Life Hacks 106

Chris Williamson 0:00 (wind blowing) Life hacks 106. Big swinging dicks. (laughs)

Jonny 0:14 Just like the, uh, the interpreter. When ... So the f- Family Guy producers did a press conference.

Chris Williamson 0:21 (laughs)

Jonny 0:21 And they had someone doing the, the sign language.

Chris Williamson 0:24 Mm-hmm.

Jonny 0:25 Um, and he- Do the thing again. And he noticed it, and he was... he started saying more and more silly stuff. In fact we could ... Could we include the clip of this? Um.

Chris Williamson 0:33 Yeah.

Jonny 0:34 Um, all I can add to that is everyone look at the sign language interpreter right now. Shit. Fuck. Ass.

Yusef 0:39 Oh, yeah. There we go.

Narrator 0:42 (laughing)

Yusef 0:43 Nobody bring up blowjobs that go on for 10 seconds.

Narrator 0:49 (laughing) (clapping)

Yusef 0:51 Giant, beefy, flippity-floppity, saggy dong.

Narrator 0:57 (laughing) (clapping)

Yusef 1:01 And we're back. Hi there. God, it was weird being away. I'm glad we're back.

Chris Williamson 1:06 It was. Now we're back.

Jonny 1:07 Yeah. I didn't like being away.

Yusef 1:08 So pleased to be back now.

Chris Williamson 1:09 Yeah, me too. So life hacks 106. Principles for a productive and efficient life.

Yusef 1:15 You've m- made it trendy. Why have you made it trendy? It was fine as just life hacks.

Chris Williamson 1:18 (laughs)

Jonny 1:20 What?

Yusef 1:21 Where's the tagline from?

Chris Williamson 1:22 Well, when it's trendy ...

Yusef 1:23 (laughs)

Jonny 1:23 Ruins the intro.

Chris Williamson 1:24 You do. You do. You do.

Yusef 1:26 Do I ruin it or do I-

Chris Williamson 1:27 No, you ruin it.

Yusef 1:28 Is it endearing?

Chris Williamson 1:28 Oh, man. No.

Yusef 1:30 I think it's endearing.

Jonny 1:30 And then Chris tries to reel it back so we can keep doing it in one take.

Yusef 1:33 The wrench is back in.

Chris Williamson 1:33 You're watching me. You're watching me grapple here.

Yusef 1:34 But I'm a ghost in the system.

Chris Williamson 1:36 (laughs) Right. Do you wanna go first?

Yusef 1:37 The fly in the ointment.

Chris Williamson 1:38 (laughs) A scone in the (laughs) lemon in the pot.

Yusef 1:41 (laughs) A scone in ... (laughs) A scone in the pot.

Chris Williamson 1:43 Right.

Yusef 1:44 Uh, yeah.

Chris Williamson 1:45 For the first time in th- three episodes, you have a list.

Yusef 1:50 I just ... No, I just wrote this earlier.

Chris Williamson 1:51 Cool.

Yusef 1:52 It's not very comprehensive. Um, do you want, do you want just big topic or just quick one?

Chris Williamson 1:58 Quick one.

Yusef 1:59 Little jab. Throw one thing away per day.

Chris Williamson 2:03 Hmm. All right. As in, like, one empty pack of crisps?

Yusef 2:08 No, no.

Chris Williamson 2:08 Yeah.

Yusef 2:09 One possession.

Chris Williamson 2:12 That's presuming that you purchase possessions at quicker than one a day.

Yusef 2:16 No.

Jonny 2:16 'Cause eventually you will-

Yusef 2:17 No, it's not.

Chris Williamson 2:17 You're gonna end up with no possessions.

Jonny 2:19 That's the thing. Is, is that it?

Yusef 2:19 Well, no, no. The whole po-... Well, otherwise the whole point would be ... That would be ridiculous. Think of the rate that you'd be accumulating things at now.

Chris Williamson 2:26 Right. So if I-

Yusef 2:26 If you were waiting to life hack for-

Chris Williamson 2:27 How long do I have to continue this for?

Yusef 2:29 So the idea is that-

Chris Williamson 2:30 I'm gonna end up homeless.

Yusef 2:31 ... things should, should-

Chris Williamson 2:32 There's no shoes.

Yusef 2:32 ... serve a particular purpose in your life, and a lot of people have a lot of bloated stuff.

Chris Williamson 2:36 Mm-hmm.

Jonny 2:36 There's an article of a guy that has 22 possessions.

Yusef 2:40 And they'll all be-

Jonny 2:40 There's a really-

Yusef 2:40 They'll all be mint, won't they?

Jonny 2:41 Yeah.

Yusef 2:41 Yeah.

Jonny 2:42 It's like a really expensive set of hard wearing boots.

Yusef 2:45 Mm-hmm.

Jonny 2:46 A MacBook Air. Um, like, a sh- a clipper.

Yusef 2:50 Mm-hmm.

Jonny 2:51 Like, a-

Yusef 2:51 I'd go give it in a charity shop or sell it.

Jonny 2:54 eBay.

Yusef 2:54 Or whatever. Or eBay.

Chris Williamson 2:56 Fair enough.

Yusef 2:56 I just think it leads to a more streamlined existence. Your, your, your-

Chris Williamson 2:59 Minimalist lifestyle.

Yusef 3:00 ... space will be ... It'll be tidier. Mentally clearer. Really.

Chris Williamson 3:04 Fair enou-

Yusef 3:04 And most people go like, "Oh, I'm gonna have a big so- a big sort out, a big tidy up." Like, bollocks. Just throw one thing away per day.

Jonny 3:10 Mm-hmm.

Yusef 3:11 And then before you know it, six months later you're like-

Chris Williamson 3:12 You're not batching, you're not batching your, your process there-

Yusef 3:14 I've only got, I've only got one thing.

Chris Williamson 3:14 ... very effectively though, eh?

Yusef 3:16 Your ... It's a habit. It's a process goal, rather than an outcome goal.

Chris Williamson 3:19 (clicks fingers) Mm-hmm. Okay.

Yusef 3:21 You go. You didn't like it-

Chris Williamson 3:22 Good.

Yusef 3:22 ... but it's, it's a good one.

Jonny 3:23 Life hack also a fitness tip.

Jonny 3:25 Best thing that you can do for your upper body is get a pull-up bar in your house. (clears throat) The pull-up is like the squat of the upper body and if you just have it in your house, especially ... And if you rent somewhere and you're like, "Oh, I c- I can't drill it into the walls of the door 'cause then our landlord will be annoyed." Just get one of the lever ones that you just hook it on. And you pull on one side, it's completely stable. If you have-

Yusef 3:48 It's a can- cantilever. His name.

Jonny 3:49 Can-

Yusef 3:50 Cantilever.

Jonny 3:50 Canti-lever.

Yusef 3:51 Cantilever.

Jonny 3:52 Counter lever.

Yusef 3:53 Canti-liever.

Jonny 3:54 Canti-liever. (laughs)

Yusef 3:57 (laughs)

Jonny 3:57 I can't-

Yusef 3:57 It's because-

Jonny 3:57 ... tell a lever.

Yusef 3:58 ... force down is applied that way.

Jonny 3:59 Cantilever without a U. Al-

Yusef 4:01 (laughs)

Jonny 4:02 Um, so, so you get one of them.

Yusef 4:04 (laughs)

Jonny 4:04 Every time you walk past it, do five pull-ups. Or, like, let's say ... Okay. So-

Chris Williamson 4:09 Max set. One max set.

Jonny 4:10 So, yeah. Pick the max number of reps you can do, divide it by two, and do that many number of reps. So if you can do 10 pull-ups in one set, do five. If you can only do three, do one pull-up.

Yusef 4:20 Mm-hmm.

Jonny 4:20 If you can't do any pull-ups-

Chris Williamson 4:22 Jumping bug.

Jonny 4:22 ... jump to the top, let yourself down as slow as you can. All the way down. Don't do any of this kind of, "Uh, oh, I'm done." Like, jump to the top, let yourself all the way down. That's all you have to do.

Chris Williamson 4:32 That's what Johnny would do in a CrossFit class.

Jonny 4:34 Yeah.

Yusef 4:34 Yeah.

Jonny 4:35 Keep me going.

Yusef 4:35 Well, if you're, if you're gonna waste your time, might as well have fun wasting time.

Jonny 4:38 (laughs)

Yusef 4:38 Um, you could buy the Vitae program.

Jonny 4:42 That is a program that we have which added, and I'm ... People think I'm lying about this.

Chris Williamson 4:48 (laughs)

Jonny 4:48 It added 25 kilograms to my bench press in eight weeks. Johnny saw it happen.

Yusef 4:53 I watched it.

Jonny 4:54 Um-

Chris Williamson 4:54 To some people, that might not sound like a lot because they're making noob gains.

Jonny 4:58 It went from-

Yusef 4:58 Yeah.

Jonny 4:58 I see. It went from 115 to 140.

Chris Williamson 5:01 But you'd already got close to peak performance.

Jonny 5:04 I was ... Yeah. And-

Yusef 5:05 That ... Yeah. That was after a lot of training wasn't it? Like, it wasn't-

Jonny 5:07 It was. That was after six, seven-

Chris Williamson 5:08 Wasn't noob games at all.

Jonny 5:09 Six, seven years of training.

Chris Williamson 5:10 Mm-hmm.

Jonny 5:10 Um, added an inch, inch and a half to my chest and back. Big dif- difference in the photos. Probably got slightly leaner, if anything. So-

Yusef 5:19 It's a hard program.

Jonny 5:20 It is a hard program.

Chris Williamson 5:20 Propanefitness.com/ ... Probably not.

Jonny 5:23 Search on the search bar-

Yusef 5:25 Oh.

Jonny 5:25 ... for V-taper.

Yusef 5:26 Haven't got it optimized.

Chris Williamson 5:27 Doesn't, doesn't know the URL.

Yusef 5:29 Propanefitness.com/products/vitaper. And then credit card information.

Jonny 5:33 We'll, we'll just create-

Yusef 5:34 (laughs)

Jonny 5:34 ... propanefitness.com/vitaper.

Yusef 5:37 There you go.

Chris Williamson 5:37 One word.

Yusef 5:37 By the time this is up, unless Dean gets it up right now. So my one. Um, Anker USB hub.

Chris Williamson 5:44 (laughs)

Jonny 5:44 Anker lever. Ant lever without a U.

Chris Williamson 5:48 (laughs)

Jonny 5:48 (laughs)

Yusef 5:48 Fucking hell.

Jonny 5:50 Turkey breast.

Chris Williamson 5:52 Um, so everyone will know that almost everything in their home, or their bedroom especially, is charged by USB.... and I, I recently got a lamp which is charged by USB.

Jonny 6:05 Yeah, it's annoying.

Yusef 6:05 That's awesome.

Chris Williamson 6:06 My toothbrush is charged by USB.

Yusef 6:08 Why's that annoying? (laughs)

Jonny 6:08 I've got a USB lamp, and it's a little twat.

Yusef 6:10 I think it just plugs into a USB.

Chris Williamson 6:11 Mm, well, the charging thing. So, it's a battery-powered-

Yusef 6:14 Right.

Chris Williamson 6:15 ... moon lamp, and then the other end of that.

Yusef 6:16 Oh.

Chris Williamson 6:16 Um, so you've got millions-

Jonny 6:18 Mine doesn't even charge. It just needs to always be in a USB.

Yusef 6:21 (laughs)

Jonny 6:22 (laughs)

Chris Williamson 6:22 (laughs)

Jonny 6:22 That's the...

Chris Williamson 6:24 Millions of dispersed products which require a USB plug to fit into.

Chris Williamson 6:30 Get Anker Make 1.

Yusef 6:32 Get them.

Chris Williamson 6:32 I think the one I've got is an eight stack. So, it's a c- like a little rectangle about that big, maybe few inches by few inches by USB thick. And it's got eight of them. No, not that one.

Yusef 6:45 (laughs)

Jonny 6:46 Surely that's the similar-

Chris Williamson 6:48 Similar, but not, though it's not that one, is it?

Jonny 6:50 (laughs)

Chris Williamson 6:50 Um, and it's just going to fix all of your problems. Everything comes out of one area. You're never going to lose plugs again. One thing is plugged in. You don't need a multi-socket, and it, it's just fantastic. It's been an absolute game-changer. Shout outs-

Jonny 7:02 Have you got any wall sockets that have a USB slot?

Chris Williamson 7:05 No, 'cause I've got this.

Jonny 7:07 Okay.

Yusef 7:07 They're very, very new.

Chris Williamson 7:08 Fucking, they're fucking stupid, aren't they?

Jonny 7:09 Yeah, I've got one. I use it for my lamp that needs to be permanently plugged into a USB.

Yusef 7:13 So, you've bought a lamp-

Jonny 7:16 Mm-hmm.

Yusef 7:16 ... and then bought the socket for the lamp? Or were they coincidental?

Jonny 7:19 Coincidental, yeah. But-

Yusef 7:20 Right.

Jonny 7:20 ... like, you can also use it, obviously, for a phone or anything else.

Yusef 7:22 It's like Philips Hue, isn't it?

Chris Williamson 7:24 Oh.

Yusef 7:24 So, having to buy a, a switch for your smart lamp or for your smart light. 525.

Chris Williamson 7:28 Uh, shout out to, uh, Michael Caggio from Brute Strength for making me jealous of his USB hub while I was in Texas. I got back, and I was like, "I need one of them." It's fantastic.

Yusef 7:38 Yes, well, there's never enough USBs,

Yusef 7:40 is there?

Jonny 7:40 (clears throat)

Chris Williamson 7:41 There is now with this hack. So, what's next, Johnny?

Yusef 7:44 Oh, Christ. Um, get a monthly massage.

Chris Williamson 7:51 Mm-hmm. Where from? Where do people go if they don't have someone good? 'Cause finding a massage therapist is-

Yusef 7:57 Oh, yeah. I was going to... Yeah. You say.

Jonny 8:02 If you're in the Northeast-

Yusef 8:03 Go you then. (laughs)

Jonny 8:04 ... for, um, for serious, I, I'm quite limited on availability, but weekends-

Chris Williamson 8:08 (laughs)

Jonny 8:09 ... give me a shout.

Chris Williamson 8:09 Here's the affiliate scheme coming in.

Yusef 8:10 There's only one downside.

Chris Williamson 8:11 It's like Bulb all over again, isn't it? (laughs)

Yusef 8:12 Other than that said, he, you have to listen to normally a lecture sometimes. (laughs)

Jonny 8:16 On three times speed.

Chris Williamson 8:18 (laughs)

Jonny 8:18 I'll give you a discount if I can listen to a lecture on three times speed.

Yusef 8:21 Would you?

Jonny 8:22 Yeah. I'll give you five pounds off.

Yusef 8:24 (laughs)

Chris Williamson 8:25 (laughs)

Jonny 8:25 Otherwise, you can listen to whatever of your choosing.

Chris Williamson 8:28 For a five-pound surplus.

Yusef 8:29 For a five-pound-

Jonny 8:29 (laughs)

Chris Williamson 8:29 So, what you're saying is for a five-pound surplus, you can pay-

Jonny 8:31 (laughs)

Chris Williamson 8:32 You can pay to listen to your own music.

Yusef 8:33 You need to, you need to... What about if it's silent, is that just the price?

Jonny 8:37 (laughs)

Yusef 8:38 (laughs)

Jonny 8:38 It's the mid-point, yeah.

Chris Williamson 8:40 2.50.

Yusef 8:40 But, so it's wha- it, it's, it puts you in a, uh, enough volume of, of tissue work that you would never put yourself through yourself. It hurts, so you would never do it yourself. And it just prevents things from getting too out of hand. And once a month isn't so frequent that it's, like, financially insane. I mean, once a month is still quite a bit.

Chris Williamson 9:01 Mm-hmm.

Yusef 9:01 But I think for the return, worth it.

Chris Williamson 9:04 Nice.

Chris Williamson 9:05 Scun.

Jonny 9:06 Get a shoehorn.

Chris Williamson 9:07 Aw, yes.

Jonny 9:08 So, uh, so I did a analysis of this which is like, let's say you wear a lot of Converse and Vans and the k- or any shoe that's just a little willy to try and get on.

Chris Williamson 9:18 Brogues?

Jonny 9:19 Brogues are, yeah, massively.

Chris Williamson 9:21 Bastard.

Jonny 9:21 If you, or if you get painful heels or blisters on your heels, you need to protect them. So, if you spend... Let's say you take your shoes on and off average three, four times a day. Takes you 15 to 30 seconds per shoe. Let's say 15 seconds. That's 30 seconds per time multiplied by four. That's two minutes per day. Multiply that by 365.

Yusef 9:47 Alfred?

Jonny 9:48 That's 730 minutes. That's 12 hours of time-

Chris Williamson 9:54 Jesus.

Jonny 9:55 ... that you're putting your shoes on.

Yusef 9:56 Per, per what?

Jonny 9:57 Per year that you're putting your shoes on.

Chris Williamson 10:00 What can you get that down to with a shoehorn?

Jonny 10:01 Hang on, hang on, I feel like my math's is wrong.

Yusef 10:02 Yeah, 'cause that doesn't seem that bad, really. And also, like, not something that should be-

Chris Williamson 10:06 It's only two minutes, it's two minutes a day, though. Just two minutes times 365.

Jonny 10:09 730.

Chris Williamson 10:10 That's correct.

Jonny 10:11 Oh, okay, yeah. Fine. So, you can get one on eBay.

Chris Williamson 10:16 Times it over your life.

Jonny 10:16 Plus, how much-

Yusef 10:17 I'm, I'm guessing a big number.

Chris Williamson 10:17 Guys, say what you're saving by using the-

Jonny 10:19 So, like-

Chris Williamson 10:20 ... shoehorn.

Jonny 10:20 Okay, so, so that's 12.1 hours. Let's say your, your hourly rate-

Yusef 10:23 (laughs)

Jonny 10:24 ... is £10 an hour. You're saving £121 over a year of human man-hours. Imagine how much profit potential you could generate in that time.

Chris Williamson 10:31 But you don't put your shoes on instantly with a shoehorn.

Jonny 10:33 Yeah. (laughs)

Yusef 10:33 Mm-hmm, that's true.

Chris Williamson 10:34 You put them on more quickly, so you get to zero.

Jonny 10:35 Yeah, we need to work, yeah, we need to work out the saving time. So, may- let's say you save-

Chris Williamson 10:37 Five seconds?

Jonny 10:39 Okay.

Yusef 10:39 I, I think you'd probably cut it down to a quarter.

Jonny 10:42 Yeah, 25% of the original time.

Yusef 10:43 'Cause you don't like getting your finger jammed in it.

Jonny 10:45 Yeah, you save your thumb skin as well. Everyone wants a bit of nice thumb skin, right?

Chris Williamson 10:48 Thumb skin, I agree.

Jonny 10:49 So, eBay, 70p, free postage.

Chris Williamson 10:52 No, you can't. You don't want, you-

Jonny 10:53 Or you could do what these two did, which was the most l- beautiful gift I've ever received. For my birthday, they got me a proper weapon of a shoehorn, like

Jonny 11:03 ...

Chris Williamson 11:03 What is it, probably 50 inches long?

Jonny 11:05 Yeah.

Yusef 11:05 Inces.

Chris Williamson 11:05 And it's like cold rolled steel or something.

Jonny 11:07 Oh, hot. It's l- it's lovely. It's very cold.

Yusef 11:08 We also got you some ham.

Chris Williamson 11:10 And you ate it?

Jonny 11:11 Was it, it was Parma Ham?

Yusef 11:11 Parma Ham.

Chris Williamson 11:12 Haram?

Jonny 11:13 Haram.

Chris Williamson 11:13 And a-

Jonny 11:14 Green eggs and ham.

Yusef 11:15 Thomas the Tank Engine card.

Jonny 11:17 Yeah.

Chris Williamson 11:18 Uh, that leads quite nicely into, uh, two that I want to do which are more, uh, I guess, friendship based or conceptual based. First one is tell your friends that you miss them. So, this is something that I read in The Six Minute Diary, which you will have heard me speak about a lot and is potentially an upcoming life hack on this episode. Where it says your friends will appreciate you telling them that you're thinking of them. And so many times-

Jonny 11:44 (clears throat)

Chris Williamson 11:44 ... you'll think about someone that you care about, whether it be a friend or a family member, and you won't do anything about it. You know, like, that is the lowest hanging fruit of a nice gesture. You s- you send and receive shite messages on a hourly basis on your phone. Just when that happens, now whenever I get a pang of thinking about someone, I just tend to tell them. I try my best to go-

Jonny 12:06 ... thinking about you, man. Hope you're good," or s- send a message to my mum, my dad, or ask how the dogs are, like. And it's just, it's a nice little rule of thumb, the same way that some people have got, like, trigger numbers, like, wherever they see the number 21, it reminds them to be mindful of whatever it might be.

Yusef 12:20 Mm-hmm.

Jonny 12:20 That's kind of the same thing for me. Um, and on the side of that is, be the guy who organizes stuff, or the girl, who organizes stuff for your friends. So I've got a lot of mates who complain that their friends never want to do things, like that they just toss around or they always just go to the pub or do whatever.

Yusef 12:38 Mm-hmm.

Jonny 12:38 But the power's in your hands to do this. And if you continue, like, I managed to get you two to go to Iceland.

Yusef 12:44 Yeah. Y- you are definitely that person. Thin end of the wedge.

Chris Williamson 12:47 (laughs)

Jonny 12:47 Yeah, we don't-

Yusef 12:47 I think we need to talk about that.

Jonny 12:48 You don't need to do that. You don't have-

Chris Williamson 12:50 (laughs)

Jonny 12:50 ... you didn't. You don't need-

Yusef 12:51 So, what, w- what Chris did,

Yusef 12:53 um, we, we-

Jonny 12:54 (laughs)

Chris Williamson 12:55 Anyway.

Yusef 12:55 So me and Chris were wanting to go to Iceland. Chris and I.

Jonny 12:58 Chris and I. I took the, uh, I took the plunge. I was like, "Okay, it'll be a nice thing." I got vaginitis on the way, but, um-

Yusef 13:07 Bad vaginitis.

Jonny 13:07 Johnny was like, "Oh, no, I really can't afford to go to Iceland at the moment. It's going to be £9,500 for everything." And so Chris-

Yusef 13:15 Per thing.

Jonny 13:16 ... bought him-

Yusef 13:16 Not for everything.

Jonny 13:17 Per thing.

Yusef 13:17 Yeah.

Jonny 13:18 Bought him the plane ticket to Iceland, and then you're, you're the dick if you don't go.

Yusef 13:23 'Cause that was in-

Jonny 13:24 Someone's got you a plane ticket.

Yusef 13:24 ... that was in sterling, wasn't it? That was in sterling.

Jonny 13:26 That was in sterling.

Yusef 13:26 Yeah.

Jonny 13:26 So that was fine.

Chris Williamson 13:27 (laughs)

Jonny 13:28 But then, that's, the reason it's thin end of the wedge is because that's really just cranking the door open, but the real cost of Iceland is once you get there and you buy a ready meal from the supermarket and it's £9,500.

Yusef 13:41 (laughs)

Chris Williamson 13:42 (laughs)

Yusef 13:42 You can sense the... So, Chris and I just lived off Domino's the whole time.

Jonny 13:46 Which was £9,500 per pizza.

Yusef 13:48 It was cheaper.

Chris Williamson 13:49 It was cheaper.

Yusef 13:49 Domino's was, like, standard price, wasn't it?

Chris Williamson 13:51 Dominos was, yeah.

Jonny 13:52 Was it?

Yusef 13:52 Domino's ended up being-

Chris Williamson 13:53 Franchise, man. Franchise.

Yusef 13:54 ... the most affordable thing. Like, you'd be better off just having Domino's for every meal.

Chris Williamson 13:57 There was a man who built his house out of them. It was cheaper than bricks.

Jonny 14:00 Uh, yeah, fine. Well, it would be.

Yusef 14:03 (laughs)

Jonny 14:03 That's the thing that, well, that's another life hack. Like you're an idiot if you pay full price for Domino's 'cause they've constantly got discounts on-

Yusef 14:09 Two for Tuesdays.

Chris Williamson 14:09 And Pizza Express.

Jonny 14:10 Mm-hmm.

Chris Williamson 14:10 Pizza Express model, isn't it?

Jonny 14:12 We ordered, uh-

Yusef 14:14 The protein world.

Jonny 14:14 ... half a grand of Domino's to a staff induction a couple of weeks ago.

Yusef 14:20 That's a lot of Domino's, with vouchers as well.

Jonny 14:22 Two for Tuesdays.

Chris Williamson 14:23 (laughs) Good God.

Jonny 14:24 Th- that would have, like, bust a shop.

Yusef 14:26 We had to do the, we had to ring them in advance.

Jonny 14:28 Mm-hmm.

Yusef 14:28 Like the day before and go, "Just to let you know-"

Jonny 14:30 Spread it over multiple-

Yusef 14:31 "... FYI, you're about to have the mother load sent, sent your way."

Jonny 14:35 (laughs)

Yusef 14:35 "Shove this right in your dome."

Chris Williamson 14:38 (laughs)

Yusef 14:38 "Book, book Friday off as a holiday 'cause tomorrow I'm hitting your weekly revenue target."

Jonny 14:41 Damn right. Uh, Johnny?

Yusef 14:44 I'm never ready. You ca- catch me off guard every time.

Jonny 14:47 I know.

Chris Williamson 14:47 Come on ready for the next time.

Yusef 14:49 Whoosh,

Yusef 14:50 quick fire. Life hack.

Jonny 14:51 Oh, yeah.

Yusef 14:53 This is a biggie. It is. It is. Self-monetize. Okay. So, I heard an example of a guy who... Okay, so step back. If we assume that AI, machine learning, et cetera, is slowly taking over a lot of jobs. So let's say by, in 20 years' time, a good chunk of jobs that are, have a fairly manual component to them will be largely automated. So, you need to not wait until that's happening to go, "Oh shit, I'm unemployed. I need to find something else to do." There's an example of a guy who I heard in a podcast recently who used to work in the same area I used to work in, so he used to work for a big four accountancy firm. Saw this happening. He was like, "Literally, they are hiring less people per year because of all this automation." Left and started selling a product online, using online marketing, et cetera, of just how to get a job at one of these firms and earns more per year than when he was working there, which is a bit meta.

Jonny 15:55 Mm-hmm.

Chris Williamson 15:55 So ironic, yeah.

Yusef 15:55 But like, he just, eh, the point, the point of m- self-monetize is, like, everyone has a, something that they could just coach or offer. Just start doing it as a side hobby. This is the guy from ClickFunnels, right? N- not him. He does-

Chris Williamson 16:11 No, but that's, that's one of the things that he says, everyone's an expert in something.

Yusef 16:13 So, so if you want to get expert secrets, let us know. We'll send you a link.

Chris Williamson 16:18 Speak to the guys. Um-

Yusef 16:21 Ding.

Chris Williamson 16:21 ... that's a really good point.

Yusef 16:22 Mm-hmm.

Chris Williamson 16:22 I like that a lot. I saw, uh, st- some guy that I started following on Twitter the other day came up with an unbelievable side business that everyone could do. Search local businesses on Google or Facebook. When you view the page, look for the ones that say, "Is this your business? Claim it." Then call that business and say, "You're not doing online marketing. Your competitors are taking your money away from you."

Yusef 16:44 Mm-hmm.

Chris Williamson 16:45 Very easily learn online marketing and do their marketing for them.

Yusef 16:48 Yeah.

Chris Williamson 16:48 There you go. There's-

Yusef 16:49 Yeah.

Chris Williamson 16:49 ... probably a 20 grand a year business just in your back pocket.

Yusef 16:52 Th- there, there are so many things that, like, so if you are a 20-something, you know, s- like, or 30-something, whatever, like, you're fairly familiar with Facebook, social media, et cetera. There are so many business owners who are 50-something who have no interest in learning, weren't raised with that level of technology, and you can just provide a service online in your pajamas, uh, um-

Jonny 17:13 Look, I'll teach you how to Tweet face and-

Yusef 17:15 Tweet face.

Jonny 17:16 ... you can do it yourself.

Yusef 17:17 You book the whole thing.

Jonny 17:18 You book.

Yusef 17:18 And it's a, that is a side income that, in some cases, can eclipse what you currently

Yusef 17:23 earn.

Chris Williamson 17:23 Mm-hmm.

Yusef 17:23 So-

Jonny 17:23 It's a good point, this. Like, you, you probably have an expertise in at least two or three things-

Yusef 17:29 Mm-hmm.

Jonny 17:30 ... that you maybe not even consider, you wouldn't even consider to be an expertise in. Like the guy on how to get a job at the company that he works at. That's not something that immediately comes to mind as like-

Yusef 17:39 Mm-hmm.

Jonny 17:39 ... "Oh, hang on. I- I've got a job here, so therefore I know how to get the job here."

Yusef 17:43 Exactly, well-

Jonny 17:44 So I can sell (laughs) the-

Yusef 17:45 So we, we say when we're teaching PTs how to move online is just staying one chapter ahead of the people you're helping. So there's a, in the film Catch, Catch Me If You Can, he pretends to teach a cl- or he teaches a class by just reading one chapter ahead of where the class actually is for a whole term. And like, if you're, if you know a little bit about something more than someone else, you can help them get to-

Chris Williamson 18:04 It's actually an expert.

Yusef 18:05 ... where you, where you are. Exactly. And actually, that person probably doesn't want someone who's 10 steps or 20 steps ahead 'cause-

Jonny 18:11 They've lost touch.

Yusef 18:11 ... it's unrelatable. Yeah.

Jonny 18:12 Mm-hmm.Nice.

Yusef 18:13 So-

Jonny 18:14 That's good, man.

Yusef 18:14 Don't wait until AI takes your job to get another income.

Jonny 18:17 Did you see, I did a tweet today, I think one of you guys replied to it, about self-driving cars. Yeah, there we go. Yeah. Um, so there was this, this statistic that I was listening to about self-driving cars will save one million road deaths per year. And people are still arguing over which group of pedestrians it would hit if it was presented with this existential question.

Yusef 18:40 As, as though humans make the optimal decision. That's the ridiculous thing here.

Jonny 18:44 Yeah, it's so, yeah- It's- It's like, and this, this is what I said, the perfect thing that I said on the me- uh, the tweet was, "We would sooner die of our own volition-" Mm-hmm. "... than live at the behest of a computer." Mm-hmm. Well, so the, the other, the response was, um, people... After September the 11th, many people decided to drive interstate because they were afraid of September the 11th happening again. Mm-hmm. Which ironically, it's so unlikely that the same terrorist event is going to happen again, because- (clears throat) I mean, where do you think the most security is going to be immediately after an airplane incident?

Yusef 19:18 Yeah.

Jonny 19:18 Exactly.

Yusef 19:18 (laughs)

Jonny 19:19 And, and terrorists don't like-

Yusef 19:21 Mm-hmm.

Jonny 19:21 ... they don't operate - "Right, guys, let's double down on the motorways." (laughs)

Yusef 19:26 (laughs) I'm just convinced that the motorways are gonna be where it's at.

Jonny 19:28 I've got a feeling. Look, Jon, Jon.

Yusef 19:30 Half of security on the... (laughs)

Jonny 19:32 Mate... Oh.

Yusef 19:33 Yeah.

Jonny 19:33 Exactly. So my life hack, on the note of you saying having a trigger number-

Yusef 19:39 Yeah.

Jonny 19:39 ... that reminds you to do something, is (clears throat) so you can do digital or analog. The digital version is an app on iPhone called Alarmd. So Alarm-D. That just allows you to set, uh, and the, the image is actually like a, a little bit of string around someone's finger and that's what people used to do, so you can wear a ring or you can wear a, a bracelet or something that also reminds you of that, and every time you become aware of it or you notice it on your body-

Yusef 20:04 Mm-hmm.

Jonny 20:05 ... or you set an alarm to go off at certain intervals throughout the day-

Yusef 20:08 Mm-hmm.

Jonny 20:09 ... you can do the, the habit that you're looking to instill. For me, it's deeper breathing. So I've got the Deeper Breath Alarm.

Yusef 20:15 I'm gonna download this now.

Jonny 20:16 And it makes a really unintrusive, like (humming) and it's quiet enough and-

Yusef 20:22 Sorry, what does it do?

Jonny 20:24 (humming) .

Yusef 20:25 Right, it's nice. I like it.

Jonny 20:25 Lovely. And so it doesn't vibrate or anything, it's just enough to, for you to notice it. Other people won't even clock it. Mm-hmm. Register. And that's just the way- Just reminds you to focus on the breath. Yeah. That's a really nice way to do it. I might do that for, uh, making sure that my posture and col-

Yusef 20:40 That one.

Jonny 20:41 Exactly, yeah.

Jonny 20:42 Alarmed, very nice indeed. Um, what am I gonna do? Okay, so video guide Dean will love the fact that he's got some partner footage for this, but I recently decided to purchase a pregnancy pillow. (laughs) So glad we can be part of this.

Yusef 20:57 (laughs) Congratulations.

Jonny 20:58 Yeah. Um, as you will see here. Let me show you pregnancy pillows. Pregnancy pillow. I mean, first off, this dog always smells fant- there's dogs. All right, there's a... So that's another life hack for next time, the smell of this room and how it happens. Do you want to, I mean, Chris, that is not what I was expecting. It looks like a little man. (laughs) Do you wanna have a go?

Yusef 21:21 They look like legs.

Jonny 21:21 Do you wanna have a go? You go. Here we go, okay. I'll have a go. Get in, get in the middle. Oh. And then you're gonna be on top. Oh. Do you know what I mean? Oh.

Yusef 21:35 This, the sleeping environment in here, Chris, is fantastic.

Jonny 21:37 Being slowly eaten by this mattress. How is it, Yousaf? This is just pure content here. Bloody lovely.

Yusef 21:42 What's it like though?

Jonny 21:42 I can't describe how...

Yusef 21:44 I don't know. Have you used it yet? No.

Jonny 21:44 It feels like your body just goes silent.

Yusef 21:46 You haven't used it yet? (laughs)

Jonny 21:48 And we're

Jonny 21:49 back. Oh, thank god. Yeah, I know. Awful when we go away. It's just blackness.

Yusef 21:55 Um-

Jonny 21:56 Lose all sense of time.

Yusef 21:57 It's like being dead.

Jonny 21:57 How long have we been gone for?

Yusef 21:58 Uh, that's the thing, I don't know.

Jonny 22:00 We'll never know.

Yusef 22:01 Someone may have tampered with things, I'm not sure.

Jonny 22:03 It's gone.

Yusef 22:03 Yeah.

Jonny 22:03 It's gone. So-

Yusef 22:04 For a moment we was gone.

Jonny 22:05 (laughs) We was gone.

Yusef 22:07 (laughs)

Jonny 22:09 Pregnancy pillow, it's essentially a huge U... Well, as you've just seen in the footage, it's a big U-shaped bastard that lives in your bed.

Yusef 22:16 (laughs)

Jonny 22:16 And as opposed to having a normal pillow and not, not being able to support yourself when you roll over, if you're a slightly heavier guy, like we may be, um, it means I don't like... I like sleeping on my side, but I don't like folding over without support underneath, and I never really knew what I was missing until I had a pregnancy pillow. So being able to put something that's both between your legs and that your top arm can rest on takes so much of the pressure off. Like, chest already sat over a computer all day, opening up your scapula, opening up your back, and closing off on your chest, and then you go to bed and mimic the same position.

Yusef 22:58 Mm-hmm.

Jonny 22:58 The idea as well th- that by having your legs slightly apart, if you didn't have that, your spine sags because you've got your head elevated, and then the rest of your body is down like that, and then your legs are together, so your spine is laterally sagging down. Whereas if you have your legs slightly apart, it just straightens things up a bit. And then if you do Johnny's tip from life hacks 104, I think. 103, 105. Was it 105? Where you have, in that position- Mm-hmm. ... you have the pillow like this, wedged- Don't forget, don't, don't forget the towel roll.

Yusef 23:26 There's gotta be a towel, otherwise it doesn't work.

Jonny 23:28 Oh, the towel roll inside wedged between- Gapping. ... the gap here. Here. Imagine my hand's a towel roll. Imagine my hand's not my hand, it's a towel roll. This hand's my hand. (laughs) Isn't that lovely? Are you sure?

Yusef 23:37 Certain, I'm certain.

Jonny 23:38 What's this?

Yusef 23:38 That's my hand. This is a towel.

Jonny 23:40 Okay. (laughs)

Yusef 23:41 And then, if you can't, if you don't have a pregnancy pillow, just a (claps) I mean, you need the-

Jonny 23:44 Another, another pillow.

Yusef 23:45 I have a three-pillow setup, unfortunately.

Jonny 23:47 Would you not consider a pregnancy pillow?

Yusef 23:49 I'm a bit worried about heat.

Jonny 23:51 I'm well up for a pregnancy pillar, but it contravenes my estrogen experiment at the moment because it's made of polyurethane. (laughs) So... Can we... Polyethylene, one of those two.

Yusef 24:01 It's the, it's the complexity of that sentence, like I know, obviously I know exactly what you mean, but-

Jonny 24:05 I know what you mean. It's true, actually, that sentence, "It contravenes my estrogen experiment because..." Yeah, like- Yeah. Well, so- There's another podcast about that.

Yusef 24:10 What's your estrogen experiment? What happened-

Jonny 24:12 Propanfitness.com/estrogen. How would you spell estrogen?... with an E. No, no, let's, let's do British estrogen.

Chris Williamson 24:19 (laughs)

Jonny 24:19 O, OE, estrogen.

Chris Williamson 24:22 What happened when I lit some candles when we all came round t- to my house?

Yusef 24:26 I cried.

Chris Williamson 24:27 Uh, you got upset, didn't you? You got upset because it was going to ruin your experiment to try and improve your free testosterone.

Yusef 24:32 Is it your free? Is it not the net?

Jonny 24:34 For me, it's my free-

Yusef 24:37 Well, that is the net, isn't it? Total and free.

Jonny 24:39 My total is normal, my free is subnormal. Um, so pro-pain, pro/estrogen, and V-taper.

Chris Williamson 24:44 I'm just normal.

Jonny 24:44 Going to make those two links before this goes out.

Chris Williamson 24:47 Your tots are on. My tots are on-

Yusef 24:48 Yeah.

Chris Williamson 24:48 ... through the roof.

Jonny 24:51 Who ... So-

Chris Williamson 24:52 Who just did one?

Jonny 24:53 You did.

Chris Williamson 24:53 What did I do?

Jonny 24:54 The pregnancy pillow.

Yusef 24:54 Oh, my God.

Chris Williamson 24:54 Pregnancy pillow. So it's- it's really nice. You can get one on Amazon, the link will be in the show notes below. Um, and it's like 20 quid for like a- like a smaller one. I'm going to upgrade to the one that you sent me.

Jonny 25:05 That's nice, 50 quid.

Chris Williamson 25:06 Yeah.

Jonny 25:06 But it looks worth it, to be honest.

Chris Williamson 25:08 Yeah. It's ... the problem with my one is I have a pregnancy pillow and then I need to put another one on top.

Jonny 25:12 Because it is thin on the ground, isn't it?

Chris Williamson 25:14 It's too thin. It's too thin.

Yusef 25:15 So two pregnancy pillows.

Chris Williamson 25:17 How would you ... Who's the guy-

Jonny 25:18 20 quid each, made a deal for 50 quid.

Chris Williamson 25:18 Who's the guy that did the ...

Yusef 25:19 (laughs)

Jonny 25:22 Top deal.

Chris Williamson 25:22 Who's the-

Yusef 25:23 Top.

Chris Williamson 25:23 Who's the guy that did the sleep thing?

Yusef 25:27 Kelly Starrett.

Chris Williamson 25:27 Kelly Starrett was the one. Actually, that was linked in Life Hacks 105. Check that out. Um, and he did the sleep posture thing, right? How would you utilize a pregnancy pillow with that? Would you just go one arm under, one arm over?

Yusef 25:41 Yeah.

Chris Williamson 25:41 And he-

Yusef 25:41 He talks about ... So either if you're lying on your back, pillow under the hamstrings. If you're lying on your side, pillow between your legs.

Chris Williamson 25:47 Yeah.

Yusef 25:48 Um, and then he has the ... sort of that display, which is kind of what a pregnancy pillow is already doing.

Chris Williamson 25:52 Mm-hmm. Mm-hmm.

Yusef 25:53 Um, as long as you are not doing ... 'Cause I think what he's trying to get away from is people go like this.

Chris Williamson 25:59 Mm-hmm.

Yusef 25:59 And then that, you know, that you're, like, sat on your shoulder, lying on your shoulder.

Jonny 26:03 Or like that.

Yusef 26:03 Or like that.

Chris Williamson 26:04 As soon as you ... I mean, even if you don't have a pregnancy pillow, you're not prepared to make the move, your partner's going to say that, "What the fuck have you made this barrier between us in the bed for?"

Yusef 26:12 Mm.

Jonny 26:12 You're not pregnant.

Chris Williamson 26:13 Or you- you travel a lot. Yeah, whatever it is.

Yusef 26:14 How do you know?

Jonny 26:15 You're not a woman. Your pregnant arms are careful.

Chris Williamson 26:16 Your legs are all off. Um, even if you're not prepared to do that, you can quite easily ... like, just getting used to slotting that bottom arm underneath a pillow and pushing the pillow in between yourself and your shoulder.

Yusef 26:30 Mm-hmm.

Chris Williamson 26:30 Like, even just when you told me that, I was like, "H- why have I not been ..."

Jonny 26:34 Th- that's what I do currently, because my pillow doesn't compress very much.

Chris Williamson 26:37 Yeah.

Jonny 26:37 But I'm going to go for the next stage and do the rolled up towel, I think, 'cause-

Chris Williamson 26:40 Nice.

Yusef 26:40 You sleep on the floor though, so-

Jonny 26:42 I do sleep on the floor. So-

Yusef 26:43 No, I, I ... That sounds like I'm just ...

Jonny 26:45 Uh, well, if you want-

Chris Williamson 26:46 I know that-

Jonny 26:46 You wanted me to mention that as well.

Chris Williamson 26:47 To the listeners at home-

Jonny 26:48 And you.

Chris Williamson 26:49 ... it'll be a joke that Yusuf sleeps on the floor. "Ah, ha, ha, ha, Johnny and Chris made a funny exaggerating because he's an Arab."

Yusef 26:55 Actually sleeps on the floor.

Chris Williamson 26:56 No, you actually do.

Jonny 26:58 I do. And I'm considering getting some wooden pallets.

Chris Williamson 27:00 (clears throat)

Jonny 27:03 Just because-

Chris Williamson 27:03 How long did we fight with you to try and get you to get a bed?

Jonny 27:06 Oh, weeks. I mean-

Chris Williamson 27:07 And you could have had 90 days times three.

Yusef 27:10 It, it was from when you bought your house to- to when you moved in.

Jonny 27:13 Mm-hmm. So I've done four months now of sleeping on the floor. Um-

Chris Williamson 27:18 Good.

Yusef 27:18 On a mattress topper.

Jonny 27:19 On a mattress topper, just to stop the joints from ... Yeah. So, uh, I did it as a journalistic piece, and I'm writing an article, video about it. It's coming out soon on pro-pain-fitness.com/sleepingonthefloor. Uh-

Chris Williamson 27:29 Why don't you just call it /floor?

Yusef 27:30 Floor? Fine. I love making these links on the fly, but it just means creating more work for ourselves.

Chris Williamson 27:36 (laughs)

Yusef 27:36 On screen.

Jonny 27:37 "I'll just go to ..."

Chris Williamson 27:38 So hold on, the links that you say don't exist?

Jonny 27:40 Not yet, but they will.

Chris Williamson 27:42 Yeah, so they do?

Jonny 27:43 They do exist now.

Chris Williamson 27:44 (laughs)

Yusef 27:45 Don't give away the scheduling.

Chris Williamson 27:47 (laughs)

Yusef 27:49 So, okay, so net overall, are you going to sleep on the floor forever?

Jonny 27:53 No. There have been some benefits, some downsides, but you'll have to see the article and the video to find out why.

Chris Williamson 27:58 Nice. I like all this. Man, you weren't ready. You said you-

Yusef 28:03 It's 'cause we get sucked in a direction. And right now, we're going to be talking about sleeping.

Jonny 28:07 Johnny just got completely sucked off into-

Chris Williamson 28:09 He got sucked off in a direction.

Yusef 28:10 I never said off, did I? I said in.

Chris Williamson 28:14 Sucked off in a direction. Which direction? Hope it was up, south down.

Yusef 28:18 Uh, um ... So you know what, actually? I'm going to do give up coffee. Give up caffeine.

Jonny 28:23 You're going to give up coffee or you're going to do giving up coffee?

Yusef 28:25 So I've already given up coffee within a month of it.

Chris Williamson 28:27 Not anymo- not anymore you haven't.

Jonny 28:28 And you haven't even had your Fit Aid.

Yusef 28:30 I know.

Jonny 28:31 Which I'm impressed with.

Chris Williamson 28:32 You nearly went- you nearly went Arabic up there for some reason.

Jonny 28:34 I was gonna call it. Fit E.

Yusef 28:36 All right, Fit E. (laughs)

Chris Williamson 28:38 Okay, so how much coffee were you ... How much coffee were you having before?

Yusef 28:42 A lot.

Chris Williamson 28:42 How much on average?

Yusef 28:43 Five cups a day.

Chris Williamson 28:45 Uh, what? The-

Yusef 28:46 Yeah.

Chris Williamson 28:46 Just flat teaspoons, big heaped teaspoons?

Yusef 28:48 So I have an espresso machine, the little capsules.

Chris Williamson 28:50 Yep.

Yusef 28:51 But, like, so I'd have, like, two at home.

Chris Williamson 28:53 Morning?

Yusef 28:54 And then sometimes I go out, maybe have two in a coffee shop.

Chris Williamson 28:58 M- lunchtime?

Yusef 28:58 Yeah. And the trouble is-

Jonny 28:59 It's reckless.

Yusef 29:00 Yeah. Well, that ... Looking back-

Jonny 29:02 It's terrifying.

Yusef 29:02 Looking back now, it is reckless. What was interesting-

Jonny 29:05 It's funny how, like, it resets not only your sensitivity to caffeine, but also your sense of like, whoa, that's loads of coffee.

Yusef 29:09 Yeah. (laughs)

Jonny 29:10 Like ...

Yusef 29:11 So, um, I was on holiday with my girlfriend, ordered my second ... So, at breakfast, I ordered my second cafetiere, right? (laughs) At breakfast. 'Cause I'm like ... I used to have this ... I may have even said it on this podcast, I used to have this attitude of like, anyone who gives up coffee is just fucking got nothing to do. Like, go find me someone who drinks a lot of coffee, I'll show you someone who gets a lot done, they've got a big to-do list. Like, they're probably quite an ambitious person.

Chris Williamson 29:35 Long penis.

Yusef 29:36 Big penis.

Chris Williamson 29:37 Yeah.

Yusef 29:37 Massive deadlift, all those things. And, um-

Chris Williamson 29:40 Biggest bench press.

Yusef 29:40 And, uh ... And so I just almost, almost wore it as a badge of honor that I drank a lot of coffee.

Chris Williamson 29:47 Yeah, man. For sure. Yeah.

Yusef 29:47 And there's a ver- there's a culture around that, certainly in the fitness industry of like, you know, uh, how I feel on a Monday without coffee.

Chris Williamson 29:53 Yeah.

Yusef 29:53 Et cetera, et cetera. Um, so she said, "I bet you couldn't go without coffee for 30 days." And my immediate like, "Fuck you, yes, I can," kicked in. And before I knew it, I'd committed to it. So the first thing I did-

Jonny 30:05 You're drinking, like, mate tea in the mornings.

Yusef 30:07 The first thing I did was on Amazon, bought a ... So I was like, "Right, I'm gonna get really into tea." That tea is mint. So I ordered like, uh, yerba mate, pu-erh tea, uh, sencha green tea, and I was making these concoctions and like, "This tastes awful." Trying to convince myself that it was, that it was fine.

Chris Williamson 30:24 Remembering that we're all sat in a WhatsApp chat.

Jonny 30:27 ... listening to you-

Chris Williamson 30:27 Witnessing this. (laughs)

Jonny 30:28 ... and Jordan Ayres-

Chris Williamson 30:29 (laughs)

Jonny 30:29 ... discuss the finer points of how to get off being on coffee-

Chris Williamson 30:33 (laughs)

Jonny 30:33 ... and drinking something that you hate.

Chris Williamson 30:35 (laughs)

Jonny 30:35 It's like it's, it's two addicts talking about how to, like, how to boil down methadone to make it, like-

Chris Williamson 30:40 So that it's not methadone anymore. (laughs)

Jonny 30:43 ... really satisfying to sniff it when you, yeah. (laughs)

Yusef 30:44 Yeah. Yeah. So, um, the, the weirdest thing about it was, b- I think because I had ... I was still having some tea, so I was allowed any tea I wanted, um, just no coffee. So I couldn't have decaf. So it was trying to get myself away from seeing coffee as, like, my-

Jonny 30:58 Spoon in my tea leaves and everything.

Chris Williamson 31:00 ... my default. Yeah. (laughs)

Jonny 31:00 'Cause tea has more caffeine than coffee, apparently. But it's just that you don't-

Yusef 31:03 It's just that it doesn't ... can't diffuse properly.

Jonny 31:06 Yeah.

Yusef 31:06 Um, so I think I probably ... My caffeine intake went down from probably 600 milligrams a day to less than 100 milligrams a day. And some days, nothing-

Jonny 31:15 Mm-hmm.

Yusef 31:15 ... at all.

Jonny 31:15 For someone that doesn't know what 600 milligrams is, like-

Yusef 31:18 It's not very much.

Jonny 31:18 ... a shot of espresso is roughly 60 to 80.

Yusef 31:21 Yeah.

Jonny 31:21 Usually 60. So-

Yusef 31:23 Otherwise known as pointless.

Chris Williamson 31:24 A knocko-

Yusef 31:25 (laughs)

Chris Williamson 31:25 A knocko is 140.

Yusef 31:27 Yeah. So that-

Jonny 31:27 That's a hefty dose.

Yusef 31:28 ... that's like a, that's a decent, like a nice starter dose. (laughs)

Jonny 31:32 Okay. So-

Yusef 31:33 I'm joking.

Jonny 31:33 ... what, what were the effects that 30 days of no caffeine elicited?

Yusef 31:36 Um, sleep. So I was expecting some sleep benefits, few headaches, like, bit, feeling a bit frustrated and generally underwhelmed. And-

Chris Williamson 31:47 Underwhelmed.

Yusef 31:47 ... underwhelmed.

Chris Williamson 31:48 Where's the underwhelm?

Yusef 31:49 Sleep.

Chris Williamson 31:49 I cannot find it. (laughs)

Yusef 31:51 Sleep was improved an unbelievable amount. So, like, I think we were recording a podcast one evening after I'd been doing it for about a week, and I was like, "I can't keep my eyes open."

Chris Williamson 32:03 Mm-hmm.

Yusef 32:03 It was, like, half nine.

Chris Williamson 32:04 Mm-hmm.

Yusef 32:05 Um, falling asleep, uh-

Jonny 32:06 So how long did it take until you, you start ... you saw sleep improvements, uh, over a week?

Yusef 32:10 It was almost, almost instant.

Jonny 32:12 You said it was a week in that you couldn't keep your eyes open.

Yusef 32:14 That, that, that we were doing a podcast. But just generally at, like, 9:30, just-

Jonny 32:18 Oh, I see. So when you say sleep improvements, you mean you're tired at, in the nighttime also.

Yusef 32:22 Tire- tired in the evening without having to, like, try and wind down, wake up without an alarm.

Jonny 32:26 'Cause I think around the same time, I was going back on to coffee.

Yusef 32:30 You were, yeah.

Jonny 32:30 I'd, I had another two ... I had, like, a two or three day ... 'cause I'd been off coffee for a few years now, like cold turkey.

Yusef 32:35 (laughs)

Jonny 32:35 And I had a two or three days of like, "I'm gonna, you know, ease myself back into coffee." And just having one in the mornings, I never used to fall asleep during the day, and once I started doing that, I noticed that I w- in the afternoon I was falling asleep.

Chris Williamson 32:47 Have a slump.

Jonny 32:48 And I think it's because there's a, a carryover effect, reducing my sleep quality in the nighttime-

Yusef 32:53 Yeah.

Jonny 32:53 ... subsequent to that.

Chris Williamson 32:54 Mm-hmm.

Jonny 32:54 And then you're more tired during the day, and then you're having to just stumble your way into, like, having more coffees to keep yourself propped up.

Chris Williamson 33:00 And then there was a time when you had a slightly too heaped teaspoon-

Jonny 33:06 Ugh.

Chris Williamson 33:06 ... of coffee.

Jonny 33:07 Heart rate just 100 the whole day.

Chris Williamson 33:09 (laughs)

Jonny 33:09 I've ... That was my, um-

Chris Williamson 33:09 You messaged me and Johnny just saying, "Guys, had a heaped teaspoon of coffee (laughs) this morning."

Yusef 33:17 'Cause that would've been, like, still way under 100 milligrams of caffeine.

Jonny 33:20 Probably.

Chris Williamson 33:21 It'll have gone from, like, 65 to 80 or something like that.

Jonny 33:24 Ruined me.

Yusef 33:25 So, so I-

Jonny 33:26 I've got the data to show for it as well.

Chris Williamson 33:27 (laughs)

Jonny 33:28 I, I, I can include the ... I'll, I'll see if I can find the screenshot.

Yusef 33:30 So two ... I've been back on coffee for two weeks, and I went ... So the morning (laughs) ... the morning of me having my first coffee, the day before, I realized that, um, someone had stolen my data online. (laughs)

Jonny 33:48 Oh.

Yusef 33:48 So I started getting letters, and I was like, "Oh, for fuck's sake. Right, okay. So got to deal with this." Um, but I was like, "No, bollocks, I'm going to the coffee shop." So I, like, delayed dealing with it. Went to Ouseburn Coffee, if anyone's been there in-

Jonny 34:03 Nice place.

Yusef 34:04 ... Newcastle. Lovely. Um, ordered an AeroPress coffee. So this, this used to be, like, bread and butter for me.

Jonny 34:10 (laughs)

Yusef 34:11 But this used to be just, like-

Jonny 34:12 Whereas this was, like, the ... you, you almost get the little ax out-

Yusef 34:14 Warm-up set. (laughs)

Jonny 34:15 ... and break the thing.

Yusef 34:16 And, um, the ... so extremely productive morning. Like, almost painfully productive morning.

Chris Williamson 34:24 Mm-hmm. Mm-hmm.

Yusef 34:24 The next day, had one, and I was like, "Right, I want more of that." Had a second one. Massive mistake.

Chris Williamson 34:31 (laughs)

Yusef 34:31 Massive mistake. So we ... you and I were on a coaching call at the time, and I remember sitting there thinking, like, "I've literally overdone it here, and, and it's just, it ...

Chris Williamson 34:40 (laughs)

Yusef 34:40 ... you can't go back. There's nothing you can do."

Jonny 34:42 There's no undo button with coffee.

Chris Williamson 34:43 Yeah.

Jonny 34:43 It's horrible.

Yusef 34:44 And you feel it take you away, and you're like, "Shit, this is gonna be in my system for eight hours."

Yusef 34:49 But-

Jonny 34:49 'Cause that, that's the difference, like, with heroin. If someone overdoses on heroin, you can give them naloxone, which is fantastic, because it just instantly reverses it, and people just come out of their slump, and ... Like, they'll hate you for it, 'cause they'll, they'll have been having a nice time and then-

Yusef 35:02 Thought it was a trip.

Jonny 35:03 Yeah. But caffeine, I feel like-

Chris Williamson 35:06 No effects.

Jonny 35:06 ... you've just got to ride it while you get it.

Yusef 35:08 Just go through it, yeah.

Chris Williamson 35:08 Ride the wave.

Yusef 35:10 So as a-

Jonny 35:11 Give up caffeine?

Yusef 35:12 ... as a pr- ... And I, like, love coffee as well, so I normally have no time for people who advise these sorts of things.

Chris Williamson 35:18 Mm-hmm.

Yusef 35:18 Especially 'cause you don't li-

Jonny 35:19 The likes of me.

Yusef 35:20 You don't like coffee. (laughs)

Jonny 35:23 (laughs) I had three decaffs today, actually.

Yusef 35:24 Did you?

Jonny 35:25 D- d- people made me them, so-

Yusef 35:26 Right.

Jonny 35:26 ... it was like, "Right, fine."

Chris Williamson 35:27 You, you wouldn't, like, savor a-

Jonny 35:29 Yeah.

Chris Williamson 35:29 Exactly.

Yusef 35:29 ... savor a nice coffee or buy, like, nice coffee beans up-

Jonny 35:32 No. You wouldn't do that.

Yusef 35:33 No. So I ... I'm like that, was like that, so giving it up was really difficult to do, but definite benefits. So now one-

Chris Williamson 35:40 What's your relationship with coffee now?

Yusef 35:42 One in the morning-

Jonny 35:42 I never thought I'd hear you say this. Like, I f-

Yusef 35:44 Mm-hmm.

Jonny 35:44 I feel like this th- this is a-

Chris Williamson 35:45 He's gonna relapse soon, huh?

Jonny 35:46 ... an imposter of Johnny.

Yusef 35:46 Maybe.

Chris Williamson 35:46 He's gonna relapse soon.

Yusef 35:47 Maybe I will.

Jonny 35:48 The, the real Johnny's

Jonny 35:49 tied up somewhere, and this is like, this is the android that's, like, "Hmm."

Yusef 35:51 I think having seen the ... having seen the effect of having two coffees and realizing that I had blunted that-

Chris Williamson 35:59 (laughs)

Yusef 36:00 ... is such a strong, like, "Fuck me." Like, "I need to be careful with this stuff."

Chris Williamson 36:04 Mm-hmm.

Jonny 36:04 So are you gonna start using it strategically after the 30 days is up?

Yusef 36:08 The 30 days has gone.

Jonny 36:09 Right. Okay.

Chris Williamson 36:09 Yeah.

Jonny 36:09 So you're back at it?

Yusef 36:10 Just at 1:00 in the morning.

Jonny 36:11 Fine.

Yusef 36:12 So this was actually i- in the w- so George-

Jonny 36:14 We have a podcast about this.

Yusef 36:16 We do.

Jonny 36:16 And, like, Johnny has a protocol on how to reset your coffee addiction without just going cold turkey, 'cause there is-

Yusef 36:21 Which is not what I did.

Jonny 36:21 There is real caffeine withdrawal effects, like you will get headaches and everything. And it's not psychogenic, it's like ... is pharmacologic effect

Jonny 36:29 of it, so-

Yusef 36:29 Weirdly, I actually found-... switching to tea easier than using decaf.

Jonny 36:36 Right. Okay.

Yusef 36:36 But I think just because you aren't, like, having a shit version of something, you're, like, having-

Jonny 36:41 But decaf's zero caffeine, isn't it? Or is it?

Yusef 36:42 I think it still has some in trace.

Jonny 36:44 Okay.

Yusef 36:44 Yeah. But also, like, it's not as ni-

Jonny 36:46 Less than tea.

Yusef 36:46 If you like coffee ... Yeah, it's less than tea.

Jonny 36:49 Okay.

Yusef 36:50 Yeah. If you like coffee, it's awful. It's just not as nice.

Jonny 36:54 Think it's just a knockoff version, right?

Yusef 36:55 But, like, uh, experimenting with different teas and ... is an interesting experience. And so-

Chris Williamson 37:00 But also complete waste of time.

Yusef 37:02 Yeah. Yeah.

Jonny 37:04 Well, I did something called ... I did a video of, um, the standard fitness morning routine,

Jonny 37:09 which I like to call the anxiety cocktail, because what people do is they'll get themself out of bed. First thing they do, check their newsfeed on Instagram, um, check if they've got ... Neurotically check if they've had any likes or anything, skip breakfast-

Chris Williamson 37:22 So you want to externalize. You want to get outside of yourself as fast as possible, don't you?

Jonny 37:26 Yeah, exactly.

Chris Williamson 37:26 First thing in the morning.

Jonny 37:27 So you, you want to sensitize yourself to other people's approval and, and make sure to prime your body for stress, so you, you do that. Then you skip breakfast, so make sure that you get yourself into the most sympathetic dominant, glucagon dominant state that you can. Then you've got this cortisol awakening response, so you've got a natural surge of, of stress hormones coming in, peaking at around 45 minutes.

Yusef 37:47 (laughs)

Jonny 37:47 And it's the perfect time to have a, a big cup of coffee.

Yusef 37:50 (laughs)

Jonny 37:50 So that, so that when that starts to get absorbed, it just doubles on that stress response, so you get all of that stuff. And then you go sit over a computer, hunched over and multitask, and only look at things that are 30 centimeters away for the whole morning.

Chris Williamson 38:04 Artificial light.

Jonny 38:05 And artificial light. Make sure to hammer that. And that is hard to-

Yusef 38:08 And you don't turn your notifications off on your, like, laptop, do you?

Jonny 38:10 Oh, God, yes. Have your notifications coming in all the time. (bell dinging)

Chris Williamson 38:12 Yeah.

Jonny 38:12 Making you flip between tasks. And that is hard to engineer anxiety in yourself. And, um, uh, I mean, check out the videos on our Instagram, but I look at the, you looked at the, uh, rate of anxiety searches on Google from 2004 to now, and it's doubled. And we wonder why.

Yusef 38:31 Mm-hmm.

Chris Williamson 38:31 I did a, an interview today with Recovery for Life, which is a substance abuse and mental health facility in Newcastle. They help people out of substance. They don't give them mental health problems and substance abuse addictions.

Yusef 38:44 (laughs) Yeah.

Chris Williamson 38:45 That would be awful. It'd be a poor business model.

Jonny 38:48 Like the hate crime

Jonny 38:49 charity that funds hate crimes. (laughs)

Yusef 38:53 (laughs)

Chris Williamson 38:53 Rapist for therapist.

Yusef 38:54 Does that exist?

Jonny 38:55 No. (laughs)

Yusef 38:55 All right, okay. (laughs)

Chris Williamson 38:56 Therapist-

Jonny 38:57 Awful charity.

Chris Williamson 38:59 What was that thing I sent you?

Jonny 39:00 Oh, yeah. The-

Chris Williamson 39:00 The strength therapist.

Jonny 39:02 (laughs)

Yusef 39:02 Strength therapist.

Chris Williamson 39:03 The strength therapist.

Jonny 39:05 Like the pediatrician that got a brick thrown through his window.

Chris Williamson 39:07 It was off people that read The Sun, though, wasn't it?

Jonny 39:09 Terrible.

Chris Williamson 39:10 Uh, have you done ... Is that ... That's not your one.

Jonny 39:12 No. No.

Chris Williamson 39:12 What's your one?

Jonny 39:13 Mine is, and Jet, Shell, BP are all going to be upset at me for this, 'cause it's not really safe, and I ... This is a lifehack-

Chris Williamson 39:22 Making your own fuel, are you?

Jonny 39:23 No, no. (laughs) This is a lifehack that I do-

Chris Williamson 39:25 I wouldn't be surprised if ... importing it from Yemen.

Jonny 39:27 Yeah. I'm not saying ... I mean, it, it's certainly-

Chris Williamson 39:29 The Yemeni fuel is.

Jonny 39:30 The ... It, it's against the regulations of these places and ... It, it's just what I do. I'm not saying you should. But when it's a cold day and you want to fill up your car with petrol, or when I want to fill up my car with petrol, I put the thing in, take the cap, squeeze it underneath the handle, and then get back in the car. And then the petrol will-

Chris Williamson 39:53 Hands-free filling.

Jonny 39:54 ... hands-free. It'll fill up and it'll stop on its own account. You can then get back out-

Chris Williamson 39:58 You know where you want to

Chris Williamson 39:59 go?

Jonny 39:59 ... unhook it.

Chris Williamson 39:59 Any city center Shell between the hours of 12 and 5:00 on a weekday.

Jonny 40:04 Is there a dude doing it?

Chris Williamson 40:05 Forecourt, um-

Yusef 40:07 Really?

Chris Williamson 40:08 Attendant, yeah.

Yusef 40:09 I just-

Chris Williamson 40:09 "How much do you want, mate?"

Yusef 40:10 I just don't care.

Chris Williamson 40:11 "Fill her up."

Yusef 40:13 You know what I have really changed my opinion of? The frequency of filling my car up.

Chris Williamson 40:17 Full tank of gas? Are you going full tank?

Yusef 40:19 Yeah, I am.

Jonny 40:20 (clapping) .

Yusef 40:20 Yes! Get in!

Jonny 40:22 Did, did, did ...

Yusef 40:23 Chalk one up on the board for Williams.

Chris Williamson 40:25 So there's an interesting story.

Jonny 40:25 Did we argue about this on one of the earlier lifehacks?

Chris Williamson 40:28 Fucking rights, did we?

Yusef 40:29 I feel like we did. The, the story of why is that I got started on a petrol station.

Chris Williamson 40:33 (laughs)

Jonny 40:33 Oh, no. You want to minimize the number of times.

Yusef 40:36 So I got started on in my local petrol station.

Jonny 40:39 Oh, no, I remember about this.

Chris Williamson 40:41 What happened? I've never heard of this. Who by?

Yusef 40:43 I don't ... I've got no idea.

Jonny 40:43 Going short legs. Start on.

Yusef 40:44 I really-

Jonny 40:45 Such a, like-

Yusef 40:46 I'll explain. So the, the way ... The format of the petrol station is ridiculous. So there's-

Chris Williamson 40:51 Format. (laughs)

Yusef 40:52 There's a, a mini Tesco, and the pumps are just off the road. So you come off the road and you're immediately in a pump.

Chris Williamson 40:59 Mm-hmm. Mm-hmm.

Yusef 40:59 So that means that the queues for the pump-

Chris Williamson 41:02 On the road.

Yusef 41:02 ... move out onto the road. So I had filled up, this was like, 5:30. Going into the, um, walking into the Tesco. And as I'm doing that, a guy's, like, hammering his horn, parked behind me. Turn round, and there's a guy, like, gesturing. And I just went ... like that.

Chris Williamson 41:22 (laughs)

Yusef 41:22 Like, "I don't know what you mean."

Chris Williamson 41:24 (laughs)

Yusef 41:24 "You know, fuck off."

Chris Williamson 41:25 (laughs)

Yusef 41:25 "I'm just gonna (laughs) fill up my petrol." Walked in. So I was with my girlfriend at the time. She filled up at a separate pump. Also had shit from someone separate.

Jonny 41:34 What?

Yusef 41:34 Both walked in. I know, ridiculous. Both walked in, and I'm standing in the queue, and this guy just runs into-

Chris Williamson 41:42 Oh, God.

Yusef 41:43 ... into Tesco, like, "You fu- Know who the fuck you think you are?"

Chris Williamson 41:46 (laughs)

Yusef 41:46 And I was like ... And I just remember, it must've looked really weird to him-

Chris Williamson 41:50 (laughs)

Yusef 41:51 ... because-

Jonny 41:51 Excuse me?

Yusef 41:51 ... I, I didn't ... (laughs) I was just confused. I was like ... (laughs)

Chris Williamson 41:57 (laughs)

Jonny 41:59 The problem is, Johnny, you, you have very irreverent body language.

Chris Williamson 42:04 (laughs)

Yusef 42:04 (laughs)

Jonny 42:04 And, and so I think a- unintentionally people are-

Chris Williamson 42:08 It's casual. It's casual, to say the least.

Yusef 42:10 I'm very confrontational accidentally.

Jonny 42:12 So, yeah. So people either see you as unapproachable or-

Yusef 42:16 Aggressive.

Jonny 42:16 ... e- escalating the situation.

Yusef 42:18 Yeah. So, didn't mean-

Jonny 42:19 Whereas, I'm sure there was just pure confusion going on in your head.

Chris Williamson 42:21 So he says, he said, "What the fuck are you doing?"

Yusef 42:23 He said-

Chris Williamson 42:23 "Who do you think you are?"

Yusef 42:24 He, he said, "Why didn't you move out?" And, or what, and started shouting this. And I said, "Because that's not what people do at a petrol station."

Chris Williamson 42:33 (laughs) Wait, which-

Jonny 42:33 So that doesn't help things, either.

Yusef 42:34 No. (laughs)

Chris Williamson 42:35 (laughs)

Yusef 42:36 But, so there's a, there was a security guard this whole time.

Jonny 42:39 'Cause they're probably doing the same, like, teaching you how to use it.

Yusef 42:40 He did nothing.... absolutely nothing. So, I'm at- I'm still queuing-

Jonny 42:44 (laughs)

Yusef 42:44 ... while this guy is just on the other side of the, like, tiny barrier-

Jonny 42:48 Mm-hmm.

Yusef 42:48 ... that exists in, to, to order queues.

Jonny 42:50 (laughs)

Yusef 42:50 And he saw that as being a glass wall that he couldn't go past, so he's like, getting up really... But standing still sort of a meter away from me. And I'm trying to ignore him.

Jonny 43:01 (laughs)

Yusef 43:01 Get to the front of the queue, go to the, the guy, pump number-

Jonny 43:05 It's the same law that governs-

Yusef 43:06 ... six, I think.

Jonny 43:06 ... when you have a ninja film and there's two people fighting in the middle of a circle, and everyone around the outside is like that.

Yusef 43:11 (laughs)

Chris Williamson 43:11 (laughs)

Jonny 43:13 But they're not.

Yusef 43:15 Yeah.

Chris Williamson 43:15 No one's helping.

Jonny 43:16 Yeah.

Yusef 43:16 And then su- and the guy behind the till was like, "Calm down, mate. Calm down. Don't do anything." I was like, "It's okay. I'm not, I'm not, I'm not about to fight that man." Like-

Chris Williamson 43:26 (laughs)

Jonny 43:26 Why is he telling you to calm down?

Yusef 43:27 I just want to go home-

Jonny 43:28 (laughs)

Chris Williamson 43:28 Put my

Chris Williamson 43:29 socks on.

Yusef 43:29 And, uh, and I... So I, I then left, started walking out, and, and Becca's, like, just shell-shocked by the whole thing, so she ran off to her car. And I was kind of, like, looking over my shoulder. And the guy, again, like, followed me, but stayed a distance behind. And then I just got in my car and drove off.

Chris Williamson 43:46 Aren't people bizarre?

Jonny 43:47 It was all because you didn't move away from the-

Yusef 43:49 See, he, he feels, he felt like I should've filled up and then moved my car forward into space-

Chris Williamson 43:55 Yeah.

Jonny 43:55 I've never seen anyone do that.

Yusef 43:56 ... that would've blocked someone else coming round, and it would've been mayhem.

Chris Williamson 43:59 Mm-hmm.

Yusef 44:00 But, so what, what did I think he got annoyed about was me doing that. But all I was trying to say-

Jonny 44:05 In reverence.

Yusef 44:05 ... was like, "I don't know-"

Chris Williamson 44:07 "I don't know what the fuck you're doing."

Yusef 44:07 "... if, if you've got something to say, get out of the car."

Chris Williamson 44:10 Well, that's what he did.

Yusef 44:11 But then he didn't say what he-

Jonny 44:12 (laughs)

Yusef 44:12 He, like, only after the fact

Yusef 44:14 did he fl- not, "Excuse me, would you mind?" But, like, you want to say, "Mate, there is a queue. There is a fixed rate of processing here. You're gonna have to wait the same amount of time."

Jonny 44:23 Do you remember when-

Yusef 44:24 But anyway, so now I've filled up my, now I've filled up my car.

Jonny 44:26 Nice.

Chris Williamson 44:27 Do you remember when that guy got upset because I got near his beer in Nando's?

Yusef 44:31 Oh, yeah.

Jonny 44:31 I remember.

Chris Williamson 44:32 We... Your reaction was, was very good to that, I thought, 'cause the guy... I can't remember what he said to you. We... So, I was walking down a set of steps in Nando's. Uh, we'd been for food. And this guy was sat down with his family at, like, 3:00 in the afternoon on a Saturday, having a beer, like, as you do when you're a dad with your daughter.

Yusef 44:48 (laughs)

Chris Williamson 44:48 And I w- we went down, and I was the closest to the table, as you walk in tandem.

Jonny 44:54 You weren't lurching over the table, though, like-

Chris Williamson 44:55 I was at least two feet.

Yusef 44:57 Yeah, you-

Chris Williamson 44:57 I was at least two feet away from his beer.

Yusef 44:59 Right.

Chris Williamson 45:00 And as I walked passed, he said, "W- watch it, mate." And I turned round and looked at him. He was, he was sat down. Went, just looked. He said, "You, you nearly hit me beer." Just went, "Oh."

Jonny 45:14 (laughs)

Chris Williamson 45:15 And walked off. (laughs)

Jonny 45:17 Yeah, and he went, "Okay," or something.

Chris Williamson 45:19 Yeah. "Oh." Um-

Jonny 45:21 Right, what was the life hack out of that?

Chris Williamson 45:22 Fill up your car with the full-

Jonny 45:24 Fill-

Chris Williamson 45:24 No, that wasn't-

Jonny 45:24 Out of the petrol?

Chris Williamson 45:24 That wasn't even a life hack.

Jonny 45:25 It was you... Uh, so I am going-

Chris Williamson 45:28 Oh, yeah.

Chris Williamson 45:29 Yeah.

Jonny 45:29 ... going to do... So, when you go-

Chris Williamson 45:31 Did you just give it to me?

Yusef 45:32 No, you said one, didn't you?

Chris Williamson 45:32 You just did one.

Jonny 45:33 Oh, so you... What, so you've gone... Oh, I see, that was just to-

Yusef 45:35 That was just a story.

Chris Williamson 45:35 That wasn't a, yeah, yeah. This is what happens. This is why I don't have a life hack ready.

Jonny 45:38 Yeah, I see. Just gives you some mayonnaise, can't-

Chris Williamson 45:39 Well, I'm, okay, I'm about, I'm about to go now, right? I'm about to go now-

Yusef 45:43 Need an MC.

Chris Williamson 45:44 I'm gonna... Video guy, Dean, can compere.

Yusef 45:46 VMD.

Chris Williamson 45:48 (clicks tongue) I'm gonna go now-

Yusef 45:48 Video, Martin Dean.

Chris Williamson 45:49 ... and then you're going to go...

Yusef 45:50 (laughs)

Chris Williamson 45:52 You're going to go after me. Okay?

Yusef 45:54 Got it.

Chris Williamson 45:54 So-

Jonny 45:55 Look how warm his forearm is.

Yusef 45:56 Oh, this is the problem.

Chris Williamson 45:57 Do you want to have a go? Do you want to have a go?

Jonny 45:58 That's so weird.

Yusef 45:58 That's what happens when there's lots of fluid rushing round.

Jonny 46:00 It's, it's the high pressure, isn't it?

Yusef 46:01 Yeah.

Chris Williamson 46:02 Turgid.

Yusef 46:03 I think if I squeeze enough, it will pop.

Chris Williamson 46:05 Let's not.

Jonny 46:06 (laughs)

Chris Williamson 46:06 'Cause you've got good grip strength as well, haven't you?

Yusef 46:07 Probably not enough to pop, that.

Chris Williamson 46:09 Okay. So, uh, when you go away on holiday, especially if you're going away on a party holiday abroad, the best way... That's how you party, isn't it? Yeah.

Jonny 46:19 Yep.

Chris Williamson 46:20 The best way to make sure that your luggage is not wasteful, and also to remove any torment from-

Jonny 46:30 Sorry.

Yusef 46:30 (laughs)

Jonny 46:30 Two liters of shampoo.

Chris Williamson 46:33 (laughs)

Jonny 46:33 And, and, and to get it confiscated.

Yusef 46:34 I'm so glad you raised it.

Jonny 46:36 And to get it confiscated by the Scottish, um, woman at the ch- checkout.

Yusef 46:40 You can do that.

Jonny 46:40 Then, then woo her into letting you take it. But then on the way back, get stopped by some angry German woman at the airport who won't let you take it.

Yusef 46:49 Chris tried to take four kilos of TRESemme shampoo to Iceland.

Jonny 46:54 For a three-day trip.

Chris Williamson 46:56 Well, it was the only size I had.

Jonny 46:59 Fair enough.

Chris Williamson 47:00 I had nothing to decant it into.

Yusef 47:01 It was all brand new, unopened.

Chris Williamson 47:03 I didn't have any sh- sh- shampoo. It was an awkward time of batching, and I was bulk-buying. Anyway.

Yusef 47:09 What, what was more awkward was the shower.

Chris Williamson 47:11 Mm-hmm.

Yusef 47:11 It smelt like eggs, didn't it, in Iceland? And you had to kneel down.

Chris Williamson 47:14 You did have to kneel down. Well, you had to, you had to lie, didn't you?

Jonny 47:16 (laughs)

Chris Williamson 47:17 You were just flat.

Yusef 47:17 I had to lie and just douse myself in egg-warm water.

Jonny 47:21 Eggy bathtub.

Chris Williamson 47:21 (laughs) So, when you're going away-

Yusef 47:22 But luckily I have four kilos of TRESemme shampoo to make it better.

Jonny 47:24 (laughs)

Chris Williamson 47:25 When you are going away on holiday, plan your outfits for the nighttime in advance. Ideally, if you can plan the daytime as well. But rather than just arbitrarily throwing volumes of clothes, underwear, socks, trousers, et cetera. So, perfect example, there, so we went away to Vegas for my business partner's stag do. I was rooming with a guy. The guy who I was rooming with planned his outfit for night one, night two, night three and night four in advance, including accessories, so a handkerchief or a tie, a shirt, cufflinks, whatever he needed. And then he got there, laid them out, first one, second one, third one, fourth one. On an evening time, he knew exactly what he was going to wear. First advantage, which is huge, because you don't actually... You've outsourced the decision-making, not only to a time when you've got a little bit more awareness, but also to one where you're not on fucking holiday, supposed to be enjoying yourself.

Yusef 48:16 Mm-hmm.

Chris Williamson 48:17 And then secondly, he had no wastage of clothes. Everything got worn. Nothing got wasted. And that was it.

Yusef 48:24 Mm-hmm.

Chris Williamson 48:25 Like, it is... It's an unbelievable tactic, and I, I can't believe...

Chris Williamson 48:29 I guess, I bet that girls do it. Actually, no, I bet that guys just pack-

Yusef 48:32 I think girls are worse.

Chris Williamson 48:32 ... fucking loads of stuff, don't they?

Yusef 48:33 Mm-hmm. So, I try and do it, but I, what I'm... What's happened to me a couple of times is, um, something's got dirty or, like, something's happened, and then suddenly the whole thing's out of sorts.

Jonny 48:43 Thrown into disarray.

Yusef 48:44 Yeah.

Chris Williamson 48:44 You know what you need, though?

Yusef 48:45 Yeah.

Jonny 48:45 Yeah.

Chris Williamson 48:45 You need, you need two neutral pieces of buffer clothing. (laughs)

Yusef 48:49 Yep, you do.

Chris Williamson 48:51 Pale blue shirt, parrot blue jeans-

Yusef 48:53 Like floating t-shirts that could be used?

Chris Williamson 48:55 Yeah, yeah. Couple of pairs of pants, spare pants, couple of pairs of spare socks and that's it. But, like-

Yusef 49:00 That's interesting.

Chris Williamson 49:00 ... the key bits. Like you, if you, if you get your blazer dirty, like whatever. Go, go in your shirt.

Yusef 49:05 Mm-hmm.

Chris Williamson 49:05 You'll be fine.

Yusef 49:06 Go topless.

Chris Williamson 49:06 Uh, go topless, yeah. Get your top off.

Yusef 49:08 Tapless. Tapless.

Chris Williamson 49:09 Taps off. Right. Is it me? Yeah. (cat meows)

Jonny 49:11 Meow.

Chris Williamson 49:12 You weren't ready.

Yusef 49:13 Can't leave without you. (laughs)

Chris Williamson 49:16 Thank you for filling in. Um-

Jonny 49:20 My leg feels like a turkey breast. Ugh.

Chris Williamson 49:22 One all.

Yusef 49:23 Okay.

Chris Williamson 49:24 Spend time by yourself. Ooh, nice.

Jonny 49:30 It's funny 'cause there are people that spend th-... The only time they spend by themselves is when they're physically asleep.

Chris Williamson 49:36 Yeah.

Jonny 49:36 Like-

Chris Williamson 49:37 Probably with a partner next to them.

Jonny 49:38 Mm-hmm.

Yusef 49:39 Mm-hmm.

Chris Williamson 49:39 So, spend time by yourself. Do you mean spend time alone with your own thoughts? Because you can be by yourself in a car driving, but listen to the radio.

Yusef 49:49 Listen to podcasts. Yeah, that's a good point.

Chris Williamson 49:50 Or a podcast or reading.

Yusef 49:51 So yeah, I think with quiet-

Jonny 49:52 Well, being on the phone, talking to people is still not by yourself.

Yusef 49:54 Good point also.

Jonny 49:55 Yeah.

Yusef 49:56 So, for, for people who are kind of interested in self-development, it's probably the, it's probably meditation is a good way of you are completely by yourself at that point and all that exists is, is you and your thoughts. But I think just trying to take time away from constantly trying to impress other people or, you know, I'm, I'm thinking of the standard kind of nine to five worker life.

Chris Williamson 50:19 Mm-hmm.

Yusef 50:20 Um, 'cause I just think you can-

Chris Williamson 50:22 Stimulus.

Yusef 50:22 You, you... Things build up in you and are, are left unchecked.

Jonny 50:26 Especially if you work with people.

Yusef 50:28 Mm-hmm.

Jonny 50:28 'Cause then you're sat in other people's energy field constantly-

Yusef 50:31 Yeah.

Jonny 50:32 ... um, with a crowd of people and you accumulate emotional fatigue as well. Where if you're in a customer-facing or even if you're not, but particularly customer-facing or client-facing service delivery type jobs, you have to maintain this kind of saccharine smile all the time or a professional face that wears you down over time. And then by the end of the day, that has to be shaken off and it can only really be done when-

Chris Williamson 50:58 Got discharge from it.

Jonny 50:59 ... you've been with yourself for some time. And then it's, it's the reason why like, you know, you have the, the standard, someone comes home after a, a hard day at work or a day working where they have to talk to people and the partner's like, "Oh, how, how's it going?" And you're like, "I don't talk to anyone. Leave me alone." Yeah.

Yusef 51:11 Mm-hmm.

Jonny 51:12 And they're the last person that you want to vent on.

Yusef 51:15 So it's, it's once something I get, a benefit I get from the gym, even though I get criti- criticized that I'm not very social. Like I quite like... It's just like me, a difficult task, my thoughts, it's not complicated.

Jonny 51:27 Which is why relationships are so hard too.

Chris Williamson 51:28 But you do have your, you do, you do have your phone.

Yusef 51:31 I do have my phone. I do.

Chris Williamson 51:33 That's so... For

Chris Williamson 51:34 me to upgrade that, the gym experience-

Yusef 51:36 Don't take my phone?

Chris Williamson 51:36 Yeah. Leave the phone behind.

Yusef 51:38 Mm-hmm.

Chris Williamson 51:38 Use, if you need to track your lifts, use a whiteboard if you're at a proper good gym or-

Jonny 51:43 Mm-hmm. I still haven't done that. That was life hacks 101 and I still need to-

Chris Williamson 51:46 Put your phone away, man.

Yusef 51:46 Well, when you give up your phone, you get the Apple truffle.

Jonny 51:48 Yeah. I think I'll, I need to replace it with another (overlapping speech)

Yusef 51:51 So one of the problems is, is using obviously a modern phone for a lot of people is their music.

Chris Williamson 51:56 Bluetooth headphones.

Yusef 51:57 Where they take notes.

Jonny 51:59 Sat nav. (laughs)

Chris Williamson 52:00 Yeah. So those, those things.

Yusef 52:01 So Bluetooth, bluetooth headphones fixes the music problem.

Chris Williamson 52:03 Mm-hmm.

Yusef 52:04 Note pad and pen fixes tracking lifts.

Chris Williamson 52:06 Mm-hmm.

Yusef 52:08 Mm-hmm. Fine. Fine.

Chris Williamson 52:10 Uh, uh, so the time alone thing I like.

Yusef 52:12 Mm-hmm.

Chris Williamson 52:13 You've said a model for people who maybe aren't doing as much introspective work.

Yusef 52:18 Mm-hmm.

Chris Williamson 52:19 But then moving forward, if I, uh... We've mentioned this before, I can't remember where. If you were told to go and sit in a room for 30 minutes on your own and you couldn't meditate-

Yusef 52:30 Mm-hmm.

Chris Williamson 52:31 ... with nothing, nothing to do, no stimulus.

Yusef 52:33 Mm-hmm.

Chris Williamson 52:35 I would say even for me as an only child who spends the vast majority of his time on his own, that would be pretty testing.

Yusef 52:41 So that, you know Moment?

Chris Williamson 52:43 Yeah.

Yusef 52:44 You know the pro version of Moment? The other thing? Did you get it?

Chris Williamson 52:46 I got it.

Yusef 52:46 You did? So on the phone boot camp thing of that-

Chris Williamson 52:49 Mm-hmm.

Yusef 52:49 That was one of the tasks.

Chris Williamson 52:50 Mm-hmm.

Yusef 52:50 And I ended up doing it.

Chris Williamson 52:51 Did you? 30 minutes in a room without meditating?

Yusef 52:54 Not... Just sit in, on a chair.

Chris Williamson 52:56 What happened?

Yusef 52:56 You just sit and think, like you just-

Chris Williamson 52:58 What do you

Chris Williamson 52:59 think about?

Jonny 52:59 You do it in the house?

Yusef 53:00 Yeah.

Chris Williamson 53:00 Is it annoying to be lost in thought when you spend a lot of time sat on your own in silence trying to not be lost in thought when you meditate?

Yusef 53:05 I don't... I'd... So at the time, I didn't give it that much thought, weirdly. I was like, "I'm just gonna go sit there for half an hour." It's not that long.

Jonny 53:14 Becca comes in, "What are you doing?"

Yusef 53:16 She's used to it now, like weird shit that I do. So like, um-

Jonny 53:20 Were you facing the wall as well? Facing the corner so it's just-

Yusef 53:22 I was just sat. I think I... Yeah. Just sat looking at the ceiling.

Chris Williamson 53:30 Fair enough. Well, I like that.

Yusef 53:31 Interesting test. Yeah.

Chris Williamson 53:32 Spend some, spend some time. I mean you can double this up. There's so much low-hanging fruit for stuff like this. You can double it up with going in nature.

Yusef 53:38 Mm-hmm.

Chris Williamson 53:38 Like add, add that on top. Go bare feet, go on the grass.

Jonny 53:42 Yeah. Time alone in nature, bare feet. Lovely.

Chris Williamson 53:45 Like so much low-hanging fruit from one thing, right?

Yusef 53:47 I... So we've been through this. I have no attraction to the nature thing.

Chris Williamson 53:52 Oh man, it blows my mind.

Yusef 53:52 I don't know why. Apart from the beach. I like the beach.

Chris Williamson 53:55 Every, every morning and every evening now I'm doing probably maybe between th- two and five minutes of just standing outside and just... Even if it's rain... Even if it's been, it's been absolutely pouring down before, first thing in the morning go outside and, uh, stand in the rain and just-

Jonny 54:12 So I should say for, for those who want some kind of reason to do this- ... that there are physiological benefits to being at the beach breathing the, um, the, the, the negative ions that are released from the salt in the sea or from some kind of pheromone-like compound that trees release. So if you go into nature around lots of greenery, they have some kind of tranquilizing effect.

Chris Williamson 54:36 You also looked, you did a matter analysis on earthing?

Jonny 54:41 Yeah. I, I mean to call it a matter analysis is a bit of a-

Chris Williamson 54:43 I think that's what you, that's what you called it.

Jonny 54:44 ... stretch, but yeah. I, I did, I looked at a lot of the research on, on-

Chris Williamson 54:47 Looked at some stuff.

Jonny 54:48 ... on grounding. Yeah. And that, that does as hippy-dippy as it sounds have some-

Chris Williamson 54:53 ... standing on grass with bare feet.

Jonny 54:54 ... on your feet as well.

Chris Williamson 54:54 So, um, uh, I think the main thing-

Jonny 54:55 That boosts the salivary cortisol.

Chris Williamson 54:57 The main thing for me, uh, aside from believing any of the woo-woo stuff, is I just like to be outside for a little bit first thing in the morning, first and last thing at night after a shower, hot shower, and then outside. At the moment, it's really cold, but for some reason, just being able to look up at the sky, see the stars, see the moon, feel the wind broadly, it's really, really grounding.

Jonny 55:17 Mm-hmm.

Chris Williamson 55:17 And it's very present because you, you're forced t- with zero distractions, you're forced to only experience the sensations which are occurring then and there. So it's quite nice.

Jonny 55:27 I think what I th- thinking

Jonny 55:29 about it, I think what has pissed me off about the whole thing is a business coach that told me to do it.

Chris Williamson 55:34 Yeah. Isn't it horrible that people can spoil things for you like that?

Jonny 55:38 Yeah. (laughs)

Chris Williamson 55:38 Like, that Aubrey, Aubrey Marcus, I would love to try bone broth.

Jonny 55:42 Hmm. But he's just annoyed you.

Chris Williamson 55:44 Aubrey letting his bird get blasted all over by her boyfriend.

Jonny 55:48 Blasted. (laughs) That's right, I re-

Chris Williamson 55:50 Flying off to Tex- Texas to get pasted by some fucking jock.

Jonny 55:53 I wouldn't recommend salt and water, salt and lemon and water in the morning.

Chris Williamson 55:57 Would you?

Jonny 55:57 Yeah, just give it a shot.

Chris Williamson 55:58 Yeah, but Aubrey says it. His wife's getting destroyed by some 21-year-old. (laughs)

Jonny 56:04 But he also talks about going, going... (laughs) Yeah. But you, you don't know what he's up to.

Chris Williamson 56:07 Listen, Aubrey's in hospital with a, half a face.

Jonny 56:10 Oh, is he? What's he done?

Chris Williamson 56:11 Crashed his car, got half a face.

Jonny 56:14 Oh, no.

Chris Williamson 56:14 Unfortunately. Still went to Burning Man though, didn't he? Go on, Aubrey. Right, let's go on. (claps)

Jonny 56:18 Right. So, in last Life Hacks episode...

Chris Williamson 56:23 105.

Jonny 56:23 We covered Toby, which is a Chrome extension that allows you to put a bunch of stuff ... (sighs) It sounds lame, but it ... to put a bunch of different things into, like, so you can have a reading queue, a listening queue, a watching queue. And so it allows you to capture things that people send you and arrange them in a certain way, y-

Chris Williamson 56:42 It's a very clever bookmark manager.

Jonny 56:44 Very, yeah, really, really good for that. And it allows you to have one across the top that's like, frequently visited websites, and also you can save sessions. So if you have multiple sessions open, multiple tabs open, you want to resume that later, you can save it all down and call it the name of a certain project.

Chris Williamson 56:58 Mm-hmm.

Jonny 56:58 So you can have, like, if you're working on a project for one thing and that requires four websites to be open, you can save it on there and so on. So that's Toby. It's only available on Chrome. It, there isn't a phone equivalent.

Chris Williamson 57:10 (clears throat)

Jonny 57:10 And so I needed something that allows me, when I don't have my laptop and I want to work through the queue of articles that you guys have sent me-

Chris Williamson 57:17 (laughs)

Jonny 57:19 ... um, and I want to read them, to be able to quickly access them without thinking, "Oh, where was it?" Scroll back through the messages or any, any of that nonsense, and just be able to quickly resume that. So I use Pocket for that. There is an equivalent app called Instapaper. Now, Pocket is great, but they updated it last week to include a text-to-speech function.

Chris Williamson 57:40 (gasps)

Jonny 57:41 Ooh.

Chris Williamson 57:41 I thought we'd already had that.

Jonny 57:42 So, um, so they, they've made it more natural sounding now.

Chris Williamson 57:45 Right.

Jonny 57:46 'Cause before it was like a mental voice. Mm-hmm.

Chris Williamson 57:47 So they'll, it'll speak a webpage at you?

Jonny 57:50 Yeah, but with a, with a, with a sort of Siri-like voice. So it's, it's-

Chris Williamson 57:54 (sighs)

Jonny 57:54 ... a bit more natural. So now I'm able to read articles that people have sent me

Jonny 57:59 on the drive to work in the morning. That's cool.

Chris Williamson 58:02 Read? Listen.

Jonny 58:03 Listen, yeah, which is incredible.

Chris Williamson 58:04 Is Pocket paid?

Jonny 58:06 There is a paid version, but ...

Chris Williamson 58:08 What's the upgrade? What do you get?

Jonny 58:09 You get to-

Chris Williamson 58:09 No ads or something?

Jonny 58:09 You get more than three highlights per article, um, and no ads, yeah. But the free version's very well founded.

Chris Williamson 58:14 I remember freaking into Pocket 'cause I had, when I was doing lots of commuting, I remember thinking, "I wish I could read articles. I wish I could have them read to me."

Jonny 58:20 So, it's ... Yeah, I'd, I'd get it now 'cause it's, um ... So there's a Mac version and a phone version, they synchronize.

Chris Williamson 58:25 Ugh.

Jonny 58:26 It, it might even mean that like, if you haven't got Toby or Pocket yet, start with just Pocket just-

Chris Williamson 58:31 See if you can expand out.

Jonny 58:32 Yeah.

Chris Williamson 58:32 I love Toby. It's so good.

Jonny 58:33 Yeah, love it. Well, you know what I'd love to know, whether lots of other people have that need.

Chris Williamson 58:39 Captur- I think the only reason that you would have that need is-

Jonny 58:41 Mm-hmm. Capture for articles and things to read later.

Chris Williamson 58:43 That's the, the only reason you'd have that need is if you like to read stuff. Like, if you're not ... First off, if you're not getting sent or fi- discovering it a lot yourself, and then secondly, if you're not actually bothered about reading it.

Jonny 58:54 Mm-hmm.

Chris Williamson 58:54 If loads of your friends send you shit that you, that you don't care about, not a problem.

Jonny 58:59 (laughs) Yeah. I- if your friend sends you something and you just delete-

Chris Williamson 59:02 Yeah.

Jonny 59:02 ... then- Yeah. Delete as friend.

Chris Williamson 59:03 It's, it doesn't, it doesn't matter. Yeah, exactly. Remove the friend.

Jonny 59:05 (laughs)

Chris Williamson 59:05 I think what I normally do when people send me stuff, if it's an article, is I'll skim, skim it.

Jonny 59:10 Mm-hmm.

Chris Williamson 59:11 But if, like, books or podcasts, I'll do the full thing, and so I have a process. Like, it's Audible and podcasts.

Jonny 59:17 Mm-hmm.

Chris Williamson 59:17 But articles, I tend to find-

Jonny 59:19 So you have Capture and Process.

Chris Williamson 59:21 Yeah. So I have a, on Wunderlist, I have a, I have a reading list and a listening list.

Jonny 59:25 Ah, okay.

Chris Williamson 59:26 For, for those two things.

Jonny 59:28 (inhales) Uh, that's a good one. Let's go. So ... (sighs) I'm gonna go with 6 Minute Diary because, Johnny, you have recently ...

Chris Williamson 59:40 Still doing it. Did it, did it today.

Jonny 59:41 Still going, man. So 6 Minute Diary, anyone who's been listening for a little while will have heard me bring this up before. It is a daily journal, three minutes in the morning, three minutes in the evening, prompted questions that are, they're geared towards things that science says makes you happier. So gratitude, um, long-term goals instantiated into daily habits, and, uh, looking for areas of improvement. That's broadly where it works from. Before you start it, there's a 60-page buy-in, which for anyone who does CrossFit will know what that is. It's, uh, a moderately large hurdle 'cause it's small text and big pages. It's a lot of reading.

Chris Williamson 1:00:19 Mm-hmm.

Jonny 1:00:20 Take, it'll take you a few days to get through the 60 pages depending on your reading speed. And it's, there's, like, 40 references, I think, in that.

Chris Williamson 1:00:28 So it, it's very impressive. The ... It's not just, someone hasn't just put together some sp- some space for you to write some gratitude and good deeds and stuff. There's a lot of thinking behind the book.

Jonny 1:00:39 The quotes that are done every day-

Chris Williamson 1:00:40 Yeah.

Jonny 1:00:40 ... they're pretty ...

Chris Williamson 1:00:42 You know what I think is the best part about it for me is the weekly questions.

Jonny 1:00:45 Oh, they're awesome.

Chris Williamson 1:00:46 Mm-hmm.

Jonny 1:00:47 So, yeah, every, um, every day you do three minutes in the morning, three minutes in the evening. (coughs) Some days it takes a little longer, obviously.

Chris Williamson 1:00:54 ... but, um, broadly, I think that's probably not far off how long it takes.

Yusef 1:00:57 Yeah.

Chris Williamson 1:00:58 And it encourages you, uh, Susanna Hallinan, the What Science May Say, What Science Says Makes You Happier podcast that I did with her, on that she said that, "Gratitude is the foundation for happiness." And this is a really good tool to develop doing some gratitude. I've never once kept up with a journal before, but I have done with The Six Minute Diary, and yeah, every week there are some fairly probing questions that force you to do some introspective work. So if you've never actually got round to doing any self-inquiry and some introspective stuff, I think this is a really good place to start.

Yusef 1:01:34 Mm-hmm.

Chris Williamson 1:01:34 If you think, "Oh, well meditation might be a bit woo-woo for me," or you struggle to slow yourself down a little bit, I think it's a first step in introspective work. It's £19-

Yusef 1:01:43 Mm-hmm.

Chris Williamson 1:01:43 ... on Amazon. And it'll be ni- It's on, it's got Amazon Prime, and it's fantastic.

Yusef 1:01:49 So I bought one for my sister.

Chris Williamson 1:01:51 No way. (laughs)

Yusef 1:01:52 She, she bought one for two of her friends.

Chris Williamson 1:01:54 Are you kidding?

Yusef 1:01:54 Yeah.

Chris Williamson 1:01:55 Since you got yours?

Yusef 1:01:55 Yeah.

Chris Williamson 1:01:56 That's fantastic.

Yusef 1:01:57 Yeah. I, I think it's, it's, what I like about it is, um, for me to sit and explain to someone, like, "I think you should be doing some introspection and try gratitude." And it's, it's like, they don't listen.

Chris Williamson 1:02:09 Yep.

Yusef 1:02:10 If you just buy them something, it's a nice gift and they, it, that intro takes it, takes them through, it takes them through the benefits.

Chris Williamson 1:02:17 Mm-hmm.

Yusef 1:02:18 And it's so low commitment. Um...

Chris Williamson 1:02:19 Yeah. It's a good, it's a good... It, it does tick a lot of boxes 'cause it's the right price point for a good present for someone.

Yusef 1:02:25 Yeah.

Chris Williamson 1:02:25 Like, 20 quid is a good, good price point to get someone a present, it's a low investment in yourself, it lasts for five months, and they've just released The Six Minute Diary Pure.

Yusef 1:02:36 Which is like a...

Chris Williamson 1:02:37 It's the seven-month one. So between the first one that you get with the intro bit and the second one, you get a full 12 months-

Yusef 1:02:43 Right.

Chris Williamson 1:02:44 ... between the two. But you don't need to buy in again on the second one. So it's kind of-

Yusef 1:02:47 So it's 10 if... Yeah, got it.

Chris Williamson 1:02:48 No, same thing, but you've got-

Yusef 1:02:50 Oh, oh, I see.

Chris Williamson 1:02:50 ... two months extra. Those 60 pages are taken up with two months.

Yusef 1:02:53 Got it. Of course.

Chris Williamson 1:02:54 And, um, yeah, I, I honestly could not recommend it more.

Yusef 1:02:57 The, the thing that I've still not done that I really want to do is the bit, the th- I think the first task they tell you to do is send... There are loads of services that you can do this. So send an email and it'll send it back to you. Send it back to-

Chris Williamson 1:03:07 Future me. Yeah.

Yusef 1:03:08 Yeah. So it says, like, "Send an email to yourself in five months time, of, like, stuff you're worrying about, what, where you think that'll, where you'll be."

Jonny 1:03:17 Mine came through to me, I sent one about five, six years ago.

Yusef 1:03:20 Oh, my God.

Jonny 1:03:21 And, and it came through to me the other month. I forgot what it said. I think it was-

Yusef 1:03:25 (laughs)

Chris Williamson 1:03:25 Nothing, nothing too profound, then? (laughs)

Jonny 1:03:27 No, it, well, I think it was, like, the struggles that I had at the time and (clears throat) all that stuff. And I looked back and I was like, "Fff."

Yusef 1:03:32 Really?

Jonny 1:03:33 Yeah. Which was nice.

Chris Williamson 1:03:34 Pussy.

Jonny 1:03:34 (laughs)

Yusef 1:03:34 So have you sent, have you sent another one?

Jonny 1:03:36 No, I should do.

Yusef 1:03:37 You should do it.

Chris Williamson 1:03:38 We should all do it.

Yusef 1:03:38 Mm-hmm.

Jonny 1:03:39 Fine. That'll be a good topic to do.

Chris Williamson 1:03:40 Yes, so should you. And so should you indeed.

Yusef 1:03:42 Um...

Chris Williamson 1:03:42 Um, so Johnny, you're up next. Should we do one more round each?

Yusef 1:03:45 Um...

Chris Williamson 1:03:45 Or have you got some, you've got a couple of quick ones if you wanna do a few?

Yusef 1:03:47 I haven't got any quick ones.

Jonny 1:03:48 I've got loads of quick ones.

Yusef 1:03:50 Um, so this is a, this is a bit, bit nasty. But, um...

Chris Williamson 1:03:56 Oh dear.

Yusef 1:03:58 So it's related to some of the stuff that I, I've been considering with the weekly questions in, um, The Six Minute Diary.

Chris Williamson 1:04:07 Mm-hmm.

Yusef 1:04:08 Um, but just... Uh, so i- in keeping with the idea that everyone is caught up in the, sort of the struggle for happiness and feeling better, earning more, blah, blah, blah.

Chris Williamson 1:04:19 Mm-hmm.

Yusef 1:04:20 Um, asking yourself very probing questions to try and just check that you're on the right path for you and you're making decisions that are right for you. So things like, um, (clears throat) like, "If I die tomorrow, would I be happy with how my life has been so far? Do I feel like I'm making the right decisions? Do I feel like I'm setting good examples for other people? When am I truly happy? When am I truly sad? Um, w- where am I sedating to try and get away from the critical questions or the critical things that are really bothering me?" And that, that, it's linked to spending time alone and thinking about these things. 'Cause I, I think that stuff, people talk about self-development-

Chris Williamson 1:05:00 Mm-hmm.

Yusef 1:05:01 ... and think that that means that they should start reading or that they should start meditating. But actually just sitting and thinking about those questions that are often very difficult to, to think about, like, "Am I actually happy with how my life is now?" Like, "Do I spend good chunks of my time in a good mood or in a bad mood? Who is it that promotes those things? Who is it that, that worsens those things?"

Chris Williamson 1:05:21 The, the clue's in the name, right? Self-development, it's an inquiry of the self.

Yusef 1:05:25 Yeah, but it's, that stuff's not an app and it's not trendy and it's really shit to sit and go through.

Chris Williamson 1:05:31 I said to the, the about page of the new Modern Wisdom website, which will be up at some point, uh, is said in that, um, "Introspective work is an ugly business. And for every one rock that you turn over, which is clean underneath, there's 20 which are filthy and something terrifying's hiding below."

Yusef 1:05:49 (laughs)

Chris Williamson 1:05:49 And you're like, that's exactly, that's the com- that's the accurate proportion as well.

Yusef 1:05:54 Yeah.

Chris Williamson 1:05:54 If you do a little bit-

Yusef 1:05:55 Yeah.

Chris Williamson 1:05:55 ... of self-inquiry and nothing comes up, you're like, "Bloody hell." And all that you can be certain of is that the next 19-

Yusef 1:06:02 Mm-hmm.

Jonny 1:06:02 (laughs)

Chris Williamson 1:06:02 ... are gonna be fucking shit. So-

Yusef 1:06:04 So relate- related to that, um, asking yourself, like, "Why am I posting on sho- social media? Why am I drinking? Why am I bitching about this person?"

Chris Williamson 1:06:14 Mm-hmm.

Yusef 1:06:14 And just sitting and thinking. 'Cause there's always like a, in everyone's experience, like-

Chris Williamson 1:06:17 Hear the, hear the-

Yusef 1:06:18 ... the real why behind something.

Chris Williamson 1:06:19 Mm-hmm.

Yusef 1:06:20 Um, I just think, I think there's a, a tendency for, "I don't want to think about that 'cause it's uncomfortable, so I'll just do this other thing instead."

Chris Williamson 1:06:27 Is there a guiding principle or a guiding mantra that people can use to bring themselves back to finding the truth and to avoid hiding or to avoid taking the first easy answer that comes to mind when they ask themselves those questions?

Yusef 1:06:42 That's gonna be you, Ir?

Jonny 1:06:43 Yeah. So (clears throat) one, one way to really leverage the power of the unconscious mind, the unconscious mind is simply every thought that you're not looking at right now. It's not some mysterious thing.

Chris Williamson 1:06:55 ... nine-

Jonny 1:06:55 ... problem?

Chris Williamson 1:06:56 95, 95% of our actions every day-

Jonny 1:06:59 Are just driven by that.

Chris Williamson 1:06:59 ... are done unconscious.

Jonny 1:07:01 So there, there are deeper levels below that, which maybe we're not aware of until we start to (clears throat) do, (coughs) till we start to do more digging deep. But the unconscious mind is very good at pulling together lots of cross-correlations of unrelated stuff and processing large volumes of data while you are not paying attention to it, that the brain's always kind of just sifting things over and dealing with that. So if you ask yourself a question that you're not immediately sure of the answer of, you can ask yourself before bed, mull it over for a while, hold it in your consciousness, and then drop it and go to sleep. And then just sleeping and allowing it to process on its own, but with the conscious running intention to answer it, will then start to bring up more and more answers. And you'll have definitely experienced this, where you'll have had a problem that you just didn't think about for a while. A few days later, the answer pops into your head, because it's just been processing in the background. Or you read a book, and then actually concepts from the book start to make a bit more sense after you've had a couple of nights' sleep, and it comes-

Chris Williamson 1:08:01 Very easy.

Jonny 1:08:01 ... together again. Greg, what's his name talked about this.

Chris Williamson 1:08:04 Potter.

Jonny 1:08:04 Greg Potter talked about this as well, same concept.

Chris Williamson 1:08:07 Mm-hmm. Nice one.

Jonny 1:08:07 So ask before bed, especially the probing ones and th- the ones that may be un- uncomfortable to answer.

Chris Williamson 1:08:13 I mean, a l- a lot of these-

Jonny 1:08:13 If you want to double down on that as well, you can, like, start taking a, a dream journal. And in the mornings, don't move. Like, when, once you wake up, I know it's hard to remember to do this, but just stay in the same position and try and verbally recall as much of your dream as you had, as you can, and then do that for a few days. Once you've done that, you get into the habit of teaching your brain to remember your dreams, write them down, and sometimes symbols do come up in dreams, and they're usually quite obvious.

Chris Williamson 1:08:40 Is dream symbology, is there much research behind that?

Jonny 1:08:43 Not, not the like... so some people have gone full woo-woo and taken, like, if you see a spider, it means this, and if you see a cabbage, it means this. But, like-

Chris Williamson 1:08:52 (laughs)

Jonny 1:08:53 ... I think ultimately y- you will be aware enough of that if you write it down, then give it a few hours, and look back on it.

Yusef 1:09:00 You know what's, you know what's really painful as someone who, first off, tries to promote reduction in tech use, and secondly is working hard on it on his own? I have a lot of dreams that are me on my phone.

Jonny 1:09:12 Really? That you write on your phone?

Yusef 1:09:14 That I am on the phone.

Jonny 1:09:15 Oh, man.

Yusef 1:09:16 Which