This 10th and last episode marks the end of Season 1 of The M3 Mile, and I wanted it to be extra special. It is different than previous episodes as it includes twice as much content (I thought that this’d be a great way to wrap this up!) and also includes a special message to you, whom I’ve had the immense pleasure to spend the last 9 weeks with, providing you with bite-sized insights and strategies for you to apply straight away to help you climb and move your mountains! Plus, you’ll also read 2 behind-the-scenes moments in the post itself ;-)

So, in this last episode, I wrap this first season up by focusing on expectations. Expectations are critical as whether or not you realise it, we have expectations about absolutely everything. Something happens in our brain every time we do not meet an expectation, every time we do meet one and every time we over exceed one. There is a very close link between expectations and motivation.

Understanding what happens at these moments will give you the power to better manage and leverage your expectations, so that you are motivated and keep going. Being able to control your motivation levels has everything to do with both your happiness and performance in everything that you do and achieve (or don’t do, nor achieve). This is SUCH an important facet and it is no wonder I’m dedicating a jam-packed episode to it!!!

Access this week’s episode notes: http://frederiquemurphy.com/1-10

In this 9th episode of The M3 Mile, I share with you something that I’ve always been fascinated by: moods, the good and the bad ones, specifically their impacts on team dynamics. I particularly remember – when I was working as an employee in large organisations, witnessing the dynamics of a group change and wondering what was going on…? Nowadays, consulting for large organisations as a mindset strategist, I know the science behind this.

I’m sure you’ve witnessed this too before, right? And, wondered how one person could have the amazing ability to come into a room and impact all of the people around them, and that either positively or negatively. Neuroscience sheds some light onto this surprising phenomenon: it is an amazing one to be aware of as it directly influences your productivity. As leaders, you are the driver of your environment, both for yourself and whoever surrounds you.

Access this week’s episode notes: http://frederiquemurphy.com/1-09

In this 8th episode of The M3 Mile, I focus on a specific excuse we use to not accomplish our goals, aspirations and dreams. And, when it comes to not achieving these, the most common excuse of all time is – and I’m picking my words very intentionally here, as yes, you’ve guessed it, I’m talking about time, specifically, ‘the lack of time’. Ever said these words before: “I don’t have time.” Sounds familiar, right?

Time is such an interesting topic as it is our most valuable commodity; we all have the same amount of time, yet we manage it very differently. And, it gets blamed a lot for being the big ugly monster preventing you from going for your goals. This is a lie, so time out and gloves are off. It is time (pun totally intended!) to change your perspective on time.

Access this week’s episode notes: http://frederiquemurphy.com/1-08

In this 7th episode of The M3 Mile, I provide you with one of my absolute favourite mindset shifts. It is SO simple to apply – you know how much I love simplicity for its empowerment, and YET so strategically efficient. This week, it is all about organisation, specifically the way you kick-off your tasks on a daily and weekly basis.

When I talk about being organised and refer to your daily and weekly tasks, what comes to mind? Your to do list, right? And, at the same time a ‘Aaargh… feeling’, right? I used to do that too, till one day I noticed what was wrong: it was my to do list. Applying that shift helped me reverse my negative thinking towards my to do list and shift my state of mind to an empowered, inspired and motivated one. I never looked back, as I started accomplishing each task with even more eagerness, thus boosting my personal efficiency.

Access this week’s episode notes: http://frederiquemurphy.com/1-07

In this 6th episode of The M3 Mile, I share with you fascinating scientific data and references to help you manage your day better. By understanding how your brain registers positive and negative experiences throughout your day, you can influence your mood, as well as the ones from people around you: colleagues, team members, family and friends. Your mood directly impacts your performance.

Your job satisfaction is linked to your level of productivity: the higher your satisfaction, the higher performance you’ll experience. If you’ve been a member of my free M3 Power Community for a while, I know that you’ve heard me say this before. Things happen: have happened, are happening and will happen. You have it in you to take control of your day, so that you positively create and nurture flourishing environments, and this for both yourself and the people surrounding you, thus having great performing days, day after day!

Access this week’s episode notes: http://frederiquemurphy.com/1-06

In this 5th episode of The M3 Mile, I focus on your aspirations to help you take these to another level. You know, absolutely everything that you want to achieve starts as a thought in your mind. And, we’ve spoken before about how your brain registers everything you say, so I want to bring your attention to a specific set of words I hear you say ALL the time. These are not serving you, nor your dreams or goals.

Every time you say these (and you might be surprised on how often you do throughout your day), you chip away your world of possibilities by writing your desires off. Believing that something is possible is a must to actually achieve it: you can only achieve what you think is possible, so let’s reframe these today.

Access this week’s episode notes: http://frederiquemurphy.com/1-05

In this 4th episode of The M3 Mile, I dive straight in with your emotions and feelings. Understanding more about these, including what they differences are, is very important to help you manage them better. Your decisions and actions are driven by your feelings, so they have everything to do with your overall performance and results. The secret in your control lies in the science, specifically in your brain: neuroscience shows you where your potential lies.

In this episode, I demonstrate, with real practical examples – from start to finish using a situation that I know many of you encounter, for you to see, hear and feel what happens when you let yourself be controlled by your feelings AND what happens when you control your feelings. It’s about gaining control of your feelings, so that you respond the way you want in any situations.

Access this week’s episode notes: http://frederiquemurphy.com/1-04

In this 3rd episode of The M3 Mile, I focus on creativity, specifically helping you manage your flow of ideas. This episode is inspired by one of my M3 Power Community members, who submitted the following question: “I get so many ideas that I feel stuck. What should I do?”. Can you relate?

Ideas are great, and what’s even greater is having a process in place to help you with those creative bursts. I personally get LOTS of ideas, day in, day out, and over the years, I have tested and tried many strategies and I want to share with you my top 2 strategic processes, step-by-step, to help you tame the overwhelm, cut off distractions so that you stay focused on what you really want to accomplish.

Access this week’s episode notes: http://frederiquemurphy.com/1-03

In this 2nd episode of The M3 Mile, I focus on goals, specifically helping you make yours more reachable: the more reachable they are, the more you’ll accomplish them. This M3 strategy – one of my FAV ones, will take you a split second to apply, yet will have tremendous impact on your actions.

Words are powerful as they shape your reality, and they have everything to do with what you do or do not do. By paying attention to your language, you can ensure that the words you are using are supporting you, as opposed to hindering you. Every time you use that particular word, you hinder your progress; it is harmful to you, your goals and your overall vision. Let’s stop it!

Access this week’s episode notes: http://frederiquemurphy.com/1-02

I want to share something with you. I've dreamed about releasing my first (and subsequent) podcast episodes for at least a couple of years. I knew that the next step was to believe it could happen, but I was not there yet… Fast-forward a couple of years and one morning, I realised that this was it: I believed it could happen; from there, I started acting, and voila: that mountain has been climbed and moving. Thus, my immense excitement to say “WooHoo, it is ready.”

You are very welcome to the first episode of my brand new podcast, The M3 Mile!!!

If you already are one of my M3 Power Community members you know – and if you are new, welcome onboard – that I’m familiar with the following statement and question: “Ok, I get it! Mindset is important, but it is so big, where do I start?”

This is why I’ve built my Mountain Moving Mindset platform on a set of key M3 facets. Focusing on one facet at a time makes working on and mastering your mindset a lot more manageable and effective. These facets are focus areas, which each consists of a series of shifts and strategies to help and support your growth: one shift at a time, one strategy at a time.

In this inaugural episode of The M3 Mile, I kick this first season by sharing with you my #1 M3 facet. It is the one you want to start with: by focusing on it, you’ll soon discover how your behaviours start to align more and more with your goals. Alignment is critical to your success as the more aligned you are, as in, you consciously align your thoughts, your behaviours, your actions towards your goals, the more focused, productive and driven you are with your results.

Access this week’s episode notes: http://frederiquemurphy.com/1-01/