Brought to you by D.I.S. keeping companies connected with cloud-based solutions. Come on, City! Stuart, good to speak with you again. You demanded a reaction and a response from your players after Tuesday night. Have you seen that thus far in training? Yeah, we've only had one session. And for a lot of the lads that played the other night, it was only a light session. So, no, we'll hopefully see that on Saturday. But yeah, as I said all along, and I've done it at every club I've been at, you know, we... Once you have a result on a Saturday, there's nothing the players can do about that. We can analyse it and look into it and change things as a staff. But as players, it's gone. So, there's no good coming in the next day or the day after. Long faces, doom and gloom. So, we need it to be up beat every time regardless of the result. Win, lose or draw. Next time around training ground, we're looking forward to the next game. So, yeah, they were bright today. We had a meeting with the staff today as well. Yeah, we obviously, as I say, analyse things, analyse the game. But the mood in the camp has got to be positive. Elliot, we've just spoken to you. Said there was some pretty open and honest conversations in the change room full time. But it's been put behind them. It comes across like you are pretty open and honest bunch. I think it's the only way to be. You know, it's pointless to try to hide behind things. We lost five goals you the night. We didn't defend particularly well. We didn't create an awful lot. And the chances that we did create, we didn't take. So, it wasn't just one aspect. I think to sum it up the other night, we're playing against the side of good side, but who predominantly a counter attacking side who'd like to sit in and break on your pace and to lose two goals in six minutes just plays into their hands. So, but overall, yeah, listen, we know what it was. We want to make sure it is only a blip in the certain things that we did. But we move on now and positive and look forward to going and playing for this green Saturday. I know you were pretty disappointed with the way that you dealt with the set pieces in particular. Has that been something that's been high on the list in training today and will be moving forward? Yeah, it will be. You can work all you want both forehand against. When it comes down to it, it's that desire when it's the balls in your box. So, we can load the box and throw loads of free kicks and corners in and defend them in training. It's doing it on a Saturday. Now, when you're trying to work corners and free kicks for, then that's different because you can work all different things. But defensively, in the main, it's you being stronger than your man and you're winning the first header. If not, you certainly get the second one that's knocked down and watching the game back the other night. As I said before, the disappointing thing with all the set pieces we had and put good ones in and won the first ball and knocked them down. They showed great desire to get blocks in, to clear them. And that's credit to them. But that's what we need to show when the ball comes into our box. How are you, bodies-wise, going into Saturday? Anything to report on that from? No, all good. Regarding injuries, we've got one player who's got a slight cold, nothing more, but it should be okay. But we'll monitor that and have a look tomorrow. That's nothing COVID-related. I realise I have to ask that question. I know you're doing it. I think there's that many things. But there's no temperature. Sniffles this time of year. The last couple of games, we've missed Dylan Motley Henry.  Zellie at Doncaster a couple of weeks ago, a little bit of a sore throat. But I think you're going to get them at this time of year anyway. So we have to be careful that it isn't. So you've got to wait now for 48 hours to see if the symptoms are still there.  But we've got to be, as you said, we've got to be 100% careful. So that's hence why the player that we're on about isn't being in today. Okay. Interesting terms of changes. I don't expect you to name anyone. Is it inevitable given the Saturday Tuesday nature of the season now that the changes will be inevitable on Saturday? Yeah, I'm just looking. I think it's the fifth game in two weeks. So, yeah, I think most clubs are doing that. Not changing sake, but we probably would have been looking to change things after getting a defeat like we did the other night anyway. But yeah, we'll say there was some lads that didn't get any game time and we want to be nice and fresh going into what will be a very difficult game. How are you weighing up Saturday then for a screen rovers as your opposition? It was a good win for them to start the season. It was obviously a good win at Bolton. Bit similar to us, I think last season. They started off really well and sort of drifted out of the playoffs just before the break up there. Brought new players in, as most clubs have. And I've watched them and they got beat at home touring in the cup but played well and then obviously got a good result at Bolton. So, we've seen enough of them to know what to expect. But again, it's how we're going to approach the game that I'm focussing on. The added challenge or prospect, I don't know how you view it, of having home fans in the ground on Saturday. Where do you sit on that front? Is it good because we're stepping back towards normality? Yeah, exactly.  No, it's, you know, soon we can get them in, you know, great. But no, I think it's a positive move that we're hopefully on that way back. But obviously it's a long way to go as we see what's happening in not only Britain again, but in the whole of Europe with, you know, the case is going a bit high again. So again, we all have to be vigilant and do the right things. But it is a good stepping stone, yeah. How do you view that more generally? We've heard Rick Perry today speak about how there is a hemorrhage of money coming out of the English Football League and that it's imperative that fans get back into the ground just to alleviate their financial challenges. But then on the same day that Neil Warnock tests positive for COVID-19 at Borough, it's such a fine balancing act.  It is exactly that.  It's like football managers. You know, you can take four managers in the air and we'll pick a different team. So, you know, and even with scientists and doctors, sometimes you hear one thing and somebody else is saying different, likewise with countries. So it is a balancing act to know how it's got to that decision. But, you know, if we can get it back or get people start going in, social distancing, you know, especially at a place, you know, we've got a big enough stadium to at least get, you know, a certain amount of supporters back in the football club. But we have got to obviously keep a watchful eye on everything that's going on outside the club as well. Back to Matt, there's more football. You were very open and transparent with us after Tuesday in respect to the potential players that could be coming into the club. How is that quest going? Is there any update particularly on the forward front? Just waiting for a few feedback on the old phone, to be honest. You know, we've got to say all the time their hands in the fire. Sometimes they just burn out and other times they come strong. So, yeah, we're waiting for a couple of clubs to come back to us. I think since the season started, we've had a few clubs come back and it's mainly been a negative.  So, yeah, since Tuesday night, or since all season really, but obviously since Tuesday night there's been calls putting again just to see if we can force a little bit of pressure on certain clubs if we can get the decision a little bit earlier than rather than waiting and waiting. So, again, always hopeful. But, you know, you're only a phone call away from hopefully signing a play. How is the landscape of that going in respect to are you now having to divert your attention more towards Premier League low needs? I know you said you have to give yourself a bit of time or is there still hope of finding that experienced striker at the League 1, League 2 level?  You know, somebody that's going to be better and make us better really. They don't have to be Premier League, but that's at your point. Or somebody that's going to be released or being released. You know, I think the thing now is that the people that are at a club, they haven't been playing for over six and odd months, you know, so hard to keep yourself fit to take them a month to get up to speed. But mainly ones that were waiting for other clubs above us, to be honest. And players, you know, to give us the green light and say, this is where you want to come and develop or, you know, further your career. You've been linked with two names, which is why I mentioned Premier League club, was John Cymarney Gordon at Crystal Palace, the young 17-year-old, I think he is, and Will Keane, who's now a free agent after his time at Ipswich Town. Is there any truth in those links? No, I have spoken to a couple of people, but not any exact truth in them links, no. And I realise that my question on this is focusing on the forward, the front line of your squad, but I assume you're looking elsewhere as well to strengthen on the field. Yeah, we are, yeah. But no, yeah, of course we are, we are. There'll be a couple, as I said previously, we'll bring in a couple more, definitely. Two, three, who knows, maybe even four. Yeah, as I said before, we've had six, seven weeks to look at what we've got here and see if we can use them in a positive way, or even some of the younger boys, if they could force away in and give them a chance, or if we maybe have to put them out on loan to get some football. But we're looking at every day, a daily process, really, of trying to bring people in. Hence, if we do get some bodies in, then I don't want a big bloated squad. I've said that all along, so it would be a case of them maybe getting some people out to get some football. But at this moment in time, while we've got a trim squad, should I say, then we'll wait to get bodies in before we let anybody out. Appreciate your time, Stuart. Good luck for Saturday. Cheers. Thank you. You said you don't want a bloated squad. Is it able to try and get two players for every position and have that as a sort of set normal? Yeah, it probably is. That's right. I think over my careers, I've said since I've been in management coaching with Kenny and that we've done that where we've tried to be. It keeps everyone hungry at it and they've always got a chance of being in the squad where I think last season what we have ended up with 28 and six, eight people actually knew every day at training. They had no chance of being in the squad for whatever reason.  So that's the reason. Now, going with that, obviously you've got to be relatively lucky with injuries and don't have a big flood of them. But I certainly think it makes your group more competitive. When you talk about younger players maybe going out alone, maybe being given a chance, how difficult is that balance of knowing when a player is right to be brought into the first team? Yeah, it's big down to them. When we look at them day in, day out, as I said from the first day of training, all the young boys that we've had in have trained really well. Now there's good trainers and then you need to carry that on to match day. Can they go do it in a competitive game against experienced professionals? That's always the next test naturally. But they might benefit rather than being on the fringes as a squad going and playing. But you've got to go get a club that they're going to go get game time. Again, that's a balancing act for other clubs because everyone's trimming the squads even when you go lower down the ladder. There's a lot less money in football now than there was six months ago naturally. But yeah, it's something we're evaluating all the time and then we're looking at if we do bring players in then it might be right to go. Also, if we've got a performance at Doncaster from them, you think one or two can maybe be ready to step up but we need to see more games really to give them that. But it's evaluating all the time. I suppose as well that the younger ones have been hit even harder by the lack of football because there isn't the youth games going on at the moment. Yeah, that's correct. That was one good thing last time we were here. We had a sort of a 23s group and we always had a game on a Tuesday with likes of Amaric Patrick and Danny Devine and Dampybus and all them. We were seeing them regularly, adding to the boys that were coming back from injury. The feature list has been busy this week so maybe next week we might look to get a game on Tuesday. If not, we'll play an in-house, good training sessions so we can see them in a proper game-like situation. So we'll, as I said, keep monitoring things as we go. Cheers. Thanks very much. Cheers. You're saying there, Stuart, obviously about the hectic schedule.  Does it give you a bit of time to perhaps take stock and to get some good work on the training ground? It does. You've got to take that positive. You know, obviously we would love to be playing Liverpool next week. We're not. So the positive out of that is, as you say, we've not got a game. We can maybe get a couple of lads in over a week to have a look at them now if that's the route we go down. But also we can do some, you know, good 11v11 work stop and coach through certain situations on the training ground. So yeah, naturally, as you said, we wanted to progress. We haven't. So the positive of that is we've got a free week and we can do more work on the training ground. Brought to you by DIS, keeping companies connected with cloud-based solutions. Come on, City!


Hey Psych2Goers, welcome back to another video. Be honest, how attractive do you think you are?  But if you want that teeny tiny boost to up your attractiveness game, then you've certainly come to the right place. Here are eight little habits to make you more attractive, not that you need it. 1. Eat at least one good meal every day. Remember, we're talking about little habits, not outrageous ones. Sure, it's nice to have a healthy diet overall. It promotes heart health, reduces cancer risk, and improves mood. But let's be honest, depriving yourself of that ice cream is not worth it. Food restrictions and deprivations are shown to have psychological manifestations, such as preoccupation with food and eating, increased emotional responsiveness, and distractibility. That's why it's better to start with one hearty meal of carbs, veggies, and fruits every day to add a happy boost to your beautiful attractive self. 2. Substitute your bad thoughts with affirming ones. I'm gaining too much weight. My wrinkles are showing a lot. Why can't I be more independent? How many times do you comment on your appearance or personality every day? Is it mostly good or bad remarks? One large-scale study found that rumination and self-blame over negative events were linked to an increased risk of mental health problems. You deserve so much in life, and these unpleasant thoughts are not worth your time. When you say something negative to yourself, why not try to shift it into a better, more self-appreciative direction, such as, I'm bigger than I was before, but that's okay. It's a normal part of life and I love my body for working so hard. I wouldn't be here if it wasn't for me. It may feel weird at first. You may not feel better immediately, but you're slowly giving yourself the appreciation it earned. That's a step forward, and it will help a lot over time.  That's gorgeous. 3. Know your basic etiquette. This means smiling, saying thank you, excuse me, and being polite. These actions may seem small, but they help a whole lot. They're powerful enough to brighten a stranger's dark day. Researchers Sarah Algo at the University of North Carolina at Chapel Hill and her colleagues Study and Gratitude have found that being thankful and expressing it to others is good for our health and happiness. Not only does it feel good, but it also helps us build trust and closer bonds with others. So don't be shy. A person will always appreciate your kindness. As Brittany Kandau, author of Have Courage, Be Kind, The Tale of Cinderella says, You must always remember this. Have courage and be kind. You have more kindness in your little finger than most people possess in their whole body, and it has power, more than you know. 4. Take time to reflect. When you know you've made a mistake, do you accept it and move on or find ways around it? Life is full of lessons and experiences and holds the value of the past. From the moment you were born, you've created a ripple effect that influenced the lives around you and beyond. That's why it's important to look back and contemplate and think about today. Who have you helped? Who have you hurt? What will you do next?  Sounds complicated, but it's as simple as what you're going to do in the next moment or the next hour. Be tolerant and open in admitting your mistakes. With that, your whys are a more mature every step forward. 5. Check up on your loved ones. With life as fast-paced as it is now, people are often so enraptured with their own lives that they forget to stop for a moment and cherish the presence of those with them. Even the simplest, hey, how are you? Will do. People appreciate being checked up on. It shows them that you're thinking of them and care enough to leave a message or even go visit them. When was the last time you spent a moment with someone gadget-free? According to Griffith College, switching off technology can provide better sleep, less anxiety, and quality experiences. So if your answer is fairly recently, then congratulations, you're surely more attractive. 6. Stand up for your actions and words. An attractive person is an assertive person. Assertive communicators can express their own needs, desires, ideas, and feelings while also considering the needs of others. The point is that confidence is sexy, but too much of it may make you an eominiac. And that's kind of straying off the attractive path. When you live up to your actions and deeds, people see you as trustworthy. And trust is a major trait people seek in a partner. So attractiveness? Big check. 7. Listen to understand. Author and inspirational thinker Steven Covey said, The biggest communication problem is we don't listen to understand. We listen to reply. Which one are you? Listening to reply is the standard way that most people communicate. We're humans after all. It's only normal to exchange words, right? Well, not so much. When you're listening to understand, you're giving them your undivided attention. Your eyes are focused, your body is leaning in, you're smiling at the right moments. It provides intimacy, which the other person can find attractive. This is because sometimes people want to have meaningful conversations and you can't achieve that by listening half-heartedly. But becoming an active listener takes practice. So here are some tips to remember. Listen. Don't interrupt. Understand. Try not to judge. Respond. Plus one for attractiveness. 8. Be supportive. In life, you are the main character. No doubt about that.  But that also means you're someone else's supporting character too. When you're with the people you love, you root for them with all your heart.  The ability to show your care for another person is truly attractive. You're building a deep connection with them and involving them in your life. If they don't find that attractive, then who knows what they will. I'm just kidding. Remember that you're already so attractive. These are only little tips to make you even more irresistible. Out of all these points, which do you agree with the most? Who's the most attractive person you know and why? Share your stories in the comment section below and remember to like and share this video. As always, the references and studies used are in the description below. Until next time and thanks for watching.


Hey guys, what is up? Welcome to my channel. So for today's video, I am going to be doing a review and three tutorials using the Jeffree Star Blue Blood Eyeshadow Palette. So if you're interested in hearing my thoughts on this palette, then just keep watching. So I know originally I wasn't going to pick this palette up and I don't know, I just kept staring at it. I knew a blue palette, I didn't need it. I probably wasn't going to use it that much. And then I just kept thinking about it and then the time came and it was a mad rush to get it. And whoopsie, I accidentally placed an order on a beauty list. But surprisingly, I've actually gotten a lot of requests about this palette from you guys. It was way more than I thought I would get from you guys. So because of that, I kind of used you guys as a reason for getting this palette as well. Blue Blood Palette, she's in my hands right now. So major details about her. She is $52. She is currently not available right now. Obviously, we're going to have to wait till the restock. But you can get her on Jeffree Star Cosmetics Beauty Lush, which is where I bought it. And I believe the Morphe website. There also is a lot of other things in that collection like a whole bundle of blue liquid lipsticks and some of his floor lip scrubs, which look really nice. Unfortunately, I don't see myself using too many blue liquid lipsticks, especially since this was really pushing it for me. So I did only take the time to purchase this palette. So the packaging, I mean, I'm sure you guys have seen it. It's like basically a coffin slash jewelry box, something that really is super cute to leave out in your room for display. And then it has this nice little latch, which honestly is very well made.  And then of course you have 16 eyeshadows and I mean, man, look at this palette. This is a blue palette and I was just star struck when I saw this eyeshadow palette. One thing I would like to say about the packaging is there is some type of like, not fabric, but it's a weird kind of texture right here on the outside of the pans. And I actually find the powder really sticks to the fabric or whatever this is. So it actually can make the palette look quite dirty. Nothing a makeup wipe can't fix, but it still is kind of annoying. It makes the palette look really messy. On the individual eyeshadows, they each have a different embossment. And as you can see, the majority of these shades are some form of blue. You have a few neutral shades in here to kind of mix it up. But for the most part, this is an all blue palette with a few complimentary shades. So for that, I'm like, you go, Jeffree Star. This is a truly unique palette. I know Tarte has released a couple blue palettes recently, but this is like the first brand that this is a blue blue palette. I'm just happy that, you know what? They stuck with a blue theme and like legitimately kept it blue. So you're going to get 12 matte shades in this palette. The matt range from light pastel colors to light browns to darker gray slash shades of blue. And then you're going to get, it's kind of like a satiny color. It's not flat, but it's not really shimmery. Four shimmer shades and then one pressed weird glitter shade, which I will get into in a moment. So right now I am going to insert some quick swatches that I did of the palette. So here we have the top row. As you can see, they are the more light pastel kind of colors in the palette. So we have Collinon, Minty, Crystal Flesh. I'm cold, untouchable, and priceless. So here we have the second row. As you can see, much darker shades here in the middle. So we have power, blue blood, deceased, ice tray, blue Monday, and finally flourishing. So here we have the last and final row. Wealthy, celebrity skin, entitled, ocean ice, cremated, and undertaker. So because of the three looks that I did, I got the opportunity to try every single shadow in this palette. So I'm actually going to go over my general thoughts on each of the shades. So for the most part, I will say this is a very good palette and the majority of the colors worked very well for me. For blues, they can be pretty tough to work with. And I was very impressed with how easy some of the looks I created were. I feel very inspired with this palette. They are kind of just blue shades you can create. So many different types of looks with this palette. Come along with me and I'm going to tell you what shades I found were really good and what weren't so good. And you'll hear me talk more about each of the shades individually as I work on them in the tutorial. So we're going to start off with the shimmer shades, which are right here, right here, right here, and right here. These are really beautiful. They work best with your finger. Just kind of pressing that in. If you want a little extra stickage to the lid, there's nothing wrong with using a glitter glue or wetting your brush, but these are all super beautiful and they work wonderfully. You don't even really need to use wet or a glitter, but that really does enhance the shade. These lighter shades right here, very soft, very, very blendable. I will say I noticed this color, this color, and this color. They are a little bit more loosely packed. So do expect some powder, but that's typically how these light pastels have to be. Those kind of lighter matte shades. They are really, really nice, but I almost wish they were a bit deeper so that it could make more of an impact on the eye. Just because there are so many of those light shades, I wish there was a little bit more depth in a few of them. I get the idea of why he kept them so light because his pal is all about the blues, but there are four really neutral shades, and I feel like he could have added a little bit more range in those. And I'm not even talking like that much. I'm just saying maybe have this more pink and maybe this a little bit more brown or something like that, or this more peachy, but they're great quality. That's just my own personal little tidbit. I will say Crystal Flesh, this metallic shade, it was a little bit messy to work with. It had a lot of fallout, so this had to be worked into the skin a little bit extra with a little extra patting. Power, which is this gray right here. I didn't use it in my tutorial, but this is an extremely pigmented shade. It blends out beautifully. I was quite impressed with this shade because sometimes grays can turn out really bad, but this one turned out lovely. I really like blue blood. It's a little more softly packed, but it's very pigmented on the eye. Just use a soft hand when putting it on the eye and of course be careful of over blending with it because it can kind of blend away because it is so softly packed, but it really isn't too bad of a shade. Like it's really good quality and very pigmented. Deceased, I am not too crazy about. It's not that pigmented. It shows up weird. It's a little patchy. I just feel like this wasn't very good to have in the palette. I don't really like this one. Love Ice Trey. So there are two shades that I absolutely hate in this palette and Blue Monday is one of them. This is one of the shadows where you need to pat them on the lid. Don't use this as like a crease or transition color because this is so patchy and does not blend. This color is one of the reasons why I had to take this look off four times today before I got this look. So I really do not like Blue Monday. It doesn't blend. The best way to use it is honestly just to pack it on the eyelid and make sure you're using it in a way that it doesn't really need to be blended. So the way I got Blue Monday to work was I did pat it on my outer corner to add some depth. The pigmentation did build with that. However, you can't blend this shade out. So I had blended shades underneath and then I put that one on top of those blended shades to kind of make it look blended. Flourishing is gorgeous. It's kind of similar to Blue Monday in how you have to work with it, but it is better quality and easier to work with than Blue Monday. And it's a really gorgeous almost green teal shade. I really, really love this shade. You have two really deep colors down here. Those aren't the most pigmented, but I do like that. I would say they're not as creamy and blendable as I would prefer, but they definitely like you can work with them. So I do like those shades. I don't love them, but I like that he went into a route that they weren't the most pigmented because dark shades like those can be intimidating. So those are just okay. I do like those. And the last shade that I do really want to talk about with you is Ocean Ice.  This color is not going to be featured in a tutorial because I tried two times to get this to work in multiple different ways on multiple eyes and I can just not get the shade to work. Ocean Ice, it's very, very gritty and I just thought maybe I could press it and warm it into my eyelid. Not the case. When you swatch it, you really have to push it and blend it into the skin to get it to even swatch. And I could not get it to work on my eye. There was so much fallout. It was super patchy, glitter glue. It was still patchy and falling everywhere. I tried wetting my brush and the product. I couldn't even get it to stick to a brush.  I just could not get this color to work. So just to round it up. This shade is horrible. This shade is horrible. I'm not too big of a fan of this shade, but the rest are very, very good. I do like the rest of those shades. So I am more than satisfied with 15 of the 18 shades. You are going to get some fallout with this palette, but it's really not bad. I find this palette to be pretty easy to work with if you stay away from those shades. So overall, I would say I do really enjoy this palette. It's not 100% there, but I'm not mad at it at all. I am glad I purchased it. However, if you're not a blue wearer, I mean don't get this palette. It's very, very difficult to create a really wearable look with this palette. I did try one day and I still was like, this is freaking blue. If you aren't afraid of color and you do like blue, I would say go for this palette. It is really good quality. It is a collector's item to have. I think if you get it, you're not going to be disappointed. Just be aware that some shades are more difficult to work with than others. As far as the rest of this video goes, I'm just going to show you the tutorials and let those speak for itself on how this palette works. Without further ado, here we go. So the first shade I'm going to dip into is priceless, which is a light peachy cream color and resusing this flower beauty brush. And this is just going to set a little bit of the concealer. Next, I'm taking some of Minty on this pointy blending brush from Morphe. And this is going in the inner corner. This is the kind of color that I want to put like everywhere all over my lid and do like a really minty editorial eye. Really pretty. This is very powdery in consistency, but typically shades like pastel shades are very powdery. And it's actually quite pigmented for what it is. Also another reason why you want a good concealer as your base is so the pigments kind of show through. So next I'm taking the Esum S33 brush and I dipped into the shade Blue Blood, which is right below Minty. And this shade is so pigmented. You see how opaque that went on? Super crazy. I actually need to rub some off of my brush. Just start blending. This eye, by the way, is going to look way better than this eye. Just ignore that. The second eye always looks way better. So next, we're taking the shade Flourishing. This is that same flower beauty brush just the other side. And this we're going to pack in the outer corner. This is a beautiful teal green shade. And this is such a pretty, pretty shade. And that's just going to be our outer corner color. Just going to bring in some green to the look. It looks really pretty. Now I'm taking the Quite Point T Esum S31. I'm dipping that into the shade Creamated. And this shade, as you can see, is extremely pigmented.  And I'm slowly kind of trying to blend that out. And then I'm also going to take that shade into the socket of my eye just to really create some definition. But this is something we're going to go and do after we apply the lid color. Taking my finger, I'm patting that into the shade entitled, which is this glittery teal shade. Oh my gosh, do you see that? This makes the look. So today's my first time using this palette. And I really kind of wanted to go in on some of the colors that have been screaming to me.  Again, kind of outlining and adding depth. All the way into the inner corner. Okay. And then next I'm taking the Morphe M213. And then we're going to dip into, I believe it's Collinon. I don't know. And that's going in the inner corner and underneath. Really crazy color here. Super pretty. I'm happy this is in the palette. All right.  I'm taking the Morphe M507 and I'm going to dip into the shade Blue Blood. Just running that all along here. Then I'm dipping into the shade Flourishing. Finally, I'm going into Creamated just to join the ends over here. So this happens to me a lot just with my eye shape to where it just goes low. And all I do is I take my beauty blender and I just kind of clean it up. It's never perfect. It looks more scary when you don't have liner and lashes on. So don't worry about that too much. I'm going back into that Collinon shade and bringing that down here. This is just going to open up the eyes. So next, as you can see, I created a wing. So I'm using the NYX Matte Liquid Liner and then I'm going to use mascara and then I'm going to put on Lily Lashes in Miami and I will be right back with the finished look. Okay, I'm back. So I actually, on my lips, use the Jeffree Star Liquid Lipstick in Posh Spice and this particular liquid lipstick is going to look so good with all of the colors in the blue blood palette. So if you're looking for a companion, I just think this is such a really cool tone brown. That's going to look so good with so many of the colors in there with lashes. This look really came together. You can do some crazy things with this palette. So I hope you guys liked this tutorial. So today's challenge was to create a look that I feel comfortable with wearing in public. I think it'll look a lot better once we get liner and lashes on because just sitting here it looks kind of bliss. But anyways, let's just get into it. We're going to start off with the shade Wealthy and I'm going to apply that just underneath the eyebrow. This is the ESOM W23 brush. So next I'm taking the ESOM G34 and I'm taking the shade Priceless which is an extremely pale pink shade. I almost wish this shade had a little bit more pigmentation to it, a little bit more oomph to it. I do think it's really pretty as it is, but having just a touch more pink showing up would be like perfection. But this is still really nice. I actually think this is a lovely addition to the palette. But if it was a little bit more cotton candy, it'd be really cute. Okay, so this is the Morphe Y17. I'm taking Celebrity Skin, which is one of the few neutrals in this palette. And oh my gosh, I love this shade. It is so smooth. It is so easy to work with. I mean, that being said, it doesn't add too, too much depth, but I really, really like this shade. Okay, so next I'm taking my finger in Crystal Flesh. I have to say this is really pretty, but it's not my favorite color in the palette. It's a little bit messy. The particles of it are getting all over the palette itself and all over my face. So this one, I feel like I have to put in a little extra love and pressure to actually get that into the skin and assure it's not going to screw up. So you can actually leave it like this and with some liner and have a really pretty everyday look with this palette. But I felt like that was cheating. So I'm going to take the Elf Professional Blending Eye Brush. I'm taking the shade Deceased. I'm just patting that in the outer corner. And this also isn't one of my favorite shades in the palette. I feel like, I don't know, it just doesn't pack a lot of punch. Now that being said, it's not really supposed to be used with a blending brush in the outer corner, but I don't know. It's just a very dense color and it's just not my favorite. Okay. So next I'm taking the Morphe 36 brush. We're going to go into the shade. I'm cold. This is a really, really good color. Originally, I was just going to put this all over my eyelid and I chickened out.  Okay. So I'm going to put on some mascara, liner and lashes. So smart and totally forgot to finish filming the final look. So I don't have any time. So here's the final look. Not as wearable as I had envisioned, but it's still really pretty. I'm still going to wear it. But I like it. So hear me out about today's look. It's not supposed to be this simple and looking. I had left out these certain colors for this last and final look that I hadn't yet tried and they turned out to be atrocious quality. So this is what I was left with. So some of the shadows were just so bad. I had to completely scratch them from this look, but I still wanted to use shadows that I hadn't used before. Anyways, we're going to start off our transition color. This is celebrity skin. I'm using this beautiful Alomar blending brush. It has a little bit of gray mixed in there from the other look. So this is starting off a little deeper than the other eye. Now I'm taking the shade blue Monday, which this is not a very good quality shade. I have a lot of patchiness problems with this shade. A lot of blending issues with the shade.  Like honestly, I don't even want to move on from this because it's so bad. So the smaller the brush, the better. I just want you to see like this is so patchy. This color is so patchy. A lot of times when people have problems with colors saying they're patchy, I normally can make them work. I can make a lot of bad eyeshadows work. Can't with this. Padding motions is going to help with this as well. Lay that color down and blend. So if you use sweeping motions, you're not going to get pigment and this doesn't blend out. So I'm just going to leave it at this. This is why this look like so bad. And I'm taking ice tray on my finger and this is just going everywhere. So this shade's really nice. I really like this shade. So this one has a bit more gray to it. So I took a little bit of Undertaker, which is a navy color and I just lightly tried to blend out to add some smokiness to the look. It looks a little unblended because I just I don't think you understand. This is the fourth time trying to create a look like the first two times was so terrible. I just stopped using those colors all together. And then the third time I was using the colors wrong. I would say because there was a better way to use them. Yeah, I don't know why, but I'm really struggling today with this palette and I haven't at all, which is weird. The first two looks I did. I loved this palette. So very confused about today and I'm taking some of a wealthy and that's just going to kind of set under here. Take a makeup white. This is like covered in blue from all my failed attempts. Then kind of clean up under here.  Totally forgot to film this, but I'm taking some of blue Monday on this Elfber and I'm very carefully putting it on my lower lash line. I also kind of padded some on the outer corner as well on top of that blue. Yeah, so literally that's all I'm doing to my lower lash line. I really don't want to mess around with this color too much anymore. I don't like it and I'm going to take some of Collin on Collin on. I don't know what that color is, but boom, right there. All right. So now I'm going to go off camera again do liner lashes lips and I will be right back. All right. So this is the final look how everything turned out. I honestly put on the biggest lashes because this isn't my favorite look that I've created with this palette, but nothing a little lash can't fix. So I hope you guys enjoyed this tutorial. All right. So I hope you guys found those tutorials helpful. Of course, everything I used in each of the tutorials that's on my face, I will list them down below. So if you're looking for a blue palette that's really unique to your collection, definitely go ahead and pick this palette up when it is available again. If you're at all feeling weary because it's blue and you don't know if you are going to wear it, I would definitely say just back off and don't even bother because listen, this is blue and there really isn't a good way to get a neutral everyday look in this palette. It is possible for sure, but it depends on your limits and to really get a neutral everyday look, you're only going to use two to three shades from this palette. So in that case, the majority of the shades will go unused. So just from a practicality standpoint, you don't need this palette. I would definitely pass on it, but you know, I know for somebody like me who does a lot of fun. It looks for like Instagram and YouTube. I do plan on using this for that purpose, but I know if I wasn't doing YouTube or Instagram, I have no business owning this palette. Let's be honest. I would never actually wear this look out in public. So anyways, I hope you guys found this video helpful. I hope you liked it. I'm sorry I got this up late. I really wasn't in a rush because there are already so many tutorials and videos up of this palette, but for those of you who were curious about my opinion, here you go. Thank you for sticking around this long to watch this video. And yeah, if you're not subscribed, definitely subscribe and I will see you guys in the next video. Bye guys. Have a great day.


Are you addicted to your cell phone? I know at times I feel like I am. The cell phone is a spaceship in your pocket. It connects you to the world. You can listen to music, you can Google things, you can find out where you are, you can call an Uber, you can do all kinds of amazing things on that damn cell phone to the point where you can find yourself stuck on it for hours in a day. Sometimes I am, sometimes I catch myself and say, what the hell am I doing? What is the negative side of this? Well, the negative side is that it distracts you. You don't have relationships or good conversations or connections with people. You're constantly checking it. You have no focus, you have no clarity. Productivity can be sapped in your day. If you're anything like me, sometimes you wake up in the morning and you know you shouldn't reach for your phone and you know you shouldn't check something, but then all of a sudden you do and that sends you down a spiral of lost productivity. I'm pretty good. Most of the time I don't do it, but sometimes even I fall prey. Have you ever left your house or a apartment without your cell phone?  Oh my God, what am I gonna do? Today we're gonna talk about how to break your cell phone addiction and how to create two awesome hours in your day where you can just crush productivity and get things done. Today we're joined by Dr. Josh Davis, PhD, who is the Director of Research and the Lead Professor, Professor I should say at the Neuro Leadership Institute, which is dedicated to synthesizing scientific research. He's taught at Columbia University, New York University. He's written for psychology today. He lives in New York City and Dr. Davis is gonna help us today curb our cell phone addiction. I was gonna say like eliminate it, but let's face it, we're not gonna eliminate our cell phone addiction, but he's gonna give us some strategies here and how we can do better in relation to our cell phone and how we can create two awesome hours in our life. In fact, he is the author of an amazing book called Two Awesome Hours, Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. Sounds good to me. Dr. Josh Davis, welcome to the show, sir. Thank you so much, really nice to be here. What kind of cell phone do you have, Dr. Davis? I've got an iPhone 7. Aren't you fancy? There you go. I got my iPhone 6 plus here. I haven't upgraded yet. How addicted are you to your cell phone? Well, you know, I'm more addicted than I wanted to be and so I downloaded some of those apps like Moment and things like that to just to find out, to just get the numbers. And I was happy to see that I really do put it down on the weekends and don't really check it much, 10 to 15 times, but during the weekdays, there's times when I'm checking it, where it's getting in the way of work and where it's getting in the way of family. So yeah, so I've made some changes. Tell us about your family. Well, my wife is a medical resident. I've got a 13 month old baby and he's an amazing guy, we're having a good time with it. Amazing, congratulations. And have you ever found that yourself, like before you figured out the ways to manage your cell phone addiction, I guess, or your cell phone use, did you find that that was getting in the way of your relationship with your wife or family time in general? Oh, very much so. And I would say it's a work in progress as well because it's so tempting and they keep on providing new things on the phone and they want to draw you back. But yes, very much so that there were, the classic dinner time, not connecting when we're together in the room, not hearing sometimes when one another would say things that were really meaningful, not realizing when our son was around and just how many minutes were going by before we were getting to him sometimes if the phone's there, so nothing out of the ordinary. But that's just it, it's the ordinary, when something's ordinary, when something is what everyone does, then we tend to say, okay, well, it's fine because that's what everyone does. It's a sort of a shortcut, a mental shortcut that human beings have used for millions of years and it used to be that that would guide you very well but when it comes to something like an addiction or, and that word may be too strong here in terms of technical addictions, but it behaves that way. So when it comes to something that is getting in the way of some of life or co-opting certain neural mechanisms that were designed for other purposes to help us find food and relationships and things like that, then I think we really need to pause and say just doing what everyone else is doing is actually not a good strategy in this case. Can you drop some stats on us as to how many times people check their phone every day or how much time people now spend on their phones every day, Dr. Davis? I believe the average is that you've got people checking close to a hundred times a day. Now that would depend on the group and the location and the country and that kind of thing. The number of hours of course can range quite a bit but if it's, you know, if you're spending more than two hours a day on your cell phone, then chances are there are some things you're missing out on. Chances are you're draining yourself unnecessarily. I think those are some good cutoff points to be thinking about that that's, you know, a hundred times two hours. A hundred times a day seems a lot, isn't that a lot? I mean, I'm a bit old school. I'm not sure how old you are. I'm 41, but I remember in the mid 90s when mobile phones, as we called them in Australia, I was a newspaper reporter at a newspaper there and when I would go out on assignment, like when I would go out sort of, you know, past an hour outside of where the newspaper headquarters were, I had to sign out.  And I had to sign for it and say James Swannick has one of the mobile phones. And then I would take it out on this job and then sometimes if I couldn't get back to the office in time, I would phone up and read my story to a copy taker who would then, you know, submit it to the sub editor. And so there was this big kind of process where it's like, oh, I've got to go upstairs. I've got to sign for a mobile phone. They've got to give it to me.  I should only use it like on, you know, where necessary because the cost of using it will be so much. I mean, this was only 20 years ago. Right. It was 20 years ago. And that was just for the phone function. That was just for the phone function. Right. And now the function of the phone is just, I mean, it's out of control. It has more processing speed than what NASA had when they sent people to the moon back in the 60s. I'm checking this thing a lot and people are checking it all the time, like GPS directions, music, like I said. I mean, it's terrific. It's a great tool. But it's got to have some kind of, it's got to be hurting us somehow, Dr. Davis. How is it hurting us? Besides obviously, you know, what we talked about, which is being distracted from connection with people and a bit of lost productivity. Well, I would say more than a bit of lost productivity actually, you know, just yesterday actually I was, I found myself, we were in a group of people, everybody pulled out their phones and somebody said, somebody said, where would we be without phones? You know, I think we were all trying to schedule something. You know, it would be so crazy without phones. So I, because I'm 42 also, so I remember the world before them and so I immediately said, well, do you remember how it was before phones? And of course the answer was no. But so, but my point was that when we had, when we didn't have them, we had to be more deliberate about what we intended to do and when and with whom. And we had to make decisions essentially and stick to that, but what that did was to free up a lot of mental space to then show up and be present the rest of the time. When we're constantly making decisions, which is what not really committing to something, what the flexibility of the phone allows, then it actually wears out our self-regulation and decision-making capacity over time. So the more we do that, the more that we kind of leave things open and sort of keep on re-deciding when and where we're gonna meet and keep on the flexibility that it allows, the constant information tracking that it allows, the more we do that, the less we're capable as the day goes on. And so that means that it becomes harder to really think through all of the evidence that's relevant for a decision. It becomes harder to control your emotions. It becomes harder to resist eating the foods you don't wanna eat. It becomes harder to get yourself to the gym. It actually becomes harder to stay focused. So I mean, there really are changes in what we're cognitively capable of when we wear ourselves out that way. And I think there are a lot of inadvertent ways we wear ourselves out without realizing it by being constantly on with the phone, constantly changing. Yeah, well, we wanna shine a light on those things that you mentioned that maybe we don't realize where it's hurting us. Let's shine a light on that over the course of this interview. We're talking to Dr. Josh Davis, PhD, who is the author of the book, Two Awesome Hours. And we're talking about cell phone addiction. So let's just say, you know, let's do a common kind of day in the life of someone, of the average user. What are they currently doing with their cell phones from the moment they wake up to when they have breakfast to lunchtime to dinner? Like what's kind of, what have you seen as like the average or the standard day of use? And then let's then talk about some practical steps that we can take to stop that or to harness, or to, you know, make that a little bit better so we're not so addicted. Yeah, so one thing starting at the very beginning of the day, many people use their cell phone as their alarm clock, right? Now, when you do that, sometimes you can just treat it as an alarm clock. But so often we pick it up and there are notifications and immediately we then move on to other apps and we start processing information. It turns out that time early in the morning is really useful for thinking big picture, for being able to connect with what's important. It's harder to do that at other times of the day. So we miss out on that. But so that's the first one. So when we use it as an alarm clock, very common thing. Usually when people get distracted, they tend to pick up the phone. It's a very common thing. When they're bored, they tend to do it. If they have any kind of social engagements where they're wondering, you know, what did this person think of me? Or did so-and-so text me back? There's, once the workday has started and many people have work environments where there's an assumption that they will be checking email, you know, at least hourly. So there's a certain guilt associated with that. That pulls them back to the phone. So any of these things that pull them, of course, those are the times when the phone is both useful, but then also causes trouble. And part of the reason, when we look at what's happening in the brain, it becomes easier to see why it is that it's so hard for people to just use the phone in sort of a surgical laser-like way in the way that it would be useful and then set it aside. So in principle, all of those things are wonderful. The phone makes it easier to do all the things we need to do. In practice, we're not just dealing with getting tasks done, but we're dealing with a human brain getting tasks done. And then the phone is kind of... This is where the word, the language of addiction, I think, becomes helpful. The phone is tapping into a mechanism that was designed for something else. And kind of overusing it. The same way that cocaine or a drug, for example, will tap into the reward systems in the brain more directly than something that may have evolved for. So it's driving, it then drives the person to keep seeking out more of the drug, even when it's detrimental to them. And the phone is actually designed in such a way that I think it's reasonable to say it is tapping into mechanisms in the brain artificially in a way that is self-reinforcing and is getting us away from how it's useful. I can get a little bit more specific about that to help color in what I mean. But I would like to make one comment if I may about addiction, the word addiction. So using it here loosely, it's a very serious issue for many people. And so I do want to assure some people listening, saying that when we talk about a cell phone addiction, that's often not the same thing as when we're talking about an alcohol addiction or addiction to a substance with certain medical consequences. The reason that I think it's useful to use that language is because it is a scenario where there's a relationship that is harmful to the person. They don't feel like they necessarily are able to stop. And also it's the common language. It's what we use to talk about this. And so I think it resonates with where people are, where they're starting from. It's just wanted to add that caveat. The irony is, is that most people who are listening to us right now are listening on their cell phone because they've got the podcast app, they're listening to the James Wanick show. Or maybe they're watching this on a YouTube video because we're recording video as well. And maybe they're watching the YouTube video on their cell phone. And this is amazing knowledge. Now that's a good use of your phone though. It's an amazing use you've had. Going back to the first point, which was, I think what you were trying to say was don't use your cell phone as an alarm clock, right? That's like the first strategy that we can really implement here. And I must admit that I have at times been guilty of this. In fact, I'm guilty of it right now. I use my cell phone as an alarm clock. And even just this morning, it's 10, 28 in the morning as you and I are recording this right now, at least on the West Coast where I am. And I know I woke up this morning at seven and the alarm woke me up and I don't usually do this. But today for some reason I went, ah, and I quickly went to CNN to see what the news was going on. In my head I'm like, oh, it's 10 o'clock in New York. There's gotta be some news going on. So let's have a look. And then that set me down the spiral of reading stories about Donald Trump and all this kind of stuff. And then I was looking at my Slack conversations with my swanic sleep staff to see how people in the, my team in the Asia Pacific area what they had been talking about while I was sleeping. And then I checked my WhatsApp. And then I don't think I checked my, I didn't check my email, but I looked at my text messages. I had a text message from someone who had responded to me from a text that I sent the night before. And today it was particularly ordinary. Now I usually am pretty good. And in fact, I have an entire program called the 47 day habit hacker program which teaches people how to hack your habits. And so I know how hard it is for people because here's me coaching it and living it most of the time. And even I fall prey on occasion like today. So coming back to your main point, we could talk about this subject for four hours, but I want to, I kind of want to reign us both in here and just really move on with some strategies here. I think the first strategy is don't use your cell phone as an alarm clock because it basically puts the phone in your hand first thing in the morning at a time when you really should be doing creative thinking. That's right. First thing is don't do that. And there's a couple of other don'ts. After I say what they are though, then critical piece is going to be that it's not enough to just say, don't do something. We're going to have to replace those habits with something else if we really want to succeed. We're going into strategy now. Here we go. We're going into step by step formulas. All right, all right. So don't use it as an alarm clock. Don't allow notifications to pop up. And now this is a do, but do have some spaces in your house that are no phone zones. So these are three simple steps. And I'd like to suggest we actually keep it to just a few steps because it's much easier for people to act on if they can just have a few in mind. Those are three that are probably going to be relevant for just about everyone. Now there's a little bit of fear involved in turning off the notifications. What if I miss something critical and get in trouble? And each person is going to need to take a moment and think about how am I going to handle making sure I get to what I need to get to and when. And what I can guarantee you is there is a solution for everyone that works. The reason for the notifications is this. It has to do with a story about a part of the brain that many people listening may have heard of. It's the most popular part of the brain these days called the amygdala. And what if you have heard about the amygdala, what you've probably heard is that it's the seed of emotions. That's not actually quite right. The reason that the amygdala is considered to be the seed of emotions and in particular negative emotions like fear is because the amygdala is active when we're experiencing fear, but an understanding of a little bit better of what the amygdala is actually doing is helpful in this case. The amygdala is really responding not just to, it's not just an emotional center, it's responding to things that are salient, things that are, that you need to shift your attention to. It could be something positive, it could be something negative, but it's something essentially urgent, something in the environment that says, hey, look at me, like this is potentially threatening, potentially a positive thing, but it needs you to look at me. That's why the amygdala involves emotions. It quickly gets those signals, it starts a whole bodily reaction, fight or flight kind of reaction, that then gets sensed and the feeling of that becomes part of the feeling of the emotion. But so if we think of it instead as an urgency center, as opposed to a fear center or an emotion center, it helps to make more sense of what's going on that the notifications on a phone, they are tapping into something very core to what human beings, what human brains care about. They almost all pertain to social information.  It's usually connected to something social, and because it's popped up, it's now in your mind, and there's this sense of, I might need to have this information, I might need to get back to them. There's this urgent element, it's activating the system that we have that's been designed to quickly pay attention to what's urgently important in the environment and to get us going, get our bodies going quickly, get us motivated to take action, start our emotional responses, it's tapping into that. And it's sort of unfair to us because when that happens, that takes precedent because these systems have evolved to keep us alive. And so when we pay attention, going back many years to the famous of advice to stay focused on what's important, not what's urgent, this is a system that is expertly designed, thoughtfully designed by brilliant engineers to instead focus you on what's urgent. Yeah, it's Facebook, that little red ping, that little notification that turns up when you get a Facebook message, it's the most genius thing ever for Facebook because it's like, look at me, and they've done these studies that show a little bit of dopamine is released every time you see that notification, little bit of brain like love is gone. Oh, I'm gonna see that. I actually have changed my notifications on my phone. I'm gonna show this, this is my phone here. Now I used to get a buzz and a text and a sound when text messages or WhatsApps would come in. And then I changed that about 18 months ago and just removed notifications on my phone. So now I actually have to go to my phone to seek out whether someone has responded to me. The only time I get a buzz now is if I get a phone call and I don't really get that many phone calls on my phone. So I've done pretty well with that. The other thing is I mentioned CNN before when I wake up in the morning and this morning and I checked CNN, it used to be on my home screen but I've deliberately moved it to the second screen. So now it's harder for me to get to because CNN used to give me a notification. And then I used to have this Tottenham Hotspur Google page saved where I would look up stories about my favorite English Premier League soccer team, Tottenham Hotspur. And I used to have that on the homepage and I moved that to the third and final screen on my phone so I didn't see that. So it would actually, I consciously have to go into the phone and scroll two pages to seek out that information. That's been hugely beneficial to me, like either removing notifications or if you don't, moving it to like the end of your phone screen so you actually consciously have to go and seek it out. I don't know if you've figured out a way moving off the cell phone.  Like I'm looking at it now and that little Earth symbol is now showing two on it, two notifications. How do I get rid of that? Do you know how to get rid of that? Because I try to, every time I see it I have to go there and click on it and see what's happened and I wish I didn't. I know exactly what you mean and I'm sure that they have very deliberately made it tricky to figure that out. But no, I personally have not figured out how to get rid of it and I think your additional piece about moving things out of the line of sight is brilliant because when you're dealing with something that isn't really important, isn't one of your top priorities, but you're mostly acting on it because it's urgent, then creating things in your environments that you're less likely to respond is key and that's actually personally what I've done with the Facebook app is to move it farther onto a different screen so I don't see that unless I go and look for it. And the truth is when I do go and look for it then I just find myself getting sucked in because that little red circle is there. So if you're listening and you know how to get rid of that little red circle on when notifications come in, because I'm looking here now and I've got like all these notifications, 52 minutes ago an hour ago. Somebody must know. Somebody has to know and I want to get rid of it. The other thing I did which has been very effective, Dr. Davis, is that in my Facebook news feed I unfollowed just about every person. I didn't unfollow them as friends. Like I didn't de-friend or unfriend, whatever the language is. What I did was I changed my news, my Facebook news feed settings to only allow in information that I wanted to allow in. So in that I have Tony Robbins, the motivational coach. I allowed stuff from my mother and my father, my two brothers, so family. I put in Tai Lopez as a business coach of mine. And then I put in some comments from two of my programs. A 30 day alcohol challenge and the 47 day Habit Hacker program. Oh, and also my James Swanik Inner Circle coaching program as well. So when people ask me questions I allow that to come through. Apart from that though, that's it. So if you're listening to this and you're a friend of mine and you're a Facebook friend of mine, I'm sorry, I don't know what you're doing. I actually have to type your name in to go and see what you are doing rather than when you tell me something you shouldn't assume that I'm gonna see it because I probably won't. Right, right. And they probably have figured that out. And you know, I mean these days we're all, everybody now is aware. I think we've hit a crossroads where everybody is aware that there is more information than we can process. Essentially our technological ability has moved beyond the speed at which we process things that our brains process, right? So we've passed that threshold. And I think more and more people have woken up to the fact that we've passed that threshold. So there also is a process of compassion that I think we need to build that we need to educate one another about how we need to operate with our devices. So as we're saying this and now I've typed in Facebook I've just had two more notifications that have come up sapping my energy. And I'm looking at it as I'm talking to you which means I'm not fully engaged in you. So there you go. There it is. It's right there. It's like because I pulled open because I opened Facebook I've now, as I'm talking to Dr. Davis I have another notification that's coming in from someone I know called Eri who's in like one of the groups I mentioned one of the coaches thing that I mentioned. And now it's pulling my attention away. I clicked on it. So it's addictive. We've got to get rid of that. All right. So number one is don't use your cell phone as alarm clock because it pulls you into the phone first thing in the morning. Number two is don't allow notifications. So that means go in and change your notifications. Change if you get a red Facebook symbol when something comes in, get rid of it. If you have your cell phone set up for your phone to ping or buzz when the text message comes in or what's that message comes in, change it. One thing on that, before we move into the third one which is you, we're going to get into like have spaces in your house that are no phone zones. Just before we get into that, what about one thing I've noticed from not having notifications is that I actually do check my phone more, a lot more to see if I've had notifications. So rather the notification saying, hey, look at me. Now I'm like, oh, I better go in to see if I have notifications. So I keep my phone in my back pocket in my genes. I don't put it in my front pocket because as I understand it, the cell phone radiation will destroy my sperm cells or my sperm, I should say. So I want to protect the boys. I put it in the back pocket. But I find myself, you know, like if I'm walking or whatever, I'll now pull out the phone to see if I have notifications. So how can I curb that, Dr. Davis? Well, so now we're getting into the space where we need to teach ourselves new behaviors. So it's one thing to try to just not do something. And one thing that helps a lot is remove the triggers. And that's what, you know, not using it as an alarm clock, not having the notifications on help, it's helpful for it, you know. So then we're removing a lot of the triggers. That's not the whole story though. That's gonna be helpful in terms of getting away from just what's urgent. But then we still have habits. And you know well, you know, about hacking habits and breaking habits. When we remove the triggers, we've made it much easier on ourselves. But there still are habits that are either there because they're useful. We still need to have some of this information. We should be checking sometimes. Or just because we have done them a lot. And if you try to just say, I'm gonna not do this habit, that's been shown to backfire. People who, you know, and all I need to do is point to New Year's resolutions, right? That they very low follow through, we all know that.  And just that kind of intention tends to not work. And in particular, when you say, I'm just gonna try to not check my phone. It backfires because when you try to not do something, you're actually activating the neural circuitry associated with doing that thing. So right now, if you think about not pulling your phone out of your pocket and looking at it, the only way you can even make sense of that sentence is to think about pulling your phone out of your pocket and looking at it. I've activated the exact behavior that you don't wanna activate in the neural circuitry. So instead, to work with the brain, we wanna redirect. And this is about, there's another brain system that I think is important and many brain systems involved. So just, there's a second one that I'd like to highlight here that's relevant. And this is what you referred to before as the dopamine system. We sometimes call it the reward system. These are neurons that use dopamine as a neurotransmitter. And what this system, we talk about it as a reward system, but a useful way. Again, kind of a slight revision of what we often hear. It may be more useful to think of it, not just as a reward system, but really about it as an expectation system. It's the dopamine neurons, they become active when we're expecting a reward. So it's actually the sort of the thought, oh, I wonder what's on my phone. I wonder if that person I went on a date with texted me back, right? It's that thought, that that's when we get the activity. Because the dopamine neurons, the dopamine system, it's really in many ways designed to help us repeat behaviors that can get us something we want, get us something positive. And so if you just meet expectations, you actually don't get much activity there. So let's say I pull out the phone and it's just sort of like, I get no information either way, right? Yeah, still no message. What does it mean? I'm kind of left flat, I don't end up, I have a little bit of burst when I think about getting the phone, but when I'm actually looking at it, then I don't have that dopamine activity, then that leaves me in a situation where I'm kind of feeling a little deflated and I want some. So then I say, well, maybe I could find it somewhere else on my phone. And then I get a little bit of that burst again. So I've got a brain system designed to keep me focused on trying to repeat behaviors. If I can retrain this system to instead get excited about something else. So in that moment, when I would have pulled out my phone, then if I can think about, wait a second, I've got an opportunity right now to step back and think about the big picture today and think about what's important. Something I refer to as a decision point in two awesome hours in that work. It's a moment in the day that doesn't come around very often when you get a chance to actually think about what is important and not just what's urgent. Usually we rush through these moments or we just whip out the phone and react instead. So it's the perfect antidote. So when you have that urge to pull out the phone, to pause and say, wait a second, what's something else that I wanted to do? And what I recommend is this, because it's sort of a universal, is instead to say, I've got an opportunity here. So the reason this comes up is because usually that moment when you're about to pull out the phone, it's because you're no longer on autopilot. You've just finished doing a task. You've just finished interviewing someone. You've just hung up the phone on a meeting. You've just finished working on a spreadsheet. There's something's finished. All of a sudden you're not involved on autopilot. You actually have more conscious resources to make a deliberate decision. The idea of pulling out the phone pops to mind, but you're actually prepared unusually well in that moment to think about the big picture. So that's where we can redirect ourselves to. Okay, so in the moment where we pull out the phone, you get to that decision point, think about what's important, not just what is urgent. Pause and say to yourself, what's something else I can do? I've got an opportunity here. So I would imagine if I was walking up Runyan Canyon, which is in the Hollywood Hills here, and I was walking out in nature and I felt the urge to look up my phone. I might say, hang on a second, I'm out in nature. I'm just going to enjoy the nature and I'm going to enjoy the moment. Bigger picture, that's important, Jimmy. That's right, you redirect on to something else that you want in that moment. Gotcha, okay. Let's move on now to spaces in the house that are no phone zones. And then I want to move on to these two awesome hours and the idea around that. We're talking to Dr. Josh Davis, PhD, who is written for Psychology Today and he's taught at Columbia University and New York University. He's the author of the book Two Awesome Hours. So you mentioned there are spaces in your house that are no phone zones. Explain that for us, please, Dr. Yeah, so this is a fantastic way to train yourself, to teach yourself. And it's through leading with the behavior. So if I have a space in my house that's a no phone zone, let's say the bedroom is no phone zone, then every time I'm in the bedroom and through habit, I get the urge to pull out my phone and look at it. It's literally not there. So it interrupts. It disrupts the pattern, right? So I've got something in the environment that disrupts the pattern for me. So I don't even have to do that work. I would have to go out of my way to go get the phone in a different room. But if I've committed to having a no phone zone, then it becomes much easier to realize that I'm doing something for myself here. Because if you've committed to having no phone zone, it's because you believe there's a reason that it's valuable to. So as a result of being in that room and having a rule for yourself that you're not gonna have a phone in there, you're forced to then have to discover what to do in that moment. After doing that a number of times, a week after a week of doing that, maybe a couple of weeks of doing that, you will have learned many new alternatives to what to do in that moment. Then just check the phone. And if you have something that you're deliberately practicing, like taking a moment to step back and think about the big picture and what you really care about that day, then you're likely to really start to create a new habit. So having the no phone zone is a way to lead with behavior before you even need to figure out exactly how to do it. So an example is the bedroom. Where else is a no phone zone as an example? Another known phone zone could be a region of a room. It could be the table, the dinner table. It could be the couch in the living room. It depends on you because we do all have reasons to use our phones and sometimes we wanna be reached, right? And sometimes people wanna be checking things. Some people, rather than having it be a physical region, will have it be a time of day, a no phone time of day. And I think that that accomplishes the same thing. Yeah, so a no phone zone can be a time. So it could be the first hour of the day. It could be the first two hours a day. It could be the last hour before you go to sleep. Absolutely. Okay, great. All right, so there we go. So don't use your cell phone as an alarm clock. People say you should put your phone in another room but have a dedicated alarm clock if you wake up that way. That gets it out of the bedroom, right? So it means that your bedroom is really just for sleep. If you're out and about and you've got your phone when you would ordinarily, oh, sorry, don't allow notifications.    Right. Don't allow notifications, okay? And then in those moments where you would have used your phone, remind yourself of the big picture. Just say to yourself, you know what? I got an opportunity here to do something else. And then experiment with having spaces in your home or times in your home or day where you don't use the phone and no phone zone. Okay, great. So you are the author, Dr. Davis of the book, Two Awesome Hours. Science-based strategies to harness your best time and get your most important work done. We've got 10 minutes here to take it home to the end. So can you just give us like a brief overview about what you mean by Two Awesome Hours and some strategies that we can implement? Yes, yeah. So just about a minute or two of saying where this came from, I think really helps to bring it home. I was at a point where this was really almost a moral decision that I was finding myself working all the time. My wife was two friends, you know, I'm sure lots of people listening will have had this experience. We're working all the time, getting lots of good work done and coming home at the end of the day and feeling terrible about myself. It was never enough. There was so much more to do. And it's just sort of, that to me was not okay. That people, good people working so hard could come home and then just feel shitty about themselves. Like this is, you know, it's because we're all kind of at a point to the point that you and I were talking about before, we're at a point in the world where there is too much coming at us. There's more than anyone can actually handle. So there's this overwhelm and then the question is what to do about it. So over the course of a number of discussions and reading and such, I came upon this idea that, you know, I think probably a lot of people also will have experienced, which is there are certain times when we can just be amazing, right? You could have a half hour of just hitting it out of the park, you know, exactly what your lineup of interviews is gonna be or who you need to have on your team or how you're gonna run this program, right? You can figure that out and really get it right. And then if you're anything like me, you can have two or three days in a row of just being worthless, right? So if that's the case, then there must be conditions for setting up those times when we're really at our best. And that was the launching point for this book. I turned to the research on psychology and neuroscience as well as, you know, physiology, you know, that area, those bodies of work to discover if there's something we know about setting up these conditions for these brief periods of time when we can really be at our best to setting that up at will, setting that up when we need to be. And so the book is about five strategies from research about how we can do that. Great. And can you share a couple of them with us now? Yeah, yeah. So, you know, I mentioned one already, which is about learning to recognize your decision points. And there is something about learning to recognize when the brain is capable of really stepping back and seeing the big picture and grabbing those moments in the day. The short of it is we tend to go into autopilot whenever we start a task. And when you're on autopilot, you're not really capable of stepping back and seeing the big picture. But as soon as you get off a task, there's a brief window. It feels uncomfortable, you're extra conscious, you're aware of all the, like, feeling unproductive. You just wanna get onto something else, right? Somebody interrupted you, let's say, and then they finally left. You're like, oh, now I need to get back to work, right? That moment is actually, though, not the time to just jump back into work. That moment is a moment when you're not on autopilot. So you actually are more capable of thinking consciously about what matters. So that's one, it's recognizing your decision points and really leveraging them, because that's how you get to what's important, not just what's urgent. Okay. The second one, and I'll say what, I'll five our first and then go deeper. The second one, so you've got to recognize your decision point. Just to interrupt you for a second. Look at this, my phone is ringing. I don't know who it is, but it's buzzing. Remember I told you that the phone's buzzing? I'm gonna have to change this, I think, because even though it's on silent, it's still like, it's making that buzz. And while we're trying to, right, exactly, even in this moment right now. Yeah. Sometimes I actually, there's one person, one friend of mine who went through, when I changed it completely and I didn't get the ring and I didn't get the buzz, she abused me.  I've been calling you, blah, blah, blah. Sorry. Well, that's the thing, sometimes what we really do want to be reached, right? It is funny, though, that you and I here, even for these 45 minutes, chose to let our phone sit out on the desk.  I've been distracted with damn notifications because every time, ever since I brought up Facebook, I'm gonna close it down now. I'm putting it in the shelf, in the drawer right now. It's insanity, it's insanity. Yeah, I know that I'm not gonna stop and answer the phone right now while we're talking, what's the point in being tempted? I wanna be conscious of time, so let's go through the five and then just an actionable step or two that we can take. You bet, so the five are these, recognize your decision points, learn to manage your mental energy, like know what things actually deplete you and which things don't. You can stop fighting distractions and that'll be a fun one, I'll give you a specific on that in a moment. You can leverage your mind-body connection a lot better, so physical things we can do that actually change how we think and then the workspace that we're in, that we can learn to manage the workspace in such a way that we're actually gonna have a much easier time focusing and some of the things we were just talking about with cell phones I think are really central there, but you know- Let's talk about stop fighting distractions. So what do we do when we're trying to focus and a distraction comes in, what do we do? Yeah, so there's two kinds of distractions, there's the ones that come from somebody else and there's the ones that come internally and when a distraction comes, let's say you're trying to work hard, and you just can't seem to focus, right? What that means is that your brain is functioning properly because attention systems are not designed to keep you focused, they're designed to pick up on what's changing. That's their evolutionary advantage. So we are outfitted with the ability to pick up on what's coming at us. So when we do a very natural thing to do is to either beat yourself up, right? But that doesn't work or just say, all right, I'll take a break, I'll do something fun, I'll check my phone, right? Then you go down the rabbit hole, you've lost a lot of time. There is actually a third option. And the third option is to let your mind wander, right? Your mind is asking to wander, but we try to fight it. We tend to talk about it as a bad thing. At work, people prop themselves up in front of the computer so that nobody will think that they're just kind of daydreaming. But in fact, knowing what I know, if there's somebody on my team who I see daydreaming, I step away and let them do it because I know just how valuable that is. It turns out if you let your mind wander when it's asking to, you leverage a lot of unconscious processing that you otherwise would block from happening. That the unconscious mind is active all the time. It's just putting together patterns. When people mind wander, they come up with more creative solutions. They integrate goal-focused thinking with their social kind of challenges in life. Usually it's one or the other. The goal networks are active or the social processing. When you mind wander, it's one of the only times that they're both active, they integrate, and it helps you plan for the future that minds tend to wander to the future and people work out how they're gonna get there. If you don't mind wander, who miss out on those things? You actually don't do those things. That makes sense, Dr. Davis, but I understand letting your mind wander, but surely you create a time to let your mind wander. Surely if you've got stuff to do in the morning and you're trying to write something, you're trying to do a task, you shouldn't let your mind wander. You should just focus on what you're doing, but then set aside a time to let your mind wander. So there's value in doing that. However, I'm gonna disagree with you on this, which is that if you let your mind wander, let's say you go and you just stare out the window and really wander means that you're not trying to direct it, it just goes where it goes, right? If you let your mind wander, usually what happens is after about three or four minutes, you get bored and then you start your, and you've also done that other kind of thinking, that background processing that I was talking about. So actually when you come back to your task, which is likely to happen because you'll get bored of the mind wandering, you'll be coming back to your task after just a few minutes and you'll be fresher, you'll be much more ready to move ahead. You probably will have come up with some creative solutions about how to move ahead that you would have missed. So in the end, you're more likely to get the good work done more quickly if you let your mind wander when it needs to, because if you don't let it wander and you just try to power through, what tends to happen is that we deplete ourselves or we just give up and get distracted and get on Facebook. So I keep reading science that says that if you go off, like if you are distracted, you allow yourself to distract it, that it takes 20 minutes for your brain to get back into the task that you were originally doing. So how does that work? I mean, as I understand it, the glucose in the brain is sapped so much when you're distracted that it then has to re-energize itself or it has to go into those glucose levels in order to then get back on point. Right, well, so a really minor thing, the glucose story turned out since that point, I had read that stuff at the time also, we've got all the glucose we need in the brain. So it's not because of glucose, but you do run out of energy. We just don't know the exact mechanism, but it is true that it takes a while to get back on task if somebody else interrupts you. But if you're trying to work and your mind is drifting and you're having a hard time staying focused, you will be back to work quicker and doing better work if you just let it wander for a couple of minutes. Okay, all right, cool. I'm gonna try that out. Thank you, Dr. Davis. Super quickly, physical things you can do and manage workspace, but let's literally go bang one thing. We've got one minute to wrap this up. Physical things, exercise for 20 minutes, moderate exercise is one of the most reliable ways to reduce anxiety for the rest of the day. I like it, okay. Yeah, moderate. And then you said managing workspace. Managing your workspace. So as much as I love coffee shops, it's a great place to feel social and they're beautiful places. This, the research is pretty straightforward. Noise makes it everybody perform worse at most tasks that are associated with work. There's a couple of exceptions about some really creative things like creative arts with certain people. But for the most part, noise of any kind and speech is the worst. So find a silent place when you really wanna be awesome. I use binaural beats. I put on YouTube binaural beats and there's something to do with the combination of the beta and waves that give me a greater clarity and focus. Does that sound right to you? So it's not just white noise, but it's something that's meant to activate certain brainwave frequencies, is that the idea? Yes.  All right. Well, thank you, Dr. Davis. All right, Dr. Josh Davis, the author of Two Awesome Hours, science-based strategies to harness your best time and get your most important work done. I'm assuming that the Two Awesome Hours refers to like we all have two hours in the day that we're at our best and the rest of it we're not. Yeah, so you know, you may end up finding some days you can set up eight awesome hours, but Two Awesome Hours is achievable and reasonable for everybody, just about any day. Where can we find more about you, Dr. Davis? Oh, just hop online, TwoAwesomeHours.com. You can find some more about me. I have a series in Fast Company also. You can Google Josh Davis Fast Company, published in some other places as well, like HBR and such. And the book is available, you know, just about anywhere.  So just hop on Amazon, have a look for it. There you go. So check it out, TwoAwesomeHours.com, or you can buy the book in Amazon. So thank you so much for your time, Dr. Davis. I really appreciate that. It's been a fascinating insight into the human brain and distractions. It's been very interesting for me as well. I love the way you brought it home and made it all so concrete. Thank you. No worries at all. And if you're listening to this, send me a tweet or a direct message. You can send me a tweet and tell me how many hours a day do you think you are on your phone? Just give me the answer and I'll have a look and I'll reply. You can also get me on Snapchat at at James Swanik and my Insta stories. Ironically, both I record them from my phone and I'm about to record a Snapchat story with Dr. Davis on an Instagram story, which is also from my phone. There you go. So even I have to curb my cell phone use. Dr. Davis, thank you so much for your time and to the listener, I will catch you on the next one.