رونوشت کامل #376: Regulate, Play, Create: Mindful Living & Meaningful Goals for the New Year

awesome. 30 00:01:43,950 --> 00:01:47,670 Something about test career, though. There is, isn't it? Especially against the problems with the 31 00:01:47,670 --> 00:01:51,230 Ashes. It's obviously I'm torn, because I'm not torn. I go for Australia, but I've 32 00:01:51,230 --> 00:01:54,150 still got to hold an English passport, so it's me too. Nearly didn't get back 33 00:01:54,150 --> 00:01:57,470 in the country. I know I've really got. I've been saying, 34 00:01:58,590 --> 00:02:00,990 but geez, I've been saying I'm going to become an Aussie for a very long 35 00:02:00,990 --> 00:02:04,090 time and haven't done it yet. So, yeah, we'll see how it goes. 36 00:02:04,650 --> 00:02:08,250 Alrighty, on. On Christmas, I want to throw in a quick little thing here and 37 00:02:08,410 --> 00:02:10,650 get on this next year. If you didn't get on this year, I said to 38 00:02:10,650 --> 00:02:14,130 you about a week ago, Advent calendars. So obviously Advent calendars are 39 00:02:14,130 --> 00:02:17,890 massive. My kids have got a Truckee one and whatnot. But this year for 40 00:02:17,890 --> 00:02:21,530 the first time, Alf gave it to them. But really obviously we got it. 41 00:02:21,530 --> 00:02:24,970 But there's a kindness advent calendar 42 00:02:24,970 --> 00:02:28,730 that's that just a mum. An Australian mum made up. She sold over a 43 00:02:28,730 --> 00:02:32,520 million copies worldwide. And it is elite like it is. It's 44 00:02:32,520 --> 00:02:36,200 now become like this morning it was the first thing my kids opened as 45 00:02:36,200 --> 00:02:39,920 opposed to the chocolate. They couldn't wait to see the kindness challenge. They couldn't wait 46 00:02:39,920 --> 00:02:43,560 to see. It's multifaceted. There's kindness challenge they're gonna do, but there's also a little 47 00:02:43,560 --> 00:02:46,400 scratch and reveal like a little positive affirmation they read to themselves 48 00:02:47,120 --> 00:02:50,480 and there's little kindness stickers they collect in a little envelope they get. So it's 49 00:02:50,480 --> 00:02:53,920 like a three pronged attack. And it is incredible 50 00:02:54,480 --> 00:02:58,120 for setting your kids up that mindset of do something 51 00:02:58,120 --> 00:03:01,640 kind today. Here's your kindness challenge for the day. Yeah. And they can't wait. And 52 00:03:01,640 --> 00:03:03,920 then at dinner table we have a chat about how'd you go with your kindness 53 00:03:03,920 --> 00:03:07,360 challenge? And they reflect on it. And any parents out there that missed the boat 54 00:03:07,360 --> 00:03:11,000 on this year, we might release one. We might 55 00:03:11,000 --> 00:03:14,600 release one if we get time next year and do a school play. A play 56 00:03:14,600 --> 00:03:18,400 slash kindness/gratitude 1. But that'll be a heap of work. 57 00:03:18,400 --> 00:03:22,200 I know, Dale. So don't freak out. I'm just looking going, I know, Dale. Look 58 00:03:22,200 --> 00:03:25,960 at our

two list. Go mate. When do we fit that in? But it is, 59 00:03:26,120 --> 00:03:29,280 it is unreal. And if you did miss the boat this year and apparent put 60 00:03:29,280 --> 00:03:32,960 in the memory bank for next year. Australian company. And it's 61 00:03:32,960 --> 00:03:36,800 literally a game changer for advent calendars. And just setting your kids with 62 00:03:36,800 --> 00:03:40,600 that mindset of let's do something good today for somebody else. Yeah. 63 00:03:40,600 --> 00:03:44,040 Epic. I think though, like, it's all great for an advent calendar, but these are 64 00:03:44,040 --> 00:03:46,680 things we need to be doing all year round. Yeah. And I think that's where 65 00:03:46,680 --> 00:03:50,480 like this isn't a plug for our products, but our daily mission cards are essentially 66 00:03:50,480 --> 00:03:54,110 that that as a family Reveal one, you do it for the week or you 67 00:03:54,110 --> 00:03:56,590 do it for the day and you reflect on it, you know, and that's the 68 00:03:56,590 --> 00:04:00,350 whole point behind it. Obviously that's a very smart model that they've 69 00:04:00,350 --> 00:04:03,990 created because they've not only got the kindness challenge, they've got that scarcity or 70 00:04:03,990 --> 00:04:07,750 the, the mystery behind the scratch and reveal. And then they've got the 71 00:04:07,750 --> 00:04:10,830 gamification element in getting the sticker as well. So 72 00:04:11,230 --> 00:04:14,670 she's really gamified it like a game. And that's why 73 00:04:14,830 --> 00:04:18,550 it's so exciting for them because they've got so many different layers going on. 74 00:04:18,550 --> 00:04:21,870 Yeah. Our kids have already written notes for the neighbors and left them on the 75 00:04:21,870 --> 00:04:25,630 front doorstep. Little kind notes. We got some beautiful ones back. They had 76 00:04:25,630 --> 00:04:29,030 to make phone calls to someone that makes their heart sing. You know what I 77 00:04:29,030 --> 00:04:31,550 mean? They just picked up a random phone call and gave a phone call to 78 00:04:31,550 --> 00:04:34,230 someone who made their heart sing. And. Yeah, I don't know, I just think it's. 79 00:04:34,230 --> 00:04:37,750 It's a really cool little add on for the Christmas Advent calendar. If you're 80 00:04:37,910 --> 00:04:41,110 thinking about something else next year, get on it and I'll try and talk side 81 00:04:41,110 --> 00:04:43,750 into. Find the time to creating our own one. 82 00:04:44,710 --> 00:04:47,590 I'm just looking at that. It's a great idea and I'm thinking, how much work 83 00:04:47,590 --> 00:04:50,750 am I going to have to do on that? You have these ideas. Oh, now 84 00:04:50,750 --> 00:04:54,380 I can just figure it out. Stop being so creative. Just stop being such a. 85 00:04:54,850 --> 00:04:57,090 I'm more than happy to create one. If you want to go and do it. 86 00:04:57,170 --> 00:05:00,610 You're just planting seeds all over. I'll work on it.

I'll work on it. I'll 87 00:05:00,610 --> 00:05:04,370 find my. I'll get better with it. How's that sound? That's your problem. 88 00:05:04,370 --> 00:05:08,210 You're too good. You're too good at it, mate. That's not a compliment. Good luck 89 00:05:08,210 --> 00:05:11,650 with your Advent calendar. I love it. I'm going to tune in first with something 90 00:05:11,650 --> 00:05:15,450 that came upon us yesterday. So yesterday we did a workshop with 60 91 00:05:15,450 --> 00:05:19,210 wellbeing leaders and they wanted us to steer it in 92 00:05:19,210 --> 00:05:21,490 the direction of working with neurodiverse students. 93 00:05:22,910 --> 00:05:26,710 We've. I'm sure there's a lot of parents out there now that the. There's a 94 00:05:26,710 --> 00:05:30,510 lot more young people coming through who are neurodivergent and 95 00:05:30,510 --> 00:05:34,230 their brain works in slightly different ways. Think adhd, autism, 96 00:05:34,230 --> 00:05:36,990 you know, those sorts of things. Well, you sit across. You're sitting across from one, 97 00:05:36,990 --> 00:05:40,590 I'm sitting. Across from them, right? Yep. And so we did a whole workshop 98 00:05:40,590 --> 00:05:43,390 around that and linked how play is incredible and it was awesome for me to 99 00:05:43,390 --> 00:05:46,870 go out and learn that stuff. But the story I want to tell. You and 100 00:05:46,870 --> 00:05:50,570 I was for listeners out there, I was very impressed because there's something. We 101 00:05:50,570 --> 00:05:53,610 haven't really done anything and we're waiting to go to talk and 102 00:05:53,930 --> 00:05:56,970 Campbell's over there with this like cheat sheet note. I'm like, what do you got 103 00:05:56,970 --> 00:05:59,370 there, mate? It's like if you cop like you're going to check to do a 104 00:05:59,370 --> 00:06:02,250 test or something. Yeah, these are my notes. I was like, for what we already 105 00:06:02,250 --> 00:06:04,610 know you're gonna talk. Oh, and you had all these notes and you went up 106 00:06:04,610 --> 00:06:08,370 and it was amazing. Thank you. I learned a lot from just, you know, being 107 00:06:08,370 --> 00:06:12,130 there. I did surprise myself how much memory, how much information I retained in 108 00:06:12,130 --> 00:06:15,690 my cramming of of neuro diverse and how plane packs on it. But 109 00:06:17,090 --> 00:06:19,410 the main thing that I want to get out of it. And so I did 110 00:06:19,410 --> 00:06:23,130 an experiment with my 5 year old son Parker last night. So long story 111 00:06:23,130 --> 00:06:26,770 short, he's been a bit moody lately, a bit emotional, a bit grumpy. And 112 00:06:27,730 --> 00:06:31,210 the missus did something yesterday that really upset him. Not her fault, we're all humans. 113 00:06:31,210 --> 00:06:34,770 And he couldn't regulate himself. Like he was just really shitty, 114 00:06:34,770 --> 00:06:37,930 like really grumpy. Didn't want to come to the dinner table, refused to talk to 115 00:06:37,930 --> 00:06:41,770 us. And I didn't, I just let it go. And I just thought, 116 00:06:41,770 --> 00:06:45,450 hang on a minute. I just taught this today about how play is 117 00:06:45,450 --> 00:06:49,090 incredible at activating the parasympathetic nervous system, which calms 118 00:06:49,090 --> 00:06:52,650 people and regulates them and makes them feel safe and focused and relaxed. 119 00:06:52,810 --> 00:06:56,250 And so the three was at the table. Parker's cracking the shits over in the 120 00:06:56,250 --> 00:07:00,010 corner. And I was like, I'm going to try it. So I didn't 121 00:07:00,010 --> 00:07:03,770 label anything. Just got up, got four pieces of paper, four pens, sat down 122 00:07:03,770 --> 00:07:06,290 and I just said, right, we're going to play a game. And Hunter was like, 123 00:07:06,290 --> 00:07:08,730 yeah, Morris, like awesome, let's do it. I said, well, let's play a game. I 124 00:07:08,730 --> 00:07:11,890 said, we're going to do a drawing game. So I didn't label it Gratitude Pictionary. 125 00:07:11,890 --> 00:07:15,300 So we're going to do a drawing game. And his ears pricked up. He was 126 00:07:15,300 --> 00:07:18,540 like, oh. And I said, do you want to join in, mate? Yeah, okay. And 127 00:07:18,540 --> 00:07:20,700 he quickly got out of his slumber and he came and sat the table. Still 128 00:07:20,700 --> 00:07:24,100 a little bit of a huff and a puff. And I was like, right, what's 129 00:07:24,100 --> 00:07:27,940 something that's, you know, what's something that's really challenged you lately, or what's something. I 130 00:07:27,940 --> 00:07:31,460 said, no, I said, your funniest moment. I said, think about your funniest moment that 131 00:07:31,460 --> 00:07:34,460 you've seen lately. Don't share it. Just think about your funniest moment. 132 00:07:35,260 --> 00:07:38,260 Right, We've got to draw it. And he just started drawing, little smile on his 133 00:07:38,260 --> 00:07:40,910 face. And I turned to my wife and gave her a little wink and he 134 00:07:40,910 --> 00:07:44,310 joined in and started playing. And it was amazing how through that play, it 135 00:07:44,390 --> 00:07:48,110 snapped him out. Yeah, it reset and it snapped him out of that little grumpiness. 136 00:07:48,110 --> 00:07:51,310 We then shared our drawings that. To guess each other's drawings. We call it Gratitude 137 00:07:51,310 --> 00:07:55,150 Pictionary. And we had to guess everyone's funniest moments through our drawings, which was 138 00:07:55,150 --> 00:07:58,870 hilarious. And it bloody reset him. And I was like, how's that little social 139 00:07:58,870 --> 00:08:02,590 experiment with my own kids and what I just taught. But, yeah, well, it does 140 00:08:02,590 --> 00:08:05,750 work. And I. You've introduced me to the game Spot it. And we use it 141 00:08:05,750 --> 00:08:09,290 a lot now. That's exactly what I use with my 142 00:08:09,290 --> 00:08:12,970 boys when they're so

dysregulated. I just go and go, Spot 143 00:08:12,970 --> 00:08:15,930 it and don't even give them a chance to think. And before. I know, we've 144 00:08:15,930 --> 00:08:18,690 played two games. Oh, what do you want to do now? And it's just completely. 145 00:08:18,690 --> 00:08:21,810 Yeah. They forget about this. Forget about it. Instead of. What I've been doing for 146 00:08:21,810 --> 00:08:25,290 so long is, oh, you got to stop. No, that's not right. It's all negative. 147 00:08:25,690 --> 00:08:29,210 Just completely change narrative. Yeah. You know, and Spot it is 148 00:08:29,210 --> 00:08:32,970 brilliant for that. Yeah. And so is gratitude. It's any form of playwright. Any form. 149 00:08:32,970 --> 00:08:35,930 Because I was going down, like, I'm knackered, I'm tired. I was going down the 150 00:08:35,930 --> 00:08:39,109 pathway of, you know, I didn't. I was like, parker, get to the dinner table. 151 00:08:39,109 --> 00:08:42,029 Yeah. You know what I mean? Like, come on, mates, family dinner, you know, move 152 00:08:42,029 --> 00:08:44,669 on those. So I would have said normally, but, no, I didn't. I didn't label 153 00:08:44,669 --> 00:08:47,749 anything. And I just spoke to the other people in the room and said, hey, 154 00:08:47,749 --> 00:08:50,669 let's all play a game. And very quickly went, oh, I want to be a 155 00:08:50,669 --> 00:08:54,229 part of this. And yeah, isn't that funny? For years, people would always 156 00:08:54,229 --> 00:08:57,349 say that one of the questions you get, what do you get when, like, what 157 00:08:57,349 --> 00:09:01,069 happens with the people that don't want to participate? And I would always say that's 158 00:09:01,069 --> 00:09:04,660 normally 1 or 2%. Don't give them any energy whatsoever. Let 159 00:09:04,660 --> 00:09:08,340 them focus on the 97, 98% that do want it. 160 00:09:08,340 --> 00:09:11,820 And what normally Happens is they gravitate back in because they see others having fun. 161 00:09:11,820 --> 00:09:15,420 Yeah, it's very. Just you saying that then reminded me that that's 162 00:09:15,660 --> 00:09:19,380 what we practice what we preach. But then you focus on the negatives instead. All 163 00:09:19,380 --> 00:09:23,020 right, what's the positive? You know, control what you control. People will often 164 00:09:23,020 --> 00:09:26,740 they just want attention. Normally they want to get angry. I like how we 165 00:09:26,740 --> 00:09:29,740 spot it. You don't say, hey, who wants to play? Or let's play. Don't. Don't 166 00:09:29,740 --> 00:09:32,460 label it. No, I just pull my spot it. I don't even give them a 167 00:09:32,460 --> 00:09:35,080 chance. And next thing you know, they're trying. To find the all right, next one. 168 00:09:35,240 --> 00:09:39,000 And they're into it, right? Yes, yes. So it's one of those things. Yeah. 169 00:09:39,000 --> 00:09:42,560 And we talk about these. Don't label. Never label anything. And we don't do that 170 00:09:42,560 --> 00:09:45,360 in our workshops. And I think that's a great thing, not only for parents, but 171 00:09:45,360 --> 00:09:49,080 also anyone out there. The moment you label something, we're going to 172 00:09:49,080 --> 00:09:52,440 start a meeting with this. Like, you'll just lose a room. 173 00:09:52,840 --> 00:09:56,480 Spot it. Or draw this bang straight away. And we call it 174 00:09:56,480 --> 00:10:00,200 microplay. So just make it a ritual. Make it a 175 00:10:00,200 --> 00:10:04,000 ritual in your repertoire of parenting or coaching or teaching, whatever it is of micro 176 00:10:04,000 --> 00:10:07,730 play. When you're losing someone, a class, your team, when they're waning 177 00:10:07,730 --> 00:10:11,450 with motivation, they're getting tired, or they're not switched on, or your 178 00:10:11,450 --> 00:10:14,290 kids are off the head, or they're not regulated, whatever it might be. Just think 179 00:10:14,290 --> 00:10:18,010 micro play and it's just gonna be 5 minutes, 5 minute micro play of 180 00:10:18,010 --> 00:10:21,570 something a little bit different. And don't label it. Don't give them a chance to 181 00:10:21,570 --> 00:10:24,370 think about it and see what it does to your team or the people you're 182 00:10:24,370 --> 00:10:27,490 working with. But yeah, put it in your little. In your back pocket. It does 183 00:10:27,490 --> 00:10:31,250 work. Yeah, it does. And John, What? Actually, it makes you feel so much 184 00:10:31,250 --> 00:10:34,780 better yourself because you're not just being negative or it's not all 185 00:10:34,940 --> 00:10:38,460 like. It's not all like a bad spiral 186 00:10:38,540 --> 00:10:41,900 of your energy putting down someone or just getting 187 00:10:41,980 --> 00:10:45,740 negative. You know, it's. You're flipping the situation. You're making it a positive. 188 00:10:45,740 --> 00:10:49,140 It's a good result for everyone. You laugh, you have fun, you move on. Well, 189 00:10:49,140 --> 00:10:52,860 you control your emotions. Right. And parenting is. And teaching everything. It's an 190 00:10:52,860 --> 00:10:56,460 emotional roller coaster because you've got to deal with different personalities 191 00:10:56,460 --> 00:11:00,060 and. And different attitudes, those sorts of things and frustrations and whatnot. And 192 00:11:00,570 --> 00:11:03,250 yeah, I think if you can think that way and control your emotions and Be 193 00:11:03,250 --> 00:11:05,930 a bit more assertive and smart about how you go, you are proud of yourself. 194 00:11:05,930 --> 00:11:08,250 And I was, I said in my life, I'm like, man, I'm proud of myself. 195 00:11:08,250 --> 00:11:10,570 I said to myself, I'm proud of myself for not losing it. Then she goes, 196 00:11:10,570 --> 00:11:14,090 you did really well, you know, good job. So, yeah, so I 197 00:11:14,090 --> 00:11:17,330 reckon it's not. I don't call it a regulation kit, but different 198 00:11:17,330 --> 00:11:21,090

activities, you know, I've just got a dice and I spotted cards and anytime I 199 00:11:21,090 --> 00:11:24,370 say who can roll a six first? Or something like that, they're very basic. But 200 00:11:24,370 --> 00:11:28,060 I think that's something that anybody. Because everyone 201 00:11:28,060 --> 00:11:31,820 gets dysregulated, some people just find it a lot harder to come back when 202 00:11:31,820 --> 00:11:34,820 they do. So if you can have things, you know, that work, that are fun 203 00:11:35,060 --> 00:11:38,900 and it is play based essentially 100%. And the little comment that 204 00:11:38,900 --> 00:11:42,740 I loved yesterday in a workshop is a regulated brain 205 00:11:42,740 --> 00:11:46,420 is a ready brain, you know what I mean? So a regulated brain is then 206 00:11:46,420 --> 00:11:49,460 ready to listen, it's ready to learn, it's ready to try new things, it's ready 207 00:11:49,460 --> 00:11:53,190 to communicate, it's ready to engage. But there's no point trying to do it when 208 00:11:53,190 --> 00:11:56,950 the brain's not working, no way. And I saw them Parker last night, he 209 00:11:56,950 --> 00:12:00,550 was grumpy and his emotions were flying. He was really upset with his 210 00:12:00,550 --> 00:12:04,390 mum and nothing I could have said would have got 211 00:12:04,390 --> 00:12:07,350 him out of it, nothing, honestly. So I had to think of something else and 212 00:12:07,350 --> 00:12:10,950 play was the way that got his brain to regulate changing the narrative. And then 213 00:12:10,950 --> 00:12:14,350 he was ready to listen and learn and come back to the family. So, man, 214 00:12:14,350 --> 00:12:16,750 super simple. But I just wanted to share that because it actually worked in our 215 00:12:16,750 --> 00:12:20,310 family home last night. That's really good, man. It was awesome. It was cool to 216 00:12:20,310 --> 00:12:23,980 see the. Well, we, we see it all the time, what we do with our 217 00:12:23,980 --> 00:12:27,620 games. But then the way the language used was different than normal. 218 00:12:27,620 --> 00:12:31,180 And you can see the people in the room because I'll like assistant principles of 219 00:12:31,180 --> 00:12:34,860 well being or well being specialists or psychologists, you could see and go, 220 00:12:34,860 --> 00:12:38,700 ah, that's cool. That's one of the things I've always loved. And 221 00:12:38,700 --> 00:12:42,420 it was nice sitting back yesterday, seeing you doing it. Just people go, 222 00:12:42,420 --> 00:12:45,900 ah, they've felt it, but then it makes sense, 223 00:12:46,220 --> 00:12:50,030 it works. You know these light bulbs going off. Yeah, yeah. It's pretty cool 224 00:12:50,030 --> 00:12:52,990 when you give people an experience they didn't realize they needed and then teach them 225 00:12:52,990 --> 00:12:56,230 something that they really do need that they didn't know before they came in. Yeah. 226 00:12:56,230 --> 00:12:58,790 And a skill they can put in their back pocket and take home with them. 227 00:12:58,790 --> 00:13:02,030 For anyone? Yeah, for anyone. It's awesome. Question that notice, mate. 228 00:13:03,070 --> 00:13:05,309 And you would have heard me ask this last night in our meeting we had 229 00:13:05,309 --> 00:13:07,550 with someone. Question that notice. What's something you want to learn? 230 00:13:09,390 --> 00:13:12,910 Well, I think I'm doing it. I want to learn more about how my 231 00:13:12,910 --> 00:13:15,710 brain thinks. Like, we're just talking about before, like with 232 00:13:15,710 --> 00:13:19,490 neurodiversity and things like that. And obviously, yeah, I want to 233 00:13:19,490 --> 00:13:23,130 understand myself a little bit better. So, yeah, I want to learn how my 234 00:13:23,130 --> 00:13:26,650 brain operates. I got a fair idea, but probably also 235 00:13:26,650 --> 00:13:29,370 learn ways that I can regulate myself better and 236 00:13:30,250 --> 00:13:33,570 yeah, learn. Learn to be a better person in all aspects of my life. Okay. 237 00:13:33,570 --> 00:13:37,370 Yeah, yeah, so that's me. Yeah. On the same. I'm a 238 00:13:37,370 --> 00:13:40,370 bit of an. I've always brought it newer time. I want to learn the guitar 239 00:13:40,370 --> 00:13:42,210 and I still haven't doing it, but I just want to go back to it. 240 00:13:42,210 --> 00:13:44,970 But outside of that, I want to learn. For some reason, I want to learn 241 00:13:44,970 --> 00:13:48,230 about working memory. I don't know why some popped up the other in my mind, 242 00:13:48,230 --> 00:13:51,910 I was like, I really want to try and understand. Memory 243 00:13:51,910 --> 00:13:55,670 better and how it actually works so I can. I don't know, so I can 244 00:13:55,670 --> 00:13:58,870 get better at it. Because I reckon my memory is not awesome compared to yours. 245 00:13:58,870 --> 00:14:02,510 You remember people's names go to my mind like, no tomorrow. And it frustrates in 246 00:14:02,510 --> 00:14:05,030 the line of work ring because we meet so many new people. I'm like, shit, 247 00:14:05,030 --> 00:14:08,110 I've forgotten his name already. And it's. And I want to be personable. Like, I 248 00:14:08,110 --> 00:14:10,390 want to be able to bring them up and use them in workshops a lot 249 00:14:10,390 --> 00:14:13,500 more. Yeah, I don't know. So that's. That's a bit of a nerdy thing that 250 00:14:13,500 --> 00:14:16,100 I want to learn. I want to learn about working memory with that. It's something 251 00:14:16,100 --> 00:14:19,900 very easy you can do. So Tanzlaali had him on the podcast 252 00:14:19,900 --> 00:14:23,260 about five or six years ago, and he's done a couple of courses for us. 253 00:14:23,260 --> 00:14:26,500 And he's an Australian memory expert champion. Yeah. So he 254 00:14:26,740 --> 00:14:30,380 taught himself just how to do it. He memorized the 255 00:14:30,380 --> 00:14:33,860 whole yellow pages in a month. And then he could

recall 256 00:14:33,940 --> 00:14:37,540 someone said what page? He could recall the business name and the telephone number. 257 00:14:37,620 --> 00:14:40,940 Jeepers. And so he's done a couple of courses and if you go back and 258 00:14:40,940 --> 00:14:44,100 just look at. Listen to podcasts, done did a little like, thing you could do 259 00:14:44,100 --> 00:14:47,180 on the podcast, a way to do it, a really simple starting one. And then, 260 00:14:47,180 --> 00:14:50,900 yeah, there's a course he did Tanzel Ali. Tanzel Ali. 261 00:14:51,940 --> 00:14:55,620 A lot of people now go to him. Like, he's. He's a memory coach. Yeah. 262 00:14:55,620 --> 00:14:58,820 So he teaches people how to become better at using their memory or, 263 00:14:59,220 --> 00:15:02,900 like remembering a speech or something. Like. So that's how I got my TED Talk. 264 00:15:02,900 --> 00:15:06,100 He was. I did a podcast with him and he goes, dad, wow, you're brilliant. 265 00:15:06,100 --> 00:15:08,900 Have you ever thought of doing TED Talk? I said, I have, Tanzel. And he 266 00:15:08,900 --> 00:15:11,140 was the one that was running it. Interesting. So he would run it and then 267 00:15:11,140 --> 00:15:14,400 a lot of people would get him to coach them so they could, 268 00:15:14,960 --> 00:15:18,760 like, memorize their 15 minute TED talk. Yeah. Love it. It's going to become. I 269 00:15:18,760 --> 00:15:21,880 always create some goals at the start of the year. Not resolutions, but some goals. 270 00:15:21,880 --> 00:15:24,200 And that's going to be one of my goals, is to try and work to 271 00:15:24,200 --> 00:15:27,160 improve my memory. Well, there you go, my working memory. And, yeah, I'm looking forward 272 00:15:27,160 --> 00:15:29,560 to getting stuck in, just doing little daily activities, what I can do for it. 273 00:15:29,560 --> 00:15:32,400 But I asked my wife earlier, you know, what's something you want to learn before 274 00:15:32,400 --> 00:15:35,200 we. Before I left home, and she sort of armed and added a little bit 275 00:15:35,200 --> 00:15:37,600 and struggled a little bit with it. Then she came up with something, you know, 276 00:15:37,680 --> 00:15:41,230 another language. She goes, I'd love to learn another language. Hasn't started doing, but 277 00:15:41,230 --> 00:15:44,110 hopefully it becomes one of her goals, but also about work. But she struggled a 278 00:15:44,110 --> 00:15:47,310 little bit to find something that she wants to learn about. And I was like, 279 00:15:47,310 --> 00:15:51,110 I reckon everybody should have something that 280 00:15:51,110 --> 00:15:54,870 they want to learn almost all the time to keep that thing ticking over or 281 00:15:54,870 --> 00:15:58,430 keep growing. That purpose or, you know, a project. 282 00:15:58,910 --> 00:16:02,670 Yeah, yeah. So as we end 283 00:16:02,750 --> 00:16:06,390 2025, legends out there, just plant a little seed. 284 00:16:06,390 --> 00:16:09,430 What. What are you gonna. What's something you want to learn in 2026 and add 285 00:16:09,430 --> 00:16:12,990 to your repertoire something you've been putting off for a long time. Write it down 286 00:16:12,990 --> 00:16:16,510 as a goal and do it with me and literally get stuck into that goal. 287 00:16:17,230 --> 00:16:20,870 I can't wait for you to roll into a workshop playing the guitar and 288 00:16:20,870 --> 00:16:24,710 remember people's names. That means. 289 00:16:24,710 --> 00:16:26,110 That means I might sing them. 290 00:16:32,190 --> 00:16:35,390 Hey, Lou, with that on my quiz time. 291 00:16:35,790 --> 00:16:39,270 Quiz time. I like it. Throw it in. So five questions. Fair. It's a quick 292 00:16:39,270 --> 00:16:43,030 bite quiz today. Okay? So you've got five 293 00:16:43,030 --> 00:16:46,230 seconds to answer. So give me five seconds so people can yell it out if 294 00:16:46,230 --> 00:16:49,830 they're listening and then you answer it. Okay? Question number one. How many 295 00:16:49,830 --> 00:16:53,066 teeth does an adult human have? 5, 296 00:16:53,234 --> 00:16:56,426 4, 3, 2, 1. 297 00:16:56,594 --> 00:17:00,070 32. Well done. One from one. Jason Tri 298 00:17:00,070 --> 00:17:02,990 90s great play for St. Kilda back in the day as well. There you go. 299 00:17:02,990 --> 00:17:06,510 Told you a freaky nice. Question number 300 00:17:06,510 --> 00:17:09,180 two. What is the nearest planet to the Sun? 301 00:17:10,300 --> 00:17:13,420 5, 4, 3, 2, 302 00:17:13,580 --> 00:17:17,340 1. Uranus. No, that's on my bottom. Mercury. 303 00:17:17,340 --> 00:17:21,180 Oh, Mercury. All right, so one, kill me for that. Pardon? Hunter will kill 304 00:17:21,180 --> 00:17:24,860 me. Forget. That's okay. Question number three. What is the logo of the American 305 00:17:24,860 --> 00:17:28,060 football team? The Dallas Cowboys. Five, 306 00:17:28,780 --> 00:17:32,460 four, three, two, one. It's a star. It 307 00:17:32,460 --> 00:17:36,120 is. What color? Blue. Well done. Blue and gray. Blue and white is 308 00:17:36,120 --> 00:17:39,440 always a blue and white. It just says a blue star, but it might be 309 00:17:39,440 --> 00:17:42,280 great. Two from three, you are. Yeah. Correct. I tried to go a bit easier 310 00:17:42,280 --> 00:17:45,600 on you. Thank you. I've been useless. That's why you said, where's the quiz been? 311 00:17:45,600 --> 00:17:48,520 I said, oh, I was a bit dismal. No, yeah, bring it back. I want 312 00:17:48,520 --> 00:17:52,280 to improve. All right. No. Question number four. What is a baby rabbit 313 00:17:52,280 --> 00:17:56,040 called? Five, four, three, two, 314 00:17:56,440 --> 00:17:59,960 one. A bunny? Oh, no. A kit or a kitten? Oh, 315 00:18:00,120 --> 00:18:03,880 I. I learned something. I did very good. All right, the last one. Which 316 00:18:03,880 --> 00:18:07,100 American city' baseball team are named after the 317 00:18:07,100 --> 00:18:10,935 Cardinals? 5, 4, 3, 2, 318

00:18:11,088 --> 00:18:14,420 1. Arizona. No, I know. I wouldn't have got this either. St. Louis. 319 00:18:14,580 --> 00:18:18,260 Oh, so two from five. That's 320 00:18:18,260 --> 00:18:21,980 better off, so. Well, no, if I had 10, I might have got 321 00:18:21,980 --> 00:18:25,820 more than four. No. Anyway. Hence 322 00:18:25,820 --> 00:18:28,820 why I need to work in my working memory, young man. That's why. Maybe you 323 00:18:28,820 --> 00:18:32,020 need to go on a game show. Yeah, maybe just suck at it. That's awesome. 324 00:18:32,260 --> 00:18:35,950 I love it. Did a little. Little 325 00:18:35,950 --> 00:18:39,550 activity the other day called Life Zooming. All right. And 326 00:18:40,750 --> 00:18:44,590 a little activity called Live Stream, where you focus in, you go back. 327 00:18:44,590 --> 00:18:48,008 And it's for adults, like Ara. Like mid. You know, mid, middle age, 40s, 328 00:18:48,092 --> 00:18:50,710 50s, whatever it is. And I know some people get stuck in the rut of, 329 00:18:50,710 --> 00:18:54,510 oh, I'm 40, I'm 50, you know, I'm. I'm done. I'm not going to 330 00:18:54,510 --> 00:18:56,550 learn anything new. What am I going to do? I'm not going to start new 331 00:18:56,550 --> 00:19:00,140 businesses and those sorts of things. They're stuck in a rut, mate. Colonel Sanders 332 00:19:00,370 --> 00:19:04,210 started KFC at 65. That's crazy, isn't it? That's best. That is nuts drinking. It 333 00:19:04,210 --> 00:19:07,250 took him that long to get his 11 herbs and spices sorted. I think he 334 00:19:07,250 --> 00:19:10,250 might have been stuck on 10 for a few years. He was an elite backyard, 335 00:19:10,250 --> 00:19:14,090 backyard, cool things cooker. Backyard, backyard, fry 336 00:19:14,090 --> 00:19:17,810 house. Sorry, mate. That's right, mate. It's called Life Zooming. 337 00:19:17,810 --> 00:19:21,290 And you do a little activity Yourself and you ride out. Like for example, when 338 00:19:21,290 --> 00:19:24,610 I was 18 to 21, what, what was my focus 339 00:19:24,850 --> 00:19:28,630 and what did I learn? All right, and then you go, so for me, 340 00:19:28,630 --> 00:19:31,630 for example, shitloads, like left home, 341 00:19:32,430 --> 00:19:36,270 went to uni, out of my comfort zone, moved in my first rental 342 00:19:36,270 --> 00:19:40,030 place, learning about rent and bills and sharing food and cooking and, 343 00:19:40,190 --> 00:19:44,030 and then uni and navigating uni and it was incredible, right? And then 344 00:19:44,030 --> 00:19:47,350 you go again from like 22 to 25, you know, what did I learn then? 345 00:19:47,350 --> 00:19:51,110 Getting a job, career, professionalism, blah blah, blah, still having a good 346 00:19:51,110 --> 00:19:54,020 time. And you do that every three years and you go back and write it 347 00:19:54,020 --> 00:19:57,460 all out and it is actually insane in a three year period 348 00:19:57,780 --> 00:20:01,580 what you do, but what your focus

is, what you learn. And even 349 00:20:01,580 --> 00:20:05,140 if I go the last three years between 40 and 44, for example, 350 00:20:05,620 --> 00:20:09,380 it is insane what I've learned and you'd be the same. And then it 351 00:20:09,380 --> 00:20:12,860 just puts that little bit of a seed in your mind to go, man, I 352 00:20:12,860 --> 00:20:16,380 got so much ahead of me. What is 44 to 47 going to entail? You 353 00:20:16,380 --> 00:20:19,860 know what I mean? But I thought it was a really cool activity to do 354 00:20:20,260 --> 00:20:24,020 and a really cool activity to share, especially if you're middle aged. 355 00:20:24,020 --> 00:20:27,580 Yeah, it's awesome. But. So I'm going to encourage you to do it. Saudi, I'm 356 00:20:27,580 --> 00:20:31,260 going to encourage you to. I can't wait to hear your 44 to 47 357 00:20:31,260 --> 00:20:34,340 and hear how this advent calendar designs come along. 358 00:20:38,340 --> 00:20:42,020 Mate. It would be very similar to what you just mentioned there. But yeah, 359 00:20:42,020 --> 00:20:45,300 it's probably a nice way to reflect as well. Yeah, I mean, like as we 360 00:20:45,300 --> 00:20:49,090 were talking about before, the years go very quick now, you know, they fly by 361 00:20:49,090 --> 00:20:52,730 and I think that sometimes that's why I like social media 362 00:20:52,730 --> 00:20:56,330 or like Instagram or so forth, because it's sort of like a highlight 363 00:20:56,330 --> 00:20:59,810 reel of the things you've done. Yeah, that's. That's probably the main thing I like 364 00:20:59,810 --> 00:21:03,370 about. You can go back and it reminds you of things. I've been sitting on 365 00:21:03,370 --> 00:21:05,770 that topic for a while. I'll be honest, it's been in my podcast book for 366 00:21:05,770 --> 00:21:08,530 a while. I haven't brought it up. And the reason why I brought it up 367 00:21:08,530 --> 00:21:12,250 is because yesterday I had another. After the workshop, another lady 368 00:21:12,250 --> 00:21:15,980 approached me, she's a teacher and she said, listen, you know, really 369 00:21:15,980 --> 00:21:19,620 inspirational, you used to be a teacher and you've, you know, you've now run your 370 00:21:19,620 --> 00:21:22,780 own business. And she said, I'd love to do that. You know, for a long 371 00:21:22,780 --> 00:21:25,860 time I fought with the notion of what else could I do, but I've never 372 00:21:25,860 --> 00:21:29,380 left. And then a week ago we're at over at 373 00:21:29,380 --> 00:21:33,180 Hillcrest and David Levchenko grabbed me and also a teacher and he was like, 374 00:21:33,180 --> 00:21:36,940 I've just, I'm doing it, I'm retiring, I'm leaving teaching, I'm going to start 375 00:21:36,940 --> 00:21:39,140 my own business. I haven't got it going yet, but I'm going to do it. 376 00:21:40,090 --> 00:21:43,090 You know, bloke from Clyde Creek, all those. So there's been a lot this year 377 00:21:43,090 --> 00:21:45,450 that have told

us, hey, I want to try and do something different, but I 378 00:21:45,450 --> 00:21:48,770 don't know what. And there'll be. And I've told you this, you get them all 379 00:21:48,770 --> 00:21:51,930 the time. People always want to do it, which is great. And there was that 380 00:21:51,930 --> 00:21:55,730 one yesterday, grabbed me and went, but the. She was about my age, but 381 00:21:55,730 --> 00:21:58,810 she was nervous and she was freaking out. At this age, can I do it 382 00:21:58,810 --> 00:22:02,410 at this age? I was like, dude, you've got, it's only going to take you 383 00:22:02,410 --> 00:22:04,490 a couple of years, three or four years of effort and you're going to look 384 00:22:04,490 --> 00:22:08,250 back. But if you do that live zooming activity and realize what you've achieved and 385 00:22:08,250 --> 00:22:11,920 what you've learned in a three year period for your whole life, you very 386 00:22:11,920 --> 00:22:15,080 quickly see that I've got so much to go still and I've still got, you 387 00:22:15,080 --> 00:22:18,640 know, 20, 30 years of working and imagine what I can do in three year 388 00:22:18,640 --> 00:22:22,360 blocks. Yeah. And that then led me to another question. Right. 389 00:22:22,360 --> 00:22:25,600 Because then obviously a few people in asking us, how do you do it? Can 390 00:22:25,600 --> 00:22:29,400 you give us some time? Should I do it in your eyes because you've 391 00:22:29,400 --> 00:22:33,160 done it. Should. I don't know how to word this. 392 00:22:33,160 --> 00:22:36,440 Should everybody? Should people who want to 393 00:22:36,820 --> 00:22:40,540 leave their jobs and start a business. No. Okay, elaborate. Why? Why not? Who 394 00:22:40,540 --> 00:22:44,260 should? Who shouldn't? Never, never just leave. Right? You need to be working 395 00:22:44,660 --> 00:22:48,500 after hours for years to have it to a place where 396 00:22:48,500 --> 00:22:52,140 you know it's sustainable. Not don't just quit your job because then 397 00:22:52,140 --> 00:22:55,820 it's forces so much pressure. You're going to be like, 398 00:22:55,820 --> 00:22:59,500 you're going to get desperate. People can see desperation. If it's a passion 399 00:22:59,500 --> 00:23:02,500 project or something you want to do, then it should be something that you enjoy 400 00:23:02,500 --> 00:23:05,660 doing and it doesn't feel like work and it actually motivates you. So 401 00:23:06,210 --> 00:23:09,930 every night dedicate two hours to building it, to 402 00:23:09,930 --> 00:23:13,730 growing it, to reaching out, to creating things, test those products 403 00:23:13,810 --> 00:23:17,650 out. Don't just do something, don't just quit and then try that. 404 00:23:17,730 --> 00:23:21,450 Yeah, you need to have A working, viable product before you do 405 00:23:21,450 --> 00:23:24,610 anything. Because, like, a lot of things, and I remember when I was starting out, 406 00:23:24,610 --> 00:23:27,610 the things that I thought would be really good, no one wanted. The things I 407 00:23:27,610 --> 00:23:30,890 didn't think were that, well, people loved. But you only know that by doing it 408 00:23:30,890 --> 00:23:33,970 and testing it out, you can plan as much as you want or think about 409 00:23:33,970 --> 00:23:37,630 all these different things. Taking action is the only way you'll know what works or 410 00:23:37,630 --> 00:23:40,870 what doesn't. Yeah. But doing it in a way where it's a free swing, that 411 00:23:40,870 --> 00:23:44,070 it doesn't matter and you're not relying on that income or the pressure of bringing 412 00:23:44,070 --> 00:23:47,790 in work. Yeah. Yes. Like, yeah, there's 413 00:23:47,790 --> 00:23:51,029 time. Everyone's time poor. But that's on you. I bet if you looked at your 414 00:23:51,029 --> 00:23:54,830 screen time, you could take one hour of that back. I bet if you commute 415 00:23:54,830 --> 00:23:58,630 or something like that, you could be doing things on your commute to put into 416 00:23:58,630 --> 00:24:01,110 that business or start planning it out. 417 00:24:02,380 --> 00:24:05,460 My thing is people want something, but they're not willing to put the work in 418 00:24:05,460 --> 00:24:09,220 to get it. Yeah, gotcha. And sometimes thinking that I'll just quit 419 00:24:09,220 --> 00:24:12,180 my job and they'll have all this time, that that's definitely not the way to 420 00:24:12,180 --> 00:24:15,980 go about it. You need to start a side hustle. And through your job you 421 00:24:15,980 --> 00:24:19,660 fund that and the project and the passion that you have 422 00:24:19,820 --> 00:24:23,420 will then come forward. And if it's any good and people want it, 423 00:24:23,420 --> 00:24:27,220 then you've got a viable business. Don't just quit, though. Yeah, definitely 424 00:24:27,220 --> 00:24:30,920 not. I love the part they said you said there about you can find an 425 00:24:30,920 --> 00:24:34,720 hour of your screen time to put towards something productive, you know, and that's. And 426 00:24:34,720 --> 00:24:38,520 that's 100. True. I watched. I'm 427 00:24:38,520 --> 00:24:41,360 gonna link that in with. And that's great advice, by the way, because so many 428 00:24:41,360 --> 00:24:44,040 people ask us, right? And they thought, oh, man, I've got to bring this up. 429 00:24:44,040 --> 00:24:47,640 And you've sat there and done it. On the. 430 00:24:47,880 --> 00:24:51,440 I've watched an awesome study about mindfulness in Australia with the 431 00:24:51,440 --> 00:24:55,120 Australian Melbourne unit and the Melbourne and Sydney universities and just 432 00:24:55,120 --> 00:24:58,880 30 normal Aussie people. So that's what caught my attention. Like, these are just normal 433 00:24:58,880 --> 00:25:02,600 Aussies that had very much. 434 00:25:02,840 --> 00:25:06,360 They had no mindfulness experience whatsoever. No meditation experience whatsoever. 435 00:25:07,480 --> 00:25:10,160 Skeptics,

some of them are actually quite skeptical. This is not going to do anything 436 00:25:10,160 --> 00:25:14,000 for me. But they did eight weeks of intensive meditation. Mindfulness, same 437 00:25:14,000 --> 00:25:17,800 thing where they had to be mindfulness or practice mindfulness or meditate 438 00:25:18,200 --> 00:25:22,000 one once a day, just for literally once a day. And then they 439 00:25:22,000 --> 00:25:25,720 did one class a Week together as a group of 30, they did all pre 440 00:25:25,720 --> 00:25:29,240 and post testing with everything strapped to their brains and their hearts. And 441 00:25:30,140 --> 00:25:33,180 the results blew me away. Yeah, I remember I told you about it. I was 442 00:25:33,180 --> 00:25:36,380 like, man, how's this study they've done? And the results of it, you know, working 443 00:25:36,380 --> 00:25:39,900 memory, improved cognitive development, cognitive functioning, better 444 00:25:39,900 --> 00:25:43,740 sleep, better control of your emotions, better ability to express your emotions 445 00:25:43,740 --> 00:25:47,020 to others. You know, more energy, more clarity. 446 00:25:47,340 --> 00:25:51,020 All these. That. All these normal Aussies that were skeptical and just 447 00:25:51,500 --> 00:25:55,260 found the benefits of it. And it wasn't just them feeling it, it was 448 00:25:55,260 --> 00:25:58,460 the. Backed by science. Backed by science. And the data there and all the graphs 449 00:25:58,460 --> 00:26:02,040 and. And it just. And I've tried to start doing. 450 00:26:02,040 --> 00:26:04,640 Not daily, I'm trying to do a little bit in bed and get back to 451 00:26:04,640 --> 00:26:08,480 a little bit of meditation. But do you know how you said before you've got 452 00:26:08,480 --> 00:26:11,640 to find an hour of your time to be productive? 453 00:26:13,480 --> 00:26:17,240 The way that phones are, we've lost the ability to just let our mind wander? 454 00:26:17,480 --> 00:26:20,480 Well, we never get creative. We never get creative. We never get bored. We talk 455 00:26:20,480 --> 00:26:22,560 about this all the time. You sit at a bus stop, right. You watch people 456 00:26:22,560 --> 00:26:25,320 sit in a bus stop or on a train and they're through their phones. You're 457 00:26:25,320 --> 00:26:28,780 on a toilet having a crap. You take your phone and you scroll through. It's 458 00:26:28,780 --> 00:26:32,580 probably a guy thing, I guess, but. Yeah. Whereas back in the 459 00:26:32,580 --> 00:26:36,380 day, we were kind of forced to have a lot more time. Yeah. 460 00:26:36,700 --> 00:26:40,460 Just with our thoughts, which is a form of mindfulness. I don't know. You know, 461 00:26:40,460 --> 00:26:44,220 that's. Man, I'll be honest, that's why I love where we work here. Because each 462 00:26:44,220 --> 00:26:46,940 night now we've got a lot to do. It's why when you bring up an 463 00:26:46,940 --> 00:26:50,780 advent calendar, I get a bit nervous. But there's no phone

464 00:26:50,780 --> 00:26:53,530 reception in here. Yeah. So I shut the door. I don't want to go and 465 00:26:53,530 --> 00:26:57,170 watch two hours of a TV show. I'd rather come in and work. Yeah. Because 466 00:26:57,170 --> 00:27:00,690 I feel proud of that and I know that it's all going to pay off 467 00:27:00,690 --> 00:27:03,490 in the long run. And at the end of the day, if anyone's out there 468 00:27:03,490 --> 00:27:07,290 and you want something bad enough. I'm sorry to say this, but working 469 00:27:07,290 --> 00:27:11,090 nine to five, you're not going to get it. You need to push harder. 470 00:27:11,090 --> 00:27:14,050 There'll be things you need to do because by the time you get that done, 471 00:27:14,050 --> 00:27:17,650 something else has already changed and you need to be progressive onto the next thing. 472 00:27:18,450 --> 00:27:20,850 And not saying you have to do that all the time, but you just need 473 00:27:20,850 --> 00:27:23,970 to be intentional with it. And I know that I can scroll my phone, but 474 00:27:24,450 --> 00:27:27,210 I don't feel good after doing it and I don't get anything out of it. 475 00:27:27,210 --> 00:27:30,050 So I just eliminate that now. I don't want to sit there on it. And 476 00:27:30,050 --> 00:27:33,530 I was the same, you know, with your, you know, bringing that to mindfulness. Instead 477 00:27:33,530 --> 00:27:37,250 of, you know, grabbing your phone or scrolling for 20 minutes, 478 00:27:37,490 --> 00:27:40,330 just go and lie down quietly or sit up against a wall or sit somewhere 479 00:27:40,330 --> 00:27:44,010 quietly and just focus on yourself, focus on your thoughts, focus 480 00:27:44,010 --> 00:27:47,680 on your breathing, focus on your body and just see how it goes 481 00:27:47,680 --> 00:27:51,320 after a few weeks. And obviously the benefits are there. 482 00:27:51,560 --> 00:27:55,320 It's clear. The science has proven it all. But, yeah, I just want to link 483 00:27:55,320 --> 00:27:58,640 that in with when you said, find an hour of your screen time to do 484 00:27:58,640 --> 00:28:00,920 something different. And it might be a side hustle, it might be a bit of 485 00:28:00,920 --> 00:28:04,400 meditation, it might be a quick little circuit, it might be reading a book, it 486 00:28:04,400 --> 00:28:07,880 might be a micro play, whatever it is. But I guess the challenge we're now 487 00:28:07,880 --> 00:28:11,560 setting you, especially for the Christmas holiday period and those sorts of things, 488 00:28:11,560 --> 00:28:15,290 try to knock off half an hour of your average screen time 489 00:28:15,290 --> 00:28:19,010 a day and channel it somewhere really productive and see what 490 00:28:19,010 --> 00:28:22,690 happens. I would say channel that 491 00:28:22,690 --> 00:28:25,410 into something that makes you feel good. And I think that's essentially what you're saying. 492 00:28:25,410 --> 00:28:29,050 Yeah, I feel bloody good when I'm creating

and I'm working 493 00:28:29,290 --> 00:28:33,130 and building these things because I love it. So for me, that's. That's my mindfulness. 494 00:28:33,130 --> 00:28:36,810 Yes. My mind's still going, but I'm so present. I'm not thinking about 495 00:28:36,810 --> 00:28:40,400 anything else and really proud. So I actually finish up late at night, go to 496 00:28:40,400 --> 00:28:43,640 bed, and I'm like, how good was that? Yeah. And I start again. Whereas if 497 00:28:43,640 --> 00:28:46,000 I just been on my phone and it's like, you know, in the morning, going 498 00:28:46,000 --> 00:28:49,480 to the gym or for a walk, I feel so good about it. I've 499 00:28:49,480 --> 00:28:53,080 realized that being on my phone, like, it's great to be able to communicate with 500 00:28:53,080 --> 00:28:56,880 people and need it for a business, but that actually doesn't make me feel near 501 00:28:56,880 --> 00:29:00,040 as good as what I should as a human. Yeah. And unfortunately, I think that 502 00:29:00,040 --> 00:29:03,860 is across the board with everyone. So you've just got to stop doing it. Yeah. 503 00:29:04,250 --> 00:29:07,250 And no one's gonna make you and start. And this is a simple way, right? 504 00:29:07,250 --> 00:29:10,530 This is a simple increment. Half an hour. Yeah. Don't knock it out your life 505 00:29:10,530 --> 00:29:14,250 completely, but knock half an hour off. And maybe that's a challenge over your holiday 506 00:29:14,250 --> 00:29:17,770 period. Coming up. Look at your average screen time now and then go, right, 507 00:29:18,010 --> 00:29:21,410 can I make that average half an hour lower in, in three weeks or four 508 00:29:21,410 --> 00:29:24,570 weeks, whatever it might be of that over that Christmas period. But yeah, I don't 509 00:29:24,570 --> 00:29:27,930 know, I thought LinkedIn pretty well. No, I like that. And mate, since obviously 510 00:29:28,410 --> 00:29:32,170 working with you, you read every night and I wasn't doing that. I now 511 00:29:32,170 --> 00:29:35,370 do that. So half an hour before I go to bed, I'm not on my 512 00:29:35,370 --> 00:29:39,090 screen working, I go and have a shower and I read my book. And 513 00:29:39,090 --> 00:29:42,770 that's made a huge difference as well. Yeah, Sleep quality, for example. Sleep quality. 514 00:29:42,770 --> 00:29:46,490 Yeah. There's not always on me. You didn't have someone coming in every 515 00:29:46,490 --> 00:29:50,330 night. That's all right now, I love you, mate, but yeah, you've got to bring 516 00:29:50,330 --> 00:29:53,970 in good routines. And I actually really enjoy reading again. I always did, 517 00:29:54,130 --> 00:29:56,890 but it's. I just forgot it because. So much easier you get in a bad 518 00:29:56,890 --> 00:30:00,390 habit. Yeah. How good's that? Yeah, so, no, I do. And yeah, I'm reading a 519 00:30:00,390 --> 00:30:04,110 really good book now. The Phil Jackson 520 00:30:04,110 --> 00:30:07,790 I spoke about. This is a very big book. Coach of Chicago Bulls 521 00:30:07,790 --> 00:30:11,630 and Lakers. Just talking about. Yeah. His leadership style 522 00:30:11,630 --> 00:30:14,790 and so it's really good. Obviously we're writing our book at the moment and yeah, 523 00:30:14,790 --> 00:30:18,550 I'm really enjoying it. Just working with someone like Michael Jordan and 524 00:30:18,630 --> 00:30:20,950 just because he was so much better than everyone else but how he got the 525 00:30:20,950 --> 00:30:23,790 best out of his team. So anyway, I wouldn't be doing that if I was 526 00:30:23,790 --> 00:30:27,090 just scrolling on my phone. Yeah. So be intentional with and do something that you're 527 00:30:27,090 --> 00:30:30,570 learning, you're feeling good and it's actually helping my sleep. Bang. Love it. There we 528 00:30:30,570 --> 00:30:34,330 go. Ladies and gentlemen, thank you for tuning in. Enjoy the lead 529 00:30:34,330 --> 00:30:38,130 up to Christmas. Crazy times. Come on, the Aussies 530 00:30:38,130 --> 00:30:40,810 and the cricket. Adios, amigos. We'll see you next week.