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Like your"},{"speaker":"Unknown","startTime":663.269,"endTime":667.619,"body":"conscious ness level needs to"},{"speaker":"Unknown","startTime":667.619,"endTime":672.779,"body":"change before your behavior can"},{"speaker":"Unknown","startTime":667.619,"endTime":672.779,"body":"change. I'm going to say that,"},{"speaker":"Unknown","startTime":672.779,"endTime":677.729,"body":"again, your consciousness needs"},{"speaker":"Unknown","startTime":672.779,"endTime":677.729,"body":"to change before your behavior"},{"speaker":"Unknown","startTime":677.729,"endTime":681.899,"body":"can change. And this all comes"},{"speaker":"Unknown","startTime":677.729,"endTime":681.899,"body":"out of an article that Forbes"},{"speaker":"Unknown","startTime":681.959,"endTime":686.969,"body":"did back in 2019, before the"},{"speaker":"Unknown","startTime":681.959,"endTime":686.969,"body":"2020 year. 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When we bow with"},{"speaker":"Unknown","startTime":730.229,"endTime":734.009,"body":"bumpers, if we start to veer off"},{"speaker":"Unknown","startTime":730.229,"endTime":734.009,"body":"track a little bit, the bumpers"},{"speaker":"Unknown","startTime":734.009,"endTime":737.159,"body":"guide us back to the metal down"},{"speaker":"Unknown","startTime":734.009,"endTime":737.159,"body":"the lane that we're supposed to"},{"speaker":"Unknown","startTime":737.159,"endTime":741.809,"body":"be on heading towards the right"},{"speaker":"Unknown","startTime":737.159,"endTime":741.809,"body":"path to achieve a goal. What"},{"speaker":"Unknown","startTime":741.809,"endTime":746.339,"body":"happens if we're bowling and we"},{"speaker":"Unknown","startTime":741.809,"endTime":746.339,"body":"take the bumpers down? 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And if you"},{"speaker":"Unknown","startTime":790.379,"endTime":792.809,"body":"try to make any sort of big"},{"speaker":"Unknown","startTime":792.809,"endTime":795.989,"body":"changes in your life in a"},{"speaker":"Unknown","startTime":792.809,"endTime":795.989,"body":"vacuum, where you have no one"},{"speaker":"Unknown","startTime":795.989,"endTime":798.569,"body":"supporting you, you're not"},{"speaker":"Unknown","startTime":795.989,"endTime":798.569,"body":"talking about it with anybody."},{"speaker":"Unknown","startTime":799.229,"endTime":801.389,"body":"You're not going through the"},{"speaker":"Unknown","startTime":799.229,"endTime":801.389,"body":"process with anybody, you're"},{"speaker":"Unknown","startTime":801.389,"endTime":806.339,"body":"going to fail. 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In"},{"speaker":"Unknown","startTime":824.279,"endTime":828.089,"body":"short, you won't let yourself do"},{"speaker":"Unknown","startTime":828.089,"endTime":831.389,"body":"it. Which is really strange."},{"speaker":"Unknown","startTime":828.089,"endTime":831.389,"body":"Because on the on the surface on"},{"speaker":"Unknown","startTime":831.389,"endTime":833.669,"body":"the conscious level, you're"},{"speaker":"Unknown","startTime":831.389,"endTime":833.669,"body":"like, yeah, I'm gonna do this, I"},{"speaker":"Unknown","startTime":833.669,"endTime":838.679,"body":"got this. But guess what, on the"},{"speaker":"Unknown","startTime":833.669,"endTime":838.679,"body":"subconscious level, you got a"},{"speaker":"Unknown","startTime":838.679,"endTime":841.469,"body":"lot of things working against"},{"speaker":"Unknown","startTime":838.679,"endTime":841.469,"body":"you. And what are the underlying"},{"speaker":"Unknown","startTime":841.469,"endTime":846.029,"body":"feelings there that happen?"},{"speaker":"Unknown","startTime":841.469,"endTime":846.029,"body":"Well, one, you feel"},{"speaker":"Unknown","startTime":846.029,"endTime":851.129,"body":"fundamentally flawed, too. You"},{"speaker":"Unknown","startTime":846.029,"endTime":851.129,"body":"have this concept of disloyal,"},{"speaker":"Unknown","startTime":851.699,"endTime":855.329,"body":"disloyalty and abandonment in"},{"speaker":"Unknown","startTime":851.699,"endTime":855.329,"body":"your life. Three, you have a"},{"speaker":"Unknown","startTime":855.329,"endTime":859.709,"body":"belief that more success will"},{"speaker":"Unknown","startTime":855.329,"endTime":859.709,"body":"bring a bigger burden on your"},{"speaker":"Unknown","startTime":859.709,"endTime":867.539,"body":"life for that you have a fear of"},{"speaker":"Unknown","startTime":859.709,"endTime":867.539,"body":"outshining others. 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It takes"},{"speaker":"Unknown","startTime":879.329,"endTime":882.929,"body":"you really deep like most of us"},{"speaker":"Unknown","startTime":879.329,"endTime":882.929,"body":"don't reach our goals, even if"},{"speaker":"Unknown","startTime":882.929,"endTime":886.109,"body":"we want to, because something"},{"speaker":"Unknown","startTime":882.929,"endTime":886.109,"body":"subconsciously is preventing us"},{"speaker":"Unknown","startTime":886.109,"endTime":890.279,"body":"from doing so. So if we've got"},{"speaker":"Unknown","startTime":886.109,"endTime":890.279,"body":"this subconscious or"},{"speaker":"Unknown","startTime":890.279,"endTime":895.499,"body":"unconscious, blockage to kind of"},{"speaker":"Unknown","startTime":890.279,"endTime":895.499,"body":"moving through and getting over"},{"speaker":"Unknown","startTime":895.499,"endTime":898.469,"body":"the hurdle to make any sort of"},{"speaker":"Unknown","startTime":895.499,"endTime":898.469,"body":"substantial changes in our"},{"speaker":"Unknown","startTime":898.469,"endTime":903.059,"body":"lives, that where am I going to"},{"speaker":"Unknown","startTime":898.469,"endTime":903.059,"body":"Turn for some advice on how to"},{"speaker":"Unknown","startTime":903.059,"endTime":907.199,"body":"be better at that. 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Maybe"},{"speaker":"Unknown","startTime":940.409,"endTime":944.609,"body":"say, Hey, I'm gonna go two days"},{"speaker":"Unknown","startTime":944.609,"endTime":949.799,"body":"a week, maybe three days a week,"},{"speaker":"Unknown","startTime":944.609,"endTime":949.799,"body":"instead of going for the big out"},{"speaker":"Unknown","startTime":949.799,"endTime":952.199,"body":"of the gate, New Year's"},{"speaker":"Unknown","startTime":949.799,"endTime":952.199,"body":"resolution seven days a week"},{"speaker":"Unknown","startTime":952.229,"endTime":955.379,"body":"always going to be at the gym at"},{"speaker":"Unknown","startTime":952.229,"endTime":955.379,"body":"530. That's a big challenge."},{"speaker":"Unknown","startTime":955.469,"endTime":957.779,"body":"It's big. Trust me, I've done it"},{"speaker":"Unknown","startTime":955.469,"endTime":957.779,"body":"before. I've said that to"},{"speaker":"Unknown","startTime":957.779,"endTime":958.979,"body":"myself. And I've stuck to it."},{"speaker":"Unknown","startTime":960.539,"endTime":964.139,"body":"But only for about six months."},{"speaker":"Unknown","startTime":960.539,"endTime":964.139,"body":"Right? I did it for I did seven"},{"speaker":"Unknown","startTime":964.139,"endTime":968.879,"body":"days a week, for six months. And"},{"speaker":"Unknown","startTime":964.139,"endTime":968.879,"body":"after a while, you don't take"},{"speaker":"Unknown","startTime":968.879,"endTime":971.489,"body":"the time to think through what"},{"speaker":"Unknown","startTime":968.879,"endTime":971.489,"body":"that process looks like. You're"},{"speaker":"Unknown","startTime":971.489,"endTime":973.469,"body":"killing yourself, you're not"},{"speaker":"Unknown","startTime":971.489,"endTime":973.469,"body":"taking time for self care,"},{"speaker":"Unknown","startTime":973.469,"endTime":976.529,"body":"you're not thinking about what"},{"speaker":"Unknown","startTime":973.469,"endTime":976.529,"body":"else your body needs. So again,"},{"speaker":"Unknown","startTime":976.529,"endTime":978.779,"body":"start small, you can build up"},{"speaker":"Unknown","startTime":976.529,"endTime":978.779,"body":"fuel, say, Hey, I'm going to"},{"speaker":"Unknown","startTime":978.779,"endTime":981.809,"body":"start two days a week, I'm going"},{"speaker":"Unknown","startTime":978.779,"endTime":981.809,"body":"to build up to get to three"},{"speaker":"Unknown","startTime":981.809,"endTime":986.699,"body":"days, then four days, then five"},{"speaker":"Unknown","startTime":981.809,"endTime":986.699,"body":"days. And then stop, take a look"},{"speaker":"Unknown","startTime":986.699,"endTime":990.059,"body":"back and see if you're thinking"},{"speaker":"Unknown","startTime":986.699,"endTime":990.059,"body":"about maybe, you know, eating"},{"speaker":"Unknown","startTime":990.059,"endTime":994.109,"body":"healthier, you know, skip the"},{"speaker":"Unknown","startTime":990.059,"endTime":994.109,"body":"fad diets. Don't say hey, I'm"},{"speaker":"Unknown","startTime":1026.6290000000001,"endTime":1030.769,"body":"gonna do keto, or I'm gonna do."},{"speaker":"Unknown","startTime":1026.6290000000001,"endTime":1030.769,"body":"And I know I'm gonna get a lot"},{"speaker":"Unknown","startTime":1030.769,"endTime":1034.309,"body":"of backlash for this saying,"},{"speaker":"Unknown","startTime":1030.769,"endTime":1034.309,"body":"skip the fad diets, especially"},{"speaker":"Unknown","startTime":1034.309,"endTime":1039.529,"body":"when I mentioned the popular"},{"speaker":"Unknown","startTime":1034.309,"endTime":1039.529,"body":"ones, but Atkins or carb free or"},{"speaker":"Unknown","startTime":1039.529,"endTime":1042.8890000000001,"body":"paleo, and trust me, I've done a"},{"speaker":"Unknown","startTime":1039.529,"endTime":1042.8890000000001,"body":"lot of them, I've done a lot of"},{"speaker":"Unknown","startTime":1042.8890000000001,"endTime":1047.689,"body":"them. But if you don't make the"},{"speaker":"Unknown","startTime":1042.8890000000001,"endTime":1047.689,"body":"small changes, first, they're"},{"speaker":"Unknown","startTime":1047.689,"endTime":1051.199,"body":"not gonna stick. So don't just"},{"speaker":"Unknown","startTime":1047.689,"endTime":1051.199,"body":"jump onto the bandwagon of one"},{"speaker":"Unknown","startTime":1051.199,"endTime":1054.259,"body":"of those fad diets. So you know"},{"speaker":"Unknown","startTime":1051.199,"endTime":1054.259,"body":"what, I'm gonna start small. So"},{"speaker":"Unknown","startTime":1054.259,"endTime":1058.309,"body":"rather than, you know, having"},{"speaker":"Unknown","startTime":1054.259,"endTime":1058.309,"body":"dessert, every night, have a"},{"speaker":"Unknown","startTime":1058.309,"endTime":1062.179,"body":"cookie or something sweet."},{"speaker":"Unknown","startTime":1058.309,"endTime":1062.179,"body":"Change it up, do something"},{"speaker":"Unknown","startTime":1062.179,"endTime":1067.069,"body":"that's like yogurt, or a piece"},{"speaker":"Unknown","startTime":1062.179,"endTime":1067.069,"body":"of fruit or something different."},{"speaker":"Unknown","startTime":1067.249,"endTime":1071.869,"body":"Again, wholesale changes are"},{"speaker":"Unknown","startTime":1067.249,"endTime":1071.869,"body":"hard for your mind and your"},{"speaker":"Unknown","startTime":1071.869,"endTime":1075.949,"body":"subconscious to take, you got to"},{"speaker":"Unknown","startTime":1071.869,"endTime":1075.949,"body":"start small, okay? Step two,"},{"speaker":"Unknown","startTime":1076.549,"endTime":1079.879,"body":"change one behavior at a time."},{"speaker":"Unknown","startTime":1076.549,"endTime":1079.879,"body":"You can't go out there and say,"},{"speaker":"Unknown","startTime":1079.939,"endTime":1083.269,"body":"I'm gonna change everything"},{"speaker":"Unknown","startTime":1079.939,"endTime":1083.269,"body":"today. I don't like myself, I"},{"speaker":"Unknown","startTime":1083.269,"endTime":1085.279,"body":"don't like the way I look, I"},{"speaker":"Unknown","startTime":1083.269,"endTime":1085.279,"body":"don't like the way my hair"},{"speaker":"Unknown","startTime":1085.279,"endTime":1088.129,"body":"looks. I don't like my"},{"speaker":"Unknown","startTime":1085.279,"endTime":1088.129,"body":"complexion. I don't like how"},{"speaker":"Unknown","startTime":1088.129,"endTime":1091.249,"body":"much I weigh, I don't like what"},{"speaker":"Unknown","startTime":1088.129,"endTime":1091.249,"body":"I eat, I'm gonna change it all,"},{"speaker":"Unknown","startTime":1091.249,"endTime":1096.679,"body":"every single thing, you can't,"},{"speaker":"Unknown","startTime":1091.249,"endTime":1096.679,"body":"don't do it. Okay, trying to"},{"speaker":"Unknown","startTime":1096.679,"endTime":1099.889,"body":"correct the behavior. Again, you"},{"speaker":"Unknown","startTime":1096.679,"endTime":1099.889,"body":"got to start small, but do one"},{"speaker":"Unknown","startTime":1099.889,"endTime":1102.949,"body":"at a time. You know, going back"},{"speaker":"Unknown","startTime":1099.889,"endTime":1102.949,"body":"to the point about the desserts,"},{"speaker":"Unknown","startTime":1103.219,"endTime":1106.939,"body":"do one, like I'm gonna get rid"},{"speaker":"Unknown","startTime":1103.219,"endTime":1106.939,"body":"of the dessert habit. And I'm"},{"speaker":"Unknown","startTime":1106.939,"endTime":1110.839,"body":"just gonna switch to yogurt and"},{"speaker":"Unknown","startTime":1106.939,"endTime":1110.839,"body":"do that for a little bit. tiny,"},{"speaker":"Unknown","startTime":1111.709,"endTime":1117.079,"body":"small changes to your life over"},{"speaker":"Unknown","startTime":1111.709,"endTime":1117.079,"body":"time, as you add another one."},{"speaker":"Unknown","startTime":1117.799,"endTime":1119.929,"body":"And another one and another one"},{"speaker":"Unknown","startTime":1117.799,"endTime":1119.929,"body":"another one become more"},{"speaker":"Unknown","startTime":1119.929,"endTime":1124.309,"body":"sustainable, makes it a lot"},{"speaker":"Unknown","startTime":1119.929,"endTime":1124.309,"body":"easier. Third, talk about it."},{"speaker":"Unknown","startTime":1124.489,"endTime":1127.039,"body":"Don't do it in about what we"},{"speaker":"Unknown","startTime":1124.489,"endTime":1127.039,"body":"talked about this before. And we"},{"speaker":"Unknown","startTime":1127.039,"endTime":1130.879,"body":"were talking about the other"},{"speaker":"Unknown","startTime":1127.039,"endTime":1130.879,"body":"other article, don't do it in a"},{"speaker":"Unknown","startTime":1130.879,"endTime":1134.389,"body":"bubble. If you need to change a"},{"speaker":"Unknown","startTime":1130.879,"endTime":1134.389,"body":"behavior that you don't like,"},{"speaker":"Unknown","startTime":1134.749,"endTime":1137.179,"body":"join a support group, find other"},{"speaker":"Unknown","startTime":1134.749,"endTime":1137.179,"body":"people doing the same thing."},{"speaker":"Unknown","startTime":1137.389,"endTime":1142.099,"body":"Have somebody to talk to about"},{"speaker":"Unknown","startTime":1137.389,"endTime":1142.099,"body":"to quit smoking, quit smoking"},{"speaker":"Unknown","startTime":1142.099,"endTime":1144.049,"body":"with somebody else, have a group"},{"speaker":"Unknown","startTime":1142.099,"endTime":1144.049,"body":"of people you're going to talk"},{"speaker":"Unknown","startTime":1144.049,"endTime":1146.149,"body":"about quit smoking with you're"},{"speaker":"Unknown","startTime":1144.049,"endTime":1146.149,"body":"going to change your lifestyle,"},{"speaker":"Unknown","startTime":1146.149,"endTime":1148.369,"body":"you're gonna start working out"},{"speaker":"Unknown","startTime":1146.149,"endTime":1148.369,"body":"deal with somebody who could"},{"speaker":"Unknown","startTime":1148.369,"endTime":1152.479,"body":"support you. Third, and this is"},{"speaker":"Unknown","startTime":1148.369,"endTime":1152.479,"body":"huge, huge from this article"},{"speaker":"Unknown","startTime":1152.479,"endTime":1157.249,"body":"from the APA. Don't beat"},{"speaker":"Unknown","startTime":1152.479,"endTime":1157.249,"body":"yourself up. Don't don't if you"},{"speaker":"Unknown","startTime":1157.249,"endTime":1160.849,"body":"miss a day at the gym, or you"},{"speaker":"Unknown","startTime":1157.249,"endTime":1160.849,"body":"cheat and have a cookie instead"},{"speaker":"Unknown","startTime":1160.849,"endTime":1165.019,"body":"of yogurt. Don't beat yourself"},{"speaker":"Unknown","startTime":1160.849,"endTime":1165.019,"body":"up about it. Right? Everybody"},{"speaker":"Unknown","startTime":1165.259,"endTime":1168.679,"body":"has ups, everybody has downs."},{"speaker":"Unknown","startTime":1165.259,"endTime":1168.679,"body":"Everybody has good days and bad"},{"speaker":"Unknown","startTime":1168.679,"endTime":1171.9189999999999,"body":"days. As soon as you start to"},{"speaker":"Unknown","startTime":1168.679,"endTime":1171.9189999999999,"body":"beat yourself up about it, then"},{"speaker":"Unknown","startTime":1171.9189999999999,"endTime":1173.779,"body":"you're going back, you're"},{"speaker":"Unknown","startTime":1171.9189999999999,"endTime":1173.779,"body":"feeding right into the"},{"speaker":"Unknown","startTime":1173.779,"endTime":1178.879,"body":"subconscious. You're going back"},{"speaker":"Unknown","startTime":1173.779,"endTime":1178.879,"body":"and kind of feeding into what"},{"speaker":"Unknown","startTime":1178.879,"endTime":1181.639,"body":"you have been taught those"},{"speaker":"Unknown","startTime":1178.879,"endTime":1181.639,"body":"learned behaviors that you can't"},{"speaker":"Unknown","startTime":1181.639,"endTime":1184.549,"body":"get over that you cannot"},{"speaker":"Unknown","startTime":1181.639,"endTime":1184.549,"body":"overcome, that you can't get"},{"speaker":"Unknown","startTime":1184.549,"endTime":1186.799,"body":"through. And as soon as you put"},{"speaker":"Unknown","startTime":1184.549,"endTime":1186.799,"body":"yourself up about it, guess"},{"speaker":"Unknown","startTime":1186.799,"endTime":1189.679,"body":"what? It's like food for those"},{"speaker":"Unknown","startTime":1186.799,"endTime":1189.679,"body":"negative thoughts and emotion."},{"speaker":"Unknown","startTime":1189.679,"endTime":1194.509,"body":"So don't do it. Just Just don't"},{"speaker":"Unknown","startTime":1189.679,"endTime":1194.509,"body":"do it. And third, ask for"},{"speaker":"Unknown","startTime":1194.509,"endTime":1197.959,"body":"support, ask for help. You know,"},{"speaker":"Unknown","startTime":1194.509,"endTime":1197.959,"body":"speak to somebody and find"},{"speaker":"Unknown","startTime":1197.959,"endTime":1200.6589999999999,"body":"somebody to talk to you about it"},{"speaker":"Unknown","startTime":1197.959,"endTime":1200.6589999999999,"body":"outside of your accountability"},{"speaker":"Unknown","startTime":1200.6589999999999,"endTime":1202.939,"body":"partner, your accountability"},{"speaker":"Unknown","startTime":1200.6589999999999,"endTime":1202.939,"body":"group or whatever group it is,"},{"speaker":"Unknown","startTime":1202.939,"endTime":1206.839,"body":"you may or may be turning to for"},{"speaker":"Unknown","startTime":1202.939,"endTime":1206.839,"body":"support, you know, talk to a"},{"speaker":"Unknown","startTime":1206.839,"endTime":1210.529,"body":"coach, if you need to talk to a"},{"speaker":"Unknown","startTime":1206.839,"endTime":1210.529,"body":"therapist or get some"},{"speaker":"Unknown","startTime":1210.529,"endTime":1214.099,"body":"counseling. You need some sort"},{"speaker":"Unknown","startTime":1210.529,"endTime":1214.099,"body":"of release or conversation to"},{"speaker":"Unknown","startTime":1214.099,"endTime":1217.129,"body":"kind of get you over the"},{"speaker":"Unknown","startTime":1214.099,"endTime":1217.129,"body":"hurdles. That in a nutshell is"},{"speaker":"Unknown","startTime":1217.129,"endTime":1222.259,"body":"kind of like the path of where"},{"speaker":"Unknown","startTime":1217.129,"endTime":1222.259,"body":"we come from when we're trying"},{"speaker":"Unknown","startTime":1222.259,"endTime":1224.479,"body":"to make new year's resolutions"},{"speaker":"Unknown","startTime":1222.259,"endTime":1224.479,"body":"and where we're trying to get"},{"speaker":"Unknown","startTime":1224.479,"endTime":1227.539,"body":"over the hurdle of. Okay, these"},{"speaker":"Unknown","startTime":1224.479,"endTime":1227.539,"body":"big changes have to be done."},{"speaker":"Unknown","startTime":1227.539,"endTime":1231.289,"body":"They have to be done today. I've"},{"speaker":"Unknown","startTime":1227.539,"endTime":1231.289,"body":"got to do it all. Don't and"},{"speaker":"Unknown","startTime":1231.289,"endTime":1234.349,"body":"that's why I call them no yours."},{"speaker":"Unknown","startTime":1231.289,"endTime":1234.349,"body":"resolutions, you know, January"},{"speaker":"Unknown","startTime":1234.349,"endTime":1238.189,"body":"is a great time, we coming off a"},{"speaker":"Unknown","startTime":1234.349,"endTime":1238.189,"body":"wonderful break holiday break."},{"speaker":"Unknown","startTime":1238.729,"endTime":1241.519,"body":"You spend it with family and"},{"speaker":"Unknown","startTime":1238.729,"endTime":1241.519,"body":"friends, maybe not so much this"},{"speaker":"Unknown","startTime":1241.519,"endTime":1243.949,"body":"year with COVID and the"},{"speaker":"Unknown","startTime":1241.519,"endTime":1243.949,"body":"restrictions that are in place."},{"speaker":"Unknown","startTime":1244.519,"endTime":1246.829,"body":"Normally, you've had time to"},{"speaker":"Unknown","startTime":1244.519,"endTime":1246.829,"body":"reflect,"},{"speaker":"Unknown","startTime":1247.07,"endTime":1249.53,"body":"and maybe you've had some time"},{"speaker":"Unknown","startTime":1247.07,"endTime":1249.53,"body":"off from work. And you're going"},{"speaker":"Unknown","startTime":1249.53,"endTime":1252.53,"body":"to set that New Year's"},{"speaker":"Unknown","startTime":1249.53,"endTime":1252.53,"body":"resolutions I say, don't do it"},{"speaker":"Unknown","startTime":1252.53,"endTime":1256.07,"body":"today, do it tomorrow, do it"},{"speaker":"Unknown","startTime":1252.53,"endTime":1256.07,"body":"next week. It's a new year's"},{"speaker":"Unknown","startTime":1256.07,"endTime":1259.4,"body":"resolution, it's a two day"},{"speaker":"Unknown","startTime":1256.07,"endTime":1259.4,"body":"resolution. Make a resolution"},{"speaker":"Unknown","startTime":1259.4,"endTime":1262.61,"body":"today, whatever day it may be,"},{"speaker":"Unknown","startTime":1259.4,"endTime":1262.61,"body":"could be may 31. It could be"},{"speaker":"Unknown","startTime":1262.61,"endTime":1267.68,"body":"September 2, it could be March"},{"speaker":"Unknown","startTime":1262.61,"endTime":1267.68,"body":"17, whatever it may be, make"},{"speaker":"Unknown","startTime":1268.55,"endTime":1272.33,"body":"today's resolution, not a new"},{"speaker":"Unknown","startTime":1268.55,"endTime":1272.33,"body":"year's resolution. When you're"},{"speaker":"Unknown","startTime":1272.33,"endTime":1277.28,"body":"ready for the change. Make the"},{"speaker":"Unknown","startTime":1272.33,"endTime":1277.28,"body":"commitment. That's all. It's not"},{"speaker":"Unknown","startTime":1277.28,"endTime":1281.69,"body":"hard. Okay, I know you're gonna"},{"speaker":"Unknown","startTime":1277.28,"endTime":1281.69,"body":"say it is hard. Change is hard,"},{"speaker":"Unknown","startTime":1281.72,"endTime":1284.84,"body":"no question about it. But it's"},{"speaker":"Unknown","startTime":1281.72,"endTime":1284.84,"body":"not hard to make that commitment"},{"speaker":"Unknown","startTime":1285.26,"endTime":1288.86,"body":"on any day of the year. And when"},{"speaker":"Unknown","startTime":1285.26,"endTime":1288.86,"body":"you decide that you want to"},{"speaker":"Unknown","startTime":1288.86,"endTime":1291.26,"body":"start that journey, pack, if"},{"speaker":"Unknown","startTime":1288.86,"endTime":1291.26,"body":"you're looking for somebody to"},{"speaker":"Unknown","startTime":1291.26,"endTime":1295.19,"body":"hold you accountable, and to"},{"speaker":"Unknown","startTime":1291.26,"endTime":1295.19,"body":"help you out, seek me out"},{"speaker":"Unknown","startTime":1296.0,"endTime":1301.01,"body":"positively underscore j j y on"},{"speaker":"Unknown","startTime":1296.0,"endTime":1301.01,"body":"Instagram, I'll follow you. If"},{"speaker":"Unknown","startTime":1301.01,"endTime":1302.75,"body":"you haven't charted on"},{"speaker":"Unknown","startTime":1301.01,"endTime":1302.75,"body":"Instagram, you know, to chart"},{"speaker":"Unknown","startTime":1302.75,"endTime":1306.44,"body":"your path, your ups and downs,"},{"speaker":"Unknown","startTime":1302.75,"endTime":1306.44,"body":"your struggles with whatever"},{"speaker":"Unknown","startTime":1306.44,"endTime":1311.24,"body":"challenge it is that lays before"},{"speaker":"Unknown","startTime":1306.44,"endTime":1311.24,"body":"you. Follow me follow you back."},{"speaker":"Unknown","startTime":1311.6299999999999,"endTime":1314.27,"body":"I'll help you as best I can."},{"speaker":"Unknown","startTime":1311.6299999999999,"endTime":1314.27,"body":"I'll be there to support and"},{"speaker":"Unknown","startTime":1314.27,"endTime":1317.93,"body":"encourage you. Because everybody"},{"speaker":"Unknown","startTime":1314.27,"endTime":1317.93,"body":"needs a friend, everybody needs"},{"speaker":"Unknown","startTime":1317.93,"endTime":1320.6299999999999,"body":"somebody in their corner,"},{"speaker":"Unknown","startTime":1317.93,"endTime":1320.6299999999999,"body":"everybody needs a champion on"},{"speaker":"Unknown","startTime":1320.66,"endTime":1323.75,"body":"their side. And when you need"},{"speaker":"Unknown","startTime":1320.66,"endTime":1323.75,"body":"somebody who's gonna kind of"},{"speaker":"Unknown","startTime":1323.75,"endTime":1326.69,"body":"lift you up and give you"},{"speaker":"Unknown","startTime":1323.75,"endTime":1326.69,"body":"positive feedback, I can't do"},{"speaker":"Unknown","startTime":1326.69,"endTime":1329.27,"body":"that for you, I'll be more than"},{"speaker":"Unknown","startTime":1326.69,"endTime":1329.27,"body":"happy to do it. But I would also"},{"speaker":"Unknown","startTime":1329.27,"endTime":1332.51,"body":"suggest finding others just like"},{"speaker":"Unknown","startTime":1329.27,"endTime":1332.51,"body":"these articles, Dr. Powell, find"},{"speaker":"Unknown","startTime":1332.54,"endTime":1335.51,"body":"a support group, find somebody"},{"speaker":"Unknown","startTime":1332.54,"endTime":1335.51,"body":"to go through the process with"},{"speaker":"Unknown","startTime":1335.51,"endTime":1339.68,"body":"you. And it will make all the"},{"speaker":"Unknown","startTime":1335.51,"endTime":1339.68,"body":"difference in the world. As you"},{"speaker":"Unknown","startTime":1339.68,"endTime":1342.83,"body":"start to go through your"},{"speaker":"Unknown","startTime":1339.68,"endTime":1342.83,"body":"transformation. As you're on"},{"speaker":"Unknown","startTime":1342.83,"endTime":1345.44,"body":"this positivity quest. I talked"},{"speaker":"Unknown","startTime":1342.83,"endTime":1345.44,"body":"about it in a pretty previous"},{"speaker":"Unknown","startTime":1345.44,"endTime":1349.49,"body":"episode. Positivity quests are a"},{"speaker":"Unknown","startTime":1345.44,"endTime":1349.49,"body":"great way to kind of move"},{"speaker":"Unknown","startTime":1349.49,"endTime":1352.85,"body":"yourself forward to find other"},{"speaker":"Unknown","startTime":1349.49,"endTime":1352.85,"body":"people who are on the same path."},{"speaker":"Unknown","startTime":1353.24,"endTime":1356.33,"body":"And Heck, why not make that your"},{"speaker":"Unknown","startTime":1353.24,"endTime":1356.33,"body":"New Year's resolution, that"},{"speaker":"Unknown","startTime":1356.33,"endTime":1359.09,"body":"you're going to just be on a"},{"speaker":"Unknown","startTime":1356.33,"endTime":1359.09,"body":"positivity quest, and commit to"},{"speaker":"Unknown","startTime":1359.09,"endTime":1362.84,"body":"it, do one thing a day, tiny,"},{"speaker":"Unknown","startTime":1359.09,"endTime":1362.84,"body":"one thing a week, one thing a"},{"speaker":"Unknown","startTime":1362.84,"endTime":1366.65,"body":"month, going back to our"},{"speaker":"Unknown","startTime":1362.84,"endTime":1366.65,"body":"conversation about start small,"},{"speaker":"Unknown","startTime":1367.01,"endTime":1369.59,"body":"you can do it, I believe in you,"},{"speaker":"Unknown","startTime":1367.01,"endTime":1369.59,"body":"you just need to believe in"},{"speaker":"Unknown","startTime":1369.59,"endTime":1373.49,"body":"yourself. So if you have to make"},{"speaker":"Unknown","startTime":1369.59,"endTime":1373.49,"body":"a new year's resolution, or you"},{"speaker":"Unknown","startTime":1373.49,"endTime":1376.34,"body":"did make a new year's"},{"speaker":"Unknown","startTime":1373.49,"endTime":1376.34,"body":"resolution, congratulations,"},{"speaker":"Unknown","startTime":1376.37,"endTime":1380.81,"body":"step one of the process. If you"},{"speaker":"Unknown","startTime":1376.37,"endTime":1380.81,"body":"haven't yet, make a new year's"},{"speaker":"Unknown","startTime":1380.81,"endTime":1384.8,"body":"resolution any day, anytime,"},{"speaker":"Unknown","startTime":1380.81,"endTime":1384.8,"body":"commit to making a change in"},{"speaker":"Unknown","startTime":1384.8,"endTime":1388.25,"body":"your life. And you've got this"},{"speaker":"Unknown","startTime":1384.8,"endTime":1388.25,"body":"just start small, make a"},{"speaker":"Unknown","startTime":1388.25,"endTime":1391.55,"body":"difference. Make small"},{"speaker":"Unknown","startTime":1388.25,"endTime":1391.55,"body":"improvements. And you'll quickly"},{"speaker":"Unknown","startTime":1391.55,"endTime":1395.42,"body":"find that you're on a wonderful"},{"speaker":"Unknown","startTime":1391.55,"endTime":1395.42,"body":"path to something new. As an"},{"speaker":"Unknown","startTime":1395.42,"endTime":1399.8899999999999,"body":"example, recently, for myself, I"},{"speaker":"Unknown","startTime":1395.42,"endTime":1399.8899999999999,"body":"committed and it's not New"},{"speaker":"Unknown","startTime":1399.8899999999999,"endTime":1403.07,"body":"Year's I started this back in"},{"speaker":"Unknown","startTime":1399.8899999999999,"endTime":1403.07,"body":"December, I committed to getting"},{"speaker":"Unknown","startTime":1403.07,"endTime":1406.16,"body":"up in the morning. And"},{"speaker":"Unknown","startTime":1403.07,"endTime":1406.16,"body":"meditating spend about 10 or 15"},{"speaker":"Unknown","startTime":1406.16,"endTime":1409.58,"body":"minutes using the comm app. If"},{"speaker":"Unknown","startTime":1406.16,"endTime":1409.58,"body":"you don't know it, it's a great"},{"speaker":"Unknown","startTime":1409.58,"endTime":1412.67,"body":"app. Yes, it's paid, you got to"},{"speaker":"Unknown","startTime":1409.58,"endTime":1412.67,"body":"pay for it. But it's worth every"},{"speaker":"Unknown","startTime":1412.67,"endTime":1416.3899999999999,"body":"penny, at least to me to be able"},{"speaker":"Unknown","startTime":1412.67,"endTime":1416.3899999999999,"body":"to get up, spend some time with"},{"speaker":"Unknown","startTime":1416.3899999999999,"endTime":1420.53,"body":"myself, meditate on topic, think"},{"speaker":"Unknown","startTime":1416.3899999999999,"endTime":1420.53,"body":"through it set the tone for the"},{"speaker":"Unknown","startTime":1420.53,"endTime":1425.6,"body":"day. And it has been a great"},{"speaker":"Unknown","startTime":1420.53,"endTime":1425.6,"body":"source of calm and enjoyment for"},{"speaker":"Unknown","startTime":1425.6,"endTime":1429.95,"body":"me. Over the last 30 days. It's"},{"speaker":"Unknown","startTime":1425.6,"endTime":1429.95,"body":"been just a wonderful part of my"},{"speaker":"Unknown","startTime":1429.95,"endTime":1434.12,"body":"life. And now we'll make it a"},{"speaker":"Unknown","startTime":1429.95,"endTime":1434.12,"body":"priority for myself. For the"},{"speaker":"Unknown","startTime":1434.12,"endTime":1436.52,"body":"rest of my life. I don't see a"},{"speaker":"Unknown","startTime":1434.12,"endTime":1436.52,"body":"way to change that. But I"},{"speaker":"Unknown","startTime":1436.52,"endTime":1439.1299999999999,"body":"started small, I started"},{"speaker":"Unknown","startTime":1436.52,"endTime":1439.1299999999999,"body":"thinking about it. I looked into"},{"speaker":"Unknown","startTime":1439.1299999999999,"endTime":1442.82,"body":"it. I did a little bit one week,"},{"speaker":"Unknown","startTime":1439.1299999999999,"endTime":1442.82,"body":"a little bit of next week. And"},{"speaker":"Unknown","startTime":1442.82,"endTime":1445.6399999999999,"body":"next thing you know, every"},{"speaker":"Unknown","startTime":1442.82,"endTime":1445.6399999999999,"body":"morning, I'm getting up, I'm"},{"speaker":"Unknown","startTime":1445.6399999999999,"endTime":1448.37,"body":"doing it. It's how I start my"},{"speaker":"Unknown","startTime":1445.6399999999999,"endTime":1448.37,"body":"day, before I get in the shower"},{"speaker":"Unknown","startTime":1448.37,"endTime":1452.36,"body":"before I make breakfast before I"},{"speaker":"Unknown","startTime":1448.37,"endTime":1452.36,"body":"make coffee even says me and my"},{"speaker":"Unknown","startTime":1452.36,"endTime":1456.62,"body":"dog sitting together, kind of in"},{"speaker":"Unknown","startTime":1452.36,"endTime":1456.62,"body":"peace, quiet tranquility,"},{"speaker":"Unknown","startTime":1456.83,"endTime":1460.91,"body":"focusing on the topic at hand,"},{"speaker":"Unknown","startTime":1456.83,"endTime":1460.91,"body":"focusing on what I want to do"},{"speaker":"Unknown","startTime":1460.97,"endTime":1464.42,"body":"looking inside myself,"},{"speaker":"Unknown","startTime":1460.97,"endTime":1464.42,"body":"reflecting on what I'm going to"},{"speaker":"Unknown","startTime":1464.42,"endTime":1468.26,"body":"do today. And it's been about a"},{"speaker":"Unknown","startTime":1464.42,"endTime":1468.26,"body":"positive change in my life. And"},{"speaker":"Unknown","startTime":1468.26,"endTime":1470.3899999999999,"body":"I think you can do the same"},{"speaker":"Unknown","startTime":1468.26,"endTime":1470.3899999999999,"body":"thing. whatever it is you're"},{"speaker":"Unknown","startTime":1470.3899999999999,"endTime":1473.24,"body":"going to change whatever it may"},{"speaker":"Unknown","startTime":1470.3899999999999,"endTime":1473.24,"body":"be that you're looking to change"},{"speaker":"Unknown","startTime":1473.24,"endTime":1476.87,"body":"in life. You could do it. Make"},{"speaker":"Unknown","startTime":1473.24,"endTime":1476.87,"body":"it a part of your New Year's"},{"speaker":"Unknown","startTime":1476.87,"endTime":1481.1,"body":"resolution start small and go"},{"speaker":"Unknown","startTime":1476.87,"endTime":1481.1,"body":"after it. You've got it I know"},{"speaker":"Unknown","startTime":1481.1,"endTime":1484.79,"body":"you do. And as we close out this"},{"speaker":"Unknown","startTime":1481.1,"endTime":1484.79,"body":"episode, I just want to say"},{"speaker":"Unknown","startTime":1484.79,"endTime":1488.96,"body":"thank you for being here today."},{"speaker":"Unknown","startTime":1484.79,"endTime":1488.96,"body":"You know as always, be well be"},{"speaker":"Unknown","startTime":1488.96,"endTime":1493.61,"body":"happy, be you and until the next"},{"speaker":"Unknown","startTime":1488.96,"endTime":1493.61,"body":"time. May your quest for"},{"speaker":"Unknown","startTime":1493.61,"endTime":1500.6299999999999,"body":"positivity begin today. If you"},{"speaker":"Unknown","startTime":1493.61,"endTime":1500.6299999999999,"body":"like today's episode, please"},{"speaker":"Unknown","startTime":1500.6299999999999,"endTime":1504.41,"body":"give us a five star rating and"},{"speaker":"Unknown","startTime":1500.6299999999999,"endTime":1504.41,"body":"subscribe today. For more on my"},{"speaker":"Unknown","startTime":1504.41,"endTime":1507.98,"body":"positivity quest. Follow me at"},{"speaker":"Unknown","startTime":1504.41,"endTime":1507.98,"body":"positively underscore Jay"},{"speaker":"Unknown","startTime":1508.19,"endTime":1509.15,"body":"on Instagram and"},{"speaker":"Unknown","startTime":1509.99,"endTime":1510.71,"body":"have an amazing"}]}