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Speaker 1: Get a I'm Lola Berry, nutritionist, author, actor, TV presenter

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Speaker 1: and professional overshare us. This podcast is all about celebrating

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Speaker 1: failure because I believe it's a chance for us to learn,

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Speaker 1: grow and face our blind spots. Each week, all interview

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Speaker 1: a different guest about their highs as well as their lows,

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Speaker 1: all in a bid to inspire us to fearlessly fail.

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Speaker 2: Hello, you are in for such a treat.

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Speaker 1: Today we have the incredible doctor Gina Cleo, the author

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Speaker 1: of The Habit Revolution, which is officially available all over

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Speaker 1: Australia as of now. In this episode we got not

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Speaker 1: even into the nitty gritty of creating building habits, but

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Speaker 1: also like there was a bit of mythbusting going on.

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Speaker 1: But just to give you a little taste, we broke

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Speaker 1: down what is a habit, what a habit triggers? How

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Speaker 1: do we create new habits? And how many is too many?

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Speaker 2: I had no idea that the brain responds.

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Speaker 1: Better to anywhere between one and three new habits at

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Speaker 1: any one time. So think about this time the year

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Speaker 1: We've made these huge New Year's resolution lists and it's

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Speaker 1: got sixteen done things on it, and you're only you

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Speaker 1: get overwhelmed and then you let your list go. So

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Speaker 1: how cool just learning that it's like one, two or three?

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Speaker 1: What else did I learn? Goal setting essentials and pitfalls,

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Speaker 1: micro habits, how to break old habits and also we

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Speaker 1: get kind of into the neuroscience of it all as well.

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Speaker 1: So this is just if you're at the start of

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Speaker 1: the year, you want a new year, new bit of

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Speaker 1: a reset vibe, this is the episode for you. And

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Speaker 1: Gina was such a sweet human being to interview. We're

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Speaker 1: already like when can we hang next? So hope you

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Speaker 1: love this chat. And like I said, the book The

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Speaker 1: Habit Revolution is available all over Australia as of now.

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Speaker 2: Welcome to the Pod, Doctor, Gina Cleo.

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Speaker 3: So good to be here with you.

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Speaker 1: Alla, mate, I have got like a list of things

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Speaker 1: you've done researcher, author, speaker, dietitian. You've got a PhD

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Speaker 1: as well, which makes me like a bit nervous to

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Speaker 1: interview interview you. But I kind of feel like I'm

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Speaker 1: meeting a kindred spirit because we've just been chit chatting

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Speaker 1: for the last half an hour with my boyfriend.

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Speaker 2: I call him the Boss. True, I'm the boss, but

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Speaker 2: we call him the boss.

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Speaker 3: Make him feel better. About it.

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Speaker 2: So thank you for coming down and recording down in

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Speaker 2: real life. Are kidding things.

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Speaker 3: For having me?

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Speaker 1: I have absolutely loved reading this book of yours, so

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Speaker 1: your beautiful publishers Sue sent me. I was like, I've

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Speaker 1: got a when an author comes on the pod, I'm like,

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Speaker 1: I won't read a digital copy. I don't know why

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Speaker 1: I'm not a digital reader. It's hard to as you

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Speaker 1: can say, I'm a note taker and I'm a list maker.

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Speaker 1: And so I was like, I was like, so, like,

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Speaker 1: I got to get a I'm so down for this interview,

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Speaker 1: but you've got to get me a hard copy.

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Speaker 2: And she's like, it's not even out yet.

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Speaker 1: Loless It's like, but I'm going to I'm literally going

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Speaker 1: to bind the pages for you. So it's been such

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Speaker 1: this is like even cooler than an advance reader copy.

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Speaker 1: This is like proper bound pages of a manuscript.

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Speaker 3: And it's such a gem. I didn't know she did this.

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Speaker 2: I want you to sign this because I think this

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Speaker 2: is going to like go history.

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Speaker 3: I'll even put a kiss on the front.

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Speaker 1: Yes, please, I already know I want it on the

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Speaker 1: front page. I've got the colored pens.

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Speaker 2: Out ready to go.

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Speaker 1: But I'm so excited to talk to about habits for

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Speaker 1: a few reasons. It's going to sound like a really

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Speaker 1: hippie reason. But I have four virgos in my charts,

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Speaker 1: so I am a list maker. I am like and

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Speaker 1: I have different diaries for different.

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Speaker 2: Kinds of lists.

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Speaker 1: Okay, yeah, yeah, yeah, And I even bought a diary

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Speaker 1: to show you how like I have. I have like

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Speaker 1: health lists, I have like everyday lists.

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Speaker 2: I have career and goal lists.

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Speaker 3: Amazing, I have the same, do you? Yeah, And I

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Speaker 3: don't know about this virgo situation, but I'm the same.

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Speaker 3: I have a Today list, and I have a list

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Speaker 3: called Sunday, which is like my idle time list, right,

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Speaker 3: And then I have the do this shit before the

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Speaker 3: end of the year list, yeah, of course, which is

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Speaker 3: like even more idle time, which really never happens. But

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Speaker 3: then I also have like health list but the same,

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Speaker 3: they're everywhere. And then I have a list of my lists.

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Speaker 2: Oh I love that. Do you do like like the

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Speaker 2: year list as well? Like, so we can't.

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Speaker 1: We're obviously in the new year now for the listener,

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Speaker 1: and this book is officially available now The Habit Revolution,

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Speaker 1: not the Habitat, but I guess like this New Year

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Speaker 1: time is when we're like, all right, news resolutions, And

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Speaker 1: I know you are also a dietitian.

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Speaker 2: I'm a nutritionist, so I am so.

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Speaker 1: Guilty of being like, right, January one, no sugar, which

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Speaker 1: is like the most realistic thing because I've probably just

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Speaker 1: like consumed enough sugar in the week of Christmas for

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Speaker 1: the entire year anyway. Yeah, and so I don't know

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Speaker 1: about you, but I used to do a lot of

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Speaker 1: like media around this time of the year, around like

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Speaker 1: how do we keep and use resolutions, And it's just

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Speaker 1: like I don't know about you, but I feel like

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Speaker 1: we're going about it all wrong from straight.

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Speaker 2: Out of the gate. So we are we are, okay,

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Speaker 2: Can we start with like habit one? Oh one? Yeah,

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Speaker 2: First of all, what is a habit?

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Speaker 3: So a habit is a behavior that you've repeated so

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Speaker 3: many times in the same context that it's become automatic

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Speaker 3: or subconscious. So the very first time you do something,

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Speaker 3: you have to use all this like brain power, these

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Speaker 3: brain cells, and you have to think about it. You've

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Speaker 3: got to be conscious and deliberate. Think of like the

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Speaker 3: first time you learn to drive a car. All your

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Speaker 3: brain cells are going into doing this and now do

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Speaker 3: you get to places and think how did they even

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Speaker 3: get here?

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Speaker 2: Totally?

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Speaker 3: Yeah.

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Speaker 2: The only hard thing is when I go to America

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Speaker 2: and I have to learn it on the.

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Speaker 3: Other side you go, because it's totally different learning again. Yeah, habits,

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Speaker 3: So a habit is something that you've repeated so often

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Speaker 3: your brain's like, well, I can store that in the

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Speaker 3: automated part of my brain because I've got enough conscious

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Speaker 3: things I have to think about. Don't need to think

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Speaker 3: about that consciously. And our habits are not just our behaviors,

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Speaker 3: they're also our thoughts, our belief systems, our reactions, and

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Speaker 3: habits make up to seventy percent of everything we do.

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Speaker 1: Every day down that wild and don't we have something

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Speaker 1: like thirty five thousand thoughts a day.

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Speaker 3: Thirty five thousand decisions decision every single day. Hence why

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Speaker 3: we make habits right shortcuts totally because if we had

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Speaker 3: to consciously make every one of those, can you imagine

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Speaker 3: we'd be so exhausted.

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Speaker 2: Holy Macy, I'm getting exhausted thinking about it. Can I

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Speaker 2: say those?

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Speaker 1: Since reading this book, like, I've started to not even

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Speaker 1: habit stacked because you share so many of your like

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Speaker 1: because you're a physical person like the first thing in

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Speaker 1: the morning. Yeah, you move right, And so I was like, well,

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Speaker 1: that's the same sweet spot for me. But it's interesting

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Speaker 1: how you can and I don't know if I'm using

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Speaker 1: the right terminology here, so please like scool me habit

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Speaker 1: stack a little bit, yeap. So like you know how

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Speaker 1: we hit that snooze button and we're like, oh, do

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Speaker 1: I really want to go to six thirty am parties?

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Speaker 2: But I know if I don't, it ain't gonna happen.

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Speaker 3: Yeah. Yeah.

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Speaker 1: So I've like, since reading your book, I've been like,

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Speaker 1: all right, I know the alarm's going to go off

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Speaker 1: at the same time every day.

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Speaker 2: So the only change I've made.

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Speaker 1: Is i said it ten minutes earlier, so I'm less

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Speaker 1: in I've got a bigger window to essentially get more away.

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Speaker 2: Okay.

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Speaker 1: And now I've started doing this thing and it's becoming

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Speaker 1: not quite a habit yet because it hasn't been long

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Speaker 1: enough okay, which I'm really excited to talk about in

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Speaker 1: the SEC. But I have hot water now while I'm

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Speaker 1: kind of like unloading the ditchal all these things I

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Speaker 1: can do, I've kind of like, is it habit stacking?

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Speaker 2: Is that a thing?

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Speaker 3: Habit stacking is essentially so all the habits are triggered

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Speaker 3: by something, right, and it's going to be either the

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Speaker 3: time of day, the place you're in, what you've just

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Speaker 3: done beforehand, how you're feeling, or the people that you're around.

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Speaker 3: So those are the five I guess triggers.

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Speaker 2: Yeah.

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Speaker 3: The idea of habit stacking is that you attach your

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Speaker 3: new habit to something that you're already doing in your day. So,

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Speaker 3: for example, when you turn the kettle on, you take

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Speaker 3: your medications, when you put your head on the pillow,

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Speaker 3: you think of one thing that you're grateful for for

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Speaker 3: the day, So you're kind of stacking the habit on

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Speaker 3: something that's already existing in your lifestyle.

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Speaker 2: I love it. Oh my goodness. Okay, okay, so I

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Speaker 2: want to understand. There's so many things I want to understand.

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Speaker 1: Can you teach me the five steps of creating a

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Speaker 1: new habit?

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Speaker 3: Yes, I sure can. It sounds like you're onto it

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Speaker 3: already though with like no, like.

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Speaker 2: You're hacking me. And I love you.

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Speaker 1: Because I'm one of those people that like is in

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Speaker 1: the morning, I've had my coffee, I've got all the

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Speaker 1: motivation and willpower Rocky, right, yeah, Yeah, I'm like, yes,

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Speaker 1: you know.

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Speaker 2: Win the fight I'm gonna get.

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Speaker 1: But like, obviously as the day goes on, this wanes,

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Speaker 1: and so I'm like, oh, if I can hack my

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Speaker 1: habits so that they're working in my favorite as opposed to.

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Speaker 2: Either like because let's think about we've got good habits

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Speaker 2: and kind of like unwed. I think you call them

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Speaker 2: wanted and unwanted hair.

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Speaker 3: Is that don't like them are bad, but we can

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Speaker 3: use bad. We go for it.

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Speaker 1: So I guess like, I like these five steps to

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Speaker 1: make it because it feels like it's almost like fail safe.

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Speaker 3: It is, and it's so good and it works every time.

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Speaker 3: It brings in this idea of neuroscience. Psychology takes away

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Speaker 3: the idea of willpower and it's a gentle approach. Okay,

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Speaker 3: so step one it's actually decided on the habit that

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Speaker 3: you want to create. And I talk in the book

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Speaker 3: about this sounds really simple, but the word decide in

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Speaker 3: Latin comes from the word to see that it, which

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Speaker 3: means to cut off or strike out any other option.

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Speaker 3: It's to fully fully commit to something like change is hard, right,

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Speaker 3: change sucks. Our brain doesn't like change.

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Speaker 2: It loves it loves like comfy, right.

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Speaker 3: It loves routine. It is comfortable doing the same thing

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Speaker 3: because it doesn't have to think about it. So when

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Speaker 3: we create change, our brain's like, whoa, this takes energy

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Speaker 3: and you're going to have to push through that. And

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Speaker 3: so that takes a firm decision. And when I say

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Speaker 3: that to people, often they're like, well, I thought I

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Speaker 3: wanted to I don't know, quit chocolate, But actually, now

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Speaker 3: that I think about it, I don't actually value quitting chop.

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Speaker 3: I value maybe changing my relationship with chocolate beautiful. So

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Speaker 3: let's decide on a goal. Then you want to think

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Speaker 3: what do I need to do to achieve that goal?

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Speaker 3: So you want to then think about small steps, small

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Speaker 3: things that you can do to get you towards that goal.

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Speaker 3: Step three is then attaching those steps to a trigger.

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Speaker 3: So one of those five things we spoke about, time

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Speaker 3: of day, place, what you've just done beforehand, what you're feeling,

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Speaker 3: or who you're around. So what might be at six

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Speaker 3: am or six thirty am when my alarm goes off,

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Speaker 3: I go to pilates. If you just say to yourself,

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Speaker 3: I intend to go to pilates, and I'm going to

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Speaker 3: go to pilates. You're going to have to depend on

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Speaker 3: your self control, your will, power, your memory, and it's

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Speaker 3: not how you're feeling. But if with time and consistency

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Speaker 3: six point thirty you get up and every day you

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Speaker 3: go to plarties or you know, consistently you do that,

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Speaker 3: you start to prime your brain to go six thirty

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Speaker 3: equals working out, and it just then happens automatically. Just

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Speaker 3: like sitting in the car, you put on your seat Yeah,

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Speaker 3: you don't go to put your seat belt on whenever

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Speaker 3: you're sitting in any other chair, because that's the context

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Speaker 3: you do it. In step four in creating a new

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Speaker 3: habit is every time you encounter the trigger, do the habit.

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Speaker 3: And why this is really important is because there's a

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Speaker 3: common misconception that you need to just repeat the habit

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Speaker 3: and the more you repeat it, the more automatic it'll become.

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Speaker 3: It's actually not about that so much. It's about repeating

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Speaker 3: the habit within the same context for the same trigger.

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Speaker 3: So here's the nuance of difference. This is really important. Say,

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Speaker 3: for example, someone goes to church only at Christmas time,

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Speaker 3: and so it's just once a year, but they've done it,

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Speaker 3: say three years in a row. Now the fourth year

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Speaker 3: comes along and it's Christmas time, they're going to go

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Speaker 3: to church. If they miss church at Christmas time, then

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Speaker 3: the following year, their brain's like, well, I don't know

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Speaker 3: what we do at Christmas time. We used to go

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Speaker 3: to church, and now I don't know because last year

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Speaker 3: we didn't do that, And so you actually weaken the

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Speaker 3: habit is that connection. Our brains will fire two neurons together,

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Speaker 3: and it's the trigger and the habit. So six thirty

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Speaker 3: and pilarates will trigger together. When you fire six thirty

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Speaker 3: without pilates, your brain's like, now I don't actually know

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Speaker 3: what I do at six thirty. Oh yeah, Now you

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Speaker 3: don't have to do it every day. If your intention

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Speaker 3: is to just do it twice a week, you just

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Speaker 3: have to do it twice a week. It doesn't have

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Speaker 3: to be six thirty every day. Now. Step five is

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Speaker 3: track your progress.

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Speaker 2: Oh it's my favorite.

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Speaker 3: This is have you started using a habit tracker? So well?

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Speaker 3: I mean my list person, Oh, look at you, she's

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Speaker 3: just pulled out a diary.

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Speaker 1: So I was like, because when I was reading about

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Speaker 1: habit trackers in your book, and then I went on

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Speaker 1: your website because I was like, I know you've got

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Speaker 1: all these options on your website and I was like, hang.

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Speaker 2: On a sec. Every day I have list, but I

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Speaker 2: have weekly lists. I want to show you. I want

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Speaker 2: to show you this.

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Speaker 3: Yes, oh I love this already four weeks. I love

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Speaker 3: the color coding.

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Speaker 2: Well yeah, and so I and this is like son

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Speaker 2: any but a friend.

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Speaker 1: Of mine, I'm I'm a nutritions but really good friend

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Speaker 1: of mine is a counselor and natropath and he was like,

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Speaker 1: do you know how you're obsessed with lists?

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Speaker 2: And I was like yeah.

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Speaker 1: He's like because I showed him once a night, like

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Speaker 1: before I became his friend, I was his client, and

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Speaker 1: I was like, can I just show you my goal book?

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Speaker 1: And he's like, oh my god. I go what and

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Speaker 1: he's like, this is why you succeed. I go why

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Speaker 1: and he goes look at this and I was like, oh,

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Speaker 1: this is one of three mate, and.

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Speaker 3: It's oh my god, hilarious.

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Speaker 1: But he said, you know your rain responds better to

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Speaker 1: because I used to just tick or cross things out

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Speaker 1: when I did it. And he was like, coloring a

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Speaker 1: box in is a bigger dopamine and you're nodding right now.

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Speaker 2: I was like I was like, I'm going to nerd

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Speaker 2: you out. Yeah, I had no idea.

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Speaker 1: So since then, I've always had to When I make

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Speaker 1: a list, it's a little box. And then I like coloring,

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Speaker 1: and the colors affect I don't know, it's very interesting,

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Speaker 1: but yes, so I think I've been unintentionally habitat.

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Speaker 3: Habitat, habitat where is the habitat?

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Speaker 1: I think I've been unintentionally habit tracked amazing because so.

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Speaker 2: These like like weekly lists, daily list.

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Speaker 1: I but then now I've got health lists, and I

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Speaker 1: think I've been doing it unintentionally.

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Speaker 2: But you said that, I've heard you say there's apps

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Speaker 2: for it.

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Speaker 3: Yeah, there's heaps of apps, and you can also if

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Speaker 3: you're a paper based person, you can download. Actually on

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Speaker 3: my website, I've got like a link where you can

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Speaker 3: create your own because I'm like you, I need the

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Speaker 3: colors and my color preference changes all the time, so

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Speaker 3: I'll be like this month is pastal and I'll like

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Speaker 3: creating and seeing with the apps, like I'll just change

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Speaker 3: which one I use. I don't have a favorite. I

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Speaker 3: want to ask you, though, when you're checking off your

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Speaker 3: daily list, what's the feeling that you get and does

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Speaker 3: it make you feel like you want to do it again?

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Speaker 1: Absolutely, It's like a little sense of achievement. And so

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Speaker 1: that makes me feel like I am one step closer

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Speaker 1: to whatever my more.

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Speaker 2: Macro goals are.

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Speaker 1: And I can't wait to talk to about micro habits

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Speaker 1: as well, because I'm I will make some of my

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Speaker 1: things quite micro, so that if I have a day

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Speaker 1: where I only get three things, it's done off my list,

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Speaker 1: I know I've still achieved something or moved a step

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Speaker 1: towards where I want to be going.

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Speaker 3: Yeah, and so we can, but I want to nerd

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Speaker 3: you out at once to the habit tracker. So you know,

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Speaker 3: like a child, you give them a gold staff for

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Speaker 3: doing their chores and they're like loving it. They're like, yes,

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Speaker 3: I'm going to do it again. Well, we don't grow

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Speaker 3: out of that reward learning as adults. So when you

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Speaker 3: color in the box or check off that you've done

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Speaker 3: a habit, your brain gives you a headed dopamine, and

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Speaker 3: dopamine is a reinforcer. It tells your brain this felt

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Speaker 3: good and we should do that again, and so it

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Speaker 3: actually reinforces the habit and makes those two neural connections stronger,

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Speaker 3: and so it makes the habit you develop the habit

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Speaker 3: quicker if you're tracking your habit.

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Speaker 1: Honestly, my favor, my favor, No, And I must say,

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Speaker 1: like when I because get up in the morning, pilates,

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Speaker 1: come back, have my coffee, and then I will go

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Speaker 1: through everything i want to achieve from that day.

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Speaker 2: And if I'm feeling really anxious or stressed out.

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Speaker 1: I will do the list for the next day in

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Speaker 1: the afternoon or evening to help calm me at night,

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Speaker 1: because I'm like, Okay, you've got a plan for the

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Speaker 1: next day.

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Speaker 2: I'm sure there are lots of other things going on there.

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Speaker 3: I love it, but I do that most days and.

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Speaker 1: It brings a sense of like, hey, I am moving

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Speaker 1: towards where I.

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Speaker 2: Feel like my purpose and values are aligned.

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Speaker 3: Yeah, so good.

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Speaker 1: Can you debunk something that I have been guilty of

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Speaker 1: telling people?

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Speaker 3: Go?

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Speaker 1: I love debunking, So as a nutritionis I'll be like,

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Speaker 1: you know, you taste both change every four night into

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Speaker 1: twenty one days, it says all time, And then you

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Speaker 1: hear people go and only takes twenty one days to.

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Speaker 3: Make have my blood's boiling used to say this, Can

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Speaker 3: you please school me right now?

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Speaker 2: Because I will change that when to school.

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Speaker 3: The hell out of you. I expected more from you.

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Speaker 3: I mean I expected twenty one days from like some

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Speaker 3: motivational speaker, but not you.

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Speaker 2: Well, I've got to.

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Speaker 1: Say, since reading your book, I now know the average number.

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Speaker 1: I now know I'm like unchanged. But please let's keep

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Speaker 1: please teach.

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Speaker 2: Me for the listener.

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Speaker 3: There is no evidence ever that it's taking twenty one

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Speaker 3: days to change a habit. It's actually from twenty one days.

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Speaker 3: It's actually from eighteen days. But twenty one days just

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Speaker 3: seems to be a cool number. Where it came from. Okay,

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Speaker 3: nineteen sixties yeh. A plastic surgeon who did like facial

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Speaker 3: reconstructions patients. He noticed that it would take them like

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Speaker 3: three weeks to look in the mirror and not have

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Speaker 3: this like entire shock that their face looks different. Yeah,

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Speaker 3: so he was like, oh, it must take twenty one

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Speaker 3: days for neuroplasticity, which is changes in the brain. It

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Speaker 3: makes it must take twenty one days to change a habit.

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Speaker 3: There's not a link. Like if you're trying to go

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Speaker 3: to pilates every morning and you do that for three weeks,

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Speaker 3: it will not be a habit at that time. I'm sorry, guyang.

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Speaker 3: But here's the thing. You can hack it because the

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Speaker 3: simpler the habit, the quicker it will develop.

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Speaker 2: Love that.

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Speaker 3: Yeah, and also the more intention you have around it,

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Speaker 3: like the stronger you'll desire for it, the quicker it

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Speaker 3: will develop. The more you track your habits, the quicker

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Speaker 3: it will develop. And obviously the more consistent you are,

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Speaker 3: so you're not having those missed opportunities where six thirty

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Speaker 3: comes along and you're like, I'm snoozing for the day

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Speaker 3: and I'm not going those missed opportunities slow down the

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00:18:10,920 --> 00:18:13,240
Speaker 3: process a little bit. Yeah, but you know you can

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Speaker 3: miss a couple of times and it's not going to impact.

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Speaker 1: Yeah, it's and and I really love reading where you're like,

404
00:18:18,560 --> 00:18:20,920
Speaker 1: if you miss a day, fine, no props.

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Speaker 2: But it's after kind of.

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Speaker 1: Like a week or so, and I noticed we went

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Speaker 1: and did Christmas down in Melbourne with our fan Bam.

408
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Speaker 1: So that's a week where I wasn't doing my six

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Speaker 1: thirty Alarms. I'm still moving every day and doing things,

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Speaker 1: but it was more like beach walks and hanging on

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Speaker 1: mum's farm, you know, Like and then as soon as

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Speaker 1: I got back, I was.

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Speaker 2: Like, oh, tomorrow morning parties stranger.

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Speaker 1: It took me a week, yeah, back to that daily

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Speaker 1: kind of like movement because I was so out of kilter.

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Speaker 2: It was more fun to not have an alarm for sure.

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Speaker 3: For sure. So this is called a frozen habit. It's

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Speaker 3: when you think that you've dropped the habit because you

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Speaker 3: came back and you're like a week. It took me

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Speaker 3: a week to get back into it. You're gonna be like,

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Speaker 3: oh my gosh, I have to start from square one.

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Speaker 3: You don't. It's called a frozen habit. It's there, it's

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Speaker 3: in your brain and body's memory, but you just need

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Speaker 3: to reactivate it kind of thing, right, starting again. Okay,

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Speaker 3: So how long it takes to creat a new habit.

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Speaker 3: It's anywhere between sort of eighteen days up to a year.

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Speaker 3: The average time, though, is about ten weeks or sixty

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Speaker 3: six days. Yeah mate.

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Speaker 1: But then, so the way to hack it is essentially

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Speaker 1: simpler habit, like, yeah, simpler habits and consistency and obviously

431
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Speaker 1: they're ticking yeah and.

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Speaker 3: Intention Yeah, right now things are going to sideswipe all

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Speaker 3: of us. Stress will sideswipe the process a change of environment.

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Speaker 3: So if you go away for like you were in Melbourne. Yeah,

435
00:19:45,640 --> 00:19:49,080
Speaker 3: that's going to change things up. These things we have

436
00:19:49,160 --> 00:19:52,280
Speaker 3: to make space for them because it happens, and it's okay,

437
00:19:52,400 --> 00:19:54,760
Speaker 3: Like just get back on track as quickly as possible

438
00:19:55,119 --> 00:19:57,800
Speaker 3: and your brain's got that memory, so just keep going.

439
00:19:58,240 --> 00:20:01,080
Speaker 1: Ah, I must say, and this is what I was

440
00:20:01,119 --> 00:20:04,720
Speaker 1: saying to you before. And it's not necessarily a habit,

441
00:20:04,760 --> 00:20:07,800
Speaker 1: but maybe it needs to be as like as an

442
00:20:07,840 --> 00:20:11,320
Speaker 1: actor and as training in acting school, like you're constantly

443
00:20:11,359 --> 00:20:14,199
Speaker 1: failing essentially, Like that's literally the way it's designed. You

444
00:20:14,240 --> 00:20:17,920
Speaker 1: get up there, you learn, you get feedback, you're terrible. Yeah,

445
00:20:17,920 --> 00:20:20,760
Speaker 1: it's terrified, but you obviously walk away with such a

446
00:20:20,760 --> 00:20:23,120
Speaker 1: sense of achievement and you have that little bit more

447
00:20:23,119 --> 00:20:26,040
Speaker 1: self belief, that little bit more like I think I

448
00:20:26,080 --> 00:20:27,960
Speaker 1: can Oh, this thing feels really good, Like I think

449
00:20:27,960 --> 00:20:30,240
Speaker 1: I can do it. But it is really easy to

450
00:20:30,320 --> 00:20:33,760
Speaker 1: fall out of always being an acting class for a

451
00:20:33,840 --> 00:20:34,920
Speaker 1: multitude of reasons.

452
00:20:34,960 --> 00:20:37,359
Speaker 2: But I noted. I was, like I said to Matt,

453
00:20:37,359 --> 00:20:38,919
Speaker 2: I was like, when I go back to LA, like,

454
00:20:39,320 --> 00:20:41,080
Speaker 2: my goal should be that I mean at least one,

455
00:20:41,480 --> 00:20:42,760
Speaker 2: just one acting class a week.

456
00:20:42,880 --> 00:20:45,800
Speaker 1: So the habit of being okay, because what happens is

457
00:20:45,840 --> 00:20:49,000
Speaker 1: because it's a scary thing. If you take a break

458
00:20:49,080 --> 00:20:51,679
Speaker 1: that is too long between acting classes, you have to

459
00:20:51,760 --> 00:20:53,200
Speaker 1: g yourself up again, like.

460
00:20:53,280 --> 00:20:55,960
Speaker 3: Totally terrifying to go back. It'd be like the first

461
00:20:56,000 --> 00:20:56,720
Speaker 3: day of school.

462
00:20:58,320 --> 00:21:00,760
Speaker 1: And so I thought, oh, well, maybe I need to

463
00:21:00,800 --> 00:21:03,040
Speaker 1: be able a habit around just being whether it's a

464
00:21:03,040 --> 00:21:05,320
Speaker 1: dialect class for one thing, or an improv class.

465
00:21:05,359 --> 00:21:06,840
Speaker 2: Right, it doesn't need to be the same thing.

466
00:21:07,119 --> 00:21:09,800
Speaker 1: Yeah, but maybe there's one class a week so that

467
00:21:09,840 --> 00:21:13,600
Speaker 1: you're constantly in the habit of like being in acting school.

468
00:21:13,960 --> 00:21:14,280
Speaker 2: Yeah.

469
00:21:14,520 --> 00:21:17,240
Speaker 1: Actually is keeping me on track for like a more

470
00:21:17,400 --> 00:21:21,960
Speaker 1: macro style goal that can sometimes feel unattainable because it

471
00:21:22,080 --> 00:21:24,080
Speaker 1: feels too scary. And that's where I want to talk

472
00:21:24,080 --> 00:21:26,200
Speaker 1: to you about, like the size of alcohol.

473
00:21:26,480 --> 00:21:28,479
Speaker 3: Yes, yeah, And I love that you've done that, by

474
00:21:28,520 --> 00:21:30,359
Speaker 3: the way, I think, oh, like you're thinking of doing that.

475
00:21:30,400 --> 00:21:34,400
Speaker 3: I think it's brilliant because it's digestible. It's not terrifying

476
00:21:34,400 --> 00:21:36,600
Speaker 3: for your brain. When you're trying to do something too scary,

477
00:21:36,920 --> 00:21:39,480
Speaker 3: our brain goes into hyper arousal and it's actually a

478
00:21:39,520 --> 00:21:42,520
Speaker 3: fight or flight state. It's your sympathetic nervous systems, like

479
00:21:42,600 --> 00:21:45,119
Speaker 3: I don't want to do it, tweaty pals totally, and

480
00:21:45,160 --> 00:21:48,440
Speaker 3: you're gonna procrastinate, you're gonna avoid, and this is, okay,

481
00:21:48,440 --> 00:21:50,360
Speaker 3: the idea of big goals, let's go there.

482
00:21:50,640 --> 00:21:54,479
Speaker 1: Yeah, so that's my thing, and I think i I've

483
00:21:54,520 --> 00:21:56,760
Speaker 1: bring this down. When they're too big, we kind of

484
00:21:56,800 --> 00:22:00,440
Speaker 1: lose motivation. So I've read where you talk about finding

485
00:22:00,480 --> 00:22:02,320
Speaker 1: the edge of your comfort is kind of like the

486
00:22:02,320 --> 00:22:02,920
Speaker 1: sweet spot.

487
00:22:02,920 --> 00:22:03,960
Speaker 2: Can you share a little bit about it?

488
00:22:04,000 --> 00:22:07,160
Speaker 3: Yeah? Absolutely, I share this story. It's sort of an analogy.

489
00:22:07,160 --> 00:22:09,280
Speaker 3: Actually it's not a story because I don't know Serena Williams.

490
00:22:09,359 --> 00:22:12,080
Speaker 3: But the analogy is that say that, Okay, you and

491
00:22:12,080 --> 00:22:14,360
Speaker 3: I are having a head of tennis here and we're

492
00:22:14,400 --> 00:22:16,720
Speaker 3: the same fitness, were the same skill level, and it's

493
00:22:16,800 --> 00:22:20,560
Speaker 3: point for point. Last time we played together, I won

494
00:22:20,600 --> 00:22:23,520
Speaker 3: the game. The time before that, you won the game,

495
00:22:23,640 --> 00:22:26,359
Speaker 3: and now it's your serve and you know that if

496
00:22:26,400 --> 00:22:28,560
Speaker 3: you just gave it that bit more oomph, you could

497
00:22:28,600 --> 00:22:31,560
Speaker 3: totally win. Like your motivation at that point in time

498
00:22:31,760 --> 00:22:33,800
Speaker 3: is sky high. It's ten out of ten. You're like,

499
00:22:33,840 --> 00:22:36,639
Speaker 3: I'm gonna kick her as because you can. Right now,

500
00:22:36,720 --> 00:22:38,680
Speaker 3: Let's say I jump off the court and I bring

501
00:22:39,160 --> 00:22:42,000
Speaker 3: Serena Williams on and now it's you and it's Serena

502
00:22:42,320 --> 00:22:45,520
Speaker 3: and it's her serf, Like, what are you feeling? Now?

503
00:22:45,720 --> 00:22:48,440
Speaker 2: I'll be wanting to shit myself completely. Yeah, I reckon.

504
00:22:48,480 --> 00:22:50,439
Speaker 3: I would like throw the racket dramatically and be like

505
00:22:50,440 --> 00:22:53,920
Speaker 3: I'm out of here, Like I wouldn't even try right now. Okay,

506
00:22:54,000 --> 00:22:56,400
Speaker 3: let's get Serena off and I'll bring out, like say,

507
00:22:56,400 --> 00:22:59,560
Speaker 3: a five year old child whose racket is bigger than

508
00:22:59,600 --> 00:23:02,520
Speaker 3: their body. They've never played tennis before, and now it's

509
00:23:02,560 --> 00:23:03,119
Speaker 3: your soap.

510
00:23:03,600 --> 00:23:04,440
Speaker 2: You want them to win?

511
00:23:04,760 --> 00:23:07,920
Speaker 3: Yeah, you're not going to give it a Yeah, your

512
00:23:07,920 --> 00:23:10,280
Speaker 3: motivations are not ten out of ten. Yeah, and so,

513
00:23:10,640 --> 00:23:12,879
Speaker 3: and this is the analogy. When our goals are too big,

514
00:23:12,920 --> 00:23:16,240
Speaker 3: when they're Serena Williams big, our brain is like, I'm

515
00:23:16,240 --> 00:23:18,359
Speaker 3: not going to achieve it anyway, so what's the point

516
00:23:18,400 --> 00:23:21,440
Speaker 3: in trying. But also when our goals are too small,

517
00:23:21,640 --> 00:23:23,800
Speaker 3: our brain's like this is kind of boring. I don't

518
00:23:23,800 --> 00:23:26,399
Speaker 3: actually have to put in much effort into this. I

519
00:23:26,440 --> 00:23:30,680
Speaker 3: can do it later or whatever. We also procrastinate on that.

520
00:23:31,040 --> 00:23:33,600
Speaker 3: The edge of comfort is when our goals are not

521
00:23:33,680 --> 00:23:35,760
Speaker 3: too big that they're scaring us, and they're not too

522
00:23:35,760 --> 00:23:38,480
Speaker 3: small that they're boring us. They're sort of in that

523
00:23:38,560 --> 00:23:41,560
Speaker 3: sweet spot. And this is why quotes like if your

524
00:23:41,640 --> 00:23:44,600
Speaker 3: dreams don't scare you, they're not big enough ierks me.

525
00:23:44,760 --> 00:23:47,280
Speaker 2: Yeah, I have definitely been guilty of writing now I.

526
00:23:48,200 --> 00:23:50,879
Speaker 3: Just want to backslap you that in the twenty one days,

527
00:23:52,200 --> 00:23:54,879
Speaker 3: you are the person that I write a book because of.

528
00:23:55,080 --> 00:23:57,360
Speaker 1: But I think that that is why I have absolutely

529
00:23:57,400 --> 00:24:00,680
Speaker 1: loved consuming this book because and to be complete transparent

530
00:24:00,720 --> 00:24:06,840
Speaker 1: with you, like this nonfiction genre, not not this genre specifically,

531
00:24:06,840 --> 00:24:10,240
Speaker 1: but like the kind of like personal development genre. It's

532
00:24:10,480 --> 00:24:14,199
Speaker 1: a common topic that I get pitched authors for for

533
00:24:14,240 --> 00:24:18,439
Speaker 1: this podcast. And when I saw the title of your book,

534
00:24:18,640 --> 00:24:23,439
Speaker 1: The Habit Revolution, I was like, oh, hang on a

535
00:24:23,480 --> 00:24:24,840
Speaker 1: sec like.

536
00:24:24,800 --> 00:24:26,920
Speaker 2: This this is right up. This is actually something that.

537
00:24:26,880 --> 00:24:30,520
Speaker 1: I personally would probably love. And then as soon as

538
00:24:30,520 --> 00:24:32,399
Speaker 1: I started, because I packed this with me when I

539
00:24:32,440 --> 00:24:35,840
Speaker 1: went to Melbourne over over Christmas and I was recording

540
00:24:35,880 --> 00:24:37,879
Speaker 1: five podcasts on Friday, and then on the Saturday, I

541
00:24:37,920 --> 00:24:42,119
Speaker 1: started reading your manuscortor your book and I was like, oh, fuck,

542
00:24:42,440 --> 00:24:46,119
Speaker 1: is that my ali? And so I do think that

543
00:24:46,119 --> 00:24:48,919
Speaker 1: there That's what I do love about this book is

544
00:24:48,960 --> 00:24:51,919
Speaker 1: like I do think everybody can take something from this

545
00:24:52,040 --> 00:24:55,080
Speaker 1: no matter what stage of life, what your goals are,

546
00:24:55,920 --> 00:24:58,280
Speaker 1: and this is where like that bit really I got

547
00:24:58,280 --> 00:25:01,280
Speaker 1: excited about because sometimes my goal was arto big most

548
00:25:01,280 --> 00:25:03,919
Speaker 1: of us out I told you, and I told you

549
00:25:03,960 --> 00:25:05,359
Speaker 1: one of mine before I was like, oh no, I

550
00:25:05,600 --> 00:25:07,280
Speaker 1: really want to win an Emmy.

551
00:25:07,480 --> 00:25:08,440
Speaker 3: In two years. Yeah.

552
00:25:08,560 --> 00:25:10,359
Speaker 1: Yeah, but so but then I was like, oh, all

553
00:25:10,359 --> 00:25:12,640
Speaker 1: I've got to do is kind of like make more

554
00:25:12,720 --> 00:25:15,960
Speaker 1: like micro versions of that goal, so that one I'm

555
00:25:15,960 --> 00:25:18,000
Speaker 1: moving forward and it's not scaring me so much that

556
00:25:18,040 --> 00:25:21,679
Speaker 1: I'm kind of like procrastinating and not even getting anywhere close.

557
00:25:21,440 --> 00:25:22,160
Speaker 2: To it exactly.

558
00:25:22,240 --> 00:25:24,240
Speaker 1: Yeah, And so it's kind of like making it more

559
00:25:24,280 --> 00:25:27,600
Speaker 1: digestible and more like actually no, like and even like

560
00:25:27,840 --> 00:25:31,320
Speaker 1: the movement thing, moving every day, which I know you

561
00:25:31,359 --> 00:25:32,000
Speaker 1: and I are in line.

562
00:25:32,080 --> 00:25:34,120
Speaker 2: We love doing that. Although it looks like you did

563
00:25:34,119 --> 00:25:36,400
Speaker 2: really cool adventure stuff like I've seen you.

564
00:25:36,240 --> 00:25:40,640
Speaker 3: Do an arches my jam so fun, it looks.

565
00:25:40,480 --> 00:25:42,920
Speaker 2: It's very hung it's giving hunger games.

566
00:25:42,359 --> 00:25:45,119
Speaker 3: It is it is, and like I'm one of the

567
00:25:45,119 --> 00:25:47,400
Speaker 3: only women there, like the very first time I went there,

568
00:25:47,400 --> 00:25:49,480
Speaker 3: like are you lost? I'm like, no, I am in

569
00:25:49,480 --> 00:25:52,000
Speaker 3: a place, yeah, can please pass? That is it so

570
00:25:52,080 --> 00:25:55,440
Speaker 3: much fun. It's so good and it's just like it's

571
00:25:55,480 --> 00:25:57,639
Speaker 3: being in nature. What I love about it is the

572
00:25:57,720 --> 00:26:00,720
Speaker 3: mind body connection. Yeah, it's my meditation, which sounds really

573
00:26:00,800 --> 00:26:03,960
Speaker 3: like morbid because I'm like, no, wells, I don't kill

574
00:26:04,000 --> 00:26:07,600
Speaker 3: any animals, but they are like animal shaped, like wooden

575
00:26:07,720 --> 00:26:10,440
Speaker 3: block things that that deer is going down.

576
00:26:13,440 --> 00:26:15,520
Speaker 2: Taking back to the opening scene of Twilight.

577
00:26:17,440 --> 00:26:19,200
Speaker 3: Yeah, and so my agent calls me Xena.

578
00:26:19,640 --> 00:26:21,240
Speaker 2: Oh that is such.

579
00:26:21,000 --> 00:26:23,800
Speaker 3: A compliment, and sometimes like yeah, I want to like

580
00:26:23,840 --> 00:26:26,720
Speaker 3: answer the phone like like that's what I want to do.

581
00:26:27,880 --> 00:26:32,159
Speaker 3: I damn now I've got to do it because I

582
00:26:32,160 --> 00:26:33,760
Speaker 3: are not okay.

583
00:26:33,760 --> 00:26:36,160
Speaker 2: Can you can you teach me? I've just got so

584
00:26:36,200 --> 00:26:40,520
Speaker 2: many freaking questions. Can you teach me? Combe? Am I saying?

585
00:26:40,840 --> 00:26:41,000
Speaker 1: Right?

586
00:26:41,640 --> 00:26:46,280
Speaker 3: Perfect? Comb? I love this okay. Kombe is a framework

587
00:26:46,320 --> 00:26:50,520
Speaker 3: that was developed by these guru researchers in London, pioneered

588
00:26:50,520 --> 00:26:54,639
Speaker 3: by Professor Susan Mickey like a goddess and research and

589
00:26:54,680 --> 00:26:57,880
Speaker 3: it basically looks it looked at all human behavior and

590
00:26:57,960 --> 00:27:00,480
Speaker 3: all the interventions out there and what all the key

591
00:27:00,680 --> 00:27:03,840
Speaker 3: ingredients are that we need as human beings to make

592
00:27:03,880 --> 00:27:06,480
Speaker 3: any sort of change in our life and there's three

593
00:27:06,840 --> 00:27:12,760
Speaker 3: and it's capability, opportunity, and motivation. Let's take and the

594
00:27:12,880 --> 00:27:16,400
Speaker 3: B is equals behavior. So we all need those three

595
00:27:16,440 --> 00:27:19,880
Speaker 3: things and everything. And I love doing this because someone

596
00:27:19,960 --> 00:27:22,240
Speaker 3: will say to me, no, I'm really motivated to do

597
00:27:22,280 --> 00:27:24,240
Speaker 3: this and I just can't seem to get myself to

598
00:27:24,240 --> 00:27:24,480
Speaker 3: do it.

599
00:27:24,520 --> 00:27:24,800
Speaker 2: Why.

600
00:27:25,280 --> 00:27:27,119
Speaker 3: And it's like, well, do you have the opportunity, do

601
00:27:27,160 --> 00:27:28,840
Speaker 3: you have the capability, do you have the skills? Do

602
00:27:28,880 --> 00:27:30,199
Speaker 3: you know how to do it? Do you have the

603
00:27:30,240 --> 00:27:34,119
Speaker 3: tools required? And it's so simple, but oftentimes it's like, oh, actually, no,

604
00:27:34,200 --> 00:27:36,639
Speaker 3: I don't have the resources for this all. And so

605
00:27:36,760 --> 00:27:39,280
Speaker 3: let's say, like a really easy example is you want

606
00:27:39,280 --> 00:27:40,439
Speaker 3: to start flossing your teeth?

607
00:27:40,680 --> 00:27:42,720
Speaker 2: Yeah, and I'm so good at that. By the way,

608
00:27:42,800 --> 00:27:43,239
Speaker 2: me too.

609
00:27:44,200 --> 00:27:47,200
Speaker 3: At the same Is it because your dentists got up? God?

610
00:27:47,280 --> 00:27:47,399
Speaker 2: Up?

611
00:27:47,440 --> 00:27:48,000
Speaker 3: You want time?

612
00:27:48,400 --> 00:27:49,720
Speaker 2: I reckon? It's our health background?

613
00:27:49,760 --> 00:27:52,560
Speaker 1: No, No, I think I learned that dental health was

614
00:27:52,600 --> 00:27:55,360
Speaker 1: so linked to overall health, and I was like, okay, totally,

615
00:27:55,680 --> 00:27:57,600
Speaker 1: I'm going to make this a priority. Yes see, I

616
00:27:57,600 --> 00:27:58,920
Speaker 1: see where your values lie.

617
00:27:58,800 --> 00:28:02,000
Speaker 3: Yeah, well most, I mean most Australians don't even brush

618
00:28:02,040 --> 00:28:03,120
Speaker 3: their teeth twice a day.

619
00:28:03,240 --> 00:28:05,240
Speaker 2: They told me that I was like, who flosses? I

620
00:28:05,280 --> 00:28:07,240
Speaker 2: asked because I get a clean every six months now

621
00:28:07,240 --> 00:28:09,280
Speaker 2: and I had one last week in Melbourne and I

622
00:28:09,320 --> 00:28:10,840
Speaker 2: was like, how many people floss? And she was like.

623
00:28:11,520 --> 00:28:14,000
Speaker 3: Most don't exactly, Yeah they don't.

624
00:28:14,080 --> 00:28:17,240
Speaker 2: What isn't that gross? Like Kaka comes out?

625
00:28:18,119 --> 00:28:20,840
Speaker 3: It does? I'm just like, damn, this is nasty?

626
00:28:21,000 --> 00:28:26,040
Speaker 2: Yeahs. I'm like how. I was like, do you floss? Boss?

627
00:28:26,040 --> 00:28:26,960
Speaker 2: And he's like yeah.

628
00:28:27,160 --> 00:28:31,040
Speaker 1: I was like, and I go ham off and he's

629
00:28:31,240 --> 00:28:33,080
Speaker 1: not as good as you once a week and I'm.

630
00:28:32,960 --> 00:28:35,919
Speaker 3: Like, oh, nasty. You should be like that's the only

631
00:28:36,000 --> 00:28:37,359
Speaker 3: day that you're getting any action.

632
00:28:37,640 --> 00:28:39,280
Speaker 2: Oh yeah, Okay, that's a good trick.

633
00:28:39,320 --> 00:28:41,720
Speaker 3: Action that will motivate it because I feel like that

634
00:28:41,760 --> 00:28:44,560
Speaker 3: would be a great motivator for him. Yes, you've having

635
00:28:44,600 --> 00:28:45,240
Speaker 3: met him.

636
00:28:45,200 --> 00:28:48,840
Speaker 2: Yeah, yeah, go for it.

637
00:28:49,040 --> 00:28:51,320
Speaker 1: We're recording to the listener. We were recording in a

638
00:28:51,400 --> 00:28:53,920
Speaker 1: little little studio, but it.

639
00:28:53,880 --> 00:28:56,480
Speaker 3: Gets so hot and we're in a heat wave.

640
00:28:56,680 --> 00:28:57,160
Speaker 2: Yeah we are.

641
00:28:57,280 --> 00:29:00,880
Speaker 3: Yeah, but that's okay, okay, okay, so let's say floss. Yeah,

642
00:29:01,000 --> 00:29:03,760
Speaker 3: you need to know how to floss, so that's the capability.

643
00:29:03,880 --> 00:29:06,200
Speaker 3: Do you know what you're doing? Opportunity? Do you even

644
00:29:06,280 --> 00:29:10,760
Speaker 3: have loss available and accessible to you, and then motivation

645
00:29:10,920 --> 00:29:13,760
Speaker 3: widely care about it, because I didn't care about it

646
00:29:13,840 --> 00:29:16,440
Speaker 3: till I knew it was like exactly, And that's how

647
00:29:16,480 --> 00:29:21,200
Speaker 3: we get motivated intrinsically to care deeply about this. This

648
00:29:21,400 --> 00:29:24,880
Speaker 3: matters to me more than not flotting. Yeah, those are

649
00:29:24,880 --> 00:29:28,160
Speaker 3: the ingredients and they're so good to like, go through

650
00:29:28,240 --> 00:29:30,640
Speaker 3: the goals, go through your goals for this new Year's resolution,

651
00:29:30,840 --> 00:29:33,560
Speaker 3: whatever goals you might have, right, do you have the

652
00:29:33,600 --> 00:29:37,640
Speaker 3: capability to do it? Do you have the opportunity the resources?

653
00:29:38,280 --> 00:29:41,080
Speaker 3: Do you have enough motivation? And then you can then

654
00:29:41,160 --> 00:29:42,960
Speaker 3: pinpoint each one of those and work on it.

655
00:29:43,120 --> 00:29:45,520
Speaker 1: I love the when I was reading the capability bit

656
00:29:45,560 --> 00:29:48,560
Speaker 1: about like just skill up, like skilling up, and I

657
00:29:48,640 --> 00:29:51,760
Speaker 1: remember like, because I'm thirty eight and I started acting

658
00:29:51,800 --> 00:29:55,040
Speaker 1: training at thirty one thirty two, and people are like, oh,

659
00:29:55,600 --> 00:29:58,120
Speaker 1: good on you for taking on a new career so

660
00:29:58,200 --> 00:29:59,520
Speaker 1: late in life, and I'm.

661
00:29:59,360 --> 00:30:03,760
Speaker 3: Like age actor, and I was like damn.

662
00:30:04,680 --> 00:30:07,560
Speaker 1: And actually I was in an acting class last year

663
00:30:07,720 --> 00:30:09,560
Speaker 1: with someone that I was in high school with, so

664
00:30:09,600 --> 00:30:10,720
Speaker 1: in the exact same.

665
00:30:10,480 --> 00:30:12,760
Speaker 2: Age unreal, and she's like, how are you?

666
00:30:12,880 --> 00:30:14,560
Speaker 1: And I was like, oh, I got la next week

667
00:30:14,880 --> 00:30:17,160
Speaker 1: chasing this acting dream given him a red hot crack

668
00:30:17,480 --> 00:30:19,040
Speaker 1: and she was like, but you're over thirty five.

669
00:30:19,160 --> 00:30:20,080
Speaker 2: And I was like what.

670
00:30:20,280 --> 00:30:22,120
Speaker 1: And she's like, oh, no, you can't make it in

671
00:30:22,160 --> 00:30:25,120
Speaker 1: America if you're over thirty five. And I was like, whoa,

672
00:30:25,240 --> 00:30:27,360
Speaker 1: I just remember. All that I thought was I can't

673
00:30:27,360 --> 00:30:30,400
Speaker 1: really afford to think like that. Yeah, And I told

674
00:30:30,440 --> 00:30:33,160
Speaker 1: an actor friend who's a mentor for me in America,

675
00:30:33,680 --> 00:30:37,160
Speaker 1: and he goes, she will live within her limitations. They

676
00:30:37,200 --> 00:30:39,640
Speaker 1: have nothing to do. They're not thing your values even for

677
00:30:39,680 --> 00:30:40,320
Speaker 1: one second.

678
00:30:40,480 --> 00:30:43,520
Speaker 3: Totally, Oh gosh, that's Ikey. There were people in their

679
00:30:43,560 --> 00:30:45,760
Speaker 3: sixties doing their pits at the same time as me.

680
00:30:46,040 --> 00:30:46,560
Speaker 2: I love that.

681
00:30:46,640 --> 00:30:49,120
Speaker 3: And I was in my third like early thirty.

682
00:30:49,080 --> 00:30:50,720
Speaker 2: But how cool. I loved it.

683
00:30:50,840 --> 00:30:54,760
Speaker 1: I just but it was really fascinating for me because like,

684
00:30:54,840 --> 00:30:57,680
Speaker 1: I've always got such value from skilling up, Like I've

685
00:30:57,800 --> 00:31:00,920
Speaker 1: always loved even in the nutrition space, and like even

686
00:31:01,200 --> 00:31:03,760
Speaker 1: with the way you were saying you were a dietitian,

687
00:31:03,800 --> 00:31:05,640
Speaker 1: you were like, oh, people keep coming back to me

688
00:31:05,880 --> 00:31:08,400
Speaker 1: for the same problem, which was the same with me. Yeah,

689
00:31:08,440 --> 00:31:11,840
Speaker 1: Like I'd be like, we're having you're wasting money on

690
00:31:11,960 --> 00:31:14,840
Speaker 1: nutrition conserts with don't see me ching you, Yeah, the

691
00:31:14,840 --> 00:31:15,400
Speaker 1: same thing.

692
00:31:15,480 --> 00:31:20,000
Speaker 3: Yeah, I'm like I can't help you anymore, right, But.

693
00:31:20,000 --> 00:31:22,440
Speaker 1: I always was schooling up, and I think like, there's

694
00:31:22,480 --> 00:31:27,440
Speaker 1: this beautiful thing around, like if we can take away

695
00:31:27,520 --> 00:31:30,640
Speaker 1: the limitation around, like say you've got a passion and

696
00:31:30,680 --> 00:31:32,880
Speaker 1: you're like, no, I'm too old or I don't know

697
00:31:32,920 --> 00:31:34,480
Speaker 1: how to do that thing. Like I was in LA

698
00:31:34,600 --> 00:31:38,440
Speaker 1: two years ago and I was like, oh, voice acting,

699
00:31:38,600 --> 00:31:40,240
Speaker 1: never heard of that before, never done it.

700
00:31:40,320 --> 00:31:42,040
Speaker 2: I was like, oh, just do a short course. Didn't

701
00:31:42,080 --> 00:31:44,840
Speaker 2: think anything of it, love it, fell in love with it.

702
00:31:45,120 --> 00:31:48,400
Speaker 1: I was like, my homework is to watch animations and cartoons,

703
00:31:48,400 --> 00:31:49,960
Speaker 1: but that was literally my homework. And I was like

704
00:31:50,360 --> 00:31:52,160
Speaker 1: and I was like, oh, my tone must be too low.

705
00:31:52,160 --> 00:31:53,640
Speaker 1: I don't think I could ever do a kid's woice.

706
00:31:53,640 --> 00:31:55,560
Speaker 1: And they're like no, no, there's all these tricks to

707
00:31:55,600 --> 00:31:59,240
Speaker 1: make you. They're like breathe faster, you know, like lift

708
00:31:59,240 --> 00:32:00,840
Speaker 1: your pitch, all this stuff that you can do. And

709
00:32:00,840 --> 00:32:02,400
Speaker 1: you're like, oh my god, I'm an eight year old kid.

710
00:32:02,400 --> 00:32:03,800
Speaker 1: On the other side of it, I'm crazy.

711
00:32:03,920 --> 00:32:05,080
Speaker 2: Yeah, And I fell in love with it.

712
00:32:05,160 --> 00:32:07,760
Speaker 1: And I was like, if I wasn't curious to then

713
00:32:07,880 --> 00:32:10,280
Speaker 1: skill up I would never even have had access to

714
00:32:10,280 --> 00:32:12,640
Speaker 1: that passion and even knew it existed, and I would

715
00:32:12,680 --> 00:32:14,280
Speaker 1: have been thirty seven years old at the time.

716
00:32:14,440 --> 00:32:15,120
Speaker 3: So true.

717
00:32:15,320 --> 00:32:17,200
Speaker 1: And so I love that you write about like and

718
00:32:17,240 --> 00:32:19,600
Speaker 1: I know I'm a bit off topic with habits here,

719
00:32:19,640 --> 00:32:22,880
Speaker 1: but I love you right about Yeah, skilling up and

720
00:32:22,920 --> 00:32:26,200
Speaker 1: like learning that new thing and always. I also think

721
00:32:26,240 --> 00:32:28,680
Speaker 1: that that must do something to neurot plasticity too, like

722
00:32:28,960 --> 00:32:32,640
Speaker 1: constantly learning and like sure building and like being inspired

723
00:32:32,680 --> 00:32:37,120
Speaker 1: and like I'm guessing values can be a moving kind

724
00:32:37,160 --> 00:32:37,600
Speaker 1: of beast.

725
00:32:37,920 --> 00:32:40,160
Speaker 3: Yeah, I think values are dynamic. I mean, I think

726
00:32:40,160 --> 00:32:43,400
Speaker 3: we have our core values that won't ever change, but

727
00:32:43,480 --> 00:32:45,960
Speaker 3: in terms of what we value in life, like our

728
00:32:46,000 --> 00:32:49,200
Speaker 3: lifestyles will change. You know, say someone's got like different

729
00:32:49,400 --> 00:32:52,760
Speaker 3: priorities because they've got children or they've moved countries, so

730
00:32:52,800 --> 00:32:53,560
Speaker 3: that changes.

731
00:32:53,720 --> 00:32:54,240
Speaker 2: Yeah.

732
00:32:54,280 --> 00:32:56,280
Speaker 3: But yeah, I love you. Know the words you use

733
00:32:56,320 --> 00:32:59,680
Speaker 3: are so key and it's you were curious, you stayed curious,

734
00:33:00,080 --> 00:33:05,360
Speaker 3: right all about curiosity? Curiosity, Yes, curiosity and kindness. There's

735
00:33:05,760 --> 00:33:09,440
Speaker 3: so much in that. But curiosity is amazing for our brain.

736
00:33:09,640 --> 00:33:12,960
Speaker 3: It keeps us engaged in whatever we're doing. But also

737
00:33:13,280 --> 00:33:17,760
Speaker 3: it drives desire, It drives passion, It drives motivation. It

738
00:33:17,840 --> 00:33:21,320
Speaker 3: pushes us through boundaries we normally wouldn't push through if

739
00:33:21,320 --> 00:33:24,280
Speaker 3: we didn't care enough to know about something. And I

740
00:33:24,320 --> 00:33:26,240
Speaker 3: think you know when we when you and I say

741
00:33:26,280 --> 00:33:28,680
Speaker 3: like we upskill we're very curious people.

742
00:33:28,920 --> 00:33:29,800
Speaker 2: Oh yeah, yeah.

743
00:33:29,880 --> 00:33:31,560
Speaker 3: I was like, why is the brain working like this?

744
00:33:31,640 --> 00:33:34,040
Speaker 3: Why am I telling? Why am I giving advice to someone?

745
00:33:34,120 --> 00:33:35,920
Speaker 3: And they're really struggling to do it? Like in the

746
00:33:36,000 --> 00:33:38,840
Speaker 3: nutrition space, Like I need to understand about the brain.

747
00:33:39,200 --> 00:33:41,880
Speaker 3: And so there go do four years of research.

748
00:33:41,800 --> 00:33:47,400
Speaker 1: PhDa underachiever over there, can I ask something? I was

749
00:33:47,400 --> 00:33:51,320
Speaker 1: so fascinated to learn our brains are only capable of

750
00:33:51,360 --> 00:33:54,280
Speaker 1: making three changes at any given time.

751
00:33:54,840 --> 00:33:55,760
Speaker 2: Holy smokes.

752
00:33:55,880 --> 00:33:58,640
Speaker 1: Yes, I've been tripping myself up this whole time, being like,

753
00:33:58,680 --> 00:33:59,960
Speaker 1: he's fourteen things I needed.

754
00:34:00,120 --> 00:34:01,719
Speaker 3: I did see your list. I was like, there's a

755
00:34:01,760 --> 00:34:03,040
Speaker 3: lot of goals on that list.

756
00:34:04,440 --> 00:34:06,520
Speaker 2: So yeah, to me, is that that's literally true?

757
00:34:06,520 --> 00:34:07,160
Speaker 3: That it is true?

758
00:34:07,240 --> 00:34:07,400
Speaker 2: Yeah?

759
00:34:07,400 --> 00:34:10,560
Speaker 3: Absolutely so. Not only do we sort of fall because

760
00:34:10,600 --> 00:34:14,080
Speaker 3: we set goals that are too big. The biggest pitfall

761
00:34:14,120 --> 00:34:16,600
Speaker 3: again is setting too many goals. And we want to

762
00:34:16,640 --> 00:34:18,759
Speaker 3: overhaul our lives, especially the start of the year, Like

763
00:34:18,840 --> 00:34:21,719
Speaker 3: a lot of us do, and I'm all for you know,

764
00:34:21,760 --> 00:34:26,879
Speaker 3: that great ambition, but overhauling our life actually is it's

765
00:34:27,000 --> 00:34:29,560
Speaker 3: not possible with the brains that we have. And that's

766
00:34:29,600 --> 00:34:33,360
Speaker 3: not a fault in us, it's just how I brain. Then, Yeah,

767
00:34:33,400 --> 00:34:35,440
Speaker 3: so up to three things at once, and actually the

768
00:34:35,440 --> 00:34:37,839
Speaker 3: research shows if we just focus on one thing at

769
00:34:37,880 --> 00:34:42,239
Speaker 3: a time until that becomes more habitual and then we

770
00:34:42,280 --> 00:34:45,279
Speaker 3: can add something else on there, we're much more likely

771
00:34:45,400 --> 00:34:49,480
Speaker 3: to sustain that thing long term. And it requires a humbling,

772
00:34:49,840 --> 00:34:51,480
Speaker 3: you know, to say I'm just going to do one

773
00:34:51,560 --> 00:34:54,800
Speaker 3: thing when like all your Instagram friends are doing much more,

774
00:34:55,080 --> 00:34:58,160
Speaker 3: or it appears that people are doing more, but it's

775
00:34:58,400 --> 00:34:59,880
Speaker 3: actually the only way to success.

776
00:35:00,360 --> 00:35:02,799
Speaker 1: I love it and it actually makes sense the things

777
00:35:02,840 --> 00:35:06,919
Speaker 1: that I've done that have become habitual. Like last year

778
00:35:07,000 --> 00:35:09,520
Speaker 1: I interviewed in a eubadic doctor and he was like,

779
00:35:09,680 --> 00:35:11,600
Speaker 1: tongue scrape every day as soon as you wake up,

780
00:35:11,600 --> 00:35:12,680
Speaker 1: you have a three minute window.

781
00:35:12,880 --> 00:35:13,799
Speaker 2: Tongue scrape every day.

782
00:35:13,800 --> 00:35:16,000
Speaker 1: And I was like, act this. I was like, it's

783
00:35:16,040 --> 00:35:17,799
Speaker 1: not gonna happen. It's the first thing I do when

784
00:35:17,800 --> 00:35:18,200
Speaker 1: I get up.

785
00:35:18,280 --> 00:35:18,560
Speaker 3: Wow.

786
00:35:18,880 --> 00:35:21,960
Speaker 1: Literally like tongue scrape. It's like and I'm like, it's

787
00:35:21,960 --> 00:35:23,960
Speaker 1: got to be doing something good. All this MUCKs coming.

788
00:35:24,000 --> 00:35:26,920
Speaker 1: I've done like that and that is literally and it

789
00:35:27,000 --> 00:35:30,040
Speaker 1: actually gets me out of my bed from hitting snooze

790
00:35:30,080 --> 00:35:31,960
Speaker 1: because I know I've got a three minute window. Wow.

791
00:35:32,120 --> 00:35:33,480
Speaker 3: Yeah, I love that double whammy.

792
00:35:33,640 --> 00:35:35,759
Speaker 2: And I don't even think about it now, Like I'm just.

793
00:35:35,719 --> 00:35:38,480
Speaker 3: Like, but he gave you one thing, one yeah, and

794
00:35:38,520 --> 00:35:40,200
Speaker 3: it was the one that is the one thing.

795
00:35:40,239 --> 00:35:42,480
Speaker 1: And whether I make it to pilates or not, always

796
00:35:42,520 --> 00:35:44,920
Speaker 1: tongue scrape, Yeah, like whether I've had a drink the

797
00:35:45,040 --> 00:35:47,920
Speaker 1: night before, and I always it's so interesting.

798
00:35:47,520 --> 00:35:49,359
Speaker 3: To have it. Would you say it was weird if

799
00:35:49,360 --> 00:35:50,640
Speaker 3: you don't do it.

800
00:35:50,400 --> 00:35:51,640
Speaker 2: Weird weird?

801
00:35:51,680 --> 00:35:54,680
Speaker 1: Like, and I even because I live half in America

802
00:35:54,760 --> 00:35:57,200
Speaker 1: and time, my tongue scrap comes with me brain hale

803
00:35:57,320 --> 00:35:59,360
Speaker 1: or shine if I'm traveling, if I'm anywhere, it's a

804
00:35:59,400 --> 00:35:59,960
Speaker 1: non nego.

805
00:36:00,440 --> 00:36:03,480
Speaker 3: Yeah, you created a habit because you firstly you had

806
00:36:03,600 --> 00:36:06,880
Speaker 3: enough like desire to do it. Yeah, he gave you

807
00:36:06,920 --> 00:36:08,960
Speaker 3: a really easy thing. He's like within three minutes, So

808
00:36:08,960 --> 00:36:12,400
Speaker 3: there was a nice clear trigger for you. And it

809
00:36:12,520 --> 00:36:15,200
Speaker 3: was one thing, and it naturally stopped me from scrolling.

810
00:36:15,880 --> 00:36:19,759
Speaker 3: Oh right, everyone should tongue scrape. Maybe we should write

811
00:36:19,760 --> 00:36:23,680
Speaker 3: another book. Yeah, the Power of tongue Scraping, the tongue

812
00:36:23,680 --> 00:36:24,719
Speaker 3: Scraping Revolution.

813
00:36:25,480 --> 00:36:29,560
Speaker 1: Can I talk to you about willpower? Because I am

814
00:36:29,640 --> 00:36:32,200
Speaker 1: that person wakes up in the morning. I am literally,

815
00:36:32,239 --> 00:36:34,400
Speaker 1: like I was saying, Rocky, I am Sylvester Salone.

816
00:36:34,440 --> 00:36:34,640
Speaker 3: Yeah.

817
00:36:34,680 --> 00:36:36,360
Speaker 2: I don't know if you know the story behind Rocky,

818
00:36:36,360 --> 00:36:37,640
Speaker 2: but it is so inspiring.

819
00:36:37,840 --> 00:36:40,120
Speaker 3: Tell me he wrote that.

820
00:36:40,160 --> 00:36:42,640
Speaker 1: Syl Vesta Salone wrote that movie in three days after

821
00:36:42,680 --> 00:36:46,280
Speaker 1: going to a fight. Wow. Yeah, and he had no money,

822
00:36:46,320 --> 00:36:48,319
Speaker 1: like he had to sell his dog for thirty dollars.

823
00:36:48,040 --> 00:36:51,240
Speaker 2: Like literally no money. Yeah. Yeah, it's the best Hollywood

824
00:36:51,280 --> 00:36:51,799
Speaker 2: story ever.

825
00:36:52,160 --> 00:36:55,160
Speaker 1: And so he took it to all the different kind

826
00:36:55,160 --> 00:36:57,040
Speaker 1: of studios and they're like, we want the story and

827
00:36:57,040 --> 00:36:59,320
Speaker 1: he's like, only if I play Rocky. And they're like, no,

828
00:36:59,440 --> 00:37:01,759
Speaker 1: you're an no name, no way, we want the big

829
00:37:01,800 --> 00:37:03,160
Speaker 1: whoever the big name was at the time.

830
00:37:03,160 --> 00:37:04,640
Speaker 2: And he's like see you later.

831
00:37:04,880 --> 00:37:07,280
Speaker 1: He's like, I've lived poor enough, like like old survive

832
00:37:07,440 --> 00:37:11,160
Speaker 1: kind of thing. Eventually, they came back, gave him the

833
00:37:11,160 --> 00:37:12,800
Speaker 1: movie it, bought the movie rights, and gave him the

834
00:37:12,880 --> 00:37:14,840
Speaker 1: lead role in it. The first thing he did was

835
00:37:14,840 --> 00:37:15,839
Speaker 1: Gone by the Dog Back.

836
00:37:16,320 --> 00:37:19,279
Speaker 3: How I was really hoping he would say that it's

837
00:37:19,360 --> 00:37:21,160
Speaker 3: like the only day I could think about.

838
00:37:21,360 --> 00:37:23,759
Speaker 1: Right, but like it, so obviously he's motivating, like the

839
00:37:24,120 --> 00:37:26,520
Speaker 1: slow motivation in that part of his life. In that

840
00:37:26,600 --> 00:37:29,120
Speaker 1: moment in that was like incredible. So it's like my

841
00:37:29,239 --> 00:37:31,359
Speaker 1: Rocky in the morning, I feel like Rockie. I feel

842
00:37:31,360 --> 00:37:33,640
Speaker 1: like it's a sign. I'm like, yeah, I'll write myself

843
00:37:33,680 --> 00:37:36,799
Speaker 1: into a show. But I'm like, got all these like

844
00:37:37,080 --> 00:37:40,359
Speaker 1: you know, everything's firing. But as the day he creeps on,

845
00:37:40,520 --> 00:37:42,719
Speaker 1: and I noticed I make healthier choices the first half

846
00:37:42,719 --> 00:37:44,640
Speaker 1: of the day. So I always make sure my movements

847
00:37:44,640 --> 00:37:45,759
Speaker 1: in the first half of the day because I ain't

848
00:37:45,760 --> 00:37:46,759
Speaker 1: going I ain't going on four to.

849
00:37:46,760 --> 00:37:49,640
Speaker 3: Thirty class never or do it going to happen relaxed

850
00:37:49,719 --> 00:37:50,919
Speaker 3: nature walk, But that's.

851
00:37:50,840 --> 00:37:53,160
Speaker 1: About as far as yeah, that's probably to walk to

852
00:37:53,200 --> 00:37:54,960
Speaker 1: Woolies and get a snake, right.

853
00:37:55,400 --> 00:37:58,800
Speaker 3: So if it's not too hot, cold or raining or that,

854
00:37:58,920 --> 00:37:59,799
Speaker 3: conditions must be.

855
00:38:01,320 --> 00:38:02,840
Speaker 2: So it's that first.

856
00:38:02,640 --> 00:38:04,960
Speaker 1: Half that I'm like sweet And I know from being

857
00:38:04,960 --> 00:38:07,719
Speaker 1: a nutritionist. Famously, at three pm in the afternoon you

858
00:38:07,840 --> 00:38:10,120
Speaker 1: open the Tim Tam draw or you get your snacks

859
00:38:10,160 --> 00:38:11,960
Speaker 1: on or you know it's Christmas time.

860
00:38:11,960 --> 00:38:12,640
Speaker 2: Fruit mince pie.

861
00:38:13,040 --> 00:38:16,160
Speaker 1: You've bought us delicious treets from the farming Barker, right,

862
00:38:16,239 --> 00:38:18,120
Speaker 1: so like they're the kind of things that I'm going

863
00:38:18,160 --> 00:38:20,360
Speaker 1: to be buying that and I love having an afternoon

864
00:38:20,400 --> 00:38:22,120
Speaker 1: little treet or something like that.

865
00:38:22,440 --> 00:38:26,120
Speaker 2: But my willpower, Like even Boss Matt will be like, there.

866
00:38:26,000 --> 00:38:28,719
Speaker 1: Is no point you're really doing much work after four

867
00:38:28,760 --> 00:38:30,160
Speaker 1: pm because you're terrible.

868
00:38:30,200 --> 00:38:31,640
Speaker 2: That that's you turn into a great.

869
00:38:31,520 --> 00:38:33,680
Speaker 3: Quality of equantity. I'm with Boss.

870
00:38:33,960 --> 00:38:37,800
Speaker 1: Totally, but obviously my wielpower in the morning is a grade.

871
00:38:37,880 --> 00:38:39,000
Speaker 3: Yeah, are you a morning person?

872
00:38:39,120 --> 00:38:39,600
Speaker 2: Absolutely?

873
00:38:39,640 --> 00:38:41,880
Speaker 3: Okay, well that also explains it a great.

874
00:38:41,760 --> 00:38:45,160
Speaker 1: But totally totally, but like that might like all make

875
00:38:45,320 --> 00:38:47,839
Speaker 1: choices and organize catch ups in the morning. Like I'll

876
00:38:47,880 --> 00:38:49,759
Speaker 1: be like, yeah, I'll see you in Tudor And I'm like,

877
00:38:49,960 --> 00:38:52,760
Speaker 1: whether f did I just do that? Like my motivation

878
00:38:52,920 --> 00:38:56,879
Speaker 1: is sky high, and obviously it drains throughout the day.

879
00:38:56,960 --> 00:38:57,640
Speaker 2: You're making all.

880
00:38:57,560 --> 00:39:01,200
Speaker 1: These decisions, these choices thirty five thousand, right, and so

881
00:39:01,280 --> 00:39:05,000
Speaker 1: you're obviously dwindling down this willpower and this like totally

882
00:39:05,080 --> 00:39:07,200
Speaker 1: you feel like a superhero by the end of the day.

883
00:39:07,239 --> 00:39:10,000
Speaker 1: I'm like, can someone else please look after me and

884
00:39:10,000 --> 00:39:10,680
Speaker 1: feed mate life?

885
00:39:10,719 --> 00:39:14,120
Speaker 3: Totally. So this is called ego depletion in psychology, and

886
00:39:14,160 --> 00:39:16,400
Speaker 3: what it is is that we will wake up with

887
00:39:16,560 --> 00:39:19,759
Speaker 3: different amounts of motivation or willpower from day to day,

888
00:39:19,800 --> 00:39:22,359
Speaker 3: but that also changes from moment to moment, and this

889
00:39:22,400 --> 00:39:24,480
Speaker 3: is why we can't depend on it. Right, But here

890
00:39:24,480 --> 00:39:27,759
Speaker 3: are the things that deplete our self control or our willpower.

891
00:39:28,120 --> 00:39:32,000
Speaker 3: It's things like having a poor night sleep, stress, feeling

892
00:39:32,120 --> 00:39:34,080
Speaker 3: any sort of negative emotion. So if you've had like

893
00:39:34,120 --> 00:39:37,239
Speaker 3: an icky interaction with someone, that's going to deplete your

894
00:39:37,280 --> 00:39:40,719
Speaker 3: self control, your willpower. But also things like depression, anxiety,

895
00:39:40,760 --> 00:39:42,920
Speaker 3: and hunger or hangry.

896
00:39:43,000 --> 00:39:44,520
Speaker 2: Oh yeah that's a fake one for me.

897
00:39:44,800 --> 00:39:50,320
Speaker 3: Yeah, low blood sugar levels, making decisions, taking initiative, focusing

898
00:39:50,360 --> 00:39:53,239
Speaker 3: on something for too long, or focusing on something. But

899
00:39:53,239 --> 00:39:56,800
Speaker 3: there also things like traffic, loud noise like children screaming.

900
00:39:57,840 --> 00:40:00,400
Speaker 3: All these things are depleting our self control. So no

901
00:40:00,600 --> 00:40:03,960
Speaker 3: wonder like at three four pm we're like I just

902
00:40:04,000 --> 00:40:06,479
Speaker 3: want tim TAM's and E condition and put my legs

903
00:40:06,560 --> 00:40:08,120
Speaker 3: up like I don't want to do I don't want

904
00:40:08,120 --> 00:40:09,160
Speaker 3: to make one more decision.

905
00:40:09,760 --> 00:40:12,560
Speaker 1: So does that mean that willpower then isn't something we

906
00:40:12,560 --> 00:40:14,640
Speaker 1: should be relying on for building habits.

907
00:40:15,080 --> 00:40:18,359
Speaker 3: Willpower is only relevant in the very beginning when we're

908
00:40:18,400 --> 00:40:21,239
Speaker 3: acquiring a new habits. So when we're just starting, we

909
00:40:21,280 --> 00:40:24,600
Speaker 3: need willpower just to start, yeah, but we can't depend

910
00:40:24,640 --> 00:40:26,600
Speaker 3: on it to keep going. Like it is not a

911
00:40:26,640 --> 00:40:29,759
Speaker 3: resource that's going to take like take us through to

912
00:40:29,800 --> 00:40:33,120
Speaker 3: the end. It isn't. And this is why so many people,

913
00:40:34,000 --> 00:40:37,040
Speaker 3: I think, fall off the wagon. You know, come February,

914
00:40:37,160 --> 00:40:40,719
Speaker 3: most people have forgotten their news resolutions altogether because they're

915
00:40:40,760 --> 00:40:44,120
Speaker 3: depending on willpower. Yeah, because they're not attaching their goals

916
00:40:44,160 --> 00:40:46,760
Speaker 3: to a trigger, because they're depending on their self control

917
00:40:46,760 --> 00:40:49,960
Speaker 3: in that way. Now, the things that replenish our self

918
00:40:49,960 --> 00:40:55,400
Speaker 3: control is like rest, sleep and meditation, taking periodic breaks

919
00:40:55,400 --> 00:40:58,879
Speaker 3: throughout the day, having something to eat. Yeah. And it's

920
00:40:58,920 --> 00:41:00,600
Speaker 3: literally like, so I will go so I'll do a

921
00:41:00,680 --> 00:41:03,560
Speaker 3: yoga nedra. So I recorded a yoga nedra track, super weird,

922
00:41:03,600 --> 00:41:06,000
Speaker 3: meditating to my own voice. But it's really nice. I'm

923
00:41:06,040 --> 00:41:08,439
Speaker 3: like a voice person. Oh yeah, me too. Oh yeah,

924
00:41:08,560 --> 00:41:11,279
Speaker 3: I can't do a lot of voices anyway. I will

925
00:41:11,280 --> 00:41:13,160
Speaker 3: listen to that and it's a seven minute track, and

926
00:41:13,160 --> 00:41:15,480
Speaker 3: I'll sit in my hammock, I'll do the yoga ned

927
00:41:15,520 --> 00:41:18,239
Speaker 3: to track. And it just shuts down my brain for

928
00:41:18,280 --> 00:41:20,960
Speaker 3: that period of time and it's beautiful. And then I'm like,

929
00:41:21,040 --> 00:41:21,480
Speaker 3: ready to go.

930
00:41:21,880 --> 00:41:22,040
Speaker 1: Line.

931
00:41:22,120 --> 00:41:22,840
Speaker 2: Is that on your website?

932
00:41:22,920 --> 00:41:23,319
Speaker 3: Yea, it is.

933
00:41:23,560 --> 00:41:25,040
Speaker 2: Oh can you send me a link to operation?

934
00:41:25,800 --> 00:41:28,240
Speaker 3: Yeah, thank you, I will. And it's so good because

935
00:41:28,239 --> 00:41:31,520
Speaker 3: I'm like, I know, I'm replenishing what I used to do.

936
00:41:31,760 --> 00:41:34,120
Speaker 3: Is I might grab my phone and I would scroll,

937
00:41:34,239 --> 00:41:37,640
Speaker 3: I play Tetris or something, but that's actually depleting my

938
00:41:37,719 --> 00:41:41,480
Speaker 3: willpower even more because I'm making decisions. Yeah, but now

939
00:41:41,760 --> 00:41:44,399
Speaker 3: I know that I need to just chill out and

940
00:41:44,400 --> 00:41:46,279
Speaker 3: that's what we need. And when you think of like

941
00:41:46,760 --> 00:41:49,919
Speaker 3: so say most people, well most news resolutions, I want

942
00:41:49,920 --> 00:41:53,760
Speaker 3: to lose weight and get fit. Yeah, diets are going

943
00:41:53,840 --> 00:41:56,560
Speaker 3: to deplete the hell out of your self control because

944
00:41:56,600 --> 00:42:01,800
Speaker 3: it's it's restrictive. You a lot of jewelry, yeah exactly,

945
00:42:01,800 --> 00:42:04,120
Speaker 3: and you're having to deny to having things that you

946
00:42:04,200 --> 00:42:06,480
Speaker 3: want to have. So that takes a lot of self control.

947
00:42:06,800 --> 00:42:09,799
Speaker 3: So there's fascinating research that actually, and I talk about

948
00:42:09,840 --> 00:42:11,760
Speaker 3: this one in the book. It's such a cool study.

949
00:42:12,000 --> 00:42:14,359
Speaker 3: They had two groups of people in the same room

950
00:42:14,440 --> 00:42:17,280
Speaker 3: and the rooms smelt like freshly baked chocolate chip cookies

951
00:42:17,960 --> 00:42:21,480
Speaker 3: and one bowl, yeah, totally right. One bowl had cookies

952
00:42:21,520 --> 00:42:24,359
Speaker 3: and one bowl had raw radishes in it. And they

953
00:42:24,400 --> 00:42:26,400
Speaker 3: split the group in half and they were like, right,

954
00:42:26,480 --> 00:42:27,960
Speaker 3: half of you guys need to eat two or three

955
00:42:27,960 --> 00:42:31,120
Speaker 3: cookies and the other half two or three raw radishes,

956
00:42:31,400 --> 00:42:35,040
Speaker 3: and you can't eat the other person's food. And they

957
00:42:35,040 --> 00:42:37,120
Speaker 3: gave them a few minutes, and you know, these poor

958
00:42:37,200 --> 00:42:39,920
Speaker 3: radish eaters were like creeping over to the cookies. A

959
00:42:39,920 --> 00:42:41,960
Speaker 3: few of them even like pick them up and smelt them,

960
00:42:42,040 --> 00:42:45,359
Speaker 3: like oh, inhaling these like fresh cookies. But they were

961
00:42:45,360 --> 00:42:47,520
Speaker 3: really good. No one ate what they shouldn't be eating.

962
00:42:48,200 --> 00:42:51,040
Speaker 3: Then they gave them another sort of exercise that they

963
00:42:51,040 --> 00:42:54,239
Speaker 3: thought was not part of the same experiment, but it was.

964
00:42:54,320 --> 00:42:57,560
Speaker 3: And it was trying to trace out this geometric puzzle

965
00:42:57,640 --> 00:43:00,600
Speaker 3: that was actually impossible to do. They didn't know what impossible.

966
00:43:01,239 --> 00:43:05,440
Speaker 3: The cookie eaters spent nineteen minutes trying to figure out

967
00:43:05,440 --> 00:43:09,040
Speaker 3: this puzzle before they gave up. The radish eaters were

968
00:43:09,160 --> 00:43:12,359
Speaker 3: half the time. They gave up after eight minutes, and

969
00:43:12,400 --> 00:43:15,520
Speaker 3: that's because their self control had already depleted and trying

970
00:43:15,520 --> 00:43:19,640
Speaker 3: to deny themselves of these cookies that they couldn't persist

971
00:43:19,760 --> 00:43:22,280
Speaker 3: in something that was going to take more self control.

972
00:43:23,000 --> 00:43:24,320
Speaker 3: While so interesting.

973
00:43:24,440 --> 00:43:26,880
Speaker 1: I remember a friend said to me, you when you

974
00:43:26,920 --> 00:43:28,560
Speaker 1: make a decision, you don't second guess it.

975
00:43:28,640 --> 00:43:30,879
Speaker 2: And I was like, yeah, I want more willpower. Yeah

976
00:43:30,960 --> 00:43:32,880
Speaker 2: I don't have time. I do not have time. And

977
00:43:32,920 --> 00:43:33,799
Speaker 2: I knew it.

978
00:43:33,840 --> 00:43:35,960
Speaker 3: Was so just like Ford is the only way.

979
00:43:36,160 --> 00:43:39,520
Speaker 2: Yeah, I do not want to I do not want

980
00:43:39,520 --> 00:43:40,240
Speaker 2: to waste time.

981
00:43:40,560 --> 00:43:45,160
Speaker 1: Now we touched on micro habits before. Is that one

982
00:43:45,160 --> 00:43:49,160
Speaker 1: of the tricks to like, I guess what I'm trying

983
00:43:49,160 --> 00:43:49,960
Speaker 1: to say for the listener.

984
00:43:50,000 --> 00:43:50,799
Speaker 2: It's the new year.

985
00:43:51,200 --> 00:43:54,360
Speaker 1: It's like we're getting We're getting ourself. We want to

986
00:43:54,400 --> 00:43:56,520
Speaker 1: stay on track. We don't want to be that February

987
00:43:56,560 --> 00:43:59,040
Speaker 1: person that were like, oh I had all these goals,

988
00:43:59,080 --> 00:44:00,560
Speaker 1: none of them have hit.

989
00:44:00,640 --> 00:44:02,520
Speaker 2: But if we want to kind of.

990
00:44:02,480 --> 00:44:05,880
Speaker 1: Like stay consistent and stay on track, is sticking to

991
00:44:06,360 --> 00:44:09,600
Speaker 1: like really having micro habits within our lifestyle a key?

992
00:44:09,800 --> 00:44:13,160
Speaker 3: Absolutely, It's probably the number one key. Really, yep. So

993
00:44:13,200 --> 00:44:16,080
Speaker 3: a micro habit is just the smallest, simpler version of

994
00:44:16,080 --> 00:44:18,520
Speaker 3: that bigger habit that you can achieve. So let's say

995
00:44:18,600 --> 00:44:21,560
Speaker 3: it's yoga. So you want to start a yoga practice

996
00:44:22,440 --> 00:44:25,360
Speaker 3: and you've never done it. Before, right, and your bigger

997
00:44:25,360 --> 00:44:28,279
Speaker 3: goal is to do yoga three times a week. If

998
00:44:28,320 --> 00:44:31,800
Speaker 3: you start with that, it's overwhelming. That's the Serena Williams

999
00:44:31,840 --> 00:44:35,719
Speaker 3: of goals. A microhabit would literally start with anything from

1000
00:44:35,800 --> 00:44:37,840
Speaker 3: I'm going to roll my mat out three times a

1001
00:44:37,880 --> 00:44:42,239
Speaker 3: week to at Chales. Yeah, exactly, and that's all that

1002
00:44:42,320 --> 00:44:44,279
Speaker 3: needs to be. Or I'm going to, yeah, put my

1003
00:44:44,360 --> 00:44:46,879
Speaker 3: active wear on my yoga gar on. Or it could

1004
00:44:46,920 --> 00:44:49,200
Speaker 3: literally be like I'm going to do ten minutes once

1005
00:44:49,320 --> 00:44:51,400
Speaker 3: a week and then I'm going to expand that to

1006
00:44:51,480 --> 00:44:54,960
Speaker 3: ten minutes twice a week, or i could do twenty

1007
00:44:55,000 --> 00:44:57,960
Speaker 3: minutes once a week. Like it's starting so small that

1008
00:44:58,000 --> 00:44:59,680
Speaker 3: you feel like you can't say no to doing it.

1009
00:45:00,239 --> 00:45:03,440
Speaker 3: That And the idea with microhabits is that and this

1010
00:45:03,520 --> 00:45:06,680
Speaker 3: is such a life hack. Your brain just needs you

1011
00:45:06,760 --> 00:45:09,960
Speaker 3: to start a habit to create the habit. You don't

1012
00:45:09,960 --> 00:45:13,120
Speaker 3: actually need to do the full habit to create the habit.

1013
00:45:13,520 --> 00:45:17,520
Speaker 3: Your habit of tongue scraping is actually you just initiating

1014
00:45:17,840 --> 00:45:19,960
Speaker 3: the habit. It's you getting up, walking over to the

1015
00:45:20,000 --> 00:45:23,280
Speaker 3: bathroom and grabbing your tongue scrape that's your habit. Yeah,

1016
00:45:23,320 --> 00:45:25,040
Speaker 3: So people who want to work out. I'm like, you

1017
00:45:25,040 --> 00:45:27,560
Speaker 3: don't need to develop a yoga habit. You need to

1018
00:45:27,560 --> 00:45:30,919
Speaker 3: develop a get to the gym habit and the rest

1019
00:45:30,960 --> 00:45:33,880
Speaker 3: will happen when you're there. So we just need to start.

1020
00:45:34,239 --> 00:45:37,440
Speaker 3: Just take the first step, just show up, and your

1021
00:45:37,480 --> 00:45:40,520
Speaker 3: brain's like reinforcing the habit. Just by doing that.

1022
00:45:41,000 --> 00:45:42,840
Speaker 2: I could chat to you all day long. My friends

1023
00:45:43,280 --> 00:45:45,200
Speaker 2: want you to do one goal of.

1024
00:45:45,160 --> 00:45:49,480
Speaker 1: This ball, Like if everyone listening is like, oh, like me,

1025
00:45:49,560 --> 00:45:51,719
Speaker 1: I'm drinking the cool I'm drinking the Gina kool aid,

1026
00:45:51,800 --> 00:45:54,560
Speaker 1: I am going out and getting myself with Bobby. If

1027
00:45:54,880 --> 00:45:56,360
Speaker 1: you know what is like, if.

1028
00:45:56,239 --> 00:45:58,960
Speaker 2: There is a y or a mantra to this ball,

1029
00:45:59,000 --> 00:45:59,759
Speaker 2: I what's your goal?

1030
00:46:00,400 --> 00:46:02,680
Speaker 3: My goal is to help people know that they're not

1031
00:46:02,760 --> 00:46:05,680
Speaker 3: stuck with their brain, that they have the power to

1032
00:46:05,960 --> 00:46:08,479
Speaker 3: create new habits, to break their old habits, no matter

1033
00:46:08,480 --> 00:46:11,360
Speaker 3: how old they are, no matter how strong those habits

1034
00:46:11,400 --> 00:46:14,240
Speaker 3: are in their life, that they are in full control

1035
00:46:14,520 --> 00:46:17,640
Speaker 3: of what their life looks like in terms of those behaviors.

1036
00:46:18,320 --> 00:46:22,160
Speaker 3: And it's been too long that we haven't had really

1037
00:46:22,160 --> 00:46:27,799
Speaker 3: good evidence based, digestible, actionable like advice or guidance into

1038
00:46:27,840 --> 00:46:30,680
Speaker 3: how to do it. And this is what this book does,

1039
00:46:30,719 --> 00:46:32,719
Speaker 3: and this is why I wrote it. It's you know,

1040
00:46:32,760 --> 00:46:35,600
Speaker 3: there are other habit books on the market, yes, but

1041
00:46:35,719 --> 00:46:39,240
Speaker 3: this is evidence based. It holds your hand through the journey,

1042
00:46:39,640 --> 00:46:44,160
Speaker 3: and it's interpreting science accurately. It makes it really achievable.

1043
00:46:44,200 --> 00:46:46,640
Speaker 3: So that's what I want people to know is yes,

1044
00:46:46,680 --> 00:46:49,360
Speaker 3: you can, and you just need the right tools.

1045
00:46:49,760 --> 00:46:54,359
Speaker 1: And if people today wanted to implement one thing, what

1046
00:46:54,480 --> 00:46:56,640
Speaker 1: is it like? Is it a really good trigger or

1047
00:46:56,719 --> 00:47:00,640
Speaker 1: is it a really like what's one actionable today?

1048
00:47:00,880 --> 00:47:02,000
Speaker 3: Download a habit tracker.

1049
00:47:05,520 --> 00:47:06,719
Speaker 2: It feels good to tick things.

1050
00:47:06,800 --> 00:47:08,680
Speaker 3: Upload a habit tracker.

1051
00:47:09,719 --> 00:47:12,880
Speaker 1: Such advice, Gina, Thank you so much to the listener.

1052
00:47:13,040 --> 00:47:15,160
Speaker 1: There are in the show notes. You are going to

1053
00:47:15,200 --> 00:47:18,160
Speaker 1: have both a link to your yoga and nidra yes,

1054
00:47:18,239 --> 00:47:21,080
Speaker 1: so that people can download and get involved with that,

1055
00:47:21,160 --> 00:47:25,640
Speaker 1: but also a link to your book, Yes, Habits Revolution,

1056
00:47:25,880 --> 00:47:30,759
Speaker 1: the habit Revolution, right, And thank you so so so much.

1057
00:47:30,800 --> 00:47:32,520
Speaker 2: It's been an honor to have you on this pod.

1058
00:47:32,680 --> 00:47:35,760
Speaker 1: I have learned so much and you've made me really inspired,

1059
00:47:37,120 --> 00:47:43,000
Speaker 1: not just to implement more actionable habits in my life,

1060
00:47:43,239 --> 00:47:45,839
Speaker 1: because I do think I am a person that has

1061
00:47:46,120 --> 00:47:50,120
Speaker 1: pretty solid habits, but to now I feel much more

1062
00:47:50,160 --> 00:47:53,799
Speaker 1: equipped to break down my macro habits and to have

1063
00:47:53,880 --> 00:47:57,440
Speaker 1: actionable goals and more micro habits, to walk really specifically

1064
00:47:57,480 --> 00:47:59,920
Speaker 1: towards my macro ones that were a bit too scary.

1065
00:48:00,280 --> 00:48:03,120
Speaker 3: That is the music to me. Thank you, I'm done.

1066
00:48:03,560 --> 00:48:05,719
Speaker 2: I was like, I'm doing this one wrong.

1067
00:48:06,719 --> 00:48:09,839
Speaker 1: But like even the morning ones of plateis, I now

1068
00:48:09,920 --> 00:48:12,359
Speaker 1: just say movement, yea, some kind of movements.

1069
00:48:12,360 --> 00:48:13,680
Speaker 2: So that means sometays I do a beach walk.

1070
00:48:13,719 --> 00:48:17,880
Speaker 1: Sometimes I get and it already feels so much easier

1071
00:48:17,880 --> 00:48:18,400
Speaker 1: to achieve.

1072
00:48:18,680 --> 00:48:21,400
Speaker 3: It's kind achievable, realistic.

1073
00:48:22,040 --> 00:48:25,720
Speaker 1: Yeah, but then way, but in some way it's actually

1074
00:48:25,920 --> 00:48:29,480
Speaker 1: quite specific as well, like it's simple but specific movement,

1075
00:48:29,520 --> 00:48:30,960
Speaker 1: great movement every day tick.

1076
00:48:31,120 --> 00:48:32,479
Speaker 2: So thank you you so good.

1077
00:48:32,719 --> 00:48:36,040
Speaker 1: You have really inspired me and I cannot wait to

1078
00:48:36,080 --> 00:48:36,800
Speaker 1: see what's next to you.

1079
00:48:36,840 --> 00:48:38,439
Speaker 2: I can't wait till we get to cross paths again.

1080
00:48:38,600 --> 00:48:39,440
Speaker 3: I know right.

1081
00:48:39,560 --> 00:48:42,239
Speaker 1: Thank you so fun to Chut. You have to do it,

1082
00:48:42,320 --> 00:48:45,439
Speaker 1: we have to make it happen. And thank you my friend,

1083
00:48:45,520 --> 00:48:47,359
Speaker 1: and to the listener, please go out and grab this book.

1084
00:48:47,400 --> 00:48:48,600
Speaker 2: It is freaking unreal.

1085
00:48:51,280 --> 00:48:55,520
Speaker 1: That's a wrap on another episode of Fearlessly Failing.

1086
00:48:56,239 --> 00:48:59,680
Speaker 2: As always, thank you to our guests, and let's continue

1087
00:48:59,680 --> 00:49:04,200
Speaker 2: the comm the station. On Instagram, I'm at Yamo Lollaberry.

1088
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Speaker 2: This potty my word for podcast is available on all

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Speaker 2: streaming platforms.

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Speaker 1: I'd love it if you could subscribe, rpe and comment,

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Speaker 1: and of course spread the love.