EPISODE OVERVIEW

Duration: Approximately 52 minutes

Best For: Business owners who are running on empty, sleeping poorly, and wondering how everyone else seems to handle the pressure

Key Outcome: You will understand why your exhaustion runs deeper than just long hours and have practical tools to regulate your nervous system so you can lead with clarity instead of desperation

THE BOTTOM LINE

You built your business to create freedom, but somewhere along the way, it became a prison. You are up before dawn answering emails, your sleep is broken, your health is slipping, and even when you are home, your mind is still at work. Garrett Wood knows this trap intimately. He watched a colleague who was held up as the pinnacle of corporate success take his own life after being let go, because without his title, he had nothing left. That wake-up call sent Garrett on a journey that led him to discover that sustainable success is built through your wellbeing, not at its expense. In this episode, you will learn why sleep beats hustle every time, how your stress is contagious to your entire team, and simple somatic tools you can use in two minutes to get your nervous system back under control so you can actually think straight and lead effectively.

WHY THIS EPISODE MATTERS TO YOU

Your exhaustion is not a badge of honor, it is a warning signal that your nervous system is overwhelmed and your capacity to lead effectively is compromised

The reason nothing seems to fill you up despite hitting your targets is likely rooted in shame-driven achievement, and there is a way out

Your stress is literally contagious to your team, which means getting yourself regulated is the single most impactful leadership move you can make

If you keep white-knuckling through each day, you are not just risking burnout, you are modeling that same destructive pattern for everyone who works for you

KEY INSIGHTS YOU CAN IMPLEMENT TODAY

Sleep trumps hustle: Research shows people getting quality sleep see better results than those waking early to exercise or meal prepping. Seven hours is the minimum threshold where benefits begin.

Your emotional state spreads to your team: When Garrett regulated his own stress through hypnotherapy, his team became less anxious and more engaged without him changing any management tactics. You cannot hide your anxiety from those around you.

Pain is an output from the brain, not just a physical sensation: Many of the aches and pains you attribute to sitting at your desk or stress are actually emotional signals. Treating them requires looking beyond the physical.

Adaptability is the new intelligence: In a world changing too fast to predict, your ability to update your beliefs and approaches matters more than trying to forecast the future perfectly.

Two-minute nervous system reset: Clench your fists, jaw, diaphragm, and pelvic floor simultaneously, then release. Repeat five to fifteen times depending on stress intensity. This works immediately to bring you back to baseline.

GOLDEN QUOTES WORTH REMEMBERING

"I truly believe that sustainable success is built through your wellbeing, not at its expense." - Garrett Wood

"Even when I was home, I wasn't off because I was still thinking about what could we do better." - Garrett Wood

"Me being in a better state was actually more impactful for their emotional state than anything else I had ever done." - Garrett Wood

"Brains are for having ideas, not keeping them." - Garrett Wood

"If we are dysregulated, we cannot reason, we cannot relate with someone else, our empathy turns off, our ability to think creatively just goes to crap." - Garrett Wood

QUICK NAVIGATION FOR BUSY LEADERS

00:00 - Introduction: Meet Garrett Wood and his journey from corporate burnout

03:45 - The Wake-Up Call: When a colleague held up as the success archetype took his own life

08:20 - Sleep Science: Why rest beats hustle and the research that proves it

14:30 - Non-Sleep Deep Rest: How hypnotherapy became the shortcut to recovery

19:15 - Emotional Contagion: Why your regulated state is your greatest leadership tool

25:40 - Pain as Emotion: Understanding why your body aches and what it really means

32:10 - The Entrepreneurship Trap: Why going solo often makes burnout worse

38:45 - AI and Adaptability: How to build resilience for an unpredictable future

44:20 - Practical Somatic Tools: The clench-and-release technique for instant regulation

49:30 - Final Wisdom: Brains are for having ideas, not keeping them

GUEST SPOTLIGHT

Name: Garrett Wood

Bio: Garrett Wood is a clinical hypnotherapist and the founder of Gnosis Therapy, where he helps high achievers escape the burnout cycle that corporate success culture creates. After witnessing the devastating consequences of unmanaged stress in the hospitality industry, he transitioned from corporate wellness to opening his own clinic in 2018, specializing in the intersection of nervous system regulation, pain management, and sustainable performance.

Connect with Garrett:

Website: https://www.gnosistherapy.com/

LinkedIn: https://www.linkedin.com/in/gnosistherapy/

Instagram: https://www.instagram.com/gnosistherapy/

Facebook: https://www.facebook.com/wood.garrett/

YOUR NEXT ACTIONS

This Week: Try the clench-and-release technique five times tomorrow morning before checking emails. Notice how it changes the way you respond to your first challenge of the day.

This Month: Track your sleep for 30 days using an app or wearable. Identify your current baseline and commit to adding just 30 minutes more per night to see if your decision-making and patience improve.

This Quarter: Schedule a nervous system audit. Whether through a hypnotherapist, somatic coach, or breathwork practitioner, get professional insight into where your stress patterns live in your body and develop a personalized regulation practice.

EPISODE RESOURCES

Oura Ring - wearable device for tracking sleep and heart rate variability mentioned by Garrett

Antonio Damasio - neuroscientist whose research on emotion and reasoning was discussed

Joe Dispenza - meditation teacher mentioned by Roy for work on sympathetic and parasympathetic nervous systems

Non-sleep deep rest (NSDR) protocols - research-backed relaxation techniques discussed as alternatives to full sleep cycles

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READY TO ESCAPE THE TRAP?

Take the Freedom Score Quiz: https://scoreapp.atpbos.com/

Discover how trapped you are in your business and get your personalized roadmap to freedom in under 5 minutes.

Book a Free Strategy Session: https://www.atpbos.com/contact

Let's discuss how to build a business that works WITHOUT you.

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CONNECT WITH YOUR HOST, ROY CASTLEMAN

Roy is the founder of All The Power Limited and creator of Elevate360, a business coaching system for entrepreneurs ready to scale without burnout. As a certified Wim Hof Method Instructor and the UK's first certified BOS UP coach, Roy combines AI automation, wellness practices, and business operating systems to help trapped entrepreneurs reclaim their freedom.

Website: www.atpbos.com

LinkedIn: https://www.linkedin.com/in/roycastleman/

YouTube: https://www.youtube.com/@allthepowerltd

Hey, power movers. How are we today? Today we've got

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a special treat on the podcast, Garrett Wood. And Garrett's

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going to tell us, yeah. All about what he brings

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to the world, what from hypnosis and understanding stress and,

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you know, how we should live our lives. Welcome, Garrett.

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Thanks for having me here, Roy. I'm excited to, to

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be with you and your guest today. So pretty cool.

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So let's go back a little bit. Just give us

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a bit of your history and a bit of the

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journey that brings you to where you are today. Yeah,

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I got. I opened my clinic in 2018, not too

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long after I was in a big corporate environment. I

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had a lot of people working. They always say here

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in the States that they work for you, but really

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you're working for them. Right. And if you're doing it

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well, it pretty much feels the same way. But it

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was long hours, long days. We were up on the

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weekends, the hospitality industry. So there was a lot of

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work. We were always open, essentially, and it was a

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great environment because you could see these little fun changes

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you could make with your team, your staff, these initiatives

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and you to get feedback right away. So it was

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really nice to be able to see that. But it

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was stressful and it was a lot of work, a

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lot of hours. And even when I was home, I

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wasn't off because I was still thinking about what could

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we do better? What else could be happening? There's these

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little tips and tricks that we aren't quite implementing yet.

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What do we need to do to get through to

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so and how do we work with X, Y and

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Z? And what happens when they raise our budgets next

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year? How are we going to compete that? Right? And

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it was pretty stressful. And I didn't think I had

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the worst coping mechanisms. I ran, I lifted, I had

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loving, caring relationships around me. I thought I was pretty

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well off for most people doing okay. And I would

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look around the company and I'm like, how is everybody

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else doing this? And there was always one person who'd

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been with an organization for 20 plus years and they

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were always held up as like the paragon of this

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is what it means to be and be successful. And

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it was when I was feeling my worst, it was

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after a decent enough month, production wise, but I was

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out there, just frustrated, overwhelmed, a little disappointed in how

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I was feeling, even though success was going well. And

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it was the next Monday, I got noticed that he

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had been let go from that organization. And then two

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weeks from there, I was in a meeting with his

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replacement. And it was in that meeting that we got

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word that he had decided that without his position, without

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his title, without giving so much of himself to that

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organization for the last 20 years, there wasn't much left

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over for him in his own personal life. And so

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we decided not to continue that existence anymore. And it

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was pretty shocking for us to be in that meeting,

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sitting there with his replacement after him being held up

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as the archetype of what it means to be successful

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in this organization and getting that news. And it was

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really devastating because we worked in health and wellness. We're

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here working with high performers, higher achievers, trying to help

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them increase their health and well being so they can

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continue to do that. And. And here we are on

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the other side, struggling with our own health and well

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being and someone that was held up, as this example,

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was struggling even more than most of us. And so

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that was a really big eye opener for me about

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the effects of burnout and high performance culture and this

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incessant drive internally and externally, and how dangerous it can

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be for yourself, for the ones that you love and

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the ones that love you and care about you too.

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So it was a big eye opener for me. Well,

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that's such a thing. One of the things that really

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shocked me, having gone through a lot of that myself

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and. Yeah, and speaking really about entrepreneurs and speaking about

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this, the journey through solo entrepreneurship and starting to build

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your company and starting to grow up and. Yeah, the

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current statistics in the UK and probably worldwide or something

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like 70% of business owners are near burnout. Yeah,

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yeah. And just let that sink in. That's. Here's a

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subculture of the world that I hold in such high

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regard. Business owners, entrepreneurs, we change the world, right? We

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literally change the world. We see a problem in the

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world that we go out there and we decide we

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can do something about it and then we give our

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all to. To birth this baby of a company which

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grow, should grow up and solve this problem. And in

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the meantime, we end up losing ourselves. Absolutely. Yep.

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Absolutely. So your next steps out of that, what did

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that look like? It was really interesting, actually. Just before

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all of that occurred, because of the stress I've been

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going through, there was a sleep study that we'd done

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where it showed that people that were getting better, higher

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quality sleep were actually seeing more results than the people

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that were waking up early to get their workouts in.

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They were getting more results than the people that were

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going in and getting all the healthy fancy meal prep

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kits that we offered. They were actually Better off. And

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we often think, oh, health and wellness, you got to

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go to the gym, you got to do your fitness,

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you got to eat right, you got to fuel your

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body. But really it was the people that were sleeping

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that were getting the most results, the most sustainable results

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that was interesting, and I was interested in that. My

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sleep wasn't great, but I didn't feel like I had

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the time to be able to devote to a full

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eight hours, nine hours, 10 hours, because that's where the

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upper limits were. Seven was where the minimum benefit started.

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Eight, eight, nine, 10, depending on how much physical activity

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and stress you were under. And what's really interesting is

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I was like, oh, I'm on 5 and 6. I'm

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nowhere even near this. Okay, maybe if I tackle that,

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the rest of these relationship issues, the stress issues, some

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of the aches and pains in my body will be

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a little bit easier to handle. Maybe I'll get more

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of the nutrients for my food. Who knows? But I

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wasn't ready to commit to two extra hours in bed.

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Just wasn't my style. Didn't sound exciting to me or

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interesting. But there was other studies out there about non

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sleep deep rest and the effects and benefits that can

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have relative to traditional sleep. And it seemed like the

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easiest way to get into that deep state of non

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sleep deep rest was hypnotherapy or hypnosis. So I called

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up my local provider and looked on Yelp and scrolled

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through and found a couple different people, reached out to

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them all, and I was on the couch the next

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week. And it was an interesting experience. You close your

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eyes, they take you through a little journey, and you

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come back and you just stand up and you're like,

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all right, that was it. Okay. Because you'd seen all

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the movies and all the stories and all this woo

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kind of stuff, and I was expecting something more. So

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I felt like in that moment I was a little

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disappointed or a little let down. But over the next

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few weeks and few months, my back pain did get

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better. My relationship was easier to handle, the numbers did

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improve at work, and it was less effort for me.

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And then this curious thing happened. I noticed that my

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team was actually doing better. They were less stressed, they

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were showing up to meetings excited to be there instead

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of like begrudgingly getting through the day. And I realized,

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oh, wow, like, that idea of like emotional contagion, like

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my own anxiousness, my own frustration showing up in myself,

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even if I'm trying to hold it down and be

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that stoic leader, white knuckling through the day. I hope

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this works. We'll see. That was contagious. They could feel

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that whether they talked about it, whether we acknowledged it

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or not and we tried to, but even then me

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being in a better state was actually more impactful for

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their emotional state than anything else I'd ever done. And

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that to me was like really just mind blowing. That

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touches on something quite close to my own heart. For

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about 15 years. 12 to 15 years,

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I was on an hour and a half to two

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hours sleep or not. Oh boy. Wow. And

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I was just powering through, working the hours, taking the

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clients out, building this company. And now

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I'm blessed to be able to do 8 hours a

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night and do it at a 7 out of 10

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kind of quality. And it's one of the things I'm

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actually looking at and increasing now. But the, yeah, just

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such an impactful thing. Sleep and then one of the

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core, core components. Yeah. So you realize this and you

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decided, I'm going to get out of the rat race

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and get into your own practice. But yeah, that was

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the hope. Get out of the rat race. I think

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a lot of people that leave a corporate environment, they're

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like, oh, I'll be my own boss, this will be

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great. But then your own boss, it's in your own

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mind all day, every day. It's not the spreadsheets anymore.

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It's not the paycheck that you're. Or the bonus structure,

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whatever you're working for, it's there in your own. And

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if you don't see results, oh, you have no one

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to blame but yourself. And when you're sleeping, there's no

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one else doing the work. You, I think, make that

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jump from being in an office environment or a work

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environment, get a W2 paycheck to something else, hoping it'll

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be better. And I think for a lot of us,

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including myself, I was definitely in this category. It was

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much worse actually. It was much more unhealthy, lifestyle wise

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for a long time. Yeah, yeah. I mean I went

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from a £150,000 a year salary to

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zero, thinking, okay, I'm just going to start my own

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IT company and I've done this. I'd built this company

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with the previous owner from £600,000 a year to 5,6

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million. I knew the mechanisms, I knew the things that

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were required and I thought, that's it. I'm just going

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to go out and it's going to be easy and

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I'm going to do it. And you know what? Not

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one Person that I spoke to would talk to me.

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Yeah. Because at that stage, I'm now a solo entrepreneur.

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I've got no financials, I've got no history. Yeah. I

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didn't go. I purposely didn't go for any of the

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previous clients that I'd gone for because that was my

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own value set, was I needed to do it on

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my own and not the previous company. And I had

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to really rethink everything. And I was like, okay, so

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what can I do? So I decided to go and

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do computers for home users. Oh, wow. Completely different subset

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of the market. Yeah. And my logic at that point

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was I could go out to high value households and

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speak to them and then hopefully they would take me

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to the businesses. And that's what eventually happened. And I

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still worked the hours and like you say, still carried

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on with the no sleep and ended up doing 150,000

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pound turnover in my first year. So that was. Yeah,

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that was okay. But, yeah, you're right, it just went

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from bad to somewhat worse to somewhat worse. Yeah. And

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no guard rails, no systems, no structures. It's all in

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here. It's got to come from you. If you're not

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doing it, there's no one else to pick up the

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slack anymore. It's a big deal going from a team

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environment to being on your own. It's a. It's an

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eye opener. Yeah, yeah, good point there. Because the journey

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of entrepreneurship is way more lonely than people think. Absolutely.

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Yeah, it's. I think a lot of people go, oh,

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you got a good job. Why are you leaving? What

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are you doing? And you know, there's some hope there,

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but hope's not a plan, so it's hard to communicate

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that. And if you don't have the plan and how

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could you. And even if you have a plan, you

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know you're gonna have to make a new plan and

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a new plan, a new plan. So it's really hard

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to communicate that to people in a way that I

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think most people understand. And I don't think it's something

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you can actually really get people to see unless they

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have their own version of that in themselves. I remember

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when I opened the clinic, I didn't make the announcement

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on LinkedIn because I have two dads and both of

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them are pretty business kind of guys. And both of

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them are on there. So I didn't actually want them

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to know I left this job because when we would

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meet up for holidays and things, we would sit there

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and we would talk business. That was how we related

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with each other. And I was actually afraid to lose

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some of that because it's how we connected. But I

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was more afraid that they were going to question me,

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like, what are you doing? How you're crazy, what, you

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have a nice job, you got a nice salary, you

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got a growth trajectory. What are you doing throwing that

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all away. And so eventually I changed it. I had

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to. That's a good marketing strategy. I have your LinkedIn.

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Be reflective of who you are. And they both ended

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up reaching out to me on the same day and

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one after another within five minutes of each other, which

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was pretty wild. They don't know that because they don't.

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They don't communicate. But I had a very similar conversation

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with each of them. Both of them said I had

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an opportunity to go out with a partner, a friend.

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They invited me, they went and did their own thing.

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And I said no. I said, I got a family,

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I got responsibilities. I don't know if I can go

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from this, like, paycheck to who knows what. And I

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didn't have the courage to do it then. And part

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of me still wonders and wishes I knew what that

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could have looked like. And they're like, so I'm glad

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you get to. I'm curious to see how it goes

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for you. And part of me felt like that they

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were betting that it wasn't going to work out, I

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was going to go back to the corporate shop and

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then they'd be vindicated in their experience that they chose.

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But another, bigger part of them I know really does

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want me to continue to be successful. So it was

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pretty interesting. Yeah, amazing that I. Random

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other story on regret. I was 19 years old. I

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had an argument. It was 8-4-91. Was it? I had

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an argument with my then girlfriend who I later married.

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And yeah, being full of testosterone and all those things,

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I decided to just leave. So I left and I

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hitchhiked away from home in South Africa and ended

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up on the motorway hitchhiking. And I heard a noise

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behind me, turned around and got hit by a drunken

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driver. Oh, yeah, hit me. I went to su. This

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car went through the front wind screen, went around, flipped

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into the road and it was one of the best

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things that could have happened to me. And yeah, randomly

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to say that, but I was laying there in the

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middle of this motorway with cars zipping past me, thinking

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that I was dead, in all sorts of pain, I

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was still awake. And the only thing I regretted was

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the things I hadn't done, read anything I had done.

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I just regretted those things. I hadn't done. And it

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changed me at that young age. It changed me to

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go out and do the things I've skydived. I've done

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two and a half thousand skydived. I free dived, I

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parag glide, I get into glacial lagoons. I do. If

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I see something I want to do, I do it.

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And that was very much the same mindset that I

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used to get into the business space. And yeah, and

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I totally relate to what you're saying. Yeah, those people

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that are thinking about doing it, sometimes it's a big

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step. Yeah. All the time it's a big step. I've

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spoken to a few people that have stumbled into it

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and carried on, but that's very much the 5%, not

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the 95%. So good job for doing it and good

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job for actually taking that big step. And. Yeah. So,

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yeah, what's. What was the next piece of the equation?

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I think one thing that made it easy to make

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that step for me was knowing that if I needed

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to, I'm sure I could go back. I'm sure, hey,

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if I say goodbye today, five years from now, would

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you be happy to have me back? And I felt

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like the organization I worked at would have said yes

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to that. And so it made it much easier to

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be like, okay, we'll see, we'll see. Maybe I won't

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see you again. Maybe I'll see you again. We'll see

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how this goes. And so I do think there's some

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privilege in knowing how to set yourself up to when

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you're doing something risky, something scary, something new, something different.

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Not just to go for it, but to set yourself

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up to where it feels safe enough to fail, where

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you can put some guardrails and some boundaries, some support.

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So that way it's safe enough for you to calm

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your nervous system down to a point where you can

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take big risks and not have it overwhelming. Because when

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you're out there and you're going to be doing some

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solo entrepreneurship, when you're going to be on your own,

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no one else to turn to, you'd be able to

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have some sense of safety that you can access just

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to be able to get through that next step, that

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next day, the next problem, the next challenge. So the

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more that you can have, the better, I would argue.

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But, yeah, isn't it quite strange how. You make the

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big paycheck and you're so busy pushing all the time,

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you seem to spend that big paycheck much more?

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Willy nilly. I ended up making a lot of money.

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And having spent a lot of money and not having

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the year, I should have had a couple of hundred

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thousand in the bank, and I just didn't. It was

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just gone. I look back at that stage and still

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wonder what. Where it went. Yeah. I took the step

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with not very much coming in. And in some respects,

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that pushed me to make it work. Because if I

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didn't make it work. Yeah. I had the guardrail of

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being an IT engineer with a lot of experience, and

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I could always get a job. Yeah. So for sure

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that. That was my fallback position. And I have another

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question for you. How many times did you ever think

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about going back? Oh, often. Every week I'd be like,

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okay, that was a rough week. Are you still. Is

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this experiment still interesting? Are you still gathering enough data?

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And there were some times where it was, like, really

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enticing, where the grass did seem much greener over there,

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but it was never green enough to really make me

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want to go back. Yeah. Maybe I'm pigheaded. Maybe I'm

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a little stubborn. Maybe too much for my own good

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and my own health at some times, for sure. But

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it's also something that's led me to be able to

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do things and make connections and look at things differently

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than other people. And, yes, there's like, a vice that

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can come with that intensity, and there's also a virtue.

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And so trying to find that mean. Depending on how

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much sleep and how much food and how rested you

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are that day. Depends on how well you can kind

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of balance between those two. Yeah. I think I had

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a conversation with one of my clients earlier today, and

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we got deep into the. The thought of freedom. Yeah.

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And I'm so blessed at the moment that I can

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live a life that I love. I'm so blessed that

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I can. We've spoke before, and I just got back

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from Egypt. Next week we go to France, and then

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the week after that we go to the States, and

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February we go to Mexico and. And, yeah, that. That's

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just. I'm so grateful for that blessing. Yeah. I'm also

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looking at and saying that's what I created. Yeah, absolutely.

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Sometimes it's that. That feels like I shouldn't really say

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that because it sounds like I'm being braggy or stuff,

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but this is the one big draw, I think, for

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entrepreneurs is they initially see the potential of freedom. Yeah.

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And then they go into it and they lose that

370

freedom. How do you keep that freedom? How do you

371

actually. What are you doing in your space to make

372

sure that you don't lose sight of that. Yeah, I

373

remember the first time open doors, doing the thing. But

374

midday I went for a walk, right? And I was

375

in Southern California, in Long beach, where my clinic in

376

downtown is there, and there's a marina there. And I

377

got out of the office when I grabbed a coffee

378

and just walked around the marina. Beautiful, gorgeous day, Blue

379

Sony sky. It's really hard to appreciate good weather in

380

Southern California because it's always like that. So you're just.

381

Come to London, you'll appreciate the good weather way more.

382

But it's. If it's always like that, you don't walk

383

outside and go, oh, a nice day. You walk outside

384

and go, oh, it's a day. And the difference between

385

your appreciation of it today or not is how you're

386

feeling in that moment. And so there's a. It's not

387

so transformational when you just walk out and you're like,

388

oh, I got off the plane. Look at, it's gorgeous.

389

Sun is shining. I must be in a good mood.

390

It's like that every day. So you take it for

391

granted. And you are the one bringing that energy, that

392

excitement, that enthusiasm, that awe, gratitude, appreciation. And I remember

393

walking around that marina, thinking at the beginning of that

394

walk, what did I do? This is tough. I don't

395

know if it's going to work. Feeling a little anxious

396

about bills and overhead and everything that's going on. And

397

who am I to say that this is a thing

398

that's worth. And by the end of the walk, I

399

was like, man, pretty excited to be able to do

400

this. Middle of the day on a Tuesday, out here

401

on a walk, gorgeous weather. Look at this. People are

402

smiling. Toffee's great. And I need to go back and

403

do this thing that I'm passionate about and share it

404

with people in a way that they can't find it

405

elsewhere. And I don't know if there's the walk that

406

changed me or the availability to do that or. But

407

I do think that the freedom, the ability to recognize

408

that you have that agency is a big part of

409

what draws entrepreneurs in agency over your work. In anything

410

you do, if you're in a corporate setting and you're

411

told how you have to do your job, you're going

412

to be resentful of how you do the work. It

413

doesn't matter how much they pay you to do. It

414

doesn't matter how much you enjoy the work. So I

415

do think that drive for agency is higher for entrepreneurs

416

just in their physiological makeup there, their Personality, their temperament.

417

And so if they don't get access to that, they're

418

going to be in trouble, it's going to be miserable.

419

So, yeah, just talk a little bit about how your

420

clinic journey has gone and what you do and how

421

you do it. Yeah, it's gone by open doors. People

422

would come in with little body aches and pains and

423

symptoms and complaints, and we would work on it. We

424

teach them how to go through and do some manual

425

therapy stuff to intervene on it. But as we're doing

426

that, we're talking about what else is going on, how

427

long has this been going on, when did it start?

428

And there's a story that kind of goes along with

429

that. And eventually that story leads a place away from

430

the body into the mental, emotional. And I think a

431

lot of people think of pain as like a physical

432

experience. And it is there. You feel it. It's my

433

wrist hurts or my shoulder or my hips or my

434

groin. But the idea about pain is really interesting to

435

me because you have a bunch of sensory receptors in

436

your body. You got slap, tickle, poke, itch, vibration, deep

437

pressure, light pressure, and so hot, cold, you can feel

438

all those things. But there's no pain receptor in your

439

body. So pain is like an output from the brain.

440

It's something in your body going, hey, this isn't right.

441

I don't like this. We need to pay attention to

442

something that's happening right now. And it's creating that signal

443

from your brain to that area in your body. And

444

sometimes you go there and there's nothing there. There's just

445

nothing there. It's something going on in the perception of

446

what's happening. And so I think it's actually easier to

447

think about pain as an emotion instead of like a

448

physical sensation. Because if we think about it that way,

449

it opens up a lot more doors. We're not looking

450

at like cartilage. We're not just looking at joints and

451

tissues. We're not just looking at muscle skeletal things. We're

452

talking about how you show up, how you move, how

453

it feels to move, why you're doing it, what are

454

the emotions you're bringing behind it. With a lot of

455

overachiever and driven people, there's this concept of paying their

456

dues. I ran my five miles at my fast pace,

457

so now I can go have my beer or whatever

458

it is that they're cheats, right? I paid my dues,

459

so now I can do this. And in both of

460

those symptoms, they're pushing themselves and beating themselves up. They're

461

not being very nice to themselves. It's done in a

462

pursuit of being a good Catholic, I think, is like,

463

kind of an idea that I think about with that,

464

because it's like penance for being a sinner and this

465

idea that, like, they're earning their sin back and, like,

466

retribution that way. But a lot of that feels like

467

it's driven by shame, which is a really powerful emotion.

468

And if you're driven by shame and everything you do

469

carries that shame along with it, sometimes your outcomes, these

470

achievements, don't really land emotionally, and then you have to

471

go back for even more and even more, and nothing

472

quite satisfies the way that you would hope it to

473

do that. And eventually your body's gonna throw up that

474

pain signal and tell you, hey, you need to slow

475

down. We need to look at this, and we can't

476

get sidetracked. We can look in the ankle, we can

477

look in the shoulder, and sometimes it's there and we

478

can treat it. And then sometimes we need to go

479

somewhere else to find out how to treat that. And

480

so that was pretty interesting. Pretty quickly in my clinic,

481

we got there pretty quick with the people that walked

482

in the door, which was pretty surprising to me and

483

to them, to be hon honest. So it's a hero's

484

journey, isn't it? You think you're doing one thing, but

485

actually you're ending up doing an entirely different thing. And,

486

you know, this has been a journey like this for

487

me. And the coaching journey, the business coaching journey, my

488

outcome was going to be, I'm going to come in,

489

I'm going to help these business owners do this thing.

490

And now, almost without fail, you can get the information

491

for business coaching wherever in terms of the AI now,

492

whatever it looks like. Sure. We're human. We're human. And

493

sometimes we need to analyze and understand the why of

494

it. Yeah, what's. What is that emotional block? That means

495

that I don't get up in the morning and do

496

my morning routine. So what can you do to step

497

over that? And what is it that you know, okay,

498

I want to go and earn all this money and

499

do all this thing. Why can't I get there? What's

500

blocking me from that? And so often it comes back

501

down to that thing. You know, the here is an

502

emotional block. Here is a pain point that we've dealt

503

with in the past that we haven't not analyzed, but

504

haven't accepted, haven't worked through. You know, I do a

505

lot of meditation work now. And one of the things

506

one of the people I follow is Joe Dispenza. And

507

he goes deep into the, the sympathetic and the parasympathetic

508

mode and understanding how this all ties together. And I

509

love the way that he says we need to take

510

history and turn it into our wisdom. So we need

511

to take our emotional history and turn it into our

512

wisdom. And once we can take that lesson and say,

513

okay, yeah, that's why I'm feeling pain there. Yeah, yeah.

514

And really go back into the depths that then you

515

can say, ah, I've learned that lesson, I've stepped away

516

from it. Yeah, absolutely. Yeah. It's bringing that conscious wisdom

517

that you have now to that emotional pain story where

518

you didn't have that wisdom, you didn't have those resources,

519

that safety, and it overwhelmed you. Right. But you made

520

a belief, you made a judgment about yourself, others in

521

the world, and we operate off of that. It's a

522

predictive. Our brain is a predictive machine. It's there to

523

make sure, to keep us safe as best as it

524

can based upon what it's done before. And so we're

525

bringing those painful past learnings into the moment to protect

526

us from experiencing them again. But we grow and change.

527

Our favorite toys and clothes from when we were five

528

do not fit us now. And some of those same

529

beliefs we made about ourselves in the world, the world

530

is different. We're different. Right. The people are surrounded by

531

are completely different than when we were 5, 8, and

532

10. And so sometimes when we take those old beliefs

533

to this new environment, this new part of ourselves, there's

534

that mismatch. And we know that consciously, we're like, I

535

know that this is true, but this feels more true

536

to me. And I, I can't quite. How do we

537

make both of these fit together now, moving forward? And

538

it's not easy to do. Changing beliefs, your own beliefs.

539

It's hard to do. It's hard to do. And let's

540

go to the world right now. Right? Yeah. What a

541

place we're living in. What a unique opportunity to live

542

through this era. We're at it. We're at a, an

543

inflection point. We're at a change point. And yeah, I

544

see so many people taking the ostrich syndrome. I'm just

545

going to put this hand and I'm going to ignore

546

it coming. Oh, AI is here. The train is building.

547

And this is going to have such. This that there's

548

these big organizations letting go of 15,000 people and 10,000

549

people and changing. Yeah. Changing their modalities and the Humans

550

falling away and a lot of things. And you know,

551

yeah, we have such a big change coming that the

552

emotional intelligence is going to be a key component for

553

people that actually want to step forward. Where do you

554

see the world going in the next two years? Because

555

for me, I used to pride myself in the ability

556

to look forward five years and see where I would

557

be with the economy. I can't even see six months

558

forward now. I really can't. What do you make of

559

that in terms of where people are going to be?

560

I love that you're like, I used to pride myself

561

on this idea of being able to see and make

562

predictions about the future and then be able to position

563

myself relative to that future to be okay. And that

564

makes sense. I think that's a viable strategy. It seemed

565

to have worked for you for a long time. And

566

I do think we're in this rapid change spurt. Right?

567

Like change happens really quickly in moments in ourselves. You

568

mentioned, like, hitchhiking, and then all of a sudden this

569

incident happened and all of a sudden you were a

570

completely different person. And that lesson you learned has carried

571

you forward in that moment. So moment of change right

572

then and there. But big social movements, society changes

573

the same way in those moments. They talk about the

574

printing press. People used to like, transcribe, like you used

575

to have to carve knowledge into, like, tablets. That's a

576

lot of effort. If I had to carve every word

577

I ever said, I'd probably say very few words ever.

578

And then you get the printing press and it's okay,

579

it's just a lever. Great, let's move on to the

580

next one. And it did change the world. And I

581

think in some ways that's led to where we are

582

now. And now we have another version of that printing

583

press coming out. And what's that going to change? Oof.

584

I. There's so many thoughts and ideas. Which one would

585

I bet on? Which outcome would I place my weight

586

on and move myself to that one? I don't know

587

if that is the task, like the success strategy moving

588

forward. I think a better one, to your point, might

589

be to be, how adaptable can I be? How can

590

I encourage that adaptability in myself that people talk about

591

iq, talk about emotional intelligence, but maybe there's another type

592

of intelligence. How adaptable can I create myself to be

593

so that whatever the future does bring, I can be

594

ready and confident and calm and prepared and aware and

595

do my best in that moment to whatever it brings?

596

I'm ready enough for it. Right there's no perfect, there's

597

no whatever. But if you can know that you'll be

598

ready enough for whatever it does bring, and that if

599

it does bring something that you're not prepared for, you

600

know how to change in that moment so you can

601

respond instead of just reacting. I do think it makes

602

it a lot easier, if you have access to that,

603

to not have to put your head in the sand,

604

to not be that ostrich. Because then it doesn't matter

605

what it brings. You can be there and face it

606

as it comes. But if you don't have that, you're

607

not updatable. You can't update your. Your firmware, your operating

608

system. Oh, you don't have a lot of options either.

609

Got to figure out a place to go back to

610

where it was, in a small corner of the world

611

where you can still carve that out. Or you have

612

to put your head in the sand or just be

613

at the mercy of. As it comes, change is going

614

to happen. Your work, working with the deep subconscious,

615

working with these hidden kind of pains and stresses. Yeah.

616

What tricks and tips could you give people to foster

617

this new age change philosophy? Yeah. So

618

this idea of metacognition, which is the fancy term for

619

thinking about how you think, is a pretty demonstrable skill

620

that some people have. It's one of our executive functions.

621

Right. So working memory, being able to think about two

622

conflicting ideas at once is another version of that. But

623

metacognition, where we think about how we think and we

624

can step back from it and be like, oh, what

625

do I do when I believe this thing? How do

626

I create that belief? Or what led me to believe

627

that? Okay. What story do I tell about that? Okay,

628

which elements of that can I play with? That is

629

a type of skill that some people have. Another version

630

of that is like thinking about how other people think.

631

So I can sit here and be like, okay, I'm

632

thinking that Roy is thinking this about what I'm thinking.

633

It's that Rochambeau. Are you going to throw a paper?

634

Okay, then I'm going to throw a rock. But does

635

he know that I'm going to throw rocks? And now

636

he's going to throw scissors. Okay. So then I have

637

to throw up or whatever the game is. It's like

638

that scene from the Princess Bride with the poison cups

639

in front of each other. Right. But the idea behind

640

having access to that and your own system to do

641

all of that work, but not in your own mind,

642

but, like out there in the world journaling is actually

643

A really powerful tool. If I asked you to do

644

your taxes in your head, you'd be like, why would

645

I do that? That's first off. It's not doable, actually.

646

And even if I could do that mental math and

647

hold all those different numbers in my mind for the

648

whole thing, and then right out the bottom, if I

649

make a mistake, I have to do the whole process

650

over again from scratch. That's exhausting. I'm never going to

651

do that. Taxes are tough enough for people to want

652

to do, let alone if you made them do it

653

in their head. I think the reason why people are

654

putting their head in the sand and doing the ostrich

655

syndrome is because they're trying to do that in their

656

head. They're trying to analyze all of their own beliefs,

657

emotions, and everything in their head. They're not using, like

658

an accountant, they're not using a partner coach, they're not

659

using a therapist, and they're not writing it down. So

660

every time they come to a conclusion and then it

661

doesn't work, it doesn't create that predictive error still there,

662

they're not working out. They get overwhelmed and they shut

663

down because they're like, well, that wasn't worth doing. And

664

it was a lot of brain power. It's a lot

665

of emotion, it's a lot of effort, and I got

666

nothing for it. And if you have to start from

667

scratch every time. Many times, you're going to do that

668

before you're done. Yeah. And we have tools now. Right.

669

And yeah, I love that you brought up journaling. I've

670

literally just written an article on it that I need

671

to post because, yeah, I never

672

wrote very well in. In terms of, you know, the.

673

Yeah, I should have been a doctor. Basically, I couldn't

674

read my own writing. And through this journey of AI,

675

I've spent two and a half, three years since ChatGPT

676

was out, really digging into it. And one of the

677

things that I've actually found that works really well for

678

me is to journal with AI. So I get up

679

in the morning and we have 5 million thoughts in

680

our head. Yeah. Of which we can think about 10

681

or 15 or 20 of them at once. And. Yeah,

682

maybe. Yeah, yeah, yeah. So I literally get up in

683

the morning and I'm like, okay, yeah, it used to

684

be chatgpt. Now it's Lord, yeah, okay, so I'm just

685

going to do a brain dump now. I'm going to

686

brain dump. Yeah. And with this. Yeah, it's going to

687

be a stream of consciousness. You Know, I'm just going

688

to put it down after that. I'm going to ask

689

you to organize it for me in accordance with some

690

of my goals. And I just go, yeah. And I

691

just let it all out until there's nothing left. And

692

sometimes there's two minutes and sometimes there's 10 minutes. And,

693

yeah, it just frees up my head. It frees up

694

the space in my head. And that kind of brings

695

me to the point that I'm trying to make with

696

a lot of people about AI. AI is a tool.

697

Right. Firstly, it's a tool that's been created an image

698

of us. Sure. People are looking at and saying, oh,

699

it's being as clever and it's all these things. It's

700

not. It's just a. It's a mirror of humanity. It's

701

trying to mirror humanity and human. Human thought and human

702

process. So that's the first one. The second point is,

703

if we have this tool that we can use, how

704

can we use it so that we can think in

705

a more productive way? And I hear so many people

706

saying, oh, AI is going to make you stupid. And

707

I found exactly the opposite. I feel that I have

708

50 or 80 more IQ points when I'm using AI

709

because I don't have to store the information in my

710

head anymore. I just have to know that there's a

711

point where the information is. And so long as I

712

can articulate and communicate the problem correctly, I can then

713

find the solution. And this is an era we've never

714

been in. We've never had this open access to every

715

bit of information in the world and thinking, yeah, I

716

love this thought process of yours. How do we actually

717

think differently? You're thinking differently. And using the tools that

718

add. My availability to do that for me has been

719

so powerful. I've done in the last six months, I've

720

done six years worth of work. Yeah, yeah, yeah. Because

721

you're able to actually get it down out of your

722

mind somewhere and then actually have it be accessible. If

723

you can't read your own handwriting, you're like, what, getting

724

lost in the grammar, in the form. Is that a

725

Q or R? Yeah, yeah. Now you're sidetracked. You're not

726

focusing on the content, you're focusing on the form that

727

it showed up. And so you're getting stuck on the

728

sidelines here by your own, whatever it may be. And

729

I do think that when calculators came out, we're afraid

730

that, oh, we're not going to lose our ability to

731

calculate things. No, we can do greater calculations. We can

732

do 30 year high interest mortgage rates versus dis payment

733

versus that versus what's going. You can do that by

734

hand. And it might be helpful to make it easier

735

to do on a computer if you've learned how to

736

do it by hand. But once you've learned how to

737

do it by hand, you're never. And you've learned how

738

to use the calculator to do it. You can always

739

go back if you need to. So I do think

740

some of the fear about it making us dumber or

741

lowering our ability is if we don't learn this skill

742

of like critical thinking first, how to, like you said,

743

challenge your own ideas. Those have been around forever. Philosophers

744

have been doing that in Western philosophy for a very

745

long time. That hasn't changed. What's changed is your ability

746

to interact quickly in a format and get summaries and

747

conclusions and reach in and pull other ideas and put

748

it in there. You can now go find all the

749

studies in 10, 15 minutes with a little search that

750

would have taken you two or three weeks in a

751

library in college 20 years ago. I don't know if

752

we're getting better answers or if we're just getting the

753

same answers quicker. That depends on that wisdom and that

754

piece of being able to decide what's good, what's shaky,

755

what's questionable. But that's always been a part of like

756

the human fallibility is like the more we know, the

757

more we know we don't know and so the harder

758

it is to find really good answers. But maybe we

759

can use these tools to get better, more specific answers

760

sooner, quicker. So it's just a tool. When I think

761

about, you know, 120 years ago and yeah, we just

762

had the first airplane, right? The right brothers from the

763

first airplane. And I've had this conversation philosophically with a

764

lot of people over the years. And to me, this

765

was one of the key moments when humans were able

766

to communicate faster because information was able to move faster.

767

I know the telephone and all these kind of things.

768

But now you're able to move a large amount of

769

data quickly and that sped things up. And I just

770

see this now as this is the next stage of

771

that. This is. It's an evolution that we're going through.

772

And yeah, you think about all the things that are

773

happening with the microbiome or with the DNA or with

774

the. Now we can process all of that so much

775

quicker. They're Talking about within 10 years there's not going

776

to be any disease that's not curable. Oh, yeah. Where

777

are we going to be as a society with all

778

of that? Right? We're going to have to think differently.

779

We're going to have to do differently. And I honestly

780

believe that there's two point points to this. From a

781

business owner point of view, if you are putting your

782

hand in your sand, your head in the sand, and

783

not doing something, your company is not going to survive

784

because there's another company is going to serve those needs

785

more. If you think about it from the point of

786

view, actually, I've got 10 staff working for me, opportune

787

number. And I'm going to go and learn all the

788

AI stuff. There's one school of thought is I don't

789

want to let my eight people go so that two

790

people can do it, and that's fine. But how about

791

if we thought about it from a different point of

792

view? How about we think, okay, I've got 10 people.

793

With those 10 people, I can get them now to

794

work four hours a day instead of eight hours a

795

day, and I can do 10 times the amount of

796

work. And in that work that I'm doing, I'm actually

797

bringing the human to the top. I'm getting the customer

798

service right. I'm having human interactions more. And I'm just

799

using the AI as a tool to optimize and to

800

make things better for the. For my team. Can we

801

bring more human back? Because I think in Covid, we

802

lost that so much. We lost the touch, we lost

803

this communication. And the really weird thing that's happened to

804

me with AI is it actually taught me to communicate

805

better. Because now I'm starting with ChatGPT. How many times

806

have you heard people say ChatGPT is rubbish, it doesn't

807

give me anything. And every time I hear that, I'm

808

like, yeah, you need to learn to communicate. Communicate better

809

with my partner, better with my daughter, better with my

810

staff. Because as I'm going through the journey with AI,

811

I'm realizing how unclear I actually am because I'm like,

812

okay, here, I want this. And it comes back and

813

it says, yeah, that wasn't what I asked for. And

814

then I look at what I said before and I'm

815

like, okay, I can see where I'm wrong here. Right?

816

Yeah. Let me edit this. Oh, better outcome, right? That

817

feedback loop is tighter, which makes it easier to. The

818

more feedback you get, the easier it is to update

819

that. And I do think that's where the Western philosophers

820

lost the plot a little bit because they have this

821

idea of Thinking in a vacuum of this peer reasoning.

822

And they've avoided that from the reality that we live

823

in. And when you do that, you don't get clear

824

feedback, you get this voided. Response that a bit deeper.

825

Yeah. So if we think of reason historically in philosophy,

826

there's this idea of separating reason from emotion, reason from

827

the body. And a lot of it comes down to

828

what separates us from other animals, is that we have

829

this capacity, godlike capacity for pure analytical reasoning. And the

830

more we lean into the pure reasoning ability of it,

831

the more godlike we are, the less animalistic we are,

832

the better we will be. And there's this like almost

833

hero worship of that ideal. And it does some really

834

interesting things because it prioritizes that reasoning over everything else.

835

And then we lose this human element we use, we

836

lose this empathy. And they've done some studies. There's a

837

neuroscientist, Antonio Damasio, where he found a couple of individuals

838

that had parts of their brain damaged. He did not

839

damage them, they were damaged. And he's studying them. And

840

they can't actually feel emotions in the same way you

841

or I or most people feel them. And so we

842

asked him questions, hey, do you want to come in

843

on Tuesday or Thursday? And these people only have access

844

to analytical reasoning, right? No feelings, no emotions, no empathy.

845

And they can't come to a satisfactory conclusion. They're like,

846

on Tuesday there's traffic, on Thursday there's less traffic, but

847

it's street sweeping. So if I lose my parking spot

848

and they just do that for hours and they can

849

never come to an actual conclusion. And so there's this

850

example that peer analytical reasoning is actually useless if we

851

don't combine it with that human emotional, empathetic feeling. And

852

a lot of our society, we separate those two things

853

really far apart and we value one over the other

854

at the expense of the other even. And so when

855

you talk about, it would be great if we could

856

off source some of this analytical peer reasoning based upon

857

very communicated, precise instructions to AI through these business processes

858

that it frees us all up to be more human

859

with other humans. And I think that gives us a

860

like hopeful message for AI, for some of the doomsayers

861

out there about it. But a lot of times with

862

organizations, you see them using AI to replace human interaction.

863

At the point of sales of like customer service, you

864

have an angry customer because your product didn't do what

865

it said it did. And when they reach out for

866

support, they're getting that chatbot, or it used to be

867

the like pre recorded messages and you're just like on

868

the phone dial 0 for a person and then you

869

get a person that actually is a real person. But

870

they don't have any power to help you answer your

871

solution. They don't have any authority from the organization to

872

help you. And there's other organizations, I think Marriott or

873

Hyatt, one of those, they used to give every. It

874

didn't matter if you're a bellhop, did not matter if

875

you're a valet person. It did not matter if you're

876

a front desk staff. You didn't have to be a

877

manager to have managerial authority. They had a budget where

878

they could reimburse customers thousand, thousand dollars. Each marriage

879

had a thousand dollar per person that they could just

880

do whatever that. For customer service. For customer service. They

881

empowered a human to be a human and gave them

882

the authority and their own authority over that to be

883

able to do what's best for that customer. And that's

884

what created the brand of like actually being customer service.

885

I think it's a powerful model. And when we bring

886

that empathy in and we empower people and create that

887

authority for them to be able to be in a

888

position to be human with another human, we can get

889

the best of it from both of those things because

890

machines can emulate empathy but they can't actually experience it

891

because they don't have the body that we have. They

892

can think this is maybe what a human would say

893

and why they would say it, but they can't feel

894

that. And so if we don't have a place where

895

there's someone with empathy and control and pulling those levers

896

and making those outcomes, it could be a dangerous environment.

897

But if we're using it, not just dollars and cents,

898

but we have that person there that's thinking about those

899

people and what they can do with that and how

900

they can use that to help other people. Oh, and

901

then we're using this tool to help facilitate them in

902

that process. It definitely makes it a future that's more

903

exciting for me to live in at least. Yeah. And

904

yeah, who will. Yeah, who knows, right? Who knows where

905

we're going? I'll get there again. Yeah. I used to

906

be able to see into the future. I can't anymore.

907

That's cool. That's cool. We're in such, we're in such

908

an awesome stage and also awesome kind of evolution. So

909

I think as we go through the next couple of

910

months and the next couple of years, we're really going

911

to get into a lot of this. And I just

912

wanted to touch on another piece that I value so

913

highly, and that's how do you look after you? I

914

had a detailed conversation with one of my dear clients

915

this morning who is really struggling with how she shows

916

up for herself. And we kind of work through. Yeah,

917

I won't work with somebody unless they, first of all,

918

get some time in their day to work on themselves,

919

because I don't. I see a disconnect in business owners

920

so often between my own wellness and my own health

921

and their profit. And they're so totally connected. Right. If

922

you can be in the right energy space, and I

923

get up in the morning, I have 100% energy. If

924

I'm thinking about yesterday, I give 30% to yesterday. If

925

I'm thinking about tomorrow, I give 30% tomorrow. Now, I've

926

only got 40% left for today. But if I can

927

get up and clear my mind when I do that,

928

through my breath, work through meditation, through coldness, whatever it

929

is, and then show up in the moment, in the

930

present, and not worrying about tomorrow, then I can actually

931

do something for the day. How do you manage your

932

own day so that you bring that energy? You're one

933

of the calmest and most energetically, you know, stable people

934

I've seen on there. So you've got to have some

935

secret. Yeah, I've crossed that line so many times. I

936

know exactly where it is. I can feel it show

937

up right away. And I know what I need to

938

do to get it back there. And it's all through

939

trial and error because everybody's a little bit different of

940

what works for them. Right. Some people have some sensory

941

differences. The lawnmower outside or the trash truck is really

942

disconcerting to them. It's so distracting because they can't tune

943

it out that they can't stay focused. That 30 or

944

40%. You're talking about 30% in the back, whatever, in

945

the future, and they have the leftovers, but then it's

946

slowly being leeched away by these different distractions going. And

947

then some people, you put them in a soundproof room,

948

and they would go insane. They would be so anxious

949

and stressed in that environment. And so managing that gap

950

of knowing what your nervous system needs to be able

951

to be as present as you can be is really

952

powerful. And then the other idea is giving your body

953

what it needs to be present. Snickers has that campaign,

954

you're not you when you're hungry. We all have had

955

that emotional experience of being hangry before, where we're not

956

Able to be present because we're. Our bodily needs are

957

not met. Super important. I remember when I was first

958

writing things. I'd get to the end of the writing

959

and I'd read through it. I'd be like, this is

960

terrible. This is hor. This is the worst piece of

961

crap. I. And then I look at the clock and

962

I'm like, it's been four hours. Oh, my blood sugar's

963

crashed. Oh, maybe this isn't crap. Maybe I'm feeling like

964

crap. Maybe that, like, blood sugar withdrawal, that drop is

965

actually. Actually affecting the way I'm experiencing the world around

966

me. And I just happen to be reading this. So

967

you go get a bar, you get a little food,

968

any. Maybe get a little walk going. You go back

969

and you read it. You're like, oh, it's not terrible.

970

Let me edit some stuff. Okay. It's a little better

971

now, right? Hopefully. Otherwise you get to scrap it all,

972

start over. You're not all great ideas, but those are

973

just the basic building blocks to be able to then

974

be able to get the most from that meditation, from

975

that breath work, from that presence. A lot of people

976

think they have to go be that man on the

977

mountain, but that man on the man doesn't have family.

978

He doesn't have 10 people reporting to him. He doesn't

979

have spreadsheets that he has to worry about. He gets

980

to just be there worrying about that. Right. I don't

981

know if looking to him as the exemplar is the

982

best idea, because I don't know if he could maintain

983

that quality of presence in the environment that the rest

984

of us have to live with every day with the

985

trash truck with all that stuff going on. So the

986

practices, the skill that person has developed, the dedication to

987

that is great, but we can't leave it on the

988

mountain. We got to bring it in day to day,

989

like you're talking about. And so whatever you need to

990

do to be able to prioritize that. And if you

991

start going, okay, I can't prioritize two minutes. There's too

992

many other things that are more important than that two

993

minutes, then that's where you have to start. What are

994

the feelings that show up when you try to prioritize

995

those two minutes? And it doesn't feel comfy? Is it

996

shame? Is it blame? Is it guilt? Is it fear?

997

Is it like an insecurity? What is that? Because that's

998

the real obstacle. And if we can address that, maybe

999

we get 10 minutes, minutes, maybe get 20 minutes, maybe

00:49:03,820 --> 00:49:06,460

we get two hours, maybe we can get two weeks

00:49:06,620 --> 00:49:09,820

free diving in the Great Barrier Reef. Who knows, right?

00:49:10,140 --> 00:49:12,740

But without that two minutes and then dealing with the

00:49:12,740 --> 00:49:15,460

emotions that show up when you're even thinking about taking

00:49:15,460 --> 00:49:20,140

that time to yourself, if that is so overwhelming. Oh,

00:49:20,140 --> 00:49:22,740

that's where we got to start. Awesome. Awesome. Do you

00:49:22,740 --> 00:49:26,180

have a practice that you do? So, yeah, I do

00:49:26,180 --> 00:49:28,540

a couple different things. So some of it's breath work,

00:49:28,540 --> 00:49:30,500

right? There's a bunch of different types. I'm sure you

00:49:30,500 --> 00:49:34,680

could share much more about that topic than I could,

00:49:34,680 --> 00:49:37,400

but I like it. It's very powerful for me. And

00:49:37,400 --> 00:49:40,080

we talked about feedback. So I wear oura ring, which

00:49:40,080 --> 00:49:42,440

gives me some like real time feedback about how my

00:49:42,440 --> 00:49:44,760

heart rate variability is performing relative to some of those

00:49:44,760 --> 00:49:47,280

practices. So I can get really geeky about which one

00:49:47,280 --> 00:49:49,040

works for me the best in that moment, in that

00:49:49,040 --> 00:49:51,800

emotion and what the feeling is. But I also enjoy

00:49:51,800 --> 00:49:56,560

somatic tools. So being able to use your own touch

00:49:56,560 --> 00:49:59,680

and like giving that into your nervous system. Because when

00:49:59,680 --> 00:50:03,100

you're applying your sensory nerves on your sk skin with

00:50:03,100 --> 00:50:06,100

your hands, with attention, with some breath, you're getting all

00:50:06,100 --> 00:50:08,260

of your attention focused in on this thing. You can

00:50:08,260 --> 00:50:10,980

get a pretty dramatic response from your brain and that

00:50:10,980 --> 00:50:14,060

parasympathetic nervous system. And one of my favorite tools for

00:50:14,060 --> 00:50:17,380

that is you clench your fist, clench your jaw, hold

00:50:17,380 --> 00:50:19,500

your diaphragm in nice and tight, and you contract your

00:50:19,500 --> 00:50:22,340

pelvic floor, your anterior and your posterior and then you

00:50:22,340 --> 00:50:24,300

let it all go. And you do that a few

00:50:24,300 --> 00:50:27,540

times. If it's a mild distressor, maybe five times works.

00:50:27,540 --> 00:50:31,360

If it's an ongoing arguments that you're in a dialogue

00:50:31,360 --> 00:50:33,040

with someone and it's not going your way, maybe it's

00:50:33,040 --> 00:50:34,760

10 or 15 times. You have to do that just

00:50:34,760 --> 00:50:37,000

to be able to get back down into a neutral

00:50:37,000 --> 00:50:41,120

enough place. Because if we're dysregulated, we can't reason, we

00:50:41,120 --> 00:50:44,040

can't relate with someone else, our empathy turns off, our

00:50:44,040 --> 00:50:47,520

ability to think creatively just goes to crap. And we're

00:50:47,520 --> 00:50:50,040

not a great version of ourselves. And I think the

00:50:50,040 --> 00:50:52,520

ancient philosophers are talking about reason. They were like, yeah,

00:50:52,520 --> 00:50:56,440

if we're overwhelmed, we're an animal reacting like we're not

00:50:56,440 --> 00:50:59,160

a good version of ourselves considered well. Earlier on in

00:50:59,160 --> 00:51:02,600

the conversation where you know, when you're in a good

00:51:02,600 --> 00:51:06,240

place and you walk into a room, suddenly everybody else

00:51:06,240 --> 00:51:11,160

is nicer, right? The full control of my entire environment.

00:51:11,720 --> 00:51:14,360

And I end up having arguments with the people around

00:51:14,360 --> 00:51:17,000

me because I'm saying I'm responsible for everything. And no,

00:51:17,000 --> 00:51:20,890

it's not your fault. No. How I show up, you

00:51:20,890 --> 00:51:24,850

know, dictates how I see things, how I feel things,

00:51:24,930 --> 00:51:28,810

and then how people react to me. Yeah, yeah. It

00:51:28,810 --> 00:51:30,770

can be a vicious or a virtuous cycle for sure.

00:51:30,770 --> 00:51:33,210

And there's only so much you can control. So you

00:51:33,210 --> 00:51:34,770

gotta look for the things you can to be able

00:51:34,770 --> 00:51:36,930

to create that space, to have that freedom to play

00:51:36,930 --> 00:51:39,690

as much as you can. Yeah. So where do you

00:51:39,690 --> 00:51:44,410

see yourself, your company, your practice going? Yeah. Yeah. How's

00:51:44,410 --> 00:51:47,780

that looking going forward? It's going well. Yeah. I'm excited

00:51:47,780 --> 00:51:49,780

to share more of it because there's this idea and

00:51:49,780 --> 00:51:51,780

just. And we talk a lot about it with entrepreneurs,

00:51:51,780 --> 00:51:55,980

with business people, this idea that success comes from sacrifice

00:51:56,460 --> 00:51:59,340

at the expense of your well being. But like you're

00:51:59,340 --> 00:52:01,380

talking about with your client today, if you don't take

00:52:01,380 --> 00:52:04,820

care of yourself, everything else is just an extension of

00:52:04,820 --> 00:52:08,100

that. So I actually, truly believe that sustainable success is

00:52:08,100 --> 00:52:11,020

built through your well being, not at its expense. And

00:52:11,020 --> 00:52:12,980

I think of Burnout's a good example of that. If

00:52:12,980 --> 00:52:14,900

we're trying so hard, doing so much, not caring for

00:52:14,900 --> 00:52:16,820

ourself, letting it. All the alarms are going off and

00:52:16,820 --> 00:52:18,540

we're just putting on headphones, putting our head in the

00:52:18,540 --> 00:52:20,060

sand and ignoring them so we can get through the

00:52:20,060 --> 00:52:23,100

next day, we're going to break. And there's only so

00:52:23,100 --> 00:52:24,780

many times we can break before we can't get back

00:52:24,780 --> 00:52:27,060

up from that. So then all your hopes, wishes and

00:52:27,060 --> 00:52:31,820

dreams, they get dashed by the wayside too. Yeah. Amazing.

00:52:31,820 --> 00:52:35,180

Amazing. Yeah. Thank you very much for joining me and

00:52:35,180 --> 00:52:37,300

I want you to come up with. Yeah. One bit

00:52:37,300 --> 00:52:39,540

of advice for my guests. What's one thing that you'd

00:52:39,540 --> 00:52:42,090

ask people to do or suggest people do to really

00:52:42,090 --> 00:52:46,250

get back in touch with themselves and. Yeah, yeah, I.

00:52:46,330 --> 00:52:48,810

My. One of my favorite quotes that's silly is brains

00:52:48,810 --> 00:52:51,730

are for having ideas, not keeping them. Right. So your

00:52:51,730 --> 00:52:53,850

journaling practice, where you're having all of these thoughts and

00:52:53,850 --> 00:52:55,250

you do the brain dump and then you come back

00:52:55,250 --> 00:52:56,849

and go, okay, which one of these do I want

00:52:56,849 --> 00:53:00,010

to play with today? Hey, if you're getting overwhelmed, you

00:53:00,010 --> 00:53:02,650

can't see straight, you don't know what's going on, you

00:53:02,650 --> 00:53:04,850

find yourself stuck in the past or thinking about the

00:53:04,850 --> 00:53:08,450

future, maybe it's time to squeeze that brain out and

00:53:08,450 --> 00:53:11,410

see what's left over. Give yourself some more capacity. I

00:53:11,410 --> 00:53:13,570

love it. I love that. And Garrett, how do people

00:53:13,570 --> 00:53:15,250

get hold of you if they want to? I'll obviously

00:53:15,250 --> 00:53:18,250

put some contact details below on the podcast. And various

00:53:18,250 --> 00:53:20,450

places. But yeah, just what's the best way to get

00:53:20,450 --> 00:53:22,730

hold of you? Yeah, if they want to be professional,

00:53:22,730 --> 00:53:25,370

they can follow me on LinkedIn. Garrett Wood Gnosis Therapy.

00:53:25,450 --> 00:53:28,290

If they want to go and read the blog or

00:53:28,290 --> 00:53:30,130

show up on the website or reach out directly, that's

00:53:30,130 --> 00:53:33,450

Gnosis therapy. Or if they're on social for Instagram, they

00:53:33,450 --> 00:53:36,050

can follow me there at Gnosis therapy as well. Well,

00:53:36,050 --> 00:53:39,650

magical. Thanks very much for being on here. It's been

00:53:39,650 --> 00:53:42,980

a great conversation. Really love having you on. It was

00:53:42,980 --> 00:53:44,780

super fun for me, too. Thanks for having me, Roy.