CAPS LOCK

In this episode, Sam gets a wake-up call about her social media habits, and explores how (and why) Big Social gets and keeps our attention. Then, she explores the impacts of social media on our mental and physical health, as well as our interpersonal relationships.

In the second half of the episode, Sam outlines 10 actionable strategies for reducing your screen time and changing your social media habits.

Key moments:

00:34 Sam reveals her alarming amount of screen time

01:30 How much of the year we spend looking at screens

02:39 How did we get here?

03:14 How and why social media are designed to keep us online

05:32 The impact of social media on our mental health

06:59 Find out if you have a social media addiction

07:34 Harvard study that explains social media addiction perfectly

09:30 The impact of social media on our physical health

10:02 How social media is causing major diseases

10:56 The impact of social media on our relationships

12:52 So now what?

13:39 10 strategies to stop doomscrolling

14:39 The location of your apps matters

16:32 The role of color

18:09 What you should be doing right before bed

19:49 Stop doing this with your phone (we all do it)

21:31 A good in-app hack

22:31 Can you do this anti-screen exercise?

24:43 Change this setting right now

26:40 Two types of goals you can set to help reduce screen time

28:46 The surprising way your calendar app can help

30:14 Anti-screen hard mode (self-reflection required)

32:45 Sam's biggest pet peeve

33:28 How to find the underlying reason why you're scrolling

Thanks for listening! New episodes are released every Sunday at 8 AM EST, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon!

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Resources for this episode can be found here.

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In this episode, Sam gets vulnerable about a scary experience she had while drinking, and how it compelled her to examine her relationship with alcohol more closely. You'll learn some key statistics about the physical impacts of alcohol consumption, some science-backed info about the emotional toll it takes on you, and strategies for staying sober in the face of peer pressure and temptation.

Listen to this episode if you're considering taking a break from alcohol, if you're already sober and seek connection through it, or if you're just interested in Sam's journey.

Key moments:

03:15 How much alcohol is safe for human consumption

03:42 Physical impacts of alcohol consumption

04:25 Are you binge drinking? Find out here

05:15 Defining excessive alcohol consumption

07:56 Emotional impact of alcohol consumption

08:39 Sam's relationship with alcohol

10:51 Trigger warning and Sam tells a vulnerable story

17:41 Emotional suppression origin story

22:21 Why and how alcohol causes anxiety

24:06 Why your sober curious journey isn't sticking

25:27 How going sober has changed Sam's life

27:10 Tips for staying sober in the face of peer pressure and temptation

34:37 Upcoming CAPS LOCK episodes

Thanks for listening! New episodes are released every Sunday at 8 AM EST, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon!

Follow along:

Instagram: www.instagram.com/lifeincapslock 

TikTok: www.tiktok.com/@lifeincapslock 

YouTube: www.youtube.com/@lifeincapslock 

Threads: www.threads.net/@lifeincapslock 

Join WHOOP.

Resources for this episode can be found here.

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with Hilary Hoffman, founder and CEO of The Soto Method. They explore what it's like to feel unhappy at work, how to pivot toward your passions, and the right way to start and scale a business.

Listen to this episode if you feel stuck at work, or if you want to turn your passion into a business, but you're not sure how.

Key moments:

06:47 Why Hilary stayed at her job, even though she wasn't happy

09:28 Transparency about money at work

11:51 Motivation vs. fulfillment

14:38 Why she left a high-income finance job to start Soto

16:59 How she built her body (and how she developed the workouts for Soto)

18:32 Predictability can be a good thing...here's why

19:47 Every market is oversaturated—do it anyway

22:52 How she started a business from scratch

27:26 What to do if you don't have the resources to start a business

32:19 Her purpose (and constantly re-centering on it)

35:01 When you're doubting yourself...

37:41 How she transferred skills from finance to Soto

38:30 One of the most important skills for a successful entrepreneur

41:31 The role your (romantic/life) partner plays in your journey

45:39 On setbacks, fear of judgment, and other obstacles

Thanks for listening! New episodes are released every Sunday at 8 AM EST, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon!

Follow along:

Instagram: www.instagram.com/lifeincapslock 

TikTok: www.tiktok.com/@lifeincapslock 

YouTube: www.youtube.com/@lifeincapslock 

Threads: www.threads.net/@lifeincapslock 

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam talks about a particularly nasty situationship (yes, that one), and explores the 5 major lessons she took away from her experience. Then, she shares 6 actionable strategies for finding yourself, healing, and building self-worth after your situationship ends.

Listen to this episode if you feel stuck in a situationship and need the motivation to get out, or if you're struggling after the end of your situationship and you want to focus on self-love.

Key moments:

00:32 Sam's situationship story

06:17 The end of the situationship

08:00 Intro to the 5 major lessons

09:00 Lesson #1: Self-worth and situationships

13:25 How to build your self-worth (3 exercises)

19:14 Lesson #2: If you feel embarrassed, stupid, or crazy...

24:11 Lesson #3: If your situationship left some scars...

26:36 What to do if your ex reaches out

27:42 Lesson #4: "I miss having someone to text all the time"

32:04 Lesson #5: How to find your soulmate

33:09 Strategies for healing from your toxic relationship

33:39 How group fitness changed my life

35:14 A life hack if you're prone to anxiety or overthinking

36:26 The most important healing strategy IMO

36:47 My favorite podcasts (besides CAPS LOCK lol)

37:14 Why you should find a man who reads books

38:54 Change your relationship with social media

Thanks for listening! New episodes are released every Sunday at 8 AM EST, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon!

Follow along:

Instagram: www.instagram.com/lifeincapslock 

TikTok: www.tiktok.com/@lifeincapslock 

YouTube: www.youtube.com/@lifeincapslock 

Threads: www.threads.net/@lifeincapslock 

Resources for this episode can be found here.

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, we explore what holds us back from setting, pursuing, and achieving our New Year’s resolutions. You’ll learn practical, effective strategies for making progress toward your goals, and even learn how to rewire your brain so it’s easier to accomplish goals over time.

Listen to this episode if you don’t know where to start with making New Year’s resolutions, or if your New Year’s resolutions have failed in the past, and you want to achieve them this time around.

Key moments:

01:46 How to determine what you truly want

03:26 How you’re self-sabotaging in the goal-setting stage

05:38 Fear of failure vs. fear of judgment

08:14 Why your New Year’s resolutions fail

10:03 Why you need to set goals

12:54 The truth about dopamine

14:48 The simplest, most effective goal-setting method

16:18 The 3 things you should do right after setting your goal

20:05 Here’s how many New Year’s resolutions you should make

23:09 My 2 favorite strategies for making progress toward goals

27:22 How long it actually takes to form a habit

28:07 How I got my dream job right out of college

31:16 The $30 product that changed my life (linked below)

35:34 Upcoming CAPS LOCK episodes

Thanks for listening! New episodes are released every Sunday at 8 AM EST, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon!

Follow along:

Instagram: www.instagram.com/lifeincapslock 

TikTok: www.tiktok.com/@lifeincapslock 

YouTube: www.youtube.com/@lifeincapslock 

Threads: www.threads.net/@lifeincapslock 

Join WHOOP.

Buy the Intelligent Change Productivity Planner.

Resources for this episode can be found here.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to CAPS LOCK, a podcast designed to help you live bigger, better, louder, and longer. If you don’t know where to start, this is a good place. Meet me (Sam), learn about the purpose of the show, and explore early episode topics.

CAPS LOCK premieres on December 1, 2024, and new episodes will be released every Sunday at 8 AM EST. If you like this trailer, subscribe or follow to get notified about future episodes, and please leave me a rating or review so I can continue to improve the show. Thanks for listening—talk soon!

Follow along:

Instagram: www.instagram.com/lifeincapslock 

TikTok: www.tiktok.com/@lifeincapslock 

YouTube: www.youtube.com/@lifeincapslock 

Threads: www.threads.net/@lifeincapslock

Learn more about your ad choices. Visit megaphone.fm/adchoices