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I myself recently"},{"speaker":"Unknown","startTime":473.01,"endTime":477.33,"body":"committed Now, going back to"},{"speaker":"Unknown","startTime":477.33,"endTime":479.91,"body":"step one to sleep down pat, I've"},{"speaker":"Unknown","startTime":477.33,"endTime":479.91,"body":"been doing that for a couple"},{"speaker":"Unknown","startTime":479.91,"endTime":483.06,"body":"years now. So that's your month"},{"speaker":"Unknown","startTime":479.91,"endTime":483.06,"body":"one, get that done in month one,"},{"speaker":"Unknown","startTime":483.27,"endTime":487.08,"body":"month two, focus on moving more."},{"speaker":"Unknown","startTime":483.27,"endTime":487.08,"body":"And for me, I've done that"},{"speaker":"Unknown","startTime":487.08,"endTime":490.8,"body":"recently, I've committed to"},{"speaker":"Unknown","startTime":487.08,"endTime":490.8,"body":"walking an hour every single"},{"speaker":"Unknown","startTime":490.8,"endTime":495.06,"body":"day. And I know that sounds like"},{"speaker":"Unknown","startTime":490.8,"endTime":495.06,"body":"an inordinate amount of time to"},{"speaker":"Unknown","startTime":495.06,"endTime":500.64,"body":"put towards exercise. But you"},{"speaker":"Unknown","startTime":495.06,"endTime":500.64,"body":"can find the time, if I can find"},{"speaker":"Unknown","startTime":500.64,"endTime":503.82,"body":"the time I don't have any more"},{"speaker":"Unknown","startTime":500.64,"endTime":503.82,"body":"hours in the day than you have"},{"speaker":"Unknown","startTime":503.82,"endTime":506.97,"body":"in the day. So if I can find a"},{"speaker":"Unknown","startTime":503.82,"endTime":506.97,"body":"time in the morning to walk for"},{"speaker":"Unknown","startTime":506.97,"endTime":510.93,"body":"an hour, and still find time to"},{"speaker":"Unknown","startTime":506.97,"endTime":510.93,"body":"make breakfast for my beautiful"},{"speaker":"Unknown","startTime":510.93,"endTime":516.45,"body":"bride to be able to take the dog"},{"speaker":"Unknown","startTime":510.93,"endTime":516.45,"body":"for a walk, get out to organize"},{"speaker":"Unknown","startTime":516.45,"endTime":519.48,"body":"the day and still get showered"},{"speaker":"Unknown","startTime":516.45,"endTime":519.48,"body":"change and be in the office by"},{"speaker":"Unknown","startTime":519.75,"endTime":522.57,"body":"nine o'clock. And I know if"},{"speaker":"Unknown","startTime":519.75,"endTime":522.57,"body":"you're if you're in a school"},{"speaker":"Unknown","startTime":522.57,"endTime":524.88,"body":"setting, that's not going to"},{"speaker":"Unknown","startTime":522.57,"endTime":524.88,"body":"work for you. Or if you have a"},{"speaker":"Unknown","startTime":524.88,"endTime":528.18,"body":"different sort of lifestyle that"},{"speaker":"Unknown","startTime":524.88,"endTime":528.18,"body":"you do shift work, it's not"},{"speaker":"Unknown","startTime":528.18,"endTime":532.92,"body":"going to work for you. Find What"},{"speaker":"Unknown","startTime":528.18,"endTime":532.92,"body":"does, but find the time to move"},{"speaker":"Unknown","startTime":532.92,"endTime":537.39,"body":"more. If you just find 30"},{"speaker":"Unknown","startTime":532.92,"endTime":537.39,"body":"minutes to walk and that's where"},{"speaker":"Unknown","startTime":537.39,"endTime":541.86,"body":"I started 30 minutes, four times"},{"speaker":"Unknown","startTime":537.39,"endTime":541.86,"body":"a week, where you're moving your"},{"speaker":"Unknown","startTime":541.86,"endTime":546.03,"body":"body, you're gonna start to see"},{"speaker":"Unknown","startTime":541.86,"endTime":546.03,"body":"results, and then ramp it up to"},{"speaker":"Unknown","startTime":546.03,"endTime":549.48,"body":"45 minutes, then ramp it up to"},{"speaker":"Unknown","startTime":546.03,"endTime":549.48,"body":"an hour. You'll find the time"},{"speaker":"Unknown","startTime":549.48,"endTime":552.87,"body":"because you realize that it"},{"speaker":"Unknown","startTime":549.48,"endTime":552.87,"body":"makes you feel better eating"},{"speaker":"Unknown","startTime":552.87,"endTime":557.13,"body":"engages your mind. You have"},{"speaker":"Unknown","startTime":552.87,"endTime":557.13,"body":"clarity, you have the"},{"speaker":"Unknown","startTime":557.13,"endTime":560.34,"body":"opportunity to think deeply"},{"speaker":"Unknown","startTime":557.13,"endTime":560.34,"body":"about things while you're"},{"speaker":"Unknown","startTime":560.34,"endTime":566.55,"body":"walking. And so step two, move"},{"speaker":"Unknown","startTime":560.34,"endTime":566.55,"body":"more. Now step three or month"},{"speaker":"Unknown","startTime":566.58,"endTime":572.01,"body":"three, try to eat less but more"},{"speaker":"Unknown","startTime":566.58,"endTime":572.01,"body":"often. I must say that again."},{"speaker":"Unknown","startTime":572.31,"endTime":577.17,"body":"Eat less more often. And you may"},{"speaker":"Unknown","startTime":572.31,"endTime":577.17,"body":"have been the path going into"},{"speaker":"Unknown","startTime":577.17,"endTime":580.29,"body":"dieting or trying different"},{"speaker":"Unknown","startTime":577.17,"endTime":580.29,"body":"formats. Trust me, I've done it"},{"speaker":"Unknown","startTime":580.29,"endTime":586.8,"body":"all. I've done paleo. I've done"},{"speaker":"Unknown","startTime":580.29,"endTime":586.8,"body":"Atkins. I've done Weight"},{"speaker":"Unknown","startTime":586.8,"endTime":589.92,"body":"Watchers, you name it. I've"},{"speaker":"Unknown","startTime":586.8,"endTime":589.92,"body":"tried it."},{"speaker":"Unknown","startTime":590.94,"endTime":593.61,"body":"Well, okay, maybe not all of"},{"speaker":"Unknown","startTime":590.94,"endTime":593.61,"body":"them haven't tried keto. I"},{"speaker":"Unknown","startTime":593.61,"endTime":597.0,"body":"haven't tried the Mediterranean"},{"speaker":"Unknown","startTime":593.61,"endTime":597.0,"body":"style, but that seems super"},{"speaker":"Unknown","startTime":597.0,"endTime":599.97,"body":"appealing to me because of fish"},{"speaker":"Unknown","startTime":597.0,"endTime":599.97,"body":"and vegetables but"},{"speaker":"Unknown","startTime":600.329,"endTime":604.079,"body":"Because I've started to focus"},{"speaker":"Unknown","startTime":600.329,"endTime":604.079,"body":"more on that now in my day, I'm"},{"speaker":"Unknown","startTime":604.079,"endTime":607.829,"body":"trying to eat six times a day,"},{"speaker":"Unknown","startTime":604.079,"endTime":607.829,"body":"but smaller meals, keeping track"},{"speaker":"Unknown","startTime":607.889,"endTime":610.529,"body":"of the types of foods I'm"},{"speaker":"Unknown","startTime":607.889,"endTime":610.529,"body":"eating, trying to eat more whole"},{"speaker":"Unknown","startTime":610.529,"endTime":614.789,"body":"food, less processed foods, I'm"},{"speaker":"Unknown","startTime":610.529,"endTime":614.789,"body":"starting to find that my"},{"speaker":"Unknown","startTime":614.789,"endTime":618.869,"body":"internal furnaces like being fed"},{"speaker":"Unknown","startTime":614.789,"endTime":618.869,"body":"all day long, and it actually"},{"speaker":"Unknown","startTime":619.049,"endTime":623.939,"body":"feels good, smaller amounts of"},{"speaker":"Unknown","startTime":619.049,"endTime":623.939,"body":"food more often throughout the"},{"speaker":"Unknown","startTime":623.939,"endTime":628.319,"body":"day than trying to just have"},{"speaker":"Unknown","startTime":623.939,"endTime":628.319,"body":"three big meals a month for"},{"speaker":"Unknown","startTime":628.349,"endTime":633.569,"body":"number four, however, you want"},{"speaker":"Unknown","startTime":628.349,"endTime":633.569,"body":"to take it, renew more, renew"},{"speaker":"Unknown","startTime":633.569,"endTime":638.099,"body":"more. And what that means is if"},{"speaker":"Unknown","startTime":633.569,"endTime":638.099,"body":"you had to go back into"},{"speaker":"Unknown","startTime":638.099,"endTime":643.229,"body":"Paleolithic times, and talk to a"},{"speaker":"Unknown","startTime":638.099,"endTime":643.229,"body":"gay person, they would tell you,"},{"speaker":"Unknown","startTime":643.409,"endTime":647.159,"body":"they're not working continuously"},{"speaker":"Unknown","startTime":643.409,"endTime":647.159,"body":"non stop all day, every day."},{"speaker":"Unknown","startTime":647.729,"endTime":650.339,"body":"They're taking time to hunt and"},{"speaker":"Unknown","startTime":647.729,"endTime":650.339,"body":"gather, they're taking time to"},{"speaker":"Unknown","startTime":650.339,"endTime":654.209,"body":"rest. They had to rest, right,"},{"speaker":"Unknown","startTime":650.339,"endTime":654.209,"body":"they had to rest because they"},{"speaker":"Unknown","startTime":654.209,"endTime":658.289,"body":"were constantly on the move, so"},{"speaker":"Unknown","startTime":654.209,"endTime":658.289,"body":"that the dinosaurs didn't know"},{"speaker":"Unknown","startTime":658.289,"endTime":661.469,"body":"where to find them because they"},{"speaker":"Unknown","startTime":658.289,"endTime":661.469,"body":"were their food. So you need to"},{"speaker":"Unknown","startTime":661.469,"endTime":667.349,"body":"renew more. And what that means"},{"speaker":"Unknown","startTime":661.469,"endTime":667.349,"body":"is that, take a break every 90"},{"speaker":"Unknown","startTime":667.499,"endTime":671.009,"body":"minutes, do it for five minutes,"},{"speaker":"Unknown","startTime":667.499,"endTime":671.009,"body":"do it for 10 minutes, whatever"},{"speaker":"Unknown","startTime":671.009,"endTime":675.689,"body":"it may be. And if you can't wait"},{"speaker":"Unknown","startTime":671.009,"endTime":675.689,"body":"that long, do it every hour,"},{"speaker":"Unknown","startTime":675.689,"endTime":679.709,"body":"okay, at if you start a project"},{"speaker":"Unknown","startTime":675.689,"endTime":679.709,"body":"at the top of the hour, when you"},{"speaker":"Unknown","startTime":679.709,"endTime":682.949,"body":"get to the 15 minute mark, break"},{"speaker":"Unknown","startTime":679.709,"endTime":682.949,"body":"for 10 minutes, take that time"},{"speaker":"Unknown","startTime":682.949,"endTime":686.429,"body":"to do some deep breaths, perhaps"},{"speaker":"Unknown","startTime":682.949,"endTime":686.429,"body":"get up from your desk, walk"},{"speaker":"Unknown","startTime":686.429,"endTime":689.009,"body":"around the office, walk around"},{"speaker":"Unknown","startTime":686.429,"endTime":689.009,"body":"the building, walk around the"},{"speaker":"Unknown","startTime":689.009,"endTime":693.509,"body":"campus, wherever you happen to"},{"speaker":"Unknown","startTime":689.009,"endTime":693.509,"body":"be, walk around your yard, take"},{"speaker":"Unknown","startTime":693.569,"endTime":698.639,"body":"time to renew deep breaths, and"},{"speaker":"Unknown","startTime":693.569,"endTime":698.639,"body":"refocus."},{"speaker":"Unknown","startTime":699.75,"endTime":703.26,"body":"Number five or month five,"},{"speaker":"Unknown","startTime":699.75,"endTime":703.26,"body":"invest in those you love. Give"},{"speaker":"Unknown","startTime":703.26,"endTime":705.87,"body":"the pandemic has taught us"},{"speaker":"Unknown","startTime":703.26,"endTime":705.87,"body":"anything spending time together"},{"speaker":"Unknown","startTime":705.9,"endTime":709.11,"body":"is a good thing. It's also"},{"speaker":"Unknown","startTime":705.9,"endTime":709.11,"body":"trying I understand that. But"},{"speaker":"Unknown","startTime":709.11,"endTime":712.29,"body":"when we get out of the pandemic,"},{"speaker":"Unknown","startTime":709.11,"endTime":712.29,"body":"when we're back in our routines,"},{"speaker":"Unknown","startTime":712.98,"endTime":717.51,"body":"I suggest perhaps that you don't"},{"speaker":"Unknown","startTime":712.98,"endTime":717.51,"body":"go back to normal. Take some"},{"speaker":"Unknown","startTime":717.51,"endTime":721.5,"body":"time to really invest in those"},{"speaker":"Unknown","startTime":717.51,"endTime":721.5,"body":"that you love. Take the time to"},{"speaker":"Unknown","startTime":721.5,"endTime":725.46,"body":"be a better listener, take the"},{"speaker":"Unknown","startTime":721.5,"endTime":725.46,"body":"time to listen more than you"},{"speaker":"Unknown","startTime":725.46,"endTime":729.21,"body":"speak. Be mindful when you're"},{"speaker":"Unknown","startTime":725.46,"endTime":729.21,"body":"engaged in conversations with"},{"speaker":"Unknown","startTime":729.21,"endTime":734.64,"body":"others. be fully present, be"},{"speaker":"Unknown","startTime":729.21,"endTime":734.64,"body":"physically present, be mentally"},{"speaker":"Unknown","startTime":734.64,"endTime":737.88,"body":"present. Don't be distracted,"},{"speaker":"Unknown","startTime":734.64,"endTime":737.88,"body":"when you're talking to people"},{"speaker":"Unknown","startTime":737.88,"endTime":742.71,"body":"that you love. Take it in, you"},{"speaker":"Unknown","startTime":737.88,"endTime":742.71,"body":"will find and trust me, I've"},{"speaker":"Unknown","startTime":742.71,"endTime":747.42,"body":"started to do this myself, you"},{"speaker":"Unknown","startTime":742.71,"endTime":747.42,"body":"will find that your family"},{"speaker":"Unknown","startTime":747.42,"endTime":750.36,"body":"members, those who are in your"},{"speaker":"Unknown","startTime":747.42,"endTime":750.36,"body":"life that you love those"},{"speaker":"Unknown","startTime":750.36,"endTime":754.62,"body":"meaningful friends, when you"},{"speaker":"Unknown","startTime":750.36,"endTime":754.62,"body":"actually put the distractions"},{"speaker":"Unknown","startTime":754.62,"endTime":760.74,"body":"away and focus and talk to them."},{"speaker":"Unknown","startTime":754.62,"endTime":760.74,"body":"Things open up you learn things"},{"speaker":"Unknown","startTime":760.74,"endTime":763.62,"body":"about them that you may have"},{"speaker":"Unknown","startTime":760.74,"endTime":763.62,"body":"never learned. The conversation"},{"speaker":"Unknown","startTime":763.62,"endTime":768.45,"body":"is more robust. It's deeper."},{"speaker":"Unknown","startTime":763.62,"endTime":768.45,"body":"Number five, invest in those you"},{"speaker":"Unknown","startTime":768.45,"endTime":768.87,"body":"love."},{"speaker":"Unknown","startTime":769.95,"endTime":774.15,"body":"month six, number six, whatever"},{"speaker":"Unknown","startTime":769.95,"endTime":774.15,"body":"order you want to take it in,"},{"speaker":"Unknown","startTime":774.15,"endTime":776.76,"body":"and these can go in any order."},{"speaker":"Unknown","startTime":774.15,"endTime":776.76,"body":"You don't have to go one to 10"},{"speaker":"Unknown","startTime":777.15,"endTime":780.57,"body":"something piques your interest"},{"speaker":"Unknown","startTime":777.15,"endTime":780.57,"body":"here, in the next couple of ones"},{"speaker":"Unknown","startTime":780.57,"endTime":783.27,"body":"or the ones that were before"},{"speaker":"Unknown","startTime":780.57,"endTime":783.27,"body":"whatever you feel like is the"},{"speaker":"Unknown","startTime":783.27,"endTime":785.43,"body":"one that you're going to tackle"},{"speaker":"Unknown","startTime":783.27,"endTime":785.43,"body":"go after it. But just spend a"},{"speaker":"Unknown","startTime":785.43,"endTime":788.43,"body":"month focus on that. Don't try"},{"speaker":"Unknown","startTime":785.43,"endTime":788.43,"body":"to do them all. But number six,"},{"speaker":"Unknown","startTime":789.03,"endTime":795.96,"body":"give thanks, give thanks. We"},{"speaker":"Unknown","startTime":789.03,"endTime":795.96,"body":"often text people, thoughts,"},{"speaker":"Unknown","startTime":795.96,"endTime":798.84,"body":"comments all the time, right?"},{"speaker":"Unknown","startTime":795.96,"endTime":798.84,"body":"That's it's quick and easy to"},{"speaker":"Unknown","startTime":798.84,"endTime":801.84,"body":"text somebody and let them know."},{"speaker":"Unknown","startTime":798.84,"endTime":801.84,"body":"And this is something that I"},{"speaker":"Unknown","startTime":801.84,"endTime":806.04,"body":"need to work on better myself is"},{"speaker":"Unknown","startTime":801.84,"endTime":806.04,"body":"that I'm good about reaching out"},{"speaker":"Unknown","startTime":806.04,"endTime":808.83,"body":"to people that I haven't kept up"},{"speaker":"Unknown","startTime":806.04,"endTime":808.83,"body":"with a while with a text message"},{"speaker":"Unknown","startTime":808.83,"endTime":813.15,"body":"to check in, or a phone call to"},{"speaker":"Unknown","startTime":808.83,"endTime":813.15,"body":"check in. But what I need to"},{"speaker":"Unknown","startTime":813.15,"endTime":816.99,"body":"work on and I suggest you do the"},{"speaker":"Unknown","startTime":813.15,"endTime":816.99,"body":"same is go back to handwritten"},{"speaker":"Unknown","startTime":816.99,"endTime":821.1,"body":"notes, write some money, a note"},{"speaker":"Unknown","startTime":816.99,"endTime":821.1,"body":"of appreciation, tell them why"},{"speaker":"Unknown","startTime":821.1,"endTime":823.74,"body":"they matter in your life, why"},{"speaker":"Unknown","startTime":821.1,"endTime":823.74,"body":"they're important to you and why"},{"speaker":"Unknown","startTime":823.74,"endTime":828.15,"body":"you're grateful for them being"},{"speaker":"Unknown","startTime":823.74,"endTime":828.15,"body":"in your life. So number six,"},{"speaker":"Unknown","startTime":828.39,"endTime":834.0,"body":"give thanks. Number seven, do"},{"speaker":"Unknown","startTime":828.39,"endTime":834.0,"body":"the most important thing. First."},{"speaker":"Unknown","startTime":834.48,"endTime":837.69,"body":"Some people call this eat the"},{"speaker":"Unknown","startTime":834.48,"endTime":837.69,"body":"frog. Because nobody wants to"},{"speaker":"Unknown","startTime":837.69,"endTime":841.77,"body":"eat frogs. If you spend your"},{"speaker":"Unknown","startTime":837.69,"endTime":841.77,"body":"morning where you're typically"},{"speaker":"Unknown","startTime":842.13,"endTime":845.91,"body":"the most clear have the most"},{"speaker":"Unknown","startTime":842.13,"endTime":845.91,"body":"clarity have the most energy are"},{"speaker":"Unknown","startTime":845.91,"endTime":848.22,"body":"most productive. Now, not"},{"speaker":"Unknown","startTime":845.91,"endTime":848.22,"body":"everybody fits into this"},{"speaker":"Unknown","startTime":848.22,"endTime":853.83,"body":"category. But most people do."},{"speaker":"Unknown","startTime":848.22,"endTime":853.83,"body":"Start your workday without"},{"speaker":"Unknown","startTime":853.89,"endTime":859.95,"body":"interruptions. A clear 60 to 90"},{"speaker":"Unknown","startTime":853.89,"endTime":859.95,"body":"minutes on whatever it is it's"},{"speaker":"Unknown","startTime":859.95,"endTime":864.45,"body":"your most challenging task. If"},{"speaker":"Unknown","startTime":859.95,"endTime":864.45,"body":"you don't know what your most"},{"speaker":"Unknown","startTime":864.45,"endTime":868.83,"body":"challenging task is, and you're"},{"speaker":"Unknown","startTime":864.45,"endTime":868.83,"body":"staring at a list of to Do's,"},{"speaker":"Unknown","startTime":869.25,"endTime":872.25,"body":"then you need to start planning"},{"speaker":"Unknown","startTime":869.25,"endTime":872.25,"body":"your day. Look at the top three"},{"speaker":"Unknown","startTime":872.25,"endTime":875.31,"body":"things that you need to get done"},{"speaker":"Unknown","startTime":872.25,"endTime":875.31,"body":"that day. And then at the very"},{"speaker":"Unknown","startTime":875.31,"endTime":878.58,"body":"beginning of the day, tackle the"},{"speaker":"Unknown","startTime":875.31,"endTime":878.58,"body":"one that's the hardest, the one"},{"speaker":"Unknown","startTime":878.58,"endTime":880.98,"body":"that's most difficult the one"},{"speaker":"Unknown","startTime":878.58,"endTime":880.98,"body":"that's going to give you the"},{"speaker":"Unknown","startTime":880.98,"endTime":884.73,"body":"most headache, because it's hard"},{"speaker":"Unknown","startTime":880.98,"endTime":884.73,"body":"to do, but tackle it in the"},{"speaker":"Unknown","startTime":884.73,"endTime":887.07,"body":"morning when you have the most"},{"speaker":"Unknown","startTime":884.73,"endTime":887.07,"body":"energy if you leave it to the"},{"speaker":"Unknown","startTime":887.07,"endTime":888.75,"body":"end of the day. If you have"},{"speaker":"Unknown","startTime":887.07,"endTime":888.75,"body":"three tasks that you're gonna"},{"speaker":"Unknown","startTime":888.75,"endTime":892.11,"body":"complete in a day, and you leave"},{"speaker":"Unknown","startTime":888.75,"endTime":892.11,"body":"the hardest one for the end of"},{"speaker":"Unknown","startTime":892.11,"endTime":895.23,"body":"the day. It's going to get"},{"speaker":"Unknown","startTime":892.11,"endTime":895.23,"body":"pushed till the next day and the"},{"speaker":"Unknown","startTime":895.23,"endTime":898.71,"body":"next day and the next day until"},{"speaker":"Unknown","startTime":895.23,"endTime":898.71,"body":"you eat the frog. So number"},{"speaker":"Unknown","startTime":898.71,"endTime":899.97,"body":"seven do the most important"},{"speaker":"Unknown","startTime":900.269,"endTime":905.279,"body":"thing first, Number eight,"},{"speaker":"Unknown","startTime":900.269,"endTime":905.279,"body":"practice reflection. So"},{"speaker":"Unknown","startTime":905.279,"endTime":908.879,"body":"recently, I've been on a little"},{"speaker":"Unknown","startTime":905.279,"endTime":908.879,"body":"bit of a journey to find the"},{"speaker":"Unknown","startTime":908.879,"endTime":913.319,"body":"perfect agenda, the perfect"},{"speaker":"Unknown","startTime":908.879,"endTime":913.319,"body":"daily, weekly, monthly planner."},{"speaker":"Unknown","startTime":913.889,"endTime":918.539,"body":"And I haven't quite found it"},{"speaker":"Unknown","startTime":913.889,"endTime":918.539,"body":"yet. I love pen and paper, I"},{"speaker":"Unknown","startTime":918.539,"endTime":920.789,"body":"also love technology, I'm"},{"speaker":"Unknown","startTime":918.539,"endTime":920.789,"body":"looking for something that can"},{"speaker":"Unknown","startTime":920.789,"endTime":925.199,"body":"blend the two together. But I do"},{"speaker":"Unknown","startTime":920.789,"endTime":925.199,"body":"need to make sure that whatever"},{"speaker":"Unknown","startTime":925.199,"endTime":929.159,"body":"I sign up for whenever I decide"},{"speaker":"Unknown","startTime":925.199,"endTime":929.159,"body":"to go with has a space in it"},{"speaker":"Unknown","startTime":929.159,"endTime":934.139,"body":"where I can practice reflection."},{"speaker":"Unknown","startTime":929.159,"endTime":934.139,"body":"Right now I do a daily gratitude"},{"speaker":"Unknown","startTime":934.169,"endTime":938.069,"body":"journal. I've been doing that"},{"speaker":"Unknown","startTime":934.169,"endTime":938.069,"body":"for the last six months or so I"},{"speaker":"Unknown","startTime":938.069,"endTime":940.649,"body":"need to get back to it To tell"},{"speaker":"Unknown","startTime":938.069,"endTime":940.649,"body":"you the truth, because I've"},{"speaker":"Unknown","startTime":940.649,"endTime":944.159,"body":"stopped doing it when we moved"},{"speaker":"Unknown","startTime":940.649,"endTime":944.159,"body":"and he got caught up, but I'm"},{"speaker":"Unknown","startTime":944.159,"endTime":947.399,"body":"starting to get back into it."},{"speaker":"Unknown","startTime":944.159,"endTime":947.399,"body":"But it allows me to practice"},{"speaker":"Unknown","startTime":947.399,"endTime":950.249,"body":"reflection at the end of day for"},{"speaker":"Unknown","startTime":947.399,"endTime":950.249,"body":"what I'm grateful for. But I"},{"speaker":"Unknown","startTime":950.249,"endTime":953.909,"body":"also need to start practicing,"},{"speaker":"Unknown","startTime":950.249,"endTime":953.909,"body":"reflecting on what went well"},{"speaker":"Unknown","startTime":953.909,"endTime":957.539,"body":"that day. What was a win, or"},{"speaker":"Unknown","startTime":953.909,"endTime":957.539,"body":"something I need to improve on."},{"speaker":"Unknown","startTime":957.749,"endTime":960.239,"body":"What's something that I need to"},{"speaker":"Unknown","startTime":957.749,"endTime":960.239,"body":"start doing what something I"},{"speaker":"Unknown","startTime":960.239,"endTime":964.979,"body":"need to stop doing. If you take"},{"speaker":"Unknown","startTime":960.239,"endTime":964.979,"body":"time, at the end of every"},{"speaker":"Unknown","startTime":964.979,"endTime":967.589,"body":"workday, or in the evening,"},{"speaker":"Unknown","startTime":964.979,"endTime":967.589,"body":"whatever works best for you"},{"speaker":"Unknown","startTime":967.889,"endTime":972.209,"body":"10 1530 minutes, at the end of"},{"speaker":"Unknown","startTime":967.889,"endTime":972.209,"body":"the day to go through. Okay,"},{"speaker":"Unknown","startTime":972.209,"endTime":974.069,"body":"what were your highest"},{"speaker":"Unknown","startTime":972.209,"endTime":974.069,"body":"priorities? What did you get"},{"speaker":"Unknown","startTime":974.069,"endTime":977.459,"body":"done? Did it feel like you"},{"speaker":"Unknown","startTime":974.069,"endTime":977.459,"body":"accomplished much? And then what"},{"speaker":"Unknown","startTime":977.459,"endTime":980.309,"body":"are you going to do the next"},{"speaker":"Unknown","startTime":977.459,"endTime":980.309,"body":"day? What are the top three"},{"speaker":"Unknown","startTime":980.309,"endTime":982.469,"body":"things you're going to"},{"speaker":"Unknown","startTime":980.309,"endTime":982.469,"body":"accomplish next day and reflect"},{"speaker":"Unknown","startTime":982.469,"endTime":985.259,"body":"on what went well, and what"},{"speaker":"Unknown","startTime":982.469,"endTime":985.259,"body":"you're looking to improve upon"},{"speaker":"Unknown","startTime":985.259,"endTime":987.839,"body":"tomorrow. So number eight,"},{"speaker":"Unknown","startTime":985.259,"endTime":987.839,"body":"practice reflection."},{"speaker":"Unknown","startTime":988.98,"endTime":993.06,"body":"Number nine, keep learning. I'm"},{"speaker":"Unknown","startTime":988.98,"endTime":993.06,"body":"a big proponent of being a"},{"speaker":"Unknown","startTime":993.06,"endTime":997.14,"body":"lifelong learner. My parents are"},{"speaker":"Unknown","startTime":993.06,"endTime":997.14,"body":"great examples of this. They're"},{"speaker":"Unknown","startTime":997.14,"endTime":1002.12,"body":"83 and 81. They're constantly"},{"speaker":"Unknown","startTime":997.14,"endTime":1002.12,"body":"doing and learning new things."},{"speaker":"Unknown","startTime":1002.39,"endTime":1006.35,"body":"You know, 83 years old, my dad"},{"speaker":"Unknown","startTime":1002.39,"endTime":1006.35,"body":"is still managing his stock"},{"speaker":"Unknown","startTime":1006.35,"endTime":1011.39,"body":"portfolio, he's still reviewing"},{"speaker":"Unknown","startTime":1006.35,"endTime":1011.39,"body":"company information, he's still"},{"speaker":"Unknown","startTime":1011.39,"endTime":1014.75,"body":"looking at it every single day."},{"speaker":"Unknown","startTime":1011.39,"endTime":1014.75,"body":"It's just amazing to me. And so"},{"speaker":"Unknown","startTime":1014.75,"endTime":1018.92,"body":"number nine, keep learning. And"},{"speaker":"Unknown","startTime":1014.75,"endTime":1018.92,"body":"the reason that you want to keep"},{"speaker":"Unknown","startTime":1018.92,"endTime":1022.82,"body":"learning couple of reasons. But"},{"speaker":"Unknown","startTime":1018.92,"endTime":1022.82,"body":"in my mind, the reason that you"},{"speaker":"Unknown","startTime":1022.82,"endTime":1026.18,"body":"want to keep learning is a keeps"},{"speaker":"Unknown","startTime":1022.82,"endTime":1026.18,"body":"your brain active keeps your"},{"speaker":"Unknown","startTime":1026.18,"endTime":1030.47,"body":"brain functioning. As soon as we"},{"speaker":"Unknown","startTime":1026.18,"endTime":1030.47,"body":"stop using our our brain, it"},{"speaker":"Unknown","startTime":1030.47,"endTime":1033.17,"body":"starts to diminish function. So"},{"speaker":"Unknown","startTime":1030.47,"endTime":1033.17,"body":"the more that we can do, the"},{"speaker":"Unknown","startTime":1033.17,"endTime":1035.99,"body":"more that we can learn, the more"},{"speaker":"Unknown","startTime":1033.17,"endTime":1035.99,"body":"that we can challenge ourselves"},{"speaker":"Unknown","startTime":1036.35,"endTime":1039.68,"body":"throughout our entire life, the"},{"speaker":"Unknown","startTime":1036.35,"endTime":1039.68,"body":"better off we'll be reading"},{"speaker":"Unknown","startTime":1039.68,"endTime":1044.39,"body":"books, listening to audio books,"},{"speaker":"Unknown","startTime":1039.68,"endTime":1044.39,"body":"listening to podcasts, anything"},{"speaker":"Unknown","startTime":1044.39,"endTime":1047.93,"body":"that you can do to build a daily"},{"speaker":"Unknown","startTime":1044.39,"endTime":1047.93,"body":"practice around learning"},{"speaker":"Unknown","startTime":1048.2,"endTime":1052.91,"body":"anything, a new language, a"},{"speaker":"Unknown","startTime":1048.2,"endTime":1052.91,"body":"sport, an instrument, how to"},{"speaker":"Unknown","startTime":1052.91,"endTime":1059.09,"body":"write code, fix a car, draw, fix"},{"speaker":"Unknown","startTime":1052.91,"endTime":1059.09,"body":"a leaky toilet, how to change"},{"speaker":"Unknown","startTime":1059.09,"endTime":1064.82,"body":"the oil in your car, whatever it"},{"speaker":"Unknown","startTime":1059.09,"endTime":1064.82,"body":"may be, the concept of continual"},{"speaker":"Unknown","startTime":1064.94,"endTime":1069.26,"body":"learning, the concept of being a"},{"speaker":"Unknown","startTime":1064.94,"endTime":1069.26,"body":"lifelong learner will allow you"},{"speaker":"Unknown","startTime":1069.26,"endTime":1071.6,"body":"to take back control of your"},{"speaker":"Unknown","startTime":1069.26,"endTime":1071.6,"body":"life. So if there's something"},{"speaker":"Unknown","startTime":1071.6,"endTime":1074.03,"body":"that you're interested in, is"},{"speaker":"Unknown","startTime":1071.6,"endTime":1074.03,"body":"there something that you want to"},{"speaker":"Unknown","startTime":1074.03,"endTime":1077.6,"body":"do or change up, start reading"},{"speaker":"Unknown","startTime":1074.03,"endTime":1077.6,"body":"about it, start focusing on"},{"speaker":"Unknown","startTime":1077.6,"endTime":1081.62,"body":"that, and I guarantee that"},{"speaker":"Unknown","startTime":1077.6,"endTime":1081.62,"body":"you'll find yourself feeling"},{"speaker":"Unknown","startTime":1081.62,"endTime":1084.56,"body":"better about the types of things"},{"speaker":"Unknown","startTime":1081.62,"endTime":1084.56,"body":"that you're doing in your life."},{"speaker":"Unknown","startTime":1084.95,"endTime":1089.81,"body":"And finally, number 10. Give"},{"speaker":"Unknown","startTime":1084.95,"endTime":1089.81,"body":"back, give back, take time,"},{"speaker":"Unknown","startTime":1089.84,"endTime":1093.89,"body":"every week, if you can, if not,"},{"speaker":"Unknown","startTime":1089.84,"endTime":1093.89,"body":"every other week, once a month,"},{"speaker":"Unknown","startTime":1093.89,"endTime":1098.51,"body":"whatever it may be, take time to"},{"speaker":"Unknown","startTime":1093.89,"endTime":1098.51,"body":"add value to the world at large"},{"speaker":"Unknown","startTime":1098.51,"endTime":1102.56,"body":"go out and do something for"},{"speaker":"Unknown","startTime":1098.51,"endTime":1102.56,"body":"somebody else. Go out and"},{"speaker":"Unknown","startTime":1102.56,"endTime":1106.22,"body":"experience the world through"},{"speaker":"Unknown","startTime":1102.56,"endTime":1106.22,"body":"their eyes, give back to them,"},{"speaker":"Unknown","startTime":1106.46,"endTime":1109.91,"body":"treat them in the coffee shop,"},{"speaker":"Unknown","startTime":1106.46,"endTime":1109.91,"body":"whatever it might be volunteer"},{"speaker":"Unknown","startTime":1109.91,"endTime":1113.12,"body":"at a soup kitchen, help the"},{"speaker":"Unknown","startTime":1109.91,"endTime":1113.12,"body":"homeless volunteer at a"},{"speaker":"Unknown","startTime":1113.12,"endTime":1115.88,"body":"hospital, well, maybe not now in"},{"speaker":"Unknown","startTime":1113.12,"endTime":1115.88,"body":"COVID. But once we're out of"},{"speaker":"Unknown","startTime":1115.88,"endTime":1119.27,"body":"COVID, do something that"},{"speaker":"Unknown","startTime":1115.88,"endTime":1119.27,"body":"regularly gives back to the"},{"speaker":"Unknown","startTime":1119.27,"endTime":1122.36,"body":"community. And I'm not just"},{"speaker":"Unknown","startTime":1119.27,"endTime":1122.36,"body":"talking about give back, write a"},{"speaker":"Unknown","startTime":1122.36,"endTime":1126.68,"body":"check. I'm talking about give"},{"speaker":"Unknown","startTime":1122.36,"endTime":1126.68,"body":"back and be kind give back make"},{"speaker":"Unknown","startTime":1126.68,"endTime":1129.8,"body":"a difference in other people's"},{"speaker":"Unknown","startTime":1126.68,"endTime":1129.8,"body":"lives. Give back so that they"},{"speaker":"Unknown","startTime":1130.04,"endTime":1133.94,"body":"can see you doing good, and so"},{"speaker":"Unknown","startTime":1130.04,"endTime":1133.94,"body":"that you can see the smile that"},{"speaker":"Unknown","startTime":1133.94,"endTime":1137.63,"body":"you're going to put on somebody"},{"speaker":"Unknown","startTime":1133.94,"endTime":1137.63,"body":"else's face. So number 10, give"},{"speaker":"Unknown","startTime":1137.63,"endTime":1141.83,"body":"back. Now I know I threw a lot"},{"speaker":"Unknown","startTime":1137.63,"endTime":1141.83,"body":"at you today, there were 10"},{"speaker":"Unknown","startTime":1141.83,"endTime":1145.4,"body":"different steps. They can be"},{"speaker":"Unknown","startTime":1141.83,"endTime":1145.4,"body":"broken down into 10 months, 10"},{"speaker":"Unknown","startTime":1145.4,"endTime":1148.28,"body":"weeks, 10 days, I don't"},{"speaker":"Unknown","startTime":1145.4,"endTime":1148.28,"body":"recommend that break them down"},{"speaker":"Unknown","startTime":1148.28,"endTime":1152.54,"body":"in a month. find one that works"},{"speaker":"Unknown","startTime":1148.28,"endTime":1152.54,"body":"for you. of the 10 You don't"},{"speaker":"Unknown","startTime":1152.54,"endTime":1156.23,"body":"have to do them in order you can"},{"speaker":"Unknown","startTime":1152.54,"endTime":1156.23,"body":"jump around. But what they went"},{"speaker":"Unknown","startTime":1156.44,"endTime":1160.49,"body":"from easier to more difficult,"},{"speaker":"Unknown","startTime":1156.44,"endTime":1160.49,"body":"because we got to find time in"},{"speaker":"Unknown","startTime":1160.49,"endTime":1164.12,"body":"our lives to do these things."},{"speaker":"Unknown","startTime":1160.49,"endTime":1164.12,"body":"But just remember, get"},{"speaker":"Unknown","startTime":1164.12,"endTime":1169.25,"body":"sufficient sleep every night."},{"speaker":"Unknown","startTime":1164.12,"endTime":1169.25,"body":"Move more, eat less more often."},{"speaker":"Unknown","startTime":1169.55,"endTime":1175.46,"body":"Renu more, invest in those you"},{"speaker":"Unknown","startTime":1169.55,"endTime":1175.46,"body":"love. Give thanks. Do the most"},{"speaker":"Unknown","startTime":1175.46,"endTime":1180.47,"body":"important thing. First, practice"},{"speaker":"Unknown","startTime":1175.46,"endTime":1180.47,"body":"reflection, keep learning and"},{"speaker":"Unknown","startTime":1180.47,"endTime":1185.09,"body":"give back. I don't know about"},{"speaker":"Unknown","startTime":1180.47,"endTime":1185.09,"body":"you, but I'm energized by this"},{"speaker":"Unknown","startTime":1185.09,"endTime":1189.41,"body":"particular topic. It's something"},{"speaker":"Unknown","startTime":1185.09,"endTime":1189.41,"body":"that I need to continually look"},{"speaker":"Unknown","startTime":1189.41,"endTime":1192.14,"body":"at each and every day in my"},{"speaker":"Unknown","startTime":1189.41,"endTime":1192.14,"body":"life. How am I living up to"},{"speaker":"Unknown","startTime":1192.14,"endTime":1195.86,"body":"these 10 steps, these 10 ways to"},{"speaker":"Unknown","startTime":1192.14,"endTime":1195.86,"body":"take back my life to take more"},{"speaker":"Unknown","startTime":1195.86,"endTime":1198.59,"body":"control of my life. It's going"},{"speaker":"Unknown","startTime":1195.86,"endTime":1198.59,"body":"to be something that I'm focused"},{"speaker":"Unknown","startTime":1198.59,"endTime":1199.97,"body":"on, you're probably going to"},{"speaker":"Unknown","startTime":1198.59,"endTime":1199.97,"body":"hear about"},{"speaker":"Unknown","startTime":1200.539,"endTime":1203.389,"body":"individual steps I'm taking"},{"speaker":"Unknown","startTime":1200.539,"endTime":1203.389,"body":"across these categories and"},{"speaker":"Unknown","startTime":1203.389,"endTime":1207.169,"body":"other podcasts. If there's"},{"speaker":"Unknown","startTime":1203.389,"endTime":1207.169,"body":"anything that you think could be"},{"speaker":"Unknown","startTime":1207.169,"endTime":1211.159,"body":"added to the list, hit me up at"},{"speaker":"Unknown","startTime":1207.169,"endTime":1211.159,"body":"Jason at positivity on fire,"},{"speaker":"Unknown","startTime":1211.429,"endTime":1214.189,"body":"calm. If there's something that"},{"speaker":"Unknown","startTime":1211.429,"endTime":1214.189,"body":"you're really interested in"},{"speaker":"Unknown","startTime":1214.189,"endTime":1217.699,"body":"working on, you want to tell me"},{"speaker":"Unknown","startTime":1214.189,"endTime":1217.699,"body":"about it. Again, email me, let"},{"speaker":"Unknown","startTime":1217.699,"endTime":1220.939,"body":"me know I'd love to hear from"},{"speaker":"Unknown","startTime":1217.699,"endTime":1220.939,"body":"you. The more that we stay"},{"speaker":"Unknown","startTime":1220.939,"endTime":1224.059,"body":"together, the better off we'll"},{"speaker":"Unknown","startTime":1220.939,"endTime":1224.059,"body":"be. I fully believe that we're"},{"speaker":"Unknown","startTime":1224.059,"endTime":1228.139,"body":"stronger together than apart."},{"speaker":"Unknown","startTime":1224.059,"endTime":1228.139,"body":"And in closing, thank you for"},{"speaker":"Unknown","startTime":1228.139,"endTime":1232.399,"body":"being here today. Your gift of"},{"speaker":"Unknown","startTime":1228.139,"endTime":1232.399,"body":"time listening to this show does"},{"speaker":"Unknown","startTime":1232.399,"endTime":1235.549,"body":"mean the world to me I say it at"},{"speaker":"Unknown","startTime":1232.399,"endTime":1235.549,"body":"the end of every show, but it is"},{"speaker":"Unknown","startTime":1235.549,"endTime":1239.329,"body":"so important. You have 20"},{"speaker":"Unknown","startTime":1235.549,"endTime":1239.329,"body":"minutes of time that you give to"},{"speaker":"Unknown","startTime":1239.329,"endTime":1243.109,"body":"me. And that's precious to me."},{"speaker":"Unknown","startTime":1239.329,"endTime":1243.109,"body":"And I thank you for being here."},{"speaker":"Unknown","startTime":1243.439,"endTime":1249.019,"body":"And as always remember, be well"},{"speaker":"Unknown","startTime":1243.439,"endTime":1249.019,"body":"be happy, be you and until the"},{"speaker":"Unknown","startTime":1249.019,"endTime":1253.279,"body":"next time may your quest for"},{"speaker":"Unknown","startTime":1249.019,"endTime":1253.279,"body":"positivity begin today."},{"speaker":"Unknown","startTime":1254.36,"endTime":1258.32,"body":"For more on my positivity quest,"},{"speaker":"Unknown","startTime":1254.36,"endTime":1258.32,"body":"follow me at underscore j y"},{"speaker":"Unknown","startTime":1258.32,"endTime":1262.37,"body":"Ramsden on Instagram tik tok and"},{"speaker":"Unknown","startTime":1258.32,"endTime":1262.37,"body":"Twitter. If you like today's"},{"speaker":"Unknown","startTime":1262.37,"endTime":1265.19,"body":"episode, please give us a five"},{"speaker":"Unknown","startTime":1262.37,"endTime":1265.19,"body":"star rating and review on your"},{"speaker":"Unknown","startTime":1265.19,"endTime":1269.45,"body":"favorite podcast app or visit JC"},{"speaker":"Unknown","startTime":1265.19,"endTime":1269.45,"body":"comm and search for positivity"},{"speaker":"Unknown","startTime":1269.45,"endTime":1270.02,"body":"on fire."},{"speaker":"Unknown","startTime":1271.04,"endTime":1274.1,"body":"Positivity on fire is a"},{"speaker":"Unknown","startTime":1271.04,"endTime":1274.1,"body":"production of impact one media"},{"speaker":"Unknown","startTime":1274.13,"endTime":1276.5,"body":"LLC All rights reserved."}]}