1 00:00:00,040 --> 00:00:03,000 Speaker 1: Today's episode is brought to you by Blackmore's and their 2 00:00:03,040 --> 00:00:07,080 Speaker 1: game changing Rappie Melt range, which supports general health and wellbeing. 3 00:00:07,400 --> 00:00:09,680 Speaker 1: If you've wanted to get better at taking your vitamins, 4 00:00:09,720 --> 00:00:12,680 Speaker 1: here's a trick habit stacking. It's all about pairing a 5 00:00:12,720 --> 00:00:15,280 Speaker 1: new habit like taking a Rappi melt with something you 6 00:00:15,360 --> 00:00:18,280 Speaker 1: already do, like brushing your teeth or making a morning 7 00:00:18,320 --> 00:00:21,800 Speaker 1: coffee or yep. Listening to this podcast, always read the 8 00:00:21,840 --> 00:00:24,720 Speaker 1: label and follow the directions for use already. 9 00:00:24,800 --> 00:00:29,400 Speaker 2: And this is the Daily This is the Daily OS. Oh, 10 00:00:29,600 --> 00:00:30,640 Speaker 2: now it makes sense. 11 00:00:38,479 --> 00:00:40,760 Speaker 1: Good morning, and welcome to the Daily OS. It's Sunday, 12 00:00:40,800 --> 00:00:43,000 Speaker 1: the seventeenth of August. I'm Sam Kazlowski. 13 00:00:43,240 --> 00:00:44,400 Speaker 2: I'm Billy fit Simon's. 14 00:00:44,720 --> 00:00:48,000 Speaker 1: Today we're going to dive into the psychology behind small 15 00:00:48,120 --> 00:00:52,040 Speaker 1: changes and why they stick. We're talking about something called 16 00:00:52,240 --> 00:00:55,480 Speaker 1: habit stacking, a technique that promises to help you build 17 00:00:55,680 --> 00:00:59,520 Speaker 1: better routines by linking new habits to ones you already do. 18 00:00:59,640 --> 00:01:07,480 Speaker 2: What Sam, I have to admit that habit stacking doesn't 19 00:01:07,480 --> 00:01:08,920 Speaker 2: feel very TDA. 20 00:01:09,200 --> 00:01:11,200 Speaker 1: It feels very Diary of a CEO. 21 00:01:12,160 --> 00:01:12,399 Speaker 3: Help. 22 00:01:12,560 --> 00:01:15,000 Speaker 2: Yeah, I like it, but I've always maybe I shouldn't 23 00:01:15,000 --> 00:01:16,880 Speaker 2: admit this, but I've always been a tiny bit of 24 00:01:16,920 --> 00:01:20,240 Speaker 2: a woo woo skeptic, I think, And so this feels 25 00:01:20,319 --> 00:01:23,120 Speaker 2: like maybe you're about to change all of our lives 26 00:01:23,200 --> 00:01:25,360 Speaker 2: with a new rule as to how to get into 27 00:01:25,400 --> 00:01:28,039 Speaker 2: new habits, or it's going to be nonsense, and I'm 28 00:01:28,080 --> 00:01:29,399 Speaker 2: excited to see which one it is. 29 00:01:29,520 --> 00:01:31,399 Speaker 1: Well, something we talk about a lot at TDA is 30 00:01:31,400 --> 00:01:33,800 Speaker 1: trying to empower young people to engage with the world 31 00:01:33,880 --> 00:01:34,319 Speaker 1: around them. 32 00:01:34,880 --> 00:01:36,040 Speaker 2: That is our mission statement. 33 00:01:36,080 --> 00:01:37,800 Speaker 1: We do that through the news, but I think there's 34 00:01:37,800 --> 00:01:40,640 Speaker 1: opportunities as we keep growing as a company to do 35 00:01:40,720 --> 00:01:43,520 Speaker 1: more about how to engage with the world in different ways, 36 00:01:43,760 --> 00:01:46,200 Speaker 1: and part of that is actually about how to manage 37 00:01:46,240 --> 00:01:47,039 Speaker 1: the world around us. 38 00:01:47,200 --> 00:01:51,160 Speaker 2: I love that. So this is about habit stacking. What 39 00:01:51,320 --> 00:01:52,160 Speaker 2: exactly is that? 40 00:01:52,560 --> 00:01:56,200 Speaker 1: So I want you to picture a Rube Goldberg machine, 41 00:01:56,440 --> 00:01:58,600 Speaker 1: and that's a name that you're not going to know, 42 00:01:58,640 --> 00:02:00,720 Speaker 1: but you're going to know when I describe it. It's 43 00:02:00,720 --> 00:02:03,800 Speaker 1: one of those machines where you see a domino being 44 00:02:03,840 --> 00:02:06,320 Speaker 1: tipped over and then that domino releases a ball and 45 00:02:06,360 --> 00:02:08,680 Speaker 1: the ball rolls down the little ramp, and the ramp 46 00:02:08,720 --> 00:02:11,520 Speaker 1: then hits a bell and the vibrations of the bell 47 00:02:11,639 --> 00:02:15,120 Speaker 1: leads to a fan turning on, and that fan pulls 48 00:02:15,120 --> 00:02:17,919 Speaker 1: a curtain away and it keeps going and go. Yeah. 49 00:02:17,960 --> 00:02:22,120 Speaker 1: So basically it's this elaborate contraption that a tiny little 50 00:02:22,360 --> 00:02:26,120 Speaker 1: movement releases a whole chain of events. I first became 51 00:02:26,120 --> 00:02:29,440 Speaker 1: familiar with the Rube Goldberg machine through Okay Go, which 52 00:02:29,520 --> 00:02:32,280 Speaker 1: is a band that is known for doing these incredible 53 00:02:32,360 --> 00:02:36,280 Speaker 1: music videos, and you can watch a four minute kind 54 00:02:36,320 --> 00:02:39,480 Speaker 1: of process that's all started by a very simple movement. 55 00:02:39,720 --> 00:02:42,680 Speaker 1: And habit stacking works on the same principle. So you 56 00:02:42,760 --> 00:02:46,440 Speaker 1: take something you already do automatically, like brushing your teeth, 57 00:02:46,960 --> 00:02:49,679 Speaker 1: and then you immediately follow it up with a new 58 00:02:49,760 --> 00:02:52,200 Speaker 1: habit that you want to build, like let's say doing 59 00:02:52,240 --> 00:02:54,600 Speaker 1: ten push ups. So as soon as you feel that 60 00:02:54,639 --> 00:02:57,839 Speaker 1: toothbrush in your mouth, the idea is that, all right, now, 61 00:02:57,840 --> 00:03:00,679 Speaker 1: I know it's time next to do my end push ups. 62 00:03:01,160 --> 00:03:03,680 Speaker 1: And the idea is that your existing habit then becomes 63 00:03:03,720 --> 00:03:07,679 Speaker 1: this trigger for this new habit. And it's more helpful 64 00:03:07,960 --> 00:03:09,919 Speaker 1: than just saying I'm going to do the push ups 65 00:03:10,000 --> 00:03:11,079 Speaker 1: by itself. 66 00:03:11,000 --> 00:03:14,720 Speaker 2: So you're just attaching it to a pre existing habit. 67 00:03:14,919 --> 00:03:17,680 Speaker 1: Yeah, and it sounds really simple, but it's actually based 68 00:03:17,760 --> 00:03:21,400 Speaker 1: on neuroscience, and it's based on this idea called neuroplasticity, 69 00:03:21,639 --> 00:03:25,000 Speaker 1: which is your brain's ability to form new connections. And 70 00:03:25,040 --> 00:03:27,800 Speaker 1: I try and think about this like a hiking trail. 71 00:03:28,200 --> 00:03:30,480 Speaker 1: So at first, if you decide you want to walk 72 00:03:30,520 --> 00:03:33,680 Speaker 1: straight into the bush, there's no path there. You kind 73 00:03:33,720 --> 00:03:36,680 Speaker 1: of have to bush bash and push trees away and 74 00:03:36,760 --> 00:03:38,880 Speaker 1: make sure that you can kind of find a way through. 75 00:03:39,040 --> 00:03:41,200 Speaker 2: Ah, yes, that thing I did on the weekend. Yeah, 76 00:03:41,280 --> 00:03:42,880 Speaker 2: you're just walking straight in. 77 00:03:42,960 --> 00:03:44,720 Speaker 1: You know, when you come to work on Monday, I 78 00:03:44,760 --> 00:03:46,560 Speaker 1: say how's your weekend, and you say it was good 79 00:03:46,600 --> 00:03:50,680 Speaker 1: at bushbash. Yeah. Well, as more people walk along that path, 80 00:03:50,880 --> 00:03:53,600 Speaker 1: the path becomes clearer and you start to see a 81 00:03:53,600 --> 00:03:55,880 Speaker 1: bit of dirt kind of along the pathway, and you 82 00:03:55,920 --> 00:03:58,920 Speaker 1: know where to go. That's essentially what happens in your 83 00:03:58,960 --> 00:04:03,120 Speaker 1: brain when you strengthen a pathway through doing an action 84 00:04:03,280 --> 00:04:04,200 Speaker 1: over and over again. 85 00:04:04,480 --> 00:04:06,440 Speaker 2: Can I talk about myself for two seconds? 86 00:04:06,520 --> 00:04:07,000 Speaker 1: Always? 87 00:04:07,280 --> 00:04:09,240 Speaker 2: Over the past two years, I've gone on a real 88 00:04:09,520 --> 00:04:12,520 Speaker 2: running journey and I've heard about it. Yes, And I 89 00:04:12,600 --> 00:04:15,040 Speaker 2: truly never thought that I would be a runner, but 90 00:04:15,360 --> 00:04:18,720 Speaker 2: I did this time last Sunday, do City to Serve, 91 00:04:18,720 --> 00:04:20,360 Speaker 2: and I was able to run it for the first time, 92 00:04:20,440 --> 00:04:22,000 Speaker 2: and I truly never thought I would be able to 93 00:04:22,000 --> 00:04:24,920 Speaker 2: do that, but it must have been. I didn't exactly 94 00:04:25,000 --> 00:04:27,520 Speaker 2: know the term habit stacking, but looking back, it was 95 00:04:27,600 --> 00:04:30,400 Speaker 2: definitely through habit stacking that I was able to do that. 96 00:04:30,560 --> 00:04:33,200 Speaker 1: So what did you attach those first runs too? 97 00:04:33,480 --> 00:04:37,080 Speaker 2: Listening to podcasts amazing? Yes, I love listening to podcasts, 98 00:04:37,080 --> 00:04:39,160 Speaker 2: and I was like, I'm going to do that because 99 00:04:39,240 --> 00:04:42,479 Speaker 2: I already loved doing that whilst doing something that I 100 00:04:42,560 --> 00:04:44,560 Speaker 2: don't initially love as much. 101 00:04:44,800 --> 00:04:47,960 Speaker 1: That's exactly habit stacking in a nutshell. Another way that 102 00:04:48,000 --> 00:04:51,760 Speaker 1: psychologists talk about habit stacking is Pavlov. So. Pavlov was 103 00:04:51,800 --> 00:04:56,280 Speaker 1: this psychologist who in the twentieth century popularized this idea 104 00:04:56,400 --> 00:05:00,320 Speaker 1: of the brain associating a noise or a trigger with 105 00:05:00,440 --> 00:05:04,000 Speaker 1: a movement. So he did this experiment with bells where 106 00:05:04,320 --> 00:05:07,680 Speaker 1: dogs learned that the ringing of a bell led to 107 00:05:07,800 --> 00:05:11,480 Speaker 1: them coming to a certain location, and then over time, 108 00:05:12,000 --> 00:05:15,120 Speaker 1: just hearing the bell almost automatically moved the dogs to 109 00:05:15,160 --> 00:05:18,400 Speaker 1: that location. And habit sacking is essentially the same thing 110 00:05:18,640 --> 00:05:21,360 Speaker 1: the existing habit. So you listening to a podcast then 111 00:05:21,400 --> 00:05:25,160 Speaker 1: becomes a trigger, and that new behavior becomes an automatic response. 112 00:05:25,200 --> 00:05:27,840 Speaker 1: So you know, according to Pavlov, if you just kept 113 00:05:27,880 --> 00:05:29,680 Speaker 1: listening to podcasts, you just get out of your chair 114 00:05:29,680 --> 00:05:31,839 Speaker 1: and start running, which is not quite how it works 115 00:05:31,880 --> 00:05:35,799 Speaker 1: in reality, but it's you're piggybacking on that release of dopamine. 116 00:05:35,839 --> 00:05:39,400 Speaker 1: You felt really good listening to your podcasts, and then 117 00:05:39,440 --> 00:05:43,320 Speaker 1: you associated this new habit of running with your old 118 00:05:43,440 --> 00:05:48,880 Speaker 1: love of podcasts, and that neural pathway is becoming stronger 119 00:05:48,880 --> 00:05:51,880 Speaker 1: and stronger, and that bush bashing actually just becomes a 120 00:05:51,920 --> 00:05:54,000 Speaker 1: lovely path How. 121 00:05:53,760 --> 00:05:54,480 Speaker 2: Hard is it? 122 00:05:54,560 --> 00:05:54,640 Speaker 3: Like? 123 00:05:54,880 --> 00:05:56,720 Speaker 2: I think we're making it sound like it's kind of 124 00:05:56,720 --> 00:05:59,440 Speaker 2: this magic bullet in terms of how to, I guess 125 00:05:59,520 --> 00:06:02,239 Speaker 2: change your life not to be dramatic. Is it really 126 00:06:02,240 --> 00:06:03,039 Speaker 2: that simple. 127 00:06:02,760 --> 00:06:07,480 Speaker 1: Though, Well, the research shows that it's limited to small 128 00:06:07,520 --> 00:06:13,600 Speaker 1: incremental changes rather than dramatic life transformations. So anything that's 129 00:06:13,960 --> 00:06:16,720 Speaker 1: major and really kind of deviating your life from its 130 00:06:16,800 --> 00:06:19,560 Speaker 1: current course that can't be attached to just brushing your 131 00:06:19,600 --> 00:06:23,720 Speaker 1: teeth or listening to a podcast. And the other big 132 00:06:23,760 --> 00:06:27,480 Speaker 1: limitation that psychologists comment on with habit stacking as an 133 00:06:27,480 --> 00:06:32,080 Speaker 1: idea is that if that original habit gets disrupted, then 134 00:06:32,160 --> 00:06:35,599 Speaker 1: the entire stack can collapse. So if you decide that 135 00:06:35,640 --> 00:06:39,920 Speaker 1: you don't like podcasts anymore, then you're running becomes the 136 00:06:39,960 --> 00:06:44,600 Speaker 1: casualty of your falling out of love of podcasting, So 137 00:06:45,360 --> 00:06:48,560 Speaker 1: there the whole system can fail. I mean, one example 138 00:06:48,960 --> 00:06:52,240 Speaker 1: is if you had a meditation practice of ten minutes 139 00:06:52,279 --> 00:06:54,599 Speaker 1: a day with a morning coffee, but then you skipped 140 00:06:54,600 --> 00:06:57,120 Speaker 1: your morning coffee because you had to lead for an 141 00:06:57,120 --> 00:07:00,520 Speaker 1: early meeting, then your meditation becomes the casual of that 142 00:07:00,880 --> 00:07:01,240 Speaker 1: got it? 143 00:07:01,279 --> 00:07:05,039 Speaker 2: And do experts give any tips in terms of how 144 00:07:05,080 --> 00:07:07,919 Speaker 2: to really make this work so that there is no casualty. 145 00:07:08,040 --> 00:07:10,840 Speaker 1: It's all about starting really really small, so two to 146 00:07:10,880 --> 00:07:13,800 Speaker 1: five minute habits at most. So the goal is to 147 00:07:13,880 --> 00:07:17,040 Speaker 1: make it so easy as a habit to stack onto 148 00:07:17,080 --> 00:07:19,520 Speaker 1: an existing habit that it's pretty hard to say no to. 149 00:07:20,200 --> 00:07:24,160 Speaker 1: And if you can choose the rock habit, the original 150 00:07:24,200 --> 00:07:28,160 Speaker 1: habit that might not fall over as easily, like your 151 00:07:28,240 --> 00:07:30,440 Speaker 1: podcast is a daily habit that you've been listening to 152 00:07:30,600 --> 00:07:32,960 Speaker 1: for You've been listening to the TDA podcast every day 153 00:07:32,960 --> 00:07:36,440 Speaker 1: for three years. Oh yes, that's pretty entrenched. That's pretty entrenched, 154 00:07:36,440 --> 00:07:38,560 Speaker 1: and it's also pretty achievable. It's not like I do 155 00:07:38,800 --> 00:07:42,000 Speaker 1: a fifteen kilometer run every day for three years. That's 156 00:07:42,000 --> 00:07:44,680 Speaker 1: a big time commitment. The trick is also to focus 157 00:07:44,720 --> 00:07:47,560 Speaker 1: on one habit at a time, and that reduces the 158 00:07:47,640 --> 00:07:50,960 Speaker 1: chance of overwhelm and sets you up for success. It 159 00:07:51,120 --> 00:07:53,440 Speaker 1: ensures that you don't feel discouraged by the fact that 160 00:07:53,480 --> 00:07:56,119 Speaker 1: you haven't delivered on this new attempt to fill a habit. 161 00:07:56,640 --> 00:07:59,480 Speaker 1: And you have to remember that building a new neural 162 00:07:59,520 --> 00:08:03,840 Speaker 1: pathway isn't a fast process, and neuroscientists say it can 163 00:08:03,880 --> 00:08:07,320 Speaker 1: take anywhere from sixty to two hundred days, depending on 164 00:08:07,360 --> 00:08:08,720 Speaker 1: the complexity of the habit. 165 00:08:09,000 --> 00:08:13,440 Speaker 2: Wow, sixty to two hundred days. That can almost sound overwhelming. 166 00:08:13,440 --> 00:08:15,760 Speaker 2: But I think what you said about starting small, Like 167 00:08:15,760 --> 00:08:18,080 Speaker 2: if I had started by saying I'm going to run 168 00:08:18,160 --> 00:08:21,360 Speaker 2: fifteen kilometers a day like that is just so unachievable 169 00:08:21,360 --> 00:08:24,160 Speaker 2: that I would have immediately given up. Yeah, but if 170 00:08:24,200 --> 00:08:25,960 Speaker 2: it's okay, I'm going to start running. 171 00:08:25,680 --> 00:08:27,520 Speaker 1: Two kilometers exactly every. 172 00:08:27,280 --> 00:08:29,760 Speaker 2: Second day or every third day, I can see how 173 00:08:30,040 --> 00:08:31,000 Speaker 2: you can build on that. 174 00:08:31,200 --> 00:08:34,960 Speaker 1: And dopamine is fascinating as a chemical release in our brains, 175 00:08:34,960 --> 00:08:38,280 Speaker 1: and it helps us by telling us we've done a 176 00:08:38,320 --> 00:08:41,160 Speaker 1: good job for something, even if it's small and We 177 00:08:41,200 --> 00:08:43,760 Speaker 1: can't underestimate the opposite of that, though, which is when 178 00:08:43,760 --> 00:08:46,600 Speaker 1: you fail at trying to stack a habit, that can 179 00:08:46,640 --> 00:08:47,480 Speaker 1: really set you back. 180 00:08:48,000 --> 00:08:48,560 Speaker 3: And what's the. 181 00:08:48,600 --> 00:08:51,720 Speaker 2: Bigger picture here? Why do you think that people should 182 00:08:51,760 --> 00:08:52,440 Speaker 2: care about this? 183 00:08:53,200 --> 00:08:53,520 Speaker 3: Well? 184 00:08:53,720 --> 00:08:56,360 Speaker 1: I really have this quote from James Clear he wrote 185 00:08:56,360 --> 00:08:59,400 Speaker 1: atomic habits as kind of the front of my mind. 186 00:08:59,480 --> 00:09:02,640 Speaker 1: In this conversation, he said, all big things come from 187 00:09:02,679 --> 00:09:05,560 Speaker 1: small beginnings. The seed of every habit is a single, 188 00:09:05,640 --> 00:09:09,440 Speaker 1: tiny decision. But as that decision is repeated, a habit 189 00:09:09,520 --> 00:09:13,600 Speaker 1: sprouts and grows stronger. And the key reason why I 190 00:09:13,640 --> 00:09:16,440 Speaker 1: wanted to talk about this today is that it's a 191 00:09:16,480 --> 00:09:18,839 Speaker 1: good reminder that there is a compounding effect of small 192 00:09:18,880 --> 00:09:22,000 Speaker 1: actions and instead of trying to overhaul your entire life 193 00:09:22,320 --> 00:09:25,520 Speaker 1: all at once, it's a way to work smarter rather 194 00:09:25,600 --> 00:09:27,960 Speaker 1: than harder. And I think we always talk a lot 195 00:09:28,000 --> 00:09:31,400 Speaker 1: about changing life in big ways, you know, getting fitter 196 00:09:31,559 --> 00:09:35,160 Speaker 1: news resolutions, making sure we read before bed, making sure 197 00:09:35,160 --> 00:09:37,640 Speaker 1: we spend less time on social media. Those are really 198 00:09:37,679 --> 00:09:39,760 Speaker 1: big goals, and this is a way to kind of 199 00:09:40,240 --> 00:09:41,920 Speaker 1: figure out where a starting point can be. 200 00:09:42,440 --> 00:09:45,000 Speaker 2: I've shared my example of running. Do you have an 201 00:09:45,040 --> 00:09:48,040 Speaker 2: example of something that you've changed in your life. That 202 00:09:48,720 --> 00:09:50,160 Speaker 2: is an example of habit stacking. 203 00:09:50,800 --> 00:09:53,760 Speaker 1: I do. And I'm actually going to borrow your example 204 00:09:53,840 --> 00:09:58,480 Speaker 1: of linking a phone activity to exercise. So one of 205 00:09:58,520 --> 00:10:00,800 Speaker 1: the parts of my job as founder of the Daarly 206 00:10:00,880 --> 00:10:03,640 Speaker 1: Oars is to upload the quiz on the Saturday morning. 207 00:10:04,440 --> 00:10:07,120 Speaker 1: Every Saturday morning we do tda Quiz ten questions on 208 00:10:07,160 --> 00:10:10,240 Speaker 1: Instagram stories and a grid post. I've started doing that 209 00:10:10,280 --> 00:10:12,000 Speaker 1: on the treadmill at my local gym. 210 00:10:12,320 --> 00:10:14,520 Speaker 2: Okay, and love. 211 00:10:14,800 --> 00:10:16,959 Speaker 1: I am using it as I know I need to 212 00:10:17,040 --> 00:10:17,880 Speaker 1: upload the quiz. 213 00:10:18,240 --> 00:10:21,319 Speaker 2: I don't know that you went to the gym. I'm kidding, 214 00:10:22,480 --> 00:10:22,880 Speaker 2: look for me. 215 00:10:23,600 --> 00:10:27,120 Speaker 1: And it's really helping. It's really helping in getting me 216 00:10:27,160 --> 00:10:30,079 Speaker 1: to the gym. And it's a habit that I've done 217 00:10:30,160 --> 00:10:31,920 Speaker 1: for many years, and I know it's part of my 218 00:10:31,960 --> 00:10:34,560 Speaker 1: Saturday morning and now and then I try and get 219 00:10:34,600 --> 00:10:36,520 Speaker 1: off my phone for a little bit of time whilst 220 00:10:36,559 --> 00:10:38,520 Speaker 1: I'm on the treadmill. But that's me stuck in a 221 00:10:38,559 --> 00:10:41,120 Speaker 1: habit getting a little bit fitter. Maybe I'll do the 222 00:10:41,120 --> 00:10:42,440 Speaker 1: City Surf with you next year. 223 00:10:42,679 --> 00:10:43,880 Speaker 2: I will hold you to that. 224 00:10:44,120 --> 00:10:46,400 Speaker 1: And I don't make that many mistakes in the quiz, 225 00:10:46,440 --> 00:10:47,200 Speaker 1: but I still. 226 00:10:47,000 --> 00:10:50,960 Speaker 2: Do make sense Okay, Sam, I think that's all we 227 00:10:51,040 --> 00:10:53,800 Speaker 2: have time for today. I have to get to listening 228 00:10:53,840 --> 00:10:56,079 Speaker 2: to this podcast while I go running love it's a 229 00:10:56,120 --> 00:11:00,160 Speaker 2: bit psychotic, probably, yes, and thank you so much for 230 00:11:00,240 --> 00:11:03,080 Speaker 2: listening to this episode of The Daily Yours. We'll be 231 00:11:03,120 --> 00:11:06,040 Speaker 2: back tomorrow with your normal deep dive, but until then, 232 00:11:06,200 --> 00:11:11,400 Speaker 2: have a lovely Sunday. 233 00:11:11,679 --> 00:11:13,960 Speaker 3: My name is Lily Maddon and I'm a proud Arunda 234 00:11:14,200 --> 00:11:19,000 Speaker 3: Bungelung Calcuttin woman from Gadigol Country. The Daily ods acknowledges 235 00:11:19,080 --> 00:11:21,240 Speaker 3: that this podcast is recorded on the lands of the 236 00:11:21,240 --> 00:11:24,800 Speaker 3: Gadighl people and pays respect to all Aboriginal and Torres 237 00:11:24,800 --> 00:11:27,760 Speaker 3: Strait Island and nations. We pay our respects to the 238 00:11:27,760 --> 00:11:30,520 Speaker 3: first peoples of these countries, both past and present. 239 00:11:33,720 --> 00:11:36,520 Speaker 1: Billy, what does brushing your teeth, doing a skincare and 240 00:11:36,720 --> 00:11:38,320 Speaker 1: listening to a podcast have in common? 241 00:11:38,360 --> 00:11:40,680 Speaker 2: They are all things I do every single. 242 00:11:40,520 --> 00:11:43,319 Speaker 1: Day, and there are opportunities to have it stack. 243 00:11:43,559 --> 00:11:46,400 Speaker 2: They are now we have just spoken at length about 244 00:11:46,400 --> 00:11:49,560 Speaker 2: habit stacking, but tell me how I can include vitamins 245 00:11:49,640 --> 00:11:51,240 Speaker 2: into my new habit stacking. 246 00:11:51,480 --> 00:11:53,800 Speaker 1: Well, what I've been doing is straight after I have 247 00:11:53,880 --> 00:11:57,040 Speaker 1: my morning coffee, I measure my beans nineteen grams every 248 00:11:57,080 --> 00:12:00,000 Speaker 1: single day. That's when I take my wrappy melts straight 249 00:12:00,080 --> 00:12:02,920 Speaker 1: after that coffee. So I'm literally just attaching that new 250 00:12:02,920 --> 00:12:06,120 Speaker 1: habit to my daily entrenched habit of coffee. So you 251 00:12:06,120 --> 00:12:09,079 Speaker 1: could do it right after your skincare. And the great 252 00:12:09,080 --> 00:12:11,400 Speaker 1: thing with Blackmore's rapping melts is that there's no pills 253 00:12:11,520 --> 00:12:14,440 Speaker 1: or no fuss. It's just a really quick wellness step 254 00:12:14,800 --> 00:12:16,760 Speaker 1: just before you go out the door to support your 255 00:12:16,800 --> 00:12:18,080 Speaker 1: general health and well being. 256 00:12:18,200 --> 00:12:19,640 Speaker 2: Now that's what I call being efficient. 257 00:12:19,880 --> 00:12:23,040 Speaker 1: Yeah, and there's a whole range of different types out there. 258 00:12:23,080 --> 00:12:27,720 Speaker 1: There's ENERGYB twelve, there's iron, there's immune, and there's nails, 259 00:12:27,760 --> 00:12:30,720 Speaker 1: hair and skin. It's really perfect for targeting whatever you need. 260 00:12:30,840 --> 00:12:31,760 Speaker 2: Where can I find them? 261 00:12:31,880 --> 00:12:34,079 Speaker 1: You can grab them at your local pharmacy or online. 262 00:12:34,160 --> 00:12:36,480 Speaker 1: Always rid the label and follow the directions for use.