This year I've been really rethinking my relationship with alcohol and so I decided to commit to dry January to really kickstart 2025 and just test myself.
Heineken 00 is the perfect companion for dry January because you feel like you're still participating when you're out for dinner with friends, out for drinks whilst you're still meeting your lifestyle goals.
I'm a big beer fan so I also love the taste of Heineken 00 plus being alcohol free you can enjoy whenever refreshment calls.
Heineken 00 is available at your local Heineken retailer or for delivery at Heineken .com.
You must be 21 plus to purchase and enjoy Heineken responsibly and good luck with dry January.
Do you want to see into the future?
Do you want to understand an invisible force that's shaping your life?
Do you want to experience the frontiers of what makes us human?
On tech stuff we travel from the minds of Congo to the surface of Mars.
From conversations with Nobel prize winners to the depths of TikTok to ask burning questions about technology from high tech to low culture and everywhere in between.
Join us, listen to tech stuff on the iHeartRadio app, Apple podcasts or wherever you get your podcasts.
Hello everybody and welcome back to the psychology of your 20s, the podcast where we talk through some of the big life changes and transitions of our 20s and what they mean for our psychology.
Hello everybody, welcome back to the show, welcome back to the podcast, new listeners, old listeners, wherever you are in the world.
Thank you for joining us.
Before we get into it, I have a really special, amazing announcement, something that has been in the works for some time.
We have officially launched a Patreon for the psychology of your 20s.
If you want some bonus content, if you want to see behind the scenes, if you want the episode transcripts, access to the studies that I use for these episodes, video content and so much more, it would be amazing if you would join our Patreon and follow along for the ride.
A lot of work and a lot of energy goes into this podcast.
It is just me on this microphone, writing the scripts, putting out the episodes every week and yeah, I think there's a lot of work that goes into it that's quite unseen so I kind of wanted to let you guys pick behind the scenes and also offer you guys a chance to get more personal episodes, to be able
to ask questions, vote on what episodes you want to hear next and just build the community.
Just build the community of loyal listeners, the people who message me and come back week after week to listen.
So there will be a link in the description of this episode.
It's as cheap as like a dollar a month, but that really does go a long way when a lot of people join in and it helps support me and helps me keep making quality content.
So I would really appreciate if you at least checked it out and as always I am so grateful for the support that you guys show me week in week out, so I'm just excited for this next chapter.
But back to what we are here for today, what we're talking about on today's episode, we're going to discuss how to get ourselves out of a rut, that kind of terrible pit we all find ourselves in from time to time at various points in our lives.
We are officially just over halfway through the year and maybe like me, your New Year's resolutions have kind of faded into the background and you're just going through the motions of living, watching the same TV shows, thinking the same thoughts, seeing the same two people and feeling maybe a bit uninspired.
Time is kind of passing around us and we may not particularly feel like we're taking advantage of it.
I've been there, in fact I think that I am there right now and that's quite unusual for me.
These past few weeks I've been sleeping in, I've been struggling to really articulate my thoughts.
The world has just felt really really bland and tired and cold and I had this massive cry to my mum about this the other day and I just felt so guilty that despite all the freedom that my job permits and the fact that I genuinely get to do what I love every day, I couldn't kind of shake the feeling of feeling
really stagnant and that feeling is so uncomfortable for me.
Normally I'm not someone who can sit still or likes to be inactive or passive in my life and ironically I thinking about that pattern that I've gotten into really pushed me to write this episode and actually kind of pulled me back into myself a little bit.
A rut is by no means a scientific term but it's a pretty common phrase to describe I think a universal experience.
It's essentially a period of life where we feel frozen in the motions of everyday living.
Everything feels exactly the same.
Life feels rather bland.
Maybe you're struggling to to feel creative or to feel fulfilled.
For me a big sign that I'm in a rut is when I can't really think of anything interesting in my life.
Either about the world around me or even myself.
You can be in a general rut which is kind of like an overarching sense that all areas of your life feel kind of bland but also specifically with a romantic partner academically with your career or even around your hobbies or creative pursuits.
In psychology we tend to have a different name for it.
It's called disthemia which is essentially a milder form of depression also known as persistent depressive disorder.
The symptoms of this disorder typically come and go for a number of years and they're a lot less severe than a major depressive disorder but they share a lot of commonalities to our colloquial understanding of what a rut is.
Emptiness, loss of interest, tiredness, like the color has somewhat been like drained out of the world.
It's a really hard place to be in but the good news is that if you're feeling a bit stuck at the moment we are going to break down exactly why that may be and more importantly how to break the cycle.
None of us like feeling disappointed in our lives or unhappy and I think when we get into this state our sense of stuckness becomes very cyclical and difficult to break out of.
So we're going to dive into six tips backed by some of my favorite psychology and theories as to how we can get back to our wonderful lively happy selves and kind of take action on where we want to go.
We're also going to discuss some of the research behind our shift to full -time work can really trigger a right.
Some of the origins and causes and of course as always the significance for our 20s.
I feel like this episode is very important.
It taught me a lot.
I'm definitely in this stage as I'm sure many of us are so without further ado let's get into all the science and the psychology about how you can get out of a rut.
You know I love having a cheeky drink with friends post -work or a beer with dinner but this year I have committed to completing dry January to start the new year off fresh and to really kind of kick start the lifestyle I want to have for the next 12 months.
Heineken 00 is the perfect companion for this journey because it has 0 .0 % alcohol so I can still socialize, enjoy myself, get out there without feeling like I'm missing out plus it genuinely actually tastes very very delicious.
My fridge is now stocked with Heineken 00 and friends of mine will even join me for an evening or for an afternoon going alcohol free.
If you are also taking part in dry January this year or just looking for your new favorite drink Heineken 00 is it.
Heineken 00 is available at your local Heineken retailer or for delivery at Heineken .com.
You must be 21 plus to purchase.
Enjoy Heineken responsibly and good luck with dry January.
Do you want to understand an invisible force that's shaping your life?
I'm Osviloshin one of the new hosts of the long -running podcast Tech Stuff.
I'm slightly skeptical but obsessively intrigued and I'm Kara Price, the other new host and I'm ready to adopt early and often.
On Tech Stuff we travel all the way from the lines of Congo to the surface of Mars to the dark corners of TikTok to ask and attempt to answer burning questions about technology.
One of the kind of tricks for surviving Mars is to live there long enough so that people evolve into Martians.
Like data is a very rough proxy for a complex reality.
How is it possible that the world's new energy revolution can be based in this place where there's no electricity at night?
Oz and I will cut through the noise to bring you the best conversations and deep dives that will help you understand how tech is changing our world and what you need to know to survive the singularity.
So join us. Listen to Tech Stuff on the iHeartRadio App, Apple Podcasts or wherever you get your podcasts.
Okay so we already broke down some of the signs that you may be in a rut but I want to discuss more of what this term actually means for our psychology and our overall mental health and emotional well -being.
From a clinical perspective a rut is essentially a mental downward spiral caused by either an environmental or an internal shift or event where we encounter these increasingly negative thoughts about ourselves, about our potential, our future and that leads to an avoidance of the behaviors and actions
that we know will actually make us feel better.
It's not so much self -sabotage but almost this like unconscious blindness to the way forward or a sense of very deep apathy around our lives.
Part of us acknowledges that we aren't particularly happy that's why you're listening to this episode but the other part of our minds is kind of still a bit lost in this mental maze around what to actually do.
Here's what that might look like in our lives.
So for example maybe not being able to remember the last time you were truly excited about something, feeling like the days or the months kind of blur together, getting to the end of the day or the end of the week and having no energy to socialize or to do something fun just wanting to stay in bed,
feeling an urge to break away from your life, maybe fantasizing about moving cities, about dropping everything and creating an entirely new identity and life.
I think deeper than that is this urge to drastically change something in your life.
This is so strange and random but last week when I was really in this phase I was like convinced that I should shave all my hair off.
I was like yeah I'm gonna do it and that makes a lot of psychological sense because when we feel stuck or we don't feel in control we want to counteract that by doing something that proves that we are, that we do have agency and that kind of shocks the system in a way.
One of the final signs, real life signs is putting off things like your chores or even basic hygiene, feeling an intense fatigue or disinterest in the things that used to make you happy and we can really see the parallels with persistent depressive disorder in some of these symptoms.
It's a super unpleasant experience and often by the time that we actually recognize what's happening or we can give a word to our experience it's usually been simmering or going on for a few weeks or even a few months so I kind of want to examine the origins and the causes of a rut in this next little
section. I also think the main thing to really talk about here that perhaps I haven't spoken about is how common it is in our 20s.
Perhaps more than we maybe recognize for a number of reasons the biggest one is this shift into adulthood and the number of whole new challenges and responsibilities and commitments that are brought on by this stage.
The biggest one I've seen in my own life and the lives of those around me is work.
The transition from the freedom of our teenage years or even university when everything was really flexible and free to full -time work and structured routine is a huge adjustment that we don't speak about enough.
There was this really fascinating study conducted I think in 2019 in Norway of all places and it found that in the three years between university and the start of our professional lives young adults like us in early 20s experienced this increased level of psychological distress and with that poor coping
skills and a greater sense of apathy towards their lives.
This came down to a few factors including long working hours resulting in reduced free time, low job control but also an effort reward imbalance whereby we're working these long hours for these very global depersonalized goals rather than working towards bettering ourselves through education and leisure
and hobbies. It's also the existential dread of realizing that this way of living, this monotonous pattern of waking up for work, working inside an office for eight hours and going home exhausted only to have to do it all over again that may in fact be our future.
So we you know subsequently have this desire to escape but also a bit of an emotional and cognitive shutdown that we associate with being in a rut.
It also explains why I think typical rut often involves watching a lot of tv, endless tick tock scrolling not because we don't have the energy to do other things but also because of what psychologists call the anxiety distraction feedback loop.
When we feel uncomfortable feelings like anxiety but also a sense of hopelessness we use things like tv or something that gives us an easy dopamine hit to protect us from these feelings that distraction may be temporarily very soothing but it often exacerbates our sense of stuckness and our lack of motivation.
So if you've recently started full -time work or maybe a new job that might be an explanation and also shows that you are not alone in this experience.
There are other pretty important causes or triggers as well.
Firstly experiencing a setback or a failure following this negative experience our brains often respond by isolating or pulling back.
Maybe a better word for it is is hibernating and we do this as a way to protect our self -esteem from further damage or rejection.
What this results in is less new experiences, less enjoyable behaviors or less risk -taking as well and that subsequently actually worsens rather than improves our mental state.
Our brains need new experiences and stimuli to keep it active.
So there is this amazing psychologist who you may have heard about before her name is Dr.
Lori Santos. She teaches the course the psychology of a good life at Yale and she found that there is a connection between novelty, newness and motivation.
Novelty and newness in our world and our experiences are incredibly rewarding but when our ego is injured when we have experienced a setback not only do we see a downturn in our overall mood and self -confidence but also in our receptiveness to new experiences, to seeing friends, to going out, to finding
vibrancy in life and the result of that is getting stuck in this rut like state.
We're going to kind of talk about that neurological relationship a bit more later on because the same reasons we find ourselves in this cycle can kind of also be leveraged to get us out of it.
There's another important role that our neurons play in this as well, routine.
So routines are often really lauded as this like amazing concept an amazing way to structure our lives and I think they can be really comforting and safe but when they become too stiff and too inflexible they can become quite boring and stifling because our brains repeatedly use the exact same neural
pathways and they're not being challenged.
So this creates what we call a mental pattern and that means that we no longer really have to focus on our lives because we're using the same neural pathways day in and day out.
You know have you ever had those moments where you're driving home from work and then suddenly you're like at your front door and you have absolutely no recollection of your drive home.
It's like someone else kind of took over the wheel.
That experience is due to this mental pattern and when we fail to challenge that pattern we become more and more stuck and our brains are less likely to seek new experiences hence this rut like feeling hence this sense of feeling very numb to the world because you're not actually giving your brain anything
new to be excited about.
Psychologically chronic stress is also a massive contributor.
I think we need to be especially gentle with ourselves at the moment.
The last four years have been a bit of a dumpster fire and for those of us in our 20s that like dumpster fire was some of the first years of our adult lives you know a global pandemic a forthcoming recession war and political and social chaos and combined with that we've each gone through the motions
of our own lives. We have faced setbacks.
We have faced major life transitions and these global and individual events have what we call a cumulative effect and we can eventually face all of the psychological consequences of those events at once.
Our brain and body will literally shut us down to protect us and although it's trying to help it's trying to do what's right we get this feeling of stagnation.
It can even increase you know our likelihood of developing depression which we know has a lot of links with this kind of rut like state with being in a rut.
I think the worst thing that we can do in these moments is nothing and yet that's all we really want to do.
That's the catch 22 of this situation but if we have been you know kind of self -soothing with low effort activities if we've been allowing failure to isolate us and leave us uninspired if we got stuck in the momentum of doing nothing we're actually just going to exacerbate all of the negativity associated
with this state. So what I really want to discuss is the tangible actions that we can take to break the cycle.
If you were to look this up online I think a lot of articles will tell you to meditate they would tell you to engage in self -care but I want to offer something a bit more specific and psychological but also some things that have really worked in my own experience.
I think by listening to this episode you're kind of already one step closer so I really want to give you some further kind of strategies and advice and some of the research around what we can do to break out of this state so all of that and more in just a second.
You know I love having a cheeky drink with friends post work or a beer with dinner but this year I have committed to completing dry January to start the new year all fresh and to really kind of kick start the lifestyle I want to have for the next 12 months.
Heineken 00 is the perfect companion for this journey because it has 0 .0 % alcohol so I can still socialize, enjoy myself, get out there without feeling like I'm missing out.
Plus it genuinely actually tastes very very delicious.
My fridge is now stocked with Heineken 00 and friends of mine will even join me for an evening or for an afternoon going alcohol free.
If you are also taking part in dry January this year or just looking for your new favorite drink Heineken 00 is it.
Heineken 00 is available at your local Heineken retailer or for delivery at Heineken .com you must be 21 plus to purchase.
Enjoy Heineken responsibly and good luck with dry January.
and attempt to answer burning questions about technology.
One of the kind of tricks for surviving Mars is to live there long enough so that people evolve into Martians.
Like data is a very rough proxy for a complex reality.
How is it possible that the world's new energy revolution can be based in this place where there's no electricity at night.
Oz and I will cut through the noise to bring you the best conversations and deep dives that will help you understand how tech is changing our world and what you need to know to survive the singularity.
So join us. Listen to tech stuff on the iHeartRadio app, Apple Podcasts or wherever you get your podcasts.
To break out of this cycle you're going to need to take action.
The truth is I think as we mature we realize that you're kind of the only one who can really help yourself.
That's not to say reject the health of family and friends but recognize that at the center of any change you want to make in your life is you.
So we're going to talk through six steps that you can personally instigate to break out of your rut.
Whether that takes a few days or a few weeks it's definitely not forever and I think enlisting a good number of strategies and having a sense of the path forward is super helpful.
So my first tip is to break up the everyday with the new.
We discussed this before but neurologically when we fall into a routine this can both enable our life and create structure but if those habits are too constraining it can really be quite suffocating and it can suffocate our space for impulsivity which at its core is the need for new experiences.
Countless study is to have shown this including one in which they found that when people displayed greater exploration or what they called roaming behavior when they allowed themselves time to be spontaneous to visit new places they felt happier, they felt more motivated.
The experience of novelty or going to places you haven't been before actually seemed to have quite a large association in this study with someone's overall sense of satisfaction and it's not just our happiness, it's not just our life satisfaction but also our resilience and even our perception of time.
One of those big indicators of being in a rut is that time just seems to pass by quite quickly and you have no real memory of what you did during those hours or those days.
So this neuroscientist his name is I think Dr.
David Eagleman and he's focused much of his research on time perception and he found that novel experiences, they make time pass more slowly so in effect this actually makes your life feel longer.
I think that's something that we all kind of want, we all want more time so what I want you to do is to make space in your life two nights a week to do something impulsive and spontaneous and also I think a caveat here is not something in front of a screen and preferably not something involving alcohol
because we know that alcohol not only dims our emotions but also impacts how we consolidate memories so preferably do something childish, do something silly and fun and you, me and my housemate actually have this list called the anti -depression fun list and we add like all these random activities to
it and pick something from the list to do like once a week or once a fortnight.
Here I'm going to look at the list, here are some of the ideas that we had.
So mini golf we actually did that the other day sounds kind of stupid but it's actually so much fun.
You can go ice skating, go into a pottery class, a pilates class, go speed dating, go to a destruction room, basically anything that you would do at like a 12 year old's birthday party except for the speed dating that would be weird.
You should try and do on like a random Wednesday night.
Not only does it kind of I think encourage you to play which is just a fantastic thing to practice in itself but these events are like a circuit breaker for your daily routine and it also activates parts of your brain that may have been kind of numbed by daily repetitive activities.
This links really nicely to my next tip which is to utilize the healing power of nature.
We have been talking about this a lot on the podcast recently but I stand by it so so firmly that being outdoors even just getting 30 minutes of sun or feeling the rain on your face, it offers like a factory reset for your brain and your body when you're in a rut.
The science also backs this up.
Being in nature increases dopamine and serotonin in our brains, chemicals that are associated with an improved sense of satisfaction and motivation and that motivation is critical because it's something that we're often missing when we're in a rut.
Like I said it's that cycle of knowing that you need to make a change but having very little energy or inspiration to actually do it but we can use nature as a way to provide that energy externally.
From an evolutionary perspective our brains have developed to explore our surroundings and to receive various stimuli from our environment.
We were meant to be strategic, we were meant to problem solve and also just simply to be outdoors but in a modern industrialized fast -paced society we have become more and more detached from that innate need and that level of detachment really disrupts our ability to connect with ourselves.
Think about the last time you were actually out in nature experiencing or enjoying the simple sounds of birds and running water and the wind and the trees all those beautiful things.
If you can't remember the last time you did that it may be worth contemplating whether you need to reprioritize what's going on in your life to really ground yourself.
Grounding is actually also a really valuable exercise now that I think about it.
In psychology grounding is this therapeutic technique I guess maybe a practice where you place your bare feet on the earth and you use the natural electrical charge from the ground to kind of stabilize you and bring you back to the present moment.
This may sound weird if you've only you know kind of been exposed to western science and psychology but many many countless indigenous societies across the world have historically used a similar practice to grounding to really treat various ailments including mental health and mental ailments as well.
I would say just give it a go it can't hurt and then you can kind of tick two of these practices off your list in one trying something new and getting out in nature.
The next two strategies I would say are somewhat linked but they they kind of differ in their timelines.
Number three is to create one weekly challenge for yourself and number four is to set up small goals and intentions.
Let's talk about tip three first.
We know that when we're in a rut it's hard to feel excited about anything.
You kind of fantasize about the future without actually doing anything about it.
You don't really have a sense of purpose.
As a result I think we don't feel any need to push ourselves beyond our comfort zone or to really do anything at all in our lives.
That is the trap set by being in a rut.
Once you fall into it it's hard to escape because the very things that you could be doing to make yourself feel better are the very things that you feel removed from.
This is where the weekly challenge comes in.
It doesn't have to be massive.
It can be super small, tiny.
Just focus on one tangible thing that you can do to make your life better each week like leaving the house once a day, walking to work, journaling each night, or reading a chapter of a book each night before bed instead of watching tv.
These things are manageable.
They are small. They're easy to implement but by setting a weekly challenge and fulfilling it and keeping your commitment to yourself we really build confidence in our own abilities but also this sense of progress that we may be lacking.
It also kind of breaks us away from our normal behavior, that thing that we can become very quickly stuck in and gives us a sense of change, gives us a sense that our lives are not concrete.
They're flowing, they're changing, they're different week by week.
This also brings me to the next tip which is to set up small goals and intentions for yourself that give you something to look forward to but also to strive towards.
The weekly challenge is obviously going to change each week but the short -term goals are going to require a bit more effort but I think with that comes a bit more reward.
Often one of the reasons we find ourselves stuck in a rut is because of all or nothing thinking around what we want to achieve and the direction of our lives particularly in our 20s.
We talk about the quarter life crisis quite a bit on this show but really our 20s are such a season of feeling lost and stuck and I think the only thing worse than doing something and maybe failing is doing nothing at all.
We also have this tendency I think like I said to engage in all or nothing thinking where we think the only option is success or failure and we create these huge lofty ambitions and when we face setbacks, when we face struggles we kind of give up because we're thinking only about the end goal and we
also know from earlier research that failure increases these rut -like feelings as well.
So by breaking things down into smaller goals rather than these huge lofty ambitions that are a lot easier to fail at we're better able to be consistent but also stay motivated and that also helps in getting us out of this place of stagnation because we provide ourselves with the external motivation of something
to focus on which takes us out of our minds and out of our self -pity into a space where we feel ready to take action.
You don't need to run a marathon tomorrow but maybe sign up for a 5k in three months that gives you enough time.
Looking forward to something giving you a sense of the future giving you a purpose those things are all really valuable in counteracting this negative loop.
Let's also talk about setting intentions.
I started setting monthly intentions I think like a few months back maybe six months ago and it doesn't mean that I don't still experience temporary low moments and but when I am in those moments it does give me something to kind of send to myself it's really simple it's super simple it's like a list
-like process what I want to ask you is what are four things that you can do in the next month that you'll be proud you did in four weeks time.
How do you want your life to move forward in the next month and write them down somewhere permanent I like to put them above my desk so that I get that reminder you can also put it as an alert on your phone you can set them as your alarm text in the words of this really amazing mindfulness coach intention setting
is empowering because instead of feeling like a victim of circumstance you become the conscious creator of your life and that's something we often feel separated from the thoughts you have become your actions and the thoughts you have about your life become your life so starting internally with that mindset
shift even the simple action of just writing down four things that you can do is super powerful my next tip is definitely a personal favorite and it's one that not many people I've seen have spoken about it has to do with creativity you need to do something creative even if you're terrible at it even
if you suck just make something anything and here's why that's important when you're stuck in a rut and why it's made it onto this list creating something gives us purpose because it feels productive and tangible which in turn kind of imbues our life with a sense of meaning so many of our ideas and our
visions for life our plans are very intangible and internal but when we create something we can hold and touch and produce this shows us that there is actually something in the world that we have agency over there is something that we can create we can put good things into this planet into this world
into the people around us scientifically and psychologically there's also this idea called the theory of cognition which essentially tells us that being creative is one of the bases of human life everything rests on our ability to create and beyond that it also increases happiness it creates a flow
like meditative state creativity reduces dementia and improves mental health mainly by helping us to manage our negative emotions in a productive way that is really the crux of this all of these benefits act as protective factors against falling into a rut also i think when we're in this state it almost
physically feels like our brains are just a lot slower and somewhat incapable of thinking smart or interesting things so when we take time to actually be creative and to tap into that area of our brain that has kind of been left dormant we do see a huge difference you know make terrible doodles make
a chunky scarf an ugly painting whatever you need to do i think creativity really unlocks different neural pathways it unlocks different ways of seeing the world it breaks us out of the very kind of stale existence that often accompanies full -time work and full -time study and daily routines finally
tip number six hold yourself accountable for the changes you want to make in your life i say this all the time but the easiest thing to do is what is most convenient and that urge to do nothing to keep spending our days in bed or watching television is particularly pronounced when we're in a rut and sometimes
we cannot be the only person in our lives trying to hold ourselves accountable for change i would really encourage you to tell your friends or your family people who are around you often i think any problem spoken out loud is immediately halved and chances are they're probably going to say something
like yeah hey me too or like i've been there before but also you can kind of use your friends to help you achieve things like your weekly challenges or your fun nights out get them involved bring them over for an art night ask them to start running with you whatever it is that's going to break this cycle
when you feel like you're not alone but also when you feel like you'll disappoint someone else if you don't commit or follow through most of the time you're more likely to succeed it's such a strange conundrum like this really strange like human idiosyncrasy that we are more concerned about letting
others down than letting ourselves down but we can leverage that instinct to kind of get moving and to do things and also telling friends means that they'll be more inclined to check in and see how you're going and provide you with that encouragement which i think every human really needs any emotional
state that's distressing or negative even just feeling like you're in a bit of a rut i really honestly do believe that when other people know when you invite them into your struggles it becomes a lot easier to manage enlisting those six strategies i think will get you back to a place where you're feeling
more like yourself i don't think i can promise an overnight shift but in a few weeks it will be hard not to see a change not just in your motivation and your happiness but your overall mindset i feel a lot of empathy for those of us really you know grinding it out at uni or at work and just feeling
really devoid of a sense of self but i also don't think that that experience is uncommon i think it's very natural to go through periods where we lose a bit of our spark we lose a bit of our sense of self like i said but what i always think is that if you don't change something now it's going to be
a lot harder to change it in five or ten years so i'm sending you a lot of love and strength it's not forever you've got the strategies and i do just really hope that this episode has helped you out also you know around happiness and things like that i think we really are in control of our own happiness
and sometimes we don't realize that even small things that feel like a lot of effort and feel like a lot of energy make a sizable difference five minutes setting your intentions five minutes doing something impulsive five minutes doing a little doodle talking to a friend sometimes we we don't think
that that will help but it really does so it's not to say you need to make huge changes in your life i just think that small daily practices daily things daily intentions really do bring us back to who we are and who we want to be and allow us to kind of break out of this cycle so i really do hope that this episode
helped you out you're not alone in your rut i'm with there with you right now and if you have a friend who maybe needs to hear this episode as always i would really appreciate it if you shared it along maybe it will help them out and you'll be able to recognize that there are other people going through
this as well as always if you enjoyed this episode please feel free to leave a five star review on apple podcast spotify wherever you are listening right now it helps the show to grow and reach new people and again if you like this content if you want more content like this if you want bonus content
unreleased episodes episode transcripts studies newsletters all that good stuff please um check out my patreon i will leave a link in the description of this episode it really does support me as someone who is doing this very independently and doing this very much on my own it's great to see the community
grow and um hopefully you'll go and check it out if you have an episode suggestion follow me at that psychology podcast i read them all they are so amazing i often integrate what you're going through into my episodes so i really do love to hear from other people in their 20s or of any age who have an experience
that and they want to understand the psychology so thank you again for listening along and we will be back next week with another episode this year i've been really rethinking my relationship with alcohol and so i decided to commit to dry january to really kickstart 2025 and just test myself heineken
00 is the perfect companion for dry january because you feel like you're still participating when you're out for dinner with friends out for drinks whilst you're still meeting your lifestyle goals i'm a big beer fan so i also love the taste of heineken 00 plus being alcohol free you can enjoy whenever
refreshment calls heineken 00 is available at your local heineken retailer or for delivery at heineken .com you must be 21 plus to purchase enjoy heineken responsibly and good luck with dry january do you want to see into the future do you want to understand an invisible force that's shaping your life
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