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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! 

Don't forget to follow the podcast on this platform!
We'd love it if you could leave us a review and let us know what you think!!!
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We've all been there, want to change a habit, tried and  after so long just gave up! So have you ever wondered how you can build a habit and actually stick to it rather than starting and giving up!?
In this episode we discuss all things habits, what are habits, when you need to change them, how they are formed and how you can build habits that you can easily stick to for the long haul! We also discuss our bad habits and have a bit of laugh about them (Because they are so sabotaging it's funny)

This is part 1 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:

https://www.researchgate.net/publication/330406744_Habit_Formation_and_Behavior_Change

Habit formation and behaviour change - How repetition strengthens the formation of habits and the link between how relying on motivational performance creates a plateau!

https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-018-0270-z - Study of the impact of perceived reward on habit formation and how it helps

Don't forget to follow the podcast on this platform!
We'd love it if you could leave us a review and let us know what you think!!!
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Billions are spent each year by social media tech giants on making social media platforms addictive.  By using social media on a daily basis we get a dopamine rush, that keeps us coming back for more, we spend longer on the platform and we feel like we're rewarded in the process.
Last week, we discussed the dark side of social media and the many negatives of how over using social media  can effect your mental health. In this episode we discuss how we fight our social media addictions so we can get off the platforms altogether or at least spend less time using them (well, Shell anyway!)

We want to make it clear there’s nothing wrong with you if you are overusing social media, or even like using it. It’s perfectly designed to give us dopamine rushes and rewards that keep us coming back for more. However, if you feel that you would like to spend less time on social media or even give it up altogether we believe some of these tips may be useful for you to hear. We even talk a lot about our personal stories with over using social media so hopefully you can identify with our  social media struggle.

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Using social media gives us a HUGE dopamine kick, but as we've discussed many times on this podcast, sometimes you can get dopamine kicks for all the wrong reasons.

Social media gives us a rush of dopamine but just like any other addiction, we need more of it to satisfy our dopamine needs and so it's easy to get stuck in the same repetitive cycle, hooked on our phones, repeatedly checking apps. The problem with social media is although it has many positive reasons for using it, there are also many negative things about it too!
When you find yourself  constantly checking notifications for updates, scrolling news feeds due to the fear of missing out or comparing yourself to others, it maybe time  to take a look at your social media usage and if it could be a contributing factor to a decline in your mental health and low self worth. 

This is a 2 part special on Social Media. In this first episode we look at the positive impacts of social media, as well as the impacts of how social media could be damaging your mental health. We give you some advice and tips on how to regulate your social usage so it's at a healthy level. Part 2 will be centred more around how to fight your social media addiction so you have the tools to put your phone down and beat your social media addiction once and for all.

The science bit:

Social media has been proven to be damaging to mental health
https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3919760

Isolation Study:
  https://www.ajpmonline.org/article/S0749-3797(17)30016-8/fulltext

Little Kicker: Challenge - Check your social media usage time by using an app on your phone (screen time, wellbeing etc) to see how much time you are actually spending on social media.

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Do you find yourself stressed daily with all the tasks you need to complete and life sometimes just feels overwhelming? In this episode we discuss various techniques that take 5- 10 minutes to help you destress every single day and make life that bit more bearable!


The Science bit!

https://www.scopus.com/record/display.uri?eid=2-s2.0-79953659617&origin=inward&txGid=571766d00dac2fdcc9fcb7a960641ebf&featureToggles=FEATURE_NEW_DOC_DETAILS_EXPORT:1

Thank you so much for listening, if you feel someone would benefit from hearing this, please send them this episode!

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Eat that frog is a productivity technique by Brian Tracy, where the frog is a metaphor for your most significant, most important task that you are likely to postpone or delay.
In this episode we discuss what Eat That Frog means, how we have always found it easier starting with simpler tasks, but how doing that can actually lead to diminished self worth and less productivity.
We give you some advice on how to order your tasks  so you can be more productive. If you find yourselves (like us, procrastinating on the harder tasks, such as getting them started) Then this is the episode you need to hear.

Based on the book: EAT THAT FROG - By Brian Tracey

 The Science bit:

We were  delighted to find this specifically testing the Eat that Frog hypothesis

https://www.sciencedirect.com/science/article/abs/pii/S0022103120303723

Little Kicker

“One of the very worse uses of time is to do something very well that need not be done at all” - Brian Tracey

Thank you so much for listening, if you feel someone would benefit from hearing this, please send them this episode!

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Accountability partners are individuals who are willing to hold you accountable. The idea is that, once someone other than yourself knows what you need to do or what you want to achieve, there is a greater incentive to go out and do it to avoid having to explain why you didn't to another person. In this episode, we're discussing why having an accountability partner is great for pushing you towards your goals and keeping you on track, what qualities to look for in an accountability partner and telling you our personal stories and experiences of us both being accountability partners for each other on this podcast.

The Science bit:

Tedx Talk from Eshrak Ahmed on accountability

https://www.youtube.com/watch?v=wUAuvq5xExQ

Our Little Kicker this week is a resource Supporti

https://www.getsupporti.com/

This is an accountability matching service that will let you test out if matching with an online partner is for you. It’s a paid programme of $16 a month, but they have a 2 week free trial. You match with a person and spend a week messaging them, then if they don’t suit you you request a new partner next week. You can try out 2 partners before your trial runs out.


Thank you so much for listening, if you feel someone would benefit from hearing this, please send them this episode!

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Being socially awkward is generated by social expectations and our own  worries and fears of what other people think of us. Being socially awkward  can prevent us from fully interacting with others out of fear of being ridiculed. In this episode we discuss the many different aspects of our lives that we are socially awkward and discuss ways you can regain your confidence, and practice self care. Once you realise that everyone is afraid of being socially awkward and that there are various different ways you can manage it,  so you can cope better, you'll be well on your way to embracing social interactions rather than dreading them.

The Science Section
https://digitalcommons.conncoll.edu/cgi/viewcontent.cgi?referer=https://scholar.google.com/&httpsredir=1&article=1030&context=psychhp

Results suggested that the vast majority of individuals experience symptoms of anxiety in social situations from time to time. In addition, individuals who themselves reported elevated social anxiety were more likely than individuals less socially anxious to judge others who appear anxious to have less strength of character and to be less attractive and more compassionate compared to others who do not appear anxious.

Little Kicker

“You wouldn’t worry so much about what others think of you if you realized how seldom they do” -  Eleanor Roosevelt

Thank you so much for listening, if you feel someone would benefit from hearing this, please send them this episode!

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