Escape the cult of busy!

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A listener production.

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Hey there, this is Crappy to Happy with Tiffany Hall

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and Cas Done. Thanks for joining us. We're so excited

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you founders. Here in this series, we're going to look

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into ways that you might be feeling a little bit

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crappy and give you the tools and tips that you

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need to feel happy and awesome. Now. I'm Tiffany Hall.

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I am the founder of weight loss and wellness program

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TIFO dot com. I'm an expert trainer. I was a

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trainer on the TV show The Biggest Loser, and I'm

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a six damn black belt in taekwondo. But joining me

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throughout this series is my better half, Cas Done. So Cass,

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tell us a little bit about yourself. Hi.

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Yeah, I'm Castune.

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I'm a clinical and coaching psychologist, and I'm a mindful

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less meditation teacher, and I am the resident psychologist on

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tifxo dot com, which is how you and I have

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come to know each other and work together. So we

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work together with our community to help people to live happier,

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healthier lives. And I think in this series what we

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want to do is we want to really nail all

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of those things that cause people to feel crappy, and

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there are many of them, as we both know. So,

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you know, people feel unhappy with their body, they feel stressed,

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overwhelmed and busy, they're perfectionists, self critical, not getting enough sleep,

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you know, a million reasons.

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Why people feel crappy.

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And so what we hope to do is to give

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you the tools and the techniques and really practical things

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that you can go out and apply straight away, practical

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and change your life and go from feeling crappy to

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feeling a whole lot more happy.

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And it doesn't have to be a life overhaul, does it.

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Absolutely not.

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Little simple strategies and useful things that people can go

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out and do straight away.

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Straight away. And we're going to start with talking about

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this cult of busyness and overwhelmed and stress.

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Great topic, So, Cas, why we so busy? Great question.

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Look, I think that generally speaking, we all, you know,

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we really are doing a lot. We're working and juggling

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family priorities and you know, kids and all sorts of

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other things, trying to stay fit, trying to eat well,

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and we have a lot to do. But I think also,

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I mean, I suspect also that business is not so

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much as a physical thing, but it's a mental thing,

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Like we have this kind of mind state of being

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permanently busy, constantly thinking about the next thing we need

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to do, and we have this culture of multitasking, trying

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to fit so much into a small amount of time

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and feeling constantly stretched.

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You know, would you agree?

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I agree, and I agree. It's become a little bit competitive,

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busier than you. I am so.

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Busy, busy you think you're busy.

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Yeah, it's annoying on Facebook, you know, everybody, I'm so busy.

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We're over sharing. It's pressure.

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So we start, how do we start think that that

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is a real thing. And look, I think also we

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need to kind of straight up front. We need to

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make the point that there is no such thing as multitasking.

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Everybody thinks, they say, everybody know, they're devastating. There is

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no such thing as multitasking. All we are doing is

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switching tasks, constantly switching from one thing to the other.

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And it makes us feel good because we feel like

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we're getting a lot done and we get that kind

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of little dopamine hit in our brain that says I

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can tick things off my list. And actually, at the

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end of the day, if you look back, you're not

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getting that much done. And also, every single time you

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switch from one task to another, it takes something like

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twenty five percent more time to refocus on the first task.

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And studies have shown that you lose forty percent productivity

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really by multitasking, absolutely absolutely, and this has been proven.

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This is this is kind of a big topic for me.

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I like this topic. This has been proven with like

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getting people to do one task solidly for say thirty minutes,

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and then giving them a break and then getting them

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to switch to something else. And if you think about it,

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how often do we actually spend thirty minutes on a task?

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So this drop in productivity is even when you've got

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a big.

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Stretch of time, so we should be chunking.

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But most of the time what we're doing is we're

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working on a document, but we're checking Facebook, and then

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we're getting a text message on our phone.

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Then I've got an email, and.

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So this multi this task switching, sorry, is not just

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like I'm working on this for half an hour and

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that for half an hour. It's like thirty seconds, five

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minutes at a time we're switching.

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So we're actually we're.

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Just losing so much productivity and creating this constant mental

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stress and cognitive overload which is actually proven to be

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really bad for us, really really bad for our health

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and wellbeing. So I think we need to really rethink

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that that.

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Whole idea.

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Yes, because it's very popular and fashionable to be a multitasker.

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I'm pregnant at the moment, I'm eight months, but I'm

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running a business and I can do it all. And

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you know, it's very hard, and people sort of wear

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it as a badge of honor, absolutely, especially women.

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Absolutely, we wear it as a badge of honor. And

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do you know what, I also sometimes think as well

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as just this whole culture of fitting more in and

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having a busy life means having a full life or

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an important life. Sometimes this is the clinical psychologist to me,

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I think that people kind of stay busy to run

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away from the things they don't want to face in

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their life.

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You really do.

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Yeah. Do you know a lot of people come to

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me and through my weight loss and wellness program tiffects

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soo dot com, they say I need to lose weight,

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but I'm too busy, And I just say, well, you're

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not too busy. There's no such thing as too busy,

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you just haven't got your priorities right.

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Such a great point.

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It is like what are we putting our energy on

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and are they really the important things?

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Are we taking off a to do list?

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Or are we actually really looking at what are the

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important things and where should we best be spending our

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time and energy and then focusing our attention on those

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things that make life more meaningful and purposeful and joyful

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as opposed to just frenetically.

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Absolutely busy, perpetually busy.

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I think the healthier you are, the healthier your business

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will be, the healthier family will be, the healthier your

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community will be. So you do have to put some

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emphasis in that. And I will come back to talking

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about how to conserve your energy when you're incredibly busy.

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But first up, I really want you to tell us, Cass,

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where do I start. I'm sitting at home and listening

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to us chat away and I'm thinking, yeah, okay, but

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I am feeling really overwhelmed. I'm in a brown paper

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bag and I can't see the way out, Cass, where

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do I start?

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Can I just make the point that probably you're sitting

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and listening to this, you're not actually sitting and listening

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to us. Right now, you're probably cooking dinner, going for

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a walk, like checking your Facebook.

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Yeah, because that's multitasking, wealthy, put it down and just

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listen to us, please.

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So there is point number one, I guess is to

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try to practice this novel idea of single tasking, just

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doing one thing at a time. It is really when

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you try to do it, it is really painfully uncomfortable

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because we are so not used to doing it. And

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that's a big part a you know, it's it's caused

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by this technology society that we live in. We are

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constantly distracted by pins and emails and you know, our

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phones in our pockets constantly. So so we need to

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address that, that cole concept of unplugging and taking some

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break from the screens and the distractions. And I'm really

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deliberately setting those boundaries. We need to also look at

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this idea of just focusing time on one.

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Task and.

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Giving it a good, you know, a good chunk of

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our attention. I mean I could go I could I

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could go on and on of it, I could continuing

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list off.

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Yeah, And I think your point is really important in

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you know, choosing your priorities and creating downtime.

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Deliberately slowing down. It's not a sexy idea, but it's

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a really important idea. Deliberately slowing down and making space

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even just to do nothing, just to you know, you

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think about when you if you just think about a

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normal day, you go to a coffee shop and you're

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meeting a friend, and you've got five minutes.

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Before your friend arrives, Phone comes out, phone comes out.

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Struggle.

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We cannot, we cannot just sit and deliberately do nothing.

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I ask people in my work and in my psychology practice.

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I am a very very strong advocate obviously for mindfulness,

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meditation or just being more mindful in life generally, and

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I ask people if they can sit down and practice

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some meditation for five or ten minutes a day. And

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the amount of people who come back and tell me

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that they found it absolutely extraordinarily difficult to just sit

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and breathe and not do anything, and to tolerate that

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discomfort of not doing something for ten minutes out of

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a day, come cass, What have we become?

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So there's a shift that needs to happen.

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I think it's so important that we recovery.

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We need to embrace this we need to embrace this

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slow the slowing down, and that's a good start. That's

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a good start, just sitting and creating space.

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Why do you think people find it so difficult to meditate?

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I think because of this almost like adult add that

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we've all developed, which is directly as a result of

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our addiction to our smartphones, the fact that we we

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have become accustomed to our brains been constantly needing some stimulation.

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So even when we're sitting still, even when our body

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is actually still, our mind rarely is like our minds

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are constantly wanting to go to thinking, worrying, planning, you know, wondering.

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And so when you ask people to just sit and

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be with their thoughts or their feelings, that's what they

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notice is that their mind never stops. And if you

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ask people to sit and be with their thoughts and

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just not react to them or give in to them,

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not believe every story that they tell themselves, it's just

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like there's this constant urge to get up and move

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or do It's just we have sort of just lost

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this capacity as a society really to just sit and.

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Be still and to just let our minds just go quiet.

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Cas Is there any negative impact on our brains in

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that we are so frenetic. Yes, yes, like actual brain

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development actual.

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Yes, yeah, funny you should ask.

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So this whole idea of being constantly busy, and particularly

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I go back to this multitasking, which is what we're

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really talking about, this constant kind of moving and switching attention.

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So what we know is that it actually has a

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negative impact on the part of your brain, actually changes

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the structuring and function of your brain in the parts

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to do with empathy, cognitive control, and emotional control. I

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read one study that showed that multitaskers performing a cognitive

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task showed a drop in IQ equivalent to people who

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had been pot smoking the night before.

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I'm not joking.

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And we you know, we just tend to cut corners,

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make mistakes, issues, impact on our decision making, memory, learning,

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and we just are losing the attention, sorry, losing the

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capacity to sustain attention. There's a there's a term called

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continuous partial attention, and that's how we live. We don't

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ever really sustain attention anymore.

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So.

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Things that require sustained attention.

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Like reading or you know, writing a book, or you know,

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just getting a job done, working on a project.

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These things require sustained attention.

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And we we honestly, we've all got this kind of

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adult add where we can't do it anymore. I even

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I do meditate every day, and I notice it myself.

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And that's the impact of the smartphone culture. Ah, and

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the impact of this whole busy, busy, busy culture.

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Yeah, competitive busyness. Well, Cas, you put me onto meditation.

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We started, you know, tif Exo started up, and we

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had the diet covered, the training covered, and the mindfulness

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really important. And I knew the key to changing your

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body and changing your lifestyle wasn't about training the body,

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It was about training the mind.

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Absolutely.

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So you came on board and you were teaching everyone.

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And I've always loved visualization and the power of all

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of that. But to sit there and meditate, I was

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saying to you, Cass, I haven't got time. So people

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are at home and they're like, I've got three kids,

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I've got a job, my husband works long hours. You know,

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can you tell us some of the benefits of meditation

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that will just make me sit down for five minutes

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and give this a go instead of trolling Facebook.

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Well, if you've got five minutes to troll Facebook. You've

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got five minutes to meditate, right, It's not that we

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don't have the time, it's that we give our time

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to other things. And so what I would say is

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the benefits. I mean, you know, this isn't a whole

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show about meditation, but it is a really important.

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It is a really important and.

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Pretty critical tool that we can use to help us

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to start to slow down and to escape that cult

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of busyness that we're all caught up in. So you know,

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mindfulness meditation has been proven to reduce stress and anxiety,

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to lower blood pressure, boost your immunity, reverse the aging process.

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I could go on and on, improve working memory, decision making, focus,

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the research, there are reams, there's decades now of research

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proving the benefits, and it actually people think they don't

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have time, but taking time out, whether it's ten minutes

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or twenty minutes to do something like a meditation practice,

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actually improves your efficiency exponentially. So you actually get that

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time back over and over, you know, throughout the day,

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you actually gain it back with the improvements in your

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efficiency and your productivity.

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That's what I found, Cass, And you've helped me so

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much because I've found with five minutes and then building

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up to ten minutes of meditation a day and working

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it in and scheduling it in to my day, just

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as I would a meeting or workout. I'm more productive,

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I'm more clear headed, I am more present with my

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my husband, and everything just becomes a little bit easier

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because my emotions are more in check. I feel more fit.

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Yeah, emotionally yes, I think. I love that.

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I love hearing that because that's what happens. That more

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present that you just talked about, you know, being more present.

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When we're chronically busy, we're never really present. We'reever like

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right here, our mind's off onto the next thing, and

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so that just slowing down and being more present to

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what's happening.

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It's for relationships, for you know, everything, it's for everything.

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If you're missing our lives, we're missing our.

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Lives because an email will come in and it will

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stress me out. Instead of being stressed by that email,

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if I do a meditation first thing in the morning,

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I all of a sudden go into problem solving mode.

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Fix it. I can deal with that. I have more confidence.

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It's the same as if you do a workout and

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you have the endorphin hit you feel a little bit

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more resilient. So I can't I can't talk it up

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enough meditate people, But cas, I have to ask you,

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how would you start? So there's so many meditations out there,

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there are so many apps, there's do you have a

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breathing thing that we could start with? Or where do

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you start?

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Look?

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I often will recommend to people to start with an app.

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There are plenty of free apps out there, and to

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start with something really brief, so you know, you and

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I have talked about the insight timer app, but people

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have their different preferences, and then you know, and then

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slowly build up. Start with three minutes, start with five minutes,

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but have the intention of building up that time because

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you know, three minutes nice, but probably not going to

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get those brain changes that we're talking about.

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So you need ten minutes at least today? Would you say?

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I would say fifteen to twifteen to twenty. And if

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you want to hear some of Castne's meditations, you can

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go to two dot com and there's plenty of mindfulness there,

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include them, and that we have meditation in action. But

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CASS one of the things that was life changing for

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me because I love lists. I do to do lists,

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and then I make lists off my to do list

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of like urgent to dos, and then I put them

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on the fridge. I notes post its on my mirror

326
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in the bathroom, and I'm surrounded by myself telling me

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what I need to do. And this was a way

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of survival because I have multiple businesses and projects and

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things happening. And then you said, how about you make

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a not to do list?

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Yeah?

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I love it, so I think you should share with

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our listeners.

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00:16:39.480 --> 00:16:42.519
I love the concept of the not do list. So

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you're right. We all have these endless to do lists.

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We rarely ever get to the bottom of them, actually,

337
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because there's always more things to add. And do you

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know what the thing is about to do lists is

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they make you feel better temporarily because you dump all

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that stuff out of your head onto a piece of

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paper and you go, oh god, I feel so much

342
00:16:59.440 --> 00:17:01.600
better now, and then you a lot of times you

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don't even actually get you.

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Never do do the list.

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My husband's peeling the posters off from weeks ago, saying

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you didn't update your Medicare number. You haven't done this,

347
00:17:11.000 --> 00:17:13.720
and I'm like, well, you not, haven't even changed my

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name to my married name on my license, like I

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was meant to three years ago. Like I'm just sad

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he's got so much to do, cass.

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That is what a to do list is all about.

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It's just making you feel better temporarily and then still

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getting on with being chronically busy.

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So what I say is, get okay.

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If you've got a whole lot of stuff kicking around

356
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in your head, certainly dump it all onto a piece

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of paper.

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Write it all down.

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All of those things that are causing you to feel stressed,

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and they do cause you to feel stressed when you've

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got that cognitive overload of too many things on your mind,

362
00:17:43.519 --> 00:17:46.960
write them all down. And then this is a values question. Really,

363
00:17:46.960 --> 00:17:50.960
this comes step back to what is a big part

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of this busyness thing. Is what are you actually giving

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your time and energy to and are they actually the

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things that make for a more meaningful, purposeful, joy filled

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life or are you just doing a whole lot of

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00:18:03.240 --> 00:18:04.799
stuff that at the end of the day adds up

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00:18:04.839 --> 00:18:10.039
to nothing. So what are the things that are really important?

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We spend so much time doing the urgent, the things

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that are immediately calling for our attention, like the email

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and the text message and the constant.

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Distraction what other people want from what other people.

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Want us to do, and not focusing on what is

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important for ourselves. So this is about what actually on

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this list is going to make take me closer to

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my longer term goals and directly aligned with the things

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00:18:30.960 --> 00:18:35.480
that are really important to me for having a full, vibrant,

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00:18:36.119 --> 00:18:39.920
meaningful life, things like my family and my long term

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career projects, or my health or my well being. And

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then all the other crap, cross it off, crap, all

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the stuff that is obligations, things that you've got to

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00:18:50.440 --> 00:18:52.160
you think you've got to do to please somebody else,

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00:18:52.160 --> 00:18:54.960
that you don't really want to do, you know, volunteering

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00:18:55.039 --> 00:18:57.839
for something, going to that tapway party, to make up numbers,

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cross no, cross them off. How many things do we

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00:19:04.079 --> 00:19:04.880
agree to do?

388
00:19:05.079 --> 00:19:08.160
Yes, we don't need to do those things? Live boundaries.

389
00:19:08.279 --> 00:19:11.039
I'm eight months pregnant and everyone's saying you have to

390
00:19:11.079 --> 00:19:13.160
read this book, this book. I have a stat of

391
00:19:13.200 --> 00:19:16.920
baby books about parenting, and I'm just like, why do

392
00:19:17.000 --> 00:19:18.720
I have to read them? Why not just.

393
00:19:19.039 --> 00:19:21.799
Enjoy pregnancy in the moment?

394
00:19:22.000 --> 00:19:24.960
Is okay? People have been doing it for thousands of

395
00:19:25.079 --> 00:19:28.920
years I'm not the first exactly, so it all is happening,

396
00:19:28.960 --> 00:19:31.599
and cas, are you a big fan of outsourcing, Like,

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00:19:31.640 --> 00:19:33.519
do you think that can help a little bit when

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00:19:33.559 --> 00:19:34.640
you're busy and stressed?

399
00:19:35.119 --> 00:19:36.440
Yep, I really am.

400
00:19:36.599 --> 00:19:39.839
I think the thing with outsourcing so the thing with business, like, yeah,

401
00:19:40.519 --> 00:19:42.519
you know, we're talking a lot about this mental business

402
00:19:42.519 --> 00:19:46.079
and this sort of chronic business and unnecessary business business.

403
00:19:46.480 --> 00:19:48.559
But the fact is that when you do have a

404
00:19:48.680 --> 00:19:52.119
job and kids, and you know, a career and a

405
00:19:52.119 --> 00:19:55.799
family and social life you want to maintain, you can

406
00:19:55.839 --> 00:20:00.000
have a pretty full schedule. And I think for women especially,

407
00:20:00.960 --> 00:20:03.720
not just women, but for women especially, this concept of

408
00:20:03.839 --> 00:20:08.440
having it all generally translate to doing it all. So

409
00:20:08.519 --> 00:20:10.960
we are not only back in the workforce, but we

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00:20:11.279 --> 00:20:13.599
research is very clear that we still pick up the

411
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majority of household tasks.

412
00:20:15.240 --> 00:20:18.000
We pick up the majority of parenting, you know, where.

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00:20:17.880 --> 00:20:20.839
The ones oftentimes you know, doing the volunteering at school

414
00:20:20.960 --> 00:20:24.000
or go dropping into the uniform shop for the mums

415
00:20:24.000 --> 00:20:24.359
out there.

416
00:20:24.400 --> 00:20:25.920
You know a lot of volunteering carts.

417
00:20:26.000 --> 00:20:29.400
Absolutely, and so I think we need to have a

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00:20:29.440 --> 00:20:31.359
look at and we're not very good at asking for help,

419
00:20:31.720 --> 00:20:34.319
So I think it's really important to say, well, you know,

420
00:20:34.960 --> 00:20:37.559
maybe it's worth my sanity and it's worth me having

421
00:20:37.599 --> 00:20:42.839
time to spend with my husband, to spend sixty dollars

422
00:20:42.880 --> 00:20:45.680
to get a cleaner, to get the groceries delivered, to

423
00:20:45.720 --> 00:20:46.759
get the ironing time.

424
00:20:47.599 --> 00:20:49.640
You know, I never have time for iron ever, I

425
00:20:49.640 --> 00:20:51.559
don't know iron. I buy things that don't need iron.

426
00:20:51.680 --> 00:20:54.920
Yes, that's the way. Yeah, outsourcing is great, and that's

427
00:20:54.960 --> 00:20:59.160
why I did create my wellness program to effects so

428
00:20:59.279 --> 00:21:01.319
because I have time to get to the gym. So

429
00:21:01.359 --> 00:21:02.920
I was like, I need to work out at home.

430
00:21:03.119 --> 00:21:05.480
I need someone to tell me. I need a dietician

431
00:21:05.519 --> 00:21:08.079
to tell me exactly what to eat to fuel up.

432
00:21:08.359 --> 00:21:11.240
I need someone to help look after my mental health.

433
00:21:11.279 --> 00:21:12.359
Thank you, cas done.

434
00:21:12.559 --> 00:21:14.599
So you know that's stop shy.

435
00:21:14.799 --> 00:21:17.880
Yeah, one stop shop. So outsource if you can, if not,

436
00:21:18.319 --> 00:21:20.359
put it on the not to do list. I mean, cass,

437
00:21:20.440 --> 00:21:24.599
how important is it to have a perfect shower screen.

438
00:21:24.720 --> 00:21:27.319
I used to be crazy about clean shower screens, and

439
00:21:27.359 --> 00:21:30.119
now if there's shampoo dripping down it, I can deal

440
00:21:30.160 --> 00:21:30.440
with that.

441
00:21:30.839 --> 00:21:31.480
Not do lists.

442
00:21:31.519 --> 00:21:33.400
Absolutely put it on the not to do list. So

443
00:21:33.480 --> 00:21:35.359
after the break, we're going to talk about more ways

444
00:21:35.400 --> 00:21:39.000
to deal with business. Overwhelm, feeling stressed. So stick around,

445
00:21:46.000 --> 00:21:48.400
Welcome back to Crappy to Happy with Tiff and Cass.

446
00:21:48.759 --> 00:21:52.920
Let's talk about self care now and conserving your energy

447
00:21:53.039 --> 00:21:53.720
when you're busy.

448
00:21:53.960 --> 00:21:56.559
Yeah. Absolutely, and I'm really interested to hear from you

449
00:21:56.640 --> 00:21:59.759
on this, Tiff. So, you are a woman who runs

450
00:21:59.799 --> 00:22:05.000
more multiple businesses, You juggle media commitments, You've got an

451
00:22:05.079 --> 00:22:08.799
active way range, you've written nine books, which is no

452
00:22:08.920 --> 00:22:13.920
mean feat. And you have a husband and a household

453
00:22:13.920 --> 00:22:18.599
to maintain. How do you manage your energy and your

454
00:22:18.599 --> 00:22:20.000
self care when you're so busy?

455
00:22:20.039 --> 00:22:20.839
How do you do it all?

456
00:22:21.039 --> 00:22:24.839
Life's going to get busier with a newborn too. Oh

457
00:22:24.920 --> 00:22:27.799
my goodness, don't tell me. Being a mum isn't about

458
00:22:27.880 --> 00:22:30.880
stamina and scheduling and being busy. My gosh. You know

459
00:22:31.039 --> 00:22:35.440
you've got a gorgeous daughter. So look the way I

460
00:22:35.480 --> 00:22:39.400
see it, the healthier you are, the healthier your projects,

461
00:22:39.480 --> 00:22:43.240
your career, your businesses, your families, your communities, everything.

462
00:22:43.400 --> 00:22:43.640
Yeah.

463
00:22:43.720 --> 00:22:46.640
So I think coming back to you're not too busy.

464
00:22:46.720 --> 00:22:49.160
Your priorities have to be straight, and a huge priority

465
00:22:49.440 --> 00:22:53.920
should be energy conservation and looking after your self care.

466
00:22:54.440 --> 00:22:57.039
So I grew up in a family of black belts.

467
00:22:57.119 --> 00:23:00.240
My mum was the first female to earn her black

468
00:23:00.279 --> 00:23:02.680
belt in taekwondo and Australia. My dad was an Olympic

469
00:23:02.720 --> 00:23:06.559
coach for three four Olympics. So I grew up in

470
00:23:06.599 --> 00:23:11.000
this world about peak performance and performance state, and that

471
00:23:11.200 --> 00:23:17.559
was all about eating energy, food, moving your body, sleep, hygiene,

472
00:23:18.119 --> 00:23:21.359
and I grew up around Olympians. My dad was training

473
00:23:21.359 --> 00:23:24.440
Olympians when I was a little girl, and it was

474
00:23:24.519 --> 00:23:28.079
really fascinating seeing some of those things that he did

475
00:23:28.119 --> 00:23:31.960
with their mindset that have influenced how I manage my

476
00:23:32.119 --> 00:23:34.599
energy today. A big one going back to when you

477
00:23:34.680 --> 00:23:36.799
were talking about that white space and having a bit

478
00:23:36.839 --> 00:23:40.359
of space in your brain to just be on your own.

479
00:23:41.400 --> 00:23:45.559
My dad would plan the Olympians recovery before he'd plan

480
00:23:45.680 --> 00:23:49.480
their training programs. So he would put in, Okay, we're

481
00:23:49.480 --> 00:23:51.720
going to do swimming, we're going to do stretching, we're

482
00:23:51.720 --> 00:23:53.559
going to do you know, a little bit of light

483
00:23:53.599 --> 00:23:56.400
conditioning on these days they were set in stone, and

484
00:23:56.440 --> 00:23:59.000
then around that he would plan their fighting and their

485
00:23:59.000 --> 00:24:00.440
taekwondo drills and of that.

486
00:24:00.720 --> 00:24:01.400
So interesting.

487
00:24:01.440 --> 00:24:05.319
So basically first so almost like forced downtime from an

488
00:24:05.319 --> 00:24:06.960
athletic perspective.

489
00:24:07.240 --> 00:24:10.400
Because you think about a competitor like they're they've got

490
00:24:10.480 --> 00:24:13.640
to you know, maintain their bodies and avoid injury and

491
00:24:13.720 --> 00:24:18.079
burnout and mental burnout. But as an athlete, you get downtime,

492
00:24:18.119 --> 00:24:20.799
you get off season, you get you're in competition mode

493
00:24:20.839 --> 00:24:24.200
maybe four times a year. The Olympics, you're in competition

494
00:24:24.279 --> 00:24:27.279
mode one day, but a lot of us are in

495
00:24:27.279 --> 00:24:30.440
competition mode all the time at exactly.

496
00:24:30.920 --> 00:24:33.640
So then it's like taking those principles and bringing them

497
00:24:33.680 --> 00:24:37.400
into our day to day life and scheduling in that

498
00:24:37.440 --> 00:24:39.039
forced downtime.

499
00:24:38.720 --> 00:24:43.519
The force downtime and some non negotiables. So for me, yeah,

500
00:24:43.640 --> 00:24:47.119
of course I'm pregnant right now, I want to eat sugar.

501
00:24:47.359 --> 00:24:50.400
I have cravings like you wouldn't believe. But one of

502
00:24:50.440 --> 00:24:54.319
my non negotiables is eating energy food, eating whole foods,

503
00:24:54.720 --> 00:24:56.960
looking after my diet so I have energy to give

504
00:24:57.000 --> 00:25:00.799
to other people in my businesses and you know, daily life.

505
00:25:01.200 --> 00:25:04.640
So one of the things that I concentrate on, and

506
00:25:04.799 --> 00:25:08.880
we know that it's simple food, healthy food, you know

507
00:25:08.920 --> 00:25:11.920
what it is, whole foods. I don't cut anything out

508
00:25:11.920 --> 00:25:14.559
of my diet, and it's really important to keep your

509
00:25:14.559 --> 00:25:17.119
body fat low and your energy high and to have

510
00:25:17.240 --> 00:25:19.519
lean muscle mass and all of that for peak performance.

511
00:25:19.880 --> 00:25:23.279
But one thing that's really ignored is our gut health51200:25:23.480 --> 00:25:26.160



and our stomachs. They work as a second brain and51300:25:26.200 --> 00:25:31.200



they affect our moods at energy levels, libidos, creativeness, immune systems.51400:25:31.519 --> 00:25:35.640



So when I'm eating, it's not just about you know, energy,51500:25:35.720 --> 00:25:38.880



It's about my whole nervous system and immune system and51600:25:38.880 --> 00:25:42.400



boosting that. And sometimes, you know, I'll feel like fast51700:25:42.400 --> 00:25:44.559



food or I feel I feel like junk food like51800:25:44.599 --> 00:25:47.440



any other person, but I know it's not going to51900:25:47.880 --> 00:25:49.799



give me the energy I need to do my job52000:25:49.880 --> 00:25:52.200



to give to my family, to those that I love.52100:25:52.960 --> 00:25:57.039



So it's about just having some of those non negotiables.52200:25:57.160 --> 00:26:02.119



Another non negotiable for me is, yeah, recovery. So whether52300:26:02.160 --> 00:26:05.759



that's putting in a holiday in the year to look52400:26:05.799 --> 00:26:11.279



forward to, making sure I meditate every day, putting the52500:26:11.319 --> 00:26:14.440



phone away in a point where I hand it over52600:26:14.480 --> 00:26:16.559



to my husband and he hides it from me because52700:26:16.599 --> 00:26:18.680



that's how much I love social media.52800:26:18.759 --> 00:26:20.720



That's what we've come to, yes, and.52900:26:20.960 --> 00:26:23.680



Spending time with him or reading a book and not53000:26:23.799 --> 00:26:27.519



thinking about the email, and you know, having a lavender bath,53100:26:28.680 --> 00:26:32.079



you know, painting my nails without having a cup of53200:26:32.119 --> 00:26:34.680



tea and just trying to think about one things that53300:26:34.720 --> 00:26:37.920



I'm grateful for. Self care is so important, and then53400:26:37.960 --> 00:26:41.480



I think it's really important that you move every day.53500:26:41.519 --> 00:26:44.359



And part of movement, whether it's going for a walk53600:26:44.559 --> 00:26:48.599



or you're doing you know, one of my workouts at53700:26:48.599 --> 00:26:50.519



home in your living room, or you go to the gym,53800:26:50.559 --> 00:26:54.920



whatever you go is I love exercise because it creates53900:26:55.079 --> 00:26:58.680



clear work life boundaries and it's me. It's me time.54000:26:58.759 --> 00:27:01.119



This is my time, whether it's five minutes or twenty minutes,54100:27:01.160 --> 00:27:03.519



whatever I have in the day, this is time that54200:27:03.559 --> 00:27:05.920



I give to myself, I give to my body, and54300:27:05.960 --> 00:27:08.799



I boost my energy levels so that at three o'clock54400:27:08.839 --> 00:27:10.559



I'm not reaching for a coffee in a chocolate bar.54500:27:11.119 --> 00:27:14.279



I've got more energy, and I think it's so important.54600:27:14.400 --> 00:27:16.720



In coming episodes, we will go through the benefits of54700:27:16.759 --> 00:27:19.920



exercise and the best ways to exercise and move. But54800:27:20.079 --> 00:27:24.519



if you are dealing with overwhelm and stress, don't take54900:27:24.559 --> 00:27:27.319



it out on yourself. Don't go and eat something you55000:27:27.440 --> 00:27:29.960



know is not good for you. Don't you know, take55100:27:29.960 --> 00:27:32.720



it out on your loved ones, But take it out55200:27:32.880 --> 00:27:37.039



in your Doughjang and the doughjang is the taekwondo term,55300:27:37.039 --> 00:27:39.920



and my background's in martial arts. Of your training space55400:27:40.000 --> 00:27:42.480



that can just be a mat on the floor in55500:27:42.519 --> 00:27:44.359



your living room, or it could be a gym, or55600:27:44.400 --> 00:27:47.599



it could be the local park. But I say, sweat55700:27:47.599 --> 00:27:50.519



it out, punch it out, take it out in that space,55800:27:50.880 --> 00:27:54.039



not on yourself, and then you feel more confident and resilient.55900:27:54.319 --> 00:27:56.799



Yeah, that's a great point. I want to I love56000:27:56.799 --> 00:27:57.480



what you said.56100:27:57.319 --> 00:28:00.799



There about how you manage your energy and this and56200:28:00.839 --> 00:28:03.799



that whole idea of that forest recovery, and it reminds56300:28:03.839 --> 00:28:07.279



me of some really you know, interesting research that came56400:28:07.279 --> 00:28:10.160



out of I think Harvard and the concept of an56500:28:10.319 --> 00:28:15.519



energy pyramid. So what they basically conceptualized is that when56600:28:15.559 --> 00:28:17.480



we are like, we only have so much time, this56700:28:17.519 --> 00:28:20.559



is what you're basically saying, we only have so much time,56800:28:21.279 --> 00:28:26.559



but we all have renewable resources of energy time not56900:28:26.599 --> 00:28:29.960



renewable energy definitely is So how do we go about57000:28:30.000 --> 00:28:33.440



managing our energy for that whole peak performance thing? With57100:28:33.519 --> 00:28:36.200



that idea that you said about how we're not athletes,57200:28:36.240 --> 00:28:37.640



we don't have an off season. We've got to be57300:28:37.680 --> 00:28:42.000



on every day all the time. So the four levels57400:28:42.039 --> 00:28:46.000



of this pyramid were at the foundation that physical stuff,57500:28:46.039 --> 00:28:49.680



the nutrition, quality, sleep, you know, really looking after your57600:28:49.680 --> 00:28:53.000



physical health and energy. We get that, I think we57700:28:53.039 --> 00:28:56.319



all get that. And then above that there's emotional energy.57800:28:56.319 --> 00:28:58.839



How do you replenish your emotional energy, and that is57900:28:58.880 --> 00:29:04.640



things like investing in relationships, focusing on positive like gratitude exercises.58000:29:04.200 --> 00:29:07.480



You know, the meditation. Spiritual has got its own Oh58100:29:07.559 --> 00:29:08.279



really yeah, okay.58200:29:08.359 --> 00:29:12.960



Emotional energy is that infusing that positive energy, psychological energy58300:29:13.000 --> 00:29:15.759



into your day deliberately. Then there is how you manage58400:29:15.799 --> 00:29:18.079



your intellectual energy, and that's all the stuff we were58500:29:18.079 --> 00:29:23.160



talking about with the sustained attention and avoiding distractions of58600:29:23.200 --> 00:29:27.440



social media and constant emails and setting clear boundaries about58700:29:27.440 --> 00:29:30.519



how you protect your intellectual like your mental space so58800:29:30.559 --> 00:29:32.799



that you can actually have time to focus on a task.58900:29:33.039 --> 00:29:35.119



And then above that was the spiritual energy, which is59000:29:35.160 --> 00:29:37.759



not a necessarily religious thing, but it's more like your59100:29:37.839 --> 00:29:41.319



higher values or the sense of purpose that drives what59200:29:41.359 --> 00:29:44.480



you should do. Yeah, so you need to be putting59300:29:44.519 --> 00:29:46.799



focus on how do you make sure that each day59400:29:46.920 --> 00:29:50.519



you're checking off I'm giving something, you know, to maintain59500:29:50.599 --> 00:29:56.000



my spiritual my purpose my biggermission in life, my protecting59600:29:56.000 --> 00:30:00.480



my intellectual boundaries, infusing positive emotions into my day. And59700:30:00.519 --> 00:30:03.720



then also at the back spaceline that that physical energy.59800:30:03.720 --> 00:30:06.359



I think it's you've got to build that base. Hey, yeah,59900:30:06.559 --> 00:30:07.799



I think that's fantastic.60000:30:08.319 --> 00:30:10.720



I think it's I think it's yeah.60100:30:10.680 --> 00:30:14.759



Without you know, having the basic energy from good food60200:30:14.880 --> 00:30:19.000



and good sleep, what have you got? Like, I think60300:30:19.039 --> 00:30:23.359



it's so important. And also coming into that things like stretching.60400:30:24.039 --> 00:30:26.359



You know, you can do a quick neural stretch and60500:30:26.599 --> 00:30:29.759



that can affect your whole posture and you're breathing everything,60600:30:30.079 --> 00:30:33.680



and also managing cortisoles, stress levels, and cortisoles are stress60700:30:33.680 --> 00:30:37.640



hormone and cass you'll know better than me, but stress60800:30:37.680 --> 00:30:39.759



can affect your body and it can affect your brain.60900:30:40.000 --> 00:30:43.680



Oh yeah yeah, so yeah, Well, when you're chronically stressed,61000:30:43.759 --> 00:30:47.200



cortisol has massive impacts, negative impacts on your you know,61100:30:47.200 --> 00:30:50.680



your immune system, and it does affect your sleep and61200:30:50.640 --> 00:30:52.720



then sleep in turn affects your cortisole levels and it61300:30:52.759 --> 00:30:54.799



shuts down fat burn shots sound fat burning can you know,61400:30:54.880 --> 00:30:58.720



messes up with your hunger signals all of that, so we.61500:31:00.200 --> 00:31:02.599



Yeah, it depletes it depletes energy.61600:31:02.680 --> 00:31:06.039



It's the enemy, isn't it. Yeah, So managing stress is61700:31:06.079 --> 00:31:08.519



so important. So you could be listening to all these61800:31:08.519 --> 00:31:11.519



tools and tips and thinking, gosh, now I'm stressed listening61900:31:11.559 --> 00:31:14.440



to this stressed episode because there's so much I could62000:31:14.480 --> 00:31:18.480



be doing. No, Cass always says, treat it as a buffet,62100:31:18.559 --> 00:31:21.079



pick and choose, and you might take on I'm going62200:31:21.119 --> 00:31:23.359



to start some meditation, or I'm going to try stretching,62300:31:23.359 --> 00:31:25.319



I'm going to move a bit. I'm going to perhaps62400:31:25.400 --> 00:31:29.480



try Casses not to do list, and you might take62500:31:29.559 --> 00:31:32.039



one thing and it will improve. But Cass, are you62600:31:32.079 --> 00:31:34.160



going to go from crappy to happy one day?62700:31:34.279 --> 00:31:34.920



Absolutely not.62800:31:35.000 --> 00:31:38.079



So we're talking about making little changes to daily habits62900:31:38.359 --> 00:31:39.720



to and then.63000:31:39.599 --> 00:31:40.599



See how they work for you.63100:31:40.880 --> 00:31:44.720



On the next episode, we're talking diets, debunking the myths,63200:31:44.799 --> 00:31:48.079



what works, what doesn't. You're listening to Crappy to Happy63300:31:48.160 --> 00:31:54.119



with Tiff and Cass. We'll see you in the next episode.63400:31:56.559 --> 00:32:05.599



Produced by Daves Lensky, Audio production by Nick's lay63500:32:08.119 --> 00:32:08.599



Listener.