Hello and welcome to episode 293 of The Mindful Kind podcast.

In this episode, you'll learn about one of the key personality traits called agreeableness.

Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back.

Below are the resources mentioned in this episode.

Book: Be Who You Want by Christian Jarrett

Book: The Mindful Kind by Rachael Kable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 292 of The Mindful Kind podcast.

In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans!

In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!).

So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans).

Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 291 of The Mindful Kind podcast.

In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state.

Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships.

Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 290 of The Mindful Kind podcast.

Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too!

Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful.

Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 289 of The Mindful Kind podcast.

One of my listeners recently asked me a great question - am I analysing myself too much?

In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including:

- How to take "The Gentle Approach" when it comes to personal development

- Using stress as a signal to slow down

- Focusing on yourself more than you focus on other people

- Prioritising fun!

Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique).

Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time."

Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well.

Here are some tips for implementing Personal Thinking Time:

• Minimise distractions
• Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting
• Save your "over-active" thoughts for Personal Thinking Time
• Remember you can end your session whenever you want

To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 287 of The Mindful Kind podcast.

In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life.

You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following:

• Identify a problem in your life you've been avoiding (it can be big or small)
• Write down all the potential actions you could take to deal with the problem
• Choose one action (or develop a plan of actions) and start implementing it

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 286 of The Mindful Kind podcast.

In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways:

• People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past)
• Too much of a good thing can become unpleasant
• Discomfort can lead to an increase in mindfulness and a decrease in stress

The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way.

Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone."

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 285 of The Mindful Kind podcast.

In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness.

Here are some of the resources mentioned in the episode:

Book: "Be Who You Want" by Christian Jarrett

Study about enjoyable activities

Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life

When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 284 of The Mindful Kind podcast.

In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including:

• Remind yourself about the real impacts of The Spotlight Effect
• Change your perspective by asking yourself, "Will this matter in 5 years?"
• Take a look around and acknowledge that the majority of the people will be experiencing The Spotlight Effect, too, which means they're much more preoccupied with their own mistakes and flaws than paying attention to yours.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.