A good night’s sleep can be the difference between a highly productive day and a draggy, unproductive one.  Today I’m going to highlight some of the negative effects of not getting the right amount of sleep. Then, I’ll talk about boosting your productivity with a nap and share some tips and routines that can help you to fall asleep faster and make your environment more sleep-friendly.   What’s In This Episode: The negative ways that lack of sleep affects decision making and other important functions How sleep impacts human growth and aging The role of inadequate sleep in depression Strategies for determining how much sleep you need to be your best self How to nap for maximum productivity The Relax and Win method to fall asleep quickly 7 tips to achieving a better night’s sleep

Improve Your Sleep & Increase Productivity

The Intentional Advantage is the podcast for high-achieving women who are ready to step into intentional leadership at work and in their personal life. If you are a woman who has spent your life chasing busy, overwhelmed by everything you need to do.… if you know you’ve accomplished a lot but still secretly feel unqualified…if you have felt defined by overachieving, over perfecting and are just plain over it, this is the podcast for you.

In each episode, Purposeful Productivity expert Tanya Dalton shares actionable strategies and tactics to help you reclaim your time, reignite your purpose, and restore harmony in your life. Tanya is an international best-selling author, speaker and 7-figure entrepreneur who can help you overcome your limiting beliefs, reduce your anxiety and boost your self-confidence. After all, you were made for an extraordinary life.

Want more time freedom? Join Tanya’s free challenge at TanyaDalton.com/take5

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Self-Improvement

Think equal division of chores guarantees happiness in marriage? Think again. The truth is: it’s not the fighting about chores that’s the problem - it’s the lack of communication. In today’s episode we uncover the myth of 50-50 and explore the real ingredients to a successful marriage. John and I are pulling back the curtain on our own 25+ year relationship as we share our own strategies, including understanding each other's priorities and embracing diverse work styles leading to deeper, more meaningful connections. I’ll also share our five-step approach to divide and conquer household responsibilities, making sure everyone plays to their strengths.   In this episode you’ll learn: How can I improve communication in my marriage? What are simple ways to divide household chores with your spouse? What is the best way to delegate household tasks in a marriage? How can I communicate better with my family?   Topics Covered: - Division of household labor - Communication in marriage - Gender roles and chores - Effective delegation in relationships - Keys for stronger marriage - Family Meetings - Intentional Relationship Building  Key Moments in the Show: [02:13] Appreciating the Differences in Your Marriage [08:37] Turning Frustration into Appreciation [14:10] Dividing Up Chores and Tasks with Your Spouse [19:23] Deciding Which Tasks Are Important [21:41] Who's in Charge? [25:17] How To Make Sure Tasks Get Done Right [33:32] How to Build a Strong Supportive Family   Get free resources for this episode at  TanyaDalton.com/connect   Connect with Tanya Dalton on LinkedIn Watch the episode on YouTube Subscribe on  Apple Podcasts,  Spotify or  Google Podcasts   Full Transcript and Show Notes: TanyaDalton.com/podcast   

Are You the Raccoon or the Architect?

What if embracing your weaknesses actually amplifies your strengths? In today’s episode we reveal the transformative power of embracing your true strengths—even those you might consider weaknesses. We dive into the shadow side of strengths as well the surprising positive impact of knowing your weaknesses. We discuss how this awareness can improve communication, strengthen relationships, and even assist in overcoming perfectionism, ultimately leading to a more joyful and intentional life. We talk about how strengths influence teamwork, collaboration, and parenthood. Tune in to unlock the strategic advantage of knowing yourself and others better while setting you up with a leadership approach that’s tailored to you.   IN THIS EPISODE YOU'LL LEARN: What is the best way to leverage your strengths at work? How can I figure out my personal strengths and weaknesses? How do strengths and weaknesses impact parenting styles? What does focusing on your strengths do to increase productivity? How can I communicate better with my team?  TOPICS COVERED: - Leveraging strengths - Leadership styles - Communication styles - Employee-employer fit - Strengths-based productivity - Perfectionism in the workplace - Clifton Strengths Test - Parenting with strengths and weaknesses   KEY MOMENTS IN THE SHOW: [01:42] Why Do I Need to Know My Weaknesses? [03:59] Is Quietness a Strength or Weakness? [07:16] Why We Need to Understand Our Strengths [11:55] Strengths Help Deepen Connections [19:21] Strengths in Marriage and Parenting [23:42] Strengths With Your Team at Work [29:20] Communication Strengths and Weaknesses [31:45] Do You Have a Leadership Guide? [35:53] Finding Your Superpowers   Get free resources for this episode at  TanyaDalton.com/connect   Connect with Tanya Dalton on LinkedIn Watch the episode on YouTube Subscribe on  Apple Podcasts,  Spotify or  Google Podcasts

The Power of Strengths (and Weaknesses)

What if you stopped fighting that loud inner voice of self-doubt? In this week’s episode we share how you can transform the way you approach your innermost thoughts and challenges by flipping the script on silencing your inner critic, disarming your negative thoughts and embracing your vulnerability. Rachael Jayne Groover is with me on the show for an empowering discussion that merges the realms of psychology, spirituality, and pragmatic lifestyle changes. RJ shares her transformative strategies to shift your mental frequency away from negative thought patterns helping you ignite a more profound awakening to your personal and professional potential.     In this episode you’ll learn:   What are effective strategies to manage negative thoughts?   How can spiritual awakening impact daily life?   What is the mind, body, and spirit connection?   What can I do to overcome self-doubt?       Topics Covered: - Internal dialogue and self-doubt - Distancing from negative thoughts - Ego and personal development - Spiritual awakening process - Inner peace in daily life - Mind-body-spirit connection - Self-improvement vs. letting go - Dealing with inner dialogues   Key Moments in the Show: [02:52] The Pressure to Conform [06:20] Finding That Inner Peace [09:26] The Mind-Body-Spirit Connection [12:47] How We Subconsciously Sabotage Ourselves [15:25] Personal Growth and Discomfort [17:41] How Can We Reframe How We Look at Our Ego? [22:15] Strategies for Managing Negative Thoughts [26:58] The Why-Free Diet     Get free resources for this episode at  TanyaDalton.com/connect   Connect with Tanya Dalton on LinkedIn Watch the episode on YouTube Subscribe on  Apple Podcasts,  Spotify or  Google Podcasts   Full Transcript and Show Notes: TanyaDalton.com/podcast

Finding Unshakable Inner Peace with Rachael Jayne Groover

Think every leader needs to start their day at dawn to achieve greatness? Think again. It’s time to swap out early alarms for meaningful morning rituals. In this episode, we dismantle the myth that success demands a ruthless morning routine. We talk about how habits create shortcuts to productivity and how habit stacking creates structure. However, when we add in emotional depth we can actually transform daily tasks from mundane to monumental. This boots our productivity–not just in the morning, but all day long. When we upgrade routines into rituals, we can turn autopilot living into a life of purpose.   In this episode you’ll learn:   How do habits impact productivity?   What is habit stacking and how does it work?   What is the difference between routines and rituals?   How can I create a meaningful morning routine?     Topics Covered: - Routines vs Rituals - Morning Routines - Habits in Productivity - Duke University Habits Study - Habit Cues - Habit Stacking - Intentional Morning Blueprint   Key Moments in the Show: [02:30] Why Do We Need Habits? [04:27] Weirdest Celebrity Habit Fact [05:42] How Habits Create More Brainspace [06:53] Habit Stacking is a Fancy World for Routine [08:57] Shifting from Routines to Rituals [11:30] Creating Stronger Transitions for Your Day [13:12] Increasing Productivity While Working Remotely [19:18] Rigid Structure Doesn't Make You Productive [24:37] The One Question to Answer to Decide Your Morning Routine   Get free resources for this episode at  TanyaDalton.com/connect   Connect with Tanya Dalton on LinkedIn Watch the episode on YouTube Subscribe on  Apple Podcasts,  Spotify or  Google Podcasts    Full Transcript and Show Notes: TanyaDalton.com/podcast

How to Stop Living on Autopilot

Is the life you're leading the one you've always dreamed of, or are you just ticking boxes on society's checklist? I know I was for far too long. After months of grappling with health challenges and facing the reality of burnout, I’m back with a new episode where we dive into the question, “Does your life spark joy?”In this week’s episode I talk about the power of my Radical Sabbatical and how it helped me to reassess, realign and realize how important it is to build a sustainable life that resonates with who you are, not just what you do.   In this episode you’ll learn:   How can I figure out what makes me happy?   What do I need to prioritize for my mental health?   What makes me happy?   How can I  recognize when I need a break?     Topics Covered: - Radical Sabbatical - Today Show Appearance - Perimenopause  - Substack - Women’s Health - Self-Care and Burnout   Key Moments in the Show: [02:54] The Radical Sabbatical & The Today Show [06:11] Radical Sabbatical & The Murder Scene [09:50] My Body Was Clearly Telling Me [12:44] The Worst Word [17:10] Feeling Like You're in The Void [21:21] What's the Plan Moving Forward? [28:39] What is YOUR Joy?   Get free resources for this episode at  TanyaDalton.com/connect   Connect with Tanya Dalton on LinkedIn Watch the episode on YouTube Subscribe on  Apple Podcasts,  Spotify or  Google Podcasts    Full Transcript and Show Notes: https://tanyadalton.com/podcasts/radical-sabbatical/  

Improve Your Sleep & Increase Productivity

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