UJ Ramdas is the Co-founder of Intelligent Change, Co-Creator of the Five Minute Journal - a simple and effective tool to help you get reliably happier. He cares deeply about the intersection of behaviour and business and loves reading, coffee and meditation.

Perform better, have a better day, and sleep better. UJ is with us today to discuss how you can experience these benefits and more using tools he created with his company, Intelligent Change. UJ has a background in behavioural science and hypnosis, and since 2013 has been producing the Five Minute Journal, which condenses hundreds of articles, books, and research into a simple daily practice. The benefits can be dramatic, including improved productivity, better connection with others, and increased satisfaction with life. He also shares the details of his latest project, the Five Minute Journal for Kids.

Here's the outline of this interview with UJ Ramdas:

[00:00:38] UJ's first experience mountain biking.

[00:00:49] MastermindTalks.

[00:01:34] Mike Brcic of Sacred Rides.

[00:02:12] Santa Cruz factory.

[00:05:08] Jeff Spencer.

[00:06:50] Mailboxes.

[00:07:33] Book: The Chimp Paradox by Dr Steve Peters.

[00:08:31] Five Minute Journal.

[00:10:36] Book: The Brave Athlete by Dr Simon Marshall and Lesley Paterson.

[00:10:56] The Five Minute app.

[00:12:29] Tim Ferriss and Ben Greenfield.

[00:12:58] I'm grateful for...

[00:14:32] It's not about the thinking, it's about the feeling.

[00:15:58] Layous, Kristin, et al. "The proximal experience of gratitude." PloS one 12.7 (2017): e0179123.

[00:17:19] Amazing things that happened that day.

[00:20:55] Amazing things resistance.

[00:22:46] Tackle obstacles.

[00:24:39] The downside of optimism, see Bright-sided by Barbara Ehrenreich.

[00:27:33] Freehand journaling.

[00:29:11] Five Minute Journal for Kids.

[00:33:08] @ujramdas on Instagram and Twitter.

[00:34:48] intelligentchange.com

[00:35:10] Productivity Planner.