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SPEAKER_03
 Bring a little optimism into your life with The Bright Side, a new kind of daily podcast from Hello Sunshine, hosted by me, Danielle Robay.
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And me, Simone Boyce.
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Every weekday, we're bringing you conversations about culture, the latest trends, inspiration, and so much more.
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I am so excited about this podcast, The Bright Side.
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You guys are giving people a chance to shine a light on their lives, shine a light on a little advice that they want to share.
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 Listen to The Bright Side on America's number one podcast network, iHeart.
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Open your free iHeart app and search The Bright Side.
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Hey, everyone, this is Molly and Matt, and we're the hosts of Grown Up Stuff How to Adult, a podcast from Ruby Studio and iHeart Podcasts.
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It's a show dedicated to helping you figure out the trickiest parts of adulting.
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 like how to start planning for retirement, creating a healthy skincare routine, understanding when and how much to tip someone, and so much more.
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Let's learn about all of it and then some.
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SPEAKER_08
Listen to Grown Up Stuff How to Adult on America's number one podcast network, iHeart.
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Open your free iHeart app and search Grown Up Stuff.
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SPEAKER_05
 Discover a new educational and interactive podcast, Stories for Kids by Lingokids.
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Our episodes are packed with fun activities.
0
SPEAKER_05
Right, Elliot?
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SPEAKER_06
Oh, yes.
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SPEAKER_06
We went shape hunting around the block, and we found spheres and cubes on the street.
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SPEAKER_06
That was great fun.
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SPEAKER_05
Join Stories for Kids, the Lingokids podcast, inspiring you to learn while having fun.
0
SPEAKER_05
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_01
 Sometimes you can be productive, but it doesn't mean that you're effective.
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Productive means you get a lot of things done.
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Effective means you get big, important things done.
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And I find that when I'm exhausted and I'm tired, I struggle to do those effective things, even if I'm able to do a lot of things and check them off.
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 Hey everyone, welcome back to On Purpose, the number one health podcast in the world.
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Thanks to each and every one of you that come back every week to listen, learn, and grow.
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Now, I'm gonna be honest with you, it's 9.15 p.m.
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and I have been working around 14 to 15 hours a day this past week.
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 I am tired.
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I am really, really tired.
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And today's episode is inspired by that.
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The truth is, if you've been overworking, get some sleep.
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If you're on the verge of burnout, please, please, please speak to a doctor, speak to a medical professional.
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Take a break.
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 The reason I'm recording this episode and podcast is because I often think that we sometimes get into these situations where we've overworked a little bit, we need to push through that last little step, but I would say that if you can get sleep right now, if you can get rest right now, please, please take it.
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 This is for those of you who know that you just need to push a little bit further, and I'm going to give you some advice that will help you push through, but I still want you to get some sleep.
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Now, why am I tired?
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I flew to Egypt for 24 hours.
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Just so you know, there is a connecting flight from LA to Egypt.
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It takes, in total, door to door, probably around 26 hours.
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I was in Egypt for exactly 24 hours, and then I came back.
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I went for work.
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 I came back, went to a work dinner, the moment I came back, showered, went to that dinner, came back, woke up the next morning, and started a full work week.
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And then, because it's the week before the Oscars, I had a lot of events to attend in the evening, work dinners, I had client meetings, lots of different things going on, and in the daytime I was recording podcasts, interviewing amazing guests.
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It's been a fulfilling week.
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 It's been an amazing week.
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I feel so grateful that I've had this week.
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But the reality is also to accept that I'm tired.
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Now, I know you can relate to this.
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I know so many of you listening right now are feeling like, Jay, I am tired too.
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 I am exhausted too.
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Maybe you've had too much on at the weekends.
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Maybe your family was just in town.
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Maybe you've been going through some personal stuff.
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Whatever it is, I'm so glad you chose to be here and I'm so happy that we get to try and talk about this together so that I can share some insights that help keep me going when this is going on in my life.
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 So studies show that around 50% of people report feeling tired between 3 and 7 days a week.
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The results also reveal a gender gap.
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Women were sleepy on an average of 3.4 days a week and men were tired 2.7 days on average.
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Now only 16% of respondents reported not feeling sleepy at all during a typical week.
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 Sleepiness, cited by 58% of all respondents.
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Most commonly affected respondents' mood, followed by the willingness to go out in the evening, ability to focus, and exercise and productivity.
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Now, the most common coping strategy, studies say, is to shake it off and keep going.
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62% of respondents said that, followed by getting fresh air, which was 35%.
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Drinking coffee was 33%, you know who you are.
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And those
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 are not the strategies I'm going to be sharing in today's episode.
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Why?
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Because I believe that there are a different set of habits that I practice, that I look upon, that I try and embody when I am in this position.
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 Now, I don't allow myself, I would like to say, to get into this position very often.
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I'll make sure that I rest at the weekends and I'll recoup.
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I make sure that I get some extra early sleep the night before.
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So this is a rare occurrence for me, but nevertheless, I have a plan for when this happens.
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I've been working every weekend for the past month, and so I've been a little out of sync with my schedule, and therefore I have to have a plan.
0
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 Now the reasons that people say they are struggling with their energy is long work hours, 53%.
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Another thing obviously during the lockdown was staying indoors.
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Too much screen time is tiring for people and a lack of regular routine.
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These were the leading causes for prolonged feelings of exhaustion.
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So today I'm going to share with you the habits and practices I use
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 to help me when I need to get work done, even when I'm tired or exhausted.
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The first thing that I do is that I'm genuinely clear about how much energy this is truly going to require.
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 I ask myself, how much energy is this truly going to require?
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Because when I'm tired, often we're not able to properly associate time and space.
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How many of you when you're tired feel you make bad decisions?
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 When we feel fatigue, when we feel exhaustion, we make poor decisions.
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How do we make better decisions?
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By actually trying to get accurate, by thinking about how much energy this task that we need to accomplish is genuinely going to require.
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And we have to base it on how much energy it's taken in the past, if we've done the task before.
0
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And when we're honest about the energy,
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 We can then check in with ourselves and ask ourselves, can I rise to that energy level?
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Can I bring it to that energy level?
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And the question even more succinctly is what is the minimum energy required to do this?
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Often when we're tired, we're thinking this thing's going to take maximum energy, but it's not.
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What is the minimum energy that this thing is going to require from us to complete?
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Because can we rise to that minimum energy is really the question that you have to ask.
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 Now what do you do with that?
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Chances are you're too tired so you're thinking oh well you know I'm probably not gonna give the right answer and I'm probably not going to make the right decision.
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One of my favorite things is this time is to go and grab a couple of dates.
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 What I love about grabbing a couple of dates is that dates are high in natural sugars.
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So if you need a quick burst of energy, instead of going for a second cup of coffee, go for a handful of dates.
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And if you don't like them plain, you can actually make some energy balls or put them into oatmeal bars.
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The thing about dates is that they have an excellent nutrition profile, says Healthline.
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 Since they're dried, their calorie content is higher than most fresh fruit.
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The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.
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And they're high in fiber.
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With almost seven grams of fiber in a 3.5 ounce serving, including dates in your diet, is a great way to increase your fiber intake.
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So for me, grabbing those dates before I make a decision
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 to assess the amount of energy I have is a fantastic way to know how I'm going to feel when I take on this next task that I have in front of me.
0
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The reason why this is fascinating is that they found this research in a study of judges in a courtroom.
0
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 they found that judges gave more lenient sentences after lunch than they did just before lunch.
0
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When judges gave sentences just before lunch, those people received the harshest sentences because judges were likely hungry, thirsty and waiting to eat.
0
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They had lost their energy, they were feeling a sense of fatigue, so they made poorer decisions.
0
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 Now, when they were able to go and get lunch and then when they came back, now that they were feeling fresh and alert, their sentences changed.
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Now, that's obviously worrying to hear in a courtroom, but the same thing applies to us.
0
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If we're doing decision-based activities, we need to make sure we've eaten, we need to make sure we have some energy.
0
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If we're trying to do discipline-based activities, we need to be careful about knowing how much energy we need so that we don't overexert.
0
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 Now another thing I'm going to say is how do you get work done when you're tired or exhausted is that you perform easier or harder tasks.
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Now this is something I want you to think about, reflect on and understand about yourself.
0
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Some of us get energy from doing harder tasks first and some of us get energy from doing easier tasks first.
0
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 We all feel different ways of momentum and you only know this by observing yourself.
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Are you someone who feels like, yes, I got the first task of the day done, it was easy, it was simple, I'm done, now I feel confident to move on.
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Or you say to yourself, you know what, if I accomplish this, I can do anything.
0
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 Right, so you're going to start with the hardest.
0
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Neither is right or wrong.
0
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There used to be a time when I thought either or, but I've started to realize that everyone's mind works so differently that it's so important for us to be aware.
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So I find that I like to start my day doing something difficult.
0
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It may be a cold shower, it may be a cold plunge, something that makes me feel like I can accomplish the rest of the day.
0
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 I did say that you could start with easy or harder first because we are all different, but studies do show that doing the easy thing first can be less productive.
0
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The idea is reinforced by behavioural research that shows that starting with easier tasks first is not helpful overall.
0
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Studies say that the data shows this is the case even though it can initially feel good to take the path of least resistance in an attempt to get the ball rolling.
0
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 The human brain is wired to feel positive about short-term rewards, so we're more inclined to take actions that result in gaining those short-term rewards.
0
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And hardest tasks require you to be more patient, to be more resilient.
0
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 The stress of putting off a difficult task negatively affects productivity towards all other tasks performed.
0
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So because you keep putting off that hard task and you keep trying to get these quick wins, these quick dopamine hits, you can often set yourself up for
0
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 for just stress and pressure of putting something off again and again and again.
0
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The other thing we have to realize is that studies showed that after a 50-hour work week, scientists have found that the work output of an employee workforce drops off a cliff.
0
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Once the number of hours passes 55 hours, work output is almost nil due to exhaustion.
0
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So we really have to take a look at our whole week and ask ourselves, are we really pushing too far too often?
0
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 The study's going to say that the impact of this decline in being effective is that people who work 70 hours a week are achieving next to nothing in the extra 15 hours they choose to work.
0
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Now, I can relate and I would debate that also.
0
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I feel like I can be effective and productive.
0
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Actually, let me explain that.
0
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Sometimes you can be productive, but it doesn't mean that you're effective.
0
SPEAKER_01
 Productive means you get a lot of things done.
0
SPEAKER_01
Effective means you get big important things done.
0
SPEAKER_01
And I find that when I'm exhausted and I'm tired, I struggle to do those effective things even if I'm able to do a lot of things and check them off.
0
SPEAKER_01
 We've been getting so many amazing reviews for the Daily J, my new daily guided meditation series on the car map.
0
SPEAKER_01
You might have heard a couple of snippets on the podcast for a few weeks.
0
SPEAKER_01
So in case you haven't had the chance to check it out, I just wanted to share this review from Caitlin, an elementary school teacher from New Jersey.
0
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 Here's what she had to say.
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 My school district has spent a great deal of time focusing on social-emotional learning, SEL, through this school year.
0
SPEAKER_01
We try to teach coping skills and focus on teaching kids how to deal with their feelings and become the best version of themselves.
0
SPEAKER_01
As someone who has also been experiencing the many anxieties of the world today, I have recently downloaded the Calm app, thanks to my mum.
0
SPEAKER_01
My mum and I are big fans of yours and once she heard that you will have 7 minutes of Daily J each day, she encouraged me in doing this.
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SPEAKER_01
 Your meaningful ideas and meditation have quickly become part of my daily routine, so much that I've begun incorporating some of them into my SEL morning meetings with my 3rd graders.
0
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If you've ever wanted to meditate with me, join me on the Calm app for the Daily J, a daily guided meditation where I'll help you find calm in the chaos, plant beautiful intentions for a happy, abundant life, and simple steps for positive actions to get you closer to the life of your dreams.
0
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 Meditate with me by going to calm.com forward slash J to get 40% off a calm premium membership.
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That's only $42 for the whole year for a daily guided meditation.
0
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Experience the daily J only on calm.
0
SPEAKER_04
 When you find that bright spot to help you get through your day, it's powerful.
0
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That's where The Bright Side comes in.
0
SPEAKER_03
A new daily podcast from Hello Sunshine that's bringing you a daily dose of joy.
0
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I'm Danielle Robay.
0
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And I'm Simone Boyce.
0
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Listen, both Danielle and I are reporters.
0
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We've covered the news and we know the world can feel heavy, but The Bright Side podcast is a space to have a little fun, to learn something new and get into some friendly debates.
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 That's right.
0
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Join us five days a week to see how life can look from the bright side.
0
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We'll hear from celebrities, authors, experts and listeners like you, whether it's relationships, friend advice or figuring out how to navigate life's transitions.
0
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We'll talk through it all together.
0
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Listen to the bright side from Hello Sunshine every weekday on the iHeartRadio app, Apple podcasts or wherever you get your podcasts.
0
SPEAKER_05
 Parents, ready to discover a new educational and interactive podcast for kids?
0
SPEAKER_05
Join Stories for Kids by Lingokids, where episodes are packed with fun activities.
0
SPEAKER_05
Right, Elliot?
0
SPEAKER_06
Oh, yes!
0
SPEAKER_06
We learned how to recycle at the beach.
0
SPEAKER_06
 That was great fun!
0
SPEAKER_06
Cowie, what do you say?
0
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It was!
0
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And that time when we did the science experiment, and Billy made raisins dance!
0
SPEAKER_06
That is so cool, Billy!
0
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He did!
0
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Not to mention when a certain Elliot took up swimming classes with Lisa.
0
SPEAKER_05
That was me!
0
SPEAKER_05
Bet you can't catch me!
0
SPEAKER_05
I'm going to get you!
0
SPEAKER_05
 All this fun and more in our Stories for Kids.
0
SPEAKER_05
Lingo Kids' Stories for Kids is now available on Story Button, the kid-friendly device for screenless podcast listening.
0
SPEAKER_05
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_02
 When the Taliban banned music in Afghanistan, millions were plunged into silence.
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Radios were smashed.
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Cassettes burned.
0
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You could be beaten or jailed or killed for breaking the rules.
0
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And yet, Afghans did it anyway.
0
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This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
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 The danger they endured.
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They said my head should be cut off.
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The joy they brought to the nation.
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SPEAKER_09
You're free completely.
0
SPEAKER_09
No one is there to destroy you.
0
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I'm John Legend.
0
SPEAKER_02
Listen to Afghan Star on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_01
 Now one of my other habits that I love to do when I'm trying to get work done when I'm feeling tired is get a shower.
0
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I remember turning up to an event and I'd been asked to go on stage at 9.30pm.
0
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That is my bedtime.
0
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Can you imagine I get to an event, there's thousands of people in the audience, I'm asked to go on stage at 9.30pm and in my head I'm thinking it's going to be my
0
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 bedtime?
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How do I wake up?
0
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And sometimes I'm jet-lagged too the other way where I'm really tired at that time.
0
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One of my favorite tips at this time is to take a shower.
0
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I know it sounds obvious but a cold shower as well.
0
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Taking a shower can refresh you in the best way.
0
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So the studies say that aside from boosting your mood,
0
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 Research suggests that bathing can reduce inflammation, help you sleep better, soothe muscle problems and help with depression.
0
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There's a reason that a cold shower wakes you up in the morning, studies say, as the lower temperature increases oxygen intake and heart rate to release blood through the body.
0
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 So taking a shower can be a huge win towards working even when you're feeling tired.
0
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Now there's also a habit element here.
0
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You're used to taking a shower at the start of the day and now you're able to perform.
0
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When you take a shower it's almost like a mental note or a mental rewiring to say let's start again.
0
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Let's start the day again.
0
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This has been a huge tip and trick for me that has helped me when I'm really really truly feeling exhausted.
0
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 Now the next tip that I want to share with you is the music that you listen to.
0
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I remember learning about something called the Mozart effect which is listening to classical music and it's incredible.
0
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You'd think this would put you to sleep but actually it can help you be more productive because it can help you become more focused.
0
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 And one of the biggest reasons is because classical music doesn't have lyrics, which means you can't sing along, you can't get distracted, you can actually just move at the pace of the music.
0
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Nature sounds, again, have been shown to remove distraction.
0
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When you listen to nature sounds, you still feel like you're attentive, but you still feel like you can focus.
0
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Often, we don't realize that you can build your own distraction.
0
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 Music is like building your own distraction.
0
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Your mind has enough to be entertained by, but you actually are able to focus.
0
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Now some resists suggest that it's not the type of music that it's important, but it's actually music between 50 and 80 beats per minute.
0
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 Dr. Emma Gray, a cognitive behavioral therapist, worked with Spotify to research the benefits of certain types of music.
0
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She found that listening to music set in the 50-80 beat range puts the brain into an alpha state.
0
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 Now there's an interesting one that's next and it's exercise.
0
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I missed the first day of the week this week for exercise because I was too tired.
0
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Rarely do I allow myself to do that and I was so happy when I got back to it.
0
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Now how did you make that decision?
0
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Everyone's thinking Jay how did you decide to either go to the gym or not go to the gym?
0
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And here's how I'm going to tell you I made the decision.
0
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 If I'm feeling unwell when I'm exhausted or tired, I will choose to do low intensity workouts.
0
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I'll choose to do workouts that are not stressful on my nervous system.
0
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 If I'm just feeling lazy then I'll force myself to go and continue on.
0
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Now how do you know if you're feeling tired, exhausted or lazy?
0
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How do you truly know that?
0
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I've been trying to ask myself this question.
0
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I know that I'm lazy
0
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 when I'm thinking about how I feel right now, not how I'm going to feel after I go to the gym.
0
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And I'd say more often than not, I know I'm going to feel great after the gym.
0
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Now the difference between tiredness and exhaustion is that you're feeling it in your body, not just your mind.
0
SPEAKER_01
 So how is your body feeling, not how is your mind and head feeling?
0
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Are your muscles aching?
0
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Is your body feeling heavy or tense?
0
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Now that doesn't mean you shouldn't go to the gym.
0
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I'm just saying that when you're on that verge of being truly exhausted, it is important to give yourself good sleep.
0
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But the key to that is sleeping earlier, right?
0
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The human growth hormone, also known as HGH, is more active in the early hours of sleep and ideally before midnight.
0
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 So the earlier you can get to sleep tonight, the better you're going to feel.
0
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 in musculoskeletal pain among workers who alternated from sitting to standing throughout the day.
0
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John Paulson also talked about another study in 2014 by the University of Cincinnati that reported significant decreases in shoulder and back pain when participants varied their postures.
0
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 He went on to say that when we sit for too long, everything in our bodies slows down.
0
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John Paulson said it's harder to clear fats from blood, to process insulin, to keep muscles active and spines flexible, leading to soreness and possible organ damage.
0
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 He went on to say that even our mental functions slow because we're not moving enough to pump much blood to the brain.
0
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So even while I'm doing this podcast right now, I'm stretching upwards.
0
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I'm raising my hands above my head, I'm pushing my hands behind me, I'm rolling my shoulders.
0
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The idea of moving when we're tired
0
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 is counterintuitive but it can be so powerful to grasp the energy, to increase more energy in the body when you are feeling tired.
0
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The next tip is something I'm going to share that I'm experimenting with right now.
0
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It's something I've never done in my life but I'm starting to realize that it may be something to play around with.
0
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It's the idea of napping.
0
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 So studies show that naps lasting 10 to 20 minutes are considered the ideal length.
0
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They're sometimes referred to as power naps because they provide recovery benefits without leaving the napper feeling sleepy afterward.
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Now, some of the benefits of napping studies show include reducing sleepiness, improving learning, aiding memory formation and regulating emotions.
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Again, that decision making ability is improved through napping.
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 So the Sleep Foundation shared some really great tips on how to get an ideal nap.
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The first is to set an alarm.
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Studies show that the best nap length for most people is about 10-20 minutes.
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This provides restorative sleep without drowsiness after waking up.
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 The other thing is to nap early, Sleep Foundation says.
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Napping late in the day can affect your ability to fall asleep at bedtime.
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Try napping around halfway point between the time you wake up and the time you plan to go to bed.
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Usually you might think, well, that's a waste of time.
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Like, oh my gosh, if I fall asleep and then what if I don't wake up again?
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That's going to be hard, right?
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But here's the thing.
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You've got to remind yourself that it's not just about being awake.
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It's not just about getting it done.
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 It's again going back to the first thing I said, what energy do you need to make this decision or complete this task?
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If it is something that requires your best energy, that requires your focused approach, you're going to be required to take that rest.
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 Do not ignore this advice because it's so easy to think, well I just need to get this done Jay, I'm so busy, I just need to make this happen.
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Sometimes taking a break and a pause can be the best thing you can do.
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One of my favorite things is to create a five minute gap between each of my meetings.
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In that five minutes, if my meeting finishes at 10.30, the next one starts at 10.35.
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If my meeting finishes at 11, the next one starts at 11.05.
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 Or make all your meetings 55 minutes.
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I don't know who invented this idea that your meetings had to be an hour.
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They could be 30 minutes.
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They could be 17.
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They could be 25.
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They could be 45.
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But we've become these people who set 30-minute or 60-minute meetings.
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Make them 55 minutes.
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Make them 25 minutes.
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And in that 5 minutes, do these 5 things.
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Stand up.
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Walk.
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Hydrate.
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Look out into the distance.
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And stretch.
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 Right, those are the five things you do in five minutes.
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Notice how pulling out your phone was not one of them.
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Stand up, walk about, hydrate, look at the distance, and stretch.
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These are five habits that you need to do in the five minutes between meetings so you don't carry the baggage of the last meeting into the next meeting.
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That's one of the most unhealthy things that removes our productivity, that makes us even more tired, because it just keeps challenging our ability
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 to think straight.
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And I'm going to share one final thing that I recommend we all do when we're feeling exhausted and tired but we need to get some work done is do it and then reward yourself.
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Get it done.
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Do it and then reward yourself with an early night's sleep.
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Reward yourself with a relaxing weekend.
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Plan
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 out the reward.
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Not only does that give you excitement that you have something planned for after getting this work done, it will actually give you the relaxation you need.
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Thank you so much for listening to today's episode.
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Make sure you pass it on to someone who needs it and come back next week for another episode of On Purpose.
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Thank you everyone.
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 Guess what, Will?
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What's up, Mango?
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I've been trying to write a promo for our podcast, Part-Time Genius, but even though we've done over 250 episodes, we don't really talk about murders or cults.
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I mean, we did just cover the Illuminati of cheese, so I feel like that makes us pretty edgy.
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We also solve mysteries like how Chinese is your Chinese food and how do dollar stores make money?
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And then, of course, can you game a dog show?
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 So what you're saying is everyone should be listening.
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Listen to Part-Time Genius on the iHeartRadio app or wherever you get your podcasts.
1
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This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
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The joy they brought to the nation.
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You're free completely.
1
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No one is there to destroy you.
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The danger they endured.
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They said my head should be cut off.
1
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 I'm John Legend.
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Listen to Afghan Star on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
1
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 A new season of Bridgerton is here.
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And with it, a new season of Bridgerton, the official podcast.
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I'm your host, Gabby Collins.
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And this season, we are bringing fans even deeper into the ton.
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Watch season three of the Shondaland series on Netflix.
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Then fall in love all over again by listening to Bridgerton, the official podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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Subscribe to catch a new episode every Thursday.