1 00:00:00,200 --> 00:00:03,400 Speaker 1: Because when you recall a positive experience, and that could 2 00:00:03,400 --> 00:00:05,800 Speaker 1: be something as small as like you know someone at 3 00:00:05,840 --> 00:00:08,280 Speaker 1: the coffee shop that you cut in in line, or 4 00:00:08,720 --> 00:00:11,680 Speaker 1: someone gave you a compliment when you know you weren't 5 00:00:11,680 --> 00:00:14,320 Speaker 1: feeling that great, whatever it might be, when you recall 6 00:00:14,440 --> 00:00:17,920 Speaker 1: that experience, you actually release the same happy hormones in 7 00:00:17,960 --> 00:00:20,400 Speaker 1: your body. 8 00:00:36,800 --> 00:00:40,920 Speaker 2: Hello and welcome back to the Riz and Conk Podcast. 9 00:00:41,479 --> 00:00:46,000 Speaker 2: It is your host, Georgie Stephenson. As some of you 10 00:00:46,040 --> 00:00:51,159 Speaker 2: may know, I'm currently on maternity leave, so Tim and 11 00:00:51,240 --> 00:00:55,960 Speaker 2: I are soaking up the newborn bubble and new parent 12 00:00:56,080 --> 00:00:59,360 Speaker 2: life with our little baby girl. But I did not 13 00:00:59,480 --> 00:01:03,360 Speaker 2: want to leave my RNC fan with nothing, so we 14 00:01:03,600 --> 00:01:06,760 Speaker 2: are bringing back the best bits of the Rise and 15 00:01:06,800 --> 00:01:10,760 Speaker 2: Conker Podcast. We have nearly over two hundred episodes, so 16 00:01:10,920 --> 00:01:13,360 Speaker 2: I thought it would be a cool idea to bring 17 00:01:13,400 --> 00:01:18,080 Speaker 2: you snippets from the most listened to, the most talked 18 00:01:18,080 --> 00:01:22,600 Speaker 2: about episodes and just give you the best bits in 19 00:01:22,760 --> 00:01:26,520 Speaker 2: a mini episode. So be prepared to get straight into 20 00:01:26,600 --> 00:01:31,600 Speaker 2: juicy topics, to feel inspired, to feel motivated, empowered and 21 00:01:31,720 --> 00:01:36,400 Speaker 2: of course informed. These episodes are shorter, but they're just 22 00:01:36,560 --> 00:01:39,759 Speaker 2: full of the best bits. If you did like this 23 00:01:39,920 --> 00:01:42,920 Speaker 2: mini app make sure you go to the show notes 24 00:01:42,959 --> 00:01:46,280 Speaker 2: where we have linked the full episode. And I just 25 00:01:46,319 --> 00:01:49,400 Speaker 2: want to say I really appreciate you guys still supporting 26 00:01:49,440 --> 00:01:52,560 Speaker 2: the show while I'm taking some time off to enjoy 27 00:01:52,640 --> 00:01:55,840 Speaker 2: Baby Girl, and I just can't wait to be back 28 00:01:55,880 --> 00:01:58,880 Speaker 2: in your ears with fresh episodes in the new year. 29 00:01:59,600 --> 00:02:02,560 Speaker 2: We have been planning the next season and there are 30 00:02:02,840 --> 00:02:07,320 Speaker 2: so many exciting guests and surprises coming up, So I 31 00:02:07,400 --> 00:02:11,160 Speaker 2: really hope you enjoy this mini episode. Let's get straight 32 00:02:11,280 --> 00:02:14,600 Speaker 2: into the show. What are some actionable steps that they 33 00:02:14,639 --> 00:02:18,320 Speaker 2: can put in place to become more grateful and feel 34 00:02:18,360 --> 00:02:19,680 Speaker 2: more grateful in their life. 35 00:02:19,880 --> 00:02:22,000 Speaker 1: I think there's like a couple of things that you 36 00:02:22,000 --> 00:02:24,200 Speaker 1: can do to get started. And the first one is 37 00:02:24,240 --> 00:02:27,680 Speaker 1: just exactly what you're doing, Georgie, which is just writing 38 00:02:27,680 --> 00:02:31,320 Speaker 1: things down every morning or every evening. I think it's 39 00:02:31,360 --> 00:02:33,720 Speaker 1: figuring out what time of day you need at most. 40 00:02:33,840 --> 00:02:35,600 Speaker 1: So for some people, they wake up in the morning 41 00:02:35,639 --> 00:02:38,320 Speaker 1: with the feeling of dread and what they have to do, 42 00:02:38,400 --> 00:02:41,000 Speaker 1: and they feel overwhelmed with, oh my goodness, I've got 43 00:02:41,000 --> 00:02:42,480 Speaker 1: to get the kids ready, or I've got to get 44 00:02:42,480 --> 00:02:43,960 Speaker 1: ready for work, and I need to go to the 45 00:02:44,000 --> 00:02:45,320 Speaker 1: gym and I need to do this, and I need 46 00:02:45,360 --> 00:02:47,760 Speaker 1: to do that. If you're waking up with that kind 47 00:02:47,800 --> 00:02:49,960 Speaker 1: of feeling, it's definitely a good idea to start your 48 00:02:49,960 --> 00:02:52,720 Speaker 1: gratitude practice in the morning where you literally just think 49 00:02:52,760 --> 00:02:56,800 Speaker 1: of three things that you're grateful for. And my biggest 50 00:02:56,840 --> 00:02:59,799 Speaker 1: recommendation wouldn't be to say I'm grateful for my house, 51 00:03:00,040 --> 00:03:03,640 Speaker 1: my partner, and my cat. Think of actual events that 52 00:03:03,680 --> 00:03:07,120 Speaker 1: have happened, especially in the last twenty four hours, because 53 00:03:07,120 --> 00:03:10,120 Speaker 1: when you recall a positive experience, and that could be 54 00:03:10,160 --> 00:03:12,600 Speaker 1: something as small as like you know, someone at the 55 00:03:12,639 --> 00:03:15,720 Speaker 1: coffee shop that you cut in in line, or someone 56 00:03:15,760 --> 00:03:18,680 Speaker 1: gave you a compliment when you know you weren't feeling 57 00:03:18,680 --> 00:03:21,920 Speaker 1: that great, whatever it might be, when you recall that experience, 58 00:03:22,000 --> 00:03:25,120 Speaker 1: you actually release the same happy hormones in your body, 59 00:03:25,639 --> 00:03:28,160 Speaker 1: and in a way, you sort of get to physically 60 00:03:28,240 --> 00:03:30,240 Speaker 1: feel it again. So the more we can have your 61 00:03:30,240 --> 00:03:33,639 Speaker 1: body used to those happy hormones coming out, the easier 62 00:03:33,680 --> 00:03:36,119 Speaker 1: it is for them to release when the time's are right. 63 00:03:36,720 --> 00:03:39,000 Speaker 1: Whereas for some people, and this used to be me, 64 00:03:39,640 --> 00:03:42,240 Speaker 1: I used to go to bed thinking, oh my gosh, 65 00:03:42,320 --> 00:03:44,560 Speaker 1: there's you know, there's so much I didn't do, or 66 00:03:45,000 --> 00:03:47,320 Speaker 1: you know, oh I forgot to write back to that message, 67 00:03:47,440 --> 00:03:49,640 Speaker 1: or I made a real fool of myself, you know, 68 00:03:49,680 --> 00:03:51,800 Speaker 1: I said something stupid, or maybe I fell over in 69 00:03:51,880 --> 00:03:54,200 Speaker 1: front of people at the shop, so I'm incredibly clumsy. 70 00:03:54,640 --> 00:03:56,880 Speaker 1: You know. I would be thinking about all the things 71 00:03:56,960 --> 00:03:59,000 Speaker 1: that I didn't do, all the things that were to come, 72 00:03:59,440 --> 00:04:01,800 Speaker 1: and it would make for a really restless night's sleep 73 00:04:01,840 --> 00:04:04,280 Speaker 1: because I was just constantly, you know, kind of in 74 00:04:04,320 --> 00:04:06,640 Speaker 1: that fight or flight mode of like ad and so 75 00:04:06,720 --> 00:04:08,800 Speaker 1: much to do. So for me, doing it at night 76 00:04:08,960 --> 00:04:11,080 Speaker 1: was really beneficial because it would take me into a 77 00:04:11,080 --> 00:04:14,320 Speaker 1: really calming state where I would go back over my 78 00:04:14,480 --> 00:04:16,640 Speaker 1: day and instead of thinking of the things I didn't do, 79 00:04:16,800 --> 00:04:18,640 Speaker 1: I thought of all the things that happened to me 80 00:04:18,720 --> 00:04:21,320 Speaker 1: that were amazing. And when you actually kind of just 81 00:04:21,360 --> 00:04:25,160 Speaker 1: walk yourself through that day, it's quite easy to find 82 00:04:25,320 --> 00:04:28,320 Speaker 1: good things if you're searching for them. You know, your brain, 83 00:04:28,400 --> 00:04:31,560 Speaker 1: if you allow yourself, your brain will find the things. 84 00:04:32,040 --> 00:04:34,119 Speaker 1: But if you kind of are like holding on really 85 00:04:34,200 --> 00:04:36,440 Speaker 1: tight to this story that your life is no good 86 00:04:36,520 --> 00:04:39,200 Speaker 1: and everything's hard and people don't like you and you're 87 00:04:39,240 --> 00:04:41,599 Speaker 1: not enough, it is going to be really hard. So 88 00:04:41,680 --> 00:04:44,000 Speaker 1: I think that just getting into the practice of finding 89 00:04:44,120 --> 00:04:47,320 Speaker 1: just little things in the beginning. It'll help you to 90 00:04:47,400 --> 00:04:49,520 Speaker 1: eventually start to see the really big things that you 91 00:04:49,520 --> 00:04:52,680 Speaker 1: can be grateful for. And then one other thing is 92 00:04:52,920 --> 00:04:55,919 Speaker 1: I love I sometimes talk about this on my Instagram, 93 00:04:56,320 --> 00:04:59,480 Speaker 1: So Thankful Thursdays, I would think back over the last 94 00:04:59,600 --> 00:05:03,520 Speaker 1: seven day what people had done for me, good or bad. 95 00:05:03,680 --> 00:05:06,520 Speaker 1: You know, sometimes it would be an experience that maybe 96 00:05:06,560 --> 00:05:09,560 Speaker 1: someone had been really shitty and said something really nasty 97 00:05:09,600 --> 00:05:11,640 Speaker 1: to me, but it had allowed me to reflect on 98 00:05:11,720 --> 00:05:14,200 Speaker 1: ways that I could be better. And what I would 99 00:05:14,279 --> 00:05:16,800 Speaker 1: do is for the people who said mean things, so 100 00:05:16,880 --> 00:05:19,919 Speaker 1: I didn't necessarily want to thank for it in real life. 101 00:05:20,240 --> 00:05:22,320 Speaker 1: I would write like a little sort of you know, 102 00:05:22,360 --> 00:05:24,080 Speaker 1: a really quick letter of being like, you know what, 103 00:05:24,160 --> 00:05:27,160 Speaker 1: thank you so much for being that person who allowed 104 00:05:27,160 --> 00:05:30,320 Speaker 1: me to look deeper into myself. But then I would spend, 105 00:05:30,360 --> 00:05:32,520 Speaker 1: you know, like that ten to fifteen minutes sending out 106 00:05:32,560 --> 00:05:35,039 Speaker 1: messages of gratitude to my friends and family. You know, 107 00:05:35,080 --> 00:05:37,800 Speaker 1: if my mom had looked after my kids, I would 108 00:05:37,839 --> 00:05:40,000 Speaker 1: make sure I sent her a text just being like, 109 00:05:40,080 --> 00:05:42,440 Speaker 1: you know, you know how much I appreciate this. It 110 00:05:42,440 --> 00:05:44,719 Speaker 1: helps me to work and show up how I need to. 111 00:05:45,440 --> 00:05:47,800 Speaker 1: You know if someone had said something nice that had 112 00:05:47,800 --> 00:05:49,719 Speaker 1: really stuck with me, I would write them a message 113 00:05:49,720 --> 00:05:52,039 Speaker 1: and just let them know that it was still on 114 00:05:52,120 --> 00:05:53,960 Speaker 1: my mind, and it meant a lot to me. And 115 00:05:54,000 --> 00:05:56,800 Speaker 1: I think that when you pass it on, when you're 116 00:05:56,839 --> 00:05:58,880 Speaker 1: not just thinking, Okay, what am I grateful for in 117 00:05:58,920 --> 00:06:01,800 Speaker 1: my life, but when you're actually letting people know that 118 00:06:01,839 --> 00:06:04,719 Speaker 1: they've made an impact in yours, it makes those people 119 00:06:04,760 --> 00:06:07,880 Speaker 1: feel really good. And I don't know about you guys, 120 00:06:07,920 --> 00:06:10,880 Speaker 1: anyone listening, but in my life, my one aim is 121 00:06:10,920 --> 00:06:13,359 Speaker 1: to make other people feel good because ultimately, if I 122 00:06:13,360 --> 00:06:16,320 Speaker 1: can make other people feel good, I feel really freaking good. 123 00:06:16,440 --> 00:06:19,920 Speaker 1: I feel really accomplished by helping others. So that's just 124 00:06:19,960 --> 00:06:21,400 Speaker 1: like a small thing you can do, and I have 125 00:06:21,480 --> 00:06:24,799 Speaker 1: it in my schedule on a Thursday. It's a reminder 126 00:06:24,839 --> 00:06:26,880 Speaker 1: that pops up and I just take that time to 127 00:06:26,880 --> 00:06:27,720 Speaker 1: do those messages. 128 00:06:28,320 --> 00:06:33,240 Speaker 2: Like you said, I personally think about what I'm grateful 129 00:06:33,279 --> 00:06:37,120 Speaker 2: for in my life, usually more sort of bigger things, 130 00:06:37,160 --> 00:06:41,839 Speaker 2: but you were saying think about it sort of little occasions, 131 00:06:42,279 --> 00:06:46,080 Speaker 2: so you can feel that feeling. So could you go 132 00:06:46,200 --> 00:06:47,919 Speaker 2: a little bit more into that. I was just a 133 00:06:47,920 --> 00:06:50,039 Speaker 2: bit confused, because that's the first time I've sort of 134 00:06:50,320 --> 00:06:51,000 Speaker 2: heard about that. 135 00:06:51,720 --> 00:06:53,599 Speaker 1: I'm going to try and explain it in the most 136 00:06:53,800 --> 00:06:56,240 Speaker 1: basic terms because I can get a little bit. I 137 00:06:56,279 --> 00:06:59,400 Speaker 1: get a little bit excited about neuroscience, which is so weird, 138 00:06:59,480 --> 00:07:00,600 Speaker 1: and not call them to you. 139 00:07:00,800 --> 00:07:03,520 Speaker 2: I love hashtag science, so don't want touch. 140 00:07:04,160 --> 00:07:06,359 Speaker 1: Yeah, like I just I get really excited about But 141 00:07:06,520 --> 00:07:09,159 Speaker 1: I like for people to think of their brain. We 142 00:07:09,279 --> 00:07:13,000 Speaker 1: have these neuropathways, and every time we have an emotion 143 00:07:13,200 --> 00:07:15,520 Speaker 1: or a feeling, they fire off between each other, and 144 00:07:15,840 --> 00:07:18,040 Speaker 1: if you want to imagine, there's sort of tracks going 145 00:07:18,080 --> 00:07:22,920 Speaker 1: between you know, the neurons, and the pathways strengthen or 146 00:07:23,000 --> 00:07:27,400 Speaker 1: weaken depending on how often there is energy moving through them. 147 00:07:27,480 --> 00:07:29,480 Speaker 1: So that's probably the easiest way to think of it. 148 00:07:29,920 --> 00:07:33,360 Speaker 1: So every time you feel a good feeling, you're strengthening 149 00:07:33,440 --> 00:07:37,960 Speaker 1: that particular pathway, meaning that it becomes easier for you 150 00:07:38,080 --> 00:07:41,400 Speaker 1: to feel good things. It becomes easier for you to 151 00:07:41,440 --> 00:07:44,000 Speaker 1: feel gratitude, for you to feel joy, for you to 152 00:07:44,040 --> 00:07:47,160 Speaker 1: feel love, for you to feel the things that really 153 00:07:47,240 --> 00:07:50,440 Speaker 1: light you up. Whereas on the flip side, if you're 154 00:07:50,480 --> 00:07:55,200 Speaker 1: constantly thinking about the things that make you feel sad, depressed, 155 00:07:55,520 --> 00:07:58,840 Speaker 1: not good enough, not what you want to feel like 156 00:07:58,880 --> 00:08:02,240 Speaker 1: the bad feelings, you're actually going to strengthen those pathways. 157 00:08:02,640 --> 00:08:04,880 Speaker 1: So for me with my clients and then everything I do, 158 00:08:05,000 --> 00:08:09,120 Speaker 1: it's so important that people are consciously and staying super 159 00:08:09,160 --> 00:08:11,680 Speaker 1: aware to the fact that you need to strengthen the 160 00:08:11,800 --> 00:08:15,680 Speaker 1: pathways of the feel good feelings. So every time you 161 00:08:15,720 --> 00:08:19,119 Speaker 1: can remind yourself of a good feeling, it's actually making 162 00:08:19,160 --> 00:08:21,680 Speaker 1: it easier for you to be happy in the long run. 163 00:08:21,720 --> 00:08:23,920 Speaker 1: And it's like a muscle, like I liken it to training. 164 00:08:23,960 --> 00:08:27,200 Speaker 1: If you strengthen the happy muscle, it's easier to pick 165 00:08:27,240 --> 00:08:29,920 Speaker 1: things up, it's easier to use it, it's going to 166 00:08:30,040 --> 00:08:34,280 Speaker 1: work more effectively. If you want to strengthen the negativity muscles, 167 00:08:34,720 --> 00:08:37,079 Speaker 1: they are going to be easier to use because and 168 00:08:37,200 --> 00:08:40,600 Speaker 1: in the same way energetically that like attracts like good 169 00:08:40,679 --> 00:08:44,080 Speaker 1: feelings attract more good feelings. So I think when you're 170 00:08:44,120 --> 00:08:47,400 Speaker 1: doing this, because some people, when they're naturally in a 171 00:08:47,480 --> 00:08:51,760 Speaker 1: state of you know, maybe self hatred or not having 172 00:08:51,840 --> 00:08:55,120 Speaker 1: faith in other people or in the world, they will 173 00:08:55,160 --> 00:08:58,320 Speaker 1: feel a lot of the negative emotions, and that's just 174 00:08:58,400 --> 00:09:00,960 Speaker 1: consistently strengthening them up. So if you can take that 175 00:09:01,160 --> 00:09:04,719 Speaker 1: time to feel the good stuff and really feel it, 176 00:09:04,840 --> 00:09:07,000 Speaker 1: not just you know, like for someone who's in a 177 00:09:07,040 --> 00:09:10,240 Speaker 1: negativity state when they're writing their gratitude journal, they might 178 00:09:10,280 --> 00:09:13,200 Speaker 1: not actually take the time to feel the emotions that 179 00:09:13,240 --> 00:09:16,000 Speaker 1: come with the thing that they're being grateful for. So 180 00:09:16,320 --> 00:09:20,240 Speaker 1: my biggest tip is to actually feel good when you're 181 00:09:20,240 --> 00:09:22,600 Speaker 1: doing it, because I see so many people and they're like, 182 00:09:22,679 --> 00:09:24,720 Speaker 1: I write my gratitude journal every night and I still 183 00:09:24,720 --> 00:09:28,360 Speaker 1: have a shit life. Sorry, Or I write my gratitude 184 00:09:28,360 --> 00:09:31,040 Speaker 1: of journal every night and nothing's changed. I still feel bad. 185 00:09:31,040 --> 00:09:32,960 Speaker 1: And it's because they're just writing the words. They're not 186 00:09:33,000 --> 00:09:36,840 Speaker 1: actually utilizing the emotions that can come with reliving good 187 00:09:36,880 --> 00:09:40,680 Speaker 1: experiences or actually feeling grateful for something. And in my 188 00:09:41,040 --> 00:09:45,520 Speaker 1: opinion and people will disagree with me here, you're not 189 00:09:46,120 --> 00:09:52,040 Speaker 1: completely feeling gratitude unless it brings you to tears. And 190 00:09:52,559 --> 00:09:55,040 Speaker 1: it doesn't mean that every time you do your gratitudes 191 00:09:55,040 --> 00:09:57,560 Speaker 1: at night you have to like ball your eyes out 192 00:09:57,640 --> 00:09:59,440 Speaker 1: and be a help mess. That would just be so 193 00:09:59,559 --> 00:10:03,959 Speaker 1: INCONVENI But if you're able to really think about something 194 00:10:04,040 --> 00:10:06,800 Speaker 1: like if I think about my mom, I sound like 195 00:10:06,960 --> 00:10:09,000 Speaker 1: baby spice right now. But if I think about my 196 00:10:09,120 --> 00:10:12,040 Speaker 1: mom and like, how much she's done for me. If 197 00:10:12,080 --> 00:10:14,120 Speaker 1: I really get deep into that, it would bring me 198 00:10:14,160 --> 00:10:16,599 Speaker 1: to tears. The amount of gratitude I have what she 199 00:10:16,679 --> 00:10:19,199 Speaker 1: said with my life would actually bring me to tears, 200 00:10:19,840 --> 00:10:22,800 Speaker 1: Whereas if I'm kind of thinking about, like, oh, how 201 00:10:22,800 --> 00:10:25,079 Speaker 1: great is it to have a house, I'm like, I'm 202 00:10:25,080 --> 00:10:27,680 Speaker 1: not going to cry as that that's for giving me 203 00:10:27,720 --> 00:10:29,800 Speaker 1: emotions and the feels, do you know what I mean? 204 00:10:30,360 --> 00:10:34,200 Speaker 2: Yeah, yeah, one hundred percent. I love that. So it's 205 00:10:34,240 --> 00:10:37,280 Speaker 2: sort of an almost two step process with that and 206 00:10:37,320 --> 00:10:42,160 Speaker 2: really creating that feeling and exercising that muscle, like. 207 00:10:42,080 --> 00:10:44,199 Speaker 1: You said, totally one hundred percent. 208 00:10:44,520 --> 00:10:46,720 Speaker 2: Okay, love that. Thank you so much for explaining that. 209 00:10:47,400 --> 00:10:50,880 Speaker 2: Thank you for listening for another RNC episode. I really 210 00:10:50,920 --> 00:10:54,160 Speaker 2: appreciate taking the time to be here with me, and 211 00:10:54,240 --> 00:10:57,439 Speaker 2: also for taking the time for yourself. If you found 212 00:10:57,440 --> 00:11:01,079 Speaker 2: this episode helpful, it would be It's so amazing if 213 00:11:01,120 --> 00:11:03,760 Speaker 2: you shared it on your stories and tagged us, or 214 00:11:03,800 --> 00:11:06,400 Speaker 2: simply just send it on to a girlfriend or family 215 00:11:06,520 --> 00:11:10,559 Speaker 2: member who would benefit from listening. We are an independent 216 00:11:10,679 --> 00:11:14,120 Speaker 2: podcast run by me and my amazing podcast manager, so 217 00:11:14,320 --> 00:11:16,400 Speaker 2: it would mean the world to us if you left 218 00:11:16,440 --> 00:11:20,160 Speaker 2: a review on the Apple podcast app. Also if you're 219 00:11:20,240 --> 00:11:23,680 Speaker 2: vibing this podcast and the concepts we're chatting about, and 220 00:11:23,800 --> 00:11:27,640 Speaker 2: your craving community, Please come and join us over at 221 00:11:27,679 --> 00:11:32,080 Speaker 2: the RNC podcast community Facebook group. Just search Rise and 222 00:11:32,160 --> 00:11:36,439 Speaker 2: Conquer Podcast Community on Facebook and I will be in 223 00:11:36,480 --> 00:11:38,600 Speaker 2: there to chat to you until next time.