Hey!

On today's ep I'm interviewing Laura Vanderkam, the author of several time management and productivity books, including the new Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters, along with Juliet’s School of Possibilities, Off the Clock, I Know How She Does It, What the Most Successful People Do Before Breakfast, and 168 Hours. Her work has appeared in publications including the New York Times, the Wall Street Journal, Fast Company, and Fortune. She is the host of the podcast Before Breakfast and the co-host, with Sarah Hart-Unger, of the podcast Best of Both Worlds. She lives outside Philadelphia with her husband and five children, and blogs at LauraVanderkam.com.

Buy Laura’s book Off The Clock, Feel Less Busy While Getting More Done: https://amzn.to/49j0bNo

But Laura’s other books: https://www.amazon.com/stores/Laura-Vanderkam/author/B001JRX55A?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true

RECCS OF THE WEEK

✨ Time Smart by Ashley Willans - https://amzn.to/3IW8OTl

✨ Do It Tomorrow and Other Secrets of Time Management - https://amzn.to/3IWT6rb

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CHAPTERS

00:00 Introduction to Time Scarcity and Time Abundance

01:20 Noticing Variability in Daily Life

03:11 Tracking Time to Gain Perspective

04:03 Beliefs and Habits of People with Time Abundance

05:23 Making Time for What Matters

06:23 Mindfulness and Time Abundance

08:14 Tips for Easier Time Tracking

09:38 Effortful Fun before Effortless Fun

10:57 Impact of Free Time on Time Freedom

13:09 Noticing and Being Mindful of Time

14:06 Effortful Fun for More Variety in Leisure Time

15:55 Mini Moves: Noticing Time Abundance and Time Tracking

Hey!

On today's ep, I'm interviewing Ellen Langer, author of The Mindful Body: Thinking Our Way to Lasting Health, about how to use the mind-body connection to influence your health, happiness and vitality.

Buy Ellens Book, The Mindful Body, here.

RECCS OF THE WEEK

✨ The Expectation Effect - https://amzn.to/3ViQ2Nm

✨ The Way Out - https://amzn.to/4acP5uu

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CHAPTERS

00:00 Introduction and Decision Making

01:20The Complexity of Decision Making

03:10 Making the Decision Right

04:03 The Power of Perspective

05:23 The Influence of Mindset on Aging

08:09 The Mind-Body Connection

09:35 The Control We Have Over Our Health

10:33 The Counterclockwise Study

14:19 Flexibility of Thinking

18:48 The Placebo Effect

19:47 The Perception of Placebos

20:13 The Influence of Perception on Healing

21:40 Attention to Symptom Variability

23:05 Taking Control of Chronic Illness

25:11 Shifting Expectations of Aging

26:29 The Power of Mind-Body Unity

28:26 The Placebo Effect and Self-Fulfilling Prophecies

29:18 Changing Perspectives on Stress

31:18 Questioning Tragedy vs Inconvenience

33:44 Action Steps and Recommendations

Hey!

In this podcast episode I'm interviewing Kim Schneiderman, the author of Step Out of Your Story, a book that gives you detailed ideas on how to choose a different version of your story to help you to redirect your energy and narrative toward your desires and goals and reshape your life.

Check out Kim's Writing Workshops: https://stepoutofyourstory.com/writing-workshops/

Buy Kim's Book:

Step Out of Your Story: https://amzn.to/49zW94q

We talk about:

RECCS OF THE WEEK

✨ How to Become Happier and Healthier through Forgiveness with Fred Luskin [Episode 4] - https://open.spotify.com/episode/3f9dcmUqn4cn9ixwilFvrD?si=79ac10d38b514e74

✨ Step Out of Your Story: https://amzn.to/49zW94q

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CHAPTERS

00:00 Introduction

01:00 Benefits of Viewing Your Life as a Story

03:18 Applying Story Elements to Understand and Frame Your Life

04:39 Antagonists in Your Story

05:31 Recognizing the Hero in Your Own Story

08:06 Valuing the Hard Parts of Your Story

09:19 Finding Meaning and Compassion in Your Story

10:16 Using Writing Workshops and Jungian Archetypes

11:11 Becoming a Hero in Your Own Story

16:17 Implementing the Framework in Your Own Life

25:36 Challenges in Reframing Stories and Using Parts Work

29:01 Mini Moves and Recommendations

Hey!

CHAPTERS

0:00 Intro

1:38 Step One

3:48 Step Two

6:14 Step Three

11:20 Step Four

13:17 Step Five

18:03 Step Six

19:48 Mini Moves

31:37 Reccs of The Week

Hey!

On today's ep I'm talkin' emotional regulation.

We talk about:

RECCS OF THE WEEK

✨ Unwinding Anxiety - https://amzn.to/3SgfYpR

✨ Learned Optimism - https://amzn.to/3vSDDVQ

REFERENCES

Facilitating adaptive emotional analysis: distinguishing distanced-analysis of depressive experiences from immersed-analysis and distraction - https://pubmed.ncbi.nlm.nih.gov/18469151/

Emotion Naming Impedes Both Cognitive Reappraisal and Mindful Acceptance Strategies of Emotion Regulation - https://link.springer.com/article/10.1007/s42761-021-00036-y

Venting Makes You Worse: https://slate.com/technology/2022/03/venting-makes-you-feel-worse-psychology-research.html

CHAPTERS

0:00 - Emotional Regulation Signs

0:48 - Introduction

1:22 - Venting Strategies

2:55 - Emotional Naming Techniques

4:03 - Understanding Your Feelings

6:41 - Expanding Coping Strategies

7:49 - Reframing Thoughts

9:37 - Embracing Acceptance

13:29 - Attention Management Tips

17:01 - Implementing Mini-moves

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Hey!

On today's ep I'm chit-chatting about 7 self-help books that have (actually, for real) changed my life.

THE BOOKS

✨ Learned Optimism by Martin Seligman: https://amzn.to/41YYDX0

✨ Unwinding Anxiety by Judd Brewer: https://amzn.to/3tR2bOi

✨ The Power of Strangers by Joe Keohane: https://amzn.to/3HnhaTa

✨ Forgive for Good by Fred Luskin: https://amzn.to/3S4VwZc

✨ More than Words: https://amzn.to/3RU0xDH

✨ The Relationship Handbook by Dr. George Pransky PhD : https://amzn.to/3tGqr5W

✨ The Way Out by Alan Gordon: https://amzn.to/48SXBhg

✨ Opening up by Writing it Down: https://amzn.to/3ShNDAT

NOTES

The Relationship Handbook / More Than Words will not be helpful reads if:

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CHAPTERS

00:38 Learned Optimism

1:40 Unwinding Anxiety

2:26 The Power of Strangers

3:50 Forgive for Good

5:00 More Than Words / The Relationship Handbook

7:13 The Way Out

8:37 Opening Up by Writing it Down

Hey!

On today's ep I'm interviewing the incredible Susan Ashford, author of The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth.

We chat about the idea behind "flexing", how to slowly lean into a better version of yourself, the difference between regular goal setting and flex goal process, the importance of shifting to a learning mindset, and the power of reframing experiences.

Buy The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR

RECCS OF THE WEEK

✨ The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR

✨ Personality Isn't Permanent: https://www.amzn.to/3RElUJa

✨ How to be an Imperfectionist: https://www.amzn.to/3THpjcM

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CHAPTERS

00:00 Introduction and Overview

01:03 What is Flexing?

04:18 Regular Goal Setting vs Flex Goal Process

06:22 Shifting to a Learning Mindset

11:55 Shaping Your Vision

16:29 The Power of Experimentation

17:51 Reframing Experiences

21:26 The Importance of Reflection

28:33 Advice for Those New to the Flex Mindset

33:51 Reccs of the week

34:43 Mini Moves

Hey! In this episode I’m talking about my personal journey of managing and reducing my social anxiety. I talk about mindset shifts to make to move past your social anxiety, managing rumination and strategies to feel more yourself in day to day life. 

RECCS OF THE WEEK

✨ Imagery-Enhanced CBT for Social Anxiety Disorder - https://amzn.to/48raIq2

✨ How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety - https://amzn.to/48s1Gch

✨ Dating Without Fear - https://amzn.to/48uvXXO

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Chapters

00:00 Introduction

03:00 Understanding Social Anxiety

09:17 Accepting Flaws and Self-Image

13:27 Managing Rumination

17:48 Self-Imposed Exposure Therapy

20:58 Avoiding Judgemental People

24:09 Working on Self-Image

25:22 Accepting Uncertainty

28:20 Recommendations

29:56 Mini Moves

Hey!

On today's ep I'm interviewing Fred Luskin. Fred Luskin, Ph.D. is the author of Forgive for Good and one of the world's leading researchers and teachers on the subject of forgiveness. He is the director of the Stanford Forgiveness Project, a series of research projects that investigate forgiveness methods.

We talk about the impact of forgiveness on mental health, the importance of setting boundaries and challenging unenforceable rules, the need for gratitude and positive intention in the forgiveness process.

RECCS OF THE WEEK

✨ Fred’s book Forgive for Good

✨ Fred’s book Forgive for Love

✨ How to Stubbornly Refuse to Make Yourself Miserable about Anything

✨ The Intention App: Train Your Brain For Happiness | The Ultimate Guide to Stop Overthinking (Part One)

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CHAPTERS

00:00 Introduction

00:26 The Benefits of Forgiveness

01:26 Forgiveness as a Mental Health Tool

02:23 The Impact of Forgiveness on the Nervous System

03:21 Understanding Forgiveness

04:18 Misconceptions about Forgiveness

05:14 Forgiveness as Making Peace with Your Life

06:14 Forgiveness as a Lifestyle

07:12 Unenforceable Rules and Boundaries

09:08 Resentment and Boundaries

13:31 Challenging Unenforceable Rules

15:27 The Addictive Quality of Anger

16:54 Constructive and Destructive Anger

19:47 The Role of Venting

22:05 Expressing Anger and Moving towards Forgiveness

23:54 The Power of Gratitude in Forgiveness

27:45 Self-Forgiveness and Forgiveness for Others

31:08 The Impact of Gratitude

33:35 Becoming a Hero in Your Forgiveness Story

36:59 The Importance of Positive Intention in Forgiveness

39:46 Starting the Forgiveness Journey

43:04 Dealing with Rumination

45:54 Recommendations and Mini Moves

Hey!

On today’s solo ep I’m talking about making friends as an adult and how to enter your community era.

We talk about the challenges of finding new friends as an adult and the importance of putting yourself in situations where new people can be met, the importance of personal growth and becoming the kind of person one would want to be friends with, rejection and rejection sensitivity in friendship making and deepening friendships.

RECCS OF THE WEEK

✨ Danielle Bayard Jackson Friend Forward

✨ EP4 of The Grow With Intention Podcast with Fred Luskin

✨ Dating Without Fear by Thomas Smithyman PhD

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CHAPTERS

00:00 Introduction: The Need for New Friendships

01:54 The Numbers Game of Friendship Making

03:16 Putting Effort into Making New Friends

04:10 Methods for Meeting New People

07:26 Managing Expectations in Friendship Making

08:22 Becoming the Coolest Person You Know

09:42 Avoiding Should Energy in Friendship Making

10:58 Recognizing Beige Flags in New Friendships

13:19 Rejection and Rejecting in Friendship Making

19:31 Dealing with Impatience in Friendship Building

25:05 Deepening Friendships

28:36 Recommendations and Conclusion