The key to consistent healthy living is to build a routine which allows you to accomplish all of your "must do daily" items without much thought at all. You are harnessing the power of your auto-pilot mode so you can save your energy for the novel portions of the day which require your focus.
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Note: I repeatedly called the pirate maps shark maps by accident. I meant to say pirate maps each of those times. My apologies for any confusion this may have caused.
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Credit for the pirate maps concept goes to coach Dan John.
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[00:00:00] Intro Sequence
[00:03:15] Hello everyone and welcome to another edition of the Aspire Healthy Living podcast. I'm your host John Oden. We've got another exciting one for you today. Tell us just go ahead and dive then just a quick update about technology changes here at the beginning. We've got a camera upgrade in progress that may actually happen by the next episode. I'm not totally sure. And a microphone upgrade is imminent. So I'm on a constant quest to try and give you the best quality program here. And so I just wanted to give you a quick update in that regard. Now I apologize we actually did not have an episode last week. Kind of related to Thanksgiving. Basically I ended up spending the time thinking about how we can take us to the next level and my primary conclusion was that we cover so many topics. I want to make it easier to segment out the audience so that people who are just interested in certain sections of the topic can receive content more tailored to them. So the first change related to that we're going to continue this podcast the Aspire Healthy Living podcast. I may potentially rename it.
[00:04:28] I don't know I'm thinking through that but I'm going to spin off two additional podcasts one of which is going to be the sleep stories which you'll probably remember we have released one episode describing what a sleep story is and we have released two actual sleep stories and those sleep stories have been some of the most popular episodes of all time so it's pretty clear that there's an interest in that and I think it would be easier for people who are looking for sleep sleep aid materials. I think it would be easier for them to find it if they have their own. If there is a separate sleep stories podcast so we will link to that in the subsequent episodes. We don't have it together just yet but we will make it easier easier for you as our existing listeners to subscribe to that as well. Then the other spinoff podcast I want to get into is going to be an ecologically focused podcast. There's been a definite thread in my thinking through the present day on this main podcast related to not just personal and self-improvement although I think that's critically important but also building up to large scale societal change or thinking about hate. What would really be required to fix our most major problems is as a society and have ultimately come to the conclusion that those are really two different topic areas. So this main podcast you're listening to right now is going to continue to focus on how to live the best version of your personal life focusing on practical actionable things that you can start doing in your own life in a variety of different areas primarily health fitness positive thinking and you know some of the other areas that we have covered so far in the podcast and then the the ecological stuff. Specifically how to grow food or specifically more about our plan which is called the Global Food Forest. Our plan to take direct action to start fixing some of the world's most major problems.
[00:06:31] I understand that people wanting to think about how to live their own best possible life may not be interested in how we fix the worldwide ecological situation. And so I want to be sensitive to that and at the same time people who are looking to fix the worldwide ecological situation I want it to be easy for them to find those materials. So that's three podcast Rayden right there. And then we've actually got a fourth one that we're working on. That is a little bit still in the design phase so I won't get into the details right now but we're basically in the middle of a shift from producing one podcast to producing for podcasts. And I probably will also make a podcast feed which is all the podcasts combined to make it easier if somebody wants to just listen to everything that we're doing because we do. We do strive to keep this common theme of living the best version of your own life and building up to positive social change which I'm calling or we're calling healthy mind body world because of course they're all intimately tied together. And then also focusing on all three of our mediums so articles audio podcasts and video video programming. I feel like we're doing pretty good.
[00:07:49] I was going to say very good I feel like we're doing a good job on producing the podcast on a consistent basis with the exception of last week and the video version which is being posted on YouTube has been very successful surprisingly it's been as successful as the actual audio podcast which I just say is surprising because that is not that is not what I what I understood to expect in advance based on listening to other other podcasts that we've we're going to also launch a number of products specific or not products but information channels so that people can connect in on some of those specific mediums as well. So it looks like we're going to launch an online magazine which I will get more information on that to you in a upcoming relatively soon. And also in addition to our main YouTube channel which is essentially video versions of this podcast we're looking to launch a second YouTube channel which is going to be completely yoga focused and completely completely focused on enabling you to work out at home you know feart for free and to to make that area of knowledge accessible to you and not just seem to be it seems that video only was more appropriate because obviously it's not very helpful to listen to a yoga class listen to yoga class on audio. So that was probably a little bit more detailed than you really wanted to know. But the bottom line is we're trying to expand our expand our ways of communicating our message so that we can be communicating on all mediums and so that people who are interested who are resonating with one particular subcomponent of the message can kind of hone in on that without necessarily having to pay attention to areas of the top topic areas that we cover that they're not as interested in. So we hope that that will enable us to bring even more value to you in 2018 2017. We're coming up on December so I'm already sort of starting to think about the end of the year 2017 has been an amazing year.
[00:09:58] We launched at the beginning of the year and I'm sure I'll do some more year in review as we get closer to the year end but the first year has been amazingly successful. Thank you so much. It's gone from being a Spierer has basically gone from an idea to a full fledged entity in this first year and we're so excited to take it to the next level. And I think going from really one media channel to more of a network of multiple media channels which are which work together but also work independently is going to be a really powerful way for us to be bringing you that that additional value. Now before we get into the main topic of today which is going to be I should say just briefly what the main topic is going to be which is a technology called Pirate maps and it's one of these things where it's simple but it's incredibly useful especially when combined with what we talked about in our previous topic which was the cause and method of making small scale changes small small little changes over time to to really dramatically transform your life. So it's a technology that can be used in and that was our previous podcast episode topic if you want to go back and listen to that. So it's a it's a related technology which is going to enable you to how did I phrase it in the headline and how to create a powerful routine for success. I really think that routine routine is the key to living a truly truly healthy life because you really do not have the mental energy to decide every day to exercise and eat right and meditate and you know get all your work done and do all the things that you need to do get a full night's sleep every night.
[00:11:47] Unless you use the power the part of your brain that does automation.
[00:11:53] I think a lot of us have had the experience of like getting in the car and driving somewhere and then like once you get there you realize like Hey I didn't I don't really remember driving there just sort of like this automated process took over and so pirate maps are a way to harness this automated process this automated section of your brain to basically automatically do all the things that are going to put you in a position to succeed in terms of living a healthy life.
[00:12:19] And when we put those together when we when we're engaging in activities which are going to encourage healthy thought patterns and we're engaging in activities which are going to enable our body to be healthy then of course we're going to be feeling great. And that's going to that's going to have a positive motivation to continue. So we're going to be talking about pirate maps today which is obviously a metaphorical name it's not a literal pirate pirate map but before we do that I want to dedicate this this episode to my friends Cheo Jackson who died this week. It's sad but the reason why I bring it up is not to bum anybody out. The reason I bring it up is I thought it was whenever somebody who I'm close to dies and Cheo was more of a friend of a friend. But I really I really liked him and I felt like we lived well together. Every time somebody dies who I'm close to. I like to take stock and kind of think about what can I learn from the from my interactions with them and what can I learn from their life. And I've outlined a couple of those in in recent articles I actually wrote an article about my thinking about the departing of my uncle Steve in a recent article and I had previously written about the death of my grandmother so I guess it's I guess I use writing and some of these communication mediums as a way of working through my emotions and dealing with loss.
[00:13:44] But the reason why I bring it up is I just felt it was it was one of these things where his situation struck me as very relatable and something that I think that people can learn from. So basically what happened is Cheo was 45. He had a wife one fully grown child from I think a previous marriage or a previous relationship. And then one child who's like school age I don't know exactly exactly what age he is but I would say like a young teenager probably or maybe late pre-teen something like that but very much like still in the phase where they need to be taken care of by their parents and a little over a year ago I want to say January this is this is December 2017 as I'm talking to you. So I want to say January 2016. And it could be getting the dates wrong but somewhere around there Cheo and his wife made the decision to basically sell everything and just go on like the ultimate road trip and just live on the road and you know do odds and ends type of jobs wherever they went in search of adventure in search of not not being stuck in a rut and doing the normal like 9:00 to 5:00 that they were kind of finding themselves finding themselves in. And so about a year ago. So maybe I guess that was the end of 2016 anyway. The dates are relevant but essentially a year ago let's call it a year and a quarter ago they made the decision to travel around and just go essentially in search of adventure and he was keeping a blog during that during this time.
[00:15:21] So it was kind of easy to keep up with what was going on with him and that was probably part of the purpose of the blog. OK. And then they came back about a month ago came back to Dallas and I got the impression that was related to the fact that it did not really work out for them financially on this road trip. So it was seen as a little bit of a failure. But there there seemed to be again I'm interpreting this from their blog. There seemed to be a certain optimism that there was a safety net waiting waiting back for them in Dallas and that they were waiting for the end of this of this road trip to turn into the beginning of something new and so Schale was working as a lift driver. He was driving around kind of performing taxi work for for a living. He was the only one in the family working. And then one day last week when he was driving somebody around he just had a brain aneurysm and he and he fell down and died. I don't know too much what he was doing with his health. I don't believe he smoked cigarettes. I don't think he was doing anything in particular to engage in a healthy lifestyle.
[00:16:30] But I I don't remember him drinking excessively or smoking cigarettes or anything that would kind of make you think like OK this guy is headed for death. It was more like no. It seemed like kind of a normal guy. And then at 45 he just fell over and died one day and of course there's no there's no life insurance and of course the wife and kid are going to have to figure out what to do. And of course there's a community of people trying to support them during this difficult time.
[00:16:57] But the reason why I want to bring that up is just every time we lose somebody like that especially when it's not like a 90 year old person who's lived a full life. This is somebody from my perspective as a 37 year old who was cut down in the middle of their life who just you know the Grim Reaper just turned the light switch immediately in an unexpected fashion and it just makes me think you know if you're listening to this with somebody else near you if that person died tomorrow what would you wish you had done today and then go do that. Like we all we we cannot go on with the expectation that what we the people that we have now are going to be around tomorrow. So please. The reason why I'm bringing this up is to employ used to please make the most of today please make the most of your relationships. And you know if somebody is significant to you let them know that so that you don't have to think after after somebody passes you don't have to think if only I had told them or if only you know whatever. I mentioned the story of his road trip because I kind of think about it like thank God they decided to do that. I didn't mean to make a religious reference but thank goodness they were able to do that because now the wife and most importantly the child or the teenager have so many memories of Cheo that they're going to be able to hold on to.
[00:18:21] And you know that that kid really knew his father even if even if the father wasn't there for his whole life and I'm sure it will be difficult during the transition and that sort of thing but it made me think about and I'm encouraging you to think about what what are the decisions that we're making in our daily life. And are we are we choosing to live and really have experiences in the moment which are going to be meaningful to people after we're gone or are we just trudging through the 9 to 5 you know trying to try trying to take care of our families but still focused on work too focused on kind of the rat race too focused on the societal stuff and not as focused on the relationship stuff and so that definitely resonates with me as something that I'm trying to work on for myself.
[00:19:10] And I wanted to relay this story as a way to encourage you to be like Cheo and make the decision to to design your life in such a way that you can be living and having meaningful experiences with your loved ones instead of being you know sucked dry by a job that drives you crazy.
[00:19:28] You know type of thing.
[00:19:30] But anyway related to the fact that Cheo actually kept a blog during this road trip. I had the ability to do something that I think is relatively new in human history which is that after the guy died I was able to go back in time and read his thoughts. And so a couple of posts in his in his in his podcast really struck me and so I thought I would read them here on the podcast as as as sort of an in memory of. But in a sense of like let's gleam from Cheo let's try and take his words and have those have a positive effect on other people so you never know when and when something you do is going to have a positive effect on other people and I'm trying to encourage that to happen in this case by broadcasting these thoughts that he had put down on paper and now which are which are in a way more meaningful now that we know that he died this week. OK so I'm going to just read you two blog entries both of which are relatively short. The first one is from December 2016.
[00:20:34] So that would be one year before death before Cheo's death.
[00:20:39] And this is this is me quote and Cheo as I'm reading this December was filled with a mixture of extreme happiness and severe disappointment. My birthday and Christmas were wonderful spent with friends and family and reconnecting with folks we hadn't seen any year the fun times being tempered with job opportunities evaporating almost overnight and feeling like we drove all this way to our safety net only to find out that it was more like a cobweb.
[00:21:05] And I believe the safety net was being back in Dallas facing the reality of being older than I have ever been before and not as a ham professional looking as I once was.
[00:21:16] I wondered if we had made another grave error and I didn't know how to proceed. The brightest spot was the knowledge that at least we weren't going to be homeless a thousand miles from anyone that we knew. And then there's a quote. It is always darkest just before the day dawn. Thomas Fuller. Sometimes you are you forget the sometimes you forget that you are made of star stuff. You know that the universe is rigged in your favor. It may not always seem that way but that is what I believe when I when I trust in that belief and relax in the knowledge that everything is. It saves me from the pit of despair that is always lurking on the edge of my perception. Following the flow is a much less stressful life and truly the way that I want to live. I just haven't gotten there yet. But as the clouds parted and revealed January of this new year things began to fall in place. One circumstance after another fit perfectly together to provide to provide for me both transportation and a job. Now we both begin the uphill climb from the dead hole in which we had fallen. Older and wiser look out 2017.
[00:22:32] Here we come and I thought that was very touching. I will say I do not personally agree with just one aspect of that which is the part where he said that the universe is rigged in your favor. I believe that the universe is ultimately neutral and it is. It is the the brain is an interpretation machine that is deciding whether or not it's in your favor. So when he says the universe is in his favor I think what he means is he's deciding to interpret things in a positive way even negative things are learning opportunities and we have discussed how that is. That is an extremely healthy way to look at reality so potentially maybe he meant it that way but I just wanted to be clear. I believe the fundamental nature of reality is neutral and that there is an interplay between the two forces which are you know simplistically called Good and Evil.
[00:23:19] So that was the first that was the first article that I wanted to read entry that I want to read. The second one is a little bit longer and it is entitled The hustle and the flow.
[00:23:28] And this is three months later which would be nine months nine months before it before his death nine months before death.
[00:23:36] Again this is from Cheo as I wander through life I pick up tidbits of pop culture and they come out in weird ways at random times. I was contemplating this blog blog post about our life right now and the juxtaposition of doing versus being when the name of a random movie which I've never seen by the way popped into my head. In case you were looking for this post to be related to the Terrence Howard movie I have to warn you that you will probably be disappointed when I referred to the hustle. I'm talking about the things we do the choices we make that influence our lives. Our circle our world every choice that we make impacts the history of the universe.
[00:24:15] In case you were feeling infinitesimally small and insignificant. You matter. And I think me me reading these words on my podcast and potentially affecting an untold number of people as it is a great performance of that point is a great demonstration of that point.
[00:24:33] Every choice we make from the decision to wear socks that match to the person you're going to marry will change your story your life and your world. When the history of the world is renewed those choices will be there. I'm sorry when the history of the world is reviewed those choices will be there. The flow is that Greg said. So that was the Hustle the flow is that grand universal force that is and everything and that is everything. The flow is that grand universal force that is in everything that is everything. The unstoppable unfathomable unrelenting wave of essence that carries us ever forward on our linear perception of space time the flow crashes through us obliterating our choices and reminding reminding us that we are specks of cosmic dust tiny individual cells in an infinite body and the choices that we make are equally insignificant. Do you want to wear socks. The flu does not care. Do you want to have any specific plan at all. Again the flow gives not a whit of thought gives it not a would've thought. The Dance of the hustle and the flow are what makes up our daily lives and that balance is what keeps us here. If you just start if you decide to stay in bed all day and sleep will the earth stop turning absurd when you think about it. The flow keeps the massive nations of the machinations of your universe in motion. Life will go on without you around you but it's your life that will not be moving forward. If you don't move with it and sometimes we need a break I get it.
[00:26:18] The flow is sometimes like a vast river with different currents. When you have the energy to swim out to the faster moving water things can develop rather quickly. If you need a break you can just float along in the lazier parts of the flow.
[00:26:32] All choices become good choices because no matter what you do we all move down the line and so rest in peace Cheo. I hope that I hope that reading some of these words has provided an ability for you to positively impact even even more people. So. That was that was kind of intense but thank you for thank you for joining me on that on that tribute to you. OK so let's move into the main topic of today's show which is how to how to create a powerful routine for success and we already kind of touched on it that we're going to talk about a technology called Pirate maps. OK. And this is again a metaphorical pirate map in the sense of to describe the metaphor a pirate map theoretically is a simple set of instructions it's like do this and do that do this and then you reach the goal which is the metaphorical treasure.
[00:27:30] So well. It's the literal treasure when you're talking about a literal pirate map. But now that we're talking about it in a metaphorical sense it's the metaphorical treasure of you living a healthy life. Were you achieving the goals that you have for your life and if you're having some confusion about what goals you should have for your life then please go back and listen to our life altering episode.
[00:27:51] Okay so I touched on. Have you ever wondered how somebody could be mentally disciplined enough to consistently exercise meditate eat well and get enough sleep every single night. It hasn't. It has absolutely nothing to do with mental effort and has more to do with programming the automated portions of your mind so that they will automatically do all of those things each day so that you can kind of do your must do daily items each day without much thought at all because your power you're harnessing the power of that auto autopilot mode because again there's another part of your brain that is not on autopilot and it is going to be focusing on things you just don't want.
[00:28:29] You don't want to be wasting that mental energy on things like well should I brush my teeth today or should I take a shower today or like should I get dressed today. Like no. Those should all be automated processes so that then you could focus your mental capacity on something that would really benefit from your mental capacity like me saying what should I make this podcast episode about like that requires my thought and I want to save my mental my mental energy for that type of thinking rather than like basic life. I mean this type of thing.
[00:28:59] So kind of the imagined response to this is like well wouldn't wouldn't building your life about around routine be boring. Wouldn't that sort of encourage monotony in your life. And I would say no and I would say no is because if you're into everything about your life was a routine if it was 100 percent routine then yes that would be that would be agonizingly boring but it's not every moment of my day that it is a routine. It's the critical parts of my day which are necessary for self maintenance. So like I have a routine which we're going to call here a pirate map.
[00:29:38] I have a pirate map for what I do first thing in the morning like the moment I get out of bed. I used to make my bed but now I'm sleeping on a folding bed and I kind of folded up and put away put it away. So the moment I get out of bed I fall to my bed. I put it away. I sort of transform my room in today mode and then I and then I go out and make the coffee and etc. I'm not going to explain my entire map for what I do and I'm in my morning. But that puts me in a position for success on my morning and then I have a pirate map for like what I should eat each morning so that I don't have to devote a lot of energy to making sure that I'm eating right and starting off the day. In an optimal fashion nutritionally OK. And then I have a getting ready to go to bed at night routine. And so that doesn't take the majority of my day. I would say all those things together take maybe an hour with the exception of a routine that I have not talked about yet. But they really put me in a position for success. And they really put me in a position to be able to focus and really bring more presence to the rest of my day because I'm firing on all cylinders mentally with nutrition and exercise and mental clarity and things like that. OK.
[00:30:54] And conversely if you feel run down because like you've got a bad night's sleep last night and you've been eating poorly and like maybe you've been fighting with somebody like are you going to be in a mental place to be to be performing at your best whether that's whether that's some sort of athletic competition whether that's a mental competition whether that's even having a good idea whether that's things like having patient interactions with other people so that you're not you're not having fights with your significant other. I mean when you're under slept almost the immediate first thing that happens is you start being more cranky with other people and that sort of provokes antagonistic reactions from other people. Is that optimal or is it optimal to be feeling great and to just sort of automatically by default be in a mode of awesome and so pirate maps are are a main technique that I use in my life to do that it's almost like so simple I didn't even know if I should really do an entire podcast episode about this and it may end up being a short podcast episode but it is so utterly foundational to how I live my life. It's so critically important how I put myself in a position for healthy living. And there was a quick fire truck driving by. So it will be an interesting little test to see how how effective broadcasting from the inside of my car is as far as that as far as using it as a sound booth. As an aside I had quite a bit of difficulty obtaining a good sound environment to record the episodes. Hopefully that will be the only interruption hopefully you didn't even hear that interruption and potentially I will hopefully jump that out in the post production.
[00:32:27] Okay but we're talking about building a strong routine and I had I had mentioned that they were called Pirate maps and I kind of briefly described what a pirate was but building a strong routine and I have touched on this before but we haven't really gotten into routine too much.
[00:32:43] I believe routine is the fundamental tool that is necessary to to to have a firing on all cylinders to use an automotive analogy or to use an analogy which I think that I maybe used in the nutrition episode when I was talking about it like if your body is like like a type of car like let's say you're a really nice sports car like your body is a Lamborghini or.
[00:33:09] I guess it depends on where you are and your exercise program. That's what's interesting about eating well and exercising is like you can turn a jalopy into a Lamborghini. You know metaphorically by exercising and eating right.
[00:33:20] But let's just say that your you know I don't know. Name a car Mazda x 8 which is a sports car I used to drive. So your Mazda are X or your Ferrari. Okay let's just say you're Ferrari because that's easy.
[00:33:35] So would you put poor gasoline mixed 50/50 with water in your Ferrari and ruin it immediately.
[00:33:47] Would you put in even regular gate grade gasoline which is like too low grade to actually run the Ferrari engine efficiently. No you would put premium gasoline in the Ferrari because the Ferrari was built to run on premium gasoline.
[00:34:02] Well similarly like your body is built to have a full night's sleep and to eat certain things and to exercise and to engage unhealthy thought patterns and to the extent you're doing that your. I
[00:34:14] didn't mean to mix metaphors but you're metaphorically filling your Ferrari with premium gasoline or maybe even a metaphorical rocket fuel as opposed to filling it with metaphorical sawdust which is going to kind of like guarantee that your car is going to run down over time. Okay so I didn't mean to mix metaphors and bring a car analogy into that will we will drop the car metaphor and go back to our pirate mouth metaphor but that is that is very much how I think about my body. Okay. And especially in light of the Cheo thing at the top. Like you only have one body. If if if if you do not take care of it you can just fall over and die someday. And like yes we're all going to die eventually but like I want to die like a long time from now after I've had years and years and years and years of experiences. In the future from now with other people and I very much hope that I am and given the blessing of the opportunity not a blessing in a religious sense but I am grateful for every moment that I'm alive and every moment that I'm alive is a blessing that I want to make the most of. And the way that I'm doing that is living my life in a way where I'm sort of I'm sort of saying thank you for my life by living my life to it to what I perceive is as its maximum potential and of course there's areas I'm trying to work on about myself.
[00:35:35] That's very much what we were talking about last week with the cards on method and again please go listen to that if you if you missed it because I think it's the kind on method we'll get into this in a minute but the kinds on method mixes very well with the pirate maps approach because the pirate maps approach is that basically you want a simple sequence for how to tell it how to include all the things that you want to include in your life and MCI's on method is like Don't start with 100 things start with like one thing and then add another thing and then slowly over time the part that becomes more complex OK. And I want to credit the person who originally thought of this is somebody by the name of Coach Dan John and I will put a link to his book and the show notes. He created the idea of a pirate map. The idea that you want to use a simple set of instructions rather than basically brought up a very reasonable point I thought which is like the vast majority of people do not want some like let's say. Long thousand page discussion about like how to live a great life.
[00:36:38] They just want simple rules that are easy to follow and that very much resonates with me except for the fact that I think the rules are slightly different from person to person. So it's like instead of me telling you what my rules for myself are what I'm trying to do is tell you about the process of how I developed my rules for myself and encourage you to do similar things for yourself because and maybe rules is not the right word but how I developed my shark maps for how I optimally live my own life is how I put myself in a position to again live the best possible version of my life. And yes the way that I live my life is going to be slightly different than the way that you want to live your life but the way that I think about implementing it I think could be very similar between them. So I very much credit this Dan John as the one who came up with this pirate maps analogy which I think makes that makes it very easy to understand the concept that you want a simple set of rules for living your life that that's more practical than some sort of theoretical discussion which you know is ironic because I guess this podcast is a theoretical discussion but I'm trying to I'm trying to lead that with practicality as much as possible. My goal with each one of these podcasts is that you will be able to do something actually different in your life every single every single year assuming you implement these ideas that we're talking about every single week you will be able to implement something to move your life forward.
[00:38:08] Okay. And so this and which is the searching for the metaphorical pirate treasure. And that could be that doesn't have to be you know. Theoretically that could be all aspects of a healthy life. But if you're trying to get in shape then that could be the metaphorical pirate treasure could be like you with a healthy body or if you're if you're working a positive thinking that that could be you know you consistently displaying healthy psychological characteristics I mean it's a metaphorical treasure. But I have sort of taken this concept by Dan John and I do do that sometimes. But I wanted to be clear about exactly what parts of the concept were my idea and what parts of the concept were not my idea is the idea of a pirate map came from Dan John. But I believe that I have expounded upon that idea and built upon it but still very much based on his core idea. So I didn't want to change the name of it and the way that I have added to it is adding in the concept of triggers. And I think there's basically two triggers which is a trigger is basically a reminder to your mind to use the pirate map in the first place because like you could have this awesome map which is like I'm going to do one two three four five six seven eight nine ten and then I'm going to have an awesome life and then you set that down and then you'll never do it. Well that's not going to lead into you having an awesome life.
[00:39:24] What's going to lead into an awesome life is you actually doing the things on the pirate map. And so the way that that occurs I think is to have a specific trigger to start the pirate map in the first place so like I was like I was saying when I get up first thing in the morning the act of waking up in the morning is itself a signal to start my get up in the morning pirate map or have another one that I hadn't really talked about yet which is my afternoon my evening workout which is also in a way kind of the beginning of my evening wind down at 6:00 p.m. sharp every day. I know now is the time to work out OK. And like yes some days it ends up being 630 or 7 but I know that I am late to my workout.
[00:40:12] If I'm working out at seven and this is derived through experimentation because basically what I found out is like yeah if I if I do my workout at 8:00 p.m. I end up being too tired to really get the same amount out of it as I do it at 6:00 p.m. and I don't enjoy working out in the mornings as much because I enjoy doing my workout. And then after the workout I don't do any work ever at any point. So it provides a nice demarcation point to my to my body but also my mind to say like Okay we're not working any more now we're relaxing and that. That enables me to relax at a very very deep level.
[00:40:48] But the reason why I bring it up is just to say like the trigger to start the pirate map and to go start on step one of the pirate map is it is 6:00 p.m. So at 5:00 p.m. I'm thinking to myself like OK I don't need anything that's going to cause me to not be able to exercise in an hour and sort of mentally prepare to exercise in an hour and when 6pm rolls around like I am ready to exercise. OK so then what do I do. I do 20 minutes of fairly intense cardio of various kinds. I kind of like rotate so it doesn't get too boring but I do 20 minutes of basically intense fitness of some kind. And sometimes that could be like Power Yoga. Sometimes that could be that could be Palladio. I don't know it could be a bunch of different stuff but basically intense exercise for 20 minutes then I always do 20 minutes of yoga in terms of.
[00:41:39] And sometimes it's tight. But I do like a wind down restorative movement meditation on relaxation type of thing which I'm calling which I'm calling for simplicity 20 minutes of fitness followed by 20 minutes of yoga yoga is like the calm chill version. If it's the if it's the intense workout version of yoga that might be in the Fitness section. So it's 20 minutes of intense activity 20 minutes of wind down activity followed by 20 minutes of meditation. And I kind of jokingly in my mind call that my hour of power because I feel because I know that if I am I say if I do do this every night and when I do I'm able to sort of accomplish all of my necessary life maintenance items within a one hour period.
[00:42:24] I know that I will be exercised I know that I will be stretched and I know that I will be mentally I will have worked my mental calm muscle in the form of meditation. So part of the reason why I wanted to go through that and to give you my specific pirate for how I work out in the evenings is to say there is never a time when I think to myself should I meditate today. But instead the only mental decision I make is it 6:00 p.m. It's time to work out and then the fitness automatically is Linda my mind with the yoga and then the yoga is automatically linked in my mind with the meditation. And over time you can develop extremely complex chains that are connected to each other in your mind. And that's just one possible example. I mean you could use any number of examples for your own life. But I thought that that was a good specific one in the sense of the way that triggers work is there's a trigger to start the sequence and it doesn't necessarily have to be a time based thing it could be I don't know. You can e-mail me your questions or put a link in the show notes if you have questions about a specific pirate map that you're trying to develop if you say John I'm trying to accomplish this. Can you please. Can you please give me a more specific example in my context. I will be happy to have a dialogue with you about what that would look like. But the other type of trigger is is the linkage trigger.
[00:43:48] So step one on the pirate mouth is intimately connected in my mind with step2. I don't have to really put a lot of mental effort into doing step2 because I'm triggered to do step2 at the completion of step 1 and I'm triggered to do step 3 at the completion of step 2 whatever that is. And I actually have a longer sequence connected in with the night the nightly workout. I was just trying to give a specific tangible example of the way of the way the chaining works in the anchors with the pirate maps. If I was to finish thoroughly saying it like after after the meditation I usually take a hot bath to simulate sort of the the heat effect from Sun because I do not have consistent access to a sauna right now although ideally I would be I would be actually sitting in the sun every single night and then I eat my dinner and my dinner is actually the exact same thing every night and it's absolutely delicious and I love having it. OK so that's kind of my kind of my evening wind down pirate map but you can create pirate maps for any purpose. I'm just I'm just trying to use a really specific tangible examples of that that will be relatable.
[00:44:59] And I will say that.
[00:45:02] OK so I to all of my routine is and that the sequence is so tightly connected in my mind that once I started I virtually always finish. And that enables me to have a much higher level of completion rate on all these different things than if I tried to just mentally remember to do each of them. So I don't have that many of these shark maps. I would guess maybe I have four or five of them. But over time they do become relatively complex. And so I'm able to accomplish a lot just off like shark map for first thing in the morning shark map for what to eat throughout the day. Shark map for my exercise time and then shark shark map is like preparing for bed between those things that pretty much like hits the main bases but those few number of maps become relatively complex over time because what starts off is just you know do 20 minutes of yoga every day then becomes the power hour then becomes the whole you know evening wind down routine.
[00:46:06] So combined with the guys on method that we talked about last time which is the using the using small steps you can use small steps over time to develop a pirate map to say okay well at the beginning I'm just going to do the one thing whatever that is. I mean you only you know exactly what you're trying to prove about your life. But what is the smallest possible step I can take in the right direction. We'll start doing that and then once you've fully ingrained that habit like I strongly have the habit of like it's 6pm it's time to do fitness once you have that habit it's pretty easy to change on a second habit and just say like when I've finished the fitness I'm going to do yoga etc. and that enables me to you know doing 20 minutes of meditation a day.
[00:46:50] It's one of these things we're like a lot of people say like you should meditate blah blah blah blah. I don't know hardly anybody that actually meditates 20 minutes a day. I meditate every day for 20 minutes and I'm actually I'm actually getting so much out of it I'm thinking about meditating in the mornings for 20 minutes. But I do not have this sort of a good example hot off the presses. I do not have a good. I haven't figured out a good slot in the mornings to wear to connect it in with my parent maps so I can make sure that it happens on a consistent basis because I do have you know anytime you're developing routines you have like a series of tradeoffs like for example for me the tradeoff is I'm such a strong morning person that I get the vast majority of my high quality work done in the morning.
[00:47:36] Therefore I try really hard to not add extra stuff in on my morning because that will interfere with my core work time so I'm trying to think about maybe a place to add and then I may add a day type workout but I haven't I haven't totally decided on that it's just an example specific to myself. So a great routine is built slowly over time is kind of the conclusion on that.
[00:47:59] Start with one small change and then slowly add others at a leisurely pace. Because like we talked about last time changing your life is about the journey of a thousand steps. Changing your life is about how are you going to live every day in reality.
[00:48:17] Not like the idea of you might one day start living totally differently it's like tomorrow. How are you going to live your life and how are you going to live your life for everyday after that. And theoretically the most the the the approach that is most likely to yield that is most probable to yield consistent long term change is small scale changes and then small scale changes that are consistently triggered in a routine also called a pirate map that we're talking about here. So shark maps can serve as a powerful mental tool to harness the part of your mind that tends to think about things in an automated fashion. OK. We all have this part of our mind that thinks about things in an automated fashion. Go ahead and harness it in a way that will produce excellence for you in your life. Not only will this approach encourage you to consistently implement your rules for yourself but over time the short maps will allow you to remember and master even highly complex sequences of activities. And we do have an article version of this of this topic so rather than taking notes or anything like that you can just click on it in the show notes and have sort of an article version. And also that should make this Dashan also make it easier for sharing with other people if if you would like to share the topic of pirate nafs with somebody that you think that this that you think will find this useful. So in conclusion we've talked about pirate maps.
[00:49:44] It's a way to it's a specific technology relating to how to implement routine so you can get the maximum effect in your life and of course that sort of fits within the ecosystem of life changes that we have. We have been talking about as a continued theme on this show but most intimately linked with the Chi's on method that we talked about last week and then also more generally linked in with the life altering approach that we talked about previously which is a way of thinking about developing your goals for yourself.
[00:50:14] So thank you so much for being a listener. Thank you so much for being a viewer and potentially a reader. If you want to learn more if you enjoy the show please do subscribe and please come visit us at aspire123.com we have spent a lot of effort putting a lot of resources together which we think will be very useful to you.
[00:50:33] So we look forward to speaking with you next week and we look forward to releasing these new podcasts that we talked about at the top our sleep story podcast and our ecology podcast. And as those come together in the next few weeks we will be we will definitely make a clear how you can get access to them. So we hope you have a fantastic week and we will look forward to speaking with you next time on the Aspire healthy living podcast.