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 In a world built for speed, the smallest slow moments often matter the most. In this episode, we explore the brain science behind surprise, delight, and why personalized effort boosts connection, dopamine, and emotional well-being.  You’ll learn how small, intentional gestures can cut through digital noise—especially during busy seasons—and create lasting impact. This is your micro-nudge to pause, reach out, and let a little intentional kindness travel farther than you think. 

Show Notes:

Ep. 17 - https://www.buzzsprout.com/1939447/episodes/11003235-ep-17-productivity-the-cost-of-convenience.mp3?download=true

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In this final episode of our Time Matters series, we’re bringing together four simple, science-backed tools that help you make the most of the minutes you have. These practices [Key Three, Ridiculously Small Steps, the 10-Minute Kickstart, and the Two-Minute Rule] create focus and movement even when life doesn’t go as planned. We’ll explore how time can stretch or tighten depending on the story we tell ourselves, and how a small shift in how you value time can reshape how you spend it. This episode is your real-life toolkit for choosing momentum over overwhelm, one practical step at a time. 

Show Notes:

Episode 19 (The 10- Minute Kickstart) - https://youtu.be/-vIE9Z85bhU

Episode 33 (Ridiculously Small Steps) - https://youtu.be/ko-7ODx59oo

Episode 47 (The Key Three Technique) - https://youtu.be/0Wkozg79_qw

Episode 126 (The 2-Minute Rule) - https://youtu.be/5PRD9xcnajc

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We often treat our time like an unlimited resource: available, affordable, and always open for others. But constantly giving without re-calibrating comes at a real cognitive and emotional cost. This third episode in the four-part Time Matters series explores how our brains confuse constant helpfulness with connection, why setting limits can feel uncomfortable, and how to confidently restructure your “operating hours” so your time and energy reflect their true value. 

Show Notes:

Ep. 49 --https://youtu.be/yhLWA-46y7A

Ep. 74 -- https://youtu.be/Sz35XU4HEqE

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This episode explores the feeling of always being “behind” and chasing the finish line of being “caught up."  What happens when we slow down long enough to look at why we feel so rushed, what that pace is costing us, and how to reclaim small moments of presence in the middle of real life? We’ll go over a few simple strategies to help start experiencing more of the day you’re actually in. 

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Why are some people often early while others are usually late? In this episode, we explore what your time habits reveal about your brain and the deeper relationship with time. Plus, why time always seems to slip away, never feel fully caught up, and how our brains shape the way we experience it. Because time isn’t just something we track, it’s something we feel. 

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Your brain loves patterns but also thrives on novelty and space to reset. In this episode, we unpack how time alone or stepping into a new environment can shift your perspective, restore focus, and rewire your thinking. You’ll learn how quiet moments help your brain recharge, improve focus, and reset your emotional balance. Whether it’s five minutes or a full day, giving your brain a break from constant input might be the exact boost it needs to get back on track. 

Show Notes:

Episode 146 - https://www.buzzsprout.com/1939447/episodes/16617168-ep-146-your-brain-needs-a-digital-detox-try-a-tech-sabbatical.mp3?download=true

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You only do something for the first time once. Every expert was once a beginner who was willing to step into the unknown and learn through the messy middle. In this episode, we’re talking about why waiting for “perfect” only keeps us stuck and how progress always begins with willingness, not perfection. Whether it’s a new habit, a creative project, or a goal you’ve been putting off, this is your reminder that messy starts still count—and that momentum is built one imperfect action at a time. 

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Struggling to stay focused or stick with your habits? In this episode, we revisit 7 of the most trusted lessons from past conversations. They’re simple, steady shifts you can return to when you feel distracted, scattered, or off course. Consider this your curated guide to what really works and reminders that stand the test of time when it comes to focus and habits. Simple, actionable, and designed to help you get more done without burning out. 

 Show Notes:

Episode 18 - https://www.buzzsprout.com/1939447/episodes/11045773-ep-18-seven-words-that-can-change-your-life.mp3?download=true

Episode 6 - https://www.buzzsprout.com/1939447/episodes/10594713-ep-6-words-matter-who-are-your-engines-anchors.mp3?download=true

Episode 11 - https://www.buzzsprout.com/1939447/episodes/10770943-ep-11-productivity-it-s-about-time.mp3?download=true

Episode 64 - https://www.buzzsprout.com/1939447/episodes/13219404-ep-64-the-hidden-cost-of-helping-8-questions-to-ask-before-saying-yes.mp3?download=true

Episode 3 - https://www.buzzsprout.com/1939447/episodes/10546398-ep-3-multitasking-is-a-myth.mp3?download=true

Episode 8 - https://www.buzzsprout.com/1939447/episodes/10662442-ep-8-communications-bottom-line-on-top-blot.mp3?download=true

Episode 126 - https://www.buzzsprout.com/1939447/episodes/15824376-ep-126-time-management-the-2-minute-rule-in-2-minutes.mp3?download=true

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Why do we say “sorry” so often — even when there’s nothing to apologize for? In this episode, we dig into the psychology, neuroscience, and social conditioning behind our habit of over-apologizing. From the “likability penalty” to the way our brains wire habits in the limbic system, you’ll hear why “sorry” slips out so reflexively — and how to retrain your words so they carry more power.

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The path we want isn’t always the easiest one. Our brains are wired to seek comfort and avoid risk. It’s a survival instinct—but it also keeps us stuck. Growth often asks us to lean into what feels uncomfortable—whether that’s having a hard conversation, starting something new, or pushing through resistance. In this episode, we’ll talk about why discomfort is often a sign of progress, not a signal to stop.  

Show Notes:

Episode 171: https://www.buzzsprout.com/1939447/episodes/17632581-ep-171-the-kindest-words-never-said-showing-up-when-it-matters.mp3?download=true