Latest / Do You F*cking Mind? / 444. Tips on Light Therapy, Introversion & Productive Morning Routines (Headnoise)

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444. Tips on Light Therapy, Introversion & Productive Morning Routines (Headnoise) · Do You F*cking Mind?

• 0:18
  Speaker 1: Hello, beautiful beans, and welcome to your Head Noise episode
• 0:22
  Speaker 1: of this week. This is a voice note head Noise
• 0:25
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• 0:28
  Speaker 2: If you're interested.
• 0:28
  Speaker 1: If you listen to this episode and you're like, fuck,
• 0:31
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• 0:32
  Speaker 1: hear my voice and share my voice with the world,
• 0:36
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• 0:39
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• 0:41
  Speaker 1: submit a voice message.
• 0:42
  Speaker 2: It's around ninety seconds.
• 0:44
  Speaker 1: I think you can also email in your questions if
• 0:47
  Speaker 1: you don't want to send in a voice message.
• 0:49
  Speaker 2: But I love the combination of both.
• 0:51
  Speaker 1: I absolutely love it, and I love hearing your voices
• 0:53
  Speaker 1: and your accents around the world.
• 0:54
  Speaker 2: It's just the best.
• 0:55
  Speaker 1: Now my life update, because as I've mentioned earlier, I've
• 1:00
  Speaker 1: banked episodes up to my eyeballs before I went on
• 1:04
  Speaker 1: Matt leave, so right now there's probably crazy updates. But
• 1:07
  Speaker 1: as I'm recording this, I'm still heavily pregnant with children,
• 1:11
  Speaker 1: with child, with two children swimming around in my ribcage. Anyway,
• 1:16
  Speaker 1: let's get straight into it.
• 1:18
  Speaker 2: I've got four that I would like to get to
• 1:20
  Speaker 2: in this episode, so let's dive in.
• 1:26
  Speaker 3: Hi, alexis big fan, longtime listener. I've just been listening
• 1:33
  Speaker 3: to your episode about how to harness cortisol for energy,
• 1:38
  Speaker 3: and you talk a lot about the importance of exposing
• 1:41
  Speaker 3: yourself to sunlight as soon as you can after you
• 1:44
  Speaker 3: wake up in order to get that spiking cortisol, which
• 1:47
  Speaker 3: is great in theory. However, I live in Scotland where
• 1:51
  Speaker 3: we don't get a lot of sunlight. Even in the
• 1:54
  Speaker 3: height of summer. It's more often than not cloudy and
• 1:59
  Speaker 3: gray and measurable. It's not very often that we get
• 2:05
  Speaker 3: sort of dinate suddenly.
• 2:08
  Speaker 4: Here.
• 2:09
  Speaker 3: So I was wondering if you had any ideas either
• 2:15
  Speaker 3: sort of artifacial sources of that same sort of light
• 2:20
  Speaker 3: that give the same effects, or alternative methods to get
• 2:25
  Speaker 3: that spaking cortisol. So yeah, if you've got any advice,
• 2:29
  Speaker 3: that would be great.
• 2:30
  Speaker 2: Thank you. Fucket an epic question. This is a really, really,
• 2:33
  Speaker 2: really good question because I've got a great answer for you.
• 2:36
  Speaker 1: So I think I'm pretty sure I've done an episode
• 2:40
  Speaker 1: where it's not the title of the episode though, so
• 2:43
  Speaker 1: I'm trying to think how I could find this so
• 2:44
  Speaker 1: I could reference it to you.
• 2:45
  Speaker 2: But anyway, I'll just talk about it now. Basically, very much.
• 2:52
  Speaker 1: Like you said, the importance of sunlight in the morning
• 2:54
  Speaker 1: is extremely important for the quartsol's spike, but also to
• 2:58
  Speaker 1: regulate your cicadi in rhythm. So we know the science
• 3:02
  Speaker 1: shows that regulated cicadian rhythm, the quarters of spike in
• 3:04
  Speaker 1: the morning thanks to this strong the largest source of
• 3:07
  Speaker 1: blue light you're ever going to get, which is from
• 3:09
  Speaker 1: the sun. Thanks to all of that helps with mood regulation,
• 3:14
  Speaker 1: you know, lowering rates of depression, helps with focus attention,
• 3:18
  Speaker 1: all of that to the extent that exactly like you
• 3:21
  Speaker 1: just mentioned, in countries where either the sunlight is really low,
• 3:25
  Speaker 1: especially in the winter months, or there are some countries
• 3:28
  Speaker 1: where the sun really isn't coming up at all, and
• 3:31
  Speaker 1: even if it does come up, it's extremely gloomy, it's
• 3:33
  Speaker 1: not bright enough. These people, like many individuals, report having
• 3:37
  Speaker 1: something called seasonal effective disorder, which is actually like seasonal depression.
• 3:42
  Speaker 2: Basically that goes away when the summer rolls around.
• 3:46
  Speaker 1: And then there's certain countries like you just said, where
• 3:48
  Speaker 1: even in the summer it's often going to be quite gloomy.
• 3:51
  Speaker 1: So what do they do in these situations, Because we
• 3:53
  Speaker 1: actually see a dip in people's moods and a spike
• 3:56
  Speaker 1: in depression when there is not significant source of sun
• 4:00
  Speaker 1: light and when you aren't able to kind of really
• 4:04
  Speaker 1: set your cicadian rhythm, a really healthy cicadian rhythm also
• 4:08
  Speaker 1: helps with your mood. There is something you can do
• 4:11
  Speaker 1: for that, and it is called light therapy. Now, there's
• 4:16
  Speaker 1: many different ways of doing it. So if you're like, oh,
• 4:18
  Speaker 1: I just want to expose myself to light, I'm sure
• 4:20
  Speaker 1: that you could get cheaper sources of this, but you
• 4:23
  Speaker 1: want to get it's like a light box. Now for
• 4:26
  Speaker 1: people that have seasonal effective disorder, they're exposing themselves to
• 4:29
  Speaker 1: a very strong source of blue light, kind of like
• 4:32
  Speaker 1: they're sitting not their whole body, but like their face
• 4:35
  Speaker 1: and in kind of this very strong light box where
• 4:38
  Speaker 1: it's filtering in a lot of blue light. And they
• 4:41
  Speaker 1: do this early in the morning or when they wake up,
• 4:44
  Speaker 1: and it kind of starts to wake up all the
• 4:47
  Speaker 1: centers and all those like, you know, all the neurochemicals
• 4:50
  Speaker 1: and neurotransmitters, that cascade of events that occurs in the
• 4:53
  Speaker 1: brain when you're exposed to sunlight in the morning. It's
• 4:55
  Speaker 1: mimicking that through this light exposure therapy. Now you might
• 5:00
  Speaker 1: want to go all the way and do something like that.
• 5:02
  Speaker 1: I actually don't know what the cost of these light
• 5:04
  Speaker 1: boxes are, but as long as you can find a
• 5:06
  Speaker 1: very strong source of a blue light that is going
• 5:12
  Speaker 1: to give you a similar effect, I'm going to link
• 5:15
  Speaker 1: in this episode some potential, you know, ideas for what
• 5:19
  Speaker 1: you could do, just in the show notes of this episode,
• 5:21
  Speaker 1: some potential ideas of what that light box therapy.
• 5:24
  Speaker 2: Even looks like.
• 5:25
  Speaker 1: I'm sure there's different pricing points, but one hundred percent
• 5:29
  Speaker 1: it exists. It is very much used in countries where
• 5:32
  Speaker 1: seasonal effective disorder goes up in those winter months. But again,
• 5:36
  Speaker 1: if you're living in a country where you're just not
• 5:37
  Speaker 1: getting consistent, adequate, significant sunlight in the mornings, this is
• 5:42
  Speaker 1: a great, great method and it mimics what the sun does.
• 5:46
  Speaker 1: It is a nice strong hit of flight to the
• 5:47
  Speaker 1: brain and it has that same kind of carry on
• 5:53
  Speaker 1: effect on the brain, on your circadian clock, on your mood.
• 5:57
  Speaker 1: They found that people that do this light therapy that
• 6:00
  Speaker 1: seasonal effective disorder, it actually significantly reduces the symptoms of
• 6:04
  Speaker 1: their seasonal effective disorder of that depression.
• 6:07
  Speaker 2: So please give it a go.
• 6:09
  Speaker 1: I'd love for you to try that out and then
• 6:13
  Speaker 1: report back to me and see if you found a difference.
• 6:15
  Speaker 1: At the very least, you should find that it definitely
• 6:18
  Speaker 1: helps you wake up more. I even find that even
• 6:21
  Speaker 1: like I mean, obviously we're very spoilt with a lot
• 6:24
  Speaker 1: of sun in Australia, so I cannot complain. But even
• 6:26
  Speaker 1: in winter, and especially with daylight savings and things like that,
• 6:31
  Speaker 1: you know, the sun isn't as bright as early in
• 6:33
  Speaker 1: the morning. And I find that when I go up
• 6:37
  Speaker 1: to Queensland, which is a state that's north of where
• 6:40
  Speaker 1: I live. For those of you that aren't from Australia,
• 6:42
  Speaker 1: the sun rises a whole lot earlier because they don't
• 6:44
  Speaker 1: have daylight savings. And I am bouncing out of bed
• 6:46
  Speaker 1: at five point thirty in the morning because there's bright
• 6:47
  Speaker 1: sun coming in through the windows versus when it's darker
• 6:51
  Speaker 1: and gloomier in Sydney in winter until a little bit
• 6:53
  Speaker 1: later in the morning, and I struggled to wake up.
• 6:55
  Speaker 1: So I think it's very the sun plays such a
• 6:58
  Speaker 1: huge role in that energy and you know, intensity of
• 7:01
  Speaker 1: how you can wake up in the morning and feel
• 7:02
  Speaker 1: really good and you know alert, So great question give
• 7:06
  Speaker 1: that a go. I would love to hear if this
• 7:08
  Speaker 1: helps you. And also another thing that you can get,
• 7:12
  Speaker 1: which is separate to this therapy, is an alarm clock
• 7:16
  Speaker 1: which mimics a sunrise. I don't know if you've seen this,
• 7:19
  Speaker 1: but at the very least it helps bring.
• 7:21
  Speaker 2: In like really bright amounts of light into your bedroom.
• 7:24
  Speaker 1: So at least it helps you wake up, because waking
• 7:26
  Speaker 1: up in a dark room is always going to be
• 7:28
  Speaker 1: harder than waking up in a weldit room.
• 7:30
  Speaker 2: So it's like.
• 7:30
  Speaker 1: This this alarm clock that you set, say you want
• 7:32
  Speaker 1: to wake up at let's say, fucking six thirty. This thing,
• 7:36
  Speaker 1: it's like this little glowing light that mimics a sunrise,
• 7:39
  Speaker 1: and it starts to kind of turn on from maybe
• 7:41
  Speaker 1: like a six fifteen, and then by the time it's
• 7:43
  Speaker 1: six thirty, it is really brightly lighting up your room.
• 7:45
  Speaker 1: So that's another option that you could try as well.
• 7:49
  Speaker 2: Amazing. Thank you for your question, great, great question, sense
• 7:59
  Speaker 2: sense All right, next question.
• 8:03
  Speaker 4: Hi Alexa. This lover of the pod and I'm currently
• 8:07
  Speaker 4: listening to your new book, which is incredible, loved it
• 8:10
  Speaker 4: so far. Right now, I'm listening to I think it's
• 8:14
  Speaker 4: Module two, Chapter two, where you're talking about how we
• 8:17
  Speaker 4: kind of just like predispose ourselves to create his own
• 8:21
  Speaker 4: image of ourselves and what we're capable of, and hold
• 8:25
  Speaker 4: us back from the things maybe we want to do
• 8:27
  Speaker 4: because we feel that that's who we are. And that's
• 8:31
  Speaker 4: just kind of something that I've been struggling with lately
• 8:33
  Speaker 4: in terms of I feel like I'm quite an introverted person,
• 8:39
  Speaker 4: Like I can be extraded what I need to be,
• 8:40
  Speaker 4: but more so introverted and like struggle sometimes to come
• 8:45
  Speaker 4: out of my shelds, especially around people I don't know
• 8:47
  Speaker 4: too well, And I'd love to know maybe your tips
• 8:53
  Speaker 4: on how to break out of that, because I'm sure
• 8:58
  Speaker 4: for many other people as well, it can just be
• 9:00
  Speaker 4: this real, like gruppling anxiety of oh my god, Like
• 9:05
  Speaker 4: I know, I could just speak up right now in
• 9:07
  Speaker 4: this group discussion, but my body's physically like not letting
• 9:12
  Speaker 4: me do it. Yeah, I'd love to hear your advice, because, yeah,
• 9:18
  Speaker 4: I'm always wanting to speak out and give my thoughts
• 9:21
  Speaker 4: sometimes in those group discussions with people I may not
• 9:24
  Speaker 4: know as well, but just really struggle to.
• 9:28
  Speaker 2: And it's definitely a mindset thing. But I'd love to
• 9:31
  Speaker 2: know some tips awesome question. Love it.
• 9:36
  Speaker 1: Yeah, Okay, So firstly, this so I think that one
• 9:42
  Speaker 1: of the modules that she's referring to as well, for
• 9:43
  Speaker 1: those of you that haven't listened to the audiobook or
• 9:45
  Speaker 1: read the book How To Chest Change, But this, yeah,
• 9:49
  Speaker 1: it has to do with like our identity and what
• 9:51
  Speaker 1: we really identify with, and sometimes we end up kind
• 9:54
  Speaker 1: of blocking ourselves or cock blocking ourselves from new things
• 9:57
  Speaker 1: that we could bring into our identity that would really
• 10:00
  Speaker 1: serve us, like personality traits as an example, or a
• 10:03
  Speaker 1: belief structure that would really serve us, but we so
• 10:07
  Speaker 1: heavily identify with old beliefs that then we find it
• 10:11
  Speaker 1: hard to try something new or to behave in a
• 10:13
  Speaker 1: new way, or to like you said, to speak up
• 10:16
  Speaker 1: in front of a group of people or whatever. So
• 10:18
  Speaker 1: you mentioned that you were an introvert, and I think
• 10:23
  Speaker 1: a lot of people think if I'm going to label
• 10:25
  Speaker 1: myself as an introvert, then that comes with all these
• 10:28
  Speaker 1: other things that an introvert is. But I want you
• 10:31
  Speaker 1: to say, like, get really clear on what an introvert
• 10:35
  Speaker 1: means to you, because an introvert, you can still be
• 10:39
  Speaker 1: the introvert but not be shy. I think A lot
• 10:41
  Speaker 1: of people think an introvert is shy, timid, reserved, can't
• 10:45
  Speaker 1: speak up for themselves with their mind.
• 10:47
  Speaker 2: But that's not the case at all.
• 10:48
  Speaker 1: Some of the boldest people that I know, who are
• 10:52
  Speaker 1: the most comfortable in their own skin, who have no
• 10:55
  Speaker 1: qualms in speaking their mind in a respectful manner, are introvert. Okay,
• 11:00
  Speaker 1: So firstly say that get clear on what an introvert
• 11:04
  Speaker 1: is in a way that makes you feel empowered. So
• 11:07
  Speaker 1: a good way of looking at introvert versus extravert. A
• 11:10
  Speaker 1: good way that I like to describe it as is
• 11:14
  Speaker 1: introverts have their batteries charged when they are more alone,
• 11:20
  Speaker 1: or when it's a one on one conversation, or more
• 11:22
  Speaker 1: so in solitude, and that like less social stimulation. That's
• 11:26
  Speaker 1: when their battery is charged. And when they go out
• 11:28
  Speaker 1: for social events. It has nothing to do with liking
• 11:30
  Speaker 1: it or not liking it. They might quite enjoy it,
• 11:33
  Speaker 1: but it's draining for them, it's exhausting. So it's it's
• 11:37
  Speaker 1: they can do it, but to an extent, and then
• 11:39
  Speaker 1: they're like, I've fucking reached my fucking limit.
• 11:41
  Speaker 2: I'm out of here.
• 11:41
  Speaker 1: But it doesn't mean that they're shy tim it can't whatever.
• 11:44
  Speaker 1: So you could say to yourself, I'm an introvert. I
• 11:47
  Speaker 1: can do big social gatherings to an extent, and I
• 11:50
  Speaker 1: can really kind of maximize my time there and my
• 11:53
  Speaker 1: experience that it's going to be great. But I know
• 11:55
  Speaker 1: that ultimately, if I want to have my batteries recharged,
• 11:57
  Speaker 1: it's going to be in the more one on one
• 11:59
  Speaker 1: interactions or I really like my solitude. An extrovert, on
• 12:03
  Speaker 1: the other hand, it gets their batteries charged through social interactions,
• 12:07
  Speaker 1: through big group settings, through going out, being out and
• 12:09
  Speaker 1: abad in public with people, and they thrive of that, okay,
• 12:13
  Speaker 1: And then if they spend too much time alone, they
• 12:15
  Speaker 1: feel depleted.
• 12:16
  Speaker 2: I think that I'm an ambivert because.
• 12:19
  Speaker 1: I need both. I absolutely need my alone time. I
• 12:21
  Speaker 1: will die if I don't have like that mellow alone time.
• 12:25
  Speaker 1: But then I love the social side. So putting all
• 12:28
  Speaker 1: of that aside, reframe how you look at being an
• 12:31
  Speaker 1: introver at number one, because then it'll give you a
• 12:32
  Speaker 1: lot more power. You can sit in that power being
• 12:35
  Speaker 1: like I'm a very empowered introvert, okay, And then from there,
• 12:40
  Speaker 1: when you want to speak up in a group, you
• 12:43
  Speaker 1: want to think of like a lodder structure of what's
• 12:46
  Speaker 1: going to make me feel comfortable, and then I'm going
• 12:49
  Speaker 1: to try that behavior, and then once I get used
• 12:51
  Speaker 1: to that behavior, what can make me feel comfortable again.
• 12:53
  Speaker 1: So one thing that people do that a people pleases
• 12:56
  Speaker 1: or that get uncomfortable is that they will agree with
• 12:59
  Speaker 1: things that they don't necessarily really agree with, but they
• 13:02
  Speaker 1: will just be like, oh, yep, yep, nodding, And that's
• 13:05
  Speaker 1: the first step that you're like, well, I wish I
• 13:06
  Speaker 1: didn't do that because it's actually not the truth, and
• 13:08
  Speaker 1: I struggle. So the first step would be just don't agree.
• 13:12
  Speaker 1: You could say that's an interesting perspective, tell me more
• 13:15
  Speaker 1: about your perspective. No point are you agreeing, But you're
• 13:17
  Speaker 1: also not blatantly disagreeing, so you don't have that like, well,
• 13:20
  Speaker 1: I can't just straight up disagree or I can't straight
• 13:22
  Speaker 1: up Once you feel comfortable with that, then you can
• 13:26
  Speaker 1: start to say, that's interesting that you think that way
• 13:29
  Speaker 1: because I always.
• 13:30
  Speaker 2: Looked at it from this perspective.
• 13:32
  Speaker 1: That's when you can start to if you feel comfortable,
• 13:34
  Speaker 1: share it from your perspective, you know, So it's not
• 13:36
  Speaker 1: an attack of like I need to stop you right there.
• 13:39
  Speaker 2: This is what I'm gonna say.
• 13:41
  Speaker 1: You know, even even if you completely disagree with someone
• 13:44
  Speaker 1: or you want to speak your mind or your water whatever,
• 13:46
  Speaker 1: there's always really, you know, seamless ways that you can
• 13:51
  Speaker 1: do it that feel comfortable to you. But I would
• 13:54
  Speaker 1: recommend that you start, you know, with step one. Then
• 13:58
  Speaker 1: once that feels second edged, you then bring in step two,
• 14:01
  Speaker 1: then step three, then step four. Then you become really
• 14:03
  Speaker 1: good at debating absolute strangers in a very respectful way,
• 14:05
  Speaker 1: and you can have a lot of fucking fun if
• 14:07
  Speaker 1: the other person who is good at debating as well.
• 14:09
  Speaker 1: So that's what I would recommend. Number one, change your
• 14:12
  Speaker 1: mindset around what an introvert means to you, because you
• 14:15
  Speaker 1: can still be very empowered, very confident as an introvert.
• 14:18
  Speaker 2: And number two, ask yourself, what is.
• 14:20
  Speaker 1: The main behavior that I'm avoiding when I'm in these
• 14:22
  Speaker 1: social interactions? Is it I find that I end up
• 14:24
  Speaker 1: agreeing and nodding when I don't actually agree?
• 14:27
  Speaker 2: Is it?
• 14:27
  Speaker 1: Could I just say something that's relatively neutral, but I
• 14:31
  Speaker 1: still honor what I actually want to say and what
• 14:33
  Speaker 1: I actually believe when I'm in a social situation, so
• 14:35
  Speaker 1: I can say, you don't have to say I disagree
• 14:37
  Speaker 1: with you, you could say, how did you come to
• 14:40
  Speaker 1: that conclusion?
• 14:40
  Speaker 2: I'm really interested talk to me about whatever. You know, Like,
• 14:44
  Speaker 2: you get more out of people.
• 14:46
  Speaker 1: You start digging, and people love talking about themselves, so
• 14:48
  Speaker 1: they will start opening up to you and they're like, well,
• 14:50
  Speaker 1: the reason I came to to and then you can
• 14:52
  Speaker 1: just start asking questions. The amount of times that I
• 14:54
  Speaker 1: don't even have to blatantly disagree with someone, I just
• 14:57
  Speaker 1: ask them all these questions without.
• 14:59
  Speaker 2: Ever once agreeing with them.
• 15:01
  Speaker 1: And they by the end of it, I think they
• 15:04
  Speaker 1: gather that we're not on the same page, but they
• 15:06
  Speaker 1: also gather that I'm interested enough to know where they're
• 15:09
  Speaker 1: coming from. And then they probably will start asking you
• 15:12
  Speaker 1: about your perspective and that's where you can start to
• 15:15
  Speaker 1: talk about differences in perspectives and opinions and things like that. Okay,
• 15:18
  Speaker 1: So I think that's how I would approach it. Your
• 15:22
  Speaker 1: mindset around what you believe you are, because you could
• 15:25
  Speaker 1: be very confident into it, and also you know tactics
• 15:32
  Speaker 1: social tactics that will help. Also, there's an episode that's
• 15:35
  Speaker 1: now I'm because I'm banking so many episodes, I don't
• 15:38
  Speaker 1: know if this episode is about to come, or if
• 15:40
  Speaker 1: it's just come. But if it hasn't, it's this is
• 15:42
  Speaker 1: all about charisma, and I think it's coming up. I
• 15:48
  Speaker 1: don't know the order that I'm recording these episodes, but
• 15:50
  Speaker 1: it is about how charisma is learnt, and I teach you,
• 15:54
  Speaker 1: like the twelve main traits of how to become charismatic.
• 15:58
  Speaker 1: So if that episode has come out, definitely listen to it.
• 16:00
  Speaker 1: If it hasn't yet come out, it's going to come
• 16:02
  Speaker 1: out in the next couple of weeks, so listen to
• 16:05
  Speaker 1: the episode because it will also help you with these
• 16:07
  Speaker 1: specific social settings where you are having conversations with people
• 16:11
  Speaker 1: that you absolutely don't know, where I teach you how
• 16:13
  Speaker 1: to become more charismatic, irrespective if you're an introvert.
• 16:16
  Speaker 2: Or if you're an extrovert. So thank you so much
• 16:19
  Speaker 2: for that question. I loved it. Next final one.
• 16:25
  Speaker 5: Hi, Alexis, I heard a quote that was like, your
• 16:29
  Speaker 5: first hit of dopamine in the morning is the source
• 16:32
  Speaker 5: of dopamine that you were craved throughout the rest of
• 16:34
  Speaker 5: the day. I was wondering if you could talk more
• 16:37
  Speaker 5: about that and morning routines in general. I would love
• 16:41
  Speaker 5: a whole episode on morning routines.
• 16:44
  Speaker 2: Yeah, thank you so much.
• 16:45
  Speaker 5: I love the podcast.
• 16:47
  Speaker 1: Thank you so much for sending in that question. Okay,
• 16:49
  Speaker 1: that's a really it's interesting question. I don't know if
• 16:52
  Speaker 1: I one hundred percent agree with it, but I get
• 16:55
  Speaker 1: a kind of get where where it's stemming from.
• 16:57
  Speaker 2: So I'll elaborate in a second.
• 16:58
  Speaker 1: Also, I really do I need to do an entire
• 17:00
  Speaker 1: episode on morning routines, So I will definitely write that
• 17:03
  Speaker 1: down because I'd like to do one on like various
• 17:06
  Speaker 1: different kinds of morning routines that work for different people,
• 17:09
  Speaker 1: because I've shared my specific one, which is probably going to.
• 17:12
  Speaker 2: Change very soon because I'm gonna have fucking children.
• 17:15
  Speaker 1: But yeah, so my morning routine is going to evolve
• 17:18
  Speaker 1: many times over in the near future. But yes, I
• 17:21
  Speaker 1: need to do an episode on that. Okay, when it
• 17:24
  Speaker 1: comes to dopamine, the reason why I kind of agree,
• 17:28
  Speaker 1: but then I kind of disagree with that quote is
• 17:31
  Speaker 1: it's a lot more loaded than that. So when we
• 17:35
  Speaker 1: lean and okay, what I mean by this is if
• 17:38
  Speaker 1: when you wake up, the first source of dopamine is
• 17:41
  Speaker 1: a kind of addictive, quick hit, no effort needed dopamine,
• 17:46
  Speaker 1: like cheap dopamine, like checking your phone, which is the
• 17:49
  Speaker 1: main one for most people, you are way more likely
• 17:53
  Speaker 1: to seek that kind of dopamine for the rest of
• 17:56
  Speaker 1: the day.
• 17:56
  Speaker 2: And I'll tell you why.
• 17:57
  Speaker 1: It's not because, oh it's the first thing I did
• 18:00
  Speaker 1: the day, and now that sets the tone. It's because
• 18:02
  Speaker 1: of what happens when we go for that kind of
• 18:04
  Speaker 1: dopamine versus arched dopamine. So you want to look at
• 18:07
  Speaker 1: dopamine as kind of a spike and then a return
• 18:11
  Speaker 1: to baseline.
• 18:13
  Speaker 2: Now, when we engage in addictive behaviors that require.
• 18:16
  Speaker 1: Little to no effort, gambling, being on your phone, obviously,
• 18:23
  Speaker 1: chemical addictions are next level hits of dopamine, we get
• 18:28
  Speaker 1: quite a significant sharp spike because there was no effort involved,
• 18:31
  Speaker 1: so it's not a gradual lift of dopamine. It's bang
• 18:33
  Speaker 1: straight away. And then the issue is that then we
• 18:37
  Speaker 1: get a drop below the baseline, so the dopamin doesn't
• 18:40
  Speaker 1: just return to where it was before you opened.
• 18:42
  Speaker 2: Your social media.
• 18:44
  Speaker 1: It drops below that, and then there's a bit of
• 18:46
  Speaker 1: a wash out period before your dopamine goes kind of
• 18:48
  Speaker 1: back up to that baseline and then back up again.
• 18:51
  Speaker 1: The only way to get it back up again straight
• 18:53
  Speaker 1: away is to engage in yet another addictive behavior.
• 18:56
  Speaker 2: That is why we look.
• 18:58
  Speaker 1: At our phone's tourne like, then weck our phone, put
• 19:00
  Speaker 1: it down, and then within moments, without even realized back,
• 19:02
  Speaker 1: we're looking at our phone again because we.
• 19:04
  Speaker 2: Want that hit again.
• 19:05
  Speaker 1: Okay, Now, dope mean in addition to that is not
• 19:09
  Speaker 1: only just your like addictive chemical or you know it
• 19:12
  Speaker 1: don't mean, is your willingness to do something. It is
• 19:15
  Speaker 1: the motivation chemical. And what I mean by motivation chemical
• 19:19
  Speaker 1: is that we believe that when we're about to do something,
• 19:22
  Speaker 1: dopamine is released, not just once we've got that reward,
• 19:26
  Speaker 1: but in anticipation of that reward. So that's why dopamine
• 19:30
  Speaker 1: is your willingness to do something. So if you do
• 19:33
  Speaker 1: something that's going to deplete your dopamine below your baseline,
• 19:37
  Speaker 1: you are going to be less willing, less will power
• 19:43
  Speaker 1: to do other things. So that's why I agree and
• 19:46
  Speaker 1: I disagree with that statement. So it's real, it's true,
• 19:49
  Speaker 1: but it's a lot more complicated than that, if that
• 19:51
  Speaker 1: makes sense. So if I'm going for the quick hits
• 19:54
  Speaker 1: of dopamin, then I'm likely to chase those quick hits
• 19:57
  Speaker 1: for the rest of the day because I don't have.
• 19:59
  Speaker 2: The willpower anymore.
• 20:00
  Speaker 1: I've depleted my willingness to do other things, the harder
• 20:03
  Speaker 1: things that require effort.
• 20:05
  Speaker 2: On the flip side, if I wake up.
• 20:07
  Speaker 1: And I chase effort based dopamine, I go out in
• 20:11
  Speaker 1: the sun, I go for a run, I meditate, I
• 20:16
  Speaker 1: do a workout, whatever it is.
• 20:18
  Speaker 2: That I choose to do.
• 20:20
  Speaker 1: I'm getting this nice gradual not that gradual, by the way,
• 20:24
  Speaker 1: Like it's still a nice spike. It's not that slow,
• 20:26
  Speaker 1: but it's not an instant hit. So I get this
• 20:28
  Speaker 1: gradual bang releases dopamine.
• 20:31
  Speaker 2: It goes up. It feels really good, and.
• 20:33
  Speaker 1: Then it starts to taper, but it doesn't drop. It
• 20:35
  Speaker 1: doesn't dip below the baseline where I feel, Oh, I'm depleted,
• 20:38
  Speaker 1: I've got no no.
• 20:39
  Speaker 2: It stays relatively healthy.
• 20:41
  Speaker 1: So then when we get home from the workout in
• 20:44
  Speaker 1: the sun and whatever, the exposure to sunlight and all
• 20:47
  Speaker 1: of that, we're not then.
• 20:49
  Speaker 2: Like, oh, I don't want to do anything.
• 20:51
  Speaker 1: We've got more dopamine than when we had before, and
• 20:54
  Speaker 1: therefore we are willing to do things that require effort.
• 20:58
  Speaker 2: We are our willingness to do our will.
• 21:00
  Speaker 1: Power literally goes up because of how we have harnessed
• 21:05
  Speaker 1: the different kind like it's still dopein dope mean is
• 21:07
  Speaker 1: doping across the board, But the release rate of that
• 21:10
  Speaker 1: dopamine will determine how willing we are to do things
• 21:14
  Speaker 1: versus how willing we are to reach for the next
• 21:16
  Speaker 1: big hit of the next quick hit. So if you
• 21:18
  Speaker 1: feel that I just have no willpower in the morning,
• 21:21
  Speaker 1: no like desire, then look at which kind of are
• 21:25
  Speaker 1: you going for a cheap hit, quick instant gratification dopamine
• 21:29
  Speaker 1: or is it earned And that's kind of going to
• 21:32
  Speaker 1: really differentiate how you're going to feel moving on throughout
• 21:35
  Speaker 1: the day. And something that I found, at least anecdotally
• 21:39
  Speaker 1: for me and for a lot of listeners that have
• 21:41
  Speaker 1: written in and also stated the same thing. But I'm
• 21:44
  Speaker 1: I don't know if this studies backing it, so I
• 21:46
  Speaker 1: need to research it, but at least anecdotally is that
• 21:49
  Speaker 1: I have found that when my mornings are focused around
• 21:51
  Speaker 1: the slower release of dopamine, exercise, walking, all of that,
• 21:55
  Speaker 1: and then waiting a few hours ideally one hour, but two.
• 21:59
  Speaker 2: If if I can get two hours, it's even better off.
• 22:02
  Speaker 1: Not being on my social media, not being on my phone.
• 22:04
  Speaker 1: Then I find that even when I do go on
• 22:07
  Speaker 1: my phone, it's less a for thrill, right because I've
• 22:11
  Speaker 1: already feel quite fulfilled in my day. I can be
• 22:14
  Speaker 1: on my phone, but I'm like, yep, this is good,
• 22:16
  Speaker 1: it feels nice, but it's.
• 22:17
  Speaker 2: Much of a much I don't have to have it. Okay.
• 22:20
  Speaker 1: So when you start doing things that make you feel
• 22:22
  Speaker 1: fulfilled in the day, exercise, interacting with people, good conversations,
• 22:27
  Speaker 1: working on something that requires effort that matters to you.
• 22:29
  Speaker 1: Are you writing a book, are you writing music, are
• 22:31
  Speaker 1: you practicing an instrument, whatever it is, those things are
• 22:36
  Speaker 1: going to make you feel quite fulfilled. That then when
• 22:37
  Speaker 1: you do have those addictive things right in front of you,
• 22:39
  Speaker 1: they're just going to be less addictive.
• 22:41
  Speaker 2: It's kind of like a take it or leave it
• 22:42
  Speaker 2: kind of thing. Go listen to my Rap.
• 22:43
  Speaker 1: Park episode if you want more insight into that subject
• 22:47
  Speaker 1: that I'm about feeling more fulfilled. So that was great,
• 22:51
  Speaker 1: great question, And yeah, in a way, yes that statement
• 22:57
  Speaker 1: is true, but it's just a little bit more complicated
• 22:59
  Speaker 1: and deep in that. So hopefully they give you a
• 23:01
  Speaker 1: good explanation for what I mean. Thank you so much
• 23:04
  Speaker 1: for sending in your voice messages. I love the voice messages.
• 23:09
  Speaker 1: That is all for today's episode. As always, guys, remember
• 23:12
  Speaker 1: be kind to yourself, be kind.
• 23:14
  Speaker 2: To your brain.
• 23:15
  Speaker 1: Don't take shit from anyone, and especially don't take shit
• 23:18
  Speaker 1: from yourself.
• 23:18
  Speaker 2: Don't kan