This episode explores the transformative power of the two-minute rule for managing everyday tasks and building effective habits. By tackling small tasks immediately and gradually incorporating new habits, listeners can experience mental clarity and enhanced satisfaction in their daily lives. 

• Overview of the two-minute rule and its benefits 
• The mental weight of uncompleted tasks 
• Strategies for using the two-minute rule effectively 
• Insights from James Clear's "Atomic Habits" 
• The importance of building habits in small increments 
• Exploring the role of dopamine in motivation and task completion 
• Encouragement to take action and prioritize small tasks

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You can find the song of the week on the weekly playlist here on Spotify:
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This episode is a brief introduction to me, Sam! it's great to meet you! We also spend some time in the end talking about a habit hack I have for getting me out the door to run on those days when I don't want to (which does happen, for sure. Looking at you, hot humid days in summer).

Want to connect with me directly? Follow me at @superawesomerunner on insta and threads!

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You can find the song of the week on the weekly playlist here on Spotify:
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This episode focuses on the transformative power of journaling as a tool for effective goal setting. By envisioning future successes and immersing oneself in the emotions related to achievements, listeners can engage their subconscious and create a roadmap to their aspirations. 

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You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630

This week, since I’m off for the holiday, please enjoy this episode from a sister show on our network: What are you listening to? with host Jenn. I’m on the show with Matt from the mixtape podcast, and we all enjoy some laughs talking about our favorite Christmas music! 

stay safe and warm everyone! will be back next week with a new episode! Happy holidays!

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You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630

Hi, Sam here, I'm fighting a cold this week, hope you can excuse my stuffed up voice!

Join me this week as I tackle the difficulty of long term goals, and why in the moment, we tend to make the poor choice (vs the choice we actually want to make).

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You can find the song of the week on the weekly playlist here on Spotify:
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What if the fear of trying something new is just your brain's way of keeping you safe? Join me as I unravel how our evolutionary instincts can hold us back, sharing my own experience of taking that first brave step into the unknown. Our brains are hardwired to seek safety and acceptance within social groups, which often makes venturing into unfamiliar territories daunting. Yet, by understanding the roots of our fears, we can begin to dismantle the excuses that bar us from enriching our lives with new adventures.

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You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630

Ever wondered what it takes to transform a simple decision into an extraordinary achievement? Join me, Sam, as I recount my journey of running the New York City Marathon for the first time. You'll hear about the rigorous two-year preparation, the shift in diet and lifestyle, and the unwavering commitment to a goal that seemed daunting at first. It’s a tale that underscores the power of taking that first step toward any dream and the immense satisfaction that awaits at the finish line.

As I faced the marathon's grueling demands, mental and physical barriers loomed large. These challenges tested my resilience and sparked an empowering realization—I had the strength to push through. Supported by friends and family, I adopted strategies to overcome fatigue and emerged with a profound sense of accomplishment. This episode doesn't just share a personal story but offers a universal metaphor for tackling life's big endeavors, inspiring listeners to conquer their ambitions with confidence and perseverance.

With the excitement of crossing the marathon finish line still fresh, I draw parallels to another passion—podcasting. Launching and maintaining a show comes with its own set of challenges, much like training for a marathon. As we gear up for season three, I invite you to reflect on personal goals that align with your core values. Together, let's explore themes of motivation and discipline, celebrate each other's accomplishments, and embrace the journey ahead with gratitude and determination. Follow along and engage on social media for updates and inspiration, where we'll continue to support and uplift one another in our quests for success.

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You can find the song of the week on the weekly playlist here on Spotify:
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Hi all! Another repost this week as I work on new content and some exciting news coming soon! Enjoy another popular episode from the archive.

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This week we cover the feeling of having two different versions of yourself vying for control on whether or not you stick with a new habit. I certainly feel like I argue with myself constantly when I'm trying to introduce change into my life, and I've found a way to help get over that hump and stick with what works best for me!

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You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630

I’ll be back real soon with a new episode, but for now here is a fan favorite / all time best episode!
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This week we cover the benefit of journaling positive experiences in your life, and how it can retrain your brain and expand what you see!

The song of the week is Good Old Days by Macklemore and Kesha.

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You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630

This week we tackle the Central Governor theory (aka mind over matter).

Support the show

You can find the song of the week on the weekly playlist here on Spotify:
https://open.spotify.com/playlist/2wxmDClsiebNBJ2B3Jut5u?si=5edd46976ddc4630