{"version":"1.0.0","segments":[{"startTime":0.171,"endTime":2.552,"body":"Every woman I know is convinced of the"},{"startTime":2.612,"endTime":6.234,"body":"same lie. You think time is the reason"},{"startTime":6.254,"endTime":8.815,"body":"you're not productive. If you just had"},{"startTime":8.915,"endTime":11.396,"body":"more time, then you'd get it all done."},{"startTime":11.596,"endTime":14.237,"body":"You'd feel like a success. You'd be happy."},{"startTime":14.417,"endTime":16.958,"body":"You'd have the perfect life. Don't kill"},{"startTime":16.978,"endTime":20.7,"body":"the messenger. But time actually isn't the"},{"startTime":20.74,"endTime":23.782,"body":"problem. It can be a contributing factor,"},{"startTime":23.822,"endTime":26.844,"body":"yes, especially if you are in a season of"},{"startTime":26.944,"endTime":29.847,"body":"life with young kids where sleep is"},{"startTime":29.927,"endTime":32.409,"body":"completely insufficient and unpredictable"},{"startTime":32.829,"endTime":34.911,"body":"and you're constantly interrupted by"},{"startTime":35.011,"endTime":37.953,"body":"little loved ones needing you. But even"},{"startTime":38.154,"endTime":40.315,"body":"then, the three things we are going to"},{"startTime":40.375,"endTime":43.898,"body":"review today really will open your eyes to"},{"startTime":43.978,"endTime":47.061,"body":"what is actually holding you back from"},{"startTime":47.101,"endTime":49.863,"body":"being productive. Welcome to More Time for"},{"startTime":49.903,"endTime":51.944,"body":"Mom, where overwhelmed moms get"},{"startTime":52.024,"endTime":54.346,"body":"science-backed strategies to overcome the"},{"startTime":54.426,"endTime":56.387,"body":"hidden sources of stress stealing your"},{"startTime":56.447,"endTime":59.249,"body":"time and joy. I'm your host, Dr. Amber"},{"startTime":59.289,"endTime":61.491,"body":"Curtis. Ready to make more time for you?"},{"startTime":62.091,"endTime":65.923,"body":"Let's dive in. If you are listening to"},{"startTime":65.963,"endTime":68.805,"body":"this episode in real time, it is mid-May,"},{"startTime":69.065,"endTime":72.247,"body":"otherwise known as May-cember, where moms"},{"startTime":72.347,"endTime":75.128,"body":"are usually going crazy with a million"},{"startTime":75.168,"endTime":77.289,"body":"kids' activities, an end of the school"},{"startTime":77.309,"endTime":80.711,"body":"year, tests, and festivities. I know I'm"},{"startTime":80.771,"endTime":82.972,"body":"just trying to keep everything straight in"},{"startTime":83.032,"endTime":86.354,"body":"my brain, and so I absolutely would not"},{"startTime":86.734,"endTime":89.595,"body":"expect you to have much time to get things"},{"startTime":89.635,"endTime":92.417,"body":"done right now. I know that it is a super"},{"startTime":92.597,"endTime":96.208,"body":"busy, crazy time of year. And yet, this"},{"startTime":96.388,"endTime":99.452,"body":"episode is going to be crucial for helping"},{"startTime":99.532,"endTime":102.315,"body":"you increase your productivity long term."},{"startTime":102.955,"endTime":105.258,"body":"Now, in retrospect, I should have made"},{"startTime":105.498,"endTime":108.401,"body":"three separate episodes, one on each of"},{"startTime":108.481,"endTime":110.683,"body":"the three things that you need more than"},{"startTime":110.744,"endTime":113.985,"body":"time to be productive. So bear with me. We"},{"startTime":114.025,"endTime":115.686,"body":"are going to go through them all three"},{"startTime":115.766,"endTime":118.406,"body":"together in this one episode, and I'm"},{"startTime":118.446,"endTime":120.207,"body":"going to go through them in order of"},{"startTime":120.507,"endTime":123.367,"body":"increasing importance, from least to most"},{"startTime":123.447,"endTime":126.048,"body":"important. They are all important, but you"},{"startTime":126.088,"endTime":129.429,"body":"will especially see how numbers two and"},{"startTime":129.609,"endTime":132.969,"body":"three matter so much by the time we are"},{"startTime":132.989,"endTime":136.651,"body":"done. Drum roll, please. Okay, the first"},{"startTime":136.711,"endTime":139.053,"body":"thing you need more than time to be"},{"startTime":139.113,"endTime":142.416,"body":"productive is a prioritization method."},{"startTime":143.056,"endTime":144.978,"body":"When you don't know your priorities and"},{"startTime":145.058,"endTime":147.901,"body":"have a reliable system for organizing your"},{"startTime":147.941,"endTime":151.043,"body":"tasks, you'll end up using 10 minutes of"},{"startTime":151.083,"endTime":154.066,"body":"available time scrolling instead of"},{"startTime":154.286,"endTime":156.628,"body":"starting to look up a new pediatrician."},{"startTime":157.109,"endTime":159.651,"body":"You'll sit down to work and start by"},{"startTime":159.711,"endTime":163.173,"body":"checking email instead of an hour of"},{"startTime":163.253,"endTime":166.554,"body":"dedicated writing time. These are just two"},{"startTime":166.674,"endTime":170.195,"body":"small examples of why prioritization is a"},{"startTime":170.375,"endTime":172.916,"body":"prerequisite for productivity, no matter"},{"startTime":172.996,"endTime":176.497,"body":"how much time you do or don't have. As"},{"startTime":176.597,"endTime":179.438,"body":"mentioned in episode 1, the problem with"},{"startTime":179.478,"endTime":183.639,"body":"to-do lists, not all tasks are equal. Your"},{"startTime":183.739,"endTime":187.741,"body":"brain will always lie to you and make you"},{"startTime":187.821,"endTime":190.184,"body":"think that you should focus your precious"},{"startTime":190.224,"endTime":193.528,"body":"time and energy on the things that are do"},{"startTime":193.588,"endTime":196.911,"body":"the soonest or are simplest and most fun"},{"startTime":196.931,"endTime":200.536,"body":"to complete when real productivity is"},{"startTime":200.636,"endTime":204.06,"body":"about using your gifts of time and talent"},{"startTime":204.58,"endTime":207.463,"body":"in accordance with your unique calling and"},{"startTime":207.503,"endTime":210.445,"body":"purpose. So I really want to just pause"},{"startTime":210.505,"endTime":212.968,"body":"for a minute and underscore that you"},{"startTime":213.088,"endTime":216.01,"body":"cannot be productive unless you are"},{"startTime":216.151,"endTime":220.034,"body":"aligning your efforts with your larger"},{"startTime":220.094,"endTime":224.217,"body":"purpose. Productivity isn't just about the"},{"startTime":224.437,"endTime":227.34,"body":"output you can produce for the amount of"},{"startTime":227.56,"endTime":230.062,"body":"input in terms of time and energy you put"},{"startTime":230.222,"endTime":233.144,"body":"in. It really doesn't matter what output"},{"startTime":233.164,"endTime":236.627,"body":"you produce if that output is not in"},{"startTime":236.747,"endTime":240.129,"body":"alignment with your true priorities. The"},{"startTime":240.209,"endTime":243.553,"body":"great news is that only you get to discern"},{"startTime":243.734,"endTime":247.358,"body":"what that is. As a little tangent, many of"},{"startTime":247.498,"endTime":250.962,"body":"us get to midlife and realize that we"},{"startTime":251.022,"endTime":254.547,"body":"don't really know what our true calling or"},{"startTime":254.587,"endTime":257.589,"body":"purpose is. Maybe you've been such a"},{"startTime":257.669,"endTime":259.889,"body":"responsible, high-achieving,"},{"startTime":260.269,"endTime":262.61,"body":"perfectionist, people-pleaser all your"},{"startTime":262.65,"endTime":264.711,"body":"life, and you've always said yes to"},{"startTime":264.811,"endTime":267.371,"body":"everything because it's what you thought"},{"startTime":267.411,"endTime":271.053,"body":"you should do. And then especially if you"},{"startTime":271.093,"endTime":273.793,"body":"are a busy mom, it's, of course, easy to"},{"startTime":273.873,"endTime":277.034,"body":"lose sight of what you enjoy and who you"},{"startTime":277.314,"endTime":280.295,"body":"are apart from all the things you do for"},{"startTime":280.335,"endTime":283.518,"body":"your family on a regular basis. Knowing"},{"startTime":283.558,"endTime":285.52,"body":"your priorities means you have some"},{"startTime":285.9,"endTime":288.763,"body":"overarching, guiding vision for your life."},{"startTime":289.243,"endTime":291.685,"body":"And it's totally okay and normal if that"},{"startTime":291.785,"endTime":294.647,"body":"changes, especially, again, as your"},{"startTime":294.747,"endTime":297.209,"body":"capacity fluctuates in different seasons"},{"startTime":297.269,"endTime":300.152,"body":"of life, depending on how old your kids"},{"startTime":300.332,"endTime":303.034,"body":"are and so forth. But you want to have"},{"startTime":303.134,"endTime":306.577,"body":"both a short and a long-term sense of what"},{"startTime":306.857,"endTime":309.699,"body":"matters most. And then refer back to"},{"startTime":309.759,"endTime":313.101,"body":"episode one to steal my signature 5Ds"},{"startTime":313.161,"endTime":316.724,"body":"formula for prioritizing your tasks. This"},{"startTime":316.804,"endTime":318.745,"body":"is what's really going to help you make"},{"startTime":318.825,"endTime":321.988,"body":"sure that when you get time to work, you"},{"startTime":322.048,"endTime":325.13,"body":"are actually maximizing that time for the"},{"startTime":325.17,"endTime":328.112,"body":"things that are most high priority. You"},{"startTime":328.132,"endTime":330.493,"body":"can find the link to my free Pinpoint Your"},{"startTime":330.533,"endTime":332.695,"body":"Priorities playbook in the show notes in"},{"startTime":332.735,"endTime":334.656,"body":"case you didn't already grab a copy, but"},{"startTime":334.736,"endTime":337.658,"body":"that will really get you started. And then"},{"startTime":337.698,"endTime":339.94,"body":"we'll keep talking about priorities and"},{"startTime":340.3,"endTime":342.401,"body":"crafting your life vision in future"},{"startTime":342.481,"endTime":345.724,"body":"episodes. The second thing you need more"},{"startTime":345.784,"endTime":350.146,"body":"than time to be productive is energy. The"},{"startTime":350.307,"endTime":354.649,"body":"real hard truth is that more time does no"},{"startTime":354.729,"endTime":358.432,"body":"good if you don't have the energy to do"},{"startTime":358.572,"endTime":361.535,"body":"what needs doing. Now, I simply define"},{"startTime":361.655,"endTime":364.459,"body":"energy as the physical and emotional"},{"startTime":364.759,"endTime":367.583,"body":"capacity to do the task in front of you."},{"startTime":368.084,"endTime":372.41,"body":"And this varies so much. Most women have"},{"startTime":372.59,"endTime":376.696,"body":"no clue how amazing your body was designed"},{"startTime":377.096,"endTime":380.358,"body":"to give you specific types of energy at"},{"startTime":380.478,"endTime":383.239,"body":"certain moments of the day, week, month,"},{"startTime":383.399,"endTime":386.541,"body":"and year. Maybe you were never taught"},{"startTime":386.721,"endTime":389.903,"body":"about these kinds of things. Maybe talking"},{"startTime":389.943,"endTime":392.804,"body":"about your body was taboo or gross in your"},{"startTime":392.824,"endTime":395.566,"body":"family growing up. But the reality is that"},{"startTime":395.906,"endTime":399.708,"body":"every woman has four natural energy cycles"},{"startTime":399.788,"endTime":401.829,"body":"that are automatically occurring within"},{"startTime":401.889,"endTime":405.63,"body":"you at all times. Let me say that again to"},{"startTime":406.131,"endTime":408.571,"body":"underscore how important it is. The"},{"startTime":408.631,"endTime":412.752,"body":"reality is that you have four natural"},{"startTime":412.952,"endTime":415.573,"body":"energy cycles that are automatically"},{"startTime":415.673,"endTime":419.314,"body":"occurring within you at all times. When"},{"startTime":419.374,"endTime":422.235,"body":"you don't know your energy rhythms, You'll"},{"startTime":422.475,"endTime":424.896,"body":"try to start a vigorous new exercise"},{"startTime":424.936,"endTime":428.277,"body":"program at a time when you have super low"},{"startTime":428.377,"endTime":431.158,"body":"energy. You'll feel horrible during and"},{"startTime":431.358,"endTime":433.398,"body":"after the workout. You'll never want to"},{"startTime":433.498,"endTime":436.319,"body":"exercise again. And then you'll wonder why"},{"startTime":436.379,"endTime":439.16,"body":"you can't ever seem to be consistent with"},{"startTime":439.22,"endTime":442.203,"body":"your health. You'll push through to give a"},{"startTime":442.283,"endTime":445.067,"body":"big work presentation, even though you"},{"startTime":445.167,"endTime":447.571,"body":"feel really fatigued. Then you'll spend"},{"startTime":447.751,"endTime":450.696,"body":"the next week cringing at how embarrassing"},{"startTime":450.756,"endTime":454.081,"body":"it was and berate yourself for not doing a"},{"startTime":454.101,"endTime":456.904,"body":"better job. These are just two small"},{"startTime":456.984,"endTime":460.085,"body":"examples of how not knowing your unique"},{"startTime":460.165,"endTime":463.286,"body":"energy rhythms will always sabotage your"},{"startTime":463.326,"endTime":466.447,"body":"productivity, even when you do have lots"},{"startTime":466.507,"endTime":469.568,"body":"of time. I gave a brief overview of what"},{"startTime":469.648,"endTime":471.909,"body":"these four rhythms are in the last"},{"startTime":471.989,"endTime":474.89,"body":"episode, episode 10, entitled Why"},{"startTime":475.11,"endTime":478.291,"body":"Everything Always Feels So Hard, and I"},{"startTime":478.491,"endTime":481.553,"body":"also have a free guide called Empowered,"},{"startTime":481.733,"endTime":483.755,"body":"the hidden secret to getting more done"},{"startTime":483.915,"endTime":486.617,"body":"easier than ever that summarizes them so"},{"startTime":486.657,"endTime":488.718,"body":"you can just grab that from the link in"},{"startTime":488.758,"endTime":491.8,"body":"the show notes. But for a quick recap, the"},{"startTime":491.9,"endTime":495.223,"body":"four cycles are your circadian rhythm,"},{"startTime":495.523,"endTime":498.645,"body":"which is the 24-hour internal body clock,"},{"startTime":498.845,"endTime":501.107,"body":"sometimes known as your sleep-wake cycle,"},{"startTime":501.527,"endTime":503.909,"body":"that governs how alert you feel at"},{"startTime":503.949,"endTime":506.17,"body":"different times of the day, when you get"},{"startTime":506.25,"endTime":508.792,"body":"hungry and kind of like all of your"},{"startTime":508.892,"endTime":511.433,"body":"natural biological processes that are"},{"startTime":511.493,"endTime":514.635,"body":"occurring. Secondly, you have an ultradian"},{"startTime":514.675,"endTime":517.877,"body":"rhythm, which refers to recurring periods"},{"startTime":518.137,"endTime":521.219,"body":"of expenditure and recovery every single"},{"startTime":521.299,"endTime":523.9,"body":"day. So this is something that repeats"},{"startTime":524.2,"endTime":527.922,"body":"multiple times in that 24-hour period. The"},{"startTime":528.002,"endTime":530.323,"body":"two most common examples are your sleep"},{"startTime":530.403,"endTime":533.505,"body":"cycles at night, along with your moments"},{"startTime":533.745,"endTime":537.126,"body":"of focus and your ability to get into flow"},{"startTime":537.206,"endTime":540.428,"body":"state during the day. The third rhythm is"},{"startTime":540.468,"endTime":542.869,"body":"your infradian rhythm, which refers to"},{"startTime":543.009,"endTime":545.77,"body":"monthly hormone fluctuations, very"},{"startTime":545.87,"endTime":548.051,"body":"affectionately known as your menstrual"},{"startTime":548.111,"endTime":551.492,"body":"cycle, which itself is composed of four"},{"startTime":551.792,"endTime":554.654,"body":"different phases, And as I cover"},{"startTime":554.754,"endTime":558.496,"body":"elsewhere, each one of these phases equips"},{"startTime":558.536,"endTime":561.638,"body":"you with a different type of energy and"},{"startTime":561.778,"endTime":565.241,"body":"different superpowers that you can harness"},{"startTime":565.661,"endTime":568.443,"body":"to get incredible things done. But"},{"startTime":568.603,"endTime":570.624,"body":"conversely, the whole overarching point"},{"startTime":570.704,"endTime":573.966,"body":"from all four of these rhythms is that if"},{"startTime":574.026,"endTime":577.168,"body":"you are trying to do tasks that are out of"},{"startTime":577.268,"endTime":579.35,"body":"alignment with your natural energy"},{"startTime":579.39,"endTime":582.332,"body":"fluctuations, you are not going to be"},{"startTime":582.392,"endTime":584.992,"body":"productive. Everything is going to feel so"},{"startTime":585.092,"endTime":587.453,"body":"much harder. And because of that"},{"startTime":587.513,"endTime":590.213,"body":"difficulty, your brain is going to"},{"startTime":590.273,"endTime":593.494,"body":"associate that task with problems, right?"},{"startTime":594.014,"endTime":597.474,"body":"With difficulty and with bad feelings that"},{"startTime":597.534,"endTime":600.155,"body":"will make it not want to do that thing"},{"startTime":600.335,"endTime":602.955,"body":"again. The fourth rhythm you have to know"},{"startTime":603.095,"endTime":605.696,"body":"is your circusseptin cycle, which is just"},{"startTime":605.756,"endTime":608.196,"body":"a fancy way of saying your weekly"},{"startTime":608.276,"endTime":611.557,"body":"fluctuations in your ability to focus and"},{"startTime":611.617,"endTime":614.059,"body":"produce. otherwise referring to how your"},{"startTime":614.099,"endTime":616.963,"body":"capacity shifts across the seven days of"},{"startTime":617.023,"endTime":619.906,"body":"the week. Now, we could also delve into"},{"startTime":620.006,"endTime":623.13,"body":"how seasonal changes moderate all of"},{"startTime":623.21,"endTime":626.074,"body":"these, but the bottom line is that these"},{"startTime":626.154,"endTime":628.437,"body":"four natural energy rhythms affect"},{"startTime":628.878,"endTime":631.501,"body":"everything about you. They affect your"},{"startTime":631.601,"endTime":634.784,"body":"physical well-being, like how awake or"},{"startTime":634.884,"endTime":637.126,"body":"sluggish you feel. They affect your"},{"startTime":637.267,"endTime":640.49,"body":"physical health and susceptibility to"},{"startTime":640.73,"endTime":644.074,"body":"illness, chronic disease, or even serious"},{"startTime":644.194,"endTime":647.557,"body":"afflictions like cancer. Violating them is"},{"startTime":647.657,"endTime":651.36,"body":"linked to so many poor and problematic"},{"startTime":651.441,"endTime":654.463,"body":"health outcomes, along with early death."},{"startTime":654.964,"endTime":657.526,"body":"These rhythms affect your emotional state,"},{"startTime":658.026,"endTime":661.069,"body":"meaning your ability to tolerate stress."},{"startTime":661.569,"endTime":664.132,"body":"And life is inherently stressful, right?"},{"startTime":664.432,"endTime":666.794,"body":"Everything could be perceived as a threat."},{"startTime":667.375,"endTime":671.239,"body":"So, you need to know how your pre-existing"},{"startTime":671.46,"endTime":675.224,"body":"energy situation is contributing to or"},{"startTime":675.385,"endTime":678.729,"body":"exacerbating the threat and the stress you"},{"startTime":678.789,"endTime":681.572,"body":"are perceiving. They affect your mood and"},{"startTime":681.652,"endTime":684.276,"body":"anxiety level, how you interact and"},{"startTime":684.336,"endTime":686.939,"body":"connect with others. And then, of course,"},{"startTime":686.999,"endTime":689.82,"body":"they affect your mental clarity, which"},{"startTime":689.961,"endTime":692.903,"body":"determines how well you can focus and get"},{"startTime":692.963,"endTime":694.984,"body":"things done. So if you were to think of"},{"startTime":695.044,"endTime":697.285,"body":"this as a flow chart, I want you to first"},{"startTime":697.366,"endTime":700.087,"body":"think of your four natural energy rhythms"},{"startTime":700.668,"endTime":704.05,"body":"as the start of it all. And those rhythms"},{"startTime":704.37,"endTime":706.832,"body":"determine your physical well-being, your"},{"startTime":706.872,"endTime":709.093,"body":"emotional state, and your mental clarity,"},{"startTime":709.634,"endTime":712.896,"body":"which then determines your ultimate level"},{"startTime":712.956,"endTime":715.977,"body":"of productivity. So again, that means that"},{"startTime":716.137,"endTime":718.298,"body":"whatever time you have to get things done,"},{"startTime":718.658,"endTime":721.158,"body":"whether it's a lot of time or a little"},{"startTime":721.238,"endTime":724.899,"body":"time, your productivity is going to be a"},{"startTime":725.059,"endTime":728.04,"body":"function of the energy you bring to the"},{"startTime":728.1,"endTime":731.56,"body":"table in those moments. It is absolutely"},{"startTime":731.7,"endTime":734.941,"body":"essential to know and be able to identify"},{"startTime":735.141,"endTime":739.042,"body":"ahead of time when you will versus won't"},{"startTime":739.362,"endTime":742.544,"body":"have much energy. I break these down into"},{"startTime":742.764,"endTime":745.108,"body":"what I call your peak performance windows,"},{"startTime":745.548,"endTime":748.192,"body":"which are those optimal chunks of time"},{"startTime":748.632,"endTime":751.456,"body":"when all four of your energy rhythms are"},{"startTime":751.536,"endTime":754.1,"body":"at their highest and everything just"},{"startTime":754.22,"endTime":756.403,"body":"aligns, the stars align, and you are your"},{"startTime":756.923,"endTime":760.046,"body":"most super productive self versus, at the"},{"startTime":760.106,"endTime":762.628,"body":"other extreme, what I call your good luck"},{"startTime":762.808,"endTime":765.911,"body":"getting anything done windows. They are"},{"startTime":765.931,"endTime":768.874,"body":"the valleys, the lowest of the lows, where"},{"startTime":768.894,"endTime":771.056,"body":"the four rhythms are each at their lowest"},{"startTime":771.196,"endTime":774.198,"body":"and combine to make it nearly impossible"},{"startTime":774.539,"endTime":777.56,"body":"for you to be productive. The key thing to"},{"startTime":777.6,"endTime":780.901,"body":"take away here is that nothing is wrong"},{"startTime":780.961,"endTime":783.682,"body":"with you if you are struggling to be"},{"startTime":783.762,"endTime":787.563,"body":"productive in a low energy moment. It's"},{"startTime":787.843,"endTime":791.584,"body":"not your fault. It is simply just part of"},{"startTime":791.624,"endTime":795.006,"body":"your body's natural process. And the huge"},{"startTime":795.126,"endTime":798.61,"body":"skill you can work on here is knowing how"},{"startTime":798.67,"endTime":800.693,"body":"these rhythms work for you because,"},{"startTime":800.953,"endTime":803.736,"body":"spoiler alert, how they operate in"},{"startTime":803.796,"endTime":806.419,"body":"conjunction with one another is completely"},{"startTime":806.6,"endTime":810.244,"body":"unique to every person. Then the goal is"},{"startTime":810.324,"endTime":813.607,"body":"to be able to purposely plan in which"},{"startTime":813.707,"endTime":817.968,"body":"kinds of tasks to tackle or avoid in each"},{"startTime":818.148,"endTime":820.589,"body":"of those different windows. This is what I"},{"startTime":820.889,"endTime":823.73,"body":"absolutely love helping clients do and it"},{"startTime":823.85,"endTime":827.051,"body":"just changes everything when you learn to"},{"startTime":827.131,"endTime":830.332,"body":"work with instead of against your body."},{"startTime":830.712,"endTime":833.212,"body":"You will be more productive than you ever"},{"startTime":833.372,"endTime":837.153,"body":"imagined while also honoring your body's"},{"startTime":837.273,"endTime":840.514,"body":"natural needs and limitations. So energy"},{"startTime":894.604,"endTime":898.045,"body":"is so key and matters way more than time."},{"startTime":898.465,"endTime":900.466,"body":"Again, no matter how little time you have,"},{"startTime":900.826,"endTime":903.346,"body":"if you've got peak energy, you will be"},{"startTime":903.566,"endTime":906.647,"body":"amazed at how much you get done. The third"},{"startTime":906.847,"endTime":909.348,"body":"and most important thing you need more"},{"startTime":909.408,"endTime":912.308,"body":"than time in order to be productive is"},{"startTime":912.488,"endTime":917.049,"body":"belief in your own self-worth and complete"},{"startTime":917.109,"endTime":919.9300000000001,"body":"separation of your self-concept from"},{"startTime":920.11,"endTime":924.612,"body":"whatever you do or don't do. You've got to"},{"startTime":924.652,"endTime":927.596,"body":"be approaching work from peace, not"},{"startTime":927.796,"endTime":929.799,"body":"pressure, if you truly want to be"},{"startTime":929.839,"endTime":932.663,"body":"productive. Otherwise, it will all be"},{"startTime":932.783,"endTime":935.907,"body":"forced and unpleasant until you completely"},{"startTime":936.067,"endTime":938.931,"body":"burn out at some point. Ask me how I know."},{"startTime":940.533,"endTime":942.9540000000001,"body":"I work with so many women who are at the"},{"startTime":943.054,"endTime":945.856,"body":"brink of burnout, if not in full burnout"},{"startTime":945.876,"endTime":949.477,"body":"mode altogether, and they just wish they'd"},{"startTime":949.517,"endTime":952.639,"body":"had the tools they needed to avoid that"},{"startTime":952.699,"endTime":955.6800000000001,"body":"despair. But you were never taught or"},{"startTime":955.76,"endTime":958.982,"body":"allowed to hear your own intuition and"},{"startTime":959.222,"endTime":962.304,"body":"body's physical signals. we've got to step"},{"startTime":962.344,"endTime":965.529,"body":"back and wonder where you ever adopted any"},{"startTime":965.609,"endTime":968.714,"body":"other idea. And the reality is, as I just"},{"startTime":968.754,"endTime":971.798,"body":"want to honor and validate, this may not"},{"startTime":971.8580000000001,"endTime":975.463,"body":"be something you have ever cognitively"},{"startTime":975.884,"endTime":978.706,"body":"even considered. So many of the women who"},{"startTime":978.7860000000001,"endTime":980.8870000000001,"body":"come to me and want to work on"},{"startTime":980.967,"endTime":983.448,"body":"productivity coaching have been so"},{"startTime":984.328,"endTime":986.028,"body":"accomplished in their life, and they"},{"startTime":986.1080000000001,"endTime":989.409,"body":"possess such incredible traits. They're so"},{"startTime":989.449,"endTime":992.35,"body":"responsible. They're so meticulous in"},{"startTime":992.39,"endTime":995.791,"body":"their attention to detail. They are always"},{"startTime":995.931,"endTime":998.472,"body":"trying to learn the greatest productivity"},{"startTime":998.5120000000001,"endTime":1000.813,"body":"strategies and time management tips, and"},{"startTime":1000.873,"endTime":1003.973,"body":"they are just really proud of how much"},{"startTime":1004.054,"endTime":1006.475,"body":"they've accomplished thus far. as you"},{"startTime":1006.535,"endTime":1009.859,"body":"should be, but you may not have considered"},{"startTime":1010.34,"endTime":1013.784,"body":"that that drive that is one of your"},{"startTime":1013.844,"endTime":1017.468,"body":"greatest traits could actually stem from a"},{"startTime":1017.809,"endTime":1020.773,"body":"protective response you developed in"},{"startTime":1020.833,"endTime":1023.936,"body":"childhood. There is really something to"},{"startTime":1024.176,"endTime":1027.099,"body":"that eldest daughter syndrome. Even if"},{"startTime":1027.139,"endTime":1030.001,"body":"you're not a firstborn girl, if you are a"},{"startTime":1030.041,"endTime":1033.645,"body":"high achiever, you probably developed this"},{"startTime":1034.0049999999999,"endTime":1037.668,"body":"pressure to perform in order to keep your"},{"startTime":1037.7079999999999,"endTime":1041.692,"body":"parents happy or to win attention and"},{"startTime":1041.732,"endTime":1044.454,"body":"affection from those you loved. Now, this"},{"startTime":1044.5339999999999,"endTime":1046.636,"body":"is starting to get really deep and"},{"startTime":1046.696,"endTime":1048.859,"body":"personal, so I want you to take a deep"},{"startTime":1048.9189999999999,"endTime":1051.3809999999999,"body":"breath and just explore these"},{"startTime":1051.441,"endTime":1054.664,"body":"possibilities with me. They may not be"},{"startTime":1054.864,"endTime":1057.907,"body":"accurate for you, but they are extremely"},{"startTime":1057.9869999999999,"endTime":1060.81,"body":"common, especially in the kind of women I"},{"startTime":1060.87,"endTime":1064.3129999999999,"body":"work with. Is there any chance that as a"},{"startTime":1064.373,"endTime":1068.157,"body":"child, You subconsciously perceived that"},{"startTime":1068.297,"endTime":1071.781,"body":"your physical and emotional safety, your"},{"startTime":1071.8809999999999,"endTime":1075.945,"body":"connection to your caregivers, depended on"},{"startTime":1076.185,"endTime":1079.728,"body":"what you did and how happy you kept them."},{"startTime":1080.469,"endTime":1083.111,"body":"Could it have been that your parents were"},{"startTime":1083.291,"endTime":1087.174,"body":"unhappy and sweet little you picked up on"},{"startTime":1087.234,"endTime":1089.996,"body":"that and wanted to do anything in your"},{"startTime":1090.076,"endTime":1093.4180000000001,"body":"power to make their lives better? Could it"},{"startTime":1093.498,"endTime":1096.68,"body":"be that one of your parents was extremely"},{"startTime":1096.8,"endTime":1100.183,"body":"critical and so you were so sensitive to"},{"startTime":1100.263,"endTime":1103.985,"body":"doing anything quote unquote wrong that"},{"startTime":1104.146,"endTime":1107.089,"body":"you got hypervigilant about doing"},{"startTime":1107.449,"endTime":1111.093,"body":"everything extremely well and trying to do"},{"startTime":1111.153,"endTime":1113.876,"body":"it perfectly so that you wouldn't make"},{"startTime":1113.937,"endTime":1116.82,"body":"them more upset? Might it be that your"},{"startTime":1116.88,"endTime":1120.424,"body":"parents were so busy that sweet little you"},{"startTime":1120.584,"endTime":1123.147,"body":"was searching for something you could do"},{"startTime":1123.647,"endTime":1126.349,"body":"that would get their attention and have"},{"startTime":1126.409,"endTime":1129.352,"body":"them pause what they were doing to focus"},{"startTime":1129.552,"endTime":1132.114,"body":"on you. These are just a handful of"},{"startTime":1132.174,"endTime":1134.516,"body":"possibilities. There is so much more. It's"},{"startTime":1134.596,"endTime":1137.818,"body":"so nuanced and really personal, of course."},{"startTime":1138.559,"endTime":1140.72,"body":"But it all comes down to neurology."},{"startTime":1141.241,"endTime":1144.083,"body":"Neuroscience shows us that children's"},{"startTime":1144.143,"endTime":1148.605,"body":"brains are so brilliant. so perceptive, so"},{"startTime":1148.785,"endTime":1152.106,"body":"malleable, but they develop so rapidly,"},{"startTime":1152.526,"endTime":1154.867,"body":"especially in the first five years of"},{"startTime":1154.967,"endTime":1158.007,"body":"life, where most of your experience, most"},{"startTime":1158.047,"endTime":1160.988,"body":"of what you pick up on, is not what is"},{"startTime":1161.068,"endTime":1164.1490000000001,"body":"verbally expressed to you, but in what is"},{"startTime":1164.329,"endTime":1166.929,"body":"modeled to you and how you are treated,"},{"startTime":1167.049,"endTime":1170.971,"body":"how you feel in your body. You may or may"},{"startTime":1171.011,"endTime":1173.192,"body":"not have heard the common saying that"},{"startTime":1173.312,"endTime":1176.254,"body":"neurons that fire together wire together,"},{"startTime":1176.9950000000001,"endTime":1179.136,"body":"but that means that the neural connections"},{"startTime":1179.196,"endTime":1182.478,"body":"that get reinforced repeatedly over time"},{"startTime":1183.019,"endTime":1186.221,"body":"become the strongest habitual brain"},{"startTime":1186.281,"endTime":1189.343,"body":"patterns that are probably now dictating"},{"startTime":1189.343,"endTime":1193.313,"body":"70 plus percent of your daily thoughts and"},{"startTime":1193.513,"endTime":1196.736,"body":"actions. All of this occurs because of"},{"startTime":1196.976,"endTime":1200.859,"body":"myelination. Myelin is that fatty protein"},{"startTime":1200.999,"endTime":1203.961,"body":"that builds up around nerve fibers in the"},{"startTime":1204.001,"endTime":1207.304,"body":"brain and facilitates faster transmission"},{"startTime":1207.444,"endTime":1209.946,"body":"of nerve impulses between the brain and"},{"startTime":1209.986,"endTime":1213.909,"body":"the body. This process creates neurotags"},{"startTime":1214.25,"endTime":1216.652,"body":"where the brain then uses these"},{"startTime":1216.892,"endTime":1220.521,"body":"strengthened connections to predict what"},{"startTime":1220.622,"endTime":1224.124,"body":"will likely happen in every new situation"},{"startTime":1224.565,"endTime":1227.647,"body":"based on what you've experienced in the"},{"startTime":1227.687,"endTime":1231.09,"body":"past. So for instance, if you were"},{"startTime":1231.31,"endTime":1233.692,"body":"constantly praised by your parents or"},{"startTime":1233.792,"endTime":1237.855,"body":"teachers or others for doing a good job on"},{"startTime":1237.915,"endTime":1239.757,"body":"things when you were a little girl, right?"},{"startTime":1239.837,"endTime":1242.179,"body":"Let's take a very positive example. But if"},{"startTime":1242.239,"endTime":1246.101,"body":"you were praised your brain naturally got"},{"startTime":1246.161,"endTime":1249.363,"body":"wired to associate producing something"},{"startTime":1249.403,"endTime":1251.884,"body":"that pleased other people with the"},{"startTime":1252.004,"endTime":1255.346,"body":"dopamine and oxytocin chemical rewards"},{"startTime":1255.726,"endTime":1259.128,"body":"that made you feel good, which"},{"startTime":1259.348,"endTime":1262.91,"body":"subconsciously told you to do more of that"},{"startTime":1262.97,"endTime":1265.551,"body":"same thing to get more of the good"},{"startTime":1265.671,"endTime":1268.252,"body":"feelings in the future, to the point that"},{"startTime":1268.372,"endTime":1271.513,"body":"now you might not know how to tolerate bad"},{"startTime":1271.613,"endTime":1274.735,"body":"feelings or how to get things done unless"},{"startTime":1275.075,"endTime":1278.096,"body":"you're getting praise and recognition and"},{"startTime":1278.156,"endTime":1281.298,"body":"validation from others. This is just one"},{"startTime":1281.378,"endTime":1284.52,"body":"tiny example of how something even"},{"startTime":1284.66,"endTime":1288.483,"body":"positive like external praise can have a"},{"startTime":1288.623,"endTime":1292.566,"body":"huge negative long-term impact if you're"},{"startTime":1292.626,"endTime":1295.828,"body":"not aware of it. So it is really crucial"},{"startTime":1296.248,"endTime":1299.571,"body":"to know how your unique brain got wired,"},{"startTime":1300.111,"endTime":1303.133,"body":"what beliefs and thoughts are so deeply"},{"startTime":1303.234,"endTime":1306.2160000000001,"body":"ingrained in you that you would consider"},{"startTime":1306.256,"endTime":1309.518,"body":"them automatic and not even realize that"},{"startTime":1309.839,"endTime":1312.721,"body":"they're there. The great news is that you"},{"startTime":1312.8410000000001,"endTime":1316.644,"body":"are not stuck or doomed to stay in those"},{"startTime":1316.784,"endTime":1319.706,"body":"old patterns. Because of neuroplasticity,"},{"startTime":1320.126,"endTime":1323.229,"body":"you can change however your brain got"},{"startTime":1323.269,"endTime":1327.231,"body":"wired to not only create new neurons, but"},{"startTime":1327.371,"endTime":1331.074,"body":"also to strengthen new alternative neural"},{"startTime":1331.134,"endTime":1333.896,"body":"pathways that make new thoughts and"},{"startTime":1333.916,"endTime":1336.778,"body":"behaviors the default. This is really like"},{"startTime":1337.038,"endTime":1340.68,"body":"overriding your old programming and"},{"startTime":1340.7,"endTime":1343.502,"body":"writing a whole new programming system for"},{"startTime":1343.562,"endTime":1347.185,"body":"your life. In order to be productive, you"},{"startTime":1347.265,"endTime":1351.45,"body":"have to believe that you do not have to do"},{"startTime":1352.05,"endTime":1354.853,"body":"all the things. You need to be able to"},{"startTime":1354.973,"endTime":1358.777,"body":"give yourself that permission and not need"},{"startTime":1358.837,"endTime":1361.319,"body":"permission from others To do something you"},{"startTime":1361.379,"endTime":1364.18,"body":"want or to say no to something that you"},{"startTime":1364.3,"endTime":1366.561,"body":"don't want to do. You've got to be able to"},{"startTime":1366.641,"endTime":1369.022,"body":"make peace with your current season of"},{"startTime":1369.122,"endTime":1371.143,"body":"life. For this you can refer back to"},{"startTime":1371.223,"endTime":1373.304,"body":"episode 2 where we talked about the"},{"startTime":1373.344,"endTime":1375.444,"body":"difference between capability and"},{"startTime":1375.544,"endTime":1379.107,"body":"capacity. But if your brain is wired to"},{"startTime":1379.227,"endTime":1380.988,"body":"think that you've got to always be"},{"startTime":1381.028,"endTime":1383.21,"body":"producing and achieving, then you are"},{"startTime":1383.27,"endTime":1386.112,"body":"especially going to struggle in these"},{"startTime":1386.292,"endTime":1389.655,"body":"seasons of low capacity and make it mean"},{"startTime":1389.795,"endTime":1392.2160000000001,"body":"something about your self-worth, which it"},{"startTime":1392.457,"endTime":1396.08,"body":"absolutely does not. You need to know that"},{"startTime":1396.2,"endTime":1398.842,"body":"good is more than good enough for"},{"startTime":1399.042,"endTime":1401.444,"body":"everything you try to do but especially"},{"startTime":1401.544,"endTime":1404.427,"body":"for even the smallest tasks that you've"},{"startTime":1404.467,"endTime":1407.129,"body":"been pushing yourself to extremes to get"},{"startTime":1407.189,"endTime":1410.492,"body":"done. You need to not compare your"},{"startTime":1410.5720000000001,"endTime":1413.9950000000001,"body":"productivity with what you see anyone else"},{"startTime":1414.075,"endTime":1417.158,"body":"accomplishing because their situation is"},{"startTime":1417.378,"endTime":1419.76,"body":"fundamentally different than yours If you"},{"startTime":1419.941,"endTime":1422.203,"body":"don't know how your brain works, then you"},{"startTime":1422.283,"endTime":1425.225,"body":"are probably going to feel incredibly"},{"startTime":1425.346,"endTime":1428.969,"body":"threatened by other people's success or"},{"startTime":1429.169,"endTime":1432.452,"body":"other people who make it look easy when"},{"startTime":1432.512,"endTime":1434.494,"body":"you are struggling. You're going to think"},{"startTime":1434.554,"endTime":1437.337,"body":"something is wrong with you when it's not."},{"startTime":1437.957,"endTime":1440.198,"body":"All of those things, as you surely know,"},{"startTime":1440.4180000000001,"endTime":1443.719,"body":"are so much easier said than done. When"},{"startTime":1443.779,"endTime":1446.961,"body":"you don't know how your brain is wired or"},{"startTime":1447.101,"endTime":1449.562,"body":"how to regulate your nervous system, you"},{"startTime":1449.602,"endTime":1452.763,"body":"will be constantly striving but feel like"},{"startTime":1452.963,"endTime":1455.864,"body":"nothing is ever good enough. You'll feel"},{"startTime":1455.924,"endTime":1458.026,"body":"worthless unless you're getting external"},{"startTime":1458.106,"endTime":1460.407,"body":"recognition and praise. You'll move from"},{"startTime":1460.587,"endTime":1463.148,"body":"one thing to the next to the next, maybe"},{"startTime":1463.188,"endTime":1465.75,"body":"not even completing a single thing, and"},{"startTime":1465.81,"endTime":1468.0910000000001,"body":"get caught up in shiny object syndrome"},{"startTime":1468.131,"endTime":1471.053,"body":"because you think that new thing is going"},{"startTime":1471.113,"endTime":1474.475,"body":"to be what finally makes you enough."},{"startTime":1475.235,"endTime":1477.536,"body":"You'll want to do what everyone tells you"},{"startTime":1478.097,"endTime":1481.599,"body":"and rest but not understand that being"},{"startTime":1481.739,"endTime":1484.961,"body":"still and not having something tangible to"},{"startTime":1485.081,"endTime":1488.003,"body":"show for your time is going against"},{"startTime":1488.575,"endTime":1491.7160000000001,"body":"everything, everything your brain was"},{"startTime":1491.816,"endTime":1494.977,"body":"wired to believe from a young age. You'll"},{"startTime":1495.037,"endTime":1498.457,"body":"want to adopt a more positive mindset, but"},{"startTime":1498.497,"endTime":1501.458,"body":"be unaware of how those new beliefs are"},{"startTime":1501.738,"endTime":1504.779,"body":"actually subconsciously interpreted as a"},{"startTime":1505.139,"endTime":1507.84,"body":"threat by your nervous system, which will"},{"startTime":1507.9,"endTime":1510.86,"body":"lead you to self-sabotage and return to"},{"startTime":1510.9,"endTime":1513.521,"body":"your same unhealthy coping mechanisms."},{"startTime":1514.3410000000001,"endTime":1517.365,"body":"These are just a few small examples of why"},{"startTime":1517.605,"endTime":1520.088,"body":"knowing how to work with your brain is"},{"startTime":1520.148,"endTime":1522.851,"body":"imperative if you want to transform your"},{"startTime":1522.891,"endTime":1526.575,"body":"life, implement lasting change, and truly"},{"startTime":1526.736,"endTime":1530.429,"body":"be productive. exploring your neurotags"},{"startTime":1530.989,"endTime":1535.093,"body":"and desiring change can evoke so much"},{"startTime":1535.193,"endTime":1536.934,"body":"threat at the level of your nervous"},{"startTime":1536.974,"endTime":1540.277,"body":"system. It's really important to work with"},{"startTime":1540.357,"endTime":1543.119,"body":"someone experienced in nervous system"},{"startTime":1543.179,"endTime":1546.402,"body":"regulation and integration so that you can"},{"startTime":1546.562,"endTime":1550.485,"body":"truly integrate all of the new thoughts"},{"startTime":1550.625,"endTime":1553.909,"body":"and behaviors that you aspire to. These"},{"startTime":1553.949,"endTime":1555.493,"body":"are all things we are going to keep"},{"startTime":1555.533,"endTime":1557.519,"body":"talking more about in future podcast"},{"startTime":1557.579,"endTime":1560.628,"body":"episodes. Your homework is to pick one."},{"startTime":1561.123,"endTime":1563.164,"body":"just one of these three things,"},{"startTime":1563.684,"endTime":1566.704,"body":"prioritization, energy, or neurohealth,"},{"startTime":1567.2450000000001,"endTime":1569.625,"body":"that you want to commit to learning more"},{"startTime":1569.685,"endTime":1572.906,"body":"about and improving moving forward. Then"},{"startTime":1573.346,"endTime":1575.027,"body":"email me through the link in the show"},{"startTime":1575.067,"endTime":1577.807,"body":"notes, or send me a DM on Instagram, at"},{"startTime":1577.867,"endTime":1580.688,"body":"solutions4simplicity, and let me know"},{"startTime":1580.948,"endTime":1583.269,"body":"which one you're choosing and why, because"},{"startTime":1583.369,"endTime":1585.489,"body":"I would love to cheer you on, and I'm"},{"startTime":1585.6490000000001,"endTime":1587.73,"body":"always happy to recommend additional"},{"startTime":1587.77,"endTime":1590.971,"body":"resources. Join me back next episode where"},{"startTime":1591.031,"endTime":1594.312,"body":"we are going to unpack three huge myths"},{"startTime":1594.492,"endTime":1597.213,"body":"about time that are preventing you from"},{"startTime":1597.273,"endTime":1599.633,"body":"being efficient and effective with the"},{"startTime":1599.694,"endTime":1602.534,"body":"time you do have. It's the perfect sequel"},{"startTime":1602.574,"endTime":1605.095,"body":"to this episode, so definitely join me"},{"startTime":1605.155,"endTime":1607.756,"body":"back next week. Until then, remember"},{"startTime":1607.936,"endTime":1610.837,"body":"nothing you do changes how wonderful and"},{"startTime":1610.897,"endTime":1614.615,"body":"worthy you are. Have a great day. I know"},{"startTime":1614.675,"endTime":1616.817,"body":"more than anyone how precious your time"},{"startTime":1616.957,"endTime":1618.739,"body":"is, so the fact that you spent it"},{"startTime":1618.939,"endTime":1621.221,"body":"listening to this podcast means the world."},{"startTime":1621.701,"endTime":1623.823,"body":"Make sure to subscribe, and if you got"},{"startTime":1623.863,"endTime":1626.185,"body":"value out of this show, I would be so"},{"startTime":1626.365,"endTime":1628.626,"body":"honored if you'd leave a review and share"},{"startTime":1628.686,"endTime":1630.888,"body":"this episode with another busy mama who"},{"startTime":1630.928,"endTime":1632.73,"body":"needs to hear it. We've got this."}]}