{"version":"1.0.0","segments":[{"speaker":"Unknown","startTime":1.23,"endTime":3.99,"body":"Hi, I'm Jason Ramsden,"},{"speaker":"Unknown","startTime":1.23,"endTime":3.99,"body":"and I believe we can all work on"},{"speaker":"Unknown","startTime":3.99,"endTime":6.81,"body":"leading a more positive and"},{"speaker":"Unknown","startTime":3.99,"endTime":6.81,"body":"intentional life. And this show"},{"speaker":"Unknown","startTime":6.81,"endTime":9.93,"body":"details my journey by sharing my"},{"speaker":"Unknown","startTime":6.81,"endTime":9.93,"body":"learning stories and"},{"speaker":"Unknown","startTime":9.93,"endTime":12.36,"body":"conversations with guests. If"},{"speaker":"Unknown","startTime":9.93,"endTime":12.36,"body":"you want to lead a more"},{"speaker":"Unknown","startTime":12.36,"endTime":15.39,"body":"intentional life, focus on being"},{"speaker":"Unknown","startTime":12.36,"endTime":15.39,"body":"the best you possible. Please"},{"speaker":"Unknown","startTime":15.39,"endTime":18.63,"body":"subscribe today. Now, let's get"},{"speaker":"Unknown","startTime":15.39,"endTime":18.63,"body":"into today's episode."},{"speaker":"Unknown","startTime":22.08,"endTime":25.17,"body":"Well, good morning, good"},{"speaker":"Unknown","startTime":22.08,"endTime":25.17,"body":"afternoon. Good evening. Whether"},{"speaker":"Unknown","startTime":25.17,"endTime":28.08,"body":"you're just waking up just going"},{"speaker":"Unknown","startTime":25.17,"endTime":28.08,"body":"to bed or someplace in between"},{"speaker":"Unknown","startTime":28.08,"endTime":32.76,"body":"today, we are diving into the"},{"speaker":"Unknown","startTime":28.08,"endTime":32.76,"body":"idea of habitudes. What what"},{"speaker":"Unknown","startTime":32.76,"endTime":35.97,"body":"exactly is that? You say? Well,"},{"speaker":"Unknown","startTime":32.76,"endTime":35.97,"body":"habitudes is the concept of"},{"speaker":"Unknown","startTime":35.97,"endTime":39.24,"body":"creating an attitude about how"},{"speaker":"Unknown","startTime":35.97,"endTime":39.24,"body":"to change for bettering"},{"speaker":"Unknown","startTime":39.24,"endTime":42.75,"body":"yourself, your life, and for"},{"speaker":"Unknown","startTime":39.24,"endTime":42.75,"body":"everyone with whom you come into"},{"speaker":"Unknown","startTime":42.75,"endTime":48.09,"body":"contact on a daily basis. Now, I"},{"speaker":"Unknown","startTime":42.75,"endTime":48.09,"body":"had no idea whatsoever that the"},{"speaker":"Unknown","startTime":48.09,"endTime":52.59,"body":"word habitude has been around"},{"speaker":"Unknown","startTime":48.09,"endTime":52.59,"body":"since the 14th century. But"},{"speaker":"Unknown","startTime":52.59,"endTime":54.48,"body":"that's what I discovered in"},{"speaker":"Unknown","startTime":52.59,"endTime":54.48,"body":"doing a little bit of research"},{"speaker":"Unknown","startTime":54.48,"endTime":58.17,"body":"on this topic. And this has been"},{"speaker":"Unknown","startTime":54.48,"endTime":58.17,"body":"around that long, there must be"},{"speaker":"Unknown","startTime":58.17,"endTime":62.1,"body":"something to the idea of"},{"speaker":"Unknown","startTime":58.17,"endTime":62.1,"body":"creating a habitude, which is a"},{"speaker":"Unknown","startTime":62.1,"endTime":66.18,"body":"habitual disposition or mode of"},{"speaker":"Unknown","startTime":62.1,"endTime":66.18,"body":"behavior, or procedure, which"},{"speaker":"Unknown","startTime":66.18,"endTime":68.82,"body":"sounds kind of boring when you"},{"speaker":"Unknown","startTime":66.18,"endTime":68.82,"body":"put it in the context of a"},{"speaker":"Unknown","startTime":68.82,"endTime":74.43,"body":"definition. Thank you, Merriam"},{"speaker":"Unknown","startTime":68.82,"endTime":74.43,"body":"Webster. But for me, habitude is"},{"speaker":"Unknown","startTime":74.43,"endTime":79.62,"body":"an attitude around generating"},{"speaker":"Unknown","startTime":74.43,"endTime":79.62,"body":"good habits by which you lead"},{"speaker":"Unknown","startTime":79.62,"endTime":84.93,"body":"your life. And if you google"},{"speaker":"Unknown","startTime":79.62,"endTime":84.93,"body":"habitudes, or daily habits, or"},{"speaker":"Unknown","startTime":84.93,"endTime":87.99,"body":"how do I get better at creating"},{"speaker":"Unknown","startTime":84.93,"endTime":87.99,"body":"daily habits, you will be"},{"speaker":"Unknown","startTime":88.08,"endTime":90.9,"body":"overwhelmed with the amount of"},{"speaker":"Unknown","startTime":88.08,"endTime":90.9,"body":"information that's out there on"},{"speaker":"Unknown","startTime":90.9,"endTime":95.13,"body":"the internet. I was but I found"},{"speaker":"Unknown","startTime":90.9,"endTime":95.13,"body":"a couple that I felt like"},{"speaker":"Unknown","startTime":95.19,"endTime":98.13,"body":"resonated a little bit with me."},{"speaker":"Unknown","startTime":95.19,"endTime":98.13,"body":"And I'm going to share those"},{"speaker":"Unknown","startTime":98.13,"endTime":101.31,"body":"with you today. And we'll get"},{"speaker":"Unknown","startTime":98.13,"endTime":101.31,"body":"into a little bit about the"},{"speaker":"Unknown","startTime":101.31,"endTime":104.49,"body":"types of things I'm doing in my"},{"speaker":"Unknown","startTime":101.31,"endTime":104.49,"body":"life to create a habit of"},{"speaker":"Unknown","startTime":104.49,"endTime":107.52,"body":"gratitude for the things that"},{"speaker":"Unknown","startTime":104.49,"endTime":107.52,"body":"have in my life and the way that"},{"speaker":"Unknown","startTime":107.52,"endTime":111.96,"body":"I go about living my life each"},{"speaker":"Unknown","startTime":107.52,"endTime":111.96,"body":"day. And before we really start"},{"speaker":"Unknown","startTime":111.96,"endTime":114.48,"body":"diving in, I'll share a quote,"},{"speaker":"Unknown","startTime":111.96,"endTime":114.48,"body":"one of my favorite quotes"},{"speaker":"Unknown","startTime":114.48,"endTime":117.66,"body":"actually comes from john"},{"speaker":"Unknown","startTime":114.48,"endTime":117.66,"body":"Maxwell. And if you don't know"},{"speaker":"Unknown","startTime":117.66,"endTime":122.01,"body":"who john Maxwell is, you know,"},{"speaker":"Unknown","startTime":117.66,"endTime":122.01,"body":"he is a author, speaker, Pastor,"},{"speaker":"Unknown","startTime":122.01,"endTime":125.28,"body":"he's written tons of books,"},{"speaker":"Unknown","startTime":122.01,"endTime":125.28,"body":"mostly focused on leadership,"},{"speaker":"Unknown","startTime":125.52,"endTime":129.69,"body":"and personal growth, in what he"},{"speaker":"Unknown","startTime":125.52,"endTime":129.69,"body":"says is that you'll never change"},{"speaker":"Unknown","startTime":129.69,"endTime":134.04,"body":"your life. Until you change"},{"speaker":"Unknown","startTime":129.69,"endTime":134.04,"body":"something you do daily. The"},{"speaker":"Unknown","startTime":134.04,"endTime":138.57,"body":"secret of success is found in"},{"speaker":"Unknown","startTime":134.04,"endTime":138.57,"body":"your daily routine. And I was"},{"speaker":"Unknown","startTime":138.6,"endTime":142.98,"body":"happy to find that that quote"},{"speaker":"Unknown","startTime":138.6,"endTime":142.98,"body":"was the start of an article that"},{"speaker":"Unknown","startTime":142.98,"endTime":147.24,"body":"my mom recently sent me. Yes, my"},{"speaker":"Unknown","startTime":142.98,"endTime":147.24,"body":"mom who's 81 still cuts out"},{"speaker":"Unknown","startTime":147.24,"endTime":150.75,"body":"articles from the paper, and"},{"speaker":"Unknown","startTime":147.24,"endTime":150.75,"body":"sends them along to me. And then"},{"speaker":"Unknown","startTime":150.75,"endTime":153.09,"body":"this one, she says, You know, I"},{"speaker":"Unknown","startTime":150.75,"endTime":153.09,"body":"read this and thought it is"},{"speaker":"Unknown","startTime":153.09,"endTime":157.02,"body":"exactly what you're doing. And I"},{"speaker":"Unknown","startTime":153.09,"endTime":157.02,"body":"appreciate that Mom, I'm gonna"},{"speaker":"Unknown","startTime":157.02,"endTime":160.74,"body":"share it with the folks on the"},{"speaker":"Unknown","startTime":157.02,"endTime":160.74,"body":"show today. And the article was"},{"speaker":"Unknown","startTime":160.74,"endTime":164.97,"body":"entitled old daily habits to"},{"speaker":"Unknown","startTime":160.74,"endTime":164.97,"body":"change your life forever. The"},{"speaker":"Unknown","startTime":164.97,"endTime":168.03,"body":"article was written by Joshua"},{"speaker":"Unknown","startTime":164.97,"endTime":168.03,"body":"Becker. 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I think when you"},{"speaker":"Unknown","startTime":192.72,"endTime":197.31,"body":"start to dive into daily habits"},{"speaker":"Unknown","startTime":197.31,"endTime":200.16,"body":"or making changes in your life,"},{"speaker":"Unknown","startTime":197.31,"endTime":200.16,"body":"first you got to start small."},{"speaker":"Unknown","startTime":200.22,"endTime":202.5,"body":"We've talked about that before"},{"speaker":"Unknown","startTime":200.22,"endTime":202.5,"body":"in other episodes, but whenever"},{"speaker":"Unknown","startTime":202.5,"endTime":205.77,"body":"you make changes in your life,"},{"speaker":"Unknown","startTime":202.5,"endTime":205.77,"body":"you have to do it slowly. It's"},{"speaker":"Unknown","startTime":205.77,"endTime":208.29,"body":"not like you're gonna say to"},{"speaker":"Unknown","startTime":205.77,"endTime":208.29,"body":"yourself, I'm gonna put on my"},{"speaker":"Unknown","startTime":208.29,"endTime":213.51,"body":"sneakers, my trainers, and head"},{"speaker":"Unknown","startTime":208.29,"endTime":213.51,"body":"out the door and run a marathon"},{"speaker":"Unknown","startTime":213.51,"endTime":215.64,"body":"today, no one's gonna do that."},{"speaker":"Unknown","startTime":213.51,"endTime":215.64,"body":"If you've never run or you're"},{"speaker":"Unknown","startTime":215.64,"endTime":218.31,"body":"not in shape, you're not going"},{"speaker":"Unknown","startTime":215.64,"endTime":218.31,"body":"to head out the door and do 26"},{"speaker":"Unknown","startTime":218.31,"endTime":221.34,"body":"straight miles, it's just not"},{"speaker":"Unknown","startTime":218.31,"endTime":221.34,"body":"possible. 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And his"},{"speaker":"Unknown","startTime":232.95,"endTime":235.56,"body":"number one habit to go after is"},{"speaker":"Unknown","startTime":235.56,"endTime":239.49,"body":"to create a three item to do"},{"speaker":"Unknown","startTime":235.56,"endTime":239.49,"body":"list each day, which I thought"},{"speaker":"Unknown","startTime":239.49,"endTime":244.53,"body":"was fascinating. How often do we"},{"speaker":"Unknown","startTime":239.49,"endTime":244.53,"body":"go and create Long, long list of"},{"speaker":"Unknown","startTime":244.53,"endTime":247.44,"body":"all the tasks that we have to do"},{"speaker":"Unknown","startTime":244.53,"endTime":247.44,"body":"each and every day, and it"},{"speaker":"Unknown","startTime":247.44,"endTime":250.53,"body":"becomes overwhelming. 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Wouldn't that be"},{"speaker":"Unknown","startTime":263.85,"endTime":267.27,"body":"amazing? If you said today,"},{"speaker":"Unknown","startTime":267.3,"endTime":269.61,"body":"these are the three things I"},{"speaker":"Unknown","startTime":267.3,"endTime":269.61,"body":"have to accomplish and you do"},{"speaker":"Unknown","startTime":269.61,"endTime":273.15,"body":"them and you do that every"},{"speaker":"Unknown","startTime":269.61,"endTime":273.15,"body":"single day of every day of your"},{"speaker":"Unknown","startTime":273.15,"endTime":276.42,"body":"life. How good would you feel"},{"speaker":"Unknown","startTime":273.15,"endTime":276.42,"body":"how accomplished would you feel?"},{"speaker":"Unknown","startTime":277.11,"endTime":282.54,"body":"number two on his list was"},{"speaker":"Unknown","startTime":277.11,"endTime":282.54,"body":"exercise. 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And that"},{"speaker":"Unknown","startTime":288.21,"endTime":292.02,"body":"I don't have to consider that"},{"speaker":"Unknown","startTime":292.02,"endTime":296.37,"body":"daily exercise being running"},{"speaker":"Unknown","startTime":292.02,"endTime":296.37,"body":"five miles or getting to the gym"},{"speaker":"Unknown","startTime":296.37,"endTime":299.79,"body":"and doing an hour and a half of"},{"speaker":"Unknown","startTime":296.37,"endTime":299.79,"body":"workout. tread, lifting weights."},{"speaker":"Unknown","startTime":299.82,"endTime":304.17,"body":"It setter, exercise is just"},{"speaker":"Unknown","startTime":299.82,"endTime":304.17,"body":"about getting up and moving."},{"speaker":"Unknown","startTime":304.65,"endTime":308.7,"body":"That could be taking a walk, it"},{"speaker":"Unknown","startTime":304.65,"endTime":308.7,"body":"could be just stretching, it"},{"speaker":"Unknown","startTime":308.7,"endTime":312.24,"body":"could be taking your dog for a"},{"speaker":"Unknown","startTime":308.7,"endTime":312.24,"body":"walk, be going for a bike ride,"},{"speaker":"Unknown","startTime":312.63,"endTime":316.59,"body":"it could be going for a short"},{"speaker":"Unknown","startTime":312.63,"endTime":316.59,"body":"run, it could be doing 20"},{"speaker":"Unknown","startTime":316.59,"endTime":319.47,"body":"minutes of yoga, the most"},{"speaker":"Unknown","startTime":316.59,"endTime":319.47,"body":"important part about daily"},{"speaker":"Unknown","startTime":319.47,"endTime":323.34,"body":"exercise is actually just moving"},{"speaker":"Unknown","startTime":319.47,"endTime":323.34,"body":"your body. 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If you're"},{"speaker":"Unknown","startTime":333.6,"endTime":336.72,"body":"doing just walking, yes, you're"},{"speaker":"Unknown","startTime":336.72,"endTime":338.79,"body":"not going to get to be in this"},{"speaker":"Unknown","startTime":336.72,"endTime":338.79,"body":"incredible shade if you're just"},{"speaker":"Unknown","startTime":338.79,"endTime":342.15,"body":"walking, but you will have other"},{"speaker":"Unknown","startTime":338.79,"endTime":342.15,"body":"benefits, you will be moving,"},{"speaker":"Unknown","startTime":342.15,"endTime":344.67,"body":"which is always a good thing."},{"speaker":"Unknown","startTime":342.15,"endTime":344.67,"body":"But you also have mental and"},{"speaker":"Unknown","startTime":344.67,"endTime":348.27,"body":"emotional benefits from physical"},{"speaker":"Unknown","startTime":344.67,"endTime":348.27,"body":"exercise, it gets the blood"},{"speaker":"Unknown","startTime":348.27,"endTime":351.93,"body":"pumping, it helps clear your"},{"speaker":"Unknown","startTime":348.27,"endTime":351.93,"body":"mind it provides a sense of"},{"speaker":"Unknown","startTime":351.93,"endTime":355.98,"body":"focus, or a daily activity each"},{"speaker":"Unknown","startTime":351.93,"endTime":355.98,"body":"day to keep you moving forward."},{"speaker":"Unknown","startTime":356.34,"endTime":360.72,"body":"Number three on his list was"},{"speaker":"Unknown","startTime":356.34,"endTime":360.72,"body":"turn off the television. Now I"},{"speaker":"Unknown","startTime":360.72,"endTime":363.06,"body":"know some people will say well,"},{"speaker":"Unknown","startTime":360.72,"endTime":363.06,"body":"we love to be able to binge"},{"speaker":"Unknown","startTime":363.06,"endTime":366.45,"body":"watch shows, it's our go to"},{"speaker":"Unknown","startTime":363.06,"endTime":366.45,"body":"time, it's it's how we connect,"},{"speaker":"Unknown","startTime":366.81,"endTime":370.59,"body":"watching shows together. And"},{"speaker":"Unknown","startTime":366.81,"endTime":370.59,"body":"truth be told my wife and I love"},{"speaker":"Unknown","startTime":370.59,"endTime":374.49,"body":"a good Netflix binge, or, you"},{"speaker":"Unknown","startTime":370.59,"endTime":374.49,"body":"know, other shows along those"},{"speaker":"Unknown","startTime":374.49,"endTime":378.63,"body":"lines. But the point that Josh"},{"speaker":"Unknown","startTime":374.49,"endTime":378.63,"body":"Becker makes here about turning"},{"speaker":"Unknown","startTime":378.63,"endTime":380.85,"body":"off the television is that if"},{"speaker":"Unknown","startTime":378.63,"endTime":380.85,"body":"you do that, in the evening, you"},{"speaker":"Unknown","startTime":380.85,"endTime":385.47,"body":"may find other avenues of joy"},{"speaker":"Unknown","startTime":380.85,"endTime":385.47,"body":"that you get to spend your time"},{"speaker":"Unknown","startTime":385.47,"endTime":389.46,"body":"with whether that's writing,"},{"speaker":"Unknown","startTime":385.47,"endTime":389.46,"body":"journaling, reading, playing"},{"speaker":"Unknown","startTime":389.46,"endTime":393.24,"body":"board games, you can find other"},{"speaker":"Unknown","startTime":389.46,"endTime":393.24,"body":"things to fill that time at"},{"speaker":"Unknown","startTime":393.24,"endTime":396.84,"body":"night and still have the"},{"speaker":"Unknown","startTime":393.24,"endTime":396.84,"body":"connection that you want to have"},{"speaker":"Unknown","startTime":396.84,"endTime":399.87,"body":"with your spouse or your partner"},{"speaker":"Unknown","startTime":396.84,"endTime":399.87,"body":"or your family and your kids. I"},{"speaker":"Unknown","startTime":399.87,"endTime":402.57,"body":"will say though, it'll be kind"},{"speaker":"Unknown","startTime":399.87,"endTime":402.57,"body":"of hard for my wife. And I had"},{"speaker":"Unknown","startTime":402.57,"endTime":405.63,"body":"to give up. Ted last Oh, just a"},{"speaker":"Unknown","startTime":402.57,"endTime":405.63,"body":"side note, if you haven't seen"},{"speaker":"Unknown","startTime":405.63,"endTime":409.47,"body":"that show, over on Apple TV,"},{"speaker":"Unknown","startTime":405.63,"endTime":409.47,"body":"give it a look, it is probably"},{"speaker":"Unknown","startTime":409.62,"endTime":414.06,"body":"the most positive and well done"},{"speaker":"Unknown","startTime":409.62,"endTime":414.06,"body":"show on television, and is"},{"speaker":"Unknown","startTime":414.06,"endTime":417.81,"body":"currently by far my favorite"},{"speaker":"Unknown","startTime":414.06,"endTime":417.81,"body":"show. 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And whether"},{"speaker":"Unknown","startTime":435.15,"endTime":439.05,"body":"that's a little a lot, being"},{"speaker":"Unknown","startTime":435.15,"endTime":439.05,"body":"connected to people not being"},{"speaker":"Unknown","startTime":439.05,"endTime":442.98,"body":"connected to people, whatever it"},{"speaker":"Unknown","startTime":439.05,"endTime":442.98,"body":"may be, if you're grateful that"},{"speaker":"Unknown","startTime":442.98,"endTime":447.15,"body":"you get to get up each day that"},{"speaker":"Unknown","startTime":442.98,"endTime":447.15,"body":"you get to breathe, walk around"},{"speaker":"Unknown","startTime":447.15,"endTime":450.81,"body":"this planet, interact with"},{"speaker":"Unknown","startTime":447.15,"endTime":450.81,"body":"others, and lead a good life,"},{"speaker":"Unknown","startTime":451.14,"endTime":455.34,"body":"then you need to be grateful for"},{"speaker":"Unknown","startTime":451.14,"endTime":455.34,"body":"it at the end of each day. In"},{"speaker":"Unknown","startTime":455.43,"endTime":458.04,"body":"doing that, through journaling"},{"speaker":"Unknown","startTime":455.43,"endTime":458.04,"body":"through practice of journaling."},{"speaker":"Unknown","startTime":458.31,"endTime":461.07,"body":"Makes perfect sense. I've"},{"speaker":"Unknown","startTime":458.31,"endTime":461.07,"body":"started to do this myself over"},{"speaker":"Unknown","startTime":461.07,"endTime":464.22,"body":"the last couple of months. And"},{"speaker":"Unknown","startTime":461.07,"endTime":464.22,"body":"what I'm finding is that there"},{"speaker":"Unknown","startTime":464.22,"endTime":467.25,"body":"are things in my life I am"},{"speaker":"Unknown","startTime":464.22,"endTime":467.25,"body":"grateful for every single day."},{"speaker":"Unknown","startTime":467.49,"endTime":470.85,"body":"And some of those things have to"},{"speaker":"Unknown","startTime":467.49,"endTime":470.85,"body":"be things I'm grateful for about"},{"speaker":"Unknown","startTime":470.97,"endTime":474.51,"body":"myself. So not only what I have"},{"speaker":"Unknown","startTime":470.97,"endTime":474.51,"body":"in this world, but also what I"},{"speaker":"Unknown","startTime":474.51,"endTime":477.69,"body":"bring to this world. And that's"},{"speaker":"Unknown","startTime":474.51,"endTime":477.69,"body":"what gratitude is all about. And"},{"speaker":"Unknown","startTime":477.69,"endTime":480.81,"body":"when you share that with"},{"speaker":"Unknown","startTime":477.69,"endTime":480.81,"body":"yourself, the more you realize"},{"speaker":"Unknown","startTime":481.02,"endTime":484.5,"body":"that you actually have a really"},{"speaker":"Unknown","startTime":481.02,"endTime":484.5,"body":"good life. Number five on the"},{"speaker":"Unknown","startTime":484.5,"endTime":487.8,"body":"list, write something anything."},{"speaker":"Unknown","startTime":484.5,"endTime":487.8,"body":"That could be the gratitude"},{"speaker":"Unknown","startTime":487.8,"endTime":490.38,"body":"journal, it could be a quick"},{"speaker":"Unknown","startTime":487.8,"endTime":490.38,"body":"post on Instagram, it could be a"},{"speaker":"Unknown","startTime":490.38,"endTime":495.51,"body":"longer private journal, it could"},{"speaker":"Unknown","startTime":490.38,"endTime":495.51,"body":"be a post on Facebook. But as"},{"speaker":"Unknown","startTime":495.51,"endTime":499.29,"body":"long as you take the time to"},{"speaker":"Unknown","startTime":495.51,"endTime":499.29,"body":"write and reflect each day,"},{"speaker":"Unknown","startTime":499.74,"endTime":503.4,"body":"there's something powerful about"},{"speaker":"Unknown","startTime":499.74,"endTime":503.4,"body":"that. It's something that I"},{"speaker":"Unknown","startTime":503.4,"endTime":507.48,"body":"think you'll find if you don't"},{"speaker":"Unknown","startTime":503.4,"endTime":507.48,"body":"do it, make this the number one"},{"speaker":"Unknown","startTime":507.48,"endTime":510.69,"body":"habit that you start to do start"},{"speaker":"Unknown","startTime":507.48,"endTime":510.69,"body":"to do some journaling and"},{"speaker":"Unknown","startTime":510.69,"endTime":513.24,"body":"writing every single day."},{"speaker":"Unknown","startTime":510.69,"endTime":513.24,"body":"There's something about"},{"speaker":"Unknown","startTime":513.27,"endTime":517.65,"body":"accessing the creative side of"},{"speaker":"Unknown","startTime":513.27,"endTime":517.65,"body":"your mind, to reflect on the day"},{"speaker":"Unknown","startTime":517.92,"endTime":520.59,"body":"to reflect on a particular topic"},{"speaker":"Unknown","startTime":517.92,"endTime":520.59,"body":"or reading that you may have"},{"speaker":"Unknown","startTime":520.59,"endTime":524.88,"body":"done. And in all honesty, I"},{"speaker":"Unknown","startTime":520.59,"endTime":524.88,"body":"think if you spend that time"},{"speaker":"Unknown","startTime":524.88,"endTime":529.29,"body":"getting your thoughts down on"},{"speaker":"Unknown","startTime":524.88,"endTime":529.29,"body":"paper, it actually will help us"},{"speaker":"Unknown","startTime":529.29,"endTime":533.49,"body":"think better. It'll help us have"},{"speaker":"Unknown","startTime":529.29,"endTime":533.49,"body":"more clarity in our life. It"},{"speaker":"Unknown","startTime":533.49,"endTime":537.27,"body":"also helped us I think interact"},{"speaker":"Unknown","startTime":533.49,"endTime":537.27,"body":"better with the world around us."},{"speaker":"Unknown","startTime":537.96,"endTime":541.47,"body":"Because we're starting to open"},{"speaker":"Unknown","startTime":537.96,"endTime":541.47,"body":"our mind to the possibilities of"},{"speaker":"Unknown","startTime":541.47,"endTime":546.0,"body":"what's out there. Number six on"},{"speaker":"Unknown","startTime":541.47,"endTime":546.0,"body":"the list, reset your kitchen."},{"speaker":"Unknown","startTime":546.21,"endTime":549.48,"body":"This is big for me. I'm not a"},{"speaker":"Unknown","startTime":546.21,"endTime":549.48,"body":"big fan of having dirty dishes"},{"speaker":"Unknown","startTime":549.48,"endTime":553.56,"body":"in the in the kitchen at night."},{"speaker":"Unknown","startTime":549.48,"endTime":553.56,"body":"I have to have it clean set"},{"speaker":"Unknown","startTime":553.56,"endTime":556.74,"body":"reset, because I'm first one up"},{"speaker":"Unknown","startTime":553.56,"endTime":556.74,"body":"in the morning, instead of"},{"speaker":"Unknown","startTime":556.74,"endTime":560.58,"body":"before. I'm an early riser. I'm"},{"speaker":"Unknown","startTime":556.74,"endTime":560.58,"body":"up at five. And when I get up in"},{"speaker":"Unknown","startTime":560.58,"endTime":563.37,"body":"the morning, I want the kitchen"},{"speaker":"Unknown","startTime":560.58,"endTime":563.37,"body":"to be ready and primed for me to"},{"speaker":"Unknown","startTime":563.37,"endTime":566.7,"body":"do my daily routine. There's"},{"speaker":"Unknown","startTime":563.37,"endTime":566.7,"body":"nothing worse than getting up in"},{"speaker":"Unknown","startTime":566.7,"endTime":571.11,"body":"the morning and having to reset"},{"speaker":"Unknown","startTime":566.7,"endTime":571.11,"body":"your kitchen and cleaning before"},{"speaker":"Unknown","startTime":571.17,"endTime":574.68,"body":"you get to start your daily"},{"speaker":"Unknown","startTime":571.17,"endTime":574.68,"body":"routine. So reset your kitchen,"},{"speaker":"Unknown","startTime":574.68,"endTime":577.32,"body":"put everything away, get it"},{"speaker":"Unknown","startTime":574.68,"endTime":577.32,"body":"squared away, put the dishes"},{"speaker":"Unknown","startTime":577.32,"endTime":579.63,"body":"away, make sure there's nothing"},{"speaker":"Unknown","startTime":577.32,"endTime":579.63,"body":"in the sink, make sure"},{"speaker":"Unknown","startTime":579.63,"endTime":583.5,"body":"everything's wiped down and"},{"speaker":"Unknown","startTime":579.63,"endTime":583.5,"body":"clean and ready to go. You'd no"},{"speaker":"Unknown","startTime":583.5,"endTime":588.12,"body":"sooner want to eat at a"},{"speaker":"Unknown","startTime":583.5,"endTime":588.12,"body":"breakfast place that when you"},{"speaker":"Unknown","startTime":588.12,"endTime":591.63,"body":"walk in there still having to"},{"speaker":"Unknown","startTime":588.12,"endTime":591.63,"body":"clean up all the dishes from the"},{"speaker":"Unknown","startTime":591.63,"endTime":594.36,"body":"dinner rush the night before."},{"speaker":"Unknown","startTime":591.63,"endTime":594.36,"body":"That wouldn't feel good. It"},{"speaker":"Unknown","startTime":594.36,"endTime":596.58,"body":"wouldn't put you in a good"},{"speaker":"Unknown","startTime":594.36,"endTime":596.58,"body":"mindset. And I encourage you to"},{"speaker":"Unknown","startTime":596.58,"endTime":599.01,"body":"try and do the same thing for"},{"speaker":"Unknown","startTime":596.58,"endTime":599.01,"body":"yourself at home. And finally"},{"speaker":"Unknown","startTime":599.01,"endTime":602.91,"body":"number seven on Joshua Becker's"},{"speaker":"Unknown","startTime":599.01,"endTime":602.91,"body":"list is eat together. There's"},{"speaker":"Unknown","startTime":602.91,"endTime":606.09,"body":"something powerful, about"},{"speaker":"Unknown","startTime":602.91,"endTime":606.09,"body":"communing with friends communing"},{"speaker":"Unknown","startTime":606.09,"endTime":611.1,"body":"with family having a meal, I can"},{"speaker":"Unknown","startTime":606.09,"endTime":611.1,"body":"think of so many shared meals"},{"speaker":"Unknown","startTime":611.1,"endTime":614.34,"body":"and experiences that I've had"},{"speaker":"Unknown","startTime":611.1,"endTime":614.34,"body":"with friends and family"},{"speaker":"Unknown","startTime":614.34,"endTime":618.48,"body":"throughout my life, that have"},{"speaker":"Unknown","startTime":614.34,"endTime":618.48,"body":"had just a huge impact. Now I"},{"speaker":"Unknown","startTime":618.48,"endTime":621.33,"body":"know we're still in COVID. And"},{"speaker":"Unknown","startTime":618.48,"endTime":621.33,"body":"people can't have a chance to"},{"speaker":"Unknown","startTime":621.33,"endTime":625.56,"body":"get out and do that right now."},{"speaker":"Unknown","startTime":621.33,"endTime":625.56,"body":"But as the vaccine moves out, as"},{"speaker":"Unknown","startTime":625.56,"endTime":630.87,"body":"people become a little bit more"},{"speaker":"Unknown","startTime":625.56,"endTime":630.87,"body":"free to move and, and gather"},{"speaker":"Unknown","startTime":630.87,"endTime":635.16,"body":"with friends, then I encourage"},{"speaker":"Unknown","startTime":630.87,"endTime":635.16,"body":"you to really, when you're"},{"speaker":"Unknown","startTime":635.16,"endTime":639.9,"body":"sitting down to a meal, with"},{"speaker":"Unknown","startTime":635.16,"endTime":639.9,"body":"friends with family, really make"},{"speaker":"Unknown","startTime":639.9,"endTime":643.11,"body":"great use of that time. In"},{"speaker":"Unknown","startTime":639.9,"endTime":643.11,"body":"Episode 10 of the show, we"},{"speaker":"Unknown","startTime":643.11,"endTime":646.41,"body":"talked about the art of"},{"speaker":"Unknown","startTime":643.11,"endTime":646.41,"body":"conversation post pandemic. So I"},{"speaker":"Unknown","startTime":646.41,"endTime":650.04,"body":"would encourage you to be"},{"speaker":"Unknown","startTime":646.41,"endTime":650.04,"body":"thoughtful when you're gathering"},{"speaker":"Unknown","startTime":650.04,"endTime":652.74,"body":"with friends, when you're having"},{"speaker":"Unknown","startTime":650.04,"endTime":652.74,"body":"a meal, turn off the"},{"speaker":"Unknown","startTime":652.74,"endTime":656.37,"body":"electronics, be really mindful"},{"speaker":"Unknown","startTime":652.74,"endTime":656.37,"body":"and purposeful about how you're"},{"speaker":"Unknown","startTime":656.37,"endTime":660.63,"body":"going to go about your life, I"},{"speaker":"Unknown","startTime":656.37,"endTime":660.63,"body":"can think of here in our house,"},{"speaker":"Unknown","startTime":660.9,"endTime":666.18,"body":"we always host a huge, huge"},{"speaker":"Unknown","startTime":660.9,"endTime":666.18,"body":"Thanksgiving meal, we've had"},{"speaker":"Unknown","startTime":666.18,"endTime":670.86,"body":"anywhere from 35 to 45. people"},{"speaker":"Unknown","startTime":666.18,"endTime":670.86,"body":"join us for Thanksgiving, and"},{"speaker":"Unknown","startTime":670.86,"endTime":673.86,"body":"that's family, it's friends,"},{"speaker":"Unknown","startTime":670.86,"endTime":673.86,"body":"it's called workers from work,"},{"speaker":"Unknown","startTime":673.86,"endTime":677.31,"body":"who don't have a place to go, my"},{"speaker":"Unknown","startTime":673.86,"endTime":677.31,"body":"wife and I believe that"},{"speaker":"Unknown","startTime":677.43,"endTime":681.36,"body":"gathering people together on"},{"speaker":"Unknown","startTime":677.43,"endTime":681.36,"body":"that day is super important. And"},{"speaker":"Unknown","startTime":681.36,"endTime":685.95,"body":"when you have that many gathered"},{"speaker":"Unknown","startTime":681.36,"endTime":685.95,"body":"around your table, partaking of"},{"speaker":"Unknown","startTime":685.95,"endTime":689.1,"body":"food that you've cooked, that"},{"speaker":"Unknown","startTime":685.95,"endTime":689.1,"body":"they've brought, there is"},{"speaker":"Unknown","startTime":689.1,"endTime":694.35,"body":"something magical about that"},{"speaker":"Unknown","startTime":689.1,"endTime":694.35,"body":"communal time, you learn about"},{"speaker":"Unknown","startTime":694.35,"endTime":697.2,"body":"other people's lives, you learn"},{"speaker":"Unknown","startTime":694.35,"endTime":697.2,"body":"about what's going on with them,"},{"speaker":"Unknown","startTime":697.59,"endTime":701.07,"body":"you have a chance to break"},{"speaker":"Unknown","startTime":697.59,"endTime":701.07,"body":"bread. And do that, do it on a"},{"speaker":"Unknown","startTime":701.07,"endTime":704.4,"body":"small scale, do it on a big"},{"speaker":"Unknown","startTime":701.07,"endTime":704.4,"body":"scale. Whatever makes sense for"},{"speaker":"Unknown","startTime":704.4,"endTime":708.48,"body":"you. The bonding experiences we"},{"speaker":"Unknown","startTime":704.4,"endTime":708.48,"body":"have when we break bread"},{"speaker":"Unknown","startTime":708.48,"endTime":713.31,"body":"together is something that you"},{"speaker":"Unknown","startTime":708.48,"endTime":713.31,"body":"can never recreate in other"},{"speaker":"Unknown","startTime":713.31,"endTime":717.0,"body":"situations in your life. So how"},{"speaker":"Unknown","startTime":713.31,"endTime":717.0,"body":"do we make this work? I know,"},{"speaker":"Unknown","startTime":717.06,"endTime":720.54,"body":"you're probably saying yourself,"},{"speaker":"Unknown","startTime":717.06,"endTime":720.54,"body":"Jay, how can I possibly create"},{"speaker":"Unknown","startTime":720.54,"endTime":723.84,"body":"new habits in my life, it's so"},{"speaker":"Unknown","startTime":720.54,"endTime":723.84,"body":"difficult to put change in"},{"speaker":"Unknown","startTime":723.84,"endTime":726.51,"body":"motion in my life, I have so"},{"speaker":"Unknown","startTime":723.84,"endTime":726.51,"body":"many other things going on. I've"},{"speaker":"Unknown","startTime":726.51,"endTime":732.15,"body":"got family life, work, kids,"},{"speaker":"Unknown","startTime":726.51,"endTime":732.15,"body":"priorities in making small"},{"speaker":"Unknown","startTime":732.15,"endTime":735.99,"body":"changes, is just not something I"},{"speaker":"Unknown","startTime":732.15,"endTime":735.99,"body":"can get to. I've got some tips"},{"speaker":"Unknown","startTime":735.99,"endTime":738.84,"body":"and tricks for you. We'll"},{"speaker":"Unknown","startTime":735.99,"endTime":738.84,"body":"discuss here in a minute. Hold"},{"speaker":"Unknown","startTime":738.84,"endTime":741.24,"body":"on tight. Stick around. And"},{"speaker":"Unknown","startTime":738.84,"endTime":741.24,"body":"we'll be right back."},{"speaker":"Unknown","startTime":747.929,"endTime":750.329,"body":"Welcome back, we're talking"},{"speaker":"Unknown","startTime":747.929,"endTime":750.329,"body":"about the benefits of trading a"},{"speaker":"Unknown","startTime":750.329,"endTime":753.749,"body":"habitude in your life. In this"},{"speaker":"Unknown","startTime":750.329,"endTime":753.749,"body":"part of the show, we're going to"},{"speaker":"Unknown","startTime":753.749,"endTime":757.229,"body":"dive into how do you actually go"},{"speaker":"Unknown","startTime":753.749,"endTime":757.229,"body":"about that? 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People say it's a"},{"speaker":"Unknown","startTime":764.159,"endTime":768.119,"body":"mindset, they have to come up"},{"speaker":"Unknown","startTime":764.159,"endTime":768.119,"body":"with the focus or the willpower."},{"speaker":"Unknown","startTime":768.509,"endTime":772.589,"body":"But change is actually simple."},{"speaker":"Unknown","startTime":768.509,"endTime":772.589,"body":"And I say that I don't mean to"},{"speaker":"Unknown","startTime":772.589,"endTime":776.429,"body":"say it in a Cavalier way, where"},{"speaker":"Unknown","startTime":772.589,"endTime":776.429,"body":"I'm have made changes, and I"},{"speaker":"Unknown","startTime":776.429,"endTime":778.229,"body":"stick to them. Now there's"},{"speaker":"Unknown","startTime":776.429,"endTime":778.229,"body":"plenty things I've tried to"},{"speaker":"Unknown","startTime":778.229,"endTime":782.369,"body":"change in my life. And I've"},{"speaker":"Unknown","startTime":778.229,"endTime":782.369,"body":"worked hard at it, and it's gone"},{"speaker":"Unknown","startTime":782.369,"endTime":784.409,"body":"by the wayside. And there's"},{"speaker":"Unknown","startTime":782.369,"endTime":784.409,"body":"other things I've put into"},{"speaker":"Unknown","startTime":784.409,"endTime":786.989,"body":"practice and change in my life,"},{"speaker":"Unknown","startTime":784.409,"endTime":786.989,"body":"and they have been game"},{"speaker":"Unknown","startTime":786.989,"endTime":790.829,"body":"changers. For me. Now, what I'm"},{"speaker":"Unknown","startTime":786.989,"endTime":790.829,"body":"talking about is that if you"},{"speaker":"Unknown","startTime":790.829,"endTime":795.959,"body":"follow some simple rules for"},{"speaker":"Unknown","startTime":790.829,"endTime":795.959,"body":"making change stick, then you'll"},{"speaker":"Unknown","startTime":795.959,"endTime":799.229,"body":"have a better chance of being"},{"speaker":"Unknown","startTime":795.959,"endTime":799.229,"body":"successful. So what are those?"},{"speaker":"Unknown","startTime":799.559,"endTime":803.309,"body":"First and foremost, you have to"},{"speaker":"Unknown","startTime":799.559,"endTime":803.309,"body":"start small, you can't go big"},{"speaker":"Unknown","startTime":803.309,"endTime":806.219,"body":"right out of the gate. So by"},{"speaker":"Unknown","startTime":803.309,"endTime":806.219,"body":"starting small, let's say you"},{"speaker":"Unknown","startTime":806.369,"endTime":811.199,"body":"had the idea that you wanted to"},{"speaker":"Unknown","startTime":806.369,"endTime":811.199,"body":"do push ups every day. If you"},{"speaker":"Unknown","startTime":811.229,"endTime":814.559,"body":"decided that that was a goal for"},{"speaker":"Unknown","startTime":811.229,"endTime":814.559,"body":"you, you wanted to reach X"},{"speaker":"Unknown","startTime":814.559,"endTime":818.039,"body":"amount of push ups in a certain"},{"speaker":"Unknown","startTime":814.559,"endTime":818.039,"body":"amount of time, start small,"},{"speaker":"Unknown","startTime":818.339,"endTime":823.199,"body":"maybe for the first week or two"},{"speaker":"Unknown","startTime":818.339,"endTime":823.199,"body":"weeks, you're only doing two"},{"speaker":"Unknown","startTime":823.199,"endTime":827.609,"body":"pushups a day. And when you"},{"speaker":"Unknown","startTime":823.199,"endTime":827.609,"body":"start to do that, then you build"},{"speaker":"Unknown","startTime":827.609,"endTime":830.549,"body":"upon it. The other thing you"},{"speaker":"Unknown","startTime":827.609,"endTime":830.549,"body":"want to do, when you're starting"},{"speaker":"Unknown","startTime":830.549,"endTime":833.669,"body":"off doing these small habit"},{"speaker":"Unknown","startTime":830.549,"endTime":833.669,"body":"changes is tie it to another"},{"speaker":"Unknown","startTime":833.669,"endTime":838.019,"body":"habit. So maybe when it pertains"},{"speaker":"Unknown","startTime":833.669,"endTime":838.019,"body":"to the pushups, maybe you're"},{"speaker":"Unknown","startTime":838.019,"endTime":840.149,"body":"walking to the kitchen, and"},{"speaker":"Unknown","startTime":838.019,"endTime":840.149,"body":"before you start making"},{"speaker":"Unknown","startTime":840.209,"endTime":844.379,"body":"breakfast, you drop down, you do"},{"speaker":"Unknown","startTime":840.209,"endTime":844.379,"body":"your two push ups. You do that"},{"speaker":"Unknown","startTime":844.379,"endTime":847.979,"body":"every day for a week. And the"},{"speaker":"Unknown","startTime":844.379,"endTime":847.979,"body":"next thing you know you're doing"},{"speaker":"Unknown","startTime":848.159,"endTime":851.789,"body":"three push ups, then five push"},{"speaker":"Unknown","startTime":848.159,"endTime":851.789,"body":"ups, then seven push ups"},{"speaker":"Unknown","startTime":851.939,"endTime":857.399,"body":"10 2030, whatever it may be, if"},{"speaker":"Unknown","startTime":851.939,"endTime":857.399,"body":"you tie it to another habit that"},{"speaker":"Unknown","startTime":857.399,"endTime":861.359,"body":"you do every single day and you"},{"speaker":"Unknown","startTime":857.399,"endTime":861.359,"body":"start small, before you know it"},{"speaker":"Unknown","startTime":861.419,"endTime":864.359,"body":"that becomes ingrained as part"},{"speaker":"Unknown","startTime":861.419,"endTime":864.359,"body":"of your day. Then you may be"},{"speaker":"Unknown","startTime":864.359,"endTime":868.619,"body":"wondering how long does it take"},{"speaker":"Unknown","startTime":864.359,"endTime":868.619,"body":"for a habit to stick? Or the"},{"speaker":"Unknown","startTime":868.619,"endTime":874.589,"body":"research says give or take 66"},{"speaker":"Unknown","startTime":868.619,"endTime":874.589,"body":"days? And you may be wondering"},{"speaker":"Unknown","startTime":874.589,"endTime":876.839,"body":"where did you find that stat?"},{"speaker":"Unknown","startTime":874.589,"endTime":876.839,"body":"Well, that comes out of the"},{"speaker":"Unknown","startTime":876.839,"endTime":880.859,"body":"European Journal of social"},{"speaker":"Unknown","startTime":876.839,"endTime":880.859,"body":"psychology. And in that study,"},{"speaker":"Unknown","startTime":881.339,"endTime":886.499,"body":"they said that habit to become"},{"speaker":"Unknown","startTime":881.339,"endTime":886.499,"body":"automatic range anywhere from 18"},{"speaker":"Unknown","startTime":886.499,"endTime":893.399,"body":"days to 254 days. So the median"},{"speaker":"Unknown","startTime":886.499,"endTime":893.399,"body":"was 66 days. Two months. Can you"},{"speaker":"Unknown","startTime":893.399,"endTime":897.059,"body":"do a task a small task, go back"},{"speaker":"Unknown","startTime":893.399,"endTime":897.059,"body":"to the push ups Can you do two"},{"speaker":"Unknown","startTime":897.059,"endTime":902.129,"body":"push ups a day for 66 straight"},{"speaker":"Unknown","startTime":897.059,"endTime":902.129,"body":"days, you put it in context like"},{"speaker":"Unknown","startTime":902.129,"endTime":904.619,"body":"that, and two push ups doesn't"},{"speaker":"Unknown","startTime":902.129,"endTime":904.619,"body":"sound like a whole lot. It's not"},{"speaker":"Unknown","startTime":904.619,"endTime":909.479,"body":"like I'm asking you to do 25"},{"speaker":"Unknown","startTime":904.619,"endTime":909.479,"body":"push ups a day for 25 days, no,"},{"speaker":"Unknown","startTime":909.569,"endTime":913.469,"body":"two push ups a day for 66 days."},{"speaker":"Unknown","startTime":909.569,"endTime":913.469,"body":"And the truth is, over time"},{"speaker":"Unknown","startTime":913.469,"endTime":916.199,"body":"you're going to, you're going to"},{"speaker":"Unknown","startTime":913.469,"endTime":916.199,"body":"increase the amount. What else"},{"speaker":"Unknown","startTime":916.199,"endTime":919.799,"body":"can you do make habit stick,"},{"speaker":"Unknown","startTime":916.199,"endTime":919.799,"body":"make it easy. Don't put"},{"speaker":"Unknown","startTime":919.799,"endTime":923.879,"body":"obstacles in your way, make it"},{"speaker":"Unknown","startTime":919.799,"endTime":923.879,"body":"super easy for you to make that"},{"speaker":"Unknown","startTime":923.879,"endTime":926.789,"body":"change in your life. So what"},{"speaker":"Unknown","startTime":923.879,"endTime":926.789,"body":"does this mean? removing"},{"speaker":"Unknown","startTime":926.789,"endTime":931.349,"body":"obstacles make things simpler,"},{"speaker":"Unknown","startTime":926.789,"endTime":931.349,"body":"easy. Let's say you wanted to go"},{"speaker":"Unknown","startTime":931.349,"endTime":935.999,"body":"about walking every morning,"},{"speaker":"Unknown","startTime":931.349,"endTime":935.999,"body":"perhaps then you're sleeping in"},{"speaker":"Unknown","startTime":935.999,"endTime":938.579,"body":"the clothes that you're going to"},{"speaker":"Unknown","startTime":935.999,"endTime":938.579,"body":"walk in the next morning, I get"},{"speaker":"Unknown","startTime":938.579,"endTime":940.919,"body":"it, it may be cold outside and"},{"speaker":"Unknown","startTime":938.579,"endTime":940.919,"body":"need to put on an extra layer,"},{"speaker":"Unknown","startTime":940.919,"endTime":944.399,"body":"great, pull out the extra layer"},{"speaker":"Unknown","startTime":940.919,"endTime":944.399,"body":"and put it in the bathroom with"},{"speaker":"Unknown","startTime":944.399,"endTime":947.819,"body":"your sneakers. So that you have"},{"speaker":"Unknown","startTime":944.399,"endTime":947.819,"body":"them out, you don't have to"},{"speaker":"Unknown","startTime":947.819,"endTime":951.359,"body":"think about it. There's no"},{"speaker":"Unknown","startTime":947.819,"endTime":951.359,"body":"mental activity involved. You've"},{"speaker":"Unknown","startTime":951.359,"endTime":954.509,"body":"slept in the clothes, you're"},{"speaker":"Unknown","startTime":951.359,"endTime":954.509,"body":"gonna walk in, you've put on the"},{"speaker":"Unknown","startTime":954.839,"endTime":958.049,"body":"warmer clothes, and your"},{"speaker":"Unknown","startTime":954.839,"endTime":958.049,"body":"sneakers and you're out the door"},{"speaker":"Unknown","startTime":958.169,"endTime":960.899,"body":"limit, limit the amount of time"},{"speaker":"Unknown","startTime":958.169,"endTime":960.899,"body":"it takes and the thought process"},{"speaker":"Unknown","startTime":960.899,"endTime":963.929,"body":"that takes basically, you're"},{"speaker":"Unknown","startTime":960.899,"endTime":963.929,"body":"making it easy for yourself to"},{"speaker":"Unknown","startTime":963.929,"endTime":967.499,"body":"make that change, something that"},{"speaker":"Unknown","startTime":963.929,"endTime":967.499,"body":"you're going to do every single"},{"speaker":"Unknown","startTime":967.499,"endTime":969.899,"body":"day. Okay, so now you've"},{"speaker":"Unknown","startTime":967.499,"endTime":969.899,"body":"started, you're down the path,"},{"speaker":"Unknown","startTime":969.899,"endTime":973.319,"body":"you're headed towards that"},{"speaker":"Unknown","startTime":969.899,"endTime":973.319,"body":"median of 66 days, you're"},{"speaker":"Unknown","startTime":973.829,"endTime":977.399,"body":"continuing to push through,"},{"speaker":"Unknown","startTime":973.829,"endTime":977.399,"body":"you've made it easy for yourself"},{"speaker":"Unknown","startTime":977.399,"endTime":982.949,"body":"to do the change, you have made"},{"speaker":"Unknown","startTime":977.399,"endTime":982.949,"body":"it part of your daily habit, you"},{"speaker":"Unknown","startTime":982.949,"endTime":986.099,"body":"want to keep it going, what do"},{"speaker":"Unknown","startTime":982.949,"endTime":986.099,"body":"you have to do next? Clearly,"},{"speaker":"Unknown","startTime":986.099,"endTime":989.699,"body":"you have to reward yourself,"},{"speaker":"Unknown","startTime":986.099,"endTime":989.699,"body":"right reward is a big part of"},{"speaker":"Unknown","startTime":989.699,"endTime":993.539,"body":"our lives. From the time that"},{"speaker":"Unknown","startTime":989.699,"endTime":993.539,"body":"we're kids, the time that we're"},{"speaker":"Unknown","startTime":993.539,"endTime":998.129,"body":"adults, rewarding ourselves for"},{"speaker":"Unknown","startTime":993.539,"endTime":998.129,"body":"doing a good job as part of our"},{"speaker":"Unknown","startTime":998.129,"endTime":1001.519,"body":"lives as part of how we grew up."},{"speaker":"Unknown","startTime":998.129,"endTime":1001.519,"body":"Now you have to figure out what"},{"speaker":"Unknown","startTime":1001.669,"endTime":1004.819,"body":"those rewards are for you. Right"},{"speaker":"Unknown","startTime":1001.669,"endTime":1004.819,"body":"intrinsically, you know, what"},{"speaker":"Unknown","startTime":1004.819,"endTime":1007.729,"body":"will make you happy, what is a"},{"speaker":"Unknown","startTime":1004.819,"endTime":1007.729,"body":"good reward for you, whether"},{"speaker":"Unknown","startTime":1007.729,"endTime":1010.489,"body":"it's listening to a good audio"},{"speaker":"Unknown","startTime":1007.729,"endTime":1010.489,"body":"book, your favorite album,"},{"speaker":"Unknown","startTime":1010.639,"endTime":1014.779,"body":"walking with a friend, whatever"},{"speaker":"Unknown","startTime":1010.639,"endTime":1014.779,"body":"it may be, whatever you can do"},{"speaker":"Unknown","startTime":1014.779,"endTime":1019.759,"body":"to tie in your daily habits with"},{"speaker":"Unknown","startTime":1014.779,"endTime":1019.759,"body":"some sort of reward, you will"},{"speaker":"Unknown","startTime":1019.759,"endTime":1022.999,"body":"find that over time, you'll look"},{"speaker":"Unknown","startTime":1019.759,"endTime":1022.999,"body":"forward to doing that activity,"},{"speaker":"Unknown","startTime":1023.149,"endTime":1025.399,"body":"the change will become"},{"speaker":"Unknown","startTime":1023.149,"endTime":1025.399,"body":"permanent. And you've now"},{"speaker":"Unknown","startTime":1025.399,"endTime":1030.379,"body":"created a habitude in your life,"},{"speaker":"Unknown","startTime":1025.399,"endTime":1030.379,"body":"an attitude about making a habit"},{"speaker":"Unknown","startTime":1030.649,"endTime":1034.489,"body":"that is better improves the type"},{"speaker":"Unknown","startTime":1030.649,"endTime":1034.489,"body":"of person that you are. And if"},{"speaker":"Unknown","startTime":1034.489,"endTime":1037.639,"body":"you want to think of it in its"},{"speaker":"Unknown","startTime":1034.489,"endTime":1037.639,"body":"simplest terms, creating new"},{"speaker":"Unknown","startTime":1037.639,"endTime":1041.659,"body":"habits really breaks down to"},{"speaker":"Unknown","startTime":1037.639,"endTime":1041.659,"body":"four distinct things. You have a"},{"speaker":"Unknown","startTime":1041.659,"endTime":1045.619,"body":"cue, you have a craving, you"},{"speaker":"Unknown","startTime":1041.659,"endTime":1045.619,"body":"have a response, and you have a"},{"speaker":"Unknown","startTime":1045.619,"endTime":1050.599,"body":"reward. So what's the cue?"},{"speaker":"Unknown","startTime":1045.619,"endTime":1050.599,"body":"That's what your brain uses to"},{"speaker":"Unknown","startTime":1050.599,"endTime":1053.539,"body":"trigger the behavior. And if you"},{"speaker":"Unknown","startTime":1050.599,"endTime":1053.539,"body":"don't do it in the first five"},{"speaker":"Unknown","startTime":1053.539,"endTime":1057.949,"body":"seconds, then you're going to be"},{"speaker":"Unknown","startTime":1053.539,"endTime":1057.949,"body":"in trouble. So if you know that"},{"speaker":"Unknown","startTime":1057.949,"endTime":1060.109,"body":"you're thinking, Hey, this is a"},{"speaker":"Unknown","startTime":1057.949,"endTime":1060.109,"body":"new behavior, I got to get it"},{"speaker":"Unknown","startTime":1060.109,"endTime":1063.079,"body":"done, get rolling with it. What"},{"speaker":"Unknown","startTime":1060.109,"endTime":1063.079,"body":"are the cravings? Well, that's"},{"speaker":"Unknown","startTime":1063.079,"endTime":1066.619,"body":"the motivational part, I'm going"},{"speaker":"Unknown","startTime":1063.079,"endTime":1066.619,"body":"to go for a while because I've"},{"speaker":"Unknown","startTime":1066.619,"endTime":1069.709,"body":"realized that it makes me feel"},{"speaker":"Unknown","startTime":1066.619,"endTime":1069.709,"body":"better. What is the response,"},{"speaker":"Unknown","startTime":1069.979,"endTime":1073.339,"body":"that's the walking, or the"},{"speaker":"Unknown","startTime":1069.979,"endTime":1073.339,"body":"walking is the response of that"},{"speaker":"Unknown","startTime":1073.339,"endTime":1076.009,"body":"part of the process. And then we"},{"speaker":"Unknown","startTime":1073.339,"endTime":1076.009,"body":"just talked about it, the"},{"speaker":"Unknown","startTime":1076.009,"endTime":1078.799,"body":"reward, the reward is what you"},{"speaker":"Unknown","startTime":1076.009,"endTime":1078.799,"body":"decide, it'll be at the end. And"},{"speaker":"Unknown","startTime":1078.799,"endTime":1081.649,"body":"if you want to put it into even"},{"speaker":"Unknown","startTime":1078.799,"endTime":1081.649,"body":"more simple terms, use this"},{"speaker":"Unknown","startTime":1081.649,"endTime":1085.669,"body":"phrase, get up, get out, get"},{"speaker":"Unknown","startTime":1081.649,"endTime":1085.669,"body":"moving, move forward. Again, get"},{"speaker":"Unknown","startTime":1085.669,"endTime":1090.859,"body":"up, get out, get moving, move"},{"speaker":"Unknown","startTime":1085.669,"endTime":1090.859,"body":"forward. And if you think of it"},{"speaker":"Unknown","startTime":1090.859,"endTime":1094.639,"body":"in those stages, any type of"},{"speaker":"Unknown","startTime":1090.859,"endTime":1094.639,"body":"change that you want to put into"},{"speaker":"Unknown","startTime":1094.639,"endTime":1099.559,"body":"play into your life is actually"},{"speaker":"Unknown","startTime":1094.639,"endTime":1099.559,"body":"simple. Now, I'm not saying that"},{"speaker":"Unknown","startTime":1099.559,"endTime":1103.429,"body":"all change is simple. I'm not I"},{"speaker":"Unknown","startTime":1099.559,"endTime":1103.429,"body":"know many people have tried and"},{"speaker":"Unknown","startTime":1103.429,"endTime":1107.059,"body":"failed, I have tried and failed,"},{"speaker":"Unknown","startTime":1103.429,"endTime":1107.059,"body":"you will try and fail. But don't"},{"speaker":"Unknown","startTime":1107.059,"endTime":1109.789,"body":"give up. That's the most"},{"speaker":"Unknown","startTime":1107.059,"endTime":1109.789,"body":"important part. If you're"},{"speaker":"Unknown","startTime":1109.789,"endTime":1112.999,"body":"looking to make a change in your"},{"speaker":"Unknown","startTime":1109.789,"endTime":1112.999,"body":"life, don't give up, go after"},{"speaker":"Unknown","startTime":1112.999,"endTime":1116.899,"body":"it. Give it your best, and stay"},{"speaker":"Unknown","startTime":1112.999,"endTime":1116.899,"body":"with it. And if you need extra"},{"speaker":"Unknown","startTime":1116.899,"endTime":1120.499,"body":"encouragement, connect with me,"},{"speaker":"Unknown","startTime":1116.899,"endTime":1120.499,"body":"you can reach me at Jason at"},{"speaker":"Unknown","startTime":1120.499,"endTime":1124.489,"body":"positivity on fire calm, I'm"},{"speaker":"Unknown","startTime":1120.499,"endTime":1124.489,"body":"more than happy to be your"},{"speaker":"Unknown","startTime":1124.489,"endTime":1128.179,"body":"personal support your"},{"speaker":"Unknown","startTime":1124.489,"endTime":1128.179,"body":"cheerleader, the one who's going"},{"speaker":"Unknown","startTime":1128.179,"endTime":1131.299,"body":"to push you forward and push you"},{"speaker":"Unknown","startTime":1128.179,"endTime":1131.299,"body":"on I'd love to connect with you."},{"speaker":"Unknown","startTime":1131.809,"endTime":1135.079,"body":"I believe in you. You just need"},{"speaker":"Unknown","startTime":1131.809,"endTime":1135.079,"body":"to believe in yourself. You've"},{"speaker":"Unknown","startTime":1135.079,"endTime":1138.559,"body":"got this you can make changes in"},{"speaker":"Unknown","startTime":1135.079,"endTime":1138.559,"body":"your life. You just need"},{"speaker":"Unknown","startTime":1138.559,"endTime":1143.419,"body":"somebody behind you. And in all"},{"speaker":"Unknown","startTime":1138.559,"endTime":1143.419,"body":"honesty, that person is you. And"},{"speaker":"Unknown","startTime":1143.419,"endTime":1146.629,"body":"with any change, you have to"},{"speaker":"Unknown","startTime":1143.419,"endTime":1146.629,"body":"feel it in your heart before"},{"speaker":"Unknown","startTime":1146.629,"endTime":1150.379,"body":"your mind will believe it. So go"},{"speaker":"Unknown","startTime":1146.629,"endTime":1150.379,"body":"after it. Make that small change"},{"speaker":"Unknown","startTime":1150.379,"endTime":1154.309,"body":"in your life today. Get on the"},{"speaker":"Unknown","startTime":1150.379,"endTime":1154.309,"body":"path of self improvement. Be"},{"speaker":"Unknown","startTime":1154.309,"endTime":1156.949,"body":"that better person not only for"},{"speaker":"Unknown","startTime":1154.309,"endTime":1156.949,"body":"yourself but the people around"},{"speaker":"Unknown","startTime":1156.949,"endTime":1161.659,"body":"you. And actually go crush it"},{"speaker":"Unknown","startTime":1156.949,"endTime":1161.659,"body":"today. I know you will. So in"},{"speaker":"Unknown","startTime":1161.659,"endTime":1164.089,"body":"closing today's show, I just"},{"speaker":"Unknown","startTime":1161.659,"endTime":1164.089,"body":"want to thank you for being"},{"speaker":"Unknown","startTime":1164.089,"endTime":1168.199,"body":"here. I say it yes every single"},{"speaker":"Unknown","startTime":1164.089,"endTime":1168.199,"body":"episode because the gift of time"},{"speaker":"Unknown","startTime":1168.199,"endTime":1171.799,"body":"you give listening to this show"},{"speaker":"Unknown","startTime":1168.199,"endTime":1171.799,"body":"does mean the world to me. I'm"},{"speaker":"Unknown","startTime":1171.799,"endTime":1175.249,"body":"so grateful for those of you who"},{"speaker":"Unknown","startTime":1171.799,"endTime":1175.249,"body":"are followers of this of the"},{"speaker":"Unknown","startTime":1175.249,"endTime":1179.659,"body":"show positivity on fire, and I"},{"speaker":"Unknown","startTime":1175.249,"endTime":1179.659,"body":"just want to remind you, be well"},{"speaker":"Unknown","startTime":1179.809,"endTime":1184.309,"body":"be happy, be you and until the"},{"speaker":"Unknown","startTime":1179.809,"endTime":1184.309,"body":"next time may your quest for"},{"speaker":"Unknown","startTime":1184.309,"endTime":1186.589,"body":"positivity begin today."},{"speaker":"Unknown","startTime":1189.65,"endTime":1193.16,"body":"If you liked today's episode,"},{"speaker":"Unknown","startTime":1189.65,"endTime":1193.16,"body":"please go to pod chaser.com."},{"speaker":"Unknown","startTime":1193.34,"endTime":1197.03,"body":"Search for positivity on fire"},{"speaker":"Unknown","startTime":1193.34,"endTime":1197.03,"body":"and leave a five star rating and"},{"speaker":"Unknown","startTime":1197.03,"endTime":1200.63,"body":"review. For more on my"},{"speaker":"Unknown","startTime":1197.03,"endTime":1200.63,"body":"positivity quest. Follow me at"},{"speaker":"Unknown","startTime":1200.63,"endTime":1204.71,"body":"positively underscore Jay on"},{"speaker":"Unknown","startTime":1200.63,"endTime":1204.71,"body":"Instagram or Tiktok or engage"},{"speaker":"Unknown","startTime":1204.71,"endTime":1208.73,"body":"with the show by visiting direct"},{"speaker":"Unknown","startTime":1204.71,"endTime":1208.73,"body":"dot means slash Jason Ramsden."},{"speaker":"Unknown","startTime":1209.33,"endTime":1210.32,"body":"Have an amazing day."}]}