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And also in"},{"speaker":"Ryan Spence","startTime":126.96,"endTime":130.77,"body":"sharing my journey with you. 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More"},{"speaker":"Ryan Spence","startTime":224.88,"endTime":230.61,"body":"specifically, the fact that"},{"speaker":"Ryan Spence","startTime":224.88,"endTime":230.61,"body":"consistency beats intensity. So"},{"speaker":"Ryan Spence","startTime":230.61,"endTime":236.13,"body":"what do I mean by that? So I"},{"speaker":"Ryan Spence","startTime":230.61,"endTime":236.13,"body":"know how it is. I was a big law"},{"speaker":"Ryan Spence","startTime":236.13,"endTime":239.19,"body":"lawyer so I know how it is when"},{"speaker":"Ryan Spence","startTime":236.13,"endTime":239.19,"body":"your job is so demanding. And"},{"speaker":"Ryan Spence","startTime":239.19,"endTime":242.79,"body":"it's literally taking over your"},{"speaker":"Ryan Spence","startTime":239.19,"endTime":242.79,"body":"life and you feel you don't have"},{"speaker":"Ryan Spence","startTime":242.79,"endTime":246.96,"body":"time to do anything else to"},{"speaker":"Ryan Spence","startTime":242.79,"endTime":246.96,"body":"think about what else you'd like"},{"speaker":"Ryan Spence","startTime":246.96,"endTime":251.31,"body":"to do to think about developing"},{"speaker":"Ryan Spence","startTime":246.96,"endTime":251.31,"body":"a new skill or taking part in in"},{"speaker":"Ryan Spence","startTime":251.31,"endTime":253.95,"body":"hobbies on a regular basis or"},{"speaker":"Ryan Spence","startTime":251.31,"endTime":253.95,"body":"anything like that. 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And this isn't just me."},{"speaker":"Ryan Spence","startTime":285.6,"endTime":289.11,"body":"It's a common complaint I get"},{"speaker":"Ryan Spence","startTime":289.11,"endTime":294.24,"body":"from people that I work with."},{"speaker":"Ryan Spence","startTime":289.11,"endTime":294.24,"body":"They say I want to do X I'd"},{"speaker":"Ryan Spence","startTime":294.24,"endTime":297.3,"body":"really like to do that. You sort"},{"speaker":"Ryan Spence","startTime":294.24,"endTime":297.3,"body":"of delve down into what lights"},{"speaker":"Ryan Spence","startTime":297.3,"endTime":300.6,"body":"them up what excites them and"},{"speaker":"Ryan Spence","startTime":297.3,"endTime":300.6,"body":"you see their face A slide up"},{"speaker":"Ryan Spence","startTime":300.6,"endTime":302.4,"body":"when they start to talk about"},{"speaker":"Ryan Spence","startTime":300.6,"endTime":302.4,"body":"something which they really"},{"speaker":"Ryan Spence","startTime":302.4,"endTime":306.51,"body":"enjoy. But the common refrain is"},{"speaker":"Ryan Spence","startTime":302.4,"endTime":306.51,"body":"always that, but I just don't"},{"speaker":"Ryan Spence","startTime":306.51,"endTime":310.86,"body":"have time to even look into that"},{"speaker":"Ryan Spence","startTime":306.51,"endTime":310.86,"body":"my work is all consuming life is"},{"speaker":"Ryan Spence","startTime":310.86,"endTime":314.91,"body":"all consuming. I just don't"},{"speaker":"Ryan Spence","startTime":310.86,"endTime":314.91,"body":"think I have the time."},{"speaker":"Ryan Spence","startTime":316.64,"endTime":321.47,"body":"And I'm reminded of this by a"},{"speaker":"Ryan Spence","startTime":316.64,"endTime":321.47,"body":"call a consultation call I had"},{"speaker":"Ryan Spence","startTime":321.47,"endTime":325.49,"body":"with a potential client"},{"speaker":"Ryan Spence","startTime":321.47,"endTime":325.49,"body":"recently. And this client was a"},{"speaker":"Ryan Spence","startTime":325.49,"endTime":330.38,"body":"lawyer in big law and wanted to"},{"speaker":"Ryan Spence","startTime":325.49,"endTime":330.38,"body":"be a writer. And slightly funny"},{"speaker":"Ryan Spence","startTime":330.38,"endTime":333.89,"body":"story, I find that when I work"},{"speaker":"Ryan Spence","startTime":330.38,"endTime":333.89,"body":"with, with lawyers, particularly"},{"speaker":"Ryan Spence","startTime":333.89,"endTime":337.37,"body":"lawyers in big law, generally"},{"speaker":"Ryan Spence","startTime":333.89,"endTime":337.37,"body":"when you start to sort of poke"},{"speaker":"Ryan Spence","startTime":337.37,"endTime":340.67,"body":"around and figure out what"},{"speaker":"Ryan Spence","startTime":337.37,"endTime":340.67,"body":"really excites them two things,"},{"speaker":"Ryan Spence","startTime":340.67,"endTime":343.85,"body":"there's two common themes. One"},{"speaker":"Ryan Spence","startTime":340.67,"endTime":343.85,"body":"is they either want to be a"},{"speaker":"Ryan Spence","startTime":343.85,"endTime":348.17,"body":"writer, or they either want to"},{"speaker":"Ryan Spence","startTime":343.85,"endTime":348.17,"body":"do something in the wellbeing"},{"speaker":"Ryan Spence","startTime":348.17,"endTime":351.32,"body":"space, the health and wellness"},{"speaker":"Ryan Spence","startTime":348.17,"endTime":351.32,"body":"space. I don't know why that is."},{"speaker":"Ryan Spence","startTime":351.56,"endTime":356.18,"body":"My theory is that as lawyers, we"},{"speaker":"Ryan Spence","startTime":351.56,"endTime":356.18,"body":"write a lot, but we don't write"},{"speaker":"Ryan Spence","startTime":356.6,"endTime":360.02,"body":"for pleasure, we don't get to"},{"speaker":"Ryan Spence","startTime":356.6,"endTime":360.02,"body":"write creatively. And so that"},{"speaker":"Ryan Spence","startTime":360.02,"endTime":362.78,"body":"just builds up this frustration"},{"speaker":"Ryan Spence","startTime":360.02,"endTime":362.78,"body":"in ourselves that we want to be"},{"speaker":"Ryan Spence","startTime":362.78,"endTime":364.97,"body":"able to write and express"},{"speaker":"Ryan Spence","startTime":362.78,"endTime":364.97,"body":"ourselves through that medium."},{"speaker":"Ryan Spence","startTime":365.66,"endTime":371.51,"body":"And the other is that the jobs"},{"speaker":"Ryan Spence","startTime":365.66,"endTime":371.51,"body":"again, all consuming, well being"},{"speaker":"Ryan Spence","startTime":371.51,"endTime":375.2,"body":"is sharp, that when we do get"},{"speaker":"Ryan Spence","startTime":371.51,"endTime":375.2,"body":"out, or we dream of getting out,"},{"speaker":"Ryan Spence","startTime":375.2,"endTime":378.41,"body":"we dream of getting ourselves"},{"speaker":"Ryan Spence","startTime":375.2,"endTime":378.41,"body":"into sort of really good shape"},{"speaker":"Ryan Spence","startTime":378.41,"endTime":380.96,"body":"mentally, physically,"},{"speaker":"Ryan Spence","startTime":378.41,"endTime":380.96,"body":"spiritually, and helping others"},{"speaker":"Ryan Spence","startTime":380.96,"endTime":384.47,"body":"do the same. That's my theory"},{"speaker":"Ryan Spence","startTime":380.96,"endTime":384.47,"body":"anyway, if you've got a"},{"speaker":"Ryan Spence","startTime":384.47,"endTime":387.35,"body":"different theory, either, I'd"},{"speaker":"Ryan Spence","startTime":384.47,"endTime":387.35,"body":"love to hear it, particularly if"},{"speaker":"Ryan Spence","startTime":387.59,"endTime":390.29,"body":"you're one of these people who"},{"speaker":"Ryan Spence","startTime":387.59,"endTime":390.29,"body":"wants to be a writer or"},{"speaker":"Ryan Spence","startTime":390.5,"endTime":395.18,"body":"something within the health and"},{"speaker":"Ryan Spence","startTime":390.5,"endTime":395.18,"body":"wellness space. 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We"},{"speaker":"Ryan Spence","startTime":467.6,"endTime":472.85,"body":"always make time to do the"},{"speaker":"Ryan Spence","startTime":472.85,"endTime":477.86,"body":"things that we want to do."},{"speaker":"Ryan Spence","startTime":472.85,"endTime":477.86,"body":"Always, you will always find"},{"speaker":"Ryan Spence","startTime":477.86,"endTime":482.39,"body":"that time to do something which"},{"speaker":"Ryan Spence","startTime":477.86,"endTime":482.39,"body":"you feel is really important."},{"speaker":"Ryan Spence","startTime":482.54,"endTime":485.33,"body":"Actually, I'm gonna roll that"},{"speaker":"Ryan Spence","startTime":482.54,"endTime":485.33,"body":"back, it isn't necessarily time"},{"speaker":"Ryan Spence","startTime":485.33,"endTime":487.49,"body":"to do the things that you want"},{"speaker":"Ryan Spence","startTime":485.33,"endTime":487.49,"body":"to do. But sometimes it's doing"},{"speaker":"Ryan Spence","startTime":487.49,"endTime":493.79,"body":"the things that you feel you"},{"speaker":"Ryan Spence","startTime":487.49,"endTime":493.79,"body":"need to do. And if you the thing"},{"speaker":"Ryan Spence","startTime":493.79,"endTime":497.54,"body":"is you need to manage your"},{"speaker":"Ryan Spence","startTime":493.79,"endTime":497.54,"body":"expectations. You need to match"},{"speaker":"Ryan Spence","startTime":497.54,"endTime":500.51,"body":"your expectations about the time"},{"speaker":"Ryan Spence","startTime":497.54,"endTime":500.51,"body":"that you have and the time that"},{"speaker":"Ryan Spence","startTime":500.51,"endTime":504.8,"body":"it will take to get certain"},{"speaker":"Ryan Spence","startTime":500.51,"endTime":504.8,"body":"things done. And I'm gonna share"},{"speaker":"Ryan Spence","startTime":504.8,"endTime":507.77,"body":"this with the sort of the"},{"speaker":"Ryan Spence","startTime":504.8,"endTime":507.77,"body":"analogy of, of new year's"},{"speaker":"Ryan Spence","startTime":507.77,"endTime":508.31,"body":"resolution."},{"speaker":"Ryan Spence","startTime":508.31,"endTime":515.24,"body":"So we all know, those people,"},{"speaker":"Ryan Spence","startTime":508.31,"endTime":515.24,"body":"were probably those people who"},{"speaker":"Ryan Spence","startTime":515.24,"endTime":518.15,"body":"make the new year's resolution"},{"speaker":"Ryan Spence","startTime":515.24,"endTime":518.15,"body":"to get fit, get in the best"},{"speaker":"Ryan Spence","startTime":518.15,"endTime":520.88,"body":"shape of their life, lose"},{"speaker":"Ryan Spence","startTime":518.15,"endTime":520.88,"body":"weight, put on weight, whatever"},{"speaker":"Ryan Spence","startTime":520.88,"endTime":524.99,"body":"it is. And the beginning of"},{"speaker":"Ryan Spence","startTime":520.88,"endTime":524.99,"body":"January, the first half of"},{"speaker":"Ryan Spence","startTime":524.99,"endTime":530.06,"body":"January is full of newbies at"},{"speaker":"Ryan Spence","startTime":524.99,"endTime":530.06,"body":"the gym. They're all they're"},{"speaker":"Ryan Spence","startTime":530.33,"endTime":533.24,"body":"walking around looking a bit"},{"speaker":"Ryan Spence","startTime":530.33,"endTime":533.24,"body":"lost. Some of them just go"},{"speaker":"Ryan Spence","startTime":533.24,"endTime":537.8,"body":"straight to their newest machine"},{"speaker":"Ryan Spence","startTime":533.24,"endTime":537.8,"body":"and start to hit it hard. And as"},{"speaker":"Ryan Spence","startTime":537.8,"endTime":541.61,"body":"a frequent gym goer, I used to"},{"speaker":"Ryan Spence","startTime":537.8,"endTime":541.61,"body":"hate that be like what are these"},{"speaker":"Ryan Spence","startTime":541.61,"endTime":545.66,"body":"people doing in my space? But"},{"speaker":"Ryan Spence","startTime":541.61,"endTime":545.66,"body":"the thing I also knew and that"},{"speaker":"Ryan Spence","startTime":545.66,"endTime":548.69,"body":"you would see is that a couple"},{"speaker":"Ryan Spence","startTime":545.66,"endTime":548.69,"body":"of weeks in I mean, if you're,"},{"speaker":"Ryan Spence","startTime":548.78,"endTime":553.94,"body":"if you're lucky, maybe towards"},{"speaker":"Ryan Spence","startTime":548.78,"endTime":553.94,"body":"the end of Jan, slow to the gym"},{"speaker":"Ryan Spence","startTime":553.94,"endTime":559.49,"body":"would start to get emptier. And"},{"speaker":"Ryan Spence","startTime":553.94,"endTime":559.49,"body":"the reason is that people would"},{"speaker":"Ryan Spence","startTime":559.49,"endTime":564.26,"body":"go with these intentions, this"},{"speaker":"Ryan Spence","startTime":559.49,"endTime":564.26,"body":"sort of focus of hitting it"},{"speaker":"Ryan Spence","startTime":564.26,"endTime":568.46,"body":"hard, going for an hour a day,"},{"speaker":"Ryan Spence","startTime":564.26,"endTime":568.46,"body":"either everyday week or five"},{"speaker":"Ryan Spence","startTime":568.46,"endTime":573.26,"body":"days, whenever that was the"},{"speaker":"Ryan Spence","startTime":568.46,"endTime":573.26,"body":"benchmark. They wanted to hit"},{"speaker":"Ryan Spence","startTime":573.35,"endTime":578.96,"body":"the gym with that intensity,"},{"speaker":"Ryan Spence","startTime":573.35,"endTime":578.96,"body":"because they had this dream of"},{"speaker":"Ryan Spence","startTime":579.11,"endTime":582.65,"body":"the perfect body or the the"},{"speaker":"Ryan Spence","startTime":579.11,"endTime":582.65,"body":"shape that they wanted to be in."},{"speaker":"Ryan Spence","startTime":582.89,"endTime":587.87,"body":"And that's what was driving"},{"speaker":"Ryan Spence","startTime":582.89,"endTime":587.87,"body":"them. And that's great. But what"},{"speaker":"Ryan Spence","startTime":587.87,"endTime":591.89,"body":"happens is that sometimes you"},{"speaker":"Ryan Spence","startTime":587.87,"endTime":591.89,"body":"miss a day, maybe you have to"},{"speaker":"Ryan Spence","startTime":591.89,"endTime":595.55,"body":"work late, maybe you had a bad"},{"speaker":"Ryan Spence","startTime":591.89,"endTime":595.55,"body":"night's sleep, or maybe you just"},{"speaker":"Ryan Spence","startTime":595.58,"endTime":599.72,"body":"hung over whatever it is, and"},{"speaker":"Ryan Spence","startTime":595.58,"endTime":599.72,"body":"you think I really can't face it"},{"speaker":"Ryan Spence","startTime":599.72,"endTime":601.55,"body":"today. Okay, tomorrow."},{"speaker":"Ryan Spence","startTime":601.0,"endTime":606.16,"body":"But then you don't go tomorrow,"},{"speaker":"Ryan Spence","startTime":601.0,"endTime":606.16,"body":"you've missed two days. And that"},{"speaker":"Ryan Spence","startTime":606.19,"endTime":610.84,"body":"momentum has stalled. And then"},{"speaker":"Ryan Spence","startTime":606.19,"endTime":610.84,"body":"you start to say to yourself,"},{"speaker":"Ryan Spence","startTime":610.87,"endTime":613.69,"body":"Oh, I've missed two days, I'm"},{"speaker":"Ryan Spence","startTime":610.87,"endTime":613.69,"body":"really bad at this, I can't do"},{"speaker":"Ryan Spence","startTime":613.69,"endTime":616.99,"body":"this, maybe I'll go next week."},{"speaker":"Ryan Spence","startTime":613.69,"endTime":616.99,"body":"But then next week never comes."},{"speaker":"Ryan Spence","startTime":616.99,"endTime":619.87,"body":"And before you know it, you're"},{"speaker":"Ryan Spence","startTime":616.99,"endTime":619.87,"body":"into February, and you're left"},{"speaker":"Ryan Spence","startTime":619.87,"endTime":622.87,"body":"with an expensive gym membership"},{"speaker":"Ryan Spence","startTime":619.87,"endTime":622.87,"body":"that you're paying for, because"},{"speaker":"Ryan Spence","startTime":622.87,"endTime":626.2,"body":"they've locked you in for a"},{"speaker":"Ryan Spence","startTime":622.87,"endTime":626.2,"body":"year. And you're no fitter than"},{"speaker":"Ryan Spence","startTime":626.2,"endTime":629.62,"body":"you were when you started in"},{"speaker":"Ryan Spence","startTime":626.2,"endTime":629.62,"body":"January, because you haven't put"},{"speaker":"Ryan Spence","startTime":629.62,"endTime":635.2,"body":"in the sufficient amount of"},{"speaker":"Ryan Spence","startTime":629.62,"endTime":635.2,"body":"work. Now, if you're feeling a"},{"speaker":"Ryan Spence","startTime":635.2,"endTime":638.2,"body":"little bit attacked, right now,"},{"speaker":"Ryan Spence","startTime":635.2,"endTime":638.2,"body":"if this sounds like all too"},{"speaker":"Ryan Spence","startTime":638.2,"endTime":642.58,"body":"familiar story for you. Yeah,"},{"speaker":"Ryan Spence","startTime":638.2,"endTime":642.58,"body":"sorry, not sorry. It is what it"},{"speaker":"Ryan Spence","startTime":642.58,"endTime":645.73,"body":"is. But look, there's a reason"},{"speaker":"Ryan Spence","startTime":642.58,"endTime":645.73,"body":"why this happens. And the reason"},{"speaker":"Ryan Spence","startTime":645.73,"endTime":649.69,"body":"this happens is that the focus"},{"speaker":"Ryan Spence","startTime":645.73,"endTime":649.69,"body":"isn't on the goal, the focus"},{"speaker":"Ryan Spence","startTime":649.69,"endTime":653.8,"body":"isn't on getting to a particular"},{"speaker":"Ryan Spence","startTime":649.69,"endTime":653.8,"body":"place, in a reasonable period of"},{"speaker":"Ryan Spence","startTime":653.8,"endTime":657.04,"body":"time, the focus is on intensity,"},{"speaker":"Ryan Spence","startTime":653.8,"endTime":657.04,"body":"because you want to do"},{"speaker":"Ryan Spence","startTime":657.04,"endTime":661.66,"body":"everything. Now it has to be"},{"speaker":"Ryan Spence","startTime":657.04,"endTime":661.66,"body":"now. And you're hitting the gym"},{"speaker":"Ryan Spence","startTime":661.66,"endTime":666.16,"body":"hard every day. Because you've"},{"speaker":"Ryan Spence","startTime":661.66,"endTime":666.16,"body":"had this all or nothing"},{"speaker":"Ryan Spence","startTime":666.31,"endTime":670.57,"body":"approach, you have to do"},{"speaker":"Ryan Spence","startTime":666.31,"endTime":670.57,"body":"everything. Well, you have to do"},{"speaker":"Ryan Spence","startTime":670.66,"endTime":675.22,"body":"nothing. But the thing about an"},{"speaker":"Ryan Spence","startTime":670.66,"endTime":675.22,"body":"all or nothing approach is that"},{"speaker":"Ryan Spence","startTime":675.22,"endTime":680.2,"body":"essentially, over time, it ends"},{"speaker":"Ryan Spence","startTime":675.22,"endTime":680.2,"body":"up with you doing nothing."},{"speaker":"Ryan Spence","startTime":681.43,"endTime":685.12,"body":"Because maintaining that same"},{"speaker":"Ryan Spence","startTime":681.43,"endTime":685.12,"body":"level of intensity day in day"},{"speaker":"Ryan Spence","startTime":685.12,"endTime":690.61,"body":"out over a long period. It isn't"},{"speaker":"Ryan Spence","startTime":685.12,"endTime":690.61,"body":"possible. It's just not, you"},{"speaker":"Ryan Spence","startTime":690.61,"endTime":695.26,"body":"can't hit it hard. Every single"},{"speaker":"Ryan Spence","startTime":690.61,"endTime":695.26,"body":"day, your body will break down,"},{"speaker":"Ryan Spence","startTime":695.26,"endTime":698.56,"body":"you'll get injured, mentally,"},{"speaker":"Ryan Spence","startTime":695.26,"endTime":698.56,"body":"you'll get fatigued, I mean, you"},{"speaker":"Ryan Spence","startTime":698.56,"endTime":702.25,"body":"will know it in the job that you"},{"speaker":"Ryan Spence","startTime":698.56,"endTime":702.25,"body":"do when you're doing all nighter"},{"speaker":"Ryan Spence","startTime":702.25,"endTime":706.24,"body":"after all nighter. It's this"},{"speaker":"Ryan Spence","startTime":702.25,"endTime":706.24,"body":"time, when you're just not"},{"speaker":"Ryan Spence","startTime":706.24,"endTime":709.78,"body":"thinking straight, you're just"},{"speaker":"Ryan Spence","startTime":706.24,"endTime":709.78,"body":"not performing to the best of"},{"speaker":"Ryan Spence","startTime":709.78,"endTime":713.44,"body":"your ability. Because it's not"},{"speaker":"Ryan Spence","startTime":709.78,"endTime":713.44,"body":"possible. It's unsustainable."},{"speaker":"Ryan Spence","startTime":714.34,"endTime":719.23,"body":"And that's the same thing here."},{"speaker":"Ryan Spence","startTime":714.34,"endTime":719.23,"body":"So by focusing on intensity, you"},{"speaker":"Ryan Spence","startTime":719.23,"endTime":723.07,"body":"actually don't get to where it"},{"speaker":"Ryan Spence","startTime":719.23,"endTime":723.07,"body":"is that you want to get to. You"},{"speaker":"Ryan Spence","startTime":723.07,"endTime":730.27,"body":"don't achieve the thing that you"},{"speaker":"Ryan Spence","startTime":723.07,"endTime":730.27,"body":"want to achieve. So you're"},{"speaker":"Ryan Spence","startTime":730.27,"endTime":734.35,"body":"probably thinking, well, what's"},{"speaker":"Ryan Spence","startTime":730.27,"endTime":734.35,"body":"the answer here? How do I, how"},{"speaker":"Ryan Spence","startTime":734.35,"endTime":740.14,"body":"do I change that? How do I carve"},{"speaker":"Ryan Spence","startTime":734.35,"endTime":740.14,"body":"out the time? How do I step back"},{"speaker":"Ryan Spence","startTime":740.17,"endTime":746.08,"body":"from intensity? What is the"},{"speaker":"Ryan Spence","startTime":740.17,"endTime":746.08,"body":"answer? Tell me, Ryan? Well, I'm"},{"speaker":"Ryan Spence","startTime":746.08,"endTime":749.08,"body":"going to tell you, I'm going to"},{"speaker":"Ryan Spence","startTime":746.08,"endTime":749.08,"body":"tell you, I'm going to tell you,"},{"speaker":"Ryan Spence","startTime":749.62,"endTime":750.67,"body":"right after this,"},{"speaker":"Ryan Spence","startTime":750.73,"endTime":754.81,"body":"Hey, I'm interrupting myself, to"},{"speaker":"Ryan Spence","startTime":750.73,"endTime":754.81,"body":"give you this short message."},{"speaker":"Ryan Spence","startTime":755.47,"endTime":758.47,"body":"Now, if you're listening to this"},{"speaker":"Ryan Spence","startTime":755.47,"endTime":758.47,"body":"pod, you're likely looking to"},{"speaker":"Ryan Spence","startTime":758.47,"endTime":762.76,"body":"change your life. Here's the"},{"speaker":"Ryan Spence","startTime":758.47,"endTime":762.76,"body":"thing. Transformation doesn't"},{"speaker":"Ryan Spence","startTime":762.76,"endTime":766.42,"body":"happen by doing what you've"},{"speaker":"Ryan Spence","startTime":762.76,"endTime":766.42,"body":"always done. It happens when you"},{"speaker":"Ryan Spence","startTime":766.42,"endTime":770.26,"body":"change your thoughts about"},{"speaker":"Ryan Spence","startTime":766.42,"endTime":770.26,"body":"what's possible for you. My"},{"speaker":"Ryan Spence","startTime":770.26,"endTime":774.25,"body":"book, The Triple C Method helps"},{"speaker":"Ryan Spence","startTime":770.26,"endTime":774.25,"body":"you do that by giving you the"},{"speaker":"Ryan Spence","startTime":774.25,"endTime":778.12,"body":"tools and strategies to stop"},{"speaker":"Ryan Spence","startTime":774.25,"endTime":778.12,"body":"living a life of lethargy, and"},{"speaker":"Ryan Spence","startTime":778.12,"endTime":783.52,"body":"start living life lit. Described"},{"speaker":"Ryan Spence","startTime":778.12,"endTime":783.52,"body":"as a transformational toolkit."},{"speaker":"Ryan Spence","startTime":783.7,"endTime":787.39,"body":"And the book I wish I'd had when"},{"speaker":"Ryan Spence","startTime":783.7,"endTime":787.39,"body":"I decided to leave corporate."},{"speaker":"Ryan Spence","startTime":787.78,"endTime":792.22,"body":"The Triple C Method will change"},{"speaker":"Ryan Spence","startTime":787.78,"endTime":792.22,"body":"how you see yourself and how you"},{"speaker":"Ryan Spence","startTime":792.22,"endTime":797.89,"body":"live your life. Available now as"},{"speaker":"Ryan Spence","startTime":792.22,"endTime":797.89,"body":"paperback ebook and audio book,"},{"speaker":"Ryan Spence","startTime":798.04,"endTime":803.92,"body":"read by yours truly head to"},{"speaker":"Ryan Spence","startTime":798.04,"endTime":803.92,"body":"iamryanspence.com/book, or over"},{"speaker":"Ryan Spence","startTime":803.95,"endTime":807.79,"body":"to your favourite bookseller to"},{"speaker":"Ryan Spence","startTime":803.95,"endTime":807.79,"body":"grab your copy today. So you can"},{"speaker":"Ryan Spence","startTime":807.79,"endTime":811.45,"body":"stop living a life of lethargy"},{"speaker":"Ryan Spence","startTime":807.79,"endTime":811.45,"body":"and start living life."},{"speaker":"Ryan Spence","startTime":816.46,"endTime":820.84,"body":"Okay, I'm gonna stop, stop"},{"speaker":"Ryan Spence","startTime":816.46,"endTime":820.84,"body":"attacking you about the gym now."},{"speaker":"Ryan Spence","startTime":821.08,"endTime":825.31,"body":"And go back to the story of the"},{"speaker":"Ryan Spence","startTime":821.08,"endTime":825.31,"body":"of the lawyer who wants to be a"},{"speaker":"Ryan Spence","startTime":825.34,"endTime":831.28,"body":"writer and how that played out."},{"speaker":"Ryan Spence","startTime":825.34,"endTime":831.28,"body":"So what we did is when she told"},{"speaker":"Ryan Spence","startTime":831.28,"endTime":835.9,"body":"herself that story is we"},{"speaker":"Ryan Spence","startTime":831.28,"endTime":835.9,"body":"explored the story. We explored"},{"speaker":"Ryan Spence","startTime":835.9,"endTime":841.72,"body":"whether their lack of time story"},{"speaker":"Ryan Spence","startTime":835.9,"endTime":841.72,"body":"excuse, whether that was really"},{"speaker":"Ryan Spence","startTime":841.75,"endTime":849.94,"body":"true. And what happened was that"},{"speaker":"Ryan Spence","startTime":841.75,"endTime":849.94,"body":"as I asked the questions, as we"},{"speaker":"Ryan Spence","startTime":849.94,"endTime":854.77,"body":"worked through the process, and"},{"speaker":"Ryan Spence","startTime":849.94,"endTime":854.77,"body":"as we continued to explore, what"},{"speaker":"Ryan Spence","startTime":854.77,"endTime":857.74,"body":"became apparent was that there"},{"speaker":"Ryan Spence","startTime":854.77,"endTime":857.74,"body":"was time in the morning that she"},{"speaker":"Ryan Spence","startTime":857.74,"endTime":860.74,"body":"had before she started work, and"},{"speaker":"Ryan Spence","startTime":857.74,"endTime":860.74,"body":"when everyone else was out of"},{"speaker":"Ryan Spence","startTime":860.74,"endTime":864.31,"body":"the house, time that she used to"},{"speaker":"Ryan Spence","startTime":860.74,"endTime":864.31,"body":"enjoy her morning coffee, which"},{"speaker":"Ryan Spence","startTime":864.64,"endTime":866.92,"body":"I love. I mean, that's just"},{"speaker":"Ryan Spence","startTime":864.64,"endTime":866.92,"body":"bliss. For me having that time"},{"speaker":"Ryan Spence","startTime":866.92,"endTime":871.42,"body":"to just sit quietly alone enjoy"},{"speaker":"Ryan Spence","startTime":866.92,"endTime":871.42,"body":"your coffee is it's one of the"},{"speaker":"Ryan Spence","startTime":871.42,"endTime":874.0,"body":"most lit moments of my day, or"},{"speaker":"Ryan Spence","startTime":871.42,"endTime":874.0,"body":"day isn't it happens it"},{"speaker":"Ryan Spence","startTime":874.0,"endTime":875.05,"body":"definitely doesn't happen every"},{"speaker":"Ryan Spence","startTime":874.0,"endTime":875.05,"body":"day."},{"speaker":"Ryan Spence","startTime":876.44,"endTime":879.92,"body":"But also within that time, there"},{"speaker":"Ryan Spence","startTime":876.44,"endTime":879.92,"body":"was much time that was spent"},{"speaker":"Ryan Spence","startTime":879.95,"endTime":884.54,"body":"scrolling on social media. And"},{"speaker":"Ryan Spence","startTime":879.95,"endTime":884.54,"body":"there's nothing wrong with"},{"speaker":"Ryan Spence","startTime":884.57,"endTime":886.76,"body":"scrolling social media. I'm not"},{"speaker":"Ryan Spence","startTime":884.57,"endTime":886.76,"body":"one of those coaches that's"},{"speaker":"Ryan Spence","startTime":886.76,"endTime":890.33,"body":"gonna say you don't scroll on"},{"speaker":"Ryan Spence","startTime":886.76,"endTime":890.33,"body":"social media. It's bad because"},{"speaker":"Ryan Spence","startTime":890.33,"endTime":895.16,"body":"everything has its place and has"},{"speaker":"Ryan Spence","startTime":890.33,"endTime":895.16,"body":"its benefit. But the thing is,"},{"speaker":"Ryan Spence","startTime":895.43,"endTime":898.4,"body":"what we realised is that what"},{"speaker":"Ryan Spence","startTime":895.43,"endTime":898.4,"body":"was actually going to be more"},{"speaker":"Ryan Spence","startTime":898.4,"endTime":901.4,"body":"beneficial to her than scrolling"},{"speaker":"Ryan Spence","startTime":898.4,"endTime":901.4,"body":"on social media was doing"},{"speaker":"Ryan Spence","startTime":901.4,"endTime":905.33,"body":"something towards her dream of"},{"speaker":"Ryan Spence","startTime":901.4,"endTime":905.33,"body":"being a writer. Because she"},{"speaker":"Ryan Spence","startTime":905.33,"endTime":910.37,"body":"enjoyed that. So it wasn't like"},{"speaker":"Ryan Spence","startTime":905.33,"endTime":910.37,"body":"I was saying, don't have fun and"},{"speaker":"Ryan Spence","startTime":910.37,"endTime":913.46,"body":"do something that's a real slog"},{"speaker":"Ryan Spence","startTime":910.37,"endTime":913.46,"body":"be productive, you know, I mean,"},{"speaker":"Ryan Spence","startTime":913.46,"endTime":917.54,"body":"be your best self and all of"},{"speaker":"Ryan Spence","startTime":913.46,"endTime":917.54,"body":"that. It was a realisation that"},{"speaker":"Ryan Spence","startTime":917.54,"endTime":921.29,"body":"she came to herself that"},{"speaker":"Ryan Spence","startTime":917.54,"endTime":921.29,"body":"actually, she really wanted to"},{"speaker":"Ryan Spence","startTime":921.29,"endTime":925.85,"body":"explore being a writer, that was"},{"speaker":"Ryan Spence","startTime":921.29,"endTime":925.85,"body":"something that excited her that"},{"speaker":"Ryan Spence","startTime":925.88,"endTime":931.13,"body":"was, was going to light her up"},{"speaker":"Ryan Spence","startTime":925.88,"endTime":931.13,"body":"more than a mislead scrolling on"},{"speaker":"Ryan Spence","startTime":931.13,"endTime":934.1,"body":"social media waiting for the"},{"speaker":"Ryan Spence","startTime":931.13,"endTime":934.1,"body":"clock to get to a time when she"},{"speaker":"Ryan Spence","startTime":934.1,"endTime":937.91,"body":"needed to log on and go through"},{"speaker":"Ryan Spence","startTime":934.1,"endTime":937.91,"body":"the day's slog of being a big"},{"speaker":"Ryan Spence","startTime":937.91,"endTime":944.6,"body":"law lawyer. And so one that once"},{"speaker":"Ryan Spence","startTime":937.91,"endTime":944.6,"body":"that became apparent, we then"},{"speaker":"Ryan Spence","startTime":944.6,"endTime":949.73,"body":"started to explore what time"},{"speaker":"Ryan Spence","startTime":944.6,"endTime":949.73,"body":"that she would have. And it's"},{"speaker":"Ryan Spence","startTime":949.73,"endTime":952.37,"body":"interesting when I do this with"},{"speaker":"Ryan Spence","startTime":949.73,"endTime":952.37,"body":"people, because, again, it comes"},{"speaker":"Ryan Spence","startTime":952.37,"endTime":955.13,"body":"back to this concept of"},{"speaker":"Ryan Spence","startTime":952.37,"endTime":955.13,"body":"intensity, people are like,"},{"speaker":"Ryan Spence","startTime":955.16,"endTime":957.83,"body":"yeah, they get really excited,"},{"speaker":"Ryan Spence","startTime":955.16,"endTime":957.83,"body":"and they want to go hard. So"},{"speaker":"Ryan Spence","startTime":957.83,"endTime":960.92,"body":"they start to say, well, I can"},{"speaker":"Ryan Spence","startTime":957.83,"endTime":960.92,"body":"commit, all of this time, I can"},{"speaker":"Ryan Spence","startTime":960.92,"endTime":964.28,"body":"commit an hour a day or two"},{"speaker":"Ryan Spence","startTime":960.92,"endTime":964.28,"body":"hours a day, or whatever it is."},{"speaker":"Ryan Spence","startTime":965.48,"endTime":970.76,"body":"And I have to slowly try to"},{"speaker":"Ryan Spence","startTime":965.48,"endTime":970.76,"body":"temper that expectation, because"},{"speaker":"Ryan Spence","startTime":970.79,"endTime":974.84,"body":"again, going back to the gym"},{"speaker":"Ryan Spence","startTime":970.79,"endTime":974.84,"body":"goers, all that will happen is"},{"speaker":"Ryan Spence","startTime":975.17,"endTime":980.33,"body":"you'll commit to an hour a day"},{"speaker":"Ryan Spence","startTime":975.17,"endTime":980.33,"body":"or two hours a day of, in this"},{"speaker":"Ryan Spence","startTime":980.33,"endTime":985.34,"body":"instance, writing or reading or"},{"speaker":"Ryan Spence","startTime":980.33,"endTime":985.34,"body":"taking other steps towards being"},{"speaker":"Ryan Spence","startTime":985.34,"endTime":988.55,"body":"a writer. But then you'll miss a"},{"speaker":"Ryan Spence","startTime":985.34,"endTime":988.55,"body":"day or you missed two days, or"},{"speaker":"Ryan Spence","startTime":988.55,"endTime":990.56,"body":"you won't have an hour that day,"},{"speaker":"Ryan Spence","startTime":988.55,"endTime":990.56,"body":"you won't have two hours that"},{"speaker":"Ryan Spence","startTime":990.56,"endTime":994.04,"body":"day. And before you know it,"},{"speaker":"Ryan Spence","startTime":990.56,"endTime":994.04,"body":"you've fallen off the waggon."},{"speaker":"Ryan Spence","startTime":994.28,"endTime":1000.28,"body":"And you haven't really made much"},{"speaker":"Ryan Spence","startTime":994.28,"endTime":1000.28,"body":"progress. It's far better to"},{"speaker":"Ryan Spence","startTime":1000.37,"endTime":1003.88,"body":"commit a small amount of time to"},{"speaker":"Ryan Spence","startTime":1000.37,"endTime":1003.88,"body":"commit to a time that you know"},{"speaker":"Ryan Spence","startTime":1003.88,"endTime":1008.17,"body":"that you can give on a regular"},{"speaker":"Ryan Spence","startTime":1003.88,"endTime":1008.17,"body":"basis. And then if you're in the"},{"speaker":"Ryan Spence","startTime":1008.17,"endTime":1010.84,"body":"zone, or if there's more time"},{"speaker":"Ryan Spence","startTime":1008.17,"endTime":1010.84,"body":"available at that time, then"},{"speaker":"Ryan Spence","startTime":1010.84,"endTime":1016.57,"body":"just increase the time. So, for"},{"speaker":"Ryan Spence","startTime":1010.84,"endTime":1016.57,"body":"example, with me, my non"},{"speaker":"Ryan Spence","startTime":1016.57,"endTime":1020.5,"body":"negotiable is to meditate every"},{"speaker":"Ryan Spence","startTime":1016.57,"endTime":1020.5,"body":"day. I'd love to sit and do a"},{"speaker":"Ryan Spence","startTime":1020.5,"endTime":1024.22,"body":"20,30 minute meditation every"},{"speaker":"Ryan Spence","startTime":1020.5,"endTime":1024.22,"body":"day. But it's just not feasible"},{"speaker":"Ryan Spence","startTime":1024.22,"endTime":1027.7,"body":"with a busy life with kids and"},{"speaker":"Ryan Spence","startTime":1024.22,"endTime":1027.7,"body":"the business and just life"},{"speaker":"Ryan Spence","startTime":1027.7,"endTime":1033.61,"body":"generally. So I commit to 10"},{"speaker":"Ryan Spence","startTime":1027.7,"endTime":1033.61,"body":"minutes a day. And I know that"},{"speaker":"Ryan Spence","startTime":1033.64,"endTime":1038.35,"body":"10 minutes a day is something"},{"speaker":"Ryan Spence","startTime":1033.64,"endTime":1038.35,"body":"that is doable. And something"},{"speaker":"Ryan Spence","startTime":1038.35,"endTime":1043.66,"body":"which I can continue to do each"},{"speaker":"Ryan Spence","startTime":1038.35,"endTime":1043.66,"body":"day. It doesn't feel like a big"},{"speaker":"Ryan Spence","startTime":1043.66,"endTime":1048.4,"body":"burden. It's not a huge chunk of"},{"speaker":"Ryan Spence","startTime":1043.66,"endTime":1048.4,"body":"time. But it means I'm going to"},{"speaker":"Ryan Spence","startTime":1048.4,"endTime":1051.88,"body":"get that meditation and it's the"},{"speaker":"Ryan Spence","startTime":1048.4,"endTime":1051.88,"body":"very first thing I do when I get"},{"speaker":"Ryan Spence","startTime":1051.88,"endTime":1054.7,"body":"up in the morning is commit 10"},{"speaker":"Ryan Spence","startTime":1051.88,"endTime":1054.7,"body":"minutes to just sit and"},{"speaker":"Ryan Spence","startTime":1054.7,"endTime":1059.23,"body":"stillness and meditate. And some"},{"speaker":"Ryan Spence","startTime":1054.7,"endTime":1059.23,"body":"days, I might have longer, so"},{"speaker":"Ryan Spence","startTime":1059.23,"endTime":1063.04,"body":"I'll go for longer, I'll go 15"},{"speaker":"Ryan Spence","startTime":1059.23,"endTime":1063.04,"body":"minutes or 20 minutes. But most"},{"speaker":"Ryan Spence","startTime":1063.04,"endTime":1069.79,"body":"days, it's 10. But over the"},{"speaker":"Ryan Spence","startTime":1063.04,"endTime":1069.79,"body":"course of time, those 10 minutes"},{"speaker":"Ryan Spence","startTime":1070.06,"endTime":1075.07,"body":"are going to give me far more"},{"speaker":"Ryan Spence","startTime":1070.06,"endTime":1075.07,"body":"benefit than sitting for 30"},{"speaker":"Ryan Spence","startTime":1075.07,"endTime":1078.37,"body":"minutes, twice a week, they're"},{"speaker":"Ryan Spence","startTime":1075.07,"endTime":1078.37,"body":"not doing it for a few days, and"},{"speaker":"Ryan Spence","startTime":1078.37,"endTime":1080.44,"body":"then going back the next week,"},{"speaker":"Ryan Spence","startTime":1078.37,"endTime":1080.44,"body":"and then not doing it for a few"},{"speaker":"Ryan Spence","startTime":1080.44,"endTime":1084.7,"body":"days. Because it's the"},{"speaker":"Ryan Spence","startTime":1080.44,"endTime":1084.7,"body":"cumulative effect. Over time."},{"speaker":"Ryan Spence","startTime":1085.24,"endTime":1089.44,"body":"That's going to work. So in this"},{"speaker":"Ryan Spence","startTime":1085.24,"endTime":1089.44,"body":"instance, going back to the"},{"speaker":"Ryan Spence","startTime":1089.47,"endTime":1094.72,"body":"lawyer who wanted to be a writer"},{"speaker":"Ryan Spence","startTime":1089.47,"endTime":1094.72,"body":"15 minutes was where we ended up"},{"speaker":"Ryan Spence","startTime":1094.99,"endTime":1099.73,"body":"committing 15 minutes a day to"},{"speaker":"Ryan Spence","startTime":1094.99,"endTime":1099.73,"body":"being a writer. And that 15"},{"speaker":"Ryan Spence","startTime":1099.73,"endTime":1103.06,"body":"minutes can be spent doing"},{"speaker":"Ryan Spence","startTime":1099.73,"endTime":1103.06,"body":"anything towards being a writer,"},{"speaker":"Ryan Spence","startTime":1103.15,"endTime":1107.11,"body":"it can be spent reading, it can"},{"speaker":"Ryan Spence","startTime":1103.15,"endTime":1107.11,"body":"be spent writing, it can be"},{"speaker":"Ryan Spence","startTime":1107.11,"endTime":1110.56,"body":"spent researching writing"},{"speaker":"Ryan Spence","startTime":1107.11,"endTime":1110.56,"body":"courses, it can be spent doing"},{"speaker":"Ryan Spence","startTime":1110.56,"endTime":1114.37,"body":"anything. But what it meant was"},{"speaker":"Ryan Spence","startTime":1110.56,"endTime":1114.37,"body":"that there was this protected"},{"speaker":"Ryan Spence","startTime":1114.37,"endTime":1120.31,"body":"time, when within that time, all"},{"speaker":"Ryan Spence","startTime":1114.37,"endTime":1120.31,"body":"that time was being spent doing"},{"speaker":"Ryan Spence","startTime":1120.37,"endTime":1125.68,"body":"was on being the thing that she"},{"speaker":"Ryan Spence","startTime":1120.37,"endTime":1125.68,"body":"wanted to be becoming the thing"},{"speaker":"Ryan Spence","startTime":1125.68,"endTime":1133.12,"body":"that she wanted to become. And"},{"speaker":"Ryan Spence","startTime":1125.68,"endTime":1133.12,"body":"that became so much easier, so"},{"speaker":"Ryan Spence","startTime":1133.12,"endTime":1138.16,"body":"much more manageable. And within"},{"speaker":"Ryan Spence","startTime":1133.12,"endTime":1138.16,"body":"an hour we'd gone from there not"},{"speaker":"Ryan Spence","startTime":1138.16,"endTime":1141.88,"body":"being enough time and this"},{"speaker":"Ryan Spence","startTime":1138.16,"endTime":1141.88,"body":"feeling of overwhelm to wow, I"},{"speaker":"Ryan Spence","startTime":1141.88,"endTime":1146.56,"body":"can really see a path through, I"},{"speaker":"Ryan Spence","startTime":1141.88,"endTime":1146.56,"body":"can really see how I can commit"},{"speaker":"Ryan Spence","startTime":1146.95,"endTime":1148.27,"body":"to 15 minutes a day."},{"speaker":"Ryan Spence","startTime":1149.71,"endTime":1152.32,"body":"And this is something I've done"},{"speaker":"Ryan Spence","startTime":1149.71,"endTime":1152.32,"body":"with clients in whole or a whole"},{"speaker":"Ryan Spence","startTime":1152.32,"endTime":1156.13,"body":"host of different ways. Clients"},{"speaker":"Ryan Spence","startTime":1152.32,"endTime":1156.13,"body":"who feel that they want to get"},{"speaker":"Ryan Spence","startTime":1156.13,"endTime":1159.43,"body":"back into a consistent workout,"},{"speaker":"Ryan Spence","startTime":1156.13,"endTime":1159.43,"body":"clients who feel that they want"},{"speaker":"Ryan Spence","startTime":1159.43,"endTime":1163.06,"body":"to train to do something new, or"},{"speaker":"Ryan Spence","startTime":1159.43,"endTime":1163.06,"body":"feeling that they don't have the"},{"speaker":"Ryan Spence","startTime":1163.06,"endTime":1170.05,"body":"time. It's removing the focus on"},{"speaker":"Ryan Spence","startTime":1163.06,"endTime":1170.05,"body":"the intensity and reframing it"},{"speaker":"Ryan Spence","startTime":1170.08,"endTime":1175.57,"body":"or redirecting it towards the"},{"speaker":"Ryan Spence","startTime":1170.08,"endTime":1175.57,"body":"consistency. Because my view and"},{"speaker":"Ryan Spence","startTime":1175.81,"endTime":1177.94,"body":"I'm sure it's scientifically"},{"speaker":"Ryan Spence","startTime":1175.81,"endTime":1177.94,"body":"proven as well it's not just my"},{"speaker":"Ryan Spence","startTime":1177.94,"endTime":1181.63,"body":"view, better to commit 15"},{"speaker":"Ryan Spence","startTime":1177.94,"endTime":1181.63,"body":"minutes a day, five days a week"},{"speaker":"Ryan Spence","startTime":1181.72,"endTime":1186.34,"body":"to doing something to becoming a"},{"speaker":"Ryan Spence","startTime":1181.72,"endTime":1186.34,"body":"writer or being a writer than it"},{"speaker":"Ryan Spence","startTime":1186.34,"endTime":1189.19,"body":"is to say I want to be a writer."},{"speaker":"Ryan Spence","startTime":1186.34,"endTime":1189.19,"body":"Think about it for six months,"},{"speaker":"Ryan Spence","startTime":1189.4,"endTime":1193.45,"body":"spend an hour a day for a week,"},{"speaker":"Ryan Spence","startTime":1189.4,"endTime":1193.45,"body":"then don't do anything for"},{"speaker":"Ryan Spence","startTime":1193.48,"endTime":1196.81,"body":"another month. You know, think"},{"speaker":"Ryan Spence","startTime":1193.48,"endTime":1196.81,"body":"about think how much further"},{"speaker":"Ryan Spence","startTime":1196.81,"endTime":1199.12,"body":"you'd have gone if you'd spent"},{"speaker":"Ryan Spence","startTime":1196.81,"endTime":1199.12,"body":"those six months but 15 minutes"},{"speaker":"Ryan Spence","startTime":1199.12,"endTime":1202.51,"body":"a day for those six months. And"},{"speaker":"Ryan Spence","startTime":1199.12,"endTime":1202.51,"body":"then if you'd spent an hour for"},{"speaker":"Ryan Spence","startTime":1202.51,"endTime":1205.27,"body":"a few days over the course of"},{"speaker":"Ryan Spence","startTime":1202.51,"endTime":1205.27,"body":"six months, so much more"},{"speaker":"Ryan Spence","startTime":1205.27,"endTime":1207.22,"body":"further, how many more words"},{"speaker":"Ryan Spence","startTime":1205.27,"endTime":1207.22,"body":"would you have written."},{"speaker":"Ryan Spence","startTime":1207.0,"endTime":1211.152,"body":"So similar way to how I wrote my"},{"speaker":"Ryan Spence","startTime":1207.0,"endTime":1211.152,"body":"book, I just committed to that I"},{"speaker":"Ryan Spence","startTime":1211.216,"endTime":1215.112,"body":"could write Monday to Friday,"},{"speaker":"Ryan Spence","startTime":1211.216,"endTime":1215.112,"body":"before the kids got up, I could"},{"speaker":"sit down from 5:30 to 6","startTime":1215.176,"endTime":1219.073,"body":"30. And"},{"speaker":"sit down from 5:30 to 6","startTime":1215.176,"endTime":1219.073,"body":"that would be the time that I"},{"speaker":"sit down from 5:30 to 6","startTime":1219.137,"endTime":1222.97,"body":"would write. And somedays I"},{"speaker":"sit down from 5:30 to 6","startTime":1219.137,"endTime":1222.97,"body":"would write a shit ton of words,"},{"speaker":"sit down from 5:30 to 6","startTime":1223.034,"endTime":1226.803,"body":"somedays, I would not have"},{"speaker":"sit down from 5:30 to 6","startTime":1223.034,"endTime":1226.803,"body":"anything of sense come out of my"},{"speaker":"sit down from 5:30 to 6","startTime":1226.867,"endTime":1230.253,"body":"mind. But that was it, I"},{"speaker":"sit down from 5:30 to 6","startTime":1226.867,"endTime":1230.253,"body":"committed to writing in that"},{"speaker":"sit down from 5:30 to 6","startTime":1230.316,"endTime":1234.085,"body":"time. That's how the book got"},{"speaker":"sit down from 5:30 to 6","startTime":1230.316,"endTime":1234.085,"body":"done in the time it got done."},{"speaker":"sit down from 5:30 to 6","startTime":1234.149,"endTime":1238.046,"body":"People say, Oh, you wrote that"},{"speaker":"sit down from 5:30 to 6","startTime":1234.149,"endTime":1238.046,"body":"book, so quickly. But that was"},{"speaker":"sit down from 5:30 to 6","startTime":1238.11,"endTime":1241.879,"body":"why because I committed the"},{"speaker":"sit down from 5:30 to 6","startTime":1238.11,"endTime":1241.879,"body":"time, I also knew what I wanted"},{"speaker":"sit down from 5:30 to 6","startTime":1241.943,"endTime":1245.456,"body":"to write about. But then I"},{"speaker":"sit down from 5:30 to 6","startTime":1241.943,"endTime":1245.456,"body":"committed the time. And if I"},{"speaker":"sit down from 5:30 to 6","startTime":1245.52,"endTime":1249.545,"body":"just said, right, I'm going to"},{"speaker":"sit down from 5:30 to 6","startTime":1245.52,"endTime":1249.545,"body":"sit down on a Saturday and write"},{"speaker":"sit down from 5:30 to 6","startTime":1249.609,"endTime":1253.633,"body":"the whole book or get through a"},{"speaker":"sit down from 5:30 to 6","startTime":1249.609,"endTime":1253.633,"body":"big chunk of it. And just focus"},{"speaker":"sit down from 5:30 to 6","startTime":1253.697,"endTime":1257.53,"body":"on that intensity would have"},{"speaker":"sit down from 5:30 to 6","startTime":1253.697,"endTime":1257.53,"body":"been sporadic. And I'd still be"},{"speaker":"sit down from 5:30 to 6","startTime":1257.594,"endTime":1261.746,"body":"here today talking about writing"},{"speaker":"sit down from 5:30 to 6","startTime":1257.594,"endTime":1261.746,"body":"this book. So that's what I want"},{"speaker":"sit down from 5:30 to 6","startTime":1261.81,"endTime":1265.771,"body":"to leave you with today, is the"},{"speaker":"sit down from 5:30 to 6","startTime":1261.81,"endTime":1265.771,"body":"idea that you do have time, if"},{"speaker":"sit down from 5:30 to 6","startTime":1265.835,"endTime":1269.923,"body":"you really want to do the thing,"},{"speaker":"sit down from 5:30 to 6","startTime":1265.835,"endTime":1269.923,"body":"if you really want to live life"},{"speaker":"sit down from 5:30 to 6","startTime":1269.987,"endTime":1273.628,"body":"live, if you really want to"},{"speaker":"sit down from 5:30 to 6","startTime":1269.987,"endTime":1273.628,"body":"explore the ideas, the things"},{"speaker":"sit down from 5:30 to 6","startTime":1273.692,"endTime":1277.589,"body":"you want to do the things that"},{"speaker":"sit down from 5:30 to 6","startTime":1273.692,"endTime":1277.589,"body":"you want to be the things that"},{"speaker":"sit down from 5:30 to 6","startTime":1277.653,"endTime":1281.614,"body":"you want to become, you can find"},{"speaker":"sit down from 5:30 to 6","startTime":1277.653,"endTime":1281.614,"body":"that time to do it. Step back"},{"speaker":"sit down from 5:30 to 6","startTime":1281.677,"endTime":1285.51,"body":"from the intensity, and just"},{"speaker":"sit down from 5:30 to 6","startTime":1281.677,"endTime":1285.51,"body":"focus on the consistency, focus"},{"speaker":"sit down from 5:30 to 6","startTime":1285.574,"endTime":1289.343,"body":"on taking that small step each"},{"speaker":"sit down from 5:30 to 6","startTime":1285.574,"endTime":1289.343,"body":"day. And Sundays, that small"},{"speaker":"sit down from 5:30 to 6","startTime":1289.407,"endTime":1293.304,"body":"step will turn into multiple"},{"speaker":"sit down from 5:30 to 6","startTime":1289.407,"endTime":1293.304,"body":"steps. And some days, that small"},{"speaker":"sit down from 5:30 to 6","startTime":1293.368,"endTime":1297.392,"body":"step will just be that one small"},{"speaker":"sit down from 5:30 to 6","startTime":1293.368,"endTime":1297.392,"body":"step. But if you take the view"},{"speaker":"sit down from 5:30 to 6","startTime":1297.456,"endTime":1301.353,"body":"that each day, you're going to"},{"speaker":"sit down from 5:30 to 6","startTime":1297.456,"endTime":1301.353,"body":"do something that's moving you"},{"speaker":"sit down from 5:30 to 6","startTime":1301.417,"endTime":1305.505,"body":"closer towards your goal, closer"},{"speaker":"sit down from 5:30 to 6","startTime":1301.417,"endTime":1305.505,"body":"towards the thing that you want"},{"speaker":"sit down from 5:30 to 6","startTime":1305.569,"endTime":1309.722,"body":"to achieve closer towards living"},{"speaker":"sit down from 5:30 to 6","startTime":1305.569,"endTime":1309.722,"body":"life lit, you're gonna get there"},{"speaker":"sit down from 5:30 to 6","startTime":1309.785,"endTime":1313.363,"body":"a lot quicker than if you just"},{"speaker":"sit down from 5:30 to 6","startTime":1309.785,"endTime":1313.363,"body":"focus on the intensity on"},{"speaker":"sit down from 5:30 to 6","startTime":1313.427,"endTime":1317.579,"body":"hitting it hard on trying to get"},{"speaker":"sit down from 5:30 to 6","startTime":1313.427,"endTime":1317.579,"body":"that, quote unquote, beach body,"},{"speaker":"sit down from 5:30 to 6","startTime":1317.643,"endTime":1321.412,"body":"like eight weeks before you go"},{"speaker":"sit down from 5:30 to 6","startTime":1317.643,"endTime":1321.412,"body":"on holiday, you know, rather"},{"speaker":"sit down from 5:30 to 6","startTime":1321.476,"endTime":1325.5,"body":"than just consistently, working"},{"speaker":"sit down from 5:30 to 6","startTime":1321.476,"endTime":1325.5,"body":"out eating right throughout the"},{"speaker":"sit down from 5:30 to 6","startTime":1325.564,"endTime":1329.397,"body":"year, whatever it is. So think"},{"speaker":"sit down from 5:30 to 6","startTime":1325.564,"endTime":1329.397,"body":"about that. And what I'd like"},{"speaker":"sit down from 5:30 to 6","startTime":1329.461,"endTime":1333.549,"body":"you to do, if you're so mine is"},{"speaker":"sit down from 5:30 to 6","startTime":1329.461,"endTime":1333.549,"body":"to send me an email, you can get"},{"speaker":"sit down from 5:30 to 6","startTime":1333.613,"endTime":1337.638,"body":"me at hey@iamryanspence.com, or"},{"speaker":"sit down from 5:30 to 6","startTime":1333.613,"endTime":1337.638,"body":"just message me on Instagram or"},{"speaker":"sit down from 5:30 to 6","startTime":1337.702,"endTime":1341.535,"body":"on LinkedIn. And let me know,"},{"speaker":"sit down from 5:30 to 6","startTime":1337.702,"endTime":1341.535,"body":"what small step will you take?"},{"speaker":"sit down from 5:30 to 6","startTime":1341.599,"endTime":1344.984,"body":"What small steps are you"},{"speaker":"sit down from 5:30 to 6","startTime":1341.599,"endTime":1344.984,"body":"committing to? To get you to"},{"speaker":"sit down from 5:30 to 6","startTime":1345.048,"endTime":1349.073,"body":"where you want to get to? Or to"},{"speaker":"sit down from 5:30 to 6","startTime":1345.048,"endTime":1349.073,"body":"put it a different way? What is"},{"speaker":"sit down from 5:30 to 6","startTime":1349.137,"endTime":1353.097,"body":"it you're trying to achieve? And"},{"speaker":"sit down from 5:30 to 6","startTime":1349.137,"endTime":1353.097,"body":"what is the step? What is the"},{"speaker":"sit down from 5:30 to 6","startTime":1353.161,"endTime":1356.547,"body":"small step that you're"},{"speaker":"sit down from 5:30 to 6","startTime":1353.161,"endTime":1356.547,"body":"committing to in order to help"},{"speaker":"sit down from 5:30 to 6","startTime":1356.611,"endTime":1360.444,"body":"you achieve that? What's the"},{"speaker":"sit down from 5:30 to 6","startTime":1356.611,"endTime":1360.444,"body":"consistent process you're going"},{"speaker":"sit down from 5:30 to 6","startTime":1360.508,"endTime":1364.404,"body":"to follow? To help you achieve"},{"speaker":"sit down from 5:30 to 6","startTime":1360.508,"endTime":1364.404,"body":"that? I'd love to hear if this"},{"speaker":"sit down from 5:30 to 6","startTime":1364.468,"endTime":1368.11,"body":"episode works for you if this"},{"speaker":"sit down from 5:30 to 6","startTime":1364.468,"endTime":1368.11,"body":"exercise works for you this"},{"speaker":"sit down from 5:30 to 6","startTime":1368.173,"endTime":1371.815,"body":"stepping back removing the"},{"speaker":"sit down from 5:30 to 6","startTime":1368.173,"endTime":1371.815,"body":"overwhelm, and just looking at"},{"speaker":"sit down from 5:30 to 6","startTime":1371.879,"endTime":1375.392,"body":"what can I commit, what small"},{"speaker":"sit down from 5:30 to 6","startTime":1371.879,"endTime":1375.392,"body":"thing can I commit to the"},{"speaker":"sit down from 5:30 to 6","startTime":1375.456,"endTime":1379.289,"body":"process, because I find that"},{"speaker":"sit down from 5:30 to 6","startTime":1375.456,"endTime":1379.289,"body":"it's really powerful. It's very"},{"speaker":"sit down from 5:30 to 6","startTime":1379.353,"endTime":1383.441,"body":"simple, but it's actually really"},{"speaker":"sit down from 5:30 to 6","startTime":1379.353,"endTime":1383.441,"body":"powerful and completely changes"},{"speaker":"sit down from 5:30 to 6","startTime":1383.505,"endTime":1387.53,"body":"the way that you think about how"},{"speaker":"sit down from 5:30 to 6","startTime":1383.505,"endTime":1387.53,"body":"to get things done. Okay, I am"},{"speaker":"sit down from 5:30 to 6","startTime":1387.594,"endTime":1391.746,"body":"about to go. I'm out of here for"},{"speaker":"sit down from 5:30 to 6","startTime":1387.594,"endTime":1391.746,"body":"this week. Thanks for listening,"},{"speaker":"sit down from 5:30 to 6","startTime":1391.81,"endTime":1395.707,"body":"as always. Episode 31. I love"},{"speaker":"sit down from 5:30 to 6","startTime":1391.81,"endTime":1395.707,"body":"that I'm over the halfway mark."},{"speaker":"sit down from 5:30 to 6","startTime":1395.77,"endTime":1399.284,"body":"Thank you all for being here."},{"speaker":"sit down from 5:30 to 6","startTime":1395.77,"endTime":1399.284,"body":"And for listening. It's a"},{"speaker":"sit down from 5:30 to 6","startTime":1399.348,"endTime":1403.245,"body":"pleasure to be recording these"},{"speaker":"sit down from 5:30 to 6","startTime":1399.348,"endTime":1403.245,"body":"shows and putting them out for"},{"speaker":"sit down from 5:30 to 6","startTime":1403.309,"endTime":1407.141,"body":"you every week. As always, I'd"},{"speaker":"sit down from 5:30 to 6","startTime":1403.309,"endTime":1407.141,"body":"love to hear any key insights"},{"speaker":"sit down from 5:30 to 6","startTime":1407.205,"endTime":1410.974,"body":"takeaways that you have from the"},{"speaker":"sit down from 5:30 to 6","startTime":1407.205,"endTime":1410.974,"body":"show. Or just the way that"},{"speaker":"sit down from 5:30 to 6","startTime":1411.038,"endTime":1415.127,"body":"you're implementing some of the"},{"speaker":"sit down from 5:30 to 6","startTime":1411.038,"endTime":1415.127,"body":"things discussed in your in your"},{"speaker":"sit down from 5:30 to 6","startTime":1415.191,"endTime":1418.512,"body":"own life and how that's working"},{"speaker":"sit down from 5:30 to 6","startTime":1415.191,"endTime":1418.512,"body":"for you. Email me at"},{"speaker":"sit down from 5:30 to 6","startTime":1418.576,"endTime":1421.834,"body":"hey@iamryanspence.com. Or send"},{"speaker":"sit down from 5:30 to 6","startTime":1418.576,"endTime":1421.834,"body":"me a DM on Instagram"},{"speaker":"sit down from 5:30 to 6","startTime":1421.898,"endTime":1425.859,"body":"@iam_ryanspence, or find me on"},{"speaker":"sit down from 5:30 to 6","startTime":1421.898,"endTime":1425.859,"body":"LinkedIn, just Ryan Spence, you"},{"speaker":"sit down from 5:30 to 6","startTime":1425.923,"endTime":1429.947,"body":"can hit me there, all of those"},{"speaker":"sit down from 5:30 to 6","startTime":1425.923,"endTime":1429.947,"body":"links will be in the show notes."},{"speaker":"sit down from 5:30 to 6","startTime":1430.011,"endTime":1433.972,"body":"And don't keep this to yourself."},{"speaker":"sit down from 5:30 to 6","startTime":1430.011,"endTime":1433.972,"body":"If you get anything from this"},{"speaker":"sit down from 5:30 to 6","startTime":1434.036,"endTime":1437.294,"body":"episode or from the show"},{"speaker":"sit down from 5:30 to 6","startTime":1434.036,"endTime":1437.294,"body":"generally from the podcast"},{"speaker":"sit down from 5:30 to 6","startTime":1437.358,"endTime":1441.254,"body":"generally. Share it, share it"},{"speaker":"sit down from 5:30 to 6","startTime":1437.358,"endTime":1441.254,"body":"with a friend, why wouldn't you"},{"speaker":"sit down from 5:30 to 6","startTime":1441.318,"endTime":1445.151,"body":"want to help out a friend or"},{"speaker":"sit down from 5:30 to 6","startTime":1441.318,"endTime":1445.151,"body":"colleague, someone who you know"},{"speaker":"sit down from 5:30 to 6","startTime":1445.215,"endTime":1448.92,"body":"is feeling a little bit stuck"},{"speaker":"sit down from 5:30 to 6","startTime":1445.215,"endTime":1448.92,"body":"needs a little bit direction"},{"speaker":"sit down from 5:30 to 6","startTime":1448.984,"endTime":1452.945,"body":"would really benefit from some"},{"speaker":"sit down from 5:30 to 6","startTime":1448.984,"endTime":1452.945,"body":"of the tools and strategies and"},{"speaker":"sit down from 5:30 to 6","startTime":1453.009,"endTime":1457.161,"body":"tips and stories that are shared"},{"speaker":"sit down from 5:30 to 6","startTime":1453.009,"endTime":1457.161,"body":"here on The Triple C Project. So"},{"speaker":"sit down from 5:30 to 6","startTime":1457.225,"endTime":1461.058,"body":"go ahead, share the show with"},{"speaker":"sit down from 5:30 to 6","startTime":1457.225,"endTime":1461.058,"body":"them. And yeah, let's spread a"},{"speaker":"sit down from 5:30 to 6","startTime":1461.122,"endTime":1464.891,"body":"little spread a little love"},{"speaker":"sit down from 5:30 to 6","startTime":1461.122,"endTime":1464.891,"body":"around you know, I talked about"},{"speaker":"sit down from 5:30 to 6","startTime":1464.955,"endTime":1468.724,"body":"the ripple effect. And that's"},{"speaker":"sit down from 5:30 to 6","startTime":1464.955,"endTime":1468.724,"body":"what we're doing here. I drop"},{"speaker":"sit down from 5:30 to 6","startTime":1468.787,"endTime":1472.684,"body":"the pebble into the ocean. It"},{"speaker":"sit down from 5:30 to 6","startTime":1468.787,"endTime":1472.684,"body":"spreads out in the form of this"},{"speaker":"sit down from 5:30 to 6","startTime":1472.748,"endTime":1476.837,"body":"podcast and the content and you"},{"speaker":"sit down from 5:30 to 6","startTime":1472.748,"endTime":1476.837,"body":"do the same and it spreads wider"},{"speaker":"sit down from 5:30 to 6","startTime":1476.9,"endTime":1480.797,"body":"and wider and we help to help"},{"speaker":"sit down from 5:30 to 6","startTime":1476.9,"endTime":1480.797,"body":"more people. That's it for this"},{"speaker":"sit down from 5:30 to 6","startTime":1480.861,"endTime":1484.63,"body":"week. I will catch you next week"},{"speaker":"sit down from 5:30 to 6","startTime":1480.861,"endTime":1484.63,"body":"for another episode of The"},{"speaker":"sit down from 5:30 to 6","startTime":1484.694,"endTime":1488.655,"body":"Triple C Project and until then"},{"speaker":"sit down from 5:30 to 6","startTime":1484.694,"endTime":1488.655,"body":"stop living a life of lethargy"},{"speaker":"sit down from 5:30 to 6","startTime":1488.719,"endTime":1490.38,"body":"and start living life lit."},{"speaker":"sit down from 5:30 to 6","startTime":1491.39,"endTime":1495.753,"body":"Thanks for tuning in. But before"},{"speaker":"sit down from 5:30 to 6","startTime":1491.39,"endTime":1495.753,"body":"you go, the weight of limiting"},{"speaker":"sit down from 5:30 to 6","startTime":1495.822,"endTime":1499.978,"body":"beliefs is heavy. It literally"},{"speaker":"sit down from 5:30 to 6","startTime":1495.822,"endTime":1499.978,"body":"weighs you down and keeps You"},{"speaker":"sit down from 5:30 to 6","startTime":1500.047,"endTime":1504.48,"body":"stuck in that life of lethargy."},{"speaker":"sit down from 5:30 to 6","startTime":1500.047,"endTime":1504.48,"body":"I know. It's why I stayed in big"},{"speaker":"sit down from 5:30 to 6","startTime":1504.549,"endTime":1509.051,"body":"law for so long. And it's why so"},{"speaker":"sit down from 5:30 to 6","startTime":1504.549,"endTime":1509.051,"body":"many of my clients don't believe"},{"speaker":"sit down from 5:30 to 6","startTime":1509.12,"endTime":1513.276,"body":"they can do the things that they"},{"speaker":"sit down from 5:30 to 6","startTime":1509.12,"endTime":1513.276,"body":"want to do. Or causes those"},{"speaker":"sit down from 5:30 to 6","startTime":1513.345,"endTime":1517.708,"body":"limiting beliefs. It's a lack of"},{"speaker":"sit down from 5:30 to 6","startTime":1513.345,"endTime":1517.708,"body":"confidence, lack of confidence"},{"speaker":"sit down from 5:30 to 6","startTime":1517.778,"endTime":1522.003,"body":"in the belief that you can do"},{"speaker":"sit down from 5:30 to 6","startTime":1517.778,"endTime":1522.003,"body":"the things that you want to do."},{"speaker":"sit down from 5:30 to 6","startTime":1522.072,"endTime":1526.574,"body":"And I've got something for that."},{"speaker":"sit down from 5:30 to 6","startTime":1522.072,"endTime":1526.574,"body":"It's my confidence journal. It's"},{"speaker":"sit down from 5:30 to 6","startTime":1526.643,"endTime":1530.66,"body":"six journal prompts that I"},{"speaker":"sit down from 5:30 to 6","startTime":1526.643,"endTime":1530.66,"body":"created, that I've used to help"},{"speaker":"sit down from 5:30 to 6","startTime":1530.729,"endTime":1535.162,"body":"me get from where I am to where"},{"speaker":"sit down from 5:30 to 6","startTime":1530.729,"endTime":1535.162,"body":"I want to be, to help to give me"},{"speaker":"sit down from 5:30 to 6","startTime":1535.231,"endTime":1539.318,"body":"the belief to do the things that"},{"speaker":"sit down from 5:30 to 6","startTime":1535.231,"endTime":1539.318,"body":"seem outside of my control"},{"speaker":"sit down from 5:30 to 6","startTime":1539.387,"endTime":1543.473,"body":"outside of what I can do. If"},{"speaker":"sit down from 5:30 to 6","startTime":1539.387,"endTime":1543.473,"body":"this sounds like you, you need"},{"speaker":"sit down from 5:30 to 6","startTime":1543.543,"endTime":1547.283,"body":"to get your hands on the"},{"speaker":"sit down from 5:30 to 6","startTime":1543.543,"endTime":1547.283,"body":"journal. Best thing about it,"},{"speaker":"sit down from 5:30 to 6","startTime":1547.352,"endTime":1551.715,"body":"it's free. All you have to do is"},{"speaker":"sit down from 5:30 to 6","startTime":1547.352,"endTime":1551.715,"body":"head to iamryanspence.com. Hit"},{"speaker":"sit down from 5:30 to 6","startTime":1551.785,"endTime":1555.386,"body":"the button for confidence"},{"speaker":"sit down from 5:30 to 6","startTime":1551.785,"endTime":1555.386,"body":"journal, and get your copy"},{"speaker":"sit down from 5:30 to 6","startTime":1555.455,"endTime":1559.957,"body":"today. It's gonna help you start"},{"speaker":"sit down from 5:30 to 6","startTime":1555.455,"endTime":1559.957,"body":"to reframe your thoughts and get"},{"speaker":"sit down from 5:30 to 6","startTime":1560.027,"endTime":1564.321,"body":"you thinking about what you can"},{"speaker":"sit down from 5:30 to 6","startTime":1560.027,"endTime":1564.321,"body":"do instead of focusing on what"},{"speaker":"sit down from 5:30 to 6","startTime":1564.39,"endTime":1568.615,"body":"you can't do, and shed that load"},{"speaker":"sit down from 5:30 to 6","startTime":1564.39,"endTime":1568.615,"body":"of limiting beliefs that you"},{"speaker":"sit down from 5:30 to 6","startTime":1568.684,"endTime":1572.84,"body":"don't need to be carried. See"},{"speaker":"sit down from 5:30 to 6","startTime":1568.684,"endTime":1572.84,"body":"you again next week. And until"},{"speaker":"sit down from 5:30 to 6","startTime":1572.909,"endTime":1577.55,"body":"that time, stop living a life of"},{"speaker":"sit down from 5:30 to 6","startTime":1572.909,"endTime":1577.55,"body":"lethargy and start living life lit"}]}