It's the same thing, right? And I'll start with you. I know how difficult this must feel to measure the pain with the knowledge of what you've accomplished and what's to come for so many of you. You know, can you think about any of that right now and can you take any positives away? I mean it's really tough to see how far we've come along this entire season and just to see in the beginning maybe we were a little slow or scared or nervous and we let small mistakes build but I think it's definitely a teaching point for us as a team and for returners. You know, we have a lot of returners coming back that we have to just keep working hard from this day forward to build for next year. Well you're only losing three. Well, yeah, and one of them in particular. We're losing four, really. Well, I don't think we've, I don't think that's known. But three seniors are, yes. Right. But to Glenn's point, three great ones that you're losing. So Gabby, that brings us to you. So this season you've been very much a part of the leadership and what does it mean for you to watch where you started but yet how great you ended up? I'm so proud of the whole leadership. I think captains, we did a great job and all the upperclassmen leading the freshmen to where they have taken us today. We put a lot of pressure on them from the jump. You know, they really started to step out of their freshman shoes and fill in bigger roles that they had to. I'm so excited and so blessed to be a part of this season because I think next year it's going to be in years to follow with that class and the following returners. It's going to be, it's going to be history. So I'm happy to be part of that first year. Yeah, let's let's wrap with that. What's your message, you know? What is it that you're telling to these girls who are going to come back and having the opportunity to do unbelievably special things? What's your message to them? Take every moment, really enjoy it. I can't put into words what being on this team means to me. Yeah, just it's been a great experience. So same deal. MC is going to have to hug both of you before you leave. Kari, congratulations on the historic season. Gabby, congratulations on an amazing career. Thank you all. And Sarah, congratulations on breaking the record today. It's


What is Hatten and Magnet Sides? Black Viking is back and ready to react. And this one is to this viral video. Uh, since how does a homeless man spend $100? So, let's see what we can see here. Do you ever want to how they spent it? Yes.  And I'm going to follow him and see how he spent it. Hey, how are you? Good, how are you? I'm Josh. Nice to meet you. Yeah, I just tried to make him up to give me something to eat. I just want to like give it back to people. I'm not going to be that much, but... Anything's for you. Oh, good. This is $100 here. Oh, no way. Yeah, let's keep it. It's your money now. That's... This one, you know. Really? Are you sure? Yeah, yeah. Go ahead, do it. I'm starting to tear up.  It's okay. It's all right. Yeah, of course. Nice meeting you. I hope you can, you know, have a good use of that money. It will be, sir. Okay, great. See ya.   He's like, I ain't got a way out here no more.  At least buy some lottery tickets. He's not sure he didn't see you. No, he's going across the street. He's going to go. He's going to go follow me. That's cool. Okay. He has some liquor stores do sell food. That was nice of him. He's getting their food. I'm going to talk to you. Thank you. Hey, what are you doing here? Hey, actually, I need to talk to you. I was following you the entire time. Oh, yeah? I'll tell you the money. There's a camera. My camera is right there. Is there a camera? No. Do you even know them? No. I feel like I owe you apologies. You went to a liquor store, right? Earlier. Oh, you thought it was going to get all smacked up drunk, huh? Actually, I thought you were going to buy alcohol or something. Yeah. But there's things money can't buy. I get a happiness out of what I'm doing. Here. No, no, no. Here. Give him another hundred. Hold on over. You just touched my heart. This is another hundred bucks. Take it. Take it. I want you to keep it. I'm stuck. I'm stuck. I'm stuck. I don't know what to say. Usually, I'm pretty confident. How do I end up to, you know, like we are right now? Basically, I was living with my parents and my stepdad had cancer. And they were getting hospice, but it didn't cover the insurance only pace on my life. I couldn't work it because I had to be available. And so he passed away. And then two weeks later, my mother passed away from kidney failure. Building there in is being sold, the condo. And I all of a sudden found myself homeless. It's been like four months now. There's a lot of people that are just victim of circumstance. And they didn't go homeless because they're late. You know what I mean? Lazy or like drug addiction. No, it could be a divorce. And one thing leads to another.  He finds out he's got no money. And he's, you know, there's a lot of good people that are homeless. You're doing good. You somehow be on the scene and you meet bumping the good people. That's all there is to it. If you're on a different path, somehow in life, I can't explain it. Good scene. Good movie. Just happy. The teachers are something, I'll tell you this. When you get that low, it's funny. It's similar story to how, you know, I became homeless at one point. You know, my mom died and me and my brother really didn't have any place to go. And yeah, actually a friend had taken me in for a little bit. But things didn't work out. I, you know, overstayed my welcome. You know, I just didn't have the money to help him out. So I needed to find a place and my uncle let me come stay with him. And that was a bad idea. So because things didn't work out with me and him, I had no place to go. Well, I was selling cars, so I had a company car. And I was just using my money to stay in the motels. And finally hit a big check with 5Gs. And I put that as a deposit to run a condo with my brother. And I ain't been homeless since. So, yeah, as you can see here, that's cool.  And that was cool.  So he probably gave them some food and everything. And I hope he gets back on his feet.  I don't know if I, you know, I don't know how long it would have took if I didn't have such a high paying job at the time. I mean, I was just getting to know car sales. I was like, I was sputtering along and then I got better and better. And then boom, hit that check. And I was like, okay, I love sales and I ain't left sales ever since. So, yeah, that was cool video, man. It was real cool. Post your comments below. Let me know what you think about this. This goes to show you they ain't all homeless people. Bums. Woman subscribers. Woo.


Greetings to everyone from a very wintry Vancouver. I would like to thank Tian, Guard and Mariana for the invitation to participate in the ICDE UNESCO Policy Forum. And since I can do this virtually, I believe technology will have a major role in shaping the education and learning agenda as we move beyond 2015. Thanks to the growth of mobile telephony, technology is becoming ubiquitous and pervasive. This is a significant change over when we started out with the first set of Millennium Development Goals or MDGs in 2000, when the world was in the grip of a dot-com boom. At that time, technology became part of MDG-8 relating to a global partnership for development. In the post-2015 development agenda, technology is more likely to become cross-cutting across all the goals rather than a separate goal in itself. This is one key difference between 2000 and 2014. The world has changed in several ways. There are one billion more people today than there were in 2000. This has resulted in mass migrations of people from rural to urban areas and from one country to another. Climate change has become a more dire issue than was the case in 2000. And national economies are much more fragile after the global economic crisis. The UN High-Level Panel has identified several goals. One major difference between 2000 and now is that at that time the world aimed to reduce poverty. Now it seeks to not just reduce but to eradicate poverty completely by 2030. And education and learning will be central in this push towards development for all. As we know UNESCO's post-2015 education agenda calls for equitable and quality lifelong learning for all by 2030. Here we note three important elements, a call for equity and inclusion, an emphasis on quality and a shift from universal primary education to lifelong learning. The Edgar IV report spoke of lifelong education in the 70s, while 20 years later the Jacques Delors report made the transition to lifelong learning. In the last four decades we can see the shift to more learner centric approaches and the view that learning can take place in a variety of settings and contexts. The spectrum of lifelong learning includes formal, non-formal and informal sectors. Commonwealth education ministers established an interministerial working group in 2012 to identify the priorities for education in the Commonwealth to feed into the post-2015 development agenda. The working group proposed access, quality and equity as the three overarching goals for education which you will note are very similar to what UNESCO has identified. So in which ways can we as the ODL community contribute to the post-2015 development agenda? Let me look at three different dimensions. One, by promoting the use of open and distance learning and appropriate technologies to achieve development goals. ODL has primarily been used to expand access to formal education. However, more players in development need to be aware of how the use of ODL can support learning in the non-formal and informal sectors as well. ODL is already doing this and has deployed distance learning methodologies to reach illiterate goat herders in India or the Bhattwa community of beekeepers in Uganda just to cite two instances. But we need to scale up these interventions if achieving development for all is to become a reality by 2030. We need to convince major donors that ODL can be an effective means of implementing lifelong learning but we need concrete evidence. More research and data are needed in the non-formal and informal sectors to convince policymakers that ODL can indeed be an effective strategy for promoting development. Two, we can contribute by supporting the establishment of ODL institutions that are relevant to the needs of the 21st century. As countries try to increase access to higher education, more open universities and dual mode providers will emerge in both the public and the private sectors. As you know, Asia has the largest number of open universities and we are likely to see the next wave of growth in Africa. What will be the model of the open university for the 21st century? We know that open universities are built on very sound philosophical principles but will we see a shift from an industrial model of the 20th century to a more connected model for the 21st? Will there be a greater emphasis on lifelong learning and outreach activities in the new model? Will we see a greater linkage between the learner's needs, the ability of the institution to respond to these needs and the requirements of the labour market? New models are emerging in Asia as the Chinese RTVU are making the transition to open universities. The Botswana College of Open and Distance Learning is poised to make a shift from being a college offering secondary education primarily to an open university. Have we studied these emerging developments to define the contours of what might be viable models going forward? Finally, my last point, the emphasis on lifelong learning means that the global community is moving towards creating learning societies. It is important to realise that learning is more than formal education. Stiglitz and Greenwald's recent book, Creating a Learning Society, shows that societies progress when they are clear and I quote, what is to be learned, the process of learning and the determinants of learning, unquote. A learning society can be created not just by developing sound educational policies alone but also by trade, industry and agriculture policies. Stiglitz and Greenwald point out that, and I quote, every government policy has effects, both positive and negative, on learning a fact that policy makers must recognise, unquote. The ODL community cannot work in isolation. It needs to take a holistic approach within the context of developments in society. We have decades of experience in innovations in teaching and learning. How can we continue to reinvent ourselves to contribute to the post-2015 development agenda? I hope these observations and comments will generate some ideas for framing the proposed recommendations and for shaping a collaborative research agenda to promote lifelong learning and development for all. Thank you very much for your kind attention.


Hey guys, welcome back to my YouTube channel. This is Daniel Rosal here So I've done a few video blogs talking about my my new low fat diet that I've been on now for Four weeks and as I mentioned in the videos I've done to date. I started doing this I was recommended to do this by a dietitian. She gave me like a few meals to eat per day But beyond that it was kind of had to like figure out a lot of stuff myself So what I thought I would do for today's video as a non nutritionist non dietitian somebody doing the low fat diet is to Take us on a virtual shop. I'm gonna go on to Tesco.ie which is a Irish shopping online supermarket It's a supermarket that has an online, you know shopping functionality The reason I'm doing Tesco.ie is because I do live in Israel, but here are online shopping systems They do exist, but they are in Hebrew and I think most people are subscribing to my videos because I titled them in English are Gonna be confused by not English So that's why I'm doing Tesco.ie and what I want to do here is I'm just gonna show you guys in The space of a month because I have spent so so much time over the past month shopping reading nutritional labels researching In order to start a low-fat diet and I've actually been really really strict about this low-fat diet I'm doing it because I had gobladder surgery two years ago Create a lot of digestive problems was very unpleasant and low-fat diet the first thing I found is it This has been a major breakthrough for me. That's actually really helped As well as ox bile, which is a supplement, but let's keep the video about the low-fat diet So I'm just gonna show you guys It's an art of buying low-fat food in the supermarket because there is a lot of stuff that you think is low-fat That turns out not to be low-fat. There's a lot of stuff that you think is high-fat That turns out to be actually not so bad or low-fat and it's it's a specific diet It's a diet that's definitely fallen out of favor in the nutritional world It seems even though a lot of national health authorities recommend it just to clarify one more time This is not nutritional advice. I'm just showing you guys What from the skeleton information I was told which is what the Percentages are for what's considered low-fat What I've been able to find in a supermarket That fits within that paradigm. So it's not nutritional advice. Everyone's got their own nutritional thing But if you're also doing a low-fat diet, I just thought this information might be useful to someone hence I am putting it up on the net. So without further ado, let's go on to let's begin our voyage before we do So I wanted to show you I've actually already highlighted this year So this is from heart UK UK cholesterol UK the cholesterol charity now This is exactly these are exactly the numbers I was given by my dietitian Um, I imagine that they're going to vary slightly by different health authorities Uh, this this is actually a great page. It's called. How can I eat less fat? And um, it's The central part here check the label is so important.  Um, but I'm getting a lot quicker now. So So this is what I've done. I've spent so much time reading nutritional labels check the label because as I said You can't this is the the thing I find out is you can't say, oh, this is uh These this is a vegan product or this is a vegetarian product or this is labeled as healthy Those are just claims nutritional label is facts. So that's why You really have to read them to make sure that you know, just don't rely on what's on the box If you're in doubt go ahead and just like look at the back on those labels So, um, there are levels of uh, High medium and low fat at least according to heart uk Um, and this this this here these two numbers are the ones that I'm keeping an eye on and that is uh, Low fat is considered three grams per 100 grams or less of fat And for liquids that's 1.5 So what I've noticed in one month of shopping intensively for low fat food and cooking low fat food and preparing low fat food Is that these are low numbers now?  But uh, if you start with low fat foods It's you know a kind of common sense that it's going to If you're eating to normal portion size is going to just that's going to give you the best chance of Eating low fat. So the other thing I would say is it's a strict limit You'll see when you go shopping and look at nutritional labels You'll begin to notice how Relatively few you really have to go out of your way to find Low fat foods in the supermarket. I have found So they call medium fat is 3 to 17 and high fat is 7 is 17.5 grams fat or more They give you examples from each product and they also define fat free As being any food with less than 0.5 grams per 100 grams or 0.5 and also 0.5 per 100 mils on the In leaders for liquids So the magic number that I'm keeping in my head at all times that all times are 3 and 1.5 I'm trying to stick on the right side of those The one area I have not really succeeded in figuring out a solution yet is cheese. So I've been the way I've described this is I'm kind of easing in the low fat diet So I've been eating 5% dairy even though five is clearly greater than three I have found 0% dairy in like fat free dairy in yogurts. I have not found yet cheeses specifically that are 3 grams fat per 100 grams or less. I'm sure they exist Just in the supermarkets. I've been to in israel the lowest I've seen is 5% So that's what I've been buying. This is 5% cheese. So Let us go now on to tesco.ie and I'm going to just take myself out of the screen here And let me just show you give you kind of a whistle whistle stop tour Of what I've been buying so far simulate simulating the super the glorious experience of shopping in tesco. So, okay The first thing I do now when I go to supermarket is I go to the produce aisle and I stock up on fruit and veg Now the only one from this list that Probably is not low fat is avocados avocados are fatty as is well known and you know The information I was given from my dietitian is that it's I'm My instructions are a low fat diet doesn't does not matter what fat doesn't matter. It's supposedly a healthy fat Omega threes.    I mean in its entirety as in all varieties of dietary fat So, uh, you can see avocados here 19.5 grams of fat per 100 grams So that's way way way outside of the low fat territory So what I tend to buy is my favorite fruits are oranges and apples And for veg I buy a lot of cucumbers tomatoes because they're great in salads. I buy bell peppers And I buy leaf. I buy lettuce and spinach and all that kind of good stuff. So I go there first because the only thing because it's really easy Uh, it's the easiest part of the supermarket to shop in for me now because the only things I'm I'm avoiding are nuts seeds and avocados, I mean pretty much so This is an easy part of supermarket In the world of dips dips are good dips are good because people like to have dips to snack on Now this is um in israel.  So again, you might think oh reduced fat That's perfect for my low fat diet, but read the nutritional label and you'll see that actually it's 9 fat um So that that this is why reading nutritional labels becomes kind of essential just out of interest Let's just check what actual non reduced fat hummus is it comes in at 16 So it's 16.6 to nine Now in israel and I'm sorry to keep meant it's just where I live The unexpected hero has been tomato based sauces. So there's a dish here called matbucha, which is like kind of a Uh, I think it's tunisian a kind of spicy tomato dish Um, and that's actually both in my low fat range. I was astounded. I was like, oh great So I just need to eat matbucha now. Um, and because it's not, you know, snacking between meals So I'll do now pita and this dip this tomato dip um Okay, so we're good here as well. So 1.8 grams of fat per 100 grams for this tomato salsa. So again Low fat's very specific.   So again Reading the labels becomes a survey just like really really essential Uh, okay. So so far in our virtual shop, we've picked up fruit and veg.  So I've not found in israel A product like lolo, uh, for instance, like regular butter is going to be way way out of low fat territory. It is 80 grams of fat per 100 grams 80 percent fat. So that is but Again, uh, if you have the tiny microscopic amount of butter, it would be very little fat But uh, it just makes sense to start from low fat. I think um, so I did find let's take a look at Let's scrutinize this product connect gold low fat butter. It comes in at 40 Grams of fat per 100 grams. So again, it is lower fat than the 80 percent fat, but it's still over 10 times more fat Than what's officially considered low fat according to uh, the heart uk level which are similar to many that I've read Uh, let's see. Can we find something that actually does fit if in the territory? I'm gonna I'm gonna put my money on low low low low low. Let's check what let's check where lolo comes in Lolo comes in at 53 I take it back. So I'm not sure we're this might be this might be an impossible ask to find something Or you might be able to find it, but anyway, I'm just saying so that this is how carefully you have to be So I haven't bought butter um Basically in like a month for breakfast. I'm having uh, I'll get to that later, but I'm having like skim milk and uh brand flakes for lunch. I'm having salads and for dinner. I'm having like fish or more salad or Stuff like that Lentil lentils indian lentil curries are great dolls are brilliant So I haven't had a need for butter as a truth And I'm getting enough dairy through my low fat cheese low ish fat cheese and my skim milk But um, there might be a spread if you look hard enough that will eggs are about six percent I think fat generally so that's tricky as well now within milk the only one I found remember I don't know what I've done with this link. Is this it? Nope. That was not the right link Um, I don't know I don't know what I've done with the heart uk link, but it 1.5 if you recall was our What we wanted for liquids So let's take a look at this low fat milk.  It's gotta be low fat So, yeah, yeah, actually that's pretty that's on the limit for liquids according to that level of 1.5 Uh, so that's pretty low fat if you take a full fat milk by contrast This does not have nutritional info Um, let's find one that does let's say tesco fresh milk two liters Also, no, anyway, uh, the lowest one is going to be skimmed milk or skimmed Or skim milk, I think some people call it skim some people call it skim that did not work. So let's go for skim There we go skim milk is 0.3 grams per 100 grams. So that's the lowest fat option Almost always in the milk. Uh, I mean always in the milk. I don't think you can get lower fat than that So, uh, that's what I've been going for now.  I'm not gonna I'm just Currently all I'm doing is low fat. So that's what I'm going to be talking about here. So in cheese, um Cheese is a tricky one. Now, as I said in Israel, I haven't succeeded in finding less than 5 fat cheese um hard cheese I don't know if that's the right word for this stuff.  So way way way beyond low fat territory there um So what I am having instead is a lot of feta cheese and as I said, it's it's kind of cheating for me because Okay, this is this is higher fat than what I'm eating by a long shot.   There's just a lot of different types of feta cheese in the supermarket Uh, but let's take this lower fat Philadelphia product. This comes in at 11. So again, it says it's Light and less 40% less fat, but it's still actually 11 fat, which is quite beyond the 3% mark Um, so again, uh, you just have to read a lot of nutritional labels. So I I've I've been able to find um, labneh, which is like a Middle Eastern strained yogurt spread labneh Uh feta bulgarit, which is another type of white cheese. I found I have like four or five low white cheese options and that's basically what I consume in dairy.  So in yogurt I found it's actually really easy to find.  So I'm trying not to do that. So, um, I'm actually eating just like plain greek yoghurt That is low fat.  We'll probably find it Um, so these all look like great products.  We'll see where the healthy for you So that's great. If I were in Ireland now, uh, you know, that's something I could Um, or you know, if you were in Ireland right now because I'm not, uh, this is something I'd probably, you know You could add to your shopping cart Tesco have a zero percent. There's actually abundant options in yogurt. So you kind of learn What's low fat friendly and what's not so like cheese is really kind of you have to look out for it and So that's kind of what I'm doing it like I wouldn't typically have yogurt for lunch or lab in it for lunch, but I'm finding that a good way to like get get dairy and get protein Without getting fat alongside it. So it's just all these little adjustments essentially that you make So I'm eating much more yogurt than I would have done before I so in terms of meat options I find turkey to be the best just look at nutritional labels. Turkey's pretty lean So I've been buying a lot of turkey deli meat and again low fat is not synonymous with healthy So deli meats are very preserved very processed one and whatnot But they do tend to be quite low in fat. So like these turkey burgers These guys come in at 2.7 grams per 100 grams of fat.  So You have to be on your guard for this stuff. I think shopping online is probably The easiest way to do this because you can do all this obnoxious nutritional label reading at home Or you can just learn what product you can just learn what products are actually low fat and just like pick them up And you're in supermarket. So Let us look at So we're we've done so far a fruit and veg a dip. We've got yogurt. We've got white cheese. We've got skim milk here Um, we've got turkey and in terms of fish. So I found uh, yeah, white fish cod haddock and white fish. That's kind of where You want to be going for in terms of low fat? Let's look at these fresh hate fillets for instance And these guys will be coming in at 1.9 grams per 100 grams of fat So that's low fat. Uh, so I'm often eating fish for dinner now You just have to be careful not to cover your fish in a high fat Like sauce or whatever um, if they're really screwed nice each Each component of a meal But it can be done um, so yeah, that's kind of my go-to now in terms of fish in terms of um Not fresh fish it's tuna in water is my go-to at the moment So I think let's just wrap up here because there's certain things pasta is great generally, um, you know, it's obviously a carbohydrate But uh, so long as this might be problematic because it's ricotta tortellini. It could be filled with high fat cheese This 3.3 is actually also not so bad because it's it's also got spinach in there. So um, yeah, it's just kind of That's slightly at a the low fat 3% level but only by a fraction. Um, so yeah stuff like pennies I've really stocked up on pasta and I'll put stuff like tuna preserved in water into it um, along with like lentils and whatnot. Um So yeah, that is generally also, um, also good So let's just go skip ahead a little bit and jump into jump into not literally jump into but uh, look at the food cupboard so my friend in The world of tin fish is tuna in uh in in brine specifically now if you look at the, um Difference between tuna preserved in water or brine, which is salty water and tuna preserved in oil is quite drastic Um, so I always bought tuna in oil and now I do the exact opposite and I always buy tuna in water tuna in brine is um, comes in at one gram of fat So 1% fat per 100 so very lean tuna is a lean fish But it depends how you preserve it. So that's this is my go-to in the canned fish oil needless to say tuna mercury you don't want to be eating tuna morning, noon, and night, but uh, I find it you know very good To contrast with sardines and sunflower oil are probably quite a bit fattier. So yes, it is it's a why 14% fat Because we're starting with an oily fish sardines. I believe are oily and we're preserving them in an oil So there's a huge difference between 1% fat and 14% fat. There's a 14 times difference So That's why you just kind of like to learn You learn how to navigate the supermarket as a low fat eater Um, what else can I talk about? I'm getting a bit worn out. Oh, yeah, so okay Another great thing to do is buy, uh, grains and legumes. So stuff like lentils cuscus chickpeas tuna Sorry tuna. What's wrong with me?   So for breakfast, if I'm doing a porridge I'm actually not doing oatmeal as my porridge. I'm doing Rice parages and I'm doing bulgur parages. Bulgur is parboiled Um, uh cracked wheat and it's actually lower in fat than oatmeal. So these are little things again I never knew about before I started doing this. Um, biscuits are probably a write-off But, uh, you know, you might find something in the healthy biscuit section or, you know Or the or the healthy crisp section even Uh, this but this is still, you know, 11 grams of fast here. So you don't need these things in your diet They're probably just like empty carbohydrates. So I'm you know, I instead of snacking on biscuits I might be snacking down on a bit of zero percent yogurts. So it's changed in terms of condiments. Um This is a tricky area. So Mayonnaise, unfortunately, I've had a really hard time finding stuff.  So, um, That's what I have encountered anyway, and I've really struggled to find I actually haven't found anything that's Um in the low fat in the in that three percent or lower territory So that wow 79 grams of fat per 100 grams So again, all these things I would do before like have a tuna sandwich smothered in mayonnaise I'm adding tons of fat to the meal Uh, now I am proceeding quite differently so Here this might be a good example of why reading nutritional labels matters Hellman's light mayonnaise. Oh, it's got to be low fat. It says light on the box But uh, where does this come in at 26 grams per 100 grams? So a lot lower than the regular But still quite high in fat actually So what I found in israel is that we have a few mustards that are actually low fat Um And that's kind of being my go to so I'll do I'll do stuff like put mustard in a turkey sandwich or I'll put mustard in Uh, yeah, mostly just in turkey sandwiches that kind of thing Now the ones I found in test go actually were not really low fat Or not low fat at all. So this mustard is 12 percent fat 12 grams fat per 100 grams Uh, I don't know.  So almost essentially fat free Um, so that's kind of one that you have there as an option.   Um, and again, I'm not a nutritioner I'm not a dietitian. I'm just passing on Uh, kind of one month's worth of going to the supermarket literally four times per week I don't even exaggerate studying all the nutrition labels and figuring out what I can eat and what I cannot eat So I think we've covered Um, kind of like everything I want to cover. Uh, and after one month, this is just like, you know, I'm only kind of scratching the surface I'm sure what should there's other things I can eat that I haven't really discovered yet In the crisp section So they've got healthier crisps here So, yeah, I actually did find a low fat crisps where I'm based Uh, I'm just curious this walker's bait Says 50% less fat salt vinegar sounds good so far, but does it pass the litmus test? Of the nutrition label it does not it is uh, 13.4 grams of fat per 100 grams So it's 13 so even though the you know per serving per pack It's only 3.4 grams of fat But if you're really really trying to cut down on that fat and keep that number as low as possible And these are outside of that 3% limit. So, um That's kind of what I found so far and that's kind of how I'm structuring my shopping just quickly quickly Uh, do a do a replay here Eating a lot of fruit a lot of produce. I mean I'm skim milk. Um White cheeses. I'm finding some 5% stuff not lower than that yet Uh yogurt. I'm having a lot of success in the yogurt, uh department And uh, you know, that's a good one for me as is labneh, which is a yogurt based spread If you can find it in your in a middle east supermarket, that tends to be you'll find that low fat labneh somewhat easily and and then turkey is kind of my go-to meat or Chicken breast no dark no dark meats. Um, and definitely I haven't had beef since I've started this Um, it will be a special occasion thing, but day-to-day know Um in terms of fish white fish is great They all tend to be very low fat in terms of canned fish. It's tuna for me Pasta grains and beans are go-tos. So I am in terms of pantry foods always having those stocked up uh pasta, um Pizza no I've not found any pizzas that are actually low fat And then in terms in terms of the food food cupboard, uh, there's probably more stuff I could be having that I've never really had stuff like Uh dried foods before might be low fat. Um Cuscus and all that as I mentioned And in terms of condiments, it's been a little bit tricky Basically if in any way you can add flavor that doesn't involve adding fat Is a winning strategy. So I've started stocked up on, uh, you know spice mixes and stuff like that and uh, trying not to obviously also overuse salt but like spice mixes and, um Putting that in place of fat and I've also just bought an air fryer. So I'm hoping that that is going to be another another Weapon in the low fat arsenal here. So I think that's enough. That's kind of where I am at the moment in terms of my low fat chopping And uh, you know as I said before in about six months I'd like to do another one of these where hopefully I will have figured out more options. Um, and again This is not nutrition advice. Not dietary advice. It's just my current methodology for low fat chopping at the supermarket


So Q1 has been pretty good for 2023. Now going into part of Q2 and Q3 and Q4, the big question is, where do we go from here? And thankfully, I've got someone who could help us understand this on the macro side. This is Nigel Glende and he's been an investment banker for quite some time. So Nigel, welcome to the show for the first time. Thanks, Rob. Thanks for having me. Yes, I'm excited about this because there are parallels and we have to be aware of what's going on, especially with the macro because we actually do follow macro a little bit here on for crypto and digital assets. So just a little background for Nigel here, investment banker for some fairly large institutions. We're looking at UBS, Morgan Stanley, VP at Storm Harbor Securities. And now you're the chief financial officer at Masterworks, getting people into fractionalized shares of artwork. So just before we get into the banks and the collapse in Q2, Q3 and some parallels between the Great Recession, Nigel, how did you go from that to over to artwork? Yeah, that's right, Rob. I've had a career that's really intersected these two paths, both in traditional financial services and investment banking and the art market going on nearly a decade here. I started my career at large investment banks in their financial institutions groups. These are investment banking groups that are focused on capital markets and M&A work among financial services companies. So I began my career really pre financial crisis, seeing the run up a number of different companies kind of grow into that. There was a ton of cleanup work as you might imagine in the aftermath of the financial crisis. After nearly a decade long career as a banker, I was invited by one of my very first bosses to help a DeNovo financial services company that was focused on lending into the art market. So you can think about this as mortgages for art collectors. So lending collateralized by high value art. That was really the first time that I had taken my sort of especially finance financial institutions career and started to merge it with the art market. I sort of by accident spent a ton of time building relationships and knowledge and know-how within the art market that eventually resulted in my meeting with the founder of Masterworks really at the very inception of the whole Masterworks project got underneath the hood very early on and joined Masterworks almost four years ago now as their CFO. This is when you were at Athena Art Finance asset based lending securedized by high fund. Okay, gotcha. So that's how you went from the traditional sector all the way over here into two fractionalized shares of our pieces. So this is interesting because it kind of comes down to taking a look at the past. I don't know where we're going, but we can kind of see where we've been to kind of take a look at where things are going to head out to. So the first thing I'm going to ask you is this, since you were in banking before the Great Recession and then you went through it and then you went after it, what kind of parallels do you see right now that's going on, if any at all? Well, I mean, obviously there are a huge amount of differences when you just talked about what precipitated the last financial crisis versus what we're looking at now at the root of what was going on in 08, 09 really started in the housing market. There was, you know, decades of sponsorship of home ownership certainly in the U.S., which then precipitated a mortgage buildup in subprime, which then led to credit contagion across institutions. Today you have a very different situation and really as it relates certainly to what happened at Silicon Valley and at Silvergate and Signature, really precipitates from a rising rate environment. So you've got a couple of different things that I would say are parallels, right? Both cases you had, I would say financial risks that were hiding in plain sight in many cases, right? Going up to the financial crisis, you had, again, decades of policy sponsorship around home ownership that really led to an attitude that home prices don't go down in value. And from that really precipitated loosening in mortgage standards over an extended period of time that then led to the financial crisis. Now, maybe a little bit different here is I would say the speed on which some of those same risks built up. Here we're not talking about a or today we're not talking about a credit crisis so much as duration risk crisis or duration risk that's been built up through a rising interest rate environment that's happened sort of relatively quickly and that's had sort of two major impacts. It's had an impact obviously on the value of securities that sit on many bank balance sheets, but also has had a really profound impact on how behavior has changed around deposits and that was really what drove, I think, a lot of what you saw at Silicon Valley Bank signature and Silvergate. Sure, gotcha. And that is one of those things that we take a look at. So that would pretty much go into the second question. So you pretty much covered both of them in one part. So the question that I have then as far as like banks, I mean, we've had three collapses and it's debatable about, you know, which parts those were, but do we see more on the horizon as far as more banks collapsing for unrealized losses for T-bills? Yeah, the short answer to that is I think the risk of that is greatly diminished. I think the actions that Washington took on really the back end of SVB was to put a line under all those institutions saying we're not creating a financial crisis from here. There was a lot of policy from ensuring all deposits at those institutions when they were resolved, putting in a term lending facility that allowed banks to pledge their securities at par. These were strong signals to the market that they wanted to stop the contagion right there. And it's a lesson that they took away, I would might add, from the great financial crisis because again, the financial crisis really started in 2007 with the first inklings in the cracks in subprime crisis. When I was at UBS, there was a small hedge fund that UBS was running internally that was among the first casualties of the subprime crisis. The UBS CEO was actually fired very shortly thereafter. That was in the spring of 2007. It wasn't until the next year that Bear Stearns collapses and then Lehman collapses. You had a bit of a gradual buildup in that period. I think the Fed wanted to take much quicker, much more decisive action around these institutions. One of the things also, John just said about why I think the risk is a lot lower is these institutions were unique in a number of respects. And one of which is they had massive sector concentration for different reasons. Silvergate was a relatively small Southern California bank engaged in traditional banking operations for an extended period of time. About eight years ago, they pivoted into the crypto market, developed very interesting franchise in and around crypto assets and a lot of innovative things around their payment networks. But that was really a very new business for them. Signature is a little bit of the same story as a very different bank. They're a bank that has a, they're a New York based bank. They have a great ultra high net worth franchise, a really strong franchise around the real estate market, but then started to build up a presence on the West Coast. They got a great lending team from a bank called Square One Bank that really knew their way around the tech lending sector and really leaned hard into that sector, including crypto. Silicon Valley Bank is in order of magnitude larger than both of those institutions. And what you had there was a bank that had huge concentration in the tech sector as well as the VC community. Now, as a result of that Silicon Valley Bank had an amazing franchise within those sectors. They knew how to navigate them. They knew the relationships. They knew how to underwrite a very, very attractive franchise in that respect. But the problem is you had deposits all in one sector. You had deposits that were very large. So uninsured deposits were nearly 90% of their deposit base. So in at the same time, while you had all this deposit growth, you had a number all that liquidity going into their securities portfolio, which was getting caught in a rising rate environment. So when they took action to, to, to readjust their securities portfolio and took a big loss on that securities portfolio, which happened as it happened right on the heels of the Silvergate collapse, you really had kind of a tinderbox if you were what in the, in the deposit base, which no one was really paying paying attention to because you had large deposits all in one sector, all uninsured that could move out very, very quickly. And I think regulators were looking at these types of banks maybe 10, 15 years ago, you'd think these, these types of deposits are sticky, their core deposits, their transactional deposits, they don't move particularly easy. Now we're living in a world where CFOs of these institutions are able to move entire accounts and wire them over lunch over their iPhone. And that's basically what happened in the span of about 36 hours. And there was really the speed of that, that took really the markets and the regulators by, by surprise. I highlight all of that just because I don't want to say these institutions are entirely different from any others, but there were just factors that were so unique to them that it diminishes the risk of a broader contagion. There were other banks, First Republic is a notable one that was caught up. They similarly have a franchise that is not as concentrated within the tech sector, but certainly has a large private equity and VC portfolio and has a high balance of uninsured deposits, which could be moved very easily over time that creates just a lot of volatility in that deposit base. Yeah, excellent. So and who knows what's going to happen in the future. And it seems like we're in a, like you just said, we're in a brave new world. There's an ability to transfer funds quite quickly. There's people that say, you know, I don't really trust this, there could be runs in the banks, but who knows how much we'll see it as far as a collapse. But the real thing, which will lead me to the next question is this, even all the problems that we had with the banks and the things that were going on and people were losing trust in the banks. Of course, the government did step in, they did what they had to do. And we had a pretty good Q1. I mean, we're looking at NASDAQ was up 16.8%. Gold almost nine S&P 507% and Bitcoin between 72 and 80% is for Q1. So now that we've gotten past that, Nigel, what do you see coming into Q2, Q3, maybe even Q4? Yeah, there was no doubt that Q1 wound up being very strong for the markets. I mean, I'll be with a high degree of volatility built into that. Some of that was a little bit of a bounce off the lows. And some of it, frankly, is just a reaction to how far the markets fell last year. And the markets are usually falling in anticipation of a bottoming of macro events. So last year, as you saw inflation continuing to rise and then eventually peaking late last year, that's really when you saw the greatest drawdown in the markets. Now the markets are seeing a bit more of a light at the end of the tunnel with respect to the rising rate environment. So I think that's ultimately what you wound up seeing in Q1. I think as you go forward, however, and it certainly does our view at Masterworks, long term equity returns are going to remain muted because while we will see a tapering in my view of the rate increases, I think we may see another quarter point at the next Fed meeting. It's less likely we see anything after that. I think it's unlikely that you're going to see rates fall dramatically from there. And there are a couple things behind that. The economy, certainly in the U.S., is proving incredibly resilient. Unemployment is still very low. There's high labor force participation. So there's a lot of driving forces that I think are going to prevent them, certainly the Fed from doing anything to bring rates any further down. So I think that's really going to cap what the equity markets are going to be able to do. So I think you might have seen a little bit of a relief rally here now that you just see kind of a little bit more of an end game of the rate rising cycle. And that's a good thing. But I don't think that's necessarily going to translate to a more constructive, longer-term outlook for equities. And I mean, don't forget, we've still got a debt ceiling fight that is on tap in Washington. Don't underestimate their ability to wreak havoc in the markets. You remember the last time we had this major fight a couple of administrations ago, the U.S. lost their AAA credit rating. So not suggesting these things are on the table, but that's a messy fight ahead, could have impacts in the markets and certainly in the nearer term. Yeah, excellent. And these are the things that will, it could go either way. And of course, every time there's a fight on the debt ceiling, what usually wins is they say, we'll raise a debt ceiling and then they'll just keep going and adding up. So for me, like this is the things that we talk about on the channel, which is it's not just about the right now, it's about the long-term horizon. If people are looking to get rich quick right now, it's not, can't say it can't work, but 99% of the time it's not going to work. So it's all about a long-term outlook, dollar cost averaging, and then trying to balance a portfolio. So that would be leaving to our last question, Nigel, which is based on all this stuff we just talked about, which assets are you looking at for a balanced portfolio? Because I don't think it's prudent to put everything into one basket. I don't think everybody should put everything into gold. I don't think everybody should put everything into crypto or real estate. So how do you see things here? Look, we are extremely constructive and built our whole business around the art market and the contemporary art market in particular, and there are a number of things that go behind that. So we talked a lot about parallels between 2007 and what's going on now. Some of that has to do with financial innovation. Back in the financial crisis, you had a number of structured products, obviously crypto is the new financial innovation product. There is nothing innovative about the art market, and that's one of the beauties around that market. It's a market that has existed for centuries. It's not a market that we have to build out of a whole cloth. This is a 1.5 to 1.7 trillion dollar market in terms of asset class value that's turning over anywhere between 50 to 70 billion dollars a year. So a market with significant size. Add on top of that the fact that it is incredibly data dense market. So it allows places like Masterworks to really understand how does this market behave over time. It's a global market and it has global mind share. When there's a major sale at Christie's or at Sotheby's, it's on the front page of the New York Times. It's on the front page of the Wall Street Journal. So it has mind share whether you're active in the art market or you're a financially sophisticated investor that's just keeping tabs as you go. So all these things add up to for us an asset that really warrants strategic allocation to someone's portfolio. I think the problem the market really has had is other than buying a painting or buying physical art, there's no way an investor who's just in the business of buying stocks and bonds, making alternative investments, to make an allocation to the asset. So Masterworks' whole mission is how do we take this really interesting asset class and put it in a form factor that investors can actually take action in and that's what we do. Yeah, perfect. And with this one, this is how I see my portfolio. And again, diversification I think is key. Of course, now you're watching the video, it's up to you to make your decision in all those things. But I will just say this is not financial advice. This is just what I am doing. I think it's a more prudent way to do things. I've got a good amount into cash and stable coins. Masterworks 4%. And land and real estate make up a bulk of 40%. My Amazon business crypto and of course, my trust IRA. If you're looking for more information on Masterworks, there's a link in the description looks just like this. And I've also made it even simpler because the things that we talk about are just like the very top level. To really get into it, to talk about what Masterworks is, how it actually works, I made a playlist. There's a link as well down in the description. There's one I want to direct everybody's attention to. There was a great video by Upper Echelon, which talks about Masterworks, a terrible investment, which goes even deeper than my deep dive of what it is. So Nigel, I have to say thanks so much for stopping by and giving us little bits of background as to what's going on the macro and then make a little bit of balance with portfolio. We appreciate it. Thank you. All right, buddy. That's it for today. So like today's video, thumbs up, subscribe all that good stuff and we'll see you in the next one.


Well, we'd love to just jump right in first to understanding behavior design and what really struck you to research this area. Well, behavior design is a phrase that my Stanford lab came up with in 2010. There was nothing called behavior design back then, at least not a system for designing behavior change. But we were innovating new models and methods around human behavior. And we're like, what should we call this? And we looked at like 12 different terms, and we settled on behavior design. And we changed the name of my research lab to the behavior design lab. And as we see it, behavior design is a set of models, a new set of models like the fog behavior model, and a set of methods. And they work together, it's a system that works together to understand and analyze behavior and to design for behaviors that you want, including habits. And what led you to get interested in behavior design in the first place? How did you end up on this path of changing your life? I think I've always been interested in it as far as I can tell. I grew up in a household and a culture that was all about self-improvement and optimization very much in a religious tradition that emphasizes that a lot. And so it just felt very, it wasn't really new for me, but there was this moment that led to tiny habits. So tiny habits is a method within behavior design, and it builds off the models of behavior design. But I was about, what would I have been, about 45. So this was 2009, 2010, where I felt like I was slipping and I just was really concerned about my sleep quality wasn't good, I was gaining weight, I was stressed out, I wasn't feeling that I was really hitting on all cylinders and I was worried that if I didn't get on top of it, it'd just be this slippery slope that I wouldn't recover. Now, everybody, that turns out not to be true. You can be 45, 35, you can be 85, and there's still things you can change. But that was my sense and it wasn't quite a panic. It was more of, DJ, you better get serious about optimizing your life now and your habits. So I started hacking my own behavior and my own habits, which then led to me a year later, about a year later, probably more like 10 months, where I'd mastered this way of creating habits and it was crazy easy to do and it was unconventional, but it totally worked. And then I started in 2011 teaching it in a free five day program that continues today and 60, 70,000 people have been through that program. You were just saying there about getting to that age and feeling that things were slipping away and where could you optimize things to maximize your happiness and probably I would guess productivity in the same as well. For myself, I just turned 47. And it was in my 20s and moving into my 30s, I started to look at how I was spending my time and was I getting an ROI for the things that I was was putting that attention towards and that had begun my quest in self development and then, okay, how do I start building those habits that will allow me to maximize my happiness and productivity? And I love that you said that because for so many people and listeners, we still haven't gotten over this myth or idea, even though the science has presented itself, that you can make these changes and technology, the way it is right now, has given us more time than ever to devote to our happiness and our productivity and learning. Yeah. Yeah. You know, the saying, you know, can't teach an old dog new tricks is not true. You absolutely can change your habits. You can optimize what you're doing. You can reinvent yourself. You can do all of those things. But that, you know, I had that concern. You know, before I, before I started hacking my own habits and as I, before I created the tiny habits method, I believed all the myths of habit formation. I believe that it was repetition that creates habits. It's not, I believe you had to write down a goal in order to achieve it. You don't have to do that. I would have believed that things like tracking, daily tracking was vital. It's not, it's optional. And in some cases it's damaging. And so it was just me exploring in the way that I explore. I tend to be kind of independent. And as a behavior scientist, I guess kind of skeptical of what the literature says, because once you're part of the system of creating it, you see that, oh my gosh, you've got to be skeptical. Even peer reviewed academic science, I'm saying in quotes, may or may not actually work in the real world. So through that, and then developing the tiny habits method and teaching it to thousands and thousands of people, I have a very clear strong point of view, not just point of view, tons of data that supports. There is a really simple way to create habits and you can do it at any age. And even these tiny changes can lead to transformation. You just opened a can of worms with all of those different myths that you said are not true. So where do we start? Any one of those you want to start with? Well, I think when many people think of habits, they think of the big things and they recognize their bad habits first. And they don't often think about their positive habits and the way that habits sort of string together.  And what your research shows and your own work is that it's actually tiny changes that can lead to those big habits. And we don't need to be so hard on ourselves with setting these crazy goals. So what do you mean by tiny habits and how can we start implementing them in our daily life? So tiny habits is what I named or branded an approach where you take any habits you want and you make it super, super small. You make it so easy to do. So rather than read a chapter in a book, you read a paragraph or even a sentence. So you lower the bar rather than doing 20 push-ups. You lower the bar to two push-ups or two counter push-ups in the bathroom. You make it so easy. And then next, you find where does this behavior, this thing I want to become a habit fit into my life? Where does reading a paragraph fit into my life? Well, maybe it comes after you start the coffee maker. So you create a recipe. It's kind of a format or formula, but I decided to call a recipe that goes like this. After I start the coffee maker, I will read one paragraph in this book. And so you make it super tiny and then you design it into your existing routine. And then you reinforce it through a positive emotion, through what we call celebration. So those are three hacks. You make it super tiny. You use your existing routine to remind you. So starting the coffee maker reminds you to read a book. That's a hack. You're not using post-its. You're not using alarms. You're not leaving it a chance. And then you're hacking the speed of habit formation by purposely causing a positive emotion inside yourself to reinforce that behavior and turn it into a habit quickly. Now, many of us have been in the opposite boat where we've set a big goal for ourselves in changing a habit, fallen off the wagon. It looked at our tracker, saw we missed dates, and then facing that setback stopped putting in that effort and energy. It becomes almost too difficult for us to cross that threshold. What is it about designing it into your existing routines and habits that makes it so sticky and allows us to create these new habits? Yeah, there's two points I want to make. And I'll be brief and you can follow up on either one if you want. Number one, if you make it so easy to do, then when your motivation sags or when you are just directed or upset or sick, you can still do it. You want to be consistent with your habit. And so you make it so easy you can be consistent. Now, you always can do more than read a paragraph or do two push-ups, but you're not required to. So you set the bar low and you don't raise the bar, you keep it low. And this goes totally against how I was raised. It goes totally against what probably most people, how we think about, you know, continual improvement, where you get better and better. Yes, you probably will get better and better, but you don't raise the standard. You set the bar low and you keep it low so you can be super consistent doing it. Even on day one. If you want to read a whole chapter after you start the coffee maker, knock yourself out. Read the whole chapter, but don't raise the bar on yourself. So that goes really very much against conventional wisdom. And so by making it so easy, then your drops in your fluctuations of motivation will not derail it. If a behavior is hard to do, the habit's hard to do. I'm using those as synonyms right now. Then you have to have high levels of motivation. And that's not how we are as human beings. We don't always have high levels of motivation to do exercise or reading or cleaning the house or have you.  I think that is built into us as human beings and it's actually a good thing. So that's one. And then the next idea is that's really important is that emotions create habits. So the positive emotion that you feel as you do the new behavior like reading a paragraph or doing push-ups, that rewires your brain and causes that behavior to become more automatic and an automatic behavior is a habit. And you don't leave that to chance in tiny habits. You have, there's a technique we call celebration.  So you deliberately self-reinforce to create the habit quickly. And that's, and both of those things, setting the bar low and keeping it low and then bam, self-reinforce through emotions. Those things are going to strike people as strange and odd. But as people read the book and as people, more and more people do this and share this, I'm hoping it just becomes, that becomes the new tradition is that's how you create habits. And obviously, when we talk about have information, everyone wants to know how long, like how long do I have to be doing these two push-ups a day for, for it to become something that's a habit in my life. What does the research show in terms of length of time with the repetition? The research shows one thing. The bloggers and the headline writers say a different thing, but they cite the research. So I'm going to give everybody the citation right now that gets referenced most. And you can look it up for yourself. And I'll tell you how it's being misinterpreted. Look up Lolly, L-A-L-L-Y 2009 and have it. You will find the research. This is what, you know, hugely bestselling book refers to, not mine, a different one. This is what a lot of bloggers refer to when they say 66 days to create a habit. Previously it was 21 days and 31 days and so on. None of that is true. It's not repetition that creates the habit. So when you go and look at Lolly's research, what Lolly was doing along with colleagues is they were doing a correlational study. And they were mapping it to a study from the 1940s, and I won't go into detail there, but they, the study was not designed to show causality. And they use nonlinear regression as their way to analyze the data, which is a method to show correlation, not causation. So there's no evidence. The paper does not say the research, the science in that paper, and I can find no other research that supports the, you know, this misleading claim that repetition creates habits. It correlates with habit strength, but it doesn't create it. And so Lolly shows that it correlates, but that doesn't mean you have to repeat it 66 days if you do the tiny habits method. And if you're good at hacking your emotion, the habit can wire in really quickly. In my five day program, the vast majority of people report that one of their habits became automatic or very automatic within five days. I've seen this since 2011. So within five days, now if you're really good, there are habits you can, you know, want it done. So an example is here in our Linai and Maui, I got a new chair and I sat in the new chair and I was like, oh my gosh, I love this chair. I feel so successful relaxing in the chair. I guess how long it took to create the habit of sitting in the new chair? Bam, it was done. One and done. There was, so the problem with believing that repetition creates habits, not only is it not true and not accurate. You know, check it out for yourself at Lolly 2009, is that then people, and you had this idea kind of in your voice when you asked the question, it's like, ah, how long do I have to endure this in order? So people are viewing behavior change is something you have to endure or it's persevere or it's negative. And that's awful to perpetuate that myth. You change best by feeling good. And this is a theme that I talk about throughout my book, every chapter, I think I talk about who changed best by feeling good, not by feeling bad. It means habit formation can be fun. It can be interesting. It's a kind of a delightful journey if you do it in the right way. It's not suffering. It doesn't require willpower. It doesn't require you, you know. And so that's a problem. And that's why in the book, I dress up a little bit, but here, you're hearing the emotion in my voice here. It's a bad thing to mislead people about habits because you're setting them back. They're procrastinating trying to change. And then if they just think it's about repetition, they're doing the wrong thing to create the habit. You're hurting people. So that's why I'm giving you the actual citation, everybody. So we can all help stop this myth and put people on the right track, including yourself and people around you to create habits quickly and easily. Well, that's a huge sigh of relief on my end. And mentioning earlier the habit trackers that everyone has become addicted to and interested in of checking their daily habits and tracking it. And you said it's counterintuitive, but that could actually be demotivating and not helpful in building habits. Why is that? Yeah. Here's the key. So from the 20 plus years of research I've done at Stanford and also the work and industry. I live in both worlds doing practical things and academic things. And then more recently, the 10 to 12 years where I'm focused on human behavior and habits, there are two just very, very important principles for a habit to form or to create engagement or to create lasting change. I'm using those as synonyms roughly. Number one is you need to help yourself do what you already want to do. If you're designing a product for other people, then it's help those people do what they already want to do. So it's not about persuading people to do stuff they don't want to do. The only thing that works in the long term is helping people do what they already want to do. Number two is help yourself feel successful. If you're designing for others, it's help people help your customers feel successful. So when it comes to something like streaks or habit tracking or accountability partners, if they help you do what you already want to do, and if it helps you feel successful, then that's good for you. But for some people, tracking on a calendar, every day where I read a chapter, it might, all those gaps, all those Xs or frowny faces for the days you missed, is that helping you feel successful for most people it's not. So in that case, that kind of tracking is a mistake because it's not helping you feel successful. So the overriding principles are the keys, the techniques and some of those myths. Sometimes they help you feel successful. Some people feel successful and sometimes they don't. So it's not those techniques. It's those overriding principles that I call maxims, maxim one, maxim two. That's what you need to do in order to create lasting change in yourself or engagement in your customers or anything that looks like long-term change always maps to those two things. And emotions are so important. Whereas if we're doing something that we want to do, we have all the motivation in the world. And then if we're putting the Xs on the calendar, now we didn't add joy and excitement, we've added guilt and we've done it to ourselves. And I love that you were talking about a frowny face on the counter. Can only imagine looking at that thing and getting upset.  And now you're beating yourself up over it. Yeah. So you can see how these traditional sort of traditional approaches, these pieces, maybe sometimes work, but it's really not, those are not the keys to change. Yeah. And now there are a lot of parents in the audience listening who are trying not only to change their own habits, but in still good habits in children.  So how can parents create an environment that celebrates and creates behavioral change that they want in their kids without creating the guilt and the shame and everything else we've been discussing. Wow. I get to announce right here right now something new. It hasn't been announced in a podcast forum before. Um, we have just created a private network. It's on mighty networks, not Facebook. So it's private. You don't get exploited. Tiny habits for kids. Now, this isn't for kids to join its parents and teachers and professionals that work with kids. And we're bringing people together to share and collaborate on how we can use the tiny habits method to help kids be happier and healthier and more prepared to be adults in the real world. So let me give some brief. So that community will be just the massive experts on it. But let me give some brief advice. Let me give an example to start with. One of my friends in South Africa read the book and she called me from South Africa. She wanted to talk to me in real life and she's like, I'm so excited. I got to tell you this huge success I had for a year. She has two boys, two young boys for years.   Did they pick it up 66 times? Yes. Did they become a habit? No. Okay. So they've done it hundreds of times. And when reading my book and understanding the only thing that works in the long term is helping people do what they already want to do. She's like, well, what do my boys already want to do? And she realized they like to throw things.  And she got this idea where she got this laundry basket and she put a basketball backboard just over it. And when her boys say, hey, whenever there's something on the floor, see if you can throw it into the basket. And from then on, she told me the clothes were always in the basket, never on the floor. And so what she did was she took, you know, this thing that she wanted them to do and made it into something that they wanted to do. And that for her was a huge breakthrough and an indicator that if she could create an environment where they want to do that thing, then she can go, now it doesn't always work out that simply. Okay. In behavior design, what you want to do, of course, is find behaviors or habits that people already want to do. There are times when we need ourselves or others to do things you don't want to do. And I call it a queen bee behavior versus an eager bee behavior. Eager bee is like, I want to do it.  And I was like, who wants to do that? So there are these situations and parents, you have a lot of these situations, you can't always just put a basketball scanner up or, you know, get kids to do homework out. But think about it. How do you align it? And there's a story in the book from Amy, that's her real name, where she aligned her child with some learning challenges and she wasn't doing her homework. She was able to find that thing that her child already wanted to do. And she helped her child understand that homework was the way she would achieve that. So I expect a lot more discussion and sharing of techniques like this in the attorney house for kids community, including what if something's truly a queen bee and my kid does not want to do it at all? How do you get that to happen? Yeah. Okay, so that's an edge case. And hopefully in most cases, you can help your child do what he or she already wants to do. And really, really important help them feel successful. That's what's going to wire in the habit. And how are some simple ways as parents so we can help them feel successful? Because I think that celebration and the positive emotion part of the hammering is so important. But many of the parenting mechanisms that I've experienced growing up that I've seen in others is less than celebratory. Well, let me give two quick examples. Yes, in Tiny Ham, in the back of the book, I give 100 ways to celebrate a habit. Okay, so there's a bunch of ways. But let me give the first of all parents, when your child took her or his first steps, what did you do at that moment? I would wager everyone listening. Okay, guess what you were doing? You were helping your child feel a positive emotion to help wire in the habit of what which led to walking. Okay, so I think in some ways, we're hardwired, it's natural for us to do that. When your child first had mom or dad or just think about that, right? You were smiling, you were cooing, you were reinforcing, continue to do that, of course. And then it can be more deliberate. This was way before the Tiny Habits method I was just 40 years ago, if not more. But my friend told me this story, and then it connected. What I want people to do is see the patterns here. What leads to ongoing change, what leads to habits is emotions, and parents can help provide it. So my friend was a really talented trumpet player in junior high, president of California. And when we went to high school, he wanted to play the saxophone in the jazz band, which is a totally different instrument, totally different. So he decided to practice six hours a day, which is super ambitious. And he told me this years later that his mom would sit in the other room at the end of every exercise or song she would go all summer long, which kept him practicing and kept him going. When he arrived at high school as this new sophomore that nobody's heard of, he auditioned for the jazz band and got first chair.  Because like, who is this kid? He used to play the trumpet. Now he's the, so recognize the pattern here that if, and the other, yes, parents can help reinforce, celebrate. But kids are actually really good at this. And I expect in our Tiny Habits for Kids community, we will develop more and more expertise and best practices of how do you teach kids to say good for me or where to go or feel positive about any behavior like homework. So that becomes more automatic. So it becomes a habit.  And you're going to see these patterns. It aligns with what they already want to do in some way. And they felt successful, whether that feeling comes from themselves, the actual habit they're doing, or that comes from you. And all of us, I mean, our accountability groups are largely for this reason. It is the support and the encouragement and the celebrations. And for our live programs, we had improv groups. And one of the things for every exercise, everyone's clapping because you're going out of your way to express yourself. And that's very difficult, especially as an adult, when you're role playing or doing some of these silly exercises in order to learn about communication and just how you're going to express yourself. And so though that applause, that celebration goes a long way in allowing everyone to feel good. So I mean, we even use it in those classes. But every time that I have participated in those classes myself with our clients, I always have a like, I wish I had applause for everything that I did all day long. If I did that, we will laugh. Hey, look at you. You had eight glasses of water today. I'd be amazing. Yeah, what a great point. And I'm going to get to maybe a controversial thing, but I'm going to say accountability group is the wrong name. Accountability feels like somebody's following up and nagging me if I don't do it. It's more like a celebration group. So yes, social people around us can really help us change our behavior.  But there's, yes, it can provide motivation when it sags, but it also can make things easier to do, tips and tricks. It also reminds us. So those three points are the points of my behavior model, motivation, ability and prompt. And then for habits, they can reinforce us. And even if they're not there in the moment, knowing, so let me just pick a kind of a weird example. I play musical instruments every day, even before I go surfing. I go surfing way before the sun, but then I'm playing musical instruments early, early in the morning. Let's imagine that that were a new habit for me. And I had a group of people, a celebration group or accountability group on that. So let's say I get up one morning and I'm super tired.  And I was like, oh my gosh, and then I get to tell my group about it later and I'm going to feel so good. So the anticipation of being applauded or recognized can in the moment help make the habit happen and help reinforce the habit. So I do think there's an anticipatory effect of knowing my group's going to say good for me or applaud or my parents are going to be so happy that I did this or, you know, my girlfriend or boyfriend or what have you. So social can serve a lot of functions and helping us change. And one of the most important is giving it that emotional reem the emotion that will reinforce the behavior. And the opposite doesn't work very well. Gil, Shane, nagging, it can get compliance. Compliance is you get people to do the behavior, but it does not get the habit to form. And there's a difference between compliance and habit formation. Why is positive emotion such a big component of this habit formation? What's going on in our neuroscience that creates that? Yeah, it's pretty straightforward.  It's like, oh my gosh, when I say victory, or way to go, BJ or do a fist pump, the habit wires and fast. So I knew the technique work, but I was like, why does this work? So read tons of stuff on it and then called my academic friends who are experts in emotions, like, hey, here's what I'm seeing, here's what I read and it's straightforward. It's simply reinforcement.  Wow, I'm going to make a note of that. And in less dramatic terms, it's the release of dopamine. So the dopamine release signals, whoa, make note of this. And then apparently actual structure of the neurons changes to make that pathway or that behavior more automatic. So it happens more directly and faster. And so there is a physiological change in the brain that I guess is activated through the dopamine. And what causes the dopamine release is emotion. And so if you're good at hacking your emotions, and that's what we teach in tiny habits, so you can on demand, call on produce an emotion and the stronger the emotion, the faster the habit forms, that's, I hope that's clear to people like if I feel sitting in the lanai chair, and it's like, oh my gosh, this is so comfortable, I feel so much better, I feel so much successful, that's dramatic. Then I never look at the old Home Depot chair again to sit in it. If it's just very small, like, oh, this is kind of nice, but I sort of like the Home Depot chair too. Then you're not going to get the rapid habit formation. So the emotional reaction has to be immediate. And the intensity really matters. The more intense, the faster the habit forms. Now, we've talked a lot about creating positive change in habits. How do we break bad habits that create a lot of positive emotion in us? So, you know, eating the wrong food, smoking cigarettes, these are all habits that a lot of us are trying to change, especially the New Year. And there's positive emotions associated with many of these behaviors in our life. So how do we break that? So you can see why they wired in, right? Good habits and bad habits form in the same way. Now, the emotion could also be a feeling of relief that can wire in a habit. Now, in the tiny habits method, I've chosen the feeling of success to be what you do with celebration. But if you could also, if you could cause yourself to feel relief or release of anxiety on demand, you could use that to wire in habits. It's just, this is not as great a way to do that. As a former smoker, I can tell you, I mean, that's the whole bit of it. You feel better for that few moments after that cigarette than the chemicals that you didn't feel cruddy again. But the cigarette is letting off, beating yourself over the head with a hammer for a brief time.  And then, and AJ is, I mean, we've been business partners for 15 years now has seen me fight with cigarettes on and off throughout, through that time. But that was always the trickiest part, because it did wire itself to relief, relief from anxiety, release from getting antsy, because that's what the chemical does. It rewires you. Yeah. Yeah. So notice it's emotion. You know, in this case, it's, so overall, it's a net gain in positive emotion that leads as to whether it's the feeling of success or a sense of relief. Now, let me go to the question though. Creating habits and stopping habits are not just opposite processes. They're really different. And the tiny habits method is primarily about creating habits, but it can be used and behavior design can be used to help people. And I don't say break habits. I talk about it as untangling. So let me start there. For most of these habits, like smoking or social media, or the snacking, most of these kinds of habits that people are talking about, it's not just one behavior. It is a set of behaviors. And you can think of that as a tangled cord or a headphone all tangled up, but we call it smoking. We call it snacking.  And a more helpful way to think about it, rather than break, break implies that if you put a lot of effort and energy in one moment, it's done. And that's not how it works. You know, you can probably speak to that pretty well. Instead, untangle as the word sets the expectation that it is a process. And just like untangling a rope, you don't start with the hardest. Tangle first, you start with the easiest. Then you go to the next one and the next one, and you'll get there. Even though the tangle looks impossible, you understand that if you go through the process and one by one untangle, pretty soon it will come free. So I think even the shift in that word is important. And I explain more about that in the book than I give. And I'm really, this is in the appendix. I know a lot of you don't like the appendices, but I think the appendices and tiny avids, oh my gosh, if you don't have time to read the book, look at the appendices. I have mapped out what I call the behavior change master plan, which has three phases. And it's really how do you untangle? How do you get rid of unwanted habits? Three phases. Phase one is you practice creating good habits. You don't worry about the smoking, the drinking, the, I mean, if it's life threatening, go get professional help. Stop listening to this. Stop reading my book. Go get the right help of this life threatening. But you first develop more skills of change. And I map out what those skills are.  So your skills of change go up and your confidence goes up. Then you take that to phase two where you look at your habit and we'll just say it's smoking. You write down where all the times the day I smoke and then you pick the easiest one to untangle. And then you go to the next one. If that doesn't do the trick for you, and oftentimes that will, you can simply little by little stop by untangling these things. If that doesn't do the trick and you need some other behavior, then you go to phase three, which is swapping. Swapping is phase three. Now you'll see many people saying the only way to stop without having to swap. That is not true. We've all stopped habits by just, you just stop. But swapping is more complicated. And that's for if you need like to replace smoking with something else. So you figure out what that is. And you know, it's a flow chart. It's kind of an excruciating detail. It's a system. It's a system. And that's what I'm, that's all the behavior design is a system. Although the book is written in narrative with lots of stories, it is a system.  And then there are, because in swapping, what you're doing is you're both creating habit and stopping habit at the same time. You do not start there. Sometimes people simply creating new habits will, let's say you create some new habits, snacking habits, like find snacks you want, start snacking on those snacks as new habits. And then your identity shifts.  And then the smoking may go away on its own just because now you think of yourself as a different person. So for that, another reason is just starting with create new habits that you want is absolutely the first thing to do. And last, and I'm going to say again, unless it's life-threatening, damaging you, then bam, go get, find the right person or the right program to help you get started there. I can tell you for myself, it was creating more better habits. AJ and myself, I was off and on for years, stress, whatever would trigger, make trigger certain behaviors. However, it was, we signed up for a half marathon. We had gotten a trainer and there was no way that I could be smoking and then going into how hardcore our trainer was. And then I also really enjoyed the running assignments that I got. And of course, smoking took away from the enjoyment that I was getting from running. And of course, I still run to this day, I try to squeeze in and run a good one a few miles every week, which is very, that's what for me finally allowed me to get a hold where I felt good about it. And stress wasn't so easily able to put me back in those bad habits. I love that example. That's so right on. And let me share one similar from my own life. So in California, we live in one country. We live in the middle of, you know, town, little wine town and so on. And so on my part of that, we started drinking more and more. Like we didn't even like drinking when we moved there. We had no palate, but you know, everyone around you and the context around you influences your behavior. Yeah. And so, and I didn't have a big problem with alcohol, but it was just like not really serving me. And then, you know, through this process of creating new habits, but it really came down to this new habit of surfing and Maui. So we also lived in Maui about half the time and surfing early in the early in the morning was incompatible with drinking at night. And so it was that then made it like, Oh yeah, I'm stopping. And I'm not even going to moderate. I'm just done because in the mornings when I go out, you know, so I'm not I'm there well before the sun comes up in the waves. I want to be a hundred percent, a hundred percent. And so like your quest and you're running and other things, it just made drinking a lot less attractive and certainly something that would be incompatible with what mattered more to me surprisingly. So I don't know if we can first guy remember should run and go surfing, but understand that creating new habits and having a new identity will then help you with those other habits. I love that idea of boosting your confidence with new habits that allows the identity shift to change because now you're fueling yourself with positive emotions that allow you then to realize that you know what the old habit isn't as important to me any longer instead of fighting with nature and the positive emotions that are tied to the bad habit that we're trying to undo and that visualization of a tangled or the visualization of tangling behaviors. Now, Johnny and I rail a lot on technology and how it impacts our behaviors negatively from screen time and social media and you work innovatively in the Bay Area with a lot of companies who are using technology to create positive behavioral change. What are some examples of technology improving our lives to counterbalance Johnny and I bashing on screen time and social media? Yeah, well, let me first start with the class. I teach a new class every year at Stanford. It always has to do with behavior change. And it was the one two years ago where I tell, let's take on the challenge of screen time or, you know, unproductive screen use how you understand what I'm saying. There's no great name for it. So fast forward to today. If you go to screen time.stanford.edu, there's a little genie or little avatar. We call her screen time genie. She asks you a few questions and then she points you to the best solutions to reduce your screen time. And on the back end, we have over 150 ways under 50 techniques or programs or approaches. I think it's the largest collection in the world. But rather than looking at those, we have a little front end cute little genie that directs you. So there are these different approaches. But to your question, oh my gosh, I take, you know, the photos I take on my phone of my friends are really important or an article that I'm reading that's important. I want to follow, I take a screenshot or something I might want to buy. I take a screenshot. And then I have a weekly habit of going back through my photos and processing the photos. Some of them are like, I want to share this. Some of them are to-dos. Some of them are like, no, I guess I really don't want to buy that after all. So just the camera capability is super powerful. I'm using one of my, one of my students is the CEO of something I'm pretty new to. It's called Notion. And it's a way to organize. It's like a dash. It's like, it's like Evernote, but way simpler and better. And so Notion is amazing because anything I want, I'm doing a research project and here's a paper or here's some data. I want to bring it together in one place. Then it becomes the way I gather and access everything. That's terrific. I play music off of, I guess it's not screen time, but it's using technology. So yes, there are lots of good things our mobile phones and technology does for us. There are a handful of problems. And this is, I really try to get journalists and others to be more precise here. The mobile phone is not the problem. It's certain applications on the mobile phone for certain types of people, ranging from games to social media to, I guess, gambling and stuff. So it's not, so when they say mobile phone addiction, it's like, that's, you're describing the problem in such an inaccurate way that it's not helpful in solving the problem. If they said, you know, 13 year old boys overuse of video games at the expense of their homework, now we can understand the problem or clearly to be able to address that. So yes, there are problems, but it's not the mobile phone. And it's everything on the mobile phone. It's not everything in technology. There are specific things that were designed to be, and video games go way, way back. I mean, probably even before I was born, right? So from video games to social media to, I guess those would be two of the big buckets right there. So if any of you are journalists or writing about this, write about it with precision, because if we don't talk about, or don't define the problem accurately, we're going to have a much harder time. Well, we know many engineers in the Bay Area are working to make these apps more addictive and create habits in ourselves that may be to many of us, bad habits on terms of screen time myself included, especially in COVID. I found myself on my bar seeking out information and trying to make sense of what's going on around me. And it has been a difficult battle to be present and remove the entire phone screen time situation from my life. So in those situations where we know that everyone is working to make these bad habits a part of our life, be on your phone more, be on social media more notifications, what are some simple strategies outside of going to screen time.standford.edu that our listeners can use? Yeah, I'll pass forward. I will give you two and maybe more. Number one, one recipe for a tiny habit I do in my life is after I hear my partner talking to me, I will put my phone down or I will turn, I will visibly turn my iPad away. In other words, there's a physical thing I do to indicate to my partner that I'm listening. And that's been great. And it's pretty easy. And it also makes it so I can't like multitask, right? So just, you know, after someone starts talking to me, put the technology where turn it. So you're not tempted and you're not accessing that. That's pretty straightforward. In another, this was two years ago, the same year I did the screen time, maybe this was before the screen time class at my family reunion in Idaho. And I was in charge and I was huge family. I'm third of seven kids and, you know, my siblings have had tons of kids and grandkids, it seems. We pick a theme and I pick airplane mode as our theme. And the idea was, guess what? When we all gather here to our, you know, family cabin on this island near Yellowstone, you can't be on your screen because everyone was pretty unhappy with how it had gone in previous years. Like we gather from everywhere and people sit there and they're looking at their phones on Snapchat or Instagram or what have you. And that was, that was great, actually. I thought I'd get massive rebellion, but I got buy-in even from the kids. We got great buy-in. So just what the first example was a personal habit you can create. The second, I think, is an indicator that you can, when people come to a party, when people show up, like in my class, it's like you can't use technology in my class. Sorry, put it away. Oh, I have to take notes. Take notes on paper. Sorry. You can set for a social arrangement that you're in charge of and even some maybe you're not. You can say, hey, if you come to dinner party mass, there's no phones at the table. And so I think we will get there where the etiquette of using technologies in a social setting is going to shift. And we can be leaders in establishing that. I think it's probably shocking for people to hear that in my Stanford class, at least when it wasn't on Zoom now, it's on Zoom. But before that, it was like no laptops, no iPads, no phones out.  And if not, I want you out of my class. I don't want you taking up a seat for a student that would pay full attention and contribute fully. So I think we're in the process of developing that. And so that would be two examples. One's personal and one's more social and social context. Which is we need to be leaders in that where for some of us, my 747 did not always have smartphones actually had to take notes, all of these different things. But also, when we started implementing it in our classrooms, because kids will be taking notes on their phone.  It's just going in your phone or in your computer and it's gone and it's lost. You're not retaining anything. And I've had so many younger clients who would always say, that's just how I do it. No, that's how you have adopted to do it. It doesn't mean that that technology is there. It's actually helping you. It's there. Some can use that technology better than others. But we still have to take in consideration where we're at as human beings and how we learn. And AJ and I talk about this all the time that everybody learns differently and you have to be respectful and honest with how you learn and not try to compensate just because way you're going to take notes on your computer or on your phone is much easier. It may be much easier. It doesn't mean you're retaining it. Well, I think we are in our adolescent stage of these kinds of technologies, meaning we have access to them. We think we have power to use them, but man, we're awkward and we're making mistakes and we're gangly. I think we're figuring it out. And I'm an optimist that we will figure out how to let technology support us in becoming, you know, happier and healthier. And that will understand the things that the things that the ways technology does exactly the opposite. It makes us less happy and less healthy. I think there's more awareness around these issues than ever before and how distracted and addicted we've become to some of these technologies that are hindering us from being present and having these great relationships and being there for our kids and being there for that class to soak up the information. As we enter the new year, we love giving a challenge to our audience. What's a tiny habit that you would encourage everyone in the audience to take on in the new year to change their morning, change their evening, change their life? How about if I give three and I'll leave fast. First thing in the morning, after your feet touch the floor, say it's going to be a great day. Now you can whisper it, you can think it vividly in your head, but you can say it out loud, say it out loud, say it's going to be a great day. Thousands of people I call it the Maui habit. You have a talk at TEDxMaui on this and named it the Maui habit. And it just starts your day in a great way. So that's one. Number two, find a physical activity I do push-ups to do after you pee. So when you're at home, not when I don't do it at Stanford and I don't do it in hotels or at conferences, but after IP, I do two push-ups. Now you can do counter push-ups, you can do squats, you might even stretch, but there's something about the physical, you know, using push-ups or squats that is a gateway. Somebody will say, oh my gosh, I only intend to do this and now not only am I doing 10 to 12 push-ups, but I started doing other exercises that I couldn't get myself to do before. So bam, that.  And I'm saying this out of experience. Since the pandemic started and my parents being more isolated, that's like, oh, I got to be in a better touch. And so I found that the moment I get in my little Honda element with my board on top, and once I pull onto the road, so after I pull on the road, I will call my parents. And that, I'm suggesting that because doing that on a daily basis has been really a game changer for our relationship. I didn't expect this, but I'm understanding them better. They really look forward to my calls, we're much closer. And it doesn't have to be a long conversation. And it doesn't even have to be interesting. I mean, I'm like, oh, I'm still wearing my wetsuit because it's cold today. And I wore my wetsuit, which I normally don't do. But they love it. So I would say those three, you know, Maui habit, push-ups or squats, and then connect with your parents or if your parents aren't around or just not there with somebody. I love that carving out time for those relationships that matter. Thank you so much for joining us. We love wrapping every episode with a final question of our guest. What do you think is your X factor that has allowed you to reach success in your life? What sets you apart? Oh, other than the people around me and my teachers, who have been massively wonderful, including a Sunday school teacher, she's acknowledged in my book when I was eight. I just think I am endlessly curious. And I never run out of questions. Now, to my teachers, that can be infuriating. But I'm curious and I'm truly curious. And I always have questions. And I think as a researcher, that's a great thing. As someone who teaches a new class every year at Stanford, that's a great thing. It's there's also a downside to that endless curiosity. But I think that's what's helped me question the tradition. Like, does it really work that way? That doesn't feel right to me. So maybe it was is the ability and the proclamination. Thank you so much for stopping by and having fun with me and Johnny. We're excited to work on our Maui habit. Thanks, you guys. I appreciate you helping me share this.