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Christmas Special - Life Hacks, Biggest Lessons & Best Resolutions

I'm back on my old couch in Newcastle with Jonny, Yusef & George to catch up on what they've learned, their best hacks and new year's resolutions for 2025. - 00:00 Ninja CREAMi Hacks 06:25 A Trigger for Gratitude 08:39 Uber Black XL for a Special Occasion 13:31 The Kale Algorithm 20:25 Audible to Send You to Sleep 24:39 Use What You Already Have Better 28:05 Secure Your Curtains in Hotel Rooms 31:36 The Best On-the-Road Work Setup 35:00 Walking Pad With a Standing Desk 40:48 Only Do Voice Notes When You’re Walking 42:00 Chris’s Favourite Music & Deodorant 43:55 How to Learn Anything From LLMs 48:01 The Pain of Growing a Business 53:48 Stop Moving the Goalposts 1:01:03 Outcomes Matter Most From Inputs 1:06:46 Turning Bullshit Into Reality 1:10:18 The Problem With 75 Hard 1:14:13 A Framework for Achieving Your Goals 1:18:26 Chris’s Most Impactful Resolutions 1:23:22 How to Actually Succeed In Your Resolutions 1:27:45 The Happiness of Progress 1:33:08 Stated Vs Revealed Goals 1:36:40 The Socratic Method & Doom Loops 1:41:52 Merry Christmas - Get access to every episode 10 hours before YouTube by subscribing for free on Spotify - https://spoti.fi/2LSimPn or Apple Podcasts - https://apple.co/2MNqIgw Get my free Reading List of 100 life-changing books here - https://chriswillx.com/books/ Try my productivity energy drink Neutonic here - https://neutonic.com/modernwisdom - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: https://chriswillx.com/contact/

Chris WilliamsonhostJonathan (Jonny) WatsonguestYusefguestGeorgeguest
Dec 23, 20241h 42mWatch on YouTube ↗

EVERY SPOKEN WORD

  1. 0:00 – 6:25

    Ninja CREAMi Hacks

    1. CW

      Ladies and gentlemen, welcome back. It is a Christmas special. For those of you who have only joined the show over the last year, or the last few years, might not recognize this room, and it is my old living room in Newcastle upon Tyne where we first started the show. Joined by Jonny and Yussef from Propain Fitness, uh, and George Mac, uh, stopping off en route from Glasgow to Manchester, of course. Uh, this is a life hacks, lessons from 2024, and best New Year's resolutions episode. So if you haven't seen these, we'll go round in a circle coming up with whatever we've discovered over the last year, and then the rest of us will rip it apart or say that it's good, and maybe there'll be some ideas for you for what you can implement going into the new year. Also, if you haven't done a new year's review, uh, the exact template that I use and have crafted very delicately over the last decade or so is available right now for free at chriswillex.com/review. That's tradition. Something else which is tradition is you getting hot potato and going first, so-

    2. JW

      Hot potato.

    3. CW

      A festive potato for you-

    4. JW

      Festive potato.

    5. CW

      ... Jonathan Watson. What have you got for us?

    6. JW

      Is it life hacks first?

    7. CW

      It is.

    8. JW

      So my life hack is a Ninja Creami.

    9. CW

      So happy you said that.

    10. JW

      Oh, really?

    11. CW

      I've got one.

    12. JW

      I thought you, have you?

    13. CW

      I've got one.

    14. JW

      Yussef's been thinking about getting one. I think hasn't got one yet.

    15. YU

      Okay, what's a Ninja Creami?

    16. JW

      Do you know what one is?

    17. YU

      No.

    18. JW

      It's-

    19. YU

      Educate, educate me.

    20. JW

      It's, um, it basic- what, what I use it for is making ice cream from a protein shake. It's brilliant. So like, s- skimmed milk, what, what do you, what do you use it for? The same thing or-

    21. CW

      Yeah.

    22. JW

      Berries? I imagine you have berries in yours.

    23. CW

      Uh, actually no. Uh, mine has been low sugar, high protein ice cream made with the exact protein powder that I want.

    24. JW

      Right.

    25. CW

      So pretty much the same thing that you're doing.

    26. JW

      Yeah. Do you put topping in it?

    27. CW

      Uh, so I've encountered a problem with that, which is when you, you have to make up the mixture and then put it in the freezer for it to freeze. The issue is, the viscosity of the liquid when you put it in the freezer versus the viscosity of the liquid when it becomes ice cream is different. So if you put chocolate chips in, they all just sink to the bottom and create a layer. What's your solution?

    28. JW

      Well, you put them on after you've... So you, you, you creamy it.

    29. CW

      Mm-hmm.

    30. JW

      And then you-

  2. 6:25 – 8:39

    A Trigger for Gratitude

    1. GE

    2. CW

      Uh, Bert, what have you got?

    3. YU

      This is Ernie, actually.

    4. CW

      Is it? Fuck, I misgendered him.

    5. YU

      Thank you, George (laughs) .

    6. GE

      (laughs)

    7. YU

      So, I've, I've chosen this suit to introduce the most, kind of, serious point of the podcast, but I've been doing a lot of walking and journaling and reflecting, and I've actually been tuning an AI model using a few kind of different database structures to identify the optimal categorization method for Life Hacks, and-

    8. CW

      You're doing it again.

    9. YU

      ... what I've come down to is physical and digital. So-

    10. GE

      (laughs) You said this, the exact same thing.

    11. YU

      Actually, last year it was a team of operational analysts-

    12. GE

      Oh, okay (laughs) .

    13. YU

      ... and, yeah, but I think we're getting closer to the-

    14. CW

      They came up with the same conclusion.

    15. YU

      ... k- yeah, same, it was-

    16. CW

      Wow.

    17. GE

      What a, what a relief.

    18. YU

      I think we're onto something.

    19. GE

      Wow, increased the compute and still hit the same wall (laughs) .

    20. YU

      (laughs) So, the physical Life Hack is to use things that annoy you, like mild irritations throughout the day, as gratitude triggers. So, you wake up in the morning, 7:00 AM, you hear a siren going past, you're like, "Oh, bloody hell, like I wish I'd wanted five minutes more sleep," and that's a gratitude trigger for, "That could have been me in the ambulance." Or like, you, you could be even the driver of the ambulance, still pretty rubbish having to drive an ambulance at 7:00 in the morning. Or you could be in the back of the ambulance. So it's like, oh, okay, there's a little switch. You encounter someone who's a bit of a dick to you at the checkout in a shop or whatever, and you go, "They're being a dick because they're miserable at their job, they're having a bad time. I can go home and eat my sushi and pot of mango or whatever, they, they have to be on shift until..." So, just having that little flip has been really valuable.

    21. GE

      I've been trying to think of something that you couldn't do that with, but I'm struggling.

    22. YU

      I'm sure there's loads, yeah. But it's, I guess it's how flexible-

    23. GE

      Or is it challenging?

    24. YU

      ... do you wanna be?

    25. GE

      Mm-hmm.

    26. CW

      Well, are you trying to have empathy for the other person, or are you trying to sort of do inversion on yourself? What are you prioritizing?

    27. YU

      B- both are good effects of that, aren't they?

    28. CW

      Mm-hmm.

    29. YU

      I think it's, it's like a nice side effect to have.

    30. GE

      Just be, be more happy.

  3. 8:39 – 13:31

    Uber Black XL for a Special Occasion

    1. CW

      that. Okay, uh, this is one from George's, uh, birthday this year in Miami, uh, which Dickie Bush decided to do, and it's Uber Black XL. So, Uber Black XL, I don't know whether, I don't know how available it is in the UK, but especially in America and probably in the bigger cities in the UK, you can order, you know, a seven-person Escalade with a driver that's always dressed quite nice and formally. And it's basically you having a private driver, but you just order it on Uber, and it's about maybe two to three times the cost of a normal Uber. So it's, you know, special occasions only for the most part. But the way that you feel when you get into it and when you get out of it is lovely. And the experience is easily three times nicer than being in the back of someone's Kia Forte.

    2. GE

      Mm.

    3. CW

      Um, especially in America, this is a big America problem because it's less expensive, uh, it's less, more expensive in America, and the depths that your normal Uber X can descend to in America, as you learned firsthand this year, (clears throat) it's like the back of some N- Nissan Altima, the 30-year-old th- you're sticking to the seat, it can go really low. So, uh, if you've had a, a tough day and you wanna treat yourself, a journey home in a blue Uber Black XL is nice. If you're o- out on a date and you sort of wanna make something feel a little bit nicer, big fan.

    4. YU

      Why do you think the standard of cars in America is generally higher? Is it more of a status symbol?

    5. CW

      No, no, it's lower. It's lower.

    6. YU

      Is it that the, is it bimodal? 'Cause I've, like, you're saying that the, Ub- some Ubers go really low.

    7. CW

      Very low, correct, in America. The UK doesn't seem, I think Americans generally have lower standards for what they keep their cars to. If anybody's got a small dink in the UK, it's almost immediately taken to-

    8. YU

      Oh, I've got a small dink (laughs) , yeah.

    9. GE

      (laughs)

    10. CW

      (laughs)

    11. GE

      You're always complaining about it as well.

    12. YU

      It's, I know, it's terrible.

    13. CW

      But you take it to the, like, shop or whatever and you get it fixed, most people would. Uh, Indy-

    14. YU

      I, I need to get my dink fixed actually, yeah, I'll...

    15. GE

      Come back with an XL-

    16. CW

      (laughs)

    17. GE

      ... make it bigger. Black XL.

    18. CW

      Uh, I think, I think it's a, I mean, you, you've, you've been a, a big proponent of that as well, like using Uber Black XL.

    19. GE

      (laughs)

    20. CW

      Yeah, yeah (laughs) , yeah. I think, um, y-

    21. YU

      This is a highbrow podcast (laughs) .

    22. GE

      In, in Dubai, for example, all the Ubers are essentially Lexuses, they're all beautiful. It's only when I, uh, was in the UK or the US experiencing Uber do you realize sometimes you could be going 70 miles an hour and it's more dangerous to be out the car than in the car (laughs) .

    23. CW

      Right.

    24. GE

      Yeah. Yeah, 'cause, uh, in Dubai, I feel like I was always like a Mercedes Vito person in a suit. So, but is that, that's just a Dubai thing?

    25. CW

      Yeah.

    26. GE

      Right.

    27. CW

      Yeah.

    28. GE

      I've had some shockers when e- in, one I had in Munich where he just went rogue. Went, was trying to go to the petrol station, was going like different stop-offs, was like, was texting. And then when I had, I said, "Hey, can you not text on your phone?" he just threw his phone against the window and then just started speeding faster and faster.

    29. CW

      Wow.

    30. GE

      And I thought-

  4. 13:31 – 20:25

    The Kale Algorithm

    1. JW

    2. YU

      ... some of you.

    3. JW

      All right, you're up. I'm coming in hard, so- Like Lily Phillips.

    4. (laughs)

    5. Jesus Christ. Um, the Kale algorithm. So this is a custom-built life hack which I'll- I can put in the comments section. But me and Chris have had these debates for years that whether the platforms will ever change so you have control over your own algorithm. And I've been convinced it's gonna happen, but I kind of sat there waiting for years for it to happen. And particularly my... I don't know where your weakness is, where your Achilles' heel is in terms of digital platforms. Mine is YouTube by far. Mm-hmm. And the most frustrating thing is YouTube is the Library of Alexandria. You have all the world's knowledge and if, like, Marcus Aurelius, Julius Caesar would trade everything to have access not only to the best library but then it turned into this magical video format where you can watch anything, learn- teach yourself anything. And everyday I would turn up to that library and I'd get distracted by fights and fentanyl in the car park, right? (laughs) That was my YouTube experience. "Oh, oh! Logan Paul's done what?" (laughs) "Coffeezilla's gonna expose him for what shitcoin?" Click, click. And I remember once (laughs) , um, I went on the... And this is a "if you wanna stare into the abyss and have the abyss stare back into you," go to youtube.com and press history and just scroll through some of the things that you've watched. And I went through quickly, like, the last maybe 100 videos I've watched and about 80% of them were regrettable in hindsight. So, I had the best library of all time and I was watching absolute shite. So, what was interesting though, I looked at the videos I did enjoy and the videos that I didn't enjoy in hindsight, and you could've built this whole complex algorithm but there was one simple thing that the videos I did enjoy and didn't enjoy had between them, and it was over 30 minutes long. Any video that seemed to be over 30 minutes long for the most part I enjoyed in hindsight, and any video under 30 minutes long I for the most part didn't enjoy. And I think there's something about the monkey brain that if you see a 15 minute expose on Logan Paul's new NFT debacle it's like, "Oh, I can do that." But if it's a two and a half hour one, it's a bit harder- A bit more discerning. ... it's a bit harder to justify.

    6. YU

      So is the conclusion to watch, like, a 45 minute fentanyl in the car park?

    7. JW

      Oh, no, no, no, no, no, no, no.

    8. That wastes more time.

    9. So the conclusion-

    10. YU

      Dash cam compilations from Russia.

    11. JW

      I did- I tried that s-

    12. YU

      (laughs) .

    13. JW

      ... but the problem is you go on youtube.com, thumbnail.

    14. YU

      Mm-hmm.

    15. JW

      Title. You just don't have the willpower. Um, like, ima- imagine if you had a social media feed, right? And they just showed you porn, like, constantly. You would end up watching a lot more porn as a result. So it's not necessarily about discipline (laughs) , it's about preventing that coming on in the first place. So what I built was, I built a script that removes any videos under 30 minutes and it's now the full Kale algorithm. And I've gone from about 80% of my YouTube time I regret to 80% of my YouTube time is now enjoyable.

    16. What's that running on? What's the script running on?

    17. So you wanna download-

    18. YU

      Sorry.

    19. JW

      ... a Chrome extension called Tap A Monkey-

    20. YU

      Oh.

    21. JW

      ... and then, uh, you (laughs) -

    22. YU

      Oh, I've seen this.

    23. JW

      Um, ♪ I've been there before. ♪

    24. YU

      I've... Okay. Sorry, go ahead. I've got a couple of things I wanna challenge you on about this, but-

    25. JW

      It's a bit bean. So you then... I built the code using Claude or ChatGPT and I can share the code with people. You put it in and it's permanently there now so I no longer see any video under 30 minutes long. And you go on my- my feed now and it's just, like, lecture, stand-up comedian, cool documentary. Uh-

    26. Does that not mean though that you waste more time? Because the- the regret is about the video, but there's no regret about how long you spend watching the video.

    27. No, because the- well there's a di- I'm sure if you looked at your YouTube time, right? There's a difference in quality of things that you watch.

    28. Yeah, but usually I'm doing it instead of doing something else.

    29. Hmm.

    30. So it's- it's rare that I, like, find myself on my phone and then, uh, 30 minutes later I'm like, "Oh, I'm so glad I watched that."

  5. 20:25 – 24:39

    Audible to Send You to Sleep

    1. CW

      you're up.

    2. GE

      This is linked to what you were just saying, Chris, about, um, waking up at night.

    3. CW

      Mm-hmm.

    4. GE

      The... So there's two l- two hacks in one. One is, um, Audible on a... So, eye mask, one AirPod-

    5. CW

      Mm-hmm.

    6. GE

      ... a 30-minute timer on Audible, audiobook. That's life hack one. Life hack two is, Audible have, like, similar to a Netflix original, like an Audible Original. Some of them are in Dolby Atmos, so it's like a film being read out, which is the most immersive thing I've ever heard on a-

    7. CW

      How immersive can it be with one AirPod in?

    8. GE

      Well, 'cause the other one's, other one's pressed. It's bugged. Do you find that you turn... That you- you- you can just go full-

    9. CW

      (laughs)

    10. GE

      ... like monk mode and stay there? 'Cause I'm a... Even if you roll over, though.

    11. CW

      (laughs)

    12. GE

      (laughs) Even if you roll over, it's just one AirPod. It's fine. You're asleep. Doesn't matter. The third life hack-

    13. CW

      Mm-hmm.

    14. GE

      ... is Red Rising, the Red Rising series.

    15. CW

      But the, uh-

    16. GE

      Immersive audio version.

    17. CW

      Yep. Phenomenal.

    18. GE

      So good.

    19. CW

      So fucking fantastic.

    20. GE

      So that-

    21. CW

      What's Red Rising?

    22. GE

      That's a fall asleep. It's a series by Pierce Brown?

    23. CW

      Pierce Brown.

    24. GE

      Um, really good.

    25. CW

      Sci-fi, sci-fi series. The most addictive set of novels, but they've redone it as a movie in your mind.

    26. GE

      Mm-hmm.

    27. CW

      And, uh-

    28. GE

      Yeah.

    29. CW

      Yeah.

    30. GE

      Helps you get to sleep.

  6. 24:39 – 28:05

    Use What You Already Have Better

    1. YU

      There's the heuristic of, what can I remove? You know, so delete, automate, then delegate. But there's also, what am I already doing or using that I could be using better? So a few examples would be, like, I'm already spending the time meditating in the mornings. Like, how can I make that time more effective? Or I'm already sleeping seven hours a night, how can I improve the quality of that? Um, I'm already e- you know, you, everyone's seen someone exercising in the gym. Like, every time you go to the gym and they're there, and they're just kind of like, and they're like texting, and just swinging their arms around, not really doing anything. And you're like, they're taking all of the steps to get the result, but wasting the actual critical time in there. But this also applies to, um, the decision of like, do I add something, or do I just make what I'm already doing better, take, get more use out of that, squeeze the lemon? So rather than adding in, like, uh, a red light box and additional supplements and all this kind of stuff, it's like, "Well, what am I doing already?" We often get clients that ask us, like, "Oh, what's a good bit of software for this?" Or, "What's a good software for this?" And you're like, "Well, what are you already using?" And you, it, like 80% of the time, the software stack that they're already using does the thing that they're looking for, but they're just looking for the next thing.

    2. JW

      Mm-hmm.

    3. CW

      Mm-hmm.

    4. YU

      And so I'm always on about TickTick, but like the deeper I go with it, the more I'm like, oh actually, like, there's no point looking for any other app to solve any of these other problems, because if you just really, like, dive into TickTick, and now my, my referral, um, my referrals are so much that I've got an account until like 2067 or something. (laughs)

    5. JW

      (laughs)

    6. CW

      My goodness.

    7. YU

      Um, so now I'm just like lifetime believer-

    8. CW

      Lifetime.

    9. YU

      ... of TickTick. Um, so yeah, like, and as I've applied this in the last few weeks, whenever I've, like, found myself trying to solve a problem, I always take a pause and go, "Hang on, what in what we already have, what software we're already paying for, what tools we already have can do the thing?"

    10. JW

      Have you got another example?

    11. YU

      So th- this is a niche one, but we were looking for a way to convert Twitter threads or X threads into carousels, and I was looking at new bits of software, and went, "Actually, like, we already use Hypefury for scheduling tweets, and they have a built-in thing for this." But I think it's just a natural habit of like, wow, what's the-

    12. CW

      Shiny new thing.

    13. YU

      ... shiny new thing.

    14. JW

      Something, something new to solve this problem, as opposed to looking where you already are.

    15. CW

      Well, what's your, what's your one of, um, you don't need new lessons?

    16. JW

      You need to relearn your old ones. Yeah. I mean, most of the stuff that you already, th- most of the answers to problems you have now, you already know, and you probably learned five years ago.

    17. YU

      So the, ironically, we were talking about this just before the episode, and last year on this episode, that life is a spiral curriculum. And that-

    18. CW

      Mm.

    19. YU

      ... you look back on your-

    20. JW

      Beautiful.

    21. YU

      ... yeah, you look on your journals from when you were like 19, and even who you think was your 19, like, idiot self was still telling you the same thing that you need to learn.

    22. JW

      It's the same problems, isn't it?

    23. CW

      Same problems over and over.

    24. JW

      The day one feature of, like, today, a year ago, five years ago, 10 years ago-

    25. YU

      And you're like, "Ugh."

    26. JW

      ... and you're right about the same fucking problem.

    27. CW

      But you're the same person, that's why. Like the common thread between all of that is you. And lots of stuff changes on the surface, but fundamentally, the same challenges that you have, the same emotions that come up, the same worries and concerns you do. You go, "Oh my God, so much has changed in life," you know, "I'm a dad now, I'm in a different country now, a different career now," whatever it might be, and you go, you mean y- you're still the same person.

    28. JW

      Mm-hmm.

    29. CW

      So-

    30. JW

      Experiencing the same things.

  7. 28:05 – 31:36

    Secure Your Curtains in Hotel Rooms

    1. CW

      Uh, all right, my next one, uh, one that we've done a long, long time ago but continues to pay huge dividends, clip the curtains together in hotel rooms using the trouser hanger.

    2. JW

      (laughs)

    3. CW

      I challenge anybody-

    4. JW

      (laughs)

    5. CW

      ... to take me on with that. You get into a hotel room and these curtains, for no reason, have got, you know, a three inch or a two inch gap between them, and you try to sort of do that weird thing where you push them-

    6. JW

      Mm.

    7. CW

      ... and see, and then they sort of settle, and they settle a bit better sometimes, and you're like, "Oh, is that good? Should I leave it?" And then you go, "I'm gonna go again." You do it, and it's further apart, and you're like, "Fuck." Uh, set of trouser hangers from the, uh, wardrobe, pin it at the top. If you've got two trouser hangers, one, two, and then three, four at the bottom. Pitch black, beautiful.

    8. JW

      Why not just wear an eye mask?

    9. CW

      Uh, you could, but sometimes even with an eye mask, and you're rolling around, it comes off, and there's a little-

    10. JW

      You still end up with peeping in.

    11. CW

      Yeah, it's just I think you-

    12. JW

      Mm-hmm.

    13. CW

      ... should always optimize for environment first and then-

    14. JW

      And then-

    15. CW

      ... other stuff second, or-

    16. YU

      Well, technically, the light receptors on the skin will also expose you-

    17. JW

      I know, yeah, yeah, yeah.

    18. YU

      (laughs)

    19. CW

      And I think about that all the time, you know. The back of your knee can actually wake you up, so that's that, and then I guess the other one, which is related to sleep, I've spent a lot of time on the road, again this year, and a lot of time in hotels. Um, good pillow, bad bed, good night's sleep. Bad pillow, good bed, bad night's sleep. Basically, the pillow is the most important thing.

    20. YU

      I'm sure I've seen that in Confucius.

    21. JW

      Mm.

    22. CW

      Pillow's the most important thing, uh, because it's the th- the most sort of, uh, obvious experience of you interacting with the bed-

    23. JW

      Mm-hmm.

    24. CW

      ... is whether or not it's this sort of sss, knowing of those ones that fuck you up.

    25. JW

      Yeah.

    26. CW

      Yeah. And then you wake up with-

    27. JW

      (Laughs) Having your summate don't you? (laughs)

    28. YU

      (laughs)

    29. CW

      (laughs) Am I fucking sleeping or drowning here? And, uh, yeah, that's it. Pin the curtains together in a hotel bedroom and optimize for, uh, better pillows, and the way you can do that, what you want to do, is find what pillow do you like, and then how available is it on Amazon Prime worldwide? And then if you can find one that you like that's available like that, and it isn't an insane price, you can add, you know, 25 pounds or whatever onto a stay but improve your sleep quality by maybe 30 minutes or an hour a night by just ordering a pillow to the hotel. You get in, you're like, "Ah, fuck, it's one of the sss ones." Get the order done next day, get a good night's sleep.

    30. JW

      There's a Kelly Starrett thing, like a piece of advice from years ago, where if you lie on the mattress and you bend one leg, the mattress is the wrong, like, level of turgidity. So, like, if you, y- let's say you're going into extension, so you bend, you bend one leg-

  8. 31:36 – 35:00

    The Best On-the-Road Work Setup

    1. CW

      pillow. G, what you got?

    2. JW

      My one, um, relates to, you mentioned then being on the road, um, big thing for myself this year again, don't have an office, so I'm often working from hotels, coffee shops, and things like that. And the combination of the Boyata Portable Laptop Stand with the Apple Magic Keyboard and the Apple Magic Mouse. So a few points on this. Number one, this is a bit Tony Robbins, but my kind of contrarian take on the world right now if I sit in that Peter Thiel interview, one of my contrarian takes that I give is, (laughs) is that... (laughs)

    3. Ah.

    4. YU

      It's very on brand, Chris.

    5. JW

      Very good.

    6. CW

      Solid.

    7. JW

      Um, the contrarian take right now is if you had to picture a depressed person's body language in your head, what do they look like?

    8. CW

      Slouched over.

    9. JW

      The armchair.

    10. Real contrarian.

    11. (laughs)

    12. Yeah, slouched over, hunched. Where's their eyes?

    13. CW

      Down.

    14. JW

      Down. And people are spending eight to ten hours a day like that, whether it's on their laptop or on their phone. So the Boyata stand means that the laptop's raised, like, perfectly in front of you like that, your shoulders are back on the mouse, and you go, once you go to that, you can't go back.

    15. YU

      Lap lap.

    16. JW

      And you look at everybody else and you go, "How are you spending two hours in this depressed posture?" It's like, we've spoken about this previously, that I think a, a nonsig- uh, or a significant amount of people being, uh, miserable is just being in resting serious face versus resting smile face.

    17. CW

      I thought about that this morning.

    18. YU

      And resting serious body.

    19. JW

      Yes.

    20. YU

      So, so I, I presented at the International Posture Summit, believe it or not. (laughs)

    21. JW

      Oh, here we go. Here we go.

    22. YU

      And, uh-

    23. JW

      Come right up next to me in the urinal there, and come on.

    24. YU

      (laughs) Yeah, how did you know?

    25. JW

      You seen this?

    26. YU

      Uh, no.

    27. CW

      Been in Lily Philips?

    28. YU

      Well, so this is, uh, there is a study that shows that your posture impacts how much you believe your own thoughts.

    29. CW

      Mm.

    30. YU

      Which is interesting. So like not so much mood and, you know, power pose, and t- testosterone/cortisol ratio's kind of been difficult to, to re-, um, reproduce in the results. But believing your own thoughts. So if you are sat up Burrata stand, (laughs) what does he call it?

  9. 35:00 – 40:48

    Walking Pad With a Standing Desk

    1. CW

      Fuck. All right, uh, should we do a lesson?

    2. JW

      Oh, God.

    3. CW

      Bring it on.

    4. JW

      Got a lesson? Oh my God.

    5. YU

      Yes.

    6. JW

      Fine.

    7. YU

      Are we out of hacks now?

    8. CW

      No, we can go back. We've, we're-

    9. JW

      Okay. 'Cause I've got two micro hacks, but we can-

    10. CW

      Do you want to do one more round of hacks?

    11. JW

      You trying to throw him in?

    12. CW

      Do you want to do one more round of hacks?

    13. JW

      Well, I can do another hack.

    14. YU

      Just depends if you're-

    15. CW

      Let's do ano- Let's do another round of hacks.

    16. JW

      I had ano- I had another hack chambered, ready to go.

    17. CW

      Fire it.

    18. JW

      But now it's made me question my hack, the hack that I picked.

    19. CW

      Mm-hmm. Don't worry.

    20. JW

      I am worrying though. I'm gonna say walking pad.

    21. CW

      Ah.

    22. JW

      Have we done that before?

    23. CW

      Walking pad?

    24. JW

      Walking pad.

    25. CW

      It's like a under desk treadmill?

    26. YU

      Both RSRPing, both just like...

    27. JW

      Yeah, exactly. So you need a standing desk.

    28. CW

      Yep.

    29. JW

      And then it's a treadmill that's, like, you can't run on. I mean, I've never tried, but it says don't run on it, so I figure, like, probably best to listen.

    30. CW

      Is that why you stopped running?

  10. 40:48 – 42:00

    Only Do Voice Notes When You’re Walking

    1. CW

      All right. Stef, you're up.

    2. YU

      Great product promo there (laughs) .

    3. GE

      (laughs)

    4. CW

      Well, I don't know. Don't know.

    5. GE

      It's out of stock-

    6. CW

      Don't know what it is and it's not available.

    7. YU

      And they can range at any price.

    8. GE

      So, well, yeah. 50 quid maybe.

    9. YU

      So this is also to springboard off your and your hack which is just to only do voice notes while I'm walking. So, it's just to get me out of the house 'cause I know that if I got a desk pad, it would enable my screen time and I'd be doing it more. And so Dickie Bush who, um-

    10. CW

      Twice now.

    11. GE

      Chris mentioned him before.

    12. CW

      Boobada dick down.

    13. YU

      Oh, there we go. Double Dickie. So, he just said don't do any work that at your desk that could be done walking.

    14. CW

      Mm.

    15. YU

      And that includes, like, emails, voice notes, and to- to be honest, like, most writing now with GPT, you can just dump a bunch of words into an audio file and...

    16. GE

      I mean, if you get a walking pad, it's all work, isn't it?

    17. YU

      It's all work.

    18. GE

      Mm.

    19. YU

      But then you're just at your desk for a certain time.

    20. GE

      But you're still walking. Still a net improvement.

    21. CW

      What is it that you're looking for to get outside?

    22. YU

      To get outside.

    23. CW

      Like, have environment change.

    24. YU

      Yeah. And you can now walk with AirPods in talking to yourself and people no longer think you're a nutter. It's great that-

    25. GE

      Because they think you might be on a call. Yeah.

    26. CW

      Mm, mm-hmm. Yeah, that's not bad.

  11. 42:00 – 43:55

    Chris’s Favourite Music & Deodorant

    1. CW

      Good, all right. Um, which one am I gonna choose next? Last year I said Sleep Token. This year I'm gonna say Beartooth and it's gonna make you very happy-

    2. GE

      Mm-hmm. Beartooth.

    3. CW

      ... that I've finally come around to listening to Beartooth. Really phenomenal.

    4. YU

      Oh, good.

    5. CW

      Most recent album they just put out, the London vlog, uh, the song at the end that we had and the sort of the tune that was threaded throughout. Uh, shout out to Caleb, the front man, who sent me the stems from the track. So he sent me the track broken up into its individual component parts so we could really, really dial that in. That was very kind of him to do. And, uh, I just... That- they were my top played track of this year. I felt like important to give-

    6. GE

      That's Alive.

    7. CW

      Alive. Yep.

    8. GE

      That was Beartooth, Attention.

    9. CW

      Yep, of course.

    10. YU

      So good.

    11. CW

      Good. Bit mincy compared, but it's all right. No, good. That whole album's, that whole album's fantastic.

    12. YU

      Yeah.

    13. CW

      It only came out in October and I think they still managed to get into my Spotify Wrapped, so...

    14. JW

      ... place of, uh- I'll do, I'll do another one given that that one was just music. Uh, Mitchum deodorant. So, Luke got me onto this last year and, uh, there is no deodorant that's anywhere near as good. This isn't just, like- the smell of it is fantastic, the price of it's great, the quality, it doesn't leave any white marks. And y- everyone's sort of looking for what's the best sort of deodorant. I'm not a fucking medieval peasant, I don't use roll-on deodorant. But spray Mitchum, and they also have in every Boots of UK airports, they'll have the travel size so you can actually take a 50 mil travel, throw that in your bag. Pretty sick. Mitchum and Beartooth.

    15. So, what's good about it?

    16. Smells good, doesn't leave any white marks, and you don't sweat. It just seems to be-

    17. So it ticks all the boxes?

    18. It's, yeah. And as of yet, most of them have a lingering smell. Like, Dove, Dove deodorant, you can smell somebody wearing it-

    19. Mm-hmm.

    20. ... from like fucking a- a few miles away and I don't like that. It's like, it- basically odorless, but does the job. So, unbeatable.

    21. Naughty.

    22. Naughty.

  12. 43:55 – 48:01

    How to Learn Anything From LLMs

    1. JW

      Speaking of naughty, my one is not naughty. It's a prompt for AI. So, either ChatGPT, Claude, whatever your- that's actually a life hack within itself is to be an absolute LLM whore-

    2. YU

      Yeah.

    3. JW

      ... if you can. Um, is the following prompt. So, do you know the Elon Musk quote? It's around how to learn. It's essentially this idea that you want to view knowledge as a semantic tree. So you start at the roots, then you go up to the trunk, then you have the branches, then you have, like, the secondary branches, then you have the leaves. Whereas often the way we'll approach things is, "Oh, I wanna learn about, um, the heart. I'll just put on this random Andrew Huberman podcast with a specialist about the heart and just kind of hop in." But you don't have any of the roots or anything there, so y- you never actually retain any information. Whereas when you treat knowledge as a semantic tree, you work all the way up from the base and a- and then all the way there. And a big realization this year was, it's kind of a, a bit of a Deutsch concept but essentially this idea that the only thing, the only bottleneck that really exists is knowledge. Um, uh, and then you look at, okay, you have all these great people who are self-taught, so y- you can just teach yourself, uh, from Nikola Tesla to Leonardo da Vinci. You have access to the alphabet so you can understand any concept with words. You have access to numeracy, which is only 10 digits, but you can access- you can understand any mathematical equation with numbers. Therefore, the only bottleneck to literally every single thing in your life, skill issue, knowledge. So, placing that into Claude or ChatGPT and you realize, "I can learn anything starting from there." So you start with the- you say the specific Elon quote and you say, "Teach me about X, but start with the roots and then work all the way up and don't move to the next layer until I say, 'I understand.'" And you're constantly just moving up and you realize, "Oh, I can literally teach myself anything."

    4. YU

      This is a nice development from your last year's one which was, "Treat me like a total idiot and start at zero until I say, 'I understand.'"

    5. JW

      Yes.

    6. YU

      "And then go to step one and then step two and-"

    7. JW

      The step here is to s- really then- you can then just move it into a, like a mind mapping software and literally just build the tree yourself.

    8. YU

      Mm-hmm.

    9. JW

      So then you have that semantic tree in your head of all the, um, interweaving parts.

    10. YU

      Big mistake that I made when studying medicine was not doing that earlier.

    11. JW

      Mm-hmm.

    12. YU

      You have to have, like a- a framework or a skeleton to be able to hang concepts on. Otherwise, you are just learning raw data and it's so difficult. (laughs)

    13. JW

      Yes. There's nothing connec- And, and you're just memorizing like you did at school.

    14. YU

      Mm-hmm.

    15. JW

      You're never actually understanding. It doesn't add together.

    16. YU

      There's like a tipping point.

    17. JW

      Yes.

    18. YU

      Like, if- if you just raw- brute force, raw dog enough data, eventually you'll start to see the coalescing, uh, parts kind of join the dots, but it's not a fun way to do it, yeah.

    19. JW

      Rough going.

    20. Is there something you've used that for recently?

    21. Um, I started yesterday with longevity. So I'm going d-

    22. YU

      Yeah. Good one.

    23. JW

      'Cause that's a topic that I've always wanted to learn about-

    24. Mm.

    25. ... but I just kick the can down the road because I'm like, "Where do I even begin?" So I started with that. Um, try- w- with any kind of topic that will come up now, I will just whack it in there. What are you... For the, uh, LLM non-monogamous out there, what do you use each platform for? Have you found certain things are better on a certain platform?

    26. YU

      Yeah, I mean, there's a huge asterisk here that this will be outdated by tomorrow, 'cause it's constantly ch- literally yesterday they released a new, um, the new O version. Um, s- and then you have X now getting, uh, the- it's like three times the number of super, um, computer clusters s- with the Grok AI that's gonna go live. So, me right now, I vary between Claude and ChatGPT, but I would be shocked if next year I'm saying the exact same thing.

    27. JW

      Yeah, it seems like Google is-

    28. Google's great, yeah.

    29. The Gro- the new Grok one now where you can be on Twitter and ask Grok to explain things to you, um, Grok has way fewer, um, bottlenecks. It's way less politically correct as well. It has access to Twitter's live data.

    30. Mm.

  13. 48:01 – 53:48

    The Pain of Growing a Business

    1. JW

      Uh, lesson. Johnny. Lesson.

    2. You got a lesson?

    3. I do.

    4. Um...

    5. (smacks lips) So it's a reframe on hard things, or a hard thing.

    6. Mm.

    7. So I think- so something that, um, I think I've been guilty of is not necessarily thinking, like, "When I achieve this, I'll be happy." But rather, like, "When I achieve this, problem's gone. Like, solved that thing now." And actually, I mean, it's, it's mainly a Propain thing. So like-

    8. Mm.

    9. ... Propain's grown a lot over the last two, three years and you always think, like, "We'll hit this revenue, we'll hire this person, we'll achieve this thing, n- no more problems." But actually all that happens is the new more thorny, harder problem. And reframing that as, like, that is the thing where the development- that's the devel- the develop opportunity because the next revenue level, the next th- th- the next achievement just f- always just feels exactly the same as the last one. Doesn't matter h- the size of it, they're exactly the same. But the, the who you become as a result of solving the problem at the level that you're at...... that's the, that's the gain.

    10. CW

      Mm-hmm.

    11. JW

      So the phrase that I remind myself of is "For every level, there's a devil." And it's just-

    12. CW

      Hmm.

    13. YU

      Yeah.

    14. JW

      ... the current, just the current devil you're facing. Um, that's 'cause we've had like a very weird year in business, like a very, like, lots of problems that I think we would've never, um, expected. And you, your immediate response to that is like, "Ugh." But actually if you reframe that as like that's where the, that's where the growth is, that's where the personal growth is, see it differently, and it becomes almost like, not exciting, but like it's some- it's like, "Wow, there's something on the other side of this."

    15. CW

      Mm-hmm.

    16. JW

      So that's been my lesson for this year, probably the biggest one.

    17. CW

      I think that's really good. It's not too dissimilar to what we spoke about last year, and I think what all of us are kind of zeroing in on, which is accepting that things are going to be tough, but not necessarily white knuckling our way through it, and not assuming that there's any additional nobility in white knuckling it and- and trying to, uh, uh, increase the difficulty or sort of the hustle pawning your way through things. It's like, well, if there's a way that I can make this simpler or easier-

    18. JW

      Find the gummy.

    19. CW

      Fi- yeah, exactly. It was-

    20. JW

      A creative gummy.

    21. CW

      How can you, how can you have-

    22. JW

      Yeah.

    23. CW

      ... a creative gummy for every different thing?

    24. JW

      Mm-hmm.

    25. CW

      And, uh, yeah, I think assuming that one day you're gonna wake up and there'll be no problems is-

    26. JW

      I- I remember the... I- I think it was Mark Zuckerberg on, maybe on Rogan, where he was, like, describing his morning. Has anyone heard this?

    27. CW

      Yeah.

    28. JW

      So, like, Mark's- Mark Zuckerberg's morning was like he wakes up and he goes and surfs because, like, when he looks at his phone, it's really all really shit, bad news.

    29. CW

      (laughs)

    30. JW

      And I was like, "Well, fuck," like, 'cause, like, that's my morning.

  14. 53:48 – 1:01:03

    Stop Moving the Goalposts

    1. CW

      I like that.

    2. JW

      Beautiful.

    3. CW

      Good one.

    4. YU

      We didn't coordinate this, but-

    5. JW

      (laughs)

    6. YU

      ... the- you've described the irony of the human condition.

    7. CW

      Mm-hmm.

    8. YU

      That we will always hit this spiral curriculum and still run into the same problems, and with our clients we have the same thing. So we help coaches to move online, and they often think that, "If I can just fix my lead generation, then my life will be sorted, and it'll be absolutely, you know, I've- I've completed it." And then all that happens is like very quickly from working with us, you know, we fix- fix that problem. It's not actually that hard a problem to solve, but then they end up with a sales bottleneck, and then they fix that, and they end up with a fulfillment bottleneck, and then they f- fix that, and they end up with an operational bottleneck. And then like, oh, actually, like, life isn't just sunshine and rainbows after this one thing that I can solve. So for me, very similar lesson, which was we are the ones that define success in our lives, and yet for some reason, we have a desire, we close the gap somehow by fulfilling the desire, and then we move the goal post, and then we keep doing that. And we're like, "Oh, why am I perpetually dissatisfied?" And hearing your podcast with, uh, Andrew Wilkinson, billionaire, who's just like, his main conclusion from becoming a billionaire is, "Oh, I'm still the same, like, miserable, dissatisfied person I've ever been, but with more money." And it's like it takes somebody who's actually, like, smashed that particular stream to be like, ah, maybe the answers aren't hiding behind more money or whatever.

    9. CW

      Mm-hmm.

    10. YU

      And so ultimately-

    11. ... we defer gratification for- or, or we feel like we're suffering the most in the thing that we're most deficient in. So, whether it's money, or time, or friendships-

    12. CW

      Mm-hmm.

    13. YU

      ... or whatever, that's like the thing which is like the- the alligator at the boat. And whoever has something like that, it's like the drowning man wanting air, they feel like that is the thing which, if they solve it, life would be complete. So like, in cell forums, they're obsessed with like, "If I could just get a girlfriend, then I'd be totally fine." And the weird thing about all of this, I think when I kind of reflect on this, is that the- the domains of life that we have sorted, and most of us like watching this, you know, you- if you're watching this, hopefully you're healthy, you have access to being outside, you're not in prison, you- you know, you have central heating. Like all this stuff, like physical health, and time, and family, and sun, and all that stuff is just fully available in abundance, but we just go, "Oh no, but I need another two grand- (laughs) or I need another whatever." And so, um, the- I guess the lesson is to stop moving the goalposts, or if you do, recognize that it's just a game that we're playing, but you can still recognize that you are happy right now and all that suffering of the gap is just caused by the mind.

    14. CW

      Mm-hmm.

    15. YU

      So, Felix Dennis has a book called How to Get Rich, which is- he's- he's made it really like distasteful in the way that it's branded and stuff, and he's sat there like- like a maniacal, like monocle and, uh, "Ah-ha-ha," you know, the kind of- um, because he's trying to paint this picture that you are, um- you set that as the goal. And he says, "I'm writing this at the age of 83, and if you're reading this book, I would swap places with you in a heartbeat because you have the one thing that I don't, which is time." And I've made my $300 million or whatever to then go and sit in a wood cabin and write poetry, and I could have done that at 30.

    16. CW

      Mm-hmm.

    17. GE

      Yeah. I had that, uh, realization, it's kind of like a- a nice meme, but you're already a billionaire just in a illiquid asset, which is your health. Because any billionaire, and there'll be a lot out there right now, or center millionaires that are on their deathbed, would give everything for your health.

    18. YU

      Yeah.

    19. GE

      Therefore, yes you can't, uh, liquidize it yet, maybe you will be in the future.

    20. YU

      Mm-hmm.

    21. GE

      But illiquid wealth, you're already a billionaire, which is a wild thought.

    22. CW

      The insight around the thing that you desire most is the thing that you assume will fix all of your problems. Uh, I came up with this idea the other day of unteachable lessons, and I think one of the unteachable lessons is money and fame won't fix all of the problems that you have in life, because for- the total addressable market for more fame and more money is basically everybody. And-

    23. GE

      Yeah.

    24. CW

      ... Andrew Wilkinson is a billionaire coming on, it's so done, it's so done that when he even comes on, there's a bit of me that thinks we can't go down that road, because I know of the antibody response system on the internet. I also know that it just doesn't- it seems to not land. And maybe it wouldn't have landed with me, and it probably still doesn't land with me.

    25. YU

      It- it never does. It's n- it's- as Frankl says, it's one of the three insatiable desires, money, sex, and power.

    26. CW

      Mm-hmm.

    27. YU

      And you can keep chasing them. So, I mean, Wilkinson was talking about his mate who was like a multi-billionaire and was like, "Oh, but Jeff, he's like really rich though, isn't he?" And he was like, "But what can Jeff afford that you can't?" And they're like, "Oh, a super yacht." Right, okay, so (laughs) -

    28. CW

      Yeah.

    29. YU

      ... that's the level-

    30. CW

      Was it you- was it- who was it that taught us that lesson about how when you ask people what they want their, uh, annual income to be, it's always the-

  15. 1:01:03 – 1:06:46

    Outcomes Matter Most From Inputs

    1. CW

      right, my first one. Uh, that was fucking awesome. That was a good one too.

    2. JW

      Yeah. Yeah, that was a good one.

    3. CW

      Um, uh, this again from Your Birthday, uh, "Outcomes matter more than inputs." And, uh, you've been on this, Fleck, for quite a while, it's, uh, not too dissimilar to I look for efficiency over... I look for effectiveness over efficiency. Um, but outcomes matter more than inputs. A lot of the time, especially as you get sort of further into black belt territory on the productivity row optimization world, you do this sort of weird rain dance, this sort of productivity rain dance of lots of things that maybe you needed them previously or maybe they never served you or maybe they did serve you but they don't serve you now, uh, but you keep doing them. You have these sort of odd, uh, attachments to ways of working and things that you do or members of staff or systems or processes or, or whatever it is. And, uh, what's that quote about people working so hard and achieving-

    4. JW

      So little.

    5. CW

      Who's that?

    6. JW

      Andy Grove.

    7. CW

      Andy Grove. There are so many people working so hard and achieving so little. Holy fuck.

    8. JW

      So is this... Is this like don't complete suffering with productivity or is it more like-

    9. CW

      It-

    10. JW

      ... don't get attached to old systems that-

    11. CW

      It-

    12. JW

      ... got you to where you are?

    13. CW

      The suff- the suffering thing is, is probably a part of it, but this is probably even more zoomed out than that, which is a lot of the time people focus on how hard I've worked during the day, regardless of whether it was suffering or not. It's wh- I did all of this stuff, look at all the effort that I put in. He goes, "What did you do on the backend of that?" Because we've all had jobs, projects, things that we needed to finish, and the very thing that you're putting off is the most important thing that you're supposed to do.

    14. JW

      Mm-hmm.

    15. CW

      And you go, "Dude, I worked all day." And you go, "Track what you did today. You cleaned the kitchen. You had this huge email to write and you clea- you spent 45 minutes cleaning the fucking kitchen. Why'd you do that?" "Well, I worked really hard today." And he's like, "Yes, yes, yes, but what were you trying to achieve?" And it's also, I think, just a reminder that effectiveness is really the only thing that matters.

    16. JW

      Mm-hmm.

    17. CW

      Y- you can continue to put your foot harder and harder and harder on the accelerator, but if you've also got your foot on the break, or if you're driving in the wrong direction, it kind of doesn't matter. So outcomes matter more than inputs, as in a lot of the time because you're... The feedback loop on when am I going to get the output is usually a little bit down the line. Maybe it's gonna be tomorrow, maybe it's gonna be next year, maybe it's gonna be in five years time, or whatever. The only thing that you can, uh, bounce off is inputs. How much work did I do today? And then, for instance, you wake up on a morning and you're, you've slept in by three hours and immediately feel like a piece of shit. You think, "I'm a piece of shit because I slept in."

    18. JW

      (laughs)

    19. CW

      And you go, "Right, okay." W- th- you're looking at such a brief window, uh, like y- the entirety of your life-

    20. JW

      But I'm in the lower quartile of the-

    21. CW

      Your fucking sleep regularity.

    22. JW

      ... window of

    23. Yep.

    24. CW

      Uh, the entirety of your life and you've taken this one moment and be like because of that one thing that I did. It's like what if that allows you to get way more out of this week?

    25. JW

      Mm-hmm.

    26. CW

      What if this allows you to get closer to your goals much more quickly, or what if this is just something that your body needs so that you can be happier? So-

    27. JW

      And is there one way to guarantee that you won't get the best out of this week is if you just beat yourself up for it all day.

    28. CW

      For the rest of the day.

    29. JW

      Call yourself a piece of shit, yeah. There's a fun idea here which is just only setting on your, like, to-do list the biggest thing that you have to do. And sometimes it might be, like, 10 minutes long. It might be send an email or fire this person or put this job ad live, and then just give yourself the rest of the day off. I did that for a few weeks and it was fucking weird.

    30. CW

      You feel, you feel brilliant.

  16. 1:06:46 – 1:10:18

    Turning Bullshit Into Reality

    1. JW

    2. Sure.

    3. CW

      Do you want me to-

    4. JW

      No, you're up.

    5. I'm kind of related to this one. It's, uh, it's a good, it's a very cool one. Um-

    6. CW

      So funny how all of the hacks and all of the lessons end up... We, we, we haven't coordinated this before.

    7. JW

      No, but that's so similar.

    8. CW

      We don't talk about doing it before.

    9. JW

      So this is, like, a life hack/lesson. They're both, both related. Um, and I call it, um, turning bullshit into reality.And, I'll do the exercise with you guys. Now, this- if only- if I only did this every day. Whenever I've done it, I've gone, "That's a great day." So, we start with bullshit. What are your values? Do you have any that come to mind? And i- o- and if you don't have like, "I've thought through, like, my values, blah, blah," that bullshit. Any values that you just immediately come to mind of things that you'd like to do more of? Johnny. There's no wrong answer.

    10. Physical challenge.

    11. Physical challenge. Yusuf.

    12. YU

      Pass.

    13. JW

      Just, come on, you got-

    14. CW

      Come on.

    15. JW

      Come on. Just give me something that you value, like, that you-

    16. CW

      Organized personal gratitude.

    17. JW

      ... more of a conversation. I don't know.

    18. YU

      Yeah, gratitude.

    19. JW

      Gratitude, okay, cool.

    20. CW

      Adventure.

    21. JW

      Adventure, okay. So, you create an Apple Note, and you put that value at the top. Now you have to creatively brainstorm 10 ways you can do that. So, for example, physical challenge. It could be...

    22. Run.

    23. But like, run 5K, right? (laughs)

    24. CW

      Run 5K.

    25. JW

      Um, it could... What was yours again?

Episode duration: 1:42:46

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