#29: Procrastination always involves a double-deception. First, you get deceived by the thought of all the effort the task will take, as if that is what you face when starting the task. Next, you deceive yourself by putting it off, even though you know it’s better to get started. In this episode, Sharif and Dr. Kevin Majeres take a deeper look at the underlying causes of procrastination. Understanding the cause reveals the path to overcoming procrastination.

#28: If you’re trying to build a new habit but get frustrated by failure, you might think you need more discipline, more willpower. In this episode, Sharif and Dr. Kevin Majeres discuss the real source of constancy in struggle and growth: sincerity. Sincerity about your motives leads to a willingness to sacrifice particular satisfactions or outcomes in the pursuit of ideals. It thus provides the sure foundation for growth and change.

#27: You may have wondered how to apply OptimalWork's principles to "passive" activities like attending class or meetings. This week, Sharif and Dr. Kevin Majeres discussed how to actively challenge yourself in these situations, in particular, by doing a "post-pre flip" to completely change how you prepare for them.

#26: In this episode, Dr. Majeres and Sharif discuss the common, but avoidable, tiredness that often hits after lunch. It can lead to discomfort, decreased productivity, and longer work-days. Dr. Majeres outlines some key principles for engaging the afternoon slump as an opportunity for growth.

#25: We’ve often discussed anxiety: it develops over time as you train your amygdala to perceive certain challenges as threats to be fled. Anger is the flip side of anxiety, when you train your brain to perceive challenges as threats to be fought. In this episode, Sharif and Dr. Majeres discuss how to shape your response to anger. Since it frequently occurs in the context of close relationships, we can discover in anger an opportunity to grow closer.

#24: Dr. Majeres and Sharif discuss an approach to sleep developed by Dr. Guy Meadows, as found in his book, The Sleep Book,  and an app he has called Sleep School for Insomnia. The approach, which is centered around the idea of acceptance, mirrors OptimalWork's approach to any challenge: essentially, applying reframing, mindfulness, and challenge to sleep. We cover the theory and practice of this approach so that you too can master sleep — and use the principles to master anything else! 

Note: In the conversation, the app was referred to as The Sleep App for Insomnia, but is actually Sleep School for Insomnia.

#23: Dr. Kevin Majeres and Sharif discuss the neurological phenomenon of thalamic gating: the way your brain selectively filters sensations based on what you act on. By changing your behavior — for example, your response to pain or fears — you can train your brain to simply stop noticing these triggers. The key conclusion is that being willing to suffer in the end reduces suffering. This episode presents the neuroscience to support this claim.

#22: This week we discuss the nature of addiction, that is, repeatedly giving into a craving in which the costs outweigh the benefits. Addiction comes in many varieties. One mild example discussed is frequently giving in to distractions in work. The pattern of how addictions form is generally the same, and they are likewise broken by following the three steps of the Golden Hour, reframing, mindfulness, and challenge.

#21: A major new study in the American Journal of Psychiatry highlights three behavioral factors that substantially affect the likelihood of depression. In this episode, Dr. Kevin Majeres and Sharif discuss the study, as well as depression in general, and connect it to OptimalWork's approach.

#20: The practice of mindfulness is becoming more and more popular, but it can be difficult to understand what it really is, and what effects it has. In this session, we discuss the practice of mindfulness, distinguishing different types of mindfulness, and explaining how certain practices can help you to work at your best, by training your attention through the deliberate effort to attain silence.