The FlowCast

This bonus episode is a radio conversation I recently had on Mercier and Friends about the upcoming strongman competition being held in Peterborough.

How do you build integrity?

This episode tackles a challenging question and for some, it may seem like a dose of tough love. It’s packed full of good advice though so I hope you enjoy it!

What is integrity and how do you define your limits in order to live with more integrity in your life?

Some of the points we tackle throughout this episode include:

• How does becoming more self aware lead to integrity?

• What does Seneca have to do with integrity and self-awareness?

• Why Yoda is the embodiment of our integrity episode.

• How our problem with being constantly tethered is leading to a lack of self-awareness.

• What do your emotions and vulnerability have to say about integrity?

• How to bounce back from failure.

• How does integrity lead to flow?

• Being precise with your language and using affirmations.

Books Mentioned in this Episode:

Letters from a Stoic - Senca

Grit - Angela Duckworth

Mindset - Carol Dweck

The Obstacle Is The Way - Ryan Holiday

How To Fail at Almost Everything and Still Win Big - Scott Adams

On this episode we talk:

• Spring cleaning tips and the one and only Marie Kondo

• Why cleaning is messy

• Decluttering your life for more flow and creativity

• What are micro-meditations and how just one breath can change your day.

Be sure to share this episode with friends and family who are currently going through spring cleaning!

Subscribe to this podcast on Apple Podcasts or your favourite podcasting app and be sure to leave us a review to help more listeners find us!

Find out about the Telsi Tabata for studying with intention as well as different breathing techniques and activities that leave you feeling refreshed between exams as well as after all is said and done for the semester.

Show Notes:

8:20 - Where Mallory’s passions lie

16:00 - Where small businesses should start with online marketing

19:00 - Digital Marketing Strategy - what’s the point of a post?

21:30 - Mallory’s thoughts on “Document don’t Create”

24:00 - What’s your competitive advantage?

26:30 - Micro-content - how much is too much?

31:20 - Are you just afraid to post something?

35:30 - Picking your platforms

38:30 - Digital Minimalism

43:00 - Being Present and going all in

44:30 - Followers vs. follower count and Instagram tactics

Books Mentioned:

Digital Marketing Strategy - Mallory Graham

Jab, Jab, Jab, Right Hook - Gary Vaynerchuk

Crushing It! - Gary Vaynerchuk

Crush It - Gary Vaynerchuk

Digital Minimalism- Cal Newport

Atomic Habits - James Clear

Take some time this weekend to recharge out of respect for World Sleep Day and the deficit we all automatically accumulated with losing an hour of sleep from Daylight Saving’s Time

This episode tackles the recent statement that’s been floating around about one hour in a float tank being equivalent to six hours of sleep.

Find out more about where the line should be drawn on making extreme statements like this.

You can also read the blog post here if you prefer a text-based summary.

What is the flow state and how do you achieve it? This episode covers the research and details behind the flow state as is outlined in the book Flow by the scientist who pioneered the research and term flow itself.