1 00:00:02,960 --> 00:00:08,360 Speaker 1: Get a I'm Lola Berry, nutritionist, author, actor, TV presenter, 2 00:00:08,640 --> 00:00:14,080 Speaker 1: and professional overshare us. This podcast is all about celebrating 3 00:00:14,160 --> 00:00:17,760 Speaker 1: failure because I believe it's a chance for us to learn, 4 00:00:18,320 --> 00:00:22,720 Speaker 1: grow and face our blind spots. Each week, all interview 5 00:00:22,800 --> 00:00:26,200 Speaker 1: a different guest about their highs as well as their lows, 6 00:00:26,760 --> 00:00:30,360 Speaker 1: all in a bid to inspire us to fearlessly fail. 7 00:00:34,320 --> 00:00:40,400 Speaker 1: Happy January first, twenty twenty four. How exciting. This episode 8 00:00:40,479 --> 00:00:42,960 Speaker 1: is just going to be a little episode around getting 9 00:00:43,000 --> 00:00:46,320 Speaker 1: clear on our goals for the year ahead. I don't 10 00:00:46,320 --> 00:00:49,960 Speaker 1: know about you, but I love to really goal set 11 00:00:50,000 --> 00:00:53,760 Speaker 1: and I love to work at building new habits, especially 12 00:00:53,760 --> 00:00:55,120 Speaker 1: around this time of the year when we've got a 13 00:00:55,120 --> 00:00:59,360 Speaker 1: bit of time off and we can really get into planning. 14 00:00:59,440 --> 00:01:02,960 Speaker 1: So I have four Virgos in my charts. I am 15 00:01:03,000 --> 00:01:06,240 Speaker 1: a Virgo Son and a Virgo Moon. My rising is Sagy, 16 00:01:06,280 --> 00:01:08,360 Speaker 1: which is why I love adventure and love going to 17 00:01:08,400 --> 00:01:12,280 Speaker 1: America all the time. But so I love planning, I 18 00:01:12,319 --> 00:01:16,520 Speaker 1: love structure, and I love a list. I love a diary. 19 00:01:17,440 --> 00:01:22,200 Speaker 1: My diary is always a physical, take with you everywhere 20 00:01:22,240 --> 00:01:24,399 Speaker 1: you go kind of diary. In fact, I've got two 21 00:01:24,480 --> 00:01:27,479 Speaker 1: diaries for this year for twenty twenty four. Every year, 22 00:01:27,480 --> 00:01:29,200 Speaker 1: my dad buys me one and pops it under the 23 00:01:29,200 --> 00:01:32,160 Speaker 1: Crimbo tree. And so I've got this beautiful one that 24 00:01:32,200 --> 00:01:35,320 Speaker 1: he got me. And then I got sent a planner, 25 00:01:35,480 --> 00:01:38,559 Speaker 1: gifted like an influencer kind of gift. And I've already 26 00:01:38,600 --> 00:01:43,480 Speaker 1: been using the planner in preparation for January, and I 27 00:01:43,520 --> 00:01:47,280 Speaker 1: thought i'd just share some tips and tricks I've learned 28 00:01:47,360 --> 00:01:51,240 Speaker 1: along the way around goal setting. And I guess also 29 00:01:51,320 --> 00:01:55,000 Speaker 1: we're in the time when New Year's resolutions are a thing, 30 00:01:55,080 --> 00:01:58,280 Speaker 1: and I as I record this is it is actually 31 00:01:58,480 --> 00:02:01,360 Speaker 1: New Year's Eve, ahead of tomorrow, being the first to 32 00:02:01,480 --> 00:02:06,120 Speaker 1: jen and I don't think I've got a resolution other 33 00:02:06,280 --> 00:02:10,839 Speaker 1: than I want to drop self doubt and I want 34 00:02:10,840 --> 00:02:13,360 Speaker 1: to work on confidence. And actually, as I'm sitting here, 35 00:02:13,400 --> 00:02:15,440 Speaker 1: a queenings I'm sitting here in a bikini, I've just 36 00:02:15,480 --> 00:02:19,600 Speaker 1: been to the beach, and I am I said to Matt, 37 00:02:19,639 --> 00:02:22,440 Speaker 1: I just want to get so confident in my skin, 38 00:02:22,560 --> 00:02:28,160 Speaker 1: but also like emotionally, mentally, spiritually, I just want to 39 00:02:28,160 --> 00:02:30,760 Speaker 1: feel I really want to feel confident. I think that 40 00:02:31,280 --> 00:02:34,240 Speaker 1: as somebody who has grappled with an eating disorder for 41 00:02:34,320 --> 00:02:38,080 Speaker 1: a huge part of her adult life. I just really 42 00:02:38,120 --> 00:02:40,760 Speaker 1: want to feel good for me and as opposed to 43 00:02:40,840 --> 00:02:43,440 Speaker 1: like looking a certain way for other people, which has 44 00:02:43,560 --> 00:02:46,320 Speaker 1: probably been something that I have grappled with on and 45 00:02:46,360 --> 00:02:50,240 Speaker 1: off throughout the years. Full disclosure. I work very closely 46 00:02:50,280 --> 00:02:54,960 Speaker 1: with my therapist around this, But this idea of building 47 00:02:55,040 --> 00:02:59,919 Speaker 1: confidence and feeling confident is something that I can then 48 00:03:00,000 --> 00:03:02,840 Speaker 1: and go, Okay, well, if those are my goals or 49 00:03:02,880 --> 00:03:06,720 Speaker 1: my resolutions or whatever we want to call it, then 50 00:03:06,760 --> 00:03:10,120 Speaker 1: I can work backwards from there and set habits and 51 00:03:10,240 --> 00:03:14,240 Speaker 1: patterns in my life to get me closer to that goal, 52 00:03:14,280 --> 00:03:18,480 Speaker 1: as opposed to accidentally self sabotage myself, Like you know, 53 00:03:18,600 --> 00:03:20,760 Speaker 1: when you're doing you're like, oh, my goal is to 54 00:03:20,760 --> 00:03:22,640 Speaker 1: go to bed really early, or go to bed earlier 55 00:03:22,680 --> 00:03:24,320 Speaker 1: and get a bed at night's sleep, and then next 56 00:03:24,360 --> 00:03:28,320 Speaker 1: minute you're scrolling till you know, eleven thirty at night, 57 00:03:28,360 --> 00:03:30,080 Speaker 1: and then that affects you for going to the six 58 00:03:30,200 --> 00:03:33,720 Speaker 1: thirty am plates class the next day. So what I 59 00:03:33,760 --> 00:03:36,520 Speaker 1: want to do, knowing that my goal is to feel confident, 60 00:03:36,680 --> 00:03:39,520 Speaker 1: to drop the self doubt, to drop this weird guilt 61 00:03:39,520 --> 00:03:41,880 Speaker 1: that I have if I don't keep everyone around me happy. 62 00:03:42,760 --> 00:03:44,920 Speaker 1: Matt's been doing so much work with me around that. 63 00:03:45,040 --> 00:03:47,920 Speaker 1: He's like, say, no, you don't need to do that thing. 64 00:03:48,440 --> 00:03:51,080 Speaker 1: You don't owe it to people to do that thing. 65 00:03:51,680 --> 00:03:54,800 Speaker 1: And so they're kind of like the three hallmarks for 66 00:03:54,920 --> 00:03:57,960 Speaker 1: me for twenty twenty four is this sense of confidence 67 00:03:58,000 --> 00:04:00,960 Speaker 1: and self belief, and I think that that's also really 68 00:04:00,960 --> 00:04:05,600 Speaker 1: important for me stepping into this acting space. It's funny 69 00:04:05,600 --> 00:04:07,600 Speaker 1: because I still get a lot of work as a 70 00:04:07,640 --> 00:04:13,520 Speaker 1: wellness person and as a nutritionist, and I obviously, like 71 00:04:13,880 --> 00:04:16,960 Speaker 1: I want to be financially secure and sable, so I 72 00:04:16,960 --> 00:04:19,520 Speaker 1: don't say no to it. But it's it's interesting because 73 00:04:19,560 --> 00:04:24,720 Speaker 1: I'm like, there's obviously something that I'm holding onto there, 74 00:04:25,279 --> 00:04:28,640 Speaker 1: because there's a missing piece of my self belief puzzle 75 00:04:28,720 --> 00:04:32,240 Speaker 1: in the acting space, and so I really want to 76 00:04:33,279 --> 00:04:36,040 Speaker 1: figure out what it is that can make me feel 77 00:04:36,160 --> 00:04:40,120 Speaker 1: most confidently clear. And I think that's the I did 78 00:04:40,160 --> 00:04:42,320 Speaker 1: some research for this pod. We'll not research. I just 79 00:04:42,320 --> 00:04:45,039 Speaker 1: did some kind of like thought thoughts around this pod, 80 00:04:45,440 --> 00:04:48,720 Speaker 1: and it was like, I want to feel confidently clear, 81 00:04:49,160 --> 00:04:50,960 Speaker 1: and so then I'm not gonna If I feel confident, 82 00:04:50,960 --> 00:04:53,680 Speaker 1: I'm probably not gonna second guess myself as much as 83 00:04:53,680 --> 00:04:55,719 Speaker 1: I do, or you know, sometimes I'll be writing a 84 00:04:55,720 --> 00:04:58,400 Speaker 1: message to somebody I look up to and I'll run 85 00:04:58,440 --> 00:05:00,479 Speaker 1: it by Matt and you know, and he'll be like, 86 00:05:00,520 --> 00:05:02,160 Speaker 1: oh my god, it was perfect. Why do you even 87 00:05:02,160 --> 00:05:03,560 Speaker 1: need to ask me? Just hit said, you know, Or 88 00:05:03,640 --> 00:05:09,000 Speaker 1: I'll I'll second guess my value in certain situations and 89 00:05:09,720 --> 00:05:12,760 Speaker 1: my confidence will I can. It's like I can feel 90 00:05:12,760 --> 00:05:15,320 Speaker 1: it leeching out of my bones, you know what I mean. 91 00:05:15,600 --> 00:05:20,039 Speaker 1: So yeah, confidently clear is my goal for twenty twenty four. 92 00:05:20,200 --> 00:05:23,839 Speaker 1: And then what I'd love to talk about now is 93 00:05:23,880 --> 00:05:27,800 Speaker 1: like the habits that I want to build around that 94 00:05:28,000 --> 00:05:32,320 Speaker 1: feeling of feeling confident. And for me, that's going to 95 00:05:32,360 --> 00:05:35,760 Speaker 1: be like obviously my health, so nourishing myself with really 96 00:05:35,760 --> 00:05:38,839 Speaker 1: good food as opposed to eating you know, high inflammatory 97 00:05:38,920 --> 00:05:42,920 Speaker 1: foods like sugar, gluten and dairy, which are delicious. And 98 00:05:42,960 --> 00:05:47,240 Speaker 1: even alcohol. I love people, know me. I love a 99 00:05:47,279 --> 00:05:51,040 Speaker 1: good gin Martini dry with a twister lemon. And I 100 00:05:51,120 --> 00:05:55,280 Speaker 1: really love whiskey. I love Boston. I've been on this 101 00:05:55,320 --> 00:06:00,120 Speaker 1: beautiful whisky discovery journey of trying Japanese whiskeys and trying 102 00:06:00,440 --> 00:06:03,400 Speaker 1: single malt Tasmanian whiskeys, and it's been so much fun. 103 00:06:03,960 --> 00:06:06,359 Speaker 1: But I'm also aware that it dulls my senses the 104 00:06:06,400 --> 00:06:09,040 Speaker 1: next day if I have more than two drinks. So 105 00:06:09,520 --> 00:06:12,400 Speaker 1: I think what I want to do is build some 106 00:06:12,440 --> 00:06:17,960 Speaker 1: habits around this value system that for me is feeling clear. 107 00:06:18,240 --> 00:06:21,320 Speaker 1: So I hope by sharing this with you it inspires 108 00:06:21,360 --> 00:06:24,880 Speaker 1: you to be like, ah, actually I want to feel 109 00:06:25,440 --> 00:06:29,200 Speaker 1: a certain way in twenty twenty four, and you know 110 00:06:29,960 --> 00:06:32,000 Speaker 1: that's going to affect you know, and get clear on 111 00:06:32,040 --> 00:06:34,800 Speaker 1: what that value and that feeling and that emotion is. 112 00:06:35,240 --> 00:06:37,719 Speaker 1: I don't know that confidence is emotion, but certainly a 113 00:06:37,760 --> 00:06:42,440 Speaker 1: feeling you feel confident, and then when you're clear on that, 114 00:06:42,800 --> 00:06:45,520 Speaker 1: then you can kind of like build the habits that 115 00:06:46,520 --> 00:06:51,600 Speaker 1: fit that value. Now, I am really excited about an 116 00:06:51,600 --> 00:06:53,480 Speaker 1: episode that we have coming out in a couple of 117 00:06:53,560 --> 00:06:57,440 Speaker 1: weeks in January, and I've stolen some of these little 118 00:06:57,480 --> 00:07:00,159 Speaker 1: tipbits from that episode. It's not going to give too 119 00:07:00,240 --> 00:07:04,560 Speaker 1: much way. The incredible doctor Gina Cleo came on the 120 00:07:04,560 --> 00:07:07,359 Speaker 1: pod a couple of weeks ago ahead of her book 121 00:07:07,400 --> 00:07:11,200 Speaker 1: that's coming out called The Habit Revolution. Now, she taught 122 00:07:11,240 --> 00:07:15,800 Speaker 1: me all about habits and that they make up up 123 00:07:15,840 --> 00:07:18,600 Speaker 1: to seventy percent of what we do on a daily basis, 124 00:07:18,720 --> 00:07:21,200 Speaker 1: that we can really only form three new habits, no 125 00:07:21,240 --> 00:07:23,480 Speaker 1: more than three new habits at one time. And she 126 00:07:23,520 --> 00:07:26,000 Speaker 1: actually said, you know, news resolutions, you think about it, 127 00:07:26,000 --> 00:07:29,000 Speaker 1: people make these huge lists of like pre all these 128 00:07:29,040 --> 00:07:30,600 Speaker 1: things they want to do, like a shopping list, and 129 00:07:30,600 --> 00:07:33,360 Speaker 1: she's like, really, one or two goals is best because 130 00:07:34,160 --> 00:07:35,880 Speaker 1: you really kind of want to just keep it to 131 00:07:35,920 --> 00:07:38,920 Speaker 1: those one to three so that you have the best 132 00:07:38,960 --> 00:07:41,360 Speaker 1: chance of achieving them. So I'm going to share a 133 00:07:41,400 --> 00:07:44,480 Speaker 1: little bit about what I learned from doctor Gina in 134 00:07:44,880 --> 00:07:48,160 Speaker 1: the way that I talk about how I'm going to 135 00:07:48,200 --> 00:07:52,120 Speaker 1: share with my in my own life now, also to 136 00:07:52,160 --> 00:07:55,000 Speaker 1: be really transparent. I'm pretty sure her book will be out, 137 00:07:55,280 --> 00:07:58,400 Speaker 1: if not today or tomorrow. It's called The Habit Revolution. 138 00:07:58,520 --> 00:08:01,160 Speaker 1: It's by doctor Gina Cleo. So this is going to 139 00:08:01,200 --> 00:08:03,000 Speaker 1: feel a little bit like a book review. It's not. 140 00:08:03,720 --> 00:08:06,480 Speaker 1: Trust me. Loads of book reviews coming for you this year. 141 00:08:06,600 --> 00:08:09,840 Speaker 1: I have been addicted to The Fourth Wing and Iron Flame, 142 00:08:09,880 --> 00:08:13,280 Speaker 1: and I will be reviewing them for you or definitely 143 00:08:13,280 --> 00:08:17,720 Speaker 1: Fourth Wing for you on Friday's episode coming out this Friday. 144 00:08:18,000 --> 00:08:20,280 Speaker 1: And if you're like fourth what what are you talking about? 145 00:08:20,480 --> 00:08:23,880 Speaker 1: It is this incredible. The genre of the book is 146 00:08:24,000 --> 00:08:29,360 Speaker 1: fantasy and think dragon, think dragons, think Game of Thrones 147 00:08:29,400 --> 00:08:34,880 Speaker 1: meets which meets spicy, sexy times fantastic. Anyway, let's talk 148 00:08:34,920 --> 00:08:38,199 Speaker 1: habits and let's get back to goal. So I've got 149 00:08:38,200 --> 00:08:40,320 Speaker 1: my plan here in front of me. I've got some 150 00:08:40,360 --> 00:08:43,720 Speaker 1: of my notes from when I spoke to Gina. So 151 00:08:45,160 --> 00:08:48,520 Speaker 1: habits are technically the mind's shortcuts. And remember, like I said, 152 00:08:48,559 --> 00:08:51,440 Speaker 1: they make up set up to seventy percent of everything 153 00:08:51,480 --> 00:08:53,920 Speaker 1: we do well. They technically I think it's forty three 154 00:08:54,040 --> 00:08:57,240 Speaker 1: to seventy percent of everything that we do right, So 155 00:08:57,480 --> 00:09:02,240 Speaker 1: it's literally the brain making things easier for us. And 156 00:09:02,720 --> 00:09:04,560 Speaker 1: Gina talks about it really well as like you know, 157 00:09:04,880 --> 00:09:06,480 Speaker 1: when you brush your teeth, you' only think about it, 158 00:09:06,480 --> 00:09:07,920 Speaker 1: you just do it, but you kind of wouldn't go 159 00:09:07,960 --> 00:09:09,800 Speaker 1: to bed without doing it. And so the things that 160 00:09:09,840 --> 00:09:13,040 Speaker 1: you want to create habits as in your life, if 161 00:09:13,080 --> 00:09:15,520 Speaker 1: you can link them to your goal. So for me, 162 00:09:15,760 --> 00:09:20,600 Speaker 1: it's to feel confidently clear, then I should be creating 163 00:09:20,679 --> 00:09:25,000 Speaker 1: something that I want to become habitual that is going 164 00:09:25,040 --> 00:09:27,440 Speaker 1: to get me closer to feeling confident. So for me, 165 00:09:28,000 --> 00:09:31,640 Speaker 1: morning movement is really important for me. But if I've 166 00:09:31,640 --> 00:09:35,000 Speaker 1: stayed up too late I'm not going to do it. 167 00:09:35,040 --> 00:09:36,760 Speaker 1: I'm going to push it out too later in the day. 168 00:09:36,840 --> 00:09:38,280 Speaker 1: And if I push it out too late in the day, 169 00:09:38,320 --> 00:09:41,320 Speaker 1: I'm definitely not going to do it. So what I'm 170 00:09:41,360 --> 00:09:43,800 Speaker 1: going to do is just have a goal of like 171 00:09:43,960 --> 00:09:48,080 Speaker 1: some kind of movement when I wake up, and hopefully 172 00:09:48,120 --> 00:09:55,880 Speaker 1: that becomes a habit. So, because my exercise switches between walking, pilates, yoga, 173 00:09:56,000 --> 00:09:58,800 Speaker 1: and pete, I do them all in the morning. It 174 00:09:58,840 --> 00:10:02,480 Speaker 1: doesn't matter what. Like, the PT is the only thing 175 00:10:02,520 --> 00:10:05,760 Speaker 1: that can push out to ten am. Usually everything else 176 00:10:05,880 --> 00:10:08,000 Speaker 1: is the first class of the day. So in the 177 00:10:08,040 --> 00:10:11,000 Speaker 1: case of yoga, six thirty am, in the case of polarates, 178 00:10:11,040 --> 00:10:14,240 Speaker 1: six thirty am, in the case of a beach walk, no, 179 00:10:14,240 --> 00:10:17,040 Speaker 1: no real, let not much later than eight am. So 180 00:10:17,080 --> 00:10:19,320 Speaker 1: I figure it's safe for me to set my alarm 181 00:10:19,400 --> 00:10:22,320 Speaker 1: at roughly the same time every day. Now, five point 182 00:10:22,360 --> 00:10:24,960 Speaker 1: fifty is the sweet spot for me setting an alarm 183 00:10:25,000 --> 00:10:27,720 Speaker 1: because it gives me enough time to get to pilates, 184 00:10:27,800 --> 00:10:30,000 Speaker 1: it gives me enough time to get to yogs, and 185 00:10:30,040 --> 00:10:32,400 Speaker 1: it gives me enough time to get up, have my 186 00:10:32,480 --> 00:10:34,920 Speaker 1: morning coffee, have a little read before I could go 187 00:10:35,000 --> 00:10:37,680 Speaker 1: for an eight am walk. So I think for me 188 00:10:38,440 --> 00:10:41,200 Speaker 1: that habit of setting my alarm at five point fifty 189 00:10:41,200 --> 00:10:46,640 Speaker 1: am is going to be really great at building the 190 00:10:46,800 --> 00:10:50,920 Speaker 1: next habit, which is morning movement, because I've noticed if 191 00:10:50,960 --> 00:10:53,040 Speaker 1: I push it out, I just don't do it. So 192 00:10:53,440 --> 00:10:55,599 Speaker 1: I think that morning movement is something that should be 193 00:10:55,720 --> 00:10:58,440 Speaker 1: non negotiable for me. So that's something I learned from 194 00:10:58,480 --> 00:11:01,320 Speaker 1: an old PT years ago. They were like, give me 195 00:11:01,360 --> 00:11:03,680 Speaker 1: a list of non negotiables, and I think it's really 196 00:11:03,720 --> 00:11:05,920 Speaker 1: cool to look back at a list of non negotiables. 197 00:11:05,960 --> 00:11:08,199 Speaker 1: All come up with a list of non negotiables around 198 00:11:08,200 --> 00:11:10,560 Speaker 1: this new year time, because again you come back to 199 00:11:10,600 --> 00:11:13,000 Speaker 1: the value confidently clear what are going to mean my 200 00:11:13,040 --> 00:11:16,600 Speaker 1: non negotiables Nourishing my body, getting a good amount of sleep, 201 00:11:16,920 --> 00:11:19,760 Speaker 1: being around people that make me feel joy and happiness 202 00:11:19,760 --> 00:11:23,400 Speaker 1: and alive and believe in me and make me feel free. 203 00:11:24,120 --> 00:11:28,440 Speaker 1: And then also movement is going to be really important 204 00:11:28,480 --> 00:11:31,800 Speaker 1: for me, being in the ocean and feeling healthy and 205 00:11:31,800 --> 00:11:35,640 Speaker 1: feeling vital, things like saunas and icepars, all those things right, 206 00:11:36,280 --> 00:11:39,000 Speaker 1: So I can come up with this list of non negotiables, 207 00:11:39,080 --> 00:11:40,600 Speaker 1: and it could be like a list of things that 208 00:11:40,600 --> 00:11:42,520 Speaker 1: I want to get done in a week and It's 209 00:11:42,559 --> 00:11:46,920 Speaker 1: really interesting because in that list of non negotiables, I 210 00:11:47,040 --> 00:11:50,280 Speaker 1: also make space. I'm opening my planner now for play. 211 00:11:51,080 --> 00:11:56,800 Speaker 1: So I've got my list here January. I have got 212 00:11:57,960 --> 00:12:03,120 Speaker 1: a page where it's split up into four sections, Health podcasts, Work, 213 00:12:03,360 --> 00:12:07,120 Speaker 1: career dreams that's in one section together, and play, so 214 00:12:07,320 --> 00:12:11,079 Speaker 1: health pods will call it career dreams and Play. So 215 00:12:11,200 --> 00:12:14,440 Speaker 1: these are my goals for January. Health I've written here 216 00:12:14,559 --> 00:12:20,640 Speaker 1: pt Yog's pilates, hike, swim, farmers market, drink, spring water, 217 00:12:21,360 --> 00:12:24,280 Speaker 1: green juice, and daily movement. These are all things that 218 00:12:24,320 --> 00:12:27,080 Speaker 1: are totally doable throughout the month of January. And then 219 00:12:27,120 --> 00:12:29,840 Speaker 1: I've got my pods that come out each Monday. My 220 00:12:29,920 --> 00:12:32,760 Speaker 1: long form episodes much like this one, but usually I'm 221 00:12:32,840 --> 00:12:35,960 Speaker 1: interviewing someone and I've got the plan for the entire 222 00:12:36,000 --> 00:12:38,120 Speaker 1: month ahead of me. January is a longer month, so 223 00:12:38,120 --> 00:12:41,120 Speaker 1: it means that there's going to be five podcasts, long 224 00:12:41,120 --> 00:12:46,559 Speaker 1: form interviews coming out on Mondays, right, and then again 225 00:12:46,600 --> 00:12:48,880 Speaker 1: you've got your little hot, cool, little cute hot seats 226 00:12:48,920 --> 00:12:51,160 Speaker 1: with often those guests that come out on the Wednesday, 227 00:12:51,160 --> 00:12:54,640 Speaker 1: and then my diary slash book review will count reviews 228 00:12:54,679 --> 00:12:56,760 Speaker 1: will come out on the Friday, So I just have 229 00:12:56,840 --> 00:12:58,960 Speaker 1: my plan there for the pod, so I'm not getting 230 00:12:59,000 --> 00:13:01,520 Speaker 1: stressed with any kind of like last minute pod changes 231 00:13:01,600 --> 00:13:03,320 Speaker 1: or if there is a pod change, I know I've 232 00:13:03,360 --> 00:13:07,240 Speaker 1: got space for that. My health goals are very similar 233 00:13:07,240 --> 00:13:11,000 Speaker 1: to that list and non negotiables. My career dreams are 234 00:13:11,360 --> 00:13:14,960 Speaker 1: things that are all aligned with furthering my career as 235 00:13:15,000 --> 00:13:17,240 Speaker 1: an actor and voice actor. So I've got here new 236 00:13:17,480 --> 00:13:22,000 Speaker 1: USA voiceover real self tape book in more acting coaching 237 00:13:22,520 --> 00:13:26,680 Speaker 1: book in Melbourne, pod guests and that because the career 238 00:13:28,240 --> 00:13:30,280 Speaker 1: dream goals kind of like comes into that, I wouldn't 239 00:13:30,280 --> 00:13:33,040 Speaker 1: put booking guests in my pod section because the pod 240 00:13:33,080 --> 00:13:34,839 Speaker 1: section is planning the pods that are can come out 241 00:13:34,840 --> 00:13:37,160 Speaker 1: of January. I realize I must sound very controlling and 242 00:13:37,200 --> 00:13:40,199 Speaker 1: OCD right now, but I look I'm a controlling, complicated person. 243 00:13:40,240 --> 00:13:44,880 Speaker 1: I like that about myself. Update my casting profile profiles, 244 00:13:44,920 --> 00:13:48,679 Speaker 1: so that is essentially, as an actor in Australia and America, 245 00:13:49,120 --> 00:13:52,880 Speaker 1: you have different online casting profiles that you or your 246 00:13:52,920 --> 00:13:56,720 Speaker 1: manager can submit you for auditions for. So these again 247 00:13:56,760 --> 00:13:59,400 Speaker 1: are all achievable goals. Nothing is too out of the ordinary. 248 00:13:59,600 --> 00:14:01,160 Speaker 1: Then I come to the most what I think is 249 00:14:01,160 --> 00:14:03,160 Speaker 1: one of the most important parts, and that is my 250 00:14:03,280 --> 00:14:07,160 Speaker 1: play section. So these are things that won't necessarily further 251 00:14:07,240 --> 00:14:11,880 Speaker 1: my career or make me more money or even link 252 00:14:11,920 --> 00:14:14,240 Speaker 1: up to my health goals that much, although they probably 253 00:14:14,240 --> 00:14:16,640 Speaker 1: link up to my mental health goals because they're creating 254 00:14:16,720 --> 00:14:20,080 Speaker 1: space for me to release, relieve the pressure, and to 255 00:14:20,680 --> 00:14:26,840 Speaker 1: do things that are fun, movie day swims, visit mum's farm, read, 256 00:14:27,120 --> 00:14:31,520 Speaker 1: and then I've written I've written here my three goals, 257 00:14:31,640 --> 00:14:35,640 Speaker 1: which is self confidence, no guilt, and clear confidence, just 258 00:14:35,680 --> 00:14:38,080 Speaker 1: to remind me hang on, always come back to these 259 00:14:38,080 --> 00:14:40,640 Speaker 1: things that make you feel confident and clear and really good. 260 00:14:41,600 --> 00:14:43,440 Speaker 1: So that's what I've done. I've kind of got in 261 00:14:43,520 --> 00:14:46,320 Speaker 1: my diary literally almost an a four page and it's 262 00:14:46,280 --> 00:14:51,120 Speaker 1: splin to four health pods, career, dreams, and play and 263 00:14:51,160 --> 00:14:54,600 Speaker 1: it's just to hold me accountable to what I want 264 00:14:54,640 --> 00:14:57,440 Speaker 1: to achieve. And those goals are now set on a 265 00:14:57,480 --> 00:14:59,960 Speaker 1: monthly goal. It's like I haven't done my massive goal 266 00:15:00,160 --> 00:15:01,960 Speaker 1: for the year. I'll be doing that tomorrow on the 267 00:15:01,960 --> 00:15:04,400 Speaker 1: first to January. I like to do my goals for 268 00:15:04,440 --> 00:15:08,080 Speaker 1: each month of a twelve year space, a twelve month 269 00:15:08,160 --> 00:15:11,440 Speaker 1: sorry space, and then break that down into monthly more 270 00:15:11,480 --> 00:15:17,360 Speaker 1: digestible goals because if goals feel too unattainable or too 271 00:15:17,520 --> 00:15:20,440 Speaker 1: out of reach or too far away, we kind of 272 00:15:20,480 --> 00:15:23,400 Speaker 1: go how am I going to achieve that? Like, there 273 00:15:23,400 --> 00:15:24,720 Speaker 1: are so many things that need to line up for 274 00:15:24,760 --> 00:15:26,480 Speaker 1: me to get to that moment where I'm standing on 275 00:15:26,520 --> 00:15:30,880 Speaker 1: the Emmy, you know, at the Emmy's winning an award. Right, So, 276 00:15:31,840 --> 00:15:34,320 Speaker 1: although that is a big goal, like maybe a two 277 00:15:34,480 --> 00:15:37,240 Speaker 1: or five year goal, I then bring it back to none, 278 00:15:37,280 --> 00:15:39,400 Speaker 1: hang on, what are my goals for this year? And 279 00:15:40,400 --> 00:15:43,200 Speaker 1: then I break the year down into months so that 280 00:15:43,360 --> 00:15:47,360 Speaker 1: I can kind of give myself checkpoints that I can 281 00:15:47,560 --> 00:15:50,920 Speaker 1: achieve throughout the year. And it means that I can 282 00:15:50,960 --> 00:15:56,640 Speaker 1: progress and track my success essentially or also my failure 283 00:15:56,680 --> 00:15:58,920 Speaker 1: and what's not working? What do I need to work 284 00:15:58,920 --> 00:16:02,640 Speaker 1: on or skill up on, or home or get somebody 285 00:16:02,680 --> 00:16:07,360 Speaker 1: that I can outsource this information from and be like, Okay, 286 00:16:07,600 --> 00:16:12,960 Speaker 1: I'm clearly you know, like wavering here, or I've got 287 00:16:13,280 --> 00:16:16,680 Speaker 1: I'm procrastinating around this one thing. Why am I procrastinating 288 00:16:16,680 --> 00:16:21,240 Speaker 1: around it? So the other thing is around like getting 289 00:16:21,240 --> 00:16:24,840 Speaker 1: clear on your goals and values. It's a really good 290 00:16:24,880 --> 00:16:29,280 Speaker 1: barometer for friends and for people that you have around you. 291 00:16:29,840 --> 00:16:31,840 Speaker 1: So for me, you can see my goals are really 292 00:16:31,840 --> 00:16:34,880 Speaker 1: clear around health and sure, like I said, I love 293 00:16:35,080 --> 00:16:39,120 Speaker 1: gin martini dry with a twist of lemon, but that's 294 00:16:39,240 --> 00:16:41,880 Speaker 1: not something that I want to indulge in week in, 295 00:16:41,960 --> 00:16:44,520 Speaker 1: week out. That's something that I might want to have 296 00:16:45,080 --> 00:16:47,000 Speaker 1: once in a blue moon with mad if we go 297 00:16:47,040 --> 00:16:49,880 Speaker 1: on a date, or if I'm catch up with a 298 00:16:49,880 --> 00:16:52,400 Speaker 1: mate who's in town, or if I'm in town visiting 299 00:16:52,400 --> 00:16:55,400 Speaker 1: a mate. It's just not an everyday thing and it's 300 00:16:55,440 --> 00:16:57,880 Speaker 1: not something that I would even like to do once 301 00:16:57,920 --> 00:16:59,960 Speaker 1: a week. It's something that i'd probably see myself doing 302 00:17:00,080 --> 00:17:04,760 Speaker 1: couple of times a month. So for me, that's a 303 00:17:04,800 --> 00:17:08,120 Speaker 1: really health is a really strong value that I come 304 00:17:08,200 --> 00:17:10,639 Speaker 1: back to that goal of wanting to feel clear and 305 00:17:10,680 --> 00:17:15,639 Speaker 1: confident that it means that I'm going to choose instead 306 00:17:15,640 --> 00:17:17,639 Speaker 1: of catch out with mates for drinks, I'm probably going 307 00:17:17,720 --> 00:17:20,240 Speaker 1: to lean into meeting them for a beach walk or 308 00:17:20,680 --> 00:17:23,879 Speaker 1: going to a movie date with them and doing things 309 00:17:23,960 --> 00:17:26,080 Speaker 1: that are going to bring me closer to my goals 310 00:17:26,200 --> 00:17:28,880 Speaker 1: as opposed to pulling me further away from them. Does 311 00:17:28,920 --> 00:17:31,919 Speaker 1: that sound good? And I hope this is really helpful. 312 00:17:32,119 --> 00:17:36,400 Speaker 1: I mean for me personally, I just know that if 313 00:17:36,440 --> 00:17:39,480 Speaker 1: I have a clear plan and I've taken the time 314 00:17:39,560 --> 00:17:43,800 Speaker 1: to build a list and a little like regimen. It 315 00:17:43,880 --> 00:17:45,560 Speaker 1: might be the wrong word, but you know what I mean, 316 00:17:45,640 --> 00:17:50,040 Speaker 1: like a bit of a plan, I feel mentally calmer. Now. 317 00:17:50,200 --> 00:17:54,760 Speaker 1: We also make around thirty five thousand decisions a day 318 00:17:54,920 --> 00:17:57,520 Speaker 1: or you know, like so it's down to if you 319 00:17:57,760 --> 00:17:59,960 Speaker 1: have your breaky with almor milk, or you decide to 320 00:18:00,080 --> 00:18:05,479 Speaker 1: intimate and fast or midday right and willpower, which again 321 00:18:06,040 --> 00:18:07,840 Speaker 1: doctor Gina Cleo is going to talk all about this 322 00:18:08,080 --> 00:18:13,600 Speaker 1: EP comes out in two weeks. It it's really good 323 00:18:13,600 --> 00:18:15,080 Speaker 1: in the morning if you think about you get up 324 00:18:15,080 --> 00:18:17,320 Speaker 1: your movie, you have your coffee. You're like pill Bill, Bill, 325 00:18:17,440 --> 00:18:19,600 Speaker 1: I can do everything I can. I can achieve, you know. 326 00:18:19,680 --> 00:18:22,040 Speaker 1: And that's what I call it my rocky moment right 327 00:18:22,080 --> 00:18:25,000 Speaker 1: where I'm like, yes, I can totally do this. I 328 00:18:25,160 --> 00:18:28,640 Speaker 1: no dream is unattainable, YadA, YadA, YadA. By three o'clock, 329 00:18:28,720 --> 00:18:33,920 Speaker 1: I'm like mah, self confidence wanes, my procrastination seeps in. 330 00:18:34,640 --> 00:18:37,960 Speaker 1: I am less clear and definitely less confident as well. 331 00:18:38,600 --> 00:18:41,320 Speaker 1: And so if I'm going to rely solely on willpower, 332 00:18:41,320 --> 00:18:43,240 Speaker 1: there's a chance that I won't stick to my goals 333 00:18:43,440 --> 00:18:47,000 Speaker 1: and these habits that I want to build. So that's 334 00:18:47,040 --> 00:18:50,880 Speaker 1: why I think, like, get really clear around and sit 335 00:18:50,920 --> 00:18:53,720 Speaker 1: with yourself if it's today, the next day, whatever, Like 336 00:18:53,840 --> 00:18:56,040 Speaker 1: get some Butcher's paper, sit with yourself and be like, 337 00:18:56,080 --> 00:18:58,359 Speaker 1: all right, where do I want to be in six months? 338 00:18:58,760 --> 00:19:01,639 Speaker 1: What is the value that are really important to me? 339 00:19:01,840 --> 00:19:06,160 Speaker 1: Just pick one all three max and then work backwards 340 00:19:06,160 --> 00:19:08,040 Speaker 1: and you can do, like like I said, at twelve 341 00:19:08,240 --> 00:19:12,480 Speaker 1: six months down two monthly goals and then weekly goals 342 00:19:12,520 --> 00:19:14,840 Speaker 1: are great too, because that can keep you on top 343 00:19:14,840 --> 00:19:17,960 Speaker 1: of all your work stuff and your commitments and you know, 344 00:19:18,359 --> 00:19:22,200 Speaker 1: things like when mortgage repayments are due and things like that. 345 00:19:22,720 --> 00:19:26,879 Speaker 1: But I think that like relying on willpower solowly is 346 00:19:26,960 --> 00:19:29,600 Speaker 1: probably going to lead us down the wrong garden path. 347 00:19:29,720 --> 00:19:32,320 Speaker 1: And if we do get goals that way, they're potentially 348 00:19:32,359 --> 00:19:35,720 Speaker 1: short term because what we need to do is create 349 00:19:35,840 --> 00:19:39,120 Speaker 1: these specific habits that get us to where we want 350 00:19:39,119 --> 00:19:42,679 Speaker 1: to go. Right. I hope this is I hope this 351 00:19:42,720 --> 00:19:45,920 Speaker 1: is really helpful. But again episode two Weeks of Genius, 352 00:19:45,960 --> 00:19:49,800 Speaker 1: you'll talk about the myth of willpower, and you will 353 00:19:50,119 --> 00:19:56,000 Speaker 1: it'll blow your mind. Micro habits these are call these 354 00:19:56,040 --> 00:19:59,000 Speaker 1: are when you kind of make little habits that are 355 00:19:59,040 --> 00:20:01,560 Speaker 1: super easy to do, but it's like you did it. 356 00:20:01,600 --> 00:20:04,320 Speaker 1: Like so, for example, brushing your teeth pretty easy micro habit. 357 00:20:04,720 --> 00:20:07,959 Speaker 1: If you like Matt right, and you don't lost as 358 00:20:08,040 --> 00:20:10,399 Speaker 1: much as you should, and you're like me and I 359 00:20:10,520 --> 00:20:12,800 Speaker 1: don't go to bed without flossing and brushing my teeth. 360 00:20:12,920 --> 00:20:16,520 Speaker 1: I've attached two kind of like micro habits together. So 361 00:20:16,680 --> 00:20:18,280 Speaker 1: I know I'm going to floss before I brush my 362 00:20:18,280 --> 00:20:20,280 Speaker 1: teeth every night before I go to bed. That's just 363 00:20:20,320 --> 00:20:23,560 Speaker 1: what I'm going to do. That's kind of like what 364 00:20:23,560 --> 00:20:26,840 Speaker 1: I've done is I've attached a little simple habit to that, 365 00:20:27,160 --> 00:20:30,720 Speaker 1: to that brushing of the teeth. It's certainly happened in 366 00:20:30,760 --> 00:20:33,199 Speaker 1: the last five years or so since I've been so 367 00:20:33,320 --> 00:20:36,320 Speaker 1: regular with like my dental hygiene and my hygienis. I 368 00:20:36,359 --> 00:20:39,520 Speaker 1: see once every you know, six months, right, So I'm 369 00:20:39,560 --> 00:20:42,400 Speaker 1: really onto my dental health. It's just a nerdy thing 370 00:20:42,440 --> 00:20:46,840 Speaker 1: about me. Another cool thing that I've started to do 371 00:20:47,080 --> 00:20:49,919 Speaker 1: is I tongue scrape in the morning. It's a traditional 372 00:20:50,000 --> 00:20:53,960 Speaker 1: Indian medicine practice, I guess you would call it. It 373 00:20:54,040 --> 00:20:55,919 Speaker 1: is literally like I think it's a piece of copper 374 00:20:55,960 --> 00:20:58,600 Speaker 1: and I scrape my tongue of the morning. There's a 375 00:20:58,680 --> 00:21:01,560 Speaker 1: rule around tongue scraping, though, you have to do it 376 00:21:01,600 --> 00:21:05,560 Speaker 1: within three minutes of waking up. And once I learned 377 00:21:05,640 --> 00:21:08,199 Speaker 1: that from Dylan Smith, who I've actually had on this 378 00:21:08,280 --> 00:21:11,080 Speaker 1: podcast as well, who taught me all about aubadic medicine 379 00:21:11,080 --> 00:21:12,600 Speaker 1: on the pod. He was like, you got to do 380 00:21:12,640 --> 00:21:15,959 Speaker 1: it within three minutes a rising. It's this really easy 381 00:21:16,119 --> 00:21:19,199 Speaker 1: micro habit that actually gives me two habits. So as 382 00:21:19,240 --> 00:21:21,520 Speaker 1: soon as my alarm goes off at five fifty am, 383 00:21:22,000 --> 00:21:25,160 Speaker 1: I wake up and I'm like, shivers, I've quickly got 384 00:21:25,160 --> 00:21:28,200 Speaker 1: to scrape my tongue. Otherwise I'm going to start absorbing 385 00:21:28,640 --> 00:21:31,119 Speaker 1: whatever I need to scrape off from the night before, 386 00:21:31,280 --> 00:21:34,720 Speaker 1: right or the night's sleep, should I say. And so 387 00:21:35,280 --> 00:21:37,959 Speaker 1: as a result of getting up and scraping my tongue, 388 00:21:38,000 --> 00:21:41,520 Speaker 1: I skip an old habit, which was scrolling my phone, 389 00:21:42,000 --> 00:21:45,320 Speaker 1: checking Instagram, checking TikTok, all that kind of thing. So 390 00:21:45,359 --> 00:21:47,240 Speaker 1: I miss all of that because I know I've only 391 00:21:47,240 --> 00:21:50,880 Speaker 1: got a three minute window to get to scraping my tongue, 392 00:21:50,880 --> 00:21:52,959 Speaker 1: which means getting up and being in the bathroom, and 393 00:21:53,000 --> 00:21:55,280 Speaker 1: by then I'm like, quick, chuck my yoga gear on 394 00:21:55,480 --> 00:21:57,920 Speaker 1: and out the door I go. If for some reason 395 00:21:57,960 --> 00:21:59,960 Speaker 1: I wake up early, I also put on a kettle 396 00:22:00,080 --> 00:22:04,120 Speaker 1: and I sip on some hot water. But see how 397 00:22:04,160 --> 00:22:06,959 Speaker 1: you can kind of like stack these really small, simple, 398 00:22:07,320 --> 00:22:11,760 Speaker 1: easy habits and they're all in alignment with my core 399 00:22:11,880 --> 00:22:17,560 Speaker 1: values right, confidently, clear and healthy. Right. And so I 400 00:22:17,800 --> 00:22:23,520 Speaker 1: just think this idea of like setting habits that get 401 00:22:23,600 --> 00:22:27,000 Speaker 1: you to where your goals are quicker is a really 402 00:22:27,080 --> 00:22:29,560 Speaker 1: nice way of starting the year. I think it's a 403 00:22:29,600 --> 00:22:33,880 Speaker 1: really exciting way of coming into twenty twenty four. And 404 00:22:34,920 --> 00:22:38,679 Speaker 1: some people like to do this digitally totally fine, Like 405 00:22:39,000 --> 00:22:41,040 Speaker 1: you don't need to go out and buy yourself a 406 00:22:41,080 --> 00:22:46,600 Speaker 1: milligram or a moleskin beautiful journal or diary and you know, 407 00:22:46,680 --> 00:22:48,480 Speaker 1: put pen to paper if you don't want to. I 408 00:22:48,600 --> 00:22:51,159 Speaker 1: just like doing that. I just know that. Like I 409 00:22:51,480 --> 00:22:53,879 Speaker 1: like to make a list and ticket off. That is 410 00:22:53,920 --> 00:22:58,280 Speaker 1: the other thing that I learned. The brain responds so 411 00:22:58,840 --> 00:23:02,080 Speaker 1: well to ticking things off. Like my friend Chad, who's 412 00:23:02,080 --> 00:23:04,719 Speaker 1: a naturopath, he said to me one day, actually I 413 00:23:04,720 --> 00:23:07,280 Speaker 1: showed him one of my one of my It wasn't 414 00:23:07,320 --> 00:23:09,439 Speaker 1: a diary. It was more of a journal, but not 415 00:23:09,480 --> 00:23:12,240 Speaker 1: a journal like a goal book, I would say, but 416 00:23:12,359 --> 00:23:15,280 Speaker 1: it wasn't specifically dated. It was just like things I 417 00:23:15,280 --> 00:23:18,080 Speaker 1: wanted to agieve in my life. And one day we 418 00:23:18,080 --> 00:23:21,560 Speaker 1: were sitting down, we were just sitting in the back. 419 00:23:21,960 --> 00:23:24,440 Speaker 1: We both worked at the same health food store in Melbourne, 420 00:23:25,280 --> 00:23:27,080 Speaker 1: and we walked out the back to the clinic rooms 421 00:23:27,080 --> 00:23:28,800 Speaker 1: and just had a little chitchat. I think I'd gone 422 00:23:28,800 --> 00:23:31,840 Speaker 1: through a really rough breakup about a month before, so 423 00:23:31,920 --> 00:23:34,000 Speaker 1: he was kind of just checking in with me quite 424 00:23:34,040 --> 00:23:35,679 Speaker 1: a lot. And he's got one of the coolest brains 425 00:23:35,680 --> 00:23:38,120 Speaker 1: in the world. And I just looked down at my bag. 426 00:23:38,200 --> 00:23:40,639 Speaker 1: I was like, hey. He goes, yeah, do you want 427 00:23:40,680 --> 00:23:43,240 Speaker 1: to see my goal book? And he goes, what do 428 00:23:43,280 --> 00:23:46,400 Speaker 1: you want to see my goal book? And he's like yeah, 429 00:23:46,440 --> 00:23:49,480 Speaker 1: And anyway, he opens up it Scott like magazine clippings. 430 00:23:49,560 --> 00:23:53,000 Speaker 1: It's got goals, it's got like drawings. I draw a lot. 431 00:23:53,800 --> 00:23:57,000 Speaker 1: And he was like, oh my god. And I go 432 00:23:57,160 --> 00:24:00,440 Speaker 1: what And he goes, this is why you're so sick sucessful, 433 00:24:00,480 --> 00:24:02,240 Speaker 1: And I said, what do you mean. He goes, in 434 00:24:02,280 --> 00:24:06,199 Speaker 1: your spare time, you are actively manifesting and focusing on 435 00:24:06,240 --> 00:24:10,199 Speaker 1: what you want to achieve, and so I think like 436 00:24:10,480 --> 00:24:15,800 Speaker 1: having a physical book, whether it be for like goals, habits, values, 437 00:24:16,280 --> 00:24:19,400 Speaker 1: what you want to achieve this year is a great idea. 438 00:24:19,600 --> 00:24:22,280 Speaker 1: I don't know the science behind it, but I'm telling 439 00:24:22,320 --> 00:24:27,320 Speaker 1: you it does something. I've had goalbooks since I was twenty, 440 00:24:27,760 --> 00:24:31,040 Speaker 1: maybe even younger, and I remember because I get Mum 441 00:24:31,080 --> 00:24:33,040 Speaker 1: to look after them. Sometimes I've looked back at my 442 00:24:33,119 --> 00:24:36,040 Speaker 1: old ones and I remember looking back at one before 443 00:24:36,080 --> 00:24:40,040 Speaker 1: I had any kind of nutrition career in media, and 444 00:24:40,119 --> 00:24:42,639 Speaker 1: I remember I had ticked off every goal on that 445 00:24:42,800 --> 00:24:47,199 Speaker 1: list except living in a treehouse and accept going on 446 00:24:47,240 --> 00:24:49,920 Speaker 1: Alan or Oprah. That was everything else I had done, 447 00:24:50,000 --> 00:24:53,080 Speaker 1: Like I had bought books out, I'd worked in Australian TV, 448 00:24:53,400 --> 00:24:56,040 Speaker 1: I'd gone on American TV, like I'd done everything that 449 00:24:56,080 --> 00:24:58,600 Speaker 1: I wanted to do. And so there's something to it. 450 00:24:58,640 --> 00:25:01,600 Speaker 1: Call it spiritual, call it well, call it whatever you want, 451 00:25:01,640 --> 00:25:05,120 Speaker 1: but there is something to it. And also, this friend 452 00:25:05,200 --> 00:25:08,040 Speaker 1: Jad taught me because he was seeing all these lists 453 00:25:08,040 --> 00:25:10,080 Speaker 1: I was making, because the goal book was one thing, 454 00:25:10,080 --> 00:25:11,720 Speaker 1: but he saw my Dara, you know, like all this 455 00:25:11,800 --> 00:25:12,920 Speaker 1: kind of stuff where I was like, oh, this is 456 00:25:12,920 --> 00:25:15,399 Speaker 1: what I've got to achieve tomorrow, and he said, do 457 00:25:15,440 --> 00:25:18,760 Speaker 1: you know? And this is coming from him, So it's 458 00:25:18,800 --> 00:25:20,760 Speaker 1: not my fact, I wish it was. He said, do 459 00:25:20,800 --> 00:25:25,320 Speaker 1: you know that the brain responds with more of a dope. 460 00:25:25,400 --> 00:25:30,240 Speaker 1: Meine hit. So dope means that reward drive pathway when 461 00:25:30,280 --> 00:25:32,080 Speaker 1: you make a little list. So you know how you 462 00:25:32,119 --> 00:25:33,960 Speaker 1: do little lists of stuff and you either cross it 463 00:25:34,000 --> 00:25:36,679 Speaker 1: out or tick it off. Usually he goes draw a 464 00:25:36,800 --> 00:25:39,680 Speaker 1: box for each little thing on your list, and he said, 465 00:25:39,680 --> 00:25:43,320 Speaker 1: and then color that box in, and the brain gets 466 00:25:43,400 --> 00:25:46,919 Speaker 1: a better reward response if you're coloring in a box 467 00:25:47,080 --> 00:25:49,920 Speaker 1: after you've achieved something, as opposed to crossing something out 468 00:25:50,040 --> 00:25:52,680 Speaker 1: or ticking it off a list. So since that moment, 469 00:25:52,680 --> 00:25:55,480 Speaker 1: which would have probably been seven years ago, now that 470 00:25:55,640 --> 00:25:57,600 Speaker 1: is how I do all of my lists. They are 471 00:25:57,640 --> 00:26:00,480 Speaker 1: all done with little instead of bullet points, a little 472 00:26:00,520 --> 00:26:03,440 Speaker 1: box next to each thing. Like say it was, say 473 00:26:03,480 --> 00:26:06,639 Speaker 1: my list to today was the record the twenty twenty 474 00:26:06,640 --> 00:26:09,560 Speaker 1: four pod, go for a swim in the beach, get 475 00:26:09,600 --> 00:26:15,199 Speaker 1: to pilates, read goal set right, So that were my 476 00:26:15,240 --> 00:26:19,359 Speaker 1: goals for today. Going through and coloring them in with 477 00:26:19,359 --> 00:26:23,080 Speaker 1: a highlighter, a redpen whatever, like a different color to 478 00:26:23,119 --> 00:26:25,240 Speaker 1: the color that you wrote the list in. I'm pretty 479 00:26:25,280 --> 00:26:28,119 Speaker 1: sure was an important factor as well, it gives you 480 00:26:28,359 --> 00:26:32,840 Speaker 1: a literal dopamine here. How cool is that? So I'm 481 00:26:32,960 --> 00:26:37,560 Speaker 1: all for lists. I'm all for like tracking your success 482 00:26:37,760 --> 00:26:41,480 Speaker 1: and tracking your wins. And you'll notice where the holes 483 00:26:41,520 --> 00:26:44,320 Speaker 1: are because the same goals that you don't achieve, say 484 00:26:44,320 --> 00:26:47,480 Speaker 1: in January, they're going to move to the February list 485 00:26:47,560 --> 00:26:52,960 Speaker 1: if you haven't achieved them. Not that like say you're like, okay, oh, 486 00:26:53,040 --> 00:26:56,360 Speaker 1: my January list is like yoga, pilarates, you know, hiking, 487 00:26:56,480 --> 00:26:58,920 Speaker 1: swim at the beach, right, So they're all achievable goals. 488 00:26:59,240 --> 00:27:02,040 Speaker 1: But I'm talking about like career goals and dream goals. 489 00:27:02,080 --> 00:27:04,800 Speaker 1: And so say, for example, those you know how I 490 00:27:04,920 --> 00:27:07,840 Speaker 1: read you my Career Ones, which was a new USA 491 00:27:07,920 --> 00:27:11,440 Speaker 1: Voice over Real self tape book, acting coaching book, Melbourne 492 00:27:11,440 --> 00:27:15,359 Speaker 1: Podcast Update casting profiles, and there's a guest that I 493 00:27:15,359 --> 00:27:16,720 Speaker 1: won't say yet that I really want to book on 494 00:27:16,760 --> 00:27:20,200 Speaker 1: the podcast. Now, if I don't achieve those things, they'll 495 00:27:20,200 --> 00:27:25,280 Speaker 1: have to move to my February. February career and dream list. 496 00:27:25,560 --> 00:27:29,800 Speaker 1: Now those things should be chicked off and changed next, 497 00:27:31,000 --> 00:27:34,280 Speaker 1: like at the next month, right, because they're specific things 498 00:27:34,320 --> 00:27:36,960 Speaker 1: that are specific to January and to getting done in 499 00:27:37,000 --> 00:27:39,879 Speaker 1: a timely manner. The stuff that is more habitual, the 500 00:27:39,880 --> 00:27:41,960 Speaker 1: movement every day, the plart is that's all going to 501 00:27:41,960 --> 00:27:44,600 Speaker 1: shift across. But it needs to be getting ticked off 502 00:27:44,760 --> 00:27:48,720 Speaker 1: from now essentially so that that habit becomes a habit 503 00:27:48,760 --> 00:27:53,080 Speaker 1: and sticks making habitual right, But those goals that are 504 00:27:53,359 --> 00:27:56,119 Speaker 1: specific goals. So this is different habits to what I 505 00:27:56,160 --> 00:28:00,280 Speaker 1: want to get done in the month. If it gets 506 00:28:00,280 --> 00:28:02,520 Speaker 1: to February and I'm running the same thing, make a 507 00:28:02,560 --> 00:28:05,680 Speaker 1: new voice reel, make a new self tape, and I'm like, shit, 508 00:28:05,720 --> 00:28:08,480 Speaker 1: I didn't do those things in January. Something's not right. Yeah, 509 00:28:08,520 --> 00:28:11,960 Speaker 1: there's a hole there. Something's not going right for me. 510 00:28:12,320 --> 00:28:15,960 Speaker 1: So I need to figure out what changes I need 511 00:28:16,000 --> 00:28:18,760 Speaker 1: to make, potentially what habits I need to tweak or 512 00:28:18,840 --> 00:28:22,399 Speaker 1: incorporate that I haven't been incorporating to make these things happen, 513 00:28:23,080 --> 00:28:24,840 Speaker 1: because there could be just something like I'm doing my 514 00:28:24,880 --> 00:28:26,719 Speaker 1: work too late in the RVO. I should be doing 515 00:28:26,720 --> 00:28:28,840 Speaker 1: it in the morning when my brain is fresher. Whatever 516 00:28:28,880 --> 00:28:31,720 Speaker 1: it is. So that's why I love lists. They hold 517 00:28:31,800 --> 00:28:34,560 Speaker 1: us accountable. They give us a little spike of a 518 00:28:34,640 --> 00:28:38,320 Speaker 1: reward pathway when we achieve things, and it's a really 519 00:28:38,400 --> 00:28:43,240 Speaker 1: nice way to simply track our success. And I just think, 520 00:28:44,360 --> 00:28:47,840 Speaker 1: you know, there's been a couple of clunky years with 521 00:28:48,240 --> 00:28:51,000 Speaker 1: so much stuff going on, you know, and not being 522 00:28:51,000 --> 00:28:53,320 Speaker 1: able to travel for a few years, and things feeling 523 00:28:53,360 --> 00:28:57,840 Speaker 1: like they've been on hold, and in different industries as well, 524 00:28:57,880 --> 00:28:59,760 Speaker 1: Like you would know that there was a huge writers 525 00:28:59,760 --> 00:29:02,440 Speaker 1: in our to strike last year, and so it feels 526 00:29:02,440 --> 00:29:04,520 Speaker 1: like dreams are kind of on hold. And I'm like, well, 527 00:29:04,920 --> 00:29:10,240 Speaker 1: what is in our control? And it is essentially what 528 00:29:10,280 --> 00:29:13,120 Speaker 1: we do every day, and that the habits that we build. 529 00:29:13,160 --> 00:29:16,640 Speaker 1: So let's let's do that. Go out, get yourself some 530 00:29:16,680 --> 00:29:18,880 Speaker 1: butcher paper today. Yeah, you can do it all digitally, 531 00:29:18,960 --> 00:29:21,200 Speaker 1: no sweat, but maybe just get a little bit of 532 00:29:21,200 --> 00:29:24,040 Speaker 1: butcher paper and or just some A four paper. Steal 533 00:29:24,040 --> 00:29:27,320 Speaker 1: it from your parents' printer or something like that, or 534 00:29:27,480 --> 00:29:30,080 Speaker 1: ask a mate to give you something more. Just duck 535 00:29:30,120 --> 00:29:32,640 Speaker 1: down to Woolies Coals or a news agency and just 536 00:29:32,680 --> 00:29:37,120 Speaker 1: buy like one of those eighty nine cents Ruled or 537 00:29:37,160 --> 00:29:45,280 Speaker 1: Not Ruled exercise books. How cool. I just think that's awesome. Also, 538 00:29:45,400 --> 00:29:50,920 Speaker 1: one thing that Gina did d D bunk for me 539 00:29:51,560 --> 00:29:54,040 Speaker 1: was that it's twenty one days to make or break 540 00:29:54,080 --> 00:29:57,440 Speaker 1: a habit. So say guests to jan one and you're like, right, 541 00:29:57,640 --> 00:30:00,040 Speaker 1: i am cutting booze twenty one days and I'm and 542 00:30:00,120 --> 00:30:04,000 Speaker 1: to totally reset my habit or sugar or chocolate or 543 00:30:04,040 --> 00:30:09,760 Speaker 1: whatever it is. Ridioh, get ready for this. It doesn't 544 00:30:09,840 --> 00:30:12,600 Speaker 1: take twenty one days to make or break a habit. 545 00:30:13,480 --> 00:30:17,480 Speaker 1: In fact, it takes anywhere from eighteen to two hundred 546 00:30:17,520 --> 00:30:19,880 Speaker 1: and fifty four days, which is more than eight months. 547 00:30:20,360 --> 00:30:24,280 Speaker 1: So the average is sixty six days. So let that 548 00:30:24,320 --> 00:30:30,240 Speaker 1: twenty one day thing go and just focus on being consistent, 549 00:30:31,040 --> 00:30:34,840 Speaker 1: keeping a list to hold yourself accountable. Do the habits, 550 00:30:35,000 --> 00:30:39,240 Speaker 1: and there live a lifestyle that aligns with your goals, 551 00:30:39,360 --> 00:30:41,880 Speaker 1: because if they don't line up, you're not going to 552 00:30:42,080 --> 00:30:47,160 Speaker 1: have the want to keep doing it, So keep them. 553 00:30:47,440 --> 00:30:51,440 Speaker 1: So raise a clear your goals, your purpose, make sure 554 00:30:51,480 --> 00:30:55,040 Speaker 1: it's all linked. And even if it's like a career 555 00:30:55,080 --> 00:30:59,360 Speaker 1: goal like get promoted by the end of the year 556 00:30:59,440 --> 00:31:01,160 Speaker 1: or something like that, you're going to want to feel clear. 557 00:31:01,200 --> 00:31:02,760 Speaker 1: You're going to want to feel confident, You're going to 558 00:31:02,760 --> 00:31:06,880 Speaker 1: want to feel sharp. What habits can you build that 559 00:31:07,040 --> 00:31:11,040 Speaker 1: will support you in achieving those goals? So there you go, 560 00:31:11,400 --> 00:31:15,760 Speaker 1: Happy New Year. This is my little goal setting episode. 561 00:31:15,800 --> 00:31:18,200 Speaker 1: For you, just from stuff I've learned, from joying great 562 00:31:18,240 --> 00:31:21,760 Speaker 1: podcasts and having friends that have brilliant brains, and from 563 00:31:21,880 --> 00:31:25,040 Speaker 1: starting to work with a planner myself. I hope you 564 00:31:25,080 --> 00:31:28,600 Speaker 1: have a wonderful New Year's Day, and I hope you 565 00:31:28,720 --> 00:31:31,080 Speaker 1: ring in the new year well, and I hope you 566 00:31:31,120 --> 00:31:32,880 Speaker 1: make some time for this. I hope you make some 567 00:31:33,000 --> 00:31:36,280 Speaker 1: time to set some goals and get really clear on 568 00:31:36,360 --> 00:31:42,400 Speaker 1: what's important for you this year, and understanding that it's 569 00:31:42,440 --> 00:31:44,760 Speaker 1: probably not going to be easy. It's probably going to 570 00:31:44,800 --> 00:31:49,120 Speaker 1: take a bit of discipline and setting some boundaries in 571 00:31:49,160 --> 00:31:52,920 Speaker 1: place so that you're not jeopardizing your goals to keep 572 00:31:52,960 --> 00:31:56,720 Speaker 1: other people happy potentially or you know, like do and 573 00:31:56,880 --> 00:31:59,640 Speaker 1: if you're not sure on your goals, like really work 574 00:31:59,680 --> 00:32:03,320 Speaker 1: on sets your heart on fire and what makes you 575 00:32:03,360 --> 00:32:06,920 Speaker 1: feel free and then like and they sound really broad 576 00:32:07,080 --> 00:32:09,240 Speaker 1: and then kind of bring it into like, oh, actually 577 00:32:09,240 --> 00:32:10,880 Speaker 1: I feel really good when I'm doing this thing. Actually, 578 00:32:10,920 --> 00:32:12,760 Speaker 1: this is one part of my work that I love. Okay, 579 00:32:12,800 --> 00:32:15,440 Speaker 1: this is where I want to go, like really mind 580 00:32:15,520 --> 00:32:18,200 Speaker 1: map it. And that's where I'm saying, get the butcher paper, 581 00:32:18,400 --> 00:32:21,040 Speaker 1: get the paper out of the printer and draw and 582 00:32:21,160 --> 00:32:24,200 Speaker 1: mind map and you know, I'll often like have a 583 00:32:24,200 --> 00:32:26,280 Speaker 1: goal in the middle, like draw it in a circle, 584 00:32:26,640 --> 00:32:29,880 Speaker 1: and then have spikes coming out from those goals of 585 00:32:29,920 --> 00:32:33,080 Speaker 1: like mini goals that are going to link up to 586 00:32:33,120 --> 00:32:36,160 Speaker 1: that main big goal and help feed the main big goal, 587 00:32:36,360 --> 00:32:38,600 Speaker 1: like like a little spark in your chest, you know 588 00:32:38,680 --> 00:32:42,320 Speaker 1: that passion in your chest, Like these other little goals 589 00:32:42,360 --> 00:32:46,520 Speaker 1: and habits are basically fanning that fanning that spark in 590 00:32:46,560 --> 00:32:50,080 Speaker 1: your chest until it becomes wildfire. There you have it. 591 00:32:50,240 --> 00:32:52,479 Speaker 1: That is my that is my hope for you. I 592 00:32:52,520 --> 00:32:56,320 Speaker 1: hope you chase that passion in your heart, and I 593 00:32:56,360 --> 00:32:59,840 Speaker 1: hope you honor it, and I hope you go after 594 00:32:59,880 --> 00:33:04,280 Speaker 1: it with no fear. Just go for it and even 595 00:33:04,280 --> 00:33:07,680 Speaker 1: if it is scary, go for it even harder. Right, Oh, gang, 596 00:33:08,280 --> 00:33:12,320 Speaker 1: let's let's make this here account. Let's make it a 597 00:33:12,360 --> 00:33:15,000 Speaker 1: good un I believe in you, all right. I nearly 598 00:33:15,000 --> 00:33:18,640 Speaker 1: said number stay like I was ending a Yogi class. 599 00:33:18,840 --> 00:33:21,520 Speaker 1: All right, gang, number stay, hooru go do that thing 600 00:33:21,560 --> 00:33:27,640 Speaker 1: you love and keep that spark going in your heart. Boy. 601 00:33:28,920 --> 00:33:34,560 Speaker 1: That's a wrap on another episode of Fearlessly Failing. As always, 602 00:33:34,720 --> 00:33:38,080 Speaker 1: thank you to our guests, and let's continue the conversation 603 00:33:38,240 --> 00:33:44,040 Speaker 1: on Instagram. I'm at Yamo Lullerberry. This potty my word 604 00:33:44,040 --> 00:33:48,800 Speaker 1: for podcast is available on all streaming platforms. I'd love 605 00:33:48,840 --> 00:33:51,880 Speaker 1: it if you could subscribe, rate and comment, and of 606 00:33:51,960 --> 00:33:53,520 Speaker 1: course spread the love.