The Happiness Squad Podcast with Ashish Kothari

As the world's pressures pile up, many of us struggle to bounce back in life and at work. How do you keep performing at your best without losing your mental edge? Just like we can train our bodies to handle physical demands, we can also improve our mindsets to stay resilient under pressure.

In this episode of the HAPPINESS SQUAD Podcast, Ashish Kothari and Dr. Karen Doll, explore the art of psychological fitness and how to build the mental muscle you need to handle stress, overcome setbacks, and thrive in any environment.

Dr. Karen Doll is a licensed psychologist, consultant, and coach specializing in workplace mental health and professional development. She has over 25 years of experience helping high-achieving professionals maximize their performance through strategic coaching and mental health initiatives.

Dr. Doll is the author of Building Psychological Fitness: How High Performers Achieve with Ease and focuses on improving mental resilience, workplace well-being, and psychological fitness. She also serves as the Chair of the Harvard University Human Flourishing Program's "Flourishing at Work" initiative, promoting mental health strategies for thriving work environments​.

Things you will learn from this episode:

• What is psychological fitness?

• The leadership impact of building psychological fitness

• Why we’re not as self-aware as we think

• Biggest drivers of stress and burnout

• The importance of integrating meaning into work

Your mind is your most valuable asset—time to treat it like one. Listen to the full episode now!

• Dr. Karen Doll’s Website: https://www.drkarendoll.com/ 

• The Johari Window - Building Self-awareness and Trust: https://www.mindtools.com/au7v71d/the-johari-window 

• Reflected Best Self Exercise: https://reflectedbestselfexercise.com/about 

• Building Psychological Fitness: How High Performers Achieve with Ease (Psychological Fitness (for individuals, professionals, organizations) by Dr. Karen Doll: https://www.amazon.com/Building-Psychological-Fitness-professionals-organizations-ebook/dp/B09GJ6MSVF 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

Are you tired of waking up every morning, dragging yourself to the office, and counting the hours until you can clock out? If you feel your job is just a series of endless tasks without real meaning, you're not alone. Many professionals find themselves stuck in a cycle of monotony, feeling like they're just going through the motions. But work doesn't have to be this way.

In this episode of the HAPPINESS SQUAD Podcast, Ashish Kothari, Founder of HAPPINESS SQUAD, shares how to uncover and activate your purpose to transform your work life into a happier and more fulfilling one.

Things you will learn from this episode:

• Rethinking the link between purpose and work

• The importance of purpose at work

• Strategies to activate purpose at work

• The impact of a purpose-driven culture in an organization

Finding and activating your purpose can turn any role into a rewarding adventure. Don’t settle for just a paycheck—find out how to ignite your passion at work.

Tune in to this epic episode now!

• Ikigai and subsequent health and wellbeing among Japanese older adults: Longitudinal outcome-wide analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814687/ 

• The Power of Purpose: How Ikigai Can Help Us Live Longer: https://www.forbes.com/sites/nelldebevoise/2023/10/06/the-power-of-purpose-how-ikigai-can-help-us-live-longer/ 

• Effect of a Purpose in Life on Risk of Incident Alzheimer's Disease and Mild Cognitive Impairment in Community-Dwelling Older Persons by Patricia Boyle: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897172/ 

• Jiro Dreams of Sushi (2011 movie)

• Rewire Program: https://happinesssquad.com/rewire-program/ 

• Apple Podcast: https://podcasts.apple.com/us/podcast/the-happiness-squad/id1663683864

• Website: https://happinesssquad.com/

• Instagram: https://www.instagram.com/myhappinesssquad/ 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

Life’s challenges are inevitable. The stress and setbacks are part of the deal. But while you can’t always control what happens to you, you can always control how you respond; you can always CHOOSE HAPPINESS! 

However, choosing happiness isn’t always easy. It takes effort, intention, and courage, especially when the going gets tough. But making that choice can help you reclaim your life and find peace amidst the chaos.

In this episode of the HAPPINESS SQUAD Podcast, Ashish Kothari and Dr. Elia Gourgouris, America’s Happiness Doctor, dive deep into what choosing happiness every day means.

Dr. Elia Gourgouris is an acclaimed psychologist, author, and keynote speaker specializing in happiness and well-being. With over 30 years of experience, he helps individuals and organizations achieve lasting happiness through practical strategies and self-care practices. Dr. Elia is the author of Seven Paths to Lasting Happiness and Seven Keys to Navigating a Crisis and is dedicated to spreading joy and positivity worldwide. 

In the conversation, they share practical tips and insights on cultivating lasting happiness through simple, daily habits.

Things you will learn from this episode:

• The seven paths to lasting happiness

• What it means to “feed your soul”

• Why self-forgiveness is hard

• How to choose happiness every day

• The power of kindness

Ready to take back control and start living your best life? Let’s get into it.

Tune in to the full episode now!

• Websites:

• https://www.dreliagourgouris.com/

• https://www.thehappinesscenter.com/ 

• 7 Paths to Lasting Happiness: Happiness the Ultimate Success in Life: https://www.amazon.com/Paths-Lasting-Happiness-Ultimate-Success/dp/0996229000 

• 7 Keys to Navigating a Crisis: A Practical Guide to Emotionally Dealing with Pandemics & Other Disasters: https://www.amazon.com/Keys-Navigating-Crisis-Practical-Emotionally/dp/1734943815 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

The relentless demands of modern life are drowning us in noise, leaving us anxious and burned out. The digital age has us constantly plugged in, leaving little room for the quiet we desperately need. How do we find peace and unlock our inner clarity?

In this episode of the HAPPINESS SQUAD Podcast, Ashish Kothari and Justin Zorn, an Author at HarperCollins, explain the science of silence and offer practical tips on how to find quiet in this noisy world.

Justin Zorn is an author, adviser, and former Congressional Legislative Director. He has written on climate, economics, and international affairs for top publications like Harvard Business Review and The Atlantic. 

His book, published by HarperCollins and Penguin, was translated into 14 languages and became a bestseller on Audible. Justin co-founded a Congressional staff talent pipeline and launched a mindfulness program in the US House. He holds graduate degrees from Oxford and Harvard and lives in Santa Fe, NM, with his wife and three children.

Discover how to tune out the distractions and tune into yourself.

Things you will learn from this episode:

• Understanding your moments of deepest silence

• Silence as a leadership tool

• How leaders can cultivate pristine attention

• Silence as a pathway to wisdom

Explore practical strategies for embracing silence, reclaiming your focus, and connecting more deeply with yourself and others. Tune in to the full episode now!

• Justin Zorn website: https://justinzorn.com/ 

• Justin Zorn on X: https://x.com/j_talbot_zorn 

• CEPR: https://www.cepr.net/staff-member/justin-talbot-zorn/

Recent articles by Justin Zorn: 

• https://www.santafenewmexican.com/opinion/my_view/new-mexico-must-become-a-catcher-of-rain/article_cfdb9974-38f9-11ef-924f-53f5f86eaee8.html

• https://thehill.com/opinion/finance/4516318-corporate-america-must-step-up-to-save-the-child-tax-credit/

• https://www.vox.com/the-highlight/23178783/the-power-of-silence-in-a-deafening-world

• https://hbr.org/2022/05/how-to-build-a-culture-that-honors-quiet-time

• https://prospect.org/power/reverse-trump-era-brain-drain/

• https://hbr.org/2018/10/how-the-u-s-can-rebuild-its-capacity-to-innovate

• https://www.newsweek.com/green-new-deal-red-state-farmers-1444678

• https://hbr.org/2021/02/a-better-way-to-measure-gdp

• https://time.com/6311363/harvest-trillion-gallons-of-rainwater/ 

• Golden: The Power of Silence in a Noisy World by Justin Zorn: https://www.amazon.com/Golden-Power-Silence-World-Noise-ebook/dp/B09CPZZSPS?ref_=ast_author_dp

• O silêncio vale ouro: Como cultivar a quietude e viver com mais energia, clareza e conexão (Portuguese Edition): https://www.amazon.com/sil%C3%AAncio-vale-ouro-cultivar-Portuguese-ebook/dp/B0C54961W7?ref_=ast_author_mpb

• Ruhe: Wie wir den Lärm der Welt bewältigen und in der Stille Klarheit finden (German Edition): https://www.amazon.com/Ruhe-bew%C3%A4ltigen-Stille-Klarheit-finden-ebook/dp/B09X1QS5HX?ref_=ast_author_dp 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

Our world revolves around constant hustle and achieving more, often at the expense of rest. But if we only knew how immeasurable the rewards of quality sleep are, we wouldn't take rest for granted. In this HAPPINESS SQUAD Podcast episode, Ashish Kothari and Sleep Neuroscientist Dr. Els van der Helm discusses how better sleep management can boost our overall productivity.

Dr. Els van der Helm is a distinguished sleep neuroscientist, adjunct professor at IE Business School, and lecturer at St. Gallen and IMD Business Schools. Named one of the top five sleep experts by Thrive Global, she consults globally on sleep, performance, and well-being, helping leaders and organizations enhance productivity and health.

The conversation covers the detrimental effects of sleep deprivation, the common myths about sleep (like catching up on sleep over the weekend or using substances like alcohol or sleeping pills to improve sleep), and practical advice for improving sleep habits. 

Things you will learn from this episode:

• The importance of sleep

• Emotional and physical damages of sleep deprivation

• The ripple effects of sleep deprivation on workplace dynamics

• How sleep management boost productivity and well-being

Quality sleep shouldn’t be optional. Tune into our full episode now!

• Dr. Els van der Helm newsletter: https://mailchi.mp/elsvanderhelm/newsletter 

• Shleep by Dr. Els van der Helm: https://www.youtube.com/@shleep2872 

• Healing your workforce thrive by sleeping better: https://www.elsvanderhelm.com/ 

• Alum Els van der Helm changes attitudes to sleep: https://www.mckinsey.com/alumni/news-and-events/global-news/alumni-news/success-with-a-capital-zzzz-alum-els-van-der-helm-changes-attitudes-to-sleep 

• Sleepio: https://www.sleepio.com/sleepio/welcomeus/401#1/1 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

Unhappiness habits are guests we'd all rather evict. They can creep into our lives subtly, often masked as normal daily routines. But these seemingly harmless habits can have a profound impact on our overall well-being. It's time to identify the patterns holding you back and replace them with healthier alternatives.

In this second part of the HAPPINESS SQUAD Podcast series about unhappiness habits, Ashish Kothari, Founder of HAPPINESS SQUAD, shares three detrimental habits that might be sabotaging your happiness and offers practical solutions to break free from their grip.

Things you will learn from this episode:

• 5 ways to break the unhappy habit of sitting

• What’s causing you to sleep less?

• Improving your sleep quality and quantity

• 3 ways to re-engage and reconnect with nature

Tune in to discover how to break free from unhappiness.

• https://www.cnn.com/2024/01/25/health/effects-of-sitting-on-mortality-wellness/index.html 

• https://www.cuimc.columbia.edu/news/shortening-sleep-time-increases-diabetes-risk-women 

• https://vcresearch.berkeley.edu/faculty/matthew-walker 

• https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X 

• https://www.smithsonianmag.com/smart-news/does-exposure-green-spaces-childhood-lead-better-mental-health-180971590/#:~:text=Using%20satellite%20data%2C%20the%20researchers,mental%20health%20conditions%20in%20adulthood. 

• Rewire Program: https://happinesssquad.com/rewire-program/ 

• The Happiness Squad on Apple Podcast: https://podcasts.apple.com/us/podcast/the-happiness-squad/id1663683864

• Happiness Squad Podcast: https://podcast.happinesssquad.com/ 

• Happiness Squad website: https://happinesssquad.com/

• Happiness Squad on Instagram: https://www.instagram.com/myhappinesssquad/ 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

• Also mentioned in the episode:

The Blue Zones: Secrets for Living Longer: https://danbuettner.com/books/

We've all got an inner critic, that pesky voice whispering doubts and insecurities. But for some, this critic morphs into a full-blown bully, undermining self-worth and happiness. Self-bullying is the silent enemy of potential, a hidden obstacle to overall well-being. 

In this episode of the HAPPINESS SQUAD Podcast, Anna Marie Frank, Founder of Happy Whole You, shares tips on how to overcome self-bullying to embrace your holistic health.

Anna Marie Frank is a brain health expert and holistic wellness practitioner with a PhD in Natural Medicine. Her mission is to end mental health stigma and help people optimize their brains and body through lifestyle changes and holistic approaches. 

A survivor of depression, dyslexia, and ADD, she founded Happy Whole You to share her knowledge and create effective brain health solutions. Her book, "Stop Bullying Yourself!", offers practical guidance for overcoming self-doubt and achieving success.

Things you will learn from this episode:

• Viewing hardships as lessons

• Recognizing and shifting negative thoughts

• How to recognize self-bullying

• Key strategies to stop bullying yourself

Break free from the chains of self-bullying and unlock your true potential. Tune in now!

• Happy Whole You: https://happywholeyou.com/ 

• Blogs at Happy Whole You: https://happywholeyou.com/blogs/news 

• Stop Bullying Yourself Book: https://happywholeyou.com/products/stop-bullying-yourself 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

Despite advancements in efficiency, many are wrestling with being too busy. We've removed friction from tasks like travel, banking, and meetings, yet why are we busier than ever? How do we get out of it?

In this episode of the HAPPINESS SQUAD Podcast, Ashish Kothari and Kate Sotsenko, Founder and Productivity & Leadership Coach at thegoodbusy.com, dig into the root causes of "bad busy," and explore how to be “good busy” and reinvent your approach to productivity.

Kate Sotsenko is a seasoned Productivity and Leadership Coach, dedicated to helping busy team leaders reclaim their time and boost productivity. With firsthand experience of the damaging effects of "bad busyness," including temporary vision loss and migraine attacks, Kate understands the toll of unproductive work on personal well-being. 

She teaches the art of curiosity and organization, enabling her clients to free up time for personal and professional growth. As the founder of TheGoodBusy.com, Kate offers practical strategies to transform overwhelmed leaders into efficient and fulfilled professionals.

In the conversation, Kate shares practical tips for overcoming the common challenges of moving from "bad busy" to "good busy."

Things you will learn from this episode:

• Understanding “Bad Busy”

• The "Good Busy" Framework

• Personal Practices for Well-being

• The importance of coaching in managing productivity

Tune in now, and you’ll learn practical steps to shift from “bad busy” to “good busy,” and reclaim your time and energy!

• Check out The Good Busy by Kate Sotsenko here: https://thegoodbusy.com/ 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

• Kate recommends “The Coaching Habit” by Michael Bungay Stanier: https://www.mbs.works/coaching-habit-book/

Let's face it, traditional top-down leadership styles just don't cut it anymore. Employees today are looking for something more than just a boss who dictates orders. They want a leader who understands them, values their contributions, and invests in their growth. Human-centric leadership offers a solution.

In this episode of the HAPPINESS SQUAD Podcast, we’ll explore how human-centric leadership can create cultures that value people with Jehanzeb Noor, President & Managing Director at Trivium Packaging.

Jehanzeb Noor is the President & Managing Director at Trivium Metal Products, specializing in growth execution and technology commercialization in the Medical Device and Industrials sectors. Previously CEO of Smiths Medical and a leader at Amcor, Jehanzeb has a track record of enhancing shareholder value, driving strategic growth, and integrating social responsibility into business practices.

Things you will learn from this episode:

• 3 Qualities that Build a Human-Centric Culture

• Understanding human-centric leadership

• 6 tips to enhance mentorship

• 5 ways to enhance leadership

Tune in now and discover how human-centric leadership can create a ripple effect of positivity throughout your organization.

Websites: 

• http://mckinsey.com/

• https://operations-extranet.mckinsey.com/

• http://www.mckinsey.com/client_service/marketing_and_sales 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life.https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655

Despite living in a time of incredible prosperity, record-breaking GDP, and life-saving advancements, many of us feel increasingly stressed, anxious, and dissatisfied. This paradox—abundance alongside unhappiness—is what we’ll tackle in this episode of the HAPPINESS SQUAD Podcast with Ashish Kothari, Founder of HAPPINESS SQUAD.

In this episode, we’ll unravel the hidden habits that might be unconsciously chipping away at our well-being. Learn how to identify and break free from these "unhappiness habits" that hold you back from a more fulfilling life.

Things you will learn from this episode:

• “Unhappiness Habits” that drive lower life satisfaction and increased stress

• Happy practices that help fix your broken sleeping patterns 

• How to kill the habit of comparison

• Breaking free from the addiction to technology

Tune in to this episode now and learn to identify and break the habits that contribute to your unhappiness.

• Rewire Program: https://happinesssquad.com/rewire-program/ 

• The Happiness Squad on Apple Podcast: https://podcasts.apple.com/us/podcast/the-happiness-squad/id1663683864

• Happiness Squad Podcast: https://podcast.happinesssquad.com/ 

• Happiness Squad website: https://happinesssquad.com/

• Happiness Squad on Instagram: https://www.instagram.com/myhappinesssquad/ 

• Hardwired for Happiness: 9 Proven Practices to Overcome Stress and Live Your Best Life: https://www.amazon.com/Hardwired-Happiness-Proven-Practices-Overcome/dp/1544534655