1 00:00:01,880 --> 00:00:04,960 Speaker 1: Hey everyone, It's Jay Shaddy and I'm thrilled to announce 2 00:00:05,000 --> 00:00:07,840 Speaker 1: my podcast tour. For the first time ever, you can 3 00:00:07,880 --> 00:00:12,160 Speaker 1: experience on Purpose in person. Join me in a city 4 00:00:12,200 --> 00:00:17,200 Speaker 1: near you for meaningful, insightful conversations with surprise guests. It 5 00:00:17,239 --> 00:00:20,439 Speaker 1: could be a celebrity, top wellness expert, or a CEO 6 00:00:20,720 --> 00:00:25,040 Speaker 1: or business leader. We'll dive into experiences designed to experience growth, 7 00:00:25,360 --> 00:00:29,159 Speaker 1: spark learning, and build real connections. I can't wait to 8 00:00:29,200 --> 00:00:32,400 Speaker 1: meet you. There are a limited number of VIP experiences 9 00:00:32,600 --> 00:00:36,000 Speaker 1: for a private Q and a intimate meditation and a 10 00:00:36,080 --> 00:00:39,320 Speaker 1: meet and greet with photos. Tickets are on sale now. 11 00:00:39,720 --> 00:00:43,520 Speaker 1: Head to Jsheddy, dop me Forward Slash Tour and get 12 00:00:43,560 --> 00:00:49,360 Speaker 1: yours today. Your thoughts are not always true, Challenge them. 13 00:00:49,800 --> 00:00:54,200 Speaker 1: Your thoughts are not always reality. Don't accept them at 14 00:00:54,240 --> 00:01:02,440 Speaker 1: face value. When doubts appear, don't assume. Investigate when fear whispers, 15 00:01:03,360 --> 00:01:09,960 Speaker 1: don't bow down. Look closer. When negativity rises, don't believe 16 00:01:10,640 --> 00:01:18,400 Speaker 1: demand proof. Negativity thrives on blind acceptance. Negativity grows when 17 00:01:18,440 --> 00:01:22,640 Speaker 1: you don't fight back. The number one health and wellness podcast, 18 00:01:22,959 --> 00:01:30,480 Speaker 1: Jay Sety, Jay sheety Lyty. Hey everyone, Welcome back to 19 00:01:30,640 --> 00:01:34,360 Speaker 1: On Purpose I'm so glad you joined me, And if 20 00:01:34,400 --> 00:01:38,080 Speaker 1: you've not yet subscribed, click that button so that you 21 00:01:38,280 --> 00:01:42,440 Speaker 1: never miss an episode. It's astounding to me the community 22 00:01:42,480 --> 00:01:45,920 Speaker 1: that we're building together. And when you subscribe here, you're 23 00:01:45,920 --> 00:01:50,560 Speaker 1: not only supporting this show, you're actually starting to support yourself. 24 00:01:50,920 --> 00:01:53,480 Speaker 1: You're saying, this is a priority, this is important to me. 25 00:01:53,520 --> 00:01:58,840 Speaker 1: I want to invest in my growth. Today's episode is 26 00:01:58,960 --> 00:02:03,360 Speaker 1: all about what to do with those negative thoughts. If 27 00:02:03,400 --> 00:02:09,799 Speaker 1: you're someone that experiences intrusive, negative, difficult thoughts, this episode 28 00:02:09,840 --> 00:02:12,280 Speaker 1: is for you. If you're someone who walks out at 29 00:02:12,280 --> 00:02:16,360 Speaker 1: a meeting and can't stop thinking about something negative that happened, 30 00:02:16,840 --> 00:02:19,120 Speaker 1: or you were out with friends last week and you 31 00:02:19,160 --> 00:02:22,440 Speaker 1: can't stop thinking about a moment or an experience that 32 00:02:22,480 --> 00:02:27,400 Speaker 1: felt awkward or uncomfortable, this episode is for you. And 33 00:02:27,480 --> 00:02:30,120 Speaker 1: if you're someone that finds yourself just caught in a 34 00:02:30,200 --> 00:02:35,959 Speaker 1: negative spiral, this episode is for you. I'm going to 35 00:02:36,040 --> 00:02:40,400 Speaker 1: give you a seven step method to actually master your 36 00:02:40,440 --> 00:02:46,040 Speaker 1: thoughts and negativity. I want you to become unbeatable, undefeatable 37 00:02:46,360 --> 00:02:50,359 Speaker 1: when it comes to negative thoughts. Because here's the reality. 38 00:02:50,600 --> 00:02:55,359 Speaker 1: Negative thoughts will always arise, they'll always appear no one 39 00:02:55,400 --> 00:03:00,120 Speaker 1: in this world can never have a negative thought. But 40 00:03:00,840 --> 00:03:05,880 Speaker 1: you can make sure that a negative thought never controls you. 41 00:03:05,880 --> 00:03:08,720 Speaker 1: You can win the battle and win the fight, and 42 00:03:08,840 --> 00:03:12,639 Speaker 1: that's what we're doing today. Step one is you have 43 00:03:12,720 --> 00:03:17,520 Speaker 1: to learn to recognize and acknowledge your thoughts. All of 44 00:03:17,600 --> 00:03:20,239 Speaker 1: us have so many thoughts every single day, but we're 45 00:03:20,240 --> 00:03:24,240 Speaker 1: not always sure about the systems. We're not always sure 46 00:03:24,320 --> 00:03:27,440 Speaker 1: about the patterns. And I want to share a spiritual 47 00:03:27,480 --> 00:03:32,120 Speaker 1: truth with you that is so important. You are not 48 00:03:32,680 --> 00:03:38,720 Speaker 1: your thoughts. They're just visitors passing through your mind. You 49 00:03:39,080 --> 00:03:43,920 Speaker 1: are not your thoughts. They're just noise, not the truth. 50 00:03:45,080 --> 00:03:51,600 Speaker 1: You are not your thoughts. They're temporary, not permanent. Notice them, 51 00:03:52,200 --> 00:03:56,040 Speaker 1: but don't let them define you. Name them, but don't 52 00:03:56,080 --> 00:04:00,480 Speaker 1: give them your power. Watch them, but don't give them 53 00:04:00,520 --> 00:04:06,400 Speaker 1: your identity. The moment you recognize them, they lose their grip. 54 00:04:06,640 --> 00:04:10,800 Speaker 1: The moment you name them, they start to dissolve. The 55 00:04:10,880 --> 00:04:16,520 Speaker 1: moment you see them clearly, you set yourself free. Negative 56 00:04:16,560 --> 00:04:22,640 Speaker 1: thoughts are not facts. Awareness is your power. Negative thoughts 57 00:04:22,640 --> 00:04:28,920 Speaker 1: are not your reality. Awareness is your protection. Negative thoughts 58 00:04:28,960 --> 00:04:33,200 Speaker 1: are not who you are. Awareness is your path to 59 00:04:33,360 --> 00:04:39,719 Speaker 1: emotional freedom. It starts with being aware of our thoughts, 60 00:04:40,480 --> 00:04:45,000 Speaker 1: aware of which ones appear often, which ones don't appear enough, 61 00:04:45,600 --> 00:04:47,960 Speaker 1: Aware of what we say when we first look in 62 00:04:47,960 --> 00:04:51,000 Speaker 1: the mirror, Aware of what we say when things are 63 00:04:51,000 --> 00:04:54,159 Speaker 1: not going well. How many of you are the quickest 64 00:04:54,320 --> 00:04:58,120 Speaker 1: to judge yourself and critique yourself, but the first to 65 00:04:58,200 --> 00:05:02,039 Speaker 1: congratulate someone else? Are you that person who when you 66 00:05:02,120 --> 00:05:05,560 Speaker 1: make a mistake, you'll be really harsh and beat yourself up, 67 00:05:06,160 --> 00:05:09,479 Speaker 1: but when someone else does, you're there to be empathetic 68 00:05:09,560 --> 00:05:13,840 Speaker 1: and kind and compassionate. We're so quick to judge ourselves 69 00:05:14,279 --> 00:05:18,040 Speaker 1: and so quick to celebrate others. It's so important we 70 00:05:18,160 --> 00:05:22,320 Speaker 1: become aware of these patterns that we all experience so 71 00:05:22,480 --> 00:05:26,080 Speaker 1: that we can begin this breakthrough. So I wanted to 72 00:05:26,200 --> 00:05:28,760 Speaker 1: keep repeating that, and I want you to say it 73 00:05:28,760 --> 00:05:32,440 Speaker 1: out loud. I am not my thoughts. You are not 74 00:05:32,560 --> 00:05:36,520 Speaker 1: your thoughts. They're just temporary clouds floating across the sky 75 00:05:36,640 --> 00:05:42,520 Speaker 1: of your mind. And neuroscience proves it simply labeling emotions. 76 00:05:43,360 --> 00:05:48,839 Speaker 1: Naming them activates the prefrontal cortex and calms the amygdala, 77 00:05:49,480 --> 00:05:57,400 Speaker 1: reducing emotional overwhelm. Think of negative thoughts like popa, bads, annoying, distracting, 78 00:05:57,960 --> 00:06:01,240 Speaker 1: but not permanent or meaningful. You can just hover over 79 00:06:01,279 --> 00:06:05,040 Speaker 1: them and press the cross and they're gone. The problem 80 00:06:05,200 --> 00:06:09,440 Speaker 1: isn't that they appear, it's that we believe them. Now, 81 00:06:09,480 --> 00:06:12,360 Speaker 1: imagine you're on your desktop or your laptop and all 82 00:06:12,440 --> 00:06:16,359 Speaker 1: these screens of pop ups just start turning up. You 83 00:06:16,480 --> 00:06:19,599 Speaker 1: only get lost in them when you start filling out 84 00:06:19,600 --> 00:06:22,720 Speaker 1: the form, when you get tricked into clicking on one. 85 00:06:23,160 --> 00:06:26,320 Speaker 1: We don't want to double click on a negative thought. 86 00:06:27,240 --> 00:06:29,840 Speaker 1: We want to allow it to pass through, like a 87 00:06:29,880 --> 00:06:34,080 Speaker 1: pop up or a cloud. There's a beautiful zen story 88 00:06:34,600 --> 00:06:39,040 Speaker 1: which talks about two monks watching the sky. Dark clouds 89 00:06:39,120 --> 00:06:43,279 Speaker 1: rolled in, and one monk cried, it's a bad omen. 90 00:06:44,440 --> 00:06:48,960 Speaker 1: The other simply said, clouds come and go. The clouds 91 00:06:49,000 --> 00:06:55,000 Speaker 1: didn't change, only their reaction did. Your thoughts are clouds? 92 00:06:55,960 --> 00:07:01,680 Speaker 1: Notice them, Name them, but don't become them. Here's an 93 00:07:01,720 --> 00:07:04,160 Speaker 1: experiment I want you to try, a habit, a practical 94 00:07:04,200 --> 00:07:06,760 Speaker 1: tip that I want you to give a go today. 95 00:07:06,839 --> 00:07:11,920 Speaker 1: When you notice a negative thought, pause and internally say 96 00:07:12,920 --> 00:07:18,560 Speaker 1: I'm having a negative thought about Just naming it can 97 00:07:18,640 --> 00:07:24,240 Speaker 1: weaken its hold. Stop saying you're a negative person, Stop 98 00:07:24,320 --> 00:07:29,160 Speaker 1: saying that you have negative energy. Switch that to I 99 00:07:29,240 --> 00:07:34,680 Speaker 1: am having a negative thought about naming it can weaken 100 00:07:34,800 --> 00:07:40,440 Speaker 1: its hold. Naming it can loosen its grip, and naming 101 00:07:40,480 --> 00:07:44,080 Speaker 1: it gives you back the power because you're now aware. 102 00:07:45,280 --> 00:07:49,240 Speaker 1: Here's a habit. I want you to set three thought 103 00:07:49,360 --> 00:07:54,600 Speaker 1: alert reminders morning, midday, evening, and when it goes off, 104 00:07:54,960 --> 00:07:58,600 Speaker 1: pause for thirty seconds to scan your mind and jot 105 00:07:58,680 --> 00:08:03,160 Speaker 1: down any negative patterns that you see. When you start 106 00:08:03,200 --> 00:08:06,880 Speaker 1: to understand the patterns, you have the power. Remember that 107 00:08:07,240 --> 00:08:11,640 Speaker 1: when you understand the patterns, you have the power because 108 00:08:11,680 --> 00:08:15,680 Speaker 1: now when that pattern emerges, you can do step two. 109 00:08:16,680 --> 00:08:20,840 Speaker 1: Step two is challenge your negative thoughts now that you 110 00:08:20,960 --> 00:08:23,520 Speaker 1: know that there's a pattern. Let's say you always feel 111 00:08:23,600 --> 00:08:26,560 Speaker 1: negative when you first wake up in the morning. Let's 112 00:08:26,600 --> 00:08:29,320 Speaker 1: say you always feel negative just before going to bed. 113 00:08:29,960 --> 00:08:33,640 Speaker 1: Maybe you feel negative just before you walk through the 114 00:08:33,640 --> 00:08:36,640 Speaker 1: door of the office. Right we have certain times in 115 00:08:36,679 --> 00:08:40,840 Speaker 1: our day when negativity is really loud. Now that we're 116 00:08:40,880 --> 00:08:44,520 Speaker 1: aware of them, we have to learn to challenge them. 117 00:08:44,880 --> 00:08:47,199 Speaker 1: Not in the moment, because that time we need to 118 00:08:47,240 --> 00:08:50,560 Speaker 1: focus on work, focus on sleep, focus on waking up. 119 00:08:51,120 --> 00:08:53,800 Speaker 1: We need to challenge them when we become aware of 120 00:08:53,840 --> 00:08:57,199 Speaker 1: the pattern in our spare time. Right now, that's what 121 00:08:57,200 --> 00:09:01,320 Speaker 1: you're doing. I want you to remember this. Your thoughts 122 00:09:01,760 --> 00:09:07,480 Speaker 1: are not always accurate. Question them. Your thoughts are not 123 00:09:07,520 --> 00:09:13,080 Speaker 1: always true, Challenge them. Your thoughts are not always reality. 124 00:09:14,000 --> 00:09:19,320 Speaker 1: Don't accept them at face value. When doubts appear, don't assume. 125 00:09:20,080 --> 00:09:27,760 Speaker 1: Investigate When fear whispers, don't bow down. Look closer. When 126 00:09:27,800 --> 00:09:37,000 Speaker 1: negativity rises, don't believe demand proof. Negativity thrives on blind acceptance. 127 00:09:37,679 --> 00:09:43,360 Speaker 1: Negativity grows when you don't fight back. Negativity wins when 128 00:09:43,400 --> 00:09:50,160 Speaker 1: you don't question it. Dig deeper. Beneath fear you'll find clarity. 129 00:09:50,880 --> 00:09:57,040 Speaker 1: Beneath doubt, you'll find truth. Beneath noise, you'll find your power. 130 00:09:57,840 --> 00:10:03,400 Speaker 1: One thought challenged is one chain broken. One thought challenged 131 00:10:03,760 --> 00:10:08,959 Speaker 1: is one burden lifted. One thought challenged is one step 132 00:10:09,240 --> 00:10:15,200 Speaker 1: toward freedom. Not every thought you have is true. In fact, 133 00:10:15,480 --> 00:10:21,280 Speaker 1: negativity loves to wear the mask of reality. Cognitive behavioral therapy, 134 00:10:21,600 --> 00:10:27,560 Speaker 1: or CBT, has long shown that challenging irrational thoughts reduces 135 00:10:27,600 --> 00:10:34,559 Speaker 1: anxiety and builds emotional strengths. Ask yourself, is this thought 136 00:10:34,600 --> 00:10:39,640 Speaker 1: a fact or just a fear? It's really important to know. 137 00:10:39,800 --> 00:10:43,320 Speaker 1: Is this thought a fact or is it just a fear? 138 00:10:43,760 --> 00:10:47,880 Speaker 1: So the next time you catch yourself spiraling, ask yourself, 139 00:10:48,400 --> 00:10:51,920 Speaker 1: what evidence do I have that this thought is true? 140 00:10:52,800 --> 00:10:56,400 Speaker 1: What evidence do I have that, in fact, this thought 141 00:10:56,960 --> 00:11:01,199 Speaker 1: is not true. You're almost becoming a lawyer in your 142 00:11:01,200 --> 00:11:05,160 Speaker 1: own life, learning how to negotiate, learning how to persuade, 143 00:11:05,559 --> 00:11:08,959 Speaker 1: learning how to build and stand up for an argument, because, 144 00:11:09,000 --> 00:11:12,040 Speaker 1: guess what, the lawyer in your mind that critique is 145 00:11:12,160 --> 00:11:15,920 Speaker 1: winning every case. But that's because we don't know how 146 00:11:15,960 --> 00:11:18,600 Speaker 1: to challenge our thought. If you think that lawyer in 147 00:11:18,640 --> 00:11:21,560 Speaker 1: your head is on your side, you lose every case, 148 00:11:21,600 --> 00:11:25,800 Speaker 1: you lose every battle. But when you realize that you're 149 00:11:25,800 --> 00:11:29,079 Speaker 1: not your thoughts, you're allowed to have a defense, You're 150 00:11:29,120 --> 00:11:33,280 Speaker 1: allowed to have a case. That's when you recognize that 151 00:11:33,320 --> 00:11:36,960 Speaker 1: you don't need to accept a thought that has no evidence, 152 00:11:37,520 --> 00:11:40,040 Speaker 1: and what you want to do is present the counter 153 00:11:40,120 --> 00:11:45,200 Speaker 1: evidence to your mind systematically. Here's a daily habit to 154 00:11:45,200 --> 00:11:50,199 Speaker 1: make it easy. Create a daily thought challenge. Each evening, 155 00:11:50,480 --> 00:11:54,959 Speaker 1: write one negative thought from your day, challenge it with evidence, 156 00:11:55,120 --> 00:12:00,080 Speaker 1: and rewrite it into a more balanced, empowering statement. If 157 00:12:00,120 --> 00:12:02,600 Speaker 1: you go to bed that way, you'll wake up with 158 00:12:02,640 --> 00:12:06,920 Speaker 1: more energy and naturally feel disconnected from the weight of 159 00:12:06,960 --> 00:12:10,160 Speaker 1: that thought. 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Juni has zero sugar and only five 175 00:13:10,640 --> 00:13:14,400 Speaker 1: calories per can. We believe in nurturing and energizing your 176 00:13:14,400 --> 00:13:18,280 Speaker 1: body while enjoying a truly delicious and refreshing drink. So 177 00:13:18,440 --> 00:13:23,319 Speaker 1: visit Drinkjuni dot com today to elevate your wellness journey 178 00:13:23,559 --> 00:13:27,079 Speaker 1: and use code on purpose to receive fifteen percent off 179 00:13:27,320 --> 00:13:32,400 Speaker 1: your first order. That's drink Juni dot com and make 180 00:13:32,400 --> 00:13:36,200 Speaker 1: sure you use the code on purpose. Step number three 181 00:13:37,040 --> 00:13:43,040 Speaker 1: is reframe your thoughts. My favorite quote is from Wayne Dyer. 182 00:13:43,960 --> 00:13:46,320 Speaker 1: He said, when we change the way we look at things, 183 00:13:46,880 --> 00:13:50,880 Speaker 1: the things we look at change. Your thoughts are a story. 184 00:13:51,800 --> 00:13:55,200 Speaker 1: But here's the best part. You can write the next 185 00:13:55,240 --> 00:13:59,280 Speaker 1: line right now. Actually, you get to choose the title 186 00:13:59,280 --> 00:14:02,920 Speaker 1: of the next chat right now. You get to write 187 00:14:02,920 --> 00:14:07,880 Speaker 1: the next few pages right now. When you change the story, 188 00:14:08,480 --> 00:14:12,720 Speaker 1: you change the feeling. When you change the perspective, you 189 00:14:12,880 --> 00:14:17,080 Speaker 1: change the power. When you change the lens, you change 190 00:14:17,120 --> 00:14:24,360 Speaker 1: your life. Negative stories exhaust you. Positive reframing energizes you. 191 00:14:25,360 --> 00:14:33,080 Speaker 1: Negative thinking shrinks you. Positive reframing frees you. Small changes 192 00:14:33,120 --> 00:14:37,880 Speaker 1: in your viewpoint can lead to big changes in your vision. 193 00:14:38,560 --> 00:14:40,440 Speaker 1: Let me give you an example. You're running late to 194 00:14:40,480 --> 00:14:42,880 Speaker 1: work because someone cut you off in traffic. You get 195 00:14:42,920 --> 00:14:45,240 Speaker 1: to work, and now you're telling everyone that story of 196 00:14:45,240 --> 00:14:47,480 Speaker 1: that person who cut you off in traffic. What you 197 00:14:47,520 --> 00:14:49,880 Speaker 1: forgot to mention was the person who smiled at you. 198 00:14:50,320 --> 00:14:52,080 Speaker 1: What you forgot to mention was the fact that you 199 00:14:52,160 --> 00:14:54,480 Speaker 1: still got to work on time. What you forgot to 200 00:14:54,560 --> 00:14:58,640 Speaker 1: mention is that you survived. Nothing bad happened. The other 201 00:14:58,720 --> 00:15:02,480 Speaker 1: side of the story was makes you feel rushed, makes 202 00:15:02,480 --> 00:15:07,480 Speaker 1: you feel overwhelmed, makes you feel stressed. Just reframing, it's 203 00:15:07,480 --> 00:15:12,520 Speaker 1: not that it didn't happen, it's that you're still here right. 204 00:15:12,640 --> 00:15:17,320 Speaker 1: Positivity doesn't mean I ignore things that happened. It means 205 00:15:17,360 --> 00:15:21,120 Speaker 1: I see everything about what happened, the fact that I'm alive, 206 00:15:21,240 --> 00:15:23,640 Speaker 1: the fact that I'm here, the fact that I'm on time, 207 00:15:23,720 --> 00:15:27,360 Speaker 1: the fact that I'm smiling at someone someone smiling at me, 208 00:15:27,520 --> 00:15:33,120 Speaker 1: that simple connection. How you frame an experience changes everything 209 00:15:33,280 --> 00:15:35,840 Speaker 1: about how you feel it. Let me say that again. 210 00:15:36,160 --> 00:15:41,280 Speaker 1: How you frame an experience changes everything about how you 211 00:15:41,400 --> 00:15:46,520 Speaker 1: feel it. If you frame and experience as negative, you 212 00:15:46,640 --> 00:15:53,800 Speaker 1: feel bad. If you frame an experience as useful, insightful, powerful, fulfilling, 213 00:15:54,680 --> 00:15:59,880 Speaker 1: it transforms you. Research shows that reframing negative experiences in 214 00:16:00,120 --> 00:16:06,560 Speaker 1: prove resilience and overall wellbeing. It's not denial, its conscious 215 00:16:06,760 --> 00:16:12,560 Speaker 1: perspective shifting. Two people can face the same storm one 216 00:16:12,600 --> 00:16:18,520 Speaker 1: sees destruction, the other sees renewal. I really love this 217 00:16:18,720 --> 00:16:23,000 Speaker 1: idea that two people can experience the same thing but 218 00:16:23,160 --> 00:16:26,760 Speaker 1: react to it differently. It is up to you to 219 00:16:26,960 --> 00:16:30,880 Speaker 1: choose to reframe a narrative, reframe and experience, and it's 220 00:16:30,880 --> 00:16:33,120 Speaker 1: all about practice. The first time you try and do 221 00:16:33,160 --> 00:16:35,520 Speaker 1: this is going to be really hard. By day five, 222 00:16:35,600 --> 00:16:38,400 Speaker 1: it's going to be easier. By month five, you're going 223 00:16:38,440 --> 00:16:43,000 Speaker 1: to be flying and flowing. You will be unbeatable. A 224 00:16:43,040 --> 00:16:45,440 Speaker 1: negative experience or a negative thought won't be able to 225 00:16:45,440 --> 00:16:50,880 Speaker 1: control you because you've practiced reframing an experience. That person 226 00:16:51,160 --> 00:16:55,360 Speaker 1: who you feel doesn't care about you, they just lost 227 00:16:55,680 --> 00:17:00,160 Speaker 1: a great friend. That person you feel doesn't that tell 228 00:17:00,160 --> 00:17:05,560 Speaker 1: you they just disconnected from a gift in their life. 229 00:17:05,680 --> 00:17:10,199 Speaker 1: We have to reframe and understand differently the experiences we 230 00:17:10,240 --> 00:17:15,360 Speaker 1: go through. Here's an experiment today, when a small inconvenience happens, 231 00:17:15,840 --> 00:17:21,320 Speaker 1: pause and reframe. How could this actually be working for me? 232 00:17:22,160 --> 00:17:27,040 Speaker 1: And here's a daily habit. Start a reframing jar. Each night, 233 00:17:27,160 --> 00:17:31,480 Speaker 1: write down one negative event and intentionally reframe it in 234 00:17:31,560 --> 00:17:35,280 Speaker 1: a neutral or positive light before placing it in the jar. 235 00:17:36,080 --> 00:17:40,320 Speaker 1: What's your mindset shift over weeks, you'll literally feel yourself 236 00:17:40,400 --> 00:17:45,359 Speaker 1: rewiring your brain to notice different things. Our day feels 237 00:17:45,400 --> 00:17:48,560 Speaker 1: bad because we notice the bad more than the good. 238 00:17:49,359 --> 00:17:53,560 Speaker 1: Our day feels hard because we notice the difficult more 239 00:17:53,600 --> 00:17:58,400 Speaker 1: than our determination. Our day feels long because we notice 240 00:17:58,560 --> 00:18:02,560 Speaker 1: the hardship more more than we do the beautiful relationships. 241 00:18:03,400 --> 00:18:09,200 Speaker 1: Shift your perspective. Step four is practicing mindfulness and meditation. 242 00:18:10,480 --> 00:18:14,320 Speaker 1: Take a moment to pause and breathe deeply right now. 243 00:18:15,440 --> 00:18:21,280 Speaker 1: Mindfulness means simply noticing your present experience, let thoughts pass 244 00:18:21,440 --> 00:18:25,560 Speaker 1: without holding onto them. Pay attention to your breath. It's 245 00:18:25,560 --> 00:18:32,879 Speaker 1: your anchor. Meditation doesn't require perfection, just consistency. Practice letting 246 00:18:32,960 --> 00:18:38,040 Speaker 1: go of anything you're holding onto. Quieting your mind, even 247 00:18:38,119 --> 00:18:43,159 Speaker 1: briefly can reset your entire day. It's the oldest wisdom 248 00:18:43,160 --> 00:18:47,120 Speaker 1: in the book. But taking a few breaths can reset 249 00:18:47,160 --> 00:18:49,840 Speaker 1: you when you're nervous, when you're anxious, when you're stressed, 250 00:18:49,840 --> 00:18:54,200 Speaker 1: when you have negative thoughts. Your breath is faster, shallower. 251 00:18:54,880 --> 00:18:58,680 Speaker 1: As soon as you breathe, you make it deeper slower, 252 00:18:58,960 --> 00:19:02,680 Speaker 1: and you regain your power when you're moving fast. Think 253 00:19:02,680 --> 00:19:05,080 Speaker 1: about it. If you're driving a car really fast and 254 00:19:05,160 --> 00:19:08,440 Speaker 1: something comes out in front of you. It's really hard 255 00:19:08,440 --> 00:19:12,000 Speaker 1: to maneuver around it. Right, So when a negative thought 256 00:19:12,040 --> 00:19:15,280 Speaker 1: comes at you, if you're already moving really fast, chances 257 00:19:15,320 --> 00:19:18,040 Speaker 1: are you're going to collide. And that's what we experience 258 00:19:18,080 --> 00:19:21,959 Speaker 1: every day, collisions with our negative thoughts. But imagine if 259 00:19:21,960 --> 00:19:25,159 Speaker 1: you are driving a little bit slower, you could slow 260 00:19:25,240 --> 00:19:32,040 Speaker 1: down just ahead of that disruption and swerve comfortably, coolly, calmly. 261 00:19:33,000 --> 00:19:38,280 Speaker 1: That's what regular mindfulness practice allows you to do. Mindfulness 262 00:19:38,480 --> 00:19:42,199 Speaker 1: is about being where you are, not racing ahead, not 263 00:19:42,320 --> 00:19:46,879 Speaker 1: clinging to the past. Research from cabots In shows that 264 00:19:47,080 --> 00:19:53,960 Speaker 1: even short, consistent mindfulness practices can reduce anxiety and depression significantly. 265 00:19:54,800 --> 00:19:59,320 Speaker 1: Mindfulness is like clearing a cluttered desk. You create space 266 00:19:59,400 --> 00:20:02,480 Speaker 1: for clarity. So here's the experiment I want you to do. 267 00:20:03,320 --> 00:20:07,840 Speaker 1: Set a five minute timer today, Focus only on your 268 00:20:07,880 --> 00:20:13,240 Speaker 1: breathing when thoughts wonder gently, return attention to your breath 269 00:20:13,680 --> 00:20:19,119 Speaker 1: without judgment, And for every one hour, stop and breathe 270 00:20:19,119 --> 00:20:23,760 Speaker 1: deeply for one minute and watch how you start getting 271 00:20:23,840 --> 00:20:28,960 Speaker 1: the pace to actually maneuver and shift. Number five is 272 00:20:29,000 --> 00:20:33,680 Speaker 1: something we don't do enough of engaging in joyful activities, 273 00:20:34,520 --> 00:20:39,680 Speaker 1: you can't always avoid difficult emotions, but you can decide 274 00:20:39,800 --> 00:20:44,600 Speaker 1: how long they stay. You can't choose every result, but 275 00:20:44,680 --> 00:20:47,800 Speaker 1: you can choose what you learn from it. You can't 276 00:20:47,800 --> 00:20:53,280 Speaker 1: always avoid setbacks, but you can decide how they shape you. 277 00:20:53,280 --> 00:20:58,160 Speaker 1: You can't choose others' perceptions, but you can choose your 278 00:20:58,200 --> 00:21:03,520 Speaker 1: own self worth. You can't erase past experiences, but you 279 00:21:03,560 --> 00:21:08,240 Speaker 1: can choose how they influence your future. You can't control 280 00:21:08,320 --> 00:21:12,520 Speaker 1: the world's chaos, but you can choose to create your 281 00:21:12,600 --> 00:21:18,280 Speaker 1: own peace. Studies show that regular engagement in enjoyable activities 282 00:21:18,920 --> 00:21:24,160 Speaker 1: lowers depression significantly. Doing what you love is an indulgence. 283 00:21:24,720 --> 00:21:29,399 Speaker 1: It's essential maintenance for your mental health. So here's what 284 00:21:29,480 --> 00:21:33,240 Speaker 1: I want you to do today. Spend at least fifteen 285 00:21:33,320 --> 00:21:39,960 Speaker 1: minutes doing something you genuinely love, having your coffee, reading, gardening, dancing, painting, 286 00:21:40,240 --> 00:21:44,159 Speaker 1: whatever it is, and notice your mood before and after. 287 00:21:45,160 --> 00:21:51,120 Speaker 1: Schedule a daily joy episode. Block out twenty minutes each 288 00:21:51,240 --> 00:21:56,760 Speaker 1: morning or evening just for an activity that nourishes you right. 289 00:21:56,800 --> 00:21:59,960 Speaker 1: Think of it like a joy meeting or a joy episode. 290 00:22:00,640 --> 00:22:03,440 Speaker 1: Being able to do that allows you to tap into 291 00:22:03,560 --> 00:22:07,479 Speaker 1: joy and reduce stress. This is such an important part 292 00:22:07,880 --> 00:22:12,879 Speaker 1: because ultimately negativity and positivity are both contagious. Have you 293 00:22:12,920 --> 00:22:15,080 Speaker 1: ever met someone and you just feel positive. Have you 294 00:22:15,080 --> 00:22:17,640 Speaker 1: ever done an activity and you just feel positive, Well, 295 00:22:17,680 --> 00:22:20,920 Speaker 1: you can be that person. That person wasn't born that way. 296 00:22:21,119 --> 00:22:25,480 Speaker 1: They're practicing, they're developing that skill, and you can as well. 297 00:22:26,080 --> 00:22:32,600 Speaker 1: Step number six is looking after your temple your body. 298 00:22:32,760 --> 00:22:36,360 Speaker 1: Your body isn't separate from your mind. It's the vehicle 299 00:22:36,720 --> 00:22:42,280 Speaker 1: that carries your spirit. Regular exercise reduces depressive symptoms by 300 00:22:42,440 --> 00:22:48,440 Speaker 1: up to thirty percent. Hydration boost brain function, sleep resets 301 00:22:48,480 --> 00:22:54,080 Speaker 1: your emotional baseline. It's simple, but it's foundational. A Zen 302 00:22:54,200 --> 00:22:59,480 Speaker 1: student once asked his master, how do I attain enlightenment? 303 00:23:00,760 --> 00:23:09,119 Speaker 1: The master applied when hungry, eat, when tired, sleep, when sad, move. 304 00:23:10,320 --> 00:23:16,040 Speaker 1: Caring for the body wasn't secondary, it was sacred. I 305 00:23:16,080 --> 00:23:18,919 Speaker 1: also love this idea because when we're out of food, 306 00:23:19,520 --> 00:23:23,720 Speaker 1: we eat. When you're out of growth, you choose to grow. 307 00:23:24,640 --> 00:23:28,400 Speaker 1: So today's experiment is go for a twenty minute walk 308 00:23:28,440 --> 00:23:32,600 Speaker 1: today for a gentle stretch, and pay attention to how 309 00:23:32,640 --> 00:23:37,120 Speaker 1: your mind feels afterwards. If you want to boost your day, 310 00:23:37,359 --> 00:23:40,960 Speaker 1: it's as simple as this. Seven hours of sleep, eight 311 00:23:41,000 --> 00:23:45,399 Speaker 1: glasses of water, and fifteen minutes of movement, go on 312 00:23:45,480 --> 00:23:49,360 Speaker 1: that walk, get outdoors and watch how your mood and 313 00:23:49,520 --> 00:23:54,760 Speaker 1: mind change. And finally, number seven is limiting our exposure 314 00:23:54,800 --> 00:23:58,280 Speaker 1: to negativity. I was recently on a podcast and I 315 00:23:58,320 --> 00:24:00,760 Speaker 1: was talking to Tinks and we were talking about this 316 00:24:00,880 --> 00:24:06,520 Speaker 1: idea of how the challenge today is our news finds us. 317 00:24:06,920 --> 00:24:10,000 Speaker 1: We don't find our news. Before people would open up 318 00:24:10,040 --> 00:24:12,760 Speaker 1: the newspaper to see what the news was. Today, you're 319 00:24:12,800 --> 00:24:14,680 Speaker 1: on social media trying to figure out what your friends 320 00:24:14,680 --> 00:24:17,520 Speaker 1: are doing, and you're reading about something happening halfway across 321 00:24:17,520 --> 00:24:19,959 Speaker 1: the world. You're about to send a message to a 322 00:24:20,000 --> 00:24:23,720 Speaker 1: family member and someone sends something in the group chat 323 00:24:23,800 --> 00:24:26,960 Speaker 1: which is about a news update. We no longer find 324 00:24:27,000 --> 00:24:29,800 Speaker 1: our news. Before you were primed, you were prepared. I'm 325 00:24:29,840 --> 00:24:31,719 Speaker 1: going to look at the news to see what's happening 326 00:24:31,720 --> 00:24:34,520 Speaker 1: in the world today. You're trying to connect, you're trying 327 00:24:34,560 --> 00:24:36,879 Speaker 1: to show empathy, you're trying to love, you're trying to 328 00:24:36,920 --> 00:24:39,800 Speaker 1: have fun, and you're finding the news at that time. 329 00:24:40,320 --> 00:24:43,560 Speaker 1: It's extremely confusing and draining for your mind, which is 330 00:24:43,600 --> 00:24:48,680 Speaker 1: looking for love and being overloaded by other information. No, 331 00:24:48,840 --> 00:24:51,000 Speaker 1: I'm not saying the news is not important. I'm saying 332 00:24:51,040 --> 00:24:54,560 Speaker 1: It's important to be informed, but our mind is better 333 00:24:55,080 --> 00:24:58,320 Speaker 1: when we've chosen what we're doing. If your mind knows 334 00:24:58,359 --> 00:25:00,840 Speaker 1: you're watching the news, you're about to pick up a newspaper, 335 00:25:01,440 --> 00:25:04,160 Speaker 1: or about to read a news site or a newsletter 336 00:25:04,240 --> 00:25:08,520 Speaker 1: that you love, the mind is prepared and primed. You 337 00:25:08,560 --> 00:25:12,080 Speaker 1: can't avoid negativity, but you can look for the good 338 00:25:12,119 --> 00:25:16,840 Speaker 1: around you. You can't stop people from criticizing you, but 339 00:25:16,960 --> 00:25:22,439 Speaker 1: you can decide which feedback matters. You can't erase stress completely, 340 00:25:23,280 --> 00:25:26,959 Speaker 1: but you can find healthy ways to handle it. You 341 00:25:27,000 --> 00:25:31,359 Speaker 1: can't avoid every bad day, but you can appreciate the 342 00:25:31,359 --> 00:25:35,760 Speaker 1: good ones. You can't stop difficult moments, but you can 343 00:25:35,800 --> 00:25:40,360 Speaker 1: decide what they teach you. You can't control others attitudes, 344 00:25:41,160 --> 00:25:45,320 Speaker 1: but you can protect your own mood. You can't always 345 00:25:45,359 --> 00:25:49,800 Speaker 1: avoid negativity, but you can choose how much you allow. 346 00:25:49,880 --> 00:25:54,359 Speaker 1: In study show fifty six percent of adults report higher 347 00:25:54,400 --> 00:26:00,119 Speaker 1: stress due to constant news and social media consumption. Remember 348 00:26:00,480 --> 00:26:04,359 Speaker 1: you are what you consume. It's important to create a 349 00:26:04,480 --> 00:26:09,399 Speaker 1: digital diet, a digital fast, and a digital detox, and 350 00:26:09,480 --> 00:26:13,200 Speaker 1: a digital plan to support the mind that you want. 351 00:26:13,880 --> 00:26:16,480 Speaker 1: One of my favorite zen stories is when a student 352 00:26:16,720 --> 00:26:21,760 Speaker 1: asked their teacher, how do you remain at peace despite 353 00:26:21,800 --> 00:26:26,080 Speaker 1: the chaos of the world. The Master smiled and said, 354 00:26:27,119 --> 00:26:32,119 Speaker 1: I simply don't argue with reality. Most of our tension 355 00:26:32,200 --> 00:26:36,640 Speaker 1: is created because we want things to be different, when 356 00:26:36,640 --> 00:26:40,879 Speaker 1: in reality, when we accept what's happening and we work 357 00:26:40,960 --> 00:26:45,520 Speaker 1: to make them different, we improve. When you want something 358 00:26:45,560 --> 00:26:48,080 Speaker 1: to be different and when you work for something to 359 00:26:48,080 --> 00:26:51,800 Speaker 1: be different, it's two different experiences. When you work to 360 00:26:51,880 --> 00:26:55,280 Speaker 1: make something different, you feel closer to the solution, so 361 00:26:55,359 --> 00:26:58,679 Speaker 1: the problem feels smaller, whereas when you want something to 362 00:26:58,720 --> 00:27:02,760 Speaker 1: be different, standing away from the problem, and it feels 363 00:27:03,040 --> 00:27:09,000 Speaker 1: bigger and uncontrollable. If you've been really overwhelmed recently, take 364 00:27:09,160 --> 00:27:14,600 Speaker 1: a twenty four hour media detox today, no news, no 365 00:27:14,760 --> 00:27:20,160 Speaker 1: social media, no negativity, and observe how your mind feels 366 00:27:20,880 --> 00:27:25,359 Speaker 1: and build a positivity shield. Limit news to one short 367 00:27:25,600 --> 00:27:29,480 Speaker 1: daily check that you define, look at the news at 368 00:27:29,520 --> 00:27:33,719 Speaker 1: one time in the day. Mute negative accounts, and deliberately 369 00:27:33,760 --> 00:27:38,679 Speaker 1: subscribe to uplifting podcasts or inspiring content, and unsubscribe from 370 00:27:38,760 --> 00:27:42,680 Speaker 1: the others. I hope this seventh step ritual and method 371 00:27:43,160 --> 00:27:47,600 Speaker 1: creates less negative thoughts and more importantly, control over the 372 00:27:47,600 --> 00:27:50,600 Speaker 1: ones that do get through to you. Thank you so 373 00:27:50,680 --> 00:27:53,920 Speaker 1: much for listening. Make sure you've subscribed, Send this episode 374 00:27:53,920 --> 00:27:56,080 Speaker 1: to someone who'll appreciate it, and I'll see you on 375 00:27:56,119 --> 00:27:59,480 Speaker 1: the next one. If you love this episode, you'll enjoy 376 00:27:59,560 --> 00:28:02,359 Speaker 1: my inter you with doctor Daniel Aman on how to 377 00:28:02,480 --> 00:28:06,159 Speaker 1: change your life by changing your brain. If we want 378 00:28:06,200 --> 00:28:10,920 Speaker 1: a healthy mind, it actually starts with a healthy brain. 379 00:28:11,119 --> 00:28:14,320 Speaker 1: You know, I've had the blessing or the curse to 380 00:28:14,480 --> 00:28:19,800 Speaker 1: scan over a thousand convicted felons and over one hundred murderers, 381 00:28:19,840 --> 00:28:21,760 Speaker 1: and their brains are very damaged.