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Today on Something You Should Know, what is a small pizza, a better deal than a large pizza? I'll explain basic pizza math. Then the problem of too much to do, not enough time to do it, and too many things to remember.
You need to capture all that stuff, get it out of your head, your heads are crap in the office, and most people are still trying to use their head to remember, remind, prioritize, and manage relationships with a whole lot more than four things, and new cognitive science research is proven that you're trying to keep more than four things in your head, you're going to sub-optimize your cognitive process.
Also are you dehydrated right now? Let's find out with a quick test and how to optimize your brain, and there are a lot of things that get in the way. The higher levels of stress that Americans have, the really wreak havoc on the brain. We combine that with the diet, our sedentary lifestyle, because of course our comutes are getting longer, so we're sitting more, we're working longer hours. All of these are contributing factors. All this today on Something You Should Know.
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kind of math, it's pizza math. When you order a pizza, the large size is always going to be a better deal. I know this because it's all in the math. And 8 inch pizza has the surface area of about 50 square inches. So you're getting 50 square inches of pizza. However, a 16 inch pizza isn't double the amount of pizza, like you might instinctively think, it's actually
4 times as much with 200 square inches of pizza. So if you're paying by the square inch, the 16 inch pizza should be 4 times the price as the 8 inch pizza, but in fact, it's usually no more than twice the price. So the bigger the pizza, usually the better deal on a per inch basis. And that is something you should know. Too much to do and not enough time
to do it. That is the lament of so many people who carry around a million things in their head, past, present, and future, all of which creates a lot of stress, a lot of mistakes and failure, and frankly a lot of dissatisfaction. Today, there are so many tools that are supposed to help us keep track of things to do and how productive we are. And still, life can get so overwhelming because we have too much to do and not enough time to do it. Someone
who has addressed this problem for several years is David Allen. David is widely recognized as one of the world's leading experts on personal and organizational productivity. His 30 year pioneering research and coaching has earned him Forbes magazine's recognition as one of the top five executive coaches in the US. He's author of a book called Getting Things Done, the Art of Stress Free Productivity. Hi, David. Thanks for coming on. Hey, thanks for the invitation Mike. Glad to be here.
So what do you think the problem is here? As I said, there are all these apps and ways to keep track of things to do. And yet people are still all stressed out and worried that they won't get everything done. Do you think it's just a case of too much to do and not enough time to do it? Or what? Well, you don't need time. It doesn't take any time to have a good idea or to be creative or innovative or strategic or loving and present. Those
don't require time. They require space. They require room in your head. If you're carrying two meetings ago in your head, it's hard to be creative. If you're taking home to work in your mind or work to home in your mind, you're not going to be loving and present as you could be in cooking spaghetti or taking your kids into bed. So it's really more about the distractability of the world out there. It's not about time. And, you know, most people
have not implemented the best practices that I uncovered. You need to capture all that stuff, get it out of your head. Your head's a crappy office. And most people are still trying to use their head to remember, remind, prioritize and manage relationships with a whole lot more than four things. And four things is about it. New cognitive science research is basically proven that you try to keep more than the four things in your
head. You're going to sub optimize your cognitive process. So most people just don't know that yet. Isn't that weird? It does not seem odd though that the human brain is so amazing in so many ways. And yet it can only hold four things in it. Yeah. Well, come on. You're brain evolved to survive on the savannah, the jungle, the desert and so forth. And it does a brilliant job of recognizing patterns and long term history. So you know, that's probably a bear up there. There may be a snake in that.
There's berries in the bush. There's a thunderstorm coming and the baby's crying. And you do that very well. That's the part of your brain that works in the present tense and does brilliant stuff. The computer can't even come close to that. And yet you go to the store for limits. You come back with six things and no lemons. You know, what happened? Well, you try to use something that doesn't, that's not designed for remembering and reminding
you to remember and remind. And you know, all that's doing, you know, you're keeping stuff in your head. Gee, I need to get a new adapter. I need to see if I want to get an MBA. What are we doing about mom's birthday? And should we hire VP of marketing? So if those are just in your head, you'd be wake up at three o'clock in the morning with any of those. Because that part of you, if it's just in your head, has no sense of past or future.
So, you know, a whole lot of the new cognitive science research has validated what I've known for 35 years, which is your head's just a crappy office. And you need to get stuff out of your head and build an external brain that you trust. Anybody listening to this who has a calendar is already doing that. You know, if you have a calendar, Mike, you already told yourself you your head can't do it. Right. Well, my head can't do some things.
I probably still try to keep too much in my head. I don't put everything on the calendar. But, but everything you're saying implies that, okay, so if you can only keep four things in your brain, your brain's a crappy office, you get a piece of paper and a pencil, you're right, everything down. And the problem is now over. No, it's not. If you look at most people's to-do list, anybody listening to this, got it to-do list, just pull it out and look at it. What you'll see is an incomplete list
of still unclear stuff. You'll see things like mom and bank and tooth and VP and holiday. You know, if you're even good at that, you know, so you've captured some, that's great. But you need then to, you know, move to the next two steps, which are critical steps, which are, okay, what are you going to do about it? Why'd you write mom down? Good historical date. I'm sure you had one. Why'd you write, well, or birthdays coming? What are you going
to do about it? I guess we need to celebrate mom's birthday. Oh, great. Now I got a project. What's the next action? Oh, God. You know, I guess I don't call my sister, see what she thinks we got to do. Ah, very good. The late great Peter Drucker would tell you, you just did the hardest thing you need to do, which is define what your work is. But if you haven't done that yet, if you just got mom on a list, it's going to remind you that you
still have some thinking and decision making. You haven't finished yet. You don't have the energy to do that. So I was just telling you, you're overwhelmed and reminding you about that. So unfortunately, you have to capture first, but then you need to clarify and organize the results of that thinking so that it's truly off your brain. If you say, call my sister, if you don't call her right then, better have that on some list you look at when you're
at a phone. And oh, celebrate mom's birthday, you better have that on some list you look at at least weekly to see how am I doing about that? What else do we need to do to make sure that happens to take it across the finish line? So defining what your work is, defining the specifics that actually lie embedded in these things that have your attention is the next two critical steps and most people don't do those. They do, they'll do them when
the pressure forces you to, but not on the front end. But some things don't require all that. I mean, if I write down dry cleaners, well, it means I need to go to the dry cleaner. I don't need to sit down and do a six hour evaluation of my trip to the dry cleaner. No, but if you have 12 errands, it's nice to have that on an errand's list so you don't miss that one. If that's the only errand you have to do and you know you need it, then
it's automatic and it's pretty habitual. You go that way anyway. You don't need to write it down. Yeah, but some things are getting a little messy because you know, a celebrating mom's birthday, maybe you can't do everything right now that is involved in celebrating mom's birthday. You can only do a couple things because you're waiting for Susie to tell you about the cake and the thing and so things then get really messy.
Right. So you have a waiting for list to get back to Susie and you look at it regularly enough to see if you need to light a fire kicker butter do what you need to do. So you keep track of the things that have to move toward it and that could be a few things could
be one or two, could be a whole lot. As much as it needs to get that off your mind, just like you're not thinking Mike about where you need to be two weeks from Wednesday at two o'clock in the afternoon because you trust you put the appropriate data in the right place and trust that you'll see it at the right time. So it's not on your mind, but you have to do the same thing with anything else if you want to get it off your mind.
Isn't that funny that you're right. I don't worry about where I have to be two weeks from Wednesday at two o'clock because I know that somehow that'll get taken care of. And yet when I go to the store for lemons, which is also on my mind, I get everything but the lemons. Yeah. Just to post it on the fridge. So you've got lemons on the poster and you grab the post it before you go to the store. And yet I don't.
Well up to you. It's just it's taking up brain space. First of all, that you could be using for more creative thinking than trying to remember remind your list. And secondly, you're going to forget lemons and get yelled at by somebody. Yep. Well, that's happened frequently. So what does this all look like? What is this like if I go to your office, I mean, are there lists everywhere and their post it notes all over the place? I mean, how do you,
how do you tame it? How do you make this manageable? Well, you need a curated and compact list manager, frankly. You need a list of the projects you need to do and finish. You need a list of the action items that you need to take. And that may look like, I've got mine sorted into calls. I need to make stuff to do with the computer stuff. I need to do
at home. Aaron's I need to run stuff. Then you talk to my life about. So I've got seven or eight different categories to it because it just makes it simpler to be able to see them based on those context and awaiting for list. And that's pretty much it. And I've got all that on the computer. I can see it on my iPhone. I can see it on my computer. It doesn't matter. So it doesn't take up a lot of space. It's not a big deal. Well, it
is a big deal because you wrote a book and have a whole career based on it. So it is a big deal. Yeah. If it were easy, I'd have to get another job. I guess. So, you didn't have already figured this out. Right. Yeah. And clearly I haven't. And I've talked to you. I don't know how many times over the years. And I'm still well, you figured it out. You didn't implement it. You know, it's easy to understand it. But you got to go do it
if you actually want to have your head empty. But you have to decide how whether you want your head empty or not. That's up to you. Yeah. But because I imagine people have different styles of wanting of how to do this. Like some people just aren't list people. Some people don't like to make decisions. They don't like to keep track of stuff. They are there. Yeah. And that's up to them. I'm not. I'm not a proselytizer. I'm not out there
telling everybody they should do this. I'm a researcher and educator. If you want an empty head, here's how you get it. There's no simpler way. Trust me. And that's up to you. The degree to which you want to implement this. And so when you go to implement it, if you've written everything down and you've got to every all your lists figured out and all, then how do you then? Where do you start? I mean, how do you what do you do next?
It seems like you could look at all those lists and go, well, there's no way I can get all this done. Of course not. People get mad at me for their list. I'm sorry. It's not my list. It's yours. Right. You want to keep it inside your head and be reminded that you need cat food three times as opposed to once, but then you're inappropriately engaged with your cat. Come on. There's no reason to have a thought twice unless you like the
thought. But if it's something you can't finish in the moment, but still want to or still need to do something about it, you better externalize that so you don't overthink and keep being reminded of stuff you can't do anything about it three o'clock in the morning. Come on. So it's just building a system. And then once you have the system, then you have all that stuff out of your head, then you just trust your intuitive judgments about which of
those things is best to do. If you had it, Mike, if true, if you truly had all this inventory out of your head and in front of you, you've got somewhere between 30 and 85 projects and you've got probably 100 next actions on all the moving parts of your life right now. And if you just took a look at all that and said, I'm going to take a nap instead. That's a power nap. But you just said, wow, that's more that look at how many things I'm not doing.
They cool a nap is more important as opposed to take a nap to avoid your life. So you know, I don't I don't I don't a lot of stuff I do is not on any of my list, but I have the freedom to do that because of my list. I know I'm not missing anything, but you can only feel comfortable about what you're not doing when you know what you're not doing. And most people happen to clue. Yeah, well, as I think about this, you know, I'm getting ready to take
a trip and it's all in my head. I haven't sat down and said here are the things I need to do before the trip. It's all in my head. And and I'll admit that it's causing me. It's called guaranteed to you might come on if you just sat down to pen and paper and take 10 minutes and empty your head, you're going to feel more control, more focused, more stable, any more or capable of focusing on the right stuff at the right time about any of that.
So why are you doing it after this? I don't know. I really don't know. David Allen is my guest. He's one of the foremost productivity experts in the country and author of the book Getting Things Done, the art of stress free productivity. As a podcast network, our focus is bringing you shows you love to listen to, but we also sell merch related to those shows and partnering with Shopify has made that both possible and
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at indeed.com slash something. Just go to indeed.com slash something right now and support our show by saying you heard about indeed on this podcast. Indeed.com slash something terms and conditions apply need to hire you need indeed. So David, doing the things that you're talking about for people who haven't been doing them seems like a lot of work. So does it get easier the more you do it? Sure. Of course it does.
Anything that starts to become habitual just a whole lot easier to do. There's some key stone habits as my friend Charles Dewey who wrote the power of habit would talk about look, you know, change 16 habits, change the one or two that if you change those, that's going to change a lot of the results that happen in your life. So I got one habit called
get my in baskets and backlogged is zero every 24 to 48 hours. That forces me to make decisions about ugly emails that I want to think about and you know, I'm living in the Netherlands and I get a bunch of stuff at Dutch and it's like, Oh, God, Google translate. Am I going to have to boot that up again to try to figure out if they're trying to give me money?
Do they want money from? Oh, God. But I don't make myself have to do that. I just have a habit of getting all that stuff cleaned up and that forces me to then make the hard decisions and go through all the stuff I need to go through. So the quite frankly, I'm sorry, Mike, the reason you're not doing it is you're just addicted to stress. You're addicted to the not addicted mean you have to go shoot it up. It just means you're willing
to tolerate the feeling you're having right now about the vacation. I'm not. Yeah. Well, so you just need to raise the bar in terms of your internal experience. Are you taught? Are you okay with tolerating that feeling? No, you know, as I talked to you and think about it, you know what I think it is? I think I like the game. I think I like the stress of the game of will I remember everything? And if it's all written down, there's
no game. It's too easy and fine. So I think you're right. I like the stress. So enjoy the game, but it didn't sound like you were enjoying the game. You mentioned it to me. Yeah, I probably don't. I didn't say this was a good thing. It's just, but I think I think that's what it is. I mean, it just seems like what will I remember to do everything before the plane takes off? And I like that challenge in some kind of perverse way. And you don't
know, I don't at all. I usually rush on the front end, second relax on the back. And you know what's so amazing about that is when I do rush on the front end and relax on the back, it's so nice. Yeah. Yeah. So let's talk about some specific strategies people can use because so far we've been talking fairly globally about this problem and how it happens and all. But so what can people do? And they may not like all the suggestions,
but what can people do to help this? My calendar, for instance, does not have, I'd like to do stuff. It's I've got to do stuff on Friday. It's my got to's. It's my hard landscape, external commitments, appointments, things that have to happen on Friday, not before, not after, but sometime that day, as well as information I need to know about that day. Those are the three things on my calendar. So the night before I glance at my hard landscape, the
calendar for the next day or two to see how late I can sleep in the morning. I'm a big sleep fan. So I like to sleep as long as I can. So I need to just check on that. So once I do that, then I get up in the morning. I have some lemon water to cleanse my system. I have a great cup of French press coffee. I read The New York Times on my iPad. I play a couple of games of words with friends to get my brain sort of kick started. Now we've
got a new puppy. So probably take the puppy out to do what she does and then plan as little as I can get by with and I do what I feel like doing. But I have all the inventory of options out in front of me because I've got the system is current. And once a week, I do a real cleanup and catch up what we call the weekly review. Where once a week, I, you know, go
through and clean up all my lists, get them current. Make sure I've captured any new stuff, you know, that's come up in the last seven days or so, you know, that I haven't yet clarified as a project or something I need to do about it and make sure that I get my inventory clear. That leaves me clean and free to just be making spontaneous and intuitive choices for the most part during the week about what I feel like doing. Because
I know I'm not missing anything. So when you say that you put things on your calendar that have to be done, are you saying that it all gets done? Yeah, yeah, absolutely. Or I have to renegotiate it. It's an appointment that I have to change for some reason. But there's not much on my calendar except what I got to do. Right. That's what the calendar is for for me. The other thing, all the other things are things to do in and around the calendar,
but I don't rewrite those. I don't move them for day to day and then feel guilty that they'd do all this stuff. I tell them always enough I'd like to do. Life's moving too fast. But there has been, I've heard the advice of, you know, you put too much on your to-do list and then what you prioritize and the things at the bottom that you don't get done, you push them to the next day. Yeah, well, that's a terrible way to try to use your calendar.
You just create guilt and frustration when you do that. But why don't you keep a list that's more specific to what it really means, which I'm going to get this done as soon as I can get it done around all the half-tos. And also around all the surprises and interruptions and things I didn't expect that are going to show up, which is at least 40 or 50% of your day. How much time does it take you? I guess I think one of the things people worry
about is I'm spending three hours planning my day. I don't want to spend three hours planning. I have all these lists and calendars and things. I just do what I need to do. Yeah, I do too. Well, how long does it take you? Doesn't take any time. If you follow me around today, I'd like the number of how much time I've spent looking at my list and my calendar, my systems, maybe 23 seconds. That's all I need to do. See, you don't have time
to think like, I don't either. I need to have, you need to have already thought. So because I've already thought, I have the freedom to then be making, you know, spontaneous and intuitive decisions about what I feel like doing. So I pretty much do what I feel like doing. I mean, my prioritization is what's most got my attention right now. Change that light bulb, write a business plan, deal with that ugly email, or just go have fun with
the puppy. I make that at a moment to moment decision. Don't you find that life dishes up things that aren't on your calendar? Oh, all the time. That's why I keep everything clean and pristine and keep my backlog. If I'm not doing anything else, Mike, I'm cleaning up backlog to zero because there's something like that coming toward me. I can't see.
When that hits, I don't want any un clarified, uncaptured, unorganized stuff lurking in the background, which is going to then bother me about any input, even if it's cool stuff, because I'm not sure how to evaluate it against all the other commitments I've got. So I have all my commitments. Very, I could show them to you. I could show them to me in 30 seconds. So I can very quickly then assess that surprise, that phone call, that invitation
to go boogie at a party or whatever. I just make a judgment call at the moment about what to do. So that's a lot more fun. See, most people think I'm some anal retentive OCD corporate buttoned down kind of guy. If you meet me here and out with my life, you'll see I'm just the opposite. I love being spontaneous and intuitive and follow my intuitive hunches about what to do at any point in time. That's how I came up with GDD. So I had
the freedom to do that without any downside. So when you talk to people or they talk to you, what is the thing or things that people seem to have the most trouble with? First of all, just like you, you keep stuff in your head. Why? If you ever wrote things down, it felt more comfortable and more in control. And then you reverse engineered that. Why would you ever keep anything in your head? Your head's not designed to do that. So first
of all, it's just the habit. It gives you a false sense of control to keep stuff in your head. And that's a pretty big addiction for most people is to try to keep their world in control. So you don't want to look at it. You want to try to contain it there. Oh, my God. If I already feeling out of control, if I get it out of my head, I'm going to feel worse. So, you know, sorry, that's just what I've seen in 35 years and thousands of people
I've worked with about on this. Second thing is even if you got it out of your head, you're resisting making next action and outcome decisions, real specific about those things. What do you need to decide about those? What do you commit it to do? What does it do? What does it mean and what does it look like? And what does it happen? And that's a thought process. It's a cognitive muscle. You actually have to train because you're not born doing that.
It's actually you have to train yourself to think that way. And then you have to have some trusted external system to park the results. So that your brain can truly let it go. No, you're going to see the right list at the right time. So you're not missing anything that you've got any commitments about. So any one of those could be where you fall off. But do you find that do people say, you know, I've pretty much got this nailed. It's just
email. I can't seem to get a handle on or, you know, if my phone, my phone just drives me nuts or is it anything like that? Well, that's kind of a lot of people's complaints out there. It's just volume. But, you know, I say, you know, they're letting email pile up. Why are you letting a pile up? You only want to take out half your garbage. Oh, yeah. Mike, just tonight, just take the stinky part of your garbage out. Leave the rest in there.
Uh, I don't think so. Oh, just leave. Why don't you leave the mail that's not really, really important in your mailbox? Of course not. So it's just a volume issue. But it's the same thing, whether I ask you to do something walking down the hall or send you an email about it, what's the difference? Or, you know, or what's app or it doesn't matter. If
you're getting input, what are you going to do with that input? If you've let it into your system, first of all, if you don't want to stop it, but if it's something that is potentially meaningful, that you might wood could should decide or do something about, you'd damn well, better do that. Otherwise, it's going to be, you know, it's going to wrap around some part of your subliminal psyche and just keep spinning in there and taking
up space not available for creative intuitive thinking. Yeah. Well, I think there is an epidemic of, I'll get to that later. I mean, it just seems that people hold on to think, oh, I'll get to that email later. And you never do or maybe you do, but, but you're right. Well, there's the meantime. There's actually nothing wrong with that as long as you park it in the right place. You could create a folder in your email system just says,
stuff I might want to get to later just move the stuff over there. So you don't have to keep rethinking in your email inbox, which is trash, which is reference, which is stuff I still need to do. You still are sitting there, you know, having to rethink all that stuff as opposed to I've now decided what this is, what it means. Let me park it in those kind of categories. Well, I know no one who has thought about this and researched this
and figured this out better than you have. So I appreciate you sharing what you know. My guest has been David Allen and the book is getting things done. The art of stress free productivity. There's a link to his book in the show notes. Thanks, David. Thanks for coming on. Hey, Mike. Thanks for the invitation. Been a pleasure chatting with you. People often look at me with confusion when I ask them what their only one in the room story is.
They think it has to be like mine, where I went to a 600 person event and discovered that I was the only black person there. I know. Horrifying, right? Hi, I'm Laura Cathcott-Rabbins and I'm the host and creator of the podcast Only One in the Room. Every week my co-host Scott slaughter and I invite you to join us for an hour and lose yourself in someone's only one story. This podcast is for anyone who has ever felt alone in a room full of people,
which is to say that this podcast is for everyone. Have you ever felt as if your brain was just in a fog that you just weren't at your best? Even if you put in to practice all the advice you just heard from David Allen in the last segment. There are still times in your life, I suspect, when you just feel off your game, you don't perform well. Maybe there's a lot of stress in your life or you're not getting enough sleep. Something is causing
that brain fog. Dr. Mike Dow is a psychotherapist who has studied brain fog. He's the author of a couple of books, including Healing the Broken Brain, the Brain Fog Fix, and your subconscious brain can change your life. Hi Mike, thanks for coming on something you should know. Thanks so much for having me. So I think when you say the word, the term brain fog, people know what it is, they know how it feels, they've had that sensation,
but how do you define it? So brain fog is sort of this umbrella term. It's for people who are feeling gray, cloudy. Maybe there's a little bit of mood, depression. Maybe it's not as bright as it used to be. We know that more and more Americans are really experiencing this brain fog, that scatter brain, or that mommy brain, or those having those senior moments. Those are all what I would call brain fog, which is the brain not optimized, the brain not really functioning at its best, so to speak.
And that comes as a result of what? Basically our American lifestyle, so basically everything we do. So so many things have changed in America. We know that our diet has shifted. We used to eat a lot of anti-inflammatory omega-3s. Now we're eating a lot of pro-inflammatory omega-6s in the forms of factory-formed meats, non-organic dairy. We know that we're spending less and less times with the people that we love, and ironically social media is now making a lot of people
anti-social. You know, in the beginning, Facebook was meant to connect you to reestablish real friendships and relationships catching up with that person from college. Now people live online. We also know that we are taking more sleeping pills, more at-erol. So all of these things together, the higher levels of stress that Americans have. They really wreak
havoc on the brain. We combine that with the diet, our sedentary lifestyle because of course our communities are getting longer, so we're sitting more, we're working longer hours. All of these are contributing factors and it really is an integrative way to understand what is causing the problem, but also that the integrative way could be part of the solution. I imagine that brain fog is not itself a medical diagnosis. Is there a medical diagnosis
name for what you're talking about? Yeah, that's a great question. So no, you cannot be diagnosed with brain fog in terms of what your doctor is going to code to your insurance company, but there are a lot of diagnosable conditions that are actually common forms of brain fog. So if you're feeling gray, maybe you're going to see mild cognitive impairment and a lot of people with that MCI mild cognitive impairment eventually go on to receive a diagnosis
of dementia. So if you're having problems with memory or scatter brain, that is one diagnosis. A lot of people feeling inattentive and because of our multimedia multitasking, a lot more people are feeling inattentive. So maybe these people are getting a diagnosis of ADHD and a tenet type. Some people are getting a diagnosis of insomnia, others, an anxiety disorder or depression. So it's really what flavor of brain fog do you have, but I think
in all of these people, they all say that something just doesn't feel right. I just don't feel like myself. My brain is just not the way it used to be. So that is really how you know if you have brain fog. So is the trick to cut those things out that are causing it? Yeah, it's really a lifestyle shift. You know, there was this really interesting study that was just published that sort of validated all of the things that I recommend and it's
really about an integrative lifestyle shift. This study followed 2,000 people over six years and check your score right now. Do you do this? Do you not smoke? If so, give yourself a point. Do you exercise at least 150 minutes a week? Number 3, do you consume a brain supporting Mediterranean diet? Do you drink just a little? So a little bit of alcohol is actually great for the brain. A lot is terrible. So if you are a light alcohol drinker, give yourself
a point. And 5, engaging in cognitive activities because remember when it comes to the brain, you use it or lose it. And that could be all sorts of things. It could be challenging yourself in a new class. It could be playing a brain game, any sort of board game. And we know that people who actually answered yes to all four or five of those questions had a whopping 60% decreased risk of developing dementia. So we know that it's sort of, I like
to call it health math, where 1 plus 1 equals 3 and 1 plus 1 plus 1 equals 10. So the more things that you do, lifestyle, exercise, diet, social connection, really challenging yourself, the more your brain is going to change from this foggy state to a really bright one. So my guess, my sense is that people already, for the most part, have a sense of that. That something's wrong and that they need to get off social media. They need to eat better
that, but they don't. They don't. So what's the motivation here? How do you motivate people who know what the problem is or have a sense of it and say, but I'm sorry, I'm not doing that. Yeah, that's a great question. I really believe that people have to connect with their why. Why are you doing this? And then there's, you know, to be honest, we know that with a little bit of scare, when you hear some of these stats, like just being moderately
overweight drastically increases your risk of dementia and brain fog. I think that makes a lot of people say, oh, whoa, I had no idea. That's really shocking. That is really scaring me because I don't think most people fear heart disease as much as they fear brain fog because our brain think about it. It's not only our most important organ. Our brain
makes us who we are. So to lose that, I would say that most people find that scarier. In fact, there was this one study that found that people said that they feared losing their cognitive abilities and dementia more than cancer. So this is scary, but it's also that wake up call. It's also that as scary as it is, if you add an omega-3 foods here, diet every day, if you walk a mile every day, if you engage in a social activity this week,
these are all little things that you can do that can drastically reduce your risk. So as scary as it is, there's also so much you can do. Well, that like you say, nobody really fears heart disease because even if it comes, it's going to come in 20 years. It's not tomorrow, but brain fog, what you're talking about is either here or just around the corner. Yeah, that's right. And I think a lot of people only used to fear brain fog when they were 60,
70, 80 and beyond. But we're now seeing that younger and younger millennial brains are getting foggy. We know that if you are the kind of person who is checking your iPhone while watching TV while working on your laptop, your brain starts to lose the ability to focus on a task and to filter out the irrelevant stimuli. So if you're working in a shared office space, it's like you can't focus on what you're doing when you need to focus. So now a 25-year-old
brain is experiencing brain fog. We also know that certain foods are shrinking our brains. So if you're eating a lot of carbs from white bread, if you're eating a lot of red meat, so if you're having that, let's say you're having that cheeseburger that fries in a soda for lunch, we know from research that all of those foods are shrinking your brain and that occurs not just when you're 60, but through the whole lifespan. So now a 25-year-old, a
27-year-old, a 35-year-old, can all experience brain fog. So we really know that it's not just something to worry about when it's too late. Announce of prevention is worth a pound
of cure. So be sure that wherever you are, however old you are, no matter what you're doing, if you're somebody who's recovering from a stroke and you have some brain issues or if you just have a young, vibrant 25-year-old brain, everything that you do today, everything that you're putting your mouth is going to affect the health of your brain.
You have to acknowledge, though, that the kinds of changes that you're talking about are really changes in habit that people eat habitually and they do things habitually and those habits are hard to break. I like to tell people don't focus so much on what you're not doing, focus on what you're adding to the healthy. So instead of telling yourself, okay, you
can't have hamburgers anymore. You know, you can have hamburgers, but I would really like you to focus on, you need to eat one of the best fruits for your brain, which is organic blueberries. You need to figure out how you can add one omega-3 superfood a day today. So instead of having bacon for breakfast, cheeseburger for lunch, and a steak, or grilled chicken for dinner, maybe one of those meals you say, you know what, I'm going to have some
rainbow trout or I'm going to have some walnuts. I'm going to have arctic char or wild salmon which are four amazing omega-3 superfoods. So it's really that pivot of, I can't do this to, you know, you can. And, you know, by the way, even changing your self-talk, we know that instead of saying, I can do this, talk to yourself in the second person and say, you
can do this. You're an incredible person who wants to change your diet. Research shows that if your self-talk isn't that second person that you make the voice inside your head that you, like an inner cheerleader or coach, because we see in research that that helps people to reach their goals faster. There's a tendency, I think, to look at all of the kinds of things you're talking about and say, you know, I can't do all of that. And
then when you try and you fail the first time, you say, well, see, I can't do this. It's hard. So it's really catching yourself whenever you notice catastrophic thinking, whenever you notice personal innovation, when you are blaming yourself for something, whenever you notice polarized thinking, a lot of perfectionists, including myself, I deal with this, where it's, if it's not a complete success, it's a complete failure, if it's not 100%, it feels
like an F. So really watch those thought patterns. And, you know, the one hack that I have for that is ask yourself, what's the contrary evidence? So you can start to be more aware of your thinking, because our thinking affects our behaviors. So whenever you're noticing a negative thought, just give yourself that proof, sort of like you are in a courtroom and you are the defense attorney. And that other attorney is nasty as saying, you're a terrible
person or this is all your fault. And then you're fighting back. So you're having these dialogues in your head and just like you're taking the first person to that second person and talking to yourself in that, you, you got this, you use that same voice and say, you know what, there are lots of times when my worst case scenario if you didn't come true. And so we're sort of starting to use our mind to change the brain.
It's so interesting to me how we see, we see this in ourselves, we see it in other people. And somehow we're just, we just think it comes with the, it comes with the day. It's just part of who we are. It's just nothing we can do. And clearly there are plenty of things we can do. I, something you just said I really like, there is something in the human brain that when a behavior or a way of living becomes normalized, that normalization feeds the
behavior. So when you look around and most Americans are eating this way and most other people I know sit around and know an exercise and most of the other people I know are on our phones all day, are checking social media all, all day long. And when a behavior is adapted and, and really becomes the new norm, it does something to us that makes it harder to change.
So I think we have to flip that around. I think we have to say I want to be abnormal. If this is where our society is going, if this is the norm, well guess what, I don't want to be the norm. I want to be the maverick. I want to be the person who is not going to fall into the statistic of the skyrocketing rates of all of these major diseases, which in the end turns into some very gray diagnoses like dementia, Alzheimer's disease, major depressive disorder. And you say, you know
what, I'm going to do something different. And we know in the past five years, study after study has confirmed that for example, the Mediterranean diet can treat people who have been diagnosed with major depression. Isn't that incredible? 10 years ago, 15 years ago, people would have said, oh you can't treat depression with diet. But now we know we have the proof that yes, you can, because the med diet is so filled with anti-inflammatory foods, omega rich foods, omega three rich foods,
antioxidants. So you know, it's just incredible. Lifestyle is really winning these days. And the days of having a pill for everything, we know that there's just a huge risk. And if you can do something by changing your lifestyle, that is always the preferred mode of action. You know it's funny when you were saying that, I was with some people and for lunch and we all sat down for lunch and they all immediately picked up their phones and started checking whatever they
were checking. So guess what I did? I wouldn't have normally done it, but well they were doing it. I felt like an idiot sitting there not doing it. So I did it. Yeah, right. We're creatures of, yeah, it's like when somebody y'all on, it's so good pages. So you know, what I would say is be the person who is starting the good behavior and let that be contagious too. You know, say, hey, can I talk to about something and ask them a question about something that you're
interested in? You know, tell me about your favorite part of the day today or you know, something profound depending on if it's a family member or colleague. But when you have those open conversations and you're the maverick and you're the one swimming upstream, I know it takes more work, but at the end of the day, people will thank you. It is interesting to me to see like, it wasn't that long ago, you would see a group of people sitting in a restaurant or a bar or
something and they would be talking to each other. And now you're just as likely to see those people all individually staring at their phones and not talking to each other. Yeah, it's really become this epidemic. And what I would say is we cannot solve this with an all or nothing solution. So I'm not asking people to give up their phones, but in the same way that you would go on a cleanse after a holiday eating binge and you know, you're going to hit the gym and you're
going to eat healthier. I would say that what we need is a social media phone detox. So what I recommend is you know, find three one-hour period every single day. Maybe it's your gym time, maybe it's a walk with your dogs, maybe it's a family dinner to put your phone away, turn the ringer off and make it less like a shiny bright colored object. You know, you can turn on the gray filter of your phone, you can charge your phone in the living room instead of the bedroom. All of these
little tips and tricks to help your brain become more mindful, to be more present. You know, we know that you're actually changing the brain. The mind, what you do every single day and how you choose to think and how you choose to live, changes the brain. It changes the physical structure of the brain. So you know, people who meditate have thicker prefrontal cortexes, which is the most advanced
part of the brain. People who do the opposite who are mindlessly checking their phones all day aren't using that really advanced part of their brain and they're not going to experience the same benefits of having that thicker prefrontal cortex. Does doing all this just get you back to ground level or do you actually, do you actually sense the difference in a positive way or you just get back to zero? People will experience a profound shift, you know, in just a couple of weeks, two or three
weeks, you'll start to feel something and maybe for you it's returned to normal. You know, I believe that in a lot of ways we have gotten so far away from normal that returning to that normal can feel really refreshing like a relief, rejuvenating. And if you can just get there, there are so many reward and you will feel better, you'll be sleeping better, you're going to have more energy. All of these things that I know everybody wants. And it's just in a lot of ways, everything that I'm talking
about Mike isn't new information. I feel like everybody actually says, okay, I know that to be true, but what if you actually did it? What if you actually got your brain back to that way that we used to live that was healthier, that was more connected, that was eating a healthier diet? What if you actually did that? I dare you to do it and I dare you to see as an experiment just how much better you will
feel because I believe it's going to be profound. Well, I think everyone listening has had that experience of not being at their best, of not feeling in control of having that brain fog that you talk about. And this is good advice to combat all of it. Dr. Mike Daos, been my guest. He's a psychotherapist and author of the book, The Brain Fog Fix, as well as the book Your Subconscious Brain
Can Change Your Life. And there is a link to his book in the show notes. Thanks Mike. Great, thank you so much. I appreciate it. Of course you know it's important to stay hydrated in the summer, and you've probably said to yourself many times, I've got to drink more water. But how do you tell if you're dehydrated? Well, experts agree that if you get to the point of being thirsty, you're already dehydrated. Another symptom is
feeling tired, weak or lightheaded. Here's a simple trick to see how dehydrated you are right now. Pinch the skin on the back of your hand. If the skin seems to stick together, you're severely dehydrated and need to head to the hospital. If your skin slowly moves back to its original position, you are mildly to moderately dehydrated and need to drink fluids immediately. If the skin bounces back to its original position quickly, you are hydrated. And that is something you
should know. Hey, why not flex your creative abilities, your writing skills, and write a review of this podcast. The app that you listen on usually allows for a place where you can leave a rating and review, and we read them. Other people read them. It helps convince other people to give this podcast a try so it would be greatly appreciated to leave a rating and review. I'm Mike Carothers. Thanks for listening today to something you should know. Welcome to the small town of
Chinook, where faith runs deep and secrets run deeper. In this new thriller, religion and crime collide when a gruesome murder rocks the isolated Montana community. Everyone is quick to point their fingers at a drug addicted teenager, but local deputy roof vocal is unconvinced. She suspects connections to a powerful religious group. Enter a federal agent VB Loro, who has been investigating
a local church for possible criminal activity. The pair form an unlikely partnership to catch the killer, unearthing secrets that leave Ruth torn between her duty to the law, her religious convictions, and her very own family. But something more sinister than murder is a foot, and someone is watching Ruth. Chinook. Starring Kelly Marie Tran and Sinal Leifin. Listen to Chinook wherever you get your podcasts. Do you know what lies within nothing? No. Do you know where it ends? Do you want to know?
Yes. Counterbalance. A high fantasy audio drama. Season 2 coming 15th of October 2023. Learn more on trillunes.com.