1 00:00:00,040 --> 00:00:03,440 Speaker 1: When you're feeling stressed and your head is spinning. Tried 2 00:00:03,440 --> 00:00:07,520 Speaker 1: this out because the Journal of Psychology in twenty twenty 3 00:00:07,560 --> 00:00:13,320 Speaker 1: found that mindfulness reduces anxiety by up to fifty eight percent. 4 00:00:14,280 --> 00:00:19,840 Speaker 1: Imagine if you were fifty eight percent less anxious. The 5 00:00:19,960 --> 00:00:23,599 Speaker 1: number one health and wellness podcast, Say Sety Jay set 6 00:00:23,880 --> 00:00:30,600 Speaker 1: Jay Sious, Hey, thank you so much for coming back 7 00:00:30,640 --> 00:00:35,400 Speaker 1: to on Purpose to listen, learn and grow today's episode. 8 00:00:35,440 --> 00:00:39,440 Speaker 1: As you know, it is all about finding that reset, 9 00:00:40,360 --> 00:00:45,520 Speaker 1: finding that deep rest, that boost that we so need. 10 00:00:46,840 --> 00:00:50,680 Speaker 1: Let me start by asking you a question, when was 11 00:00:50,720 --> 00:00:56,840 Speaker 1: the last time you truly felt rested, That you truly 12 00:00:57,280 --> 00:01:04,479 Speaker 1: felt relaxed, he felt free, not just sleep, but real, 13 00:01:05,120 --> 00:01:13,320 Speaker 1: genuine rest, that low heart rate, that calm, that deep breath. Naturally, 14 00:01:14,240 --> 00:01:16,600 Speaker 1: I want you to try and lock into it right now. 15 00:01:17,840 --> 00:01:30,280 Speaker 1: In hell and exhal we all need rest, But in 16 00:01:30,319 --> 00:01:35,520 Speaker 1: our hustle centric culture, it's become harder and harder to 17 00:01:35,720 --> 00:01:42,160 Speaker 1: find deep rest, and in our stressful schedule, it can 18 00:01:42,200 --> 00:01:46,600 Speaker 1: be so manic to try and find rest or a 19 00:01:46,640 --> 00:01:50,440 Speaker 1: boost of energy even in the day. It's become so 20 00:01:50,720 --> 00:01:54,840 Speaker 1: hard that in the United States, a significant number of 21 00:01:54,920 --> 00:02:01,200 Speaker 1: workers don't fully utilize their annual paid vacation time. According 22 00:02:01,200 --> 00:02:04,600 Speaker 1: to a twenty twenty four study, sixty two percent of 23 00:02:04,680 --> 00:02:09,280 Speaker 1: Americans with paid time off did not use all their 24 00:02:09,400 --> 00:02:14,600 Speaker 1: vacation days, with five point five percent not taking any 25 00:02:14,680 --> 00:02:19,440 Speaker 1: time off at all. Access to paid vacation varies across 26 00:02:19,480 --> 00:02:23,720 Speaker 1: different sectors. In twenty twenty four, eighty eight percent of 27 00:02:23,760 --> 00:02:28,280 Speaker 1: full time employees had access to paid vacation, whereas only 28 00:02:28,360 --> 00:02:32,120 Speaker 1: forty percent of part time employees had the same benefit. 29 00:02:32,919 --> 00:02:36,960 Speaker 1: But here's the interesting part. The underutilization of vacation time 30 00:02:37,440 --> 00:02:42,160 Speaker 1: is often attributed to workplace culture. A Pew Reset Center 31 00:02:42,320 --> 00:02:46,560 Speaker 1: survey found that more than four in ten US workers 32 00:02:47,200 --> 00:02:50,920 Speaker 1: don't take all their paid time off, with reasons including 33 00:02:51,120 --> 00:02:55,280 Speaker 1: concerns about falling behind at work or feeling guilty about 34 00:02:55,360 --> 00:03:00,880 Speaker 1: co workers taking on additional work. And this, my friend, obviously, 35 00:03:00,960 --> 00:03:04,960 Speaker 1: highlights the importance of encouraging a healthy work life balance 36 00:03:05,320 --> 00:03:09,280 Speaker 1: and promoting the use of earned vacation time to support 37 00:03:09,400 --> 00:03:16,080 Speaker 1: employee wellbeing. Now here's the top line. We all need vacations, 38 00:03:16,680 --> 00:03:20,040 Speaker 1: we all need breaks, and I encourage you to take 39 00:03:20,080 --> 00:03:23,120 Speaker 1: those and at the same time, in this episode, I 40 00:03:23,200 --> 00:03:27,760 Speaker 1: want to give you practical, actionable steps to find that break, 41 00:03:28,440 --> 00:03:32,280 Speaker 1: find that relief in the every day while you're building 42 00:03:32,320 --> 00:03:35,920 Speaker 1: up and waiting for that vacation. It's so important to 43 00:03:36,080 --> 00:03:40,720 Speaker 1: find that rest in your day. We all know that 44 00:03:41,200 --> 00:03:46,360 Speaker 1: there's a big impact and correlation between daily rest and productivity, 45 00:03:46,800 --> 00:03:51,280 Speaker 1: mental health, and physical health. Harvard Business Review in twenty 46 00:03:51,400 --> 00:03:57,400 Speaker 1: nineteen found that regular breaks increase productivity and creativity by 47 00:03:57,480 --> 00:04:01,160 Speaker 1: up to forty percent. Just think about that for a second. 48 00:04:01,840 --> 00:04:06,320 Speaker 1: If you were forty percent more productive and more creative, 49 00:04:06,880 --> 00:04:10,160 Speaker 1: what could you achieve? What would the difference be in 50 00:04:10,200 --> 00:04:13,160 Speaker 1: your output? What would the quality of your output be? 51 00:04:13,760 --> 00:04:18,680 Speaker 1: That's nearly half more productive and creative. You could save 52 00:04:19,200 --> 00:04:25,039 Speaker 1: half the time that you spend struggling, feeling overworked, feeling overwhelmed, 53 00:04:25,120 --> 00:04:31,080 Speaker 1: feeling stressed, to actually be more effective. Right, Think about that? 54 00:04:31,120 --> 00:04:34,760 Speaker 1: Forty percent more productive and creative. And according to the 55 00:04:34,760 --> 00:04:40,159 Speaker 1: American Psychological Association, just fifteen to twenty minutes of daily 56 00:04:40,240 --> 00:04:47,560 Speaker 1: rest can reduce stress hormones significantly, just fifteen to twenty minutes. But, 57 00:04:47,640 --> 00:04:52,480 Speaker 1: as I said earlier, we're blocked by something. We're blocked 58 00:04:52,480 --> 00:04:56,400 Speaker 1: by the shame and guilt. Do we deserve rest? Have 59 00:04:56,520 --> 00:05:01,000 Speaker 1: we earned it? Have we done enough? We're worried that 60 00:05:01,040 --> 00:05:04,120 Speaker 1: our coworkers may take on more work, and some of 61 00:05:04,200 --> 00:05:06,280 Speaker 1: us are worried that when they travel, we take on 62 00:05:06,320 --> 00:05:10,520 Speaker 1: more work. So we're blocked by these ideas, these mindsets 63 00:05:10,560 --> 00:05:13,720 Speaker 1: that we've created, that we need to let go of, 64 00:05:14,480 --> 00:05:19,600 Speaker 1: that we need to push away, because without rest, without recovery, 65 00:05:20,000 --> 00:05:25,400 Speaker 1: it's extremely, extremely difficult to make a difference. So imagine 66 00:05:25,440 --> 00:05:28,520 Speaker 1: if fifteen to twenty minutes a day could change everything, 67 00:05:29,720 --> 00:05:33,800 Speaker 1: And imagine if you had forty percent more creativity and productivity. 68 00:05:34,279 --> 00:05:38,599 Speaker 1: What could you achieve? But where does that pressure come from? 69 00:05:39,120 --> 00:05:42,640 Speaker 1: The fact that we think we need to achieve rest 70 00:05:43,600 --> 00:05:46,760 Speaker 1: is the challenge, that's the problem. The fact that we 71 00:05:46,839 --> 00:05:50,560 Speaker 1: believe we need to earn rest. Rest is not something 72 00:05:50,600 --> 00:05:56,480 Speaker 1: you earn, it's something you need. It's something you actually need. 73 00:05:56,760 --> 00:06:00,120 Speaker 1: It's almost like saying, does your phone get charged and 74 00:06:00,200 --> 00:06:05,160 Speaker 1: it's earned the charge. No, it's used energy and therefore 75 00:06:05,240 --> 00:06:08,200 Speaker 1: it needs to charge. You don't look at your phone 76 00:06:08,240 --> 00:06:13,480 Speaker 1: and say you've earned a recharge today. You've deserved a 77 00:06:13,680 --> 00:06:17,039 Speaker 1: refuel today. You've worked for it. Right, you've worked so 78 00:06:17,279 --> 00:06:20,480 Speaker 1: hard today, I'm gonna put you on charge. No, we 79 00:06:20,640 --> 00:06:24,400 Speaker 1: know that our phone needs charging. We're aware that our 80 00:06:24,440 --> 00:06:27,480 Speaker 1: phone needs recovery. We're aware that our phone needs an 81 00:06:27,520 --> 00:06:30,440 Speaker 1: update or a refuel, or whatever it may be, but 82 00:06:30,680 --> 00:06:35,120 Speaker 1: so many of us will spend so much time and 83 00:06:35,279 --> 00:06:40,440 Speaker 1: energy feeling shameful and guilty for giving ourselves a break, 84 00:06:41,040 --> 00:06:45,479 Speaker 1: for giving ourselves a moment of rest or recovery. I 85 00:06:45,520 --> 00:06:47,720 Speaker 1: want you to remove that guilt. I want you to 86 00:06:47,800 --> 00:06:51,160 Speaker 1: remove that shame. You don't deserve rest, you didn't earn it. 87 00:06:51,360 --> 00:06:55,200 Speaker 1: You need it. Your body physically needs it, your mind 88 00:06:55,560 --> 00:07:01,280 Speaker 1: mentally needs it, your soul spiritually needs it, your emotions 89 00:07:02,000 --> 00:07:05,440 Speaker 1: need it. Right, we actually need it. So I want 90 00:07:05,480 --> 00:07:07,480 Speaker 1: to start there, and I want you to almost repeat 91 00:07:07,520 --> 00:07:13,720 Speaker 1: after me. Rest is something I need, not something I 92 00:07:13,800 --> 00:07:18,360 Speaker 1: need to earn. Rest is something I need, not something 93 00:07:18,560 --> 00:07:23,120 Speaker 1: I need to earn. Rest is something my body needs, 94 00:07:24,080 --> 00:07:27,280 Speaker 1: not something I need to earn. We need to get really, 95 00:07:27,320 --> 00:07:30,200 Speaker 1: really clear on that, because when we get clear on that, 96 00:07:30,680 --> 00:07:34,160 Speaker 1: we don't cancel our vacations, we don't skip rest, we 97 00:07:34,200 --> 00:07:37,680 Speaker 1: don't compromise on sleep because we realize our body and 98 00:07:37,760 --> 00:07:40,640 Speaker 1: mind need it. Now, what I want to share with 99 00:07:40,680 --> 00:07:43,440 Speaker 1: you are some practical tips as to how you can 100 00:07:43,480 --> 00:07:46,200 Speaker 1: do that in your day to day as you're building 101 00:07:46,280 --> 00:07:49,440 Speaker 1: up towards a vacation. As you're looking forward to something 102 00:07:49,440 --> 00:07:52,000 Speaker 1: in the summer, what do you do on a weekly 103 00:07:52,080 --> 00:07:56,240 Speaker 1: and daily basis. Here's one that's really important. I want 104 00:07:56,280 --> 00:08:01,000 Speaker 1: you to set a habit of a micro break. Think 105 00:08:01,040 --> 00:08:06,280 Speaker 1: about your calendar. In your calendar, you're constantly putting in meetings, 106 00:08:06,760 --> 00:08:10,000 Speaker 1: and if your calendar looks anything like mine, it's meeting 107 00:08:10,200 --> 00:08:15,560 Speaker 1: after meeting after meeting. Here's an actionable tip. Every sixty 108 00:08:15,600 --> 00:08:19,160 Speaker 1: to ninety minutes, take a two to five minute break 109 00:08:19,400 --> 00:08:22,800 Speaker 1: and put it in your schedule. Literally, put a scheduled 110 00:08:23,000 --> 00:08:27,520 Speaker 1: five minute break in your calendar every sixty to ninety minutes. 111 00:08:27,960 --> 00:08:30,920 Speaker 1: And in this break, you're gonna walk, look out of 112 00:08:30,920 --> 00:08:34,120 Speaker 1: a window, and you're gonna drink some water. You're gonna 113 00:08:34,160 --> 00:08:37,280 Speaker 1: get hydrated. You're gonna look out into the distance, not 114 00:08:37,320 --> 00:08:40,880 Speaker 1: look at your phone, look outside of a screen, and 115 00:08:40,920 --> 00:08:44,400 Speaker 1: you're gonna walk. You're gonna move. 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University of Illinois found that brief breaks 144 00:10:34,480 --> 00:10:37,960 Speaker 1: dramatically boost focus. A lot of us say to ourselves, Okay, 145 00:10:38,040 --> 00:10:41,120 Speaker 1: I will wait till the end of the week. I'll 146 00:10:41,160 --> 00:10:42,920 Speaker 1: wait till the end of the month, I'll wait till 147 00:10:42,920 --> 00:10:44,680 Speaker 1: the end of the quarter. In sometimes you can be 148 00:10:44,760 --> 00:10:50,000 Speaker 1: waiting forever. We have to train ourselves to create regular breaks. 149 00:10:50,360 --> 00:10:52,880 Speaker 1: And I would even argue that when you're planning your 150 00:10:52,920 --> 00:10:56,640 Speaker 1: year out, you need to schedule your vacation time, even 151 00:10:56,640 --> 00:10:59,959 Speaker 1: if it's a long weekend, even if it's just a daybreak, 152 00:11:00,240 --> 00:11:02,400 Speaker 1: whatever it's going to be for you, we need to 153 00:11:02,440 --> 00:11:06,160 Speaker 1: schedule it out. You need it every quarter to take 154 00:11:06,200 --> 00:11:09,200 Speaker 1: a small break. You need that vacation once a year 155 00:11:10,000 --> 00:11:14,559 Speaker 1: right to be totally switched off. It makes a huge difference. 156 00:11:15,280 --> 00:11:19,080 Speaker 1: The second one that's been huge for me is intentional 157 00:11:19,320 --> 00:11:23,559 Speaker 1: breathing exercises. One of my favorite actionable tips is the 158 00:11:23,600 --> 00:11:28,359 Speaker 1: box breathing technique where you in helle for four seconds, 159 00:11:29,120 --> 00:11:33,520 Speaker 1: you hold for four seconds, you excel for four seconds, 160 00:11:34,160 --> 00:11:37,719 Speaker 1: and you hold for four seconds. Let's try it out 161 00:11:37,720 --> 00:11:47,040 Speaker 1: together in hell two three four, hold two three four 162 00:11:47,840 --> 00:11:59,360 Speaker 1: out two three four hold two three four. A simple 163 00:11:59,440 --> 00:12:05,520 Speaker 1: exercise like that. The NIH research shows it immediately reduces 164 00:12:05,760 --> 00:12:10,560 Speaker 1: cortisol sometimes. What's really interesting about our overwork and not 165 00:12:10,679 --> 00:12:15,000 Speaker 1: taking a break is our cortisole levels are going through 166 00:12:15,040 --> 00:12:18,040 Speaker 1: the roof the reason we're struggling with weight loss or 167 00:12:18,080 --> 00:12:21,320 Speaker 1: weight control, the reason we're struggling with the tension in 168 00:12:21,360 --> 00:12:24,600 Speaker 1: our body. So much of it comes down to stress 169 00:12:25,280 --> 00:12:29,920 Speaker 1: and a few simple breaths can begin to relieve you 170 00:12:30,840 --> 00:12:35,120 Speaker 1: of that stress, to relieve you of that pressure, to 171 00:12:35,200 --> 00:12:39,120 Speaker 1: relieve you of that tension. And I would encourage you 172 00:12:39,679 --> 00:12:43,440 Speaker 1: to try it out simply when you're feeling stressed. You 173 00:12:43,520 --> 00:12:46,520 Speaker 1: know you can't take a long break right now, just 174 00:12:46,960 --> 00:12:52,319 Speaker 1: try box breathing now. One of my favorite personal techniques 175 00:12:52,520 --> 00:12:57,800 Speaker 1: when it comes to this is to spend time in 176 00:12:57,840 --> 00:13:03,760 Speaker 1: a mindfulness practice. And my favorite favorite favorite technique is 177 00:13:03,800 --> 00:13:09,520 Speaker 1: called the five four three two one technique. In this technique, 178 00:13:09,880 --> 00:13:13,280 Speaker 1: when you're feeling stressed and your head is spinning, try 179 00:13:13,320 --> 00:13:19,280 Speaker 1: this out. Five things you can see. Observe the colors, 180 00:13:19,920 --> 00:13:26,079 Speaker 1: the shapes, the sizes, the shades. Look around at five 181 00:13:26,160 --> 00:13:30,760 Speaker 1: things you can see. What are four things you can touch? 182 00:13:32,679 --> 00:13:39,800 Speaker 1: Notice the textures? Is something harsh or is it soft? 183 00:13:41,600 --> 00:13:48,320 Speaker 1: Is it rough or is it seamless? And at the 184 00:13:48,360 --> 00:13:55,320 Speaker 1: same time, is it cool? Is it warm? Allow the 185 00:13:55,400 --> 00:13:59,360 Speaker 1: sense of touch to bring you into the present moment. 186 00:14:01,200 --> 00:14:11,679 Speaker 1: What are three things you can hear right now? What 187 00:14:11,720 --> 00:14:18,600 Speaker 1: are two things you can smell? And what's one thing 188 00:14:18,640 --> 00:14:25,800 Speaker 1: you can taste? What's so important about this is you 189 00:14:25,840 --> 00:14:29,440 Speaker 1: can bring yourself back to the present moment with the 190 00:14:29,520 --> 00:14:35,480 Speaker 1: simple five four, three to one technique. And why is 191 00:14:35,520 --> 00:14:39,160 Speaker 1: this even more powerful? When it comes to rest, you 192 00:14:39,240 --> 00:14:44,560 Speaker 1: automatically feel like you've taken a little break, You've made 193 00:14:44,600 --> 00:14:49,480 Speaker 1: yourself aware of your surroundings and brought yourself into the moment. 194 00:14:51,040 --> 00:14:55,960 Speaker 1: Try it out, because all the studies show that mindfulness 195 00:14:56,040 --> 00:15:01,880 Speaker 1: reduces anxiety by up to fifty eight percent. The Journal 196 00:15:01,880 --> 00:15:06,120 Speaker 1: of Psychology in twenty twenty found that mindfulness reduces anxiety 197 00:15:06,600 --> 00:15:11,280 Speaker 1: by up to fifty eight percent. Imagine if you were 198 00:15:11,360 --> 00:15:18,680 Speaker 1: fifty eight percent less anxious, what could you achieve? What 199 00:15:18,800 --> 00:15:24,120 Speaker 1: could you do? Who would you be a simple five 200 00:15:24,240 --> 00:15:28,680 Speaker 1: four three two one technique can bring you back into 201 00:15:28,720 --> 00:15:33,440 Speaker 1: your body and make your mind feel rested. What I'm 202 00:15:33,440 --> 00:15:37,960 Speaker 1: sharing here are really simple, actionable, practical techniques that you 203 00:15:38,040 --> 00:15:42,480 Speaker 1: can start doing right now. These are simple practices that 204 00:15:42,600 --> 00:15:47,520 Speaker 1: any and all of us can easily experience today. One 205 00:15:47,520 --> 00:15:53,720 Speaker 1: of my favorites. The next one is tech free zones. 206 00:15:55,040 --> 00:15:57,880 Speaker 1: This is something I recommend to parents with young kids, 207 00:15:58,400 --> 00:16:02,200 Speaker 1: and it's even something I recommend. A cup study by 208 00:16:02,240 --> 00:16:06,240 Speaker 1: Sleep Health in twenty eighteen found on improved sleep and 209 00:16:06,280 --> 00:16:13,880 Speaker 1: reduced anxiety with less screen exposure. Establish one hour per 210 00:16:13,960 --> 00:16:18,400 Speaker 1: day as tech free and one zone in your home 211 00:16:18,840 --> 00:16:22,720 Speaker 1: as tech free. So let's say the kitchen table, the 212 00:16:22,840 --> 00:16:27,560 Speaker 1: dining table is always tech free. That is your tech 213 00:16:27,600 --> 00:16:32,000 Speaker 1: free hour to sit, connect, talk to your partner, eat, 214 00:16:32,240 --> 00:16:35,520 Speaker 1: digest your food, spend time with your family, and make 215 00:16:35,560 --> 00:16:38,680 Speaker 1: it meaningful too. Don't just make it a negative au 216 00:16:38,720 --> 00:16:41,920 Speaker 1: we can't use technology here. Make it a positive. Maybe 217 00:16:41,920 --> 00:16:44,640 Speaker 1: you're going to discuss the funniest TikTok you saw today 218 00:16:44,840 --> 00:16:46,800 Speaker 1: and you have to describe it to each other without 219 00:16:46,840 --> 00:16:49,960 Speaker 1: showing it. Maybe you're going to talk about something that 220 00:16:50,080 --> 00:16:53,040 Speaker 1: happened as a highlight in each of your days today. 221 00:16:53,640 --> 00:16:56,520 Speaker 1: Maybe you're going to take this opportunity to share something 222 00:16:56,560 --> 00:17:00,920 Speaker 1: you really appreciate about each other. This habit, it boosts 223 00:17:01,040 --> 00:17:04,200 Speaker 1: energy and makes us feel rested in the most incredible ways. 224 00:17:04,640 --> 00:17:09,920 Speaker 1: We are overwhelmed, we are over consuming, we are oversubscribed, 225 00:17:10,400 --> 00:17:14,440 Speaker 1: and therefore we are exhausted. If you had one hour 226 00:17:14,520 --> 00:17:17,600 Speaker 1: of your day that was tech free and one zone 227 00:17:17,640 --> 00:17:20,640 Speaker 1: in your home that was tech free, you would feel 228 00:17:20,800 --> 00:17:24,080 Speaker 1: so much more rested. On a daily basis, you would 229 00:17:24,119 --> 00:17:28,240 Speaker 1: find a whole new influx of energy that you never 230 00:17:28,320 --> 00:17:31,840 Speaker 1: knew existed before. And so many of us are missing 231 00:17:31,880 --> 00:17:33,440 Speaker 1: out on this. So many of us don't realize the 232 00:17:33,520 --> 00:17:36,200 Speaker 1: value of this because we can't remember the last time 233 00:17:37,000 --> 00:17:40,880 Speaker 1: we were without our phones for an hour, just an hour, 234 00:17:40,920 --> 00:17:42,520 Speaker 1: and the day. It could be in the morning, could 235 00:17:42,520 --> 00:17:44,720 Speaker 1: be in the evening. Whatever works for you, but it 236 00:17:44,720 --> 00:17:47,720 Speaker 1: will give you such a break. Give it a go, 237 00:17:48,600 --> 00:17:51,200 Speaker 1: and for those of you who really want to take 238 00:17:51,240 --> 00:17:55,680 Speaker 1: it to the next level, nature exposure. A Stanford University 239 00:17:55,720 --> 00:18:00,000 Speaker 1: study in twenty fifteen found that nature walks significantly low 240 00:18:00,200 --> 00:18:03,960 Speaker 1: anxiety and depression. Last night, min RADI went on a 241 00:18:04,040 --> 00:18:06,960 Speaker 1: one hour walk in the evening, and I can truly 242 00:18:07,040 --> 00:18:12,080 Speaker 1: say that it was so beautiful. I rested better, felt calmer. 243 00:18:12,560 --> 00:18:14,800 Speaker 1: It was a great end to the day. And hey, 244 00:18:14,920 --> 00:18:17,119 Speaker 1: I can't do that every single day. I can't do 245 00:18:17,160 --> 00:18:21,600 Speaker 1: an hour walk every single day. But an actionable tip 246 00:18:21,680 --> 00:18:25,600 Speaker 1: is a ten minute walk outside daily. A ten minutes 247 00:18:25,720 --> 00:18:29,520 Speaker 1: walk outside will relax you more. Movement can actually help 248 00:18:29,560 --> 00:18:33,879 Speaker 1: you rest if it's outdoors and you're allowing yourself to 249 00:18:34,040 --> 00:18:38,520 Speaker 1: just experience nature, whether it's looking at trees and marrying 250 00:18:38,560 --> 00:18:42,280 Speaker 1: the birds, whatever it may be. These are simple habits 251 00:18:42,520 --> 00:18:46,600 Speaker 1: to find rest and refuel throughout the day as you're 252 00:18:46,640 --> 00:18:49,879 Speaker 1: waiting and looking forward to that vacation, as you can't 253 00:18:50,160 --> 00:18:53,000 Speaker 1: be more than excited about it. This is a really, 254 00:18:53,240 --> 00:18:57,879 Speaker 1: really simple step. Now we've talked about the practical habits, 255 00:18:58,600 --> 00:19:01,160 Speaker 1: but let's talk about the shame and get of rest again. 256 00:19:02,280 --> 00:19:06,680 Speaker 1: Maybe your parents never rested, Maybe they're always working. Maybe 257 00:19:06,720 --> 00:19:09,600 Speaker 1: they're pressure on you to do the same. Maybe you're 258 00:19:09,640 --> 00:19:13,720 Speaker 1: scared of falling behind. Well, whatever it is, here's the reality. 259 00:19:14,720 --> 00:19:19,399 Speaker 1: You're more likely to fall behind if you never rest. 260 00:19:20,520 --> 00:19:26,160 Speaker 1: You're more likely to lose focus, if you never take 261 00:19:26,200 --> 00:19:32,480 Speaker 1: a break, You're more likely to be less productive and efficient. 262 00:19:33,560 --> 00:19:39,000 Speaker 1: If you don't refuel, recovery is part of an athlete strategy. 263 00:19:39,880 --> 00:19:45,879 Speaker 1: Recovery is part of an athlete's ability. You've got to 264 00:19:45,920 --> 00:19:49,560 Speaker 1: be good at recovery in order to be good to play. So, 265 00:19:49,600 --> 00:19:51,920 Speaker 1: for those of you that want to win, that want 266 00:19:51,920 --> 00:19:54,680 Speaker 1: to hustle, that want to achieve more than everyone else, 267 00:19:55,400 --> 00:19:59,720 Speaker 1: imagine what you could do with rest. Not over indulgent rest, 268 00:20:00,200 --> 00:20:05,760 Speaker 1: not laziness, but the ability to refuel, refine, and renew 269 00:20:06,320 --> 00:20:10,240 Speaker 1: will actually make you more successful and effective. Now, for 270 00:20:10,280 --> 00:20:12,120 Speaker 1: those of you that feel you have to earn it, 271 00:20:13,040 --> 00:20:15,240 Speaker 1: that feel that you don't deserve it, that feel that 272 00:20:15,280 --> 00:20:19,480 Speaker 1: there's shame and guilt attached to it, ask yourself, where 273 00:20:19,480 --> 00:20:22,520 Speaker 1: does that come from? Did you always feel that if 274 00:20:22,520 --> 00:20:25,240 Speaker 1: you didn't work hard you were lazy? Did you feel 275 00:20:25,280 --> 00:20:30,000 Speaker 1: that people who take breaks are less effective and productive? 276 00:20:30,680 --> 00:20:32,600 Speaker 1: What was it for you? Get to the root of it, 277 00:20:33,760 --> 00:20:35,439 Speaker 1: And as I was saying, for a lot of us, 278 00:20:35,480 --> 00:20:37,719 Speaker 1: it's just shame and guilt of I haven't earned it, 279 00:20:38,680 --> 00:20:41,199 Speaker 1: I don't need it. I've got to do something for 280 00:20:41,240 --> 00:20:43,800 Speaker 1: everyone else. So many of us are good at solving 281 00:20:43,800 --> 00:20:47,640 Speaker 1: everyone else's problems but not paying attention to our own. 282 00:20:49,040 --> 00:20:51,120 Speaker 1: So this is a way, and this is your reminder, 283 00:20:52,800 --> 00:20:55,879 Speaker 1: it's just something your body needs. Think about your laptop 284 00:20:55,880 --> 00:20:58,720 Speaker 1: when it's on low battery again. It will remind you 285 00:20:59,200 --> 00:21:08,520 Speaker 1: to never compromise on rest. Rest is productive, Rest is effective. 286 00:21:09,640 --> 00:21:15,159 Speaker 1: Rest is a necessity, not a luxury. When you compromise 287 00:21:15,280 --> 00:21:20,680 Speaker 1: your rest, you compromise everything else. You can't bring your 288 00:21:20,720 --> 00:21:24,760 Speaker 1: best to everything if you didn't make time to rest. 289 00:21:25,720 --> 00:21:28,359 Speaker 1: I want you to remember that. Hope that helps you. 290 00:21:28,400 --> 00:21:30,040 Speaker 1: I hope it serves you, and I hope it makes 291 00:21:30,080 --> 00:21:32,679 Speaker 1: a difference in your life. And I'm so grateful that 292 00:21:32,720 --> 00:21:35,600 Speaker 1: we've got to spend this time together today. Thank you 293 00:21:35,640 --> 00:21:39,280 Speaker 1: for listening. Thank you so much for listening to this conversation. 294 00:21:39,760 --> 00:21:42,880 Speaker 1: If you enjoyed it, you'll love my chat with Adam 295 00:21:42,960 --> 00:21:46,560 Speaker 1: Grant on why discomfort is the key to growth and 296 00:21:46,600 --> 00:21:50,600 Speaker 1: the strategies for unlocking your hidden potential. If you know 297 00:21:50,760 --> 00:21:52,880 Speaker 1: you want to be more and achieve more this year, 298 00:21:53,320 --> 00:21:56,119 Speaker 1: go check it out right now. You set a goal today, 299 00:21:56,520 --> 00:21:58,800 Speaker 1: you achieve it in six months, and then by the 300 00:21:58,840 --> 00:22:01,960 Speaker 1: time it happens, it's almost a relief. There's no sense 301 00:22:01,960 --> 00:22:04,159 Speaker 1: of meaning and purpose. You sort of expected it, and 302 00:22:04,200 --> 00:22:06,119 Speaker 1: you would have been disappointed if it didn't happen.