Latest / Do You F*cking Mind? / 395. 6 steps to break free from your old life & step into your new future

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395. 6 steps to break free from your old life & step into your new future · Do You F*cking Mind?

• 0:11
  Speaker 1: Hello, beautiful beans, and welcome to the podcast episode of Today.
• 0:15
  Speaker 1: So this podcast episode, I finally have a brain fact.
• 0:18
  Speaker 1: Well it's not actually a brain fact, it's just a
• 0:20
  Speaker 1: science fact. And then we're going to go into how
• 0:25
  Speaker 1: to stop living in the past and how to stop
• 0:27
  Speaker 1: acting from the past, and basically how you can begin
• 0:31
  Speaker 1: to reprogram your subconscious mind so you can start living
• 0:34
  Speaker 1: as the version of yourself that you want to start
• 0:36
  Speaker 1: living in. Now, that's a very convoluted way of explaining it,
• 0:39
  Speaker 1: but by the time I finished this episode, I would
• 0:41
  Speaker 1: have come up with a more concise title which you
• 0:44
  Speaker 1: would have just read and clicked on. So good Times
• 0:48
  Speaker 1: Life Update. Everything's great. There you go. Also, thank you
• 0:52
  Speaker 1: for the feedback on everyone that's using the app. I'm
• 0:55
  Speaker 1: getting really really good feedback. People are loving the affirmations,
• 0:58
  Speaker 1: the meditations, the workouts. I've got some like og people
• 1:02
  Speaker 1: that have returned to do the workouts as well and
• 1:03
  Speaker 1: they're like, oh my god, it's like old school days
• 1:05
  Speaker 1: as well. So that's really really exciting. Thank you so much.
• 1:09
  Speaker 1: There's new workouts being added every week, so we're just
• 1:12
  Speaker 1: going to start to like really build out that workout
• 1:14
  Speaker 1: library as well. Anyway, let's get straight into the brain
• 1:18
  Speaker 1: slash science fact. If you are not interested in listening
• 1:21
  Speaker 1: to the science fact, you can fast forward. I'm guessing
• 1:23
  Speaker 1: roughly ten or so minutes to get into the body
• 1:26
  Speaker 1: of the episode. So we're going to be talking about peptides,
• 1:30
  Speaker 1: and I'm actually going to be doing a bit of
• 1:31
  Speaker 1: a series on peptides. Every couple of weeks, I'm going
• 1:35
  Speaker 1: to cover maybe a different peptide and kind of how
• 1:38
  Speaker 1: it operates in your body. But today I'll cover roughly peptides.
• 1:42
  Speaker 1: But then I'm going to be talking about one peptide
• 1:44
  Speaker 1: in particular, which is insulin, and I'm going to be
• 1:47
  Speaker 1: talking about what happens when you have diabetes and what
• 1:50
  Speaker 1: the role of insulin or what happens when insulin isn't
• 1:54
  Speaker 1: like playing out its role properly. Okay, So firstly, what
• 1:58
  Speaker 1: is a fucking peptide? It is a short chain amino acid.
• 2:02
  Speaker 1: Now we know that amino acids Where I say we
• 2:04
  Speaker 1: know because I've said it before, but you may not
• 2:06
  Speaker 1: have listened but to that episode. But amino acids are
• 2:10
  Speaker 1: the building blocks of protein. Okay, So protein is basically
• 2:13
  Speaker 1: a structure of folded up amino acids. And if the
• 2:17
  Speaker 1: protein is folded up properly with the set structure of
• 2:21
  Speaker 1: amino acids, it performs a particular role. If the protein
• 2:24
  Speaker 1: has been misfolded, that's where you get mutations in the body. Okay.
• 2:28
  Speaker 1: Peptides are made up of up from two to roughly
• 2:33
  Speaker 1: fifty amino acids in like a chain, and they are
• 2:36
  Speaker 1: linked together by these peptide bonds. Now it's different from
• 2:40
  Speaker 1: protein because the chain is shorter. Okay. Protein Proteins are
• 2:45
  Speaker 1: long molecules made up of multiple multiple peptide subunits, also
• 2:49
  Speaker 1: known as polypeptides. Okay, So proteins can be digested by enzymes.
• 2:53
  Speaker 1: Peptides can make collagen elastin keratin. There's many roles of peptides.
• 2:59
  Speaker 1: I'm going to go into a bunch of them later,
• 3:01
  Speaker 1: but you will probably have heard of peptides a lot,
• 3:06
  Speaker 1: especially more so recently in the role of tissue recovery,
• 3:11
  Speaker 1: skin for healthier skin, for improved elasticity, and just rehabilitation
• 3:18
  Speaker 1: in general. A lot of people are accessing peptides for
• 3:21
  Speaker 1: these things, and there's many ways that you can access peptides.
• 3:24
  Speaker 1: By the way, now, peptides also can act as hormones,
• 3:28
  Speaker 1: which affects the endocrine system like the hormone system, and
• 3:31
  Speaker 1: they also help in regulating the immune system. Now, the
• 3:36
  Speaker 1: body produces thousands of peptides, but you can also take
• 3:40
  Speaker 1: them exogenously produced peptides. So you've got endogenous which is
• 3:45
  Speaker 1: produced by the body, and exogenous which can be like
• 3:47
  Speaker 1: synthetically produced or otherwise taken out of other things. So
• 3:53
  Speaker 1: you can take them via injection subcutaneously under the skin,
• 3:56
  Speaker 1: you can have it via a nasal spray, or you
• 3:57
  Speaker 1: can take them orally. Now, they can be safe, and
• 4:01
  Speaker 1: they can also be dangerous, and like a lot of things,
• 4:04
  Speaker 1: there's many reasons that why something would be safe and
• 4:06
  Speaker 1: why something would be dangerous. A lot of peptides have many, many,
• 4:09
  Speaker 1: many advantages for physical and even mental health and healing,
• 4:12
  Speaker 1: but then there are risks and side effects of course,
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  Speaker 1: And you have to remember that the poison is in
• 4:17
  Speaker 1: the dose for most things. So if you're getting something
• 4:20
  Speaker 1: administered properly in the right way, the right dose for
• 4:23
  Speaker 1: your weight and for what you need, then it can
• 4:26
  Speaker 1: be quite safe and effective. If you're getting it off
• 4:30
  Speaker 1: the black market and have no idea on dosages and
• 4:32
  Speaker 1: you don't really know what you're doing, but you saw
• 4:34
  Speaker 1: some influencer like, oh ha, this is going to make
• 4:36
  Speaker 1: your skin really great. Then it may potentially cause harm. Okay.
• 4:40
  Speaker 1: It can be prescribed by doctors or physicians, you can
• 4:43
  Speaker 1: be purchased online, and then like I said, you can
• 4:45
  Speaker 1: be purchased through less reliable sources like the black market.
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  Speaker 1: An example of one that is often prescribed, especially for
• 4:53
  Speaker 1: people that are rehabilitating or recovering, especially from cancers and things,
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  Speaker 1: is human growth hormone stimulating peptide. Okay, so human growth
• 5:04
  Speaker 1: hormone is really good for recovery and tissue healing, but
• 5:07
  Speaker 1: really large amounts of human growth hormone can make things grow,
• 5:11
  Speaker 1: and not just muscle. I think people think, oh, yeah,
• 5:13
  Speaker 1: the muscle's going to grow. It's not really about just
• 5:15
  Speaker 1: growing your muscle. It can cause other things to enlarge
• 5:18
  Speaker 1: in a way that's actually going to be bad for you. Okay.
• 5:21
  Speaker 1: Insulin is also a peptide, which I'll go into in
• 5:23
  Speaker 1: a second, and the role of that is to regulate
• 5:25
  Speaker 1: the blood sugar. Oxytocin, the bonding neurotransmitter chemical is also
• 5:30
  Speaker 1: a peptide. And then one that you've probably heard of,
• 5:33
  Speaker 1: which I have covered kind of briefly, back in the
• 5:36
  Speaker 1: day is semaglutide aka o zen pic so this is
• 5:40
  Speaker 1: glucagon like peptide one. So there's thousands and thousands and
• 5:44
  Speaker 1: thousands and thousands of them. There's also a melon and
• 5:46
  Speaker 1: stimulating peptide called melano tan okay, and this stimulates melanin
• 5:53
  Speaker 1: without you needing sun exposure. But it can also bring
• 5:56
  Speaker 1: on nausea. It can be bad for your liver and
• 5:58
  Speaker 1: your kidneys depending on the dose, but it will make
• 6:00
  Speaker 1: you really, really tanned. So it's really fucking interesting. Now. Also,
• 6:06
  Speaker 1: another side effect of taking peptides of the wrong dose
• 6:10
  Speaker 1: and you know where you're not administering it properly, is
• 6:12
  Speaker 1: that it can bring on mood disorders, depressions, suicide ideations
• 6:17
  Speaker 1: and things like that. So I think it's really important
• 6:19
  Speaker 1: that you know exactly what you're doing. If you're going
• 6:21
  Speaker 1: down the route of peptides, you want to speak to
• 6:25
  Speaker 1: an endochronologist, a hormone specialist. You've got to do your
• 6:29
  Speaker 1: due diligence. Now let's quickly cover insulin. I'm going to
• 6:32
  Speaker 1: talk about what happens kind of the mechanism of action
• 6:36
  Speaker 1: and what happens in diabetes and then we'll get into
• 6:38
  Speaker 1: the topic of today. So insulin, when you eat food,
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  Speaker 1: it gets broken down in the digestive tract so its
• 6:45
  Speaker 1: components can be absorbed into the bloodstream and used up
• 6:48
  Speaker 1: by the body for like fuel and nutrients. We all
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  Speaker 1: know that, okay. And one of these things is glucose,
• 6:53
  Speaker 1: a sugar, right, It gets absorbed in the intestines and
• 6:56
  Speaker 1: then it enters the blood stream. That is your blood
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  Speaker 1: sugar level. So you eat something, the glucose gets broken down,
• 7:02
  Speaker 1: absorbed through the intestines. Bang, you have now a higher
• 7:05
  Speaker 1: blood sugar level. Okay, it circulates, it's causing your blood
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  Speaker 1: sugar levels to rise. And when this happens, a signal
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  Speaker 1: is sent to the pancreatic cells okay in your pancreas,
• 7:17
  Speaker 1: and that then responds by releasing something called insulin, the peptide,
• 7:22
  Speaker 1: and these are made by these cells in the like
• 7:25
  Speaker 1: insulin is made by cells in the pancreas. Now, the
• 7:27
  Speaker 1: role of insulin is for glucose to reach important tissues,
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  Speaker 1: so it doesn't just want to hang out and fucking
• 7:34
  Speaker 1: chill in your bloodstream. You want glucose getting too important
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  Speaker 1: tissues like liver muscles out of post tissues. Okay, so
• 7:42
  Speaker 1: it takes the sugar. Insulin's role is to take sugar
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  Speaker 1: from the blood circulation and move them into the cells
• 7:47
  Speaker 1: for energy. If sugar can't get into the cells, that
• 7:51
  Speaker 1: is when your blood sugar levels go up. So insulin
• 7:55
  Speaker 1: is lowering your blood sugar by moving it from the
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  Speaker 1: bloodstream into the tissue. Okay. Now, the pancreas also makes
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  Speaker 1: another hormone which is called glucagon, and glucagon signals to
• 8:08
  Speaker 1: the liver to release stored sugar when your blood sugar
• 8:12
  Speaker 1: levels are too low. So you want to have the
• 8:15
  Speaker 1: right blood sugar levels. You can't have it too low
• 8:17
  Speaker 1: and you can't have it too high because it's going
• 8:19
  Speaker 1: to cause problems. Right. So this normally happens if you've
• 8:21
  Speaker 1: been fasting for a few hours. An example if this
• 8:23
  Speaker 1: is if you've just been sleeping and you've worken up
• 8:26
  Speaker 1: after not eating for about ten or so hours. Now,
• 8:29
  Speaker 1: another hormone produced in the gut helps the pancreas produce
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  Speaker 1: the right amount of insulin to move the sugar from
• 8:35
  Speaker 1: the blood to the cells, and this is called glucagon
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  Speaker 1: like peptide one aka GLP one, which is also ozen
• 8:42
  Speaker 1: pic and this is like can be turned into a medication,
• 8:44
  Speaker 1: you know, for people with diabetes. But basically it's stimulating
• 8:48
  Speaker 1: these beta cells in the pancreas which make those cells
• 8:51
  Speaker 1: produce insulin. So insulin production goes up when the blood
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  Speaker 1: sugar level is too high, and then it helps reduce
• 8:57
  Speaker 1: the amount of sugar that the liver is producing as well.
• 9:00
  Speaker 1: So it needs to keep this blood glucose level stable.
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  Speaker 1: That's pretty much the role of insulin. So when you
• 9:05
  Speaker 1: hear oh, insulin regulates blood sugar levels, that's what's happening. Now.
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  Speaker 1: Glucose is able to enter the cells in your body
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  Speaker 1: via something called facilitated diffusion. Basically, put simply, insulin binds
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  Speaker 1: to insulin receptors. Now I've spoken about binding to receptors
• 9:22
  Speaker 1: a thousand times on my podcast, primarily in the brain,
• 9:25
  Speaker 1: but there are receptors all over the body, in different
• 9:28
  Speaker 1: tissues and different organs. Okay, and insulin the molecule will
• 9:34
  Speaker 1: bind two insulin receptors on the cell and once bound,
• 9:38
  Speaker 1: once it locks in, glucose channels then open. Okay, but
• 9:44
  Speaker 1: they're not going to open unless insulin has bound to
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  Speaker 1: the receptor. Okay. Bang, then you get these glucose channels
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  Speaker 1: that open. They allow glucose to enter the cells, and
• 9:53
  Speaker 1: then once glucose has enter the cell, it converts into
• 9:56
  Speaker 1: energy that can be used by the body. Beautiful. Now,
• 10:00
  Speaker 1: in diabetes, what's going on. So type one, the body
• 10:04
  Speaker 1: makes little to no insulin, so the individual needs to
• 10:08
  Speaker 1: take insulin every day obviously, so they can regulate their
• 10:13
  Speaker 1: blood sugar levels and so they can all that mechanism
• 10:16
  Speaker 1: of action can happen as normal. This is normally diagnosed
• 10:19
  Speaker 1: in children or young adults. Type two, so that's type one.
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  Speaker 1: Type two diabetes is where the body stops the insulin
• 10:27
  Speaker 1: that it does make from doing its job properly. So
• 10:29
  Speaker 1: there's a bit of an interference going on. The body
• 10:32
  Speaker 1: is making some insulin but not enough. Ninety percent of
• 10:35
  Speaker 1: people with type two with sorry, ninety percent of people
• 10:38
  Speaker 1: with diabetes have type two diabetes, and normally this occurs
• 10:42
  Speaker 1: in people who are older or in people who are overweight. Now,
• 10:47
  Speaker 1: type two is insulin resistance, okay, so this is where
• 10:53
  Speaker 1: cells cannot use the insulin properly. It's like resistant to insulin.
• 10:57
  Speaker 1: But it's not that your body is not making any
• 11:00
  Speaker 1: not enough insulin because the pancreas can't keep up with
• 11:03
  Speaker 1: a demand or for some reason, insulin cannot be used
• 11:06
  Speaker 1: in the body properly, and because the insulin is not
• 11:09
  Speaker 1: binding properly, the blood sugar can't enter through the glucose channel,
• 11:13
  Speaker 1: and then this causes hyperglycemia, which is the same symptoms
• 11:17
  Speaker 1: of diabetes. So if you have hypo glycemia where your
• 11:20
  Speaker 1: blood sugar levels are too low, so hygh pert too much,
• 11:22
  Speaker 1: hypo not enough, so hypoglycemia is where you don't have enough, okay,
• 11:28
  Speaker 1: and this happens when you're not eating enough carbohydrates, where
• 11:32
  Speaker 1: you're taking too much insulin, when you're more active than normal,
• 11:37
  Speaker 1: or certain medications can cause this as well. So in
• 11:41
  Speaker 1: type one diabetes. Back to type one, cells in your
• 11:44
  Speaker 1: immune system or in the individual's immune system attack the
• 11:47
  Speaker 1: cells in the pancreas that make the insulin, so that's
• 11:50
  Speaker 1: what's happening here. So slowly these cells are killed, so
• 11:53
  Speaker 1: it's unable to produce enough insulin, or it's unable to
• 11:57
  Speaker 1: produce insulin full stop. And without insulin, sugar can't be
• 12:00
  Speaker 1: used as fuel, and then sugar builds up in the
• 12:03
  Speaker 1: bloodstream and then that causes damage to blood vessels. It
• 12:06
  Speaker 1: causes blindness, it causes heart disease, and more so, insulin
• 12:10
  Speaker 1: needs to be taken several times a day. That's why
• 12:13
  Speaker 1: diabetes can be such a dangerous condition when not treated properly. Now,
• 12:18
  Speaker 1: if you do have hypo just the last thing that
• 12:20
  Speaker 1: I'm going to say. For those that do have hyperglycemia
• 12:23
  Speaker 1: where they're just not getting enough off the blood sugar
• 12:25
  Speaker 1: because they've taken too much insulin or they haven't eaten
• 12:29
  Speaker 1: enough carbs, then this can be treated by eating or
• 12:31
  Speaker 1: drinking something high in sugar. So that's just fifteen to
• 12:34
  Speaker 1: twenty grams of sugar. This could be just like a
• 12:36
  Speaker 1: cup of fruit juice. It could be like a small
• 12:38
  Speaker 1: handful of raisins, or like one spoon of sugar or
• 12:41
  Speaker 1: something like that, or like some jelly beans or whatever.
• 12:44
  Speaker 1: So that's the brain fact of today, or the science fact.
• 12:47
  Speaker 1: And I'm going to start bringing in more peptides to
• 12:49
  Speaker 1: talk about. If you want me to cover a particular peptide,
• 12:53
  Speaker 1: I can do a bit of my research into it
• 12:56
  Speaker 1: and try and break it down in a very simplified way,
• 12:59
  Speaker 1: because obviously there are resources out there that give you
• 13:02
  Speaker 1: a much more in depth look into peptides. But the
• 13:07
  Speaker 1: point of these science facts and brain facts is just
• 13:08
  Speaker 1: so you have like a general understanding of the topic. Okay, Now,
• 13:34
  Speaker 1: let's talk about the actual topic of today's episode, which
• 13:39
  Speaker 1: is how to reprogram your subconscious mind to take you
• 13:43
  Speaker 1: from living in the past to living as the future
• 13:46
  Speaker 1: version of yourself that you want to live in. Okay,
• 13:49
  Speaker 1: The question is can you reprogram your subconscious mind? Yes,
• 13:52
  Speaker 1: you can. Why would you want to do that? We're
• 13:55
  Speaker 1: going to talk about that in a second. And how
• 13:56
  Speaker 1: we're gonna do it. We're gonna talk about it in
• 13:58
  Speaker 1: a second, and I'm gonna give you specific examples for
• 14:01
  Speaker 1: different scenarios that you might be tackling in your life.
• 14:03
  Speaker 1: On how you're going to do it. There's going to
• 14:04
  Speaker 1: be seven steps and I think it's seven, and I'm
• 14:07
  Speaker 1: going to break it down and then I'm going to
• 14:08
  Speaker 1: apply those seven steps to exact examples in your life.
• 14:12
  Speaker 1: So this should be very applicable. You should be able
• 14:15
  Speaker 1: to transfer this information bang and inject it straight into
• 14:18
  Speaker 1: your life as off tomorrow, well maybe even today. Okay. Now,
• 14:22
  Speaker 1: the hardest thing between us and change, the change that
• 14:26
  Speaker 1: we want, is our pull to live as our past selves. Okay,
• 14:32
  Speaker 1: whether it's wanted or whether it's unwanted. We are constantly pulled.
• 14:36
  Speaker 1: We're stuck in our past, whether we want to or not.
• 14:39
  Speaker 1: We are just stuck in our past, okay. And when
• 14:41
  Speaker 1: you think about your past, it's anything that's happened before
• 14:44
  Speaker 1: this very second, So it's pretty much all encompassing of
• 14:47
  Speaker 1: our entire lives. This includes addictive behaviors, bad habits, lack
• 14:52
  Speaker 1: of action, lack of confidence. There's a million, a million
• 14:58
  Speaker 1: different things that could fit into who you're past self is.
• 15:01
  Speaker 1: There's a lot of things from your past self that
• 15:03
  Speaker 1: you want to continue bringing into your future self and
• 15:05
  Speaker 1: the version of yourself that you really want to become.
• 15:07
  Speaker 1: There's many many character traits that you're like, I love
• 15:10
  Speaker 1: this about myself, I love this about my routine and
• 15:12
  Speaker 1: my skill set whatever, and then there's many things that
• 15:14
  Speaker 1: you don't. And when we find ourselves stuck and unable
• 15:17
  Speaker 1: to progress further in life, it's because we are pulled
• 15:20
  Speaker 1: to stay in the past version of ourselves because it
• 15:23
  Speaker 1: represents comfort, it represents stability. The unknown scares a lot
• 15:28
  Speaker 1: of people, and also it just we don't really know
• 15:31
  Speaker 1: where to begin, and we don't know how to snap
• 15:33
  Speaker 1: out of our old self and our old routines. So
• 15:37
  Speaker 1: that's what we're going to talk about. Now. One of
• 15:41
  Speaker 1: the best things to put a stop from us living
• 15:44
  Speaker 1: in the past is awareness, and I'm going to talk
• 15:47
  Speaker 1: a lot about awareness in this episode. It's this idea
• 15:50
  Speaker 1: of shedding light. The moment you are aware of something,
• 15:53
  Speaker 1: you are using a different part of your brain. We're
• 15:56
  Speaker 1: moving out of automatic to conscious. Okay, moving out of
• 16:00
  Speaker 1: subconscious to conscious. Now, subconscious processing is a phenomenal tool
• 16:04
  Speaker 1: to use if it is working for you, but it
• 16:08
  Speaker 1: can also be a major hindrance if it's not working
• 16:11
  Speaker 1: for you, because if you've programmed your subconscious minds to
• 16:14
  Speaker 1: lean into these habits that are really wasting your time
• 16:16
  Speaker 1: and holding you back and making you feel sluggish and
• 16:19
  Speaker 1: stopping you from feeling motivated, then your subconscious mind is
• 16:22
  Speaker 1: really doing you any favors in that particular category that
• 16:25
  Speaker 1: we're talking about. Okay, but if trained properly, it can
• 16:28
  Speaker 1: do a lot. Now, what is the subconscious mind? I'm
• 16:32
  Speaker 1: going to brush over it if I haven't already, because
• 16:34
  Speaker 1: I know I probably have a thousand times. So among many, many,
• 16:37
  Speaker 1: many things, a subconscious mind is a part of your
• 16:39
  Speaker 1: brain that makes decisions for you without needing to actively
• 16:44
  Speaker 1: or consciously think about it. Okay. And it does this
• 16:46
  Speaker 1: because of past repeated actions. Okay. When something is repeated enough,
• 16:51
  Speaker 1: the brain thinks, cool, that's how you want me to
• 16:53
  Speaker 1: do it. Okay, I'll take the responsibility off you. I'll
• 16:55
  Speaker 1: do it for you. Okay, you just subcontract that tusk
• 16:58
  Speaker 1: to the subconscious minded. The subconsc mind will take care
• 17:00
  Speaker 1: of it. That's great for things like driving, holding a
• 17:04
  Speaker 1: conversation while you're able to drive. There's certain things that
• 17:06
  Speaker 1: we do on autopilot that the subconscious mind has taken over.
• 17:08
  Speaker 1: That's made our life so much easier. You don't require
• 17:11
  Speaker 1: a high focus on all these tasks that we're really
• 17:14
  Speaker 1: used to doing. And that's important. Now it learns from
• 17:18
  Speaker 1: our past repeated actions, along with influences from like neurochemicals.
• 17:22
  Speaker 1: It's going to influence what we are drawn to and
• 17:24
  Speaker 1: what we avoid, addictive behaviors and things like that. But
• 17:27
  Speaker 1: it's going to turn those things into patterns, habits, and behaviors. Okay.
• 17:33
  Speaker 1: Conscious The conscious mind, on the other hand, is what
• 17:36
  Speaker 1: we know is happening in the current moment. Okay, it
• 17:39
  Speaker 1: requires awareness of thoughts, an awareness of the present moment
• 17:44
  Speaker 1: or present conversation, or a present activity or a present action.
• 17:47
  Speaker 1: I have to be aware of what I'm doing if
• 17:49
  Speaker 1: this is going to be a conscious process. Okay, so
• 17:52
  Speaker 1: this includes things like learning, doing something new, correcting something,
• 17:56
  Speaker 1: being engaged in a debate, things like that. Okay, now
• 18:01
  Speaker 1: that we know the difference, you're going to realize that
• 18:04
  Speaker 1: awareness is going to be your greatest tool to snap
• 18:07
  Speaker 1: you out of your old self to your new self.
• 18:09
  Speaker 1: Because we are stuck in our subconscious processes way way
• 18:13
  Speaker 1: more than we realize. And the more you can snap
• 18:14
  Speaker 1: out of it, even if it's for like micro moments
• 18:16
  Speaker 1: throughout the day, the more you're going to be aware, present,
• 18:19
  Speaker 1: and able to do something about it. Now, the start
• 18:21
  Speaker 1: of the day, I believe is probably the most important
• 18:25
  Speaker 1: time to be focusing your awareness and like your conscious
• 18:30
  Speaker 1: attention on because it's not a deal breaker and you
• 18:33
  Speaker 1: can always make changes throughout the day, but the start
• 18:35
  Speaker 1: of the day really impacts how the rest of your
• 18:37
  Speaker 1: day is going to go, as far as your behaviors
• 18:40
  Speaker 1: and your intended actions. Okay, Yes, something shitty could happen
• 18:43
  Speaker 1: to you, and it doesn't mean that the rest of
• 18:45
  Speaker 1: the day has to be bad. But I'm talking about
• 18:47
  Speaker 1: where is your mind at the start of the day,
• 18:49
  Speaker 1: because that sets the tone for the rest of the day.
• 18:51
  Speaker 1: So I want you to be really, really strict on
• 18:55
  Speaker 1: trying to focus on these activities at the beginning of
• 18:58
  Speaker 1: the day because it then helps you for everything else
• 19:01
  Speaker 1: later on in the day. So I want you to
• 19:03
  Speaker 1: pay very close attention to how you start your day.
• 19:05
  Speaker 1: How do most people start their day? We don't abou much,
• 19:08
  Speaker 1: but how do a lot of people start their day?
• 19:10
  Speaker 1: Living from the fucking past, you are falling into habits
• 19:14
  Speaker 1: that you normally fall into, so you might be instantly
• 19:17
  Speaker 1: reacting to things that are surfacing from the past. You
• 19:19
  Speaker 1: wake up and you start stressing about that conversation that
• 19:21
  Speaker 1: you had yesterday. That person hasn't replied to me yet.
• 19:24
  Speaker 1: Maybe I should check my emails. Maybe this deadline is
• 19:28
  Speaker 1: it like it's looming. Now I've got this, Now I've
• 19:30
  Speaker 1: got that. You get your phone out, you're probably still
• 19:32
  Speaker 1: in your bed. You start checking your emails, you check
• 19:34
  Speaker 1: your Instagram, you're scrolling. Your motivation is getting reduced, and
• 19:38
  Speaker 1: then that slither of excitement that you could have had
• 19:40
  Speaker 1: for the day, it's fucking orbit dead and gone in
• 19:43
  Speaker 1: the water. And then you have to get out of
• 19:44
  Speaker 1: bed because you've got to get to a job. So
• 19:48
  Speaker 1: it's like you've reached that point of now I have
• 19:51
  Speaker 1: to get out of bed. I'm basically being forced to
• 19:53
  Speaker 1: get out of bed because I have a time crunch.
• 19:55
  Speaker 1: Drag myself out of bed, and then I go through
• 19:56
  Speaker 1: the motions, and then I'm probably checking my phone and blahlahlah lah,
• 19:59
  Speaker 1: and I'm in a shitty mood. Okay, I'm not loving it.
• 20:01
  Speaker 1: And then I'm out of the house. I just make
• 20:03
  Speaker 1: it to work on time. And then I'm like back
• 20:04
  Speaker 1: at the office being like fuck this shit, fuck this shit.
• 20:07
  Speaker 1: And then I'm going through my day at the office
• 20:09
  Speaker 1: and then I call someone an event. Oh I have
• 20:12
  Speaker 1: to deal with these people. Blah blah blah. So the
• 20:14
  Speaker 1: whole day has been taken up by I didn't wake
• 20:16
  Speaker 1: up on the best side of the bed. I've got
• 20:18
  Speaker 1: all these things that I'm stressing about. Now I'm annoyed.
• 20:20
  Speaker 1: Now I'm complaining. Now I'm listening to someone else complain.
• 20:22
  Speaker 1: Now we're venting to each other and just complaining. And
• 20:24
  Speaker 1: now I'm gonna go home. And I'm gonna be tired
• 20:26
  Speaker 1: and now I just want to relax, and then I
• 20:28
  Speaker 1: might go out for drinks, but they're not really At
• 20:30
  Speaker 1: any point, have I thought, Wow, today I did something
• 20:34
  Speaker 1: that really made me feel like I'm leaning into that
• 20:37
  Speaker 1: version of myself that I really want to be. Now,
• 20:39
  Speaker 1: this is very common, and it doesn't make you bad
• 20:42
  Speaker 1: or lazier whatever. It just means that you're likely operating
• 20:45
  Speaker 1: more so from your subconscious processes and your habits that
• 20:48
  Speaker 1: you've slipped into than you would like to, and that
• 20:50
  Speaker 1: can easily be changed. Okay, you've just started your day
• 20:54
  Speaker 1: by reinforcing old patterns, old shitty moods, you know, wanting
• 20:58
  Speaker 1: things to be different, the same self doubts, the same insecurities,
• 21:02
  Speaker 1: wanting things to be different, but then being confused or
• 21:04
  Speaker 1: being frustrated when change isn't happening at the rate that
• 21:07
  Speaker 1: you'd like it to be happening. Okay, but we're just
• 21:09
  Speaker 1: reinforcing old patterns, which then reinforces you to do more
• 21:12
  Speaker 1: of the same, and then you want change. But you
• 21:14
  Speaker 1: get up in the morning and the same fact and
• 21:15
  Speaker 1: shit happens again. Okay, have you ever noticed this is
• 21:19
  Speaker 1: like back to like the awarenessing if you ever go
• 21:21
  Speaker 1: to like down a new path for the first time,
• 21:23
  Speaker 1: so you've got to walk somewhere you've never been before,
• 21:26
  Speaker 1: the walk to that place that you've never been before
• 21:29
  Speaker 1: always feels the longest the first time, and the reason
• 21:33
  Speaker 1: for that is because you are aware, I've never been
• 21:36
  Speaker 1: down this path. I'm taking in a lot of like
• 21:39
  Speaker 1: fragments of information that are coming in. I've never seen
• 21:41
  Speaker 1: this place in even if we're not even realizing, but
• 21:43
  Speaker 1: we're taking in a lot, a lot, a lot, a lot,
• 21:45
  Speaker 1: a lot. We're not on an autopilot because we need
• 21:47
  Speaker 1: to know where we're going. We're looking at street signs
• 21:49
  Speaker 1: or whatever. And then by the time you get there,
• 21:51
  Speaker 1: you're like, okay, that felt in your head. You have
• 21:53
  Speaker 1: like an idea of how long that took. But then
• 21:56
  Speaker 1: the next time you go, they're like, wow, this it
• 21:57
  Speaker 1: just took so much less to the second time because
• 21:59
  Speaker 1: you start going into this autopilot and then you start,
• 22:02
  Speaker 1: you know, your mind somewhere else and before you know what,
• 22:03
  Speaker 1: you're there, or sometimes have you realized that you had
• 22:06
  Speaker 1: intended to drive somewhere and then you ended up driving
• 22:08
  Speaker 1: to a different location because your mind is on an autopilot.
• 22:10
  Speaker 1: So this is the difference between awareness and how time
• 22:14
  Speaker 1: can actually stretch out and feel a lot longer. When
• 22:16
  Speaker 1: we're present in the moment, we can maximize what we
• 22:19
  Speaker 1: do with our time, versus when you're subconscious and time
• 22:22
  Speaker 1: just escapes you because your mind is somewhere else. You're
• 22:24
  Speaker 1: not aware of how much actual time you could really
• 22:28
  Speaker 1: have of like focused attention in your day. So now
• 22:31
  Speaker 1: I want to talk about the six steps that I
• 22:35
  Speaker 1: want you to focus on, and then after the six steps,
• 22:38
  Speaker 1: I'm going to give you exact examples of how you
• 22:41
  Speaker 1: could apply that to if you've got addictive behaviors, if
• 22:43
  Speaker 1: you're trying to do that to morning routine, and if
• 22:44
  Speaker 1: you want to like change your confidence. Okay, so the
• 22:47
  Speaker 1: first one step one, get a fucking pen and paper,
• 22:50
  Speaker 1: sit down, pay attention, and if you're driving, don't. But
• 22:54
  Speaker 1: then the moment you get to where you're going, jot
• 22:56
  Speaker 1: this down because I want it to be top of mine.
• 22:58
  Speaker 1: I want these six steps to be fresh in your mind.
• 23:01
  Speaker 1: So number one is increase awareness. Awareness awareness awareness. Number
• 23:06
  Speaker 1: one write it in block letters when wanting change. Increase
• 23:11
  Speaker 1: moments of awareness. This is being in the present moment, okay.
• 23:15
  Speaker 1: And this is done through changing something different or a
• 23:20
  Speaker 1: new routine. It's where you start to change certain things
• 23:23
  Speaker 1: so they're slightly different, so you are more in the
• 23:26
  Speaker 1: present moment. So an example of this is if I'm
• 23:28
  Speaker 1: normally preparing breakfast while being on my phone, I'm going
• 23:31
  Speaker 1: to try and prepare breakfast without my phone there, and
• 23:34
  Speaker 1: while I'm waiting for the toast to toast, I might
• 23:37
  Speaker 1: be putting something away. And now I'm slightly changing this routine.
• 23:40
  Speaker 1: I've just been able to unload maybe a quarter of
• 23:42
  Speaker 1: the dishwasher because I wasn't on my phone. Little thing,
• 23:44
  Speaker 1: and it's just something so little, But you're just now aware.
• 23:47
  Speaker 1: And because you're aware, you're karma. You're I'm not like
• 23:51
  Speaker 1: in this like default mode network of my mind where
• 23:54
  Speaker 1: it's just doing its fucking thing and stressing about something
• 23:57
  Speaker 1: that I don't even want to stress about right now.
• 23:59
  Speaker 1: I'm now in the moment. I'm more aware. Okay. So
• 24:01
  Speaker 1: awareness is crucial, But separate to that kind of awareness,
• 24:05
  Speaker 1: I want you to be aware of what kind of
• 24:09
  Speaker 1: change I am looking to do. What is the kind
• 24:13
  Speaker 1: of change I need to know, because it's very easy
• 24:16
  Speaker 1: to be like I'm not loving where my life is.
• 24:18
  Speaker 1: I wish I was more organized, I wish I was okay, great,
• 24:21
  Speaker 1: But what would it look like? I need to know
• 24:25
  Speaker 1: what are the behaviors that are holding me back? What
• 24:27
  Speaker 1: are the behaviors that are forcing me into my old
• 24:29
  Speaker 1: life again and again and again? And what changes or
• 24:33
  Speaker 1: what reduction of behaviors or what inclusion of new behaviors
• 24:38
  Speaker 1: would cause the changes that I want to see now.
• 24:41
  Speaker 1: These behaviors don't have to be mourning routines and habits.
• 24:43
  Speaker 1: It could be like I need to start speaking differently
• 24:47
  Speaker 1: at work so I feel more confident. Maybe I need
• 24:50
  Speaker 1: to voice my opinion more. Maybe I need to back
• 24:52
  Speaker 1: myself a little bit more. Maybe I need to be
• 24:53
  Speaker 1: the one that puts my hand up first. I'm fucking
• 24:55
  Speaker 1: good at what I do. Why can't I own what
• 24:57
  Speaker 1: I do? It could be setting. There's many things. It
• 25:01
  Speaker 1: could be how you speak to your family. Maybe your
• 25:02
  Speaker 1: family always puts you down, and you're like, ah, every
• 25:05
  Speaker 1: time I try and gem myself up, and then I
• 25:07
  Speaker 1: just they say something and then I just go quiet,
• 25:09
  Speaker 1: and I can never stand up for myself. Whatever it is, awareness,
• 25:12
  Speaker 1: what do I want changed? Okay? The next one is clarity.
• 25:17
  Speaker 1: You need to get fucking clear on the exact changes
• 25:21
  Speaker 1: that you want to make, because sometimes you can't make
• 25:23
  Speaker 1: all the changes at the same time. Sometimes making all
• 25:25
  Speaker 1: the changes at the same time is too much of
• 25:28
  Speaker 1: a workload. And like I said, if it's too heavy
• 25:30
  Speaker 1: on your like, if it's too demanding on how many
• 25:34
  Speaker 1: tasks you got to do in the day, it's going
• 25:35
  Speaker 1: to feel exhausting on your conscious processing and then you're
• 25:37
  Speaker 1: going to think, well, that's fucked. I'm going to go
• 25:38
  Speaker 1: back to my old life again because it represents it
• 25:41
  Speaker 1: being easy and simple, and it's the known better the devil,
• 25:44
  Speaker 1: you know. Okay, So clarity, get clear on the changes
• 25:48
  Speaker 1: you want a It must be in your control. Okay.
• 25:52
  Speaker 1: So this is different to thinking I want to I'd
• 25:56
  Speaker 1: love to achieve this in my life and I'd love
• 25:58
  Speaker 1: this relationship and what it's good to know what you
• 26:00
  Speaker 1: want in that realm. But for what I'm talking about today,
• 26:02
  Speaker 1: this has to be one hundred percent in your control.
• 26:04
  Speaker 1: So we're talking about behaviors specifically. Okay, must be doable.
• 26:08
  Speaker 1: It must be in your control, and it must be
• 26:09
  Speaker 1: doable today or tomorrow. Okay. You have to have the
• 26:13
  Speaker 1: resources already for you to be able to do this thing.
• 26:15
  Speaker 1: Number two, it must be measurable. It's either done or
• 26:17
  Speaker 1: it's not done. You can't say, oh, I'm just gonna
• 26:20
  Speaker 1: be more confident tomorrow. That's not measurable. You could say
• 26:24
  Speaker 1: I am not gonna agree if I don't agree. That's
• 26:28
  Speaker 1: very measurable. So next time someone says something and you
• 26:31
  Speaker 1: normally want it like you're people pleasing, you're like, oh yeah, true.
• 26:34
  Speaker 1: You could just say that's interesting. I'm glad that you
• 26:36
  Speaker 1: explained that. I'm glad that you explained how you feel
• 26:38
  Speaker 1: about that. You haven't agreed. You don't have to disagree
• 26:40
  Speaker 1: if you don't feel comfortable, but you haven't agreed. So
• 26:42
  Speaker 1: there's little things like that. But what is it going
• 26:44
  Speaker 1: to be? Okay, another thing that's measurable. I'm actually going
• 26:48
  Speaker 1: to get through these like ten minute tasks before I
• 26:50
  Speaker 1: leave the house today. Whatever it is has to be measurable.
• 26:53
  Speaker 1: And see, remember less is more to start with. Okay,
• 26:57
  Speaker 1: you are setting yourselves up for something that you want.
• 26:59
  Speaker 1: Pick thing that is most important. The other things can follow. Okay,
• 27:04
  Speaker 1: but I want you to stay hyper focused on that one,
• 27:07
  Speaker 1: two or maybe three. Things get very very clear. Okay.
• 27:11
  Speaker 1: Examples of this would be I don't want to scroll
• 27:13
  Speaker 1: in the morning on my phone. I want to meditate
• 27:16
  Speaker 1: not on my bed, but on the couch before I
• 27:18
  Speaker 1: start the day, even if it's just three minutes, even
• 27:20
  Speaker 1: if it's a symbolic three minutes, I want to do that.
• 27:23
  Speaker 1: Or I want to go for a thirty minute walk.
• 27:25
  Speaker 1: I waste so much time on my phone during the mornings.
• 27:28
  Speaker 1: I actually could have gone for a thirty minute walk
• 27:30
  Speaker 1: listening to a podcast or some music that I like.
• 27:32
  Speaker 1: But here I've just wasted it away, you know. So
• 27:35
  Speaker 1: there's examples of them. Number three is mental rehearsal. I
• 27:39
  Speaker 1: can't stress enough the importance of mental rehearsal. I want
• 27:43
  Speaker 1: you to imagine, now that you've got clarity, imagine, close
• 27:48
  Speaker 1: your fucking eyes and visualize yourself going through these steps. Okay,
• 27:53
  Speaker 1: what does it look like? What does it look like?
• 27:56
  Speaker 1: I want you to have the lived experience of you
• 27:58
  Speaker 1: going through those steps in your mind, so you can
• 28:01
  Speaker 1: begin to rewrite these old patterns because you're visualizing it.
• 28:04
  Speaker 1: And if you listen to my episode on visualization and
• 28:07
  Speaker 1: visual murder rehearsal, the brain kind of sometimes struggles to
• 28:10
  Speaker 1: know that if you visualize properly to know the difference
• 28:12
  Speaker 1: between a lived experience and an imagined experience. So mental
• 28:15
  Speaker 1: rehearsal is really important to build confidence, to build you know,
• 28:19
  Speaker 1: habits and new routines and things like that. Okay, it
• 28:22
  Speaker 1: will make what you're trying to do so much more
• 28:24
  Speaker 1: achievable if you visualize yourself doing it from first person perspective, Okay,
• 28:31
  Speaker 1: And if you're thinking, oh, I'm not gonna do that, like,
• 28:34
  Speaker 1: do I really need to like mentally rehearse getting out
• 28:36
  Speaker 1: of fucking bed? When I always get out of my
• 28:39
  Speaker 1: bed in the morning, I just get it and like
• 28:40
  Speaker 1: not checking my phone? Do I actually have to meant
• 28:42
  Speaker 1: to like sit there like a fuck win on my couch.
• 28:44
  Speaker 1: I'm like, oh, ho, I'm getting out of bed. My
• 28:46
  Speaker 1: answer to that is how bad do you want change? Okay?
• 28:49
  Speaker 1: Because if you're not mentally rehearsing it, if you're not
• 28:51
  Speaker 1: imagining this experience as a lived experience, it's got to
• 28:53
  Speaker 1: be harder, Okay, especially if you're someone that always slips
• 28:56
  Speaker 1: into your old routines. If you're someone that says, I'm
• 28:58
  Speaker 1: getting out of bed tomorrow first, and it never happens
• 29:00
  Speaker 1: because you end up scrolling. Then you have to do this.
• 29:04
  Speaker 1: I don't care how dumb you think. It is, too bad,
• 29:07
  Speaker 1: so sad you're doing it all right? If you basically
• 29:13
  Speaker 1: need to mentally rehearse even the most basic of task
• 29:16
  Speaker 1: until it becomes part of your new reality. Okay, so
• 29:18
  Speaker 1: don't be deranged, get it together. Start mentally rehearsing. Number
• 29:22
  Speaker 1: four is prepare. You want to set yourself up? What
• 29:27
  Speaker 1: are the things you can do to prepare, whether it
• 29:30
  Speaker 1: be set things out the night before, whether it be
• 29:34
  Speaker 1: have a script in your mind when you're about to
• 29:36
  Speaker 1: speak to this one individual scripted? Okay, unless is more
• 29:40
  Speaker 1: so you do not have this long monologue that you
• 29:42
  Speaker 1: have to remember and it's going to cause you more stress.
• 29:43
  Speaker 1: But what are some like come up with one, two
• 29:46
  Speaker 1: or three? One line is to shut someone down so
• 29:48
  Speaker 1: you don't have to improvise it on the spot. You
• 29:51
  Speaker 1: could have There's so many different things that you could
• 29:54
  Speaker 1: do where you are prepared, right, and I'll give you
• 29:58
  Speaker 1: examples in a little bit. Number five act that's do
• 30:02
  Speaker 1: the thing. So you're going to go and do the thing.
• 30:04
  Speaker 1: I don't know, I don't have to explain it. Go
• 30:07
  Speaker 1: through the motions, how you mentally rehearsed using the things
• 30:10
  Speaker 1: that you helped to prepare yourself for the following day.
• 30:13
  Speaker 1: You've got awareness, you've got clarity, you've got the mental reheustle,
• 30:15
  Speaker 1: you've got the preparation. Now you're doing it. And number six,
• 30:18
  Speaker 1: and this is very important, very important, is reflect and
• 30:24
  Speaker 1: if needed, restructure. You're going to look back at the
• 30:27
  Speaker 1: end of the day. You can write this down, you
• 30:29
  Speaker 1: can journal about it, or you can just think about it.
• 30:32
  Speaker 1: But journaling, I think is more effective because when you
• 30:36
  Speaker 1: put pen to paper, you've got more parts of the
• 30:39
  Speaker 1: brain working. When you're writing down your thoughts, it's really effective.
• 30:44
  Speaker 1: But you're going to think what worked, what excited me
• 30:48
  Speaker 1: about this? That worked? Like, Okay, it wasn't perfect, but
• 30:52
  Speaker 1: fuck I already felt a little bit better when I
• 30:53
  Speaker 1: did that, or it got it felt good, not you know,
• 30:56
  Speaker 1: agreeing with that person who I always agree with, Or
• 30:58
  Speaker 1: it felt really good cutting a conversation short, or it
• 31:00
  Speaker 1: felt really good for the first time ever, I didn't
• 31:03
  Speaker 1: engage in a debate with someone that's always trying to
• 31:05
  Speaker 1: like rile me up. I walked away and I normally
• 31:09
  Speaker 1: I normally get done and I get so into it
• 31:11
  Speaker 1: and that I'm frustrated and I can't said it, and
• 31:13
  Speaker 1: I stepped away. Fuck that felt good. Maybe I could
• 31:15
  Speaker 1: have stepped away a bit earlier, maybe I could have
• 31:17
  Speaker 1: said something. But that felt good. So that's what worked.
• 31:20
  Speaker 1: It worked. This worked really well, And this is what
• 31:22
  Speaker 1: I'm excited about. It felt fucking good. What aligned with
• 31:25
  Speaker 1: my mental rehearsal? How much of that actually matched up
• 31:28
  Speaker 1: with I had mentally rehearsed the day before. What didn't align?
• 31:32
  Speaker 1: What didn't align? And why is it? Because? Oh, it
• 31:33
  Speaker 1: actually didn't rehearse it properly. In my mind, it actually
• 31:36
  Speaker 1: should have been rehearsed this way, or I should have
• 31:38
  Speaker 1: thought about this. Maybe I didn't prepare properly. Next time,
• 31:40
  Speaker 1: I could use this to prepare. So this is what
• 31:43
  Speaker 1: I mean by reflect and restructure. You're not looking back
• 31:45
  Speaker 1: being like, wow, I'm a fuck with that was fucked.
• 31:48
  Speaker 1: You're looking at being like this really worked, this didn't
• 31:51
  Speaker 1: It's that feedback. It's kind of what I was talking
• 31:53
  Speaker 1: about last Monday's episode about growth mindset versus fixed mindset.
• 31:58
  Speaker 1: You are working on your growth mindset, giving yourself this feedback,
• 32:01
  Speaker 1: then you're going to be hungry for that feedback from yourself. Okay,
• 32:05
  Speaker 1: but you've got to give it every day. So they're
• 32:08
  Speaker 1: the six points. Just to break it down, We've got awareness, clarity,
• 32:12
  Speaker 1: mental rehearsal, prepare, act, reflect, and restructure. They're the six points.
• 32:17
  Speaker 1: Now I'm going to give you, very quick, just to
• 32:20
  Speaker 1: wrap up the episode, examples of how you can apply
• 32:23
  Speaker 1: this those six steps. When it comes to confidence. Then
• 32:26
  Speaker 1: I'm going to give you the examples for routines, and
• 32:28
  Speaker 1: then I'm going to give you the examples for holding
• 32:30
  Speaker 1: back from addictive behaviors. So with confidence awareness, you're going
• 32:34
  Speaker 1: to think, where is it that I lack confidence? Is
• 32:38
  Speaker 1: it standing up for myself? Is it backing myself? Is
• 32:40
  Speaker 1: it when I meet new people? Is it really owning
• 32:43
  Speaker 1: the work that I do and like progressing in my career?
• 32:46
  Speaker 1: Is it feeling ready to make change? Is it in
• 32:48
  Speaker 1: making ideas, in contributing? Where I need to be aware?
• 32:54
  Speaker 1: So you're looking at it broadly. What's the most important
• 32:57
  Speaker 1: one of those that I'd like to tackle? Okay, next
• 33:00
  Speaker 1: step clarity? What would confidence look like in that area
• 33:05
  Speaker 1: that I've chosen? Okay, how can you provide clarity? You
• 33:09
  Speaker 1: have to know what it looks like. Maybe for you.
• 33:11
  Speaker 1: It looks like saying no, saying I'm not willing to
• 33:14
  Speaker 1: share that information just yet. Yet, I'm not going to
• 33:17
  Speaker 1: make myself I'm not going to be available. Not oh,
• 33:19
  Speaker 1: I'm so sorry, it's just that I've got a found
• 33:20
  Speaker 1: I'm not going to be available. Unfortunately. Maybe we could
• 33:24
  Speaker 1: do something different at another time. It could be like,
• 33:27
  Speaker 1: what does confidence look like? Could it be I have
• 33:31
  Speaker 1: no problem saying hello to strangers now and I can
• 33:33
  Speaker 1: imagine that. Could it be my bosses asked someone to
• 33:37
  Speaker 1: do something, and I really want to take control and say, Hey,
• 33:39
  Speaker 1: I feel like I'm suited for this job. I'm really
• 33:41
  Speaker 1: good at I'm really good at what I do. I've
• 33:43
  Speaker 1: got this track record. I'd like to take another responsibility,
• 33:45
  Speaker 1: and I'd like to take that project on. What is it? Okay?
• 33:48
  Speaker 1: But get clear, and we're picking just one or two
• 33:51
  Speaker 1: things here to start with, because then you can add
• 33:53
  Speaker 1: as many things on as you want as it gets
• 33:55
  Speaker 1: better and better. Mental rehearsal. Imagine the conversation you are
• 34:00
  Speaker 1: mentally rehearsing, that conversation that you normally have with your
• 34:03
  Speaker 1: boss or your colleague, or your relative or your friends.
• 34:06
  Speaker 1: You could imagine not getting swept up in an argument.
• 34:08
  Speaker 1: Maybe you're someone that gets fucking snappy and triggered in
• 34:11
  Speaker 1: an argument and then you snap, and then you always
• 34:13
  Speaker 1: leave with demons being like why did I react? Why
• 34:16
  Speaker 1: did I explode? Why am I so reactive? So you're
• 34:18
  Speaker 1: imagining yourself being like, this is a trigger. I'm not
• 34:21
  Speaker 1: biting the baits. I'm gonna be like, have a really
• 34:24
  Speaker 1: good day. Bye. And you walk away and you're like, fuck,
• 34:27
  Speaker 1: I did it. I didn't say something I was gonna regret,
• 34:29
  Speaker 1: and I feel so fucking good about it. Okay. It
• 34:32
  Speaker 1: could just be keeping your call in general, not needing
• 34:35
  Speaker 1: to agree. You could say, you know, it's standing your ground,
• 34:40
  Speaker 1: backing your opinion, backing something that you like. It could
• 34:44
  Speaker 1: be when someone laughs at you, you just saying yeah,
• 34:47
  Speaker 1: it's your opinion, instead of saying oh no, no and
• 34:49
  Speaker 1: then denying that you like something. Those are the things
• 34:52
  Speaker 1: that I want you to mentally. Rehearse examples that you
• 34:55
  Speaker 1: live from a day to day basis, relive them. But
• 34:58
  Speaker 1: how you would behave different this time? Prepare when it
• 35:03
  Speaker 1: comes to confidence, how are you going to prepare? Like
• 35:06
  Speaker 1: I said before, you can have a bit of a script.
• 35:08
  Speaker 1: You could have some one liners that you prepped for,
• 35:11
  Speaker 1: but also when you're gonna go into work, if you
• 35:14
  Speaker 1: normally deal with certain people, what are things that are
• 35:16
  Speaker 1: going to put you in a positive mind state. Can
• 35:18
  Speaker 1: I be going to the gym maybe before I'm working
• 35:20
  Speaker 1: at Maybe that's not possible. Maybe I can listen to
• 35:22
  Speaker 1: five of my favorite songs that gm me up, or
• 35:25
  Speaker 1: my favorite podcast episode or a snippet of my favorite
• 35:27
  Speaker 1: episode just before I go into work. I'm in the
• 35:29
  Speaker 1: right headspace. I'm feeling good about myself. I don't need
• 35:31
  Speaker 1: to be tainted with all the shit. Maybe I'm not
• 35:33
  Speaker 1: gonna watch the news or read something that's gonna put
• 35:35
  Speaker 1: me down just before I go into work or just
• 35:37
  Speaker 1: before I see my family or whatever. I'm gonna get
• 35:40
  Speaker 1: myself in a good mood. I'm not gonna geem myself
• 35:42
  Speaker 1: up negatively, like this cunt is gonna come up to
• 35:44
  Speaker 1: me and he's gonna fucking say this, and then I
• 35:46
  Speaker 1: fucking get and then you're geat up and you're angry.
• 35:48
  Speaker 1: I'm not talking about riling yourself up and saying what's
• 35:50
  Speaker 1: going to put you in the best state of mind
• 35:53
  Speaker 1: to be able to feel happy within yourself, to say
• 35:54
  Speaker 1: what you need to say, or to walk away when
• 35:56
  Speaker 1: you need to walk away. The next step is act.
• 35:59
  Speaker 1: So go through your and try and do the things
• 36:01
  Speaker 1: that you had prepared for, and then of course reflect
• 36:04
  Speaker 1: what were you really happy about with your confidence? What
• 36:06
  Speaker 1: were you like? Oh, I tried that, but it actually
• 36:09
  Speaker 1: didn't work the way I thought it would work. So
• 36:10
  Speaker 1: I'm going to rehearse it differently this way. Okay, re
• 36:13
  Speaker 1: rehearse these conversations that you had, re rehearse you standing
• 36:16
  Speaker 1: up for yourself, and then you reapply it for the
• 36:19
  Speaker 1: next day. Now, let's look at routines. Okay, so that's confidence, routines. Awareness.
• 36:25
  Speaker 1: Let's look at habits that are holding you back and
• 36:27
  Speaker 1: ones that you would like to have. So all kinds
• 36:29
  Speaker 1: of habits, scrolling, you know, snoozing the alarm, being disorganized
• 36:34
  Speaker 1: in the morning. It takes me an hour and a
• 36:35
  Speaker 1: half to get out and I literally did like three tasks.
• 36:37
  Speaker 1: Why the fuck did it take so long? I was
• 36:39
  Speaker 1: on autopilot, obviously, and I was like not paying attention. Clarity,
• 36:44
  Speaker 1: What would a great routine look like for you? And
• 36:49
  Speaker 1: it can still be really simple, but what could that
• 36:51
  Speaker 1: look like? I want clarity? What do I want to
• 36:53
  Speaker 1: feel like this is a good question to self with routines.
• 36:56
  Speaker 1: When I'm about to leave the door to go to
• 36:58
  Speaker 1: work or to go wherever I need to go in
• 37:00
  Speaker 1: the morning, What do I want to feel like do?
• 37:02
  Speaker 1: What do I want to feel like I've accomplished already?
• 37:04
  Speaker 1: Do I feel clear in the mind. Do I want
• 37:07
  Speaker 1: to feel like I've not been tainted by all the
• 37:09
  Speaker 1: barrage of shit online because I haven't been online yet.
• 37:12
  Speaker 1: Do I want to feel like I've done whatever meditation straight?
• 37:15
  Speaker 1: I've got like a really clear mind of eating what
• 37:17
  Speaker 1: I need to, I'm fueling my body. I feel really good,
• 37:19
  Speaker 1: and then I'm leaving my house in a great mood. Okay, clarity.
• 37:22
  Speaker 1: Mental rehearsal before you go to bed, go through these steps.
• 37:26
  Speaker 1: I want you to like prepare mentally rehearse for the
• 37:31
  Speaker 1: next morning. I imagine myself waking up. I get straight
• 37:33
  Speaker 1: out of bed. The phone stays on the charger while
• 37:36
  Speaker 1: I get on the bedside table whatever, while I get
• 37:39
  Speaker 1: out of bed, and then I'm straight to the bathroom,
• 37:40
  Speaker 1: not bringing my phone with me. And then you're imagining
• 37:43
  Speaker 1: what this whole thing looks like. Step by step, prepare
• 37:46
  Speaker 1: how you're setting yourself up the day before for this routine.
• 37:48
  Speaker 1: A really really good one that I recommend is to
• 37:51
  Speaker 1: make a checklist and put it in the kitchen and
• 37:53
  Speaker 1: make them like things that are fun to tick off.
• 37:55
  Speaker 1: So wake up at six am. Next one is shower
• 37:58
  Speaker 1: or wash my face. Next one, bang bang bang bang,
• 38:01
  Speaker 1: like kitchen, fucking get dressed. What they could be tiny tasks,
• 38:05
  Speaker 1: but then you're going in. You're crossing, crossing, cross and crossing.
• 38:07
  Speaker 1: Another really good way for morning routines is and I
• 38:09
  Speaker 1: want to have this all done in thirty minutes, so
• 38:12
  Speaker 1: you're not fucking around because you're like, I've got thirty minutes.
• 38:15
  Speaker 1: It's a race against time. So then you become super efficient.
• 38:17
  Speaker 1: And because you're racing against the clock, you're aware, you're
• 38:20
  Speaker 1: not an autopilot, you're not fucking around. You're like, okay,
• 38:22
  Speaker 1: I've got to get this done quickly. Okay. That's how
• 38:25
  Speaker 1: you start to build a really good routine. Ummmm. And
• 38:29
  Speaker 1: then of course you can have things like getting your
• 38:30
  Speaker 1: outfits ready and all of that as well. Then act
• 38:33
  Speaker 1: do the thing and then reflect what worked, what didn't,
• 38:35
  Speaker 1: Where did I waste more time? Did I need more
• 38:37
  Speaker 1: time doing that? Thing. Do I realize I actually don't
• 38:39
  Speaker 1: want to be doing that thing in the morning, Maybe
• 38:41
  Speaker 1: I can do that whatever, that's what you're gonna do.
• 38:43
  Speaker 1: And then last one holding back from addictive behaviors Number
• 38:47
  Speaker 1: one awareness, So what's the main behavior that is holding
• 38:50
  Speaker 1: you or keeping you in your past that's hurting you?
• 38:54
  Speaker 1: What is it stopping you from doing? And what is
• 38:56
  Speaker 1: it stopping you from becoming? Clarity? What does not doing
• 39:01
  Speaker 1: this thing or doing this thing less look like and
• 39:05
  Speaker 1: get clear on that. Does this need to be a
• 39:07
  Speaker 1: clean cut thing or does this need to be something
• 39:10
  Speaker 1: that is reduced Because there's certain addictive behaviors that you
• 39:12
  Speaker 1: don't have to eliminate altogether. Like phone usage. It's unrealistic
• 39:16
  Speaker 1: for most people to not use their phone at all.
• 39:19
  Speaker 1: But I could think, okay, well, I'm only going to
• 39:20
  Speaker 1: use it at these times. The first time I'm going
• 39:22
  Speaker 1: to check social media will be at ten am. Or
• 39:24
  Speaker 1: the shopping addiction, you know what is it? I'm never
• 39:28
  Speaker 1: going to let myself shop again. That's probably unrealistic. So
• 39:31
  Speaker 1: how do I reduce that? Alcohol? Things like this, you
• 39:34
  Speaker 1: got to ask yourself, is this something that I need
• 39:36
  Speaker 1: to eliminate completely or reduce significantly. Okay, get clear on it,
• 39:41
  Speaker 1: and that get clear on the ideal outcome and what
• 39:44
  Speaker 1: that would look like. I wish I was someone that
• 39:46
  Speaker 1: could get on my phone and just for five minutes
• 39:48
  Speaker 1: check what I need to check, look at a couple
• 39:50
  Speaker 1: of things, and then just turn it off. And I
• 39:53
  Speaker 1: don't want to compulsively return to my phone three seconds later.
• 39:57
  Speaker 1: Imagine that. Okay, mental rehearsal. Hose yourself going through the
• 40:01
  Speaker 1: motions of not leaning into these behaviors or choosing a
• 40:06
  Speaker 1: substitute behavior that's going to make you feel better, and
• 40:09
  Speaker 1: rehearse it. I was about to reach my phone the
• 40:11
  Speaker 1: second time after I just put it down. So now
• 40:13
  Speaker 1: I'm going to stand up and just walk around, walk
• 40:16
  Speaker 1: around the table, the desk, sit back down. Okay, I'm
• 40:19
  Speaker 1: going to stand up, walk to the kitchen, water, sit
• 40:22
  Speaker 1: back down. Whatever it is. But it's just like, what
• 40:24
  Speaker 1: can I replace with the tiny little behavior. It's going
• 40:26
  Speaker 1: to snap me out of my habit. It's going to
• 40:27
  Speaker 1: snap me out of my old self. I don't normally
• 40:29
  Speaker 1: stand up every time I check my phone. Now I'm
• 40:31
  Speaker 1: going to do that. Okay, prepare. How can we eliminate temptation?
• 40:36
  Speaker 1: How can we get others to support us when possible
• 40:39
  Speaker 1: without making it about them and relying on them. But
• 40:41
  Speaker 1: how can we get support whenever needed? Okay, A really
• 40:46
  Speaker 1: good one for eliminating temptations is like linking this to
• 40:49
  Speaker 1: your routine as well, because the more you're in the
• 40:51
  Speaker 1: zone ticking off things in a routine, you're less likely
• 40:54
  Speaker 1: to slip into these like old patterns where your subconscious
• 40:57
  Speaker 1: mind is taking over. Then, of course, act go through
• 41:00
  Speaker 1: the day and then reflect what worked, what didn't. I
• 41:02
  Speaker 1: actually spent more time on the phone that I could have,
• 41:04
  Speaker 1: But it works because I didn't start at six am.
• 41:07
  Speaker 1: I started at nine am. Maybe I could push it
• 41:09
  Speaker 1: a bit longer. And then that's where you're restructuring and reflecting.
• 41:13
  Speaker 1: So that is or those are my six steps to
• 41:18
  Speaker 1: pull yourself out of your old self into your new self.
• 41:21
  Speaker 1: Try the six steps. I can guarantee you you will
• 41:24
  Speaker 1: notice change. You will feel a lot calmer, you feel
• 41:27
  Speaker 1: a lot more present, you'll feel happier. You're just gonna
• 41:30
  Speaker 1: feel elate. You're elite. You're an elite human being after
• 41:34
  Speaker 1: doing these six steps and putting it into practice, So
• 41:36
  Speaker 1: please do it. Share your experiences either on Facebook, send
• 41:41
  Speaker 1: me dms to the do you Fucking Mind Instagram account,
• 41:46
  Speaker 1: share it with other people in the Facebook group. But yeah,
• 41:50
  Speaker 1: let me know how you go, and let let other
• 41:52
  Speaker 1: people in the community know how you go as well,
• 41:53
  Speaker 1: because I think it's really cool to see what other
• 41:55
  Speaker 1: people do. And I think a lot of people get
• 41:57
  Speaker 1: ideas from how other people. You know, when you do
• 42:00
  Speaker 1: the prepare and the mental rehearsal, if you can share
• 42:02
  Speaker 1: those ideas, other people think, Oh your fuck, I never
• 42:04
  Speaker 1: thought about doing that. I'm going to try that, Okay.
• 42:06
  Speaker 1: So it's really cool, amazing. Love you guys so much.
• 42:09
  Speaker 1: If you haven't already, please go download and check out
• 42:12
  Speaker 1: my app Hotel Mindset, where you check in for a
• 42:16
  Speaker 1: good day and you stay for a good life. And
• 42:18
  Speaker 1: while I've got pilates, weighted workouts, we've got stretches, affirmations, meditations, soundscape, sleep,
• 42:24
  Speaker 1: fucking stories, we've got brain facks, We've got everything in that. Okay,
• 42:28
  Speaker 1: So it's literally a hotel for your brain and mind, handbody. Anyway,
• 42:33
  Speaker 1: that's the episode for today. Love you guys so much.
• 42:35
  Speaker 1: As always, remember be kind to yourself, be kind to
• 42:37
  Speaker 1: your brain, don't take shit from anyone, and especially especially today,
• 42:42
  Speaker 1: don't take shit from yourself. Don't it