{"version":"1.0.0","segments":[{"startTime":28.313,"endTime":31.072999999999997,"body":"Well, hello, and welcome to the"},{"startTime":28.313,"endTime":31.072999999999997,"body":"Learn and Work Smarter podcast."},{"startTime":31.092999999999996,"endTime":32.643,"body":"I'm Katie Azevedo, your host."},{"startTime":33.022999999999996,"endTime":35.053,"body":"This is episode 133."},{"startTime":35.433,"endTime":38.673,"body":"This is also one of our monthly Q\u0026A"},{"startTime":35.433,"endTime":38.673,"body":"episodes where I answer questions"},{"startTime":38.683,"endTime":40.702999999999996,"body":"submitted by listeners of the show."},{"startTime":41.022999999999996,"endTime":43.763,"body":"And if you're wondering where people"},{"startTime":41.022999999999996,"endTime":43.763,"body":"are submitting these questions and"},{"startTime":43.772999999999996,"endTime":45.453,"body":"how to go about doing that, it's easy."},{"startTime":45.753,"endTime":49.143,"body":"You go to learnandworksmarter.com,"},{"startTime":45.753,"endTime":49.143,"body":"and right there on the homepage,"},{"startTime":49.593,"endTime":51.563,"body":"there's a really simple form"},{"startTime":49.593,"endTime":51.563,"body":"to submit your questions."},{"startTime":52.003,"endTime":56.093,"body":"I will also leave that link below in"},{"startTime":52.003,"endTime":56.093,"body":"the show notes and in the description"},{"startTime":56.093,"endTime":57.363,"body":"box if you're watching on YouTube."},{"startTime":57.873,"endTime":60.373,"body":"I am gonna answer two questions today."},{"startTime":60.592999999999996,"endTime":64.43299999999999,"body":"The first is from a student who is"},{"startTime":60.592999999999996,"endTime":64.43299999999999,"body":"asking about study breaks, and then the"},{"startTime":64.43299999999999,"endTime":68.793,"body":"second is from a working professional"},{"startTime":64.43299999999999,"endTime":68.793,"body":"who's looking for motivation to finish"},{"startTime":68.84299999999999,"endTime":72.913,"body":"projects that he wants to do that"},{"startTime":68.84299999999999,"endTime":72.913,"body":"don't necessarily have a deadline."},{"startTime":73.393,"endTime":78.003,"body":"My goal with these Q\u0026A episodes"},{"startTime":73.393,"endTime":78.003,"body":"is always to frame my answers in a"},{"startTime":78.003,"endTime":81.37299999999999,"body":"broader context so that everybody"},{"startTime":78.003,"endTime":81.37299999999999,"body":"listening can get some value from"},{"startTime":81.37299999999999,"endTime":85.083,"body":"the conversation because I think, I"},{"startTime":81.37299999999999,"endTime":85.083,"body":"believe, that when we listen to other"},{"startTime":85.083,"endTime":89.18299999999999,"body":"people's questions and hear what they're"},{"startTime":85.083,"endTime":89.18299999999999,"body":"struggling with, that can sometimes"},{"startTime":89.18299999999999,"endTime":93.673,"body":"make us realize that we had those same"},{"startTime":89.18299999999999,"endTime":93.673,"body":"exact questions ourselves all along."},{"startTime":94.223,"endTime":97.15299999999999,"body":"If you're watching this on YouTube,"},{"startTime":94.223,"endTime":97.15299999999999,"body":"please make sure you subscribe."},{"startTime":97.163,"endTime":100.503,"body":"If you are listening in a podcast"},{"startTime":97.163,"endTime":100.503,"body":"app, make sure to follow the show."},{"startTime":100.913,"endTime":105.54299999999999,"body":"And then lastly, come find me on Instagram"},{"startTime":100.913,"endTime":105.54299999999999,"body":"@ schoolhabits if you wanna stay connected"},{"startTime":105.763,"endTime":108.333,"body":"between our weekly Thursday episodes."},{"startTime":108.89,"endTime":110.42999999999999,"body":"All right, let's get to these questions."},{"startTime":110.69,"endTime":112.34,"body":"Grab your pencils and let's begin."},{"startTime":138.119,"endTime":139.939,"body":". All right, we're gonna start"},{"startTime":138.119,"endTime":139.939,"body":"with our first question."},{"startTime":139.959,"endTime":141.06900000000002,"body":"I am gonna read it here."},{"startTime":141.439,"endTime":144.756,"body":"A student asks Do you have"},{"startTime":141.439,"endTime":144.756,"body":"any recs for study breaks?"},{"startTime":145.006,"endTime":147.736,"body":"I either don't know what to do or"},{"startTime":145.006,"endTime":147.736,"body":"I end up getting so involved in"},{"startTime":147.736,"endTime":150.346,"body":"something during my break that I"},{"startTime":147.736,"endTime":150.346,"body":"don't wanna get back to studying."},{"startTime":150.596,"endTime":151.966,"body":"I've already set a timer."},{"startTime":152.176,"endTime":152.966,"body":"Thanks, Katie."},{"startTime":153.08100000000002,"endTime":154.401,"body":"Okay, how to take a study break."},{"startTime":154.481,"endTime":155.721,"body":"This is an awesome question."},{"startTime":155.721,"endTime":159.101,"body":"I've actually gotten it a few times"},{"startTime":155.721,"endTime":159.101,"body":"in SchoolHabits University Q\u0026As."},{"startTime":159.37099999999998,"endTime":162.601,"body":"Of course, I'm gonna answer it here"},{"startTime":159.37099999999998,"endTime":162.601,"body":"because you submitted it in the form"},{"startTime":163.361,"endTime":167.111,"body":". So first things first, it is awesome"},{"startTime":163.361,"endTime":167.111,"body":"that you're even thinking about this"},{"startTime":167.111,"endTime":171.721,"body":"because that means that you've already"},{"startTime":167.111,"endTime":171.721,"body":"bought into the idea of taking breaks"},{"startTime":171.721,"endTime":176.421,"body":"while you're studying, and I feel like"},{"startTime":171.721,"endTime":176.421,"body":"right there, that's probably where"},{"startTime":176.421,"endTime":178.32100000000003,"body":"you're ahead of a lot of people already."},{"startTime":178.33100000000002,"endTime":182.49099999999999,"body":"It takes a lot of work sometimes on"},{"startTime":178.33100000000002,"endTime":182.49099999999999,"body":"my part to convince students that"},{"startTime":182.83100000000002,"endTime":188.82100000000003,"body":"shorter, frequent study sessions"},{"startTime":182.83100000000002,"endTime":188.82100000000003,"body":"are exponentially better and more"},{"startTime":188.82100000000003,"endTime":192.041,"body":"effective than these epic two, three,"},{"startTime":188.82100000000003,"endTime":192.041,"body":"four, five-hour study sessions that"},{"startTime":192.041,"endTime":193.111,"body":"they're telling me that they're having."},{"startTime":193.671,"endTime":198.351,"body":"Neurologically and biologically, we"},{"startTime":193.671,"endTime":198.351,"body":"have the evidence that the shorter"},{"startTime":198.351,"endTime":200.33100000000002,"body":"study sessions are better for retention."},{"startTime":200.49099999999999,"endTime":204.471,"body":"They're better for focus and for memory"},{"startTime":200.49099999999999,"endTime":204.471,"body":"regardless of how people feel about it."},{"startTime":204.861,"endTime":208.49099999999999,"body":"Shorter study sessions using"},{"startTime":204.861,"endTime":208.49099999999999,"body":"a spaced repetition framework"},{"startTime":208.721,"endTime":210.56099999999998,"body":"is always the best way to go."},{"startTime":210.911,"endTime":214.12099999999998,"body":"With that said, it does sound like you"},{"startTime":210.911,"endTime":214.12099999999998,"body":"already know that , and you're looking"},{"startTime":214.12099999999998,"endTime":218.95100000000002,"body":"for ways to use that strategy with breaks"},{"startTime":214.12099999999998,"endTime":218.95100000000002,"body":"in a way that lets you get back to your"},{"startTime":218.95100000000002,"endTime":221.19099999999997,"body":"study sessions smoothly, and I love it."},{"startTime":221.37099999999998,"endTime":221.911,"body":"I already love it."},{"startTime":222.33100000000002,"endTime":225.70100000000002,"body":"I do definitely have some suggestions"},{"startTime":222.33100000000002,"endTime":225.70100000000002,"body":"about how to spend your break, and my"},{"startTime":225.70100000000002,"endTime":230.921,"body":"suggestions, I guess to a degree, are"},{"startTime":225.70100000000002,"endTime":230.921,"body":"gonna depend on how long those breaks are."},{"startTime":231.211,"endTime":233.64100000000002,"body":"So let's start with shorter breaks."},{"startTime":233.651,"endTime":237.481,"body":"If you're using something like a classic"},{"startTime":233.651,"endTime":237.481,"body":"Pomodoro session where you're studying"},{"startTime":237.481,"endTime":241.361,"body":"or you're working for 25 minutes, um, and"},{"startTime":237.481,"endTime":241.361,"body":"then you're taking a five-minute break,"},{"startTime":241.541,"endTime":245.58100000000002,"body":"there are some things you most definitely"},{"startTime":241.541,"endTime":245.58100000000002,"body":"do not want to do in that five-minute"},{"startTime":245.58100000000002,"endTime":247.52100000000002,"body":"break, and then some better ideas as well."},{"startTime":247.82100000000003,"endTime":252.63099999999997,"body":"The first thing, you do not wanna do"},{"startTime":247.82100000000003,"endTime":252.63099999999997,"body":"anything that is gonna trigger emotions."},{"startTime":252.94099999999997,"endTime":254.091,"body":"What do I mean by that?"},{"startTime":254.25099999999998,"endTime":255.95100000000002,"body":"Essentially, don't touch your phone."},{"startTime":256.291,"endTime":259.231,"body":"Every single thing that we see on"},{"startTime":256.291,"endTime":259.231,"body":"our phones has the potential to"},{"startTime":259.231,"endTime":263.541,"body":"make us feel excited or hysterical"},{"startTime":259.231,"endTime":263.541,"body":"or angry or shocked or nervous."},{"startTime":263.541,"endTime":268.211,"body":"We can go from zero to six billion"},{"startTime":263.541,"endTime":268.211,"body":"in two seconds flat just by picking"},{"startTime":268.341,"endTime":271.961,"body":"up our phone, and once we heighten"},{"startTime":268.341,"endTime":271.961,"body":"our emotions, whether they're really"},{"startTime":271.971,"endTime":276.141,"body":"good emotions, we saw a funny cat, or"},{"startTime":271.971,"endTime":276.141,"body":"really bad, we got a bad text message."},{"startTime":276.141,"endTime":279.791,"body":"So meaning we, like, elevate our"},{"startTime":276.141,"endTime":279.791,"body":"emotions, or we depress our emotions."},{"startTime":280.001,"endTime":283.411,"body":"It makes it so much harder to"},{"startTime":280.001,"endTime":283.411,"body":"transition back to the work."},{"startTime":283.492,"endTime":286.87199999999996,"body":"And I don't just mean phones,"},{"startTime":283.492,"endTime":286.87199999999996,"body":"but I mean screens in general."},{"startTime":286.882,"endTime":289.18199999999996,"body":"So let's say that you're doing your work"},{"startTime":286.882,"endTime":289.18199999999996,"body":"at your computer, and you're thinking,"},{"startTime":289.18199999999996,"endTime":293.652,"body":"\"Okay, like, I won't touch my phone, but"},{"startTime":289.18199999999996,"endTime":293.652,"body":"I'm gonna watch YouTube Shorts for five"},{"startTime":293.652,"endTime":296.562,"body":"minutes,\" you're gonna have a really hard"},{"startTime":293.652,"endTime":296.562,"body":"time getting back into your work because"},{"startTime":296.562,"endTime":301.392,"body":"you're gonna feel a lot of things in those"},{"startTime":296.562,"endTime":301.392,"body":"five minutes of watching YouTube Shorts."},{"startTime":301.712,"endTime":302.692,"body":"That is rule number one."},{"startTime":302.702,"endTime":306.132,"body":"Do not do anything that's gonna"},{"startTime":302.702,"endTime":306.132,"body":"make you feel anything too strong,"},{"startTime":306.382,"endTime":307.772,"body":"even if it's good feelings."},{"startTime":308.072,"endTime":311.59299999999996,"body":"Now, my next suggestion is to get up So"},{"startTime":308.072,"endTime":311.59299999999996,"body":"we're talking about a physical change."},{"startTime":311.59299999999996,"endTime":314.013,"body":"If you're working on the"},{"startTime":311.59299999999996,"endTime":314.013,"body":"floor, get up off the floor."},{"startTime":314.013,"endTime":316.47299999999996,"body":"If you're working at a"},{"startTime":314.013,"endTime":316.47299999999996,"body":"desk, get up from the desk."},{"startTime":316.47299999999996,"endTime":319.113,"body":"If you're working in a library,"},{"startTime":316.47299999999996,"endTime":319.113,"body":"stand up and walk around somewhere."},{"startTime":319.613,"endTime":322.323,"body":"Even if you don't have a lot of"},{"startTime":319.613,"endTime":322.323,"body":"space, you can still get up and move."},{"startTime":322.813,"endTime":326.83299999999997,"body":"Changing positions and then even one"},{"startTime":322.813,"endTime":326.83299999999997,"body":"step further, actually changing rooms,"},{"startTime":326.83299999999997,"endTime":328.603,"body":"like leaving the space that you're in."},{"startTime":328.603,"endTime":331.28299999999996,"body":"Don't just stand, but leave"},{"startTime":328.603,"endTime":331.28299999999996,"body":"the space that you're in."},{"startTime":331.28299999999996,"endTime":336.453,"body":"That can make returning to the work feel"},{"startTime":331.28299999999996,"endTime":336.453,"body":"fresh, like a distinctive start to part"},{"startTime":336.513,"endTime":340.22299999999996,"body":"B of the work, and that's actually the"},{"startTime":336.513,"endTime":340.22299999999996,"body":"power of the Pomodoro session anyway."},{"startTime":340.22299999999996,"endTime":344.193,"body":"If the work is hard and intense, you"},{"startTime":340.22299999999996,"endTime":344.193,"body":"think it's okay, like I am just working"},{"startTime":344.193,"endTime":348.65299999999996,"body":"for 25 minutes, and then I get this"},{"startTime":344.193,"endTime":348.65299999999996,"body":"break, and when your break feels like"},{"startTime":348.65299999999996,"endTime":352.313,"body":"a break because you've gotten up and"},{"startTime":348.65299999999996,"endTime":352.313,"body":"you've left the r- l- left the room,"},{"startTime":352.663,"endTime":357.173,"body":"then returning to the work for another"},{"startTime":352.663,"endTime":357.173,"body":"round of Pomodoro working doesn't feel"},{"startTime":357.173,"endTime":360.03299999999996,"body":"so bad because you've had your break."},{"startTime":360.563,"endTime":364.573,"body":"But if you never get up and you were just"},{"startTime":360.563,"endTime":364.573,"body":"staring at the screen for the entire break"},{"startTime":364.613,"endTime":369.693,"body":"time, then it never feels like you took a"},{"startTime":364.613,"endTime":369.693,"body":"break, and so returning to the work feels"},{"startTime":369.693,"endTime":371.393,"body":"like you never left it in the first place."},{"startTime":371.813,"endTime":372.34299999999996,"body":"You know what I mean?"},{"startTime":372.743,"endTime":376.993,"body":"Um, a couple other ideas, you can get up"},{"startTime":372.743,"endTime":376.993,"body":"and get a drink or a snack, maybe refill"},{"startTime":376.993,"endTime":381.763,"body":"your water bottle, get a cup of coffee,"},{"startTime":376.993,"endTime":381.763,"body":"get a cup of hot cocoa, make a cup of tea."},{"startTime":381.77299999999997,"endTime":384.803,"body":"All of those things can"},{"startTime":381.77299999999997,"endTime":384.803,"body":"be done in five minutes."},{"startTime":385.013,"endTime":385.803,"body":"Have a snack."},{"startTime":385.943,"endTime":388.913,"body":"You can easily make toast and put peanut"},{"startTime":385.943,"endTime":388.913,"body":"butter and jelly on it in five minutes."},{"startTime":388.923,"endTime":391.363,"body":"You could peel an orange"},{"startTime":388.923,"endTime":391.363,"body":"and eat it in five minutes."},{"startTime":391.573,"endTime":394.203,"body":"Sometimes, too, when you're working"},{"startTime":391.573,"endTime":394.203,"body":"and you know that you have a snack"},{"startTime":394.21299999999997,"endTime":397.143,"body":"break or like a coffee or a hot"},{"startTime":394.21299999999997,"endTime":397.143,"body":"cocoa break coming up, it gives"},{"startTime":397.143,"endTime":398.433,"body":"you something to look forward to."},{"startTime":398.953,"endTime":403.423,"body":"A tip for making the snack break work"},{"startTime":398.953,"endTime":403.423,"body":"better is to kinda think ahead of what"},{"startTime":403.423,"endTime":405.643,"body":"t- kind of snack that is gonna be."},{"startTime":405.893,"endTime":409.21299999999997,"body":"So let's say that you're working at home"},{"startTime":405.893,"endTime":409.21299999999997,"body":"and you wander into the kitchen to get a"},{"startTime":409.21299999999997,"endTime":412.803,"body":"snack and you're like, \"Well, actually I'm"},{"startTime":409.21299999999997,"endTime":412.803,"body":"like more hungry than that, so I'm gonna"},{"startTime":412.803,"endTime":417.443,"body":"make a box of mac and cheese,\" and then"},{"startTime":412.803,"endTime":417.443,"body":"you can't do that in five minutes, right?"},{"startTime":417.539,"endTime":420.239,"body":"If you think to yourself, \"You know"},{"startTime":417.539,"endTime":420.239,"body":"what? I think mac and cheese would"},{"startTime":420.24899999999997,"endTime":423.68899999999996,"body":"be pretty awesome as a snack break,\""},{"startTime":420.24899999999997,"endTime":423.68899999999996,"body":"make the mac and cheese ahead of time"},{"startTime":423.68899999999996,"endTime":427.019,"body":"so that during the break, like, you"},{"startTime":423.68899999999996,"endTime":427.019,"body":"can just take five minutes to eat it."},{"startTime":427.519,"endTime":430.536,"body":"Um, another one of my favorite"},{"startTime":427.519,"endTime":430.536,"body":"ideas that works perfectly for a"},{"startTime":430.536,"endTime":434.186,"body":"five-minute break, or you could even"},{"startTime":430.536,"endTime":434.186,"body":"do this for a 10 or a 15-minute break,"},{"startTime":434.226,"endTime":436.066,"body":"which we'll get to, just go outside."},{"startTime":436.316,"endTime":438.176,"body":"Like, breathe fresh air."},{"startTime":438.33599999999996,"endTime":442.216,"body":"As my son would say, \"Go touch grass.\""},{"startTime":438.33599999999996,"endTime":442.216,"body":"There's a good chance that you're doing"},{"startTime":442.216,"endTime":446.926,"body":"your homework indoors, or you're studying"},{"startTime":442.216,"endTime":446.926,"body":"inside, maybe in your dorm room, in"},{"startTime":446.926,"endTime":450.476,"body":"your house, or a library, in the science"},{"startTime":446.926,"endTime":450.476,"body":"building at your campus, a cafe, whatever,"},{"startTime":450.476,"endTime":453.106,"body":"and that air can feel stuffy sometimes."},{"startTime":453.116,"endTime":457.276,"body":"Even if it doesn't feel stuffy when"},{"startTime":453.116,"endTime":457.276,"body":"you're breathing it, going outside to"},{"startTime":457.276,"endTime":460.846,"body":"get some fresh air makes you realize,"},{"startTime":457.276,"endTime":460.846,"body":"like, \"Yikes, I did need some fresh air.\""},{"startTime":460.846,"endTime":464.466,"body":"And that can feel really good and"},{"startTime":460.846,"endTime":464.466,"body":"invigorating when you return to the work."},{"startTime":464.567,"endTime":466.577,"body":"You don't have to walk around outside."},{"startTime":466.60699999999997,"endTime":470.61699999999996,"body":"You can just go outside, take a few"},{"startTime":466.60699999999997,"endTime":470.61699999999996,"body":"breaths in, look at the sky, try to"},{"startTime":470.61699999999996,"endTime":472.897,"body":"hear a bird , and then go back in."},{"startTime":473.127,"endTime":475.037,"body":"That'll probably take"},{"startTime":473.127,"endTime":475.037,"body":"you about five minutes."},{"startTime":475.387,"endTime":477.717,"body":"Now, if you're taking a break"},{"startTime":475.387,"endTime":477.717,"body":"that's longer than five minutes,"},{"startTime":477.727,"endTime":479.207,"body":"you do have some more options."},{"startTime":479.537,"endTime":483.897,"body":"I have a video on my SchoolHabits"},{"startTime":479.537,"endTime":483.897,"body":"YouTube channel called Three Alternatives"},{"startTime":483.897,"endTime":487.90299999999996,"body":"to the Pomodoro Technique, And in"},{"startTime":483.897,"endTime":487.90299999999996,"body":"that video I share three Pomodoro"},{"startTime":487.90299999999996,"endTime":490.543,"body":"variations with different timing ratios."},{"startTime":490.58299999999997,"endTime":493.943,"body":"I will leave that video linked in the"},{"startTime":490.58299999999997,"endTime":493.943,"body":"show notes and in the description box."},{"startTime":494.46299999999997,"endTime":498.173,"body":"But if you're gonna do something like"},{"startTime":494.46299999999997,"endTime":498.173,"body":"a 15-minute break, then okay, maybe"},{"startTime":498.173,"endTime":499.763,"body":"you can make a box of mac and cheese."},{"startTime":499.77299999999997,"endTime":502.78299999999996,"body":"Maybe when you do go outside, you"},{"startTime":499.77299999999997,"endTime":502.78299999999996,"body":"can walk around for a little bit."},{"startTime":503.063,"endTime":507.09299999999996,"body":"You can find your dog or your"},{"startTime":503.063,"endTime":507.09299999999996,"body":"cat or your turtle and snuggle"},{"startTime":507.09299999999996,"endTime":508.52299999999997,"body":"the… Are you snuggling a turtle?"},{"startTime":508.853,"endTime":511.563,"body":"I only thought turtle 'cause we"},{"startTime":508.853,"endTime":511.563,"body":"had a massive snapping turtle"},{"startTime":511.563,"endTime":512.473,"body":"in our driveway the other day."},{"startTime":512.473,"endTime":515.803,"body":"But maybe don't snuggle the snapping"},{"startTime":512.473,"endTime":515.803,"body":"turtle, but find your cat and your dog"},{"startTime":515.993,"endTime":517.393,"body":"and snuggle them for a few minutes."},{"startTime":517.393,"endTime":521.347,"body":"You could even do a little cleaning or"},{"startTime":517.393,"endTime":521.347,"body":"tidying in the area where you're working."},{"startTime":521.687,"endTime":525.397,"body":"If you're working in your room, you could"},{"startTime":521.687,"endTime":525.397,"body":"take 15 minutes to do some dusting or"},{"startTime":525.397,"endTime":529.737,"body":"maybe clean up, like, your study table"},{"startTime":525.397,"endTime":529.737,"body":"or organize your bag or your folder."},{"startTime":530.067,"endTime":533.5070000000001,"body":"None of these things are"},{"startTime":530.067,"endTime":533.5070000000001,"body":"gonna trigger strong emotions."},{"startTime":533.927,"endTime":538.487,"body":"They're analog, and they're most"},{"startTime":533.927,"endTime":538.487,"body":"likely different from the task that"},{"startTime":538.487,"endTime":540.207,"body":"you're working on, but that's the key."},{"startTime":540.6370000000001,"endTime":543.8870000000001,"body":"You want your break to feel completely"},{"startTime":540.6370000000001,"endTime":543.8870000000001,"body":"different from the task you're working"},{"startTime":543.897,"endTime":547.2370000000001,"body":"on because that's what makes it feel like"},{"startTime":543.897,"endTime":547.2370000000001,"body":"a break, and that's what makes it feel"},{"startTime":547.407,"endTime":549.677,"body":"not so bad when you return to the work."},{"startTime":549.9970000000001,"endTime":552.9770000000001,"body":"Now, those are some ideas if"},{"startTime":549.9970000000001,"endTime":552.9770000000001,"body":"you're doing breaks between,"},{"startTime":552.9870000000001,"endTime":554.9770000000001,"body":"let's say, 5 and 15 minutes."},{"startTime":554.9770000000001,"endTime":558.327,"body":"If you were doing 20 to 30 minutes,"},{"startTime":554.9770000000001,"endTime":558.327,"body":"you could take any one of those"},{"startTime":558.327,"endTime":559.817,"body":"ideas and just extend them."},{"startTime":559.817,"endTime":560.827,"body":"Like, do them longer."},{"startTime":561.187,"endTime":563.057,"body":"Have a meal instead of going for a snack."},{"startTime":563.087,"endTime":564.4870000000001,"body":"Go for a longer walk."},{"startTime":564.697,"endTime":568.797,"body":"Maybe do some dusting and clean out,"},{"startTime":564.697,"endTime":568.797,"body":"you know, more than just a folder"},{"startTime":568.797,"endTime":571.667,"body":"in your backpack, but something,"},{"startTime":568.797,"endTime":571.667,"body":"you know, more substantial."},{"startTime":571.797,"endTime":574.067,"body":"For a half-an-hour break,"},{"startTime":571.797,"endTime":574.067,"body":"you could have a shower."},{"startTime":574.197,"endTime":576.7270000000001,"body":"That is an awesome break activity."},{"startTime":576.7370000000001,"endTime":581.767,"body":"Any time you can do something that's"},{"startTime":576.7370000000001,"endTime":581.767,"body":"sensorial, so triggering of your senses,"},{"startTime":581.767,"endTime":583.907,"body":"not your feelings, but your senses."},{"startTime":584.2270000000001,"endTime":585.2270000000001,"body":"Like, get a new scent."},{"startTime":585.2370000000001,"endTime":586.8470000000001,"body":"You could light a candle."},{"startTime":586.8470000000001,"endTime":589.527,"body":"Sometimes if you're cooking something,"},{"startTime":586.8470000000001,"endTime":589.527,"body":"that's gonna satisfy that, you"},{"startTime":589.527,"endTime":591.197,"body":"know, the tasting of something new."},{"startTime":591.207,"endTime":593.707,"body":"Going outside, smelling the fresh air."},{"startTime":593.947,"endTime":595.537,"body":"You could listen to music."},{"startTime":595.537,"endTime":597.0970000000001,"body":"That gives you an auditory change."},{"startTime":597.1070000000001,"endTime":600.807,"body":"Standing up, that gives you the"},{"startTime":597.1070000000001,"endTime":600.807,"body":"physical change, the tactile change."},{"startTime":600.807,"endTime":602.797,"body":"Again, we're talking"},{"startTime":600.807,"endTime":602.797,"body":"about the five senses."},{"startTime":603.077,"endTime":606.3570000000001,"body":"So changing them or tapping into"},{"startTime":603.077,"endTime":606.3570000000001,"body":"them for these longer breaks."},{"startTime":606.717,"endTime":610.3770000000001,"body":"And that's different than triggering"},{"startTime":606.717,"endTime":610.3770000000001,"body":"your emotions by looking at TikTok or"},{"startTime":610.3770000000001,"endTime":614.2470000000001,"body":"checking your email or your school portal"},{"startTime":610.3770000000001,"endTime":614.2470000000001,"body":"or your Slack messages and realizing"},{"startTime":614.2470000000001,"endTime":617.217,"body":"like, \"Oh my gosh, there was something"},{"startTime":614.2470000000001,"endTime":617.217,"body":"in there, and then now I'm stressed out.\""},{"startTime":617.557,"endTime":619.657,"body":"That is 100% gonna derail you."},{"startTime":619.6800000000001,"endTime":622.62,"body":"But going for the five senses,"},{"startTime":619.6800000000001,"endTime":622.62,"body":"that's gonna refresh you."},{"startTime":622.7090000000001,"endTime":625.869,"body":"Now, if we're talking about longer breaks,"},{"startTime":622.7090000000001,"endTime":625.869,"body":"like you're gonna have a study session"},{"startTime":626.129,"endTime":630.369,"body":"in the morning and then you're gonna have"},{"startTime":626.129,"endTime":630.369,"body":"one like later on in the day, then I'm"},{"startTime":630.369,"endTime":634.289,"body":"less concerned about what you do because"},{"startTime":630.369,"endTime":634.289,"body":"these aren't really breaks in the sense"},{"startTime":634.289,"endTime":635.9390000000001,"body":"of the kind that I'm talking about here."},{"startTime":635.9390000000001,"endTime":639.539,"body":"Those are just two completely"},{"startTime":635.9390000000001,"endTime":639.539,"body":"distinct work sessions at"},{"startTime":639.5490000000001,"endTime":640.9590000000001,"body":"different times of the day."},{"startTime":641.023,"endTime":644.9430000000001,"body":"When you have a break between work"},{"startTime":641.023,"endTime":644.9430000000001,"body":"sessions the way that I'm describing them"},{"startTime":644.993,"endTime":649.9530000000001,"body":"in my answer to you, we're talking about"},{"startTime":644.993,"endTime":649.9530000000001,"body":"essentially you're studying one thing,"},{"startTime":650.013,"endTime":652.243,"body":"but you're taking breaks in between."},{"startTime":652.6030000000001,"endTime":656.9430000000001,"body":"So you might be studying from 12 to 2, but"},{"startTime":652.6030000000001,"endTime":656.9430000000001,"body":"you're doing that in four separate chunks."},{"startTime":657.153,"endTime":662.933,"body":"If you're studying from 9 to 10 and then"},{"startTime":657.153,"endTime":662.933,"body":"later on in the day from like 4 to 5, I'm"},{"startTime":662.933,"endTime":666.303,"body":"less concerned about what you do in that"},{"startTime":662.933,"endTime":666.303,"body":"time in the middle because you're probably"},{"startTime":666.513,"endTime":667.8430000000001,"body":"just gonna be going about your day."},{"startTime":668.5730000000001,"endTime":671.8430000000001,"body":"So the bottom line here is to"},{"startTime":668.5730000000001,"endTime":671.8430000000001,"body":"avoid anything that's gonna make"},{"startTime":671.8430000000001,"endTime":674.493,"body":"you feel really good or really"},{"startTime":671.8430000000001,"endTime":674.493,"body":"bad or really anything at all."},{"startTime":674.763,"endTime":675.563,"body":"That means your phone."},{"startTime":675.5930000000001,"endTime":676.7030000000001,"body":"That means your devices."},{"startTime":676.8470000000001,"endTime":679.717,"body":"I want you to get up and change"},{"startTime":676.8470000000001,"endTime":679.717,"body":"your physical environment,"},{"startTime":679.7370000000001,"endTime":681.087,"body":"especially your position."},{"startTime":681.447,"endTime":683.3570000000001,"body":"If you're sitting, I want you to stand."},{"startTime":683.3670000000001,"endTime":685.8570000000001,"body":"If you're lying down, sit up or stand."},{"startTime":686.2270000000001,"endTime":687.767,"body":"Try to get some fresh air."},{"startTime":688.077,"endTime":690.2270000000001,"body":"Move your body and tap"},{"startTime":688.077,"endTime":690.2270000000001,"body":"into your five senses."},{"startTime":690.2270000000001,"endTime":695.3470000000001,"body":"You could do that on a scale of, you know,"},{"startTime":690.2270000000001,"endTime":695.3470000000001,"body":"5, 10, 15, 20, 25, 30 minutes, no problem."},{"startTime":695.3470000000001,"endTime":697.4770000000001,"body":"You can extend or"},{"startTime":695.3470000000001,"endTime":697.4770000000001,"body":"decrease those activities."},{"startTime":698.027,"endTime":700.2370000000001,"body":"I think that is a really great"},{"startTime":698.027,"endTime":700.2370000000001,"body":"question, and I hope that"},{"startTime":700.2470000000001,"endTime":701.577,"body":"you found that answer helpful"},{"startTime":701.6930000000001,"endTime":705.4430000000001,"body":"You're always welcome to follow up via"},{"startTime":701.6930000000001,"endTime":705.4430000000001,"body":"email and let me know what you've tried."},{"startTime":705.543,"endTime":707.423,"body":"I actually really love"},{"startTime":705.543,"endTime":707.423,"body":"when people do that."},{"startTime":707.813,"endTime":710.673,"body":"Okay, I am going to move on"},{"startTime":707.813,"endTime":710.673,"body":"to my second question here."},{"startTime":710.913,"endTime":712.063,"body":"Let me read it."},{"startTime":712.6030000000001,"endTime":713.373,"body":"\"Hi, Katie."},{"startTime":713.4430000000001,"endTime":714.263,"body":"Love the show."},{"startTime":714.3430000000001,"endTime":717.373,"body":"What's your advice for doing projects"},{"startTime":714.3430000000001,"endTime":717.373,"body":"that don't have an urgent deadline"},{"startTime":717.403,"endTime":719.003,"body":"or maybe even no deadline at all?"},{"startTime":719.3230000000001,"endTime":722.7230000000001,"body":"Thinking house projects, personal"},{"startTime":719.3230000000001,"endTime":722.7230000000001,"body":"projects, or even some projects I can do"},{"startTime":722.7230000000001,"endTime":725.183,"body":"for work that would make my life easier."},{"startTime":725.183,"endTime":728.273,"body":"Think SOPs, organization, and such."},{"startTime":728.6930000000001,"endTime":732.8330000000001,"body":"I want to do these things, but I find"},{"startTime":728.6930000000001,"endTime":732.8330000000001,"body":"I put my efforts on time sensitive"},{"startTime":732.8330000000001,"endTime":735.413,"body":"tasks and neglect the nice to haves."},{"startTime":735.863,"endTime":739.7520000000001,"body":"All ears to your strategies.\" Okay,"},{"startTime":735.863,"endTime":739.7520000000001,"body":"so how do you make progress on"},{"startTime":739.7520000000001,"endTime":742.572,"body":"projects that you want to do that"},{"startTime":739.7520000000001,"endTime":742.572,"body":"don't necessarily have deadlines?"},{"startTime":742.892,"endTime":743.682,"body":"Thank you for your question."},{"startTime":743.942,"endTime":746.662,"body":"It's funny, but I have gotten a lot"},{"startTime":743.942,"endTime":746.662,"body":"of questions lately about deadlines."},{"startTime":746.662,"endTime":748.542,"body":"I know I said that about the"},{"startTime":746.662,"endTime":748.542,"body":"last question about like study"},{"startTime":748.542,"endTime":750.5020000000001,"body":"breaks, but I, but I have."},{"startTime":750.782,"endTime":752.4820000000001,"body":"It's come up in conversation a lot."},{"startTime":752.6320000000001,"endTime":755.8820000000001,"body":"It's come up with my private coaching"},{"startTime":752.6320000000001,"endTime":755.8820000000001,"body":"clients a lot, my professional clients,"},{"startTime":755.8820000000001,"endTime":758.932,"body":"and I just feel like maybe we're"},{"startTime":755.8820000000001,"endTime":758.932,"body":"at, as we're approaching the summer"},{"startTime":758.932,"endTime":761.462,"body":"season, we're approaching a season"},{"startTime":758.932,"endTime":761.462,"body":"where there are a lot of deadlines,"},{"startTime":761.462,"endTime":764.552,"body":"like things wrapping up and before"},{"startTime":761.462,"endTime":764.552,"body":"like the lighter work season starts."},{"startTime":764.552,"endTime":765.202,"body":"I don't know what it is."},{"startTime":765.212,"endTime":765.892,"body":"Something in the air."},{"startTime":766.1120000000001,"endTime":769.782,"body":"But it's a great question, and it's"},{"startTime":766.1120000000001,"endTime":769.782,"body":"something that I personally face as well."},{"startTime":769.888,"endTime":774.038,"body":"I have a lot of things that I want to do,"},{"startTime":769.888,"endTime":774.038,"body":"goals I want to achieve, projects I want"},{"startTime":774.048,"endTime":778.7280000000001,"body":"to complete, but they sometimes just get"},{"startTime":774.048,"endTime":778.7280000000001,"body":"like shafted and moved down the to-do list"},{"startTime":778.7280000000001,"endTime":783.368,"body":"because other things with more obvious and"},{"startTime":778.7280000000001,"endTime":783.368,"body":"urgent deadlines often are getting thrust"},{"startTime":783.368,"endTime":784.8580000000001,"body":"on us in ways that are beyond our control."},{"startTime":784.8580000000001,"endTime":789.638,"body":"So like work projects, homework, people"},{"startTime":784.8580000000001,"endTime":789.638,"body":"need things, like family, stuff like that."},{"startTime":790.058,"endTime":792.628,"body":"But I think this is an important"},{"startTime":790.058,"endTime":792.628,"body":"question because it's often"},{"startTime":792.628,"endTime":796.3180000000001,"body":"these non-urgent projects that"},{"startTime":792.628,"endTime":796.3180000000001,"body":"are the most important to us."},{"startTime":796.868,"endTime":799.3180000000001,"body":"I'm not sure if you're familiar"},{"startTime":796.868,"endTime":799.3180000000001,"body":"with the Eisenhower Matrix."},{"startTime":799.3180000000001,"endTime":801.668,"body":"That is a framework for"},{"startTime":799.3180000000001,"endTime":801.668,"body":"prioritizing things."},{"startTime":801.668,"endTime":806.5980000000001,"body":"It's essentially a two-by-two grid, so"},{"startTime":801.668,"endTime":806.5980000000001,"body":"like four boxes, and it helps you figure"},{"startTime":806.5980000000001,"endTime":812.258,"body":"out what's urgent but not important,"},{"startTime":806.5980000000001,"endTime":812.258,"body":"what's important but not urgent,"},{"startTime":812.5980000000001,"endTime":816.398,"body":"what's urgent and important, that's"},{"startTime":812.5980000000001,"endTime":816.398,"body":"like the priority number one, and then"},{"startTime":816.398,"endTime":818.9680000000001,"body":"what's neither important or urgent."},{"startTime":819.5780000000001,"endTime":823.008,"body":"Oftentimes, home projects, personal"},{"startTime":819.5780000000001,"endTime":823.008,"body":"projects, and even the things you"},{"startTime":823.008,"endTime":826.2180000000001,"body":"mentioned, like some work things,"},{"startTime":823.008,"endTime":826.2180000000001,"body":"I think you said making like SOPs"},{"startTime":826.2280000000001,"endTime":829.2180000000001,"body":"or whatever for, you know, or,"},{"startTime":826.2280000000001,"endTime":829.2180000000001,"body":"or organizing, organizing things."},{"startTime":829.315,"endTime":832.945,"body":"or maybe even going through our"},{"startTime":829.315,"endTime":832.945,"body":"inbox, there's no deadline th- for"},{"startTime":832.945,"endTime":836.5550000000001,"body":"that, but they're important, but"},{"startTime":832.945,"endTime":836.5550000000001,"body":"we would consider them not urgent."},{"startTime":836.6550000000001,"endTime":839.9350000000001,"body":"Those are the kinds of projects"},{"startTime":836.6550000000001,"endTime":839.9350000000001,"body":"that would make our life easier, but"},{"startTime":840.015,"endTime":843.648,"body":"there's no obvious deadline attached,"},{"startTime":840.015,"endTime":843.648,"body":"so we tend to tell ourselves over and"},{"startTime":843.648,"endTime":844.938,"body":"over again, like, \"I'll do it later."},{"startTime":844.938,"endTime":845.5880000000001,"body":"I'll do it later."},{"startTime":845.5880000000001,"endTime":848.8480000000001,"body":"I'll after… I'll do it after I do all"},{"startTime":845.5880000000001,"endTime":848.8480000000001,"body":"of these other things,\" even if it's"},{"startTime":848.8480000000001,"endTime":850.638,"body":"something that we really want to do."},{"startTime":851.128,"endTime":851.9780000000001,"body":"It's not just you."},{"startTime":851.998,"endTime":856.048,"body":"I face that as well, and like I know how"},{"startTime":851.998,"endTime":856.048,"body":"to prioritize and I know how to execute."},{"startTime":856.678,"endTime":857.548,"body":"It's not just you."},{"startTime":857.998,"endTime":860.808,"body":"I have a podcast episode that"},{"startTime":857.998,"endTime":860.808,"body":"I recorded a while back called"},{"startTime":860.808,"endTime":863.4580000000001,"body":"My Three Bucket Productivity"},{"startTime":860.808,"endTime":863.4580000000001,"body":"System for Getting Things Done."},{"startTime":863.7280000000001,"endTime":865.638,"body":"That's episode 63."},{"startTime":865.9780000000001,"endTime":868.5680000000001,"body":"I'll leave that linked in the show"},{"startTime":865.9780000000001,"endTime":868.5680000000001,"body":"notes and in the description box."},{"startTime":868.878,"endTime":873.3580000000001,"body":"In that episode, I share my three bucket"},{"startTime":868.878,"endTime":873.3580000000001,"body":"productivity system that I personally"},{"startTime":873.3580000000001,"endTime":876.878,"body":"use for getting things done that not"},{"startTime":873.3580000000001,"endTime":876.878,"body":"only have deadlines, but that are"},{"startTime":876.878,"endTime":881.051,"body":"also important to me, and that don't"},{"startTime":876.878,"endTime":881.051,"body":"necessarily have the deadlines attached."},{"startTime":881.3810000000001,"endTime":886.491,"body":"The idea behind it is that on most"},{"startTime":881.3810000000001,"endTime":886.491,"body":"days, I try to do something that has"},{"startTime":886.491,"endTime":890.491,"body":"to get done, so that would be like a"},{"startTime":886.491,"endTime":890.491,"body":"deadline thing, something I want to get"},{"startTime":890.491,"endTime":894.591,"body":"done, which is usually something that's"},{"startTime":890.491,"endTime":894.591,"body":"connected to joy, and then there's the"},{"startTime":894.591,"endTime":898.191,"body":"one that's more aligned with what you're"},{"startTime":894.591,"endTime":898.191,"body":"talking about, is the should get done."},{"startTime":898.191,"endTime":900.231,"body":"And I know there's a lot of"},{"startTime":898.191,"endTime":900.231,"body":"shame around the word should."},{"startTime":900.561,"endTime":903.5310000000001,"body":"Okay, but I, I don't mean this in"},{"startTime":900.561,"endTime":903.5310000000001,"body":"a shameful way, so just roll with"},{"startTime":903.5310000000001,"endTime":905.611,"body":"like the lighter version of should."},{"startTime":905.701,"endTime":906.0010000000001,"body":"Okay?"},{"startTime":906.351,"endTime":910.2810000000001,"body":"The things that we should get done"},{"startTime":906.351,"endTime":910.2810000000001,"body":"or the things that we want to do,"},{"startTime":910.6510000000001,"endTime":915.091,"body":"whether they're w- work-related,"},{"startTime":910.6510000000001,"endTime":915.091,"body":"maybe home-related, personal-related."},{"startTime":915.091,"endTime":916.981,"body":"For whatever reason, we feel"},{"startTime":915.091,"endTime":916.981,"body":"like we should get them done,"},{"startTime":917.321,"endTime":918.601,"body":"and maybe you want to as well."},{"startTime":919.3710000000001,"endTime":923.226,"body":"Regardless, we don't make a priority"},{"startTime":919.3710000000001,"endTime":923.226,"body":"to put these things on the calendar,"},{"startTime":923.566,"endTime":924.316,"body":"they're not gonna get done."},{"startTime":924.326,"endTime":927.2860000000001,"body":"Like, that's the nature"},{"startTime":924.326,"endTime":927.2860000000001,"body":"of things and tasks."},{"startTime":927.296,"endTime":929.716,"body":"They don't get done unless we do them."},{"startTime":930.1560000000001,"endTime":933.236,"body":"And my three bucket productivity"},{"startTime":930.1560000000001,"endTime":933.236,"body":"system acknowledges that sometimes"},{"startTime":933.236,"endTime":937.106,"body":"there are things on our to-do list"},{"startTime":933.236,"endTime":937.106,"body":"that nobody's knocking on our door"},{"startTime":937.106,"endTime":940.5060000000001,"body":"for, but we just know in our heart of"},{"startTime":937.106,"endTime":940.5060000000001,"body":"hearts that we want to get them done."},{"startTime":940.936,"endTime":945.456,"body":"And I genuinely try to make an effort"},{"startTime":940.936,"endTime":945.456,"body":"to make progress on at least one of"},{"startTime":945.456,"endTime":949.806,"body":"those tasks, to fill one of my buckets"},{"startTime":945.456,"endTime":949.806,"body":"with the one of those tasks every day."},{"startTime":950.326,"endTime":952.176,"body":"Maybe for you, it might not be every day."},{"startTime":952.176,"endTime":955.046,"body":"It might be, okay, if it's"},{"startTime":952.176,"endTime":955.046,"body":"once a week you make progress"},{"startTime":955.046,"endTime":956.6360000000001,"body":"toward whatever goal you set."},{"startTime":956.696,"endTime":959.616,"body":"You have to figure out the sort"},{"startTime":956.696,"endTime":959.616,"body":"of like pacing and the frequency"},{"startTime":959.616,"endTime":960.676,"body":"and the timing for yourself."},{"startTime":961.166,"endTime":964.116,"body":"Let's work through an"},{"startTime":961.166,"endTime":964.116,"body":"example, though, of this."},{"startTime":964.116,"endTime":967.216,"body":"Let's do the example of like"},{"startTime":964.116,"endTime":967.216,"body":"creating the SOPs, 'cause I"},{"startTime":967.226,"endTime":967.976,"body":"think you said creating SOPs."},{"startTime":969.1560000000001,"endTime":971.176,"body":"I would start by treating this"},{"startTime":971.2370000000001,"endTime":972.157,"body":"Like it's a task."},{"startTime":972.447,"endTime":973.397,"body":"Give it a deadline."},{"startTime":973.407,"endTime":976.081,"body":"Y- you give it a deadline,"},{"startTime":973.407,"endTime":976.081,"body":"it has a deadline."},{"startTime":976.6310000000001,"endTime":979.611,"body":"In your question, you said that"},{"startTime":976.6310000000001,"endTime":979.611,"body":"you respond better to things with"},{"startTime":979.611,"endTime":982.941,"body":"deadlines, but do the deadlines"},{"startTime":979.611,"endTime":982.941,"body":"have to be assigned by other people?"},{"startTime":983.941,"endTime":985.2810000000001,"body":"We can… Like, I challenge that."},{"startTime":985.5210000000001,"endTime":988.221,"body":"We can give deadlines to ourselves,"},{"startTime":985.5210000000001,"endTime":988.221,"body":"and they matter just as much."},{"startTime":988.221,"endTime":991.341,"body":"In fact, oftentimes the deadlines"},{"startTime":988.221,"endTime":991.341,"body":"I create for myself for things that"},{"startTime":991.351,"endTime":995.812,"body":"I am doing have more urgency, and"},{"startTime":991.351,"endTime":995.812,"body":"I take them seri- more seriously"},{"startTime":995.812,"endTime":998.0020000000001,"body":"than, like, someone else's deadline"},{"startTime":998.096,"endTime":999.936,"body":"Sometimes that's the"},{"startTime":998.096,"endTime":999.936,"body":"shift we need to make."},{"startTime":999.946,"endTime":1002.666,"body":"That's the mindset shift"},{"startTime":999.946,"endTime":1002.666,"body":"that we're gonna need here."},{"startTime":1003.1360000000001,"endTime":1006.116,"body":"It takes practice to think this way,"},{"startTime":1003.1360000000001,"endTime":1006.116,"body":"but you can get there, and it makes"},{"startTime":1006.356,"endTime":1011.5160000000001,"body":"achieving these shoulds or these"},{"startTime":1006.356,"endTime":1011.5160000000001,"body":"wants a lot simpler, and often a"},{"startTime":1011.5160000000001,"endTime":1013.706,"body":"lot less dramatic and emotional too."},{"startTime":1014.366,"endTime":1015.706,"body":"Now back to your SOPs."},{"startTime":1015.716,"endTime":1018.966,"body":"Let's tell ourselves, \"Okay, once"},{"startTime":1015.716,"endTime":1018.966,"body":"a week you're gonna make one SOP.\""},{"startTime":1019.316,"endTime":1022.836,"body":"Now, in order to make that happen, you"},{"startTime":1019.316,"endTime":1022.836,"body":"have to look at your schedule, look at"},{"startTime":1022.836,"endTime":1027.566,"body":"your calendar and say, \"What day would"},{"startTime":1022.836,"endTime":1027.566,"body":"it make sense for me to work on my SOP"},{"startTime":1027.566,"endTime":1033.896,"body":"project this week?\" In episode 132,"},{"startTime":1027.566,"endTime":1033.896,"body":"which was right before this, I shared"},{"startTime":1033.906,"endTime":1041.256,"body":"a little micro strategy of creating do"},{"startTime":1033.906,"endTime":1041.256,"body":"dates, D-O, instead of due dates, D-U-E."},{"startTime":1041.376,"endTime":1043.306,"body":"I think that's kind of a cool"},{"startTime":1041.376,"endTime":1043.306,"body":"way to think about it in this"},{"startTime":1043.306,"endTime":1046.816,"body":"like little micro strategy that"},{"startTime":1043.306,"endTime":1046.816,"body":"might be helpful here for you."},{"startTime":1047.676,"endTime":1053.126,"body":"You'd say, \"Okay, at the end of the"},{"startTime":1047.676,"endTime":1053.126,"body":"week, my deadline, my do date, D-U-E, is"},{"startTime":1053.136,"endTime":1057.0459999999998,"body":"Friday for getting this one SOP done.\""},{"startTime":1053.136,"endTime":1057.0459999999998,"body":"But then you look at your calendar and"},{"startTime":1057.0459999999998,"endTime":1060.676,"body":"you say, \"But what is my do date, D-O?"},{"startTime":1060.836,"endTime":1062.716,"body":"When am I going to do this?"},{"startTime":1062.716,"endTime":1065.5059999999999,"body":"When am I gonna take action on this?\""},{"startTime":1062.716,"endTime":1065.5059999999999,"body":"And you might see that you have a"},{"startTime":1065.5059999999999,"endTime":1068.906,"body":"45-minute slot on Tuesday mornings"},{"startTime":1065.5059999999999,"endTime":1068.906,"body":"where you could work on this SOP."},{"startTime":1068.916,"endTime":1071.856,"body":"Sure, you might have a voice in the back"},{"startTime":1068.916,"endTime":1071.856,"body":"of your head that says, \"Oh, I should"},{"startTime":1071.866,"endTime":1075.7259999999999,"body":"be like working on something else."},{"startTime":1071.866,"endTime":1075.7259999999999,"body":"I could be plugging away on that TPS"},{"startTime":1075.936,"endTime":1080.316,"body":"report,\" or whatever other work-related"},{"startTime":1075.936,"endTime":1080.316,"body":"things that have deadlines that were"},{"startTime":1080.326,"endTime":1081.7259999999999,"body":"probably assigned by somebody else."},{"startTime":1081.906,"endTime":1086.4859999999999,"body":"And yeah, you could do that, but what"},{"startTime":1081.906,"endTime":1086.4859999999999,"body":"you're doing now is something different."},{"startTime":1087.056,"endTime":1089.9859999999999,"body":"It's my guess that you're accustomed"},{"startTime":1087.056,"endTime":1089.9859999999999,"body":"to filling all of your open blocks of"},{"startTime":1089.9859999999999,"endTime":1093.466,"body":"time during the week with work tasks,"},{"startTime":1089.9859999999999,"endTime":1093.466,"body":"but now you're stuck in a position of"},{"startTime":1093.466,"endTime":1097.846,"body":"saying, \"Well, I, I never get the other"},{"startTime":1093.466,"endTime":1097.846,"body":"stuff done.\" So the strategy has to"},{"startTime":1097.846,"endTime":1099.686,"body":"change if we want a different result."},{"startTime":1100.346,"endTime":1103.674,"body":"If we want a different result, we need"},{"startTime":1100.346,"endTime":1103.674,"body":"a different strategy The new strategy"},{"startTime":1103.674,"endTime":1108.024,"body":"is not to immediately fill every"},{"startTime":1103.674,"endTime":1108.024,"body":"chunk of time with a work task, 'cause"},{"startTime":1108.024,"endTime":1109.0739999999998,"body":"that's what you were already doing."},{"startTime":1109.474,"endTime":1113.7839999999999,"body":"So we be intentional about choosing one"},{"startTime":1109.474,"endTime":1113.7839999999999,"body":"project you wanna make progress on, find"},{"startTime":1113.7939999999999,"endTime":1118.394,"body":"one day of the week, one chunk of time"},{"startTime":1113.7939999999999,"endTime":1118.394,"body":"during the week that you can do that."},{"startTime":1118.394,"endTime":1120.8339999999998,"body":"And that can actually"},{"startTime":1118.394,"endTime":1120.8339999999998,"body":"kinda be sort of fun."},{"startTime":1121.254,"endTime":1125.214,"body":"You give yourself your own"},{"startTime":1121.254,"endTime":1125.214,"body":"due date, an D-U-E, and your"},{"startTime":1125.3239999999998,"endTime":1127.3339999999998,"body":"do date, D-O, for each week."},{"startTime":1127.8439999999998,"endTime":1128.1039999999998,"body":"Okay?"},{"startTime":1128.3039999999999,"endTime":1131.234,"body":"But also, you're giving yourself"},{"startTime":1128.3039999999999,"endTime":1131.234,"body":"a due date for the larger project."},{"startTime":1131.234,"endTime":1133.204,"body":"I probably should've started"},{"startTime":1131.234,"endTime":1133.204,"body":"with that approach too."},{"startTime":1133.384,"endTime":1137.5639999999999,"body":"Like, you need a… If these are sort"},{"startTime":1133.384,"endTime":1137.5639999999999,"body":"of like amorphous projects that you have"},{"startTime":1137.5639999999999,"endTime":1142.3239999999998,"body":"that have no due date at all, D-U-E,"},{"startTime":1137.5639999999999,"endTime":1142.3239999999998,"body":"then let's start by giving yourself,"},{"startTime":1142.3239999999998,"endTime":1145.664,"body":"like, a D-U-E deadline due date."},{"startTime":1145.904,"endTime":1149.184,"body":"Maybe you have one that's, like, way"},{"startTime":1145.904,"endTime":1149.184,"body":"off in the future, but again, that's so"},{"startTime":1149.194,"endTime":1151.014,"body":"vague that that doesn't mean anything."},{"startTime":1151.014,"endTime":1156.2939999999999,"body":"Like, later, future, down the road, that's"},{"startTime":1151.014,"endTime":1156.2939999999999,"body":"not a specific time, and our brain doesn't"},{"startTime":1156.3439999999998,"endTime":1158.8139999999999,"body":"respond to that with any sense of urgency."},{"startTime":1159.254,"endTime":1162.3139999999999,"body":"So it could actually be motivating"},{"startTime":1159.254,"endTime":1162.3139999999999,"body":"to give yourself a due date, not in a"},{"startTime":1162.494,"endTime":1167.114,"body":"stressful way, but to give yourself a"},{"startTime":1162.494,"endTime":1167.114,"body":"due date, a deadline for this project."},{"startTime":1167.114,"endTime":1170.644,"body":"And every day or every week"},{"startTime":1167.114,"endTime":1170.644,"body":"that you work on this project"},{"startTime":1170.654,"endTime":1172.874,"body":"of yours, you see the progress."},{"startTime":1173.134,"endTime":1176.174,"body":"You build your stack of"},{"startTime":1173.134,"endTime":1176.174,"body":"SOPs, and it feels good."},{"startTime":1176.664,"endTime":1177.654,"body":"That's the strategy."},{"startTime":1178.3239999999998,"endTime":1183.3039999999999,"body":"And you could apply the same strategy"},{"startTime":1178.3239999999998,"endTime":1183.3039999999999,"body":"to house projects, to personal projects."},{"startTime":1183.704,"endTime":1186.694,"body":"Uh, it's all the same, anything"},{"startTime":1183.704,"endTime":1186.694,"body":"that doesn't have a deadline"},{"startTime":1186.8139999999999,"endTime":1188.5439999999999,"body":"that's assigned by somebody else."},{"startTime":1189.214,"endTime":1191.504,"body":"You choose one of the things"},{"startTime":1189.214,"endTime":1191.504,"body":"that you wanna complete."},{"startTime":1191.5339999999999,"endTime":1196.8439999999998,"body":"I don't know, painting your garage,"},{"startTime":1191.5339999999999,"endTime":1196.8439999999998,"body":"cleaning out the attic, building your"},{"startTime":1196.8539999999998,"endTime":1201.924,"body":"SOPs, you know, planning a 50th party for"},{"startTime":1196.8539999999998,"endTime":1201.924,"body":"somebody, whatever it is, you choose one."},{"startTime":1202.474,"endTime":1203.694,"body":"And you look at the calendar."},{"startTime":1204.224,"endTime":1208.2839999999999,"body":"You pick a date that you wanna aim"},{"startTime":1204.224,"endTime":1208.2839999999999,"body":"for to have the whole thing complete"},{"startTime":1208.2839999999999,"endTime":1209.644,"body":"by, put that on the calendar."},{"startTime":1210.0839999999998,"endTime":1212.974,"body":"And then you reverse engineer"},{"startTime":1210.0839999999998,"endTime":1212.974,"body":"from that date to today's date,"},{"startTime":1213.274,"endTime":1215.014,"body":"and just maybe a week at a time."},{"startTime":1215.014,"endTime":1217.0939999999998,"body":"If you're like, \"I can't do it,"},{"startTime":1215.014,"endTime":1217.0939999999998,"body":"work on it every week,\" fine."},{"startTime":1217.734,"endTime":1220.684,"body":"You know, maybe every other"},{"startTime":1217.734,"endTime":1220.684,"body":"week, or maybe it's every day."},{"startTime":1220.954,"endTime":1221.454,"body":"I don't know."},{"startTime":1221.454,"endTime":1224.8339999999998,"body":"Again, that frequency and pacing you're"},{"startTime":1221.454,"endTime":1224.8339999999998,"body":"gonna have to figure out for yourself,"},{"startTime":1224.8439999999998,"endTime":1231.0639999999999,"body":"but you start putting due dates, D-O,"},{"startTime":1224.8439999999998,"endTime":1231.0639999999999,"body":"action dates on your calendar each"},{"startTime":1231.1039999999998,"endTime":1234.724,"body":"week, or like I said, every other"},{"startTime":1231.1039999999998,"endTime":1234.724,"body":"week, whatever you end up choosing."},{"startTime":1235.154,"endTime":1236.524,"body":"You schedule these like meetings."},{"startTime":1236.744,"endTime":1238.754,"body":"You respect them like meetings."},{"startTime":1238.764,"endTime":1240.174,"body":"You show up to them like meetings."},{"startTime":1240.174,"endTime":1242.0739999999998,"body":"You protect them like meetings."},{"startTime":1242.0739999999998,"endTime":1243.2939999999999,"body":"And you make 'em fun."},{"startTime":1243.634,"endTime":1244.744,"body":"You can add music."},{"startTime":1245.134,"endTime":1246.194,"body":"You can add a friend."},{"startTime":1246.8439999999998,"endTime":1249.654,"body":"You can add a cup of"},{"startTime":1246.8439999999998,"endTime":1249.654,"body":"coffee, tea, hot cocoa."},{"startTime":1249.654,"endTime":1251.204,"body":"You can make it a ritual."},{"startTime":1251.734,"endTime":1254.524,"body":"You don't want these"},{"startTime":1251.734,"endTime":1254.524,"body":"things to feel more like…"},{"startTime":1254.5739999999998,"endTime":1257.1119999999999,"body":"or like more work, or you're"},{"startTime":1254.5739999999998,"endTime":1257.1119999999999,"body":"gonna give up on them."},{"startTime":1257.442,"endTime":1261.712,"body":"So think of ways that you can"},{"startTime":1257.442,"endTime":1261.712,"body":"infuse joy, maybe a little"},{"startTime":1261.732,"endTime":1263.9019999999998,"body":"social connection as you do them."},{"startTime":1264.312,"endTime":1267.762,"body":"And then before you know it, you've"},{"startTime":1264.312,"endTime":1267.762,"body":"completed one of these projects that has"},{"startTime":1267.762,"endTime":1271.3619999999999,"body":"been on your someday to-do list forever."},{"startTime":1271.417,"endTime":1273.627,"body":"And that feels really, really good."},{"startTime":1274.357,"endTime":1276.837,"body":"All right, my friends, that's"},{"startTime":1274.357,"endTime":1276.837,"body":"what I've got for you today."},{"startTime":1277.157,"endTime":1281.4669999999999,"body":"Remember, if you have a question that you"},{"startTime":1277.157,"endTime":1281.4669999999999,"body":"want me to answer in a future Q\u0026A episode,"},{"startTime":1281.687,"endTime":1285.377,"body":"you can head to learnandworksmarter.com"},{"startTime":1281.687,"endTime":1285.377,"body":"and submit it there."},{"startTime":1285.667,"endTime":1289.7659999999998,"body":"If you want unlimited access to me to"},{"startTime":1285.667,"endTime":1289.7659999999998,"body":"ask all of your questions anytime they"},{"startTime":1289.7659999999998,"endTime":1294.114,"body":"strike, join me inside SchoolHabits"},{"startTime":1289.7659999999998,"endTime":1294.114,"body":"University where we do live Q\u0026As every"},{"startTime":1294.114,"endTime":1296.934,"body":"month to help you unlock all your"},{"startTime":1294.114,"endTime":1296.934,"body":"stuck points so that you can reach"},{"startTime":1297.3139999999999,"endTime":1300.0939999999998,"body":"every dang goal you set for yourself."},{"startTime":1300.646,"endTime":1301.356,"body":"Keep showing up."},{"startTime":1301.7559999999999,"endTime":1302.836,"body":"Keep doing the hard work."},{"startTime":1303.306,"endTime":1306.7859999999998,"body":"Keep asking the hard questions,"},{"startTime":1303.306,"endTime":1306.7859999999998,"body":"and never stop learning"}]}