A Dopamine Kick (ADHD Without the Filter)

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Good relationships with people don’t just happen overnight.  They take time, commitment, compromise, forgiveness and the most important one, effort.  In this episode we breakdown several tips on how to have better relationships with other people, whether that's a romantic partner, a friend, a family member etc. Use this tips and you'll be well on your way to having a good relationship with others as you'll be  building deeper friendships and stronger bonds.

The Science Sections

https://smartlib.umri.ac.id/assets/uploads/files/dcb6f-annurev-psych-010416-044145.pdf
Social Motivation: Costs and Benefits of Selfishness and Otherishness

Little Kicker
"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” — Maya Angelou

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In this weeks episode we're talking about the benefits of decluttering your home and sharing with you a great (and simple) method to be able to do that , so that you can have a stress free house,  that's guest ready (as far as practically possible) Excess clutter can play a significant role in how we feel about our homes, our workplaces, and ourselves. Cluttered homes and workspaces leave us feeling anxious, helpless, overwhelmed and stressed. Decluttering is an essential part of feeling good and healthy.

Here are some benefits of decluttering:

• Quicker and easier to clean your home
• Live in a less stressful environment
• Fewer arguments about housework
• Be able to find things quickly
• Have more space
• More free time
• Saves you money by not collecting unnecessary stuff
• Gain clarity and a sense of control over your surroundings
• Reduce anxiety
• You will finally LOVE your home!

The Science Bit:
Office Clutter and Its Influence: Assessing Engagement, Satisfaction, Tension, Stress, and Emotional Exhaustion
https://via.library.depaul.edu/csh_etd/294/

Little Kicker

Podcast recommendation ' The Art of decluttering'

Amy Revell and Kirsty Farrugia who run this podcast are professional organizers who talk about both their own homes and clients’ experiences.

https://open.spotify.com/show/5T5IdSN2qQZNUIT3SSpdPU?si=GxEdnuMlQRqaVs23tuMWVg&dl_branch=1&nd=1

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Confidence seems to come easily to some and yet others struggle with it. Confidence is an aspect of life that can be developed. No one is born with confidence. The key is to learn how to tap into that attitude to create more of it. In this episode we discuss several ways that can help you to become more confident in your everyday life.

The Science Bit

https://www.tandfonline.com/doi/abs/10.1080/00207594.2012.666553

Impact of self confidence on compromise effect. 

Little Kicker

“Your success will be determined by your own confidence and fortitude.” —Michelle Obama, former First Lady

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Last week we discussed sleep hygiene and how your day habits can have a direct impact on the quality of your sleep. This week we’re going to build on that and discuss how your night time habits can also be affecting your sleep patterns. We also give you a few tips on what you can do at night to get better prepared for a great quality night sleep!

The Science Bit

https://www.sciencedirect.com/science/article/abs/pii/S1553725021000325

Little Kicker
App recommendations which can be downloaded on your phone!
MyNoise. A free white noise app on IOS and Android
Calm - App to play meditation music
https://www.calm.com/

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Welcome back! In todays episode we're discussing the sleep hygiene and the things we do during the day that can have a massive effect on our sleeping patterns and lead to poor quality sleep at night! 
Good sleep is essential for productivity and managing our emotions. We all know how we feel after a night of bad sleep, we can feel irritable, cranky and easily fly into a temper.
Did you know that long time effects of sleep deprivation include increased risks of heart disease and diabetes amongst other things? Listen to the episode to find out what you can do to help manage your sleep at night better!

We also discuss our own sleeping habits and how we managed to overcome our struggles. We hope this episode helps, we'd love to hear from you. Our socials are down below if you want to get in contact.

Next week we're discussing more on sleep, specifically the things you can do at night to get a night sleep.

The Science Bit

https://www.sciencedirect.com/science/article/pii/S2215036617303280

Sleep difficulties might be a contributory causal factor in the occurrence of mental health problems. If this is true, improving sleep should benefit psychological health. 

Little Kicker!
Mini Challenge! Listen to the episode for details.

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In todays episode we're talking about systems vs goals! It's Sparky vs Shell, the gloves are off as they both battle it out to convince you which method works best for long term success.

Are you a goal setter and naturally find following goals easy? or do you find that when you have a goal in your mind, you end up sabotaging your success and you just can’t continue following your goals with consistency?  Whichever you are this episode is perfect for you to understand  the importance of using both systems and goals to get maximum results.

Let us know what method works best for you by sending us a DM on social media or emailing us. We’d love to hear from you.

Little Kicker!

The books we highly recommend reading:

James Clear - Atomic Habits
Micheal Hyatt - Your Best Year Ever

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This week we're talking about how to manage your money better so you can get yourself into a better financial situation!

We've both been there in the past, living pay check to pay check, and it's a very stressful way of living! Not only can money worries take a toll on you're mental health, they can be the source of disagreements with family, partners and friends and can cause immense pressure and strain on relationships!
So we're going to give you several tips, that you can start doing from today to help you manage your finances more effectively

The Science Section
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1741-3729.2012.00715.x

In this study, both husbands and wives were asked, separately, about how often they disagreed with their spouse over chores, in-laws, spending time together, sex and money. These same respondents were then contacted again several years later, in 1992, and asked if they were still married.

Financial disagreements were the biggest predictor for divorce. Interestingly financial well being was not a factor in divorce suggesting your financial status doesn’t affect your relationship, but your partners alignment with it does.

Little Kicker:
Set up a Monzo account to help manage your finances
https://monzo.com/
Always ensure you use the official Monzo website to sign up!

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This week is slightly different to our normal episodes, we thought we'd have a bit of light heated fun this week talking about Dopamine Fasting so we give our personal thoughts on it!
Dopamine fasting is a silicon valley craze and it's rising in popularity. The idea is to reduce your exposure to dopamine creating stimulus in order to “reset” your body. It's born on the idea that we have so many dopamine hits daily that we’ve become numb. 

It varies in levels of intensity. Some people go on a digital detox, whereas the most extreme version involves periods of 24hrs where you don’t eat or drink anything but water and even avoid talking to other people as this can be a stimulus.

The Science Section!
There were no studies available but we but did find a blog post from Harvard Medical School:

https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917

Their conclusion is you can’t fast from a naturally occurring brain chemical and so the science doesn’t support it (This talks about the extreme version of fasting. They do see benefits in a digital detox as an opportunity to reconnect)

We discuss how to do this in a healthy way in our social media episodes, so we encourage you to go back and check them out!

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Breaking bad habits isn't easy! In this episode we discuss several easy solutions to help you break your bad habits and replace them with new ones that serve you better! These tips will help with changing your mindset and behaviour long term too!!
We tend to have an all or nothing mindset where we like everything to be perfect, but this way of thinking can be one of the biggest reasons we end up quitting a new habit we'd like to change and going back to the old ones that cause us long term destruction.

This is our last episode of the 3 part episodes on habits! We would love to revisit habits at some point in the future, so please get in touch with us if you'd like us to discuss something specific to do with habits (or any other topic) We love hearing from you!

The Science bit:

The study mentioned in the episode: 

http://epapers.bham.ac.uk/1735/

http://epapers.bham.ac.uk/1735/1/UGSposter2013Pinder.pd

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Ever wondered how long to takes to build a new habit? Well in this episode we discuss 7 simple hacks to trick your mindset, so you  help yourself build new habits, ones that became part of your daily routine and not just a phase that you end up dropping!

It’s all about making it as simple as possible.

This is part 2 of a 3 part block of episodes on habits. We will be discussing so much more about habits over the next few episodes because there is just so much to say on building habits one episode just isn't enough! So don't forget to follow the podcast so we can let you know when they are released!

The Science bit:

The study mentioned in the episode: 

https://link.springer.com/article/10.1007/s10648-020-09525-1

Little Kicker:
100 day habit tracker that you tick off
Download here! 

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