Hi , friends , and welcome back to another episode of Change Wired Podcast , the podcast for people who love evolving . One habit , one insight , one bold action at a time . Yesterday , my voice might sound a little bit weird I got sick , and because I got sick , I decided to share with you an emotional regulation technique which will allow you to do your absolute best for yourself , to take care of yourself when you need it the most , but when you feel like it the least . It will also help you to get better at taking care of your fitness , of your nutrition , of your sleep , of your boundaries , of your self-regulation and self-care habits , especially when you feel like it the least , when you're sick or just overwhelmed or dealing with a lot of stuff and not exactly bursting with energy . So how do you lead yourself ? We are talking today about self-leadership , self-mastery how do you lead yourself towards taking better care of yourself so your future self can enjoy more fruits of your labor , versus having to deal with all this stuff that now is on your future self's plate because you didn't feel like doing your best , like investing in yourself when you don't feel like it . So when I get sick and I never these days get sick really , really badly
Like . Thanks God , I'm taking care of myself , I'm putting in a lot of work into my health in general , but when I feel under the weather not my usual self and my energy is low and I don't want to do much and I don't want to cook healthy , eat healthy , I don't want to move and exercise , I don't want to follow my usual routines , but I know that doing that will help me to recover faster and then feel my 100% and enjoy life again . And knowing that , still , how do you lead yourself to that better future faster versus perhaps eating out or ordering out , eating some ice cream or cookies or whatever feels like something comforting but actually not really serving your goal of getting better , or staying up watching something , when more sleep will work so much better for your immune system . And we know that when we sleep , when we rest , when we dedicate time to truly full recovery , we get better faster . So how do you invest in yourself when you don't feel like it and it's that again you want to do all the worst behaviors ? And how do you still perhaps show up for workouts and exercise , not full-blown workout , but just moving your body , which helps to activate your immune system , which helps to activate your lymphatic system , that system that takes the trash out of your system , which needs to be taken out when you have some viruses or some bacteria inside of you doing its nasty work . How do you keep yourself moving ? Taking care of yourself . So this is a script for a conversation that I would usually have with myself in a second or third person , which researchers on emotional regulation show is the most effective way to lead yourself to better action , taking or better care of yourself , instead of just talking , I guess , in the first person
eye . So talking to yourself to the third , like Angela or you second person , is much more effective at actually you leading yourself , to taking that advice , to taking this action .
Speaker 1So , without further ado , where do I start ? First , I start with investigation , with questioning , with figuring out what it is exactly I'm feeling and why I get sick . Angela , you get sick , you feel low on energy . So the first guys again is investigation Acknowledge what you're feeling and why you're feeling it . Talk to it , give it a name , label it , as researchers would say . So , angela , you got sick , you don't feel that well , you don't feel that energized , your emotional state also not that great . You're not going to be feeling for a few days like doing the most work and you're not going to feel the most inspired , and it's totally normal , acknowledging first give it a name describing what's happening inside of you . It helps you normalize , it helps to make peace and not being stressed or frustrated all that much . Yeah , you're not going to feel your best , angela , and that's okay . That's what happens in life .
Speaker 1Then the second thing is learning from it about yourself , about your state , about your health . So what's happening ? Maybe , if you need to go to a doctor , do that . If you feel like you need additional support , medications , like what exactly you're feeling like ? Learning about your state , how is your energy , angela ? Like on a scale from one to 10 , one being absolute trash , being absolutely excited about everything in life , like where are you ? Is it bad ? Is it not bad ? So mine is probably usually , I would say . Is it not bad ? So mine is probably usually , I would say , eight to 10 . Right now , it's more like six or seven , so it's not that actually big of a deal .
Speaker 1And the reason why you want to learn from that and investigate it , research it , so to speak , more is so you could take better actions and then Choose , challenge and choose and challenge . And choose is all about acknowledging your first reactions
wanting to not do much , staying up late , eating some food that doesn't optimally support your health , or maybe doing something else . That part of you knows it's not the best . So I would ask myself Angela , you want to stay up and you want to watch these friends series , but is that really going to make you feel better ? Or getting additional hours of sleep is something that your body , like your future self , would appreciate better ? What is it Really ? Are we going to stay in and eat that crappy food , making ourselves feel even worse , making yourself feel even worse ? Is it really what you want ? Or you want to feel better sooner , getting back to life , doing the things that you absolutely love with people ? You love learning , doing the work , exploring the world , getting all the workouts in , enjoying the sun ? Do you want to get better faster ? Or you want to be in this sick state for more ? And we know from research that more rest , healthier foods , eating your veggies , cooking healthier for yourself , will help you take in your vitamins , will help you to recover faster . And then I would say to myself yeah , you're right , Getting back , getting to sleep , getting more sleep , will help me better , get back to my 100% self and that's where I want to be . And then you take action .
Speaker 1So what I did is I went to bed the night before . Last was 7.30 and I allowed myself to sleep as much as I needed , and obviously , if you go to bed at 7.30 , it's not like you're going to wake up at noon . So I still woke up at 4.30 , but I got this great rest and felt better and I didn't feel like it was getting worse . I'm still under the weather , but it's getting somewhere , it's getting better , and I didn't feel like it was getting worse . I'm still under the weather , but it's getting somewhere , it's getting better . And when I wake up the next morning , I'm like , yes , I invested into the future , which is better , which is more aligned with where I want to be , with who I see myself being , and just allowed my future self to enjoy the day a lot more with all this additional extra sleep that I got , versus if I were to stay and watch some serious like friends and then wake up later and feeling not that rested and feeling like the day went even worse , with me feeling sick .
Speaker 1Right , you can see how you can create , with actions , a future which feels better or a future that feels worse . So let's get back to the process that I walked you through , which you can again use for improving your fitness habits , your eating habits , your health habits , your sleep habits , anything that you want to do to take better care of yourself but somehow end up not doing that . You can use this script , this conversation with yourself , which is again researched back , to actually do what you need . You must do what you want to do . So
the script let me walk you through again .
Speaker 1First , investigate and learn from it . What am I feeling ? Why am I feeling it ? What's exactly happening To what degree ? What energy level I'm in , am I super sick or not so much ? And what actions , based on my best information , should I take to take care of myself ? So investigate , learn , angela . So how are you feeling on a scale of one to 10 ? And again speaking to yourself in a second and third so , angela , or you speaking to yourself in that manner versus I , helps you to listen to your advice better , helps you to de-emotionalize the experience and instead engage your logical mind more instead . And that's what we want to do usually when we want to take more reasonable choices , which are not always the easiest , but the ones we know are right for the future self and our future that we want to create .
Speaker 1So investigate , learn and then the second step is challenge and choose . Yes , angela , you want to stay up and watch Netflix and eat crepey food , but is it really the best ? That is for your health ? Is it really what you want and that's going to make you feel better the next day ? Is it really contributing to future you want ? And is it really that satisfying ? Or just some weakness because you want to feel emotionally better , because obviously you feel like crap while sick , right ? Is it just because you want to elevate your emotions and not feel that crappy ? Or maybe going to bed earlier , getting more rest , getting some vitamins and soups and lemon and some hot ginger tea maybe that will work better . Maybe that won't make you emotionally feel better , like I don't know ice cream food or watching a lot of Netflix food , but the next day you'll wake up feeling better . So challenge and choose . Yes , you're right , I want to feel better sooner . That's why I'm going to bed . That's why , angela , we're going to go to bed earlier , sleep in , eat the vitamins , eat all the veggies , drink all the hot tea and then act on that . Then turn on the light , get your tea in , eat your veggies , drink your vitamins and wake up next day feeling proud of yourself and actually feeling mentally , emotionally , physically better . So , again to recap , and , by the way , guys , if you find information in this podcast useful , please , please , please do share this podcast episode with your friend , with your relative , maybe someone who is sick and needs a little bit of that support to walk themselves through this weak state to a better future faster . Or somebody who is struggling with their habits fitness , eating habits right . So the script again please do share this podcast episode . Promise and then the script , investigate and learn from it .
Step number one what is happening ? What exactly is happening ? What's the best course of action ? Number two challenge and choose . Yeah , angela , I know you want to do this , this and this , but is it really going to make you feel better ? Is it really worth it ? Or we can do something that actually going to create the future that you want ? Feeling you , 100% feeling better , right . So challenge and choose .
Speaker 1And the third one take action .
Speaker 1Feeling better , right . So challenge and choose . And the third one take action . One small action , take right away , towards investing into that better future . Action taking is the most powerful signal to your brain that this is what I value , this is what I want , this is who I am . So , first , investigate and learn . Second , challenge and choose . And the third one take action , however small , but take it right now . If you are struggling with something , so do the script right now and then take one small action . Maybe it's scheduling our session , the link to which is in the show notes , to get on track with building your better future . Maybe it's calling your friend , your mentor , someone who moves you towards better you . So take one action . Maybe it's eating a piece of vegetable or eating a can of tuna for those protein needs that we all have . What is it ? Take that action ? Maybe it's going for a five-minute walk , which is also an amazing tool to make yourself feel better emotionally , mentally , physically , no matter where you are , no matter what you're going through . So what is it ? Take that action . Thank you , guys for tuning in , thank you for listening , thank you for tolerating my bit of a sicker self . Have an amazing day ahead , share this podcast episode with people who are committed to personal evolution and till next time , let's keep growing .