 You are listening to the world's top fitness health and entertainment podcast You're listening to mine pump now in today's episode. We talk about the bad habits that a lot of us have developed over the last year of Lockdowns and so we talk about the 13 most common destructive Lockdown habits and how to break all of them. So you're gonna enjoy this episode now This episode is brought to you by our sponsor Juve now Juve makes the best high-quality red light therapy Devices you'll find anywhere online. Now. What is red light therapy red light therapy can be used to improve the appearance of your skin So reducing wrinkles speed up healing. It's great for muscle recovery It's also been shown to raise testosterone in men with low testosterone. It helps regrow hair This is all by the way. It's all backed by studies. So I'm not making this up It's very good stuff. 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That's maps MAPS january.com I have something I want to talk to you guys about my I was spending some time this last week with my aunt and uncle who I haven't seen in a while and You know, I'm I'm always trying to get my aunt to follow our maps program and she is notoriously guilty of Buying into all the stuff that's marketed to her all the time and she's always telling me like, you know You you need to do this and you need to do that, right? I'm just like, oh my god Yeah, just please listen to me and just do this right and so anyways, we're having this like fitness conversation and then she She starts to read this article to me and I thought that's a really cool conversation actually and it's around all the bad habits all the destructive or bad habits that people have picked up During co vid and how to how to address them like what are they first of all like the most common? Bad habits that we see people doing and then how to address each one of them. That's a good topic because Because of co vid we have been working from home more Not going and traveling nearly as much way less active anxiety is up Yes, anxiety and fear is probably I mean it Hies that we haven't seen in a long time, especially because social media just provides with that quick hit of fear You're constantly checking and reading things. So that's bound to change people's behaviors and it's also bound to encourage people or create an environment where people are more likely to Self-medicate to help themselves feel better whether that be with substances or behaviors Well, that's the first one that comes to mind for me that I think And I think we're all somewhat guilty of this and that's stress-eating is That right now it this was this last year at least in my lifetime, right? So I'm approaching 40 years old This was probably and even though and I think we were very blessed as far as making it out with and so so far Nobody getting co vid the business has survived one of this the toughest times this last year But still for sure one of the most stressful times just whether it be with Relationships and all the political shit that was going on or like what was going on with co vid and it's just really Natural for the average person to just kind of turn to the refrigerator and pick and snack at food all day Now, how do you guys respond to to stress and food? Do you find yourselves eating more or or moving into this kind of state? I don't find well. I find it's a gradual process where it like kind of creeps up on you it's usually it starts with one sort of processed food item or something that's like, you know something snacky or cookie or something like that that you know It tends to kind of just keep repeating itself The next day and then the day after that and then maybe a little bit more and so for me anyways Like I tend to catch myself Craving and certain to have those cravings again and that's really where I have to like check and assess If this is becoming a habit well, I always I'm pretty good about being aware of this Although I know I catch myself doing it But I try and pay attention to when it's heightened in my day like when the stress is heightened And then if I have this tendency to want to just go over to the refrigerator Even though maybe I just ate a half hour before so the most common thing with with me related to this topic and co vid is I have two best friends. We're on this thread. We've grown up since we were kids and All three of us are very different politically and because the political climate has been so crazy this last year I would find myself getting in these really like heated debates and conversations with my friends and we would go back and forth and Then when what would break that up is this tendency to want to go to my cupboard or my or my refrigerator? And that is when I know like okay, this is causing that and and breaking that and being aware of it Yeah, what makes stress-eating destructive is it it's ignoring your natural hunger cues or satiety Cues it's also developing a relationship with food That's hard to break because we all have a relationship with food But if your relationship is built around using it as a way to make yourself feel better all the time because that's why we stress eat Right eating can be a pleasurable Experience in the moment and so if you're stressed out, it's a nice break from the stress to eat something pleasurable So the foods we tend to pick when we stress eat tend to be these hyper palatable pleasurable and fast foods They're quick because when you want to get out of stress, you don't want to wait Long you want to get out of stress right now and you want to eat it very very quickly So this develops that kind of bad relationship the antidote to this is awareness Is becoming aware of the behavior you're doing now? That's easier said than done, right? So you hear me say that and you're like well good luck doing that How do I how do I become more aware in the moment because I tend to become aware later after it already happened the best my Best experience doing being awareness around stress eating with my clients Was by creating barriers between them and the the quickness at which they could get this food Yeah, so like an example is don't have these foods in your house Now this doesn't mean that you can't eat them. You can tell yourself if I really want Something I'll go get a single serving of it at the grocery store But the barrier between you and the grocery store gives you enough time to at least allow awareness to come in to play So if it's a 15 minute process or 30 minute process to get in your car Drive the grocery store find your single serving of whatever you want pay for whatever that gives you enough time to say This is stress eating. I don't I don't think I want to do this I also think that planning your meals out right is a great strategy for this too I think that a lot of times this is subconscious for people They don't they don't know that they're stressed eating. They don't think of it like that They they get in a conversation like the one that I was explaining and then they just kind of Drift over the refrigerator and grab something and start eating where if they don't have any sort of structure and plan That's really easy for that to take over where if I say, okay, but this is why I like to meal prep This is why I like to encourage clients to do that and say hey This is meal one meal two meal three meal four however many meals you're gonna let yourself have and then if you get in That moment where you're like, oh, I'm going in the refrigerator You have a meal that you're supposed to eat the next time when you're hungry and a lot of times If you just go to that and you start to eat that you find like okay I wasn't that hungry when I start to eat it And so I like just simply planning your day out ahead of time going into the day versus You have no plan for what you plan to eat that day and then you allow the stress That's inevitable during times like this. You just run by your emotions exactly right now You had also talked about Adam that you had is that you did bring this up the other day about your aunt and you said that she Was baking a lot and I find this this is actually a thing right now So I wanted to bring this one up because not only did my aunt tell me this my sister brought this up to me too So in Courtney's brought this up to me. Okay, so this and this felt that they fall in the category of just like normal people to me Like they they are not like super health conscious. They're not, you know, they're not like I think a majority of our audience Just my they want to be healthier, but they're not as focused on it but they did both notice that when COVID hit they found themselves like Baking all the time like something that would be more around the holidays or like a birthday or something that would be a more rare occasion All of a sudden they're baking two three four times a week and that had kicked up Well, I think there's a lot of factors with that like in terms of the smells the aromas like, you know Just a lot of times like what Courtney always tells me is just like it makes her feel good to To be able to bake some of these things for the kids to eat and like, you know, have the have it around and It's a comforting thing like it's it's a it's a welcoming environment when you have like things like these aromas in the house But I'm like, you know, we had to we had to really kind of check that because if it was gonna repeat itself It was you know happening a little bit too often and we you know We had to we had really assess like is this something that you know, it's gonna become a problem Or is this something that's just you know, a random thing we'll do every now and then and baking is different than cooking Typically baking includes foods that are probably not as good for you. I mean you can cook Here's the other problem with baking now, there's nothing by the way inherently wrong with baking There's the bad relationship that that I think COVID has created around baking where people are home And they're like I'm gonna just spend time baking and then when you bake here's some of the problems that end up happening number one There's a little bit of the justification. I made this therefore I'm gonna eat it and then number two you tend to bake Multiple servings you over-indulge. Yeah. Well, nobody bakes one cookie, right? You bake, you know 15 cookies and And then you end up eating them all so how do you get out of this bad habit? I would say spend more time cooking Rather than baking if you enjoy the process and I get that by the way I get the process of baking I enjoy doing it sometimes with my kids. It's fun rather than baking Try cooking or try choosing to bake things that are a little bit better for that or I would even look at Because this is gonna be so individual, right? Like what's a lot of baking to you? Maybe you're somebody who? You know never used to bake and now it's on your baking every single week Or maybe you're somebody who used to bake every single week and now you're doing it four times a week So I would reverse you out like I would with a client with almost anything else I would assess how often am I doing it and then I would start to Spread that out longer. So I would say okay, you know in the past, you know It'd be once or twice a month. Maybe I bake some sort of goods or whatever that war now Since COVID I'm doing it every single week So instead of just going cold turkeys and you can't ever bake any foods to say Hey, maybe limit that to a celebration or a specific time versus saying I can't ever bake again Or going from somebody who might be baking multiple times in the week going down to zero I think I would slowly reverse you out depending on how right and if you like the process of baking if you like doing with your kids And it's a fun thing There's a lot of paleo baking sites where it does not a hundred percent But usually you're gonna make things that are lower calorie and that are a little better for you So, you know what that's one thing you could do as well. I like the process. I like doing all my kids It's a great thing that we just started doing fine Try to bake things that are not gonna be as damaging is in the Paleolithic era. We had ovens Yes, they baked a lot. Anyways. Yeah, here's one that happened to me which I Never ate out as much as I did during the period of COVID now when I say eat out I don't mean I went somewhere to eat out. I did that very little because everything was closed But for some reason I door dashed Way more than I ever did before and again I think this is connected to the stress eating but also connected to the I can't go to the restaurant So I'll just order the food and then oh, this is so easy. I'll just keep doing it. There was periods though where Some restaurants were open and I just found We found every excuse to go because it almost felt like it was an exclusive Thing that wasn't gonna last long and it was true Like it was we would go just to try and support like our favorite restaurant But it became like almost like a two three Sometimes, you know, like four on a crazy week where we'd go to like this one restaurant Just to try to support him. But yeah, we I mean it sneaks up on you And and the thing now everything's so easily accessible with door dash and uber eats and all these things too You can kind of bring all that home with you. Well, this is something I already kind of do right? So I we eat out quite a bit and we use door dash Um, probably at least once a day every day pretty and before even before kovat Now since then that's that's ramped up quite a bit Now there's I think there's a couple ways that you look at this where it becomes an issue is and I and I have this I Katrina and I because we're ordering out so often It's tempting to order the five guys It's tempting to order the Chinese food because anything that you feel like that you're craving is right there Is right there and deliver to your house I don't necessarily think there's something totally wrong With eating out if you make the right choices and you taking an account that you're eating out and that The calories may be a little bit different than what they estimate on their website. So For us, you know, I we we've always eaten out quite a bit and we just make healthy choices There's nowadays it's so different. I was just talking again sharing this because a lot of diet talk with my aunt this last weekend Um, I was just sharing too. They live out in Las Vegas How cool it is that just 15 20 years ago Uh, if you ate out like pretty much fast food or like fine dining was like your your only option But we in the last decade, I'd say it's getting competitive with how many healthy choices there are There are a lot of options now that you can go out to eat and and get Really good meals and so I think it's more about checking in with yourself on the choices that you're making if you're doing this Because no doubt everybody ramp this up, right? Nobody wants to go to a grocery store right now. Nobody is going out Yeah, there's definitely a factor. Yeah for sure. And so that's completely understandable and it doesn't mean Oh, you got it. You got to eliminate using door dash. I don't I don't agree with that What I do think though is because of the convenience and how easy it is It's very easy to allow the cravings to drive the decision And that's where you have to keep yourself in check. Yeah, and then you you know, you kind of said this too Is just consider that for the most part when you eat out, it's going to be higher calorie It's not going to be lower calorie than when you make it at home Even if you eat something healthy, they tend to use more oils and more things to increase the To improve the flavor, right? And so the calories are going to be higher So I would say definitely take that into consideration Now the next one this one became a big thing in fact There's been lots of articles on this and that is that alcohol consumption Has skyrocketed and it makes sense, right when stress is high alcohol sales go through the roof Yes, and you know alcohol look like any substance You know there's you can have a good or bad relationship with it If you start to develop a relationship with alcohol where that is your method of De-stressing you are heading down a road that uh, it's not good You start to develop a really bad relationship with exercise Oh, excuse me with alcohol where that becomes your de facto way of feeling better Yeah, and it's not hard to imagine where that will go This was one of those that was a little bit more closer for me than uh, you know the snacky You know processed food and and comfort food. It was more De-stressing with with a glass of whiskey. That was something like I I I found myself in conversations like Adam was talking about with my own family that's divided about stupid stuff and Just taking in a lot of what the world is You know bringing Was just hard. It was it was just too much that um, you know I was trying I was internalizing wasn't realizing it and then I find myself with a cup of my hand just trying outside Just trying to kind of decompress But that was something I had to I had to really you know, check myself and realize that this is happening A little more often than I would like now How do you guys handle clients that just that are like, uh, you know big wine tree? They love to drink their wine and of course and now I think it was inevitable at this time If you were already somebody who enjoyed a glass of wine or turn into two, right? So it's it's ramped up for probably everybody and even people I mean I I drank more alcohol this last year than I probably have Ever, you know, maybe aside from my when I was 20 to 22 range, right? So what do you guys say to the client who? Already kind of enjoys the glass of wine here and there and they've now ramped up to it's kind of every night Like what's the process to get them to become aware of that or reduce that? What's that look like? So okay, so a couple things one a little bit of alcohol Is okay. I don't know. I'm not one that subscribes to the whole like health benefits of alcohol. I think that's Largely overstated. Yeah, but I also don't think there's a ton of damage in a single drink You know, especially if it's not a mixed drink with lots of sugar and stuff like that that you have during the day So like a normal, you know eight ounce pour a wine or whatever in the evening, you know, that's fine The problem becomes with and just like food or just like anything else Why you're having it if you need it to decompress That's when it becomes a problem if you enjoy it and you're just enjoying your glass of wine Just like with food, you know if you need to eat the food To decompress you're going to start to go down. It's the intent behind it Absolutely So what I would say to people like this is if you're finding that alcohol is your preferred method of de-stressing Every other time you feel stressed try to use something that's healthy So try to do something like going on a walk by the way going on a walk a lot a lot of people think Oh, that's stupid. It's actually In my experience one of the more successful ways I've gotten clients to try something else is I'll say try doing a 15 minute walk Outside and I always get great results with that for the people actually do it They come back and say that was a great suggestion or meditation or stretching or an audiobook That's another so something that's healthy every other time Try to incorporate something aside from the alcohol to kind of change that relationship I try and limit it to just the social experiences, right? So I don't want to take somebody who You know, they they have a couple glasses of wine with their spouse on Friday nights Because that's their they have someone to watch the kids and they do this nice dinner And they have a couple glasses of wine with it And it's a very special time for them and they enjoy that A client that really likes to drink or likes likes wine like that on a regular basis I allow that and then I say let's eliminate the the buy yourself drinking, you know, like you're not being social It's not really this creative You're using it because it de-stresses you or and then I encourage like what you just said walking or some mobility or You know gratitude practices or a lot of almost anything else To de-stress then going to a substance like food or alcohol And so I don't want to tell that client that no you can never have wine or no You can't do that. But let's limit it to the social experiences when that you feel like it's enhancing your life versus This is something I just do every single night to de-stress, right? Now the next one You know, I did see this a lot at least I got DMs from people that's happened to Which is kind of losing sight Of their fitness goals or in general just losing sight of their fitness And a lot of the reasons I got for this was uh gyms are closed Oh the gyms closed so now I'm not going to work out or people say I just I just don't feel like it So their fitness, uh, you know habits and behaviors Took a big dive now one of the ways that I like to fix this is is Talking to people about how to use fitness like a tool It's not always going to be about working out and having a crazy hard workout and getting stronger and performance and All these wonderful improvements Sometimes workouts are a way to de-stress sometimes workouts are a way to break up the day If you develop this relationship with exercise where You can use it regardless of the context to make you improve your quality of life Then what you'll find is you're going to be consistent No matter what whether you feel your best or you don't feel your best The workout itself is something that you do because it makes you feel better I also think that part of why people lost ground is because I think they kind of treated it. You know how like you guys had clients that like the holidays They just check out and they're like i'll be back in january. You know, I give up Yeah, you know, it's just like I'm waiting for everything to open up again. Right. So that's I really think that's where this what happened here I don't think we all anticipated this to go as long as we did Yeah, I think when we got locked down and everybody would their gym shut down It was really easy to go like oh shit gym to shut down. I can't go get my they'll be open in a month Right. I'm just gonna uh, whatever I'm just gonna just not worry about it right now and just forget about my goals that I set maybe the month before or whatever Stay home. Stay safe. Yeah, and then I'll get back and resume when everything else is back to normal And what we're realizing is that we don't know how long this is going to carry on And boy are the are the are the pounds starting to pile up when you just keep Procrastinating on on your goals that you set earlier for you. Yeah now the next one, um, you know I've read articles that have talked about how People have become more sedentary. They've become essentially couch potatoes during the lockdown And I get why uh, you might have at least gone to the office before and walked around there for a little bit and walked to your friends Cubicle or to the bathroom or whatever now you're at home. So and it's funny I I have family members like this where we had this conversation where they had to pull themselves out of it Because they're literally saying to me and things like oh my 9 a.m. I have my first zoom meeting I literally wake up at 8 45. Yeah wash my face and I'm on the thing and I put pants on and I'm no and I'm In bed And I'm in bed all day long and this is what I'm doing And so here's the thing you have to do you have to organize your day to increase activity because Our days are already organized to be sedentary. It's it's natural to not move when you're on zoom all day long I mean if you have to make it so that you move so what do I do? What would you do have a stand-up desk or set a timer for breaks in between for when you can stretch Or do some light squats or a walk? I love telling people to do a 15 minute walk after breakfast lunch and dinner So there you go 45 minutes of activity right there naturally after you know breakfast Yeah, you gotta take control of your schedule. It looks totally different now And I know that's been a really tough transition for a lot of people to have that work and home sort of merger together and to be able to separate the two so You know really just kind of looking at Areas where you can even go intentionally on a walk and go to a distance and come back and break up your day And so that way you can you can regain a lot of some of those opportunities for activity But you really have to be intentional about that and not just reactionary in terms of this is my new place And I'm just going to plop down and get my work done and then veg out and watch tv when I'm done The irony of this is that I actually at least in my experience or my family and my circle people that I know Um, they have more flexibility than they ever have as far as to it's not that so every every family member that I know That is working from home now They have a pretty flexible schedule like whether you work for facebook Or they have like a check-in time or everybody checks in and they do like their little meeting And then you just you're supposed to do your work all day And there's nobody that's standing over them and watching like are you sitting down at the couch all day long doing in front of the computer? So there's nothing that stops them from at the at every hour going and doing one set of 10 squats They could totally do that if they want to do they're just not doing it They've just chose to like you said earlier, so roll out of bed in their pajamas still Not even get around really and just get right on the computer But this is not of the Because of a lack of freedom to be able to build a routine or a movement in the day It's just purely It's easier to do and i'm just not going to do it actually being disciplined Yeah, it takes a little bit of work to make your day, uh, you know be conducive to movement I will say this though. This is an easy one to actually remedy Try it out add a little bit of movement and you'll feel so much better And you actually be more productive Yeah, watch how much better work is if you just get up at every hour and you walk take 10 minute walk I've actually the family members. I've gotten to do this. They've all come back and been like, oh, I love doing this now I feel so much better. I was feeling I didn't realize how crappy I was feeling by not moving Oh, I would love if this is an issue for a client of mine. I would love to see work hard for 50 minutes Walk for 10 at every hour. Yeah work hard Like buckle down be on the computer and go hard And if you have to go hard for two hours straight then go for a walk for 20 minutes afterwards So every hour for every 50 minutes do like a 10 minute. Yes Yeah, and that could be walking. It could be some body weight squats It could be if you have stretching it could be a lot of stuff and pay attention to how much more Productivity you get out of your work day. Yeah Now the next one this one's where you see a lot of fitness people Or people who are into fitness kind of fell into the strap, which is not following a workout plan So they may be active and they may be doing stuff, but they're not following a plan now Here's here's a thing about working out. There is a point at which Once you become very advanced and you've been working out for in my experience This is someone who's been working out consistently for five years or more You can train a little bit more intuitively But even then following an actual plan Makes a big difference and what they find in studies that when people follow a plan They're less likely to avoid movements that they don't like that they need to do So you're less likely for example to skip leg day if you follow a plan You're more likely to be consistent because the plan tells you these are the days that you're working out And you tend to get better results. So get a plan Something that tells you you're working out on these days and you're doing these exercises for this manner reps or whatever And follow it you're far more likely to be successful if you follow a plan I mean this hits home for me because we've been training for so long that it's it's always been tough for me as a trainer To follow like a structured plan because I know how to build plans And so I always give myself this, you know, flexibility and freedom to do what I want and I and I like that And I prefer that most of time But I have to say that, you know, recently we have structured a split routine plan That we're all kind of following and meeting each other as a routine in the morning And I haven't been this good and this consistent on both training and diet in a very long time So even somebody who knows their body Is very familiar with their way around the weight room and can build programs and train themselves Still benefit from this structure and maybe more so now than ever with the way things are current Yeah, and a plan can be anything it's just it really of course if it's well written it makes a big difference But the biggest difference is the fact that you tend to be more consistent So you can literally just write out these are the days I'm going to work out and these are the things I'm going to do I think it's even more important now because uh, you know in the gym You kind of could see the environment you could see the machines you could see You know squat racks everything kind of like what you're going to do as you walk in versus at home a lot of times You know people are pretty limited with equipment They they they don't really know what to do besides like push-ups and squats Maybe or something and how to structure that and organize that and so you know to to make your time effective and efficient Requires you to to have this all dialed in and figured out and have a plan for action Now I feel like the next one. Um, I chose just for sale The next one is Coming a a google doctor right now and because I've even caught myself, which I'm so not this guy your web md Yes, but with uh the stress of of covet I can't help but think uh, this has to be super common right now That everybody is so paranoid that they they might have it or someone they know might have it that they are I I would love to see the stats on this dug if you could look this up Look at the traffic on web md and see if it's like exploded in the last life face itches Do I have covet? I think just in general just uh, you know internet usage has probably gone through the roof But yeah, this is you have to be aware of yourself because research is great It's great to go online and learn things you can become more aware Of you know health issues and you know ways to make yourself healthier and that kind of stuff That's great, but you have to also be aware enough to know that you may be somebody that Handle stress this way. I'm one of these people if I'm in a situation that's stressful I my go-to is to Research and read and read and read and when it comes to health Uh boy, you know, there's so many symptoms that uh Overlap. Oh, yeah, and they could be terrible things and of course, what's gonna happen you have Swelling in your lymph node, right? So you're gonna look it up and it could be either a viral infection or it could be Lymphoma, right? What's the thing that's gonna worry you the most? Oh my god, do I have lymphoma? Let me look that up. Let me look up the other symptoms the worst case. Yeah fatigue Oh, I have been kind of tired lately, you know, and you go on all this So you got to be careful uh and be self-aware am I this kind of person? And um, you know, what's this what's that saying if you see hoof if you see hoof prints in the sand Think horse not zebra, right? So that's like be the more obvious thing. So yeah the Occam's razor approach Yeah, so it's like I've never heard that. I probably Jessica tells me that all the time So I may you know, I may have lymphoma, but I probably just have a viral infection So let me just think of that and yeah not be so usually the the most simple answer it wins Exactly. Now the next one's kind of connected to this which is the all day scrolling. This is the one I'm guilty of right now. Yeah, this has been really tough for me, especially being that uh I've talked about this so much on the show But I've caught myself Sitting there and just and you know that here's here's one too and I'm guilty of this Because of all the political bullshit and the debating and the arguing and all that that some of that It feeds into this too because then you start researching your bias or the opposite side So I find myself just on it just keeps showing up in your feed. So it sucks you in So I find myself just doing this and going down the rabble and then before you know it I've like lost 45 minutes to an hour of my day on bullshit on shit that does not matter right now in my life But I got sucked into I got to imagine that this is a big one for a lot of people This is a hard one to break too. Here's a good strategy Give yourself a set time that you're going to go on social media. So at noon For an hour, that's the time I'm going to be on and then I'm not going to be on At any of the time don't do the whole like I'm not going on at all thing because you're going to fail But if you set yourself a time you're you're less likely to do the all day score And you know like if you if you can do this and if you're Setting like boundaries for me I'd all put my phone right away when I get home I'll put it on the plug in a different room and I have to actively go into another room to get it Yeah, so same thing with like going to sleep It just can't be anywhere near me if I'm you know getting ready for bed Yeah, now the next one is very closely related which in this a lot of people were doing this which was refreshing the news every Five minutes now this is crazy because I'm old enough to remember when the time that you got the news was You know 6 p.m. Or the newspaper Other than that if you wanted like hour by hour news it was nothing I mean, you know cnn Didn't was one of the first news networks to do that and I remember when they first came out people thought You know, what are you going to cover every single hour? They found ways to do that right and what it is is it's something happens and every five minutes It's a different opinion about that thing This has been connected to stress and a reduced quality of life. In fact, I've read articles where People are told to not watch the news anymore and they find a tremendous improvement in their quality of life Isn't that interesting that they used to just report what actually happened instead of like now All we get is opinions of what happened because they have to because people are checking every five minutes I don't want to know your opinion. I just want to see what actually yeah So again similar to the all-day scrolling give yourself a time. So I'm going to check the news At 7 a.m. Every day for 30 minutes and then that's it. I'm not going to go on anymore until the next day You'll be fine if something crazy happens. I guarantee someone will tell you or as I say or never check Yeah, or or I don't think it's that necessary. Oh, well, so I done nothing for anybody Oh, so Jessica's good at this. She's made herself willfully ignorant on world affairs and her stress level has dropped Considerably as a result and again psychologists will recommend this. They'll literally tell you Turn off the news and see what happens and it makes a tremendous impact. So give that give that one a shot Here's the next one. Um, this one I did a little bit too, which is shopping a lot online Amazon has made it really easy for me to go on and buy shit Like I'll think of something like I want that by you know, and oh, hey, honey What about that stock market doesn't make sense This is this is one is crazy to me because I wouldn't have thought that this would have been one Except for I too have felt this myself Because you would think in this time where unemployment is jumping up like crazy and we're uncertainty Yeah, this time of uncertainty with jobs and stuff like that You would think that we would see people stop spinning, but the opposite is what's happened We've seen more online spinning this year than I think we ever have before so again I think this is another comfort thing. Yeah, it's just something that makes people happy You know, they receive a package. I look forward to it just brings a little bit of light You know if if you're so focused on like all the crazy and things that you can't be doing right now And and you know the impending doom this sounds like a good idea And what happened is you know We've you've heard me mention a couple times about creating a barrier between you and the action right to bring awareness The reason why this has become a thing is because the barrier used to be going to the store It used to be do I want that thing? Yeah, I got to drive over there and buy it I'm not going to get it and then you end up not getting it Well, now I can go on my phone and find, you know, 10 different varieties of whatever I want And then I can and it's literally Amazon makes it so easy You just click a button and then it's here within a few days with you know, amazon prime So here's a rule you can make for yourself if you want to buy something Write it down in your notes and tell you and give yourself two days. That's all So say, okay, I want to buy this thing Today's Monday. Okay, Wednesday. I'll visit this and see if I still want that works so good Maybe it was you who said that a long time ago and I started to do that were All and I did this a lot this last year where I Start going put all this crazy stuff. I'm like, oh, I want this Well, I got amazon boxes in my house almost every day for this past year You're not allowed to amazon intoxicated Well, what I started doing is I started adding all this stuff in my cart and then I Intentionally abandoned. I say, okay, if I still really want this on Friday So I would do it at the end of the week. So that was my thing like, okay If I found myself Monday Tuesday Wednesday like going through shopping for something I would tell myself, okay at the end of the week if I still want this I can get it and nine times a 10. I don't get it. Isn't that crazy Yeah, I know it literally the last year if you drove up to my house There was amazon box at my door because this was me because I get this idea for A supplement or a thing for the baby or a thing for the house and it's like click click so easy But if you put that barrier of time, you'll find that you'll end up abandoning. Yeah. Yeah more often than not Which is kind of interesting. Here's another one and this one This is this one doesn't sound like that big of a deal, but it makes a big deal Uh, it may actually makes a huge deal with our psychology Which is throwing your schedule out the window having no structure to your day Where the days start to bleed into each other can start to make things feel Meaningless and drab and sad You're just sort of drifting around you are and so one way that you know, especially if you're working from home When you're working from home, it's really easy to just you know, everything kind of just turns into each day It's not a big deal. So what I tell people to do is to inject Things in their schedules that breaks up the day So at noon every day I do this and at you know, 6 p.m. After dinner I do this every single day put those things in your schedule What it does is it adds structure to your day and it gives you a bit of a schedule Also wake up at a particular time go to bed at a particular. This is a big one Set your bedtime and set your wake-up time and keep them consistent That single act right there will give your whole day More structure than just going to bed whenever and then waking up, you know Five minutes before your first zoom meeting. No, I agree. This is definitely one that I had to kind of Rain in a little bit and since and it all goes back to the workout thing We talked about once I started to dial that in it just it more consistent my eating more consistent with my steps More productive with work workouts dialed in so this is as simple as just starting this process of organizing your day Yeah, another the last one is a big problem A lot of people are now encountering because so many more people are working from home Which is the blurring of the lines between work and home or life This is why I don't think it's going to be possible that we we remain this way There was a lot of there was a lot of theories that when we first switched over to everybody working from home people going Oh, I love this. This is so great convenient. Yeah I think the flexibility and then it'd be able to show up to work in your pajamas was amazing for everybody at first But this is the reason why I don't think it's going to last very long because There is something about the the culture that's built and the community that's built when you show up to work And the accountability piece that comes with that that we're lacking that now So even if you're a self motivated person, maybe it lasted for a few months when we first went into shelter in place But I think what people are starting to realize is how nice it is to have community to have Yeah, I think two people. I mean I wish I had a better term for this But cabin fever is like a real thing like it's just you are just you're seeing the same thing every day Like you're waking up your groundhog day. It's just groundhog day You're not really getting out like you have to find ways to get out of the house Versus like having a place to go and in a purpose to get you up and to drive somewhere and to kind of spend your day and Break it up. I think I don't it's just better psychologically for people to handle I think than to just have it all in one place Well, I think because of the flexibility what's happened is you have people I was just talking my brother-in-law said this is an issue right Is because they have like, you know They have a certain amount of work that they they have to get done for the day or whatever projects they have to work on But there's nobody that's holding them accountable that just the day get it done. Yeah, exactly get it done for the day So what's ends up happening is he says he you know, he logs in his computer and gets started And he opens up his social media stuff first and that can turn into 30 minutes of checking on things distracted Or a two-hour rabbit hole where all of a sudden they've spent the first two hours of their day Like on social media crap or politics or whatever they're into Before they even get into like real work. And so Setting yourself with a a strict schedule. This is my time for work If i'm gonna spend time on social platforms or this is the time I do it and sticking to that I think is necessary with where we're at. You have to set boundaries and you set them with yourself But you also train the people you work with uh with your own boundaries So if they send you emails or whatever after work hours and you respond every single time You're gonna train them that they can do that or you can say i'm done at six And everything I get after that I answer the next day What you'll find is actually start to train the people you work with To respect those boundaries and boundaries between work and life are definitely very very important For your overall health. Look mind pump is recorded on video as well as audio So you can come watch us on youtube mind pump podcast You can also find all of us on social media You can find us on instagram justin can be found at mind pump justin You can find me at mind pump sal and adam at mind pump adam That's always the sign is When I know that i'm i'm pushing my body too much and i'm overreaching too much or or scaling the volume too quickly Is when I take off, you know three four days in a row like that and then when I go back in the gym I actually feel stronger and better. Yeah to me. That's always a sign that I need to back off I so I took off, uh, I took three