How to do this life hack:
- You have to push yourself, so play ‘corners’
- Find an oval and start running. At each corner, do one push-up, adding one more push up each time.
- See how high you can get and try to beat your score next time.

Why it will work for you:
- By challenging yourself against yourself you are setting a goal of constant improvement - this is highly motivating and engaging.
- Running and push-ups combined is an excellent full body work out.

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How to do this life hack:
- When you are in a good mental state, put things in place to assist you during your next down turn. EG:
- Self-care routines
- Therapists
- Support networks
- Crisis plans

Why it will work for you:
- You may be less capable following a mental downturn, thus you may not be able to manage to rouse the support you need . If you already have it in place, it will be there for you when you need it most.

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How to do this life hack:
- Fix your posture
- Smile
- Wear clothes that fit and match
- Do some light grooming

Why it will work for you:
- These changes (when combined) will transform your presence. People are very quick to judge, make sure their first impression is a good one.

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How to do this life hack:
- 1) ‘Can I sleep at night?"‘
- 2) ‘What would this look like on the front page of the news paper?’

Why it will work for you:
- These questions will help you to determine how you feel about the decision being made, both from an internal/moral perspective, as well as from an external ‘public’ perspective.
- If you don’t like the answers, perhaps a different course of action is needed.

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Your support makes this podcast possible
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How to do this life hack:
- Stop, take a step back and get an idea of all your problems
- Prioritise: Get a pen and paper and write down all of your problems. Then choose the most important task.
- Work on that task, then repeat the process.
- Ignore the tasks that are never a priority, they are not important.

Why it will work for you:
- Until you get a grasp of all of the problems, and prioritise them, you will feel like you are drowning. Any actions you take will be ineffective, or potentially not working on the most important problems.
- Attack the lead domino. This will have the biggest impact in your life.

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Your support makes this podcast possible
Social: @zacpphillips | Website: zachary-phillips.com

How to do this life hack:
- Realise that there is no one correct way to learn
- Experiment with different methods and mediums: reading, classes, podcasts, videos, doing, teaching etc
- Use wasted time to learn: listen to an audio-book/podcast whilst driving/exercising
- Realise you don’t need to read a whole book - put it down/change if necessary

Why it will work for you:
- This process will help you to determine how you learn. This is unique to you, and needs to be discovered. The more you try, the closer you will come to understanding yourself and therefore the better you will be able to learn. Keep experimenting with this

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Your support makes this podcast possible
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How to do this life hack:
- Read everyday (fiction, non-fiction)

Why it will work for you:
- Reading puts you in the mind of someone else - you get to see the world through their perspective
- More perspectives leads to a wider and deeper understanding of the nature of reality and the self

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Your support makes this podcast possible
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How to do this life hack:
- Only get advice from people who have done it before or are doing it - experts
- Compare the advice of three experts and try it
- Do what works for you, discard the rest and move on

Why it will work for you:
- Everyone can give you advice, but not many people are actually qualified to do so. Unless they are an expert in their field, their word is all but useless - treat it as such and only take advice from proven experts.

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Your support makes this podcast possible
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How to do this life hack:
- Acknowledge and accept the acceptance
- Do present state awareness meditation: ‘What can I see, hear, touch, taste and smell right now?’

Why it will work for you:
- Fighting a panic attack will only make it worse. You have to accept that it is happening, then address it from there.
- By focusing on your senses, you are becoming grounded in the present moment. What is happening right now? That will reduce the severity and duration of a panic attack.

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Your support makes this podcast possible
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How to do this life hack:
- Get a strong reason why: Weight loss, mental clarity, health, looks, discipline etc.
- Make slow incremental changes
- Get some sugar free alternatives (look and research this - the products are there)
- Use the power of social accountability - tell people you are quitting sugar, let them hold you accountable.
- If you stuff up, realise that that is okay, just start again the next day.

Why it will work for you:
- Slow changes are easy to form than going ‘cold turkey’ particularly when pared with suitable alternatives.
- If you tell people something, you are far more likely to stick to it, compared to if you just keep it to yourself.

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Your support makes this podcast possible
Social: @zacpphillips | Website: zachary-phillips.com