{"version":"1.0.0","segments":[{"speaker":"Sparky and Shell  0","startTime":10.0,"endTime":12.0,"body":"07"},{"speaker":"Sparky and Shell  0","startTime":13.0,"endTime":16.0,"body":"Welcome to dopamine kick, your weekly dose of positivity. We're your hosts Sparky and shell join us each week as we have changed your habits to tackle fears and challenge your mindset."},{"speaker":"Sparky  0","startTime":17.0,"endTime":19.0,"body":"19"},{"speaker":"Sparky  0","startTime":20.0,"endTime":23.0,"body":"Let's get to it."},{"speaker":"Shell  0","startTime":24.0,"endTime":26.0,"body":"22"},{"speaker":"Shell  0","startTime":27.0,"endTime":30.0,"body":"Hello everyone and welcome to episode 17 of a dopamine kick. Today we're going to be talking about how to eat your frog."},{"speaker":"Sparky  0","startTime":31.0,"endTime":33.0,"body":"30"},{"speaker":"Sparky  0","startTime":34.0,"endTime":37.0,"body":"Ah Your frogs this I absolutely love this concept but before we get into that first, please as we always say, make sure to follow the podcast by clicking on the Follow button or the subscribe button on whatever platform you are listening to us on because then you'll get a notification when we do upload future episodes. And also don't forget to stick around till the end for our little kicker because this week we have an amazing quote for you, which I really think will help you."},{"speaker":"Shell  0","startTime":38.0,"endTime":40.0,"body":"57"},{"speaker":"Shell  0","startTime":41.0,"endTime":44.0,"body":"So if you've been listening to the podcast for a while, you'll know that we're really big fans of Brian Tracy and we love his book Eat your frogs. So we did touch on it briefly before in our decision fatigue episode. But we thought it was such an important concept that we're actually going to dedicate an entire episode to Frog eating"},{"speaker":"Sparky  1","startTime":45.0,"endTime":47.0,"body":"17"},{"speaker":"Sparky  1","startTime":48.0,"endTime":51.0,"body":"frog eating. So the thing is with this book, it kind of encompasses a lot of the things that we've talked about previously such as decision fatigue, procrastination, habit change, goal setting, and all those sorts of things. So if any of those are particular things that you do struggle with, this book can easily get you back on track. So Mark Twain once said, to live frog first thing in the morning and nothing worse will happen to you for the rest of the day. Now that doesn't mean go out and eat a live frog. It means that if you get the most important task done first thing in the morning, then the rest of the tasks that you have to do for that day won't seem as bad so your frog is the biggest most important task. The one that you are likely to procrastinate on the most,"},{"speaker":"Shell  2","startTime":52.0,"endTime":54.0,"body":"08"},{"speaker":"Shell  2","startTime":55.0,"endTime":58.0,"body":"that I think this is something that's quite hard to do. So I know me personally when I'm at work if I've got you know, say a long list of phone calls, there's a real temptation to just pick off the easy calls first and leave the bad stuff to the end. So I think the whole concept of sort of eating your frog so your frog is, is either your most important your most difficult, you know the thing that you don't really want to do basically the thing that you're tempted to leave a leave and leave to the last possible minute. That's your frog and getting that out of the way first is really important because otherwise it sits on your mind and hangs over you and you're you're therefore giving it even more time and energy than if you just got out."},{"speaker":"Sparky  2","startTime":59.0,"endTime":61.0,"body":"52"},{"speaker":"Sparky  2","startTime":62.0,"endTime":65.0,"body":"Yeah, and I mean, how many examples do we have of doing this putting the hardest tasks off first? So remember when we talked about you shall putting all your CDs in alphabetical order when you have coursework and me moving furniture around because that was more fun than anything else that I need to be doing. So I think we all kind of suffer with this procrastination on some level and sometimes the temptation to do things that are easier and simple, is more fun because those tests are more likely to give you a dopamine kick. But we're gonna leave that for the signs bit which is shells favourite parts. So let's get into the science bit now."},{"speaker":"Shell  3","startTime":66.0,"endTime":68.0,"body":"32"},{"speaker":"Shell  3","startTime":69.0,"endTime":72.0,"body":"Yay. So the science for this week is super super cool. Because I found a study that actually tested the Eat That Frog hypothesis. So really, really thrilled to find something so specific. He's really cool. It is cool. It is cool."},{"speaker":"Sparky  3","startTime":73.0,"endTime":75.0,"body":"52"},{"speaker":"Sparky  3","startTime":76.0,"endTime":79.0,"body":"Someone obviously read that book and was like, wow, we need to test this. Yeah. Anything was done after the book will before it."},{"speaker":"Shell  4","startTime":80.0,"endTime":82.0,"body":"00"},{"speaker":"Shell  4","startTime":83.0,"endTime":86.0,"body":"So the study is really recent. It was published November 2020. So I assume it's in response to the book rather than the quote. Oh, wow. So"},{"speaker":"Sparky  4","startTime":87.0,"endTime":89.0,"body":"08"},{"speaker":"Sparky  4","startTime":90.0,"endTime":93.0,"body":"a recent study then. Yeah, it's quite recent."},{"speaker":"Shell  4","startTime":94.0,"endTime":96.0,"body":"11"},{"speaker":"Shell  4","startTime":97.0,"endTime":100.0,"body":"Yeah. So it's it six into interlink all of them do the highlighting message. The first thing they found, which is what Sparky and I have touched on in our personal life is people prefer to complete tasks in order of increasing difficulty because they believe that that will increase their overall results or the ease that they achieve their overall results. That's going back to that temptation. Take off the easy thing first feel like you're making progress on the list and you're getting stuff done. But actually, they found that completing tasks in increasing difficulty order, decreases your overall results and can even negatively impact your self worth."},{"speaker":"Sparky  4","startTime":101.0,"endTime":103.0,"body":"52"},{"speaker":"Sparky  4","startTime":104.0,"endTime":107.0,"body":"Okay, so I didn't actually realise that it can have that much of an effect on your self worth. Did they say how he does that."},{"speaker":"Shell  4","startTime":108.0,"endTime":110.0,"body":"59"},{"speaker":"Shell  4","startTime":111.0,"endTime":114.0,"body":"So by having a having a frog hanging over you, you're always like partially thinking about it. It's in the back of your mind. It's depleting your reserves your mental energy, you've just given it a lot more time than it deserves. And if you actually just got it out of the way and done it, then you'd be free to not think about it anymore and to think about other things. But by putting it off, you're basically putting more stress on yourself. Because it still has to be done. You are going to have to do it eventually. And it just it builds and builds that Yeah."},{"speaker":"Sparky  5","startTime":115.0,"endTime":117.0,"body":"30"},{"speaker":"Sparky  5","startTime":118.0,"endTime":121.0,"body":"Do you know what I completely agree with that when you have so much stuff to do, and it's just building and building and you know, you're more likely to get stressed and you think about all the things that you've got to do obviously got this to do or that to do. And you know, it's just there in your mind is building and building and building and I still do this sort of stuff to this day."},{"speaker":"Shell  5","startTime":122.0,"endTime":124.0,"body":"53"},{"speaker":"Shell  5","startTime":125.0,"endTime":128.0,"body":"So what they concluded is, if you want to get the best results, you should be starting with your most difficult tasks. First, even if that isn't what comes naturally and feels a little bit odd to you initially."},{"speaker":"Sparky  6","startTime":129.0,"endTime":131.0,"body":"04"},{"speaker":"Sparky  6","startTime":132.0,"endTime":135.0,"body":"So that's the opposite of what I do. I always put off the tasks that require the most effort. So So did they say like how you can start the hardest task first because, like I said, I always tend to do the simplest tasks"},{"speaker":"Shell  6","startTime":136.0,"endTime":138.0,"body":"20"},{"speaker":"Shell  6","startTime":139.0,"endTime":142.0,"body":"first. Yeah, so not directly. But what they did identify is why we will choose to do the simplest tasks first. And they've said that the the misunderstanding is due to people thinking about starting the beginning of the difficult task and sort of the struggle of completing the difficult task more than they're thinking about the ease of completing the simplest task."},{"speaker":"Sparky  6","startTime":143.0,"endTime":145.0,"body":"46"},{"speaker":"Sparky  6","startTime":146.0,"endTime":149.0,"body":"Okay, that makes sense. And that kind of explains a little bit why I am the way I am then. I always think it's easier to complete the easier task first, but actually, what they're saying is you do the simplest task first has more of a response or compensate for the fact that the other tasks are harder. So basically"},{"speaker":"Shell  7","startTime":150.0,"endTime":152.0,"body":"05"},{"speaker":"Shell  7","startTime":153.0,"endTime":156.0,"body":"what they're saying is when you think about the tasks, you in your mind you're focusing on the negative. So you think about how hard it would be to start that difficult task. More than you think about how easy it will be to complete the simple task."},{"speaker":"Sparky  7","startTime":157.0,"endTime":159.0,"body":"23"},{"speaker":"Sparky  7","startTime":160.0,"endTime":163.0,"body":"Yeah, yeah. So that that makes sense then so when I'm so when I put off the big things, what I'm actually doing is I'm doing the smaller tasks as a compensation for not doing bigger tasks. So even though I'm ticking off the simpler things, even though the simple things aren't a priority, the bigger task actually is so because the bigger task seems like such an uphill task, it doesn't actually end up to you actually end up being less productive. Absolutely. Because you just you just put in it."},{"speaker":"Shell  7","startTime":164.0,"endTime":166.0,"body":"52"},{"speaker":"Shell  7","startTime":167.0,"endTime":170.0,"body":"It's like active procrastination, isn't it? Really? Yeah. You're not procrastinating because you are taking things off the list, but you're taking things that maybe you didn't need to"},{"speaker":"Sparky  8","startTime":171.0,"endTime":173.0,"body":"01"},{"speaker":"Sparky  8","startTime":174.0,"endTime":177.0,"body":"Yeah, you took in all the things that you didn't need to take because you're trying to do something because you don't want to actually do the thing that you've been avoiding doing. So you'll just do something else."},{"speaker":"Shell  8","startTime":178.0,"endTime":180.0,"body":"12"},{"speaker":"Shell  8","startTime":181.0,"endTime":184.0,"body":"You don't want to Eat That Frog. Yeah. Oh, yes."},{"speaker":"Sparky  8","startTime":185.0,"endTime":187.0,"body":"15"},{"speaker":"Sparky  8","startTime":188.0,"endTime":191.0,"body":"You don't want to Eat That Frog."},{"speaker":"Shell  8","startTime":192.0,"endTime":194.0,"body":"18"},{"speaker":"Shell  8","startTime":195.0,"endTime":198.0,"body":"Okay, well, let's go on to now. How to Eat your frogs."},{"speaker":"Sparky  8","startTime":199.0,"endTime":201.0,"body":"23"},{"speaker":"Sparky  8","startTime":202.0,"endTime":205.0,"body":"So step number one is to actually identify your frog."},{"speaker":"Shell  8","startTime":206.0,"endTime":208.0,"body":"27"},{"speaker":"Shell  8","startTime":209.0,"endTime":212.0,"body":"So everyone's frog is gonna look different and it's personal to you. It might be something really boring, like some life admin that you have to do. Or it could be something a bit more complicated, but you'll know what your frog is because it's something that you don't want to do and you're tempted to put off for another time. You don't even want to start it like doing your taxes. That's a frog. Exactly like doing your taxes. That is a real frog."},{"speaker":"Sparky  8","startTime":213.0,"endTime":215.0,"body":"53"},{"speaker":"Sparky  8","startTime":216.0,"endTime":219.0,"body":"That just goes to show you doesn't it the struggle of the frog. It's it's like the thing that you hate the most. The thing that you really don't want to do, you really just can't stand the thought of doing that is your frog."},{"speaker":"Shell  9","startTime":220.0,"endTime":222.0,"body":"07"},{"speaker":"Shell  9","startTime":223.0,"endTime":226.0,"body":"So step two is to get started on your frog. Break it down into smaller compartments if you need to, but make sure you get started on it straight away in the morning. It should be the first thing that you give your attention"},{"speaker":"Sparky  9","startTime":227.0,"endTime":229.0,"body":"19"},{"speaker":"Sparky  9","startTime":230.0,"endTime":233.0,"body":"to and you know, once the task is done, you'll be able to get on with your day you're feeling essential. You'll feel a sense of accomplishment, and you'll build some momentum as well to have the rest of the day to do whatever it is that you want to do instead of that thing that you need to get done. hanging around in your head all day. And that's what breaking down the frog really means it just means putting that thing that is that is off the most priority first. Usually the thing that you need to do or you don't want to do and then going down the list. So what's it what's a lesser priority?"},{"speaker":"Shell  9","startTime":234.0,"endTime":236.0,"body":"53"},{"speaker":"Shell  9","startTime":237.0,"endTime":240.0,"body":"And then step three is to repeat this daily, and that way it becomes a habit. So this shouldn't just be something you do every now and again when you've got something difficult that you're putting off. This should be something that you do every day there will be tasks every day that you do that, you know are become a frog to you that you don't particularly want to do that. Make sure you're getting them out of the way first. And once you get into that daily habit of always eating your frog, that it becomes a lot easier to keep doing it and it becomes part of your routine."},{"speaker":"Sparky  10","startTime":241.0,"endTime":243.0,"body":"25"},{"speaker":"Sparky  10","startTime":244.0,"endTime":247.0,"body":"And habits are a great way of changing your mindset especially going forward and I'm a big believer in habit change and how repeating things over and over again can get you into a better mindset, instead of doing the same things that you always do, which can lead to negative consequences. And we are planning to do a whole episode on habit change. So if that's something that you're really interested in don't forget to follow the podcast because that is an episode that you don't want to miss."},{"speaker":"Shell  10","startTime":248.0,"endTime":250.0,"body":"52"},{"speaker":"Shell  10","startTime":251.0,"endTime":254.0,"body":"So that's everything we've got for you today. We'll just leave you with our little kicker, which is a quote from Brian Tracy. Of course we love him. And we both felt this quote really spoke to us we felt a bit caught out by it equated one of the very worst uses of time is to do something very well that need not be done at all."},{"speaker":"Sparky  11","startTime":255.0,"endTime":257.0,"body":"16"},{"speaker":"Sparky  11","startTime":258.0,"endTime":261.0,"body":"I'm just laughing at this because this is just so alive recently. The pinnacle of real life donation. I feel like he does. I feel like you wrote this book for us and still procrastinate every day. I'm gonna if I was gonna read it Oh, no."},{"speaker":"Unknown Speaker  11","startTime":262.0,"endTime":264.0,"body":"36"},{"speaker":"Unknown Speaker  11","startTime":265.0,"endTime":268.0,"body":"Okay, everyone, we'll see you next week. Bye."},{"speaker":"Sparky  11","startTime":269.0,"endTime":271.0,"body":"40"},{"speaker":"Sparky  11","startTime":272.0,"endTime":275.0,"body":"Alright, that's everything this week, guys. But if you want to carry on with the conversation, join us over on our social media platforms. We're on all the major channels and our handle is a dopamine kick."},{"speaker":"Shell  11","startTime":276.0,"endTime":278.0,"body":"50"},{"speaker":"Shell  11","startTime":279.0,"endTime":282.0,"body":"We'd also be super grateful if you could leave us a review on the podcast wherever you're listening, because it helps us grow our audience and help more people. Okay, we'll see you in the next one. Bye bye"},{"speaker":"Transcribed by https","startTime":283.0,"endTime":300.0,"body":"//otter.ai"}]}