YouSaid · the spoken record

Rangan Chatterjee

lines on the record
138
first
2022-03-28
most recent
2022-03-28
sittings or episodes
1
sources
podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

  1. “An attachment to truth. I no longer care, but Being white. I no longer foul you having to know the right answer, I no longer value thinking this is the truth, and I'm going to hold on to this at all costs. And I think many people do Now value curiosity and being the learner. I just want to learn, I want to explore, I'm happy for pre existing assumptions I've had in my life to be shown to be incorrect. I'm not attached to being right, I'm not attached to being wrong. What I am attached to is learning, and that's working for me at the moment.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  2. “Don't have your tribe around you, your body is clever, your body knows you are at risk. You are vulnerable to attack. So it activates your stress response. Your blood sugar goes up, your blood pressure goes up, your blood becomes more prone to clotting, right? Your amygdala, your emotional brain goes on to high alert, so you're hyper vigilant, you become anxious. All these things happen when you feel lonely, right? You have physical changes in your body. Now loneliness is heart if people are suffering I understand I really understand but small things make a difference Can start off by saying hi, said the Barista at the coffee shop, right? But maybe you've got a friend you haven't spoken to in a while. Maybe you've got busy with your life, they've got busy with their life. Give them a call.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  3. “Way society is set up now is making us lonely. We've moved the way for work, we've moved away from our families. We don't have the tribes around us. And it's very, very damaging for our health, right? Some research suggests that the feeling of being lonely is as harmful as smoking 15 cigarettes per day, one five, right, increases our risk of heart disease, strokes. You're more likely to die earlier if you feel lonely. Why is that? Why think about it a million years ago you're with your tribe, you're with your community. That's a good thing. It's going to help you take action to keep you safe. Brilliant. All kinds of things happen in the body when that happens. Loneliness is also a signal. Think back a million years ago, if you were out by yourself.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  4. “Problem is that comes at a cost because we lose perspective. It doesn't make us compassionate. It makes us angry people are isolated. There's a lack of community. People feel lonely. It's driving them to junk happiness habits. I've got so many young men who've come to see me who've got pornography addiction, right? They can't even look me in the eye when they tell me they're that ashamed and embarrassed. They've not told anyone. They've not taught their friends. They've not told their parents. There will be someone, Stephen, listening to this right now who's got an issue with pornography and they don't know where to turn.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  5. “You know, I very much want this book to be a success, not so that it can feed my ego, but because I genuinely think the 10 chapters, the 10 life lessons are universal. So whoever you are, wherever you are in life, I think these 10 chapters, these 10 lessons hold true for everyone. If anyone disagrees, I'd welcome a conversation about it, but I really think they do. And I think there are sort of things that people can revisit. Use them, then in a few months when life goes off track, they can come back. That's one immediate goal. But I think going beyond that. The missions about conversat Conversation matters. Long form conversation like what you do on this show and like what I do on my show, that matters. We need that now more than ever. Everything is reduced down to that smallest sound bite that we can get out there.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  6. “The mission served me but if not sure like I don't have a new replacement one at the moment but I almost think hundred million is limiting or why a hundred million right that's not said with any level of arrogance it's just like well every human has unlimited potential you know this is what I always try and do I want every person who reads my books or listens to my podcast to feel that they can be the architect of their own health and happiness It's not Diminishing the fact that your environment and society plays a role. No, but even if it does, I still want that person to feel that they have agency and they've got an element of control. So if I think about short-term goals,”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  7. “That means if only one percent of people watch that and make a change in their life, that's a lot of people, right? And now that's gone to 70 countries around the world. I'm like, okay, so this is how you can use the media to amplify your message and help people with hopefully a strong simple message all over the world. Right now, I think, and that's helped me do things like, you know, I'll be honest, like when I start on my podcast, it was just a bit of fun, right? I didn't have a name. I didn't have a logo. I just thought, okay, this would be cool. I didn't know what the name was when I was interviewing people like the first six interviews. But it's evolved into, you know, like your show, I guess, like a juggernaut show, which has a huge following that impacts the lives of hundreds of thousands of people each week.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  8. “So, the 100 millifigure allows me to think, okay, is this going to get me closer to 100 million or not? So I think it served a really good role. I think missions can do at particular moments in life, but we don't need to be stuck to them forever. So, you know, that figure, you know, I thought, well, five million people each week are watching Doctor in the House and BBC One. Okay.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  9. “The mission that I have stated publicly for the last few years has been over the course of my career by Want to help a hundred million people? To help them with the health and their happiness But you know, over the last few months, that's not been setting that well with me anymore. I'm really good friends with my videographer Gareth, who films every podcast that I do. We've been chatting a lot about it When I first stated that publicly for the first time, I was so scared. Well, people think he's got a big ego. I didn't want, part of me didn't want to share that. I thought what will people think of me? Why that's been so good for me is it's helped me. Make decisions. As you know, the amount of incoming into our inboxes and what we could be doing is vast.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  10. “Yeah, it's choosing a happiness story about it. Because ultimately, I can't change the reality of what happened. Whether I wanted it to or not, of course, at that moment, what I want it to happen? No, of course not. But now given that it can't be changed, given that it has happened and is now in the past, how now to show up. In my everyday life and be happy, be content, help people, serve people, serve my children as a good father. Well, it's a let go.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  11. “I wouldn't have had those learnings had it not happened. Now when I started thinking like that, I would think, yeah, but why did he have to go through that in order for me to learn this? But again, that's me putting a story. What do you mean go through it? Maybe he doesn't know he's been through anything. Maybe that's his life journey. Maybe he's going to learn loads from that experience Do you know what”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  12. “That's been my identity. With my son, I felt as though I let him down. Now I've let go of pretty much all of that I say pretty much, because it still pops in. So in my role as a father, I think I do a good job. They're kind, considerate kids. They're happy. But could I do a better job? Probably. I'm not going to beat myself up on that anymore But I want to work on that. So now I look back and I've now told myself a different story. Is this true? You can tell me if you think it's true. I now think that was meant to happen. That happened so that Daddy could learn all of the tools that I've learned to help him and now help thousands of people, hundreds of thousands. You know, as I say, arguably millions.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  13. “people now. For years I wished it didn't happen, but I've changed my view. Two reasons. One reason was that guilt I felt, Stephen, I carried in as a dad. He doesn't need his dad feeling guilty. That doesn't make me a calm present, attentive father. That brings baggage into the relationship. And I could see that. I'd like to think, particularly these days I've got a high degree of self-awareness. I could see that. See, Wang, this is guilt. It's not his fault. He doesn't need a guilty dad. So that was a stimulus to go inward and figure some of this stuff out and figure out where does this come from. But it all plays in, Stephen. You know, as we talk, you can see the theme in the start of our conversation in the middle now talking about my son. I have expected perfection of myself in everything I've ever done.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  14. “Said to myself internally, I don't think I ever verbalized it out. Said, I am going to get my son back to full health as if this had never happened. I became obsessed. I'd read up about vitamin D. That led me to the gut microbiome. That led me to all kinds of stuff that I never learned at medical school that I've used to help him. He is a thriving, happy, healthy, strong 11-year-old boy. The principles and the tools that I've learned are what I've been using with my patients for years. It's what I used on Doctor in the House on BBC One to show people all around the country and it's gone to 70 countries around the world. There are all kinds of conditions touched with diabetes, fibromyalgia, panic attacks, anxiety, irritable balancer can all be either reversed or significantly improved by making small changes to our lifestyle. That moment drove me to learn all this stuff, which I now share and help, you know, arguably millions.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  15. “Anyway, two weeks later, he's in France convulsion nearly dies. Why does that have such a big impact on me? Why has it had such a big impact on me? Because I thought I'd failed, right? My whole identity is around being perfect at that point. So I want perfection in every aspect of my life. I wanted perfection in every aspect of my life. Of course, my darling son, I thought so guilty Stephen, I became obsessed. Modern medicine saved his life. That's it. Modern medicine often stops at that point. I was asking them, well, what happens if he's not had vitamin D in a system for the last few months, which he didn't? Some of these critical for our immune system. It's critical. Could this be why he's got eczema? Could this be contributing facts? So look, he's fine now. And I thought, this is not good enough for me. So I made it my mission.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  16. “Gone to one of Europe's most prestigious medical schools, Edinburgh. I've got an immunology degree. I've done my specialist exams, done my general practice exams with all my so-called qualifications. I was unable to prevent my son from getting sick. So I took it personally as if I had messed up. And actually weirdly enough a few weeks before that I'd become aware of vitamin D. I'd gone. I remember thinking, shouldn't my son be on vitamin D? This was years ago. I remember phoning my wife from work and said, hey, can you go and take him to the doctor? We're told as doctors not to make medical decisions for our own family. It's not deemed good practice. I sent her a protocol to just show that to the doctor say your husband's a GP, you know, he's just thinking about this. And the GP just laughed her out and said you could have just printed, you could have just typed this up on Word. This is nonsense. He doesn't need anything.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  17. “Why did that have such a big impact on me? Well, A, of course, I nearly my son nearly died. But I thought I'd let him down. That's the truth, Stephen. I thought my son has nearly died from a preventable vitamin deficiency.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  18. “So he got blue lighted down there because it was a little mountain resort down to the valley. My wife's going in the ambulance. I'm like following in the car thinking, what on earth is happening? We get there, you know, he's motionless. We're super scared. We thought we might lose him that night. He had two lumbar punctures. He had all kinds of blood tests. Then it turns out later that he had very low levels of calcium in his blood, which is why he had a convulsion. Why has that happened? And they said, we're still waiting for more tests. A few hours later, it comes back. He's got no vitamin D in his body. Well, very low levels of vitamin D. That's why his calcium drops. Thankfully, he got a calcium infusion, he got vitamin D. Five days later, you know, we get discharged.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  19. “We got in and you could see how scared the medics were because it's not uncommon for children at the age of six months to have a convulsion. It's something we call a febrile convulsion. There's a fever that causes the convulsion, but he had no fever. Like, well, why on earth is a six month old kids? Just stopped moving and had a convulsion.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  20. “Normally, my wife would have probably gone and put him to sleep, but she said, she didn't feel she wanted to see. He was a bit sniffly. He wasn't. Mother's intuition, call it whatever you will, she didn't do it. Anyway, we're upstairs in this kind of open plan kitchen. I think I'm doing some washing up. And then she calls out to me. It says wrong and he's not moving. I drop everything, turn around, see him. And I think he's probably choking because he's had a lot of phlegm all day. So I take him, turn him over. I try and clear his airway. Nothing's happening. I probably froze. I can't quite remember now with clients. But my wife said, look, we just got to get into the hospital. So we got to the hospital, which is two minutes away.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  21. “My son Janum Getting sick at six months old, literally. Changed the course of my career. I wouldn't be doing what I'm doing today had that not happened. Rewind twenty ten I become a father for the first time. Right, super excited. It's amazing. We're new parents. Everything's going well. Bloody, blah, blah. And that December, the end of December, we decided to go on holiday for a week in France. I've got friends out there. One of them's got a house out there. We were going to go and stay there And we flew out just after Christmas. My wife, myself, and my son. And we got to my friend's house. They weren't going to be there till the next day. And we're meant to sleep downstairs there. That was the room that we'd been allocated at my friend's place.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  22. “They say that they're happy with that trade-off. Fine. But a lot of people are not aware of the trade-off. Like with coffee, we are drinking so much. We are a nation of caffeine addicts. We're a world of caffeine addicts, frankly. It's a psychoactive stimulants. It's a beautiful one, but it's a psychoactive stimulant. So all I'm saying is that if you're struggling with your sleep, you know, you might want to reduce it. You might want to knock it back a bit. And there's plenty more we could talk about with sleep. But all I want to say to people is... Small changes to your sleep make a difference. Don't set the goal that's going to be eight hours a night. Sure, if you can do that, wonderful. But even 15 minutes more a day will absolutely make a difference.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  23. “Only having caffeine in the morning. Just see what happens. Observe. Do you feel better? Does it help? Do you have more energy? Great, and if you think you're some way and you really think it's a problem, you might want to wean down and try seven days without. I never tell my patient to stop drinking coffee or to stop drinking alcohol. I want to help show them the impact it's having. Right, so let's say a patient's drinking too much alcohol for their health. I want to help persuade them to go for seven days without and see how they feel if they can experience how they feel differently. And then they go, yeah, I love it, but you know what? The amount of fun I get on a Friday night hanging out with my mates, having a few beers, it's worth the hangover and the fatigue and the irritability on Saturday.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  24. “I'll drink it in the morning. I won't drink it after midday. There are genetic differences between different people and how we process it for sure. But by and large, the Half-Life is six hours. So that means if you have a large coffee at midday. 6 p.m., half of that caffeine is going around your brain, and it could be at midnight, a quarter could still be going around your brain. So, this is not about lecturing, this is about hopefully empowering people to go, oh, maybe that 3 p.m. coffee I take to get me through the afternoon. Maybe that's why I can't sleep well. And then I'm even more tired the next day and I'm stuck in this vicious cycle where I need the caffeine to keep getting me through. And again, if someone's listening to this and they're not sure, I would say, okay, why not try for seven days?”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  25. “You go outside on a cloudy day in the UK, overcast cloudy day for 10 or 15 minutes, you're going to get about 10,000 lux through your eyes. Go back on a sunny day, you're going to get about 20 or 30,000 lux through your eyes. Go into the most brightly lit office building in the UK. You're probably going to get between 500 and 700 lux. It's not much. Even on a cloudy day, you're getting so much more than you would get inside. So for some people, all they have to do is get outside in the morning for 10 minutes or even at lunchtime, go for a walk outside for 10 minutes. That will help set what's called your circadian rhythm, which helps you sleep better at night. So that's a simple one. Caffeine's a big one, right? You know, I love coffee, but I don't drink it after midday.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  26. “That will help you sleep better at night. That is free and accessible to everyone, right? Why? If you think about what I said about a million years ago, we have evolved as humans to have a big differential between our maximum light exposure and our minimum light exposure. So typically in the day we'd be outside and at nighttime it would be completely dark. So light is measured in a unit of light called Lux. Completely dark room, zero lux.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  27. “Your relationships will be better, your mood will be better. When you slept more, so the number one thing we don't do is prioritize it. So for most people, if all they do is prioritize it, that would be a big start. And then I always think I need to say when I'm talking about sleep, I don't want to stress people out because some people may hear that, Stephen, and go, oh man, now I'm stressed out, right? I've heard what you've just said. Sleep's going to do, or I've got a young child. I can't sleep through the night. That's okay. We all have phases like that. This is day in, day out over a period of years I'm talking about in terms of chronic disease. But there are small things that you can do, right? Getting outside in the morning for even 10 minutes and seeing natural light.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  28. “Go to your weakest link, make a small change there. I'm not talking about seven, eight hours. If you can even sleep for 15 minutes more a night, you will have a noticeable and measurable impact on your physiology and the way that you feel. And the other thing we're now learning about sleep, particularly I think it's the REM, the REM phase of sleep, is it just what sleep researchers are calling emotional first aid? It allows you to process and kind of regulate emotions and memories. So we are living in this time of a mental health epidemic. I'm very concerned over what the impact of the last couple of years is going to have on people's mental well-being. But a lot of people don't realize that sleep, when you sleep more, when you sleep of better quality, you actually do emotional first aid. You actually are better at processing emotion.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  29. “Ask yourself this question. Ask yourself which of these four pillars. Do I need the most help with? Because we all kind of intuitively know for me it's probably stress. Write my diet, movement's pretty good, I'm pretty good in my sleep, but if I could do more to manage stress, that would have a huge impact on my health.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  30. “But if you are struggling in life, if you can't focus as much as you want to at work, if you've tried going on diets before and you can't stick to eating the right kinds of foods that you're trying to choose, you may be better off focusing on your sleep. I've helped people lose weight. I've helped people improve so many aspects of their health by not changing their diet. And I'm a big proponent of whole food-based diets, right? But I've gone, what's the lever I need to turn here? Not what can I lecture the patient about? What is the lever I need to turn here? So I talk about these four pillars of health, certainly for physical health, food, movement, sleep and relaxation. My first book came out talking about this about five years ago people say, Dr. Stadi, where should I start? I said, well We're all different”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  31. “It's optional. Yeah. And I get the temptation. There's always something you could do. You could watch a YouTube video. You could watch a new boss series. You know, I understand that there are distractions. I totally get that”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  32. “You know, I sleep when I'm dead. I sleep later. I get there are phases in our life where we have to probably work harder than we would ideally do. We get opportunities, we have to take it, or we feel we have to take advantage of them. Fine. I get that. I'm not saying you're going to sleep seven to eight hours every single night. I don't manage to when I do prioritize my sleep. But by and large, the biggest problem we have with sleep is that we don't prioritize it. We've never lived in a society where there are this many distractions from sleep. A million years ago, you didn't have, you know, what you do? It gets dark. You have a campfire, you sit around in chats. And then, yeah, go off to bed, aren't you?”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  33. “Heart disease, Alzheimer's, autoimmune disease. All these things now we're pretty sure are directly not just associated with sleep deprivation is thought to be causative. So, this is why we think, oh, I'm just going to crush it in my 20s, 30s. Yeah.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  34. “Be like, well, actually, that is going to have a consequence. So in the short term, we all know what does it feel like when we haven't slept well. Do we feel like our best selves? No, we're a bit irritable. We're a bit moody. What are we like with those closer to us when we haven't slept well? Are we patient and calm? Are we a bit ratty and a bit angsty? What do you crave when you haven't slept well? You don't crave fruit and vegetables and whole foods. You crave sugar and cakes and candy because your hormones change when you haven't slept properly, right? You're less able to resist temptation when you haven't slept, right? You're much more likely to get emotionally triggered when you haven't slept. So sleep is really, really important in the short term, but in the long term, sleep deprivation is associated with pretty much every single chronic disease we have.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  35. “I think the reason why sleep is so important for society at the moment is because of how much we've lost. So, depending on which study you reads, you'll have a slightly different result. But essentially compared to about 60 years ago, we may have lost up to 25% of our sleep. So on an eight hour we may have lost two hours of sleep. Now, when you think about what sleep does for the body and the brain and the mind.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  36. “Don't we struggle with compassion for ourselves, we struggle to be kind to ourselves, right? But the research is really clear. People who are more compassionate to themselves, they're healthier, they're happier, they're more successful at work. We think we've got to beat ourselves up inside to do stuff. It's a myth. It's a short term when. It's a long-term fail. And there are simple things that we can do.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  37. “I'm never going to lift up that weight. Out of sight, out of mind, we need to constantly trigger. So the kitchen's not a mess. It's just in the corner. There's a kettle bar. So as I'm making the coffee, I can see it. It's looking at me. Even if all I do is pick it up to move it, I've picked it up. And what it does, Stephen, is that on a very base primal level, it shows me each morning that I have value, that I'm worth treating with respect. You know, chapter three of the book is all about treat yourself with respect. Many of us, as I've done for much of my life”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  38. “The coffee, I don't need my PA to phone me at five in the morning, so hey, wrong and listen. You must remember to make your coffee. I don't need my Google calendar notifications pop say, hey, wrong, don't forget to make your coffee. I'm going to do that. It's locked in as a habit. I don't have to give it any conscious thought. It's going to happen. So therefore, if I stick my workout on there, I vastly increase the likelihood that it's going to happen. Add on to the fact that I keep kettlebells and dumbbells in my kitchen. My wife used to say, can we not just put these away in the cupboard? And I said, listen, babe, here's the thing. And I've seen this with patients. If you put this stuff out of the way so that the kitchen looks nice, right?”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  39. “Note on your fridge That's great, but the very best trigger, as evidenced by the research, and a lot of this comes from Professor BJ Fogg at Stanford, Instagram was literally invented in his class as an assignment, essentially. He has shown You stick on your new behavior onto an existing habit. It's much more likely to happen”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  40. “Again, first two weeks in January, we managed to do it, then we fall off the wagon because we think motivation is going to last forever and it doesn't. And the science is called the motivation wave. Motivation comes up, motivation goes down. Plan your behaviors for when your motivation is down, not when it's up. Then you will still do it. So number one is you make it easy. I've made it easy. Number two, which is just as important as where are you going to put this behavior? You can't just think about it. Oh, I'm going to meditate. I'm going to move. Now, you need to be very intentional. Now, every single behavior we do needs a trigger, right? So a trigger could be, oh, I remember to do it. I'm sure that works at just the most unreliable trigger that exists. The next best trigger is like a notification. Like, you know, oh, you've got to be here to record a podcast with Steven. Okay, great. I know I've got to do that. Or you put a poster.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  41. “In your order, go to the next screen, you know, type in your card deals, go to the next screen, confirm audit where every single step is a reason to procrastinate, pull out and not make the purchase. So what do they do? One click ordering, boom, before you blinked, something's coming that evening. So they're doing what I think they should do for their business. Why did Netflix roll one video or one show into the next one? It's not out of the goodness of their own hearts to go, oh, you know, let's help people. They're using the science of human behavior. Before you realize it's 12.30 at night, I need to go to bed. I've got to get it for work. You are straight into another episode. So you don't stop. That's why YouTube roll into the next video, right? So these guys understand human behavior when we as humans trying to apply it to our own health, we throw it out the window. We think it's got to be hard. It's got to be really tough. I've got to go running one hour, four times a week.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  42. “What's that got to do with my morning routine? Well, I made it so easy for me to do, right? I don't need to buy any equipment. Everything's there. I don't need to get changed. I don't need to look up a workout. I don't need to do it. It literally happens because I don't have to think. I've made it really easy. And to zoom this out to business for a moment, it's reported that when Amazon went to one click ordering, it's reported their profits went up by $300 million a year. So let's rewind 10 years when they didn't have it. What did you have to do?”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  43. “Why is it that I'm able to do a five minute workout every day? Like, I've rarely missed a day for three years. That's not because I've got more motivation than anyone else. It's because I understand the science of behavior change. I think it's going to, I hope it's going to have value for people. There's two big rules that I've learned about human behavior. Number one is if you make something easy, you will do it. So”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  44. “You know what? I'm worth it. I'm worth spending a bit of time on today. And for me, I've got a bias here because if I don't do stuff like that in the morning, I don't do it. Once the day starts, forget it. And something that might have value for your audience, Stephen. And I guess I'm coming and thinking Stephen Bart, that successful businessman, loads of entrepreneurs listening thinking about business and stuff. And I kind of want to help people. Let's zoom into the middle M movement.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  45. “She has some of her favorite sequences two minutes of yoga. And then she did two minutes of affirmations. That's it. And she got on with her day. She came to see me a few weeks later. And she thought, actually, I just feel so much better. And her skin complaints had gone down by over 50%. And over the course of the next few months, she was hardly getting any flare-ups at all because it was a ripple effect. It wasn't just that. But by doing that and giving her that little bubble of resilience first thing in the morning, she would then go out for a walk at lunchtime instead of just sitting in the canteen on her phone. She'd go, I'm going to go for a 10-minute walk around the block. So for me, it's just you showing yourself right at the start of the day.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  46. “She said, Dr. Chatty, I don't have time for any of this stuff, right? I'm busy. I've got two kids. I've got to get out to work. And we try and met various things, but I managed to persuade her and inspire her to try a five-minute routine. And this is what she did. She did the three M's in five minutes. Just one minute of what I call three, four, five breathing. Right? So you breathe in for three, you hold for four, and you breathe out for five. Anytime your out breath is longer than your in-breath, you help to lower your body's stress response and activate its relaxation response. Okay, there's many ways you can do that, but I like this breath that I call the 345 breath. So she did one minute of 345 breathing. She did two minutes of yoga.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  47. “Oh man, like I'm getting up to do my routine and Steve's just gone to bed. Tell you about a patient who I saw many years ago. How old she was, she's probably around 42. Really bad skin, and I strongly felt that stress was exacerbating and really aggravating her skin”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  48. “At the end, if it I feel brilliant, she feels amazing. No, I get it. Some people hear that code. That is cheesy as anything. And maybe it is, but you know what? There's good research on it. Undergraduate students who did affirmations before their exam perform better, right? You know, how you program your mind matters. So that's what mine looks like, right? It used to be about five, ten minutes. Now, yeah, I can do half an hour. But I've also become aligned. I've now I go to bed earlier. And let's not forget, Stephen, you're at a different stage in life to me, right? I'm in my early 40s. I'm happily married. I've got two young kids, right? You're in your late 20s, right? Was I doing morning routines when I was 29?”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  49. “Okay, darling, just sit here. Daddy's just finishing off my meditation. And she sits down. I think, okay, this is cool. I don't need to look at it as a problem. This is life, right? If we think life is going to be great when everything goes our way, we're going to be waiting a long time. So I embrace it now. Oh, fantastic. And then I also think as a dad, well, she's also now seeing daddy prioritizes his health. He thinks it's important to look after his mental well-being every day. I'm hoping that she also absorbs some of these ideas as she grows up. But the mindset piece, I don't sit there and read if my daughter said, we instead do affirmations together. There's really good research on affirmations in terms of what they do for us. Just short, positive, powerful statements. So the one we do together is we just say, I'm happy, I'm calm, I'm stressed free. Right? So the two of us sit there. We hold hands and we say that for a minute.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT

  50. “I'm in my pajamas. I'm not to put on any fancy gear. I might do a body weight workout. I might have a kettlebell kicking around. Whatever I feel like, I will do. And then I get the gorgeous rewards of a hot, fresh cup of organic coffee that I like. And I sit there and I'll read something positive. Like I've got a few books kicking around in my living room. I'll just pick one that I'm drawn to. I'll probably read for about 10 minutes while sipping coffee. Something that's not negative that's uplifting. Right, so that's what it looks like for me. Now sometimes my daughter is currently nine. She's got a sixth sense that daddy's up and she creeps in with me. If she gets in with me, two things I want to say about that. The old wrong gun from a few years ago would have got frustrated. Man, I kind of need, you know, I want my own space. I should have got up earlier. I don't do that anymore. I'm a lot more compassionate to myself. I use that. I go, okay, great. Okay, great. She's hit. Okay.”

    2022-03-28 · The Diary of a CEO · Dr Rangan Chatterjee: 3 Steps To "Core" Happiness · IDENTIFIED FROM THE TRANSCRIPT