:19:40,440 --> 00:19:43,080 Speaker 1: around all day. I'm sitting right now. If you're sitting 321 00:19:43,080 --> 00:19:47,080 Speaker 1: in a chair, right now, push back your shoulders right even, 322 00:19:47,240 --> 00:19:50,080 Speaker 1: feel your arms wrap around the back of the chair 323 00:19:50,119 --> 00:19:52,480 Speaker 1: so you can really push out, even if it's artificial, 324 00:19:52,720 --> 00:19:55,680 Speaker 1: and even take your fingers behind your chair and stretch. 325 00:19:56,240 --> 00:19:59,400 Speaker 1: Push your shoulders up right now. Notice if the back 326 00:19:59,440 --> 00:20:02,359 Speaker 1: of your head is aligned with your spine, or if 327 00:20:02,400 --> 00:20:04,800 Speaker 1: the back of your head is actually forward. Doing that 328 00:20:04,840 --> 00:20:08,000 Speaker 1: for a few seconds, all of a sudden, you feel 329 00:20:08,000 --> 00:20:11,640 Speaker 1: your body shifting, You feel your energy shifting. These are 330 00:20:11,720 --> 00:20:15,720 Speaker 1: micro moments to become more present. These are micro moments 331 00:20:16,359 --> 00:20:18,679 Speaker 1: to become more conscious, to become in touch with our body. 332 00:20:19,000 --> 00:20:20,800 Speaker 1: Sometimes we're so lost in our mind we don't even 333 00:20:20,840 --> 00:20:22,439 Speaker 1: know what our body is feeling. How many times have 334 00:20:22,480 --> 00:20:24,159 Speaker 1: you had it? Where a week later you go, wait 335 00:20:24,200 --> 00:20:26,320 Speaker 1: a minute, why is my ankle? Hey don't even know 336 00:20:26,320 --> 00:20:29,399 Speaker 1: what happened? Well, why have I got that backache? What happened? 337 00:20:29,400 --> 00:20:31,160 Speaker 1: And then all of a sudden you realize seven days 338 00:20:31,200 --> 00:20:33,080 Speaker 1: ago you knocked it on something or something like that, 339 00:20:33,240 --> 00:20:36,560 Speaker 1: but you ignored it. Because we're so disconnected from our 340 00:20:36,560 --> 00:20:39,800 Speaker 1: bodies and our minds. We have to learn to reconnect 341 00:20:39,800 --> 00:20:42,280 Speaker 1: our body and our mind. You will win it life 342 00:20:43,040 --> 00:20:45,240 Speaker 1: when your body and mind are in the same place. 343 00:20:45,880 --> 00:20:49,000 Speaker 1: You will lose life when your body and mind are 344 00:20:49,000 --> 00:20:53,840 Speaker 1: in different places. Because here's what happens. When you're at work, 345 00:20:54,160 --> 00:20:57,640 Speaker 1: you're thinking about vacation, and therefore, when you're on vacation, 346 00:20:58,240 --> 00:21:03,280 Speaker 1: you're thinking about work. Inert tention bleeds. You can't turn 347 00:21:03,320 --> 00:21:05,560 Speaker 1: it on and off. You can't say I don't want 348 00:21:05,560 --> 00:21:08,480 Speaker 1: to be present at work and then be present on 349 00:21:08,560 --> 00:21:12,600 Speaker 1: vacation because you've trained your mind to be absent. You 350 00:21:12,640 --> 00:21:15,919 Speaker 1: can't be abstinent at work and present on vacation, and 351 00:21:15,960 --> 00:21:18,240 Speaker 1: you can't be present on vacation and abstinent at work. 352 00:21:18,359 --> 00:21:20,520 Speaker 1: If you're present at work, you'll be present on vacation, 353 00:21:20,880 --> 00:21:23,360 Speaker 1: and if you're abstinent at work, you'll be absent on vacation. 354 00:21:23,840 --> 00:21:27,520 Speaker 1: That's how the mind works. It only knows how to 355 00:21:27,560 --> 00:21:30,600 Speaker 1: be where your feet are or not, based on how 356 00:21:30,600 --> 00:21:33,440 Speaker 1: you've trained it. Always check in when you walk into 357 00:21:33,480 --> 00:21:39,040 Speaker 1: a new space. Practice five four three two one. What 358 00:21:39,119 --> 00:21:42,240 Speaker 1: are five things you can see? The shades, the colors, 359 00:21:42,480 --> 00:21:45,199 Speaker 1: the shapes. What are four things you can touch? What 360 00:21:45,240 --> 00:21:50,000 Speaker 1: you're wearing, the temperatures, the textures. What are three things 361 00:21:50,000 --> 00:21:53,800 Speaker 1: you can hear? Distant chatter, white noise, the sound of 362 00:21:53,840 --> 00:21:57,000 Speaker 1: your own voice. Two things you can smell, a fragrance 363 00:21:57,080 --> 00:22:00,000 Speaker 1: or a flower. And one thing you can taste, maybe 364 00:22:00,119 --> 00:22:02,200 Speaker 1: lunch or a mint or whatever it may have been. 365 00:22:02,560 --> 00:22:04,320 Speaker 1: All of a sudden, your body and mind are in 366 00:22:04,359 --> 00:22:07,200 Speaker 1: the same place. Most of us. We walk into a room, 367 00:22:07,400 --> 00:22:09,600 Speaker 1: our mind is still in the last meeting our bodies 368 00:22:09,600 --> 00:22:12,920 Speaker 1: in this meeting. We finished that meeting, and your mind goes, 369 00:22:13,080 --> 00:22:15,600 Speaker 1: oh gosh, I wasn't even present in that meeting. Now 370 00:22:15,600 --> 00:22:17,520 Speaker 1: we're absent in the next meeting, and our bodies in 371 00:22:17,560 --> 00:22:21,040 Speaker 1: the next meeting. Right, We're constantly messing around with this 372 00:22:21,160 --> 00:22:24,919 Speaker 1: absence and presence. Our mind is absent, our body is present. 373 00:22:25,119 --> 00:22:28,160 Speaker 1: Our body is absent, our mind is present. When they're 374 00:22:28,200 --> 00:22:32,280 Speaker 1: both present, you actually have a better experience of life. 375 00:22:32,440 --> 00:22:34,080 Speaker 1: Haven't you seen that? I'm sure some of you who 376 00:22:34,119 --> 00:22:36,520 Speaker 1: have children, who love spending time with your kids, who 377 00:22:36,600 --> 00:22:39,040 Speaker 1: love spending time with a family member, love spending time 378 00:22:39,080 --> 00:22:41,639 Speaker 1: with your friends. After it finishes, sometimes you think, I 379 00:22:41,640 --> 00:22:43,919 Speaker 1: don't even know where I was. Where did the time go? 380 00:22:45,040 --> 00:22:47,960 Speaker 1: Is it over all ready? That's because our mind and 381 00:22:48,000 --> 00:22:50,240 Speaker 1: body weren't in the same place. When your mind and 382 00:22:50,240 --> 00:22:52,439 Speaker 1: body in the same place, you can absorb that moment, 383 00:22:52,840 --> 00:22:56,240 Speaker 1: really feel it, and then let it go comfortably. That's 384 00:22:56,280 --> 00:22:59,560 Speaker 1: the beauty of it. When you're present, you'll actually let 385 00:22:59,640 --> 00:23:04,480 Speaker 1: go happily because you've absorbed the whole moment. But when 386 00:23:04,520 --> 00:23:06,480 Speaker 1: you haven't absorbed the whole moment, you're still run to 387 00:23:06,480 --> 00:23:08,120 Speaker 1: hold onto it go. I don't want this to end 388 00:23:08,760 --> 00:23:12,119 Speaker 1: because you actually haven't been there the whole time. Number six, 389 00:23:12,880 --> 00:23:17,680 Speaker 1: use time anchoring to calm your mind. When we mentally 390 00:23:17,880 --> 00:23:23,840 Speaker 1: fast forward beyond a stressful moment, we reduce anxiety and 391 00:23:24,080 --> 00:23:29,840 Speaker 1: emotional reactivity. So when you're overwhelmed, ask will this matter 392 00:23:30,080 --> 00:23:33,760 Speaker 1: in a week? Will this matter in a month? When 393 00:23:33,760 --> 00:23:39,359 Speaker 1: you zoom out, it recenters your brain and regulates emotional overreactions. 394 00:23:39,800 --> 00:23:43,160 Speaker 1: Now why did this work? You shift from reactive mode 395 00:23:43,480 --> 00:23:47,960 Speaker 1: to reflective mode and you reclaim control over your perspective. 396 00:23:48,640 --> 00:23:51,240 Speaker 1: I'll tell you why I believe this really does work. 397 00:23:51,840 --> 00:23:55,360 Speaker 1: It's because when you're dealing with stress, you've now totally 398 00:23:55,440 --> 00:23:57,720 Speaker 1: zoomed in. Have you ever had that? When you go 399 00:23:57,760 --> 00:24:00,199 Speaker 1: for a stressful moment in your life, you totally zoom me, 400 00:24:00,359 --> 00:24:02,720 Speaker 1: even if it's the smallest thing, and now you turn 401 00:24:02,760 --> 00:24:06,080 Speaker 1: that tiny thing into a huge thing, asking a question 402 00:24:06,160 --> 00:24:08,560 Speaker 1: like will this matter in a week? Will this matter 403 00:24:08,600 --> 00:24:11,119 Speaker 1: in a year? It allows you to zoom out and 404 00:24:11,160 --> 00:24:14,119 Speaker 1: actually find balance, so you're not avoiding it. I'm not 405 00:24:14,160 --> 00:24:15,879 Speaker 1: telling you to forget about it. I'm not telling you 406 00:24:15,920 --> 00:24:19,560 Speaker 1: it's not important. You want to see things as important 407 00:24:19,560 --> 00:24:22,760 Speaker 1: as they are. I encourage people to have what I 408 00:24:22,880 --> 00:24:27,199 Speaker 1: call a stress scale in their life. Zero is not 409 00:24:27,240 --> 00:24:31,920 Speaker 1: stressful at all. Ten is the most stressful you'll ever be. Actually, 410 00:24:32,000 --> 00:24:35,240 Speaker 1: think of an event that is the most stressful event ever. 411 00:24:36,119 --> 00:24:42,160 Speaker 1: Your family's unwell, maybe someone passes away. Maybe you are 412 00:24:43,000 --> 00:24:45,479 Speaker 1: losing your job and you have no money left. Like, 413 00:24:45,520 --> 00:24:48,160 Speaker 1: that's ten on a stress scale, Right, I've lost all 414 00:24:48,160 --> 00:24:51,439 Speaker 1: my money, I'm broke, i have nothing. What zero for you? 415 00:24:52,359 --> 00:24:54,879 Speaker 1: Based on that being the most extreme? What zero for you? 416 00:24:55,840 --> 00:24:58,680 Speaker 1: Maybe zero is when I'm hanging out on the weekend 417 00:24:58,680 --> 00:25:01,960 Speaker 1: and I've got nothing to think about. Now, when you 418 00:25:02,000 --> 00:25:05,560 Speaker 1: stub your toe, is it really a nine or is 419 00:25:05,600 --> 00:25:08,160 Speaker 1: it actually a two? Now when you have a difficult 420 00:25:08,160 --> 00:25:11,600 Speaker 1: conversation at work, is it really a nine or an 421 00:25:11,640 --> 00:25:14,880 Speaker 1: eight or is it actually more like a four? Does 422 00:25:14,880 --> 00:25:17,720 Speaker 1: that make sense? When you look at your stress scale 423 00:25:17,720 --> 00:25:19,679 Speaker 1: and you know what the worst thing that could ever 424 00:25:19,720 --> 00:25:21,760 Speaker 1: happen is, and what the best thing that could ever 425 00:25:21,800 --> 00:25:25,159 Speaker 1: happen is, you now look at things in perspective. The 426 00:25:25,160 --> 00:25:27,600 Speaker 1: biggest challenge for us is when we don't zoom out 427 00:25:27,640 --> 00:25:30,840 Speaker 1: and look at life that way. Everything feels like a ten. 428 00:25:31,440 --> 00:25:33,840 Speaker 1: Everything feels like a ten. All day you missed the bus, 429 00:25:33,920 --> 00:25:36,440 Speaker 1: it's a ten. You miss the train, it's a ten. 430 00:25:36,880 --> 00:25:38,720 Speaker 1: You had a falling out with a friend, it's a ten. 431 00:25:39,119 --> 00:25:42,280 Speaker 1: Everything in our life will feel like a ten if 432 00:25:42,280 --> 00:25:44,760 Speaker 1: we don't have this stress scale and we've realized what 433 00:25:44,800 --> 00:25:47,960 Speaker 1: a ten actually is. Losing my job or losing someone 434 00:25:48,000 --> 00:25:50,840 Speaker 1: I love, having no money, being broke, that's a ten. 435 00:25:51,240 --> 00:25:54,239 Speaker 1: That's worth my stress. But actually everything up until then 436 00:25:54,359 --> 00:25:56,520 Speaker 1: is probably a five or six. All of a sudden, 437 00:25:56,560 --> 00:25:58,800 Speaker 1: I can deal with it for what it's worth. I'm 438 00:25:58,800 --> 00:26:02,200 Speaker 1: not telling you stress isn't valid. I'm not telling you 439 00:26:02,520 --> 00:26:04,600 Speaker 1: that you don't have real stress in your life. What 440 00:26:04,680 --> 00:26:06,399 Speaker 1: I'm saying is you want to deal with it for 441 00:26:06,480 --> 00:26:11,239 Speaker 1: what it's worth. Right. A doctor would never treat a 442 00:26:11,280 --> 00:26:14,320 Speaker 1: stub toe in the same way as they treat a 443 00:26:14,359 --> 00:26:17,320 Speaker 1: broken foot. You just don't treat them in the same way. 444 00:26:18,280 --> 00:26:22,439 Speaker 1: But we, in our mind make a stub toe feel 445 00:26:22,480 --> 00:26:25,920 Speaker 1: like a broken foot, and that's where our stress comes from. 446 00:26:26,400 --> 00:26:29,520 Speaker 1: That's what creates more anxiety, more tension, and more pressure 447 00:26:29,800 --> 00:26:33,000 Speaker 1: because everything feels like a ten. If you take one 448 00:26:33,000 --> 00:26:34,880 Speaker 1: thing away from this episode, I want it to be that, 449 00:26:35,080 --> 00:26:37,920 Speaker 1: do not forget that stress scale. Make sure you're really 450 00:26:37,920 --> 00:26:43,240 Speaker 1: clear on it. Number seven Switch tasks with a ritual, 451 00:26:43,880 --> 00:26:48,240 Speaker 1: not a rush. The brain takes up to twenty five 452 00:26:48,320 --> 00:26:53,440 Speaker 1: minutes to fully refocus and switch tasks. So if you're 453 00:26:53,440 --> 00:26:55,439 Speaker 1: going to refocus, you're not going to be able to 454 00:26:55,440 --> 00:26:57,480 Speaker 1: do it immediately. If you want to go from a 455 00:26:57,560 --> 00:27:00,280 Speaker 1: numbers meeting to a creative meeting, your brain is going 456 00:27:00,280 --> 00:27:03,160 Speaker 1: to take twenty five minutes to figure that out. If 457 00:27:03,160 --> 00:27:05,520 Speaker 1: you want to go from a tactical meeting and a 458 00:27:05,520 --> 00:27:09,359 Speaker 1: strategic meeting to a free flowing brainstorm, it's going to 459 00:27:09,400 --> 00:27:12,879 Speaker 1: take twenty minutes to figure out. Rituals help the brain 460 00:27:13,160 --> 00:27:17,920 Speaker 1: reset faster, and this is research from Harvard Business. Before 461 00:27:18,040 --> 00:27:22,080 Speaker 1: switching tasks, especially from work to personal as well, even 462 00:27:22,119 --> 00:27:27,040 Speaker 1: coming home, create a micro ritual. Maybe you light a candle, 463 00:27:27,480 --> 00:27:31,080 Speaker 1: maybe you stretch, maybe you put on some music. Think 464 00:27:31,119 --> 00:27:34,120 Speaker 1: about that. Even when you come home, it can take 465 00:27:34,160 --> 00:27:37,320 Speaker 1: you twenty five minutes for your brain to switch from 466 00:27:37,320 --> 00:27:40,320 Speaker 1: work to personal. That's why sometimes the commute is healthy. 467 00:27:40,800 --> 00:27:43,640 Speaker 1: I think one of the challenges that working from home 468 00:27:43,680 --> 00:27:46,680 Speaker 1: broad around is that we actually don't get that twenty 469 00:27:46,680 --> 00:27:50,080 Speaker 1: five minutes the commute in the morning allowed you to 470 00:27:50,160 --> 00:27:53,240 Speaker 1: switch from being at home to being at work, and 471 00:27:53,280 --> 00:27:55,399 Speaker 1: the commute home from work allowed you to switch from 472 00:27:55,440 --> 00:27:58,040 Speaker 1: being at work to being at home today. You walk 473 00:27:58,119 --> 00:28:00,520 Speaker 1: up or down the stairs, you walk in and out 474 00:28:00,560 --> 00:28:02,520 Speaker 1: of a room, and you're meant to be at home. 475 00:28:03,080 --> 00:28:05,480 Speaker 1: So all of a sudden, when your partner says to you, hey, 476 00:28:05,960 --> 00:28:08,320 Speaker 1: what are we doing this weekend? You're still thinking about 477 00:28:08,359 --> 00:28:10,720 Speaker 1: the meeting. Your partner says to your way, you didn't 478 00:28:10,760 --> 00:28:12,040 Speaker 1: do this for the kids, Yeah, you got to take 479 00:28:12,040 --> 00:28:15,359 Speaker 1: them out. You're still thinking about the meeting. You walk 480 00:28:15,400 --> 00:28:17,200 Speaker 1: into work and someone says to you, hey, if you 481 00:28:17,280 --> 00:28:19,040 Speaker 1: got the report on my deskin, You're thinking, wait a minute, 482 00:28:19,080 --> 00:28:22,240 Speaker 1: I just put my kid's clothes on and like give 483 00:28:22,280 --> 00:28:24,360 Speaker 1: them a shower. Like, you know, where are we at now? Right? 484 00:28:24,440 --> 00:28:27,960 Speaker 1: So our brain doesn't even have the time to get 485 00:28:28,000 --> 00:28:32,199 Speaker 1: to where we are. So now we need rituals to 486 00:28:32,359 --> 00:28:36,240 Speaker 1: signal to your nervous system that it's safe to switch gears. 487 00:28:36,800 --> 00:28:40,080 Speaker 1: So what you need to do is allow yourself to 488 00:28:40,080 --> 00:28:41,960 Speaker 1: have a ritual. That could be a word you say, 489 00:28:42,200 --> 00:28:45,560 Speaker 1: maybe it's a scent from a candle, and this is 490 00:28:45,560 --> 00:28:47,880 Speaker 1: how I like to think about it. Rituals are sight 491 00:28:48,720 --> 00:28:52,160 Speaker 1: things you can see, scent things you can smell, and 492 00:28:52,240 --> 00:28:55,120 Speaker 1: sound things you can hear. You walk into your workplace 493 00:28:55,720 --> 00:28:59,520 Speaker 1: and you have music that feels like work. You walk 494 00:28:59,560 --> 00:29:01,880 Speaker 1: into your and you have music that feels like home. 495 00:29:02,360 --> 00:29:04,200 Speaker 1: You walk into your workplace and you have a scent 496 00:29:04,560 --> 00:29:06,760 Speaker 1: that reminds you of work. You walk into your home 497 00:29:07,000 --> 00:29:09,280 Speaker 1: and you have a scent that reminds you of personal 498 00:29:09,360 --> 00:29:12,880 Speaker 1: casual life and a site. You walk into your office, 499 00:29:13,040 --> 00:29:16,520 Speaker 1: you see a quote on the wall that inspires you. 500 00:29:16,520 --> 00:29:18,160 Speaker 1: You walk into your home area, you see a picture 501 00:29:18,160 --> 00:29:21,880 Speaker 1: of a family that relaxes you. You can use site, scent, 502 00:29:22,040 --> 00:29:26,680 Speaker 1: and sound to act as rituals for transitioning between things. 503 00:29:27,360 --> 00:29:32,000 Speaker 1: Number eight. Narrate what you're doing out loud in your head. 504 00:29:32,640 --> 00:29:36,800 Speaker 1: Naming your present actions grounds you in the moment and 505 00:29:37,000 --> 00:29:41,800 Speaker 1: interrupts autopilot behavior. Try this while washing dishes, brushing your teeth, 506 00:29:42,560 --> 00:29:46,600 Speaker 1: or even walking. I'm brushing my teeth, I feel the water, 507 00:29:47,040 --> 00:29:51,000 Speaker 1: I'm noticing the mint. I'm right here. You pull your 508 00:29:51,000 --> 00:29:55,360 Speaker 1: attention out of spiraling thoughts and anchor it in your senses, 509 00:29:56,000 --> 00:30:01,240 Speaker 1: instantly increasing presence. Become a narrator of your life. Talking 510 00:30:01,280 --> 00:30:03,800 Speaker 1: things out loud actually gets them off your chest and 511 00:30:03,840 --> 00:30:06,120 Speaker 1: out of your mind. Where we feel so much stress. 512 00:30:06,160 --> 00:30:08,840 Speaker 1: Have you ever had that stress? Makes you feel tight chested, 513 00:30:09,480 --> 00:30:12,120 Speaker 1: it makes you feel heavy headed. When you talk it out, 514 00:30:12,240 --> 00:30:16,320 Speaker 1: you get it out of yourself. Remember you don't need 515 00:30:16,360 --> 00:30:19,520 Speaker 1: to escape your life to find presence. You just need 516 00:30:19,560 --> 00:30:23,480 Speaker 1: to choose it minute by minute, moment by moment, or 517 00:30:23,640 --> 00:30:27,640 Speaker 1: slow down and discover how much calmer, clearer, and stronger 518 00:30:27,680 --> 00:30:31,440 Speaker 1: you can feel even on your craziest day. Thank you 519 00:30:31,520 --> 00:30:34,160 Speaker 1: so much for listening. I'm so glad you joined me. 520 00:30:34,760 --> 00:30:37,240 Speaker 1: Pass this on to someone who lives a busy, hectic life, 521 00:30:37,600 --> 00:30:40,440 Speaker 1: and I hope I'll see you here again soon. Take care. 522 00:30:40,640 --> 00:30:43,680 Speaker 1: If you love this podcast, you love my episode with 523 00:30:43,840 --> 00:30:47,520 Speaker 1: Lewis Hamilton. Lewis and I talk about why you should 524 00:30:47,520 --> 00:30:52,080 Speaker 1: stop chasing society's definition of success and how to be 525 00:30:52,160 --> 00:30:55,280 Speaker 1: more intentional with your goals. You don't want to miss 526 00:30:55,320 --> 00:30:57,520 Speaker 1: it like. It's not about being perfect. It's about just 527 00:30:57,840 --> 00:30:59,720 Speaker 1: every day, one step at the time, trying to be better, 528 00:30:59,800 --> 00:31:02,120 Speaker 1: try to do more. I'm learning a lot about myself. 529 00:31:02,280 --> 00:31:04,760 Speaker 1: I had to break myself down in order to be 530 00:31:04,800 --> 00:31:05,600 Speaker 1: able to be better.