1
00:00:00,160 --> 00:00:03,520
Speaker 1: Sometimes you can be productive, but it doesn't mean that

2
00:00:03,560 --> 00:00:07,360
Speaker 1: you're effective. Productive means you get a lot of things done.

3
00:00:07,760 --> 00:00:12,080
Speaker 1: Effective means you get big, important things done. And I

4
00:00:12,119 --> 00:00:15,440
Speaker 1: find that when I'm exhausted and I'm tired, I struggle

5
00:00:15,520 --> 00:00:18,680
Speaker 1: to do those effective things, even if I'm able to

6
00:00:18,720 --> 00:00:28,040
Speaker 1: do a lot of things and check them off. Hey, everyone,

7
00:00:28,120 --> 00:00:31,480
Speaker 1: welcome back to On Purpose, the number one health podcast

8
00:00:31,640 --> 00:00:34,159
Speaker 1: in the world. Thanks to each and every one of

9
00:00:34,200 --> 00:00:38,240
Speaker 1: you that come back every week to listen, learn and grow.

10
00:00:39,200 --> 00:00:42,200
Speaker 1: Now I'm going to be honest with you. It's nine

11
00:00:42,520 --> 00:00:51,239
Speaker 1: fifteen PM and I have been working around fourteen to

12
00:00:51,520 --> 00:00:57,800
Speaker 1: fifteen hours a day this past week. I am tired.

13
00:00:58,800 --> 00:01:05,240
Speaker 1: I am really, really tired. And today's episode is inspired

14
00:01:05,280 --> 00:01:09,120
Speaker 1: by that. The truth is, if you've been overworking, get

15
00:01:09,200 --> 00:01:12,200
Speaker 1: some sleep. If you're on the verge of burnout, please

16
00:01:12,240 --> 00:01:15,600
Speaker 1: please please speak to a doctor, speak to a medical professional,

17
00:01:16,000 --> 00:01:19,440
Speaker 1: take a break. The reason I'm recording this episode and

18
00:01:19,520 --> 00:01:22,319
Speaker 1: podcast is because I often think that we sometimes get

19
00:01:22,319 --> 00:01:25,600
Speaker 1: into these situations where we've overworked a little bit. We

20
00:01:25,640 --> 00:01:28,240
Speaker 1: need to push through that last little step. But I

21
00:01:28,280 --> 00:01:30,600
Speaker 1: would say that if you can get sleep right now,

22
00:01:30,640 --> 00:01:34,360
Speaker 1: if you can get rest right now, please please take it.

23
00:01:34,840 --> 00:01:37,240
Speaker 1: This is for those of you who know that you

24
00:01:37,280 --> 00:01:39,679
Speaker 1: just need to push a little bit further, and I'm

25
00:01:39,680 --> 00:01:41,480
Speaker 1: going to give you some advice that will help you

26
00:01:41,520 --> 00:01:44,319
Speaker 1: push through. But I still want you to get some sleep. Now,

27
00:01:44,360 --> 00:01:47,720
Speaker 1: Why am I tired? I flew to Egypt for twenty

28
00:01:47,760 --> 00:01:50,080
Speaker 1: four hours. Just so you know, there is a connecting

29
00:01:50,120 --> 00:01:53,560
Speaker 1: flight from la to Egypt. It takes in total, door

30
00:01:53,560 --> 00:01:57,120
Speaker 1: to door, probably around twenty six hours. I was in

31
00:01:57,280 --> 00:02:00,960
Speaker 1: Egypt for exactly twenty four hours, and then I came back.

32
00:02:01,000 --> 00:02:03,440
Speaker 1: I went for work, I came back, went to a

33
00:02:03,480 --> 00:02:06,560
Speaker 1: work dinner. The moment I came back, showered, went to

34
00:02:06,600 --> 00:02:10,000
Speaker 1: that dinner, came back, woke up the next morning, and

35
00:02:10,080 --> 00:02:13,000
Speaker 1: started a full work week. And then, because it's the

36
00:02:13,000 --> 00:02:15,760
Speaker 1: week before the Oscars, had a lot of events to attend.

37
00:02:15,800 --> 00:02:18,880
Speaker 1: In the evening work dinners, i'd client meetings, lots of

38
00:02:18,919 --> 00:02:21,000
Speaker 1: different things going on, and in the daytime, I was

39
00:02:21,040 --> 00:02:26,120
Speaker 1: recording podcasts, interviewing amazing guests. It's been a fulfilling week.

40
00:02:26,880 --> 00:02:30,160
Speaker 1: It's been an amazing week. I feel so grateful that

41
00:02:30,200 --> 00:02:34,680
Speaker 1: I've had this week. But the reality is also to

42
00:02:34,720 --> 00:02:38,840
Speaker 1: accept that I'm tired. Now. I know you can relate

43
00:02:38,880 --> 00:02:41,959
Speaker 1: to this. I know so many of you listening right

44
00:02:41,960 --> 00:02:46,000
Speaker 1: now a feeling like Jay. I am tired too, I

45
00:02:46,040 --> 00:02:48,360
Speaker 1: am exhausted too. Maybe you've had too much on at

46
00:02:48,360 --> 00:02:51,560
Speaker 1: the weekends. Maybe your family was just in town, maybe

47
00:02:51,600 --> 00:02:54,240
Speaker 1: you've been going through some personal stuff, whatever it is,

48
00:02:54,720 --> 00:02:57,359
Speaker 1: I'm so glad you chose to be here, and I'm

49
00:02:57,400 --> 00:02:59,440
Speaker 1: so happy that we get to try and talk about

50
00:02:59,480 --> 00:03:02,280
Speaker 1: this together so that I can share some insights that

51
00:03:02,400 --> 00:03:05,480
Speaker 1: help keep me going when this is going on in

52
00:03:05,480 --> 00:03:10,000
Speaker 1: my life. So studies show that around fifty percent of

53
00:03:10,040 --> 00:03:15,680
Speaker 1: people report feeling tired between three and seven days a week.

54
00:03:16,320 --> 00:03:20,000
Speaker 1: The results also reveal a gender gap. Women were sleepy

55
00:03:20,280 --> 00:03:23,320
Speaker 1: on an average of three point four days a week

56
00:03:23,760 --> 00:03:27,880
Speaker 1: and men were tired two point seven days on average. Now,

57
00:03:27,919 --> 00:03:32,320
Speaker 1: only sixteen percent of respondents reported not feeling sleepy at

58
00:03:32,360 --> 00:03:37,119
Speaker 1: all during a typical week. Sleepiness cited by fifty eight

59
00:03:37,160 --> 00:03:42,400
Speaker 1: percent of all respondents. Most commonly affected respondents mood, followed

60
00:03:42,400 --> 00:03:45,480
Speaker 1: by the willingness to go out in the evening, ability

61
00:03:45,520 --> 00:03:50,440
Speaker 1: to focus and exercise, and productivity. Now, the most common

62
00:03:50,520 --> 00:03:53,560
Speaker 1: coping strategy, studies say is to shake it off and

63
00:03:53,680 --> 00:03:57,240
Speaker 1: keep going. Sixty two percent of respondent said that, followed

64
00:03:57,240 --> 00:04:00,520
Speaker 1: by getting fresh air which was thirty five percent, drinking

65
00:04:00,600 --> 00:04:02,839
Speaker 1: coffee with thirty three percent. You know who you are,

66
00:04:03,240 --> 00:04:06,760
Speaker 1: and those are not the strategies I'm going to be

67
00:04:06,800 --> 00:04:12,480
Speaker 1: sharing in today's episode. Why because I believe that there

68
00:04:12,520 --> 00:04:16,440
Speaker 1: are a different set of habits that I practice, that

69
00:04:16,640 --> 00:04:20,600
Speaker 1: I look upon, that I try and embody when I

70
00:04:20,640 --> 00:04:24,479
Speaker 1: am in this position now, I don't allow myself, I

71
00:04:24,480 --> 00:04:27,159
Speaker 1: would like to say, to get into this position very often.

72
00:04:27,640 --> 00:04:30,680
Speaker 1: I'll make sure that I rested the weekends and I'll recoup.

73
00:04:31,000 --> 00:04:33,279
Speaker 1: I make sure that I get some extra early sleep

74
00:04:33,320 --> 00:04:36,840
Speaker 1: the night before. So this is a rare occurrence for me,

75
00:04:37,480 --> 00:04:41,520
Speaker 1: but nevertheless, I have a plan for when this happens.

76
00:04:41,520 --> 00:04:44,400
Speaker 1: I've been working every weekend for the past month, and

77
00:04:44,480 --> 00:04:48,040
Speaker 1: so I've been a little out of sync with my schedule,

78
00:04:48,640 --> 00:04:52,040
Speaker 1: and therefore I have to have a plan now. The

79
00:04:52,120 --> 00:04:56,920
Speaker 1: reasons that people say they are struggling with their energy

80
00:04:57,200 --> 00:05:01,560
Speaker 1: is long work hours fifty three another thing, obviously during

81
00:05:01,600 --> 00:05:05,200
Speaker 1: the lockdown, we're staying indoors, too much screen time is

82
00:05:05,200 --> 00:05:08,719
Speaker 1: tiring for people, and a lack of regular routine. These

83
00:05:08,760 --> 00:05:13,600
Speaker 1: were the leading causes for prolonged feelings of exhaustion. So

84
00:05:13,680 --> 00:05:15,919
Speaker 1: today I'm going to share with you the habits and

85
00:05:16,040 --> 00:05:20,839
Speaker 1: practices I use to help me when I need to

86
00:05:20,880 --> 00:05:27,160
Speaker 1: get work done, even when I'm tired or exhausted. The

87
00:05:27,240 --> 00:05:32,719
Speaker 1: first thing that I do is that I'm genuinely clear

88
00:05:33,600 --> 00:05:38,839
Speaker 1: about how much energy this is truly going to require.

89
00:05:39,880 --> 00:05:43,679
Speaker 1: I ask myself how much energy is this truly going

90
00:05:44,000 --> 00:05:49,360
Speaker 1: to require? Because when I'm tired, often we're not able

91
00:05:49,480 --> 00:05:54,599
Speaker 1: to properly associate time and space. How many of you,

92
00:05:54,640 --> 00:05:58,960
Speaker 1: when you're tired, feel you make bad decisions? Right when

93
00:05:59,000 --> 00:06:03,440
Speaker 1: we feel fatigued, when we feel exhaustion, we make poor decisions.

94
00:06:03,440 --> 00:06:06,560
Speaker 1: How do we make better decisions by actually trying to

95
00:06:06,600 --> 00:06:10,640
Speaker 1: get accurate by thinking about how much energy this task

96
00:06:10,839 --> 00:06:14,320
Speaker 1: that we need to accomplish is genuinely going to require,

97
00:06:15,080 --> 00:06:17,160
Speaker 1: and we have to base it on how much energy

98
00:06:17,320 --> 00:06:20,680
Speaker 1: it's taken in the past, if we've done the task before,

99
00:06:21,400 --> 00:06:24,960
Speaker 1: and when we're honest about the energy, we can then

100
00:06:25,040 --> 00:06:27,719
Speaker 1: check in with ourselves and ask ourselves, can I rise

101
00:06:27,800 --> 00:06:30,520
Speaker 1: to that energy level? Can I bring it to that

102
00:06:30,680 --> 00:06:33,919
Speaker 1: energy level? And the question even more succinctly is what

103
00:06:34,080 --> 00:06:37,480
Speaker 1: is the minimum energy required to do this? Often when

104
00:06:37,480 --> 00:06:40,560
Speaker 1: we're tired, we're thinking this thing's going to take maximum energy,

105
00:06:40,640 --> 00:06:43,400
Speaker 1: but it's not what is the minimum energy that this

106
00:06:43,520 --> 00:06:46,640
Speaker 1: thing is going to require from us to complete? Because

107
00:06:46,720 --> 00:06:50,680
Speaker 1: can we rise to that minimum energy is really the

108
00:06:50,760 --> 00:06:53,880
Speaker 1: question that you have to ask, Now, what do you

109
00:06:53,960 --> 00:06:58,080
Speaker 1: do with that? Chances are you too tired, so you're thinking, oh, well,

110
00:06:58,360 --> 00:07:02,360
Speaker 1: you know, I'm probably not gonna give the right answer,

111
00:07:02,600 --> 00:07:06,160
Speaker 1: and I'm probably not going to make the right decision.

112
00:07:06,520 --> 00:07:09,080
Speaker 1: One of my favorite things is this time is to

113
00:07:09,120 --> 00:07:12,160
Speaker 1: go and grab a couple of dates. What I love

114
00:07:12,200 --> 00:07:14,600
Speaker 1: about grabbing a couple of dates is that dates are

115
00:07:14,680 --> 00:07:17,480
Speaker 1: high in natural sugars. So if you need a quick

116
00:07:17,520 --> 00:07:20,280
Speaker 1: burst of energy, instead of going for a second cup

117
00:07:20,320 --> 00:07:24,040
Speaker 1: of coffee, go for a handful of dates. And if

118
00:07:24,080 --> 00:07:26,440
Speaker 1: you don't like them playing, you can actually make some

119
00:07:26,640 --> 00:07:29,640
Speaker 1: energy balls or put them into oatmeal bars. The thing

120
00:07:29,640 --> 00:07:33,200
Speaker 1: about dates is that they have an excellent nutrition profile,

121
00:07:33,240 --> 00:07:36,960
Speaker 1: says Healthline. Since they're dried, their calorie content is higher

122
00:07:36,960 --> 00:07:39,920
Speaker 1: than most fresh fruit. The calorie content of dates is

123
00:07:39,960 --> 00:07:43,360
Speaker 1: similar to that of other dried fruits such as raisins

124
00:07:43,440 --> 00:07:47,679
Speaker 1: and figs, and they're high in fiber, with almost seven

125
00:07:47,760 --> 00:07:50,600
Speaker 1: grams of fiber in a three point five out serving.

126
00:07:51,000 --> 00:07:53,280
Speaker 1: Including dates in your diet is a great way to

127
00:07:53,320 --> 00:07:58,360
Speaker 1: increase your fiber intake. So for me, grabbing those dates

128
00:07:58,400 --> 00:08:01,960
Speaker 1: before I make a decision to assess the amount of

129
00:08:02,080 --> 00:08:06,239
Speaker 1: energy I have is a fantastic way to know how

130
00:08:06,280 --> 00:08:09,200
Speaker 1: I'm going to feel when I take on this next

131
00:08:09,240 --> 00:08:12,080
Speaker 1: task that I have in front of me. The reason

132
00:08:12,080 --> 00:08:14,920
Speaker 1: why this is fascinating is that they found this research

133
00:08:15,160 --> 00:08:18,720
Speaker 1: in a study of judges in a courtroom. They found

134
00:08:18,720 --> 00:08:24,520
Speaker 1: that judges gave more lenient sentences after lunch than they

135
00:08:24,560 --> 00:08:29,880
Speaker 1: did just before lunch. When judges gave sentences just before lunch,

136
00:08:30,080 --> 00:08:34,880
Speaker 1: those people received the harshest sentences because judges were likely hungry,

137
00:08:35,360 --> 00:08:39,160
Speaker 1: thirsty and waiting to eat. They had lost their energy,

138
00:08:39,200 --> 00:08:41,800
Speaker 1: they were feeling a sense of fatigue, so they made

139
00:08:42,000 --> 00:08:45,200
Speaker 1: poorer decisions now when they were able to go and

140
00:08:45,240 --> 00:08:47,320
Speaker 1: get lunch in them. When they came back, now that

141
00:08:47,360 --> 00:08:51,079
Speaker 1: they were feeling fresh and alert, this sentences changed. Now

142
00:08:51,120 --> 00:08:53,920
Speaker 1: that's obviously worrying to hear in a courtroom, but the

143
00:08:54,000 --> 00:08:57,679
Speaker 1: same thing applies to us. If we're doing decision based activities,

144
00:08:57,880 --> 00:08:59,920
Speaker 1: we need to make sure we've eaten, We need to

145
00:09:00,120 --> 00:09:02,240
Speaker 1: make sure we have some energy. If we're trying to

146
00:09:02,240 --> 00:09:05,240
Speaker 1: do discipline based activities. We need to be careful about

147
00:09:05,240 --> 00:09:09,800
Speaker 1: knowing how much energy we need so that we don't overexert. Now,

148
00:09:10,040 --> 00:09:11,960
Speaker 1: another thing I'm going to say is how do you

149
00:09:12,000 --> 00:09:16,120
Speaker 1: get work done when you're tired or exhausted? Is that

150
00:09:16,160 --> 00:09:20,880
Speaker 1: you perform easier or harder tasks. Now, this is something

151
00:09:20,920 --> 00:09:23,880
Speaker 1: I want you to think about, reflect on, and understand

152
00:09:23,880 --> 00:09:27,520
Speaker 1: about yourself. Some of us get energy from doing harder

153
00:09:27,559 --> 00:09:31,000
Speaker 1: tasks first, and some of us get energy from doing

154
00:09:31,160 --> 00:09:36,559
Speaker 1: easier tasks first. We all feel different ways of momentum,

155
00:09:36,840 --> 00:09:40,080
Speaker 1: and you only know this by observing yourself. I use

156
00:09:40,160 --> 00:09:42,240
Speaker 1: someone who feels like, yes, I've got the first task

157
00:09:42,280 --> 00:09:44,240
Speaker 1: of the day done. It was easy, it was simple.

158
00:09:44,280 --> 00:09:47,199
Speaker 1: I'm done. Now I feel confident to move on. Or

159
00:09:47,240 --> 00:09:50,120
Speaker 1: you say to yourself, you know what, if I accomplish this,

160
00:09:50,360 --> 00:09:53,120
Speaker 1: I can do anything right. So you're going to start

161
00:09:53,160 --> 00:09:56,079
Speaker 1: with the hardest. Neither is right or wrong. There used

162
00:09:56,080 --> 00:09:58,000
Speaker 1: to be a time when I thought either raw, But

163
00:09:58,080 --> 00:10:02,160
Speaker 1: I've started to realize that everyone's mind works so differently

164
00:10:02,480 --> 00:10:05,120
Speaker 1: that it's so important for us to be aware. So

165
00:10:05,200 --> 00:10:07,880
Speaker 1: I find that I like to start my day doing

166
00:10:07,960 --> 00:10:10,360
Speaker 1: something difficult. It may be a cold shower. It may

167
00:10:10,360 --> 00:10:14,360
Speaker 1: be a cold plunge, something that makes me feel like

168
00:10:14,400 --> 00:10:17,160
Speaker 1: I can accomplish the rest of the day. I did

169
00:10:17,200 --> 00:10:20,559
Speaker 1: say that you could start with easy or harder first,

170
00:10:20,640 --> 00:10:23,600
Speaker 1: because we are all different, but studies do show that

171
00:10:23,679 --> 00:10:27,200
Speaker 1: doing the easy thing first can be less productive. The

172
00:10:27,320 --> 00:10:31,280
Speaker 1: idea is reinforced by behavioral research that shows that starting

173
00:10:31,280 --> 00:10:36,440
Speaker 1: with easier tasks first is not helpful overall. Studies say

174
00:10:36,520 --> 00:10:39,040
Speaker 1: that the data shows this is the case, even though

175
00:10:39,080 --> 00:10:41,160
Speaker 1: it can initially feel good to take the path of

176
00:10:41,280 --> 00:10:44,200
Speaker 1: least resistance in an attempt to get the ball rolling.

177
00:10:44,640 --> 00:10:47,480
Speaker 1: The human brain is wide to feel positive about short

178
00:10:47,559 --> 00:10:51,080
Speaker 1: term rewards, so we're more inclined to take actions that

179
00:10:51,240 --> 00:10:56,480
Speaker 1: result in gaining those short term rewards, and hardest tasks

180
00:10:56,840 --> 00:11:00,600
Speaker 1: require you to be more patient, to be more resilient.

181
00:11:01,200 --> 00:11:05,479
Speaker 1: The stress of putting off a difficult task negatively affects

182
00:11:05,520 --> 00:11:09,800
Speaker 1: productivity towards all other tasks performed. So because you keep

183
00:11:09,840 --> 00:11:12,400
Speaker 1: putting off that hard task and you keep trying to

184
00:11:12,440 --> 00:11:16,000
Speaker 1: get these quick wins, these quick dopamine hits, you can

185
00:11:16,040 --> 00:11:20,480
Speaker 1: often set yourself up for just stress and pressure of

186
00:11:20,520 --> 00:11:24,360
Speaker 1: putting something off again and again and again. The other

187
00:11:24,400 --> 00:11:26,520
Speaker 1: thing we have to realize is that studies show that

188
00:11:26,600 --> 00:11:29,840
Speaker 1: after a fifty hour work week. Scientists have found that

189
00:11:29,880 --> 00:11:33,000
Speaker 1: the work output of an employee workforce drops off a

190
00:11:33,040 --> 00:11:36,440
Speaker 1: cliff once the number of hours passes fifty five hours,

191
00:11:36,800 --> 00:11:40,480
Speaker 1: work output is almost nil due to exhaustion. So we

192
00:11:40,559 --> 00:11:42,559
Speaker 1: really have to take a look at our whole week

193
00:11:42,920 --> 00:11:47,559
Speaker 1: and ask ourselves, are we really pushing too far too often?

194
00:11:48,080 --> 00:11:49,960
Speaker 1: The study is going to say that the impact of

195
00:11:50,000 --> 00:11:52,880
Speaker 1: this decline in being effective is that people who work

196
00:11:53,000 --> 00:11:56,320
Speaker 1: seventy hours a week are achieving next to nothing in

197
00:11:56,360 --> 00:12:01,040
Speaker 1: the extra fifteen hours they choose to work. Now, I

198
00:12:01,120 --> 00:12:04,319
Speaker 1: can relate, and I would debate that also, I feel

199
00:12:04,320 --> 00:12:07,760
Speaker 1: like I can be effective and productive. Actually, let me

200
00:12:07,760 --> 00:12:11,400
Speaker 1: explain that sometimes you can be productive, but it doesn't

201
00:12:11,480 --> 00:12:14,640
Speaker 1: mean that you're effective. Productive means you get a lot

202
00:12:14,679 --> 00:12:19,840
Speaker 1: of things done. Effective means you get big, important things done.

203
00:12:20,040 --> 00:12:22,720
Speaker 1: And I find that when I'm exhausted and I'm tired,

204
00:12:23,040 --> 00:12:26,600
Speaker 1: I struggle to do those effective things, even if I'm

205
00:12:26,600 --> 00:12:29,400
Speaker 1: able to do a lot of things and check them off.

206
00:12:30,080 --> 00:12:32,840
Speaker 1: We've been getting so many amazing reviews for The Daily Jay,

207
00:12:33,120 --> 00:12:36,240
Speaker 1: my new daily guided meditation series on the car map.

208
00:12:36,600 --> 00:12:38,160
Speaker 1: You might have heard a couple of snippets on the

209
00:12:38,200 --> 00:12:40,360
Speaker 1: podcast for a few weeks, so in case you haven't

210
00:12:40,360 --> 00:12:42,280
Speaker 1: had the chance to check it out, I just wanted

211
00:12:42,320 --> 00:12:45,559
Speaker 1: to share this review from Caitlin, an elementary school teacher

212
00:12:45,600 --> 00:12:48,280
Speaker 1: from New Jersey. He's what she had to say. I

213
00:12:48,400 --> 00:12:50,960
Speaker 1: have over nine years of experience in the American public

214
00:12:51,000 --> 00:12:55,160
Speaker 1: school education system, including teaching throughout the pandemic. Over the

215
00:12:55,200 --> 00:12:58,040
Speaker 1: past two years, I've seen extreme cases of anxiety in

216
00:12:58,120 --> 00:13:01,200
Speaker 1: my students like never before. Many of these children have

217
00:13:01,320 --> 00:13:04,840
Speaker 1: never experienced these feelings before, and most are not even

218
00:13:04,920 --> 00:13:07,640
Speaker 1: sure of what they are feeling. My school district has

219
00:13:07,679 --> 00:13:11,000
Speaker 1: spent a great deal of time focusing on social emotional

220
00:13:11,080 --> 00:13:14,440
Speaker 1: learning SEL through this school year. We try to teach

221
00:13:14,480 --> 00:13:17,480
Speaker 1: coping skills and focus on teaching kids how to deal

222
00:13:17,520 --> 00:13:20,400
Speaker 1: with their feelings and become the best version of themselves.

223
00:13:20,520 --> 00:13:23,600
Speaker 1: As someone who has also been experiencing the many anxieties

224
00:13:23,640 --> 00:13:26,439
Speaker 1: of the world today, I have recently downloaded the car

225
00:13:26,480 --> 00:13:28,720
Speaker 1: mapp thanks to my mom. My mom and I are

226
00:13:28,760 --> 00:13:30,800
Speaker 1: big fans of yours, and once she heard that you

227
00:13:30,840 --> 00:13:33,520
Speaker 1: will have seven minutes of daily Jay each day, she

228
00:13:33,640 --> 00:13:37,080
Speaker 1: encouraged me in doing this. Your meaningful ideas and meditation

229
00:13:37,480 --> 00:13:40,760
Speaker 1: have quickly become part of my daily routine, so much

230
00:13:40,840 --> 00:13:44,160
Speaker 1: that I've begun incorporating some of them into my sel

231
00:13:44,240 --> 00:13:47,520
Speaker 1: morning meetings with my third graders. If you've ever wanted

232
00:13:47,559 --> 00:13:49,959
Speaker 1: to meditate with me, join me on the car map

233
00:13:50,000 --> 00:13:53,600
Speaker 1: for the Daily Jay, a daily guided meditation where I'll

234
00:13:53,600 --> 00:13:57,480
Speaker 1: help you find calm in the chaos, plant beautiful intentions

235
00:13:57,520 --> 00:14:00,840
Speaker 1: for a happy, abundant life and simple steps for positive

236
00:14:00,880 --> 00:14:04,040
Speaker 1: actions to get you closer to the life of your dreams.

237
00:14:04,520 --> 00:14:06,920
Speaker 1: Meditate with me by going to calm dot com forward

238
00:14:06,960 --> 00:14:10,040
Speaker 1: slash Jay to get forty percent off a Calm Premium

239
00:14:10,080 --> 00:14:13,120
Speaker 1: membership that's only forty two dollars for the whole year

240
00:14:13,480 --> 00:14:17,960
Speaker 1: for a daily guided meditation experience the Daily JA only

241
00:14:18,120 --> 00:14:22,320
Speaker 1: on Calm Now. One of my other habits that I

242
00:14:22,360 --> 00:14:24,800
Speaker 1: love to do when I'm trying to get work done

243
00:14:24,800 --> 00:14:27,680
Speaker 1: when I'm feeling tired is get a shower. I remember

244
00:14:27,720 --> 00:14:30,960
Speaker 1: turning up to an event and I'd been asked to

245
00:14:31,000 --> 00:14:35,360
Speaker 1: go on stage at nine thirty pm. That is my bedtime.

246
00:14:35,880 --> 00:14:39,360
Speaker 1: Can you imagine I get to an event, there's thousands

247
00:14:39,400 --> 00:14:41,120
Speaker 1: of people in the audience, I'm asked to go on

248
00:14:41,200 --> 00:14:43,520
Speaker 1: stage in nine thirty PM and in my head, I'm

249
00:14:43,520 --> 00:14:46,160
Speaker 1: thinking it's going to be my bedtime. How do I

250
00:14:46,280 --> 00:14:50,400
Speaker 1: wake up? And sometimes I'm jetlagged two the other way

251
00:14:50,680 --> 00:14:53,480
Speaker 1: where I'm really tired at that time. One of my

252
00:14:53,520 --> 00:14:56,760
Speaker 1: favorite tips so this time is to take a shower.

253
00:14:57,520 --> 00:15:00,200
Speaker 1: I know it sounds obvious, but a cold showers. Wow.

254
00:15:00,840 --> 00:15:04,200
Speaker 1: Taking a shower can refresh you in the best way.

255
00:15:04,520 --> 00:15:07,240
Speaker 1: So the studies say that, aside from boosting your mood,

256
00:15:07,920 --> 00:15:12,360
Speaker 1: research suggests that bathing can reduce inflammation, help you sleep better,

257
00:15:12,760 --> 00:15:17,520
Speaker 1: soothe muscle problems, and help with depression. There's a reason

258
00:15:17,600 --> 00:15:19,560
Speaker 1: that a cult shower wakes you up in the morning,

259
00:15:19,560 --> 00:15:23,720
Speaker 1: studies say, as the lower temperature increases oxygen intake and

260
00:15:23,920 --> 00:15:28,840
Speaker 1: heart rate to release blood through the body. So taking

261
00:15:28,840 --> 00:15:33,280
Speaker 1: a shower can be a huge wind towards working even

262
00:15:33,320 --> 00:15:37,080
Speaker 1: when you're feeling tired. Now there's also a habit element here.

263
00:15:37,240 --> 00:15:39,440
Speaker 1: You're used to taking a shower at the start of

264
00:15:39,480 --> 00:15:42,760
Speaker 1: the day, and now you're able to perform. When you

265
00:15:42,840 --> 00:15:45,520
Speaker 1: take a shower, it's almost like a mental note or

266
00:15:45,560 --> 00:15:49,360
Speaker 1: a mental rewiring to say, let's start again, Let's start

267
00:15:49,440 --> 00:15:52,360
Speaker 1: the day again. This has been a huge tip and

268
00:15:52,400 --> 00:15:55,640
Speaker 1: trick for me that has helped me when I'm really, really,

269
00:15:55,680 --> 00:15:58,520
Speaker 1: truly feeling exhausted. Now, the next tip that I want

270
00:15:58,520 --> 00:16:01,320
Speaker 1: to share with you is the music that you listen to.

271
00:16:01,480 --> 00:16:04,600
Speaker 1: I remember learning about something called the Mozart effect, which

272
00:16:04,640 --> 00:16:08,120
Speaker 1: is listening to classical music, and it's incredible. You think

273
00:16:08,120 --> 00:16:09,920
Speaker 1: this would put you to sleep, but actually it can

274
00:16:09,960 --> 00:16:12,600
Speaker 1: help you be more productive because it can help you

275
00:16:12,680 --> 00:16:17,360
Speaker 1: become more focused. And one of the biggest reasons is

276
00:16:17,360 --> 00:16:20,040
Speaker 1: because classical music doesn't have lyrics, which means you can't

277
00:16:20,080 --> 00:16:23,240
Speaker 1: sing along, you can't get distracted. You can actually just

278
00:16:23,440 --> 00:16:28,440
Speaker 1: move at the pace of the music. Nature sounds, again

279
00:16:28,520 --> 00:16:31,520
Speaker 1: have been sown to remove distraction. When you listen to

280
00:16:31,600 --> 00:16:35,160
Speaker 1: nature sounds, you still feel like you're attentive, but you

281
00:16:35,200 --> 00:16:39,640
Speaker 1: still feel like you can focus. Often we don't realize

282
00:16:39,640 --> 00:16:43,760
Speaker 1: that you can build your own distraction right. Music is

283
00:16:43,800 --> 00:16:46,040
Speaker 1: like building your own distraction. Your mind is enough to

284
00:16:46,040 --> 00:16:50,840
Speaker 1: be entertained by, but you actually are able to focus. Now.

285
00:16:50,880 --> 00:16:53,640
Speaker 1: Some reasons suggest that it's not the type of music

286
00:16:53,800 --> 00:16:58,600
Speaker 1: that it's important, but it's actually music between fifty and

287
00:16:58,800 --> 00:17:03,840
Speaker 1: eighty beats per minute. Doctor Emma Gray, a cognitive behavioral therapist,

288
00:17:04,119 --> 00:17:07,920
Speaker 1: worked with Spotify to research the benefits of certain types

289
00:17:07,960 --> 00:17:10,959
Speaker 1: of music. She found that listening to music set in

290
00:17:11,000 --> 00:17:14,680
Speaker 1: the fifty to eighty beat range puts the brain into

291
00:17:14,800 --> 00:17:19,639
Speaker 1: an alpha state. Now there's an interesting one that's next,

292
00:17:19,840 --> 00:17:23,439
Speaker 1: and it's exercise. I missed the first day of the

293
00:17:23,480 --> 00:17:26,240
Speaker 1: week this week for exercise because I was too tired.

294
00:17:26,920 --> 00:17:30,520
Speaker 1: Rarely do I allow myself to do that, and I

295
00:17:30,560 --> 00:17:32,360
Speaker 1: was so happy when I got back to it. Now,

296
00:17:32,400 --> 00:17:34,800
Speaker 1: how did you make that decision? Everyone's thinking, Jay, how

297
00:17:34,800 --> 00:17:36,960
Speaker 1: did you decide to either go to the gym or

298
00:17:36,960 --> 00:17:40,720
Speaker 1: not go to the gym? And here's how I'm going

299
00:17:40,760 --> 00:17:45,080
Speaker 1: to tell you. I made the decision. If I'm feeling unwell,

300
00:17:45,560 --> 00:17:50,600
Speaker 1: when I'm exhausted or tired, I will choose to do

301
00:17:51,040 --> 00:17:54,680
Speaker 1: low intensity workouts. I'll choose to do workouts that are

302
00:17:54,760 --> 00:18:00,439
Speaker 1: not stressful on my nervous system. If I'm just feeling lazy,

303
00:18:01,000 --> 00:18:04,640
Speaker 1: and then I'll force myself to go and continue on. Now,

304
00:18:04,640 --> 00:18:07,800
Speaker 1: how do you know if you're feeling tired, exhausted, or lazy?

305
00:18:07,880 --> 00:18:09,879
Speaker 1: How do you truly know that. I've been trying to

306
00:18:09,880 --> 00:18:14,280
Speaker 1: ask myself this question. I know that I'm lazy when

307
00:18:14,480 --> 00:18:18,360
Speaker 1: I'm thinking about how I feel right now, not how

308
00:18:18,400 --> 00:18:20,520
Speaker 1: I'm going to feel after I go to the gym,

309
00:18:20,800 --> 00:18:22,880
Speaker 1: and I'd say more often than not, I know I'm

310
00:18:22,880 --> 00:18:25,240
Speaker 1: going to feel great after the gym. Now, the difference

311
00:18:25,240 --> 00:18:29,359
Speaker 1: between tiredness and exhaustion is that you're feeling in your body,

312
00:18:30,000 --> 00:18:33,320
Speaker 1: not just your mind. So how is your body feeling

313
00:18:33,640 --> 00:18:36,200
Speaker 1: is how is your mind and head feeling? Are your

314
00:18:36,560 --> 00:18:40,760
Speaker 1: muscles aching? Is your body feeling heavy or tense? Now

315
00:18:40,800 --> 00:18:42,440
Speaker 1: that does mean you shouldn't go to the gym. I'm

316
00:18:42,440 --> 00:18:44,040
Speaker 1: just saying that when you're on that verge of being

317
00:18:44,080 --> 00:18:47,480
Speaker 1: truly exhausted, it is important to give yourself good sleep.

318
00:18:47,840 --> 00:18:51,080
Speaker 1: But the key to that is sleeping earlier. Right, the

319
00:18:51,200 --> 00:18:55,440
Speaker 1: human growth hormone also known as HGH is more active

320
00:18:55,440 --> 00:18:59,360
Speaker 1: in the early hours of sleep and ideally before midnight,

321
00:18:59,600 --> 00:19:02,080
Speaker 1: so that earlier you can get to sleep tonight, the

322
00:19:02,080 --> 00:19:05,840
Speaker 1: better you're going to feel. The next tip is something

323
00:19:05,880 --> 00:19:09,320
Speaker 1: that's become trendy recently, which is using standing desks. But

324
00:19:09,400 --> 00:19:12,760
Speaker 1: the idea to stand and John Paulson talks about a

325
00:19:12,800 --> 00:19:17,000
Speaker 1: twenty eleven study by the CDC that noted a fifty

326
00:19:17,040 --> 00:19:22,000
Speaker 1: four percent decrease in musclo skeletal pain among workers who

327
00:19:22,080 --> 00:19:25,800
Speaker 1: alternated from sitting to standing throughout the day, and John

328
00:19:25,800 --> 00:19:29,040
Speaker 1: Paulson also talked about another study in twenty fourteen by

329
00:19:29,040 --> 00:19:33,160
Speaker 1: the University of Cincinnati that reported significant decreases in shoulder

330
00:19:33,200 --> 00:19:37,840
Speaker 1: and back pain when participants varied their postures. He went

331
00:19:37,920 --> 00:19:40,000
Speaker 1: on to say that when we sit for too long,

332
00:19:40,160 --> 00:19:44,000
Speaker 1: everything in our bodies slows down. John Paulson said it's

333
00:19:44,000 --> 00:19:47,280
Speaker 1: harder to clear fats from blood, to process insulin to

334
00:19:47,359 --> 00:19:51,840
Speaker 1: keep muscles active and spines flexible, leading to soreness and

335
00:19:51,960 --> 00:19:55,240
Speaker 1: possible organ damage. He went on to say that even

336
00:19:55,280 --> 00:19:58,439
Speaker 1: our mental functions slow because we're not moving enough to

337
00:19:58,600 --> 00:20:02,840
Speaker 1: pump much blood to the brain. So even while I'm

338
00:20:02,840 --> 00:20:06,919
Speaker 1: doing this podcast right now, I'm stretching upwards, I'm raising

339
00:20:06,960 --> 00:20:09,960
Speaker 1: my hands above my head and pushing my hands behind me.

340
00:20:10,400 --> 00:20:14,640
Speaker 1: I'm rolling my shoulders. The idea of moving when we're

341
00:20:14,680 --> 00:20:19,560
Speaker 1: tired is counterintuitive, but it can be so powerful to

342
00:20:19,760 --> 00:20:23,040
Speaker 1: grasp the energy to increase more energy in the body

343
00:20:23,280 --> 00:20:26,479
Speaker 1: when you are feeling tired. The next tip is something

344
00:20:26,560 --> 00:20:29,480
Speaker 1: I'm going to share that I'm experimenting with right now.

345
00:20:29,520 --> 00:20:31,440
Speaker 1: It's something I've never done in my life, but I'm

346
00:20:31,440 --> 00:20:33,840
Speaker 1: starting to realize that it may be something to play

347
00:20:33,840 --> 00:20:37,440
Speaker 1: around with. It's the idea of napping. So studies show

348
00:20:37,440 --> 00:20:39,919
Speaker 1: that naps lasting ten to twenty minutes are considered the

349
00:20:39,960 --> 00:20:42,960
Speaker 1: ideal length. They're sometimes referred to as power naps because

350
00:20:42,960 --> 00:20:46,199
Speaker 1: they provide recovery benefits without leaving the nap of feeling

351
00:20:46,240 --> 00:20:50,399
Speaker 1: sleepy afterward. Now, some of the benefits of napping, study

352
00:20:50,480 --> 00:20:56,240
Speaker 1: show include reducing sleepiness, improving learning, aiding memory formation, and

353
00:20:56,359 --> 00:21:02,720
Speaker 1: regulating emotions. Again, that decision making is improved through napping,

354
00:21:03,040 --> 00:21:05,959
Speaker 1: so the Sleep Foundation shared some really great tips on

355
00:21:06,000 --> 00:21:08,080
Speaker 1: how to get an ideal nap. The first is to

356
00:21:08,119 --> 00:21:10,800
Speaker 1: set an alarm. Studies show that the best nap length

357
00:21:11,000 --> 00:21:13,680
Speaker 1: for most people is about ten to twenty minutes. This

358
00:21:13,720 --> 00:21:18,840
Speaker 1: provides restorative sleep without drowsiness after waking up. The other

359
00:21:18,880 --> 00:21:22,320
Speaker 1: thing is to nap early. Sleep Foundation says napping late

360
00:21:22,320 --> 00:21:24,600
Speaker 1: in the day can affect your ability to fall asleep

361
00:21:24,600 --> 00:21:28,200
Speaker 1: at bedtime. Try napping around halfway point between the time

362
00:21:28,240 --> 00:21:30,679
Speaker 1: you wake up and the time you plan to go

363
00:21:30,760 --> 00:21:33,520
Speaker 1: to bed. Usually you might think, well, that's a waste

364
00:21:33,560 --> 00:21:36,080
Speaker 1: of time, like, oh my gosh, if I fall asleep

365
00:21:36,119 --> 00:21:38,040
Speaker 1: and then what if I don't wake up again, that's

366
00:21:38,040 --> 00:21:41,240
Speaker 1: gonna be hard right. But here's the thing. You've got

367
00:21:41,240 --> 00:21:44,560
Speaker 1: to remind yourself that it's not just about being awake,

368
00:21:45,040 --> 00:21:48,120
Speaker 1: it's not just about getting it done. It's again going

369
00:21:48,160 --> 00:21:50,399
Speaker 1: back to the first thing I said, what energy do

370
00:21:50,440 --> 00:21:54,119
Speaker 1: you need to make this decision or complete this task?

371
00:21:54,640 --> 00:21:57,800
Speaker 1: If it is something that requires your best energy, that

372
00:21:57,880 --> 00:22:02,000
Speaker 1: requires your focused approach, all going to be required to

373
00:22:02,000 --> 00:22:05,720
Speaker 1: take that rest. Do not ignore this advice because it's

374
00:22:05,760 --> 00:22:07,560
Speaker 1: so easy to think, well, I just need to get

375
00:22:07,600 --> 00:22:09,679
Speaker 1: this done, Jay, I'm so busy, I just need to

376
00:22:09,720 --> 00:22:13,320
Speaker 1: make this happen. Sometimes taking a break and a pause

377
00:22:13,520 --> 00:22:15,639
Speaker 1: can be the best thing you can do. One of

378
00:22:15,680 --> 00:22:18,919
Speaker 1: my favorite things is to create a five minute gap

379
00:22:19,160 --> 00:22:21,879
Speaker 1: between each of my meetings. In that five minutes, So

380
00:22:21,880 --> 00:22:24,320
Speaker 1: if my meeting finishes at ten thirty, the next one

381
00:22:24,359 --> 00:22:27,399
Speaker 1: starts at ten thirty five. If my meeting finishes at eleven,

382
00:22:27,440 --> 00:22:30,080
Speaker 1: the next one starts at eleven h five. Or make

383
00:22:30,080 --> 00:22:32,400
Speaker 1: all your meetings fifty five minutes. I don't know who

384
00:22:32,440 --> 00:22:35,720
Speaker 1: invented this idea that your meetings had to be an hour.

385
00:22:36,160 --> 00:22:39,000
Speaker 1: They could be thirty minutes, they could be seventeen, they

386
00:22:39,000 --> 00:22:41,800
Speaker 1: could be twenty five, they could be forty five. But

387
00:22:41,840 --> 00:22:44,600
Speaker 1: we've become these people who set thirteen minute or sixty

388
00:22:44,680 --> 00:22:47,560
Speaker 1: minute meetings. Make them fifty five minutes, make them twenty

389
00:22:47,560 --> 00:22:50,800
Speaker 1: five minutes, and in that five minutes, do these five things.

390
00:22:51,560 --> 00:22:59,400
Speaker 1: Stand up, walk, hydrate, look out into the distance, and stretch. Right,

391
00:22:59,440 --> 00:23:01,200
Speaker 1: those are the five things you do in five minutes.

392
00:23:01,320 --> 00:23:03,440
Speaker 1: Notice how pulling out your phone was not one of them.

393
00:23:03,720 --> 00:23:09,600
Speaker 1: Stand up, walk about, hydrate, look at the distance, and stretch.

394
00:23:09,720 --> 00:23:13,000
Speaker 1: These are five habits that you need to do in

395
00:23:13,160 --> 00:23:16,119
Speaker 1: the five minutes between meetings so you don't carry the

396
00:23:16,160 --> 00:23:20,000
Speaker 1: baggage of the last meeting into the next meeting. That's

397
00:23:20,000 --> 00:23:23,080
Speaker 1: one of the most unhealthy things that removes our productivity,

398
00:23:23,080 --> 00:23:26,000
Speaker 1: that makes us even more tired because it just keeps

399
00:23:26,119 --> 00:23:30,920
Speaker 1: challenging our ability to think straight. And I'm going to

400
00:23:31,000 --> 00:23:35,440
Speaker 1: share one final thing that I recommend we all do

401
00:23:35,640 --> 00:23:37,720
Speaker 1: when we're feeling exhausted and tired but we need to

402
00:23:37,720 --> 00:23:43,520
Speaker 1: get some work done, is do it and then reward yourself.

403
00:23:43,920 --> 00:23:46,960
Speaker 1: Get it done, Do it, and then reward yourself with

404
00:23:47,000 --> 00:23:51,400
Speaker 1: an early night's sleep, Reward yourself with a relaxing weekend.

405
00:23:52,160 --> 00:23:56,000
Speaker 1: Plan out the reward. Not only does that give you

406
00:23:56,080 --> 00:23:58,919
Speaker 1: excitement that you have something planned for after getting this

407
00:23:59,000 --> 00:24:03,120
Speaker 1: work done will actually give you the relaxation you need.

408
00:24:03,760 --> 00:24:06,239
Speaker 1: Thank you so much for listening to today's episode. Make

409
00:24:06,280 --> 00:24:08,000
Speaker 1: sure you pass it on to someone who needs it,

410
00:24:08,520 --> 00:24:12,200
Speaker 1: and come back next week for another episode of On Purpose.

411
00:24:12,520 --> 00:24:17,720
Speaker 1: Thank you everyone,