Happy Doc Student Podcast

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In episode #135 I hang out with Nope Coach, Suzanne Culberg. Her free offer, the Building Boundaries Bundle, is available here: http://suzanneculberg.com/bbb Enter Coupon o the left of the screen: HAPPYDOCSTUDENT 

• Academic Burnout: Overachieving academics (students and faculty) often struggle with boundaries, leading to burnout and all other sorts of negative outcomes (reduced cognitive performance, leaving a program, etc.). 
• Avoid Extremes: Just like saying “yes” to everything isn’t healthy, saying “no” to everything isn’t either. Find balance by offering alternatives or delaying responses instead of saying "no" to everything.
• Self-Boundaries: Setting boundaries with yourself is key to staying focused and not getting sidetracked by others' requests.
• Graceful Declining: Politely decline requests that don’t align with your skills, goals and/or available bandwidth, thanking the requester for considering you.
• Reframing "No": Understand that saying "no" can open up space for other opportunities and clarify what the requester really needs. 
• Normalize Asking for Help: Just like others ask you for help, it’s OK for you to ask for assistance - be specific about the type of support you need.
• Energy Management: Be wary of “energy vampires” – if you do not have the time to help right now, offer to help when you can (the need for your help will likely pass).
• Creative Help Options: Offer limited or alternative ways to help without overextending yourself (instead of helping with a move, offer to bring a pizza or have one delivered!; instead of reviewing an entire book, offer to read a chapter).
• Time to Respond: Always take time to consider requests before agreeing (“I have to check my calendar and get back to you on that.”). 
• Clarify Expectations: Ask requesters to clarify what kind of feedback or help they want when asking for support.
• Teach and Model Boundaries: Educating others about boundaries, including your kids, and demonstrating how to communicate needs clearly will reduce your overwhelm. 
• Index Card Strategy: Use an index card with "yes" on one side and "no" on the other to serve as a visual cue – when you say “yes” to someone else, you say ‘no’ to yourself.  
• Manage FOMO: Let go of the fear of missing out; there will always be new opportunities.
• Practice Makes Perfect: “You are allowed to be both a masterpiece and a work in progress, simultaneously" -Sophia Bush 

Connect with Suzanne
Youtube: https://www.youtube.com/@suzanneculberg
Website: https://www.suzanneculberg.com/
Instagram: https://www.instagram.com/suzanne_culberg/

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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Episode #134 is a special one....

The Student-Chair relationship is critical to success AND how the journey is experienced. Listen in as Drs. Jodie Hermeda and Deborah Carpenter discuss the role both a student and chair play in making the relationship one that can last a lifetime.

There is always a way forward!

Podcasts referenced:
The Dissertation Shift with Todd Fiore
How to Feel Good about Feedback with Kelly Olson

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode #133, I'm hanging out with Dr. Alan Belcher who will help you crack the code on your dissertation. Alan is an experienced educator, administrator, and consultant, having worked with students in schools at all different levels and in many states and countries.  

Highlights 

·      Think of your dissertation as a problem to solve. 

·      Your dissertation isn't just a requirement but a skill-building exercise that prepares you for future research and problem-solving. 

·      A doctoral journey is transformative in shaping how you approach and solve real-world issues - it will absolutely change the way you think.

·      Choosing the right research method goes beyond whether you are more comfortable with words (qualitative) or numbers (quantitative).

·      In most case, one method is not necessarily easier or faster than the other (an exception might be when you leverage existing data sets and systematic literature reviews).

·      Systematic literature reviews (SLRs) are a valuable method for synthesizing existing research to identify gaps and contribute new insights (this might be an option if you are in an applied program and if it is not, look for SLRs in your topic area – time saver when you are building the rationale for your research). 

·      BEFORE you settle on a research method (which must be appropriate given your problem statement and RQs), take the time to do a thorough literature review and method exploration.

·      You are surrounded (and your tuition funds) experts; leverage your Chair, advisors, methodologists, and librarians! 

·      Aim for excellence and clarity NOT perfection (you do want to graduate, right?)

·       Don’t lose sight of the iterative process of learning and adapting during the journey; dig deep to develop your curiosity, flexibility, and a commitment to rigorous methodology.

If you are looking for the spreadsheet, please email: [email protected] as I could not link to the show notes. 

Five relevant episodes to Cracking the Dissertation Code.

1. The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw - https://www.buzzsprout.com/1547113/7455607

2. The Dissertation Shift with Dr. Todd Fiore - https://www.buzzsprout.com/1547113/7242724

3. The 4 H's of Doctoral Success with Dr. Todd Fiore - https://www.buzzsprout.com/1547113/9399117

4. Exposing 5 Dissertation Myths with Dr. Dani Babb - https://www.buzzsprout.com/1547113/12829732

5. Best Practices for Students and Chairs with Dr. Eva Mika - https://www.buzzsprout.com/1547113/8752221

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #132, I continue my conversation with spacemaker Daniel Sih. If you feel like you struggle with FOCUS, this episode is for you!

Listen (or re-listen, yes it is that good) to our fist chat, How to Make Space for Things that Matter, here: https://www.buzzsprout.com/1547113/11832398

Highlights 

• Our ability to focuses is declining  due to digital distractions, affecting all age groups.
•  Digital media use reshapes brain function, hindering deep thought and concentration because it reduces our attention span.
•  Reclaiming focus starts with self-awareness of how digital habits influence behavior.
• Ask yourself: Am I being intentional with my technology use? Is my use aligned with my personal values?
• Simple and enjoyable exercises like nature walks without phones and rediscovering neglected leisure activities can help you re-learn how to focus
•  "What you give attention to will shape your life."
•  Prioritize attention and intentionality in daily choices to find more joy in your journey.

Spacemaker Podcast (Pod Course): https://www.spacemakers.au/podcast

Get your FREE mini-course on Raising Tech Healthy Humans here: https://raisinghumans.au/

Spacemaker: How to Unplug, Unwind and Think Clearly in the Digital Age: https://amzn.to/3iEzHkT

Raising Tech-Healthy Humans: How to reset your children's tech-habits and give them a great start to life: https://amzn.to/3FE85Fv

Connect with Daniel
http://www.linkedin.com/in/danielsih/
http://www.facebook.com/shiftthewayyouwork

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In  episode I#131, we explore the power of medicinal plants, telomeres, and simple ways to modify your daily routine for more clarity. 

Jodi Scott is the CEO and founder of Green Goo and is a seasoned visionary in health and wellness. Armed with a master's degree in health psychology and a background in pre-med, she specializes in psycho neuroimmunology exploring the mind body connection and the power of medicinal plants. 

Your skin is your largest organ. How are you treating it? 

Green Goo is your one-stop medicine cabinet. Get it here: https://greengoo.com/pages/podcastpromo-copy 

Use this handy acronym as your North Star: SHAMAN

S = Sleep (think of it as a bank…there will be times you deplete it; be sure to add back!)

H = Hydration (so simple so often neglected)

A = Avoid (what can you avoid by replacing with something healthy?)

M = Mindfulness (even 5 minutes will make a difference – it’s true)

A = Antioxidants (get more!)

N = Nutrition (is it time to make some changes to your diet?)

 
Connect with Jodi
LinkedIn - https://www.linkedin.com/in/jodi-scott-7234331b8/
Instagram - https://www.instagram.com/jodi_a_scott/  https://www.instagram.com/self.wellness.app/
https://www.instagram.com/greengoohelps/
YouTube - https://www.youtube.com/@JodiAllisonScott

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #130 I hang out with Dr. Tarryn Hoff. Tarryn holds a PhD in  Performance Psychology and is an adjunct doctoral Chair at UAGC & Grand Canyon University as well as running two personal training brands: GoTarryn & Peachtree City Personal Training.

Highlights

• Self-Determination Theory (SDT) can help you make sense of your world
• We have three basic human needs - all of which are challenged during the doctoral journey 
  • Autonomy - having independence 
  • Competence - mastery over your environment 
  • Relatedness - relationship with others
• If you are feeling overwhelmed, pause and ask if one of your basic needs is being thwarted and if it is, ask yourself what you can do to resolve that (e.g., call a friend, talk with your Chair about how to implement the feedback you just received, take a course on the research method you plan to use, etc.)
• Own your research. This takes time - plan for 15-20 hours/week when you are cognitively on top of your game
• Remember that only an estimated 2-3% of the population hold a doctoral degree (it's not going to be easy)
• It will take sacrifice (and if you decide other things are more important than your degree - that's OK!  Check out this episode: The Good Goodbye: How to End Your Doctoral Journey with Grace & Ease, with Dr. Gladys Ato)
• Embrace SMART goals
• Find a tribe (see episodes below for tips)
• Utilize the power of accountability 

"It's your time, it's your investment, and it's your life."

 
Related Episodes
 Learn about the 1-page alignment worksheet here: The Best Dissertation is a DONE Dissertation with Dr. Melanie Shaw
The 4 H's of Doctoral Success with Dr. Todd Fiore
The Dissertation Shift with Dr. Todd Fiore
The Doc Journey: Things You Need to Know (that they probably won't tell you)
 Doctoral Journey: Building a Community of Support
Reality Check: Is a Doc Program for You? with Jamie Hillman
When You Want to Quit with Dr. Jodie Hemerda

Connect with Tarryn
http://www.Facebook.com/GoTarryn
http://www.twitter.com/GoTarryn
http://www.youtube.com/GoTarryn
http://www.instagram.com/GoTarryn

Check out Tarryn's  Journal Article
https://www.nu.edu/wp-content/uploads/2022/08/Journal-of-Performance-Psychology-Issue-16.pdf

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode 129, I chat with Derick Johnson, a US Army Veteran, Life Coach and Trainer that has helped over 500 clients and 50 companies go from just surviving to thriving.

Highlights: 

• Performing at your best will likely require breaking OLD PATTERNS
• Start by ELIMINATING things - What can you get rid of?
  • Food -  Write down what you eat everyday for a week. Eye opening!
  • Social Media  - What/who are you  following and how is this impacting your day?  
  • Music - What are you listening to and how might your choice be impacting your mood?
  • Clutter - Can you get help to clean up your space?
  • Unhealthy Relationships - It's worth a look!
• Don't go cold turkey - the trick is to have fun with this and go slow
• Eliminating things not serving you will clear a path for energy that will help you perform (and it feels SO GOOD!)
• Draw on your social network - A great source for love AND accountability!
• Adopt a simple two-step (yes, it can be short!) morning routine
  • Move your body 
  • Feed your mind
• Don't under estimate how a simple kind act can change someone else's day (and your own!)

"Challenge yourself to become the man or woman that you would be proud of. And give them to the world."

Connect with Derick

https://www.instagram.com/fitwithderick2/ 
https://www.facebook.com/fitwithderick2 https://www.linkedin.com/in/derickjohnson1/ 
https://www.tiktok.com/@fitwithderick

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #128, Dr. Deborah Carpenter shares a technique she created during her doctoral process that helped her eat the elephant one bite at a time. 

This reflective exercise would be useful to ANYONE with the desire to accomplish a goal, because when you have a strong mind, strong body, and strong heart - you can do anything!

Ask yourself: What am I intentionally doing to strengthen my...
1. Mind?
2. Body?
3. Heart?

Other Highlights: 

• Give yourself permission to invest in your self-care (newsflash: This is not procrastination will actually make you MORE productive) - see link below
• Worry less about whether or not you will "like" your chair and more about how you will present as a student they are excited to mentor
• Don't under estimate the power of gratitude
• Be honest with yourself about how you deal with feedback (there is going to be A LOT of it!) - see link below.  

Check out the One-Minute Gratitude Journal link:  https://amzn.to/44Zr3l4

Related episodes:
How to Feel Good About Feedback with Dr. Kelly Stewart
When You Want to Quit with Dr. Jodie Hemerda
How to Build a GREAT Network with Dr. Jodie Hemerda
Recover from the Post-Dissertation Slump and Other Insights with Dr. Veronika Larova
Unleash Your Genius! The Secret of Self-Care

Connect with Deborah on Instagram @Debbie.Carpenter

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In  episode #127 I chat with Dr. Bijoy John, the founder and medical director of Sleep Wellness Clinics of America and  founder of Sleep Fix Academy which offers online courses, podcasts, and other resources to improve sleep quality.

Are you ready to make sleep a priority?

Connect with Dr. John
https://www.linkedin.com/in/dr-sleepfix/
https://www.facebook.com/sleepfixacademy/

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

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In episode #126 Ann Swanson, author of Meditation for the Real World, chats about the fascinating science behind meditation, how it can positively impact your relationships, and walks us through some practices – one that can double as a fun party trick!

Highlights

🤔 Party Trick Wisdom: A fun way to learn how to trust your gut when you’ve got a tough decision. 

🧠 Mindful Misconceptions: Meditation isn't about controlling thoughts but befriending the mind's natural processes, including mind wandering.

🎉 Embracing JOMO: Discover the "Joy of Missing Out" and how meditation cultivates gratitude, acceptance, and contentment with the present moment.

🤝 Social Harmony: Learn practical meditation methods for improving social relationships, reducing social anxiety, and fostering empathy and connection.

⏳ Integrate and Elevate: Short meditation practices, even just a few minutes a day, can profoundly impact overall well-being when integrated into daily routines.

Connect with Ann
https://www.instagram.com/scienceof.yoga/
https://www.youtube.com/@AnnSwansonWellness.

Get the book and your 10 minute meditations here:  https://www.annswansonwellness.com/meditation-for-the-real-world#order

Support the show

Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.