Christmas Special - Life Hacks, Biggest Lessons & Best Resolutions

ladies and gentlemen welcome back it is a Christmas special for those of you who have only joined the show over the last year or the last few years you might not recognize this room and it is my old living room in Newcastle pontin where we first started the show joined by Johnny newf from propan Fitness uh and George Mack uh stopping off on route from Glasgow to Manchester of course uh this is a life hacks lessons from 2024 and best New Year's resolutions episode so if you haven't seen these we'll go around in a circle

coming up with whatever we've discovered over the last year and then the rest of us will rip it apart or say that it's good and maybe there'll be some ideas for you for what you can Implement going into the new year also if you haven't done a New Year's review uh the exact template that I use and have crafted very delicately over the last decade or so is available right now for free at chriswell x.com revie that's tradition something else which is tradition is you getting hot potato and going first so potato a festive potato

for you festive potato Jonathan Watson what have you got for us is it life hacks first it is so my life hack is a ninja creamy so happy you said that really I've got I thought you have you I've got one you just been thinking about getting one I think hasn't got one yet what's a ninja creamy do you know what one is no educate me it's um it basic what I use it for is making ice cream cream from a protein shake it's brilliant so like skimmed milk what what do you what do you

use it for the same thing or berries I imagine you have berries in yours uh actually no uh mine has been low sugar high protein ice cream made with the exact protein powder that I want right so pretty much the same thing that you're doing yeah do you put topping in it uh so I've encountered a problem with that which is when you you have to make up the mixture and then put it in the freezer for it to freeze the issue is the viscosity of the liquid when you put it in the freezer versus

the viscosity of the liquid when it becomes ice cream is different so if you put chocolate chips in they all just sink to the bottom and create a layer what's your solution well you put them on after you've so you you creamy it m and then you you what sorry I'm just wring instruction you do what I don't see a pen George doesn't look like you're making notes it looks like you're trying to make fun of me George come on you um you you cre creamy it and then once it's creamy there's a mix in

button oh have you not encountered that if if I'm being if I'm being completely honest it's not me that uses it God what a Bouie so this is to distribute the chocolate chips throughout the height of the ice cream rather than all at the bottom like a screw ball or all at the top like a like a topping yeah yeah yeah yeah but it is a topping yeah so so you make it first and then you once it's turned into ice cream you add the [ __ ] that you want little bit topping and then

press mix in or I think it's called mix in or mix again okay uh what is the best recipes that you've come up with I think white chocolate and raspberry way from uh perform it's like P just focus on it's like P and then the number four RM or something like that okay um how many scoops two always two with skim milk how much 350 mil 400 mil is what you want to use cuz that takes you up to the Limit the limit line it's just not quite the ratio is not quite right sometimes a

banana improves the texture interesting have you been able to get the sort of gelatinous stickiness that you want that's something that I've struggled do you like it to be more sticky or lastic little sticky little more sticky I think that's about how long it's frozen for zanth and gum yeah I don't want to get involved with last St I feel like that's a a whole other variable to manage yeah how much anthan gun well you just experiment wouldn't you but think how long it's going to take to get that right that's true because you've got

something that works sort of 80% now exact okay so white chocolate perform white chocolate and raspberry way y with raspberries and white chocolate chips as the topping mixed in so good it's like 40 gam of protein with a little bit more if include the milk and like 400 calories it's brilliant and you see one of those off in one go yeah wow dessert lunch can tell you're not running anymore usually usually like last meal of the day that's pretty dial so good that's very good I'm a big ninja I mean Ninja are just between the

air fryers all of the different air fryers they've got they've got this air fryer crispy thing now which is a glass tray at the bottom so you can see how it sort of crisps and you can make lasagnas you know where you have that sort of the filtering on the top oh I've not got an air fry you have an F I imagine that seems like yeah I should get one should I do you have one George yes but I I never used it you really value culinary appliances that allow you to eat low calorie

foods and make them nice so I think an air fryer would be high value more speed slow cooker something that allows me to see whatever it produces as one serving ideally in a container so what I think what I like about PR can't have more or less than it I just eat the whole thing and I don't have to worry about like how many scoops of this should I have do you not eat the whole thing yeah okay that's that's Chris's way of life eat the whole thing so it's a sine kilo of yogurt uh

I think an air fryer for you I mean this isn't even one of mine but I think an air fry Fe would be nothing short of life-changing what would I use it for uh do you ever eat steak at home yeah but not like regularly though but would I have a ninja creamy every day okay would you eat steak at home if you could have from Frozen amazing steak in 20 minutes is that is that your best suggestion a steak it's [ __ ] unbelievable for steak Yeah okay uh this is this is a Peterson

hack a woman who eats a lot of steak she knows how to cook a steak if that's all you're eating yeah which I am so it's important all right I like that ninja creamy so you're not having creamies that's that's a past that's a previous chis thing correct got it uh but what have you got this is Ernie actually is it [ __ ] I misgendered him than you George so I've I've chosen this suit to introduce the most kind of serious point of the podcast but I've been doing a lot of walking and journaling

and reflecting and I've actually been tuning an AI model using a few kind of different database structures to identify the optimal categorization method for life hacks and you're doing it again what I've come down to is physical and digital so you said this the exact same thing actually last year it was a team of operational pists and yeah but I think we're getting closer to conclusion yeah same what a Rel we're something increase the compute and still hit the same wall so the physical life hack is to use things that annoy you like mild irritations

throughout the day as gratitude triggers so you wake up in the morning 7:00 a.m. you hear a siren going past you like s hell like a 5 minutes more sleep and that's a gratitude trigger For That Could Have Been Me in the ambulance or like you you could be even the driver of the ambulance still pretty rubbish having to drive an ambulance at 700 in the morning or you could be in the back of the ambulance it's like okay there's a little switch you encounter someone who's a bit of a dick to you at the

checkout in a shop or whatever and you go they're being a dick because they're miserable at their job they're having a bad time I can go home and eat my Sushi and pot of mango or whatever they they have to be on shift until so just having that little flip has been really valuable I've been trying to think of something that you couldn't do that with but I'm struggling I'm sure there's loads yeah but it's I guess it's how fible do you want to be well are you trying to have empathy for the other person

or are you trying to sort of do inversion on yourself what are you prioritizing both are good effects of that aren't they I think it's it's like a nice side effect to have just be be more happy yeah it's pretty pro-social I like that okay uh this is one from George's uh birthday this year in Miami uh which Dicky Bush decided to do and it's Uber black XL so Uber black XL I don't know whether I don't know how available it is in the UK but especially in America and probably in the biggest ities in

the UK you can order you know a s person Escalade with a driver that's always dressed quite nice and formly and it's basically you're having a private driver but you just order it on Uber and it's about maybe two to three times the cost of a normal Uber so it's you know special occasions only for the most part but the way that you feel when you get into it and when you get out of it is lovely and the experience is easily three times nicer than being in the back of someone's Kia Forte um especially

in America this is a big America problem because it's less expensive it's less more expensive in America and the depths that your normal Uber X can descend to in America as you learned firsthand this year it's like the back of some Nissan Altima the 30-year-old you're sticking to the seat it can go really low so uh if you've had a tough day and you want to treat yourself a journey home in a BL Uber black XL is nice if you're out on a date and you sort of want to make something feel a little bit

ni a big fan why do you think the standard of cars in America is generally higher is it more of a it's lower is it that the is it bodal because I've like you're saying that the UB some Ubers go really correct in America the UK doesn't seem I think Americans generally have lower standards for what they keep their cars to if anybody's got a small dink in the UK it's almost immediately taken dink always complaining about I know it's terrible but you take it to the like shop or whatever and you get it fix

most people would uh I need to get my dink fixed actually yeah I'll come out of an XL make it bigger black XL uh I think I think it's a I mean you you've you've been a a big proponent of that as well like using Uber black XL yeah I think um H in Dubai for example all the Ubers are essentially lexuses they're all beautiful it's only when I was in the UK or the US experiencing Uber do you realize sometimes you could be going 70 M hour and it's more dangerous to be out the

car than in the car right yeah cuz I in Dubai I feel like it was always like a Mercedes veto person in a suit so but is that that's just a div thing yeah right yeah I've had some Shockers when in one I had in Munich where he just went rogue went was trying to go to the petrol station was going like different stop offs was like was texting and then when I had I said hey can you not text on your phone he just threw his phone against the window and then just started speeding

faster and faster wow and I thought you paid the 20 was it was it you where someone was trading what was it he trying to show you a video yeah so we were in one Uber and we're on a huge Highway and I'm at the back and I just go what's he doing on his phone cuz sometimes he may be doing a WhatsApp or anything like that and I look and he was there was like trading charts on and he was shorting the Japanese Yen nice like mid D mid drive and I said what what

are you doing um so yeah you may face them shorting the Japanese Yen I had a Uber driver in crotia who had like a like mini seizures while driving and I couldn't work out whether it was like just something that happened to all the time or whether it was serious but he was like having a seizure and like pressing the accelerator as so we were like we were coming up towards traffic and the car would like LUN and then break but he just didn't acknowledge it at all you he's the opposite of the of the

guy that we had in Iceland so driving back the final the final coach Out of the Blue Lagoon in Iceland because the alternative was to stay there for 9 and a half th000 for the night and some hurricane level winds were coming in and we managed to make it onto this bus and we're at the back of the bus and it's tilting up onto what feels like just its side Wheels because of the strength of the breeze coming along Johnny solution which was [ __ ] genius actually at the time was I'm going to go

up to the front and look at the bus driver and if he's not concerned we shouldn't be concerned you went hands at the bottom of the wheel cuz for him it's just retract him it's just Wednesday afternoon another day another day graph is it was the worst storm that Iceland had seen in several years as well I that that guy is a source of inspiration to yeah he's Joo Joo as a bus driver all right you're up I'm coming in hard so like Lily Phillips Jesus Christ um the kale algorithm so this is a custom

built life hack which I can put in the comment section but me and Chris have had these debates for years that whether the platforms will ever change so you have control over your own algorithm and I've been convinced it's going to happen but I kind of sat there waiting for years for it to happen and particularly my I don't know where your weakness is where your Achilles heel is in terms of digital platforms mine is YouTube by far and the most frustrating thing is YouTube is the library of Alexandra you have all the world's knowledge

and if like Marcus Aurelius Julius Caesar would trade everything to have access not only to the best library but then it turned into this magical video format where you can watch anything learn teach yourself anything and every day I would turn up to that library and had to get distracted by fights and Fentanyl in the car park right that was my YouTube experience oh oh Logan Pauls done what coffee Zill is going to expose him for what [ __ ] coin click click and I remember once um I went on the and this is a

if you want to stare into the abyss and have the abyss stare back into you go youtube.com and press history and just scroll through some of the things that you've watched and I went through quickly like the the last maybe a hundred videos I've watched and about 80% of them were regrettable in hindsight so I had the best library of all time and I was watching absolute shite so what was interesting though I looked at the videos I did enjoy and the videos that I didn't enjoy in hindsight and you could have built this whole

complex algorithm but there was one simple thing that the videos I did enjoy and didn't enjoy had between them and it was over 30 minutes long any video that seemed to be over 30 minutes long for the most part I enjoyed in hindsight and any video under 30 minutes long I for the most part didn't enjoy and I think there's something about the monkey brain that if you see a 15minute expose on Logan Paul's new nft debacle it's like I can do that but if it's a two and a half hour one it's a bit

harder bit more Discerning it's a bit harder to justify so is the conclusion to watch like 45 minute F the car par I waste more time so the comp I tried that but the problem is you go on youtube.com thumbnail title you just don't have the willpower um like imagine if you had a social media feed right and they just showed you porn like constantly you would end up watching a lot more porn as a result so it's not necessarily about discipline it's about preventing that coming on in the first place so what I built

was I built a script that removes any videos under 30 minutes and it's now the full K algorithm and I've gone from about 80% of my YouTube time I regret to 80% of my YouTube Time Is Now what's the script running on so you want to download a Chrome extension called tapa monkey oh and then there I've okay sorry go ahead I've got a couple of things I want to challenge you on about this but beanie so you then I built the code using Claude or chat gbt and I can share the code with people

you put it in and it's permanently there now so I no longer see any video under 30 minutes long and you go on my my feed now and it's just like gler standup comedian cool documentary does that not mean though that you waste more time because the the regret is about the video but there's no regret about how long you spent watching the video no because well there's a I'm sure if you looked at your YouTube time right there's a difference in quality of things that you watch yeah but you usually I'm doing it instead

of doing something else so it's it's rare that I like find myself on my phone and then 30 minutes later I'm like oh I'm so glad I watched that but that might be because of this exact thing but that assumes that the thing that I was I wasn't doing because of YouTube wasn't more important that's fair there's always some kind of opportunity cost tradeoff but for me so this is particularly on desktop and I would use YouTube end of the day as an alternative to TV and that's where versus yeah I agree the kind of

two-minute quick scroll is is different that's the cocaine algorithm yeah yeah there's a couple of ways you can get one step Upstream of that so there's a native thing on YouTube where you you disable the it might be watch History or one of these features where it means that when you log on to YouTube it's just a blank screen you just have the search bar you've done on the propane one and now I never procrastinate with YouTube like it just doesn't because you have to then actively like oh what am I going to search for

rather than having stuff like pushed onto you the problem with that though is there's still value I find in the algorithm serving randomness okay so you want you want the upside of the yes I want the upside of the randomness and the optionality without Logan Paul in that case you're trying to like f tune it the other thing that you can do is and I think we talked about this last year using readwise or reader to establish that past George is the only one who can determine what current George is going to watch so you're

not allowed to consume any media unless it's on your to read list or to watch list and you've made that decision ahead of time so that you've made the decision when you're in a position of strength not when you're like oh I'm knocked and it's 9:00 p.m. and I just want to just to find a potential problem with that a lot of the time you know how in three months I'm going to have all of this white space on my calendar I'll agree to that I I really want to watch this thing I'm sure that

me tomorrow will want to watch it I'm not convinced that me yesterday is the best yeah you end judicator of actually what I want to watch today the problem there is you end up with like a huge queue of stuff and then you none of which you think is interesting but because you now don't have to pay the price you tomorrow has to consume it you kicked the can down watch the relevant things you're looking in the fridge and you're I've got we've got no food in the house at all and actually like there's loads

of food but it's like lettuce and a bit of not stuff you want yeah you basically want an algorithm that's working nearer towards what your goals are and your long-term intents are but it's not just purely like boring educational [ __ ] like if there's like long form comedy on there like long form comedy podcasts I enjoy those way more but there's something about the the shortness of it and I think having that pre-built in to remove it my sister little life hacked to this um is also on email if anybody has um but just

set up a filter that if it has unsubscribe in the email it goes to a separate inbox and then you scroll through that and you've reduced about 80% of your email clutter so just putting those systems in place doing that now is um is useful Gmail has that automatically doesn't it h Gmail has that automatically with the promotions it does lo of them loads of them still through yeah all right Johnny you're up this is linked to what you were just saying Chris about um waking up at night the so there's two two hacks in

one one is um audible on a so ey mask one airpod 30 minute timer on Audible audiobook it's life hack One Life Hack two is audible have like similar to Netflix original like an audible original some of them are in Dolby Atmos so it's like a film being read out which is the most immersive thing I've ever heard on how immersive can it be with one airpod in well cuz the other one's other one's pressed do you find that you turn that you you can just go full like a monk mode and stay there cuz

I'm a even if you roll over though even if even if you roll over it's just one iPod it's fine you're asleep doesn't matter the third life hack is Red Rising the Red Rising series but the immersive audio version phenomenal so good so [ __ ] fantas to fall asleep it's a series by PS Brown P Brown um sci-fi Sci-Fi series the most addictive set of novels but they've redone it as a movie in your mind and uh yeah help as Doby Atmos full audio cast you know they're not just saying what's going on back

and forth to each other they're fully acting it out the sound effect beautifully sounds scaped it's awesome it's brilliant I'm glad I'm glad you like so that to fall asleep and if you wake up at night like stick an airpod in I'm just because you just immediately especially with racing thoughts you just immediately in another world Manta eye masks make a Bluetooth eye mask do they that is built for you to to sleep on I I have a pair of headphones called like Phillips something they're like called sleep snooes or some [ __ ] they're

just not very good well they're just not airpods are they yeah just one airpod in like cuz you can have you can have your head against a pill with the side with the airpod in still doesn't wake you up I worry a little bit about like what it's doing to me it's the sort of thing I think youf would worry me about if I spoke to him about it oh about it's nonionizing radiation like is that airpod talking to the airpod that's over there and like cooking my brain in the process and it was a

shoby ear yeah I mean it's already going through I mean but I've only got one in so is that okay who knows is it okay am I I'm less concerned about Bluetooth earphon as far as like EMF exposure I think there were other things somebody shared an an airpod thing where it was like the communication between one airpod send M signal through your head yeah but I think like but as medical advice you're saying that's fine the problem is it's you've got to pick your battles haven't you it's like air quality water quality plastic exposures

youen know receipts so for me it's like don't microwave plastic and don't be an idiot drive drive with your seat belt on drive with your seat belt on and get any dinks in your car s straight away I like that just to add another one on there from lifea four years ago uh you can bulk buy your audible every year can you so you don't need to pay monthly you can pay yearly annual and you'll get all of your credits up front and it's cheaper that's brilliant is that was that a life hack I should

really pay more attention it we've just done a lot I mean I I reckon we've done a thousand life hacks that's like top tier though be so you'll save probably 30 or 40% and you get all of your credits immediately so you don't have to wait until next month if you've got a bunch of b or you're on holiday and you want to download four you've got all of your credits for the next 12 months ready to go does Red Rising stop being good cuz it's like there's several books right uh I'm on book six

or seven now I can't which one it is and I'm still going everyone that I know story yep same protagonists wow and everyone that I know that's got on to it is I think it I think it crossed a point of like when they're in the mine at the beginning I'm like it's a little bit a little bit dull as soon as you get out and then he's out he's like oh my God this is you can see how it's just this world huge book two and book three are just obsessive so uh Red Rising

you should go and download it even if you graphic audio whatever it's called A good rule of fun fiction before bed is amazing kind mind thing right out of your own head you're not thinking about your problems good very good all right Seth there's theistic of what can I remove you know so delete automate then delegate but there's also what am I already doing or using that I could be using better so a few examples would be like I'm already spending the time meditating in the mornings like how can I make that time more effective

or I'm already sleeping 7 hours a night how can I improve the quality of that um I'm already you know everyone's seen someone exercising in the gym like every time you go to the gym and they're there and they're just kind of like and they're like texting and Swinging their arms around not really doing anything you're like they're taking all of the steps to get the result but wasting the actual critical time in there but this also applies to um the decision of like do do I add something or do I just make what I'm

already doing better take get more use out of that squeeze the lemon so rather than adding in like a a red light box and additional supplements and all this kind of stuff it's like well what am I doing already we often get clients that ask us like oh what's a good bit of software for this or what's a good software for this and you're like well what are you already using and you it like 80% of the time the software stack that they're already using does the thing that they're looking for but they're just looking

for the next thing mhm and so I'm always on about tick tick but like the deeper I go with it the more I'm like oh actually like there's no point looking for any other app to solve any of these other problems because if you just really like dive in te te and now my my referral um my referrals are so much that I've got an account until like 20167 or something um so now I'm just like lifetime believe tick tick um so yeah like and as I've applied this in the last few weeks whenever I've

like found myself trying to solve a problem I always take a pause and go hang on what in what we already have what software already paying for what tools we already have can do the thing we got another example so this is a niche one but we were looking for a way to convert Twitter threads or X threads into carousels and I was looking at new bits of software and actually like we already use hype Fury for scheduling tweets and they have a buil-in thing for this but I think it's just the natural habit of

like wow what's the shiny new thing Shin something new to solve this problem as opposed to looking where you already are what's your what's your one of um you don't need new lessons you need to relearn your old ones yeah I mean most of the stuff that you already that most of the answers to problems you have now you already know and you probably learned five years ago so the ironically we were talking about this just before the episode and last year on this episode that life is a spiral curriculum and that you look back

on your yeah you look on your journals from when you were like 19 and even who you think was your 19 like idiot self was still telling you the same thing that you same problems isn't it same problems over and the day one feature of like today a year ago 5 years ago 10 years ago and you're writing about the same [ __ ] well you're the same person that's why like the Common Thread between all of that is you and lots of stuff changes on the surface but fundamentally the same challenges that you have

the same emotions that come up the same worries and concerns you do oh my God so much has changed in life you know I'm a dad now in a different country now a different career now whatever it might be and you go you're still the same person so uh all right my next one uh one that we've done a long long time ago but continues to pay huge dividends clip the curtains together in hotel rooms using the trouser hanger I challenge anybody to take me on with that you get into a hotel room and these

curtains for no reason have got you know a 3in or a 2in gap between them and you've tried tried to sort of do that weird thing where you push them and see and then they sort of settle and they settle a bit better sometimes and you're like oh it's like good should I leave it and you go I'm going to go again you do it and it's further apart and you're like [ __ ] uh set of trouser hangers from the uh wardrobe pin it at the Top If you've got two trouser hangers one two

and then three four at the bottom pitch black beautiful why don't I just wear an eye mask uh you could but sometimes even with an eye mask you rolling around it comes off it's just I think you should always optimize for environment first and then other stuff second technically the light receptors on the skin will also back of your knee the back of your knee can actually wake up so that's that and then I guess the other one which is related to sleep I've spent a lot of time on the road again this year a

lot of time in hotels um good pillow bad bed good night sleep bad pillow good bed bad night's sleep basically the pillow is the most pillow is the most important thing uh because it's the the most sort of uh obvious experience of you interacting with the bed is whether or not it's this sort of one of those ones that [ __ ] yeah and my [ __ ] sleeping are drowning here and uh yeah that's it pin the curtains together in a hotel bedroom and optimize for uh better pillows and the way you can do

that what you want to do is find what pillow do you like and then how available is it on Amazon Prime worldwide and then if you can find one that you liked it's available like that and it isn't an insane price you can add you know £25 or whatever onto a stay but improve your Sleep Quality by maybe 30 minutes or an hour a night by just ordering a pillow to the hotel you get in you're like ah [ __ ] it's one of the ones get the order done next day get a good night

sleep there's a Kelly stet thing like piece of advice from years ago where if you lie on the mattress and you bend one leg the mattress is the wrong like level of turgidity so like if you let say you're going into extension so you bend you bend one leg to get out of extension and I think that's if the mattress is too hard that that's the thing so with the the pillow versus mattress thing I could sleep with no pillow but if the mattress is bad I wake up and I'm like tight H your Kelly

starret hack with pillows has changed my life as well wow it won't even be a life ha using the towel roll I think it's from a it would be from like a 2017 life hack or something it's back when it was like phone video Kelly stett on YouTube is it the to thing that's and it's it's lying like it's so it's like tucking your shoulder back and then the towel sits here and then you everything's in I followed that but I just put another pillow in between the two top arms so the pillows are crossed

no so one's behind my head and then I turn over to like spoon just pregnany pillow but it's not for the legs because I found that if I had one too hot it just dis if you've got you got to do this Brazilian jiu-jitsu you know likewe sweep the legs and then pull it up and over if anyone that uses a pregnancy pillow consistently very impressive but you can't move side to side so normal pillow G what you got my one um relates to you mentioned then being on the road um big thing for myself

this year again don't have an office I'm often working from hotels coffee shops and things like that and the combination of the boata portable laptop stand with the Apple Magic keyboard and the Apple Magic Mouse so a few points on this number one this is a bit Tony Robbins but my kind of contrarian Take on the world right now if I sit in that Peter teal interview one of my contrarian takes that I give is is [Laughter] that it's very unbrand CIS very good solid um the contrarian take right now is if you had to

picture a depressed person's body language in your head what do they look like slouched over real contrarian yeah slouched over hunch where's their eyes down down and people are spending 8 to 10 hours a day like that whether it's on their laptop or on their phone so the boata stand means that the laptop's raised like perfectly in front of you like that your shoulders are back on the mouse and you got once you go to that you can't go back you look at every you go how are you spending 2 hours in this depressed posture

it's like we've spoken about this previously that I think a a non or a significant amount of people being uh miserable is just being in resting serious face versus resting smile face I thought about that resting serious body so so I I presented at the international posture Summit believe it or not here we go come right up next to me in the orinal there come on you seen this uh no being in L Phillips well so this is uh there is a study that shows that your posture impacts how much you believe your own thoughts

which is interesting so like not so much mood and you know power pose and testosterone and cortisol ratio has kind of been difficult to to re um reproduce in the results but believing your own thoughts so if you set up barata stand what do you call it Bata boata cheese is it barata yeah I've got a couple of delicious so yeah but my my um take with that is you've seen the um is it Jonathan height who did the whole anxious mind he says since 2008 anxiety's gone through the roof and it lines up with

social media obviously that's I think had a factor but that's well discussed however it also lines up with everyone's head being down their eyes being down shoulders hunched over posture ped yeah no I'm a I'm a big fan of it I will say your the height that you have it at and the closeness that you have your laptop to yourself I would come down the stairs when we were both living in the Colton house in Austin and you don't see a person what you see what you see is this massive MacBook like this and because

it's spread out as well it's covering his entire body and then this just a set of airpod pro Maxes poking out the top George is behind there somewhere it's terrible for Day game if you want to if you want to pick up girls at the coffee shop you can't do any Kino escalation it's good for Network the amount of people go he must be hardcore what does he do meanwhile he's reading David Do's the beginning of Infinity with [ __ ] all right uh should we do a lesson God a lesson oh my God yes

fine are we out of hacks now no we can go back okay I've got two micro hacks but we can do you want to do one more round of ha thow them in do you want to do one more round of ha I can do another hack Let's do let's do another round of hacks I another I had another hack chambered ready to go fire it but now it's made me question my the hack I picked don't worry I am worrying though I'm going to say walking pad have we done that before walking pad walking

pad it's like a under treadmill both just like yeah exactly so you need a standing desk and then it's a treadmill that's like you can't run on I mean I've never tried but it says don't run on it so I figure like probably best to listen is that why you stopped running exactly yeah but the just that as a way of you just do like two hours of work while on that you forget that you're on it and you I think it's like 2,000 steps every like maybe maybe 4,000 steps an hour can't be 4,000

an hour why oh no no it could be yeah yeah yeah know at that pace yeah probably about 4,000 an hour cuz you thought that was too many I originally but now I've repurposed realize you're wrong y I am walking pad and what kind of pace cuz do you ever get to a pace where you're going too fast and you can't the classic type a problem then you're like all I'm doing now is walking looking at my screen yeah trying not to just slightly miss the walking pad and walk into the computer what what types

of work a a sorry what speed have you found useful and then what types of work have you found 3.5 was that miles kilometers it's just what it says on the screen you've both got the same one right I think we might have the similar one we have the same one right but your legs are longer doesn't matter I would imagine you walk quicker than these two does that matter we're talking about preferences here uhhuh but it actually means they're walking a little bit more quickly the question was what what you found all they you

all like the same speed don't ask me my preference and then tell me that I'm wrong fcking litigate me out of it here tie me up so yeah 3.5 next question what type of work uh so you would think it needs to be like email or but it can be anything it I think it just helps you just drop into whatever you're doing but does that thing about uh when you're on when you're on a phone call that's getting intense you stand up and start walking around cuz we're meant to locomote while we think I'm

I'm picturing you Alan Partridge Style with like a Bluetooth headset on short shorts going 100K or it's going to Sky I once heard a story of um you know so Ari Emanuel that's you can't see it's not that bad um Ari Emanuel who Ari Gold was based off on Entourage so they own the UFC w WWE he's like the Apex lawyer um in America for entertainment MH and he's heavily dyslexic so he just spends all day on the phone rather than doing any that would uh use dyslexia I guess and I knew somebody who was

in the office walking past his room and he's on a full incline treadmill with like speaker on just saying [ __ ] him [ __ ] him for another million [ __ ] him for another million we're not moving till we [ __ ] him for another million that's the gateway drug isn't it he's gradually Ste that's why you're going to be 12 months time I'll one of those trainer [ __ ] people for a million a uh sister to your one is I found when I was in America because of the time zones reversed

I'd wake up at 6:00 a.m. and you've already got so many bits of work that you have to do so you have such a high ctisle State going on my phone incline treadmill and then just working for the first 30 minutes replying to messages and emails meant that the ctis all in the morning is then getting counterbalanced by the incline treadmill I knew a guy who you've met him actually who would do cardio and just have Tik Tok on like autop playay because he said it made 45 minutes just is probably terrible for your brain

but yeah only allowing social only allowing social media usage when you're doing incline cardio is actually that's not bad but but like purposefully doing social media usage because you're an inclin cardio feels like you end up fitter but also a bit like yeah tweaked do you find cuz Steve Jobs famously used to only do walking meetings or a lot of walking meetings have you found doing it for meetings useful or do you not want to be that guy I mean Johnny used to try and record podcasts while going on so I was going to say

that it's not really the audience to say like well I think I did better podcasting because Chris is quite good at podcasting but I think it's you produce a better podcast while walking apart from the sound apart from the sound but who cares about the sound yeah I meetings are the only thing I would struggle with for some reason I think because you just feel like you know I'm I'm that guy walking on the meetting it very much depends what sort of a meeting it is as well you know like if it's if it's you

just okay like recap me on this you it's kind of sort of Standards stuff okay like here we go I'll have a little PLA and if it's a really serious meeting and you're the only one walking and you're the one being really serious the art of like perfectly level walking so you only your legs are moving but you're just squat J you have a little bit of shift mhm uh what brand did you go for don't know but I do know it's out stock but if you go Brant that's two great things if you go

on Amazon well they cancel each other out don't they it doesn't matter if you go on Amazon and search walking pad walking P pretty much any of them they range from I think you Tred to find like a bean one didn't you for like 50 60 quid up to whatever you 300 quid 200 300 quid get you a good one mhm all right stff you're up create a product promo there well I don't know what it is well yeah 50 Quid maybe so this is also to springboard off your and your hack which is just

to only do voice notes while I'm walking so it's just to get me out of the house because I know that if I got a desk pad it would enable my screen time and I'd be doing it more and so Dicky Bush who um twice now Chris mentioned it before there we go double Dicky so he just said don't do any work that at your desk that could be done walking and includes like emails voice notes and to to be honest like most writing now with GPT you can just dump a bunch of words into

an audio file and I mean if you get a walking pad it's all work isn't it it's all work but then you're just at your desk be still walking still what is it that you're looking for to get outside to get outside have environment change and you can now walk with airpods in talking to yourself and people no longer think you're a Nutter because they think you might be on a call yeah that's not bad good all right um which one am I going to choose next last J I said sleep token this year I'm

going to say Beartooth and it's going to make you very happy that i' finally come around to listening to Beartooth really phenomenal most recent album they just put out the London Vlog uh the song at the end that we had and the sort of the tune that was threaded throughout uh shout out to Caleb the front man who sent me the stems from the track so he sent me the track broken up into its individual component parts so we could really really dial that in that was very kind of him to do and uh I

just that they were my top play tracker this year I felt like important to alive alive you had attention y of course so good good bit mincy compared but it's all right no good that whole album's that whole album's fantastic it only came out in October and I think they still managed to get into my Spotify wrapped so place of uh I'll do I'll do another one given that that one was just music uh Mitchum deodorant so Luke got me onto this last year and uh there is no deodorant that's anywhere near as good this

isn't just like the smell of it is fantastic the price of it great the quality it doesn't leave any white marks and everyone's sort of looking for what's the best sort of deodorant and not a [ __ ] medieval peasant I don't use roll on deodorant but spray Mitchum and they also have in every boots of UK airports they'll have the travel size so you can actually take a 50 mil travel throw that in your bag pretty sick Mitchum and Beartooth so what's good about it smells good doesn't leave any white marks and you don't

sweat it just seems to all the boxes it's yeah and as of yet most of them have a lingering smell like Dove Dove deodorant you can smell somebody wearing it from like [ __ ] a few miles away and I don't like that it's like it basically odorless but does the job so unbeatable naughty naughty speaking of naughty my one is not naughty it's a prompt for AI so either chat chbt Claude whatever your that's actually a life Hawk within itself is to be an absolute llm [ __ ] yeah if you can um is

the following prompt so do you know the Elon Musk quote it's around how to learn it's essentially this idea that you want to view knowledge as a semantic tree so you start at the roots then you go up to the trunk then you have the branches then you have like the secondary branches then you have the leaves whereas often the way we'll approach things is oh I want to learn about um the heart I'll just put on this random Andrew hubman podcast with the specialist about the heart and just kind of hop in but you

don't have any of the roots or anything there so you never actually retain any information whereas when you treat knowledge as a semantic tree you work all the way up from the base and and then all the way there and a big realization this year was it's kind of a a bit of a deut concept but essentially this idea that the only thing the only bottleneck that really exists is knowledge um and then you look at okay you have all these great people who are self-taught so you can just teach yourself from nicoa Tesla to

leonarda Vinci you have access to the alphabet so you can understand any concept with words you have access to numeracy which is only 10 digits but you can access you can understand any mathematical equation with numbers therefore the only bottle literally every single thing in your life skill issue knowledge so placing that into cord or chat GPT and you realize I can learn anything starting from there so you start with the you say the specific Elon quote and you say teach me about X but start with the roots and then work all the way up

and don't move to the next layer until I say I understand and you're constantly just moving up and you realize oh I can literally teach myself anything this is a nice develop from your last year's one which was treat me like a total idiot and start at zero until I say I understand and then go to step one and then step step here is to really then you can then just move it into like a mind mapping software and literally just build the tree yourself then you have that semantic Tree in your head of all

the um interweaving Parts big mistake that I made when studying medicine was not doing that earlier you have to have like a a framework or a skeleton to be able to hang Concepts on otherwise you are just learning raw data and it's so difficult connect and you're just memorizing like you did at school you're never actually understanding Point like if if you just force raw dog enough data eventually you'll start to see the coalescing parts kind of join the dots but it's not a fun way to do it yeah rough going is there something you've

used that for recently um I started yesterday with longevity so I'm going because that's a topic that I've always wanted to learn about but I just kick the can down the road because I'm like where do I even begin so I started with that um try with any kind of topic that will come up now I will just whack what you for the uh llm non- monogamous out there what do you use each platform for have you found certain things about run certain platform I mean there's a huge asterisk here that this will be outdated

by tomorrow because it's constantly literally yesterday they released the new um the new o version um and then you have X now getting the it's like three times the number of super um computer clusters with the grock AI That's going to go live so me right now I vary between Claude and chat GPT but I would be shocked if next year I'm saying the exact same thing yeah it seems like Google is Google's great yeah the gr the new gro one now where you can be on Twitter and ask grock to explain things to you

um grock has way fewer um bottlenecks it's way less politically correct as well it has access to Twitter's live data um it's being updated much more quickly but it's also being updated by people who are on Twitter highly dangerous data set there to use uh lesson Johnny lesson you got a lesson I do um so it's a reframe on hard things or a hard thing so I think so something that um I think I've been guilty of is not necessarily thinking like when I achieve this I'll be happy but rather like when I achieve this

problem's gone like solve that thing now and actually when it's mainly a propane thing so like propane's grown a lot over the last 2 three years and you always think like we'll hit this Revenue we'll hire this person we'll achieve this thing no more problems but actually all that happens is the new more thorny harder problem and reframing that as like that is the thing where the development that's the development opportunity because the next Revenue level the next the next achievement just always just feels exactly the same as the last one doesn't matter the size

of it it's exactly the same but the the who you become as a result of solving the problem at the level you're at that's the that's the gain so the phrase that I remind myself of is for every level is a devil and it's just the current it's just the current devil you're facing um that's CU we've had like a very weird year in business like a very like lots of problems that I think we'd have never um expected and you your immediate response to that is like oh but actually if you reframe that as

like that's where the that's where the growth is that's where the personal growth is see it differently and it becomes almost like not exciting but like it's some it's like wow there something on the other side of this so that's be my lesson for this year probably the biggest one I mean it's really good it's not too dissimilar to what we spoke about last year and I think what all of us are kind of zeroing in on which is accepting that things are going to be tough but not necessarily white knuckling our way through it

and not assuming that there's any additional nobility in white knuckling it and and trying to to increase the difficulty or sort of the hustle porning your way through things it's like look if there's a way that I can make this simpler or find gummy yeah exactly how can you how can you have a creating gummy for every different thing and uh yeah I think assuming that one day you're going to wake up and there be no problems is I I remember the I think it was Mark zugerberg on maybe on Rogan where he was like

describing his Morning has anyone heard this so like Mark Mark Zuckerberg's morning was like he wakes up and he goes and surfs because like when he looks at his phone it's really all really [ __ ] bad news and I was like well like because like that's my morning and it's like his bad news will be far worse how many un RADS have you got currently on telegram I don't know I'm 46,000 I think you're on more [ __ ] no I think the other day it was like 1 2 3 4 for me and

I screenshotted it particularly satisfying on uh this lesson there's a uh a beautiful have you ever heard of the book called The Gap and the gain Benjamin hard yeah so there's one line in that that's stuck with me and I still think about and it's kind of a semi life hack related to this which is forget your current Problem whatever it is just go back to a maybe even a more severe problem in the past um whether it's girlfriend cheated on you um fired from job insert Problem whatever it is right and you go back

and go with the benefit of hindsight now what would have been the worst interpr ation of that problem it's like okay girlfriend cheated on me I'm a loser um I'm going to binge a load of food I'm going to write a load of angry Facebook statuses about her didn't work um that's the kind of worst interpretation of that problem and you go okay well what was the now detached from it what would have been the best interpretation of that it's like okay I'm going to book this personal trainer for three months um I'm going to

book this trip with my friends that I was putting off because I was supposed to go on holiday with her etc etc etc and you look at that now in The Cold Light of Day and which one did you which one do you wish that you chose it's so obvious so you do that for the past problem and then you just go okay now I'm a current problem what what's the current worst interpretation of this d d d da what's the current best interpretation of this da d d d which one do you want to

choose NE what what would you tomorrow want you today to the Jo C and then ref literally do that exercise and just refuse to get up until you've hypnotized yourself that it's the best thing to ever happen to you the uh Mark andreon was on the show the other week and he gave me this quote from Shawn Parker that said running a startup is like eating glass you just start to like the taste of your own blood MH and uh I think that's the acceptance that after a long enough amount of time problems are always

going to be there you're not going to get to a point where there aren't any problems as the CEO or founder of a business your only job is to work on the hardest problems the problems that nobody else can fix and they always stop with you and there will always be pressure okay the more advanced you are in any field and any Pursuit the problems are worse aren't they or more or more complicated more painful yes and it's it's just easier to be at the basic level of everything yeah so if you're going to pursue

the Journey of like well I want to achieve the the highest level in anything it's like well the final level going from level 9 to level 10 is going to have the worst problem attached to it so that's the price is that the price that you're prepared to pay I think there's some truth to that but I think that's also the benefit of hindsight you now look back at level one problems is so obvious because you're now a level nine person but then as soon as you get to level 29 you look back at level

9ine in the same but that's because the of the of the person you become by solving each problem so that that's a much more suin way of saying what I was saying is that like it's only it's the it's the person you are was on the other side of the problem of like wow that was so basic like two years ago I was worrying about this thing that's really easy now yeah because if that challenge came back up to you again now fine no worries yeah that's very interesting that's cool I like that good one

we didn't coordinate this but that you've described the irony of the human condition that we will all always hit this spiral curriculum and still run into the same problems and with our clients we have the same thing so we help coaches to move online and they often think that if I can just fix my lead generation then my life will be sorted and it'll be absolutely you know I've I've completed it and then all that happens is like very quickly from working with us you know we fix fix that problem it's not actually that hard

a problem to solve but then they end up with the sales bottleneck and then they fix that and they end up with a fulfillment bottleneck and then they fix that and they end up with an operational bottleneck and they're like oh actually like life isn't just sunshine and rainbows after this one thing that I can solve so for me very similar lesson which was we are the ones that define success in our lives and yet for some reason we have a desire we close the gap somehow by fulfilling the desire and then we move the

goal posts and then we keep doing that and we're like oh why am I perpetually dissatisfied and hearing your podcast with Andrew Wilkinson billionaire who's just like his main conclusion from becoming a billionaire as are I'm still the same miserable dissatisfied person I've ever been but with more money and it's like it takes somebody who's actually like smashed that particular stream to be like ah maybe the answers aren't hiding behind more money or whatever and so ultimately we defer gratification for or or we feel like we're suffering the most in the thing that we're most

deficient in so whether it's money or time or friendships or whatever that's like the thing which is like the the alligator at the boat and whoever has something like that it's like the drowning man wanting air they feel like that is the thing which if they Solve IT life would be complete so like in cell forums they're obsessed with like if I could just get a girl friend then I'd be totally fine and the weird thing about all of this I think when I kind of reflect on this is that this the domains of life

that we have sorted and most of us like watching this you know if you're watching this hope you're healthy you have access to being outside you're not in prison you you know you have central heating like all this stuff like physical health and time and family and sun and all that stuff is just fully available in abundance but we just go know but I need another two grand or I need another whatever and so um the I guess the lesson is to stop moving the goal posts or if you do recognize that it's just a

game that we're playing but you can still recognize that you are happy right now and all that suffering of the Gap is just caused by the mind so Felix Dennis has a book called How to get rich which is he's he's made it really like distasteful in the way that it's branded and stuff and he's sat there like like a maniacal like monocle and you know the kind of um because he's trying to paint this picture that you are um you set that as the goal and he says I'm writing this at the age of

83 and if you're reading this book I would swap places with you in a heartbeat because you have the one thing that I don't which is time and I've made my $300 million do or whatever to then go and sit in a wood cabin and write poetry and I could have done that at 30 yeah I had that uh realization it's kind of like a a nice meme but you're already a billionaire just in a a liquid asset which is your health because any billionaire and there'll be a lots out there right now sent millionaires

that are on their deathbed would give everything for your health therefore yes you can't uh liquidize it yet maybe you will be in the future but a liquid wealth you're already a billionaire which is a wild thought the Insight around the thing that you desire most is the thing that you assume will fix all of your problems uh I came up with this idea the other day of unteachable lessons and I think one of the unteachable lessons is money and fame won't fix all of the problems that you have in life because for the total

addressable market for more Fame and more money is basically everybody and yeah Andrew Wilkinson there's a billionaire coming on it's so done it's so done that when he even comes on there's a bit of me that thinks we can't go down that road because I know of the antibody response system on the internet I also know that it just doesn't it seems to not land and maybe it wouldn't have landed with me and it probably still doesn't land does it's it's as Frankle says it's one of the three insatiable desires money sex and power and

you can keep chasing them so I mean Wilkinson was talking about his mate who was like a multi-billionaire and was like oh but Jeff he's like really rich though isn't he and he was like but what can Jeff afford that you can't you're like oh super yach like okay so was it you was it who was it that taught us that lesson about how when you ask people what they want their uh annual income to be it's always yeah yeah do you want to tell that story can you remember it yeah essentially whenever you ask

somebody what would be your kind of goal income where you stop and relax a bit more it's basically always 2.5 to 3x where you are right now and then as soon as you hit that it just Reb yeah it's so funny that thing going around social media where they they ask someone like you can I'll give you 10 million but you can't wake up tomorrow would you accept or like would would you want 10 million everyone goes yes yes but then you can have 10 million but you don't wake up in the morning do you

still want the 10 million and everyone goes oh no and you're saying well waking up tomorrow is worth more than 10 million m and people go but if you really think about that it's it is like oh right so the the most valuable thing is the thing that I take for granted every single day which is I suppose the it's the youth it's like the future that you have ahead of you but you ignore that but a lot of that a lot of that as well is framing because you can't cash the future in right

now like the fact that nothing is Promised Beyond just this moment right now and sure your felt sense of it as you're older maybe you can do less there's less you can do with this moment right now but tomorrow at 80 and tomorrow right now at the exact same amount of time uh so beyond the health impact of it there is no difference the only thing is remember when you used to go back to school or a Monday for me it's a good example on a Monday for me I go to bed on a Sunday

night I reliably have good sleep and I'm fired up for a Monday because it feels like the whole week is ahead of me but I get to sort of a a Friday or a Saturday and I have this sort of retrospective energy to me where I'm thinking about the week and then it gets to Monday morning again and I'm sort of excited and it almost feels like that but with age it's like there's no real reason if you can do the full nonu [ __ ] attachment thing there's no reason why a day now and

a day in 20 years time is worth anymore or any less in fact you should what we do it at all time frames don't we because I'm sure in our 20s we were like oh but the 30s and then the the 40s it's the at some point it's going to flip right at some point it's going to be like oh if you're not careful about it that you're going to get older and start thinking wistfully about what was behind not hopefully about what's to come is it not multiplied by like physical ability by a big

margin enjoying anything is magnified when you can walk there's no pain there's no you're fully mobile all right my first one uh that was [ __ ] awesome that was a good one too um uh this again from your birthday uh outcomes matter more than inputs uh you've been on this Flex for quite a while it's not too dissimilar to I look for efficiency over I look for Effectiveness over efficiency um but outcomes matter more than inputs a lot of the time especially as you get sort of further into black belt territory on productivity bro

optimization world you do this sort of weird rain dance this sort of productivity rain dance of lots of things that maybe you needed them previously or maybe they never served you or maybe they did serve you but they don't serve you now but you keep doing them you have these sort of odd uh attachments to ways of working and things that you do or members of Staff or systems or processes or or whatever it is and uh what's that quote about people working so hard and achieving so little who's that Andy Grove Andy Grove there

are so many people working so hard and achieving so little holy [ __ ] is this like don't conflate suffering with productivity or is it more like don't get attached to Old systems that got you to where you are the suffer the suffering thing is is probably a part of it but this is probably even more zoomed out than that which is a lot of the time people focus on how hard I've worked during the day regardless of whether it was suffering or not it's what I did all of this stuff look at all of

the effort that I put in goes what did you do on the back end of that because we've all had jobs projects things that we needed to finish and the very thing that you're putting off is the most important thing that you're supposed to do and you go dude I worked all day you go track what you did today you cleaned the kitchen you had this huge email to write and you CLE you spent 45 minutes cleaning the [ __ ] kitchen why' you do that well I worked really hard today and it's like yes

yes yes but what were you trying to achieve and it's also I think just a reminder that Effectiveness is really the only thing thing that matters you can continue to put your foot harder and harder and harder on the accelerator but if you've also got your foot on the brake or if you're driving in the wrong direction it kind of doesn't matter so outcomes matter more than inputs as in a lot of the time because you're the feedback loop on when am I going to get the output is usually a little bit down the line

maybe it's going to be tomorrow maybe it's going to be next year maybe it's going to be in 5 years time or whatever the only thing that you can uh bounce off is inputs how much work did I do to day and then for instance you wake up on a morning and you're you've slept in by 3 hours and immediately feel like a piece of [ __ ] you think I'm a piece of [ __ ] because I spped in and you go right okay that you're looking at such a brief window like the entirety

of your life but I'm in the lower cortile of the fuckle regularity uh the entirety of your life and you've taken this one moment and be like because of that one thing that I did it's like what if that allows you to get way more out this week MH what if this allows you to get closer to your goals much more quickly or what if this is just something that your body needs so that you can be happier and then the one way to guarantee that you won't get the best out of this week is

if you just beat yourself up for [ __ ] there's a fun idea here which is just only setting on your like to-do list the biggest thing that you have to do and sometimes it might be like 10 minutes long it might be send an email or fire this person or put this job ad live and then just give yourself the rest of the day off I did that for a few weeks and it was [ __ ] Weir you feel brilliant you yeah but you also still have it to your point that kind of

protestant guilt that I need to be working why are you not working even though I've achieved more than I would do by doing the most important thing there's then just this sense of anxious I need to be busy I need to be busy so that's the first one and then the second one is um yeah if you don't know what the most important thing is you've identified what the most important thing is it's figuring out the most important thing so it's a beautiful Loop there's a like a really old Tim feris article about this about

like how he stays productive it's called like productivity tips for depressive people like me or something like that but it's there's loads of quotes in it like doing something well doesn't make it important which I think about all the time doing something well does does make like being being busy is a form of like indiscriminant action and procrastination like busy people just don't know what to focus on well your calendar is a better indication of your well on your bank account yeah and then write out the Practical thing is write out all of you to

do is pick like the top three that make you most scared then pick a one of them and just do it for three hours beautiful and that's that's how he says productive or effective wrestling with theirs um would it be to fighting an axe represent legally representing Lily Phillips Jesus it's always the thing that makes you I wanted to be guy 100 um if you look on your to-do list and pick the thing you're like oh so the as said give to to that you know you mentioned then the one that will and then do

three hours on that the key thing there is even you know Elon Musk algorithm of like question every assumption and then simplify simplify simplify even that I would drop off do three hours because it might the biggest thing might just be I need to break up with this person or I need to do just do that thing this flight I just all I need to do is Parkinson's law the breakup out into 3 hours long right so we've got or I need to book this flight to this location and it or I need to set

this banking but if you've got three hours blocked out you're definitely going to get it done aren't you true that's I think that's the point is like fence off like don't try to be this like I'll just do 10 minutes later I'll do like the most important thing to do today is that thing that's all you're doing until lunch until it's finished but it's no one ever does it and people write too many things in there too list don't get them done and push them over to tomorrow you want me to kind of related to

this one it's a it's a good it's a very cool one so funny how all of the hacks and all of the lessons end up we haven't coordinated this before it this is like a life hack lesson they're both both related um and I call it um turning [ __ ] into reality and I'll do the exercise with you guys now this if only if I only did this every day whenever I've done it I've gone that's a great day so we start with [ __ ] what are your values do you have any that

come to mind and or and if you don't have like I've thought through like my values blah that [ __ ] any values that you just immediately come to mind of things that you'd like to do more of Johnny there's no wrong answer physical challenge physical challenge youf pass just come on you come on just give me something that you value like that you gratitude I don't know yeah gratitude gratitude okay cool adventure adventure okay so you create an apple note and you put that value at the top now you have to creatively brainstorm 10

ways you can do that so for example physical challenge it could be run but like Run 5K right Run 5K um it could what was yours again the Gratitude trigger gratitude it could be write a thank you letter to ABC and yours was adventure adventure um it could be message the group chat to arrange this holiday that we've been putting off okay then so just write down 10 and then just go through do go through do go through do and you've taken this kind of esoteric [ __ ] value that you've always wanted to have

next action into from neurons to atoms that's very cool the the reason I struggle with the values thing is that I think you've got to be very cautious about what you say are your core values got your value mix those up like yeah but so reading Patrick lanon recently and he said a lot of companies will go like oh yeah we'll do our values statement and they say our country values honesty and inte and you're like okay but unless you value honesty above the market Baseline you don't actually value honesty that's not one of your

core values because everyone should value honesty by Baseline so he's like the only time you you should say you have a company value is if you are actually like above the market Trend ultimately the the only thing that matters with values is did you do the thing because even if you didn't think of the values but you did the thing then you actually valued it more than saying I have values so even there unless you that's unless you whip yourself into doing a thing that you didn't want to do and then after the fact you

didn't put it on the reason why this exercise I think is actually useful is because what ends up happening when you do it is it's a load of things that have been rattling around your subconscious in the shower or before you go to bed that begin to percolate someday and as you guys know as you mentioned earlier as you move up levels levels levels the thing that seems to happen is you get way more urgent but not still important but not super important stuff whereas this is time to moving from like just being reactive each

day to being proactive like for example the Gratitude one when would you really go I'm going to write this thank you letter you might have been put off this thank you letter for four years that would take you 10 minutes to do but with this and and then when you actually reflect on the year it's one of the few things that you actually remember you've also brought yourself in alignment with the person that you want to be as well which is quite a nice side effect too exactly and then you and then if you can

just move that to another note you just keep storing storing that I am that person nice should we do some resolutions uh I basically had this idea that uh coming up with resolutions for yourself a lot of the time Whatever It Is by March some ungodly percentage of people have already stopped doing the thing they said was the most important thing at the start of the year a good part of that is maybe habit change and behavior change is difficult to do but maybe a bigger part of it is well they chose the wrong things

like there's stuff that I've chosen that stuck with me for the rest of my life and I figured I don't think I've ever seen anyone do this before but what are the highest Roi resolutions or new habits or behavior change things that you've done simple things given that you know this is going out on Christmas Eve eve and people are going to be thinking about it this might actually be a nice little finger food buffet that people could go actually the boys said that this one really stuck so I'm going to go with that so

have you got any I do cool I for the last I didn't do it last year I did like three years in a row of a version of 75 hard didn't you never done that before adapted 75 hard just because like when you look at actually 75 hard out of the box there are things in it that I think are too hard too hard far too hard no just there for I think maybe slightly destructive in some ways and also I just don't want to do which ones did you find so like training twice a

day every day I don't I just don't think there's any I don't think that I think there's ways to to pursue that sort of goal without those things um it's like drinking a gallon of water like Stone the it seems like an arbitr I realize it's there because it's hard but I think the thing deare holy war like there's few of those not for me the the thing that's hard about it is you have to do the things that like the habits you set to do for 75 days in a row and if you miss

a day you go back to the beginning and I think as a like just trying to do that you realize how hard that is and how many like little [ __ ] reasons come up and how you have to kind of like go out of your way a lot of the time to take off the box and I think it's a good lesson can you regil us of our friend who said himself a target of having a banana every day yeah I mean yeah so my friend Ben um one of his things was have a

banana I think because he'd read it was something to do like good for B Health um and it got to like 11:00 at night he was staying in Cambridge didn't have a banana so was driving around Cambridge trying to find banana he's also like meditated so one of his things when we were doing it was meditate an hour a day he's meditated at a wedding before like gone out left the wedding I'm sorry sorry he he went out and sat in the car and sat in the car meditating in the car just to take the

box I don't it's not something to like sustain for the rest of your life but I think you learn you learn something about yourself when you're doing it one of the problems of it is that it doesn't agree with a VAR lifestyle exactly 75 hard is brilliant for the first sort of autistic two two and a half months of the year but as soon as you get into o it's wedding season yeah good luck mate yeah we have to like you know me and the boys flew to Australia you're on a plane for 7 in

a bit hours like where's the banana you couldn't plan the banana in advance you like [ __ ] it's more that you just you don't view any like personal habit change your behavior change is difficult if you've been able to stick to something for 75 days without interruption any other change you want to make is easy so it's the meta lesson not the individual it's got nothing to do with the as long as you don't pick like ridiculously easy things so you would you would basically say that a good resolution is to do some version

of 75 hard but adapt it into stuff that you really really value yeah and it can be anything like anything you're trying to do but keep putting off or you're something you're inconsistent with just commit to it also doesn't have to be 75 days but like committing to a period of time of I'm not going to miss a day I'm going to like move Heaven and Earth to not miss a day and you you get to the end you're like oh like what an achievement anything else would be easy SE yeah there's so many adulterers

and sodomites that need stoning and if you just commit where's that from I don't know oh it's you know what it is it's the like a wispy memory from the guy who I think you spoke to Chris who lived the Old Testament for oh right a year like Jesus Christ thought I would have heard about that I think I spoke to him I think it's just something you've read on or new test those are two very yeah so he set himself different challenges each year inside of a whale um built a big did build an

arc so he he had to phys he had to gr his his um his hair and like throw pebbles at sodomites and adulterers and like he he basically he he tried to live like to live the life of that like verbatim for a year and then he like his other challenge was uh read the entire um encyclopedia britanica and he said it really pissed off his wife cuz is this ringing a bell no like he'd be like did you know that the Byzantine perod and she's like ah stop it with your trivia but yeah anyway

somebody who did like early on it was yeah ear they did maybe something each month for a year a different thing each month for a year yes yes yes yes but it wasn't old the do with that no he didn't build an arc and try and get two two by two hi it's welcome back to the show this episod we have a man an M&S buers what a derailment so the old wisdom the process that we use for goal setting each year is stolen from Garrett J White who probably stole it from someone else and

so on he's got a lawsuit with the yeah he yeah big St wow interesting so it's splitting your year into quarters and then splitting that into four domains of your life body being balance and business or health wealth love and happiness but I quite like the alliteration and you then basically look at okay what's my three-year Vision directionally where do I want to go what's my one-year Target for that divide that into quarters what what does each 12we Sprint look like in each of those domains and then how can I do a weekly action or

a daily action to hit a weekly checkpoint to hit that quarterly Target in each domain and it's designed so that you're not like blasting it grinding your face off with stuff you're just turning up and just hitting a single each day so that you move towards your goal and you're fully aligned you don't end up out of balance with like overweighting one domain of your life so the idea is to kind of counteract people who just like double down on their business and they end up like overweight and spiritually disconnected and divorced and all this

stuff but they they got the million and so that framework's been really helpful for me um it also gives me one thing to focus on in each domain um the other the other big thing that's had the most impact I think is single tasking for years I drunk the Kool-Aid that I can multitask and that because I've got like Alfred installed and keyboard shortcuts whatever I can just like flip between Windows and tabs and it feels more productive because your brain's like oh great there loads of like things happening but the quality of that work

the attention residue all that stuff isn't worth it and so like you said about deciding what's the key thing this morning and just blast three hours on it blinkers on noise cancelling headphones whatever and just do that one thing um and then to create a loop a feedback loop with that you have something that is a visual or a tactile reminder of this is what I'm working on right now and it sounds like Overkill but I think our brains are so like scatty that we need to just be fully hemmed in and forced to focus

on that one thing so whether it's a Post-It note stuck on your monitor or like a floating bar that you have pinned on the top of your desktop whatever it is saying you are doing this right now and then you feel like an absolute Dingus if you go off task because everything's screaming like no no no the only reason that you're here the only reason you're here is to do that that's cool I like that so I had two um I guess you brought up sobriety which is one of those ones that's so sort of

taken for granted now that I've forgotten about it you know that that used to be quite contrarian when you first started it I remember yeah yeah yeah it was [ __ ] crazy give it five years old testament will be right in yeah get stoned wow um okay so my two highest Roi resolutions that I've done that have stuck with me uh number one sleep with your phone outside of your bedroom uh and number two go for a walk first thing in the morning like I've always wondered about the phone thing m is it something

specifically to do with the phone being in the bedroom or is it just next to your bed is it like the fact that it's near you and it's emitting radio waves uh no no no no it's just being so far away that you can't use it on a nighttime and that it's not the first thing that you do in the morning it's basically intermittent fasting for your phone with environment design uh but you just take the charger for your phone and you put it outside of your [ __ ] bedroom it's like I can't believe

how many people still have it it is sapping days of sleep out of you every year days and days and days even if you've got the best relationship with your phone in the world because if you can't sleep there is always the most compelling device in human history only within Arms Reach and even if it's over the other side of the room the problem that I would encounter is I'm like well you know like it's just there go oh I'm going to get up I'm going to go downstairs into the kitchen I'm going to unplug

it from the place that it lives where it sleeps overnight then also when you wake up on a morning it's not there for you to see what were you saying about Mark Zuckerberg or whoever it is you know all of us we open our phone and there's just bad thing terrible thing issues well that or it's Alexander's Library like say oh well there is Alexander's library on the other side of this room with infinite yeah whether it's whether it's framed well or badly the what's your one task now go to [ __ ] sleep so

go to sleep uh and then the morning walk thing just you know this was something that I'd started doing probably from some [ __ ] I'd learned from us researching things forever ago and uh I just noticed that if I woke up and I was feeling a little nervous or sort of anxious energy or whatever whatever I was feeling in the morning by the time that I'd done a 15-minute walk by the time I came back I just it just felt less strong and less important and there's all manner of huberman explanations about whatever it

is the ventral dorsal stream and you're locomoting through while you're doing lateral eye movement which downregulates the way blah blah blah it's like I like the midw the guy on the left says morning walk makes me feel nice and uh those two things I think you know the two that I've done in every different Hotel every different place that I've stayed every different country that I've gone to those are two things that I really really try and rely on the phone outside of the room when you're on the road is difficult it's like plug it

in in the bathroom and then like go into the bedroom but uh morning walk for outside of the bedroom has been two of the highest Roi do you still do no caffeine first thing uh yeah yeah so I'm avoiding that your point about huberman is great that he's been able to pacify the midwit by provid scientifically yeah for people to just follow the guy on the left stuff yes we have um this joke that so human did a and I do love human but he did a five-part podcast with Matthew Walker on sleep and I

think it was like 20 hours long and I joke that I'd be willing to bet nobody who listens to that sleeps as good as my M Quinny who's just like just shut your eyes lad you know what I mean like who just doesn't overthink it he deliberately doesn't optimize it because he's like if I mess with it then I'm going to sleep worse if it's not sleep is one of those perfect examples of one of the reasons a lot of people have insomnia is trying to overthink sleep there was a famous study where they took

two groups one that were paid to go to sleep as fast as they can and the other group that wasn't paid anything and the group that wasn't paid anything fell to sleep three times as faster as the other group so outside of all the sleep science the number one part of the semantic tree is don't put too much stress on yourself because then don't take money for it but yeah yeah yeah uh yeah but it's it's an it's an interesting realization that you need especially now this super rational hyper evidence-based world where experts are only

the people that are allowed to comment on stuff that you need someone to justify something that you already did that already made you feel good you it shouldn't be the case that I need Andrew hubin to explain to me why the thing I do and like and is good and effective for me is something that I should do and like and is good and effective for me so that's why I brought up caffine M cuz I I'm not sure on like per my personal experience of that I'm not sure I feel much of a difference

by not having the caffeine first or having caffeine first year and I'm sure the science will tell me differently but I think that's a good example you like a heavyweight boxer that can just take slugs with caffeine you're just like no I think I just I have like the appropriate amount and then I stop lots lots just don't get silly with it lot and not before not after midday good rule G so I I do have one but to go like meta New Year's resolutions to begin with um the the first thing is to kind

of question the question so I found this stat when I was researching New Year's resolutions last year and it's said or it said that 91% of New Year's resolutions fail so quick little thought experiment for you Christopher right let's say um you come to me and you go oh I need to get this flight to Paris wiz's gone I I don't worry Chris I've got this um Airline it's got a 91% failure rate are you going to get on it no or let's say youf I know what you're like you've been out on the town

you've been out with Mr Old Testament you're having fun you've met a lovely lady you go back to the room you go [ __ ] I've got no condoms and you knock on my door and I go oh yeah yeah take this one and it just says on the seal 91% failure rate would you do it no so if something has a 91% failure rate you have to look at it before I think you do it so then you look at things like Alcoholics Anonymous that seems to work something go on I think the failure

in those examples is it's like saying 91% of people fail to make the flight on time yeah or 91% of people can't get the condom on so you've gone meta about my meta so go meta about no no no we will end up in infinite Labs like Sam Harris and Jordan Peterson um what do you mean by truth Johnny what do you mean by condom exactly basically I would first look at things that actually work I'd look at Alcoholics Anonymous um where you have a group so you have kind of social shame um you have

a recurring theme you have basically New Year's resolutions operate like a the psychological version of North Korea versus you kind of want to move towards Singapore Like A system that actually works um versus a horrific failure rate so even small things of okay whatever the thing is like I'll sometimes do this whenever have a deadline that I'm being a [ __ ] about is I'll just message my mate Harry and say hey I'm going to bet this uncomfortable amount of money that I will do the thing and as a result I will do the thing

there's the scene in uh Fight Club where Tyler Duran goes into this random shop and he finds this Asian guy behind the counter takes him outside gun to his head and says tell me what you want it to be Raymond Raymond Raymond um and he's like shaking unsure and he goes I wanted to be a veterinarian and he goes if I'm I'll come back here in 30 days and if you're not a veterinarian you'll be dead you can bet that he he didn't have a 91% failure rate so I think first off questioning the question

which is pretty hard but then the real softcore nice thing that I would recommend is um journaling all of that is trailer journaling is so don't bother with so this one is less about it is essentially you don't appreciate writing a journal now it's kind of like investing in the S&P you go I could be doing all these activities but a journal five years hence the value of that is so significant um it's like even now if I I go on a flight and I can go through exactly how I thought 10 years ago or

what I was doing cuz you forget so much and going back to your point earlier it's just the same problems over and over again I had a friend of mine um who I think had his journal stolen and cuz he left it in his suitcase they got stolen I go how much was that worth to you he's like probably like 15% of 15 or 20% of everything I have it's so valuable Jim o shanesy um who's one of the smartest guys I know older gentleman he's about 60 and he was telling me about journals he

has from when he was like 21 and the value that that has to him have I told you about this George I took a journal every day from the age of 13 to 19 wow on a Microsoft Word document and then one day I opened it file corrupted just like oh well did you never back it up no I was like well that's the end of that and just stopped not backing up that up is the least you thing ever or is that is that where it started this was when I was transitioning Windows to

Mac so it was in that however I've still got the file so I could maybe uncorrupt it now with modern modern technology will be able to like whether it's you do this very well you take a lot of photos videos I don't do that um I'm trying to do it more but more photos more videos more journals cuz the value of it is so significant 10 20 30 day one H day one no y you can use you can leave audio messages you can photos videos she's Big Apple notes for everything siy on the left

Apple notes it's frictionless one size fits all should we do what have you got left should we do one more round of life hacks what have we got I've got a lesson and a fail okay I have a lesson are we doing fails uh I we can do Let's do let's do another lesson and then we'll see where we come in at okay you got another lesson yeah beautiful so I'll take the potato you're up potato oh you potato and me yeah you looked at him you yeah yeah yeah um trying to find the micro

plate equivalent in happiness what's a micro micro plate it's a it's a plate that's less than 2.5 kilos usually so it's like half a kilo .25 of a kilo so so in when I was doing powerlifting you realize really quickly that like 200 kilos when that's your one rep max that feels the same as 210 feels the same as 220 it's just always your one rep max but what's what makes it engaging is the fact that it's slightly more than you did last week last month last year and I think whenever you go like the

steroids equivalent in anything there's just always the debt to pay in hindsight so we in business again like most of our lessons are business-wise we grew really fast and you're like fantastic we we like was really this really steady growth rate and then like 300% and you think phenomenal like next next thing next thing but actually like going back I'd have taken a way slower growth rate year in year out because that the experience is way better and finding the like just take the PB like just take the extra rep just take the extra kilo

week in week out because I for me I think the only thing that matters is the feeling that you're making some kind of progress something's moving in the right direction it doesn't actually matter what the absolute number is and that's a because now we're further on it's harder to find the the half a kilo than if we just thought hang on a minute this is growing way too quickly let's slow down I I I'm GNA have to Leap Frog ahead of you because it's my lesson uh and your podcast true yeah yeah uh trajectory is

more important than position uh which is a Jimmy car rism but that being number 300 in the world but last year being 350 feels better than being number two in the world but last year being number one M uh because you're so tightly attuned to what is the direction that I'm on not what is my absolute position happiness is relative it's not absolute and uh yeah I spoked it weirdly enough got this Theory co-signed by Dan Bilzerian before he went all anti-semitic and um Old Testament Dan old Old Testament Dan that's what he calls himself

Dan um he I basically said like you sort of gone to the top of the honic mountain so to speak um in some ways do you wish that you'd dragged out that progress a little bit more because it would have allowed you to have had more places to go to that basically every new record you set especially big step changes in terms of success is just a new higher bar for you to now so uh what you would say success isn't more uh success isn't a better vantage point to have a view from it's a

higher point to fall from uh and it becomes increasingly difficult to get those you know to improve your lifts when you're first going to the gym by 5% is maybe 5 kilos but after a couple of years in the gym it's a significantly larger amount at a significantly higher level of pressure so yeah trajectory more important than position Chris Sparks ISM as well Direction Over speed oh is it yeah I don't know whether that's quite the same [Laughter] trajectory over position trajectory trajectory is more important position in that your growth is more important than your

absolute location actually that's housed within Direction Over speed so going from a 220 deadlift to a 225 deadlift versus a 395 to a 400 K deadlift feels the same as way harder to operate at the higher level as opposed to like I want to get stronger and also the 400 so James Smith says all winds feel the same yeah but there's no Uber search charge for going 395 to 400 versus going 210 to 2 any Revenue level any bank account number it's all do how so the problem is are you suggesting that you purposefully throttle

yes how it's difficult but like anytime you notice yourself progressing in something just accept the accept a slower rate because everyone's always trying to make things faster they're always trying to get leaner quicker get bigger quicker make more money faster like that's the world right but just look accept the smaller rate of growth or the smaller rate of progress how do you to Chris's Point how do you do that now are you intentional of go okay I want 15 % this year and then I'm cing aim for a steady steady Improvement in something rather than

going for big targets it obviously it's it's I don't have all of the answers GE sorry existentially very diff as a concept I because it you would take if I offered you 200% growth and something you would probably you're your immediate response would be like yeah why in business like Gino Wickman talks about having growth phases and then consolidation phases where rather than just like because if you spam the growth in scale you're going to end up with like un rickety foundations whereas if you take some time where you go actually I'm just going to

like focus on internal growth for a while and like solidify the foundations before the next Sprint you're going to create a more sustainable you always have to pay the debt off don't you yeah always good Insight nice Seth have you ever had a chat with someone who says that they want a goal and then you start giving them Solutions and they'll keep coming up with rotating reasons and excuses for not doing it so this is I think a noism correct me if I'm wrong if information was all that was needed we would all be billionaires

with perfect ABS so something I've really learned over the last couple of years is there is somebody's actual goal and then there is the story that they tell thems about what they think their goal is and often it's not the same someone's actions versus their words so George got me a book a few years ago called the courage to be disliked and it's basically a summary written by parable about Adler um versus Freud so Adler was one of Freud's contemporaries and he's kind of the Lesser known um you know Freud young Adler like those kind

of Psy original psychologists his view is the theological view rather than the eological view so Freud's view is something happened to me when I was a child and it's caused me to behave like this so past event prod produces current behavior Adler is the theological view which is future goal impacts current behavior so the example given is somebody is always getting rejected by people and they they've made thems repulsive to other people so that they can tell themselves the story that ah no one likes me and everyone everyone finds me whatever but the goal baked

into that the hidden payoff of that belief is that it keeps them safe because they can reject themselves before other people can reject them so they construct a certain identity that allows them to fulfill that goal and meet the payoff so we we run a program to help people grow their business in a specific Niche but quite often you'll see that the more barriers and the more guard rails you put up to make failure absolutely impossible what's happening is you're kind of backing someone into a corner where it's like you're removing the technological fr you're

removing the the blueprint friction you're removing the what to do and how to do it and the process until suddenly there's nothing left but you as the bottleneck and so you mentioned this with GPT and I'm glad you did which is that now like we have infinite access to the best computational models working at like super PhD level and all information at our fingertips and people haven't suddenly become infinitely more productive all it's done is like take away another excuse another objection to the point where you're like uh like now it really is just me

and so someone's willingness to actually show up and do the thing is still always going to be the um the final frontier how would you summarize that lesson overall what people tell themselves the goal is isn't always the goal so look at actions versus behavior and don't think that you just have an information bottleneck and that'll that'll solve everything yeah I guess it's weird to think think how can you say that you value a thing if your actions show no indication yeah actions versus words in that way yeah look at your calendar to find your

priorities yeah it's all [ __ ] that we learned [ __ ] 10 years ago 10 years ago yeah but now you're like oh yeah g lessons or life hack or lesson please okay um have we got more after this or is this the final one last one okay cool I'll try and get through as much as I can so first one um is going back to uh Old Testament for a second is um the the Socratic method so one thing I would do what do you mean by that George there we go matter about

me what do you mean what do you mean by truth what do you mean by Socratic exactly um so one thing that I would typically do um being an idiot is whenever somebody would say something I disagree with I would just stop listening to what they're saying and then just start processing the dunk I'm about to do in my head and then as soon as they stop talking I'm dunking but I'm noticing they're just doing the same thing so now just rather than disagreeing with people just asking questions and not only do you actually not

necessarily ruin relationships or have emotional um issues with other people you actually also sometimes change their mind quite a lot as well so like one example I was in the car um I was with a friend of mine and he was telling me about how he has his current job and he would like to work remote but there's not that many remote jobs out there so my immediate like dunk on brain goes hold on I hire people in these roles all the time I can pull up these numbers what are you on about I said

okay I was like hm so I like here's a question how many kind of in-person jobs do you think there are in your town he I don't know if you just had to guess H I don't know 10,000 okay okay and then how many remote jobs think there are in the world and he just paused for a bit and he goes yeah you might be right versus if I would have tried letting them come write the code in their own head and being a Socrates calls it being a midwife that you're helping them give birth

to the new idea rather than trying to push it into them is a um is a big thing and then the other one um so I've been quite fascinated by Doom Loops this year so a doom Loop would be I'm feeling anxiety [ __ ] why am I being anxious [ __ ] why why you criticizing yourself of being anxious and it's just anxiety you get anxious about your anxiety which leads to more anxiety and it's boom boom boom or why am I so depressed and so you have the initial stimuli that's kind of you

don't really control and then it's your reaction to that and getting a little bit deeper into meditation this year there were two things that I found useful one is to um I CAU the Pilkington for so KL Pilkington um who the philosopher K Pilkington once said um he's telling a story to Javas about when he got mugged in the center of town some guys came over to him and like give me a phone and usually there's two ways you react to that it's like punching them or it's like running away yeah sure sure and he

goes but I love this phone he goes it's my favorite thing and he starts like being very strange he goes how are you by the way he goes we've met before and just like completely freaks them out that he doesn't know how to react the mugger and he just walks away so using that on my own brain so if I get super um if I get there's a few things one asking my brain what's the next thought you're going to have and it just stops and then sometimes a random thing will appear and then you

go well was that me cuz I didn't try and bring that up so you have this natural Detachment as well as when I hear um anxiety go so let say I'm anxious about an event I've got going up and then I'll start gock am I being anxious and I go I get it I get why you're anxious and it all of a sudden because you've not had the cortisol reaction to the cortisol it kind of the Pilkington Fork occurs and you break out so those are uh those are my two ones awesome yeah I I

think I called them second order emotions oh I like that uh that like infinite regress of resentment at your frustration about your bitterness about your anxiety Yeah final one cuz we did it um you guys might like this from a business perspective my friend Harry dry phenomenal human being he gave me this nugget which is positioning is arranging information in the customer's head so I do that again positioning is ARR I'm arranging you see I'm arranging POS matter again right um positioning is arranging uh information in the customer's head so example would be Loom used

to be um record your screen sa record your screen whereas then they didn't change the product they just changed the positioning how it was structuring the customer's head to removing meetings and it explodes and separated from the rest of the competition and then I thought okay frame is how you arrange information in your own head and frame itself is positioning is completely underlooked and frame is completely underlooked as well that was brilliant cheers mate you're on fire M I feel like my the information's been arranged differently in my head need to so much energy we

need to go to like the local Ms and just throw stones at people M I actually that was exactly what was next it's that and then chicken boys I love you all I appre appreciate you Merry Christmas I'm sad that we don't get to spend as much time together as we used to no fails no fails uh why don't we save why don't we save them for next we can keep everyone coming back but no I really do uh I'm so happy and so proud of what all of you have done it's [ __ ]

fire it's great glad that you're in my life even though we're apart from each other 100% what a year it's been as well what a year fire ladies and gentlemen Merry Christmas we see you next time should we PE St oh yeah actually can't raise my arms but ready salty are you going to take us through this this isn't my thing this is yours okay and arms overhead