{"version":"1.0.0","segments":[{"startTime":0.878,"endTime":3.558,"body":"And we are back with another shorter"},{"startTime":0.878,"endTime":3.558,"body":"episode."},{"startTime":3.558,"endTime":8.218,"body":"I wanted to talk about my favorite self"},{"startTime":3.558,"endTime":8.218,"body":"care strategies, which is probably going"},{"startTime":8.218,"endTime":10.738,"body":"to be slightly different than what you"},{"startTime":8.218,"endTime":10.738,"body":"would expect."},{"startTime":10.738,"endTime":14.518,"body":"We will be mentioning things like"},{"startTime":10.738,"endTime":14.518,"body":"journaling and meditation and getting out"},{"startTime":14.518,"endTime":19.678,"body":"of nature, but I'm also going to ask you"},{"startTime":14.518,"endTime":19.678,"body":"to assess your current routines and your"},{"startTime":19.678,"endTime":21.838,"body":"schedule and your life."},{"startTime":21.838,"endTime":23.788,"body":"I'm going to challenge you a little bit"},{"startTime":21.838,"endTime":23.788,"body":"here."},{"startTime":23.788,"endTime":28.1,"body":"I'm also going to ask you to address, Hey,"},{"startTime":28.27,"endTime":33.05,"body":"Are there certain things that kind of"},{"startTime":28.27,"endTime":33.05,"body":"drain me or even people that, you know, I"},{"startTime":33.05,"endTime":35.19,"body":"need to create boundaries around?"},{"startTime":35.19,"endTime":38.95,"body":"And of course, we're going to talk about"},{"startTime":35.19,"endTime":38.95,"body":"the good stuff because we mostly believe"},{"startTime":38.95,"endTime":43.01,"body":"in adding more positivity to life, right?"},{"startTime":43.01,"endTime":47.97,"body":"Adding more of the good stuff, like I"},{"startTime":43.01,"endTime":47.97,"body":"said, better practices without too much"},{"startTime":47.97,"endTime":50.33,"body":"focus on what's bad."},{"startTime":50.33,"endTime":54.97,"body":"Of course, we're going to try to reduce"},{"startTime":50.33,"endTime":54.97,"body":"our stressors, but if that's not possible,"},{"startTime":54.97,"endTime":56.964,"body":"we're simply going to do our best."},{"startTime":57.262,"endTime":59.922,"body":"to make it work because I know your"},{"startTime":57.262,"endTime":59.922,"body":"schedule is kind of busy."},{"startTime":59.922,"endTime":63.522,"body":"I know you're probably going through weeks"},{"startTime":59.922,"endTime":63.522,"body":"where you're like, fuck, there's like not"},{"startTime":63.522,"endTime":66.642,"body":"enough time in the day for me to get"},{"startTime":63.522,"endTime":66.642,"body":"everything done."},{"startTime":66.642,"endTime":69.642,"body":"And then here I am also trying to lose"},{"startTime":66.642,"endTime":69.642,"body":"weight."},{"startTime":69.642,"endTime":70.922,"body":"I don't look like I work out."},{"startTime":70.922,"endTime":72.342,"body":"I'm trying to figure that out."},{"startTime":72.342,"endTime":75.902,"body":"I feel overwhelmed because all the"},{"startTime":72.342,"endTime":75.902,"body":"information online is conflicting."},{"startTime":75.962,"endTime":80.242,"body":"I need to get my steps in my workout, my"},{"startTime":75.962,"endTime":80.242,"body":"protein, you know, the list goes on."},{"startTime":80.242,"endTime":82.682,"body":"How the hell do I make sense of this?"},{"startTime":82.962,"endTime":85.486,"body":"Let's help you out today with."},{"startTime":85.486,"endTime":89.986,"body":"this brief self -care strategies mini"},{"startTime":85.486,"endTime":89.986,"body":"podcast."},{"startTime":90.986,"endTime":93.846,"body":"One of my favorite books, I'm gonna, if"},{"startTime":90.986,"endTime":93.846,"body":"you're watching on YouTube, you're gonna"},{"startTime":93.846,"endTime":98.786,"body":"see this, but one of my favorite books is"},{"startTime":93.846,"endTime":98.786,"body":"Stillness Is The Key by Ryan Holiday."},{"startTime":99.566,"endTime":103.326,"body":"And I also wanna share a little bit of a"},{"startTime":99.566,"endTime":103.326,"body":"personal story, I guess."},{"startTime":103.426,"endTime":109.286,"body":"So I spent about 10 years traveling the"},{"startTime":103.426,"endTime":109.286,"body":"world, touring with bands, playing guitar"},{"startTime":109.286,"endTime":112.686,"body":"in a few bands and working for other"},{"startTime":109.286,"endTime":112.686,"body":"bands."},{"startTime":112.886,"endTime":115.246,"body":"I would tour manage,"},{"startTime":115.406,"endTime":121.306,"body":"guitar tech, sell merchandise, I have"},{"startTime":115.406,"endTime":121.306,"body":"done, I mean I filled in for a lot of"},{"startTime":121.306,"endTime":126.846,"body":"bands both on guitar and bass, I did a lot"},{"startTime":121.306,"endTime":126.846,"body":"of driving also and in between I would"},{"startTime":126.846,"endTime":127.376,"body":"backpack."},{"startTime":127.376,"endTime":131.426,"body":"So for 10 years I was on the go, pretty"},{"startTime":127.376,"endTime":131.426,"body":"much."},{"startTime":131.586,"endTime":139.746,"body":"I don't remember really being home for"},{"startTime":131.586,"endTime":139.746,"body":"more than like one or two weeks, a lot."},{"startTime":139.746,"endTime":143.072,"body":"I might be able to count those times on"},{"startTime":139.746,"endTime":143.072,"body":"like one hand."},{"startTime":143.886,"endTime":146.206,"body":"especially the last few years."},{"startTime":146.426,"endTime":149.386,"body":"Because I'm not because I was on tour the"},{"startTime":146.426,"endTime":149.386,"body":"whole time, but I was traveling between"},{"startTime":149.386,"endTime":152.296,"body":"and seeing people and you know, it was a"},{"startTime":149.386,"endTime":152.296,"body":"lifestyle."},{"startTime":152.296,"endTime":156.266,"body":"It was very cool and very grateful for and"},{"startTime":152.296,"endTime":156.266,"body":"I spent a year in Australia."},{"startTime":156.326,"endTime":158.726,"body":"But at some point, right?"},{"startTime":158.886,"endTime":164.046,"body":"Thinking that I was going to go back to"},{"startTime":158.886,"endTime":164.046,"body":"Australia where I did already kind of"},{"startTime":164.046,"endTime":169.146,"body":"experience a little bit of this, but I"},{"startTime":164.046,"endTime":169.146,"body":"actually couldn't afford going back"},{"startTime":169.146,"endTime":172.286,"body":"because the tickets were so expensive and"},{"startTime":169.146,"endTime":172.286,"body":"at the time I wasn't making a lot of"},{"startTime":172.286,"endTime":173.07,"body":"money."},{"startTime":173.07,"endTime":178.49,"body":"Because I mean music it's great, but I was"},{"startTime":173.07,"endTime":178.49,"body":"in hardcore mostly and you know, it's a"},{"startTime":178.49,"endTime":182.21,"body":"little bit of a subculture There's not"},{"startTime":178.49,"endTime":182.21,"body":"that much to be made and that's okay."},{"startTime":182.21,"endTime":188.83,"body":"I did it for the passion of music anyway,"},{"startTime":182.21,"endTime":188.83,"body":"but you know It's different than pop music"},{"startTime":188.83,"endTime":193.53,"body":"let's put it that way but that's okay"},{"startTime":188.83,"endTime":193.53,"body":"anyway So I couldn't fly to Australia so I"},{"startTime":193.53,"endTime":197.87,"body":"ended up going to Norway and set"},{"startTime":193.53,"endTime":197.87,"body":"completely just random My friend was like,"},{"startTime":197.87,"endTime":200.726,"body":"you know, do you want to fly out to"},{"startTime":197.87,"endTime":200.726,"body":"Finland, which is where he lives?"},{"startTime":201.294,"endTime":204.414,"body":"And then we drive up to the North, to the"},{"startTime":201.294,"endTime":204.414,"body":"Arctic, and then we're going to see the"},{"startTime":204.414,"endTime":205.944,"body":"normal lights and we're going to take"},{"startTime":204.414,"endTime":205.944,"body":"photos."},{"startTime":205.944,"endTime":209.014,"body":"And at the time I just got into"},{"startTime":205.944,"endTime":209.014,"body":"photography."},{"startTime":209.614,"endTime":212.454,"body":"And at the time I was like, you know, yes,"},{"startTime":209.614,"endTime":212.454,"body":"absolutely."},{"startTime":212.454,"endTime":216.294,"body":"Because I had been to like the southern"},{"startTime":212.454,"endTime":216.294,"body":"part of like Finland, a little bit up to"},{"startTime":216.294,"endTime":217.433,"body":"the center."},{"startTime":217.433,"endTime":219.304,"body":"But I'd never been to the Arctic."},{"startTime":219.304,"endTime":220.584,"body":"So I was like, yeah, let's go."},{"startTime":220.584,"endTime":222.234,"body":"This sounds really cool."},{"startTime":223.054,"endTime":225.914,"body":"And long story short, I mean, you know,"},{"startTime":223.054,"endTime":225.914,"body":"because this could be a whole different"},{"startTime":225.914,"endTime":228.238,"body":"podcast, but long story short."},{"startTime":228.238,"endTime":234.198,"body":"I ended up moving to Norway four weeks"},{"startTime":228.238,"endTime":234.198,"body":"later, four or five weeks later, very"},{"startTime":234.198,"endTime":236.418,"body":"spontaneous, very random."},{"startTime":236.718,"endTime":239.778,"body":"I applied for a job as a Northern Lights"},{"startTime":236.718,"endTime":239.778,"body":"guide."},{"startTime":239.878,"endTime":243.818,"body":"So like I was doing like outdoor, you"},{"startTime":239.878,"endTime":243.818,"body":"know, showing people the Northern Lights"},{"startTime":243.818,"endTime":251.358,"body":"and we would do some snow shoeing, some"},{"startTime":243.818,"endTime":251.358,"body":"hikes, but super spontaneous, super random"},{"startTime":251.358,"endTime":252.518,"body":"really."},{"startTime":252.518,"endTime":253.414,"body":"And,"},{"startTime":254.894,"endTime":258.014,"body":"I got there and all of the sudden, right,"},{"startTime":254.894,"endTime":258.014,"body":"I had my own place."},{"startTime":258.014,"endTime":259.884,"body":"I had a job and I was working my ass off."},{"startTime":259.884,"endTime":263.613,"body":"I was working day and night, almost every"},{"startTime":259.884,"endTime":263.613,"body":"day."},{"startTime":263.814,"endTime":266.964,"body":"If I look at it back now, like I'm like, I"},{"startTime":263.814,"endTime":266.964,"body":"was doing a lot."},{"startTime":266.964,"endTime":269.334,"body":"It's like probably very unhealthy."},{"startTime":269.334,"endTime":274.274,"body":"Well, not even probably, like definitely,"},{"startTime":269.334,"endTime":274.274,"body":"but anyway, Hey, I was fired up to be"},{"startTime":274.274,"endTime":275.434,"body":"there and I was loving it."},{"startTime":275.434,"endTime":278.214,"body":"You know, every Northern Lights tour I"},{"startTime":275.434,"endTime":278.214,"body":"did, I was excited."},{"startTime":278.214,"endTime":282.654,"body":"Every snowshoe hike, every sightseeing"},{"startTime":278.214,"endTime":282.654,"body":"tour, like I'm, I'm, I still love the"},{"startTime":282.654,"endTime":283.742,"body":"nature out here."},{"startTime":283.95,"endTime":289.85,"body":"But my point, going back to stillness as"},{"startTime":283.95,"endTime":289.85,"body":"the key, when I moved to Norway and I for"},{"startTime":289.85,"endTime":294.522,"body":"the first time in a very, very, very, very"},{"startTime":289.85,"endTime":294.522,"body":"long time, a decade basically."},{"startTime":296.174,"endTime":301.926,"body":"I was in the same place for more than a"},{"startTime":296.174,"endTime":301.926,"body":"week, for multiple months this time."},{"startTime":303.566,"endTime":307.666,"body":"I finally got to slow down and because in"},{"startTime":303.566,"endTime":307.666,"body":"the beginning, in the very beginning, I"},{"startTime":307.666,"endTime":312.666,"body":"didn't have that much work until I started"},{"startTime":307.666,"endTime":312.666,"body":"working every single day."},{"startTime":312.666,"endTime":317.166,"body":"I also had a lot of time to go outside,"},{"startTime":312.666,"endTime":317.166,"body":"spending time in nature."},{"startTime":317.166,"endTime":318.236,"body":"I mean, obviously, right?"},{"startTime":318.236,"endTime":320.166,"body":"Work was also outdoors."},{"startTime":320.166,"endTime":322.296,"body":"So I was out in nature the whole time."},{"startTime":322.296,"endTime":327.306,"body":"And I found this like stillness that I"},{"startTime":322.296,"endTime":327.306,"body":"hadn't experienced a lot."},{"startTime":327.726,"endTime":332.142,"body":"I can remember a few moments also on tour"},{"startTime":327.726,"endTime":332.142,"body":"and"},{"startTime":332.142,"endTime":336.022,"body":"I wish I had the knowledge I have"},{"startTime":332.142,"endTime":336.022,"body":"currently, but back then, like every now"},{"startTime":336.022,"endTime":340.702,"body":"and then, I would go out in the nature and"},{"startTime":336.022,"endTime":340.702,"body":"just kind of sit by a lake or something."},{"startTime":340.702,"endTime":345.802,"body":"Go for a hike in the forest or maybe sit"},{"startTime":340.702,"endTime":345.802,"body":"by the beach if I was in Spain and you"},{"startTime":345.802,"endTime":346.502,"body":"know."},{"startTime":347.95,"endTime":351.14,"body":"And now I know there's actually a lot of"},{"startTime":347.95,"endTime":351.14,"body":"research to back that up to, you know,"},{"startTime":351.14,"endTime":355.47,"body":"that that stuff works to calm you down and"},{"startTime":351.14,"endTime":355.47,"body":"to lower cortisol and especially in"},{"startTime":355.47,"endTime":355.69,"body":"nature."},{"startTime":355.69,"endTime":363.05,"body":"But okay, for the, for the first time, for"},{"startTime":355.69,"endTime":363.05,"body":"a longer period of time, I experienced a"},{"startTime":363.05,"endTime":371.95,"body":"lot more stillness in life, which was very"},{"startTime":363.05,"endTime":371.95,"body":"unfamiliar almost, because I was just go,"},{"startTime":371.95,"endTime":376.518,"body":"go, go for like 10 years, you know, and"},{"startTime":371.95,"endTime":376.518,"body":"now all of a sudden I'm slowing down."},{"startTime":376.622,"endTime":379.442,"body":"So I'll tie this back to you because I"},{"startTime":376.622,"endTime":379.442,"body":"know I'm getting a little long winded with"},{"startTime":379.442,"endTime":380.722,"body":"my own little thing here."},{"startTime":380.722,"endTime":385.022,"body":"But the point was I got to do a lot of"},{"startTime":380.722,"endTime":385.022,"body":"thinking."},{"startTime":385.022,"endTime":391.682,"body":"I got to do a lot of reflecting and I have"},{"startTime":385.022,"endTime":391.682,"body":"more time for myself to get my mind in"},{"startTime":391.682,"endTime":393.822,"body":"check, which wasn't in a terrible place."},{"startTime":393.822,"endTime":398.222,"body":"But, you know, we all have our own things"},{"startTime":393.822,"endTime":398.222,"body":"to work around and to deal with basically."},{"startTime":398.222,"endTime":402.002,"body":"And I sometimes feel like you might feel"},{"startTime":398.222,"endTime":402.002,"body":"like this too."},{"startTime":402.362,"endTime":406.19,"body":"I sometimes feel like we're almost afraid"},{"startTime":402.362,"endTime":406.19,"body":"to sit in stillness with our own"},{"startTime":406.19,"endTime":411.23,"body":"thoughts, we're almost like worried about"},{"startTime":406.19,"endTime":411.23,"body":"what might come out, you know what I mean?"},{"startTime":411.95,"endTime":417.05,"body":"Which is also why I think you actually"},{"startTime":411.95,"endTime":417.05,"body":"should do these kinds of things where you"},{"startTime":417.05,"endTime":421.71,"body":"do go out and you sit by yourself with no"},{"startTime":417.05,"endTime":421.71,"body":"distractions, no podcasts, get rid of"},{"startTime":421.71,"endTime":423.71,"body":"social media for a little bit, right?"},{"startTime":423.71,"endTime":425.09,"body":"Just sit with your own thoughts."},{"startTime":425.09,"endTime":426.29,"body":"Do you ever do that?"},{"startTime":426.29,"endTime":431.13,"body":"Do your journal meditate, whatever it is,"},{"startTime":426.29,"endTime":431.13,"body":"or any other form of mindfulness"},{"startTime":431.13,"endTime":433.53,"body":"stillness, whatever you want to call it,"},{"startTime":431.13,"endTime":433.53,"body":"right?"},{"startTime":436.27,"endTime":439.33,"body":"Because we don't do that enough, I feel"},{"startTime":436.27,"endTime":439.33,"body":"like."},{"startTime":439.45,"endTime":442.79,"body":"I know that by now, I mean, it's in the"},{"startTime":439.45,"endTime":442.79,"body":"June."},{"startTime":443.11,"endTime":450.27,"body":"You probably feel like, holy shit, it's"},{"startTime":443.11,"endTime":450.27,"body":"the middle of 2024 already."},{"startTime":450.49,"endTime":453.31,"body":"And I feel like it was New Year's last"},{"startTime":450.49,"endTime":453.31,"body":"week."},{"startTime":453.31,"endTime":455.09,"body":"Where did the time go?"},{"startTime":455.09,"endTime":457.36,"body":"I feel like I'm only working every single"},{"startTime":455.09,"endTime":457.36,"body":"day."},{"startTime":457.36,"endTime":459.31,"body":"I cannot keep up."},{"startTime":459.39,"endTime":462.03,"body":"I gotta slow down, but I can't."},{"startTime":462.31,"endTime":463.65,"body":"Do you feel like that?"},{"startTime":463.65,"endTime":465.598,"body":"I'm sure it sounds familiar, right?"},{"startTime":467.246,"endTime":470.766,"body":"We gotta take some time to slow down and"},{"startTime":467.246,"endTime":470.766,"body":"sit quietly with our own thoughts every"},{"startTime":470.766,"endTime":471.416,"body":"now and then."},{"startTime":471.416,"endTime":474.136,"body":"We gotta clear our mind, be more present,"},{"startTime":471.416,"endTime":474.136,"body":"right?"},{"startTime":474.136,"endTime":476.506,"body":"You wanna be able to manage your emotions."},{"startTime":476.506,"endTime":478.746,"body":"You don't wanna allow stress to take over."},{"startTime":478.746,"endTime":481.866,"body":"You wanna find a little bit more joy and"},{"startTime":478.746,"endTime":481.866,"body":"fulfillment in life."},{"startTime":482.226,"endTime":487.726,"body":"You wanna control your mind, reclaim"},{"startTime":482.226,"endTime":487.726,"body":"control of your mind, I should really say."},{"startTime":488.466,"endTime":489.686,"body":"But how do you do that?"},{"startTime":489.686,"endTime":493.926,"body":"Because it's already so busy and stressful"},{"startTime":489.686,"endTime":493.926,"body":"and you know, hectic."},{"startTime":494.966,"endTime":497.22,"body":"Well, that's true."},{"startTime":497.71,"endTime":500.39,"body":"But could you take maybe 10 minutes?"},{"startTime":500.71,"endTime":502.47,"body":"Maybe five even?"},{"startTime":502.79,"endTime":507.19,"body":"Is there anywhere in your week where you"},{"startTime":502.79,"endTime":507.19,"body":"could maybe prioritize you for a second,"},{"startTime":507.19,"endTime":508.77,"body":"just for once?"},{"startTime":508.77,"endTime":511.074,"body":"Even if it's once a week, let's start"},{"startTime":508.77,"endTime":511.074,"body":"there."},{"startTime":512.942,"endTime":514.862,"body":"Now change always begins with awareness."},{"startTime":514.862,"endTime":518.202,"body":"So I want you to first even before doing"},{"startTime":514.862,"endTime":518.202,"body":"that, because we're not just jumping in"},{"startTime":518.202,"endTime":521.802,"body":"and we're going to say, you should now"},{"startTime":518.202,"endTime":521.802,"body":"start to, you know, to journal every"},{"startTime":521.802,"endTime":522.722,"body":"single morning."},{"startTime":522.722,"endTime":525.792,"body":"You need to also do meditation and all"},{"startTime":522.722,"endTime":525.792,"body":"these kinds of things."},{"startTime":525.792,"endTime":531.162,"body":"Like, no, we need to create awareness"},{"startTime":525.792,"endTime":531.162,"body":"first to make sure that you also know what"},{"startTime":531.162,"endTime":532.562,"body":"needs changing."},{"startTime":532.562,"endTime":537.022,"body":"That is also why it's so difficult with a"},{"startTime":532.562,"endTime":537.022,"body":"podcast like this or any, you know,"},{"startTime":537.022,"endTime":540.742,"body":"nutrition, lifestyle change, advice,"},{"startTime":537.022,"endTime":540.742,"body":"fitness."},{"startTime":540.742,"endTime":542.734,"body":"It's like, there's not one"},{"startTime":542.734,"endTime":543.614,"body":"right answer."},{"startTime":543.614,"endTime":547.374,"body":"There's not one way to do everything for"},{"startTime":543.614,"endTime":547.374,"body":"everyone all the time, which we need to"},{"startTime":547.374,"endTime":547.724,"body":"understand."},{"startTime":547.724,"endTime":553.534,"body":"So I want you to reflect on your own life,"},{"startTime":547.724,"endTime":553.534,"body":"because maybe you feel mentally exhausted,"},{"startTime":553.534,"endTime":557.794,"body":"stressed, overwhelmed, unhappy, or even"},{"startTime":553.534,"endTime":557.794,"body":"disappointed because you said you had this"},{"startTime":557.794,"endTime":561.414,"body":"big ambitious goal, but you're not showing"},{"startTime":557.794,"endTime":561.414,"body":"up for your goal."},{"startTime":561.414,"endTime":562.714,"body":"You're just not able to."},{"startTime":562.714,"endTime":564.854,"body":"You feel like you can't stick to it."},{"startTime":564.854,"endTime":569.214,"body":"Or hey, maybe if we're very real with"},{"startTime":564.854,"endTime":569.214,"body":"ourselves, maybe we're not even putting"},{"startTime":569.214,"endTime":570.614,"body":"enough effort in."},{"startTime":570.614,"endTime":572.27,"body":"But that's for you to figure out."},{"startTime":572.27,"endTime":577.75,"body":"I don't know that I can't assume that but"},{"startTime":572.27,"endTime":577.75,"body":"I'm mentioning these things for you so"},{"startTime":577.75,"endTime":581.47,"body":"that you can start to think about it and"},{"startTime":577.75,"endTime":581.47,"body":"you're like, okay, this kind of applies to"},{"startTime":581.47,"endTime":581.74,"body":"me."},{"startTime":581.74,"endTime":585.41,"body":"This maybe doesn't, but you know, I want"},{"startTime":581.74,"endTime":585.41,"body":"you to really think here."},{"startTime":585.41,"endTime":590.05,"body":"I want you to also address what"},{"startTime":585.41,"endTime":590.05,"body":"information and outside influence that you"},{"startTime":590.05,"endTime":592.81,"body":"are allowing into your own mind."},{"startTime":592.81,"endTime":597.83,"body":"I want you to also assess your schedule,"},{"startTime":592.81,"endTime":597.83,"body":"look at what's draining you and just get a"},{"startTime":597.83,"endTime":602.254,"body":"clear view of just life currently, your"},{"startTime":597.83,"endTime":602.254,"body":"current state."},{"startTime":602.254,"endTime":604.054,"body":"Where are you currently at?"},{"startTime":604.434,"endTime":606.984,"body":"What would you like to potentially change?"},{"startTime":606.984,"endTime":611.454,"body":"But also, like I said, create that"},{"startTime":606.984,"endTime":611.454,"body":"awareness around what's coming in."},{"startTime":611.734,"endTime":617.194,"body":"Because you might not even realize that"},{"startTime":611.734,"endTime":617.194,"body":"you are allowing so much negativity into"},{"startTime":617.194,"endTime":623.074,"body":"your life from people, from social media,"},{"startTime":617.194,"endTime":623.074,"body":"mainstream media."},{"startTime":623.214,"endTime":626.514,"body":"Maybe you constantly check your email,"},{"startTime":623.214,"endTime":626.514,"body":"your notifications all day, even in the"},{"startTime":626.514,"endTime":629.094,"body":"weekend, even after office hours."},{"startTime":629.434,"endTime":632.558,"body":"Maybe you're always surrounded by that"},{"startTime":629.434,"endTime":632.558,"body":"nagging person."},{"startTime":633.518,"endTime":635.868,"body":"who can only talk shit about other people."},{"startTime":637.678,"endTime":640.818,"body":"I mean, out of everything that we talk"},{"startTime":637.678,"endTime":640.818,"body":"about, right?"},{"startTime":640.818,"endTime":646.098,"body":"On this podcast, in our social media"},{"startTime":640.818,"endTime":646.098,"body":"posts, the protein, the workouts, all this"},{"startTime":646.098,"endTime":646.938,"body":"stuff."},{"startTime":646.938,"endTime":649.088,"body":"How much have we actually been practicing"},{"startTime":646.938,"endTime":649.088,"body":"this?"},{"startTime":649.088,"endTime":651.238,"body":"I also want you to reflect on that effort,"},{"startTime":649.088,"endTime":651.238,"body":"right?"},{"startTime":651.238,"endTime":653.957,"body":"And how you are currently spending your"},{"startTime":651.238,"endTime":653.957,"body":"time."},{"startTime":653.957,"endTime":660.378,"body":"Let's see if we think about proactively"},{"startTime":653.957,"endTime":660.378,"body":"improving your sleep hygiene, your stress"},{"startTime":660.378,"endTime":661.138,"body":"management skills."},{"startTime":661.138,"endTime":662.068,"body":"Where are those at?"},{"startTime":662.068,"endTime":664.358,"body":"Are you actually managing your stress?"},{"startTime":664.918,"endTime":667.6,"body":"Probably not, maybe not enough."},{"startTime":668.046,"endTime":670.526,"body":"Is your house full of clutter?"},{"startTime":671.466,"endTime":674.386,"body":"And is life all work and no play?"},{"startTime":676.11,"endTime":679.81,"body":"I want you to know as well, these are"},{"startTime":676.11,"endTime":679.81,"body":"reminders towards myself as well."},{"startTime":680.029,"endTime":682.97,"body":"I'm currently looking at a desk full of"},{"startTime":680.029,"endTime":682.97,"body":"clutter."},{"startTime":682.97,"endTime":684.93,"body":"Guess what I'm gonna do right after this"},{"startTime":682.97,"endTime":684.93,"body":"podcast."},{"startTime":684.93,"endTime":686.49,"body":"I gotta get rid of that."},{"startTime":686.49,"endTime":689.0,"body":"But all joking aside, those kinds of"},{"startTime":686.49,"endTime":689.0,"body":"things happen, right?"},{"startTime":689.0,"endTime":690.31,"body":"We're human."},{"startTime":691.13,"endTime":692.309,"body":"Assess where you currently at."},{"startTime":692.309,"endTime":696.386,"body":"Assess your life right now before we jump"},{"startTime":692.309,"endTime":696.386,"body":"into actually doing something."},{"startTime":698.958,"endTime":703.198,"body":"Then what we can do next is removing the"},{"startTime":698.958,"endTime":703.198,"body":"drains."},{"startTime":703.338,"endTime":708.058,"body":"Because you can't always remove every"},{"startTime":703.338,"endTime":708.058,"body":"life's stressor."},{"startTime":708.818,"endTime":710.638,"body":"And you know what?"},{"startTime":710.978,"endTime":714.838,"body":"Not all of them are your own doing, of"},{"startTime":710.978,"endTime":714.838,"body":"course."},{"startTime":715.298,"endTime":721.098,"body":"But it is within your control to manage"},{"startTime":715.298,"endTime":721.098,"body":"what you are allowing to come into your"},{"startTime":721.098,"endTime":722.138,"body":"life."},{"startTime":722.478,"endTime":724.498,"body":"Or at least how you respond."},{"startTime":724.998,"endTime":726.286,"body":"So now before..."},{"startTime":726.286,"endTime":728.886,"body":"we start adding more of the good things"},{"startTime":726.286,"endTime":728.886,"body":"that we talked about in the very"},{"startTime":728.886,"endTime":733.306,"body":"beginning, we're actually gonna look at,"},{"startTime":728.886,"endTime":733.306,"body":"hey, can I actually remove something?"},{"startTime":733.546,"endTime":738.266,"body":"Maybe you need to cut down on social media"},{"startTime":733.546,"endTime":738.266,"body":"and news consumption in general."},{"startTime":739.026,"endTime":745.746,"body":"Yes, it's important to keep up, but if you"},{"startTime":739.026,"endTime":745.746,"body":"listen or watch to, you know, listen to or"},{"startTime":745.746,"endTime":751.566,"body":"watch mainstream media all the time,"},{"startTime":745.746,"endTime":751.566,"body":"you're likely getting a lot of overly,"},{"startTime":751.566,"endTime":755.694,"body":"right, blown up."},{"startTime":755.694,"endTime":759.634,"body":"out of proportion, dramatic information."},{"startTime":759.794,"endTime":763.614,"body":"It's probably not gonna make you feel much"},{"startTime":759.794,"endTime":763.614,"body":"better, right?"},{"startTime":763.834,"endTime":766.654,"body":"Maybe you actually need a digital detox."},{"startTime":767.374,"endTime":771.134,"body":"Hey, maybe online, on social media, you"},{"startTime":767.374,"endTime":771.134,"body":"should actually just unfollow a whole"},{"startTime":771.134,"endTime":776.804,"body":"bunch of people who might be making you"},{"startTime":771.134,"endTime":776.804,"body":"feel confused, overwhelmed, like crap."},{"startTime":776.804,"endTime":778.694,"body":"Maybe you're comparing yourself."},{"startTime":778.694,"endTime":780.074,"body":"I would love to live their life."},{"startTime":780.074,"endTime":782.334,"body":"I would like to look like that person."},{"startTime":783.014,"endTime":783.994,"body":"Unfollow people."},{"startTime":783.994,"endTime":785.476,"body":"I do this all the time."},{"startTime":785.902,"endTime":789.282,"body":"Hey, even if it's people who you know, it"},{"startTime":785.902,"endTime":789.282,"body":"doesn't matter, it's okay."},{"startTime":789.782,"endTime":791.922,"body":"I've done this plenty of times."},{"startTime":792.322,"endTime":797.542,"body":"It's nothing personal, but you got to"},{"startTime":792.322,"endTime":797.542,"body":"control what's coming in."},{"startTime":797.542,"endTime":800.682,"body":"And if there's negativity from other"},{"startTime":797.542,"endTime":800.682,"body":"people, by the way, also in person, right?"},{"startTime":800.682,"endTime":802.302,"body":"You got to set those boundaries."},{"startTime":803.502,"endTime":807.602,"body":"Maybe you just need to learn how to say"},{"startTime":803.502,"endTime":807.602,"body":"no, sorry, more often."},{"startTime":808.021,"endTime":812.862,"body":"And maybe you just need to look at, hey,"},{"startTime":808.021,"endTime":812.862,"body":"like what's actually holding me back from"},{"startTime":812.862,"endTime":815.846,"body":"practicing these healthy habits."},{"startTime":816.014,"endTime":820.054,"body":"Is there anything else in my current"},{"startTime":816.014,"endTime":820.054,"body":"environment, in my life that's not"},{"startTime":820.054,"endTime":822.094,"body":"supporting my long -term goals?"},{"startTime":822.654,"endTime":827.014,"body":"There's going to be a lot of things that"},{"startTime":822.654,"endTime":827.014,"body":"you simply cannot change also."},{"startTime":827.554,"endTime":833.774,"body":"We can't just remove that nasty colleague"},{"startTime":827.554,"endTime":833.774,"body":"or whatever it is or anything like that."},{"startTime":833.774,"endTime":837.854,"body":"Hey, maybe you have to keep your"},{"startTime":833.774,"endTime":837.854,"body":"notifications on, which by the way, you"},{"startTime":837.854,"endTime":839.314,"body":"can also turn off, right?"},{"startTime":839.314,"endTime":842.374,"body":"Maybe you have to for whatever reason,"},{"startTime":839.314,"endTime":842.374,"body":"keep them on or, you know, maybe you have"},{"startTime":842.374,"endTime":844.006,"body":"to be available via the phone."},{"startTime":844.718,"endTime":849.538,"body":"you can still control how you respond and"},{"startTime":844.718,"endTime":849.538,"body":"deal with the things that you cannot"},{"startTime":849.538,"endTime":850.738,"body":"control."},{"startTime":850.778,"endTime":852.018,"body":"Make sense?"},{"startTime":852.218,"endTime":856.078,"body":"It's still up to you, which is hard to"},{"startTime":852.218,"endTime":856.078,"body":"accept sometimes."},{"startTime":856.718,"endTime":861.298,"body":"Now let's actually look at adding more of"},{"startTime":856.718,"endTime":861.298,"body":"the good stuff, because I think that's"},{"startTime":861.298,"endTime":862.078,"body":"important too."},{"startTime":862.078,"endTime":865.798,"body":"I think we want to think, okay, like I've"},{"startTime":862.078,"endTime":865.798,"body":"addressed my current lifestyle, I've"},{"startTime":865.798,"endTime":867.118,"body":"created the awareness."},{"startTime":867.118,"endTime":871.738,"body":"I've also looked at, hey, what can I maybe"},{"startTime":867.118,"endTime":871.738,"body":"remove or maybe, you know what, I can"},{"startTime":871.738,"endTime":874.318,"body":"create a system around something or a"},{"startTime":871.738,"endTime":874.318,"body":"routine."},{"startTime":874.318,"endTime":875.538,"body":"just make it easier."},{"startTime":875.538,"endTime":881.678,"body":"Hey, I'm gonna start meal prepping to save"},{"startTime":875.538,"endTime":881.678,"body":"myself, you know, four separate half hours"},{"startTime":881.678,"endTime":882.378,"body":"of cooking."},{"startTime":882.378,"endTime":885.432,"body":"I don't know, just making up right now,"},{"startTime":882.378,"endTime":885.432,"body":"but you know what I mean."},{"startTime":886.99,"endTime":888.85,"body":"Can we schedule any off time?"},{"startTime":888.85,"endTime":890.99,"body":"Can we schedule play time?"},{"startTime":890.99,"endTime":894.49,"body":"Now that we have created a little bit of"},{"startTime":890.99,"endTime":894.49,"body":"space."},{"startTime":894.67,"endTime":900.43,"body":"One of the very first things I learned"},{"startTime":894.67,"endTime":900.43,"body":"from my first mentor, Sam Miller, he told"},{"startTime":900.43,"endTime":904.38,"body":"me like, yo, actually first thing you want"},{"startTime":900.43,"endTime":904.38,"body":"to do is schedule off time."},{"startTime":904.38,"endTime":908.49,"body":"You need time to recharge as well so that"},{"startTime":904.38,"endTime":908.49,"body":"you can be productive in the time blocks"},{"startTime":908.49,"endTime":910.336,"body":"that you are actually working."},{"startTime":912.302,"endTime":914.162,"body":"Is there anything else you want to do more"},{"startTime":912.302,"endTime":914.162,"body":"of?"},{"startTime":914.162,"endTime":917.842,"body":"Like, can you reconnect with any of your"},{"startTime":914.162,"endTime":917.842,"body":"passions, your hobbies?"},{"startTime":917.922,"endTime":919.592,"body":"Are you actually practicing your hobbies?"},{"startTime":919.592,"endTime":922.042,"body":"I mean, you can see the guitar behind me."},{"startTime":922.042,"endTime":924.202,"body":"I barely play these days."},{"startTime":924.202,"endTime":925.652,"body":"So that's something I get to work on."},{"startTime":925.652,"endTime":929.382,"body":"And I'm using myself as an example,"},{"startTime":925.652,"endTime":929.382,"body":"because I'm here, you know, I don't want"},{"startTime":929.382,"endTime":931.122,"body":"to be that person like telling you what to"},{"startTime":929.382,"endTime":931.122,"body":"do."},{"startTime":931.122,"endTime":936.862,"body":"I'm like, look, I'm imperfect as well, you"},{"startTime":931.122,"endTime":936.862,"body":"know, and we all are, and that's okay."},{"startTime":937.302,"endTime":940.482,"body":"Just a little side note, please allow"},{"startTime":937.302,"endTime":940.482,"body":"yourself to be imperfect as well, you"},{"startTime":940.482,"endTime":941.124,"body":"know."},{"startTime":942.03,"endTime":943.36,"body":"But can we explore journaling?"},{"startTime":943.36,"endTime":945.73,"body":"Can we create more stillness in our life?"},{"startTime":945.73,"endTime":947.84,"body":"Can we explore meditation?"},{"startTime":947.84,"endTime":948.73,"body":"It's difficult."},{"startTime":948.73,"endTime":950.61,"body":"A lot of people will get frustrated."},{"startTime":950.61,"endTime":951.63,"body":"Hey, that was me."},{"startTime":951.63,"endTime":954.89,"body":"But if you keep trying, it can be very"},{"startTime":951.63,"endTime":954.89,"body":"beneficial."},{"startTime":954.97,"endTime":958.95,"body":"Or maybe it's not for you, you just go on"},{"startTime":954.97,"endTime":958.95,"body":"a walk, which by the way, you can still"},{"startTime":958.95,"endTime":960.19,"body":"stack as well."},{"startTime":960.45,"endTime":963.81,"body":"Again, get rid of the distractions, the"},{"startTime":960.45,"endTime":963.81,"body":"podcasts, whatever, which you can also do"},{"startTime":963.81,"endTime":967.53,"body":"from time to time, but sit with your own"},{"startTime":963.81,"endTime":967.53,"body":"thoughts for a little bit or walk with"},{"startTime":967.53,"endTime":968.21,"body":"your thoughts."},{"startTime":968.21,"endTime":969.39,"body":"Make sense?"},{"startTime":969.39,"endTime":972.086,"body":"Especially if you go out in a green zone."},{"startTime":972.622,"endTime":975.102,"body":"like a park, forest, whatever."},{"startTime":975.442,"endTime":982.702,"body":"The Japanese call this Shinrinjoku, I"},{"startTime":975.442,"endTime":982.702,"body":"think it was, which basically stands for"},{"startTime":982.702,"endTime":983.802,"body":"forest bathing."},{"startTime":983.802,"endTime":986.602,"body":"And there's actually a lot of research to"},{"startTime":983.802,"endTime":986.602,"body":"support that, right?"},{"startTime":986.602,"endTime":990.742,"body":"It's lowering cortisol even more than just"},{"startTime":986.602,"endTime":990.742,"body":"going on a walk, for example."},{"startTime":990.742,"endTime":995.262,"body":"So there's going to be a benefit of"},{"startTime":990.742,"endTime":995.262,"body":"connecting with nature."},{"startTime":995.942,"endTime":999.462,"body":"Okay, connect with your people too, by the"},{"startTime":995.942,"endTime":999.462,"body":"way, with your friends, family, right?"},{"startTime":999.462,"endTime":1001.382,"body":"Without those phones, I get rid of them."},{"startTime":1001.382,"endTime":1002.35,"body":"Don't sit like..."},{"startTime":1002.35,"endTime":1005.01,"body":"Don't meet up with your friends and just"},{"startTime":1002.35,"endTime":1005.01,"body":"sit like, you know, staring at that"},{"startTime":1005.01,"endTime":1005.35,"body":"screen."},{"startTime":1005.35,"endTime":1006.87,"body":"You can do that at home."},{"startTime":1007.13,"endTime":1008.57,"body":"Again, guilty as charged."},{"startTime":1008.57,"endTime":1009.77,"body":"I'm not judging."},{"startTime":1010.11,"endTime":1011.33,"body":"I do this too much."},{"startTime":1011.33,"endTime":1012.61,"body":"I think you do this too much."},{"startTime":1012.61,"endTime":1013.856,"body":"I think we all do."},{"startTime":1015.342,"endTime":1016.622,"body":"I have no crystal ball, right?"},{"startTime":1016.622,"endTime":1020.622,"body":"But I can assume that most of you guys"},{"startTime":1016.622,"endTime":1020.622,"body":"listening have that same issue."},{"startTime":1020.622,"endTime":1024.842,"body":"You sit with your family, your friends,"},{"startTime":1020.622,"endTime":1024.842,"body":"whatever, and we're all just staring at"},{"startTime":1024.842,"endTime":1026.722,"body":"that screen or it's the TV."},{"startTime":1027.022,"endTime":1029.162,"body":"Let's connect a little bit more."},{"startTime":1029.742,"endTime":1031.592,"body":"I got to do better there too."},{"startTime":1033.326,"endTime":1037.566,"body":"Can we maybe take 15 minutes just to go to"},{"startTime":1033.326,"endTime":1037.566,"body":"bed a little earlier?"},{"startTime":1037.566,"endTime":1042.526,"body":"Maybe with a book, maybe you want to"},{"startTime":1037.566,"endTime":1042.526,"body":"listen to music, play music even, like I"},{"startTime":1042.526,"endTime":1044.606,"body":"said, play guitar, those kinds of things."},{"startTime":1044.886,"endTime":1047.586,"body":"I know in Norway knitting is pretty"},{"startTime":1044.886,"endTime":1047.586,"body":"popular."},{"startTime":1047.586,"endTime":1048.706,"body":"Can you just knit something?"},{"startTime":1048.706,"endTime":1051.486,"body":"Maybe you haven't done that in a long"},{"startTime":1048.706,"endTime":1051.486,"body":"time, you like doing it."},{"startTime":1051.486,"endTime":1054.086,"body":"I know our coach, Alexander, loves"},{"startTime":1051.486,"endTime":1054.086,"body":"dancing."},{"startTime":1054.086,"endTime":1055.986,"body":"Just play, do whatever you enjoy."},{"startTime":1055.986,"endTime":1057.414,"body":"That's the main goal here."},{"startTime":1059.534,"endTime":1062.614,"body":"So to wrap it up for today, because I"},{"startTime":1059.534,"endTime":1062.614,"body":"wanted to explore this with you and I"},{"startTime":1062.614,"endTime":1067.734,"body":"wanted to kind of take you on a little bit"},{"startTime":1062.614,"endTime":1067.734,"body":"of a journey of self -assessment, looking"},{"startTime":1067.734,"endTime":1070.474,"body":"at the stressors in your life and then"},{"startTime":1067.734,"endTime":1070.474,"body":"also just looking at, hey, what can I"},{"startTime":1070.474,"endTime":1072.734,"body":"remove and what can I add?"},{"startTime":1073.154,"endTime":1077.634,"body":"Because you are still in control of"},{"startTime":1073.154,"endTime":1077.634,"body":"setting your life up for success."},{"startTime":1077.634,"endTime":1079.014,"body":"It's difficult sometimes."},{"startTime":1079.014,"endTime":1081.804,"body":"I know that it requires work."},{"startTime":1081.804,"endTime":1087.342,"body":"I know that, but you can figure things out"},{"startTime":1081.804,"endTime":1087.342,"body":"and you can allow for more play and..."},{"startTime":1087.342,"endTime":1091.282,"body":"you know, laughing and fun and recharging"},{"startTime":1087.342,"endTime":1091.282,"body":"in your life."},{"startTime":1091.702,"endTime":1095.742,"body":"Even though you think that you currently"},{"startTime":1091.702,"endTime":1095.742,"body":"do not have enough time."},{"startTime":1096.262,"endTime":1099.742,"body":"It's just that we are in that stress"},{"startTime":1096.262,"endTime":1099.742,"body":"where, you know, we're not in control,"},{"startTime":1099.742,"endTime":1099.942,"body":"right?"},{"startTime":1099.942,"endTime":1100.642,"body":"We're in that state."},{"startTime":1100.642,"endTime":1101.762,"body":"We're worried."},{"startTime":1101.762,"endTime":1104.802,"body":"We're always chasing, you know, the next"},{"startTime":1101.762,"endTime":1104.802,"body":"task."},{"startTime":1105.762,"endTime":1110.922,"body":"Pick a moment in your week, even if it's"},{"startTime":1105.762,"endTime":1110.922,"body":"10 minutes, and just start to think about"},{"startTime":1110.922,"endTime":1112.562,"body":"what we talked about today."},{"startTime":1112.562,"endTime":1113.802,"body":"You can do this in the weekend."},{"startTime":1113.802,"endTime":1114.572,"body":"You can do it anytime."},{"startTime":1114.572,"endTime":1116.128,"body":"Do it today if you want to."},{"startTime":1116.302,"endTime":1120.782,"body":"Give yourself a chance to do a little bit"},{"startTime":1116.302,"endTime":1120.782,"body":"of self -assessment, a little bit of, hey,"},{"startTime":1120.782,"endTime":1121.882,"body":"you know, where am I currently at?"},{"startTime":1121.882,"endTime":1124.122,"body":"What can I do better, differently?"},{"startTime":1124.122,"endTime":1125.742,"body":"And then take it from there."},{"startTime":1125.782,"endTime":1127.182,"body":"Thank you for listening."},{"startTime":1127.182,"endTime":1128.682,"body":"I will talk soon."}]}