{"version":"1.0.0","segments":[{"speaker":"Sparky and Shell  0","startTime":10.0,"endTime":12.0,"body":"01"},{"speaker":"Sparky and Shell  0","startTime":13.0,"endTime":15.0,"body":"Welcome to a dopamine kick, your weekly dose of positivity, where your host, Sparky and shell join us each week as we help change your habits, tackle fears and challenge your mindset. Let's get to it."},{"speaker":"Shell  0","startTime":16.0,"endTime":18.0,"body":"16"},{"speaker":"Shell  0","startTime":19.0,"endTime":21.0,"body":"Hello, everyone, and welcome to episode 38 have a dopamine kick. Today we're going to be talking about tips. So you can continue to take care of yourself going forward."},{"speaker":"Sparky  0","startTime":22.0,"endTime":24.0,"body":"26"},{"speaker":"Sparky  0","startTime":25.0,"endTime":27.0,"body":"If you haven't already, and you're listening to the podcast, please consider following us and clicking that little plus button which is somewhere on the screen. And if you're new here, we would encourage you to leave us a review. And let us know what you're thinking while you're listening to us or even after you've listened to the episode. Maybe that's better, and stick around till the end. Because we always do a little kicker. And we've got a great one for you this week."},{"speaker":"Shell  0","startTime":28.0,"endTime":30.0,"body":"50"},{"speaker":"Shell  0","startTime":31.0,"endTime":33.0,"body":"Today, we're going to be talking about how self care is a process. And we're going to be building on what we've talked about in previous episodes. It requires practice and a lot of dedication if you want to make it stick and become part of your life. And I would say please don't get discouraged. If it takes time to make this new concept a part of your life, it will get easier. And with time, you'll find yourself really craving your self care activities because you've learned to really enjoy them. And if you do sort of have a period of time where you stop doing as much self care, you'll really sort of wanted to jump back into it. And we're going to get there first. So there's definitely going to be times when you're going to be a bit busier, more stressful, when self care can just sort of go by the wayside. So that's what this episode is about. It's for when you have dropped the ball and life is all over the place. How do you bring it back?"},{"speaker":"Sparky  1","startTime":34.0,"endTime":36.0,"body":"45"},{"speaker":"Sparky  1","startTime":37.0,"endTime":39.0,"body":"I think this is actually my life. In a nutshell, I always have these amazing plans, I'm going to take care of myself, I'm going to do this. And then it all just seems to fall apart. And you know, it can be really hard when you've got a chaotic life or things aren't going the way you want them to or the stress and you know, there's work and things going on in your life. And this is why it's really important to take care of yourself. And we discussed it last week in our last episode about how you can do that. So basically, that's what this episode is going to be about. And we are going to touch upon a science study that we found. And as we know, Shawn loves the science bit so take it away. I"},{"speaker":"Shell  2","startTime":40.0,"endTime":42.0,"body":"29"},{"speaker":"Shell  2","startTime":43.0,"endTime":45.0,"body":"do it's my favourite bit, a little geek. Okay, so I'm going to read this bit, so bear with me because I don't want to mess it up. So the site the study is called hardiness, self care practices and perceived health status in older adults. So what they hypothesised was that older adults who had higher levels of hardiness and self care practices would have a higher perceived health status, and that hardiness and self care practices combined would explain more of the variance in perceived health status then either variable taken individually, and that was proven to be the case. So okay, did that make sense? That was fine. Yeah, it was okay. Like I waffled a little bit. I could just see you doing the distracting dancing behind me. And I didn't know if that was like a cut motion or No,"},{"speaker":"Sparky  3","startTime":46.0,"endTime":48.0,"body":"20"},{"speaker":"Sparky  3","startTime":49.0,"endTime":51.0,"body":"it wasn't. That was yeah, I understood that. Let's hope everyone listening or watching"},{"speaker":"Shell  3","startTime":52.0,"endTime":54.0,"body":"26"},{"speaker":"Shell  3","startTime":55.0,"endTime":57.0,"body":"can understand that. If you want to read the study yourself, we will put a link to it in the show notes."},{"speaker":"Sparky  3","startTime":58.0,"endTime":60.0,"body":"31"},{"speaker":"Sparky  3","startTime":61.0,"endTime":63.0,"body":"So let's get on to how to take care of yourself in the future. And the first thing that we're going to talk about is following your gut. And people always talk about this out there. They say, follow your gut instinct. It's a saying that everyone says Follow your gut instinct, instinct. But sometimes we get so busy, we find ourselves kind of living on this in autopilot. So we're just kind of doing things. And the way I describe this is when you're driving, and you're just, you're just driving, but you don't really know that you're checking your mirrors, and you don't really know that you're putting the car into gear or anything like that. You're just kind of doing it. But it's this time, where it's also critical to listen to instinct, because even though you're in the car on autopilot, you do know when you need to stop or slow down. And it's the same really with self care. Sometimes you might feel that you're in need of a boost. And this is the time when you need to take step back and say to yourself, actually, I need to do something here to take care of myself. Follow your gut instinct."},{"speaker":"Shell  4","startTime":64.0,"endTime":66.0,"body":"32"},{"speaker":"Shell  4","startTime":67.0,"endTime":69.0,"body":"Just as a little aside, this is completely random script and probably not relevant. But I found it out this week. And I thought it was amazing. haven't had chance to look at the study yet. But apparently, there was a study into multiple choice questions, and they've shown that more safer women, the men, you know, when you put your first answer down, if you're not really sure of an answer, and you think I'm gonna put that one and then you go back and you think about anything I'm actually going to put the other one. They've shown that in women, the first answer you put when you trust your gut instinct is much more likely to be right than when you change it every time. Yeah, yeah. And that's quite clear what your gut instinct is often more accurate than we think. Because it's tapping into your self conscious."},{"speaker":"Sparky  5","startTime":70.0,"endTime":72.0,"body":"17"},{"speaker":"Sparky  5","startTime":73.0,"endTime":75.0,"body":"Yeah. And I guess as well, when you think about it, like how many times in your life, I know the same thing. I thought I should have listened to my gut instinct. Yeah, we all think it we should have listened to our gut instinct apart from when it's wrong. Which it can be can be. In this instance, when we're talking about self care, you know, it's never going to be wrong, dizzy when you when you know, you need to follow your gut instinct. And I think"},{"speaker":"Shell  5","startTime":76.0,"endTime":78.0,"body":"40"},{"speaker":"Shell  5","startTime":79.0,"endTime":81.0,"body":"sometimes we you do kind of have that inkling, don't you when you're starting to feel a bit like frazzled and fatigued? And there's a real temptation to just like, double down and work harder. But actually, you know, because you want to get finished. Yeah. But actually, it's your body and your mind telling you that you need a break, and you have to listen to them. Yeah, you need to look"},{"speaker":"Sparky  6","startTime":82.0,"endTime":84.0,"body":"01"},{"speaker":"Sparky  6","startTime":85.0,"endTime":87.0,"body":"for the signs you need to look for, you know, are you feeling irritable? Or are you eating poorly, I mean, this is me again, in a nutshell, when I feel really irritable. I know, that's the time that I probably should stop what I'm doing, and take time out for myself. And it's hard. I know, it's hard. But that is the time when you need to do it. That's what we're talking about here. That is your gut instinct, that sound to you. You're eating wrong, you're binge eating, and you're, you're, you're tired, you're irritable, you're indulging in all of these bad habits, looking for all these dopamine kicks for the wrong reasons. And these are, this is the time really, that you need to kind of listen to your gut instinct and say to yourself, actually, I need to take care of myself."},{"speaker":"Shell  6","startTime":88.0,"endTime":90.0,"body":"45"},{"speaker":"Shell  6","startTime":91.0,"endTime":93.0,"body":"Definitely that is your that is your moment. Because if you can catch yourself, then before you sort of go into a downward spiral, be much easier to put a few self care practices into place and bring yourself back then if you sort of go down that rabbit hole and keep pushing yourself further and further, you're then going to have to work a lot harder to get back to where you were."},{"speaker":"Sparky  7","startTime":94.0,"endTime":96.0,"body":"06"},{"speaker":"Sparky  7","startTime":97.0,"endTime":99.0,"body":"I'm sorry, I'm just laughing in the background. I'm just laughing. This is your moment. It's"},{"speaker":"Shell  7","startTime":100.0,"endTime":102.0,"body":"12"},{"speaker":"Shell  7","startTime":103.0,"endTime":105.0,"body":"so dramatic. It's true."},{"speaker":"Sparky  7","startTime":106.0,"endTime":108.0,"body":"14"},{"speaker":"Sparky  7","startTime":109.0,"endTime":111.0,"body":"The next one is to schedule it in, you know, schedule it in and i i I hate schedules, I hate lists. I've recently found out why wish is for another episode. But it's something that you know, you really do need to get into the routine of doing I know this as well. And a trick that really helps some people to fit in self care is to scheduling when life is to schedule it when life gets busy to write it in a calendar or a book. So I have a diary. So I write it in my diary, or I've got calendar on the wall. And I'll say to myself, right, this is a time or a date that I need to actually do something. And I've noticed that if I schedule time for it, I'm less likely to actually have things in the diary. So I'm not busy, I can actually do it. And then there's no excuse. And"},{"speaker":"Shell  8","startTime":112.0,"endTime":114.0,"body":"07"},{"speaker":"Shell  8","startTime":115.0,"endTime":117.0,"body":"definitely for me that I would say that is a must if I if I just think I'll get to it eventually, or I'll just do it, you know, I've got a bit of wind, and that's got a bit of free time, that time will never come because I can always feel my times always more jobs to do there's, there's always something that I could be doing differently. So I think if you have it scheduled in the same way that you would any other appointment, you know, you would schedule time out of your day to go and see a doctor, if you are unwell, and you needed medical assistance. And this is similar, you know, if you schedule time out of your day to do it, then you've just created that space, then"},{"speaker":"Sparky  8","startTime":118.0,"endTime":120.0,"body":"43"},{"speaker":"Sparky  8","startTime":121.0,"endTime":123.0,"body":"you've created that spread? Well, it's true in the revenue you've you've, you've made a plan, it's made it easier, it's more obvious, you're more likely to follow through with it. But that's also ties in really nicely with the next one, which is to create that plan. You know, you can't schedule it in unless you've got a plan. So developing a self care plan is crucial to maintaining your mental health your well being. And we have shared some ideas in the previous episode about how to do that even when you're on a budget. So if you have got, you haven't gotten much of a budget and you think well, I don't have time or money, and I can't go and spend a lot on myself, you don't actually have to. We spoke about some of those last time as well about how just getting outside sometimes can be really beneficial for your mental health."},{"speaker":"Shell  9","startTime":124.0,"endTime":126.0,"body":"33"},{"speaker":"Shell  9","startTime":127.0,"endTime":129.0,"body":"So let's review what we said before for creating a plan. So I know we did a whole episode on it, but I think it's important enough to just mention it at least briefly here and just sort of keep going over the concepts with you. So the three things that we that he said that the most important is to have an emergency self care list of at least five activities that you can do easily and within your means at virtually sort of any time period in your life and a care package as well for yourself when you are struggling, make sure they're easily accessible. And ideally, you know if they are things that you can take with you. So for example, if you like things like meditating or breathing exercises, to have maybe something like that stored on your phone, that way, you've always got it in times of need. But physical things as well maybe in your house can help."},{"speaker":"Sparky  10","startTime":130.0,"endTime":132.0,"body":"24"},{"speaker":"Sparky  10","startTime":133.0,"endTime":135.0,"body":"Just to just about in their show a great one, if you're interested in meditation, because I do like meditation is email them to yourself, because then even if you don't have your phone, you can listen to them anywhere, you've got the internet. So that's a great idea. That's what I do. Anyway, I just go back through my emails, and I go, Oh, listen to this one, or listen to that one. So you don't actually need it on something you could just as long as you've got a device to play on. So just just"},{"speaker":"Shell  10","startTime":136.0,"endTime":138.0,"body":"52"},{"speaker":"Shell  10","startTime":139.0,"endTime":141.0,"body":"like that, I've never thought of doing that before. I mean, I don't I don't meditate. But no, but this is, this is what I'm trying. I know, I know, desperately trying to get me out to"},{"speaker":"Sparky  11","startTime":142.0,"endTime":144.0,"body":"01"},{"speaker":"Sparky  11","startTime":145.0,"endTime":147.0,"body":"39 episodes in which is nearly 13 weeks. And she's still not interested in but it's no it's not. I didn't think he was gonna take this long."},{"speaker":"Shell  11","startTime":148.0,"endTime":150.0,"body":"08"},{"speaker":"Shell  11","startTime":151.0,"endTime":153.0,"body":"It's not that I'm not interested. I just have tried in the past and it has not worked. Well. You know"},{"speaker":"Sparky  11","startTime":154.0,"endTime":156.0,"body":"13"},{"speaker":"Sparky  11","startTime":157.0,"endTime":159.0,"body":"what, let's say you've just not tried hard enough."},{"speaker":"Shell  11","startTime":160.0,"endTime":162.0,"body":"17"},{"speaker":"Shell  11","startTime":163.0,"endTime":165.0,"body":"We were I think we should I think we should do."},{"speaker":"Sparky  11","startTime":166.0,"endTime":168.0,"body":"19"},{"speaker":"Sparky  11","startTime":169.0,"endTime":171.0,"body":"We were gonna do a meditation challenge, weren't we? Yeah, at some point. Yeah,"},{"speaker":"Shell  11","startTime":172.0,"endTime":174.0,"body":"23"},{"speaker":"Shell  11","startTime":175.0,"endTime":177.0,"body":"we did say that didn't mean then we've not got to it. So maybe we'll schedule that in as a priority. Do you know what maybe you could do? Like a guide it? Who say Yeah, cuz like, well, I can't talk about meditation, or I know, I've said consistently for 39 weeks that I can't meditate is gonna be guided by my voice. No, you don't have to guide people on like, just just close your eyes to do that, but I mean, like, maybe you could talk about ones that you listened to like setting up the environment, that sort of thing? I know what you mean. And then I'll try it. Yeah."},{"speaker":"Sparky  11","startTime":178.0,"endTime":180.0,"body":"59"},{"speaker":"Sparky  11","startTime":181.0,"endTime":183.0,"body":"Okay. I think a good one for you to listen to would be to? Well, it would, it would basically be about forgetting everything else around you. So you realise that actually, this moment is great. Okay. But you know, it's kind of hard to explain. So I'm not going to explain it right now. Because you know, you're just my interest,"},{"speaker":"Shell  12","startTime":184.0,"endTime":186.0,"body":"16"},{"speaker":"Shell  12","startTime":187.0,"endTime":189.0,"body":"I reserve judgement until your episode."},{"speaker":"Sparky  12","startTime":190.0,"endTime":192.0,"body":"20"},{"speaker":"Sparky  12","startTime":193.0,"endTime":195.0,"body":"Anyway, I shall let you continue."},{"speaker":"Shell  12","startTime":196.0,"endTime":198.0,"body":"23"},{"speaker":"Shell  12","startTime":199.0,"endTime":201.0,"body":"Right. So this, the second point on creating your plan is to have your list of trusted contacts to call when you need some self care, encouragement, and accountability. And then the final thing is sort of similar, but it's having your tribe, so sort of people around you that can motivate you and support you when you need to take care of yourself. And I think it's important to sort of highlight that they are two different things. So the first one is someone that you trust that you can go to with, you know, maybe more in depth problems and speak to things speak about things if you need to, whereas your tribe is just anybody that is close to you. And you want to get them on board with things that you do to look after yourself. But you don't necessarily have to go into any any more detail than that. So it is to two separate roles."},{"speaker":"Sparky  13","startTime":202.0,"endTime":204.0,"body":"12"},{"speaker":"Sparky  13","startTime":205.0,"endTime":207.0,"body":"So just to recap what we talked about making sure that you are listening to your gut instinct to make sure you are taking time to care for yourself. You need to do this regularly on a regular basis. Because sometimes, again, we're on autopilot. We don't think about these, we don't think about all these things. And it's easily neglect trouble, we can easily get near London, I can't talk today, we can easily neglect our self care needs. So something that we have to review regularly, make adjustments if necessary. If something's not working, it's always we've talked, we talked about this all the time, you can always go back change things, it doesn't have to be perfect. And make sure that self care is an ongoing evolving process and requires your constant attention. So we've got time for what, again, we say we've got time for we have got a little kicker for you this week. And what is it going to be this week show?"},{"speaker":"Shell  14","startTime":208.0,"endTime":210.0,"body":"07"},{"speaker":"Shell  14","startTime":211.0,"endTime":213.0,"body":"So this week, we are going to end with a challenge. And there is okay. It's not it's not a challenge for us. It's a challenge for you. So the challenge is, so we say quite a lot that we'd really like you to sort of message us or get in touch with us and a couple of you have, but I know from our stats that we have a lot of listeners who haven't. So this is our challenge for you this week is to message us right now, as long as you're not driving. If you are driving, do it as soon as you get to your destination messages right now about what self care change you have implemented as a result of listening to this podcast in the last seven weeks because I'm sure if you're still with us after seven weeks,"},{"speaker":"Sparky  14","startTime":214.0,"endTime":216.0,"body":"51"},{"speaker":"Sparky  14","startTime":217.0,"endTime":219.0,"body":"then you're interested"},{"speaker":"Shell  14","startTime":220.0,"endTime":222.0,"body":"52"},{"speaker":"Shell  14","startTime":223.0,"endTime":225.0,"body":"must have found something useful. So we really want to hear what it is we really want to hear from you."},{"speaker":"Sparky  14","startTime":226.0,"endTime":228.0,"body":"58"},{"speaker":"Sparky  14","startTime":229.0,"endTime":231.0,"body":"Or we could have rambled so much and just frazzled, everyone's mind that no one has done any of the self care, in which case, then"},{"speaker":"Unknown Speaker  15","startTime":232.0,"endTime":234.0,"body":"06"},{"speaker":"Unknown Speaker  15","startTime":235.0,"endTime":237.0,"body":"still let us know."},{"speaker":"Sparky  15","startTime":238.0,"endTime":240.0,"body":"08"},{"speaker":"Sparky  15","startTime":241.0,"endTime":243.0,"body":"Because we still need to know, even if you're not doing anything, and I think also, it'd be great for us to get some ideas as well, because there's so many things within self care. And so we're all different, you know, we all see things differently. And it just be nice to kind of get a list going. And actually, what I might do at some point in the future, is if we do get a good list going posted on our website, because we do have a website, people, it's called a dopamine kick.com. And we do sometimes upload blogs and things occasionally, well, shell shell does all of that Donia. So she's, she's the driving force behind doing all of that. And sometimes there's some really good stuff on there. So if you want to check out our blogs, our website, please go and check that out all the links for our social media accounts, our email will be in the description. If you are listening to us, please make sure that you follow us leave us a review. And we'll see you next week for another episode. Take care,"},{"speaker":"Unknown Speaker  16","startTime":244.0,"endTime":246.0,"body":"07"},{"speaker":"Unknown Speaker  16","startTime":247.0,"endTime":249.0,"body":"bye. All right."},{"speaker":"Sparky  16","startTime":250.0,"endTime":252.0,"body":"09"},{"speaker":"Sparky  16","startTime":253.0,"endTime":255.0,"body":"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 at a dopamine kick."},{"speaker":"Unknown Speaker  16","startTime":256.0,"endTime":258.0,"body":"19"},{"speaker":"Unknown Speaker  16","startTime":259.0,"endTime":261.0,"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 to grow our audience and help more people. Okay, we'll see you in the next one. Bye bye bye"},{"speaker":"Transcribed by https","startTime":262.0,"endTime":300.0,"body":"//otter.ai"}]}