The journey into cold water swimming is a metaphor for deeper life changes and confronting personal challenges.

The episode explores the psychological and physiological impacts of cold water on the body, likening it to a reset button that enhances mental clarity and emotional resilience. You'll get insight into the mindset required to embrace the cold, with my conversation with Grant Zehetmayr about his journey into the water.

We cover how acceptance resonates with broader themes of personal growth and mindfulness, which can help us navigate our daily lives amidst external pressures. The community Grant has built, Dawn Stalkers, is a wonderful example of where this can lead to. Their commitment to daily swims regardless of weather conditions, serves as a reminder of the strength found in community and shared experiences.

Key Points and Topics:

• Cold water swimming can serve as a powerful tool for mindfulness and presence.
• The community aspect of cold water swimming enhances motivation and accountability for participants.
• Experiencing discomfort, such as cold water immersion, can foster mental resilience and growth.
• Finding a group to swim with can significantly improve your cold water experience.
• The journey from alcohol dependency to cold water swimming highlights the importance of healthy outlets.
• Embracing acceptance during cold water exposure can transform your relationship with discomfort.

Links referenced in this episode:

• dawnstalkers.com
• saljefferies.com

Worry is a natural phenomenon that many experience, but excessive worrying can be draining and distracting. In this episode, I discuss the importance of understanding worry as a signal of what we care about as well as the need to differentiate between what we can control and what we cannot.

By letting go of the need to control everything - particularly events outside of our personal responses - we can reduce the heaviness of worrying and focus on actionable steps. I also invite you to understand that worry and care are in a spectrum. When we shift perspective from worry to care, this can empower us to take positive action. Do let me know if you apply any of these insights into strategies.

Key points:

• Worry is a normal human condition that can be draining and distracting if excessive.
• It's essential to distinguish between what we can control and what we cannot.
• Recognising that worry often stems from a desire to care about important aspects of life.
• Shifting focus from worry to care can help us take positive actions that matter.
• Understanding that worrying is a process can help alleviate the pressure of labelling ourselves as 'worriers'.
• Using worry as a signal to identify what we genuinely care about can lead to meaningful actions.

Time is our most valuable commodity, and how we manage it can significantly impact our lives and businesses. Abigail Barnes shares her insights on the 888 formula, which emphasizes the importance of balancing sleep, work, and personal time to create a fulfilling life. She discusses the necessity of understanding our individual circumstances and setting long-term goals while remaining adaptable to change.

The conversation also delves into the deeper narratives we tell ourselves about productivity and time management, highlighting the importance of self-awareness and personal choice. Abigail emphasises that true productivity stems from aligning our actions with our values and recognising the stories that shape our perceptions of time.

Key Points:

• Time is our most valuable commodity, and how we manage it shapes our lives.
• The 888 formula suggests we allocate eight hours each to sleep, work, and life.
• Understanding our values and goals helps us make better choices with our time.
• Sleep is essential for productivity; neglecting it leads to long-term health issues.
• Self-awareness and reflection are crucial for identifying time-wasting behaviours and patterns.
• Human design can help us recognise our unique strengths and how to manage our time effectively.

Chapters:

• 00:00 - Intro: The Value of Time
• 00:02 - Understanding Time Management
• 00:13 - The 888 Formula Explained
• 00:59 - Setting Goals for the Future
• 00:23 - The Impact of Sleep on Productivity
• 04:03 - Identifying Personal Time Wasters
• 42:54 - The Inner Child and Time Management
• 44:46 - Overcoming Limiting Beliefs
• 48:15 - Conclusion: Making the Most of Your Time

Abigail's BIO & Information

Abigail Barnes is the founder and CEO of Success by Design Training, an award-winning entrepreneur, author, speaker, and corporate trainer on time management and productive wellbeing. She is a qualified coach, creator of the renowned 888 Formula and host of The Time Management Podcast.

Success by Design Training is on a mission to teach 1 million people how to Become more Productive using The 888 Formula by 2025. 

Abigail holds a BA Hons Degree in Business & Marketing Management, a Professional Postgraduate Diploma in Marketing, DipM ACIM, a certificate in Neuroscience Professional Development, and is a qualified coach.

LINKS

Linkedin: https://www.linkedin.com/in/abigailrbarnes

The Time Management Podcast: https://bit.ly/LISTENEPISODE

Website: www.successbydesigntraining.com

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

Free Chapter: Time Management for Entrepreneurs & Professionals: https://bit.ly/YOURFREECHAPTER

This episode delves into the crucial distinction between first order and second order change, especially for founders and business owners facing challenges. First order change involves making small adjustments to systems without altering the overall framework, while second order change requires a revolutionary shift in worldview that can fundamentally transform an organization. The discussion emphasizes the importance of recognizing when a problem is merely a symptom that can be fixed with a tweak versus when it calls for a deeper, systemic re-evaluation. As listeners reflect on their own challenges, they are invited to consider whether they need to refine their approach or fundamentally rethink their perspective. This exploration not only encourages growth but also highlights the potential for significant transformation in both personal and professional realms.

Key Themes:

• First order change involves tweaking the existing system for better efficiency without altering its core.
• Second order change requires a complete shift in perspective, fundamentally altering how we approach problems.
• Founders often face blocks that necessitate a reevaluation of their worldview to find effective solutions.
• Short-term fixes might seem appealing, but they often overlook the potential for deeper systemic change.
• Understanding the difference between first and second order changes can transform the way challenges are addressed.
• Embracing second order change allows individuals and organizations to unlock greater potential and growth opportunities.

Chapters:

• 00:01 - Introduction to Mindset, Mood and Movement
• 00:09 - Understanding First Order Change
• 01:24 - Exploring Second Order Change
• 02:52 - Identifying Your Challenges
• 04:05 - Conclusion and Call to Action

A rich exploration of the concept of North Star thinking unfolds as Will Polston joins me, Sal Jefferies to discuss the importance of aligning one’s business and personal life with a mission that transcends traditional goal-setting.

We dissect the all-too-common 'when-then syndrome,' where individuals conflate future achievements with happiness, often leading to burnout and dissatisfaction. Will shares his transformative journey, revealing how a pivotal moment of introspection led him to redefine his life’s mission, focusing on empowering others rather than merely accumulating wealth.

The conversation emphasises the need for founders to cultivate a mindset that prioritises growth and contribution, rather than being fixated on specific milestones. Furthermore, they address the power of perspective in shaping one’s reality, underscoring that our interpretations of experiences can significantly influence our emotional states. I trust Will and I provide a compelling roadmap for achieving deeper fulfilment in both personal and professional realms.

Key learnings:

• Understanding the difference between reality and actuality allows for a more fulfilling life experience.
• Identifying your North Star helps provide direction and fulfillment in both personal and business endeavors.
• Goal-setting is often driven by the desire to change how we feel emotionally.
• Resourcefulness can often outweigh the perceived lack of resources in achieving success.
• Perspective shifts can dramatically influence our reality and overall happiness in life.
• Engaging with mentors can provide valuable insights and guidance, enhancing personal growth.

Chapters:

• 00:00 - Introduction to North Star Thinking
• 00:03 - Understanding Reality vs. Actuality
• 00:11 - The Emotional Drive Behind Goals
• 00:23 - The Concept of the North Star
• 00:25 - The Importance of Having a Mission
• 00:49 - The Essence of North Star Thinking
• 00:18 - The Gravitational Force of a North Star
• 03:37 - Will's Personal Journey to North Star Thinking
• 04:26 - The Lightning Moment of Realization
• 01:35 - The Distinction Between Happiness and Expectations
• 01:29 - The Power of Perspective in Changing Reality
• 31:01 - Resourcefulness Over Lack of Resources
• 42:53 - The Role of Mentorship in Personal Growth
• 48:26 - Aligning Goals with Personal Values
• 
  

Links referenced in this episode:

• Learn more about Sal Jefferies
• Learn more about Will Polston
• North Star Thinking: Learn more here or find The Book at Amazon

This podcast episode delves into the concept of being intentional in our daily decisions and actions, emphasising the importance of micro moments of intention. I explain how our nervous system often defaults to reactive behaviour, which can hinder our ability to achieve our larger goals.

By introducing the "one breath rule"—a simple practice of taking a breath before making decisions—listeners can cultivate a more thoughtful and intentional approach. I invite you to reflect on your own intentions and consider how small, intentional choices can lead to greater alignment with their personal and professional goals.

Key Points:

• Being intentional in micro moments can significantly improve decision-making and outcomes.
• The one breath rule helps shift from reactive to responsive decision-making processes.
• Slowing down to find intention is crucial for aligning actions with long-term goals.
• Practicing intentionality in small decisions reinforces larger goals and impactful outcomes.
• Micro moments of awareness can transform how we engage with our daily choices.
• Repetition of intentional practices embeds them into our way of being over time.
• Head to my site for more info or to get in touch - saljefferies.com

Are you a founder or entrepreneur struggling to find your purpose? In this episode, I discuss messaging and purpose expert Brad Bucceri to uncover the secrets behind living and working with purpose. Brad shares powerful insights on how to align your life and business with a deeper sense of meaning. Discover how to identify your "golden thread," overcome emotional roadblocks, and create a purpose-driven business that resonates with your audience.

Key topics include:

• How your purpose is hidden in your biggest problem
• Defining purpose in a business context
• The balance between logic and emotion in decision-making
• How purpose drives success in business and personal growth
• How to use your story and unique journey to connect with customers
• Why small impacts can lead to big transformations

If you're a founder, business owner, or entrepreneur seeking to deepen your understanding of purpose and make a meaningful impact, this episode is for you!

Chapters:

• [00:01] Brad Raw’s Journey to Finding Purpose
• [00:03] How Your Purpose is Hidden in Your Problem
• [00:04] What Does Purpose Really Mean?
• [00:06] Purpose vs. Impact in Business
• [00:09] The Golden Thread: Discovering Your Recurring Themes
• [00:13] Shifting from Perception to Perspective
• [00:20] Using Purpose to Drive Business Success
• [00:27] How to Find Purpose: A 6-Step Process
• [00:35] Emotional Alignment: Connecting with Your Audience
• [00:43] The Risks of Ignoring Purpose: Burnout and Depression
• [00:48] The Power of Asking the Right Questions
• [00:52] Final Thoughts on Finding Purpose and Business Success

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me.

Get in touch with Brad

If this episode has caught your attention and you wish to learn more, then please contact Brad.

Link to the episode I mentioned about Anthropology with Jenny Powers -, "On The Origin Of Being'

In this episode, I am joined by Sam Thomas to explore the evolving concept of success. Sam, an entrepreneur and podcast host, shares personal stories about how his view of success shifted from a purely financial goal to one centred around relationships, fulfilment, and well-being. We discuss how societal pressures, especially on men, shape our success definitions and how these pressures can lead to feelings of failure and self-worth issues.

We share our experience on the importance of aligning success with values like love, relationships, and personal integrity, rather than just financial milestones. Sam also reflects on a pivotal moment when he faced deep emotional struggles, which eventually transformed his perspective on success, teaching him to appreciate the love and relationships surrounding him.

Key Learnings:

1. Redefining Success: Success is not just about financial achievements but also about relationships, fulfillment, and personal growth.
2. Societal Pressures: There is a strong societal focus on financial success, especially for men, which can lead to feelings of inadequacy and failure.
3. The Journey Matters: The process and experiences along the way are more important than reaching specific financial or status milestones.
4. Emotional Health: Success should not come at the cost of personal relationships or emotional well-being.
5. Living in the Present: Finding joy and fulfilment in everyday moments and aligning actions with personal values lead to a deeper sense of success.

Timestamps:

• [00:00] Introduction – How do we define success? Meet Sam Thomas and his journey.
• [00:02] Early Views of Success – Sam’s early ambitions for wealth, cars, and status.
• [00:04] The Pressures of Success – How society pushes financial success and the toll it takes.
• [00:06] External Validation Trap – The dangers of seeking approval from others and how to find inner fulfillment.
• [00:09] Sam’s Turning Point – A personal story of emotional struggle and a shift in perspective.
• [00:18] Success and Relationships – How love and relationships redefined Sam’s idea of success.
• [00:23] Breaking Free from Comparison – How comparing yourself to others leads to feelings of failure.
• [00:33] The Power of Present-Moment Awareness – Learn how to find happiness now, not in the future.
• [00:42] Stories of True Success – Real examples of people finding fulfilment beyond financial success.
• [00:52] Final Thoughts – Aligning your life with your values for long-lasting fulfilment.

Get in touch with Sam

If this episode has caught your attention and you wish to learn more about Sam at County Business Clubs, please contact him here.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me.

To have good business arrangements, we need to know as much as possible. Often, there can be gaps in our knowledge. So, I recommend this model to help uncover what we know and what we need to find out.

The 3 areas / questions we use to clear up ambiguity and get the full picture are as follows:

'The Known knowns' - What do I know that I know?

'The known unknowns' - What do I know that I don't know?

'The unknown unknowns' - what don't I know that I don't know?!

Each of these questions will uncover facts, opportunities, threats and areas for more attention. Finding out what you don't yet know is a smart strategy for all new business arrangements. I strongly recommend doing work in this space before committing to agreements. On a positive note, this really does open up the conversation with business partners and hopes build trust and openness.

The last one, the 'unknown unknowns' is interesting. It opens up space for creative thinking and possibility. It also creates a margin for if/when unknown, and often unexpected things happen, you can be resilient and adaptable.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

In this episode, I speak with Jenny Powers, co-author of On the Origin of Being, about how understanding our evolutionary biology can guide us back to health and fulfilment.

We explore the concept of evolutionary mismatch - how modern lifestyles conflict with our ancestral biology - affecting sleep, work, and overall well-being. Jenny shares insights on reconnecting with nature, aligning with our natural rhythms, and prioritising community to counteract the negative effects of modern life. By making small, practical changes, we can improve health, reduce stress, and find lasting fulfilment.

Key Learnings:

Evolutionary Mismatch: Our bodies haven't evolved to handle the modern environment, causing chronic stress, sleep issues, and diseases.

Importance of Sleep: Blue light exposure and irregular sleep patterns disrupt our circadian rhythms, affecting our mental and physical health.

Role of Nature: Regular exposure to natural light and outdoor environments can reset our natural rhythms, improving overall well-being.

Work Culture: Modern work culture's focus on long hours and productivity is unhealthy. A balanced approach, emphasizing rest and community, is more sustainable.

Human Connection: We thrive in communities, and prioritizing relationships and social support is crucial for mental and physical health.

Flourishing Over Success: True fulfillment comes from balance, connection, and living in harmony with our environment, rather than the pursuit of material success.

Show notes with timestamps.

[00:00:00] Introduction to evolutionary health and wellness – Overview of the episode with Jenny Powers, co-author of On the Origin of Being.

[00:01:20] Jenny Powers: From immunologist to author – Jenny shares her journey from science to writing about human evolution and health.

[00:03:40] What is evolutionary mismatch? – How modern lifestyles disrupt our biology, causing health and wellness issues.

[00:06:50] The science of sleep and circadian rhythms – Understanding how sleep patterns evolved and why blue light impacts us.

[00:13:50] Sal Jefferies’ tips for better sleep – Personal insights on aligning sleep with natural light for improved performance.

[00:16:10] Reconnecting with nature for mental health – How outdoor exposure can reset your circadian rhythm and improve well-being.

[00:22:50] The impact of modern work culture on health – Why long work hours and productivity culture are harmful to our health.

[00:26:30] Achieving work-life balance through community – The importance of community and connection for mental and physical health.

[00:34:40] Consumerism vs. health and happiness – How materialism distracts us from achieving true health and fulfillment.

[00:45:00] Rebuilding health through nature and connection – Why reconnecting with nature and people can improve overall health.

[00:50:30] Eudaimonia: Flourishing vs. happiness – How pursuing long-term fulfillment leads to a more satisfying life.

[00:56:10] Simple steps for a healthier, fulfilled life – Jenny’s actionable advice for improving health and well-being through small changes.

To learn more about Jenny go to her Instagram and her book's site, On the Origin of Being, for more.