OUR HOSTS: 

Corinne Foxx - @corinnefoxx

Natalie McMillan - @nataliemcm and @shopnataliemcmillan 

What we're drinking: Belvoir Farm Organic elderflower and Rose Lemonade

MEET OUR GUEST: 

Shelby Sacco - @shelbysacco5

ABOUT OUR GUEST:

Shelby Sacco is the host of the podcast, Sad To Savage. She is obsessed with teaching all things, healthy habits and routines. You might have seen her on TikTok, where she has close to a million followers and shares several tips to incorporate into your daily life. She has a six weeks course called Sad To Savage and she's a business owner of a new daily greens company called Your Memore.

TOPIC: 

We know all about breaking bad habits, but what about creating good habits? In light of oncoming New Year’s resolutions, we are talking to Shelby Sacco, who has gone viral on TikTok in creating good habits and has since started a six-week course on creating good habitual behaviors. We learn what a habit loop is and how to identify the loops we’re in daily. They apply to negative thoughts, binge eating, or even procrastination. Shelby gives us a formula to track what we’re doing and recommends a reward system to reinforce the goal behavior. Listen in to have a new perspective on your New Year’s resolutions and keep them for the long term.

In this episode, we discuss:

• Creating good habits by starting off small and leading to bigger goals
• The habit loop consists of a cue, routine, and then a reward
• Habit stacking to incentivize a specific behavior (i.e., laundry and audiobook)
• How to keep going in your new habit after the first two weeks
• The importance of brain health and what you can do to help yours

RESOURCES: 

Episode 118 - How To Break a Bad Habit

Guest Info:

Follow Shely Sacco on Instagram

Follow Shelby Sacco on TikTok

Check out Shelby’s Website

Your Memore

END OF THE SHOW: 

Corinne and Natalie introduce Hottie of the Week: Kate Beckinsale 

DRINK RATING:

Belvoir Farm Organic elderflower and Rose Lemonade  = Kate / Kate

WRAP UP:

To wrap up the episode, Corinne and Natalie play Would You Rather? Natalie’s question is on the subject of habits and Corinne’s questions are inspired by the Holiday season! Natalie reveals she once had a crush on a Christmas character and Corinne informs us of the new Santa Claus series.

We have a newsletter for our Am I community. You can sign up for the newsletter on our website: amidoingthisrightpod.com

You can email us for episode ideas or Solicited Advice: amidoingthisrightpod@gmail.com

Follow us on Instagram: @amidoingthisrightpod 

Don't forget to rate and review the podcast! It really helps us grow!

Hey welcome back to another episode of am I doing this right? I'm Corrine Fox.

And I'm Natalie McQuillan.

And we are best friends confidants millennials and the hosts of am I doing this right? A life how to podcast from the perspective of non experts.

And each week we cover a new topic and we drink a new little fun Bevy,

a new fun Bevy every week and this week, I'm really excited because we did an episode on the alternative of this. And then we had to rewind it now and do the positive. Yeah, so we are talking how to build new habits with Shelby Sacco?

Yes, well, because I think when we did the bad habits episode, we're like, we gotta figure out how to do good. Yeah, we did an episode on how to break bad habits without weight. I do want to handle the good ones, but we needed a profession.

Exactly. And so we're gonna we're gonna be talking to Shelby about common habits that people want to adopt how to habit stack and how to build a life that works for you rather than against you and also think it's a great time of year it's kind of the end of the year people are thinking about the new year they want to do what habits they want to adopt. I know I certainly am and so I'm excited I'm shall be on me to do not what are we drinking this episode?

This is a fancy little thing I found at Whole Foods called Belvoir Farm Organic elderflower and Rose lemonade. Ah, oh, wow. I love the lemon eight. It says it's a sparkling soft drink made with handpicked elderflowers and extract of Rose. We're really in the creative beverage space right now. I know it looks like a wine bottle. But it's not it.

Yeah, it does actually looks like like a core bottle or Yeah, like it's a margarita mix or something.

I brought my little paper cups that I have from my Halloween party.

Oh, it's very fragrant. Oh, I think it's the elderflower Yes. Smell it.

Oh, you know what it smells like? Well, that makes sense. Because it's like Rose lychee you know, like lychee isn't it? Lai chi. Chi Chi? Lychee lychee the fruit? Yes. Yeah. Doesn't smell like it.

I don't know what it smells like. Oh, so like this. Oh, wow. Why was that? Well circle back on it. You guys. I'm a little the West this morning because I was half an hour late to recording she

but you thought it was a whole different time.

That is true. And I was dressed and completely ready when Natalie was like, Hey, she texted me parking. And I thought the because I was five minutes late. While I thought she was here. And I was like, just so she was like parking. And I said, I just wrote one. And I said, I just ran over here. So I feel a little a little stressed.

Oh, you know why? Okay. Because I had said that I had really bad low blood sugar this morning. Yeah, so I was like, but I don't have time to like, get ready. So I'm going to look like shit. Basically. Yes. So then, then I thought you would be here earlier and that you would think oh, she's going to be late. So that's why I was like, I'm barking. I'm here. Like, don't worry, Adi.

If you didn't talk to me that you would have been sitting here 1520 minutes like, like, then I would have arrived. So we're here or here. I'm here. I am. Maybe I can ask Shelby about building a better habit. I really have it thing it was it was it was? No, not me.

My thing is always my habit with time is that I just I need to figure it out and figure out time so that I leave and never am five minutes late, which I always am.

You know what it is that I realize I parking it's parking park, you have to account for parking, and walking in. So like I've learned, you can't arrive in because I used to do this. You can't arrive at the time the thing starts up. You actually have to plan to get there. Six to seven minutes before that. So you can park especially in LA and then like walk in be lost. Always a lot of time for being lost.

will also like even if I put in my navigation and it says like, Oh, you'll be there five minutes early. I'm like, great. Okay, by the time you get there and a few you red lights later, I'm five minutes late. I'm like, how did you get here? I totally get it. It's so frustrating.

Yeah, Shelby will have the the keys.

I hope so because I need the hell should we introduce her before we bring her on? Yes. Okay. So Shelby Sacco. She's the host of the podcast sad to savage. And she is obsessed with teaching all things, healthy habits and routines. You might have seen her on tick tock. You might have picked up a tip or two. She's got almost a million followers on there. Give her and she does not gatekeeper. I have any tips. I love her title. I know I really stopped when I was like, let me take notes. She also was a six weeks course called sad to savage and she's a business owner of a new daily greens company called memory. Your memory, your memory.

Wow. Okay, well, let's bring on Shelby Hello, Shelby.

Hi guys, I'm so excited to be here.

We're so excited to have you. We're so excited to have you on we actually did an episode in the past on bad habits. But then we realized, Okay, we're gonna have to do a like how to create good habits episode when we need an expert on and so we were so happy when we found you.

Oh, I love that. I love talking about bad habits and how to change them into good habits. Yeah, for good prescribe a good perspective.

Yeah. And also, this is kind of the time of the year, I feel like it's the end of the year, people start thinking about the new year and like what they want to achieve and like what habits they want to adopt in this new year. So I'm curious, what are some habits that you see most people want to adopt in like, a new year, kind of like the most common, I guess resolutions?

I think the most common ones would be like creating a workout habit. Yeah, healthy eating habits. But I think where people go wrong is we have this view of like zero to 100. Like, we want to change our lives. And we have to change everything completely person. But those big things that we want are like an end goal. And we always forget about like the journey of working towards that goal, like people saying they want to wake up earlier, or all these big things that we'll want. Working in small, little ways. And changing habits accordingly is how people actually will find success with those big goals.

Yeah, that makes sense. I guess like your resolution list is often like, yeah, a goal. And what you have to do with the goal is break it down into habit chip away at it. Yeah. Because habits get you to your goal. And so you're like, oh, I want to, you know, get stronger this year, you're not going to get stronger overnight, you have to start with like small steps. It's just like, getting up earlier. So you can go to the gym if you want or whatever it gets not. Yeah, can't change overnight.

Well, I also think that's like the trap that people get caught in with new year's resolutions is like, they're like tomorrow, I'm a new person. And then it's like, you're gonna burn out in three days. Yeah.

People will really overwhelm themselves or create a situation where they can't win, right? Because people want to make lifestyle changes, but you just cannot change your lifestyle overnight. It is that gradual getting into it and slowly learning. And then people get overwhelmed. And that's where the failure comes in. And then that negative loop of like, oh, I tried it and didn't work. And then people give up. Yeah, it just didn't work that way.

Yeah. Well, so let's talk about your kind of journey into this. Because this all kind of started in 2020 for you where you kind of had said you've hit like a rock bottom. Didn't we all? Oh, my God. And then So what made you kind of jump into thinking I got to make a change. And let's figure out how to do this.

So in 2020, I was really struggling with my mental and my physical health. And it was really weird for me, because I'd never struggled with anxiety, I'd never struggled with depression, I had always been a really, really happy person. So I didn't even recognize myself. And I started getting really dark thoughts. And all while this was happening. I didn't talk to anyone. I didn't get help. Because that wasn't me. I was like, very embarrassed. And I thought that if I talked to people about it, it would look like almost a cry for attention. Because it was so far from the person I had been in the past. Yeah. And to my sisters at the time, I'm one of six. They were struggling with anxiety and depression outwardly. So they had gotten diagnosed, they had gotten help, and they were still really struggling. And so when I started having really negative thoughts, I realized these were thoughts my sisters might have been having for like the past couple years. And that really put everything into perspective for me. And so I decided that I was going to figure out, I didn't know how I was just like to I'm gonna figure it out, figure out how to save myself. And then in turn, whatever I learned I'd be teaching my sisters along the way. And so the first thing I did was I was like, Okay, people that are really smart read books, like I've always wanted to be a book girly. And so I picked up a book, I, I that was my logic. I'm like, oh, people are so smart that I picked up the book, The Power of Habit. And I have this day no idea why I did that. I think I just Googled self help books. And that must have been the first one that popped up. And that book completely changed my life. Because it said, all the science was there. It was like if you do this, if you follow these rules, like you will change your life like you will create healthy habits. And I was like I've got nothing else to lose. I might as well just try it. And so I started basically using that book, I call it like my Bible. The author of it. I wish was my uncle. I actually think about him all the time. I'm like I love him. Like I'm So my roommate College had a picture of Drake prints out next printed out next to her bed. And I'm like, wow, I knew that with him that I'm like, Wait, so weird if I had a picture of him,

like, I love caring for you.

And I just love him. But I started really, really trusting this man. And then all of a sudden, I was like, Oh, my God, my life didn't change overnight by any means. But I definitely started slowly, feeling better, and slowly understanding it, like for some reason my brain could really comprehend, like what he was saying. And so I started changing my habits slowly. And over the last two years, I've not only changed everything about my life, but really everything from like a mental health perspective to physical health. But I've helped my sisters, and then I had taught all this information on Instagram, for about a year and a half. And then I went to tick tock, which I had, if you go back way back on my tic tock, it's just like spoof videos with my family on vacation. Like, I never realized I could use it to teach habits the way I wasn't Instagram, right. And I went viral pretty fast, actually, my first video talking about habits. And since then, I've just been teaching. I've taught million now this points crazy millions of people how to form healthy habits and routines,

which is I think, it's so cool. That is so cool. That's awesome that you didn't really know where that journey was going to lead you. And also, I think it's like, way to take one of the darkest moments of your life and use it to create a whole new one for yourself. Like had you not have that episode of depression and anxiety? Who knows? Like what would have you know, where your life would have went? And so I think it's really inspiring that you took something that could have been, you know, one of the worst moments of your life and used it to create this whole new, beautiful life for yourself. I'm curious, when you were reading that book, The Power of Habit, what was a habit that you realized you were in? That wasn't or you were doing that wasn't healthy for your mental health? Like what was one of the habits, you're like, Oh, I gotta change to this. This is because this is making things worse for me.

Oh, my God, there were so many. And it was weird, because as I learned about habits, I became more aware, and I could see them in my life and see where they all were. But the biggest one that took me, I think it took me six months into studying habits to actually realize it within myself and realize how bad it was, was negative the habit of having negative thoughts and the habit of saying really negative things throughout my day. So for example, I started picking up on it, anytime that I look in the mirror, I'd have a habit of just ripping myself apart, just saying the worst things about my appearance, my body, my face, like everything. Before bed, I would literally compare myself to people on social media, my life in my body, my job, everything. And I would always just like lay there. So sad Koreans, horrible habit loop. And so negative thoughts and I guess negative body image, all those things, those negative patterns in our brain are taught, whether we taught them to ourselves, whether we learn them in school, through society through social media, and it's so crazy, how we don't even realize that that is a habit, that way of thinking. And so I started focusing on positive self talk positive thoughts. And I did that through two different ways. One, I would write affirmations every single morning, and I felt so weird doing it. But my eyes were so horrible. And I'm like, Okay, this is a pattern like, I can change this. I thought maybe one day I could wake up and just like, like myself, love myself. I do. Now I love myself so much. It's crazy. But I would write out just kind of things about myself, every single day. And at first I thought it was bullshit. Like, I was like, How is this actually going home flow? I just feel weird. I feel like kind of cringy. And so I pretend like I was talking about my sisters. And that made it a little easier. And then what happened is I slowly started, your brain is always actively trying to prove itself, right. And so by telling yourself over and over and over, like, I'm smart, I'm kind, I'm beautiful. Your brain is actively trying to prove those thoughts, right, because it's like on Pete. And so I started slowly seeing the shift. And it took me a couple months. But after a couple of months, I started truly thinking these things about myself. Because I told myself, I'm over and over. The other way that I've been doing that, too, is in those moments, for example, when I would look in the mirror and have those negative thoughts or say those negative things, I would stop and offer the alternative and say no, I'm very beautiful. I'm very smart. I'm really nice to be around just give myself compliments. And then slowly looking in the mirror did not trigger those really negative horrible thoughts. Instead, I would think kind nice things. And it's the same thing with with before, but I will say kind things to myself every night. And I love that I love I love going to bed.

That's such a nice practice to have at the end of the day. Also, I think when you think of habits, people think of things we were saying at the top right like exercising eating while going to bed or even but like also your thoughts are a habit like that you fall into and it is something that we should all be prioritizing as like how we're talking about ourselves. Like I would love to make that one of my New Year's resolutions like I just want to like be kinder to myself, and then like implement those acts. pinnable steps.

Yeah. And it's hard. Yeah, I think people don't consider those more like esoteric things as habits, right? But you actually have the step by step scientific knowledge on how we actually do this. Right? Like how to actually create the habit?

Yes. So there's a couple of different ways that people teach. I because I'm so loyal to the power of habits. And Charles done my favorite person ever. That's the guy he's going to print out next man.

15:28

I think he churches that way.

I honestly my Yeah, I'm actually really surprised that I haven't. I'm surprised, Am I honest. But he teaches the habit loop, three steps. And so in the habit loop, you have a cue, a routine and a reward, and it follows the cycle over and over until you eventually form a habit. Now, a cue can really be anything, it's an event or time that triggers a habit happen, then the routine is the actual habitual behavior. And the reward is either the happiness chemicals you get in your brain, the feeling, you get the actual physical item that you get, in a habit loop, the cue and the reward are actually what's super important, not the habitual behavior. Because when you have a cue, when something's going to trigger habit loop, you get a taste of the reward. And it's almost like this force where you have to go through the habit because your brain tasted the reward. And it knows if it does that next step, it will get the full reward, which is like crazy. But when you look at it, that way, you can actually replace the routine, which is the habitual behavior. Because your brain isn't craving the routine, it's craving the reward, it has just learned that if it does that routine, it will get it. So that's kind of when you look at habits. So for example, my negative self talk habit, where I would look in the mirror, say horrible things, my reward in that situation. So my key would be looking in the mirror, my routine would be horrible self talk, and then my reward was actually anxiety. And it's weird, because anxiety I was like about that

right? With a negative habit, right? Like the reward isn't something that's positive.

Right? And I'll give another example after this. But the reward of being anxiety, because when work date of anxiety, we're overthinking, right? And we're like thinking of all these solutions, and we're just stuck. When I would say horrible things. And I'd get myself going anxiety, I would think that because I was thinking about it, because I was being so mean to myself about it, I was going to change those things. Whether it was I was going to force myself to stop eating so that I would look skinnier, and I'd like my body, or, which is a horrible way of thinking, but that was what was in my head, or things like, Oh, I could get my nose job, I could get this I could get that right. That anxious those thoughts where I was coming up with little solutions. That wasn't an actual reward. That was just my brain kind of tricking me. But every single time I would look in the mirror, it would follow that habit loop. So I honestly feel a little bit better, because I could think of all these things that I could do to make myself not hate my appearance,

right? Oh, wow.

Another example is, and this is one that I teach in my six week class, but it's really crazy to look at this way is when people struggle with binge eating. So I struggled with the form of binge eating. Previously, I struggled with the kind of like a roller coaster of disordered eating. But in the habit loop, say your cue is that you feel really stressed or you're anxious. And that triggers the routine of binge eating, the reward in that situation would actually be feeling better from the stress and anxiety in the queue. Know that binge eating might cause you to feel really shitty and really horrible. But that habit loop the cue of feeling stressed and anxious is attached to the reward right so that binge eating is actually making you feel better at solving that problem. But what's crazy about that, is remember I said the cue and the reward or Lincoln you can replace the routine, people look at a habit of like binge eating, can they try to solve like the biggest issue, when in reality, if we looked at it from the stress and the anxiety that they're feeling, there are other things that we can do, that will still give you that reward of not feeling stressed and not feeling anxious, or a lot of the times that that what I will suggest is calling a friend, calling a parent going on a walk, stretching, like anything that will relieve stress or anxiety. And when you look at it like that, and you can put whatever habit you're struggling with or whatever you're struggling with, into a habit loop. It kind of helps us zoom out and see from a different perspective. Like oh, the problem is I'm stressed and I'm anxious. What is something else I can do that will help me relieved that?

Yeah, well, what we learned in our episode when we were talking about bad habits is that even if it's a bad habit, it was started with some sort of like good intention, right? And like the common example smoking. So like you're stressed out, you start smoking and like that temporarily relieves it, but you know, then you just get into that habit even if the problem has been solved, but now you're still just like in the loop.

Yeah. Oh my gosh, what an interesting perspective. I've never heard it like that. Wow. Hey,

that was are we just our own research?

I love that.

You talk about something too called Habits stacking. What is that is and how does it make Creating new habits easier.

So there's a couple of ways that habit stacking was taught. This specific way that I like that I think people are able to like implement in their life is when you take something that you have to do, and then you pair it with something that you get to do. So for example, the things that we have to do throughout the day, like clean up, drive to work, put away dishes, tidy up different spaces, all those things we have to do put away laundry is my worst chore. I hate. Hate laundry,

I have a pile on my bed as we speak. But I'm just like, I don't want to do this. Oh, she's gonna help us. Yeah, thank you.

So what, what you do is you pair all those tasks with something almost fun, something attractive. So for example, listening to an audiobook listening to a podcast, calling a parent or a friend watching Tic TOCs, there was a time frame in my life where I would go to my apartment gym and walk on the treadmill. And I would watch either an hour of law like law and order, or watch TED talks for an hour. And that's habit stacking. Because you're taking something you have to do something you want to do. So what I'll teach is always saying, like, pick one thing in your day, that you could have it stack, like when you're driving to work, and a lot of people have IT stack without realizing it. But then once you kind of bring up the point of it, it's like oh my god, you can see it in so many different areas. Like for laundry, I find a really good book like a storybook, not something that I'm learning from somebody that I can kind of zone out with. And I'll get really into it and then play it while I'm doing laundry. And then I look forward to it. And I get so like consumed in the book. I don't even notice I'm doing like my fourth load of laundry that day.

So would you say to like, keep that habit for the I keep that like reward for that? How that habit? So like you only listen to that audiobook when you're doing laundry?

Okay, so that's a really good question, too. Okay, I do it. For me, personally, I do it. Like when I go grocery shopping, I only have one book that I listen to grocery shopping. And it's so it's 101 essays that will change the way you think I love that book. And it's such a like, feel good thing. I always feel so good when I'm listening to it. So I only listen to it at the grocery store, because then I like going grocery shopping. But I think in other habits, I'll look at it differently. Like I'll always have a book, like a good story book, so I can listen to it during laundry can listen to it while I'm cleaning. Whenever I want to get distracted. Yeah, I do think that it's good to pick certain things to certain habit stacks.

Yeah, I feel like if I watch one show while I'm doing laundry, then I'll actually want to do right. Well, I want to watch the next episode. And I have to fold laundry to do that. I have so much laundry right now. I know. I'm like, Oh, I don't want to do it. I don't want to do it.

Okay, so we've got habit stacking. We've got how to do it. What about when, again, it's going to be the new year, people are going to jump into a new thing. How do we not self sabotage? Two weeks in? Like, how do we continuously do it? How do we keep going?

Okay, that's a good question. So when we set these new goals, or these new things that we want to do, we want to stop and say, Okay, what can actually be sustainable for life? Like, what is something I can genuinely wake up every single day and do? For example, when I started building habits, I wanted to build the habit of working out every single day. And I had done sports in the past, like, I did cheerleading in college, so I had like seven days a week of a sport. And I went to absolutely nothing after college. And so when I was getting back into it, I'm like, Okay, I'm gonna start by just walking Monday through Friday for like, 1015 minutes every day, right? Because my goal was a workout of it. But I knew that I couldn't just all of a sudden, go to the gym workout for an hour, five days a week, my body would not do okay, doing it wouldn't be realistic, and it wouldn't be sustainable. And so every day, I would just walk for a little bit, until I could build that habit where my brain knew my body knew that's what I was doing. During that time, every day I was doing that task. And then slowly over the course of, I'd say a few months, then I started getting into longer walk and more workouts. And now if you fast forward, now I'm two years out. And I consistently work out five days a week doing strength training, so that I'm six days a week, but I found this thing that works really well for me, and I created this habit that's gonna be sustainable for life. So I think when it comes to setting these goals for ourselves, and not self sabotaging, it's picking that goal where we want to be, and giving ourselves grace to create that habit, and to figure out the flow of what is going to be realistic for our life. So if you want to create a workout habit, saying something like, Okay, I'm going to get this gym membership. And I'm going to go for 20 minutes a day and just walk and feel comfortable, get comfortable in that environment. And you build that habit of getting holding yourself accountable. And getting out the door and getting to the gym without that extra stress and thoughts of like, oh, I don't want to do this or like, Oh my I'm so sore. I don't want to do this right now. Right? It's like making it attractive and making it something you actually can do. And then building from there.

Yeah, I feel like the takeaway that I keep hearing is like, one it's like, we're not striving for perfection here and we're not striving for extremes here. So like not going from zero to 100 and then also not trying to be at your end goal. You know, being Perfect in whatever that goal is. Yeah. And just like working towards it, and part of even the goal is just the journey of the goal. Yeah. Right, like just walking and all of that. Because you're I mean, I don't know, certain goals you do, for sure get to like, you can look at a scale or whatever. And you're like, Oh, I hit my goal, but a lot of them I think are just like, lifestyle changes. I mean, even it really is.

Yeah, like right now, I was thinking today, I used to walk every morning for like, 45 minutes. But my dog, he's like, kind of getting older now. So we don't walk as long. So I stopped walking as long. But I'm like, I want to get back into that. You know? And there's not there's not like, oh, and it's just that I'd want to keep doing that. But I just don't.

You should create. So I do this with my cats. I take them in a cow, a little cat stroller, but I never walk as long when I have the stroller because they start getting antsy. Yeah. And so I started going around where I'd walk like 1015 minutes with them, take them home with them in the house. And then I knew I was already going back out on a second walk. And for some reason, like telling myself that and planning for that. And having that intention helped so much, because I really did experience the same thing. Yeah. Where I'd be like, Oh, we're done with our walk today. But I'm like, I usually walk two miles more.

Yeah, yeah, exactly. Exactly. I have a question for for people who work from home or entrepreneurs or creatives. I think what you have to be really mindful of is like time management and productivity. Do you have any tips for how we can use our time more wisely? For people who maybe don't have that like traditional nine to five schedule? Are there any like habits that maybe even you use?

That's a good question. So one thing that I do every single day that sets me up for success without fail is before but I will always sit and I will visualize step by step my day for tomorrow, whether it's I have a call, whether it's I have a workout planned, my morning routine is pretty consistent. But I will still sit and go through and say, Okay, I'm going to work out at this time go and walk coming home, I know, I would call it 10 I this and when I run through it in my brain, it's so familiar that I'm able to basically wake up structure my day around those things that I have, I know that I have those things coming up, and helps me be more like hold myself accountable in that aspect. I think that's a really great one. But something that changed my life was creating a morning routine. And the reason why because not only do I have time for myself, and I went from I had a morning routine while I was working a nine to five. And then while now we're I own two businesses now, I work for myself and I technically I say I have four jobs. But I have this morning routine that states so consistent throughout every phase of my life, because it helps me be the best version of me the person I want to show up as, because in that morning routine, not only do I have time to do things that I want to get done, but I'm also putting myself first before my work. And then it helps me not burn out and not feel kind of crazy, like all I'm doing is working or Oh, I never have time to put away the dishes or I don't get overwhelmed because I built that into my morning routine, almost like a consistent thing. But one thing that I think will be really helpful for anyone that works from home, when it comes to procrastinating or, or time management is I want everyone to stop and like think about what their negative habit is or where they might struggle, whether it's going on their phone and getting distracted too long. Or if tasks around the house like they work from home, if their house is dirty, that distracts them, whatever their kind of negative is, think that through and think about the habit, the habit loop surrounding it. So for example, that might sound confusing. But for example, if I was procrastinating, or I felt like I was procrastinating as my cue and my routine is picking up my phone, and then my reward would be oh my god, I'm so anxious, I just blew an hour. And I'm like stressed doing work. Instead, what I could do is I feel myself wanting to procrastinate and change that routine. What I do personally is I go out, I have a balcony off my room. And I go on my balcony and I don't bring the phone. And I just sit out there. Sometimes I'll sit there for 10 minutes, sometimes two minutes, it really doesn't matter. And I'll just breathe. And sometimes that's all I need a post of the hour going on my phone. But just changing that routine has been so helpful. Another thing is I realized that I could never focus, I would stop doing my work. And I started doing house tasks, like everything more important. That is what I realized was I could not work in a messy room and a messy Well, my master bedroom is my office now. But I could not work in this room. And it was messy. Yeah. And so I would drop everything spent an hour cleaning, and then be like, Oh, I just procrastinated for an hour. But what I learned was, it wasn't actually me procrastinating. It's the fact that I truly cannot function and work in a messy environment. So to change that and not take away from my working hours so I can be productive during the day. What I did was I went to my nighttime routine before bed just tidying up my space. And so that doesn't mean every single thing around my house is done. But I know my office is clean my bathroom counters clean, whatever tasks I have I'm aware of and I can use those tasks as productive breaks. That's another thing I want to touch on for working from home which I do this at least twice a day. Whenever I feel like I need a small win. Like I'm working on something for a long time and I will almost give myself like a Brain Boost. And like, Oh, you did something really good. I do a small task like something that will take me, like 1015 20 minutes. And for example, sometimes I'll just go and like empty all the trash cans around my house. Or if I've closing out, I'll just hang them back up, or go through like one drawer in my dresser. And that small task not only makes me say like, oh, I have a small one, I'm more likely to go do work and have another small one. But I also feel really good. Like, I'm not only in one bucket of like, only a business person today. I'm like, kind of spread out. And I'm managing things on not a zero to 100 mindset, where I end up not having to like spend a whole day cleaning my entire house, because I'm doing all these things gradually.

Yeah, it's balanced. Yeah, you've like, Yeah, well, it's funny that you're talking about, like having your house clean and stuff. Because one thing that drives me so insane about myself is that at the end of the day, I've got the dishes that I use that day in the sink, and I'm like, I don't want to wash these and put them away. I just don't. But I was stalking you on tick tock. And you had mentioned something about rewarding yourself if you do something like getting yourself a little item. So you don't have it for like a week, and then you get a little treat or whatever. So I've been doing that for like three weeks. And I swear, every single day, my dishes, I've been doing them as I use them. And now at the end of the day, they're not missing. And I now have two new lip glosses. I'm gonna say what's your tree?

That is amazing. Yeah, I love that. And that's what's so cool about that is when you're when you create a habit, you have that reward. And sometimes it's things like anxiety, but sometimes it's good things like cleaning your room, and having your mom be really proud of you. Like that'd be a reward. Right? So in that situation, your reward is like a clean house, a clean space feeling good. But when you give yourself that actual physical reward to think about, you have something that you're almost working towards, where you can't always see the reward of Eau Claire, the actual, how big of a reward that is like a clean house, making you feel better during the day. Right? And it just like ripples. Yeah. But when you have that physical reward to work towards, it's like, oh my gosh, it makes it so much easier to form that habit. Yes. Like a little hack.

Yes, yeah. So if people are on your Tiktok, they're scrolling. They're stalking, they're doing all the things, you have that but you also have a whole course it's like sad to savage. It's a Is it six weeks apart? Yeah. Tell us about it.

So I created this course actually, before I ever went viral on Tiktok. Because I knew I wanted to be in this space like I, I knew I could understand habits in a different way. I am obsessed with them. So I have like read everything anything. And so I created this class where over six weeks, we go through basically changing your life in a slow and steady sustainable way. So we learn things like waking up earlier self love, nutrition and fitness habits, how to form a morning and nighttime routine, we go over the four quadrants, which are your heart set, souls that helped set and mindset can go over things like unhealthy, unhealthy relationships, communication, habits around all those areas anxiety, go over how to create healthy habits on the weekend, like cleaning habits, grocery shopping habits, drinking habits. And then we go through on week six, basically planning out our plan B, and next steps. So we set our goals and then we set the small ways that we're going to change our habits to reach those goals. But then we also discuss our plan B which is basically like things big life events typically throw you off your habits, for example, moving a death in the family a breakup, those are a long vacation, those things really like kind of shake you a little bit. So we plan for when we have the situations, here's our step by step guide of what we're going to do or how we can get back to our habits. So my class is like my favorite thing ever. I've taught 13 I'm on session 13 right now. And I've had over like 500 students. It's been amazing. It really is my favorite thing

that I might do we I really would love to do this. I know how do you is it like a class?

I have one starting on the second. I have two going right now but one starting on January 2, two,

oh, we do it. I know. I know. So how do you how do you run it? Is it like a live thing or for our listeners if they live in different time zones or whatever.

It's always so I do a one once a week zoom call and it's an hour and a half. But we also have a Facebook group and a group me and I also am really aware that life's not consistent so people might not consistently be able to make those classes. So every single week after class zooms uploaded, so anyone in a different timezone or anyone that has something like maybe like a friend's dinner has to work late, that's totally okay. And they just watch the session on their own time. Every week there's work but the homeworks more just basically holding you accountable. Like here's the habit loops, we went over. Here's all the things we discussed, like any questions that we did turn them in, but usually I have some people that are in different times. So like people will be at work on the calls, or like it'll be like late there but if anyone wants to take it, who isn't the time says don't work out, you have that option of watching the videos. And then also I always say if there's any ever any questions, I'm available in the Facebook group me and over email for any questions to go through.

How wonderful that is so awesome. And what you have another company to because you're Yeah, co owner of your memoir, more,

me more memory man. Because everyone thinks it's me more. But it's I thought the same thing actually, when I started when I started talking to them, I was like, Oh, no more love that they're like, no. Okay? Because the products where your brain got nutrition, its memory based off the brain that makes you just had to spell it different, right? So I just became a co owner a memory. I've been working with them since April. And I haven't been able to like announce anything. So it's been like a long process of basically becoming a co owner. But I am so proud to be associated with the like, I'm an associate I'm co owner. But it's so cool that it's like my company,

what can you? Oh, yeah, like, can you explain it to our listeners,

we create products for brain gut nutrition. So things that help with like literally focusing throughout the day, your memory. And the reason the why behind the creation of the product is my business partner Erica has on both sides of her family dimension, Alzheimer's, and she learned that she was really, really high risk. And then she started studying it more and learn that basically only 2% of all cases is actually correct. Attari. And the rest is lifestyle. And it's something you can literally prevent, and how you prevent it act onsets 20 to 30 years sooner before it shows up in your brain. And so how you prevent it is with brain health. So there were no products on the market that were like products for your brain, like five hour energy is a brain health product. It's like, why doesn't I'm free? And so there was no, right. There's nothing actually the fiber energy guy looks like Damn straight from him. Okay. So funny. But she started creating this whole food blend for her and her kids, because she knew she was high risk. And she wanted to start now. And so there was nothing on the market. And her husband basically was like, Oh, should we should we make this company, and I know them from home. And so when they started creating it, I started trying it. And then basically, we had like a bunch conversations about me working with them, because I was like, This is insane. Like, this is actually an amazing product. And I'm brilliant. I'm like, This isn't me, I wanted to drink this every single day. In fact, I have since April. And so I'm like that is something that's actually good for people that people can create a healthy habit around this product, our greens products, a full serving of greens did us know there's not other products in the market that are actually a full serving of greens. I just started like that started. But there's a lot. So it's kind of tricky, because I don't want to be, I guess for lack of better words like an asshole, and be like, Oh, here's all this company secrets like because reading the label and like understanding the ingredients from like a greens perspective is super special to me now that I study it. And now that I'm in the industry, so I can understand it from a completely different perspective. And it is crazy. I wanted to start I might do it like a little like, tick tock campaign just being like, oh, and not naming names. But being like, here's this label, here's what a lot of people promote. I don't think that they realize that it's not a good product. But here's why it's not a good product, like I just did, I just broke down when I want to make a video on and it's a greens product that only has 16.4% of greens and the entire product. And 86% is random other things. And it's crazy because people don't know that. I'm like going on a tangent but I this this product is amazing. And I'm so happy that I get to be a part of it. Because it is so good for your brain health and just health overall. When I just started I guess my this is my second business but I'm definitely in my business girl era. I was like laying in bed the other day talking my boyfriend and I'm trying to get him to agree to basically if this company hits a certain number in sales him basically like reading out that we can get pregnant so back so time

I love everything that you're doing and I think it's it's coming from such a pure place and you can tell how much you really love it. And so we're gonna link everything you're doing in our show notes for listeners so they can connect with you. They can find you what your tiktoks take the course during your memory. Yes, yes. And thank you so much for your time. Like seriously, this has been so enlightening for us. Yeah.

Oh my god. Thank you so much for having me. I love getting to talk to you guys.

We'll catch up with you when we have our new habits or in the course or the course. Oh my gosh, yeah. I'm excited. Thanks, Shelby.

Thank you guys so much

I love her she has such a good vibe. Energy. She She made me feel very calm because I came into this episode kind of key odic she it's just so funny because it's like she has such a love For such a niche, pte I love her love for that's what I was saying. I was like you can tell that you love like genuinely like really does want to like help people. Yeah. I just love what you because I feel like I do that through my own. I feel like I do this but when you go through something hard and you had to learn the hard way and then your goals just make it easier for other people like I think that's what I talked about anxiety and depression all that stuff is oh my god when I had to go through this Fuck yes, she just same way she was like, you know, I was in a hard place. And I learned all this new habits and I just wanted to like gift that to somebody else.

Yes. Love it. I was so sweet to just like you can tell how much he loves her sisters and how said that multiple times. I know. And she was like, you know, I wanted to like figure it out so I could help them. I thought it was her crying and she started helping everybody out. And she's true. She's so genuinely like she is not gatekeeping just like let me help you. Even in our question, it wasn't like go watch my tech talk. Right and tell you right, right. The other thing I wanted to kind of want to like get a picture of that dude and frame it and send it to her. That would be kind of it isn't time a year I know my guy. Maybe we'll send her a little picture of the man really cute. Isn't that funny?

She really like I think she genuinely really does want that. will not wait let's circle back on the fun Dre actually can you pour me a little on the front drink. Okay.

Belvoir BELV. Oh, IR Belvoir, no Beauvoir Belvoir, organic elderflower and Rose lemonade. This came from Whole Foods floor in French is to see so I'm curious if it has anything to do with that. Belvoir beautiful view I don't know it says at Belvoir firm we've been helping nature do its thing since 1984. Right, Boris to see. Hold on with your friends. They are from Leicester, Leicestershire. Oh, it's from the UK. Okay, well, let's reveal our Oh, wait. Sorry. Speaking of the UK I just have to tell you this really quick. Oh, yes. I got a DM today from a UK listener. And she was like she's Yeah, me before. She's great. I love her. She's like, I love this episode. Baba. Baba blah. And then she was like, I love you both. But the accents are shocking. Accent whenever we do a British accent. No, that's her. That's her funny. She's like, and I said, Listen to the accent, it's shocking. And then you know, she ended it. You know? You know how she ended it? X? You know British people always everything. Yeah, I love it. I laughed out loud. I love this girl. That's my bad

Okay, so let's introduce our hottie who is also British British is a British British Beckinsale. She is we picked her because I guess she I think she has healthy habits. But we couldn't. We didn't write it down. We didn't write down what it was. But we did look, we looked it up. I don't remember. Was it a morning routine? Or? No, it was like food. She was like, I just like eat whatever the fuck I want. And that's the habit I'm in. Oh, yeah. I can't really remember. But we don't know what it really is a reason because she's beautiful and fabulous. And I'm British. I'm British British. So one day, Kate Beckinsale. What are you feeling for this Belvoir?

43:32

I'll give it a Kate.

I think it's a Kate. I'm actually gonna go get that. Oh, it's really really good. It's you guys. It's so refreshing. It is so refreshing. It is just like, I think lemonade might throw people that it's like super sugary and like not gross. No. And it's like not it's Oh, like it's not. The other thing that I think could throw people is it's a sparkling soft drink. Which makes it sound like it's like really carbonated. It's not it's like a light bubble. This is like I'm gonna go get this. Tonight. It is so good. So if you're a non alcoholic girlie, amazing as it is, if you're an alcoholic, really you could definitely turn this into some sort of little cocktail. Yeah, I highly recommend Kate at occasion that's linked in the show notes if you want to pick up a bottle

All right. This is a part of the episode where we play a little wrap up game and this week we're doing Would You Rather you rather mine is kind of habit II. Oh, okay.

It's kind of um, tailored to you. Well, it's kind of tailored to actually maybe all three of us, me you and Shelby. Okay. Would you rather never be able to vacuum again? Or never be able to wipe down a surface again?

Okay, do I have to live in these circumstances?

Uh huh.

You know, for real never be able to wipe down a surface. Because with the dog, it's I've just like I think that would drive me. That's gonna be so gross. But I guess I just love wiping down the surface. I do too. I love both. I do it every night. I love both, but I just something about vacuuming is is my ultimate. It's, it's I love it more than wiping down a surface. For sure.

Yeah, see, I think I love wiping down a surface more. But I cannot have zeppelins hair everywhere.

Yeah, Archie doesn't shed that much. But we do get like little we'll get like a little dust bunny after about two, three days in the corner. But like, I can't imagine never doing that. And living amongst dust bunnies. No, absolutely not. No. All right. So you would rather never walk down a counter again? Yes. Okay. Well, yours is holiday themed. Because with the holidays coming up fun. I actually want to ask you to because I feel like an hour. I know the answer to this one. But I actually don't know. Okay, would you rather have Christmas tree tinsel for hair or have fingernails that light up like Christmas lights?

Oh, I would love to have both. Ooh, tinsel hair, or light up nails. I guess light up. I looked it up like it's got to be lighted now, but tinsel hair would be so much fun. This is also really interesting. Oh, okay. Okay.

Would you rather visit the North Pole? Or visit Bethlehem?

Oh, okay. Interesting. Well, so I'm not a Jesus girly. But yeah, so you would be I'm gonna say like, go to the North Pole or be in the little manger area. Oh, so it's like a religious you would be there or you know, Jesus's Okay. Okay. Birth. Oh, okay. So then maybe because like the North Pole so cold. So I'm talking about the fictional north. Oh, the fictional North Pole? Yes. Absolutely. Going to the North Pole Santos workshop. Yeah. Oh my God. Who do you think I am? Of course, I'm going to the North Pole. Okay. I just wonder who's the hot elf in? What's Well, he's not hot, but I have. No he was hot. Bernard Bernard. You don't know if he's hot anymore.

Well, he's, you know, they're coming out. They came out with a new Santa Claus series. Oh, it's a series. Yes. It's a series and Bernards back bitches. Oh my god. No, Bernard was hot. He was hot. Okay, good. Oh, well, you also liked the other elf. That's like the little Expo. He's elf number one and he goes Hang on tight.

That guy was my sexual awakening. He was like the little emergency elf. You know when they need him and he runs down the hallway. I was like, six years old like holy shit. And then he saves him from the top of the roof. And he goes hold on tight. I've got to find the clip. Play the clip that kid will rock my world remembered art I mean jeez for Santa Clauses are real moment look back at Barnard. Like he was not hot. He was but he was I'm pulling him up not know he was just the fact that he had that weird hat with like the dreads or whatever it was. It was not hot. Oh god. No, he wasn't. Why does he seem hot in my mind? My mind, you know, maybe it's because he was kind of a rascal. You know? He was kind of like he was a straight shooter. What is up with the hat and the little bang? The fuck is that? Oh my god, I just foiled it for myself. I'm scrolling and I'm going Why does like there's this old person that keeps coming up at Barnard and the new one very Oh, very old American.

The whole thing because when he was young Renard he was supposed to be like 500 years old and now he's in the new one and he's Oh yeah, he's not the same so it is yeah 1000 years old now. Yeah, but he shouldn't be you shouldn't look any older. They're supposed to look like kids forever anyways, that's neither here nor there you guys we've gotten off turn well they just listening to this episode we actually have a similar episode The episode on how to break bad habits. Yes. Which gets into more of like that habit cycle and all that stuff. So if you want to go back and listen to that you can and you know what I was gonna say we haven't asked for a while you guys The holidays are coming up. Give us a little rain review. Oh, we would be like Christmas get really would holiday love reading those. Yeah, they're not they don't come in all that often. Yeah. Or if we get a rating, you know, but you don't see the review. We love the review. We just got you know, we just got one we always say we're gonna read them out. I guess. We got one. We got one the other day it says Oh, fun, good information and easy to listen to. Oh, we love that from Pink. Chris princess to oh my god Pinterest Princess let me know what your what your name is on Pinterest. I'd love to see your boards. Wow. Anyways you guys we'll be back next week with another episode Love you guys love you bye