In this episode of My BrainWise Coach, hosts Cole Bastian and Phil Dixon delve into the intricacies of delivering difficult feedback in both professional and personal contexts. Building upon previous discussions about transitioning and setting resolutions, they explore the importance of clear intentions, psychological safety, and non-judgmental communication. They emphasize the need for establishing trust, understanding individual preferences, and using open-ended questions to foster better outcomes. The episode also covers strategies for taking pauses during heightened emotional states and the significance of coaching up to improve feedback delivery. Real-life examples and personal experiences underpin the practical advice offered, making this a comprehensive guide to enhancing dialogue and strengthening relationships.

00:00 Welcome and Introduction

00:17 Reflecting on Past Topics

01:37 The Importance of Feedback

03:01 Strategies for Effective Feedback

05:50 Psychological Safety in Feedback

07:43 Feedback in Personal Relationships

16:10 Ownership and Responsibility in Feedback

20:45 Structuring One-on-One Meetings

26:35 Open-Ended Questions in One-on-Ones

26:58 Thinking Currency: A Key Concept

27:36 Structuring Effective One-on-Ones

28:28 Understanding Reward Currency

30:02 Avoiding Assumptions in Feedback

31:31 The Platinum Rule in Feedback

32:52 Validation vs. Agreement

36:35 Managing Emotional Triggers

43:03 Coaching Up: Giving Feedback to Your Boss

49:51 Summarizing Effective Feedback Strategies

51:07 BrainWise Moments: Personal Reflections

In this episode of Neuroscience Digest, powered by My BrainWise Coach, hosts Cole Bastian and Phil Dixon explore the science of positivity and its profound impact on cognition, physical health, relationships, and future outlook. They dive deep into how positive emotions influence the brain's dopamine circuitry, improve stress management, sleep quality, and overall well-being. Practical advice on incorporating gratitude, curiosity, and reframing negative thoughts is discussed, alongside the importance of avoiding negative comparisons with others. The episode aims to bridge the gap between knowing and actively practicing positive habits to foster a healthier, happier life.

00:00 Introduction to Neuroscience Digest

01:00 Exploring the Power of Positivity

03:35 The Neuroscience Behind Positive Emotions

07:23 Practical Tips for Cultivating Positivity

12:11 The Interplay of Stress, Sleep, and Positivity

15:26 The Role of Curiosity and Reframing

21:50 Final Thoughts and Encouragement

In this episode of My BrainWise Coach, hosts Cole Bastian and Phil Dixon guide listeners through exercises to define and achieve their desired future states, drawing on neuroscience and behavioral science principles. They discuss the transition map, plan pathways to desired futures, and delve into exercises such as action evaluations and risk assessments. Listeners are walked through a real-time action evaluation exercise focused on achieving financial freedom. Phil and Cole offer practical advice on generating ideas and managing the feasibility of plans. This episode emphasizes practical steps for progress and encourages listeners to share their experiences with these techniques.

00:00 Welcome and Introduction

00:21 Recap of Previous Episodes

01:37 Defining the Pathway to Your Future State

01:54 Exercises for Personal Growth

02:52 Planning and Goal Setting

06:44 Action Evaluation Exercise

11:25 Addressing Financial Freedom

16:57 Managing Tension and Maintaining Relationships

25:04 The Power of Preemptive Planning

25:32 Building Flexibility into Your Plans

26:11 Creating Effective Communication Protocols

27:12 Understanding and Managing Tension

27:58 The Three Columns of Prevention, Observation, and Recovery

28:28 The Aftermath of a Fight: Gottman's Approach

29:02 The Art of Genuine Apology

31:33 Summarizing Apology Techniques

34:00 The Grid Method for Risk Analysis

39:28 Generating Breakthrough Ideas

44:59 Mind Mapping vs. Spider Mapping

47:16 Final Thoughts and Exercises

In this episode, Neuroscience Digest kicks off its second season with an in-depth exploration of how doubt can actually boost motivation. The hosts discuss new research highlighting that questioning one's doubts can lead to increased commitment to goals. They delve into the implications of mental models and share real-life examples, emphasizing the importance of balancing confidence and caution. The episode wraps up with practical tips on managing doubts and making firm commitments to achieve resolutions, encouraging listeners to understand their mental models and foster resilience.

00:00 Welcome to Season Two of Neuroscience Digest

00:50 Exploring the Neuroscience of Doubt

03:48 Practical Applications of Mental Models

12:13 The Impact of Cultural and Personal Mental Models

17:42 Overcoming Doubts and Making Commitments

21:18 Conclusion and Next Steps

In the first episode of season two of My BrainWise Coach, hosts Cole Bastian and Phil Dixon delve into the neuroscience behind why so many people struggle to keep their New Year's resolutions. They discuss everything from dopamine bursts to stress, explaining why our brains find it so challenging to implement change. The episode offers practical strategies for setting achievable goals, creating new habits, and recovering from setbacks. Additionally, the hosts highlight the importance of sleep, positive mental models, and short-term gratifications to maintain motivation and success. With insights into how to design resolutions in line with how the brain works, this episode is a must-listen for anyone committed to making lasting changes in the new year.

00:00 Introduction to BrainWise Coach Season 2

00:34 The Neuroscience of Resolutions

01:22 Temporal Landmarks and Resolutions

03:41 Setting Realistic Resolutions

07:19 The Importance of Accountability

10:32 Gradual Lifestyle Changes

20:01 Short-Term vs. Long-Term Gratification

23:53 Learning from Failure

24:57 The Snowball Effect for Debt Payoff

25:47 Setting Flexible Goals

26:17 Brain Exercises and Flexibility

29:27 SMART Goals with a Twist

32:25 The Importance of Sleep

33:24 Self-Identity and Manifestation

37:41 Celebrating Success

38:47 Final Thoughts and Challenges

In this special holiday edition of Neuroscience Digest powered by My BrainWise Coach, hosts Cole Bastian and Phil Dixon explore the emerging concept of JOMO (Joy of Missing Out). Unlike FOMO (Fear of Missing Out), JOMO highlights the psychological benefits of disconnecting from social media and constant engagement. The episode delves into recent research findings on JOMO, discussing its potential to improve present moment focus and overall wellbeing. They encourage listeners to experiment with periods of disconnection to see if it brings greater joy and reduced stress, especially during the holiday season. Finally, the hosts wish their audience a joyful holiday season, emphasizing the importance of genuine connections and self-awareness.

00:00 Welcome to Neuroscience Digest: Christmas Edition

01:07 Introducing JOMO: The Joy of Missing Out

01:31 Research Insights on JOMO

04:59 Personal Reflections on JOMO

06:31 Practical Tips for Embracing JOMO

11:13 Final Thoughts and Holiday Wishes

In this milestone 26th episode of 'My BrainWise Coach', hosts Cole Bastian and Phil Dixon celebrate the successful completion of their first season and reflect on how the power of influences from the past shapes our present and future. This episode covers the major themes of past experiences and influencers, how they impact current life decisions, and methods to identify positive and negative patterns. Exercises such as recounting influences, reflecting on major life events, and understanding personal influences provide insights into crafting a more intentional future. The hosts also invite listeners to join in on this reflective journey and explore how past experiences can inform a better future, setting the stage for upcoming discussions on the neuroscience of resolutions and goal-setting. The episode is filled with practical advice, personal anecdotes, and detailed exercises aimed at helping listeners understand and navigate their personal journeys.

00:00 Welcome and Milestones

01:07 Holiday Greetings and Community Support

02:11 Series Recap: Unstuck in Your Life

03:11 Exploring the Past: Influences and Lessons

07:18 Major Influences: Personal Reflections

23:03 Influence and Reciprocity

32:08 The Influence of Authority

32:43 Validating Authority in the Age of Social Media

35:01 The Power of Scarcity

36:23 Personal Experiences and Influences

39:52 Exploring Personal Influences

44:49 Reflecting on Positive and Negative Experiences

54:00 Life Events and Patterns

58:47 Summarizing and Looking Ahead

In this episode of Neuroscience Digest, hosts Cole Bastian and Phil Dixon delve into the emerging terms 'doomscrolling' and 'cyberchondria.' They discuss how doomscrolling—compulsively consuming negative news—hijacks the brain's threat and reward circuits, leading to increased stress, degraded attention, and impaired emotional regulation. Phil provides practical tips to break free from this harmful habit, such as setting time limits and replacing the behavior with healthier alternatives. The conversation then transitions to cyberchondria, the excessive online searching for health information that exacerbates health anxiety. They explore the overlap between doomscrolling and cyberchondria, emphasizing the importance of consulting healthcare professionals instead of relying solely on online information. The hosts conclude with strategies to maintain a balanced and healthy approach to consuming news and health information online.

00:00 Introduction to Neuroscience Digest

00:35 Emerging Terminology: Doom Scrolling and Cyberon

01:07 The Neuroscience Behind Doom Scrolling

02:00 Impact of Social Media Algorithms

02:57 Addictive Nature of Doom Scrolling

06:13 Negative Effects on Mental and Physical Health

10:11 Strategies to Combat Doom Scrolling

15:58 Understanding Cyberchondria

21:07 Conclusion and Final Thoughts

In this episode of My BrainWise Coach, hosts Cole Bastian and Phil Dixon continue their series on navigating life transitions. They emphasize the importance of understanding your current state, which includes recognizing mental models, identifying strengths, evaluating motivation, and assessing life phases. Phil recaps prior episodes on defining a future state and introduces exercises to help bridge the gap between where you are and where you want to be. They discuss the significance of self-awareness, the impact of mental models, and practical tools like feedback and the motivation matrix to facilitate successful transitions. Both hosts share personal anecdotes to illustrate their points, making this a comprehensive guide for anyone looking to navigate change effectively.

00:00 Welcome to My BrainWise Coach

00:56 Recap of Previous Episodes

02:51 Understanding Your Current State

03:47 Exploring Skill Sets and Strengths

04:54 Behavioral Assessments and Tools

06:57 Life's Phases and Current Environment

09:22 Maximizers vs. Satisfiers

14:09 Mental Models and Worldviews

26:31 Alice's Curiosity and Belgian Traditions

27:44 Exploring Mental Models and Shadow Beliefs

29:25 Using AI to Identify Themes

33:46 The Motivation Matrix

40:26 Feedback as a Tool for Growth

43:41 BrainWise Moments and Reflections

BrainWise Tips and Key Takeaways

1. Reflect on Mental Models: Regularly challenge and reflect on long-held beliefs to determine their relevance to your current goals.
2. Embrace Feedback as a Gift: View feedback as an opportunity for growth, deciding how it might best serve you.
3. Balance Work and Passion: Spend your time on tasks that fulfill and energize you, maximizing your personal and professional life balance.
4. Self-Awareness is Key: Acknowledge your feelings and experiences without judgment, increasing self-awareness and emotional intelligence.
5. Use Life Phases as a Compass: Recognize how different stages of life can reframe priorities and adjust your strategies accordingly.
6. Value Diverse Perspectives: Broaden your understanding by considering differing viewpoints to enrich your insight into the self.
7. Prioritize One Change at a Time: Avoid overwhelming yourself by focusing on one area of change until it becomes manageable.
8. Cultivate Resilience Through Self-Reflection: Regularly reflect to strengthen emotional resilience and prepare for future challenges.
9. Utilize AI Tools: Leverage technology to assist in recognizing patterns and themes in your personal growth journey.
10. Create a Roadmap for Change: Develop a clear plan that bridges your current state to your desired future. :)

In this episode of Neuroscience Digest, Cole Bastian and Phil Dixon explore recent research on the impact of exercise on brain health. They discuss studies revealing that even short bursts of physical activity can significantly improve cognitive function, stress resilience, and brain volume. The hosts emphasize the importance of attainable exercise goals and how these can lead to long-term benefits for brain resilience and overall mental health. Listeners are advised to implement small, sustainable changes in their exercise routines to achieve measurable positive outcomes for their brain.

00:00 Introduction to Neuroscience Digest

00:46 The Benefits of Short Bursts of Activity

01:38 Understanding Research and Sample Sizes

02:36 Exploring the Impact of Exercise on Brain Resilience

03:18 Practical Tips for Reading Scientific Papers

08:42 Exercise and Brain Volume

13:29 The Neuroscience of Resolutions

15:03 Setting Realistic Exercise Goals

18:01 Conclusion and Final Thoughts