Niko Moon is a country pop singer known for upbeat and positive songs like "Good Time" and "Better Days." Behind those feel-good songs, though, are some tough times. He's struggled with anxiety and panic attacks, and he almost quit music when he couldn't break into the industry.

But he found help with therapy, and now he establishes simple daily routines that help him build mental strength. Some of the things he talks about today are:

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The Happy Cowboy Foundation

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If you liked this episode, you might also like episode "38 — Hunter Hayes: Dealing With Loneliness, Prioritizing Mental Health, and Finding Coping Skills That Work for You"

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Small habits applied consistently over time can help you build unstoppable mental strength. A stronger mindset starts with easy-to-remember strategies that can be summed up by "TLC."

Some of the things I share are:

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If you liked this episode, you might also like episode "128 — 5 Ways to Deal With Negative Thoughts so You Can Train Your Brain to Become Mentally Stronger."

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You probably grew up learning that compliance is a good thing. And you might assume you know when to break the rules — like if you're asked to do something unethical or immoral. However, research shows we often underestimate how likely we are to go with the flow or follow directions, even when those actions go against our values.

Dr. Sunita Sah is an award-winning professor at Cornell University and an expert in organizational psychology. She has spent years studying the psychological impact of compliance and defiance. She's also the author of Defy: The Power of No in a World That Demands a Yes. Some of the things we discuss are:

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SunitaSah.com

Defy

Follow Dr. Sunita Sah on Instagram - @drsunitasah

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Our early life lessons shape our beliefs and behaviors in adulthood. It's important to remember that childhood struggles are not indicative of character flaws but rather developmental imprints on us.

Fortunately, you can learn to recognize the beliefs you've held since childhood that no longer serve you. And when you do, you can break free from ingrained patterns that hold you back in life. Some of the things I share are:

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Episode 132 — Understand Your Habits By Tracing the Emotional Thread That Drives Your Behavior

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If you've ever dieted to lose weight, this episode is for you. We'll discuss the risks of dieting, emotional eating, and cravings and how diet culture leads to unhealthy habits.

Dr. Supatra Tovar is a clinical psychologist, registered dietitian, and accredited fitness expert. She's also the author of Deprogram Diet Culture. Some of the things she talks about are:

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DrSupatraTovar.com

Deprogram Diet Culture

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Whether you want your partner to quit eating so many sugary treats or your colleague to have a better attitude, you're in a powerful position to influence others. While lecturing or nagging doesn't work (and, in fact, can make things worse), there are proven strategies that can influence other people to change.

Developing a clear plan can help you guide someone to change their behavior without overstepping your bounds. Some of the things I share are:

Episode 86 — "The 6 Changes of Change: How to Transform Your Life"

Episode 24 — "How to Help a Loved One with Addiction with CRAFT Trainer Laurie MacDougall"

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We're counting down the most popular episodes of the year and sharing the number one mental strength tip from each show. Discover the top tips from our experts, guests, and most listened-to episodes to wrap up the 2024 season of Mentally Stronger. Some of the things I talk about are:

Episode 132 - Understand Your Habits By Uncovering the Emotional Thread That Drives Your Behavior

Episode 87 - Memory and Mental Health: How Your Emotions Impact What You Remember

Episode 96 - Stop Venting. It's Making Your Mental Health Worse

Episode 92 - 10 Worst Pieces of Advice You'll Find on Social Media

Episode 97 - How Kindness, Goodwill, and a Little Math Can Lead to Success

Episode 88 - Mental Toughness vs. Mental Strength

Episode 128 - 5 Ways to Deal with Negative Thoughts so Your Brain Becomes Mentally Stronger

Episode 93 - How Exercise Improves Your Physical Health

Episode 91 - The Biggest Threats to Your Brain Health and Lifestyle Changes You Should Make Today to Stay Sharp

Episode 89 - Dealing With a Narcissist? How to Empower Yourself

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Email the show — [email protected]

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Wildgrain — For a limited time, Wildgrain is offering our listeners $30 off the first box - PLUS free Croissants in every box - when you go to Wildgrain.com/STRONGER30 to start your subscription. 

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Giant new year resolutions don't work. But a small daily habit could have a profound effect on your life when you engage in them consistently throughout the year. That's why I love the Joy Snapshot--not only is it fun to do but you'll be building mental strength throughout the year while you do it.

Some of the things I discuss are:

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Do you ever wonder why it's so hard to change a habit? Even when we know something might make our lives better, we often get stuck in the same old patterns.

But Dr. Ross Ellenhorn says there's good reason to stay the same. And until we acknowledge those reasons, we aren't likely to change our lives. Dr. Ellenhorn is a renowned psychotherapist and the author of How We Change (And 10 Reasons We Don't). Some of the things he talks about today are:

Ellenhorn.com

How We Change (And 10 Reasons We Don't)

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AirDoctor — Head to airdoctorpro.com and use promo code STRONGER to receive UP TO $300 off air purifiers!

ButcherBox — New users sign up at https://www.butcherbox.com/stronger to receive 2lbs of grass fed ground beef in every box + $20 off when you use code stronger at checkout.

AquaTru — Receive 20% OFF any AquaTru water purifier when you go to AquaTru.com and use promo code STRONGER at checkout!

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Most new year resolutions — whether centered on fitness, finances, or breaking bad habits like smoking — fail to last. That's why it's important to create resolutions that will help you grow mentally stronger. When you have more mental strength, you can reach your goals.

Some of the things I share in this episode are:

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Order 13 Things Mentally Strong Couples Don't Do

BetterHelp — Visit BetterHelp.com/mentallystrong today to get 10% off your first month.

AirDoctor — Head to airdoctorpro.com and use promo code STRONGER to receive UP TO $300 off air purifiers!

ButcherBox — New users sign up at https://www.butcherbox.com/stronger to receive 2lbs of grass fed ground beef in every box + $20 off when you use code stronger at checkout.

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