{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/62f34c0fc8c50f001332677e/6a394b599c43d66bc0122051?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"How to reclaim your focus and live less reactive ","description":"<p>When you’re in reactive mode, your environment dictates how you live your day-to-day: eating when hungry, responding to calls and texts immediately, exercising when your body is screaming for it.</p><p>This is extremely cognitively expensive because it’s pulling from the finite pool of your attention and willpower.</p><p>Which is why you need to shift from reactive to proactive as soon as possible.</p><p>In this episode, I help you get honest with yourself about your reactive behaviour so you can create a gap between stimulus and response.</p><p>This isn’t about willpower or requiring a ton of energy, but it will improve your control over your busy life.</p><p><br></p><p><strong>In This Episode I share</strong></p><ul><li>Why living reactively is costing you energy and performance</li><li>The difference between relying on feelings and relying on systems</li><li>What a personal operating system actually is</li><li>Why high performers need structure, not more motivation</li><li>How consistent nutrition creates better energy and focus</li><li>The importance of eating proactively rather than reactively</li><li>Why a regular bedtime is one of the highest leverage habits you can build</li><li>How a go to bed alarm can transform your sleep routine</li><li>Creating a simple sleep landing protocol that works in real life</li><li>Why movement should be flexible but non-negotiable</li><li>The power of domino habits and anchor behaviours</li><li>How to adapt your operating system for travel, holidays and busy seasons</li><li>Why consistency beats perfection every time</li></ul><p><br></p><p><strong>Key Quotes</strong></p><p>“If you're relying on how you feel to decide what to eat, when to move or when to sleep, you're already behind.”</p><p>“The habits that look simple are often the ones that move the needle the most.”</p><p><br></p><p><strong>Timestamps</strong></p><p><strong>(00:00) Why most people live reactively</strong></p><p><strong>(01:36) What a personal operating system is</strong></p><p><strong>(02:27) The problem with relying on feelings</strong></p><p><strong>(05:05) Why systems outperform motivation</strong></p><p><strong>(08:18) Building proactive nutrition habits</strong></p><p><strong>(10:13) The power of a go to bed alarm</strong></p><p><strong>(12:25) Creating a sleep landing protocol</strong></p><p><strong>(15:08) Why movement needs flexibility</strong></p><p><strong>(18:22) Building an operating system that works in real life</strong></p><p><strong>(20:40) Domino habits that create momentum</strong></p><p><strong>(24:08) Adapting your operating system for different seasons</strong></p><p><strong>(28:01) Thinking strategically about recovery and energy</strong></p><p><br></p><p>📖 <strong>PRE-ORDER For the Long Run by Jess Spendlove</strong> 👉<a href=\"https://booktopia.kh4ffx.net/n423Ea\" rel=\"noopener noreferrer\" target=\"_blank\">https://booktopia.kh4ffx.net/n423Ea</a></p><p><br></p><p><strong>Take the High-Performance Profile Quiz</strong></p><p><a href=\"https://jessicaspendlove.com/quiz/\" rel=\"noopener noreferrer\" target=\"_blank\">https://jessicaspendlove.com/quiz/</a></p><p><br></p><p><strong>Stay At The Top</strong></p><p><strong>🟩</strong> Speaker Inquiries <a href=\"https://jessicaspendlove.com/speaking/\" rel=\"noopener noreferrer\" target=\"_blank\">jessicaspendlove.com/speaking/</a></p><p><strong>🟩</strong> Follow Jess on IG <a href=\"https://shorturl.at/s7egp\" rel=\"noopener noreferrer\" target=\"_blank\">https://shorturl.at/s7egp</a></p><p><strong>🟩</strong> Follow Jess on LinkedIn <a href=\"https://open.acast.com/networks/634de911ce19f1001224f261/shows/62f34c0fc8c50f001332677e/episodes/www.linkedin.com/in/jessicaspendlove/\" rel=\"noopener noreferrer\" target=\"_blank\">www.linkedin.com/in/jessicaspendlove/</a></p><p>📩 Jess@JessicaSpendlove.com</p><p><br></p>","author_name":"Jess Spendlove"}