In this episode 18 protocols
▶ 3:44 Control Sleeping Environment Temperature Behaviors “One of the best ways to ensure a great night's sleep is to control the temperature of your sleeping environment. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.” ▷ 17:59 Breathing Exercise Behaviors “So if I'm anxious because I'm worrying about the future, you know, maybe the breathing exercise is not going to be as helpful because maybe I need a cognitive strategy.” ▷ 18:09 Cognitive Reappraisal Behaviors “Maybe I need a cognitive strategy to say, you know, Mark, stop worrying about the stock market. Mark, stop worrying about the university closed down because of the pandemic. You've got no control over the university's decisions.” ▷ 41:15 Walking Behaviors “Like my dream would be to leave here, go take a hot yoga class and take a walk, have a glass of wine, maybe by myself or with a friend, and then end the day.” ▷ 41:15 Hot Yoga Behaviors “Like my dream would be to leave here, go take a hot yoga class and take a walk, have a glass of wine, maybe by myself or with a friend, and then end the day.” ▷ 41:15 Glass of Wine Diet “Like my dream would be to leave here, go take a hot yoga class and take a walk, have a glass of wine, maybe by myself or with a friend, and then end the day.” ▷ 50:35 Protect Solitude for Decompression Behaviors “You're drained. Be polite... I really appreciate you wanting to drive me back, but, you know, I really have a lot to do tomorrow. I need to rest my voice.” ▷ 1:02:03 Mood Meter Tools “We cross those two axes to create what we call, in our work, the mood meter. And there are four quadrants.” ▷ 1:03:07 Check In on Emotional State Behaviors “So to be able to have a tool that has four quadrants where you go like, I don't know, am I pleasant? I guess I'm kind of pleasant, but my energy is low. All right, I'm in the green.” ▷ 1:03:45 Ask Why You Feel the Way You Feel Behaviors “And then you might ask yourself, like, all right, well, what's going on? You know, why am I thinking that I'm in the yellow or red or blue or green? What just happened?” ▷ 1:04:09 Label Emotions Precisely Behaviors “I put a word to it. I'm more precise. I'm not enraged. I'm irritable. I'm not blissful. I'm just content. I'm not depressed. I'm just feeling down.” ▷ 1:08:54 Give Yourself Permission to Feel Behaviors “My whole recent research has focused on something I call permission to feel.” ▷ 1:40:38 Use Distancing Techniques Behaviors “Maybe could you just jump in the hot air balloon for a minute, Mark, and look down at your life?... I decided to make him into a movie. I decided that he was now a TV show.” ▷ 1:46:03 Take a Nice Long Inhale Behaviors “I would just take a seat at the airport, take a nice long inhale.” ▷ 1:57:26 Use Different Emotional States for Different Tasks Behaviors “We know that certain emotions are better for certain things.” ▷ 2:02:39 How We Feel App Tools “And you've developed an app that's freely available... It's called How We Feel.” ▷ 2:04:42 Mindfulness Exercises Behaviors “We've embedded a lot of the strategies that I've been talking about. So like these distancing strategies or the breathing exercises or the mindfulness exercises or gratitude exercises.” ▷ 2:04:58 Practice Gratitude Behaviors “I think the number one thing is gratitude. That if our brains are just endlessly searching for what's better that's out there than what I have, we're not experiencing any gratitude for what we have.”