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Home » News » Chelsea Pottenger: Caring for our mental health. Episode 3

Chelsea Pottenger: Caring for our mental health.

Episode 3

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From fast paced high flying corporate, to new mum then nine weeks later in a psychiatric ward. Faced with a choice to go back to her old life of ‘rise and grind’, Chelsea Pottenger chose to learn and grow and change her life for the better.

She founded EQ Minds which has a goal to empower people to take care of their own mental health – and have trained over ONE MILLION Australians and given them the tools to look after their mental well being.

There’s lots to love about this episode and we hope that after listening to this, you might just love yourself a little more.

Available on Apple Podcasts, Spotify… or just about anywhere!

Find out more about Chelsea and EQ Minds:

https://www.instagram.com/chelseapottengerofficial

https://www.eqminds.com/

Chelsea Pottenger interview trailer with The Do Landers

Chelsea Pottenger Interview transcript


Hey, Chelsea Pottinger, welcome to The Do Landers. Thanks for joining us. How are you?

I’m fantastic, Blake and Nick, thanks for having me today on the show.

Look, we always love to start by asking our guests. It’s a it’s a really broad question, but who are you and what do you do?

So probably the best place to start is kind of my story an how I ended up as the founder EQ minds. So I was working you know in a corporate high flying job. Like a lot of people out there. I was in a cycle of 12 hour days rise and grind alcohol after work, triple shock that whites you know pounding the pavement to exercise. Everything was really fast paced. And then in 2015 after trying for six years, I gave birth to our daughter Clara and was so elated.


And then nine weeks later, I wasin a psych ward, you know, fighting for my life, suffering, depression. Yeah. So, you know, when you end up there, when I
was lying in that hospital, I was given a choice. I suppose I could go back to the same lifestyle before my mental illness or I could really learn and and grow from this gift. So I decided to move back, you know, move out of Sydney. I moved to a small town on the South Coast of NSW. I went back to university to study Psychology because I didn’t want anyone else to end up in the same place as what I had and then found out EQ Minds in 2016 with the with the mission really to empower and educate people to take care of their mental health. And and to date Blake and Nik we are very proud to say we’ve trained 1,000,000 Australians and given them thetools to look after their mental wellbeing.

It’s been awhile journey we are. We’ve, we’ve been absolutely flat out since we launched the company and it’s been so, so joyful to be honest because we train the biggest brands, but we also train amazing small businesses as well and it makes that time of that post natal depression with this. I look back on that now to be honest with a sense of gratefulness because without that, without that adversity I would never be here.

And you know within this job and having this impact work. So I feel grateful and all weird kind of way that that happened to me.

We’ll dig into it a little bit further, but hey, on The Do Landers, we’ve got this Health Quest, right? So what what we’re trying to do is live forever. Sorry,
we’re trying to live. We are trying to live forever. Yes. And I mean, I’m 93 and Nik’s 87, so we’re doing OK. But Chelsea, where we’ve got an audience of, you know, people that are 35 to 55, you know, parents got families, if you think about COVID, right? We were trapped in this place, in our places.

You know months and months if not years on end now covid over and the the doors have opened and people have charged out going Oh my God I missed out on this I missed out on that I missed out on all of these things and our rate of doing has lifted exponentially and we’re just busy flat out crazy crazy you think we would have learned but we’re you know out of control busy when you from your perspective and what you’ve learnt through.

6879e89a-987b-4101-ae45-7b1f51234f6d-0
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Everything that you’ve gone
through and what you’re

6879e89a-987b-4101-ae45-7b1f51234f6d-1
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educating people on, what’s your
advice on how do we best look

6879e89a-987b-4101-ae45-7b1f51234f6d-2
00:04:22.828 –> 00:04:26.856
after ourselves so that we can
be our best at life and work now

6879e89a-987b-4101-ae45-7b1f51234f6d-3
00:04:26.856 –> 00:04:29.060
that we’re back out into the
open?

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Yeah, it’s a great question,
Blake. And, and we see this a

922d11df-7026-45c8-9be3-30526ba60892-1
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lot. And I always say to people,
you know, the three reasons why

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I see CEO’s, founders,
entrepreneurs, corporate

922d11df-7026-45c8-9be3-30526ba60892-3
00:04:40.721 –> 00:04:44.553
professionals, mums, dads, uni
students, why they burn out is

922d11df-7026-45c8-9be3-30526ba60892-4
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for three reasons. One, it’s a
lack of focus on themselves. So

922d11df-7026-45c8-9be3-30526ba60892-5
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if you get to invest into the
vessel, you know, the mental

922d11df-7026-45c8-9be3-30526ba60892-6
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health and the physical health.

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Two it’s a like a boundaries
like people forget and don’t

8926e719-e7e4-4a89-8250-9d8f350d2a61-1
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know really how to say no but
doing it in a really kind of

8926e719-e7e4-4a89-8250-9d8f350d2a61-2
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nice way to protect themselves.
And three as you’re just

8926e719-e7e4-4a89-8250-9d8f350d2a61-3
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mentioning people going to beast
mode like too often right where

8926e719-e7e4-4a89-8250-9d8f350d2a61-4
00:05:09.615 –> 00:05:13.308
you just try and tick off
everything on your To Do List at

8926e719-e7e4-4a89-8250-9d8f350d2a61-5
00:05:13.308 –> 00:05:17.312
almost the detriment to your own
health and well being and your

8926e719-e7e4-4a89-8250-9d8f350d2a61-6
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relationships within the family.
So you know the gallop results

8926e719-e7e4-4a89-8250-9d8f350d2a61-7
00:05:21.317 –> 00:05:25.010
for 2020 two reported that
nearly 50% of Aussies are face.

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Facing moderate stress, right,
every single day. And one of the

c86974bf-4415-4b4c-a438-815a0c0e0ead-1
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best things that I think you
know, it’s obviously getting the

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pillars everyone knows about,
you know, the pillars of good

c86974bf-4415-4b4c-a438-815a0c0e0ead-3
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health and well being. It’s your
sleep is like the elixir of your

c86974bf-4415-4b4c-a438-815a0c0e0ead-4
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life. It’s like good nutrition.
It’s kind of like Whole Foods.

c86974bf-4415-4b4c-a438-815a0c0e0ead-5
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It’s movement daily. It’s some
form of stress management tool.

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But something that I think that
is kind of the unsung hero is

c86974bf-4415-4b4c-a438-815a0c0e0ead-7
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really kind of investing in
these mini retirements. And what

c86974bf-4415-4b4c-a438-815a0c0e0ead-8
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I mean by that is so often we,
we chase these big goals.

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Uh, for what, right? For
financial security and

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commercially take us to
retirement years and then we get

4e088e42-eb77-4e63-891b-18f64592af7c-2
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there. And if we get, because
we’ve gotten to look after the

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vessel, we’re just like
completely burnt out or a lot of

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us don’t even make it to that,
to that decade of actually

4e088e42-eb77-4e63-891b-18f64592af7c-5
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living this retirement
lifestyle. And so I always say

4e088e42-eb77-4e63-891b-18f64592af7c-6
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to people’s life, you know, life
is temporal and life we need to

4e088e42-eb77-4e63-891b-18f64592af7c-7
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be enjoying this journey. And
and So what I always recommend

4e088e42-eb77-4e63-891b-18f64592af7c-8
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to people is to kind of invest
in these many retirements, which

4e088e42-eb77-4e63-891b-18f64592af7c-9
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is where you just take regular.

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Strikes and you have something
to look forward to. So I always

dc65c212-3f14-4213-b940-a195aa816a79-1
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find the six week Mark is a good
good mark of time. And I always

dc65c212-3f14-4213-b940-a195aa816a79-2
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encourage people at the start of
the year flick open your

dc65c212-3f14-4213-b940-a195aa816a79-3
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calendar and just book in your
regular breaks and so it doesn’t

dc65c212-3f14-4213-b940-a195aa816a79-4
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need to be expensive. You don’t
need to fly go skiing somewhere

dc65c212-3f14-4213-b940-a195aa816a79-5
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or it could just be that weekend
you go camping and what happens

dc65c212-3f14-4213-b940-a195aa816a79-6
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on that 6th week break is that 2
weeks before you take that break

dc65c212-3f14-4213-b940-a195aa816a79-7
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right you are. You ask anyone
you know Blake and Nick, how

dc65c212-3f14-4213-b940-a195aa816a79-8
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they sound.

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In there, you know going on a
holiday, they they sound

f80d4d88-a907-4b3d-b85a-e5fd33b32476-1
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chipper, right? And it
you off when you’re not. When

f80d4d88-a907-4b3d-b85a-e5fd33b32476-2
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you don’t have a break coming
up, you’re like so annoying

f80d4d88-a907-4b3d-b85a-e5fd33b32476-3
00:07:06.171 –> 00:07:09.387
because they get a natural
serotonin release, right? Then

f80d4d88-a907-4b3d-b85a-e5fd33b32476-4
00:07:09.387 –> 00:07:12.713
anticipate anticipation of the
holiday, then they go on the

f80d4d88-a907-4b3d-b85a-e5fd33b32476-5
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break, then they come back. Some
people might experience post

f80d4d88-a907-4b3d-b85a-e5fd33b32476-6
00:07:16.151 –> 00:07:19.699
holiday Blues, but don’t worry,
six weeks from there you’ve got

f80d4d88-a907-4b3d-b85a-e5fd33b32476-7
00:07:19.699 –> 00:07:23.137
another break scheduled in. And
so once you get these natural

f80d4d88-a907-4b3d-b85a-e5fd33b32476-8
00:07:23.137 –> 00:07:26.352
serotonin releases throughout
the year 2, you’ve got this

f80d4d88-a907-4b3d-b85a-e5fd33b32476-9
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great longevity.

0f275347-835b-4f70-ba10-3d18872582cd-0
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You know, you you both are
saying I wanna live forever.

0f275347-835b-4f70-ba10-3d18872582cd-1
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This is a a great strategy to be
able to do that. And three, when

0f275347-835b-4f70-ba10-3d18872582cd-2
00:07:34.431 –> 00:07:37.807
you’re taking these breaks, I’m
going to, you know, share

0f275347-835b-4f70-ba10-3d18872582cd-3
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something wild. I I really
encourage people to just to go

0f275347-835b-4f70-ba10-3d18872582cd-4
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off tech during that period of
time and just kind of switch off

0f275347-835b-4f70-ba10-3d18872582cd-5
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from the world. So then you can
really switch back on here on

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the inside. And the people that
are on that break with you, they

0f275347-835b-4f70-ba10-3d18872582cd-7
00:07:52.300 –> 00:07:55.909
get a very mindful version of
you and I cannot tell you until

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you try it.

6359a91b-bba3-4b84-9827-ff2fa78e97f5-0
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How recharging that is because
when you get back from that

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break.

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You’ve got you fully there, like
if you recharge the the battery

026e2a12-09e1-4f75-b4d7-c3fbc5ee8af5-1
00:08:04.752 –> 00:08:08.262
pack again and so that’s kind of
what I encourage people to do

026e2a12-09e1-4f75-b4d7-c3fbc5ee8af5-2
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and then you can go into the
beast mode if you want to cause

026e2a12-09e1-4f75-b4d7-c3fbc5ee8af5-3
00:08:11.662 –> 00:08:14.838
you got these shorter sharper
breaks coming up into your

026e2a12-09e1-4f75-b4d7-c3fbc5ee8af5-4
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calendar.

e5220cf0-30f4-4e53-8312-0a6fc16d0c6c-0
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Thought well I’ve got a question
on this this beast mode thing

e5220cf0-30f4-4e53-8312-0a6fc16d0c6c-1
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which I love by the way. I’m
asking for a friend has love,

e5220cf0-30f4-4e53-8312-0a6fc16d0c6c-2
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his hypothetical person asking
for a friend.

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00:08:27.490 –> 00:08:30.422
Who seems to be always in Beast
mode and you sort of think,

d5fb8af7-e7a7-4bf4-a984-44ec19350536-1
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well, I can’t get off now, I
can’t get off the treadmill.

d5fb8af7-e7a7-4bf4-a984-44ec19350536-2
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It’s almost like you caught
yourself in your own rat race.

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What is your best strategy to
actually start?

40653fbc-a6ab-4b67-bafb-37b5d5407d98-0
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The process of saying no and and
decoupling yourself from the

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commitments that you’ve got
yourself into. And sorry, just

40653fbc-a6ab-4b67-bafb-37b5d5407d98-2
00:08:46.478 –> 00:08:50.127
before you answer that, can I
extend on that? Cause I think

40653fbc-a6ab-4b67-bafb-37b5d5407d98-3
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like if you talk about your
history, Chelsea, you had a

40653fbc-a6ab-4b67-bafb-37b5d5407d98-4
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moment, you had a big moment
PDSD, there’s lots of people

40653fbc-a6ab-4b67-bafb-37b5d5407d98-5
00:08:57.059 –> 00:09:00.890
running around that don’t have
that big moment but are in base

40653fbc-a6ab-4b67-bafb-37b5d5407d98-6
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moment based mode 100% of the
time.

5c58ba59-8c14-4e77-af6d-a0231961b2df-0
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What’s your advice? So I think
you know circling in on both of

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those sort of questions. One
thing and we’ve all got our own

5c58ba59-8c14-4e77-af6d-a0231961b2df-2
00:09:11.657 –> 00:09:15.567
bag are busy right. I I love
beast mode like as a part of my

5c58ba59-8c14-4e77-af6d-a0231961b2df-3
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personality. It always has been
you know triple type, a high

5c58ba59-8c14-4e77-af6d-a0231961b2df-4
00:09:19.477 –> 00:09:23.515
functioning personality. I am at
Uni, I have a company, I am a

5c58ba59-8c14-4e77-af6d-a0231961b2df-5
00:09:23.515 –> 00:09:27.553
mum, right. So we’ve all got our
own bag of busy out there but

5c58ba59-8c14-4e77-af6d-a0231961b2df-6
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what I cannot have happen is for
me to have a mental health

5c58ba59-8c14-4e77-af6d-a0231961b2df-7
00:09:31.399 –> 00:09:34.220
relapse or for me to not enjoy
the journey.

d2256b2b-6154-4333-aab2-af0e4d232d8a-0
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And so something around, you
know, sitting these really clear

d2256b2b-6154-4333-aab2-af0e4d232d8a-1
00:09:38.260 –> 00:09:41.767
boundaries because productivity
is, it’s kind of this bizarre,

d2256b2b-6154-4333-aab2-af0e4d232d8a-2
00:09:41.767 –> 00:09:45.106
um, people always think, you
know, you gotta sacrifice your

d2256b2b-6154-4333-aab2-af0e4d232d8a-3
00:09:45.106 –> 00:09:48.501
sleep to get more done. You
can’t take those brain breaks on

d2256b2b-6154-4333-aab2-af0e4d232d8a-4
00:09:48.501 –> 00:09:51.952
every sort of 90 minute cycle
during the day because you just

d2256b2b-6154-4333-aab2-af0e4d232d8a-5
00:09:51.952 –> 00:09:55.291
got too much going on. But if
you don’t do that, the brain,

d2256b2b-6154-4333-aab2-af0e4d232d8a-6
00:09:55.291 –> 00:09:58.742
which is a muscle, right? It’s
not a computer system, it just

d2256b2b-6154-4333-aab2-af0e4d232d8a-7
00:09:58.742 –> 00:10:02.192
burns out. So we end up becoming
more unproductive, we end up

d2256b2b-6154-4333-aab2-af0e4d232d8a-8
00:10:02.192 –> 00:10:05.420
multitasking ourselves into
inefficiency and then we just

d2256b2b-6154-4333-aab2-af0e4d232d8a-9
00:10:05.420 –> 00:10:06.200
make mistakes.

9a5639fc-752a-4624-8541-ce0cde9357c7-0
00:10:06.390 –> 00:10:10.228
And so it’s kind of like we
actually need these things to be

9a5639fc-752a-4624-8541-ce0cde9357c7-1
00:10:10.228 –> 00:10:14.318
a hive, you know, a mindful high
performer. We need these breaks

9a5639fc-752a-4624-8541-ce0cde9357c7-2
00:10:14.318 –> 00:10:18.283
in the day and these boundary
set so we can get more juice out

9a5639fc-752a-4624-8541-ce0cde9357c7-3
00:10:18.283 –> 00:10:22.247
of the brain. So one way that I
really love and something that

9a5639fc-752a-4624-8541-ce0cde9357c7-4
00:10:22.247 –> 00:10:25.771
I’ve learned in my own life,
because I was the yes wing

9a5639fc-752a-4624-8541-ce0cde9357c7-5
00:10:25.771 –> 00:10:29.169
woman, you know, I was
everyone’s yes person. If they

9a5639fc-752a-4624-8541-ce0cde9357c7-6
00:10:29.169 –> 00:10:33.007
needed someone at the party,
Chelsea Pottinger was there. If

9a5639fc-752a-4624-8541-ce0cde9357c7-7
00:10:33.007 –> 00:10:36.280
they need to pick my brains, I’m
there if you know.

c2cdde59-75f9-4213-8239-8ed740d4c50d-0
00:10:36.370 –> 00:10:39.703
That’s almost at the detriment
to your own mental health and

c2cdde59-75f9-4213-8239-8ed740d4c50d-1
00:10:39.703 –> 00:10:42.983
you have own wellbeing. So I was
speaking to a couple of my

c2cdde59-75f9-4213-8239-8ed740d4c50d-2
00:10:42.983 –> 00:10:46.317
business mentors who are just
legends in their own right and

c2cdde59-75f9-4213-8239-8ed740d4c50d-3
00:10:46.317 –> 00:10:49.432
they, I was talking to them
about this sort of conundrum

c2cdde59-75f9-4213-8239-8ed740d4c50d-4
00:10:49.432 –> 00:10:52.766
that I was having. And they’re
like you really need to learn

c2cdde59-75f9-4213-8239-8ed740d4c50d-5
00:10:52.766 –> 00:10:56.100
how to say no, but doing it a
really kind way. And it’s been

c2cdde59-75f9-4213-8239-8ed740d4c50d-6
00:10:56.100 –> 00:10:59.543
the most empowering thing that
I’ve learned the last couple of

c2cdde59-75f9-4213-8239-8ed740d4c50d-7
00:10:59.543 –> 00:11:02.986
years. So I’m like the no guru
these days. So there’s a bit of

c2cdde59-75f9-4213-8239-8ed740d4c50d-8
00:11:02.986 –> 00:11:06.430
a formula to it. We kind of set
it up together and my mentors.

69c25572-4591-42a7-9968-c7399c7f0469-0
00:11:06.510 –> 00:11:09.671
Crafted it out. I took it to
university, made sure you know

69c25572-4591-42a7-9968-c7399c7f0469-1
00:11:09.671 –> 00:11:12.780
psychologically it wasn’t
hurting anyone. I just asked one

69c25572-4591-42a7-9968-c7399c7f0469-2
00:11:12.780 –> 00:11:16.205
of my lecturers and like is this
framework OK? And so I can give

69c25572-4591-42a7-9968-c7399c7f0469-3
00:11:16.205 –> 00:11:19.630
that to you if you want for your
audience. And I set up an email

69c25572-4591-42a7-9968-c7399c7f0469-4
00:11:19.630 –> 00:11:23.108
right just on my computer system
because of email efficiency hack

69c25572-4591-42a7-9968-c7399c7f0469-5
00:11:23.108 –> 00:11:26.428
to be honest. So it’s just more
productive. So it’s just like,

69c25572-4591-42a7-9968-c7399c7f0469-6
00:11:26.428 –> 00:11:29.379
you know, number one when
someone comes and asks me for

69c25572-4591-42a7-9968-c7399c7f0469-7
00:11:29.379 –> 00:11:32.540
something, can you be on our
podcast going to interview for

69c25572-4591-42a7-9968-c7399c7f0469-8
00:11:32.540 –> 00:11:35.754
this kind of pick your brains?
Can you help me out with this

69c25572-4591-42a7-9968-c7399c7f0469-9
00:11:35.754 –> 00:11:36.440
client pitch.

c0771234-91ba-4ab1-a630-74dfdb568eb4-0
00:11:36.510 –> 00:11:37.220
Whatever it is.

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-0
00:11:37.970 –> 00:11:41.224
One, whoever that person comes
to you, you need to obviously in

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-1
00:11:41.224 –> 00:11:44.530
the email saying, you know, hey
Blake, thanks for thinking of me

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-2
00:11:44.530 –> 00:11:47.785
for this opportunity. Alright,
so you need to thank that person

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-3
00:11:47.785 –> 00:11:51.040
because it’s really important to
them. And then #2, you need to

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-4
00:11:51.040 –> 00:11:54.244
let that person know what’s on
your plate. If we just say that

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-5
00:11:54.244 –> 00:11:57.245
we’re busy, people have got zero
idea of what busy is, OK,

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-6
00:11:57.245 –> 00:12:00.194
especially, you know what,
everyone’s bag of busy is just

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-7
00:12:00.194 –> 00:12:03.246
so different. So you kind of
need to list it out, you know?

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-8
00:12:03.246 –> 00:12:06.399
I’d love to help you out with
insert the requests or whatever

2ac6ea83-3bf6-44ef-9ce5-2232295e4cdd-9
00:12:06.399 –> 00:12:07.619
they’re asking from you.

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-0
00:12:07.870 –> 00:12:11.331
However, this is currently what
I’ve got my plate at the moment.

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-1
00:12:11.331 –> 00:12:14.313
I I’ve got, I’m at university
doing exams. I’ve got two

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-2
00:12:14.313 –> 00:12:17.721
keynotes a day. I’m interviewing
these people on podcasts. I’m,

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-3
00:12:17.721 –> 00:12:21.076
you know, being a mum. So you
just gotta list those priorities

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-4
00:12:21.076 –> 00:12:24.112
out for that person so they
know, right? And then #3 the

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-5
00:12:24.112 –> 00:12:27.307
next little paragraph and say
this is, you know, for people

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-6
00:12:27.307 –> 00:12:30.555
who are in a corporate job and
it’s their boss coming to ask

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-7
00:12:30.555 –> 00:12:33.910
them for something and they’re
just completely maxed out. So I

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-8
00:12:33.910 –> 00:12:36.679
think this is really important
mainly for corporate

e5236e8e-468b-4adb-8dc0-277cb5d1a24e-9
00:12:36.679 –> 00:12:38.810
professionals who are listening,
going.

903b01e2-49a1-4575-8fc3-4908ba993e8f-0
00:12:38.980 –> 00:12:42.375
How’s my boss? I can’t say no to
them. So what you need to do is

903b01e2-49a1-4575-8fc3-4908ba993e8f-1
00:12:42.375 –> 00:12:45.457
you need to reestablish the
business priorities, right? So

903b01e2-49a1-4575-8fc3-4908ba993e8f-2
00:12:45.457 –> 00:12:48.643
you need to go back to them
going, OK. If what you’re asking

903b01e2-49a1-4575-8fc3-4908ba993e8f-3
00:12:48.643 –> 00:12:51.777
from me is more important,
right, more vital than currently

903b01e2-49a1-4575-8fc3-4908ba993e8f-4
00:12:51.777 –> 00:12:54.964
what I’ve got on my list, I’m
happy to take it on because we

903b01e2-49a1-4575-8fc3-4908ba993e8f-5
00:12:54.964 –> 00:12:58.359
are, because it’s better for the
business goals. However, please

903b01e2-49a1-4575-8fc3-4908ba993e8f-6
00:12:58.359 –> 00:13:01.441
let me know what I need to
delegate off and to potentially

903b01e2-49a1-4575-8fc3-4908ba993e8f-7
00:13:01.441 –> 00:13:04.679
and to whom, so they know that
you need to reschedule, right?

903b01e2-49a1-4575-8fc3-4908ba993e8f-8
00:13:04.679 –> 00:13:08.023
Sort of reshuffle the list and
then tip #4 and this is the kind

903b01e2-49a1-4575-8fc3-4908ba993e8f-9
00:13:08.023 –> 00:13:09.119
of the last sentence.

1ace8add-2fd8-4538-85b0-ed8c075a47d2-0
00:13:09.190 –> 00:13:12.770
People who get FOMO, right, they
fear that they’re gonna miss out

1ace8add-2fd8-4538-85b0-ed8c075a47d2-1
00:13:12.770 –> 00:13:16.079
on something. They fear that
they’re doing a career limiting

1ace8add-2fd8-4538-85b0-ed8c075a47d2-2
00:13:16.079 –> 00:13:19.063
move. They fear that that
person’s ever gonna ask them

1ace8add-2fd8-4538-85b0-ed8c075a47d2-3
00:13:19.063 –> 00:13:22.427
again for another opportunity.
This is for you. Next time you

1ace8add-2fd8-4538-85b0-ed8c075a47d2-4
00:13:22.427 –> 00:13:25.899
do insert the request, I’d love
to help you out. I’d love to be

1ace8add-2fd8-4538-85b0-ed8c075a47d2-5
00:13:25.899 –> 00:13:29.262
there, whatever that is, right?
So they now know that this is

1ace8add-2fd8-4538-85b0-ed8c075a47d2-6
00:13:29.262 –> 00:13:32.843
not a no forever. It’s just a no
right now. And to be honest, you

1ace8add-2fd8-4538-85b0-ed8c075a47d2-7
00:13:32.843 –> 00:13:36.152
know people aren’t going to like
you any less for saying no.

1ace8add-2fd8-4538-85b0-ed8c075a47d2-8
00:13:36.152 –> 00:13:39.244
They’re going to really respect
that you’ve got your own

1ace8add-2fd8-4538-85b0-ed8c075a47d2-9
00:13:39.244 –> 00:13:40.329
boundaries in place.

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-0
00:13:40.690 –> 00:13:43.711
And I think we just gotta be
kinder to ourselves, you know,

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-1
00:13:43.711 –> 00:13:46.531
we can’t be everything to
everyone. And that framework,

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-2
00:13:46.531 –> 00:13:49.753
whether it’s an email template,
I’ve got in my notes section as

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-3
00:13:49.753 –> 00:13:52.925
well my phone so I can decline
social events when I’m just too

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-4
00:13:52.925 –> 00:13:55.947
flat out. You know, your friends
understand, right, that if

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-5
00:13:55.947 –> 00:13:59.169
you’re saying that you’re gonna
turn up to the next dinner date

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-6
00:13:59.169 –> 00:14:02.140
or the next lunch, that they
know that they’re getting the

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-7
00:14:02.140 –> 00:14:05.262
best version of you too, right?
You’re turning up with really

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-8
00:14:05.262 –> 00:14:08.132
good energy. And so I think
saying no is one of the best

cf3e9de6-1a27-4bd2-a2d5-98ea21f23fcf-9
00:14:08.132 –> 00:14:10.600
things to protect yourself,
right? Particularly.

8e2a197a-0cf6-473b-9ccc-b0c25096f570-0
00:14:10.690 –> 00:14:13.472
Beast mode people, you need to
get your own stuff done. You

8e2a197a-0cf6-473b-9ccc-b0c25096f570-1
00:14:13.472 –> 00:14:16.255
need to get your own **** done
for the day. If you’re doing

8e2a197a-0cf6-473b-9ccc-b0c25096f570-2
00:14:16.255 –> 00:14:19.084
everyone else’s stuff, you’re
working till midnight and it’s

8e2a197a-0cf6-473b-9ccc-b0c25096f570-3
00:14:19.084 –> 00:14:20.290
just it’s not fair on you.

9ec04cf6-aceb-4436-8464-d48c25410d19-0
00:14:21.130 –> 00:14:25.492
That’s a it’s a great call out.
I was actually listening to a

9ec04cf6-aceb-4436-8464-d48c25410d19-1
00:14:25.492 –> 00:14:30.065
podcast earlier this morning and
the guy was talking about Jomo,

9ec04cf6-aceb-4436-8464-d48c25410d19-2
00:14:30.065 –> 00:14:34.005
the joy of missing out. So
saying no and then going you

9ec04cf6-aceb-4436-8464-d48c25410d19-3
00:14:34.005 –> 00:14:38.227
know what, how good is this?
I’ve got this time or this, my

9ec04cf6-aceb-4436-8464-d48c25410d19-4
00:14:38.227 –> 00:14:42.589
head’s in feel straight because
I’ve parked that other stuff.

9ec04cf6-aceb-4436-8464-d48c25410d19-5
00:14:42.589 –> 00:14:46.600
Hey Chelsea, just in terms of
some practical advice, so.

1aedc2f7-c986-41ad-acf3-bdad30cefbe9-0
00:14:48.270 –> 00:14:53.749
Nicks in base mode. He wakes up.
It’s Monday morning, it’s 5:30.

1aedc2f7-c986-41ad-acf3-bdad30cefbe9-1
00:14:53.749 –> 00:14:59.144
He’s on his stationary bike in
his garage. He’s got three kids,

1aedc2f7-c986-41ad-acf3-bdad30cefbe9-2
00:14:59.144 –> 00:15:00.829
3 lunches to make 3.

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-0
00:15:02.300 –> 00:15:06.787
Kids to get to school. He’s got
he’s he’s his own boss. But he’s

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-1
00:15:06.787 –> 00:15:11.206
got 85 things that he’s gotta do
this week from your experience

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-2
00:15:11.206 –> 00:15:15.555
that start to the day like that
morning routine. How do we set

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-3
00:15:15.555 –> 00:15:19.974
ourselves up for life and work
success. Yeah. That’s a you know

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-4
00:15:19.974 –> 00:15:24.186
Nick I feel your pain. That’s
it’s a real it’s a real thing.

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-5
00:15:24.186 –> 00:15:28.052
Right. Being pulled from pillar
to post. So I think the

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-6
00:15:28.052 –> 00:15:32.125
beautiful thing about being a
human being is that every 24

c29d2a5d-1f69-4454-8cf1-3f11bcc15358-7
00:15:32.125 –> 00:15:32.539
hours.

a4027748-cbb5-4584-8481-190deec06ee3-0
00:15:32.620 –> 00:15:35.937
You get to start fresh, right?
It’s a fresh slate whenever you

a4027748-cbb5-4584-8481-190deec06ee3-1
00:15:35.937 –> 00:15:39.202
wake up. And so often when I see
across the board, across the

a4027748-cbb5-4584-8481-190deec06ee3-2
00:15:39.202 –> 00:15:42.361
globe is that 8085% of people
pick up their phone first up.

a4027748-cbb5-4584-8481-190deec06ee3-3
00:15:42.361 –> 00:15:45.679
And so there’s some really easy
wins we can get in the morning

a4027748-cbb5-4584-8481-190deec06ee3-4
00:15:45.679 –> 00:15:48.891
to set the tone right for the
day, because I can promise you

a4027748-cbb5-4584-8481-190deec06ee3-5
00:15:48.891 –> 00:15:52.050
right now, for those that are
listening, the way you set up

a4027748-cbb5-4584-8481-190deec06ee3-6
00:15:52.050 –> 00:15:55.473
those first few minutes will set
the tone for your whole day. So

a4027748-cbb5-4584-8481-190deec06ee3-7
00:15:55.473 –> 00:15:58.948
here’s some practical things you
can do as of tomorrow morning to

a4027748-cbb5-4584-8481-190deec06ee3-8
00:15:58.948 –> 00:16:01.739
get yourself in the right
headspace to optimise your

a4027748-cbb5-4584-8481-190deec06ee3-9
00:16:01.739 –> 00:16:02.740
energy to give you.

94ee8b24-87a7-4500-ad71-37596b0e6a5f-0
00:16:02.810 –> 00:16:06.563
Good clarity, right, and good
focus for the day. So number

94ee8b24-87a7-4500-ad71-37596b0e6a5f-1
00:16:06.563 –> 00:16:10.762
one, when you wake up a, if your
alarm clock sounds like this, if

94ee8b24-87a7-4500-ad71-37596b0e6a5f-2
00:16:10.762 –> 00:16:14.770
that’s you, I need you to change
that sound straight away, OK?

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-0
00:16:15.980 –> 00:16:18.880
You’re fooling yourself from
like this. You know, beautiful

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-1
00:16:18.880 –> 00:16:21.925
delta brain waves sleep straight
up into beta brain wave, very

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-2
00:16:21.925 –> 00:16:25.018
high stress, so kind of jolting
your way into the morning #2. I

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-3
00:16:25.018 –> 00:16:27.967
love field. Just to stick the
phone down, don’t don’t cheque

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-4
00:16:27.967 –> 00:16:31.109
out for the 1st 8 to 10 minutes.
What we see, you know in in the

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-5
00:16:31.109 –> 00:16:34.057
science is that the brain is
very vulnerable to whatever you

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-6
00:16:34.057 –> 00:16:37.006
consuming off your phone in
those first few minutes when you

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-7
00:16:37.006 –> 00:16:40.148
wake up. So as you can imagine,
you know, you wake up, you see a

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-8
00:16:40.148 –> 00:16:43.193
news feed, there’s a murder on
the news feed and it stimulates

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-9
00:16:43.193 –> 00:16:45.899
this huge amount of stress,
right? The amygdala and the

7e52e47b-dd9c-4bb0-bf01-e18fe8aa3065-10
00:16:45.899 –> 00:16:46.190
brain.

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-0
00:16:46.270 –> 00:16:49.581
They get very reactive. You get
cortisol, the adrenal glands

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-1
00:16:49.581 –> 00:16:53.056
will start pumping up, some open
nepheline because the brain is

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-2
00:16:53.056 –> 00:16:55.825
very vulnerable, very
neuroplastic. In the morning

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-3
00:16:55.825 –> 00:16:59.028
it’ll start to fart noise and
haptic Connexions for things

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-4
00:16:59.028 –> 00:17:02.557
like fear and worry and paranoia
and stress. And we haven’t even

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-5
00:17:02.557 –> 00:17:05.760
jumped down in bed yet, right?
We just seen this scrolling

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-6
00:17:05.760 –> 00:17:09.072
away. So I think that number one
is if they can just put the

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-7
00:17:09.072 –> 00:17:12.383
phone down and instead inside
their mind, just lay there and

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-8
00:17:12.383 –> 00:17:15.804
just think about a few things
that you’re grateful for. Always

7ebd2b48-f9ee-4457-bf34-cec7bcbf0e20-9
00:17:15.804 –> 00:17:16.130
say 5.

c4bf60b8-a20d-480f-8af6-1ecf33cab488-0
00:17:16.280 –> 00:17:19.596
Because that gives that person
kind of a 32nd cycle of really

c4bf60b8-a20d-480f-8af6-1ecf33cab488-1
00:17:19.596 –> 00:17:22.698
beautiful serotonin release,
which is the happy chemical,

c4bf60b8-a20d-480f-8af6-1ecf33cab488-2
00:17:22.698 –> 00:17:25.426
right? So it’s sitting in
cortisone adrenaline and

c4bf60b8-a20d-480f-8af6-1ecf33cab488-3
00:17:25.426 –> 00:17:28.528
starting the day that way with
that lens. I always say to

c4bf60b8-a20d-480f-8af6-1ecf33cab488-4
00:17:28.528 –> 00:17:32.005
people, I want you to own those
first eight minutes, and you set

c4bf60b8-a20d-480f-8af6-1ecf33cab488-5
00:17:32.005 –> 00:17:35.321
it up how you see fit. Do not
let the world in to dictate how

c4bf60b8-a20d-480f-8af6-1ecf33cab488-6
00:17:35.321 –> 00:17:38.745
you should start your day. You
set it up how you see fit. These

c4bf60b8-a20d-480f-8af6-1ecf33cab488-7
00:17:38.745 –> 00:17:42.007
are the five things that I’m
grateful for. It’s kind of like

c4bf60b8-a20d-480f-8af6-1ecf33cab488-8
00:17:42.007 –> 00:17:45.270
to be in awe, right? The fact
that we are these tiny ants on

c4bf60b8-a20d-480f-8af6-1ecf33cab488-9
00:17:45.270 –> 00:17:46.180
this tiny planet.

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-0
00:17:46.300 –> 00:17:50.011
In his tiny Galaxy, we are so
small in this journey, we should

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-1
00:17:50.011 –> 00:17:53.310
wake up every morning in all
going, Oh my gosh, I can’t

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-2
00:17:53.310 –> 00:17:56.903
believe I’m alive today. So
that’s a beautiful way to set it

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-3
00:17:56.903 –> 00:18:00.733
up instead. And then a couple of
other quick wins, you know, get

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-4
00:18:00.733 –> 00:18:04.385
up, brush your teeth with the
opposite hand. It’s a beautiful

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-5
00:18:04.385 –> 00:18:07.802
way to stimulate dexterity in
the brain. It’s a beautiful

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-6
00:18:07.802 –> 00:18:11.336
mindful task. So that also
really helps, you know, keep the

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-7
00:18:11.336 –> 00:18:14.871
brain young, then go smash a
huge glass of water, everyone,

284dc93f-e0ed-4ada-8c4b-c1174d8ebb9d-8
00:18:14.871 –> 00:18:16.580
before you hit up your first.

742713ce-fe25-4eac-bbcd-c2b86b818e7a-0
00:18:16.650 –> 00:18:20.272
Coffee because the brain, like,
we all sweat when we sleep. I

742713ce-fe25-4eac-bbcd-c2b86b818e7a-1
00:18:20.272 –> 00:18:24.127
know that sounds disgusting, but
isn’t it? Right? OK yeah. You’re

742713ce-fe25-4eac-bbcd-c2b86b818e7a-2
00:18:24.127 –> 00:18:27.457
not alone. We’re not alone.
We’re all sweating at night.

742713ce-fe25-4eac-bbcd-c2b86b818e7a-3
00:18:27.457 –> 00:18:31.138
We’re all breathing. We wake up
really dehydrated, our brains,

742713ce-fe25-4eac-bbcd-c2b86b818e7a-4
00:18:31.138 –> 00:18:34.760
like 75% water. So before we hit
up our first long black, you

742713ce-fe25-4eac-bbcd-c2b86b818e7a-5
00:18:34.760 –> 00:18:38.499
know, it’s really important to
to chug a really big, nice glass

742713ce-fe25-4eac-bbcd-c2b86b818e7a-6
00:18:38.499 –> 00:18:42.121
of water to rehydrate the brain
and the system. And then, you

742713ce-fe25-4eac-bbcd-c2b86b818e7a-7
00:18:42.121 –> 00:18:45.567
know, the day kind of begins,
right, if you can squeeze in

742713ce-fe25-4eac-bbcd-c2b86b818e7a-8
00:18:45.567 –> 00:18:46.970
movement in the morning.

4193a12c-509d-4c52-8e00-6e9d6a608191-0
00:18:47.040 –> 00:18:50.077
It’s amazing. If you can do a
hot shower followed by cold

4193a12c-509d-4c52-8e00-6e9d6a608191-1
00:18:50.077 –> 00:18:53.168
water shower, that’s fantastic
for the brain. There’s some

4193a12c-509d-4c52-8e00-6e9d6a608191-2
00:18:53.168 –> 00:18:55.996
other winds you can do there,
but what always I don’t

4193a12c-509d-4c52-8e00-6e9d6a608191-3
00:18:55.996 –> 00:18:59.348
overwhelm the audience. I just
say, if you can just concentrate

4193a12c-509d-4c52-8e00-6e9d6a608191-4
00:18:59.348 –> 00:19:02.334
tomorrow morning on not looking
at your phone, you know,

4193a12c-509d-4c52-8e00-6e9d6a608191-5
00:19:02.334 –> 00:19:05.476
brushing your teeth in the
opposite hand and then hydrating

4193a12c-509d-4c52-8e00-6e9d6a608191-6
00:19:05.476 –> 00:19:08.933
your system with a huge glass of
water, that right there would be

4193a12c-509d-4c52-8e00-6e9d6a608191-7
00:19:08.933 –> 00:19:12.180
sensational. That would be game
changing for people’s morning

4193a12c-509d-4c52-8e00-6e9d6a608191-8
00:19:12.180 –> 00:19:12.600
routine.

ec20d3a7-d395-4c2b-a6b3-b6eaa3935f91-0
00:19:13.270 –> 00:19:17.292
I have a question for you. What
if instead of hearing the beep

ec20d3a7-d395-4c2b-a6b3-b6eaa3935f91-1
00:19:17.292 –> 00:19:20.230
beep beep as your alarm clock,
you hear dead?

abc384d4-17f8-4636-966d-90806fe0b216-0
00:19:22.290 –> 00:19:25.532
I remember those days. And,
look, I think if you’re hearing

abc384d4-17f8-4636-966d-90806fe0b216-1
00:19:25.532 –> 00:19:29.045
those beautiful, uh, kids waking
you up, I always say to people,

abc384d4-17f8-4636-966d-90806fe0b216-2
00:19:29.045 –> 00:19:32.234
bring them on their journey,
right. They wake you up. They

abc384d4-17f8-4636-966d-90806fe0b216-3
00:19:32.234 –> 00:19:35.530
kind of jolt you out. And here
we are, we’re up. And 5:00 AM

abc384d4-17f8-4636-966d-90806fe0b216-4
00:19:35.530 –> 00:19:38.611
what I used to do with Clara
when she was, you know, two

abc384d4-17f8-4636-966d-90806fe0b216-5
00:19:38.611 –> 00:19:41.907
years old and she was walking
into the room to tap me on the

abc384d4-17f8-4636-966d-90806fe0b216-6
00:19:41.907 –> 00:19:45.366
head that she was awake. I would
take her out to the chalkboard

abc384d4-17f8-4636-966d-90806fe0b216-7
00:19:45.366 –> 00:19:48.663
and just start that gratitude
practise with her. And so, you

abc384d4-17f8-4636-966d-90806fe0b216-8
00:19:48.663 –> 00:19:51.960
know, we had a blackboard in the
kitchen and he always said.

96bdd251-161b-4952-858b-cdc21928f062-0
00:19:52.040 –> 00:19:55.328
Sweetie, you know what are you
grateful for this morning? And

96bdd251-161b-4952-858b-cdc21928f062-1
00:19:55.328 –> 00:19:58.669
she’s always say the same three
things when she was that young

96bdd251-161b-4952-858b-cdc21928f062-2
00:19:58.669 –> 00:20:02.170
nanny Papa and Pippy the dog and
I’m like, where’s your mum like?

0419c649-5a1d-4927-bea3-6a9cebb0cb96-0
00:20:03.790 –> 00:20:08.064
I literally put myself on top of
the list every morning. Um. But

0419c649-5a1d-4927-bea3-6a9cebb0cb96-1
00:20:08.064 –> 00:20:11.878
kids are sponges and they
observe from their parents. And

0419c649-5a1d-4927-bea3-6a9cebb0cb96-2
00:20:11.878 –> 00:20:15.824
so right now there’s nothing
more sadder for me than seeing

0419c649-5a1d-4927-bea3-6a9cebb0cb96-3
00:20:15.824 –> 00:20:19.375
our little ones out there
develop these negative self

0419c649-5a1d-4927-bea3-6a9cebb0cb96-4
00:20:19.375 –> 00:20:23.255
beliefs. And and suicide is one
of the biggest killers for

0419c649-5a1d-4927-bea3-6a9cebb0cb96-5
00:20:23.255 –> 00:20:27.463
children in Australia aged 5 to
17 and that that enrages me and

0419c649-5a1d-4927-bea3-6a9cebb0cb96-6
00:20:27.463 –> 00:20:31.343
makes me so sad on every level
and I think well as parents

0419c649-5a1d-4927-bea3-6a9cebb0cb96-7
00:20:31.343 –> 00:20:34.040
right as their guides through
this life.

88ab765a-6bdc-4903-ba59-f96a0306e918-0
00:20:34.120 –> 00:20:37.375
Meditate them. They use tools
and techniques to make their

88ab765a-6bdc-4903-ba59-f96a0306e918-1
00:20:37.375 –> 00:20:38.590
life smoother as well.

60c9e431-248c-407a-b32e-8fa8de1b112c-0
00:20:40.280 –> 00:20:42.550
OK, you have.

730d7faa-d12f-4830-8c6b-ac207c2e9ebb-0
00:20:43.940 –> 00:20:47.903
Had this moment in time. You
flicked the switch. You said I’m

730d7faa-d12f-4830-8c6b-ac207c2e9ebb-1
00:20:47.903 –> 00:20:48.990
gonna go out and.

d9722da5-a29e-4043-bd9a-d3e645cad009-0
00:20:50.570 –> 00:20:53.961
Help people and you’ve helped
over 1,000,000 people when and

d9722da5-a29e-4043-bd9a-d3e645cad009-1
00:20:53.961 –> 00:20:57.130
we don’t have a lot of time
left. But when you consider.

0075ff91-e840-4d1e-9cc7-98d84febdd5c-0
00:20:58.470 –> 00:20:59.060
The.

0dee997b-018a-4fb3-a094-516d2a1d4785-0
00:20:59.820 –> 00:21:02.310
Conversations that you’ve had
with those million people?

c084ead2-6899-4784-bffe-3c21f110ba77-0
00:21:03.050 –> 00:21:06.565
If there were one or two things
that you could leave our

c084ead2-6899-4784-bffe-3c21f110ba77-1
00:21:06.565 –> 00:21:10.142
listeners with to just to focus
on to help them with high

c084ead2-6899-4784-bffe-3c21f110ba77-2
00:21:10.142 –> 00:21:13.965
performance, whatever that shift
from where they are today to

c084ead2-6899-4784-bffe-3c21f110ba77-3
00:21:13.965 –> 00:21:17.789
wherever next. If there were
just one or two things that they

c084ead2-6899-4784-bffe-3c21f110ba77-4
00:21:17.789 –> 00:21:21.674
could do in their life to get
more out of it, what would those

c084ead2-6899-4784-bffe-3c21f110ba77-5
00:21:21.674 –> 00:21:22.970
one or two things be?

454ef891-43ea-4a04-a88a-59be6223ebc6-0
00:21:24.800 –> 00:21:29.646
OK, so if you want to be in mine
for high performer in your life,

454ef891-43ea-4a04-a88a-59be6223ebc6-1
00:21:29.646 –> 00:21:33.758
whether that’s at Home, Uni
School, corporate world, it

454ef891-43ea-4a04-a88a-59be6223ebc6-2
00:21:33.758 –> 00:21:37.650
starts the night before. I
really do think you know.

1082cffb-1d4b-4e4f-944e-3cadc55eccfb-0
00:21:38.560 –> 00:21:41.567
As we get older, well for
everyone really sleep is the

1082cffb-1d4b-4e4f-944e-3cadc55eccfb-1
00:21:41.567 –> 00:21:44.410
elixir for our life and and
consistent great sleep.

f6a6adf7-02f9-46db-bcae-5155e726fef0-0
00:21:45.820 –> 00:21:49.371
It gets quite elusive for people
and they feel like that’s the

f6a6adf7-02f9-46db-bcae-5155e726fef0-1
00:21:49.371 –> 00:21:52.471
one thing they can give up to
perform higher, but it’s

f6a6adf7-02f9-46db-bcae-5155e726fef0-2
00:21:52.471 –> 00:21:56.078
actually the opposite is true.
And if we don’t set ourselves up

f6a6adf7-02f9-46db-bcae-5155e726fef0-3
00:21:56.078 –> 00:21:59.629
for a great night’s sleep, then
the next day our resilience is

f6a6adf7-02f9-46db-bcae-5155e726fef0-4
00:21:59.629 –> 00:22:03.350
down, our cardiovascular fitness
is down. We’re not consolidating

f6a6adf7-02f9-46db-bcae-5155e726fef0-5
00:22:03.350 –> 00:22:06.844
our memories from the day before
and we just start behind. So

f6a6adf7-02f9-46db-bcae-5155e726fef0-6
00:22:06.844 –> 00:22:10.508
something that really, really is
helpful for people getting them

f6a6adf7-02f9-46db-bcae-5155e726fef0-7
00:22:10.508 –> 00:22:13.890
really quality rest would be
some really simple little tips

f6a6adf7-02f9-46db-bcae-5155e726fef0-8
00:22:13.890 –> 00:22:15.920
here. One getting off your
screens.

d88f672d-84b9-4a8d-b650-0d37a1adc881-0
00:22:16.000 –> 00:22:19.374
Half an hour before bed like
that is just a non-negotiable.

d88f672d-84b9-4a8d-b650-0d37a1adc881-1
00:22:19.374 –> 00:22:22.580
We cannot deny that in the
research anymore. It switches

d88f672d-84b9-4a8d-b650-0d37a1adc881-2
00:22:22.580 –> 00:22:25.898
off your melatonin, the blue,
red and yellow light. So you

d88f672d-84b9-4a8d-b650-0d37a1adc881-3
00:22:25.898 –> 00:22:29.216
know, if you’re watching, you
know, a series on TV, you’re

d88f672d-84b9-4a8d-b650-0d37a1adc881-4
00:22:29.216 –> 00:22:32.647
looking at your phone in bed.
Just know that, you know, your

d88f672d-84b9-4a8d-b650-0d37a1adc881-5
00:22:32.647 –> 00:22:35.459
brain kind of is 1/2 now
unwinding period, to get

d88f672d-84b9-4a8d-b650-0d37a1adc881-6
00:22:35.459 –> 00:22:39.002
yourself into deep sleep. And so
that number one would be that

d88f672d-84b9-4a8d-b650-0d37a1adc881-7
00:22:39.002 –> 00:22:42.320
just jumping off your phones
half an hour before bed. Two,

d88f672d-84b9-4a8d-b650-0d37a1adc881-8
00:22:42.320 –> 00:22:45.470
don’t drink coffee after 2:00
PM, right? Go hard in the

d88f672d-84b9-4a8d-b650-0d37a1adc881-9
00:22:45.470 –> 00:22:45.920
morning.

7231a111-2864-4808-9742-fcaedbbe5a8d-0
00:22:46.010 –> 00:22:49.524
Cut it off the two because the
brain, the half life of caffeine

7231a111-2864-4808-9742-fcaedbbe5a8d-1
00:22:49.524 –> 00:22:52.984
will still be circular in the
brain for the next 6 to 8 hours.

7231a111-2864-4808-9742-fcaedbbe5a8d-2
00:22:52.984 –> 00:22:56.170
So 2:00 PM’s a good deadline.
And three, when it comes to

7231a111-2864-4808-9742-fcaedbbe5a8d-3
00:22:56.170 –> 00:22:59.190
alcohol, a lot of people use it
as a crux right to get

7231a111-2864-4808-9742-fcaedbbe5a8d-4
00:22:59.190 –> 00:23:02.596
themselves off to sleep. If you
have one alcoholic drink, you

7231a111-2864-4808-9742-fcaedbbe5a8d-5
00:23:02.596 –> 00:23:06.001
know, followed by a water chaser
that isn’t too close to bed,

7231a111-2864-4808-9742-fcaedbbe5a8d-6
00:23:06.001 –> 00:23:09.241
your brain seems to be kind of
OK in terms of the deep REM

7231a111-2864-4808-9742-fcaedbbe5a8d-7
00:23:09.241 –> 00:23:12.646
sleep, but if you go 2 drinks
ANOVA, you’re dusted. Like your

7231a111-2864-4808-9742-fcaedbbe5a8d-8
00:23:12.646 –> 00:23:16.051
brain will go berserk on you.
You’re going to wake up, right?

7231a111-2864-4808-9742-fcaedbbe5a8d-9
00:23:16.051 –> 00:23:17.150
You’re going to get.

f9f6b9d7-612c-4939-b862-9544ff44ed80-0
00:23:17.220 –> 00:23:20.126
Very deep room for the first
part of the night, you’ll wake

f9f6b9d7-612c-4939-b862-9544ff44ed80-1
00:23:20.126 –> 00:23:23.178
up with a thing called rebound
insomnia. That’s when you go do

f9f6b9d7-612c-4939-b862-9544ff44ed80-2
00:23:23.178 –> 00:23:26.376
a wee. Then you come back to bed
and you’ll stay in Lightroom and

f9f6b9d7-612c-4939-b862-9544ff44ed80-3
00:23:26.376 –> 00:23:29.234
toss and turn. Have lots of
dreams. And so I always say to

f9f6b9d7-612c-4939-b862-9544ff44ed80-4
00:23:29.234 –> 00:23:32.335
people you know, from a mental
health ambassador point of view,

f9f6b9d7-612c-4939-b862-9544ff44ed80-5
00:23:32.335 –> 00:23:35.290
if you can have, you know, three
to four alcohol free nights

f9f6b9d7-612c-4939-b862-9544ff44ed80-6
00:23:35.290 –> 00:23:37.955
during the week, that is
incredible for your brain. If

f9f6b9d7-612c-4939-b862-9544ff44ed80-7
00:23:37.955 –> 00:23:40.861
you are going out for a nice
dinner during the week, have a

f9f6b9d7-612c-4939-b862-9544ff44ed80-8
00:23:40.861 –> 00:23:43.865
you know, you’re like, I really
want a nice glass of wine? Go

f9f6b9d7-612c-4939-b862-9544ff44ed80-9
00:23:43.865 –> 00:23:46.530
the highest quality you can
afford, right? The highest

f9f6b9d7-612c-4939-b862-9544ff44ed80-10
00:23:46.530 –> 00:23:47.159
quality less.

858341b7-8c04-4f14-888d-6aca4543e5e7-0
00:23:47.230 –> 00:23:50.386
Love on the weekend? Free Ryan.
If you’re at a wedding, you’re

858341b7-8c04-4f14-888d-6aca4543e5e7-1
00:23:50.386 –> 00:23:53.493
at dinner and you step over that
too. Drink raw, I say. Light

858341b7-8c04-4f14-888d-6aca4543e5e7-2
00:23:53.493 –> 00:23:56.350
yourself up, right? You’re not
going to sleep very well.

2e23d0d3-3a96-4f51-910b-6ba0e45b3ec9-0
00:23:58.500 –> 00:24:03.326
Go your hardest God grace mode.
Go base mode. Yeah. Two or

2e23d0d3-3a96-4f51-910b-6ba0e45b3ec9-1
00:24:03.326 –> 00:24:04.390
twenty, yeah.

587fde12-42b3-44dc-8433-0681222127ef-0
00:24:05.890 –> 00:24:10.023
I like it. Hey, Chelsea, thank
you so much for your time and

587fde12-42b3-44dc-8433-0681222127ef-1
00:24:10.023 –> 00:24:14.291
our listeners, they can pick up
your amazing book, the Mindful

587fde12-42b3-44dc-8433-0681222127ef-2
00:24:14.291 –> 00:24:18.153
high performer. If they wanna
hear more about all of the

587fde12-42b3-44dc-8433-0681222127ef-3
00:24:18.153 –> 00:24:22.286
things that that you’ve learned
and that you’ve passed on to

587fde12-42b3-44dc-8433-0681222127ef-4
00:24:22.286 –> 00:24:25.809
over 1,000,000 Australians,
where do they find you?

1ae80cf4-7a56-436f-996d-8b4f02896a73-0
00:24:26.830 –> 00:24:30.438
Thanks so much guys for having
me on todayeqmines.com is our

1ae80cf4-7a56-436f-996d-8b4f02896a73-1
00:24:30.438 –> 00:24:34.284
website. Also on Instagram at EQ
Mines, we do mental health tips

1ae80cf4-7a56-436f-996d-8b4f02896a73-2
00:24:34.284 –> 00:24:38.011
and tools and resources up there
every single day. So come and

1ae80cf4-7a56-436f-996d-8b4f02896a73-3
00:24:38.011 –> 00:24:41.502
join our community. They are
very supportive of. They have

1ae80cf4-7a56-436f-996d-8b4f02896a73-4
00:24:41.502 –> 00:24:45.229
about, I think close to 100,000
corporate professionals there,

1ae80cf4-7a56-436f-996d-8b4f02896a73-5
00:24:45.229 –> 00:24:48.956
but there’s mums and dads and
uni students there too. And it’s

1ae80cf4-7a56-436f-996d-8b4f02896a73-6
00:24:48.956 –> 00:24:52.565
a really supportive community.
So if you need tips and tools

1ae80cf4-7a56-436f-996d-8b4f02896a73-7
00:24:52.565 –> 00:24:56.233
and resources for performance
and for mental health, we would

1ae80cf4-7a56-436f-996d-8b4f02896a73-8
00:24:56.233 –> 00:24:57.180
love to see you.

ca080339-fc7a-4721-9fa0-6ee3a0786af2-0
00:24:57.250 –> 00:24:58.300
At that platform.

e51f7649-ae8b-4b08-b877-c17404e2bb50-0
00:24:59.760 –> 00:25:03.477
Well, thank you Chelsea. You’ve
been amazing. Maybe next time we

e51f7649-ae8b-4b08-b877-c17404e2bb50-1
00:25:03.477 –> 00:25:07.252
can get you back for we can take
you. We’d love to hear the whole

e51f7649-ae8b-4b08-b877-c17404e2bb50-2
00:25:07.252 –> 00:25:10.684
story, but you know that I
reckon that’s a long form 2 hour

e51f7649-ae8b-4b08-b877-c17404e2bb50-3
00:25:10.684 –> 00:25:10.970
chat.

2ed9fd88-f48d-48db-bccf-c9ed1588ebf1-0
00:25:13.280 –> 00:25:16.088
I would love that. That sounds
great. Thanks so much for having

2ed9fd88-f48d-48db-bccf-c9ed1588ebf1-1
00:25:16.088 –> 00:25:17.230
me today. Thanks, Chelsea.

93986fa8-404d-42cf-8c49-70fb1a51f656-0
00:25:20.140 –> 00:25:23.692
Alright, thank you. I think with
a minute to spare. Look at that

93986fa8-404d-42cf-8c49-70fb1a51f656-1
00:25:23.692 –> 00:25:27.135
awesome efficient beast mode.
That’s us. We just get it. Yeah.

93986fa8-404d-42cf-8c49-70fb1a51f656-2
00:25:27.135 –> 00:25:30.251
Yeah. Hey, where are you headed?
Who are you talking to?

93986fa8-404d-42cf-8c49-70fb1a51f656-3
00:25:30.251 –> 00:25:33.257
Commonwealth Bank. So, yeah,
then I’m back on the road

93986fa8-404d-42cf-8c49-70fb1a51f656-4
00:25:33.257 –> 00:25:36.700
tomorrow. So everything’s from
home today and then back on the

93986fa8-404d-42cf-8c49-70fb1a51f656-5
00:25:36.700 –> 00:25:39.870
road keynote speaking for the
rest of the week. So, yeah,

93986fa8-404d-42cf-8c49-70fb1a51f656-6
00:25:39.870 –> 00:25:43.149
that’s good. I’m not at uni at
the moment, so I’ve got some

93986fa8-404d-42cf-8c49-70fb1a51f656-7
00:25:43.149 –> 00:25:46.592
head space to be able to, you
know, do this other stuff, which

93986fa8-404d-42cf-8c49-70fb1a51f656-8
00:25:46.592 –> 00:25:47.030
is good.

72089f36-02fe-42c7-87b5-faa33c8d6f52-0
00:25:48.130 –> 00:25:52.082
But thank you and I’ll announce
tough isn’t it being a small

72089f36-02fe-42c7-87b5-faa33c8d6f52-1
00:25:52.082 –> 00:25:56.229
business and you know but it’s
it’s very rewarding. It’s a yeah

72089f36-02fe-42c7-87b5-faa33c8d6f52-2
00:25:56.229 –> 00:26:00.311
hey fun I’ll never go back to
corporate. I’m like never will I

72089f36-02fe-42c7-87b5-faa33c8d6f52-3
00:26:00.311 –> 00:26:00.830
go back.

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-0
00:26:02.670 –> 00:26:06.302
I love it too much. Yeah. Have
I? Thanks for the chat. That was

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-1
00:26:06.302 –> 00:26:09.821
unreal. Have a great day, guys.
Thanks, Chelsea. We’ll, we’ll

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-2
00:26:09.821 –> 00:26:12.886
shoot you a note once the
episode is ready. And yeah,

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-3
00:26:12.886 –> 00:26:16.405
thanks again. Really appreciate
it. Pleasure. And if you need

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-4
00:26:16.405 –> 00:26:19.925
social assets, just email the
team. They got photos and stuff

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-5
00:26:19.925 –> 00:26:23.217
to use and reshare on our
platforms, too. We will. Great.

3e7cfc0e-42e3-4b8c-8de7-9acd68e5dd78-6
00:26:23.217 –> 00:26:24.920
So, Chelsea, have a great day.

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