{"version":"1.0.0","segments":[{"speaker":"Jon Acuff","startTime":1.89,"endTime":4.53,"body":"Hey everyone, and"},{"speaker":"Jon Acuff","startTime":1.89,"endTime":4.53,"body":"welcome to the All It Takes Is A"},{"speaker":"Jon Acuff","startTime":4.53,"endTime":13.59,"body":"Goal podcast. I'm your host, Jon"},{"speaker":"Jon Acuff","startTime":4.53,"endTime":13.59,"body":"Acuff and I love goals. Why?"},{"speaker":"Jon Acuff","startTime":14.07,"endTime":17.82,"body":"Because a goal is the fastest"},{"speaker":"Jon Acuff","startTime":14.07,"endTime":17.82,"body":"path between where you are today"},{"speaker":"Jon Acuff","startTime":17.82,"endTime":19.74,"body":"and where you want to be"},{"speaker":"Jon Acuff","startTime":17.82,"endTime":19.74,"body":"tomorrow. And best of all,"},{"speaker":"Jon Acuff","startTime":19.92,"endTime":25.2,"body":"finishing a goal feels amazing."},{"speaker":"Jon Acuff","startTime":19.92,"endTime":25.2,"body":"You will never forget what it"},{"speaker":"Jon Acuff","startTime":25.2,"endTime":28.59,"body":"felt like to walk across the"},{"speaker":"Jon Acuff","startTime":25.2,"endTime":28.59,"body":"stage and have a dean, hand you"},{"speaker":"Jon Acuff","startTime":28.59,"endTime":32.58,"body":"a diploma you've dreamed about"},{"speaker":"Jon Acuff","startTime":28.59,"endTime":32.58,"body":"for years. You'll never forget"},{"speaker":"Jon Acuff","startTime":32.82,"endTime":35.97,"body":"how good it felt to walk around"},{"speaker":"Jon Acuff","startTime":32.82,"endTime":35.97,"body":"your entire neighborhood without"},{"speaker":"Jon Acuff","startTime":35.97,"endTime":39.3,"body":"getting winded. You'll never"},{"speaker":"Jon Acuff","startTime":35.97,"endTime":39.3,"body":"forget how good it felt to walk"},{"speaker":"Jon Acuff","startTime":39.3,"endTime":43.98,"body":"to the mailbox without worrying"},{"speaker":"Jon Acuff","startTime":39.3,"endTime":43.98,"body":"about bills because you paid"},{"speaker":"Jon Acuff","startTime":43.98,"endTime":47.04,"body":"them all. That's why restaurants"},{"speaker":"Jon Acuff","startTime":43.98,"endTime":47.04,"body":"have their first dollar bill"},{"speaker":"Jon Acuff","startTime":47.04,"endTime":49.5,"body":"framed behind the cash register."},{"speaker":"Jon Acuff","startTime":47.04,"endTime":49.5,"body":"It's not about the amount of"},{"speaker":"Jon Acuff","startTime":49.5,"endTime":53.82,"body":"money, it's just $1 after all."},{"speaker":"Jon Acuff","startTime":49.5,"endTime":53.82,"body":"It's about what the money means."},{"speaker":"Jon Acuff","startTime":54.09,"endTime":56.58,"body":"It means they did it. They"},{"speaker":"Jon Acuff","startTime":54.09,"endTime":56.58,"body":"finished. That's the best"},{"speaker":"Jon Acuff","startTime":56.58,"endTime":59.91,"body":"feeling in the world. And I want"},{"speaker":"Jon Acuff","startTime":56.58,"endTime":59.91,"body":"that feeling for you. I want you"},{"speaker":"Jon Acuff","startTime":59.91,"endTime":62.85,"body":"to have that moment. I want to"},{"speaker":"Jon Acuff","startTime":59.91,"endTime":62.85,"body":"help you cross the finish line"},{"speaker":"Jon Acuff","startTime":62.88,"endTime":66.66,"body":"of whatever goals you care about"},{"speaker":"Jon Acuff","startTime":62.88,"endTime":66.66,"body":"the most because the future"},{"speaker":"Jon Acuff","startTime":66.69,"endTime":69.51,"body":"belongs the finishers. That's"},{"speaker":"Jon Acuff","startTime":66.69,"endTime":69.51,"body":"why I'm doing this podcast."},{"speaker":"Jon Acuff","startTime":69.66,"endTime":74.4,"body":"Today's episode is sponsored by"},{"speaker":"Jon Acuff","startTime":69.66,"endTime":74.4,"body":"Medi-Share. Have you guys ever"},{"speaker":"Jon Acuff","startTime":74.4,"endTime":77.52,"body":"had buyer's remorse? You know"},{"speaker":"Jon Acuff","startTime":74.4,"endTime":77.52,"body":"that feeling of intense regret"},{"speaker":"Jon Acuff","startTime":77.52,"endTime":80.55,"body":"because the thing you thought"},{"speaker":"Jon Acuff","startTime":77.52,"endTime":80.55,"body":"you just had to have was only"},{"speaker":"Jon Acuff","startTime":80.55,"endTime":83.13,"body":"something used once or twice?"},{"speaker":"Jon Acuff","startTime":80.55,"endTime":83.13,"body":"For me it was the time I bought"},{"speaker":"Jon Acuff","startTime":83.13,"endTime":85.41,"body":"a really expensive road bike"},{"speaker":"Jon Acuff","startTime":83.13,"endTime":85.41,"body":"because I thought I was going to"},{"speaker":"Jon Acuff","startTime":85.41,"endTime":88.62,"body":"get into cycling. I proceeded to"},{"speaker":"Jon Acuff","startTime":85.41,"endTime":88.62,"body":"hang it on the wall in my garage"},{"speaker":"Jon Acuff","startTime":88.62,"endTime":91.77,"body":"and feel ashamed for six months."},{"speaker":"Jon Acuff","startTime":88.62,"endTime":91.77,"body":"Well, I know some of you are"},{"speaker":"Jon Acuff","startTime":91.77,"endTime":94.74,"body":"experiencing buyer's remorse"},{"speaker":"Jon Acuff","startTime":91.77,"endTime":94.74,"body":"right now for something much"},{"speaker":"Jon Acuff","startTime":94.74,"endTime":97.5,"body":"more frustrating. You know what"},{"speaker":"Jon Acuff","startTime":94.74,"endTime":97.5,"body":"I'm talking about. It's the"},{"speaker":"Jon Acuff","startTime":97.5,"endTime":101.01,"body":"healthcare you rushed to get"},{"speaker":"Jon Acuff","startTime":97.5,"endTime":101.01,"body":"during open enrollment last"},{"speaker":"Jon Acuff","startTime":101.01,"endTime":103.47,"body":"December. Well, I have some good"},{"speaker":"Jon Acuff","startTime":101.01,"endTime":103.47,"body":"news for you. You've probably"},{"speaker":"Jon Acuff","startTime":103.47,"endTime":106.14,"body":"heard me talking about our main"},{"speaker":"Jon Acuff","startTime":103.47,"endTime":106.14,"body":"sponsor for this podcast,"},{"speaker":"Jon Acuff","startTime":106.35,"endTime":110.28,"body":"Medi-Share. And these guys have"},{"speaker":"Jon Acuff","startTime":106.35,"endTime":110.28,"body":"the answer to healthcare buyer's"},{"speaker":"Jon Acuff","startTime":110.28,"endTime":114.33,"body":"remorse. Check this out, members"},{"speaker":"Jon Acuff","startTime":110.28,"endTime":114.33,"body":"of Medi-Share save up to 50% or"},{"speaker":"Jon Acuff","startTime":114.33,"endTime":117.09,"body":"more per month on their health"},{"speaker":"Jon Acuff","startTime":114.33,"endTime":117.09,"body":"care costs. They say the typical"},{"speaker":"Jon Acuff","startTime":117.09,"endTime":120.39,"body":"family saves up to $500 per"},{"speaker":"Jon Acuff","startTime":117.09,"endTime":120.39,"body":"month. And here's the best part,"},{"speaker":"Jon Acuff","startTime":120.45,"endTime":123.6,"body":"you can become a member at any"},{"speaker":"Jon Acuff","startTime":120.45,"endTime":123.6,"body":"time. So that means it isn't too"},{"speaker":"Jon Acuff","startTime":123.6,"endTime":126.09,"body":"late to ditch your buyer's"},{"speaker":"Jon Acuff","startTime":123.6,"endTime":126.09,"body":"remorse and switch to a more"},{"speaker":"Jon Acuff","startTime":126.09,"endTime":129.12,"body":"affordable health care that will"},{"speaker":"Jon Acuff","startTime":126.09,"endTime":129.12,"body":"save you money and help you"},{"speaker":"Jon Acuff","startTime":129.12,"endTime":131.64,"body":"sleep better at night. If this"},{"speaker":"Jon Acuff","startTime":129.12,"endTime":131.64,"body":"is your first time you're"},{"speaker":"Jon Acuff","startTime":131.64,"endTime":134.88,"body":"hearing about Medi-Share, it is"},{"speaker":"Jon Acuff","startTime":131.64,"endTime":134.88,"body":"the best alternative to health"},{"speaker":"Jon Acuff","startTime":134.88,"endTime":137.88,"body":"insurance that allows you to"},{"speaker":"Jon Acuff","startTime":134.88,"endTime":137.88,"body":"share the burden of medical"},{"speaker":"Jon Acuff","startTime":137.88,"endTime":142.35,"body":"bills, offers access to 900,000"},{"speaker":"Jon Acuff","startTime":137.88,"endTime":142.35,"body":"plus health care providers, and"},{"speaker":"Jon Acuff","startTime":142.35,"endTime":145.59,"body":"has a proven 25 year track"},{"speaker":"Jon Acuff","startTime":142.35,"endTime":145.59,"body":"record. Plus in addition to"},{"speaker":"Jon Acuff","startTime":145.59,"endTime":148.65,"body":"saving hundreds per month, as a"},{"speaker":"Jon Acuff","startTime":145.59,"endTime":148.65,"body":"member of Medi-Share, you will"},{"speaker":"Jon Acuff","startTime":148.65,"endTime":151.5,"body":"also have access to free"},{"speaker":"Jon Acuff","startTime":148.65,"endTime":151.5,"body":"telehealth and free"},{"speaker":"Jon Acuff","startTime":151.53,"endTime":154.8,"body":"telecounseling. You won't find"},{"speaker":"Jon Acuff","startTime":151.53,"endTime":154.8,"body":"that with any traditional health"},{"speaker":"Jon Acuff","startTime":154.8,"endTime":157.38,"body":"insurance provider. Guys, it"},{"speaker":"Jon Acuff","startTime":154.8,"endTime":157.38,"body":"only takes two minutes to see"},{"speaker":"Jon Acuff","startTime":157.38,"endTime":159.9,"body":"how much you could save. Go"},{"speaker":"Jon Acuff","startTime":157.38,"endTime":159.9,"body":"investigate that for yourself"},{"speaker":"Jon Acuff","startTime":159.93,"endTime":163.56,"body":"and your family at"},{"speaker":"Jon Acuff","startTime":159.93,"endTime":163.56,"body":"Medi-Share.com/Jon. That's"},{"speaker":"Jon Acuff","startTime":163.59,"endTime":167.34,"body":"Medi-Share.com/Jon. Remember Jon"},{"speaker":"Jon Acuff","startTime":163.59,"endTime":167.34,"body":"doesn't have an H in it. So it's"},{"speaker":"Jon Acuff","startTime":167.4,"endTime":173.79,"body":"a M-E-D-I, that's Medi, share,"},{"speaker":"Jon Acuff","startTime":167.4,"endTime":173.79,"body":"S-H-A-R-E dot com slash J-O-N."},{"speaker":"Jon Acuff","startTime":175.46,"endTime":179.54,"body":"In today's episode, I'm going to"},{"speaker":"Jon Acuff","startTime":175.46,"endTime":179.54,"body":"teach you something absolutely"},{"speaker":"Jon Acuff","startTime":179.54,"endTime":183.89,"body":"crazy about how your memory"},{"speaker":"Jon Acuff","startTime":179.54,"endTime":183.89,"body":"works, and what you can do about"},{"speaker":"Jon Acuff","startTime":183.89,"endTime":187.28,"body":"it to increase the amount of"},{"speaker":"Jon Acuff","startTime":183.89,"endTime":187.28,"body":"goals you finish. As some of you"},{"speaker":"Jon Acuff","startTime":187.28,"endTime":190.73,"body":"may know, I recently wrote a"},{"speaker":"Jon Acuff","startTime":187.28,"endTime":190.73,"body":"book about overthinking. It's"},{"speaker":"Jon Acuff","startTime":190.73,"endTime":194.45,"body":"called Soundtracks and it comes"},{"speaker":"Jon Acuff","startTime":190.73,"endTime":194.45,"body":"out on April 6. I titled it"},{"speaker":"Jon Acuff","startTime":194.45,"endTime":198.08,"body":"Soundtracks because that's what"},{"speaker":"Jon Acuff","startTime":194.45,"endTime":198.08,"body":"overthinking is. It's when you"},{"speaker":"Jon Acuff","startTime":198.08,"endTime":201.47,"body":"get stuck listening to a thought"},{"speaker":"Jon Acuff","startTime":198.08,"endTime":201.47,"body":"or personal soundtrack on"},{"speaker":"Jon Acuff","startTime":201.47,"endTime":205.01,"body":"repeat. One cool thing we're"},{"speaker":"Jon Acuff","startTime":201.47,"endTime":205.01,"body":"doing is that if you preorder"},{"speaker":"Jon Acuff","startTime":205.01,"endTime":208.94,"body":"before April 6, you get a free"},{"speaker":"Jon Acuff","startTime":205.01,"endTime":208.94,"body":"copy of the audiobook. Not a"},{"speaker":"Jon Acuff","startTime":208.94,"endTime":213.53,"body":"section, not a sample, not a"},{"speaker":"Jon Acuff","startTime":208.94,"endTime":213.53,"body":"portion, you get the whole"},{"speaker":"Jon Acuff","startTime":213.53,"endTime":217.13,"body":"thing. I was honestly very"},{"speaker":"Jon Acuff","startTime":213.53,"endTime":217.13,"body":"surprised that the publisher was"},{"speaker":"Jon Acuff","startTime":217.13,"endTime":220.28,"body":"willing to do that. There are a"},{"speaker":"Jon Acuff","startTime":217.13,"endTime":220.28,"body":"bunch of other cool bonuses, but"},{"speaker":"Jon Acuff","startTime":220.28,"endTime":224.03,"body":"I personally think that the free"},{"speaker":"Jon Acuff","startTime":220.28,"endTime":224.03,"body":"audiobook is the coolest thing"},{"speaker":"Jon Acuff","startTime":224.21,"endTime":227.96,"body":"we're giving away. You can find"},{"speaker":"Jon Acuff","startTime":224.21,"endTime":227.96,"body":"out more at SoundtracksBook.com."},{"speaker":"Jon Acuff","startTime":228.83,"endTime":231.26,"body":"And if you've already"},{"speaker":"Jon Acuff","startTime":228.83,"endTime":231.26,"body":"pre-ordered, go to that site"},{"speaker":"Jon Acuff","startTime":231.26,"endTime":234.62,"body":"SoundtracksBook.com, and fill"},{"speaker":"Jon Acuff","startTime":231.26,"endTime":234.62,"body":"out the quick form to make sure"},{"speaker":"Jon Acuff","startTime":234.62,"endTime":237.83,"body":"you get all of the bonuses."},{"speaker":"Jon Acuff","startTime":234.62,"endTime":237.83,"body":"Anyway, I wrote a book about"},{"speaker":"Jon Acuff","startTime":237.83,"endTime":240.35,"body":"overthinking and during the"},{"speaker":"Jon Acuff","startTime":237.83,"endTime":240.35,"body":"research phase, one of the"},{"speaker":"Jon Acuff","startTime":240.35,"endTime":244.61,"body":"things that kept coming up was"},{"speaker":"Jon Acuff","startTime":240.35,"endTime":244.61,"body":"the role that your memory plays."},{"speaker":"Jon Acuff","startTime":244.97,"endTime":250.73,"body":"The short version is that your"},{"speaker":"Jon Acuff","startTime":244.97,"endTime":250.73,"body":"memory is a liar. We tend to"},{"speaker":"Jon Acuff","startTime":250.73,"endTime":253.67,"body":"think our memory is telling us"},{"speaker":"Jon Acuff","startTime":250.73,"endTime":253.67,"body":"exactly what happened in the"},{"speaker":"Jon Acuff","startTime":253.67,"endTime":258.26,"body":"past. But that's, that's never"},{"speaker":"Jon Acuff","startTime":253.67,"endTime":258.26,"body":"what it does. It adds details,"},{"speaker":"Jon Acuff","startTime":258.26,"endTime":263.27,"body":"it deletes details, it distorts"},{"speaker":"Jon Acuff","startTime":258.26,"endTime":263.27,"body":"details, it changes details."},{"speaker":"Jon Acuff","startTime":263.42,"endTime":266.75,"body":"Your memory is a real rascal,"},{"speaker":"Jon Acuff","startTime":263.42,"endTime":266.75,"body":"which is a word I'm I'm trying"},{"speaker":"Jon Acuff","startTime":266.75,"endTime":269.78,"body":"to bring back. \"Rascal\", such a"},{"speaker":"Jon Acuff","startTime":266.75,"endTime":269.78,"body":"good word. Now, that's the bad"},{"speaker":"Jon Acuff","startTime":269.78,"endTime":273.17,"body":"news. The bad news is that your"},{"speaker":"Jon Acuff","startTime":269.78,"endTime":273.17,"body":"memory is a liar. The good news"},{"speaker":"Jon Acuff","startTime":273.17,"endTime":276.77,"body":"is that it's malleable,"},{"speaker":"Jon Acuff","startTime":273.17,"endTime":276.77,"body":"especially when you figure out"},{"speaker":"Jon Acuff","startTime":276.8,"endTime":281.9,"body":"where it comes from. Memory gets"},{"speaker":"Jon Acuff","startTime":276.8,"endTime":281.9,"body":"solidified by two things, sharp"},{"speaker":"Jon Acuff","startTime":281.9,"endTime":286.91,"body":"pain and the final moment in an"},{"speaker":"Jon Acuff","startTime":281.9,"endTime":286.91,"body":"experience. Scientists find that"},{"speaker":"Jon Acuff","startTime":286.91,"endTime":290.69,"body":"most people during an experience"},{"speaker":"Jon Acuff","startTime":286.91,"endTime":290.69,"body":"will take the average of the two"},{"speaker":"Jon Acuff","startTime":290.69,"endTime":294.38,"body":"situations and then color the"},{"speaker":"Jon Acuff","startTime":290.69,"endTime":294.38,"body":"whole memory based on that"},{"speaker":"Jon Acuff","startTime":294.38,"endTime":297.11,"body":"result. So they take the"},{"speaker":"Jon Acuff","startTime":294.38,"endTime":297.11,"body":"sharpest pain during the moment"},{"speaker":"Jon Acuff","startTime":297.38,"endTime":300.2,"body":"and the very last thing that"},{"speaker":"Jon Acuff","startTime":297.38,"endTime":300.2,"body":"happened and they create kind an"},{"speaker":"Jon Acuff","startTime":300.23,"endTime":304.79,"body":"average. In one study by Dr. Don"},{"speaker":"Jon Acuff","startTime":300.23,"endTime":304.79,"body":"Redelmeier at the University of"},{"speaker":"Jon Acuff","startTime":304.79,"endTime":308.78,"body":"Toronto, patients who underwent"},{"speaker":"Jon Acuff","startTime":304.79,"endTime":308.78,"body":"a painful medical procedure were"},{"speaker":"Jon Acuff","startTime":308.78,"endTime":312.56,"body":"analyzed. For some people, the"},{"speaker":"Jon Acuff","startTime":308.78,"endTime":312.56,"body":"procedure was relatively quick,"},{"speaker":"Jon Acuff","startTime":312.59,"endTime":317.33,"body":"lasting only eight minutes. For"},{"speaker":"Jon Acuff","startTime":312.59,"endTime":317.33,"body":"others, the procedure lasted 24"},{"speaker":"Jon Acuff","startTime":317.33,"endTime":320.81,"body":"minutes. The pain levels were"},{"speaker":"Jon Acuff","startTime":317.33,"endTime":320.81,"body":"the same, but the duration"},{"speaker":"Jon Acuff","startTime":320.84,"endTime":324.8,"body":"varied greatly. This idea was"},{"speaker":"Jon Acuff","startTime":320.84,"endTime":324.8,"body":"shared first, I read about it in"},{"speaker":"Jon Acuff","startTime":324.8,"endTime":328.25,"body":"Thinking Fast and Slow, which is"},{"speaker":"Jon Acuff","startTime":324.8,"endTime":328.25,"body":"an amazing book by Daniel"},{"speaker":"Jon Acuff","startTime":328.25,"endTime":331.97,"body":"Kahneman. Who do you think in"},{"speaker":"Jon Acuff","startTime":328.25,"endTime":331.97,"body":"this situation would say that"},{"speaker":"Jon Acuff","startTime":331.97,"endTime":335.45,"body":"they had the greater total pain?"},{"speaker":"Jon Acuff","startTime":331.97,"endTime":335.45,"body":"Before you answer that, let me,"},{"speaker":"Jon Acuff","startTime":335.48,"endTime":336.56,"body":"let me give you a little more"},{"speaker":"Jon Acuff","startTime":335.48,"endTime":336.56,"body":"background."},{"speaker":"Jon Acuff","startTime":336.56,"endTime":339.8,"body":"Let me clarify the situation, if"},{"speaker":"Jon Acuff","startTime":336.56,"endTime":339.8,"body":"you will, by letting you know"},{"speaker":"Jon Acuff","startTime":339.8,"endTime":343.64,"body":"that the procedure in question"},{"speaker":"Jon Acuff","startTime":339.8,"endTime":343.64,"body":"was a colonoscopy. Who do you"},{"speaker":"Jon Acuff","startTime":343.64,"endTime":346.58,"body":"think had the greater pain? The"},{"speaker":"Jon Acuff","startTime":343.64,"endTime":346.58,"body":"person who experienced an eight"},{"speaker":"Jon Acuff","startTime":346.58,"endTime":351.65,"body":"minute colonoscopy or the person"},{"speaker":"Jon Acuff","startTime":346.58,"endTime":351.65,"body":"who experienced a 24 minute"},{"speaker":"Jon Acuff","startTime":351.65,"endTime":354.95,"body":"colonoscopy? That sounds"},{"speaker":"Jon Acuff","startTime":351.65,"endTime":354.95,"body":"terrible to me, by the way. My"},{"speaker":"Jon Acuff","startTime":354.95,"endTime":359.15,"body":"two greatest fears are not"},{"speaker":"Jon Acuff","startTime":354.95,"endTime":359.15,"body":"living up to my potential, and"},{"speaker":"Jon Acuff","startTime":359.15,"endTime":363.11,"body":"kidney stones. I once thought I"},{"speaker":"Jon Acuff","startTime":359.15,"endTime":363.11,"body":"had a kidney stone but I just"},{"speaker":"Jon Acuff","startTime":363.11,"endTime":366.44,"body":"had a deep bruise from a wicked"},{"speaker":"Jon Acuff","startTime":363.11,"endTime":366.44,"body":"awesome Ultimate Frisbee injury."},{"speaker":"Jon Acuff","startTime":366.56,"endTime":370.04,"body":"Doctor said the leading cause of"},{"speaker":"Jon Acuff","startTime":366.56,"endTime":370.04,"body":"false positives for kidney"},{"speaker":"Jon Acuff","startTime":370.04,"endTime":374.12,"body":"stones is laying out during a"},{"speaker":"Jon Acuff","startTime":370.04,"endTime":374.12,"body":"round of Ultimate Frisbee. That"},{"speaker":"Jon Acuff","startTime":374.12,"endTime":377.6,"body":"happened when I was 22 at my"},{"speaker":"Jon Acuff","startTime":374.12,"endTime":377.6,"body":"first real job, and I thought"},{"speaker":"Jon Acuff","startTime":377.6,"endTime":381.53,"body":"that healthcare meant that my"},{"speaker":"Jon Acuff","startTime":377.6,"endTime":381.53,"body":"company just magically paid for"},{"speaker":"Jon Acuff","startTime":381.53,"endTime":385.16,"body":"everything. So I threw a bill"},{"speaker":"Jon Acuff","startTime":381.53,"endTime":385.16,"body":"away from the doctor. The doctor"},{"speaker":"Jon Acuff","startTime":385.16,"endTime":387.98,"body":"sent me a bill. I threw it away"},{"speaker":"Jon Acuff","startTime":385.16,"endTime":387.98,"body":"because I thought, \"Eh, my"},{"speaker":"Jon Acuff","startTime":387.98,"endTime":390.5,"body":"company's got that. I got health"},{"speaker":"Jon Acuff","startTime":387.98,"endTime":390.5,"body":"care. That's how that works,"},{"speaker":"Jon Acuff","startTime":390.5,"endTime":393.98,"body":"right?\" Two years later, my"},{"speaker":"Jon Acuff","startTime":390.5,"endTime":393.98,"body":"fiance at the time, Jenny, kept"},{"speaker":"Jon Acuff","startTime":393.98,"endTime":397.49,"body":"saying, \"How come... Like how"},{"speaker":"Jon Acuff","startTime":393.98,"endTime":397.49,"body":"come all of your credit card"},{"speaker":"Jon Acuff","startTime":397.49,"endTime":401.36,"body":"offers are from like the Bank of"},{"speaker":"Jon Acuff","startTime":397.49,"endTime":401.36,"body":"Hawaii, and are for cards with a"},{"speaker":"Jon Acuff","startTime":401.36,"endTime":406.1,"body":"43% interest rate?\" And I said,"},{"speaker":"Jon Acuff","startTime":401.36,"endTime":406.1,"body":"\"No idea.\" So we got a credit"},{"speaker":"Jon Acuff","startTime":406.1,"endTime":409.61,"body":"report and my $86 doctor's bill"},{"speaker":"Jon Acuff","startTime":406.1,"endTime":409.61,"body":"had gone to collections, and"},{"speaker":"Jon Acuff","startTime":409.61,"endTime":412.73,"body":"they were agencies trying to"},{"speaker":"Jon Acuff","startTime":409.61,"endTime":412.73,"body":"chase me down. I had like a"},{"speaker":"Jon Acuff","startTime":412.73,"endTime":416.99,"body":"double digit credit score. My"},{"speaker":"Jon Acuff","startTime":412.73,"endTime":416.99,"body":"credit score was like 42. Yowza!"},{"speaker":"Jon Acuff","startTime":417.35,"endTime":420.59,"body":"I mean, it would it be an"},{"speaker":"Jon Acuff","startTime":417.35,"endTime":420.59,"body":"amazing ACT score, like a 36 is"},{"speaker":"Jon Acuff","startTime":420.59,"endTime":423.59,"body":"legit, but it's not the best"},{"speaker":"Jon Acuff","startTime":420.59,"endTime":423.59,"body":"credit score. What a"},{"speaker":"Jon Acuff","startTime":423.59,"endTime":426.83,"body":"knucklehead, I was. Another word"},{"speaker":"Jon Acuff","startTime":423.59,"endTime":426.83,"body":"I'm trying to bring back rascal"},{"speaker":"Jon Acuff","startTime":426.83,"endTime":430.04,"body":"and knucklehead. Back to the"},{"speaker":"Jon Acuff","startTime":426.83,"endTime":430.04,"body":"question, who had the worst"},{"speaker":"Jon Acuff","startTime":430.04,"endTime":432.26,"body":"memory of the procedure, the"},{"speaker":"Jon Acuff","startTime":430.04,"endTime":432.26,"body":"patient who had an eight minute"},{"speaker":"Jon Acuff","startTime":432.26,"endTime":435.44,"body":"colonoscopy or the patient who"},{"speaker":"Jon Acuff","startTime":432.26,"endTime":435.44,"body":"had the 24 minute colonoscopy?"},{"speaker":"Jon Acuff","startTime":435.59,"endTime":439.04,"body":"The obvious answer is the second"},{"speaker":"Jon Acuff","startTime":435.59,"endTime":439.04,"body":"person, right? But that's where"},{"speaker":"Jon Acuff","startTime":439.04,"endTime":443.33,"body":"memory gets a little squirrely,"},{"speaker":"Jon Acuff","startTime":439.04,"endTime":443.33,"body":"the duration didn't matter. It"},{"speaker":"Jon Acuff","startTime":443.33,"endTime":446.87,"body":"had no effect whatsoever on the"},{"speaker":"Jon Acuff","startTime":443.33,"endTime":446.87,"body":"ratings of total pain. What"},{"speaker":"Jon Acuff","startTime":446.87,"endTime":451.67,"body":"mattered is what's known as the"},{"speaker":"Jon Acuff","startTime":446.87,"endTime":451.67,"body":"\"peak end rule,\" which is, and"},{"speaker":"Jon Acuff","startTime":451.67,"endTime":455.33,"body":"I'm quoting here, \"the average"},{"speaker":"Jon Acuff","startTime":451.67,"endTime":455.33,"body":"of the level of pain reported at"},{"speaker":"Jon Acuff","startTime":455.33,"endTime":458.51,"body":"the worst moment of the"},{"speaker":"Jon Acuff","startTime":455.33,"endTime":458.51,"body":"experience and at its end.\""},{"speaker":"Jon Acuff","startTime":458.87,"endTime":461.51,"body":"That's one of the ways biases"},{"speaker":"Jon Acuff","startTime":458.87,"endTime":461.51,"body":"form. Instead of taking a"},{"speaker":"Jon Acuff","startTime":461.51,"endTime":465.35,"body":"holistic view of the whole"},{"speaker":"Jon Acuff","startTime":461.51,"endTime":465.35,"body":"situation, our memory takes two"},{"speaker":"Jon Acuff","startTime":465.35,"endTime":470.63,"body":"snapshots, the worst pain and"},{"speaker":"Jon Acuff","startTime":465.35,"endTime":470.63,"body":"the conclusion. Kahneman warns"},{"speaker":"Jon Acuff","startTime":470.63,"endTime":473.48,"body":"against this in his book. He"},{"speaker":"Jon Acuff","startTime":470.63,"endTime":473.48,"body":"says confusing experience with"},{"speaker":"Jon Acuff","startTime":473.48,"endTime":477.35,"body":"the memory of it is a compelling"},{"speaker":"Jon Acuff","startTime":473.48,"endTime":477.35,"body":"cognitive illusion. That's a"},{"speaker":"Jon Acuff","startTime":477.35,"endTime":479.45,"body":"great phrase say that at a"},{"speaker":"Jon Acuff","startTime":477.35,"endTime":479.45,"body":"dinner party someday, like"},{"speaker":"Jon Acuff","startTime":479.45,"endTime":481.64,"body":"\"Well, I just think we might be"},{"speaker":"Jon Acuff","startTime":479.45,"endTime":481.64,"body":"suffering from cognitive"},{"speaker":"Jon Acuff","startTime":481.64,"endTime":484.46,"body":"illusions in this situation.\""},{"speaker":"Jon Acuff","startTime":481.64,"endTime":484.46,"body":"But he says it's the"},{"speaker":"Jon Acuff","startTime":484.46,"endTime":488.0,"body":"substitution that makes us"},{"speaker":"Jon Acuff","startTime":484.46,"endTime":488.0,"body":"believe a past experience can be"},{"speaker":"Jon Acuff","startTime":488.0,"endTime":492.23,"body":"ruined. We ruin the memory"},{"speaker":"Jon Acuff","startTime":488.0,"endTime":492.23,"body":"because we only take a snapshot"},{"speaker":"Jon Acuff","startTime":492.23,"endTime":496.7,"body":"we take the peak pain and the"},{"speaker":"Jon Acuff","startTime":492.23,"endTime":496.7,"body":"final moment, if the last memory"},{"speaker":"Jon Acuff","startTime":496.7,"endTime":500.84,"body":"you haven't been event is"},{"speaker":"Jon Acuff","startTime":496.7,"endTime":500.84,"body":"painful or awkward, you're less"},{"speaker":"Jon Acuff","startTime":500.84,"endTime":504.62,"body":"likely to want to do it again."},{"speaker":"Jon Acuff","startTime":500.84,"endTime":504.62,"body":"In one study, an otherwise"},{"speaker":"Jon Acuff","startTime":504.62,"endTime":508.1,"body":"beautiful piece of music ended"},{"speaker":"Jon Acuff","startTime":504.62,"endTime":508.1,"body":"with a shockingly bad needle"},{"speaker":"Jon Acuff","startTime":508.1,"endTime":510.92,"body":"scratch like, just across the"},{"speaker":"Jon Acuff","startTime":508.1,"endTime":510.92,"body":"record, like [mimicking a vinyl"},{"speaker":"Jon Acuff","startTime":510.92,"endTime":513.74,"body":"record scratch] terrible sound."},{"speaker":"Jon Acuff","startTime":510.92,"endTime":513.74,"body":"Participants reported that the"},{"speaker":"Jon Acuff","startTime":513.74,"endTime":518.3,"body":"final note, ruined the 1000s of"},{"speaker":"Jon Acuff","startTime":513.74,"endTime":518.3,"body":"wonderful notes that came before"},{"speaker":"Jon Acuff","startTime":518.3,"endTime":522.47,"body":"it. I tend to judge books or"},{"speaker":"Jon Acuff","startTime":518.3,"endTime":522.47,"body":"speeches or research or movies"},{"speaker":"Jon Acuff","startTime":522.47,"endTime":524.72,"body":"or really anything based on how"},{"speaker":"Jon Acuff","startTime":522.47,"endTime":524.72,"body":"many times they make me say,"},{"speaker":"Jon Acuff","startTime":525.35,"endTime":529.01,"body":"'[Gasp], that's what's up!\""},{"speaker":"Jon Acuff","startTime":525.35,"endTime":529.01,"body":"That's what I exclaim out loud"},{"speaker":"Jon Acuff","startTime":529.01,"endTime":531.74,"body":"when the idea knocks me over. Or"},{"speaker":"Jon Acuff","startTime":529.01,"endTime":531.74,"body":"I say \"Oh, come on! Are you"},{"speaker":"Jon Acuff","startTime":531.74,"endTime":535.79,"body":"kidding me?! Come on, dude, for"},{"speaker":"Jon Acuff","startTime":531.74,"endTime":535.79,"body":"real?!\" In one of the reviews"},{"speaker":"Jon Acuff","startTime":535.79,"endTime":538.31,"body":"you guys left, by the way,"},{"speaker":"Jon Acuff","startTime":535.79,"endTime":538.31,"body":"(thanks for doing that, you guys"},{"speaker":"Jon Acuff","startTime":538.34,"endTime":540.59,"body":"have written such amazing things"},{"speaker":"Jon Acuff","startTime":538.34,"endTime":540.59,"body":"in the reviews) in one of the"},{"speaker":"Jon Acuff","startTime":540.59,"endTime":544.04,"body":"reviews a woman named Rebecca"},{"speaker":"Jon Acuff","startTime":540.59,"endTime":544.04,"body":"said \"What you had to say made"},{"speaker":"Jon Acuff","startTime":544.04,"endTime":547.19,"body":"me press pause before I blow"},{"speaker":"Jon Acuff","startTime":544.04,"endTime":547.19,"body":"dried my hair. That doesn't"},{"speaker":"Jon Acuff","startTime":547.19,"endTime":548.24,"body":"happen with all podcasts.\""},{"speaker":"Jon Acuff","startTime":548.22,"endTime":550.89,"body":"That's exactly what I'm talking"},{"speaker":"Jon Acuff","startTime":548.22,"endTime":550.89,"body":"about. That's a stop you in the"},{"speaker":"Jon Acuff","startTime":550.89,"endTime":553.5,"body":"track moment. Like what makes"},{"speaker":"Jon Acuff","startTime":550.89,"endTime":553.5,"body":"you pause and go \"Whoa, wait a"},{"speaker":"Jon Acuff","startTime":553.5,"endTime":557.13,"body":"second. Are you serious?\" I"},{"speaker":"Jon Acuff","startTime":553.5,"endTime":557.13,"body":"included a bunch of those in my"},{"speaker":"Jon Acuff","startTime":557.13,"endTime":560.1,"body":"new book, including one from a"},{"speaker":"Jon Acuff","startTime":557.13,"endTime":560.1,"body":"conversation I had with Patsy"},{"speaker":"Jon Acuff","startTime":560.1,"endTime":563.19,"body":"Clairmont at lunch one day."},{"speaker":"Jon Acuff","startTime":560.1,"endTime":563.19,"body":"Patsy's written over 30 books"},{"speaker":"Jon Acuff","startTime":563.19,"endTime":565.32,"body":"and is one of the most"},{"speaker":"Jon Acuff","startTime":563.19,"endTime":565.32,"body":"accomplished public speakers in"},{"speaker":"Jon Acuff","startTime":565.32,"endTime":568.47,"body":"the country. She's in her 70s"},{"speaker":"Jon Acuff","startTime":565.32,"endTime":568.47,"body":"now, but told me that when she"},{"speaker":"Jon Acuff","startTime":568.47,"endTime":571.41,"body":"wrote her first book, the edits"},{"speaker":"Jon Acuff","startTime":568.47,"endTime":571.41,"body":"crushed her. She said, \"The"},{"speaker":"Jon Acuff","startTime":571.44,"endTime":575.13,"body":"editor sent back pages covered"},{"speaker":"Jon Acuff","startTime":571.44,"endTime":575.13,"body":"with red ink, and it looked like"},{"speaker":"Jon Acuff","startTime":575.13,"endTime":578.28,"body":"the manuscript was bleeding. I"},{"speaker":"Jon Acuff","startTime":575.13,"endTime":578.28,"body":"asked her to use a different"},{"speaker":"Jon Acuff","startTime":578.28,"endTime":580.98,"body":"color next time because it was"},{"speaker":"Jon Acuff","startTime":578.28,"endTime":580.98,"body":"so discouraging. The second"},{"speaker":"Jon Acuff","startTime":580.98,"endTime":583.53,"body":"round of edits came back with"},{"speaker":"Jon Acuff","startTime":580.98,"endTime":583.53,"body":"green ink, and now it felt like"},{"speaker":"Jon Acuff","startTime":583.53,"endTime":588.15,"body":"I was growing.\" That's what's"},{"speaker":"Jon Acuff","startTime":583.53,"endTime":588.15,"body":"up. Are you kidding me? Imagine"},{"speaker":"Jon Acuff","startTime":588.15,"endTime":590.61,"body":"if the next time you make a"},{"speaker":"Jon Acuff","startTime":588.15,"endTime":590.61,"body":"mistake or get feedback from a"},{"speaker":"Jon Acuff","startTime":590.61,"endTime":594.15,"body":"coworker, you think of the green"},{"speaker":"Jon Acuff","startTime":590.61,"endTime":594.15,"body":"ink. Instead of feeling like you"},{"speaker":"Jon Acuff","startTime":594.15,"endTime":598.53,"body":"failed, you remember you're"},{"speaker":"Jon Acuff","startTime":594.15,"endTime":598.53,"body":"growing. That's amazing. That's"},{"speaker":"Jon Acuff","startTime":598.53,"endTime":601.47,"body":"what the peak end rule was like"},{"speaker":"Jon Acuff","startTime":598.53,"endTime":601.47,"body":"for me. When I discovered it for"},{"speaker":"Jon Acuff","startTime":601.47,"endTime":604.89,"body":"the first time, I was really"},{"speaker":"Jon Acuff","startTime":601.47,"endTime":604.89,"body":"taken aback. I had no idea that"},{"speaker":"Jon Acuff","startTime":604.89,"endTime":610.23,"body":"the last moment of my experience"},{"speaker":"Jon Acuff","startTime":604.89,"endTime":610.23,"body":"was that powerful. Imagine what"},{"speaker":"Jon Acuff","startTime":610.23,"endTime":613.83,"body":"a bad ending to an otherwise"},{"speaker":"Jon Acuff","startTime":610.23,"endTime":613.83,"body":"good job can do to your career."},{"speaker":"Jon Acuff","startTime":614.1,"endTime":616.92,"body":"The real experience of your"},{"speaker":"Jon Acuff","startTime":614.1,"endTime":616.92,"body":"years with a company has been"},{"speaker":"Jon Acuff","startTime":616.92,"endTime":620.97,"body":"ruined by the memory of it as"},{"speaker":"Jon Acuff","startTime":616.92,"endTime":620.97,"body":"Kahneman cautioned. If you"},{"speaker":"Jon Acuff","startTime":620.97,"endTime":623.73,"body":"collect enough of those"},{"speaker":"Jon Acuff","startTime":620.97,"endTime":623.73,"body":"memories, wouldn't it be easy to"},{"speaker":"Jon Acuff","startTime":623.73,"endTime":627.45,"body":"start listening to a soundtrack?"},{"speaker":"Jon Acuff","startTime":623.73,"endTime":627.45,"body":"That overthinking loop that told"},{"speaker":"Jon Acuff","startTime":627.45,"endTime":631.26,"body":"you \"work is always miserable"},{"speaker":"Jon Acuff","startTime":627.45,"endTime":631.26,"body":"You'll always have a bad job"},{"speaker":"Jon Acuff","startTime":631.44,"endTime":634.47,"body":"What about the diet, you quit"},{"speaker":"Jon Acuff","startTime":631.44,"endTime":634.47,"body":"You ate well, and you exercis"},{"speaker":"Jon Acuff","startTime":634.47,"endTime":637.89,"body":"d for three months, feeling bet"},{"speaker":"Jon Acuff","startTime":634.47,"endTime":637.89,"body":"er every day. Life thou"},{"speaker":"Jon Acuff","startTime":637.89,"endTime":640.77,"body":"h, eventually got in the way"},{"speaker":"Jon Acuff","startTime":637.89,"endTime":640.77,"body":"nd you quit. The action of quitt"},{"speaker":"Jon Acuff","startTime":640.8,"endTime":643.53,"body":"ng, the last thing you did is"},{"speaker":"Jon Acuff","startTime":640.8,"endTime":643.53,"body":"hat you remember. Now a soundtr"},{"speaker":"Jon Acuff","startTime":643.53,"endTime":648.36,"body":"ck of \"diets never work for me\""},{"speaker":"Jon Acuff","startTime":643.53,"endTime":648.36,"body":"has room to grow. I wonder if"},{"speaker":"Jon Acuff","startTime":648.36,"endTime":651.18,"body":"the same thing happens"},{"speaker":"Jon Acuff","startTime":648.36,"endTime":651.18,"body":"ith relationships. Maybe you h"},{"speaker":"Jon Acuff","startTime":651.18,"endTime":654.18,"body":"d a three year dating relations"},{"speaker":"Jon Acuff","startTime":651.18,"endTime":654.18,"body":"ip. And it was, it was good. I"},{"speaker":"Jon Acuff","startTime":654.18,"endTime":657.18,"body":"was happy. You thought \"Th"},{"speaker":"Jon Acuff","startTime":654.18,"endTime":657.18,"body":"s, this could be the one\""},{"speaker":"Jon Acuff","startTime":657.18,"endTime":661.2,"body":"but then something terrible hap"},{"speaker":"Jon Acuff","startTime":657.18,"endTime":661.2,"body":"ened and it ended. The end. Th"},{"speaker":"Jon Acuff","startTime":661.2,"endTime":664.35,"body":"last memory you're lef"},{"speaker":"Jon Acuff","startTime":661.2,"endTime":664.35,"body":"with dominates the entire m"},{"speaker":"Jon Acuff","startTime":664.68,"endTime":668.22,"body":"mory. Can't you see how easy it"},{"speaker":"Jon Acuff","startTime":664.68,"endTime":668.22,"body":"would be to start thinking,"},{"speaker":"Jon Acuff","startTime":668.22,"endTime":671.76,"body":"\"Don't trust anyone. They'll on"},{"speaker":"Jon Acuff","startTime":668.22,"endTime":671.76,"body":"y hurt you\"? The three good y"},{"speaker":"Jon Acuff","startTime":671.76,"endTime":676.68,"body":"ars got erased in the face of"},{"speaker":"Jon Acuff","startTime":671.76,"endTime":676.68,"body":"the one bad breakup. This is"},{"speaker":"Jon Acuff","startTime":676.68,"endTime":679.71,"body":"hy life change is so challengi"},{"speaker":"Jon Acuff","startTime":676.68,"endTime":679.71,"body":"g. Your actions might have chan"},{"speaker":"Jon Acuff","startTime":679.71,"endTime":683.52,"body":"ed, but the soundtrack they are"},{"speaker":"Jon Acuff","startTime":679.71,"endTime":683.52,"body":"ased on didn't and eventually,"},{"speaker":"Jon Acuff","startTime":683.52,"endTime":686.22,"body":"he loop you've been unk"},{"speaker":"Jon Acuff","startTime":683.52,"endTime":686.22,"body":"owingly listening to for years"},{"speaker":"Jon Acuff","startTime":686.25,"endTime":690.18,"body":"if not decades, beats the new p"},{"speaker":"Jon Acuff","startTime":686.25,"endTime":690.18,"body":"an that you've only had for"},{"speaker":"Jon Acuff","startTime":690.42,"endTime":693.57,"body":"weeks, You're overthinking h"},{"speaker":"Jon Acuff","startTime":690.42,"endTime":693.57,"body":"d a 20 year head start on t"},{"speaker":"Jon Acuff","startTime":693.57,"endTime":698.94,"body":"at new goal. Should we feel asha"},{"speaker":"Jon Acuff","startTime":693.57,"endTime":698.94,"body":"ed it didn't last? Nope. Instea"},{"speaker":"Jon Acuff","startTime":698.94,"endTime":702.0,"body":", now that we know how our me"},{"speaker":"Jon Acuff","startTime":698.94,"endTime":702.0,"body":"ories are formed, we should us"},{"speaker":"Jon Acuff","startTime":702.0,"endTime":705.18,"body":"that information to our adva"},{"speaker":"Jon Acuff","startTime":702.0,"endTime":705.18,"body":"tage. What does that look like"},{"speaker":"Jon Acuff","startTime":705.18,"endTime":708.87,"body":"in a practical sense? Well,"},{"speaker":"Jon Acuff","startTime":705.18,"endTime":708.87,"body":"et's apply the peak end rule t"},{"speaker":"Jon Acuff","startTime":708.87,"endTime":712.65,"body":"a form of exercise that a lot"},{"speaker":"Jon Acuff","startTime":708.87,"endTime":712.65,"body":"of people hate, running. Do you"},{"speaker":"Jon Acuff","startTime":712.65,"endTime":715.74,"body":"now why the end of a race"},{"speaker":"Jon Acuff","startTime":712.65,"endTime":715.74,"body":"s a celebration? Do you know"},{"speaker":"Jon Acuff","startTime":715.74,"endTime":719.55,"body":"why there's a big banner and a m"},{"speaker":"Jon Acuff","startTime":715.74,"endTime":719.55,"body":"dal and free food and a lin"},{"speaker":"Jon Acuff","startTime":719.55,"endTime":722.28,"body":"of supporters you walk throug"},{"speaker":"Jon Acuff","startTime":719.55,"endTime":722.28,"body":"at the very end of the race? Do"},{"speaker":"Jon Acuff","startTime":722.28,"endTime":726.06,"body":"you know why there's a free"},{"speaker":"Jon Acuff","startTime":722.28,"endTime":726.06,"body":"eer tent, an official t-shirt"},{"speaker":"Jon Acuff","startTime":726.09,"endTime":729.57,"body":"and experts to help you stretch"},{"speaker":"Jon Acuff","startTime":726.09,"endTime":729.57,"body":"out? Do you know why Disney"},{"speaker":"Jon Acuff","startTime":729.57,"endTime":733.05,"body":"akes gorgeous medals that"},{"speaker":"Jon Acuff","startTime":729.57,"endTime":733.05,"body":"link heavily as people wear"},{"speaker":"Jon Acuff","startTime":733.05,"endTime":736.68,"body":"them around the park the rest o"},{"speaker":"Jon Acuff","startTime":733.05,"endTime":736.68,"body":"the day after a race? Becau"},{"speaker":"Jon Acuff","startTime":737.07,"endTime":741.54,"body":"e then you'll run another ra"},{"speaker":"Jon Acuff","startTime":737.07,"endTime":741.54,"body":"e. The race itself sucks. Peo"},{"speaker":"Jon Acuff","startTime":741.54,"endTime":745.32,"body":"le lose toenails! Not occas"},{"speaker":"Jon Acuff","startTime":741.54,"endTime":745.32,"body":"onally, often. Can you think of"},{"speaker":"Jon Acuff","startTime":745.32,"endTime":749.61,"body":"another activity you do voluntar"},{"speaker":"Jon Acuff","startTime":745.32,"endTime":749.61,"body":"ly that you paid for, where"},{"speaker":"Jon Acuff","startTime":749.61,"endTime":753.69,"body":"all your toenails falling off is"},{"speaker":"Jon Acuff","startTime":749.61,"endTime":753.69,"body":"a fairly common occurrence? Peo"},{"speaker":"Jon Acuff","startTime":753.69,"endTime":756.15,"body":"le throw up and have to use the"},{"speaker":"Jon Acuff","startTime":753.69,"endTime":756.15,"body":"bathroom on the side of the ro"},{"speaker":"Jon Acuff","startTime":756.15,"endTime":759.78,"body":"d, if not on themselves. They"},{"speaker":"Jon Acuff","startTime":756.15,"endTime":759.78,"body":"et chafed nipples. I could go"},{"speaker":"Jon Acuff","startTime":759.81,"endTime":763.98,"body":"on and on and on. There's no rea"},{"speaker":"Jon Acuff","startTime":759.81,"endTime":763.98,"body":"on anyone should run marathon"},{"speaker":"Jon Acuff","startTime":763.98,"endTime":766.95,"body":"or ultra marathons. I heard s"},{"speaker":"Jon Acuff","startTime":763.98,"endTime":766.95,"body":"meone say recently that ultra"},{"speaker":"Jon Acuff","startTime":766.95,"endTime":770.22,"body":"marathons are the new midlife c"},{"speaker":"Jon Acuff","startTime":766.95,"endTime":770.22,"body":"isis. And that really made me"},{"speaker":"Jon Acuff","startTime":770.22,"endTime":775.95,"body":"augh. The peak pain is too high"},{"speaker":"Jon Acuff","startTime":770.22,"endTime":775.95,"body":"But race organizers notice. So"},{"speaker":"Jon Acuff","startTime":775.95,"endTime":780.15,"body":"they make the ending amazing. T"},{"speaker":"Jon Acuff","startTime":775.95,"endTime":780.15,"body":"at's why I run. At the en"},{"speaker":"Jon Acuff","startTime":780.15,"endTime":783.9,"body":", I get the endorphins, I get"},{"speaker":"Jon Acuff","startTime":780.15,"endTime":783.9,"body":"the medal. I get the cheers."},{"speaker":"Jon Acuff","startTime":783.9,"endTime":787.05,"body":"get a dozen wonderful things."},{"speaker":"Jon Acuff","startTime":783.9,"endTime":787.05,"body":"ater that day at dinner, when I'"},{"speaker":"Jon Acuff","startTime":787.05,"endTime":789.0,"body":"with friends and they say \"Hey,"},{"speaker":"Jon Acuff","startTime":787.05,"endTime":789.0,"body":"what do you do today? What woul"},{"speaker":"Jon Acuff","startTime":789.0,"endTime":792.72,"body":"you do on this Saturday?\" I get"},{"speaker":"Jon Acuff","startTime":789.0,"endTime":792.72,"body":"to casually say, \"I don't know."},{"speaker":"Jon Acuff","startTime":792.72,"endTime":796.38,"body":"just you know, ran a half m"},{"speaker":"Jon Acuff","startTime":792.72,"endTime":796.38,"body":"rathon, whatever.\" I love all"},{"speaker":"Jon Acuff","startTime":796.41,"endTime":799.62,"body":"of that. By the way. I'm dying"},{"speaker":"Jon Acuff","startTime":796.41,"endTime":799.62,"body":"o run the Kessel Run challeng"},{"speaker":"Jon Acuff","startTime":799.62,"endTime":803.28,"body":"at Disney, which is when you ru"},{"speaker":"Jon Acuff","startTime":799.62,"endTime":803.28,"body":"the Disneyland Star Wars light"},{"speaker":"Jon Acuff","startTime":803.28,"endTime":807.33,"body":"ide half marathon in California"},{"speaker":"Jon Acuff","startTime":803.28,"endTime":807.33,"body":"nd the Disney World Star"},{"speaker":"Jon Acuff","startTime":807.33,"endTime":809.97,"body":"Wars dark side half marathon in"},{"speaker":"Jon Acuff","startTime":807.33,"endTime":809.97,"body":"Florida. Then you ge"},{"speaker":"Jon Acuff","startTime":809.97,"endTime":813.0,"body":"a special medal like commemorat"},{"speaker":"Jon Acuff","startTime":809.97,"endTime":813.0,"body":"ng when Han Solo made the Kess"},{"speaker":"Jon Acuff","startTime":813.0,"endTime":817.95,"body":"l Run in less than 12 pars"},{"speaker":"Jon Acuff","startTime":813.0,"endTime":817.95,"body":"cs. Boy, I am a dork. Disney"},{"speaker":"Jon Acuff","startTime":817.95,"endTime":820.65,"body":"akes elaborate medals b"},{"speaker":"Jon Acuff","startTime":817.95,"endTime":820.65,"body":"cause they know it'll encourag"},{"speaker":"Jon Acuff","startTime":820.83,"endTime":823.95,"body":"you to run the race. But they"},{"speaker":"Jon Acuff","startTime":820.83,"endTime":823.95,"body":"also know that if the end"},{"speaker":"Jon Acuff","startTime":823.95,"endTime":826.8,"body":"ain, that finish line momen"},{"speaker":"Jon Acuff","startTime":823.95,"endTime":826.8,"body":"is really low, it'll average ou"},{"speaker":"Jon Acuff","startTime":826.8,"endTime":830.37,"body":"the whole experience"},{"speaker":"Jon Acuff","startTime":826.8,"endTime":830.37,"body":"nto something more pleasurabl"},{"speaker":"Jon Acuff","startTime":830.37,"endTime":835.08,"body":". If the peak pain during a ra"},{"speaker":"Jon Acuff","startTime":830.37,"endTime":835.08,"body":"e is a 10, then the end pain is"},{"speaker":"Jon Acuff","startTime":835.08,"endTime":838.8,"body":"two, so the average that my m"},{"speaker":"Jon Acuff","startTime":835.08,"endTime":838.8,"body":"mory walks away with is a six"},{"speaker":"Jon Acuff","startTime":838.83,"endTime":842.19,"body":"I can, I can do a six all"},{"speaker":"Jon Acuff","startTime":838.83,"endTime":842.19,"body":"day son. The next time overthin"},{"speaker":"Jon Acuff","startTime":842.19,"endTime":846.15,"body":"ing gets in the way of a ta"},{"speaker":"Jon Acuff","startTime":842.19,"endTime":846.15,"body":"k you've been avoiding, change"},{"speaker":"Jon Acuff","startTime":846.15,"endTime":850.41,"body":"he ending. If memory is built"},{"speaker":"Jon Acuff","startTime":846.15,"endTime":850.41,"body":"rom two snapshots, peak pain and"},{"speaker":"Jon Acuff","startTime":850.41,"endTime":854.01,"body":"the end, start with the end. M"},{"speaker":"Jon Acuff","startTime":850.41,"endTime":854.01,"body":"ke the final thing that happens"},{"speaker":"Jon Acuff","startTime":854.45,"endTime":857.96,"body":"That's what Laura Kay does when"},{"speaker":"Jon Acuff","startTime":854.45,"endTime":857.96,"body":"her husband, a naval aviator,"},{"speaker":"Jon Acuff","startTime":858.14,"endTime":862.43,"body":"deploys. She told me, \"Each time"},{"speaker":"Jon Acuff","startTime":858.14,"endTime":862.43,"body":"my husband deploys, I know that"},{"speaker":"Jon Acuff","startTime":862.43,"endTime":866.48,"body":"my girls and I have seven months"},{"speaker":"Jon Acuff","startTime":862.43,"endTime":866.48,"body":"of uncertainty ahead of us. It"},{"speaker":"Jon Acuff","startTime":866.48,"endTime":870.5,"body":"can cause unimaginable anxiety."},{"speaker":"Jon Acuff","startTime":866.48,"endTime":870.5,"body":"We could swim in this uneasiness"},{"speaker":"Jon Acuff","startTime":870.53,"endTime":874.1,"body":"or we can shift our mind to the"},{"speaker":"Jon Acuff","startTime":870.53,"endTime":874.1,"body":"possibilities of the time we"},{"speaker":"Jon Acuff","startTime":874.1,"endTime":877.91,"body":"have before us. We almost always"},{"speaker":"Jon Acuff","startTime":874.1,"endTime":877.91,"body":"leave for a trip immediately"},{"speaker":"Jon Acuff","startTime":877.91,"endTime":882.95,"body":"after his departure to refocus"},{"speaker":"Jon Acuff","startTime":877.91,"endTime":882.95,"body":"on the new norm. We then become"},{"speaker":"Jon Acuff","startTime":882.95,"endTime":886.67,"body":"partners filling the gaps where"},{"speaker":"Jon Acuff","startTime":882.95,"endTime":886.67,"body":"we each can.\" Laura doesn't let"},{"speaker":"Jon Acuff","startTime":886.67,"endTime":890.21,"body":"overthinking DJ that deployment"},{"speaker":"Jon Acuff","startTime":886.67,"endTime":890.21,"body":"with anxiety and sadness. She"},{"speaker":"Jon Acuff","startTime":890.21,"endTime":894.38,"body":"knows that she has a choice,"},{"speaker":"Jon Acuff","startTime":890.21,"endTime":894.38,"body":"swim in the uneasiness or shift"},{"speaker":"Jon Acuff","startTime":894.38,"endTime":898.01,"body":"their soundtrack to the new"},{"speaker":"Jon Acuff","startTime":894.38,"endTime":898.01,"body":"possibilities. Once she made"},{"speaker":"Jon Acuff","startTime":898.01,"endTime":901.46,"body":"that choice, it led to an action"},{"speaker":"Jon Acuff","startTime":898.01,"endTime":901.46,"body":"to rewire the ending of the"},{"speaker":"Jon Acuff","startTime":901.46,"endTime":905.06,"body":"goodbye by taking a trip with"},{"speaker":"Jon Acuff","startTime":901.46,"endTime":905.06,"body":"her kids, she hit a deliberate"},{"speaker":"Jon Acuff","startTime":905.06,"endTime":908.75,"body":"reset. The last moment that the"},{"speaker":"Jon Acuff","startTime":905.06,"endTime":908.75,"body":"memory is built on isn't the"},{"speaker":"Jon Acuff","startTime":908.75,"endTime":912.05,"body":"tears of the goodbye. The last"},{"speaker":"Jon Acuff","startTime":908.75,"endTime":912.05,"body":"moment is the trip with her kids"},{"speaker":"Jon Acuff","startTime":912.32,"endTime":915.65,"body":"and the new adventure that lies"},{"speaker":"Jon Acuff","startTime":912.32,"endTime":915.65,"body":"ahead. I love that Laura does"},{"speaker":"Jon Acuff","startTime":915.65,"endTime":918.83,"body":"that. But for most of us,"},{"speaker":"Jon Acuff","startTime":915.65,"endTime":918.83,"body":"changing the pain at the end of"},{"speaker":"Jon Acuff","startTime":918.83,"endTime":922.25,"body":"the challenge is really"},{"speaker":"Jon Acuff","startTime":918.83,"endTime":922.25,"body":"difficult for one simple reason."},{"speaker":"Jon Acuff","startTime":922.76,"endTime":926.24,"body":"Peak performers suck at"},{"speaker":"Jon Acuff","startTime":922.76,"endTime":926.24,"body":"celebrating. They do. It's true."},{"speaker":"Jon Acuff","startTime":926.39,"endTime":928.97,"body":"Let's be honest, if you're"},{"speaker":"Jon Acuff","startTime":926.39,"endTime":928.97,"body":"listening to this podcast, then"},{"speaker":"Jon Acuff","startTime":929.15,"endTime":932.36,"body":"you're a high achiever. No one"},{"speaker":"Jon Acuff","startTime":929.15,"endTime":932.36,"body":"listens to a podcast about goals"},{"speaker":"Jon Acuff","startTime":932.36,"endTime":935.6,"body":"without thinking \"I can do more."},{"speaker":"Jon Acuff","startTime":932.36,"endTime":935.6,"body":"I think I can be more I think"},{"speaker":"Jon Acuff","startTime":935.6,"endTime":938.72,"body":"I've got potential.\" You care"},{"speaker":"Jon Acuff","startTime":935.6,"endTime":938.72,"body":"about peak performance, and so"},{"speaker":"Jon Acuff","startTime":938.72,"endTime":942.77,"body":"do I. And peak performers have a"},{"speaker":"Jon Acuff","startTime":938.72,"endTime":942.77,"body":"really hard time stopping at the"},{"speaker":"Jon Acuff","startTime":942.77,"endTime":946.61,"body":"end of a goal or project and"},{"speaker":"Jon Acuff","startTime":942.77,"endTime":946.61,"body":"celebrating it. Why do we have"},{"speaker":"Jon Acuff","startTime":946.61,"endTime":950.3,"body":"such a hard time celebrating our"},{"speaker":"Jon Acuff","startTime":946.61,"endTime":950.3,"body":"wins? Why do we have such a hard"},{"speaker":"Jon Acuff","startTime":950.3,"endTime":953.15,"body":"time admitting something went"},{"speaker":"Jon Acuff","startTime":950.3,"endTime":953.15,"body":"well? I think there are a few"},{"speaker":"Jon Acuff","startTime":953.15,"endTime":955.85,"body":"reasons. Number one, we don't"},{"speaker":"Jon Acuff","startTime":953.15,"endTime":955.85,"body":"want to lose our edge. We're"},{"speaker":"Jon Acuff","startTime":955.85,"endTime":960.35,"body":"afraid that if we pause, if we"},{"speaker":"Jon Acuff","startTime":955.85,"endTime":960.35,"body":"stop the forward motion, like to"},{"speaker":"Jon Acuff","startTime":960.35,"endTime":963.83,"body":"throw a party post a victory or"},{"speaker":"Jon Acuff","startTime":960.35,"endTime":963.83,"body":"shoot off a few fireworks, we'll"},{"speaker":"Jon Acuff","startTime":963.83,"endTime":967.58,"body":"lose all our momentum. Number"},{"speaker":"Jon Acuff","startTime":963.83,"endTime":967.58,"body":"two, I think we're worried"},{"speaker":"Jon Acuff","startTime":967.64,"endTime":970.94,"body":"someone will criticize our"},{"speaker":"Jon Acuff","startTime":967.64,"endTime":970.94,"body":"happiness. Joy takes real"},{"speaker":"Jon Acuff","startTime":970.94,"endTime":974.27,"body":"vulnerability. Cynicism and"},{"speaker":"Jon Acuff","startTime":970.94,"endTime":974.27,"body":"complaining don't cost you"},{"speaker":"Jon Acuff","startTime":974.27,"endTime":977.96,"body":"anything. Sharing a win, though,"},{"speaker":"Jon Acuff","startTime":974.27,"endTime":977.96,"body":"that exposes you in a way"},{"speaker":"Jon Acuff","startTime":977.96,"endTime":981.65,"body":"because then someone can say,"},{"speaker":"Jon Acuff","startTime":977.96,"endTime":981.65,"body":"\"Ugh, humblebrag\" or even worse,"},{"speaker":"Jon Acuff","startTime":981.74,"endTime":985.25,"body":"\"Must be nice.\" I wrote about"},{"speaker":"Jon Acuff","startTime":981.74,"endTime":985.25,"body":"that phrase \"must be nice\" in my"},{"speaker":"Jon Acuff","startTime":985.25,"endTime":987.98,"body":"new book Soundtracks, which is"},{"speaker":"Jon Acuff","startTime":985.25,"endTime":987.98,"body":"why like, I can't wait for you"},{"speaker":"Jon Acuff","startTime":987.98,"endTime":990.2,"body":"to read this one. There's so"},{"speaker":"Jon Acuff","startTime":987.98,"endTime":990.2,"body":"many things in it that I think"},{"speaker":"Jon Acuff","startTime":990.2,"endTime":992.33,"body":"you're going to love. The third"},{"speaker":"Jon Acuff","startTime":990.2,"endTime":992.33,"body":"reason I think we have a hard"},{"speaker":"Jon Acuff","startTime":992.33,"endTime":995.63,"body":"time celebrating is we're too"},{"speaker":"Jon Acuff","startTime":992.33,"endTime":995.63,"body":"busy to even notice we won."},{"speaker":"Jon Acuff","startTime":995.84,"endTime":999.77,"body":"We're already on to the next"},{"speaker":"Jon Acuff","startTime":995.84,"endTime":999.77,"body":"thing. A writer once asked me,"},{"speaker":"Jon Acuff","startTime":1000.22,"endTime":1002.77,"body":"\"How can you celebrate wins"},{"speaker":"Jon Acuff","startTime":1000.22,"endTime":1002.77,"body":"during the middle of a book"},{"speaker":"Jon Acuff","startTime":1002.77,"endTime":1005.26,"body":"project? Not just at the last"},{"speaker":"Jon Acuff","startTime":1002.77,"endTime":1005.26,"body":"moment when the book is all"},{"speaker":"Jon Acuff","startTime":1005.26,"endTime":1008.26,"body":"done.\" And I told him you should"},{"speaker":"Jon Acuff","startTime":1005.26,"endTime":1008.26,"body":"celebrate anytime you've"},{"speaker":"Jon Acuff","startTime":1008.26,"endTime":1011.8,"body":"written. If you write 100 words,"},{"speaker":"Jon Acuff","startTime":1008.26,"endTime":1011.8,"body":"celebrate. If you write for 30"},{"speaker":"Jon Acuff","startTime":1011.8,"endTime":1014.29,"body":"minutes, celebrate. If you are"},{"speaker":"Jon Acuff","startTime":1011.8,"endTime":1014.29,"body":"brave enough to share what you"},{"speaker":"Jon Acuff","startTime":1014.29,"endTime":1017.65,"body":"wrote with a friend, celebrate."},{"speaker":"Jon Acuff","startTime":1014.29,"endTime":1017.65,"body":"If you scribble down five ideas"},{"speaker":"Jon Acuff","startTime":1017.65,"endTime":1021.67,"body":"in your notebook that day,"},{"speaker":"Jon Acuff","startTime":1017.65,"endTime":1021.67,"body":"celebrate. Writing is hard."},{"speaker":"Jon Acuff","startTime":1022.03,"endTime":1025.81,"body":"Losing weight is hard. Paying"},{"speaker":"Jon Acuff","startTime":1022.03,"endTime":1025.81,"body":"off debt is hard. Podcasting is"},{"speaker":"Jon Acuff","startTime":1025.81,"endTime":1029.65,"body":"hard. The goals you're working"},{"speaker":"Jon Acuff","startTime":1025.81,"endTime":1029.65,"body":"on right now are hard. And if"},{"speaker":"Jon Acuff","startTime":1029.65,"endTime":1032.62,"body":"you don't celebrate, we don't"},{"speaker":"Jon Acuff","startTime":1029.65,"endTime":1032.62,"body":"create good memories of the"},{"speaker":"Jon Acuff","startTime":1032.62,"endTime":1035.32,"body":"activity and we reduce our odds"},{"speaker":"Jon Acuff","startTime":1032.62,"endTime":1035.32,"body":"on working on it again."},{"speaker":"Jon Acuff","startTime":1035.71,"endTime":1038.05,"body":"Remember, one of the things"},{"speaker":"Jon Acuff","startTime":1035.71,"endTime":1038.05,"body":"memory is based off of is the"},{"speaker":"Jon Acuff","startTime":1038.05,"endTime":1041.47,"body":"peak end rule, which is the"},{"speaker":"Jon Acuff","startTime":1038.05,"endTime":1041.47,"body":"average of the level of pain"},{"speaker":"Jon Acuff","startTime":1041.47,"endTime":1044.14,"body":"reported at the worst moment of"},{"speaker":"Jon Acuff","startTime":1041.47,"endTime":1044.14,"body":"experience, and at it's end."},{"speaker":"Jon Acuff","startTime":1044.66,"endTime":1047.84,"body":"Let's say the worst moment"},{"speaker":"Jon Acuff","startTime":1044.66,"endTime":1047.84,"body":"writing your book was an eight"},{"speaker":"Jon Acuff","startTime":1047.84,"endTime":1050.78,"body":"on the pain scale. Someone you"},{"speaker":"Jon Acuff","startTime":1047.84,"endTime":1050.78,"body":"cared about said something"},{"speaker":"Jon Acuff","startTime":1050.78,"endTime":1053.6,"body":"terribly mean about the book, or"},{"speaker":"Jon Acuff","startTime":1050.78,"endTime":1053.6,"body":"maybe a publisher rejected you"},{"speaker":"Jon Acuff","startTime":1053.6,"endTime":1056.54,"body":"and said you shouldn't even be a"},{"speaker":"Jon Acuff","startTime":1053.6,"endTime":1056.54,"body":"writer. A boss once said that to"},{"speaker":"Jon Acuff","startTime":1056.54,"endTime":1058.97,"body":"me. He said that I should"},{"speaker":"Jon Acuff","startTime":1056.54,"endTime":1058.97,"body":"consider stopping writing"},{"speaker":"Jon Acuff","startTime":1058.97,"endTime":1061.79,"body":"altogether and figure out a"},{"speaker":"Jon Acuff","startTime":1058.97,"endTime":1061.79,"body":"different career. We've got an"},{"speaker":"Jon Acuff","startTime":1061.82,"endTime":1065.06,"body":"eight on the pain level. And now"},{"speaker":"Jon Acuff","startTime":1061.82,"endTime":1065.06,"body":"we're going to average that out"},{"speaker":"Jon Acuff","startTime":1065.12,"endTime":1067.43,"body":"with the pain at the very end of"},{"speaker":"Jon Acuff","startTime":1065.12,"endTime":1067.43,"body":"the goal. If you don't"},{"speaker":"Jon Acuff","startTime":1067.43,"endTime":1070.76,"body":"celebrate, if you don't throw a"},{"speaker":"Jon Acuff","startTime":1067.43,"endTime":1070.76,"body":"party, like you've just finished"},{"speaker":"Jon Acuff","startTime":1070.76,"endTime":1073.37,"body":"a Disney half marathon, maybe"},{"speaker":"Jon Acuff","startTime":1070.76,"endTime":1073.37,"body":"you end with a six on the pain"},{"speaker":"Jon Acuff","startTime":1073.37,"endTime":1076.61,"body":"scale. And your memory of how"},{"speaker":"Jon Acuff","startTime":1073.37,"endTime":1076.61,"body":"much the whole thing hurt is a"},{"speaker":"Jon Acuff","startTime":1076.61,"endTime":1079.7,"body":"seven. Eight plus six divided by"},{"speaker":"Jon Acuff","startTime":1076.61,"endTime":1079.7,"body":"two is four. Yeah, it's seven. I"},{"speaker":"Jon Acuff","startTime":1079.7,"endTime":1081.47,"body":"did the math, right. I'm a"},{"speaker":"Jon Acuff","startTime":1079.7,"endTime":1081.47,"body":"writer, I'm not good at math."},{"speaker":"Jon Acuff","startTime":1081.71,"endTime":1084.26,"body":"Maybe the next time you sit down"},{"speaker":"Jon Acuff","startTime":1081.71,"endTime":1084.26,"body":"to do new goal to write again,"},{"speaker":"Jon Acuff","startTime":1084.65,"endTime":1087.23,"body":"to learn to play the drums, to"},{"speaker":"Jon Acuff","startTime":1084.65,"endTime":1087.23,"body":"apply for a new job, whatever,"},{"speaker":"Jon Acuff","startTime":1087.29,"endTime":1090.41,"body":"you remember that seven out of"},{"speaker":"Jon Acuff","startTime":1087.29,"endTime":1090.41,"body":"10 on the pain scale, and you"},{"speaker":"Jon Acuff","startTime":1090.41,"endTime":1093.38,"body":"get discouraged. And you put it"},{"speaker":"Jon Acuff","startTime":1090.41,"endTime":1093.38,"body":"off for one more day, one more"},{"speaker":"Jon Acuff","startTime":1093.38,"endTime":1096.47,"body":"week. What if instead you"},{"speaker":"Jon Acuff","startTime":1093.38,"endTime":1096.47,"body":"celebrate? You buy yourself a"},{"speaker":"Jon Acuff","startTime":1096.47,"endTime":1099.17,"body":"tiny cake. You post a photo of"},{"speaker":"Jon Acuff","startTime":1096.47,"endTime":1099.17,"body":"the victory on Instagram. You"},{"speaker":"Jon Acuff","startTime":1099.17,"endTime":1101.63,"body":"buy yourself something as a"},{"speaker":"Jon Acuff","startTime":1099.17,"endTime":1101.63,"body":"reward. You take a close friend"},{"speaker":"Jon Acuff","startTime":1101.63,"endTime":1104.42,"body":"out for coffee and you brag a"},{"speaker":"Jon Acuff","startTime":1101.63,"endTime":1104.42,"body":"little bit. It doesn't have to"},{"speaker":"Jon Acuff","startTime":1104.42,"endTime":1107.15,"body":"be massive. But when you"},{"speaker":"Jon Acuff","startTime":1104.42,"endTime":1107.15,"body":"celebrate, the end moment"},{"speaker":"Jon Acuff","startTime":1107.24,"endTime":1110.99,"body":"doesn't have the same amount of"},{"speaker":"Jon Acuff","startTime":1107.24,"endTime":1110.99,"body":"pain. It's a good memory. It's a"},{"speaker":"Jon Acuff","startTime":1110.99,"endTime":1114.02,"body":"zero out of 10 on the pain"},{"speaker":"Jon Acuff","startTime":1110.99,"endTime":1114.02,"body":"scale. So now you're averaging"},{"speaker":"Jon Acuff","startTime":1114.02,"endTime":1116.54,"body":"an eight and a zero to get the"},{"speaker":"Jon Acuff","startTime":1114.02,"endTime":1116.54,"body":"final result for the whole"},{"speaker":"Jon Acuff","startTime":1116.54,"endTime":1119.6,"body":"project, which is now a four."},{"speaker":"Jon Acuff","startTime":1116.54,"endTime":1119.6,"body":"That's completely different."},{"speaker":"Jon Acuff","startTime":1119.66,"endTime":1122.54,"body":"Next time you start a new goal"},{"speaker":"Jon Acuff","startTime":1119.66,"endTime":1122.54,"body":"you remember that four out of 10"},{"speaker":"Jon Acuff","startTime":1122.54,"endTime":1125.51,"body":"on the pain scale and think \"I"},{"speaker":"Jon Acuff","startTime":1122.54,"endTime":1125.51,"body":"can handle four. I mean fours"},{"speaker":"Jon Acuff","startTime":1125.51,"endTime":1128.45,"body":"aren't so bad. I can, I can do"},{"speaker":"Jon Acuff","startTime":1125.51,"endTime":1128.45,"body":"that.\" That changes everything."},{"speaker":"Jon Acuff","startTime":1128.69,"endTime":1132.08,"body":"What about the peak pain though?"},{"speaker":"Jon Acuff","startTime":1128.69,"endTime":1132.08,"body":"The pain that's the highest in"},{"speaker":"Jon Acuff","startTime":1132.08,"endTime":1134.93,"body":"the middle of the challenge?"},{"speaker":"Jon Acuff","startTime":1132.08,"endTime":1134.93,"body":"Well, runners hack that too."},{"speaker":"Jon Acuff","startTime":1135.35,"endTime":1138.89,"body":"When my neighbor, Zach Bryant,"},{"speaker":"Jon Acuff","startTime":1135.35,"endTime":1138.89,"body":"hit the wall at mile 21 of the"},{"speaker":"Jon Acuff","startTime":1138.89,"endTime":1142.55,"body":"Nashville marathon, he didn't"},{"speaker":"Jon Acuff","startTime":1138.89,"endTime":1142.55,"body":"panic. That was the exact moment"},{"speaker":"Jon Acuff","startTime":1142.55,"endTime":1145.61,"body":"his brother-in-law, Chris Coyle,"},{"speaker":"Jon Acuff","startTime":1142.55,"endTime":1145.61,"body":"emerged from the crowd and"},{"speaker":"Jon Acuff","startTime":1145.61,"endTime":1149.21,"body":"started running alongside him."},{"speaker":"Jon Acuff","startTime":1145.61,"endTime":1149.21,"body":"Race officials don't love that"},{"speaker":"Jon Acuff","startTime":1149.21,"endTime":1153.41,"body":"practice. But runners do. At the"},{"speaker":"Jon Acuff","startTime":1149.21,"endTime":1153.41,"body":"worst moment of the race, at the"},{"speaker":"Jon Acuff","startTime":1153.41,"endTime":1157.46,"body":"peak pain point, runners will"},{"speaker":"Jon Acuff","startTime":1153.41,"endTime":1157.46,"body":"often ask fellow runners to join"},{"speaker":"Jon Acuff","startTime":1157.46,"endTime":1160.04,"body":"them for the last few miles."},{"speaker":"Jon Acuff","startTime":1157.46,"endTime":1160.04,"body":"Having a race partner who is"},{"speaker":"Jon Acuff","startTime":1160.04,"endTime":1163.4,"body":"fresh and encouraging, gives"},{"speaker":"Jon Acuff","startTime":1160.04,"endTime":1163.4,"body":"them a second win mentally. It"},{"speaker":"Jon Acuff","startTime":1163.4,"endTime":1168.35,"body":"reduces the peak pain to a more"},{"speaker":"Jon Acuff","startTime":1163.4,"endTime":1168.35,"body":"manageable break. Every goal has"},{"speaker":"Jon Acuff","startTime":1168.35,"endTime":1171.29,"body":"something you're dreading in it,"},{"speaker":"Jon Acuff","startTime":1168.35,"endTime":1171.29,"body":"it does. I work incredibly hard"},{"speaker":"Jon Acuff","startTime":1171.29,"endTime":1175.04,"body":"to be a positive person. I'm not"},{"speaker":"Jon Acuff","startTime":1171.29,"endTime":1175.04,"body":"naturally positive. I really"},{"speaker":"Jon Acuff","startTime":1175.04,"endTime":1177.65,"body":"work at it. But pretending that"},{"speaker":"Jon Acuff","startTime":1175.04,"endTime":1177.65,"body":"a goal is always going to be"},{"speaker":"Jon Acuff","startTime":1177.65,"endTime":1180.83,"body":"positive and amazing isn't"},{"speaker":"Jon Acuff","startTime":1177.65,"endTime":1180.83,"body":"helpful. Some part of your goal"},{"speaker":"Jon Acuff","startTime":1180.83,"endTime":1184.67,"body":"is going to be your peak pain"},{"speaker":"Jon Acuff","startTime":1180.83,"endTime":1184.67,"body":"moment. What is it? Is it"},{"speaker":"Jon Acuff","startTime":1184.67,"endTime":1187.34,"body":"staying in shape in the winter?"},{"speaker":"Jon Acuff","startTime":1184.67,"endTime":1187.34,"body":"Maybe that's it. You hate"},{"speaker":"Jon Acuff","startTime":1187.34,"endTime":1190.16,"body":"running when it's cold. You do"},{"speaker":"Jon Acuff","startTime":1187.34,"endTime":1190.16,"body":"so well in the fall, but then"},{"speaker":"Jon Acuff","startTime":1190.16,"endTime":1193.43,"body":"when it's dark and depressing"},{"speaker":"Jon Acuff","startTime":1190.16,"endTime":1193.43,"body":"and cold, it's really easy to"},{"speaker":"Jon Acuff","startTime":1193.43,"endTime":1197.63,"body":"feel the pain of the season"},{"speaker":"Jon Acuff","startTime":1193.43,"endTime":1197.63,"body":"change, and then completely stop"},{"speaker":"Jon Acuff","startTime":1197.63,"endTime":1200.39,"body":"exercising. Like a bear"},{"speaker":"Jon Acuff","startTime":1197.63,"endTime":1200.39,"body":"hibernating, you emerge from"},{"speaker":"Jon Acuff","startTime":1200.39,"endTime":1203.33,"body":"every winter having lost all"},{"speaker":"Jon Acuff","startTime":1200.39,"endTime":1203.33,"body":"your progress and needing to dig"},{"speaker":"Jon Acuff","startTime":1203.33,"endTime":1206.99,"body":"yourself out of a queso-induced"},{"speaker":"Jon Acuff","startTime":1203.33,"endTime":1206.99,"body":"hole all over again. That just"},{"speaker":"Jon Acuff","startTime":1206.99,"endTime":1210.2,"body":"got real personal by the way. I"},{"speaker":"Jon Acuff","startTime":1206.99,"endTime":1210.2,"body":"talk about my love of queso so"},{"speaker":"Jon Acuff","startTime":1210.2,"endTime":1213.65,"body":"much that people bring it to me"},{"speaker":"Jon Acuff","startTime":1210.2,"endTime":1213.65,"body":"at events. To the guidance"},{"speaker":"Jon Acuff","startTime":1213.65,"endTime":1215.63,"body":"counselor who told me there"},{"speaker":"Jon Acuff","startTime":1213.65,"endTime":1215.63,"body":"wasn't a job where you could get"},{"speaker":"Jon Acuff","startTime":1215.63,"endTime":1218.3,"body":"melted cheese as one of the"},{"speaker":"Jon Acuff","startTime":1215.63,"endTime":1218.3,"body":"benefits, I did it, you dream"},{"speaker":"Jon Acuff","startTime":1218.3,"endTime":1221.81,"body":"snatcher, I did it. A few weeks"},{"speaker":"Jon Acuff","startTime":1218.3,"endTime":1221.81,"body":"ago, the corporate chef at Land"},{"speaker":"Jon Acuff","startTime":1221.84,"endTime":1224.75,"body":"O'Lakes, you might know their"},{"speaker":"Jon Acuff","startTime":1221.84,"endTime":1224.75,"body":"work in butter, messaged me on"},{"speaker":"Jon Acuff","startTime":1224.75,"endTime":1228.59,"body":"LinkedIn and said he wanted to"},{"speaker":"Jon Acuff","startTime":1224.75,"endTime":1228.59,"body":"send me queso. Best message I've"},{"speaker":"Jon Acuff","startTime":1228.8,"endTime":1232.64,"body":"ever received on LinkedIn. A"},{"speaker":"Jon Acuff","startTime":1228.8,"endTime":1232.64,"body":"week later, there was a huge box"},{"speaker":"Jon Acuff","startTime":1232.64,"endTime":1235.97,"body":"on my doorstep. I gave him my"},{"speaker":"Jon Acuff","startTime":1232.64,"endTime":1235.97,"body":"home address, which you probably"},{"speaker":"Jon Acuff","startTime":1235.97,"endTime":1238.4,"body":"shouldn't do on the internet,"},{"speaker":"Jon Acuff","startTime":1235.97,"endTime":1238.4,"body":"but it was a calculated risk."},{"speaker":"Jon Acuff","startTime":1238.4,"endTime":1241.01,"body":"For that amount of cheese, I was"},{"speaker":"Jon Acuff","startTime":1238.4,"endTime":1241.01,"body":"willing to do it. Inside this"},{"speaker":"Jon Acuff","startTime":1241.01,"endTime":1244.7,"body":"box were 24 pounds of queso"},{"speaker":"Jon Acuff","startTime":1241.01,"endTime":1244.7,"body":"packed in ice. You heard me"},{"speaker":"Jon Acuff","startTime":1244.7,"endTime":1249.08,"body":"right, 24 pounds. I've been"},{"speaker":"Jon Acuff","startTime":1244.7,"endTime":1249.08,"body":"handing out queso to friends"},{"speaker":"Jon Acuff","startTime":1249.08,"endTime":1252.83,"body":"like some sort of cheese Johnny"},{"speaker":"Jon Acuff","startTime":1249.08,"endTime":1252.83,"body":"Appleseed or dairy Oprah. \"You"},{"speaker":"Jon Acuff","startTime":1252.83,"endTime":1256.25,"body":"get queso! You get queso!\" Maybe"},{"speaker":"Jon Acuff","startTime":1252.83,"endTime":1256.25,"body":"your thing isn't queso though."},{"speaker":"Jon Acuff","startTime":1256.25,"endTime":1259.19,"body":"Maybe it's ice cream or"},{"speaker":"Jon Acuff","startTime":1256.25,"endTime":1259.19,"body":"discouragement or criticism."},{"speaker":"Jon Acuff","startTime":1259.31,"endTime":1261.62,"body":"There's something that knocks"},{"speaker":"Jon Acuff","startTime":1259.31,"endTime":1261.62,"body":"you off your goals. There's a"},{"speaker":"Jon Acuff","startTime":1261.62,"endTime":1265.19,"body":"tough moment in every goal. You"},{"speaker":"Jon Acuff","startTime":1261.62,"endTime":1265.19,"body":"know, it's coming. You do! This"},{"speaker":"Jon Acuff","startTime":1265.19,"endTime":1268.91,"body":"time, do something about it. For"},{"speaker":"Jon Acuff","startTime":1265.19,"endTime":1268.91,"body":"example, I have a hard time at"},{"speaker":"Jon Acuff","startTime":1268.91,"endTime":1272.18,"body":"the start of projects, I tend to"},{"speaker":"Jon Acuff","startTime":1268.91,"endTime":1272.18,"body":"get really impatient for how"},{"speaker":"Jon Acuff","startTime":1272.18,"endTime":1275.6,"body":"long the results are taking."},{"speaker":"Jon Acuff","startTime":1272.18,"endTime":1275.6,"body":"Like writing a new speech, by"},{"speaker":"Jon Acuff","startTime":1275.6,"endTime":1279.23,"body":"hour three of the process I'm so"},{"speaker":"Jon Acuff","startTime":1275.6,"endTime":1279.23,"body":"mad that it's not done yet. I"},{"speaker":"Jon Acuff","startTime":1279.23,"endTime":1282.35,"body":"know that's silly, but it's"},{"speaker":"Jon Acuff","startTime":1279.23,"endTime":1282.35,"body":"true. So how do I hack that"},{"speaker":"Jon Acuff","startTime":1282.35,"endTime":1285.35,"body":"moment and lower the pain? I"},{"speaker":"Jon Acuff","startTime":1282.35,"endTime":1285.35,"body":"have a post-it-note on my"},{"speaker":"Jon Acuff","startTime":1285.35,"endTime":1289.49,"body":"window, by my computer that says"},{"speaker":"Jon Acuff","startTime":1285.35,"endTime":1289.49,"body":"\"Speeches take 20 hours of"},{"speaker":"Jon Acuff","startTime":1289.49,"endTime":1293.48,"body":"work.\" It's a reminder to me"},{"speaker":"Jon Acuff","startTime":1289.49,"endTime":1293.48,"body":"that I'm not being slow, the"},{"speaker":"Jon Acuff","startTime":1293.48,"endTime":1298.46,"body":"idea isn't bad, the work isn't"},{"speaker":"Jon Acuff","startTime":1293.48,"endTime":1298.46,"body":"delayed, they just take 20"},{"speaker":"Jon Acuff","startTime":1298.46,"endTime":1300.74,"body":"hours. I forget that. Every time"},{"speaker":"Jon Acuff","startTime":1298.46,"endTime":1300.74,"body":"I read a new speech, I forget"},{"speaker":"Jon Acuff","startTime":1300.74,"endTime":1303.44,"body":"that and I get frustrated the"},{"speaker":"Jon Acuff","startTime":1300.74,"endTime":1303.44,"body":"first few hours, so I need a"},{"speaker":"Jon Acuff","startTime":1303.44,"endTime":1306.98,"body":"reminder. So now on hour three"},{"speaker":"Jon Acuff","startTime":1303.44,"endTime":1306.98,"body":"or four when I'm disappointed"},{"speaker":"Jon Acuff","startTime":1306.98,"endTime":1311.06,"body":"that I'm not done yet, and I"},{"speaker":"Jon Acuff","startTime":1306.98,"endTime":1311.06,"body":"sense that same peak pain"},{"speaker":"Jon Acuff","startTime":1311.06,"endTime":1314.21,"body":"starting to rile up, I can read"},{"speaker":"Jon Acuff","startTime":1311.06,"endTime":1314.21,"body":"that note and go \"Oh, that's"},{"speaker":"Jon Acuff","startTime":1314.21,"endTime":1318.5,"body":"right. That's right. They always"},{"speaker":"Jon Acuff","startTime":1314.21,"endTime":1318.5,"body":"take 20 hours.\" I can remind"},{"speaker":"Jon Acuff","startTime":1318.5,"endTime":1321.26,"body":"myself It takes 20 hours for me"},{"speaker":"Jon Acuff","startTime":1318.5,"endTime":1321.26,"body":"to write this. And then I can"},{"speaker":"Jon Acuff","startTime":1321.26,"endTime":1324.86,"body":"proceed. Sometimes just"},{"speaker":"Jon Acuff","startTime":1321.26,"endTime":1324.86,"body":"resetting my expectations lowers"},{"speaker":"Jon Acuff","startTime":1324.86,"endTime":1327.44,"body":"the challenge of the moment. And"},{"speaker":"Jon Acuff","startTime":1324.86,"endTime":1327.44,"body":"let's be clear, that's a"},{"speaker":"Jon Acuff","startTime":1327.44,"endTime":1330.71,"body":"soundtrack. Instead of listening"},{"speaker":"Jon Acuff","startTime":1327.44,"endTime":1330.71,"body":"to something like \"this speech"},{"speaker":"Jon Acuff","startTime":1330.71,"endTime":1334.13,"body":"is taking so long, you'll never"},{"speaker":"Jon Acuff","startTime":1330.71,"endTime":1334.13,"body":"be finished, you should be"},{"speaker":"Jon Acuff","startTime":1334.13,"endTime":1337.58,"body":"finished by now,\" I listened to"},{"speaker":"Jon Acuff","startTime":1334.13,"endTime":1337.58,"body":"a new soundtrack \"speeches take"},{"speaker":"Jon Acuff","startTime":1337.58,"endTime":1341.75,"body":"20 hours of work\" and then put"},{"speaker":"Jon Acuff","startTime":1337.58,"endTime":1341.75,"body":"my head down and I get on about"},{"speaker":"Jon Acuff","startTime":1341.75,"endTime":1345.08,"body":"it. What's interesting about"},{"speaker":"Jon Acuff","startTime":1341.75,"endTime":1345.08,"body":"techniques like that, is that"},{"speaker":"Jon Acuff","startTime":1345.08,"endTime":1348.26,"body":"none of the circumstances"},{"speaker":"Jon Acuff","startTime":1345.08,"endTime":1348.26,"body":"changed. I still had to sit down"},{"speaker":"Jon Acuff","startTime":1348.29,"endTime":1353.18,"body":"and write the speech. Zach still"},{"speaker":"Jon Acuff","startTime":1348.29,"endTime":1353.18,"body":"had to run 26.2 miles to finish"},{"speaker":"Jon Acuff","startTime":1353.18,"endTime":1356.3,"body":"his race. The only thing that"},{"speaker":"Jon Acuff","startTime":1353.18,"endTime":1356.3,"body":"changed were the soundtracks"},{"speaker":"Jon Acuff","startTime":1356.3,"endTime":1359.99,"body":"which made the circumstances"},{"speaker":"Jon Acuff","startTime":1356.3,"endTime":1359.99,"body":"better. That's the peak end"},{"speaker":"Jon Acuff","startTime":1359.99,"endTime":1364.31,"body":"rule. Change the peak pain by"},{"speaker":"Jon Acuff","startTime":1359.99,"endTime":1364.31,"body":"planning for the worst part of a"},{"speaker":"Jon Acuff","startTime":1364.31,"endTime":1368.15,"body":"goal. Change the end pain by"},{"speaker":"Jon Acuff","startTime":1364.31,"endTime":1368.15,"body":"planning something good for the"},{"speaker":"Jon Acuff","startTime":1368.15,"endTime":1372.14,"body":"final moment of a goal. That's"},{"speaker":"Jon Acuff","startTime":1368.15,"endTime":1372.14,"body":"how you change a memory. That's"},{"speaker":"Jon Acuff","startTime":1372.14,"endTime":1375.5,"body":"how you encourage yourself to"},{"speaker":"Jon Acuff","startTime":1372.14,"endTime":1375.5,"body":"finish more goals. I love that"},{"speaker":"Jon Acuff","startTime":1375.5,"endTime":1378.8,"body":"principle. Thank you for"},{"speaker":"Jon Acuff","startTime":1375.5,"endTime":1378.8,"body":"listening today. If you liked"},{"speaker":"Jon Acuff","startTime":1378.8,"endTime":1381.83,"body":"this episode, please review it"},{"speaker":"Jon Acuff","startTime":1378.8,"endTime":1381.83,"body":"and subscribe so you don't miss"},{"speaker":"Jon Acuff","startTime":1381.92,"endTime":1386.15,"body":"any more. See you next week. And"},{"speaker":"Jon Acuff","startTime":1381.92,"endTime":1386.15,"body":"remember, all it takes is a"},{"speaker":"Jon Acuff","startTime":1386.15,"endTime":1386.45,"body":"goal."},{"speaker":"Jon Acuff","startTime":1395.66,"endTime":1398.84,"body":"This episode of the podcast was"},{"speaker":"Jon Acuff","startTime":1395.66,"endTime":1398.84,"body":"brought to you by Medi-Share."},{"speaker":"Jon Acuff","startTime":1399.02,"endTime":1404.81,"body":"Text JON, J-O-N to 474747 for"},{"speaker":"Jon Acuff","startTime":1399.02,"endTime":1404.81,"body":"more information. Huge thank you"},{"speaker":"Jon Acuff","startTime":1404.81,"endTime":1410.0,"body":"to Medi-Share for sponsoring it."},{"speaker":"Jon Acuff","startTime":1404.81,"endTime":1410.0,"body":"J-O-N to 474747."},{"speaker":"Producer","startTime":1411.2,"endTime":1413.84,"body":"Thanks for listening."},{"speaker":"Producer","startTime":1411.2,"endTime":1413.84,"body":"To learn more about the All It"},{"speaker":"Producer","startTime":1413.84,"endTime":1416.81,"body":"Takes Is A Goal podcast and to"},{"speaker":"Producer","startTime":1413.84,"endTime":1416.81,"body":"get access to today's show"},{"speaker":"Producer","startTime":1416.81,"endTime":1420.32,"body":"notes, transcript, and exclusive"},{"speaker":"Producer","startTime":1416.81,"endTime":1420.32,"body":"content from Jon Acuff, visit"},{"speaker":"Producer","startTime":1420.32,"endTime":1425.6,"body":"Acuff.me/podcast. Thanks again"},{"speaker":"Producer","startTime":1420.32,"endTime":1425.6,"body":"for joining us. Be sure to tune"},{"speaker":"Producer","startTime":1425.6,"endTime":1428.66,"body":"in next week for another episode"},{"speaker":"Producer","startTime":1425.6,"endTime":1428.66,"body":"of the All It Takes Is A Goal"},{"speaker":"Producer","startTime":1428.66,"endTime":1429.56,"body":"podcast."}]}