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Building A Dopamine Menu On A Budget · Two Broke Chicks

• 0:00
  Speaker 1: This podcast is recorded on gadigal Land Always was, always
• 0:03
  Speaker 1: will be Aboriginal Land. Hey Jicks, I'm out and I'm
• 0:13
  Speaker 1: sal And this is two.
• 0:14
  Speaker 2: Boat Chicks to show that shares life lessons and tips.
• 0:17
  Speaker 3: To be urch rich rich in life rich.
• 0:25
  Speaker 1: I am in a bit of a chrasy mood and
• 0:28
  Speaker 1: a little bit hungover.
• 0:30
  Speaker 3: A cooky spooky to wrap in and.
• 0:35
  Speaker 2: And fuck shit up evolution.
• 0:41
  Speaker 1: Yeah, so today we are talking how to build a
• 0:46
  Speaker 1: dopamine menu on a budget.
• 0:49
  Speaker 2: So this is all over my fyp.
• 0:52
  Speaker 4: Same it's my entire TikTok.
• 0:54
  Speaker 2: Yeah, it's my entire tiktalk and we wanted.
• 0:56
  Speaker 1: To share our tips to building it that are going
• 0:59
  Speaker 1: to you little or to no money, because it's really
• 1:04
  Speaker 1: important to prioritize your mental health. But a lot of
• 1:07
  Speaker 1: the time some of these things are just a bit
• 1:09
  Speaker 1: too expensive, and then it creates a bit of a barrier,
• 1:13
  Speaker 1: and then you just don't end up doing it, and
• 1:15
  Speaker 1: then you end up sitting on your phone and doom
• 1:17
  Speaker 1: scrolling for the next seventy two years, and then you're
• 1:19
  Speaker 1: like whoa.
• 1:19
  Speaker 2: Yeah, more.
• 1:21
  Speaker 3: It means that every time you feel like you need
• 1:23
  Speaker 3: a hit of dough for me, and you reach for
• 1:25
  Speaker 3: retail therapy.
• 1:26
  Speaker 1: Yeah, which mood been there? Yeah, I've done that repeatedly.
• 1:30
  Speaker 2: Love it.
• 1:31
  Speaker 1: But before we get into the episode, we like to
• 1:35
  Speaker 1: talk about our obsessions of the week.
• 1:37
  Speaker 2: So, soap, what are you obsessed with? Other than me?
• 1:40
  Speaker 2: These are mad sessions? Sorry and sing the song.
• 1:43
  Speaker 3: Yeah, we have to every time otherwise break out hats.
• 1:46
  Speaker 3: So aside from you, my ob session this week is
• 1:50
  Speaker 3: a brand, an Australian brand called Near the Sea.
• 1:54
  Speaker 2: Ooh oh, is this where you got your linen pants from? Yes? Okay,
• 1:58
  Speaker 2: so I pay attention.
• 2:00
  Speaker 3: So I bought these pants for our euro trip and
• 2:04
  Speaker 3: they're a beautiful pair of green linen pants with a
• 2:07
  Speaker 3: white stripe down the side.
• 2:10
  Speaker 2: It's very sporty spice.
• 2:11
  Speaker 3: Yeah, it's giving like sporty spice takes the beach, you know,
• 2:15
  Speaker 3: like it's mixing that sort of like linen beechy vibe
• 2:18
  Speaker 3: with athleijuu.
• 2:19
  Speaker 4: And when I posted.
• 2:22
  Speaker 3: Wearing these pants and was wearing these pants in a
• 2:25
  Speaker 3: couple of clips from you know, the Reels and stuff
• 2:28
  Speaker 3: that we posted while we were away in Europe, a
• 2:31
  Speaker 3: lot of people were like, oh my god, where did
• 2:32
  Speaker 3: you get these pants? And they're from Near the Sea.
• 2:36
  Speaker 3: They're incredibly comfortable. I will say that they do lean
• 2:40
  Speaker 3: a little bit more on the expensive side. The pants
• 2:43
  Speaker 3: were one hundred and fifty dollars. However, how many times
• 2:47
  Speaker 3: did I wear them on that trip?
• 2:48
  Speaker 4: Like I wore them every other day.
• 2:50
  Speaker 2: I get so much. We're out of them in summer
• 2:52
  Speaker 2: here too.
• 2:52
  Speaker 3: And I've already worn them a couple of times since
• 2:54
  Speaker 3: I've been home. They're incredibly comfy. They're also beautiful quality
• 3:00
  Speaker 3: and it's a small Australian business, so that's why.
• 3:03
  Speaker 2: The price tag reflects.
• 3:04
  Speaker 3: Yeah. And one thing I also will say is that
• 3:07
  Speaker 3: the customer service is chef's kiss.
• 3:10
  Speaker 4: And you know, we always love.
• 3:11
  Speaker 2: To support a small business on the show, small brands
• 3:14
  Speaker 2: that should be moral. Yeah, love it and they're okay.
• 3:18
  Speaker 2: I've got so many obsessions this week.
• 3:20
  Speaker 1: My one of my obsessions is that sal and I
• 3:23
  Speaker 1: have decided we're going to bring back the series Save
• 3:25
  Speaker 1: or Splurge on Socials. I'm going to be doing it
• 3:28
  Speaker 1: as a weekly series, so if you haven't seen this, Basically,
• 3:31
  Speaker 1: we pick like a category and then we investigate whether
• 3:36
  Speaker 1: you should save and you can buy it more affordable,
• 3:40
  Speaker 1: or if you should splurge on an item. That is
• 3:42
  Speaker 1: a little bit more expensive, but the bank for your
• 3:44
  Speaker 1: buck is going to really be there, right, Yeah, And
• 3:46
  Speaker 1: so we're kind of pulling in the categories and what
• 3:50
  Speaker 1: we're doing, and I am just obsessed with it, Like
• 3:53
  Speaker 1: I am so obsessed with finding the products that's like
• 3:57
  Speaker 1: the it product and then finding something that's like the
• 4:00
  Speaker 1: more affordable option and then like investigating. So at the
• 4:04
  Speaker 1: moment this morning, so called me and was like the
• 4:09
  Speaker 1: Henny jeans just restopped and it was like eight am,
• 4:12
  Speaker 1: and I was like background now, I was like, get them,
• 4:14
  Speaker 1: get them. So, because these Henny Valentina jeans are like
• 4:18
  Speaker 1: the it jean. I don't know when it happened, but
• 4:21
  Speaker 1: they just are it, Like they're the jeans that everyone
• 4:24
  Speaker 1: is like, I love them very much, and like, if we're.
• 4:27
  Speaker 2: Being real, they do just look like a pair of jeans.
• 4:30
  Speaker 1: So I'm just I'm very interested to see what the
• 4:34
  Speaker 1: vibe is. But then also there's like a H and
• 4:38
  Speaker 1: M dupe that I'm also that are like fifty dollars
• 4:42
  Speaker 1: and these jeans are like two hundred and fifty. So
• 4:44
  Speaker 1: I'm so interested to film this and like see the difference.
• 4:48
  Speaker 1: And we've been doing with like a little black dress
• 4:51
  Speaker 1: and we've been doing investigating like lounge wear, and we're
• 4:54
  Speaker 1: also going to do bras.
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  Speaker 2: But I'm just I'm obsessed with it. I'm like, it's
• 4:59
  Speaker 2: it's shop, but it's not because I'd like it's investigating,
• 5:02
  Speaker 2: investigative shopping. How cool is that? Anyway, I'm obsessed with it.
• 5:08
  Speaker 1: And the other thing I'm obsessed with is the New
• 5:11
  Speaker 1: Spring range from a.
• 5:13
  Speaker 2: Dares Oh my god.
• 5:17
  Speaker 4: Yes, yeah, I know this is a mutual obsession.
• 5:19
  Speaker 2: Yeah.
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  Speaker 1: So we were at the shops Shock and we're filming
• 5:24
  Speaker 1: some content and we went into a dairs and when
• 5:28
  Speaker 1: I mean that, the dialogue was.
• 5:30
  Speaker 2: Like, oh my god, look at this. Oh my god,
• 5:32
  Speaker 2: look at this. Oh my god, this is so cute.
• 5:33
  Speaker 2: Oh my god, look at this. Oh my god. Oh eh.
• 5:39
  Speaker 2: That was exactly it.
• 5:41
  Speaker 4: That is a dramatic recreation and.
• 5:44
  Speaker 2: It is so cute.
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  Speaker 1: This range from a Darees, like I knowadays is a
• 5:49
  Speaker 1: bit of a splurge, but I will always say that
• 5:53
  Speaker 1: you should splurge on betting.
• 5:54
  Speaker 2: You spend ninety nine percent of your life in your bed,
• 5:57
  Speaker 2: I know we do.
• 5:58
  Speaker 1: Yeah.
• 5:59
  Speaker 2: Literally, that that is like my safe place.
• 6:02
  Speaker 1: That is where I rest, That is where I am
• 6:04
  Speaker 1: needed to be relaxed, so I want it to feel good.
• 6:06
  Speaker 1: I'm so happy to spend a billion dollars on bedding.
• 6:10
  Speaker 1: It's an addiction to grippling addiction, but it is so cute.
• 6:15
  Speaker 1: So it's like this pink and blue summer esque euro
• 6:19
  Speaker 1: mermaid vibes. It's got shells, it's got mermaids, it's got
• 6:24
  Speaker 1: mores shells and also brown.
• 6:26
  Speaker 2: It's like the color color spo is.
• 6:29
  Speaker 1: Like this pinky, but it's like a peachy pinky, which
• 6:32
  Speaker 1: I don't normally fuck with peach, but I fuck with this,
• 6:35
  Speaker 1: and then like U oceany blue and then the caramel
• 6:40
  Speaker 1: brown and it's just gorgeous.
• 6:42
  Speaker 2: The prince are gorgeous. It's got like kitchen home day court.
• 6:45
  Speaker 2: It's got bedding. I bought the bedding and yeah, I
• 6:50
  Speaker 2: just love it. Yeah.
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  Speaker 3: So if you're doing like a spring refresh and swapping
• 6:55
  Speaker 3: over to maybe some lighter linens as we're going into
• 6:58
  Speaker 3: the warmer month, holy sh get these sheets.
• 7:01
  Speaker 2: So yeah, those are what I'm obsessed with.
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  Speaker 1: And I will post the collection on Instagram and tiktoks
• 7:07
  Speaker 1: you can see it too.
• 7:08
  Speaker 3: Yea. God, should we get into our dopamine menu?
• 7:12
  Speaker 1: Ye? So As we mentioned, the dopamine menu has kind
• 7:22
  Speaker 1: of gone viral. It's always been quite a hot topic,
• 7:25
  Speaker 1: I think, you know, talking about like the happy brain chemicals,
• 7:28
  Speaker 1: and we've done a whole episode.
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  Speaker 2: On it before, maybe about a year ago or two
• 7:32
  Speaker 2: years ago now time Flowers and Hamburg.
• 7:34
  Speaker 1: Yeah, but it has kind of popped off again from
• 7:38
  Speaker 1: this creator called Peyton, who also has the Note to
• 7:40
  Speaker 1: Self podcast and yeah, where she shared basically her dopamine
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  Speaker 1: menu on the list of things that make.
• 7:48
  Speaker 2: You feel good.
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  Speaker 1: So it was actually started by a YouTuber called Jess McCabe,
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  Speaker 1: and it is a tool for people with ADHD because
• 7:59
  Speaker 1: they lack dopamine basically and they need stimulation. So dopamine
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  Speaker 1: menus originated as a tool for those with busy brains
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  Speaker 1: or ADHD to use when they need stimulation. However, collectively,
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  Speaker 1: the dopamine we get now like as humans is quite
• 8:18
  Speaker 1: low value, and from obviously the obvious our phones and
• 8:23
  Speaker 1: like online shopping and alcohol, gambling, junk food, So those
• 8:27
  Speaker 1: are the obvious sources of low value dopamine.
• 8:30
  Speaker 2: But I also pulled in a few.
• 8:32
  Speaker 1: Others that I didn't realize could be considered low value dopamine.
• 8:37
  Speaker 1: So another one is excessive exercise. So wow, Yeah, so
• 8:42
  Speaker 1: excessive exercise can cause an unnatural increase in dopamine, leading
• 8:46
  Speaker 1: to like an addiction to exercise, Right, no problem with
• 8:51
  Speaker 1: that here.
• 8:52
  Speaker 4: Yeah, I think we're okay, but I can see that happening.
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  Speaker 1: Another one work a wholesm which we can probably relate
• 8:58
  Speaker 1: to a little bit. But yes, if you get like
• 9:02
  Speaker 1: addicted to the dopamine levels of working and like doing
• 9:05
  Speaker 1: a good job and completing tasks with work, that can
• 9:08
  Speaker 1: also be a bad source of dopamine. Video games, binge
• 9:14
  Speaker 1: watching TV shows.
• 9:16
  Speaker 3: I know.
• 9:16
  Speaker 2: I was like, but that makes me happy.
• 9:19
  Speaker 1: I was like, what do you mean, I can't sin
• 9:20
  Speaker 1: to watch the Vampire Direx for the fourteenth time extreme sports.
• 9:25
  Speaker 2: Over use of caffeine. Surely that one mythbusted.
• 9:29
  Speaker 1: Myths and pawn ol hit. But yeah, I was like, shit,
• 9:39
  Speaker 1: there are definitely things on there that I didn't think
• 9:41
  Speaker 1: there would be.
• 9:43
  Speaker 3: I think we'll get into it more as we go
• 9:45
  Speaker 3: into the episode. But I think the key is moderation
• 9:48
  Speaker 3: a lot of these things exactly.
• 9:50
  Speaker 2: So.
• 9:51
  Speaker 1: The dopamine menu, as we said, is a concept that
• 9:53
  Speaker 1: comes from a twenty twenty.
• 9:55
  Speaker 2: Good Year video Why Jess McCabe.
• 10:00
  Speaker 1: To Adhd and I just think this is a really
• 10:03
  Speaker 1: good practice for everyone to do because you are only
• 10:08
  Speaker 1: bettering yourself and your life and getting to know yourself
• 10:11
  Speaker 1: better by knowing the things that make you feel better,
• 10:14
  Speaker 1: that make you happy. It's like, it's this list of
• 10:17
  Speaker 1: things to do that genuinely bring you joy.
• 10:20
  Speaker 4: Yeah.
• 10:21
  Speaker 1: So building a dopamine menu. It consists of four parts.
• 10:26
  Speaker 1: It consists of appetizers. This is the part of it
• 10:28
  Speaker 1: that I fucking love.
• 10:30
  Speaker 5: Yeah, It's very visual, and I think that's what makes
• 10:33
  Speaker 5: it helpful because it's very easy to just kind of think, oh,
• 10:37
  Speaker 5: I'll drink a glass of water and I'll go sit
• 10:39
  Speaker 5: in the sun, which I love doing that.
• 10:41
  Speaker 1: I did it this morning when I woke up because
• 10:42
  Speaker 1: I was hungover, and I was like, oh.
• 10:43
  Speaker 2: Okay, I feel a bit better now. It really helps.
• 10:45
  Speaker 1: Yeah, it really builds it as more of a practice.
• 10:49
  Speaker 1: I think mapping it out this way it makes it fun.
• 10:51
  Speaker 1: It's like vision boarding, Yeah, because it's fun, and that's
• 10:54
  Speaker 1: what like the motivating part is. Okay, So the dopamine
• 10:57
  Speaker 1: menu consists of four parts. But again with things like this,
• 11:01
  Speaker 1: there aren't rules. You can kind of customize this to
• 11:05
  Speaker 1: suit or be whatever you like.
• 11:08
  Speaker 2: Have fun with it.
• 11:09
  Speaker 3: But if you want to do it, get started.
• 11:12
  Speaker 2: Just get started. Here are the four parts.
• 11:14
  Speaker 1: So it consists of appetizers, main course, dessert, and side dishes.
• 11:20
  Speaker 3: So I actually saw quite a few people also added
• 11:23
  Speaker 3: in specials, oh, which I thought was quite cute because
• 11:28
  Speaker 3: we'll get into it later. But I guess these are
• 11:30
  Speaker 3: the things that you might not be doing as often.
• 11:33
  Speaker 4: And I liked that too.
• 11:34
  Speaker 2: Okay, I like.
• 11:35
  Speaker 1: That, all right, So let's start in appetizers. So appetizers
• 11:39
  Speaker 1: are supposed to be fifteen minutes or less. Some I
• 11:43
  Speaker 1: even saw some that were saying like ten minutes or less.
• 11:45
  Speaker 1: So this is like a quick hit of dopamine. It's
• 11:48
  Speaker 1: something that I actually think is really good to know
• 11:52
  Speaker 1: because a lot of the time when you need dopamine,
• 11:54
  Speaker 1: getting started and doing the thing, whatever the thing is,
• 11:58
  Speaker 1: is the hardest.
• 11:59
  Speaker 2: So something that you know is.
• 12:01
  Speaker 1: Going to be really quick and really easy, it's going
• 12:03
  Speaker 1: to really help you kind of get into the momentum,
• 12:06
  Speaker 1: and that ten minutes is going to potentially kick off
• 12:09
  Speaker 1: a dopamine hint that'll lead to more of a productive
• 12:13
  Speaker 1: life that day.
• 12:14
  Speaker 2: Yeah, exactly.
• 12:15
  Speaker 3: And it's motivation it's not something that you're going to
• 12:17
  Speaker 3: put off because it's easy to do.
• 12:19
  Speaker 1: So the definition of the appetizer is the appetizer is
• 12:23
  Speaker 1: the thing that's easy and quick as a way to
• 12:26
  Speaker 1: bring you into a good mood. It should be no
• 12:28
  Speaker 1: longer than fifteen minutes and shouldn't be.
• 12:31
  Speaker 2: Difficult to start.
• 12:33
  Speaker 1: So, Sally Baldi bubing, well, Sally Baldi, boopie bupa my
• 12:38
  Speaker 1: bupi bing bong b bang bing bang bing bang.
• 12:42
  Speaker 2: What is one of your dove mean appetizers?
• 12:44
  Speaker 3: Okay, one of my appetizers is making a cup of tea.
• 12:48
  Speaker 3: And I think for me, this is something that I've
• 12:51
  Speaker 3: really only introduced into my daily routine as of this year.
• 12:56
  Speaker 3: It was more of a coffee drinker and like a
• 12:59
  Speaker 3: Cola zero kind of.
• 13:01
  Speaker 2: Drinker, which I do love. Yeah, sorry I slipped away there,
• 13:05
  Speaker 2: But as.
• 13:06
  Speaker 3: You were saying earlier, you know, a lot of caffeine
• 13:09
  Speaker 3: isn't necessarily the best source of dopamine throughout the day.
• 13:13
  Speaker 2: Especially for a little anxious baby.
• 13:15
  Speaker 4: Yeah precisely.
• 13:17
  Speaker 2: Yeah, Yeah, I love to just.
• 13:20
  Speaker 3: Like take a pause and make a cup of tea
• 13:22
  Speaker 3: because it's the perfect excuse for me to take a
• 13:25
  Speaker 3: rest in the middle of the day and actually kick
• 13:28
  Speaker 3: a pause.
• 13:28
  Speaker 2: Yeah.
• 13:29
  Speaker 3: And not only does it do that, but also I
• 13:32
  Speaker 3: always feel good about myself because I feel like I'm
• 13:35
  Speaker 3: making a conscious effort to do something that is good
• 13:38
  Speaker 3: for myself. And you know, I have a range of
• 13:41
  Speaker 3: different teas that are.
• 13:42
  Speaker 2: For different bees, so fun, yeah, and like.
• 13:46
  Speaker 4: Different times in the day.
• 13:47
  Speaker 3: So usually I'll do it in the afternoon and then
• 13:50
  Speaker 3: before bed. And I always just really take that as
• 13:55
  Speaker 3: an opportunity to like put my phone down, go do that, sit,
• 13:59
  Speaker 3: wait for the tea to pull down and drink it
• 14:01
  Speaker 3: and just take fifteen minutes to make that a real experience.
• 14:05
  Speaker 4: I always use my favorite mugget to.
• 14:07
  Speaker 3: Really romanticize the whole thing. And I'm really glad that
• 14:11
  Speaker 3: I started doing this. I know I sound like an
• 14:12
  Speaker 3: old lady. I no, no, you don't, but I really
• 14:15
  Speaker 3: feel like it has helped me and helped me have
• 14:18
  Speaker 3: like those really intentional conscious pauses in the day where
• 14:22
  Speaker 3: I'm just doing something for myself and it only takes
• 14:25
  Speaker 3: a couple of minutes.
• 14:25
  Speaker 1: Literally, my favorite blend at the moment, it's so yummy
• 14:32
  Speaker 1: after dinner. It also helps with your digestion and it's
• 14:36
  Speaker 1: licorice and peppermint, and it is so fucking yum.
• 14:40
  Speaker 2: It is so good.
• 14:41
  Speaker 1: It's like a little bit a little bit sweet, maybe too,
• 14:45
  Speaker 1: like not overpoweringly so, but yeah, it's just so youm
• 14:49
  Speaker 1: and to have before bed and to like get into
• 14:51
  Speaker 1: bed and you know when you start winding down and
• 14:53
  Speaker 1: reading your book.
• 14:54
  Speaker 2: And stuff a lot snuggle. I used to only drink
• 14:58
  Speaker 2: tea and then I met South. Sorry, like you ruined me,
• 15:03
  Speaker 2: I know. And now I'm.
• 15:05
  Speaker 4: Trying to like reverse your dammage.
• 15:08
  Speaker 2: I'm gonna stop drinking around.
• 15:09
  Speaker 3: Like fuck yo, I'm not stuffing drinking coffee. Well well
• 15:12
  Speaker 3: let's go there. Well let's not pull the baby out
• 15:15
  Speaker 3: with the bath water.
• 15:16
  Speaker 2: But if you're new to.
• 15:17
  Speaker 3: The tea game and you want some ideas, the best
• 15:20
  Speaker 3: types of tea for a fuzzy feeling brain, for dopamine,
• 15:25
  Speaker 3: apparently green tea is incredible for that. For focus, also
• 15:29
  Speaker 3: Marcher green tea and black tea. For calming and soothing,
• 15:34
  Speaker 3: cam favorite camerameal and peppermint, and then similar for sleep
• 15:38
  Speaker 3: camer meal and lavender. Ooh.
• 15:41
  Speaker 2: I Also I also fuck with a rose tea.
• 15:44
  Speaker 3: Same. I also love a hibiscus tea and also a
• 15:47
  Speaker 3: pomegranate tea.
• 15:48
  Speaker 4: Okay, what's your first appetizer?
• 15:50
  Speaker 2: What I've been doing at the moment.
• 15:52
  Speaker 1: And one of the thing that really just causes chaos
• 15:56
  Speaker 1: in my mind and in my heart and soul is
• 15:59
  Speaker 1: mess right. But like I struggle with the way that
• 16:03
  Speaker 1: my brain works, I struggle to keep things cleaneah right.
• 16:07
  Speaker 1: And the task of putting things away and keeping things
• 16:11
  Speaker 1: clean is quite difficult. And so if I get ready,
• 16:15
  Speaker 1: and I get ready in the bathroom, my makeup is everywhere,
• 16:17
  Speaker 1: and the bench then has like all my hair on it.
• 16:21
  Speaker 1: So I have put in two things that take me
• 16:26
  Speaker 1: less than ten minutes a day, and it literally keeps
• 16:30
  Speaker 1: my bathroom clean and my room so clean. So the
• 16:33
  Speaker 1: first thing is for the bathroom, and this takes me
• 16:36
  Speaker 1: ten minutes a day, and it makes it so easy
• 16:38
  Speaker 1: having a makeup bag that is double the size you
• 16:41
  Speaker 1: need it to be.
• 16:42
  Speaker 2: So my makeup bag is so big it is not.
• 16:46
  Speaker 1: Hard to just chuck everything in there because really it
• 16:50
  Speaker 1: does not need to be organized. I think I'm losing
• 16:52
  Speaker 1: this idea of things being so esthetically organized that is
• 16:57
  Speaker 1: just not me. That it's just not how my brain works,
• 17:00
  Speaker 1: and it is way too fucking hard.
• 17:02
  Speaker 2: Like, yes, I love seeing.
• 17:03
  Speaker 1: Videos of everyone's sesthetically pleasing drawers and bathroom cabinets, but.
• 17:07
  Speaker 2: I hate doing that. It doesn't make me happy.
• 17:10
  Speaker 1: And if it's a way and it's clean, that's good
• 17:13
  Speaker 1: enough for me. So like chucking everything in this beauty
• 17:16
  Speaker 1: bag or cosmetics bag and then chucking it in a drawer, easy,
• 17:20
  Speaker 1: easiest pie, right, And then makeup wipes. It's so good
• 17:26
  Speaker 1: in the morning and in the evening because in the
• 17:27
  Speaker 1: morning I kind of will give a little wipe your
• 17:30
  Speaker 1: wipe just to fresh my face up, and it's not
• 17:32
  Speaker 1: really as like a source of removing or cleansing, like
• 17:35
  Speaker 1: I'm using my skinhead and stress. Yeah, it's just a
• 17:38
  Speaker 1: freshen Yeah, it's like a freshener. And then I use
• 17:40
  Speaker 1: that to just give the bench a wipe down, Like
• 17:44
  Speaker 1: I don't have to go and get the spray and wipe.
• 17:46
  Speaker 1: I just use the makeup wipe that I just use
• 17:47
  Speaker 1: it on my face because it's still damp and it
• 17:49
  Speaker 1: literally does the job.
• 17:51
  Speaker 2: Same thing in the evening.
• 17:53
  Speaker 1: So then in the morning I come in the bathroom's
• 17:55
  Speaker 1: clean like, and that's like a really nice way to
• 17:58
  Speaker 1: start the day. There's nothing worse than like waking up
• 18:00
  Speaker 1: and walking into the bathroom or coming home and walking
• 18:02
  Speaker 1: into the bathroom and it's a shit fight in there, okay,
• 18:06
  Speaker 1: because there are times I go in there and I say,
• 18:09
  Speaker 1: what raccoon.
• 18:10
  Speaker 4: Yeah you're in here, and it was me.
• 18:13
  Speaker 2: I am the raccoon.
• 18:16
  Speaker 3: It also means that you're not going to get to
• 18:17
  Speaker 3: the weekend and be like, ah, like I have to
• 18:19
  Speaker 3: do this huge clean of the bathroom, Like at least
• 18:22
  Speaker 3: those basics have been maintained.
• 18:24
  Speaker 1: Because yeah, the deep clean's fun, but like, let's be honest,
• 18:28
  Speaker 1: we don't want to all deep clean every weekend. And
• 18:29
  Speaker 1: so the other thing that I've kind of put in
• 18:32
  Speaker 1: place as a let appetizer is a washing basket, which
• 18:39
  Speaker 1: was recommended to me by my therapist, but I think
• 18:42
  Speaker 1: this is quite a common practice for the people with
• 18:44
  Speaker 1: two busy brins. And it's a washing basket that's not
• 18:48
  Speaker 1: for dirty clothes and not for clean clothes. It's clothes
• 18:51
  Speaker 1: that I tried on and I didn't want to wear,
• 18:53
  Speaker 1: or it's clothes that I wore today, but they're not
• 18:56
  Speaker 1: dirty yet.
• 18:57
  Speaker 2: But I'm not ready.
• 18:58
  Speaker 1: I just can't be a bothered to put it away yet.
• 19:00
  Speaker 1: So it's like, you're not dirty, not clean washing baskets.
• 19:03
  Speaker 3: I love that, right, because then your clothes aren't sitting
• 19:05
  Speaker 3: with the genuinely dirty ones. So then you're like, oh
• 19:07
  Speaker 3: wait no, now they are dirty by association.
• 19:10
  Speaker 2: Yeah, like they touch the dirt. Yeah, that can't be.
• 19:12
  Speaker 3: They've imbued with the smells of the dirty sun.
• 19:15
  Speaker 2: Exactly, so exactly. Yeah.
• 19:18
  Speaker 1: So it's basically this small little washing basket that you know,
• 19:22
  Speaker 1: if I come home and I just want to get
• 19:24
  Speaker 1: the clothes off me, or I want someone to put
• 19:27
  Speaker 1: my pajamas.
• 19:28
  Speaker 2: Like that, I wear a rush on the way.
• 19:30
  Speaker 1: They're not dirty, they're not ready to be washed, but
• 19:32
  Speaker 1: I don't want to put them away yet, so they
• 19:33
  Speaker 1: go in this magical little basket.
• 19:35
  Speaker 2: I love that.
• 19:36
  Speaker 1: Introducing tubs into my life life changing and I feel
• 19:41
  Speaker 1: so much more accomplished because I'm not sitting in clutter.
• 19:45
  Speaker 4: Yeah, and it's finding whatever system.
• 19:48
  Speaker 3: Works for you, and it really can be as simple
• 19:51
  Speaker 3: as buying a laundry basket.
• 19:54
  Speaker 2: Yeah, like that's incredible.
• 19:55
  Speaker 3: Okay, my next advertiser is a mindful shower. So with
• 20:01
  Speaker 3: a mindful shower, that's like you're not sitting there thinking
• 20:04
  Speaker 3: about Okay, these are all the things I'm like to
• 20:06
  Speaker 3: do this, this is what I need to do.
• 20:08
  Speaker 4: It's mindful.
• 20:09
  Speaker 3: So while you're doing it, you're pressing pause and taking
• 20:12
  Speaker 3: some deep breaths, And as you do this, one by one,
• 20:17
  Speaker 3: you go through each of the senses, pausing on each
• 20:22
  Speaker 3: of them for about thirty seconds, and ask yourself these
• 20:25
  Speaker 3: questions as you go through number one, What can I see? So?
• 20:29
  Speaker 4: Is it the steam in the shower?
• 20:31
  Speaker 3: Is it the condensation dripping down the glass?
• 20:35
  Speaker 1: Oh?
• 20:36
  Speaker 2: No, clear the conversation I know?
• 20:39
  Speaker 3: Or no? Is it the water going down the drain?
• 20:42
  Speaker 3: Is it the bubbles on your skin? What can I
• 20:45
  Speaker 3: hear the water running? Can you hear music playing or
• 20:49
  Speaker 3: maybe a TV on in the other room or your
• 20:53
  Speaker 3: boyfriend yelling out something in the other room. And you're saying,
• 20:56
  Speaker 3: I make a mind full shower.
• 20:58
  Speaker 2: Shut up to be that.
• 21:01
  Speaker 3: What can I feel the warmth of the water on
• 21:04
  Speaker 3: your skin? The products that you're using? What can I
• 21:07
  Speaker 3: smell the shampoo, the soaps, the lotions, the potents. It's
• 21:12
  Speaker 3: about pausing and using that time to really ground yourself,
• 21:18
  Speaker 3: I think, and I love doing that, and it's something
• 21:22
  Speaker 3: that I've learned recently because usually in the shower, I
• 21:26
  Speaker 3: have podcasts playing or YouTube up and I'm watching something
• 21:30
  Speaker 3: an episode And when we went raw Dog your shower, Yeah,
• 21:34
  Speaker 3: And we were talking about ways to digital detox the
• 21:38
  Speaker 3: other week and having like no phone zones, and that
• 21:41
  Speaker 3: was one of them for me that I was like,
• 21:42
  Speaker 3: it's really unnecessary. I don't need to be stimulated by
• 21:46
  Speaker 3: my phone in my ten minute shower every day. So
• 21:49
  Speaker 3: I found that really helpful to switch off that. Yeah.
• 21:52
  Speaker 2: Yeah, I love a good shower thought.
• 21:53
  Speaker 1: I think it's also depending what mood you're in, Like
• 21:55
  Speaker 1: sometimes after a long.
• 21:57
  Speaker 4: Day, sometimes I do want to switch it.
• 21:58
  Speaker 3: Yeah, you do just want to be like, like, I
• 22:00
  Speaker 3: love to sing in the shower too, So we.
• 22:01
  Speaker 2: Haven't completely got rid of that.
• 22:03
  Speaker 3: You know, I got playlists going.
• 22:04
  Speaker 2: Every time I sing it sounds in the shower. I
• 22:06
  Speaker 2: come out and so goes love Li singing like.
• 22:12
  Speaker 3: I'm there with like a cut next to the door
• 22:13
  Speaker 3: being line God a broggin road love Me.
• 22:20
  Speaker 2: Never long stream banger, what a hit.
• 22:24
  Speaker 1: I love that song. Hannah Montana soundtrack Slack. Do you
• 22:29
  Speaker 1: know what my dope for me advertiser is the Hannah
• 22:33
  Speaker 1: Montana soundtrack? I agree that is actually leads me into
• 22:39
  Speaker 1: my final appetizer. It is listening to songs that you
• 22:46
  Speaker 1: loved when you were.
• 22:48
  Speaker 2: Younger, when we were young. There's gonna be a lot
• 22:51
  Speaker 2: of singing in this next minute. Strap In.
• 22:54
  Speaker 1: I was listening to the mel Robins podcast and she
• 22:57
  Speaker 1: was talking about the things that make you more productive,
• 23:00
  Speaker 1: and you're more productive when you're in a good mood, right,
• 23:03
  Speaker 1: And there's actually scientific research that shows that listening to
• 23:07
  Speaker 1: music that pulls nostalgia from you actually puts you in
• 23:11
  Speaker 1: a better mood. So I've been doing that in terms
• 23:15
  Speaker 1: of like I'm like, what were the songs that like,
• 23:18
  Speaker 1: I love, like, what were the songs that when I
• 23:20
  Speaker 1: was a teenager? And it's hard because I listened to
• 23:23
  Speaker 1: old music now. So it was like finding music and
• 23:27
  Speaker 1: creating a playlist and listening to a song that is
• 23:31
  Speaker 1: going to put you in a good mood is going
• 23:34
  Speaker 1: to make you more productive that like, it sounds really silly,
• 23:38
  Speaker 1: but I have started putting on an alarm for after
• 23:43
  Speaker 1: I wake up at about eight is when I want
• 23:46
  Speaker 1: to start kind of getting into my dates.
• 23:48
  Speaker 2: When I'm going to go have a shower and get ready.
• 23:50
  Speaker 1: I have an alarm on the Alexa that is to
• 23:55
  Speaker 1: start playing the Hannah Montana soundtrack, Well change it up
• 24:00
  Speaker 1: and I and it's three minutes. It's three minutes of
• 24:03
  Speaker 1: my day, right, Yeah, that it can keep playing, and
• 24:06
  Speaker 1: often it does, like my happy, good mood playlist will
• 24:08
  Speaker 1: just keep playing. But it's the thing that I'm like, oh,
• 24:11
  Speaker 1: I love this song, and I do think you need
• 24:13
  Speaker 1: to change it up otherwise it'll get boring, Like, yeah,
• 24:15
  Speaker 1: it can't just be the same song every day.
• 24:17
  Speaker 3: That it's like thing like, well, you're not going to
• 24:19
  Speaker 3: get the hit of nostalgia in the same way.
• 24:23
  Speaker 1: But yeah, and it just it really transforms your day.
• 24:26
  Speaker 1: So if you're ever sitting there and you don't want
• 24:29
  Speaker 1: to listen to good vibe music when you're in a
• 24:31
  Speaker 1: bad mood, but just do it, like just put on
• 24:34
  Speaker 1: the Best of Both Worlds by Hannah Montana or he
• 24:37
  Speaker 1: could be the one or.
• 24:38
  Speaker 2: Always on Your Way Back Home. Yeah, I love that
• 24:40
  Speaker 2: that one. That one's a bop.
• 24:42
  Speaker 1: Yeah, but yeah, maybe it's a good practice to have
• 24:45
  Speaker 1: a think about what songs like pool Joy from you
• 24:48
  Speaker 1: that you go, h, I remember this.
• 24:50
  Speaker 3: Yeah, if you want like a good source to find
• 24:52
  Speaker 3: like Forgotten Bangers, if you will, Spotify has these playlists
• 24:57
  Speaker 3: that are like hits of nineteen ninety one, hits of
• 25:00
  Speaker 3: nineteen ninety two, and they're per year.
• 25:02
  Speaker 4: So rather than going to a hits of the nineties.
• 25:05
  Speaker 3: Where it's probably like the real hits that you do
• 25:08
  Speaker 3: here in the grocery store or that are already on
• 25:11
  Speaker 3: your playlist, go to those niche down playlists for the
• 25:14
  Speaker 3: year and you'll find some more forgotten hits.
• 25:17
  Speaker 2: That's such a good tip. I'm going to do this.
• 25:20
  Speaker 3: Yeah, I'm really excited to listen to like some throwback
• 25:23
  Speaker 3: hits when I get home.
• 25:24
  Speaker 2: Yeah, well, do you know what?
• 25:25
  Speaker 1: We will make a dopamine menu playlist, Dane.
• 25:30
  Speaker 2: Sounds like I'm doing.
• 25:31
  Speaker 4: I'm like, there's my weekend plan.
• 25:33
  Speaker 1: Yeah, We're going to make a dopamine menu playlist. And
• 25:36
  Speaker 1: this is the playlist that you put on when you
• 25:38
  Speaker 1: have to do something and even putting off doing it.
• 25:39
  Speaker 1: I don't even care if it's sending an email, Okay.
• 25:42
  Speaker 1: The main course of your dopamine menu are very likely
• 25:45
  Speaker 1: things that you've potentially been putting off or avoiding because
• 25:49
  Speaker 1: they take a lot of effort or.
• 25:50
  Speaker 2: A lot of time.
• 25:52
  Speaker 1: I also think like the main course of things for
• 25:55
  Speaker 1: your dopamine menu is potentially things that just slide down
• 25:58
  Speaker 1: the priority list is life is crazy, and that's just
• 26:02
  Speaker 1: how it is. And a lot of the time it's
• 26:05
  Speaker 1: because we don't prioritize ourselves. We prioritize the things that
• 26:08
  Speaker 1: we genuinely enjoy doing because it's like I'm tired, and
• 26:12
  Speaker 1: that is so fair enough. So obvious things of this
• 26:15
  Speaker 1: is doing your load of washing and putting everything away
• 26:17
  Speaker 1: and having absolutely nothing in your dirty clothes basket, or
• 26:21
  Speaker 1: doing a deep clean and a.
• 26:23
  Speaker 2: Declutter of your spaces.
• 26:25
  Speaker 1: Also going for a hot girl walk, moving your body
• 26:29
  Speaker 1: that type of vibe, like we know those things are
• 26:31
  Speaker 1: good for us. But one thing that I've been doing
• 26:34
  Speaker 1: every single day for my dopamine menu is spending quality
• 26:38
  Speaker 1: time that is away from my phone. So what I've
• 26:44
  Speaker 1: been doing is I've been waking up an hour earlier.
• 26:46
  Speaker 1: And this kind of was a bit easier because I
• 26:50
  Speaker 1: leveled to sleep, but because we came back my jet lag,
• 26:53
  Speaker 1: I was waking up a little bit earlier. And normally
• 26:56
  Speaker 1: my partner would go to the gym in the morning too,
• 27:00
  Speaker 1: but he has started going to the gym after work
• 27:03
  Speaker 1: because at seven am we both wake up, we leave
• 27:06
  Speaker 1: our phones like in our bedroom or in whatever room
• 27:10
  Speaker 1: they're in, and we go and make a coffee and
• 27:12
  Speaker 1: we sit and have coffee together for an hour. That's
• 27:15
  Speaker 1: so nice and it is just really really nice because
• 27:20
  Speaker 1: it makes me feel like I'm living my life. Like
• 27:24
  Speaker 1: if it doesn't make it, it makes me have the
• 27:26
  Speaker 1: feeling of you like work to live, you don't live
• 27:30
  Speaker 1: to work. But it's just such a nice way to
• 27:33
  Speaker 1: just introduce myself to the day and be like, oh cool,
• 27:36
  Speaker 1: and then like we will do our best to like
• 27:38
  Speaker 1: not talk about work or not look at work or
• 27:41
  Speaker 1: not think about it, and we'll just like have a
• 27:44
  Speaker 1: little chit chat and have breakfast together.
• 27:46
  Speaker 2: And so even on mornings that we.
• 27:48
  Speaker 1: Don't do that, I've been like going for walks with friends,
• 27:52
  Speaker 1: or I've been spending that seven am to eight am
• 27:55
  Speaker 1: spending quality time with someone I love. I even spent
• 27:57
  Speaker 1: it just calling my mum one morning and having a chat.
• 28:00
  Speaker 1: So it's like that is definitely the one thing that
• 28:03
  Speaker 1: like I really really want to keep doing. And it's
• 28:06
  Speaker 1: just been so fun, Like I love my morning coffee
• 28:10
  Speaker 1: with someone now, and I've noticed on the days that
• 28:13
  Speaker 1: if i haven't done it, I've got a little bit
• 28:15
  Speaker 1: less pep.
• 28:16
  Speaker 2: In the step. Yeah, I feel a little bit more flat. Yeah, okay,
• 28:19
  Speaker 2: what's yours?
• 28:20
  Speaker 3: My first main you did touch on it, but it's
• 28:23
  Speaker 3: decluttering your forgotten spaces. So I'd quite good at like
• 28:28
  Speaker 3: keeping my space clean. I do have like cleaning in
• 28:31
  Speaker 3: my in my routine on a weekend. Like I really
• 28:34
  Speaker 3: can't function unless I have that.
• 28:36
  Speaker 4: It's almost to a fault.
• 28:38
  Speaker 3: However, a lot of the forgotten spaces, it's like I'm
• 28:42
  Speaker 3: really good at like maintaining the regular sort of organization,
• 28:44
  Speaker 3: but there will be like certain draws and things that
• 28:47
  Speaker 3: you open and it's just chaos. What I've been introducing
• 28:52
  Speaker 3: is every weekend, I pick one forgotten space to declutter,
• 28:56
  Speaker 3: because if I try to do them all, that's the
• 28:58
  Speaker 3: way too overwhelming.
• 28:59
  Speaker 2: Yeah.
• 29:00
  Speaker 3: So for example, last week, I did the pantry, and
• 29:03
  Speaker 3: I try to follow a similar sort of process with
• 29:05
  Speaker 3: each one, where I put a timer on for an
• 29:08
  Speaker 3: hour usually because that's typically how long it takes, and
• 29:12
  Speaker 3: I take every single thing out so it's completely bare.
• 29:15
  Speaker 3: From there, I can see, okay, well, these are the
• 29:17
  Speaker 3: things that we're going to keep that we still want
• 29:20
  Speaker 3: to use, and then I can put it back in
• 29:21
  Speaker 3: a more organized fashion, and then also just being more
• 29:25
  Speaker 3: mindful of that when I do my grocery shopping, for example,
• 29:28
  Speaker 3: and I know exactly what we have in our pantry,
• 29:31
  Speaker 3: and I've just found that to be so helpful, and
• 29:34
  Speaker 3: putting the timer on.
• 29:36
  Speaker 4: Is a really key important partner of that for me.
• 29:39
  Speaker 2: I would say that's the side dish.
• 29:41
  Speaker 3: Yeah, exactly, which we'll get into because it just keeps
• 29:44
  Speaker 3: me accountable. Yeah, and then that way, I'm not like
• 29:47
  Speaker 3: just procrastinating it and stopping to look at my phone
• 29:49
  Speaker 3: because I'm like, no, you've only got fifteen minutes left
• 29:51
  Speaker 3: or on the clock. But yeah, so I've done this
• 29:54
  Speaker 3: for my pantry, my bathroom cupboard.
• 29:57
  Speaker 4: This weekend, I think is going to be the junk.
• 30:00
  Speaker 2: I was just about to say the draw.
• 30:03
  Speaker 1: This is everyone's signed this weekend, clean out the draw.
• 30:08
  Speaker 2: Yep.
• 30:08
  Speaker 1: But yeah, I think the main course these are very
• 30:12
  Speaker 1: These are going to be very specific. I think it's
• 30:14
  Speaker 1: really good practice to find the specific thing that is
• 30:18
  Speaker 1: helpful for you. Let's move on to dessert. What's life
• 30:24
  Speaker 1: without a little dessert?
• 30:26
  Speaker 2: Sound? We treat, we treat.
• 30:28
  Speaker 1: So the dessert part of your dopamine menu is for
• 30:32
  Speaker 1: life's sweets. It's the things that are fun but within moderation.
• 30:38
  Speaker 2: Because otherwise it might be a little too rich.
• 30:41
  Speaker 1: You know, These activities are things that you indulge in
• 30:44
  Speaker 1: occasionally purely for pleasure, and things that maybe feel good
• 30:48
  Speaker 1: in the moment, but they don't really feel your cup.
• 30:52
  Speaker 1: So like, we can't rely on the dessert list to
• 30:57
  Speaker 1: be the fix, to be the one size fits all.
• 31:00
  Speaker 4: It's a treat to enjoy in moderation exactly.
• 31:02
  Speaker 2: My very obvious dessert list is gone for a little shop.
• 31:07
  Speaker 2: Oh yeah, a little shop. But my real dessert and
• 31:13
  Speaker 2: dopamine menu is a deepop or a Facebook marketplace shop.
• 31:17
  Speaker 2: I love it.
• 31:18
  Speaker 1: I love thrifting and I love deepop and I love
• 31:21
  Speaker 1: Facebook marketplace because I feel like I'm finding something like
• 31:24
  Speaker 1: that has a.
• 31:24
  Speaker 4: Story, Yeah, that has a history behind there.
• 31:27
  Speaker 2: Yeah that it's unique.
• 31:29
  Speaker 1: I'm like, I'm the only one that has it, Like
• 31:31
  Speaker 1: I just I love it. It brings me so much joy.
• 31:33
  Speaker 1: And the thing as well with it is pretend shopping
• 31:37
  Speaker 1: sometimes too, and it's like I just love having a look.
• 31:40
  Speaker 1: And we've gone into the science behind this in a
• 31:43
  Speaker 1: recent episode of The Three Habits That Keep You Broke,
• 31:45
  Speaker 1: But it's the you know, the window shopping online window shopping.
• 31:49
  Speaker 2: It brings me so much joy. And it's like you
• 31:51
  Speaker 2: can do that on Pinterest or I do it.
• 31:53
  Speaker 1: On deepop, but I save them in a folder and
• 31:56
  Speaker 1: I sometimes I go back and I buy it, and
• 31:58
  Speaker 1: then if I've forgotten about it and I'm like I
• 31:59
  Speaker 1: don't need it, then yeah, And it's just I just navic.
• 32:03
  Speaker 3: I'm five years old and on my desserts is watching
• 32:05
  Speaker 3: cartoons and kids shows back honestly because we touched on this,
• 32:11
  Speaker 3: you know, with the music. But I read an article
• 32:13
  Speaker 3: by Psychology today and rewatching nostalgic and lighthearted TV shows
• 32:18
  Speaker 3: can help reduce your cognitive load, and I really do
• 32:21
  Speaker 3: feel like it does exactly that. I also think that, like,
• 32:26
  Speaker 3: of course, like you know, rewatching The Office or the
• 32:28
  Speaker 3: Vampire Diaries, like that's great, But I think that rewatching
• 32:32
  Speaker 3: cartoons or watching kids shows, even if you've never seen
• 32:36
  Speaker 3: them before, you know they're always animated with really bright
• 32:40
  Speaker 3: colors and cute characters, and.
• 32:42
  Speaker 2: There's always a happy ending.
• 32:43
  Speaker 3: There's a happy ending and like a really nice, uplifting
• 32:47
  Speaker 3: lesson to be learned in the episode. I think it
• 32:49
  Speaker 3: really brings it down to the really simple things that
• 32:53
  Speaker 3: make us human at the core, and I love it.
• 32:57
  Speaker 2: I think that's why so many people are bluey one thing.
• 33:01
  Speaker 3: And I caught an episode of Blue and it made
• 33:03
  Speaker 3: me cry.
• 33:04
  Speaker 2: It's so when they.
• 33:07
  Speaker 3: No, but I've heard that one's really sad. I think
• 33:09
  Speaker 3: I think I would be the sort of person that
• 33:11
  Speaker 3: would cry in every episode of Blue too, honestly, but
• 33:13
  Speaker 3: also as well, I feel like, typically like cartoons and
• 33:16
  Speaker 3: kids TV shows are usually you know, ten minutes to
• 33:20
  Speaker 3: thirty minutes doesn't take up a huge chunk of the day,
• 33:22
  Speaker 3: And usually it's if I've had, you know, a bit
• 33:25
  Speaker 3: of a bad day, or you know, I'm just feeling
• 33:27
  Speaker 3: a bit flat, I'll just look them up on YouTube.
• 33:30
  Speaker 2: Be honest right now and actually say the one that
• 33:33
  Speaker 2: you oh.
• 33:33
  Speaker 4: The one that I really love.
• 33:35
  Speaker 3: I watch a couple, but my current favorite is Nanalan,
• 33:38
  Speaker 3: which is that Little no from the Who's.
• 33:43
  Speaker 2: That Wonderful Girl?
• 33:46
  Speaker 1: G Youda, The Little Green Puppet, The Little Sweet Peach.
• 33:52
  Speaker 2: Do you know what you should put in the rotation?
• 33:54
  Speaker 2: The Bear and the Big Blue House.
• 33:55
  Speaker 4: Yes, I love that show.
• 33:57
  Speaker 3: Also Little Bear, I don't remember a little It's the best.
• 34:01
  Speaker 3: And Franklin and Arthur.
• 34:03
  Speaker 1: My next dessert is kind of similar to yours. It's
• 34:07
  Speaker 1: actually having an active movie night. So it's not sitting
• 34:11
  Speaker 1: down ordering your brets and just watching Telly.
• 34:14
  Speaker 4: It is scrolling on your phone.
• 34:15
  Speaker 1: Yeah yeah, It is getting my doner and bringing it
• 34:20
  Speaker 1: into the lounge room. It is having popcorn, Yes.
• 34:24
  Speaker 3: It is.
• 34:24
  Speaker 2: I already know what takeaway I'm ordering.
• 34:26
  Speaker 1: I'm thinking of what is my favorite takeaway that I
• 34:28
  Speaker 1: can get, and like, ordering takeaway is a very very
• 34:31
  Speaker 1: important part of the process.
• 34:32
  Speaker 2: Like you can't the dessert.
• 34:35
  Speaker 1: Dopamine is ordering your favorite takeaway and watching preferably a
• 34:41
  Speaker 1: new movie I haven't seen before, even if that's an
• 34:44
  Speaker 1: old movie but you haven't seen for the first time.
• 34:48
  Speaker 1: There is something that is so good about that and
• 34:50
  Speaker 1: so different that I just love it.
• 34:53
  Speaker 2: I love it.
• 34:55
  Speaker 1: And I have the most slay couch in the world.
• 35:00
  Speaker 1: That it's modular, so I can move it to be
• 35:03
  Speaker 1: like a cloud bed, so it's just this big square
• 35:06
  Speaker 1: rather than like a long couch.
• 35:08
  Speaker 2: So I can really just scrawl. And I've got snacks
• 35:11
  Speaker 2: and I've got takeaway, and you know exactly what I'm
• 35:14
  Speaker 2: going to finish this with. I've got crispy fucking can
• 35:17
  Speaker 2: of coke with ice filled to the brim.
• 35:20
  Speaker 3: Yeah, the ice ratio, it's very important and it really
• 35:23
  Speaker 3: holds it together.
• 35:24
  Speaker 2: And like smart lighting bulbs on. Yeah, I'm doing that
• 35:30
  Speaker 2: to night. Yeah, that's the vibe.
• 35:31
  Speaker 1: Yeah, because I was like, I also, do you want
• 35:34
  Speaker 1: to know my other dessert dopamine menu, which, yeah, it's
• 35:43
  Speaker 1: not good for you in heaps, But I love getting
• 35:46
  Speaker 1: a little bit drunk.
• 35:48
  Speaker 3: Oh yeah, I love.
• 35:51
  Speaker 2: Getting a little bit drunk, just like one or two glasses.
• 35:54
  Speaker 2: I'm like, sure, health and wellness is fun. Do you
• 35:58
  Speaker 2: want to know what else is fun? Cock Yeah, whine,
• 36:02
  Speaker 2: going on a date and being flirty.
• 36:04
  Speaker 1: Yeah, hanging out with your friends and being flirty. I'm
• 36:07
  Speaker 1: not saying Monday to Thursday.
• 36:09
  Speaker 3: And we're not saying like go like binge drink. We're saying, like,
• 36:12
  Speaker 3: have two cocktails and field yeah, fruity.
• 36:18
  Speaker 1: Like I went out just on a Thursday night last night,
• 36:21
  Speaker 1: had some drinks, got a bit tipsy.
• 36:24
  Speaker 2: I'm a little bit hungover today, but I had fucking fun. Yeah.
• 36:27
  Speaker 1: And I did that last night because I was like,
• 36:29
  Speaker 1: tomorrow night, Friday night, I want to have a movie night.
• 36:31
  Speaker 1: I want to have a movie marathon because I'm going
• 36:33
  Speaker 1: to watch the new season of the Boys, which I
• 36:35
  Speaker 1: haven't seen night. I'm going to get girlbus and pasta
• 36:38
  Speaker 1: and you get a Crispy can a coat. I'm going
• 36:40
  Speaker 1: to get Messina ice cream. Yeah yeah, vanilla ice cream,
• 36:45
  Speaker 1: and I've already got the poppycorn oh name.
• 36:47
  Speaker 2: Yeah. Well she said luck and go for me. Yeah,
• 36:50
  Speaker 2: but yeah, that's also what my desert menu. I like,
• 36:53
  Speaker 2: get a little bit drunk? Me sold me?
• 36:57
  Speaker 4: Should we move to our side dishes?
• 36:59
  Speaker 2: Let's moved to the side dishes.
• 37:01
  Speaker 1: So side dishes the final part of your dopamine menu.
• 37:05
  Speaker 2: These are the things that help you with your other courses.
• 37:11
  Speaker 1: So your side dishes help you with your appetizers, they
• 37:13
  Speaker 1: help you with your main courses, and they're the things
• 37:16
  Speaker 1: to do in conjunction with those other courses to help
• 37:20
  Speaker 1: you basically get them done.
• 37:21
  Speaker 3: Ye. An example would be listening to music or podcasts
• 37:26
  Speaker 3: or audio books.
• 37:27
  Speaker 1: What we previously spoke about setting a timer, so setting
• 37:31
  Speaker 1: a timer for ten minutes is actually a really well
• 37:35
  Speaker 1: proven way to get shit done.
• 37:37
  Speaker 2: Sometimes seeing the clock is quite helpful. So there are some.
• 37:41
  Speaker 1: Really pretty esthetic YouTube videos that are like a thirty
• 37:46
  Speaker 1: minute count down timers, So you can either make it
• 37:49
  Speaker 1: a separate window and have it like in a little
• 37:51
  Speaker 1: box at the top of your screen, or if you've
• 37:53
  Speaker 1: got two screens. What I like to do is I
• 37:54
  Speaker 1: have the timer sitting on my laptop and then I've
• 37:57
  Speaker 1: got my work on the desktop and it just really
• 38:00
  Speaker 1: helps anchor me to my chair as well because I get.
• 38:02
  Speaker 6: Up a lot.
• 38:03
  Speaker 2: Yeah, I don't want to do it. Yeah, so I'm like, okay,
• 38:05
  Speaker 2: I'll go make a tea, I'll go find anything I
• 38:09
  Speaker 2: can do. The email takes five minutes, I know. I
• 38:12
  Speaker 2: found that really helpful. And you can get like cute
• 38:14
  Speaker 2: little pinky gradients.
• 38:15
  Speaker 3: Yeah, we love to like romanticize the experience no matter
• 38:18
  Speaker 3: what it is. That always makes it more fun.
• 38:20
  Speaker 1: To put that on the TV when you want to clean,
• 38:23
  Speaker 1: Like it doesn't even have to be with work, Like
• 38:25
  Speaker 1: put that YouTube video, put that video on a show.
• 38:28
  Speaker 4: That's exactly what I was saying.
• 38:32
  Speaker 2: In your head, read your mind. Yeah, that is something
• 38:35
  Speaker 2: that definitely helps.
• 38:36
  Speaker 1: Also, white noise like South said music orchestral music has
• 38:40
  Speaker 1: also been proven to make people more productive.
• 38:43
  Speaker 2: Yeah, definitely, Alan Mankin and Hans Zimmer, Oh my god.
• 38:48
  Speaker 3: Yeah, John Williams shout out to you, my friend. Also,
• 38:51
  Speaker 3: fitness apps or YouTube videos if you're trying to find
• 38:55
  Speaker 3: motivation to work out or move your body, and of
• 38:58
  Speaker 3: course planners and to list. Another thing that has been
• 39:02
  Speaker 3: backed by many pieces of research is that writing a
• 39:06
  Speaker 3: to do list can help you stay more motivated and
• 39:11
  Speaker 3: also accountable. And then that feeling of dopamine that you
• 39:14
  Speaker 3: get at the end when.
• 39:15
  Speaker 2: You tick it off gorgeous.
• 39:18
  Speaker 1: My favorite side dish would probably be though, and one
• 39:21
  Speaker 1: that we do all the fucking time is parallel play. Yeah.
• 39:26
  Speaker 1: So parallel play is basically, if you struggle to get
• 39:29
  Speaker 1: the motivation to do something or you are procrastinating.
• 39:33
  Speaker 2: A lot, it's doing that thing with someone.
• 39:37
  Speaker 1: So for example, cleaning my apartment, as I've said, I
• 39:40
  Speaker 1: struggle to kind of get the motivation to do this,
• 39:43
  Speaker 1: but I do it with my partner every Saturday, and
• 39:46
  Speaker 1: we do it at the same time. You can do
• 39:48
  Speaker 1: the same thing with going to the gym, going with someone.
• 39:51
  Speaker 1: It's that parallel play, that side dish that gets you to.
• 39:53
  Speaker 2: The main course.
• 39:54
  Speaker 1: It's the same thing as what I'm saying with hanging
• 39:57
  Speaker 1: out with someone and having quality time with myself, I
• 39:59
  Speaker 1: also quality time with someone else because that keeps me
• 40:01
  Speaker 1: accountable to not go on my phone and not you know.
• 40:05
  Speaker 2: Jumping straight into work for the day.
• 40:07
  Speaker 1: It's having that person that's like a bit of an
• 40:09
  Speaker 1: anchor to your promise.
• 40:11
  Speaker 2: To yourself for your dopamine menu. That's my favor, a
• 40:14
  Speaker 2: little sad dish because the way you get to hang
• 40:15
  Speaker 2: out with someone.
• 40:16
  Speaker 3: The bonus you can add is the specials measure, and
• 40:19
  Speaker 3: that would be things like booking a holiday, going to
• 40:22
  Speaker 3: a concert, things that aren't necessarily going to be in
• 40:26
  Speaker 3: your day to day or week to week dopamin menu.
• 40:29
  Speaker 6: Book a holiday, every day goals that would honestly be
• 40:34
  Speaker 6: the dream, just like those fun things that you can
• 40:36
  Speaker 6: do a couple of times a year that are also
• 40:39
  Speaker 6: really important sources of dopamine and fun to recognize on
• 40:42
  Speaker 6: your menu that we've actually created.
• 40:45
  Speaker 1: A fun little dopamine menu template that we just made
• 40:50
  Speaker 1: free well, like you can just download it. It's gorgeous.
• 40:52
  Speaker 1: It's on rich in Life. But we've also put a
• 40:55
  Speaker 1: little package together with the planner which is undated so
• 40:58
  Speaker 1: you can start using it at any point in time
• 41:01
  Speaker 1: and it's fun. It's a little practice for you to
• 41:03
  Speaker 1: do this weekend or this week to build your own
• 41:07
  Speaker 1: little dopamine menu. However, I would say, really schedule this
• 41:12
  Speaker 1: time and being like, okay, Saturday morning, have a yummy
• 41:16
  Speaker 1: drink in my favorite cut, and I'm going to build
• 41:19
  Speaker 1: out my dopamine menu.
• 41:20
  Speaker 2: Maybe you could even go to a cafe, go for
• 41:22
  Speaker 2: a sitting sun. Yeah yeah, maybe go to Glee Market. Damn,
• 41:28
  Speaker 2: she's getting Christy. Get that fucking dopamine chicks. I love it. Yeah,
• 41:34
  Speaker 2: get put that ship on a shirt.
• 41:35
  Speaker 4: Get that dopamine chicks.
• 41:37
  Speaker 2: Get that well what that is a rap? That is
• 41:43
  Speaker 2: a wrap for this episode? Do you Boji? You and
• 41:49
  Speaker 2: you mean.
• 41:51
  Speaker 3: They can do?
• 41:51
  Speaker 1: I do?
• 41:54
  Speaker 2: Thank you?
• 41:54
  Speaker 5: M I okay mate, Today's episode possible could do now
• 41:58
  Speaker 5: you We love you.
• 42:02
  Speaker 1: Bat has a bat