{"version":"1.0.0","segments":[{"speaker":"Ryan Spence","startTime":0.3,"endTime":2.46,"body":"If you say you're"},{"speaker":"Ryan Spence","startTime":0.3,"endTime":2.46,"body":"gonna do something for an hour"},{"speaker":"Ryan Spence","startTime":2.46,"endTime":6.45,"body":"every day, an hour is a long"},{"speaker":"Ryan Spence","startTime":2.46,"endTime":6.45,"body":"commitment. It's a big chunk of"},{"speaker":"Ryan Spence","startTime":6.45,"endTime":9.69,"body":"your day. And some days you"},{"speaker":"Ryan Spence","startTime":6.45,"endTime":9.69,"body":"might be able to commit an hour,"},{"speaker":"Ryan Spence","startTime":10.14,"endTime":14.76,"body":"and some days you might not. 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If you're tired"},{"speaker":"Ryan Spence","startTime":51.09,"endTime":53.91,"body":"of living the life you think you"},{"speaker":"Ryan Spence","startTime":51.09,"endTime":53.91,"body":"should want, and ready to start"},{"speaker":"Ryan Spence","startTime":53.91,"endTime":57.81,"body":"living the life you do want,"},{"speaker":"Ryan Spence","startTime":53.91,"endTime":57.81,"body":"this podcast will help you get"},{"speaker":"Ryan Spence","startTime":57.81,"endTime":61.05,"body":"from where you are, to where you"},{"speaker":"Ryan Spence","startTime":57.81,"endTime":61.05,"body":"really wannabe. 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And then I beat"},{"speaker":"Ryan Spence","startTime":435.03,"endTime":439.29,"body":"myself up and be really down on"},{"speaker":"Ryan Spence","startTime":439.29,"endTime":442.17,"body":"myself and not been able to"},{"speaker":"Ryan Spence","startTime":439.29,"endTime":442.17,"body":"maintain this, and then come"},{"speaker":"Ryan Spence","startTime":442.17,"endTime":445.89,"body":"back to it. And the cycle would"},{"speaker":"Ryan Spence","startTime":442.17,"endTime":445.89,"body":"start again, I want to say"},{"speaker":"Ryan Spence","startTime":445.89,"endTime":449.49,"body":"starting to do is basically be"},{"speaker":"Ryan Spence","startTime":445.89,"endTime":449.49,"body":"in intense about what I was"},{"speaker":"Ryan Spence","startTime":449.49,"endTime":454.32,"body":"doing, I was gonna have to do"},{"speaker":"Ryan Spence","startTime":449.49,"endTime":454.32,"body":"20/30 minutes. And you were"},{"speaker":"Ryan Spence","startTime":454.32,"endTime":457.41,"body":"probably experienced this, maybe"},{"speaker":"Ryan Spence","startTime":454.32,"endTime":457.41,"body":"maybe with the gym, maybe you"},{"speaker":"Ryan Spence","startTime":457.44,"endTime":459.93,"body":"you get into that frame of mind"},{"speaker":"Ryan Spence","startTime":457.44,"endTime":459.93,"body":"where Okay, I have to go to the"},{"speaker":"Ryan Spence","startTime":459.93,"endTime":463.89,"body":"gym for an hour every single"},{"speaker":"Ryan Spence","startTime":459.93,"endTime":463.89,"body":"day. Off I go. And you do it for"},{"speaker":"Ryan Spence","startTime":463.89,"endTime":466.59,"body":"a few days. And then one day you"},{"speaker":"Ryan Spence","startTime":463.89,"endTime":466.59,"body":"wake up maybe not feeling too"},{"speaker":"Ryan Spence","startTime":466.59,"endTime":469.89,"body":"great, or you're a bit busy at"},{"speaker":"Ryan Spence","startTime":466.59,"endTime":469.89,"body":"work or something comes up with"},{"speaker":"Ryan Spence","startTime":469.89,"endTime":472.68,"body":"your family and you miss it. And"},{"speaker":"Ryan Spence","startTime":469.89,"endTime":472.68,"body":"then you think, Okay, I'll go"},{"speaker":"Ryan Spence","startTime":472.68,"endTime":475.05,"body":"the next day, and then something"},{"speaker":"Ryan Spence","startTime":472.68,"endTime":475.05,"body":"else stops together the next"},{"speaker":"Ryan Spence","startTime":475.05,"endTime":477.54,"body":"day. And then before you know"},{"speaker":"Ryan Spence","startTime":475.05,"endTime":477.54,"body":"it, you haven't been for a week,"},{"speaker":"Ryan Spence","startTime":477.54,"endTime":479.91,"body":"couple of weeks, whatever, and"},{"speaker":"Ryan Spence","startTime":477.54,"endTime":479.91,"body":"you fall off the wagon. And you"},{"speaker":"Ryan Spence","startTime":480.0,"endTime":484.71,"body":"don't get back on it for another"},{"speaker":"Ryan Spence","startTime":480.0,"endTime":484.71,"body":"few months. This is common. And"},{"speaker":"Ryan Spence","startTime":486.09,"endTime":489.45,"body":"what I used to do is, as I said,"},{"speaker":"Ryan Spence","startTime":486.09,"endTime":489.45,"body":"it's just if I didn't have time,"},{"speaker":"Ryan Spence","startTime":489.48,"endTime":492.24,"body":"I wouldn't do anything. So I"},{"speaker":"Ryan Spence","startTime":489.48,"endTime":492.24,"body":"wouldn't get any benefit at all,"},{"speaker":"Ryan Spence","startTime":492.54,"endTime":495.72,"body":"you know, and that really wasn't"},{"speaker":"Ryan Spence","startTime":492.54,"endTime":495.72,"body":"working for me, it wasn't"},{"speaker":"Ryan Spence","startTime":495.72,"endTime":500.55,"body":"helping me to develop a habit of"},{"speaker":"Ryan Spence","startTime":495.72,"endTime":500.55,"body":"meditation of daily meditation."},{"speaker":"Ryan Spence","startTime":502.2,"endTime":505.32,"body":"So what I did, when I should"},{"speaker":"Ryan Spence","startTime":502.2,"endTime":505.32,"body":"have recently is I decided that"},{"speaker":"Ryan Spence","startTime":505.38,"endTime":510.48,"body":"enough was enough. I decided"},{"speaker":"Ryan Spence","startTime":505.38,"endTime":510.48,"body":"that I was going to create a"},{"speaker":"Ryan Spence","startTime":510.48,"endTime":513.63,"body":"daily meditation practice"},{"speaker":"Ryan Spence","startTime":510.48,"endTime":513.63,"body":"because it was important to me."},{"speaker":"Ryan Spence","startTime":514.26,"endTime":519.0,"body":"Because when I have so much"},{"speaker":"Ryan Spence","startTime":514.26,"endTime":519.0,"body":"going on now with coaching, the"},{"speaker":"Ryan Spence","startTime":519.0,"endTime":523.26,"body":"podcasts, the book family in I"},{"speaker":"Ryan Spence","startTime":519.0,"endTime":523.26,"body":"mean, Christmas coming up all"},{"speaker":"Ryan Spence","startTime":523.26,"endTime":526.29,"body":"sorts of other things. It's"},{"speaker":"Ryan Spence","startTime":523.26,"endTime":526.29,"body":"important for me to have that"},{"speaker":"Ryan Spence","startTime":526.29,"endTime":533.01,"body":"time for myself to go inward,"},{"speaker":"Ryan Spence","startTime":526.29,"endTime":533.01,"body":"and to help to gain that clarity"},{"speaker":"Ryan Spence","startTime":533.01,"endTime":536.55,"body":"and just to sit in stillness."},{"speaker":"Ryan Spence","startTime":533.01,"endTime":536.55,"body":"Stillness is powerful. I've"},{"speaker":"Ryan Spence","startTime":536.55,"endTime":539.58,"body":"heard stillness referred to as a"},{"speaker":"Ryan Spence","startTime":536.55,"endTime":539.58,"body":"super power, before. And I think"},{"speaker":"Ryan Spence","startTime":539.58,"endTime":543.51,"body":"it's true because life is so"},{"speaker":"Ryan Spence","startTime":539.58,"endTime":543.51,"body":"busy, we're conditioned to"},{"speaker":"Ryan Spence","startTime":543.51,"endTime":546.84,"body":"always be on the go, always"},{"speaker":"Ryan Spence","startTime":543.51,"endTime":546.84,"body":"moving, always being productive,"},{"speaker":"Ryan Spence","startTime":546.84,"endTime":551.4,"body":"quote, unquote. But having that"},{"speaker":"Ryan Spence","startTime":546.84,"endTime":551.4,"body":"time in stillness is where we"},{"speaker":"Ryan Spence","startTime":551.4,"endTime":556.29,"body":"really get to ourselves, we"},{"speaker":"Ryan Spence","startTime":551.4,"endTime":556.29,"body":"really get to see how we feel we"},{"speaker":"Ryan Spence","startTime":556.29,"endTime":559.26,"body":"really get to build that self"},{"speaker":"Ryan Spence","startTime":556.29,"endTime":559.26,"body":"awareness. We notice those"},{"speaker":"Ryan Spence","startTime":559.26,"endTime":562.62,"body":"little kinks in our body, the"},{"speaker":"Ryan Spence","startTime":559.26,"endTime":562.62,"body":"little areas of tension, we"},{"speaker":"Ryan Spence","startTime":562.62,"endTime":566.37,"body":"notice the mind racing, why it's"},{"speaker":"Ryan Spence","startTime":562.62,"endTime":566.37,"body":"racing, what's going on, what is"},{"speaker":"Ryan Spence","startTime":566.37,"endTime":569.19,"body":"it focusing on? We get a"},{"speaker":"Ryan Spence","startTime":566.37,"endTime":569.19,"body":"question, why is it focusing on"},{"speaker":"Ryan Spence","startTime":569.19,"endTime":572.04,"body":"that? There were all these"},{"speaker":"Ryan Spence","startTime":569.19,"endTime":572.04,"body":"things that happen in stillness,"},{"speaker":"Ryan Spence","startTime":572.16,"endTime":576.21,"body":"which are integral to our well"},{"speaker":"Ryan Spence","startTime":572.16,"endTime":576.21,"body":"being and to allow us to"},{"speaker":"Ryan Spence","startTime":576.48,"endTime":579.87,"body":"function at our best not"},{"speaker":"Ryan Spence","startTime":576.48,"endTime":579.87,"body":"function on our best in terms of"},{"speaker":"Ryan Spence","startTime":579.99,"endTime":583.65,"body":"doing more work and being more"},{"speaker":"Ryan Spence","startTime":579.99,"endTime":583.65,"body":"productive in that sense, but"},{"speaker":"Ryan Spence","startTime":583.68,"endTime":588.51,"body":"for ourselves, for what works"},{"speaker":"Ryan Spence","startTime":583.68,"endTime":588.51,"body":"for us, for us to have a life"},{"speaker":"Ryan Spence","startTime":588.54,"endTime":593.73,"body":"that's lit. So when I decided I"},{"speaker":"Ryan Spence","startTime":588.54,"endTime":593.73,"body":"wanted to create this daily"},{"speaker":"Ryan Spence","startTime":593.76,"endTime":598.68,"body":"practice, I had three key"},{"speaker":"Ryan Spence","startTime":593.76,"endTime":598.68,"body":"questions. And the first"},{"speaker":"Ryan Spence","startTime":598.68,"endTime":602.61,"body":"question to me was a Okay, I've"},{"speaker":"Ryan Spence","startTime":598.68,"endTime":602.61,"body":"done this the old way where it"},{"speaker":"Ryan Spence","startTime":602.61,"endTime":605.91,"body":"was like a hack to do 20 minutes"},{"speaker":"Ryan Spence","startTime":602.61,"endTime":605.91,"body":"plus a day, and that wasn't"},{"speaker":"Ryan Spence","startTime":605.91,"endTime":609.27,"body":"working out. So it was it was"},{"speaker":"Ryan Spence","startTime":605.91,"endTime":609.27,"body":"too much pressure. So the first"},{"speaker":"Ryan Spence","startTime":609.27,"endTime":615.27,"body":"question was, how can I make"},{"speaker":"Ryan Spence","startTime":609.27,"endTime":615.27,"body":"this easy? How can this be easy?"},{"speaker":"Ryan Spence","startTime":615.42,"endTime":623.67,"body":"What can I easily commit to? And"},{"speaker":"Ryan Spence","startTime":615.42,"endTime":623.67,"body":"in asking this question it had"},{"speaker":"Ryan Spence","startTime":623.67,"endTime":627.54,"body":"to be something where I would"},{"speaker":"Ryan Spence","startTime":623.67,"endTime":627.54,"body":"think about it be like, Man,"},{"speaker":"Ryan Spence","startTime":627.54,"endTime":630.96,"body":"that's not even worth doing"},{"speaker":"Ryan Spence","startTime":627.54,"endTime":630.96,"body":"barely. Because, therefore I"},{"speaker":"Ryan Spence","startTime":630.96,"endTime":634.38,"body":"would do it, right. If you say"},{"speaker":"Ryan Spence","startTime":630.96,"endTime":634.38,"body":"you're gonna do something, an"},{"speaker":"Ryan Spence","startTime":634.38,"endTime":637.95,"body":"hour every day. And that was a"},{"speaker":"Ryan Spence","startTime":634.38,"endTime":637.95,"body":"long commitment. It's a big"},{"speaker":"Ryan Spence","startTime":637.95,"endTime":641.07,"body":"chunk of your day. And some"},{"speaker":"Ryan Spence","startTime":637.95,"endTime":641.07,"body":"days, you might be able to"},{"speaker":"Ryan Spence","startTime":641.1,"endTime":645.57,"body":"commit an hour. And some days"},{"speaker":"Ryan Spence","startTime":641.1,"endTime":645.57,"body":"you might not. So the days that"},{"speaker":"Ryan Spence","startTime":645.57,"endTime":648.6,"body":"you are not able to, you're just"},{"speaker":"Ryan Spence","startTime":645.57,"endTime":648.6,"body":"going to look and say, well,"},{"speaker":"Ryan Spence","startTime":648.6,"endTime":650.46,"body":"there's no point doing it,"},{"speaker":"Ryan Spence","startTime":648.6,"endTime":650.46,"body":"because I can't commit an hour."},{"speaker":"Ryan Spence","startTime":650.67,"endTime":655.23,"body":"And that's obviously not how you"},{"speaker":"Ryan Spence","startTime":650.67,"endTime":655.23,"body":"make change. Because this up and"},{"speaker":"Ryan Spence","startTime":655.23,"endTime":658.35,"body":"down is chopping and changing"},{"speaker":"Ryan Spence","startTime":655.23,"endTime":658.35,"body":"this inconsistency. It doesn't"},{"speaker":"Ryan Spence","startTime":658.35,"endTime":663.72,"body":"help in making the change in"},{"speaker":"Ryan Spence","startTime":658.35,"endTime":663.72,"body":"developing a new habit. So for"},{"speaker":"Ryan Spence","startTime":663.72,"endTime":667.56,"body":"me, it had to be easy. It had to"},{"speaker":"Ryan Spence","startTime":663.72,"endTime":667.56,"body":"be something that I could easily"},{"speaker":"Ryan Spence","startTime":667.56,"endTime":675.12,"body":"commit to every day. So I"},{"speaker":"Ryan Spence","startTime":667.56,"endTime":675.12,"body":"decided 10 minutes, I can commit"},{"speaker":"Ryan Spence","startTime":675.24,"endTime":682.59,"body":"to 10 minutes. Every day. That's"},{"speaker":"Ryan Spence","startTime":675.24,"endTime":682.59,"body":"really easy. Some days, I can"},{"speaker":"Ryan Spence","startTime":682.59,"endTime":686.04,"body":"probably do more. But 10 minutes"},{"speaker":"Ryan Spence","startTime":682.59,"endTime":686.04,"body":"is something which I can easily"},{"speaker":"Ryan Spence","startTime":686.04,"endTime":690.03,"body":"commit to every day, I'm sure of"},{"speaker":"Ryan Spence","startTime":686.04,"endTime":690.03,"body":"that. So that's what I did. It's"},{"speaker":"Ryan Spence","startTime":690.03,"endTime":693.69,"body":"going to commit to sitting in"},{"speaker":"Ryan Spence","startTime":690.03,"endTime":693.69,"body":"meditation for 10 minutes. Then"},{"speaker":"Ryan Spence","startTime":693.69,"endTime":697.98,"body":"my second question was, when"},{"speaker":"Ryan Spence","startTime":693.69,"endTime":697.98,"body":"when can I do this, when is a"},{"speaker":"Ryan Spence","startTime":697.98,"endTime":702.96,"body":"good time for me to commit to"},{"speaker":"Ryan Spence","startTime":697.98,"endTime":702.96,"body":"this. And it wasn't necessarily"},{"speaker":"Ryan Spence","startTime":702.96,"endTime":707.13,"body":"about scheduling it all in my"},{"speaker":"Ryan Spence","startTime":702.96,"endTime":707.13,"body":"calendar. That does work. For"},{"speaker":"Ryan Spence","startTime":707.13,"endTime":709.83,"body":"some people, it doesn't always"},{"speaker":"Ryan Spence","startTime":707.13,"endTime":709.83,"body":"work for me. But it was just my"},{"speaker":"Ryan Spence","startTime":709.83,"endTime":714.63,"body":"mind thinking, When can I easily"},{"speaker":"Ryan Spence","startTime":709.83,"endTime":714.63,"body":"do this, when is a good time to"},{"speaker":"Ryan Spence","startTime":714.63,"endTime":717.78,"body":"get this 10 minutes if it is"},{"speaker":"Ryan Spence","startTime":714.63,"endTime":717.78,"body":"only 10 minutes at a time."},{"speaker":"Ryan Spence","startTime":719.52,"endTime":723.45,"body":"Because knowing when the time"},{"speaker":"Ryan Spence","startTime":719.52,"endTime":723.45,"body":"you're going to do something, it"},{"speaker":"Ryan Spence","startTime":723.45,"endTime":727.08,"body":"just means that you start to"},{"speaker":"Ryan Spence","startTime":723.45,"endTime":727.08,"body":"build up this trigger, it gets"},{"speaker":"Ryan Spence","startTime":727.08,"endTime":729.27,"body":"to that time, you're like, Oh,"},{"speaker":"Ryan Spence","startTime":727.08,"endTime":729.27,"body":"this is the time that I should"},{"speaker":"Ryan Spence","startTime":729.27,"endTime":735.0,"body":"be doing x. And then your mind"},{"speaker":"Ryan Spence","startTime":729.27,"endTime":735.0,"body":"slowly gets trained to the point"},{"speaker":"Ryan Spence","startTime":735.0,"endTime":738.96,"body":"that this is a habit. This is"},{"speaker":"Ryan Spence","startTime":735.0,"endTime":738.96,"body":"what you do at this time. It's"},{"speaker":"Ryan Spence","startTime":738.96,"endTime":741.45,"body":"like when you wake up and you"},{"speaker":"Ryan Spence","startTime":738.96,"endTime":741.45,"body":"have your morning coffee, you"},{"speaker":"Ryan Spence","startTime":741.45,"endTime":744.39,"body":"probably have your first coffee"},{"speaker":"Ryan Spence","startTime":741.45,"endTime":744.39,"body":"of the day, around the same time"},{"speaker":"Ryan Spence","startTime":744.39,"endTime":747.03,"body":"every day, it's just become a"},{"speaker":"Ryan Spence","startTime":744.39,"endTime":747.03,"body":"habit, it's just become"},{"speaker":"Ryan Spence","startTime":747.03,"endTime":750.63,"body":"something that you do. And this"},{"speaker":"Ryan Spence","startTime":747.03,"endTime":750.63,"body":"is kind of where you want to try"},{"speaker":"Ryan Spence","startTime":750.63,"endTime":752.91,"body":"to get to with anything else"},{"speaker":"Ryan Spence","startTime":750.63,"endTime":752.91,"body":"that you're doing. And it"},{"speaker":"Ryan Spence","startTime":752.91,"endTime":755.19,"body":"doesn't mean that you'll always"},{"speaker":"Ryan Spence","startTime":752.91,"endTime":755.19,"body":"do it at the same time every day"},{"speaker":"Ryan Spence","startTime":755.19,"endTime":760.5,"body":"necessarily, because things come"},{"speaker":"Ryan Spence","startTime":755.19,"endTime":760.5,"body":"up. But this is where you're"},{"speaker":"Ryan Spence","startTime":760.5,"endTime":764.37,"body":"trying to get to. So for me, the"},{"speaker":"Ryan Spence","startTime":760.5,"endTime":764.37,"body":"question was once easy, and it"},{"speaker":"Ryan Spence","startTime":764.37,"endTime":768.12,"body":"was gonna be easy for me. If the"},{"speaker":"Ryan Spence","startTime":764.37,"endTime":768.12,"body":"meditation was the very first"},{"speaker":"Ryan Spence","startTime":768.12,"endTime":772.29,"body":"thing that I did every day,"},{"speaker":"Ryan Spence","startTime":768.12,"endTime":772.29,"body":"before the kids got up. Before I"},{"speaker":"Ryan Spence","startTime":772.29,"endTime":775.47,"body":"had breakfast, before I had"},{"speaker":"Ryan Spence","startTime":772.29,"endTime":775.47,"body":"coffee, before I even had water"},{"speaker":"Ryan Spence","startTime":775.47,"endTime":778.59,"body":"sometimes, the very first thing"},{"speaker":"Ryan Spence","startTime":775.47,"endTime":778.59,"body":"I was going to do was get out of"},{"speaker":"Ryan Spence","startTime":778.59,"endTime":783.36,"body":"bed, walk to my office, sit on"},{"speaker":"Ryan Spence","startTime":778.59,"endTime":783.36,"body":"the beanbag turn on the comm"},{"speaker":"Ryan Spence","startTime":783.36,"endTime":787.89,"body":"app, and meditate. That was it."},{"speaker":"Ryan Spence","startTime":783.36,"endTime":787.89,"body":"And that way I knew there'd be"},{"speaker":"Ryan Spence","startTime":787.89,"endTime":791.34,"body":"no interruptions, there'd be no"},{"speaker":"Ryan Spence","startTime":787.89,"endTime":791.34,"body":"way missing it, I would have to"},{"speaker":"Ryan Spence","startTime":791.34,"endTime":793.89,"body":"make sure I got up in the"},{"speaker":"Ryan Spence","startTime":791.34,"endTime":793.89,"body":"morning to give me enough time"},{"speaker":"Ryan Spence","startTime":794.07,"endTime":796.5,"body":"to actually do it before"},{"speaker":"Ryan Spence","startTime":794.07,"endTime":796.5,"body":"everybody else got up started"},{"speaker":"Ryan Spence","startTime":796.5,"endTime":802.26,"body":"distracting me. Third question."},{"speaker":"Ryan Spence","startTime":796.5,"endTime":802.26,"body":"The third question that I asked"},{"speaker":"Ryan Spence","startTime":802.26,"endTime":806.88,"body":"myself was, how long will I"},{"speaker":"Ryan Spence","startTime":802.26,"endTime":806.88,"body":"commit to this? How long am I"},{"speaker":"Ryan Spence","startTime":806.88,"endTime":811.44,"body":"going to do it? I said I want to"},{"speaker":"Ryan Spence","startTime":806.88,"endTime":811.44,"body":"meditate every day for 10"},{"speaker":"Ryan Spence","startTime":811.44,"endTime":818.01,"body":"minutes. But how long will I"},{"speaker":"Ryan Spence","startTime":811.44,"endTime":818.01,"body":"commit, commit to this for. And"},{"speaker":"Ryan Spence","startTime":818.01,"endTime":821.46,"body":"this was an interesting one,"},{"speaker":"Ryan Spence","startTime":818.01,"endTime":821.46,"body":"because there were a couple of"},{"speaker":"Ryan Spence","startTime":821.46,"endTime":826.74,"body":"ways which you could go about"},{"speaker":"Ryan Spence","startTime":821.46,"endTime":826.74,"body":"this. Now I wanted this habit,"},{"speaker":"Ryan Spence","startTime":826.86,"endTime":832.59,"body":"my meditation, my daily practice"},{"speaker":"Ryan Spence","startTime":826.86,"endTime":832.59,"body":"to be a non negotiable. But I"},{"speaker":"Ryan Spence","startTime":832.62,"endTime":836.58,"body":"also wanted to remove the"},{"speaker":"Ryan Spence","startTime":832.62,"endTime":836.58,"body":"pressure, I wanted to make it"},{"speaker":"Ryan Spence","startTime":836.58,"endTime":841.56,"body":"feel good. Because I knew from"},{"speaker":"Ryan Spence","startTime":836.58,"endTime":841.56,"body":"past experience that when I"},{"speaker":"Ryan Spence","startTime":841.65,"endTime":846.3,"body":"placed this pressure on myself"},{"speaker":"Ryan Spence","startTime":841.65,"endTime":846.3,"body":"to do 20 minutes every day, for"},{"speaker":"Ryan Spence","startTime":846.33,"endTime":851.13,"body":"a set period of time the"},{"speaker":"Ryan Spence","startTime":846.33,"endTime":851.13,"body":"pressure was on and I wouldn't"},{"speaker":"Ryan Spence","startTime":851.13,"endTime":855.39,"body":"necessarily be in the moment, I"},{"speaker":"Ryan Spence","startTime":851.13,"endTime":855.39,"body":"wouldn't necessarily be enjoying"},{"speaker":"Ryan Spence","startTime":855.48,"endTime":859.56,"body":"the practice. So I decided that"},{"speaker":"Ryan Spence","startTime":855.48,"endTime":859.56,"body":"this time, what I was going to"},{"speaker":"Ryan Spence","startTime":859.56,"endTime":863.76,"body":"do is rather than commit to a"},{"speaker":"Ryan Spence","startTime":859.56,"endTime":863.76,"body":"timeframe, I was just going to"},{"speaker":"Ryan Spence","startTime":863.76,"endTime":871.5,"body":"take it one day at a time. All I"},{"speaker":"Ryan Spence","startTime":863.76,"endTime":871.5,"body":"had to do all I committed to"},{"speaker":"Ryan Spence","startTime":871.5,"endTime":876.81,"body":"myself to do was to sit and"},{"speaker":"Ryan Spence","startTime":871.5,"endTime":876.81,"body":"meditate for a minimum of 10"},{"speaker":"Ryan Spence","startTime":876.81,"endTime":881.16,"body":"minutes today. So when I woke"},{"speaker":"Ryan Spence","startTime":876.81,"endTime":881.16,"body":"up, that's what I had to do."},{"speaker":"Ryan Spence","startTime":882.6,"endTime":885.57,"body":"Tomorrow was another day"},{"speaker":"Ryan Spence","startTime":882.6,"endTime":885.57,"body":"tomorrow was tomorrow. And I"},{"speaker":"Ryan Spence","startTime":885.57,"endTime":889.17,"body":"wouldn't necessarily look ahead"},{"speaker":"Ryan Spence","startTime":885.57,"endTime":889.17,"body":"to tomorrow or to next week. I"},{"speaker":"Ryan Spence","startTime":889.17,"endTime":895.26,"body":"would just commit to sitting"},{"speaker":"Ryan Spence","startTime":889.17,"endTime":895.26,"body":"today. And that works for me for"},{"speaker":"Ryan Spence","startTime":895.26,"endTime":900.18,"body":"this process. And it won't"},{"speaker":"Ryan Spence","startTime":895.26,"endTime":900.18,"body":"necessarily work for everything."},{"speaker":"Ryan Spence","startTime":900.27,"endTime":904.65,"body":"But it worked for me for this"},{"speaker":"Ryan Spence","startTime":900.27,"endTime":904.65,"body":"process for meditation. For this"},{"speaker":"Ryan Spence","startTime":904.65,"endTime":909.03,"body":"reason, hey, I'm interrupting"},{"speaker":"Ryan Spence","startTime":904.65,"endTime":909.03,"body":"myself to give you this short"},{"speaker":"Ryan Spence","startTime":909.03,"endTime":909.57,"body":"message."},{"speaker":"Ryan Spence","startTime":910.23,"endTime":913.23,"body":"Now, if you're listening to this"},{"speaker":"Ryan Spence","startTime":910.23,"endTime":913.23,"body":"pod, you're likely looking to"},{"speaker":"Ryan Spence","startTime":913.23,"endTime":917.55,"body":"change your life. Here's the"},{"speaker":"Ryan Spence","startTime":913.23,"endTime":917.55,"body":"thing. Transformation doesn't"},{"speaker":"Ryan Spence","startTime":917.55,"endTime":921.18,"body":"happen by doing what you've"},{"speaker":"Ryan Spence","startTime":917.55,"endTime":921.18,"body":"always done. It happens when you"},{"speaker":"Ryan Spence","startTime":921.18,"endTime":925.02,"body":"change your thoughts about"},{"speaker":"Ryan Spence","startTime":921.18,"endTime":925.02,"body":"what's possible for you. My"},{"speaker":"Ryan Spence","startTime":925.02,"endTime":929.01,"body":"book, The Triple C Method helps"},{"speaker":"Ryan Spence","startTime":925.02,"endTime":929.01,"body":"you do that by giving you the"},{"speaker":"Ryan Spence","startTime":929.01,"endTime":932.91,"body":"tools and strategies to stop"},{"speaker":"Ryan Spence","startTime":929.01,"endTime":932.91,"body":"living a life of lethargy, and"},{"speaker":"Ryan Spence","startTime":932.91,"endTime":938.28,"body":"start living life lit. Described"},{"speaker":"Ryan Spence","startTime":932.91,"endTime":938.28,"body":"as a transformational toolkit."},{"speaker":"Ryan Spence","startTime":938.46,"endTime":942.15,"body":"And the book I wish I'd had when"},{"speaker":"Ryan Spence","startTime":938.46,"endTime":942.15,"body":"I decided to leave corporate,"},{"speaker":"Ryan Spence","startTime":942.54,"endTime":946.98,"body":"The Triple C Method will change"},{"speaker":"Ryan Spence","startTime":942.54,"endTime":946.98,"body":"how you see yourself and how you"},{"speaker":"Ryan Spence","startTime":946.98,"endTime":952.65,"body":"live your life. Available now as"},{"speaker":"Ryan Spence","startTime":946.98,"endTime":952.65,"body":"paperback ebook and audio book,"},{"speaker":"Ryan Spence","startTime":952.83,"endTime":958.86,"body":"read by yours truly, head to"},{"speaker":"Ryan Spence","startTime":952.83,"endTime":958.86,"body":"iamryanspence.com/book, over to"},{"speaker":"Ryan Spence","startTime":958.86,"endTime":962.55,"body":"your favourite bookseller to"},{"speaker":"Ryan Spence","startTime":958.86,"endTime":962.55,"body":"grab your copy today. So you can"},{"speaker":"Ryan Spence","startTime":962.55,"endTime":966.66,"body":"stop living a life of lethargy,"},{"speaker":"Ryan Spence","startTime":962.55,"endTime":966.66,"body":"start living life lit!"},{"speaker":"Ryan Spence","startTime":970.59,"endTime":975.0,"body":"Okay, so it worked for me,"},{"speaker":"Ryan Spence","startTime":970.59,"endTime":975.0,"body":"because the alternative would"},{"speaker":"Ryan Spence","startTime":975.0,"endTime":980.25,"body":"have been to set out to meditate"},{"speaker":"Ryan Spence","startTime":975.0,"endTime":980.25,"body":"for 100 days. And that's cool"},{"speaker":"Ryan Spence","startTime":980.28,"endTime":984.78,"body":"that that could have worked. But"},{"speaker":"Ryan Spence","startTime":980.28,"endTime":984.78,"body":"in my mind, if I'd set out to"},{"speaker":"Ryan Spence","startTime":984.81,"endTime":989.1,"body":"meditate for 100 days, and set"},{"speaker":"Ryan Spence","startTime":984.81,"endTime":989.1,"body":"that as a target, I probably"},{"speaker":"Ryan Spence","startTime":989.16,"endTime":993.42,"body":"could have done it, I may have"},{"speaker":"Ryan Spence","startTime":989.16,"endTime":993.42,"body":"done it. But it may also have"},{"speaker":"Ryan Spence","startTime":993.42,"endTime":999.12,"body":"taken the joy away. And it would"},{"speaker":"Ryan Spence","startTime":993.42,"endTime":999.12,"body":"have skewed my intention, my"},{"speaker":"Ryan Spence","startTime":999.12,"endTime":1003.89,"body":"reason for wanting to develop"},{"speaker":"Ryan Spence","startTime":999.12,"endTime":1003.89,"body":"this practice. So as I said, My"},{"speaker":"Ryan Spence","startTime":1003.89,"endTime":1008.81,"body":"intention was to develop a daily"},{"speaker":"Ryan Spence","startTime":1003.89,"endTime":1008.81,"body":"meditation practice. And to"},{"speaker":"Ryan Spence","startTime":1008.81,"endTime":1012.89,"body":"recognise the benefits of that"},{"speaker":"Ryan Spence","startTime":1008.81,"endTime":1012.89,"body":"practice and to develop a deeper"},{"speaker":"Ryan Spence","startTime":1012.95,"endTime":1018.05,"body":"self awareness, a deeper inner"},{"speaker":"Ryan Spence","startTime":1012.95,"endTime":1018.05,"body":"knowing get to know myself more"},{"speaker":"Ryan Spence","startTime":1018.05,"endTime":1023.51,"body":"deeply than I already did and"},{"speaker":"Ryan Spence","startTime":1018.05,"endTime":1023.51,"body":"create greater clarity on the"},{"speaker":"Ryan Spence","startTime":1023.51,"endTime":1026.78,"body":"vision of the life I want to"},{"speaker":"Ryan Spence","startTime":1023.51,"endTime":1026.78,"body":"live on creating a life that's"},{"speaker":"Ryan Spence","startTime":1026.87,"endTime":1034.64,"body":"lit. But by setting this up as a"},{"speaker":"Ryan Spence","startTime":1026.87,"endTime":1034.64,"body":"challenge to hit 100 days, for"},{"speaker":"Ryan Spence","startTime":1034.64,"endTime":1038.66,"body":"me, that would have changed that"},{"speaker":"Ryan Spence","startTime":1034.64,"endTime":1038.66,"body":"intention, and it would have"},{"speaker":"Ryan Spence","startTime":1038.66,"endTime":1041.06,"body":"become something more"},{"speaker":"Ryan Spence","startTime":1038.66,"endTime":1041.06,"body":"competitive rather than"},{"speaker":"Ryan Spence","startTime":1041.06,"endTime":1048.2,"body":"something more contemplative."},{"speaker":"Ryan Spence","startTime":1041.06,"endTime":1048.2,"body":"And so, to my mind, I decided"},{"speaker":"Ryan Spence","startTime":1048.2,"endTime":1053.96,"body":"that I wasn't going to set my"},{"speaker":"Ryan Spence","startTime":1048.2,"endTime":1053.96,"body":"set myself a target, all I was"},{"speaker":"Ryan Spence","startTime":1053.96,"endTime":1057.53,"body":"going to do was commit to"},{"speaker":"Ryan Spence","startTime":1053.96,"endTime":1057.53,"body":"showing up every day, for at"},{"speaker":"Ryan Spence","startTime":1057.53,"endTime":1061.64,"body":"least 10 minutes. And that's"},{"speaker":"Ryan Spence","startTime":1057.53,"endTime":1061.64,"body":"just me, that's that's just me"},{"speaker":"Ryan Spence","startTime":1061.64,"endTime":1067.46,"body":"with this process. There are"},{"speaker":"Ryan Spence","startTime":1061.64,"endTime":1067.46,"body":"other challenges, other habits"},{"speaker":"Ryan Spence","startTime":1067.46,"endTime":1072.26,"body":"were setting that daily target"},{"speaker":"Ryan Spence","startTime":1067.46,"endTime":1072.26,"body":"may work for you may work for"},{"speaker":"Ryan Spence","startTime":1072.26,"endTime":1077.84,"body":"me. Like, for example, when I"},{"speaker":"Ryan Spence","startTime":1072.26,"endTime":1077.84,"body":"decided to try being vegetarian"},{"speaker":"Ryan Spence","startTime":1077.84,"endTime":1082.46,"body":"the first 30 days, for me,"},{"speaker":"Ryan Spence","startTime":1077.84,"endTime":1082.46,"body":"during the 30 days work, because"},{"speaker":"Ryan Spence","startTime":1082.46,"endTime":1085.04,"body":"it just meant that I had"},{"speaker":"Ryan Spence","startTime":1082.46,"endTime":1085.04,"body":"something to work towards it"},{"speaker":"Ryan Spence","startTime":1085.04,"endTime":1089.69,"body":"meant I wasn't going to just"},{"speaker":"Ryan Spence","startTime":1085.04,"endTime":1089.69,"body":"decide, oh, this is too hard and"},{"speaker":"Ryan Spence","startTime":1089.69,"endTime":1092.84,"body":"give up. Because when I commit"},{"speaker":"Ryan Spence","startTime":1089.69,"endTime":1092.84,"body":"to something I commit, I mean,"},{"speaker":"Ryan Spence","startTime":1092.84,"endTime":1095.42,"body":"what actually happened was that"},{"speaker":"Ryan Spence","startTime":1092.84,"endTime":1095.42,"body":"I did it for two weeks, and then"},{"speaker":"Ryan Spence","startTime":1095.45,"endTime":1097.73,"body":"something I watched a"},{"speaker":"Ryan Spence","startTime":1095.45,"endTime":1097.73,"body":"documentary and I became vegan"},{"speaker":"Ryan Spence","startTime":1097.73,"endTime":1102.68,"body":"and never looked back. So I"},{"speaker":"Ryan Spence","startTime":1097.73,"endTime":1102.68,"body":"guess it did work for me in"},{"speaker":"Ryan Spence","startTime":1102.68,"endTime":1105.26,"body":"terms of autofocus in the mind."},{"speaker":"Ryan Spence","startTime":1102.68,"endTime":1105.26,"body":"But for that process, setting"},{"speaker":"Ryan Spence","startTime":1105.26,"endTime":1109.37,"body":"myself a daily target worked for"},{"speaker":"Ryan Spence","startTime":1105.26,"endTime":1109.37,"body":"the meditation, it wasn't going"},{"speaker":"Ryan Spence","startTime":1109.37,"endTime":1116.15,"body":"to work for me, but it may work"},{"speaker":"Ryan Spence","startTime":1109.37,"endTime":1116.15,"body":"for you. And so I share all of"},{"speaker":"Ryan Spence","startTime":1116.15,"endTime":1120.38,"body":"this because I think when you're"},{"speaker":"Ryan Spence","startTime":1116.15,"endTime":1120.38,"body":"wanting to change something,"},{"speaker":"Ryan Spence","startTime":1120.38,"endTime":1123.92,"body":"when you feel you have habits,"},{"speaker":"Ryan Spence","startTime":1120.38,"endTime":1123.92,"body":"which don't support you who"},{"speaker":"Ryan Spence","startTime":1123.92,"endTime":1126.68,"body":"support the person, you you want"},{"speaker":"Ryan Spence","startTime":1123.92,"endTime":1126.68,"body":"to show up as the person that"},{"speaker":"Ryan Spence","startTime":1126.68,"endTime":1132.41,"body":"you want to be, then changing"},{"speaker":"Ryan Spence","startTime":1126.68,"endTime":1132.41,"body":"them is going to take some time."},{"speaker":"Ryan Spence","startTime":1132.41,"endTime":1136.19,"body":"And I think it's important to"},{"speaker":"Ryan Spence","startTime":1132.41,"endTime":1136.19,"body":"really think about why you want"},{"speaker":"Ryan Spence","startTime":1136.19,"endTime":1139.55,"body":"to change them. But also think"},{"speaker":"Ryan Spence","startTime":1136.19,"endTime":1139.55,"body":"about how you're going to change"},{"speaker":"Ryan Spence","startTime":1139.55,"endTime":1142.01,"body":"them. What's the process that"},{"speaker":"Ryan Spence","startTime":1139.55,"endTime":1142.01,"body":"you're going to follow? What are"},{"speaker":"Ryan Spence","startTime":1142.01,"endTime":1146.54,"body":"the questions you're going to"},{"speaker":"Ryan Spence","startTime":1142.01,"endTime":1146.54,"body":"ask yourself, and how will you"},{"speaker":"Ryan Spence","startTime":1146.87,"endTime":1152.84,"body":"determine whether, first of all,"},{"speaker":"Ryan Spence","startTime":1146.87,"endTime":1152.84,"body":"the change is working for you,"},{"speaker":"Ryan Spence","startTime":1153.17,"endTime":1157.46,"body":"but also determining whether"},{"speaker":"Ryan Spence","startTime":1153.17,"endTime":1157.46,"body":"you're happy, you know, and"},{"speaker":"Ryan Spence","startTime":1157.46,"endTime":1160.31,"body":"whether you're happy with the"},{"speaker":"Ryan Spence","startTime":1157.46,"endTime":1160.31,"body":"new habit that you're"},{"speaker":"Ryan Spence","startTime":1160.31,"endTime":1160.85,"body":"developing."},{"speaker":"Ryan Spence","startTime":1162.83,"endTime":1166.795,"body":"And so, I'd like to recap on the"},{"speaker":"Ryan Spence","startTime":1162.83,"endTime":1166.795,"body":"three questions I asked myself"},{"speaker":"Ryan Spence","startTime":1166.858,"endTime":1170.886,"body":"when deciding to cultivate this"},{"speaker":"Ryan Spence","startTime":1166.858,"endTime":1170.886,"body":"daily meditation practice. First"},{"speaker":"Ryan Spence","startTime":1170.949,"endTime":1174.474,"body":"question, I asked myself, How"},{"speaker":"Ryan Spence","startTime":1170.949,"endTime":1174.474,"body":"can it be easy? What can I"},{"speaker":"Ryan Spence","startTime":1174.537,"endTime":1178.44,"body":"commit to two questions in one"},{"speaker":"Ryan Spence","startTime":1174.537,"endTime":1178.44,"body":"there? So ask yourself that you"},{"speaker":"Ryan Spence","startTime":1178.503,"endTime":1181.965,"body":"want to go to the gym more"},{"speaker":"Ryan Spence","startTime":1178.503,"endTime":1181.965,"body":"often. Okay, how can that be"},{"speaker":"Ryan Spence","startTime":1182.027,"endTime":1185.741,"body":"easy? What can you commit to?"},{"speaker":"Ryan Spence","startTime":1182.027,"endTime":1185.741,"body":"Can you commit to going three"},{"speaker":"Ryan Spence","startTime":1185.804,"endTime":1189.644,"body":"times a week to for 15 minutes,"},{"speaker":"Ryan Spence","startTime":1185.804,"endTime":1189.644,"body":"20 minutes? You know, can you"},{"speaker":"Ryan Spence","startTime":1189.707,"endTime":1193.546,"body":"commit to doing 10 minutes at"},{"speaker":"Ryan Spence","startTime":1189.707,"endTime":1193.546,"body":"home, but it's stretching but a"},{"speaker":"Ryan Spence","startTime":1193.609,"endTime":1197.512,"body":"wait Whatever it is, how can it"},{"speaker":"Ryan Spence","startTime":1193.609,"endTime":1197.512,"body":"be easy, because if it's easy,"},{"speaker":"Ryan Spence","startTime":1197.575,"endTime":1201.162,"body":"you'll keep doing it. If it's"},{"speaker":"Ryan Spence","startTime":1197.575,"endTime":1201.162,"body":"easy, you'll just decide if"},{"speaker":"Ryan Spence","startTime":1201.225,"endTime":1205.065,"body":"there's no reason not to really."},{"speaker":"Ryan Spence","startTime":1201.225,"endTime":1205.065,"body":"But the more friction that's"},{"speaker":"Ryan Spence","startTime":1205.128,"endTime":1207.96,"body":"there, the more you put"},{"speaker":"Ryan Spence","startTime":1205.128,"endTime":1207.96,"body":"obstacles in the way,"},{"speaker":"Ryan Spence","startTime":1208.023,"endTime":1211.989,"body":"particularly in terms of having"},{"speaker":"Ryan Spence","startTime":1208.023,"endTime":1211.989,"body":"to do an hour or bust, the less"},{"speaker":"Ryan Spence","startTime":1212.052,"endTime":1216.143,"body":"likely you are to do it, and the"},{"speaker":"Ryan Spence","startTime":1212.052,"endTime":1216.143,"body":"less likely you are to cultivate"},{"speaker":"Ryan Spence","startTime":1216.206,"endTime":1220.046,"body":"a new habit. Question number"},{"speaker":"Ryan Spence","startTime":1216.206,"endTime":1220.046,"body":"two, when is it going to be easy"},{"speaker":"Ryan Spence","startTime":1220.109,"endTime":1223.885,"body":"to do this? What time of day?"},{"speaker":"Ryan Spence","startTime":1220.109,"endTime":1223.885,"body":"What can you connect it to? Is"},{"speaker":"Ryan Spence","startTime":1223.948,"endTime":1227.851,"body":"it something that is better to"},{"speaker":"Ryan Spence","startTime":1223.948,"endTime":1227.851,"body":"do? The very first thing in the"},{"speaker":"Ryan Spence","startTime":1227.914,"endTime":1231.942,"body":"morning, as soon as you wake up?"},{"speaker":"Ryan Spence","startTime":1227.914,"endTime":1231.942,"body":"I had a client who likes to who"},{"speaker":"Ryan Spence","startTime":1232.005,"endTime":1235.53,"body":"wants to develop a writing"},{"speaker":"Ryan Spence","startTime":1232.005,"endTime":1235.53,"body":"practice. And what he did was"},{"speaker":"Ryan Spence","startTime":1235.593,"endTime":1239.307,"body":"connect it to the time when they"},{"speaker":"Ryan Spence","startTime":1235.593,"endTime":1239.307,"body":"sit and have their morning"},{"speaker":"Ryan Spence","startTime":1239.37,"endTime":1243.272,"body":"coffee at that time they would"},{"speaker":"Ryan Spence","startTime":1239.37,"endTime":1243.272,"body":"commit to writing. And again, I"},{"speaker":"Ryan Spence","startTime":1243.335,"endTime":1247.238,"body":"think it was, how long can you"},{"speaker":"Ryan Spence","startTime":1243.335,"endTime":1247.238,"body":"commit to and it was 10 minutes"},{"speaker":"Ryan Spence","startTime":1247.301,"endTime":1250.951,"body":"a day, still 10 minutes, don't"},{"speaker":"Ryan Spence","startTime":1247.301,"endTime":1250.951,"body":"try and do 30 minutes or 45"},{"speaker":"Ryan Spence","startTime":1251.014,"endTime":1254.728,"body":"minutes, commit to 10. And if"},{"speaker":"Ryan Spence","startTime":1251.014,"endTime":1254.728,"body":"you do more than a given day,"},{"speaker":"Ryan Spence","startTime":1254.791,"endTime":1258.568,"body":"that's fantastic. If you miss a"},{"speaker":"Ryan Spence","startTime":1254.791,"endTime":1258.568,"body":"day, it's not the end of the"},{"speaker":"Ryan Spence","startTime":1258.63,"endTime":1262.722,"body":"world, but commit to what's easy"},{"speaker":"Ryan Spence","startTime":1258.63,"endTime":1262.722,"body":"and commit to a time of day when"},{"speaker":"Ryan Spence","startTime":1262.785,"endTime":1266.436,"body":"it's easy when your brain is"},{"speaker":"Ryan Spence","startTime":1262.785,"endTime":1266.436,"body":"going to trigger you to think"},{"speaker":"Ryan Spence","startTime":1266.499,"endTime":1270.149,"body":"this is the time that I should"},{"speaker":"Ryan Spence","startTime":1266.499,"endTime":1270.149,"body":"do the thing. And the third"},{"speaker":"Ryan Spence","startTime":1270.212,"endTime":1273.863,"body":"question, how long will you"},{"speaker":"Ryan Spence","startTime":1270.212,"endTime":1273.863,"body":"commit to it? And again, here,"},{"speaker":"Ryan Spence","startTime":1273.926,"endTime":1277.577,"body":"think about how this works in"},{"speaker":"Ryan Spence","startTime":1273.926,"endTime":1277.577,"body":"relation to not just how you"},{"speaker":"Ryan Spence","startTime":1277.64,"endTime":1281.164,"body":"think but in relation to the"},{"speaker":"Ryan Spence","startTime":1277.64,"endTime":1281.164,"body":"habit that you're trying to"},{"speaker":"Ryan Spence","startTime":1281.227,"endTime":1285.004,"body":"change? Is it something where"},{"speaker":"Ryan Spence","startTime":1281.227,"endTime":1285.004,"body":"having a daily target is going"},{"speaker":"Ryan Spence","startTime":1285.067,"endTime":1289.095,"body":"to be helpful, where you commit"},{"speaker":"Ryan Spence","startTime":1285.067,"endTime":1289.095,"body":"for 30 days, and then you get to"},{"speaker":"Ryan Spence","startTime":1289.158,"endTime":1292.998,"body":"30? You say that was great, I'm"},{"speaker":"Ryan Spence","startTime":1289.158,"endTime":1292.998,"body":"going to do another 30 Or I'm"},{"speaker":"Ryan Spence","startTime":1293.061,"endTime":1297.026,"body":"going to do 60? Or I'm going to"},{"speaker":"Ryan Spence","startTime":1293.061,"endTime":1297.026,"body":"do 90? Or is it something where"},{"speaker":"Ryan Spence","startTime":1297.089,"endTime":1300.929,"body":"just committing to showing up"},{"speaker":"Ryan Spence","startTime":1297.089,"endTime":1300.929,"body":"for that time each day is going"},{"speaker":"Ryan Spence","startTime":1300.992,"endTime":1305.083,"body":"to serve you better. Just saying"},{"speaker":"Ryan Spence","startTime":1300.992,"endTime":1305.083,"body":"that today, I'm going to do, for"},{"speaker":"Ryan Spence","startTime":1305.146,"endTime":1308.923,"body":"example, 10 minutes. And then"},{"speaker":"Ryan Spence","startTime":1305.146,"endTime":1308.923,"body":"when you wake up tomorrow, you"},{"speaker":"Ryan Spence","startTime":1308.986,"endTime":1312.888,"body":"just say today, I'm going to do"},{"speaker":"Ryan Spence","startTime":1308.986,"endTime":1312.888,"body":"10 minutes. And you just do it"},{"speaker":"Ryan Spence","startTime":1312.951,"endTime":1316.665,"body":"that way on a daily basis."},{"speaker":"Ryan Spence","startTime":1312.951,"endTime":1316.665,"body":"Whatever works for you, and as I"},{"speaker":"Ryan Spence","startTime":1316.728,"endTime":1320.19,"body":"say, it can differ depending"},{"speaker":"Ryan Spence","startTime":1316.728,"endTime":1320.19,"body":"upon the habit that you're"},{"speaker":"Ryan Spence","startTime":1320.253,"endTime":1324.155,"body":"trying to change the one that"},{"speaker":"Ryan Spence","startTime":1320.253,"endTime":1324.155,"body":"you're trying to transform. So I"},{"speaker":"Ryan Spence","startTime":1324.218,"endTime":1327.743,"body":"realised as I'm coming to the"},{"speaker":"Ryan Spence","startTime":1324.218,"endTime":1327.743,"body":"end of this episode that I"},{"speaker":"Ryan Spence","startTime":1327.806,"endTime":1331.709,"body":"haven't actually told you how"},{"speaker":"Ryan Spence","startTime":1327.806,"endTime":1331.709,"body":"long I've meditated for. So I've"},{"speaker":"Ryan Spence","startTime":1331.772,"endTime":1335.674,"body":"actually meditated at the time"},{"speaker":"Ryan Spence","startTime":1331.772,"endTime":1335.674,"body":"recording this. I'm on a streak"},{"speaker":"Ryan Spence","startTime":1335.737,"endTime":1339.577,"body":"of 102 days, daily meditation."},{"speaker":"Ryan Spence","startTime":1335.737,"endTime":1339.577,"body":"And that's daily meditation is"},{"speaker":"Ryan Spence","startTime":1339.64,"endTime":1343.542,"body":"taking me through kids school"},{"speaker":"Ryan Spence","startTime":1339.64,"endTime":1343.542,"body":"holidays, through our holiday to"},{"speaker":"Ryan Spence","startTime":1343.605,"endTime":1347.13,"body":"be through a couple of late"},{"speaker":"Ryan Spence","startTime":1343.605,"endTime":1347.13,"body":"nights and having to sort of"},{"speaker":"Ryan Spence","startTime":1347.193,"endTime":1350.97,"body":"wake up really early the next"},{"speaker":"Ryan Spence","startTime":1347.193,"endTime":1350.97,"body":"day to get that meditation in."},{"speaker":"Ryan Spence","startTime":1351.032,"endTime":1354.557,"body":"But I feel really great about"},{"speaker":"Ryan Spence","startTime":1351.032,"endTime":1354.557,"body":"it. I feel great about it."},{"speaker":"Ryan Spence","startTime":1354.62,"endTime":1357.768,"body":"Because just because of the"},{"speaker":"Ryan Spence","startTime":1354.62,"endTime":1357.768,"body":"benefits of meditation"},{"speaker":"Ryan Spence","startTime":1357.83,"endTime":1361.607,"body":"themselves, but I feel great"},{"speaker":"Ryan Spence","startTime":1357.83,"endTime":1361.607,"body":"about it. Because it's now just"},{"speaker":"Ryan Spence","startTime":1361.67,"endTime":1365.258,"body":"becoming who I am. It's no"},{"speaker":"Ryan Spence","startTime":1361.67,"endTime":1365.258,"body":"longer a question of, Oh, I've"},{"speaker":"Ryan Spence","startTime":1365.321,"endTime":1369.16,"body":"got to get up, do I really have"},{"speaker":"Ryan Spence","startTime":1365.321,"endTime":1369.16,"body":"to go meditate? It's now I am"},{"speaker":"Ryan Spence","startTime":1369.223,"endTime":1373.126,"body":"the person that meditates every"},{"speaker":"Ryan Spence","startTime":1369.223,"endTime":1373.126,"body":"day. That's just who I am. And"},{"speaker":"Ryan Spence","startTime":1373.189,"endTime":1377.028,"body":"this is the great thing about"},{"speaker":"Ryan Spence","startTime":1373.189,"endTime":1377.028,"body":"consistency. Because the longer"},{"speaker":"Ryan Spence","startTime":1377.091,"endTime":1381.12,"body":"that you do something, the more"},{"speaker":"Ryan Spence","startTime":1377.091,"endTime":1381.12,"body":"it becomes who you are. And when"},{"speaker":"Ryan Spence","startTime":1381.183,"endTime":1384.959,"body":"it becomes who you are, then"},{"speaker":"Ryan Spence","startTime":1381.183,"endTime":1384.959,"body":"it's no longer a question about"},{"speaker":"Ryan Spence","startTime":1385.022,"endTime":1388.925,"body":"whether or not you do the thing."},{"speaker":"Ryan Spence","startTime":1385.022,"endTime":1388.925,"body":"And even if you miss a day or"},{"speaker":"Ryan Spence","startTime":1388.988,"endTime":1392.89,"body":"two here or there, it doesn't"},{"speaker":"Ryan Spence","startTime":1388.988,"endTime":1392.89,"body":"change who you are, you're still"},{"speaker":"Ryan Spence","startTime":1392.953,"endTime":1396.667,"body":"the person who does whatever it"},{"speaker":"Ryan Spence","startTime":1392.953,"endTime":1396.667,"body":"is, in my case, I'm still a"},{"speaker":"Ryan Spence","startTime":1396.73,"endTime":1400.57,"body":"person who meditates every day."},{"speaker":"Ryan Spence","startTime":1396.73,"endTime":1400.57,"body":"It doesn't matter if I miss a"},{"speaker":"Ryan Spence","startTime":1400.632,"endTime":1404.472,"body":"day or if I miss a couple of"},{"speaker":"Ryan Spence","startTime":1400.632,"endTime":1404.472,"body":"days. Because within myself now,"},{"speaker":"Ryan Spence","startTime":1404.535,"endTime":1408.563,"body":"I am just a person, I have built"},{"speaker":"Ryan Spence","startTime":1404.535,"endTime":1408.563,"body":"that habit. I have committed to"},{"speaker":"Ryan Spence","startTime":1408.626,"endTime":1412.34,"body":"myself that this is now what I"},{"speaker":"Ryan Spence","startTime":1408.626,"endTime":1412.34,"body":"do. And I love it. And I now"},{"speaker":"Ryan Spence","startTime":1412.403,"endTime":1416.054,"body":"found that this is carrying"},{"speaker":"Ryan Spence","startTime":1412.403,"endTime":1416.054,"body":"through to other aspects of my"},{"speaker":"Ryan Spence","startTime":1416.117,"endTime":1420.145,"body":"life. So following my holiday in"},{"speaker":"Ryan Spence","startTime":1416.117,"endTime":1420.145,"body":"Ibiza and my vision now of some"},{"speaker":"Ryan Spence","startTime":1420.208,"endTime":1424.111,"body":"way spending large chunks of my"},{"speaker":"Ryan Spence","startTime":1420.208,"endTime":1424.111,"body":"year in Ibiza at some point, I"},{"speaker":"Ryan Spence","startTime":1424.174,"endTime":1427.95,"body":"started start learning Spanish."},{"speaker":"Ryan Spence","startTime":1424.174,"endTime":1427.95,"body":"And I've done the same thing"},{"speaker":"Ryan Spence","startTime":1428.013,"endTime":1431.916,"body":"with learning Spanish. I've got"},{"speaker":"Ryan Spence","startTime":1428.013,"endTime":1431.916,"body":"the Duolingo app, committed to"},{"speaker":"Ryan Spence","startTime":1431.979,"endTime":1435.755,"body":"10 minutes a day. And that's"},{"speaker":"Ryan Spence","startTime":1431.979,"endTime":1435.755,"body":"what I do on Sundays. I've gone"},{"speaker":"Ryan Spence","startTime":1435.818,"endTime":1439.469,"body":"for 20 minutes, 30 minutes."},{"speaker":"Ryan Spence","startTime":1435.818,"endTime":1439.469,"body":"Other days, I've just done the"},{"speaker":"Ryan Spence","startTime":1439.532,"endTime":1443.434,"body":"10. But again, I don't want to"},{"speaker":"Ryan Spence","startTime":1439.532,"endTime":1443.434,"body":"break the streak. Now it's just"},{"speaker":"Ryan Spence","startTime":1443.497,"endTime":1447.085,"body":"a habit. It's like today I would"},{"speaker":"Ryan Spence","startTime":1443.497,"endTime":1447.085,"body":"use Spanish today I will"},{"speaker":"Ryan Spence","startTime":1447.148,"endTime":1450.862,"body":"practice my Spanish. And it's"},{"speaker":"Ryan Spence","startTime":1447.148,"endTime":1450.862,"body":"now it's only been 26 days at"},{"speaker":"Ryan Spence","startTime":1450.925,"endTime":1454.764,"body":"the time of recording this. But"},{"speaker":"Ryan Spence","startTime":1450.925,"endTime":1454.764,"body":"again, the longer that I keep"},{"speaker":"Ryan Spence","startTime":1454.827,"endTime":1458.541,"body":"this up, the more it will just"},{"speaker":"Ryan Spence","startTime":1454.827,"endTime":1458.541,"body":"become who I am. And I'm not"},{"speaker":"Ryan Spence","startTime":1458.604,"endTime":1462.192,"body":"doing it with a view to I'm"},{"speaker":"Ryan Spence","startTime":1458.604,"endTime":1462.192,"body":"going to be fluent in Spanish"},{"speaker":"Ryan Spence","startTime":1462.255,"endTime":1466.157,"body":"next summer and blah, blah. It's"},{"speaker":"Ryan Spence","startTime":1462.255,"endTime":1466.157,"body":"just I want to be someone who"},{"speaker":"Ryan Spence","startTime":1466.22,"endTime":1469.745,"body":"can speak someone who can get"},{"speaker":"Ryan Spence","startTime":1466.22,"endTime":1469.745,"body":"around someone who can get"},{"speaker":"Ryan Spence","startTime":1469.808,"endTime":1473.144,"body":"obese. I mean, have a"},{"speaker":"Ryan Spence","startTime":1469.808,"endTime":1473.144,"body":"conversation in the restaurant,"},{"speaker":"Ryan Spence","startTime":1473.207,"endTime":1477.173,"body":"just do basic things. But there"},{"speaker":"Ryan Spence","startTime":1473.207,"endTime":1477.173,"body":"is no bigger picture than that."},{"speaker":"Ryan Spence","startTime":1477.236,"endTime":1481.075,"body":"I just want to be someone who"},{"speaker":"Ryan Spence","startTime":1477.236,"endTime":1481.075,"body":"speaks Spanish however, could I"},{"speaker":"Ryan Spence","startTime":1481.138,"endTime":1485.041,"body":"hope that that is and so each"},{"speaker":"Ryan Spence","startTime":1481.138,"endTime":1485.041,"body":"day, I sit down and do the work."},{"speaker":"Ryan Spence","startTime":1485.104,"endTime":1488.943,"body":"Simple as that. So I hope that"},{"speaker":"Ryan Spence","startTime":1485.104,"endTime":1488.943,"body":"this is helpful for you. We're"},{"speaker":"Ryan Spence","startTime":1489.006,"endTime":1492.72,"body":"coming up to the end of November"},{"speaker":"Ryan Spence","startTime":1489.006,"endTime":1492.72,"body":"as I as I record this, and"},{"speaker":"Ryan Spence","startTime":1492.783,"endTime":1496.496,"body":"people are already starting to"},{"speaker":"Ryan Spence","startTime":1492.783,"endTime":1496.496,"body":"think about the new year and"},{"speaker":"Ryan Spence","startTime":1496.559,"endTime":1500.147,"body":"resolutions I didn't, I didn't"},{"speaker":"Ryan Spence","startTime":1496.559,"endTime":1500.147,"body":"deal with resolutions, but"},{"speaker":"Ryan Spence","startTime":1500.21,"endTime":1504.176,"body":"whatever works for you. But as"},{"speaker":"Ryan Spence","startTime":1500.21,"endTime":1504.176,"body":"we start to start to think about"},{"speaker":"Ryan Spence","startTime":1504.239,"endTime":1507.386,"body":"the things, we want to change"},{"speaker":"Ryan Spence","startTime":1504.239,"endTime":1507.386,"body":"things we want to do"},{"speaker":"Ryan Spence","startTime":1507.449,"endTime":1511.162,"body":"differently. Maybe we'll come"},{"speaker":"Ryan Spence","startTime":1507.449,"endTime":1511.162,"body":"back to this episode and also"},{"speaker":"Ryan Spence","startTime":1511.225,"endTime":1514.939,"body":"Episode 31, Consistency Beats"},{"speaker":"Ryan Spence","startTime":1511.225,"endTime":1514.939,"body":"Intensity. And really look at"},{"speaker":"Ryan Spence","startTime":1515.002,"endTime":1518.779,"body":"the habits that you have the"},{"speaker":"Ryan Spence","startTime":1515.002,"endTime":1518.779,"body":"support you the habits that you"},{"speaker":"Ryan Spence","startTime":1518.842,"endTime":1522.807,"body":"have, that don't support you and"},{"speaker":"Ryan Spence","startTime":1518.842,"endTime":1522.807,"body":"that you'd like to change. And"},{"speaker":"Ryan Spence","startTime":1522.87,"endTime":1526.835,"body":"look at them through the lens of"},{"speaker":"Ryan Spence","startTime":1522.87,"endTime":1526.835,"body":"these two episodes and see, if"},{"speaker":"Ryan Spence","startTime":1526.898,"endTime":1530.738,"body":"you can take some small pearls"},{"speaker":"Ryan Spence","startTime":1526.898,"endTime":1530.738,"body":"of wisdom to help you start to"},{"speaker":"Ryan Spence","startTime":1530.801,"endTime":1534.829,"body":"get on the path to changing them"},{"speaker":"Ryan Spence","startTime":1530.801,"endTime":1534.829,"body":"to becoming the person who fill"},{"speaker":"Ryan Spence","startTime":1534.892,"endTime":1538.669,"body":"in the blank, whatever it is"},{"speaker":"Ryan Spence","startTime":1534.892,"endTime":1538.669,"body":"that it is for you, whatever it"},{"speaker":"Ryan Spence","startTime":1538.732,"endTime":1542.509,"body":"is that you want to do. Send me"},{"speaker":"Ryan Spence","startTime":1538.732,"endTime":1542.509,"body":"a message, send me an email,"},{"speaker":"Ryan Spence","startTime":1542.572,"endTime":1546.537,"body":"hey@iamryanspence.com. Or send"},{"speaker":"Ryan Spence","startTime":1542.572,"endTime":1546.537,"body":"me a DM on Instagram or LinkedIn"},{"speaker":"Ryan Spence","startTime":1546.6,"endTime":1550.44,"body":"and let me know what habit is"},{"speaker":"Ryan Spence","startTime":1546.6,"endTime":1550.44,"body":"that you're trying to cultivate"},{"speaker":"Ryan Spence","startTime":1550.502,"endTime":1554.342,"body":"or what habit it is that you're"},{"speaker":"Ryan Spence","startTime":1550.502,"endTime":1554.342,"body":"trying to change. I'd love to"},{"speaker":"Ryan Spence","startTime":1554.405,"endTime":1558.056,"body":"hear from you. And I'd love to"},{"speaker":"Ryan Spence","startTime":1554.405,"endTime":1558.056,"body":"be able to cheer you on and"},{"speaker":"Ryan Spence","startTime":1558.119,"endTime":1562.084,"body":"support you. And yeah, I really"},{"speaker":"Ryan Spence","startTime":1558.119,"endTime":1562.084,"body":"just like to hear what you take"},{"speaker":"Ryan Spence","startTime":1562.147,"endTime":1565.987,"body":"away from the shows, because"},{"speaker":"Ryan Spence","startTime":1562.147,"endTime":1565.987,"body":"everything that I share here has"},{"speaker":"Ryan Spence","startTime":1566.05,"endTime":1570.141,"body":"been really powerful for me. And"},{"speaker":"Ryan Spence","startTime":1566.05,"endTime":1570.141,"body":"I'm hoping that they are just as"},{"speaker":"Ryan Spence","startTime":1570.204,"endTime":1574.044,"body":"powerful for you in some way,"},{"speaker":"Ryan Spence","startTime":1570.204,"endTime":1574.044,"body":"shape, or form. And share share"},{"speaker":"Ryan Spence","startTime":1574.107,"endTime":1577.946,"body":"the episode with anyone you know"},{"speaker":"Ryan Spence","startTime":1574.107,"endTime":1577.946,"body":"who is desperately trying to"},{"speaker":"Ryan Spence","startTime":1578.009,"endTime":1581.597,"body":"change something he's been"},{"speaker":"Ryan Spence","startTime":1578.009,"endTime":1581.597,"body":"they've been trying for a long"},{"speaker":"Ryan Spence","startTime":1581.66,"endTime":1585.436,"body":"time to give something up or try"},{"speaker":"Ryan Spence","startTime":1581.66,"endTime":1585.436,"body":"something new, or cultivate"},{"speaker":"Ryan Spence","startTime":1585.499,"endTime":1589.15,"body":"something that supports their"},{"speaker":"Ryan Spence","startTime":1585.499,"endTime":1589.15,"body":"well being and their mission"},{"speaker":"Ryan Spence","startTime":1589.213,"endTime":1593.305,"body":"where it is that they want to go"},{"speaker":"Ryan Spence","startTime":1589.213,"endTime":1593.305,"body":"share the episode with them. You"},{"speaker":"Ryan Spence","startTime":1593.367,"endTime":1596.955,"body":"know, we've got to help the"},{"speaker":"Ryan Spence","startTime":1593.367,"endTime":1596.955,"body":"people around us, it's how we"},{"speaker":"Ryan Spence","startTime":1597.018,"endTime":1601.11,"body":"create this ripple effect is how"},{"speaker":"Ryan Spence","startTime":1597.018,"endTime":1601.11,"body":"we all progressively get better,"},{"speaker":"Ryan Spence","startTime":1601.173,"endTime":1605.201,"body":"better within ourselves, we get"},{"speaker":"Ryan Spence","startTime":1601.173,"endTime":1605.201,"body":"to know ourselves better, we get"},{"speaker":"Ryan Spence","startTime":1605.264,"endTime":1609.292,"body":"to just live our lives better. I"},{"speaker":"Ryan Spence","startTime":1605.264,"endTime":1609.292,"body":"mean, whatever better means for"},{"speaker":"Ryan Spence","startTime":1609.355,"endTime":1613.132,"body":"you, as an individual. And if"},{"speaker":"Ryan Spence","startTime":1609.355,"endTime":1613.132,"body":"you're looking for support, or"},{"speaker":"Ryan Spence","startTime":1613.195,"endTime":1617.034,"body":"you're just not quite sure how"},{"speaker":"Ryan Spence","startTime":1613.195,"endTime":1617.034,"body":"having support can help you on"},{"speaker":"Ryan Spence","startTime":1617.097,"endTime":1620.811,"body":"your path to living a life"},{"speaker":"Ryan Spence","startTime":1617.097,"endTime":1620.811,"body":"that's lit help you on your path"},{"speaker":"Ryan Spence","startTime":1620.874,"endTime":1624.651,"body":"to cultivating, developing and"},{"speaker":"Ryan Spence","startTime":1620.874,"endTime":1624.651,"body":"sustaining, which is the main"},{"speaker":"Ryan Spence","startTime":1624.714,"endTime":1628.616,"body":"thing, these habits that just"},{"speaker":"Ryan Spence","startTime":1624.714,"endTime":1628.616,"body":"become who you are. Why not book"},{"speaker":"Ryan Spence","startTime":1628.679,"endTime":1632.519,"body":"a call, let's have a chat. This"},{"speaker":"Ryan Spence","startTime":1628.679,"endTime":1632.519,"body":"is what I do as a as a coach,"},{"speaker":"Ryan Spence","startTime":1632.582,"endTime":1636.484,"body":"this is what I help my clients"},{"speaker":"Ryan Spence","startTime":1632.582,"endTime":1636.484,"body":"with, I help them develop tools"},{"speaker":"Ryan Spence","startTime":1636.547,"endTime":1640.135,"body":"and strategies and develop"},{"speaker":"Ryan Spence","startTime":1636.547,"endTime":1640.135,"body":"habits that support the person"},{"speaker":"Ryan Spence","startTime":1640.198,"endTime":1644.226,"body":"they want to become support the"},{"speaker":"Ryan Spence","startTime":1640.198,"endTime":1644.226,"body":"life that they want to live that"},{"speaker":"Ryan Spence","startTime":1644.289,"endTime":1646.807,"body":"support them in living life lit!"},{"speaker":"Ryan Spence","startTime":1644.289,"endTime":1646.807,"body":"head to"},{"speaker":"Ryan Spence","startTime":1646.87,"endTime":1650.71,"body":"iamryanspence.com/coaching. And"},{"speaker":"Ryan Spence","startTime":1646.87,"endTime":1650.71,"body":"check out the page read about"},{"speaker":"Ryan Spence","startTime":1650.773,"endTime":1654.234,"body":"what coaching is. And from"},{"speaker":"Ryan Spence","startTime":1650.773,"endTime":1654.234,"body":"there, you can book a call a"},{"speaker":"Ryan Spence","startTime":1654.297,"endTime":1657.948,"body":"free one hour consultation,"},{"speaker":"Ryan Spence","startTime":1654.297,"endTime":1657.948,"body":"where I get to know a bit more"},{"speaker":"Ryan Spence","startTime":1658.011,"endTime":1661.851,"body":"about what it is that you're"},{"speaker":"Ryan Spence","startTime":1658.011,"endTime":1661.851,"body":"you're going through what you're"},{"speaker":"Ryan Spence","startTime":1661.914,"endTime":1665.879,"body":"looking to work on and look at"},{"speaker":"Ryan Spence","startTime":1661.914,"endTime":1665.879,"body":"ways that I can support you with"},{"speaker":"Ryan Spence","startTime":1665.942,"endTime":1669.53,"body":"that and see if we're a good fit"},{"speaker":"Ryan Spence","startTime":1665.942,"endTime":1669.53,"body":"to work together. Again,"},{"speaker":"Ryan Spence","startTime":1669.593,"endTime":1673.307,"body":"iamryanspence.com/coaching."},{"speaker":"Ryan Spence","startTime":1669.593,"endTime":1673.307,"body":"Looking forward to getting on a"},{"speaker":"Ryan Spence","startTime":1673.369,"endTime":1676.894,"body":"call with you and helping"},{"speaker":"Ryan Spence","startTime":1673.369,"endTime":1676.894,"body":"support you as you come to the"},{"speaker":"Ryan Spence","startTime":1676.957,"endTime":1680.923,"body":"end of this year and roll into"},{"speaker":"Ryan Spence","startTime":1676.957,"endTime":1680.923,"body":"2023. And until then, thanks for"},{"speaker":"Ryan Spence","startTime":1680.986,"endTime":1684.762,"body":"being here. Catch you again next"},{"speaker":"Ryan Spence","startTime":1680.986,"endTime":1684.762,"body":"week, stop living a life of"},{"speaker":"Ryan Spence","startTime":1684.825,"endTime":1686.84,"body":"lethargy, start living life lit."},{"speaker":"Ryan Spence","startTime":1689.84,"endTime":1694.231,"body":"Thanks for tuning in. But before"},{"speaker":"Ryan Spence","startTime":1689.84,"endTime":1694.231,"body":"you go, the weight of limiting"},{"speaker":"Ryan Spence","startTime":1694.301,"endTime":1698.484,"body":"beliefs is heavy. It literally"},{"speaker":"Ryan Spence","startTime":1694.301,"endTime":1698.484,"body":"weighs you down and keeps you"},{"speaker":"Ryan Spence","startTime":1698.553,"endTime":1702.736,"body":"stuck in that life of lethargy."},{"speaker":"Ryan Spence","startTime":1698.553,"endTime":1702.736,"body":"I know. It's why I stayed in"},{"speaker":"Ryan Spence","startTime":1702.806,"endTime":1706.989,"body":"biglaw for so long. And it's why"},{"speaker":"Ryan Spence","startTime":1702.806,"endTime":1706.989,"body":"so many of my clients don't"},{"speaker":"Ryan Spence","startTime":1707.058,"endTime":1711.38,"body":"believe they can do the things"},{"speaker":"Ryan Spence","startTime":1707.058,"endTime":1711.38,"body":"that they want to do. Or causes"},{"speaker":"Ryan Spence","startTime":1711.45,"endTime":1715.493,"body":"those limiting beliefs. It's a"},{"speaker":"Ryan Spence","startTime":1711.45,"endTime":1715.493,"body":"lack of confidence, lack of"},{"speaker":"Ryan Spence","startTime":1715.563,"endTime":1719.746,"body":"confidence in the belief that"},{"speaker":"Ryan Spence","startTime":1715.563,"endTime":1719.746,"body":"you can do the things that you"},{"speaker":"Ryan Spence","startTime":1719.815,"endTime":1723.44,"body":"want to do. And I've got"},{"speaker":"Ryan Spence","startTime":1719.815,"endTime":1723.44,"body":"something for that. It's my"},{"speaker":"Ryan Spence","startTime":1723.51,"endTime":1727.693,"body":"confidence journal. It's six"},{"speaker":"Ryan Spence","startTime":1723.51,"endTime":1727.693,"body":"journal prompts that I created,"},{"speaker":"Ryan Spence","startTime":1727.763,"endTime":1732.015,"body":"that I've used to help me get"},{"speaker":"Ryan Spence","startTime":1727.763,"endTime":1732.015,"body":"from where I am to where I want"},{"speaker":"Ryan Spence","startTime":1732.085,"endTime":1736.128,"body":"to be, to help to give me the"},{"speaker":"Ryan Spence","startTime":1732.085,"endTime":1736.128,"body":"belief to do the things that"},{"speaker":"Ryan Spence","startTime":1736.198,"endTime":1740.032,"body":"seem outside of my control"},{"speaker":"Ryan Spence","startTime":1736.198,"endTime":1740.032,"body":"outside of what I can do. If"},{"speaker":"Ryan Spence","startTime":1740.102,"endTime":1743.936,"body":"this sounds like you, you need"},{"speaker":"Ryan Spence","startTime":1740.102,"endTime":1743.936,"body":"to get your hands on the"},{"speaker":"Ryan Spence","startTime":1744.005,"endTime":1748.327,"body":"journal. Best thing about it,"},{"speaker":"Ryan Spence","startTime":1744.005,"endTime":1748.327,"body":"it's free. All you have to do is"},{"speaker":"Ryan Spence","startTime":1748.397,"endTime":1752.301,"body":"head to iamryanspence.com. Hit"},{"speaker":"Ryan Spence","startTime":1748.397,"endTime":1752.301,"body":"the button for confidence"},{"speaker":"Ryan Spence","startTime":1752.371,"endTime":1756.275,"body":"journal, and get your copy"},{"speaker":"Ryan Spence","startTime":1752.371,"endTime":1756.275,"body":"today, it's going to help you"},{"speaker":"Ryan Spence","startTime":1756.344,"endTime":1760.666,"body":"start to reframe your thoughts"},{"speaker":"Ryan Spence","startTime":1756.344,"endTime":1760.666,"body":"and get you thinking about what"},{"speaker":"Ryan Spence","startTime":1760.736,"endTime":1764.989,"body":"you can do instead of focusing"},{"speaker":"Ryan Spence","startTime":1760.736,"endTime":1764.989,"body":"on what you can't do. And shed"},{"speaker":"Ryan Spence","startTime":1765.058,"endTime":1768.892,"body":"that load of limiting beliefs"},{"speaker":"Ryan Spence","startTime":1765.058,"endTime":1768.892,"body":"that you don't need to be"},{"speaker":"Ryan Spence","startTime":1768.962,"endTime":1773.145,"body":"carrying. See you again next"},{"speaker":"Ryan Spence","startTime":1768.962,"endTime":1773.145,"body":"week. And until that time, stop"},{"speaker":"Ryan Spence","startTime":1773.215,"endTime":1776.84,"body":"living a life of lethargy and"},{"speaker":"Ryan Spence","startTime":1773.215,"endTime":1776.84,"body":"start living life lit!"}]}