1 00:00:00,080 --> 00:00:02,640 Speaker 1: The other thing people can try that's so simple is 2 00:00:02,840 --> 00:00:05,480 Speaker 1: just a one word answer to how do I want 3 00:00:05,519 --> 00:00:09,720 Speaker 1: to feel today? Probably not going to say depressed or 4 00:00:10,119 --> 00:00:13,440 Speaker 1: not motivated or sad. I mean you're going to pick something. 5 00:00:13,480 --> 00:00:16,880 Speaker 1: And again, I mean it's unbelievable something as simple as that, 6 00:00:17,040 --> 00:00:20,239 Speaker 1: how you can really prime your mind to look for 7 00:00:20,280 --> 00:00:23,760 Speaker 1: those moments of I want to feel energized or motivated. 8 00:00:38,280 --> 00:00:41,560 Speaker 2: Hey everyone, Emily here coming to you from the Age 9 00:00:41,800 --> 00:00:44,400 Speaker 2: Studio with another installment of Hurdle. 10 00:00:44,479 --> 00:00:47,080 Speaker 3: Moment from Hurdle, a wellness. 11 00:00:46,720 --> 00:00:49,839 Speaker 2: Focused podcast where I connect with everyone from your favorite 12 00:00:49,840 --> 00:00:54,120 Speaker 2: athletes to top experts and industry CEOs about their highest highs, 13 00:00:54,400 --> 00:00:58,480 Speaker 2: toughest moments, and everything in between. We all go through 14 00:00:58,560 --> 00:01:01,520 Speaker 2: hurdles in life, and my goal through these discussions is 15 00:01:01,560 --> 00:01:04,920 Speaker 2: to empower you to better navigate yours and move with 16 00:01:05,000 --> 00:01:07,560 Speaker 2: intentions so that you can stride towards your own big 17 00:01:07,560 --> 00:01:11,880 Speaker 2: potential and of course have some fun along the way. 18 00:01:12,440 --> 00:01:16,720 Speaker 2: Today I am chatting with Mark Champagne. He is the 19 00:01:16,760 --> 00:01:20,920 Speaker 2: new author of Personal Socrates Questions that will upgrade your 20 00:01:20,959 --> 00:01:24,959 Speaker 2: life from legends and world class performers, and today we 21 00:01:25,280 --> 00:01:28,840 Speaker 2: are talking about how to be mentally fit. I know 22 00:01:28,920 --> 00:01:33,000 Speaker 2: that sounds like such a buzzy term, right, But it's interesting, 23 00:01:33,080 --> 00:01:36,600 Speaker 2: right because to be mentally fit, to take care of 24 00:01:36,640 --> 00:01:39,640 Speaker 2: our mental health, it requires some of the same energy 25 00:01:39,680 --> 00:01:43,160 Speaker 2: that you may be putting into your physical fitness. And 26 00:01:43,200 --> 00:01:46,039 Speaker 2: so Mark and I today get into that. We talk 27 00:01:46,080 --> 00:01:50,160 Speaker 2: about hacks for better mental fitness, small actionable tips that 28 00:01:50,200 --> 00:01:52,680 Speaker 2: you can take into account and execute on a day 29 00:01:52,720 --> 00:01:57,960 Speaker 2: to day basis, chatting everything from journaling to breathwork, mindful movement, 30 00:01:58,040 --> 00:02:01,280 Speaker 2: and so much more. I love Mark's attitude on this. 31 00:02:01,360 --> 00:02:03,960 Speaker 2: It's always fun for me to record with another podcaster. 32 00:02:04,160 --> 00:02:07,400 Speaker 2: Mark has his own show called Behind the Human. I 33 00:02:07,480 --> 00:02:09,880 Speaker 2: definitely encourage you to check it out, but recording with 34 00:02:09,919 --> 00:02:12,960 Speaker 2: another podcast are always a breeze, always nice when we 35 00:02:13,000 --> 00:02:16,080 Speaker 2: all have some good equipment in the mix. And I 36 00:02:16,280 --> 00:02:19,760 Speaker 2: just really really enjoyed his optimism and his good attitude. 37 00:02:19,760 --> 00:02:22,600 Speaker 2: Mark himself has been through a fair share of hurdles, 38 00:02:22,639 --> 00:02:25,400 Speaker 2: which he talks about in today's episode as well, dealing 39 00:02:25,600 --> 00:02:29,080 Speaker 2: with feeling like perhaps a lost sense of purpose and 40 00:02:29,160 --> 00:02:32,160 Speaker 2: a really low hurdle moment that went hand in hand 41 00:02:32,280 --> 00:02:34,079 Speaker 2: with a massive career pivot. 42 00:02:34,120 --> 00:02:36,920 Speaker 3: I can't wait for you to listen and hear all 43 00:02:36,960 --> 00:02:37,359 Speaker 3: about that. 44 00:02:37,639 --> 00:02:40,000 Speaker 2: Make sure you're following along with Hurdle over on social 45 00:02:40,040 --> 00:02:41,120 Speaker 2: It's at Hurdle podcast. 46 00:02:41,160 --> 00:02:43,560 Speaker 3: I am over at Emily a Body, and I. 47 00:02:43,520 --> 00:02:45,560 Speaker 2: Would love for you to get in on Hurdle's new 48 00:02:45,720 --> 00:02:48,960 Speaker 2: SMS texting service. You can do that by texting the 49 00:02:48,960 --> 00:02:52,800 Speaker 2: word welcome to seven three to two Hurdler. Again, that 50 00:02:52,960 --> 00:02:57,760 Speaker 2: is texting the word welcome to seven three two Hurdler. 51 00:02:58,040 --> 00:02:58,720 Speaker 3: Do it right now. 52 00:02:58,800 --> 00:03:00,960 Speaker 2: If you get in on that, you will get exclusive 53 00:03:01,040 --> 00:03:05,280 Speaker 2: access to new deals, exciting launches, and all of the 54 00:03:05,400 --> 00:03:09,160 Speaker 2: same inspiration and motivation that you love from Hurdle in 55 00:03:09,200 --> 00:03:14,080 Speaker 2: your podcast feed directly in your inbox. With that, let's 56 00:03:14,080 --> 00:03:29,680 Speaker 2: get to hurdling. 57 00:03:26,320 --> 00:03:26,720 Speaker 3: Today. 58 00:03:26,840 --> 00:03:29,360 Speaker 2: I am sitting down with Mark Champagne. He is a 59 00:03:29,480 --> 00:03:35,279 Speaker 2: speaker and author A I love this term mental fitness strategist. 60 00:03:35,320 --> 00:03:36,320 Speaker 2: How you doing today, Mark? 61 00:03:36,800 --> 00:03:39,440 Speaker 1: I am one hundred percent. Thank you for having me. 62 00:03:39,880 --> 00:03:41,680 Speaker 3: I love one hundred percent. 63 00:03:41,760 --> 00:03:43,320 Speaker 2: You know, I don't know if I've been I don't 64 00:03:43,320 --> 00:03:46,120 Speaker 2: know the last time I was like truly one hundred percent, 65 00:03:46,120 --> 00:03:48,320 Speaker 2: But I feel like you could tell me that projecting 66 00:03:48,360 --> 00:03:50,720 Speaker 2: that could be part of the strategies that we're talking 67 00:03:50,720 --> 00:03:51,600 Speaker 2: about mental fitness. 68 00:03:51,880 --> 00:03:54,360 Speaker 1: That's what it is. Even if I'm ninety percent, at 69 00:03:54,400 --> 00:03:58,440 Speaker 1: least I can will myself to hundred. Nobody cares if 70 00:03:58,440 --> 00:04:00,000 Speaker 1: I'm not one hundred percent, so I might as well 71 00:04:00,080 --> 00:04:00,840 Speaker 1: one hundred percent. 72 00:04:02,480 --> 00:04:05,480 Speaker 3: Nobody else caes I should care. Okay, all right, I'm 73 00:04:05,480 --> 00:04:07,680 Speaker 3: on board with this. Well, thank you so much for 74 00:04:07,760 --> 00:04:08,200 Speaker 3: talking to me. 75 00:04:08,400 --> 00:04:11,480 Speaker 2: You and I are chatting leading up to the release 76 00:04:11,640 --> 00:04:16,080 Speaker 2: of your new book called Personal Socrates. So tell me 77 00:04:16,120 --> 00:04:18,960 Speaker 2: a little bit about what Personal Socrates is what readers 78 00:04:19,000 --> 00:04:22,440 Speaker 2: can expect if they click to buy in the show. 79 00:04:22,240 --> 00:04:27,920 Speaker 1: Notes, Thank you. Personal Socrates. It's I mean, it's a 80 00:04:27,920 --> 00:04:31,000 Speaker 1: book of questions essentially, and it's a it's a guidebook 81 00:04:31,040 --> 00:04:36,040 Speaker 1: to help people find the questions that essentially can unlock 82 00:04:36,200 --> 00:04:39,400 Speaker 1: wherever you may be or bring some more clarity or 83 00:04:39,400 --> 00:04:43,160 Speaker 1: some more intentionality to how you're living and thinking. And 84 00:04:43,200 --> 00:04:47,560 Speaker 1: it's questions just because we're all asking them, but we 85 00:04:47,680 --> 00:04:52,960 Speaker 1: also sometimes don't ask the most quality questions or enough 86 00:04:53,000 --> 00:04:56,039 Speaker 1: of them or at the right time. That's the key one, Like, 87 00:04:56,080 --> 00:04:58,400 Speaker 1: it has to resonate with you, right with where you're 88 00:04:58,400 --> 00:05:00,880 Speaker 1: at in your life, so that you know. That's why 89 00:05:00,880 --> 00:05:04,560 Speaker 1: I wrote the book. It helped me pull myself out 90 00:05:04,640 --> 00:05:08,360 Speaker 1: of a pretty dark moment in my life, probably where 91 00:05:08,360 --> 00:05:12,159 Speaker 1: I was trending towards a depression of some sort or 92 00:05:12,200 --> 00:05:16,120 Speaker 1: deeper depression, I should say, And I've just I came 93 00:05:16,160 --> 00:05:18,880 Speaker 1: out of that realizing that we're all one question away 94 00:05:18,920 --> 00:05:23,320 Speaker 1: from a completely different life. So let's figure out those questions. 95 00:05:24,279 --> 00:05:27,000 Speaker 2: As someone who asks, who asks a lot of questions 96 00:05:27,000 --> 00:05:30,320 Speaker 2: for her job, obviously this totally piqued my interest. I'd 97 00:05:30,360 --> 00:05:32,840 Speaker 2: be remiss if I didn't poke at you a little 98 00:05:32,880 --> 00:05:35,120 Speaker 2: bit to talk about what was going on in your 99 00:05:35,160 --> 00:05:37,760 Speaker 2: life when you felt as though you were at the 100 00:05:38,520 --> 00:05:41,679 Speaker 2: edge of that dark time, that legitimate hurdle moment. 101 00:05:42,680 --> 00:05:45,840 Speaker 1: Yeah, that definitely was a hurdle moment. I mean the 102 00:05:46,360 --> 00:05:49,640 Speaker 1: stage was this. I was sitting in a coworking space 103 00:05:49,720 --> 00:05:53,960 Speaker 1: in Toronto, Canada, had my laptop open. I was looking 104 00:05:54,040 --> 00:05:58,200 Speaker 1: at a Apple dashboard that had the metrics for a 105 00:05:58,279 --> 00:06:01,360 Speaker 1: journaling app that I had co founded three years prior. 106 00:06:02,120 --> 00:06:05,080 Speaker 1: And the number that was there that was really sticking 107 00:06:05,120 --> 00:06:07,719 Speaker 1: out was this, this number of App Store impressions and 108 00:06:07,760 --> 00:06:11,359 Speaker 1: it read eighty six point nine million people. And my 109 00:06:11,480 --> 00:06:14,800 Speaker 1: next step was to hit delete from app Store. And 110 00:06:15,720 --> 00:06:20,719 Speaker 1: you know, the business had financially failed for various reasons. 111 00:06:20,800 --> 00:06:24,520 Speaker 1: But I remember just feeling like, how could we have 112 00:06:24,600 --> 00:06:27,479 Speaker 1: failed at such a colossal level? You know what would 113 00:06:27,480 --> 00:06:31,000 Speaker 1: my colleagues think? I left a well paying job and 114 00:06:31,440 --> 00:06:35,320 Speaker 1: a job I was doing well in and enjoy to 115 00:06:35,440 --> 00:06:39,280 Speaker 1: jump into this entrepreneurial world. We had advisors, we had 116 00:06:39,279 --> 00:06:41,560 Speaker 1: investors about to come on, We had all of these 117 00:06:41,600 --> 00:06:45,480 Speaker 1: content collaborators and brands and people like, what would all 118 00:06:45,560 --> 00:06:49,000 Speaker 1: of these people think? Having basically now, I'm deleting the 119 00:06:49,040 --> 00:06:52,960 Speaker 1: app and business alongside my identity for the last or 120 00:06:52,960 --> 00:06:57,000 Speaker 1: for those three years prior. So that's you know, that's 121 00:06:57,000 --> 00:07:01,480 Speaker 1: what I mean when in the darkest moments, because you know, 122 00:07:01,520 --> 00:07:04,120 Speaker 1: not only was I deleting that and like I said, 123 00:07:04,120 --> 00:07:05,960 Speaker 1: my identity, but it was also the first time in 124 00:07:05,960 --> 00:07:07,200 Speaker 1: my life where I didn't feel like I had a 125 00:07:07,240 --> 00:07:10,679 Speaker 1: plan forward and my backup plan, which was to return 126 00:07:10,720 --> 00:07:13,640 Speaker 1: to the industry that was coming from, just didn't feel 127 00:07:13,640 --> 00:07:16,560 Speaker 1: aligned anymore. Because I really felt lit up by this 128 00:07:16,680 --> 00:07:19,560 Speaker 1: work in this mental fitness, but I just deleted the 129 00:07:19,640 --> 00:07:24,040 Speaker 1: vehicle that was keeping me in the space essentially, so 130 00:07:24,360 --> 00:07:27,960 Speaker 1: you know what now? And yeah, so I just started 131 00:07:28,080 --> 00:07:32,120 Speaker 1: spiral into questions that were dragging me into the ground 132 00:07:32,600 --> 00:07:35,120 Speaker 1: or or digging me deeper and deeper into the ground 133 00:07:35,680 --> 00:07:38,600 Speaker 1: until finally getting to one that pulled me out of 134 00:07:38,640 --> 00:07:41,800 Speaker 1: that and remembering all the incredible humans I you know, 135 00:07:41,840 --> 00:07:44,640 Speaker 1: had the pleasure of interviewing on my podcast Behind the 136 00:07:44,720 --> 00:07:46,880 Speaker 1: Human and it was just what do I want for 137 00:07:46,960 --> 00:07:49,840 Speaker 1: my life and not paused the narrative long enough to 138 00:07:49,880 --> 00:07:50,640 Speaker 1: make a plan. 139 00:07:50,680 --> 00:07:51,840 Speaker 3: What do I want from my life? 140 00:07:51,840 --> 00:07:54,840 Speaker 2: It's interesting, right because to have eighty six point nine 141 00:07:55,000 --> 00:07:58,840 Speaker 2: million people using this tool that you created and then 142 00:07:59,000 --> 00:08:01,960 Speaker 2: still deem it unsuccessful. What happens to all of those 143 00:08:01,960 --> 00:08:04,200 Speaker 2: people that are utilizing this tool to become better? 144 00:08:05,680 --> 00:08:09,040 Speaker 1: Yeah? That so that that was the heaviest of the 145 00:08:09,080 --> 00:08:12,760 Speaker 1: whole experience, because the other thing was that in our 146 00:08:13,120 --> 00:08:16,680 Speaker 1: product journey, we weren't at the place yet where we 147 00:08:16,720 --> 00:08:19,680 Speaker 1: had any type of exporting features. And you know, you're 148 00:08:19,680 --> 00:08:23,120 Speaker 1: not talking about like a grocery list app. You're doing 149 00:08:23,160 --> 00:08:26,720 Speaker 1: about someone's journals and share people sharing, you know, their 150 00:08:26,720 --> 00:08:29,360 Speaker 1: deepest thoughts with themselves. Or there was one I'll never 151 00:08:29,400 --> 00:08:33,439 Speaker 1: forget one mom emailed at one point just saying, you know, 152 00:08:33,480 --> 00:08:36,840 Speaker 1: I've captured the first three months of my newborn's life 153 00:08:37,440 --> 00:08:39,720 Speaker 1: in this app, and oh it's just you know, I 154 00:08:39,760 --> 00:08:42,520 Speaker 1: took that to the stomach or the heart, I should say, really, 155 00:08:43,320 --> 00:08:45,000 Speaker 1: and you know, we made the decision as a team, 156 00:08:45,040 --> 00:08:47,000 Speaker 1: even though we didn't have the feature and we were 157 00:08:47,080 --> 00:08:50,080 Speaker 1: clearly out of money, that we we put together some 158 00:08:50,160 --> 00:08:52,720 Speaker 1: sort of option for people to export their data. Wasn't pretty, 159 00:08:52,760 --> 00:08:58,880 Speaker 1: but you know, we we we we got something done. 160 00:08:59,160 --> 00:09:01,719 Speaker 1: But that was way right. That was Wayne And at 161 00:09:01,720 --> 00:09:04,600 Speaker 1: the time, it just it felt, at least for me, 162 00:09:04,800 --> 00:09:09,920 Speaker 1: it felt like the app was a blip on that journey. 163 00:09:10,040 --> 00:09:12,240 Speaker 1: I knew there was something inside of myself and knew 164 00:09:12,280 --> 00:09:13,959 Speaker 1: that I was I was going to continue, even though 165 00:09:13,960 --> 00:09:16,400 Speaker 1: it felt like I had no idea what was next, 166 00:09:16,840 --> 00:09:19,800 Speaker 1: but that I was going to continue that journey and 167 00:09:20,559 --> 00:09:25,439 Speaker 1: continue really helping people with these practices and specifically the 168 00:09:25,559 --> 00:09:28,240 Speaker 1: narrative around it right opening up a whole host of 169 00:09:28,280 --> 00:09:31,600 Speaker 1: different people that may not be into journaling or reflection 170 00:09:31,880 --> 00:09:35,160 Speaker 1: in the first place. There was something there that you 171 00:09:35,400 --> 00:09:38,560 Speaker 1: kept me going, Okay, there'll be another way. I wasn't 172 00:09:38,600 --> 00:09:40,319 Speaker 1: sure what it was. And here we are. I mean, 173 00:09:40,320 --> 00:09:42,560 Speaker 1: we're you know, I'm on that path as we speak. 174 00:09:43,280 --> 00:09:46,240 Speaker 1: But it that was tough. It's tough when you have 175 00:09:46,520 --> 00:09:49,800 Speaker 1: a lot. I mean that there weren't eighty million people 176 00:09:49,840 --> 00:09:52,640 Speaker 1: in the app. There were definitely hundreds of thousands though, 177 00:09:52,679 --> 00:09:54,880 Speaker 1: so it wasn't insignificant. 178 00:09:54,440 --> 00:09:57,560 Speaker 2: Right, right, And so tell us then what it means 179 00:09:57,600 --> 00:09:59,680 Speaker 2: to quote unquote be mentally fit. 180 00:10:01,320 --> 00:10:04,560 Speaker 1: People use the term mental fitness more and more now, obviously, 181 00:10:04,640 --> 00:10:06,640 Speaker 1: I mean four years ago when I was first speaking 182 00:10:06,720 --> 00:10:10,720 Speaker 1: about journaling. I started talking about it in this language 183 00:10:10,760 --> 00:10:13,400 Speaker 1: because essentially out of necessity, because when I would speak 184 00:10:13,440 --> 00:10:16,400 Speaker 1: about journaling, people were like, oh, you're talking about the 185 00:10:16,559 --> 00:10:18,760 Speaker 1: twelve year old girl who's writing her diary, but the 186 00:10:18,760 --> 00:10:22,240 Speaker 1: boy at school, which there's nothing wrong with that, but 187 00:10:22,320 --> 00:10:25,200 Speaker 1: not necessarily. I'm talking about really big questions and how 188 00:10:25,200 --> 00:10:30,080 Speaker 1: people are reflecting, and really that forget the definition of journaling, 189 00:10:30,400 --> 00:10:33,680 Speaker 1: think of the practice, which is the reflection. Right. So 190 00:10:33,760 --> 00:10:36,080 Speaker 1: I started speaking about it in mental fitness because we 191 00:10:36,080 --> 00:10:39,800 Speaker 1: can all relate to physical fitness. And there's also this 192 00:10:41,280 --> 00:10:46,680 Speaker 1: motivating kind of feel to the term, right, because when 193 00:10:46,679 --> 00:10:50,080 Speaker 1: we talk about mental health usually there's a stigma associated 194 00:10:50,080 --> 00:10:53,200 Speaker 1: to that. It usually means that we're somewhere deeper in 195 00:10:53,240 --> 00:10:55,439 Speaker 1: a home, we're trying to like get out of something, 196 00:10:55,559 --> 00:10:58,360 Speaker 1: versus mental fitness is like I'm doing whatever I can 197 00:10:58,880 --> 00:11:01,440 Speaker 1: to train in prime my mind. That will help with 198 00:11:01,480 --> 00:11:04,559 Speaker 1: my mental health, that will help with my mental resiliency, 199 00:11:04,720 --> 00:11:08,599 Speaker 1: my mental priming, like everything that is underneath that umbrella. 200 00:11:08,679 --> 00:11:11,640 Speaker 1: So I see it as the umbrella term for really 201 00:11:11,679 --> 00:11:14,800 Speaker 1: anything you're doing for the health and performance of your mind. 202 00:11:15,520 --> 00:11:20,280 Speaker 2: Okay, okay, So beyond journaling, what are other examples of 203 00:11:20,360 --> 00:11:23,400 Speaker 2: things that you can do to get mentally fit so 204 00:11:23,480 --> 00:11:26,120 Speaker 2: to speak, or I guess more mentally fit. 205 00:11:26,520 --> 00:11:29,840 Speaker 1: Yeah. Absolutely, I mean there's definitely a visualization I think 206 00:11:29,920 --> 00:11:33,000 Speaker 1: is a big one. I mean that one is easy 207 00:11:33,040 --> 00:11:36,240 Speaker 1: to relate back to athletes. You know, we see that 208 00:11:36,280 --> 00:11:39,040 Speaker 1: played out all the time. But if you're you know, 209 00:11:39,040 --> 00:11:41,240 Speaker 1: if you're about to give a virtual presentation or an 210 00:11:41,240 --> 00:11:44,600 Speaker 1: in person presentation or about to jump on a big podcast, 211 00:11:44,640 --> 00:11:46,959 Speaker 1: I mean, you could also visualize how you want that 212 00:11:47,000 --> 00:11:49,640 Speaker 1: person to feel or those people to feel on the 213 00:11:49,679 --> 00:11:52,360 Speaker 1: other side, you know, how what does that look and 214 00:11:52,480 --> 00:11:54,679 Speaker 1: feel like? And then you're priming your mind to go 215 00:11:54,720 --> 00:11:58,160 Speaker 1: down that path. I mean, that's one I also like 216 00:11:58,240 --> 00:12:00,680 Speaker 1: to and I'd be curious what you're to because I mean, 217 00:12:00,720 --> 00:12:03,320 Speaker 1: you're prone this space as well. But I like to 218 00:12:03,400 --> 00:12:09,200 Speaker 1: stack these practices together. So I'll do breath work. For example, 219 00:12:09,280 --> 00:12:11,480 Speaker 1: in the morning, maybe do a round of like wim 220 00:12:11,520 --> 00:12:14,600 Speaker 1: Hoff's breath work, and in the breath holds, I'll do 221 00:12:14,679 --> 00:12:18,080 Speaker 1: the visualization for how I want to feel today, or 222 00:12:18,320 --> 00:12:21,480 Speaker 1: I'll link in any big goals i may have achieving 223 00:12:21,520 --> 00:12:24,360 Speaker 1: those goals, and again close as I'm holding for the 224 00:12:25,040 --> 00:12:27,400 Speaker 1: I think now I'm close to three minutes. Thanks wim 225 00:12:27,800 --> 00:12:30,880 Speaker 1: As I'm holding, I mean I'm doing something as well. 226 00:12:30,960 --> 00:12:32,880 Speaker 1: Right when it comes to mental fitness. 227 00:12:32,640 --> 00:12:34,800 Speaker 2: In terms of what I do to be mentally fit, 228 00:12:35,160 --> 00:12:39,480 Speaker 2: I would say that my practice is pretty much don't 229 00:12:39,480 --> 00:12:43,600 Speaker 2: touch my phone until I'm about to leave my apartment 230 00:12:43,600 --> 00:12:47,120 Speaker 2: for the morning. So most mornings my fitness routine takes 231 00:12:47,120 --> 00:12:49,840 Speaker 2: me outside, whether that's running or cycling. 232 00:12:50,280 --> 00:12:51,480 Speaker 3: So that's thing number one. 233 00:12:52,520 --> 00:12:55,199 Speaker 2: But in conjunction, during that period of time where I'm 234 00:12:55,240 --> 00:12:58,000 Speaker 2: not holding onto my phone or using it, I will 235 00:12:58,360 --> 00:13:00,959 Speaker 2: journal first thing in the morning while my espresso makes 236 00:13:01,000 --> 00:13:04,920 Speaker 2: in the other room. I'm also now using the Core 237 00:13:05,000 --> 00:13:08,400 Speaker 2: meditation trainer from hyper Rice. I really like this, so 238 00:13:08,480 --> 00:13:12,360 Speaker 2: I'm doing a meditation guided breathwork sort of scenario for 239 00:13:12,520 --> 00:13:16,280 Speaker 2: between five and eight minutes, and then recently I haven't 240 00:13:16,280 --> 00:13:18,880 Speaker 2: been doing I wouldn't say that I'm doing breath work, 241 00:13:19,040 --> 00:13:21,839 Speaker 2: but I'm now be getting through an injury at the moment, 242 00:13:21,920 --> 00:13:25,560 Speaker 2: and as a part of that treatment practice, talking about 243 00:13:25,600 --> 00:13:28,640 Speaker 2: breath and how it activates certain muscles has really had 244 00:13:28,679 --> 00:13:31,240 Speaker 2: me breathing in a different way for the first time 245 00:13:31,520 --> 00:13:35,320 Speaker 2: maybe ever, and being really conscious of breathing into my 246 00:13:35,400 --> 00:13:37,400 Speaker 2: belly and like getting those. 247 00:13:37,440 --> 00:13:39,439 Speaker 3: Full deep breaths. 248 00:13:39,840 --> 00:13:43,400 Speaker 2: And so for me, after I like get the coffee 249 00:13:43,440 --> 00:13:45,960 Speaker 2: and I'm done with the meditation, I'll like sit down 250 00:13:46,000 --> 00:13:49,520 Speaker 2: for a second and I'll just literally take three deep breaths, 251 00:13:49,559 --> 00:13:52,400 Speaker 2: like all the way into my belly to this like 252 00:13:52,520 --> 00:13:54,680 Speaker 2: muscle group that I'm like trying to give a little 253 00:13:54,720 --> 00:13:56,720 Speaker 2: bit of extra t I'll see you lately, which happens 254 00:13:56,760 --> 00:14:00,280 Speaker 2: to be in my lower abdomen, and just like telling myself, like, 255 00:14:00,760 --> 00:14:03,480 Speaker 2: all right, it's time to go after whatever this day 256 00:14:03,480 --> 00:14:07,440 Speaker 2: has in store for me. I don't necessarily I wouldn't 257 00:14:07,480 --> 00:14:11,120 Speaker 2: say that I'm like a huge positive affirmations person, but 258 00:14:11,160 --> 00:14:13,240 Speaker 2: I am like a realist and I'm confident in like 259 00:14:13,520 --> 00:14:15,760 Speaker 2: what I'm about to go after in the world. So 260 00:14:16,280 --> 00:14:19,200 Speaker 2: something as simple as saying to myself, like I am capable, 261 00:14:19,680 --> 00:14:22,760 Speaker 2: I've got this, not maybe something like you are the 262 00:14:22,800 --> 00:14:26,520 Speaker 2: best thing ever, Like, that's not necessarily where I'm going 263 00:14:26,520 --> 00:14:28,640 Speaker 2: with my affirmations, but hey, to each their own. 264 00:14:28,960 --> 00:14:31,000 Speaker 1: Well, that's the thing. I mean, it's whatever works. I 265 00:14:31,040 --> 00:14:33,560 Speaker 1: mean for me, I share something similar with the coffee 266 00:14:33,600 --> 00:14:37,080 Speaker 1: and say with an espresso as that's brewing. I mean 267 00:14:37,280 --> 00:14:40,080 Speaker 1: just again, even being present to that whole experience. You 268 00:14:40,160 --> 00:14:42,720 Speaker 1: smell the coffee, you can see it. And I typically 269 00:14:42,880 --> 00:14:46,120 Speaker 1: either read a passage from Ryan Holiday's book The Daily 270 00:14:46,200 --> 00:14:49,080 Speaker 1: Stoic just to you know, have a mind or a 271 00:14:49,200 --> 00:14:52,440 Speaker 1: prospective shift, usually in terms of whatever is going on 272 00:14:52,520 --> 00:14:54,320 Speaker 1: in my life seeing well, wait a second, I mean 273 00:14:54,320 --> 00:14:57,240 Speaker 1: this has played out thousands of years ago. If they 274 00:14:57,680 --> 00:15:00,840 Speaker 1: can handle it, so can I. But the other thing 275 00:15:00,880 --> 00:15:03,960 Speaker 1: people can try that's so simple, is just a one 276 00:15:03,960 --> 00:15:06,760 Speaker 1: word answer to how do I want to feel today? 277 00:15:08,040 --> 00:15:14,520 Speaker 1: Probably not going to say depressed or not motivated or sad. 278 00:15:14,600 --> 00:15:16,560 Speaker 1: I mean you're going to pick something. And again, I 279 00:15:16,560 --> 00:15:19,720 Speaker 1: mean it's unbelievable something as simple as that. How you 280 00:15:19,800 --> 00:15:23,360 Speaker 1: can really prime your mind to look for those moments 281 00:15:23,400 --> 00:15:27,520 Speaker 1: of I want to feel energized or motivated? Yeah, and whatnot? Right? 282 00:15:27,560 --> 00:15:29,560 Speaker 1: And the more you do that in the morning where 283 00:15:29,560 --> 00:15:31,680 Speaker 1: you have a little bit more control pre phone, like 284 00:15:31,680 --> 00:15:37,760 Speaker 1: you're saying, the more you start intuitively doing it across everything, right. 285 00:15:37,640 --> 00:15:39,720 Speaker 2: Right, So, I mean this sounds like you're hinting at 286 00:15:39,920 --> 00:15:43,040 Speaker 2: perhaps other reflective exercises that we can use to be 287 00:15:43,400 --> 00:15:44,000 Speaker 2: mentally fit. 288 00:15:44,120 --> 00:15:45,560 Speaker 3: The first one you list it off. 289 00:15:45,440 --> 00:15:48,280 Speaker 2: Here choosing your word for the day, how you want 290 00:15:48,320 --> 00:15:50,680 Speaker 2: to feel, how you want to show up. What's another 291 00:15:50,720 --> 00:15:53,960 Speaker 2: example of a reflective exercise that someone could indulge in 292 00:15:54,440 --> 00:15:57,520 Speaker 2: to feel or to boost their mental fitness. 293 00:15:58,280 --> 00:16:01,560 Speaker 1: Well, one of the easiest, again is if stacking some 294 00:16:01,640 --> 00:16:06,040 Speaker 1: practices together. But I've been really trying to take even 295 00:16:06,080 --> 00:16:09,280 Speaker 1: a short walk right after lunch. I mean, there's obvious 296 00:16:09,320 --> 00:16:13,760 Speaker 1: health benefits, and there's like glucose bleunting responses that happen 297 00:16:13,800 --> 00:16:18,400 Speaker 1: and that while doing that, but during the walk, instead 298 00:16:18,440 --> 00:16:21,480 Speaker 1: of listening to a podcast or music, to actually just 299 00:16:21,680 --> 00:16:25,600 Speaker 1: walk and be aware of what's around you. And again, 300 00:16:25,960 --> 00:16:28,440 Speaker 1: the more you're doing that, the more detail you're seeing. 301 00:16:29,040 --> 00:16:31,520 Speaker 1: Then you start seeing and picking up more detail in 302 00:16:31,560 --> 00:16:35,280 Speaker 1: your work as well, or you're daily whatever you're working on, right, 303 00:16:35,320 --> 00:16:38,040 Speaker 1: you start seeing, okay, this is where you know this 304 00:16:38,200 --> 00:16:40,400 Speaker 1: needs to be changed, or I see this detail because 305 00:16:40,400 --> 00:16:44,640 Speaker 1: you're you're there's subtle mental fitness training techniques that over 306 00:16:44,720 --> 00:16:49,280 Speaker 1: time stack up. Just like if you're training for a marathon. 307 00:16:49,360 --> 00:16:52,080 Speaker 1: I mean you're doing the work, you're building up to 308 00:16:52,160 --> 00:16:55,120 Speaker 1: that distance and scaling it back and whatnot. Right, it's 309 00:16:55,120 --> 00:16:57,560 Speaker 1: the same thing when it comes to our mental fitness. 310 00:16:57,920 --> 00:17:01,120 Speaker 3: Hmmm, okay, So being more pro in your day to day. 311 00:17:01,280 --> 00:17:04,359 Speaker 2: We talk about the benefit of getting outside talking about 312 00:17:04,359 --> 00:17:07,480 Speaker 2: this power word, what about I feel often times? I 313 00:17:07,560 --> 00:17:10,280 Speaker 2: mean we mentioned the practice of journaling, which brings about 314 00:17:10,320 --> 00:17:13,520 Speaker 2: the topic of gratitude. So how does gratitude play into 315 00:17:13,560 --> 00:17:14,520 Speaker 2: your mental fitness. 316 00:17:15,280 --> 00:17:18,639 Speaker 1: It's huge. I mean between gratitude and tapping into the 317 00:17:18,680 --> 00:17:22,040 Speaker 1: present moment, which usually go hand to hand or hand 318 00:17:22,040 --> 00:17:25,600 Speaker 1: in hand. I mean that's where you can literally shift 319 00:17:25,600 --> 00:17:28,560 Speaker 1: your mind immediately into a from a survival state to 320 00:17:28,600 --> 00:17:33,640 Speaker 1: a creation state, meaning you know, survival state fear, anxiety, 321 00:17:33,880 --> 00:17:37,160 Speaker 1: not feeling great, not motivated, to creation state, and we're 322 00:17:37,200 --> 00:17:40,280 Speaker 1: never in both at the same time. The creation state 323 00:17:40,359 --> 00:17:43,520 Speaker 1: is when you're motivated and driven, excited, you feel good, 324 00:17:43,560 --> 00:17:46,239 Speaker 1: you're happy, and I mean that's where we do our 325 00:17:46,280 --> 00:17:49,120 Speaker 1: best work, that's where we feel our best. We're obviously 326 00:17:49,160 --> 00:17:51,879 Speaker 1: going to oscillate between both of those. But the thing is, 327 00:17:51,920 --> 00:17:54,280 Speaker 1: when it comes to a practice like journaling or any 328 00:17:54,280 --> 00:17:57,280 Speaker 1: of these other reflective practices, the more you're doing, the 329 00:17:57,280 --> 00:18:01,000 Speaker 1: more you're training your self awareness. So you can pick up, oh, okay, 330 00:18:01,000 --> 00:18:04,120 Speaker 1: wait a second, I'm in that zone right, and then 331 00:18:04,160 --> 00:18:08,040 Speaker 1: you dive into gratitude or just being present and you 332 00:18:08,080 --> 00:18:10,800 Speaker 1: can pause that narrative. Like I remember when I was 333 00:18:10,840 --> 00:18:14,359 Speaker 1: deleting the app. I'll never forget this because, as terrible 334 00:18:14,359 --> 00:18:19,240 Speaker 1: as it felt, I remember at the end just thinking, Okay, 335 00:18:19,359 --> 00:18:21,600 Speaker 1: this is probably one of the worst feelings I've ever 336 00:18:21,640 --> 00:18:23,879 Speaker 1: had in my life. I don't really know what's next. 337 00:18:24,000 --> 00:18:27,040 Speaker 1: I can't really afford my rent in my house. I 338 00:18:27,040 --> 00:18:29,600 Speaker 1: don't really want to live in the city. But you 339 00:18:29,640 --> 00:18:32,080 Speaker 1: know what, I just deleted this app on a laptop 340 00:18:32,119 --> 00:18:34,280 Speaker 1: that most people in the world don't have access to, 341 00:18:35,760 --> 00:18:38,760 Speaker 1: and that just, you know, that grounds you pretty fast 342 00:18:38,920 --> 00:18:42,800 Speaker 1: and at least cuts the narrative for a few minutes 343 00:18:42,840 --> 00:18:45,760 Speaker 1: to make some different decisions or do something else to 344 00:18:46,160 --> 00:18:49,439 Speaker 1: pull you out of that spiral. Because we're all I mean, 345 00:18:49,520 --> 00:18:51,440 Speaker 1: let's be honest, we're all best selling or New York 346 00:18:51,440 --> 00:18:54,240 Speaker 1: Times bestselling authors when it comes to our internal narratives. 347 00:18:54,280 --> 00:18:57,480 Speaker 1: I mean they feel so real right most of the time. 348 00:18:57,640 --> 00:18:59,360 Speaker 1: I mean, those stories don't come to fruition. 349 00:19:05,160 --> 00:19:08,080 Speaker 2: Taking a break from today's episode to talk to you 350 00:19:08,200 --> 00:19:13,960 Speaker 2: about my sponsors. First up, my friends at Revtown. Revtown 351 00:19:14,240 --> 00:19:18,879 Speaker 2: is an inherently naturally inclusive brand that makes denim for 352 00:19:19,080 --> 00:19:25,280 Speaker 2: all shapes and styles. 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Also want to give 369 00:20:15,920 --> 00:20:20,199 Speaker 2: some love to my friends at barren Fig. Barnfig is 370 00:20:20,240 --> 00:20:24,040 Speaker 2: actually the publisher of Mark's books, so obviously this is 371 00:20:24,080 --> 00:20:27,080 Speaker 2: how we got introduced, and I've talked about them on 372 00:20:27,119 --> 00:20:31,280 Speaker 2: the show before. You know that I am a Baronfig addict. 373 00:20:31,440 --> 00:20:35,080 Speaker 2: I absolutely love what they call their tools for thinkers, 374 00:20:35,440 --> 00:20:40,359 Speaker 2: which include everything from beautiful cloth bound notebooks to the 375 00:20:40,560 --> 00:20:45,119 Speaker 2: smoothest writing pens I have ever used. I'm also super 376 00:20:45,160 --> 00:20:48,720 Speaker 2: amped on my Barrenfig carrying case that I'm going to 377 00:20:48,760 --> 00:20:52,960 Speaker 2: be using here on my trip to Italy. 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That's Barnfig dot com 386 00:21:20,760 --> 00:21:21,520 Speaker 2: slash hurdle. 387 00:21:28,440 --> 00:21:29,679 Speaker 3: That perspective shift. 388 00:21:29,760 --> 00:21:31,920 Speaker 2: It can be really hard to get there, and it's 389 00:21:31,960 --> 00:21:35,840 Speaker 2: not you know, abnormal if someone has trouble getting there 390 00:21:35,920 --> 00:21:38,720 Speaker 2: right away. In fact, it would be odd if you 391 00:21:38,920 --> 00:21:42,359 Speaker 2: instantly went through a massive hurdle and you were like, Wow, 392 00:21:42,400 --> 00:21:45,359 Speaker 2: this is so great that this unexpected bad thing is 393 00:21:45,359 --> 00:21:47,679 Speaker 2: happening in my life, like I'm so happy about it. 394 00:21:47,720 --> 00:21:49,480 Speaker 2: Of course not, it's not going to go like that. 395 00:21:49,680 --> 00:21:53,000 Speaker 2: But you then, after you feel all the feelings and 396 00:21:53,040 --> 00:21:56,359 Speaker 2: deal with those things and digest the experience, have the choice. 397 00:21:56,400 --> 00:21:58,359 Speaker 2: And that's what this show is all about, to figure 398 00:21:58,400 --> 00:22:00,960 Speaker 2: out how you're gonna move on and how you can 399 00:22:01,440 --> 00:22:06,120 Speaker 2: shift that perspective to take these learnings from again the unexpected. 400 00:22:06,480 --> 00:22:09,359 Speaker 1: Yeah so, and here's one thing anyone can do in 401 00:22:09,400 --> 00:22:12,480 Speaker 1: any of these hurdle moments is just take time. Now, 402 00:22:12,560 --> 00:22:15,879 Speaker 1: whether that's right during the show or after, but just 403 00:22:15,960 --> 00:22:19,720 Speaker 1: write down five or ten things or activities or people 404 00:22:19,760 --> 00:22:22,360 Speaker 1: that you know, without any shadow of a doubt, will 405 00:22:22,359 --> 00:22:24,520 Speaker 1: put a smile on your face. I mean, I was 406 00:22:24,720 --> 00:22:27,000 Speaker 1: default into that list all the time. Soon as things 407 00:22:27,000 --> 00:22:28,720 Speaker 1: came up, I knew that, Okay, if I go for 408 00:22:28,760 --> 00:22:31,800 Speaker 1: a run, I'm gonna feel better. So you default to 409 00:22:31,840 --> 00:22:34,200 Speaker 1: that list. Or maybe it's going to visit an art 410 00:22:34,200 --> 00:22:37,359 Speaker 1: gallery and taking in art or it's a walk, or 411 00:22:37,440 --> 00:22:40,600 Speaker 1: it's meditation or journaling, but again, even just and it 412 00:22:40,680 --> 00:22:42,840 Speaker 1: goes back to that example of the guy I was 413 00:22:42,840 --> 00:22:45,520 Speaker 1: talking about who had the suicidal thoughts, like he had 414 00:22:45,520 --> 00:22:48,639 Speaker 1: that list, right, he knew he had access to that, 415 00:22:48,800 --> 00:22:52,359 Speaker 1: And sometimes just knowing we have that that list or 416 00:22:52,400 --> 00:22:56,120 Speaker 1: those tools gives us the confidence to really navigate those 417 00:22:56,160 --> 00:22:56,840 Speaker 1: tough moments. 418 00:22:57,280 --> 00:22:59,520 Speaker 3: On the show, we call that the joy list. 419 00:23:00,200 --> 00:23:02,920 Speaker 1: Yes, I write about it and call it the happiness 420 00:23:02,920 --> 00:23:03,560 Speaker 1: list in the book. 421 00:23:03,760 --> 00:23:05,200 Speaker 3: So there we go, There we go. 422 00:23:05,280 --> 00:23:07,720 Speaker 2: Okay, So, I mean we've covered a bunch of different 423 00:23:07,720 --> 00:23:10,600 Speaker 2: strategies here to boost your mental fitness. 424 00:23:10,840 --> 00:23:13,199 Speaker 3: Is there anything else that we haven't yet touched on? 425 00:23:13,920 --> 00:23:18,560 Speaker 1: Yes? Because I and I'm guilty of this all the time. 426 00:23:18,600 --> 00:23:22,840 Speaker 1: I always talk about journaling from this perspective of we're 427 00:23:22,840 --> 00:23:26,800 Speaker 1: dealing with something that's traumatic or emotionally charged or whatever 428 00:23:26,840 --> 00:23:29,200 Speaker 1: it is, and you know, we can leverage these practices 429 00:23:29,240 --> 00:23:30,840 Speaker 1: to pause and get out of it, which which is 430 00:23:30,840 --> 00:23:33,920 Speaker 1: obviously super useful. But then there's the whole other side 431 00:23:33,920 --> 00:23:37,520 Speaker 1: of this when it comes to possibility, and I think 432 00:23:37,560 --> 00:23:39,359 Speaker 1: of a lot of people I've interviewed in the past 433 00:23:39,400 --> 00:23:42,720 Speaker 1: and just changing the language of or leveraging the language 434 00:23:42,760 --> 00:23:48,959 Speaker 1: of imagine if X was possible, or imagine if I 435 00:23:49,040 --> 00:23:52,639 Speaker 1: did this for example, just using that language and you know, 436 00:23:52,840 --> 00:23:54,960 Speaker 1: related to a project or something that you want to 437 00:23:55,000 --> 00:23:58,040 Speaker 1: do in your life. Right away you eliminate all the 438 00:23:58,080 --> 00:24:01,720 Speaker 1: barriers because you're using your mate. There's no rules there, 439 00:24:02,160 --> 00:24:06,520 Speaker 1: but it unlocks a whole other way of thinking and 440 00:24:07,000 --> 00:24:10,120 Speaker 1: you know, creativity that then again puts our mind into 441 00:24:10,160 --> 00:24:12,920 Speaker 1: the state of possibility, and then all of a sudden 442 00:24:12,960 --> 00:24:17,080 Speaker 1: we can start mapping different plans and actions or tasks 443 00:24:17,080 --> 00:24:20,240 Speaker 1: and strategies and whatnot and work our ways towards whatever 444 00:24:20,320 --> 00:24:23,480 Speaker 1: we're you know, we're setting our goals or objectives. 445 00:24:23,000 --> 00:24:26,440 Speaker 2: To I think oftentimes when something feels off, like we 446 00:24:26,560 --> 00:24:29,159 Speaker 2: know that something feels off, but it's like making the 447 00:24:29,280 --> 00:24:31,160 Speaker 2: decision to do something about it. 448 00:24:31,280 --> 00:24:34,400 Speaker 3: So for someone who might feel. 449 00:24:34,119 --> 00:24:37,040 Speaker 2: Off but may not want to admit to themselves that 450 00:24:37,080 --> 00:24:39,720 Speaker 2: like their mental fitness so to speak, is lacking, Like 451 00:24:40,200 --> 00:24:43,639 Speaker 2: what even is like a diagnostic moment that you have 452 00:24:43,720 --> 00:24:45,480 Speaker 2: where you're like, man, I really could be a little 453 00:24:45,480 --> 00:24:46,760 Speaker 2: bit more mentally fit here. 454 00:24:47,400 --> 00:24:51,720 Speaker 1: Yeah, Well, I mean the question that anyone can ask, 455 00:24:51,760 --> 00:24:54,640 Speaker 1: and that's in that case to really diagnose what's up 456 00:24:54,800 --> 00:24:59,840 Speaker 1: is what am I pretending not to know? Right? I mean? 457 00:25:00,000 --> 00:25:03,680 Speaker 1: And what comes to mind automatically. That's I think most 458 00:25:03,720 --> 00:25:06,879 Speaker 1: can relate to, and myself included is nutrition. Right, we 459 00:25:06,960 --> 00:25:09,040 Speaker 1: know when we're eating like garbage or not. We know 460 00:25:09,080 --> 00:25:11,760 Speaker 1: what we put in. We're either fueling health or disease. 461 00:25:11,800 --> 00:25:15,120 Speaker 1: It's one of the two essentially, But you know, we 462 00:25:15,119 --> 00:25:18,160 Speaker 1: we ignore certain points of that, and there's so many 463 00:25:18,200 --> 00:25:21,520 Speaker 1: there's there are relationships that we pretend that you know, 464 00:25:21,880 --> 00:25:24,160 Speaker 1: we're good in the past, but maybe have fizzled out, 465 00:25:24,200 --> 00:25:27,080 Speaker 1: and that's okay, but we haven't let that, you know, 466 00:25:27,160 --> 00:25:30,800 Speaker 1: relationship go. Then that just creates more mental fog, and 467 00:25:30,960 --> 00:25:34,520 Speaker 1: mental takes up mental real estate, which affects everything else. So, 468 00:25:35,040 --> 00:25:37,879 Speaker 1: you know, just spending some time, and I think the 469 00:25:37,960 --> 00:25:41,080 Speaker 1: biggest thing with any of these prompts or these practices 470 00:25:41,160 --> 00:25:44,080 Speaker 1: is just to go in and set some kind of 471 00:25:44,200 --> 00:25:48,639 Speaker 1: rules of engagement for yourself. You know, there's no judgment here. 472 00:25:48,920 --> 00:25:52,240 Speaker 1: This is a judgment free zone. Write down and the 473 00:25:52,320 --> 00:25:55,800 Speaker 1: answer to those questions. Don't judge your answers, don't worry 474 00:25:55,840 --> 00:25:59,480 Speaker 1: about grammar, don't worry about this. Just let out exactly 475 00:25:59,480 --> 00:26:02,640 Speaker 1: how you're feel. Don't filter anything right, right, and then 476 00:26:02,760 --> 00:26:06,200 Speaker 1: you know, then you're being true to yourself, which ends 477 00:26:06,280 --> 00:26:07,760 Speaker 1: up showing up with others as well. 478 00:26:08,040 --> 00:26:11,800 Speaker 2: For someone who feels as though they are game on 479 00:26:12,080 --> 00:26:15,639 Speaker 2: with getting in on their mental fitness game, they start 480 00:26:15,680 --> 00:26:18,280 Speaker 2: the jrenaline, they do the meditation, they're all about this 481 00:26:18,359 --> 00:26:19,120 Speaker 2: self inquiry. 482 00:26:19,680 --> 00:26:21,600 Speaker 3: Then they fall off the wagon. 483 00:26:21,960 --> 00:26:25,360 Speaker 2: What advice do you have for them when it comes 484 00:26:25,480 --> 00:26:28,119 Speaker 2: to getting back on and the judgment that can go 485 00:26:28,200 --> 00:26:28,960 Speaker 2: hand in hand with that. 486 00:26:30,119 --> 00:26:32,439 Speaker 1: Yeah, well, I think it comes back to just cutting 487 00:26:32,440 --> 00:26:35,400 Speaker 1: ourselves some slack. I mean, we're so hard on ourselves, right, 488 00:26:35,480 --> 00:26:38,359 Speaker 1: Like if you think of your how you would speak 489 00:26:38,359 --> 00:26:41,119 Speaker 1: to your best friend or some of your closest family members, 490 00:26:41,119 --> 00:26:43,800 Speaker 1: and then how we speak to ourselves, they're usually wildly different. 491 00:26:44,000 --> 00:26:47,399 Speaker 1: So just first acknowledging that and saying you know, and 492 00:26:47,480 --> 00:26:51,480 Speaker 1: releasing that judgment and that language, and just maybe setting 493 00:26:51,520 --> 00:26:53,719 Speaker 1: an intention for yourself that you know what I'm going 494 00:26:53,800 --> 00:26:55,959 Speaker 1: to be. I'm going to be kind to myself. I'm 495 00:26:55,960 --> 00:27:00,400 Speaker 1: gonna allow myself to restart this whole you know, my practice, 496 00:27:00,640 --> 00:27:03,600 Speaker 1: but also you know, set yourself up for success and 497 00:27:03,680 --> 00:27:06,720 Speaker 1: not failure. Don't It doesn't have to be this reintroduced 498 00:27:07,040 --> 00:27:10,520 Speaker 1: reintroduction of all, like an hour of mental fitness or 499 00:27:10,600 --> 00:27:14,000 Speaker 1: exercise or whatever it is, right, maybe it's just during 500 00:27:14,040 --> 00:27:16,760 Speaker 1: that while that coffee is brewin, setting that intention, doing 501 00:27:16,800 --> 00:27:20,119 Speaker 1: that for seven days and then continuing forward. Even the 502 00:27:20,119 --> 00:27:22,159 Speaker 1: way I wrote the book, I mean, the whole idea 503 00:27:22,200 --> 00:27:25,480 Speaker 1: behind it was, even though people seem to be reading 504 00:27:25,520 --> 00:27:27,840 Speaker 1: it through, I'm like, just slow it down. I mean, 505 00:27:27,920 --> 00:27:30,840 Speaker 1: read the introduction, but then just pick a profile of morning. 506 00:27:30,840 --> 00:27:33,919 Speaker 1: They're five to ten minutes max. And that could be 507 00:27:33,920 --> 00:27:36,520 Speaker 1: your mental fitness, right, and then from that and I'm 508 00:27:36,960 --> 00:27:39,440 Speaker 1: you know, the book is one example, but any anything 509 00:27:39,440 --> 00:27:41,600 Speaker 1: that resonates with you and taking a look at your 510 00:27:41,760 --> 00:27:45,360 Speaker 1: actual routine today, where can you leverage something or bring 511 00:27:45,440 --> 00:27:48,200 Speaker 1: something in or stack it onto something you're already doing 512 00:27:48,680 --> 00:27:51,320 Speaker 1: so that you have the most chances of actually sticking 513 00:27:51,359 --> 00:27:53,879 Speaker 1: with it right right, And then as you know, it 514 00:27:53,960 --> 00:27:56,520 Speaker 1: just starts to blossom from there and then you start 515 00:27:56,600 --> 00:27:59,560 Speaker 1: feeling the benefits of that, you start seeing the results 516 00:27:59,600 --> 00:28:00,679 Speaker 1: and you can tinue forward. 517 00:28:01,640 --> 00:28:04,040 Speaker 2: Yeah, I mean, I think the starting small tip, whether 518 00:28:04,119 --> 00:28:06,160 Speaker 2: or not you've fallen on the bandwagon or you're trying 519 00:28:06,160 --> 00:28:08,560 Speaker 2: to get on it to begin with, is just the 520 00:28:08,600 --> 00:28:12,960 Speaker 2: most important important tip in terms of don't take on 521 00:28:13,200 --> 00:28:16,440 Speaker 2: more than you can chew, especially at the beginning, because 522 00:28:16,880 --> 00:28:20,719 Speaker 2: that intro work, that few minutes a day is what 523 00:28:20,880 --> 00:28:24,200 Speaker 2: does open up the gateway for anyone to start feeling 524 00:28:24,240 --> 00:28:27,879 Speaker 2: better in their routine. Right, And when you start to 525 00:28:28,240 --> 00:28:32,040 Speaker 2: experience that, then you have the opportunity to build on 526 00:28:32,080 --> 00:28:34,840 Speaker 2: it and build in it, build on it intelligently. That 527 00:28:34,920 --> 00:28:38,280 Speaker 2: doesn't mean that, you know, you nail three minutes of 528 00:28:38,640 --> 00:28:40,760 Speaker 2: mental fitness a day and then you're like, all right, 529 00:28:40,760 --> 00:28:42,959 Speaker 2: I'm ready to tack on another twenty, Like that's not 530 00:28:43,000 --> 00:28:46,840 Speaker 2: really realistic. But if you can start to experience the 531 00:28:46,920 --> 00:28:49,360 Speaker 2: benefits from those three minutes and then add on another 532 00:28:49,440 --> 00:28:52,760 Speaker 2: one or two and that continues over time, then that's 533 00:28:52,840 --> 00:28:55,640 Speaker 2: probably a better strategy for you to make this a 534 00:28:55,840 --> 00:28:58,240 Speaker 2: constant and regular part of your routine. 535 00:28:58,480 --> 00:29:01,680 Speaker 1: Yeah. Well and again, and like when I deleted the app, 536 00:29:01,840 --> 00:29:05,880 Speaker 1: it's not like the four years of interviews and practices 537 00:29:06,160 --> 00:29:09,280 Speaker 1: just vanished from my mind. But I was so clouded 538 00:29:09,280 --> 00:29:13,400 Speaker 1: by fear and uncertainty that my only step was to 539 00:29:13,520 --> 00:29:18,000 Speaker 1: dial into the present moment some gratitude to restart those practices. 540 00:29:18,360 --> 00:29:21,840 Speaker 1: So you know, I mean, for all intentsive purposes, I 541 00:29:21,880 --> 00:29:25,240 Speaker 1: had the whole toolkit there. But even for myself, I mean, 542 00:29:26,240 --> 00:29:29,200 Speaker 1: start small and just start building it up. And you know, 543 00:29:29,240 --> 00:29:33,040 Speaker 1: now I'm back to a point where my like my 544 00:29:33,200 --> 00:29:36,400 Speaker 1: morning time for my mental fitness and physical fitness is 545 00:29:37,000 --> 00:29:39,640 Speaker 1: it takes a lot to move that that period in 546 00:29:39,680 --> 00:29:41,680 Speaker 1: my morning because you know, it's about an hour that 547 00:29:41,720 --> 00:29:46,240 Speaker 1: basically dictates the next twenty three hours of the day, right. 548 00:29:46,160 --> 00:29:48,560 Speaker 2: Yeah, And I think that that's really important to recognize 549 00:29:48,600 --> 00:29:51,040 Speaker 2: as well, right because like it could feel like this 550 00:29:51,120 --> 00:29:53,240 Speaker 2: amount of time that you're trying to dedicate towards your 551 00:29:53,240 --> 00:29:56,520 Speaker 2: mental and your physical as you group them together, could 552 00:29:56,760 --> 00:30:00,640 Speaker 2: be you know, a large chunk, so to speak. But again, 553 00:30:00,920 --> 00:30:05,240 Speaker 2: that time period in the morning is actually what impacts 554 00:30:05,280 --> 00:30:07,280 Speaker 2: the rest of your time in the day. And I 555 00:30:07,280 --> 00:30:09,280 Speaker 2: don't need to tell you know, the people listening to 556 00:30:09,320 --> 00:30:11,240 Speaker 2: this show that I know that all of these individuals 557 00:30:11,280 --> 00:30:13,680 Speaker 2: are people that want the best for themselves and for 558 00:30:13,720 --> 00:30:17,120 Speaker 2: their health. But getting started obviously a huge hurdle. Finding 559 00:30:17,160 --> 00:30:19,480 Speaker 2: e routine that works for you a hurdle, and sticking 560 00:30:19,480 --> 00:30:20,520 Speaker 2: with it also our hurdle. 561 00:30:20,560 --> 00:30:21,480 Speaker 3: But knowing that. 562 00:30:21,680 --> 00:30:24,560 Speaker 2: You're not the only person that's trying to overcome these 563 00:30:24,680 --> 00:30:26,680 Speaker 2: on your quest to be a little bit better every day. 564 00:30:26,760 --> 00:30:29,080 Speaker 3: Well that can be you know, kind of comforting as well. 565 00:30:29,480 --> 00:30:32,080 Speaker 1: Yeah, well that's where the stoicism came Inmember. I wrote 566 00:30:32,080 --> 00:30:35,960 Speaker 1: a profile on Marcus Aurelius and he's talking about you know, 567 00:30:36,080 --> 00:30:39,080 Speaker 1: people you know, working towards a vacation. I mean this 568 00:30:39,160 --> 00:30:41,440 Speaker 1: is thousands of years ago, right, we're all you know, 569 00:30:41,680 --> 00:30:44,360 Speaker 1: things haven't changed that much, but we all have the 570 00:30:44,400 --> 00:30:48,480 Speaker 1: decision or the ability to decide how to process, you know, 571 00:30:48,600 --> 00:30:51,480 Speaker 1: what we're what we're what we're feeling, and what we're 572 00:30:51,480 --> 00:30:54,840 Speaker 1: experienced with and others have done it before. I'm not 573 00:30:54,960 --> 00:30:57,880 Speaker 1: inventing questions. I'm not inventing these practices, but I'm trying 574 00:30:57,920 --> 00:30:59,960 Speaker 1: to bring a narrative that's relatable to all of us. 575 00:31:00,880 --> 00:31:03,280 Speaker 2: What do you think is one of the most important 576 00:31:03,320 --> 00:31:06,000 Speaker 2: questions that someone can ask themselves when it comes to 577 00:31:06,200 --> 00:31:08,120 Speaker 2: establishing a mental fitness routine. 578 00:31:09,600 --> 00:31:12,120 Speaker 1: Well, I really think it comes back to what you're 579 00:31:12,160 --> 00:31:15,840 Speaker 1: calling the joy list. I mean, what makes you happy? 580 00:31:16,320 --> 00:31:19,200 Speaker 1: You know, what puts a smile on your face, What 581 00:31:19,280 --> 00:31:22,280 Speaker 1: puts you in a flow state where you know, time 582 00:31:22,400 --> 00:31:25,360 Speaker 1: slows and you feel really lit up by your work. 583 00:31:25,600 --> 00:31:27,360 Speaker 1: It's not to say that we're going to be on 584 00:31:27,400 --> 00:31:29,880 Speaker 1: this twenty four hour happiness fest. But I mean, at 585 00:31:30,000 --> 00:31:32,360 Speaker 1: least we know the things that will put us into 586 00:31:32,400 --> 00:31:35,440 Speaker 1: that state. And especially when it comes to flow states, 587 00:31:35,440 --> 00:31:37,960 Speaker 1: I mean there's some serious science behind this. If you're 588 00:31:38,000 --> 00:31:41,240 Speaker 1: in a flow state, and this is coming from Stephen 589 00:31:41,320 --> 00:31:44,840 Speaker 1: Cotler over at the Flow Research Collective, I mean, those 590 00:31:44,880 --> 00:31:47,920 Speaker 1: effects can show up three days after you've been in 591 00:31:47,960 --> 00:31:50,240 Speaker 1: a flow state. So again, if you're trying to do 592 00:31:50,360 --> 00:31:55,200 Speaker 1: really creative work or strategic work, I mean jumping into 593 00:31:56,000 --> 00:31:58,760 Speaker 1: I don't know what your flow states may be. When 594 00:31:58,800 --> 00:32:00,520 Speaker 1: I was writing the book, I was trying to get 595 00:32:00,560 --> 00:32:04,160 Speaker 1: a couple snowboard runs in on my writing days, knowing 596 00:32:04,200 --> 00:32:07,520 Speaker 1: that that would really help the afternoon of writing. And 597 00:32:07,720 --> 00:32:10,800 Speaker 1: you know that wasn't a crazy I went twice. I 598 00:32:10,800 --> 00:32:12,880 Speaker 1: mean I happened to live near a ski hill, so 599 00:32:13,120 --> 00:32:15,560 Speaker 1: you know, going for two runs is not a huge deal. 600 00:32:16,120 --> 00:32:18,560 Speaker 1: But I could achieve that too by going for a 601 00:32:18,600 --> 00:32:21,120 Speaker 1: twenty minute run or something. Right, just like, find what 602 00:32:21,200 --> 00:32:24,280 Speaker 1: works for you and just make sure that those moments 603 00:32:24,320 --> 00:32:27,320 Speaker 1: are in there in your day. They may feel like 604 00:32:27,440 --> 00:32:30,840 Speaker 1: at first that okay, that's not helping my productivity or 605 00:32:30,920 --> 00:32:33,880 Speaker 1: the checkof task off your list, but actually, you know, 606 00:32:33,960 --> 00:32:36,000 Speaker 1: it really is affecting your quality of work. 607 00:32:36,240 --> 00:32:38,600 Speaker 2: I know that we reference doing a lot of these 608 00:32:38,640 --> 00:32:42,719 Speaker 2: mental fitness tools, tricks, habits, completing them in the morning, 609 00:32:42,880 --> 00:32:45,600 Speaker 2: but mental fitness isn't something that just has to happen 610 00:32:45,640 --> 00:32:47,680 Speaker 2: first thing in the day. So what do you have 611 00:32:47,720 --> 00:32:51,240 Speaker 2: to say about that and timing pending on every individual. 612 00:32:51,960 --> 00:32:54,720 Speaker 1: Yeah, I mean that's a great question. That's a real journey. 613 00:32:54,760 --> 00:32:57,960 Speaker 1: I mean, I've noticed myself goal on that journey. I'm 614 00:32:57,960 --> 00:33:00,480 Speaker 1: sure you've been there as well, and we're really surrounded 615 00:33:00,520 --> 00:33:04,280 Speaker 1: by this stuff. So I would say, first, obviously, not 616 00:33:04,360 --> 00:33:09,200 Speaker 1: everyone's a morning person, but I mean, statistically speaking, odds 617 00:33:09,240 --> 00:33:11,440 Speaker 1: are you have the best chance of success if you 618 00:33:11,480 --> 00:33:14,080 Speaker 1: can own that morning right before work and phone and 619 00:33:14,080 --> 00:33:17,480 Speaker 1: stuff like that. So I mean i'd highly recommend starting there. 620 00:33:17,960 --> 00:33:21,360 Speaker 1: But then what happens. At least what I've noticed is 621 00:33:21,400 --> 00:33:24,360 Speaker 1: that I'll go to any of those practices whenever they're needed, 622 00:33:24,400 --> 00:33:26,040 Speaker 1: if something comes up in the middle of the day, 623 00:33:26,080 --> 00:33:27,840 Speaker 1: or if I have a call or something that you know, 624 00:33:28,040 --> 00:33:32,160 Speaker 1: just rocks me emotionally. I know that three minutes of 625 00:33:32,200 --> 00:33:36,600 Speaker 1: breath work in a meditation app or I use oak 626 00:33:36,760 --> 00:33:40,760 Speaker 1: meditation for breath work I know, immediately resets my frame 627 00:33:40,800 --> 00:33:44,240 Speaker 1: of mind. Or I'll journal on what's going on just 628 00:33:44,280 --> 00:33:46,840 Speaker 1: to find clarity in terms of what I'm trying to 629 00:33:46,880 --> 00:33:50,240 Speaker 1: plan out, for example, and I'm really not as concerned 630 00:33:50,280 --> 00:33:52,920 Speaker 1: about where I'm journaling. You know, that's the other thing, right, 631 00:33:53,200 --> 00:33:54,920 Speaker 1: we need to keep it all in one, you know, 632 00:33:55,000 --> 00:33:58,360 Speaker 1: one pen to paper. It doesn't necessarily matter as long 633 00:33:58,400 --> 00:34:01,800 Speaker 1: as you're doing the practice, which is the reflection right 634 00:34:01,840 --> 00:34:02,440 Speaker 1: for journaling. 635 00:34:03,120 --> 00:34:07,280 Speaker 2: Judging that experience too hard, Yeah, exactly, so many, so. 636 00:34:07,280 --> 00:34:08,279 Speaker 3: Many good tips here. 637 00:34:08,600 --> 00:34:12,319 Speaker 2: Mark, When it comes to what excites you right now, 638 00:34:12,400 --> 00:34:15,880 Speaker 2: what you're looking forward to aside from this book launch, 639 00:34:16,239 --> 00:34:16,759 Speaker 2: give it to me. 640 00:34:19,280 --> 00:34:22,759 Speaker 1: The thing that I'm most excited for the unknown that 641 00:34:22,920 --> 00:34:26,560 Speaker 1: is starting to develop, you know, the unknown of what's 642 00:34:26,600 --> 00:34:29,160 Speaker 1: going to happen with this book and everything that's linked 643 00:34:29,200 --> 00:34:31,920 Speaker 1: to it, and the unknown, you know, linking up with 644 00:34:32,000 --> 00:34:36,120 Speaker 1: people like yourself and having these conversations, whereas before that 645 00:34:36,120 --> 00:34:38,600 Speaker 1: would have been fear of the unknown, for example, And 646 00:34:38,640 --> 00:34:41,560 Speaker 1: now I'm just I just feel really aligned with the work. Yeah, 647 00:34:41,560 --> 00:34:45,080 Speaker 1: and I'm excited about it because I know I can't 648 00:34:45,120 --> 00:34:49,799 Speaker 1: even think of the various opportunities that I know will 649 00:34:49,840 --> 00:34:52,479 Speaker 1: open up because I'm trying to be really clear going 650 00:34:52,520 --> 00:34:55,839 Speaker 1: into the whole process right then you know, then I 651 00:34:55,840 --> 00:34:58,040 Speaker 1: can say, oh, yeah, this makes sense, go down this 652 00:34:58,120 --> 00:35:00,480 Speaker 1: path for example. So I'm excited for that. 653 00:35:01,160 --> 00:35:02,360 Speaker 3: I love that. I love that. 654 00:35:02,480 --> 00:35:05,200 Speaker 2: Well, there's so many great tips and tools that we 655 00:35:05,280 --> 00:35:08,239 Speaker 2: chatted about when it comes to establishing a mental fitness routine. 656 00:35:08,440 --> 00:35:10,799 Speaker 2: How can the hurdlers continue to follow along with you, 657 00:35:10,920 --> 00:35:13,680 Speaker 2: get new tricks and tips from you, and keep up 658 00:35:13,719 --> 00:35:16,840 Speaker 2: with your everyday life because give us all of the details. 659 00:35:17,200 --> 00:35:21,160 Speaker 1: Absolutely well, thank you again for lovely questions in your time. 660 00:35:21,520 --> 00:35:25,200 Speaker 1: I mean, the easiest place is just my personal website 661 00:35:25,239 --> 00:35:29,200 Speaker 1: behind the human dot com. I'll have links to my 662 00:35:29,320 --> 00:35:31,520 Speaker 1: podcasts as well as where they can get the book. 663 00:35:31,560 --> 00:35:34,560 Speaker 1: I mean, baron Figg's website as well. Baronfig dot com. 664 00:35:34,560 --> 00:35:38,120 Speaker 1: There's a whole tab there for personal socrates, and they're 665 00:35:38,200 --> 00:35:41,680 Speaker 1: just they've been just so awesome to work with. So yeah, 666 00:35:41,719 --> 00:35:44,640 Speaker 1: I mean, that's essentially where you can find me. I'm 667 00:35:44,680 --> 00:35:47,760 Speaker 1: super accessible, So shoot me a message. I would love 668 00:35:47,880 --> 00:35:52,440 Speaker 1: to know which questions unrelated to the book or related 669 00:35:52,440 --> 00:35:55,239 Speaker 1: if you'd like, but which questions have helped you on 670 00:35:55,280 --> 00:35:57,480 Speaker 1: your journey and which ones you reflect on on a 671 00:35:57,520 --> 00:35:58,360 Speaker 1: frequent basis. 672 00:35:58,640 --> 00:35:59,120 Speaker 3: I love it. 673 00:35:59,200 --> 00:36:02,520 Speaker 2: I'm over at Malaia Body and at Hurdle Podcast. Another 674 00:36:02,560 --> 00:36:05,239 Speaker 2: hurdle conquered. Catch you guys next time.