For the first episode of The Coach Up, we've got three different experts—Brad, Steve, and Katy Milkman, a behavioral scientist at Wharton—offering three different perspectives on how to think through goal-setting in the new year. You'll learn the difference between an open goal and a specific goal, when to pick a small goal versus when to pick a big goal, why something called "the what the hell effect" can derail your goals, and the subtle but powerful mindset shift that will help you stay on track when you get discouraged. Plus: why both video games and mountains are useful metaphors when thinking through goals.
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 Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 Hosted on Acast. See acast.com/privacy for more information.

002 - The Coach Up: How to Set Better Goals

FAREWELL, a Growth Equation podcast, is about performance, giving you the proven, evidence-based habits and strategies that, if practiced consistently, will help you do and feel good, cultivate a healthy mind and body, and perform your best on the things you care about most. There will be two episodes per week: one longer episode featuring either an interview between host Clay Skipper and athletes, coaches, psychologists, and authors, among others, or a roundtable between Clay, Brad Stulberg, and Steve Magness, where the three discuss and share insights on news and topics related to performance, health, and wellness; and one shorter episode, called “The Coach Up,” which is basically a 1-on-1 coaching session, explaining, in 10-15 minutes, a performance-related tool or idea and how to apply it to your own life. Hosted on Acast. See acast.com/privacy for more information.

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We humans have a tendency to get in our own way. When it comes to starting new habits, changing our behavior, or making big decisions, we create all kinds of complications for ourselves. Fortunately, we’ve got Katy Milkman, a Wharton professor and expert on the science human behavior. Today, she gives strategies for beating our impulsivity (which she calls the “granddaddy” of obstacles to behavior change), making hard decisions, and why sometimes the best solution involves subtraction not addition. 
If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidStitcher
 Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 
Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information.

033 - How to Change Your Behavior and Make Better Decisions  (with Katy Milkman)

Brad has been a performance coach for some time now, working with executives, physicians, founder, attorneys. Today, we're going to get a little insight into what that work  looks like. Brad shares one of the strategies he uses with his clients to help them organize and more effectively mange their lives, and achieve their goals: his three-tiered coaching pyramid. 
If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidStitcher
 Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 
Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information.

032 - The Coach Up: Use this Pyramid to Organize Your Life

For the last couple decades, Cal Newport has been thinking about how to do quality work productively, effectively, and sustainably. His latest book Slow Productivity, a New York Times bestseller, presents a refreshingly sane idea: that we might be able to do more work and not be completely burnt out or exhausted doing it. Today, Clay and Brad sit down with Cal to talk through how that’s actually possible. Plus, as a computer scientist and productivity expert, Cal lays out his most effective work strategies and best practices for good digital hygiene. 
If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidStitcher
 Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 
Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information.

031 - Let's Make Work — and Technology — Less Insane (with Cal Newport)

Mantras are a good tool to have in your toolkit when life inevitably gets frustrating and difficult (to wit: in their FAREWELL interviews, ultrarunner Courtney Dauwalter and triathlete Chelsea Sodaro both shared how mantras have helped them become world-class athletes). Today, Clay shares three of his favorite mantras, phrases that have helped him manage anxiety, work, and exercise over the years.
If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidStitcher
 Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 
Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information.

030 - The Coach Up: 3 Mantras for Work, Anxiety, and Exercise

This week, NCAA March Madness wrapped up, and two teams were crowned National Champions—which means 134 other teams lost. This is the hard reality of any type of competition: the vast majority of people who compete will lose. But it's those who know how to lose well that can best set themselves up for a future win. On today's episode, Steve, Brad, and Clay discuss the best way to cope with the acute loss in a competition, and the more general loss of ability that comes with age: how can we learn to adapt as our bodies and skills change, and not chase the ghost of who we once were? 
If you are enjoying FAREWELL, do us a huge favor: text your favorite episode to three people so they can enjoy it, too. Thanks!iTunes and Apple PodcastsSpotifyAndroidStitcher
 Got a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503 
Find Brad, Steve, and Clay on Instagram: @bradstulberg, @stevemagness, and @clayskipper Hosted on Acast. See acast.com/privacy for more information.

002 - The Coach Up: How to Set Better Goals

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