Latest / Hurdle with Emily Abbate / 5-MINUTE FRIDAY: If You're Not Joy Spotting, You Should Be

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5-MINUTE FRIDAY: If You're Not Joy Spotting, You Should Be · Hurdle with Emily Abbate

• 0:16
  Speaker 1: Hello, what's going on everyone? Emily a body here.
• 0:21
  Speaker 2: You are listening to another episode of Five Minute Friday.
• 0:25
  Speaker 2: I am an excited girl. I'm an excited girl because
• 0:28
  Speaker 2: it is four weeks right now until the Sydney Marathon,
• 0:31
  Speaker 2: which we have been working toward for some time now.
• 0:36
  Speaker 2: The build has candidly gone much better than expected, and
• 0:40
  Speaker 2: I'm feeling really excited, not just for the marathon, but
• 0:43
  Speaker 2: also because I've never been to Australia. So if you're
• 0:45
  Speaker 2: watching this and you have tips for me listening to
• 0:48
  Speaker 2: this and you have tips for me, recommendations, restaurants, places
• 0:52
  Speaker 2: to go, etc. I'm going to be in Sydney and
• 0:55
  Speaker 2: Bondie and Bondai and Melbourne. Also saying that wrong, I'm
• 1:02
  Speaker 2: mostly gonna have a lot of island moment in Fiji,
• 1:04
  Speaker 2: which I'm looking forward to.
• 1:05
  Speaker 1: So yeah, lots to look forward to.
• 1:10
  Speaker 2: When I say that this marathon training build has been
• 1:13
  Speaker 2: better than anticipated, something that I've really worked on a
• 1:16
  Speaker 2: lot over the last few years, large in part because
• 1:19
  Speaker 2: of the data that comes from different wearables, is monitoring
• 1:22
  Speaker 2: my stress. So the body cannot decipher between physical stress
• 1:29
  Speaker 2: and emotional stress, and that has really been brought to
• 1:34
  Speaker 2: light for me via whoop orring Apple watch, looking at
• 1:40
  Speaker 2: the different levels and readouts that I see about my
• 1:44
  Speaker 2: daily stress. I over the last few years have also
• 1:48
  Speaker 2: really acknowledged and embraced the fact that I am a
• 1:52
  Speaker 2: sensitive person.
• 1:53
  Speaker 1: I'm a sensitive person.
• 1:54
  Speaker 2: I used to feel like when I was younger, this
• 1:57
  Speaker 2: is a weakness, but I feel hard and I now
• 2:02
  Speaker 2: am at a place where I truly believe that I
• 2:04
  Speaker 2: would much rather be someone that feels something really deeply
• 2:08
  Speaker 2: than pushing emotions to the side.
• 2:11
  Speaker 1: I digress.
• 2:12
  Speaker 2: So why I'm sharing that with you is that sometimes
• 2:15
  Speaker 2: when I am embracing my inner sensitive gangster I, it
• 2:24
  Speaker 2: impacts me a lot, and that I'll wake up in
• 2:26
  Speaker 2: the middle of the night and I'll be awake for
• 2:28
  Speaker 2: an hour until I finally the wheel stops spinning in
• 2:31
  Speaker 2: my head a little bit and I can then do
• 2:34
  Speaker 2: some breath work and finally drift back to sleep. And
• 2:37
  Speaker 2: last weekend I had an interaction that rubbed me the
• 2:42
  Speaker 2: wrong way on Saturday night, and I woke up in
• 2:45
  Speaker 2: the middle of the night. After that interaction, was able
• 2:49
  Speaker 2: to go back to sleep pretty quickly, and come Sunday morning,
• 2:52
  Speaker 2: when I got out of bed, I was committed I
• 2:57
  Speaker 2: was committed to recognizing that at any given moment, I
• 3:00
  Speaker 2: am the person that gets to respond to my thoughts,
• 3:04
  Speaker 2: that gets to respond to my feelings, and that I
• 3:07
  Speaker 2: really wanted to find joy on Sunday. And so what
• 3:12
  Speaker 2: I want to do this week for five Minute Friday
• 3:14
  Speaker 2: is share a little bit about what that looks like.
• 3:17
  Speaker 2: In case this is a journey, this is something that
• 3:20
  Speaker 2: you experience as well sometimes, So rather than allowing myself
• 3:25
  Speaker 2: to spiral, I am doing something lately that I call
• 3:32
  Speaker 2: and I'm sure that there's a technical term for this,
• 3:35
  Speaker 2: but it's joy spotting. So I am consciously looking around
• 3:39
  Speaker 2: me in even the smallest moments and asking myself, what
• 3:43
  Speaker 2: is it in my arena that can bring me joy?
• 3:47
  Speaker 2: And on Sunday I decided to action through a lot
• 3:51
  Speaker 2: of the things in my routine that I know make
• 3:54
  Speaker 2: me happy. So that meant as soon as I woke up,
• 3:57
  Speaker 2: I made my bed in a certain way that I
• 3:59
  Speaker 2: saw on Instagram somewhere. It's this new way that I've
• 4:04
  Speaker 2: been trying that makes me really happy. And I was
• 4:07
  Speaker 2: wearing pajamas that I really liked, and I walked into
• 4:11
  Speaker 2: my living room and I made an espresso that makes
• 4:14
  Speaker 2: me really happy.
• 4:15
  Speaker 1: And then I.
• 4:15
  Speaker 2: Opened a brand new journal, the starting fresh at any
• 4:20
  Speaker 2: given moment.
• 4:21
  Speaker 1: This is a metaphor for sure.
• 4:23
  Speaker 2: I mean, you literally have the opportunity to start fresh
• 4:26
  Speaker 2: at any moment. We don't need to wait for a
• 4:29
  Speaker 2: Monday morning, we don't need to wait for the turn
• 4:31
  Speaker 2: of a new year. But looking at a fresh page,
• 4:36
  Speaker 2: there is just something that's so chef's kiss about that.
• 4:40
  Speaker 2: And so I opened a brand new notebook to journal in.
• 4:43
  Speaker 2: I am a huge fan of the Baron Fig Confidant journals.
• 4:47
  Speaker 2: I love that they are their soft, soft cover journal
• 4:53
  Speaker 2: and it is a journal that when you open it
• 4:56
  Speaker 2: lays flat.
• 4:57
  Speaker 1: So big shout out to Baron Fig.
• 5:00
  Speaker 2: And I journaled, and then I went to go move
• 5:03
  Speaker 2: my body and I went to the gym, and then
• 5:05
  Speaker 2: after the gym, I took a nice extra walk around
• 5:08
  Speaker 2: the neighborhood and I got my favorite iced coffee, and
• 5:10
  Speaker 2: I walked by a restaurant that I absolutely love that
• 5:13
  Speaker 2: makes really good shak shuka, and I thought about stopping
• 5:16
  Speaker 2: to get the shack shchuka, but then I thought, you
• 5:18
  Speaker 2: know what actually brings me a lot of joy cooking,
• 5:20
  Speaker 2: So then I went to Trader Joe's and I got
• 5:23
  Speaker 2: all the ingredients and I made my own shock shuka
• 5:26
  Speaker 2: and it was absolutely delicious.
• 5:28
  Speaker 1: And then I got ready and.
• 5:31
  Speaker 2: I went to Fork Green Park and I sat there
• 5:36
  Speaker 2: and I read.
• 5:37
  Speaker 1: It was so delightful.
• 5:39
  Speaker 2: I read for a bit in the shade, and then
• 5:42
  Speaker 2: I went to the track because last weekend it was
• 5:45
  Speaker 2: the USA Championships for Track and Field, and I was
• 5:49
  Speaker 2: around people that inspire me and the friends, and I
• 5:53
  Speaker 2: felt really connected. And then I got dinner with a
• 5:55
  Speaker 2: really great friend, and I realized by the time I
• 5:57
  Speaker 2: got home that day that I had I didn't thought
• 6:01
  Speaker 2: about the scenario scenario that bothered me in hours, and
• 6:07
  Speaker 2: I was so focused, so consciously choosing to be present
• 6:13
  Speaker 2: where my feet were and focus on the joy.
• 6:18
  Speaker 1: That it was such a gift.
• 6:20
  Speaker 2: I didn't have to work hard to not think about
• 6:24
  Speaker 2: that scenario. And so I'm sharing this with you this
• 6:27
  Speaker 2: week because it's something that has really impacted me in
• 6:31
  Speaker 2: the past, and it's not all that difficult to make
• 6:38
  Speaker 2: the choice that I'm going to focus on the joy
• 6:42
  Speaker 2: the first few times. I will not be the person
• 6:45
  Speaker 2: that tells you that it's easy. Certainly not again, sensitive
• 6:49
  Speaker 2: human over here, I get it.
• 6:51
  Speaker 1: We have big feelings.
• 6:53
  Speaker 2: But what you then have the opportunity to do is
• 6:56
  Speaker 2: ask myself yourself, what is it that I can do
• 7:00
  Speaker 2: in this moment that is good for me? What is
• 7:04
  Speaker 2: it that I can do right now that gets me
• 7:07
  Speaker 2: to where I want to be? And for me, where
• 7:10
  Speaker 2: I want to be is in a place of control.
• 7:13
  Speaker 2: I want to be someone that is focused on good.
• 7:17
  Speaker 2: I want to be someone that knows her value and
• 7:20
  Speaker 2: stands furman who she is. And I know that now,
• 7:24
  Speaker 2: more than ever, I get to choose joy. I get
• 7:29
  Speaker 2: to look for these special moments. Someone says something to
• 7:33
  Speaker 2: me a long time ago, and I always bring it
• 7:35
  Speaker 2: up when I'm talking about joy spotting and I'm talking
• 7:37
  Speaker 2: about having a joy list and doing the things that
• 7:39
  Speaker 2: make you happy. You can be a pessimistic person or
• 7:45
  Speaker 2: an optimistic person. And the difference between those two people
• 7:48
  Speaker 2: is that maybe you are eating a breakfast at a
• 7:51
  Speaker 2: cafe and you look to your left and there are
• 7:55
  Speaker 2: two things simultaneously. There is a puddle of dirty water
• 7:59
  Speaker 2: on the growth and there is an elderly couple crossing
• 8:03
  Speaker 2: the street holding hands and they are so happy. You
• 8:08
  Speaker 2: can be the person who notices the dirty water on
• 8:10
  Speaker 2: the ground and that's all that you see, or you
• 8:13
  Speaker 2: can be the person that sees the elderly couple crossing
• 8:16
  Speaker 2: the street. And I want to make conscious choices in
• 8:20
  Speaker 2: my life that I am dialed in on the good
• 8:23
  Speaker 2: that is around me instead of the dirty puddle of water.
• 8:27
  Speaker 2: So yeah, I mean when I tell you the story
• 8:29
  Speaker 2: about how I went through my Sunday and I was
• 8:31
  Speaker 2: finding all of the good things that brought me joy,
• 8:34
  Speaker 2: there have been so many times in the last decade
• 8:38
  Speaker 2: of my life that it felt like I was incapable
• 8:40
  Speaker 2: of doing that. It felt like I could not focus
• 8:44
  Speaker 2: on joy because I had so many thoughts swirling in
• 8:46
  Speaker 2: my head. But the reality is that you get to
• 8:50
  Speaker 2: choose how you respond to your thoughts. You get to
• 8:52
  Speaker 2: choose how to respond instead of react. And so I
• 8:57
  Speaker 2: hope that me explaining this to you empowers you to
• 9:00
  Speaker 2: seek your own joy and understand that you get to
• 9:03
  Speaker 2: have that response. Yeah, So my listener prompt for you
• 9:06
  Speaker 2: this week is what is one thing that is on
• 9:10
  Speaker 2: your joy list that you can do this weekend? What
• 9:14
  Speaker 2: is one thing that's on your joy list that you
• 9:17
  Speaker 2: can do this weekend? And now let's pull up a
• 9:23
  Speaker 2: listener question Hey, Emily, my name is Anna, and I
• 9:27
  Speaker 2: am wondering how you got into podcasting in the first place.
• 9:30
  Speaker 2: I'm interested in starting my own, but it feels super
• 9:33
  Speaker 2: intimidating and I don't know the first thing to do.
• 9:36
  Speaker 2: Any insight you could give me would be super helpful.
• 9:39
  Speaker 2: Thanks so much, and love the show.
• 9:41
  Speaker 1: Anna. Oh my god, I think.
• 9:43
  Speaker 2: I mean, I feel like I've written written, I feel
• 9:46
  Speaker 2: like I've shared an episode on this before. I won't
• 9:50
  Speaker 2: go into too many details, but the cliffs notes is
• 9:55
  Speaker 2: that I started podcasting at the very beginning of twenty eighteen,
• 9:59
  Speaker 2: and and that I did it because at the time
• 10:02
  Speaker 2: I was freelance writing. A year before, I had been
• 10:05
  Speaker 2: let go from Self Magazine. When the magazine folded and
• 10:07
  Speaker 2: I made the decision that I wanted to own something.
• 10:11
  Speaker 2: I was really tired of having to pitch all of
• 10:13
  Speaker 2: my ideas to someone else. And so when I started podcasting,
• 10:18
  Speaker 2: I had this idea for hurdle. I was going through
• 10:22
  Speaker 2: a breakup at the time, and I was sitting on
• 10:23
  Speaker 2: my couch with a friend and I said, I so
• 10:25
  Speaker 2: badly just want to get over this hurdle. And when
• 10:27
  Speaker 2: I said it, and it came out of my mouth.
• 10:29
  Speaker 2: I was like, this is exactly what I want to
• 10:31
  Speaker 2: talk to people about, how they've leaned into wellness to
• 10:33
  Speaker 2: get through difficult times and really talk about the opportunity
• 10:38
  Speaker 2: to learn from difficult moments to become an even better
• 10:42
  Speaker 2: version of ourselves. And so I didn't know the first
• 10:46
  Speaker 2: thing about podcasting. When I started podcasting, I asked people
• 10:50
  Speaker 2: that I knew had podcasts at the time that they
• 10:52
  Speaker 2: would give me ten, fifteen, twenty minutes of their time
• 10:55
  Speaker 2: so that I could ask them as many questions as possible.
• 10:59
  Speaker 2: And I think the biggest piece of advice that I
• 11:02
  Speaker 2: would give to someone who's interested in getting into podcasting
• 11:06
  Speaker 2: is one just because there are a lot of podcasts
• 11:09
  Speaker 2: doesn't mean that your voice can't be valuable. Every single
• 11:11
  Speaker 2: person brings something special and diverse and unique into the field.
• 11:17
  Speaker 2: There's only one you, and don't overcomplicate it. So when
• 11:21
  Speaker 2: I started Hurdle was a bi weekly podcast. There were
• 11:25
  Speaker 2: times over the last eight years that I was publishing
• 11:28
  Speaker 2: as much as three times per week. Now it's twice
• 11:30
  Speaker 2: per week on Tuesdays and Fridays. And in that act
• 11:34
  Speaker 2: of not over complicating it, you want to you don't
• 11:38
  Speaker 2: need like too many fancy things. So I started for
• 11:43
  Speaker 2: about two years just recording with I think a sixty
• 11:46
  Speaker 2: or seventy dollars blue Yetti snowball microphone, and that was
• 11:49
  Speaker 2: great and it worked for a very long time. And
• 11:53
  Speaker 2: then as this became more of something that became my
• 11:57
  Speaker 2: full time thing, I started investing more into it.
• 12:01
  Speaker 1: So don't let the unknown and thinking that you.
• 12:05
  Speaker 2: Need all of this jazzy and special equipment be the
• 12:07
  Speaker 2: thing that holds you back from giving it a whirl.
• 12:10
  Speaker 2: And the last thing I will say is that you
• 12:13
  Speaker 2: want you from a get go establish and establish established
• 12:17
  Speaker 2: and established, establish a reasonable expectation with your listener. So
• 12:21
  Speaker 2: what I mean by that is when I started, like
• 12:23
  Speaker 2: I said, I was coming out every other Monday, I think,
• 12:28
  Speaker 2: and that was what my listener could expect. They knew
• 12:31
  Speaker 2: that every other Monday a new episode of Hurdle would
• 12:34
  Speaker 2: come out. I don't remember what the statistic is off
• 12:37
  Speaker 2: of the top of my head, but I want to
• 12:38
  Speaker 2: say exceeding ninety percent of podcasts like they make less
• 12:42
  Speaker 2: than ten episodes.
• 12:44
  Speaker 1: The statistic is so wrong that I'm giving you right now.
• 12:46
  Speaker 2: But basically, what I'm trying to tell you is that
• 12:48
  Speaker 2: a lot of people start podcasts and don't keep going
• 12:50
  Speaker 2: with it, and I think it's because the fire dies
• 12:53
  Speaker 2: out they realize they're not that interested in it, et cetera.
• 12:56
  Speaker 2: So start a publishing cadence that you feel like, is
• 12:59
  Speaker 2: it hainable for you and stick with it. That way,
• 13:02
  Speaker 2: your listener knows when they can expect to hear from
• 13:05
  Speaker 2: you period.
• 13:07
  Speaker 1: I hope that's helpful.
• 13:09
  Speaker 2: Always here to chat podcast chat, podcasting, wow speaking today.
• 13:13
  Speaker 2: Always here to chat podcasting with anyone who wants tips.
• 13:19
  Speaker 1: And as always, I'm always hunting your.
• 13:22
  Speaker 2: Listener questions, So feel free to DM me over at
• 13:25
  Speaker 2: Emily Body or also over at Hurdle Podcasts, and you
• 13:28
  Speaker 2: can always shoot me an email over at Hello at
• 13:32
  Speaker 2: hurdle dot us. Another Hurdle conquered. Catch you guys next
• 13:38
  Speaker 2: time