Time to Change

That's a wrap!

“How do we perform at our best?”

That’s a question Anna spends each day exploring - not just what high achieving companies do differently, but the strategies individuals can implement to thrive.

Thriving isn’t just about meeting or exceeding KPIs, it’s characterised by harmonious passion, eudaimonic wellbeing, and a connection to the purpose behind one’s work! Tune in to the episode to hear Anna and I dive into these topics, and related elements, of positive psychology!

Timestamps

Introduction to positive psychology (1:48)

Embracing strengths (5:37)

Self-determination theory (10:32)

Purpose in organisations (14:08)

Measuring wellbeing effectively (18:33)

Fundamentals of behaviours change (22:04)

Rapid-Fire Questions (26:26)

Wellbeing vs Happiness (31:57)

Hypothetical (39:44)

Question for me (43:39)

Links

Connect with Anna:

Read her book, Visit her website, Contact her

Links to explore content further:

Masters of Positive Psychology | University of Melbourne

How to Overcome Your Brain’s Fixation on Bad Things |  Jill Suttie

Strengths-Based Approaches | Alex Linley

Self-determination theory | Science Direct

How Clearly Do You See Yourself? | No Stupid Questions

PERMA | Positive Psychology Center

BJ Fogg

The Power of Habit | Charles Duhigg

So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love | Cal Newport

Les passions de l'ame: on obsessive and harmonious passion | Robert Vallerand et al.

Self-Enhancement Bias | Drew Weiner & Corey Guenther

Goal conflict and psychological well-being: A meta-analysis | Jacob Gray, Daniel Ozer, Robert Rosenthal

Four Thousand Weeks | Oliver Burkeman

What if we shifted the conversation about balance to integration, focusing on integrating different our different roles and responsibilities into our life? And what if boundaries came from a place of embodying values, not resistance to social pressure? These are some of the ideas that Katie teaches.

Katie is a Co-Active Certified Coach and Facilitator, and holds bachelor’s and master’s degrees from the University of California. She embodies the principles she teachers, findings ways to integrate her personal and work life to get closer to her ideal state. And in our conversation, you might find ideas that help you to do this too :)

Balancing work and personal commitments (1:00)

Defining your desired end-state (4:37)

Setting good boundaries (8:12)

Connecting with your values (14:01)

Rapid-fire questions (16:37)

Gaining more support from others (22:55)

Hypotheticals (29:05)

Question for me (33:19)

Katie’s website | LinkedIn | Contact Page

2022 Work Trend Index: Annual Report

Attaining Personal Goals: Self-Concordance Plus Implementation Intentions Equals Success | Richard Koestner, Natasha Lekes, Theodore Powers & Emanuel Chicoine

Working Identity | Herminia Ibarra

Tiny Habits | BJ Fogg

Healthy Conflict | Liz Fosslien

Benjamin Franklin Effect | The Decision Lab

Alexis understands the stress and challenges of having too much to do and not enough time to do it.

When faced with these pressures, she had to find smarter ways to tackle her workload to maintain both productivity and well-being. Now, she shares these strategies—and many others—with her clients, who include large multinationals and corporate workers.

Alexis is well-versed in overcoming distractions, measuring our behaviour and performance more effectively, and setting ourselves up for success.

Timestamps

Overview of her work (1:51)

Framing changes as experiments (3:17)

Focusing on inputs over arbitrary deadlines (7:04)

Changing default times for meetings (9:43)

Addressing distractions (12:04)

Understanding how we work best (17:50)

Rapid-fire questions (22:05)

Maximising the utility of plans (25:29)

Hypothetical scenarios (30:00)

Calendar vs todo list (35:17)

Question for me (37:59)

Alexis' Links

Distraction Action Plan | Online courses

Website  | Youtube | Podcast

Insta | FB | FB Group

Episode Links

Jerry Uelsmann's Story - Quantity vs Quality Group

Performance vs Process-Oriented Goals:

Speedy Meeting Setup + Ending Meetings Early

40% Task-Switching Loss Evidence

97.5% Not Multitaskers Evidence

Four Tendencies Quiz by Gretchen Rubin

ADHD and Entrepreneurship

How to Change - Katy Milkman

TickTick Productivity App

4000 Weeks - Time Management

Pomodoro Technique Overview

Building a Second Brain by Tiago Forte

Making Things 1% Better (Continuous Improvement)

Joey climbed society’s “ladder to success” for quite some time, before finally stepping back and changing course.

Moving away from a full-time job, Joey has built a life where he can share knowledge and ideas on areas of psychology with a broad audience. He’s also an author, a podcaster and maintains a blog at the intersection of psychology, creativity and tech.

Today we nailed in on decision making, reflection and hedonic adaptation, the phenomenon where we quickly adapt to the pleasures in our life.

Enjoy!

Timestamps:

Impact and reversibility in decision making (1:53)

Considering downstream effects of your decision (4:53)

Considering relative likelihood of different outcomes (8:32)

Overcoming our biases when making decisions (15:45)

Rapid-fire questions (19:46)

Value of reflection for appreciation (25:16)

Question for me (38:17)

Links

Joey’s Newsletter

Joey’s socials

Joey’s Book

Thinking in Bets | Annie Duke

BJ Fogg

Daniel Kahneman

Give It Up A Strategy for Combating Hedonic Adaptation

The Challenge of Staying Happier: Testing the Hedonic Adaptation Prevention Model

4000 weeks | Oliver Burkeman

When was the last time you asked a question? In the last minute? The last hour? Regardless, it’s a skill we’re never really taught, but one we practice so regularly. Paul focuses his work around boosting engagement at work, changing organisational behaviour and importantly, asking better questions.

He’s created tools for government, written a book for remote workers and worked across organisations as a consultant, driver of wellbeing, and now, a facilitator. His past clients include New Zealand’s Ministry of Education, Sport New Zealand and Auckland Council.

Timestamps:

What does it mean to be a facilitator? (1:11)

Engagement at work (3:31)

The COM-B Model of behaviour change (12:24)

Rapid fire questions (22:15)

Crafting a mantra (25:18)

Rethinking the value and application of behaviour change (29:21)

Asking better questions (31:51)

Getting meaningful feedback (36:32)

Question for me (42:10)

Links

Paul McGregor (Website)

4000 Weeks | Oliver Burkeman

Tiny Habits | BJ Fogg

Atomic Habits | James Clear

Solving Tough Problems | Adam Kahane

Pink Sheet Process | Matt Church

Hurry Up and Meditate: Your Starter Kit for Inner Peace and Better Health | David Michie

Tui Williams

Tools of Titans | Tim Ferries

How Positive and Negative Feedback Motivate Goal Pursuit | Ayelet Fishbach, Tal Eyal, Stacey Finkelstein

Hidden Potential | Adam Grant

Freya has gone from dropping out of uni and struggling with identity and mental health, to launching numerous online products and services, helping hundreds of psychology students score high distinctions, and creating a startup that’s grossed over 250,000 dollars, all while working full-time!

She’s collaborated on numerous publications in academia, developed services using automation and outsourcing and, developed designs seen by end-users at Ubank.

Timestamps

Freya’s drive and time management (1:08)

How Freya charted her own path (10:02)

How Freya sustains herself (18:45)

Rapid-fire questions (23:06)

Maintaining discipline (25:09)

The role of photography for Freya (32:34)

Question for me (36:40)

Links

Parkinson’s law (description)

Parkinson’s law | Cyril Parkinson

Slow Productivity | Cal Newport

Freya’s links

Get Psyched

80/20 rule

Self-efficacy

Self-actualisation

Tony Robbins Events

Goal attainment scaling

Goal hierarchies

Over a decade ago, Juan’s life came to a sudden halt.

He was told that if he didn’t change significant facets of his life, workplace stress and burnout would lead him vulnerable to a fatal stroke before the age of 40.

Since that day, he’s started he’s coached and trained thousands of people on areas like personal development and personal leadership, given a ted-talk with more than 10,000 views and developed strategies to live closer in line with values he sees as important.

Juan’s ideas are filled with insights on how we too, can live in closer alignment with our values.

Timestamps:

Juan’s backstory and “why” (0:56)

How to engage in personal development (9:50)

What makes for meaningful work (14:30)

Rapid-Fire Questions (19:32)

Challenging the notion of becoming the best version of yourself (23:28)

The Mind Canvas (28:05)

The Odyssey Plan (35:10)

Concluding remarks (36:24)

Links

The Mind Canvas: A Revolutionary Approach to Personal Mastery | Juan Campoo

How to Go Beyond Personal Growth | Juan Campoo

Juan Campoo | Transformational Coach, Trainer & Speaker

Juan Campoo

Why you should define your fears instead of your goals

Brian Little

Tara Westover

7 Levels of Consciousness | Richard Barrett

Maslow’s Hierarchy of Needs

Robert Dilts

Viktor Frankl

Mind Canvas model video

Odyssey Plan

How To Figure Out What You Want To Do With Your Life | Ali Abdaal

Terry has had multiple amputations, battled cancer for over a decade after losing his father to the same disease, and has gained experience in a range of environments, including SWAT hostage negotiation and NCAA division 1 basketball.

He’s also the author of Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life.

Terry provides ideas on changing the behaviour of others from his time in SWAT negotiation and ideas to foster resilience from his own experience of battling cancer. He’s also a strong advocate for living a life in line with your values.

Enjoy!

What drives Terry (1:02)

The value of doing uncomfortable things and continually learning (2:10)

What makes up sustainable excellence (12:56)

The importance of mentors (18:27)

Rapid-fire questions (19:55)

The role of service and empathy (25:08)

Question for me (33:24)

What keeps Terry grounded (35:42)

Ernest Hemingway

Dunning-Kruger Effect

Cold therapy

Sustainable excellence | Terry Tucker

Atomic Habits | James Clear

Fred Rogers

Legacy | James Kerr

Do Hard Things | Steve Magnus

Just think: The challenges of the disengaged mind | Timothy D. Wilson, David A. Reinhard, Erin C. Westgate, Daniel T. Gilbert, Nicole Ellerbeck, Cheryl Hahn, Casey L. Brown, and Adi Shaked

Imagine Heaven: Near-Death Experiences, God's Promises, and the Exhilarating Future That Awaits You | John Burke

Rethinking your beliefs with Tara Westover

Think Again | Adam Grant

Through lived experiences of trying countless products to help him change his behaviour and improve his productivity, Jeremy used his insights to create an app of his own, Focus Bear, developed specifically for neurodivergent individuals.

He had a plethora of insights to offer accountability, motivation, and effective behaviour change.

Timestamps

How Jeremy sets boundaries with work time (6:16)

How Focus Bear Works (8:09)

Accountability in behaviour change (13:51)

Rewards in behaviour change (17:41)

Supporting neurodivergent individuals to thrive (20:27)

Rapid-Fire Questions (20:09)

The value of exercise (27:51)

How to effectively start small (30:04)

Sustaining motivation (32:35)

Links

Tiny Habits | BJ Fogg

Atomic Habits | James Clear

Neurodiversity as a Competitive Advantage | Robert D. Austin & Gary P. Pisano

Nir Eyal

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality | Emmanuel Stamatakis, Matthew N. Ahmadi, Jason M. R. Gill, Cecilie Thøgersen-Ntoumani, Martin J. Gibala, Aiden Doherty & Mark Hamer

Extra Focus | Jesse J. Anderson

Focus Bear

Cold Turkey

Freedom

Bully Juice

Yoga with Adrian

Todoist

Habitbull

Duolingo

StickK

GoalsWon

Anki