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614. The Truth About Why Your Habits Don’t Stick · Be It Till You See It

• 0:00
  [SPEAKER_01]: Why do we need to do this?
• 0:00
  [SPEAKER_01]: Because celebration creates a dopamine high in your brain, your brain feeds off of that.
• 0:06
  [SPEAKER_01]: And so, it starts to remember.
• 0:09
  [SPEAKER_01]: Welcome to the B.
• 0:10
  [SPEAKER_01]: It Tell You See at Podcast, where we talk about taking messy action, knowing that perfect is boring.
• 0:16
  [SPEAKER_01]: I'm also Logan, Plyzenstructor, and fit this business coach.
• 0:20
  [SPEAKER_01]: I've trained thousands of people around the world, and the number one thing I see stopping people from achieving anything is self-doubt.
• 0:28
  [SPEAKER_01]: My friends, action brings clarity, and it's the antidote to fear.
• 0:35
  [SPEAKER_01]: Each week my guests will bring bold, executable, intrinsic, and targeted steps that you can use to put yourself first and be it until you see it.
• 0:45
  [SPEAKER_01]: It's a practice, not a perfect, let's get started.
• 0:52
  [SPEAKER_01]: how are you welcome back to our sexy habits series.
• 0:57
  [SPEAKER_01]: We're bringing sexy back.
• 0:59
  [SPEAKER_01]: You know what, we're bringing it back in the habits way because truly everything that we want in our life and being at Tauwe see it is just a series of habits that we
• 1:09
  [SPEAKER_01]: intentionally put in for our lives and if we don't intentionally do it then we end up with a bunch of other people's habits or demands and needs or things we think we're doing and we wonder why our life is miserable or it's not we want or we're exhausted or burnt out and so this is the second episode on series and we're going to dig into
• 1:25
  [SPEAKER_01]: what we talked about in the last one.
• 1:27
  [SPEAKER_01]: So I will say, normally I joke around saying, if you haven't, you listen to the first one, you can listen to this and then go back.
• 1:33
  [SPEAKER_01]: No, go listen to the first one.
• 1:35
  [SPEAKER_01]: It's right below, sometimes this and your feed, sometimes really hard.
• 1:39
  [SPEAKER_01]: If you're on the our OPC app or our Profiles app, it's easier to find and Apple, you do like go to the show and then find it.
• 1:46
  [SPEAKER_01]: But anyways, you wanna do this whole series.
• 1:48
  [SPEAKER_01]: has one thing, okay, starting from the beginning.
• 1:51
  [SPEAKER_01]: I know we like to skip ahead, but you know.
• 1:52
  [SPEAKER_01]: So I'm going to do a little review of what we talked about in the last episode, which is that like there is no such thing as about habit.
• 1:59
  [SPEAKER_01]: There are habits that maybe no longer a service, which we we talk a little about like what serves you in the Anthroponauty, but in on the episode.
• 2:08
  [SPEAKER_01]: So feel free to check that out, but all everything that we have as habits is telling our brain something that feels good because our brain is actually running away from shame and guilt and stress and to things that actually make us feel good.
• 2:19
  [SPEAKER_01]: So even if you don't like something you think it starts with you out, there's something that it's giving you that is why you keep going after it.
• 2:25
  [SPEAKER_01]: Okay, so the other thing we did was we actually talked about how you need like something you need to do before you can actually add a habit to your life, which is get really clear on what you want.
• 2:37
  [SPEAKER_01]: For the example we use, I said, I wanted to read more.
• 2:39
  [SPEAKER_01]: Then we put up a bunch of ideas on how I could read more.
• 2:43
  [SPEAKER_01]: And then we did a little procedure where we figured out on a scale of want to do, don't want to do hard to do easy to do.
• 2:50
  [SPEAKER_01]: And we came with a few ideas, right?
• 2:53
  [SPEAKER_01]: So get your sheet out, because that's where we're going to use for this next episode.
• 2:56
  [SPEAKER_01]: And we're going to do one habit of time.
• 2:58
  [SPEAKER_01]: So we're also going to talk about how to add a habit into your life.
• 3:04
  [SPEAKER_01]: and we're gonna also gonna go about why proms don't work.
• 3:07
  [SPEAKER_01]: And I talk about something a little bit in the first episode and I'm gonna reiterate why it's important to do on here.
• 3:13
  [SPEAKER_01]: Before we can go back to our piece of paper of the quadrants, I think it's best to talk about right now like where habits can go in your life.
• 3:23
  [SPEAKER_01]: So I mentioned that there's things that we do automatically every day.
• 3:26
  [SPEAKER_01]: How we wake up in the morning, that's a habit, what we do if we take our first step, second step, like in what order do the bathroom, brush your teeth, wash your face, whatever those things are that you do, right?
• 3:36
  [SPEAKER_01]: When you get your coffee, there are things that we do naturally.
• 3:39
  [SPEAKER_01]: Why is that important?
• 3:41
  [SPEAKER_01]: Because in the...
• 3:43
  [SPEAKER_01]: in the studies of behaviors and habits, B.J.
• 3:47
  [SPEAKER_01]: Fog found, and this is proven by a lot of companies.
• 3:50
  [SPEAKER_01]: Prompts, like dings, don't help because we actually tend to ignore it.
• 3:55
  [SPEAKER_01]: So you're phone going, take your medicine.
• 3:58
  [SPEAKER_01]: Right?
• 3:59
  [SPEAKER_01]: If your medicine is right there, it's easy for you to do the prompt.
• 4:03
  [SPEAKER_01]: But if your medicine is not there, you ignore it.
• 4:06
  [SPEAKER_01]: And once you ignore it one time, it's actually really easy ignore the second time, and all of a sudden you've just been ignoring it for weeks.
• 4:12
  [SPEAKER_01]: I have reminders of my phone from a year ago that I just ignore.
• 4:15
  [SPEAKER_01]: Like, I don't even know I don't delete it, but like, it's now I have it to just ignore it.
• 4:19
  [SPEAKER_01]: So prompts only work if you're actually in the place to do the thing that you said you would do.
• 4:25
  [SPEAKER_01]: Now, look, I understand people are like, oh, I do the Pomodoro method.
• 4:28
  [SPEAKER_01]: Lastly, when the bell goes off, I easily switch.
• 4:30
  [SPEAKER_01]: That's not what I'm talking about.
• 4:31
  [SPEAKER_01]: I'm talking about like, you are, you have a timer going off to go for a run, but you're stuck in a meeting, right?
• 4:40
  [SPEAKER_01]: We want to make sure that whatever prompts you have, we don't want to set you up for a failure where you have prompts to do something and then you could possibly not be able to do the thing.
• 4:51
  [SPEAKER_01]: So you ignore the prompt.
• 4:51
  [SPEAKER_01]: We don't want that.
• 4:53
  [SPEAKER_01]: So in the last episode I talked about like scheduling in time to read that's an easy habit.
• 5:01
  [SPEAKER_01]: I want to do it.
• 5:02
  [SPEAKER_01]: Why won't that work?
• 5:04
  [SPEAKER_01]: Well, one, my schedule changes every single week.
• 5:08
  [SPEAKER_01]: So I'm gonna have to do this regularly.
• 5:09
  [SPEAKER_01]: It's gonna have to, I'm actually gonna have to make it a habit to go to my schedule and add the send.
• 5:13
  [SPEAKER_01]: But two, if the prompt goes off, that's time for me to read.
• 5:17
  [SPEAKER_01]: And I don't have my book with me.
• 5:20
  [SPEAKER_01]: It's so easy for me to ignore that prompt that it becomes a thing in my schedule.
• 5:24
  [SPEAKER_01]: I don't even look at, right?
• 5:26
  [SPEAKER_01]: So we don't, that's not a perfect habit for me to have.
• 5:30
  [SPEAKER_01]: There's another one.
• 5:32
  [SPEAKER_01]: that set a timer to read for 20 minutes, that can work as long as the habit of grabbing the book is already in place, having it go for 20 minutes might help me, my brain, not go, my god, have to be somewhere like it might, having a timer might actually calm my brain to actually do the reading, but that would be another habit I have to create is to set the timer on top of the book, so it's not going to be the easiest thing for a habit person to do it right, to make a habit around.
• 6:01
  [SPEAKER_01]: So prompts are anything that you put that's going to be a prompt to do the thing you want to do.
• 6:06
  [SPEAKER_01]: I'm going to encourage you to think not about that and not use that because I don't want it to be is your phone prompting you if you're in phones on and around when that prompt goes off.
• 6:15
  [SPEAKER_01]: Yes, so this is how it's easy for this to fail.
• 6:18
  [SPEAKER_01]: So going back to we already naturally do things.
• 6:22
  [SPEAKER_01]: So this is how we're going to create habits.
• 6:25
  [SPEAKER_01]: This is the key to the kingdom.
• 6:27
  [SPEAKER_01]: This, if you get nothing else from this habit series, this is the thing.
• 6:30
  [SPEAKER_01]: there are things we naturally do typically around morning after noon and evening typically around meals or we wake up we go to bed.
• 6:37
  [SPEAKER_01]: So I mentioned I want you to observe what you do every day during the day.
• 6:41
  [SPEAKER_01]: So in the morning what are the things you naturally do?
• 6:46
  [SPEAKER_01]: Remember and the first episode I said all I want to add a cold plant when I'm going to do it in my day.
• 6:50
  [SPEAKER_01]: So I went through my day and I started to go okay the cold plant first of all it's important to know where the cold
• 6:56
  [SPEAKER_01]: It is in the back of my house, right?
• 6:59
  [SPEAKER_01]: So it's near my bedroom, it's not in my bedroom, it's near my bedroom.
• 7:02
  [SPEAKER_01]: It's in the same room that I do my makeup, it's the same room that my hats are, my accessories all that stuff is there, okay?
• 7:07
  [SPEAKER_01]: It's this extra bathroom.
• 7:08
  [SPEAKER_01]: So in the morning, I get up before the cold blend would happen.
• 7:12
  [SPEAKER_01]: I would get up, go to the bathroom, put on some sunscreen and grab my allergy medicine, drink some water, take the dog for a walk.
• 7:20
  [SPEAKER_01]: Right.
• 7:20
  [SPEAKER_01]: After the dog walk, I come back.
• 7:22
  [SPEAKER_01]: I would make my coffee, make his breakfast.
• 7:26
  [SPEAKER_01]: I used to have a little extra like nutritious drink in there.
• 7:31
  [SPEAKER_01]: do that, then I would do my Pilates, then after my Pilates, I would make some breakfast, and then I would go into the shower, then I'd get ready for the day, then I'd do my makeup, then I sit down on my desk, right?
• 7:41
  [SPEAKER_01]: So that's my morning.
• 7:42
  [SPEAKER_01]: So you can hear, there's like some things that I do, like naturally, those of us who drink coffee, we drink, we don't even go, there's no time.
• 7:49
  [SPEAKER_01]: We're going, up time to make my coffee, and back to my prom, for example, like you don't have that you just naturally do it, right?
• 7:54
  [SPEAKER_01]: There's no time we're going to go into time to flush teeth.
• 7:56
  [SPEAKER_01]: You just do it after
• 7:58
  [SPEAKER_01]: Same thing around lunchtime.
• 8:00
  [SPEAKER_01]: What do I do around the middle of the day?
• 8:02
  [SPEAKER_01]: Well, after I finish my last thing before my lunch break, I get up.
• 8:06
  [SPEAKER_01]: I go on the kitchen.
• 8:07
  [SPEAKER_01]: I make my lunch.
• 8:08
  [SPEAKER_01]: I sit down at the table.
• 8:10
  [SPEAKER_01]: After I'm done with my lunch, then I typically go back to work.
• 8:15
  [SPEAKER_01]: Right, and then after work, I do blah, blah, blah, blah, blah.
• 8:19
  [SPEAKER_01]: And then before bed, it looks like walking the dog, taking a shower, and putting my phone on the charger, going to sleep.
• 8:27
  [SPEAKER_01]: Okay, so that might be what you write down.
• 8:30
  [SPEAKER_01]: So I want you to take a piece paper and just like start to write down all the things you just do automatically, okay?
• 8:35
  [SPEAKER_01]: And the morning afternoon evening.
• 8:37
  [SPEAKER_01]: Once you know this, then it makes it easier for us to go, okay, well, when are we going to add something in?
• 8:42
  [SPEAKER_01]: So to add the coal plunge, and I can look while we're kind of coal plunge B, it definitely doesn't fit once I've gotten ready for the day.
• 8:51
  [SPEAKER_01]: And I don't want to coal plunge before but so it has to happen before I get ready before I ready for the day.
• 8:57
  [SPEAKER_01]: Okay, so then I can actually start to play with okay, so is it after I go the bathroom I can go the coal plunge is it after the dog walk that I go for the coal plunge and that's where I can play with it, right?
• 9:09
  [SPEAKER_01]: something I got when I got a shake plate, I had to do this like what am I going to do this shake plate thing?
• 9:13
  [SPEAKER_01]: It's like okay, should I do it after I go to the gym?
• 9:16
  [SPEAKER_01]: Should I do it after a dog walk?
• 9:19
  [SPEAKER_01]: So you kind of want to put it somewhere where you already are doing something that you already easily do, no problems you never miss, okay?
• 9:26
  [SPEAKER_01]: After I'm going to say after a lot, okay?
• 9:30
  [SPEAKER_01]: So once you have figured out a place is where the new habit can go.
• 9:33
  [SPEAKER_01]: So for my example,
• 9:37
  [SPEAKER_01]: And I said, it might be easy, and I want to do is to read a book at breakfast.
• 9:43
  [SPEAKER_01]: So, basically, I have to think about, like, a word, I have my breakfast at the kitchen table.
• 9:51
  [SPEAKER_01]: So, after I sit down at the kitchen table, I will pick up my book.
• 9:58
  [SPEAKER_01]: Notice how I didn't say I'd read my book.
• 10:01
  [SPEAKER_01]: Let's talk about that in a little bit.
• 10:03
  [SPEAKER_01]: But I'll pick up my book.
• 10:04
  [SPEAKER_01]: So that can be, that's where I can have the habit, because I'm trying that one out.
• 10:09
  [SPEAKER_01]: Another one I said I would try out is every one I play a video game, which means I have to think about when I'm playing my video game.
• 10:17
  [SPEAKER_01]: All right, and to be honest, I could absolutely replace reading with my video game when I'm on, when I'm just,
• 10:28
  [SPEAKER_01]: what I'm not like in a car.
• 10:30
  [SPEAKER_01]: I can go, oh, when I'm in a car, I'm in a video game, but when I'm at home, right, this one's a little harder because I don't actually have a set time that I do it.
• 10:37
  [SPEAKER_01]: It's just something that I do.
• 10:38
  [SPEAKER_01]: So that's going to be a little bit more advanced, and I'm just going to put that one.
• 10:41
  [SPEAKER_01]: I'm going to table that one for right now.
• 10:44
  [SPEAKER_01]: And then I said I would set a timer for 20 minutes.
• 10:46
  [SPEAKER_01]: That's more of a, remember, I have to have a habit to do the habit.
• 10:49
  [SPEAKER_01]: So what I can do for right now is just put, let's just focus on reading at the breakfast, reading while I have breakfast, okay?
• 10:58
  [SPEAKER_01]: Now that I have my idea of what the habit is I'm going to try to create, which is I'm settled on pretty sure it's going to be reading a breakfast now I have to make the habit really small so you heard me specifically say okay I'm going to after I sit down to have breakfast I will pick up my book because right now I don't have the habit of reading breakfast so I cannot go after I said down I'm going to read my book for 20 minutes.
• 11:23
  [SPEAKER_01]: that is a lot.
• 11:25
  [SPEAKER_01]: I'm not used to doing that.
• 11:27
  [SPEAKER_01]: I might not even be aware of all the different things I kind of do during breakfast.
• 11:32
  [SPEAKER_01]: Like if I think about it, sometimes I'm having breakfast and I'm talking to a girlfriend, sometimes I have a breakfast, and I'm also like getting by on a snack.
• 11:38
  [SPEAKER_01]: Like,
• 11:39
  [SPEAKER_01]: and because I think I sit down and I just like hang out at breakfast, I think this is a good time, but I have to test it.
• 11:46
  [SPEAKER_01]: I have to experiment with it.
• 11:47
  [SPEAKER_01]: So I have to make it very small.
• 11:50
  [SPEAKER_01]: I pick up my book.
• 11:52
  [SPEAKER_01]: This way, I can actually have an achievable goal.
• 11:56
  [SPEAKER_01]: One of the reasons why so many people struggle with building habits is they make it too big.
• 12:02
  [SPEAKER_01]: So a lot of you are like, oh, I want to have better sleep, so I'm not going to use, I'm not
• 12:09
  [SPEAKER_01]: right, but two hours before a bed, what if you usually are checking the email and setting alarms and setting text to friends and there's a lot of different things and you don't have anything else you're doing.
• 12:21
  [SPEAKER_01]: So what if that tonight you actually an hour before bed, then don't take your phone.
• 12:26
  [SPEAKER_01]: You feel like a failure because you said you went to it for two hours and you only did it for an hour.
• 12:31
  [SPEAKER_01]: In that case, I would say,
• 12:34
  [SPEAKER_01]: I, you know, after I brushed my teeth to go to bed, I put my phone away, right?
• 12:40
  [SPEAKER_01]: So that like there's a set prompt that's physical that's already happy you have, but you're phone away.
• 12:45
  [SPEAKER_01]: And then as I get stronger, maybe it's after I have dinner, I put my phone away.
• 12:51
  [SPEAKER_01]: Or after I start making dinner, I put my phone away.
• 12:53
  [SPEAKER_01]: Do you see how we can like, we can have it better prompt, but we wanna make it as small as possible, so it could be achievable and we can celebrate ourselves, okay?
• 13:02
  [SPEAKER_01]: That's the habit I'm going to work on this week is after I sit down for breakfast.
• 13:06
  [SPEAKER_01]: I'm going to pick up my book.
• 13:08
  [SPEAKER_01]: Okay, I want this week to be your practice.
• 13:11
  [SPEAKER_01]: So between now and our next episode on happens, we'll have it fly up and then we'll have an episode about habits decking because I know a lot of you want to work on more than one habit of time.
• 13:19
  [SPEAKER_01]: We'll talk about that next week.
• 13:20
  [SPEAKER_01]: But between now and then while you're experimenting, here's the other thing you have to do.
• 13:24
  [SPEAKER_01]: So, why don't you make it really small?
• 13:26
  [SPEAKER_01]: Tiny tiny tiny.
• 13:27
  [SPEAKER_01]: Two, you have to celebrate.
• 13:29
  [SPEAKER_01]: You have to celebrate that you did it.
• 13:32
  [SPEAKER_01]: So, after I sit down to have breakfast, I pick up my book.
• 13:36
  [SPEAKER_01]: And then I'm gonna say, ah, I'm amazing.
• 13:38
  [SPEAKER_01]: Or I'm gonna high five myself.
• 13:39
  [SPEAKER_01]: Or I'm going to jump up and down.
• 13:42
  [SPEAKER_01]: Or I'm going to play my favorite song or I'm going to tell techs my friend, oh my god, you won't believe this.
• 13:49
  [SPEAKER_01]: I picked up my book.
• 13:51
  [SPEAKER_01]: I said I was gonna read.
• 13:54
  [SPEAKER_01]: If I sit down, start eating my breakfast, almost finishing, go, oh, oh my god, I just forgot, I suppose to grab my book.
• 14:04
  [SPEAKER_01]: I'm gonna celebrate that I remembered it and if I can do it, I will grab my book.
• 14:09
  [SPEAKER_01]: Why do we need to do this?
• 14:10
  [SPEAKER_01]: Because celebration creates a dopamine high in your brain, your brain feeds off of that.
• 14:16
  [SPEAKER_01]: And so, it starts to remember, every time I pick up a book, I feel good about myself.
• 14:20
  [SPEAKER_01]: So I am going to remember to pick up the book because after I picked up the book, I felt really good about myself.
• 14:25
  [SPEAKER_01]: After I remember this book, I felt really good about myself.
• 14:28
  [SPEAKER_01]: So when you celebrate thinking about doing the habit
• 14:34
  [SPEAKER_01]: you are well on your way to create a habit.
• 14:37
  [SPEAKER_01]: They do not take 21 days.
• 14:39
  [SPEAKER_01]: They take a dopamine high.
• 14:40
  [SPEAKER_01]: They take an emotional good feeling.
• 14:44
  [SPEAKER_01]: That's what they take.
• 14:45
  [SPEAKER_01]: Okay?
• 14:45
  [SPEAKER_01]: So already like I'm like so excited.
• 14:47
  [SPEAKER_01]: Go pick up a book.
• 14:47
  [SPEAKER_01]: My brain is like, where is this book?
• 14:49
  [SPEAKER_01]: What's so cool about this is when you do it like this when it's not from a timer and it's not out of all or nothing.
• 14:56
  [SPEAKER_01]: Oh my god, I painted my book but I couldn't read for 20 minutes.
• 14:58
  [SPEAKER_01]: Like I said, I want to read for 10.
• 15:00
  [SPEAKER_01]: I'm such a loser.
• 15:02
  [SPEAKER_01]: That actually stresses the brain out.
• 15:04
  [SPEAKER_01]: Makes the brain go, I don't even want to look at the book.
• 15:07
  [SPEAKER_01]: You won't even see the book at the table because your brain is like, I don't want to see that because it makes me feel bad about myself.
• 15:13
  [SPEAKER_01]: and I want to fill that up myself.
• 15:14
  [SPEAKER_01]: But when you actually celebrate it, your brain starts to see all the different times you can read a book.
• 15:19
  [SPEAKER_01]: So here's what happens, right?
• 15:21
  [SPEAKER_01]: What will happen is I won't just be reading the book at breakfast.
• 15:23
  [SPEAKER_01]: I'm going to start reading books twice to different times that are in the day.
• 15:26
  [SPEAKER_01]: Because my brain's going to be seeking out opportunities for me to read my book, to pick up my book.
• 15:32
  [SPEAKER_01]: But, notice how I said I'm going to practice this week, just picking up my book and celebrating that.
• 15:38
  [SPEAKER_01]: So if you want to make coffee for two, maybe the habit is just putting two cups on the counter.
• 15:46
  [SPEAKER_01]: Right?
• 15:47
  [SPEAKER_01]: If you want to move your body more, maybe the habit is putting on the running shoes or setting out the clothes to go to the gym or picking the workout you would have done.
• 15:59
  [SPEAKER_01]: You know, we tell OPC members like, if you're not used to being consistent with the plight practice, maybe the habit is just logging in and pressing play.
• 16:08
  [SPEAKER_01]: anything you do after that, habit is extra credit.
• 16:12
  [SPEAKER_01]: Okay?
• 16:12
  [SPEAKER_01]: So, extra credit.
• 16:14
  [SPEAKER_01]: If all I do this whole week at breakfast is pick up the book.
• 16:19
  [SPEAKER_01]: I have done my job.
• 16:20
  [SPEAKER_01]: I get to celebrate.
• 16:22
  [SPEAKER_01]: Okay?
• 16:24
  [SPEAKER_01]: So, I think that that it's a good spot for us to leave today.
• 16:27
  [SPEAKER_01]: So, think about the different ways.
• 16:29
  [SPEAKER_01]: You like to celebrate.
• 16:29
  [SPEAKER_01]: If you're struggling with the celebration part, my perfectionist, because it's something so small and who cares.
• 16:34
  [SPEAKER_01]: B.J.
• 16:38
  [SPEAKER_01]: And he has a really cool thing in his book on how to figure out what toys you'd like to celebrate.
• 16:42
  [SPEAKER_01]: You've got kids, it's so easy, because you can just go high five.
• 16:46
  [SPEAKER_01]: I picked up a book and it's like, I picked up a book.
• 16:48
  [SPEAKER_01]: Like we can all create a habit of picking a book, right?
• 16:50
  [SPEAKER_01]: So you can do it with them, but some of us need, like it to be verb, like auditory, we hear it.
• 16:56
  [SPEAKER_01]: Some of us need to like move our body in celebration.
• 16:59
  [SPEAKER_01]: Some of us need to play a song.
• 17:01
  [SPEAKER_01]: Do not go, if I do this all week long, then I have a reward.
• 17:03
  [SPEAKER_01]: That's not how habits are created.
• 17:05
  [SPEAKER_01]: It doesn't work that way.
• 17:05
  [SPEAKER_01]: It has to be in the moment.
• 17:07
  [SPEAKER_01]: It has to be something great, okay?
• 17:09
  [SPEAKER_01]: Something that makes you feel really, really good.
• 17:11
  [SPEAKER_01]: So when should a practice at this week, we'll come back next week and we'll dive into how to stack another habit on top of this and how to expand the habit that you are
• 17:24
  [SPEAKER_01]: Basically growing here, right?
• 17:25
  [SPEAKER_01]: Like, what comes next?
• 17:26
  [SPEAKER_01]: How do I know that we can, you know, go from just pick up the book to open up the page?
• 17:31
  [SPEAKER_01]: What does that happen?
• 17:32
  [SPEAKER_01]: So we'll go into that more in the next episode.
• 17:34
  [SPEAKER_01]: Until next time, but you tell you see it.
• 17:36
  [SPEAKER_01]: Oh, but also I want to know what habits you're working on.
• 17:38
  [SPEAKER_01]: What are you practicing on?
• 17:39
  [SPEAKER_01]: DM me, a DM to be a pod, or tag me, so I can celebrate you, right?
• 17:44
  [SPEAKER_01]: Like, it's really helpful when other people are cheering you on as well to cheer yourself on.
• 17:48
  [SPEAKER_01]: Thank you so much.
• 17:49
  [SPEAKER_01]: Have a nice evening.
• 17:51
  [SPEAKER_01]: That's all I got for this episode of The Beat Tell You See A Podcast.
• 17:55
  [SPEAKER_01]: One thing that would help both myself and future listeners is for you to rate the show and leave a review.
• 17:59
  [SPEAKER_01]: And follow or subscribe for free wherever you listen to your podcasts.
• 18:03
  [SPEAKER_01]: Also, make sure to introduce yourself over at The Beat Pot on Instagram.
• 18:07
  [SPEAKER_01]: I would love to know more about you.
• 18:09
  [SPEAKER_01]: Share this episode with whoever you think needs to hear it.
• 18:12
  [SPEAKER_01]: Help us and others be a tell you see it.
• 18:15
  [SPEAKER_01]: Have an awesome day.
• 18:18
  [SPEAKER_01]: Be it till you see it is a production of the blue pod cast network.
• 18:22
  [SPEAKER_01]: If you want to leave this a message or a question that we might read on another episode, you can text us at plus one three one oh nine oh five five three four or send a DM on Instagram at be it pod.
• 18:33
  [SPEAKER_00]: It's written, filmed, and recorded by your host, Leslie Logan and me, Brad Crowell.
• 18:38
  [SPEAKER_01]: It is transcribed, produced, and edited by the epic team at disenio.co.
• 18:43
  [SPEAKER_00]: Our theme music is by L.E.
• 18:45
  [SPEAKER_00]: at Apex production music and our branding by designer and artist John Franco Chilfe.
• 18:50
  [SPEAKER_01]: Special thanks to Melissa Solomon for creating our visuals.
• 18:53
  [SPEAKER_00]: Also to Angelina Herico for adding all of our content to our website.
• 18:57
  [SPEAKER_00]: And finally, the Meredith route for keeping us all on point and on time.