Time Billionaires: Mindset and Time Management for Work & Life

Time Billionaires: Mindset and Time Management for Work & Life

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Time Billionaires: Mindset and Time Management for Work & Life episodes

  • Beyond Willpower: How to Follow Through on Your Intentions with UCLA’s Hal Hershfield — Part 2

    What would you do differently today if you could have a conversation with your future self?

    According to UCLA Anderson School of Management professor Hal Hershfield, probably a lot. 

    This episode explores practice suggestions to follow through on the intentions we set for ourselves, because willpower alone almost never works consistently enough to be an effective strategy.

    Hal shares new research on why commitment devices work so well and yet so few people use them, how understanding barriers as external obstacles (rather than personal failures) is the key to making them stick, and what the emerging field of AI digital twins could mean for how we make decisions about time, focus, and the life we're building.

    If part one was about recognizing the gap between your present and future self, this episode is about what to do about it.

    What You'll Learn:

    • Why spontaneity has real value, and why over-researching decisions has diminishing returns just like over-planning does.
    • How hot vs. cold states affect follow-through, and why pre-committing in a calm moment is your best shot at protecting focus when things get stressful.
    • Why commitment devices work when willpower doesn't, and how to make them work for your daily life, so you make one single decision instead of overcoming temptation each time it arises.
    • How “anchoring” tricks us into thinking five minutes of scrolling is fine, and what to do about it.

      • Timestamps:

      1. Spontaneity vs. Pre-planning in Time Use – 00:02:49
      2. Hot vs. Cold State Planning for Micromoments – 00:03:21
      3. Commitment Devices vs. Willpower in Managing Distractions – 00:05:11
      4. Anchoring’s Effect on Decision-Making and Productivity – 00:07:20
      5. Writing a letter from your future self, to the present self – 00:13:18

        6. Connect with Hal

        Website: https://www.halhershfield.com/
        LinkedIn: https://www.linkedin.com/in/hal-hershfield
        Hal’s Book: https://www.halhershfield.com/yourfutureself
        Podcast: https://podcasts.apple.com/us/podcast/the-behavioral-divide-with-hal-hershfield/id1713168854

        For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn. 

        And if you liked the show, subscribe to follow it.

        24 min
      6. How to Plan Effectively to Protect Your Focus with UCLA’s Hal Hershfield — Part 1

        What if the small moments you're rushing through or scrolling away are actually the ones that determine your long-term focus, wellbeing, and productivity?

        In this episode of Time Billionaires, Rebecca speaks with Hal Hershfield, a professor at UCLA's Anderson School of Management, behavioral economics researcher, author of Your Future Self, and host of The Behavioral Divide. His work has been featured in The New York Times and Harvard Business Review. Hal's research reveals how we emotionally distance ourselves from our future selves and make countless small decisions that quietly ripple into long-term satisfaction, wellbeing, and productivity.

        In this first part of their conversation, Rebecca and Hal unpack how our perception of time shapes both major life choices and everyday focus, and why bridging the gap between our present and future selves is the key to sustainable productivity and happiness. Hal explains that we often treat our future self like a stranger, which drives us toward either revenge procrastination or hyper-planning, and that paradoxically, one of the most powerful things we can do for our future self is invest fully in the present moment.

        If you've ever caught yourself scrolling between meetings for a quick dopamine hit, clearing your inbox instead of doing deep work, or over-planning things that don't need decisions yet, this conversation offers research-backed ideas for better focus and more intentional time management.

        What You'll Learn:

        • How small transitions, like the five minutes between meetings, quietly accumulate into productivity loss when we default to scrolling or low-priority email.
        • What revenge procrastination is, why it shows up under uncertainty, and how to redirect it without guilt.
        • The difference between pre-crastination and procrastination and how they’re related to the same fear-based emotions. 
        • Why focusing on the present isn't the opposite of planning for the future.  

          • Timestamps

          1. Transitions: Distraction vs. Focus – 00:02:57
          2. Procrastination as a Control Mechanism – 00:06:28
          3. Precrastination and Hyperopia: The Pitfalls of Over-Planning – 00:08:55.
          4. Making Decisions for our Future Selves – 00:14:44

            5. Connect with Hal

            Website: https://www.halhershfield.com/
            LinkedIn: https://www.linkedin.com/in/hal-hershfield
            Hal’s Book: https://www.halhershfield.com/yourfutureself
            Podcast: https://podcasts.apple.com/us/podcast/the-behavioral-divide-with-hal-hershfield/id1713168854

            For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.

            And if you liked the show, subscribe to follow it.

            19 min
          5. How to Prevent Burnout With Better Energy Management with Mollie West Duffy — Part 2

            What if the key to getting more done isn't managing your time better—but managing your energy?

            In this episode of Time Billionaires, Rebecca sits down with Mollie West Duffy, Head of Learning & Development at Lattice and co-author of Big Feelings and No Hard Feelings, to explore the science of sustainable productivity, burnout prevention, and energy management.

            Drawing on years of research and experience helping leaders build healthier workplaces, Mollie explains why recovery isn't the opposite of productivity—it's what makes high performance possible. She shares practical strategies for creating more focus, protecting your energy, and building intentional breaks into even the busiest workdays.

            Whether you're exhausted by back-to-back meetings, struggling to disconnect after work, or feeling constantly busy but never fully recharged, you'll walk away with simple, research-backed practices you can start using immediately.

            In this episode, you'll learn:

            • How intentional downtime improves focus, creativity, and cognitive performance
            • Why your brain needs breaks to process information and restore mental capacity
            • The surprising role unstructured leisure plays in preventing burnout

              • Timestamps

              1. Micro-break walking between meetings for energy management – 00:00:00
              2. One-word meeting debriefs to close mental loops – 00:05:03
              3. Research-backed sweet spot for unstructured leisure time (2–5 hrs) – 00:09:58
              4. Harnessing transitional periods – 00:12:00
              5. The “Yes Damn” principle vs. “Hell Yes, or No” decision framework – 00:16:57

                6. Connect with Mollie

                LinkedIn: https://www.linkedin.com/in/molliewest

                Mollie West Duffy is the Head of Learning & Development at Lattice, where she helps organizations build stronger leaders, healthier workplace cultures, and high-performing teams. An expert in organizational development, leadership, coaching, and learning & development, she previously led organizational design work at IDEO, advising leaders and founders at companies including Google, LinkedIn, Slack, and Casper. Her work has also supported organizations such as JetBlue, Mars, Citibank, the U.S. State Department, and the Rockefeller Foundation. Mollie is a frequent contributor to Harvard Business Review, Fast Company, Entrepreneur, and Quartz, sharing research-backed insights on leadership, workplace culture, and professional growth.

                For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.

                And if you like the show, subscribe to follow it.

                20 min
              6. The 3 Types of Burnout and What Your Emotions Are Telling You with Mollie West Duffy — Part 1

                Are you burned out — or just overwhelmed? Most people can't tell the difference, and that's exactly the problem.

                In part 1 of this conversation, Rebecca speaks with Mollie West Duffy, co-author of Big Feelings and No Hard Feelings and organizational consultant at Lattice. Mollie has spent years researching emotional intelligence and workplace psychology, helping individuals and teams understand how emotions drive performance, resilience, and wellbeing.

                This episode reframes how you think about difficult emotions. Burnout, regret, and overwhelm aren't problems to fix — they're signals worth decoding. Mollie breaks down the three distinct clinical types of burnout (and why treating them the same way doesn't work), explains why regret is one of the most useful emotions for growth, and shares why a single question — "Why is this so hard right now?" — can reveal hidden stressors before they become chronic exhaustion.

                If you've ever had a simple task feel impossible, struggled to focus despite trying hard, or wondered why you feel depleted even on easier days, this episode gives you a framework to understand what's actually happening — and what to do about it.

                What You'll Learn:

                • The three clinical types of burnout and how to identify which one you're experiencing
                • Why regret is a healthy emotion that leads to better decisions
                • How overwhelm limits your mental bandwidth and what to do about it
                • The one question that surfaces hidden stressors before they escalate
                • Why unrealistic expectations quietly fuel burnout and self-criticism
                • Simple emotional check-ins that improve focus and daily performance

                  • About Mollie West Duffy:


                   Mollie West Duffy is the co-author of Big Feelings and No Hard Feelings, two books on emotional intelligence in work and life. She is an organizational design consultant at Lattice and has worked with companies and teams to build healthier, more emotionally intelligent workplaces.

                  Timestamps:

                  • 00:00 — Why regret is useful, not something to avoid
                  • 01:31 — How Mollie developed the Big Feelings framework
                  • 03:40 — The evolutionary purpose of core emotions
                  • 06:37 — The three clinical types of burnout, explained
                  • 14:47 — Recognizing overwhelm and what it does to mental bandwidth

                    • Connect with Mollie

                    LinkedIn: https://www.linkedin.com/in/molliewest

                    For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.

                    And if you liked the show, subscribe to follow it.

                    21 min
                  • How to Stop Overthinking Decisions by Asking Better Questions with Jamie Turner — Part 2

                    What if the way you talk to yourself is directly shaping your confidence, productivity, and even how you show up at work?

                    In part 2 of this conversation, Rebecca speaks with Jamie Turner: CNN contributor, Emory University professor, and author, whose work on mindset and productivity has been featured in outlets like The Wall Street Journal, Forbes, and Business Insider. He coaches Fortune 500 leaders to improve focus and performance under pressure.

                    They explore how subtle shifts in self-talk, particularly “I am” statements, can influence confidence, decision-making, and overwhelm. Jamie explains how thoughts trigger internal chemical responses in the brain, and how reframing language can help interrupt negative self-talk patterns and improve performance in high-pressure environments.

                    If you’ve ever struggled with imposter syndrome, burnout, or overthinking decisions, this conversation offers practical frameworks to help you regain focus and direction in everyday micromoments.

                    What You'll Learn:

                    • How imposter syndrome shows up in pricing, confidence, and self-worth at work
                    • Why “I am” statements shape self-perception and influence behavior
                    • How to use micromoments to interrupt negative thought loops in seconds
                    • Why asking clarifying questions prevents misinterpretation and decision overload
                    • Viktor Frankl’s idea of the space between stimulus and response
                    • The “headlights” approach to career planning instead of rigid long-term plans
                    • The four M’s framework: Mindset, Mentoring, Management, and Marketing
                    • How discomfort expands your comfort zone and builds long-term confidence
                    • Why purpose-driven thinking reduces ego-based stress and burnout 

                      • Timestamps

                      1. Imposter syndrome and “I am” statements for confidence — 00:00:00
                      2. Avoiding assumptions with clarifying questions at work — 00:00:30
                      3. Viktor Frankl: stimulus vs response and mindset control — 00:03:25
                      4. Purpose vs ego: shifting from “what do I get?” to contribution — 00:06:00
                      5. How thoughts influence emotions and behavior (neurotransmitters) — 00:08:00
                      6. Career planning with “headlights” vs rigid long-term plans — 00:13:20

                        7. Connect with Jamie

                        Website: https://jamieturner.live/

                        LinkedIn: https://www.linkedin.com/in/askjamieturner/

                        For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn!

                        And if you liked the show, subscribe to follow it.

                        22 min
                      7. How to Stay Focused Under Pressure with Jamie Turner — Part 1

                        What if managing your time and energy felt less like a constant battle and more like a set of intentional choices that actually boost performance?

                        In this episode of Time Billionaires, Rebecca speaks with Jamie Turner, performance and leadership expert, CNN contributor, and Emory University professor whose work on flow and presence has been featured in outlets like The Wall Street Journal, Forbes, and Business Insider. He has also helped Fortune 500 leaders improve productivity under pressure.

                        They explore how to stay focused under pressure, reduce overwhelm, and improve productivity by changing how we interpret stress, identity, and performance. Jamie explains why shifting from fixed self-labels to growth-oriented “I am” statements can reshape how the brain responds to challenges, improving confidence, focus, and resilience.

                        They also discuss how detaching from outcomes helps unlock flow states, and why viewing setbacks as temporary “blips” can support better emotional regulation and long-term wellbeing.

                        If you struggle with overwhelm, perfectionism, or executive functioning challenges, this conversation offers practical mindset shifts to improve focus, time management, and productivity.

                        What You'll Learn:

                        • Why life’s ups and downs are temporary “blips,” and how this mindset improves resilience and focus
                        • How executive function challenges often show up as self-blame and how to reframe them productively
                        • How flow states improve performance when you stop forcing outcomes (examples from sports and performance psychology)
                        • How “I am” statements shape identity, confidence, and long-term behavioral change
                        • How micromoments of pressure vs. calm affect productivity, stress, and decision-making 

                          • Timestamps

                          1. Reframing ups and downs to improve focus and resilience — 00:00
                          2. Executive function challenges, overwhelm, and self-blame — 04:30
                          3. Flow state and improving performance by detaching from outcomes — 09:30
                          4. Building confidence using “I am” identity statements — 16:00
                          5. How language shapes focus, stress, and productivity — 21:30

                            6. Connect with Jamie

                            Website: https://jamieturner.live/
                            LinkedIn: https://www.linkedin.com/in/askjamieturner/

                            For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn!

                            And if you liked the show, subscribe to follow it.

                            27 min
                          6. Boost Focus and Reduce Overwhelm in 90-Second Micromoments with Dr. Anne Welsh — Part 2

                            What if the tiny pauses between your tasks could actually make your day calmer, more focused, and more productive?

                            In this second part of their conversation, Rebecca talks with Dr. Anne Welsh, performance psychologist and researcher, about how small micromoments and intentional choice-making can transform your daily workflow. Drawing on her expertise in autonomy and cognitive bandwidth, Anne shows why closing mental loops and celebrating small wins fuels focus and reduces overwhelm more than endless email scrolling or back-to-back meetings ever could.

                            This conversation is for anyone who struggles with filling every gap with low-value tasks, losing focus between obligations, or feeling trapped in “always-on” hustle culture. Anne shares practical micro-practices to restore control, confidence, and calm throughout your day.

                            What You'll Learn:

                            • How the 90-second completion pause builds momentum through tiny wins instead of endless to-do list rumination
                            • Why prioritizing autonomy over perfectionism reduces stress and decision fatigue
                            • How dropping other people’s urgency protects your cognitive bandwidth
                            • The impact of naming completed tasks to boost self-trust and satisfaction
                            • How micromoments like deep breathing between meetings or during school pick-up sharpen focus
                            • Why conscious choice-making breaks chronic overwhelm loops and restores agency

                              • If you want to increase focus, reduce overwhelm, and reclaim autonomy over your day, this episode gives you neuroscience-backed, actionable strategies to maximize your time and energy.

                              Timestamps

                              1. Hustle-culture misconception vs. intentional time ownership – 00:00
                              2. The hidden cost of context switching and constant responsiveness – 01:00
                              3. How autonomy and choice reduce chronic stress – 03:30
                              4. Using a 90-second completion pause to close mental loops – 05:30
                              5. The power of dropping responsibilities that aren’t yours – 07:30
                              6. Why small wins build confidence and reduce burnout – 08:45
                              7. Viewing time management through values and agency – 09:30

                                8. Connect with Dr. Anne

                                Website: https://www.drannewelsh.com/
                                LinkedIn: https://www.linkedin.com/in/drannewelsh/
                                Instagram: https://www.instagram.com/drannewelsh/

                                For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn!

                                And if you liked the show, subscribe to follow it.

                                12 min
                              8. Stop Overworking: Practical Boundaries to Reclaim Your Time with Dr. Anne Welsh — Part 1

                                Do you feel like you're constantly battling your calendar? In this episode, we move beyond basic time management tips to explore the performance psychology of burnout prevention and energy management.

                                Rebecca speaks with Dr. Anne Welsh, a clinical psychologist and executive coach, who helps high-performing professionals navigate ambition and burnout. She shares strategies including coaching a client to negotiate a four-day workweek, which boosted performance and led to a promotion.

                                In the first part of the conversation, they explore moving beyond calendar hacks to intentional time allocation, and why setting psychological boundaries and managing energy gives more control than traditional scheduling tricks.

                                Anne explains that letting go of minute-by-minute optimization, setting “good enough” standards, and scheduling strategic rest or passion-project days enhances focus and creative problem-solving.

                                If you’ve struggled with overwhelm, overworking, or feeling like there’s never enough time, this episode offers actionable strategies to reclaim your energy and attention.

                                Rebecca and Anne explore:

                                • Why psychological boundaries beat calendar hacks for preventing burnout
                                • How to decide which tasks deserve your A+ energy versus B, C, or D effort
                                • How a four-day workweek unlocked performance compared with over-efforting
                                • The effect of reply-response-react cadence versus a no-reply culture on cognitive load
                                • How scheduling intentional blocks instead of leaving “time leftovers” improves focus and satisfaction

                                  • This episode provides practical boundary-setting and energy management strategies grounded in performance psychology.

                                  Timestamps

                                  1. Introduction & limits of traditional time management – 00:00
                                  2. Why overworking and “out-hustling” backfires – 00:40
                                  3. Time ownership: shifting from control to allocation – 02:00
                                  4. Boundaries, priorities, and avoiding burnout – 03:30
                                  5. Context switching & the cost of constant responsiveness – 06:30
                                  6. Rethinking communication, energy leaks, and focus – 09:00
                                  7. Time as a reflection of values, mortality, and agency – 11:30 

                                    8. Connect with Dr. Anne

                                    Website: https://www.drannewelsh.com/
                                    LinkedIn: https://www.linkedin.com/in/drannewelsh/
                                    Instagram: https://www.instagram.com/drannewelsh/

                                    For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.

                                    And if you liked the show, subscribe to follow it.

                                    15 min
                                  8. Build Better Time Habits for Brain Health with Dr. John La Puma — Part 2

                                    How can you reduce burnout and improve focus naturally?

                                    In this episode of Time Billionaires, Rebecca speaks with Dr. John La Puma, who pioneered the field of culinary medicine and taught it at Harvard Medical School. As a TED Medicine speaker, a board-certified doctor, chef, and New York Times bestselling author, Dr. La Puma has helped thousands boost their longevity and wellbeing. 

                                    This episode unpacks why burnout isn’t about motivation or workload but about energy and biology, and why ultra-processing time undermines productivity and satisfaction. John explains that our modern reliance on screens and mental tools misses essential biological inputs, light, motion, air, and micromoments outdoors, to reset neurobiology and build focus. 

                                    If you’ve ever struggled with burnout, screen overwhelm, or the sense that your days vanish in unfulfilling tasks, this conversation offers clear, actionable steps you can take today to reclaim time and enhance wellbeing. 

                                    What You'll Learn:

                                    • How morning light improves focus and energy faster than caffeine
                                    • Why reducing screen time helps lower stress and mental overload
                                    • How nature exposure supports productivity, mood, and well-being
                                    • Simple habits to reduce burnout and feel less overwhelmed
                                    • How micromoments outdoors can improve attention and satisfaction

                                      • Timestamps:

                                      1. What Causes Burnout and How It Affects Focus — 00:00
                                      2. How Nature Improves Productivity and Reduces Stress — 02:15
                                      3. How Soil and Microbiome Impact Mood and Wellbeing — 04:30
                                      4. Simple Daily Habits to Reduce Overwhelm and Save Time — 06:10
                                      5. Using Light, Movement, and Social Time to Improve Focus — 08:45

                                        6. Connect with John

                                        LinkedIn: https://www.linkedin.com/in/johnlapuma/

                                        For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn.

                                        And if you liked the show, subscribe to follow it.

                                        18 min
                                      6. Your Office is Killing Your Focus: 3 Nature Breaks to Reduce Burnout with Dr. John La Puma — Part 1

                                        How can you reset your focus, reduce burnout, and improve productivity without changing your entire schedule?

                                        In part 1 of this conversation on the Time Billionaires podcast, Rebecca talks with Dr. John La Puma, a physician, professionally trained chef, two-time New York Times bestselling author, and TED speaker. He is a pioneer in culinary medicine and has taught at Harvard University, helping thousands use food, nature, and simple lifestyle changes to improve their health, focus, and overall well-being.

                                        In this episode, Rebecca and John break down how small micromoments outdoors and simple indoor environmental changes can restore focus, reduce overwhelm, and improve daily productivity. Something as simple as opening a window in can measurably improve creativity and focus.

                                        John explains why burnout is often driven by your environment, not personal failure, and how constant screen exposure contributes to what he calls “ulta-processed time.” He also shares how daylight, time in nature, and reducing screen overload can improve sleep, increase energy, and support long-term wellbeing.

                                        If you’ve been struggling with screen fatigue, lack of focus, or feeling overwhelmed during the day, this episode gives you clear, science-backed ways to improve your focus, productivity, and overall well-being starting today.

                                        What You’ll Learn:

                                        • How a 5-minute horizon reset can reduce eye strain and improve focus
                                        • Why morning daylight improves energy, focus, and sleep quality
                                        • How indoor air and CO₂ levels impact productivity and cognitive performance
                                        • What “digital burnout” is and how to reduce screen-related overwhelm
                                        • How 17 minutes in nature improves mood, focus, and overall well-being
                                        • How evening light exposure affects melatonin and sleep quality

                                          • Timestamps:

                                          1. Culinary Medicine and Focus: Why Environment Matters – 0:00
                                          2. How to Reduce Eye Strain and Reset Focus – 1:45
                                          3. Morning Routine for Better Energy and Productivity – 4:20
                                          4. Digital Burnout and Screen Overload Explained – 7:00
                                          5. How Nature Improves Focus and Wellbeing – 10:45

                                            6. Connect with John

                                            LinkedIn: https://www.linkedin.com/in/johnlapuma/

                                            For more insight on making the most out of the small moments in your day, follow Rebecca and the Time Billionaires Podcast on LinkedIn!

                                            And if you liked the show, subscribe to follow it.

                                            17 min

                                          About Time Billionaires: Mindset and Time Management for Work & Life

                                          From the publisher's feed

                                          Time Billionaires is the podcast for high-performing professionals who know they could be getting more out of life. Whether you're busy doing the things you think you have to do while longing for the things you actually want to do, or simply seeking more intention and groundedness in how you spend your time, this show is for you.