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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello, good morning to you. Now the first thing I want to talk today about is the task today. The task today is a very important one. So we're reflecting on habits that are not helping you. So you all know habits you're not happy with blah blah blah but think of one habit right that's really, you think it's holding you back, it's taking things away from you, it's like a thief and you need to sort this thief out and you need find out what the thief is doing.
Speaker 1:I say thief one more time, thief, thief, thief. You gotta think of habits in a very simple way. So we will do an habit. We will do a habit if it is very easy to do. Right?
Speaker 1:We don't need much motivation to do a habit if it's very easy to do. An example of this is picking up your phone. It's always next to us, so the effort is literally zero and it's very easy to do. So even if I'm not motivated to check my phone, we we do it anyway. Okay?
Speaker 1:If the phone was another room away, making it more difficult, you may not the the connection may not be that you'd go and pick her up because it's not easy to grab, so therefore you don't bother gonna look for it, you just grab it because it's there, there's no effort, motivation is low, but unfortunately, that's all it takes to go on our phones. So we think of bad habits, think, right, how can we make it harder to do to start with? Right? Can we think of making a habit harder to do? We don't have to be motivated to break the habit.
Speaker 1:First of all, we make it harder to do. So it can be that you're for me, I buy the food really on an a day to day basis, so whatever 's in my house is just like there, and I'm not got like cupboard full of chocolate bars. I haven't got like loads and loads of meals ready and this and that. So even if right now I feel like I wanna have a chocolate bar, I don't have one. And I have to go to the shop to get one.
Speaker 1:And look, I can't be bothered to go to the shop. So therefore, not enough for me. But if it was always in the cupboard, well, well, maybe it's a different story. It does, when I go back home to Wales, always eat snacks from the cupboard, always is like twist twist says crunches. It's easy.
Speaker 1:It's the motivation doesn't even have to be that high because the the easiness of it. Right? So think of it this way. I want you to think about how you can make your bad habit or habit you wanna break a bit harder and see how much of a difference that makes. Right?
Speaker 1:When you so on BJ Fogg's Tiny Habits, we were doing that on the sleep and recovery week. So we're doing a habit masterclass. It'll be one session, we're gonna go through all the key elements of it, and we're gonna blast it out, it's gonna be a super awesome session. We're gonna look at this diagram of the habit line. Right?
Speaker 1:So if if you're not, if you've got a lot of motivation for something, right, you've got a lot of motivation for something, it have to be really hard if you're not to do it. So we tend to be able to like one of the examples he uses in in in his, habits book is like a mother protecting a child. You know, the motivation is super hard, and no matter how hard that is to do it, it's gonna happen. Action will be taken. The things we need to we need to focus on, those little pesky stuff that takes an hour to to away.
Speaker 1:And I will give some of you a task. If you don't know what it is, your phone is taking away your life. Alright? This is a fact. I'm gonna need to take my own advice as well and improve it.
Speaker 1:I have improved it a lot in recent years, but your phone is stripping away an opportunity for you to spend time on more valuable stuff. So if we think of things in terms of finances, but it doesn't have to be to the finances. You got 5p an hour stuff, £1 an hour stuff, £10 an hour, £100 an hour, thousand pound an hour stuff. Going on your phone is like minus 10p an hour stuff. It's sucking life away from you, sucking opportunities away from you.
Speaker 1:You couldn't do £10 an hour stuff, could be something like, I'll just reply to some emails. Yeah? Then you think about what's a £100 an hour stuff, that could be well, maybe that is sending a cold email, sending a email, doing my CV, job application, reading a book that there's something I wanna change, planning a trip of a lifetime, should get stuff down. There's these things that we can spend our time on. There's like thousand pound of our stuff time is like attending a seminar.
Speaker 1:Like, you know, that stuff is more likely to impact you. Like, an hour on a seminar, I'm just saying the church of length and going to that meeting with someone. You know, those are the big changes you do. So when you start sitting down on a couch and your phone is gonna take life away from you, am I willing to lose life for this hour doomscrolling? I'm gonna shake it off and do something as actually if I did this every night instead, it's gonna lead to lasting change.
Speaker 1:Like Jim Rohn says, mentioned that for you things to change, you gotta change. Now when it comes to fat loss, when you sit down on a couch for an hour in your phone, you're gonna start comparing yourself and feel worse. You're likely gonna be stalking emotions and emotions you know means to disturb, so you're gonna start feeling disturbed. When you're disturbed you increase your cravings or your desire to eat comfortable comfort, comfort foods. Jesus.
Speaker 1:And you might get stressed from what you see, and you get annoyed by yourself. What you're doing there as well is the opportunity cost as a scholar business is that that hour could have been spent walking. Hour could have been spent doing stretches for your tight lower back or your tight hamstrings that you really need to sort out before it gets worse. That hour could have been sent meal prepping or at least cooking and here meal that night, could have been spent doing a workout, could have been spent journaling. Those things, if they are done on a consistent basis, doesn't mean every day, but consistent enough, they're life changing man.
Speaker 1:Right? So that's what I want you to focus on today. It might not be your phone, it might be something else. There's something that is blocking you and we can't see like it is blocking look, if you look at a path and you've got a massive boulder there which is the phone or whatever it is, Beyond beyond that is this kind of unimaginable unimaginable life you can have. Right?
Speaker 1:You're like, ah, this this is like I'm a healthier person, I'm a reader, I do this, I've changed career, maybe I haven't changed career, changed my mindset on my work. I've got my better person, a better partner, better relationships. I should come myself out there. My confidence is soaring. I feel bad.
Speaker 1:I've lost weight. Wow. Feel strong. That's beyond this bold look. And you might think, well, you might think, well, that bolder might not equal all of our progress.
Speaker 1:But there's a story in tiny habits where there's this woman, she's a busy professional, she's gained loads of weight and stuff. And she's always going on her phone, and she was waking up in a bit of a habit of going on her phone, feeling a bit terrible. When she removed waking up and going straight on her phone, everything changed in her life. So it she didn't need to add the stuff. Right?
Speaker 1:People think you need to always add stuff to make your life better. Sometimes it's about subtracting that key thing that allows that new flow to come through. So there's this flow waiting in all of you, and you're blocking it. And the phone is usually one of the main culprits for it. Waking up, go straight on your phone, going to bed, going on your phone for an hour.
Speaker 1:If you remove those two things in the morning and evening, that is mental, life changing. Okay? So I've given you some ideas there. But when it comes fat loss, you know, walking for an hour or doing some exercises and just doing that, that's gonna do your world of good. It's gonna add up, add up, add up, and you're gonna be this type of person, this type of character who spends their time bettering themselves for the hour and then making it enjoyable as well.
Speaker 1:Okay? So have a think. That's your task. I want you to share it in the group if you've done it. Tonight, there's a q and a with Doctor.
Speaker 1:Rahman, Ryan and Louise, so you'll be introduced to Doctor. Rahman, which will be interesting on Zoom, so you know, have a think about these habits and we'll a chat with him about it and he'll have some stories no doubt about like small habits, change someone's life. So that's it for today, guys. Have a good day. Remember to bring the focus back to this today.
Speaker 1:Just think about from now until bedtime. What type of person do I want to be between now and bedtime? An actioner for today, and that's all it is. There was a really actually, I'm gonna leave you with a brilliant quote that I read from Krishnamurti, just the way he can break through it about time and now and now till till bedtime. All time is now.
Speaker 1:If that is seen, I change completely now, which is to uncondition the brain. You are the past. Agreed. You are the past. You are all the accumulated memory of the past.
Speaker 1:You are memory. That memory needs time to accumulate and the future tomorrow and a thousand tomorrows is what you are now. So the future is now. And is it possible not to allow the old time to interfere but to allow this new sense of all time and being now. I have put aside the old way of thinking in terms of time, I now look at time as it is.
Speaker 1:All time is now. If that is seen, I change completely now, which is to uncondition the brain, which has been accustomed to the old approach to time, and I break that conditioning because I see the fact and falseness of it. And in that very perception, there has been a radical change, which means that in a very perception is instant action. I act without time, which means the thinking process doesn't take place. And to simplify that, is to really realize that you and your life has always been the forever now.
Speaker 1:Even though we can look at chronological time, it's always the now we're in. So it's always the now we can act, the always the now we can be the person we want to be. So if you want to be this person, you want to be this character, you want live by the values that you're talking about, you can only do it right now in this in this moment. And if you do it in this moment, that is you. And then you you do it for the day, go to sleep, you wake up again, you're like, did I do yesterday?
Speaker 1:Just is it what are you doing now? So if you wanna get if you wanna be a fit and a healthy person and you wanna be someone that loses weight and you wanna be someone that's lean, you will only accomplish that over time if it is something you're doing now, if it's the person you are not. So think about that from now till bedtime. That's all the time you have to act, and that's really who you are. So act with that in mind and I'll see you back here tomorrow.