1 00:00:00,700 --> 00:00:03,200 Welcome to the nourishing. Amy podcast. 2 00:00:03,300 --> 00:00:06,200 I'm Amy Rankin. I am an emotional intelligence 3 00:00:06,200 --> 00:00:10,000 and life coach as Speaker, a Creator, and a wellness. 4 00:00:10,000 --> 00:00:13,500 Chaser, I have created this podcast for you to learn how 5 00:00:13,500 --> 00:00:17,300 'but mindset changes and get really actionable. 6 00:00:17,300 --> 00:00:22,200 Takeaways to find out who you are, what lights you up, how you 7 00:00:22,200 --> 00:00:26,100 can love yourself again and how to live your best life. 8 00:00:27,000 --> 00:00:29,900 Give yourself the space to welcome in more self-care and 9 00:00:30,100 --> 00:00:33,000 confidence. Reduce feelings like overwhelm 10 00:00:33,000 --> 00:00:36,600 and stress and let find your sparkle again. 11 00:00:37,400 --> 00:00:40,300 Are you ready? Let's do it. 12 00:00:49,100 --> 00:00:53,100 Hello and welcome to episode 105 of the nourishing. 13 00:00:53,100 --> 00:00:56,200 Amy podcast, welcome back. Thank you so much for being here 14 00:00:56,200 --> 00:00:59,300 with me today. Today, I'm going to be talking 15 00:00:59,300 --> 00:01:02,400 with you about confirmation bias. 16 00:01:02,400 --> 00:01:06,200 Now it is a topic that I have spoken about before a little 17 00:01:06,200 --> 00:01:09,800 while ago in the mindset series when we were talking about 18 00:01:09,800 --> 00:01:13,300 cognitive distortions and thinking patterns, but it feels 19 00:01:13,300 --> 00:01:16,400 like a super relevant. One that has been coming up for 20 00:01:16,500 --> 00:01:20,600 me personally myself. Certainly, but also quite a few 21 00:01:20,600 --> 00:01:23,000 other people when we've been like having conversations and 22 00:01:23,000 --> 00:01:25,200 noticing noticing things coming up for us. 23 00:01:25,200 --> 00:01:29,800 And it's kind of that feeling of like, you know, what, it's like 24 00:01:30,200 --> 00:01:34,300 when it rains, it, pours, and you just feel like, could there 25 00:01:34,300 --> 00:01:38,700 be anything else to go wrong? So I want to talk about that 26 00:01:38,700 --> 00:01:42,600 today but of course, before I jump into that topic, I'm going 27 00:01:42,600 --> 00:01:46,000 to give you my recommendation, so if you follow me over on 28 00:01:46,000 --> 00:01:47,700 Instagram, you would have seen that. 29 00:01:47,900 --> 00:01:50,000 I've recently. Over the last few weeks really 30 00:01:50,000 --> 00:01:53,200 gotten back into reading again, it's a habit that I've started 31 00:01:53,200 --> 00:01:55,200 to bring in as a bit of a habit swap. 32 00:01:55,200 --> 00:01:58,000 So, again, habit swaps is something that I have spoken a 33 00:01:58,000 --> 00:02:01,200 lot about on the podcast. There's a whole episode on 34 00:02:01,200 --> 00:02:04,400 ditching bad habits and the benefits of bringing in habit 35 00:02:04,400 --> 00:02:06,600 swaps and stuff like that, that you can go and listen to. 36 00:02:06,600 --> 00:02:11,700 But a bad habit that I was getting into, was scrolling more 37 00:02:11,700 --> 00:02:15,400 specifically scrolling either early in the morning and also 38 00:02:15,400 --> 00:02:17,600 later at night as well. So, after I finished work, I 39 00:02:17,600 --> 00:02:21,300 feel like You know, having a baby and then having work and 40 00:02:21,300 --> 00:02:23,500 all of that kind of stuff, it just can feel really 41 00:02:23,500 --> 00:02:27,900 overwhelming some days and I just want to switch my brain off 42 00:02:27,900 --> 00:02:33,000 and so my go-to will either be like a TV show or scrolling on 43 00:02:33,000 --> 00:02:37,200 my phone, which you guys will always know that I don't 44 00:02:37,200 --> 00:02:39,700 encourage anyone to fully cut these things out of their lives 45 00:02:39,700 --> 00:02:43,000 all together, but the key is kind of recognizing how is this 46 00:02:43,000 --> 00:02:47,100 becoming limiting for me and, or is it actually becoming 47 00:02:47,100 --> 00:02:48,500 limiting? And I know for me, when I, 48 00:02:48,800 --> 00:02:50,700 Myself that question. I was like well yeah it is 49 00:02:50,700 --> 00:02:52,600 because it's keeping me up later at night. 50 00:02:52,600 --> 00:02:56,700 That ideally I would like to be which means I'm then also not 51 00:02:56,700 --> 00:02:59,000 getting up as early as what I would like to be and I'm not 52 00:02:59,000 --> 00:03:02,200 getting that time for me in the mornings and prioritizing that 53 00:03:02,200 --> 00:03:04,300 time for me in the mornings because I'm pressing snooze 54 00:03:04,300 --> 00:03:07,300 because I'm tired, which I know a lot of you guys can relate to 55 00:03:07,300 --> 00:03:10,400 as well. So I started to read my books 56 00:03:10,400 --> 00:03:12,900 again. So, I kicked my little butt into 57 00:03:12,900 --> 00:03:16,600 gear and I just saw this, is it, like, you've got to stop the 58 00:03:16,608 --> 00:03:22,000 scroll and it's just so Ritual, especially when you're feeling 59 00:03:22,400 --> 00:03:24,700 tired, when you're feeling exhausted, if you're feeling 60 00:03:24,700 --> 00:03:29,200 mentally physically emotionally drained, it's just really easy 61 00:03:29,200 --> 00:03:33,400 to switch, back to a flip back, to those distraction techniques 62 00:03:33,400 --> 00:03:35,400 again. That's also another episode that 63 00:03:35,400 --> 00:03:37,600 I have as well on distraction techniques. 64 00:03:38,400 --> 00:03:40,700 I think it's called, I used track distracting yourself from 65 00:03:40,700 --> 00:03:43,200 reality. So anyway, a book that I just 66 00:03:43,200 --> 00:03:46,900 finished, which I did post about, on my Instagram is called 67 00:03:46,900 --> 00:03:52,700 you need to know by Nicola. Moriarty guys, it is the best 68 00:03:52,700 --> 00:03:55,600 book I have read in a very, very long time. 69 00:03:55,600 --> 00:03:58,400 And I think the reason why I kind of fell off the wagon a 70 00:03:58,408 --> 00:04:01,500 little bit from reading, is because the recent ones that 71 00:04:01,500 --> 00:04:06,000 I've read whilst I did like them, I wasn't like fully fully 72 00:04:06,000 --> 00:04:10,300 hooked in and so I was reading them because I was like enjoying 73 00:04:10,300 --> 00:04:14,400 the storyline and it was good but I wasn't like, oh my gosh I 74 00:04:14,400 --> 00:04:18,700 can't put this book down. Honestly, I read this whole book 75 00:04:18,700 --> 00:04:23,000 in, like, two days. I woke up at 5 a.m. so that I 76 00:04:23,000 --> 00:04:26,700 could read and try and get the book finished before I wanted to 77 00:04:26,700 --> 00:04:29,700 be out of bed and doing my normal morning routine and 78 00:04:29,700 --> 00:04:31,800 that's not something that I normally do. 79 00:04:31,800 --> 00:04:35,700 So yeah I really really recommend that book. 80 00:04:35,700 --> 00:04:40,500 If you're looking for a new book to read and I also have a books 81 00:04:40,500 --> 00:04:44,400 highlight over on my Instagram now, too, because there's been 82 00:04:44,400 --> 00:04:46,700 quite a few different like shares and message. 83 00:04:46,800 --> 00:04:49,100 That have been coming through with different books that other 84 00:04:49,100 --> 00:04:52,700 people are reading as well. I popped a question box up on my 85 00:04:52,700 --> 00:04:55,800 Instagram and just asked, like, what are you guys reading now? 86 00:04:57,100 --> 00:04:59,200 And yeah, so, shared all of that. 87 00:04:59,300 --> 00:05:03,700 And also, just some of my like, very brief reviews or 88 00:05:03,700 --> 00:05:07,100 perspectives and opinions on a whole heap of books that I've 89 00:05:07,100 --> 00:05:10,100 read. And there's also a whole list. 90 00:05:10,100 --> 00:05:15,300 So I am in to book club, Facebook groups, one is I think 91 00:05:15,300 --> 00:05:18,900 the Shameless book club Bob actually don't even know what 92 00:05:18,900 --> 00:05:22,300 the other Facebook group is called, but I kind of just 93 00:05:22,300 --> 00:05:25,000 scroll through and have a little bit of a look and I click 94 00:05:25,000 --> 00:05:29,500 through and read the comments on comments of, like, people that 95 00:05:29,500 --> 00:05:32,100 have read either books that I have just finished reading or 96 00:05:32,100 --> 00:05:33,900 similar type of books to what I like. 97 00:05:33,900 --> 00:05:36,300 And then I read through all the comments and get recommendations 98 00:05:36,300 --> 00:05:40,300 and create a little bit of a list there so I also popped that 99 00:05:40,300 --> 00:05:41,600 up in the books highlight as well. 100 00:05:41,800 --> 00:05:44,400 Actually another little recommendation off the back of 101 00:05:44,400 --> 00:05:48,400 that would also be Goodreads if you Use Goodreads. 102 00:05:48,400 --> 00:05:51,900 It's an app and also a website, and you can create your own 103 00:05:51,900 --> 00:05:56,300 account, and you can put in different, you can create 104 00:05:56,300 --> 00:05:59,100 different shelves. So, like bookshelves of like 105 00:05:59,100 --> 00:06:02,100 books that I've read books, I want to read you can create all 106 00:06:02,100 --> 00:06:03,600 different shelves, I just have books. 107 00:06:03,600 --> 00:06:05,900 I've read in books, I want to read and then it will 108 00:06:05,900 --> 00:06:08,400 automatically put books. I'm reading as well. 109 00:06:08,400 --> 00:06:12,300 It creates your own for you. When you mark books as reading 110 00:06:12,300 --> 00:06:19,100 or red, you can give Our ratings, you can write comments, 111 00:06:19,100 --> 00:06:21,900 you can read through this. Literally like thousands of 112 00:06:21,900 --> 00:06:25,800 comments on all like, you could find any book that you could 113 00:06:25,800 --> 00:06:29,200 ever think of on there. And it's just so good at such a 114 00:06:29,207 --> 00:06:32,300 good tool and also it will recommend books for you. 115 00:06:32,500 --> 00:06:36,800 So say, for example, if when I clicked read on you need to know 116 00:06:36,800 --> 00:06:39,500 and marked it from Reading to read it. 117 00:06:39,500 --> 00:06:42,200 Then pops up at the bottom and is like because you read this 118 00:06:42,200 --> 00:06:44,800 book, you might also like and gives you all these other 119 00:06:44,800 --> 00:06:48,200 different recommendations to. So It's so good. 120 00:06:48,500 --> 00:06:52,200 It links with my Kindle up somehow, I don't know how I'm 121 00:06:52,200 --> 00:06:55,200 not very tech savvy with that but it links with my Kindle app 122 00:06:55,200 --> 00:06:58,300 gives me suggestions over on my Kindle and I love it. 123 00:06:58,300 --> 00:07:01,200 So there you go. You need to know is the book 124 00:07:01,200 --> 00:07:05,600 Goodreads is the app that I'm really loving, and I have also 125 00:07:05,600 --> 00:07:08,400 just started reading last night after you need to know, I 126 00:07:08,400 --> 00:07:10,900 started reading. It Happened One Summer by Tessa 127 00:07:10,900 --> 00:07:13,600 Bailey, and I'm loving it so far. 128 00:07:13,600 --> 00:07:15,800 I've got to admit. I did stay up for about an hour 129 00:07:15,800 --> 00:07:17,800 reading it last night. Which is pretty rare for me as 130 00:07:17,800 --> 00:07:19,800 well. So there you go. 131 00:07:19,800 --> 00:07:21,400 Some fun recommendations for you. 132 00:07:21,400 --> 00:07:23,800 A few little different ones. I haven't recommended books for 133 00:07:23,800 --> 00:07:26,100 ages. So go and check out my books, 134 00:07:26,100 --> 00:07:29,300 highlight, if you're into reading, and you can get a few 135 00:07:29,300 --> 00:07:32,600 recommendations for yourself from me, and from you guys as 136 00:07:32,600 --> 00:07:34,400 well. All right. 137 00:07:34,400 --> 00:07:37,800 Now, let's talk about what we actually came here to talk about 138 00:07:37,800 --> 00:07:43,300 today, cognitive biases. And again, like I said, it's 139 00:07:43,300 --> 00:07:47,400 sometimes that feeling of like, when it rains it, pours And for 140 00:07:47,400 --> 00:07:50,700 me, I noticed this coming up for me more. 141 00:07:50,700 --> 00:07:55,000 So, like last week and the week before, when I was already 142 00:07:55,000 --> 00:07:58,600 noticing that I was feeling a little overwhelmed and just 143 00:07:58,600 --> 00:08:01,400 busy, like I had a lot of things that I was trying to get done 144 00:08:01,400 --> 00:08:05,200 and a lot of things on my to-do list and I realized that, okay, 145 00:08:05,200 --> 00:08:10,100 like I've probably scheduled in a few too many things and 146 00:08:10,100 --> 00:08:11,600 committed, that's the word I'm looking for. 147 00:08:11,600 --> 00:08:13,200 I've committed to a few too many things. 148 00:08:13,600 --> 00:08:17,600 And what I've done is, then also left my Myself feeling a little 149 00:08:17,600 --> 00:08:21,500 overwhelmed couple that with Ali being in that leap 9 and just 150 00:08:21,500 --> 00:08:23,800 being an absolute psycho some days. 151 00:08:25,000 --> 00:08:30,500 It was a lot the last few weeks and I kind of started to notice 152 00:08:30,500 --> 00:08:35,299 my mindset shift, when I was noticing, my feelings starting 153 00:08:35,299 --> 00:08:38,299 to shift as well. So, rather than just feeling a 154 00:08:38,299 --> 00:08:41,600 little overwhelmed or burnt out towards the end of the day, it 155 00:08:41,600 --> 00:08:43,500 was more. So, like, starting to become an 156 00:08:43,500 --> 00:08:46,000 all day feeling once I was getting towards the end of the 157 00:08:46,000 --> 00:08:49,000 week, Because I was starting to feel like, oh, gosh, like I 158 00:08:49,000 --> 00:08:51,200 don't have enough time. I've still got so many things 159 00:08:51,200 --> 00:08:53,000 left on my list that I want to get done. 160 00:08:54,000 --> 00:08:56,000 And you know, like it's Thursday, it's Friday. 161 00:08:56,000 --> 00:08:59,900 I've got so many things to be doing anyway, so what then 162 00:08:59,900 --> 00:09:03,400 started to happen once, I noticed that mindset shift and 163 00:09:03,400 --> 00:09:07,500 me feeling different started to happen when I was more 164 00:09:07,500 --> 00:09:11,100 regularly. Feeling overwhelmed was that the 165 00:09:11,100 --> 00:09:17,000 mindset flow-on effect from That Was Then me really starting to 166 00:09:17,000 --> 00:09:21,500 pick up a notice the things that were going badly or wrong or 167 00:09:21,500 --> 00:09:24,600 just things that weren't like ideal situations. 168 00:09:24,800 --> 00:09:28,700 So, you know, it can be the things that we feel like we are 169 00:09:28,700 --> 00:09:31,600 like wanting to, like roll out eyes about and like, oh God, 170 00:09:31,600 --> 00:09:35,300 okay, like here we go again or you know, it's just like, oh, of 171 00:09:35,300 --> 00:09:38,300 course I'm stuck in traffic. Like, you know, I'm already 172 00:09:38,300 --> 00:09:40,700 running late. And now I'm stuck in traffic or 173 00:09:41,300 --> 00:09:44,000 I'm running late and now I need to go and get petrol and my 174 00:09:44,000 --> 00:09:48,800 petrol lights, come on, and I've put on an outfit to get dressed 175 00:09:48,800 --> 00:09:53,700 for the day and it's got baby food all over it or whatever. 176 00:09:53,700 --> 00:09:59,000 The case might be, it's noticing that when we have a cognitive 177 00:09:59,000 --> 00:10:03,800 distortion and in this example that I'm using the cognitive 178 00:10:03,800 --> 00:10:08,600 distortion is like I'm having a bad day or like this week is not 179 00:10:08,600 --> 00:10:11,000 going as according to plan things like that. 180 00:10:11,800 --> 00:10:15,400 What your brain is actively doing is looking for evidence to 181 00:10:15,400 --> 00:10:19,300 support that thinking. A pattern or that thought and 182 00:10:19,300 --> 00:10:22,300 there's a reason that this happens basically your brain 183 00:10:22,300 --> 00:10:24,300 always wants to be proving yourself, right? 184 00:10:24,300 --> 00:10:27,800 It's evolutionary. If you were being proved right 185 00:10:27,800 --> 00:10:33,700 or if you were, you know, the leader of your pack back in the 186 00:10:33,700 --> 00:10:36,500 caveman days, then that would be a really good thing. 187 00:10:36,500 --> 00:10:40,200 It meant that your tribe continued to grow and to 188 00:10:40,200 --> 00:10:43,300 flourish, and to stay alive and all of these types of things. 189 00:10:43,300 --> 00:10:48,800 So there's definite benefits in Eight of our brain being this 190 00:10:48,800 --> 00:10:53,700 way and creating these this want to always be right? 191 00:10:53,900 --> 00:10:57,800 But as we look at how we have grown and evolved and how our 192 00:10:57,800 --> 00:11:01,100 thinking patterns have now changed from there, of course, 193 00:11:01,100 --> 00:11:03,200 we don't always need to be right. 194 00:11:03,200 --> 00:11:08,100 But it's a way that we filter information, because guys, it's 195 00:11:08,100 --> 00:11:13,300 physically impossible for you to take in information from every 196 00:11:13,300 --> 00:11:15,200 single thing. Every single second that is 197 00:11:15,200 --> 00:11:17,300 happening around you. Every single day. 198 00:11:17,300 --> 00:11:19,800 I know I've told you this statistic before but we have 199 00:11:19,808 --> 00:11:24,700 something like 3 million things to be aware of through all five 200 00:11:24,700 --> 00:11:27,000 of our senses, every single second. 201 00:11:27,000 --> 00:11:29,200 And that's obviously way too many. 202 00:11:29,200 --> 00:11:31,900 I'm trying to remember if it's 3 million or 3 billion, I'm going 203 00:11:31,900 --> 00:11:35,300 to say million just to be safe. But obviously I mean regardless 204 00:11:35,300 --> 00:11:39,800 a three million things to be aware of every single second is 205 00:11:39,800 --> 00:11:42,800 just way way way too many, it's so overwhelming. 206 00:11:42,800 --> 00:11:46,600 It's just physically and mentally impossible and so to do 207 00:11:46,700 --> 00:11:51,600 That with filtering our information and in a way that we 208 00:11:51,900 --> 00:11:57,600 in a way when we do that, we are looking for evidence to support 209 00:11:57,600 --> 00:11:59,300 the thoughts that we already have. 210 00:11:59,300 --> 00:12:03,200 Because as well, that also feels easy like it's not hard. 211 00:12:03,200 --> 00:12:06,900 It's not an energy intensive tasks that we need to be doing. 212 00:12:07,300 --> 00:12:11,600 And so what the key here is to really start to be noticing and 213 00:12:11,600 --> 00:12:14,100 recognizing what are the thoughts that I have? 214 00:12:14,100 --> 00:12:16,500 What are the stories I'm telling myself? 215 00:12:16,600 --> 00:12:19,900 So whether it's things like, you know, we can look at limiting 216 00:12:19,900 --> 00:12:22,400 beliefs here as well. And how our limiting beliefs, or 217 00:12:22,400 --> 00:12:24,600 negative self-talk can come into play here. 218 00:12:25,600 --> 00:12:29,700 When we are having some negative self-talk, or a limiting belief 219 00:12:29,700 --> 00:12:33,100 coming up, I'm not good enough. I'm not fit enough, I'm not 220 00:12:33,100 --> 00:12:38,300 healthy enough. I need to, you know, all of the 221 00:12:38,300 --> 00:12:41,400 need two things I need to lose weight, I need to eat healthier, 222 00:12:41,400 --> 00:12:44,800 I need to be doing this, all the shoulds, I should be at this 223 00:12:44,800 --> 00:12:46,500 stage in my life. I should be doing this. 224 00:12:46,600 --> 00:12:51,100 I should be doing that and comparing what that means is, 225 00:12:51,100 --> 00:12:54,400 you know, mind we're creating a gap of like, where we are at the 226 00:12:54,400 --> 00:12:57,600 moment and where we feel like we need to be, always should be all 227 00:12:57,600 --> 00:13:01,600 we have to be in our life and when that happens that can feel 228 00:13:01,600 --> 00:13:05,100 really disempowering. And so then what were also doing 229 00:13:05,400 --> 00:13:10,600 is when we look at then creating that cognitive bias is that 230 00:13:10,600 --> 00:13:14,500 we're buying into that thought and we're finding evidence to 231 00:13:14,500 --> 00:13:17,500 agree with that thought. And to Support that thought. 232 00:13:17,500 --> 00:13:21,500 And so what that means is any time that something happens for 233 00:13:21,500 --> 00:13:25,200 you during that day that supports, that thought of like, 234 00:13:25,300 --> 00:13:30,400 oh like let's say for example, you decide to go for a go for a 235 00:13:30,400 --> 00:13:33,300 run or do a workout. If you're thinking pattern is 236 00:13:33,300 --> 00:13:36,900 something like, I'm not fit enough and then you're going for 237 00:13:36,900 --> 00:13:41,700 your run and you start to get puffed and you start to buy into 238 00:13:41,700 --> 00:13:45,500 that cognitive bias of like, see I told you I'm not fit enough. 239 00:13:45,500 --> 00:13:48,700 I'm so puffed I Finish this round this is really hard. 240 00:13:49,000 --> 00:13:53,900 We start to get that thinking pattern and that Snowball Effect 241 00:13:53,900 --> 00:13:55,400 is sorry. What I was trying to say that 242 00:13:55,400 --> 00:13:58,900 snowball effect of like one thought then jumps to another to 243 00:13:58,900 --> 00:14:00,500 another to another. And all of a sudden we've 244 00:14:00,500 --> 00:14:04,600 created this big story in our head, just from the original 245 00:14:04,600 --> 00:14:10,000 thought of, I'm not fit enough. So this is obviously related to 246 00:14:10,000 --> 00:14:14,200 so many different thinking thinking, patterns thoughts that 247 00:14:14,200 --> 00:14:16,500 we can have, it can be things like I'm not smart enough. 248 00:14:16,600 --> 00:14:18,900 If I'm not good at public speaking, if we're thinking 249 00:14:18,900 --> 00:14:23,200 about like work things, or this presentation is really bad that 250 00:14:23,200 --> 00:14:26,100 I've got created. It could be. 251 00:14:26,100 --> 00:14:30,000 Also if we look at how it relates to relationships that we 252 00:14:30,000 --> 00:14:33,700 have in our lives, whether that's a romantic relationship 253 00:14:33,700 --> 00:14:37,200 or, you know, a friendship relationship that you have and 254 00:14:37,200 --> 00:14:41,100 we want to be looking at generalizations that we can be 255 00:14:41,100 --> 00:14:44,200 making about people. So, like this person's so rude, 256 00:14:44,200 --> 00:14:46,500 or this person's really mean to me. 257 00:14:46,600 --> 00:14:49,400 You things like that? Or this person always does this, 258 00:14:49,400 --> 00:14:53,100 or does that how we then buy into that and we create a 259 00:14:53,100 --> 00:14:58,200 cognitive bias then and we are looking for evidence to support 260 00:14:58,200 --> 00:15:02,800 that and your brain will then grab on to them and be like, see 261 00:15:02,800 --> 00:15:05,700 I told you this person's rude or see, I told you this person 262 00:15:05,700 --> 00:15:07,800 doesn't like you. I told you this person's mean 263 00:15:07,800 --> 00:15:11,200 because this just happened, or they just said this and look, it 264 00:15:11,200 --> 00:15:15,000 can be related to so many different cognitive distortions. 265 00:15:15,000 --> 00:15:17,600 So, again, with that mindset, These that I've done, I run 266 00:15:17,600 --> 00:15:21,000 through, I think 15 or 16 different cognitive distortions 267 00:15:21,000 --> 00:15:25,000 or thinking patterns that we have and it can be related to 268 00:15:25,000 --> 00:15:28,400 then things like mind-reading or things like personalization, 269 00:15:28,400 --> 00:15:31,400 which there's definitely separate episodes on that. 270 00:15:31,400 --> 00:15:35,500 So I won't run specifically through that again for you but 271 00:15:35,600 --> 00:15:38,800 it's funny like I think with this specific episode today, I 272 00:15:38,800 --> 00:15:42,600 want to look at calling yourself out because I know I really 273 00:15:42,600 --> 00:15:45,900 needed to do it for me last week, calling yourself out and 274 00:15:45,900 --> 00:15:48,500 just Rising like hang on a second. 275 00:15:48,900 --> 00:15:52,700 Am I feeding myself some bullshit here? 276 00:15:52,800 --> 00:15:55,200 Like, is there something coming up for me? 277 00:15:55,400 --> 00:16:00,000 That I am creating this thought, like I'm having a bad day or I 278 00:16:00,000 --> 00:16:04,800 don't have time and how am I then buying into that? 279 00:16:04,900 --> 00:16:07,800 How am I looking for evidence to support that? 280 00:16:07,900 --> 00:16:12,300 Which is then also making me feel worse, right? 281 00:16:12,400 --> 00:16:13,900 It's not making me feel any better. 282 00:16:14,400 --> 00:16:16,400 And then what we want to do is look at 0. 283 00:16:16,500 --> 00:16:17,700 Okay. Well, what's the opposite of 284 00:16:17,700 --> 00:16:20,400 this for me? Like, yes, I'm recognizing that 285 00:16:20,400 --> 00:16:22,500 I'm feeling overwhelmed, or I'm feeling stressed or, I feel 286 00:16:22,500 --> 00:16:26,000 like, I don't have time or if we look at some of the other 287 00:16:26,000 --> 00:16:28,300 examples, okay. Yes, I've got a presentation or 288 00:16:28,300 --> 00:16:30,900 a meeting that I have at work that I'm feeling nervous about, 289 00:16:30,900 --> 00:16:34,800 or yes, I recognize that I'm not at the level of Fitness, I would 290 00:16:34,800 --> 00:16:37,800 like to be at, we don't want to take away from the reality of 291 00:16:37,800 --> 00:16:42,300 the situation because that's, that's the words not coming to 292 00:16:42,300 --> 00:16:43,300 me. I'll come back to it in a 293 00:16:43,300 --> 00:16:47,300 minute, distracting yourself. Sorry from reality and It's just 294 00:16:47,300 --> 00:16:49,400 repressing how you're actually feeling. 295 00:16:49,600 --> 00:16:52,000 So we want to bring acknowledgement to the situation 296 00:16:52,000 --> 00:16:54,700 itself but what we also want to do is bring acknowledgement 297 00:16:54,700 --> 00:16:56,700 that, okay? This is how I'm feeling. 298 00:16:56,700 --> 00:16:59,200 These are the thoughts that are happening around this situation, 299 00:16:59,200 --> 00:17:02,400 for me. So what is the reality that I'm 300 00:17:02,400 --> 00:17:05,300 actually creating for myself? Because at the end of the day, 301 00:17:05,300 --> 00:17:08,599 you create your own reality with your thoughts. 302 00:17:09,099 --> 00:17:12,700 And so when you keep that in mind and this was kind of the 303 00:17:12,700 --> 00:17:16,099 turning point for me last week when I reminded myself of that 304 00:17:16,099 --> 00:17:19,500 and I was like Hang on a second. Yes, you're feeling overwhelmed 305 00:17:19,500 --> 00:17:20,400 and stressed. Yes. 306 00:17:20,400 --> 00:17:22,900 You feel like there's not enough time and you still got a lot of 307 00:17:22,900 --> 00:17:26,300 things on your to-do list. This is like me just, you know, 308 00:17:26,300 --> 00:17:31,400 giving myself a little pep talk, but that doesn't mean that this 309 00:17:31,400 --> 00:17:34,700 whole week is a write-off that this whole day needs to be bad. 310 00:17:34,700 --> 00:17:37,500 That it doesn't mean that you need to keep buying into this 311 00:17:37,500 --> 00:17:41,500 and finding evidence to support that and just agreeing agreeing 312 00:17:41,500 --> 00:17:43,700 agreeing with today's bad today sucks. 313 00:17:43,700 --> 00:17:45,800 This week's terrible? This week's really hard. 314 00:17:45,800 --> 00:17:49,500 I'm feeling so Burnt out. So I do encourage you. 315 00:17:49,600 --> 00:17:52,900 If you would like to get a pen and paper and just write out 316 00:17:52,900 --> 00:17:56,500 like what's that first original thought that you can recognize 317 00:17:56,500 --> 00:18:00,900 or pinpoint that has started off that whole like I'm having a bad 318 00:18:00,900 --> 00:18:04,300 day or I'm feeling overwhelmed. I feel quite anxious. 319 00:18:04,300 --> 00:18:06,700 I'm feeling worried, I feel stressed, like, whatever the 320 00:18:06,700 --> 00:18:11,500 thoughts are recognize them first, because this is your very 321 00:18:11,500 --> 00:18:15,300 first turning point. And then what you might also be 322 00:18:15,300 --> 00:18:17,600 able to do and maybe, It might be based off some of the 323 00:18:17,608 --> 00:18:20,200 examples I've just given is recognizing. 324 00:18:20,200 --> 00:18:21,900 All right. Well, what's the flow-on effect 325 00:18:21,900 --> 00:18:23,700 effect from there? Oh my goodness. 326 00:18:23,700 --> 00:18:27,200 I cannot get my words out today. What's the flow-on effect from 327 00:18:27,200 --> 00:18:30,100 there? Or what's the snowballing that's 328 00:18:30,100 --> 00:18:32,400 happening after that? That it's like this thought 329 00:18:32,400 --> 00:18:34,500 jumps to this one, to this one to this one. 330 00:18:34,700 --> 00:18:37,900 What's the evidence that my brain is then creating and then 331 00:18:37,900 --> 00:18:41,300 our third question that we can ask is how is all of this 332 00:18:41,300 --> 00:18:45,200 actually making me feel? Because when we can recognize 333 00:18:45,200 --> 00:18:48,700 the feeling that's Not. That's also a really big 334 00:18:48,700 --> 00:18:50,200 awareness point that we can notice. 335 00:18:50,200 --> 00:18:53,900 Okay well is this a feeling I want to be feeling because we 336 00:18:53,900 --> 00:18:57,100 can also look at it in the opposite way that we can create 337 00:18:57,100 --> 00:19:03,100 more empowering and liberating cognitive biases and we can 338 00:19:03,100 --> 00:19:06,500 create cognitive biases and thoughts that feel really good 339 00:19:06,500 --> 00:19:09,500 for us. Like I am fit enough, I am 340 00:19:09,500 --> 00:19:13,500 healthy, I am living a healthy lifestyle and feeling really 341 00:19:13,500 --> 00:19:16,400 good and by having those type of things. 342 00:19:16,500 --> 00:19:19,400 Thinking, of course, again, there's like a whole array of 343 00:19:19,400 --> 00:19:21,300 examples. That's just some very quick 344 00:19:21,300 --> 00:19:24,800 examples of the top of my head, that, that could be related to 345 00:19:25,100 --> 00:19:26,400 that. They feel so much more 346 00:19:26,400 --> 00:19:29,300 empowering. They feel more positively 347 00:19:29,300 --> 00:19:33,400 stated, well, because they are more positively stated, which 348 00:19:33,400 --> 00:19:36,100 means that, then what your brain is also, doing is looking for 349 00:19:36,100 --> 00:19:39,600 evidence to support those more positively stated cognitive 350 00:19:39,600 --> 00:19:43,800 biases of like, yes, I am doing all of these things to help to 351 00:19:43,800 --> 00:19:46,100 support the lifestyle that I want to be living. 352 00:19:46,500 --> 00:19:48,400 Habits are feeling really good for me. 353 00:19:48,400 --> 00:19:51,300 I'm feeling really empowered within myself because I am 354 00:19:51,300 --> 00:19:54,600 taking responsibility for my own life and I'm taking 355 00:19:54,600 --> 00:19:57,000 responsibility and taking action on the habits. 356 00:19:57,000 --> 00:20:00,700 That the that I know make me feel good that I really helped 357 00:20:00,700 --> 00:20:04,400 me to be moving towards the person that I want to be and 358 00:20:04,400 --> 00:20:07,300 towards feeling the way that I want to be feeling because at 359 00:20:07,300 --> 00:20:10,500 the end of the day that is what we really want to be focusing 360 00:20:10,500 --> 00:20:13,300 on. How do you feel? 361 00:20:13,400 --> 00:20:16,300 What are you doing to take responsibility? 362 00:20:16,500 --> 00:20:19,900 E2, Move Yourself towards feeling the way that you want to 363 00:20:19,900 --> 00:20:22,900 be feeling and creating the lifestyle and living the life 364 00:20:22,900 --> 00:20:25,700 that you want to be living because at the end of the day, 365 00:20:25,700 --> 00:20:28,300 there is always going to be things that are happening that 366 00:20:28,300 --> 00:20:31,700 are outside of your control. There is always going to be 367 00:20:31,700 --> 00:20:34,800 other people and other situations and circumstances 368 00:20:34,800 --> 00:20:39,700 that come into play for how you are navigating through, whatever 369 00:20:39,700 --> 00:20:41,900 it is, that's happening for you in your life. 370 00:20:41,900 --> 00:20:45,000 Whether that is situations that feel really great and empowering 371 00:20:45,000 --> 00:20:47,900 and self and you're bringing in, Zach self confidence and self 372 00:20:47,900 --> 00:20:51,300 esteem for you or whether it's things that don't feel so 373 00:20:51,300 --> 00:20:53,800 empowering and that you are noticing. 374 00:20:53,900 --> 00:20:57,300 There's some negative self-talk, there's some self-doubt, you 375 00:20:57,300 --> 00:20:59,700 know, all those types of things that can start to come up. 376 00:20:59,700 --> 00:21:02,200 There's some questioning, there's maybe relationship 377 00:21:02,200 --> 00:21:06,600 breakdowns or non ideal situations in the workplace and 378 00:21:06,600 --> 00:21:08,500 things like that, that we can look at. 379 00:21:08,600 --> 00:21:12,900 So we want to look at okay. How can I make these cognitive 380 00:21:12,900 --> 00:21:17,600 biases, feel empowering for me and If that feels a little bit 381 00:21:17,600 --> 00:21:20,400 too far out of Reach For You. Alrighty. 382 00:21:20,400 --> 00:21:23,700 Well, how about I just take that one step backwards for a minute 383 00:21:23,700 --> 00:21:26,600 and think about instead of creating those biases, that feel 384 00:21:26,600 --> 00:21:30,500 really positive and empowering, how can I actually just call out 385 00:21:30,500 --> 00:21:33,300 the ones that are happening for me at the moment and have a look 386 00:21:33,300 --> 00:21:35,600 at a really hard. Look at, what is the reality 387 00:21:35,600 --> 00:21:38,200 that I am creating for myself right now? 388 00:21:38,900 --> 00:21:41,800 Does that feel good for me? And if it doesn't, what are some 389 00:21:41,800 --> 00:21:45,400 small steps that I can start to put into place to start to 390 00:21:45,400 --> 00:21:47,100 create some change? Onto that. 391 00:21:48,100 --> 00:21:51,500 Because when we start to put in the little steps, they start to 392 00:21:51,500 --> 00:21:54,400 create a flow on effect that they get more and more. 393 00:21:54,400 --> 00:21:56,700 And we start to focus on those things that we're doing that. 394 00:21:56,700 --> 00:21:59,500 Do help us feel good. And then we notice that it might 395 00:21:59,500 --> 00:22:01,400 take a few days. It might take a few weeks, maybe 396 00:22:01,400 --> 00:22:04,600 it takes a few months, but we start to notice that it really 397 00:22:04,600 --> 00:22:08,400 has been in all of the little little steps that we've taken 398 00:22:08,400 --> 00:22:12,200 when we've broken down. What is going to help me to feel 399 00:22:12,200 --> 00:22:14,400 good today? How can I take action on that? 400 00:22:14,400 --> 00:22:18,400 What's one thing I could do? To help me today and we then 401 00:22:18,400 --> 00:22:20,900 have a look back in another few weeks or a few months and 402 00:22:20,900 --> 00:22:24,100 realize it's actually been in all of those tiny little moments 403 00:22:24,400 --> 00:22:27,800 that have made, the biggest difference to me and this is how 404 00:22:27,800 --> 00:22:30,000 I've started to take responsibility and take control 405 00:22:30,000 --> 00:22:33,600 back of my life and how I want to be feeling by focusing on 406 00:22:33,600 --> 00:22:37,100 those things. So, yes, there's a little bit of 407 00:22:37,100 --> 00:22:39,200 calling ourselves out on a bullshit here and just 408 00:22:39,200 --> 00:22:42,700 recognizing what's actually happening and really just 409 00:22:42,700 --> 00:22:46,000 starting to be aware of how your brain is creating the reality 410 00:22:46,000 --> 00:22:49,000 that your Being everyday, how your brain is creating these 411 00:22:49,000 --> 00:22:50,900 thoughts and calling out those thoughts. 412 00:22:50,900 --> 00:22:54,000 But then, the cool thing is that we, if we are aware that that's 413 00:22:54,000 --> 00:22:57,900 happening, we can make it work for us instead of making it work 414 00:22:57,900 --> 00:23:00,900 against us, and that is the cool part. 415 00:23:01,300 --> 00:23:04,600 So I will leave you there for the end of the episode. 416 00:23:04,600 --> 00:23:06,700 I hope there's been some cool things that have come up for 417 00:23:06,700 --> 00:23:08,800 you. Of course, as you always do, 418 00:23:08,800 --> 00:23:11,700 send me a few messages over on Instagram, say hi, let me know 419 00:23:11,700 --> 00:23:15,500 if you've enjoyed the podcast and common join the glow up, 420 00:23:15,500 --> 00:23:18,000 Facebook group, if You haven't already the glow. 421 00:23:18,000 --> 00:23:21,800 Up is still happening. We are on day ten, I think it 422 00:23:21,800 --> 00:23:25,800 might be today of the refresh. So there is an action step every 423 00:23:25,800 --> 00:23:30,100 single day of the refresh. Today's action step is about 424 00:23:30,100 --> 00:23:32,500 setting a goal for yourself over the next two weeks. 425 00:23:33,400 --> 00:23:36,500 So there's really nice action steps that we've been focusing 426 00:23:36,500 --> 00:23:38,400 on. I know like I said, last 427 00:23:38,700 --> 00:23:41,500 episode, there's been things like having 30 minutes of no 428 00:23:41,500 --> 00:23:44,000 screen time in the mornings, there's been things like 429 00:23:44,000 --> 00:23:46,300 prepping some healthy meals for you prepping, some help. 430 00:23:46,500 --> 00:23:49,300 Snacks getting outside and going for a walk, getting some fresh 431 00:23:49,300 --> 00:23:51,000 air. I think that tomorrow. 432 00:23:51,000 --> 00:23:54,100 Or the next day the action step is taking yourself on a solo 433 00:23:54,100 --> 00:23:55,900 date and doing something for yourself. 434 00:23:55,900 --> 00:23:59,900 So there's a really nice mix of giving back to yourself. 435 00:23:59,900 --> 00:24:02,500 Getting outside, getting some fresh air focusing on creating 436 00:24:02,500 --> 00:24:05,200 some really beautiful healthy habits and routines for you. 437 00:24:05,700 --> 00:24:09,300 And the Facebook group over there in the glow up, refresh is 438 00:24:09,300 --> 00:24:12,300 just absolutely going off and I'm loving all of the shares in 439 00:24:12,300 --> 00:24:13,600 there. So thank you so much to 440 00:24:13,600 --> 00:24:16,200 everybody. Of course, every share that you 441 00:24:16,200 --> 00:24:18,000 do. Do-over on your Instagram and 442 00:24:18,000 --> 00:24:19,900 social media Pages as long as you tag me. 443 00:24:19,900 --> 00:24:23,200 So I can see it goes into the running to win the prize pack. 444 00:24:23,500 --> 00:24:26,500 I actually think I forgot to mention on the podcast because I 445 00:24:26,508 --> 00:24:29,800 hadn't been delivered last week when I was recording, was that 446 00:24:29,900 --> 00:24:33,800 Eco Modern Essentials have been so generous and they have sent 447 00:24:33,800 --> 00:24:39,900 through their brand new Blend or Blends, sorry of oils. 448 00:24:39,900 --> 00:24:43,400 Which I'm so excited about because you guys get exclusive 449 00:24:43,400 --> 00:24:47,800 access to that, they are fully Not even on presale yet. 450 00:24:47,800 --> 00:24:50,100 They haven't even been released to the public. 451 00:24:50,100 --> 00:24:51,500 No one even knows about them yet. 452 00:24:51,500 --> 00:24:55,900 So I'm so excited. I've got that bundle of Blends 453 00:24:55,900 --> 00:25:00,600 which is amazing, but they also just included and sent out their 454 00:25:00,600 --> 00:25:04,200 brand new diffuser as well. Their Coastal diffuser, which is 455 00:25:04,300 --> 00:25:07,000 amazing. And I have personally been 456 00:25:07,000 --> 00:25:09,400 looking at it on their website, just after Christmas. 457 00:25:09,900 --> 00:25:12,000 So I'm very jealous. I can't win this prize, pack 458 00:25:12,000 --> 00:25:15,200 myself, but for you to go into the running, for the prize pack, 459 00:25:15,200 --> 00:25:18,400 all you need to do is get get involved in the refresh Cummins, 460 00:25:18,800 --> 00:25:21,000 share some things that you're doing and taking action on for 461 00:25:21,000 --> 00:25:23,900 yourself, and tag me in them, so I can see them and you will go 462 00:25:23,900 --> 00:25:26,400 in the running. Alrighty, that's it for me, 463 00:25:26,400 --> 00:25:27,900 guys. Thank you so much and I'll see 464 00:25:27,900 --> 00:25:31,700 you next episode. If you liked this episode, I 465 00:25:31,700 --> 00:25:35,000 would love for you to screenshot and tag me on Instagram. 466 00:25:35,200 --> 00:25:39,100 You guys have no idea how much that absolutely makes my day. 467 00:25:39,100 --> 00:25:41,500 I get such a big smile on my face. 468 00:25:41,700 --> 00:25:44,400 Thank you so much for hanging out with me today and I hope 469 00:25:44,400 --> 00:25:47,000 that you have got them something from this episode. 470 00:25:47,200 --> 00:25:50,000 If you want to hang out more you can search the nourishing, Amy 471 00:25:50,000 --> 00:25:53,500 podcast community in Facebook and come and join our group. 472 00:25:53,700 --> 00:25:57,400 We're talking all things life, love overwhelm and everything in 473 00:25:57,400 --> 00:25:59,800 between, you can share your funny memes. 474 00:26:00,000 --> 00:26:04,300 Stories and all of the life stuff, if you would like to get 475 00:26:04,300 --> 00:26:07,100 in contact with me, please don't hesitate to reach out and shoot 476 00:26:07,100 --> 00:26:10,000 me a message on Instagram. You can find me at a me 477 00:26:10,000 --> 00:26:13,600 underscore Rankin. Last but not least, it really 478 00:26:13,600 --> 00:26:16,600 helps to support my podcast. When you subscribe and leave a 479 00:26:16,600 --> 00:26:19,500 review on whatever app it is, that you listen to this podcast 480 00:26:19,500 --> 00:26:23,200 on, I am just a little independent podcaster and every 481 00:26:23,200 --> 00:26:27,100 subscriber and review helps my podcast to be seen and heard by 482 00:26:27,100 --> 00:26:29,700 more people and to help more people get there. 483 00:26:29,900 --> 00:26:32,300 Sparkle back. Thank you again so much for 484 00:26:32,300 --> 00:26:34,300 being with me and have a fantastic day.