Greg Fox (@gdfx) is composer, drummer, teacher and coach. He was last on the show talking about the 2 of 3 rule in episode #129.

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TRANSCRIPT:

ZAK: You might remember Greg Fox from episode 129 of this show. He talked about the 2 of 3 rule. The idea is you need two of the following three things for a project that you're thinking about to be worthwhile.

GREG: And those three things are, good hang, good product and three, good pay.

ZAK: Today Greg, who is a composer, drummer, teacher and coach is back with some more advice and an exercise he teaches his drumming students.

GREG: In my teaching, the first exercise I teach everybody is an exercise of just spending five-minutes doing single strokes while focusing on the breath.

ZAK: Single strokes. Just left, right, left right, left, right. This is something you can try at home. You don't need to be a drummer to practice this. All you have to do while you're doing left, right, left, right is just to notice when your thoughts start to drift.

GREG: And then bringing them back to the breath. And that practice is not about how much of this five-minutes can I spend fully focused on my breathing as some sort of measurement of success or failure. It's about those moments where you notice, oh, I'm thinking about this thing that happened yesterday or I'm thinking about this thing I'm excited or anxious about that's gonna happen tomorrow and say, oh, I am thinking about this thing. Now I'm focusing back on my breath. And that's the exercise, right? Coming back. And so if you're doing that while you're drumming, right...I am drumming and then the thoughts start to drift, I'm over here thinking about when I was in my car yesterday and had this argument with somebody...Oh wait a minute. I'm drumming. Come back here. It's not about perfectly always being in this levitated moment. It's just reminding yourself to check in and remember, oh, I'm just in this body right here in this moment. And what am I doing right now?

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