Self-Care Archives - Page 3 of 9 - How to be Awesome at Your Job

Pete Mockaitis
Brent, thanks so much for joining us here on the How to be Awesome at Your Job podcast.

Brent Franson
Yeah, thanks for having me, Pete.

Pete Mockaitis
Well, I am eager to dig into your wisdom. And you have an interesting backstory that kind of informs, inspires, motivates the work you’re currently doing with your app Most Days. Can you share it with us?

Brent Franson
Yeah, certainly. So, I’m from Boulder, Colorado. I’m the oldest of four, we’re all within five years. And Boulder was this very fertile ground for me when I was young. I was most likely to succeed in eighth grade and I was the Winter Ball King, it’s kind of lame suburban accolades. And then my sophomore year in high school, my parents got divorced, and they were both very distracted with that.

And so, they’re going to be multiple versions of a story like this but, basically, what happened was I started rebelling and a lot of the parental supervision just changed pretty dramatically. And what happened was all of the kids in our friend group and in the neighborhood, who had similar issues, had things going on at home, had parents who weren’t around as much, they ended up spending a lot of time in the home. Some of them actually moved into the home full time.

And so, it turned into a little bit a Lord of the Flies situation where everybody was fending for themselves. And I wish I could say it turned out well; it didn’t. It, ultimately, has a good story but I rebelled in a very, very aggressive way. I ended up being kicked out of the public high school that I was going to in Boulder. I was sent on court mandate, basically, to a boarding school in New Hampshire. My parents had said, “Hey, if he gets sent away somewhere where he can kind of get better in dealing with the things, dealing with the acting up.”

So, I went to this tiny boarding school in central New Hampshire. I was kicked out of that boarding school during my, what was effectively my second senior year, so I was forced to repeat it. And in that group and in my family and kind of as for many of us, what happened around us was there was a lot of coping with the situation and coping with the changing environment.

And so, I’ve seen a lot of addiction, an addiction of all kinds. I’ve dealt with, I don’t identify as an addict, but I’ve dealt with a lot of kind of unhealthy habits that have hurt my life at various points. And then, also, in being surrounded in a bunch of different ways by addiction, I’ve seen the flip side of it. I have a lot of people around me who have many years or a decade or more of sobriety.

And what this whole story, and what this whole set of experiences has really taught me was the power of behavior change. I really became familiar with the behavior change, frameworks and addiction. Addiction is really interesting because the negative consequences of addiction are caused by repeating an unhealthy behavior over and over again. And then the cure, and cure is the wrong word, but the way out of addiction is to change that behavior. So, there are some pills but it’s largely not…you don’t take a prescription for it. It’s not a surgery. You’ve got to change the way that you’re living your life. You got to change the way that you’re coping. You’ve got stop repeating that behavior over and over again.

And so, this set of experiences has led me to the business that I’m running today. But, more importantly, I think, being really focused on understanding how can behavior, or how can the things that we do most days, there are a lot of things that it’s hard to do every day, how are the things that we’re doing most days, how can those improve the quality of our lives, the length of our lives. And then coming off of the background experience in which you see how much it can, you know, doing the wrong things every day can really hurt your life.

Pete Mockaitis
Well, so that’s an interesting sort of backdrop starting point. And I want to zoom in a bit on, so, in between then and now, you’ve had some pretty stellar successes in terms of software business leadership and exits and all that sort of thing. You’re really making it happen in the business world in terms of you were most likely to succeed. The prophecy proved true in terms of you’ve had a great deal of success.

So, can you share where and when and how did you get yourself into a behavioral groove that was really supporting you in such that you were starting to see some really great results in terms of your behaviors and the results that flowed from them?

Brent Franson
I think it took me a long time. Really, the reality of what happened was I was a very heavy pot smoker in high school and early in my 20s. I’m 38 now. And in 2004, I went to rehab. I spent 30 days in a rehab for just trying to stop smoking marijuana.

And the 30 days in rehab was really good for me because I just struggled to stop on my own, and I completely stopped, I learned a bunch of skills at this rehab in Arizona, and then I completely changed my scenery. So, I had actually started a company when I was in high school and it’s still operating today, but I was back in Colorado after I’d dropped out of college and I was running this business and my environment really wasn’t working for me.

And so, I moved to Palo Alto in 2004-2005, which was a very good time to move. At that time, the epicenter of Silicon Valley, really, was Palo Alto, and so things really turned me for me then. This habit that was really plaguing me, I shed that. I still dealt with some substance dependencies after that so that wasn’t completely the end of it.

And then I just pulled myself out of an environment that wasn’t working for me and I plugged myself right into the middle of, basically, the best place you could be as a young aspiring entrepreneur in technology, which was Palo Alto in 2005. So, that was the turning point for my dark period for maybe 15 to 23. It’s been quite a different story since I made that move.

Pete Mockaitis
And so, tell us about the Google Sheets and the behaviors and the habits that you were cultivating. And how did that take root?

Brent Franson
Yeah, so what ended up happening was I picked up a bunch of habits for coping with things, for figuring out how to sleep, for just dealing, generally, with emotions during this tough period of my adolescence. And it became very clear to me that if I did a certain set of things, most days that I was in a good place, I was in a good headspace. When I didn’t do those things, I wasn’t.

And the tipping point for me and really building a system around this was I was the CEO of this venture-backed company I didn’t found called Euclid, and it was a stressful role and I was having trouble sleeping. And so, I started taking Klonopin which is for anxiety. It’s a benzo, it’s very addictive, but I was taking it just for a short period of time. It’s often prescribed similar to Xanax for short periods of time for anxiety.

And I realized it was hard for me to get off of it. It became very difficult to sleep without taking this Klonopin. And so, I went cold turkey. And it was very difficult to do. I lost a bunch of weight. I was really anxious, I couldn’t sleep, and my doctor didn’t really have any good advice for me.

And so, I spent a lot of time researching and figuring it out. Hey, I’ve seen this in my family. I dealt with it early in my 20s, I thought, “Hey, I don’t want to be dependent on a benzo like Klonopin.” And so, I found this thing called the Ashton Manual which is Dr. Heather Ashton is a pharmacologist in the UK who ran these benzo withdrawal clinics in the mid ‘90s. And to get off of benzos, what you need to do is you taper off as you do many of these. So, you reduce the amount that you’re taking very slowly.

But this one, particularly in the Ashton Manual says, “Okay, now, start. As you dial down on the Klonopin, increase something called Valium,” and then you’ll be off the Klonopin but you’re on a higher dose of Valium, and then you come off of the Valium and then you drop off of Valium and you’re off of both of them. And that is the smoothest way, basically, to get off of something that is hard to quit.

And that required this very strict daily regiment of, “Okay, here’s the amount I’m taking of the Klonopin and then the Valium,” and it’s all over a six-week period so I built this spreadsheet and started tracking what I was doing there. And, in addition to that, I started tracking meditating, working out, sleeping, and eventually the system got really crazy. I mean, today I track 45 different things that I do each day and have been for six years now.

Pete Mockaitis
Forty-five, that’s wild. And so then, can you share what are maybe just a few of the behaviors that make a world of difference and that are extra leverage?

Brent Franson
Well, I think getting the basics right. So, basically, the primary categories are going to be, well, we all know these categories: sleep, diet, exercise, community, and mindfulness. I think one thing that’s been key for me, and I don’t know how true this is in other circles, in the technology community for a long time, like bragging about how little you sleep was some rite of passage.

Pete Mockaitis
Oh, yeah, man. Hustle.

Brent Franson
It’s like, “Yeah, I sleep five hours.” “Oh, I only sleep four hours.” And Bezos is very famous where he credits, hey, he sleeps eight hours every night, and that’s a big part of his ability to be productive. And so, I think over time you realize, “Okay, there are these five categories of things that I need to be focusing on and investing my time in,” and you realize which ones are more foundational.

If I sleep well, basically, I have more willpower. I’m more likely to exercise, I’m more likely to meditate, I’m more likely to engage in productive relationships with my family. I’m less likely to create friction in my relationships, which eats up time and creates frustration. If I have even a small amount of alcohol, it’s likely to impact my sleep which impacts the willpower, and the cycle continues.

And so, I think there’s all of the basics in terms of those five categories. And then there are some things I think that are less obvious. Every day, I have a voice memo that I’ve record, so I record a new one every four to six weeks or something, and it’s four or five affirmations that I say to myself. So, things that I’m trying to work on, things that are getting at me. So, I tend to be somebody who wants to please people, and so one of the affirmations is, “You don’t need to rescue people. You don’t always need to say yes.”

And so, I record myself saying these things, and then there’s a pause in between each statement that allows me to say the statement out loud after I hear it, and I do that four times in a row, and that’s remarkably effective at stomping out those patterns. I end up refreshing those voice memos every four to six weeks because you’re realizing, “Oh, I’m not engaging in the rescuing thing that I didn’t need to be doing or whatever it might be.” So, a lot of them are really standard and there are some random ones like that.

Pete Mockaitis
Well, that’s beautiful in terms of like sometimes that’s how progress feels in terms of it’s not like, “Sweet victory,” but it’s like, “Oh, I guess this isn’t really necessary anymore. Cool.” And it’s just sort of like a quiet victory that happens just like that but something worthy of celebration nonetheless.

Brent Franson
Yeah, I think, generally, for me, one of the key insights, and this is something they talk a lot about in addiction, in addiction they say, “Progress not perfection, one day at a time.” And so, if you’re trying to change something about your life, if you’re trying to adapt a new behavior, you’re trying to lose weight, you’re trying to drink less, whatever it might be, trying to get up early and work out, self-compassion is really important. And the real change comes just a little bit at a time, and that compounds day over day.

And so, one of the things that was helpful for me, in the pot habit or I was a cigarette smoker in my early 20s, is this notion of, “Don’t quit quitting.” And so, you’re going to fail. If you’re trying to get up early and work out, and you’re not normally somebody who works out early, or you’re trying to quit smoking cigarettes or whatever it is, you’re not going to succeed right away. And, often, we fail at the thing, we don’t get up in the morning, we’d beat ourselves up, there’s a bad feeling associated with that, and then we dismiss it and we don’t continue.

And I think actually the skill you want to cultivate is this, “Hey, it’s okay. Tomorrow is a new day. I didn’t get up early this morning.” That’s fine. Don’t beat yourself up for it and see if you get there tomorrow. And if you go from not doing it at all to doing it once a week and then you’re doing it twice a week, and if in a year or two years, you’re now workout in the morning four days a week, who cares that the ramp was slow.

And so, I think don’t quit quitting, and so it’s more about getting back on the horse than it is how many times you fall off. Get good at just getting back on and not beating yourself up. And then the second, which I think is related, is focus on consistency over intensity. So, if you are somebody who doesn’t run and you want to start running, if you walk out the door with your running shoes on, count it. If you go around the block, count it.

And what’s going to happen is if you’re able to go around the block and you weren’t doing this at all before and, now, you’re doing it two times a week, three time a week, you’re going to start going two blocks, you’re going to start going three blocks. The length is going to come over time. The consistency is the hardest piece. And this is what we know about habits.

Really, a habit is kind of defined as something that you do subconsciously, that’s just automatic and you’re not thinking about it when you do it. So, when we try to adapt new habits, they’re hard because you’re going to proactively think about them. And so, if you build it in and you’re doing it consistently, even at a low intensity, the intensity will grow over time, they’ll become more and more automatic.

Pete Mockaitis
Oh, that’s great. And we talked about the self-compassion, I think that’s one thing. As soon as I saw your email, and your app is called Most Days, I was like, “That’s the perfect name.” So, what is the big idea behind Most Days?

Brent Franson
We’re building a platform where we’re trying to take everything that we know about behavior change and put it into one place. And so, there’s two primary pieces. So, no matter what you’re struggling with, and something like 97% of people have at least one health ailment. We all kind of have something.

And so, no matter what it is, there’s a set of things that you can be doing most days to improve the quality or length of your life.

And so, in Most Days, you can either create a routine or you can subscribe to an existing routine. So, we have routines for anxiety, depression, OCD, relationship, loneliness, stress and a whole bunch of different categories that are written by psychologists and neuroscientists primarily from schools here in California, from Berkeley and UCLA and Stanford. So, it’s a set of things you can do most days that are rooted in science to improve the quality of your life.

Or, you can just create your own. Like, my routine is I’ve got four or five routines on Most Days. I’m a father, I’ve got a parenting routine. I’ve just created them from scratch. I’ve been hacking on myself, trying to improve myself for the last 20 years. That’s then nested within a social network. And so, each day you mark “Yes” or “Not today.” We got feedback from our members that they didn’t feel good about saying “No,” and so we say “Not today,” which I think is great.

And then your yes responses are posted to a feed of people who follow you so you can be in single-player mode, you can follow other members of our community, you can invite a sibling or whatever, but it’s creating this peer-to-peer accountability, and we’re trying to drive the shame out of the product. So, celebrate the wins, let’s not shame anybody for the things that they’re not doing, and then tomorrow is a new day. And if you have a down day, you can improve the next day.

And then the final piece of the platform is just analytics to understand progress over time. So, one of the things we ask you each day is kind of “One to 10, how are you feeling?” And so, that gives us the ability to understand “What are the habits? What are the inputs? What are the things where you are investing in your own happiness and quality of life?” And then the output is like, “Oh, is it working?”

And so, the analytics allow you, “Okay, how are you doing on your habits? What percentage of time are you completing these?” And then we can start to connect the dots and show you, “Okay, here are the habits that are most tightly correlated with high quality of life, etc.” so you can start to get an understanding from the data of how those things are working.

And this is all modeled, I mean, loosely, off of what we see in addiction. And so, if you walk into an AA meeting, there’s going to be a plan, so there’s 12 steps in AA, you’re going to have a sponsor who’s telling you to do a certain set of things. That’s then nested within an environment that creates, that’s safe, and where you’ve got a lot of people who are on the same journey, who can share their experiences on the same journey, who can hold one another accountable, and that would be the meetings.

And then you’ve got an understanding of progress over time. Ask anybody who is kind of really active in their sobriety, and they’ll tell you down to the day how many days they’ve been sober. Even if they’ve been sober for 10 years, they’ll often be able to tell you down the day. And then they get little chips after 24 hours or 30 days or 30 years.

And so, we’re really trying to take everything that we know about behavior change and put it into one place. We’re early in our journey but that’s the basic thought behind what we’re trying to build.

Pete Mockaitis
Okay. And it’s cool. I use it, I dig it, and so, it’s a beautiful thing so thank you for putting that into the world. Well, so then let’s zoom in then in terms of when it comes to behavior change, we have a couple principles in terms of self-compassion and having some support and accountability, having a clear plan and tracking it. Can you maybe bring this to life with perhaps a couple case studies, stories, examples in terms of, “All right, hey, someone is looking to do something, and here’s what they did and how it worked”?

Brent Franson
One of the common things that we talk about and we’re hearing, if we’re talking about New Year’s Resolution. New Year’s Resolutions are interesting because they’re an interesting example of this because we’re starting with a goal and we’re not thinking about the system. So, I think the first key to think about in behavior change is, like, “What’s the system? How are you going to change the system of your life, the system of your behavior to support whatever the change is?”

And so, I’ll give you some simple examples. Like, for me, I had always heard this stat that you’re supposed to brush your teeth two minutes twice day, you’re supposed to be brushing your teeth for two minutes straight. And with a traditional toothbrush, for me, personally, that was hard. I just get bored. I have a short attention span and I just get bored after 30 or 40 seconds, if that.

And so, for me, and I’ve been doing this for a decade now, go buy a toothbrush with a timer and just walk around the house until the thing turns off. And so, I’ve got a Sonic here, the thing, it just buzzes for two minutes and then it turns off. And you almost immediately go, if you’re tracking the data of this brushing your teeth for 30 seconds to brushing your teeth for two minutes consistently.

Another example of this is addiction to the phone. One of the things that I spend as much time as I can is thinking about, “How am I a present partner? How am I a present father? How am I a present sibling?” etc. And the phones are just so crazy addictive, and so there’s a product called the kSafe which you can put your phone in a little like Tupperware container that has a lock with a timer that you can’t disable.

And so, for me, really the hardcore family time is 5:30 to 7:30. My daughter is four and a half, she kind of starts going to bed around 7:30. I put the phone in the safe, I can’t access the phone, so I’m not sitting around drawing on willpower at the end of the day to not grab the thing. I can’t unconsciously just pick it up and start looking at it. The thing is locked away. And I’m telling you, there’s something. As soon as it goes into that safe, that desire to look at it or the phantom buzzing that you can hear, all of that goes away because there’s just not a choice. The phone is locked away.

And so, I think another one that people talk about is if you want to get up and workout in the morning, put all of the clothes out and put your shoes right outside of the bed. Like, lower all of the friction to walking out of the door. And this is going to be different for everybody. There’s no one-size-fits-all. But I think it’s about thinking, “Okay, what system can I put in place that’s going to either make it easier for me not to do whatever behavior I’m trying to stop or it’s just going to make it easier for me to do the things I’m trying to do more of or to start doing?”

Pete Mockaitis
Yeah, I like that a lot in terms of having a resolution alone isn’t very actionable, like, “I’m going to run a marathon this year.” Oh, that’s great, but you’ve got to break that down into the particular behaviors of running, and then think about your particular resistance or friction that’s making it tough, and do what you can to eliminate it. And so, it’s really fun when there’s a technology like a phone safe or like an automated toothbrush.

And so, what are some additional ways we can make it easier beyond buying things? And, hey, buying things is fun, so we can talk about buying things too. But I’d love to hear a few more in terms of like, “Well, there’s, indeed, there’s not a technology that will just zap me with motivation juice.” So, what are some other ways to make things easier?

Brent Franson
So, I’ll give you a couple examples. So, if you read any book on behavior change or how-to tracking, you’ll see common techniques like habit stacking. And so, okay, what is something that you know you’re automatically going to be doing? And then attach something that you don’t automatically do to that.

So, there’s a great book on this by a professor at Stanford named Dr. BJ Fogg who, the example he cites for him personally is he does a couple of pushups after he goes to the bathroom. So, he knows he’s going to go to the bathroom regularly, that’s not going to stop. He’s trying to adapt the habit of strengthening his upper body, and so he stacks those habits together.

And I’ll give you, from my own personal life, is, like, if I really go through the core parts of my routine, primarily my mindfulness and journaling routine, so that routine includes, most days, I’m trying to meditate, I listen to the voice memos, I try to spend 10 minutes learning something new. I journal. As part of the journal, I do a little gratitude practice. I read a little nonfiction. I try to read nonfiction and fiction each day, and that’s it.

So, if I just sat down and do all of those things, it’s 30 or 40 minutes. And the key for me that’s related to habit stacking is if I just get started, so sometimes I drag my feet and I’m like, “Yeah, I don’t want to do it.” I pick up the phone and I’m looking at Reddit or something or whatever we do when we distract ourselves and we procrastinate. But if I just get into that meditation, everything else is actually pretty automatic. It’s very easy for me to roll out of the meditation into the next activity. It’s rare that I would start that set of things and not finish it. The hardest part is getting myself started.

And so, I think either stacking a habit on top of something you automatically know you’re going to do, or finding a little bit of time and stacking those habits together. And then on the days when I just do the meditation, I just do one or two of the pieces, fine. That’s okay. I don’t beat myself up. I’ve got the next day. So, that’s number two, kind of grouping the habits together.

The third thing I’d say is physically a mental framework. So, I think often we perceive something being harder or worse than it actually is, and I think exercising is a very good example of this. The person you are, for me it’s I’m running in the pandemic because there’s nothing else to do, is the person I am when I walk out of the house is very different than the person I am a mile into a run, for me about a mile up – running stops just being just torture and just terrible – and it’s very different from the person that comes back. When I come back from a run, I am on top of the world. I’m not really fast on a run, crazy distances.

And so, I get into a mental state of really trying to focus on how I’m going to feel after I do something as opposed to before you do it, because there’s so much dread sometimes getting into something like a workout and you kind of play it back and forth in your head. You never regret it. You never come back and say, “Why did I do that?”

And so, I think reminding yourself of where you’re going to be, and one of the tricks I use for myself is, “I’m just going to run a mile. Like, from here I can run to Stanyan Street and it’s not that far. It’s mostly flat and I’ll turn around when I get there.” I never turn around. I’m just a different person. I’m in the zone. There’s a little bit of that runner’s high. And so, focusing on kind of how you’re going to feel afterwards as opposed to before can be helpful.

Pete Mockaitis
That’s great. Well, let’s think about a professional who has some challenges associated with entertaining distractions on the computer, be it Twitter, be it Reddit, the news, shopping, checking emails more than is optimal, that’s come up a few times. What will be some of your top tips for someone looking to make that kind of a behavioral shift?

Brent Franson
It’s similar to what I would say with the kSafe, with the putting the phone away. So, I use something on my computer called BlockSite and it blocks the websites. So, I block Twitter and Reddit and Instagram, I block all of those. So, if I go to them, there’s an additional step I can say, “Hey, unblock,” and you can block them. Put your phone in a different room while you’re working. Close the tabs that are not relevant to the work that you’re doing.

And so, a lot of this, at least for me personally, it comes down to, like, “Hey, I’m my own worst enemy. And so, how do I build little fences around myself to keep me focused?” Right now, we’re recording this, we’re having this conversation, and I took a moment before this call to just close out everything, or else I’ll look at my Slack, I’ll be looking at an email that pops up. And the neuroscience behind that is very straightforward. There’s a powerful little dopamine hit.

And so, I think as soon as you’re like, “Oh, I’m going to have the willpower. I’m just going to be really focused because it’s a really important thing,” I think a lot of that is fantasy. You’re going to fall back into the same habits, and so you’ve got put some guardrails. So, if the phone is distracting you, put the phone out of arm’s reach. Use something like BlockSite. Block out the time on the calendar for the head’s down work.

So, I think one of the things that we do, that a lot of people, and I’ve done a lot of this, fail to do from a time management perspective is you’re only scheduling… there’s only the things on your calendar that involve, “Okay, I’m talking to Pete at 3:00 o’clock, and then I’ve got a Zoom with my boss or with an investor,” whoever it might be. Block out the time you need to catch up on email first thing in the morning and block it out again later in the afternoon, and then focus during the day. You’re not going to be more than a few hours behind.

Close Slack, spend some time getting some work done. Open Slack back up. So, being very intentional in the work that we do. If you’re somebody who’s got a hundred different tabs open and you’ve got every app open all day long, of course, those things are going to distract you.

Pete Mockaitis
And to the point about self-compassion, can we like zoom way into, “All right, these are not helpful things to say to yourself after you’ve not performed what you wanted to perform, and this is what a more compassionate response is”? I think some folks might think, “Well, if I’m too easy on myself, I’m just not going to go through it. Like, if ‘It’s fine’ is my response to a failure, well, then, will I ever kick it into high gear?” So, can I hear some internal dialogue samples of helpful, self-compassion responses to failure, and not so helpful responses to failure?

Brent Franson
Yeah, I think there’s a difference between beating yourself up and being honest with yourself. And so, one of the tips that I heard that’s been helpful for me that I think is interesting is when you’re going through your email, start at the bottom of your email. Start at the email that it’s been the longest time since you’ve responded to. I’m not a total email-to-zero person but, okay, start on the most important thing. That email has been sitting there the longest, if it’s something you need to respond to, it’s probably more important than the one that just came in, even if the content of the one that just came in is more important. You have more time on that.

And I think the same thing is true for important projects. Like, work on the project that’s the hardest if you have a little time that you’re putting off the most first. And so, if there’s a really important project that you’re procrastinating, you got to be honest with yourself about the fact that, “Hey, I have to get that done. And if I don’t get it done, there’s going to be some consequence.”

But I think the, “I’m always this. I’m never that. I should be doing this. Somebody who’s good at their job wouldn’t procrastinate this in the way that I do,” so and so, you’re actually manifesting a particular person. Those kind of feedback loops are going to be actively negative. For me, personally, I got to a place of, like, “Screw it, I’m going to give up. If I can’t win the game, I’m not going to play at all.”

So, honest dialogue about yourself, with like, “Okay, if I keep procrastinating with this, here are the consequences of that. Like, the world is not going to end, but there will be consequences and I’d rather not have to deal with those consequences.” But I think the “shoulds,” and the “comparing,” and the “always” and “nevers,” I think that’s when you know you’re getting to a place where you’re probably not making progress. An honest and empathetic dialogue with yourself and really looking like, “Okay, why am I procrastinating this? What is it about it?” that’s actually going to increase the odds that you complete it.

Pete Mockaitis
So, then if you aspire to, yeah, the New Year’s Resolution, run a marathon, and you didn’t get up for the run, “It’s not like I always do this. I’m never going to be a runner. I should really be better about getting up early. Brent runs amazingly well with consistency. Why can’t I be a winner like him?” So, that’s in your not-so-great column.

But then your honest conversation about consequences might sound like, “You know, well, Pete, this marathon is something that you’ve been looking forward to. You’ve got some buddies who are signed up and jazzed for it and it’s going to be a really cool experience. If this keeps happening, you’re just not going to be ready for it and you won’t be able to do it and it’d be pretty disappointing to have to cancel it.” Okay, so what next? That’s like the honest consequence conversation.

Brent Franson
Yeah. Well, then what next is have an honest conversation with yourself about what to do, “So, okay, I didn’t run today. When is the next running group? If I make that, if I make it to that running group, am I on track? Am I falling too far behind? Do I need to be in a different running group? Am I trying to run early in the morning and I’ve never been a morning person and I should actually be doing these runs in the afternoon or the evening or whatever it is?”

So, I think there’s an honest assessment of, “Okay, I might not be in shape to run this marathon if I keep missing these. Is there a way that I can make this easier for myself? Hey, I want Pete to give me a call in the morning,” or whatever it might be. So, I think it’s the honest assessment of consequences. The beating yourself up is not going to help.

And then the second piece is how do you change the system? What about the system needs to change? You need to go to bed earlier. Do you need somebody to give you a ring? Do you need to run at a different time of day, whatever it might be?

Pete Mockaitis
All right. Thank you. Well, Brent, tell me, anything else you want to make sure to mention before we shift gears and hear about some of your favorite things?

Brent Franson
No, no. As somebody who has a lot of personal experience with this, I think there’s a lot of people who will say, “Behavior change is hard. You can’t change. You’re not going to change.” And I would just say that’s just not true. You can. It is hard but it is possible. And so, whatever those things are you want to change about your life, as hard as that can seem to see in the moment, it is possible. It takes time and you got to focus on it but it’s very possible. I actually defy people the opposite. I defy you not to change. It’s just a question of how you’re going to change.
Pete Mockaitis
Excellent. Thank you. Well, now can you share a favorite quote, something you find inspiring?

Brent Franson
Oh, I like “The Man in the Arena” quote, so I think that’s the Teddy Roosevelt quote and it’s too long of a quote for me to remember off the top of my head. But it’s basically the substance of the quote is I’d rather be among the cold, tired, and bloody among us who are in the arena and who are trying and who are striving for something, and maybe I’m defeated, than among the cold and timid souls who know neither victory or defeat. So, I think putting yourself out there and kind of striving for whatever you want, that’s where the glory and the greatness is, and victory or defeat is secondary.

Pete Mockaitis
All right. And a favorite study or experiment or bit of research?

Brent Franson
The things that are top of mind for me right now, it’s just been so shocking to me as I dig in. I’ve seen this in my own life and then looking at attribution, basically, of behavior change and health outcomes.

And so, like 15% or 20% of health outcomes can be attributed to medical care and it’s 50% plus to behavior, and that’s been so striking to me because I think, in a perfect world in the future, you get a prescription for a drug that’s going to help you, and then next to that you’re getting a prescription for things you need to change that you can change in your behavior, that can help you improve. And so, a lot of the stats and kind of the impact of behavior change has just been, they’re top of mind for me right now, obviously, as I’m spending so much time thinking about this.

Pete Mockaitis
And a favorite book?

Brent Franson
This changes for me a lot. My favorite book are adventure books. And so, The Spirit of St. Louis is a book about Lindbergh and his flight across the Atlantic. It’s just really well-written.

But if you like the adventure stories, there’s a story of called Endurance which is about Shackleton and this crazy survival story down in Antarctica. And so, I love those adventure survival stories.

Pete Mockaitis
And how about a favorite tool, something you use to be awesome at your job?

Brent Franson
Currently, my favorite tool is I have two phones and I have one phone that’s just totally dialed down and doesn’t have any apps on it and I’ve grey-scaled the background. And the more I’m carrying that, because you can just swap the SIMs. I have on my keychain, basically, a little kind of needle, it’s a SIM swapper, it’ll pull your SIM out. And that’s been remarkably helpful for me having a phone that’s just very basic. I’m a dad so I’ve got to be reachable but it just doesn’t really have much. It allows me to focus.

Pete Mockaitis
Cool. And a favorite habit, you’ve got so many?

Brent Franson
Heat therapy. It’s sitting in a sauna, it’s sweating. And so, that, in my own personal dataset has the highest correlation with me feeling good. And so, there’s a whole bunch of interesting science around the health benefits of sitting in a sauna, in a hot dry room basically, and sweating, and so I think that’s my favorite. I also think just top of mind for me now because I haven’t been able to do it, I don’t have a sauna in my home.

Pete Mockaitis
And is there a particular nugget you share that seems to connect and resonate with folks; they quote it back to you frequently?

Brent Franson
I think one of the things I spend a lot of time talking about is that there aren’t that many real rules in life. And so, I think there are a set of ethics that we all want to live by. I want to be honest. I want to be ethical. But a lot of the rules, “You got to take XYZ path if you want to do this or you want to do that.”

Like, there are a bunch of different ways to skin a cat, and so I think a lot of the “rules” are self-imposed. And so, I think thinking creatively about multiple paths to the same place has been really helpful for me, and I encourage others to do the same. I haven’t had the most amazing career, I haven’t had the worst career ever, but I took a different path. I can’t tell you whether or not I graduated from high school, and here I am in Silicon Valley running technology companies. And so, don’t impose unnecessary rules on yourself.

Pete Mockaitis
And if folks want to learn more or get in touch, where would you point them?

Brent Franson
Oh, look, you can email me on brent@mostdays, you can come join us in the Most Days community if you’re trying to change your behavior. We’ve got a supportive community of people who are trying to do this. But, yeah, reach out.

Pete Mockaitis
And do you have a final challenge or call to action for folks looking to be awesome at their jobs?

Brent Franson
Yeah, the challenge I would give anybody is change something about the structure of the way that you work, change something about the structure of the way that you live your life, and see what happens.

Pete Mockaitis
All right. Brent, it’s been a pleasure. Thank you and great luck with Most Days and your adventures.

Brent Franson
Yeah. Thanks, Pete.

Pete Mockaitis
Chris, welcome back to the How to be Awesome at Your Job podcast.

Chris Bailey
You have me back.

Pete Mockaitis
That’s right. It’s number three. That’s pretty rare. Far too rare.

Chris Bailey
Wow, really?

Pete Mockaitis
Did you forget one already?

Chris Bailey
Huh, I think I was asleep through one of them and intoxicated. No, I’m kidding. It’s good to be back.

Pete Mockaitis
Well, it’s good to have you back. And, boy, in the meantime, from my stalking of you because I wasn’t invited, you know, not a problem, I see you got married. Hey, congratulations.

Chris Bailey
Yeah, you can see the ring in the video.

Pete Mockaitis
That too.

Chris Bailey
Thank you for the congrats. It’s fun. It’s been fun.

Pete Mockaitis
Well, so I just imagined that your wedding was a star-studded event full of productivity giants which is why it was odd that my invitation didn’t come through the mail.

Chris Bailey
You know, my wife and I, we’re pretty cheap. Frugal. Cheap has negative connotations. We’re frugal so we just had like a dinner party.

Pete Mockaitis
Oh, no kidding.

Chris Bailey
Yeah, because we thought, “Man, we should put this money towards a house or something rather than a wedding.” And so that’s what we did. It’s hard to keep wedding costs down because you order the same service. The first time you tell them you’re having a wedding. The second time, you don’t. The wedding quote is twice as much.

Pete Mockaitis
Oh, I noticed that. I was tempted to see, “How can I not lie?” It’s like, “We’re having a family gathering. Families are gathering.”

Chris Bailey
Two families, specifically, gathering and combining. We’ll pay a third of the price for that photographer and that photo booth, it turns out.

Pete Mockaitis
Right. Yeah, that’s wild because they know they can get you. And so, well, you’re married and I want to get your quick take. So, you’re a productivity thought leader.

Chris Bailey
Oh, no, please don’t say that.

Pete Mockaitis
You lead thoughts. What has been like sort of the marital adjustment in terms of how does it feel different?

Chris Bailey
Well, you know, Pete, life as a thought leader is challenging during the best of times, let alone when you’re trying to introduce thought leadership into a new…oh, man, I feel like such a douche right now. But I don’t know, it’s fun. In a way, nothing has changed but, I guess, legally, pretty much everything has changed. We’re both pretty productive. I think the biggest thing that’s changed lately is how our routines are integrated into one another.

I think pretty much everybody on the planet has the same situation that they’re facing where maybe they work with their loved ones, maybe they’re not newly-weds and so their work situation is becoming more challenging perhaps. And we’re all trying to find a new normal right now amidst the virus shakeup, the great shutdown, the hibernation, whatever you want to call it. We’re all trying to find new routines.

So, we settled into a nice routine of working from home around one another. I have my office which makes things a bit easier for me, but she has her own system of doing focused work in her desk area. So, I don’t know, we’re having fun, we’re dealing with the challenges, and we’re just having a good time.

Pete Mockaitis
That’s excellent. Well, so I caught your name in the Washington Post, nice job, thought leader. And I was like, “Oh, yeah, let’s get Chris again,” because, yeah, we’re in a new world for awhile here. And we’ve had a couple people with sort of episodes kind of really particular COVID-focused and then just a smattering of COVID tidbits and some others. But I want to get your take on, alright, so we’re in this environment where there’s a virus raging, there’s some restrictions and limitations. Some folks are really gung-ho, like, “This is going to be my moment to do this stuff,” and other people are saying, “No way. There’s such a mental load. I’m going to do almost nothing.” How do you think about this?

Chris Bailey
I think everybody is different, and that’s a terrible answer that nobody wants to hear, but the fact of the matter is everybody’s situation is different during a time like this. And productivity is so often a process of understanding the constraints inside of which we live and work. And in a situation like this, everybody’s constraints are changing overnight, and we all had different ones to begin with. So, what we’re seeing right now, it’s a word that isn’t mentioned enough, but privilege. Those of us who have cushier jobs where we’re able to work from home, we’re not experiencing the economic brunt of the crisis that’s going on.

Something else is kids. Our lives are structured, we don’t have kids at the time, but our lives are structured around families and daycares and schools, and those kids existing in a system that isn’t our home during the day when we’re trying to work from home. And so, I think a question like this, you know, there are a lot of posts flying around right now, “Oh, make the best of your quarantine time. Don’t gain the quarantine 15. Lose the quarantine…How to stay productive, how to write the great American novel whilst in quarantine.”

These things totally miss the mark. They don’t get the fact that, “Okay, maybe my situation is different from yours, which is different from the situation of a single working mother with three kids, which is different from the situation of a retiree, somebody who lives in an old-age home, whatever.” Everybody’s situation is different.

And so, I think we have to, A, realize that we’re all operating under different constraints, and, B, not feel guilty about how we’re spending our time right now, because the simple truth and the fact of the matter is some of us are struggling, and that’s okay. It’s okay if you find it hard to be productive right now. It’s okay if you find it hard to focus. It’s okay if caffeine is no longer working for you for some reason. It’s okay if you feel a bit anxious. These feelings are universal and we do need coping strategies for these, but we do need to take care of ourselves at the same time.

People talk of the importance of self-care in the normal-est of times because it’s just a topic that we need to hear and practice, but it’s so much more important right now. And so, in a way, I think I’m a bit fed up with people giving too much productivity advice right now, saying that we should make the best of this time while they don’t recognize the fact that everybody is going through something different right now, and maybe that works for them but maybe not for everybody else.

Pete Mockaitis
Yup.

Chris Bailey
Sorry, rant over.

Pete Mockaitis
No, that resonates. It’s absolutely true. We’ve all got a different situation and sometimes it’s a more dramatic change for some than others. I’m still working from home in my home office, which is what I was doing before the pandemic, although there’s different things going on in the family and kid situation. And so, I think that’s a great word right there in terms of it’s okay and it’s normal to be experiencing those sorts of things. So, I’d like to know, that’s one mistake is beating yourself up. Another mistake is providing one-size-fits-all prescriptive advice. What are some of the other don’ts or mistakes you recommend we avoid as we’re trying to stay productive during this time?

Chris Bailey
I think trying to push yourself too hard. It’s something that I’m quickly realizing during a time like this because I’m feeling anxious just like most other people. I have parents who are getting a bit older. I’m connected. My wife has asthma so she’s definitely one of the more vulnerable people in a situation like this.

I think something we need to realize right now is that the path to greater productivity during a time like this is through calm, right? By investing in our calm, we’re able to invest in our sense of productivity at the same time. And the reason for this is our minds are so anxious, they’re so revved up, mine is anxious just like everybody else is. In a time like this, when there’s so much chaos flying around us in our mental and our physical environments, it’s often a settled mind that we need more than almost anything else.

So, the path of productivity is through the lens of calm. And so, if there’s another mistake that we’re making, A, we’re not being kind enough to ourselves, B, we’re trying too hard to be productive, but, C, we’re not investing enough in calm, and there are multiple ways of doing this. One of my favorites that I’ve started to do each and every morning is investing in the analog world. When we’re spending our days inside, we tend to gravitate towards screens. We tend to gravitate to what’s latest and loudest at the expense of slowing down a little bit, and maybe disconnecting a little bit, and being kind to ourselves, and being patient with ourselves, and doing something slow with our time.

So, that’s something that I think is worth getting across. In addition to self-kindness, in addition to taking it easy with your productivity a little bit, invest in calm more than you think you ought to because that’s often…that’s one of the greatest returns on our productivity. And here’s the ruler stick against which we should be measuring our productivity advice today, is, “For every minute we spend on a piece of productivity advice, how much time does that allow us to make back?”

And so, some things, watching Netflix, for every minute you spend watching Netflix, you probably lose about a minute of productivity because that’s the opportunity cost of watching that. Maybe you’re a bit less motivated after the fact and so, you actually lose more time than you spend. But other strategies like planning out our day is a really good example of this. For every minute you spend planning out your day, you make back 5-10 minutes of productivity because of how much more focused you’re able to work.

In an environment as chaotic as the one in which we’re finding ourselves today, calm actually produces a remarkably high return on our time because trying to work with an anxious mind, it’s a struggle to focus, it’s a struggle to pay attention, it’s a struggle to think deeply, and do deep work, and hyper-focus on what’s important each and every day. But it’s calm that provides us with the greatest return. So, maybe that trifecta of ideas might help people out.

Pete Mockaitis
Well, when it comes to investing in calm, I’d love to hear, I guess there’s many ways you can do that. Let’s rattle them off. So, you’re doing some analog stuff, you’re doing some non-screen stuff, what are these things?

Chris Bailey
I think the analog world is key to spend more time in. And here’s the thing, a lot of people think calm is a passive thing, like, “Oh, I have a few minutes to spare. Let me go on Twitter. Let me check the New York Times. Let me hop on the Washington Post and see what thought leaders are saying about this current pandemic crisis.” But this is our impulse because we gravitate again to what’s latest and loudest, but it’s not necessarily right. And, by the way, we shouldn’t beat ourselves up over that. It’s our natural impulse to gravitate to what’s latest and loudest. But maybe a good way of phrasing this is that we deserve better than we’re giving ourselves.

We deserve like genuine, true relaxation. We don’t deserve Twitter. We deserve more than Twitter. We deserve more than the news. We deserve more than Facebook right now. And so, a good place to start is realizing that calm, acquiring calm, is often an active process. It doesn’t just waff over us. We have to go and seek it out and invest a little bit in it.

And so, I’m kind of an antisocial person. In the best of times, I’m always trying to find excuses not to hang out with people, “Oh, I’d love to grab a drink tonight, Pete, but I have to go to bed early and wake up early the first thing in the morning.” But the truth is, after I spend time with people, I realize, “Oh, there was nothing to be anxious about. And, oh, it took a little bit of energy to get started with a tactic like that, but I was all the more calm for it.” And I think this is something we need to keep in mind right now, is it’s often through actively investing in relaxation strategies that we get the most calm.

And so, anything that allows us to reconnect with the fact that we’re human is a wonderful wellspring of calm. So, meditation, just focusing on our breath, it’s a simple reminder that we’re human, but it’s a beautiful one. Exercise, something we’re probably not getting enough of if we’re in a situation where we can step back a little bit from the current situation and invest in that. Eating good food, proper food that our bodies evolved to thrive in, not processed stuff, that actually elevates our cortisol levels, which is the hormone that our body produces in response to stressful situations. So, simple things like that. Finding something to savor each and every day.

So, I’m drinking a protein shake right now, as you can see, Pete.

Pete Mockaitis
You’re savoring it.

Chris Bailey
Savoring the hell out of this thing because it’s this delicious concoction – Vega Protein Shake. Not only are they vegan, if you’re into that, but they also have only one gram of sugar yet they’re chocolate-flavored. They contain a lot of cocoa so I like to savor that. But find one thing to savor each and every day. It’s an active process, and you think, “Man, why don’t I just savor stuff? Why do I have to make a task, a job out of it?” But the truth is you’ll get so much more out of what you’re savoring when you make a deliberate effort to do so.

No cheeseburger will be as delicious as the one you focus on with 100% of your attention because you’re trying to savor the heck out of it. No protein shake will be as delicious and energizing. No conversation will be as engrossing as the one you’re in completely. And so, this is something that we need to find. Engagement is a salve for anxiety, and so when we find things to be engaged with, not only do we become more productive, we also find calm, we also are able to settle down a little bit, become a bit happier, and enjoy the process of doing things.

One other thing that I’ll mention, at the risk of going too long on this answer but I think it’ll be helpful for people, is we walk around so often with a productivity mindset. And so, what I mean by this is we’re always looking to tick boxes, we’re always looking to get things done, and we never really let up with this mindset. So, when we find ourselves with a bit of time during which we can relax, instead of doing something that is genuinely relaxing, we realize, “Oh, we have just a few minutes of time. Let’s vege out.” When, really, intentional relaxation is what we need during which we set aside this productivity mindset when we’re trying to accomplish things.

And when we deliberately set aside this mindset, it abolishes the guilt that we would normally feel that comes along with active relaxation. So, we have this guilt of relaxation that often arises when we do something that allows us to invest in our calm, which is kind of ironic because when calm allows us to become more productive, we shouldn’t feel guilty about how we’re spending our time, and yet we do. And so, do minus productivity mindset. And the savor list, and the things that I was just mentioning, they do help combat this certain mindset because instead of trying to tick a box, we try to enjoy and experience a moment that we’re having.

Pete Mockaitis
Ooh, there’s a lot of good stuff there. You’re a real thought leader.

Chris Bailey
Sorry, that’s like a loaded suitcase that you now have to unpack.

Pete Mockaitis
Well, no, I dig it. Well, so then let’s talk about, alright, the process of savoring. So, you could savor a conversation, you could savor a glass of wine or a chocolate protein shake, a song, music, a sensation, a massage.

Chris Bailey
What song are you savoring right now?

Pete Mockaitis
That’s a fine question. You know, I’ve actually been saving just some select nostalgic silly songs that remind me of happy times and laughter and friendship. So, it might be like Death Cab For Cutie “The Sound of Settling” for example.

Chris Bailey
Oh, that’s a classic tune.

Pete Mockaitis
It brings me back to college and my roommate and just like being silly, and it’s like, “Oh, those are fun times.”

Chris Bailey
Yeah.

Pete Mockaitis
So, how does one savor?

Chris Bailey
Well, what’s something in your life that you enjoy?

Pete Mockaitis
I enjoy hanging out with my kids.

Chris Bailey
Yeah. So, how do you savor something like that? You bring your full attention to it. That’s it. We savor things automatically when we bring our full attention to them. And, also, when we notice what’s good about the things that we’re paying attention to. And so, this might sound like the corniest thing in the world, but it actually does work. Savoring things in gratitude trains our mind into looking for more opportunities that surround us.

So, I like savoring my morning cup of tea. I have a whole tea process. I’m a fan of Oolong tea and so I have a fancy kettle where I can make the perfect temperature for Oolong. It’s kind of like a green tea. By the way, the reason people don’t like green tea is not that green tea tastes bad. Everybody is like, “Oh, green tea tastes so bitter.” The reason green tea tastes bitter is you’re burning it. Green tea is meant to be steeped at around, I think it’s 80 degrees Celsius boiling water, around 100.

So, that’s step zero, get the tea at the right temperature. But in the morning, I just sit. I have a hanging chair in my living room that I got from Wayfair, and it kind of swings back and forth. And I’ve usually just woken up, so I wake up, I walk over to the kettle, I steep myself a nice cup of tea, and then I bring it over to the hanging chair, and I just simply try to enjoy the taste of it.

Pete Mockaitis
Don’t spill on yourself in the hanging chair.

Chris Bailey
Yeah, try not to sway too much or bump into something in my tired stupor. But a bit of sway never hurt anybody, as the old saying goes, and so I just kind of sway a little bit and enjoy that cup of tea, noticing the flavor. I think another key to savoring is to notice as much as you can, because when something is a desirable experience, the more you notice, the more you’re able to savor. So, notice as much as you can, bring your full attention to something, look for the things that are worth savoring embedded within an experience.

I don’t think there is anything in the world that cannot be savored. And that might sound like an odd statement because there’s a lot of negative things in the world, but savoring is all about a mindset. By God, Pete, there are these twisted people that derive pleasure from pain. If we can derive pleasure from pain, we can learn to savor pretty much anything. That’s not to say that there aren’t genuine challenges. That’s not to say that we should be placing rose-colored glasses over our entire life, neglecting reality, but this is to say that no matter the time, no matter the circumstance, we can always find something to enjoy deeply even.

Pete Mockaitis
You know, I buy it. I was just thinking earlier about finding joy, and that I’m going to be proactively seeking it out, and noting it, and celebrating it, and express some gratitude for it, so that aligns much of what I’m thinking.

Chris Bailey
Yeah. And something that people can do right away. Make a list of everything you savor. And you don’t need to think into the future. Look into your past. What experiences have you had that have enveloped you completely that you found just really enjoyable? Was it a conversation with a certain friend that always seems to draw you in? Was it a cup of tea? Was it a favorite sushi meal from a place that you frequent?

Make a list of everything that you savor. Every day pick one. Treat yourself. And by savoring things deliberately, it’s a nice way of finding calm. You don’t even need to do anything hard with this strategy. You don’t need to focus on your breath for half an hour on a meditation cushion, for God’s sake. You just have to do something you enjoy and bring your full attention to it completely. Do it a bit slower so it goes on for longer. It’s nice. It’s just a nice thing.

Pete Mockaitis
Well, so think that’s a great practice to do daily and always. I’d love to hear, if you were to zoom in to the moment in which, all right, some stuff needs to get done pretty soon, and we’re not feeling it. We are not in that groove but we kind of got to get into that groove kind of fast, savoring is a good kind of long-term strategy. What do you recommend for, in the here and now, we got to shake off the funk, how do you do it?

Chris Bailey
Patience is how you do it. We can become engaged with pretty much anything. That’s kind of the point of meditation. You learn to be able to focus on your breath because the idea is the breath is so boring. It’s more boring than watching paint dry, and our mind actively wanders away from it. And so, if we can focus on our breath and become engaged with our breath, we can become engaged with pretty much anything. But we do need to be patient with ourselves as we settle into certain tasks.

So, if you’re working up to something, a big task, say, you’re writing a report that your mind is finding really aversive, warm up to it. Maybe set a timer for 10 minutes and give yourself the choice, either work on that thing or do nothing. Your mind will settle down naturally and you will be able to warm up to something. So, start with that ugly task if you want, but you can also start with smaller tasks ahead of doing that so you don’t need to do that report right away. But maybe just answer a few emails first, maybe start with something that doesn’t require your full attention, and warm up to doing that thing.

Also, pay attention because anxiety, these days, is not consistent. Usually, it ebbs and flows over the course of the day, and there will be times of your day, for me it’s the morning, although I’ve gotten better, kind of managing things as the pandemic has worn on. For me, it’s the morning though, or at least it was at the beginning, where that was my calmest time of the day, and the anxiety would come later on in the day when I would tune in to the press conferences du jour here in Canada.

And so, I would take advantage of that morning calm by doing the focus work, the hyperfocus work, the deep work, that there was a struggle much of the rest of the time. And so, align the difficulty and complexity of the work you’re doing on top of how you’re feeling throughout the day, and that’s one of the biggest piece of advice that I can give, not only it lets become kinder to yourself, but it lets you warm up to more productive tasks, and also it lets you get more productive tasks done as you become more patient with yourself. You’ll probably need a bit of time for certain tasks but do take it.

Also, know how you start the morning. It matters more than almost anything else. So, distraction begets distraction, stimulation begets stimulation, so the more stimulated and distracted we become, the more we want to continue with that level of stimulation. So, what this means though is if you start the morning on a slow note, if you do something that calms you, if you find something to savor, hey, call back to the previous tactic. Find something to savor first thing in the morning. Play with your kids for half an hour, set a timer, whatever you need to do.

If you find something to savor first thing instead of just checking the news, you’ll find that you’ll become calmer automatically, and that it’ll be easier to focus when you delay the time of first check, because once you get caught into the rabbit hole, you want to just keep going. But if you start the day on a calm note, your mind won’t want to escalate how you’re feeling and it’ll be easier to find calm in a situation like that.

So, when you start calm, you stay calm, but do give yourself a bit of time to warm up to certain tasks, overlay the complexity of work to how you’re feeling if you find that how you’re feeling fluctuates quite a bit still.

Pete Mockaitis
All right. Well, Chris, tell me, any final thoughts before we shift gears and hear about some of your favorite things?

Chris Bailey
You deserve better than to distract yourself right now. And this is a lesson that it’s easy advice to give but it’s something that I’m continually re-learning. We need to reflect on how our behaviors these days, more than almost any other day, what emotions they lead us to feel. So, we tend to gravitate to apps like Instagram and other distractions when we’re resisting how we’re feeling in the present moment, almost like an escape hatch in a way.

Mind the escape hatches of your day and pay attention especially to how you feel after you indulge in them because it’s sometimes with a bit of extra work that we find tasks that are slightly more challenging. For me, practicing the piano is more challenging than going on Instagram, but the feeling that I have after a session of playing the piano, after a session of knitting, after taking a bath, the feeling after these strategies, when I compare them to Instagram, or Twitter, or email, or YouTube even, they’re not even close. They produce more calm. They produce more relaxation. They produce less anxiety. They produce more happiness.

Pay attention to how you feel after indulging in the activities that are habits, have always been habits, to these days more than any. And, now, these days, habits aren’t the same as they were before. If you check up on the news first thing in the morning, usually you weren’t depressed the rest of the day, but if you find that you stumble upon a couple of, frankly, depressing stories each morning, it might be a bad way to start the day.

There was one study that was connected, I believe, by Shawn Achor, he’s an author and a happiness researcher, where he exposed participants to just, I think, three or four minutes of negative news the very thing in the morning after people woke up. And when he measured participants’ levels of happiness six to eight hours later, he found that the group that experienced that negative news was 27% less likely to rate themselves as being happy.

Pete Mockaitis
Yeah.

Chris Bailey
Wow, what a reminder that the information we consume matters, and that we need to mind the quality of it these days more than almost any other.

Pete Mockaitis
Beautiful. Thank you. And, now, could you share a favorite quote, something you find inspiring?

Chris Bailey
Well, I don’t know where this quote came from. I don’t think I stumbled upon it myself, just something, a thought of mine, but my favorite quote that I think about a lot is “Why do anything if you’re not going to do it right?” I love that, and it speaks to pride of what we do, of our actions, of our work, of what we say, of how we act towards others, and make others feel throughout the day too.

Pete Mockaitis
All right. And how about a favorite book?

Chris Bailey
Oh, I’d find it funny if I did this. This is the third interview and I’ve mentioned three different favorite books.

Pete Mockaitis
Oh, we want that. Well, actually, keep it coming.

Chris Bailey
Yeah, let’s do “How Not to Die” by Michael Greger. I probably haven’t mentioned this before but it’s one that I’m re-reading. It’s one that I think is worth re-reading every few years. And it’s about the foods that we need to eat in order to live the longest, that are all validated by science. And here’s, again, the golden measurement for any productivity tactic, how much time do you get back. By God, this book might save you 10 or 20 years of your life by extending it by that much, so I can’t think of a better productivity book than that.

Pete Mockaitis
Oh, thank you. And how about a favorite tool, something you use to be awesome at your job?

Chris Bailey
Well, we just bought a drill…

Pete Mockaitis
Oh, good choice.

Chris Bailey
…for home reno projects. But this clicky keyboard, this mechanical keyboard I would recommend…

Pete Mockaitis
Oh, I’ve seen those.

Chris Bailey
…to almost anyone. This is the… I don’t remember the exact model. Oh, it’s on the bottom here. The Keychron K2 Wireless Mechanical Keyboard. And it’s these beautiful cherry brown switches that are like chocolate to write on, and it’s beautiful. It’s rich. It’s just a wonderful writing experience. I would equate, if you do a lot of writing throughout the day. Have you ever played a piano, Pete, in your life?

Pete Mockaitis
Oh, yeah.

Chris Bailey
Yeah. You know, those like really crappy keyboard pianos where you press down and there’s no weight, and you think, “Oh, I’m just flipping a digital switch somewhere in the system, and it’s playing a sound through the speakers.” That’s what a regular keyboard feels like to me after enjoying the experience of a mechanical keyboard. It’s like upgrading from one of those crappy keyboards with no weight behind it to a grand piano. It’s all about the feeling. What you write matters more when you write it on a mechanical keyboard.

Pete Mockaitis
Oh, cool. Thank you. And how about a favorite nugget?

Chris Bailey
Oh, man, probably productivity is the product of our time, attention, and energy. That’s one of them. And, also, the state of our attention determines the state of our lives. Those are probably the top two. There’s probably others. I have to look that up. I’m curious.

Pete Mockaitis
Well, right on.

Chris Bailey
Hey.

Pete Mockaitis
And if folks want to learn more or get in touch, where would you point them?

Chris Bailey
Well, there are a few places. My books are called “Hyperfocus” and “The Productivity Project.” I have a podcast now that I do with my wife called Becoming Better which we have a blast doing. And my website is called A Life of Productivity. There’s no ads, no sponsorships, just hopefully helpful productivity advice and one annoying newsletter popup.

Pete Mockaitis
And do you have a final challenge or call to action for folks seeking to be awesome at their jobs?

Chris Bailey
Notice how different apps make you feel, the ones that you spend time on throughout the day. So, sometimes we’re on Instagram or Snapchat and we kind of scroll over to the wrong side of the app, and we see the selfie camera fire up, we usually don’t have like a huge gleeful expression on our face, like, “Oh, I’m on Instagram. What a wonderful time in my day and in my life.” We usually have kind of a dull stimulated look on our face because we’re not tuned in to how we feel when we’re using technology and when we’re engaged in certain activities.

I would say mind how you feel when you engage in your digital world this week, today even, to start after listening to this podcast. How do you feel after checking Twitter? How do you feel after checking the New York Times or the Washington Post? Mind that and change your behavior based on that. It’s one of the biggest and best weeks that we can do.

Pete Mockaitis
Chris, this has been a treat. I wish you all the best in your life of productivity.

Chris Bailey
Thank you. You, too.