Hello and welcome back to another episode of Change Wired Podcast. My name is Angela Shorina. I'm your host. I'm your partner in change, personal and collective transformation, your guide towards growth, however elusive and uncertain sometimes it might feel. And just someone who is obsessed with human potential and helping ourselves, helping each other, helping the world to unlock more of it. I was talking to a friend a couple of days ago, and I was sharing my belief that what I know to be true and what has been confirmed by evidence in real life, is that each human is kind of like a seed, seed of this potential that we are yet to see the ends, the edges of. So each human is the seed. And just like a seed, depending on which soil we put that seed in, whether that's dry soil, no light, you know, shade and dark and no water, no nourishment, that, or compare that to fertile soil and abundant sunlight, or whatever that seed needs to develop into the best version of self, right? To grow into this magnificent tree that brings fruit to everyone around. Like whether we develop our full potential or not, just like for that seed, depends on what's around us. And I guess the purpose of my entire life's mission and journey is to first figure out better more and somewhat grow in this area myself, and then to build systems, create environments, help a lot more other people to realize their potential by creating, designing, choosing the right kind of environments and different tools and protocols that help them to get the most out of their potential. So that is what we are all about here. But specifically on today's podcast, we're gonna tap into this mission, and I'm gonna help you to learn how to create the kind of repeated patterns that bring the most out of you. To become, I'm gonna help you to become more conscious and aware of things that bring the best out of you and eliminate or minimize things that sabotage the best in you. So let's dive in. There is a rule of 72 hours that I personally noticed, and then I heard from a couple of really great coaches. 72 hours when you experience a state of high energy, high enthusiasm, like you're motivated, everything is clicking, you know, you are at your best. What you want to ask yourself is what happened about like in the last 72 hours? What did I eat, not eat? Did I exercise, or how I moved in general, how I slept, what kind of people I talked to or was surrounded by, what kind of media I was exposed to, the videos, podcasts, books. Like, how did I spend those 72 hours prior to this moment? And that is important because that allows you to create a playbook so you can on demand, when you need it, repeat that result of feeling your best, in which state you tend to have the most productive emotions and responses and make your best decisions, and then create a more positive life trajectory or career trajectory, just in general move towards something better. So those 72 hours, sometimes it's easier to think about at least one day or a couple of days, but 72 hours is where some of your metabolic processes uh finally sort of pay off and give you the energy that you experience. Also, some stuff like, for example, working too much or not sleeping enough, even if it's not uh full-blown sleep deprivation, like less than six hours or even five hours, but you've just not been putting enough into your recovery box. So, usually after 72 hours, you really start feeling it if you stop and ask yourself, like, how am I feeling, right? And what did I do prior in those 70 hours? What which is three days, and then let's say you again you're feeling your best, you everything is clicking, your mind is clear, you're focused, it's easy to make decisions, to see patterns, you are in this confident, calm state of mind, and you feel like you're limitless, like you can do anything you want, in a you know, in a somewhat normal way, not the some many yeah that some people struggle with it's uh an actual condition, but besides that, you know, just feeling like in a really good place. So ask yourself what did I do in those 72 hours? Specifically, ask yourself about the next things. How did I sleep? Like, how did I organize my sleep? Because sleep is one of the biggest factors defining how you're gonna feel on a regular basis. So, how my sleep was in the past 72 hours, and what did I do to make it happen? When did I go to sleep? What did I do before sleep? What did I do the day prior? And then how did I wake up after that sleep? What did I do then? Did I move? Did I go out? What was my morning like? What did I have for food on these days? Food is also a huge factor in our energy levels, it uh changes the way we feel, how our neurons in our brain fire, what kind of brain chemistry our brain and body create, which define to a big extent how we're gonna feel, and also how we make decisions, how our reactions are used. So many things depend on the foods that we put on our plate. Our cells are literally built of what we put on our plate, and also we have such a thing as blood pressure, as blood sugar, which also give us a feeling of how like energized we are, and also whether we feel positive or negative, like those things, fundamentals really matter. How did I sleep and what I did to have that great quality of sleep or good quality of sleep that helped me to feel my best today? So, what did I how did I sleep in the last three days? What did I eat? Uh, when did I eat? Uh how what kind of meals I had, what kind of uh coffee habits or tea habits, or you know, drinking of different substances, maybe supplements, again, people, also a very defining factor in the way we think, the emotions, the decisions, you know, how what kind of feedback we get from people around us, what kind of people we hang out in the last 72 hours in the first place, and then what kind of media you expose yourself to? What did you read? Like, did you read some news that made you feel like the world is getting worse and worse every day? Uh, did you or did you read a good book or articles or uh something else? Um I love reading about innovation and all the great things that are that have happened in the past uh, I don't know, few months to a decade. So that is your playbook for feeling good. How you feel right now is the result of things that you did in the past again, day two, three hours. What is recommended again and noticed by some of the best coaches is what you do in the past three days will define how you feel right now. And very often, because I I work with a lot of people in health coaching space, whether that's working on sleep, recovery, nutrition, fitness. And it's not always easy to track your progress day to day. It's not like every single day you're like, oh, I feel that much better, oh I sleep that much better, oh I did my fitness and I just look so much better already. Day to day it's very hard to see more objective indicators, but your energy level, which actually we're getting there, where we'll be able to track different biomarkers or different signs in your body that will define how or help you to feel or to understand your energy levels better. But before we get into that or with all these like fancy trackers, just asking yourself, how am I feeling right now? And then asking yourself, what did I do in the past couple of days, two, three days? With my clients, it helps us to create more motivation for continuing taking the action that make us feel good. Right? So, not every day you're gonna see tremendous improvements in your health, in your fitness, in your recovery in any meaningful way that also reflects in your day-to-day life. But every day you can ask yourself, How am I feeling right now? And what did I do in the past few days to make myself feel that way? And the way we feel defines, guys. Remember, I often ask this question at my workshops and masterclasses. Remember the last time you regretted something? Like you did this thing, you made the decision, you uh said something to a person that you regretted. And every single time the majority of people say, you know, that regret, that that what I did that I now regret, was caused by emotional response to something. How I felt made me do this. And that is why you want to try to create the kind of feeling that make you do the things that you're proud of, not that you regret later. And that is why it is so important to create your playbook for feeling your best. Because when you feel your best, you do your best for yourself and other people. So the practical takeaway: ask yourself on a consistent basis every morning when you have your breakfast, like, how am I feeling right now? And what did I do to make me feel this way? Especially when you feel good, create your feel-good playbook, the kind of actions that make you feel that way. So then you get out there and have the real chance to do your best and to grow into the next version of self. For me, I know sleeping from nine to five is amazing. Reading something, learning about something, listening to something that is inspiring or just interesting for me, exciting for me, that makes me excited about the day I had, about the world, about people in it, about what I can try, do, accomplish. Right? So doing that before sleep helps me to sleep better. Not having food close to my bedtime, like two hours for sure, is a cutoff for my dinner, even better, uh, three to four hours. Having exercise and enough walking and sunlight in my day, having three balanced meals unrushed, having time with people I love, people that add into my life, whether that's family or peers, friends, people I work with, my clients even. I try to not have clients who make me not feel good. So I have this playbook, and because of that, most of the days I feel pretty damn good. And I also know that when I start getting into some funk emotionally or physically, I simply need to sit down and ask myself, okay, so I know what makes me feel good. What did I do in the past 72 hours to make me feel not that good? These days I would often find I don't sleep enough, like that was not 9 to 5, but instead like 10 to 4 or something. I might not get enough movement or push myself too hard, and I really need that recovery day. Or I spend time bathing in the wrong kind of thinking because I was listening, reading, exposing myself to the wrong people or the wrong media, and ruminating on stuff that I have no control over, like when a this corporate client will finally release their funds and pay for the project. Like I have no control over that. I communicated with people and they're like, yeah, it's coming, right? But ruminating on that doesn't make me feel good. So I'm like, yeah, you know, I'll let it go. I can't control much of it here. So I'm not gonna be thinking spending my thinking time there, but instead I'm gonna learn something, I'm gonna uh work on the next level of self, and that makes me feel freaking good. So, what thoughts you allow in your head, whether that's things thinking about things that you can't control or things that you can control that get you excited about, that also contributes to your energy levels. And also, people are huge factor, right? Who are the people you allow yourself to be exposed to? Do they make you feel good or not so good? And the reason why it's important to create that kind of playbook and checklist, feel-good checklist and feel in a funk or feel like crap kind of checklist. Because when you have those checklists, just like they have checklists on airplanes for the whole crew to get through the checklist to make sure that the plane takes off and lands and goes where it needs to go safely and predictably, just like they have their checklist, you also cannot a checklist. So, on a more predictable and consistent basis, you get to feel your best. Because when you feel your best, you have much higher probability that you're gonna do your best and you're gonna grow the next level of you. So having this checklist, creating this checklist really is a good investment of your time, not just to motivate yourself to do more of the good things instead of watching Netflix till 10 p.m. Just read a book and be in bed by 9 p.m. Because you know the next day you have uh a whole day which is important, or even when it's not that important and you don't have anything special, but you'd like to feel as your best as many days in a row as possible, right? When you have this playbook, you are more motivated to close that laptop or put down your phone, like you know what, it's 9 p.m., it's time for bed. And I'd draw I'd better read something which makes me sleep good and feel good and wake up excited. So when you have that kind of checklist, it's so much easier to keep yourself motivated on doing the right thing, the right thing that works for you, making you feel the best of you as many days in a row as possible. Because you have, when you have many days like this happening over and over and over again, you have more and more chances to show up for the world and create more positive impact for yourself and other people and to get to evolve yourself into the potential that is unknown to you and the entire world. So, my question to you, dear listener: do you have this kind of checklist of things that you know make you feel your best and things that you know don't work for you? If you don't have that list, that checklist yet, then catch those moments, a when you feel your best and you feel not so good in some sort of funk, and ask yourself this question with a piece of paper and a pen in your hand, and ask yourself this question: What did I do in the last 72 days to make me feel this way, for good or for bad? Write them down. Eat, sleep, exercise, move, people, media. Write that down when you feel good and when you feel like crap, and then replicate that for feel good, or you know, for the sake of the experiment to feel like crap as well. So repeat those things, and when you see the patterns, you're like, oh, I did not know that that thing or that person made me feel that way, or I did not know that that food or doing that thing, like or watching Netflix before that makes me feel not that great. Maybe I should do it some other time or less. Okay, so create your playbook, create your checklist for the takeoff to your best self, and then when you really need it, to when you really have something important on your schedule, you can predictably put yourself into that state so you have a chance to create something remarkable and to evolve yourself into the version of self you're proud of. I hope this podcast was useful and made you think in a different way about motivation for doing the right thing for yourself. If you find this podcast useful and practical and applicable, helping you to grow, to evolve the next version of you, guys. That's really helpful to deliver the right kind of context, the elevating kind of content to people all around you. So together we get to evolve the world. One person, one seed of potential at a time. So help me spread the good stuff around, share, review, rate, and till next time, guys. Keep changing, keep evolving, keep growing.