{"version":"1.0.0","segments":[{"speaker":"Ryan Spence","startTime":0.69,"endTime":3.42,"body":"Living life lit, it"},{"speaker":"Ryan Spence","startTime":0.69,"endTime":3.42,"body":"doesn't mean living in a"},{"speaker":"Ryan Spence","startTime":3.42,"endTime":7.77,"body":"permanent state of ecstasy. It"},{"speaker":"Ryan Spence","startTime":3.42,"endTime":7.77,"body":"isn't all of that positive vibes"},{"speaker":"Ryan Spence","startTime":7.8,"endTime":12.48,"body":"only toxic positivity bullshit."},{"speaker":"Ryan Spence","startTime":7.8,"endTime":12.48,"body":"We have to accept life is hard"},{"speaker":"Ryan Spence","startTime":12.48,"endTime":16.74,"body":"sometimes, you know, everyone's"},{"speaker":"Ryan Spence","startTime":12.48,"endTime":16.74,"body":"hard is different. I mean,"},{"speaker":"Ryan Spence","startTime":16.74,"endTime":18.99,"body":"everyone's at different places"},{"speaker":"Ryan Spence","startTime":16.74,"endTime":18.99,"body":"at different points has"},{"speaker":"Ryan Spence","startTime":18.99,"endTime":22.62,"body":"different things. But everyone"},{"speaker":"Ryan Spence","startTime":18.99,"endTime":22.62,"body":"has their own version of hard"},{"speaker":"Ryan Spence","startTime":23.1,"endTime":26.61,"body":"and your version of hard will"},{"speaker":"Ryan Spence","startTime":23.1,"endTime":26.61,"body":"change. 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I invite you to grab a"},{"speaker":"Ryan Spence","startTime":69.36,"endTime":74.25,"body":"drink, take a seat, and allow me"},{"speaker":"Ryan Spence","startTime":74.25,"endTime":77.7,"body":"to guide you towards living a"},{"speaker":"Ryan Spence","startTime":74.25,"endTime":77.7,"body":"life that's lit!"},{"speaker":"Ryan Spence","startTime":79.73,"endTime":83.99,"body":"Hello, people welcome to episode"},{"speaker":"Ryan Spence","startTime":79.73,"endTime":83.99,"body":"23 of The Triple C Project."},{"speaker":"Ryan Spence","startTime":84.29,"endTime":88.43,"body":"Before we begin question, Have"},{"speaker":"Ryan Spence","startTime":84.29,"endTime":88.43,"body":"you picked up your copy of the"},{"speaker":"Ryan Spence","startTime":88.43,"endTime":94.79,"body":"Triple C Method? My book. If you"},{"speaker":"Ryan Spence","startTime":88.43,"endTime":94.79,"body":"have fantastic love you have you"},{"speaker":"Ryan Spence","startTime":94.79,"endTime":98.21,"body":"left a review. 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And"},{"speaker":"Ryan Spence","startTime":105.02,"endTime":108.71,"body":"never know that might help"},{"speaker":"Ryan Spence","startTime":108.74,"endTime":111.59,"body":"influence what I decided to"},{"speaker":"Ryan Spence","startTime":108.74,"endTime":111.59,"body":"write about in book number two,"},{"speaker":"Ryan Spence","startTime":111.98,"endTime":115.13,"body":"the ideas are already"},{"speaker":"Ryan Spence","startTime":111.98,"endTime":115.13,"body":"percolating there. And if you"},{"speaker":"Ryan Spence","startTime":115.13,"endTime":118.31,"body":"haven't read it yet, what are"},{"speaker":"Ryan Spence","startTime":115.13,"endTime":118.31,"body":"you waiting for? You can now get"},{"speaker":"Ryan Spence","startTime":118.31,"endTime":123.5,"body":"it on paperback ebook and brand"},{"speaker":"Ryan Spence","startTime":118.31,"endTime":123.5,"body":"spanking new audiobook at Amazon"},{"speaker":"Ryan Spence","startTime":123.5,"endTime":127.22,"body":"audible where it's read by me."},{"speaker":"Ryan Spence","startTime":123.5,"endTime":127.22,"body":"So you get to hear my dulcet"},{"speaker":"Ryan Spence","startTime":127.22,"endTime":129.44,"body":"tones. If you like the podcast,"},{"speaker":"Ryan Spence","startTime":127.22,"endTime":129.44,"body":"you're gonna love the audio"},{"speaker":"Ryan Spence","startTime":129.47,"endTime":134.18,"body":"version of it too. 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And at six"},{"speaker":"Ryan Spence","startTime":338.35,"endTime":340.6,"body":"and four, they don't want the"},{"speaker":"Ryan Spence","startTime":338.35,"endTime":340.6,"body":"shit that they do at six and"},{"speaker":"Ryan Spence","startTime":340.6,"endTime":342.76,"body":"four to be following them around"},{"speaker":"Ryan Spence","startTime":340.6,"endTime":342.76,"body":"for that for the rest of time."},{"speaker":"Ryan Spence","startTime":342.76,"endTime":345.49,"body":"But so I'm only sharing that"},{"speaker":"Ryan Spence","startTime":342.76,"endTime":345.49,"body":"with you to just sort of show"},{"speaker":"Ryan Spence","startTime":345.49,"endTime":348.4,"body":"you that everyone has their"},{"speaker":"Ryan Spence","startTime":345.49,"endTime":348.4,"body":"heart and their heart at"},{"speaker":"Ryan Spence","startTime":348.4,"endTime":352.57,"body":"different points. 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The three A's the"},{"speaker":"Ryan Spence","startTime":453.34,"endTime":459.49,"body":"AAA stands for acknowledge,"},{"speaker":"Ryan Spence","startTime":453.34,"endTime":459.49,"body":"accept, adapt. So we're going to"},{"speaker":"Ryan Spence","startTime":459.49,"endTime":463.87,"body":"run through each of those, to"},{"speaker":"Ryan Spence","startTime":459.49,"endTime":463.87,"body":"show you how I work through"},{"speaker":"Ryan Spence","startTime":464.05,"endTime":467.59,"body":"situations like the one over the"},{"speaker":"Ryan Spence","startTime":464.05,"endTime":467.59,"body":"last few days with my kids. And"},{"speaker":"Ryan Spence","startTime":467.59,"endTime":469.99,"body":"like other difficult situations"},{"speaker":"Ryan Spence","startTime":467.59,"endTime":469.99,"body":"where things aren't going to"},{"speaker":"Ryan Spence","startTime":469.99,"endTime":473.59,"body":"plan whether that's in business,"},{"speaker":"Ryan Spence","startTime":469.99,"endTime":473.59,"body":"just generally in life, in"},{"speaker":"Ryan Spence","startTime":473.59,"endTime":476.05,"body":"relationships, whatever it is,"},{"speaker":"Ryan Spence","startTime":473.59,"endTime":476.05,"body":"you can work through, and you"},{"speaker":"Ryan Spence","startTime":476.05,"endTime":477.91,"body":"can apply this. Okay?"},{"speaker":"Ryan Spence","startTime":478.68,"endTime":484.62,"body":"First a acknowledge. So you have"},{"speaker":"Ryan Spence","startTime":478.68,"endTime":484.62,"body":"to acknowledge whatever it is"},{"speaker":"Ryan Spence","startTime":484.65,"endTime":488.67,"body":"that's happened. Acknowledge"},{"speaker":"Ryan Spence","startTime":484.65,"endTime":488.67,"body":"that things are shit,"},{"speaker":"Ryan Spence","startTime":488.97,"endTime":492.18,"body":"acknowledge that they're not"},{"speaker":"Ryan Spence","startTime":488.97,"endTime":492.18,"body":"going to plan, acknowledge that"},{"speaker":"Ryan Spence","startTime":492.21,"endTime":494.73,"body":"they're not the way that you"},{"speaker":"Ryan Spence","startTime":492.21,"endTime":494.73,"body":"thought they would be, or the"},{"speaker":"Ryan Spence","startTime":494.73,"endTime":499.89,"body":"way that you want them to be."},{"speaker":"Ryan Spence","startTime":494.73,"endTime":499.89,"body":"Why is that important? Because"},{"speaker":"Ryan Spence","startTime":499.89,"endTime":502.83,"body":"the thing about our feelings and"},{"speaker":"Ryan Spence","startTime":499.89,"endTime":502.83,"body":"emotions is that they are there."},{"speaker":"Ryan Spence","startTime":503.01,"endTime":505.74,"body":"Just because you gloss over"},{"speaker":"Ryan Spence","startTime":503.01,"endTime":505.74,"body":"them, it doesn't mean that they"},{"speaker":"Ryan Spence","startTime":505.74,"endTime":509.52,"body":"disappear. If you just continue"},{"speaker":"Ryan Spence","startTime":505.74,"endTime":509.52,"body":"going along with that painted"},{"speaker":"Ryan Spence","startTime":509.52,"endTime":512.67,"body":"smile on your face, and trying"},{"speaker":"Ryan Spence","startTime":509.52,"endTime":512.67,"body":"to gloss over the negative"},{"speaker":"Ryan Spence","startTime":512.67,"endTime":515.7,"body":"emotions and feelings that you"},{"speaker":"Ryan Spence","startTime":512.67,"endTime":515.7,"body":"have, using that toxic"},{"speaker":"Ryan Spence","startTime":515.7,"endTime":519.9,"body":"positivity, positive vibes only"},{"speaker":"Ryan Spence","startTime":515.7,"endTime":519.9,"body":"nonsense. You're not doing"},{"speaker":"Ryan Spence","startTime":519.9,"endTime":523.98,"body":"yourself any favours. Because"},{"speaker":"Ryan Spence","startTime":519.9,"endTime":523.98,"body":"those feelings, those emotions,"},{"speaker":"Ryan Spence","startTime":523.98,"endTime":528.3,"body":"those frustrations, that gotta"},{"speaker":"Ryan Spence","startTime":523.98,"endTime":528.3,"body":"go somewhere. And they will come"},{"speaker":"Ryan Spence","startTime":528.3,"endTime":533.79,"body":"out at some point. So by"},{"speaker":"Ryan Spence","startTime":528.3,"endTime":533.79,"body":"intentionally acknowledging that"},{"speaker":"Ryan Spence","startTime":533.79,"endTime":538.47,"body":"they're there, and sitting with"},{"speaker":"Ryan Spence","startTime":533.79,"endTime":538.47,"body":"them sitting in that discomfort,"},{"speaker":"Ryan Spence","startTime":539.1,"endTime":544.26,"body":"you are giving yourself space"},{"speaker":"Ryan Spence","startTime":539.1,"endTime":544.26,"body":"and time to release them to let"},{"speaker":"Ryan Spence","startTime":544.26,"endTime":549.03,"body":"them go in their own time. And"},{"speaker":"Ryan Spence","startTime":544.26,"endTime":549.03,"body":"if you don't do that, as they"},{"speaker":"Ryan Spence","startTime":549.03,"endTime":552.27,"body":"say, they're going to come out"},{"speaker":"Ryan Spence","startTime":549.03,"endTime":552.27,"body":"at some point. And they'll come"},{"speaker":"Ryan Spence","startTime":552.27,"endTime":556.53,"body":"out when you least expect it."},{"speaker":"Ryan Spence","startTime":552.27,"endTime":556.53,"body":"And you may find yourself like"},{"speaker":"Ryan Spence","startTime":556.56,"endTime":560.79,"body":"Michael Douglas in the film"},{"speaker":"Ryan Spence","startTime":556.56,"endTime":560.79,"body":"falling down. I'm probably a bit"},{"speaker":"Ryan Spence","startTime":560.79,"endTime":562.86,"body":"older than some of you. So you"},{"speaker":"Ryan Spence","startTime":560.79,"endTime":562.86,"body":"might want to go and look that"},{"speaker":"Ryan Spence","startTime":562.86,"endTime":566.13,"body":"film up kids, but it's basically"},{"speaker":"Ryan Spence","startTime":562.86,"endTime":566.13,"body":"a guy who's just had enough and"},{"speaker":"Ryan Spence","startTime":566.13,"endTime":569.73,"body":"goes absolutely nuts. But that's"},{"speaker":"Ryan Spence","startTime":566.13,"endTime":569.73,"body":"what will happen. It's like a"},{"speaker":"Ryan Spence","startTime":569.73,"endTime":572.85,"body":"pressure cooker inside of you."},{"speaker":"Ryan Spence","startTime":569.73,"endTime":572.85,"body":"So you have to release those"},{"speaker":"Ryan Spence","startTime":572.85,"endTime":576.96,"body":"emotions. I mean, crying that's"},{"speaker":"Ryan Spence","startTime":572.85,"endTime":576.96,"body":"why crying is so powerful,"},{"speaker":"Ryan Spence","startTime":577.14,"endTime":580.71,"body":"because you just release"},{"speaker":"Ryan Spence","startTime":577.14,"endTime":580.71,"body":"everything from you, using"},{"speaker":"Ryan Spence","startTime":580.71,"endTime":584.85,"body":"breathwork even just sitting in"},{"speaker":"Ryan Spence","startTime":580.71,"endTime":584.85,"body":"stillness and just acknowledging"},{"speaker":"Ryan Spence","startTime":584.85,"endTime":587.58,"body":"what's swirling around in your"},{"speaker":"Ryan Spence","startTime":584.85,"endTime":587.58,"body":"mind, but you have to take time"},{"speaker":"Ryan Spence","startTime":587.58,"endTime":589.83,"body":"to acknowledge where you are and"},{"speaker":"Ryan Spence","startTime":587.58,"endTime":589.83,"body":"what's happened."},{"speaker":"Ryan Spence","startTime":591.48,"endTime":597.33,"body":"Okay, number two, accept. You've"},{"speaker":"Ryan Spence","startTime":591.48,"endTime":597.33,"body":"got to accept at some point,"},{"speaker":"Ryan Spence","startTime":597.51,"endTime":600.9,"body":"you've got to accept what's"},{"speaker":"Ryan Spence","startTime":597.51,"endTime":600.9,"body":"happened Can you acknowledge"},{"speaker":"Ryan Spence","startTime":600.9,"endTime":605.79,"body":"that it's there, but you have to"},{"speaker":"Ryan Spence","startTime":600.9,"endTime":605.79,"body":"just accept, okay? It's"},{"speaker":"Ryan Spence","startTime":605.79,"endTime":610.92,"body":"happened. And here we are. And"},{"speaker":"Ryan Spence","startTime":605.79,"endTime":610.92,"body":"because you've got to, you've"},{"speaker":"Ryan Spence","startTime":610.92,"endTime":615.63,"body":"got to get to a place where you"},{"speaker":"Ryan Spence","startTime":610.92,"endTime":615.63,"body":"can let go. What you don't want"},{"speaker":"Ryan Spence","startTime":615.63,"endTime":618.57,"body":"is you don't want to be carrying"},{"speaker":"Ryan Spence","startTime":615.63,"endTime":618.57,"body":"this negative situation around"},{"speaker":"Ryan Spence","startTime":618.57,"endTime":623.43,"body":"with you forever. Because that"},{"speaker":"Ryan Spence","startTime":618.57,"endTime":623.43,"body":"shit weighs you down. We all"},{"speaker":"Ryan Spence","startTime":623.43,"endTime":625.26,"body":"know if you go out, you're"},{"speaker":"Ryan Spence","startTime":623.43,"endTime":625.26,"body":"carrying something you don't"},{"speaker":"Ryan Spence","startTime":625.26,"endTime":627.75,"body":"need, you're carrying this"},{"speaker":"Ryan Spence","startTime":625.26,"endTime":627.75,"body":"additional weight that is"},{"speaker":"Ryan Spence","startTime":627.84,"endTime":630.75,"body":"holding you back that is making"},{"speaker":"Ryan Spence","startTime":627.84,"endTime":630.75,"body":"you go slower than you could"},{"speaker":"Ryan Spence","startTime":630.75,"endTime":634.23,"body":"otherwise go. And it's the same"},{"speaker":"Ryan Spence","startTime":630.75,"endTime":634.23,"body":"in life is the same with your"},{"speaker":"Ryan Spence","startTime":634.23,"endTime":638.34,"body":"feelings with your emotions with"},{"speaker":"Ryan Spence","startTime":634.23,"endTime":638.34,"body":"the situations around us. Some"},{"speaker":"Ryan Spence","startTime":638.34,"endTime":640.74,"body":"point, you've got to simply"},{"speaker":"Ryan Spence","startTime":638.34,"endTime":640.74,"body":"accept that it's happened and"},{"speaker":"Ryan Spence","startTime":640.74,"endTime":644.94,"body":"you can't do anything about it."},{"speaker":"Ryan Spence","startTime":640.74,"endTime":644.94,"body":"Because we can't control"},{"speaker":"Ryan Spence","startTime":644.94,"endTime":648.93,"body":"everything. So letting go of the"},{"speaker":"Ryan Spence","startTime":644.94,"endTime":648.93,"body":"things that we can't control,"},{"speaker":"Ryan Spence","startTime":649.35,"endTime":652.65,"body":"allows us to shed that"},{"speaker":"Ryan Spence","startTime":649.35,"endTime":652.65,"body":"metaphorical weight and allows"},{"speaker":"Ryan Spence","startTime":652.65,"endTime":656.55,"body":"us to start to feel a little bit"},{"speaker":"Ryan Spence","startTime":652.65,"endTime":656.55,"body":"lighter. But I don't need to"},{"speaker":"Ryan Spence","startTime":656.55,"endTime":660.03,"body":"rush to accept, depending upon"},{"speaker":"Ryan Spence","startTime":656.55,"endTime":660.03,"body":"the magnitude of what's"},{"speaker":"Ryan Spence","startTime":660.03,"endTime":662.61,"body":"happened, you may need to sit"},{"speaker":"Ryan Spence","startTime":660.03,"endTime":662.61,"body":"longer in that state of"},{"speaker":"Ryan Spence","startTime":662.61,"endTime":665.7,"body":"acknowledgement. And then you"},{"speaker":"Ryan Spence","startTime":662.61,"endTime":665.7,"body":"may need to sit even longer in"},{"speaker":"Ryan Spence","startTime":665.7,"endTime":668.88,"body":"that state of acceptance, only"},{"speaker":"Ryan Spence","startTime":665.7,"endTime":668.88,"body":"you will know how the things"},{"speaker":"Ryan Spence","startTime":668.88,"endTime":671.91,"body":"affected you. But it's important"},{"speaker":"Ryan Spence","startTime":668.88,"endTime":671.91,"body":"you go through the process so"},{"speaker":"Ryan Spence","startTime":671.91,"endTime":674.94,"body":"that you're releasing an"},{"speaker":"Ryan Spence","startTime":671.91,"endTime":674.94,"body":"acknowledgement. And you're"},{"speaker":"Ryan Spence","startTime":675.0,"endTime":677.19,"body":"you're letting go in the"},{"speaker":"Ryan Spence","startTime":675.0,"endTime":677.19,"body":"acceptance."},{"speaker":"Ryan Spence","startTime":678.93,"endTime":684.99,"body":"And the third step, final step,"},{"speaker":"Ryan Spence","startTime":678.93,"endTime":684.99,"body":"adapt, you've got to adapt to"},{"speaker":"Ryan Spence","startTime":684.99,"endTime":689.52,"body":"the situation as it currently is"},{"speaker":"Ryan Spence","startTime":684.99,"endTime":689.52,"body":"not look at the situation as you"},{"speaker":"Ryan Spence","startTime":689.52,"endTime":693.6,"body":"would like it to be. So things"},{"speaker":"Ryan Spence","startTime":689.52,"endTime":693.6,"body":"haven't gone the way you wanted"},{"speaker":"Ryan Spence","startTime":693.6,"endTime":696.27,"body":"them to. And you find yourself"},{"speaker":"Ryan Spence","startTime":693.6,"endTime":696.27,"body":"in a situation, which isn't"},{"speaker":"Ryan Spence","startTime":696.27,"endTime":698.76,"body":"where you want it to be. So the"},{"speaker":"Ryan Spence","startTime":696.27,"endTime":698.76,"body":"questions you got to ask"},{"speaker":"Ryan Spence","startTime":698.76,"endTime":703.95,"body":"yourself, is what are you going"},{"speaker":"Ryan Spence","startTime":698.76,"endTime":703.95,"body":"to do now? What can you control?"},{"speaker":"Ryan Spence","startTime":705.09,"endTime":708.87,"body":"How can you make things so that"},{"speaker":"Ryan Spence","startTime":705.09,"endTime":708.87,"body":"you can still get to where you"},{"speaker":"Ryan Spence","startTime":708.87,"endTime":713.61,"body":"want to get to. So just because"},{"speaker":"Ryan Spence","startTime":708.87,"endTime":713.61,"body":"you're here, and it's not where"},{"speaker":"Ryan Spence","startTime":713.61,"endTime":716.55,"body":"you want it to be, it doesn't"},{"speaker":"Ryan Spence","startTime":713.61,"endTime":716.55,"body":"mean you have to give up doesn't"},{"speaker":"Ryan Spence","startTime":716.55,"endTime":720.45,"body":"mean you surrender, and you"},{"speaker":"Ryan Spence","startTime":716.55,"endTime":720.45,"body":"stick to where you are, or you"},{"speaker":"Ryan Spence","startTime":720.45,"endTime":723.39,"body":"just go back to where you were,"},{"speaker":"Ryan Spence","startTime":720.45,"endTime":723.39,"body":"and you don't try and move"},{"speaker":"Ryan Spence","startTime":723.39,"endTime":727.59,"body":"forward again. You've got to"},{"speaker":"Ryan Spence","startTime":723.39,"endTime":727.59,"body":"adapt. It's like when you come"},{"speaker":"Ryan Spence","startTime":727.59,"endTime":730.89,"body":"up to an obstacle in the road."},{"speaker":"Ryan Spence","startTime":727.59,"endTime":730.89,"body":"And you think, oh, that's now in"},{"speaker":"Ryan Spence","startTime":730.89,"endTime":734.94,"body":"my way. So I can't go the direct"},{"speaker":"Ryan Spence","startTime":730.89,"endTime":734.94,"body":"route I was going to go, how"},{"speaker":"Ryan Spence","startTime":734.94,"endTime":738.99,"body":"else can I get to where it is"},{"speaker":"Ryan Spence","startTime":734.94,"endTime":738.99,"body":"that I wanted to get to? It"},{"speaker":"Ryan Spence","startTime":738.99,"endTime":743.34,"body":"maybe you go sideways? Maybe you"},{"speaker":"Ryan Spence","startTime":738.99,"endTime":743.34,"body":"take a few steps back and then"},{"speaker":"Ryan Spence","startTime":743.34,"endTime":746.61,"body":"you do a running jump? You know,"},{"speaker":"Ryan Spence","startTime":743.34,"endTime":746.61,"body":"there were there were lots of"},{"speaker":"Ryan Spence","startTime":746.61,"endTime":750.33,"body":"ways you can look at of adapting"},{"speaker":"Ryan Spence","startTime":746.61,"endTime":750.33,"body":"to the situation, could you ask"},{"speaker":"Ryan Spence","startTime":750.33,"endTime":753.6,"body":"for help. That's another way for"},{"speaker":"Ryan Spence","startTime":750.33,"endTime":753.6,"body":"somebody to help you through"},{"speaker":"Ryan Spence","startTime":753.6,"endTime":757.53,"body":"help you over that obstacle."},{"speaker":"Ryan Spence","startTime":753.6,"endTime":757.53,"body":"Again, moving back to my kids a"},{"speaker":"Ryan Spence","startTime":757.53,"endTime":761.76,"body":"little bit, I took one of them"},{"speaker":"Ryan Spence","startTime":757.53,"endTime":761.76,"body":"up to my in laws for a few days"},{"speaker":"Ryan Spence","startTime":761.79,"endTime":765.9,"body":"yesterday. And again, it's help,"},{"speaker":"Ryan Spence","startTime":761.79,"endTime":765.9,"body":"it just means that it releases"},{"speaker":"Ryan Spence","startTime":765.9,"endTime":770.04,"body":"the load a little bit off"},{"speaker":"Ryan Spence","startTime":765.9,"endTime":770.04,"body":"myself, myself, my wife. So"},{"speaker":"Ryan Spence","startTime":770.07,"endTime":772.53,"body":"could you ask for help is there"},{"speaker":"Ryan Spence","startTime":770.07,"endTime":772.53,"body":"people who have been Where"},{"speaker":"Ryan Spence","startTime":772.53,"endTime":775.32,"body":"you've been before, or could"},{"speaker":"Ryan Spence","startTime":772.53,"endTime":775.32,"body":"just give you some assistance,"},{"speaker":"Ryan Spence","startTime":775.32,"endTime":779.49,"body":"some guidance to help you get"},{"speaker":"Ryan Spence","startTime":775.32,"endTime":779.49,"body":"out of the situation you're in"},{"speaker":"Ryan Spence","startTime":779.49,"endTime":780.99,"body":"or find a way around it."},{"speaker":"Ryan Spence","startTime":782.97,"endTime":787.74,"body":"So the triple A framework,"},{"speaker":"Ryan Spence","startTime":782.97,"endTime":787.74,"body":"acknowledge, accept, adapt,"},{"speaker":"Ryan Spence","startTime":788.67,"endTime":793.41,"body":"recognise, life isn't always"},{"speaker":"Ryan Spence","startTime":788.67,"endTime":793.41,"body":"lit, don't force yourself to"},{"speaker":"Ryan Spence","startTime":793.41,"endTime":796.77,"body":"wake up in a great mood, of"},{"speaker":"Ryan Spence","startTime":793.41,"endTime":796.77,"body":"course, you choose your mood."},{"speaker":"Ryan Spence","startTime":796.95,"endTime":800.01,"body":"But if things are a little bit"},{"speaker":"Ryan Spence","startTime":796.95,"endTime":800.01,"body":"shit, acknowledge that they're a"},{"speaker":"Ryan Spence","startTime":800.01,"endTime":803.79,"body":"little bit shit. Accept that"},{"speaker":"Ryan Spence","startTime":800.01,"endTime":803.79,"body":"there are things outside of your"},{"speaker":"Ryan Spence","startTime":803.79,"endTime":808.05,"body":"control that have made things a"},{"speaker":"Ryan Spence","startTime":803.79,"endTime":808.05,"body":"little bit shit. And then start"},{"speaker":"Ryan Spence","startTime":808.05,"endTime":811.44,"body":"to think about how you can adapt"},{"speaker":"Ryan Spence","startTime":808.05,"endTime":811.44,"body":"to kind of get you back on"},{"speaker":"Ryan Spence","startTime":811.44,"endTime":814.77,"body":"track, to get you back on track"},{"speaker":"Ryan Spence","startTime":811.44,"endTime":814.77,"body":"to where you want to be to get"},{"speaker":"Ryan Spence","startTime":814.77,"endTime":821.01,"body":"you back to living a life that's"},{"speaker":"Ryan Spence","startTime":814.77,"endTime":821.01,"body":"lit. This is a framework that I"},{"speaker":"Ryan Spence","startTime":821.01,"endTime":823.23,"body":"always work through. I've been"},{"speaker":"Ryan Spence","startTime":821.01,"endTime":823.23,"body":"working through it the last"},{"speaker":"Ryan Spence","startTime":823.23,"endTime":825.66,"body":"couple of days. And you know,"},{"speaker":"Ryan Spence","startTime":823.23,"endTime":825.66,"body":"it's something that I always"},{"speaker":"Ryan Spence","startTime":825.66,"endTime":829.38,"body":"come back to because it works."},{"speaker":"Ryan Spence","startTime":825.66,"endTime":829.38,"body":"It's powerful, it's valuable."},{"speaker":"Ryan Spence","startTime":829.53,"endTime":834.03,"body":"And it's important, it's"},{"speaker":"Ryan Spence","startTime":829.53,"endTime":834.03,"body":"necessary. Don't let anyone tell"},{"speaker":"Ryan Spence","startTime":834.03,"endTime":838.02,"body":"you should always be positive. I"},{"speaker":"Ryan Spence","startTime":834.03,"endTime":838.02,"body":"get it sometimes as a coach or"},{"speaker":"Ryan Spence","startTime":838.02,"endTime":842.28,"body":"as a yoga teacher that you"},{"speaker":"Ryan Spence","startTime":838.02,"endTime":842.28,"body":"should always be calm and quite"},{"speaker":"Ryan Spence","startTime":842.28,"endTime":846.06,"body":"Zen and quite relaxed. But look,"},{"speaker":"Ryan Spence","startTime":842.28,"endTime":846.06,"body":"the world's not a perfect place."},{"speaker":"Ryan Spence","startTime":846.06,"endTime":848.7,"body":"In fact, some shit happens. And"},{"speaker":"Ryan Spence","startTime":846.06,"endTime":848.7,"body":"sometimes it's not even the"},{"speaker":"Ryan Spence","startTime":848.7,"endTime":851.79,"body":"fucked up shit. Sometimes it's"},{"speaker":"Ryan Spence","startTime":848.7,"endTime":851.79,"body":"just small, irritating things"},{"speaker":"Ryan Spence","startTime":851.79,"endTime":855.24,"body":"that annoy you. And the thing is"},{"speaker":"Ryan Spence","startTime":851.79,"endTime":855.24,"body":"those small irritating things"},{"speaker":"Ryan Spence","startTime":855.24,"endTime":858.93,"body":"that annoy you. They can be got"},{"speaker":"Ryan Spence","startTime":855.24,"endTime":858.93,"body":"through this framework quite"},{"speaker":"Ryan Spence","startTime":858.93,"endTime":862.59,"body":"quickly. You know. So like, when"},{"speaker":"Ryan Spence","startTime":858.93,"endTime":862.59,"body":"I was driving this morning, and"},{"speaker":"Ryan Spence","startTime":862.59,"endTime":864.78,"body":"I was tired, and I was annoyed,"},{"speaker":"Ryan Spence","startTime":862.59,"endTime":864.78,"body":"I was trying to get somewhere."},{"speaker":"Ryan Spence","startTime":864.96,"endTime":867.78,"body":"And there was the car going way"},{"speaker":"Ryan Spence","startTime":864.96,"endTime":867.78,"body":"below the speed limit in front"},{"speaker":"Ryan Spence","startTime":867.78,"endTime":871.47,"body":"of me. And it was absolutely"},{"speaker":"Ryan Spence","startTime":867.78,"endTime":871.47,"body":"annoying and infuriating, but"},{"speaker":"Ryan Spence","startTime":871.47,"endTime":874.83,"body":"again, work through this, I"},{"speaker":"Ryan Spence","startTime":871.47,"endTime":874.83,"body":"acknowledged it. I accepted I"},{"speaker":"Ryan Spence","startTime":874.83,"endTime":878.52,"body":"couldn't change it. And then I"},{"speaker":"Ryan Spence","startTime":874.83,"endTime":878.52,"body":"adapted and I just went at his"},{"speaker":"Ryan Spence","startTime":878.52,"endTime":881.58,"body":"pace until I got to a place"},{"speaker":"Ryan Spence","startTime":878.52,"endTime":881.58,"body":"where I could overtake and then"},{"speaker":"Ryan Spence","startTime":881.58,"endTime":883.92,"body":"I went about my business. Went"},{"speaker":"Ryan Spence","startTime":881.58,"endTime":883.92,"body":"about my day and I let it go."},{"speaker":"Ryan Spence","startTime":885.03,"endTime":889.97,"body":"Something else could take a lot"},{"speaker":"Ryan Spence","startTime":885.03,"endTime":889.97,"body":"longer to get through. If"},{"speaker":"Ryan Spence","startTime":890.057,"endTime":895.084,"body":"something happens for you at"},{"speaker":"Ryan Spence","startTime":890.057,"endTime":895.084,"body":"work if you're working with a"},{"speaker":"Ryan Spence","startTime":895.171,"endTime":900.458,"body":"boss who's a complete dick and"},{"speaker":"Ryan Spence","startTime":895.171,"endTime":900.458,"body":"they say something to you that"},{"speaker":"Ryan Spence","startTime":900.545,"endTime":905.399,"body":"you don't like. It might take"},{"speaker":"Ryan Spence","startTime":900.545,"endTime":905.399,"body":"you longer to work through"},{"speaker":"Ryan Spence","startTime":905.485,"endTime":910.946,"body":"acknowledge, accept, adapt, but"},{"speaker":"Ryan Spence","startTime":905.485,"endTime":910.946,"body":"you can do it, acknowledge that"},{"speaker":"Ryan Spence","startTime":911.033,"endTime":916.58,"body":"it's happened, accept that it's"},{"speaker":"Ryan Spence","startTime":911.033,"endTime":916.58,"body":"not your fault that you couldn't"},{"speaker":"Ryan Spence","startTime":916.667,"endTime":921.954,"body":"have changed it that this is"},{"speaker":"Ryan Spence","startTime":916.667,"endTime":921.954,"body":"this person projecting their own"},{"speaker":"Ryan Spence","startTime":922.041,"endTime":927.328,"body":"ways of thinking on you. It's"},{"speaker":"Ryan Spence","startTime":922.041,"endTime":927.328,"body":"nothing that you could do about"},{"speaker":"Ryan Spence","startTime":927.415,"endTime":932.875,"body":"that, and then adapt. And that"},{"speaker":"Ryan Spence","startTime":927.415,"endTime":932.875,"body":"adapt could mean many things, it"},{"speaker":"Ryan Spence","startTime":932.962,"endTime":938.51,"body":"could mean figuring out a way to"},{"speaker":"Ryan Spence","startTime":932.962,"endTime":938.51,"body":"manage that person, it could be"},{"speaker":"Ryan Spence","startTime":938.596,"endTime":943.884,"body":"reporting that person to human"},{"speaker":"Ryan Spence","startTime":938.596,"endTime":943.884,"body":"resources or somebody else, it"},{"speaker":"Ryan Spence","startTime":943.97,"endTime":949.431,"body":"could be taking that as your as"},{"speaker":"Ryan Spence","startTime":943.97,"endTime":949.431,"body":"your point to say, right, now's"},{"speaker":"Ryan Spence","startTime":949.518,"endTime":954.718,"body":"the time I get out, and then"},{"speaker":"Ryan Spence","startTime":949.518,"endTime":954.718,"body":"start actively making a plan to"},{"speaker":"Ryan Spence","startTime":954.805,"endTime":960.352,"body":"get out of here. Whatever it is,"},{"speaker":"Ryan Spence","startTime":954.805,"endTime":960.352,"body":"acknowledge, accept, adapt, can"},{"speaker":"Ryan Spence","startTime":960.439,"endTime":965.9,"body":"help you in these situations. So"},{"speaker":"Ryan Spence","startTime":960.439,"endTime":965.9,"body":"I hope that this framework has"},{"speaker":"Ryan Spence","startTime":965.986,"endTime":971.534,"body":"been valuable to you, if you use"},{"speaker":"Ryan Spence","startTime":965.986,"endTime":971.534,"body":"it, and it helps you to kind of"},{"speaker":"Ryan Spence","startTime":971.62,"endTime":976.128,"body":"reframe your thoughts and help"},{"speaker":"Ryan Spence","startTime":971.62,"endTime":976.128,"body":"you get out of sticky"},{"speaker":"Ryan Spence","startTime":976.214,"endTime":981.068,"body":"situations, I'd love to hear"},{"speaker":"Ryan Spence","startTime":976.214,"endTime":981.068,"body":"about it, send me an email,"},{"speaker":"Ryan Spence","startTime":981.155,"endTime":986.702,"body":"hey@iamryanspence.com. And yeah,"},{"speaker":"Ryan Spence","startTime":981.155,"endTime":986.702,"body":"put in the subject acknowledge,"},{"speaker":"Ryan Spence","startTime":986.789,"endTime":992.25,"body":"accept, adapt, or AAA. And let"},{"speaker":"Ryan Spence","startTime":986.789,"endTime":992.25,"body":"me know what you did and and how"},{"speaker":"Ryan Spence","startTime":992.336,"endTime":997.624,"body":"it worked. I'm really, really"},{"speaker":"Ryan Spence","startTime":992.336,"endTime":997.624,"body":"intrigued. And I really want to"},{"speaker":"Ryan Spence","startTime":997.71,"endTime":1002.824,"body":"share with you the tools and"},{"speaker":"Ryan Spence","startTime":997.71,"endTime":1002.824,"body":"strategies that have helped me"},{"speaker":"Ryan Spence","startTime":1002.911,"endTime":1008.285,"body":"so that they can also help you."},{"speaker":"Ryan Spence","startTime":1002.911,"endTime":1008.285,"body":"And if you're not already head"},{"speaker":"Ryan Spence","startTime":1008.372,"endTime":1013.052,"body":"to iamryanspence.com, and"},{"speaker":"Ryan Spence","startTime":1008.372,"endTime":1013.052,"body":"download the free confidence"},{"speaker":"Ryan Spence","startTime":1013.139,"endTime":1018.513,"body":"journal. And that will get you"},{"speaker":"Ryan Spence","startTime":1013.139,"endTime":1018.513,"body":"also onto my email list where I"},{"speaker":"Ryan Spence","startTime":1018.6,"endTime":1024.147,"body":"share tools and strategies like"},{"speaker":"Ryan Spence","startTime":1018.6,"endTime":1024.147,"body":"this each week, obviously talk a"},{"speaker":"Ryan Spence","startTime":1024.234,"endTime":1029.261,"body":"bit about what's coming up on"},{"speaker":"Ryan Spence","startTime":1024.234,"endTime":1029.261,"body":"the podcast. But I also just"},{"speaker":"Ryan Spence","startTime":1029.348,"endTime":1034.462,"body":"share stories that I've had"},{"speaker":"Ryan Spence","startTime":1029.348,"endTime":1034.462,"body":"things that have happened to me"},{"speaker":"Ryan Spence","startTime":1034.548,"endTime":1040.096,"body":"either in the previous weeks or"},{"speaker":"Ryan Spence","startTime":1034.548,"endTime":1040.096,"body":"days and the sort of how I dealt"},{"speaker":"Ryan Spence","startTime":1040.182,"endTime":1045.643,"body":"with them. And sometimes I just"},{"speaker":"Ryan Spence","startTime":1040.182,"endTime":1045.643,"body":"share funny stories. So I think"},{"speaker":"Ryan Spence","startTime":1045.73,"endTime":1050.67,"body":"you're gonna want to get on the"},{"speaker":"Ryan Spence","startTime":1045.73,"endTime":1050.67,"body":"list. There's some really"},{"speaker":"Ryan Spence","startTime":1050.757,"endTime":1055.871,"body":"valuable information that I"},{"speaker":"Ryan Spence","startTime":1050.757,"endTime":1055.871,"body":"share there. And I'm spending a"},{"speaker":"Ryan Spence","startTime":1055.958,"endTime":1060.812,"body":"little bit less time on"},{"speaker":"Ryan Spence","startTime":1055.958,"endTime":1060.812,"body":"Instagram. So if you were or are"},{"speaker":"Ryan Spence","startTime":1060.898,"endTime":1066.186,"body":"following me on Instagram, and"},{"speaker":"Ryan Spence","startTime":1060.898,"endTime":1066.186,"body":"you like the stuff that I post"},{"speaker":"Ryan Spence","startTime":1066.272,"endTime":1071.82,"body":"on there, then you kind of want"},{"speaker":"Ryan Spence","startTime":1066.272,"endTime":1071.82,"body":"to get on the email list to kind"},{"speaker":"Ryan Spence","startTime":1071.906,"endTime":1076.934,"body":"of keep more of that going."},{"speaker":"Ryan Spence","startTime":1071.906,"endTime":1076.934,"body":"Awesome. So I think that's all"},{"speaker":"Ryan Spence","startTime":1074.27,"endTime":1078.259,"body":"Thanks for tuning in to The"},{"speaker":"Ryan Spence","startTime":1074.27,"endTime":1078.259,"body":"Triple C Project. Before you go,"},{"speaker":"Ryan Spence","startTime":1077.02,"endTime":1082.654,"body":"I've got for this week. Always a"},{"speaker":"Ryan Spence","startTime":1077.02,"endTime":1082.654,"body":"pleasure being here sharing with"},{"speaker":"Ryan Spence","startTime":1078.325,"endTime":1082.248,"body":"I want to share something with"},{"speaker":"Ryan Spence","startTime":1078.325,"endTime":1082.248,"body":"you. When I was in biglaw, I"},{"speaker":"Ryan Spence","startTime":1082.315,"endTime":1086.57,"body":"struggled with limiting beliefs."},{"speaker":"Ryan Spence","startTime":1082.315,"endTime":1086.57,"body":"I didn't have the confidence to"},{"speaker":"Ryan Spence","startTime":1082.741,"endTime":1087.768,"body":"you, I love hearing from you"},{"speaker":"Ryan Spence","startTime":1082.741,"endTime":1087.768,"body":"about what you took away from"},{"speaker":"Ryan Spence","startTime":1086.636,"endTime":1090.825,"body":"believe that I could change my"},{"speaker":"Ryan Spence","startTime":1086.636,"endTime":1090.825,"body":"life, that I could leave biglaw,"},{"speaker":"Ryan Spence","startTime":1087.855,"endTime":1092.622,"body":"the show what helped you,"},{"speaker":"Ryan Spence","startTime":1087.855,"endTime":1092.622,"body":"particularly this week, share"},{"speaker":"Ryan Spence","startTime":1090.891,"endTime":1094.615,"body":"do something different, that I"},{"speaker":"Ryan Spence","startTime":1090.891,"endTime":1094.615,"body":"could move from a life of"},{"speaker":"Ryan Spence","startTime":1092.709,"endTime":1097.736,"body":"this, share this episode with"},{"speaker":"Ryan Spence","startTime":1092.709,"endTime":1097.736,"body":"anyone you know who is going"},{"speaker":"Ryan Spence","startTime":1094.681,"endTime":1098.604,"body":"lethargy and create a life"},{"speaker":"Ryan Spence","startTime":1094.681,"endTime":1098.604,"body":"that's lit. That's why I created"},{"speaker":"Ryan Spence","startTime":1097.823,"endTime":1102.763,"body":"through difficult times or who"},{"speaker":"Ryan Spence","startTime":1097.823,"endTime":1102.763,"body":"finds it hard to deal with"},{"speaker":"Ryan Spence","startTime":1098.671,"endTime":1102.593,"body":"Confidence Journal. For people"},{"speaker":"Ryan Spence","startTime":1098.671,"endTime":1102.593,"body":"like you who are in the same"},{"speaker":"Ryan Spence","startTime":1102.66,"endTime":1106.716,"body":"position that I was, who are"},{"speaker":"Ryan Spence","startTime":1102.66,"endTime":1106.716,"body":"struggling, with that confidence"},{"speaker":"Ryan Spence","startTime":1102.85,"endTime":1107.964,"body":"setbacks with frustrations with"},{"speaker":"Ryan Spence","startTime":1102.85,"endTime":1107.964,"body":"things not going their way,"},{"speaker":"Ryan Spence","startTime":1106.782,"endTime":1110.904,"body":"and need a boost to allow you to"},{"speaker":"Ryan Spence","startTime":1106.782,"endTime":1110.904,"body":"believe you can do the things"},{"speaker":"Ryan Spence","startTime":1108.051,"endTime":1113.078,"body":"share the framework with them,"},{"speaker":"Ryan Spence","startTime":1108.051,"endTime":1113.078,"body":"acknowledge, accept, adapt,"},{"speaker":"Ryan Spence","startTime":1110.971,"endTime":1114.229,"body":"that you want to do the"},{"speaker":"Ryan Spence","startTime":1110.971,"endTime":1114.229,"body":"confidence journal is six"},{"speaker":"Ryan Spence","startTime":1113.165,"endTime":1118.105,"body":"because the more that we can"},{"speaker":"Ryan Spence","startTime":1113.165,"endTime":1118.105,"body":"help people get out of their"},{"speaker":"Ryan Spence","startTime":1114.295,"endTime":1118.417,"body":"journal prompts that I've used,"},{"speaker":"Ryan Spence","startTime":1114.295,"endTime":1118.417,"body":"and I still use to help me get"},{"speaker":"Ryan Spence","startTime":1118.192,"endTime":1123.566,"body":"funk, the more that we can help"},{"speaker":"Ryan Spence","startTime":1118.192,"endTime":1123.566,"body":"people get themselves onto the"},{"speaker":"Ryan Spence","startTime":1118.484,"endTime":1122.473,"body":"from a guy who's too scared to"},{"speaker":"Ryan Spence","startTime":1118.484,"endTime":1122.473,"body":"post on Instagram, to the guy"},{"speaker":"Ryan Spence","startTime":1122.54,"endTime":1126.795,"body":"who is now committed to giving a"},{"speaker":"Ryan Spence","startTime":1122.54,"endTime":1126.795,"body":"TED talk to the guy who wrote a"},{"speaker":"Ryan Spence","startTime":1123.653,"endTime":1128.767,"body":"path towards a life that slit"},{"speaker":"Ryan Spence","startTime":1123.653,"endTime":1128.767,"body":"the boat that life's going to"},{"speaker":"Ryan Spence","startTime":1126.861,"endTime":1130.984,"body":"book to the guy who launched a"},{"speaker":"Ryan Spence","startTime":1126.861,"endTime":1130.984,"body":"podcast. You can do any of this"},{"speaker":"Ryan Spence","startTime":1128.853,"endTime":1134.141,"body":"be, the more we can create that"},{"speaker":"Ryan Spence","startTime":1128.853,"endTime":1134.141,"body":"ripple effect. And that's all"},{"speaker":"Ryan Spence","startTime":1131.05,"endTime":1135.305,"body":"too. All you need to do is start"},{"speaker":"Ryan Spence","startTime":1131.05,"endTime":1135.305,"body":"boosting your confidence. So to"},{"speaker":"Ryan Spence","startTime":1134.227,"endTime":1139.428,"body":"that I'm trying to do. And I"},{"speaker":"Ryan Spence","startTime":1134.227,"endTime":1139.428,"body":"hope it's the same thing you're"},{"speaker":"Ryan Spence","startTime":1135.372,"endTime":1138.497,"body":"do that head to"},{"speaker":"Ryan Spence","startTime":1135.372,"endTime":1138.497,"body":"iamryanspence.com. Download the"},{"speaker":"Ryan Spence","startTime":1138.563,"endTime":1142.353,"body":"confidence journal. It's free."},{"speaker":"Ryan Spence","startTime":1138.563,"endTime":1142.353,"body":"It works and it's going to"},{"speaker":"Ryan Spence","startTime":1139.515,"endTime":1144.802,"body":"trying to do, too. Okay, that's"},{"speaker":"Ryan Spence","startTime":1139.515,"endTime":1144.802,"body":"it. I will see you next week."},{"speaker":"Ryan Spence","startTime":1142.42,"endTime":1146.276,"body":"change your life. Thanks for"},{"speaker":"Ryan Spence","startTime":1142.42,"endTime":1146.276,"body":"tuning in. See you next week."},{"speaker":"Ryan Spence","startTime":1144.889,"endTime":1150.263,"body":"And as always stop living a life"},{"speaker":"Ryan Spence","startTime":1144.889,"endTime":1150.263,"body":"of lethargy, and start living"},{"speaker":"Ryan Spence","startTime":1146.342,"endTime":1150.465,"body":"And remember, stop living a life"},{"speaker":"Ryan Spence","startTime":1146.342,"endTime":1150.465,"body":"of lethargy, and start living"},{"speaker":"Ryan Spence","startTime":1150.349,"endTime":1151.13,"body":"life lit!"},{"speaker":"Ryan Spence","startTime":1150.531,"endTime":1151.13,"body":"life lit!"}]}