Avoidance shows up quietly.
Scrolling. Skipping the workout. Pouring a drink. Saying no when connection actually matters.

In this episode of Mojo Monday, Carly explores experiential avoidance through an ACT lens and why the things we avoid often come with a hidden cost. This is a gentle invitation to notice where avoidance might be narrowing your world and discover what can help guide you back toward the life you want to live, even when discomfort shows up.

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In this episode, I explore the evolving landscape of digital well-being with Jocelyn Brewer. We dive into the concept of "digital nutrition," examining how our interactions with technology impact our mental health and cognitive development. Jocelyn shares her insights on the importance of setting boundaries, fostering self-control, and understanding the psychological effects of digital consumption. Prepare to rethink your relationship with technology as we uncover practical strategies for a balanced digital life.

What You'll Learn:

• The Concept of Digital Nutrition: Gain insights into how digital consumption affects mental health and cognitive development and learn how to balance technology use for a healthier lifestyle.
• Setting Boundaries with Technology: Discover practical strategies for establishing technology use agreements within families, emphasising the importance of setting limits and fostering self-control.
• Psychological Effects of Digital Consumption: Understand the impact of digital media on brain development, including the role of self-control and the influence of digital devices on sleep and cognitive function.
• Navigating the Digital Landscape: Explore the challenges and opportunities presented by digital technologies, including the importance of digital literacy and the potential risks of unchecked digital consumption.
• Parental Guidance in the Digital Age: Learn how parents can effectively manage their children's technology use, ensuring a safe and balanced digital environment.

Key Takeaways:

• Digital nutrition is crucial for mental well-being, emphasising the need to balance technology use to support cognitive health and emotional stability.
• Establishing clear technology use agreements within families can help manage digital consumption and foster healthier habits.
• Excessive digital consumption can negatively affect brain development, highlighting the importance of self-control and mindful technology use.
• Parents play a vital role in guiding their children's digital habits, ensuring a safe and balanced environment for growth and learning.
• It's essential to critically assess the content consumed online, understanding its potential impact on mental health and societal well-being.

Throughout the episode, Jocelyn Brewer offers insights into the concept of digital nutrition and its impact on mental health and cognitive development. She emphasis

es the importance of setting boundaries with technology and encourages listeners to critically evaluate their digital consumption. This conversation serves as a valuable resource for anyone interested in understanding the psychological effects of digital media and the importance of fostering a balanced relationship with technology.

Resources

Website: https://jocelynbrewer.com/

YouTube: https://www.youtube.com/@jocelyn_brewer

X: https://x.com/JocelynBrewer

Instagram: https://www.instagram.com/thejocelynbrewer/

Facebook: https://www.facebook.com/DigiNutrition

LinkedIn: https://www.linkedin.com/in/jocelynbrewer/

Pinterest: https://au.pinterest.com/jocelyn_brewer/

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

• 00:01:00 - Setting Technology Boundaries
• 00:03:00 - Psychological Effects of Digital Consumption
• 00:05:00 - Parental Guidance in the Digital Age
• 00:08:00 - Overall Digital Exposure
• 00:14:00 - Positive Aspects of Digital Technology.
• 00:20:00 - Social Media Ban for Under 16s
• 00:30:00 - The Role of Parents
• 00:38:00 - Advice for Individuals and Parents

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The human study on supplementation is here: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0334852

The mouse study is here: https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3003231

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In this week’s Mojo Monday, Carly explores the inner voice that judges others and how quickly it can make life harder than it needs to be. Drawing on Stoic wisdom, modern psychology, and her own personal reflections, she shares how shifting from judgement to curiosity creates space, compassion, and calm. Sometimes the wisest thing we can do is hold our opinion lightly and choose understanding instead.

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Today Dr. Amantha Imber and I explore the intersection of psychology, productivity, and personal development. We discuss practical strategies for behaviour change, the importance of aligning actions with personal values, and innovative approaches to enhancing creativity and productivity. The conversation delves into the science of habit formation, the role of identity in behaviour change, and the impact of environmental design on personal and professional success.

What You'll Learn:

Aligning Actions with Personal Values: Discover how aligning your actions with personal values can enhance motivation and lead to greater success in both personal and professional life.

Environmental Design for Productivity: Learn how the design of your physical and digital environments can significantly influence your behaviour and productivity, and how to set up your surroundings for optimal performance.

The Role of Identity in Behaviour Change: Understand the crucial role identity plays in sustaining behaviour change and how visualizing yourself in a new identity can help achieve your goals.

Innovative Strategies for Habit Formation: Explore effective strategies like temptation bundling and time boxing to form strong habits and boost productivity.

Managing Distractions and Enhancing Focus: Gain insights into managing distractions using application blocking software and the importance of regular breaks to improve focus and decision-making.

Key Takeaways:

• Aligning actions with personal values enhances motivation and success.
• Environmental design can significantly influence behaviour and productivity.
• Identity plays a crucial role in sustaining behaviour change.
• Temptation bundling is an effective strategy for habit formation.
• Time boxing and working to your chronotype can boost productivity.
• Commitment devices can be powerful tools for achieving goals.
• Creativity can be enhanced through phone-free walks and reducing stress.
• Distractions can be managed with application blocking software.
• Regular breaks and cognitive gears improve focus and decision-making.
• Personal accountability and setting clear rules aid in behaviour change.

The conversation serves as a valuable resource for anyone interested in understanding the intersection of psychology, behaviour change, and personal growth, providing practical tools to manage distractions and improve focus.

Resources

Website: https://www.amantha.com/

LinkedIn: https://www.linkedin.com/in/amanthaimber

Instagram: https://www.instagram.com/amanthai/

YouTube: https://www.youtube.com/@amanthai

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

00:11 Understanding Behaviour Change –

01:31 The Role of Identity –

03:02 Environmental Design and Productivity –

08:46 Commitment Devices –

09:37 Managing Distractions –

11:00 Innovative Strategies for Creativity –

13:25 Aligning Values with Actions –

21:40 The Science of Habit Formation –

23:48 Time Boxing and Chronotypes –

24:09 Personal Accountability and Success

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In today's episode, I dive into the research of heat stress-induced enhancements of health and longevity, and discuss a couple of recent studies that pitted Finnish saunas against infrared saunas and hot baths in terms of a range of physiological outcomes.

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In this week’s Mojo Monday, Carly shares a real and raw experience of anxiety. She explores why everyday anxiety can feel so overwhelming, and why trying to control our internal world often makes things harder.

Carly talks through the tools she’s using right now. A grounded, honest look at anxiety, parenting, and letting your values lead even when your nervous system is buzzing.

To find out more about Carly, visit www.carlytaylorcoaching.com.au.
Follow her on Instagram: carly_taylor_coaching

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This week I am joined by Peter Baines OAM to explore his profound journey from policing to philanthropy. The episode delves into Peter's experiences in disaster response, his leadership in international operations, and the founding of the charity Hands Across the Water. It highlights the importance of resilience, leadership, and personal growth in overcoming challenges and making a positive impact.

What You'll Learn:

The Basics of Leadership and Resilience: Understand the foundational role of resilience in personal and professional life, and how leadership presence and purpose drive successful outcomes in crisis situations.

Scientific Evidence and Research: Discover the rigor behind Peter's work with Interpol and the UN, including his contributions to counter-terrorism and disaster response efforts.

Controversies and Misconceptions: Unpack the myths surrounding leadership and resilience, with insights from Peter's extensive career in high-pressure environments.

Applications in Philanthropy: Explore the potential of Hands Across the Water in transforming lives, and the impact of Peter's marathon challenges in raising awareness and funds for Thai children.

Critical Analysis of Leadership Trials: Learn about the importance of presence, decision-making, and celebrating successes in leadership roles.

Key Takeaways:

• Resilience is vital for maintaining personal and professional growth, essential for overcoming challenges.
• Peter's leadership in disaster response has shown the importance of presence and purpose in achieving successful outcomes.
• Hands Across the Water has made significant contributions to supporting Thai children, demonstrating the power of philanthropy.
• Leadership requires critical evaluation of decisions and celebrating successes to foster team morale and growth.
• The conversation between Paul and Peter Baines highlights the need to focus on personal growth and resilience, especially in challenging situations.

Through the episode, Peter Baines provides deep insights into how resilience and leadership operate in crisis situations and why they're considered crucial for personal and professional growth. Moreover, listeners are encouraged to discern meticulously between myths and realities in leadership, ensuring they make informed decisions in their personal and professional lives. The episode is a valuable resource for anyone interested in the intersection of leadership, resilience, and philanthropy.

Resources

Connect with Peter's charity, Hands Across The Water

Instagram: https://www.instagram.com/handsacrossthewater_anz/

Facebook:https://www.facebook.com/thehandsgroup/?ref=br_rs

YouTube:https://www.youtube.com/channel/UCGsFMq3hUqMD8cnWeLUgFpw

LinkedIn: https://www.linkedin.com/company/hands-across-the-water/

Connect with Peter,

LinkedIn: https://www.linkedin.com/in/peterbainesconsulting/

Instagram:https://www.instagram.com/peterbaines/?hl=en

Buy Peter's Book: Together We Can

Support the Podcast

If you found this conversation with Peter Baines valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on leadership, resilience, and impactful change.

• 00:00:16 Joining the Police Force
• 00:01:24 International Disaster Response
• 00:02:49 Transition to Charity Work
• 00:13:07 Founding Hands Across the Water
• 00:14:32 Endurance Challenges and Personal Growth
• 00:46:20 Leadership and Purpose
• 00:49:28 Advice for Young People

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Here is a link to the research paper on burnout in the brain.

Here is a link to the military study that I co-authored that investigated effects of the multimodal intervention on burnout, mood and resilience.

Here is a link to the Randomised Control Trial in corporates that investigated effects of the multimodal intervention on cognitive fitness and hardiness.

Here is a link to my book, The Hardiness Effect

Go to my website if you'd like to enquire about a proven workplace program for preventing burnout and enhancing cognitive fitness.

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This week, Carly dives into what psychological safety really means — and how the original research has been misunderstood. Psychological safety was never about comfort or avoiding tough conversations. It was about creating environments where people can speak honestly, admit mistakes, and learn without fear of humiliation.

Carly also looks at how debate and disagreement used to be a normal part of university culture, and how the rise of avoidance and “safety = comfort” thinking is limiting young people’s resilience today.

She explores why growth requires discomfort, how real psychological safety supports honest dialogue, and how we can help young people thrive by leaning into challenge, not away from it.

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