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A 30-Day Challenge to Get You Thinking and Acting Differently | Archives · Do You F*cking Mind?

• 0:12
  Speaker 1: Hello, my beautiful beans, and welcome to the podcast episode
• 0:16
  Speaker 1: of today. So this episode is one from the archives.
• 0:19
  Speaker 1: This is one that was, I'd say, one of my
• 0:23
  Speaker 1: most loved episodes. And it's one that people have messaged
• 0:27
  Speaker 1: me about since I've released it saying, oh, that 30
• 0:31
  Speaker 1: days thing, I've circled back and I've done the 30
• 0:33
  Speaker 1: days and it really made me more aware of my
• 0:35
  Speaker 1: own life. It made me more present. It made me
• 0:37
  Speaker 1: more focused. It made me just these tiny tweaks that
• 0:40
  Speaker 1: I added in my day really made that tiny little
• 0:42
  Speaker 1: bit of a difference. And after the 30 days, I
• 0:44
  Speaker 1: was just feeling so much better. And a lot of
• 0:46
  Speaker 1: people kept doing these activities well past the 30 days
• 0:49
  Speaker 1: because it's very sustainable. It's quite easy to keep doing
• 0:52
  Speaker 1: it in your life. So having said that, this is
• 0:55
  Speaker 1: the episode. If you have already listened to it, why
• 0:57
  Speaker 1: not listen to it again just to refresh, do the
• 1:00
  Speaker 1: 30 days. And I just really hope you enjoy. Danke
• 1:04
  Speaker 1: and yeah, let's get into it. So Hello, my beautiful beans,
• 1:10
  Speaker 1: and welcome to today's episode. So this episode is, I
• 1:13
  Speaker 1: want to be giving you four things that you're going
• 1:16
  Speaker 1: to do every day for the next 30 days and
• 1:18
  Speaker 1: watch how transformative it can be. But it's just four things.
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  Speaker 1: They're not even that hard. They're not time-consuming things. But
• 1:25
  Speaker 1: the key, pretty much with everything, the key is just consistency.
• 1:28
  Speaker 1: In everything that you do, consistency is king. So that's
• 1:32
  Speaker 1: what I'm going to be talking about. Pretty exciting. They
• 1:34
  Speaker 1: are fucking transformative, and your life will change if you
• 1:38
  Speaker 1: do this consistently. I want to get straight into the
• 1:40
  Speaker 1: brain fact and then get into the things that you're
• 1:43
  Speaker 1: going to be doing for the next 30 days because
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  Speaker 1: it's going to be intense. It's going to be transformative
• 1:47
  Speaker 1: and life-changing. So the brain fact that I want to
• 1:49
  Speaker 1: talk about, well, it's not really a brain fact today.
• 1:51
  Speaker 1: I'm just talking about heroin, the drug. You guys know
• 1:55
  Speaker 1: how much I love pharmacology. If you're new here, and
• 1:58
  Speaker 1: this is one of the first episodes you're listening to,
• 2:00
  Speaker 1: if you go back and listen to a whole bunch
• 2:01
  Speaker 1: of my episodes, I do brain facts all the time.
• 2:03
  Speaker 1: And my favorite kind of a brain fact or anything
• 2:05
  Speaker 1: to do with neuroscience is pharmacology. Love pharmacology. love talking
• 2:09
  Speaker 1: about drugs and their mechanism of action on the brain,
• 2:13
  Speaker 1: on receptors and all that shit. So if you're not
• 2:16
  Speaker 1: a fan of this, just fast forward it maybe like
• 2:18
  Speaker 1: five or so minutes, five, seven minutes, and you can
• 2:21
  Speaker 1: get straight into the episode, the theme of the episode. Okay,
• 2:24
  Speaker 1: so let's get into it. Heroin. So let's start with
• 2:29
  Speaker 1: what heroin is. Heroin is part of the opioid family.
• 2:33
  Speaker 1: So it's a really highly addictive substance. When someone talks
• 2:36
  Speaker 1: about an addiction to painkillers, they're talking about an opioid addiction. Really,
• 2:41
  Speaker 1: really addictive. I'm going to go into a whole bunch
• 2:44
  Speaker 1: of other kinds of opioids in a moment, but it
• 2:47
  Speaker 1: derives from that. Heroin actually derives from morphine. And morphine
• 2:51
  Speaker 1: can be produced from within the body, endogenously produced, but
• 2:54
  Speaker 1: in really, really small amounts. Most of the time when
• 2:56
  Speaker 1: you're talking about morphine, you're talking about an external, like
• 2:59
  Speaker 1: an exogenous kind of morphine in a drug of some form. Now,
• 3:04
  Speaker 1: heroin is also known as diamorphine. Heroin and morphine have
• 3:07
  Speaker 1: a very similar structure, but heroin has an extra two
• 3:10
  Speaker 1: acetyl groups to the structure. I'm not going to bore
• 3:15
  Speaker 1: you with the details, but when you think about molecules,
• 3:17
  Speaker 1: they all have a molecular shape, and different things are
• 3:21
  Speaker 1: going to contribute to what makes that shape different, like
• 3:24
  Speaker 1: whether it's got a carbon group added to it or
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  Speaker 1: a hydroxyl group. With this particular structure, morphine has a
• 3:31
  Speaker 1: particular structure and heroin is that structure, but with two
• 3:34
  Speaker 1: acetyl groups added onto it. And that's why it's known
• 3:37
  Speaker 1: as diamorphine or diacetylmorphine, okay? It's morphine with two acetyl groups,
• 3:42
  Speaker 1: so di to acetyl and morphine. So these acetyl groups
• 3:47
  Speaker 1: added to the morphine structure, which makes heroin, cause this drug,
• 3:52
  Speaker 1: the compound, to have a longer half-life. It lasts longer
• 3:55
  Speaker 1: within your system. It doesn't get broken down as quickly.
• 3:58
  Speaker 1: So it slows down how the liver processes it and
• 4:02
  Speaker 1: how it's metabolized by the body. And obviously meaning that
• 4:06
  Speaker 1: it's going to be active within the system for longer,
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  Speaker 1: the high is going to be longer, and the effects
• 4:10
  Speaker 1: of morphine in general, or heroin I should say, are
• 4:13
  Speaker 1: felt for longer. And it's kind of up to two
• 4:16
  Speaker 1: to three times more potent. Heroin is two to three
• 4:18
  Speaker 1: times more potent than morphine because of that, because of
• 4:21
  Speaker 1: the extended half-life. Now, heroin is metabolized primarily in the liver,
• 4:27
  Speaker 1: but also a little bit in the brain as well.
• 4:29
  Speaker 1: So when you take the drug orally, like codeine, morphine,
• 4:33
  Speaker 1: it goes through the liver, which adds compounds to the
• 4:36
  Speaker 1: molecule to start metabolizing it. And how much you're actually
• 4:41
  Speaker 1: getting to experience the high of the morphine or the
• 4:45
  Speaker 1: heroin is going to be very different than if you
• 4:48
  Speaker 1: smoke it or if you inject it. So if someone
• 4:50
  Speaker 1: is a drug abuser of heroin, they're normally going to
• 4:54
  Speaker 1: take it intravenously so it gets to the blood a
• 4:56
  Speaker 1: lot faster. It's bypassed the liver. You're metabolizing it in
• 5:00
  Speaker 1: a completely different way. So it gets to your blood
• 5:03
  Speaker 1: and your brain a lot faster and that's where you
• 5:05
  Speaker 1: get that high. So if you eat it, it gets
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  Speaker 1: metabolized faster. completely differently. Now, once it's actually in your system,
• 5:13
  Speaker 1: in your brain, once it's crossed the blood-brain barrier, what
• 5:16
  Speaker 1: happens is that it binds to this opioid receptor. Now,
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  Speaker 1: this receptor is normally acted on by your own hormones
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  Speaker 1: and neurotransmitters. For example, endorphins will bind to that, which
• 5:32
  Speaker 1: endorphins are like neurotransmitters that get released when you are exercising.
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  Speaker 1: It's like your body's natural painkiller. So it acts on
• 5:38
  Speaker 1: these opioid receptors within your brain, like on your nerves,
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  Speaker 1: on the neurons. And once it binds, it causes pain relief, sedation,
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  Speaker 1: reduction in anxiety, feelings of euphoria, and also this sense
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  Speaker 1: of detachment. So that feeling of euphoria and the sense
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  Speaker 1: of detachment is what's going to give you this high feeling,
• 5:56
  Speaker 1: this feeling of being on like a crazy high. And
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  Speaker 1: it also causes the neuron to become less likely to
• 6:02
  Speaker 1: fire an action potential. So it's inhibiting the action potential.
• 6:07
  Speaker 1: or like an action potential. And it also inhibits calcium
• 6:10
  Speaker 1: conductance from the neuron that is sending neurotransmitters. So when
• 6:15
  Speaker 1: you inhibit a calcium conductant, the neuron's not sending neurotransmitters.
• 6:20
  Speaker 1: So you've got a neuron that normally dumps neurotransmitters onto
• 6:22
  Speaker 1: the receiving neuron. The receiving neuron obviously receives it, and
• 6:26
  Speaker 1: then you get some sort of action that occurs. And
• 6:29
  Speaker 1: you're inhibiting from both ends. You're inhibiting from the sending
• 6:31
  Speaker 1: neuron and from the receiving neuron, to put it in
• 6:34
  Speaker 1: simple terms. But then where it happens along the spinal
• 6:39
  Speaker 1: cord of the brain is going to determine what kind
• 6:42
  Speaker 1: of action is going to occur. So different receptors on
• 6:45
  Speaker 1: different cells around the body is going to give different results.
• 6:47
  Speaker 1: So if you have a binding at a nerve cell
• 6:49
  Speaker 1: within the spinal cord, it's going to inhibit pain signals
• 6:52
  Speaker 1: to the brain. That's why morphine or heroin is so
• 6:55
  Speaker 1: good as a painkiller. But it also acts on a
• 6:58
  Speaker 1: part of the brain that helps regulate the experience of
• 7:00
  Speaker 1: the emotional aspect of pain. by acting on this particular
• 7:05
  Speaker 1: part of the brain called the anterior cingulate cortex, and
• 7:07
  Speaker 1: it reduces action potentials in that area. And then it
• 7:10
  Speaker 1: also activates levels of– like it increases dopamine levels in
• 7:15
  Speaker 1: a part of the brain called the nucleus accumbens. It
• 7:18
  Speaker 1: increases activity there, which releases more dopamine. So this could
• 7:21
  Speaker 1: be one of– or this is one of the main
• 7:23
  Speaker 1: reasons why heroin and opioids are so addictive because of
• 7:25
  Speaker 1: this link to the release of dopamine. Now, the more
• 7:30
  Speaker 1: exposed you are to heroin, the higher your tolerance. This
• 7:33
  Speaker 1: is with a lot of drugs. You become really tolerant
• 7:36
  Speaker 1: to the drug. So normally what a heroin addict could
• 7:38
  Speaker 1: take after years of abuse would kill the everyday person
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  Speaker 1: who has never taken heroin before. Like it's literally a
• 7:46
  Speaker 1: lethal dose where it's something, it could be a daily
• 7:48
  Speaker 1: dose for a heroin addict that's been abusing the drug
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  Speaker 1: for a long time. So when there is an increased
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  Speaker 1: tolerance to a drug, you actually see a change in
• 7:56
  Speaker 1: receptor numbers on the surface of the cell, on the
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  Speaker 1: cell membrane. So you're literally getting these physiological changes within
• 8:02
  Speaker 1: the neurons on the brain. On the surface of the cell,
• 8:05
  Speaker 1: you see a reduction in these receptors. So there's less
• 8:08
  Speaker 1: receptors to act on. So the effect is not as brutal.
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  Speaker 1: So the person needs to take more of the drug
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  Speaker 1: to experience the same effect as someone who's never taken
• 8:15
  Speaker 1: it before. But because of these physiological effects on the brain,
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  Speaker 1: withdrawals are then experienced when there's an absence of the
• 8:23
  Speaker 1: heroin or any opioid that you're taking. So withdrawal symptoms
• 8:27
  Speaker 1: can be sweating profusely, feeling extremely sick, tremors, having really
• 8:33
  Speaker 1: bad thoughts or nightmares or, you know, like it's just
• 8:38
  Speaker 1: an awful experience emotionally and physically. And it's extremely, extremely
• 8:44
  Speaker 1: unbearable and it normally causes most people to obviously go
• 8:46
  Speaker 1: back on the drug because they cannot handle how intense
• 8:49
  Speaker 1: these withdrawals are. And then there's drugs such as like
• 8:52
  Speaker 1: methadone that are prescribed to wean people of heroin. It's
• 8:54
  Speaker 1: like a less aggressive form of an opioid. It's still
• 8:57
  Speaker 1: not good for you, but it's not as aggressive as heroin.
• 9:00
  Speaker 1: And that's how you kind of, not for everyone, but
• 9:03
  Speaker 1: that's one of the ways to help someone come off
• 9:05
  Speaker 1: a heroin addiction. Now, what does an overdose look like?
• 9:09
  Speaker 1: If someone's overdosing on heroin or opioids for that matter,
• 9:12
  Speaker 1: opioids being like morphine, oxycodone, fentanyl, codeine, hydrocodone, which is
• 9:18
  Speaker 1: also known as Vicodin, There's a whole bunch of different opioids.
• 9:22
  Speaker 1: If someone's overdosing, they're either unconscious or they're really shallow
• 9:26
  Speaker 1: or slow breathing because what it does, it also suppresses
• 9:29
  Speaker 1: or it like shuts down a lot of activity in
• 9:31
  Speaker 1: the brainstem. And the brainstem is in charge of like breathing,
• 9:34
  Speaker 1: heart rate, blood pressure, all of that. And you're suppressing,
• 9:36
  Speaker 1: you're deactivating activity in that area. So you're going to
• 9:40
  Speaker 1: have very shallow or slow breathing, really faint heartbeat, pale skin,
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  Speaker 1: your arms and legs are all limp. your pupils are really,
• 9:47
  Speaker 1: really tiny, vomiting, can't speak. It's pretty intense, obviously. And
• 9:52
  Speaker 1: when you are overdosing, you, when someone, ideally not you,
• 9:56
  Speaker 1: when someone is overdosing or is having an overdose on heroin,
• 10:00
  Speaker 1: they are given something called naloxone. And this medication can
• 10:03
  Speaker 1: really quickly reverse the overdose effect. It's an antagonist to opioids.
• 10:08
  Speaker 1: It antagonizes, which means that it's going to compete at
• 10:10
  Speaker 1: the binding site where the opioid binds to the receptor.
• 10:14
  Speaker 1: So it knocks off the opioid and it blocks that
• 10:16
  Speaker 1: receptor and reverses the effects of the opioid, the heroin,
• 10:19
  Speaker 1: the morphine, whatever the opioid is. So when this happens,
• 10:22
  Speaker 1: your breathing is pretty much instantly restored. Your heart rate
• 10:27
  Speaker 1: comes back up. All normal functions come back. But naloxone
• 10:30
  Speaker 1: can only be used when someone is overdosing. If you
• 10:33
  Speaker 1: don't have opioids in the system, then naloxone has no effect.
• 10:35
  Speaker 1: So you can't use naloxone as a treatment for someone
• 10:38
  Speaker 1: that is an addict unless they're actually on the drug
• 10:41
  Speaker 1: at the time. otherwise you're not going to feel an effect.
• 10:44
  Speaker 1: And naloxone can be given as a nasal spray or
• 10:47
  Speaker 1: it can be injected under the skin, subcutaneously under the
• 10:50
  Speaker 1: skin or into the muscle. And it lasts in the
• 10:52
  Speaker 1: person's system for about 30 to 90 minutes. But some
• 10:57
  Speaker 1: opioids can last longer than the 30 to 90 minutes.
• 10:59
  Speaker 1: So if someone has overdosed, they normally obviously monitor that
• 11:03
  Speaker 1: person for a long period of time to see if
• 11:05
  Speaker 1: they need another dose of naloxone to get them through
• 11:09
  Speaker 1: this overdose. But obviously, obviously that person should be under
• 11:13
  Speaker 1: medical care if that's the case. That's not your responsibility.
• 11:16
  Speaker 1: That should be with the paramedic or in hospital. So, yeah,
• 11:19
  Speaker 1: that's pretty much heroin. I thought I'd just, you know,
• 11:23
  Speaker 1: talk about this. I've had, sadly, very sadly, a lot
• 11:25
  Speaker 1: of people, well, I wouldn't say a lot, but more
• 11:27
  Speaker 1: than a handful of people message me saying that they
• 11:30
  Speaker 1: know someone who's addicted to opioids or heroin and what
• 11:33
  Speaker 1: does it mean, what's going on, what does it do.
• 11:36
  Speaker 1: So I thought it'd be interesting to talk a little
• 11:38
  Speaker 1: bit more. I've spoken about opioids a little bit. But
• 11:40
  Speaker 1: I wanted to do a more in-depth chat on heroin
• 11:43
  Speaker 1: in particular and what goes down in the brain and
• 11:45
  Speaker 1: how it kind of manifests as a high and all
• 11:48
  Speaker 1: of that. So hectic, but let's get into a completely
• 11:51
  Speaker 1: different topic now, which is the four things you can
• 11:53
  Speaker 1: do every day for 30 days to absolutely transform your life.
• 11:56
  Speaker 1: So let's get into it. So what I want you
• 12:06
  Speaker 1: to do with this exercise is obviously A, try and
• 12:09
  Speaker 1: do it to the best of your ability. B, if
• 12:12
  Speaker 1: you miss one day or you miss one of the
• 12:14
  Speaker 1: things on one of the days, don't beat yourself up
• 12:17
  Speaker 1: about it. It doesn't mean that you have to start
• 12:18
  Speaker 1: from scratch. It's just the more often you do it,
• 12:21
  Speaker 1: the better. Ideally, you want to be doing it all
• 12:24
  Speaker 1: of the four things every day for 30 days. But
• 12:26
  Speaker 1: if you miss one or two days here or there,
• 12:28
  Speaker 1: don't beat yourself up. Don't be like, oh, it's fucked.
• 12:30
  Speaker 1: I don't have to. Just do as much as you can. Okay.
• 12:33
  Speaker 1: Try and rope someone into doing it with you if
• 12:36
  Speaker 1: you can because it's always– you can never rely on
• 12:39
  Speaker 1: someone to do something. Never say the reason I didn't
• 12:42
  Speaker 1: do this is because my accountability buddy didn't keep me accountable.
• 12:45
  Speaker 1: That's just shoving the blame to someone else when it
• 12:48
  Speaker 1: is your responsibility. But having said that, it's always going
• 12:51
  Speaker 1: to be more doable if you have one, two or
• 12:55
  Speaker 1: more people that are doing it with you. On the
• 12:57
  Speaker 1: times that you're like, oh, not today, the person is like, hey,
• 13:01
  Speaker 1: have you done your 30-day thing? Have you done this?
• 13:02
  Speaker 1: Have you done that? So it's, I love the concept.
• 13:05
  Speaker 1: If and whenever possible, have an accountability buddy, have someone
• 13:09
  Speaker 1: that you're doing it with. And that's why I said
• 13:10
  Speaker 1: at the start of the podcast, write it in the group.
• 13:13
  Speaker 1: If you guys are doing the 30-day challenge, write it
• 13:15
  Speaker 1: in the group and see who's doing it with you.
• 13:17
  Speaker 1: You know, you can find an absolute random who's going
• 13:19
  Speaker 1: to do it if your partner or your friend or
• 13:20
  Speaker 1: your housemate doesn't want to do it with you. Okay,
• 13:23
  Speaker 1: let's get into it. The first thing you're going to do,
• 13:25
  Speaker 1: number one, is you're going to do a strategy to
• 13:27
  Speaker 1: increase your awareness, okay? Your self-awareness specifically. So at the
• 13:34
  Speaker 1: end of the day, you can do this throughout the day,
• 13:37
  Speaker 1: but if you're doing it throughout the day, also do
• 13:40
  Speaker 1: it at the end of the day. I want you to,
• 13:41
  Speaker 1: it's like a log, to write a log, write down
• 13:45
  Speaker 1: everything you did that day that cock blocked who you
• 13:48
  Speaker 1: were trying to become. Because you can't change what you
• 13:52
  Speaker 1: don't acknowledge. So you need to identify everything that you did.
• 13:55
  Speaker 1: And we're going to look at different categories of identifying.
• 13:59
  Speaker 1: You're going to look at actions that you did. So
• 14:02
  Speaker 1: what actions did I take today that got in the
• 14:04
  Speaker 1: way of who I want to become or what inaction
• 14:09
  Speaker 1: occurred that got in the way of who I wanted
• 14:11
  Speaker 1: to become? Was there a time where you were sitting
• 14:13
  Speaker 1: on the couch and you thought, I could get up
• 14:15
  Speaker 1: and do that one thing that takes me 20 minutes, but,
• 14:18
  Speaker 1: and you procrastinated. So was it something that you failed
• 14:21
  Speaker 1: to do or was it something that you did that
• 14:23
  Speaker 1: got in the way? Like you ended up spending way
• 14:26
  Speaker 1: too much time on your phone when you could have
• 14:27
  Speaker 1: been doing something else. You know, you could have been
• 14:29
  Speaker 1: studying this little thing, this language that you want to learn,
• 14:31
  Speaker 1: but you ended up being on Instagram for too long.
• 14:33
  Speaker 1: Like what is it? Write it all down, all the
• 14:35
  Speaker 1: little actions throughout the day that cock-blocked you. Then the
• 14:39
  Speaker 1: next category is what interactions with people did you have
• 14:43
  Speaker 1: or not? you know, with yourself, but ideally with people,
• 14:48
  Speaker 1: did you have that got in the way? So this
• 14:51
  Speaker 1: could be, I didn't stand up for myself today and
• 14:53
  Speaker 1: that gets in the way of me being who I
• 14:56
  Speaker 1: want to be. I put myself down in front of
• 14:58
  Speaker 1: other people. Someone gave me a compliment and I said, no, no, no.
• 15:00
  Speaker 1: And then you absolutely just shamed your own body instead
• 15:04
  Speaker 1: of just gracefully accepting a compliment. Guys, on a side note,
• 15:08
  Speaker 1: when you receive a compliment, you've got to think of
• 15:10
  Speaker 1: a compliment as a gift. If someone was to give
• 15:12
  Speaker 1: you a gift and <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL> <HAL>
• 15:17
  Speaker 1: You would graciously accept it. They're like, that's so nice.
• 15:19
  Speaker 1: Thank you so much. When someone compliments you, this is
• 15:22
  Speaker 1: another side challenge that you can do. Learn to accept
• 15:25
  Speaker 1: a compliment. That's one of the best things you can
• 15:27
  Speaker 1: do for self-love. If someone compliments you, just say, thank you.
• 15:29
  Speaker 1: That's so nice. Thank you. That's really sweet of you.
• 15:31
  Speaker 1: Don't counteract the compliment with you absolutely, like, roasting your appearance,
• 15:38
  Speaker 1: your body, you know, don't body shame yourself as a
• 15:41
  Speaker 1: response to someone giving you a compliment. I know it's
• 15:43
  Speaker 1: really hard for a lot of people because they might
• 15:45
  Speaker 1: struggle with body image, but try to do that because
• 15:49
  Speaker 1: that's one of the ways that you're cock blocking yourself
• 15:50
  Speaker 1: from becoming the person you want to become, from feeling
• 15:53
  Speaker 1: the way you want to be feeling. So the other
• 15:55
  Speaker 1: one is, like I said, interaction. Did you not stand
• 15:58
  Speaker 1: up for yourself? Did you put yourself down in front
• 16:00
  Speaker 1: of other people? Or maybe did you respond in a
• 16:02
  Speaker 1: way that you didn't like how you responded? Did you
• 16:05
  Speaker 1: get really angry when you want to be someone who's
• 16:07
  Speaker 1: more understanding? Write it all down. And then the last
• 16:09
  Speaker 1: category is what thoughts or beliefs did I have that
• 16:16
  Speaker 1: I allowed to brew for longer than I wanted to
• 16:18
  Speaker 1: in my mind? So whether it's a really negative belief
• 16:21
  Speaker 1: about your abilities, about your appearance, about who you are,
• 16:23
  Speaker 1: about what you're deserving of in a relationship, whatever it is.
• 16:27
  Speaker 1: Write it all down. What occurs, awareness is everything, guys.
• 16:32
  Speaker 1: What happens when you start writing something down is you
• 16:34
  Speaker 1: become acutely aware of your patterns. And it seems so
• 16:38
  Speaker 1: basic and it seems like, oh, but if I'm writing
• 16:40
  Speaker 1: it down, am I not just reinforcing this? But you're
• 16:43
  Speaker 1: not at all because you're now becoming analytical about something
• 16:47
  Speaker 1: that is subconscious. You're now becoming conscious of the behavior
• 16:50
  Speaker 1: that is normally subconscious. And that is exactly what you
• 16:53
  Speaker 1: want to do. When something becomes subconscious, you have basically,
• 16:58
  Speaker 1: you've kind of, what's the word? You're kind of outsourcing
• 17:02
  Speaker 1: a job to somebody else. So for example, when you
• 17:06
  Speaker 1: start driving, it's a conscious effort. The first few months
• 17:11
  Speaker 1: that you're driving, it's like, do not talk to me.
• 17:13
  Speaker 1: You're trying to focus on everything. Now, after years of driving,
• 17:16
  Speaker 1: it's subconscious. You've outsourced the the intensity and how difficult
• 17:20
  Speaker 1: it is to your subconscious mind. Your subconscious mind takes
• 17:22
  Speaker 1: over and it sometimes takes over in a really good
• 17:25
  Speaker 1: way and it sometimes absolutely takes over your life in
• 17:27
  Speaker 1: a really bad way because it's just, you know, taking
• 17:29
  Speaker 1: the reins and run off. That's what happens with negative thoughts.
• 17:31
  Speaker 1: You're trying to pull them out of your subconscious and
• 17:34
  Speaker 1: bring them into your conscious awareness because when it is
• 17:36
  Speaker 1: in your conscious awareness, you can intercept and change. When
• 17:39
  Speaker 1: it's in your subconscious, you cannot. So that is the
• 17:41
  Speaker 1: beauty of it. You write everything down, okay? Another beauty
• 17:47
  Speaker 1: of this is once you write it down is that
• 17:48
  Speaker 1: the next time you think this thought, you're like, oh,
• 17:51
  Speaker 1: I'm going to write this down tonight. It doesn't go unnoticed.
• 17:55
  Speaker 1: It doesn't creep in and linger for too long. You
• 17:59
  Speaker 1: become aware of your thoughts and your behaviours a lot quicker.
• 18:02
  Speaker 1: You start just by being aware, you start intercepting things quicker.
• 18:06
  Speaker 1: For example, one of the techniques for people that have
• 18:11
  Speaker 1: a tick, like a habit that they're trying to break,
• 18:14
  Speaker 1: used to have like a little rubber band or a
• 18:15
  Speaker 1: counter that they hold. And every time they do the action,
• 18:19
  Speaker 1: they just count it, okay? Every time they have this,
• 18:22
  Speaker 1: you know, behavior or addictive tick that they do or
• 18:26
  Speaker 1: like it could be– not addictive tick, but it could
• 18:28
  Speaker 1: be like every time I check social media, I just
• 18:30
  Speaker 1: count it. Every time I open the fridge, I just
• 18:32
  Speaker 1: count it. I'm not trying to stop it. It's just
• 18:34
  Speaker 1: raising awareness. And that– You know, they've done all these
• 18:37
  Speaker 1: studies that groups of people that just number and become
• 18:41
  Speaker 1: aware of every time they do the behavior, the behavior
• 18:43
  Speaker 1: then drops down, biting your nails, all of that kind
• 18:45
  Speaker 1: of stuff. Just by counting how many times you do it,
• 18:48
  Speaker 1: you become more aware of it and you do it less. Okay.
• 18:51
  Speaker 1: So that's kind of the theory behind writing down every
• 18:55
  Speaker 1: way that you cock block yourself. That's number one. Number two,
• 19:00
  Speaker 1: you're going to rewrite your and visualize. So this task
• 19:04
  Speaker 1: is tagged onto the first task. But if you're going
• 19:08
  Speaker 1: to do one of the two tasks, the first task
• 19:10
  Speaker 1: is the one that you're going to do because awareness, awareness, awareness, awareness.
• 19:14
  Speaker 1: So number two, rewrite and visualize. So for a couple
• 19:17
  Speaker 1: of minutes, it doesn't have to be for too long.
• 19:19
  Speaker 1: Immediately after you've done this awareness exercise, you're just going
• 19:21
  Speaker 1: to write down and you don't even have to write it.
• 19:23
  Speaker 1: You can think up alternatives to all of those things
• 19:26
  Speaker 1: you did. So imagine yourself tomorrow encountering compliment and imagine
• 19:33
  Speaker 1: and visualize how you would respond the next time you
• 19:35
  Speaker 1: would say thank you so much that's really nice oh
• 19:38
  Speaker 1: I haven't heard that before but I really appreciate your
• 19:41
  Speaker 1: kind words whatever the fuck it is that you want
• 19:42
  Speaker 1: to say or if you're about to put yourself down
• 19:45
  Speaker 1: what would you say instead like maybe it wasn't for
• 19:47
  Speaker 1: a response to a compliment maybe it was something else
• 19:49
  Speaker 1: and you're just about to put yourself down just for
• 19:51
  Speaker 1: the sake of it because you want to be funny.
• 19:52
  Speaker 1: Can you be funny without self-sabotage? Is that possible? Maybe
• 19:56
  Speaker 1: it is. If you remember when you were sitting on
• 20:00
  Speaker 1: the couch and you thought, Oh, I just stayed there
• 20:02
  Speaker 1: for too long. Imagine yourself getting up and doing that
• 20:05
  Speaker 1: thing and then feeling great after you do the thing.
• 20:08
  Speaker 1: It's this whole idea of imagining your future self, visualizing
• 20:11
  Speaker 1: it and making it more of a reality and a
• 20:15
  Speaker 1: possible reality in your head, okay? This only has to
• 20:17
  Speaker 1: go for a few minutes. This is not a massive
• 20:19
  Speaker 1: process and you don't have to rewrite every single thing
• 20:21
  Speaker 1: you did that day, just some main ones, okay? Just
• 20:24
  Speaker 1: so you get into the headspace of visualizing this new reality,
• 20:30
  Speaker 1: your new way of being. You can think of something
• 20:32
  Speaker 1: that you thought negatively about yourself and then in your head,
• 20:35
  Speaker 1: you're going to think of three positive things about yourself.
• 20:38
  Speaker 1: Right now, you can even pause this thing and right now,
• 20:40
  Speaker 1: write down into your phone, in your notes, your three
• 20:43
  Speaker 1: favorite things about your physical appearance, your three favorite things
• 20:46
  Speaker 1: about your personality and the three favorite things that you
• 20:48
  Speaker 1: have to offer to other people around you. Write it
• 20:50
  Speaker 1: down and you might think that you've got nothing, but
• 20:52
  Speaker 1: everybody has three things that they can think of for
• 20:55
  Speaker 1: each one. Even if it takes you an hour, I
• 20:56
  Speaker 1: don't care. Sit down and write those down. So there
• 20:59
  Speaker 1: should be nine things in total and have it in
• 21:01
  Speaker 1: your list and pin it to the top of your lists.
• 21:03
  Speaker 1: I mean, it depends what phone you have, but you
• 21:05
  Speaker 1: can pin notes to the top of your list. So
• 21:07
  Speaker 1: when you open up your notes, that list is at
• 21:09
  Speaker 1: the top. And I want you to refer back to
• 21:11
  Speaker 1: that list every time you're having a moment where you're
• 21:13
  Speaker 1: having a self-sabotage moment or you're making a joke about
• 21:15
  Speaker 1: your own appearance or who you are. Read it and remember,
• 21:20
  Speaker 1: remind yourself of these things. Keep them top of mind.
• 21:23
  Speaker 1: Keep them top of awareness until that becomes a subconscious thought,
• 21:26
  Speaker 1: until your subconscious thoughts are more likely to revert back
• 21:28
  Speaker 1: to the things you love about yourself versus the things
• 21:30
  Speaker 1: that you're going to laugh about yourself or hate about yourself.
• 21:35
  Speaker 1: Number three, energy shifters. We are going to create some
• 21:40
  Speaker 1: awesome energy shifters and I want you to pinpoint three
• 21:42
  Speaker 1: times in the day where your energy needs to be shifted. Well,
• 21:46
  Speaker 1: you're only going to pinpoint two times because the first
• 21:48
  Speaker 1: one is a non-negotiable. The first one's in the morning
• 21:50
  Speaker 1: and you're going to do this in the morning, okay?
• 21:53
  Speaker 1: You have to think about your energy. And what you
• 21:55
  Speaker 1: do with your body as heavily as being one of
• 21:57
  Speaker 1: the main influences of your neurotransmitters and the neurochemicals that
• 22:01
  Speaker 1: are going on in your brain. Movement has a direct,
• 22:05
  Speaker 1: instant impact on the neurochemicals that are occurring and the
• 22:09
  Speaker 1: release patterns of the neurochemicals within your brain. Okay? So
• 22:13
  Speaker 1: if you get out of bed, roll out of bed,
• 22:17
  Speaker 1: and you're on your phone and you're, and you kind
• 22:19
  Speaker 1: of drag yourself to the bathroom and then you're on
• 22:21
  Speaker 1: your phone and then you get a coffee, but you're
• 22:22
  Speaker 1: on your phone and you're on your phone. What do
• 22:25
  Speaker 1: you think is going to happen? Not much. You're going
• 22:28
  Speaker 1: to be in this zone of like, oh, I'm pacifying
• 22:31
  Speaker 1: my discomfort. I'm pacifying my aversion to, I don't want
• 22:36
  Speaker 1: to be doing this. I don't want to be here.
• 22:37
  Speaker 1: I don't want to be there. What do you think
• 22:39
  Speaker 1: is happening in your brain? It's just going to carry on,
• 22:41
  Speaker 1: carry on, carry on. You're not going to be feeling
• 22:43
  Speaker 1: really great. You're not going to be feeling really motivated.
• 22:45
  Speaker 1: The coffee is going to be a bit of a
• 22:46
  Speaker 1: pick me up, a little bit of a stimulant. That's great.
• 22:49
  Speaker 1: And then you're just going to start your day. versus
• 22:52
  Speaker 1: you getting out of bed and choosing physical movement and
• 22:55
  Speaker 1: something like, which I'm going to, music, which I'm going
• 22:58
  Speaker 1: to tell you in a sec what to do, music
• 23:00
  Speaker 1: and physical movement to completely transform your state, your physical
• 23:05
  Speaker 1: state and the chemical state within your brain in that moment, okay?
• 23:11
  Speaker 1: So you could get out of bed, you slash you
• 23:14
  Speaker 1: will get out of bed. You're going to put on
• 23:16
  Speaker 1: your favorite song or playlist so you're not banging on
• 23:19
  Speaker 1: the same song a million times throughout the day put
• 23:21
  Speaker 1: on one song, one song, okay, whether it's headphones or speaker,
• 23:26
  Speaker 1: I don't care, and you're going to move your body, okay?
• 23:29
  Speaker 1: You can stretch. You can just stand there and look
• 23:32
  Speaker 1: at yourself in the mirror and reach your arms over
• 23:34
  Speaker 1: your head, take a big inhale, and then exhale, drop
• 23:36
  Speaker 1: your hands back down, and do that for a full
• 23:37
  Speaker 1: minute or a full song, however long. Minimum a minute, guys,
• 23:40
  Speaker 1: minimum one minute, but ideally for the duration of a song,
• 23:43
  Speaker 1: which is around three minutes. And you are going to
• 23:46
  Speaker 1: just move. So for some of you guys, That equals
• 23:50
  Speaker 1: I'm doing a hit. I'm doing squat jumps. I'm doing burpees.
• 23:53
  Speaker 1: I'm going to go nuts for a full three minutes.
• 23:56
  Speaker 1: For some people, it's I'm going to just jog up
• 23:57
  Speaker 1: and down. Some people, it's skipping. Some people, it's I'm
• 23:59
  Speaker 1: just going to do some downward dogs and stretching and
• 24:01
  Speaker 1: open up my chest and back. Some people, it's just
• 24:03
  Speaker 1: some nice deep breathing with arm movements. But it is
• 24:06
  Speaker 1: movement with music and with deeper breath. You are changing
• 24:10
  Speaker 1: your posture. You are getting your blood flowing. Blood flow increased.
• 24:13
  Speaker 1: Blood flow increases. Oxygen to the brain increased. Oxygen to
• 24:17
  Speaker 1: the brain equals increased energy. activity throughout the whole brain.
• 24:20
  Speaker 1: You're getting a nice release of these neurotransmitters. Your brain
• 24:23
  Speaker 1: regions start connecting and communicating a lot better. You're a
• 24:26
  Speaker 1: lot calmer. You can self-soothe a lot faster. I can
• 24:30
  Speaker 1: go on and on and on and on and on
• 24:31
  Speaker 1: about the benefits of just changing your posture and breathing
• 24:35
  Speaker 1: deep and getting some circulation happening to your brain. That's
• 24:40
  Speaker 1: what you're going to do. That's the morning, but then
• 24:42
  Speaker 1: pick another two moments within the day They can be random,
• 24:46
  Speaker 1: but ideally, I want you to pinpoint when do you
• 24:48
  Speaker 1: normally feel a slump? Is it the typical 3.30? Is it, oh,
• 24:52
  Speaker 1: I normally have a lot of meetings in the morning
• 24:54
  Speaker 1: and around 11, I'm like, oh, before I go out
• 24:57
  Speaker 1: for lunch and I'm feeling a bit, oh, is that
• 24:59
  Speaker 1: the time? Is it straight after lunch? Is it when
• 25:01
  Speaker 1: you've finished work and you're like, I have no drive
• 25:03
  Speaker 1: to do anything after I've finished work and I just
• 25:05
  Speaker 1: want to collapse on the couch? You choose whenever, but
• 25:07
  Speaker 1: the morning is number one. What are the two times minimum,
• 25:10
  Speaker 1: you can do this as often as you want, what
• 25:12
  Speaker 1: are the two times in the day Do I need
• 25:14
  Speaker 1: to physically change my state to impact my emotional state,
• 25:18
  Speaker 1: my emotional well-being, my mental health? What are the two
• 25:22
  Speaker 1: times in the day? And I don't care if you're
• 25:24
  Speaker 1: in a fucking office. I don't care. Put on your headphones.
• 25:26
  Speaker 1: Go to the bathroom if you have. Ideally not because
• 25:28
  Speaker 1: you don't want to be inhaling like toilet smells. I mean,
• 25:31
  Speaker 1: you can if you want, but that sounds a bit rank.
• 25:33
  Speaker 1: But go for a walk. Just say, I'm taking five.
• 25:36
  Speaker 1: Stand up. Sit back down. Stand up. Sit back down.
• 25:38
  Speaker 1: Who cares if people think you're weird? You're changing your
• 25:40
  Speaker 1: physical state. Put some headphones on. move for a minute.
• 25:44
  Speaker 1: We're going to do this three times a day minimum.
• 25:48
  Speaker 1: In total, that is what, like nine minutes of your
• 25:53
  Speaker 1: day broken up? And what's nine minutes in your day?
• 25:55
  Speaker 1: Do you know, I literally just paused this and calculated it.
• 25:59
  Speaker 1: Nine minutes is 0.63, not even 1%, not even 1%
• 26:02
  Speaker 1: of the time in your day, 0.63, pretty much half
• 26:05
  Speaker 1: a percent of the time of your day will be
• 26:13
  Speaker 1: spent transforming your mood and energy for the entire day.
• 26:16
  Speaker 1: That's a pretty good trade-off to me. That's a fucking
• 26:19
  Speaker 1: good trade-off to me, okay? So you're going to do
• 26:22
  Speaker 1: that minimum nine minutes, three blocks of three minutes. You
• 26:25
  Speaker 1: know what? You can do three blocks of one minute.
• 26:28
  Speaker 1: I don't care, but do it. Now, the last one
• 26:40
  Speaker 1: is you're going to change your bed routine. even just
• 26:44
  Speaker 1: for the next 30 days. I want you to create
• 26:47
  Speaker 1: a 30-minute pre-sleep routine. The first thing that you're going
• 26:52
  Speaker 1: to do is you're going to eliminate visual stimulation. If
• 26:57
  Speaker 1: you're somebody that watches TV before bed, that's beautiful, but
• 27:00
  Speaker 1: don't do it for the last 30 minutes before you
• 27:02
  Speaker 1: fall asleep, okay? If you're someone that can't fall asleep
• 27:04
  Speaker 1: with total silence, that's okay, but I don't want visual stimulation.
• 27:09
  Speaker 1: Your visual cortex takes up more than a quarter of
• 27:11
  Speaker 1: your brain. It takes up so much of your brain.
• 27:14
  Speaker 1: There is way too much stimulus going on. If you
• 27:17
  Speaker 1: need something in the background, it is sound, but not visual.
• 27:21
  Speaker 1: So you're going to eliminate visual because you're going to
• 27:23
  Speaker 1: start noticing that your sleep is going to get better.
• 27:26
  Speaker 1: You can watch TV, but turn it off about 30
• 27:28
  Speaker 1: minutes prior to, like just before the wind down. So
• 27:33
  Speaker 1: you can have something like an audio book, Sleep stories
• 27:36
  Speaker 1: are great. Sleep stories are fucking awesome because they're designed
• 27:39
  Speaker 1: to wind down and not be too intense or stimulating.
• 27:41
  Speaker 1: But you can have an audiobook, podcast, a sleep story,
• 27:44
  Speaker 1: whatever it is that you want. Or you can have
• 27:47
  Speaker 1: something even less stimulating like rain sounds or, you know,
• 27:51
  Speaker 1: like those sounds that help you fall asleep, whatever it
• 27:53
  Speaker 1: is that floats your boat. So that's how you're going
• 27:56
  Speaker 1: to be winding down. But then separate to that, I
• 27:58
  Speaker 1: want you to have a huge glass of water by
• 28:00
  Speaker 1: your bed, if not two. If you're like me and
• 28:02
  Speaker 1: you drink, like I wake up in weird, like semi-awake,
• 28:05
  Speaker 1: semi-asleep states and pump through like a liter of water
• 28:08
  Speaker 1: in seven hours that I'm asleep, weirdly. I get so
• 28:11
  Speaker 1: thirsty in my sleep, it's weird. But I also have
• 28:13
  Speaker 1: a big, like a bottle of water in the morning
• 28:16
  Speaker 1: and I try and drink as much water as possible
• 28:17
  Speaker 1: when I wake up. Not to make me sick, but just,
• 28:19
  Speaker 1: you know, this one of the best ways to wake
• 28:21
  Speaker 1: yourself up without feeling groggy and shit is hydration, okay?
• 28:24
  Speaker 1: So a big glass of water by your bed for
• 28:26
  Speaker 1: the morning. And then what you're going to do, ideally
• 28:29
  Speaker 1: before you put on the sleep sounds and all of that,
• 28:31
  Speaker 1: at the start of this bedtime routine, you've brushed your teeth,
• 28:34
  Speaker 1: you've gotten into bed, I want you to write a list, okay?
• 28:38
  Speaker 1: You can do this outside of your bed, but this
• 28:40
  Speaker 1: is every night before bed, write a list before falling asleep.
• 28:44
  Speaker 1: This list that you're going to do is going to
• 28:46
  Speaker 1: be the best way of putting everything that's in your
• 28:48
  Speaker 1: mind stressing you out or that you're overthinking or whatever
• 28:50
  Speaker 1: onto paper. But we're going to do a slightly different
• 28:53
  Speaker 1: list to how you normally will do a list. Yes,
• 28:55
  Speaker 1: you're getting everything out onto the page so you don't
• 28:57
  Speaker 1: have to overthink it. It's literally, lists are literally proven
• 29:00
  Speaker 1: to help people reduce anxiety because it's physically there in
• 29:03
  Speaker 1: front of them and they are taking the the stress
• 29:06
  Speaker 1: load off their memory and putting it onto paper. So
• 29:09
  Speaker 1: that in itself helps you wind down. But we're going
• 29:12
  Speaker 1: to order the list into categories. You can either just
• 29:14
  Speaker 1: write everything down and put little letters next to each one,
• 29:17
  Speaker 1: but the categories are going to be urgent versus non-urgent.
• 29:20
  Speaker 1: The next category is going to be hard action versus
• 29:24
  Speaker 1: soft action. I've done a podcast on hard action versus
• 29:26
  Speaker 1: soft action, but basically Hard action is where you're really
• 29:30
  Speaker 1: doing the work. It's normally going to feel like more
• 29:32
  Speaker 1: effort because it is more effort. And soft action is
• 29:34
  Speaker 1: where you're kind of doing peripheral work that helps you
• 29:37
  Speaker 1: kind of get there, but it's not really, if you
• 29:39
  Speaker 1: only ever did soft action, you never get anywhere. So
• 29:41
  Speaker 1: for example, if you're looking for a job, a soft
• 29:44
  Speaker 1: action is looking through job ads. That's a soft action.
• 29:50
  Speaker 1: You can do that all day long, but it's never
• 29:51
  Speaker 1: going to get you anywhere. A hard action is booking
• 29:53
  Speaker 1: in the interview and rocking up to the interview, you know,
• 29:56
  Speaker 1: or making a phone call to someone, that's a hard action.
• 30:00
  Speaker 1: An email to someone is a soft action. So it's
• 30:03
  Speaker 1: the things that are more intense that are going to
• 30:04
  Speaker 1: get you further and you're going to see more results,
• 30:06
  Speaker 1: that's hard action. Soft action is like, it's helpful, but
• 30:10
  Speaker 1: that alone won't do too much. So identify what is
• 30:14
  Speaker 1: hard action, what is soft, and then identify what is
• 30:16
  Speaker 1: your passion or purpose versus what is not. So you've
• 30:21
  Speaker 1: got urgent, non-urgent, so that's U and NU, little letters,
• 30:24
  Speaker 1: hard versus soft, H versus S, and then purpose versus
• 30:28
  Speaker 1: non-purpose and P versus NP or whatever you want, but
• 30:31
  Speaker 1: put little like letters next to each thing. And then
• 30:35
  Speaker 1: you're going to put a little star or you're going
• 30:36
  Speaker 1: to circle at least one of those three categories. You
• 30:40
  Speaker 1: want to, at the start of the day, do at
• 30:42
  Speaker 1: least one hard action or something towards a hard action.
• 30:45
  Speaker 1: You want to do something that's urgent, like actually urgent.
• 30:48
  Speaker 1: And then you want to do something that's got to
• 30:50
  Speaker 1: do with your passion. And you're going to do that
• 30:53
  Speaker 1: And you're going to say, this is what I'm going
• 30:54
  Speaker 1: to prioritize tomorrow, ideally in the morning. But at some
• 30:57
  Speaker 1: point tomorrow, I'm going to do at least one of
• 30:59
  Speaker 1: these hard purpose and urgent things. That way, as you
• 31:05
  Speaker 1: work through your list, you feel super fulfilled that you
• 31:08
  Speaker 1: tapped into those three important things. And you're going to
• 31:11
  Speaker 1: feel very, very fulfilled at the end of the day,
• 31:13
  Speaker 1: even if you didn't get through the list. It doesn't
• 31:15
  Speaker 1: matter if you didn't get through the list. Shit happens
• 31:17
  Speaker 1: all the fucking time. Roadblocks occur, you know, the We're
• 31:21
  Speaker 1: constantly running into things that are not in our control.
• 31:23
  Speaker 1: So much of our life, most of our life is
• 31:25
  Speaker 1: not in our control. So never beat down on yourself
• 31:27
  Speaker 1: because you don't get through that fucking to-do list, okay?
• 31:30
  Speaker 1: But the aim is to identify what could be done
• 31:33
  Speaker 1: and the things that really would make your day and
• 31:36
  Speaker 1: would make you feel fulfilled if you did them. And
• 31:39
  Speaker 1: it's one from each of those categories. I can guarantee
• 31:41
  Speaker 1: you do one from each of those categories. It would
• 31:42
  Speaker 1: change your life. Do that for 30 days. You'll never
• 31:45
  Speaker 1: want to go back. Okay. So that is the 30
• 31:47
  Speaker 1: day challenge guys to just reiterate. The first one is
• 31:51
  Speaker 1: to increase awareness, increase awareness on the behaviors or the
• 31:54
  Speaker 1: behavior that you did or didn't do. That's cock blocking
• 31:56
  Speaker 1: you from becoming the person you are. The interactions that
• 31:59
  Speaker 1: you had, that's stopping you from becoming the person you are,
• 32:02
  Speaker 1: whether it's blowing up at someone, not being patient, negative self-talk,
• 32:06
  Speaker 1: putting yourself down. And the thoughts and beliefs that you had.
• 32:09
  Speaker 1: The second thing you're going to do is rewrite and visualize.
• 32:12
  Speaker 1: Like I said, you don't have to write it down
• 32:13
  Speaker 1: if you don't want to. It depends what works for you.
• 32:15
  Speaker 1: Some people love the writing aspect of it. Some people
• 32:17
  Speaker 1: just want to sit there, close their eyes and visualize.
• 32:18
  Speaker 1: But you're going to visualize what it would be like
• 32:21
  Speaker 1: to override those with a different action. And imagine yourself
• 32:24
  Speaker 1: doing that in the you of tomorrow or the you
• 32:27
  Speaker 1: of next week. The third thing you're going to do
• 32:29
  Speaker 1: is create energy shifters. Get like a badass playlist and
• 32:33
  Speaker 1: think of what movement you're going to do First thing
• 32:37
  Speaker 1: in the morning, when you wake up, get out of bed,
• 32:39
  Speaker 1: you're going to physically change your state and then pick
• 32:41
  Speaker 1: another two times throughout the day. Have that playlist ready
• 32:43
  Speaker 1: to go. That's the energy shifters. And the last one
• 32:46
  Speaker 1: is you're going to change up your bed routine. No
• 32:48
  Speaker 1: visual stimulus, 30 minutes before falling asleep. And you're going
• 32:51
  Speaker 1: to do that special list where you're breaking down the
• 32:53
  Speaker 1: different categories off that list. All right, guys, 30 day challenge.
• 32:58
  Speaker 1: And I want you to start today or tomorrow really,
• 33:00
  Speaker 1: because you're doing the morning thing. I don't know what
• 33:02
  Speaker 1: time you're listening to this podcast episode. You could start
• 33:05
  Speaker 1: it today, if not tomorrow. 30 days. So today or
• 33:08
  Speaker 1: tomorrow is day one. If you miss a day, keep going.
• 33:12
  Speaker 1: Don't think, oh, well, I'll start again on Monday. No, no, no, no, no, no, no.
• 33:15
  Speaker 1: Just keep going. Keep going. That day still counts as
• 33:17
  Speaker 1: a day. Just fucking keep going. Don't stress. If you
• 33:20
  Speaker 1: miss one of these points, just keep going. It's fine.
• 33:23
  Speaker 1: Just the main thing is out of the 30 days,
• 33:26
  Speaker 1: is it possible to have done this for 20 of
• 33:27
  Speaker 1: those 30 days? That's a great success. Could I have
• 33:30
  Speaker 1: done it for 15? Could Ideally, if you can, share
• 33:36
  Speaker 1: your progress. Share how you're going on the Facebook group.
• 33:38
  Speaker 1: I can guarantee you this will change your outlook on life.
• 33:41
  Speaker 1: It's going to change your mood. It's going to change
• 33:43
  Speaker 1: your productivity. It's going to change how you sleep. Everything's
• 33:46
  Speaker 1: going to change. And it's so simple. Anyone can do
• 33:49
  Speaker 1: this stuff. Anyone can do it. But it just takes
• 33:52
  Speaker 1: consistency and it takes a bit of discipline. Guys, thank
• 33:54
  Speaker 1: you so much for tuning in to today's episode. I
• 33:57
  Speaker 1: hope you enjoyed that. I hope you enjoyed the brain
• 33:58
  Speaker 1: fact as well. Please share This episode, share it with
• 34:01
  Speaker 1: all your friends and family. We're going to reach all
• 34:03
  Speaker 1: the beans around the world. And as always, remember, be
• 34:06
  Speaker 1: kind to yourself, be kind to your brain. Don't take
• 34:09
  Speaker 1: shit from anyone and especially don't take shit from yourself. Danke. Danke.