TrueSciPhi

Podcast Profile: Stoic Coffee Break

Site • RSS • Apple Podcasts
324 episodes
2018 to 2024
Median: 9 minutes
Collection: Philosophy

Description (podcaster-provided):

Themes and summary (AI-generated based on podcaster-provided show and episode descriptions):

The podcast "Stoic Coffee Break" centers on exploring Stoic principles and their practical application in everyday life. The show presents a variety of topics that delve into the use of Stoicism as a guiding framework for personal growth and development. It emphasizes acting on principles rather than moods and offers weekly meditations on how Stoic practices can lead to a better human experience. The episodes often discuss the role of emotions as guides, showcasing how understanding and harnessing emotions can lead to improved decision-making and personal insight.

Recurring themes in the podcast include achieving emotional clarity, the balance between ambition and contentment, and the pursuit of a stoic mindset in everyday challenges. Episodes frequently explore how Stoicism can aid in overcoming common struggles such as anxiety, frustration, and imposter syndrome, as well as fostering qualities like patience, courage, and emotional resilience. There is a strong focus on self-improvement, seeking to empower listeners to implement Stoic habits that lead to living unconquerable and fulfilling lives.

Interviews with authors, therapists, and practitioners often highlight the application of Stoic practices in various fields, from leadership and entrepreneurship to personal relationships and mental health. The series also frequently features Q&A sessions, where the host answers listener questions on applying Stoic philosophy to modern challenges, including handling narcissism, effective communication, and boundary setting.

Overall, "Stoic Coffee Break" offers a mix of philosophical exploration, practical advice, and personal stories designed to equip listeners with Stoic tools to navigate the complexities of life with integrity, wisdom, and emotional strength.

Episodes:

323 - Truth vs. Ego: Stoicism and the Backfire Effect 2024-Dec-07 13 minutes

322 - Wise Feelings: The Secret Sauce to Smart Choices 2024-Nov-22 17 minutes

321 - How to Think Like Socrates: Interview With Donald J. Robertson 2024-Nov-13 120 minutes

320 - How to Actually Achieve Your Goals 2024-Nov-08 15 minutes

319 - Q & A: Self Gaslighting, Communication, Romance, and Amor Fati 2024-Oct-31 18 minutes

318 - Mental Health, Stoic Wisdom: Finding Calm in the Chaos 2024-Oct-22 17 minutes

317 - How to Be Unconquerable: Stoic Principles for Living Your Best Life (Part 2) 2024-Oct-17 20 minutes

316 - How to Be Unconquerable: Stoic Principles for Living Your Best Life (Part 1) 2024-Oct-10 17 minutes

315 - The Strength to Feel: A Stoic’s Journey to Emotional Clarity and Connection 2024-Oct-02 15 minutes

314 - Think Slow, Act Fast: How to Plan and Win 2024-Sep-24 17 minutes

313 - Q & A: Why Stoicism, Dealing with Narcissists, Agency, Acceptance and Boundaries 2024-Sep-17 18 minutes

312 - Stoicism in Action: Interview with Shawn Sarazin 2024-Sep-09 38 minutes

311 - Open Mind, Open Heart: Stoicism and Human Connection 2024-Sep-02 15 minutes

310 - Overcoming Trauma & How Hardships Make You Who You Are with J.R. Martinez 2024-Aug-26 96 minutes

309 - Think Again: Stoic Tools to Dismantle Confirmation Bias 2024-Aug-18 13 minutes

308 - Don’t Panic, Go Stoic: The Stoic’s Guide for Anxiety 2024-Aug-09 15 minutes

307 - Interview With Author and Human Behavior Expert Dr. John Demartini 2024-Jul-31 100 minutes

306 - Interview With Author and Productivity Expert Sam Bennett 2024-Jul-24 97 minutes

305 - Q & A: Friendship, Religion, Purpose, and Arguments 2024-Jul-18 22 minutes

304 - Interview With Stoic Author and Investor Darius Foroux 2024-Jul-04 71 minutes

303 - The Antidote to Anger: The Art of Stoic Acceptance 2024-Jun-28 16 minutes

302 - Stoic Fatherhood: Timeless Wisdom for Modern Dads 2024-Jun-19 19 minutes

301- Q&A Episode: Morning Routines, Mantras, and Quarter Life Crisis. 2024-Jun-14 28 minutes

300 - The Importance of Friendship from a Stoic Perspective 2024-Jun-05 19 minutes

299 - Imposter Syndrome: Who Do You Think You Are 2024-May-29 12 minutes

298 - A Map is Good, A Compass is Better 2024-May-22 9 minutes

297 - From Socrates to Seneca: The Timeless Power of a Good Question 2024-May-08 12 minutes

296 - How to Handle Frustration 2024-Apr-24 13 minutes

295 - How to Lead Like a Stoic Emperor: The Timeless Wisdom of Marcus Aurelius 2024-Apr-11 11 minutes

294 - The Ripple Effect of Small Acts of Kindness: A Stoic Perspective 2024-Apr-03 11 minutes

293 - Perception is Reality 2024-Mar-27 13 minutes

292 - Interview With Ori Halevy: Comedian and Comedy Writer 2024-Mar-26 99 minutes

291 - Finding Your Genius: Flipping Your Flaws Into Features 2024-Mar-13 12 minutes

290 - Laughing With The Stoics: Finding Humor on the Path to Virtue 2024-Mar-05 11 minutes

289 - Interview with Mark Tuitert: Olympic Gold Medalist Speed Skater and Stoic Author 2024-Feb-28 69 minutes

288 - Starting Stoicism 2024-Feb-20 15 minutes

287 - Interview With Constantin Morun from Unleash Thyself 2024-Feb-13 100 minutes

286 - Remember Death 2024-Feb-06 10 minutes

285 - Ambition or Contentment 2024-Jan-30 14 minutes

284 - Q & A - Daily life, God, Difficult People, and Politics 2024-Jan-23 19 minutes

283 - Interview With Entrepreneur Gavan Wilhite 2024-Jan-14 87 minutes

282 - Timeless Principles For Handling a Changing World 2024-Jan-06 10 minutes

281 - Self-Discipline is Self-Care 2023-Dec-22 11 minutes

280 - Interview With Author Ryan Bush 2023-Nov-25 106 minutes

279 - Not True But Useful 2023-Nov-16 14 minutes

278 - The Truth About Lying 2023-Nov-11 16 minutes

277 - Embracing the Unexpected: How to Handle Life's Plot Twists Like a Stoic 2023-Oct-27 15 minutes

276 - The Zen of Zeno: Exploring the Art of Stoic Patience 2023-Oct-20 15 minutes

275 - A Courageous Mind 2023-Oct-12 15 minutes

274 - Interview with Hannah Gaber for the Jew-ish Podcast 2023-Oct-06 55 minutes

273 - The Four Types of Problems 2023-Sep-27 17 minutes

272 - Drop Your Opinions, Live Your Principles 2023-Sep-20 13 minutes

271 - Cultivating Connection: Stoic Insights on Loneliness 2023-Sep-14 17 minutes

270 - Benefit of the Doubt 2023-Sep-06 11 minutes

269 - Getting Unstuck 2023-Aug-30 15 minutes

268 - Creation is the Purpose of Life 2023-Aug-22 14 minutes

267 - Conquering Victimhood with a Stoic Mindset 2023-Aug-14 15 minutes

266 - Finding Balance: The Paradox of Pain and Pleasure 2023-Aug-02 14 minutes

265 - The Road to Growth: Why the Journey Matters More Than the Destination 2023-Jul-27 13 minutes

264 - Personal Maintenance 2023-Jul-19 13 minutes

263 - No Self 2023-Jul-04 13 minutes

262 - The Inverse Law Of Desire 2023-Jun-28 11 minutes

261 - What Others Think 2023-Jun-20 15 minutes

260 - Suffer Well 2023-Jun-13 13 minutes

259 - Enemies 2023-Jun-06 11 minutes

258 - Nothing Endures But Change 2023-Jun-01 16 minutes

257 - Face Your Fears 2023-May-23 12 minutes

256 - Developing Optimism 2023-May-16 12 minutes

255 - The WISER Model 2023-May-10 8 minutes

254 - Think Of Yourself As Dead 2023-May-02 10 minutes

253 - Digging Deep: Uncovering Your Unconscious Motivations 2023-Apr-25 12 minutes

252 - Overwhelmed 2023-Apr-18 13 minutes

251 - Conversation with Brian from the LOTS project 2023-Apr-10 132 minutes

250 - When Life Has Other Plans 2023-Apr-04 9 minutes

249 - Strong Body for a Strong Mind 2023-Mar-22 10 minutes

248 - Interview With Author Crystal Jackson 2023-Mar-13 138 minutes

247 - There Are No Problems, Only Choices 2023-Mar-07 12 minutes

246 - What Do You Deserve? 2023-Feb-27 11 minutes

245 - Whining or Winning? 2023-Feb-21 11 minutes

244 - Interview with John Chancey of Knowledge Brews Supreme 2023-Feb-06 94 minutes

243 - All the Feels: How to Ride the Emotional Waves 2023-Feb-01 16 minutes

242 - How to Become Another Person 2023-Jan-24 14 minutes

241 - Mind Over Mood: The Stoic Art of Reframing 2023-Jan-16 13 minutes

240 - Interview with Trever Yarrish 2023-Jan-09 104 minutes

239 - Lessons Learned 2023-Jan-03 13 minutes

238 - Show Up 2022-Dec-27 9 minutes

237 - Self Confidence 2022-Dec-20 10 minutes

236 - Nice vs. Kind 2022-Dec-12 8 minutes

235 - interview with Tanner Campbell of Practical Stoicism 2022-Dec-05 50 minutes

234 - Easy Life 2022-Nov-28 11 minutes

233 - Anxious Future 2022-Nov-21 9 minutes

232 - QTIP 2022-Nov-15 9 minutes

231 - A Model of Thinking 2022-Nov-07 11 minutes

230 - Our Human Contract 2022-Nov-02 12 minutes

229 - Conscious Communication 2022-Oct-24 10 minutes

228 - Offended 2022-Oct-18 10 minutes

227 - Self Commitment 2022-Oct-11 11 minutes

226 - Cognitive Dissonance 2022-Oct-03 10 minutes

225 - Be Yourself 2022-Sep-26 10 minutes

224 - To You or For You 2022-Sep-20 9 minutes

223 - Controlling Others 2022-Sep-12 8 minutes

222 - Power Over Your Mind 2022-Sep-06 8 minutes

221 - Accept Life 2022-Aug-29 14 minutes

220 - Stoics and Emotions 2022-Aug-22 14 minutes

219 - Acceptance of Others 2022-Aug-15 12 minutes

218 - Accept Yourself 2022-Jul-25 18 minutes

217 - Interview With Donald J. Robertson 2022-Jul-11 98 minutes

216 - Give Yourself Fully To Your Endeavors 2021-Dec-20 10 minutes

215 - The Space Between 2021-Dec-13 10 minutes

214 - Embody Your Philosophy 2021-Dec-06 10 minutes

213 - Think Long 2021-Nov-22 12 minutes

212 - Friction 2021-Nov-15 14 minutes

211 - Toxic Positivity 2021-Nov-08 13 minutes

210 - It will All Be Gone 2021-Nov-01 4 minutes

209 - Privilege 2021-Oct-25 12 minutes

208 - Radical Candor 2021-Oct-18 10 minutes

207 - Resistance 2021-Oct-11 10 minutes

206 - The Long Ride 2021-Oct-04 9 minutes

205 - Two Sides of the Same Coin 2021-Sep-27 11 minutes

204 - Blame and Responsibility 2021-Sep-20 9 minutes

203 - Belief Without Evidence is Wrong 2021-Sep-13 16 minutes

202 - Life Is Long If You Know How To Use It 2021-Sep-06 13 minutes

201 - You May Leave This Life at Any Moment 2021-Aug-30 11 minutes

200 - With Great Responsibility Comes Great Power 2021-Aug-23 11 minutes

199 - What are you Thinking? 2021-Aug-16 13 minutes

198 - The Fear of Knowing What You Want 2021-Aug-09 13 minutes

197 - What's Your Excuse? 2021-Aug-02 12 minutes

196 - How to Win an Argument 2021-Jul-26 11 minutes

195 - Why You Should Care 2021-Jul-19 12 minutes

194 - Find Your Why 2021-Jul-12 12 minutes

193 - 10,000 Kicks 2021-Jul-05 10 minutes

192 - Self-Sovereign 2021-Jun-28 9 minutes

191 - Get Busy With Life's Purpose 2021-Jun-21 10 minutes

190 - The Stories We Tell Ourselves 2021-Jun-14 11 minutes

189 - What You Are Capable Of 2021-May-31 9 minutes

188 - Do What You Can 2021-May-24 9 minutes

187 - Yes, And... 2021-May-17 9 minutes

186 - Stuck In The Past 2021-May-10 9 minutes

185 - Needy 2021-May-03 11 minutes

184 - The Truth Never Harmed Anyone 2021-Apr-26 8 minutes

183 - Mind And Body 2021-Apr-19 11 minutes

182 - Want What You Have 2021-Apr-12 7 minutes

181 - Askers and Guessers 2021-Apr-05 14 minutes

180 - Ask For Help 2021-Mar-29 12 minutes

179 - Do Hard Things 2021-Mar-22 18 minutes

178 - If It's Endurable, Then Endure It 2021-Mar-15 11 minutes

177 - Get Comfortable with the Uncomfortable 2021-Mar-08 12 minutes

176 - Win or Learn, Then you Never Lose 2021-Mar-01 11 minutes

175 - Circumstances and Choices 2021-Feb-22 13 minutes

174 - You are Good Enough 2021-Feb-17 9 minutes

173 - Change you Perspective, Change Your World 2021-Feb-08 9 minutes

172 - Responsiblity 2021-Feb-02 9 minutes

171 - Beyond Fear 2021-Jan-26 14 minutes

170 - Boundaries 2021-Jan-18 8 minutes

169 - Why Do You Care What Others Think? 2021-Jan-11 9 minutes

168 - Self Acceptance 2021-Jan-04 15 minutes

167 - Self Advocacy 2019-Apr-02 11 minutes

166 - Imposter Syndrome 2019-Mar-25 9 minutes

165 - How to be Angry 2019-Mar-18 11 minutes

164 - Thinking in Bets 2019-Mar-12 6 minutes

163 - Self Ownership 2019-Mar-04 8 minutes

162 - Don't Kill the Message 2019-Feb-25 8 minutes

161 - Better Than You? 2019-Feb-18 8 minutes

160 - I, Me, and Enlightenment 2019-Feb-11 9 minutes

159 - It's About Time 2018-Dec-17 14 minutes

158 - How To Be Alone 2018-Dec-09 9 minutes

157 - Don't Feed the Trolls 2018-Dec-03 10 minutes

156 - What Could Possibly Go Wrong? 2018-Nov-26 12 minutes

155 - Interview with Jeff Emtman of Here Be Monsters 2018-Nov-19 52 minutes

154 - The Paradox of Change 2018-Nov-12 11 minutes

Interview on Memento the Stoics - Santiago Proaño 2018-Nov-10 68 minutes

153 - Hatred of Others 2018-Nov-05 16 minutes

152 - Vulnerability and the Real You 2018-Oct-29 12 minutes

151 - To Be Unshaken 2018-Oct-22 11 minutes

150 - The Un-Pursuit of Happiness 2018-Oct-15 13 minutes

149 - The Vocabulary of Anger 2018-Oct-08 11 minutes

148 - Comparison and Self Judgment 2018-Oct-01 10 minutes

147 - Look Within 2018-Sep-24 9 minutes

146 - Fear is the Killer 2018-Sep-17 15 minutes

145 - Hold True 2018-Sep-10 7 minutes

144 - Emotional Management 2018-Sep-03 12 minutes

143 - The Quality of Your Thoughts 2018-Aug-27 9 minutes

142 - Reject the Injury 2018-Aug-20 11 minutes

141 - Motivation and Willpower 2018-Aug-13 10 minutes

140 - Circumstances Don't Make The Man 2018-Aug-09 11 minutes

139 - Judgments 2018-Aug-06 13 minutes

138 - The Greatest Obstacle to Living 2018-Jul-30 14 minutes

137 - Worthy of Your Potential 2018-May-25 5 minutes

136 - The Scent of a Good Man 2018-May-24 4 minutes

135 - No Easy Thing 2018-May-23 4 minutes

134 - A Wise Man 2018-May-22 5 minutes

133 - A Momentary Loss of Attention 2018-May-21 4 minutes

132 - Anything Can Happen 2018-May-20 5 minutes

131 - Say What You Mean 2018-May-19 5 minutes

130 - Suffering Before It's Time 2018-May-18 5 minutes

129 - Opinions and Pespective 2018-May-17 5 minutes

128 - Good Luck, Bad Luck, Who Knows? 2018-May-16 6 minutes

127 - Laugh In the Face Of Evil 2018-May-15 5 minutes

126 - Admonition 2018-May-14 7 minutes

125 - Little By Little 2018-May-13 6 minutes

124 - Stuff 2018-May-12 6 minutes

123 - A Different Person 2018-May-11 4 minutes

122 - Contagious Thoughts 2018-May-10 7 minutes

121 - Anger If Not Restrained... 2018-May-09 6 minutes

120 - Are You Lucky? 2018-May-08 7 minutes

119 - Who is Your Master? 2018-May-07 4 minutes

118 - Contentment and Desire 2018-May-06 5 minutes

117 - Do Good of Your Own Accord 2018-May-05 4 minutes

116 - A Good Tale 2018-May-04 4 minutes

115 - No Opinion 2018-May-03 3 minutes

114 - Find Your Tribe 2018-May-02 6 minutes

113 - Plenty To Laugh At 2018-May-01 4 minutes

112 - Anger Always Outlasts Hurt 2018-Apr-30 8 minutes

111 - One Tongue, Two Ears 2018-Apr-29 4 minutes

110 - Daily Progress 2018-Apr-28 5 minutes

109 - Reject The injury 2018-Apr-27 4 minutes

108 - Opinion Of The Self 2018-Apr-26 5 minutes

107 - Tranquility Within Your Realm 2018-Apr-25 4 minutes

106 - Never Beginning To Live 2018-Apr-24 5 minutes

105 - Bring Pain to Your Enemy 2018-Apr-23 3 minutes

104 - The Greater The Difficulty 2018-Apr-22 5 minutes

103 - With All Your Heart 2018-Apr-21 5 minutes

102 - As You See Yourself 2018-Apr-20 5 minutes

101 - Mindless Pap 2018-Apr-19 6 minutes

100 - Life On Your Own Terms 2018-Apr-18 6 minutes

99 - Sparing Partner 2018-Apr-17 4 minutes

98 - Finding Fault 2018-Apr-16 4 minutes

97 - Only Educated Are Free 2018-Apr-15 3 minutes

96 - Caretake This Moment 2018-Apr-14 5 minutes

95 - Imagined Anxieties 2018-Apr-13 3 minutes

94 - Learn to Think Better 2018-Apr-12 5 minutes

93 - The Minds of Others 2018-Apr-11 3 minutes

92 - Out of Tune 2018-Apr-10 4 minutes

91 - And Yet Happy 2018-Apr-09 3 minutes

90 - Misfortune as Good Fortune 2018-Apr-08 5 minutes

89 - Misfortune Is No Excuse 2018-Apr-07 4 minutes

88 - Lose Your Nose 2018-Apr-06 5 minutes

87 - Process vs. Outcome 2018-Apr-05 4 minutes

86 - Overlook Many Things 2018-Apr-04 5 minutes

85 - Everything is Only for a Day 2018-Apr-03 3 minutes

84 - Logic and Empathy 2018-Apr-02 4 minutes

83 - The Beginning of Philosophy 2018-Apr-01 5 minutes

82 - Radical Responsiblity 2018-Mar-31 6 minutes

81 - Impressions and Assent of the Will 2018-Mar-30 4 minutes

80 - Bad Neighbor 2018-Mar-29 4 minutes

79 - Accept the Inevitable 2018-Mar-28 3 minutes

78 - Deprived of the truth 2018-Mar-27 4 minutes

77 - Habits 2018-Mar-26 4 minutes

76 - Action 2018-Mar-25 5 minutes

75 - Be a Guide 2018-Mar-24 4 minutes

74 - Being Well Received 2018-Mar-23 5 minutes

73 - One Fundamental Rule 2018-Mar-22 5 minutes

72 - To What End? 2018-Mar-21 4 minutes

71 - Strong Mental Health 2018-Mar-20 4 minutes

70 - A Well Ordered Mind 2018-Mar-19 5 minutes

69 - Persist and Resist 2018-Mar-19 4 minutes

68 - Apathy and Superficiality 2018-Mar-17 4 minutes

67 - The Neutrality of Circumstances 2018-Mar-16 4 minutes

66 - Change 2018-Mar-15 6 minutes

65 - Self Illusion 2018-Mar-14 5 minutes

64 - Who Do You Want To Be? 2018-Mar-13 4 minutes

63 - Giving Away Your Control 2018-Mar-12 4 minutes

62 - Reason (Just the Facts) 2018-Mar-12 5 minutes

61 - A Science to Living Well 2018-Mar-10 4 minutes

60 - Strong Impressions 2018-Mar-10 5 minutes

59 - Dealing with Gossip 2018-Mar-08 3 minutes

58 - Open to Change 2018-Mar-07 4 minutes

57 - Eliminating Desire 2018-Mar-06 5 minutes

56 - Falling Short 2018-Mar-05 5 minutes

55 - How to Talk About Yourself 2018-Mar-04 4 minutes

54 - Nature of Humans 2018-Mar-04 5 minutes

53 - Compassion for Your Critics 2018-Mar-02 3 minutes

52 - Contemplate 2018-Mar-01 3 minutes

51- Judge Precisely 2018-Feb-28 5 minutes

50 - No Need to Envy Others 2018-Feb-27 3 minutes

49 - Inner Resources 2018-Feb-26 5 minutes

48 - Judgments 2018-Feb-26 5 minutes

47 - What is Death? 2018-Feb-24 3 minutes

46 - Be Good Now 2018-Feb-24 2 minutes

45 - Arguing to Stone 2018-Feb-22 3 minutes

44 - A Brief Existence 2018-Feb-21 4 minutes

43 - Pleasure as Punishment 2018-Feb-20 5 minutes

42 - Can’t Escape Yourself 2018-Feb-19 4 minutes

41 - Perfectionism 2018-Feb-18 5 minutes

40 - Miserable by Choice 2018-Feb-17 4 minutes

39 - Setbacks 2018-Feb-16 4 minutes

38 - Practical Stoicism 2018-Feb-15 5 minutes

37 - Tragedy? You Decide! 2018-Feb-14 3 minutes

36 - Admiration of Lunatics 2018-Feb-13 4 minutes

35 - Drama Llama 2018-Feb-12 4 minutes

34 - Blame Game 2018-Feb-11 4 minutes

33 - Beginners Mind 2018-Feb-11 4 minutes

32 - Growth Takes Time 2018-Feb-09 4 minutes

31 - Difficulties 2018-Feb-08 3 minutes

30 - Approval 2018-Feb-07 5 minutes

29 - Haters 2018-Feb-06 3 minutes

28 - Journaling 2018-Feb-05 3 minutes

27 - Assumptions 2018-Feb-04 5 minutes

26 - The Best You 2018-Feb-03 4 minutes

25 - Trust Your Path 2018-Feb-02 3 minutes

24 - Difficult People 2018-Feb-01 5 minutes

23 - Role Models 2018-Jan-31 4 minutes

22 - Gratitude 2018-Jan-30 5 minutes

21 - Your Judgements 2018-Jan-29 5 minutes

20 - You Are Not Your Things 2018-Jan-29 3 minutes

19 - Being Stoic 2018-Jan-27 4 minutes

18 - Being Present 2018-Jan-26 4 minutes

17 - Create Your Life 2018-Jan-25 3 minutes

16 - Amor Fati: Love your fate 2018-Jan-25 3 minutes

15 - Emotional Responsibility 2018-Jan-23 5 minutes

14 - Receiving Criticism 2018-Jan-22 5 minutes

13 - Boundaries 2018-Jan-21 4 minutes

12 - Accepting Others 2018-Jan-20 4 minutes

11 - Reacting to Circumstances 2018-Jan-19 4 minutes

10 - Consistency 2018-Jan-18 5 minutes

9 - Uncomfortable Truths 2018-Jan-17 6 minutes

8 - Unquestioned Beliefs 2018-Jan-16 5 minutes

7 - Self Doubt 2018-Jan-15 6 minutes

6 - The Opinions of Others 2018-Jan-14 6 minutes

5 - Learning is the new Procrastination 2018-Jan-13 4 minutes

4 - What Are You Thinking? 2018-Jan-12 5 minutes

3 - Goal Shaming 2018-Jan-11 5 minutes

2 - Finding your Purpose 2018-Jan-10 6 minutes

1 - What do you Control? 2018-Jan-09 6 minutes