Latest / SOTA Personal Training Podcast / Your Phone Is Killing You - Figuratively and Maybe Even LITERALLY

Transcript

Your Phone Is Killing You - Figuratively and Maybe Even LITERALLY · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
0:10
And in this episode, I'm gonna tell you why your phone is
0:14
killing you figuratively and maybe even literally,
0:18
Physiologically. OK, it's just me and this one.
0:21
There's no Coach Phil today. OK, so let's get right down to
0:23
business. All right, so that device, that
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90 some percent of you guys are listening to this on right now,
0:30
it's the best thing and the worst thing that's ever happened
0:33
to you. OK, Don't get me wrong.
0:34
Like, they like cell phones. What an amazing invention,
0:36
right? But there's so many ways,
0:38
there's so many pros and cons now of using these devices, OK?
0:42
And in this episode, I'm gonna break down why the phone is
0:46
going to make or break you in your life from a productivity
0:50
perspective, and I would even argue from a fitness and health
0:53
perspective. OK.
0:55
This is like you might ask yourself, like, what is this a
0:57
fitness podcast? What are we talking about?
0:58
Why are we talking about my phone?
0:59
Because the phone is arguably the most important thing in your
1:04
life related to your fitness and your health right now and the
1:08
way you manage your phone. OK.
1:10
So I'm going to talk a little bit at the beginning, just kind
1:13
of go through like the pros and cons of of you having a cell
1:16
phone in your day-to-day life, OK, because you need it.
1:20
Like obviously you need it for a work and you need it for a whole
1:22
bunch of things, right? You can barely get to the
1:24
grocery store without your cell phone anymore, right?
1:26
Everything, everything we need it, but it's also harming you in
1:30
so many different ways. OK, so we're going to break down
1:32
the pros and cons of having cell phones.
1:34
Then we're going to kind of go through what you can do to be
1:38
better with it, OK, Because this is something that I've really
1:42
worked on a lot over the last five years is how to manage
1:48
messages, notifications and just the phone in general, because we
1:51
need to take control of our phones.
1:52
Otherwise they will take control of us, OK.
1:56
And I'm actually, I'm even going to go into the Physiology of
1:58
this, OK, Why, why I say, you know, your phone is killing you
2:02
figuratively, but also maybe literally from like a
2:05
physiological health standpoint. OK, So I'm going to talk about
2:09
that and then just, you know, wrap it up with some just tips
2:11
again on like, how can you improve?
2:13
How can you be better at this, right?
2:16
Because you know, I, I think everybody, everybody gets it
2:19
like your phone, like your day is literally attached to your
2:23
phone. My phone right now, I just
2:25
touched it. It's sitting 8 inches away from
2:27
my right hand as I record this. Of course, it is like you guys,
2:31
you guys get it right? You, you wake up in the morning.
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How does your day usually start? OK, you wake up in the morning,
2:37
first thing you do is you reach for your phone, whether it's
2:39
next to your bed or it's, you know, on a table a little bit
2:42
away, like it's in the room. Be honest.
2:44
Like, I know almost none of you are at a level where you keep
2:47
the phone outside the room. If you are, kudos to you, right?
2:50
But most of you use it as an alarm clock.
2:52
OK, it'd be amazing if you could wake up without an alarm clock,
2:55
but that's probably a pipe dream, right?
2:56
It'd be even more amazing if you're like, you know, I need an
2:59
alarm clock, but I'll just get a regular old school one that I
3:01
plug into the wall and it's just an alarm clock, right?
3:03
But realistically, most of you, your phone is right next to you
3:07
when you wake up and the first thing you do is you reach your
3:09
phone. OK, so you reach for your phone
3:11
and then what happens? You probably go on there to do
3:13
something simple like turn off your alarm, whatever, right?
3:16
Or maybe you're like, OK, let me just quick check what my
3:19
schedule looks like today and then I'll go start doing my
3:22
thing, right? But then the distractions begin,
3:26
OK. And it could be something as
3:28
simple as your phone telling you the weather.
3:30
It's going to be 37° today with a slight chance of random
3:33
weather. Then you you try to click off
3:35
that. You click off that.
3:36
It gives you some other, you know, political news that you
3:38
didn't really want, but you know, your phone is telling you
3:41
is important. So you click on that real quick.
3:42
OK, I didn't want to watch that some random person or bot
3:46
reposted a post that you made online.
3:48
What? Look at the whole, should I look
3:49
at that? No, click that.
3:50
Get rid of that. Get rid of that. 10 things have
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popped up OK and all of a sudden you just wasted I don't know how
3:57
many seconds or minutes of your day right there.
3:59
And you're like whoa, whoa, whoa.
4:00
OK, wait a minute, wait a minute.
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What was it? What am I supposed to do today?
4:02
OK, so like, that's the first thing that happens every day is
4:05
most of us touch our phone in some way, shape or phone.
4:08
OK, OK, great. Right.
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And and like, it's just this constant throughout the entire
4:14
day. It's this fight, like it is a
4:16
fight. It is a battle.
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And I'm, I'm, I'm gonna frame it this way because like it really
4:20
is the importance of it is, is it's so important now.
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It is a constant fight and a constant battle to try to #1
4:29
avoid distractions, stay productive, do what we need to
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do with the phones while not getting wrapped up in the non
4:39
important, non necessary aspects of them, right?
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Because all of us need it, OK? You know, just realistically
4:46
speaking, you know, maybe there are people out there who live
4:48
without cell phones nowadays, but realistically speaking, we
4:51
all need a cell phone to live in the modern world, OK?
4:54
Like I made the joke about the grocery store.
4:56
You can't even go to the grocery store, right?
4:58
You couldn't, How could you get anywhere without your phone
5:00
giving you directions, right? You can't even like half of it
5:02
is like you just have to pay for stuff with your phone.
5:05
It's like everything. You need your phone for
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everything, OK? You need it for work,
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undoubtedly. Maybe some of you are in a
5:10
situation where you have a work cell phone.
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Isn't that fun? Raise your hand, even though I
5:16
can't see you. Raise your hand if you have two
5:18
phones. 2 cell phones, one for work and one for your personal
5:22
life. I've been in that situation
5:25
before. You think, oh great, so cool.
5:27
I get to separate my work life from my personal.
5:29
No, no, no, no, no, no, no. No.
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The only thing worse than having one phone dinging at you all day
5:34
long is having two. OK, But anyway, OK, so we all
5:39
need we all use cell phones and it's required to do everything
5:42
that we do in the modern world and in the modern economy,
5:45
right. So then, you know, we we have to
5:49
talk through the pros and cons of having these devices.
5:53
And honestly, like as we do this, I'm I'm even gonna get
5:55
like a little is vulnerable to word.
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No, probably more like like I'll open up about some of the
6:01
realities about being a personal trainer here, which that'll come
6:04
a little bit later, right. But like when you look at the
6:08
pros and cons of having a cell phone, OK, what are the pros of
6:12
having a cell phone nowadays? Right.
6:14
OK, well, great. You can still communicate with
6:16
anybody you want, you know, at any time, anywhere, whatever.
6:19
It's great for emergencies, things like that.
6:22
You in theory have access to all of the information in the world
6:27
right at the tip of your hands. Whatever.
6:29
Great, you can listen to this podcast on it isn't that great,
6:32
right? You know it it tracks things for
6:35
you health and fitness wise. It'll track your steps, it'll
6:39
track your your calories like it did like does these things that
6:42
are apparently good for you, right, fitness and health wise.
6:45
So there's some benefits like if you use it right.
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Heck, maybe, I don't know, this is getting a little bit far
6:50
fetched, but maybe maybe even some of the people you follow
6:54
online, like on Instagram or tick tock, maybe like maybe they
6:58
bring you some value and you learn some useful things.
7:02
Maybe, maybe, OK, look at someone who's been like a quote
7:05
UN quote fitness influencer on Instagram.
7:09
Like even I'm like, yeah, you probably you shouldn't listen to
7:12
that much of what you see on Instagram for fitness, but like
7:14
maybe you get some useful stuff from there and some motivation,
7:18
inspiration at least. OK, great, great.
7:22
And then we get into the cons, and then we get into the cons,
7:26
boys and girls, of having a cell phone, the reasons that having a
7:29
cell phone is bad for you and is bad for your health, literally
7:33
speaking, OK. And I mean, how much time do we
7:38
have? It's a long list, right?
7:40
So First off, like, OK, we all know about doom scrolling.
7:43
We all know about the fact that you, you know, you just you get
7:46
stuck in these loops and you sit there doom scrolling late at
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night. Like literally like here at this
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gym, like we work with some of the highest level high level
7:53
CEOs of different companies and, and, and like, what's the word?
7:58
Just type a like really freaking high level people in a lot of
8:02
different walks of life train at this gym, OK, and all of them
8:07
tell me almost the same thing when I ask about like what can
8:10
you do better in your day-to-day life?
8:13
They say I should stop scrolling on my phone late at night.
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The freaking CEO of name the company is sitting there doom
8:21
scrolling on Instagram and TikTok late at night looking at
8:24
the same stupid crap that me and you look at OK, what, like
8:29
literally, And this is one thing you can use to your advantage,
8:32
right? Like if, if me or you or anybody
8:33
else, we really want to be something in this world, like
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the bar is low in terms of what we need to do to not get
8:40
distracted. Like the highest level CEOs up
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there in the world are doom scrolling late at night and not
8:46
getting to sleep when they should.
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OK, literally every, everybody's freaking doing it, OK, Everybody
8:52
is doing it. OK, So everybody doom scrolls.
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Everybody sits there scrolling late at night, getting
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distracted and they should I do it all the time, OK, Like I, I,
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I still do it all the time. It's like, I'm going to stop
9:01
that, right? I'll come back to me in a
9:03
minute. But OK, so we know, we doom
9:05
scroll, we know it distracts us. We know we don't get enough
9:07
sleep, right? And when you stop getting enough
9:08
sleep, then there's this massive domino effect that Phil and I
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have talked about, I don't know, 1000 times in this podcast
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about, oh, you didn't get enough sleep, Now you don't have enough
9:16
energy to go work out. You didn't work out.
9:18
Then you're like, I'm just not really feeling that good today.
9:20
I'm just going to have the chocolate mocha drink from
9:21
Starbucks instead of the healthy protein shake, whatever.
9:24
Like you get the domino effect of not sleeping well because you
9:27
doom scrolled night after night. OK, great.
9:30
So there's that. Now the physiological aspect of
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the phones gets really interesting.
9:37
Medical disclaimer, not a doctor, but who cares, right?
9:39
OK. The, the, the, the Physiology of
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the situation is this. When you sit there looking at
9:44
your phone as opposed to, I don't know, a book, One of those
9:49
things that I used to be able to sit there and read through and
9:51
through back 15 years ago before social media stole my brain.
9:54
A book versus a phone. When you look at a book, you,
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you are calm. Trust me, your heart rate is
10:01
calm, your breathing is deeper. Everything slows down a bit.
10:04
OK, the phone, especially when you're on social media.
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But even if you're not, even if you're just looking doing other
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functions on the phone, it's so fast-paced and there's so many
10:13
things popping up at you. OK, especially with
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notifications, your breathing becomes more shallow speeds up
10:20
your heart rate speeds up. I'm not an expert, but I'm
10:23
pretty sure your blood pressure is speeding up.
10:24
Everything is speeding up all of the things that are not healthy
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for you over the long term, right.
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And once again, I don't I can't back this up with like medical
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studies, but cortisol, cortisol, cortisol, anxiety up, up, up,
10:37
up, up, OK, it's all up, OK. It's increasing all the things
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that we don't want to increase the more time you just sit there
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on the phone doing things all day long, OK, Heart rate up,
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blood pressure up cortisol up, anxiety up, breathing rate fast
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now shallow, narrow. No, not good OK, we don't want
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that, OK, But that's what's happening, OK, Like the stress.
10:58
Don't even get me started guys like the it's the culture of
11:03
immediacy as a former Co worker of mine used to describe it
11:07
right? Those of you who work corporate
11:09
jobs, you know all about this, OK?
11:12
You know all about this. OK, Believe me, I've worked
11:13
corporate for a while too. I know how it is.
11:15
You sit there at your desk like basically in most corporate
11:18
jobs, in most, I don't know, white collars at the word most
11:22
corporate style jobs in the United States and in many other
11:25
countries nowadays, all you're doing all day long is messaging
11:31
send receive put into separate inbox.
11:34
Manage this message. You are triaging messages all
11:38
day long. It's all you do all you do OK
11:41
nurses, they triage patients, K they decide which patient has an
11:44
urgent situation, which one you know is not super urgent, can go
11:48
to the back of the line. Like if you're you are an ER
11:50
nurse with your computer and your phone all day long because
11:55
you got your work e-mail, probably an outlook e-mail.
11:57
You know your high level position.
11:58
You get 203 hundred 400 emails per day, whatever K5 of which
12:02
you need to respond to the other 395 you put in different
12:04
subfolders. You get CC Ed on all this stupid
12:06
crap. You don't want to be CC Ed on
12:07
whatever anyway. OK, so that's happening.
12:10
Then at the same time you got slack, you got Webex, you got
12:12
all these other things that are pinging you ping, ping, ping,
12:15
ping, ping. You got your phone maybe pinging
12:17
you. You could adjust your
12:18
notifications, but like there's certain ones that you still do
12:20
need to receive, right? And then like, no matter what, I
12:23
swear to God, every time I update these devices nowadays,
12:26
every time I do the software update, the default is just like
12:29
to give me more notifications. Like you try to silence
12:32
notifications, but they're coming.
12:34
It's like an avalanche. It is an avalanche of
12:36
notifications in this world that we live in.
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OK, so all you're doing all day, especially if you work a
12:41
corporate job is you are mess. You are message management all
12:44
day long. OK, Like, and I'm not hating
12:47
because like I used to work in this and like we, you know, we
12:48
all kind of still do the same thing nowadays.
12:50
It's like we're not even really really achieving anything.
12:52
We're just like message, message this person, e-mail, black
12:55
message. Whether I can text, texting
12:57
back. I'm such a slow texter, but send
12:59
him an audio note like it's all just message management, OK, all
13:03
day long, all you do, 8 hours in front of a desk sending,
13:06
receiving and managing messages all day long.
13:09
OK, great. The stress that that causes,
13:13
especially within the culture of immediacy, quote UN quote, where
13:16
everyone has the expectation that you'll get back to them
13:19
within two minutes. Take a deep breath with me,
13:24
guys. It's bad.
13:28
OK, so these are some of the physiological things.
13:31
These are some of the cons of the phone.
13:34
Like I could go into a longer list, but but you guys get it,
13:37
right? You guys get it, OK.
13:39
The cons definitely outweigh the pros nowadays, in my opinion.
13:45
Like I'm waiting to get to a point where the phones really do
13:48
serve as an assistant that we don't need to touch and that we
13:52
don't need to open up hundreds of times per day.
13:56
You know, either with our little thumb ID or with our PIN code
13:59
and type back to somebody 'cause that's the world that most of us
14:01
are still living in. We're still living in and open
14:04
up your phone and text back to somebody every two minutes.
14:07
World. That's the world we're in right
14:09
now. And we've been in it for five to
14:10
10 years. OK.
14:12
I'm waiting for a world in which the phone really, truly is just
14:15
like a good AI assistant that we just kind of talked to and it
14:19
does everything without us having to touch it like hardly
14:21
ever. And it's very, very fast.
14:24
And it's very, very, you know, non tedious, non cumbersome.
14:28
But we're not there yet. We're in the cumbersome phase.
14:31
We're in the the nuisance phase. Phones are still a nuisance in
14:35
our lives more than they are a help, right?
14:39
Some of you, some of you who are maybe just a little older than I
14:42
am, 36, about to be 37 next month.
14:45
Some of you will remember a time where humans existed without
14:49
cell phones. What?
14:51
Yeah, humans existed without cell phones.
14:55
Some of you will remember a time where you could go to a
14:57
restaurant where you could go on a date with a person or you
15:01
could, you could meet up with some friends at a restaurant or
15:04
a bar or a place and you could go there without a cell phone.
15:09
Somehow, somehow you could have a car, You could drive the car
15:13
to the place. You could know how to get there
15:16
without having Google Maps on your phone, without having to
15:20
get there and tell the person, OK, I'm here outside of door C.
15:23
You could look up instead of looking at your hand the whole
15:26
time, 'cause you like nowadays in, in, in public places, we
15:28
just were like scared to like look up, you know, let me look
15:30
at my phone. Everybody else is looking at the
15:32
phone. It's like if you go into like a
15:33
public elevator or like a like a subway or, you know, like an
15:35
airport and everyone's just looking at the phone, right.
15:38
So you could, you know, this is 3040 years ago.
15:40
People could like, look up and look around and be like, oh, do
15:43
I see Susie? Oh, yeah, there is Susie over
15:46
there. Instead of texting and being
15:47
like, hey, Susie, I'm at door C Are you at door BI?
15:49
Just got to the front end trans. You see me?
15:53
There was a time when we could do these things without cell
15:55
phones. A time long, long, far, far away
15:58
in a far away place. And somehow humans did it.
16:01
I don't know how, but somehow humans did it.
16:04
Like those of you, like millennials and younger.
16:06
Can you imagine going on a date without a cell phone?
16:09
Like a first date with somebody you know?
16:12
I mean, you met him on your cell phone.
16:13
Anyway, let's be realistic. Like 90% of us, myself included,
16:16
meet our life partners on a dating app, you know?
16:19
So like, like, like you haven't seen him in person the first
16:21
time Anyway, It's not like you authentically met them at some
16:23
place, right? So like, OK, like, I don't know
16:27
what you look like. You get the point, right?
16:30
There was a time and place we could do this without phones,
16:32
but that's we're, we're way past that now.
16:34
OK, so the point is, humans used to be able to survive without
16:37
phones, and now we can't because we're too stupid and we can't do
16:40
anything without them. OK, OK, so now the question
16:45
becomes how do we somehow 'cause once again, there's a lot of
16:49
pros. There's a lot of pros to having
16:51
a cell phone. How do we make the pros outweigh
16:54
the cons? How do you stay healthy and fit
16:56
in a world where most people are letting the phone drag their
17:01
health and fitness down? OK, 'cause once again, let me
17:04
reiterate, like most people that I work with and see probably
17:10
spend, I don't freaking know. I mean, like, let's call it like
17:15
6 waking hours of everyday estimate.
17:18
OK, ballpark, let's say you're awake for 16 hours.
17:21
Depends a lot on your job, right?
17:22
But you're awake for 16 hours. Maybe like six of those hours
17:25
are spent with like the phone in your hand and like you looking
17:29
at your phone, your face is in the phone, you know, like, let's
17:33
call it that. OK, maybe it's only three or
17:35
four, whatever, but it's a lot for like most of us, right?
17:37
If we add it up every second of every minute, right?
17:39
OK, of those six hours, you probably get like 30 minutes of
17:45
productivity out of it, you know, And then, you know, you
17:48
add it to like the lack of sleep and the lack of movement and the
17:51
lack of everything that we say is good for you from a fitness
17:53
standpoint. Like you see how this, you see
17:55
how this becomes a big problem, you know, and you sit there and
17:59
think, oh, so I'm like 5 1/2 hours of my day.
18:02
I'm wasting, I'm not being productive and I'm not doing
18:04
things that are better for my body.
18:05
I'm damaging myself for those 5 1/2 hours a day, right?
18:09
And so like now it's like, OK, how do we use the phones as
18:12
efficiently as possible to do what we need to do, OK, to do
18:17
the work we need to do to make the money that we need to make
18:19
to get the things we need to get and not get sucked into the
18:22
distractions that kill us, that kill us figuratively and
18:26
literally. And I'm going through the same
18:28
thing right now because like, so you know, if you guys follow us
18:31
on Instagram, you'll know that over the last three weeks or so,
18:33
we've ramped up our social media content because we're, we're
18:36
trying to get more people to sign up and we're doing it
18:40
through social media. I'll just be straight up about
18:41
that, right? Like, you know, personal
18:43
training is, is never an easy business in the sense of like,
18:46
you know, inevitably clients drop off, you know, for whatever
18:48
reason, move away, join another gym.
18:50
Like it, it happens, right? You're going to lose clients.
18:52
So you have to always be trying to get new clients.
18:55
Same for so many other different businesses.
18:57
You always, you always have to be hustling, so to speak, You
19:01
always have to be trying to grow, right?
19:04
And so, you know, right now I'm doing a lot of our content on
19:07
Instagram, yay, OK. And, and I, and I say that in
19:14
like a kind of serious and also very sarcastic way because I've,
19:19
I've done a lot of Instagram content and way too many other
19:23
forms of social media content over the last 7 to 8 years.
19:27
Once again, yay, OK. And I feel like I've gone
19:32
through all of the stages of what a content creator and
19:38
frickin, there's a billion content creators among us in the
19:41
world now. I feel like I've gone through
19:42
all of the stages mentally that a content creator goes through
19:48
on the Internet. A lot of you know what I'm
19:49
talking about, right? But like when you were creating
19:52
content to try to get attention and to try to help your
19:55
business, which everybody needs to do, or at least we all think
19:59
we need to do in the modern world.
20:02
It's very hard then. To just post and go away, you
20:06
know, you start doing the bad habits.
20:08
I'm doing this like I start doing this.
20:09
I'm like, I do the bad habits. I'll check back.
20:11
Like, OK, how many people like that post?
20:12
OK, like how many people watch that real what happened there?
20:14
Who how many people watch the stories who watch the stories
20:17
like, and you do it like 3-4 times a day.
20:19
It's like, this is not good. This is not good.
20:22
OK, just post and go post and go post and go.
20:27
Like those of you who don't post a lot of content, it's not a big
20:29
dilly time to worry about this. But either way, like I know
20:31
you're still getting sucked in and looking at some form of
20:34
content on social media, whether it's content that you posted or
20:37
that somebody else posted, whatever.
20:38
Like my point is, I've been getting sucked back into some
20:42
bad habits because of trying to improve the soda Instagram
20:47
recently. You know, it's like, oh, I'm
20:50
back, I'm back in the habits. I'm back in the habits that
20:53
dragged me down in 2021 or whatever, right?
20:58
And so it's just it's a constant mental discipline check, right.
21:01
But again, like I said, like I have this conversation with, you
21:05
know, we have a a lot of very like I'll just call them like
21:09
high level people that work out here that like run companies.
21:12
And oftentimes we have to have the same conversation every
21:15
week, you know, and be like, Hey, Bill, hypothetical Bill.
21:18
Like, you know, I know your company just made five bajillion
21:22
dollars last year. How's your doom scrolling habits
21:25
going late at night? He's like, yeah, still stay up
21:28
too late watching stupid stuff on reels.
21:30
You know, like you get my point, right?
21:34
So we, it's this constant reminder, we have to constantly
21:37
remind ourselves to get away from these things, to use the
21:40
phones in an efficient way, but get away from them in, you know,
21:45
whenever we can, OK? We have to, we have to be
21:48
disciplined. Like I talk about discipline all
21:49
the times in terms of your workouts, your diet especially,
21:52
but arguably you need to have the most discipline when it
21:56
comes to your phone, OK? Because these things will kill
21:59
you. I swear.
22:00
Like they if they don't literally physiologically kill
22:03
you, they will kill all of your productivity, your efficiency,
22:08
your happiness. They will suck your soul.
22:10
OK, and, and, and like we need to get control of these phones.
22:16
So like, so how do you do it right?
22:19
Well, I mean, message and notification management is, is a
22:22
huge part of it, right? So I still do a little bit of
22:26
what I call batch responding, meaning, you know, you, you only
22:30
take either one or a couple periods throughout the day where
22:33
you get back to all non urgent messages in as short of a period
22:37
as possible. And then you go back into doing
22:40
whatever you're doing that's hopefully more productive right
22:43
now. It's funny, 'cause like the way
22:44
I do it right now is I usually do it pretty much first thing in
22:47
the morning. OK, It's, it's not the best way
22:49
to do it. I'll, I'll be honest, like I've
22:51
had better morning routines in the past than I have right now,
22:55
but it's just the way I'm doing it right now.
22:57
It is what it is like, so, you know, wake up around 5:30 or 6
23:00
and you know, kind of start, I usually do start with a protein
23:03
shake nowadays, but like start with a protein shake and some
23:06
water and some coffee and like I'll sit down in front of my
23:09
computer and be like, OK, what's on the To Do List today, blah,
23:11
blah, blah. And then about 6:15 AMI have a
23:16
get back to everybody's message that I didn't get back to from
23:19
yesterday from all sources. You know, it's an all sources
23:23
response period. And it might take 5 minutes, it
23:25
might take 25 minutes, right, 'cause we're talking about the,
23:29
I'm going to take some shots at Phil here.
23:31
We're talking about the lead connector app, the mind body
23:34
app, the soda e-mail, the soda app, the other all of the, for
23:39
some reason, messaging systems that we have to be personal
23:41
trainers at this gym. All these apps and messaging
23:45
systems that we have to use to teach people to push weights up
23:48
over their head. How could it be possible?
23:50
We need all this stuff, Phil. Oh, Slack.
23:53
Did I forget Slack? How corporate are we?
23:56
Slack? I forgot the Slack messages.
23:58
Get back to the Slack messages. Get back to all those messages.
24:01
Then I check my personal e-mail. You do too.
24:03
OK, You guys all have at least three e-mail accounts.
24:05
I know you do. OK, check your personal e-mail,
24:07
Check your Instagram messages. Check my personal Instagram.
24:10
Check the soda Instagram, Check my WhatsApp messages.
24:12
Those of you who don't message international that much probably
24:14
don't use WhatsApp. Whatever.
24:15
Check regular old SMS. OK, check those messages.
24:17
Get back to these people. You get the point, OK?
24:19
Like it's 10 to 15 sources of messages and I try to get back
24:23
to all the ones that I didn't get back to over the past 24
24:26
hours in that block. OK.
24:29
And then throughout the rest of the day, all you do is get back
24:31
to urgent ones ideally, ideally OK, So like you get back to the
24:36
non urgent ones in the morning and then throughout the day, the
24:38
only ones you get back to are urgent work related needs.
24:42
Anything technically urgent in your personal life and anything
24:45
that your spouse tells you, even if it's not urgent because
24:48
that's technically always considered urgent.
24:50
Otherwise you will ruin your relationship.
24:52
OK, all right, anyway, so like that's the deal.
24:57
You have to be very disciplined about when you respond to what.
24:59
So you batch respond to messages and then the rest of the day you
25:02
say, hey, I'm staying in my I'm staying in my productive zone.
25:06
I'm either going to be productive at work getting
25:08
things done. I'm going to be working out, I'm
25:09
going to be going out for a walk, I'm going to be playing
25:11
with my kids. I'm going to be whatever, right.
25:13
Like you're doing the thing and only responding to messages that
25:16
are urgent, urgent at the moment of right.
25:19
It's really funny because like I, I tell people this, like,
25:24
like I, I tell my friends this, but then sometimes they still
25:27
don't get it, right. I'll tell them like if you guys
25:30
send me any more memes or GIFs or GIFs or however it's
25:37
pronounced GIF, If you guys send me any more of those, I swear.
25:43
Like I'm not going to actually get mad at you 'cause I'm
25:45
Minnesotan, I'm passive aggressive, right?
25:47
But I swear I will look at whatever you send, even if it's
25:51
like a minute long thing, I will look at it for 1/10 of a second
25:55
and then give you a courtesy ha ha ha response.
26:00
Not even an lol I don't love lol.
26:01
OK, I will give you a courtesy ha ha ha response at 6:15 in the
26:06
morning and then go on with the rest of my day because I don't
26:09
have time to look at any more of these GIFs and memes and GIFs,
26:13
whatever the heck they're pronounced as.
26:14
OK, I ain't got time for it. So just know that when you're
26:17
sitting there and you send me, this is for all of you guys too.
26:20
Love you guys, love you guys, K? But if you send me something,
26:23
OK, just know that I'm going to look at it at 6:15 the next
26:27
morning with a cup of coffee in my hand and a cold hearted angry
26:32
look on my face, 'cause I am in business mode, I'm in Get back
26:36
to everybody and then get off the X as quickly as possible
26:39
mode. So that courtesy ha ha, ha, that
26:42
you get back just means, I'm sorry, I didn't actually want to
26:45
look at your message, but I was being polite and said ha, ha,
26:48
ha. OK guys, and a lot of you, I
26:51
know you get me. I know you get this because all
26:55
of you also get 1000 messages and notifications on your phone
26:58
and computers and everything every day.
27:00
So we have to manage it like we have to manage it somehow.
27:04
We have to do it 'cause we have to survive in this world.
27:06
OK, So like that's the biggest thing, OK?
27:09
The most important thing is learning how to batch respond.
27:12
Now you know it, it. Also, there's something to be
27:14
said about not being on your phone first thing in the
27:18
morning, even though I just kind of admitted that I am nowadays.
27:21
And then also not right before you go to bed.
27:24
That really helps. Have a no technology period for
27:26
at least 30 minutes if not an hour before you go to bed.
27:29
Blue light blocking glasses for those of you who are a little
27:33
bit nerdy like me, like those really do help.
27:35
If you get a pair of those orange tinted blue light
27:36
blocking glasses, put them on before you go to bed, even if
27:39
you're using your phone. It seems to me to work.
27:42
At least it won't keep me up as long.
27:45
But you know, that's really it. You just we, we have to create
27:49
awareness around this and we have to figure out how to not
27:53
let these things totally disrupt our day.
27:55
Because once again, I have to reiterate, OK, I have to
27:59
reiterate that these phones, not only are they killing us from a,
28:04
you know, a, a, a productivity standpoint, they're killing us
28:08
from like a productivity and efficiency standpoint.
28:10
They may be literally killing you from a, your heart rate is
28:14
up, your cortisol is up. All of these things that
28:16
shouldn't be elevated are elevated for like 10 of your
28:20
waking hours of the day 'cause you're on the phone all day
28:23
long, right? And it's tough because as we all
28:26
know, like I even just told you that I'm on Instagram for soda
28:29
now trying to grow the business more.
28:30
Like, of course, we all as coaches get back to messages,
28:33
you know, with current clients, new clients.
28:35
Like you got to do it, you got to play the game.
28:37
You know, from a work standpoint, you got to play the
28:39
game 'cause you got to try to, you know, you're probably the
28:41
same thing at your job. You got to try to, you know, to
28:43
get more, to produce more, to make more money somehow.
28:45
Like we got to do it, we got to do it.
28:47
So we have to be on the phones kind of, but we have to
28:49
understand how to only do the productive thing on the phones,
28:52
you know, So it's it's really tough guys, but it's I like I've
28:58
been wanting to do an episode like this for a while because I
29:00
actually do think it's arguably the most important thing for
29:04
your quality of life nowadays. And even maybe your health and
29:07
fitness is how you manage your phone throughout each day.
29:12
So I hope you take something away useful from this.
29:14
That's all the time I have. I have to go check my phone.
29:18
All right, a bad joke, but I mean, it's true.
29:20
I am going to check my phone and see who messaged me within these
29:22
last 30 minutes. OK, Thank you all for listening.
29:25
Hope to see a lot of you in the gym very soon.
29:27
Talk again soon. Love you, peace.