1 00:00:04,440 --> 00:00:07,039 Speaker 1: Welcome to How I Work, a show about the tactics 2 00:00:07,120 --> 00:00:09,440 Speaker 1: used by the world's most successful people to get so 3 00:00:09,600 --> 00:00:13,160 Speaker 1: much out of their day. I'm your host, doctor Amantha Imba. 4 00:00:13,360 --> 00:00:18,160 Speaker 1: I'm an organizational psychologist, the founder of behavioral science consultancy Inventium, 5 00:00:18,200 --> 00:00:21,120 Speaker 1: and I'm obsessed with finding ways to optimize my word 6 00:00:21,200 --> 00:00:25,840 Speaker 1: day now. Today's episode is another mini episode. I don't 7 00:00:25,880 --> 00:00:29,400 Speaker 1: normally release mini episodes on a Thursday, and I'm actually 8 00:00:29,440 --> 00:00:35,360 Speaker 1: recording this on a Tuesday night in Melbourne, where I 9 00:00:35,400 --> 00:00:38,360 Speaker 1: am based, and thanks to our new eight pm curfew, 10 00:00:38,880 --> 00:00:42,480 Speaker 1: the streets are bare, or at least I'm assuming they are. 11 00:00:42,600 --> 00:00:46,680 Speaker 1: I wouldn't know because I am locked inside, and I 12 00:00:46,720 --> 00:00:50,280 Speaker 1: wanted to record this episode, particularly for those that are 13 00:00:50,400 --> 00:00:54,160 Speaker 1: based in Melbourne. If you're not, I'm very jealous, just 14 00:00:54,200 --> 00:00:57,440 Speaker 1: to kind of help give you some tips to get 15 00:00:57,480 --> 00:00:59,640 Speaker 1: by and what's a pretty tough time. I imagine if 16 00:00:59,640 --> 00:01:02,680 Speaker 1: you are a Melbourne you're probably feeling a little bit 17 00:01:02,920 --> 00:01:06,240 Speaker 1: crap right now, and if you're not, you probably know 18 00:01:06,360 --> 00:01:09,319 Speaker 1: someone who is. So I want to take you through 19 00:01:09,480 --> 00:01:12,679 Speaker 1: ten things that are all backed by science, of course, 20 00:01:12,800 --> 00:01:16,240 Speaker 1: that you and the people that you know might find 21 00:01:16,319 --> 00:01:21,559 Speaker 1: helpful right now Okay. The first thing is schedule time 22 00:01:21,720 --> 00:01:24,759 Speaker 1: to worry. Now. I know this sounds weird. Why would 23 00:01:24,800 --> 00:01:27,959 Speaker 1: you schedule time to worry? You're dedicating all day to 24 00:01:28,000 --> 00:01:31,200 Speaker 1: this right now, surely, but research suggests that if we 25 00:01:31,319 --> 00:01:36,160 Speaker 1: actually take a note like write down all our worries 26 00:01:36,200 --> 00:01:39,120 Speaker 1: when they come to mind, and then forget about them, 27 00:01:39,640 --> 00:01:42,959 Speaker 1: and then when your scheduled worry time arrives and your 28 00:01:43,000 --> 00:01:48,120 Speaker 1: diary just go to town worrying. Then so basically, keep 29 00:01:48,160 --> 00:01:51,920 Speaker 1: your worries to a certain time of day, almost like 30 00:01:51,960 --> 00:01:54,360 Speaker 1: making a meeting with yourself to worry. And if you 31 00:01:54,400 --> 00:01:58,000 Speaker 1: do that, you'll significantly reduce stress. I will put a 32 00:01:58,000 --> 00:02:00,520 Speaker 1: link in the show notes about how you can learn 33 00:02:00,520 --> 00:02:05,720 Speaker 1: more about worry time. Okay, next, share news duty. So 34 00:02:05,920 --> 00:02:09,000 Speaker 1: one of my favorite tips from a podcast guest in 35 00:02:09,120 --> 00:02:11,920 Speaker 1: recent months comes from Jake Knapp, who you might remember. 36 00:02:12,080 --> 00:02:14,400 Speaker 1: He is a New York Times bestselling author and co 37 00:02:14,480 --> 00:02:18,000 Speaker 1: creator of the design Sprinted Google. So what Jake talked 38 00:02:18,000 --> 00:02:21,960 Speaker 1: about on this particular episode is to avoid hitting refresh 39 00:02:22,000 --> 00:02:24,800 Speaker 1: every few minutes on his local news site over in 40 00:02:24,880 --> 00:02:29,040 Speaker 1: Seattle in America and feeling constantly anxious and or depressed. 41 00:02:29,280 --> 00:02:32,120 Speaker 1: He shares news duty with his wife, so they take 42 00:02:32,160 --> 00:02:34,440 Speaker 1: it in terms each day to check the news and 43 00:02:34,560 --> 00:02:37,960 Speaker 1: report the important headlines back to the other person. So 44 00:02:38,000 --> 00:02:40,080 Speaker 1: perhaps pick a buddy to do this with and you 45 00:02:40,120 --> 00:02:44,880 Speaker 1: can kick the bad news refresh cycle. Next tip is 46 00:02:44,919 --> 00:02:48,120 Speaker 1: to distance yourself from your thoughts. So your mind is 47 00:02:48,160 --> 00:02:50,840 Speaker 1: probably filled with lots of stressful thoughts right now, but 48 00:02:50,919 --> 00:02:55,360 Speaker 1: remember thoughts only have power over you if you let them. 49 00:02:55,560 --> 00:02:58,760 Speaker 1: One of my favorite strategies, which comes from act or 50 00:02:58,800 --> 00:03:03,880 Speaker 1: acceptance commitment therapy, is called cognitive diffusion. This is where 51 00:03:03,919 --> 00:03:07,120 Speaker 1: you distance yourself from your thoughts. So, for example, instead 52 00:03:07,120 --> 00:03:10,600 Speaker 1: of saying I'm going to fail, say to yourself, I'm 53 00:03:10,680 --> 00:03:13,519 Speaker 1: having the thought that I'm going to fail, and by 54 00:03:13,560 --> 00:03:17,560 Speaker 1: doing so, you create some space between you and the thought. Okay. 55 00:03:17,639 --> 00:03:21,200 Speaker 1: Next tip, read a book called The Happiness Trap by 56 00:03:21,280 --> 00:03:24,720 Speaker 1: Russ Harris. If you like the sound of the above strategy, 57 00:03:24,840 --> 00:03:29,280 Speaker 1: cognitive diffusion or the Afomensen strategy, you will love The 58 00:03:29,320 --> 00:03:33,680 Speaker 1: Happiness Trap. It's filled with practical strategies that are similar 59 00:03:33,720 --> 00:03:37,240 Speaker 1: to cognitive diffusion. I read The Happiness Trap many years 60 00:03:37,280 --> 00:03:39,640 Speaker 1: ago and often come back to it, and it's also 61 00:03:39,680 --> 00:03:41,960 Speaker 1: the book that I've gifted most to people in the 62 00:03:42,000 --> 00:03:47,000 Speaker 1: last few years. Next tip, come back to the three 63 00:03:47,200 --> 00:03:50,840 Speaker 1: building blocks of motivation, which are autonomy, mastery, and connection. 64 00:03:51,760 --> 00:03:53,840 Speaker 1: Try to find ways to increase at least one of 65 00:03:53,880 --> 00:03:57,400 Speaker 1: these three aspects in your life or your work. Autonomy 66 00:03:57,400 --> 00:03:59,800 Speaker 1: relates to finding freedom in what you do, So if 67 00:03:59,800 --> 00:04:01,720 Speaker 1: you're lucky enough to have a job right now, I 68 00:04:01,720 --> 00:04:04,120 Speaker 1: think about how you can create more freedom around what 69 00:04:04,160 --> 00:04:06,560 Speaker 1: you do and how you choose to do it, and 70 00:04:06,720 --> 00:04:10,640 Speaker 1: whether you're working or not right now. Learning and mastering 71 00:04:10,640 --> 00:04:13,280 Speaker 1: a new skill is a sure fire way to make 72 00:04:13,360 --> 00:04:17,880 Speaker 1: you feel good. And finally, connection. Prioritize human connection even 73 00:04:17,920 --> 00:04:20,080 Speaker 1: if it's only via phone or video calls right now. 74 00:04:21,120 --> 00:04:26,560 Speaker 1: Next strategy, remember this two shall pass. I'm personally not 75 00:04:26,640 --> 00:04:28,599 Speaker 1: very good at remembering quotes, but this is one that 76 00:04:28,640 --> 00:04:32,400 Speaker 1: I come back to often. Right now, six weeks seems 77 00:04:32,440 --> 00:04:35,760 Speaker 1: like an eternity, and when't we already three weeks into 78 00:04:35,800 --> 00:04:40,279 Speaker 1: a six week countdown? But this too shall pass, And 79 00:04:40,400 --> 00:04:44,720 Speaker 1: remember this is equally true of good times too. Next strategy, 80 00:04:44,800 --> 00:04:48,440 Speaker 1: show gratitude to others. So much has been written about 81 00:04:48,440 --> 00:04:51,080 Speaker 1: the benefits of reflecting on what we are grateful for, 82 00:04:51,360 --> 00:04:53,680 Speaker 1: and keeping a gratitude journal is a great way to 83 00:04:53,680 --> 00:04:56,440 Speaker 1: boost mood. But what has also been shown to boost 84 00:04:56,440 --> 00:04:59,280 Speaker 1: happiness is telling others what they have done that made 85 00:04:59,360 --> 00:05:02,000 Speaker 1: us grateful. Try to take a moment once a day 86 00:05:02,080 --> 00:05:05,000 Speaker 1: to share with someone what they have done for you 87 00:05:05,360 --> 00:05:08,600 Speaker 1: that you are grateful for. Not only will you feel great, 88 00:05:08,760 --> 00:05:11,960 Speaker 1: but you'll spark some joy for your gratitude maker too. 89 00:05:12,760 --> 00:05:16,520 Speaker 1: All right, couple more strategies. Stop trying to solve people's 90 00:05:16,560 --> 00:05:20,360 Speaker 1: problems and just listen. So when people around you are 91 00:05:20,360 --> 00:05:22,760 Speaker 1: anxious and sharing their stresses with you, it can be 92 00:05:22,839 --> 00:05:26,799 Speaker 1: really easy to go into fix it mode. More often 93 00:05:26,839 --> 00:05:30,919 Speaker 1: than not, this doesn't actually help. As humans, what we 94 00:05:31,080 --> 00:05:34,320 Speaker 1: really crave is someone to listen to us, understand us, 95 00:05:34,320 --> 00:05:37,560 Speaker 1: and not judge us. So stop offering up solutions and 96 00:05:37,880 --> 00:05:42,679 Speaker 1: just listen. Next strategy, perfect is the enemy of good. 97 00:05:43,440 --> 00:05:46,240 Speaker 1: Now is not the time to place high expectations on yourself, 98 00:05:46,360 --> 00:05:49,280 Speaker 1: which I know easier said than done. Lower your standards, 99 00:05:49,320 --> 00:05:51,600 Speaker 1: don't try to be perfect. One of the moms on 100 00:05:51,680 --> 00:05:54,280 Speaker 1: my year one WhatsApp group shared that if she can 101 00:05:54,320 --> 00:05:57,000 Speaker 1: get her daughter to stay focused for just two hours 102 00:05:57,040 --> 00:05:59,880 Speaker 1: a day in virtual school, it's been a good day, 103 00:06:00,240 --> 00:06:03,440 Speaker 1: and if they make it to lunchtime brilliant. Cheers to 104 00:06:03,680 --> 00:06:09,000 Speaker 1: that and finally, if all else fails, send funny memes. 105 00:06:09,320 --> 00:06:12,760 Speaker 1: I think we all intuitively know humor reduces stress. We 106 00:06:12,839 --> 00:06:16,160 Speaker 1: didn't need researchers to prove this. Please send me your 107 00:06:16,200 --> 00:06:19,680 Speaker 1: best ones. I am at Amantha at inventium dot com. 108 00:06:19,680 --> 00:06:22,599 Speaker 1: Do AU for no other reason than for my own 109 00:06:22,800 --> 00:06:25,960 Speaker 1: personal amusement, and my email is always in the show 110 00:06:26,000 --> 00:06:28,800 Speaker 1: notes if you want to reach out. I hope today 111 00:06:28,920 --> 00:06:31,520 Speaker 1: was helpful and I'll be back next week with the 112 00:06:31,560 --> 00:06:36,160 Speaker 1: normal schedule of interviews being released on Thursdays. So that's 113 00:06:36,279 --> 00:06:40,200 Speaker 1: it for today. And if you've enjoyed today's episode, if 114 00:06:40,240 --> 00:06:42,520 Speaker 1: you found it useful, maybe you're not in Melbourne, but 115 00:06:42,560 --> 00:06:45,359 Speaker 1: you know someone who is listening in Melbourne or somewhere 116 00:06:45,360 --> 00:06:49,240 Speaker 1: else where. Things are just pretty bloody hard right now. 117 00:06:49,279 --> 00:06:52,960 Speaker 1: Maybe share this episode with them if you found it useful, 118 00:06:53,000 --> 00:06:55,159 Speaker 1: and hopefully there's some tips that they might find useful 119 00:06:55,200 --> 00:06:57,880 Speaker 1: as well. And if you're enjoying how I work. Something 120 00:06:58,000 --> 00:07:00,640 Speaker 1: I would be very grateful for is if you want 121 00:07:00,680 --> 00:07:03,320 Speaker 1: to leave a review in Apple Podcasts or if you 122 00:07:03,360 --> 00:07:06,080 Speaker 1: listen to this too. I love getting listener feedback. Thank 123 00:07:06,080 --> 00:07:07,760 Speaker 1: you to the hundreds of people that have done. So 124 00:07:08,160 --> 00:07:10,480 Speaker 1: that's it for today and I'll see you next time.