Change Wired

What if feeling your best days weren’t random at all but designed by what you did over the past 3 days?  

We break down a simple, repeatable system to engineer energy, calm focus, and confident decisions by auditing the last 72 hours of sleep, food, movement, people, media, and thought patterns. Instead of chasing motivation, we build fertile “soil” so your potential has a fair shot to grow and your good choices become the default, not the exception.  

Along the way, I share my own checklist for feeling and doing my best.  

The goal isn’t perfection; it’s predictability.  

With a simple morning question you can replicate great days on demand and avoid the patterns that lead to regret. If you’re ready to design your state, improve your decisions, and grow the next version of you, this playbook will help you take off.  

If this resonated, follow the show, leave a review, and share this episode with someone who’s ready to build their own 72-hour playbook.  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Growth doesn’t vanish because we lack motivation; it stalls because we never gave it a place to live on our calendar.  

Today we dig into the most unglamorous yet powerful practice that top coaching schools use to build mastery: making the time.  

I share how small, protected commitments beat bursts of inspiration every time.  

We walk through concrete examples - from a daily 30-minute fitness slot that compounds strength, to relationship check-ins that turn intentions into trust, to a personal miss on public speaking that proved how plans without scheduled time go nowhere. You’ll hear how to set alarms and triggers that support follow-through, how to scale tasks on low-energy days without breaking the streak, and how to be honest about the hours excellence requires. This isn’t about being busy; it’s about building a reliable system that matches your goals.  

By the end, you’ll have a simple playbook - if you’ve been stuck at “almost ready,” this is your reset, choose a slot, protect it, and watch momentum return. If this resonates, tap follow, share the episode with someone who needs a nudge, and leave a quick review so more people learn how to turn intention into progress.  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

What if optimism isn’t personality but practice?  

And what if it's the best practice to unlock your full potential?  

We dive into a simple, repeatable way to build a more optimistic outlook—without fluff, forced positivity, or ignoring reality. Think of it like strength training for your mindset: small, consistent reps that shift how you see options, make decisions, and take action. Along the way, we connect the dots between optimism and procrastination, and why believing your effort matters is the difference between starting now and stalling out.  

We break down two beliefs that power action—“I can handle this” and “this will be worth it”—and show how most of us inherited mental habits that over-index on risk. Then we offer a counterweight: 3 pragmatic questions you can use anywhere to reframe doom-and-gloom thinking into possibility.  

• What opportunity might be hiding here?  
• What’s one thing that could go right?  
• What small silver lining can I find?  

Full Blog Here: https://angelashurina.posthaven.com/optimism-reps-cure-procrastination-3-questions-to-shift-your-doom-n-gloom-thinking-that-keeps-you-stuck  

By running these questions for one minute at a time, you’ll train your attention to see hopes instead of only hazards, which changes your energy, your presence, and your results.  

If this episode helps you -  share it with someone who could use a mental spotter, then subscribe, rate, and leave a short review so more people can find the show.  

Your next rep starts now - what’s one thing that could go right?  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Strong emotions can be fuel or friction. Which one is it for you?  

We walk through 6 practical tools - from CBT reframes to visualization - that help you stay steady in hard conversations, handle feedback without spiraling, and turn “I blew it” into “that was a rep.” 

We get tactical with spatial distancing to cool heat in the moment, temporal distancing to choose what future you will respect, and distancing self-talk to access the clear advice you’d give a friend. Each tool lowers emotional noise and raises cognitive control, so you respond rather than react. 

We then move into reappraisal, and close with athlete-style visualization to prime calm, confidence, and clean execution. Along the way, we share simple cues, real-life examples, and a practice plan you can run this week: pick one tool, choose specific situations, and debrief quickly to lock in gains. 

By stacking these methods, you’ll build a repeatable way to navigate stress, stay connected in tough conversations, and keep momentum on the goals that matter.  

Let's grow together!  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Why do we invest millions changing customer behavior but ignore how people behave inside companies?

In this thought-provoking conversation, behavioral scientist and author Matt Wallaert returns to Change Wired to explore the next evolution of behavioral science: internal change.

We discuss why most organizations treat employee behavior as fixed or random — and what it takes to build systems where people grow continuously, without relying on luck, politics, or the next big program.

🔍 In this episode:

• The economic bias behind why companies fund customer change but not employee change.
• How to make behavioral science practical inside organizations — linking people systems to business outcomes.
• 3 pillars of employee motivation.
• The problem with measuring value of employees through opportunity instead of capability.
• The Boy Scouts model of development: advancing by demonstrated skills, not politics.
• The trap of “participation-trophy culture” — and how to make growth easier without lowering standards.
• How leaders can start — by documenting their own growth goals first.
• The future of meaningful work: designing systems where people stay not because they have to, but because they can grow.

💡 Key Takeaways:

• Growth is not a perk — it’s a human need and business driver.
• People don’t resist growth and change — they resist misaligned systems that make it hard.
• Making it easier ≠ lowering the bar; it means adding clarity and support.
• The simplest place to start culture change? Write down where you’re going and how you’ll get there.
• Companies that measure capability, not just output, unlock deeper innovation and resilience.

🎯 Why you should listen:

If you’re leading transformation, culture change, or talent growth strategy — this episode gives you a blueprint for building systems that make growth inevitable.
Matt offers practical, evidence-based steps any leader can apply, starting tomorrow.  

👉 Listen to the full episode to learn how to turn growth into your company’s competitive advantage — one behavior at a time.  

👤 Matt Wallaert – Short Bio

Matt Wallaert is an applied behavioral scientist, author, and public speaker known among other things for pioneering how behavioral science can drive organizational change.
He currently serves as a Chief Experience Officer at Oceans, leading initiatives that combine behavioral insights with systems design to help companies improve performance, motivation, and growth.

Previously, Matt was Microsoft’s Director of Behavioral Science, the Chief Behavioral Officer at Clover Health, and the author of Start at the End: How to Build Products That Create Change.
He has advised Fortune 500 companies, governments, and startups on building behaviorally informed systems that make doing the right thing the easy thing.

📚 Learn more and connect:

• 🌐 mattwallaert.com
•  💼 LinkedIn: Matt Wallaert
•  📚  Book: Start at the End  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Ever felt “off” without a clear label? That unsettled itch - not sure what it is or what to do with this feeling?  

We unpack 1 question that flips the script from vague discomfort to decisive action.  

The shift from analyzing your current mood to aiming at a target feeling - confident, capable, empowered, which opens a practical path you can actually walk. 

air it with one follow-up question, that naturally comes to you - and you’ve got a daily operating system for momentum for the last 90 days of the year.  

I share how this came to me after reading Marc Brackett’s Dealing with Feeling.  

On today's podcast we'll also challenge a common trap: waiting to be picked. Choosing yourself isn’t posturing; it’s stewardship of your craft. If your work helps others, your job is to ship it, test it, and refine it until the world takes it off your hands.  

You’ll learn how to use emotions as a compass to design action path that reliably generates the inner state you want, helping you to make progress without waiting for permission. By the end, you’ll have a simple, repeatable tool you can use whenever life feels unsettled: pick a feeling, plan the reps, and step into the driver’s seat.  

If this resonates, tell me: What feeling are you choosing for your next 90 days, and what’s the first action you’ll take today?  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

What if the difference between busy and brilliant is one decision - choosing what feels right over what feels good?

Today, together we build a practical system for high performance: map your peak cognitive hours, defend them with clear boundaries, and feed them your most important task so your best thinking meets your highest leverage.

We walk through an elegant 2-step method for turning down distractions and saying no without drama. 

We'll learn how to prevent burnout, often coming from over-committing, trying to look good or please others.

Burnout (even from the work you love) isn’t a mystery when you know where to look. We highlight early warning signs, and pair them with a ready-made recovery protocol.

Finally, we share a daily add-and-remove challenge to make good habits not a struggle but a default.

Together, on today's episode, we'll build a simple work-life operating system: design days that match your goals, say no like a pro to distractions, and let systems—not willpower—carry you forward.

If this resonates, tune in to today's show and share it with someone who needs better boundaries to protect the work that matters and the life, that feels fulfilling.

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Ever felt like so much of what happens at work is utterly meaningless, wasteful and backwards?

You're not alone.

In this eye-opening conversation with James Healy, founder of Behavior Boutique and author of "BS at Work," we dive deep into why modern work often feels like bullshit.

What if the biggest problem in modern work isn’t lack of effort, technology, strategy, or "better humans" but the simple fact that we keep designing for humans as if we were some logical machines… instead of messy, emotional, social creatures we are?

James reveals the fascinating disconnect between how organizations design systems and how humans actually operate.

We've built workplaces on the false assumption that humans are rational, logical beings making careful calculations, when in reality we're "social, emotional, tribal storytelling animals" who often make decisions based on context, ease, and what others are doing.

Take modern communication crisis. The average worker now faces 153 Teams messages and 117 emails daily, with interruptions approximately every two minutes. This constant barrage prevents deep work, destroys focus, and fuels burnout. And with AI potentially supercharging this problem.

But there's hope.

James offers practical principles for creating more human-centered workplaces.

What you’ll learn:

• Why burnout is 100% preventable if we stop treating humans like machines.
• The shocking origin stories of tools like Myers-Briggs and DISC (and why they’re no more valid than a Harry Potter quiz).
• Why e-learnings and endless policies fail.
• How context, not individual willpower, drives behavior change at scale.
• Why sometimes the most effective solution is illogical, creative, or has to do with removing, not adding things.
• The power of storytelling as a leadership tool for influence, motivation, and culture change.

... and so much more!

👉 If you’re a leader tired of wasting energy on initiatives that don’t stick, this conversation will show you how to make work more human and more effective.

Ready to question the workplace BS you've accepted as normal?

Listen now and discover how behavioral science can transform your work experience from meaningless to meaningful.

___________________

👤 James Healy is a keynote speaker, executive advisor, and author passionate about using behavioral science to build better organizations. He is the Founder and Managing Director of The Behaviour Boutique, has led transformation projects in 60+ countries, and previously co-founded Deloitte’s Behaviour First offering.

James is the author of The Future of Change Management, Adopting AI: The People-First Approach, and BS at Work, and hosts The B-Word podcast, featuring leading voices in behavioral and social sciences.

Connect with James:

• Website: thebehaviourboutique.com
•  LinkedIn: James Healy
•  Podcast: The B-Word
•  Book: BS at Work: Why so much of modern work is bullshit and how behavioural science can make it better

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Ever wonder why you can't just willpower your way to better habits, doing better work and making smarter choices? The answer lies not in trying harder, but in understanding how your brain actually works.  

The most powerful force shaping our behaviors isn't conscious decision-making—it's our environment.  

Research consistently shows that what surrounds us impacts our choices far more than we realize. 

This environmental influence extends to every aspect of our lives. Researchers have identified the "zip code effect"—the remarkable finding that where you live predicts your health outcomes better than your genetic makeup. Your neighborhood influences your activity levels and food choices so powerfully that it can affect your lifespan by 10-20 years. Similarly, your social circles—both in-person and digital—shape your aspirations and behaviors more profoundly than conscious goal-setting. 

Even work motivation follows this pattern. While we often believe perks or compensation drive performance, Teresa Amabile's research reveals that experiencing regular progress toward meaningful goals is actually the most powerful motivator. When we can see our efforts adding up to something significant, our engagement naturally increases—regardless of external rewards.  

The takeaway?  

Stop fighting against your natural tendencies and start creating environments that make your desired behaviors the path of least resistance. Architect your physical spaces, social circles, and work processes to naturally guide you toward better choices. By designing your life around how your brain actually works—not how you think it works—you can achieve lasting change with less struggle and more satisfaction. Share this episode with someone who's trying to make a change in their life!  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Decision regret doesn't have to be your default state.  

Whether you're choosing shoes, supplements, a new career path, or a life partner, the quality of your decisions dramatically shapes your life satisfaction and success. 

Drawing from Nobel Prize-winning psychologist Daniel Kahneman's work on dual thinking systems, this episode reveals why we make poor choices when stressed or overwhelmed. Your brain switches to autopilot (System 1) when resources are limited, falling back on habitual patterns that might not serve your current goals. The solution? A simple yet powerful decision-making framework that works even when you're not at your cognitive best. 

The 3-step formula I share cuts through complexity and protects you from emotional biases.  

Through practical examples—from buying shoes to choosing careers and relationships—you'll see how this versatile framework creates faster, more satisfying decisions in any domain. 

Beyond the framework itself, I share how creating boundaries around decision-making (like my Saturday-only purchase rule) can further enhance your choices and prevent impulsive decisions you'll later regret. These systems become your protection against the whims of emotion and energy fluctuations that typically derail good judgment. 

The beauty of this approach lies in its simplicity and adaptability. You don't need perfect decisions—you need a reliable system that works consistently well. By implementing these strategies, you'll make choices that align with your values and goals, even during times of stress and overwhelm. Remember, our decisions define our life's journey—make them count.  

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.